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  1. Where oh where has my sprint gone?

    by , April 15th, 2009 at 12:58 PM (The Labours of SwimStud)
    Can't seem to get any giddy up...
    anyhow today I did:

    twice thru:
    200 K
    200 P
    200 S
    then
    100 FR Hard got 1:10
    200 EZ
    50 FLY Hard had a collision with a noodler was too annoyed to get my time
    200 EZ
    50 BR Fast but long strokes went :38-:40
    200 EZ
    20 x 50 1:00 FR m,m,m,f x 5 :40's and :35's
    3 x 100 Snork
    4 x 50 paddles
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  2. 4-15-2009 EZ Aerobic Free and Kick

    by , April 15th, 2009 at 12:51 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Elisa "Stop Pulling on the Lane Rope During the Kick Set" Morton.

    Warmup:
    300 free
    200 alternate 50 combo drill (wrist flip, fingertip drag, catchup, breathe every stroke)/50 free
    3x50 free on 1:00 - went :52s
    3x50 free on :55 - went :48s
    2x50 free on :50 - went :43s

    Main Set:
    Three times through:
    2x125 - 100 free/25 flutter kick on 2:45
    2x25 sprint flutter kick on :45
    2x75 free on 1:30
    50 flutter kick on 1:15

    Cooldown:
    25 easy back kick
    50 easy back
    25 easy free

    2500 meters

    Notes: Well, my kick is still horrible, but I think it's getting better. Coach caught me pulling on the lane rope and shook her head at me (she's so mean)! Nothing notable about this workout other than that I felt really strong until we started kicking.
    Categories
    Swim Workouts
  3. Wed Apr 15th, 2009 Nats are 23 days away

    by , April 15th, 2009 at 10:51 AM (Ande's Swimming Blog)
    Wed Apr 15th, 2009

    left trapezius hurts a little

    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    3 weeks & 2 days / 23 days

    Arrived early talked with Eddie for a while, 4 swimmers were training including Shanteau & Fiegen

    Exercised at Swim Center

    a. foot stretch to improve toe point
    b. [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]bands[/ame] 25 reps 1 purple band
    c. 6 pull ups

    a. foot stretch to improve toe point
    b. [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]bands[/ame] 10 reps 2 purple bands
    c. 8 pull ups

    a. foot stretch to improve toe point
    b. [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]bands[/ame] 10 reps 2 purple bands
    c. 8 pull ups

    a. foot stretch to improve toe point
    b. [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]bands[/ame] 10 reps 2 purple bands


    TODAYS SWIM PRACTICE
    7:45 - 9:00
    Whitney Coached
    TSC SCY in diving well
    swam with Tyler,
    dove in on time at 7:45

    super short workout Jazz would be proud

    150 fr

    25 fl k

    25 fl fast

    150 fr

    25 bk k

    25 bk fast

    150 k went 34 on the 3rd 50

    25 br k

    25 br fast

    150 fr

    25 fr fast
    whitney timed
    wore reg training suit
    roll start
    went 9.9

    50 easy

    Updated April 15th, 2009 at 12:27 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Tuesday, Apr. 14

    by , April 14th, 2009 at 06:13 PM (The FAF AFAP Digest)
    Quickie AM Weights:

    Cut back 1/3 of the weight. Shoulder still cranky, stayed away from pull ups/chins and hanging ab exercises. Going to chiro tomorrow afternoon.

    standing lat pulldown, 100 x 2 x 15
    dead lift, 70 x 2 x 12
    seated narrow grip row, 70 x 2 x 15
    alternating hammers, 12.5 x 2 x 20

    decline reverse crunch, 2 x 25
    elevated crunch, 2 x 25
    crunches w/med ball, 2 x 25
    back extensions w/10 lb weight, 2 x 25

    external rotators, 10 x 2 x 15
    prone scapular scrunches, 2 x 25
    seated straight arm dips, 60 x 2 x 2
    (did a bunch of arm extensions last night)

    PM Swim/SCY/Solo:

    Swam late today because I was taking care of really important things like beautifying my chlorine-damaged hair. The FISH were practicing. Swam in a lane right next to Kate Ziegler.

    Warm up:

    600 variety swim-kick

    Hypoxic Set:

    20 x 25 shooters on back w/MF @ :30

    50 EZ

    Speed Work:

    4 x (50 dolphin kick on back w/MF AFAP + 100 easy)

    Went: 22, 21.5, 21, 21.5

    My fastest to date. Before Auburn, I was going 23s. Think the time drops are due in part to use of a nose clip. I'm only above water from the flags to the wall. Was planning on doing more 50s, but someone joined my lane and I didn't want to slice and dice.

    4 x (4 x 50) speed variables @ 1:00

    #1: 50 back, descend to fast
    #2: backstroke kick, EZ, fast, EZ, fast
    #3: breaststroke, 25 fast, 25 easy by 50s
    #4: 25 fast doggie paddle scull drill, 25 EZ

    300 C/D

    Total: 2850

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

    Meets:

    Pondering amount of rest for Zones/SCM Meet. Went back and looked at the yardage I did before Auburn two weeks out:

    14: off
    13: 3200
    12: 3000
    11: 2650
    10: off
    9: 2800
    8: 3100
    7: 2000
    6: off
    5: 1850
    4: 1500
    3: 1400
    2: 1000
    1: off

    May try to replicate some of the workouts. The last time I lifted weights before Auburn was Jan. 25. Using that as a guideline, I should probably stop lifting now if I want to swim well at my SCM meet. Anyone have any different thoughts?

    Of course, having Zones before the SCM meet will effect how "rested" I am for the second meet, assuming I go ... For Zones, I am entered in:

    Sat:

    100 free
    200 mixed medley relay
    50 breast (gridge anyone? haven't swum this event in 4 years)
    400 medley relay
    200 free relay

    Sun:

    50 fly
    100 back
    200 free relay

    Signed up for the 50 fly, 50 free and 50 back for the SCM meet. I NT'd the 50 fly because there is only 1 event between the 50 fly and 50 free. Have at me, you anti-sandbaggers, but this is my response to the social engineering meet line up.

    Hosting a apres meet party Sunday after Zones: burger and beer. Last year, we had a fun party as well, some of the pics are in my photos albums. We also had a video show with vids taken by Ensignada, Stud and me. The funniest one, of course, featured Jimby standing on the blocks as everyone else took off for the 100 free. (They let him swim in another heat.)

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

    Feeling pretty exhausted. Traveling from the east coast to the west coast doesn't agree with me. I only got 5-6 hours sleep in Tucson because I would wake up so early every day. Now, back east, I'm having trouble going to sleep. Thought I would be dead in the water today, so was surprised to swim pretty fast. Hoping for more sleep the rest of the week.

    Updated April 14th, 2009 at 06:19 PM by The Fortress

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  5. Weights + Run

    by , April 14th, 2009 at 02:58 PM (Elise's Fitness Fun)
    Hit the weight room this morning and did the following:

    Bench press: 45 x 12, 65 x 10, 75 x 8, 85 x 6, 95 x 2
    Lat pulldowns: 110 x 10, 130 x 8, 150 x 6
    Military press: 35 x 10, 50 x 8, 65 x 6
    Triceps: 3 sets of 30 x 10
    Hammer curls: 3 sets of 20 x 10

    Core work:
    Seated Ls: 3 sets of 20
    50 crunches with legs on Swiss ball
    50 bicycle crunches
    50 good morning darlings
    New exercise: I don't know what this is called but you get in the push-up position and you balance on two dumbbells. You alternate lifting one dumbbell out to the side with one arm and then do it with the other arm. Obviously, you are balancing with the arm you are not lifting out to the side. Did a total of 8 on each side.


    Followed workout with a 2 mile run. Speaking of running, I got lectured big time by a lady that works at the Y. She said I should not be running alone for safety reasons. When I run in somewhat isolated areas, I do carry pepper spray. I did start thinking about this and wondered how many women have had unpleasant encounters when they have been out running alone. I know recently that a young gal on the cross country team was out running alone downtown and was nearly pulled into a car by a bunch of strangers. Just how dangerous is it out there?

    Updated April 14th, 2009 at 03:12 PM by elise526

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  6. Tuesday, 4/14/09

    by , April 14th, 2009 at 11:50 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warmup
    400 reverse IM kick/swim by 25
    300 pull free w/paddles
    200 IM drill
    200 swim no free (did back, what else?)

    Main Set
    kick 6 x 50 back w/10 sec. rest: descend 1-3, 4-6, #3 and 6 should be really fast
    (went :60-:55-:50 both times through)
    100 easy

    swim 3 x 100 free on 1:40 smooth
    (went 1:22-1:20-1:17)
    100 easy

    swim 8 x 25 back on 30: odds w/10 kicks, evens fast
    (on odds was about :23, on evens under :20)
    100 easy

    swim 8 x 25 free on 30: odds w/10 kicks, evens fast
    (on odds was around :20, on evens 15-16)
    100 easy

    swim 3 x 100 back on 1:40: descend 1-3, #3 should be really fast.
    (went 1:29-1:27-1:22)
    100 easy


    Total: 2900 yards


    Weight training tonight: lower body and core
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  7. Tue Apr 14th, 2009 24 days till Nats

    by , April 14th, 2009 at 11:50 AM (Ande's Swimming Blog)
    Tue Apr 14th, 2009

    left trapezius hurts a little

    updated the [ame="http://www.usms.org/forums/showpost.php?p=176644&postcount=1132"]Swim Faster Faster Index[/ame]


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    3 weeks & 3 days / 24 days

    WEIGHTS at world gym in san marcos

    lat press 8 x 040 8 x 045 8 x 050 5 x 55
    bench press 8 x 135 5 x 190 4 x 195
    leg press 8 x 180 8 x 270 8 x 360
    lat pull 8 x 167 5 x 207 4 x 215
    [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]bands[/ame]
    20 with one blue,
    10 with 2 blue,
    10 with 3 blue
    10 with 3 blue


    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    TSC SCY in main pool
    swam with doug dude & brandon
    beside Tyler, Todd, Nate, max, mike v, amy, ned, larry
    dove in around 6:35


    warm up
    swim till 7:00
    did free then did 50's fr on 50 & 55


    MAIN SET

    8 x 100 fr on 2:00
    hold mile pace
    dove
    held 58 - 60

    300 easy

    put on FS pro jammer

    assigned 8 x 100 fr on 2:00 hold 500 pace
    did 5 100's & 3 50's
    held 57's on 100's

    300 easy

    took off FS PRO Jammer
    put on Rocket science full body no sleeves

    8 x 50 on 1:15
    dove
    held 25's & 26 went 24 on #8

    100 easy

    Updated April 14th, 2009 at 03:26 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  8. Tuesday 14Apr09 - HS / Y

    by , April 14th, 2009 at 10:57 AM (Swim like an Orca, but faster !)
    This weekend is the Pacific Masters SCY championships, I, at the very last minute signed up for the 100 & 50 FR. All I care about is joining the "below :59:99" club!

    Very short workout to make room for weights this afternoon;

    Warm 300

    3x100 FR on 1:30
    2x100 FR P on 1:40
    3X75 on 1:10
    3x50 on :40

    w/d 200


    Lord's Gym - 3:30 -4:00 pm
    I haven't been in a gym since leaving the El Dorado Sports Club in Feb 09. Just using bands now and then.
    I experimented with different machines, still working on a routine.

    Updated April 15th, 2009 at 06:51 AM by EricOrca (add additional workout)

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  9. Aquadisco, Aquasol, Age Groupers all at the Y!

    by , April 14th, 2009 at 01:13 AM (Swim like an Orca, but faster !)
    I though Abba was outlawed; During the kick set I heard 'Waterloo' from the Aquadisco bunch on the far end of the pool, I tried to keep my head underwater to minimize the pain! The pool today was filled with fun and frolic, while us Masters toiled under the watchful eye of our coach! I noticed she gets that "look" when I'm having an off day.

    Warm 350-400

    2x50 BR K
    2x50 BF K
    500 FR (get time) somehow I died on this! Open turns halfway through, the shame!
    2x200 FR 3:30 (could have done 3:00)
    1x100 (1:10)

    5x100 1:30 (Died on the 4th and 5th, sloppy turns etc...)
    10x50 Choice, Did 5x50 BR and 3x50 BK on 1:15 ( BR kick improving but not enough to get that streamlined thrust)

    100 cool

    Last week I got tired on my sets but I didn't resort to the forbidden 'open turns'.
    Two factors that promote out-of-breath-ness for me are 1.coffee and 2. Lack of dry land training for more than a day.
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  10. Seeking Dr. House to Diagnose Sickness #2

    by , April 14th, 2009 at 12:09 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Robustly healthy as I usually am, despite occasional jocular accusations of hypochondria by those that know me, I have nevertheless succumbed to a rather strange constellation of symptoms which together signal to my rational mind but one conclusion:

    I am sick.

    Skimming through this vlog, I suspect I might be able to find earlier examples of when I have taken ill, as rare as such occasions are. I remember dimly that I have been sick at several past swimming meets this year. Not that many, really. Certainly no more than 11.



    The symptoms this time, though generally cold-like, have some strange new overtones. If you are a fan of the TV show House, you may be familiar with the misanthropic diagnosticians habit of assembling clues and test oddities and writing things down on a white board till the incredibly esoteric diagnosis finally emerges. Example:

    Patient's tear ducts leaking hot chocolate
    Patient attempting to mate with scarlet macaw
    Sudden seizures every 15 minutes of so, followed by a commercial

    Dr. House pops a pain pill, says something funny about how much he hates a baby dying of an enlarged softspot that will not close, then nods knowingly. "Bird fancier's lung. Get Mr. Z started on Ciprofloxacin stat! Oh, and get me the tiniest soccer ball you can find. I am going teach Baby Doe how to head the ball!



    Anyhow, I have no Dr. House to diagnose me. I have no team of his disciples to check all my orifices for wiggling invaders, or palpate my liver, or massage my prostate. I have only the ever dwindling audience of my vlog to offer their own armchair suggestions for diagnosis.

    And...prognosis. To wit, do I have a chance of recovering in time to swim at Colony Zones 12 days hence?

    Here are the symptoms. Please suggest your diagnosis stat!


    • nasal sniffles
    • the hint, well, maybe more the promise of a hint of a suggestion, of a cough
    • sometimes my throat looks a shade rarer than than normal rare roast beef color it ordinarily sports
    • some slight headache
    • tiredness



    At this point, with all of you no doubt feeling superior to, and laughing at, me, our drama--much like an episode of House, suddenly takes a turn.

    Add to these symptoms above:


    • nausea commingled with absurd gluttony; I weighed 181 lb. at the start of yesterday morning, when I got up at 10:30. Three naps and several meals later, it was 9:30 and I was ready to resume resting in bed, and my weight was now 189 lbs.
    • a chill sweat cycle of the sort likely to be experienced by menopausal woman in Little America who has brought only six months supply of jalapenos to sustain her winter in Antarctica
    • when I close my eyes and turn them slowly left to right, as if simulating reading, i can hear a very distinct cicada sound inside my brain. A slight and monotone but nonetheless impossible to miss zzzzzzzzz sound, as if some tiny creature has moved into each orbital socket and is rewarding the peregrinations of my orbs with a ferocious rubbing together of its tiny stickered legs. At first I mistook this sound for a click, and then an electrical buzzing. But when I listened really, really carefully, I could not mistake the sound of a late summer cicada within my head.
    • sentimentality and choking up that has run amuk and can leave me unable to speak without snorfling incoherent sobs that fracture words into unintelligible syllabablage! almost anything can set off these jags. imagine yourself at a tear jerker movies, where the little girl you've come to love so much, despite her condition, finally succumbs to the misadventure the screen writer so subtly telegraphed the very moment that Dr. House bought that tiny soccer ball! But who wouldn't cry at such a premature demise for the cutest, spunkiest, most auburn moptoppedy adorkin in the world! My crying jags are set off by decidedly less deserved scenes. Like, for example, a TV commercial announcing that the network is moving one of their shows I have never watched to a new time slot. How I weep! How can I possible go on now that Jake and the Fatman II has been moved to Saturday nights at 8 pm on the TVLAND channel? Can I count on nothing in this life to ever remain constant?
    • It's late now, and the cicadas in my sockets have begun their nocturnal scisoring, signalling to me it is time to take my Sonata and find the knitting needles and sterilize them. I really should have cleaned them after last night's procedure. Who would have thought cerebral matter would be so sitcky?

    If you are a Dr. House type, or even if you simply fancy yourself a problem solver, please post a diagnosis, prognosis, and treatment plan (if any other than my adopted protocol of sleeping and eating; I now way 311 lb. and I' have had this illess for less than two full days.)

    The best answer will have my permission to name my condition after themselvs.
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  11. Short Solo LA Fitness

    by , April 13th, 2009 at 10:51 PM (Swimming, Life, and Other Stuff!)
    Back to work today! I had limited swim time after school due to a presentation for school board. I felt it was important to do some type of swimming so I'd at least be in a good mood, have a nice hairdo, and be clean! Here's my mood lifting-hair curling-clean smell'in workout!
    500 Sets (sort of)
    1) 500 freestyle warm-up
    2) 2 X 250 on 4:30
    3) 2 X 250 on 4:00
    4) 6 X 150 IM Roll- Rest 15 sec between each
    5) 5 X 100 on 1:50
    6) 4 X 25 Fly on :45
    I'm out of time and need to hit the locker room. A cool-down would have been nice though.
    2,700 yards

    School Board Wellness Committee presentation went great; it was a piece of cake.
    Aerobic exercise is great for mood enhancement and self-confidence!
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  12. Day 9

    5x100 FR@2:00
    5x50 Kick BR@1:15 No Board/Hands together
    5x50 BR@1:15
    5x50 FR@1:30 Descend
    went :45 - :40 - :36 - :31 and :29
    250 Easy

    1500 SCY Indoor Pool Solo

    Ran out of time...pool closes at 6 PM
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  13. Lazy Swimming

    by , April 13th, 2009 at 09:20 PM (Elise's Fitness Fun)
    These days, all I seem motivated to do is 2,000 yards. I wonder if other forumites go through this. Well, I guess it is better that I am in there rather than not at all.

    Warm-up: 300 easy free
    4 x 200 free pull with buoy only on 3:00
    4 x 75 fly: 25 rt. only, 25 lt, 25 full on 1:30
    6 x 50 on 1:00: odds are back, evens free
    300 easy kick with fins

    I think my kid may have gotten more of a workout than I did. While I was swimming and talking to friends, he played some game that involved riding the stationary bike. I think the game is called ATV Offroad Fury 4. The harder you pedal, the faster the thing goes on the screen. For 75 minutes, he pedaled with a fury.

    Updated April 13th, 2009 at 09:49 PM by elise526

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  14. After Easter...

    by , April 13th, 2009 at 08:16 PM (The Labours of SwimStud)
    ...well I didn't pile on pounds which is a miracle!

    I dd a good 3500 today
    600 FR/NonFR by 100 did BR,. BK, Br.
    4 x 50 3:00
    200 EZ
    5 thru
    100 FR 1:30
    100 FR 2:00
    then
    200 EZ
    2 x 300 IMO K/D/S
    200 EZ
    3 x 100 Snork
    6 x 50 Paddles
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  15. Reunited with MF, Monday, April 13

    by , April 13th, 2009 at 04:28 PM (The FAF AFAP Digest)
    Swim/Solo/SCY:

    Warm up:

    700 variety swim, kick, drill

    Hypoxic set:

    30 x 25 UW shooters w/MF @ :30
    20 back, 10 belly

    Kick Mountain:

    dolphin kick on back w/MF:

    1 x 50 @ :45 (10 sdk)
    1 x 100 @ 1:30 (8 sdk)
    1 x 150 @ 2:15 (7 sdk)
    1 x 200 @ 2:45 (6 sdk)
    1 x 300 @ 4:00 (5 sdk)
    1 x 200 @ 2:45 (6 sdk)
    1 x 150 @ 2:15 (6 sdk)
    1 x 100 @ 1:30 (8 sdk) (around 1:00)
    1 x 50 fast @ :45 (no extra rest) (went 22.5-23)

    100 EZ

    Speed sets:

    5 x 100 back @ 2:00
    75 cruise, 25 fast

    100 EZ

    4 x (25 AFAP free + 25 easy)
    (was going to do more, but was cramping too much. sprints didn't feel great.)

    100 EZ

    Total: 3950

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

    Shoulder feels better after swimming. Inactivity does not agree with me. I don't like taking 2 days in a row off swimming. It seems to work better for me to take one day off swimming during the week and one day off on the weekend as part of a rest day. The whole weekend off makes me feel a bit rusty and tight. Going to ice a lot today and do RC work all week.

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

    Anyone doing marine push ups to add explosive strength? I'm not sure what a marine push up is. Will have to google.

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

    http://www.goswim.tv/entries/5609/sp...il-6-2009.html

    I noticed that Jonty said that tech suits do not afford everyone the same level of improvement.

    http://www.revereswimming.com/docume...of%20Speed.pdf

    Updated April 13th, 2009 at 11:13 PM by The Fortress

    Categories
    Swim Workouts
  16. Monday, 4/13/09

    by , April 13th, 2009 at 01:34 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    400 swim free
    300 IM drill
    200 pull free breathe 3/5 by 25


    swim 16 x 25 on 30: 4 in a row of each stroke, IM order, (did the breast on about 35)
    100 easy


    3 sets of 6 x 75 free with 1:00 between sets):
    #1 on 1:10, make the interval and keep it smooth (ave 1:01)
    #2 on 1:05, make the interval (ave 1:03)
    #3 on 1:15: best average (ave 1:01)


    200 easy swim down
    --
    2950
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  17. Weights (on last Friday)

    by , April 13th, 2009 at 01:29 PM (A comfort swimmer's guide to easy swimming)
    This is the upper body work that I did with my trainer on Friday (4/11/09)

    3x
    Planks on the swiss ball (30- 45 sec holds)
    Cable rotator warm up s 10 lbs 12 reps
    Plate rotator warm ups 5lbs 12 reps

    3x
    Incline DB press 15lbs 12 reps
    DB Incline Fly 12lbs 12 reps
    Tricep dips 15 reps
    Overhead plate press 25lbs 12 reps
    One arm Tricep extension 12lbs 12 reps

    3x
    One arm cable row 40lbs 15 reps
    Lateral cable raise 10lbs 12 reps
    One arm bicep cable curl 20 lbs 12 reps
    Reverse grip lat pull down 70 lbs 12 reps

    3x
    Swiss ball crunch (hands extended straight overhead) 20 reps
    Lotus hold (hands palm down along side body-feet down) 45 sec
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  18. Rest Weekend + Shoulder Paranoia

    by , April 13th, 2009 at 01:19 PM (The FAF AFAP Digest)
    It was raining on Saturday in Tucson, and I let that dissuade me from swimming. I was pretty tired from my M-F workout craze anyway. Sunday I traveled home. Will swim later today.

    Sent in my entry form for a SCM meet in Brooklyn on May 3. http://www.metroswim.org/entryforms/...cParksMeet.pdf. Still not sure whether I'm going. May conflict with family things, or I may be too tired after Zones. I'll play it by ear. This is the only meet where I've read the words "all entries are free." lol

    Not sure what I did, but my cranky shoulder is really bothering me. Lack of sufficient RC work last week? Or overdoing weights? Or sitting on the airplane all day? It hasn't noticeably bothered me in awhile. Chiro check up is probably in order. I'll do a lot of kicking the next couple days. It probably will effect my weight lifting this week too. I had been planning on lifting this week, and knocking off next week before Zones.

    I don't see my entries on the psych sheet for Colonies Zones yet. Hopefully, it just hasn't been processed yet and it was received. Need to think about the apres swim party soon.

    Got my shipment of nose clips while I was gone. The speedo competition nose clip seems much tighter than the others. Hopefully, it will stay on better.

    Updated April 13th, 2009 at 01:44 PM by The Fortress

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  19. 4-13-2009 Sprint Free

    by , April 13th, 2009 at 01:05 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Elisa "That Was NOT a Negative Split" Morton!

    Warmup:
    400 free every 4th catch up drill
    100 flutter kick on side
    6x25 - 6 kick and roll
    8x25 free on :25 - descend 1-4 and again 5-8

    Main Set:
    3x100 free on 3:00 - Went 1:15 (missed third turn completely), 1:11, and 1:16
    150 ez free
    100 free on 3:00 - Went 1:11

    4x200 free on 4:00 - odds were negative split (more like even split for me) and evens were good form
    Last 200 was warmdown.

    2200 yards

    Notes:
    The fastest 100 I've done in practice was 1:15, so 2 1:11s were awesome for me. I was spent on the third one, but the 150 recovery really helped me a lot. We finished early today, so I got some one-on-one help with my backstroke from another swimmer. I need to work on my roll, so she suggested and helped me with the drill where you watch your hands enter the water, so it ends up feeling a little like a 6 kick and roll. I also have to work on a wider hand entry because apparently I've started crossing over my axis of rotation with my hand entry.

    Updated April 13th, 2009 at 05:57 PM by Iwannafly

    Categories
    Swim Workouts
  20. Mon Apr 13th, 2009 Nats in 25 days / 3 weeks & 4 days

    by , April 13th, 2009 at 09:53 AM (Ande's Swimming Blog)
    Mon Apr 13th, 2009

    today I hurt in my left trapezius, almost like a crick in my neck

    Yesterday I updated the [ame="http://www.usms.org/forums/showpost.php?p=176644&postcount=1132"]Swim Faster Faster Index[/ame]


    did [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]Bands[/ame] yesterday at home
    20 with 1 purple
    10 with 2 purple,
    10 with 2 purple
    10 with 2 purple


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    3 weeks & 4 days / 25 days


    TODAYS SWIM PRACTICE
    5:30 - 7:00
    Whitney Coached
    TSC warmed up LCM in main pool, did main set scy in Diving well
    swam with Tyler, Todd, Nate, Brad Bailey, Michael Lovato, & Mike Varozza
    dove in around 5:32


    warm up LCM
    400 fr
    100 fl k r l s
    300 fr
    100 bk k r l s
    200 k went 3:13
    100 br k r l s
    100 fr
    100 fr k r l s


    MAIN SET scy
    lots of SDK

    4 x 100 fr

    4 x 25 fl fast on 40

    assigned 3 x 200
    did 3 x (2 x 50)

    4 x 25 bk fast on 40

    assigned 2 x 400
    did 2 x (4 x 50)
    neck / trap started hurting

    4 x 25 br fast on 40

    assigned 800 fr
    did 4 x 50

    4 x 25 fr fast on 40

    easy 100

    Updated April 13th, 2009 at 10:01 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts