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  1. Sarasota Y Sharks Masters 5:30 AM Workout -12/02/10

    by , December 1st, 2010 at 02:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 250 4:20
    3 X 100 1:30
    1 X 250 3:45
    2 X 100 1:30
    1 X 250 -

    1 X 100 easy 2:00
    1 X 100 fast 2:00
    1 X 100 easy 2:00
    2 X 50 fast 1:15
    1 X 100 easy 2:00
    4 X 25 sprint :45
    Twice through, all choice.

    1 X 200 kick 4:30
    8 x 50 kick 4 on 1:15 4 on 1:00
    1 X 50 easy swim

    1 X 300 free 4:30
    3 X 100 IM 1:45
    1 X 200 free 3:00
    4 X 100 IM 1:45

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  2. December 1st--Merry Christmas!

    by , December 1st, 2010 at 11:09 AM (The Labours of SwimStud)
    600 FR
    4 x 100 BR kick no boards 2:15
    4 x 100 BR pull 2:15
    4 x 100 BR 2 Kick-1 pull 2:15
    4 x 200 BR 4:30 work the walls and go ez between them
    200 EZ FR
    8 x 50 1:00 Odds BR evens EZ FR
    500 Fin Kick
    300 EZ
    Categories
    Uncategorized
  3. Gentle LCM morning swim

    This morning I swam solo at Riverbank. I’ve gotten accustomed to having regular workout partners up there, so I felt a little lonely without them today, and ended up swimming with a little less intensity than usual, although I got in some good work on the 200s set. I did have my own lcm lane for the first hour of the workout (it was raining and attendance was on the low side). Here’s what I did:

    1000 lcm warmup

    8 x 150 @ :30 rest, odds K/D/S IM order, evens FR / ST / FR, IM order, working ST
    4 x 200 @ 3:20, pacman FR > IM set

    300 FR pull with drills
    300 FR experimenting with kick cadence
    2 x 100 FR incorporating 6-beat kick and faster arm turnover @ 2:00 [These were both faster and more tiring than I was hoping—I went 1:20 on them both without feeling like I was pushing, but was winded after.]

    200 IM kick
    600 play + warmdown

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  4. Winging it yet again

    by , December 1st, 2010 at 07:32 AM (Mixing it up this year)
    Today I just decided as I went along so this workout is kind of all over the place. I really had no energy and with the rain outside it was hard to get out of bed.

    500 Free every 3rd 25 fly drill each one different
    8x25@:45 Fly w/paddles & bouy
    200 Fly kick w/fins kick on side alternate by 25
    100 Fly w/fins went 1:18 really did not have any energy on this one
    500 Free kick w/fins every 3rd 25 moderate
    3x[4x50 Free w/paddles & bouy
    ....[2x100 Free w/paddles & bouy
    ....[1 minute rest
    Round 1 on :50 and 1:40
    Round 2 on :45 and 1:30
    Round 3 on :40 and 1:20 made them all barely
    300 Free EASY recovery
    100 1 arm Fly drill alternate by 25
    100 Free with over kick easy arms

    Total 3200 yards
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  5. Tuesday, Nov. 30

    by , November 30th, 2010 at 08:59 PM (The FAF AFAP Digest)
    Swim @ Oak Marr:

    Warm up:

    600 various

    Main Sets:

    32 x 50, done as:
    (did them all @ 1:00-1:15, depending on my level of interest and level of chatting with Pete)

    8 x 50
    odds = single arm fly
    evens = breast

    8 x 50
    odds = double shooter
    evens = front scull + burst doggy paddle

    8 x 50
    25 overkick free + 25 EZ

    8 x 50
    odds = russian breast drill
    evens = breast w/thumbs up recovery drill

    (I believe I have the same stroke flaw that Allen Stark mentioned on the Breaststroke Lane thread about going too deep when lunging forward. Hence the KPN thumbs up breast drill. Breaststroke is the most awful confounding stroke ... I'm not sure why I bother without a coach sometimes, except that it seems to agree with my shoulders.)

    100 EZ

    4 x (25 burst/cruise + 25 EZ)

    50 EZ

    Total: 2550

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

    Commentary:

    I was trying to focus on technique today, but I felt adrift. Once the word "taper" enters my brain, I become lazy and don't want to do anything in the water. Even sprints. I guess the benefit of this ennui is that I am truly resting. But I may also fall asleep in the water. And I felt like crap today and was cramping in my left calf and feet like crazy. Because I've been cramping since last week, I went back to my massage therapist this afternoon and had her work on my legs for 30 minutes. This will likely cause more sluggishness in the water tomorrow, but I will ignore it. I don't really care how I feel this week, and will endeavor (possibly unsuccessfully) not to micro-analyze it next week either.

    And I am now shifting into annoyance over my entry for the NE Champs. I haven't received a response to either of my emails. There is no other contact info on the meet forms. I sent an email tonight to the primary contact for Great Bay Masters. Anyone else have any ideas as to how to get my name changed on the athlete/entry list? I don't really want to swim as Leslie Linngston!

    I heard that there were only 519 entries at Long Beach this year after cracking 1000 last year. That's quite a drop for the meet that has been touted as the unofficial national scm champs ...

    My daughter gets her driver's license in 21 days ... However, I have to admit, it may really make my life easier, especially with her doing 2 sports at the moment.

    Updated December 1st, 2010 at 10:38 AM by The Fortress

    Categories
    Swim Workouts
  6. Tuesday, 11/30/10

    by , November 30th, 2010 at 04:32 PM (A comfort swimmer's guide to easy swimming)
    City pool is closed.

    Workout at gym today:
    Did a run on the treadmill consisting of
    Walk 2 min then run 8 min for 40 minutes, followed by a 5 minute cool down walk.
    HR at the end of each 8 min run was around 150, after 2 min walk around 120.
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters 5:30 AM Workout -12/01/10

    by , November 30th, 2010 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    1 X 200 3:20
    3 X 100 1:30
    1 X 300 4:30
    3 X 100 1:30
    1 X 400 neg split

    2 X 50 moderate 1:00
    1 X 100 fast 2:15
    Four times through

    1 X 200 kick 4:20
    4 X 75 kick 1:40
    8 X 25 sprint kick :45

    1 X 200 50 stroke/50 free 3:20
    1 X 100 stroke 2:00
    2 X 50 stroke/faster 1:20
    Four times through

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  8. Tue Nov 30th, 2010

    by , November 30th, 2010 at 11:35 AM (Ande's Swimming Blog)
    Tue Nov 30th, 2010

    Subscribe to Ande's Swimming Blog

    Next meet is 4 days away:
    Masters of South Central Regional SCM Championships
    Sat Dec 4th & Sun 5th
    San Antonio, TX
    ENTERED more events than I plan to swim
    just wanted to give myself some choices:
    SAT:
    02 400 IM
    06 50 bk
    14 50 fr
    16 100 bk
    18 100 IM
    SUN:
    30 400 fr probably going for a split time
    34 50 br
    40 200 IM
    42 50 fl

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    LIFTED WEIGHTS TODAY

    When I walked into practice Longhorn Aquatics Coach, Doug Rusk had the team doing a timed 15 M SDK set, 25 repeats on an easy interval, odds easy evens fast for time
    he asked me what my 15 M SDK times were to bench mark against his kids so I said let me warm up and lets find out. (details below)

    scy
    whitney coached
    UT Swim Center, Diving well, NO BLOCK
    6:30 - 8:30 dove in 6:33ish
    trained with Mike
    beside Todd, Jim, & Bess
    WORE yingfa jammer

    WARM UP
    250 ish

    15 M SDK fast for time
    from a flip turn start
    went 7.4

    200 ish easy

    15 M SDK fast for time
    from a push off start
    went 7.0

    200 ish easy

    25 y SDK fast
    getting 15 M & 25 y times
    from a roll start off blocks
    went 5.1, 10.1

    200 ish easy

    50 SDK fast for time
    getting splits at
    15, 25, 35 & 50
    5.4, 11.4,
    18.9 (7.5), 23.9 (12.5)

    200 ISH EASY

    75 BR FAST
    ROLL start off side
    went 48.4


    200 ish easy

    100 bk fast
    roll start off blocks
    used easy speed
    went 54.0


    100 easy
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  9. More Workout's

    by , November 30th, 2010 at 07:47 AM (Adventures in Swimming)
    Coaching the Sharks

    FRIDAY 11-26-2010

    WARM UP 300 CHOICE 300/300
    (~ :10) Means set a interval that gives you about :10 seconds rest

    SET 1
    3 X 50 DRILL-SWIM (~ :10 )
    3 X 50 KICK-SWIM (~ :10 )
    3 X 50 DESCEND (~ :15 )
    3 X 50 DESCEND (~ :10 ) 600/900

    SET 2
    4 X 100 PULL (~ :15 )
    4 X 100 25 DRILL - 75 HARD (~ :10 )
    4 X 100 DESCEND (~ :15 )
    4 X 100 MAKE IT (~ :5 ) 1700/2600
    100 EZ

    SET 3
    3 X 50 KICK (~ :10)
    3 X 50 DESCEND (~ :10 )
    3 X 50 MAKE IT (~ :5 ) 450/3050

    200 Alternating between Drill/Swim by 25 200/3250

    Monday 11-29-2010
    WARM UP 300 CHOICE 300/300
    Intervals are for LANE 5/6
    LANE 4 ADD :05
    LANE 3 ADD :10
    LANE 2 ADD :20
    LANE 1 ADD :30

    SET 1
    4 X 50 DESCEND @ 0 : 45 (~ 10 sec rest)
    3 X 75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
    2 X 100 MID 50 STROKE @ 1 : 40 (~ 15 sec rest)
    1 X 125 BUILD BY 25 @ 1 : 45 (~ 15 sec rest) 750/1050

    SET 2
    5 X 100 PULL @ 1 : 20 (~ 5 sec rest)
    6 X 75 BUILD @ 1 : 05 (~ 10 sec rest)
    7 X 50 KICK @ 1 : 00 (~ 10 sec rest)
    8 X 25 SPRINT @ 0 : 30 (~ 15 sec rest) 1500/2550

    SET 3
    6 X 50 FREE @ 0 : 45 (~ 10 sec rest) 300/2850
    REST 1 MINUTE
    5 X 50 FREE @ 0 : 40 (~ 5 sec rest) 250/3100
    REST 1 MINUTE
    4 X 50 FREE @ 0 : 35 (~ 2 sec rest) 200/3300

    Warm Down at least 100

    I got to swim 3 days last week.
    I did manage to eat a ton of food in the 3 days spent with the wife's family.
    And I got a dead laptop fixed and converted into a media center PC. Now to buy the Sony
    TV to go with it :-)

    I swam monday's workout before work.
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  10. Very Crowded due to High School teams

    by , November 30th, 2010 at 07:32 AM (Mixing it up this year)
    The pool was packed. I was lucky not to many lap swimmers were there so I still got my own lane but I know others were eyeing it. Some of the regulars I don't mind sharing with but they all know I will pass them down the middle of the lane if we are forced to cirlce.

    500 Free every 3rd lap back drill alt 6kicks then stroke and double arm
    5x100@2:00 Back w/paddles as 25 rt arm/25 lt arm/50 swim
    500 Back kick drills w/fins by 100's streamline/fashion model/partial recovery/arms perpendicular/streamline
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:00 Fly w/fins as 25 skull drill/25 sprint
    50 Easy
    50 Breast in a relay with the masters group (they needed an extra person)
    400 Free Easy

    Total 3000 yards
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  11. Monday, Nov. 29

    by , November 29th, 2010 at 05:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    40 x 25 shooters w/fins @ :40ish

    1-10= back
    11-20 = belly
    21-30 = right side/left side
    31-40 = twirling

    10 x 50 @ 1:05
    odds = free with overkick
    evens = breast

    50 EZ

    Total: 2250

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

    Commentary:

    Just hopped in for some aerobic/hypoxic work today after a 6+ hour drive home yesterday. I find driving to be extremely tiring. I'm wondering whether I should even have done weights on Saturday ... No more from here on out. Shifting into taper mode.

    I entered the Last Minute meet at almost the last minute. 100 fly (really 50) and 200 free (really 25 w/turn). I'm going to tell the referee in advance that I'm getting out on the 200. Last time I swam an event oddly (50 shooter instead of 100 free), the referee was extremely puzzled. I did succeed in finding my most stretched out suit with a partial hole to wear. I have an old TYR kneeskin that I guess I could use as well.

    I still haven't seen the correction made to my name in the athlete entries for the NE Champs. Sent another email. I hate when they don't even list the meet director in the meet info or give other contact info.

    I still need to dig up my split request forms too. I know I have the link on my blog. I just don't find the blog search function very helpful.

    Apart from those minor details, I'm actually feeling pretty psyched for NE Champs. I don't have any specific goals other than to not do personal worsts and swim faster than I did at the Albatross meet. I would be happy if my 100 back & 100 fly were within 2-3 seconds of my times from last year.


    Other SCM Meets:

    Psych sheet for SPMA: http://www.lbgrunions.org/psychsheets.html

    Results for NY/NJ Duel in the Pool:
    http://aquafitmasters.com/Events/112...uelResults.pdf

    Ron Johnson results:
    Link in Patrick's blog: http://www.usms.org/forums/blog.php?b=12525

    I know there were recent meets in FLA, UCLA and DAM as well.

    This weekend: South Central Regional Champs, Last Minute Meet, and SPMA Meet.

    Don't know about other age groups, but attendance in mine still looks somewhat down with some key players possibly MIA in SCM.

    Updated November 29th, 2010 at 08:47 PM by The Fortress

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -11/30/10

    by , November 29th, 2010 at 04:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    Three times through. Round 1 intervals left, rounds 2&3 right.

    1 X 200 kick 4:20
    3 X 100 kick 2:10
    4 X 50 kick 1:00

    12 X 50 1:00
    odd: moderate
    even: fast
    Choice

    1 X 100 easy 2:00
    1 X 200 fast 4:30
    1 X 50 easy -
    Three rounds. Regroup after each round.

    12 X 100
    Alternate:
    Free 1:30
    IM 1:45
    Stroke(no free) 2:00

    WARM DOWN: 4 X 50 easy 1:00

    5250Y
    Categories
    Swim Workouts
  13. Mon Nov 29th, 2010

    by , November 29th, 2010 at 04:16 PM (Ande's Swimming Blog)
    Mon Nov 29th, 2010

    Subscribe to Ande's Swimming Blog

    Next meet is 5 days away:
    Masters of South Central Regional SCM Championships
    Sat Dec 4th & Sun 5th
    San Antonio, TX
    ENTERED more events than I plan to swim
    just wanted to give myself some choices:
    SAT:
    02 400 IM
    06 50 bk
    14 50 fr
    16 100 bk
    18 100 IM
    SUN:
    30 400 fr probably going for a split time
    34 50 br
    40 200 IM
    42 50 fl

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    whitney coached
    UT Swim Center, Diving well, NO BLOCK
    noon to 1:15, dove in 12:04 ish
    trained with Larry, Jim & Darby
    beside brandon, mike Kelly & James
    WORE yingfa jammer

    WARM UP
    400 warm up

    Main Set

    200 on 2:20 right into went 2:09
    150 on 1:45 right into went 1:37
    100 on 1:10 right into went 1:05
    050 on 0:35 went :32

    100 easy
    rested 5 minutes

    100 k on 1:20 right into
    075 k on 1:00 right into
    050 k on 0:40 right into
    025 k on 0:20

    6 x 50 easy DPS did 7 - 9 strokes per length

    50 bk fast
    roll start
    whitney timed
    went 24.1


    50 easy

    25 fl
    roll start
    whitney timed
    went 10.4


    50 easy

    did 50's & 100's
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  14. 11/29/10

    by , November 29th, 2010 at 03:36 PM (The Labours of SwimStud)
    Warm Up
    600 FR/BK by 100
    4 x 50 Fly 1:30
    10 x 50 K 1:20

    Main 1
    6 x 200 FR 3:25 200 EZ then Build by 50's then end 200 EZ
    Main 2
    10 x 100 1:45 1,3,6,8 1st 25 fast. 2,4,7,9 4th 25 fast, 5 & 10 1st and 4th 25 fast.

    Cool Down
    400 Fin Kick
    200 EZ
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  15. Just call me Goldilocks

    This morning I swam at Riverbank with a couple of friends. The water was very hot—after warmup I switched to a lycra cap, which helped a bit, plus looked oh-so-cool. Here’s what I did:

    1000 lcm warmup

    2x thru
    4 x 100 desc. @ 1:45 [I did FR on 1st round, FR/BK on 2nd, descended to 1:23 and 1:25 respectively]
    :45ish rest
    500 FR @ 7:45, neg. split [7:19, 7:17]

    100 easy

    3 x 200 FR desc. @ 3:15
    2 x 50 K @ 1:15
    2 x 200 FR steady pace @ 3:15
    2 x 50 K @ 1:15
    1 x 200 FR fast @ 3:15 [2:45]
    2 x 50 K @ 1:15

    8 x 50, IM order twice through, at warmdown pace

    The workout was lots of free (both of this morning’s swim buddies are distance types) and seemed quite hard, but I felt good after.

    If the water was too hot this morning, yesterday it was an altogether different experience. I went out to Brighton Beach to swim with the CIBBOWS group. The water was 48, the air mid-40s, but it was a brilliant sunny and windless day. For the record, though, 48-degree water does feel really cold! It took me a very long time to get in—my hands actually ached as soon as I immersed them in the water--but once I started swimming I felt so good, and the water seemed so clear and green, and the sky so blue, that I just wanted to keep on going.

    After about 15 minutes I realized that I couldn’t feel my feet much anymore, so I swam back to the beach and started getting out. But after walking in the shallow water and discovering that my feet were working just fine, and that I could actually feel them again, I decided to stay in and swim a little longer. My good sense kept reminding me that the longer I stayed in, the longer and more uncomfortable the warm-up process would be, but I also knew that this might be my last swim of the season at this beach, so I went for that extra few minutes of enjoyment out in the water. Right before I got out, a school of teensy fishes—they actually looked more eel-like—swam under me in the shallows.

    The warming-up was actually not too bad—I changed into a dry suit before hitting the sauna, and that seemed to help speed things along. I felt a little melancholy riding the subway home—I’ve had such an amazing time getting acquainted with the ocean this fall, and I’m sad that the outdoor swimming season up here is pretty much over. (Although the last time I was out at the beach 2 weeks ago I thought that might be my last swim of the season, so I guess I shouldn’t completely count out a dip in December if I miss it enough.)

    Last week I ordered a couple of Splish grab bag suits, and they arrived on Saturday. One of them was perfect for Sunday’s beach swim. I was very happy wearing it!

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  16. Mon Nov 29, 2010

    by , November 29th, 2010 at 10:36 AM (Ande's Swimming Blog)
    Mon Nov 29, 2010

    slept in today, 5:15 am practice is way too early
    plan to swim at noon

    yesterday I youtubed 3 videos from the
    2010 Ron Johnston SCM in Tempe AZ
    that were shot with my Iphone 4

    200 IM me and Jeff Commings
    [nomedia="http://www.youtube.com/watch?v=35ffbWsdvXs"]YouTube - Rj 200 scm im 2010[/nomedia]



    David Guthrie & Susan Von der Lippe 200 br 2010 RJ SCM
    [nomedia="http://www.youtube.com/watch?v=efsfaTwQHTo"]YouTube - 2010 Ron Johnston SCM Meet 200 br[/nomedia]



    100 FR
    5 Tyler Blessing,
    6 or 7 David Guthrie
    8 Pat Brundage

    [nomedia="http://www.youtube.com/watch?v=zErcajRHDhk"]YouTube - 2010 Ron Johnston SCM Meet100 fr[/nomedia]



    Next meet is 5 days away:
    Masters of South Central Regional SCM Championships
    Sat Dec 4th & Sun 5th
    San Antonio, TX
    ENTERED more events than I plan to swim
    just wanted to give myself some choices:
    SAT:
    02 400 IM
    06 50 bk
    14 50 fr
    16 100 bk
    18 100 IM
    SUN:
    30 400 fr probably going for a split time
    34 50 br
    40 200 IM
    42 50 fl

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters
    Categories
    Uncategorized
  17. 5 Days off - unheard of

    by , November 29th, 2010 at 07:27 AM (Mixing it up this year)
    I tried one night to swim in the pool at my hotel but too many kids were in it. Oh well after about 200 dodging flying beach balls I gave up.

    Slept in alittle this morning but still got in 3000.

    10x100@1:40 Free
    500 Free kick w/fins
    4x[100@1:30 Free w/paddles & bouy went 1:25, 1:24, 1:23, 1:21
    ....[200@3:00 Free w/paddles & bouy went 2:50, 2:44, 2:44, 2:40
    3x100@:15R Free #2 fly 1 arm drill

    Total 3000 yards
    Categories
    Uncategorized
  18. Sun Nov 28th

    by , November 28th, 2010 at 01:50 PM (Ande's Swimming Blog)
    Sun Nov 28, 2010

    did not swim today
    lifted weights today

    200 IM from
    [nomedia="http://www.youtube.com/watch?v=35ffbWsdvXs"]YouTube - Rj 200 scm im 2010[/nomedia]


    David Guthrie & Susan Von der Lippe 200 br 2010 RJ SCM
    [nomedia="http://www.youtube.com/watch?v=efsfaTwQHTo"]YouTube - 2010 Ron Johnston SCM Meet 200 br[/nomedia]



    here's an email from Whitney about next weeks training schedule

    11/29 Mon 5:15 - 6:25 am;
    12 - 1:15 pm

    11/30 Tues 6:30 - 8:00 am;
    7 - 8:15 pm

    12/1 Wed 5:15 - 6:30 am;
    12 - 1:15 pm

    12/2 Thurs 6:30 - 8:00 am;
    NO pm (meet)

    12/3 Fri 6:30 - 8:00 am;
    NO noon (meet)

    12/4 Sat 6:30 - 8:00 am

    12/5 Sun 12:00 - 1:15 pm

    Longhorn Aquatics is hosting a Grand Prix meet January 14-16th (Friday - Sunday and Monday is a holiday). We expect Michael Phelps to come swim as well as the many Texas Pros.

    We could really use help with timing on Friday, Jan 14th during the prelims.

    Volunteers for prelims will be given a timer t-shirt and a ticket for finals that evening. If you would like to volunteer please contact Rhonda Dirvin jrdirvin(at)sbcglobal(dot)net

    Many of our swimmers are swimming this coming weekend in San Antonio at the 25 meter meet. We wish all of you the best of luck and have a fast, fun meet.

    Updated November 29th, 2010 at 10:31 AM by ande

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  19. Saturday, 11/28/10

    by , November 28th, 2010 at 11:06 AM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    Am in Boise ID for the holiday weekend so I went to the Y for a workout. Was a good one!

    Warmup
    200 swim free
    200 Drills as 100 free drills and 100 back drills, fist and 1 arm

    4 x 50/45 build
    (did free went 37-38)

    8 x 25/30 strong
    did 2 back, 2 free, 2 fly, 2 free

    Challenge Set
    20 x 100/2:00
    did 4 free, 4 back, 4 free, 4 back, 4 free
    on free 1-3 ave 1:20-22, fast ones were 1:14, 1:15, 1:13
    on back 1-3 ave 1:29-31, fast ones were 1:21, 1:22
    HR averaged 145-150 after 1-3, 160± after fast ones

    Kick
    5 x 100/20 sr
    used board and kicked w/snorkel, no fins on 1-4, ave 1:55, #5 was on back, went 1:57

    Swam 2 x 200 with paddles

    200 easy swim to cool, mix of all strokes

    Total: 3900 yards
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  20. Sat., Nov. 27

    by , November 28th, 2010 at 11:01 AM (The FAF AFAP Digest)
    Headed off to Sewickley again, though Jim and I were both rather tired after Friday night's effort.

    Drylands:

    Jim was naultilusing away, building brute strength. I herd the word "failure" mumbled several times. I stayed in the nautilus room with him instead of the free weight room. I just lifted lightly (tapering weights) and did 2 sets of 10 on the following Nautilus machines, some fast and some negatives for about 30 minutes.

    bench press
    pullover
    bicep press
    leg press
    glute machine
    lower back
    mid grip row

    Torso twists on yoga ball, 25
    windhsield wipers, 25
    long arm crunches, 25
    reverse scoops w/plate, 15


    Yoga/Stretching, 25-30 minutes:

    Felt pretty stretchy despite being lazy in this department over the holidays. And there was a convenient wall to crawl down into back bends.

    Whirlpool w/Jim for 10 minutes.

    Swim/SCY/Solo:

    25 minute slow continuous swim. Would have done 30, but they kicked me out of the pool. Closing time.

    Commentary:

    I'm taking today off to make the long tortuous drive home to DC in mega traffic. Taking the back way to hopefully alleviate some of that. I'm fairly pleased that I got 3 good workouts in. Last year during this week, I also took 2 days off. Planning on a hypoxic/aerobic workout with perhaps a few wee sprints tomorrow.

    Still haven't heard anything about the correction to my entry from the NE folks. If I haven't heard by Monday, I'll have to send another email.

    Updated November 29th, 2010 at 12:47 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga