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  1. Back To Action!

    So after my 6 day hiatus on swimming due to my trip and my 7* day hiatus on lifting, I'm getting back into it today.

    I've made some adjustments though:
    1) I'm starting on the P90X Phase 2 Nutrition program as of today.
    a) I'm also making sure that my nutrition has a greater variance from day to day - keeping my body on edge about what it may burn at any given time. I hope this will help burn fat more effectively... I noticed that's how they do it in the week by week plans for the P90X nutrition program; in that program every day is completely different.
    2) To double check I'm not over consuming - I checked my RMR and Daily Activity Burn on the P90X formula. I'm still in Level 3, but I only have to lose 11 more pounds to put myself into Level 2. (Which is significantly less food per day.... yikes!)
    3) I'm restructuring my dryland workout template to add in plyometrics and adding 1 extra ab workout per circuit.
    So a single circuit for chest/shoulders/back could look like this (example):
    Circuit X {
      Medium/Heavy Lift For Chest x 12 (Incline Bench Press)
      Medium/Heavy Lift For Back x 12 (Lateral Pull Down)
      Medium/Heavy Lift For Shoulders x 12 (Front and Lateral Raises)
      Repeated Ab Exercise x 15-20 (Exercise Ball Crunches)
      Plyometric Exercise Targeting Shoulders (Medicine Ball Slams)
      Endurance Based Ab Exercise (2pt Plank - 30 seconds ascending to a minute per rotation)
    Last night I finally got back in the pool. (I didn't lift because I fell asleep ) It was so nice for the first 1600 meters (600s, 200k, 200p, 8x75k/d/s). Seriously I loved it! It was so nice to feel the water "hugging" me again! Then the hard set came: 6x250 descending (3 moderate, 2 hard, 1 killer). By the last 250 I thought I was going to die. That's the last time I ever take a week off from swimming! 3100m is not that much!

    Unfortunately the rest of the week is going to be very variable. I'm going to have to figure out how to make practice on Thursday while helping my friend Sara move, get to a trainer appointment, and potentially playing a softball game. It could potentially be a very long day!

    Starting next week I'll be getting back on the strokes and sprints cycle I started. I know there are a lot of issues with the pool, and I've found a new home, I'm just waiting for my current pool to close on September 6th. In the mean time, I'll make due. I actually have been tired enough since my vacation I've felt it necessary to have to "ramp back up" into my workout so I'll just be doing the standard Master's practices this week. This is why I never let myself relax!

    So those of you who are vigilant may have noticed that I put an * next to the 7 on my 7 days of lifting. I actually lifted Monday night when I returned from Oregon, however I feel it was such a pitiful attempt at lifting - I'm not counting it. I spent most of my time staring off in to space from the exhaustion that it was hardly worth my time to have been there at all. I did end up walking between 6 and 7 miles that night though, so that was at least something!

    Speaking of walking - I need to start running the mile and a half to the gym instead of walking it. Its not that far to run, and it will be a far better workout - especially considering how much I need to be running anyway!

    Lifting C/S/B + Basketball tonight!
    Thanks for reading!
  2. Wednesday, 7/14/10

    by , July 14th, 2010 at 01:44 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up:
    12 x 50/10sr, alt. 50 kick, 50 drill, 50 swim
    (did these as 3 each stroke, in IM order)

    Main set: 15 x 100/2:30 - 5, 9, 12, 14, 15 fast
    (did odds free, evens back. times on fast free were #5-1:19, #9-1:18, #15-1:22; fast back were #12-1:28, #14-1:29. On the others free was 1:25-27 and back was 1:34-36.)

    Kick/swim: 10 x 50/10sr - mod
    kicked these as odds free w/board, evens swim free easy

    Total: 2600 meters
  3. Bastille Day Free(dom) Workout

    This morning I swam the early AGUA masters workout. Hereís how it went:

    500 lcm warmup

    600 kick (alt. FR/ST by 50s) w/ fins [I went barefoot and did 500]

    Monster free set
    Broken 400 (resting :05, :10, and :15 between 100s, each 100 faster than previous one)
    Broken 800 (resting :05, :10, and :15 between 200s, each 200 faster than previous one)
    Broken 1600 (resting :05, :10, and :15 between 400s, each 400 faster than previous one)
    [I have a low tolerance for long freestyle sets. I actually made it through doing FR on the 400 and 800, but switched to IMish on the 1600, doing 4 x (50 FL / 50 FR / 50 BK / 50 FR / 50 BR / 50 FR / 50ish FR w/ mid-pool turn to catch back up. That worked out ok]

    200 warmdown

    One of my lanemates, John, donned paddles and buoy for the last swim and transformed himself into a Mighty Morphin Power Swimmer, going from near the back to leading the lane (and even lapping some of us slowpokes). Itís funny, and a little jealous making, to see how much of a difference equipment makes for some swimmersóbuoys slow me down, and paddles donít help that much. It makes me wish I had swim toys that would give me superpowers. The closest I get to that is fins, which do give me a lot of speed as long as Iím kicking (especially underwater), but donít make that much of a difference on longish distance swims.

    During the Giro, when it was rumored that Cancellaraís bike perhaps contained a little motor capable of generating about 100 extra watts on hard climbs, it reminded me a bit swimmers who count on pull buoys to get themselves through tough sets. (The Cancellara rumors were false, it seems, but led to a number of riders having their bikes x-rayed after the TdF prologue. No motors found.)

    Iím getting excited about my next swim, the Governors Island Race on August 1st. Itís a 2-mile circumnavigation of Governors Island in New York Harbor. The island is a former Coast Guard post that had been abandoned for years before it was reclaimed a few seasons ago by NYC. Itís in the process of being transformed into a park, among other things, and there are currently a number of art installations and performances that go on there every summer. My favorite section of the island is this large meadow on the southeast tip where theyíve placed lots of hammocks and Adirondack chairs. There are beautiful views of the Statue of Liberty, and itís a very mellow place to hang out on a summer afternoon. It will be a great place for a nap once Iíve finished swimming around the island!

  4. Leaky goggles YUCK!

    by , July 14th, 2010 at 08:31 AM (Mixing it up this year)
    Today my normal goggles started to leak so I went to adjust the nose piece strap and it broke. Hopped on deck to grabbed my secondary pair from my equipment bag and some guy who did not want to share a lane started movinng toward my lane. Luckly I just grabbed my extra pair and hopped back in. I found out on the first lap these leak, YUCK! but I was not going to lose my lane to a lane hog. He was welcome to share but would not. It is different if you scare people like I do. I can't help it if they don't want to join me because I am on the faster side.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 FAST
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 Swim this is the set my goggles broke on after #2
    2x400@7:00 Free w/paddles & bouy
    100 Free kick w/snorkle
    100 Free w/snorkle

    Total 3500 meters
  5. Tuesday, July 13, 2010

    by , July 13th, 2010 at 11:43 PM (Elise's Fitness Fun)
    Did an easy swim today down at the Y late this morning. I discovered that during this month, there is lap swim at 10 a.m. Perfect for me since I prefer this time to 5:30 in the morning.

    Warm-up: Reverse 400 I.M.

    8 x 50 kick on 1:00 - 1-3 breast kick, 4 dolphin kick, 5-7 breast kick, 8 dolphin kick

    8 x 50 pull with paddles and buoy on :55

    6 x 100 free kick with fins on 1:30

    8 x 25 free on :30

    4 x 25 fly with fins on :45

    100 easy

    2200 SCY

    In the evening, went for an easy 8.1 mile bike ride.

    Updated July 14th, 2010 at 01:43 AM by elise526

  6. Free Agent + Aborted LCM Practice

    by , July 13th, 2010 at 10:35 PM (The FAF AFAP Digest)
    I travelled out to GMU tonight for the LC practice. About 30 minutes in, there was thunder. Since GMU's thunder/lightening protection system is broken, we had to get out of the pool. I hadn't even done 1500 meters since I was slightly late. And I was bummed because I chose to only do one workout today and that was it. So it basically became a worthless long drive and an unscheduled rest day when I'm trying to get back in swimming shape. I finally felt half way decent in the water too ... Even more depressing was the brief team meeting we had after getting out, the summary of which is:

    1. Our excellent coaches are out/fired.
    2. Our Saturday practice is gone b/c of an alleged conflict of interest with the college team. This is true political BS.
    3. Our Tuesday/Thursday night lanes will likely go to a USA-S team. In fact, they may already have been rented out. GMU has planned to cancel the masters team since June, but only now got around to telling us.
    4. Not sure about the 4:45 am practices, but those may be gone too or with some other coach.
    5. Zones is still on, as it's a fund raiser for the college team. I'm inclined to boycott that meet anyway, and I may be in Boston then.
    6. The Sprint Classic in October is only happening if the PV LMSC hosts the meet, which they could afford to.

    It's a sad day when a masters team that has won national and zone championships and has world-national-zone record holders, AAs and AA relays, TTs, serious swimmers and competitive OW and triathletes is just canned ... without the courtesy of investigating a compromise or even a heads up. Of course, we can still run a meet as a fund raiser for their team.

    Bottom line: As Patrick noted yesterday, it's time for me to become a free agent swim whore. This, however, is not my natural milieu. I tend to be a team loyalist.

    Off to watch TdF.

    Updated July 13th, 2010 at 11:28 PM by The Fortress

    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -07/14/10

    by , July 13th, 2010 at 03:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:45
    2 X 200 3:20
    1 X 400 negative split

    4 X 100 kick 2:20
    4 X 50 kick 1:10

    1 X 400 6:40 6:20
    4 X 100 1:40 1:35
    Twice through

    4 X {3 X 50 1:20
    #1 25 fast/25 easy
    #2 50 fast
    #3 50 easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. Tuesday, 7/13/10

    by , July 13th, 2010 at 01:12 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up

    6 x 100/10sr- alt 100 swim/100 drill
    (did 2 free, 2 back, 2 IM)
    8 x 25/:40 strong
    (did these IM order)

    Main set:
    1 x 400 free, build
    (I went 6:07)
    1 min rest
    2 x 300 back/5:30 build each, desc set.
    (went 5:02, 4:57)
    1 min rest
    3 x 200 IM kick/15sr build each, desc set
    (went 2:30-2:40 on these. My breast kick is terrible!)
    1 min rest.
    4 x 100 free/2:00 build each, desc set to 1:20
    (went 1:30-1:28-1:25-1:22)

    Cool Down 100 easy free

    Total: 2900 meters
  9. Tue Jul 13th 2010

    by , July 13th, 2010 at 12:46 PM (Ande's Swimming Blog)
    Tue Jul 13th 2010

    Subscribe to Ande's Swimming Blog

    whitney Coached
    6:30 TO 8:30
    Austin UT Swim Center main pool
    swam with chris, marcio, tyler,
    dove in at 6:40
    wore a brief

    swam 5 or 600 easy


    assigned 4 x 50 fl
    did 50 easy
    50 fl easy speed

    assigned 4 x 200 IM desc
    did 4 x 100 50 br easy speed 50 fr easy

    assigned 4 x 50 bk
    did 50 easy 50 bk easy speed
    went 33

    4 x 150 k desc on 3:00
    went 2:07 on 4th one

    50 easy & out to make an 8:00 meeting

    2010 MEETS:

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Swim Workouts
  10. 7/12/10 workout

    Had a really good fly workout in my mind however, lap swim was packed and had to split a lane with someone. I hate swimming fly with people in lane, because I always have to break my stroke and timing gets all outta whack. Went with a free workout and will save the fly workout for another day.

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

    Main Set
    10x50's kick @ 50
    10x100's free @ 1:20
    10x50's kick @ 45
    10x100's free @ 1:15
    10x50's kick fins @ 40 fly kick on back
    6x100's free @ 1:10 was running outta time before pool closed, should be set of 10.

    12x25's @30 IM order, all fast

    200 Warmdown

    5,600 yards
  11. 7/13/10

    by , July 13th, 2010 at 09:25 AM (The Labours of SwimStud)
    Not much blog time of late; been swimming though.

    400 Warm
    8 x 50 last 15M kick on back 1:00
    300 Swim 50 Fr/50 Major
    5 Thru:
    200 Free
    300 Free
    The idea to use the same interval on both lane didn't quite manage but I got my 300's done at 1:35 pace. I used fins on the first 2 runs to save shoulders.

    200 EZ


    Updated July 13th, 2010 at 09:45 AM by SwimStud

  12. Moving well until

    by , July 13th, 2010 at 08:37 AM (Mixing it up this year)
    Toward the end of my workout on one of my kickouts I could tell I kicked wrong and ouch the lower back spasmed. It has been a while since I have had to deal with that but luckly it was short lived.

    400 Free
    300 Free w/paddles & bouy
    200 Free
    100 Free kick
    500 Free kick w/fins alt 50EZ/50Mod/50Fast
    5x200@:05R Back odds as 50rt arm/50lt arm, evens as streamline kick
    10x100@1:45 w/paddles odds Free, evens Back
    100 Fly alt 50 rt arm/50 lt arm
    on last lap saw a disgusting wad of something floating in the pool and decided I didn't want to throw up in the pool looking at it any more.

    Total 3600 meters
  13. Lazy summer

    by , July 12th, 2010 at 11:38 PM (Elise's Fitness Fun)
    Well, I've fallen into the habit of enjoying the lazy days of summer. On Sunday, I took a walk/jog of two miles around the cotton field. Headed to my swimming hole and did some easy sculling on my back. Headed back to the house and went on a four mile bike ride with my neighbor. When I came back from the ride, I practiced my batting. Who knows? I may even join a softball team!

    Having the best time ever enjoying the lazy, hazy, crazy days of summer.
  14. Monday, July 12

    by , July 12th, 2010 at 10:30 PM (The FAF AFAP Digest)

    I was up late last night and woke up extremely groggy. I decided to hop on the bike for 30 minutes to attempt to wake up (after coffee of course). It seemed to work fairly well. (I tried this tactic on vacation once, but had to abort the effort. lol)

    Drylands (at home):

    long arm crunches, 2 x 50
    bicycles, 2 x 50
    scissors, 2 x 50
    windshield wipers, 2 x 25
    power wheel roll outs, 2 x 25
    elevated push ups, 2 x 15
    med ball slams, 2 x 15
    twisting med ball slams, 2 x 15
    rock star plyo, 1 x 10
    arm circles, 4 x 50


    I stole a couple sets from a Laurel workout from Tall Paul's workout thread again:

    Warm up:

    700 various


    5 x 200 w/fins @ 3:00

    #1 = 200 swim
    #2 = 50 kick/150 swim
    #3 = 100 kick/100 swim
    #4 = 150 kick/50 swim
    #5 = 200 kick

    swims = backstroke; kick = backstroke kick
    descended them to 2:20, nothing too fast

    50 EZ

    Main Set:

    1 x 300 pull @ 4:30
    4 x 100 russian breaststroke @ 2:00
    1 x 200 pull @ 3:00
    6 x 75 backstroke kick w/fins @ 1:00
    1 x 100 pull @ 1:30
    8 x 50:
    odds = scull @ 1:15
    evens = dolphin kick @ 1:00

    50 EZ

    Total: 3600



    Still waiting to feel good in the water ... The only thing that feels good at the moment is kicking, breast and free w/paddles. Backstroke feels ghastly, and that's usually my easiest stroke. I guess it's only been my 4th swim since returning from vacation. Hoping to go to LC practice tomorrow night.

    On the masters team front, our team captain is meeting with the staff from the Aquatic Center, but I am not optimistic. I still think it's short sighted to can such a successful masters team. If GMU terminates the team in its current form, I will ask the Little Devil to switch me to unattached status for the time being. Although I guess I haven't competed for GMUP since Nats, so my 60 day period (or is it 90?) prior to joining another team (I think that's the rule) will expire soon.

    I thought our Monday night SL meet would be cancelled due to thunder & lightening, but we managed to squeeze it in. It was an intra-squad boys v. girls meet, which is always fun and good for trash talking and cheers. I had a rare night off from DQ-ing kids. And Lil Fort was happy because, despite missing 1/3 of the swim season, she had two PBs. That's how points are totaled -- most PBs. "Girls rule, boys drool!"

    I said goodbye to FortSon for a week; he's heading to TN for rowing Nats. Mr. Fort is gone for work as well, so it's just me and the girls this week. I think I will be very lazy on the cooking front.

    My sister, who is quite athletic, went on a cool vacation in Coronado CA this summer -- An am jog and yoga on the beach ... I might wake up for that.

    Continuing with my travel pics, I've attached 5 pics from Rostock Germany, which is Germany's largest Baltic port. The church (pics 1, 4, 5) is St. Mary's Cathedral, a gothic cathedral from the 13th century. The other building is the town hall with a splashy baroque facade. And the street is a main street off Market Square.

    Updated July 12th, 2010 at 11:26 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Spinning
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  15. Sarasota Y Sharks Masters 5:30 AM Workout 7/13/10

    by , July 12th, 2010 at 09:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:30
    2 X 150 2:45
    3 X 100 1:45
    6 X 50 1:00

    1 X 200 kick 5:00
    6 X 50 kick 1:10


    1 X 200 free neg split 3:00
    1 X 100 free fast 1:30
    1 X 50 easy 2:00
    Four times through

    12 X 50 1:15
    #3-6-9-12 are to be stroke/fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. 2 Days in One Post

    by , July 12th, 2010 at 08:27 PM (Adventures in Swimming)
    Swam with the Sharks on Sunday LCM

    Coached the Sharks on Monday

    Swam the Shark workout after work.


    400 Swim
    300 Kick
    200 Drill
    100 Pull

    I think we did 10 x 100 swum as
    100 ez
    75 ez, 25 hard
    50 ez, 50 hard
    25 ez, 75 hard
    100 hard

    I'm not sure about the rest...


    300 Swim
    4 x 75 K/Dr/Sw by 25 :15r
    200 Pull

    4 x 125 swum as 75 DPS, 50 Build :15r

    8 x 25 Odd's Stroke, Even Free on :30

    6 x 200 Descend 1-3, 4-6 :30r
    See what you can do on #6

    4 x 75 Kick or a 300 Kick (This is recovery)

    Mini Ladder

    25 on :25
    50 on :50
    75 on 1:15
    75 on 1:15
    50 on :50
    25 on :25

    Hold even pace going up,
    Work it coming down

    Warm down at least 100

    I've swam 5 days in a row!!!
    And I'm not dead tired.

    I really like the new watch. I hate to ship it off
    to get it updated but I have to before it's to late.
    I highly recommend the Pool-Mate!!
  17. Monday, 7/12/10

    by , July 12th, 2010 at 07:25 PM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie
    Recovery swim today

    Warm up

    300 swim

    Main Set (3200)
    Ladder by 50ís
    Didn't track times on this, and rest between each was only what it took to change toys.
    Kicking was with fins, except for breast. mixed strokes with free and back Kicking was a mix of all kicks

    50 swim, 100 kick, 150 pull
    200 swim, 250 kick, 300 pull
    350 swim, 400 kick, 350 pull
    300 swim, 250 kick, 200 pull
    150 swim, 100 kick, 50 pull

    Cool down
    100 ez

    Total: 3600 meters
  18. Mon Jul 12th 2010

    by , July 12th, 2010 at 01:33 PM (Ande's Swimming Blog)
    Mon Jul 12th 2010

    Subscribe to Ande's Swimming Blog

    whitney Coached
    6:30 TO 8:30
    Austin UT Swim Center diving well
    swam with nate, mike & tenielle
    Beside Tyler doug & Larry Wood who just won the 55 - 59 age group for in the Virginia Cable swim
    dove in at 6:45 ish
    wore my new colorful brief

    missed it


    assigned 6 x 150 on 2:15
    did 4 x 150 on 2:15 WU
    on #5 skipped a 100 did 50 fl fast went 30
    swam # 6

    assigned 300
    did 200

    assigned 5 x 150 on 2:10
    did 4 x 150 on 2:10
    skipped 100 on #5 then swam a 50 fr fast
    went 30

    50 easy

    300 bk

    4 x 150 on 2:00 made it

    300 easy

    3 x 150 fr on 1:50 (lead the lane)
    Made it, barely
    very challenging

    50 easy

    2010 MEETS:

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Swim Workouts
  19. One of those day

    by , July 12th, 2010 at 09:41 AM (Mixing it up this year)
    This was one of those days when you just have no energy but your times are great.

    1000 Free broken as 50,100,150,200,50,100,150,50,100,50 on :10Rest
    10x100@1:40 Free kick w/fins
    5x100@2:00 Fly as 25 rt arm/25 lt arm/25 kick/25 sprint
    5x200@3:30 Free ww/paddles & bouy descend went 3:15, 3:11, 3:05, 2:58, 2:50
    500 Free broken as 50,100,150,200@:10R

    Total 400 meters
  20. Sun Jul 11th 2010 200 IM

    by , July 11th, 2010 at 11:55 PM (Ande's Swimming Blog)
    Sun Jul 11th 2010

    DAY 3 of Austin Sr Cir
    entered in 200 IM, 50 br, 50 fl

    Wore B70 NeroTX


    200 IM
    36.17 1:05.59
    40.54 1:46.13
    32.32 2:18.45
    this was my best time in the 45 - 49 age group
    I went almost 3 seconds faster than I did last year when I wore a FULL BODY SUIT
    my 2009 time was 2:21.24

    In 2004 I went 2:18.08 wearing a Speedo FS 1 full body

    50 BR
    went 34.16

    50 FL
    went 27.50


    50 FL
    went 27.48

    2010 MEETS:

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

    Updated July 12th, 2010 at 11:35 AM by ande

    USA-S Swim Meets / Events