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  1. Wed., March 24

    by , March 24th, 2010 at 04:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Hypoxic Set:

    4 x (5 x 25 UW shooters) w/MF @ :30

    #1 = belly
    #2 = back
    #3 = right side
    #4 = right side
    #5 = twirling

    50 EZ

    Drill Set:

    I really meant this to be an easy speed swim set, but I had NO easy speed today. My body was in slow mo after it's pummeling at the gym yesterday. So I abandoned what I had planned and did the following in an attempt (perhaps in vain) to avoid garbage yards.

    2 x through:

    3 x 50 IM order, working turns, @ :50
    2 x 50 evil kick @ 1:00
    1 x 50 scull

    MF Aerobic Kick-Swim Set:

    Stole and modified a Patrick set from a couple days ago. I mistakenly added an extra round of 100s -- lol.

    100 kicks @ 1:15/ 50 evil cruise @ 1:00 (no pullouts, worked on head position and lunge)
    extra :15 seconds rest after the 100s

    (I really should have done the 100s on a 1:10 interval, but I was too tuckered out.)

    1 x 100 @ 1:15
    2 x 50 @ 1:00
    2 x 100 @ 1:15
    3 x 50 @ 1:00
    3 x 100 @ 1:15 (w/board)
    4 x 50 @ 1:00
    4 x 100 @ 1:15
    4 x 50 @ 1:00
    3 x 100 @ 1:15 (w/board)
    3 x 50 @ 1:00
    2 x 100 @ 1:15
    2 x 50 @ 1:00
    1 x 100 @ 1:15

    100 EZ

    Total: 4450

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

    Commentary:

    Whoa! IN HTFU-ing yesteday, I did a number on my "itty bitty" "all girl" body. Was very sore, especially the upper body. It's so hard to do a quality swim in that condition. In any event, I toughed out this workout. Hopefully, it will have contributed incrementally to some aerobic improvement. I got a little carried away with the last set, which I didn't realize was 2500.

    Going to use the stick on the legs tonight. This is genius -- SwimmieAvsFan/Mollie brings the stick to meets. I will definitely do this at my next meet and give the calfs a "massage" between events. Feel like a bit of a bonehead that this did not previously occur to me.

    Trying to decide if I should do the April 10 meet. I dislike swimming completely beat up, and don't want to rest. It's also the same morning as a fun run my 9 year is doing. But I guess she could just have some daddy time ...

    USMS Mag:

    I haven't received my copy of Swimmer yet, but I see Jimi is in full on whine mode about his negative press from our "Both Sides of the Lane Line" articles. One day, he'll come over to the dark side. Being an "old man" doesn't seem very compelling.

    Core Stabilization Exercise:

    Mr. Fort gave me a new exercise from his trainer. Take 2 dumbbells, get in push up position, except have the DBs touching under your chest. Get in straight arm plank position. Then do a "row" to the chest with one DB. Repeat with the other one. While doing this, do not shift or transfer weight, but instead use your core. Sounds hard to me.


    WSJ Article on why core work works:

    http://online.wsj.com/article/SB1000..._RecentColumns


    TRX:

    I am (finally, in my typically uncoached and untrained state) going to see a trainer next week to get some further tips on core training and get trained on the TRX system. Mr. Fort was doing "suspended" planks last week with his feet in the TRX straps. He says it's harder, and that the trainer emphasized the benefits of TRX for swimming.

    TRX: http://www.fitnessanywhere.com/?_kk=...Fdlw5QodyB-UzQ

    Pre-workout formulas:

    http://ow.ly/1quCl

    Spring allergies hard to treat:

    http://ow.ly/1qpWH

    Supplements don't help bone density:

    http://doctor.ndtv.com/storypage/ndt...n’s_bones.html

    Updated March 24th, 2010 at 09:28 PM by The Fortress

    Categories
    Swim Workouts
  2. Hate Jim, Love Leslie

    by , March 24th, 2010 at 03:17 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    USMS members in good standing in 2009, who also had the good fortune to receive the November/December edition of Swimmer magazine, may recall the following "Both Sides of the Lane Line" *** for tat column penned by Leslie "the Fortress" Livingston and Dr. Jim "Fake Doctor" Thornton, MD (f), Ph.D. in exercise physiology (f), M.A. in journalism (r), M.F.A.in fiction writing (r), B.S.in zoology (r), and all around great guy (r).

    Note: Please do not strain your eyes trying to read the attached .jpg image! I subjected the thing to Optical Character Recognition and will paste the entire text in below.

    Now, take a second to familiarize yourselves with yesteryear's arguments before proceeding to the NEARLY UNBELIEVABLE LEVEL OF UNDESERVED HATE MAIL ONE OF US JUST RECEIVED IN THE MOST RECENT ISSUE OF SWIMMER'S LETTERS TO THE EDITOR SECTION!



    As promised, here is the text of the above in a more readable format:

    Leslie Livingston, 48, is a lawyer and mother of three.


    She has numerous USMS and FINA Top 10 rankings and recently set a NR in the 50 back. She is a member Patriot Masters in Fairfax, Va.


    BY LESLIE


    I’m 48 and getting faster. Eschewing conventional wisdom that swimming faster requires more pool time, I've embarked on an intense strength-training regimen. This regimen has ed to increased propulsive force in the water and significant time drops. None of this is terribly surprising. Lifting creates explosive power, increases sprint speed and improves muscular endurance. It can also improve agility, stability and balance. Lifting, in effect, produces "free speed" — you apply the same swimming technique with stronger muscles, generating faster times. Free speed can't be achieved by swimming alone because swimming simply does not provide sufficient resistance
    .
    Weight lifting is perfect cross training for Masters swimmers. Performing several compound functional lifts for the upper and lower body two to three times per week will suffice. Studies confirm that lifting has an immediate impact for relatively untrained under trained athletes or those who have reached plateaus. These studies are much more probative for Masters swimmers than the short-lived Costill study of elite swimmers that Mr. Thornton is wont to cite.

    Unlike aerobic conditioning, strength does not desert us if work or life temporarily thwarts our quest for endorphins. And, unlike swimming alone, lifting combats the aging process by reversing or stymieing the body's natural loss of bone and muscle mass. This should improve flagging times or training slumps. In sum, all swimmers should exploit this powerful potential for improvement. As a former skeptic, I acknowledge that it's easy to avoid the weight room. But, if speed and health are your goal, why wait?


    Jim Thornton has 30 individual Top 10 times— "a dozen less than the lovely Leslie, but at least I can still beat my age in the 100 freestyle, and she can't."

    BY JIM

    I don't like weight lifting. Why pick up something when you don't have to, only to put it down again?

    Maybe I'd think differently if dumbbells actually improved swimming performance. Clearly, many muscle-headed Masters and Olympians alike long ago accepted this myth as gospel. Free weights, Nautilus machines, Pilates with Swiss balls, the whole shooting match of self-torture: The buff have snookered themselves into believing these are critical to speed in the water.

    I don't believe it because science doesn't support it, a conclusion reached by legendary exercise physiologist and Masters swimmer, David Costill, Ph.D., emeritus professor from Ball State University. "General weight lifting probably has no carry-over to swimming performance," Dr. Costill told me recently. "There's never been a study that supports a benefit, though there have been studies that show it doesn't help."

    Still skeptical? Check Medline for additional citations.

    As for diehard iron-pumpers who prefer anecdotal evidence to well-designed studies, let me conclude with anecdotal proof of my own.

    At LCM nationals in Indy last August, the charming speed demon/debater/ignoramus, Leslie Livingston, swam the 50M butterfly in a PR of 29.74. My own time: 29.55— two-tenths of a second faster, I think we can all agree, is a pretty decisive beat-down.

    Leslie will no doubt argue it's only because I'm 6' 1" and, well, male; whereas she is 5' 4" and all girl. Nonsense! I reply. No need to evoke sexism or heightism here. I triumphed for one simple reason: She lifts weights, and I don't.

    __________________________________________________ ___

    Alrighty then! Here now is the reaction to our respective views, reaction that just hit this month's sizzling edition of Swimmer. Again, no eye straining please! I will reprint the letters' text (with names left out) to show you how three things in our sport are now incontrovertible:

    1. Leslie good, Jim bad

    2. It is not just Tea Baggers who are easily hoodwinked and unable to understand even the slightest of ironic tones! It appears that more than a few of our swimming ranks suffer "wet brain" syndrome, as well.

    3. I do agree with the very final letter about who should be named Time Magazine's Athlete of the Year. I had to read the final paragraph several times to convince myself it was not just some glitch in the OCR software that came bundled with my Brother ALL-in-One printer-copier-fax-scanner-and-time-to-change-my-Depends-diaper-reminding Device!

    Thanks, whoever you are, for the vote of confidence!




    Weighing In

    Usually, I like SWIMMER and look forward to reading it. But, seriously Jim Thornton's article in "Both Sides of the Lane Line" was not only un-progressive, but 110 percent naive. I suggest running an article next month on Dara Torres's strength routine. Do you think Jim Thornton would want to pony up his un-weight-trained body and go up against Dara? Looking forward to something a little less antiquated in Both Sides of the Lane Line.

    __________________________________________________

    I found it ironic that your policy "SWIMMER will not accept submissions that include inappropriate language or constitute personal attacks" was listed in "Both Sides of the Lane Line," and "No Weigh," by Jim Thornton, in which he writes "At the LCM nationals in Indy last August, the charming speed demon/debater/ignoramus, Leslie Livingston ..." was an example of a (failure at being humorous?) personal attack (ignoramus) on Leslie Livingston. I enjoy your magazine.

    Keep the beautiful glossy covers, as I display them at work, to catch the eye of coworkers who pick it up. Thanks.


    __________________________________________________


    I enjoyed the "No Weigh" half of Both Sides of the Lane Line in your November-December issue by Jim Thornton, ostensibly rebutting Leslie Livingston's cogent arguments in favor of focused weight training for swimmers. Its tongue-in-cheek (fin-in-mouth?) flavor provided just the right amount of cleverly disguised but strong support for Leslie's argument, while purporting to argue the opposite - a wonderful Dickensian touch! I particularly liked his "I think we can all agree..." challenge that 0.2 seconds better in the 50M fly is a "decisive beat-down" for weight training. Imagine the scene: big strong man (6'1" male) and little bitty lady (5'4" and "all girl," in Thornton's words) on the starting blocks (you can guess who is stretching and preening). The gun goes off, it's over in a flash, and look! The big strong man only beats the little bitty lady by 0.2 seconds (0.7% of elapsed time)! I'm starting to up my weight training right now - well actually, right after Thanksgiving...


    __________________________________________________


    I was hoping to clarify a point made by Jim Thornton in his article "No Weigh!" The comment made about "general weight lifting probably has no carry over to swimming performance" is likely true to a point. General weight training typically involves a circuit of weight machines that in essence were designed for form, not function. A standard circuit workout will isolate a muscle group and make it bigger and/or stronger. These machines are not necessarily going to improve function because the motion of the exercise does not actually replicate any real life activity ... or in this case, swimming movement.

    More importantly, Mr. Thornton failed to mention that there was a second group involved in that particular study. The second group involved in the study performed only two exercises: pull-ups and dips using the weight-assisted dip and pull-up machine. These exercises more closely replicate actions used in the swimming movement.

    Here are the findings: "However, the weight-assisted dip and pull-up swimmers fared slightly better, compared to the traditional strength trainers. For one thing, they improved their 22.9 metre front crawl sprint time by .3 seconds, from 11.2 to 10.9 seconds, while the traditional people failed to improve."


    __________________________________________________



    Joe Nagi (Masters swimmer of English Channel success) once asked me if he should lift weights. He knew the answer when I asked him a few questions:

    "Can an old man (or woman) be in as good of shape as a young man?"

    "Yes," he said.

    "Can an old man have as good of technique?" "Yes," he said.

    "So what is the difference between an old man and a young man?"

    "Strength," he said.
    __________________________________________________

    Why not answer the question about weight training once and for all. Leslie trains with weights throughout the year. Jim only swims At the 2010 LCM Nationals, they go head to head in the 50M fly. Who knows, maybe Dr. Costill can add the results to his study.
    __________________________________________________

    People should do Medline or Pubmed (the free version) searches when they have questions about exercise or health. They will find there is scientific evidence that weight training improves swimming speed. In 2007, Girold and friends showed a positive effect of 12 weeks of weight training, swimming and running on swimming speed compared to controls who biked (to keep the dry land training time equal), swam and ran.

    In 1993, Tanaka, Costill and friends showed no positive effect on swimming speed compared to controls, but only had the swimmers lift for eight weeks. The evidence I've seen is mixed but implies that weight training needs to be done for longer than eight weeks if it is going to have a transferable effect. Anybody can find full citations and summaries of the articles referred to by going to ncbi.nlm.nih.gov/ pubmed/ and searching on the author names I provide and the word "swimming."

    __________________________________________________


    Tiger vs. Val vs. Jim

    I was surprised to see that Tiger Woods was named TIME magazine's Athlete of the Decade. Wouldn't it be nice if one of our outstanding Masters swimmers was so named. I would choose Laura Val. She has set U.S. and world records for the last decade. Best of all she is a nice person, and is true to herself and family.

    Even better, what about making Jim Thornton Athlete of the Decade? He is not the nicest person in the world but a demonstrably less dedicated philander than Tiger, and he can beat Laura Val every once in a blue moon in certain events. Plus, like Tiger, he has the advantage of being male!


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  3. Wednesday, 3/24/10

    by , March 24th, 2010 at 02:02 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim free
    (16 spl @4:35)
    200 kick free w/board
    (3:42 this is 15+ sec faster than I've been doing recently)
    100 free fist drill
    (18 spl, 1:35)
    200 swim back
    (15-16 spl @3:10)
    100 kick back w/streamline (work on SDK)
    (6 sdk @ 1:56)
    50 back fist drill
    (17-18 spl)

    swim 5 x 50 build on 1:00: odds free, evens back
    (free 37± and 16 spl, back 39± and 16 spl)
    50 easy on 1:30

    8 x 25 drill on 45:
    #1 right arm single arm fly
    #2 left arm single arm fly
    #3 triple kick fly, work on keeping the kick small and not bending your knees much
    #4 swim fly smooth, work on the kick as above
    #5-6 backstroke w/fist
    #7 back: 6 kicks/3 strokes/6 kicks
    #8 free w/fist
    50 easy on 1:30

    swim 5 x 50 build on 1:00: odds free, evens 25 free/25 fly
    (free like above, free/fly at 38)
    50 easy on 1:30

    swim 6 x 100 on 1:45: odds free, evens back;
    (held spl at 16 on free, 15-16 on back. free went 1:17-1:22-1:21, back went 1:25-1:27-1:23)

    swim down 200

    Total: 2600 yards
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  4. 3/24: sNot Bad

    I am recovering from Fort's cold, which is apparently contagious through the interwebs. Last Wednesday was the last time I was in the water.

    For anyone who missed it, it snowed in Dallas Saturday night. WTF Mate.

    Warm up
    - 300 swim
    - 300 kick with fins and board
    - 300 back
    Transition
    - 3x100 IM no rest (300 straight)
    Main Set
    - 13x50 on :40 odds free, evens fast back
    -- got dinged for gliding into the wall on the free. Valid, ez doesn't mean bad habits.

    - 150 ez back
    - 200 fast free (2:13)
    - 200 back ez
    - 200 fast free (2:13)
    - 200 back ez
    Bonus Set

    - 4x150 free descend on 2:00 (didn't really descend, tired from the 200s)
    Warm Down
    - 200 back down, free back ez


    I wonder who else does the bonus sets.


    Those 200s free were great times for me. 2:15 is probably the fastest I had been with the new team. 2:10s were the fastest with the old team.


    The stroke feels really good and taking six weeks off because of the ribs was probably beneficial.


    Now, I really need some consistent practice time, but that sadly won't happen until this summer. Asia trips starts in 2 weeks!
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  5. What a difference a day makes

    by , March 24th, 2010 at 07:39 AM (Mixing it up this year)
    Yesterday YUCK! Both in the water and out. Was up part of the night with indigestion and bad sinuses. Today YEAH! Much better all around. Again I did starts and this time I could judge how deep I was and when to start my pullout.

    10x100@1:45 Free every 3rd back
    500 Free kick w/fins every 3rd 25 fast
    10x50@:05R Back drills w/fins alot of one arm pull work
    10x50 from dive alternate free, back, fly sprint first 20 yards then easy free
    5x100@1:30 as 50 free/50 back w/paddles & bouy holding 1:25's
    5x100@:10R odds free evens back EASY

    Total 3500 yards
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  6. Tuesday

    by , March 23rd, 2010 at 09:46 PM (Swimming, Life, and Other Stuff!)
    After school I decided to get a massage. There is a new business in the Indy/Carmel area called "Foot Finesse". (I know it sounds like a pedicure salon) I received 3 gift cards for 1 hour massages during Christmastime and this is the 2nd one I've had. The regular price for a 1 hour massage is $25.00! That is unbelievably cheap! Today I had a male masseuse; the massage was spectacular! I didn't talk to him beforehand; I'm guessing he didn't speak English. It didn't take him long to figure out my shoulders needed work, especially the left one! He relentlessly worked on my left wing. I think I'll be sore tomorrow but better off in the long run. I love a great bargain!

    Tonight's swim was with Nasti's! The workout was short and taper-like. We worked on starts toward the end. Our State tee-shirts arrived tonight! They are black with a bright yellow "nasti" looking shark on the front! I think I'll wear it to school tomorrow.
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  7. Backstroke workout with some evil thrown in

    by , March 23rd, 2010 at 09:40 PM (Elise's Fitness Fun)
    Got in for part of the older kids' workout today. The coach really checked out my stroke and said that I was hardly kicking off the walls. Not good. She suspected I didn't do this at meets, but was in the habit at practice. Will have to get out of the habit, because in meets, we swim the way we practice.

    Warmed up with 4 x 50 fly kick on 1:00

    6 x 200 back on 3:00 - even 200s were with paddles

    4 x 125 back on 2:00

    4 x 125 I.M. on 2:15 - do 50 of your weakest stroke - mine is definitely breaststroke

    100 easy

    6 x 50 breast on 1:15

    8 x 50 back on 1:15 AFAP on first 25 and then easy coming back

    Coach suggested getting on side a little for dolphin kick coming off the wall. This feels kind of weird, but tried it. Kind of like my old tried and true dolphin on back.

    300 freestyle pull with paddles and pull buoy

    100 easy

    3600 SCY

    Kind of getting excited about swimming 200 back at Nationals. Coach thinks I'd do better at this distance than in the 50 because I tend to have a slower turnover.

    I've also been working on my entry on my backstroke. At the Auburn Swim Camp a few years ago, David Marsh and said that I had a tendency to overreach behind my head. Lately, when I've been swimming on my own, I've been getting the guards to watch my stroke and help me correct it. I feel like I'm making progress as I'm not running into the lane rope as much. Also, I feel like I am getting much better rotation.
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  8. Tuesday swim and row

    I swam at my team’s workout this morning. The water was very hot (again!), so the workout featured lots of drills and big intervals. Here’s what we did:

    400 scy warmup

    12 x 25 @ :30: Odds FR, evens BK, both with extended UDK off wall

    Twice thru (1st time FR, 2nd time BR):
    4 x 50 K @ 1:10
    2 x 74 K/D/S @ 1:45
    4 x 50 Drill @ 1:00
    2 x 100 Swim @ 1:45, concentrating on DPS

    4 x 50 FR desc. @ 1:15
    4 x 50 BK desc. @ 1:10
    4 x 50 FR desc. @ 1:05
    4 x 50 BK desc. @ 1:00
    4 x 50 FR desc. @ :55

    200 warmdown

    Then this evening I went to the Y and did arm weights and rowing. Lots of people in my rowing class are doing the World Rowing Challenge , which is kind of like a month-long GTD competition for rowing clubs. Since these folks really wanted to maximize their meters, we did less of an interval workout than usual and more just straight rowing with a few time-based pickups. I managed a bit over 8000 meters (and also received a nifty card that will remember all my workouts and splits and total lifetime meters forever and ever after today, as long as I remember to insert it into my rowing machine’s monitor each time I row.)

    So between my 2 workouts today I got in a good mixture of different types of work. Tonight I should sleep well.
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  9. Tuesday, 3/23/10

    by , March 23rd, 2010 at 04:43 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo


    500 swim free, hold SPL consistent
    (held it at 16 with and occasional 15)
    200 kick on back ±6 sdk off walls (time 4:05)
    200 pull back w/p&b
    (spl at 15-16)

    12 x 25 free drill on 30:
    1-2 fist drill
    2-4 6 kicks, 3 strokes, 6 kicks
    5-6 8-beat (kick as hard as you can) freestyle
    7-8 count strokes - (16)
    9-10 stroke count minus 1 (spl @15)
    11-12 choice (same as 9-10)

    kick 6 x 50 on 1:15 free (w/board, no fins) descend 1-3, 4-6
    (51-47-44 both times)

    4 x 300 w/30 sec. rest:
    (focus was on SPL)
    #1 free, hold stroke count (16 with occasional 15)
    #2 back, hold stroke count (16 with occasional 15)
    #3 alt. 50 free/50 back, hold stroke count and keep walls as long as possible
    ( 15 on free 16 on back)
    #4 choice, (went free-back-free by 100, SC at 15-16)

    go 4 x 25 on 45 (one of each) FAST
    (times are approx. glare on the clock made it hard to see: fly-16, back-18, breast<25, free-16)


    swim down 100
    --
    Total: 2900 yards
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  10. Vids + Sun-Tues., March 23

    by , March 23rd, 2010 at 04:23 PM (The FAF AFAP Digest)
    Sunday:

    Hot Yoga, 90 minutes:

    Felt like a good stretch out after the meet.

    We had an exceedingly bossy instructor though. I don't mind being corrected on positions, etc. But I don't like being scolded if I move or whatnot. I am just not a still and soulful person. So at one point I told him that I view yoga purely as cross training and am not a perfectionist yogini or bikram addict. Shouldn't have picked on me after I had my suit stolen! (Which I am still sour about.)

    I got a horrible ab cramp during one of the postures. I'm sure it was due to dehydration from the coffee & wine during and post meet. They are sooo painful.


    Monday:

    Swim/SCY/Solo:

    Only had an hour to swim, so did some easy aerobic work and played with MF Dolphina.

    Warm up:

    700 various

    Main Sets:

    12 x 50 w/MF @ 1:00
    odds = evil
    evens = double shooter

    50 EZ

    CS Kick Mountain:

    dolphin kick w/board & MF

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 300 @ 4:30
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    50 EZ

    5 x 50 @ :50
    done as 25 easy speed fly + free

    My breakouts were so awful, I stopped doing these to avoid becoming the Kara Goucher of fly breakouts. Sheesh.

    5 minutes of vertical kicking,
    alternate evil and dolphin

    50 EZ

    Total: 3000 + VK

    Drylands:

    5 x 15 stacked feet push ups


    Tuesday:

    Drylands:

    med ball slams, 12-13 minutes
    single arm lat pulldown, 60 x 2 x 10, each arm
    narrow grip seated row, 90 x 2 x 10
    goblet squat, 65 x 2 x 15
    total ab machine, 110 x 1 x 20, 130 x 1 x 25
    wall squats, 2 x 1:00
    handstand, 2 x :45
    back extensions, 25 x 2 x 15
    hanging straight arm leg raises, 1 x 15
    squats w/med ball toss in the air (10 lb med ball), 2 x 15
    Icarian incline lever row, 80 2 x 10
    power wheel roll outs, 2 x 20
    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 1 x 25

    Tabata jump rope
    (8 rounds of 40 seconds hard + 20 seconds rest)

    Yikes, this was super hard! I didn't do it in true tabata style. I was at more like a 8-90% pace and kept catching the rope in my feet. Hadn't jump roped in awhile.

    Saw someone getting trained on TRX today. Looked kind of cool.


    Swim/SCY/Solo:

    Modified a couple Geek sets today. Except after mega drylands, I didn't seem to have a super "fast" gear. When my shoulders and hammies are sore, breast with a dolphin kick is the easiest thing to do.

    Warm up:

    600 various

    Main Set #1

    3 x through:

    3 x 50 drill @ :50
    2 x 50 drill @ 1:00
    1 x 25 EZ
    1 x 25 fast

    #1 = russian breast drill, breast pull
    #2 = single arm fly, chest press fly
    #3 = russian breast drill, breast pull

    100 EZ

    Main Set #2: Aerobic Kick

    20 x 50 kick w/fins, done as

    1-5 backstroke kick @ :45
    6-10 backstroke kick @ :40
    11-15 dolphin kick w/board @ :45
    16-20 flutter kick w/board @ :40

    100 EZ

    Main Set #3:

    4 x through

    1 x 100 evil @ 2:00
    75 cruise + 25 fast
    1 x 50 EZ
    1 x 50 double shooter w/fins

    50 EZ

    Total: 3550

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

    Commentary:

    Trying to HTFU and get back on track.

    I'm very annoyed I can't seem to post my blog entry from yesterday. It had my workouts for 2 days, a B70 suit analysis and youtube videos of a couple of my races. I have no idea why I can't post it; I've tried 3 computers. Edit: I seemed to be able to edit it in piecemeal. Sorry for the super long blog entry!

    B70 Knee Skin vs. B70

    I was mulling over the time differentials between my in season times for 50 fly/back with a textile kneeskin vs. full "rubber" nero comp bodysuit. (I don't have an in season nero comp time in the 50 free.)

    50 fly:

    nero comp = 30.7
    knee skin = 31.5

    50 back:

    nero comp = 31.7
    kneeskin = 32.5

    The in season swims with the nero comp were done after I had started lifting, so it's a pretty fair comparison. So the difference was .8. I made more miscues on both these races, especially fly, than my other comparable ones (see video below for fly). Also, my nero comp swims were done in a faster pool (U of Md).

    I've always theorized that the bodysuits gave you about .5 for 50 yards. So it would be slightly more, maybe .6 for SCM. Adjusting for miscues and slower pool conditions, I think I was pretty close to this. If you don't make any "adjustments," I'm still .8 off in a slightly slower pool in meters.

    I would like to note that I did not say even one whiney word about the lack of a tech suit at the meet. But one of my male teammates was cursing up a storm!

    Videos:

    My 9 year old used her flip to videotape my 50 fly and 50 free, which she came to watch.

    50 fly:

    You can definitely see the two major warts on the breakout and turn in my 50 fly. I had a great reaction time on the start despite being held a long time (wish I could always do that!), but my entry was way too shallow. So with my usual # of dolphin kicks, I was on the surface way too quickly. My dolphin kicking looked less effective than usual as well; my teammate Barb noticed this as well. Don't know if I wasn't kicking hard enough or whether my belly SDKs are simply worse without the nero comp. (I didn't feel this way on back particularly, although I could add an extra kick without the nero comp.) I think I lost quite a bit of time on the breakout and turn. But what can you do when you have a goggle leak? Help Wolfy!

    [ame="http://www.youtube.com/watch?v=cd4h91x5uWY"]YouTube- 50 fly Albatross[/ame]

    I was right next to Pete "Nuthin But 50s" Reider. We tied in both fly and back. lol

    50 free:

    Decent race. I did look slightly tired the second length, my turnover was definitely slower than I've seen it in the past, and I breathed more than normal. I didn't have much rest after fly, so could probably have used more recovery time. My former now not so secret 6 foot nemesis is in the lane right next to me. I got her in fly; she got me in free. We chatted a long time at this meet -- found out we both have 17 year old sons that row crew and are looking at some of the same colleges.

    Oh, another detail told me by another teammate and caught on video: I lifted my head up right away after the entry. No idea why. Mental error.

    You can get a brief glimpse of the "Fastest Woman in the Water," Mollie Grover, a few lanes over. Her turnover was much faster than mine. This underscores the need to do lots of fast 25s ...

    http://www.youtube.com/user/Fortress.../0/LztZScU2UFg

    Article:

    Article on Vitamin D: http://www.eatmoveimprove.com/2009/1...-at-vitamin-d/

    Updated March 23rd, 2010 at 07:25 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  11. Working the starts

    by , March 23rd, 2010 at 07:28 AM (Mixing it up this year)
    Was working on my starts and some short bursts of speed. Nothing too long since my lung capacity seemed a bit diminished today. Must be the allergies hitting.

    1000 as 200 swim/pull/swim/kick/swim
    500 Back kick drills w/fins
    5x100@1:30 Free kick w/fins held 1:23's
    10x50 as 2 free/1 fly sprint from a dive to 20 yards was having alittle issue with going too deep or starting my pull too soon. Might have been my equilibrium being off due to allergies
    500 free easy w/snorkle & paddles

    Total 3000 yards
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  12. Working the starts

    by , March 23rd, 2010 at 07:28 AM (Mixing it up this year)
    Was working on my starts and some short bursts of speed. Nothing too long since my lung capacity seemed a bit diminished today. Must be the allergies hitting.

    1000 as 200 swim/pull/swim/kick/swim
    500 Back kick drills w/fins
    5x100@1:30 Free kick w/fins held 1:23's
    10x50 as 2 free/1 fly sprint from a dive to 20 yards was having alittle issue with going too deep or starting my pull too soon. Might have been my equilibrium being off due to allergies
    500 free easy w/snorkle & paddles

    Total 3000 yards
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  13. No Taper...easing back 3/22/10

    by , March 22nd, 2010 at 08:13 PM (The Labours of SwimStud)
    Well with Harvard meet looming I decided to lighten the workload a little this week. I won't have that time luxury in April at zones so Fort might beat me in 50 evil then...we'll see...

    I cuffed it today:
    Warm Up
    200 Swim
    200 Kick
    200 Pull
    10 x 50 K 1:1 held them all to 1:05 got under 1:00 for the last.
    4 x 50 EZ
    Main
    5 x 200 FR 3:30. Descend n build by 50's each successive swim. All were sub 3:00 for me...2:50ish the last one but by then fast is relative.
    4 x 50 EZ
    Sprinty
    6 x 50 1:00 phospate sprint to 15 then ez rest back
    Cool Down
    Twice through with fins:
    100K
    100P

    3200 in about 70 mins.

    Did roughly 33.333333% of my usual weight routine...stretched off.
    Muscle Milk.

    Updated March 23rd, 2010 at 08:21 AM by SwimStud

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  14. Taper Time

    by , March 22nd, 2010 at 03:32 PM (Swimming, Life, and Other Stuff!)
    I did my last hard workout on Saturday. As of Sunday the distance and intensity dropped significantly. My shoulders feel weary; I hope this resting phase snaps them back to normal.
    The Indiana State Master's Meet is Saturday/Sunday at the pristine Fisher's High School Natatorium. I am psyched. I feel ready to drop some time in the 1,650 and 1,000 Freestyles. I've been working hard, conditioning, and hopefully made some stroke improvements that will stick during races!
    Whatever happens the "State" is a great team meet! We'll be swimming lots of relays, cheering, and hanging together non-stop for 2 days!
    GO NASTI'S
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  15. Mon Mar 22nd 2010

    by , March 22nd, 2010 at 11:29 AM (Ande's Swimming Blog)
    Mon Mar 22nd 2010

    Took it easy today since, I have a meet this Fri in Orlando
    I'm in Orlando FL Tue Mar 23rd - Sun Mar 28, Entered 2010 Dixie Zone Championships
    Fri: 1,650
    Sat: 200 IM, 50 bk, 100 IM
    Sun: 400 IM, 100 bk, 200 bk

    Anyone got any advice on how to swim a 1,650?
    mine to myself is:
    1) come to your senses and skip it or
    2) you're swimming 33 50's
    start off easy,
    be consistent,
    hold around the same 50 splits the whole way, stay relaxed
    pace it well,
    fast turns, hard pushoffs & long glides,
    breathe every 2
    finish strong
    request a 500 & 1000 split
    Ask someone to count for me

    MENS NCAA's begin on THU



    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool, Blocks
    Whitney coached
    6:30 to 8:00
    swam with Mike & Nate
    beside Tyler, Marcio, Todd, Erin, Brad, & Paul
    dove in around 6:40
    wore B70 legs

    warm up:
    500 easy

    MAIN SET

    assigned: 3 rounds of (3 x 300 on 4:00, followed by 100 easy k)

    DID:

    Round 1: 3 x (100 fr 50 fr 100 fr 50 skip) 100 easy

    Round 2: 3 x (200 fr, 50 skip, 50 fr) 100 easy went , 2:04 on #1, 2:05 on #3

    Round 3: 3 x (3 x 50 fr, 50 skip) 100 easy


    assigned: 10 x 75
    DID: 10 x 25
    odds BR
    evens SDK

    8 x 25


    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl


    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 22nd, 2010 at 11:46 AM by ande

    Categories
    Swim Workouts
  16. Monday, 3/22/10

    by , March 22nd, 2010 at 11:24 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    200 free swim
    200 IM drill
    200 kick on back, 6-8 sdk off walls
    200 pull free breathe 3/5 by 50:
    (kept spl at 14)

    3x around:
    {
    kick 4 x 25 w/board on :45 FAST
    (breast: ave 30, back: ave 22, free: ave 20)
    50 fist drill easy easy on 1:30
    swim 3 x 50 on 1:20: #1 @85%, #2 @90%, #3 all out
    (breast: 50-48-48)
    (back: 42-37-34)
    (free 37-34-32)
    50 easy choice on 1:30
    pull 4 x 75 free on 1:20: breathe 3, and keep the stroke count consistent at about 80% effort
    (swam all of these around 1:00 with 14 (15 a few times) spl)
    1 min. rest
    }

    ran out of time and only did 2 of the 75's in the 3rd round

    100 easy and got out

    Total: 2700 yards
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  17. Getting ready to sprint

    by , March 22nd, 2010 at 08:50 AM (Mixing it up this year)
    I have a sprint meet coming up this weekend and I need to get some good times.

    10x100@1:45 Free easy with a 4 beat kick instead of dragging my legs as usual
    5x100@1:45 Free kick w/fins alt rt side/lt side narrow kick
    500 Free kick w/fins as 100 easy/100 fast
    10x50 from block as 20 yard sprints then easy free as 2 free/1 fly
    3x200@3:00 Free w/paddles & bouy easy
    200 as sprint in and out of turns
    200 Easy Free

    total 3500 yards
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  18. The Crossing

    What a day!
    We slept with the patio door open last night and the sound of the crashing waves made me a bit nervous. There had been swimming restrictions at the beach and a small craft advisory... the forecast wasn't promising.

    I woke at 6 AM and looked out to the beach. The surf wasn't as big as it sounded, and the water looked inviting.

    We ordered a cab and met up with our boat and pilot; Daryl from Sea escape boat rentals right at 7:30. Daryl has escorted several relay teams for the Maui channel race in the past and was quite familiar with the course.

    We encountered at least seven groups of humpback whales on the way to Lanaii, usually two or three at a time...... mom; baby; au pair? We stopped often to watch them frolic and breach.

    The wind hit hard mid channel and it got quite bumpy for the second half of our ride to Lanaii. When we were about 50 yards from shore, Daryl pointed us to the safest path through the reef to the beach. The water was murky and it was hard to see the reef only a foot or so below my hand. The approach to the beach had a muddy bottom.

    We stood on the beach at the ready for our start.... the whistle blows.... Willie and I stand there and watch a humpback breach behind the boat, then swim out to catch up to Terry. It takes about 5 minutes to get out of the murky water and into the clear blue... deep blue... solid blue... the kind of blue that draws you in. This would be our visual universe for nearly the next 5 hours interrupted neither by flora nor fauna.

    We settled early on into a comfortable formation; Willie on the right of the boat, Terry in the middle and me on his right. There was no discussion beforehand regarding our positions, but this felt good. I fell into a pattern of breathing every 4 strokes on my left. Usually, I breathe more frequently, but my neck was pretty stiff... this felt good. The swells were large, but we held our relative positions and made steady progress. Our feed plan was: every 45 minutes we would feed together. I will feed at 20 minute intervals for solo and longer swims, but with the three of us all needing to stick together, this seemed like a decent compromise. My feed was: 10 oz. Lemon/Ginger Tea (to keep my stomach) mixed with 1 scoop First Endurance EFS (grape flavored, 96 calories), and 2 oz. water. The resulting concoction tasted like a purple Flintstone vitimin.... not bad. I was able to chug my mix faster than T and W and had to wait a few moments until we were able to start up, in formation, again.

    I noticed the whole boat crew wander off to the far side a few times and knew that were probably watching whales again... I hoped we would see some during our swim, but that never happened.

    Two thirds of the way back, the wind died down and so did the bumps. Maui was providing shelter from the head wind... it was nice being able to feel smooth in the flatter water. We finished near Blackrock on Maui 4 hours and 55 minutes from our start. On the way back to Lahina harbor, we came upon a huge school of spinner dolphins, jumping, spinning, somersaulting all around the boat... this place is magical... if only the water was 10 degrees colder, I'd call it heaven.

    After a shower, lunch, and a nap, we walked to the beach to watch the sunset.... more whales breaching a couple of hundred yards off shore.... unbelievable!

    Huge thanks to our support crew, Clare, Alice, Fiona, and Yevette.

    I will certainly be adding Hawaii to my migration route.
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  19. Fabulous Fifty!

    Woot! As of today's workout, I have officially logged in 50 miles for 2010!
    Categories
    Swim Workouts
  20. Weekend workouts

    by , March 21st, 2010 at 07:07 PM (Elise's Fitness Fun)
    Got back from Atlanta on Friday and took the afternoon off to enjoy the nice spring weather. Took the puppy out for a walk in the cotton field and was followed the whole way by two of our cats. Pretty funny to watch the puppy try to herd the cats.

    Saturday, did a 2,000 yard swim. Did a good bit of the workout with fins. One of the sets with fins that I really enjoyed is as follows:

    4 x (75 free build to sprint, 10 seconds rest, 25 stroke)

    The fly is still lagging, but perhaps, as Fort commented, it will improve as my weight lifting progresses.

    In the afternoon, did one mile of a walk/run and then did one mile at a fast pace. The mile was in 7:24. Looks like I've definitely got a long way to go on getting the running up to speed.

    Today did the following workout in the weight room:

    Squats: bar x 20

    Bench press: 70 x 10, 85 x 8, 95 x 6

    Lat pulldowns: 100 x 10, 120 x 8, 140 x 6

    Military press: 40 x 10, 45 x 8, 50 x 6

    Hammer curls: 10 x 12

    Leg press: 150 x 10, 170 x 8, 200 x 6

    Bicycles: 1 set of 100

    Good morning darlings: 1 set of 50

    Torso twists: 1 set of 20

    Toe raises: 3 sets of 10

    1 minute timed jump rope - did with rope having weighted handles (2 pounds each) - 140 jumps

    Updated March 21st, 2010 at 07:55 PM by elise526

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