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  1. Gym/Swim, Friday, Jan. 8

    by , January 8th, 2010 at 05:16 PM (The FAF AFAP Digest)
    Well, school was delayed due to the ONE inch of snow or so that we got. Spent a lovely morning with my lovely children (who will all go to Harvard ) and then hit the gym and hot gym pool right afterward.

    Drylands:

    broomsticks, 1 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25
    back extensions w/25 lb plate, 3 x 15
    total ab machine, 100 x 1 x 25, 120 x 1 x 20
    lying overhead tricep press, 50 x 2 x 15
    squat swings w/25 lb plate, 2 x 15
    goblet squats, 55 x 2 x 15
    snatch windmill, 15 x 2 x 15, each arm
    twisting med ball slam w/10 lb ball, 2 x 15
    rotating DB squat swings, 2 x 25*
    windshield wipers, 2 x 25
    push ups, 2 x 25
    chin ups, 2 x 7 (not so great -- out of practice)

    * This is a new exercise I tried (and liked) from the crazy core link. You start in a squat with a dumbbell held between your legs. You swing it up above your head and simultaneously rotate a quarter turn. It starts out easy, but gets much harder by 25.


    Swim/Solo/SCM

    Boo-- the pool was back up to 85 degrees. I stole two of Chris' sets, including his broken 100 set from yesterday.

    Warm up:

    700 variety

    Mini Mountain Backstroke Kick Set, no fins:

    1 x 25 back kick @ :35
    1 x 50 back kick @ 1:10
    1 x 75 back kick @ 1:45
    1 x 100 back kick @ 2:15
    1 x 75 back kick @ 1:45
    1 x 50 back kick @ 1:10
    1 x 25 back kick @ :35

    50 EZ

    These didn't feel so great. My legs were tired from the drylands. Plus, I have trouble doing hypoxic work in shallow hot pools. I managed 10 SDKs per length, more on the 25s. I should really be at more like 12-14 for this set. Will probably re-try in a more swimmer friendly pool next week.

    Kick-Drill Set:

    10 x 50 @ 1:10
    odds = fast dolpin kick w/board
    evens = PLD breast drill

    I attempted an more scull-like breast pull, really keeping the hands out in front, and I seem to go faster and have more DPS that way.

    50 EZ

    Broken 100s Backstrokes w/fins:

    1 x 100, broken at the 25s with 5 seconds rest
    went 1:01
    50 EZ
    1 x 100, broken at the 25s with 10 seconds rest
    went :59
    50 EZ
    1 x 100, broken at the 25s with 20 seconds rest
    went :53
    50 EZ

    I had a little trouble seeing the clock at one end of the pool, so these are approximate times.

    100 dolphin dive

    Total: 2250 meters

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

    Commentary:

    Thought I'd feel crummy today after yesterday's lactate set, but I didn't feel too bad except for that first kick set. The legs are still tired, but that's fine. Going to try to hit yoga tomorrow since I lack all stretching discipline. I'm thinking of getting the P90X yoga DVD (or swiping it from my runner friend) to help in this respect. When it's nasty and cold, I'm apt to do this more at home. Can anyone recommend any other yoga videos?

    Off to a high school swim meet tonight ...

    Dr. Jimi posted this on FB today, which I found interesting:

    http://www.slate.com/id/2240688/

    Q and scyfreestyler will like it; Geek will still keep going to Costco for hocum pokum.

    BTW, Does anyone have hotel reservations for Atlanta yet? I'm thinking I might want to avoid making them at the last minute, assuming I negotiate a weekend of leave.

    Updated January 8th, 2010 at 06:02 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Friday Jan 8th 2010 DOUBLE 23.1 50 SDK

    by , January 8th, 2010 at 04:08 PM (Ande's Swimming Blog)
    Friday Jan 8th 2010

    Decided to hit noon incase I can't train when in Nashville Sat Jan 9th - Wed Jan 13th
    Made arrangements to train with NAC


    TODAYS SWIM PRACTICE

    scy, main pool championship set up, BLOCKS
    TYLER coached
    noon to 1:15
    swam with ritchie Cunningham & Max
    Beside larry, james fike, desiree ficker, patrick evoe, chris kemp & Sean Foley
    arrived on time

    wore full B70

    warm up
    20 minutes choice
    did 50's till 12:20

    main set

    50 fr on 2:00 70%
    50 fr on 2:00 80%
    50 fr on 2:00 90%
    50 fr on 2:00 95%
    get out of pool, extra 30 sec rest
    100 fr fast for time Dive from Blocks,
    2 heats of 2
    went 52


    50 fr on 2:00 easy
    50 fr on 2:00 easy
    3) skip
    4) skip
    get out of pool, extra 30 sec rest
    100 fr fast for time
    Dive from Blocks,2 heats of 2
    went 50


    50 easy
    2) skip
    3) skip
    4) skip
    get out of pool, extra 30 sec rest
    50 SDK fast for time, Dive from Blocks,
    went 23.1

    tyler timed

    50 easy
    2) skip
    3) skip
    4) skip
    get out of pool, extra 30 sec rest
    50 SDK fast for time, Dive from Blocks,
    went 23.3


    50 easy

    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX
    Entered
    Rasmussen, Ande M (46)
    FRI
    # 2D Men 15 & Over 50 Back 24.64Y
    # 6D Men 15 & Over 50 Fly 24.22Y
    SAT
    # 10D Men 15 & Over 200 IM 1:58.39Y
    # 12D Men 15 & Over 100 Free 48.92Y
    SUN
    # 22D Men 15 & Over 50 Free 21.99Y
    # 25D Men 15 & Over 100 Fly 51.80Y
    MON
    # 32D Men 15 & Over 200 Free 1:50.70Y
    # 34D Men 15 & Over 100 Back 53.32Y


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down 54 Days
    Entries: The entry period is February 7 - 21, 2010. Swimmers may enter a maximum of 3 individual events per day. Teams are limited to two relays per event. Enter all events, including bonus events, with previous best times achieved in short course yards. Do not convert times.
    We will be using USA Swimming's Online Meet Entry system for this meet. OME will provide qualifying time directly from the SWIMS database. Please note that this system is not an eligibility report; it is the coaches' responsibility to know which events their swimmers are qualified for.



    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
    Categories
    Swim Workouts
  3. A Bit of Sprinting

    by , January 8th, 2010 at 11:51 AM (A comfort swimmer's guide to easy swimming)
    Friday, 1/8/10

    SCY with Carrie

    200 swim free
    200 kick
    200 pull choice
    (w/p&b, 100 free/100 back)
    200 IM drill
    swim 8 x 25 choice on :30 build
    (did IM order 2x through)

    swim 8x around choice on 2:30
    {
    (did odds free, evens back)
    50 smooth w/10 sec. rest
    (free around 40, back around 42)
    25 build w/10 sec. rest
    (free around 20, back around 23)
    25 ALL OUT
    (free around 16, back around 18)
    }

    100 easy

    kick 12 x 25 on :45 choice: #3, 5, 8, 11 FAST
    (all flutter w/board, I'm getting just under 20 on the fast ones)


    swim down 200
    --
    Total: 2400 yards

    Run on treadmill at gym during lunch.
    1/4 mi walk and jog to warm up
    2-3/4 mi run
    1/4 jog and walk to cool down

    Updated January 8th, 2010 at 04:28 PM by poolraat

    Categories
    Uncategorized
  4. Friday Jan 8th 2010

    by , January 8th, 2010 at 11:40 AM (Ande's Swimming Blog)
    Friday Jan 8th 2010

    Weighed 220 after practice
    It's coming down

    Here's the link to
    Results for the UT v Auburn meet
    Men wore briefs, women wore training suits


    I'll be in Nashville Sat Jan 9th - Wed Jan 13th
    Made arrangements to train with NAC

    Thinking about doing a double today, in case I can't train in Nashville, where it's frickin cold & possibly snowing


    TODAYS SWIM PRACTICE

    scy, main pool championship set up, BLOCKS
    Whitney coached
    6:30 - 8:00
    swam with Amy Marcio and todd
    beside Tyler, Amy, a guest for longhorn aquatics and Polly Winde Surhoff from Baltimore
    arrived on time


    wore full B70

    warm up
    20 minutes choice
    did 50's till 6:50

    main set

    100 fr on 2:00 70% 1:05
    100 fr on 2:00 80% 1:01
    100 fr on 2:00 90% :58
    100 fr on 2:00 95% :57
    get out of pool, extra 30 sec rest
    100 fr Dive from Blocks, fast for time, 2 heats of 2
    went 51

    100 fr on 2:00 70% 1:10
    100 fr on 2:00 80% 1:04
    100 fr on 2:00 90% 1:03
    100 fr on 2:00 95% 1:00
    get out of pool, extra 30 sec rest
    100 fr Dive from Blocks, fast for time, 2 heats of 2
    went 50

    50 fr on 1:00 70% 35
    50 fr on 1:00 80% 32
    50 fr on 1:00 90% 29
    50 fr on 1:00 95% 28
    get out of pool, extra 30 sec rest
    50 SDK fast for time, Dive from Blocks,
    went 24

    50 fr on 1:00 easy
    50 fr on 1:00 easy
    50 fr on 1:00 skipped
    50 fr on 1:00 skipped
    get out of pool, extra 30 sec rest
    50 SDK fast for time, Dive from Blocks,
    went 24

    Whitney said another fast 100 for time
    one at a time, then the auburn team walked in
    form morning practice so she said everyone up together

    100 FR fast from a dive
    went 55

    10 x 100 fr
    inx: hold 10 sec slower than your dive time,
    take 20 seconds rest
    did them on 1:25
    just cruised it held 5's, 6's & 7's

    100 easy

    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX
    Entered
    Rasmussen, Ande M (46)
    FRI
    # 2D Men 15 & Over 50 Back 24.64Y
    # 6D Men 15 & Over 50 Fly 24.22Y
    SAT
    # 10D Men 15 & Over 200 IM 1:58.39Y
    # 12D Men 15 & Over 100 Free 48.92Y
    SUN
    # 22D Men 15 & Over 50 Free 21.99Y
    # 25D Men 15 & Over 100 Fly 51.80Y
    MON
    # 32D Men 15 & Over 200 Free 1:50.70Y
    # 34D Men 15 & Over 100 Back 53.32Y


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down 54 Days
    Entries: The entry period is February 7 - 21, 2010. Swimmers may enter a maximum of 3 individual events per day. Teams are limited to two relays per event. Enter all events, including bonus events, with previous best times achieved in short course yards. Do not convert times.
    We will be using USA Swimming's Online Meet Entry system for this meet. OME will provide qualifying time directly from the SWIMS database. Please note that this system is not an eligibility report; it is the coaches' responsibility to know which events their swimmers are qualified for.



    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
  5. Hot water and long course a SLOW combination

    by , January 8th, 2010 at 08:05 AM (Mixing it up this year)
    This week the water was nice at about 80 degrees but today on long course day it was 83. Total took any energy I had away. I hope they lower the temp in the next week since there is a meet and I tend to like 78 for competition.

    1000 as 200 Free swim/pull/swim/kick/swim
    5x100@:10R Free kick w/fins & snorkle
    500 Fly kick w/fins work the abs
    3x200@3:20 Free w/paddles & bouy
    4x100@1:45 Free w/paddles & bouy
    4x50@1:00 Free
    300 Free Easy

    Total 3500 hot meters
    Categories
    Uncategorized
  6. 01/07/10 workout - Folsom Marlins

    by , January 8th, 2010 at 12:11 AM (Swim like an Orca, but faster !)
    Folsom Aquatics 05:30-06:30
    Coach Darin Mai on deck (bundled up)

    Long before the sun came up it was about 38 and foggy this morning, giving a surreal look to the place. Water was about 80 and really clear.

    Warm (1200)
    3x200 (Did 200 FR, 100BR/100BK, 200IM drill)
    6x50 FR/Stroke (did Fly, Bk, Br)
    12x25 FR on :30 (the 'Marlins' were doing them on :25)
    Main (1050/2250)
    300 (4:00)
    3x100 BK on 2:00 (at least that was my interval, I'm a slow poke Orca around these fast Tuna-like fish. avg 1:45)
    6x50 BR on 1:00 (:45-:50)
    12x25 FR/Fly on return, (did only 4 since time was running out)
    50 cool.
    (no idea what the rest of the w/o was.)

    Ive always wanted to train here, the swimmers are much faster, although for the most part,they kinda ignore me. Which is ok, I don't have time to talk much. I can just jump in and start swimming.
    Im pressed to do my warm-ups faster and get cranking on the sets to get more out of these workouts, I didn't swim much at all over the Christmas holiday as it didn't help to be starting a new job that requires some commuting. However the job is great and the team I got put together with are fantastic.
    Categories
    Uncategorized
  7. BIG B'DAY PLANS

    Its still a month early but I'm really excited at the moment as I have just secured a nice long pool session for friday, Feb 12.

    The SUNY New Paltz team has been training in Florida for the past two weeks and I have been plotting my birthday swim plans. Tonight I was able to speak with the SUNY coach and aquatics director and we identified Feb 12 as a day when the pool will be absent of college and high school swimmers; both have away meets..... lucky me!
    For the past 10 years I have swum 100 yards of butterfly for every year of my existence..... last year: 4400 yds. fly done as 176 x 25 fl on :30. I was planning to do 180 x 25 fl on :25, but decided to go long instead, the challenge was finding a date and location that would allow me a lane for the nearly 12 hours I'll need.

    I'll be starting at 7:00 AM, and hold a 1:30 / 100 yd pace as 45 x 1000 on 15 min. This should give me plenty of time for bathroom breaks, and I'll be finishing between 6 and 7 PM..... (my masters club swims 6 - 7 on fridays, so I might even have company for the last 1000.....in 10 years, nobody ever joined me for my b-day fly set)

    This swim will give me the opportunity to test my feeding mix, my feeding stick, and recovery. I'll certainly need to add some electrolytes to the mix (something I won't do in cooler, salt water). I'll also try and keep my push-offs light and my streamlines abbreviated to save my knees and legs from the kind of fatigue that is specific to short course swimming.

    If my calculations are correct, this days efforts will total 25.86 miles.

    Anyone care to join me?
    Categories
    Uncategorized
  8. Ouchy Thursday too!

    by , January 7th, 2010 at 08:41 PM (The Labours of SwimStud)
    OK
    So you read my stunning piece yesterday, you know I worked out the legs quite a bit the last few days. Yesterday afternoon I developed a dull ache in my left knee at the top of the tib/fib...

    I think when I did my leg press and calf press I tweaked the area...I started to limp about on my knee around 5pm...

    I could bend and have frontal and anterior motion without pain but any lateral motion caused the pain to sharpen...

    "Hmm..." I thought to myself...well I can't think to anyone else really can I? Visions of scapel weilding knee specialists and torn tendon began to dance through my head so I did like any normal man and ignored it and assumed it would go away.

    Well it didn't. Any lateral motion...even laying in bed caused pain, and getting to sleep took a bit longer. Upon awaking this morning the pain was still present so being a dude, I went and did 40 mins elliptical, which didn't hurt and then 10-20 minutes of core work, which didn't hurt either.
    A little while later though my knee began to ache again. So I took some napro and iced it down. I wore a knee wrapping for the remainder of the day today and wouldn't you know the pain has now gone...
    Categories
    Uncategorized
  9. 1/7: Bike which Tim doesn't take seriously

    by , January 7th, 2010 at 08:13 PM (Random Nonsense)
    And I don't mean in general, Tim doesn't take my stationary bike seriously because I don't post enough stats.

    Well, I don't take it very seriously either, so no more stats, which I have not been keeping anyway.

    60 minutes Bike AM
    60 minutes Bike PM

    Today I read a magazine cover to cover that I would have normally skipped 80% of the articles. But today I got to learn about the 2010 predictions for the lean hog index. The article is online if you are really wondering what the predictions are.

    Ribs still hurt, but today is the first day I have gone without ibuprofen. I will take some ibuprofen before trying to sleep.
    Categories
    Uncategorized
  10. Thursday and the Front has arrived

    by , January 7th, 2010 at 07:07 PM (My Passion)
    I woke up at 4:30 and the first thing I thought, was 'got to get to swim practice.' Don't know why, I never swim on Thursday.

    Got to the gym right after 5 am. It was 51 on my way to the gym and they just said that by 11 am, it was 36. I could see a flag really blowing from my desk all day.

    Got on the stairmill and saw my buddy walk into the gym. She got the stairmill next to mine and for the next 30 minutes, on level 7, I told her about the adventureous cruise I took the week before, the week before Christmas. (that was our plan for today, to make the time go fast, she asked me to save the cruise story for the stairmill). Boy was I breathless. My voice is still hoarse from my latest asthma medication, though since I stopped taking it, it is slowly (very slowly) coming back. With the hoarse voice, it feels like it takes more effort to talk. But the stairmill went fast .

    After the stairmill, I walked a steep incline of 15 at 3 miles per hour for 20 minutes then got in a good stretch.

    It is cold out there. I covered our 11 Sago palms last evening in anticipation of tonight's low 20's freeze and when I got home from work, all but 1 had to be recovered. Luckly the rocks kept the sheets from blowing away, except for 1 sheet - it is long gone.

    Now getting ready to watch the Longhorns stomp Bama!!

    Happy swimming!
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 Workout -01/08/10 -SCY

    by , January 7th, 2010 at 04:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 100 1:45
    4 X 100 1:40
    4 X 100 1:30

    3 X 100 kick 2:10
    8 X 50 kick 1:15
    50's: 25 fast/25 easy

    8 X 50 *2 of each stroke* 1:00
    4 X 100 IM 1:45
    2 X 200 IM 3:30

    5 X 200 pull 3:00
    1/2: Negative split.
    Descend 3-4-5

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  12. Ouch! Thursday, Jan. 7

    by , January 7th, 2010 at 03:51 PM (The FAF AFAP Digest)
    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

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Test Sets
  13. Doo-B-Do-Over

    by , January 7th, 2010 at 01:57 PM (Chicken's Nuggets)
    Doo-B-Do-Over
    Posted January 6th, 2010 at 09:33 PM by Chicken of the Sea
    As the self appointed Chicago branch of the Sewickley SeaDragons, I've been receiving Bill White's excellent workouts via email on a daily basis.

    Bill was on holidays over the recent Christmas break, though, so I was in a bit of a panic until Vlog the Inhaler stepped in with the Jimcentric "B" level mediocre workout. I received this fabulous looking workout on Dec 28th and was so excited that I raced to the pool two days later to do it.

    About 10 minutes into the swim, I was ejected from my lane by a noodler class consisting of 4 ladies. A polite plea for compassion from the instructor resulted in "YES WE NEED 2 LANES FOR THIS CLASS YES OF COURSE WE DO!!!!!!". Said instructor then moved 2 of the women into the second lane so as to occupy it and I had to wait until a nice man offered to share his swimming lane.

    Anyway......I was very grumpy and, although I got to finish the workout, I didn't enjoy it as much as I should have.

    So yesterday I did a do-over!!!

    Categories
    Uncategorized
  14. Thursday

    by , January 7th, 2010 at 11:41 AM (A comfort swimmer's guide to easy swimming)
    1/7/09

    SCY, Solo

    2x around
    {200 swim, 200 kick, 200 pull}
    Round 1 free, Round 2 back

    3 x 150 free on 2:20, hold pace/make interval
    (went 2:06-2:09-2:11. took extra :30 sec rest)
    3 x 50 free on 1:00: start pretty fast, but descend to all out by #3
    (went :38-:37-:36. took extra 30 sec rest)
    3 x 150 back on 2:45, hold pace/make interval
    (went 2:22-2:25-2:25. took extra :15 sec rest)
    3 x 50 back on 1:00, start fast and descend to all out
    (went :44-:44-:42)

    50 easy

    3 x 75 pull free on 1:15
    3 x 75 pull back on 1:30

    --

    Total: 2900 yards
    Categories
    Uncategorized
  15. Thursday Jan 7th 2010 Mid Distance

    by , January 7th, 2010 at 11:10 AM (Ande's Swimming Blog)
    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
    Categories
    Swim Workouts
  16. Mixing it up alittle

    by , January 7th, 2010 at 07:29 AM (Mixing it up this year)
    Today was going to be an easier day but as my drive would have it NO WAY!

    10x100@1:45 Free

    500 kick w/fins every 3rd 25 FAST alternate 100 Free / 100 Fly
    300 Back kick w/fins as drills 100 fashion model, 100 arms perpendicular, 100 partial recovery
    200 Breast kick

    10x50@1:00 Breast pull w/fins get the dolphin motion into the stroke
    5x200@3:15 w/paddles #1 Free, #2 150Free/50Back, #3 100Free/100Back, #4 50 Free/150 back, #5 200 Back made the interval on all even the 200 back in 3:12

    200 Free EASY

    Total 3700 yards
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  17. 01-11-10 Folsom

    by , January 6th, 2010 at 11:44 PM (Swim like an Orca, but faster !)
    Folsom 05:30-06:20
    Warm
    2x
    2x200 (1.FR, 2. 50FR/50 Stroke)
    2x100K (1.FR, 2. IM K)
    Main
    3x
    3x150 on 2:15 des.
    1x150 ez
    (only did 9)
    50 cool then out to catch a train.



    A belated Happy New Year to all.
    Today I was able to squeeze in about an hour workout with about 20 minutes to shower, then catch the light rail train to the downtown. It goes fast and the water was perfect.
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  18. Wednesday, 1/6/10

    by , January 6th, 2010 at 11:39 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    300 swim free
    300 kick choice
    (rotated through different kicks)
    300 pull choice
    (150 free w/p&b, 150 back w/buoy only)
    8 x 50 on 1:00 alt. drill/build by 25
    (2x through IM order)

    3x around:
    {
    3 x 50 kick choice w/10 sec. rest
    (#1 on back, 25 dolphin/25 flutter)
    (#2 flutter w/board)
    (#3 breast w/board)
    swim 200 free smooth on 3:30
    (swam these around 2:55)
    swim 6 x 25 faster (but not all out - use your legs a bunch here):
    round 1 on 35, round 2 on 30, round 3 on 25
    (these were all around 17-18)
    }

    swim down 100
    --
    Total: 2900 yards

    45 minute spin class at the gym during lunch break
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  19. Chiro, Weights, and the Puppy

    by , January 6th, 2010 at 11:04 PM (Elise's Fitness Fun)
    Went to the chiro today and he opined that my problem is in the sacroiliac joint and is not a muscular thing. So, the goal is to open up the joint more, because it has stiffened up again. He did some adjustments that did seem to make things better.

    I opted not to swim today because rotation seems to aggravate it and so does turning of any sort - flips or open. So, thought I would "rest" that area. I've already blown my resolution of swimming 4 days this week, but guess it is better to lay back this week so I can swim 4 times a week in the upcoming weeks.

    I still think stepping over the babygates is the primary culprit. In stepping, I naturally lead with my left leg. This means I put all my weight on my left side and twist, so I can't imagine this has been good for letting things heal up. Starting today, I am bending over and simply unlocking the gate.

    The puppy keeps me busy. She is 4 months old. I've probably burned off the holiday weight gain just keeping up with the puppy. I've attached a picture for all to see.

    Went to the weight room and avoided any twisting motions. Had a pretty good session and was encouraged by the fact that my arms were not overly fatigued after swimming 4900 yards yesterday.

    Here is the workout:

    Bench press: bar x 45, 65, x 5, 3 sets of 100 x 3

    Lat high row: 2 sets of 90 x 5, 3 sets of 140 x 5.

    Bicep curls with barbell: 2 sets of 35 x 8

    Military press: 2 sets of 50 x 8

    Ls in captain's chair: 2 sets of 10
    These are more than leg lifts. You have to support your weight and bring legs straight up and out in an "L" and hold for a second or two. To do this, instead of resting your arms on the armrest on the chair, you stand with your back to the chair, grab the place where you would to do dips, pull your body straight up so that your hips are even with your hands (for me it is just below hips). Your arms should be straight and so should your back. Then, lift your legs up so that you make an "L." Talk about quad and core burn! Much harder than basic leg lifts in the captain's chair! This is basically a movement that male gymnasts do with the rings (except they hold it for much longer). I think Fort would like these.

    Updated January 6th, 2010 at 11:29 PM by elise526

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  20. 1/06/09--I hope you took your decorations down!

    by , January 6th, 2010 at 10:01 PM (The Labours of SwimStud)
    Well I didn't blog yesterday but I did 40 minutes elliptical and 20 mins core work.

    Today I went swimming again...and as I sit here listening to lyrics mentioning something about being "Knocked out by American thighs" I can't help but think of my poor aching gams...I still felt the kick set from Monday yesterday and then the elliptical didn't improve matters..so I took to the water with the oomph and grace of a walrus on land.

    So I tortured myself thusly:
    200 Swim felt a bit whacked on this but took the time to work my rotation and hand placement. It nearly caused me to ram the wall with my loaf due to not noticing the turn mark.
    200 Kick
    Did this all free moderate speed not like the hard set on Monday. Felt good, tried to keep a good rhythm and pace while focusing on scooping with my plates and Bromleys.
    200 Pull Stuck the Styrofoam plug between my bacon and eggs and got on with the set.

    6 x 100 FR 1:30 so I managed all of these although finishing rep numbers 2 and 3 left me as a touch and go I got a couple of second after #4 and 5 secs after #5. Only did 6 as this was 1 more than my previous tally on this interval and also it was a 600 block (my pattern for the day).

    200 EZ after a little rest nothing too exciting here just more focus on rotation.

    4 x 50 3 BR/3 FL no interval here just trying to find a nice rhythm.
    4 x 50 FL 1:15 I got through these in an ungraceful fashion (see Walrus on land quip) but I think I have found something in my pull...need to go into EVF I think .

    200 EZ Even less to report on this other than I was truly gearing up for the last set.
    4 times through:
    100 IM 2:00
    100 FR 2:00

    managed this swimming in 1:40 to 1:45 I definitely was tired and drained from previous work outs and the 6 x 100.
    4 x 50 K FL did these with the board sans fins took a few seconds between 50's. Didn't go fast just tried to work the undulation.

    4x 50 EZ
    just loafing off to end.

    Not too bad but a good workout that got me huffing and puffing but I probably wasn't up to a greater ordeal.

    Went to lift afterwards
    Wide Pull ups 8,7,6 on 1:00
    Close Chin ups 6, 5,5
    on 1:00
    Legpress/calf press 3x12 @ 300lb
    Leg Extn 3x12 @ 95lb each rep include a full and terminal extn. e.g.full up, half down, back up, full down.
    Leg Curl 3x12 @ 95lb
    Adduct/Abduct 3x12 @ 110lbs supersetting them back to back no rest
    Chest Press M/C 10, 8, 6 @ 140lb plus 6 more at 80lb
    Ab Machine 3x15@ 45lbs..I go by feel and burn than trying to lift weight so I don't know if that is the correct weight but it's ballpark.
    Pec-dec; 3x15 @ 3 plates (guessing 45ish) again I go for burn and full range of motion than weight here....

    Used Accelerade during swim and lift and then guzzled an Endurox post lifting.

    PS I know it's 2010.
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