My eyes were closed for most of the warmup and 1st kick set. When I get near the lights I know it is time to turn. 10x100@1:45 Free 500 Free kick w/fins 500 Free w/paddles & bouy every 4th lap alternate breath 5x100@1:45 fly kick w/fins as 25 rt side, 25 lt side, 50 on back 10X50 from block 15 meter sprints then easy free to finish 5x100@1:45 Free w/snorkle concentrate on pull Total 3500 yards
Drove up the mountain this evening and swam with the folks on the masters team I belong to. The drive is 30 to 35 minutes which is not bad considering the actual mileage is 26 miles. Some good stretches of highway and just a few areas of traffic. I've had to make a little bit of an adjustment swimming in the evening. Most of the time, I have been swimming in the mid-afternoon or at lunch. I don't swim too well on a really full stomach, so have had to figure out how to handle my end-of-the-day eating. The workout starts at 6:30 p.m., so today I ate a peanut butter sandwich about 4:30. We finished the workout about 7:30 and instead of stopping somewhere for a heavy meal, I bought a chocolate Muscle Milk from the front desk of the fitness center where the pool is. I've read that it is crucial to get something to eat within 30 to 45 minutes of your workout. If I wait until I get home, wth the time it takes me to sit in the hot tub, the sauna, and change, it would be close to an hour. The Muscle Milk took care of me for the rest of the evening. It is about 360 calories and I just love it! To make sure I got my veggies and fruits, I tried to get this in at lunch or for a snack. This all seemed to work well today, so will try it again next time I swim in the evening. On workout tonight, I joked with the others that I was getting elevation training. Where they are is around 1100 feet whereas the Y is about 550. Not really enough to make a difference, but it is a fun thought! Felt good at the workout which is as follows: 200 warm-up 5 x 100 free on 2:00 - try to descend each 100 by 5 seconds - went 1:30, 1:21, 1:15, 1:11, 1:07 50 easy 4 x 100 free descend on 2:00 - went 1:34, 1:25, 1:16, 1:05 50 easy 4 x 75 on 1:30 - 75 free, 25 back/50 free, 50 back/25 free, 75 back 6 x 50 choice on 1:00 - did all dolphin kick (no fins) 200 easy
Updated February 3rd, 2010 at 03:15 PM by elise526
Nasti's tonight at Fisher's High School. I love to swim in this pool but 7:30 p.m. is soooo late to start working out. I may switch to 4:45 a.m. at least twice per week. (other swim nites at 7p.m.) There were only 4 of us present; Bobinator and 3 fast men! The workout was just sort-of made up as we went along. I tacked on 1,000 after the other 3 finished. Here's the workout: **400 freestyle swim warm-up **8 X 100 free on 1:40 (the men did 10 on 1:30) **150 Kick no fins. **Super 500 all free. :30 time base. **6 X 50 kick with fins on 1:00 **200 Backstroke(rest :15 sec) **150 Backstroke(rest :15 sec) **100 Backstroke (rest :15) **50 Backstroke **10 X 50 Free on :50 100 IM cool-down 3,200 scy I've had Subway for supper 3 nights in a row. Tonight's menu: Subway Turkey w/provolone, 2 big oranges, 3 cookies, and a banana. Being an empty nester has dissolved all my desire to cook!
Updated February 2nd, 2010 at 11:34 PM by Bobinator (mistake)
Tonight I swam with the local masters group—it was great seeing my Florida swim buddies again after being away for a couple of weeks. Here’s what I did: 600 swim + 200 kick warmup 6 x 150 (100 easy swim/50 very fast kick) @ 3:00 [choice of stroke: I did mine FR/BK/FR/BR/FR/FL] 6 x 50 swim @ :50, desc. 1-3 and 4-6 [I did FR on the first 3 and BK on the second 3] 6 x 150 (100 easy swim/50 very fast kick) @ 3:00 [choice of stroke: I alternated FR and BK] 6 x 50 swim @ :50, desc. 1-3 and 4-6 [FR on the first 3 and BK on the second 3] 300 warmdown As I was warming down a huge bug swam through my lane—about 2 feet under the water, going right under me. I switched lanes, which then meant I was swimming right next to the pool covers. I had to decide which I was most scared of, the bug or the covers (and the looming darkness under them.) It then occurred to me that the bug might have come from the covers, since it was swimming away from them. I gave up and cut my warmdown a 50 short. I’m going to try to get up and swim early tomorrow as well. I hope Mr. Bug will still be fast asleep, and NOT trying to share a lane with me.
Tuesday Swim at AHC (SCM pool) This afternoon we had to get in a swim in between work and the CAPS game. We headed to the AHC (Aspen Hill Club) for a swim. Jeff wanted to 10 x 100s on 1:50 so that he could kick so I had to find something for me that would work, which was no problem... But the water was about 85ish. Usually when standing on the deck and I dip my cap in the pool before putting it on, the water feels so warm. But today when I dipped my hand in, it was exceptionally hot. UGH! 550 warm up 4 x 100 free on 1:40 I had already noticed that I just felt like I had nothing in the tank, but I think it was just the heat. 10 x 100 back on 1:50 trying to keep them all well under 1:30 50 easy 4 x 25 build to fast on 1:00 50 easy 4 x 25 build to fast on 1:00 150 warm down I didn't go after the 100s right from the beginning. I planned to throw in a few easy free just because the water was SO warm, but once I got going, I figured that I was at an effort level that I could sustain through 10 x 100s back. I was around 1:26/1:27 on most of them, but something in the back of my mind was telling me not to pick up the pace. I really wanted to, but just had a bad feeling about it. On the next to last one, I picked it up a tiny bit and was ok. The the last one I decided to really build to a fast pace. I was fine through 3 lengths, but then totally fell apart with 12 meters to go. I barely made it to the wall and was almost not even under 1:30. It made me feel good to know that my instinct not to pick up the pace earlier was correct. It was HOT! We finished the set and my face was SO hot, there wasn't enough cold water in my water bottle to cool me off. On the last set of 25s, I had nothing at all. No energy to even build to a sprint. Jeff kept telling me "these are supposed to be race pace finishes" or something like that but my brain just couldn't process "race pace" at that point. So only 2400 meters today, probably my shortest workout this year. But it was pretty satisfying to know that at the beginning of December I was pretty pumped up to have done a set of 8 x 100 back and I was relatively close to 1:30 (slightly over) and today held 10 on the same interval at a much faster pace. Progress. Good thing Jeff likes to do 100s kick on 1:50!!! It's good for my backstroke training. Now for the "OUCH"...I have a huge pain in my back, a knot in between my shoulder blade and spine. It is SO painful, even more so now that I've swum. Strange. I usually get these during taper and I'm totally not tapering right now. Not sure what to do. Massages usually help, maybe I'll get one scheuled this week. Back to the CAPS game. Let's go CAPS!!!
Updated February 2nd, 2010 at 08:50 PM by Julie Roddin
Well it wasn't quite a MACK truck but something caught up with me overnight. Meet fatigue took a day late in arrival and today my body was achey just getting up. I did 40 minutes on the elliptical but I never felt like I got up to where I can normally so I drank a protein drink afterward to help my system out and give me an energy lift. More swimming tomorrow...maybe some IM work...we'll see.
Updated February 2nd, 2010 at 08:59 PM by SwimStud
Drylands: I started off with some med ball slamming in the racquetball court, trying not to use my right hand much. Someone must have complained b/c I was kicked out after 5 minutes. But I was told I could do slams in the Personal Trainer room, which I did. And I discovered that's where they hide all the good toys -- jump ropes, power wheels, ladders, etc. So I just worked out in there the whole time. med ball slams (twisting, forward, starter-type, overhead, single arms etc.) ladder hops, forward & lateral* bicycles, 2 x 100 dead bugs on bosu, 2 x 25 kettleball snatch, 20 x 2 x 25 power wheel roll outs, 2 x 25 goblet squats, 60 x 2 x 15 back extensions, 20 x 4 x 15 box jumps, 1 x 10 (these felt slightly dangerous with glasses on, so I desisted) rock star jumps, 2 x 10 jump knee tucks, 2 x 10 P90X steam engines w/hand weights, 2 x 50 * I don't think these are particularly useful for swimming or fitness training. 10 rounds of: 1 x 100 jump rope hops 1 x RC exercise (tricep kick backs, external & internal rotators, prone scapular scrunches, ball on wall, 3 position arm extensions) Kick/SCM/Solo: I didn't have time to journey to the rec center, so "swam" in the hot gym pool. It was super hot today -- ugh! Just did a quick kick workout with a board and my prescription goggles to avoid contaminating the eyes with chlorine. Warm up: 200 flutter kick w/board 200 evil kick w/board Main Set: 20 x 50 kick w/board @ 1:10, done as 25 AFAP + 25 EZ odds = flutter evens = dolphin I thought I might be too tired for these right after drylands, but I felt pretty speedy on the fast kick portions 50 EZ kick 5 minutes hot tub; 5 minutes steam Total: 1450 meters kick ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Glad I got two good sessions in today b/c we're supposed to get another 4-6 inches of snow tonight. I have no use whatsoever for snow. Inevitably, school will be cancelled or delayed. If it is, I will likely do a couple workout DVDs at home. Or hopefully, the rec center will still be open. Speaking of DVDs, my brother (who has been doing P90X for awhile) is now switching to the Insanity program. http://www.extremefitnessresults.com/insanity.html. It does look pretty insane, and with a fair amount of core work involved. My wrist is somewhat sore after the drylands. I tried to focus on pylos, but the roll outs might have been a bit much. I was also happy to recently discover that I actually can eat some cheeses. http://answers.google.com/answers/th...id/172205.html News Flash: Jazzy went to hot yoga AGAIN and even liked it.
Updated February 2nd, 2010 at 08:51 PM by The Fortress
SCY, with Carrie 10x100 w/10 sec. rest: #1 free #2 back #3 kick #4 back #5-6 drill/swim by 50 (free drill: fist and catch up) #7 IM #8 reverse IM #9 build free #10 build back kick 2x around: { 150 w/20 sec rest 3x50 on 1:00 descend 1-3 (did round 1 with board, round 2 on back) } swim 3x around { 150 on 2:30 (went free, back, free by round) 3x50 no free on 1:00 (went fly-back-breast on round 1&3, all back on round 2) 4x25, 1st 15m fast on 40 (round 1 free, round 2 back, round 3 fly) } 200 swim down -- Total: 3000 yards
Updated February 2nd, 2010 at 08:03 PM by poolraat
Lots of kicking in class tonight. Ugh. Feel like I'm getting sick, which doesn't help. Still, I was amazed the yardage added up to 2400. It seemed like it should have been closer to 2000. I'm still doing that weird bobbing thing with my head. Anyone know any good drills for keeping the head steady during freestyle? In backstroke it's no problem: you can just do ducky drills (and I seem to have a knack for going backwards anyway, which surprises nobody who knows me well). But you can't do ducky drills in freestyle, unless you have a snorkel, which I don't.
Tue Feb 2nd 2010 WEIGHTS TODAYS SWIM PRACTICE scy, main pool Whitney coached 6:30 - 8:00 swam with Marcio & Max Beside Nate, Erin, Sharon, Ritchie, mike lovato, Mike V, & tyler Warm Up 3 x 300 done 50 fr 25 stroke Main Set 10 x 100 on 1:20 done 75 fr 25 best/bk 800 done 100 k 50 fr 50 rest 10 x 100 on 1:30 done 75 fr 25 worst/br 800 done 50 fr 50 rest 50 k 50 scull 10 x 50 odds 2 breaths evens strong 50 easy 2010 MEETS: March 4 - 6, 2010 Austin Grand Prix Austin, TX Count Down April 9 -11 2010 South Central Zone Short Course Championships The Woodlands, TX Countdown May 20 - 23, 2010 2010 USMS Short Course National Championships Georgia Tech Aquatic Center Atlanta, GA Order of Events COUNTDOWN
Yesterday I swam at the Panama City Beach Aquatic Center. There were four fighter jets roaring overhead in tight formation when I arrived—maybe rehearsing for the Super Bowl? I swam on my back a lot hoping they would return, but they didn’t. I was pretty tired from Sunday’s One Hour Swim and from traveling down here yesterday, so I just did a little wiggle-around-in-the-water workout. Here’s how it went: 1000 warmup Chimerical stroke set: Twice through: 2 x (25 FL Kick / 25 Freestyle with fly kick / 25 Backstroke with fly kick) 2 x (25 BR Kick / 25 Freestyle with BR kick / 25 Backstroke with BR kick) [I’ve been seeing a lot of plush toy chimeras lately, like this bunny/dolphin creation. Is this a trend?] 400 SKPS warmdown That was it!
Was up most of the night working. Got 3 hours sleep but it was broken up. I had been up for 2 hours when the alarm finally went off and since I was awake I went off to swim. 1000 as 100swim/pull/swim/kick/swim 1 of each stroke but breast was w/dolfin kick 4x[100 Sprint w/fins ....[300 easy kick w/fins #1-free 1:01 #2-fly 1:12 #3-back 1:10 #4-breast 1:34 5x100@1:30 Free w/paddles & bouy 200 Easy Free Total 3300 yards
Not sure if I've got permission to air this, but we all look fabulous, so here goes! The Promontory Penguins make-up New Year's polar bear dip (women's division). Jan 31st 2010. [ame="http://www.youtube.com/watch?v=9_6rrNPLbJA&feature=PlayList&p=3D50D1F19A3 DFA3D&index=2"]YouTube- Point penguins make up swim, women's division[/ame]
Updated February 1st, 2010 at 11:56 PM by Chicken of the Sea (making the title more sensational, on advice from Vlog the Inhaler)
In contrast to an apéritif, i.e., a bump (as they say in Minnesota) of spirited beverages designed to boost ones appetite before a meal, a digestif is consumed post-prandially. Such drinks often contain contain bitter or [ame="http://en.wikipedia.org/wiki/Carminative"]carminative[/ame] herbs that some (the writers of Wikipedia, for example) believe will aid digestion. In my drinking days, there was nothing better than a pitcher or two of digestifs to both soothe, and create a subsequent even worse case of, queasiness. I have been a teetotaler for 4 years plus now, though the thought of rejoining the world of such elixirs, with their french names and air of refinement and promise of short-lived euphoria, well the thought has been with me a lot of late, intensifying, turning over and over in my head like the tequila worm itself, awakening from his own pickled coma. In any event, for now at least, my digestifs still remain metaphorical. After writing Manifesto of Rattus Jimicus the other day, I decided I needed to take a break from all tumult and travail. From Saturday night till this Monday morning, I refused to turn on the computer or watch any kind of news-related opinion television programming that might poke or prod at our inflamed social rancor. I think this Internet-and-Punditry Sabbath has done me good, and I hope to institute it on a regular basis. But even with a day off, I am not fully recovered from the effect recent obsessions have had on my sense of well-being. Some of the effects are palpable. I feel, for instance, strange sensations in my chest, as if an aorta might consider exploding at the most minor of provocations. I am dizzy, too, and fear that the cranial gaskets themselves have reached their elastic limits. My gag reflex is triggered by the slightest adverse stimulus, and it seems only a matter of time before I cannot help but vomit on people that I don't like. I don't mean or want to do this! But the peristalsis of the esophagus can sometimes have a mind of its own. There is only so much queasiness a wretch can take before it causes him to, well, retch. So, to calm myself down, my psyche and my digestion, in the absence of a true digestif and its healing carminative compounds, I have done for me what has often proven to be the next best thing: make light of my upsets through the crafting of a child-like cartoon. This one presents a recurrent fantasy of mine--that all my infirmities, my writers block that seems to be fast making me unemployable in my chosen profession; my chronic dysthymias about this thing or that; my corporal weakness bordering on such physical transubstantiation that it calls to mind some sort of wraith, phantasm, haunt, or kelpie inhabiting the House of Usher. to combine all these things, acknowledge how very much they enervate me down to the last anemic corpuscle, but then--and here's the fantasy that is at the root of my hypochondria--to imagine some superb diagnostician somewhere will test me for all of these things, and fine me so lacking in the wherewithal to accomplish anything, that he or she publishes in a Reputable Scientific Journal my case, adding that it is nothing short of heroism that such as I can do the merest trifle. Here, then, is such a cartoon digestif for the dyspeptic dry drunk Jimi, wishing for the stronger stuff. If you feel the same way as I do--and I suspect there is a legion of us out in the world with exactly these same feelings!--I grant you my absolute permission to download this cartoon, substitute your own head where mine now sits, scotch-tape the whole thing to your refrigerator, or bathroom mirror, or the top of the case where you keep your burglar tools--any place, in short, where you are most likely to see it upon first awakening--and use it to cheer yourself up.
that I'm supposed to feel this way during a taper. Not much energy or get up and go. Swam 2500 yards on Saturday -mostly fin work. Main set was 2 sets of 4 x 75 on 1:30. First set was ladder starting off with all fly and adding in free as I went through the set. The second set was reverse of first set. Finished workout with shooters -had fins on. Sunday, light workout at the gym: 1 set of 20 squats with bar 1 set of 10 lat pull-downs 2 sets of 10 push-ups with bosu ball 1 set of 100 bicycles 1 set of 50 good morning darlings 2 sets of 50 side-crunches - 1 set each side 1 set of 25 back extensions Tonight, drove up the mountain to train with masters group. We had planned in advance to warm-up and do a few hard all-out swim from a dive. Warm-up: 700 easy 1 x 50 fly 100 easy 1 x 50 free 100 easy 1 x 50 breast 100 easy 1 x 50 fly 200 easy 1500 SCY Felt really sluggish on the first 50 I did. Kind of picked things up a bit through the swims as I went faster on the last 50 fly than I did on the first 50. Kind of felt sluggish and not very powerful on the set though. I needed to do these though as I have not done a meet in 8 months. Plan is to swim 2500 yards tomorrow. It was so good to see the group. We have a new swimmer on the team who shows an enormous amount of potential. The other swimmers are swimming FAST and are going to make some big drops from their times at Auburn last year. I wonder if I'm backing off too much. I feel like I'm not doing anything. I'll do some more race efforts on Thursday to practice going at race speed again. Next week, I think I'll just keep all of my swims under 1500 yards. It will basically just be a warm-up each day. Meet is just 11 days away.
Somehow the MACK truck didn't run me over during the night between the swim meet yesterday and waking up this morning. I got over to the pool for 1:30 and did the following, which I thought would be a good balance of recovery and effort swimming. I wore fins for much of the workout. 3 x 200 FR with snorkel 2 x 50 Side kick 2 x 50 6 kick switch 2 x 50 3 & glide 2 x 50 Catch up 2 x 50 EZ 10 x 75 1:15 1-4desc, 5ez, 6-10 rpt No Fins 3 x 50 EZ No Fins 4 x 100 2:00 max SDK each wall-mod free to next turn. No Fins 2 x 50 BK streamline K 2 x 50 BK K with rotation 2 x 50 3 & glide 4 x 50 BK did somewhere 1:15-1:30 No Fins 3 x 100 BK No Fins 300 Kick No Fins Got out and hit the gym for 45 minutes of lifting and 15 stretching and some sit ups.
Updated February 2nd, 2010 at 08:00 AM by SwimStud
Not a sterling day for me. Woke up and my eyes were killing me. They've been somewhat painful the last couple days. But when I woke up this am, I knew I had either iritis or keratitis. I was lucky enough to get an emergency appointment with my opthamologist, which resulted in prescriptions for restasis (for dry eye) and tobradex (steroid drops). I seem very prone to this condition ... seems to happen every year or so. I'm not supposed to swim until Wed. at the very earliest. Opthamologists think swimming is an evil sport ... We couldn't really figure out what caused the attack, but it could have been a change in pool chemicals. Then, just to add insult to injury, I came home and pulled a Q. I was heading to take out the garbage and I slipped on ice on my step and fell forward, catching myself on my right wrist. Very painful and swollen. Took myself in to get an x-ray, which was negative. Looks like a sprain. &*%$&*# I was, in fact, due for a rest day. But I would have preferred the real deal ... I will now be putting hot towels on my eyes and ice on my wrist. January Totals: Chris inspired me to look at my Jan totals, which were: Swim, 18x, 64,350+ yards Dryland, 13x Yoga, 8x Spin/Run, 3x I think this means I've been swimming more like 4x a week instead of 5x. Perhaps I've been too consumed with my dryland obsession lately? 24x cross training is fairly substantial. But I do feel like I'm in decent shape all around. I am doing pretty well on my new year's resolutions: New Years Resolutions: (1/1) 1. stretch more 2. improve my fly SDK 3. go gluten & lactose free 4. get the potato chip addiction under control 5. try life as a redhead 6. discover coping mechanisms to deal with strong willed drama queen teenage daughter who gets her cdriving permit this year.
Updated February 1st, 2010 at 09:56 PM by The Fortress
SCY, Solo 400 swim free 200 kick rev IM order by 50s 200 pull free w/p&b 4 x 50 drill/build by 25 on 1:00 (1-2 free, 3-4 back) 4x around choice: {(did 1, 3 free, 2,4 back) 3 x 50 kick w/10 sec. rest (around 55 sec for free w/ board, 60 sec on back) 200 swim on 3:20 (free was 3:00, 2:52; back was 3:07, 3:02) 4 x 25 descend 1-4 to FAST on :30 (free 20->16, back 23:->18) Try to descend the 200s by round as well } swim down 200 -- Total: 3000 yards After work - 3 mile run on treadmill at the gym.
Updated February 2nd, 2010 at 10:57 AM by poolraat
Mon Feb 1st 2010 got in and splashed around yesterday, planned on lifting weights, but went to bed past 2:00 am on Sat night so I skipped them to rest up TODAYS SWIM PRACTICE scy, diving well, (bit warm) Whitney coached 5:30 - 6:45 swam with mike lovato & Max beside tyler, todd, mike V, erin, nate, & doug dove in 5:35ish Warm Up assigned 1000 did 600 ish Main Set 4 x 25 fl on 30 12.5 fast 12.5 easy 4 x 50 on 35 right into 3 x 100 on 1:10 right into 2 x 200 on 2:20 Made it 100 easy 4 x 25 bk on 30 12.5 fast 12.5 easy assigned: 500 fr pull, rest 30 sec, 500 fr pull faster did: changed into B70 legs (my pulling equipment) did 450 fr easy to mod, rested 45 sec, then swam a strong 500 fr WENT 5:09, which kinda surprised me, but it was way easier than swimming pretty hard for an hour 4 x 25 br on 30 12.5 fast 12.5 easy 2 rounds of (5 x 100, 4 on 1:15 done 50 k 50 fr, 1 easy) 4 x 25 fr on 30 12.5 fast 12.5 easy 50 easy 2010 MEETS: March 4 - 6, 2010 Austin Grand Prix Austin, TX Count Down April 9 -11 2010 South Central Zone Short Course Championships The Woodlands, TX Countdown May 20 - 23, 2010 2010 USMS Short Course National Championships Georgia Tech Aquatic Center Atlanta, GA Order of Events COUNTDOWN
What joy: I'd noticed my clothes were beginning to feel a bit loose, and so weighed myself this weekend: 148 on the nose--a loss of 2.5 pounds since January 8. I never had problems with my weight until I moved out to New Hampshire and had to start commuting 4 hours a day (don't ask) to work. Instead of exercising an hour a day six or seven days a week, as had been my habit, I was suddenly exercising maybe one hour a week. Needless to say, my weight ballooned up from a lean 135-140 to nearly 165, more than I'd ever weighed in my life. I found this incredibly depressing and also incredibly frustrating, because I felt like there was nothing I could do about it. In the fall of 2006, I started losing some of that weight, mostly by accident--a few inadvertent small changes to diet and a bit more consistent exercise--and when I realized losing weight was much easier than I'd initially believed, I was motivated to shed the rest of those pounds. By the summer of 2007, I was back to 140, and feeling much more like my old self. That fall, I started taking master's swimming classes, challenging myself more physically. I also re-configured my commute, so that it takes much less time, giving me back a precious hour each day. This past summer and fall, some of that weight crept back on (it's amazing how quickly this happens with just the smallest changes to diet and exercise), and before I knew it, I was up to almost 155. So I started the whole process again, and this past weekend, I hopped on the scale and saw the "sunny side of 150" for the first time since last summer. What a relief. I try not to obsess about weight too much, because I think it's just psychologically unhealthy. However, when I lost all that weight in 2007, I had to replace my entire wardrobe--literally from underwear to coats--a not-insignificant investment of money, and if I gain too much weight back, I would have to spend that money all over again. So I have financial incentives to keep the weight off. After all, I need that money to purchase more swimming gear and paraphernalia.
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