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  1. Tuesday, 2/22/11

    by , February 22nd, 2011 at 04:35 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Recovery Workout: I felt pretty good. The tiredness and soreness I had yesterday was gone today.

    Warm up
    300 Swim
    - the usual free and back
    3 x 100/1:45 smooth build
    - All free

    Kick w/Fins
    1 x 200/3:30 smooth
    - on side, face down w/snorkel - 3:15
    2 x 150/2:30 build
    - on back - 2:10± for both, 1 flutter, 1 dolphin
    3 x 100/2:00 desc
    - took off the fins, flutter on back - 1:50-1:52-1:50
    4 x 50/1:10 strong
    - no fins, flutter w/board ±55

    Active Recovery
    300 swim – 200 pull – 100 drill – 50 scull
    - free: only rested enough to change toys, no times
    50 scull – 100 swim – 200 pull – 300 swim
    - back: only rested enough to change toys, no times

    Cool down
    4 x 100/10sec rest, smooth
    alt free and back
    Total: 3300 yards
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters 5:30 AM Workout -02/23/11

    by , February 22nd, 2011 at 03:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 4:30
    4 X 100 1:30

    2 X 200 kick 4:15
    #2-50 easy/50 fast

    10 X 50 1:05
    odd: easy even: fast

    1 X 50 easy
    2 X 50 @ 100%
    1 X 50 easy

    1 X 300 4:30
    3 X 100 1:30
    1 X 300 4:15
    4 X 75 1:05
    1 x 300 4:00
    6 X 50 :40

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  3. Holy Canoli I'm Tired!

    by , February 22nd, 2011 at 12:43 PM (Year Three: The Road Back)
    It's been a little while since I've posted anything. I spent all last week (M-F) doing doubles. I did the team practice in the am and then after work headed back to the pool for another 2200-2800 yards - depending on how far we went in the am. All told, I upped my daily average from about 3500scy to 6000scy. Yikes! No wonder I didn't post anything... I went home after the second swim, grabbed a snack, then grabbed a nap!

    My initial goal for the February Fitness Challenge (http://www.barracudas.org/pool/febfitness/ffc.htm) was to swim 107,000 yards (which is up from the 106,250 I did last year). The ice storm the first few days put me way behind. Since my girls were visiting their father last week, I decided to do doubles to get back on track and be able to meet my goal. Of course, once caught up, I decided to keep it up... and am now on pace to get over 110,000 yards - barring snow days, injuries, or just plain exhaustion. I still have to swim every day this month (Saturday and Sunday included), but if I average about 3000 yards per swim. I'm good.

    With my girls coming back from their father's house and my February Fitness Challenge goal in sight, it's time to refocus on preparing for the Indiana state meet (end of March) and YMCA National meet (mid-April). Here's what we did today:

    400 Warm-Up
    3 sets:
    1 x 500 (1st & 3rd set free; 2nd set pull)
    3 x 250 (1st & 2nd free; 3rd kick)
    100 Cool-Down
    4250 Total Yards

    I would tell you what intervals we were on, but I honestly don't know. The two guys in front of me seemed lightning fast and, while I made all the intervals with at least :10 to spare, I also got lapped on the 1st and 2nd 500. My entire goal for the last 500 was to not get lapped. Either I sped up or the leader slowed down. Either way, I was exhausted at the end of the final 500, but did NOT get lapped! Truth be told, however, he probably would have gotten me on the next 25; for sure on the next 50. But... that's neither here nor there.... I didn't get lapped!

    Anyhoo... enjoy your swims and I'll check in tomorrow.
    Categories
    Uncategorized
  4. Tuesday, Feb. 22, 2011 5:00am

    by , February 22nd, 2011 at 10:37 AM (Fast Food Makes for Fast Swimming!)
    Well...we finally had to break down and put in lanelines this morning... And whoever it was that pulled the lanelines out needs to be shot also! How complicated can it be to put them on the reel folks...take the wrench and tighten all the slack on the lanelines before putting them away, that way they don't fall apart and have 2 or 3 lanelines trying to come off the reel at the same time!!!

    Warmup: (by this point I was just plain P.O.'d)

    200 Free, 300 Pull

    20 x 75 Free @ 1:00, (held :53-:55)
    10 x 75 Free Pull @ :55 (held :52-:54.5)
    10 x 75 w/ fins @ 1:05
    --25 SDK on front 2 breaths or less
    --25 SDK on back
    --25 Fly
    ---------------
    3500 Yards in about 48 minutes!
  5. Tue Feb 22, 2011 IM Day

    by , February 22nd, 2011 at 09:36 AM (Ande's Swimming Blog)
    Tue Feb 22, 2011 IM Day

    The 2011 Big 12 Men's & Womens Swimming and Diving Championships are
    Wed Feb 23 - Sat Feb 26 at the
    UT Swim Center where I train
    RESULTS


    got this email from Whitney on the 18th
    Subject: [txla-masters] master's schedule due to Big 12 Meet at UT

    Here are your practices next week (don’t shoot the messenger)!

    Mon (2/21)- 5:15 - 6:30am; 12 - 1:15pm

    Tue (2/22) 6:30 - 8am; 12-1:15 pm; NO PM

    Wed (2/23) 5:30-7am; NO NOON

    Thu Fri NONE

    Sat (2/26) at Dick Nichols 7:00-8:30am

    Sun 12 -1 :15 pm
    (the women’s last chance meet may be going on)


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY diving well & Center course
    6:30 to 8:00 dove in around 6:35
    trained with Tyler, Mike, Chris, & marcio
    beside Larry, Neal, Max & Larry
    wore worn out FS PRO jammers

    WARM UP

    assigned 1000
    did around 600

    Main SET:

    600 IM done 50 k, 25 r 25 l, 50 sw

    4 x 25 k fast

    600 breathe every 5

    4 x 50 fast

    600 IM swim with fins, didn't wear fins

    4 x 75 fast done fl, bk, br

    600 fr neg split

    4 x 100 IM on 2:00 desc

    skipped the last set, thought I had a meeting


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till

    Updated February 22nd, 2011 at 09:44 AM by ande

    Categories
    Swim Workouts
  6. MATT Tuesday Workout

    by , February 22nd, 2011 at 08:29 AM (Pete's swim blog)
    scy

    400 Warm-up

    4 times through
    * 25 Kick - :30
    * 50 Free/Fly - :45
    * 75 Kick/Free - 1:15
    * 25 Back/75 Free - 1:30
    100 Free - 1:25
    100 Free - 1:20
    100 Free - 1:15

    100 Easy

    5 x 200 IM - 3:30
    1 x 100 Stroke - 2:00
    1 x 200 IM - 3:00
    1 x 300 Free - 4:00

    150 Cool Down

    (3550 Total)
    Categories
    Swim Workouts
  7. Fast pool and fast practice

    by , February 22nd, 2011 at 07:37 AM (Mixing it up this year)
    Good workout today. Glad to be back in the water. I hate the fact my normal pool closes on government holidays. That is the time most people want to actually use the pool.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd lap moderate
    10x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 fast
    10x100 Free w/paddles & bouy #1-4@1:30, #5-7@1:25, #8-9@1:20, #10@1:15 made all but the last went 1:25, 1:25, 1:25, 1:24, 1:19, 1:20, 1:18, 1:17, 1:18, 1:16
    500 Free easy every 3rd lap 1 arm fly

    Total 4000 yards
    Categories
    Uncategorized
  8. Another Good Morning!!

    by , February 21st, 2011 at 08:51 PM (Trying to Train Smarter, Not Just Harder)
    4 x 300, 200 free, 50 back/50 breast
    4 x 200, 50 kick/50 swim
    4 x 150 IM (first two were IM twitch)
    4 x 100
    4 x 50
    4 x 50
    100 breast


    Total: 3600


    This was rather grueling - despite the fact that I didn't really use intervals - I'm just not prepared to do long course yet. I am committed to going MWF for the next several weeks to get used to it though, and then in about 2-3 weeks, I will start working on going on what I think would be an acceptable interval & charting it.


    I am very happy to say that I woke again with no spasms in my elbow, second day in a row. I'm almost too excited to know whether or not to trust it - having been in such pain for so long, and now to have it dissipate is almost surreal. But I'm not complaining! Rather I'm rejoicing! I'm still going to be very cautious about adding in the paddles tho - but I am excited to see that I might be able to get the evil FLOG monster off my back in a couple of weeks! I know that I need to average about 4200 yards four times a week to get in 500 yards - and I am waaay behind - but I refuse to alter my goal. I'm planning on doing that 10 mile swim in Chatanooga in September anyways, so I'll need to pick up the distance to get in shape for that, PLUS I think there are a couple of three & five K ocean swims coming up in the Spring & Summer that I might be able to fit into my schedule. Gotta make time for Nigeria & my nephew Nathan's wedding, but hopefully I'll be able to get back on the GTD pace soon now.
    Categories
    Uncategorized
  9. Virtual Holiday 5K Club, Mon., Feb. 21

    by , February 21st, 2011 at 06:28 PM (The FAF AFAP Digest)
    Since I had a relatively free afternoon, I decided to join the bloggers' Virtual Holiday 5K club along with Bobinator, Gigi, Swimsuit Addict and Celestial. My goal was to complete an aerobic workout with some quality that was not junk yardage. Think I accomplished that! I didn't really follow their skeleton workout, but did do the requisite 4 x "500s" in my own sprinterly way.

    Swim/SCY/Virtual Club:

    Warm up:

    600
    alternate 100 swim/100 kick

    200 fly drills

    24 x 25 shooters
    8 back
    8 twirling
    8 belly

    50 EZ

    Main Sets:

    5 x 200 backstroke kick @ 3:00

    -- At least 5 SDKs off walls, more on first wall.

    50 EZ

    4 x ("500s" + 50 EZ) done as:

    1. 20 x "25s" no fins -- in 12 foot depth, dolphin kick to bottom of pool, squat jump off bottom and dolphin kick to top fast and as high as possible

    2. 20 x 25 no fins
    odds = backstroke start and power kick to the 15 (15 kicks) + easy backstroke kick

    -- My first few backstroke starts sucked, and my goggles flew up. Then I realized I was getting a poor entry b/c I was bending my knees too
    much.

    3. 10 x (25 easy speed fly @ 100 pace + 25 EZ) @ 1:00

    4. 10 x 50 @ 1:00
    odds = russian breast drill
    evens = easy flutter kick w/board

    5 x (25 "human" drill + 25 EZ) @ 1:30

    150 EZ

    Total: 5100/2900 kick

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

    Commentary:

    Wow, 5K is not so horrible when you're not crunched for time and can work on things of your choice. Much better, for me, than just cranking out short rest stuff. Also, as I've been feeling somewhat out of sync in the water for awhile, it was nice to stay in longer and work on feel and technique. For the most part, my foot was still encased in fins, though it is feeling better and less swollen. Tomorrow I will be back to swimming half this amount and, hopefully, if the legs aren't completely shot, can do some speed work. I really need to stop avoiding freestyle; it feels awful right now from disuse.

    Thanks ladies for the virtual inspiration and company! Having met you all before made it very cool. For Swimsuit Addict's sake, I did not wear my usual black suit, but opted for my light blue Nike suit. No patterns in my swim wardrobe, I'm afraid.

    I forgot to do my flog for a few days, so had to catch up. I am kicking *ss on my very conservative GTD goal of 325 miles. However, I am sure I will drop way back at taper time. I have been keeping track of my kicking and race pace work on my FLOG. I just went over the 30,000 mark in kicking with 32,875 after today. Race pace work (90-100%) is at 8,225.

    I caught last the 45 minutes of Lil Fort's swim practice tonight. I almost never watch as I do the drop off portion of the drive in our carpool. They were doing a lot of dolphin kicking underwater and a lot of one arm fly into 6 kicks underwater, then up and go with the other arm. They also did underwater free recovery (aka doggy paddle drill) completely submerged. In contrast to their "dolphin" drills, they call this one "human," which made me chuckle.

    I felt sorry for Mini Fort. Her first day of crew out on the water was miserable -- low 40s, windy and raining.

    Updated February 21st, 2011 at 10:12 PM by The Fortress

    Categories
    Swim Workouts
  10. DOUBLE Mon Feb 21th, 2011

    by , February 21st, 2011 at 05:04 PM (Ande's Swimming Blog)
    DOUBLE Mon Feb 21th, 2011

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT SCY warm diving well
    NOON to 1:15
    trained with tyler, amy & brandon
    beside chris archer, larry, max and bob
    wore FS PRO jammers, getting kinda worn out

    WARM UP
    4 x 250 missed the 1st one

    Main SET:

    went 2nd behind tyler
    2 x 025 on 0:20 right into
    2 x 050 on 0:35 right into
    2 x 075 on 0:50 right into
    2 x 100 on 1:10 right into
    2 x 125 on 1:25 right into
    2 x 150 on 1:45 right into
    2 x 175 on 2:00 right into
    2 x 200 on 2:20
    made em

    2 minute break

    went 2nd behind brandon
    2 x 200 on 2:20 right into
    2 x 175 on 2:00 right into
    2 x 150 on 1:45 right into
    2 x 125 on 1:25 right into
    2 x 100 on 1:10 right into
    2 x 075 on 0:50 right into
    2 x 050 on 0:35 right into
    2 x 025 on 0:20
    made it

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Categories
    Swim Workouts
  11. Monday, 2/21/11

    by , February 21st, 2011 at 04:45 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I was tired and sore today. It hurt to sprint.

    Warm up (600)
    300 Swim free and back
    200 Kick reverse IM order
    100 Pull w/buoy and catch paddles


    I just swam through the next 2 sets without looking at the clock. rested as needed after each swim
    Kicks and Stuff (600)
    12 x 50/1:00
    3 x ( 1 x 50 - 15 yards fast kick underwater into fast swim to 25 - 25 drill
    3 x 50 - kick to 35 yds - 15 full speed swim)

    Swim IM/Drill (1300)
    200 IM drill/swim, build swim/20sr
    4 x 150, odds: back, evens: free/15sr
    4 x 50 - fly and back on 1:00, breast on :1:05, free on :55
    3 x 100 free/1:40 moderate build

    Cool down
    25 easy - 50 scull (front, - mid) - 25 easy
    25 head up - 25 build - 15 yrds fast - 35 drill
    100 kick - drill - drill - swim by 25


    Total: 2800 yards
    Categories
    Uncategorized
  12. President's Day Swim @ Carmel High School

    by , February 21st, 2011 at 04:40 PM (Swimming, Life, and Other Stuff!)
    5,000 scy today with a group of cyber-friends! Here's the workout

    **200 Free / 200 Kick / 200 Pull / 4 x 50 free drill / 200 finis paddles / 200 IM / Rest :15 between each

    **2 X 250 IM @ 4:30 pace (75's fly/back on 1st one, 75's breast/free on 2nd one)

    **500 Swim smooth and bi-lateral

    **4 X 125 IM (50's in IMO) @ 2:30

    **500 Free w/ finis paddles

    **5 X 100 Freestyle @ 1:45 interval

    **500 Free concentrate on streamline off wall

    **10 X 50 Freestyle @ 1:00

    **4 X 75 @ 1:30 (25 stroke/ 50 free IMO)

    5,000 scy!

    I had a lovely swim today @ Carmel Aquatic Center. I tend to run into tons of people I don't see very often when I swim there so I spent a bit of time visiting between sets.
    The weather today was crappy so I didn't mind spending more than normal time at the pool!
    I met my eldest daughter @ Panera Bread for lunch afterwards! I've been craving Panera; it proved to be a savory treat!
    I'm so happy Gigi had the astute idea to make our school teacher holiday swim's annual affairs!! I love to swim a little longer when I have the extra time but I probably wouldn't do it solo without some motivation. Today I was having a hard time getting started but I used my imagination and created visions of Gigi, Fort, Swimsuitaddict, and Celestial all swimming with amazing discipline and energy......before I knew it I was in and going strong!!
    I have an idea for a retro-chick swimming tee shirt. If I can get the picture on a shirt I am going to get some made. Any caption ideas out there?
    Categories
    Uncategorized
  13. Mon Feb 21th, 2011, long aerobic / "right into" set

    by , February 21st, 2011 at 04:30 PM (Ande's Swimming Blog)
    Mon Feb 21th, 2011

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Center course SCY
    5:15 to 6:30
    trained with todd marcio doug
    beside mike v james fike and pat evoe
    wore FS PRO jammers, getting kinda worn out

    WARM UP
    4 x 250 missed the 1st one

    Main SET:

    went 2nd behind marcio
    2 x 025 on 0:20 right into
    2 x 050 on 0:35 right into
    2 x 075 on 0:50 right into
    2 x 100 on 1:10 right into
    2 x 125 on 1:25 right into
    2 x 150 on 1:45 right into
    2 x 175 on 2:00 right into
    2 x 200 on 2:20
    made em

    3 minute break

    led lane on this round
    2 x 200 on 2:20 right into
    2 x 175 on 2:00 right into
    2 x 150 on 1:45 right into
    2 x 125 on 1:25 right into
    2 x 100 on 1:10 right into
    2 x 075 on 0:50 right into
    2 x 050 on 0:35 right into
    2 x 025 on 0:20
    made it

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout: 02/22/11

    by , February 21st, 2011 at 01:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    1 X 250 4:10 3:45
    5 X 50 :50 :45
    Twice through. Round 1 intrvals left, 2 right.

    1 X 200 kick 4:15
    8 X 25 sprint kick :45

    75 easy swim

    2 X 50 build to fast 1:00
    4 X 25 sprint :40
    Four times through.
    Start from the blocks on first 25 of each round.

    1 X 50 easy swim
    2 X 50 from the blocks at 100%
    1 X 75 easy swim

    1 X 500 6:40
    5 X 100 1:20
    10 X 50 :40

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  15. Monday, Feb. 21, 2011 5:00am Open Water 50s

    by , February 21st, 2011 at 01:04 PM (Fast Food Makes for Fast Swimming!)
    Well, I made it to practice this morning, even after getting back from the meet at 10:00pm last night! When the first 3 of us got to the pool this morning all the laneline were out of the pool. After about 10 seconds of discussion we decided F*** It, No lanelines today.

    It was kind of amusing to listen to all the older folks coming in throughout the next hour while I was there complaining about the lack of laneline...
    Suck it up and swim!!! It's not that bad. It no different than when they swim in the LCM pool during the summer with no lanelines!!!

    This morning was pretty much a cool down from the meet, and the beginning of my building up phase again, since I have a couple of weeks before competition again.

    Warmup:
    800 Various Stuff

    10 x 50 Free @ :50
    10 x 50 Free @ :45
    10 x 50 Free @ :40

    200 EZ
    ---------------
    2500 Yards & off to the showers.

    Updated February 23rd, 2011 at 11:28 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  16. Monday Workout

    by , February 21st, 2011 at 08:46 AM (Pete's swim blog)
    SCY

    400 Free
    200 Kick

    2 x 100 IM
    200 Free
    2 x 100 IM
    200 Free

    8 x 50 Free
    200 IM
    400 Free
    200 IM
    8 x 50 Free

    200 Kick
    200 IM
    200 Free
    200 Pull
    200 IM
    200 Free

    4 x 50 Underwater down/Sprint back

    200 Cool down

    (4600 Total)

    Happy President's day! President's day means the public pool is closed and I headed into Huntsville again to work out. They start at 5:00 AM and I've got a 25 minute drive so I was up pretty early. But I'm very thankful that they are there and I've got someplace to swim. Great people also!
    Categories
    Swim Workouts
  17. Sunday, Feb. 20, 2011 Seattle Meet Recap (Meet #4)

    by , February 21st, 2011 at 01:40 AM (Fast Food Makes for Fast Swimming!)
    Just completed Meet #4 over a 5 week spread!! I'm just beat tired now. At least for the rest of the season I'll take it more at a "normal" pace for a Masters swimmer.
    The good news is that I am still swimming best times in lots of my events over the spread of the last few weeks, which is a good thing considering how tired I am with training/competition.

    The meet in Seattle was fairly large (165+ people), and took forever, especially waiting for the 500s at the end, which of course, I was in the last heat, along with KNelson, and That Guy (who was there as my counter and managed to get in a 43 into a 20 length race) . Thank you again!

    These are just rough splits from my "semi-coach", who is a friend from club swimming days who is now coaching for the Bainbridge Island masters team.

    200 Fly:
    27.2/31.8/34.2/35.8 = 2:08.51

    That Guy told me I was at a 58.99 on the clock at the 100, which is cool, but I was just way too tired to bring it home with any juice on it. I didn't really die, I just didn't have anything in the tank to draw from. Still a decent swim. The last 3 200 flys I've done have all been (207.7/208.5/208.5), so at least I'm consistently going quick!!
    Just need to take the next step now!

    200 IM:
    12.1/14.9 (27.0)
    16.8/16.9 (33.7)
    19.4/19.6 (39.0)
    15.8/14.6 (30.4)
    2:10.30 <-- This one is a Masters best time by 1/2 second! Yippie!!

    I don't think there was anyone within a second and a half of me after the fly, but a breaststroker almost caught my by the end of the breast, and we had a sprintout for the finish, which I won. The whole heat was fast (2 @ 2:10, 3 @ 2:12/2:13, 1 @ 2:16). Really was a good race to watch I'm sure.

    100 Back:
    14.9/15.4/16.3/16.0 = 1:02.59

    I was happy with this swim. Not being that good in backstroke I was happy to see a somewhat quick time, again getting my best time by over 3 seconds! Yippieeeee!!! I still like fly better though.

    100 Breast:
    14.6/17.5/18.6/18.5 = 1:09.24

    Another Masters best time! By a .15, but hey, that's still improvement!

    500 Free: ugghhhh!!! (over 2 hour wait for this one)

    27.3
    30.8 (58.2)
    31.9
    32.5 (1:04.4) (2:02.6)
    32.6
    32.7 (1:05.3)
    33.2
    33.1 (1:06.3)
    32.2
    30.4 (1:02.6)
    5:17.14

    The last 100 split only came down because I was trying to beat one of those dang 20-some year old kids across the pool who was hanging just a bodylength in front of my from the 200 point. I didn't quite catch him, but was close. Overall, I personally thought this 500 sucked! It's only 6 seconds off my time from last year, but I'm in way better shape than last year, and when I'm rested should probably by contending with the 5:00 mark, hopefully the 4:59 mark because that looks better. Oh well, you can't always do best times, but I did try my best, I was just tired at this point.


    Going home from the meet from Seattle to Wenatchee, my dad took me out for a big steak dinner in a small town named Sultan on Hwy 2 (Steven's Pass Hwy). I had a big 24 oz. Porterhouse steak, baked potato w/ sour cream, cheese, bacon, the works;, a huge salad also, and bread. I ate all of it too, I was starving. Probably put on at least 3 pounds in 30 minutes there.
    We made it home safe and sound about 10:00pm tonight, so that is good. Now it's off to bed, then hit the pool at 5:00am, so I can "cool down" from my 500 free a few hours ago.

    Updated February 21st, 2011 at 01:58 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  18. Sunday, Feb. 20

    by , February 20th, 2011 at 09:00 PM (The FAF AFAP Digest)
    Drylands:

    long arm curnches, 50
    windshield wipers, 25
    flutter kick on bosu, 2 x 50
    alternating hammers, 30 x 2 x 50
    HS iso lateral hi row singles, 210 (my max so far) x 10
    Nautilus lower back machine, 140 x 2 x 15
    hanging straight leg raises, 2 x 15
    hanging oblique twists, 2 x 15
    goblet squats, 70 x 2 x 15
    overhead squats, 45 x 2 x 15

    RC work, 15 minutes


    Bike, 45 minutes:

    stretching & foam roller, 20 minutes


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

    Commentary:

    Mr. Fort was participating in a marathon relay (they won the men's masters division) until about 3:00, so I didn't head out until late in the afternoon. I was somewhat demotivated by then. I've generally been less motivated the last couple weeks. I was dragging my feet, and Mr. Fort said "discipline is doing what you don't want to do when you don't want to do it." That got me out the door.

    I'm hoping to return to yoga this week after a stint of biking. I have way more time than usual for a Monday tomorrow because the kids are in school for a full day due to snow days and Lil Fort is heading to a friend's after school. This spring also marks the first season that my two teenagers are competing in the same sport, so that may mean less running around. (They overlapped in swimming one year, but were at different practices.) I've been waiting to sign Lil Fort up for a running program until she was a bit older. Decided to sign her up for the local "Girls on the Run" program instead of something more formal. From what I can glean, aside from track parents, running starts much later for kids here than swimming.
  19. Sarasota Y Sharks Masters: 5:30 AM workout 02/21/11

    by , February 20th, 2011 at 06:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 100 50 easy/50 build 2:00
    1 X 75 fast 1:20
    1 X 50 easy 1:40
    Four times through. Choice.

    8 X 50 kick 1:00

    1 X 150 free 2:15 2:10 2:05 2:00
    4 X 50 1:00
    Four rounds. Read left to right for 150's.
    50's: Round 1:fly 2:back 3:breast 4:free

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  20. Sunday Swimming!

    by , February 20th, 2011 at 03:14 PM (Swimming, Life, and Other Stuff!)
    Nasti Practice:

    **600 assorted warm-up
    **4 X through w/no breaks:
    200 IM @ 4:00 interval
    4 X 50 stroke IMO @ 1:00
    2 X 100 IM @ 2:00
    50 Otter Kick @ 1:00

    3,200 scy

    Today's swim was a slug-fest for me. The only stroke that felt okay was fly. I suspect tomorrow I'll be perky again.
    Gigi and I are doing our 2nd virtual 5k swim at separate locations. I'm hoping a couple Nasti's will drop-in at Carmel High School and join me. If not I'll be sustained knowing Gigi is toiling away in her home venue.
    Categories
    Uncategorized