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  1. FAST Fri May 27th, 2010

    by , May 28th, 2010 at 10:28 AM (Ande's Swimming Blog)
    FAST Fri May 27th, 2010

    Next Meet is tomorrow the
    "Last Hurrah for Full Body Rubber Techsuit SCY USMS Time Trial" on
    Saturday, May 29th, 2010 in
    Austin, TX at the
    UT Swim Center from
    8:00 am to 9:00 am
    (not sure about the order of events, first event is likely to be the 4 x 50 fr relay & the last event is likely to be the 4 x 100 fr relay)
    I'm thinking about swimming a 50 bk & 50 fr)


    LCM & SCY
    Austin, UT Swim Center
    Whitney Coached
    swam with Todd, Tyler, Chris, Brad, Tenille, Erin, Nate, Doug, Ned & Marcio
    dove in on time

    WARM UP LCM
    15 min Choice warm up

    4 x 50 FAST on 2:00
    held 29's went 28 on last one

    6 rounds of
    (100 fast from a push then 100 easy ) on 5:00
    held 66 & 7's, went 1:04 on last one

    Moved to diving well
    did 100 k & 50 easy

    2010 MEETS:


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES

    does anyone ever read my blog to the very end?

    Updated May 28th, 2010 at 11:26 AM by ande

    Categories
    Swim Workouts
  2. Cardio! 5/27/10

    by , May 28th, 2010 at 09:37 AM (The Labours of SwimStud)
    Well I got back on the treadmill to run today. I was sensible and did a 2miler in just under 19 minutes. I have made my non swim workouts short and fluffy this week. More of a reintroduction to the motions and what not than of exertions. I hope this will leave me a little less sore as I build up over the next week.

    I also have made an Appt. to go see an ART chiropractor..and give it a shot to see if the persistent tightness in my back is related to long term issues I have previously. I can't think that I am able to do what I do with swimming, running and lifting if I am on the verge of a spasm...so I think it's possible I have scar tissue holding me tight in the core. I'll let you know.

    Updated May 28th, 2010 at 08:41 PM by SwimStud

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  3. Yeah You Shook Me

    by , May 28th, 2010 at 09:35 AM (Too Neurotic to be Suitably Aquatic)
    Some days I'm lazy with the mixes, and grateful that I have iTunes to make the mix for me. With the newish "Genius" feature, I can pick one song, and it picks 25 others songs to go with it. "You Shook Me All Night Long" was today's lynchpin, and this is what it came up with to match:

    You Shook Me All Night Long, AC/DC, Back in Black
    Life In The Fast Lane, Eagles, Hotel California
    Crazy Little Thing Called Love, Queen, Greatest Hits
    Live And Let Die, Guns N' Roses, Use Your Illusion I (Dancing Banana = best workout song today.)
    Cryin', Aerosmith, Get A Grip
    Good Times Bad Times, Led Zeppelin, Led Zeppelin I
    Pinball Wizard, The Who, 20th Century Masters: The Best Of The Who (The Millennium Collection)
    Gimme Three Steps, Lynyrd Skynyrd, One More From the Road [Deluxe Edition]
    Jeremy, Pearl Jam, Ten
    Learning To Fly, Tom Petty & The Heartbreakers, Greatest Hits
    Behind Blue Eyes, The Who , Who's Next
    Time, Pink Floyd, Dark Side Of The Moon
    Heartbreaker, Led Zeppelin, Led Zeppelin II
    Givin the Dog a Bone, AC/DC, Back in Black
    Take The Money And Run, Steve Miller Band
    All Apologies, Nirvana, MTV Unplugged in New York
    Ramblin' Man, The Allman Brothers Band, Big Fish
    Livin' On The Edge, Aerosmith, Get A Grip
    Babe I'm Gonna Leave You, Led Zeppelin, Led Zeppelin I
    St. Jimmy, Green Day, American Idiot
    My Generation, The Who, 20th Century Masters: The Best Of The Who (The Millennium Collection)
    Hey Joe, The Jimi Hendrix Experience, Are You Experienced?
    Don't Do Me Like That, Tom Petty & The Heartbreakers, Greatest Hits
    Who's Crying Now, Journey, Escape
    I Want To Break Free, Queen, Greatest Hits

    I'd rate these songs a 6 out of 10 for good workout music. "Behind Blue Eyes" was playing while I was doing backstroke kick, and as much as I love the rich, deepness of that song, it's better for being introspective than for pumping out a good workout. Speaking of, this is what we did today:

    3x200 s, k, p
    4x75 kick 2 free, 2 stroke
    3x225
    4x75 kick IM order
    3x225 stroke
    4x75 kick stroke
    *** this is as far as I got, 3000 yards with a warm down.
    3x225 choice
    3x225 pull
    5x125 2 free fast / 1 kick fast / 2 stroke fast
    warm down

    Workout provided by Coach Ron to get us ready for LCM in our SCY pool. I probably could have done more, but we got a little chatty in the lane between sets. But I swear, we were talking about swimming. Meanwhile, the fast lane had some crazy 5300 yard workout, putting us to shame.

    Updated May 28th, 2010 at 10:25 AM by swimmerb212

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  4. Yes I am nutty again

    by , May 28th, 2010 at 09:08 AM (Mixing it up this year)
    Another Friday and you know it is time for ... 500 Fly again. Felt strong thru this one.

    400, 300, 200, 100@:10R Free
    500 Free w/fins every 3rd 25 Fast
    500 Fly w/fins went 8:30
    500 Back w/fins as 50 fashion model/25 rt arm/25 lt arm per 100
    4x200@3:30 Free w/paddles & bouy descend
    3:26, 3:21, 3:18, 3:11
    200 Free easy

    total 3500 meters
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  5. Thursday, May 27

    by , May 27th, 2010 at 10:09 PM (The FAF AFAP Digest)
    P90X Yoga, 60 minutes:

    Stuck with my yoga only mode today. Still feeling tired since getting back on Monday. I thought about a run, but it was 90 degrees here. I think I need a slightly cooler temperature to begin this project.


    Jump roping:

    I read with interest Androvski's post about the benefits of jump roping. I did try, at Q's urging, to do some jump roping last season with the occasional tabata jump rope session incorporated into my drylands. But I think I could do even more.

    Here was Androvski's link, which I need to spend some time reading:

    http://www.projectswole.com/conditio...and-endurance/

    I still have yet to watch my TRX DVD. I just need my mental week off.


    Suits:

    Got my Q Swimwear suit today. It is decidedly different than the B70 or Speedo LZR Elite. From what I have heard, it's more similar to the fabric used in the new Jaked "Shark" suit. The Shark is the Italian national team suit, but it doesn't appear yet on the Jaked website. May give it a whirl in the pool tomorrow. If I can get myself there. Still not much urge to swim at the moment and sticking to my full week off from the pool.


    Funny Teenager Quote:

    This one really had me chuckling. Mini Fort asked me for a shoulder massage at 10:00 pm last night after a short lifting session. When I declined due to exhaustion, she said "You're not my real mother." lol

    I sent my son off to Nationals at 5:30 am this morning. Hope he has a good experience there. Wish it wasn't so far away.

    I am girding myself for the next month -- the absolute most brutal month of the year in terms of kids events.
    Categories
    Yoga
  6. Loving the break

    by , May 27th, 2010 at 08:31 PM (A comfort swimmer's guide to easy swimming)
    Haven't swam since my 50 free in Atlanta on Sunday. Maybe I'll go to the pool tomorrow morning and get wet. or maybe I'll
    Was going to go tonight but instead.
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  7. Love

    by , May 27th, 2010 at 05:22 PM (Too Neurotic to be Suitably Aquatic)
    Today started off with a guy outside the pool door complaining about not liking the music selections. I told him that the problem is that I use Tuesday/Thursday lap swim days to try out new mixes to see how they'll work for team practices on M/W/F. And not to worry because today is Beatles day, and who doesn't love the Beatles? I'll tell you who. That guy. He likes "alternative." I'll have to scour demo tapes from local garage bands to make him happy.

    Thoday was simple. I played the "Love" soundtrack straight through. It was not very peppy, but good for my mood today. I'm trying to sort out a bunch of different stuff in my life, so I just swam a slow 2000 yards to try to clear my head. This was good music for that. Probably won't bring it to the team swims. The playlist goes:


    All You Need Is Love
    Sgt. Pepper's Lonely Hearts Club Band (Reprise)
    Hey Jude
    A Day In The Life
    While My Guitar Gently Weeps
    Back In The U.S.S.R.
    Revolution
    Come Together/Dear Prudence/Cry Baby Cry [Transition]
    Here Comes The Sun/The Inner Light [Transition]
    Lady Madonna
    Octopus's Garden/Sun King [Transition]
    Lucy In The Sky With Diamonds
    Within You Without You/Tomorrow Never Knows
    Strawberry Fields Forever
    Blackbird/Yesterday
    Help!
    Being For The Benefit Of Mr. Kite!/I Want You (She's So Heavy)/Helter Skelter
    Something/Blue Jay Way [Transition]
    Gnik Nus
    Drive My Car/The Word/What You're Doing
    I Want To Hold Your Hand
    I Am The Walrus
    Eleanor Rigby/Julia [Transition]
    Glass Onion
    Get Back
    Because

    ...and since that's only 60 minutes of music, I tacked on:
    Like A Rolling Stone, Bob Dylan
    Under My Thumb, Rolling Stones
    Play With Fire, The Rolling Stones
    19th Nervous Breakdown, The Rolling Stones
    Sympathy for the Devil, The Rolling Stones
    I Can't Get No Satisfaction, Rolling Stones
    Ruby Tuesday, Rolling Stones
    Paint It Black, Rolling Stones
    Start Me Up, Rolling Stones
    You Can't Always Get What You, Rolling Stones
    Tags: music
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  8. Sarasota Y Sharks Masters 5:30 AM Workout -05/28/10

    by , May 27th, 2010 at 12:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:

    3 X 100 1:40 1:30
    4 X 75 1:20 1:10
    4 X 50 1:00 :50
    Twice through, round 1 intervals left, round 2 right.

    3 X 100 kick 2:15
    4 X 75 kick 1:45
    4 X 50 kick 1:15

    2 X 100 1:40 2:00
    2 X 50 fast 1:00 1:10
    Four times through.
    Rounds 1 & 2 free, intervals left.
    Rounds 3 & 4 stroke, intervals right.

    LCM

    10 X 100 2:15
    odd: easy
    even: fast
    Choice

    WARM DOWN: 4 X 50 easy 1:00

    4800Y/M
    Categories
    Swim Workouts
  9. Thu May 27th, 2010

    by , May 27th, 2010 at 11:03 AM (Ande's Swimming Blog)
    Thu May 27th, 2010

    Longhorn Aquatics is definitely hosting the
    "Last Hurrah for Full Body Rubber Techsuits SCY USMS Time Trial" on
    Saturday, May 29th, 2010 in
    Austin, TX at the
    UT Swim Center from
    8:00 am to 9:00 am
    (not sure about the order of events, first event is likely to be the 4 x 50 fr relay & the last event is likely to be the 4 x 100 fr relay)
    I'm thinking about swimming a 50 bk & 50 fr)


    LCM
    Austin, UT Swim Center
    Whitney Coached
    swam with Todd, Tyler, Brandon, Amy, Richie, Tenille, Mike, Nate, Doug, Chris, & Marcio
    dove in on time

    board said
    50 x 100
    in groups of 10

    1) 10 on 1:30 made it

    2) 10 on 1:25 made it

    3) 10 on 1:20 made it

    4) 10 on 1:15 ( did 5 on 2:30)

    5) 5 rounds of 100 on 1:10, followed by 100 on 1:30 (I skipped the 100's on 1:30)


    2010 MEETS:


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Categories
    Swim Workouts
  10. The light at the end of the tunnel!

    by , May 27th, 2010 at 10:39 AM (Swimming, Life, and Other Stuff!)
    I ended up taking Tues. and Weds. off; in fact the only exercise I got was running around outside all day in the 88 degrees/high humidity weather.
    Field day always pitches me a whammy. There's something about running an event for 760 kids outside all day coupled with arriving at school at 4:45 a.m. to set it up that just saps me. I still felt loopy on Wednesday and had to have all classes outside again so turn me to toast!

    This morning I swam solo at the Monon Center:

    **250 Free Swim
    **250 flutter kick
    **250 Free Pull (buoy/paddles)
    **4 X 75 Pull (buoy/paddles)

    **2 X (4 X 150 on 2:45
    4 X 50 on :55
    4 X 25 on :30
    200 ez

    **4 X 75 Hard and smooth on 1:20
    3,550 scy

    I think I will go swim with the Nasti's tonight Long Course outside.

    I've got tomorrow and Monday off then summer school starts at the high school.
    My youngest daughter's graduation from
    Carmel High School is Monday!
    She really graduated in December and started college in Florida but she's coming back for the ceremony!
    BTW!!!!! She made the Presidents List For Distinguished Academics her first semester of college! I'm very proud!
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  11. I Love the 80's

    by , May 27th, 2010 at 09:36 AM (Too Neurotic to be Suitably Aquatic)
    Today was 80's day. And upbeat 80's at that. I created the playlist order somewhat chronologically, starting with some classic rock and ending with what is really a 90's song. It didn't matter, because we were 20 minutes into practice before Coach stopped talking to a swimmer and turned on the sound system, so we didn't get all the way through this mix.

    Workout wise, this was a good one. We swam some sets of 150 FAST KICK, and it coincided with "Maniac" and "Jump." I started doing a little Monica Seles-esque grunting to get through it, which possibly alarmed one of my lane-mates. I'll include the workout below, after the playlist.

    Another lane-mate announced she had to leave early, so I told her to "Beat It" to the rhythm. She looked at me oddly.

    Any Way You Want It, Journey, Departure, 1980
    Beat It, Michael Jackson, Michael Jackson Greatest Hits HIStory Volume I, 1982
    Down Under, Men At Work, Billboard Top Hits - 1983, 1982
    Karma Chameleon, Culture Club, Billboard Top Hits: 1984, 1983
    Thriller, Michael Jackson, Michael Jackson Greatest Hits HIStory Volume I, 1982
    Maniac, Michael Sembello, Billboard Top Hits - 1983, 1983
    Stray Cat Strut, Stray Cats, Billboard Top Hits - 1983, 1983
    Jeopardy, Greg Kihn Band, Billboard Top Hits - 1983, 1983
    Talking In Your Sleep, The Romantics, Billboard Top Hits: 1984, 1983
    Electric Avenue, Eddy Grant, Billboard Top Hits - 1983, 1983
    What A Feeling (Flashdance), Irene Cara, The All Time Greatest Movie Songs CD2
    Owner of a lonely heart, Yes, 1983
    Born In The U.S.A, Bruce Springsteen, Greatest Hits, 1984
    Jump (For My Love), The Pointer Sisters, Billboard Top Hits: 1984, 1984
    Girls Just Wanna Have Fun, Cyndi Lauper
    Hells Bells, AC/DC, Back in Black, 1980
    Caribbean Queen, Yes, Billboard Top Hits: 1984, 1984
    Wake Me Up Before You Go-Go, Wham!, Billboard Top Hits: 1984, 1984
    Dancing In The Dark, Bruce Springsten, 1984
    Borderline, Madonna, The Immaculate Collection
    The Power Of Love, Huey Lewis And The News
    Pour Some Sugar On Me, Def Leopard
    You Give Love A Bad Name, Bon Jovi, Slippery When Wet, 1995
    Livin' On A Prayer, Bon Jovi, Slippery When Wet, 1995
    Ghostbusters (Ghostbusters), Ray Parker Jr., The All Time Greatest Movie Songs CD2
    Take on Me, a-ha, Hunting High and Low, 1985
    Everybody Wants To Rule the World, Tears For Fears, The No.1 Eighties Album Disc
    Sweet Child Of Mine, Guns n' Roses
    (Everything I Do) I Do It For You, Bryan Adams, Waking Up The Neighbours, 1991

    Workout designed for a SCY pool to practice for a LCM meet (Middlebury, coming up in a month!) Written by Coach Ron.

    3x200 S, K, P
    12x25 kick, drill, swim
    4x225 (2 free, 2 stroke)
    150 KICK HARD
    6x125 (3 free, 3 stroke)
    150 KICK HARD
    2x225 stroke
    150 KICK HARD
    400 swim

    **** (that's as far as I got in 90 minutes, 3850 yards. The rest...)

    150 KICK HARD
    200 choice swim
    150 KICK HARD
    200 warm down

    Updated May 27th, 2010 at 09:48 AM by swimmerb212

    Tags: music
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  12. Working thru it

    by , May 27th, 2010 at 07:29 AM (Mixing it up this year)
    Shoulders are still fairly sore but seem to be getting better and stronger. Really pushed myself toward the end of this workout.

    5x200@3:45 Free
    500 Free kick w/fins build each 50
    5x100@2:00 alt Fly/Back kick w/fins
    10x100@2:00 Free w/paddles & bouy desc 1-5, 6-10 went 1:46, 1:44, 1:36, 1:31, 1:27, 1:40, 1:36, 1:13, 1:26, 1:22 seemed to get fast but felt like the same effort level
    200 Free EASY choice of drills

    Total 3200 meters
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  13. Wed, May 26, 2010-Nationals Part 1

    by , May 26th, 2010 at 10:54 PM (Keepin Track 2010)
    Well....this is a needed post. A follow up on all the action at USMS 2010 in ATLANTA.

    Best to document things now before I forget them all and they disappear forever.


    On any other year, I might poo poo articulating all this here, but frankly...after such a fabulous meet...I better write it down!

    We arrived on Thursday and I was certain to get in the water at about 1:00pm. The distance events were still going on but the pool was expected to close 30 minutes after they finished. So I hopped in the well.

    Big meets have crowded warm up facilities so the swimming took its usual crowded toll. Each time I warmed up for a session, I did my traditional 600 (200 FR/BA mix, 100 FR/BA kick, 100 easy BR kick or drill, 4x50 or 8x25 BR drills) and then whatever else was necessary to prep for the meet. I did add a few build up 50's both in BR and FR. I was careful to not OVERSPRINT as Laren recommends.

    I have to say that I felt so good in warm up, I didn't know what to so with myself. I worried though, because while I felt rested and total flexible and strong, I did not have any peppy like spunk. I was mustering up sprintiness and worried I would not get adrenaline up for the meet.

    Turns out, this would be a concern all weekend. I turned the tables on it though and started to view my relaxed nature as an asset. After my first events, I was convinced that relaxed was OKAY and that the speed was in there despite not feeling nervous or adrenal-ated (for lack of a better word).

    I mentioned to a few teammates that I felt so good in the water, but that I didn't want to speak too soon. Perhaps feeling good and swimming bad is the worst case scenario ever, isn't it?

    So THURSDAY:
    Warm up 1000+. Got into competition pool as walls were wild, bulkhead marked strangely, and turns for everyone a flop!. Good practice makes perfect.

    FRIDAY:
    Same warm up 1.5 hours before event. Later short loosen up. Short loosen included lots of building tempo 25's. Only tiny bursts of fast or build though.

    50 BR: 30.38 (2nd place) Masters Best time
    worked on landing forehead down/neutral, hips under solid catch, and progressive surges forward. Did NOT shoot hands and overspin. 3 solid strokes off start and one good one off turn. wide kick stretched out muscles a must! 200 WD
    50 FR on MIxed FR Relay 23.71 lifetime best!
    Water was wavier than I have ever experienced. Thought this meant good things for maybe breaking 24 in the individual 50, but alas-NO. Short choppy stroke needed to keep my ground in this race. Amazed that I could go under 24 here. Was a mess of wake everywhere.
    200WD

    SATURDAY:
    Same warm up as before + 2 sprints 1 FR 1 BR.
    Felt tighter today. Muscles sore and needed to get up in the am before Brkfast to stretch for a bit. LONG DAY TODAY. Up 7am, meet finished 7pm.

    50 BR on Mixed 200 Medley Relay 29.91 off Laren's great finish. WOOT! Ah-to be under 30 again! Felt like HOME!

    100 BR: 1:08.43 (3rd place). Did take it out faster 31.5, but could tell that I needed to go out even a half second or more 30.6-30.9? than even that! I had the energy in me. Coulda done a 1:07?
    200WD

    50 FLY 27.97 8th place. I wasn't gonna swim this one. It was right after the 50 BR and seemed too close to my coveted 100 FR. I decided to swim it and it turned out to be a good thing. I felt that it released some stress in my nervous system, almost priming the pumps again if you will. Just swam smart and relaxed. Breathing 3's about. Masters Best time. That's what I kept telling people my goal was SWIMMING A SMART RACE. I really had no times in mind this year. Perhaps a good mental state.

    100 FR 53.96 (LIFETIME BEST!) 5th place. I swam this race next to Heather. It was comforting to be together again in a heat. She didn't give me much room this year though. My lifetime best is way slower than hers (wink smile). I swam it smart, albeit a little faster out than I wanted. There was a psychotic lady screaming in my head that last 25 though. She kept yelling: "THIS IS YOUR LAST CHANCE TO GO A LIFETIME BEST WITH THIS SUIT...You better get going. Do not give up now!" She was right! And she scared me enough to do it. Dan had tears in his eye cause he has always said I would get a lifetime best in this race. He's right too!
    200 WD
    early to bed.

    50 FR on Women's FR Relay: 24.20

    SUNDAY
    Same warm up + 3 sprints 1 BR, 1 FR, 1 FL and quit at 1/2.

    50 BR on Women's Medley: 30.02

    100 IM 1:01.89 and 3rd place from an outside lane! I think this race surprised everyone. Not me though. I had been working on my backstroke a lot (whatever that means for a BR-stroker) and also my transition turns. And I think I had learned in Ft. Lauderdale that it was a 100 sprint same as a 100 FR. 25 fly BIG UNDERWATER, loose and quick turn with GOOD PUSH off ...25 back
    big dolphin kick, wide catch, high hips and turn it over!...25 BR at last..catch em all! I knew I had the fastest BR in the heat...25 FR like the return of a 50 FR up tempo everything and keep it looking like a Laren 25.

    50 FR (24.30) 4th place. What can I say... long weekend and add a tenth everyday...pretty standard. I shoulda known. I am not disappointed with the swim...just still craving. What sprinter doesn't want to see the next lowest number?

    More tomorrow on why's and how's and what now's.







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  14. Back to work 5/26

    by , May 26th, 2010 at 09:34 PM (The Labours of SwimStud)
    Well, the party is over, the swimmers have swum, and we've all headed back to our homes.

    I also closed a chapter in my life. I packed up my training goggles into an old box and opened up my new onesw. Same model and colour but the oldies had held together well, and I feel should be retired now that I have made it through nats and what not.

    Still feeling tired from the meet but decided I couldn't blow everything off as then I'd be facing a huge task to get back up for a meet on june 5th which is LCM to boot....stupidly I think I'm signed up for the 200 BR--Idiot!

    Anyhow I got to the pool and decided to work towards my goals of Improving my backstroke and getting under :30 for the 50 BR, which I am sure will take me some time.

    Here's what I did.
    Warm Up
    (twice through)
    200Kick
    200Pull (paddles
    200Swim

    Back Set

    4 x 50 Kick on Back 1:30. held 1:05's and worked on breaking out hard and aggressive from my SDK.
    8 x 25 Back 1:00. Held about :20 just trying to bust these out...tough to see with stupid pace clock.
    4 x 50 EZ1:00
    Breast Set
    4 x 25 BR/25 EZ FR trying to get SPL and time on the BR to measure slight adjustments on my stroke but it was no good with the dumb pace clocks out of sync...this is where no coaching REALLY sucks.
    2 x 200 BR on 5:00 did them about 3:15...um...yeah I really still whacked out from Atlanta
    4 x 50 EZ 1:00

    8x 25 Fly on 1:00 some good some bad...felt like I was getting more chest press but when I try to sprint it goes back to arm-driven

    4 x 50 EZ to Cool

    Hit the weight room for a quick 1 set circuit to get the muscles a little prepped for the return to training. I know it'll still hurt when I do. Of course I followed it with a muscle milk.

    Updated May 26th, 2010 at 10:46 PM by SwimStud

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  15. Wednessday AM With the Sharks

    by , May 26th, 2010 at 07:03 PM (Adventures in Swimming)
    Swam with Sharks
    Renee Coached (Gonna miss her!!)

    200 Swim
    6x100 25 swim 50 kick 25 swim 10r

    Set 1

    2 times the following
    150 free 50 back
    100 free 100 back
    50 free 150 back
    200 back
    about 15 rest on all
    1 min between sets....
    I had to go 1st on set 1 in the crazy lane.
    Ouch, But I did it, and either Jim C was being lazy or I did really good. Lets hope for I did good.

    Set 2

    4 x 25 stoke count
    3x150 build by 50 hold stroke count
    3x 100 desc hold stroke count

    200 warm down

    Backstroke felt good today.
    Stroke count's I held 11-12 on the 25's
    12-14 on the 150
    12-14 on the 100's

    Updated May 27th, 2010 at 04:10 PM by Bo Martin

    Categories
    Swim Workouts
  16. 50 Back Vid + Yoga May 26

    by , May 26th, 2010 at 06:28 PM (The FAF AFAP Digest)
    Hot Yoga, 90 minutes:

    Made it to the bikram studio for my first yoga class in 5 weeks. Didn't have any trouble with the positions particularly, but the class seemed interminably long. I did notice that they replaced the carpet with beautiful wood floors. Apparently, this renders the studio not true to the spirit of Bikram, but I like the change. It lowers the dirty hippie quotient of the whole enterprise.

    50 Back Video:

    Water Rat kindly took a video of my 50 back at Nats. It didn't look as bad as it felt. You can tell I was nervous about not having my nose clip b/c I fidgeted and moved my hand position on the start. I thought I had gone past the 15 meter mark, so swam the rest of the race thinking I was DQ'd. This was incorrect as the video shows, but my initial SDKs were panicked and sloppy and exceeded the # I intended to take (they were much better, I think, in my 100 back). It also looks like I slowed down to judge the finish somewhat as well. I was right between Val Jenkins and Sue Walsh. I still wish I had that race back again ... In some ways, I feel like this race shows, to channel Lost, the folly of "master plans." An undue focus on one event can indeed be frustrating.

    [nomedia="http://www.youtube.com/watch?v=Zra16-aggtk"]YouTube- USMS Nationals - Fort's 50 Backstroke[/nomedia]


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

    Commentary:

    I'm still wiped out from the meet & travels. I think it's mostly sleep deprivation as, per usual, I didn't sleep well during the meet and I basically pulled an all nighter on Sunday with the late night & early Monday flight combo. I had a great time Sunday night though, dining at Rosa Mexicano (great food!) and then imbibing with PV buddies and others. Even met and chatted with Geek's & Stud's nemesis, CF.

    I'm hoping I can summon the energy to go on a wee jog soon ...

    My only other gripe about the Nats experience is that is totally trashed my hair. My hair, which is longer than usual right now, got completely tangled up/matted with all the double capping, etc. I literally couldn't detangle some of it when showering, so yanked some out. And being in and out of the water constantly for days, not putting conditioner in my hair, etc, trashed the color and caused some chlorine damage. LW advised me to braid my hair. I did this on the 3rd day and the damage wasn't as bad. But still!

    I'm feeling a little bit of the post Atlanta blues. There's so much preparation and anticipation and then it's just OVER. Trying to deflect this with some vacation planning. I'm leaving on June 24, and there will be no swimming for 2 weeks. The fitness center on the ship is huge and beautiful and there are yoga/pilates classes. I think I mentioned previously that my chiro advised taking a complete 2 week break from any strenuous exercise to let the body heal. At the moment, I feel like taking that now rather than on the cruise ...

    I'm still planning on doing a detox. But I need to catch up on sleep before depriving myself of caffeine. I'm also being sent a free 3 week supply of Exfuse 7 + Proformance to try out. http://www.extractfuzion.com/shop/vi...=1&productid=4. I'm told you can add it to smoothies or take it solo. Among other things, it claims to promotes deep sleep. I'm not the supplement critic that Jimby is, but I'm skeptical about the ability of any herbal type remedy to keep me asleep.

    And on tech suit news, Roque Santos is sending me one of his new Q Swimwear kneeskins. I'm looking forward to trying it out. On examination at Nats, the fabric seemed very different and more sturdy than the B70 or Speedo "paper" suits. http://www.qswimwear.com/catalogo/index.html

    Updated May 26th, 2010 at 10:32 PM by The Fortress

    Categories
    Yoga
  17. Sarasota Y Sharks Masters 5:30 AM Workout -05/27/10

    by , May 26th, 2010 at 04:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:

    3 X 100 1:50
    4 X 150 2:40
    3 X 100 1:40

    2 X 100 kick 2:30
    4 X 50 kick descend 1-4 1:15
    Twice through

    1 X 400 6:40
    2 X 50 1:00
    1 X 300 5:00
    4 X 50 1:00
    1 X 200 3:20
    6 X 50 1:00
    1 X 100 1:40
    8 X 50 1:00
    50's: odd are moderate, even fast.

    3 x {4 x 50 stroke 1:15
    Descend 1-4, break between rounds

    WARM DOWN: 4 X 50 easy 1:00

    4800M
    Categories
    Swim Workouts
  18. Bring on the PT, Bring on the Pain! (literally)

    So last night, I (finally) had my first PT session with Jon. I hurt. A lot. It was funny because he just took me through a run of about 20 some different exercises on a circuit just to show me everything he wants me to learn. So as I realize how hard he's worked me, and I decide. Its worth the $200/mo to make sure I have this kind of workout at least once a week. Granted - I can do this on my own, but I think the reinforcement of working with John through the summer ( at the very least ) will do me some great favors and prep me for the SCY season coming up.

    Speaking of that: I told my coach one of my goals specifically for swimming (which for whatever reason was totally ignored in my last post) I would like to swim at LEAST a 25s 50 Free (SCY). She basically told me it was never going to happen. Not in so many words, but just gave me the same end feeling. :-/

    As one can see here:
    http://www.usms.org/comp/meets/indre...wimmerID=06TZ1
    I'm a little ways off from hitting that goal. 8 seconds pretty much. During that race, I had only been swimming 2 months and basically hadn't really prepared my body for the onslaught that a meet does to my body. During the entire weekend I probably was able to consume 3000 calories total. My stomach got very tight, and even after the events for the day, I was hardly able to eat at all.

    I've been reading SwimFasterFaster.com (thanks Ande!), I've been working the muscles detailed and defined in the book Swimming Anatomy by Ian McCleod. So I totally disagree with her. I know I can do this. I'm going to be swimming in the SwimAcrossAmerica in Chicago this summer (http://www.swimacrossamerica.org/bzaks1424), I'm going to be swimming at the Park Ridge 1500 (LCM), and I'll be swimming in the Appleton Badger State Meet (LCM, 50fr, 50bk, 100fr). I'm getting my experience in and I'm preparing. I want to do that 25 by the state meet next May. (Actually, I'd love to do it NOW. I just haven't been able to yet! ;-))

    Now I totally understand this goal is SUPER lofty and to be completely fair, I'm going to be happy as long as I keep seeing improvement in my times, my form and my endurance. Honestly - at this point its all about having fun in the long run, right?

    So in other news, I just started on the P90X Nutritional Program... I've gotta say its completely different than anything I'm really used to. My energy levels are not quite leveled out on it yet. I'll keep you posted as I keep going.

    Thanks for reading my rants!
    Categories
    Planning
  19. A New Regimen

    by , May 26th, 2010 at 12:20 PM (Elise's Fitness Fun)
    I turned 44 today and also got started on my running regimen. While I felt young and in shape this past weekend, the run today definitely reminded me that I am middle-aged.

    Temp was about 75 and humidity 70%. Not bad, but not ideal for getting out to run for the first time in a few weeks. I still had that hit-by-a-truck feeling that Fort described yesterday that also kept me from working out until today. I planned to go slow but not this slow.

    About a mile into the run, a twenty-something gal about a half foot shorter than I ran by me. I'm not even sure I could call it running. She had some funky gait where she barely picked her feet off the ground and it was lopsided. Nonetheless, she got further and further ahead. I wasn't even going to try to keep up. My lower back was tight which reminds me that I need to pull out the foam roller to work on that tendon that goes from your hip to your knee. Should help the back tightness.

    At mile 2, I broke down and had to walk. It was hot, I felt beat up, and plain old tired. After a few minutes of walking, I picked up the pace again and finished the three miles in about 30:54.

    I had thought about going to do the spin class tomorrow morning that all the hardcore triathletes do, but think I'll wait until next week to start. I want to add this class and keep doing it during the swim season because I was disappointed in my leg reserve on my 50 back and 50 free this past weekend. In the past, when I biked or did spin classes, in the pool, it felt like my legs would never let me down.

    Off to drink whatever recovery drink I can find around the house and enjoy the fact I've made it through 44 years of life.
    Categories
    Uncategorized
  20. Wed May 26th, 2010

    by , May 26th, 2010 at 10:12 AM (Ande's Swimming Blog)
    Wed May 26th, 2010

    Might swim in a "Last Hurrah SCY Time Trial" this Saturday.

    Weighed 224 at home this morning

    LCM & SCY
    Austin, UT Swim Center
    Whitney Coached
    swam with Tyler, Mike, Nate, Doug, Chris, & Marcio
    dove in 6:35

    WARM UP LCM
    10 min swim
    10 min swim
    10 min kick

    Main Set SCY (moved to diving well)

    20 x 50 FAST on 1:30
    4 kick 1 swim
    kicks: did SDK, then surface SDK, from a push
    held mostly 31's, couple 32's, few 30's
    FR: held 26, dove

    easy 200


    2010 MEETS:


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Categories
    Swim Workouts