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  1. Friday, April 22, 2011 5:15am

    by , April 22nd, 2011 at 01:59 PM (Fast Food Makes for Fast Swimming!)
    The saga continues...

    ...my knee pain is still sore, but is getting better. I think this is just a temporary incident that just happened to be a week before the biggest meet of the year!! But I should be okay. I've been able to put more pressure on it today, and swimming was fine. I didn't do anything explosive yet, and probably won't for a few more days.

    Warmup:
    200 Free
    100 Dolphin Kick "floating" across the surface just feeling the motion
    200 IM Drill
    100 Free

    Main:
    3 x 200 Free Pull @ 2:40 desc. 1-3
    --went 2:10, 2:08, 2:05.
    Happy with these, wasn't even breathing hard, which is good

    200 EZ Free
    100 Splasharound/ w/ others
    -------------
    1500 Yards

    I'm feeling good. I know that I could swim great if Nationals were this weekend, and having another week of rest to come will be even better for me.
  2. FAST FRI Apr 22nd, 2011

    by , April 22nd, 2011 at 12:48 PM (Ande's Swimming Blog)
    FAST FRI Apr 22nd, 2011

    07 days til Nats

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    Whitney Coached
    UT, LCM main pool, scy diving well
    5:15 - 6:30 dove in around 5:23
    wore b70 jammers
    swam with Todd, Tyler, Max, Beth, Nate, & Mike

    WARM UP
    400 easy

    Main SET:

    Assigned: 4 rounds of
    50 FAST
    150 easy
    100 FAST
    200 easy

    DID:
    Round 1: 50 fr 28, 50 fr 27
    Round 2: 50 fr 27, 50 fr 27
    Round 3: 50 FR 26, (skip)
    Round 4: skip

    played in diving well,
    today for the first time ever,
    I made a streamline glide all the way across a 25 yard pool.
    a streamline glide is where you:
    1) push off the wall streamlined and
    2) glide as far as you can but
    you can't kick,
    you can't pull,
    you can't breathe,
    you can't break your streamline
    you can only glide and see how far you can go
    Try it
    Mike Varozza witnessed it.

    Here's a video I made Friday Apr 22nd, 2011

    [nomedia="http://www.youtube.com/watch?v=6ENgHo4KrSs"]YouTube - Swimmer Glides FAR from just One Push[/nomedia]


    25 fr fast
    went 9.9

    50 easy

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    Updated April 25th, 2011 at 10:05 AM by ande

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    Uncategorized
  3. Thu Apr 21st, 2011

    by , April 22nd, 2011 at 12:39 PM (Ande's Swimming Blog)
    Thu Apr 21st, 2011

    08 days til Nats

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    Whitney Coached
    UT, scy main pool
    5:15 - 6:30 dove in around 5:25
    wore b70 jammers

    WARM UP
    did around 500

    Main SET:

    4 x 50 on 32.5
    50 easy

    moved over to diving well and swam easy

    25 fr fast
    went 9.9

    50 easy

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Swim Workouts
  4. Sleep, training and Bob Bowman

    Sleep

    I have been getting horrible sleep for the last month or two, and I blamed the pets until yesterday.

    We have wood floors, two dogs one of which is a nocturnal breed and a cat who like to sleep next to my head and walk across my pillow to get to the edge of the bed. Obviously clacking toe nails, a large dog patrolling the house and a cat using my pillow as a highway would inhibit sleep, but the problem really seemed to be new and the pets are not.

    Wednesday night I turned on the fan and fell asleep with it still on. Slept like a rock. Exhaustion? Again last night, left the fan on, slept very well and woke up refreshed.

    It is that time of year where humidity inside the house is high because the temperature isn't high enough for the AC to run long enough to dehumidify the air significantly. I will be researching the heat index so I can figure out how to maintain a constant comfort level.

    I am glad to have solved this problem, because to say that I have been pissed off since about the beginning of March would be pretty accurate.

    Training

    Training partners are significant. A new guy, Josh, joined my team last month; a little younger than me, swam in college, has a middle distance training background and is currently still slower than I am after his 10 year break. Obviously he is getting faster fast, and I have to stay faster than he is.

    This resulted in me jokingly saying "do you want to do the 8x100s on 1:15" and him saying seriously, "Yeah, I think we should give it a try." We made it, with rest even. That made the workout, if we hadn't pushed the 8x100s, the following fast work would have been rather easy. I am pretty sure I wouldn't have pushed as hard for the entire workout as I did if Josh wasn't swimming next to me.

    I have a middle distance training mentality. It is much easier for me to get into the right mindset for a short rest set than it is for a high rest speed work set. Unlike Natty Light ICE drinkers, I don't think this is ideal, and instead need to make conscience effort to make the most of high rest short sprints.

    Bob Bowman

    LW sent me this: http://www.swimmingcoach.org/articles/WWarticles.asp

    Which included this middle distance main set from NBAC

    5 x 200 (two groups) A on 2:25, B on 2:30
    8 x 50 on :50 easy
    4 x 200 A on 2:20, B on 2:25
    8 x 50 on :50 easy
    3 x 200 A on 2:15, B on 2:20
    8 x 50 on :50 easy
    2 x 200 A on 2:10, B on 2:15
    8 x 50 on :50 easy
    1 x 200 A on 2:05 B on 2:10 (Mr. Phelps did this set IM)
    This might be doable in the near future as a short rest set. This set might also make some geeky swimmers very excited even if there is a MAC/NBAC rivalry.
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  5. Wed Apr 20th, 2011

    by , April 22nd, 2011 at 10:00 AM (Ande's Swimming Blog)
    Wed Apr 20th, 2011

    09 days til Nats

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    weights

    Whitney Coached
    UT, scy main pool
    6:30 - 8:00 dove in around 6:45
    wore b70 jammers

    WARM UP
    missed it

    Main SET:

    20 x 25 on 30

    200 fr strong
    broken at 50's with 10 sec rest

    300 easy

    thought about doing some more fast swims but didn't

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
  6. MATT Friday Workout

    by , April 22nd, 2011 at 08:41 AM (Pete's swim blog)
    Pool was very hot today. Surprising since it had dropped to 84-85 yesterday. 88 today. Started out great but the heat got to me eventually. Dropped fly wherever I could. By the time we did some sprints at the end, I was done.

    SCY

    450 Warm up

    3 times through
    * 4 x 50 Fly/free - :45
    * 4 x 50 IM Order - :50
    * 2 x 250 (50 FL/150 FR/50 FL)
    ** 1st time through - 4:00
    ** 2nd time through - 3:50
    ** 3rd time through - 3:40 (all free)

    Took breaks after each iteration to cool down some. On the third iteration, I did free on :45 and IM/free on :50.

    50 Easy

    8 x 100 Up/Down Kick - 1:40 (:05)
    Saturated w/ br kick

    25 Easy

    4 x 50 - 1:15 IM order from dive

    175 Easy

    (4400 Total)
    Categories
    Swim Workouts
  7. Something Popped

    by , April 22nd, 2011 at 08:24 AM (Mixing it up this year)
    I have to say it is unnerving to move and have your neck pop like when your at the chiropractor but that is what happened today during the middle of practice. Can't say that it made things better or worse. Just that it happened.

    800 Free as 200swim/100pull/200swim/100kick/200swim
    5x200@3:30 Free w/paddles & bouy went 3:17, 3:15, 3:11, 3:10, 3:06
    10x50@1:00 Fly kick w/fins
    3x200@3:30 Free w/paddles & bouy went 3:15, 3:14, 3:11 first one is where my next popped
    200 Free easy

    Total 3100 meters
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    Uncategorized
  8. Thursday, 4/21/11

    by , April 21st, 2011 at 11:34 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    8 days to go!

    Warm up
    300 as 50 swim/50 kick/50 drlll - repeat

    - did 150 free/150 back
    200 as 50 scull - of each 4 different positions
    4 x 50/55 build

    - did 2 free, 2 back
    8 x 25/30

    1)12.5 fast - 12.5 easy
    2)12.5 easy - fast finish
    3)25 easy
    4) 25 fast
    - 1-4 back, 5-8 free
    100 easy

    Main Set
    Repeat 2 Times:
    1 x 50/1:00 build free
    8 x 12.5 AFAP (round 1 = fly, round 2 = back)

    Recovery
    50 swim/50 kick/50 drill/50 swim build

    Kicks:
    6 x (SDK at least 15 yards Fast Under water, easy streamline kick for reast of 50)/ on 1:30, was going 20+ SDK to around 15. doing the 50's in 52-53 sec

    Warm down
    300 easy as 50 free/50 back


    Total: 2100 yards
    Categories
    Uncategorized
  9. Another Double, Thursday, April 21

    by , April 21st, 2011 at 11:05 PM (The FAF AFAP Digest)
    PM Drylands:

    TRX rows, 2 x 15
    TRX knee tucks, 2 x 15
    TRX sprinter start, 20
    TRX row-W fly-super fly, 15
    power wheel roll outs, 3 x 15
    knee tuck jumps, 15
    twisting med ball slams, 15
    overhead med ball slams, 15
    snatch windmills, 10 x 2 x 10

    RC exercises, 15 minutes
    Stretching/Foam Roller, 15 minutes


    Evening Swim/SCY @ GMU:

    Warm up:

    400 swim
    200 kick
    200 kick-swim
    200 IM drill

    Main Sets:

    If you want to see what was assigned, see Speedo's blog. I altered the workout substantially since I had done some speed work yesterday and had access to blocks.

    2 x through:

    4 x 50 dolphin kick w/board @ 1:20
    2 x 25 fast to the 15 from the blocks
    75 EZ

    -- Instead, of the second set, I did 7 x "30s" = forward start + power kick to 15 @ 100 pace + cruise back. Only 2 were good. I hit one perfect start and that was 11 dolphin kicks to the 14 meter mark.

    6 x 150 @ 2:10
    -- Did backstroke kick w/fins. Worked the first 5 pretty hard for some aerobic work and cruised #6.

    6 x 75 w/fins @ 1:15
    -- 2 kick + 1 swim
    -- cruised the last one (had a cramp)

    5 x "30s"
    -- Forward start off block + power kick to 15. Hit a couple of these well.

    6 x 50 @ 1:20
    -- cruised 5
    -- went last one fast backstroke shooter w/fins, 23

    100 EZ

    Total: 3360

    Sat in hottub chatting with Gustavo for 10 minutes or so. He asked for ideas on how to improve his speed and I had a few.

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

    Commentary:

    I woke up feeling . Pretty sure this was mostly from bikram as that always kicks the sh*t out of me when I've had a layoff. I felt a little better after drylands. But I was still feeling it during the workout. So I skipped some of the assigned work to do starts -- a good use of my time. Since my legs were so sore, I went home and took a 10 minute ice bath. Sheer torture the first minute.

    Pete wants to do a Tall Paul workout for Fast Friday tomorrow. It looks rather ambitious for sprinterly me, so I'll probably do about half the speed work, depending on how I feel. It will be my third workout in less than 24 hours.

    Revised my entry for Canadian Nationals. I deleted the 100 breast on Saturday and the 100 back on Sunday and substituted the 50 breast on Sunday. So I'll swim 6 events instead of 7 and not have the 100 back before the 100 IM the last day. Don't really need a time in that event anyway. I tentatively plan to do the same taper I did before the Albatross meet. Though I took it much easier than usual the 3rd week out (because of the Warrenton meet) ... This suggests more rest is better.

    Interesting blurb about the Boston Marathon Expo:

    http://running.competitor.com/2010/0...thon-expo_9433.

    I didn't see the energy drink there, but did see the new foam roller.

    Updated April 22nd, 2011 at 10:02 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Smooth it out

    by , April 21st, 2011 at 09:18 PM (Too Neurotic to be Suitably Aquatic)
    Swam at the Y again this morning. It's still really hot there, but so convenient to work! Also, I traded a swim pass for 3 boxes of Girl Scout Cookies since it's now been 4 days that I've been following the doctor's advice and not eating sugar, and those cookies were just taunting me.

    Here was the workout, adapted from Tall Paul:

    4x25 swim
    4x50 IMO
    4x75 drill / kick / swim
    4x100 swim

    6x100 @ 1:50 smooth
    200 fast @ 3:15
    6x50 @ 1:00 smooth
    4x25 IMO

    6x100 @ 1:45 smooth
    200 fast @ 3:00
    6x50 @ :50 smooth
    4x25 IMO

    kick:
    100 no splash
    50 fast
    100 no splash
    50 fast

    100 warm down

    3800 total


    I gave myself some longer intervals than I've been doing lately, and it felt good. With that extra rest, I was able to concentrate on early arm engagement, keeping my head down, and streamlining off the walls. I easily held the 100's at 1:25.

    Still feeling no significant pain from yesterday's run, although the soles of my feet were a little tender, and my calves felt wicked tight, mostly noticeable while going down stairs.

    After work I went to the gym, we worked on more classic lifts:

    Bench press - 70 lbs
    Squats - 70 lbs
    Deadlift - 65 lbs

    plus we've got an isometric routine started, taken from that Men's health article which has inspired the classic lift routine:

    Leg lifts - 30 on each side
    shoulders - 40 on each side
    upper back - 30, twice
    plank - 40 seconds

    Still got some work to do there.

    Feeling good! I'm taking tomorrow off from working out, unless you count bowling night with the BF. Can one FLOG bowling, I wonder?
    Categories
    Uncategorized
  11. Thurs 4/20 - sloggin' through some aerobic stuff

    by , April 21st, 2011 at 06:34 PM (Dan's hobby/obsession)
    Well, my arms felt a little better today. I didn't swim yesterday & just went for an 8 mile run. The sun finally came out for a while so I got to scrape a layer of winter grime off the car and get the lawn mowed.

    I thought about taking another day off from swimming, but I need to do some sort of exercise each day and the weather was back to rainy & 40 degrees this morning. Not pleasant running or cycling weather, so I grabbed my bag and headed to the pool for some easy yards.

    I kind of made up this workout. I knew I wanted a decent number of yards, but I wasn't in the mood for pushing hard.

    500 swim - every 4th length backstroke
    500 kick w/ fins, alt. fly & flutter by 50's
    500 pull alt. fr/ba/fr/br by 25
    10x100 @ 1:30 odds free (1:15 - 1:18's), evens back (1:20 - 1:22)
    5x300 pull @ 4:00 (3:45 - 3:50)
    200 IM drill
    8x25 @ :30 IM order (felt sssloooowwww)
    200 cool down

    4,600yds
    75 minutes

    About halfway through the 100's I started feeling OK and decided to do some 300's instead of the 200's I'd been thinking about. Pretty much garbage yards anyway, but I don't have any meets scheduled for quite a while, so I figured I might as well go back to low-intensity aerobic training.
    Categories
    Swim Workouts
  12. Thursday, April 21, 2011 5:15am

    by , April 21st, 2011 at 02:27 PM (Fast Food Makes for Fast Swimming!)
    Enough of this taper garbage...I'm ready to race already!!

    I haven't gone over 1700 yards in the last week, which is supposed to be a good thing. The problem is that my knee is killing me now, and that is due to the crap I have to do at work. There's always some variable out there that you have no control over.

    Warmup:
    100 Free
    200 Pull
    100 Fly Drill EZ
    100 Free EZ

    6 x 100 Free Pull
    1 @ each interval - 1:30, 1:25, 1:20, 1:15, 1:10, 1:05.
    I started off with easy with the first 3 at 1:05/:06ish, #4 @ 1:04, #5 & 6 at 1:02s.
    I was happy with this.

    400 Yards of swimming EZ
    ---------------
    1500 Yards


    Didn't do too much kick as the inside of my right knee hurts. It's the part directly to the inside/left of the kneecap. I could just amputate it, that would stop the pain, but it wouldn't help me with other things in life.

    Plane leaves in 8 days for Phoenix. Getting excited.

    Sat. 200 Fly, 100 Back, 200 Free
    Sun. 500 Free, 100 Fly, 200 IM
  13. A whopping 700 yards this morning

    by , April 21st, 2011 at 01:37 PM (Life in the (not so) fast lane)
    Our pool opens at 6 a.m. and that's when I usually go. Mrs. Jethro gets up at around 6:15 to wake the kids up for school. When I wake up around 5:30 and try to slip out the door quietly, apparently I'm never quite quiet enough. Every day I wake her up 45 minutes early, and that's not enough time for her to fall asleep again knowing the alarm will go off soon.

    I'm all about compromising when necessary, so we tried something different this morning. I woke up at 4:30 instead, then went downstairs for a while before heading to the pool at the usual time. That way, if I happened to be noisy, there was plenty of time for her to go back to sleep.

    That part worked great. She didn't hear me at all this morning.

    Anyway, I showed up at the pool a few minutes before 6 o'clock, and it was as crowded as I have ever seen it. Totally jam packed. Even worse, the only lane that had any space available is one against the wall, where the wall runs halfway down the lane before opening up into the diving pool. In that particular lane, the corner of the wall (before the diving pool begins) sticks about two or three inches in from the lane rope, so if you tend to hug the lane rope when sharing (as I do), you tend to have close encounters with the corner of that wall (as I have).

    So between sharing a lane with a noodler, immersed in 85 degree water, and being in constant peril of smacking a wall, I was not exactly motivated to do much this morning. So I didn't. After doing a 400 swim and 300 pull as part of my warmup, I said screw it and left. Yes, I could have asked to switch sides, but I decided not to. Meh.

    Fortunately, it's been a pretty slow day at work, so around 11 I went back and did another 2,800 yards. The pool was STILL packed, so rather than do the fly-heavy workout I had planned for today, I improvised a bit, changing up full stroke to kicking and drills. I guess I just picked the wrong day to swim, but it was better than not swimming at all.

    Tomorrow will be better.
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    Uncategorized
  14. Sarasota Y Sharks Masters 5:30 AM Workout -04/22/11

    by , April 21st, 2011 at 01:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:10
    2 X 200 3:20
    1 X 150 2:15
    2 X 100 1:30

    5 X 100 free 1:30
    5 X 100 kick 2:15
    5 X 100 IM or stroke 2:00

    4 X 50 1:00
    1 X 100 easy 2:30
    Three rounds. Round 1 50's fly, 2 back, 3 breast.

    1 X 200 free 3:00
    1 X 200 IM 3:30
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  15. "Fly"ing High...

    by , April 21st, 2011 at 12:49 PM (Year Three: The Road Back)
    One thing that I learned at Y Nationals is that I die in the last 25 of a 100 Fly race (as does everyone else). So, one of my new goals is to do longer fly sets (swims and drills) in practice to try to improve my 100 fly time. I also want to begin racing the 200 IM, which will clearly require more work on my back and breast strokes. So... with no coach in today, I heavily modified the workout to cater to both of those new goals. Here's what I was supposed to do:

    400 Warm-Up
    2 sets:
    - 1 x 100 Drill/Swim/Drill/Swim by 25s IM order on 2:00
    - 1 x 100 Swim/Drill/Swim/Drill by 25s IM order on 2:00
    4 sets:
    - 1 x 150 on 2:45 1st 50 FAST/100 moderate Free
    - 1 x 150 on 2:45 50 moderate/50 fast/50 moderate Free
    - 1 x 150 on 2:45 100 moderate/50 fast Free
    - 1 x 150 on 2:45 all fast Free
    - :30 rest between sets
    8 x 50 Kick Reverse IM Order on 1:00
    Total Yards - 3600

    What I ended up doing on the first main set was to replace the drill with breaststroke and swim freestyle. Actually felt like I wasn't going backwards during my breaststroke kick, so maybe there is hope for me yet.

    Here's the really crazy part I did on the next main set.... I replaced the "Fast" with full stroke and the "Moderate" with drill. I put my fins on and did round #1 Fly, round #2 Fly/Back Mix, round #3 Back, and round #4 Fly/Back Mix. I don't think I have ever swam as much Fly in one workout (with or without fins) before in my life. I must say, my arms did feel like they wanted to fall off, but they didn't and my arms did clear the water for each fly stroke - even at the very end!

    To be honest, I need to thank my lane mate, Julie, today for simply being there. She swam the workout as written (with a little backstroke thrown in here and there due to boredom), but I had told her what I was planning to do. It helps so much to be accountable because I wanted to simply stop after the 2nd set. Then, because I didn't want to take off my fins, I made myself continue to do stroke instead of switching to free. All in all, a really hard practice for me - and one I am now proud of myself for getting through.

    After work, it's off to bake some cookies, then head over to the track to watch my daughter's team race. While it's cool today, at least it's not windy - that should improve her time over the last meet tremendously. The wind on Monday was insane!

    Happy swimming to you!
    Categories
    Swim Workouts
  16. MATT Thursday Workout

    by , April 21st, 2011 at 10:50 AM (Pete's swim blog)
    Storms again yesterday sabotaged practice. Did really well today. I don't pull but I made the first two 300's anyway. After the second one, I was going to put fins on since I was getting tired. Someone needed my lane so I swam behing Dave on the third one and made 3:35... no fins! Finished the last two at around 3:38.

    SCY

    400 Warm up

    5 times through
    * 300 Pull - 3:45
    * 50 Easy - 1:15
    * 100 IM Kick - 2:00
    * 100 Stroke - 1:30
    * 50 Easy - 1:00
    * 100 IM Kick - 2:00

    200 Cool Down

    (4100 Total)
    Categories
    Swim Workouts
  17. Mixing it up

    by , April 21st, 2011 at 07:33 AM (Mixing it up this year)
    Yes the yardage is down but I am mixing it up more and reinvigorating my workouts. The biggest challenge is letting go of the mega yardage mentality.

    2x[5x50@:55 Free
    ....[5x100@:05Rest IM pull to kick
    20x25@:40 Fly w/paddles
    8x50@:55 Back every 3rd FAST
    6x50@1:00 Breast pull w/fins
    200 Free EASY

    Total 3000 yards
    Categories
    Uncategorized
  18. Wed., April 20

    by , April 20th, 2011 at 11:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    16 x 50 @ :55-1:00
    4 of each stroke, drill fly

    9 x 75 back kick w/fins @ 1:15
    1-3 shooter on 3rd length
    4-6 shooter on 2nd length
    7-9 shooter on 3rd length
    25 EZ

    50 EZ

    10 x jumps (200)
    odds = broad jump off pool + squat jump off bottom
    evens = grab start off side

    6 x 50
    25 EZ speed fly or belly shooter w/fins @ 100 pace + 25 EZ (felt dreadful)

    50 EZ

    Did not want to attempt speed work, but forced myself.

    2 x (50 fast w/fins + 100 EZ) @ 3:00
    breast, :31 (not bad)
    free, high 24 (bad turn)

    4 x (25 fast free /fins + 25 EZ)

    100 EZ

    Total: 4100


    Bikram Yoga, 90 minutes

    Didn't feel as dreadful as I usually do after a layoff. Still can't do standing head to knee for very long without a more consistent practice.

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

    Commentary:

    I was lacking all motivation this morning. This seems to be a common occurrence when I get thrown out of my usual routine. David Guthrie suggested I start my 5 week taper. (Yes, he really does that.) Eney Jones suggested I just go robotic for a couple days. My very first masters coach told me to "do it OR ELSE." I opted for a combo of the last two. I actually feel better after the 2 workouts.
    Categories
    Swim Workouts , Yoga
  19. Wednesday

    by , April 20th, 2011 at 09:34 PM (Swimming, Life, and Other Stuff!)
    I haven't had time to blog since spring break! By the time my rear hits the seat at night I've been falling asleep with laptop in bed! I think driving non-stop to and back home from Tamp/St. Pete (15 hours each way) took its toll on me. I have been swimming pretty much daily and for that I am pleased!

    Here's tonight's workout:
    Solo @ Monon
    **400 IM warm-up( in 100 IM form non-stop and stretchy)
    **500 Free moderate
    4 X 125 @ 2:15 interval
    **400 Free pull
    4 X 100 @ 1:45 interval
    **300 Free hard
    4 X 75 free @ 1:20 interval
    **200 Free easy
    4 X 50 @ 1:00 interval
    **100 Free easy
    4 X 25 free hard @ :30 interval
    **4 X 25 Perfect Fly @ :40 interval

    3,500 scy

    I have a new "Student Teacher" who was a pitcher in College. I am picking his brain for good shoulder and rotator cuff exercises. I'll post anything news-worthy he shares!
    Categories
    Uncategorized
  20. Shoeless me!

    by , April 20th, 2011 at 08:33 PM (Too Neurotic to be Suitably Aquatic)
    I just had my first barefoot run. Date night got canceled, so I decided to try out what I learned in "Born to Run."

    I grabbed a pair of ballet flat slippers and went to the freshly paved (and clean after the rain) rail trail to trot along the .6 mile stretch to see how it felt.

    Usually when I run I have to stop because of knee pain, hip pain, or ankle pain. Or because I can't breathe.

    Running the first half in slippers, I concentrated on keeping my torso smooth, having a short and quick cadence, and not flipping stepping on anything! The only thing that hurt were my lungs, so I slowed down to walk for bits. When I got to the end of the trail, I started to feel like my toes were a little constricted in the slippers. And knowing that I passed no broken glass or stones or anything really nasty, I took them off to run back to the car barefoot.

    The second half felt fantastic on my joints! That is, there was none of that familiar knee pain that always sets in after 10 minutes. However, my legs were burning a little, they're still sore from the squats on Monday night. I was going very, very slowly to pay attention to the ground in front of me, and I wonder if that was keeping me from having proper form. The wet pavement felt like running on a pumice stone, which started out feeling like massage to scratching and then burning by the last few yards. That's also about the time that my calves tightened up and for the first time I felt like stopping because of pain other than my breathing.

    I got home, washed my feet, gave thanks for the handy inhaler, and massaged my calves. Time will tell if I wake up with new sore parts, but the time I spent on the path was exhilarating, and I would do it again, or possibly invest in a pair of shoes that offer a barefoot feeling and protection. I don't think these ballet slippers will last more than a few outings.

    And tomorrow, it's back to the swimming!
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