View RSS Feed

All Blog Entries

  1. Run and core

    by , February 23rd, 2010 at 10:18 PM (The Labours of SwimStud)
    I had a decent run today. 4.5 miles in about 41 minutes. I went a little slower just as my legs still felt yesterday and the groin issue is in my thoughts although I haven't' felt it.

    After my Run I did core and shoulders. Here's my typical routine.

    Twice through with yoga ball:
    Kneeling Plank 1:00
    10 x Feet on ball Squat-thrust and pike
    10 x Feet on ball Side dips
    10 x Hyper Extension
    10 x Leg Lift

    Twice Through
    30 pedalling
    20-30 crunches
    10-12 Good Morrning Darlings and straight into
    Flutter Kicking double time.
    Hamstring stretches 2 each leg for 20-30 secs
    Yoga "plough" 20-30 secs
    Hip Flexor Stretches 2 each leg for 20-30 secs
    10 back extensions.

    Shoulder Routine
    30 lateral RC raises 5lbs
    30 each side lateral RC rotations
    10-12 full delt lateral raise 15lb
    10-12 rear delt raises
    10-12 tricep dbell extension

    Updated February 23rd, 2010 at 10:48 PM by SwimStud

  2. Gym, Tuesday, Feb. 23

    by , February 23rd, 2010 at 07:57 PM (The FAF AFAP Digest)

    I really meant to take a rest day today, as I was tuckered out. But Mini wants to hit the gym on Tuesdays, so I did about 50 minutes of drylands with her. This was quite interesting as she is not speaking to me at the moment b/c I took something away from her. She appears to think this is a "punishment" of some sort -- but I'm heartily enjoying it. hehe Again, I did some more traditional stuff, as Mini has no real strength base. She's like I used to be -- looks strong but isn't.

    HS bench press, 60 x 2 x 10, fast
    seated narrow grip row, 70 x 2 x 10, fast
    HS high row, 90 x 2 x 10, fast
    bent over rear delt flys, 12.5 x 2 x 15
    goblet squats, 65 x 2 x 15
    standing overhead tricep press, 60 x 2 x 15
    lateral bench hops, 2 x 25
    body rows, 2 x 15
    chin ups, 2 x 5
    hanging knee ins, 2 x 15
    box jumps, 2 x 10
    cable twist w/yoga ball, 50 x 2 x 15, each side
    squats w/12 lb med ball, throw and catch, 2 x 15
    flutter kick on back on bosu, 4 x 50
    external and internal rotators, 10 x 2 x 15, each side

    I'm hoping to have enough discipline to stretch during the Olympics or Lost tonight.


    I was unusually tired today and suspect my shoulders/back may be sore tomorrow as I did some exercises today that I haven't done in ages. Tomorrow, I'm going to do a gentle aerobic/drill workout and possibly some yoga. Then, perhaps a lactate set with Speedo on Thursday and a gym/swim double on Friday.

    Random Thoughts:

    1. I forgot one thing from the magazine on aging I mentioned yesterday. One article also stressed the importance of working on and improving balance. Many injuries to aging adults, even those in decent shape, are caused by falls. Balance work helps prevent this type of injury. In short, yoga is good. Suck it up, Geek.

    2. My arms were sore today. I think it was from the isometric handstands.

    3. I found this article on FB about core workouts that Tamika Jones does:

    4. As I was pondering my hydration issues, I realized that some of the dehydration is due to the allergy meds and sleep meds I take. I guess you have to work extra hard to combat the residual effects from this.

    5. Still haven't signed up for Warrenton. Just not sure what to swim. I may do the 100 IM to practice the Roddin turn, I guess. Maybe I'll just sign up for 5 events and pick 2-3 to actually swim. I may rest some for the Warrenton/Albatross meets in March. I've been slamming the drylands since December and I think my body could use one. Then plenty of time to gear up for Nats.

    6. Was chatting with my bro about the Insanity program today. He says it's MUCH harder than P90X. He describes one of the 45 minute cardio DVDs as 2x harder than the P90X plyo. Yikes. Unlike P90X, which focuses on different body parts each day, Insanity, hits everything in each workout. He's going to send me one of the cardio DVDs to try.

    7. Another article on racing weight for runners:

    8. Another anti-aging article: http://velocityperformancetraining.b...ioxidants.html

    9. I heard this was a decent read: [ame=""] Core Performance Women eBook: Mark and Pete Williams Verstegen: Kindle Store[/ame]

    10. Drill for sighting in OW swimming: [ame=""]YouTube- Freestyle - Single Arm Sighting[/ame]

    Updated February 24th, 2010 at 05:00 PM by The Fortress

    Strength Training and Dryland Workouts
  3. Long Course at Last!

    The policy for morning lap swim at my Florida pool is that if the overnight low is 44 or below, the pool will be set up short course (and just a few lanes will be uncovered for the handful of morning swimmers that show up when the weather is that cold). When itís warmer, the pool is set up long course the night before, and it gets to sleep uncovered overnight.

    In past Februarys, that means that the pool has been set up long course about 60 percent of the time. (Overnight lows are usually somewhere in the 40s.) This year has been different, though. Unusually cold temps have meant that the pool staff have only had to reconfig the lane lines once.

    Until this morning. When I woke up, the temp here was about 44, so I on my drive to the pool I was in suspense--which way the lane lines would be? When I saw it was long course, I was so happy.

    Hereís what I didómostly on my own. The theme today was maintaining a constant kick while swimming long-axis strokes:

    1000 LCM warmup

    8 x 50 @ 1:15, odds K, evens swim w/ kick, alternating BK and FR

    10 x 100 FR @ 1:40, odds pull, evens swim w/ kick [did 1-4 with paddles, 5-8 w/o paddles, 9-10 with snorkel]

    100 easy

    200 Kick w/ fins

    4 x 150 swim with fins @ :30 rest, moderate pace [did first one 50 FR / 25 FL / 25 BK / 50 FR; 2nd =50 FR / 25 BK / 25 BR w/ fly kick / 50 FR; 3rd and 4th = 50 FL / 50 BK / 25 BR w/ fl kick / 25 FR]

    10 x 50, odds 30 all-out sprint + 20 easy, evens all easy [30-meter sprints might be my all-time favorite thing to do long course. I did 1-2 FL w/ fins, 3-4 BK w/ fins, 5-6 BR, 7-8 FR w/ fins, and 9-10 FR w/o fins, all on w.w.s.m.m. intervals (when the spirit moves me.)]

    5 x 100 FR/BK halfsies @ 2:00, starting moderate pace and ascending to easy by 5th one

    200 easy kick

    200 easy swim w/ dolphin dives in shallow end

    I love long course, and would swim and compete in it all year long if I had my druthers.
  4. Sarasota Y Sharks Masters 5:30 Workout -02/24/10

    by , February 23rd, 2010 at 05:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 400 6:00
    2 X 200 3:00
    4 X 100 1:30
    16 X 25 :30

    1 X 300 kick

    2 X {8 X 25 kick*fast*} :45
    Short break between rounds

    1 X 200 *50 stroke/50 free* 3:30
    2 X 100 *50 stroke/50 free* 2:00
    2 X 50 stroke 1:00
    4 X 25 stroke*fast* :45
    Two times through.
    Choice stroke, no free/no IM

    1 X 100 easy 3:00
    1 X 100 fast 2:00
    Four times.
    Fast 100's are choice.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. More Backstroke!!

    by , February 23rd, 2010 at 02:26 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 2/23/10

    SCY, Solo

    300 swim free
    300 kick on back with 6-8 sdk off walls
    4 x 50 free on :55 build
    (around 35-6)

    Do the following straight through.
    swim 4 x 200 back on 3:25, make the interval
    (held 3:10 on these)
    Pull 4 x 100 free on 1:45 smooth
    (buoy only, ave 1:25)

    swim 3 x 200 back on 3:20, make the interval (was supposed to do these on 3:15, didn't make the interval so changed it to 3:20)
    (went 3:15 on these)
    pull 3 x 100 free on 1:45 smooth
    (ave 1:25)

    swim 2 x 200 back on 3:05, make the interval (push this)
    (I really fell apart here Not sure of the time on 1st on I think it was 3:20, took 10 sec rest and did another one in 3:20)
    pull 2 x 100 easy on 1:45 (this is your swim down)
    Total: 3500 Yards
  6. Birthday Workout completed this time

    by , February 23rd, 2010 at 02:18 PM (A comfort swimmer's guide to easy swimming)
    Monday, 2/22/10

    SCY most of it with swim buddy Carrie

    800 swim choice, mix strokes
    (did 200 free, 200 back, 200 kick, 200 pull)
    6 x 50 on RI :10 alt. drill/build by 25
    (did 1-4 IM order then #5 back and #6 free)

    swim 9 x 150 on 2:30 as
    2 x 150 free, 150 back;
    the 2nd 150 free of each set of 3 should be faster than the first; then, make the interval on the backstroke
    (1st 150 free each round was around 2:10-2:15, 2nd one was around 2:02-2:05, 3rd one kept between 2:15-2:20)

    12 x 25 on :45: odds 1/2 under, 1/2 over; evens choice; every 4th 25 FAST choice
    (on these I alternated between dolphin on back and dolphin on belly on the under/over
    did free on the 2nd 25 of each round and did fly-back-free on the fast ones)

    Then since I didn't get to complete the 5800 workout on Saturday, I continued on with the remainder of that workout:

    pull 10 x 100 free on 1:30 w/p&b
    swim 19 x 100 on 1:45, odds back, evens free

    150 easy swim down

    Also did a 45 min spinning class during lunch
  7. Lindsay Vonn's Swimming Tips to Me in 5 Panels

    by , February 23rd, 2010 at 01:39 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)

  8. Tue Feb 23rd 2010

    by , February 23rd, 2010 at 11:33 AM (Ande's Swimming Blog)
    Tue Feb 23rd 2010

    Subscribe to this Blog


    Swim Center
    scy, main pool
    Whitney coached
    6:30 - 7:30
    swam with Tyler, Mike, Nate, Todd & Max
    beside Ritchie, Michael & Paul
    wore brief

    warm up:

    4 x 25 fl
    3 x 50 bk
    2 x 75 br
    100 fr
    50 easy
    500 fr 75%

    4 x 25 fr
    3 x 50 fl
    2 x 75 bk
    100 br
    50 easy
    500 fr 75% went 5:50

    4 x 25 br
    3 x 50 fr
    2 x 75 fl
    100 bk

    got out at 7:30 to make a 8:00 meeting

    2010 MEETS:

    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y

    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  9. Sleep Deprivation

    Class last night: 3000 yds total. Lots of backstroke (yay!) and some big distance freestyle sets. Just my kind of workout.

    Topped it all off by staying up till midnight to watch Olympic ice dancing. Congrats to Canada for its first ever ice-dancing gold medal! Tessa Virtue and Scott Moir were just phenomenal, and it was so great to see them get that much-deserved gold.

    Taking second were their training partners, Americans Meryl Davis and Charlie White, who capped a fairly amazing season with the silver medal. Both teams are coached by the incredible Maria Zueva, who looked like she was the happiest person in the building last night. What an absolute triumph, to have choreographed such wonderful routines for two talented young teams, and to take both gold and silver in an Olympic competition. My hat is off to this amazing woman!

    [Unfortunately, because We Must Have a European Pair on the ice dancing podium, the Russian team (Dom & Shabby) took the bronze, even though Americans Belbin & Agosto had the far superior free skate (his Elvis-meets-Jesus costume notwithstanding). This and the men's results have convinced me that athletes get extra points for Skating While Russian. Poor B&A--they got hosed. ]

    Alas, reveling in such splendor comes with a price: the alarm clock goes off five hours later. Gaaaaahhhhh! There is not enough coffee in the world to keep me awake right now.

    Oh, well. It's the Olympics. It's worth it.
  10. Good push set today

    by , February 23rd, 2010 at 08:34 AM (Mixing it up this year)
    Decided to do my usual 5x100 1/2free 1/2back pulling but this time on a much faster interval and yes I made everyone with time to spare.

    10x100@1:45 Free work the turns dolphin kick to red line
    500 Free kick w/fins every 3rd lap fast
    5x100@:05R Back kick w/fins #1&5 streamline, #2 arms perpendicular, #3 fashion model, #4 partial recovery
    5x100@1:30 1/2free 1/2back w/paddles & bouy went 1:26, 1:26, 1:25, 1:24, 1:24
    500 pull w/paddles & bouy as 50 free/25breast/50back/25fly repeat 3 times and then end with 50free
    500 alt 50 free 50 1 arm fly

    Total 3500 yards
  11. Monday, Feb. 22

    by , February 22nd, 2010 at 09:42 PM (The FAF AFAP Digest)
    AM Drylands, 45 minutes:

    broomsticks twists, 1 x 25
    bent over rear delt flys, 30 x 2 x 15
    Icarian lever incline pull, 75 (?) x 2 x 15
    hanging straight leg raise, 2 x 15
    one legged squats, 40 x 2 x 10, each leg
    single arm lat pulldown, 55 x 2 x 15, each arm
    squats w/12 lb med ball throw & catch, 2 x 15
    pushups, 3 x 15 (1 set regular, 1 set elevated, 1 set feet stacked)
    box jumps, 1 x 10
    broad jumps, 1 x 10
    rock star jumps, 1 x 10
    wall squat, 2 x 1:00
    handstand on wall, 3 x :45

    external & internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25

    PM Swim/Solo/SCY:

    Warm up:

    800 various

    Aerobic Set:

    8 x 100 @ 1:30
    odds = backstroke w/fins, 3rd 25 UW shooter
    evens = single arm fly

    Speed Set:

    This is a modified Geek set, modified for lazy sprinter types:

    2 x 50 fast w/fins @ 90% @ 1:30
    (did backstroke, went 25s)

    1 x 100 (50 EZ + 50 front scull)

    6 x 25 flutter kick w/board AFAP @ :45

    1 x 100 (50 EZ + 50 front scull)

    4 x 75 russian breast drill, no pullouts @ 1:30
    (very tiring drill, but I like it)

    1 x 100 (50 EZ + 50 front scull)

    6 x 25 AFAP shooters on belly @ :45

    1 x 100 (50 EZ + 50 front scull)

    2 x 50 fast w/fins @ 95% @ 1:30
    (did back, went 24.5 ish)

    100 EZ

    100 EZ breast kick w/board

    Total: 3100



    The legs were pretty tired today after drylands and/or yoga every day since last Thursday. I considered not doing the speed set, but decided to forge ahead. Tomorrow, I'm not sure what I'm going to do, but it will be recovery. Oh, I have to take Mini to the gym again, so I'll probably do some work there.

    I had a checkup with my eye doc today. Good timing, as my darn eyes are sore again. I've probably just been neglecting them, not dumping in enough refresh and genteal. Sigh.

    Mr. Fort is going in for an hour of VO2 max, lactate threshold and body fat testing tomorrow. His trainer (for his hip/hamstring rehab) got him intrigued. The trainer says that girls tend to be more wimpy than guys on the test. I think that's a slur against Big Noodler.


    While there, I read the US New & World Report newest issue on aging. Here is what I recall:

    1. "DNA is not necessarily our destiny." Genes seem to be instructed, in part, by a drive that can switch them on or off. (I recall this as well from the recent WSJ article on lactose intolerance.) As you age, genes become switched on or off in appropriate ways. There are some things that can apparently help these glitches -- exercise, low stress, nurturing. Stress is particularly bad b/c even if it abates the exposure part is "memorized" and repeated by the gene. Lovely. I suppose adult onset allergies are caused by this same switching off of a gene(s).

    2. Researchers believe the aging process is elastic and can be manipulated. For example, through calorie restricted diets -- thought there is no hard science on this point. Exercise causes athletes to have longer telomeres, the protective ends of DNA. This lowers the risk of heart disease and cancer.

    3. Nutrition is very important. Doh. The trend in aging people is toward obesity, as Geek knows and complains about. One stat that caught my eye was that a typical woman in her 40s now weighs 168 pounds as opposed to 143 in the 1960s. Yowsa!

    4. Paying attention to what you eat isn't just about controlling weight. We need to get the right amount of vitamins and minerals. As we age our bodies produce less B12, D and calcium. These typically need to be supplemented for most people. Once you reach 50, you apparently need 1000-1200 mg of calcium per day. I notice that's what I'm getting in the horse pills I started taking.

    5. Your job may literally be killing you. Even if one eats exceedingly healthily, if you hate your job or have intense job stress, it will influence your health and longevity and make you more prone to heart disease. The worst situation of work is one of high demands and little control.

    6. Hormones: Younger women tormented by hot flashes are being increasingly prescribed ultra low dose hormones. For awhile, after that study 7 years ago, hormones were all taboo. But that study didn't necessarily apply to peri-menopause or menopause symptoms. I think it dealt with hormones used to treat other health issues and the women in the subject were older. Still, it's recommended that one is not on hormones for more than 5 years. There are tips for "managing" peri-menopause the "natural" way. (Screw that, I was already doing all that to no effect.)

    7. Cramps -- I understand that magnesium may be the most helpful in managing cramps. My doc recommends 250-500 mg per day. Apparently, magnesium has muscle relaxant properties. I was almost completely cramp free today.

    8. Dr. Jaegermeister PM'd me that there is no medical benefit to not drinking during yoga. So I will carry on with being a "heavy drinker." The free medical advice is so awesome. Always appreciated.

    Updated February 22nd, 2010 at 11:33 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  12. Blitzed! 2/22/10

    by , February 22nd, 2010 at 09:17 PM (The Labours of SwimStud)
    Cor blimey! Love a duck!
    I felt my workout today...I don't know what I was thinking when I wrote it out but it was fun and fulfilling to do. I spend two days at my kids' swim meet this weekend...early starts and lots of standing in flip flops makes for tired leggies!
    Warm Up
    200 Swim
    200 Kick
    200 Pull with paddles
    4 x 100 Swim snorkel 1:45 desc 1-3 , 4 ez.
    Sprint Set
    10 x 50 FR 2:00 Fast. Worst :35 best :31 all from a push. Did a 2 breather in there too!
    5 x 50 1:00 EZ recovery
    IM SET
    10 x 25 Fly 1:00 did some fast ones and a couple of slower ones for rhythm and feel..feeling happier about my fly.
    4 x 50 1:00 EZ recovery
    5 x through:
    100 IM 2:00 Moderate pace.
    100 FR 2:00 EZ
    Got all of the IM sub 1:40 and one 1:35 which for me in practice is good!
    Kick Set10 x 50 1:30 Fast. Went sub 1:05 on all but one of them and hammered in the last few to swim under 1:00.
    Cool Down
    6 x 50 1:00 EZ
    Well I hopefully honed in on the short FR events today and decided that a good way to make a nice workout was to go into a bit of Fly stroke work and add IM.

    After wards I lifted weights and felt pretty strong considering but my legs did feel a little tired on the press...

    Updated February 22nd, 2010 at 09:51 PM by SwimStud

  13. Tranquility

    by , February 22nd, 2010 at 07:32 PM (Meet Director's Path to Tranquility)
    There were a few problems with the final results, so before submitting to the USMS Top Times and Top 10, final final results were compiled.

    First, there was a 50+ year old gal who didn't show up at the meet, but somehow ended up with a 0:25 time in the 50-free. This is what happens when swimmers switch around their lane assignments during the meet and the results recording doesn't catch on. Second, the abbreviation for one of the relay teams was mixed up in the relay results due to my error. (WMS could be Warrenton Masters or Winchester Masters, right?) Both were corrected before the Hytek files were submitted to J-Rod.

    Comments from the meet swimmers included requests for meet records in the Coconut Relay, for holding the 500-free the night before (hmm.... maybe), and for automatic timing. We get that last one every year. It would be nice, but the cost and our lack of experience with it are the drawbacks, (not withstanding the possible problem of a shorter pool length.) I wonder if swimmers would be willing to pay an additional $7 for it, along with an additional $4 for online entry? I was thinking of adding a $4 surcharge next year for only those entering online, since I hear some triathlons and OW swims do that only for credit card entries. But hey, I am retiring from meet directorship (and can now concentrate on the Colonies Zone web site again). Next year, my rocking deck chair will be pointed toward the setting sun.

    Overall, the meet and planning went rather smoothly without any major incidents. So sorry about that; I imagine readers were hoping for some juicy drama to spice up this blog. Everyone loves a good disaster.

    Still, if you enjoyed the voyage to the Tropical Splash from the captain's seat, or if you learned anything, please drop me a line. If you didn't or didn't, please don't. Although I did not earn any blog stars, (I did pick up a few blog friends along the way), I still enjoyed blogging and reading the comments left. And, I learned a few things from you.

    I now close the final chapter of my telenovela.


    Updated February 22nd, 2010 at 08:26 PM by Rnovitske

  14. It was a dark and stormy morning.

    An intense lightning storm woke me up this morning at 4:30, about half an hour before my alarm was scheduled to wake me up for 6 am workout. I got up and watched lightning strikes over the gulf for a bit (it was pretty cool!), then turned off my alarm and went back to bed. Good callóit stormed all morning, and the pool was not open, so no workout.

    By noon it was sunny and warm, though, so I made went to the now-open pool to swim a short workout on my own. Swim buddy Ray was at the pool (heís always at the pool!) so we did the main set together.

    1000 scy warmup

    15 x 100: odds easy BK @ 1:45, evens FR starting at 1:45 and descending the interval by :05 on each one (down to 1:15) [I worked on keeping a constant kick on my FRs. A couple of times early in this set I got lost on my turnsóI forgot whether I was in the middle of FR or BK (my mind must have been wandering bigtime). I had to look over at Ray to figure it outóhe usually swims with a snorkel, but takes it off for backstroke. Itís weird that I can keep track of the intervals but forget completely what stroke Iím supposed to be swimming.]

    500 moderate done as 25 Kick / 25 Swim / 50K / 50S / 75K / 75S / 100K / 100S

    200 warmdown

    I think I managed to spend the only sunny part of the day in the pool. Itís now clouded over again and is threatening to turn into a dark and stormy evening.
  15. Sharing a Lane

    Weekend workout: 2800 yds total.

    Worked a lot of flip turns yesterday. I've been taking AZTimm's advice and adding yardage-with-flips gradually, 25 yds at a time, hopefully building up to longer freestyle sets, where I can flip continually without becoming exhausted and having my form completely break down. This definitely seems to be working.

    The backstroke turns are slower to come, because of timing issues--figuring out exactly when to turn from back to front, do that last freestyle pull, and somersault. Coming off the wall is easier, but finding that sweet spot going into the wall can be fiendishly tricky.

    Also I'm working on freestyle flip turns when I'm swimming along the lane line and circle swimming. That way, if I have to share a lane in class, I can still do the flips. What I was finding is that I can flip fine so long as I have the lane to myself, but that so rarely happens in class. Although I had a lane to myself yesterday, I practiced the turns as though there were someone else with me. We'll see how well things go in class tonight.

    More hour swim goodness: last year, my average 50 split was 56.74, and this year it improved to 55.915. My split deviation improved from 1.325 to 1.040. So not only was I faster, I was more consistent. One goal for next year's hour swim is to get the standard deviation down below 1.00.
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 Workout -02/23/10

    by , February 22nd, 2010 at 03:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    10 X 50 :45

    1 X 400 kick

    1 X 50 kick*moderate* 1:15
    4 X 25 kick*fast* :45
    Three times through

    1 X 300 IM 5:15
    2 X 150 50 fly/50 back/50 breast 2:45
    3 X 100 IM 1:45

    1 X 100 easy 2:30
    1 X 50 @100% 1:00
    Four times through, choice.
    Pick up rest after the easy 100.

    4 X 150 free 2:30
    4 X 200 free 3:15
    Intervals are longer to allow for fast swimming throughout the set.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Mon Feb 22nd 2010

    by , February 22nd, 2010 at 11:38 AM (Ande's Swimming Blog)
    Mon Feb 22nd 2010

    Swam on Sunday noon practice
    took it easy
    Jon, James, Tyler, Max & Neil Randall, 35 a former aggie were there.

    Subscribe to this Blog


    Swim Center
    scy, main pool
    Whitney coached
    5:30 - 7:00
    swam with Mike, Nate, & Todd
    beside Tyler Doug Beth, Kelly, & Phillip a new swimmer who swam for SMU
    wore B70 legs

    warm up:
    500 easy

    18 x 75
    01 - 06 fr on 0:50 (a challenging interval)
    06 - 12 k on 1:15
    13 - 18 fr on 0:50 (a challenging interval)

    50 easy

    9 x 150
    1 - 3 fr on 1:40 (a challenging interval)
    4 - 6 k on 2:30
    7 - 9 fr on 1:35 (a challenging interval) (left 3 sec behind todd) made it

    16 x 25
    odds easy on 30
    evens fast fly on 30

    50 easy

    2010 MEETS:

    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y

    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  18. Sunday Swim

    by , February 22nd, 2010 at 09:24 AM (Swimming, Life, and Other Stuff!)
    Nasti's Practice//SPRINT//

    **400 Freestyle Warm-up
    **200 Flutter kick with Board
    **Super 500 (Free on intervals/stroke on recovery)
    **4 X (8 x 50 free descending pace-1:10/1:05/1:00/55:00/50:00/45:00/40:00/35:00)
    **Easy mixed stroke 300 warm-down

    No working out for me today! I have classes all day, a staff meeting from 3:15-5:00. and a District Wellness Committee Meeting across town from 5:30-7:30. After that I agreed to do something for eldest daughter.
    There's always tomorrow I guess.
  19. Decent start to the week

    by , February 22nd, 2010 at 08:35 AM (Mixing it up this year)
    Fter seeing on Saturday how bad I am at kicking I decided today was a good day to kick. Felt awesome on the last 500 working the turns, the little things are starting to come together.

    100,200,300,400@:15R Free
    8x25@:45 Free kick every 3rd fast went 27 and 26
    5x50@1:00 Free w/paddle rt arm only
    8x25@:45 Free kick every other fast went 26,25,24,24
    5x50@1:00 Free w/paddle lt arm only
    8x25@:45 Free kick all fast held 26
    5x50@1:00 Free w/paddle on rt arm 4 kicks on paddle hand
    5x50@1:00 Free w/paddle on lt arm 4 kicks on paddle hand
    400 Free kick w/fins
    500 Free EASY swim but work the turns don't take first stroke till at the red line approx 7.5 meters good streamlines and dolphin kick

    Total 3500 yards
  20. Birthday workout was a big bust

    by , February 21st, 2010 at 10:33 PM (A comfort swimmer's guide to easy swimming)
    As yesterday was my 58th birthday, I had planned to do a big workout of 5800 yards to comemorate the big evnt. It was my intent to do 58 x 100, mixing it up with the different strokes, pulling and kicking and to do it in sets of 10. My workout buddy Carrie came to swim it with me and if you've read Chicken of the Sea's blog you'll see that she did it too.

    If you've read Chicken's blog you already know that a little pool accident interrupted my workout about midway through.

    The planned workout was:

    Swim 10 x 100 on 1:45, odds free, evens back

    Kick 10 x 100 on RI :10, 1-5 w/board, 6-10 no board

    Pull 10 x 100 free on 1:40
    I did 1-5 with both paddles & buoy then did 6-10 with the buoy only

    This is where disaster stuck. A group of special needs adults come to the pool every Saturday afternoon for an hour. One of them had an accident and the pool had to be vacated.

    The following is what I had planned to do but was unable to complete;

    10 x 100 back on 1:50
    10 x 100 on 2:00, odds IM, evens free
    8 x 100 choice on 1:40, last one easy

    Total 3000 yards

    Today I went to the gym and ran 3.5 miles