Well here it is. I was not too motivated this morning but when I walked in the pool room and the blocks had been set up for long course I just had to get some starts in. 5x100 @ :10 Rest Free pull to kick 5x100 @ 2:00 IM felt really strong here 500 Fly kick w/fins on back last 50 sprint could really feel the abs hurting today on this 5x100 @ 2:00 Free kick w/fins & board 4x50 from the block good breakout sprint 15 meters then back it down. 2 fly and 2 free 500, 400, 300, 200, 100 @ :30 Rest Free w/paddles & bouy not trying to over stress the shoulders today just worked on proper head position 300 Free as 50 swim/50 drill Total 4000 meters
Moved to strength training: Warm-up (Daily) Plank 60 sec. Double leg rotations 2x8 10 Push ups 30 Crunch obliques Upper--------- Assisted Pull-ups/Dips 2x8 ea w/110 assist (Im 200) Inclined Chest press DB 8x30, 6x30, 5x35 One Arm Curls DB 8x30, 6x30, 5x35 ----- Triceps Press (2-arm)8x40, 6x50, 5x50 Narrow Grip Row 8x70, 6x80, 5x90 Hang 45's x2 Cable Cross--- Seated 2arm pull down 8x50, 6x60, 5x70 Fly Sim (per arm) 8x25, 6x27, 5x30 Back Sim (per arm) 8x15, 6x17, 5x20 Lower--------- Leg Curls 8x60, 6x70, 5x90 Leg Extensions 8x60, 6x80, 5x100 Squats 8x90, 6x100,5x120 Calfs 8x240,5x260,5x280 Hip Adduction 8x60, 6x70, 5x80 Hip Abduction 8x60, 6x70, 5x80 Med Ball Throw downs front, side & back Stability Ball Crunches 3x20 Stability Ball Back Ext.3x20 Daily At Home:------------------------ Plank 60 sec. Double leg rotations 2x8 10 Push ups 30 Crunch obliques Various Pilate exercises (mostly the stretching) Stability Ball Crunches 3x20 Stability Ball Back Ext.3x20 Bands - swim sim's I do weights Tuesdays, Thursdays and Saturday mornings after swim practice. I didn't mention some of the other exercises I do like my shoulder warm ups, and small weight routines. I'm listing these to track weight and related strength conditioning.
Monday I ran for 52:00 minutes, no swimming. Tuesday was a NASTI practice at forest Park. Here is the workout: 1-500 free warmup swim 2---200 back warmup kick (1/2 dilfin, 1/2 flutter) 3---4 X (200 free on 4:00, 100 stroke on 2:00, 50 otter kick. 4----6 X 50 free Hard on 1:15 5-----200 Free broken into sets of 50's. 1st one rest 5 seconds, second one rest 10 seconds, 3rd one rest 15 seconds, 4th rest 15 sec. 6-----500 swim cooldown 3,100 LCM I alway get so sleepy during summmer school. I stay up too late to blog!
Sometimes I'm so envious of my slow-twitch friends and their ability to quickly recover from a hard workout or competition. I've been at sprint triathlons, and after the race is over, these friends will go out and bike 40 miles even though they have done a grueling race earlier that day. Usually after any race, I'm doing well just to be able to drive myself home (No, I don't drink alcohol right after a race.). Here it is 72 hours after my swim meet and I am still looking for ways to get extra sleep or sneak in a nap during the day. Meanwhile, my slow twitch friends that did the meet have probably done two swim workouts of 4,000+ yards, run a few miles, and are feeling absolutely rejuvenated. Yes, I truly feel whimpy having only maganged weights and a 2 mile run today. Here is what I did in the weight room: bench press: 2 sets of 85 x 10 lat hi row: 2 sets of 130 x 10 military press: 2 sets of 50 x 10 triceps press: 2 sets of 40 x 10 alternating hammer curls: 2 sets of 15 x 10 hip adduction machine: 2 sets of 130 x 10 hip abduction machine: 2 sets of 130 x 10 5 push-ups 50 bicycle crunches 10 push-ups 50 good morning darlings 15 push-ups 50 crunches with Swiss ball 10 push-ups 50 bicycle crunches 5 push-ups 50 good morning darlings
Updated June 9th, 2009 at 09:50 PM by elise526
Not the world's greatest morning ... Verizon Man was visiting the house for the second time in the last week to attempt to regain phone service. (I've barely had any service -- a problem with a 1921 house with an arcane wiring system.) Why do service providers only give you 4 hour windows? Once that was done, I headed out to bring Mini Fort the lunch she forgot. (Probably should have let her starve, but I was a softy as she had swim practice right after school.) As I was headed out from her middle school, I was rear ended by Crazy Lady. Crazy Lady didn't seem to understand the need to hand over her insurance information. Seriously, almost had to call the cops. Then I spent a large portion of the day getting repair estimates, fielding calls from Crazy Lady who suggested she "assist" me by taking my car to be fixed herself, and talking to the insurance company. What a hassle, but such is life sometimes. The afternoon was much better: SCY/Solo/SCY: Warm up: 700 variety warm up 10 x 25 back shooters, no fins Main sets: 4 x 200 back @ 3:30 Didn't kill them, just trying to keep an even pace. If anyone has any suggestions for swimming a 200 back LC, happy to hear them. (Unfortunately, I'm in a heat with 2 of Mini-Fort's friends. Her team is not swimming this meet, and in any event, she absolutely cannot swim backstroke so little chance of her being in this event with me.) 50 EZ 8 x 50 flutter kick w/board @ 1:00 50 EZ 16 x 25 odds fast, 2 of each stroke evens EZ 100 C/D Total: 2750 Wanted to swim about 500 more than that, but had to rush off to a post workout massage. It had been awhile! Had tight glutes, hammies and IT band. I'm using this as an excuse not to stretch this evening ... ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Replacement monofin purchased. I ordered this monofin from swimoutlet: http://www.swimoutlet.com/product_p/2183.htm. Thought I'd try this one, as I've been using the Finis Shooter for so long. Food: Breakfast: Oatmeal w/medium apple, blueberries Lunch: Salad w/romaine, pomegranate seeds, crunchy sprouts, avocado, tomato, green onion, currants, chicken; peach Snack: balance bar, banana, nectarine Snack: yogurt Dinner: shrimp, green beans, salad, small scoop of Ben & Jerrys. Snack: crackers
Updated June 10th, 2009 at 10:30 AM by The Fortress
Tue Jun 9th, 2009 SR Cir is in 3 days, Swimming FRI 04 400 Freestyle 10 050 Freestyle SAT 14 200 Freestyle 18 200 Backstroke 20 100 Butterfly SUN 28 200 Individual Medley 38 050 Butterfly trained every day for the last 15 days TODAYS SWIM PRACTICE LCM 6:30 - 8:00 Whitney Coached TSC main pool swam with tyler, todd, desiree, amy, brandon, jon, larry, & chris Warm Up LCM 400 300 200 100 Main Set LCM 5 x 200 on 4:00 80% cruised all under 2:29 right into 10 x 100 on 2:00 85% lead held 1:12 - 13, chris went ahead on last 4 dropped down to 8's & 9's right into assigned: 20 x 50 on 1:00 90% did: 5 rounds of skip 2, swim 1 easy, swim 1 strong on #20 went 50 fl in 29 low from a push 100 easy NEXT MEETS Senior Circuit #3 Fri June 12 - 14, 2009 3 Days away Austin, TX Events Entered: FRI 04 400 Freestyle 10 050 Freestyle SAT 14 200 Freestyle 18 200 Backstroke 20 100 Butterfly SUN 28 200 Individual Medley 38 050 Butterfly USMS South Central Zone Long Course Championship Meet Fri July 18 - 19 2009 Woodlands, TX Meet Entry Form Friday July 17th Aerosmith is playing with ZZ Top at the Cynthia Woods Mitchell Pavillion in the Woodlands Tickets
Started out 15 minutes late because the guards that did show up had to break in since the person who was supposed to open didn't show. With the delay in the start I was not sure if I would get the yardage I wanted so I did the fly early to have atleast 1 quality set. 5x200 @ 3:45 Free 500 Fly kick w/fins on back last 100 sprint kick OUCH! 500 Back kick w/fins broken by 100 as #1&4 good rotation, 2&5 partial recovery, 3 arms perpendicular 5x100 @ 2:00 Fly w/fins held 1:43's after this one I had no energy left for the rest of my sets 5x100 @ 2:10 Back w/paddles held 2:03's thought this was somewhat slow for me but needed to recover 8x100 @ 1:45 Free w/paddles & bouy no energy here either held about 1:37's not good for me 200 free EZ Total 4000 meters
Aquasol Masters - 5:30-6:45pm Coach Janine Warm 400 (300Fr+50DK+50BR) Kick 16x25 K :45 (8 FR, 4 BF, 2BR, 2BK) Main 3x300 IM (25 BF, 50 BK, 75 BR, 100 FR) :30 RI 10x50 FR :50 4x25 BR Hands (Sit on kickboard and do breaststroke pull) ------------------------------------ 5x50 FR :50 (Everyone left, coach said I could stay) 200 w/d 2750 After 3 days off, I was hoping for some more spark, but today was more like getting the joints re-oiled and the engine warmed up.
Athens meet results have been posted and are at http://www.dixiezone.org/Results/0906athens.pdf . I understand there were three age group records set at this meet. Not surprised as the pool is top of the line. The records were set by Sabir Muhammad in the 30-34 men's 50 free (22.53) and Robert Poiletman in the 65-69 100 fly (1:09.60) and 200 fly (2:50.18). Wish I had gotten to personally congratulate them. Took yesterday off and enjoyed the outdoors. Got to take a boat ride on a river up in the mountains which was very relaxing. Today, still tired, but hit the Y pool for a recovery swim. Main purpose was to just feel the water. Took lots of rest between each 400 and chatted with friends. 300 warm-up - easy free 5 x 400 #1 - pull free with buoy and paddles #2 - one arm fly #3 - back #4 - I.M. (did one arm on fly) #5 - kick with fins - alt. 100 free kick with 100 back kick 200 easy - alt. 50 dolphin fly, 50 free 2500 yards
Updated June 9th, 2009 at 12:59 AM by elise526
Did a bit of a recovery swim today. I realized I did virtually no kicking at my LC practice yesterday, so did mostly kicking today. Just worked on streamlining and efficient kicking on the shooters. Swim/SCY/Solo: Warm up: 750 variety swim, kick, drill Main sets: 3 x 200 backstroke kick @ 3:30 10 x 25 UW shooters odds on back, evens on belly 3 x 100 backstroke @ 200 pace @ 2:00 10 x 25 UW shooters odds on back, evens on belly 3 x (50 fast backstroke kick + 50 EZ) (went 25s) 10 x 25 UW shooter odds on back, evens on belly 10 x 25 odds evil @ 100 pace evens EZ 100 C/D Total: 3050 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Running: I've decided to shut down my running for the next 2 months until after LC Nats for the reasons listed in Aquageek's blog and in one of Ande's latest SFF tips 261, [ame="http://www.usms.org/forums/showpost.php?p=182382&postcount=1220"]U.S. Masters Swimming Discussion Forums - View Single Post - Ande's Swimming Tips: Swimming Faster Faster[/ame]. The pollen and heat mean my runs would not be very productive or contribute much to training. If I want to cross train, I'll likely spin. I've also concluded that I get more "bang for the buck" putting in time at the gym than going on shortish slow runs. If Jazz weren't taking a break from blogging, I'm sure he'd smile. I'll re-start after LC Nats. Chiro Visit: Got a tune up today. Diagnosis: tight and fatigued lats and teres muscles. Not surprising, as I've been training quite a bit. I realized this am that I did 4 gym sessions last week, which is more than my usual 2-3. FINA vs USMS: I fear that FINA is going to refuse to recognize USMS times swum between the period of the announcement of its initial approval list (need to check date) and the announcement of USMS's official compliance with the list that is due June 19. If USMS doesn't act before June 21, the date of my meet, the times swum there (and elsewhere around the country) could be useless for FINA TT purposes. Clearly, whatever I swim in the 200 back on Sunday won't count, but will for USMS purposes, I guess. Not a huge deal, as I expect to go faster in Indy. But I have a bad track record with ragweed in August, so you never know ... If there is no official announcement before June 21, it probably makes little difference what anyone wears at meets that weekend, as Gail Roper noted on the DF. I hope the whole mess is cleaned up soon. Food: Breakfast: omelet w/cheese, papaya Snack: balance bar Post swim lunch: turkey & cheese sandwich w/sprouted wheat bread, strawberries Snack: blackberries Dinner: grilled pork chops, beans, tomato & avocado salad I foresee many lunches in the car in the upcoming hectic two weeks. This will make my salad routine more difficult.
Updated June 8th, 2009 at 09:30 PM by The Fortress
Out of ideas and inspiration for writing a good workout today. So I went for my standby workout, where I don't need to think too hard. 100-500-100 pyramid by 100 steps on 1:40 pace intervals. Held good 1:30 pace throughout. 500 Kick with fins and board. 2 x 100P Snorkel focus EVF 2 x 100P Paddles focus EVF 2 x 50 focus DPS got down to 11 on one, others 12-14.
SCM with Carrie 300 swim free 300 IM drill 300 pull (w/buoy only) alt. 100 free/50 back swim 8 x 25 free on 40: 2x around: 4/3/2/1 breaths per 25; keep the stroke as long/smooth as possible 100 easy 3x around: { 1 x 150 on 3:00 Round 1: 25 fly/25 free; (went 2:30) Round 2 all back; (went 2:30) Round 3 all free (went 2:15) 2 x 50 kick with 10 sec, #2 faster Round 1 #1 free, #2 fly; Round 2 all back; Round 3 all free 3 x 25 descend 1-3 on :40 Round 1 all fly, Round 2 all back, Round 3 all free (not real sure of the times here, but under :20 on the fly & back, around 16-17 on the free) } 75 easy choice pull 4 x 100 free on 1:45 w/paddles & buoy: descend 1-4 (went 1:30->1:22) 100 swim down Total: 2750 meters
Mon Jun 8th, 2009 SR Cir is in 4 days plan to rest till the meet gets here I've trained every day for the last 14 days weighed 216 TODAYS SWIM PRACTICE LCM & scy 6:30 - 8:00 Whitney Coached TSC main pool & diving well swam with chris, larry, brad, nate, ned, tyler todd, & a UT swimmer who has early class Warm Up LCM 4 rounds of 200 fr 100 k went 1:31 on 4th round 50 drill 50 swim Main Set LCM 4 x 100 on 1:20 3 x 100 on 1:15 missed & switched lanes 1 x 100 on 1:25 2 x 100 on 1:20 1 x 100 on 1:15 assigned 400 IM dr sw did: missed most LCM next round was pull 4 x 100 on 1:25 3 x 100 on 1:20 moved from main pool to diving well SCY 3 x 100 on 1:15 2 x 100 on 1:10 1 x 100 on 1:05 assigned 400 im drill swim did skipped it SCY flutter kicking with a board NO FINS 4 x 100 on 1:35 3 x 100 on 1:30 2 x 100 on 1:25 1 x 100 on 1:20 50 easy and out ~ ~ ~ ~ today Todd Bartee made this LCM pull set 4 x 100 on 1:20 3 x 100 on 1:15 2 x 100 on 1:10 1 x 100 on 1:05 Impressive NEXT MEETS Senior Circuit #3 Fri June 12 - 14, 2009 4 Days away Austin, TX Events Entered: FRI 04 400 Freestyle (2) 5:07.03 scy 500 fr 10 050 Freestyle 24.50 LCM SAT 14 200 Freestyle 1:50.70 scy 18 200 Backstroke 2:21.04 LCM 20 100 Butterfly 51.80 scy SUN 28 200 Individual Medley 2:24.08 LCM 38 050 Butterfly (3) 51.80 scy USMS South Central Zone Long Course Championship Meet Fri July 18 - 19 2009 Woodlands, TX Meet Entry Form Friday July 17th Aerosmith is playing with ZZ Top at the Cynthia Woods Mitchell Pavillion in the Woodlands Tickets
Todays workout was a mish mash of sets but all had a purpose. 10x100 @ 1:40 Free just barely made them for a warmup this was alittle agressive for me 500 Fly kick w/fins on back holding good pace then all out sprint kick on last 50. I have been gaining alittle around the middle so this set will be in my workouts for a while to help tighten up the abs. 10x50 @ 1:30 Free kick w/fins & snorkle every 3rd Sprint on 1:00 was holding 1:15 on the easy ones and :52's on the sprints 15x100 @ 1:40 Free w/paddles & bouy held 1:34's which were a nice easy pace 12x25 @ :45 Free every 3rd SPRINT went :18 when pushing off wall :20's from the middle of the pool. Of course it is hard to gage exactly where the middle of the pool is some times. It was also hard changing from distance stroke to sprint stroke. 200 Free EZ Total 4000 meters
Sun June 7th 2009 TODAYS SWIM PRACTICE scy noon to 1:15 Bridgette Coached TSC scy diving well swam with larry and trent Warm Up 500 easy Main Set 3 x ( 4 x 25, 4 x 50) 2 x (3 x 200, 3 x 100, 3 x 50)
The state girl's track meet was awesome! Lots of great performances'; one of my NASTI team mates coaches the Lawrence North Girl's team and they won the state title! Cudo's to Hillary! The Carmel girls's ended up 4th. I'd say their taper didn't work for them, they ran the same times they ran the 2nd half of the season. Yesterday we did 100's to failure. I swam with a lane full of people with fins (I don't wear them to swim). I felt like a loser, although I made it further than the last time we did this workout. I ended up swimming 3,300 meters. I did some distance work on my own. Today I went to practice early to make sure I was REALLY warmed-up before the main sets started. I felt good; this was "my kind of practice!". Here's how it went: 1) 1,000 meter swim (pre-warm-up swim) 2) 200 swim with paddles concentrated catch 3) 200 kick flutter on front 4) 3 X 100 (Fly, Breast, back) 10 sec rest 5) FACTORIAL: 8 laps, 7 laps (, 6, 5, 4, 3, 2, 1 (evens hard, odds smooth) 20 sec rest per swim 6) 5 X 100 (1st one plain, 2nd one paddles, 3rd one fins, 4th easy/plain, long rest then 5th afap!) no cool-down. I got a cup of coffee and some "Dan Cakes" I was afraid they'd all be gone if I took the time to cool-down. 4,000 LCM Saturday/Sunday at Forest Park LCM pool is sweet. There is always a coffee pot going, a team mate cooking some breakfast treats on the griddle, Yoga NASTI'S on deck, and lots of sunshine and social banter. I wish it was like this year 'round. Next Saturday is our Freestyle Clinic. The AM. @ Forest Park features an Olympic silver medalist(I forget her name), video taping analysis, yoga, and lots of other coaches all set up in station rotation format. The afternoon session will focus on OW swimming and be held at Morse Lake. Two English Channel swimmer's will be the featured clinicians. (Marcia Cleveland/Jim Barbour) I am excited about this clinic. I think it will be fun to mix it up with some new people, and I'm sure I will learn alot! Let's hope for great weather!
I had the pleasure of meeting fellow blogger Katie Webb, who joined our LC practice at Mason today. It's always great to meet fellow forumites, bloggers and master swimmers. She fit right in with our team, and has a very nice looking freestyle. Warm up: 50 bicycles 25 side crunches 5 x (150 swim + 50 dolphin kick) (I missed 100 of this) 40 elevated crunches Main sets: 12 x 50 @ 1:00, IM order 8 SDKs on fly (was going 32 w/fins) 8 SDKs on back 8 breaststroke pullouts (NOT)(8?!) 16 flutter kicks on free 8 x 100 pull @ 1:30 (I wore fins, never use pulling gear.) 100 EZ 3 x through: 200 IM #1 25 scull/25 fast #2 25 drill/25 fast #3 swim 2 x 50 stroke @ 1:05 50 EZ Speed work: 3 x (25 AFAP off blocks + 75 EZ) I did 3 x (50 fast UW shooter w/MF + 50 EZ) I pushed off on my back for 2 and went 24s. Did one diving off side on belly and went 23 50 EZ Total: 3750 meters 15 minutes hottub & ice Chatted with a teammate about the B70s issue. He told me he had heard that B70 sued FINA. Cheryl told me that the MAKO and GMU's college team did some 50 meter MF shooters this week. Most of the college kids who tried them went 22s. But Sean Fletcher (bound for Michigan in the fall) went an 18. 18!! Holy crap, that's fast. Not sure if they were using the finis shooter MF or the longer ones. Unfortunately, I got home and saw that my MF had a crack in it. Not sure how it got there. So I will have to order a new one pronto. May go to the gym later today, if I can fit it in. Will update later if I do. Mr. Fort went on his second 60 mile bike ride with some serious cyclists this am to prepare for Savagemen. He came home and asked me when I was going to start training? WTH? Food: Fell off the wagon a tiny bit yesterday as we were having a barbecue and pool party for Lil Fort's soccer team. I ate a whole wheat hamberger bun, hot dog, and a few chips. Doing fine today though. Breakfast: oatmeal, apple Post swim snack: G2, balance bar Lunch: tomatoe & cheese sandwich on sprouted wheat bread, watermelon, raspberries Dinner: flank steak, mahi mahi, asparagus roasted with garlic & olive oil, tomatoes Snack: cheese & sesame crackers ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Weights/Drylands: Snuck off to the gym while 2 kids were at the summer swim league pool and 1 was at a dance recital rehearsal. I just wanted to do a few weights and get in my RC and stretching. My shoulder's been somewhat finicky lately. Other bits and parts are protesting some too. (My thumb and wrist on my right hand were sore, but I stopped doing push ups and chin ups this week, and now it's fine.) I'm really overdue to go the my chiro. I won't such a long time lapse before my next visit. tricep press, 60 x 1 x 5, 70 x 2 x 8 hi lat row, 140 x 1 x 5, 160 x 1 x 5, 190 x 2 x 8 leg press, 330 x 1 x 5, 350 x 3 x 8 wood chop squat on flat part of bosu, 35 x 2 x 15 foward lunges w/15 lb DBs, 1 x 20 incline crunches w/10 lb weight above head, 2 x 25 decline crunches w/10 lb DB at feet, 2 x 15 RC work: arm extensions, 3 x 6 x 15 prone scapular scrunches w/elevated feet and 5 lb hand weights, 2 x 25 seated straight arm dips, 60 x 2 x 25 external rotators, 10 x 2 x 15, each arm cavic fly drill on yoga ball w/3 lb hand weights, 2 x 25 15-20 mintues of stretching I tried one thing mentioned in Dara's Book. Her original resistance trainer Bob Cooley discovered his resistance stretching technique when he was sitting on the floor, legs in a V, touching his chest to the floor. He could do this more easily if he contracted his leg muscles while stretching. I tried this, and the second stretch did seem easier. Unfortunately, it seems like most of the resistance stretching must be done with a trainer. Tech Suit: Very frustrating. Ordered a TYR this week, and just got a call that they're, in fact, out of stock in my size.
Updated June 8th, 2009 at 08:37 AM by The Fortress
Athens, Georgia is simply a wonderful college town. Lots of outdoor cafes and live music. The greats like REM and The B-52s got their start there. Got there at three on Friday afternoon. Got a nap in and early in the evening, my husband I went into town and walked around until we settled on a place to eat. After dinner, walked dinner off and grabbed a cappuccino at Starbucks. Pool at UGA is every bit as nice as Auburn's pool. Actually the pool layout is probably even nicer than Auburn's. Classic City Masters put on a fabulous LC meet. Saw CreamPuff there as well as Sabir Muhammed. I missed Sabir's 50 LC free swim as it was right after mine, but apparently he went a 22. As usual, CreamPuff looked awesome on all of her swims. Decided to be a nut and swim all 5 events so I could get some base times. The first three (50 free, 50 fly, 100 free) were within 45 minutes. By the end I was tired as I got in 5 events right under 2 hours. Was very pleasantly surprised by this meet. I wore the same type of suit as I did at last year's meet, an FS Pro (I think it was a Pro. I ordered a Pro and the box it came in said it was a Pro, but the tag said FSII. It felt like my Pro from last year, so who knows). The seed times I entered in the meet were my goal times. Below, in the order I swam the events, I have put down my goal time, my time from last year at this meet, and my actual times today. 50 LCM Free Goal: 30.91 Time last year: 30.56 Time today: 30.56 (Amazing I did the same time as last year!) 50 LCM Fly Goal: 33.86 Time last year: 33.03 Time today: 32.30 (This shocked me!) Master's Best Time 100 LCM Free Goal: 1:10.01 Time last year: Have not done this event since 1995. Time today: 1:09.00 50 LCM Back Goal: 37.14 Time last year: 37.14 Time today: 37.19 50 LCM Breast Goal: 45.14 Time last year: I think I swam this once a long time ago, but don't remember when. Time today: 44.70 (Yeah, I know. It is not my stroke. I'm at least glad I made the NQT in the event.) Thoughts 1. The only explaination for the time in fly was the heavy weight lifting I have been doing. I think even two months of it can make a difference. It probably also helped that CreamPuff yelled for me! If she reads this -Thanks again, CreamPuff! 2. I think it has been very helpful for all of my strokes to have gotten some workouts from a coach. This could also account for the drop in the 50 fly. 3. I will definitely swim 100 free at Nationals as I will have more rest than 10 minutes after 50 fly! I should hope I could make a good time drop on this one. 4. Not sure about swimming back at Nationals . I felt like I was drowning. My husband thinks I should do it because it won't be my fourth event on one day. I'll have to think about this one. I have an aversion to not being able to see where I am going. 5. The evilstroke is out for Nationals. I've got to have a little bit of pride. 6. I will need to pick up the training a little bit as I will need better conditioning to swim a decent 100 free. 7. I checked my to see what my times would be in SCY by using the Great Bay Masters online conversion factor. Here is what I got: 50 free: 26.69 50 fly: 28.77 100 free: 1:00.68 50 back: 32.21 50 breast: 39.24 8. This meet really helped restore some confidence in my swimming. I was a little discouraged after Auburn, but this has really picked me up. 9. Most important of all - Thanks to all fellow bloggers and forumites for your encouragement! It has really made a difference in my training!
Updated June 6th, 2009 at 11:11 PM by elise526
McKaylin(11), Sandra(10) and I went up to the Aquatic center in Savannah for some long course practice and time trial. We had fun. 1000 as 200 swim/pull/swim/kick/swim Mckaylin rested for this next set 5x100 @ 1:50 Free with paddles & bouy held 1:30's Sandra was holding 1:40's next McKaylin swam an 800 Free for time 12:23.79, 4 seconds faster than her previous swim and only 8 seconds off of the cut off for states. next Sandra swam a 200 Fly for the first time in 3:46.90. back to our workout now 500 Free kick w/fins 1000 as 200 swim/pull/swim/kick/swim Total 3000 meters for me
I've been training twice weekly since February (except during my taper for SCY Nationals). Don't usually post these workouts but will try to start doing so. Here's what I did this past week. --- Wednesday 6/3/09 Warmup – walk run 5 min on treadmill 2 times through Plank on ball 1 min. Bird Dog on BOSU 30 sec each side Step ups 25#, 15 reps each leg Toe taps on bench, 20 reps each leg Squat on BOSU 20 reps Squat jumps 20 reps Knee ins on BOSU 20 reps Lunge on BOSU 25#, 12 reps each leg Plio lunges, 24 reps Lying hamstring 60#, 20 reps Hanging knee ups, 15 reps 5 min. walk on treadmill at 10% incline between rounds 3 times through Leg press 225#, 15 reps Seated hamstring 70#, 15 reps Leg extension 100#, 15 reps Decline crunch, 15 reps --- Friday 6/5/09 Warmup – walk run 5 min on treadmill Warm up shoulders 3 times through Plank on ball, 1 min. Bird dog, 30 sec each side Push up on BOSU, 12 reps Assisted pull ups, 60#, 12 reps Seated row, wide grip, 70#, 15 reps Tricep kickback 15 #, 15 reps Bent over lateral raise, 10#, 15 reps Chest fly, 50#, 15 reps Bicep curl and front raise (standing on BOSU) 12# dumbbell, 10 reps 2 times through Woodchop squats on BOSU, 12# ball, 12 reps Back extensions, 25#, 12 reps
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