Sat June 20 & Sun June 21, 2009 Swim center had a meet, no Longhorn masters practice this weekend so I trained with Weiss & Weiss at Rollingwood Pool 8:30 - 10:00 swam with Jimmy Bynum, Jane Schweppe, & Katie did between 3k & 4k each practice
4/28 SCY Swam with Lisa W, and next to Eduardo, Big Mike, and Lisa C. Water temp was 85+. Air temp was 82F(!) according to my car when I was driving up at 5:20am, so it's been hot lately. Everyone is complaining. The chillers are not keeping up. I saw the AD on deck after our practice, and let her know, said they'll check things out. This a distance/aerobic workout. I first remember doing this workout several years ago while traveling in Nashville and swam some with the NAC masters. I try to do this workout or some variations a couple of times a season. The warm water made it a bit of a slog, especially the longer swims. Warm up [600/600] 600 warm up Set 1 [2800/3400] 800 on 12:00 200 kick w/ fins 600 on 9:00 200 kick w/ fins 400 on 6:00 200 kick w/ fins 200 on 3:00 200 kick w/ fins Set 2 [600/4000] 12 x 50 on 1:00 easy/build/fast warm down [200/4200] 200 easy Eduardo was pulling me through on this... went 5:18 on the 4 and 2:32 on the 2, which I was pretty pleased with in warm water. I definitely would not have swam that fast without Eduardo and the others. Glad to get it in. I would have bagged it and done a bunch of 50s, but everyone else was up for it. I guess they're more hard core than me.
I was tired and didn't want to get up this morning but I went anyway. Even with the good warmups and warmdowns yesterday I still needed alittle something extra. Also had to adjust the workout I wanted to do due to the position of our clock due to the meet this weekend. Couldn't see it from mid or end of pool. 400 Free EZ 200 Free kick every 3rd 25 sprint 400 Free every 3rd 25 breast scull drill 1500 Free w/paddles and bouy went 23:27 started out slow but brought it home nicely 500 Free EZ 200 Free kick w/fins 300 Free w/fins loosen the shoulders 300 Free kick w/fins 100 Back w/fins 100 Free w/fins Total 4000 meters
Today I felt much better at the meet. My head was back into the race and I have 2 swimmers who qualified for State Championships! My results today were great 2 personal bests. started with: 5x200 SCY #1 Free EZ, #2 Back, #3 Drill, #4 Build Free, #5 Free EZ 100m Back - 1:33.21 200 SCY Free EZ 4x200 SCY Free Build 400m Free - 5:49.72 400 SCY Free Total of 500 meters and 2400 yards The additional yardage really helped and I had the timing right on my warm ups and warm downs. My 2 swimmers did great this weekend, both are going to state Sandra(10) makes every event she swam in her 2 meets, McKaylin made her first 2 events 200 Back and 800 Free.
Updated November 26th, 2009 at 05:36 PM by Donna
Analysis: The local USMS meets in my area all have the same format, Friday night is the 400 IM and the 1500/1650 and the rest of the events are Saturday. You are allowed to enter both events Friday and are limited to 5 events Saturday. If you enter the 400 IM, 1500/1650, 200 back, 200 breast, 200 fly, 200 IM and the 100 IM (if short course), you can get official times for every event in a single meet by submitting 11 split requests. Experimentation: My next taper meet will be in October. This gives me about 1.5-2 months to experiment with things that might get me hurt, or hurt my performance. I need to find out the volume of work my shoulders can comfortably handle. To do this, my training intensity and yardage needs to be ramped up, and I need to keep better track of what I am doing in my workouts. I already keep good track of my yardage and what the major accomplishments were in practice, but I think that won't be enough if I have to go back and analyze when I crossed a threshold with my shoulders. I have done well in the past keeping a food diary at the kitchen table for tracking everything I eat, so I will do the same for workouts. This might result in me actually knowing my typical stroke count and my times through out entire sets. Maybe. Experiementation in the pool is what is most likely to result in injury. I will be experiementing with dry lands, but my weight routine will not change drastically before October. I will try adding drylands with heavy core work on non-lifting days, and I will make RC stretch cord work a regular part of my daily routine. The current blog popular topic, diet. This is where I expect to make some mistakes and hurt my performance in the pool and moreso in the weight room. A few weeks ago, I tried a "slow carb" diet, and lost some body fat while gaining muscle. The reason I only did it for a week was that it is boring as ****. The diet is very simple, you just replace white carbs (bread, pasta, potato, sugar, etc) with beans, lentils, chickpeas and the like. Essentially, all you are trying to do is convince your body that you are usually full, and you don't need to be in fat storage mode. In theory, doing this would result in a lower bodyfat percentage than somone who fasted between binges but ate the exact same caloric intake, assuming you eat 3-5 meals a day that all included fiber rich, slow to digest beans, lentils and chickpeas. On top of being boring, I upped my workouts from 6 to 10 during that week. I have a theory about which played a bigger factor If I make a mistake with diet, and my calories drop as a result, that will effect my performance in the weight room. Increased strength requires increased muscle mass, but increasing muscle mass while loosing weight is not realistic. Hopefully with a more detailed log of my swimming, I will be able to see the subtleies that might be related to diet. I also got some new toys to play with during solo practice. If I find that they are effective, I will share.
Saturday 3 of us traveled up to Huntington, Indiana to swim the 5K in Lake Clare. (it's a big gravel pit) It was sunny, very hot-92', humid, and windy. The race was scheduled to start at 1:45 (swimmer mtg. at 1:30) I guess the AG mile races were running slow and our race didn't start till 3:05. The longer I had to wait the more reasons I could think why I should not swim. I also kept eating all kinds of assorted stuff (power bars, water, endurox, gel blocks, grapes, bagel pieces= STUPID STUFF!) Anyways the race finally started, four 1,250 meter laps of the pit. The 1st lap was ragged, but in true bobinator form I got faster each lap(felt better each lap too!) My time was either 1:27 or 1:29. One guy told me there was a 5 minute delay before the girl's start, another told me a 3 minute delay so I really won't know till the results are posted. (we had to hop in the car immediately after our driver finished cause he was running late for his daughters dance recital ) I pretty much felt normal after the swim. I wasn't really tired when I was done. I wore a dolphin "Uglies" suit. The meet was a USA swim meet so I figured my bs point zero wouldn't be kosher. I am going to work on 1,000 repeats and longer intervals and maybe have a "Big Shoulder's" I can be proud of this year. Once I got home I cleaned up and headed over to a fellow NASTI Swimmer's home for a fantastic birthday party. This woman is the best cook I know in the whole-wide-world! It was a great party and a nice re-fueling mecca for a hungry ow swimmer. This morning I ambled my way to the pool and did more socializing than swimming. That's okay....I think a well-rounded master's swimmer needs to put in an = amount of yardage with their mouth's as well as their shoulder's. I managed 2,300 of assorted drills, kick, and slow swimming. It felt good. Happy Father's Day to all you Dad's!
50 back: N/S 100 back: N/S 50 fly: 30.75 Things did not go as planned today. Just how it goes in sport, I guess; it was one of those sh*t happens days. Felt good during warm up. I found out, however, that there would not be electronic timing pads installed at the far end of the pool where the 50s took off. This meant two things: 50 backstroke starts on a slippery wall and no split requests. I was going for a fast 50 back, so had also considered getting a split request in the 100 if I needed one event to "warm up" and get the cobwebs out (often the case for me). After warm up, I put the new tech suit on. I was trying the LZR out only in the 50 back today, to get one swim in it before Indy. Unfortunately, two or three heats before the 50 back, the zipper just exploded in two places. Imspoiled gallantly tried to fix the zipper, but to no avail. So I couldn't swim the 50 back. And, frankly, I was too upset and pissed off to swim the 100 back (my next event), especially since I couldn't get a split. I did swim a rather half hearted 50 fly in lane 8 and felt sluggish (probably from sitting around for so long without racing). Had a terrible breakout, confirmed by Hulk, but still swam my best time of 30.75. Leads me to believe I would have swum a fast 50 back ... Oh well, there's always next time. I'm just frustrated at the moment because I did rest for 10 days for the meet. Tapering is a huge commitment for me, and very hard to effectuate. So I feel that I wasted the taper and wasted training time. I fully realize this happens all the time, and I've certainly been sick prior to taper meets, etc. I'm sure I'll shake it off and be over it tomorrow; I'm just disappointed at this moment. I also hope I can get a refund on my suit. I will be sending out an email today. This is the obvious reason why FINA should permit B70s. It's ridiculous to have to rely on fragile suits with frequently faulty zippers. I'm hopeful it will be back on the list tomorrow. Here's a chuckle: A couple people suggested I swim a 50 back time trial. Lesson from this meet: Don't ever rest for LC meets where you're swimming/targeting 50s without confirming that there will be electronic timing at both ends of the pool. I won't make this mistake again. It just had never occurred to me that there wouldn't be ... (Would have been no big deal had I not rested.) Now, I have friends coming over for dinner tonight. I fully plan to drink more than one glass of wine. I might even eat potato chips late at night.
Updated June 21st, 2009 at 05:12 PM by The Fortress
First workout since Tuesday. I was traveling on business, so work got in the way. I had contacted Scott in Jacksonville to get a workout in on Thursday evening, but my meeting ran late, and could not make it. I was disappointed I could not work out with Scott. He's been swimming great, and wanted to try to draft off him ;-) Swam early on my own since I have to travel again this weekend down to Boca Raton to help my daughter move in her new apartment. Mark's most excellent Florida tour this week! Tampa > Fort Lauderdale > Miami > Jacksonville > Tampa > Boca Raton. How did I miss Disney? Swam with George. Water temp was warm again, 84+ Weighed 182 warm up [1000/1000] 2 x 200 swim 2 x 100 kick 2 x 200 pull w/ snorkel set 1 [1700/2700] 3 x 150 on 2:15 3 x 150 on 2:05 3 x 150 on 1:55 5 x 50 on :45, tight desc 1 > 4, hold 5 50 easy set 2 6 x { [450/3150] 50 kick on 1:05 25 kick on :30 FAST } set 3 4 x { choice [850/4000] 100 on 1:45 2 x 50 on 1:00 FAST } 50 easy set 4 [300/4300] 6 x 25 on :30 6 x 25 on :25 w/ snorkel warm down [200/4500] 200 easy I felt like I had not swam in 3 days. Every joint hurt -- knees, hips, shoulders, which is typical for me if I take some out of the water, my joints tend to ache. Could not really go after it... just have to slog through a workout or two, then I'll get some feel back.
Not a great meet but I am glad I did it. This reminded me I need to practice racing more often. I split my warmup between the LC and SC pools just to avoid the crowds and fast kids. went: 500 LCM warmup 500 SCY warmup 200 IM 3:15.84 not particularly good 200 SCY warmdown/up 100 Free 1:15.18 about what I figured I would do and I was shocked to win my heat 400 SCY warmdown 200 SCY warmup 200 Back 3:16.97 not good at all but had no energy at all 200 SCY warmdown 1500 Yards and 1000 meters
Squeezed in a 2,000 meter swim up at the club. Mainly kicked so I could avoid running into anybody. My husband joined me halfway through the workout. We did some 25s with fins at the end of the workout. He's a tough finisher. Good chance he will do the Auburn meet in 2010 - at least the 50 free and some relays. I'm really proud of him as he had open shoulder surgery less than 2 years ago. He still gets a little tight in that shoulder, but seems to be doing well. Doc says eventually he will have to get other side done. Just the way he is built. The heat is gotten bad already. Three weeks ago, the outdoor pool temp was probably 74. Today, it had to be 88. It literally felt like a bathtub. I can't figure out how I used to be able to tolerate running and biking in this heat. I don't think I could do it now. Wish I lived on a college campus. I would do what my friend and I used to do on spring nights - grab a buddy and run 5 or 6 miles at 9 o'clock at night. I'd do it now with a friend, but there are too many loose dogs out here in my neck of the woods at night. Will have to think on this one. Still trying to avoid the treadmill!
Swam an easy 900 yards or so to loosen up. Then hot tub and stretch. Felt decent in the water. Had a great morning as my little one did not DQ in her first 25 breast. Makes for a happy kid. My two youngest are out of the house tonight, so I'm hoping to go to an early movie and/or have a relaxing night. I just wish the meet tomorrow started at noon instead of 9:00 am!
Updated June 20th, 2009 at 09:28 PM by The Fortress
I am sitting here reading, drinking coffee, and deciding what to eat before my 1:45 OW 5k race today. I just had a banana. I think mid-afternoon is an awkward time to race. It should be fun however; I am meeting a couple NASTI buddies at 10:30 to drive up together. I'm a bit worried about storms. We had horrible lightning/thunder stuff going on last night. We just finished the movie "Gran Torino" at 10:07 and lost power till 3 AM. It's very warm, sultry and sticky out now....the perfect weather for another storm. I really don't want to be in the middle of a lake when a bad storm breaks out!!! I should be very rested. My shoulders never hurt when I swim but at night they are achy and tight. My neck is tight too. I can normally control this stuff with exercise but I have taken swimming up a notch for 6 weeks or so and I think I am paying the price. I decided rest this week would be smart. I swam 3x (2 hard practices and 1 easy) and took a nice 50:00 run mid-week. I always do warm-up and conditioning with my PE classes but I never count that as exercise. Anyway....I'm either going to feel great today, or tight and labored. I am taking my bs point zero suit and my zoot swim skin. This ow swim is governed by USA swimming. The Age Groupers swim mid-morning, the masters 1 mile is early morning and 5k mid-afternoon. I'm not sure if the bs suit will fly. The meet info spells out exactly what type of suit swimmers under 12 must wear; it doesn't say anything about swimmers over 12. I will take a traditional suit in case I get the boot. I was talking to an ISF friend yesterday. His wife is taking a class next month to qualify her as the swimsuit judge at LC Nats in August. I thought I'd mention that in case anyone thought they might try to stack suits or try to do anything shifty. I need to go pack the bag, eat more, and head up to the pool to meet my team mates. I should probably jump in and swim a warm-up but I doubt the benefits of a warm-up 41/2 hours before the race. tally ho!
Aquasol - Coach Janine Today we were doing the Seniors workout written by Coach Steve Skidmore, he was away at a meet in Folsom and an occasional age-grouper would jump in and do a Meet workout (guess there is a meet tomorrow too.) Anyways halfway through the workout Coach Janine said for me to check out Aron's (spelling?) freestyle form, He said his swims are :21, 1:47 & 1:50. He demo'd a 25 sprint from the blocks and I timed him around :10. His underwater sdk was perfect, he dove deep, started kicking right away came up just past 12-13 yards, great breakout and about as perfect form freestyle as Ive seen underwater, wasn't sloppy or hurried. Coach brought that up because I hold my head too high up in the FR. So today I kept my head looking straight down during the pull, this improved my form and my turns, since I can't see the wall anymore, Im forced to use the marker on the bottom. Before I would stall before hitting the wall, thinking about taking a breath, what to do, etc...So today I learned, keep head down, look straight down and use the marker for the turn. Warm - 400S, 200k 12x75 K/D/S 3ea on 1:30 (did 1:45 IM order) (I have either great fly days or bad fly days, today was bad) 5x200 Pull (paddles & buoy) 3:30 des (avr. 3:10) 40x25 K :30 Choice (Did 10x25 K on :45) 8x50 Swim 4 Free 4 Choice :50 (did 2x50 on :50) 200 Cool down (did 150) 2100 SCY
Updated June 20th, 2009 at 12:50 AM by EricOrca
5 x 100 w/u Snork, snork, paddles, paddles, swim. 5 x 200 build by 50's each 200 3:30 200 EZ 12 x 25 K no fins :45 Mx3, Fx1 4 thru did about :10-15 RI (clocks sucked) 100Pull 75Swim 50Kick fins 25Swim 1 & 2 FR 3&4 FL. Did a very zippy 25 FLY felt like I nailed the stroke. 500 EZ Lifted at about 85% today.
You can set them and you may acheive them or not. The key is deciding you are not a failure if you don't do them perfect and totally give up. The point of goals is to march on and try to do better next week. That said I am proud to say I swam four time this week and my yardage was very close to 3000 except for one day. I think if I have a written out workout plan I will make the distance next week. Today my arms are sore and I did 2500. I also did my speed workout 12 x 25's as fast as I can three time this week. But today I had no one with a stopwatch so I timed my self and will post them in my speed journal/post, anyway. Being off from swimming (sailing) for a week cut into my speed training. But I will keep track anyway. Win or lose I always learn! I can't find where I posted my last times so until i do I will post them here. 6/19 25yds 50yds 16.5 36.5 no stop watch, tank suit, push off wall.
Updated June 19th, 2009 at 06:44 PM by flippergirl
All I can say is that I swam more than yesterday. Warm up: 750 variety swim, kick, drill Other stuff: 8 x 25 shooters 50 EZ 6 x (25 easy speed fly w/fins + 25 EZ) (bad breakouts, seemed to be getting further on the kick portion) 50 EZ 2 x (25 AFAP free w/fins + 50 EZ) 150 C/D Total: 1650 10 minutes hottub ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I am well past eliminating cumulative training fatigue. I think that occurred last week. I believe I am now suffering from cumulative parenting fatigue. I am also convinced, as per usual, that I have lost all strength and conditioning and have gained 10 pounds in 10 days. Where is the beached whale emoticon? I even forgot to bring my B70 to the pool to practice a couple backstroke starts. So I plan on taking 13-14 SDks on the start. If Chris takes 12, this must be about right for me. How's that for attention to detail? ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Updated June 19th, 2009 at 06:00 PM by The Fortress
Now training for the 10 mile Kingdom Swim in Vermont http://www.kingdomswim.org/ Feeling a little flat at the moment but will try a long swim in the lake this Sunday. I believe the water in Vermont will be high 60's-low 70's. This should be a gimme for me after all the cold water training for MIMS, but it sure won't hurt me to keep up the cold stuff. Kingdom swim is in Newport Vermont. Does anyone know a good place to stay? I came out of a 2000 yard workout today feeling lightheaded and arms like lead. Hopefully it's just because I've taken up running again!! Day off tomorrow to recharge the batteries.
Had a follow-up with my GP yesterday and my cardiologist at UAB today. Both agreed that the running was a factor in my HDL readings. In fact, the cardiologist stressed that I will need to do exercise into and beyond my menopause years to keep the total cholesterol/HDL ratio at a good level since my LDLs are in a borderline area. (I hope that menopause is at least 10 years away! Tends to run very late in my family so I am probably looking at 15 years from now.) Both were very pleased with the ratio as it is 3.3 right now. GP indicated as long as my LDL was below 160, with my HDL count as high as it is, he was not worried about the LDL level right now. Cardiologist said that levels were not in area that needed any type of medication. Both docs liked the exercise program I have going. The lab work that came back was ideal. Cardiologist who is also a triathlete obviously liked the fact that I wear an HR monitor when I run. He also is very pleased that I opt to stop and walk when the HR level gets too high (like on my birthday run). Yesterday, got in 3,000 yards of high intensity swimming. Used the fins a good bit. Particularly enjoyed the last set that was without fins: 6 x 50 on 1:20 - odds are free/fly, evens are free/back. These were power swims. Felt good on all. This morning, my appointment at UAB (University of Alabama at Birmingham) with cardiologist was at 8:15. UAB is about 70 miles from where I live, but well worth the trip as it has some of the best medical treatment facilities in the country. Five of its treatment specialties rank in the top twenty nationally. Anyway, Birmingham rush hour is a bear, particularly the route I have to travel, so I left my house at 5 AM and got into Birmingham a little after 6 AM. Even then, there was traffic. I hit the downtown YMCA and ran on the treadmill for 5 miles, doing the following: Warm-up: 2 miles at 9:13 pace 2 miles: alternated 1 minute hard with 2 minutes of easy jog/fast walk. On fast intervals, got faster with each one minute interval. The first was at 7.5 mph. Added .5 mph to each interval until I got up to 9.5 mph on one interval and then went back down .5 mph on each one minute interval until I got to 7.5. 1 mile cool-down at 8:34 pace. Hope to swim easy this afternoon or early tomorrow morning. After having my thoughts on running confirmed, I hope to get a run in this weekend.
Updated June 19th, 2009 at 02:27 PM by elise526
4x100 FR R:30 4x100 FR w/fins 1x100 FL/FR w/fins 1x100 BR/FR w/fins easy 1000 LCM Outside w/Mark Weber Hopefully I will take it a little easier this time starting out and not try to push it so fast like last time.....but then knowing me...probably not!
Fri Jun 19th, 2009 weighed 213 Richard Quick's service is noon today Life Celebration's around 2:00. Many swimmers & coaches are in town to pay their respects. Entered Zones with a different event lineup (below) TODAYS SWIM PRACTICE LCM Dove in FIRST 6:30 - 8:00 Whitney Coached TSC main pool swam with Todd, Chris, Larry, Nate, Kendall, Brandon, Amy, Jamie, & Jon Rich Hughey & 4 female swimmers who swam for Richard at Stanford, one was Sara from Wisconsin, didn't get the names of the others Warm Up LCM 15 minutes choice did fr & bk ave 1:30 / 100 went 11 or 1200 Main SET LCM 50 FR FAST for time in heats went 25.8 20 x 50 fr on 1:15 went 10 apart odds easy evens: FR fast from a dive 6 beat kick held 27's & 28's 26.9 on last one Instructions were to be within 3 seconds of the first fast 50 50 easy 100 FR fast from a dive in heats 6 beat kicked the whole way went 58.1 200 easy 6 x 100 fr fast from a dive on 2:30 went 1:06 & 7's on 1 - 5, 2 beat kicked went 1:00 on #6 Instructions were to be within 5 seconds of the first fast 100 300 easy NEXT MEET USMS South Central Zone Long Course Championship Meet Fri July 18 - 19 2009 Woodlands, TX Meet Entry Form 30 Days away Entered the following events Saturday 1500 fr 50 fl 100 fr 50 bk 200 IM Sunday 400 IM 50 Br 200 FR 100 BK 50 FR Friday July 17th Aerosmith is playing with ZZ Top at the Cynthia Woods Mitchell Pavillion in the Woodlands Tickets
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