Saturday - Barrington Meet
I swam the 50 fly/back/free and 100/200 free
I continue to swim the 200 from time to time despite my utter inability to swim it well. Oh sure, I've had a race now and then that aren't piss poor but for the most part they all suck. I never got into a groove on my 200 and it never felt good ... this is why I sprint ... oh well.
50 free was good. Got a good turn over FINALLY and actually felt like I was moving. It's a good inseason time for me. I tend to drop time like crazy during taper.
50 back was a PR. Not sure where it came from but seeing as I swim it about once a year it's not surprising. It was the first time I felt good on my turn AND finish. Not bad. Definitely swimming this at nats. (until I have a few bad races and curse it again at least)
50 fly was good. I want to be under :30 in season and I was just about a tenth off. Should happen later in the season when I actually begin to train fly again.
100 free was hard, too. I had about 5 minutes after the 50 back so I never got the speed I wanted. Not a bad time but not stellar.
Another meet on Sunday. Swimming 50 free/fly/back and 100 free. Hoping for a better 100 free since it's the first event I swim.
4 x 25 ez free on :30
4 x 50 drill IM order
4 x 75 Kick on 1:30
4 x 100 pull on 1:30
4 x 150 (kick/drill/swim by 50) IM order r:20
4 x 200 free on 3:00
4 x 150 (kick/drill/swim by 50) IM order r:20
4 x 100 pull on 1:30
4 x 75 kick on 1:30
4 x 50 drill IM order 1:00
4 x 25 fast IM order :45
6 x 75 kick
2 x 150 pull
8 x 50 1-4 free 5-8 choice desc. (didn't do the last 4)
4 x 150 pull on 2:20
2 x 50 ez
4 x 100 pull on 1:30
2 x 50 ez
4 x 50 pull on :45
As for the tech suit ruling .. not sure where the smiley face is that cries a river and floats away but that's what I need. I'm having a memorial service for my B70. It's going to be an Irish wake where we try just to recall the good times. The burial will take place prior to said wake. Details to follow.
Updated January 19th, 2010 at 01:20 PM by FlyQueen
(Added meet info)
Just did not feel like working hard today and did not have a clock initially.
500 Free every 3rd lap back
5x100@1:45 Free long & loose
5x100@1:45 Free kick on side w/fins
5x100@2:00 as 25 fly skull drill/25 fly under water recovery/50 fly kick on back w/fins
5x100@1:30 free to back 4fr, 3fr/1bk, 2fr/2bk, 1fr/3bk, 4bk w/paddles & bouy made 1st 3 on interval
10x50@1:00 Free w/snorkle focus on pull and head position
200 Free Easy
Total 3200 yards
I like to try to get one longer workout in a week (more than 2000 to 2500 yards), so opted to swim part of the older kids workout today. Worked better for my schedule because son was out of school when I normally swim on my own, so just decided to swim with older kids while he was training in other part of pool. As always, between talking to coach and taking care of administrative things, slid in late. Had to use the first round of the main set as a warm-up:
3 rounds of 3 x 250 on 4:00 and easy 50 on 1:00
1st round was 100 easy, 5 seconds rest, 2 x 50 power (work DPS) with 5 seconds rest between each, 5 seconds rest, 50 sprint
2nd round was 100 easy, 5 seconds rest, 50 power, 5 seconds rest, 2 x 50 sprint with 5 seconds rest between each
3rd round was straight 250s (I opted to do these with paddles.)
4 x 100 (no fins) 50 dolphin on back and 50 free kick on side on 2:00 - Found out my back dolphin rocks as compared to the kids and my kick on side stinks.
8 x 50 non-free on 1:00. Did all back
2 rounds of the following:
2 x 75 build on 1:20 - did free
4 x 25 IMO pull on :40 (amazing how slow I go without my kick)
2 x 100 on 1:45 - Did first free and second back with paddles
4 x 25 IMO swim on :40
Went to chiro today. Tight again on left side. Still trying to work through it. It is better than a week ago, so hopefully I can get it out of the way by Auburn.
Ordered my FS Pro Kneeskin over the weekend. This is the same suit I used last year at Auburn for all but one of my events. As my seed times, I'm going to use the times I did at the meet last year. Hopefully, I'll be healthy and back/hip will cooperate so that I can try to swim faster than I did last year.
swam finals, here's how it went,
improved my time from prelims
Event 34 Boys 15 & Over 100 Yard Backstroke
6 Rasmussen, Ande 46 TXLA-ST
54.92 26.30 28.62
SDKs 10 10 8 6
took it out a half second faster
SDKs 10 10 8 6 (really hurting that last length)
jammed right middle finger on finish
Updated January 19th, 2010 at 01:54 PM by ande
Today was a crowded solo swim at Carmel Aquatic Center. There were 2 private high school teams, 1 age group team, 2 lanes of kiddee swim lessons, and 4 lanes for lap swimming during my attempt at an unofficial 1 hour swim today. I ended up having to circle swim with 3 other people. It worked out okay with only 3 or 4 delays because of bottlenecking and not being able to pass. I ended up going 3675. After the hour I did 5 X 50 Backstroke on a minute to work my arms opposite. I would have done more but the aquatic center was closing. Total 3925 scy
I resolved to "read" more books in 2010. With my recent entry into empty-nestism I should have plenty of opportunity to sit down and read.
This week-end in my free time I read: "Handle With Care" Jodi Picoult, "How to Win Friends and Influence People" Dale Carnegie, "Is It You, Me, Or Adult ADHD?" by Gina Parrot, and recently started "Twenties Girl" Sophie Kinsella.
I didn't go to the library or bookstore, I just found these books lying around the house. I wish I had a Kindle. I may put that on my next birthday list. It would be like having a library in your "girl cave!"
CHIROPRACTOR: I got an adjustment from Marty's Chiro today. I have a low grade lingering neck stiffness probably caused by an over-abundance of left sided freestyle breathing. I've never been very keen on Chiropractic treatment. It never helped me with any of my running issues "back in the day."
I went in right after my 1 hour swim today so I was as loose as I could probably be. The Chiro had no problems adjusting and cracking me in all positions. I'll admit it felt pretty good. The chiro said my spine was as resilient and springy as a 20 year old's. (I'm not sure what she meant by that?)
I scheduled 12 more appointments; another on Friday then 1 per week for 10 more weeks. I figured it's worth a try and most importantly my insurance covers it!
I am going to try to informally organize 3 training sessions leading up to the Morse 10K National Championship ow swim. I am stealing the idea from the Orland Park Master's team. February will be 100 X 50 probably on a 1 minute interval, March will be 100 X 75 on 1:30 interval, and May will be the "Big Kahuna" 100 X 100's on some agreed upon interval. Since nasti's have the pool for exactly 60 minutes we will be unable to do these at a regular practice. I figure we can go to Fisher's or Carmel HS aquatic center on a Saturday lap swimming session. I am hoping to find a couple Nasti team mates to do this with. I'll be advertising on FB. I'm even going to supply the Gu, Power Bars, and Water!
Nothing to do with my swim really...just a good blog title to annoy Paul Smith
This is a Jacki Hirsty workout. I found it in my stack and took another tour.
300 Swim with Snorkel
200 Pull 3:30
150 Kick 3:30
100 Swim Build
6 x 75 1:15
1 x 50 recovery
4 x 75 1:10 Faster (10 rest)
1 x 50 recovery
2 x 75 1:05 Very Fast (5 rest)
1 x 50 recovery
4 x 75 1:10 Faster (10 rest)
1 x 50 recovery
6 x 75 1:15
I used a 1:30 recovery time on the 50's
6 x 100 Pull
6 x 50 Kick
6 x 25 EZ-Hard by 25
4 x 50
It was a good swim, I came down with another cold on Saturday. Added to that is a glorious case of urticaria likely from a reaction to cold medicines...I have a beautiful picture of it on Facebook. Neither of these maladies prevented me from getting my yards in though...so I feel proud of myself for "batting on" (that's a cricket term for the unenlightened).
After this I did my usual weights routine. I was a little off of the pace from Friday but I'm obviously run down.
Had my usual accelerade during swim-time and Muscle Milk for the recovery.
Updated January 18th, 2010 at 09:13 PM by SwimStud
Sunday's meet was no different than Saturday. The 100 Back actually was the best event with a time of 1:18.74, then came the 50 Free in 29.19 way off. Finished up with the 1000 Free, I have to admit I was not in the mood to swim it so I just kept is long and loose and finished in 13:16.37. Total yardage 2500 yards.
Today I went to the Y to swim and they had issues with the chemicals. I could tell after the warmup that the bromaline levels were excesively high. I made a comment to the guard and she said "How do you know?" I told her when you swim as much as I do you learn these things. By the time I cam back this afternoon to coach the kids they had closed the pool.
Here is what I got done:
1000 as 200 swim/pull/swim/kick/swim
500 free kick w/fins every 3rd fast
5x100@2:00 Fly drill/kick w/fins as 25 skull, 25 under water recovery, 50 kick on back
20x50@1:00 IM order w/fins
5x100@1:30 free w/paddles & bouy went 1:20, 1:20, 1:18, 1:19, 1:18
500 free every 3rd 25 drill of non free stroke
Total 4000 yards
5 minute warm up on evil stairmaster machine
squat swings, 25 x 2 x 15
Russian twists on incline bench w/25 lb plate, 2 x 25
deadlift, 95 x 2 x 15
goblet squats, 55 x 2 x 15
squat swings w/20 lb kettleball, 2 x 25
back extensions w/25 lb plate, 2 x 15
standing lat pulldown, 70 x 2 x 10 (this machine seemed ridiculously harder than the machine at my gym)
rear delt fly, 50 x 2 x 15
hip hinges w/ 15 lb DBs, 2 x 15
push ups, 1x 25 (forgot other set; FortSon was rushing me)
hanging knee ups, 1x 15 (forgot other set)
external and internal rotators, 10 x 2 x 15, each arm
10 minutes stretching
I wanted to do aerobic work today as well, but it didn't fit into the schedule. I should be able to work out a lot the next couple days with my youngest still out of town.
Had a fabulous dinner with my swim friends last night. . FlyQueen picked a great Mexican spot. I can't wait to see them and everyone else in Atlanta. I've heard a rumor that tech suits may well be legal through the SCY season. I think that would be fair and fun. I've been too busy to properly mourn the loss of tech suits. But it would be nice to finish out the season in them.
I'm blogging from the airport about to fly home (Please forgive typos). Very easy trip, logistics wise, for mid-January.
On a funny note, my sister is now in posession of a set of P90X videos she got from a patient. She's about to try them. (She's very fit, so should be able to do them fairly easily.) I just found it funny that all of us siblings got them indepenently.
Added note: On the red head front, I've definitely had some major fading, but I think that would have happened whether or not I was swimming. It simply takes awhile for the color to stick, and the first week is the worst. It'll be interesting to assess again in 4 months or so. I'm going in again on Tuesday for the second ginger transformation.
Updated January 31st, 2010 at 05:07 PM by The Fortress
"The time you enjoy wasting is not wasted time."
"There is much pleasure to be gained from useless knowledge."
"One of the symptoms of an approaching nervous breakdown is the belief that one's work is terribly important."
British author, mathematician, & philosopher (1872 - 1970)
The great mathematician-philosopher Bertrand Russell said a good many wise things, very few of which I have read. However, a friend in college once told me that in his famous book, The Conquest of Happiness, Bertrand argued that the key to contentment, even joy in life, is to lose oneself in the search for solutions to arcane mathematical formulae.
Bertrand Russell conquering happiness--or possibly doing his famous imitation of a pileated woodpecker
It is hard to be neurotic, in other words, about X (money, health, the future, the smell of your breath, the absence of good television shows tonight) when the entirety of your brain is focused instead on trying to come up with an elegant solution to the Four Color Map Theory, Fermat's Last Theorem, or some other recondite test of math.
At the risk of jumping around a bit, and losing the non-mathematically inclined swim reader too prematurely here, I do not propose to accost my dear readers with anything complicated here.
I was a middling math student myself, scoring only 782 on the math S.A.T.s back in the day, a full 18 points off flawlessness. If you are like me in such ineptitude, I definitely sympathize. There is much about the mathematical world that is simply beyond us.
For example, Karl Friedrich Gauss could think in 17 dimensions and found formulae like this child's play:
I have trouble thinking in as few as seven dimensions, and though I agree with Karl Friedrich that the above formula is playful, I only truly began to have fun with it after puberty.
Karl Friedrich Gauss wool-gathering in the 13th dimension
No, what I propose here is relatively simple stuff that any swimmer can apply. Much of it has already been covered in the forum threads, but for the sake of coherence and one-stop shopping, I will collate some of it here. Moreover, I will do so through concrete examples.
But first, a break in the verbiage for some photographic distraction.
Your narrator half-in and half-out of his B70 following completion of the 1-Hour Swim yesterday. This half-in/half-out suit status serves as a metaphor for the state of limbo that now characterizes speed suit legality for the remainder of the USMS SCY season. Add to this the topsy-turvy configuration in space of your narrator, and it's hard to imagine a better photographic emblem for Master's Swimming in Flux and Dubious Health.
Okay, enough messing around. My vlog today, I see, is growing lengthy, and there is no doubt that what I am doing here is very, very important work!
So without further preamble, let's get into it, shall we?
Proposed mathematical proof: Based on the 1-Hour swim where Bill clearly beat Jim, I intend to show that Jim is better at swimming than Bill.
Step 1. Data gathering
Here are the results of yesterday's hour swim at Carnegie Mellon University. My best friend Bill completed 5037.5 yards. I (the "Jim" referred to throughout subsequent proofing) completed 4850 yards.
Bill's time sheet above
Jim's time sheet above
Step 2. Data standardizing whack No. 1
Numbers clearly have very little meaning by themselves. They need to be placed in meaningful context relative to other numbers. Of all the very important aspects of my critical work, let us not lose sight of how absolutely key this is. Numbers have meaning only in so far as meaning is assigned to them by a knowledgeable mathematician such as myself who has special insights that normal people don't!
By use of a simple time-distance calculator that Bill himself designed on Excel, and which I would gladly post here for uploading by interested parties if I knew how to post it, Bill's 5037.25 yards in 60 minutes translates into a 100 yard pace of 1:11:47.
My own 4850 yards in 60 minutes (actually, it was 59 minutes, 55 seconds, but I will not factor the unused 5 seconds into my analysis here) translates into a 100 yard pace of 1:14.23.
Results after step 1:
Bill's 100 pace = 1:11.47
Jim's 100 pace = 1:14. 23
Step 3. Age establishment
At this point, we move to a crucial next step: age adjustment. To be fair, I shall slice, dice, and generally Cuisinart the data as evenhandedly as I can, applying not one, not two, but three separate additional formulae to our respective paces.
To establish our ages (Bill 39; Jim 57), I do not expect you to take my word for it. I could be lying about how impossibly young Bill is. Or I could be lying about how ridiculously close to the limits of the human life span I am. Or I could be lying about both things.
But I am not.
You can find Bill's Top 10 listings here, where they clearly show he is 39: http://www.usms.org/comp/tt/toptenin...wimmerID=01JGP
And you can find Jim's here, which just as clearly show that I am 57: http://www.usms.org/comp/tt/toptenin...wimmerID=01JFR
Results after step 2:
Bill's prime of life age: 39
Jim's "why is he not using a walker" decrepitude: 57
Step 4. Age adjustment
A) the American and Finnish formulae can be found here: http://n3times.com/swimtimes/
I will do it "both ways" here: with Bill as the reference swimmer, then with me as the reference swimmer.
Bill's 39-year-old 1:11.47 100 yard freestyle (Finnish formula in parentheses) "aged" up to Jim's 57:
39 1:11.47 ( 1:11.47) 40 1:11.68 ( 1:11.82) 41 1:11.91 ( 1:12.19) 42 1:12.16 ( 1:12.57) 43 1:12.42 ( 1:12.97) 44 1:12.71 ( 1:13.38) 45 1:13.01 ( 1:13.81) 46 1:13.34 ( 1:14.26) 47 1:13.68 ( 1:14.72) 48 1:14.06 ( 1:15.21) 49 1:14.46 ( 1:15.71) 50 1:14.89 ( 1:16.24) 51 1:15.35 ( 1:16.78) 52 1:15.85 ( 1:17.35) 53 1:16.38 ( 1:17.95) 54 1:16.95 ( 1:18.57) 55 1:17.56 ( 1:19.22) 56 1:18.22 ( 1:19.90) 57 1:18.92 ( 1:20.60)
Jim's 57-year-old 1:14.23 100 yard freestyle (Finnish formula in parentheses) "youngered" down to Bill's 39:
39 1:07.22 ( 1:05.82) 40 1:07.42 ( 1:06.14) 41 1:07.64 ( 1:06.48) 42 1:07.87 ( 1:06.83) 43 1:08.12 ( 1:07.20) 44 1:08.39 ( 1:07.58) 45 1:08.67 ( 1:07.97) 46 1:08.98 ( 1:08.38) 47 1:09.31 ( 1:08.81) 48 1:09.66 ( 1:09.26) 49 1:10.04 ( 1:09.72) 50 1:10.44 ( 1:10.21) 51 1:10.88 ( 1:10.71) 52 1:11.34 ( 1:11.24) 53 1:11.84 ( 1:11.79) 54 1:12.38 ( 1:12.36) 55 1:12.95 ( 1:12.96) 56 1:13.57 ( 1:13.58) 57 1:14.23 ( 1:14.23)
Results: of Step 3 (A):
If Bill's pace remains the same, for us to have done "equivalent" swims, Jim's pace should have been 1:18.92 (American formula) or 1:20.60 (Finnish formula.)
If Jim's pace remains the same, for us to have done "equivalent" swims, Bill's pace should have been 1:07.22 (American formula) or 1:05.82 (Finnish formula.)
B) the Chris Stevenson LMSC of Virginia Rating Calculator can be found here:
Note: both our times are horrible for actual 100s, so I took the fastest continuous and easily extractable 1650 (the longest distance Chris's calculator rates) that I could find in our respective 1-hour swims.
Bill said he felt fastest in the middle, so I am measuring his 1650 from the 2000 (24:37) to 3650 yard (43:56) marks, during which he did a 19:19.
My fastest 1650 was probably the final one, i.e. from 3200 (40:01) to 4850 (59:55), during which I did a 19:54.
Let us now enter the respective times and ages, shall we, and see what the calculator expectorates?
Bill's 39 year old extracted 1650 time of 19:19 earns a rating of: 83.4
Jim's 57 year old extracted 1650 time of19:54 earns a rating of: 87.1
Step 5. Conclusion
Jim is better than Bill
Step 6. Even Bigger Conclusion
Bertrand Russell was right. During the past half hour, during which I have thrown myself fully into this complex mathematical proof, I have not been neurotic for even a second. For 30 minutes, at least, I have indeed conquered happiness.
Send me you age and time for any event, and provided it passes my initial screening, I may well be able to prove mathematically that I am better than you, too, in the process conquering even more happiness and eschewing (if this is the right word) even more neuroticism.
--Coming soon: The Kristilynn Asymptote Exposed
Mon Jan 18th, 2010
PRACTICE & Meet
scy main pool
6 - 7:30
swam with tyler, todd, amy, paul, max larry, Marcio, Nate, mary & Meghan
dove in 6:10ish
wore leg skins to take it easy
50 fast SDK
100 fr fast
200 fr fast
did 8 x 50 with 5 or more SDKs
did 6 x 50 with 6 SDKs
did 4 x 50 with 6 sdks
did 2 x 50 with 6 sdks
2010 ST TXLA New Years Classic
entered in the 200 fr & 100 bk
skipped the 200 fr to focus on the 100 bk
made finals, didn't scratch, plan to it again tonight
Updated January 18th, 2010 at 03:40 PM by ande
SCY, with Carrie
100 swim free
200 kick choice
300 IM drill
400 pull breathe 3/5 by 50
Do the following straight through freestyle (no rest in between items)
swim 2 x 200 free on 3:00, make the interval
swim 3 x 100 descend on 1:35
swim 4 x 50 (evens fast) on :50
swim 4 x 25 all out on :40
400 kick choice smooth (fins/board optional)
(did with zoomers, did 2x 100 fly, 100 free, 1st w/board, 2nd on back)
pull 4 x 75 on 1:25 descend 1-4
swim 12 x 25 choice on 30 in sets of 4:
1. 15m underwater, swim to wall
(did 1st time free, 2nd back, 3rd fly)
did 100 of sculling to cool
Total: 3100 yards
4 X 75 1:15
4 X 150 2:30
4 X 50 :45
4 X 100 1:30
3 X 100 kick 2:15
8 X 25 kick*fast, no board* :45
8 X 100 IM 1:45
6 X 150 3:00
50 moderate/50 fast/50 easy
8 X 25
odd: build to race finish
even: blocks/sprint 20
WARM DOWN: 4 X 50 easy 1:00
“Music produces a kind of pleasure which human nature cannot do without”
It has been a busy weekend processing entries and planning for the meet. Tropical themed music is played during warmups and during the break in the middle of the meet. Trying to keep the meet fresh, new music is substituted in and out of our play list each year. There are the annual standards (Margaritaville, Limbo Rock, Jump In The Line), but there are always a few new ones thrown in. Because the song list is now large, we can retire a tune and bring it back in a few years so the play list always changes.
This year, the new ones include Wipeout (surfing tune), Under The Sea (Little Mermaid), Luna Barranquillera (Columbian salsa), and the Macerena. I had to edit the last one down - my brain can only listen to about 2 minutes of it.
The play list is not just thrown together. No, no, no! It is carefully assembled with thought and tested like a fine cabernet. The warmups begin slowly as swimmers are entering the pool, stretching, and getting their bearings. Reggae, and melodic Hawaiian tunes start out from the sound system to tease the palate. As warmups progress, the noise level increases, and sprint lanes are started, the rocking calypso and latin rhythms are belted out. Later the pool begins to clear and swimmers begin settling in - the mellow steel drum tunes then drift through the air. The playlist for this year is now set. I've always wanted to be a DJ.
Problem entries to date:With the online USMS registration, there have been no outdated registration cards submitted to date. However, three entries did arrive without registration cards. Emails were sent to all. The first swimmer eventually sent in a copy of her card, but unfortunately, it arrived after the 500 free that she entered was filled. I told her she would be placed on standby - if one of the Florida swimmers on hold (who entered the 500) decides not to come, she's in.The second swimmer said she was registered, but had not yet received her card. I pointed her to the USMS web site to download a copy last week. Nothing yet - I think she just pulled an excuse out of . . .The third was a bit of a problem. The guy sent the payment receipt for his registration attached to his entry. After contacting him by email, he said he would send me the card. Minutes later, I received yet another copy of his payment receipt. I wrote back explaining that the payment receipt does not indicate his team, age, USMS number, and is not his card. I attached a copy of my card as a sample. No reply to date.
The baseball caps and maracas pens arrived on Friday for our new swimmer souvenirs and coconut relay prizes.
Still no lap counter cards. The local high schools have their regional season end meet the day before our meet (not at this pool). That means Plan B - borrowing their lap counter cards - may not be possible - from any high school. This issue is turning into one big headache.
More workers were recruited with another email and with personal pleas after Saturday's workout. Still some slots need filling.
66 entries to date, and 2 pending
Expecting a boatload of entries the day after Monday's holiday and after weekend
Updated January 17th, 2010 at 10:22 PM by Rnovitske
Nasti Swim Practice Today:
*600 Free Swim
*200 Backstroke Swim (extra time)
*3 X 300 on Freestyle on 4:30 interval
*200 Kick alt flutter/dolphin
*8 X 75 on 1:30 swimmer choice (I did alt. IM/Fly/Back/Free)
*200 Free Pull w/Buoy
*7 X 50 Free Sprint on 1:00 interval
*ez 100 cool-down
I found an interesting event in Orland Park (Chicago Suburb)Illinois.
You can go 100 X 100's, 100 X 75's, or 100 X 50's. The interval pace is 1:40. Swimmers will be grouped in lanes with swimmers doing the same distance.
You can purchase an event tee-shirt during sign in! I'm thinking this would be a good practice leading up to the summer ow 10K I'm planning to swim. I guess I'd do the 75's. I don't think I could do 1:40 pace for 100-100's! (10 or 20 maybe, but not 100!) The 75's would give me a 7500 workout which would be the longest workout I've ever done. A 1:40 interval seems really slow but maybe after 70 or so I would appreciate the slower pace. I may put this on my calendar!
Tomorrow (I have the day off for MLK day) I'm planning to do a solo 1 hour swim with my new watch! (Jimby's great 1 hour swim inspired me!) The watch counts laps and keeps splits.
After the hour swim I'll do 10 X 100 set. I'm not sure of the pace or if it will be free or backstroke. I'll just wait and see what seems right at the moment.
Run on treadmill at gym.
walk/jog 0.1 mi to warmup
run 3 mi starting at 10 min/mi and increasing speed to 8 min mi at finish.
jog/walk .25 mi to cool
Short workout today with a variety of things:
Jump rope: 200 skips
Squats: Bar x 20
Push-ups with bosu ball:
Incline sit-ups: 2 sets of 25
Lat pull-down: 100 x 12, 120 x 8
Bicycles: 1 set of 100
Good morning darlings: 1 set of 50
Dreadmill workout: 1 mile as follows - 2 minutes walk at 3.0 mph, 1 minute run at 8.0 mph, 2 minutes walk at 3.0 mph, 1 minute run at 8.5 mph, 2 minutes walk at 3.0 mph, 1 minute run at 9.0 mph, 2 minutes walk at 3.0 mph, 1 minute at 9.5 mph
30 second walk
Rowing: For 10 minutes, alternated 1.5 minutes of easy row at <100 watts with 30 seconds of moderate to hard row at 210-225 watts.
Stretching on precor.
I ventured to the RecPlex today with FortSon, hoping it wouldn't be too crowded. It wasn't bad, and I had a lane to myself for over half my workout. But the pool was very shallow, pretty hot and had no backstroke flags. So I revised my planned workout to exclude backstroke. I also didn't do much speed work given the temperature. But that's fine, and consistent with me finishing out my "recovery" week.
30 x 50 @ 1:00, done as:
10 x 50:
odds = PLD breast
evens = dolphin kick w/board
10 x 50:
odds = fly drill (either chest press or single arm)
evens = breast pull w/pull buoy
10 x 50:
odds = double shooters on back w/fins
evens = dolphin kick w/fins & board
10 x 100 @ 1:45 w/fins
odds = PLD breast (went 1:20-1:25)
evens = lope free (went 1:05s)
100 dolphin dive
40 x 25 kick, no fins @ :30
30 w/kick boards
10 done backstroke kick (it was too annoying without flags and shallow water to do more)
100 dolphin dive
5 x (4 x 25) w/fins
#1 = easy speed fly
#2 = easy
#3 = AFAP free
#4 = easy
100 dolphin dive
I felt like I got a pretty decent workout in despite a subpar pool. Got in a good mix of things. I've been enjoying the drill work I've done this week.
I'm hanging out with my sister this afternoon. Watched some of the Vikings game. Go Vikes! Tonight, I'm dining with 3 of my friends and former Bullets teammates: FlyQueen, Aquafeisty and Chicken of the Sea. Can't wait to see them!
Updated January 18th, 2010 at 10:56 PM by The Fortress
Sun Jan 17th, 2010
[ame="http://www.usms.org/forums/showpost.php?p=203729&postcount=1334"]FINA BANNED full body tech suits for masters [/ame]
my son dane just competed in the cheer nationals in Orlando
PRACTICE & Meet
2010 ST TXLA New Years Classic
RACED Men's 15 & Over 50 Free
got 9th, scratched finals
I'm pretty pleased
200 Free 1:50.70Y (tempted to go for a 100 time)
100 Back 53.32Y
Today I swam the morning workout with TNYA at the John Jay College Pool. This is the pool where I will do my hour swim in 2 weeks. Although there had been some water temp issues over the holidays, today the water was just dandy, and the practice was packed. Because there were about 8 other swimmers there who were the right pace for my usual lane, I moved down to a less crowded lane, and adapted to their intervals by doing more kick and stroke. (I often do this when practices are crowded, and when I do I usually end up swimming with one of my good friends whose name is also Janet. We have an inside joke about why I do this: sometimes a pair of Janets beats a full house.)
Here’s the workout, and what I did with it:
8 x 75 FL/BK/BR @ 1:35 [I did FL swim/BK kick/BR kick]
200 FR @ 3:30 [I did IMs, K/S by 25s]
4 x 50 FL/BK @ 1:10 [I did these kick]
200 FR @ 3:30 [IM K/S by 25]
4 x 50 BK/BR @ 1:10 [Kick]
200 FR @ 3:30 [IM K/S by 25]
4 x 50 BR/FL @ 1:10 [I kicked BR/FR, because I don’t like wrap-around IMs]
[On the second round of this set we only did 3 50s instead of 4 after each 200. My goal on this set was to keep the 50s kick <50. I made all 7 of the FL/BKs, but missed on a total of 5 of the other 14.]
6 x 100 @ 2:10: odds = BK, K/S by 50s; evens = FR, S/K by 50 [My goal was to hold the FRs under 1:30 and the BKs under 1:35, but I ended up swimming all of them under 1:30.]
I felt strong and fast in the water today, and ready for my meet next Sunday. Bring on the IMs!
- 100 ez swim
- 100 kick w/ snorkle
- 100 kick w/ board
200 ez swim
Swimming hurts the ribs some.
Tidbits not blogged about
1/15: 2k of kick, but I tried to get out of the pool like normal and almost cried. Ribs hurt a lot after trying to pull myself out. Not a setback, so that was good.
1/16: Weigh in before carbs day 182.8, down 11.6 lbs in 13 days. Lazy wife said I have not been this lean since high school. Still no six pack. Ate cinnamon rolls, pasta and pizza and drank lots of wine.
Please make a special note, aquageek was right. He said there is no way that my calories count from my stationary bike is right (~300 calories/hour). I think he said I was probably doing 1,000 calories/hour, and I argued that it was probably more like 500. I have been doing between 1-2.5 hours of cycling a day, and am averaging a little less than a pound a day. For the math to work, I must be burning about 1,000 a hour cycling.
Stationary bike seems to suppress my hunger while swimming and lifting seems to increase it.
Updated January 17th, 2010 at 01:43 PM by qbrain