The weather forecast is for 2-3 feet of snow between now and tomorrow night! I can't really remember a storm of that magnitude ... perhaps one about 12 -14 years ago. I slept in this morning and headed to the pool around 11:00. And not a minute too late. I was just finishing my workout when they closed the pool. After the thrashing of the legs the last week or so (10,000+ yards in 8 days), I had a recovery/drill type workout planned. I actually felt pretty refreshed afterward, and was glad I didn't attempt any heavy duty aerobic work. I kinda doubt I'll be able to swim this weekend with the predicted weather. Swim/SCY/Solo: Warm up: 600 various Drill Set #1: 2 x 150 fly drills (50 caterpillar, 50 chest press, 50 single arm) 4 x 100 single arm fly @ 1:45 10 x 50 @ 1:00 odds = Geek's human paddle drill using an underwater freestyle recovery -- I liked this drill, good for correcting my tendency to overreach with my left arm among other things. evens = PLD breast 50 EZ Speed Set: 8 x (25 AFAP free w/fins + 50 EZ) Definitely felt a bit slower than usual on these, but glad I did them. 100 EZ Drill Set #2: 10 x 50 @ 1:10 odds = evil pull w/pull buoy odds = evil kick 5 x 1:00 minute vertical kicking, continuous dolphin-evil-dolphin-evil-dolphin 100 EZ Pool Closed! Total: 3250 + VK P90X Yoga: My kids are all playing in the snow or otherwise busy, so I'm going to plug in my P90X 90 minute yoga DVD. This video is power-ashtanga type yoga. I think I've been feeling more supple and less sore since I increased the yoga. Or, I guess it could be the lack of heavy weights. I don't think I recall Tony Horton being lycra clad in this DVD, so it probably wouldn't offend Stud. I can foresee the possibility that I may become somewhat addicted to yoga. It'll be interesting to compare my SCY times with heavy lifting (last season) with my SCY times with yoga/plyos/light weights (this season). I don't seem to be swimming any slower in practice. But I suppose it could make a difference in my 50 speed. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Glad I got in a recovery workout before the big dump. It was just what I needed. Ran across an interesting article in the NYT on ideal weight for athletes: http://www.nytimes.com/2010/02/04/fa...d=1&ref=health On the gluten front, it seems to have made a huge difference to cut out gluten. My symptoms have abated substantially and I don't have that horrible bloated feeling anymore. It feels and looks like I've lost 5 pounds. Probably not, but it's still nice. I just made myself a very tasty brown rice quesadilla with lactose free cheese, mushrooms, and tomatoes. Nummy!
Updated February 5th, 2010 at 10:48 PM by The Fortress
Fri Feb 5th 2010 Subscribe to this Blog TODAYS SWIM PRACTICE scy, main pool Whitney coached 5:30 - 6:30 swam with Tyler, Todd, Marcio, & Doug beside Max, Mark, Nate, & a triathlete dove in at 5:35 wore B70 full 500 400 300 200 100 100 FR FAST went 54 10 x 100 FR FAST on 2:00 hold 7 sec, from a dive went 56's & 7's 100 FR FAST went 51 50 easy 2010 MEETS: March 4 - 6, 2010 Austin, TX UT Swim Center Austin Grand Prix Count Down April 9 -11 The Woodlands, TX 2010 South Central Zone Short Course Championships Countdown May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center 2010 USMS Short Course National Championships Order of Events COUNTDOWN
Another good class last night. Despite late-week fatigue, I managed to hit 2200, a fun mix of strokes, drills, and kicking. Worked more on freestyle open turns and have managed to eliminate (more or less) the pesky grab/ yank/ pop up habit. The turns already feel more smooth and powerful. Bless those Go Swim videos for the nifty pointers! Was very surprised to see the yardage total, because I felt like a slow-moving boxcar last night. I've been having some problems with sore leg muscles lately--it might be my winter shoes, which are getting very worn out. I've been doing a lot of stretching, but I can still barely kick. This, coupled with general exhaustion (I might be fighting off a virus), is really taking its toll on my swimming. At these times, just getting in the water is a triumph. We also did a fun breaststroke drill with a tennis ball tucked beneath the chin to keep the head position steady and the eyes focused down. I could only manage a couple of strokes before the ball went flying, but it was still a very instructive drill. Of course, I like to joke it's because of my tiny chin, not my bad form, that I couldn't keep the tennis ball in place. Coach is running a butterfly clinic in a couple of weeks. Woo-hoo--I'm always on the lookout for another stroke to do badly. Happy weekend!
Blogging from my iPhone as I stand in line for an hour waiting to get into the HS Regional meet ... This morning, I met Speedo at OakMarr for our Thursday swim. Fortunately, he checked the website and saw the pool closed at noon, so we met at 10:30. We did the same kick set we did last Thursday. I was worried my legs would still be gassed from my marathon kick session yesterday, but I actually went faster than last week. Pete was somewhat surprised at my kick endurance (and honestly I was too), but I think all those shooters and kick mountains have paid off. It went thusly: SCY @ OakMarr w/Speedo: Warm up: 800 various Kick Set 1: 6 x 200 @ 3:30 1-2 cruise flutter kick w/board to get legs warmed up; I did 150s.) 3-6 = backstroke kick, no fins Went 2:56, 2:53, 2:56 (nose clip problems), 2:51 I had a good last 25 on the last 200. These were hard! To compare, last week, I went 2:59, 2:56, 2:56, 2:53. I'm hoping these have been some practice for next weekend's 200 back. 100 EZ Kick Set 2: 6 x 100 kick w/fins @ 1:20 odds = flutter kick w/board evens = backstroke kick Went: 1:00, 1:03, 1:03, 1:02, 1:03, 1:01. Really got out after it on the first one. . Maybe a little too much ... Got a cramp on the second one and then just went as fast as I could. Legs were really burning. As I recall, last time I went 1:03-1:05. I'll have to check later. (Edit: Yes, my recollection was accurate.) 100 EZ Kick Set 3: 10 x 1:00 vertical kick odds = dolphin evens = breast 100 EZ 10 minutes hot tub Total: 2800 + VK Commentary: My wrist felt better today. That's a good thing after days of intense kicking and leg work! I' done over 10,000 yards in 8 days. No other time for working out today. We'll see what tomorrow holds. I've heard that school for tomorrow is already cancelled. My investment in DVDs is really paying off this snowy winter.
Updated February 4th, 2010 at 08:49 PM by The Fortress
Thu Feb 4th 2010 Subscribe to this Blog WEIGHTS TODAYS SWIM PRACTICE scy, main pool Whitney coached 6:30 - 8:00 swam with Michael Lovato & Jon, beside Tyler, Marcio, Paul, Max, & Mark Warm Up 800 done 175 fr with 3 SDKs off each wall, 25 under water Main Set continuous on :35 / 50 base 50, 100, 150, 200, 200, 150, 100, 50 made it 1000 done 2 rounds of 300 k 150 fists closed 50 fast put on my pulling equipment (leg skin) continuous on :35 / 50 base 50, 100, 150, 200, 200, 150, 100, 50 made it 1000 done 4 rounds of 25 fast, 25 easy, 50 fast 50 easy, 100 IM 8 x 25 on 50 SDK no breath 25 SDK fast whitney timed went 10.7 2010 MEETS: March 4 - 6, 2010 Austin Grand Prix Austin, TX Count Down April 9 -11 2010 South Central Zone Short Course Championships The Woodlands, TX Countdown May 20 - 23, 2010 2010 USMS Short Course National Championships Georgia Tech Aquatic Center Atlanta, GA Order of Events COUNTDOWN
Schools were closed due to our "blizzard." Yet I still got in a good day of working out. Drylands: 6 rounds of: 1 x 100 jump rope hops 3 position arms extensions Power Yoga: I did power yoga with the Bryan Kest power yoga DVD, advanced level. Here's some info on Bryan Kest: [ame="http://www.youtube.com/watch?v=hc1yU1JFPNI"]YouTube- Bryan Kest's Power Yoga[/ame] [ame="http://www.youtube.com/watch?v=J8FS9X0ab0g"]YouTube- Kashi Ashram: Bryan Kest Power Yoga class, 4 of 4[/ame] (kinda funny) http://www.poweryoga.com/aboutyoga/aboutbryan.php I'm struggling with one advanced pose. You start with the revolved side angle pose with hands in prayer position like this: http://www.atmananda.com/blog/?p=227. Then you wrap your left arm under your leg and your right arm around over your back and join hands. I'm almost there; I guess I need a flexier spine. I'm also working on a full camel pose in bikram -- http://www.flickr.com/photos/40576779@N02/3908316405/. I can do a regular camel easily enough, but I'd like to get all the way down. Jazzy has a theory that I only like workouts that "hurt" and hence that's why I dislike vinyasa. But I don't find that bikram and power yoga "hurt;" they're just more challenging. Swim/SCY/Solo: Warm up: 600 various 200 fly drills Kick Set #1: 10 x 25 back shooters w/MF @ :30 5 x 1:00 vertical kicking (dolphin, evil, dolphin, evil, dolphin) 10 x 25 twirling shooters w/MF @ :30 5 x 1:00 vertical kicking (same as above) 10 x 25 belly shooters w/MF @ :30 5 x 1:00 vertical kicking (same as above) Kick Sets #2: CS Kick Mountain, done all dolphin kick w/board & MF 1 x 50 @ :45 1 x 100 @ 1:30 1 x 150 @ 2:15 1 x 200 @ 2:45 1 x 300 @ 4:15 1 x 200 @ 2:45 1 x 150 @ 2:15 1 x 100 @ 1:30 1 x 50 @ :45 I cut my previous intervals down by 15 seconds on the 200s and 300. 100 EZ Stroke Set: 10 x 50 PLD evil w/MF @ 1:00 100 EZ 10 x (25 easy speed fly + 25 EZ) @ 1:00 100 EZ Total: 4150 + 15 min. VK ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: I felt pretty good today, though I'm quite sure my legs will be tired tonight. Well, they already are. Hoping to swim with Speedo tomorrow. My eyes are better; my wrist was sore after yesterday's drylands, so I didn't do anything to strain it today.
Updated February 3rd, 2010 at 08:56 PM by The Fortress
Went swimming on my lunch break today; did 800 yards in 45 minutes. Spent most of this workout focusing on freestyle open turns, using the Go Swim videos on You Tube. This is a great series of steps building toward a faster, more efficient open turn. Since time is so limited on my lunch break workouts, it seems to make more sense to focus on a particular skill, rather than just trying to slog through more yards.
Wed Feb 3rd 2010 TODAYS SWIM PRACTICE scy, main pool Whitney coached 5:30 - 7:00 swam with Marcio, Max Nate, Mike V, tyler & Kelly Williamson Warm Up 400 100 300 100 200 k went 2:37 100 Main Set 3 x 300 on 4:00 done 100 mod 100 fast 100 mod 3 x 50 fl desc on 1:00 3 x 200 on 3:00 done 50 mod 100 fast 50 mod 3 x 50 bk desc on 1:00 3 x 100 on 1:30 done 25 mod 50 fast 25 mod 3 x 50 br moved to diving well did 25, 50, 75, 100, 125, 150, 175, 200 k on 25 per 25 base 200 IM 175 150 100 2010 MEETS: March 4 - 6, 2010 Austin Grand Prix Austin, TX Count Down April 9 -11 2010 South Central Zone Short Course Championships The Woodlands, TX Countdown May 20 - 23, 2010 2010 USMS Short Course National Championships Georgia Tech Aquatic Center Atlanta, GA Order of Events COUNTDOWN
Drylands: I started off with some med ball slamming in the racquetball court, trying not to use my right hand much. Someone must have complained b/c I was kicked out after 5 minutes. But I was told I could do slams in the Personal Trainer room, which I did. And I discovered that's where they hide all the good toys -- jump ropes, power wheels, ladders, etc. So I just worked out in there the whole time. med ball slams (twisting, forward, starter-type, overhead, single arms etc.) ladder hops, forward & lateral* bicycles, 2 x 100 dead bugs on bosu, 2 x 25 kettleball snatch, 20 x 2 x 25 power wheel roll outs, 2 x 25 goblet squats, 60 x 2 x 15 back extensions, 20 x 4 x 15 box jumps, 1 x 10 (these felt slightly dangerous with glasses on, so I desisted) rock star jumps, 2 x 10 jump knee tucks, 2 x 10 P90X steam engines w/hand weights, 2 x 50 * I don't think these are particularly useful for swimming or fitness training. 10 rounds of: 1 x 100 jump rope hops 1 x RC exercise (tricep kick backs, external & internal rotators, prone scapular scrunches, ball on wall, 3 position arm extensions) Kick/SCM/Solo: I didn't have time to journey to the rec center, so "swam" in the hot gym pool. It was super hot today -- ugh! Just did a quick kick workout with a board and my prescription goggles to avoid contaminating the eyes with chlorine. Warm up: 200 flutter kick w/board 200 evil kick w/board Main Set: 20 x 50 kick w/board @ 1:10, done as 25 AFAP + 25 EZ odds = flutter evens = dolphin I thought I might be too tired for these right after drylands, but I felt pretty speedy on the fast kick portions 50 EZ kick 5 minutes hot tub; 5 minutes steam Total: 1450 meters kick ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Glad I got two good sessions in today b/c we're supposed to get another 4-6 inches of snow tonight. I have no use whatsoever for snow. Inevitably, school will be cancelled or delayed. If it is, I will likely do a couple workout DVDs at home. Or hopefully, the rec center will still be open. Speaking of DVDs, my brother (who has been doing P90X for awhile) is now switching to the Insanity program. http://www.extremefitnessresults.com/insanity.html. It does look pretty insane, and with a fair amount of core work involved. My wrist is somewhat sore after the drylands. I tried to focus on pylos, but the roll outs might have been a bit much. I was also happy to recently discover that I actually can eat some cheeses. http://answers.google.com/answers/th...id/172205.html News Flash: Jazzy went to hot yoga AGAIN and even liked it.
Updated February 2nd, 2010 at 08:51 PM by The Fortress
Tue Feb 2nd 2010 WEIGHTS TODAYS SWIM PRACTICE scy, main pool Whitney coached 6:30 - 8:00 swam with Marcio & Max Beside Nate, Erin, Sharon, Ritchie, mike lovato, Mike V, & tyler Warm Up 3 x 300 done 50 fr 25 stroke Main Set 10 x 100 on 1:20 done 75 fr 25 best/bk 800 done 100 k 50 fr 50 rest 10 x 100 on 1:30 done 75 fr 25 worst/br 800 done 50 fr 50 rest 50 k 50 scull 10 x 50 odds 2 breaths evens strong 50 easy 2010 MEETS: March 4 - 6, 2010 Austin Grand Prix Austin, TX Count Down April 9 -11 2010 South Central Zone Short Course Championships The Woodlands, TX Countdown May 20 - 23, 2010 2010 USMS Short Course National Championships Georgia Tech Aquatic Center Atlanta, GA Order of Events COUNTDOWN
Mon Feb 1st 2010 got in and splashed around yesterday, planned on lifting weights, but went to bed past 2:00 am on Sat night so I skipped them to rest up TODAYS SWIM PRACTICE scy, diving well, (bit warm) Whitney coached 5:30 - 6:45 swam with mike lovato & Max beside tyler, todd, mike V, erin, nate, & doug dove in 5:35ish Warm Up assigned 1000 did 600 ish Main Set 4 x 25 fl on 30 12.5 fast 12.5 easy 4 x 50 on 35 right into 3 x 100 on 1:10 right into 2 x 200 on 2:20 Made it 100 easy 4 x 25 bk on 30 12.5 fast 12.5 easy assigned: 500 fr pull, rest 30 sec, 500 fr pull faster did: changed into B70 legs (my pulling equipment) did 450 fr easy to mod, rested 45 sec, then swam a strong 500 fr WENT 5:09, which kinda surprised me, but it was way easier than swimming pretty hard for an hour 4 x 25 br on 30 12.5 fast 12.5 easy 2 rounds of (5 x 100, 4 on 1:15 done 50 k 50 fr, 1 easy) 4 x 25 fr on 30 12.5 fast 12.5 easy 50 easy 2010 MEETS: March 4 - 6, 2010 Austin Grand Prix Austin, TX Count Down April 9 -11 2010 South Central Zone Short Course Championships The Woodlands, TX Countdown May 20 - 23, 2010 2010 USMS Short Course National Championships Georgia Tech Aquatic Center Atlanta, GA Order of Events COUNTDOWN
Saturday Jan 30th 2010 TODAYS SWIM PRACTICE scy, main pool (with blocks) Whitney coached 5:30 - 7:00 had my own lane swam beside tyler & brandon Wore B70 full HOUR SWIM Went 5270 100 yards less than last year went out too hard didn't warm up tyler got 300 on me i was ahead of brandon for a while but couldn't hold my pace, wonder how I would have done in just a leg skin 0050 00:28.9 0100 01:01.6 0200 02:07.9 0500 05:31.6 1000 11:12.3 5:39.7 1500 16:53.8 5:41.5 1650 18:34.5 2000 22:30.5 5:36.7 11:18.2 2500 28:10.2 5:39.7 3000 33:57.7 5:47.5 11:27.20 3300 37:27.8 18:53.3 3500 39:47.0 5:49.3 4000 45:40.8 5:53.8 11:43.1 4500 51:24.2 5:43.4 4950 56:31.9 19:04.1 5000 57:06.0 5:41.8 11:25.2 5200 59:17.4
Updated February 1st, 2010 at 04:47 PM by ande
Bikram Yoga, 90 minutes: I hate to make poor Geekity's weekend worse, but it's time for him to PAY UP on his wager. Today, Jazz and I ventured to the Reston/Lameton bikram yoga studio for 90 minutes of exercise. Geek had stated that Jazz could not/would not do 90 minutes of any form of exercising (much less hot yoga). Since he did, and did it very well, Geek will now be forced to ... drum roll ... swim a naked 200 fly. Jazzy did much better than I did my first time in this class. He didn't attempt to run from the room after an hour due to heat overexposure. In fact, he said the heat wasn't unduly bothersome. This studio, I will say, is less hot than the Falls Church studio. Probably more like 105 degrees than 110. Hopefully, Jazz will post his thoughts later today. It's hard to love hot yoga the first time, as it's so difficult. (In fact, FlyQueen absolutely hated it.) We discussed briefly whether the balancing series would be beneficial for swimming. I thought it would be as balance and core strength seem important for swimming. Jazz wasn't sure. He thought swimmers should naturally be good at the balance postures, and felt he wasn't that good. However, he did vastly better than most people I've seen attempting them for the first time. There were plenty of chicks in yogakinis and a lack of dirty hippies as well. See photo below of Jazz sweating with a rack of yogakinis in the background. Too bad that Speedo didn't join us and get a lavander scented towel. Later today, my children were all hanging with their friends and Mr. Fort was working, so I headed to the pool and did the following: Swim/SCY/Solo: Warm up: 700 various Hypoxic Kick Set: 40 x 25 dolphin kick w/MF @ :30, continuous 1-10 = left side 11-20 = twirling 21-30 = right side 31-40 = back Tried to work both sides of the kick. 50 EZ Main Set: 4 x (100 easy speed fly w/fins + 50 EZ) @ 3:00 (7 SDKs off each wall, worked on holding top half of body still, went 1:03ish) 100 EZ 2 x (2 x 50 dolphin kick w/board @ 90% @ 1:00 + 50 EZ) 100 EZ 4 x (25 fast free + 25 EZ) 100 EZ Drills: 6 minutes of vertical kicking odds = breast kick evens = dolphin 4 x 50 breast pull w/pull buoy 50 EZ Total: 3400 +VK ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: My legs felt strong on the hypoxic set. But after that, and likely as a result of yoga too, they were pretty shot the rest of the workout. Looking back at my week, I did yoga 5x (WTH?!), swimming 4x (approx. 15,000), drylands 3x and a quick spin. I haven't had a day off since Jan. 16 when I tooled around Northwestern and Chicago. I'm going to try to train hard the next week and then have a recovery type week before my meet in Richmond on Feb. 13-14. My speed felt off on the 25s today. I think I'm going to have a 10 x 25 AFAP day this week. Now it's off to dinner with friends. I'll be sleeping in tomorrow as there still is no school (end of semester).
Updated January 31st, 2010 at 05:35 PM by The Fortress
Swam a nice 2600 on my own today, bringing my January total to 18.76 miles. Wow! It's amazing the perspective you get when you keep track of everything with a FLOG. Even the flip turns worked better today. I also worked on some open turns, did a lot of kicking, and worked on the timing of my breaststroke. It's not too bad, considering I have twenty years' worth of bad habits to correct. Total workout came to about two hours, though 15-20 minutes of that was flip turn drills. The freestyle turn is pretty good... the backstroke turn, not so much. I did realize that if I want to work on any specific skill, I need to make that a priority at the start of the workout and not wait until my legs are dead from kicking. LOL!
Power Yoga: Today, I tried Bryan Kest's power yoga DVD. http://www.poweryoga.com/ http://www.yelp.com/biz/bryan-kests-...a-santa-monica [ame="http://www.amazon.com/Bryan-Kest-Power-Complete-Collection/dp/B0001WTWYC"]Amazon.com: Bryan Kest Power Yoga Complete Collection: Bryan Kest: Movies & TV[/ame] I really liked this DVD. One hour of strength, balance and flexibility postures. There was the standard vinyasa poses, but not repeated umpteen 1000 x in a row. I did the advanced routine. I couldn't quite do a couple of the full twisting poses, but could do most everything else. Although holding a backbend for a minute maintaining "equanimty" is somewhat difficult. Swim/SCY/ Solo: Today, I modified one of Geek's workouts for my main set. I didn't do as many rounds as his team did, and I had more generous rest intervals. Warm up: 600 various 200 fly drills Drill Sets: 10 x 25 twirling shooters w/fins (2 dolphin kicks on belly, 2 on right side, 2 on left side, and 2 on back, etc.) (Pete, you should do this one!) 4 minutes of vertical kicking: alternate 1 min. of evil kick and 1 minute of dolphin kick 5 x 50 PLD breast w/fins @ 1:00 Try to streamline to the 15 meter mark 50 EZ Speed Sets: 4 rounds of: 4 x 25 fast kick, no fins @ 1:00 50 breast pull w/pull buoy Round 1 = flutter kick w/board, went 16s. Round 2 = shooter on back, went 14.5-15.5s Round 3 = shooter on belly, went 14.5-15.5s Round 4 = dive from side and power dolphin kick to 15 meter mark and cruise in On round 4, I took 13, 12.5, 12, and 12 kicks to get to the 15 meter mark. I was rushing the kick on the first two. I think this means I should probably take 10 kicks from a block start in a tech suit. I was surprised that round 3 was as fast as round 2. Usually, I'm slower on my belly, but I have been trying to work on this by doing more dolphin kick w & w/o a board. Times are all approximate though, as I have trouble seeing the pace clocks. 1 round w/fins of: 1 x 50 fast (did fly, went 24.5) 1 x 100 6 kick switch backstroke drill 2 x 50 fast @ 1:30 (did back, went 24.5s) 1 x 100 6 switch backstroke drill 3 x (50 fast + 50 EZ) @ 2:30 (did flutter kick w/board, went 25s) 1 x 100 EZ Geek did 3 rounds of this in his workout. I did it more as a lactate set. Total: 2700 + VK ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: I really liked this workout, and may try it again with the 3 rounds on an aerobic day. The legs didn't feel too bad after yesterday's kick session with Speedo, though last night I was super tired. A good night's sleep helped with the recovery. On the gluten/dairy front, I seem to be having more success eliminating gluten. I did a "test" by eating some wheat thins the other day, and broke out in a rash and got wheezy. So I think it's pretty conclusive, and consistent with the blood test I had. I have been feeling better with an abatement of symptoms, though I understand it takes many months to get the gluten out of your system completely. I'm off to watch my sick kid swim in the high school District championships tonight. They were thinking of having just timed finals tonight, but it looks like the worst of the storm may miss us and hit further south in Geek's area. So I'll probably be back at it tomorrow night. I may take tomorrow off except for some stretching. I haven't had a day off in awhile.
Fast Friday Jan 29th 2010 TODAYS SWIM PRACTICE scy, main pool (with blocks) & diving well Whitney coached 5:30 - 7:00 swam with tyler, todd, marcio, nate, larry, ned & amy dove in at 5:35ish wore B70 full Warm Up 800 easy missed 400 Main Set 1) 100 FR VERY FAST off the blocks in the main pool went 50 400 swim down the diving well rest about 3:00 2) 100 FR VERY FAST off the blocks in the main pool went 50 400 swim down the diving well rest about 3:00 3) 100 FR VERY FAST off the blocks in the main pool went 49 400 swim down the diving well rest about 3:00 4) 100 FR VERY FAST off the blocks in the main pool went 49 400 swim down the diving well rest about 3:00 5) 100 FR VERY FAST off the blocks in the main pool went 48.9 400 swim down the diving well rest about 3:00 50 SDK went 24 rest 3 minutes 50 SDK went 24.4 50 easy found a killer hotel deal for 2010 SCY Nats go to Hot Wire . com Put in Atlanta, GA & the dates you need at the meet Select the 3 star Buckhead Hotel for around $45 a night, Recommended in 95% of customer reviews, put in 2 adults 2 kids if you want a room with 2 beds, it's a great brand, 5 miles from the pool, non smoking and complimentary breakfast Bet it will sell out soon, see you there! You're welcome! 2010 MEETS: March 4 - 6, 2010 Austin Grand Prix Austin, TX Count Down April 9 -11 2010 South Central Zone Short Course Championships The Woodlands, TX Countdown May 20 - 23, 2010 2010 USMS Short Course National Championships Georgia Tech Aquatic Center Atlanta, GA Order of Events COUNTDOWN The Grammy Pre Telecast show that begins Sunday at 1:00 pm pacific time. I haven’t seen the list, but here’s info about it, if she wins one then, that would be her first Grammy. http://www.grammy.com/news/52nd-gram...to-stream-live This might be the list of what’s being awarded on the TV show so the rest would be in the pre telecast http://www.grammy.com/files/pdf/grammy_ballot.pdf Complete list of Nominees http://www.grammy.com/nominees Folks can watch the pre telecast and other grammy events at: http://www.grammy.com/live GRAMMY Live is the exclusive home of around-the-clock, live video coverage of GRAMMY Weekend. Starting Friday, Jan. 29 all the way up until GRAMMY Sunday, our roaming camera crews will bring you behind the scenes, onto the red carpet and up close and personal with your favorite stars. And GRAMMY Live is the only place on Earth or in cyberspace where you can view the Pre-Telecast GRAMMY ceremonies, where hundreds of music's best and brightest are honored. So set your bookmark and prepare to park yourself in front of the computer all weekend. This is GRAMMY Live! link to the Grammy’s 2010 Nominees CD
Updated January 29th, 2010 at 06:58 PM by ande
Joined Pete for his periodic kick workout @ Oak Marr. Warm up: 800 various Main Kick sets: 6 x 200 kick @ 3:30, no fins - 1-2 flutter w/ board - 3-6 backstroke kick w/o board Warmed up on the first two at a medium pace. Then went: 2:59, 2:56, 2:56, 2:53. 150 EZ 6 x 100 kick w/fins @ 1:20 - odds flutter w/ board - evens backstroke kick w/o board Went: 1:03, 1:04, 1:05, 1:04, 1:04, 1:03 Pete said I was getting too much rest on these. Sheesh, I thought it was too little! 100 EZ 6min vertical kick: - 2min breast kick, hands above water - 2min flutter kick, " " " - 2min dolphin kick, " " " 250 EZ Total: 3100 + VK ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: I hadn't done 200 kicks in a loooong time. In fact, I can only recall doing 200s with my MF -- probably b/c they're so long and somewhat tedious. For that reason, this was a good workout to do with a training partner. And it was tough, with a slow burn on the 200s. After the 100s and VK, my legs/calves were shot. I was going to do some drill work, but started cramping. So I joined Pete in the hot tub for 10-15 minutes. Definitely need to do some stretching tonight! My arms were, as expected, a bit sore from yesterday's arm and med ball dryland workout. I'm thinking that med ball work is a quick way to get killer arms. Hoping my legs will recover to do some speed work tomorrow. And ugh! All of my kids are sick with colds and strep throat now. I hope I don't catch it!
Updated February 4th, 2010 at 02:55 PM by The Fortress
Thu Jan 28th 2010 Weights found a killer hotel deal for SCY Nats TODAYS SWIM PRACTICE scy, diving well, (really warm) Whitney coached 6:30 - 8:00 swam with mike & brandon beside tyler, amy, erin, paul, max, ned and a guest dove in on time wore B70 legs Warm Up 3 rounds of 150, 100, 50 Main Set 3 continuous rounds of 200 fr on 2:20 2 x 100 on 1:10 4 x 50 on :35 made it assigned 800 did 4 rounds of 100 k, 50 easy, 50 skip went 1:11 on 4th 100 2 continuous rounds of 200 fr on 2:10 2 x 100 on 1:05 4 x 50 on :35 didn't make it, skipped the 4th 50 in the 1st round & stopped in the 2nd round to let mike & brandon pass me, made the first 200 & the 1st 100, then started missing 20 x 25 on :30 odds fr 1 breath evens assigned: 6 strokes fast, I worked on SDK 50 easy 2010 MEETS: March 4 - 6, 2010 Austin Grand Prix Austin, TX Count Down April 9 -11 2010 South Central Zone Short Course Championships The Woodlands, TX Countdown May 20 - 23, 2010 2010 USMS Short Course National Championships Georgia Tech Aquatic Center Atlanta, GA Order of Events COUNTDOWN
Class last night went well. Two lanes were tied up with people doing the hour swim, so I was in a shallow lane with two other women. Not a huge problem, but under the circumstances, flip turns were just not possible. One, I hate flipping in shallow water (it seriously feels like the shallow side of our pool is up to my knees); two, I hate flipping when I'm worrying about colliding with other swimmers. So I focused more on stroke technique: wide arms, smooth hand entry, "catching" the water, pulling with high elbows to utilize a bigger surface area (elbow, forearm, hand). Feels a bit wonky, but definitely contributes to a more powerful stroke. I also tried to utilize body roll more, so that I'm not over-taxing the smaller muscles of my arms and shoulders. Started out okay, but this grew harder as the workout wore on. Still, I'm getting there, and I can feel the difference it makes when I get a good body roll going. Not as much time for backstroke, so I focused on a good, tight streamline and DKs off each wall, as well as clean hand exit/ entry on the strokes. Also trying to really "reach/ stretch" into each stroke. Again, this is easier at the start of the workout than at the end when muscle fatigue has set in. Still, not bad, considering Sunday's yardage monster, followed by six hours' sleep. GAAAH! I really need to get to bed earlier! Night Owl, that's me. Also, I made it a point to stretch really thoroughly right before bed, and I woke up with far fewer aches and pains this morning. Who'dve thunk? I try to tell myself to stop fretting over flip turns. With enough time and practice, I'm sure they'll improve and hopefully become second nature. I have to remind myself continually that less than six months ago, I couldn't even somersault in the water, so for me to have a semi-consistent flip turn is pretty darned good. I should also focus on other areas of swimming, as I did last night. One thing I'd like to do is make my freestyle open turns smoother. I was watching a classmate last night, who has very smooth, efficient open turns. I think mastering this skill would make me feel like I'm at least turning efficiently when (for whatever reason) the flips just aren't happening. Besides, it's nice to have several skills in the old repertoire. Dang, I really need to remember to check off a category when I post!
Tue Jan 26th 2009 Next meet is the Austin Grand Prix Lifted weights TODAYS SWIM PRACTICE scy, main pool Whitney coached 6:30 - 8:00 swam with brandon, nate, jon, & ritchie beside tyler, marcio, amy, erin, & patrickdove in on time wore B70 legs Warm Up 800 done 75 fr 25 bk Main Set 4 rounds of 025 stroke fast 050 k 075 drill 100 swim 500 fr aerobic on 6:15 went around 5:30 on #4 got out at 7:30 to make 8:00 meeting 2010 MEETS: March 4 - 6, 2010 Austin Grand Prix Austin, TX Count Down April 9 -11 2010 South Central Zone Short Course Championships The Woodlands, TX Countdown May 20 - 23, 2010 2010 USMS Short Course National Championships Georgia Tech Aquatic Center Atlanta, GA Order of Events COUNTDOWN
Recent Comments
