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  1. Met with a coach today.

    I told Heather I was doing a 5k ocean swim on Saturday so we focused on getting ready for that. We worked on elongating my stroke, relaxing my feet and hands and breathing on both sides. She showed me some drills for maximizing my stroke...to swim more efficiently with less effort.

    Drills to remember and do:

    Lie on back, arms at side roll full circle leading with the hips while kicking.

    Lie on stomach, put a kickboard between thighs and tap it at the back of your stroke in freestyle.

    Sculling with fingers apart slightly.

    Counting my strokes down pool. She said no more than 17. I stayed under that fairly easy.

    I asked her to time me on the 25 and 50 after our class of focusing on longer stroke.

    25yds- 15.6 and 50 yds - 34.8.

    If this is accurate these are awesome times for me. I am not going to post them as I want to check with a stopwatch for accuracy.

    I will be away from my regular workouts as I am traveling to Fla and SF until August 1. When I get back I will meet with her again. I hope to find pools to swim in when I am away.
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  2. Mon Jul 13th, NO swim center till Sep. Zones in 5 days

    by , July 13th, 2009 at 10:37 AM (Ande's Swimming Blog)
    Mon Jul 13th, 2009

    zones psych sheet is up

    NO swim center till September, closed it for repairs, training at Garrison Pool till swim center opens

    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    Whitney Coached
    Garrison pool
    swam with tyler, larry, & andrew beside chris, nate, marcio, & ned
    jumped in first

    WARM WATER felt 85ish
    shallow end's 3 feet deep other end was 5 or 6
    outdoor changing area with no ceiling
    1 shower, barely works,
    we are spoiled at the swim center

    Warmup
    3 x 300

    Main Set:
    first moderate 2nd one faster
    2 x 250 done 200 fr 50 fl
    2 x 200 done 150 fr 50 bk
    2 x 150 done 100 fr 50 br
    2 x 100 fr
    2 x 050 1st free, 2nd fl for time went 28.7

    100 easy

    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Who's coming

    5 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR

    Updated July 13th, 2009 at 04:19 PM by ande

    Categories
    Swim Workouts
  3. Pacific Masters Champs - More than Swimming

    by , July 13th, 2009 at 09:50 AM (My non-workout blog and random thoughts)
    It's Monday morning (July 13; 6:00am) after the meet and I am so happy to have come to the meet. It was great seeing the Rolling Hills Mud Sharks and Manatee Masters swim teams - as well as over 400 swimmers. What a grand celebration of life and friendship.

    Coach Sharlene Van Boer and the Rolling Hills Mud Sharks adopted me and let me hang with them. What a great group of swimmers! A few years ago, I swam some relays with Shar's husband - Eric and team members Bill Adkinson and Lee Rider. We did fairly well and more importantly, we became lifelong friends. What more could you ask for from masters swimming?

    I also got to touch base with the amazing Jim Clemmons and Rob Murk from the Manatees. Jim gets my award for the most famous mustache in Masters swimming.

    I also got to know Cokie Lepinski a bit better after sitting with the Mud Sharks. Cokie has been a long time Mud Shark, but is now branching out to start her own team in San Rafael. I was particularly touched by the kindness and encouragement shown to her by Coach Shar and the other Mud Sharks. I know that Cokie will do well in her new career (having already retired once). She is a great person with a big heart.

    Saturday evening, the Mud Shark team went to a fantastic brew pub in San Rafael. I had a good porter and a great salmon dinner. And there was live music on the plaza next to our outdoor table. It was cool, the skies were blue and everyone was so happy and rock'in to the music. I can't tell you how much I enjoyed that evening.

    Sunday evening, Bill Adkinson and his partner Diane S. hosted a BBQ at their home on the bay. They built a dock from the seawall to the estuary that leads to the ocean. Bill's daughter and her friend came over and they went kayaking. If I had had a bit more time, I would have gone out with Bill - but tempus fugit. We had a really nice evening and I helped them with their backyard improvements by wheelbarrowing two loads of gravel to their backyard. It more ceremonial than anything else. I really appreciated their hospitality and I am looking forward to hosting them when they make the big Southwest swing in the fall.

    As for my swimming, I gave the 50 back record a scare, but did not swim as fast as I had hoped. I think I need to learn how to swim LCM more strategically. I died in the 100 and 200 backstroke races and had subpar swims.

    But more importantly this swim meet was a symbolic victory over a broken heart. I barely survived Toronto - but at this meet, I was able to enjoy myself, cheer for and joke around with old friends - as well as making some new friends.

    Masters swimming is much more than just racing - it's all about friendship, celebrating life and acting on positive life choices.

    I'll see you in the water!
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  4. Monday 7/13 - Ande is right

    by , July 13th, 2009 at 07:44 AM (Mixing it up this year)
    If you work at it long and hard enough even a lousy kicker can have a GREAT KICK! After over a year and a half of working at it I can finally say that for a 100 Free I HAVE A KICK I can be proud of.

    500 Free
    10x50 @ 1:00 Free Lung busters the last 6 were hard
    500 Free kick w/fins every 3rd 50 fast
    500 kick w/fins alternate 50 fly on back/50 back
    5x200 @ 3:30 Free w/paddles & bouy went 3:24, 3:19, 3:14, 3:07, 2:58
    5x100 @ 2:00 Free sprint in and out of turn for total of 30 meters - awesome kick here
    500 Free as 50 swim/50 drill

    Total 4000 meters
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  5. I am too a sprinter!

    Jazz, Fort and I had a "discussion" about if a 200 was a sprint or a middle distance. Today, I was reading Swimming Fastest, and Maglischo weighed in on the topic.

    Maglischo classifies a person as a sprinter if their 100 and 200 are comparable competition wise. So if you place well in both the 100 and the 200, you would be a sprinter. On the other hand, if you place well in the 200 and the 400/500, you are a middle distance swimmer. Someone who performs much better at the 50 than the 100 is considered a "fleet" sprinter, because Maglischo considers drop dead derogotory.

    Based on SCY Zones, I am ranked #103 in the 50 free, #123 in the 100 free, #98 in the 200 free, #61 in the 500 free. Crap, that makes me a fleet middle sprinter.

    Ok, how about USAS timestandards as a better, larger pool to compare too? I have the A cut by .5/50 in the 50, I missed the A cut by .25/50 in the 100, I missed the A cut by 1.5/50 in the 200 and I missed the A cut by 1.7/50 in the 500.

    So yes, I am a sprinter, not middle distance. It also means my endurance really sucks.

    I really really want to blog about my meet from two weeks ago, all triathlete style, and tell everyone about how my wife kicked my ass in one event and in another I went my second fastest time ever. But since the results still are not posted online , I am only positive about the first occurance and a little hazy that the second actually happened. So until the results are posted, no details.
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  6. Sunday, July 12

    by , July 12th, 2009 at 06:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    700 variety warm up

    Main sets:

    Kick mountain (w/fins):

    1 x 50 dolphin kick on back @ :45
    1 x 100 dolphin kick w/board @ 1:30
    1 x 150 dolphin kick on back @ 2:00
    1 x 200 dolphin kick w/board @ 3:00
    1 x 300 dolphin kick on back (don't know interval, collision, see below)
    1 x 200 dolphin kick w/board @ 3:00
    1 x 150 dolphin kick on back @ 2:00
    1 x 100 dolphin kick w/board @ 1:30
    1 x 50 dolphin kick on back @ :45

    50 EZ

    4 x (4 x 50), done as:

    #1 = 50 drill (2 single arm fly, 2 br w/dolphin kick) @ 1:00
    #2 = cruise free @ 1:30
    #3 = AFAP backstroke w/fins (25ish)
    #4 = easy

    100 scull
    100 EZ

    10 x 25 shooter w/fins (odds belly, evens back)(moderately fast)
    50 EZ
    10 x 25 (odds easy speed fly, evens EZ DAB)
    50 EZ
    10 x 25 shooter (odds fast shooter no fins, evens EZ)
    50 EZ

    100 EZ

    Total: 3650

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

    Had a nasty collision during the kick mountain. Big kid from a lifeguard class popped up in my lane as I was kicking on my back. Hurt my wrist. Got home and it's very sore and swollen. I am sooo sick of this happening. The weird thing is that whoever just pops into my lane (apparently without looking) acts as if it's my fault when there's a crash. WTH?! If I'm driving down the road, I can't just space out and drift in some other lane. I'm worried I won't be able to lift much this week ... Going to give it ice baths. It keeps swelling more as time goes on.

    I skipped my team practice so I could sleep in. I feel a little peppier today. I've also decided I'm done with hard aerobic work. I think I've done a fair amount this summer for a wimpy sprinter and I'm only swimming one 100 and the rest 50s at Nats (even my relays will be 50s). So I'll carry on with some mellow aerobic work and speed work for awhile, then cut back intensity during week one of taper and yardage during week two.

    And, so sadly, there will be no 6th event at Nats, so I will not be swimming evilstroke. Haven't looked at the timeline yet, but it appears I may be able to show up at the pool around 3:00 in the afternoon that day!

    Checked the psych sheets for Jr. Champs this weekend. I'm seeded 10th in the 100 fly and 5th in the 100 back right next to a couple of Mini-Fort's friends again. I seeded myself .5 slower than my best times as I won't be tapered.

    Updated July 12th, 2009 at 08:55 PM by The Fortress

    Categories
    Swim Workouts
  7. 7/12 LCM St Pete meet day 2

    by , July 12th, 2009 at 04:52 PM (FREEDom)
    400 Free
    Calvert, Mark 50 TMM 4:40.00 4:41.73
    1:07.02 2:19.34 (1:12.32)
    3:31.37 (1:12.03) 4:41.73 (1:10.36)
    Hmm... I thought I could go under 4:40, but not today. But looking back, that was my 2nd fastest 400 in masters, so I'm OK with that. Eduardo, my early morning swim teammate, swam a 4:39... did well. Crushed me on the last 100. We swam the 500 at a meet in the spring, and he faded oh the last 100. Not today. Good for him, as he had a good meet.

    50 back
    I won't write much on that. The start was slick on the feet, then about 1/2 way I hit the rope and thought I had broken my fingers.,.. jammed them nicely, so I shut it down. My hand still hurts as I type.

    100 back
    Calvert, Mark 50 TMM 1:13.50 1:14.59
    Not too happy with that, but with my hand... I was out in my 200 back at 1:15.79, so I should have been faster.

    50 Free
    Calvert, Mark 50 TMM 26.80 27.28
    Slow... but everyone was slow today. It was the last event. I can usually break 27, but did not have much speed today.

    Also swam a couple of relays. Our 200+ mixed medley was 2nd, 2.:28.41. Our 160+ mens medley also got a 2nd, 2:07.17.


    Our team did well -- 4th overall - first was the host team, and 2nd was the LMSC combined team... they both had more than 40 entrants, and we had 15, which 14 actually swam. Out points/swim and points/swimmer were #1!. Our club is not big (but growing), but we've got a nice nucleus of swimmers who actually like to compete. We also had several high point winners among our 13 swimmers. I got a high point. They usually give nice towels, but today was t-shirts. One of the benefits of swimming lots of events!
  8. Sat Jul 11th, 2009 zones 7 days away

    by , July 12th, 2009 at 02:59 PM (Ande's Swimming Blog)
    Sat Jul 11th, 2009

    zones psych sheet is up


    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with marcio paul jamie
    arrived late

    Warmup
    200


    Main Set:

    4 rounds of
    4 x 50 fr on 35 held 28's & 29's
    50 k easy
    50 dive start 25 fast 25 easy

    assigned 20 x 75
    did 20 x 25 worked on SDK


    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Who's coming

    7 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR

    Updated July 12th, 2009 at 05:03 PM by ande

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  9. Saturday, 7/11/09

    by , July 12th, 2009 at 11:41 AM (A comfort swimmer's guide to easy swimming)
    My leg is really sore from the fall yesterday but it didn't seem to affect my swim much.

    SCM, Solo

    200 swim free
    200 kick choice
    200 pull free breathe 3/5 by 50
    (Still don't like these but they are getting a little easier)

    swim 4 x 150 free on 2:45: descend 1-4 to pretty much all out on #4
    (Went 2:23, 2:20, 2:15, 2:07)

    kick 4 x 50 w/5 sec. rest smooth choice

    swim 9 x 50 on 1:15 in sets of 3:
    #1 12.5 fast fly, 25 easy free, 12.5 fast fly
    #2 12.5 easy free, 25 fast fly, 12.5 easy free
    #3 easy free
    (because my shoulder was still a little twingy, I wore my zooomers on these.)

    pull 8 x 25 w/5 sec. rest easy choice
    (used buoy only, did free on odds, back on evens)

    swim 6x {25 off blocks fast choice, 25 swim back easy} Take as much time as you need on these to feel relatively recovered before the next one.
    (Didn't have blocks, did these from a push. #1-2 fly at 17-18, #3-4 back around 18, since I didn't have flags I rolled over at about where I thought the flags should be and glided in
    #5-6 free at around 16. Did these all on 2:00)

    200 swim down choice

    Total: 2550 meters
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  10. Friday's Workout

    by , July 12th, 2009 at 11:31 AM (A comfort swimmer's guide to easy swimming)
    7/10/09

    Friday was a bit of a disaster. While setting up the flags, I slipped and fell. I now have a huge bruise on my thigh, a scrape on my forehead and a black eye (I look like I was in a bar fight). So I didn't get to swim Friday morning. I did go in after work and do a short swim but it didn't go very well.

    300 swim alt. 75 free/75 back
    200 IM drill
    200 pull alt. 50 free/50 back

    swim 7 x 125
    (These were supposed to be rotating IM but my shoulder was cranky and fly hurt a bit so after the 1st one I did the a mix of back and free on the rest)
    50 easy

    swim 8 x 25 choice on 40: odds first 12.5 fast, evens 2nd 12.5 fast
    (these went ok. Did free and back. Am really starting to feel my kick.)

    swim down 100 easy
    --
    Total: 1925 meters
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  11. soaking saturday

    by , July 11th, 2009 at 11:23 PM (Swimming, Life, and Other Stuff!)
    I woke to the sound of thunder this morning. Our am lake swim was foiled.
    I ended up doing a quick workout with some stroke at LA Fitness:

    *200 Freestyle warm-up 3:30 int
    *2 X 100 Freestyle on 1:45 int with paddles
    *4 X 50 Freestyle on :55
    *8 X 25 freestyle on :30 (breath pattern 3, 5, 3, 6, 3, 7,3, 5)
    *Do this set 4 X with IM Roll on Stroke
    100 IM on 2:00 int
    100 stroke on 2:00 int
    2 X 50 Stroke on 1:15(fly/breast) 1:00 (free/back)
    4 X 25 stroke on ;30
    *100 IM cool-down
    2,500 scy

    Tomorrow we are aiming for another lake swim in the am. followed with a fresh waffle brunch on the deck!!
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  12. A Good Workout Week

    by , July 11th, 2009 at 09:17 PM (Elise's Fitness Fun)
    Had a good workout week. Totals are as follows:

    Swim: 4 workouts for a total of 11,397 yds
    Run: 3 workouts for a total of 10.5 miles
    Weights: 2 workouts with heavy weights

    One more week of really hard work. Based on the observations and suggestions of Chris Stevenson and qbrain, I am only going to do one more week of lifting weights. Once I stop the weights, I'll do one more week of body weight exercises and two more weeks of core work. I can tell my body will thank me. I am really thankful to Chris and qbrain for pointing out the likely reason for feeling broken down.

    Today when I was swimming, I was not sore, but I just felt tired. Most of my workout was basically a long warm-up leading up to the AFAP swims.

    I have some lofty ideas about some running races in October, so I'll keep my running up until 10 days before Nationals. All my runs will be easy up until that point. I might do some HIIT on the treadmill this week, but will definitely go into easy mode by the end of the upcoming week. I will literally have to hit the ground running right after Nationals if I have any hopes of having a decent race in October.


    Got my final swim and run workouts in for the week today. Swim workout is as follows:

    Warm-up:
    200 swim
    200 kick
    200 pull

    5 x 100 free - descend on 1:30

    4 x 100 dolphin kick with board (no fins) -descend on 1:40

    4 x 75 back pull with paddles - descend on 1:10

    4 x 75 fly - 25 rt/25 lt/25 fast fly - on 1:30

    4 x 75 bk - 25 rt/25 lt/25 fast bk - on 1:30

    4 x 75 fr - 25 rt/25 lt/25 fast free - on 1:30

    100 easy

    4 x 50 - 25 underwater/25 fly with fins on 2:30 - AFAP

    200 recovery swim

    4 x 50 - 25 underwater/25 free with fins on 2:30 - AFAP

    200 easy cool-down

    3600 SCY

    Did my swim in the early afternoon in the outdoor pool I enjoy so much. The pool happens to be 45 minutes from my house, but it is worth the drive. I take my 10 year old son with me and he plays on all the cool slides while I swim in the adjacent lap pool. He loves the pool and is very social, so he has not complaints about me dragging him along for the ride. I usually go through a drive-thru on the way home and get him a Big Mac and a milkshake as an additional reward. I'm also trying to get some poundage on him - he is 4'9" and only weighs about 68 pounds. Believe it or not, I'm good about not buying junk for myself when I go through the drive-thru. I usually get a diet coke or a Hi-C to drink.

    Early this evening did my 2.8 mile run. My neighbors all think I'm a workout nut. When I ran past one of my neighbors fixing his scarecrow out in his garden he yelled, "'bout too hot to be doing that, ain't it?"

    I replied back that I liked his scarecrow.

    Updated July 11th, 2009 at 09:53 PM by elise526

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  13. 7/11 LCM St Pete meet day 1

    by , July 11th, 2009 at 07:45 PM (FREEDom)
    Led off with the 1500. Seeded with a 19:00, swam a 18:50.29. 1st 100 was a 1:10.99, then settled in into a 1:15+ pace until 1200, then 1:18, some 1:16s, then a 1:14. I was hurting... I actually did a a few strokes of back at the 800 and 1200. I was tired, OK? Needed to check my splits in that scoreboard behind me. I have not really swam the 1500 all out, as I usually do an 800 (split 9:56.60), so if I can keep from doing that backstroke crap, I can drop a few seconds. Overall pretty happy with the time... anything under 19:00 was good with me. But room to improve. And glad its over. My triceps and lats tightened up terribly when I started to warm down. I could hardly warm down they hurt so bad. And as expected, it pretty much affected my swims the rest of the day.

    Glad to have a couple of hours before my next swim (the next event). Thankfully the 1500 was seeded fast to slow, hence the rest. Swam the 200 back in 2:34.80, split 1:15.79 2:34.80 (1:19.01). OK with that swim, but could feel the 1500, but not as bad as I thought. Beat my seed time by 0.20!

    Then came the 200 free. Ugh. This is where I really felt it. 2:13.95. Seeded with a 2:11.0. Oh well. Split 1:04.33 2:13.95 (1:09.62). Pretty ugly. I swam this meet a couple of years ago and did not swim the 1500 or 200 back before the 200 free, and went 2:09. Another local SCY meet also has a similar event order of 1000, 200 ba, 200 fr, and if I swim the 1000 and 200 ba, my 200 fr slows down by about 2 - 3 secs. So, today's lesson, swim lots, or swim fast. Chose one.

    Had about an hour rest. Swam a relay somewhere in there, and jumped early and got DQ'd. Then swam the 100 free. Went 59.06. Out in 28.0 by hand timing. Off my fastest by more than a second, and went 58.3 I think last year at the Colonies Zones, but pretty OK with it considering all the other swimming.

    Warmed down a bit, and swam another 200FR relay 160+ with Eduardo (29), Matt(28), George(56), and I (50) anchored. Went 1:48.+. Almost beat the SPM 120+ relay. Had a good race as Eric of SPM dove in just before me, but I caught about 1/2 way...but could not get past him, and he got me on the touch. Fun race!

    Tomorrow is the 400 free first event again seeded fast to slow, so I'll get some extra rest, which will help. Have the 50 and 100 backs, and 50 free at the end, which I'd like to do well in... my 50 splits on the relays were slow around 27.0, so not so sure. I've not been doing much sprinting. Its the last event, so nothing to hold back!
  14. Saturday 7/11 - Long Day

    by , July 11th, 2009 at 07:28 PM (Mixing it up this year)
    We started early this morning. The girls and I swam long course at the aquatic center in Savannah. They are getting so fast so quickly.

    400 Free
    400 IM drill
    500 Free kick w/fins every 3rd 25 sprint
    500 free
    5x100 @ 1:50 Free
    8x25 @ :45 IM order
    250 kick
    250 free warm down

    Total 3000 meters

    After practice we had a birthday party outside all day. I am so tired.
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  15. Saturday, July 11

    by , July 11th, 2009 at 06:57 PM (The FAF AFAP Digest)
    Had 2 snappy workouts today. My weights session was interrupted by seeing an old friend. Had to catch up on life and her marathon training. My swim was cut short by a "hygiene accident" at my gym pool, forcing me to drive to another pool. My 3 kids have never closed down a pool; it's so frustrating when this happens. Anyhoo, here's what I got in in "less is more" fashion (which is probably good, as I'm still dragging some).

    Weights/Drylands:

    tricep press, 50 x 3 x 10
    seated narrow grip row, 80 x 3 x 10
    leg press, 210 x 3 x 10
    deadlift, 80 x 2 x 10
    (trying to do these in explosive fashion)
    bent over rear delt fly w/12.5 DBs, 12.5 x 3 x 10
    elevated crunches on bench w/10 lb weight held by feet, 2 x 25
    external and internal rotators, 10 x 3 x 15, each arm
    "chops" w/stomach on bosu w/3 lb weights, 3 x 2 x 25
    seated straight arm dips for RC, 2 x 25
    3 position arm extensions, 2 x 15

    Swim/SCY/Solo:

    600 variety warm up

    6 x 75 (50 back w/ 10 & 8 SDKs + 25 feet first scull)

    6 x 50 single arm fly @ 1:00

    6 x 50 breast @ 1:00
    (My daughter told me I need to squeeze my elbows together at the end of the pull. Never really focused on that. Duh. Had more DPS.)

    50 EZ

    6 x 25 shooters (3 dolphin, 3 flutter)

    50 EZ

    6 x (25 AFAP free or back + 25 EZ + 25 easy speed fly + 25 EZ)

    100 EZ

    Total: 2600

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

    Food:

    Breakfast: 2 slices of Ezekial bread w/peanut butter
    Lunch: Salad w/romaine, chicken, flax seeds, tomato, avocado, currants, peppers, blueberries
    Snack: StrawnanaBerry smoothie
    Snack: G2 & balance bar after weights, endurox after swim
    Dinner: Lobster, steak, corn on the cob, sliced tomatoes, french bread, key lime pie

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

    It's less than 4 weeks out from Nats. I'm not exactly feeling as beastly as planned (tired, naggy shoulder). Haven't quite decided on when to quit weights. I notice Q said 3 weeks out on Elise's blog. I'm worried, though, that that much time off my worsen the shoulder situation. So I may taper weights during week 3 and then drop weights (but not RC) for 2 weeks.

    Updated July 11th, 2009 at 10:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Fricking Friday

    by , July 11th, 2009 at 12:59 AM (Swimming, Life, and Other Stuff!)
    LCM solo swim at Carmel High School. Normally the pool is set up scy during the lunchtime swim. I was surprised to find it long. I had to make up a quickie workout since the other wouldn't work in this pool.
    *500 Swim build speed
    *5 X 100 on 2:00 interval
    *400 Swim with Paddles
    *2 X 200 on 3:45 interval
    *300 Swim Hard
    *3 X 100 Free on 1:50 interval
    *200 IM swim
    *4 X 50 IM Roll rest 15 sec
    *100 Free Hard
    *100 Back easy cool down
    3,000 LCM

    There was a big group of kids with "Great Swim Team" shirts on deck when I finished. I found out they were from Evansville, IN for a 2 day trip to the senior nats. They were catching a workout at CHS before heading back down to the natatorium for the finals tonight. FUN!

    NASTI"S are swimming in the lake Sat. and Sun.
    Our club team host's their annual Enchanted Forest Meet so we are without a pool.
    Next summer we are hosting the National 10K Championships at Morse Reservoir. The 5k loop on Morse is very easy to follow/sight. At this point I think I am doing the 10K. It will be my first and probably my last 10K.
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  17. Fridays little workout

    by , July 10th, 2009 at 11:04 PM (Swim like an Orca, but faster !)
    Aquasol Masters - 5:30-6:30 PM
    Coach Janine (with cameo appearance's by Coach Steve)


    Warm (Jumped in early, 200 FR, 100 FR w/snorkel, 100 K, 200FR)

    IM Set
    100 IM on 2:00 ( fins on fly and back, then dropped them for breast / free 1:25)
    50 IM Kick (Streamline Fly / BK) 1:15 (1:30)
    100 IM on 2:00 ( fins on fly and back, then dropped them for breast / free 1:25)
    50 IM Kick (Streamline BK / BR) 1:15 (1:30)
    100 IM on 2:00 ( fins on fly and back, then dropped them for breast / free 1:30)
    50 IM Kick (Streamline BK / FR) 1:15
    100 IM on 2:00 (1:30) no fins
    50 IM Kick (Streamline BR / FR) (1:00)

    Pull Set
    1000 Pull (Paddles and Buoy)

    50's
    10 x 50 FR on 1:55
    10 x 50 FR on 1:50
    5x50 FR on 1:45 (we skipped, outta time)

    Cool Down 150


    3350 SCY

    Left shoulder still sore, kinda feels like a pulled tendon, but not so bad that I can't swim, I just breakout the Aussie fins for fly.
    When I first started the IM set I noticed the guy next to me was kinda pulling ahead then just smoked on the BR...Thought is was Mike on RedBull, but a new to me swimmer, named Chris.
    Its a lot more fun when you have someone in the next lane who can go stroke for stroke and occasionally, blow you away.
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  18. Why am I broken down?

    by , July 10th, 2009 at 09:50 PM (Elise's Fitness Fun)
    Got in a quick weight workout at the Y. Had to cut it short in a few areas to get to dinner on time.

    Bench press: 2 sets of 95 x 8
    Lat pull-downs: 110 x 10, 130 x 8, 150 x 6
    Military press: 2 sets of 50 x 10
    Triceps press: 2 sets of 40 x 10
    Alt. hammer curls: 2 sets of 15 x 10

    Pull-up/push-up set:
    3 pull-ups
    20 push-ups with bosu ball
    2 pull-ups
    10 push-ups with bosu ball

    Core work:
    25 crunches with Swiss ball
    25 bicycles
    25 good morning darlings
    25 back extension

    Toe raises: 10 front, 10 outward, 10 inward

    Question: I'm only swimming around 10,000 to 11,000 yards a week (still have to get in my workout tomorrow - am at 7500 for this week) and lifting twice a week. Yesterday, I could tell when I was swimming that I had that broken down feeling in my arms. How could this be? I'm not doing that much. Or am I? I've been lifting heavy weights, but surely I wouldn't feel that broken down with only doing it twice a week. I'd love to hear any thoughts on this.

    Updated July 10th, 2009 at 10:04 PM by elise526

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  19. Friday, July 10

    by , July 10th, 2009 at 08:08 PM (The FAF AFAP Digest)
    As I anticipated, I only had time for a short am swim this morning:

    Swim/SCY/Solo:

    Warm up:

    700 variety swim, kick, drill

    Sets:

    10 x 25 shooters @ :35

    8 x 100 backstroke kick w/fins (no time to dally!) @ 1:30

    50 EZ

    8 x (25 AFAP free + 25 EZ + 25 scull)

    100 EZ

    Total: 2500

    Off to do some RC exercises!

    Food:

    Breakfast: oatmeal w/apple, cinnamon & brown sugar
    Post workout snack: endura, cliff bar (which apparently had oatmeal and soy in eat -- didn't taste very good!)
    Lunch: cheese & chicken burrito; smoothie w/berries, papaya etc
    Snack: peach
    Dinner: Salmon, veggies sauteed in olive oil

    Updated July 10th, 2009 at 08:21 PM by The Fortress

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  20. This 'n that

    by , July 10th, 2009 at 03:17 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Not too much new to report.

    It's been pretty quiet on the USMS threads of late, and virtually nothing of note has happened on my vlog.

    I really apologize--normally I like to keep things interesting.

    Normally I like to keep things hoppin'!

    Let's see. Hmmm dee dum de dum. What's new in the life of Jim?

    Well, tennis went pretty well yesterday.

    I was leading my good-natured Irish nemesis, Sean O'Dublain, 5-4 in singles when the other two guys showed up and we switched to doubles for the next 3 hours, during which my team won 3 sets to 1.

    That was pretty interesting.

    What else?

    Oh, oh! I have been reading up and interviewing experts about the evolution of infectious pathogens, including the recent variant H1N1, the same basic Type A model as that responsible for the 1918 Great Influenza that killed so rapaciously circa WW1. It's the fear of a redux of this dying doughboy scenario that has promoted so much national handwringing in infectious disease circles.

    The good news for hypos like me and Leslie is that the evolutionary biology community seems less concerned with the possibility of mass disaster come this fall and winter. For reasons way too complex to try to summarize here, and perhaps a bit far afield from swimming anyhow, though the flu does leave ones head swimming, just trust me when I say that there is reasonably good reason to suspect that the flu will quickly revert to type, i.e., killing at a rate between 1 out of 1,000 to 1 out of 10,000 infected victims.

    Not great if you happen to be one of those ones, but really, a fairly typical virulence rate. Nothing to get your undies, as they say, in a bunch over, unless your bunched undies become drenched in blood, in which case, well, let's just leave it at that.

    Hum de dum dee dummmmm... What else?

    Oh! My $80 gently used B70 arrived today thanks to the incredibly generous Neill Wallace of Washington, D.C., who sold me his model at a deep discount.

    Unlike some excellent swimmers out there, including one whose name is occasionally used as a synonym for the verb meaning "to sandbag to an extreme, almost pathological degree," I am not the kind of swimmer who has "boyphobia," by which I don't mean "fear of male children" but rather "fear of the boys", also known in Mexican slang as "el temor horible de los avocados."

    It turns out this is a remarkably common phobia amongst the more macho of the male swimming ranks. I have heard through the grapevine, for example, that boysphobia is rampant on the University of Texas men's swimming team.

    Given what their mascot, the Longhorn Steer, has been through, I suppose I can understand how anything related to the testes might provoke, well, a certain testiness.

    Anyhow, thanks to my absence of this particular phobia, I was able to get myself quite a deal on the soon to be illegalized B70 suit, one which all us truly great competitive masters swimmers like me both shun intellectually but wear shamelessly whenever we can.

    The suit's arrival, however, brings a bit of a dilemma. Recently, I have found--thanks to Jeff "Little Devil" Roddin's recommendation--another type of suit that is an excellent and fully legal alternative to the Nero. Anyone can purchase this alternative competition costume through one of our organization's great sponsors: Swimoutlet.com. http://www.swimoutlet.com/product_p/7543.htm (It has received almost 6* rating from customers who have bought it, and it's price tag--$29.95--puts it within reach of even Democratic Party members like me.)

    What's more, though I bought mine in SwimOutlet.com's "men's section," I am pretty sure this suit is designed for unisexual wear.

    And man is it fast!

    I was able to try racing in it for the first time at a recent "fun" meet where some former NCAA champions and Olympians came, not to race per se, but to work on their health in a racing environment. I must say that not only did the suit help me swim fast, it was super-lightweight and highly attractive to the ladies.

    In any event, I shall post a picture of myself wearing this suit. ( I have asked a professional illustrator to make sure that this doesn't violate any kinds of posting code decency standards on this forum, and I am virtually certain it will pass muster. We sent it for pre-approval to the Adult Swim Purity Board, which gave it enthusiastically erected thumbs.)

    I would, however, caution the prudish and/or prone-to-swooning vlog visitor that a fair amount of man mountain musculature, with its hirsuite coat of Jim fur that just seems to invite distaff snuggling, is on display. This may provoke complex feelings within the transmission cable that shuttles back and forth between the reptilian part of your brain and the lobes wherein doth dwell your religious sentiments. These complex feelings can, I suspect, be troubling. If you have had such episodes of ambivalence in the past, while perhaps viewing the underwear section of your Sears catalog, I strongly caution you to turn away now before viewing the picture.

    For those of you who do not turn away, especially if you are moved to leave comments, I beseech you to do so in good taste and with maximum decorum. Nouns, pronouns, verbs, adjectives, adverbs, conjunctions, and prepositions: please feel free to use all these major parts of speech.

    But please, out of concern for those in our ranks who may not have had the same advantages as we have had, who may have, indeed, lacked full and proper schooling on all eight official parts of speech, or who perhaps had their schooling in grammar so recently that they do not have any recollection of what interjections were once routinely referred to, please, please, please, I must therefore insist, do not ejaculate.

    That, as my erstwhile octagenerian spinster of an English teacher, Miss Hutchinson, used to put it in 1961, would be "a real boner."

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