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  1. Blowing bubbles and working on my tan

    by , August 25th, 2009 at 04:18 PM (A comfort swimmer's guide to easy swimming)
    Tuesday 8/25/09

    I was too lazy to get out of bed at 5:00 this morning so I took a long lunch break and swam at noon today. Ahhhh, Sunshine!!!


    SCM, Solo

    200 swim free
    200 kick choice
    300 pull, no paddles, breathe 3/5 by 25
    4 x 75 alt. 50 drill, 25 build
    (did 1 each stroke)

    pull (no paddles)
    3 x 300 w/20 sec. rest: descend 1-3 to about 80%
    100 easy

    2x
    {
    3 x 150, descend 1-3 to fast:
    round 1 free on 2:40 (went 2:20->2:12
    round 2 back on 3:00 (went 2:35->2:25)
    1 minute rest in between sets

    200 swim down
    --
    Total: 3100 meters
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  2. Sarasota Y Sharks Masters 5:30 Workout -8/26/09 -SCY

    by , August 25th, 2009 at 01:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    6 X 50 1:00
    4 X 75 1:15
    3 X 100 1:30
    Swim the set twice.

    6 X 50 kick 1:15
    2 X 200 kick 4:30

    1 X 200 moderate 3:30
    1 X 100 build 1:45
    4 X 50 fast 1:15
    Swim the set three times.
    Break between rounds.

    1 X 800 Pull

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  3. Tuesday August 25, 2009



    Yeah, I once again got up rather than turning my alarm off. Felt like when it went off and wanted to more. However, one does not get in shape by sleeping.

    So I got in a few minutes late. Did a 200 swim, 200 kick as a warm-up.

    Then we did 4 x 75 (50 drill/50 build) swam the first 2 sans fins then put them on for the 3rd and 4th ones but swam.

    3 x 300 descend to 80% did these all kick with long fins. Really tried to push #3 and the legs were hurting a bit.

    6 x 150 descend 1&2 @ 75% 3&4 @ 80% 5&6 @ 85% I did these swim with fins.

    100 ez c/d

    Shoulder is a bit pissy now. Took some advil and am resting it as much as is possible. I'm hoping to ice it later tonight provided I get home at a reasonable hour.

    Due to comments made by coworkers I am inspired to share what I am eating ...
    I ate a mini cliff bar en route to practice this am.

    After practice I had a small organic chocolate milk, a grande skinny vanilla latte, 2 whole wheat blueberry waffles and a HUGE bowl of strawberries, yougurt and almond granola. I've also been drinking a ton of water.

    Snack: string cheese and cheez-itz

    Lunch is two packets of tuna with some lowfat mayo on a whole sliced tomato. 1 piece of string cheese and mangos.

    The rest is tbd ...

    I need to get some weekday runs in ... I'm thinking Monday/Wednesday and then again on Saturday. Spin class fits in well on Thursdays right now. Not sure I can get it in elsewhere which is a bummer. Maybe Tuesdays if I can run out of work early. Also contemplating getting up early on Fridays (we don't swim) and doing a run. Hmmm ...

    Still need to factor weights in - definitely once the season gets closer and the shoulder gets healthier.

    Time to get some actual work done!

    Updated August 25th, 2009 at 05:29 PM by FlyQueen

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  4. Tuesday Aug 25th, 2009

    by , August 25th, 2009 at 10:46 AM (Ande's Swimming Blog)
    Tuesday Aug 25th, 2009

    got an email last night saying we're training at Dick Nichols pool till the swim center opens

    TODAYS SWIM PRACTICE

    SCY
    6:00 - 7:30
    whitney Coached
    Dick Nichols Pool
    Swam with Tyler, Sharon, Doug, Amy, Brandon, Larry, & Meghan
    pool felt 83 or 84
    dove in around 6:10


    Warm-up
    400

    Main Set

    4 x 150 fr on 2:05 desc
    rest 30 set
    4 x 150 fr on 2:05 strong

    assigned 800 k with fins
    did: 600

    8 x 150 on 2:10
    done 100 fr 50 stroke

    16 x 50
    2 on 45 2 on 40 2 on 35 2 on 1:00


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Considering:

    a yet to be named SCM meet in San Antonio

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
    Categories
    Swim Workouts
  5. Slightly easier.....or was it....

    by , August 25th, 2009 at 07:40 AM (Mixing it up this year)
    I figured I would do an easier workout today so I chose a sprint workout. I totally forgot the effort you put in is why you need the extra rest. Actually I need to work on my 50 and 100 Free this year, I want my 50 low 27 to high 26 and my 100 under 1 minute.

    The kids will keep me motivated for sure as they are starting to leave me behind.

    8x100@1:45 Free swim #3&6@2:00 1/2 pull 1/2 kick
    5x50@1:30 Free FAST went 36, 35, 35, 35, 35 for me that is fast in practice
    8x50@1:00 Free swim #3&6@1:15 1/2 pull 1/2 kick
    6x25@1:00 Free Fast held 16's from a push
    8x25@:40 Free EZ

    5x50@1:10 Free right arm only held 1 minute
    3x100@1:45 Free w/paddles & bouy
    5x50@1:10 Free left arm only held 55's this arm is much stronger

    3x100@1:45 Free kick w/fins
    2x200@3:00 Free w/paddles & bouy descend went 2:51, 2:35
    200 Free EZ warm down

    Total 3500 yards

    Updated August 25th, 2009 at 10:09 AM by Donna

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  6. Quickie Monday

    by , August 24th, 2009 at 10:26 PM (Swimming, Life, and Other Stuff!)
    I swam a quick workout at LA Fitness after-school:

    4 X (200 Free/2 x 100 Free/4 X 50 Free)
    1st time warm-up.4:00-2:00-1:00
    2nd time 3:45-1:50-55:00
    3rd time 3:40-1:45-55:00
    4th time 3:30-1:45-55:00

    200 IM Smooth
    2 X 100 IM sprint!
    2,800 scy

    I had a staff in-service meeting directly after school, scurried to the pool for solo swim, then reported to Educational Services Center to picket the school board meeting with fellow professional educators. We have been working without a contract for TWO YEARS! Our insurance costs have gone up 24% this year, class sizes have sky-rocketed, and teacher morale is at an all time low. I know times are tough and everyone is feeling the pain, however I feel if we don't stand up for ourselves now it will only get worse.
    Anyway....the camraderie was fun, and 3 different news channels were there! I can't wait to see the 11:00 news!
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  7. Weights + Swim

    by , August 24th, 2009 at 09:40 PM (Elise's Fitness Fun)
    Weight room workout:

    1 mile run on treadmill

    50 sit-ups with 12 lb. med ball
    100 bicycles
    50 good morning darlings
    push-ups with Bosu ball: 3 sets of 15
    3 sets of 10 leg raises

    Bench press: 75 x 10, 85 x 8, 95 x 6
    Lat hi row: 110 x 10, 120 x 8, 130 x 6
    Seated row: 55 x 10, 70 x 8, 85 x 6
    Leg press: 180 x 10, 190 x 8, 200 x 6
    Hip adduction: 100 x 10, 120 x 8, 130 x 6
    Hip abduciton: 100 x 10, 120 x 8, 130 x 6

    I know - not in the ideal order. Was trying out new things today and will put in a better order next time.

    Swim

    300 warm -up

    4 x 200 with 30 seconds rest:
    1 & 2: backstroke with paddles
    3: dolphin kick - no fins
    4: dolphin kick on back with fins

    8 x 25 fly - 3 rt/3 lt/3 full - on :45

    4 x 25 head-up free on :30
    4 x 25 doggy drill on :30
    4 x 25 straight arm hesitation drill on :30
    100 perfect freestyle

    200 breast kick

    2000 SCY

    After the weights workout, I anticipate being VERY sore tomorrow!
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  8. Into the OW, Monday, Aug. 24

    by , August 24th, 2009 at 05:56 PM (The FAF AFAP Digest)
    Well, it wasn't too rough today, so there was no excuse not to venture into the OW. And it was an enjoyable break from the usual walls. I swam a course my husband had measured with his bike computer as 1.7 miles on the road. I must have swum 2+ miles with the zig zagging and having to swim back out past the surfers several times. And there were no jellyfish! The only bummer was that I lost my goggles when I got hit by a huge wave on the way to shore. Luckily, I have others.

    Then I ran back along the beach. And it didn't even feel too dreadful!

    Now, after a day of sun and surf, it's almost time for my margarita! Sleep be damned.
    Categories
    Swim Workouts , Running
  9. Monday, 8/24/09

    by , August 24th, 2009 at 04:45 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie
    (she finally drug herself out of bed for an early swim )

    400 swim free
    200 kick choice
    (did this as rev IM)
    300 pull no free, no paddles
    6 x 50 on 1:00 alt. drill/build by 25
    (did 2x fly-back-free)

    3x around:
    {
    pull 300 free no paddles on 5:00, work the finish of the stroke.
    (was hitting these around 4:35-40)
    4 x 25 IMO on :40, keep the strokes long, and descend each stroke by round
    (not sure of times on these but each round was faster)
    }

    kick (w/fins) 6 x 50 smooth w/10 sec. rest
    (did these w/zoomers)
    --
    Total: 2700 meters
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  10. Sarasota Y Sharks Masters 5:30 Workout -8/25/09 -SCY

    by , August 24th, 2009 at 04:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 100 2:00
    4 X 100 1:45
    4 X 100 1:30

    4 X 50 Kick 1:15
    3 X 100 Kick 2:15
    1 X 200 Kick -

    4 X 200
    1 X 100 easy
    3 X 200
    1 X 100 easy
    2 X 200
    1 X 100 easy
    1 X 200
    1 X 100 easy
    200's are to be strong on 3:00
    100 easy on 2:00

    1 X 50 Fly 1:00
    1 X 100 50 fly/50 back 2:00
    1 X 150 50 fly/50 back/50 breast 3:00
    1 X 200 IM -

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  11. Monday Aug 24th, 2009

    by , August 24th, 2009 at 12:17 PM (Ande's Swimming Blog)
    Monday Aug 24th, 2009

    Longhorn Masters is in limbo for the next week, we're waiting for an email to tell us if we'll have team practice Tue Aug 25th through Tue Sep 1st, plan B is to swim at Stacy pool
    I'm thrilled to train in cooler water

    This fall I'm training for speed strength & weight loss

    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    chris Coached
    Garrison pool
    swam with Tyler, Todd, Paul, Nate, Jon, & Sharon


    Warm-up
    did around 800

    Main Set

    900

    4 x 50 fl drill

    assigned 900
    did: 9 x (25 easy 25 with 12 SDKs fast)

    4 x 50 bk

    assigned 900
    did: 9 x (25 easy 25 br strong)

    4 x 50 br

    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Considering:


    a yet to be named SCM meet in San Antonio

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
    Categories
    Swim Workouts
  12. Monday August 24, 2009

    Ah, that 4:30am alarm ...

    I shall celebrate each and everyday I actually get up and get out of bed to do something more than curse it and turn it off.

    As per my usual I was a tad late. Did about 300 (maybe a bit more) of actual swim then put the long fins on and did another 300 kick.

    6 x 50 (drill/build) did them with the long fins and swam

    3 x (300 swim 4x25 fast) Did this all kick as I did not want to irritate my shoulder.

    6 x 75 descend 1-3, 4-6 pull again I kept on the fins and did this kick.

    4 x 25 ez (was supposed to be 8)

    I am happy as I feel like I'm making progress. The shoulder is being less pissy. I do love kicking with those long fins though ... so nice! Going to try and swim a bit more tomorrow, maybe swim with the fins? Maybe swim the warm-up and first set without fins?

    Signing off to get ready for the kiddos. First full week!!!
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  13. Back to normal but conscious of stroke mechanics

    by , August 24th, 2009 at 07:42 AM (Mixing it up this year)
    I am trying to stay focused on stroke mechanics as I turn the volume back up. Right shoulder did well this morning but I did not push much with the paddles, just kept it easy. This first set was done with no breaks between the swims.

    3x200@3:30 Free
    5x100@1:35 Free
    8x50@:45 Free
    2x200@3:10 Free
    3x100@1:30 Free
    1x200@3:00 Free

    8x100@1:45 Free w/paddles & board EZ
    8x25@:40 Free every 3rd FAST my fast felt really slow at :17
    8x100@2:00 Free w/paddles last 25 kick on back
    3x200@:10R Free w/fins #1 kick, #2-3 swim EZ arms

    Total 4800 yards

    Swam part of this workout again this evening. Actually swam faster this evening than this morning but I was also drafting off Sandra(11). This is the first time she has actually kept ahead of me for an entire set. I can't wait to see how she does in her next meet.

    Total of 2200 yards

    Updated November 26th, 2009 at 05:24 PM by Donna

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  14. Sunday August 23, 2009

    Four mile run. Did not feel terrible, but did not feel great. I'm stoked I got it in. Planning on getting in the pool tomorrow and kicking if the shoulder does not cooperate.
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  15. D, for Me, Sunday. Aug. 23

    by , August 23rd, 2009 at 10:29 PM (The FAF AFAP Digest)
    Made it the YMCA before it closes for the rest of the week. Not a bad pool. Very shallow, especially at one end, but a cool temperature. I went in the early to mid afternoon to avoid it being closed due to late afternoon thunderstorms. The storms never came, so I was happily able to sit on the beach for a couple hours after my workout.

    Swim/SCY/Solo:

    Warm up:

    Usual 700 variety swim, kick, drill

    Main set:

    16 x 200 w/fins, done with descending intervals as:

    4 x 200 free @ 3:00
    4 x 200 backstroke kick @ 2:50
    4 x 200 free @ 2:40
    4 x 200 backstroke kick @ 2:30 (had 7-8 seconds rest on these)

    No extra rest between. It wasn't as terrible and dull as I feared. It's nice to combine the mid-D with some early season kicking. I'm big fan of kicking a lot in early season. Not 2 days like Wolfy has managed, , but maybe a couple months of it.

    100 EZ

    5 x 50 breast pull @ 1:00

    5 x 50 dolphin kick on back @ :50

    100 EZ

    Total: 4600

    Did my RC exercises even! I may swim in the ocean tomorrow if it's not as rough rather than driving to the YWCA (which apparently is open next week -- it will be mobbed with tris I'm sure). They rescued 25-30 people at Wrightsville Beach yesterday because of the rough currents.
    Categories
    Swim Workouts
  16. Hiking the high country

    by , August 23rd, 2009 at 07:53 PM (A comfort swimmer's guide to easy swimming)
    Took Saturday off from swimming and went for a hike in the mountains near here.

    Two of my friends and I hit the trail after an early breakfast and headed up Soldier Creek, in the Ruby Mountains. Our destination was Hidden Lakes (elev. 9600'), then down to Robinson Lake (9200') then back to the trailhead (6400'). This trip took about 6-1/2 hours and we covered about 10 miles. It was a great day but left my legs and feet real sore and tired. If you're on Facebook, I've posted pix.

    Sunday was a recovery day. No swimming or much of anything else since it's been raining on and off for most of the day.

    Back to the pool early tomorrow morning.
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  17. Sunday

    by , August 23rd, 2009 at 07:33 PM (Swimming, Life, and Other Stuff!)
    Swimming in the A.M. at FPAC with the Nasti's.
    It was cold out! All the rain and weird weather dropped the pool temp to 77! It felt great!
    I decided to do a 60 minute straight swim. a) to stay warm, and b) with big shoulder's coming up I thought I should start getting used to swimming alone with myself. I also like long swims. I ended up going 3,500 LCM in 1:00.34. I did an easy 200 back after that to cool-down. Jumped out, downed a cup of joe asap and hit the winding road for home! Total 3,700 LCM.
    I practiced with 2 caps today. The water is predicted to be xtra cold at BS this year. Vive Bene suggested a silicone base layer cap followed by an over cap. I tried this with my goggles inbetween the caps. It worked beautifully!

    I've been working on rhomboid strengthning, and a roller exercise on my lats; this is to combat neck pain. I've been at it for a week and it seems to be helping a ton! This was a self-diagnosis via the internet and u-tube. I also consulted with the trainer who lives behind me.
    I love the computer!

    Tomorrow's monday so I better get cracking for school!
    I recieved a grant last spring $$, I'm needing to place an order for some cool fitness stuff for the gym! Free money is a bit of work, but lots of fun to spend!
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  18. Sunday Aug 23rd, 2009

    by , August 23rd, 2009 at 06:19 PM (Ande's Swimming Blog)
    Sunday Aug 23rd, 2009

    weights
    bench
    lat press
    lat pull
    leg press


    TODAYS SWIM PRACTICE

    scy
    8:30 - 9:00
    trained with Weiss & Weiss at Rollingwood pool
    Kirsten Coached
    swam with Rip, Jimmy Bynum, & several other W&W swimmers


    12 x 50
    1 25 r 25 l
    2 catch up
    3 kick
    4 dps

    8 x 75
    odds fl bk br
    evens fr bk fr

    4 x 100

    3 x 200 fr on 3:00 desc
    went 2:02

    6 x 100
    3 on 1:20
    2 on 1:15
    1 on 1:10

    3 x 200 fr on 3:00 desc
    went 1:56


    6 x 100
    3 on 1:15
    2 on 1:10
    1 on 1:05

    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    Considering:

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  19. Sarasota Y Sharks Masters: 5:30 Workout 8/24/09

    by , August 23rd, 2009 at 01:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 50 1:00
    2 X 100 1:50
    1 X 200 3:30
    Swim the set twice.

    2 X 100 Kick 2:15
    4 X 50 Kick 1:15
    8 X 25 Kick FAST :40

    1 X 200 stroke/free by 50 4:00
    4 X 50 1 of each 1:05
    Swim the set 3 times.

    1 X 400 6:00
    2 X 200 3:00
    1 X 300 4:30
    2 X 150 2:15
    1 X 200 3:00
    2 X 100 1:30

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  20. Saturday Aug 22nd

    by , August 23rd, 2009 at 04:14 AM (Ande's Swimming Blog)
    Saturday Aug 22nd

    garrison
    whitney coached
    trained with larry tyler ned and paul

    300 fr

    300

    300

    300 k

    10 x 100 fr on 1:40 aerobic

    assigned 900
    did worked on SDK

    10 x 100 on 1:40 aerobic
    held around 1:13
    Categories
    Swim Workouts