Chowmi's Blog

Here's how I did!!

28.60

Recall last season I ranged from 28.2 to 28.7. My bests have been 27.7, but I think swimming more LCM workouts - sprint workouts. So I think if I do 1, just 1 extra LCM workout customized for moi, that will make a huge difference!!!

I must say, that was a very solid time for me! I have only done 1 LCM workout since the Austing Grand Prix LCM meet (01/14/12) and decided not to wear goggles since I couldn't see "better" with them anyway. You don't need to feel good to swim fast, and you don't need to see where you're going, either!!

Plus, I had my docket on Friday and then did parent karate day in the AM. I watched 3 episodes of GRIMM, and then off to the meet! I do not like PM swim meets.

I was quite tired. I did P90X Back & Biceps the night before. I felt like I had an anvil on my back starting at mid-air on the dive. Usually the anvil doens't appear until the 35 meter mark! But, I kept my breathing (twice) and really drove for the wall. The best thing I did, which i've been practicing this week, is to finish on my side. I won my heat, and I was really surprised. A bunch of clustered times, but I think with my spidery long arms and a sideways lunge, that made the difference.

and now, today's LCM workout!

Sunday, 04/29
SMU outdoors, LCM

400 warm up

6 x 75
25 kick/25 drill/25 swim
then your "rest" is 10 seconds of vertical kicking

I loved this transition set!!!!

50/100/150/200 pull on ??
===========>no.
4 x 50's strong fly within the time limit

4 x 200 swim on 3:40
Some sort of mix of strong/smooth
==> I kicked these with my Speedo Optimus fins, attempting same pace as swim; last one was on 2:44

200/150/100/50 no interval
kick the first 50 of each; alt kick/swim
moderate; "recovery", and warm down set

The End

+++++++++++++++++++++++++++++++

Hooray for me! A LCM workout! I think I will try to swim 2 x LCM per week. Either the workouts or just come during open swim and pay the 3 or 5 dollars entry fee. There are lots of things I would do to customize my own workouts, starting with nearly every set being 50's. This workout was ok, but very non-specific. And it's not ideal to be swimming strong 50 flys through a landmine of paddled swimmers.

Today I was able to swim at noon again. I got there a bit late.

SCM, Baylor Fitness Center
Billy Glasstetter on deck

I forgot to ask about his 1000 fly for the forum thread.

warm up - no missed it.

10 x 50 kick on 1:00
I swam/kick/stroked these warmup

6 x 25's on :35 to get ready
mix strokes/free

Main Stroke Set:

4 x 100's on 2:00
100 fly (about 1:21)
75 fly/25 easy free (1:00)
50 fly/50 easy free (?)
25 fly/75 easy free (?)
increase effort on the stroke as you take off a 25 on each.

Rest a bit.

4 x 100's on 2:00
same thing backstroke
1:25
:59
:36
:?

Rest a bit.

4 x 100's on 2:00
same thing breastroke
1:37
??
:43
:20

400 pull for warm down
====> I did 100 kick with snorkel & fins, 100 with pull buoy

The End

+++++++++++++++++++++++++

Ok! That was a very challenging set, especially on the fly. The original workout had straight 100's stroke. I had a good lane, where everyone went 10 seconds apart and actually did the entire thing.

The fly was pretty hard. The key is to not panic on the 100, because that 75 is the real killer. Once you get past the 75, you are home free!

The breast was also pretty hard. I am not used to doing that much breastroke! But I felt it was one of my best breast sets in a long long time, and my arm wasn't hurting.

Wed: Plyo X.
Today: off. Helen has her IP night, so I won't have enough time to do it today. I'll just pick up on tomorrow what was today's (I think Back & Biceps).

Then swim meet on Saturday. Swimming in the afternoon session sucks. I have a kid's flower show 8-10 am, parent karate 10:30-12 noon, then go to the swim meet around 4pm. I will skip P90X again, and pick it up on Sunday. But that's not really that much rest time - lunch, a movie in bed, then hoist myself back up for a cameo 50 free. Yikes!!

SCM, Baylor Fitness Center
Bobby Patten coached
Tues/Thurs are stroke day!

300 warm up

10 x 50 kick on 1:00
I did 5 on my back and then 5 on my side with the snorkel. Bobby said I was wasting my time and to just kick on my stomach.

400 pull
==>no. free with PFS for a 200

Main Set:

4 x 25 fly on :30
100 IM strong on 1:30
easy 50 free on 1:30

4 x 25 back on :30
100 IM strong on 1:30
easy 50 free on 1:30

4 x 25 breast on :30
100 IM strong on 1:30
easy 50 free on 1:30

then.....repeat! for a total of 6 rounds.

200 pull
==== wait! I actually DID THE PULL! I used my pink and white striped pull buoy, no paddles, and did the whole thing! a mid-length break to adjust the slipped buoy, but I still think it counts as a continuous 200 pull! I amaze myself!

+++++++++++++++++++++++++++++

This was a solid stroke day with no specific speed work other than the strong 100's. But it was actually very tough after each of the 25's, which you couldn't really go easy on.

It was fun pulling. I almost never use my bouy. I guess I was just too lazy to put on my PFS (paddles, fins, snorkel).

Last night: Cardio X, tonight is Chest/Shoulders/Triceps beginning of week #6.

30 day report! My husband took the 30 day pictures, but they don't look very good. For one thing, he sat down and so all the shots make my hips and legs look huge, and my head look coneheaded and small. I have gone from 142.8 to 139.4, which isn't anything spectacular, but it means I only have to lose 3 lbs to get to 136.x instead of "something over 5 lbs away". However, it is very difficult not to squander the days and leave it up to a hail mary in week #8 to get those last 3 lbs. Then I only have to lose 1 more lb in the last cycle to meet my desired weight of 135! My back shots clearly show a more defined V in my muscly-swimmer's shoulders. I am happy to report my butt looks less inflated. I am well within my butt-PSI limit However, I still have periodic muffin topping which is not due to the periodic cycle, and I don't pass the naked jiggle test. On the other hand, I do pass the suck in your gut to a perfectly flat stomach test, and bend slightly backwards to see your abs ripple test. The problem isn't developing the muscles, it's that I can't let go of my McDonalds, Ruffles, charms blow pops and strawberry frosted pop tarts to loose that layer of outer fat that conceals them! Maybe I will do 2 lbs/2 lbs in the last cycle. 3 lbs is just such a huge committment.

Bonus Clip!

Here's another bonus clip from the Republic of Texas World Championships, February 2012!

http://youtu.be/mdGSiXoetYk

Today is my parent's 47th anniversary, hooray!!!!

I probably would not have blogged today, but I thought Fort might appreciate more reading material, as it appears she is not back just yet.....

Recap Saturday:
I skipped P90X on Friday so doubled up.
AM - Yoga on my own;
PM - Legs and Back
I substituted all shoulder strenghtening/rotator cuff type arm exercises for the pullups, and did all the leg stuff.

Sunday, LCM SMU outdoor pool
Bobby Patten on deck but I wasn't going to do the proscribed workout anyway!

500 warm up
I actually did this entire thing without stopping!

4 x100's kick on 2:00
Speedo B&O Optimus fins; kick on back
held between 1:18 nd 1:20
Went strong and goal with these fins is to kick as fast as I can swim the same set.

6 x 150's on descending interval. about 2:20's or so, I wasn't really listening.
=================> no.
Per each 150, 1 strong 50, easy swim and turnaround in the middle after last person for just over another 50 total.
3 fly; 3 free
fastest fly 37ish; fastest free 33ish

4 x 100's swim or pull on 1:40
============> no.
4 x 100 kick on side with Speedo fins and snorkel; face turned down but kick on sides

4 x 150 on faster interval
==============> no. same thing
1 fast 50; then easy swim and turnaround in middle
odds fly; evens free.
fastest fly 40ish; fastest free 35ish

The End

++++++++++++++++++++++++++++++

This was my first LCM practice in a long long time! It wasn't that bad since I was able to modify it. But I really ran out of steam by the last round and could only must a 40/35 on the fly/free. My kick was quite strong and I gloat over being able to use my snorkel while on my side. That really helps me just focus on the kick instead of turning the head to breathe.

Tonight: Cardio X, my favorite!!!

My summer meet schedule, of which I will likely do most but not all:

04/29 Local USA meet;
05/06 Local USA meet;
05/18-20 Texas Senior Circuit #3 at TAMU and/or Woodlands USMS meet
05/22 - Happy Birthday to me!!! No swim meet.
06/02 - Local USA meet;
06/10 - Local USA meet;
06/24 - Local USA meet;
06/25 - DAMM USMS meet

Off......there are 3 more local meets plus USA sectionals, but I am not planning on swimming those right now.

Bonus post! Coach Barney took some clips of me duing workout on Friday (see previous post). The backstroke and freestyle were recovery swim 25's, and the fly must have been one of the fast swims. I hope this was the 100 - 25 easy free/75 fast fly. It sure looks that painful.

Anyway, have a look-see! Good thing I wasn't totally goofing off. Or else he didn't send me those clips. No, actually, I still kept pretty good form, even when I thought no one was looking!

http://youtu.be/JnDt8u_QB50

Fly commentary: My head is too high, hands too high, and my shoulders are really low. My UW arms are way apart, and I remember thinking, my arms are way apart and totally dead! My legs are just dragging at the end and I have very little core strength to drive my body. Boy and I out of fly shape. The only thing that saves me is a low frontal profile (ie, stayin' skinny!) so I have less to drag. But it won't propel me faster! I also cowboy kicked at the end and gave up as I was taking the last stroke, since I can see the cowboy stance at the very end. I'll work on those finer details!! Notice also that I am throwing my arms forward, and I think a bit too fast simply to get them over the water. I'm throwing my center of gravity out in front of me, thus when my arms enter, I am not "holding" the water and can do not much more than simply slip them back. A very, very subtle change in the arm recovery and I can keep that center of gravity in my body, or at least at high chest, so that when my arms enter, I have that tiger in the tank to hold the water and pull with strength and umph. Geez, my legs are totally floppy. I blame that on disengaging my hips and thus the gratutitous flippy kick isn't helping at all. And you don't need to see to swim fast, heh heh, look ma, no goggles!

http://youtu.be/V6Vsa9pxc1g

Free commentary: Ok! Much better! Even when no one is looking, i'm still doing quite a few things right. Pretty ingrained by now to kick hard off the walls, even in the most basic recovery 25's. Notice fast feet at beginning of clip. Feet keep moving and driving from lower half. I am arguably working my arms the least of anyone around me. Bilateral breathing. But I can work on continuous kick and even a bit longer of walls. The bilateral breathing is good, but there is no reason to take more than 3 breaths in a 25, no matter how easy it is. Work on attention to breath on every set, warmup and warmdown.

http://youtu.be/-eosBjv8O_E

Back commentary: Not much to comment on easy back. My elbows are straight, they just look bent!

DOUBLE BONUS!!! Here's my first every 200 backstroke at the Colonies Zone meet! See a few posts previous for splits. I'm in lane 2.

http://youtu.be/ZgrOW-GCMi0


++++++++++++++++++++++++++++

Let me know what you think!!!

PS This is a typical Friday workout. You are seeing most of the easy bits and one strong bit. See our nice pool!

I did another real workout! Or, at least most of the glory bits!

SCM, Baylor Fitness Center
Steve Barnicoat coached

300 warm up

12 x 25's
kick/drill/swim

6 x 100's pull on 1:30
no. of course not
=======>6 x 50's with PFS

Part I: Main Sprinty Set
3 x 100's on 2:15
1. 75 easy/25 fast
2. 50 easy/50 fast
3. 25 easy/75 fast
I did these fly on fast bits. 1:16 total time on #3, but it makes a big difference when you do one of those lengths freestyle!

12 x 25 on :35
kick/stroke/swim

4 x 100 pull on 1:30
you guess it.
=========> 4 x 50 with PFS

Part II: Main Sprint Set
4 x 50's on 1:15
odd: easy down/sprint back
evens: all sprint
I did all fly on fast bits. 34 on last fly.

12 x 25's on :35
kick/swim/swim your choice

The End

+++++++++++++++++++++++++++++

I am getting back into fly shape. It wasn't horrible, but I certainly am not in my best fly shape!

Since the last post, let's see:
Plyo X on Wed;
Back & Biceps last night Thurs;
Tonight - Yoga X. I am probably not going to put the DVD in. I do like the range and choices of poses, but I don't like the pace and order of them. It is quite hard on the shoulders so i'm going to modify with more standy uppy stuff and sitting down stuff, and more stretching stuff than strength stuff. Especially since I swam and used my big shoulder muscles for flying, I don't want to "double up" with so much yoga on my shoulders. And i'll keep it closer to 1 hour. 90 minutes is way over the top. That cuts into my pistachio eating/TV time!

Recap!

Monday - off

Tuesday - P90X 2nd "module", week #5, day 1: Chest, Shoulders, and Triceps

This was really hard. I was still very tired from the meet but I did it anyway. By the end, I had this really, really weird and pronounced shaking in my arms! And since I am very double jointed, it was like a cross between the possessed body of Evil Dead and the Exorcist head turning, except it was my elbow joint.

Ab ribber. I can sort of bicycle backwards, with extreme concentration, but only a few times and then it turns into the brake pedal motion again. But I think I am getting it!

Wed - SWIM!
I went to a real workout! About time, i've been paying my monthly membership!!

SCM, Baylor Fitness Center
Jim Montgomery on deck

Warm up
200 swim
200 pull

another 200 pull

8 x 50 on 50
descend 1 -4

12 x 25's on :35
odd: kick 1/2 UW
even: fast
Fins and mix kick stroke

200 easy with breath control

8 x 50 on :45

200 kick

14 x 25's on :35
1 fast, 1 easy
2 fast ,1 easy
3 fast, 1 easy
4 fast, 1 easy
I built an IM

300 easy pull

+++++++++++++++++++++++++

I did most of the workout except lopped off a bit on the easy stuff and warm up. It was ok. Nothin' special.

Next up: PlyoX tonight and maybe more real workouts the rest of this week. Very non-specific stuff for the next bit here.

Hi everyone i'm back home!!! All the flights were delayed but I got home ok.

I haven't been here for awhile and chose not to go to the Marriott's business center to get on the internet. There were too many things to do, like watch several loops of the hotel channel, read the Marriott Binder of Services, study the room service menu (then place order!), stash toilettries in my luggage, and arrange all 6 pillows plus 3 sham covered square pillow things for bedtime! I was completely encased in a warm pillow cocoon!

Overall, this meet is a total winner! I am completely enamoured with this meet, and as Arnold Schwarzenegger says, "I'll be back!"

I met lots of nice people! Swimshark really took me under her fin. She gave me the finer points of where to sit - No, not there, it gets wet and you are in Wheelchair Woman's space. We only sit here for distance day. Go to diving well area. No, not on that side of the diving well, this side. Yes, you can lay out your gushy yoga mat.

I also met Jim "The banana man" Thornton, Leslie, aka The "Impenatrable" Fortress, Jazz Hands (short for Jazz Hands, Chest, Shoulders, Biceps, and Triceps!), Sir "Speedy" Speedo (his nickname is "Pete"), plus others! Swimshark also pointed out taruky, but no, I didn't critique him in real life, either.

I missed the gridge! It seems kind of silly for me, though. There are so many fast people at this meet, so it seems odd to gridge one person when you've got more competition than you can see in this murky green water to worry about (I think I changed it into a verb). But i'm flattered that anyone would assume i'd be going 26! Well, I didn't really miss it, I just was in the one duking it out with the 27's and not the 26's with Fort and Fall. Hey, that sounds good! Fort and Fall! Crap! I even got beat in my own age group! That sucks!!! I won my age group in all other events! It's always a function of showin' up, and for others not showin' up! But first, you gotta show up!

Hey wait a minute!! I forgot to pick up my medals! But I didn't see anyone else getting theirs, so I guess that's why I forgot.

Here's how I did:

50 free (100 free split) 24.74
50 breast 33.55
100 back 1:03.18 (30.90 32.28)
50 fly 27.21

1st day commentary: I was very pleased with my swims! Overall time was not my best, but still very strong times, considering my focus is P90X and to stay in good racing shape! I executed very well; 1/1 on both free/fly breath, and the 100 back was a test of whether I had conditioning (and speed). My spread was 1.38 seconds, so I think that's pretty good!

50 free (200 free split) 24.75
50 back 29.37
50 free 24.84 (zone record)
200 back 2:24.05 (34.81, 37.23, 37.17, 34.84; 1:12.04, 1:12.01 holy crapola I negative split it!!)
100 fly - scratch

2nd day commentary: I did nearly the same exact time in the 50 free! Here are my master's times: 25.1 24.7 24.7 24.7 24.8! My USA times this year were 24.4 24.6 24.9 24.9!

I felt really tired when I hit the water for the actual 50 free. By then it was my 7th event of the meet and I felt it all of a sudden! So I decided to put more effort into the 200 back and not do the 100 fly. I think I went too easy and I had a lot left at the end. I actually negative split it! I think next time I will try to press it harder at the beginning and then try and hold on. I only did dolphin kicks off the start, and went to all free UW kick after that. It really saved energy! I just made sure to still go strong and get my feet past the flags.

I got to see my cousins and came back with about 10 hand me down dresses for my girls!!! They came to the meet and watched my 50 free and 200 back. Since they were waiting, I just hurried and left without saying goodbyes, but I felt it wasn't really goodbye, since I'LL BE BACK!!!!!


PS. You DAMM men suck. I have to carry the weight for the whole team to our 29th place finish!

This is just a placeholder post so I don't forget what I did between Monday and the meet.

Not much.

On track for week #4 of P90X.
1/2 yoga video to stop at 45 min;
Yesterday was Cardio, replaced Kenpo X;
Today is CoreX
Friday/Sat are the rest days
Skip Sunday and start week #5 on Monday when I get back.

Swimming:
Easy day on Wed and nothing else until I get to Colonies Zone meet. I think I did 200 w/up; 3 x 100 kick; 100 easy, then swim misc. easy to 30 minutes.

Thoughts on the meet:
My main thought today is that I will think about it when I finally get to the pool for warmup on Friday night. That way, the travel, check-in at hotel, and mini-nap are all out of the way and I can finally relax!

My times of 24.7 free and 27.4 fly very likely will stay top ten times at the end of the season, so it is a bonus to get the opportunity to improve on those times. I will do 3 x 50 frees and i'm going to try different things for fun. I might try 1/0 and see if that is just too distracting, or if I am holding a better "acceleration" (rather, less deceleration) at the end of the race by not breathing that one extra time on the way back.

and...just for jadams....i'm really excited for breakfast at the airport McDonalds tomorrow!!! Though I never branch out - it is always a sausage biscuit with egg combo, with the coffee.

Well, Easter came and went.

We had:
Sea bass filets
taragon chicken (which seems a fancy way of saying chicken & grapes)
quiche-like sausage/white cheddar/egg/jalepeno thing in a casserole dish
pasta salad (pasta, not a salad)
salad (what I say is a salad, the green stuff)
dessert bars
any candy I could swipe from the girls and a suspiciously wet peep (yellow bird) that was on the table.
root beer

++++++++++++++++++++++++++
At the South Central Zone meet, there was a t-shirt vendor. He had Texas A&M Swimming sweatshirts, so I bought one. It was $30, and you get a free t-shirt. I only wanted a sweatshirt, but he said it was still $30. The t-shirts were not really my style. I am not into those "swimming is so tough" slogans, like "If swimming were any easier, it would be called football" or other corny sayings. The least offensive was "Hanging with my favorite swim peeps" and a picture of the a ducky and bunny peep, so I selected that one and wore it for my short walk on Easter.
++++++++++++++++++++++++++++
Since I last posted, I think I did one workout, so here it is:

Sat, 04/07 SCM on my own

500 warm up

6 x 50 on 1:10 PFS

100 easy

4 x (15 sec no breath/25 blasto)

100 easy

2 x 100 kick no interval
tummy, sides

100 easy

4 x 50 backstroke w/10 sec rest
I am pretty sure my total elapsed time was a 3:18. That would make it 2:48 less the 3 x 10 secs, and that seems about right. I went moderate/strong, certainly not killing myself, and I think I could hold that for a true 200, at least total time, assuming I go out a bit faster. So at a conversion ratio of 1.1, that would make it 2:32.

100 easy

4 x DIVES

100 easy

The End
+++++++++++++++++++++++++++++++

The 25's were a bit harder since I ate lunch right before swimming! The backstrokes were ok, but it just wasn't as fun without having people around to race. It was very lonely out there!

I have decided not to use the KenpoX DVD. It's silly. I replaced it with CardioX. I am now on week #4 and I flip flopped days so yesterday I did core synergistics, which I also like. I cannot do the plank/chatarunga runs. The planks aren't too hard, but I can barely get myself down for the chatarunga ones. I do like the Dreya rolls. I'm not sure I am doing them "right", but I think if you squat, roll, and then squat back up with no/limited arm use, you are basically doing the right thing. If I had more rooom, i'd do a 1/2 turn and roll the other way.

+++++++++++++++++++++

This is a busy week! I don't think I can focus too much on swimming until I get on the plane. I think I will try to swim today (Mon) and Thurs and that should be good enough.

Next up:

The Colonies Zone meet, here is the site:

http://www.patriotmasters.org/ColoniesZone2012.htm

I actually went to an organized masters swim workout! What the heck have I been paying my membership for! But wait just a moment, i'm not sayin' I actually DID the full workout!

SCM, Baylor Fitness Center
Billy G coached, but I wouldn't have done the set no matter who coached!

400 warm up

8 x 50 kick on 1:00

Main set:

400 pull
3 x 100 on 1:30
300 pull
4 x 100 on 1:25
200 pull
5 x 100 on 1:20

=====have you missed these equal signs? here are some more================

300 easy pull with PFS to their 400;
3 x 50 fly descend to 36
ouch! ouch! and really ouch!

200 easy pull PFS to their 300;
4 x 50 back
41 descend to 37; play with effort vs. time

100 easy pull PFS to their 200;
4 x 50 back strong held 37's
1 x 50 easy free

warm down

The End

+++++++++++++++++++++++++++++++++++

I was sort of testing what I thought I might be capable of in a 200 back. But it was a lot rest, at 1:25 and 1:20 interval, so I don't think it was that indicative.

++++++++++++++++++++++++++++++++++++

The DFW tornados are the talk of the town. We didn't have any damage but it was drama all night and lockdown at school. The scary part was never knowing when you were really out of danger until the evening. In the midst of possible destruction, working out and abs of steel just didn't seem to mean very much. So I opted to watch tornadic TV and eat a chocolate eclair, 2 toasted pop tarts (in case the electricity went out, I made these right away), a charms blow pop, and assorted chips. P90x only when the tornadic activity passed and we went back on with our regular lives and bringing it.

Yours truly is probably the last person you'd expect with that blog entry title, but it is true, not a day-after april fools joke!

Colonies entry:

100 free - 50 free split!
50 breast
100 back
50 fly

200 free - 50 free split!
50 back
50 free
200 back - bonus!
100 fly - bonus!

So after the 50 frees, it's downhill, and I can slobber-sleep the entire way back to DFW on the plane, so why not try the 200 back!

Now, what is a good goal time, assuming these facts:

1. Most important: I do NOT want to kill myself in a 200 back. About 90% blended effort.
2. Based on these BEST times:
Back: 28.9 1:02.2 ????
Fly: 26.7 1:00.2 2:23 - 2:30
IM: xx 1:02-03, 2:26
3. I think I entered with around a 2:30? For no other reason than the even 1/2 minute, is 2:30 a good target to go under? I have no idea!
4. 50 back split in 2:26 IM: 37
5. A rounded 35 makes 1:20. That seems fast. 4 x 37 is 2:28. So 2:30 sounds reasonable.

++++++++++++++++++++++++++++++
And here is yesterday's workout, day after the meet:

SCM, Baylor Fitness Center
on my own, what else is new

200/100 warm up
uh, that makes a 300

6 x 10 easy sprint full cycle strokes w/paddles
full cord

100 easy

200 kick tummy w/TYR BFins
200 kick sides s/a/a
4 x 50 kick on back no fins

100 easy

5 x DIVES to the 15

easy 100

The End

+++++++++++++++++++++++++++++++
Yours truly was feeling quite tired after the meet! Back to day 1 of week 3 (Chest and back). This is the push up and pull up day, last one of the first (of three) phases. So I did mostly 20 reps on the push up bits, and the other stuff on my vasa which wouldn't have any relevant meaning to readers, so i'll skip that part. I substitute regular arm with alternating leg up for the diamond push ups, since my left arm is so double jointed that I can't really get my hands into that diamond shape without pulling out my shoulder. You can really tell when one leg is weaker than the other! I'll have to remember to start on that side and finish on my stronger side. I know the ab ripper video sequence and commentary well enough now so that I can "game" the rest. You have to push it for a few, but then a nice mini break here and there when he is explaining some of the ab movements. That really helps! I still cannot bicycle backwards, when I try I end up just doing some sort of pushing the brake pedal motion and knocking my feet (how that happens I can't seem to figure out), so I just keep pedalling forwards.

I am very happy to announce that I haven't lost "it", although I am tired from (and i'm sure you're about as tired reading about) something that ends with an X.....and begins with a P.

200 free - 50 free spllit: 25.1

50 fly - 27.4

50 free - 24.7

200 IM - 2:26

I don't remember my hundreths! The 50 split was really quite distracting - it was an early event and more like a tune-up. I think it's really hard to actually go all-out and then have to turn and do more swimming, even if it is easy swimming.

50 fly was a real delight! I was worried i'd go over 28, but was still well under it! I didn't warm up fly, since my shoulder has been bothering me. I thought, no sense blowing it out in warmup, just wait for the real event, and at least then you'll get in a 50 free beforehand! I am very happy to report no sharp stabbing pains, although I did have to change my stroke (yeah, like it was really tight!).

50 free was the swim 'o the meet for me! That is a very solid time, my mid-point for the year and I gloat over my strong finish! Not the umph, but was able to put it all together. Both 50's were dead on for breathing and I went 1/1.

200 IM bonus! I was on the fence about this, and decided not to do a split request. But, after I warmed down after the 50, the event started, so I thought i'd just do it about 90% for the heck of it! I decided if I saw anyone (I was in the end lane, last heat, 2 empty lanes next to me), then i'd race it the last 50. Alas, saw no one and not even anyone's feet. So I powered down and just tried to look smooth coming home, punching it the last few strokes - no sense wasting that little bit!

+++++++++++++++++++++++++++++++

Next up: enter Colonies Zone events. Still not quite sure, but a whooping 5 entry limit!

Starting week three of letter - 90 -letter.....

Ok, here it is midweek!

Yesterday, Tues 03/27
Yoga X.
No face plant today, but I had to keep most of my toes on the ground on that one balancing pose.

No swim

Today, Wed 03/28
SCM, Baylor Fitness Center
on my own

200 warm up

6 x 50 on 1:10
free with PFS

100 easy

6 x 10 sec vertical kick/20 sec rest

100 easy

3 x (100 smooth, 50 strong as arms @75% legs @95%)
no interval; breaks as needed
free with Speedo B&O fins

100 easy

3 x Dives

100 easy

1 x 35 fast from a push
:20 to the red line

2 x 50
no interval from a push
25 90% strong/25 build to 100% strong
free no equipment
32, 31

easy swims in between and at the end

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Next up:
Legs & Back X tonight!

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My left shoulder is still weak, so i'm not sure what events I will swim. Each day is so different. I'll keep an open mind on Sat what events to swim. Free is fine, the weakest two are back and breast. I think i'll use the Sure Thing strategy - if I have to have a good swim to make a top ten time, consider not swimming it. Not worth using a silver bullet and miss a top ten.

Sat:
100 IM - prob not
50 back - maybe
50 breast - prob not to maybe
100 fly - most likely
relays? depends
Thus, I may not even go on Sat
Gut check: Do I care? Not really. I could be doing P90X instead!

Sun:
200 free - 50 free split? maybe
50 fly - yes
50 free - yes
200 IM - no, or 50 fly split
relays? depends
Yes, I shall definately go on Sun!
Gut check: Yes, excited for 50 free and 50 fly!

Ok, mostly P90X stuff:

Last Thur, 03/22
KenpoX - this was pretty fun, but it's more like a cross between karate/boxing/cardio workout.

Swim, yes, see previous post.

Last Fri, 03/23
Suppose to be StretchX or rest, I opted to Rest I was so tired!!

No swim

Sat, 03/24
Back to Day 1, week 2, so that was Chest & Back. Jerry rigged the vasa for pull ups. First week I did 10 reps of pushups, a bit too easy but not bad for driving 13 hours back from Colorado. This day I upped most of the reps to 15x or 20x for the vasa.

No swim

Sun, 03/35
Day 2, week 2, so this was plyo x. I think I worked it harder since I was more familiar with the moves, and which ones to strategically do on my minitramp. Substituted dive starts for the bonus round of the 3 other sports.

No swim

Mon, 03/26
Swim! SCM, Baylor Fitness Center

200 warmup

6 x 20 sec 10 easy/10 easy sprint
full cord

50 easy

6 x 50 on 1:10
free with PFS
smooth but engaging, 35-33's

100 easy

4 x (15 sec no breath, straight into 25 blasto no breath) on 1:30
15, 14, 14, 14

50 easy

300 kick with TYR burners
done as 100 tummy fly/free, 100 sides,100 back no fins

100 easy

3 x DIVES; 50 each

50 easy

The End
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I was feeling really tired at first, but got into the groove with the easy swims, not overdoing easy vs. all outs. I wanted to go 6 DIVES, but I ran out of time and was wheel-squealing into the car pool line!

Next up:
Will attempt to swim MWF this week, and swim meet on Sat/Sun. I will most likely bag events except for the 4 x 50's. The thought of going up and back ,then up and back again - it just churns my stomach. I have better things to do with my time - like sitting around sayin', I scratched this event!!

Here's what I did:

Tues, 03/20
SCM, Baylor Fitness Center
on my own

200 warm up

6 x 10 sec easy sprint w/cord

100 easy

6 x 100's no interval
odds free with PFS
evens kick

100 easy

6 x 25 swim/25 focus on streamline first few strokes

100 easy

6 x 25 on 1:00
monofin fly kick

100 easy

P90X - Yoga X

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I have gotten most sore on Yoga than any other P90X workout! And it was a good thing I put a pillow in front of me 'cause I actually did a full face-plant on that one pose!
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Wed, 03/21
SCM, Baylor Fitness Center
on my own

400 warm up

8 x 50 no interval
free with PFS

100 easy

4 x (25 strong speed with Speedo B&O fins, 15 sec exchange; 25 blast back no fins "same feet and arm speed") 100 easy per

extra 100 easy

3 x 100 kick with Speedo fins

3 x strong breakouts

100 easy

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Yesterday's swim was really tough. Good thing I am limited the # of sprints but attempting the highest of quality. The conditioning will have to be drylands.
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Then, Legs and Back and the ab ripper.

I substituted the vasa for all the pull ups, either up to highest setting (14) or doing fly pulls front/back with the highest setting

I either need to get heavier weights or order the stretch cords.

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Next up:

Kenpo X today! I am looking forward to that, let's how 7 years of watching my kids in kenpo karate and participating in parent workout day has prepared me!!!!

I can't wait to do the stretch x next, but it will be awhile before core synergy (?) comes up. I am curious what that is like!!

I started P90X!

I don't know how much direct transference this will be to my swimming, but it sure is fun, and a nice break from swim-training! Ugh, I wasn't looking forward to doing much in the pool. Now, it's fun! I do P90X mainly, and then add-on with a dabble of swimming. A way to take a break without completely doing nothing and having to work my way back up!

Day 1 (Sat, 03/17). Even after 13 hours in the car back from Breck, put a bug in hubby's ear that he might want to swing by the office....oh, and bring back my P90X DVDs, thanks! Chest & back - mainly pushups and bar dips. I think I did 10 accross the board, and instead of bar dips, I just used a stretch cord.

Day 2 (Sun, 03/18). 3 hours of ferris-wheel kit with Helen. That was exhuasting! Later, Plyometrics, which was a bunch of jumping around and squat variations. Had to pull out the minitrap to modify! Some were pretty easy, like the jumping over a bridge/river, and one can hardly resist saying "wheee!" each time; but the jumping in a cross with one foot, jeez, I could barely do that!

Today, Mon 03/19
SCM, Baylor Fitness Center
on my own

200 warm up

6 x 50 on 1:00
free with PFS

100 easy

6 x 50 on 1:00
free with PF

100 easy

6 x 50 on 1:00
3 x free with snorkel
3 x free just plain ol free

100 easy

50 blasto!
free with TYR Burner fins
29 very flat.

100 easy

200 kick
sides/tummy

100 easy

The End
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Wowie! My arms and legs were tired today, but not too sore or uncomfortable. Plus, I had to rush in and swim, since the weather was suppose to be really bad, so I felt time crunched the entire time. The good news is the fins slow down my arm turnover, which is a good thing. My left shoulder is a bit weak, so it really helps to drive the legs and use the arms at about 90% effort instead.

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Today is something with shoulders, triceps and biceps. Tomorrow is yoga, thank goodness!

PS - I flipped through the pages of the nutrition book, and then quickly decided it was not for me.

It's been a great spring break 2012 in Breckenridge, Colorado! Next up: the 13 hour drive home. Successful shopping at Silverthorne outlets and Main Street in Breck. My new goal: 50 free baseball hats (free hat with $10 purchase at the Columbia and North Face stores. For all the times we've been, i've missed out on at least 10 free hats!) Started my Breck hat stash at 2 this trip. If chowsh had come, I would have made her "buy" 1/2 of the stuff at North Face and get another free hat, sigh...I discussed with my husband whether I wanted to go for the 50 mile club - I guess you swim 50 miles and get your name on the board at the pool, but the thought of actually swimming 50 miles at altitude, I think it would take me about 5 years, if I swam a mile every day that I went to the BRC, assuming about 10 days total over all the trips. I've missed out on at least 20 miles over all the times i've already been in the last several years!!!

But now, onto the meaty bits:

Monday, see below post.

Tuesday, drove 13 hours

Wednesday, Breck Rec Center
probably a 25 yard pool

Drylands, various pushups, situps, etc. Forgot it was Wed and was going the Tues direction on the track. About 45 minutes

200 warm up

8 x 50's no interval
free with PFS
leave when you catch your breath. sort of.

100 easy

6 x 50 kick TYR burners, no interval
2 sides
2 tummy w/snorkel
2 back

100 easy

4 x in/out turn FAST
***BRC has a steep drop off in the deep end. PERFECT for pushing off the bottom at max speed in/out of the turn

100 easy

The End
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Thursday, Breck Rec Center (BRC)

Drylands again, about 45 minutes

200 warm up

8 x 50 no interval
free with PFS

4 x 50 kick

100 easy

8 x 25 no interval
odd smooth
easy fast
2 of each stroke

100 easy

4 x 10 sec fast vertical kick; 20 sec rest
taking advantage of deep water for vertical kick. the lack of air was so tough I could barely go the 10/20 interval and still go fast strong kicking. extremely difficult and 4 was plenty enough.

100 easy

The End

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Friday, BRC

Drylands, 45 minutes, mix up exercises again

200 warm up

8 x 50 no interval
free with PFS
this is becoming my favorite transition set!

4 x 50 kick TYR burner fins, no interval
2 sides
2 tummy

100 easy

2 x in/out turns

100 easy

6 x 25's no interval
smooth down
fly/back/breast fast off the wall

100 easy

The End
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That was a lot of workout! I am getting in pre-P90X shape, thus the 45 minutes of various pushups, sit ups, and variations.

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Crystal ball says:

Saturday, 13 hours in the car back to Dallas

Sunday, will attempt loosen up swim/drylands. Or, if I just can't wait - Tony H & Co should be waiting for me to bring it on!!!

This is Spring Break week! We decided to leave a few days later to make sure our assistant is ok on her own. Her husband passed away last Wednesday while she was at work. We didn't know if she would work this week, so Breck was on hold. But, she wants to get back to her routine and keep busy, so we are off to Breckenridge tomorrow AM!

SCM, Baylor Fitness Center
on my own

200 warm up

6 x 10 sec cords; easy sprint with paddles

8 x 50 on 1:15
free with PFS
smooth, but amazingly fast 35-33's

100 easy

4 x (15 seconds no breath, immediately (that means no breath) into a fast 25) on 1:30
This was really hard on #3 and #4. I took 1 breath on each of the last 2, and made the first 2.

100 easy. lots of breaths!

8 x 25 on 1:00 monofin fly! no breath.
100 easy
4 x 50 kick on 1:15
TYR burner fins; kick on sides

100 easy

6 x Dives to about the 15m

100 easy

The End

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Alright! Awesome workout today if I do say so myself. I still felt rushed at the end, since I had to eat lunch, pick up one daughter and then the other, and we were on a really tight schedule to make it through Braum's for ice cream and then back down for their swim practice.

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Next up: Outlet shops at Silverthorne, here I come!!!!

PS - Jerkey wagon on Main street, here I come!!!!

I just ordered P90X!!!

Somewhat of an impluse buy. I know this came out of nowhere as I have never blogged about it or even hinted that I was ready to bring it on, anywhere, or anyhow.

I'd like to thank chowsh for convincing me i'm actually only paying "half price" for when I give them to her, heh heh!

One has to wonder the demographic makeup of people who order this stuff - first, they keep trying to get you to pay in installments. Then to check-out, you have to go through about 7 screens of upsells, which are also on payment plans. Finally, the last screen lets you pay for it all at once, thank you very much, yes, I do have a real job and can afford it on one credit card billing cycle, geez!

Ok, but I got to thinking I really like doing my made-up circuits at the gym, but am not creative enough to modify my exercises or movements. I'm sort of burned out of swimming so much, and only interested in dabbling in the pool, so it seems a really good time to do something different, though i'm not interested in weight loss or in a non-swimmer's build, but rather in an assortment of excerises that I can do at home that start out at a more advanced level.

Maybe i'll love all 12 DVDs, but i'm pretty sure I could use enough tips and exercises from all of them to justify the $150 total cost, with SH, etc. Plus, I can regift to chowsh!

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Weight day at Baylor!

Today I went a bit easier, doing about 30 minutes of various exercises. I got to about 10 minutes, but realized I forgot the order so I couldn't exactly do a 2nd round, so I just kept making other stuff up and lookin' busy. Then I went down to the weight room and had a monopoly of the 10 to 25 lb free weights. I never noticed today that there was a bottom row, except when I thought i'd have to fight some guy as he was heading for the same rack, but then he got them from the bottom row as I quickly grabbed the 17.5 lb pair on the top row! 4 more chin ups today, trying for higher "quality" by not breaststroking with my legs. Gotta get in pre-shape for P90X!

Bonus swim:

400 warm up

4 x 100's no interval
swim with PFS

3 x 100's kick no interval
tummy, sides, back

50 easy

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I was so worn out from the 2nd gym day that I could not even do another 50 easy at the end. But it does feel really good to loosen and lengthen the muscles after lifting. I also was rushing at the end and extremely aware of the time, the girls went to a movie and were going to be home soon, plus I had to go to the grocery store.

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I can't wait to get my P90X DVDs! Of course I am entirely aware that I impluse buy too much; my $125 monofin has not seen much action besides the 3 x 8 x 25's since I bought them. I'm not even sure where I put my nose clips, by the way, now that i'm thinking about it......oh well, they'll probably turn up in the girls playroom at some point, my $1,000 night guard did!