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Elise's Fitness Fun

  1. Saturday swim

    by , October 24th, 2010 at 09:43 PM (Elise's Fitness Fun)
    Got in a quick workout Saturday morning as follows:

    200 swim, 200 pull, 200 kick

    8 x 50 back pull with paddles on :55

    4 x 50 AFAP free with fins on 1:15

    100 easy

    4 x 25 fly with fins on :45

    100 easy

    1500 SCY
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  2. Wednesday and Thursday

    by , October 22nd, 2010 at 11:42 PM (Elise's Fitness Fun)
    On Wednesday, finally got to run after a 7 week break. Broke my toe 7 weeks ago, so I've been careful not to do too much of anything that would delay the healing process. The weather was beautiful, so at lunch, did a 3 mile trail run where I alternated running 5 minutes with walking 2 minutes. Took it pretty easy and finished the run in 30:53.

    Still trying to get my motivation to do some solid swimming. The yardage is definitely not there, but took qbrain's advice and did one challenging set in the workout:

    300 - 100 rt. arm fly, 100 lt. arm fly, 100 alterate 2 rt/2 lt.

    4 x 100 fly kick with board (no fins) - try to hold 1:30 or better

    4 x 25 underwaters on :45 - did SDK on back with fins

    4 x 25 fly - no fins on :45

    200 easy

    1100 SCY

    Really surprised I made the 100s on 1:30 or better. Definitely took some work. I do have to say, however, that the 4 x 25 fly felt terrible. This may be what motivates me to start doing more. My stroke felt ineffective and weak. Not good when one is just talking about a 25!
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  3. 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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  4. 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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  5. Slowly getting back to it

    by , October 17th, 2010 at 02:49 PM (Elise's Fitness Fun)
    I'm discovering that I now actually prefer to swim at the crack of dawn to get it done before other things get in the way. Still very light on my yardage.

    Thursday:
    Swam 1000 SCY

    Friday:
    Swam 1200 SCY - 500 free, 300 breast kick, 100 kick on side with fins, 4 x 25 fly with fins on :45, 100 easy

    Saturday:
    10 mile bike ride - averaged 17 mph
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  6. Trying to keep up

    by , October 13th, 2010 at 11:45 AM (Elise's Fitness Fun)
    Still not on track with blogging, but here is what I've done for the last week:

    Thursday, October 7:
    Swam 1200 yards

    Saturday:
    Swam 1500 yards -

    500 kick with fins (alternated 100 dolphin on back with 100 free kick on side)

    30 seconds rest

    500 pull (alternated 100 free with 100 back)

    500 kick with fins (same as first 500)

    Sunday:

    Bench press: bar x 12, 75 x 8, 85 x 6, 90 x 4

    Lat pull-down: 90 x 10, 110 x 8, 130 x 6

    Hammer curls: 2 sets of 10 x 10

    Leg press: 150 x 10, 170 x 8, 190 x 6

    1 set of 100 bicycles

    2 sets of 15 back extensions

    Monday:

    2 mile hike in the woods
    Tossed and kickedfootball with son for 20 minutes and shot basketball

    Tuesday:

    Biked to the Georgia Line - Started at Piedmont Welcome Center - Total of 28 miles


    Thoughts:

    1. I am having a really hard time getting back to swim workouts. Don't really know why, but part of it may be my schedule. I can't train with the kids right now and with no meet until February, I guess it is easy to be lazy.

    2. Afraid I'm going to pay for it in February when I do compete. I don't want to train out of fear of being in bad shape when I do compete.

    3. Looking for a way to get fired up.
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  7. Early October workouts

    by , October 5th, 2010 at 10:01 PM (Elise's Fitness Fun)
    Yikes! I'm going to have to get back in the habit of blogging again. Here is what I have done since I last blogged:

    Saturday, October 2
    Swam 20 minutes (nonstop) in open water

    Sunday
    Weights:
    Bench press: bar x 12, 65 x 10, 75 x 8
    Lat pull-down: 90 x 12, 100 x 10, 110 x 8
    Leg press: 130 x 12, 150 x 10, 170 x 8
    Hammer curls: 2 sets of 10 x 10

    2 sets of 20 Ls
    2 sets of 20 back extensions

    Monday
    2 mile walk/run

    Tuesday
    1800 SCY:

    Warm-up - 200 swim, 200 pull, 200 kick

    4 x 25 with fins: underwaters on :30

    4 x 75 dolphin on back with fins on 1:00

    100 easy kick

    4 x 75 fly drill on 1:30 - first 25 is 4 rt/4 lt/4 full fly strokes, second 25 is 3 rt/3 lt/3 full, last 25 is 2 rt/2 lt/2 full

    4 x 50 dolphin kick with board - no fins - on 1:00

    4 x 25 fly with fins AFAP

    100 easy
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  8. Loving the weather!

    by , September 30th, 2010 at 02:50 PM (Elise's Fitness Fun)
    Yesterday, I could not resist taking a quick 5 mile spin on my bike at dusk. The weather is so beautiful right now, I can't resist getting outside. I would have done more, but I was sick on Tuesday with a fever of 100. Since I already did a swim at lunch, figured it best to go easy.

    Got out at lunch today and rode 10 miles. Kept it moderate, averaging about 17 mph. With my schedule and the good weather, I'm really hoping to get out on my bike in the early afternoon for the next two months. Temps should be nice into early December.
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  9. Getting back to it

    by , September 29th, 2010 at 03:39 PM (Elise's Fitness Fun)
    Hard to believe that it has been almost two months since I have blogged. I can officially say that I had a very lazy summer. While I did get a few tiny swims and runs in here and there, most of my activity consisted of walking, hitting golf balls, and bowling. Even did some fishing.

    I realized the Auburn meet is only 4.5 months away, so I figured it was time to get back to some focused training. Today, I went down to the Y to swim after lunch and did the following workout:

    Warm-up: 200 swim, 200 kick, 200 pull with buoy

    4 x 75 kick with fins on1:15 - odds are flutter kick on side, evens are dolphin on back

    4 x 50 back with paddles on 1:00

    4 x 25 fly with fins on :45

    100 easy

    Total: 1300 yards

    Thoughts:

    1. I've lost 5 pounds since Nationals and I have to guess that it is all muscle I have lost. No power whatsoever, but I'm hoping I'll get it back quickly.

    2. Weights to start tomorrow. I like the advice Jazz gave to Fort - 3 days a week - 1 push motion, 1 pull motion, and 1 squat motion. My weight-lifting guru friend has the same philosophy. So, seems like pretty sound advice.

    3. Broke my toe about 5 weeks ago. Now that it seems pretty healed up, may throw in a some two mile or three mile runs here and there.

    4. My big goal for the next year is 2011 LC Nationals. I've got a swimming hole near my house is over 500 yards long and in the narrowest place, 87 yards across. Perfect for some good "long course" training next spring and summer. Of course, I imagine I will be swimming mostly 50s anyway and perhaps 100 free.

    5. I toyed with the idea of doing triathlons this past summer. This is a thing of the past. I'm a power athlete and with my various medical conditions, I don't need to be going out doing hardcore endurance training. I will admit, however, that I do enjoy getting on my bike from time to time and going fast. One day this summer, I climbed a mountain on my tri bike. Not an easy task, but was glad I could still climb well.

    6. Plan to ease back into things. I suspect I won't be up to 3,000 yards for another month.
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  10. August 2

    by , August 3rd, 2010 at 03:10 PM (Elise's Fitness Fun)
    Still keeping in line with my lazy mode, hit the Y this afternoon and did a two mile walk on the treadmill. Had intended to run, but saw some folks I had not seen in quite a bit of time, so decided to slow it down on the treadmill so that I could talk to them.

    Later on, hit the swimming hole and did the following:

    200 easy

    10 x 89 (this is the distance as determined by a scope) Odds are free, evens were I.M. (Yes - a 89 yard I.M.).

    The laziness will continue for about two more weeks and then, it will be back to real working out. Have to say that my mind and body have loved the easy break.
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  11. July 26 and 27

    by , July 28th, 2010 at 11:31 PM (Elise's Fitness Fun)
    Monday
    Hit the Y in the evening for a quick 2 mile run on the treadmill. Also did the following:

    2 sets of 10 push-ups with Bosu ball

    Hammer curls: 2 sets of 10 x 10

    1 set of back extensions

    Tuesday
    2 mile run at 10 minute per mile pace

    1000 yard swim:

    400 Reverse I.M
    4 x 50 breast kick on 1:00
    4 x 50 one-arm fly on 1:00
    200 kick with fins
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  12. Weekend workouts

    by , July 26th, 2010 at 08:59 PM (Elise's Fitness Fun)
    On Saturday, took a 12.5 mile bike ride with seven 45 second surges.

    Sunday, did a 2 mile easy run at a 9:30 per mile pace.
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  13. July 23

    by , July 24th, 2010 at 04:53 PM (Elise's Fitness Fun)
    Got in a quick 1800 yard workout at the Y

    2 x 300: 100 swim/100 kick/100 swim with 30 seconds rest

    2 x 300 with fins: 100 kick/100 swim/100 kick with 30 seconds rest

    2 x 300: 100 swim/100 kick/100 swim with 30 seconds rest

    On Wednesday, took two walks of 1.25 miles. Thursday, I did absolutely nothing which seems to be typical of my summer mode these days.

    Updated July 26th, 2010 at 08:57 PM by elise526

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  14. July 20

    by , July 21st, 2010 at 01:42 PM (Elise's Fitness Fun)
    Hit the pool around 7 this morning and got in a 2,000 SCY workout:

    200 swim, 200 kick, 200 free pull

    400 kick with fins alternating 100 free kick/100 back kick

    3 x 200 back with paddles on 3:00

    3 x 100 dolphin kick (no fins) on 1:45

    100 easy

    Later in the day, hit the swimming hole and did 400 easy yards and then a fly pyramid

    25 fly
    50 fly
    100 fly
    50 fly
    25 fly

    100 easy

    Total: 750 yards

    Note that all distances are approximated based on my normal stroke count.
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  15. July 18 & 19

    by , July 19th, 2010 at 10:42 PM (Elise's Fitness Fun)
    Hit the Y weight room late in the afternoon and did a 2 mile run: 2 minutes easy, 1 minute hard. Followed up the run with a quick dryland workout as follows:

    2 sets of 10 push-ups with Bosu ball

    2 sets of 100 bicycles

    2 sets of 15 back extensions

    2 sets of 10 x 10 hammer curls

    Early in the evening, did a 16 mile bike ride. Did a few 45 second surges on the flats getting it up to between 27 and 30 mph.

    Today did a 3 mile easy run on the road in the later afternoon.
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  16. July 14 -16

    by , July 16th, 2010 at 06:35 PM (Elise's Fitness Fun)
    Did a 3 mile walk/jog on Wednesday through the cotton fields. On Thursday, did a 2000 yard swim as follows:

    4 x 500 on 7:30: Odds are free and evens are kick with fins. On evens, kick is as follows: alternate 100 back kick, 100 free kick with board.

    On Friday, did a 2 mile run alterating 2 minutes easy, 1 minute hard.
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  17. Tuesday, July 13, 2010

    by , July 13th, 2010 at 10:43 PM (Elise's Fitness Fun)
    Did an easy swim today down at the Y late this morning. I discovered that during this month, there is lap swim at 10 a.m. Perfect for me since I prefer this time to 5:30 in the morning.

    Warm-up: Reverse 400 I.M.

    8 x 50 kick on 1:00 - 1-3 breast kick, 4 dolphin kick, 5-7 breast kick, 8 dolphin kick

    8 x 50 pull with paddles and buoy on :55

    6 x 100 free kick with fins on 1:30

    8 x 25 free on :30

    4 x 25 fly with fins on :45

    100 easy

    2200 SCY

    In the evening, went for an easy 8.1 mile bike ride.

    Updated July 14th, 2010 at 12:43 AM by elise526

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  18. Lazy summer

    by , July 12th, 2010 at 10:38 PM (Elise's Fitness Fun)
    Well, I've fallen into the habit of enjoying the lazy days of summer. On Sunday, I took a walk/jog of two miles around the cotton field. Headed to my swimming hole and did some easy sculling on my back. Headed back to the house and went on a four mile bike ride with my neighbor. When I came back from the ride, I practiced my batting. Who knows? I may even join a softball team!

    Having the best time ever enjoying the lazy, hazy, crazy days of summer.
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  19. Saturday, July 10

    by , July 11th, 2010 at 05:10 PM (Elise's Fitness Fun)
    Got out at a decent time this morning and did a 22 mile ride. Moderate pace of about 18 mph.

    On Friday, hit the weightroom and did a quick dryland workout:

    3 sets of 15 push-ups with Bosu ball
    1 set of 25 push-ups
    3 sets of 10 assited pull-ups (60 pounds of assist)
    3 sets of 20 leg raises/knee raises
    2 sets of 25 back extensions
    2 sets of hammers curls: 15 x 15

    Updated July 12th, 2010 at 10:42 PM by elise526

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  20. Double swims

    by , July 9th, 2010 at 12:14 AM (Elise's Fitness Fun)
    Headed to the Y this morning and did a basic feel for the water workout:

    Reverse 400 I.M. (one arm on fly)
    600 kick with fins (200 fly kick on back, 200 back kick, 200 free kick)
    Repeat

    2000 SCY

    This afternoon, did some sprints with fins in open water. Friends were with me. I've discovered a place to swim that is free of boats and is 75 to 80 yards across. Hopefully, I'll be able to access this spot a year from now when I'm preparing for LC Nationals. The closest LC pool is two hours from here. My newly discovered spot is within walking distance.

    Anyway, I warmed up for 15 minutes and then did 2 widths all-out with fins. The water was actually hot, probably too hot to be sprinting in, so I limited it to two. Did a slight cool-down afterwards.

    Estimated yardage 800 yards.
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