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  1. Monday, 3/29/10

    by , March 29th, 2010 at 04:28 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    400 swim free (hold stroke count)
    (swam this real easy holding 15-16 spl)
    300 IM drill as follows:
    fly: 3 right/3 left single arm (keep your feet underwater on the kick)
    back: 2 right/2 left single arm (work on a deep catch and rotation)
    breast: 3 kicks/1 pull (work on gliding as long as possible)
    free: fist drill
    200 kick on side alt. 50 fly/50 free
    100 swim back choice

    swim 8 x 50 on 1:10: odds free, evens back: build each 50 to 80-85%
    (free around 38 and 16 spl, back around 42 and 15-16 spl)
    100 easy choice

    swim 8 x 25 choice on 45: odds first 12.5 fast (work on legs and breakouts), easy to wall; evens easy first 12.5, fast finish into the wall.
    (did 2 ea. free-back-fly-free)
    200 easy choice

    kick 4x75 w/20 sec. rest: descend effort by 25 on each 75; last 25 should be no faster than about 80%
    (2 with board, 2 on back without)

    100 easy free

    Total: 2300 yards
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  2. Mon Mar 29th 2010

    by , March 29th, 2010 at 04:02 PM (Ande's Swimming Blog)
    Mon Mar 29th 2010

    south central zones is right around the bend, time to start resting and getting ready to race.

    How about the Men's NCAAs?
    Way to go Horns!


    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool
    (swim center just hosted the synchronized swimming championships, there's lots of glitter and many bobby pins on the bottom of the pool)
    Whitney coached
    6:30 to 8:00
    swam with Tyler and Brad
    beside Mike, Marcio, Nate, Dede, Amy (who just won Iron Man China) Todd & Paul
    dove in around 6:40
    wore brief

    warm up:
    assigned 300 300 300 100
    did 3 (3 x 50) & a 100 K

    assigned 3 x 300 desc
    did 3 x (100, 50 skip, 100, 50 skip)

    4 x 25 fl 4th fast

    assigned 3 x 200 desc
    did 3 x (100, 50 skip, 100)

    4 x 25 bk 4th fast

    assigned 3 x 100 desc
    did 50, 50, 100 strong went 56

    4 x 25 br

    3 x 50

    4 x 25 fr

    assigned 8 x 50 with fins done 25 k 25 sw
    did 8 x 25 SDK on 1:00

    50 easy


    2010 MEETS:


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Categories
    Swim Workouts
  3. 3/29: Team Practice

    Warm Up
    - 300 free
    - 50 dolphin kick with board no fins

    - 300 back
    - 2x100 back/free kick with fins
    - 100 drill
    - 50 breast kick with board
    Transition
    - 10x25 work streamline and first six strokes
    - 2x50 ez

    Main Set
    - 2x50 on :40
    - 4x100 on 1:15 (held <1:10)
    Main Set 2 on 1:40 base
    - 50 back
    - 100 IM
    - 150 back
    - 200 IM
    - 200 IM
    - 150 back
    - 100 IM
    - 50 back
    Warm down
    - 200 ez

    Mostly a aerobic workout. The 2x50+4x100 was supposed to be 10x50, and I decided that was a waste of time. I was pretty happy holding 1:15s and need to push myself more to do 1:15 and 1:10 sets.

    Asia: If Asia is interesting to some of you I will post about it more, otherwise I will probably post about the trip once after it is over. I will post about anything swimming I manage to do while in Asia.
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  4. Gentle workout on a rainy Monday morning

    Today I swam morning workout with the AG masters. I started the workout feeling a little sad because I left one of my favorite umbrellas in the taxi I took to practice. I realized it about 15 seconds after I got out, but the taxi was already gone. Oh well—I am sure someone will appreciate finding a bonus umbrella today, so maybe it will find a good home.

    Here’s the workout I did:

    750 scy warmup (400 FR, 300 IM, 50 kick)

    10 x 50, odds 25 K on side/ 25 thumb-drag drill, evens bilat breathing, @ 1:00

    7 x 200 @ 3:10-3:15 [I did odds FR and evens FR/BK halfsies, and brought them all in around 2:45-2:50. I got to practice some of the FR tips I had gotten on Saturday here.]

    10 x 50 choice stroke, easy between flags, fast anywhere near walls [Bingo! I’d been wanting to practice my back-to-breast transition turns, so I did all of these 25 BK/ 25 BR.]

    300 warmdown

    Thoughts on my back-to-breast transition turns: I do these as open turns, and have had trouble when my strokes work out so that I touch with my left hand. I figured out today that the reason the left hand feels awkward is that I don’t rotate as much to my side when touching with that hand—I’m still largely on my back, and always feel a bit surprised by the wall and not in a good position to turn. I worked on getting more rotation when touching with the left hand, and that felt quicker and more natural.

    BUT: I also discovered that the reason the turn w/ the right hand feels so easy is that I tend to give myself quite a bit of time to fully rotate to my side by gliding into the wall. So I need to think about gliding less, and rotating quicker, on both hands.

    I also experimented during the warmdown with a flippy transition turn [nomedia="http://www.youtube.com/watch?v=6Iqowr4TlYY&feature=PlayList&p=F933C433F83 ED218&index=19"]YouTube- IM - Back-breast-turn2[/nomedia]rather than an open one. (Mine does NOT look like the one in the video yet). I think I need to get a coach to watch all my turn variations and give me some advice. I really should have asked today, but I was feeling shy as I didn’t know the coach well. I’ll have to be braver on Wednesday.

    By the time I left I felt tranquil and ready to face the rain even without my dear departed umbrella. But the rain had mostly stopped, and the commute back across town was easy, with plenty of seats for everyone on the bus. It looks like a good day after all.
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  5. Cranking it up again

    by , March 29th, 2010 at 07:37 AM (Mixing it up this year)
    Got to get my head back in the game so today was a distance day. I still need to be able to swim the 1650 at Nat's.

    5x100@1:30 Free a little fast for me for warmup
    5x100@1:30 Free kick w/fins
    15x100 Free w/paddles & bouy as
    5x100@1:35
    4X100@1:30
    3X100@1:25
    2X100@1:20
    1X100@1:15
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:40 Fly kick w/fins as 25 rt side, 25 lt side, 50 on back
    10x50@1:00 Fly w/fins held 42's on the last one cranked out a 34
    300 Free easy w/4 beat kick
    200 Free easy

    Total 4500 yards
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  6. The Backstroke Snorkel

    by , March 29th, 2010 at 01:25 AM (Chicken's Nuggets)
    As part of my training for MIMS, I did a long swim today (10 x 1650's). I did this workout a couple of weeks ago and a few people asked me how I could swim this long, as it would be far too boring for them. I have two answers to this question:

    1. Nothing is too boring for me; and

    2. How could I possibly be bored when my mind is aglow with whirling, transient nodes of thought careening through a cosmic vapour of invention.

    Behold the results of today's labours!! I submitted the following patent application to the Patent and Trademark Office and received the somewhat dubious serial number of 123,456,789. I'm sure this application will get through without any objections and I will receive a letters patent shortly.

    Please private message me with any licensing offers.

    US Patent Application Serial Number 123,456,789

    Title:
    BACKSTROKE SNORKEL

    Background of the Invention

    In recent years, snorkels have become a very popular training apparatus for swimmers. When worn, a snorkel allows the swimmer to concentrate on his or her head position without having to move their head to breathe.

    Traditional snorkels have proven ineffective when worn during backstroke, as the opening of the snorkel is submerged beneath the water, making breathing problematic.

    Description of the Invention:



    A traditional backstroke snorkel is shown in Figure 1. The tube (A) of the snorkel extends from the swimmer's mouth (B), over the swimmer's head (C) and then angles down, with the opening (D) resting underwater when the head is in the correct position for backstroke. This design has proven disastrous for some backstrokers, as it is nearly impossible to inhale anything other than water in this position.



    A first embodiment of the present invention is shown in Figure 2. In this embodiment, the tube (A) of the snorkel extends from the swimmer's mouth (B), around the side and underneath the swimmer's head (C), and up above the surface of the water on the other side of the head (C). This embodiment has the advantage of having the snorkel opening (D) in the air instead of underwater.

    This arrangement is advantageous in that the backstroker can keep their head in the optimal position during practice, while breathing enough air to remain alive.



    A second embodiment of the present invention is shown in Figure 3. In this embodiment, the snorkel further includes a mirror (E). The mirror (E) is attached to the snorkel tube (A) and allows the backstroker to see where they are going.



    A third embodiment of the present invention is shown in Figure 4. In this embodiment, a vase (F) is also attached to the tube (A). The vase (F) can contain a flower (G) or other foliage deemed attractive to the backstroker's coach or spectators. With this embodiment, it is recommended the backstroker perform open-turns rather than flip-turns. Other variations on this third embodiment include but are not limited to fishing tackle, video entertainment equipment, coffee-cup holders and ashtrays.

    Claims:

    What is claimed is:

    1. A backstroke training apparatus comprising an air tube connectable to a swimmer's mouth,
    said air tube comprising an opening which protrudes above the surface of the water in which said swimmer is backstroking.

    2. The backstroke training apparatus of claim 1, further comprising a mirror attached to said air tube

    3. The backstroke training apparatus of claim 2, wherein said mirror is attached to said air tube above the surface of the water while said swimmer is backstroking.

    4. The backstroke training apparatus of claim 1, 2 or 3, further comprising fishing tackle, a vase, video equipment, or an ashtray attached to said air tube.

    5. The backstroke training apparatus of claim 4, where in said vase, fishing tackle, video equipment or ashtray is above the surface of the water when said swimmer is backstroking.

    6. A backstroke training apparatus, substantially as described herein, with reference to the accompanying drawings.

    Updated March 29th, 2010 at 01:49 AM by Chicken of the Sea

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  7. NCAA suit lessons

    by , March 29th, 2010 at 12:30 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Prelimary Note: I have decided to establish the Thornton Cup for accuracy in modeling post-cheating suit time changes. It is open to any and all swimmers or non-swimming math aficionados. For more on this exhilarating new competition, please see the thread: [ame="http://forums.usms.org/showthread.php?t=16432"]http://forums.usms.org/showthread.php?t=16432[/ame]




    I took most of the free style events and compared the top 3 performances in men this year (sans high tech racing suits) with last year (when suits were still legal.)

    I have not started more than a cursory inspection, but what strikes me is that the longer the race, the more the lack of speed suits hurt performance. There was only one case where someone who got a second place this year beat the person who got second place last year. All other top 3 performances were slower this year than last within their matched pairs.


    Here's the data. To make it easier to review, I am using red as a kind of skin tone of the heavily exercised swimmer, and since much of this ruddy skin tone is, indeed, revealed by jammers and skimpier suits, when you see red, think this year.


    Blue is the color of many of the high tech suits, certainly not all, but enough so that for heuristic purposes when you see numbers in blue, it means the race was done last year in a speed suit.


    Think of this as the rough data upon which new formulae can be calculated..


    50 2010/
    50 2009


    1 Schneider, Josh CINC 18.93P
    1 Adrian, Nathan California 18.71


    2 Adrian, Nathan CAL 19.02

    2 Feigen, James Texas 18.84


    3 Brown, Adam AUB 19.03
    3 Targett, Matt Auburn 18.87

    _______________________________________

    100 2010/
    100 2009


    1 Adrian, Nathan CAL 41.50

    1 Adrian, Nathan California 41.08


    2 Feigen, Jimmy TEX 41.91
    2 Feigen, James Texas
    41.3

    3 Louw, Gideon AUB 42.06

    3 Targett, Matt Auburn 41.64
    _______________________________________

    200 2010/
    200 2009

    1 Dwyer, Conor FLOR 1:32.31

    1 Fraser, Shaune Florida 1:31.70


    2 Fraser, Shaune FLOR 1:32.53

    2 Walters, Dave Texas 1:32.59


    3 Walters, Dave TEX 1:33.04
    3 Berens, Ricky Texas 1:32.74

    _______________________________________

    400 relay 2010/
    400 relay 2009

    1 California 'A' 2:48.78

    1 Auburn 2:46.67


    2 Texas 'A' 2:49.90

    2 Texas 2:47.02


    3 Stanford 'A' 2:51.27

    3 California 2:47.61


    _______________________________________


    500 2010/
    500 2009

    1 Dwyer, Conor FLOR 4:13.64P
    1 Basson, Jean Arizona 4:08.92


    2 Basson, Jean ARIZ 4:13.65P

    2 Klueh, Michael Texas 4:09.32


    3 Lefert, Clement USC 4:13.77
    3 McLean, Matt Virginia 4:10.41

    _______________________________________

    800 relay 2010/
    800 relay 2009

    1 TEX 6:12.77

    1 Texas 6:10.16


    2 FLOR 6:14.72

    2 Arizona 6:11.82


    3 ARIZ 6:18.33

    3 Stanford 6:16.71

    _______________________________________
    1650 2010/
    1650 2009

    1 La Tourette, Ch STAN
    14:42.87
    1 Prinsloo, Troy Georgia 14:30.91


    2 Grodzki, Martin UGA
    14:48.15
    2 La Tourette, Chad Stanford 14:33.55

    3 Wilcox, Jackson TEX
    14:49.47
    3 Spansail, Scott Washington 14:34.95

    Updated March 29th, 2010 at 12:11 PM by jim thornton (Adding notice of the Thornton Cup math challenge)

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  8. sun mar 28 2010

    by , March 28th, 2010 at 11:04 PM (Ande's Swimming Blog)
    Sun Mar 28th 2010

    2010 Dixie Zone Championships
    Fri: 1,650
    Sat: 200 IM, 50 bk, 100 IM
    Sun: 400 IM, 100 bk, 200 bk

    TODAYS MEET

    showed up to swim in the meet today
    decided to skip the 400 IM
    the meet director put a 10 min break after the 400 IM & another one after the 200 free so

    I decided to leave without racing and body surf Typhoon Lagoon


    2010 MEETS:


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Categories
    Uncategorized
  9. Sat Mar 27th 2010

    by , March 28th, 2010 at 10:42 PM (Ande's Swimming Blog)
    Sat Mar 27th 2010

    2010 Dixie Zone Championships
    Fri: 1,650
    Sat: 200 IM, 50 bk, 100 IM
    Sun: 400 IM, 100 bk, 200 bk

    TODAYS MEET

    200 IM 2:02.33
    27 31 25 28

    50 bk
    25.09


    2010 MEETS:


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated March 28th, 2010 at 10:54 PM by ande

    Categories
    Masters Swim Meets / Events
  10. Sunday, March 28

    by , March 28th, 2010 at 08:52 PM (The FAF AFAP Digest)
    Drylands:

    Did a quick core workout at the rec cehte before I swam.

    straight leg raises in captains chair, 2 x 20
    good morning darlings balancing on yoga ball, 2 x 25
    power wheel roll outs, 3 x 25
    power wheel pike ups, 1 x 15
    straight arm plank w/legs on yoga ball, 2 x 1:00
    wall squat against yoga ball w/med ball on thighs, 2 x 1:00
    tricep push ups on med ball, 1 x 10
    external and internal rotators, 10 x 2 x 15, each arm

    Swim/SCY/Solo:

    Didnt go to my team practice today because there was a meet and they were swimming in the diving well. Did a drill/recovery workout on my own.

    Warm up;

    700 various

    Main set:

    36 x 50, done as:

    6 x 50 @ 1:00
    breaststroke pull with buoy

    6 x 50 @ 1:15
    25 glide drill, 25 scull

    6 x 50 @ 1:00
    25 easy speed fly, 25 easy

    6 x 50 @ 1:15
    25 fast doggy paddle drill/underwater free recovery drill, 25 easy

    6 x 50 @ 1:00
    Russian breast drill

    6 x 50 @ 1:15
    25 UW shooter, 25 dolphin kick on side with hands at side

    50 EZ

    Vertical kicking:

    3 x 1:00
    alternate 30 second evil and 30 seconds fast eggbeater. The latter felt very hard.

    50 EZ

    Total: 2600

    -----------------------------------------

    Commentary:

    I am heading to Pittsburgh for a few
    days. Jimi informed me that there would be an effulgently brutal workout tomorrow (translation: short rest free), so I decided to take it easy today.

    I did send in my entries for the Sunfish Masters meet on April 10 at the Freedom Center. I entered the 50 fly, 200 breast (for a 100 split), 50 breast and 50 free. The last two events are very close together, so I'll probably only do one of them. I view this meet as start practice. I was bummed I couldn't go to my team practice to do some starts today. Next weekend ... Maybe I can actually go off the blocks at Jimis
    pool.

    Wow, I just realized I swam 6x this week! Plus 3 drylands and 1 yoga. And I didn't skip my rest day!

    Sorry for any typos ... Blogging from iPhone.
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  11. Geting the "creaky" out!

    by , March 28th, 2010 at 07:05 PM (The Labours of SwimStud)
    Well after a long weekend in Boston. I got to the pool today around 2:30 and did a brief workout to loosen off and get ready to get back to training tomorrow.

    Nothing fancy I pulled on a loose drag suit which felt like bliss after tight racing suits. and did a 2000 yard workout of Swim, Kick, Pull in 200 clips.. fairly easy pace..it felt good.

    Nice and relaxed and ready to get back to it tomorrow!
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  12. Friday-Sunday

    by , March 28th, 2010 at 06:29 PM (A comfort swimmer's guide to easy swimming)
    March 26-28, 2010

    Friday:
    It was a bit of a bust for swimming. Had a project at work to finish so went in early since I wanted to be done by noon so I could leave for Boise. Thought I might get a swim in once I got to Boise but that wasn't happening either. Did have a good 1 hour session at the gym with my trainer prior to leaving Elko. So the day wasn't a total loss.

    Saturday:
    Big swimming day. Met with my former coach, Shannon of FlowAquatics, at her swim studio for about 45 minutes of 1 on 1 technique work. This was done in her endless pool and didn't seem too productive at the time but when I went to the pool later and tried the drills I was amazed.

    Saturday afternoon was a small fun meet with the Sawtooth Masters group. I swam the 100 free and 50 free. My times weren't that great but I was focusing on the stroke count and other things I've been working on over the last few weeks and felt pretty satisfied with the swims. During warmup and cool down I also spent some time on the new things I had learned in the morning.

    Total yardage for the day was about 1600 y.

    Sunday:
    Attended a clinic held by Coach Shannon at the YMCA with about 8 other swimmers where we worked on drills using the same things she had worked with me on Saturday. It was awesome and very productive. Now I have some things to focus on in my own workouts which should re-inforce what I've been working on for the last few weeks.
    Total swim yardage about 1500.
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  13. Day two brings a personal best

    by , March 28th, 2010 at 04:17 PM (Mixing it up this year)
    I started out determined to do better today. My 50 Free was not as fast as I wanted but it was about normal for me with a 28.85. The personal best came in the 50 Fly with a 33.12 .8 seconds faster. In both races I was determined to only take 3 breaths. One at the wall (or in the free just before) then 2 on the way back.

    Not a bad showing.

    Total 1500 yards
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  14. If I raced those fast college guys . . .

    Today was just an easy recovery day. I went over to the Y and rowed a little bit with the folks who are pounding meters for the Rowing Challenge, then took my time stretching afterwards. Ahhhh! Then back home to root for my Spartans in the NCAA tournament.

    I’ve been watching the NCAA men’s swimming results. Those times are so fast that they practically make no sense to me. The winning time for the 800 FR relay caught my eye. It was 6:12, which is just a second slower than the 500 yard time I swam in January. So if I were swimming in the same pool as these guys, I could have just held them off . . . from lapping me the sixth time. (The NCAA-record holders from last year would have gotten that sixth pass, with a 6:10).

    Sometimes during lap times other swimmers will ask me whether I swam in the Olympics, or whether I’m a “professional swimmer” (LOL—this does really happen!) Regular people have no idea how fast real swimmers actually are. For the record, I would enjoy watching NCAAs more if they swam LC—swimmers this fast practically make a SCY tank look like a bathtub.

    My swimming goal this week: Improving my back-to-breast turn on my off arm. Any ideas how to practice this?
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  15. 3/28: I fought the Geek

    and the Geek won.

    On Sunday's I try to get a 5km over distance workout in at Lifetime. Geek did a effulgent workout yesterday of descending sets of descending 500s.

    Here was my planned orotund workout of 400s, each 400 set faster than the previous.

    - 200 ez
    - 4x400 on 6:20 descend 1-4
    - 200 ez
    - 3x400 on 6:20 descend 1-3
    - 200 ez
    - 2x400 on 6:00 descend 1-2
    - 200 ez
    - 1x400 FAST (go faster than Geek's 5:41)
    - 200 ez

    Swimsuitaddict will describe my actual workout as putrid or repugnant or maybe a perturbing acerbation.

    I got out after the second 200. The chemicals were messed up in such a way that my lips and tongue were swollen from loss of moisture during the 400s. By the end of the 400s my throat had started to dry out. Of course, my water bottle was on the counter at home. Considering that my thoat is still bothering me an hour later, having my water bottle with me would have just exacerbated the predicament.

    * You may have noticed a high concentration of "SAT words" in my latest rave. I made the mistake of using Swimsuitaddicts comment to Aquageek to make fun of the esteemed Aquageek. After referencing a dictionary, a thesaurus and an encyclopedia, verifying she was indeed making of me, I was struck with such angst that I will refrain from such obiter dictums in the future.

    ** My preference for 4 letter words over 4 syllable words will return in my next installment of nonsense.
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  16. NEM SCY 3/27/10

    by , March 27th, 2010 at 11:08 PM (The Labours of SwimStud)
    So I drove up Friday morning for the meet. I didn't taper, clip or shave for this meet. I backed off he yardage a bit and cut out weights and running from Wed on.

    50 FR in a jammer. I went 27.87 which is a drop for PB of .11. I am hopeful of better going better again on taper.

    50 BR 34.26 a little of my PB of 33.93 but still in the region and I should do better tapered.

    100 FR in relay with reaction was 1:04.07 but we were beat and none of our relay warmed up after a few hours of sitting...

    Day 2
    200 FR I swam this BR & prob took it out a bit hard...but the FS1 floated me up and caused bad pullouts at least 3 times...still untapered...not bad.
    30 Bell, Richard 40 Maine Masters-NE 2:45.00 2:50.07
    36.86 1:19.91 (43.05)
    2:04.92 (45.01) 2:50.07 (45.15)

    100 BR in medley relay:
    (35.65) 2:30.44 (1:17.40) plus .47 reaction time.
    Not far off my best at 1:17.71.

    100 BR outright
    15 Bell, Richard 40 Maine Masters-NE 1:17.71 1:15.36
    34.82 1:15.36 (40.54)
    Looks like I took this out too hard but I held on for a new PB by OVER 2 seconds...maybe I was spinning my wheels a bit on the faster turnover on the 2nd 50..hard to say without video.
    All in all a good meet. I'm on track and hopefully I'll get some improvements.

    Updated March 28th, 2010 at 10:36 AM by SwimStud

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  17. First day was so so

    by , March 27th, 2010 at 07:35 PM (Mixing it up this year)
    Not a good day today. I felt good but just couldn't put it together.

    The first was the 50 back which was a second off. Next was the 100 Fly and I just wanted to finish, it was not particularly fast but about what I guessed I would do. The 100 IM was and I SKREWED UP but learned from it. The fly was probably the fastest I have ever done, I did not breath until the turn but my turn from back to breast I glided in for toooooo long. I finally decided it was not going to be a good time so just finish and not worry about the time.

    There is always tomorrow. 50 Free and 50 Fly. I am planning to take the 50 fly out just like I did in the IM. So I can say I learned something from a bad swim today.

    As always I find I get tired when I have to coach so tomorrow everyone is on their own I will watch from the stands and focus on my races. The kids all know and support what I am trying to do.

    Total 1350 yards
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  18. Sat., March 27

    by , March 27th, 2010 at 07:14 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    10 x 25 UW shooters w/MF
    last 2 fast

    50 EZ

    Speed Work:

    8 x (25 AFAP + 50 EZ) @ 2:30 (or so, didn't keep track)
    2 of each stroke

    50 EZ

    1 x 50 AFAP w/MF, went :20
    had a leaky goggle and went crooked a bit

    100 EZ

    1 x 50 AFAP evil w/MF, went 27.5 ish

    100 EZ

    Total: 1850

    Hot Yoga, 90 minutes:

    I decided to go to yoga right after swimming to stretch out some of my muscle soreness. And I feel great now. However, I apparently have to find a time besides Sat. at 4:00 pm to go b/c the same jerk was teaching the class today. I find him, and his voice, incredibly annoying. He just raked a newcomer over the coals.

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

    Commentary:

    The speed work felt a little better today. I kept the yardage down and just sprinted b/c I was due for such a workout and I am hoping to go to my team practice tomorrow. Edit: Crap!!! My team practice is in the diving well b/c there's a meet tomorrow. Doesn't do me a damn bit of good in terms of working on starts. I will probably sleep in and do my own workout to avoid the hassle of swimming amidst noise and a swim meet.

    Goggle question: Do people like dark or clear goggles best? I have trouble seeing with some of my dark speedo goggles in poorly lit pools.

    I spent the late morning/early afternoon at the Polar Bear Regatta. The weather was actually fairly ideal -- sunny and about 50. FortSon's lightweight 8 hadn't been having a good week of practice. But they did well today, winning the lightweight race, beating last year's state champs and were only beaten by 1 heavy weight boat. Happiness!

    Mr. Fort went on a pretty fast 18 mile run today and is probably on the couch for the night. He seems to have succeeded -- finally -- in rehabbing his hammie and hip substantially. He is planning a marathon in May. He's in pretty amazing shape from all his running, cycling, lifting and core work at the moment.

    Recap of day 1 of NCAAs:

    http://www.swimnetwork.com/News/Swim...y-1-Recap.aspx

    Kettleball Training:

    http://www.star-telegram.com/2010/03...round.html#tvg

    Suspension Push Up Variations:

    [ame="http://www.youtube.com/watch?v=TcAhcNK7o-Q"]YouTube- Suspension Push Ups Variations Push and Curl[/ame]

    Updated March 27th, 2010 at 10:26 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  19. Playing it safe

    by , March 27th, 2010 at 04:28 PM (Elise's Fitness Fun)
    I thought about running, cross-training, and swimming after reading the thread on the forum. Also thought about Fort's wise words in a comment on her blog that going all out on run sprints could result in a season-ending knee injury or hamstring pull. Between now and Nationals, I think I'll be very careful with my running.

    All-out running sprints or sets like 8 x 200 or 6 x 400 are out until Nationals. I only have 8 weeks and six of those will need to be hard swim training. Two will need to be taper weeks. Still, I would like to do a little bit of running for body comp purposes only. As the studies have shown, the lower the body fat, the better it is for sprinting. I'm not looking to ultra-thin. Just want to be 3 pounds lighter and more lean on race day. I think I'll stick with what I have been doing except make my sprints on the field simply strides. I guess my HITT workouts are probably more like fartlek workouts and I'll probably do those here and there. I'm not truly sprinting all out to make it "high intensity." I think sprinting all-out on the treadmill is dangerous as a wipeout a few years ago proved.

    Did get a quick swim in today. Took it pretty easy as tomorrow, I'll be doing a 5800+ yard swim to celebrate a team member's 58th birthday. Today was short one - just 2,000 yards.

    Here is the workout:

    400 easy to warm-up

    4 x 50 back drill - 25 rt/25 lt on 1:15

    4 x 50 fly drill - First two 50s are underwater fly pull (no over-the-water recovery) with pull buoy on, second two 50s were full-stroke fly with pull-buoy

    4 x 75 - all free, 50 free/25 fly, 25 free/50 fly, 75 fly on 1:30

    4 x 75 - all free, 50 free/25 back, 25 free/50 back, 75 back

    4 x 100 flutter kick with fins on 1:30

    4 x 25 back kick with fins on :20

    100 easy

    2000 SCY
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  20. If the daffodils are not complaining about this cold weather

    then I guess I shouldn't either.

    I swam the morning workout with AG masters. It was a fun and calm workout, with cheerful lanemates. We were only 5 in a LC lane, which felt luxuriously spacious to me. (Funny how that would have seemed horribly crowded when I was down in Florida, where everyone routinely had their own lane.) Here’s what we did:

    1000 LCM warmup

    4 x 50 FR desc. @ 1:00

    3 x thru (ST = FL on round 1, BK on 2nd round, BR on 3rd round)
    250 FR
    50 ST
    2 x 100 IM
    2 x 100 ST

    10 x 80m @ 2:00 (start at flags, swim to flags at far end and flip turn w/o wall, sprint back to flags, then vertical kick w/ arms out of water until start of next 80) [this was fun but hard, especially with tired legs from the previous stroke set]

    4 x 100 kick alt. 25 easy/25 fast @ 3:00

    200 warmdown

    I got some good FR stroke tips from Coach Marco. I worked on relaxing my hands and wrists more on my FR recovery. I also experimented with ending my pull a bit earlier—this seemed to not only make the recovery easier, but also make doing a 6-beat kick feel more natural.

    In the late morning I did a rowing workout with my husband. He wanted me to look at his form and give him some pointers before the next rowing class, so I did. Here’s what we rowed:

    4 minutes rowing drills

    2 min. easy row / recovery

    10 min. warmup row [descended this to about 2:15 pace for last minute]

    2 min. easy row

    5-minute piece [avg. 2:15 pace]

    2 min. easy row

    3 x (2-minute piece, 2-min easy row), desc. [2:12, 2:11, 2:08]

    2 min. easy row

    3 x (1-minute piece, 2-min easy row), desc. [2:04, 2:03, 1:58]

    4 min. warmdown


    I wasn’t sure how I would feel doing the rowing workout so soon after the swimming, but it was ok. My times were not as fast as last week when I went into the workout fresh, but I got in some good work and was pleased.
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