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  1. Thursday, 10/21/10

    by , October 21st, 2010 at 01:18 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm – up
    200 Swim back & free
    3 x 200/4:00 as:
    50 Drill – 100 Swim – 50 Kick
    (#1 & 3 were backstroke, #2 free)

    Main Set 1
    300 Swim/5:00 free w/fins and snorkel (4:20)
    3 x 100 flutter/dolphin Kick/1:40 (1:25)
    300 Back/5:00 w/fins (4:30)
    3 x 100 Back Kick/1:40 with fins (1:25)

    Main Set 2
    12 x 25 Back/35 – Very Strong
    (around 18)
    1 x 200/3:15 smooth (2:50)
    12 x 25 Free/25 – Very Strong
    (around 17)
    1 x 200/3:15 smooth (2:50)
    6 x 25 Fly/40 (around 18)

    Cool down
    100 easy free & back

    Total: 3250 yards
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  2. Thu Oct 21st, 2010 + Drop Down

    by , October 21st, 2010 at 11:37 AM (Ande's Swimming Blog)
    Thu Oct 21st, 2010 + Drop Down

    Subscribe to Ande's Swimming Blog


    yesterday I woke early with horrible pain in my upper throat/lower sinus, it hurt to swallow, so I skipped practice, stayed home from work and went to the Dr. no fever or achiness

    Got a FLU shot yesterday in my left middle deltoid, it's a bit sore


    scy
    whitney Coached
    6:30 dove in at 6:33ish
    UT Swim Center main pool
    swam with Todd Richie & Kevin
    beside Larry Ned Kelly Tyler & Chris

    WARM UP
    4 x 200 stop at 6:45

    MAIN SET

    DROP DOWN SET
    start at 2:00 drop by 2 sec each round till 1:00
    2 175's 2:00 & 1:58
    8 150's 1:56 - 1:42
    9 125's 1:40 - 1:24
    @1:30 she gave us a 2:00 break
    8 100's 1:22 - 1:08
    4 075's 1:06 - 1:00
    pretty much swam this at a mild aerobic pace didn't push it real hard

    assigned 1000 choice
    did 10 x 50 on around 1:10
    5 to 6 SDKs off each wall

    Updated October 21st, 2010 at 02:44 PM by ande

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  3. Freestyle Thursday

    This morning I swam a nice workout with Team New York. Here’s how it went:

    900 scy warmup (200 FR, 100 IM kick, 200 FR, 100 IM drill, 200 FR, 100 IM swim)

    2x thru:
    2 x 25 kick
    2 x 50 FR (25 right arm/25 left arm)
    2 x 75 FR catch-up
    2 x 100 FR, reducing stroke count by 1 each 25
    200 FR pull
    [We did this whole set on 3rd-person-in intervals.]

    400 FR @ 5:20 [5:10]
    2 x 50 ST @ :50
    300 FR @ 4:15 [3:50]
    2 x 50 ST @ :50
    200 FR @ 2:40 [2:30]
    2 x 50 ST @ :50
    100 FR @ 1:15 [1:12]
    2 x 50 ST @ :50
    [This set as tough, but my lanemates helped me get through it. I did all the ST easy BK.]

    6 x 100 @ 2:00: 1st 25 underwater, 2nd 25 double-armed backstroke, last 50 build to sprint

    50 fly [One of my lanemates made a New Year's resolution last January to do at least 2 lengths of fly every workout. It's nearly November, and she is still keeping it! I join her if she needs some supplementary fly at the end of workout.]

    100 warmdown
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  4. When is the congestion going to end

    by , October 21st, 2010 at 07:21 AM (Mixing it up this year)
    Another day of yuck so I guess my swims this weekend will suck. I hate feeling bad before a meet but like the diehard I am I will swim anyway. Have too set a good example for the kids I coach.

    5x200@3:30 Free
    500 Free kick w/fins
    200 Breast kick w/brfins
    10x100 Free w/paddles & bouy
    ...1-4@1:30 went 1:26, 1:25, 1:25,1:25
    ...5-7@1:25 went 1:19, 1:18, 1:17
    ...8-9@1:20 went 1:17, 1:16
    ...10@1:15 in 1:15
    not bed for how I felt
    200 easy
    4x50 from dive 15 meter breakouts alt fly/free
    100 easy

    total 3200 yards
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  5. Must keep up on Posting

    by , October 21st, 2010 at 06:38 AM (Adventures in Swimming)
    I've been busy with work. Haven't had time to post. Let's get it Started in here (I love that song)

    Coached the Sharks SCY

    Monday
    Warm Up:
    S-300 K-200 P-200

    Set I:
    SWIM 6 X 50 @ MODERATE INTERVAL
    1ST 25 AT (-4) STROKE COUNT: Lots of kicking and balancing
    between strokes
    2ND 25 AT (-2) STROKE COUNT: Less kicking and balancing, but
    still using a long stroke

    Set II:
    1 X 600 SWIM: Maintain long/balanced stroke with extended
    streamlines off walls
    6 x 25 PULL: Focus on one aspect of your stroke that needs
    attention
    1 x 500 PULL: Maintain that focus as you negative split 500
    6 X 25 SWIM: Focus on maintaining low stroke count
    1 X 400 BROKEN SWIM: Take 10 sec break at each 100; Maintain same
    pace on 100's; Maintain same stroke count

    Set III:
    1 X 400: 75 KICK EZ / 25 SWIM EZ
    TOTAL 3,200


    Wednesday
    Warm up

    100 Swim, 50 Kick, 50 Drill
    Repeat 4x

    Set I:

    SWIM 6 X 50 FREE:
    1@ :50
    2@ :45
    3@ :40
    8 X 25 Choice @ :30

    Set II:

    SWIM 3 X 50 FREE @ :40
    1 X 25 EZ @ :40
    1 X 50 CHOICE @ RACE PACE @ :60
    1 X 25 EZ

    3 X 50 FREE same as above
    2 X 25 EZ
    2 X 50 CHOICE
    2 X 25 EZ

    3 X 50 FREE Same as above
    3 X 25 EZ
    3 X 50 CHOICE
    3 X 25 EZ

    Set III
    4 X 150: ALT 50 KICK/50 SWIM/25 KICK/25 SWIM
    50 Kick and 25 swim is fast, rest is ez

    4 x 100 EZ, Long streamlines off walls
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  6. Naughty October 19

    by , October 20th, 2010 at 10:14 PM (Keepin Track 2010)
    Goodness...I can't seem to get here to post. I should be in trouble with someone! Here's yesterday's wo

    500 WU

    2x50 FR drill
    4x50 FR swim on 1'
    2x50 STROKE DRILL
    K 4x50 dolphin kick BR arms.

    SPEC set
    2x [200 (alt 50 drill, 50 swim), 4x50 on 1'] BR

    K 4x50 flutter with flips

    FR
    P300, P2x150, S4x75, S6x50 on 1:30 base

    easy 200 WD

    Updated October 20th, 2010 at 10:26 PM by freestyle94

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  7. ART, Oct. 20

    by , October 20th, 2010 at 09:04 PM (The FAF AFAP Digest)
    Just went to ART for a 30 minute shoulder tune up. I love my chiro; our conversations are always so interesting and educational.

    Didn't feel like swimming.

    I was extremely honked off today after having a doctor, who obviously had no interest in my specific circumstances whatsoever, tell me to "exercise more and eat better." WTF?! I intensely dislike one-size-fits-all busy doctors. So glad you can review and comment on doctors on line now.

    Updated October 20th, 2010 at 10:17 PM by The Fortress

    Categories
    ART
  8. Sarasota Y Sharks Masters 5:30 AM Workout -10/21/10

    by , October 20th, 2010 at 05:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    1 X 400 6:00 -
    Two times through. Round 1 intervals left, 2 right.

    2 X 200 3:00
    4 X 50 1:10
    Four times through.
    50's: odd: easy even: fast

    1 X 200 kick 4:00
    8 X 25 sprint kick :45

    16 X 25 sprint :45
    Rest 1 minute after 8.

    1 X 75 easy
    1 X 100 blocks @ race pace.

    WARM DOWN: 4 X 50 easy 1:00

    5175Y

    Updated October 21st, 2010 at 01:30 PM by RickMile

    Categories
    Swim Workouts
  9. Wednesday, 10/20/10

    by , October 20th, 2010 at 12:16 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm – up
    200 Swim – 200 Pull – 100 Scull

    2 x
    25 kick w/15 fast under water
    50 drill
    25 – 6 SDK off wall then swim
    25 swim
    25 – fast dolphin or breast kick

    Fins - Kick/Swim
    Must be stroke! No free!
    10 x 50/1:00
    2 x 25 body flow dolphin/25 fly build to sprint
    2 x 25 fast kick/25 easy kick (on back)
    2 x 25 fast kick/25 fast swim (fly)
    2 x fast kick underwater 2 quick breaths ok (fly kick)
    2 x fast swim (fly - went 35 on both)

    Pull/Drill/Swim
    8 x 150
    2 - pull on 2:20 (free, went 2:10, 2:05)
    2 - 50 drill/25 swim on 3:00 (1st one back, 2nd one free)
    4 – swim/2:45 (#1 & 3 back - 2:15 on both, #2 & 4 free went 2:05 on both)

    Sprint
    2 x (2x 50 free/40 or 50 – 50 build to sprint best stroke /1:00 – dive 50 fast best stroke/1:00)
    (did back for sprints, didn't have starting block so went from a push. Times on free around 40, times on back 38-40)

    Cool down
    100 easy

    Total: 3000 yards
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  10. 10/20 Practice

    by , October 20th, 2010 at 11:54 AM (Random Nonsense)
    Warm up (900)
    - 400 swim
    - 200 kick w/fins
    - 300 swim
    Transition (600)
    - 4x150 free, free, back, back
    Time Trial (200)
    - 200 free (2:00.38) (28, 30.3, 30.4, 31.4)
    Main Set (1000)
    - 4x200 blah back, free, back, free ez
    - 200 kick with fins
    Cool down (100)
    - 100 ez



    First the good news: The 200 was a good time, only a half second off what I went in the meet a week and a half ago. I swam against a 5x50 relay in the next lane which was fun. The relay beat me by quite a bit at the 200, but I was leading at the 100 and beat them by quite a bit on the 250. They were happy because they beat me at the 200, and also were happy they didn't have to swim 200s The last 50 was pretty painful and I was far enough behind at that point that it wasn't much of a race. If it was a little closer, it really would have made a difference but I don't think the 4th person was even in sight.


    The bad news: I am pretty frustrated with swimming. Today's practice felt like a meet warm up, a race and a meet cool down. The racing practice is great, but I need to accomplish more in the water than 3 hard races and 7000 yards of recovery a week. I skipped practice Monday to sleep in, which is adding to my immediate frustration.


    The Halloween meet is 10 days away, so I am not changing anything now.
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  11. 10/20/10

    by , October 20th, 2010 at 10:16 AM (The Labours of SwimStud)
    Warm Up
    300 Swim

    Set 1
    200 Pull 3:15
    150 Kick 3:30
    100 Swim Build

    Set 2

    6 x 75 FAST 1:15
    1 x 50 EZ 1:10
    4 x 75 FASTER 1:10
    1 x 50 EZ 1:10
    2 x 75 VERY FAST 1:05
    1 x 50 EZ 1:10
    4 x 75 AS BEFORE 1:10
    1 x 50 EZ 1:10
    6 x 75 AS BEFORE 1:15


    Set 3
    6 x 100 Pull 1:35
    6 x 50 Kick 1:15-1:30
    6 x 25 :30 Alternate EZ and Hard

    Cool Down
    350 Fin kick Moderate
    200 Easy.
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  12. Sprinty Wednesday

    This morning I had a good workout with the AGUA masters. It was a designated sprint day, and here’s what we did:

    600 scy warmup

    10 x 75: odds BR w/ fly, free, and breast kick by 25, evens FR desc. [I got out with 2 left on this set to look for a less crowded lane, but Craig told me we were changing up lanes for the next set anyway, so I stayed out and stretched.]

    Kicking: 10 x 50 dolphin kick on 1:15 w/ assorted toys
    [We numbered off 1-8 and moved to the lane that matched our number for this set. Swimmers coming from the fastest 2 lanes were instructed to use a pull buoy to do “gut-buster” fly kicking; swimmers originally in the slowest 2 lanes wore fins and led the lanes; everyone else did regular dolphin kick. I liked changing up lanemates, and liked this set.]

    Assorted sprints: 6 x (50, 75, or 125) @ 4:00
    [We stayed in our new lanes and did relay-style sprints—one swimmer in each lane did a 50, 1 or 2 did 75s, and finally one finished with a 125. The first swimmer then waited until the 4-minute mark to start again, so all the lanes stayed together. I did a 75 on first rep, then talked my lanemates into letting me be the 50s specialist for the rest of the set. I went off the blocks for the last 2, and was timed at 29.1 for the last 50 free, which is pretty slow.]

    4 x 25 group synchro swim [By this point we were down to 2 per lane since many people leave early for work. We all swam together, trying to stay in a single line and touch the far wall at the exact same time.]

    250 warmdown

    This was a fun workout, and it’s always nice to change things up and get to know some less-familiar teammates better.

    There was a nice interview with our coach about the Asphalt Green program on Swimming World's morning swim show earlier this week.

    There’s a meet coming up on Saturday evening at AG. I’m not at all prepared but want to swim it anyway—I’d like to do both IMs (200 and 400) and 100 BK. I’m trying to find some friends to OW swim with on Friday morning so that I can both do the meet on Saturday and get in 2 outdoor swims this weekend.
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  13. Still feeling yucky but managing to do better

    by , October 20th, 2010 at 07:32 AM (Mixing it up this year)
    Not quite as bad as yesterday but still not great. Took some Musinex DM last night and that seemed to help alittle. Today was just be different day. Yes Breaststroke of sorts.

    I added some butterfrog today because nothing annoys me more than to be swimming a 200 fly and be in the lead but lose to the gal next to you when she reverts to butterfrog on the last 50. I still can't bring myself to do it in a meet but I want to be able to use it if I need to.

    400,300,200,100@:15R Free
    500 Breast kick w/brfins
    10x50@1:00 alt 50 Breast/50 double arm back w/breast kick w/brfins
    8x25@:45 Butterfrog w/brfins
    5x100@1:30 Free w/paddles & bouy descend 1-5 went 1:24, 1:21, 1:19, 1:17, 1:14
    4X50 from a dive 15 meter sprints then easy free alt fly/free
    200 Free nice and slow

    Total 3000 yards
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  14. Better than doing nothing at all

    by , October 19th, 2010 at 11:43 PM (Elise's Fitness Fun)
    Any day now, I know I'm going to go back into hardcore mode. Still going at it slow, but I suppose doing a little bit of something is better than nothing at all. On Monday, hit the weight room and did the following:

    Bench press: bar x 10, 65 x 10, 85 x 8, 90 x 6

    Hi row: 90 x 10, 110 x 8, 120 x 6

    Hammer curls: 2 sets of 10 x 10

    Leg press: 150 x 10, 170 x 8, 180 x 6

    2 sets of 25 leg lifts

    2 sets of 25 back extensions
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  15. Better than doing nothing at all

    by , October 19th, 2010 at 11:43 PM (Elise's Fitness Fun)
    Any day now, I know I'm going to go back into hardcore mode. Still going at it slow, but I suppose doing a little bit of something is better than nothing at all. On Monday, hit the weight room and did the following:

    Bench press: bar x 10, 65 x 10, 85 x 8, 90 x 6

    Hi row: 90 x 10, 110 x 8, 120 x 6

    Hammer curls: 2 sets of 10 x 10

    Leg press: 150 x 10, 170 x 8, 180 x 6

    2 sets of 25 leg lifts

    2 sets of 25 back extensions
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  16. Swim, Tuesday, Oct. 19

    by , October 19th, 2010 at 09:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    8 x 25 free w/over kick

    Transition:

    8 x 100 @ 1:45
    odds = free w/paddles
    evens = backstroke kick, last 25 fast

    10 squat jumps off bottom

    Speed Set:

    6 x (25 AFAP + 75 EZ)
    2 free, 2 fly, 2 breast

    100 EZ

    Total: 2400

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

    Commentary:

    Swam at Spring Hill Rec today, which is finally open again after being closed for a couple months. The advantage over Oak Marr is that the lanes are less crowded and the water is cooler. Disadvantage: no digital clock and only one working pace clock right now. For this reason, I didn't bother with 50s; would have been too hard to see my times.

    My left shoulder is slightly twingey. But, happily, I have an ART appt. tomorrow.

    Cough is somewhat better today. But, unhappily, swimming seems to precipitate coughing.

    I think our B2B relay dilemma is resolved. We have a 50 year old swimmer who just got back from KONA. I'm sure she'll be MUCH faster than me at a 2.4 mile distance. And now I can just concentrate on my 25s and 50s. (I know Mike Heather rolled his eyes at that statement. )
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    Swim Workouts
  17. Tuesday, 10/19/10

    by , October 19th, 2010 at 06:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    200 Choice
    With Fins:
    100 IM Kick - 100 IM Drill - 100 Back
    100 IM Kick - 100 IM Drill - 100 Free

    Main Set (1350)
    3 x 100/1:30 desc to strong
    did 1:20-1:21-1:18
    6 x 25 Back/40 Strong - 1st half or more of each 25 under water
    (times were under 20. I'm taking about 12-15 underwater dolphin kicks to get to mid pool)
    3 x 100/1:30 desc to strong
    (went 1:23,1:20, 1:18)
    6 x 25 breast/40 - 1st half or more of each 25 under water
    (my breast pullout gets me to about 10 yards. times on this were under 25)
    3 x 100 Free/1:25 desc to Fast
    (went 1:13, 1:16, 1:14)
    6 x 25 Fly/40 Strong - 1st half or more of each 25 under water
    I'm doing about 10 underwater dolphins, coming up just before mid-pool. Times on these were 18-20)

    Sprints (300)
    12 x 25 Sprints/50 - 3 turns per 25! - Fast tight turns
    (Fun! Fun! Fun! was doing these with feet to the wall on the 3rd turn each time. times were under 20)

    Kick (600)
    1 x 100 Flutter on back/2:00 (about 1:55)
    6 x 25 Dolphin/40 Fast (25-30 on these)
    1 x 100 Flutter side to side/2:00 (not sure of time, took a loooong time)
    6 x 25 Flutter/40 Fast (around 22)
    1 x 100 Flutter on back/2:00 (about 1:55)
    4 x 25 Breast/40 Fast (times around 30)

    Cool down
    4 x 50/50 smooth

    Total: 3300 yards
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  18. Sarasota Y Sharks Masters 5:30 AM Workout: 10/20/10

    by , October 19th, 2010 at 01:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    5 X 100 1:40
    2 X 250 3:45
    1 X 500 neg split

    1 X 50 1:00
    1 X 75 1:00
    repeat 8 times

    1 X 200 kick 4:00
    4 X 75 kick 1:45
    4 X 50 kick 1:00

    2 X 100 IM 1:45
    4 X 50 stroke 1:00
    Three rounds. Round 1 50's fly, 2 back, 3 breast.
    Short break after 2 rounds.

    2 X 75 easy 1:30
    2 X 50 from the blocks.

    WARM DOWN: 4 X 50 easy 1:00

    4850Y
    Categories
    Swim Workouts
  19. Tue Oct 19th, 2010 + Fast Friday on a Tuesday

    by , October 19th, 2010 at 11:31 AM (Ande's Swimming Blog)
    Mon Oct 18th, 2010 + Fast Friday on a Tuesday

    overslept a bit
    went to bed at 1:00 am
    have a bit of a sore throat & allergies

    scy
    whitney Coached
    6:30 dove in at 6:55ish
    UT Swim Center diving well & main pool
    swam with Tyler Doug & Ned beside
    Nate Ritchie mike

    WARM UP
    missed it

    MAIN SET

    started in diving well

    assigned: 10 x 100 fr 85% on 2:00
    did: 3 or 4 or them

    8 x 25 fl on 30

    8 x 100 fr 90% on 2:00
    held 1:02's & 3's

    8 x 25 bk

    6 x 100 fr on 2:00 95%
    held 59's - 1:01's

    8 x 25 br

    4 x 100 fr fast on 2:00
    went 57, 59, 61, 56

    8 x 25 fr
    Categories
    Swim Workouts
  20. Head Cold is worse but still suffering thru it

    by , October 19th, 2010 at 07:32 AM (Mixing it up this year)
    Since I still have to go to work and do other things I might as well keep up my schedule. Hopefully I will get better by Friday.

    Just went nice and easy today

    5x200@3:30 Free
    500 Free kick w/fins every 3rd lap moderate
    500 Free kick w/fins various positions side, streamline on back, rotating
    5x100@2:00 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim
    100 Free easy
    4x50 from dive as fast breakout to 15 meters then easy free alt fly/free
    200 Free easy

    Total 3000 yards
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