Swim Workouts

Mon OCT 26rd, 2009

right middle finger feels better

[ame="http://www.usms.org/forums/showpost.php?p=196079&postcount=1281"]U.S. Masters Swimming issued a Statement on Swimsuits on 10/11/09 [/ame]
.

Next MEET: 2009 SPMA Short Course Meters Championships
December 4th - 6th, 2009 at Long Beach
http://www.spma.net/meetforms/2009/lbgscm.htm

38 Days till Long Beach


Lifted weights on Saturday at World Gym in Tyler



FOUR OR MORE SDKs off every wall even in warm up, even on easy stuff


TODAYS SWIM PRACTICE

SCY no blocks
5:30 - 7:00
whitney coached
UT Swim Center diving well
Swam with tyler & nate
beside todd, ned & marcio


WORE brief

warm up
2 rounds of 100 fr 50 k 100 im 50 fr

MAIN SET

assigned 4 x 50 on a fast interval
did 2 x 50

assigned 400
did 4 x 50

assigned 4 x 100 on a tough interval
did 3 x 50 & a 100

assigned 400
did 4 x 50

assigned 4 x 200 on a tough interval
did 4 x (2 x 50)

assigned 400
did 4 x 50

16 x 25 on 40
1 fast
2 1 breath
3 25 SDK
4 25 SDK

RC Work:

Felt I had been shirking my RC work somewhat again, so I got a session in. My left lat/trap/terres are just a tad twingey.

external and internal rotators, 10 x 2 x 15, each arm
prone scapular scrunches, 2 x 25
seated straight arm dips, 60 x 2 x 25
scapular stretches, 2 x 5
3 point arm extensions, 3 x 2 x 15, each way
scapular wall slides, 2 x 25

20 minutes of stretching --- woohoo!


Swim/SCM/Solo:

I went to the hot gym pool b/c I wanted to sit in the steam room. Alas, it wasn't working.

Warm up:

800 variety swim, kick, drill

Stroke Work:

10 x 25 UW 4 point shooters (2 kicks on belly, right side, back, left side, etc.)

To amuse myself, I tried to stay exactly on the lane line as I twirled around. I like this drill, and hadn't done it in awhile.

10 x 25
odds = easy speed fly
evens = easy DAB

50 EZ

2 x (37.5 AFAP free w/fins, no breath + 112.5 cruise)

I tried these to see if I could fairly comfortably go 1 & 1/2 lengths with no breath. It was fairly easy. Of course, I was wearing fins. But then the pool was shallow SCM as well. I guess I'm inclined to try taking a breath in the 50 free halfway through the second length at the meet. Unless I forget, always possible. lol

No warm down: sat in hot tub for 15 minutes or so

Total: 1550 meters

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Commentary:

I feel fairly good and semi-rested. I took a morning nap today after getting the kids off to school and can sleep in tomorrow since soccer is a PM event. Yipee! My body is reverting to teenager ways in my old age. I used to never be able to sleep in, but now I love it.

My neck feels better. I used an alternating ice & wet heat treatment last night and that helped. I will repeat tonight.

Unlike Speedo, I don't really have specific goal times for this meet. I would just like to swim fast and have error-free races. And, since this could be my last SCY tech suit clad meet, I'd like to post some solid times. If I can go around my seed times or a bit faster, I'd be pleased. Last year at this meet, I swam 100 fly (1:04), 50 fly (27.5) and 50 free (25.5). I remember being somewhat surprised by the 50 times last year, but then it was also my first yards meet in a B70.

Fri OCT 23rd, 2009

right middle finger felt fine

Next MEET: 2009 SPMA Short Course Meters Championships
December 4th - 6th, 2009 at Long Beach
http://www.spma.net/meetforms/2009/lbgscm.htm

41 Days till Long Beach


FOUR OR MORE SDKs off every wall even in warm up, even on easy stuff


TODAYS SWIM PRACTICE

SCY no blocks
5:30 - 7:00
whitney coached
UT Swim Center diving well
Swam with ned & mike
beside todd, tyler, larry & marcio


WORE B70

warm up
200 fr
200 fr
200 k
200 fr
did easy 50's

MAIN SET

50 fr fast for time
went 23

100 easy

20 x 50 fr fast on 1:15
dove them all
did 4 SDKs off each wall
held 25's & 26's

100 easy

5 minutes rest

100 FR FAST for time
25 2 beat kick
75 6 beat kick
4 SDKs off start, 1st turn, & 2nd turn,
3 SDKs off 3rd turn
went 49
kinda surprised me didn't think I went a 49
swam beside todd, i thought he'd do br or IM but he swam free


easy 100

Swim/SCM/Solo:

Warm up:

400 swim
200 kick
250 fly drills

6 x 25 SDK shooters on back

50 EZ

Speed work:

1 x 50 AFAP SDK on back w/fins (went 27ish)

150 EZ

3 x (25 AFAP evil + 75 EZ)

no warm down, sat in hottub instead.

Total: 1550 meters

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Commentary:

Unfortunately, I fell asleep on the couch last night. Woke up at 3:45 am with a creaky neck and sore left trap. Had trouble sleeping afterward b/c of the neck pain. I do this neck wrenching thing periodically ... Can't turn my neck much at the moment and my chiro is booked. I hope the pain & wrenching subside by Sunday. Any tips?

Because of the lack of sleep and neck pain, the swim didn't feel so great. My legs still feel tired. One day, as part of turning myself into a research lab, I'm going to do the Mike Heather taper and just stay in bed for a week. Of course, this may occur after my children are grown. lol

Sprint Classic:

The psych sheets are up:

http://www.patriotmasters.org/2009_s...sych_sheet.htm

Really looking forward to the meet, which is always fast and fun. My former secret nemesis is swimming, but with some very slow seed times for her. I also detect some other sandbagging. I'm seeded first in the 50 fly/back/free. Because Petra Martin wants a day off from the pool from coaching, I have a chance to defend my Drop Dead Sprinter title from the last 2 years. But I appear to have some worthy adversaries, including my coach, some young Reston chicks, Lisa Rapuano, etc. My lazy coach, claiming lack of fitness, is only swimming the 25s. I scolded her for this.

I'm looking forward to the 50 back! All my best lady buddies are in my heat -- Julie-Mulie, Mollie-Jolie, Barb and Alison. Jules is very worried about swimming with us, but I tried to remind her that she did excellently at Savagman with no swim training!

As Speedo mentioned, there will definitely be some very exciting men's events, especially the 50 free, 50 back and 100 IM. It will be fun to watch Speedo and Clay race in the 200 free as well. Since Jimby is plagued with his lesion named Pincha, he is not competing. But in his place, he has sent Mark Cox from the Sewickley Masters. And he is rather speedy -- he may give Neill a race in the 50 evil!

Assuming my neck is ready, the rest of me is ready for my evilstroke gridges with Stud and Hulk.

Hopefully, we can all grab lunch after at our usual RH&B or somewhere else.


Today's Ramble:

1. Is it possible to get over an instinctive hatred of an event? I can't stand the 100 free ...

2. Is it possible that I have what Jimby refers to as "monofin arthritis"? My big toe knuckle has had chronic tendonitis since dropping the monofin on it and I'm worried it's morphed to arthritis. I notice it especially after running. I think I need new running shoe inserts ...

3. Will Geek respond to my counter-offer with another preposterous negotiating ploy?

4. I feel less flexible this week without yoga.

5. Here are Jazzy's thoughts on 50 free breathing:

"If you're going 24-25ish, two breaths sounds about right, and three might even be better. That's about how long it takes me to do 50m, and I wouldn't try that on a single breath. But, everybody is different. I think you want to be feeling fresh at the end of a 50. Extreme fatigue probably means you didn't breathe enough. Or you are way out of shape. With that guideline, you can figure it out with trial and error. But honestly it seems more of a 2 vs. 3 thing for you than 1 vs. 2.

I'm still undecided on breathing early versus late. Q tipped me off that C02 buildup may be the main problem, in which case late is better. Another advantage to late is that your first breath is always going to last longest. But, I still think there might be something to breathing early to prevent fatigue late. If pressed, I would say a single breath goes midway through the last 25."

6. I have perused the NE Champs results from last year. I don't think I will have to "game" much to avoid an outside lane in most events. (Patrick will be happy.) But I have no idea what time to enter for the 50 evil. I've only swum it once 2 years ago. I see I still have NE records in the 50/100 back from 2 years ago. Hopefully, I'll go faster this year! I seem to recall that I swam that 100 back on about 10 minutes rest. I almost scratched it, but Stud urged me to swim and I thanked him for it.

Thu OCT 22th, 2009

my right middle finger's feeling better

Next MEET: 2009 SPMA Short Course Meters Championships
December 4th - 6th, 2009 at Long Beach
http://www.spma.net/meetforms/2009/lbgscm.htm

42 Days till Long Beach
6 weeks away

I'm working on taking FOUR OR MORE SDKs off every wall in practice

WEIGHTS world gym
lat press 8 x 40 8 x 45 8 x 50 8 x 55
lat pull 8 x 167 8 x 197 6 x 205
leg press 8 x 180 8 x 270
bench press 8 x 135 4 x 195 3 x 200


TODAYS SWIM PRACTICE

SCY no blocks
6:30 - 8:00
whitney coached
UT Swim Center main pool
Swam with amy brandon & larry
beside todd, tyler, mike, & Max


WORE brief

warm up
5 rounds of 150 fr 50 k worst strooke

MAIN SET

assigned: 4 x swim as far as you can for 2:30
did: 4 x (2 x 50)

100 easy

assigned: 4 x swim as far as you can for 2:15
did: 4 x (2 x 50)

100 easy

assigned: 4 x swim as far as you can for 2:00
did: 4 x 100 k held under 1:15 last was 1:10

100 easy

assigned: 4 x swim as far as you can for 1:45
did: 4 x 100 k went 1:10 on last one

100 easy

assigned: 4 x swim as far as you can for 1:30
did: 4 x (50, rest 50, 25 fast SDK)

100 easy

assigned 800 IM
did a few 25 SDK shooters

easy 50

Drylands Lite:

long arm crunches, 1 x 50
good morning darlings, 1 x 50
straight leg lift + hip lift on bench, 2 x 15
broomstick twists, 1 x 25

med ball start plyo, 1 x 10
(For Patrick -- use 2 6 lb med balls. place fingers under ball in front. bend knees and get into position as if doing a start. then explosively push back with arms and hands and throw balls against back wall as hard and fast as possible. we have a 15 foot room adjacent to the weight room. I stood a couple feet or more in front of it. The balls flew in the air and bounced right before the wall.)

HS hi row, 90 x 3 x 10 fast
bench press, 60 x 3 x 10 fast
alternating hammers, 15 x 2 x 20 fast

external rotators, 10 x 2 x 15 each arm


Swim/SCM/Solo:

Swam in my hot shallow gym pool. Thankfully, it wasn't quite as hot as usual b/c it had just been filled.

Warm up:

750 variety

Speed Work:

4 x (4 x 25)
#1 = easy speed fly
#2 = EZ
#3 = AFAP (2 free, 2 evil)
#4 = EZ

50 EZ

2 x (50 AFAP w/fins + 150 EZ)
#1 = backstroke (mid 27ish)
#2 = evil (33ish)
(had never done a timed evil with fins before. but if it's good enough for Allen Stark, it's good enough for me.

4 x 25 SDK shooter on back, cruised them

1 x 100 front scull

50 EZ

Total: 1850 meters

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Rambling Thoughts:

Like Geek, I had a lot of thoughts rambling through my head today whilst swimming:

1. How long can a person who likes aerobic work stay on the CDVB plan without going crazy?

2. Should I stick to my weights/plyo+sprint+hot yoga plan through NE Champs? Or wimp out and go back to my tried and true weights+heavy on the sprint swimming + cardio?

3. It may have been really dunce like to adopt this plan in the fall when the running weather is at it's best. It was gorgeous here today, and I was inside.

4. Plyo anecdote: Mini Fort (who has only been swimming 1-2 x week max) says her legs feel stronger, she's actually been kicking and her practice times aren't too bad. (She didn't kick much for the last 2 years b/c of bad knees/tendonitis.) She attributes this to volleyball. I was thinking about this and, as an outside hitter, she does a fair amount of jumping, which = plyo. She also mentioned that one of her friends dropped her 100 evil time from 1:10 to 1:05 last year while playing club volleyball 2x a week instead of doing excessive swimming. Food for thought.

5. Mini Fort was checking out my biceps last night and said I was more "jacked" than some boys on the freshman football team. So, good news, this means I can now beat up high school kids. Awhile ago, I asked on my blog how much/often I could lift without becoming too buff. Jazz said "find out." I may have reached my limit, it seems.

6. I'm pondering whether to swim the 50 back at the Nov. Open the weekend of Nov. 7-8. The meet is in the afternoon and features 50s for all us 13 & Over folks.

7. Still pondering the 30 day abstinence period for alcohol. If Geek does it, I'll be shamed into doing it. But I think he's still pondering too.

8. I need to look at last year's results from the NE SCM meet to figure out my seed times. I usually do this in an effort to stay out of lanes 1 & 8, and this often backfires. I seem to end up in those lanes in champ meets where women swim separately b/c the speedy 25 year olds grab the middle lanes. But I will nonetheless undertake what is apparently a largely futile effort. Or, I can pull a Stud and just seed myself faster than my actual times. :-P

9. I stepped on the scale today for the first time since my checkup in July. (No scale in the house.) I've gained couple pounds. Don't know whether this is due to the sleep med combo I'm on (both known to have weight gain as a side effect) or to being stronger/more muscle. Or it could just be random variation -- e.g., weighing in the am vs. pm. I may have to go on a diet like Bobinator. Of course, cutting alcohol would probably do the trick. But, despite this, I have made progress in the ass department, and I think Q could bounce a quarter off it.

10. No #10. I feel no need to have a round number of thoughts.

11. Forgot one. I am thinking of ignoring Maglischio and only taking 1 breath in the 50 free on Sunday. I guess the best place would be after the flags off the turn?

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thrive Longer, Lift Weights:

Here's an article from the Washington Post that supports the fact that weight lifting is an affirmatively good thing.

http://www.washingtonpost.com/wp-dyn...01.html?sub=AR

I should have focused more on this issue while writing my little point-counterpoint with Jimby!

Wed OCT 21st, 2009

shortcut to this blog is http://tr.im/andeblog

jammed my right middle finger on a fast touch Monday, it's less swollen & hurts a bit

Next MEET: 2009 SPMA Short Course Meters Championships
December 4th - 6th, 2009 at Long Beach
http://www.spma.net/meetforms/2009/lbgscm.htm

43 Days till Long Beach

my kick count is FOUR OR MORE



TODAYS SWIM PRACTICE

SCY no blocks
5:30 - 6:30
whitney coached
UT Swim Center main pool
Swam with todd, tyler, & marcio,
beside brad nate & ned


WORE brief

warm up
200 fr
200 im dr
200 fr

MAIN SET

assigned: 400
did: 300

300

200

100 IM went 1:07

8 x 50 k
4 on 45
4 on 40

assigned 100 fr pull on 1:05
did 50 fr with 6 sdks
went 30

assigned 200 fr on 2:10
did 2 x 50 with 6 sdks
held 30's

assigned 300 fr pull on 3:15
did 3 x 50 fr with 6 sdks
held 30's

assigned 400 fr pull on 4:20
did 4 x 50 fr with 6 sdks
held 29's

4 x 50 k on 40
made it

assigned 8 x 75 on 1:10
did 8 x 25 SDK shooters on 1:10
held 13's & 14's

50 easy
.

Swim/SCY/Solo:

Did some hypoxic work on my 5 day rest plan:

Warm up:

750 variety swim, kick, drill

Hypoxic Kick Work:

6 x 100 back w/fins @ 2:00, 10 kicks each 25
(since I came up a couple yards before the flags, this was almost like 4 consecutive shooters)

100 EZ

Speed work:

4 x 50 dolphin kick w/fins
50 = 25 cruiser hypoxic kick + 25 AFAP shooter

100 EZ

3 x (25 AFAP + 25 EZ)

150 EZ

Total: 2050


Massage:

Got a deep tissue massage today. Was totally mashed and feel rather beat up and tired. Probably take 2 days to recover. lol


~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Commentary:

A 5 day "rest" is approximately what I did before the Albatross meet in March. I looked back and saw that I was doing around 2000+ with only fast 25s, a few fast 50s, hypoxic work and easy speed fly. So hopefully, I won't have leaden legs by Sunday.

SCM Meet:

Booked flight to Boston today. Weighed the pros and cons overnight. Chose Boston b/c: 50 back isn't the first event, better order of events, I can swim the 100 back, longer meet so more rest, 10:00 am start, the MIA Stud may go, and it's slightly cheaper. This is my third travel meet of the year, which is rather unusual for me (Auburn, Indy, Boston), but I really wanted to swim SCM. I think I'll be passing on a major SCY travel meet next year as a result to avoid undue marital discord. Plus, I may go somewhere fun and cool on Spring Break instead of planning life around spring meets! I may have to be creative in finding a SCY meet to taper for in the spring. There's always Zones, of course, and I definitely will swim that meet. But it could arrive shortly after not swimming for a week if I go away for spring break.

Plan on swimming the following line up at NE Champs, reserving the right to scratch of course.


Saturday:

100 IM
50 evil
50 back
50 free

Sunday:

50 fly
100 back
100 free
(If I do 100 free, I may go for another 50 free split if my Saturday effort isn't the best.)

This is the exact same line up I swam at the NE Champs in 2007. I see they left 200 fly until almost the last event of the meet, but that still does not tempt me!

Jimby and I chatted about meets earlier today. He opined that it was perhaps merely "superstitious" that I would want actual rest between events to clear lactate and such. This is clearly mid-D speak!

Food:

Since I stopped blogging my food, I think I've gotten sloppier about eating. I still eat very healthy, but I think I've been eating more than I need to and too many slices of pie. I also had a conversation with She Puff the other day that caused me to wonder about calories from liquids. She mentioned she was dehydrated from the hot yoga. I suggested coconut water and she asked me how many calories it was. I didn't know. But I checked and it's 70. Between that, endurox, G2, and the smoothies I was addicted to all summer (and the chard), I may be swilling down too many drinkable calories. Have to ponder that.

I also may consider a 30 day ban on alcohol ala Q and Patrick before NE Champs. But this is rather extreme. lol

Tue OCT 20th, 2009

the shortcut to my blog is
http://tr.im/andeblog

jammed my right middle finger on a fast touch yesterday, it's swollen & it hurts

Next MEET: 2009 SPMA Short Course Meters Championships
December 4th - 6th, 2009 at Long Beach
http://www.spma.net/meetforms/2009/lbgscm.htm

44 Days till Long Beach

watched [ame="http://www.usms.org/forums/showpost.php?p=196637&postcount=1283"]Morning swim show with Ariana Kukors[/ame]
around 6 minutes in the show she says she has a kick count that she does in practice off of every wall, 6

I tried doing 6 kicks off every wall, it's hard,
for now my kick count is FOUR OR MORE


WEIGHTS world gym

lat press 8 x 40 8 x 45 8 x 50 6 x 55

bench press 8 x 135 5 x 185

lat pull 8 x 165 6 x 195


TODAYS SWIM PRACTICE

SCY no blocks
6:30 - 8:00
whitney coached
UT Swim Center main pool
Swam with paul, marcio, todd, tyler, jon, ned & erin


WORE brief

warm up
150 fr 50 fl dr 50 k
150 fr 50 bk 50 k
150 fr 50 br 50 k
150 fr 50 fr 50 k

changed into B70 legs

MAIN SET

assigned: 5:00 swim holding 5 k pace
did: 4 easy 50's

100 fly fast for time
roll start
worked the SDK cruised the swimming
went 55

assigned: 5:00 swim holding 5 k pace
did: 4 or 5 easy 50's

100 BK fast for time
8 SDKs off each wall
went 54

assigned: 5:00 swim holding 5 k pace
did: 4 or 5 easy 50's

100 br fast for time
went 1:08

assigned: 5:00 swim holding 5 k pace
did: 2 easy 50's

skipped the fast 100 fr

skipped the 800 IM set with fins

50 SDK fast
roll start off side
went 24.3

.

Mon OCT 19th, 2009

Next MEET:
2009 SPMA Short Course Meters Championships
December 4th - 6th, 2009 at Long Beach
http://www.spma.net/meetforms/2009/lbgscm.htm

45 Days till Long Beach

watched [ame="http://www.usms.org/forums/showpost.php?p=196637&postcount=1283"]Morning swim show with Ariana Kukors[/ame] and decided to attempt her kick count on everything
6 SDKs, did it for about 200 in warm up then switched to 4


TODAYS SWIM PRACTICE

SCY no blocks
NOON to 1:15
whitney coached
UT Swim Center diving well
Swam with Max Jon & Erin


WORE brief


warm up
200 fr
200 k
200 dr
200 fr

MAIN SET

assigned 4 x 200 desc on 2:50
did 4 x (100 fr, 50 rest, 50 fr)

assigned 400 fr
did 4 x 50

assigned 4 x 100 desc on 1:25
did 3 x 50
100 fr

assigned 400 fr
did 4 x 50

4 x 50 br on 50

jon & I did

3 x 25 fast for time

1 fr easy speed went 11 something
1 SDK went 11.3
1 fl went 11.0
jammed my right middle finger on finish, it still hurts
.
.

Did this on the Ande plan (M = 1900 + medium weights)

AM Drylands:

long arm crunches, 2 x 25
bird dogs w/broomstick on back, 2 x 15
bicycles, 2 x 50
back extensions, 2 x 15

prone scapular scrunches, 2 x 25
external and internal rotators, 10 x 2 x 15, each arm
seated straight arm dips, 60 x 2 x 25
scapular wall slides, 2 x 25

bench press, 80 x 2 x 10
HS hi row, 110 x 3 x 12
alternating hammers, 15 x 2 x 20

10 minutes stretching


PM Swim/SCY/Solo:

Warm up:

700 variety

Hypoxic set:

10 x 50, done as 25 shooter (no fins) + 25 EZ
odds = on back
evens = on tummy

50 EZ

Speed work:

2 x (50 AFAP back w/fins + 100 EZ)
went high 24ish

4 x (25 AFAP + 50 EZ)
2 free, 1 evil, 1 fast doggy paddle drill
felt slow

100 EZ

Total: 1950

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Commentary:

After taking two days off and getting lots of sleep, I woke up today and was groggy and sleepy and lazy. WTH?! It's now late afternoon and I still feel groggy. I think I probably should have gotten in an easy recovery swim yesterday instead of taking the whole day off. I hope I wake up sometime this week ...

Which SCM Meet?

Here are the two meets I can attend:

December 5-6: Colonies Zone SCM Championships at Flushing
Meadows, NY
http://www.metroswim.org/entryforms/...hampsEntry.pdf


December 11-13: New England Masters LMSC SCM Championships
in Boston, MA http://www.greatbaymasters.org/09scmchamp.php

Originally, I was just planning on Zones in NY. But I'm so cross about the order of events and lumping together of sprints, that I am considering going to the NE meet. Pros of NE meet: slightly later start, bigger meet so more rest, women swim separately from men, slightly better order of events. Pros of NY meet: somewhat closer, pool may be faster, more folks I know will be there, then I could go to Mermaid's meet the next weekend. I'm going to compare costs next.



Underwater work:

Ande had alerted me to an interview with Ariana Kukors. As he noted in his SFF tips, she is a big proponent of underwater work as set forth here:

P: "For someone who has asthma you can kick pretty darn well at the end of a 200 IM."

A: "Lot's of training, lot's of training. During sets I work on kicking underwater all day long. I have a kick count that I do and we do a lot of underwater kick at practice. Just from the training I've taught myself how to be comfortable under there."

P: A kick count, what do you mean by that?

A: "I try to take at least 6 kicks, when I'm swimming warm up, when I'm swimming main sets, 6 kicks off everywall."

A: "Underwater sets, it's all in your head, whether or not you can make it."

Bird Dogs w/Broomstick:

I tried this today just for a little variety. It's not that easy. Here's the Auburn youtube clip where they do this: [ame="http://www.youtube.com/watch?v=1E_MKU2EyCI"]YouTube - Auburn Weight Workout, Part 1 April 19, 2008 on Floswimming[/ame]

Mon Oct 19th

I had every intention of making it to the 5:30 am work out this morning, set my phone alarm for 4:30 am, but it was on vibrate and I slept right through it. I woke at 4:00 am then went back to bed & didn't wake till 5:30 am. I should have gone to bed earlier last night. Tuesday night I'll go to bed around 10:00

Hope to make today's noon practice.

Sat OCT 17th, 2009

Next MEET:
2009 SPMA Short Course Meters Championships
December 4th - 6th, 2009 at Long Beach
http://www.spma.net/meetforms/2009/lbgscm.htm

47 Days till Long Beach



TODAYS SWIM PRACTICE

LCM Blocks
7:30 - 9:00
whitney coached
UT Swim Center main pool
Swam with Marcio, Tyler, Larry, Jon, Erin & Amy

WORE speedo brief


warm up
around 600

MAIN SET

assigned 1000
did 5 x 100 easy speed
went 1:06 - 1:09

4 x 50

assigned 1000
did 10 x 50 12 SDKs fast then easy

4 x 50

assigned 1000
did 10 x ( start in middle 25 aerobic flip 8 SDKs FAST, then easy back to middle )

Ive returned to the gym on Tuesdays - Thursdays -Saturdays. Here is my current routine, I change weights everytime, either low weights- high reps or high weights- low reps.
Thursday October 15
2x5 Pull-ups & dips assist (70lb)
Legs
3x10 Leg curls 70.100,80
3x10 Leg extensions 80, 100, 90
3x10 Hip adduction 70, 80, 100
3x10 Hip Abduction 70, 80, 100
3x10 calfs 280,280, 300
cable
3x10 Fly Sim 20, 25
3x10 Back Sim 12.5
DB's
2x10 incline chest press 20, 35
2x10 culrs 20, 1x8 35
2x10 Tricep press
2x12 Hanging knee raises w/pull-up
10 Bear crawls
Incline Ab bench & back/side extension jig
2x10 inclined abs w/ 10lb overhead
4x10 truck twist w/ 25 lb
2x10 Back extensions w/ 25lb
2x10 ea side extensions w/ 10lb
plywood box
10 box jumps ea sides and front
Lat/Row contraption
3x10 lat pull-downs 90, 100, 120
++++++++++++++++++++++++
Friday Oct 16 0610-0720 AM
UMHS - Solo -
After work I forced myself in for a sunrise workout. Coach Steve was kind enough to compress the seniors to open a lane up for me. I wonder if the seniors were a just little disconcerted that I got a lane to myself while they were bunched up 4 to a lane. Seniors =
Coach Steve also mentioned the we now had backstroke flags and the water was a balmy 83.
Wonder if he read my blogs ?
I attempted a Chris Stevenson workout, however my excuse not to finish was severe cramping in the back of my thighs during the first Kick set. I could really feel the weights from yesterday, not much left today after a long night at work.

Warm (500) 2x100 on 1:45, 6 x 50FR on 1:00
Broken 1000
4 x 50 on 0:45
2 x 100 on 1:30
1 x 200 on 3:00
2 x 100 on 1:30
4 x 50 on 0:45
100 easy
Kick
1 x 200 kick FR snorkel/mini-board
100 easy
Broken 400 IM
8 x 50 on 1:00, 2 each stroke, IM order (Did 150 FR Pull/then 2 ea. BK/BR/FR)

4 x 50 on 0:55 fly drills
100 easy

200 cool down
2750 total

AM Gym:

core:

long arm crunches, 2 x 50
bicycles, 1 x 100
broomstick twist, 2 x 50
(I dunno, Q, this seems pretty worthless, though it's a nice stretch.)
hanging straight leg raises, 3 x 15
trunk twists on incline bench w/15 lb DB, 2 x 25
overhead squats (the "Nicole"), 1 x 10 with broomstick, 3 x 15 w/45 lb bar.
(It took a few reps to get my balance down, but then it was fine. Good core exercise.)

weights:

HS hi row, 140 x 3 x 8 (fast)
tricep press, 44 x 3 x 10 (fast)
alternating hammers, 17.5 x 2 x 20 (fast)

rack chins, 3 x 15
(these are getting much easier, probably need to add weight)

plyos:

run stance squat jump/twist, 5 x 5*

= do 5 small squat jumps in place + 1 explosive twisting turn and jump of 180 degrees. liked it, it's definitely a keeper

leaping lunges switches, 2 x 10

leap frog squats. 2 x 5*

= 5 double leg squat leaps with wide legs)

med ball "starts," 2 x 15

= use 2 6 lb med balls. place fingers under ball in front. bend knees and get into position as if doing a grab start. then explosively push back with arms and hands and throw ball against back wall as hard and fast as possible. we have a 15 foot room adjacent to the weight room. I stood a couple feet or more in front of it and did this, and it seems to work. the balls flew in the air and bounced right before the wall. this is a keeper. Pete mentioned this exercise yesterday, and now I can't recall where he heard of it. Salo, Pete?

* = plyos from the P90X plyo vid that I found on youtube

RC:

I suck!
I ran out of time and only did:

scapular wall slides, 2 x 25

BTW, This is not the order I do all these exercises in, it's just how I blog them. I usually mix them up and superset everything.


PM Swim/SCY/Solo:

Warm up:

400 swim
200 kick
200 fly drills

Hypoxic/Stroke Work:

10 x 50 @ 1:15
odds = cruiser backstroke kick
evens = SDK shooter w/fins, 1 breath at turn

100 EZ

10 x 50 @ 1:00
25 easy speed fly + 25 EZ DAB
breakouts were kinda crappy

100 EZ

Speed Work:

3 x 75, done as:
25 AFAP free from mid pool + 50 EZ

125 EZ

4 x 50, done as:
backstroke start power kick to 15 meters and cruise the rest
14-15 SDKs to get to 15 meter mark. Probably means 13 in a race with my B70.

100 EZ

1 x 50 SDK on back AFAP (23.5ish, was tired)

200 EZ

Total: 3000


Rest Plan for Sprint Classic:

Ande and I were chatting about a rest plan for the Sprint Classic. I am going with a 5 day "rest" so I can swim pretty fast without losing too much training mojo. Plus, on the CDVB plan, one doesn't have to really "rest" too much as opposed to cutting out or cutting back on the cross-training.

Ande suggested this plan to adapt as needed:

try this schedule,
also in swim practice do
perfect form, hard PUSHOFFS, FAR GLIDEs, & GREAT STREAMLINES

STOP LEG WEIGHTS, REST YOUR LEGS

s 10/17 2000 4 fast 25's 2 fast 50's

s 10/18 OFF or easy 1500

m 10/19 1900 4 fast 25's 2 fast 50's medium lift

t 10/20 1800 4 fast 25's 1 fast 50

w 10/21 1700 3 fast 25's 2 fast 50's light lift

t 10/22 1600 2 fast 25's 1 fast 50

f 10/23 1500 2 fast 25's

s 10/24 1200 easy 1 or 2 fast 25's

I like this plan. The only exception is that I plan to take tomorrow off (as usual) and swim on Sunday instead. I will likely go to my team workout that day, and just skip 1/3 of the workout or so, maybe do 2500. My "lift" will also include some core work. But I do plan on a full week rest for the legs. I've been working hard since the Fall Ball, so my body could probably use a light week anyway.

Fri OCT 16th, 2009
weighed 217

Next MEET:
2009 SPMA Short Course Meters Championships
December 4th - 6th, 2009 at Long Beach
http://www.spma.net/meetforms/2009/lbgscm.htm

48 Days till Long Beach

Todd here's the link to
Eric "The Eel" Moussambani's 100 fr race at the 2000 Olympics
[ame="http://www.youtube.com/watch?v=3zjCc_VyxM4"]YouTube - The Dream: Roy and HG on Eric 'The Eel' Moussambani[/ame]


TODAYS SWIM PRACTICE

SCY no blocks
6:30 - 8:00
whitney coached
UT Swim Center main pool & diving well
Swam with Brad, Marcio, beside tyler todd Larry & Max


WORE B70 Legs


warm up
20 min choice
did 100 free then 8 minutes of 50 free on 50 then the rest 50 free on 45

MAIN SET

50 fast
went 24

100 easy

100 fast
went 53 or 4

200 easy

200 fast
went 1:55

400 easy

50 fast easy speed
went 25

100 easy

100 fast easy speed
went 57

200 easy

200 fast easy speed
went 2:01

400 easy

skipped 50 fast

skipped 100 easy

skipped 100 fast

skipped 200 easy

PUT ON B70 FULL

200 fast
went 1:52
split it 26 29 29 28
2 beat kicked 125 6 beat kicked 75

100 easy

SCY @ GMU

As Pete noted, we had a hard core group today at GMU for our now virtually routine High Intensity Thursdays: Speedo, Jazzy, Cage Fighter and me. (Next Thursday, however, we're skipping and lounging around to prep for the Sprint Classic.) I really hope Jazzy can keep joining us, though it's a bit far from where he works.

Warm up:

700 variety

8 x 50 @ 1:15
25 UW shooter on back (no fins) + 25 EZ

50 EZ

Speed work:

8 x 75 @ 3:00, done as:

25 AFAP w/fins + 50 EZ

I did 4 free and 4 back SDK. Went high 10s and one low 11 on free and 10s on back. I attribute the low 11 on #3 (where Speedo and I had a rare tie :-P) to chatting with Jazzy too much and not being quite ready to go at the send off. So I was not such a slacker on the next one. I think Jazzy loafed all the 25s to prep for his 1 x 50.

100 EZ

1 x 50 AFAP free w/fins

I did free diving from the side. This is NOT a good idea with fins. I got no real push and had a terrible start. Should have just pushed off. Went low 24. Because it was so sub-par, I swam another 100 EZ and tried another 50 AFAP.

100 EZ

1 x 50 back w/fins

This time I missed the turn and almost hit my heels on the top of the wall, so just cruised the second 25.

200 EZ

Total: 2150

Hottub 15 min of non-stop Q & A ...

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Commentary:

Felt somewhat tired before the sprint session today, and now I feel pretty dead. The combo of weights-plyo-sprinting-hot yoga is pretty tiring. The yoga seems great for flexibility, but I think it works the legs quite a bit too -- the first 45-60 minutes are all standing poses. Speedo and I discussed the flexibility issue briefly. He says there's a portion of Salo's book on this topic, so I need to read that.

I'm still mulling over exactly how much to rest for the Sprint Classic -- even though some clowns seem to think the CDVB plan is not amenable to a "taper." I could do a gradual 10 day taper (starting tomorrow) or a 5 or 3 day drop taper. I am only considering the 10 day because this could be my last yards meet in my magic suit. However, I would then have to repeat this rest for my Dec 6-7 Zones meet and re-start weights et al, and the prospect of two such tapers is, ugh, very unappealing. I will most likely do the 5 day taper and stop weights after tomorrow. I will be a puppet and not do a 7 day taper since Clydesdale says that's exactly the WRONG amount of time to rest, and I think he may be correct on this point.

I was grilled in the hottub and pool by Cage Fighter. Currently, he's a sprinter doing distance workouts and needs to revise his training plan to add more race pace work and kicking. He reminds me of me a few years ago when I really didn't know WTF I was doing in the pool with solo training. We encouraged him to get on the DF and look through the blogs. I told him to look for the sprinter blogs and Ande's blog (if he's not doing 60 x 100s) and use the Ask Ande thread or start his own thread. We thought Cage Fighter would make a lovely forum name. (He had apparently tried to browse the forums/blogs, but didn't realize we all had special user names.)

SCM Meets:

I'm probably not going to our very first local fall SCM meet. . This apparently unduly interferes with family Thanksgiving plans. I'm in the doghouse at the moment with my meet dates interfering with RL dates. If I have to skip that meet, I'll go to Zones for two days. (And then piss my kid off by missing most of the Dolan meet, though her best event is on Friday. But since she's totally out of swimming shape from her volleyball escapades, the mommy guilt will be minimized somewhat.)

Metro finally has the info for Zones up. As per usual, all my best events are back to back. I wonder if the rampant discrimination against fly-backers will ever end?! (Seriously, it's almost comical.) I'm very very glad I swam the 100 back and 100 fly at the Albatross Meet, as I can't do them at Zones. Still, I would've liked to get another crack at the 100 back at a champ meet. All the sprints are crammed together on day 1 and 2 as well. Here's the Order of Events:

Saturday AM:
(distance events in the afternoon, lucky ducks!)


200 breast
50 back
100 fly
100 free
50 breast
200 back
100 IM

Sunday AM:

200 fly
100 breast
50 free
200 IM
100 back
50 fly
200 free

Based on this line up, I'll probably swim the 50 back, 50 breast, 100 IM, 50 free and 50 fly. I wish the 50 back wasn't the first event, as I usually need an event to get the cobwebs out. But c'est la vie.

Here's the psych sheet for the Rowdy Gaines SCM meet this weekend:

http://www.swimorlando.com/wp-conten...ych-sheet2.pdf

Shoulder Exercise:

Here's a shoulder exercise that Jazz posted. Just wanted to link it here as well, as it looks helpful.

http://www.intensemuscle.com/6997-ho...o-90-time.html

AM Hot Yoga:

Made it to class #5. I seem a tad more flexible already. And I'm really glad my transverse colon is apparently getting a massage. lol. It still seems somewhat exhausting and harder to exercise afterward. I guess at some point it's supposed to shift from exhausting to refreshing ...

I also had a bit of an internal chuckle when the instructor said that we were "flushing out scar tissue." Getting a little carried away there!

I was wondering why Bikram studios must be carpeted and found this:

http://staffordstreethotyoga.com/bikramyoga.htm
http://featuresblogs.chicagotribune....-choudhur.html



PM Swim/SCY/Solo:

Warm up:

700 variety swim, kick, drill

Kicking Sets:

5 x (50 UW cruiser shooter w/fins + 15 pullouts) @ 1:15
1 breath at the the turn

100 EZ

5 x vertical kick @ 1:15
30 seconds with hands at side, 10 seconds in streamline, squat jump off bottom (12 ft deep), 20 seconds rest

50 EZ

5 x (25 AFAP shooter on back w/fins + 50 EZ)

75 EZ

Other Speed Work:

3 x 150, done as:

25 EZ speed power fly + 25 EZ DAB + 25 AFAP doggy paddle + 25 EZ DAB + 50 free EZ

100 EZ

1 x 50 fly AFAP w/fins (25ish)

200 EZ

100 scull

Total: 2350 + VK-ing + 75 pullouts

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

My ass and hammies are a bit sore from the plyos, lunging, and squatting. Maybe I'm just imagining it, but they feel tighter/stronger with this new regimen. (And I'm sure my ass is probably getting bigger too. )

Found this site, which has loads of plyo info:

http://www.sport-fitness-advisor.com/plyometric.html

Hoping to swim with both Speedo and Jazzy at noon at GMU tomorrow!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

My son just came home from cross country practice with an ankle sprain all taped up and iced. Could ruin the end of his cross country season for the second year in a row. Flexy ankles are so easy to sprain ... (Been there, done that.)

Meanwhile, Mr. Fort, who has been battling a hip injury forever, just had an MRI. He may have some labral tearing around his hip socket. His doctor said PRP was a possibility. I hope he doesn't need surgery b/c he would be just impossible to live with!

Injuries suck!!!

Wed OCT 14th, 2009
weighed 215

Next MEET:
2009 SPMA Short Course Meters Championships
December 4th - 6th, 2009 at Long Beach
http://www.spma.net/meetforms/2009/lbgscm.htm

50 Days till Long Beach




TODAYS SWIM PRACTICE

SCY no blocks
6:30 - 8:00
whitney coached
UT Swim Center main pool
Swam with Larry Ned & Nate
Beside tyler amy & erin

WORE lycra brief

Warm-up
300 fr
4 x 25 fl dr
300 fr
4 x 25 bk
300 k
4 x 25 br

Main Set

20 x 100 on 1:30 aerobic pace, choice no free
did them all 50 bk 50 br
held 1:16 - 1:18

assigned: 20 x 100 on 1:30 fins
4 k, 1 choice fast
did: NO FINS
round 1 correctly
from round 2 on Whitney gave us 30 sec extra rest before the fast 100's
round 2 50 k on 100's, 100 fr fast went 1:00
round 3 50 k on 100's, 100 fr fast went 56 dove
round 4 50 k on 1 & 2, got out on 3 & 4 to put on B70 legskin 100 fast went 52
tyler the miler crushed me on these, but he wore fins, he went 47 on the last one

100 easy

25 SDK FAST
roll start
whitney timed
went 10.1

Tuesday OCTOBER 13th, 2009


Jay McDonald, 52, from Wimberley TX passed away on Saturday October 10th. He had a heart attack while playing tennis. Jay is survived by his wife Laurie, 5 children & many friends. At the 2008 SCY Nationals in Austin Jay went 27.39 in the 50 breast breaking the 50 - 54 Mens National Record. In years past, Jay swam and coached, he was a kind person and a good friend.

Jay McDonald’s Funeral Services are
Saturday October 17th 11:26 am in
Wimberley, TX at
Cypress Creek Church on 211 Stillwater http://www.cypresscreekchurch.com
church phone number (512) 847-1222‎
Jay’s Life Celebration Reception will follow the service at the church.

Google Map for Directions
http://tinyurl.com/CypressCreekChurch

cards & letters to
Laurie McDonald
14 Overbrook Ct
Wimberley, TX 78676

Haven't seen his obituary in the paper yet.

~ ~ ~ ~ ~


2009 Postal 5k & 10k results are online

5k Preliminary Results for Swimmers


10k Preliminary Results for Swimmers


Next MEET:
2009 SPMA Short Course Meters Championships
December 4th - 6th, 2009 at Long Beach
http://www.spma.net/meetforms/2009/lbgscm.htm

51 Days till Long Beach


Weights SUNDAY World Gym: 5:00 pm
bench press 8 x 135 5 x 185 5 x 185 4 x 185
lat press 8 x 40 8 x 45 8 x 50 6 x 55
lat pull 8 x 167 8 x 197 5 x 207 4 x 215
leg press 8 x 180 8 x 270
also did some one legged bench steps


TODAYS SWIM PRACTICE

SCY no blocks
6:30 - 8:00
whitney coached
UT Swim Center main pool
Swam with Larry & Nate
Beside Max, tyler & todd

WORE lycra brief

Warm-up
2 rounds of
100 fr 25 fl dr
100 fr 25 fl dr 25 bk
100 fr 25 fl dr 25 bk 25 br
100 fr 100 IM


Main Set

DROP DOWN KICK SET no FINS
50's start at 1:00 drop 1 sec each round
kicked with a board to 45
kicked with no board to 37

50 easy

assigned 1000
did several 50's with 5 or MORE SDKs off each wall

Got out early to make an 8:00 am meeting