Monday Dec 28th 2009 Weighed 224 after practice today, let myself gain way to much weight during Christmas 2010 USMS Registered online today don't have a team? Join 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 copy the URL, delete 02P06 and replace it with the last 5 characters of your USMS # my 2010 Swimming Resolutions are: 1) Lose 15 or more pounds: weighed 225 today 2) Improve my Flutter Kick 3) Improve my 100 FREE, went 48.8 in 2008 4) Get Stronger Weights lifted before practice TODAYS SWIM PRACTICE scy Whitney coached 6:30 - 8:00 swam with chris kemp, nate, amy brandon, tyler, doug, todd, & marcio dove in on time warmed up in main pool then moved to diving well which was too WARM, 84 degrees WORE briefs warm up 300 200 100 k 200 100 main set 10 x 100 on 1:20 50 easy 8 x 100 on 1:15 50 easy 6 x 100 on 1:10 50 easy 4 x 100 on 1:05 made it 50 easy 2 x 100 on 1:00 didn't make it went 2:04 or 5 50 easy 40 x 25 flutter kick on :25 100 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
Updated December 28th, 2009 at 04:11 PM by ande
Sunday Dec 27th 2009 Subscribe to this Blog TODAYS SWIM PRACTICE LCM Whitney coached noon - 1:30 main pool swam with larry max nate marcio and paul dove in at 12:03 WORE briefs and B70 Legs warm up 200 100 k 100 ra 100 la 100 IM drill 100 fr main set 5 x 100 desc on 2:15 went 1:07 assigned 500 did 200 5 x 100 desc on 2:00 went 1:01 on 5 assigned 500 did 300 assigned 5 x 100 desc on 1:45 did 3 x 100, swam pretty easy skipped number 4 went 58 on #5 assigned 500 did 400 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
Swim/SCY/Solo: Warm up: 700 variety Main sets: 5 x 200 kick w/MF & board @ 3:30 20 pullouts after each 200 50 EZ 8 x 100 @ 1:30 w/fins 50 backstroke kick/50 backstroke swim, 8 SDK per 25 50 EZ 5 x (5 x 50), done as: #1-5 = evil w/fins (emphasize long pullouts, hunching and hinging) @ 1:00 2 minutes vertical kicking (flutter) #6-10 = kick w/board done: EZ/fast/EZ/fast/EZ @ 1:10 2 minutes vertical kicking (dolphin) #11-15 = single arm fly @ :50 2 minutes vertical kicking (flutter) #16-20 = double shooters w/fins, 1 breath at turn @ 1:00 2 minutes vertical kicking (dolphin) #21-25 = evil w/fins @ 1:00 2 minutes vertical kicking (flutter) 100 EZ Total: 3950 + VK + pullouts ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: I walked into the Rec Center and saw a sign warning that the pool was only 78-80 degrees b/c of a mechanical problem. Imagine my delight; I thought it would be empty. No such luck; it was pretty packed, but with real swimmers. Still, I had half a lane or a whole lane for my workout. And the pool was more like 80 -- perfect! Oddly, I didn't feel that rested after a relatively easy workout on Friday and a day off on Saturday. Maybe too much Xmas excitement ... On another note, I am contemplating becoming a redhead for 2010. I've been blonde forever. A Facebook friend was warning that I might be a faded pinkhead or it could turn orangey. Anyone have any experience with this? I'm consulting my stylist who is a redhead triathlete. Sounds like it could be hard to maintain ... Xmas Gifts: I got 2 SR gifts for Xmas: an underwater camera recommended by Q and a parachute. Looking forward to using them. My mother also brought me some pure arnica from Mexico. This is a key ingredient in the Traumeel I occasionally use for muscle pain/inflammation/bruises.
Updated December 26th, 2009 at 04:02 PM by The Fortress
Alarm went off at 5:35 wakng me from so deep a sleep, that it took me a second or two to figure out what was happening. (I usually wake up and jump out of bed). Practice started at 6 am and this was the workout: 100 free warm-up 5 X 100 Fly -Kick- left arm - right arm - full fly each 25 5 X100 Breast -Kick - 50 br drill (2 kick/pull) - full breast 5 X 75 Back - Kick - drill- full back (last one was 50 full back) 5 X 100 Free pull Afterward we went to two (they are married and my running buddies) of our co-swimmers house, and they made us all breakfast. It was delicious. Had a great day yesterday. My daughter got me an 'Ugly" suit and a cap to match and I am very excited for my current suit to wear out so I can wear my Ugly! Happy Swimming
Everyone else in the family worked out this am, so I happily took the midday slot. Drylands: RC Work, 15-20 minutes: Did: internal and external rotators, prone scapular scrunches, 3 position arm extensions, seated straight arm dips, med ball on the wall and DB shrugs (I'm adding these to my RC routine) Core Work: Just did a few exercises: romanian sit ups, 2 x 15 dreya roll into jack jump, 2 x 10 hanging in & outs, 2 x 10 (pull knees up, kick feet out straight, curl knees back and down) hanging core swings, 2 x 10 (swing slightly forward using core, knees up high, swing backward using core, heels up as high as possible) back extensions w/25 lb plate, 2 x 15 straight leg hip lifts on bench, 2 x 15 10-15 minutes of stretching Swim/SCM/Solo: Warm up: 500 variety Main set: (from J. Miller) 4 x 75 free @ 1:20 1 x 25 fast, shooter on belly 4 x 75 back @ 1:30, 9 SDK per 25 2 x 25 fast, shooters on back 4 x 75 evil w/fins @ 1:30* 3 x 25 fast, dolphin kick w/snorkle 4 x 75 single arm fly drill @ 1:30 4 x 25 fast @ :30, flutter kick w/board & fins * Swimming with evil with fins and working on long pullouts is like a breath control set. I only take 3-4 breaths per length. Evil is exhausting. 50 dolphin dive Total: 2050 meters short hottub & steam MERRY CHRISTMAS EVERYONE!!!
Thursday Dec 24th 2009 Subscribe to this Blog SCM relay records updated thanks to everyone who follows my blog, I try to do things in practice that are blog worthy, so I'll have something interesting to write about yesterday I came back to the noon practice & did a double. did a fast 100 fr & some fast flutter kicking went 51 or 2 & went 1:05 & 1:03 on my 100's flutter kick swam with Larry, Paul, Kendall & Asa Lawrence, Mary's brother, he swam for UT when I did Lifted weights at world gym swam this morning at Stacy pool easy went around 500 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
Updated December 26th, 2009 at 12:50 AM by ande
Wednesday Dec 23rd 2009 Arrived late, wife wanted to talk Subscribe to this Blog RESULTS from the Nov San Antonio SCM meet are up TODAYS SWIM PRACTICE scy (pool was set up long course!) Whitney coached 6:30 - 8:00 main pool swam with Mike, ned, jon, tyler, todd, brandon, Amy & everyone on the team dove in around 6:55 WORE B70 Legs warm up missed main set 4 rounds of 5 x 100 fast on 2:00 4 x 50 fast on 1:15 one each stroke 100 easy round 1) missed the 5 x 100 used 4 x 50 to warm up round 2) swam free held 58's & 9's round 3) flutter kicked, went under 1:15 round 4) flutter kicked desc 1, 3, 5, skipped 2 & 4, went 1:06 100 FAST went 55 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
Practice at 5 am and pool was suprisingly set up for LCM. Nice change of pace. Stretched and then: 1X500 free warm up 4X200 free on 3 minutes 5X100 free cool down Christmas breakfast with the team Total of 1800 meters in 30 minutes. Today I will be attending a memorial service for a 46 year-old divorced dad of two little girls (he was going to have them for Christmas this year) killed in a motorcycle accident Friday evening. A truck pulled out in front of him. He was on a Honda Gold Wing and wearing a helmet. If you ride a motorcycle PLEASE be careful!!!! Other vehicles don't always see you and you have no protection around you if you do get in an accident. Those litle girls will always remember that their dad died the week before Christmas - waaaaay too soon.
Core Work: I did the P90X plus 20 minute ab DVD today. (Well, I didn't do the hanging parts as I don't have a pull up bar in my house; I substituted other floor work.) I prefer this DVD to ab ripper. The movements use the whole trunk (not just abs) and are more complex than the other DVD. There is also an increased emphasis on balance. I can't seem to find a list of all the exercises anywhere, and can't remember all the names. There were 3 different variations for hanging ab work that I like and will try at the gym. Two of the exercises resemble the squat swing that I'm fond of. Then I got out my power wheel and did roll outs, 4 x 25 pike ups, 2 x 15 Swim/SCY @ Mason: Drove out to Mason tonight. Not terribly crowded. We had a "12 days of Xmas Workout." Warm up: 400 swim 200 kick 4 x 25 scull 400 pull (I did 3 x 100 dolphin kick w/board @ :20 RI) 200 IM drill 2 x 25 shooters Pre set: 8 x 25 kick @ :30 odds = IM order evens = free 8 x 25 swim @ :25 odds = IM order evens = free Main set: 12 Days of ... (I don't remember most of the intervals. It was hard enough to keep count!) 12 lengths: 300 IM 11 lengths: 275 free 10 lengths: 250 kick (board, free) 9 lengths: 225 stroke (1st & last length fast) + 1 minute rest 8 lengths: 200 IM 7 lengths: 175 free 6 lengths: 150 kick (board, dolphin) 5 lengths: 125 stroke (1st & last length fast) + 1 minute rest 4 lengths: 100 IM 3 lengths: 75 free 2 lengths: 50 kick (board, dolphin) 1 length: 25 AFAP (did shooter w/fins, went 9) 150 EZ Total: 3900 Commentary: The legs were still tired after yesterday's kick fest, and I started with the calf cramps on the last 4 "days." But this was a nice aerobic workout for me. Woohoo: I was very happy and relieved that the meet director found my 50 evil split in the time records. And here it is in the event rankings: USMS Times Reported for Women SCM 50 Breast Ages 45-49 2009 Season (2009-01-01 through 2009-12-31) # Name Age Time Club Meet 1 Livingston, Leslie C 48 37.62 GMUP New England LMSC SCM Championships I have to say this gives me a huge chuckle. I've never cracked the Top Ten in evilstroke before. In fact, I'm not sure if I even did 10 lengths of evil kick in the last year ... When converted to yards, it's a 33.4 -- .7 faster than I went tapered in yards earlier this year and 1.4 faster than I swam at the Sprint Classic in October. I swam this event at NE Champs in 2007 and went 41.5. No idea what the cause of my evilstroke success is (although I know the pre-pullout dolphin kick helps me) ... I suspect it's the suit. Q thinks it's the squats. Whatever it is, I may just retire on top if/when the suits are banned. lol It's also good to know that in my gridge re-match with Stud, I out-touched him by .07 after he crushed me at the Sprint Classic in this event. Of course, he had not yet donned the magic stretched out B70 at this point ... But that was the same scenario when we squared off at the SC. I also see that the final LCM TTs were released, and my 200 back and 100 fly from the USA meets that were omitted from the prelim list were included. So all is happy in Fortland this December.
Updated December 23rd, 2009 at 04:55 PM by The Fortress
Tuesday Dec 22nd 2009 RESULTS from the Nov San Antonio SCM meet are up Christina took these photos of our team work out at garrison this summer yesterday I Sent in my entries for the : ST TXLA New Years Classic in Austin, TX January 15 – 18, 2010 Subscribe to this Blog WEIGHTS at world gym in San Marcos lat press pat pull bench press leg press TODAYS SWIM PRACTICE LCM (pool was set up long course!) Whitney coached 6:30 - 8:00 main pool swam with Mike, ned, jon, tyler, todd, brandon, Amy & everyone on the team dove in on time WORE B70 Legs warm up 250 fr 50 bk 250 fr 50 bk 300 fl k (went 1:22 on last 100 LCM Kick) 100 easy main set SNAKES pool set up with 10 lanes, swim 1 length in each lane 500 done 50 fr 50 fl drill (we gave up 2 lanes to UT women & switched to 400 SNAKES) 400 fr (started catching the slower swimmers) 400 done 50 fr 50 bk 400 fr 400 done 50 fr 50 br 400 fr FAST for time WENT 4:44 had to pass around 10 slower swimmers 400 do 2 x 200 IM press out & dive after each length 400 k there were 2 more 400's but I had an 8:20 appointment so I sat by Coach Kim Brackin for a bit watching her train 4 swimmers who were still in town 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
Updated December 22nd, 2009 at 11:26 AM by ande
Though I was feeling a bit thrashed from my fairly intense gym workout yesterday, I had planned a short rest kick set and stuck to the plan. Ouch! Swim/SCY/Solo: Warm up: 750 variety 10 x 25 twirling shooters w/MF Main sets: Kick set: 16 x 100 dolphin kick w/MF, done as: 4 x 100 @ 1:20 w/board 50 EZ 4 x 100 @ 1:15 w/board 50 EZ 4 x 1:10 @ 1:10, no board, on back (8-9 SDKs per 25) 50 EZ 4 x 100 @ 1:05, no board, on back (8-9 SDKs per 25) (made 3 -- :58, 1:02, 1:05, missed last one) 50 EZ Drill sets: 10 x 50 @ 1:00 odds = evil, long pullouts evens = single arm fly 50 EZ 10 x 50 @ 1:05 odds = slow evil kick working on keeping knees together evens = evil pull w/pull buoy 150 EZ Total: 4000 10 minutes hottub ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: This kick set was, er, hard. In the last 4, the lungs were willing, but the legs were protesting. They were pretty sore from the gym and I cramped on the very last one. I'm not used to doing sets like this (well, obviously). The trick is, I think, not to start off too fast on the first one so that you can continue to make the interval? I'm doing more dolphin kick with a board than usual b/c I'm still hoping to improve my fly kick and fly kick endurance. The SDK is very specific, I think. On the belly for fly, and on back for back ... I'm definitely slower kicking with a board then swimming underwater. So that 2nd set on the 1:15 wasn't all that easy either. I'm hoping to go to my team practice tomorrow for freestyle night. Hoping there won't be any hard kick sets. lol. Might try to squeeze in the P90X plus ab DVD beforehand, if I can find time despite my long to do list. It's still a bit of a traffic nightmare here. I had to bribe my son to take my daughter to the mall to shop b/c I couldn't stomach the traffic anymore (wholly apart from my mall avoidance syndrome). Gluten Front: I am not faring too well on trying to eliminate wheat completely from my diet. I know there is a difference between celiac disease and a gluten allergy, but the symptoms are the same. And the remedy seems the same: complete elimination of the offending substance. I was hoping that an intolerance might mean one could just cut back, but that doesn't seem so ... And, I've eaten quite a few xmas cookies ... I know the elimination and re-test is probably the best way to determine this allergy. (Though I did do another test.) I just read that you need to adjust your diet for 6 weeks to completely get the wheat/lactose out of your system. I guess I'm going to have to try this whole heartedly after Xmas. It's incredibly annoying. As I told Q, gluten-free products taste like sawdust.
Updated December 21st, 2009 at 09:58 PM by The Fortress
Monday Dec 21th 2009 Subscribe to this Blog RESULTS from the Palo Alto SCM meet are up Christina took these photos of our team work out at garrison this summer Sent in my entries for this meet today January 15 – 18, 2010 ST TXLA New Years Classic in Austin, TX TODAYS SWIM PRACTICE Whitney coached 6:30 - 8:00 main pool swam with Mike & Nate, beside doug ned, tyler, todd, Paul, brandon & Amy dove in 6:35ish warm up 800 done 2 rounds of 200 fr, 50 k, main set 10 x 100 fr on 1:25 4 aerobic 1 with as few breaths possible I did the 2 with 5 breaths, here's how I did each 25 1) breath before 1st turn, 2) breath at flags before 2nd turn 3) breath in middle & just before 3rd turn 4) breath in middle of pool 10 x 75 fr on 1:05 4 aerobic 1 fast 10 x 50 k on :40 (a tough interval) did 3 flutter with a board then did 7 FL kick on my side 10 x 25 on 40's no breath assigned 10 x 50 did: 5 x 50 done 25 fl from a dive fast with 10 SDKs, 25 easy, 50 skip, went 11's on the fast fl assigned 2 rounds of (1 min vert kick, 25 fast, 1 min vert kick, 25 fast, 200 free easy) DID: 2 rounds of rest 1:00, 25 flutter kick with a board, fast no breath, face in water, rest 1:00 25 flutter kick with a board, fast no breath, 50 easy, 50 easy went 13's & 14's on the fast kick 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
Updated December 21st, 2009 at 03:51 PM by ande
This morning - I got up at 4:30 on a day I am off of work and this was the workout: 200 free 3 X 100 free/fly/free/fly switching every other 1/2 length 4 X 100 free/back/free/back switching every other 1/2 length 3 X 100 free/breast/free/breast switching every other 1/2 length 10 X 50 free pull on 1:00 10 X 50 free/kick/free/kick switching every other 1/2 length 4 X 24 free sprint 500 free cool down with fins Yesterday we got back from a week-long cruise to the Carribean. On the drive down to Galveston, we had a tire blow-out in the fast lane. We got to the side put on the donut and after several tries, found a place open that had the tire we needed in stock (this on a Sunday morning). We got to the port 1 hour after we had planned, then entered from the wrong side of the port and waited in traffic another 1 hour. If we had gone the other way, there would have been no line. The ship was suppossed to leave at 5:30, but we did not board until 5:30 and there were 1 - 200 people behind us. By the time everyone was boarded, fog had setteled in. It stayed almost all day on Monday and the cruise line offered people to get off by 11 pm and get a full credit for this cruise and a voucher for a future cruise. We did not take it as we had a friend with us and we all decided to make lemons out of lemon-aid. Over 840 people did get off of the boat. We were able to leave on Tuesday morning, but could not make the Honduras stop. My family had been to Honduras before, so we were ok with that. I worked out on Monday, Ice Skated on Tuesday, (skipped working out on Wednesday, but always took the stairs the whole cruise, so I think that is ok). Thursday we biked and kayaked in Costa Maya. We were suppossed to snorkle on Friday in Cozumel, but the water was too rough, so we went to a beach instead. (walked around, not really a workout). Saturday I climbed halfway up the rock wall, roller-bladed, played miniture golf and ping-pong. Not my usual work-out week, but lots of fun and a great get away. Now I have to finish my Christmas shopping and get ready to host Christmas dinner.
Sunday Dec 20th 2009 Subscribe to this Blog weights after swimming lat press 10 x 40 10 x 45 8 x 50 6 x 55 lat pull 8 x 167 6 x 197 7 x 205 bench press 10 x 135 6 x 185 4 x 200 leg press 8 x 230 8 X 320 6 x 410 6 x 450 TODAYS SWIM PRACTICE Bridgette coached noon - 1:15 main pool swam with jon, larry, dave van dam, Marcio & 2 longhorn aq kids dove in 12:15 ish warm up did around 400 main set assigned 4 x 400 did 4 x (4 x 50) assigned 3 x 300 skipped assigned 2 x 200 skipped took a hot shower put on B70 legs 100 fast flutter kick for time went 1:02.1 this is close be my liftetime best 100 flutter kick with a board from college 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
Updated December 20th, 2009 at 11:24 PM by ande
Saturday Dec 19th 2009 Subscribe to this Blog TODAYS SWIM PRACTICE Whitney coached 7:30 - 9:00 diving well swam with nate, jon, & paul beside tyler, max, chris, ned, & marcio dove in on time saw we were doing a fast 100 for time after warm up so I put on my full b70 warm up 300 100 300 100 main set 100 fr fast for time went :50 100 easy 5 x 100 fr on 2:00 told us to go 4 seconds slower went 55's & 6's 100 easy 5 x 100 fr on 1:45 told us to go 6 seconds slower went 58's & 9's 100 easy 5 x 100 flutter with a board on 1:30 told us to go 8 seconds slower went 1:14 - 1:18 100 easy 5 x 100 fly kick no board on 1:15 told us to go 10 seconds slower held 1:07 - 1:09's 100 easy rested 6 minutes 100 fast whitney timed went 49 100 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
Friday Dec 18th 2009 Subscribe to this Blog Thinking about doing a double today TODAYS SWIM PRACTICE Tyler coached noon to 1:15 main pool swam with james fike, larry, ned, max dove in at 12:02 wore B70 full warm up 20 minutes choice did 50's on :45 main set ASSIGNED 4 rounds of 9 x 50 on 1:15 1) 25 fast 25 easy 2) 25 easy 25 fast 3) 50 fast (THEN 50 easy after 3 rounds of 3) Round 1 flutter kicked with a board went 30 went 28 went 28 round 2 fly went 25 25 24 round 3 SDK went 29 27 24 rested 15 min 50 SDK fast tyler timed went 23.50 50 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
Stole and modified Ande's workout from the other day. Swim/SCY/Solo: Warm up: 700 variety Main sets: 32 x 25 fly @ :10-:15 RI odds = single arm fly evens = easy speed fly w/7 SDKs 16 x 50 evil 1-8 @ 1:05 w/pull buoy, focusing on fast recovery 9-16 @ 1:00 w/MF, focusing on hunching and hinging 8 x 100 back-dolphin kick w/MF Dolphina (can hardly call it backstroke kick these days), done as: 1-3 hypoxic 100s @ 1:30, 9 SDKs per 25 extra 30 seconds rest 4 = fast @ 85-90%, went :50. 5 = easy 6-8 = hypoxic 100s @ 1:30, 9 SDKs per 25 4 x 200 dolphin kick w/MF & board @ 2:45 100 EZ Total: 4000 1800 kicking ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: I was, as anticipated, a bit sore from the gym, but not unduly so. Hammies were sore from all the squats. In terms of swimming, I plan to work on technique, hypoxic work, kicking, and general aerobic conditioning for the next couple weeks. I don't feel much like banging out a lot of AFAP or test sets at the moment. I'm alway like that after a big taper/travel meet. Think I'm still mentally and physically tired. I often wonder whether it would just be better to do nothing for the week after a big multi-day event. I suspect it would, though I'm always anxious to get back to training. And, as Patrick, has noted, you can lose strength and conditioning very quickly at my age. I watched the SCY Nats on the DVR last night. Dana Vollmer has great turns and SDKs in fly. I spent all afternoon at a class holiday party and have a high school meet tonight. Who's going to go get the milk and toilet paper before the big storm? I like swimming in the afternoon so much better than the morning ... Gluten/Lactose Update: After diligently avoiding these foods for awhile, the symptoms ebbed substantially. I didn't even feel 3 months pregnant for a change! lol However, I then ate some pizza and a couple chocolate macaroons as a "test." Ugh, immediate return of full panoply of symptoms. It's so hard to avoid both of these items all the time ... And tomorrow is another xmas cookie day ... Tech Suits: Read this on the forum re: timing of FINA ruling: "It is anticipated that the Bureau will approve this recommendations, but often these "rule changes" have 60-day implementation period (so it could be mid-March or later) or FINA could decide to implement as soom as practical or they could wait for the end of the FINA season (31-Dec-2010). [FINA could surprise everyone and not apply these new swimwear rules to Masters, then the current swimwear would be allowed ]. Once FINA make a formal decision about Masters swimwear, then USMS will react. First, to comply with FINA rules for swimwear in meters (SCM and LCM) event. Second, they will decide when or if to apply these rules to SCY, as FINA does not recognize this format. At convention, the house of delegate was split on what makes sense for USMS with SCY (waiting for the end of a SCY season or implementing quickly)." Sounds like a lot of wiggle room in there. Seems like there could be a sort grace period of sorts before the tech suits are eliminated. Personally (no surprise here), I hope that USMS decides to keep them for the remainder of the SCY season.
Updated December 18th, 2009 at 04:26 PM by The Fortress
Thursday Dec 17th 2009 Subscribe to this Blog WEIGHT lat press 8 x 40 8 x 45 8 x 50 6 x 55 lat pull 8 x 165 6 x 195 5 x 205 bench press 8 x 135 6 x 185 3 x 205 leg press 8 x 230 8 x 320 6 x 410 TODAYS SWIM PRACTICE Whitney coached 6:30 - 8:00 diving well, was a bit warm today swam with brandon, mike V & jon beside larry, tyler, todd, & amy wore briefs warm up 300 fr 300 fr 300 k main set 20 x 100 done 2 on 1:45, shift lanes, 2 on 1:40, shift lanes, ... 2 on 1:05, shift, 2 on 1:00 did 75's on 1:05 & 1:00 100 easy 10 x 100 done 1 on 1:45, shift lanes, 1 on 1:40, shift lanes, ... 1 on 1:05, shift, 1 on 1:00 did a 50 on #9 went 1:00 on #10 100 easy 10 x 100 done 1 on 1:45, 1 on 1:40, , ... 1 on 1:05, 1 on 1:00 did 6 100's then did 50's on 7 - 10 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
Wednesday Dec 16th 2009 planned on going to the 5:30 practice but slept in instead TODAYS SWIM PRACTICE Mary coached noon - 1:15 main pool swam with 2 guys I don't know, one was a triathlete who was way too slow to be in our lane & should have been 4 or more lanes over beside marcio, james, max & larry wore brief warm up did around 500 warm up main set assigned 32 x 25 fl on 30 3 easy 1 fast did 8 rounds of (25 easy, 25 fast from a dive with 10 SDKs held 11's) assigned 16 x 50 br on 55 3 easy 1 fast did 4 round of 2 easy 1 skip, 1 fast from a dive, went 32's assigned 8 x 100 bk on 1:40 3 easy 1 fast did round 1: 2 easy, 50 easy, 100 easy speed went 1:03 round 2: 1 easy, 2 skip to put on B70 legs 1 fast went 56 and almost lapped the slow dude in my lane assigned 4 x 200 3 easy 1 fast did 2 easy 50's skipped 2, got up to do a fast 200 k just as I was diving in the guy who was too slow for our lane was coming in and veered over to the wrong side, flipped just as I was diving, his heel charley horsed my left thigh so I flutter kicked a 100 in 1:07 then stopped 50 easy ( he then swam his hard 200 scy free in 3:00 ) shoulda just told him, you're in the wrong lane, please move 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
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