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  1. 3K yesterday... Whitman's ghost.

    by , March 20th, 2012 at 11:00 PM (Alex's swim journal)
    So, I did a nice 3K continuous swim yesterday in 59 minutes. Felt surprisingly good, even after the 9000 yards the day before.

    Today I got to the end of the day and had a choice... rest or head back out to the YMCA and get in a hurried workout before closing time. I was hovering between the laptop (on a card table that serves as my desk in the bedroom) and the 15-year old, 13" portable TV on the dresser around which a stack of books has taken up residence (they don't all fit on the card table). Anything good on TV? No, not really.

    Then Walt Whitman's ghost appeared...

    Well, not really; just the old paperback of Leaves of Grass that had migrated up from the bookshelf in the den up to a place on the dresser, prepared (with Emerson, Homer, Virgil, and Dante) for conjuration on a moment's notice. Dog-eared pages called out to me... dare I ignore them? Dare I attend the voice of the dead poet? Allen Ginsberg asked where the poet Whitman was taking him that night as they walked from the supermarket. I'm taking uncle Walt back down to the den for a vacation on the bookshelf (probably won't be too long of a vacation, but you never know where the readings will lead).

    Whitman goes back to the bookshelf, I've missed my daily swim because I dove into a book and spoke with a ghost. He should haunt us all with his expansiveness. Now I don't need the book to feel him there (witness the end of "Song of Myself"):

    "I depart as air, I shake my white locks at the runaway sun,
    I effuse my flesh in eddies, and drift it in lazy jags.

    I bequeath myself to the dirt to grow from the grass I love,
    If you want me again look for me under your boot-soles.

    You will hardly know who I am or what I mean,
    But I shall be good health to you nevertheless,
    And filter and fibre your blood.

    Failing to fetch me at first keep encouraged,
    Missing me one place search another,
    I stop somewhere waiting for you."

    Click image for larger version. 

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  2. Tuesday, March 20, 2012 6:10pm

    by , March 20th, 2012 at 11:00 PM (Fast Food Makes for Fast Swimming!)
    Well, I made it home safe and sound from our trip to Seattle for my son's visits to Seattle Children's. Everything is fine...just some scheduled tests to get a baseline set of information for later events.
    Had plenty of snow on the passes going over the Cascades, and I'm pretty sure we were one of the only ones up there with studded tires on, judging from the way people were driving! Even the big trucks were doing better than most of the passenger vehicles. We got home and picked up my older daughter from my parent's house, and then I sweet-talked my wife into dropping me off at the pool for a last minute swim.

    Got this done in 50 minutes at the end of lap swim. Had to share with 1 noodler (same one from week before), and two other lap swimmers, but I made it work. After the warmup I got into my own lane that cleared out.

    500 Free
    500 Kick w/ board
    500 Free Pull
    got through all this with minimal headaches from lap traffic

    8 x 125 IM @ 1:55 (rotate extra 25 in IMO) (1:35-1:40s)

    10 x 100 Free Pull (held 1:08s throughout)
    • 3 @ 1:20
    • 3 @ 1:15
    • 2 @ 1:12.5
    • 2 @ 1:10
    100 EZ and out
    3600 Yards

    I really enjoyed that deep water pool in Seattle yesterday. Even the shallow end of their pool near the bulkhead is about 5 feet deep, going to over 12 feet pretty quick.
  3. A 3-swimsuit day!

    Today I had a fun outing to Brighton Beach with my friend Hannah. She’s the one out to visit 40 pools this year—see her blog and Patrick’s excellent interview with her on SwimmersCircle for more info on that fun project—and our primary mission was to swim at the Shorefront YM-YWHA’s 25yd pool. (Dipping in the ocean and eating local delicacies were merely side benefits.)

    When I arrived at Brighton it was chaotic—today was a special election day there, with a contentious race featuring a local candidate. There were people pamphleteering on every corner, extra security in the subway station, and the focal point of it all turned out to be the Shorefront Y, which was doubling as a polling station. I slowly made my way in and met Hannah, who had scored us free guest passes for the day. We changed in the cramped locker room and headed to the pool.

    Unlike most YMCAs, which are more or less secular workout facilities, the Shorefront Y is strongly identified with the Russian Jewish community in which it’s located. To accommodate its users’ religious observances, the Y’s pool schedule has co-ed hours, men-only hours, and ladies-only hours--we planned to try out the pool during the first and last of these, with an ocean swim sandwiched in between. We arrived during the ladies swim, which occurs around noon every day (the mens’ hours are early morning, before work). I had brought a workout, just in case we had our own lane to do with as we wished, but it was clear when we hit the pool deck that an interval workout just wasn’t going to mesh well with the other pool users. Instead, we swam mostly laps in the designated fast lane, politely dodging and working our way around the other two swimmers there.

    I felt a little uncomfortable about swimming during the ladies-only time here—the pool was semi-crowded, some of the other users didn’t have many options for enjoying the water in a way consistent with their beliefs, and I have tons of places and times that I can swim. Also, the two women swimming with us were not very accommodating lanemates (but then they were not being particularly kind to each other while passing, either) All in all, I was happy to get out after about 800 yards, change into a beach suit, and head outdoors.

    Before we did, though, we chatted with the lifeguard—Hannah asked her to take a picture of us at the pool for her blog. Turns out she was also the swim coach for the kids team at the Y, which has about 30 swimmers. She seemed ecstatic that we were at the pool, and wanted to know about our swimming backgrounds. She complimented us on being “professional swimmers!”

    The morning fog had still not scattered when we got to the beach. We spread out our blankets and sat for a while watching the seagulls. They seemed to be finding a lot of stuff to carry around—we saw quite a few flying and running around with things in their beaks. It was warm and peaceful, and we enjoyed a little snack while we chatted and waited for the sun to come out. Finally Hannah decided to go in—I stayed on the beach to watch our stuff—and she swam down to the white building and back. When I saw her heading back in I headed down to the water with her towel and parka to welcome her back to dry land.

    At the water’s edge I watched a seagull wrestling with a rather large crab. It dropped it when I got close, and the crab lay on its back waving it long legs around in the air. It had the longest legs I think I have ever seen on a crab, and I was mesmerized by its upside-down dance. Finally a wave came in and allowed the crab to turn itself back over. Standing upright, it looked just like a tarantula—a really huge tarantula. Ugh. Just then Hannah came in. I pointed out the crab to her, and she said that they were all over the bottom. “I don’t know if you’re going to like it out there,” she concluded. She knows me well! She did point out that the crab had 10 legs—we counted—whereas tarantulas would only have eight. The two extra legs weren’t that reassuring.

    I undressed and put on my cap, earplugs, and goggles, and headed in. We had talked about practicing quick entries into cold water for our 250m OW race in Iceland. Hannah managed this—I did not. If I’m this pokey in Reykjavik the race will be over before I get wet!

    I did manage to get out into the water and horizontal without seeing any crabs, at least. Then I rounded the big jetty, and there they were. First one, then two, then large groups of giant underwater tarantulas! I usually love the ocean, but today--it was like a horror movie out there. I swam out to some deeper water so that I wouldn’t be so close to them, but the water clarity seemed especially good, and I could still see the dark shapes beneath me. I decided to swim the other way—the water is deeper to the west—and it seemed for a bit like that would work. But I kept on seeing the dark shapes beneath me—by now they could have been anything, and I would have imagined tarantu-crabs. I gave up after not too long and headed in—I was pretty freaked out by the little beasties. Saturday it was seagulls, today crabs—I need to get braver about wildlife. Still, I enjoyed my brief time in the ocean, and was laughing at myself by the time I got ashore. There’s always something amazing going on at the beach!

    After our beach adventure we headed back in for part 2 of our pool workout. This time we had a much better lanemate—a young guy who was very polite—and we managed to do part of an HVT workout from several weeks ago. In the last 15 minutes of our swim the pool really cleared out---we swam some of the last set in adjacent lanes, with no one else in the pool:

    400 scy warmup
    8 x 75 IM, 4 drill, 4 swim [We alternated FL/BK/BR and BK/BR/FR]

    10 x 25 @ :45: 4 FL, 3 BK, 2 BR, 1 FR, odds fast
    200 IM fast
    4 x 50 active recovery

    That was all we had time for. Afterwards we went over to Neptune Avenue to pick up some khachapuri, then feasted during the subway ride home. A three-swimsuit day is always something to celebrate!
  4. Tuesday, 3/20/12

    by , March 20th, 2012 at 06:36 PM (A comfort swimmer's guide to easy swimming)
    SCY, with swim buddy

    Warm up:
    200 swim - 200 Kick/Swim - 200 Drill/Swim - 200 Scull/Pull by 50's

    3 x 50 back w/8-10 sdk off walls - build each to 80% @ 1:10
    - around 42± on these
    3 x 50 free w/4 sdk off walls - build each to 80% @ 1:10
    - around 36± on these

    Main Set:
    2 x the following:
    4 x 25/50
    12.5 fast / 12.5 EZ - 12.5 EZ / 12.5 fast - 25 EZ - 25 fast
    - did round 1 free, round 2 back
    50 EZ
    4 x 12.5/45 AFAP
    - mixed fly back and free

    Warm down
    400 easy free

    Total: 1900 yards

  5. Tuesday, March 20

    by , March 20th, 2012 at 03:30 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    Warm up:

    600 various
    8 x 25 shooters
    4 x 25 no breath free
    50 scull
    4 x 50 @ 1:00 (aerobic work for the day. )

    Speed Sets w/fins:

    10 x 25 burst + cruise @ 1:00
    -- dolphin and speed drills
    125 EZ

    1 x 50 AFAP shooter w/MF
    -- 18 high
    -- wow, I think I just broke 20 for the first time last time I tried this
    100 EZ

    1 x 50 AFAP fly
    -- 22 high-23 flat
    200 EZ

    1 x broken AFAP 100 dolphin kick w/fins & board
    -- break :10 each 25
    -- :46
    -- much ouchy. broken 100s kicks are worse than broken 100 swims

    700 IG
    -- Speedo left and I gamely carried on without him. I wanted to repeat the above sets, but didn't have the gumption to do another broken 100 right at the end. Subbed in another 50 instead.

    10 x 25 burst + cruise @ 1:00
    -- all turnover speed drills
    100 EZ

    1 x 50 AFAP breast
    -- 27 mid
    200 EZ

    1 x 50 AFAP breast
    -- 27 mid-high
    200 EZ

    1 x 50 AFAP fly-back
    -- 22 high-23 flat
    175 EZ

    Total: 3800

    hottub, 15 min


    Was slightly tired at the beginning, probably still catching up on sleep. But that did not seem to hinder me unduly. Got in a goodly amount of speed work with 20 bursts, 5 AFAP 50s and 1 broken 100. I was in the pool almost 2 hours with all the IG. My legs are tired. Need to search for the compression leggings!

    I mentioned to Speedo that I have a theory on the inconsistency of my fly breakouts. I have no idea if this is valid, and not just coincidence, but I seem to have better breakouts when swimming in 7-8 foot depth rather than 12-13 foot depth. Perhaps the somewhat shallower depth helps me gauge the breakout better? Just a thought.

    Warm downs:
    -- Interesting note: it takes longer for the neural system to recover. Since sprinting is so neural, this could explain why we sprinters can't just "get up and go" like some of you mid-D types.

    Updated March 20th, 2012 at 04:46 PM by The Fortress

    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -03/21/12

    by , March 20th, 2012 at 12:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    4 X 50 :50 :45
    1 X 200 kick 5:00 -
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:00

    1 X 100 easy 2:00
    1 X 100 fast 2:00
    1 X 100 easy 3:00
    1 X 75 fast 1:30
    1 X 100 easy 3:00
    1 X 50 fast 1:00
    1 X 75 easy 2:00
    Two rounds, all choice.


    6 X 200 IM 3:30
    Descend 1-3/4-6


    4 X 300 free 4:00
    Descend 1-4

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. Taper Day 2 - 3/20/12

    by , March 20th, 2012 at 12:06 PM (Workout Swimmer)
    Felt much better this morning - possibly because the water was much cooler as well. Taking it easy is HARD. Did my usual warm-up, and then a little bit of harder stuff.

    600 - 100 free, 25 back/25 breast repeat x 4
    3 x 200 pull
    300 kick w/zoomers
    10 x 50; 5 on :50, 5 pull no paddles on :45
    4 x 150 breast/free/breast
    3 x 100 pull on 1:25 (held around 1:15)
    50 pull no paddles easy
    3 x 100 pull on 1:20 (held around 1:12/13)
    50 pull no paddles easy
    100 cool down
    Total: 3400 SCY
  8. 200 BR Splits...what a great race!

    by , March 20th, 2012 at 11:30 AM (The Labours of SwimStud)
    4 Bell, Richard J M42 MESC 2:46.37 2:43.09

    5 Abreu, Joel M31 BCTM 2:46.78 2:42.98

    Joel if you're reading this...great race! Thanks Man!
  9. 03.20.12 - Tuesday workout

    by , March 20th, 2012 at 09:00 AM (Pete's swim blog)
    Swam w/ Dave. Pool temp 86+.


    400 Warm up

    5 x 300 - 4:30 Descend (3:53, 3:45, 3:40, 3:32, 3:27)
    100 Easy

    6 times through
    * 50 Free - :50
    * 25 Fly - :20 no breath
    * 50 Free - :50

    3 times through
    * 25 Free Kick/25 Free - 1:00
    * 25 Free - :20 no breath
    * 25 Free Kick/25 Free - 1:00
    * 25 Free/25 Fly Kick - 1:00
    * 25 Fly - :20 no breath
    * 25 Free/25 Fly Kick - 1:00
    50 Easy

    400 Timed Pull (4:23) - I think this is my fastest 400 timed pull. I'm finally getting a faster turnover with my bigger paddles.

    200 Cool down

    (4150 Total)
    Tags: 400, pull, timed
    Swim Workouts
  10. another really bad back day but not as bad as yesterday

    by , March 20th, 2012 at 07:22 AM (Mixing it up this year)
    I did the same warmup as yesterday in the hopes it would loosen me up and it worked. This may become more of a standard since it works welll. Thanks Leslie.

    I might have pushed harder then intended on this but once my back was loose and with the paddles I can rock!

    500 free w/snorkle alt 50 swim/50 kick

    W/paddles & zoomers
    16x50@1:00 free perfect stroke technique (also pushed hard on these) went 39,38,37,35,35,35,34,33,34,34,34,34,34,33,34,34
    1:00 rest
    50@1:00 strong build went 34
    1:00 rest
    12x50@1:00 free perfect stroke technique went 34,34,34,34,34,33,33,33,32,33,33,33
    1:00 rest
    50@1:00 strong 90% went 33
    1:00 rest
    8x50@1:00 free perfect stroke technique went 33,33,33,33,34,33,33,33
    1:00 rest
    50@1:00 AFAP went 31
    1:00 rest
    50 EZ

    100 EZ

    Total 2600 yards
  11. Back to the lab

    10 min choice
    --300 w/bouy
    --200 dolphin kick w/fins
    --100 IM drill

    4 x 400 IM broken
    done as
    2 x 50 fly r/10
    100 bk r/10
    100 br r/10
    100 fr r/10

    100 fly r/10
    2 x 50 bk r/10
    100 br r/10
    100 fr r/10

    100 fly r/10
    100 bk r/10
    2 x 50 r/10
    100 fr r/10

    100 fly r/10
    100 bk r/10
    100 br r/10
    2 x 50 r/10

    50 ez

    10 x 200
    --odds free @ 2:45
    --evens stroke choice @ 3:15

    200 w/d


    After weekends filled with gymnastics meets, dance competitions, traveling out of town for other personal issues our family is back to a "normal" schedule. We have been at home for a total of five weekends since Oct. Now it's time to get all I can out of my training for the next month.

    The 50's on the broken IM's were suppose to be faster than our race splits. I nailed those but need to push the back a little more.

    The last 200 coach had us rest a extra 45 and swim it for time. I went backstroke and nailed that also. Another good confidence builder!

    Back to the lab.
  12. Monday 3/19/12

    Monday 3/19

    AM and PM SCY

    AM swim:

    500 swim
    500 pull
    500 kick w/ fins

    3x50 drill @ 1:00
    1x100 strong @ 1:30

    3x50 kick w/ board @ 1:00
    1x100 w/ paddles + overkick @ 1:30

    100 EZ

    Total: 3600

    PM swim:

    500 swim
    5x100 K/S/Dr/Bld @ 1:30

    4x150 BoA/C-U/DPS* by 50 @ 2:30
    1x400 Dr/S by 50 @ 6:00
    4x150 surf kick/overkick/swim by 50 @ 2:30
    2x400 6-beat kick @ :30 rest
    4x150 6-beat kick @ 2:30
    3x400 breathe 3/5/7 by 50 @ :30 rest

    21x50 1 line/2 lines/3 lines** under H2O @ :50

    350 EZ

    Total: 6600

    * Bow and arrow drill, Catch-up drill

    ** Our pool is lined both lengths and widths for 25 yard competition, so the lines correspond to the black lines running perpendicular to the direction we were swimming.
    Swim Workouts
  13. Monday, March 19, 2012 1:15-2:30pm @ Seattle

    by , March 19th, 2012 at 07:40 PM (Fast Food Makes for Fast Swimming!)
    Got a chance to break away from Seattle Children's Hospital today, and made it up to Kirk's neck of the woods to swim at Helene Madison swim center up on the north end of Seattle. This pool is easy to get too, just a few blocks off from I-5, and a great pool to swim in (at least compared to what I normally swim in). I've competed in this pool once before about 2 years ago as well.
    The pool wasn't too crowded in the lunch/afternoon adult swim timeslot. The "Fast" lane was occupied by 2 guys, so I hopped into the "Medium" lane with another lady who was swimming IM stuff, so I figured she could handle me. Both the lady and myself were both faster than the 2 guys in the Fast lane also. ???? Oh well, I had a great swim.

    200 Free
    200 Kick w/ board
    200 Free Pull
    200 IM Drill
    200 Kick w/ board

    1 x 200 Free @ 2:30 (2:15)
    2 x 150 Free @ 1:52.5 (1:43s)
    3 x 100 Free @ 1:15 (1:08s)
    4 x 50 Free @ :40 (:34s)

    10 x 50 Kick w/ board @ 1:00 (:50-:54s)

    4 x 125 Free Pull @ 1:35 (1:29s)

    8 x 75 IM (no breast) @ 1:15 (held :55s)

    16 x 25 Streamline Kick on Back
    Odds SDK on back 1/2way underwater @ :30
    Evens Flutter Kick @ :40

    4000 Yards

    I could swim at this pool during this timeslot every day of the year, compared to my YMCA lap swim!! Oh well, I can't have it great all the time, but I'll enjoy it when I can!
  14. Taper Day 1 - 03/19/12

    by , March 19th, 2012 at 05:28 PM (Workout Swimmer)
    Of course, day one of my taper, I feel like C***
    Water was 84 degrees - amazing - could they possibly turn off the heater? It's 87 degrees outside!

    24 x 50 on :50 & 1:00 (6 ea SKPS)
    8 x 100 on 1:45 alt 50k/50s w/100 IM
    50 EZ
    5 x 100 P, start at 1:30 drop interval by 5 sec each 100
    300 breast/free
    200 cool down
    Total: 3000 SCY
  15. Monday, March 19

    by , March 19th, 2012 at 05:16 PM (The FAF AFAP Digest)
    Drylands, 90 minutes

    rehab exercises
    wide grip lat pulldown, 60 x 2 x 20
    leg extensions, 80 x 1 x 8, 100 x 1 x 8, 110 x 2 x 8
    resisted side lunges, 50 x 1 x 15 each side, 55 x 1 x 15 each side
    resisted track start jumps, 40 x 2 x 15
    good mornings, 65 x 1 x 12, 75 x 1 x 8, 80 x 2 x 8
    low row negatives, 60 x 3 x 8
    explosive leg press, 230 x 1 x 15, 250 x 2 x 15
    tricep press, 40 x 2 x 20
    altitude drops, 3 x 6
    knee tuck jumps, 10
    power wheel roll outs, 3 x 15

    Stretching/Yoga, 30 min


    Back at it at the gym. Spent a long time there. But a good chunk was rehab exercises and I doddle between sets. No cardio involved in my drylands.

    Vids are gone. Poof! Had a few on there of other folks too. No idea why. My phone just went crazy when I plugged it into the computer to download them.

    Still pondering my Zones entries. I think I'm going minimalistic. I'll likely just do the 200 mixed and women's medley and free relays, 100 breast and 100 free. And maybe 50 fly. I can get a 50 free split leading off one or both of the free relays if I'm so inclined. (I always seem to go first on our relays.) That's still 6-7 events (plenty for me) and I just don't want to swim 8-10 events so close to Nats. I'd prefer some low key fun with my team and friends.

    I checked my fly split from the medley relay and it really was 29.4. And that was with a safe start and 3 breaths. I'm not sure it was all that helpful to only take 1 breath ...

    Updated March 19th, 2012 at 08:40 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga
  16. March 19, 2012

    Warm-up (1000)
    200 @ 3:15
    2 x 100 @ 1:40, 75 catchup / 25 swim
    200 @ 3:05
    2 x 100 @ 1:30, 50 catchup / 50 swim
    200 @ 2:55

    Set I (300 / 1300)
    4 x (3 x 25) @ :45 - underwater SDK w/fins, 1 on left side, 1 on front, 1 on right side

    Set II (2100 / 3400)
    modified slight from

    2 x 200 @ 2:50 - moderate
    2 x 200 @ 3:00 - faster than above, broken at 50 for 5 sec
    2 x 200 @ 3:10 - faster than above, broken at 50 for 10 sec
    2 x 200 @ 3:20 - faster than above, broken at 50 for 15 sec
    2 x 50 @ 1:00 active recovery
    2 x 200 @ 3:30 - fast

    Wrap-up (600 / 4000)
    16 x 25 @ :30 no-breather
    200 easy

    * 4000 *

    Updated March 19th, 2012 at 08:42 PM by eric.carlson

    Swim Workouts
  17. Monday, 3/19/12

    by , March 19th, 2012 at 05:01 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Swim meet coming up on Friday and Saturday in Salt Lake City. Friday night I'll be doing the 100 free, then on Saturday the 200 back, 50 fly, 100 back. So this week will be lots of easy swimming with a few sprints thrown in.

    Warm up (850)
    250 swim back & free
    200 kick on back w/ 6-8 sdk off each wall
    200 pull free and back
    4 x 50/1:10 build, odds free, evens back

    Main Set (500)
    swim 8 x 25 on 1:00: odds stroke, evens free
    #1-2 with fast breakouts
    #3-4 with fast finishes
    #5-6 build to ~85%
    #7-8 fast
    200 easy choice

    2 x 25 fly FAST, swin easy back
    focus on breakout

    swim down 500 easy

    Total: 1850 yards

  18. March 18, 2012

    Warm-up (1200)
    200 @ 3:15
    3 x 100 @ 1:40
    200 @ 3:05
    3 x 100 @ 1:30
    200 @ 2:55

    Set I (1200 / 2400)
    Pull with buoy

    2 x 200 @ 2:35
    2 x 200 @ 2:40
    2 x 200 @ 2:45

    Wrap-up (200 / 2600)
    200 easy

    * 2600 *


    I got up at 4:15 this morning to get my daughter to a regatta in Sacramento by 6:30. It was in the 40s (cold, by our standards anyway ), and windy, and crew is not usually much of a spectator sport, so I was tired by the time we got home at 4:00. I wasn't really in the mood for a swim and almost decided not to go, but I was sore from yesterday's meet so I decided a short workout might help stretch out the kinks. I am happy I went because I felt much better after the short swim, a soak in the hot tub, and a few minutes in a steam room!

    Oh, the things we do for our kids...
    Swim Workouts
  19. Swim and P90X!

    by , March 19th, 2012 at 03:23 PM (Chowmi's Blog)
    I started P90X!

    I don't know how much direct transference this will be to my swimming, but it sure is fun, and a nice break from swim-training! Ugh, I wasn't looking forward to doing much in the pool. Now, it's fun! I do P90X mainly, and then add-on with a dabble of swimming. A way to take a break without completely doing nothing and having to work my way back up!

    Day 1 (Sat, 03/17). Even after 13 hours in the car back from Breck, put a bug in hubby's ear that he might want to swing by the office....oh, and bring back my P90X DVDs, thanks! Chest & back - mainly pushups and bar dips. I think I did 10 accross the board, and instead of bar dips, I just used a stretch cord.

    Day 2 (Sun, 03/18). 3 hours of ferris-wheel kit with Helen. That was exhuasting! Later, Plyometrics, which was a bunch of jumping around and squat variations. Had to pull out the minitrap to modify! Some were pretty easy, like the jumping over a bridge/river, and one can hardly resist saying "wheee!" each time; but the jumping in a cross with one foot, jeez, I could barely do that!

    Today, Mon 03/19
    SCM, Baylor Fitness Center
    on my own

    200 warm up

    6 x 50 on 1:00
    free with PFS

    100 easy

    6 x 50 on 1:00
    free with PF

    100 easy

    6 x 50 on 1:00
    3 x free with snorkel
    3 x free just plain ol free

    100 easy

    50 blasto!
    free with TYR Burner fins
    29 very flat.

    100 easy

    200 kick

    100 easy

    The End

    Wowie! My arms and legs were tired today, but not too sore or uncomfortable. Plus, I had to rush in and swim, since the weather was suppose to be really bad, so I felt time crunched the entire time. The good news is the fins slow down my arm turnover, which is a good thing. My left shoulder is a bit weak, so it really helps to drive the legs and use the arms at about 90% effort instead.


    Today is something with shoulders, triceps and biceps. Tomorrow is yoga, thank goodness!

    PS - I flipped through the pages of the nutrition book, and then quickly decided it was not for me.
  20. My dream goggles

    This morning I had a relaxing swim at the Y with Rondi. The pool was hopping today—we swam with four in our narrow lane for much of the workout, and the other lanes were full too—but everyone was fairly polite and things worked out fine. Here’s what I did:

    1000 scy warmup (400s, 200k, 200p, 200 RIM d/s)

    400 FR drills and spl stuff

    4 x 100 FR @ 1:45 desc.

    500s with traveling backstroke
    50 BK/ 400 FR / 50 BK
    50 FR / 50 BK / 300 FR / 50 BK / 50 FR
    100 FR / 50 BK / 200 FR / 50 BK / 100 FR
    150 FR / 50 BK / 100 FR / 50 BK / 150 FR
    200 FR / 100 BK / 200 FR
    [I did 450s on most of these.]

    450, prime-numbered lengths = kick on back, non-primes = FR swim
    400, prime-numbered lengths = FR swim, non-primes = kick on back [I did this as a warmdown]

    One of our lanemates today was pretty amusing. During warmup he announced he was going to do some IM, and wondered if he should go to another lane for that. I looked over at the next-fastest lane, where there were also 4 swimmers, 2 of whom seemed ill-tempered and 1 of whom insisted on swimming down the middle of the lane (which might have explained the ill-temperedness, or not). I told him he would be better off staying in the fast lane, since if he moved he would both be doing IM and be much faster than his lanemates, whereas if he stayed he would just be doing IM. It wasn’t the most diplomatic thing I’ve ever told someone, but he seemed please with even the tepid encouragement to stick around. Turned out he meant it when he said he was doing IMs—he did 200 IMs one after the other all through our traveling 500s set. It turned out his workout consisted of 500 warmup—20x200 IMs—500 warmdown, mostly done as continuous swimming.

    The other strange thing was that after about 15 of his IMs he stopped, turned to us, and abruptly asked me how old I was. I still have no idea why he wanted to know. I must have been looking highly questionable today, for some reason—the lady beside me in the locker room decided to start a conversation by asking how big my feet were. (When I told her my shoe size, she looked disappointed, but then insisted, “But they are narrow, I can see they are narrow.” Not really, but I didn’t argue.) The Y can be a strange place. Sometimes I am tempted to wear earphones around, just so I can pretend not to hear people.

    After swimming we went upstairs for weights. My big excitement today was that I added some plates to my bench press—I’ve graduated from just doing the bar! Onwards and upwards. . . .

    One final thought: When I was swimming this morning I was thinking how nice it would be to have goggles that are kind of like a periscope (or half a periscope?), that allowed you to see straight ahead when your eyes were facing the bottom of the pool. It would be useful to watch your hand entry from underwater, plus it would eliminate the temptation to look forward to see how close you are to others in the lane. Would it be hard to make some goggles—or a mask, since it might require a little more depth than goggles would afford--with little mirrors in the bottom angled so they provided a view ahead? Or would that be too close to your eyes to allow you to focus properly? I have seen ads for [ame=""]glasses with mirrors that allow you to read in bed[/ame] without propping up your head—maybe something like that could be turned upside down and put in a waterproof case. If someone would invent this I would consider buying it!