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  1. Back from the beach

    by , June 22nd, 2010 at 12:18 AM (Elise's Fitness Fun)
    Was at the beach from Wednesday, June 16 until today. I blogged Wednesday and Thursdays runs at the beach. Wednesay's run was actually done on the beach without shoes. Thursday's run was done on the bike/run path along the road and definitely with shoes. Took Friday and Saturday off.

    Sunday, went to the Destin Y and did the following:

    Warm-up: 400 Reverse I.M.
    8 x 50 Free on 1:00

    10 x 100 Free on 20 seconds rest - held 1:10

    200 easy

    2000 SCY

    In the early evening, went for a 40 minute run on the beach without shoes.


    A month after Nationals, and I seem to have only put on a pound. Interestingly enough, I see that my upper arms have shrunk while my hips seems to have grown. I had thought about starting on a triathlon program this week to do a sprint tri in August. Was kind of looking forward to doing some tough workouts and hoping to drop a few pounds. With the heat, I can't seem to get very excited about getting in shape to do triathlons. Plus, I seem to have kept my various medical ailments under control with what I've been doing up until this point. Not really sure I want to risk "medical stability" by taking on a triathlon trainng program.

    I need some kind of goal to shoot for to get me motivated to work out. Guess I'll sleep on it and figure things out tomorrow.
    Categories
    Uncategorized
  2. Monday, June 21

    by , June 21st, 2010 at 10:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    16 x 25 shooters w/MF
    belly, left side, right side, back

    Main Sets:

    10 x 100 kick-pull @ 1:30
    50 free kick on side (left, right) + 50 free w/paddles & fins

    1 x 50 scull
    1 x 50 AFAP back w/fins (went 23.5-24)
    1 X 50 EZ
    1:00 vertical breast kick

    6 x 100 @ 1:50
    odds = breast pull
    evens = russian breast drill
    (focused on not undulating on pull down)

    1 x 50 scull
    1 x 50 AFAP back w/fins (23.5)
    1 x 50 EZ
    1:00 vertical breast kick

    10 x 100 kick-swim @ 1:30
    odds = 50 dolphin kick w/board + 50 single arm fly
    evens = 50 back kick + 50 back

    1 x 50 scull
    1 x 50 fast breast w/fins (cramped, went 31+)
    1 x 50 EZ
    1:00 vertical breast kick

    6 x 100 @ 1:30
    free pull w/paddles

    100 EZ

    Total: 4750

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


    Commentary:

    Posting this after the longest Monday night summer league meet ever ... The team had to get a special exemption to keep the pool open longer, the two teams were so big. I am dead from standing for so long in the heat. Lots of breaststroke DQs as usual. It's amazing the bizarre stuff you see on the evilstroke -- one kid took 4 breaststroke kicks while still fully submerged on the start. I had to DQ a fast USA kid because he was fully submerged before touching the wall on his backstroke finish. The kids think it's cool to have to that long dive to the finish, but it can be illegal.

    I felt much better in the pool today after eating more normally yesterday (and retoxing ). I was pretty surprised I still had good speed on my AFAP 50 backs. Actually, I felt like I had good leg speed, but not good arm speed.

    As my vaca approaches, I am somewhat bummed I have to be out of the water for another 2 weeks. I feel like I am just getting back in shape. And I know 2 weeks out of the pool, even with other exercise, will require a new start up period. And Jimby has warned me this is NOT a good thing. Oh well, at least my shoulders will be well rested.

    I am frighteningly busy the next 2 days, but hope to get in a quick gym session tomorrow and go to my first LC practice of the season tomorrow night. I'm sure that will be a kick in the pants.

    I need to pack ... I abhor packing.

    Updated June 21st, 2010 at 10:58 PM by The Fortress

    Categories
    Swim Workouts
  3. Monday, June 21

    by , June 21st, 2010 at 10:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    16 x 25 shooters w/MF
    belly, left side, right side, back

    Main Sets:

    10 x 100 kick-pull @ 1:30
    50 free kick on side (left, right) + 50 free w/paddles & fins

    1 x 50 scull
    1 x 50 AFAP back w/fins (went 23.5-24)
    1 X 50 EZ
    1:00 vertical breast kick

    6 x 100 @ 1:50
    odds = breast pull
    evens = russian breast drill
    (focused on not undulating on pull down)

    1 x 50 scull
    1 x 50 AFAP back w/fins (23.5)
    1 x 50 EZ
    1:00 vertical breast kick

    10 x 100 kick-swim @ 1:30
    odds = 50 dolphin kick w/board + 50 single arm fly
    evens = 50 back kick + 50 back

    1 x 50 scull
    1 x 50 fast breast w/fins (cramped, went 31+)
    1 x 50 EZ
    1:00 vertical breast kick

    6 x 100 @ 1:30
    free pull w/paddles

    100 EZ

    Total: 4750

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


    Commentary:

    Posting this after the longest Monday night meet ever ... The team had to get a special exemption to keep the pool open longer, the two teams were so big. I am dead from standing for so long in the heat. Lots of breaststroke DQs as usual. It's amazing the bizarre stuff you see on the evilstroke -- one kid took 4 breaststroke kicks while still fully submerged on the start. I had to DQ a fast USA kid because he was fully submerged before touching the wall on his backstroke finish. The kids think it's cool to have to that long dive to the finish, but it can be illegal.

    I felt much better in the pool today after eating more normally yesterday (and retoxing ). I was pretty surprised I still had good speed on my AFAP 50 backs. Actually, I felt like I had good leg speed, but not good arm speed.

    As my vaca approaches, I am somewhat bummed I have to be out of the water for another 2 weeks. I feel like I am just getting back in shape. And I know 2 weeks out of the pool, even with other exercise, will require a new start up period. Oh well, at least my shoulders will be well rested.

    I am frighteningly busy the next 2 days, but hope to get in a quick gym session tomorrow and go to my first LC practice of the season tomorrow night. I'm sure that will be a kick in the pants.

    I need to pack ... I abhor packing.
    Categories
    Swim Workouts
  4. 6/21/10 workout

    Swam this evening on my own. Felt the need to relieve some work stress and this is the best way I know how. Been thinking about things with this new project I have thrown at me. Im gonna try like hell to get at least 4 days in a week. Figure if I can do that I might still do a meet or two this summer.

    25 yard pool
    Warmup
    500 whatever
    10x50's @ 50 drill/swim

    Main Sets:
    5x100's free on 1:20 decend, 1:07, 1:04, 1:01, 59, 57

    10x50's @ 45 kick w/ fins, 1st 25 kick down only fast, 2nd 25 swim back fast, did odds fly, evens free

    4x300's pull free @ 4:00 these were decend and working them with plenty of rest, 3:20, 3:15, 3:10, 3:05

    300 kick no fins, butterfly kick on back

    5x100 IM's @ 1:20 held 1:12's just cruise

    200 warmdown

    Plan on swimming in the morning with age groupers.
    Categories
    Uncategorized
  5. Monday at St Charles

    by , June 21st, 2010 at 06:50 PM (Adventures in Swimming)
    Coached the Sharks SCY Inside

    Warm Up
    300 Swim, 200 Kick, 200 Pull

    Set 1
    4 x 25 Kick :05 r
    2 x 50 Drill/Swim by 25 :10 r
    3 x 75 Descend :15 r
    Repeat

    Set 2
    4 x 125 75 DPS, 50 Increase speed, Maintain Stroke count :15 r

    Set 3
    200 Swim Good Effort :10 r
    4 x 25 Kick Recover :10 r
    2 x 100 Swim use 6 beat kick on last 25 of each 100 :15 r
    100 EZ
    1 Min rest, Repeat

    Warm Down
    6x25 Drill/Swim/Whatever

    I swam this after work. There must have been 30 5-8 year olds having
    lessons while I was swimming. Those are some BRAVE Instructors!!!
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  6. Saturday's Madness

    by , June 21st, 2010 at 06:42 PM (Adventures in Swimming)
    Coached the Sharks SCY Outside

    This is a modified version of a couple of different workouts I found here. Thanks!!

    WARM UP
    600 Swim, Nice and easy, mix in a drill or kick Every 4th length
    Try These ~ CATCH UP, FTD, FTD CATCHUP (MY Favorites)
    Or Right Arm with Left arm in front and vice versa
    3 Strokes ~ balance face up w/6 kicks 600/600

    SET 1
    4 X 75 BUILD @ 1:05 (about 10 sec rest)
    3 X 100 NEGATIVE SPLIT @ 1 :25 (about 15 sec rest)
    2 X 125 PULL @ 1:45 (about 15 sec rest)
    3 X 100 DESCEND @ 1:30 (about 20 sec rest)
    Go for it on #3, Use the 1st 2 kicks to recover,
    Give # 4 a SOLID Effort
    4 X 75 KICK @ 1:30 (about 10 sec rest) 1450/2050

    SET 2
    6 X 100 Distance Pace @1:25 (about 10 sec rest)
    Masters Minute Rest
    600 1 EZ 1 HARD, 2 EZ 2 HARD, 3 EZ 3 HARD, 3 EZ 3 HARD
    2 EZ 2 HARD, 1 EZ 1 HARD
    Masters Minute Rest
    6 X 75 DP-2 @ 1 : 05 (about 10 sec rest) 1650/3700

    10 Minute Floaty Time (Special Request last week) or
    ?? x 50 SWAM AS
    2 X 50 ON :60
    2 X 50 ON :55 ETC……
    TILL YOU CAN’T MAKE IT.
    DO 1 MORE EZ, YOU’LL DO 12 IF YOU MAKE :35 TWICE
    Warm Down or
    Bonus Set 25 UW Dolphin, 25 EZ, 25 No Breath ~ :10 or so rest Repeat ??

    We had 3 guest and a swimmer from a year or so ago rejoin.
    I didn't get to swim this, I went home and raked the grass I cut 2 days ago
    (about 1.5 Acres) and spread it on our garden yo help keep the weeds down.
    Then it was Kalhua, coffee, and chocolate Milk on ice time. YUM!!!
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  7. Double Monday Jun 21th 2010

    by , June 21st, 2010 at 04:27 PM (Ande's Swimming Blog)
    Double Monday Jun 21th 2010

    I plan to train doubles M W F this week & next


    Subscribe to Ande's Swimming Blog


    weighed 217 after practice

    scy
    Whitney Coached
    noon to 1:15
    Austin UT Swim Center
    swam with james fike, Beimir, & ned
    dove in at noon
    wore b 70 jammer

    WARM UP
    2 rounds of
    300
    200
    100 k went 1:09 & 1:04

    MAIN SET

    10 x 50 on 35
    made it

    6 x 150 on 2:15

    10 x 50 on 35
    made it


    assigned 6 x 150 on 2:30
    did 6 x (50 fr bk, 50 rest, 50 fr bk)

    10 x 50 on 34
    made it

    100 easy

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    8 50 Freestyle,
    20 100 Butterfly,
    22 50 backstroke,
    28 200 Individual Medley,
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Uncategorized
  8. Sick Nutrition

    So I finally caught something. And it is TERRRIBLEEEE!!!
    Really - I'm whining, imagine me with a high pitched voice and the crabby moaning sound.

    If I am Superman, then sinus infections are my kryptonite. I get one of those and you can count me being pretty much down for the count for 1-2 days minimum. I'm usually tired because i don't sleep, dizzy because I don't breath (and sometimes eat) and unable to sleep because I can't breath and I'm dizzy.. Its really a vicious circle.
    Fortunately - someone out there invented the Neti Pot, and someone else out there invented Mucinex. If I ever meet either of those people I will offer to kiss their feet and father their children.... Not that that is awkward at all.

    ..... NUTRITION! Right.....

    So our metabolism can be kept akin to a fire. Hence why we burning calories right? So the problem with being sick is you don't want to eat. Your fire can't burn without fuel. Even if you have a lot of fat stored away (like I do), that's more like wet wood that doesn't burn until you have a hot enough fire going in the first place. So you REALLY have to eat when you're sick. Not A LOT by any means, but enough to sustain a healthy metabolism.

    So now the question begs - what nutrition defines PROPER nutrition while you're sick?

    Here's what I think I know:
    Proteins are designed to burn hot and build muscles.
    Veggies are designed to fill you up and give you essential nutrients without giving you a lot to burn.
    Fruits are there for quicker energy and for nutrients.
    Grains are there for longer burning energy (assuming they're complex) and fiber.

    So when you're sick in bed - you don't need fruits as badly, because you're not going to be doing anything rigorous that will require a quick boost.
    If you're not hungry, the veggies aren't going to give you too much to burn, and they'll fill you up, so they're slightly more necessary.
    Whole grains are going to give you some longer burning energy and some healthy nutrients.
    Protein .... well IMHO you ALWAYS need some good ol' protein in the diet. Something low in saturated fats... like turkey or chicken.

    So after this weekend of being sick and thinking through the whole shindig- my goal is to keep some whole wheat turkey noodle soup with veggies frozen around the house. It will provide a healthy amount of protein while giving me the complex carbs and nutrients that I need! Plus - if its home made - its something new for me to learn how to cook. I call that a win win situation.

    What is your "kryptonite" ?
    What do you eat when you're sick?

    What is your favorite activity (aside sleeping) to do when you have a sick day? (Anyone who says the Price is Right automatically wins +1 for the day)
  9. Sarasota Y Sharks Masters 5:30 AM Workout -06/22/10

    by , June 21st, 2010 at 02:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 1:45
    4 X 200 3:20

    9 X vertical kick on 1:00/ :40 on-:20 off

    SCY

    4 X 250 free 4:00
    #1 200 moderate/50 fast
    #2 150 mod/100 fast
    #3 100 mod/ 150 fast
    #4 250 fast

    1 X 200 IM 3:30
    4 X 50 1:00
    50's: Round 1 fly, round 2 back, round 3 breast.
    Break between rounds.

    10 X 50 choice 1:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4200M/Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -06/22/10

    by , June 21st, 2010 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 1:45
    4 X 200 3:20

    9 X vertical kick on 1:00/ :40 on-:20 off

    SCY

    4 X 250 free 4:00
    #1 200 moderate/50 fast
    #2 150 mod/100 fast
    #3 100 mod/ 150 fast
    #4 250 fast

    1 X 200 IM 3:30
    4 X 50 1:00
    50's: Round 1 fly, round 2 back, round 3 breast.
    Break between rounds.

    10 X 50 choice 1:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4200M/Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -06/22/10

    by , June 21st, 2010 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 1:45
    4 X 200 3:20

    9 X vertical kick on 1:00/ :40 on-:20 off

    SCY

    4 X 250 free 4:00
    #1 200 moderate/50 fast
    #2 150 mod/100 fast
    #3 100 mod/ 150 fast
    #4 250 fast

    1 X 200 IM 3:30
    4 X 50 1:00
    50's: Round 1 fly, round 2 back, round 3 breast.
    Break between rounds.

    10 X 50 choice 1:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4200M/Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -06/22/10

    by , June 21st, 2010 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 1:45
    4 X 200 3:20

    9 X vertical kick on 1:00/ :40 on-:20 off

    SCY

    4 X 250 free 4:00
    #1 200 moderate/50 fast
    #2 150 mod/100 fast
    #3 100 mod/ 150 fast
    #4 250 fast

    1 X 200 IM 3:30
    4 X 50 1:00
    50's: Round 1 fly, round 2 back, round 3 breast.
    Break between rounds.

    10 X 50 choice 1:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4200M/Y
    Categories
    Swim Workouts
  13. Monday, 6/21/10

    by , June 21st, 2010 at 02:14 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie


    Warm – up:
    300- swim (did a mix of free & back)
    200 kick (did IM kick, breast & free with board)
    200 drills
    3 x 100/1:45 Build (went 1:28-29 on these)
    3 x 50/1:00 desc. (free - 42-41-39)
    6 x 25/40 strong (fly/back/free x 2 on these)

    Main Set:
    Sprint free or stroke
    2 x the following:
    8 x 25/1:00, strong pace
    (did IM order x 2 on 1st round, fly-back-free on the 2nd round)
    150/3:00 smooth
    on the 2nd round had to move to indoor pool partway through the set because of swim team.
    6 x 25/1:00 fast
    (fly-back-free x 2 on these both rounds)
    1 x 300 smooth


    Total: 2350 meters, 550 yards
    Categories
    Uncategorized
  14. shutting it down, kinda

    Well, summer training is kinda over for me now. I suppose this is not a bad thing since last year I did not swim at all in summer, I was out of pool from June until end of August last year.

    I was given a big work project that will be comsuming my time. Will be configuring and loading a whole lotta servers with biometric algorythms and companies software. Also a chance I might be goint to Sweden for 3 weeks to do install of system and build their network for them.

    I do plan on at least trying to get in 3-4 days in the pool but cutting back on intensity and try to maintain what I have until fall.
    Categories
    Uncategorized
  15. Saturday, 6/19/10

    by , June 21st, 2010 at 02:08 PM (A comfort swimmer's guide to easy swimming)
    SCM, w/Carrie

    Warm – up
    300 Swim
    4 x 50/50 Build
    8 x 25/30 Strong

    Main Set: Distance Free
    18 x 100 @ 2:00 as:
    3 - Free
    3 - back

    Cool down
    300 easy swim

    Total: 2700 meters
    Categories
    Uncategorized
  16. Weekend workouts

    I swam the Saturday morning LCM workout with AGUA. Here’s what we did:

    400 lcm warmup

    5 x 100 FR @ 2:00ish: odds 50 DR / 50 ST, evens 100 mindful swimming

    10 x 50 @ 1:10: odds DPS, evens build [I did these IM order by 2s, with extra FL at the end. Stroke count was 13, 37, 16, 38, 14 on the odds.]

    Chalk talk on FR technique

    4 x 600:
    #1 = 100 FL/ 200 BK / 100 BR / 200 FR [I did this 300S / 250 K / 50 S]
    #2 = all FR [9:27]
    #3 = 200 FL / 100 BK / 200 BR / 100 FR [200 S / 50 K / 250 S / 100 K]
    #4 = all FR [I actually did 4 x 100 FR / 50 BK, didn’t get time]

    100 easy

    4 x 50 sprint @ 2:00 [did IM order]

    200 warmdown

    I’d been wanting to do some longcourse FL to give myself confidence that I could swim a 200 at the Middlebury meet, so today was perfect for that—I got to practice lots of easy relaxed fly, which is what I’ll need. I was also happy with the pace on my 600 FR [a little under 1:35 pace]. If I can swim my 800 at that pace at the meet I’ll be happy.

    It was a nice relaxed workout with good, mellow lanemates, and I really enjoyed it. I like sets where the swimming itself rather than simply making the intervals is the focus—today we either had very generous intervals, or simply regrouped after each swim and went at :30 or so rest. I also learned this morning that all the morning AGUA workouts from here on out will be LCM—hooray! That’s worth waking up early and getting myself across town for.

    On Sunday morning I went up to Riverbank for a short swim—just 1200 warmup, focusing on my FR technique, and a bit of kicking—then had a nice stretch out back overlooking the Hudson. It was gloriously uncrowded up there—I shared a LCM lane with just 2 other swimmers—but the pool was full of hair. Yuck! It’s tempting to bring a butterfly net to clean out my lane the next time I go up there.

    Sunday afternoon I did a rowing workout with Mr. Addict. I told him I wanted to work on rowing pieces that would be the equivalent of swimming 200 lcm stroke races, plus do a bit of power work at the end. Here’s what he came up with (focus pieces are in red—my goal was to descend the 3 3s and go all out on the :30s, which I did):

    7-minute warmup
    3-minute easy/rest
    2-minute piece [2:19.5 avg pace/500m]
    3-minute easy/rest
    3-minute piece [2:14.9]
    3-minute easy/rest
    2-minute piece [2.15.7]
    3-minute easy/rest
    3-minute piece [2:08.9]
    3-minute easy/rest
    2-minute piece [2:17.9]
    3-minute easy/rest
    3-minute piece [2:05.0]
    3-minute easy/rest
    2-minute piece [2:42.1]
    3-minute easy/rest
    1-miute piece [2:07.6]
    3-minute easy/rest
    :30 piece [1:49.4]
    3-minute easy/rest
    :30 piece [1:49.4]
    3-minute warmdown

    I was happy with this workout, and realized that I should really be doing more swimming workouts that were structured like this.
    Categories
    Uncategorized
  17. Monday Jun 21th 2010

    by , June 21st, 2010 at 10:22 AM (Ande's Swimming Blog)
    Monday Jun 21th 2010

    Subscribe to Ande's Swimming Blog

    Swim Faster Faster INDEX

    weighed 219 after practice

    LCM
    Whitney Coached
    6:30 to 8:00
    Austin UT Swim Center
    swam with tyler, todd, mike, tenielle, doug, larry, jon & paul
    dove in at 6:38ish
    wore b 70 jammer

    WARM UP LCM
    2 rounds of
    300
    200
    100 k
    went 1:17 on my 2nd 100 k

    MAIN SET LCM

    10 x 50 on 40
    made it
    went 2nd behind todd

    6 x 150 on 2:15

    10 x 50 on 40
    made it
    went 2nd behind tyler

    6 x 150 on 2:30

    10 x 50 on 40
    made it
    lead the lane

    200 easy

    25 M SDK roll start larry timed
    went 11.1

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    8 50 Freestyle,
    20 100 Butterfly,
    22 50 backstroke,
    28 200 Individual Medley,
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Uncategorized
  18. Summertime and the livin's easy

    by , June 21st, 2010 at 09:38 AM (Too Neurotic to be Suitably Aquatic)
    Thank you, USMS forums, for going dark over the weekend. There was absolutely no reason to be inside when the weather was as perfect as it was.

    Saturday was the season opener for the Minnewaska Distance Swimmers. What else is there to say about swimming in that lake other than pristine, beautiful, magical. It's my first year as a member of the club, and I hope that I get to go there many other times this year. The swimmers who partake are a fine bunch, and everyone was just so chill. (Literally, as the water was 70 degrees.) They set up a 200 yard (or meter, no one is certain) lane line in the middle of the lake, and swim circles around the line. I went around twice to chalk up an 800, and managed to mildly sunburn my back in the process. Speedo stripes all summer!

    I don't want to do that again, so I'm thinking of picking up this rashguard http://www.swimoutlet.com/product_p/7738.htm for the next time I head out to the lake at midday. Has anyone used a similar one before, or have insight on preferred styles?

    Happy summer everyone!
    Categories
    Uncategorized
  19. Swim + Detox Over! Sunday, June 20

    by , June 21st, 2010 at 09:01 AM (The FAF AFAP Digest)
    Friday:

    Blew Speedo off, as he reported on his blog. Just had zero energy on day 8 of detox.


    Saturday:

    No chance for exercise. Spent the entire day getting fried on soccer fields and sitting in a dance recital. I think Lil Fort is going to forsake dance for another sport. Fine with me, I don't like costume sports much and have no aptitude for being a stage mother.

    I have no idea how people run in this heat. The heat has really zapped any desire I might have had to run. It's just too freakin' hot. I'm glad I'm headed somewhere where the temp is 70ish during the day.


    Sunday:

    More soccer and then:

    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 @ 1:00
    odds = fly drill
    evens = breast drill

    Main Set:

    5 x 100 free w/paddles @ 1:20
    50 EZ
    2 x (4 x 25 fast @ :30), 1:00 rest between sets of 4, did breast
    50 EZ
    5 x 100 dolphin kick on back w/MF @ 1:20
    50 EZ
    2 x (4 x 25 fast @ :30), 1:00 rest between sets of 4, did fly
    50 EZ
    5 x 100 back w/paddles @ 1:20
    50 EZ

    Technique/Recovery Set:

    5 x 150 @ :15-20 RI
    done as 50 scull + 50 chest press fly + 50 fly kick on side

    50 EZ

    Total: 3950

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

    Commentary:

    Relieved to be done with detox! I only cheated once: I had to have a cup of coffee on Sunday morning (day 10) after getting up early both weekend days for soccer. Q is right. Breakfast is just better with coffee. And it's nice to be eating some real food again. I've had more energy the last couple days even with much less sleep.

    I hope to get a couple swims in the next few days before I embark on my 2 week vaca swim fast. I meant to get started on TRX, but I'm just too busy right now to focus on something new. I'll have to get started later this summer. I plan on signing up for the Colonies Zones LC and the B2B tri before I go. I heard the half iron was already full, so I hope it's not too late for an iron relay. From what I gather, the relays spots fill up more slowly.

    Here's the lineup for CZ: https://www.ClubAssistant.com/club/m...1553&smid=2490. As Chris noted on his blog, it's not favorable to fly-back swimmers. I was thinking of swimming the 100 back, but don't think it's doable as it's squashed between 50 fly and 50 free on Saturday and I just wouldn't get enough rest. This meet is much smaller than the SCY meet and runs fast. So I will probably just stick with the 4 50s and hope to get in a relay or two. Alternatively, I could mull over the options for doing a split request.

    I'm gearing up for my first very long summer league meet tonight (2 big teams with a zillion 8 & unders). Probably going to have to DQ more flyers than usual with this new interpretation of the butterfly rule:

    "Article 101.3.2 requires that, in the butterfly stroke, “both arms” must be brought forward “over the water" and pulled back simultaneously. For purposes of Article 101.3.2, as it relates to the recovery of the arms in the butterfly stroke, it is the interpretation of the USA Swimming Rules & Regulations Committee that the “arm” is that portion of the body which extends from the shoulder to the wrist. It is also the interpretation of the Committee that "over the water" means that the arm, as defined above, must break the surface of the water during the recovery phase of each stroke."

    Updated June 21st, 2010 at 09:57 AM by The Fortress

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    Swim Workouts
  20. After meet workout FLY!

    by , June 21st, 2010 at 07:38 AM (Mixing it up this year)
    After such a good meet I decided to push myself today. I still had a lot left over.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 FAST
    10x50@1:00 1 arm drill Fly w/fins
    1x100@2:00 Fly w/fins
    2x50@1:00 Fly w/fins
    4x25@:30 Fly w/fins
    200 Fly kick w/fins
    400 Free w/paddles & bouy matched my 400 time from yesterday with a 5:51
    200 Free easy
    400 Free easy w/snorkle & good kick

    Total 3500 meters

    Updated June 21st, 2010 at 08:23 PM by Donna (forgot one set)

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