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  1. Sunday Dec 27th 2009

    by , December 27th, 2009 at 10:52 PM (Ande's Swimming Blog)
    Sunday Dec 27th 2009

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    TODAYS SWIM PRACTICE

    LCM
    Whitney coached
    noon - 1:30
    main pool
    swam with larry max nate marcio and paul
    dove in at 12:03

    WORE briefs and B70 Legs

    warm up
    200
    100 k
    100 ra
    100 la
    100 IM drill
    100 fr

    main set

    5 x 100 desc on 2:15
    went 1:07

    assigned 500
    did 200

    5 x 100 desc on 2:00
    went 1:01 on 5

    assigned 500
    did 300

    assigned 5 x 100 desc on 1:45
    did 3 x 100, swam pretty easy
    skipped number 4
    went 58 on #5

    assigned 500
    did 400


    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    Categories
    Swim Workouts
  2. Saturday Dec 26h 2009

    by , December 27th, 2009 at 10:41 PM (Ande's Swimming Blog)
    Saturday Dec 26h 2009

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    swim center
    SCY diving well
    Eddie Reese coached
    8:00
    swam with jon tyler scott spann & andrew wang

    800 warm up

    kick set
    3 rounds of
    3 x 100 k on 1:30
    50 fl k on 50
    100 fl k on 1:40
    59 fl k on 59

    2 rounds of
    300 fr on 3:30 skipped a 50
    200
    2 x 75
    2 x 50
    4 x 25
    50 easy


    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 28th, 2009 at 03:58 PM by ande

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  3. Emerging from laziness

    by , December 27th, 2009 at 08:46 PM (Elise's Fitness Fun)
    Missed working out Christmas Eve and Christmas Day. Had intended to swim on Christmas Eve, but forgot my cap and goggles. By the time I could have gotten back with them, the pool would have been closed.

    On Saturday, got in a 2000 yard workout. Used fins for most of the workout.

    200 easy to warm-up

    REST OF WORKOUT WITH FINS

    4 x 25 underwater on :45

    6 x 50 dolphin kick on back on :50

    4 x 75 - back/free/back - go halfway underwater on each 25

    2 x 50 AFAP on 3:00 - did a 50 free and a 50 fly

    4 x 75 fly on 1:45- 25 one-arm fly/ 25 - 2 rt/2 lt/ 2 full/ 25 fast fly

    4 x 75 back on 1:45 - 25 rt/25 lt/ 25 fast back

    2 x 150 free on 1:00 rest - 50 12 kick/3 stroke, 50 6 kick/3 stroke, 50 fast free

    100 easy

    2000 yards

    Today, hit the weight room and did the following:

    Jump rope: 100 skips/50 jumps/50 skips/100 jumps

    Bench press: bar x 5, 55 x 5, 3 sets of 90 x 5

    Lat hi row: 2 sets of 90 x 5, 3 sets of 130 x 5

    2 sets of 25 sit-ups with 12 pound med ball

    100 bicycles

    Military press: 2 sets of 40 x 8

    Alt. hammer curls: 2 sets of 15 x 8
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  4. Run + Core, Sun., Dec. 27

    by , December 27th, 2009 at 05:43 PM (The FAF AFAP Digest)
    5 mile run:

    The sun shone and the temps soared above 50, so I decided that it was time for my first zen run of the winter. The first mile felt wretched, but then I settled into a groove. It was still pretty muddy, so the shoes are a bit trashed. My right hammie protested a teeny bit. But since I didn't have a hangnail, , I kept running.

    Core work:

    I got home, watched the Duel in the Pool and then did the P90X abs plus 20 minute video. I like the standing X crunches. The last exercise, called "cherry bomb," is also pretty cool -- it consists of banana, roll to side, roll back to banana, crunch into canon ball, explode with arms and legs in giant X. All the balancing requires a lot of core strength.

    I couldn't believe what a little skinny boy Michael Phelps looked next to Nathan Adrian!

    Allergies:

    Ugh! Went out to a nice dinner last night and then had an immediate hive attack. Worst one yet. I've been pretty bad about cutting out lactose and gluten this week -- too many xmas cookies and fudge! But I think it must have been the risotto and creme brulee that did me in last night. I think my 6 week cold turkey effort begins today!

    Updated December 27th, 2009 at 06:19 PM by The Fortress

    Categories
    Running
  5. Back to the pool

    I had a great Christmas, but ate far too much cake. (They’re so good down here—you can’t get proper cakes in NYC. The Times food section even did an article on southeast Alabama layer cakes a few weeks ago. Those are the kind of cakes I grew up with.)

    Today the pool was set up SCY, and was very warm after 3 straight days of sleeping under its covers. The staff uncovered only 4 lanes for lap swimming, so the deep end of the pool remained dark and sort of scary. I eased myself back into swimmer mode with the following solo workout:

    1000 warmup

    8 x 75 K/D/S @ 1:30, 2 of each stroke, IM order

    4 x 250: 1st = 25 FL/50 BK/75 BR/100 FR, then rotate through strokes in IM order thereafter

    400 warmdown

    Now to stretch; tomorrow will be a real workout plus weights day.
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  6. Snow'in Sunday

    by , December 27th, 2009 at 04:30 PM (Swimming, Life, and Other Stuff!)
    I'm sitting here during the time I alotted to make my sub plans for the week I'll be gone doing anything except what I'm supposed to be doing.
    I've got White Chicken Chili and Regular Style chili cooking downstairs for dinner! Yummmmmmm!
    It's snowing out! One of those beautiful, large fluffy types of snows! I think we're getting 4 inches.

    Today's Swim: (nuthin special at all)
    *I missed the warm-up (talking to people)
    *4 X 200 Free on 3:30
    *4 X (100 on 1:45/ 3 x 50 on 1 minute) i did all free
    *Super 500 on :30 per 25 pace
    *400 backstroke cool-down
    2,700 scy

    I think I have a plan in mind to train for the 10K swim in July. I am going to start doing 1 longer workout each week (starting with 5,000 tomorrow). Everything else during the week will remain 2,500-3,500. Each month I will increase the long workout by 500 yds.
    In May I will assess how I feel (7,000 yds) and possibly slow down to every other weeks long workout. In June I would be up to a 7,500 workout. I really have no intentions of doing a 10,000 meter workout. My rational is that I never ran marathons to train for a marathon so the same should go for swimming. Also I am mostly just training to finish, no fast times expected here at all.
    Let me know if you think my plan is not going to work!
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  7. Sunday morning

    by , December 27th, 2009 at 11:30 AM (My Passion)
    Today is a sunny, cool 35 degrees. I did not want to run today (I NEVER want to run), but I like to be with my friends, so we planned on a meeting place about 2 miles from my house. I took the dog since she was so excited as I filled up my water bottle (I also brought her leash, but did not plan to use it).

    As I neared the waiting place, I saw two people, I thought one was Ernie, but the other was too tall for who I was expecting to see. It turned out to be Bob, on of our swimming buddies. Kathy and Kara and run the other direction looking for Bob, but he had driven to the meeting spot since he is building up his mileage.

    I introduced Kara and Bob to Samantha the dog, who by the way did very well without her leash.

    We ran 3 miles to the end of the road and turned around. It was another .5 mile to my neighborhood. Kathy and Ernie refilled their water bottle at my house and the rest of them took of again.

    5.5 miles is a good amount for me to build back up my distance. It was a beautiful day, with good friends and a good dog. I took a hot bath upon returning and am feeling real good right now.

    Running buddies are how I keep up some of my cross-training. I HATE to run, but my friends are so fun to run with, I forget that I am running. The dog is also a good running buddy. She has stuck close to me all morning because of the run (I think she is in love with me again )

    Happy Swimming
  8. 12/27: Why did I get out of bed this morning

    by , December 27th, 2009 at 09:57 AM (Random Nonsense)
    Lifetime SCM

    Warm up
    - 1x300 free
    - 1x300 kick w/board
    - 1x300 IM
    Main Set
    - 3x
    -- 3x200 on 3:00 descend from ez to hard
    -- 1x200 on 4:00 back
    Kick Set
    - 1x150 kick w/board moderate
    - 400 IM 50 swim/50 kick
    - 1x150 kick w/board small amplitude high frequency
    Hot Tub

    200s Hard: 2:30, 2:29, 2:27

    200 Back: Wasn't strict on the 4:00 since I was getting out to drink water.

    Forgot my water, so I had to stop after the 200 backs to get out and drink from the water fountain. Originally planned to do 5 times through, but without water, I knew that was a bad idea. Three times through let me start really pushing the hards from the start.

    Getting out of the pool, I slipped on the edge and banged my shin pretty hard. I expect most of it to be bruised later.

    After the hot tub, I noticed my toe was bleeding profusely. I must have ripped it open when I slipped. Got it to stop bleeding long enough to get a tissue in the locker room and shove it into my uggs.

    Switched to flip flops when I got home after taking care of my toe. Took two arm fulls of recyclables to the bin on the curb, and slipped on the little bit of ice that is still on the driveway. Bit it hard on my left arm, scrapped up my left elbow good. Luckily the glass that went flying through the air as I fell didn't shatter and litter me with shards.

    I might have pulled a muscle in my back during the fall. No problem breathing, but coughing or laughing hurts on the left side specifically behind the shoulder blade.

    Nothing major, but the minor things happened so close together, I am afraid to do anything. That's my excuse, I am sticking to it
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  9. HOLIDAZE

    OK, so no surprises here... I am no fan of holidays and the xmas- New Year break is especially long and painful. My home pool (SUNY New Paltz) is closed for about 2 1/2 weeks and those of us who are addicted to yards are left to fend for ourselves in between the parties and pig-outs. I am happy to say that this years weight gain is actually welcome, and I will wear my extra anatomy proudly!

    I saw a friend who is a personal trainer (and a hell of cyclist) at one of the many parties of the season, and after listening to me bitch about pool closure for an hour he convinced me to join him for a TRX session on the 24th.
    I did, it was fun and I like the idea of being able to run through a circuit of about 10 exercises without changing equipment. I think I will be adding this as a regular part of my training 3x per week. We worked on some great shoulder stuff.

    On the 24th and 25th I joined a couple of my polar bear friends at Coney Island for some time in the brine. I wouldn't call what I was able to do in the 42 degree water swimming, but it felt good to get in the ocean. It was just a couple of weeks ago that I had a 45 minute swim in 48 degree water, but this 6 degree drop was extreme. I never felt comfortable with my head and neck in the water, and today, strong winds made for some big surf (for Coney Island).
    I had a good time diving under the waves and did a little body surfing, and when it was time to get out, the blowing sand felt really sharp when it hit my frozen skin.

    Tomorrow, I feel compelled to do the obligatory 100x100 end of year mega set. This should set me up nicely for the hour swim in January.

    I have received confirmation from Catalina pilot John Pittman..... my date is official: leave on July 19, swim on the 20th. All the ducks are in a row:
    April 17 - Tampa Bay
    June 12 - MIMS
    July 20 - Catalina
    Aug 28 - Sept 6 - English Channel

    I hope to squeeze a few more events into the 2010 season... like The Little Red Lighthouse, Grimaldo's Mile, etc.

    I am really excited to swim an event CIBBOWS is putting on in November... a 5k at Coney Island on November 6th!
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  10. High School Meet

    by , December 26th, 2009 at 11:17 PM (Swimming, Life, and Other Stuff!)
    Nasti practice this morning. Our normal organizer wasn't there so we didn't have printed workouts. Someone suggested swimming a "High School Meet" so we did:
    *Warm-up (200 Free swim/ 200 mixed kick/ 2 X 100 backstroke)
    *200 IM (medley relay done alone)
    *200 IM (the ind race)
    *200 Freestyle
    *200 Freestyle Relay (done alone)
    *50 Freestyle
    *100 Butterfly
    *100 Freestyle
    *500 Freestyle
    *100 Breastroke
    *100 Backstroke
    *400 Freestyle Relay (done alone)
    2,750 scy (no cool-down, we ran out of time) I'm not sure of any of the intervals, we just kinda did it and kept it moving.

    I just got back from the movie "Blindside".
    I'm not a Sandra Bullock fan but this was a good movie with a nice message...true story too!
    Definitely a holiday "feel good" movie!
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  11. Fortress Locks

    by , December 26th, 2009 at 06:57 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Our dear Leslie is thinking of changing her hair color for the 2010 swimming season. In an effort to help her decide which way to go, I asked my brother to put together a sampling of some of the more fetching colors worn by fashionable women this season.

    Please vote for your favorite, and provide a rationale in the comments section below.

    To make voting easier, simply indicate either:


    1. Aquamarine/Scope Mouthwash
    2. Lady Carrot Top
    3. Papal Purple
    4. Scott's Turf Builder


    Note: to vote, please visit this thread by clicking here: [ame="http://forums.usms.org/showthread.php?p=202158#post202158"]Leslie "The Fortress" Hair Color Poll - U.S. Masters Swimming Discussion Forums[/ame]

    I think the one thing we can all agree is that all of these colors would look great on our Leslie--she really can't go wrong with any of them.

    Updated December 26th, 2009 at 07:08 PM by jim thornton

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  12. 12/26: Working on dropping my low rest interval

    by , December 26th, 2009 at 04:29 PM (Random Nonsense)
    Lifetime SCM

    Warm up
    - 200 free
    - 200 kick moderate with board
    - 200 back
    - 200 free
    Main Set
    - 6x100 on 1:25
    - 1x300 on 5:00 50 back 250 free
    - 5x100 on 1:25
    - 1x300 on 5:00 50 back 250 free
    - 4x100 on 1:25
    - 1x300 on 5:00 50 back 250 free
    - 3x100 on 1:20
    - 1x300 on 5:00 50 back 250 free
    - 2x100 on 1:20
    - 1x300 on 5:00 50 back 250 free
    - 1x100 faster than 1:10, went 1:09
    - 1x300 on 5:00
    Warm down (sorta)
    - 4x150 50 kick hard with snorkle, 100 back ez

    5300M total

    Didn't swim this morning but in the afternoon. Had my own lane, but I had a couple people "visit" my lane during a fast set and almost get clobbered. I like swimming in the morning because there are less people and there is no bright sun coming in the windows, but the longer workouts have probably benefited from me eating beforehand.

    Pool was about 4 inches low today. One of the hot tubs was a brownish green. I am considering looking into a membership at the Community Activity Center, which has some USAS practices and 11 lanes. It is about as close as Lifetime, not much cheaper and not 24x7, so...
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  13. Endurance Kick, Sat., Dec. 26

    by , December 26th, 2009 at 03:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 variety

    Main sets:

    5 x 200 kick w/MF & board @ 3:30
    20 pullouts after each 200

    50 EZ

    8 x 100 @ 1:30 w/fins
    50 backstroke kick/50 backstroke swim, 8 SDK per 25

    50 EZ

    5 x (5 x 50), done as:

    #1-5 = evil w/fins (emphasize long pullouts, hunching and hinging) @ 1:00
    2 minutes vertical kicking (flutter)
    #6-10 = kick w/board done: EZ/fast/EZ/fast/EZ @ 1:10
    2 minutes vertical kicking (dolphin)
    #11-15 = single arm fly @ :50
    2 minutes vertical kicking (flutter)
    #16-20 = double shooters w/fins, 1 breath at turn @ 1:00
    2 minutes vertical kicking (dolphin)
    #21-25 = evil w/fins @ 1:00
    2 minutes vertical kicking (flutter)

    100 EZ

    Total: 3950 + VK + pullouts

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

    Commentary:

    I walked into the Rec Center and saw a sign warning that the pool was only 78-80 degrees b/c of a mechanical problem. Imagine my delight; I thought it would be empty. No such luck; it was pretty packed, but with real swimmers. Still, I had half a lane or a whole lane for my workout. And the pool was more like 80 -- perfect!

    Oddly, I didn't feel that rested after a relatively easy workout on Friday and a day off on Saturday. Maybe too much Xmas excitement ...

    On another note, I am contemplating becoming a redhead for 2010. I've been blonde forever. A Facebook friend was warning that I might be a faded pinkhead or it could turn orangey. Anyone have any experience with this? I'm consulting my stylist who is a redhead triathlete. Sounds like it could be hard to maintain ...

    Xmas Gifts:

    I got 2 SR gifts for Xmas: an underwater camera recommended by Q and a parachute. Looking forward to using them. My mother also brought me some pure arnica from Mexico. This is a key ingredient in the Traumeel I occasionally use for muscle pain/inflammation/bruises.

    Updated December 26th, 2009 at 04:02 PM by The Fortress

    Categories
    Swim Workouts
  14. Saturday after Christmas

    by , December 26th, 2009 at 02:37 PM (My Passion)
    Alarm went off at 5:35 wakng me from so deep a sleep, that it took me a second or two to figure out what was happening. (I usually wake up and jump out of bed).

    Practice started at 6 am and this was the workout:

    100 free warm-up
    5 X 100 Fly -Kick- left arm - right arm - full fly each 25
    5 X100 Breast -Kick - 50 br drill (2 kick/pull) - full breast
    5 X 75 Back - Kick - drill- full back (last one was 50 full back)
    5 X 100 Free pull

    Afterward we went to two (they are married and my running buddies) of our co-swimmers house, and they made us all breakfast. It was delicious.

    Had a great day yesterday. My daughter got me an 'Ugly" suit and a cap to match and I am very excited for my current suit to wear out so I can wear my Ugly!

    Happy Swimming
    Categories
    Swim Workouts
  15. Back to Triathlons and Christmas ramblings

    by , December 25th, 2009 at 11:19 PM (Swimming, Life, and Other Stuff!)
    Wednesday's Swim: I did Fort's "12 days of Christmas" workout. There were just a handful of people at this last minute workout. The men decided to do "100's to Failure". I was in the mood for something a bit more upbeat so I talked my lane-mate into this fun workout!

    Thursday: I spent the entire day cooking and getting ready for dinner and next morning's brunch. No workout today!

    Friday: Merry Christmas! Great fun with family! I ended up taking a 1 hour run in the eve after the kids left for their Dad's Family Christmas.
    All the preparation was well worth the time spent with family and friends!

    Marty gave me a carbon fiber custom made Aerocat tri bike for Christmas. He loves to buy bicycles! He accessorized the bike with a computer, Pearl Izumi shorts, a spinning rack?, a couple video workouts to spin to, bike shoes, clips and fancy pedals. I guess I might do some sprint triathlons. I did triathlons 3 years or so in the early '80's. After having 3 kids in 5 years I gave it up and stuck with running only.
    I hope I am worthy of this fast bike and make good use of it. Time will tell.
    My kids got me the "Swimovate" watch. This watch counts laps, records splits, ranks swimming efficiency, times, and records stroke count. This watch could be a handy tool to use while training for my 10K this summer. I was amazed and appreciated the research they did to find this fun and useful toy for me!

    I am driving my youngest daughter down to Tampa January 2nd to start College. I ended up taking the whole week off so I can help her get set up and ready to go. She is staying in a condo since student housing is all full. I plan to swim with the St. Pete masters at North Beach Pool whilst I'm there. This is a cool treat for a mid-westerner in January! (even though the practices are at 5 a.m.
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  16. Merry Christmas & Mood Tips

    by , December 24th, 2009 at 08:31 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Comrades!

    Merry Humanist Christmas one and all.

    I suspect today's vlog may not be exactly the "big present" you were hoping for.

    In fact, it might not even qualify as much of a "stocking stuffer" for those of you whose minds are "right."

    However, if somewhere out there in the greater community of swimmers there exists a single seasonally affected soul, and if this solitary seasonally affected soul have already watched ad nauseam Its a Wonderful Night and/or A Christmas Story and/or any of the other innumerably rerun TV shows that are on tonight and tomorrow night and every night for the foreseeable future, it is to you--fellow traveler in this veil of tears!--that I dedicate this brand new Yuletide triple feature.

    The first film is a brief introduction by me to the second film, which is an overly long review of some of the current psychiatric literature on mood improvement.

    You will note I have left out some of the strategies that have received attention of late, particularly data from the TC-5214 phase 2 trial, which indicated that targeting Nicotinic Acetylcholine Receptors may prove to be a beneficial augmentation treatment with promise for providing relief to millions of patients who do not respond well to first-line SSRI therapy.

    I jest!

    Everyone is familiar with that research, so I have concentrated my droning lecture on other findings that are not only of scientific note but which will perhaps prove a little more actionable in the near term for patients like you and me.

    The final, and without doubt best, of tonight's triple feature is yet another Christmas mood enhancing charmer by my twin brother John.

    I think those of you who live in hot house climes like California, Florida, Texas, and Arizona may find this brisk little glimpse into the world of snow quite refreshing and soul cleansing.

    Again, Merry Christmas one and all! And I will not be at all offended if you use my two filmic contributions as a form of sleep aid. I have been told that my haltingly monotonous lecture style may soon attract the attention of regulators at the FDA itself, so powerfully soporific is its influence of listeners.

    Turn the lights down low, get under your comforter, click the first film, and....
    You are getting very sleepy....


    1. Introduction to Jim's Seasonal Mood Tips for Swimmers:

    [ame="http://www.youtube.com/watch?v=eb8es8vh778"]YouTube- Introduction to Jim's Seasonal Mood Tips for Swimmers[/ame]



    2. Jim's Seasonal Mood Tips for Swimmers:

    [ame="http://www.youtube.com/watch?v=-Kfa-R_yOS8"]YouTube- Video 17[/ame]


    3. Jingle All the Way:

    [ame="http://www.youtube.com/watch?v=eoA3WUda6OU"]YouTube- Snow Day[/ame]
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  17. 12/24: Solo swim

    by , December 24th, 2009 at 04:38 PM (Random Nonsense)
    Lifetime SCM

    Skipped this morning and felt bad about it. Got out of work early, so I headed to the gym to do a nice easy Tom Pattersonesque workout. Stolen from Patrick Cantrell with some minor mods.

    600 swim every 4th back
    400 swim every 4th kick on back
    600 free on 9:00
    400 back on 7:30
    2x300 free on 4:30
    300 IM on 5:30
    3x200 free on 3:00
    200 IM on 4:00
    4x150 free on 2:15
    100 IM on 2:00
    4x150 ( 100 kick 50 back ) on 2:30
    200 easy back/free

    5,000M about 1:40
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  18. The Workout Before Christmas

    by , December 24th, 2009 at 04:29 PM (The Labours of SwimStud)
    Well the usual 40 mins elliptical and then yoga ball core work

    I've lately added in some weights for shoulders on the en of this workout for 2 reasons:
    1) to help with butterfly
    and
    b) to proctect my RC.

    I did
    1 set of laterals
    1 set of RC demi laterals with 5lbs
    1 set of rear delt raises
    1 set of tricep extention

    Then did some incline bench "swimming" with 2.5lb plates...

    Ready for the festivities...
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  19. Thursday, Dec. 24

    by , December 24th, 2009 at 02:41 PM (The FAF AFAP Digest)
    Everyone else in the family worked out this am, so I happily took the midday slot.

    Drylands:

    RC Work, 15-20 minutes:

    Did: internal and external rotators, prone scapular scrunches, 3 position arm extensions, seated straight arm dips, med ball on the wall and DB shrugs (I'm adding these to my RC routine)

    Core Work:

    Just did a few exercises:

    romanian sit ups, 2 x 15
    dreya roll into jack jump, 2 x 10
    hanging in & outs, 2 x 10 (pull knees up, kick feet out straight, curl knees back and down)
    hanging core swings, 2 x 10 (swing slightly forward using core, knees up high, swing backward using core, heels up as high as possible)
    back extensions w/25 lb plate, 2 x 15
    straight leg hip lifts on bench, 2 x 15

    10-15 minutes of stretching


    Swim/SCM/Solo:

    Warm up:

    500 variety

    Main set: (from J. Miller)

    4 x 75 free @ 1:20
    1 x 25 fast, shooter on belly
    4 x 75 back @ 1:30, 9 SDK per 25
    2 x 25 fast, shooters on back
    4 x 75 evil w/fins @ 1:30*
    3 x 25 fast, dolphin kick w/snorkle
    4 x 75 single arm fly drill @ 1:30
    4 x 25 fast @ :30, flutter kick w/board & fins

    * Swimming with evil with fins and working on long pullouts is like a breath control set. I only take 3-4 breaths per length. Evil is exhausting.

    50 dolphin dive

    Total: 2050 meters

    short hottub & steam


    MERRY CHRISTMAS EVERYONE!!!
  20. Thursday Dec 24th 2009

    by , December 24th, 2009 at 01:00 PM (Ande's Swimming Blog)
    Thursday Dec 24th 2009

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    SCM relay records updated

    thanks to everyone who follows my blog, I try to do things in practice that are blog worthy, so I'll have something interesting to write about


    yesterday I came back to the noon practice & did a double. did a fast 100 fr & some fast flutter kicking
    went 51 or 2 & went 1:05 & 1:03 on my 100's flutter kick
    swam with
    Larry, Paul, Kendall &
    Asa Lawrence, Mary's brother, he swam for UT when I did

    Lifted weights at world gym


    swam this morning at Stacy pool
    easy went around 500



    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 26th, 2009 at 12:50 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts