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  1. Tue Aug 16th 2011 scy

    by , August 16th, 2011 at 03:16 PM (Ande's Swimming Blog)
    Tue Aug 16th 2011 scy

    When I arrived at practice today in the parking garage, my rear passenger side tire was hissing, but I left to swim and sure enough when I was done and back at my car the tire was flat. At least I was in the shade.

    Did a tiny double yesterday
    showed up noon practice around 12:30 &
    did 2 rounds of 5 x 200 on 3:00
    held faster paces than I did in the a.m. work out

    Got a couple team notices from Whitney which are at the end of this post

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:33ish
    wore FS II legs
    swam with Max
    Beside tyler, Todd, Larry, Chris, Korey, & Mike

    WARM UP
    did 900
    had weird accident in warm up, i was swimming freestyle and the guy in the lane beside mine swimming breastroke kicked my right forearm as I was doing a pull. I still hurts and think it might bruise.

    Main SET: scy

    4 rounds of:

    4 x 200 fr on 2:50 82% effort right into
    4 x 50 on 1:00 done 25 fast IM order, 25 easy
    1:40 break

    held em all under 2:11 most 2:09 or better
    tried to stay true to 82%
    went 2:02 on last one in 4th round

    2 x 200 on 2:30 cruise


    Emails from Whitney:

    From: Whitney Hedgepeth
    Sent: Sunday, August 14, 2011 11:26 AM
    Subject: [txla-masters] Masters information


    Team,

    I wanted to take a few minutes to personally thank everyone for being a part of the Longhorn Masters program. I am very proud to be your coach and Iím grateful to all of you for being active members of the program. I believe we have one of the best and most diverse programs in the country. In order to keep our program operating at this high level, it is necessary for us to make a few changes this year. It is critically important that we have up to date information on all swimmers and that everyone is registered with USMS to limit liability. Because we have seen cost increases across the board, it was unfortunately necessary for us to restructure the workout schedule and raise the fees by 3% for the first time in over 5 years. I hope you can understand that sometimes change is necessary to maintain the elite program we have all grown to love and expect. I have looked at other programs in the area and with 11 swim practices per week for $72/month and the option for a 10 swim/$100 punch card our program is still the best value around. In addition, we have access to one of the best facilities in the country and I hope we have some of the best coaching around. Thank you for your continued support and please let me know if there are ways we can continue to maintain the quality of our program.

    Each year, we have swimmers on the team that accomplish amazing feats in competition. We have many of the top triathletes and swimmers in the country as part of our program. I wanted to highlight some recent examples of this excellence. Please congratulate your training partners the next time you see them.

    I would like to congratulate Larry Wood, Don Murff, and Jim Sauer on their great performances at the Masters Nationals at Auburn.

    Don 70-74 age group
    1st 50 free
    1st 100 free
    1st 200 free
    1st 50 back
    2nd 200 IM
    4th 50 breast

    Larry 55-59 age group
    2nd 800 free
    2nd 400 IM
    3rd 200 free
    5th 400 free
    7th 200 IM

    Jim Sauer 50-54 age group
    1st 200 IM
    1st 400 IM
    1st 100 fly

    Also, I would like to congratulate(sorry so late) the two World Record setting relays from Longhorn Aquatics Masters

    400 free relay
    Tyler Blessing
    Ande Rasmussen
    Mike Varozza
    Chris Eckerman

    400 medley relay
    Chris Eckerman
    Todd Bartee
    Tyler Blessing
    Mike Varozza

    Katy Dooley has the Catalina Channel Swim coming up on Sept 2nd. The swim starts at midnight and is 21 miles long. Good luck Katy we know you will be awesome.

    Lastly, I want to say how much I appreciate everyone's participation and how much I enjoy getting to know everyone. I do tend to ask many questions about your life (just because I care) and I give you crazy glances into my life. These interactions make it fun for me and I hope give you a sense of community as well. I think it is one of the things that helps set our program a part from others and keeps people coming back as often as they can.

    I hope to see all of you continue to work out at Longhorn Aquatics.

    Sincerely,

    Whitney Hedgepeth

    ~ ~ ~

    From: Whitney Hedgepeth Sent: Monday, August 15, 2011 7:53 PM
    Subject: [txla-masters] more masters stuff

    On Saturday, August 20th those swimmers who want to do a 5k or 10k postal swim will have the opportunity. It will be long course and you can start at 7:00 am and we have the pool until 10:00 am. You will need to provide your own timer and counter. Otherwise, we will have a normal 7:30-9am workout on Saturday.

    Starting next week, Mon August 22nd
    all M W F mornings will be 6:00-7:30 am and
    T TH will remain 6:30-8:00am.

    I hope this will allow more people to get in some practice before work.

    See you at the pool.

    Whitney

    p.s. Great job this morning.
    There were 46 of you who did the 20x200 or 175 or 150. Way to go.

    ~ ~ ~
    Blog readers:

    Should I go postal this Saturday or do the regular work out?

    If I go postal, should I do the 5 or 10k?

    How should I prepare for it between now and Saturday?
    Anyone got any tips?


    My last 2 LCM postal swims:

    Sat May 30th, 2009 LCM Swam a 10k today

    Sat June 6th 2009 swam a 5k this morning


    Did 2 Postal Hr Swims in Jan 2011, & 1 in 2009:

    Sun Jan 23rd, 2010 Went Postal

    Sun Jan 30th 2011 HR Postal Swim take 2

    1 hour postal swim January 24th, 2009

    Updated August 16th, 2011 at 04:21 PM by ande

    Categories
    Swim Workouts , Planning
  2. Back from Vacation!

    by , August 16th, 2011 at 03:12 PM (Chowmi's Blog)
    HOORAY! We are back from AZ!

    The highlight excursion of our trip was a jaunt from Scottsdale back to my sis's house in Chandler so we could "regroup" and watch TIVO'd swimming on TV and do laundry. And of course hang out at Lifetime Fitness!

    In the meantime my husband:
    1. Washed all the sheets!
    2. Did laundry!
    3. Washed my car AND filled it up with gas! Although he took out my BeeGees album for some of his music. Yeck!
    4. Bought groceries!
    5. A special treat for me - chips and dip!

    And now:

    I DO SOLEMNLY SWEAR NEVER, EVER TO CHECK IN MY JEWELRY AGAIN. THERE IS NOTHING LIKE LOOSING YOUR LUGGAGE TO HAVE IT SPILL OUT HOW MUCH YOUR WEDDING RING, ENGAGEMENT RING, AND 10 YEAR ANNIVERSARY NECKLACE COST UNTIL YOU LOSE YOUR LUGGAGE AND REALIZE YOU ARE $17,000 SHORT OF THE MAX REIMBURSEMENT. AND THAT'S NOT EVEN INCLUDING MY DIRTY UNDERWEAR.

    NEXT UP: RESEARCH RIDER ON HOMEOWNER'S INSURANCE.

    I must say, I have the greatest husband in the world. I didn't say "person", because depending on who you are, he's either wonderful or a complete jerk. For instance, you can always count on him to be the most vocal going thru TSA or getting irate with service in a restaurant. Any restaurant. But he's always been extra kind to me! When the luggage mishap happenned, he was so careful to yell at everyone except for me. No blame whatsoever against yours truly, except the following comments:

    1. "We should get insurance" (not the you stupid idiot, why didn't YOU get insurance! Or the quintesential rhetorical question, How could you lose your jewelry!!!) and;
    2. "Well, jewelry was meant to be worn. It makes no sense to have it if you never wear it."

    and for everyone else:

    1. "SOMEONE IN BAGGAGE CLAIM STOLE IT!" to anyone that would listen and;
    2. "I THINK WE SHOULD CALL THE POLICE!" I admit that was a bit embarrassing and at that point, all I could think of was that this guy wouldn't make the baggage handler's day, but we also probably wouldn't make the top 10 of Baggage Wars, either.

    Well, the saga came to a wimper at the end. AA delivered to our office and jewelry AND dirty undewear made it back. No one apparently wants semi-hersheys whipped kids underwear, either. When does that end, anyway?

    +++++++++++++++++++++++


    Now, for more interesting things: today's workout!

    SCM, Baylor Fitness Center
    Coach Jenn Christensen on deck

    500 warm up
    (talked with Bobby on deck; only did about 200)

    8 x 50 kick on 1 min
    1 each stroke twice around

    12 x 75
    3 x fly/free/fly on 1:20 (held 1:00)
    3 x back/free/back on 1:20 (descend 1:08 to 1:02)
    3 x br/free/br on 1:30 (easy back/free/back)
    3 x all free on 1:20 (held 56 to 54)

    6 x 200 pull
    3 on 3:00
    3 on 2:50 (no!)
    ==> 3 x 150 kick with fins descend to 2:00
    ==> 3 x 100 kick with fins descend to 1:13

    easy 50

    The End
    ++++++++++++++++++++++++++++
    I was tired but didn't feel too bad! I'm not sure I am actually getting faster at kicking, maybe just getting used to the fins. Anyway, still attempting to go swim speed on the fin kicking. I was dilgent about stretching while on vacation, so I think that really helped!

    PS - I did more of the workout on my back/with fins because I forgot my goggles.

    Next Up: I might be able to go the Mesa SCM meet in late September!!!

    Updated August 16th, 2011 at 03:27 PM by chowmi

    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters 5:30 AM Workout -08/17/11

    by , August 16th, 2011 at 02:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:45
    4 X 150 2:15
    2 X 200 3:00

    4 X 50 kick 1:15
    4 X 75 kick-third 25 fast- 1:45
    1 X 100 swim

    2 X 100 IM 1:45
    1 X 200 IM 3:30
    4 X 50-1 of each- 1:00
    Two times with a short break between rounds

    1 X 300 4:30
    2 X 150 2:15
    6 X 50 :45
    1 X 200 2:40
    2 X 100 1:20
    4 X 50 :40

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  4. Ugh... That's About All There Is To Say

    by , August 16th, 2011 at 11:43 AM (Year Three: The Road Back)
    Don't know what is up with me today, but I couldn't seem to get going this morning at all. I was just not feeling right at all (and still am not). But... here's what we did today.

    250 Warm-Up
    1 x 300 Kick on 5:30
    3 sets:
    - 4 x 75 Free on 1:20
    - 2 x 125 Free on 2:15
    - 1 x 250 Free on 4:30
    12 x 25 Fly/Back/Kick rotation on :35
    50 Cool-Down
    Total Yards - 3300


    It was supposed to be a 3700 yard day, but I lost a little due to a short warm-up and then shortened distances down from 150 to 125 and 300 to 250. Still was a challenge to make that and I left the pool feeling pretty frustrated with my swimming. When I was swimming scy last week, I was holding 100s on 1:23-1:25 without too much trouble. That certainly wasn't the case today. Then again, when I got out of the pool, I was a bit woozy... there may be something else going on than just a bad swim day. The aspirin seems to help though.


    At least it's a beautiful day out today. The high school tennis team my husband coaches has their second match of the season today (they won yesterday!) against what should be a really tough opponent. I was planning to take the girls over to the high school this afternoon to watch for a little while. That depends, of course, on if my daughter has her summer homework done - as school starts in the morning. How crazy is that?! Homework over the summer that is due on the first day of school?! Ugh....



    That's enough ranting for today.... I'll check in (hopefully much happier for you) tomorrow.


    Enjoy your swims today!
    Categories
    Swim Workouts
  5. Tuesday workout - more fly

    by , August 16th, 2011 at 09:01 AM (Pete's swim blog)
    On the first set, I took off my drag suit and started with 100 fly. Everyone else left theirs on and started with 100 free. Usually, I make the first 100 fly and then fall apart on the 75fly/25free that follows. Once I miss a time split, I can't ever really catch back up. Today, I finished the 100 fly on 1:25 and held that pace through the 75fly/25free. Held it again for 50fly/50free. Got ahead of the up/down on the 25fly/50free and then alternated between 50 and 25 fly for the rest of the set. Worked back up to 100 fly when the interval jumped to 1:40. Felt good to finally make this set even if I had to drop the drag suite.

    SCY

    500 Warm up

    8 x 100 Up/Down Fly - 1:30 (:10) Start w/ 100 Fly
    4 x 100 Up/Down Fly - 1:40 (:10)

    8 x 50 - 1:00 Easy/Hard Reverse IM Order
    8 x 100 Up/Down Kick - 1:40 (:05)

    8 x 50 - :50 Easy/Hard
    200 Free - 3:00
    4 x 100 Up/Down Bk - 1:40 (:10)
    4 x 100 Up/Down Br - 1:40 (:10)

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  6. A decent workout

    by , August 16th, 2011 at 07:33 AM (Mixing it up this year)
    I just don't recover like I used to. This getting old stinks.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd fast
    5x200@3:00 Free w/paddles & bouy descend went 2:55, 2:51, 2:47, 2:43, 2:39
    3x[100 Free w/snorkle
    ....[50 Free kick w/snorkle
    50 Free easy

    Total 3000 yards
    Categories
    Uncategorized
  7. 2/3 Yoga, Aug. 15

    by , August 15th, 2011 at 11:53 PM (The FAF AFAP Digest)
    ART, 30 minutes:

    Snuck in on a cancellation today. My doc thinks I should desist from non kick sprinting for awhile and ramp up RC work unless it's something very important. Since I am beyond paranoid about shoulder issues and tendonitis, I'm going to take his advice.


    Bikram, 60 minutes:

    Ack! This was my worst experience with bikram. The first half seemed like a breeze: balance uncommonly good after a layoff and the heat was not unbearable. Then, about 2/3 of the way through, I started feeling very nauseous. This is apparently not uncommon in the heat. But it hit me hard and I barely made it to the loo before hurling. Very distressing. Haven't really felt well the rest of the night.

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

    Given my doctor's advice, I'm going to skip swimming in the Terrapin Cup. My shoulder has been bothering me since before the Hains Point meet, over a month, and I think I need to give it a break. And I was awakened several times with shoulder pain last night. I really don't want the pain to spill over into September and the short course season; I want to be healthy and ready to rock and roll. I will still be at the meet and am happy to film anyone's race. Just hand me your camera! And I will continue to look for my own lost charger ...

    I was planning on doing a lot of bikram this week. But now I'm a little leery .. I'll see how I feel tomorrow.

    Thanks to all of you who watched and commented on the Swimming World TV interview!
    Categories
    Yoga
  8. Monday, August 15, 2011 No Swim

    by , August 15th, 2011 at 10:31 PM (Fast Food Makes for Fast Swimming!)
    Today was a day I have been stressing out for the past week or so. My son's soccer team practices started today. The reason I was stressing is that I'M THE COACH!

    I've never coached soccer practices before which was a little nerve racking. I was an asst. swim coach in Oregon with a club team years ago working with the youngest/newest swimmers, so working with a group of 5 year old girls and boys wasn't too bad.

    I have 6 on the team, and one was a no-show. 4 of them are 1st year players, and my son is the only 2nd year player in the group. So it was all starting with the basics...me included!!

    The kids all had fun, the parents all told me I did a great job, and I was just relieved that it was over. I know I probably looked like a "fish out of water" on the field, but I'll get better as each practice goes.

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

    Now, onto the water sports competitions:

    **12 Days until my 5K OW swim in Lake Coeur d' Alene at the CAST Classic on August 27th. Early morning swim, I just hope the water is warm, they say an avg. temp of 70-71 for the time of year. I just hope the sun comes out to keep me "solar powered".

    **I just received final confirmation that I'm entered into the SCM East Valley Invite at Kino in Mesa, AZ. PWB informally invited people in the forums for a "distance beatdown" on Sunday's events, and I took the bait!! We'll see what I'm in for.
    Anyone in the Phoenix area should enter this meet, I'm going to need all the extra rest I can get between events!!

    800 Free (9:54)
    (break for addtnl warmup)
    200 Free (2:08)(or fly, depending how it looks/feels)
    400 IM (5:08)
    50 Fly (28.6)
    400 Free (4:32)

    I'm entering the meet with all me best times in SCM so now it's time to get training with a little over 5 weeks or so till the meet. At least when the school year starts I can get back to my consistent morning swims with the Masters group.
    Categories
    Daily Practices , Meets
  9. Sarasota Y Sharks Masters 5:30 AM Workout -08/16/11

    by , August 15th, 2011 at 01:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:45 1:30
    1 X 200 3:30 3:00
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick + 1 X 100 easy swim

    12 x 50 1:15
    Choice
    odd: easy even: fast

    8 X 50 kick
    4 on 1:15
    4 on 1:05
    1 X 100 easy swim

    10 X 200 pull 2:40 or 3:00

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  10. Back in Indiana....

    by , August 15th, 2011 at 12:40 PM (Year Three: The Road Back)
    I love vacations! They are absolutely little bits of heaven. My family and I just returned from 10 days spent lounging pond- and ocean-side in Cape Cod. My husband's family has a house there and we go every summer. There's nothing like recharging by the ocean, is there?

    I did manage to swim quite a bit. My husband thinks I'm nuts because I still got up while on vacation Monday-Thursday and drove to the Cape's YMCA to swim. I did anywhere between 3400-4000 scy each day and capped the week off with a roughly 4325 meter open-water swim in Sheep Pond. In truth, it was farther than I should have gone on my own, but I managed to swim close to shore most of the time, so I could put my feet down if things got hairy. But... I made it and I was proud of myself. And... I decided that I'm definitely swimming the 2K (instead of the 4K) as my first open water racing adventure at the end of this month.

    As for today, it was back to the pool with my team. We are now back to scy instead of lcm. You forget just how quickly the flip turns come, don't you? Anyway, here's what we did:

    200 Warm-Up
    4 x 100 Free/Kick by 50 on 1:50
    3 sets (free, pull w/o paddles, kick w/ fins):
    - 4 x 100 Steady Pace on 1:40
    - 4 x 50 Descend 1-4 on 1:00
    - 4 x 50 Fast on :50
    8 x 50 Drill/Swim on 1:00 as Cool-Down
    Total Yards - 3400

    This will be a lesser yardage week for me as school is starting up on Wednesday and I will need to be getting out early to be home in time to make sure the girls get on their busses. Can't believe my oldest is starting high school! E-gads.... where does the time go?

    As I ponder these things, I hope you enjoy your swims today!
    Categories
    Swim Workouts
  11. Monday Workout - distance fly

    by , August 15th, 2011 at 11:31 AM (Pete's swim blog)
    I remember thinking I would never be able to do a workout like this. Now its a matter of how much rest I'll get. I had to push on the shorter fly sets but on the distance I can stretch out a little and it doesn't hurt quite so bad. Need to start working on going a little faster and developing easy speed with my fly.

    SCY

    450 Warm up

    2 times through:
    * 25 Fly - :30
    * 25 Free - :30
    * 50 Fly/50 Free - 1:30
    * 400 IM - 7:00
    * 50 Easy
    * 200 IM - 3:30 (125 Fly/25 bk/25 br/25 fr)
    * 300 IM - 5:30 (150 Fly/50 bk/50 br/50 fr)
    * 175 Fly - 3:00
    * 175 Free - 2:30
    50 Easy

    10 x 50 Free - :45

    200 Fly easy

    50 Cool down

    (4150 Total)
    Categories
    Swim Workouts
  12. Mon Aug 15th 2011 scy

    by , August 15th, 2011 at 10:56 AM (Ande's Swimming Blog)
    Mon Aug 15th 2011 scy

    Sat: Trained
    Sun: Did not train

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:33ish
    wore blue camo jammer
    swam with Mike
    Beside tyler, Todd, Larry, Jim, Nate, Korey, David & Robert Killeen

    WARM UP
    assigned 900
    did 6 or 700

    Main SET: scy

    4 rounds of:

    5 x 200 fr on 3:00 80% effort
    1:00 break
    50 fast
    1:00 break

    lead my lane, Todd swam in the lane beside mine, we held around the same times
    most were under 2:14, a lot of 2:13's
    we picked up the pace on 4th & 5th
    went 2:04 on last one in 4th round

    50's fr 24's & 25's


    50 easy at the very end
    Categories
    Swim Workouts
  13. Saturday 8/13/11 Workout

    by , August 15th, 2011 at 09:39 AM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up
    1 x 200/20sr freestyle
    2 x 100/15sr freestyle
    4 x 50/10sr freestyle

    Kick Set
    24 x 25/55
    #1 - breast or dolphin
    #2 - sprint flutter
    - did this without board, in streamline with snorkel. didn't get times since my pace clock is too small to see from the far end of the pool. Alternated breast & dolphin on the 1st of every pair.
    easy 200 free

    Main Set - Free
    1 x 100 free/2:00 smooth
    2 x 150/2:30 threshold pace
    - went 2:16, 2:17
    1 x 100/2:00 EZ
    4 x 100/1:45 threshold pace
    - 1:35-1:33-1:34-1:33
    1 x 100/2:00 EZ
    6 x 75/1:20 threshold pace
    - again not sure of times since clock is too small to see from far end. Guessing that I was going 1:08-1:10
    1 x 100/2:00 EZ
    8 x 50/55 threshold pace
    - 45-46 on these


    Warm down
    100 easy

    Total: 3450 meters
    Categories
    Uncategorized
  14. A preseason sprint workout

    by , August 15th, 2011 at 08:21 AM (Mixing it up this year)
    I am going to sacrifice yardage for speed this year.

    10x100@1:45 Free
    5x100@2:00 Free kick w/fins
    5x100@2:00 Breast pull w/fins
    5x100@2:00 Free desc w/fins went 1:14, 1:11, 1:10, 1:09, 1:03
    2x200@4:00 free kick w/fins
    200 free easy

    Total 3100 yards
    Categories
    Uncategorized
  15. Sewickley Swim, Aug. 14

    by , August 14th, 2011 at 10:30 PM (The FAF AFAP Digest)
    I journeyed to Sewickley to work out with Jimby today, but he had a "crick" in his back. We chatted and had a steam and I muddled through the following workout.

    Swim/SCY/Solo:

    Warm up:

    600 various

    7 x 50
    odds = single arm fly
    evens= single arm free

    Steam room, 15 minutes

    Main Sets:

    3 x 100 flutter kick w/board @ 1:45, moderate
    50 breast
    3 x 100 flutter kick w/board @ 1:30, fastish
    (1:05-07, not too speedy)
    50 breast
    3 x 100 flutter kick w/board @ 1:45, moderate
    50 breast

    50 EZ

    8 x 100 @ 2:00
    25 breast + 25 back + 25 breast + 25 back fast

    50 EZ

    5 x (25 fast + 25 EZ)

    50 EZ

    Total: 3000

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

    My right shoulder is still really bothering me. And being away with family is not conducive to mega RC exercises. Part of me wants to pack it in for the long course season and cross train next week. And I would have plenty of time to do just that as my Lil Fort is in NY for the next week. But part of me wants to swim at the TC too. I'm driving home tomorrow and will see how it feels then. I would just like it to completely heal freaking soon!
    Categories
    Swim Workouts
  16. Friday, Saturday, and Sunday

    by , August 14th, 2011 at 10:11 PM (Swimming, Life, and Other Stuff!)
    I had 3 unremarkable yet restorative swims this week-end. All 3 around 3,000 scy. I was too buy to blog them and now forget what I did.
    We had a terrible storm last night in central Indiana which caused the temperature to drop significantly. I took a nice 45 minute run after swimming and toast. It felt great, almost fall-like.

    Daughter Sarah (newly 20 year old attending college in Florida) was home this week-end to visit before classes start. I spent most the week-end hanging around with her. She took an ekg on Thursday; yes she too has a long Q interval. She handled it like a champion. I told her not to worry till we get more information. She shrugged and said "fine by me." I also heard that my insurance company will pay for 100% of the genetic testing. Right now I'm super glad I didn't switch to the cheaper HSA plan. I flirted with the idea for a couple months but with still having 3 offspring on the plan I stuck with the premium option. Phew!

    I'm going to start working on backstroke. I think I have a fairly sound backstroke, I could definitely step up the kicking but would like some ideas to work on the CATCH. I've been told to "grab a baseball and throw it down to the ground." Is there any other analogies out there for this stroke? Throwing isn't working for me.
    Categories
    Uncategorized
  17. Workouts & Highlights of Vacation - so far

    by , August 14th, 2011 at 05:40 PM (Chowmi's Blog)
    We are having a great time in AZ!

    I swam 2 "workouts" that I made my sister do with me.

    SCM, Lifetime Fitness Center
    Somewhere in Tempe? Close to her place in Chandler. Next to the Ikea.

    Day "One"

    400 warmup

    8 x 50 kick/swim

    6 x 75 kick/drill/swim

    8 x 25 kick drills

    50 easy

    The End
    ++++++++++++++++++++++++++++

    Day "Two"

    Warm up:
    200 swim
    100 kick
    100 drill
    100 kick

    8 x 50 kick/swim and swim/kick

    12 x 25 as 4 rounds of:
    kick drill
    easy swim
    reverse catch up drill
    easy swim

    200 choice pull/swim

    ++++++++++++++++++++++++++++++
    We are going to Fogo de Chao tonight! It's going to be our last blow-out meal of the vacation!

    +++++++++++++++++++++++++++++
    I am completely enamoured with chowsh's Lifetime Fitness Club. It is only $55 a month (but not racquetball and climbing wall). However, as choosy mothers like me know, it's all about the childcare! And here....IT'S FREE!!!!! You have no idea what a value that is, until you have to pay $3.50 per hour for 2 girls! I used to pay 2 hours for each girl, 4x per week in addition to the gym fee! Plus, they could only take 1 or 2 kids under 12 months, depending on if they had enough staff. Chowsh's place is awesome. They take a crapload of kids in their kids club! And their indoor and outdoor pools are awesome for family swim. Slides, waterfalls, and cascading mushrooms (albeit in the pee zone)....!!!!
    Categories
    Uncategorized
  18. Slow Run

    by , August 14th, 2011 at 05:23 PM (Elise's Fitness Fun)
    Yes, indeed. I sure did run slow today. I do try to remind myself, however, that I am blessed I can still do it even if go about it at a snail's pace. Ran about 3 p.m. It was hot, but the humidiity was low. A rolling hills type course with a gradual incline. Total run was 3.7 miles and it took me about 36:45.

    Legs feel weak and heavy. I don't think this is from the kicking yesterday either. Well, now I have to stick to running so I can perhaps have a chance of feeling "light" on my feet again.

    After the run today, I almost envy those with skinny legs.

    Updated August 14th, 2011 at 10:52 PM by elise526

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  19. Just can't get enough of that lake!

    Last night's moonlight swim in the lake was absolutely amazing! I had arranged to meet up with some folks at the town beach at ten, and walking over by myself I was worried that no one else might show up. But as I neared the beach I was waved over by a group sitting at a picnic table. It was my teammates Larry, Kathleen, Miriam, and Clara. I was so happy to see them, and they were as excited as I was about the swim. Plus--they had brought cupcakes!! Delicious ones! We ate and chatted a bit about the day, than ambled down towards the water.

    On the beach we found Carolyn and Jonathan, and our group was compete. Hurray! We stripped down to our suits, stowed our clothes in a nearby lifeguard chair, and headed into the water.

    Storms had been forecast for the evening, and there were lots of clouds in the sky, but the moon shone bright and clear through a cloudless patch. I had no trouble at all seeing my companions or the ropes and dock that we had to make our way round to get to open lake. I ducked under the ropes that marked off the small swimming area then stroked out about two hundred yards. It was magical.

    I had imagined that I wouldn't be able to see anything when my face was in the water, but I could clearly see my hands and arms moving, and once I stopped and looked down, even my legs and feet. I looked very bright in the dark water. On each hand entry I could see the bubbles my hand had created with great clarity. It almost looked like they were glowing. It was as if my vision was in black and white rather than in color, but there was still plenty to see. I wasn't afraid at all.

    After a bit some of us stopped and just admired the view of the moon and sky and the lights of the surrounding village. The mountains that surround the lake were dark shapes against the sky. After a bit we saw some lightning in the far distance. Soon we started sculling back towards the beach. I sculled/floated the whole way back with my head up and goggles off just to take in as much of the night as I could.

    Once back on the beach we dressed, passed the cupcakes around a final time, then said our goodnights. I couldn't believe how much I had loved my little taste of nighttime swimming, and I felt grateful to have such wonderful swim pals to share in the fun.

    This morning the theme of swim buddies continued. I swam down from my hotel to the town beach looking for someone to swim with. *There I met a couple of swimmers about to get. Amazingly, we all three turned out to be of very similar speeds, and ended up swimming the entire ironman loop here three abreast. It felt very relaxed and companionable.

    After we were done, I swam back to my hotel beach and proceeded to do a lake IM--one width of the lake each stroke. Gotta do one of those on each Lake Placid trip! Then I swam a little more on the buoy line, floated a while looking up at the sky, and wondered whether it would be possible to have someone deliver my meals to me so that I could just spend the entire day in the water. I looked around for a kindly kayaker bearing pb&j pops but alas there were none in sight. So finally I headed in for some lunch and a nap. It was a pretty perfect morning! Now it's time to head out for another swim!

    Updated August 17th, 2011 at 05:45 PM by swimsuit addict

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  20. A four-swimsuit day!

    Today I swam the Betsy Owens 2-mile cable swim in Lake Placid. It was a beautiful clear morning. I breakfasted while watching the sun rise over the lake. After some stretching I put on the first swimsuit of the day and headed over for an early warmup on the course. It was nice swimming along the cable course before it got crowded. The lake was peaceful and oh so glorious to be in.

    As I was getting out I saw my friend Carolyn from FISH masters, which made me happy. I ran my moonlight swim idea by her, and she seemed up for it. Hurray! As I was drying off I met up with teammates from AGUA and TNYA. I was glad to see everyone had made it up ok.

    I changed into my second suit of the day, and soon we lined up for the race. I had the fastest seed time in the fourth wave of swimmers, so I started right by the cable and stayed there pretty much the entire four laps. I didn't find anyone to draft off of, but at each buoy turn I could see a mob of folks behind me. I didn't mind--I'm usually happy to give up the chance to draft for the opportunity to swim in clear water without people all around me. I did expect that I might get passed up on the last length or at the finish, but that didn't happen.
    I finished in 49:17, which placed me 18th overall (I was seeded 31st), 5th woman, and 1st my age group. It felt like a well paced swim, and I was pretty spent by the end.

    After the picnic and awards (age group winners got the traditional loaf of bread) I got to swim again with my friend Fran. We're well paced and stroked along the length of the course in synch. I also made plans for a swim tomorrow morning with others who are staying over.

    Readers who are keeping track might notice that I've only mentioned three swims, and hence only three swimsuits. Where is the fourth promised in the title? It is yet to come. I'm meeting up with a half dozen other swimmers this evening at ten for a moonlight swim in Mirror Lake, as long as the weather cooperates. I've never swum outdoors at night--it should be a thrill. Please clouds stay away a little longer!

    Updated August 17th, 2011 at 05:48 PM by swimsuit addict

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