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.
8 x 50 kick/swim
6 x 75 kick/drill/swim
8 x 25 kick drills
8 x 50 kick/swim and swim/kick
12 x 25 as 4 rounds of:
reverse catch up drill
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)....!!!!
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
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
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
Following Fort's suggestion to use fins to get some good muscle tone in the thighs, did an aerobic kick workout today:
4 x 500 kick with fins on 7:30
Odds: 100 free kick with board/100 back kick
Evens: 100 dolphin on back/100 back kick
On the first 500, my legs really started to burn, but I soon adjusted and felt o.k. I was one tired puppy after yesterday's workout and all the kicking today. Came home and took a two hour nap.
I have forgotten how good swimming makes me feel mentally. I feel much calmer than usual.
Tried something a little different this weekend and entered the Mountain Lakes Triathlon in Guntersville, AL. Did the whole thing and not just the swim leg. It was a pretty well run event with excellent traffic control, a flat course and beautiful views of Lake Guntersville. I couldn't really train for this since Nationals was last week and I was tapering. So, basically, I got a lot of swimming practice, one week of cycling before my taper and no practice running. It's just a 5k run... how hard can that be? I would soon find out.
The swim was 600 yards and took off from a beach... if you could call it that. For about 25 yards, it was knee deep. More "swimmable" after that. Started out with sand which then went through rock followed by mud covered with a layer of weeds and finally just plain nasty lake mud. Visibility was about 2 feet at best. I dove in over the rocks and just sucked it up as my hand occasionally dug into weeds and mud. Started 37th (individual timed starts about 5 sec apart)... a few spots behind my MATT teammate Roger and his daughter. The catch was that they let the college teams go first. Alabama, Auburn and Clemson sent sizable college triathlete teams... some of which weren't terribly good swimmers. So, I ended up picking my way through the crowd. Crawled over a couple people challenged with swimming straight lines. Came out of the water right behind Roger and his daughter. That was really odd because I never swim faster that Roger under any conditions. Final time: 8:01... good enough for first in my age group. Probably good enough for the fastest swim for anyone over 40. There were some college swimmers I know I didn't catch but I was very happy with where I was.
The bike was 16.1 miles... not too far. Started with a horrible transition though. Couldn't get anything on correctly. Should have just taken off with cycling shoes and a helmet and forgotten the rest. The time lost wasn't worth it. Bike went well anyway. I've got a decent road bike but nothing even close to the $6000 tri bikes that constantly blew past me at 25+ mph. Its a rich man's sport and I don't intend to put a lot of time into triathlons until I can afford the equipment necessary to compete. That's one thing I love about swimming. You can be competitive with less than $100 worth of equipment. I managed to average 20. Not too bad for being out of the sport for so long. I expected to eventually catch Roger (he had a better transition) but it never happened. Turns out he blew me away on the bike. No equipment or training excuses there... he was just faster than I was.
Somehow over the years, I've forgotten how painful it is to dismount a bicycle and immediately start running. It hurts bad and IMO, just isn't worth it. I'm not a runner and didn't train so starting a 5K in the condition I was in was just not a great idea. The miles drug on forever and eventually my left quad started cramping up. Fortunately, I had no knee problems (I run like a duck) and I was able to gut out the pain to finish.
The best part about the triathlon is that at some point you get to stop. The pain is still there but just isn't quite so bad when you reflect on what you have done. In all, I spent and hour and a half giving it all I had and refusing to quit. I knew my swim time was good and aside from that, I just wanted to finish. I'm glad I did it but I don't see myself doing it again. I love doing swimming legs of triathlons and I'll definitely stick to that for now. Might do a 1500m swim in the Tennessee river for the Rocketman triathlon in a couple weeks.
Just another easy day. Was unable to get a chiropractic appointment Friday so having to suffer. I did decide to do some fly to see if that would help and it did somewhat until my right hip is back in place I will have to deal with this.
500 Free broken
5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50kick/50 swim strong
500 Free kick w/fins broken
Total 2000 yards
Swam with the older group this afternoon. They just got back in the pool starting on Wednesday after a 6 week break, so I figured now was the best time to join them.
I got to warm-up late, but was able to do a little bit of one. I was really tired after this workout, but relieved I could get through it.
Warm-up: 400 swim, 200 kick
6 x 200 free on 3:00 (used paddles on even swims)
400 I.M. kick
1 minute rest
4 x 200 free on 3:00 (used paddles on even swims)
300 I.M. kick
1 minute rest
2 x 200 free on 3:00 (no paddles)
500 free pull with paddles and buoy
1. It was my choice to use paddles on the 200 free swims. I felt like I was dropping my elbow on swims without them and so wearing the paddles forced me to have better form. Tomorrow, if I can get my swim in, I plan to follow Fort's suggestion of using fins and working my legs. No paddles tomorrow.
2. Discovered where my lower back stuff is coming from. I breathe on one side because the pool chemistry is not the greatest and thus, have to breathe every stroke. May use my inhaler next time to so that I can make attempt at breathing every three. My left side is not happy with the constant "twisting."
3. Encouraged I could make it through the workout. Hope to get in once a week with this group to get an endurance workout. Plan to make my other workouts between 2,000 to 3,000 yards and focus mainly on technique.
10 x 25 shooters on back
10 x 50 fly drill
1-4 & 6-9 single arm fly
5 & 8 easy speed fly
10 x 50 back drill w/turtles
-- Love turtles for backstroke, after being indifferent for free. They definitely promote an EVF and a shallower arm pull. Shallower rather than deep works better for me on backstroke.
10 x 50 breast drill
1-5 alternate dolphin and whip kick
6-10 1 pull 2 kick
16 x 25 fast dolphin kick w/board and fins @ :30
4 x 100 w/paddles @ 2:00
50 scull + 50 free
I am a noodler magnate. I've been thinking about this phenomenon or awhile. When there is only one person per lane, noodlers and lap swimmers inevitably want to join my lane. Today, someone wanted to jump in my lane with an actual swim noodle around her waist. Seriously? And why me? I can only surmise that the principal reason is that I'm not a continuous lap swimmer, rest on walls frequently and hence can be more easily interrupted and asked to share. After many years of swimming during lap swim hours, I have also observed that women are always asked to share before men -- no matter which sex is asking. I am well used to sharing lanes. But I have to admit to be slightly perturbed when a slow poke with a super wide breaststroke kick who gravitates toward the middle of the lane chooses my lane instead of another slow poke lane. This even happened yesterday to Wolfy and me. Those of you who train with teams have no idea how frustrating this can be sometimes. Today, when I wasn't even sitting on a wall, someone stopped me in the middle of one of my 50 flys. Seriously?
I did mostly a recovery workout today with a sprint endurance kick set. Then I crawled through absolutely appalling traffic to Pittsburgh. Rush hour apparently starts at 2:00 pm in the DC suburbs on Friday.
Hoping tomorrow will be more fun. I'm out of the pool and onto roller coasters!
FAST Fri Aug 12th 2011 scy
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UT, main pool scy
noon to 1:15 dove in 12:07
wore blue camo jammer
swam with Max & Enrique
(got in the one of 2 lanes that have blocks when the lane lines are east west scy
12 min choice
Main SET: scy
10 x 100 fr on 6:00 fast for time
from a dive off the Blocks
2 heats 2:00 apart
5 SDKs, 50 2 beat kick, 50 6 beat kick
54 on #1 ,
53's on 2 - 8
skipped 9 and
52 on #10
did 100 swim down after most hard 100's
FAST Fri Aug 12th 2011 scy
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UT, main pool scy
6:30 to 8:00 dove in 6:35ish
wore blue FS PRO jammer
swam with Todd
Beside tyler, chris, & Larry
20 min choice
Main SET: scy
10 x 100 fr on 6:00 fast for time
from a dive off the side in
2 heats 2:00 apart
went: 57 on #1 , 4 56's & 4 55's, &
53 on #10
did around 100 swim down after most hard 100
did most fast 100's: 50 2 beat kick, 50 6 beat kick
We are back to short course yards starting today
2 X 200 3:30
4 X 100 1:30
8 X 50 :50
Descend 50's 1-4/5-8
1 X 200 Kick 4:30
2 X 100 kick 2:15
4 X 50 kick 1:15
50's: 25 fast/25 easy
1 X 100 easy swim
18 X 50 1:00
#4-8-12-16 are fast
#17-18 are easy
3 X 300 5:15
3 X 200 3:30
3 X 100 1:45
Within each distance, #1 swim is IM, #2 is 50 stroke/50 free, #3 is free.
WARM DOWN: 4 X 50 easy 1:00
Only 31.5 miles behind my GTD pace to 500 Miles. I'm digging my way out of the hole slowly now. Should be out of the red by around Thanksgiving.
I didn't have to work early this morning (normally 5am, today 10:30am), so I went over to the Y for an hour and a half swim with a goal to make 5K. I made it, but it was tiring. Good practice for my upcoming 5K OW event in Coeur d'Alene, Idaho in 2 weeks, August 27th.
(200 Free, 100 Kick, 300 Pull) x2
300 IM Drill
5 x 200 IM @ 3:00
10 x 50 Kick w/ board @ 1:00
6 x 150 Free Pull @ 2:00
8 x 50 (Fly/Free by 25s) @ :50
500 Kick w/ board (100 flutter/100 breast)
200 Free EZ and out
5000 Yards Whew...that was tiring, I haven't done that much in a while.
In the middle of the 200 IMs, I think after the 3rd one, I looked up and there was a familiar person standing on the deck just watching me swim. I realized it was Peony. She's still going at it in the pool, 1650 Fly and everything, even after a few trips to the Seattle hospital, chemotherapy threatments for her pancreatic cancer. I gave her a big hug. She was so happy to see me. It's really good to see her back in the pool.
The 2200 yd set was kind of interesting. I had to pick out parts where I could recover so I could keep going. Did the whole thing on the edge of falling apart but in the end I had enough to finish the last 100 on 1:11. Once we were done, Dave got the idea of swimming a hard 100 fly. I'm doing a triathlon tomorrow so I passed. He finished in 1:14 with a drag suit on. Nice swim Dave!
400 Warm up
4 times through
* 25 Kick - :30
* 50 Fly/Free - :45
* 75 Kick/Fly/free - 1:15
* 25 Back/75 Free - 1:30
* 100 Free - 1:25
* 100 Free - 1:20
* 100 Free - 1:15
5 x 200 IM - 3:30 (made all on 3:00)
100 Stroke - 2:00
200 IM - 3:00
300 Free - 4:00
250 Cool Down
I had a nice easy swim this morning with a friend over at the Y. I’d been feeling under the weather this week, and was out of the water for the last 3 days, so it felt good to be back swimming again. Here’s what I did:
1000 scy warmup
6 x 50 FR @ :50, desc. 1-3 and 4-6
Then I joined my lanemate for one round of her distance set:
600 pull [I just did 550]
200 easy back
[These were all relaxed pieces—no interval, just :30-1:00 rest in between]
I felt good throughout.
Later this morning I’m headed up to Lake Placid for the 2-mile cable swim plus a few days of r&r. Mirror Lake is one of my favorite places in all the world to swim—it’s where I did my first open-water race back in the mid-90s, and I’ve gone back most summers ever since. After the race Saturday morning, I’m looking forward to some nice long easy swims over the weekend, including at least one lake IM. I’m also anticipating spending considerable time draped over the nearest willing lounge chair reading and napping. If I get a clear night there might even be a moonlight swim—full moon is this weekend! Maybe I’ll find some swim buddies for that adventure at the race Saturday.
This week I have been hurting not only from the drive back from Auburn but the fact I never recovered from the 1500 Free the first day of the meet.
500 Free w/fins every 3rd25 FAST
5x100@1:45 Free w/paddles & bouy
10x50 Free w/snorkle kick offs to 15 meter mark then swim
Total 2000 meters
Got in for a quick 45 minutes before heading out to my daughter's soccer practice.
100 Free/50 Back/100 Free/50 Back
100 Kick on back, flutter/dolphin
200 IM Drill
300 Free Pull
12 x 50 Free @ :45
10 x 100 Free Pull @ 1:15
#1-4 held 1:07s
#5 EZ on 2:00
#6-9 held 1:07s
#10 dropped the paddles/buoy, went swim all out went a 1:00.
Cool down in the showers. I'll be back in the morning to go for a 5000+ yard set. No work till later in the day.
O.K. I feel like I am getting back on track. The plan is that I will take the next month to do what I call "leaning up." My weight is at 145 which is not bad except the old body fat percentage has gone up. I have now what one would call a curvy body which is nice in some ways, but not what I am used to. So, the plan is to lean down to perhaps 137 to 140 and add back some muscle.
For the next month, I hope to alternate run days and swim days. No weights until I lean down. So, probably am talking about mid-Septemeber before I hit the weights.
I really would like to do Auburn in February and the SCY Nationals in April. It will be interesting to see if I can get back in shape in time even though I have been on a one year taper.
I do have to say that my body feels pretty good. All those places that felt really tight before I went on my one year break - my lower back and shoulders - feel fine now. I noticed on my dolphin kick the other day that I was getting a better range of motion and more power in my hips. My lower back is not tight at all! On fly, no shoulder issues either.
This is what I have done so far this week:
Treadmill run. Ran 3 miles as follows:
-started each mile at 6.0 mph and worked up to 7.5 or 8.0 mph by the last 1/4 of the mile.
-walked for 30 seconds at each mile
400 - 100 free, 100 breast kick, 100 back, 100 dolphin kick
8 x 50 - alternate 50 drill with 50 swim 1:15
1 & 2, 7 & 8 are fly - use fins with on swim
3 & 4 are back, 5 & 6 are free - use fins on swim
4 x 100 alternate 25 hard/25 easy on 1:45
did kick with fins - made sure to alternate back kick, kick on side, and dolphin kick on back
4 x 100 odds are pull, evens are swim on 1:45 - did back on odds just using paddles and did free on evens
2 miles on the treadmill as follows:
1/2 mile warm-up at 6.5 mph
alternate 2 minutes walking with 1 minute fast (did first one minute at 7.5 mph and worked my way up in speed so that I was at 9.0 mph on my last one minute run)
2 minute easy walk
Had planned to swim, but just as I was about to leave locker room with suit one, it thundered. So, will try to get it in tomorrow.
I am looking for any suggestions on how to improve muscle tone in my thighs. My calves are fine, but the thighs - ugh. Would love to hear any suggestions that involve swimming or running. Would doing a bunch of evil stroke kicking would help?
Updated August 11th, 2011 at 10:59 PM by elise526
LCM @ Rockville:
12 x 50 various, broken with Wolfy chats
-- used fins
4 x 50 burst dolphin + cruise
5 x 100
50 free + 50 back kick build
5 x (50 easy speed fly + 50 EZ)
5 x (50 back @ perceived 100 meter speed + 50 EZ)
100 scull w/paddles
100 free w/paddles
Total: 2600 m
It was an utterly gorgeous day for a drive to MD to swim in Rockville. Bonus: I got to see Wolfy and catch up on life and swimming a bit. His advice: don't "go crazy" before the Terrapin Cup.
Since I am so unused to swimming outside, it seems difficult to really let 'er rip. I'm always worried about swimming straight, crashing into the slow mo lap swimmers there, crashing into the bottom at the shallow end, or crashing at the end with no backstroke flags. Much mental energy goes into crash avoidance. I also get utterly distracted by the sun and the reflections in the water.
I did the 50 flys today mostly for psychic benefit. The 50 still seemed very long. The backstroke 50s were much easier. I was mulling over going to hot yoga tonight, but I find myself too tired from that wee workout. Read: out-of-shape-sprinter-from-excessive-tapering. And, besides, I must pack! I'm going to Pittsburgh tomorrow for the weekend. Roller coasters at Kennywood and a swim with Jimby await! Will try to squeeze in RC exercises and stretching tonight.
My right front shoulder is still bothering me some. I suspect I re-aggravated it with the sprinting at nationals. It would probably appreciate some gentler aerobic work for awhile. Perhaps after the meet.
- 150 free/150 back
- continuous, in streamline, no board, 50 fly/50 breast/50 free/50 back, used snorkel for fly-breast-free
4 x 50/1:00 25 Free – 25 Stroke
- for stroke went fly-back-breast-fly
4 x 50 25 Fast – 25 easy
25 easy – 25 Fast
- all free
Set #1: Stroke/Free
3 x 100/2:00
1= 25 stroke (fly) – 75 free - went 1:34 on both
2= 25 free – 50 stroke (back) – 25 free went 1:35 on both
3 = 75 free – 25 stroke (breast) - went 1:38 on both
2 x 100 IM/2:30 - went 1:40± on all
Set #2: Kick/Swim
8 x 50 25 fast – 25 easy
Alternate kick/15sr with swim/20sr
- did free on 1-2, 5-6, back on 3-4, 7-8
Set #3: Pull
1 x 400
- w/buoy and freestyle paddles
100 easy free & back
Total: 2800 meters
Updated August 12th, 2011 at 04:49 PM by poolraat