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  1. 11-05-09 got one out of two workouts in

    by , November 5th, 2009 at 10:18 PM (Swim like an Orca, but faster !)
    Folsom Aquatic Center

    Warm
    2x100FR, 2x100 BK
    (Did a segment of Chris's workout from the 28th of Oct. I swam this as a recovery swim)
    Main
    300FR on 4:15 ...on 5:00
    200IM on 3:30
    100BK on 2:00
    300IM on 5:00 (done as s/d/d or d/d/s)
    200BK on 3:20
    100FR on 1:25
    (added about 10-15 seconds to change goggles to vanquisher plus for backstroke, between each set...outdoor pool, bright sun.)

    50 cool


    Very very sore and had a hard time with making the intervals...
    Since it was intended to be a recovery w/o, I didn't sweat it.

    Folsom is a warmer pool @ 80 degrees (warmer than my home pool; Union Mine) by about 2 degrees and its 7 ft deep end to end. The bottom markers are not equidistant so the far end you have to take an extra stroke before the turn, otherwise you will turn and No Wall! They have lockers, benches and hot individual showers!

    Ever since Union Mine got its boiler replaced, they have been keeping the temp at around 77-78, the thermometer says 80, but it lies! If you don't keep moving, you will get cold. One of the master swimmers started a petition to turn up the heat a degree or two, a lot of people have signed, so hopefully the powers that be will warm it up a bit.

    I wanted to make this evenings AQUM workout, but I decided to feed the horses, goats, dog and cats, then take out the trash, which requires driving up a gravel road. By the time I hit the road, it was too late Kind of senseless to arrive late to practice, then have to rush out so I'm not late for work.

    Job search is not so good, my current boss asked if I could relocate to Dallas. Dallas Aquatic Masters has 6 pools to choose from, pretty cool...However, my wife has an excellent job, I have a Junior in High school and I'm a native Californian; I could never give up my Pacific ocean, Sierra Nevada mountains, American River and cold local pool!
    Categories
    Swim Workouts
  2. Choosing Meet Events

    Now that I have decided that Iím NOT attempting to swim all the events this season, I need to figure out what I AM going to swim. My two upcoming SCM meets are

    *Nov 21: The 1st Annual Bearcat Masters Invitational Meet, Baruch College, Manhattan
    *Dec. 5-6: Colonies SCM Zone Championships, Dec. 5-6, Flushing Meadows Corona Park Pool in Queens

    Zones is the meet Iíll be tapering for, so Iíll start by looking at its event order and figuring out what Iíll swim there. Iíll use the Baruch Bearcat Meet to swim events that Iím unable to swim at Zones, or want to swim twice this season. One of my criteria for choosing races is my goal of swimming personal 40-44 AG bests; this is my last year in that age group.

    At Zones I can swim 5 events per day (not per session). Itís a local meet, so there will probably be enough teammates there to count on some relay swims.

    Saturday Dec 5 MorningóSession #1
    1. Women 400 FR: I havenít swum this event SCM since 2001, so I would pick up an automatic AG best time. I did swim it LCM in 2008 (5:16) and was pleased with that time, but the experience didnít leave me eager to swim it again any time soon, let alone open a multi-day meet with it. I think Iíll pass.
    2. Mixed 400 Medley Relay
    3. 200 BR: Iíve only swum this event once before, in 2008, so my AG/Masters/Lifetime best for SCM is a 3:16 (1:36). I would like to swim it again and see if I can better that time. One complicating factor may be the relay right beforehand.
    4. 50 BK: One of my fave events. My AG best is 34.45, which I swam as relay leadoff in 2006. I donít know if I can better that, but I definitely want to swim this. A 50 right after a 200 probably wonít be too much of a problem, especially at a biggish meet.
    5. 100 FL: I donít have an AG best, so this would be a gimme, but I donít particularly want to swim it, all the more so since I would be swimming events right before, and going into it a bit tired.
    6. 100 FR: My very least favorite event. My AG best is 1:09, which is probably beatable, but nope, not swimming this.
    7. 50 BR: I really like this event and am always up for seeing what the breaststroke speed gods have in store for me on any given day. My AG bestis 38.98. This is one of several events where my masters PR for LCM (37.8) beats my best SCM time (38.0).
    8. 200 BK: I like this event, but have already swum it well once this year (2:45 in May). I think Iíll skip this fatiguing event in the interest of conserving some energy for later swims.
    9. 100 IM: This used to be one of my fave events but Iíve struggled with it in recent years. Iíd like to see if I can beat my 1:16 AG best.
    10-12. 200 FR Relay: I definitely hope I get to swim this. Swimming leadoff to get a 50 FR time would be really great.
    Saturday Dec 6 AfternoonóSession #2
    13. Mixed 800 Relay: Please not. 200 FR is my other very least favorite event, although swimming it with relay buddies is better than swimming it as an individual event. Besides, I would like to save my energy for the next event.
    14. 400 IM: I swam this event for the first time ever about 10 years ago, when I was trying out a new event every year, and immediately fell in love with it. I love training for it, and love the challenges of swimming it well. My AG PR is 6:02, and it will take a good swim to beat that. I have an outside shot of swimming under 6:00, which would be cool.
    15. 800 FR, and
    16. 1500 FR: I was willing to swim one of these as part of my every-event project, but now that Iím no longer doing that Iím not inclined to impersonate a distance freestyler this season. Iíve never really engaged fully with the challenges of swimming a distance free race, so maybe that is a project for another season.

    So, that gives me for the first day of Zones: 200 BR, 50 BK, 50 BR, 100 IM, and 400 IM.

    Sunday, December 6 MorningóSession #3
    17. Menís 400 FR: Hurray! Iíll get to sleep in!
    18. 400 FR Relay: Will swim if coerced. See comments about 100 FR above.
    19. 200 FL: I actually like this event ok. Itís another Iíve never fully engaged with. I have a glide-y fly that is pretty easy to swim, and thatís what I did the last time I swam this (2:57). To go significantly faster Iíd really have to work on maintaining my regular fly strokeówhich is about 10% faster, but about 20% more effortfulóover a 200, and I donít really want to make that a focus this season. So Iíll skip this one.
    20. 100 BR: Iíve been doing more breaststroke in recent years, and am eager to swim it again after being sidelined this summer with my knee injury. I donít know if I can beat my AG best of 1:28 (41.8), but Iíll see what happens.
    21. 50 FR: I love 50 Frees! But I also like the events before and after it. I'd like to go under :30; oddly enough, my 40-44 best is 29.9 in both LCM and SCM.
    22. 200 IM: One of my fave events. My AG best is a tough 2:41. I definitely want to swim it, and will see what I can do.
    23. 100 BK: I love 100 BK as well. That puts 4 of my faves right in a row. My AG best is a 1:16; I swam a 1:17 LCM this summer so might have a shot of besting that one.
    24. 50 FL: I generally jump at the chance to swim a 50 of anything, but am just not feeling the love for my fly right now. My AG best is 32.9, which is a pretty good time for me.
    25. 200 FR: My AG best is . . . um. . . a 2:39. Also, this is another event where my LCM best currently beats my SCM PR. But those are not enough inducements to swim this wretched event, or to do the training it requires.
    26-28. 200 Medley Relays: Hope to swim this, and maybe get an extra go at a good 50 BK time!

    So, the events I would like to swim on Sunday are the 100 BR, 50 FR, 200 IM, and 100 BK. The trouble is, these are all clumped together, and 4 events back-to-back is probably just too much. Iíll probably sign up for all of these, and decide nearer to the meet (after the timeline is published) which I want to swim and which Iím willing to scratch. Itís possible that I might get a time for the 50 FR from a relay the previous dayóif Iím happy with my relay swim I could skip it as an individual event. I could also swim the 100 BR, 50 FR, and 100 BK at the Baruch meet two weeks before, then skip the ones I was most satisfied with at Zones. I think that is what I will do.

    So, now Iíve worked my events. Iíll send in my entries, think about my goals and keys for each event, and figure out what I need to do during my training between now and then to prepare myself for swimming fast!
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  3. Vids from Sprint Workout, Thurs., Nov. 5

    by , November 5th, 2009 at 08:15 PM (The FAF AFAP Digest)
    SCY @ GMU w/Speedo & Jazz:

    Warm up:

    700 variety

    1 x 25 medium fast back SDK + 25 EZ

    Pre-Sprint Set:

    6 x 25 dolphin free*

    4 x 25 burst kick**

    4 x 25 dolphin breast***

    * Dolphin free is where you use a dolphin kick instead of a flutter kick in free. The kick occurs when the hand enters the water. You can have a single frequency or double frequency kick. The first 3-4 I was not doing a dolphin kick but using a combo body undulation + flutter kick. This felt pretty natural, and may not be too far off my sprint freestyle, which I'm been told has some dolphin action. It certainly felt like I had more DPS. Might not be a bad way to swim a 100 free b/c I can't keep up a fast windmill for a 100.

    ** Burst kick = push off, streamline w/SDKs, then burst into huge overkick with feet coming completely out of the water, cruise the last 10 yards free.

    *** Dolphin breast = a drill where you do an evil pull with fins. We used the fins as a "grip," and didn't do a dolphin kick with them. This forces you to concentrate on and perfect your pull without having your hips drop.

    Collectively, these three mini-sets made for a great pre-sprinting warm up.

    Speed Work:

    2 x (25 medium fast SDK on back + 25 EZ)

    1 x 25 AFAP free + 25 EZ

    1 x 100 cruiser back SDK

    100 EZ

    Drill set:

    After Jazz & Speedo left, I did a short drill set.

    4 x (3 x 50 w/fins) @ 1:00
    #1 = dolphin kick on side
    #2 = single arm fly drill
    #3 = 25 easy speed fly + 25 DAB

    100 EZ

    Total: 2150

    10 minutes in hottub

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

    Commentary:

    This was a super fun practice. We spent a lot of time chatting about technique and training and drills, so also very informative. We didn't do a lot of speed work, which was good for me b/c my legs were still absolutely fried from yesterday's effort. It was more of a recovery workout actually. I had considered doing the P90X plyo video tonight, but I think it's better to wait until tomorrow. We did see the GMU college and masters coach briefly. I tried to assure him that Pete was putting in the yards, but he didn't seem to believe me ...

    Videos:

    We took a 6 videos. The quality isn't great, but they're still informative. Here they are:

    Speedo & Jazz 25 AFAP free, 2x:

    [ame="http://www.youtube.com/watch?v=YRMXuyqGb9E"]YouTube- Speedo & Jazz 25 free[/ame]

    [ame="http://www.youtube.com/watch?v=V6M79PXF0Fc"]YouTube- Speedo & Jazz 25 free[/ame]

    Wolfy is the expert, but the things I quickly notice are: (1) Jazz is entering thumb first, especially with his left hand. (I think he's doing this intentionally to quicken his catch, but it can hurt the shoulders), (2) Pete's head position is a little high; (3) Jazz has the edge on kicking.

    Speedo & Fort 25 free AFAP
    (Battle of the Latent Loper and the Straight Arm/Windmiller)

    [ame="http://www.youtube.com/watch?v=Mx1fKwoSkyU"]YouTube- Speedo & Fort 25 free[/ame]

    My head position is way too high. I need to work more on correcting this. Part of this may be the dolphin action.

    Fort SDK Shooter:

    Garden variety demo shooter. Everyone should work on these in practice.

    [ame="http://www.youtube.com/watch?v=D57aH4FcSAg"]YouTube- Fort SDK Shooter[/ame]

    Speedo's Start:

    [ame="http://www.youtube.com/watch?v=mdlPcy8e_iA"]YouTube- Speedo Start[/ame]

    Think you need to keep your legs together on the start!

    Fort Cruising 100 Back Shooter:

    This is not a fast example; my legs were too cooked for that. This is a hypoxic 100 shooter. I came up at the flags after smashing my heels on the wall getting too close the first time. Jazz said I sounded like a whale with my big exhale and inhale at the third wall and that my hypoxic work was costing me brain cells. You can see how he gets the girls.

    I'd like to film a very fast 100 w/MF from underwater sometime.

    Oh, and I was surprised my feet/legs were apart more than I thought ... Looks like I took 12, 12, 13, 14 kicks (but then I didn't come up at the flags on the last 25).

    [ame="http://www.youtube.com/watch?v=L11nRXpMswE"]YouTube- Cruiser 100 Back Shooter[/ame]


    Food Blog:

    Breakfast: smoothie with kiwi, blackberries, strawberries, blueberries, 1/2 scoop of whey protein, flax seed oil and coconut water

    Snack on way to workout: balance bar and cliff shot blocks

    Lunch: large salad w/lettuce, grilled chicken, tomates, peppers, parmesan cheese and flax
    seeds; fruit salad with kiwi, blackberries and blueberries

    Dinner: homemade mac & cheese, steamed peas & carrots

    Drank Pure Sport during and after workouts again.

    Will have a snack later b/c I'm still hungry and don't have She Puffery's iron discipline. Plan on a glass of chard too, as my wine fast won't begin until Nov. 13. She Puff thinks this one will be tough. I'm slightly worried that I will have trouble falling asleep without my chard fix. It's almost become part of my bedtime routine. lol

    She Puff also did my hypoxic kick set from yesterday and thought it was easy, proving that she is a kick ass kicker. I have to go look at the refinements she made to my set. She really should just stop protesting and become a backstroker ...

    Updated November 6th, 2009 at 03:59 PM by The Fortress

    Categories
    Swim Workouts
  4. Non-Garbage recovery

    by , November 5th, 2009 at 08:08 PM (Random Nonsense)
    I told Quick I would post this, but it is pretty boring.

    The goal is to work on my new stroke and reintegrate my kick with it. It kinda stopped when I started thinking about my arms.

    Recovery day

    Warm up
    200 free
    300 kick
    200 free
    300 back

    Main Set
    8x25s kick swim (kick hard to mid pool, then try to maintain the kick but full stroke. Hard to coordinate for me)

    200 back

    24x25 Focus
    - eyes down
    - wide entry
    - don't lift head on breath
    - consistent kick during stroke
    - consistent kick during breath
    - KICK
    - six beat kick in tempo with arms
    - pull straight back from entry
    - enter with finger tips not thumb
    - KICK
    - no outsweep
    You get the idea. Each 25 I was just trying to swim perfectly, and finding lots of things that were falling apart when I tried to fix something else.

    Why did I need a recovery day? Today was my 7th day in the water and yesterday was team sprint day which happens once a month kinda randomly. We consolidate from 18 lanes to 8, divided into two groups (fast and not as fast). Then the fastest people lead each of the lanes, then the next fastest, ect. Everyone should be in a "heat" with people who might be about their speed.

    The workout was something like this:
    200 Pull moderate
    4x100 descend on 1:40
    - went 1:10 to :59
    200 Pull moderate
    3x100 descend on 1:40
    - went 1:06 to 1:00
    200 Pull moderate
    3x100 descend on 1:40
    - went 1:03 to 1:00
    200 Pull moderate
    4x50 FAST on 1:00
    - went :30 to :28

    Most importantly, I only let the fast sprinter beat me on the first 3 100s. He wasn't able to bet me again after that. He lacks endurance but is actually a much faster/better sprinter than me. His name is not Paul.
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  5. Requiem for a Spider

    by , November 5th, 2009 at 04:49 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Preliminary biopsy-of-lesion results in, and it looks like I tentatively can cross at least a couple dire items off the list.

    The beautiful blonde dermatologist called today to explain the findings.

    There was, for instance, evidence of bacteria on the surface of the lesion, though this is hardly unexpected since wounds tend to attract bacteria. We jointly decided these bacteria were most likely of the ex-post-facto opportunistic variety, as opposed to the causative sort--almost like scavenging low-level criminals that stumble upon a murder victim and rob his corpse blind but do not bear responsibility for the homocide itself.

    The pathologist did want to run some additional stains for tuberculosis (which I did not think caused skin lesions, but that is why I remain a fake doctor) and syphilis (which an earlier test, the VDRL, or venereal disease research lab test, had already provided a clean bill of health--"not bloody likely they will find syphilis in a fine young man like you," said the beautiful blonde dermatologist, maybe in slightly different ways. "Why, then," I replied, "would they test for syphilis is so fine a young man like me who has already passed, with flying colors, both his VDRL and holy water drip tests [wherein a drop of holy water is placed upon the manhood, causing a horrible burning sensation in sinners]?" She replied, "They found evidence that your plasma cells were clustered, and whenever they see this, they just run a syphilis test. But you don't have to worry.")

    Other tests also seemed to indicate that my underlying skin cells were of normal configuration, no suggestion of malignancy, in other words.

    At this point, the BBD said that something to do with my relatively normal level of eosinophils also indicated that the culprit was probably not fungi of one sort or another.

    There was some other reason why poison plants--oak, sumac, ivy, and maybe the deadly pyretheum daisy--were also ruled out, maybe eosophinils or clustered plasma cells, to be honest, I was starting to get confused.

    At which point, the BBD said, "More and more, it's looking like a bite is the most likely thing."

    What form of bite is hard to say, though spiders appear near the top of the list. Alas, there is no way to test for spider venom at this point. If it was a bite, then my body seems to have reacted pretty violently to it.

    I told her that when I was in the Amazon jungle, I got a bite from something on my ankle bone. It never hurt or itched but took months to heal. I went into the jungle just as the Bush-Gore recount was beginning, and came out ten days later with the recount not yet decided.

    I still have a mark from that bite: my jungle tattoo.

    Perhaps the groin lesion, which is healing over but still itches and causes weird sensitivity to broad swaths of the surround thigh and buttocks skin, will one day be a fondly remembered River of No Return tattoo.

    I have been vlogging about my lesion for so long now that it will be hard to give the topic up. But it is time to move on.

    So please permit one last glorious celebration of this chapter in the life of Jim.

    Unless something drastic occurs, I will do my best to speak of this never more. If you need ongoing help with your diet, or implosion therapy for arachnophobia, this little slide show will always be there for you even as I move on to life's next round of fresh disasters.

    [ame="http://www.youtube.com/watch?v=m_05u2GIWmM"]YouTube- Requiem for a spider bite[/ame]
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  6. Fun with the Monofin

    by , November 5th, 2009 at 11:55 AM (A comfort swimmer's guide to easy swimming)
    11/5/09

    SCY, solo

    400 swim free

    4x75 choice alt. 50 drill/25 swim
    (Did these in IM order)

    swim 4 x 50 free on :55 descend 1-4
    (went 40->33)

    swim 2 sets of 4 x 25 on 40:
    #1 fast/easy, #2 easy/fast, #3 build, #4 fast
    (set 1 free, set 2 no free)

    kick w/MF: 3 sets of 4 x 25 underwater on :45), 1 min. rest between sets
    (alternated on my back and face down. was coming up between the flags and wall, around 14-15 sec on all)

    100 easy

    3 sets of 4 x 75 (4 in a row of one stroke; on 1:30 as 25 drill/50 build
    (went fly, back, free cheated on fly and went on 1:45)

    200 swim down
    --
    Total: 2600 yards.
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  7. Thu Nov 5th, 2009

    by , November 5th, 2009 at 11:42 AM (Ande's Swimming Blog)
    Thu Nov 5th, 2009

    MEETS:

    University of the Incarnate Word (SCM) Masters Meet
    Saturday, November 21 & Sunday 22, 2009
    15 Days till San Antonio

    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    28 Days till Long Beach



    FOUR OR MORE SDKs off EVERY wall

    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center diving well
    Swam with larry, ned, mike & paul
    BESIDE TYLER TODD & erin


    WORE briefs

    warm up
    300
    300
    300

    MAIN SET

    Assigned: 4 rounds of 50, 100, 150, 200
    did: every other 50
    between each set we did:
    round 1 8 x 25 fl on 30
    round 2 6 x 25 bk on 30
    round 3 4 x 25 br on 35
    round 4 2 x 25 fr on 30

    assigned 10 x 100 on 1:30
    did 10 x 50 fr on 1:30 held 27's

    Assigned: 8 x 75 with fins on 1:10
    did: 8 x 25 SDK shooters on 1:10
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  8. The aftermath

    by , November 5th, 2009 at 07:14 AM (Mixing it up this year)
    Yesterdays workout really made my legs sore in many ways. I would rather have the muscle I am building than the fat I am trying to rid myself of and most of it is hip and thighs.

    10x100@1:40 Free
    10x50@1:10 Fly skull w/fins
    500 Free kick w/fins as 50 easy 50 fast
    5x100@1:30 Free w/paddles & bouy
    300 Free 1 paddle on weak arm and 1 fin on opposite leg build my right arm strength
    200 alt 50 back/50 free Easy

    Total 3000 yards

    There is a significant difference in speed between my right and left arms on a 50 I can pull in 1:05 on the right arm and :55 on the left on a set of 10x50. Most of the kids I coach are about 5 seconds difference between arms.
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  9. 11-04-09 a little Gym & Swim

    by , November 5th, 2009 at 01:41 AM (Swim like an Orca, but faster !)
    Lords Gym A.M.
    2x5 Pull-ups and dips w/ 60 lb assist
    2x12 & 1x8 Incline chest press DB 25lbFast 35lb
    3x12 curls 25 Fast
    3x12 Overhead lying down triceps 35 DB Fast
    3x8 Flys 10 Faster
    3x8 Overhead 10 Very Fast
    3x12 Narrow grip row 90 100 not so fast
    3x12 Lat pull downs 90 Fast
    1x12 Hanging knee raises .

    Legs and arms were still very sore and it was hard to walk due to adding heavy leg presses & bear crawls to the routine on Monday.

    UMHS - 5:30-7:30
    Warm 2x100, 100P, 100K (Coach kept asking if I was warm, so I kept the warm up short this week)
    Drill
    10x50 Capt Nemo drill (same as yesterday, but I gave it a name)
    Pull
    5x100 FR Pull on 1:45 ( was avg 1:20) used small paddles, loaned my big paddles to Dr. Bob
    Kick
    6x75 K BK dolphin/side dolphin/other side dolphin on 1:30 (core and legs were shot, had to do them on 2:00 w/ fins)
    Sprint
    was given
    20x50 from blocks 25 100%/ 25 EZ 5 ea, IM order. (Did 5 Fly (~:12-:14), 2 BK (:18) and 1 FR(:13), seniors were wrapping it up)
    50 cool
    I have been working on fixing my fly kick; now I have 2 kicks and don't even think about it. Continuing to work on keeping pinky's up (or thumbs down) and got some great coaching on transitioning from dive/SDK to first stroke.
    Trying to keep the training intensity up to break through this annoying plateau.
    Reno meet in 4.5 weeks; not a big meet, the great swimmers avoid this one, however for me a relatively "poor" swimmer its a good training/set NEW benchmarks meet for the SCY season.

    Updated November 5th, 2009 at 11:30 AM by EricOrca

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Planning
  10. Hard! Wed., Nov. 4

    by , November 4th, 2009 at 10:11 PM (The FAF AFAP Digest)
    AM: Hot Yoga:

    Went to the 10:00 am hot yoga class. Didn't suffer quite as much and didn't need quite as much water as usual. Didn't even have to dump water on top of my head during the last 15 minutes.


    PM Swim/SCY/Solo:

    Today, I used the structure of one of Ande's sprint workouts from awhile ago. (I have a note on FB in which I collect sprint oriented workouts I like.) But instead of doing the 15 100s in the set as increasing fast freestyle, I did them as increasingly hard backstroke SDK without fins. This was to serve the dual purpose of implementing Quick's advice (treat the 100 back as 50 swim/50 kick) and Chris' advice to do longer quality hypoxic sets sans fins. This was NOT easy. It took some will power to get through it, but I think it was worthwhile. This CO2 tolerance set was definitely harder than my endurance kick set from Nov. 1.

    Anyway, here's how it went:

    Warm up:

    700 variety swim, kick, drill

    Main set: Hypoxic Kick + Sprints:

    5 x 100 backstroke kick @ 2:00 (no fins)
    SDKs = 12, 10, 10, 10 by 25

    50 EZ

    8 x 25 easy speed fly w/fins @ 75% @ :35

    4 x 100 backstroke kick @ 2:15 (no fins)
    SDKs = 13, 12, 12, 12 by 25s

    50 EZ

    8 x 25
    odds= fast evil
    evens = EZ

    3 x 100 backstroke kick @ 2:30 (no fins)
    SDKs = 14, 13, 13, 13 by 25s

    50 EZ

    8 x 25 easy speed fly w/fins @ 75% @ :40

    2 x 100 backstroke kick @ 2:30 (no fins)
    SDKs = 15, 14, 14, 14 by 25s

    50 EZ

    8 x 25
    odds = fast free w/fins @ 90%
    evens = EZ

    1 x 100 back
    SDKs = 16, 15, 15, 15 by 25s (no fins)

    100 EZ

    Total: 3300

    10 minutes in hottub

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

    Commentary:

    I am dead after 3 hours of working out. The hypoxic kicking definitely took it out of me. I had some cramping issues on the last few hundreds, which surprised me as I hadn't had any calf cramps recently. Of course, I have pounded my legs the last few days, so it could be that. Or, I guess, it could be the yoga beforehand.

    I'm hoping to work out with Speedo, Cage Fighter and Jazz tomorrow.

    I tried out the Pure Sport workout and recovery drinks today. Banana-strawberry flavor. It didn't make me nauseous like the Hammer products, so that was quite excellent. The recovery drink I split in half and used half after yoga and half after swimming. The taste was just too strong to have in one dose. I hope that doesn't negate its effectiveness. I have another swim friend who really likes Pure Sport as well.

    Comparison:

    I notice that lovely Jimby prominently displayed my botched 50 back in LCM from 2008 Zones on FB. I slipped on the start and sunk in the water, going 33.4. So, for what it's worth you can compare my 2008 (33.4) and 2009 (31.99) 50 LCM backstrokes. You can see me drop an F bomb in 2008. B70s in both.

    2008: http://www.youtube.com/user/LaFortressa

    2009: [ame="http://www.youtube.com/watch?v=S_QnCTP2n2w&feature=player_embedded"]YouTube- Leslie's 50 LCM Backstroke National Championship Performance[/ame]


    P90X:

    I got my P90X plyo video in the mail. Am anxious to give it a whirl. But probably not tomorrow right before a sprint workout.

    Food Blog:

    I'm going to write down my food for the next weeks leading up to my SCM meet. As I recall from the last time I started this project, I used a pretty low carb approach for a month and then increased carbs for the couple weeks before SCY Zones. In retrospect, that seemed to work pretty well. This time, I'm not eliminating carbs. I think I really should focus more on portion size and skipping desserts, etc. For example, I ordered Thai food with a friend a couple days ago -- I ate way too much b/c it's so tasty.

    Breakfast:

    large smoothie with one banana, strawberries, frozen mixed berries, scoop of yogurt, flax seed oil, 1/2 scoop of whey protein

    Lunch:

    salmon, salad with tomatos & cucumbers, small box of junior mints (lol)

    Snacks:

    Pure Sport recovery drink after yoga and swimming and Pure Sport workout drink during swim.
    apples w/ peanut butter
    cheese & crackers

    Dinner:

    quesadilla with cheese, peppers, tomatoes & mushrooms
    balance bar in car

    (Dinner was a bit of a disaster tonight as I was in the car driving to myriad things between 4-9 pm. I had to make separate dinners for everyone. And I still have to pack lunches. I'm sure I'll need another snack -- I'm still hungry.)

    Updated November 5th, 2009 at 11:03 AM by The Fortress

    Categories
    Swim Workouts , Yoga
  11. Wednesday, November 4

    by , November 4th, 2009 at 10:03 PM (Elise's Fitness Fun)
    Did the 4 mile leap frog run today. This type of run always just kills me. Fell behind the last mile as usual. One of my friends was a little concerned for me because he had seen a rather strange-acting guy the last mile. My friend would stop every block and look back to be sure I was o.k. I wondered why he was so worried about me, but he told me why when we were done. Just another reason why I think it is good for women to run in groups.

    Updated November 4th, 2009 at 10:18 PM by elise526

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    Uncategorized
  12. Pool Crafts 101: Customize Your Pull Buoy!

    Swimming pools are beautiful. Sparkly blue water, beckoning lane lines . . . whatís not to appreciate?
    The things you find around swimming pools are a different matter. Dented aluminum benches, overstuffed bins filled with mildewed kick boards and water aerobics equipment, sad deflated toys, piles of pull buoys. Lots and lots of pull buoys. All alike and charmless. Definitely an unbeautiful sight.
    You can do your part to remedy this situation! Customize your pull buoy in a few easy steps. Not only will you be doing your part to beautify your aquatic environment, youíll also be able to quickly sort out your own personal buoy from the jumble of equipment at the end of your lane.

    You will need:
    *A pull buoy, the kind with 2 foam cylinders attached by webbing or cord:


    (Note: Kiefer makes these in bright colors in various sizes):





    *Some beautiful ribbon (about a yard long)

    *Scissors

    *A safety pin

    (Difficulty rating of this project: 50 Backstroke)

    Note: Ribbons come in all sorts of beautiful colors in patterns. Pick something colorful that will contrast with the blue or black webbing material found on standard pull buoys. It will work better if your ribbon is the same width as the webbing in your pull buoy.







    Directions:
    1. Untie or disconnect the two loose ends of the pull buoyís webbing, and, if there is a plastic spacer, remove it.

    2. Next, with the webbing still in the pull buoy, overlap your ribbon with one end of the webbing, and fasten them together with the safety pin. Now you can simultaneously pull the original webbing out of the small slots in the styrofoam cylinders while pulling your ribbon into them. If there is a plastic spacer on the other side of the pull buoy you will need to unpin the ribbon, work the webbing out of the spacer, repin, then complete the threading. You can discard the plastic spacer, or thread your ribbon through it.

    3. When the original webbing is completely out of the pullbuoy and your ribbon has been threaded completely through it, unpin the two. Adjust the spacing of the two cylinders to suit you, then tie off the ribbon in a beautiful bow and trim the ends neatly.

    Voila! Now you can do those pull sets in style!

    Next up in this DIY series:
    ďLiven Up Your Kick Sets: Using Spare Mr. Potato Head Parts to Create Kickboard Portraits of Your Coach and Teammates!Ē
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    Uncategorized
  13. Day 48

    5x100 FR@2:00

    10x50 Kick BR 1-5@1:15, 6-10@1:00 w/fins

    10x50 FR@1:00 1-5 fins, 6-10 fins and paddles descend

    200 Easy

    1700 SCY Indoors Solo
    Categories
    Uncategorized
  14. Wed Nov 4rd, 2009 50 bk went 23.3

    by , November 4th, 2009 at 12:19 PM (Ande's Swimming Blog)
    Wed Nov 4rd, 2009

    MEETS:

    University of the Incarnate Word (SCM) Masters Meet
    Saturday, November 21 & Sunday 22, 2009
    16 Days till San Antonio

    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    29 Days till Long Beach



    FOUR OR MORE SDKs off EVERY wall

    TODAYS SWIM PRACTICE

    SCY no blocks
    5:30 - 6:30
    whitney coached
    UT Swim Center diving well
    Swam with TODD & Nate
    BESIDE TYLER & MARCIO


    WORE B70 legs

    warm up
    300
    200
    100

    MAIN SET

    Assigned: 8 x 25 fl on 30
    did: 4 x 25, 1 25 easy, 2 skip, 1 25 fast
    went 11

    Assigned: 8 x 50 bk on 50
    did: 4 x 50, 1 50 easy 1 50 fast
    went 25

    Assigned: 8 x 75 br on 1:15
    did: 2 rounds of 75 br, 50 skip, 25 br,
    then 75 br, 25 br, 25 br, 75 fast
    went :50

    Assigned: 8 x 100 fr on 1:20
    did: 5 x 50 on 1:20

    assigned 6 x 150 pull on 2:00
    did: skipped it
    rested about 10 minutes

    50 bk fast
    roll start
    wore B70 legskins
    whitney timed
    went 23.3


    50 easy

    Updated November 5th, 2009 at 11:43 AM by ande

    Categories
    Swim Workouts
  15. A day for 75's

    by , November 4th, 2009 at 11:59 AM (A comfort swimmer's guide to easy swimming)
    11/4/09

    SCY, with Carrie

    Swim 500 free smooth

    200 IM drill

    swim 8 x 75 free on 1:20 even pace
    (ave 1:00)

    swim 300 choice
    (free/back by 50)

    kick 100 IM

    pull 8 x 75 free on 1:20 breathe every 3
    (Ave1:00)

    swim 100 easy

    swim 8 x 75 back on 1:30
    (ave:1:06)

    swim down 100 easy
    --
    Total: 3100 yards

    Updated November 4th, 2009 at 12:45 PM by poolraat

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  16. Sprint/Distance Combo

    by , November 4th, 2009 at 07:29 AM (Mixing it up this year)
    Was sore going in to this one but started to loosen up some as I got going.

    8x50@:55 Free
    8x25@:45 Free kick every 3rd Sprint
    8x50@:50 Free
    8x25@:45 Free kick every other Sprint
    5x200@3:00 Free w/paddles & bouy descend went 2:49, 2:47, 2:43, 2:38, 2:32
    5x100@1:30 Free kick w/fins held 1:22's
    200 Free 1 paddle on weak arm 1 fin on opposite foot from paddle arm to build up the weak side
    8x50@:50 Free as 25 distance stroke 25 sprint stroke
    200 Free warm down

    Total 3500 yards
    Categories
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  17. 11-03-09

    by , November 4th, 2009 at 12:17 AM (Swim like an Orca, but faster !)
    11-01-09 Swimstitute SCM Solo w/o
    11-02-09 Gym. Increased reps to 3x20, except for free weights. Assisted Pull-ups and Dips is now 60 lbs, pull ups increased to 3. I started playing basketball as a intermission.
    11-03-09 Aquasol @ UMHS
    Warm 350 (Coach was rushing me)
    Drill Set
    1x200 Underwater flip-turns ( Swim fast as you pass under the flags, dive deep, go into a SDK do the flip turn at the wall underwater, SDK out under the flags, surface, you may now breathe.
    Main
    1x500 FR, 1x400IM :30 rest
    1x200 FR, 1x200IM :30 rest
    1x100FR, 1x100IM :30 rest
    1x50, 1x50IM :05 rest
    Kick
    10x50 K w/fins fast :50
    Drill again
    10x50 Underwater flip-turns Drills(did these on 1:15)During cool down (75)my turns felt effortless!
    3025 scy
    Maintained 5-7 SDK on every start, and 2 SDK's on every turn, (except for BR), even my coach has noticed it and she isn't getting on my case about taking 2 strokes without a breath off the turns.That is, in lieu of 2 strokes n/b, I'm doing 2 SDK's... I'mgetting more creative and added several new exercises in the gym which made me very sore today.
    Today's new to me drill for turns was sorely needed as I had a bad habit of doing one dolphin kick and involving my arms to assist in the turn. First I struggled with flipping completely underwater as I could not use those crutches anymore, then I just starting "balling up" and it became easier...with the lack of o2 factored in, I was motivated to get off the wall asap.
    Categories
    Swim Workouts
  18. Easy swim

    by , November 3rd, 2009 at 08:50 PM (Elise's Fitness Fun)
    Had a history test today in a class I'm taking to broaden my potential teaching areas. Don't know what took more out of me, running the 5k over the weekend or writing about Andrew Jackson, the Missouri Compromise of 1820, slavery, John C. Calhoun, nullification, the Nat Turner rebellion, abolitionist petitions, broadening of the electorate, the National Bank, and the Southern economy.

    Anyway, got in a very light swim today. Pool was 85 and I was dead. Still, I guess a little something is better than nothing.

    Warm-up: 9 x 50 drill on 15 seconds rest

    10 x 100 on 1:45 - alternated 100 free, 100 back on first 5, and then did dolphin kick with board and no fins on last 5

    Cool-down: 2 x 75 easy free

    Updated November 3rd, 2009 at 09:23 PM by elise526

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    Uncategorized
  19. Core + Swim, Tuesday, Nov. 3

    by , November 3rd, 2009 at 05:15 PM (The FAF AFAP Digest)
    Core/Dryland:

    Played with my new power wheel today!

    power wheel roll outs on knees, 1 x 25, 2 x 15
    power wheel roll outs from pike, 2 x 10*
    power wheel crawls, just a few forward and back, seemed somewhat hard on shoulders
    power wheel pikes, 1 x 15, 2 x 10**

    3 x (25 long arm crunches + 25 bicycles + 25 dead bugs + 25 prone scapular scrunches + 25 butt kicker plyo)

    jumping jills, 3 x 50
    snowboarders, 3 x 10

    * The roll outs from a pike are much harder than from the knees and likely stress the shoulder more.

    ** I was showing off my power wheel to my son (who finally arose from the couch after a few days of piggy flu). He said (with bravado, though jokingly) "move over weak woman and let a real man show you how it's done." Then he promptly lost his balance on the pikes and couldn't do very many on his first try. lol. I think this exercise is the best one for the core from what I could tell. But I need to try the crawling some more.

    Videos for the power wheel exercises and other bodyweight exercises can be found at: http://www.monkeybargym.com/exercise-videos.html. This site looks somewhat like Cross Fit without the weights.


    Swim/SCY Solo:

    Used a workout super evilstroke sprinter Jim Corbeau was kind enough to send me. I made minor modifications.

    Warm up:

    700 variety swim, kick, drill

    10 x 25 twirling 4 point shooters

    Sprint Set:

    3 x through:

    4 x 75 backstroke w/ 10 SDKs @ 70% @ 1:30
    4 x 50 stroke w/fins @ 90% @ 1:30
    1 x 100 EZ @ 1:30

    I did the first set backstroke and held about 26.5-ish on the 50s.
    I did the second set evil b/c my legs were getting tired from the last few days of beating up on them and went 33s.
    I did the third set backstroke and held 25.5-26 ish, but missed the wall on the last 50

    Vertical Kicking:

    5 x vertical kicking, done as:

    1:00 vertical kicking with hands at shoulders + 15 seconds with arms in streamline + 15 pullouts + 15 seconds rest

    150 EZ

    Total: 3000

    150 EZ


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

    When I made my internet purchases the other day, I also ordered a sample of PureSport workout and recovery drink to try it out. Just finished off my endurox. I also had ordered a new Finis Shooter monofin. I had the longer Trainer monofin, and really disliked it b/c it didn't seem to work the core and glutes as much -- instead putting strain on the lower back.

    I went to vote today. Hubby is out of town and did not get an absentee ballot. So, for once, he didn't cancel out my vote.

    HIIT:

    This article suggests that HIIT, not low or moderate interval training, significantly reduces the risk of heart disease.

    High-Intensity Interval Training to Maximize Cardiac Benefits of Exercise Training?
    WislÝff, Ulrik; Ellingsen, ōyvind; Kemi, Ole J.
    Abstract:

    We hypothesized that high-intensity aerobic interval training results in a greater beneficial adaptation of the heart compared with that observed after low-to-moderate exercise intensity. This is supported by recent epidemiological, experimental, and clinical studies. Cellular and molecular mechanisms of myocardial adaptation to exercise training are discussed in this review.

    Updated November 3rd, 2009 at 06:02 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. I hate breath control sets!!!

    by , November 3rd, 2009 at 04:48 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 11/3/09

    SCY, solo

    300 swim mix strokes
    (did 100 free/100 back/50 breast/50 fly)

    3 x 100 kick w/board w/5 sec. rest
    (coming in between 1:55-2:00 on these)

    swim 2 sets of 3 x 75 free on 1:15: descend 1-3
    (Round 1 went 1:02->:56; round 2 went 1:05->:55)

    pull 6 x 150 free on 2:30:
    #1-2 breathe every 3
    #3 and 4 breathe 3/5/3 by 50
    #5 and 6 breathe every 5
    (did these all around 2:05, had no problems with the breathing pattern here)

    swim 12 x 25 fast choice on :40 with 1 min. rest after #4 and #8
    {did 2x (2 fly-2 back-2 free)
    fly around :17, back around :18, free around 15}

    swim 4 x 150 free on 2:30: breathe 3/5/3 by 50; descend 1-4
    (couldn't hold the breathing pattern after the first one swam the rest on B3)

    swim 4 x 25 FAST choice on :45
    (IM order times about like above set of 25's)

    swim down 100
    --

    Total: 3050 yards

    And while perusing the Preliminary Top Ten List look what I found:

    800 Freestyle Relay LCM Mixed 120-159 (2009)
    -----------------------------
    10 ABM Illinois 11:17.15
    ------------------------------
    Floyd M Fisk (57)
    Martha Cammarata (27)
    Ken Carlson (35)
    Carrie A Colburn (35)
    ------------------------------
    HOW COOL IS THIS!!! MY FIRST EVER!

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    Uncategorized