AM Drylands: push ups w/push up stand 3 x 15* ab roll outs w/power wheel, 3 x 15 jump rope, 2 x 75 prone scapular scrunches, 3 x 25 3 position arm extensions, 3 x 3 x 15 * The push up stand seems to make the exercise harder to me. Perhaps it's the increased range of motion. The stands are definitely easier on the wrists. P90X Ab Killer DVD (15 minutes): [ame="http://www.dailymotion.com/video/x7tcpx_p90x-ab-ripper-x-part-1_school"]Dailymotion - P90X Ab Ripper X Part 1 - a College video@@AMEPARAM@@http://www.dailymotion.com/swf/x7tcpx@@AMEPARAM@@x7tcpx[/ame] Commentary: I knew after my first few jumps with the rope that this would be a hard day. My legs were still totally dead from my brutal double on Tuesday. The word "cramp" was never far from my mind and, indeed, that is, unhappily, what ensued ... Noon Swim w/Speedo @ Oak Marr: Warm up: 750 variety 6 x 25 shooters Transition set: 10 x 50 @ 1:00 odds = swim evens = kick (I missed one of these.) 50 EZ Main Set: Speedo and I had decided to do Geek's lactate set (w/modifications) from several days ago. He was likewise weary from a hard practice yesterday. But, there really is no sense putting off lactate work, so we gamely had at it. I certainly plan to do more of it now that I've got some aerobic work under my belt. 1 x 200 w/fins @ 8:00 I swam 5 1/2 lengths and quit. I got a calf cramp the instant I pushed off to begin swimming. It didn't hurt as much when I dolphin kicked, but the minute I transitioned, it tightened even worse. It was so painful, I stopped. I'm a quitter. I was out in a :57. My stroke didn't feel very good (not like last week), so I was surprised to even go out that fast. The legs felt positively leaden. 150 EZ 1 x 100 w/fins @ whatevah I did fly. Went a :59. Very unspectacular; I've gone faster. But at least it was a cramp free swim. 150 EZ 2 x (50 AFAP w/fins @ whatevah + 100 EZ) 1st 50 = fly, went :24 2nd 50 = back. went :23.5 ish even though I slipped on the wall These were faster than I expected and certainly better efforts than my 200 and 100. Good to know I haven't lost all my speed. Speedo's underwater SDKs and streamlining have really improved! 2 x (25 AFAP w/fins + 25 EZ @ whatevah) (one free, one belly shooter) 100 EZ Evil Drill set: 5 x (3 x 50), RI = :20-25 #1 = breast kick (trying to keep knees close) #2 = PLD (pull, lunge, dolphin) breast drill #3 = Chris' breast drill where you alternate PLD with regular breaststroke each stroke. I really liked this drill and will continue to do it. 50 EZ Total: 3350 10 minutes in hottub. Commentary: That was a nice kick in the pants and welcome back to the world of lactate pain. This would be a good set to repeat. The only problem with it from a sprinter perspective is that it's very hard to recover from that first 200. It takes a toll on the subsequent 100. I guess you could reverse the order of the set as well. Definitely time to increase the race pace work! I wish someone would come stand over me an make me stretch tonight. I really need it. I have no idea why I have a lapse of motivation in this area ... ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Streamlining: Pete and I discussed streamlining some and, in particular, 2 recent USMS tips. One is Chris Colburn's "hanging streamline drill" discussed here: https://www.usms.org/articles/articledisplay.php?a=238. Another is a tech tip drill Pete read about where you simply practice streamlining by pushing off and seeing how far you go. Keep repeating and hopefully see improvement. I'll definitely try these drills. F Gluten! I think I might have made it through my first gluten free day without accidentally glutening myself. Have been doing some reading. It also seems that muscle cramping and abdominal cramps can also be symptoms of gluten intolerance. http://www.celiac.com/articles/1106/...oms/Page1.html. In addition to my usual calf cramps, I've had some wicked abdominal cramps. Perhaps this will improve if I can successfully alter my diet.
Updated January 7th, 2010 at 06:37 PM by The Fortress
Thursday Jan 7th 2010 Weighed 223 after practice You gonna watch the GAME tonight? Today at 3:00 UT men & women swim auburn Got this message from Whitney Yesterday Thursday night practice has been cancelled so all can watch the awesome UT football game that starts at 7 pm. However, there WILL BE a noon workout offered instead. I apologize for any inconvenience this may have and for the late notice but go cheer on those HORNS! I had my first and I think quite graceful fall into the water this morning at practice. I have been coaching since 1996 and I have never fallen into the water until today. I hope it was a good laugh for all. I have chuckled over it numerous times today. I'm in Nashville Sat Jan 9th - Wed Jan 13th Made arrangements to train with NAC Austin got hit with a cold snap, was 50 this morning, it hit, now it's 34 Thinking about doing a double today, incase the roads are bad tomorrow TODAYS SWIM PRACTICE scy Whiitney coached 6:30 - 8:00 swam with Brandon, Todd, Ned, & a guest beside Tyler, Max, & Amy arrived on time wore Brief warm up 200 fr 100 right side kick 150 fr 100 left side kick 100 fr 100 drill 050 fr 100 drill main set 4 rounds of challenging interval stuff 400 fr 300 fr 200 fr 100 fr 050 easy round 1) on 1:10 base skipped 50's from 400, 300 & 200 round 2) on 1:10 base round 3) on 1:10 base round 4) swam with Todd & Amy 400 on 4:20 went 4:15, 300 on 3:30, skipped a 50 from 300 (lost count) 200 on 2:10, made it 100 on 1:10 2010 MEETS: January 15 – 18, 2010 2010 ST TXLA New Years Classic Austin, TX March 4 - 6, 2010 Austin Grand Prix Austin, TX Count Down 55 Days 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
Got to pool just before 5 and lead a stretch. Then did: 5 X 200 (alt free and breast every 200 - free on 3:30 and breast with 30 seconds rest) 5 X 100 free on 1:30 10 X 50 free on 1:00. Coach wanted 10 SDKs off of wall, I managed 8 once and 7 the rest of the time. My asthmatic condition makes it difficult to hold my breath that long with not a lot of recovery between sets. 1 X 200 slow kick cool down Cold front is fixin' to blow in tomorrow early, so I covered 11 Sago Palms with sheets when I got home from work today. Right now I am worried that they will blow off despite the rocks I weighed the sheets down with. Kind of looking forward to a little cool (ok cold) weather. It kills the bugs and it is fun to wrap up in sweats. Friday practice will happen though they are predicting 19 degrees, however, I will probably stay under my warm covers Saturday morning when they are predicting 21 degrees - I don't have to work and like to stay under the covers once in a while. Happy Swimming .
Wednesday Jan 6th 2010 weighed 224 after practice I'll be in Nashville Sat Jan 9th - Wed Jan 13th Made arrangements to train with NAC TODAYS SWIM PRACTICE scy Mary coached Noon to 1:15 swam with Jon, Max, Larry & James Fike arrived on time went in with the idea to do some lactate stuff today this morning was stations, pulleys, vertical kick, fast 50 fast 100, 800 pull, 800 IM but she erased the fast 50 fast 100 from the board for the noon group wore legskins warm up 800 main set assigned 800 did 8 x 50, 12.5 fast SDK 37.5 easy 100 fr easy speed went 56 200 easy 100 fr easy speed went 54 100 k felt terrible died went 1:07 legs totally petered out 200 easy 50 flutter k went 29.7 100 easy 2010 MEETS: January 15 – 18, 2010 2010 ST TXLA New Years Classic Austin, TX 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
Wednesday Jan 6th 2010 Today I missed seeing Coach Whitney fall in the pool Took wife to airport, missed the 1st hr added count downs for 3 meets I plan to swim (below) recently did my online 2010 USMS Registration Don't have a team? Register with Longhorn Masters, TXLA Subscribe to this Blog I'll be in Nashville Sat Jan 9th - Wed Jan 13th Made arrangements to train with NAC weights at world gym TODAYS SWIM PRACTICE scy Whitney coached 6:30 to 8:00 swam beside todd, mike marcio and ned missed Nate who walked out just as I arrived arrived at 7:25 warm up missed it did around 500 when I finally arrived main set today's work out was stations one of the stations was 50 FAST for time 100 FAST for time so I put on legskins and did 50 fly 24.1 whitney timed roll 200 easy rest 5 minutes 100 fr 51.2 whitney timed roll 50 easy thinking about coming back for more might do 4 or 5 fast 100's for time 2010 MEETS: January 15 – 18, 2010 2010 ST TXLA New Years Classic Austin, TX 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: 1. Warm up: 1 x 25 broomstick twists 3 x through: 100 bicycles 100 jump ropes alternating hammers, 15 x 3 x 15, each arm 3 position arm extensions (15 reps each position) 10 minutes stretching 2. Core: reverse lunges w/straight arm twist w/15 lb DB, 2 x 15 (this was from my "crazy core" link -- http://www.ab-core-and-stomach-exerc...-workouts.html) straight leg raises in captain's chair (forgot ab slings), 2 x 25 squat swing w/25 lb plate, 2 x 15 russian twist on incline bench w/25 lb plate, 2 x 25 snatch windmill, 15 x 2 x 15 back extensions w/25 lb plate, 2 x 15 push ups, 2 x 25 internal & external rotators 3. Cross Fit WOD (Workout of the Day): "Swimming Tabata Death" 5 rounds of 5 exercises done tabata style (20 seconds @ 100% + 20 seconds rest). Rest until heart rate returns to normal between rounds. I stretched between rounds. 1. med ball slams 2. jump rope 3. crunches 4. lateral bench hops* 5. row** * I substituted these for push ups. That many fast push ups is contra-indicated for my shoulders. ** I did this on the seated rowing machine with the weight set at 60 pounds. It was like explosive lifting. The original tabata protocol involves the following: •5 minutes of warm-up •8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest •2 minutes cool-down http://www.tabataprotocol.com This would be very inadequate warm up for me. Though perhaps I should have done the WOD prior to my core work today ... Commentary: As Geek would say, this WOD was a mother scratcher. Every exercise was hard, but the lateral bench hops were the worst. My legs were burning. Jump roping is an absolutely fantastic tabata exercise. You don't have to worry about form degradation the way you have to with other exercises. For exercise #1, I was getting about 25 slams per 20 seconds. For exercise #3, I was doing 23-24 crunches per 20 seconds. For exercise #4, I was getting in 30-35 hops on the first 3 rounds and then went down to about 25. Swim/SCY/Solo: For today's PM swim, I stole one of Tall Paul's recent workouts. It was a good one too. I modified it to do main set #1 as kick instead of swim. Warm up: 600 variety TP Main Set #1: 4 x through: 1 x 200 dolphin kick w/MF & board @ 3:15 descend 1 x 100 dolphin kick on back w/MF @ 2:00 ascend 50 EZ I ended at 2:11 on the board kicks (#4 = pain) and started with :55 on the 100s (forgot Fortina). TP Main Set #2: 6 x through: 1 x 100 back w/fins @ 2:00 1 x 50 evil w/fins @ 1:00 I ended at :55 on the 100 backs (dead legs and a cramp) and started at :33 on the 50 evils. 100 EZ Mini Speed Set: 3 x (4 x 25 AFAP + 25 EZ) AFAPs = free & fast doggy paddle drill 100 EZ Total: 3350 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Nuthin to say except that I am absolutely dead and, as my daughter would say, "can't move my legs." I think I will slather them in Traumeel tonight and take some ibuprofen. Or liberally use my new Stick. http://www.performbetter.com/detail....tegoryID_E_201 Tomorrow is definitely a recovery day. Then, on Thursday, I'll do Geek's lactate set with Speedo. I miss all the sleep I was getting over the long holiday break. Quality sleep makes such a difference! P.S. I am completely pissed off that licorice, my fav treat, is not gluten free. Running Shoes Bad? http://www.nzherald.co.nz/lifestyle/...ectid=10618479
Updated January 5th, 2010 at 10:34 PM by The Fortress
Tuesday Jan 5th 2010 added count downs for 3 of the meets I plan to swim (below) recently did my online 2010 USMS Registration Don't have a team? Register with Longhorn Masters, TXLA Subscribe to this Blog I'll be in Nashville Sat jan 9th - Wed Jan 13th TODAYS SWIM PRACTICE scy Whitney coached 6:30 to 8:00 swam with brandon, a guest & paul beside nate, todd, tyler, ned, marcio, amy, larry & mike wore briefs warm up 300 fr 100 fl k r l sw 300 fr 100 bk k r l sw 300 k 100 br k r l sw main set 10 x 100 fr on 1:20 4 aerobic 1 strong rest 1:00 12 x 75 br on 1:15 3 aerobic 1 strong went 55 rest 1:00 16 x 50 bk on :50 3 aerobic 1 strong went 28's & 9's rest 1:00 assigned 28 x 25 fl on 30 3 aerobic 1 strong did: each round 3 easy 1 arm dril 1 fast with 8 or more SDKs 100 easy 2010 MEETS: January 15 – 18, 2010 2010 ST TXLA New Years Classic Austin, TX 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
Updated January 5th, 2010 at 02:17 PM by ande
Swim/SCY/Solo: Warm up: 650 variety Aerobic Set: 5 x 200 FRIMs @ 3:00 FRIMs = free IM done as free/fly+free/back+free/breast+free/free 50 EZ Drill Set: 5 x through: 100 breast PLD w/fins @ 2:00 50 breast pull w/pullbuoy I like these drills, but my L (lunge) and D (dolphin) seem awfully close together timing wise. 50 EZ Kick Sets: Chris S.'s Mini Backstroke Kick Mountain, no fins: 1 x 25 @ :30 1 x 50 @ 1:00 1 x 75 @ 1:30 1 x 100 @ 2:00 1 x 75 @ 1:30 1 x 50 @ 1:00 1 x 25 @ :30 12 SDKs per 25 -- I should have done more SDKs, but my breathing is somewhat impaired by food and xmas tree allergies. Ideally, I would have liked to do 2 rounds of this set, but I didn't have sufficient time today. I had plenty of rest, which was welcome with the hypoxic work. I might bump the intervals down by :05 next time I do this set. Speed set: 10 x 50 dolphin kick on back w/MF-Dolphina @ 1:00, strong effort Went: 25, 25, 25, 24, 24, 24, 24, 23, 23, 22.5 200 EZ Total: 3600 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Not sure if it was the crappy night's sleep on the coach last night or yesterday's somewhat intense drylands, but I was beat today and felt really crappy during warm up and the first set. Finally started to find a cruiser pace on the evil drill set. My shoulders and arms were quite sore and tired, and I didn't even think I did that much upper body work yesterday. Hmmm ... I can't decide what to do tomorrow: gym/swim or yoga/swim or gym/yoga. I was going to check out the Reston Bikram yoga place to compare it to Falls Church. I still feel like I need to get some yoga in b/c it's a ton of stretching, and I'm awful about doing it on my own at night. Meets: I'm thinking I may cruise in late to the Tropical Splash on Jan 31. Have to check my kid schedule. The 100 IM and 50 free are toward the end of the meet. I didn't swim those events at the Sprint Classic. And, I guess it's possible the tech suits may still be legal then if FINA uses a grace period and/or USMS hasn't issued a ruling yet on SCY. I would have loved to do the 100 back, but it's way too early in the am for me. (And, on the other hand, manual timing means slippery backstroke starts.) Suits: I was checking out the newest generation of suits. It's hard to believe the Speedo LZR Elite kneeskin is $375. It can't be that different than the regular Pro ... Here's the new B70: http://www.blueseventy.com/nerotx. If/when our current suits are banned, I'm going to stick with B70. Miscellaneous Questions: 1. Anyone have any tips for teaching 10 & unders flip turns? 2. Anyone have any backpack recommendations? I've had two TYR backpacks recently and they have both torn across the front near the zipper area. I've lost a pair of goggles and a shirt from falling out the top. 3. Anyone else a Lactard? Is anyone else a lactard with a lactose allergy or lactose intolerance? If so, have you tried lactate tablets and do they help the symptoms and allow you to eat some dairy? I have surveyed some friends and done some internet research and it seems to vary depending on whether you have an allergy (don't work) or an intolerance (may work, especially wrt cheese). I'm not sure whether I have an intolerance or an allergy. http://www.medicinenet.com/script/ma...ticlekey=43471 http://www.mayoclinic.com/health/food-allergy/AN01109 My symptoms are all similar and/or overlapping with my gluten problems. (Which suck -- I was tempted to rip my daughter's tasty Whole Foods burrito out of her hands today and dreamt of bagels and bread last night while I tossed and turned.) 4. I've been enjoying not doing heavy weights. But does anyone think it's good to cycle a period of mostly body weight/plyo/core (my current regimen) with a cycle of heavier weights, say from season to season? 5. Random. I saw "Up in the Air" with George Clooney Saturday night, and there was a brief scene with him swimming. He had a terrible catch with his left hand, and this reduced his hotness factor somewhat. lol
Updated January 5th, 2010 at 06:10 PM by The Fortress
5 am - 37 degrees - this was the workout: 1 X 100 free (swim, kick, pull, swim) 1 X 100 Fly (swim, kick, pull, swim) 1 X 100 Back (swim, kick, pull, swim) 1 X 100 Breast (swim, kick, pull, swim) 1 X 250 Free 5 X 50 - Assigned Free/Back alternating every 50 - did Free/Breast alternating every 50 5 X 100 - Assigned Free/Fly alternating every 100, did 100 free alternating with 50 fly (shoulders still sore from Saturday's Fly) 5 X 200 Alternating free/breast every 200 Assigned 10 X 50 alternating breast/fly, but as the time was running out, I did: 1 X 50 free 1 X 50 breast 1 X 100 free cool down Good workout for me. Water was comfortable. Took my car in for repairs after last week's accident. Now I have a red PT Cruiser, the only thing is that since my garage door opener is part of my car, no door opener this week and it is suppossed to be 18 degrees by Friday. Now I know it is already that cold elsewhere, but I have lived in South Texas for 26 years and am now a wimp when it is below 20 and now I have to get out of my car to open and close the garage. The good news is that Runner Hubby, who finally went to a swim practice with me on Saturday and complained about how stressed his breathing was and how unbearably cold the water was (nice comfortable swimming temperature water), told me last evening, that he will probably swim with me once a week now. I am flabbergasted as I have been trying to get him to swim with me for the last four years . Happy Swimming!
Monday Jan 4th 2010 swam on sunday took it easy and did it as a recovery work out recently did my online 2010 USMS Registration Don't have a team? Register with Longhorn Masters, TXLA Subscribe to this Blog I'll be in Nashville Sat jan 9th - Wed Jan 13th Weights lifted weights today at world gym maintaining strength while I increase yardage TODAYS SWIM PRACTICE scy Whitney coached 6:30 to 8:00 swam with marcio brandon and doug beside nate paul todd and tyler wore briefs warm up 2 rounds of 150 100 150 100 main set 10 x 25 on 20 rest 1:00 10 x 50 on 40 rest 1:00 10 x 75 on 1:00 rest 1:00 10 x 100 on 1:20 rest 1:00 10 x ___ on 2:40 did 7 225's did 3 175's kicked 2 of the 175's arms hurt 100 easy 2010 MEETS: January 15 – 18, 2010 2010 ST TXLA New Years Classic Austin, TX March 4 - 6, 2010 Austin Grand Prix Austin, TX April 9 -11 2010 South Central Zone Short Course Championships The Woodlands, TX May 20 - 23, 2010 2010 USMS Short Course National Championships Georgia Tech Aquatic Center Atlanta, GA Order of Events
I ventured out to the Sewickley Y again to swim with Jimi, Bill White and speedster Mark Cox. This time, I wrote the workout after engaging in some thievery. Jim decided it was "Jimcentric enough," and meekly acquiesced. Swim SCY @ Sewickley Y: Warm up: 650-700 variety Quicksilver/Speedo set: 6 x 125 @ 2:00 6 x 100 @ 1:30 6 x 75 @ 1:14 6 x 50 @ :45 6 x 25 @ :30 We took 1:00 between each round (though I'm not sure that was Quick's intent?) I was working at a pretty high aerobic level on these trying to keep up with the speedy freestylers (I did backstroke with fins.), so the mini-breaks were appreciated. The clocks didn't seem to be synchronized, so it was hard to get accurate tmes on the 75s and 125s. I believe I was going around 1:07-08 on the 100 backs and 31 or so on the 50 backs. 50 EZ The assigned set was 16 x 50 kick (cruise 3, sprint 1). But Jimi balked at the undue length of the kicking ... So we modified it to: 4 x (8 x 25), no fins rounds 1 & 3 @ :30 rounds 2 and 4 @ :35 1 minute between each round, which allowed for higher quality kicking. I did round 1 & 3 flutter kick with a board and rounds 2 & 4 backstroke kick w/11 SDKs. Jim started out like a bat out of hell, which I advised was not the way to begin. I think we went an 18 on the first one. He claims he beat me on one 25 (the last one). This is false. The next assigned set was 16 x 25 swim, cruise 3, sprint 1. But we wanted to get our coed steam in before they closed the steam room. So we took a 10 minute steam break. Then, we headed back to the pool to finish. Jimi and Bill (still in a Mexicoma) weren't thrilled with this idea, but I think Mark and I shamed them into it. 16 x 25 @ :30, 3 cruise, 1 sprint w/fins I did free. It actually didn't feel too bad after a steam. I was expecting some sluggishness. no warm down, pool closing Total: 4150 ~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: I enjoyed the Quick/Speedo sest and my backstroke still felt pretty good. There were no backstroke flags at one end, which was a bit challenging. I finally feel like I'm starting to get into halfway decent aerobic shape again after that ungodly long taper in late Nov. to mid-Dec. I may pop in a test set of sorts next week to see where I'm at. I'm heading to the gym today. I have not started on my New Years Resolutions yet. Though I'm hoping to stretch at the gym. There was an interesting article in the WSJ a couple days ago on this topic. It suggested that willpower and desire were NOT the best way to accomplish a resolution, but rather a "little bit at a time" approach was more successful in the long term. And I suck at eating gluten free. I unintentionally glutened myself at a restaurant last night. I think this is going to take some getting used to. I've attached a couple of out underwater shots. (I pulled these off facebook; they may need to be re-sized. One is the Pieta mother & child shot, naturally. The other is Bill and Jimi apparently attempting to strangle me. Jimi thinks this explains the red rash around my neck (which I myself had attributed to a gluten attack).
Updated January 3rd, 2010 at 11:34 AM by The Fortress
Swam awith two of my favorite swim buddies today, Jimby and Bill White at the Sewickley Y. We did a "Jimcentric" workout, though nothing was over 150. Swim SCY @ Sewickley Y: Warm up: 8 x 100 on 1:30 I'm not used to a structured warm up, and usually like to just amble along for awhile. I kicked about half of these. Aerobic Sets: repeat 3 x: 150 free @ 2:00 100 free @ 1:20 50 @ :40 EZ 50 regroup repeat 5 x: 100 @ 1:30 2 x 50 @ 45 On the 100s, I swam IM, back, breast, free and fly. I went a 1:05 on the last 100 fly with fins (I never swim fly w/o fins). I kicked all the 50s. Speed Set: repeat 2x, all @ 2:00 #1 = 100 medium easy speed #2 = 100 broken at 50 for 5 seconds, come in at same clock time as #1 or faster #3 = 100 broken at 50 and 75 for 5 seconds, come in at same clock time as #1 or faster #4 = 100 broken at 25, 50, and 75 for 5 seconds, come in at same clock time as #1 or faster I made all these, which are essentially descending sets. The first round I did backstroke, starting at 1:12. I finished with a broken :51 on the last one (with fins). I did the second set fly with 7 SDK per 25, except I started off with a medium paced free. I think I did a broken :57 on the last one. Had to do some single arm pulls to avoid whacking Bill (who was also doing fly) and Jimby. 100 EZ Total: 3850 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ This was a fun workout, and I was happy to swim after taking yesterday off with driving and a New Years Eve date with old friends. There was a LOT of jawing between sets. We skipped the last set to make it to the steamroom before it closed. I think we have our priorities straight. A couple of Sewickley masters showed up mid workout -- one with an underwater camera. So Jimby and I took some "mother & child" Pieta inspired underwater pictures. I wish I had remembered to bring my new underwater camera! I would've liked to stay for lunch, but the fam had plans to see all 179 minutes of Avatar. A bit like Pocahontas in space, but the forest imagery was beautiful. Another swim is planned for later today.
Went to the MOST practice at 6:00 am at UTSA. This is what we did: 250 warm-up 200 kick/one-arm fly 200 free working on 2 beat kick 8 X 25 stroke count free 9 X 100 decending free (first 3 on 1:40, second 3 on 1:35, last 3 on 1:30) 100 free (waiting for others to catch up) 10 X 25 fly on 55 Brought runner hubby for his first masters work-out. I had told him that the pool was way too warm (he hates cold water) and that some people we knew would be there, and that hardly anyone comes to Saturday practice. Today, the water was cool at first but great after we warmed-up (translation, way too cold for a runner who hates cold water). He knew two of the swimmers as well as the coach, but the other two he wanted to see did not show. There were 12 people at practice today - usually there are 6 to 7. Yeah - he thinks I am a liar . At first he said he would not come back, but the more we talk about it, I may be able to get him to swim more(I tell him the conditioning will help his running ). The workout was real good for me. The 10 25's of fly was the most full stroke fly I have ever done. I was tired and my shoulders are getting a little stiff now, but I did enjoy it. I felt that was a good way to build up my fly endurance. Tomorrow is a running day - I will probably do 6 miles, and next swim is Monday morning. Happy swimming
Friday Jan 1st 2010 recently did my online 2010 USMS Registration Don't have a team? Register with Longhorn Masters, TXLA Subscribe to this Blog I'll be in Nashville Sat jan 9th - Wed Jan 13th My 2010 Swimming Resolutions are: 1) Lose 15 or more pounds: weighed 225 on the day I wrote these 2) Improve my Flutter Kick 3) Improve my 100 FREE, went 48.8 in 2008 4) Get Stronger TODAYS SWIM PRACTICE scy Whitney coached noon to 1:15 swam with paul and doug beside jon, tyler & larry put on B70 full thinking it was going to be a fast friday work out the board said 100's pick a pace I dove in on time and did 100's on 1:15 after 16 I decided to take off the B70 full & put on B70 legs skipped 2 100's then dove in behind doug and ken we made it did 2 more 100's to make up for the ones I missed so today's work out was 16 x 100 on 1:15 2:30 break 56 x 100 on 1:15 2010 MEETS: January 15 – 18, 2010 2010 ST TXLA New Years Classic Austin, TX March 4 - 6, 2010 Austin Grand Prix Austin, TX April 9 -11 2010 South Central Zone Short Course Championships The Woodlands, TX May 20 - 23, 2010 2010 USMS Short Course National Championships Georgia Tech Aquatic Center Atlanta, GA Order of Events
Thursday Dec 31st 2009 listen to I Resolve (the New Years Resolution Song) with the one you love just before midnight tonight Thanks to everyone who follows my blog hope your 2010 is even better than 2009 LIVESWIM.net updated and Indexed the SPMA SCM Meet Like the 4 x 100 Medley, I'm in lane 4 with Todd, Tyler & Mike Erik Hochstein (ehoch) whooped me on the 3rd turn, went in ahead, came out behind Weighed 221 after practice today, trying to lose my holiday cheer got more to go recently did my online 2010 USMS Registration Don't have a team? Register with Longhorn Masters, TXLA Subscribe to this Blog BTW I'm Going to be in Nashville TN Sat jan 9th - Wed Jan 13th My 2010 Swimming Resolutions are: 1) Lose 15 or more pounds: weighed 225 on the day I wrote these 2) Improve my Flutter Kick 3) Improve my 100 FREE, went 48.8 in 2008 4) Get Stronger TODAYS SWIM PRACTICE scy Whitney coached 6:30 - 8:00 swam with mike Paul Tyler Todd Marcio Brad, jon, & Sierra main pool WORE briefs warm up 500 400 300 200 flutter kick with a board 100 main set STATIONS but I did 50's ASSIGNED: 4 rounds of 8 x 50 on 1:15 odds FAST kick or swim evens 4 strokes fast off each wall 100 easy DID round 1: flutter kick 1) flutter kick easy speed 38 2) easy 3) flutter kick went 34 4) easy 5) flutter kick went 33 6)easy 7) skip 8) flutter kick went 30 100 easy round 2 flutter kick 1) flutter kick easy speed 37 2) easy 3) flutter kick went 35 4) easy 5) flutter kick went 33 6)easy 7) skip 8) flutter kick went 30 round 3 put on leg skins fast flutter kick with a board went 29 round 4 SDK 1) went 33 2) easy 3) 30 4) easy 5) skip 6) skip 7) skip 8) 50 SDK whitney timed went 24.8 100 easy 2010 MEETS: January 15 – 18, 2010 2010 ST TXLA New Years Classic Austin, TX March 4 - 6, 2010 Austin Grand Prix Austin, TX April 9 -11 2010 South Central Zone Short Course Championships The Woodlands, TX May 20 - 23, 2010 2010 USMS Short Course National Championships Georgia Tech Aquatic Center Atlanta, GA Order of Events
Alarm went off at 4:35 after a night of deep sleeping with no waking - Nice Sleep Warmed up with 200 free. Donned fins and we all did 5 X 100 free on 2:00 20 X 50 alt free/breast on 1:00 300 cool down I had facebooked a friend on Tuesday night that if she went to practice, we were ging to Starbucks afterward. She facebooked back that she would go to Starbucks only if I did crunches with her after practice I did not see the post, but she told me about it, so I did crunches with her and the others. I know I will be cussing her out the next few days when my abs start burning Starbucks was nice and I left for work at 7:15. I got most of the way to work and was on the access road, ready to merge onto I-10. The exit from I-10 came before the entrance. For God only knows why (no cars exiting and a separate lane even if they were) the car in front of me stopped dead . I hit the breaks hard and stopped as well. The car behind be did the same and swerved, but hit me anyway . Meanwhile the jerk who stopped needlessly drove off. No one was hurt. The girl who hit me was under 21 and handled herself very well. Car will be in shop starting tomorrow and I will have a rental. If only I hadn't stopped for Starbucks (or hadn't done the crunchies ). Anything that would have put me on a different time table, so I wouldn't have been behind the Stupid, Stopping Jerk . Happy Swimming
Wednesday Dec 30th 2009 Weighed 222 after practice today, losing some of my holiday cheer got more to go recently did my online 2010 USMS Registration Don't have a team? Register with Longhorn Masters, TXLA Subscribe to this Blog Ever check your USMS people page? Mine is: http://www.usms.org/people/02P06 To see yours, copy the URL above, delete my usms ID 02P06 & replace it with yours, the last 5 characters of your USMS # My 2010 Swimming Resolutions are: 1) Lose 15 or more pounds: weighed 225 on the day I wrote them 2) Improve my Flutter Kick 3) Improve my 100 FREE, went 48.8 in 2008 4) Get Stronger WEIGHTS world gym san marcos before practice TODAYS SWIM PRACTICE scy Whitney coached 6:30 - 8:00 swam with mike amy & Marcio beside tyler, todd, ned, & paul FIRST to dive in again main pool WORE briefs warm up 8 rounds of 100 fr, 25 fl, bk, br or under water main set 50 K drop down set start at 1:05 drop by 1 sec each round 1:05 to :50 flutter with a board 49 to 36 fl k on side no board 10 x 100 on 1:30 1) fr 2) 75 fr 25 fl 3) 50 fr 25 fl 25 bk 4) 25 fr 25 fl 25 bk 25 br 5) 100 IM assigned 1000 did 10 rounds of 25 easy, REST, 25 fast with mike & tyler 2010 MEETS: January 15 – 18, 2010 2010 ST TXLA New Years Classic Austin, TX March 4 - 6, 2010 Austin Grand Prix Austin, TX April 9 -11 2010 South Central Zone Short Course Championships The Woodlands, TX May 20 - 23, 2010 2010 USMS Short Course National Championships Georgia Tech Aquatic Center Atlanta, GA Order of Events
Swam with Speedo at Oak Marr today. It was wonderful to have a workout partner again. We stole sets from Chris (double mountain) and Ande (40 x 25 kick). We liked both the sets and may repeat our thievin' ways. Jazz was going to join us, but missed out on all the "fun" because of a more interesting luncheon date. No doubt a brunette. Swim SCY @ Oak Marr: Warm up: 600 variety 3 x 100 fly drills Aquaman's Double Mountain: #1 backstroke w/fins: 1 x 50 @ :45 1 x 100 @ 1:30 1 x 150 @ 2:15 2 x 200 @ 3:00 1 x 150 @ 2:15 1 x 100 @ 1:30 1 x 50 @ :45 50 EZ I was still warming up at the beginning of the set, but the 200s and coming down the mountain felt great. My backstroke seemed smooth with easy rotation and speed. I was using fins (though I may try this mountain without fins soon; not sure I could make those intervals though). On the 200s, I went 2:21s. The last 100 was 1:04 or so. The last 50 was :28. I was breathing pretty hard (more than the stoic one), but going now where near max effort. It was beautiful easy speed. Love that! Hope it's there next time I hope in the pool. #2 stroke/IM: 1 x 25 fly @ :30 1 x 50 fly/back @ 1:00 1 x 75 fly/back/evil @ 1:30 2 x 100 IM @ 2:00 1 x 75 fly/back/evil @ 1:30 1 x 50 fly/back @ 1:00 1 x 25 fly @ :30 50 EZ Very fun little set! Pete did it all fly. This is a good set to sneak some fly in without it killing you. Ande's Endurance Kick set: (By some miracle, Pete and I both had this set on our radar.) 40 x 25 kick @ :30, no fins 1-20 = flutter w/board :30 break to sip water and don nose clip 21-40 = backstroke (9-10 SDKs) I went about 20-21 with Pete on the first 20. On the second 20, I did a couple 18s and the rest 19s or so. Hard to see the clock when I'm doing backstroke; might have been slightly faster. Pete and I both liked this set too, though to do it all flutter kick might have been a little tedious. I'm happy with the :30 second interval; :25 wouldn't have been adequate rest. 200 EZ Total: 3700 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: I mostly commented above. lol That was a solid workout, and I'm tired from it. Will be hitting the gym tomorrow am. I tried gluten free pasta tonight and it wasn't half bad. My kids didn't even protest. On the other hand, with respect to my scheme to become a redhead, they thought I would look "terrible" and "retarded" and "horrible" and should stay blonde (unless possibly I looked like Ashlee Simpson). So supportive. I am also going to try some Sugoi compression socks I got for xmas after workouts. see http://www.teamrunningfree.com/blog/...n-or-function/. I'm hoping maybe they'll help with recovery/cramping in the calves.
Updated December 29th, 2009 at 11:17 PM by The Fortress
Tuesday Dec 29th 2009 Weighed 224 after practice today, let myself gain too much during Christmas did my online 2010 USMS Registration yesterday Don't have a team? Register with Longhorn Masters, TXLA The Men's 160 - 199 Short Course Meters Relay Records updated Subscribe to this Blog Ever check your USMS people page? Mine is: http://www.usms.org/people/02P06 To see yours, copy the URL above, delete my usms ID 02P06 & replace it with yours, the last 5 characters of your USMS # My 2010 Swimming Resolutions are: 1) Lose 15 or more pounds: weighed 225 on the day I wrote them 2) Improve my Flutter Kick 3) Improve my 100 FREE, went 48.8 in 2008 4) Get Stronger TODAYS SWIM PRACTICE scy Whitney coached 6:30 - 8:00 swam with amy & Marcio beside mike, brandon, tyler, todd, & paul FIRST to dive in warmed up in main pool WORE briefs warm up 4 rounds of 100 fr, 100 stroke done 25 k, ra, la, sw main set 10 x 25 fl on 25 did 5 SDKs & 1 arm stroke drill 10 x 50 fl bk on 45 10 x 75 fl bk br on 1:10 10 x 100 IM on 1:30 assigned 10 x 150 on 2:15 with fins, 100 k hard, 50 sw easy DID 10 x 100 flutter kick strong with a board on 2:15 held 1:15 - 1:16 went 1:09 on #10 100 easy 2010 MEETS: January 15 – 18, 2010 2010 ST TXLA New Years Classic Austin, TX March 4 - 6, 2010 Austin Grand Prix Austin, TX April 9 -11 2010 South Central Zone Short Course Championships The Woodlands, TX May 20 - 23, 2010 2010 USMS Short Course National Championships Georgia Tech Aquatic Center Atlanta, GA Order of Events
Got up a 4:30 this morning without the prospect of a nap today. 4:30 is not so bad when I can nap later (or after practice). This is what we did: 1 X 100 Free – swim, kick, pull, swim 1 X 100 Breast - swim, kick, pull, swim 5 X 100 – Free evens, Breast odds 5 X 200 – Breast – pull evens, kick odds 5 X 100 – Free evens, breast odds 150 free cool down Always good to be in the pool, even if I have to work later and since hardly anyone was at work, it was not bad at all Tomorrow is dryland in the gym - considering 45 minutes on the stairmill, but I have all night to change my mind. Happy Swimming
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