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  1. Short workout

    by , June 10th, 2010 at 07:27 AM (Mixing it up this year)
    The guards were late today so my workout was cut short by 500.

    500 Free long and loose
    10x50@1:00 Back w/paddles
    500 Back kick w/fins alt by 100 streamline(fast)/fashion model(moderate)
    500 Free kick w/fins as 25 easy/25 moderate/25 fast
    3x200@3:30 Free w/paddles, bouy & snorkle
    6x50 Back odds @1:00 swim evens @1:30 25 rt arm/25 lt arm
    100 Free EASY

    Total 3000 meters
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  2. Fly/Back What? 6/9/10

    by , June 9th, 2010 at 06:07 PM (The Labours of SwimStud)
    So I got in to work out with the age groupers today...yeah that was a toughie.

    I began my day with a trip to the ART chiropractor.. I think this guy is really going to get some lingering back issues resolved.

    Later I lifted my full workout now...some of Monday's workout was lingering in sore limbs but I pushed on. Muscle Milk.

    Long Course workout in the rain 3200 in 75 minutes.

    Warm up

    400 FR

    Back Set
    3 x 600 every 3rd 50 Fly kick on back
    100 EZ
    Yeah those of you who know and understand my proclivities towards backstroke are probably cracking up at this...

    Stroke Set

    4 x 150 100 BR/50 FLY
    Fly was done as long as good strokes would hold...then FR. I did ok, but the last 50 fly I had nothing left.

    Sprint/Recovery
    100 EZ 2:00
    50 Sprint :100
    150 EZ
    It shouldhave been more recovery and an additional 50 Sprint each round to a max of 4 but I had to climb out to coach....SAVED!

    I am looking forward to my evening smoothie and ginger!
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  3. Sarasota Y Sharks Masters 5:30 AM Workout

    by , June 9th, 2010 at 05:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    2 X 150 2:45
    4 X 100 1:45
    2 X 250 4:15
    4 X 100 1:40

    SCY

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

    1 X 100 easy swim

    1 X 50 easy 1:00
    1 X 50 build to fast 1:15
    1 X 50 easy 1:00
    4 X 25 sprint :45
    Four times through, all choice

    6 X 25
    odd: build to race finish
    even: blocks, breakout and easy in

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  4. First swim since may 29th :(

    by , June 9th, 2010 at 05:55 PM (Swimming, Life, and Other Stuff!)
    My throat and ears had been bothering me most of May. I was so busy with life I just kept going and ignored it. I tried to justify it by thinking I was developing allergies.
    The shi_ hit the pan on Sunday the 30th. I was planning on swimming, going to the Indy 500, and finishing up the evening with a nasti cook-out party.
    I ended up missing them all and pretty much laying around and resting as much as possible since then.
    I started summer school on Tuesday, june 1st. I lost my voice by 9:30 a.m. that morning and felt absolutely pitiful. I have 56 kids in my summer school class. It is so hard to effectively communicate with this amount of freshman especially when you consider there are 9 other groups around you that are the same size. It is pretty chaotic. My voice is still hoarse and I can only speak softly.
    I went to my Dr. Tuesday after class. I had a 101 temp and he diagnosed me with a sinus infection, double ear infection, and strep. Normally you don't lose your voice with strep but then most people who have to talk to 56 teen-agers for 4 hours would have some type of microphone I think.
    Today was the 1st day I've felt decently. I think it took me longer than normal to get better(even with anti-biotics) because I had to drag myself to the high school M-Fri for summer school. I felt like crying every day. It's nearly impossible to find someone who can sub a 4 hour class (each day is + to a week)so I just had to keep going.
    My goal this summer was the 10K National Championships being held in Noblesville on July 17th. At this point I'm guessing that's going to be impossible for me.(12 days with no workout at all ) I will probably bag the 5K as well and just aim for Big Shoulder's 5K in September.
    I did an easy 3,300 short course workout today. I felt good and the swimming wasn't bad either.
    The one and only good thing about feeling sick is that you really appreciate your health (and workouts) when you begin to feel better again!
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  5. Swim + Run/Walk

    by , June 9th, 2010 at 05:20 PM (Elise's Fitness Fun)
    Swam at the club pool today while son played in the pool with friends. Kept it at warm-up speed. Followed the workout up with my favorite from the snack bar, Family Secret Chicken Salad. The salad is made with fresh strawberries, grapes, almonds, cantaloupe, honeydew melon, romaine lettuce, sliced chicken, and light mayo. Out of this world!

    Anyway, on my swim workout did 2400 SCM as follows:

    200 warm-up with fins - alternate swim/kick by 25

    9 x 200 kick with 1 minute rest between each 200 - used fins on all but 3 of the 200s where I did 2 x 200 breast kick and 1 x 200 dolphin kick

    2 x 200 pull with paddles

    A couple of hours later, while my son was at a program at the library, went out to the track and did a 3 mile run/walk where I alternated walking a 400 and running a 400. This worked out rather nicely as it was basically 6 x 400 with a long recovery between each 400. The 400s that I walked would take about 4 minutes each. I got faster with each running 400 so that with the last two running 400s, I ran at a 7:20 pace and then a 6:40 pace.

    Talked to a gal today about a hardcore bootcamp that she runs in town. I may do this the month of July to get my abs in good shape. Plus I need something to get me up early in the morning or else I'll sleep until 9 or 10. Son is a late sleeper as well and usually doesn't get up until 9:30 or 10, so we've been sleeping late these last two weeks.

    Updated June 9th, 2010 at 11:09 PM by elise526

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  6. I'm Begging You For Mercy

    by , June 9th, 2010 at 04:36 PM (Too Neurotic to be Suitably Aquatic)
    Grrr... I just realized that if you start typing, and then click "Go Advanced" without saving, poof! goes your blog.

    What I was saying that today was R&B day. The playlist is below, and the "dancing banana" best song was "Mercy" by Duffy, which was also the inspiration for the mix because of an article Jim Thornton left for me. It's about music boosting endurance, and they suggested Duffy as a good artist to work out to. They were not wrong.

    When the song came on, I switched from kicking freestyle with a board to backstroke kick so I could hear the underwater speaker better. It rest of it went like this:

    What Is Hip?, Tower of Power
    Love and Happiness, Al Green
    Can't Take My Eyes Off You (2000 Box Set Version), Diana Ross & The Supremes
    Back To Black, Amy Winehouse
    Do I Need You, Ann Peebles
    Hot Pants Pt. 1, James Brown
    Mercy, Duffy
    Baby I Love You, Aretha Franklin
    Superfly (Superfly), Curtis Mayfield
    Back to Mephis, David Sanborn
    School Boy Crush, Average White Band
    Buttered Popcorn, The Supremes
    I'm Lookin' For a Love, Bobby Womack
    Can't Hide Love, Earth, Wind & Fire
    Serious, Duffy
    Que Sera Sera, Sly & The Family Stone
    What it Comes Down To, The Isley Brothers
    Wat Does It Take, Jr. Walker & the All Stars
    I Was Made to Love Her, Lenny Williams
    Rehab, Amy Winehouse
    That's the Way Love Is, Marvin Gaye
    Respect, Aretha Franklin -This can be on every workout playlist, every day, and I'd be cool with that.
    I Didn't Know the Meaning of Pain, Otis Clay
    Pain In My Heart, Otis Redding
    I Believe I Can Fly (Space Jam), R Kelly
    Hit the Road Jack, Ray Charles

    The best song besides Duffy was of course "Hot Pants" because how could it not be? Reminded me of that great episode of Season 8 of The Simpsons, when Homer eats a Guatemalan Insanity Pepper and breaks the lighthouse while a tanker is in the neighborhood. Cut to the tanker...
    Sea Captain: Arr, matey. Nary a warning light to be seen. 'Tis clear sailing ahead for our precious cargo.
    Sailor: Uh, would that be the hot pants, sir?
    Sea Captain: Aye, the hot pants.


    ...as they near the rocks under the broken lighthouse...

    Sea Captain: Jonathan Livingston Seagull! We're on a collision course! Hard a-starboard!
    Sailor: [just checking] Uh, port?
    Sea Captain: [quietly] Aye, port.


    Then the credits roll as the tanker hits land and hot pants wash to shore and everyone dances to "Who Wears Short Shorts?"
    Note: must acquire that song.
    I really, really wanted to get the video clip for that scene for you all (must be a giving blogger,) but I have no idea how to create one that isn't readily available on the internet, and when you Google "Hot Pants Simpsons" you mostly get this:



    (Guess who's trying to have the most popular blog ever? At least with the guys...)

    Er, we also did a workout today. It felt like a lot more than the 3700 yards it was. Probably because I did 2 75's of fly, which is more than I normally like to do:

    500 swim
    400 IM Drill
    300 Pull
    200 Kick
    100 EZ

    12x25 IM, 4 drill, 4 kick, 4 stroke


    6x75 fast swim

    250, 50 EZ + 200 IM
    6x75 stroke
    250, 50 EZ + 200 IM
    4x125, 2 swim, 2 stroke for time

    ... then I had to go to work. In full-coverage pants.
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  7. DOUBLE Wed Jun 9th 2010

    by , June 9th, 2010 at 03:48 PM (Ande's Swimming Blog)
    Double Wed Jun 9th 2010

    Subscribe to Ande's Swimming Blog

    scy
    Noon to 1:15
    Austin, UT Swim Center
    Whitney Coached
    swam with Larry, Pat Evoe, Kelly & Steve beside James, Brent, & Dale
    dove in at 12:15 ish

    wore brief


    WARM UP
    missed it


    MAIN SET

    5 x 100 fr on 1:15

    assigned 5 x 75 fl on 1:15
    did 5 x 75 fl drill on 1:15


    4 x 100 fr on 1:15

    4 x 75 bk on 1:15


    3 x 100 fr on 1:15

    3 x 75 br on 1:15


    2 x 100 fr on 1:15

    2 x 75 fr on 1:15


    300 fr
    rest 30 sec

    300 IM
    rest 30 sec

    200 fr
    rest 30 sec

    200 im
    rest 30 sec

    100 fr
    rest 30 sec

    100 IM
    rest 30 sec

    2010 MEETS:

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


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



    FINA MASTERS top 10

    FINA MASTERS WRs
    Categories
    Swim Workouts
  8. Wed Jun 9th 2010

    by , June 9th, 2010 at 03:37 PM (Ande's Swimming Blog)
    Wed Jun 9th 2010

    Subscribe to Ande's Swimming Blog


    SCY
    6:30 to 8:00
    Austin, UT Swim Center
    Whitney Coached
    swam with Tyler, Todd, Max, Nate, Chris, Nate, Ned& Teneille
    dove in on 6:35ish
    wore B70 jammer


    WARM UP
    3 rounds of 200 100


    MAIN SET

    5 x 100 fr on 1:15

    assigned 5 x 75 fl on 1:15
    did 5 x 75 fl drill on 1:15


    4 x 100 fr on 1:15

    4 x 75 bk on 1:15


    3 x 100 fr on 1:15

    3 x 75 br on 1:15


    2 x 100 fr on 1:15

    2 x 75 fr on 1:15

    400 fr
    400 IM

    300 fr
    300 IM

    200 fr
    200 im

    100 fr
    100 IM



    2010 MEETS:

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


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



    FINA MASTERS top 10

    FINA MASTERS WRs
    Categories
    Swim Workouts
  9. Wednesday, June 9

    by , June 9th, 2010 at 03:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Technique Set:

    24 x 50 @ 10-15 RI, done as:

    8 x 50 fly drills

    8 x 50
    odds = breast pull w/buoy
    evens = breast kick on back

    8 x 50
    odds = free pull w/paddles
    evens = back pull w/paddles

    50 EZ

    Endurance Kick Mountain w/MF:

    Did this fairly mod speed, getting used to kicking again. Alternating dolphin kicking on back and kicking w/board.

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 300 @ 3:45
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    50 EZ

    Kick-Swim Set:

    10 x 100 @ 1:30, done as 50 flutter kick w/fins & board + open turn + 50 free (went 1:05, then 1:08-09s)

    Got my heart rate up more on these. They didn't even feel too bad, despite the prior kick set. I'm working on switching to my "LC free." Instead of straight arm, I do a loping type stroke and breath every stroke to the left. Breathing to the left is easier on my left shoulder and seems to promote a slightly more bent arm on that side. I have to really focus on kicking through my breath when I swim this way.

    150 EZ

    Total: 4350/2200 kicking

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

    Commentary:

    Still working my way back to fitness. I have a lingering cough and fatigue, but the headaches are gone.

    I was hoping to do my first LC workout this weekend, but practices are cancelled at GMU this due to a USA-S meet. Also found out that GMUP is bidding for Zones for April 15-17. This will conflict with the Boston marathon, which is April 18. Perhaps I can swim one day, depending on when we go up. (Or swim the 50 free as part of the 1000 on Friday. That would make everyone happy. ) I have a feeling, though, the plan is to spend the entire weekend in Boston. I guess the Wolfpack can stay in the Fort house and swim without me ... So it looks like I will be in the market for a SCY taper meet.

    Does it seem like there's been a proliferation of new blogs since Nats?

    Updated June 9th, 2010 at 05:11 PM by The Fortress

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    Swim Workouts
  10. Wednesday, 6/9/10

    by , June 9th, 2010 at 01:54 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo


    Warm – up
    300 swim (did back and free)
    200 pull (did free w/p&b)
    100 kick (on back)
    6 x 50/1:00 – 25 drill – 25 build
    (did 3 free/3 back)

    Swim Sets:
    10 x 75/30sec rest of Drowned Salamanders (25 underwater, 25 swim, 25 swim w/no breath)
    (did these with fins (zoomers), was doing them around 1:15, did dolphin kick on the uw could get 15+ meters before I had to breathe. On the 3rd 25 could get about halfway then would take 2-3 breaths and finish without breathing)

    6 x 50/1:15 every 3rd 50 sprint free or back
    (3 free and 3 back. couldnt' get the speed going. fast free was around 40, fast back just under 45)

    Kick
    1 x 800 continuous kick with no equipment
    (did this as 200 kick w/board, 200 on back, repeat. about 18 min to do it all)

    Cool down
    100 easy free and back
    TOTAL: 2850 meters
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  11. Baby steps

    Today I swam 800 very leisurely yards at my Y. My range of motion feels good—I was worried that my shoulders and hip flexors would tighten up after several days of not doing anything, but they felt fine. I can’t do anything that uses my ab muscles too intensely, so I mostly stuck to easy FR and BK. (I can go through the motions of BR kicking, but can’t do it in a way that produces any power. This makes BR decidedly less fun, though I feel like I have gained some insight into dry-hair-breaststroke mechanics). I’m doing all open turns, and barely pushing off the wall at all—mostly just with my toes. Still, it felt really great to be in the water, and my energy feels good—I wasn’t tired or out of breath at all at any point during my swim. Here’s what I did:

    200 scy easy FR
    200 alt. stroke/FR (no fly)
    200 alt. easy flutter kick on back/ FR
    200 alt. FR/BK

    I’m still walking around a little gingerly, which definitely puts me in the minority on fast-paced NYC sidewalks. It feels funny to actually wait for lights to change before crossing the street—I figure if I really can’t jump out of the way of traffic, I should probably wait until I actually have the right of way. (Other pedestrians must think I’m from the west coast or something.) But walking about slowly does have its meditative side—it is sort of calming, in a way reminiscent of maze-walking. I’ll have to remind myself of this once I’m back in fighting trim and hurrying down the streets like everyone else. (Here's a[nomedia="http://www.youtube.com/watch?v=RKx0aek1T0w"]YouTube- The Tourist Lane[/nomedia]that gives an idea of how many New Yorkers regard slow sidewalk walkers.)

    I hope to slowly increase my swimming yardage and intensity over the next few weeks. I have my first post-op appt with my doc tomorrow, and I’m hoping I’ll get some idea from her how long it will be before I can do core-intensive exercises like rowing and ballet (and dolphin kicking) and how long I should avoid high-impact stuff and weight lifting.

    Updated June 10th, 2010 at 10:21 AM by swimsuit addict (video added)

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  12. Tuesday, June 8, 2010

    by , June 9th, 2010 at 12:19 PM (Keepin Track 2010)
    WU 600 mix

    2x25 BA drill
    4x50 BA swim on 1'

    200 KICK dolphin kick off walls to 1/3 length.

    3x(4x100) on 1:35 base
    #1 1st length BA
    #2 2nd length BA
    #3 3rd length BA
    #4 4th length BA

    easy 50

    200 KICK spec

    2x(4 sets 3x25) PULL, KICK, SWIM by 25's continuous
    #1 FLY
    #2 BA
    #3 BR
    #4 FR


    WD
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  13. IM Wednesday

    by , June 9th, 2010 at 11:36 AM (Adventures in Swimming)
    Swam with the Sharks
    Coach Renee

    200 Swim
    200 Kick

    16x25 4 of each stroke :05 r
    12x50 3 of each Drill, Swim, Build :10 R
    8x75 Fly/Bk/Brst Odd's Kick, Even Build :10 R
    4x100 IM Desc 1-4 go for it on # 4 :20 R

    200 or so Warm Down

    It's hard for me to judge times on this kind of workout. Full fly hurts and I can't kick brst due
    to knee problems. So I drill the fly and use dolphin kick on the breast.
    Categories
    Swim Workouts
  14. 100 Miles!

    At last night's workout, I officially hit the 100 mile mark for this year!

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  15. Breaking through a wall

    So this morning I weighed in at 217 pounds. I'm not exactly the most emotional person in the world, but I nearly jumped through the ceiling! I've never been that light since before high school, let alone breaching that 220 barrier... it was a glorious light at the end of the tunnel.

    So I'm actually here to blog about Sunday's workout. I think coach Laurel was actually thinking we were all a bunch of marathon swimmers. I got to the pool kind of late (I'm trying to get more rest as suggested by all of you... and my family.... and my friends.... and the dog...), and I didn't even really look at the board, I just got in and started my warm up (800 choice). After finishing that I then get up and look at the board:
    2 x {10x25 on 30}. Okay - easy enough -
    22x50 (1x50k, 3x50p, 2x50k, 3x50p, 3x50k, 3x50p, 4x50k, 3x50p). Not my favorite but I can survive that.
    Then comes what I see as a doozy:
    3 x {300 on 5:45, 2x100 descending on 1:55, 1:50, 1:45 }
    8x50 on 1:00

    Alright - so I'm definitely not a long distance swimmer by any means. I can do it, just not very fast (then again, my times are not very fast in general). However - for me to make 1:45 on a 100 in a SCM pool.... I should probably be pretty fresh, not right off of a 300.

    Well -by the time I got there, I was so tapped out from the 50s and 25s, I actually had to tap into my recovery drink (apple juice + casein protein). Thank goodness I thought to do that! After about 5 minutes, my body hit a second wind and I actually finished the set! This was a moment of extreme pride for me. I've never been able to finish anything barely over 3000 yards. However - when I hit the 4300 meter mark and hadn't cramped, I was ecstatic! I really can do it! People around me had quit early, too tired to finish (it was a LONG set for our team), but I had finished! It was the most glorious feeling in the world!

    That was until I tried to get out of the pool. Then my body basically said "eff it, I quit. You're on your own" and the chore of dragging myself out of the pool was about a 2-3 minute ordeal. Thankfully everyone had already gone in to the locker room by that point. I felt like a beached whale. On the one hand it was gloriously epic and it was really cool to feel totally exhausted. On the other hand, I drive a stick shift, and its insanely hard to shift when you cramp up every time you hit the clutch.

    Tuesday came though - and 2700 (500s, 200k, 200bk, 100ch, 3x300s on 5:45, 8x100 on 1:55) meters seemed so short, I actually asked where the other half of the set was!

    Some day I'll be a good swimmer... Some day!
  16. See what happens when you get mad

    by , June 9th, 2010 at 07:45 AM (Mixing it up this year)
    Started my warmup and the lane line started moving into my lane on #3 there my lane had closed up so I yelled at the guards to pull this lane out and put a new one in. Mark it defective and take it away. This is not the first time I have had to deal with this. After that I just went into serious distance mode to work off the fustration of having to help change out a lane line missing valuable workout time.

    3x100@1:45 Free
    200 Free dodging lane lines
    500 Free kick w/fins while they were trying to get the new one in and also helped to put it in at around 300

    now I could work out
    10x200@3:30 Free w/paddles & bouy went 3:10, 3:06, 3:03, 3:01, 3:00, 3:00, 2:57, 2:58, 2:59, 2:53 decided to try and hold race pace while finishing my stroke on both arms

    500 Free kick w/fins
    200 Free
    100 1 arm fly drill
    200 free EASY

    Total 4000 meters

    Updated June 9th, 2010 at 08:29 PM by Donna

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  17. Handle Me With Care

    by , June 8th, 2010 at 10:13 PM (Too Neurotic to be Suitably Aquatic)
    The music's back this week!

    Also, for those of you waiting with baited breath since my last post to hear about my 200 free, it was a 2:57.76. At first I was kind of "meh" about that, but then I looked at my times for the LCM 200 Free in:
    2009 ~ 3:07.10
    2008 ~ 3:26.82

    I took 10 seconds off last year, and 30 seconds off from my swim career debut year. In that respect, I think I'm doing OK, and I'm eager to find out how much more I can take off that. I hope I can slice off a little more time at the end of the month if I'm properly shaved & tapered, and wearing a suit that isn't streched out...

    Coach and the music came back yesterday. Someone else brought in an iPod on Monday, and it started out with some country-esque stuff that I didn't know. The volume was quiet, so I didn't mind. Eventually, it shuffled into some rock, including [ame="http://vimeo.com/7925128"]Tweeter and The Monkey Man[/ame] by The Traveling Wilburys, which was good to swim to. (Took me forever to figure out that this song was not called "When The Walls Came Down" and was not just Tom Petty and/or the Heartbreakers.)

    Today's selection was all live recordings, because I feel nothing gets you motivated like hearing a crowd of thousands applaud for you. Most of it was from "Queen Live at Wembly Stadium," which is pretty good workout music. I recommend "Radio Ga Ga," and "Another One Bites The Dust." Somehow, I also put a live Tori Amos song in mix. That was a bad choice, and it garnered some nasty looks from the lane that was trying to go fast, and from the swimmer who asked me why I was playing Mariah Carey, and at every wall asked me the difference between the two.

    Both yesterday and today I just swam 2000 yards, real slow, real sore from the meet and the week before. Tomorrow's R&B day, maybe some James Brown will get me going...
    Tags: music
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  18. Tuesday, June 8

    by , June 8th, 2010 at 09:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    I dutifully trudged to the pool, despite some swim apathy, with no particular workout in mind. Helpful suggestions included:

    5 x 100 + 500 pull + 5 x 100 + 500 pull + 5 x 100

    and "millions of 25s".

    I opted for sort of a combo of both:

    Warm up:

    600 various

    Main Sets:

    5 x 100 backstroke @ 1:45

    1 x 500 pull (didn't even lose count!)

    5 x 100 breaststroke w/dolphin kick @ 2:00

    1 x 500 kick w/MF, done as
    20 x 25 shooter @ :40 or so. 4 each on back, belly, right side, left side, twirling

    5 x 50 single arm fly @ :50

    50 EZ

    Total: 2900


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

    Commentary:

    I had no intention of doing anything speedy today. And I forgot my fins. I knew I wouldn't feel great in the water, but I didn't feel quite as bad as I expected. The shooters felt quite happily mermaid-ish. Solar Energy would say this is "base" building. I think of it as re-establishing feel.

    I had meant to do 5 x 100 fly at the end, but rushed out to take Mini to "work." Got home, and she actually wasn't scheduled to work today. Thought about doing some drylands, but I'm making some, probably vain, attempt not to overdo after the long layoff. (I'm still not fully recovered and tired.) I do plan on starting up the extreme angle isometrics (referenced below) again, along with the TRX.

    Got a kick out of seeing Lil Fort smoke everyone on the running portion of her first all star soccer practice today. She's a speedy devil. Unfortunately, she is not aggressive wrt ball sports. Still, she's having fun. Opting out of travel soccer with daughter #2.

    My legs weren't too sore from running today. My foot (right big toe) hurt some; I think I need some insoles with my new running shoes to support the front of my foot. I did cramp a bit while swimming -- I need to re-stock Endurolytes!


    Backstroke Flutter Kick:

    Ahelee and I were discussing backstroke kick a bit at Nats. We both have a minimal flutter kick style with a narrow kick and toes just poking out of the water. I noticed, however, in my 10 back video from Nats that the speedy new national record holder in this event, Ellen Reynolds, has a much splashier and seemingly stronger kick. [nomedia="http://www.youtube.com/watch?v=gwFZ4FmwjNw"]YouTube- Les 100 BK[/nomedia]. Ahelee mentioned that this was discussed at SwimFest. She says you need a lot of power and lift to do a fast, deeper flutter kick. I couldn't tell from the video how "deep" Ellen's flutter kick is, but this is something I might play around with.

    (This time watching I heard SwimStud saying "see any hands up?" A DQ in that event would have made a sort of mixed nationals end on a really sour note ...)


    Dryland Studies:

    Just a reminder for Jimby that occasionally I post science-based articles. :-P I fully admit to being an instinctual swimmer, but it appears there is little fact based info in swimming anyway. http://www.pponline.co.uk/encyc/0952.htm.


    ABSTRACT
    Zampagni, ML, Casino, D, Benelli, P, Visani, A, Marcacci, M, and De Vito, G.

    "Anthropometric and strength variables to predict freestyle performance times in elite master swimmers. J Strength Cond Res 22: 1298–1307, 2008—The aims of this study were to determine in elite master swimmers of both genders whether, using anthropometric variables and the hand grip strength measure, it was possible to predict freestyle performance time, whether the considered predictors were related similarly to different events (50, 100, 200, 400, 800 m), and whether they were the same in male and female master swimmers. The relationships between performance times and age, body mass, height, arm length, forearm length, forearm muscle volume, and hand grip strength were examined in 135 elite master swimmers. Pearson’s simple correlation coefficients were calculated and then prediction equations were developed. Age, height, and hand grip strength were the best predictors in short-distance events, whereas only age and height were predictors in middle- and long-distance events. The correspond- ing coefficient of determination (R2) of performance times were 0.84 in the 50-m event, 0.73 in the 100-m event, 0.75 in the 200-m event, 0.66 in the 400-m event, and 0.63 in the 800-m event. These regression equations were then cross-validated in a control group of 126 nonelite, age-matched swimmers, obtaining significant and good correlations for all distances (range, r = 0.67 and 0.83; p , 0.01), indicating that predictors are valid in an extended sample of master swimmers. Differences between sexes were not found in 50-m event, but were present in all other events. These models might be useful to determine individual performance times by contributing to improving the individual’s training program and the selection of master swimmers. Coaches could have better accuracy in determining whether an athlete needs a strength training program in order to optimize performance time."



    Journal of Strength and Conditioning Research.
    ABSTRACT. Girold, S., D. Maurin, B. Dugue ́, J.-C. Chatard, and G. Millet. Effects of dry-land vs. resisted- and assisted-sprint exercises on swimming sprint performances. J. Strength Cond. Res. 21(2):599–605. 2007.—This study was undertaken to compare the effects of dry-land strength training with a combined in-water resisted- and assisted-sprint program in swimmer ath- letes. Twenty-one swimmers from regional to national level par- ticipated in this study. They were randomly assigned to 3 groups: the strength (S) group that was involved in a dry-land strength training program where barbells were used, the resist- ed- and assisted-sprint (RAS) group that got involved in a spe- cific water training program where elastic tubes were used to generate resistance and assistance while swimming, and the control (C) group which was involved in an aerobic cycling pro- gram. During 12 weeks, the athletes performed 6 training ses- sions per week on separate days. All of them combined the same aerobic dominant work for their basic training in swimming and running with their specific training. Athletes were evaluated 3 times: before the training program started, after 6 weeks of training, and at the end of the training program. The outcome values were the strength of the elbow flexors and extensors eval- uated using an isokinetic dynamometer, and the speed, stroke rate, stroke length, and stroke depth observed during a 50-meter sprint. No changes were observed after 6 weeks of training. At the end of the training period, we observed significant increases in swimming velocity, and strength of elbow flexors and exten- sors both in the S and RAS groups. However, stroke depth de- creased both in the S and RAS groups. Stroke rate increased in the RAS but not in the S group. However, no significant differ- ences in the swimming performances between the S and RAS groups were observed. No significant changes occurred in C. Altogether, programs combining swimming with dry-land strength or with in-water resisted- and assisted-sprint exercises led to a similar gain in sprint performance and are more efficient than traditional swimming training methods alone.

    Extreme Angle Isometrics:

    http://www.ncbi.nlm.nih.gov/sites/entrez

    Changes in torque and electromyographic activity of the quadriceps femoris muscles following isometric training.Bandy WD, Hanten WP.
    Department of Physical Therapy, University of Central Arkansas, Conway 72035-0001.

    BACKGROUND AND PURPOSE. The purpose of this study was to examine the effect of isometric training of the quadriceps femoris muscles, at different joint angles, on torque production and electromyographic (EMG) activity. SUBJECTS. One hundred seven women were randomly assigned to one of four groups. Three groups trained with isometric contractions three times per week at a knee flexion angle of 30, 60, or 90 degrees. The fourth group, which served as a control, did not exercise. METHODS. Isometric torque was measured using a dynamometer, and EMG activity was measured using a multichannel EMG system. Measurements were obtained during maximal isometric contraction of the quadriceps femoris muscles at 15-degree increments from 15 to 105 degrees of knee flexion. Measurements were taken before and after 8 weeks of training. RESULTS. Following isometric exercise, increased torque and EMG activity occurred not only at the angle at which subjects exercised, but also at angles in the range of motion at which exercise did occur. Further analyses indicated that exercising in the lengthened position for the quadriceps femoris muscles (90 degrees of knee flexion) produced increased torque across all angles measured and appeared to be the more effective position for transferring strength and EMG activity to adjacent angles following isometric training as compared with the shorter positions of the muscle (30 degrees and 60 degrees of knee flexion). CONCLUSION AND DISCUSSION. These findings suggest that an efficient method for increasing isometric knee extension torque and EMG activity throughout the entire range of motion is to exercise with the quadriceps femoris muscles in the lengthened position.

    PMID: 8316579 [PubMed - indexed for MEDLINE] This suggests that isometrics done at the greatest joint angle will, in fact, increase strength throughout the entire range of motion.

    Updated June 8th, 2010 at 11:36 PM by The Fortress

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    Swim Workouts
  19. Fun in the heat!

    by , June 8th, 2010 at 09:00 PM (Elise's Fitness Fun)
    Took the last three days off because I had a C-scope yesterday. With the family history, doc suggested I go ahead and get it done even though I have quite a few years before I hit 50. Maybe I shouldn't say quite, but I'm still in the 40-44 age-group. I was concerned that if I worked out on Saturday or Sunday, I might get dehydrated which is a big no-no on this procedure. Anyway, doc said everything looked good and won't have to come back for another 10 years.

    Today, son and I hit the track late morning and did the following workout:

    1/2 mile warm-up, 1 mile descend by 1/4 mile, 1 mile of striding the straights and walking the curves, 1/2 mile of 45 seconds easy and 15 seconds hard, 1/4 mile easy

    Total: 3.25 miles

    In the early evening, took the bike out and did an 8 mile ride, averaging 17.6 mph. Didn't want to go too far with having run earlier today and having been under anesthesia yesterday.

    Was reading Swimmer yesterday and got tempted to sign up for LC Nationals in PR. When I checked airfare, it didn't look overly expensive to go. Plus, I noticed two of the hotels have a casino. I'm a huge fan of blackjack. I'd probably spend more time at the blackjack table than I would at the pool as long as I didn't lose. LOL

    My mother said she would come down to take care of son and watch animals while hubby and I go to meet, but I'm doubtful I'll go. We have a couple of vacations planned this summer which will make consistent training difficult. Also, I've been out of the water now for over two weeks, so don't know if I could get back in shape in time to be competitive.

    My mother kind of freaked me out when she asked what I would do if I was down there and all of a sudden a hurricane popped up that was projected to hit PR. This kind of concerns me given that we are supposed to have a very active hurricane season.
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    Uncategorized
  20. Tuesday, 6/8/10

    by , June 8th, 2010 at 04:20 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    300 swim
    300 kick/drill/swim by 25 reverse IM order
    200 pull free
    200 swim back

    Main Set
    4 x through IM order
    1 x 50 kick – 2 x 50 drill – 3 x 50 swim ( 2 build, 1 pace)/15sec rest
    1 x 100 free/1:45

    Cool down
    100 easy

    Total: 2700 meters
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