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  1. 5 days - no power

    by , May 2nd, 2011 at 05:46 PM (Pete's swim blog)
    I'm back on line more or less now. All thursday, I had a 4g internet connection. That night, the gas ran out on the tower and I've had spotty cell reception ever since. I spent friday rebuilding a small generator that was clogged from improper shutdown 15 years ago. Got it going and tried to hook up my cable modem. Unfortunately, it was putting out bad power and I ended up frying my laptop, and modem power adapters. Got new ones today and my neighbor's generator is powering my cable modem and wifi. Most of Huntsville is back on line but we are too close to the heavily damaged areas. Might get power back tomorrow.

    Friday, I tagged along with a church group to help out in a hard hit area. It was nice to see the number of people doing what they could. Lots of help from all over the place. Looting was minimal. Someone broke into a gas station Thursday night. Owner had stayed in the gas station... armed. Looter was shot and killed and that's all I've heard about looting. Devastation is hard to describe. The biggest tornado came about 2 miles from my house. It was rated an EF4 and cut a 62 mile by half mile path through three counties. When people say houses were "leveled", that's usually not exactly correct. Sure, some houses have nothing but foundation left but this is rare. The majority of houses in the path however, are "totaled". The wind just picked them up off thier foundation and moved them. Sometimes a couple feet and sometimes a couple hundred feet. It doesn't really matter either way. The human suffering is worse than the damage itself. It was hard to watch people picking through what was left... much harder I'm sure to be the one doing it. I mostly cleared trees. It wasn't much but I suppose it was something.

    The neighborhood had been awesome. We cook out each night while the kids play. Usually 8-10 families show up. Lots of fun and I'm gaining way too much weight.

    The pool has power but it was still closed this morning. Hopefully, it will be running tomorrow.
  2. Mon 5/2 and a swimless weekend

    by , May 2nd, 2011 at 04:17 PM (Dan's hobby/obsession)
    Well, not a totally swimless weekend. I spent some time looking over the meet results and wishing I was further along with my training so I could have been there in the warm/hot sunshine. Congratulations on some great swims!

    This morning's workout was a pretty low-key workout. I think it might be called a 'meat & potatoes' workout by some.

    Warm up:
    500 swim - every 4th length backstroke
    10x50 @ :50 with fins - 25 underwater / 25 swim, odds fly, evens free

    Pull set with #4 strokemaker paddles
    100 @ 1:20
    200 @ 2:40
    300 @ 4:00
    400 @ 5:20
    500 @ 6:40

    6x 150 @ 2:00 - came in between 1:45 & 1:47 on each

    4x25 @ :30 IM order
    4x50 @ 1:00 IM order

    200 cool down
    3,900 yds - 1 hr 0 min

    I followed this workout with a run in the rain with a triathlon coach I met after swim practice a few months ago. We ran a combination of road & trails that came to just over 10 miles in about 1hr 20 minutes. My first decent run since last week's bout with the flu.

    Over the weekend I managed to run 3.4 miles on Saturday and 5 miles on Sunday. We had some good weather (Great - for those of us near Seattle) 60's & sunshine, so I dusted off the Roubaix and hit the road for 30miles. It was good to get on the bike again, but I learned that swimming may keep me aerobically fit, but it does nothing for my ability to pedal the bike up the hills. (duh)
  3. Monday, May 2

    by , May 2nd, 2011 at 04:13 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    Main Sets:

    10 x 100 w/fins @ 1:30
    odds = flutter kick w/ board
    evens = free w/paddles

    Kick Mountain w/fins:
    up the mountain = dolphin kick w/board
    down the mountain = backstroke kick

    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

    10 x 50 @ 10-15 RI
    odds = breast pull w/buoy
    evens= fly drill

    6 x 50 scull

    50 EZ

    Total: 3800



    Still down and out from allergies. I felt better Saturday, but after spending the day outside was worse on Sunday. Finally got to the pool today and just did an aerobic workout. My training has taken a huge hit the last 2 weeks. I'm hoping I can rebound in May. I'd love to go to yoga. But those classes are difficult when one is breathing challenged.

    Mr. Fort consulted his trainer recently about recovery (trouble recovering after Boston). His trainer recommended amino acids. In particular, he suggested the website (Apparently, the amino acids from GNC and other sellers are fairly worthless b/c of excess shelf time.) They custom mix the amino acids powder based on the type, intensity, duration of your training and your body weight. They remarked that my typical training volume is "very high" and that I need to make sure to include recovery workouts. Perhaps so, but I feel like a complete slug lately.

    Hoping I can cram in some good workouts before Friday. I'm leaving to go to Dartmouth for a couple days on Friday am. Hopefully, I can swim in the pool -- that will be a blast from the past.

    Updated May 2nd, 2011 at 04:46 PM by The Fortress

    Swim Workouts
  4. Is It Really Monday?

    by , May 2nd, 2011 at 01:08 PM (Year Three: The Road Back)
    Guess the coach got confused today because today's workout was definitely a Tuesday-type distance workout. E-gads! After a not-so-restful night's sleep, I wasn't exactly prepared to have a distance day workout this morning. That being said, the only yardage I ended up dropping was on the warm-up (running slightly behind schedule) and the cool-down (had to make sure the girls were ready for the school bus). Here's what we (I) did:

    400 Warm-Up (I did 350)
    1 x 700 on 11:30 (Free)
    2 x 350 on 5:45 (Free)
    7 x 100 on 1:40 (Free)
    2 x 350 on 5:45 (Kick)
    1 x 700 on 11:30 (Pull)
    400 Cool-Down (I did 250)
    Total Yards - 4300 (I did 4100)

    The entire set was written to be freestyle, but by the 2nd set of 350's, my shoulders were really needing a slight break. Of course, by the end of 2 350s kicking, my legs needed a slight break. All told, I was pretty pleased that I didn't drop actual workout yardage - only on the warm-up/cool-down - even though I kicked/pulled the back half. But... on the flip side, I love kicking and this was a great chance to get a lot of sdk's in. Quite frankly, the 2nd 2 350s were a lot of fun.

    Swimming was my sanity this morning and although I'm tired right now from a lack of sleep (and a hard morning swim), I'm in a much better place than I was when I woke up. My teenage daughter was being very much a teenager yesterday - complete with the eye rolls and attitude. If only there were a cure for that (other than growing up...)! Sometimes, swimming is my sanity - my safe place. Today was one of those mornings when it was nice to not have to worry about anything for a while other than what length number I was on. Is swimming ever just for your sanity's sake too? If it is, then just let everything else go and simply swim.

    Happy laps!
    Swim Workouts
  5. After yesterdays dismall showing in the 50 free ...

    by , May 2nd, 2011 at 08:29 AM (Mixing it up this year)
    I just felt a need to do this particular workout and will try to do it every other week.

    500 Free
    5x50@1:00 Free rt arm only w/paddle just missed interval on last 2
    8x25@:45 Free kick every 3rd FAST went 27's on the fast ones 35's on the easy
    5x50@1:00 Free lt arm only w/paddle made interval with 5 seconds to spare
    8x25@:45 Free kick every other FASY went 27, 28, 28, 28
    5x50@1:00 Free paddle on rt hand 4 kicks on the paddle arm
    8x25@:45 Free kick all FAST went 27, 27, 28, 28, 28, 27, 28, 27
    5x50@:1:00 Free paddle on lt hand 4 kicks on the paddle arm
    6x100@1:45 Free w/paddles & snorkle maintain 4 beat kick
    300 Free easy but maintain 4 beat kick

    Total 3000 yards
  6. Ah, so *that* is why I quit running

    by , May 1st, 2011 at 06:57 PM (Life in the (not so) fast lane)
    No swimming for me this weekend. Yesterday I did a 5K with my kids, although we just walked. Despite the decent weather, there was a pretty light turnout, so even though I just walked the course with my 15-year-old daughter, I took first place in my age bracket. lol

    Today I did a half marathon. It was cold, windy, and raining...first one I've done in crummy weather. My left knee has been giving me a little trouble lately, but I wanted to do this anyway since I plan to run a full marathon in a few months. I would like to see how well that knee would hold up. This race was a good test since it's a hilly course.

    I took it nice and easy. I finished in 1:56.23 which is very slow, but a fast time really wasn't the goal today.

    The verdict: Mixed bag. My knee was fine during the run until a few miles before the end, when there was a long, downhill slope that bothered me quite a bit. It's gotten progressively more sore during the day to the point where I am now walking with my mother-in-law's cane. A crutch would work better, but I don't have one handy. So for today at least, I am literally this guy:

    Hopefully it'll be fine tomorrow for practice and I'll be able to push off the walls!
  7. Not one of my better meet days but this is ok

    by , May 1st, 2011 at 05:40 PM (Mixing it up this year)
    Did a horrid time in the 50 Free today adding 4 seconds and the 200 Free was not good either. I am ok with it since I have to take ibuprofen most of the day.

    The kids did great and that is what matters.
  8. Teammates (May-June 2011)

    by , May 1st, 2011 at 01:00 AM (SWIMMER Editorials)
    Many of you have let me know that you are enjoying the improvements to SWIMMER over the past year and a half. It makes my day to get that kind of feedback. For those of you who have sought me out on deck at a meet or written to me, I hope I have let you know how much your kind words mean to me. Two things I can’t properly convey in my responses are the pride and gratitude I have for the team that is making it all possible, so I wanted to take this opportunity to recognize my teammates.

    Elaine K. Howley and Jim Harper, both of whom have articles in this issue, have written many of our feature articles. They have a way of viewing a story from an angle that almost anyone can relate to, and then writing it in an engaging style. They bring people’s stories to life in an honest and respectful way that reminds us we are all on one humongous swim team. Elaine is a Triple Crown marathon swimmer in Boston who loves coldwater swims. She works as a freelance writer and editor with experience in the business, financial and engineering worlds. Jim is a swimmer and swim coach in Miami and a freelance writer who also specializes in writing about the environment. Look for a feature from him later this year on environmental changes that are affecting our oceans and, consequently, open water swimming.

    Susan Dawson-Cook is our travel expert and will be ferreting out the best places to visit when you travel to our national championship meets. She also often attends the meets as a competitor and contributes the wrap features afterward. Be sure to check out her piece on Summer Nationals in this issue. Susan, who hails from Tucson, is an experienced fitness professional who has recently released a fitness DVD and has written a romantic adventure novel.

    Bill Edwards has been involved with SWIMMER for several years as managing editor for our previous publisher, Douglas Murphy Communications. He is now a freelance writer and editor, an English professor and a somewhat reluctant swimmer. He has an extensive journalism background and loves history—he will be researching and writing the Splashback department for us on a regular basis.

    Last year we were lucky enough to find our staff writer, Laura Jones, when she pitched a story. She loves open water swimming, rescues pit bulls and was an attorney until she decided to give up business clothing. She has written for the Washington Post and numerous other publications. A personal trainer as well, she has written extensively about medicine and fitness. She researches and writes The Healthy Swimmer department and several columns in Training and Technique, including our brand new in 2011, The Dryland Difference. She is also working on a novel with a swimmer as the main character.

    Meg Smath is a familiar name to many of you who are USMS volunteers. Meg has been proofing and copy-editing SWIMMER for many years, and her contribution is critical to its success. A Masters swimmer in Kentucky, Meg works as an editor for the Kentucky Geological Survey and is The Last Word on where that comma goes.

    Packaging up all this great content into a beautiful, readable format is no small feat, and we are thrilled to be working with Anthem Media Group. The lead designer on their team is Annie Sidesinger, whose experience and degree in magazine design will be instrumental in taking SWIMMER to the next level graphically.

    Updated July 1st, 2014 at 11:52 AM by Editor

    Staff Blogs
  9. 1st day of LCM Meet

    by , April 30th, 2011 at 11:01 PM (Mixing it up this year)
    Dropped 4 seconds in my 50 Back went 43.41and actually placed 3rd in the 15&Over age group. In the 50 Fly I was not as lucky went 39.46 off by 2 seconds for another 3rd place. Finished the meet with the 400 Free which was ok with a 5:57.70 about 10 seconds off placing 7th.

    As kids meets go on I get more tired from coaching and yelling.

    Tomorrow I have the 50 and 200 Free only. The 50 is first.
  10. Stroke Heavy Day

    by , April 30th, 2011 at 06:59 PM (Year Three: The Road Back)
    Got to the pool late this morning because I had to drop my daughter off at the Jr. High. When I got to the pool, many of my teammates were in the midst of the day's workout. I wasn't too disappointed because I had planned to swim on my own anyway. Got underway with my warm-up and back sdk's before they finished. Took a little break to talk with a few teammates for a while. When they left, I got back at it. Here's what I did:

    400 Warm-Up
    9 x 50 Back SDK on 1:10
    4 x 100 IM Drill Cycle on 2:00
    4 sets:
    - 1 x 50 Fly Drill on 1:00
    - 1 x 100 Fly on 2:00
    - 1 x 50 Back Drill on 1:00
    - 1 x 100 Back on 2:00
    - 1 x 50 Breast Drill on 1:00
    - 1 x 100 Breast on 2:00
    - 1 x 50 Free Drill on 1:00
    - 1 x 100 Free on 2:00
    400 Cool-Down
    Total Yards - 4050

    The main set was intended to be sprinting focused with increasing/decreasing intervals. From the first stroke today, I wasn't feeling speedy; instead, I put on my fins and decided to do stroke. When all was said and done - and I was exhausted - I was actually pretty proud of myself. I made all of the 100 Flys (with fins on - held 1:14-1:15s). YAY!

    The thing I enjoyed the most about today's swim was that I ENJOYED today's swim. It was about focusing on technique and the strokes felt smooth. And that made me feel good.

    So, that was my happy swimming day today. Enjoy your swims too.
    Swim Workouts
  11. Friday, April 29

    by , April 29th, 2011 at 05:29 PM (The FAF AFAP Digest)

    700 various

    9 x 50 fly drill @ :10 RI

    10 x 25 shooters

    10 x 25 glide drill
    -- wore my nose clip this time
    -- got to or past the 15 meter mark 8x in 7 foot depth

    50 EZ

    10 x 50 @ :10-15 RI
    odds = drill
    evens = kick

    5 x 50 breast drill
    alternate dolphin and whip kick

    150 EZ

    Total: 2600



    Still completely done in by allergies. Didn't even have the energy to do an aerobic set today; just worked on technique. My eyes are so red and sore I can't even wear my contacts. But this too shall pass ... I would love to attend SCY Nat next year in NC, but I keep wondering how I can avoid my annual spring collapse ...

    Love reading about all the fast swimming at Nationals. My untapered 27.2 in the 50 fly held up well against the onslaught. This is going to be the first year in masters where I'm ranked higher in the 50 fly than 50 back.

    Good luck to all friends and forumites the next two days!
    Swim Workouts
  12. Nats Day 1 Fri Apr 29, 2011

    by , April 29th, 2011 at 04:21 PM (Ande's Swimming Blog)
    Missed my 400 IM heat
    I screwed up
    Misguesstimated the IM timeline
    I'm bummed & pissed

    Was in vendor village changing & like a dumb ass, I got my registration bag, thinking I had time

    i walked on deck right as heat 13 finished, Then ran whistling & yelling trying to make it, trying to get them to delay the heat a bit but was on the opposite end as my heat dove in, with lane 2 empty,

    bummer, I shoulda been earlier or jumped in,

    But at least I my time from zones held up in my age group & i'll be fresh & agitated for the 50 fly

    50 fl
    Went 24.13 got 2nd went 23.91 at zones
    lifted my head to breathe right before turn & had a long glide touch
    Bobby Patten got 1st 23.78 in a diff heat

    Josh Davis blazed 22.2
    Tyler 23.67
    Mike Varozza 23.68
    Bartee 25.5

    Swam mixed free relay with
    bess, Mary & Ed
    Lead off in 22.24, Didn't have a good turn and streamline kick off it
    Pretty close to my zones time

    Ande Rasmussen
    Sent from my iPhone

    Updated April 30th, 2011 at 07:23 AM by ande

  13. Dreamy morning swims

    Today I swam Riverbank with one of my regular swim buddies. The pool was nicely empty at first, but then got pretty crowded—we ended up with 6 in our lane. Today was just an easy aerobic day—here’s what I did:

    1000 lcm warmup

    Ladder down: 900/700/600/400/200 swim [I did the 900 as 300p/300s/300p, and the 700 as 300fr/100bk/300fr, then just swam free for the rest. Worked on breathing bilaterally—that’s definitely feeling more comfortable.]

    Mini stroke set: 6 x 100 ST/FR

    600 pull w/paddles

    300 warm-down + play

    It was a relaxing, low-key workout.

    Afterwards I went out to the beach for a little swim with one of my TNYA teammates. It was a gorgeous day, and the water was clear and sparkly and beautiful, maybe a tad colder than Tuesday (or maybe it just felt that way because of the wind). I swam an easy 1k, then warmed up in the sun and ate lunch on the beach. Looking forward to more tomorrow!

    I’m signed up for a meet on Sunday, but might opt out and swim outdoors instead if the weather’s nice.

    Happy racing to all the folks at nationals! Looks like a beautiful pool to swim in.
  14. Week in Review

    by , April 29th, 2011 at 03:34 PM (Dan's hobby/obsession)
    I headed into my marathon training pretty well on Saturday. I got up early to run at 5:30 with a local running club and put in 10 miles before stopping at the coffee shop to meet up with a few of the guys that I'm running the Ragnar Relay with at the end of July. My plan was to run another 6 miles with them, but I misread the e-mail blast & ended up running another 10miles. An excellent, albeit unplanned, marathon training day!

    Sunday was Easter and I took a day off from training. Unfortunately, late in the day I was suffering from a horrible case of stomach flu. The drive home from the in-laws was not pleasant and from Sunday night to Tuesday mid-day I was pretty much semi-conscious.

    I started feeling semi-human again Wednesday and risked a trip to the pool. I decided not to push my luck & just did 2 rounds of 500yds swim/kick/pull and 200yds cool down along with a few attempts at the "how far can you glide?" challenge. (12.5yds )

    Thursday was a little better. I decided to get up early and work out with a new masters team that formed nearby a couple months ago. I knew it would be a low-key workout and that seemed just fine.

    300 swim
    400 pull
    12x50 free @ :50 strong, not sprint
    4x75 (50fr/25ba) @ 1:15
    300 kick (100fr/100ba/100fr)
    4x200 @ 3:00 odds fr (2:15), evens back (2:40's)
    3x100 IM @ 1:40
    100 cool down
    3,100yds / 1hr

    Friday -- Feeling better still, but my son caught the bug. It kinda set my stomach off again hearing him retch a few times, so I took a break and hit the pool for a while.

    Today's workout was about logging some yards (GTD) and working on breaststroke and backstroke without stressing my body too much.

    Warm up:
    400 swim
    300 pull w/arm paddles
    200 kick
    200 IM drill
    8x (50 kick-Fast, 25 br kick) @ 1:30 combined
    Aerobic set:
    4x300 @ 4:15 (100fr/100IM/100fr) - came in around 3:55 on each
    Breaststroke drill work - 100 swim, 200swim w/ br fins, 200 swim w/o fins
    4x200 pull w/Lg Speedo paddles - odds fr @ 2:45 (breathe every 3rd stroke, try to reduce left arm 'wiggle'), evens ba @ 3:15 (adjust hand/arm angles to find max drag/pull combo)
    12x50 @ 1:00 IM order - strong effort

    200 cool down
    5,000yds - 1.5hrs

    I think my "off season" strategy is to focus on improving my non-freestyle swimming. Although I'm planning on swimming several Open Water races this summer, I think I'm going to do more good for next winter by improving my breaststroke and refining by backstroke technique. Of course, getting some butterfly endurance might not hurt, either.

    My running plan has been neglected this week. Although I felt well enough to swim, when I finish, my legs are still quite weak and I am reluctant to head out for a run only to turn around after 1/4 mile. This afternoon I'll take a chance on running again, though.
    Swim Workouts
  15. Thursday and Friday Reflections

    by , April 29th, 2011 at 01:52 PM (Year Three: The Road Back)
    I don't know why, but this week seemed to be pretty brutal for me. I just didn't feel like myself in the water - or maybe my expectations are just higher now - and found myself frustrated with my performance practice on both Thursday and Friday. That being said, I gave it everything I had each day - and the results were there on Thursday's Predictor Set - it just felt like such a struggle all week. So... I'm glad this week is reaching its end and am hopeful that I'll snap out of this funk by next week.

    Here's what I did on Thursday:
    300 Warm-Up
    1 x 200 Kick on 4:00
    1 x 50 Drill on 1:00
    1 x 200 Free on 4:00
    1 x 50 Kick on 1:00
    1 x 200 Drill on 4:00
    1 x 50 Free on 1:00
    6 sets (did these w/o fins):
    - 1 x 25 Kick on :30
    - 1 x 25 Drill on :30
    - 1 x 25 Free on :30
    200 x 50 Free Predictor Set on 1:30 - Hold best average (swam mainly :34-:36, last one was :32)
    400 Cool-Down
    Total Yards - 2900

    Thoughts: I was happy with being able to hold :34-:36s on the predictor set and gave the last one everything I had left (which wasn't much). That being said, I was really happy with the :32 from a push at the end of practice. YAY! I was also pretty stoked that I made the 25 Kicks on :30 (w/o much time to spare, but that's not the point). Overall, an exhausting practice.

    Here's what we did this morning:
    300 Warm-Up
    5 x 100 on 2:00 as 25 Kick / 50 Stroke / 25 Kick (wore fins and did 2 fly, 2 back, 1 fly/back combo)
    8 x 50 Fist Drill/Free on 1:00
    4 x 200 Free on 3:20
    1 x 150 Kick on 3:10 (gave my arms a brief break)
    3 x 200 Free on 3:10
    1 x 200 Pull on 3:00
    2 x 175 Pull on 3:00 (just didn't have anything left)
    1 x 200 Pull on 3:00 (or whenever I got done)
    300 Cool-Down
    Total Yards - 3800

    I started today by deciding to do the 25 Kick/50 Swim/25 Kick with either fly or back instead of doing it all freestyle. That part of the workout felt really good; it was the rest of the workout that was a struggle.

    There is something about the 200 yard distance that just gets to me. It's not long; it's not short. And sometimes it feels harder to do 200s than it does to do 400s. Why is that?

    Tomorrow I won't be able to swim with the team because of family obligations, so I have decided to change up the workout a bit and focus more on stroke technique instead of free speed. If I can't feel fast in the water, at least I can have fun while I'm there.

    Enjoy your weekend and happy swimming!
    Swim Workouts
  16. 4/29/11 Last swim before Nationals

    by , April 29th, 2011 at 11:14 AM (Fast Food Makes for Fast Swimming!)
    Got in the water this morning for a nice quick swim of about 800 yards or so. I had to test a few quick turns for my knee, and freestyle turns are okay, it's the open turns for fly that are putting a little bit of pain on the inside of my knee. Eventually I'll probably end up going to visit the doctor, but I'm waiting till after Nationals...that way she can't tell me no.

    I took a vacation day from work, and am just doing some last minute packing up for the meet, not that I need much. I'll be transforming from a hairy gorilla monster to a swimmer in a few hours from now.

    Again, good luck to all the swimmers in today's events (except of course the 30-34 mens 400 IMers) I'll be leaving Washington State this afternoon, and getting into Phoenix around 8:30pm. My day 1 will be everyone else's day 2 or 3, but the schedule of events actually worked out pretty good for almost all my best swims to be on Saturday and Sunday anyway.

    Time to be fast (or at least look good trying).
  17. Long Course Friday Yes I did FLY again

    by , April 29th, 2011 at 09:08 AM (Mixing it up this year)
    Back loosening day as normal on Fridays. The total lack of yardage is mind boggling for me but I have a meet this weekend and want to sprint well.

    500 Free
    500 Free kick w/fins every 3rd 25 fast
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim went 3:32, 3:32, 3:32, 3:28, 3:18
    6x50 from dive sprint to 15 meter mark then easy free
    200 Free pull easy

    Total 2500 meters
  18. Thursday, April 28

    by , April 28th, 2011 at 05:03 PM (The FAF AFAP Digest)

    RC exercises
    flutter kicks on bosu, 2 x 50
    total ab machine, 110 x 1 x 25
    lower back machine, 120 x 2 x 15
    hip hinges on reebok core trainer w/DBs, 10 each leg
    alternating hammers, 25 x 2 x 30
    walking lunges w/DBs, 20
    back extensions, 25 x 2 x 15
    power wheel roll outs, 2 x 15
    power wheel pike ups, 2 x 10
    box jumps, 10
    altitude drops, 10
    knee tuck jumps, 10

    -- did a few half hearted stretches


    Still suffering through my annual spring malaise, and having trouble sleeping. I need to start using the neti pot right before I go to bed. I was hoping to make it to my team practice tonight, but I'm not feeling well enough. Hope to get to Mason at noon tomorrow.

    I'm enjoying following Nationals. The pool looks amazing and very fast. I see Geek dropped major time in his 1650. I was very sad, however, to read that my friend, MJ Caswell, tripped and broke part of her hip joint and is headed to surgery. Horrible to train, travel and taper and then have a fluke accident like that happen.

    Updated April 28th, 2011 at 05:56 PM by The Fortress

    Strength Training and Dryland Workouts
  19. No clock, lots of IM

    by , April 28th, 2011 at 02:32 PM (Too Neurotic to be Suitably Aquatic)
    HAPPY SWIMS to everyone going to Nationals! I'll be participating in the NYC Parks & Rec Commissioner's Cup Trophy Relay Meet on Sunday, which is a FREE meet, yee-haw! I don't think the stakes could be any different between these two meets. This morning, while I was swimming at the Y, which will be my last swim time until Sunday, it occurred to me that I should train for some of my events on Sunday. Except I can't remember what I signed up for, so I just did my workout. Which was as follows:

    1000 warm-up
    (250 drill, 500 swim, 250 swim with "open water" turns (turn at the flags, don't touch the wall.))

    75 fly drill
    50 back drill
    25 breast drill

    16x25, 1-8 head up, 9-16 catch up

    #1: 25 fl, 50 bk, 50br, 75 fr
    #2: 25 fl, 50 bk, 75br, 50 fr
    #3: 25 fl, 75 bk, 50br, 50 fr

    500 pull
    2x300 IM (75 each stroke)
    300 IM kick
    6x100 pull
    4x100 IM
    150 EZ

    5000 total

    I don't know where I got this workout, but I had written it down as 5,000, but as I was swimming it I realized it was only 4,200, so I added the 500 and the extra 300 IM to round it out. It took a while because I didn't do any intervals at all, but I still managed to make it to the early bus.

    Safe travels to AZ, and wherever you're going this weekend! (I can't wait to find out what I'm swimming on Sunday!)
  20. Thursday, April 28th, 2011 5:15am & Nationals Weekend

    by , April 28th, 2011 at 12:17 PM (Fast Food Makes for Fast Swimming!)
    I just did my 2nd to last dip in the pool this morning...feeling pretty good too. I did a whoppin' 1200 Yards today, with a "meet warmup" type swim tomorrow morning. I'm full of energy this morning too, and that could be from the extra sleep (in bed by 8pm) I had last night from feeling sickish all day long yesterday.

    I'm going to be stuck at work for today, while everyone else is either having fun in the sun, or headed for the sunny weather of Arizona. Good luck to all in the 1000s and 1650s today, and the 400 IM tomorrow morning (except those 30-34 yr olds... hehehe) Need to try to maintain my TT chances, but nothing I can do except sit back and watch the results pour in.

    At least I took off all of Friday from work so I can relax for the trip. I'll be flying out from the Tri Cities, WA to Phoenix via Salt Lake City on Friday afternoon, arriving about 8:30 Friday night. My dad is getting to make the trip with me, so that will be fun. He really enjoys watching me swim...just like when I was a kid.

    200 Fly - entered a 2:04, swam a 2:06 a few weeks ago, looking for 2:02 or under. Knee or no knee pain, I'm going for it.
    100 Back - this is my 6th event (I'm hoping for cancellation due to a lightning storm) I'll try for under a 1:00, but no guarantees
    200 Free - I've only been a 1:56 this season, but that was a few minutes after I did the 1650 or the 1000 at 2 different meets. I've done a 1:58 in practice a few weeks ago, so I'm expecting greatness. 1:50 or so.

    Probably a relay or two (find out when I get there...relays don't bother me, they're only 50s)

    500 Free -I did a 5:17 this year at the end of a meet, but I was too tired to go really fast. Did a 5:11 last year, but I know I'm in way better shape this season. Looking for anything on the clock that starts with a 4:xx.xx
    100 Fly - This is my sprint event. I did a 57.3 in January after my 200 Fly. I'm shooting for under a 55, but anything can happen in a sprint.
    200 IM - This will be another sprint - 4 x 50 AFAP. I'll see how my knee fares with the breaststroke in the race. I haven't done one kick of breaststroke in the past couple weeks since it's been sore. Looking for 2:05 or under.
    Probably a relay (again find out later)