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  1. relief for a day!

    by , June 11th, 2012 at 07:39 AM (Mixing it up this year)
    My lower back has been such an issue for so long and today is starting out great for once! I forced myself thru a very painful set of 3x20 reps of sit-ups on the ball and then 3x10 rep of back extensions on the ball. It hurt bad at first, I could hear loads of crack, crack, crack with every move but then it all just felt better and got easier.

    Later I did my upper body weights and then went to bed. I have an air bed and I lowered my setting to 35 instead of 45. So it was saggy is my estimation, but this morning the pain was minimal, that best it has been in a long time.

    I did not get nearly as much done today but what I did do was quality.

    400 free
    4x(25 scull + 25 drill)@:15RI
    4x(25 UW + 25 dolphin kick on back)@:30 RI w/fins
    4x50 torque drill w/paddles
    100 EZ

    5x100@:45 RI from block as 15m fast breakout 10m scull 15m fast swim 60m EZ
    Odds free evens fly for the fast parts
    100 EZ
    2x(25 AFAP + 25 EZ)@2:00
    100 EZ
    50 AFAP went :38
    150 EZ

    Total 2100 meters

    I also forgot to mension on Saturday at Marshalls I found 2 Tyr Durafast suits in my size for $15. WOOT! WOOT!

    Updated June 11th, 2012 at 07:47 AM by Donna

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  2. Sunday, June 10 - Back in the Water

    Hadn't swam since hitting a wall Wednesday. Men's group on Thursday. Got up Friday and went back to bed. Drove to the pool Saturdy morning, but it was closed. Then after working on a Habitat for Humanity House from 8 to 4 was too tired to swim Saturday evening. So went to the pool after church today. It was a madhouse - the outdoor pool was closed. 4 lanes were open for lap swim and there were two to a lane and then there were 30 plus kids in the other part of the pool. Oh well, at least I got a swim in.

    5x100 on 1:45
    3x200 on 3:00
    5x100 back pull on 1:35
    2x200 free on 3:00
    5x200 back pull - 2 on 3:00, 3 on 3:15
    100 kick
    3x200 free on 3:00
    5x100 free pull on 1:30
    5x50 back pull on :50
    5x50 free pull on :45
    100 kick
    5x100 on 1:45

    5300 yards

    Some of my speed was back , but still feel sluggish in the water.

    Looking to hit 300 miles on Tuesday.
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  3. Weekend beach swims

    I had a couple of nice swims at Brighton Beach this weekend. Saturday I planned to arrive early—I brought my orange swim buoy buddy with me to so that I could bring my valuables with me (such as they are, I don’t bring much to the beach), in case there was no one on the sand to watch my bag. It happened that John and Rondi had the same idea about getting an early start, and we all arrived on the same train, a bit before 8:30. There were no other CIBBOWSers out yet, just a small group of triathletes. It was overcast and a little chilly, but I just wanted to be in the water, so I packed up my buoy and hopped in, heading to the pier. There was some current against, but the water was relatively flat and very easy to swim in, and I enjoyed my journey out past the Wonder Wheel and the other Coney Island rides. Every once and I while I would hit the trailing dry bag at the end of my stroke, and I could feel it bouncing around behind me some when there were swells, but I didn’t mind swimming with it. That was good to know—this swim was a test run for bringing it out on weekdays for an early morning swim.

    Unfortunately in my haste to get in I had forgotten to put on lube, so by the time I arrived at the pier I was getting a little chafed. The trip back to my starting point was quick with the current though, and once there I stopped and put on some lube before continuing on. By this time there were other swimmers gathering on the beach, so I said some quick hellos and dropped my dry bag off before heading out towards the white building. By this point the current had gotten pretty strong—I could feel myself being carried by it as soon as I got in—and so the trip out was very quick. The trip back was really enjoyable—I really like the feeling of swimming into current, for some reason—and I felt stronger than at any other point in my swim.

    When I got back to Grimaldo’s chair there were a ton of CIBBOWS folks milling around—nice to see so many friends out! There were also two large groups of triathletes, probably about 80 altogether, most in full wetsuits. They seemed to be doing their first open water swim of the season, and were mostly practicing getting into and out of the water, and swimming around a feed buoy that was anchored about 20 yards offshore. (The feeding buoy was actually there for a long swim a friend was doing—I had tried to help anchor it when I stopped mid-swim—but with all the triathletes around I don’t know if she was able to get anywhere near it!) I was worried that with so many bodies congregated in one area running into people might be a problem, but iit didn’t turn out to be, at least for me.

    After enjoying a quick yogurt on the beach I got back in and did a quick mini-loop, to the Wonder Wheel and back, before packing up and heading home on the subway. Today I went back for more—just a loop, in sunny weather this time. The water is still refreshingly cool at Brighton—about 65 degrees, and there are a ton of crabs out in the water. After today’s swim I stayed in for about 15 minutes just watching them. It was nice to enjoy a Brighton weekend again—feels like I’ve been away a long time!
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  4. Sunday June 10th - Weights

    Immediately after swimming

    Dips
    Body weight (165 lb.) + 15 lb., 10 sets of 3

    Wide-grip overhand cable rows
    80 lb. 1 set of 10
    90 lb. 4 sets of 10

    My weight is back to where it was the first week of January just after I started swimming seriously! This is a good thing because I was slightly concerned when it got down to 154 in April (I am 6' 3").

    Updated June 12th, 2012 at 11:21 PM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  5. Sunday June 10th - Swim

    At home with Susan.

    Warm-up (1600)
    200 swim
    3 x
    * 2 x 50 @ 1:15 kick
    * 2 x 50 @ 1:00 drill
    * 2 x 50 @ :50 swim DPS (count)
    3 x 100 1:40 free descend from 1:16 - 1:11
    4 x 50: active recovery on :45, :50, :55, 1:00

    Set I - Swim (1000 set / 2600 total)
    2 x 100 @ 1:40, 1st long, 2nd fast (went free, fast was 1:08)
    4 x 75 @ 1:15, odds long, evens fast (went free, fast were :52 & :53)
    6 x 50 @ 1:00, odds long, evens fast (went free, "fast" were not so much - :33, :32, :32)
    8 x 25 @ :40, odds long, evens fast (went IMO)

    Set II (600 set / 3200 total)
    2 x 100 @ 1:30 dolphin kick w/mono fin on back
    8 x 25 @ :40 kick with board, odds easy, evens AFAP
    8 x 25 @ :45 underwater SDK w/fins

    Wrap-up (200 / 3400)
    200 easy

    ** 3400 yards **

    ************************************

    I had planned to do more mono fin kicking today, but I got MAJOR foot cramps on the third 100 and punted that idea. I think it they are definitely induced by the lack of foot mobility when wearing the fin, as I noticed that I unconsciously flex my feet as I feel that a cramp is coming - and I do it all the time. The foot pocket in this fin fits my foot perfectly so I can't even wiggle my toes, and the rigid fiberglass blade extends under part of my foot so my feet really can't move much at all.

    Updated June 10th, 2012 at 11:27 PM by eric.carlson

    Categories
    Swim Workouts
  6. Friday's Workout

    by , June 10th, 2012 at 05:12 PM (Elise's Fitness Fun)
    Hit the weights and did the following:

    8 minute warm-up: 4 min. on treadmill, 4 min on rowing machine

    Bench press: bar x 10, 70 x 6, 90 x 4, 105 x 2

    Hi row: 90 x 5, 3 sets of 110 x 8

    Military press: 2 sets of 30 x 10 (used barbells)

    Lat pull-down (machine): 90 x 5, 2 sets of 120 x 8

    Squats: bar x 10, 1 set of 65 x 20

    Leg lifts: 2 sets of 20

    Bicycle crunches: 1 set of 100

    Prone Back Extension: 2 sets of 10

    Followed workout with 30 minutes on gauntlet - Level 11 - Fat Burner.

    Updated June 15th, 2012 at 04:59 PM by elise526

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  7. Thursday June 7th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    300 swim before practice began
    3 x
    * 100 free @ 1:45
    * 4 x 50 @ 1:15 IM order

    16 x 25 @ :40 flutter kick with board, every 4th AFAP

    12 x 50 @ 1:00, 25 cruise + aggressive turn & kick as far as possible underwater + only two breaths to the wall

    12 x 25 @ :45 1-4 breath every 7, 5-8 breath every 9, 9-12 breath every 11

    300 easy

    ** 2800 yards **

    ************************************

    Oops, I guess I forgot to I post this the other day.
    Categories
    Swim Workouts
  8. 2012 Swim Schedule

    Well, I've planned a season of mostly under the radar swims, but I'm still quite excited to explore some new venues, and (hopefully) revive some old ones.

    My OW season opened in Arizona with invitations from Kent Nicholas and Gia Kolack to swim part of each of their lake series swims. Though there is a lot of overlap in each of their visions, each series is quite different and offers unique challenges. I hope they both are inspired to turn these into annual events.

    Gia's series consists of 6 lakes; 10 miles in each lake. The courses were marked out by GPS. From the starting point, the support boat would cruise out 5 miles and drop anchor. Swimmers turned around the boat and headed back to the starting point. Janet and I joined Gia for Roosevelt Lake on May 6th. It was the third or fourth lake in her 6 x 10 mile series.

    On May 4th and 5th, we swam with Kent in Saguaro Lake and Canyon Lake. These courses were determined by the lakes themselves, and we swam the lengths... dam to dam. the S.C.A.R challenge continued on to Lake Apache, and will conclude with a night swim at Lake Roosevelt.

    I've been quite busy planning events in the Hudson, so haven't gotten in any long swims since... a broken rib (slipped on the trail to Saguaro Lake) had me on the sidelines a bit as well, but... the show must go on!

    2012 Swim Schedule

    May 4th Saguaro Lake, Arizona +/- 9.5 miles
    May 5th Canyon Lake, Arizona +/- 9 miles
    May 6th Lake Roosevelt, Arizona 10 miles
    June 30th 8 Bridges Stage 5, Hudson River 19.8 miles
    July 21 La Traversee du Lac St Jean, Quebec 32k
    July 28-29 Lake Inari, FInland 20k
    August 4 Vidostern, Sweden 21k
    August 21-23 Cape Cod Bay, MA 20 miles
    ???Sept 9 Memphre, Newport, VT 25 miles Committed
    ???Oct ??????????????? (a few ideas in the works)

    Updated June 11th, 2012 at 07:22 PM by chaos

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  9. Saturday, June 9, 2012 Spokane LCM Meet Results

    by , June 9th, 2012 at 10:25 PM (Fast Food Makes for Fast Swimming!)
    This was most definitely the smallest and coldest masters meet I've been to yet. We got confirmation earlier in the week that the meet would go on with the small numbers (it was cancelled last year).

    We had 27 entries to start, and 5 deck entries bringing us up to 32 for the meet. It seemed like the numbers were actually smaller than that, as they were combining heats together anyway from missing people. On top of that the temperature was in the very very low 50s, and it was windy, and it was a pretty significant rainfall as well. All these things don't usually add up to a good swim meet, but we sure did pretty good.

    I met up with That Guy for a little carpooling fun for a majority of both of our trips. I figured since we'd both be covering 2/3 of our trips on the same freeway, why not? When I called him to see where he was, he ended up being about 2 miles behind me on the road (in comparison to the pool that's almost the same spot as in the 800 Free event) We had a good time for the day. Got in a little pool measuring exercise before the meet, since this was the first time a masters meet has been held at this particular pool. The numbers on the tape measure were in our favor, so we let the meet go on (for Top Ten/record purposes).

    I'd say that 75% of the folks just stayed in the pool's warmup lanes for the duration of the meet, with the exception of getting behind the blocks for the races. With such a small meet, the starter would just read off the following heat's lane assignments on a first name basis and everyone meandered their way over to the lanes, hopped up and away we went. It was good fun.

    The results...everything was hand timed, no electronic timing. All worked out good, just no splits to report.


    100 Back - 1:14.59 - New LMSC Record
    I was happy with this one. It's a masters best time as well.

    200 Fly - 3:30.40 - yes that is correct, no typo.
    The referee asked if they could combine me into the 200 Breaststroke heat since I was the only 200 Flyer in the meet. Normally I would've had the 200 Breast heat as rest. I didn't care. I knew it would put me up immediately after the backstroke...the ref said I could have time (like a UFC fighter who took a low blow), but I said I was fine. Let's do this.
    Ended up doing a 100 Fly in 1:09ish or so (that's how it felt), then took a master's minute, did another 50, then waited for the top breaststroker to pass me at the 150 point. I let him go past the 15 Meter mark on the final length, and then I pushed off in an attempt to beat him. It was close, but outstroked him at the end. Phew!!
    At least I put up a decent time already last weekend.

    50 Back - 34.00 - New LMSC Record, and masters best time!
    Some Guy, I think his first name was That, kicked my butt hardcore in this race, but I didn't see anything except clouds for the whole race.

    50 Free - 27.11 - New LMSC Record, and masters best time!
    I actually did think about shortening up my stroke and spinning my wheels for this. My kick was intense as well. And I extended the SDK portion of the race as well. Win win win all around! This time was fast enough for the previous record in my previous age group as well. Isn't it amazing how you get the time after you're no longer eligble for a certain record?

    100 Free - 59.50 - New LMSC Record, and I BROKE A MINUTE LCM!!!
    This wasn't too long after the 50 Free, so I knew I had my sprinting mojo going good, just depended on the distance guy in me to keep me strong for the duration of the race. It actually felt really good, and I felt that I could've gone even faster. I'm sure the full beard could've come off for another 3 seconds at least!

    As for 4 of those races (the short ones), this will probably be the last time I swim them LCM until I'm 40 years old, unless I all of a sudden have a sprinting breakthru happen!


    Relay Fun:

    Just for fun, That Guy and I paired up for a couple exhibition relays with the other 1 or 2 relay teams in the last two races.
    The first was a 200 Medley Relay. That Guy was volunteered BY ME, to do the first half since it had backstroke in it. I then did the Fly/Free portion of the relay.
    Then, the following heat was the 200 Free Relay. I went first, and did a 100 Free semi-easy as my meet cooldown. That Guy...strangely enough, did his 100 of the relay as Fly. Crazy That Guy, but I'll give him for the effort.
  10. easy easy day

    by , June 9th, 2012 at 07:24 PM (Mixing it up this year)
    My kids had a Y meet today. Hot pool, outdoors, no blocks.

    I just swam a quick loosen up swim.

    500 free
    500 kick every 3rd 25 fast w/fins
    200 torque drill w/paddles

    Total 1200 meters
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  11. Friday June 9th

    At home with Susan.

    Warm-up (1200)
    200 swim
    4 x 50 @ 1:15 IM order
    4 x 100 @ 1:50 50 catchup / 50 swim
    4 x 50 @ 1:00 IM order
    2 x 100 @ 1:40 gentle descend

    Set I (700 set / 1900 total)
    3 x 50 @ :50 dolphin kick with mono fin on stomach
    8 x 25 @ :40 flutter kick with board, odds easy, evens AFAP
    8 x 25 @ :45 underwater SDK w/fins
    3 x 50 @ :50 dolphin kick with mono fin on back

    Set II (1000 set / 2900 total)
    1 x 500 pull with buoy and paddles, strong pace, went 6:14
    5 x 100 @ 1:30, swim descend

    Wrap-up (300 / 3100)
    2 x 50 @ 1:30 hypoxic (managed no breaths on either)
    100 easy

    ** 3100 **

    ************************************

    Kicking with the mono fin is getting a bit easier, although I sometimes really move through the water and sometimes feel like a complete lummox and wonder what the hell I am doing. My feet still cramp quickly when using it, I wonder if it is because they can't flex or stretch because of the rigidity of the blade? In any case, I tried doing some "regular" kicking between short sets of MF kicking today and didn't cramp. I will continue this as I increase the distance kicked.

    The second set was meant to be 20 x 100 on intervals descending from 1:30 to 1:20 (which is only possible on a good day), but neither of us was feeling great in the water and Susan is doing an open water race this weekend so that set got filed away for the future.
    Categories
    Swim Workouts
  12. Sat., June 9

    by , June 9th, 2012 at 04:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    4:00 VK (flutter, breast & dolphin)

    Speed/Power Sets:

    -- Didn't use fins on any of this. The right side of my foot was bothering me.

    5 x (:30 VK + :30 rest)
    -- held 10 lb dive brick
    -- 3 dolphin, 1 breast, 1 flutter (hardest)
    -- this wasn't easy!
    100 EZ

    4 x 50 torque drills w/agility paddles @ 1:30
    50 EZ

    1 x 50 AFAP backstroke from a push
    -- 29 low, 16 & 17 SDK per 25
    -- didn't want to go from blocks b/c I was worried about cramping
    100 EZ

    10 x 50 burst to 15 m + cruise @ 1:15
    -- 5 dolphin kick w/board, 5 fast hand drills
    masters minute

    10 x 25 burst to 15 m + cruise @ 1:00
    -- did dolphin kick on back, 15-16 SDK
    -- heart rate was elevated the whole time b/c I was UW 15 meters each time
    100 EZ

    8 x 25 torque drill w/agility paddles & parachute @ 1:10
    -- first time I've tried this with a parachute, kinda liked it as a drill for explosiveness and power for fly

    8 x 25 breast pull w/parachute & paddles @ 1:00

    100 EZ

    Total: 2650 + VK


    +++++++++++++++++++++++++++++

    I was thrilled that the pool wasn't crowded today! Usually weekends are a disaster, but perhaps the summer weather has everyone outdoors. I enjoyed the workout too. Well, perhaps not the VK with the dive brick.

    I'm pretty booked tomorrow so that will be my off day. Hope to get in a stretch though. Off to do RC exercises now.
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  13. Saturday 6/9/12

    Saturday 6/9

    AM only LCM

    5x200 swim

    3x100 @ 1:40 pull w/ buoy 75 dps/25 0 breath FR
    4x100 @ 1:40 75 dps/25 build to fast
    4x50 @ 1:00 4 breaths/3 breaths/2 breaths/1 breath by 50
    6x50 @ :55 25 fast/25 EZ

    2x150 pull w/ buoy + paddles @ 2:30 strong
    2x100 pull w/ buoy 25 scull/75 dps

    Total: 2700
    Categories
    Swim Workouts
  14. 06.09.12 - Saturday workout

    by , June 9th, 2012 at 01:24 PM (Pete's swim blog)
    Swam solo today after assistant refereeing a U14 soccer match. Fortunately, the match was dominated by one team and there wasn't a lot of running required on my part.

    400 Warm up

    6 x 50 - :50 IM Order, no free twice
    1:00 Break
    5 times through:
    * 100 IM - 1:20
    * 100 Free - 1:30 (recovery)
    50 Easy

    3 x 100 Pull - 1:20
    2 x 100 Pull - 1:15
    1 x 100 Pull - 1:10
    2 x 100 Pull - 1:15
    3 x 100 Pull - 1:20
    50 Easy

    12 Times through:
    * 50 Kick - 1:00 (IM Order x 3)
    * 50 Stroke - :50 (IM Order x 3)
    50 Easy

    200 IM - 2:45
    200 Pull - 3:00
    200 IM - 2:45
    200 Pull - 3:00
    200 IM - 2:45
    Came in about 2:48 on the first two. Made 2:44 on the last one. I was pretty tired at this point.

    200 Cool down

    (5350 Total)
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    Swim Workouts
  15. Saturday, 6/9/12

    by , June 9th, 2012 at 12:58 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (600)
    10 min choice
    - Did 200 swim, 200 kick, 200 pull, back and free

    Set #1 (400)
    8 x 50 burst + cruise/1:10
    --4 speed play, 4 dolphin kick UW
    - on 1-4 did fly-back-free-fly,
    - on 5-8 alternated kick on belly and kick on back

    Set #2 (1600)
    4 x through:

    25 AFAP + 25 EZ/1:30
    50 @ 100 pace/1:30
    100 @ 200 pace, rest as needed
    200 EZ/5:00

    No times for AFAP 25
    1 = back
    - 50 @ 100 pace - went :41
    - 100 @ 200 pace - went 1:30

    2 = free
    - 50 @ 100 pace - went :36
    - 100 @ 200 pace - went 1:18

    3 = back w/fins
    - 50 @ 100 pace - went :36
    - 100 @ 200 pace - went 1:20

    4 = free w/fins
    - 50 @ 100 pace - went :33
    - 100 @ 200 pace - went 1:11

    Set #3 (300)
    2 x 150/2:30 (50 scull- 50 kick - 50 swim)

    1 x 100 EZ Warm down

    Total: 2900 meters
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  16. Sat Sprint

    by , June 9th, 2012 at 11:39 AM (The Labours of SwimStud)
    Outdoor pool was closed due to the swim meet today so I did a sprint workout inside.

    Warm Up

    600 EZ FR
    4 x 25 DPS Shooters on :40
    4 x 25 Paddle Pull on :30
    4 x 25 Burst n Cruz on :40
    1 x 100 EZ

    Speed-3 rounds on 10:00
    2 x 25 w/chute 1:30
    1 x 50 AFAP
    1 x 200 EZ
    Rest to 10:00
    Did FR, BR, FL. Fly with a chute is difficult! Def pulled my hips down more...but if I can learn to compensate that I think it will make my Fly way better.

    Cool
    300 FR/BK by 50
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  17. Friday, June 8, 2012 5:00am & 5:30pm

    by , June 8th, 2012 at 10:22 PM (Fast Food Makes for Fast Swimming!)
    Morning Swim:

    I only did maybeeeee 1000 yards this morning. It was more of a meet 'n greet with the masters team since I haven't been with them all week due to work obligations. After swimming all week at the YMCA pool, the high school pool felt unusually cool to me.

    Highlights of the swim: sitting on the bottom of the deep section of the pool watching others swim, blowing bubble rings, backstroke start things with fast dolphin kicking to 15M, very slow freestyle drills with the team, a few fast 25s Free. Sounds like a sprint workout to me.

    --------------------------------------

    P.M. "Real" Workout

    I was going to go to the Y tonight for an easy couple thousand, but those plans changed pretty quick. When I got there, there was a fellow masters swimmer with his 12 year old daughter in the lap lanes getting ready to start up a few sets. Had to join up with them, to actually have a cohesive group swimming in the lap lane.

    100 EZ warmup

    5 x 200 Free @ 3:00 (started at 2:20, came down to 2:17s feeling good with DPS)

    4 x 75 Kick w/ board (25 each dolphin, flutter, breast)

    8 x 125 IM extra 25 Free @ 2:15 (went 1:35s to start, #6 1:32, #7 1:30, #8 1:24)

    Felt good with this, and I was outta there!

    ------------------------

    2400 Yards (3400 for the day)


    Swim meet tomorrow in Spokane, Long Course Meters...outside...been raining in eastern Washington all week...should be fun.
    50/100 Free, 50/100 Back, and the best: 200 Fly

    I'm only doing these first 4 events to finish my attempt at my new LMSC age group records. Normally I wouldn't waste my time with these events in LCM, but for records...I guess so.
    The 200 Fly is in there so I can call it a swim meet.

    That Guy will be there, and me, and maybe another 25 to 30 people. Should be a good one!

    Updated June 8th, 2012 at 10:28 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  18. Friday 06/08/12

    by , June 8th, 2012 at 04:50 PM (Workout Swimmer)
    Interesting day today, to say the least. Kitty was hit by a car last night - and while trying to help her, in her pain she bit me several times - deeply. In our concern for her - I forgot to take my contacts out before I went to sleep, got up multiple times in the night to check on her (we knew something was wrong with her leg - but since she is 18 years old, we weren't sure she would even survive the night) and then forgot to turn on the alarm again to wake up for morning practice. Big mistake - I could have used the endorphins from a good long workout.
    Anyway, spent the morning at the vets - took kitty in & found she has a broken pelvis, but her legs are fine & no internal bleeding - however her temp was only 91.9 (usual temp for a cat is 102). She gets to be hospitalized for a couple of days (at this time her temp has risen to 97.9 on IV fluids & warming blankets) to stabilize. Meanwhile Emma, the dog, was expected at the groomers. Got her there & went back to swim with the lunch bunch at 11:30. Not a very large showing, and they usually do less than 3000 in a workout - understandable since most of them are lucky to have an hour they can spend in the pool on a work day.
    After swimming, went to the doctor myself for tetanus shot & antibiotics for myself, as 80% of all cat bites apparently get infected. Oh goodie. But I DO have 17 puncture wounds, two on my right thumb muscle, the rest on my right thigh & shin.
    Picked dog up from the groomers, came home, received call from the vet saying kitty was doing better, collapsed & decided we're having pancakes for dinner.
    So, the great workout today was actually sort of a hodge podge. Rod called the first two things, I called the last two.

    12 x 50 on :50 & 1:00; swim, stroke, kick
    9 x 75 on 1:10, 1:00, and :50 (ha HA! - meaning I did a bloomin' flip turn cuz I came IN on the :50!)
    easy 75
    3 x 200 P on 3:00 (came in around 3:32)
    4 x 150, swim/kick/swim by 50's
    100 easy
    Total: 2650 SCY

    I think I'll worry about swimming more next week, and worry about kitty this weekend. We're hoping she survives the weekend - I suppose since she survived the night, and is starting to stabilize her temperature, that she's most likely off the critical list. $800 later. . . I maybe should look into pet insurance.
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  19. Friday, 6/8/12

    by , June 8th, 2012 at 04:25 PM (A comfort swimmer's guide to easy swimming)
    SCM, with swim buddy

    HIT Week 23, Workout #5 (modified)

    Warm up
    400 choice - 100 Free/100 Back/...
    2 x 100 (50 drill + 50 kick)/10sr
    2 x 50 free (25 DPS + 25 build)/10sr

    Main Set
    3 x (10 x 50)/1:30
    round 1 = back
    round 2 = kick dolphin on back w/fins
    round 3 = free

    1 = EZ
    2 = 85% - back =44, kick = 43, free = 40
    3 = 85% - back =43, kick = 44, free = 41
    4 = EZ
    5 = EZ
    6 = 95% - back =40, kick = 39, free = 37
    7 = 95% - back =41, kick = 40, free = 37
    8 = EZ
    9 = EZ
    10 = AFAP 100% - back =38, kick = 35, free = 34

    50 EZ between rounds

    Warm down
    200 EZ kick

    Total: 2500 meters
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  20. Friday, June 8

    by , June 8th, 2012 at 03:28 PM (The FAF AFAP Digest)
    Swim/LCM w/ Julie & Susan:

    Made it out to Rockville for a LCM swim. Because it's been sunny & 70 here, the water was an inviting 78 degrees. So nice!

    Warm up:

    600 various

    5 x 100
    -- 25 UW on the first length
    -- some drilling and 200ish pace work

    Speed Sets:

    -- Even distance swimmer Julie did some AFAP efforts here!

    8 x 50 @ ample rest to chat with Susan
    1-4 = burst to approx 20 m + cruise
    5 = back @ 100 pace
    6 = EZ
    7 = back @ 100 pace
    8 = EZ

    100 EZ

    1 x AFAP 100 back w/fins
    -- went 1:04
    -- Julie said I was "all over the place," which I was and which is why competing outside is silly for backstrokers.
    -- I'm also veering off to the left somewhat, I think, because of my injured/weaker left shoulder. I noticed this on my 50 (er, 52 yard) back vid from Nats

    150 EZ

    1 x AFAP 50 fly w/fins
    -- went 27
    -- two timers both got :27

    100 EZ

    Total: 2000


    ++++++++++++++++++++++++++++

    I really wanted to do another AFAP 50, but I had to run off to an event at Lil Fort's school. Still, I was pleased with those two timed efforts. The 100 back felt really solid. I didn't feel like I was dying and didn't loaf the first 50. I want to do a couple more of these next week since I'll be swimming the 100 back at Nats (as a split in the 200). Current WR/NR is 1:13.55. That could be tough. Susan estimates 5 seconds from SCM to LCM. And the tech suit ban seems to effect me much more in LCM than short course.

    I would like to get in a swim this weekend. Hope the lanes won't be overwhelmed with noodlers and lap swimmers.

    I'm getting very excited about all the swimming coming up -- Worlds, OTs, Masters Nats, Olympics.

    Updated June 8th, 2012 at 05:51 PM by The Fortress

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