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  1. Wednesday, 5/5/10

    by , May 5th, 2010 at 11:59 AM (A comfort swimmer's guide to easy swimming)
    2 weeks from today I will be on my way to Atlanta. I can't wait to see all my swimming friends.


    200 swim free
    200 swim back
    200 kick free
    200 pull back
    100 IM drill
    4x50 on 1:10 build 1 of each to about 80-85%

    swim 12x50 on 1:00:
    descend 1-3 to FAST, #4 easy; 1st set of 4 free, 2nd round back, 3rd round free
    (Rnd 1 went 36-34-33, Rnd #2 went 41-38-36, Rnd #3 went 38-35-33)
    100 easy

    kick 3 x 150 on 3:00: 50 fast, 50 easy, 50 fast; #1 free, #2 back, #3 back
    (did these on 3:15 since I was coming in right around 3:00)
    100 easy

    swim 6 x 50 as sprint off the blocks through the turn and breakout then easy to the finish on 2:00. 1-3 free, 4-6 back.
    (fast free was right around 14 to the feet, back was 16-16.5 to the feet)

    swim down 200 easy
    --
    Total: 2800 yards
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  2. Tuesday May 4, 2010

    Okay got back in the water ... never thought I would say this but thank goodness for indoor pools.

    Typical 1000 w/u
    300ish free
    200 IM drill
    300 drill of free and fly
    4 x 50 kick/build by 25

    6 x 100 on 1:35 mod free - nice and relaxed. My free and turns felt really good on these.

    1 x 100 broken at the 50 for :10 did free
    blech - never got going fast

    2 x 50 broken at the 25 for :05 - did #1 fly and #2 back blech never got going fast

    4 x 25 from the middle fast working on IM transitions and turns - again blech never got going fast.

    I am hoping/praying/pleeding to the swim Gods that my turn comes back to me in the next 2 weeks ... otherwise ...
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  3. In the early hours

    by , May 5th, 2010 at 09:48 AM (Elise's Fitness Fun)
    Got to the Y at 5 a.m. this morning to do my workout because I'll be busy for the rest of the day. I admire those that drive to the pool in the dark on a regular basis. I know I couldn't do it. Not a morning person and as expected, my times on the sets this morning were slower than usual.

    Lately, my freestyle and fly seem to feel pretty good, but my backstroke feels horrible. Can't figure out why. I don't feel like I'm getting much power on my pull. Hopefully, I can correct this by Nationals because I am signed up for all 3 backstroke events.

    Warm-up: 800 easy - mix of free, kicking on back with fins, and doulbe-arm backstroke to warm up the shoulders

    8 x 50 back on 1:00

    100 easy

    4 x 50 free on :50

    200 easy kick

    4 x 100 free descend on 2:00 - 1:23, 1:19, 1:07, 1:05

    200 easy kick with fins

    4 x 25 fly with fins on 1:00 AFAP

    200 easy

    2600 SCY

    Yesterday evening, did a light dryland workout:

    2 sets of 20 leg lifts/knee lifts

    2 sets of 20 back extensions

    1 set of 100 bicycles

    2 sets of 30 torso twists

    3 sets of 10 toe raises
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  4. The sluggard is still trying

    by , May 5th, 2010 at 07:40 AM (Mixing it up this year)
    Sorry for the duplicatgion but the server had a log of issues this morning.

    Still feeling sluggish in the water but getting better each day

    5x200@3:30 Free
    10x25@1:00 Free kick every 3rd fast
    10x50@1:00 Free drill 6 kick then stroke
    4x25@1:00 Free #2 & 4 sprint went :16 on both YUCK
    100 Free EZ
    100 Free w/fins for time 1:01 actually better than expected
    250 Free kick w/fins
    10x50 from dive 15 meter breakouts starts were ok only 1 bad one, judging water depth is alittle off for 2 of them and a few actually had some speed
    200 Free EASY

    Total 3000 yards

    Updated May 5th, 2010 at 07:46 AM by Donna

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  5. The sluggard is still trying

    by , May 5th, 2010 at 07:28 AM (Mixing it up this year)
    Still feeling sluggish in the water but getting better each day

    5x200@3:30 Free
    10x25@1:00 Free kick every 3rd fast
    10x50@1:00 Free drill 6 kick then stroke
    4x25@1:00 Free #2 & 4 sprint went :16 on both YUCK
    100 Free EZ
    100 Free w/fins for time 1:01 actually better than expected
    250 Free kick w/fins
    10x50 from dive 15 meter breakouts starts were ok only 1 bad one, judging water depth is alittle off for 2 of them and a few actually had some speed
    200 Free EASY

    Total 3000 yards
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  6. The sluggard is still trying

    by , May 5th, 2010 at 07:27 AM (Mixing it up this year)
    Still feeling sluggish in the water but getting better each day

    5x200@3:30 Free
    10x25@1:00 Free kick every 3rd fast
    10x50@1:00 Free drill 6 kick then stroke
    4x25@1:00 Free #2 & 4 sprint went :16 on both YUCK
    100 Free EZ
    100 Free w/fins for time 1:01 actually better than expected
    250 Free kick w/fins
    10x50 from dive 15 meter breakouts starts were judging water depth is alittle off anjd a few had some speed
    200 Free EASY

    Total 3000 yards
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  7. A brick on my back!

    by , May 4th, 2010 at 11:09 PM (Swimming, Life, and Other Stuff!)
    I was tired tonight! I think I've hit it a little too hard since starting up after my rib injury. I had no energy and flailed around alot in my lane. The workout was easy.....I'm glad about that!

    **200 free warmup swim
    **200 flutter kick
    **2 X 100 stroke (rest :15)
    **8 X 150 (50 on descending interval by :5, whole swim on 3:00)
    1:05/1:00/55/50/50/55/1:00/1:05
    **5 X 100 Stroke on 2:00 (backstroke for me)
    **4 X 100 on 2:00 (descend each 100 by :5 seconds and rest :15 after each 100.
    **200 ez cool-down

    2,900 scy

    I'm taking tomorrow off!

    Just heard on the news Carmel-Clay's tax referendum passed tonight! I guess we won't have to have 40 kids per class next year!! YIPPEE!
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  8. Tuesday, May 4, 2010

    by , May 4th, 2010 at 10:17 PM (Keepin Track 2010)
    I am wondering what to do about the running here now before nationals. I think I will keep at it this week and lay off next week starting Thursday.

    I walked the kids home from school today about 2.0 miles. They were on scooters, so I got a fast walk in.

    I am sore from my yoga and massage on Monday. Right shoulder this time. Bothered me in practice, but I know it's temporary. I will lighten up on yoga tomorrow.

    Tonight's practice:

    WU 200FR
    100FR catch up
    100 FR al left arm right arm by 25's, work catch
    4x50 BU FR to elevate heart rate.

    200 Kick with flips (I alternated 50 stomach, 50 back) try for long underwaters.

    3x (Pull 250 on 3:45, Swim 3x125 on 1:50, 5x25 on :30 hard, and easy 50 BA, rest :30)

    {I cruised the 250, laying off just a bit for better aerobic work. I worked the 125's like 100's and the 25's I did build to up-tempo train. I was able to recognize the sprint tempo in those 25's. I thought that was a good sign. High hips and relaxed light turnover tempo.}

    easy 50

    Kick 4x50 BR NO BOARD (Sarah and I have given up boards for BR kick...bad for body position)

    Swim 4x50 BR on :50 (good out of breath work)
    2x4x25 sprint BR

    (I did not feel stroke in these at all. I feel as though the trouble is the length of the reach. It seemed to finally help when I considered keeping my face down longer-just a split second and also anchoring elbows wide as in the dryland drill with the stretchcord)-then I felt stroke-finally.)

    4xbreakouts sprints. worked on speedy first breakouts strokes for BR and quick up-tempoing for FR.

    200 WD

    My BR legs felt tight and I need to stretch them better. I have been negligent of late. Too much computer too.

    Nite nite.

    ps. wondering about getting in tomorrow. I feel like i Need to feel the BR feel again??






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  9. The smooth delicious center of the IM

    I swam the noon masters workout at AG today. I started out working on my BK and BR sprinting, since I'm swimming 50s of both at nationals, then combined the 2 strokes with an eye towards working on the middle part of my 2IM. Hereís how it went:

    600 scy warmup

    7 x 75 k/d/s @ :15, odds FR, evens FL/BK/BR

    75 easy swim

    16 x 25 fastish @ :30, odds BK, evens BR
    100 easy @ 2:00
    6 x 50 fast @ 1:00, 2 back, 2 breast, 2 back [I the odds build and the evens fast]
    100 easy
    3 x 100 fast @ 1:50 [I did these as BK/BR halfsies, and skipped a 50 of the last one]
    100 easy
    95 from blocks for time [I did an IM middle, ie 50BK/50BR]
    200 warmdown

    Taper superstitions: Although I really like playing with numbers during most of my swim season, and am usually watching the clock to note my splits on anything over 100, I donít like knowing what times Iím swimming during my taper. This is particularly true of any swims that I will be doing at the meet Iím tapering foróie, I donít want to know my time for a 200 IM from the blocks in practice if thatís an event Iíll be swimming. In fact, I often refuse to swim the exact distances or strokes that Iíll be doing in the meet, preferring to practice my races in pieces instead.

    I donít know that this is completely a superstition on my partóI donít really believe that knowing my times will magically jinx me at the meet or anything. Rather, I do it mostly because I know myself well enough to realize that if I have data to play with, I will worry about it. It is analogous to peeking at the scoreboard at meets during the backstroke leg of the IMs in order to see the FL split. I finally convinced myself to stop doing this, because I know that there is no number in the world that I can see up there that will make me feel more confident and relaxed in my swim. If the split is over or under my goal split, I worry that Iím pacing the race wrong, and if even itís right on the number that I was aiming for, I just find something else to worry about, like whether my perceived effort is too great for that particular time. In short, numbers can turn me into a worrywart.

    Itís the same during taperóif my times are slow, I worry that my taper is not going right, and if theyíre fast, I worry that Iíve tapered too soon or that Iím working too hard. I find it easier to just ignore the stopwatch and trust that Iíve put in the work, and that it will all come together at the meet.

    Is anyone else a stopwatch-phobe during taper?
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  10. Amazing....

    by , May 4th, 2010 at 04:46 PM (Elise's Fitness Fun)
    It is truly amazing how one little tiny stroke adjustment can make all the difference in the world. Just hope my stroke adjustment works well when it counts. Did 4 x 25 fly swims from side of pool in tank suit. I noticed on the second and third 25, my left arm was really slipping through the water and could see lots of bubbles. I didn't feel like I had a good pull on the water. I can't afford to lose power through this area, especially after all the hard work I've done on the lat hi row. I adjusted how my hands were entering the water. On the last 25, I anchored my hands instead of having them enter thumbs down, palms turned out. Seemed to make a big difference as my last 25 showed.

    Warm-up: Reverse 400 I.M.

    2 x 100 doggy drill

    4 x 50 golf drill - count freestyle strokes per 50 and add time to get total number - 59, 58, 60, 58

    2 x 100 dolphin kick on back with fins

    2 x 100 3 rt/3 lt/3 full fly with fins

    25 fly from a dive - 12.91

    200 easy free

    25 fly from a dive - 13.33

    200 3 rt/3 lt/3 full fly with fins

    25 fly from a dive - 13.12

    200 3 rt/3 lt/3 full fly with fins

    25 fly from a dive - 12.75!!

    200 easy

    2100 SCY


    Anchoring that left hand really seemed to help. My left arm was no longer slipping and seemed to be pulling much better. Now I've got to stick to my adjustment and make it works when it counts.
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  11. Tuesday, May 4

    by , May 4th, 2010 at 03:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    10 x 25 twirling SDK shooters w/MF

    Main Set:

    4 x 75 free @ 1:30
    done as 25 build + 50 cruise

    1 x (25 free AFAP + 25 EZ)

    4 x 75 evil w/MF @ 1:30
    focusing on head position, smaller insweep and lunging forward with hands
    Rob B says to try this with a snorkel

    2 x (25 AFAP evil + 25 EZ)

    4 x 75 back SDK w/MF @ 1:30
    done as easy speed triple shooter breathing only before flip
    went 38-40

    3 x (25 AFAP back SDK + 25 EZ)

    4 x 75 fly @ 1:30
    done as 25 hand lead drill + 25 single arm fly + 25 easy speed fly
    I tried using a wider entry on the last 25. It felt very strange.

    50 EZ

    4 x 25 AFAP IMO
    done as broken 100 IM, approx 15 seconds rest between 25s. Couldn't see pace clocks well to get a time.

    300 EZ

    Total: 2900


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    Commentary:

    This is the structure of a JMiller workout that I did 12 days out from NE Champs. I like this set because, like the one I did the other day, it intersperses sprinting (10 x 25 AFAP) throughout. I felt a little better in the water today. But I suspect it will take a few more days to recover from that horrible night of sleep.


    On Sleep:

    http://www.nhlbi.nih.gov/health/prof.../section2.html

    http://harvardmagazine.com/2005/07/deep-into-sleep.html

    My left shoulder/lat/trap feels rather twingey too. It could be from tossing and turning at night. As a precaution, I'm eliminating pulling with paddles (which I find I kinda like) and using fins 100% for a few days.

    I'm swimming with Speedo and Wolfy tomorrow. We haven't decided on the workout yet. I was thinking it might be time for 6 x 50 AFAP @ 3:00 though. JimRude prefers them on the 2:00 for more suffering and lactate buffering. Whatdayathink guys?


    On Toenails:

    Awhile ago, Mr. Fort went on a trail run and stubbed his toe. Afterward, he started to lose his toenail. (I'm read this is common in running and that some runners keep "toenail necklaces. ) He had a 20 mile run scheduled for last weekend and it was very painful. He was worried this might cause him to miss his marathon in 2 weeks in York. But me, the good wife, told him to go see a podiatrist and have it removed. It worked and he feels much better. He would have been pretty bummed to miss his marathon after the hard work and speed sessions he put in.


    Articles:

    How to prevent running injuries (gotta remind myself for after Nats):

    http://myfitnessdepot.com/outdoors/r...easy-steps-to-
    prevent-running-injuries/.

    Middle Aged Brain, courtesy of Mike: Take that snotty teenagers!

    http://well.blogs.nytimes.com/2010/0...me&ref=general


    Benefits of Steam Room:

    "My current gym has a steam room and I often sit in it for a few minutes after a workout. Although I assumed there was some benefit to this ritual I canít say that I really knew what the exact benefits where of sitting in a hot steamy room with fellow gym rats. So, I decided to investigate and this is what I foundÖ

    A steam room offersa holistic health treatment,designed forextracting impurities from the body using heat. A steam room is different than a sauna, in that its effect is brought about by the use of wet heat as opposed to dry.

    After a hard workout, a session in the steam roomis supposed to aid in keepingthe body relaxed and flexible, so that it will nottighten up as a result of hard exercise. The steam roomshould also help the body eliminate toxins, forcing them out through sweating. Your skin will be cleaner, softer, and healthier according to my research.

    Some of the other benefits includeÖ

    Help for Lung related issues

    For hundreds of years, the inhalation of steam has been prescribed to treat various disorders of the lungs. A study conducted at the Common Cold Unit at Harvard Hospital reported that ďNasal hyperthermia can improve the course of a common cold and also give immediate relief of symptoms.ĒIn addition,steam has been shown to have positive effects on the symptoms of sinusitis, bronchitis and allergy related symptoms."


    Chlorella:

    I saw this supplement at Whole Foods the other day. I was wondering about it. I got this response from a sci geek friend on FB:

    "Chlorella has been found to have anti-tumor properties when fed to mice.[4][5][6] Another study found enhanced vascular function in hypertensive rats given oral doses of chlorella.[7]

    Chlorella is a complete protein. It is also packed with calories, fat, and vitamins.[3] At its onset, Chlorella was suggested as a "dirt-cheap" protein supplement to the human diet. However, later studies proved otherwise. Chlorella actually loses most of its nutritional value when altered or processed in any way. No longer considered an effective protein, pro-Chlorella supporters focused on other supposed health benefits of the algae, such as claims of weight control, cancer prevention, and immune system support.[3]

    Under certain growing conditions, Chlorella yields oils high in polyunsaturated fatsóChlorella minutissima has yielded EPA at 39.9% of total lipids.[8]

    Several studies suggest that Chlorella supplementation has a positive effect on the reduction of dioxin levels in breast milk and it may also have beneficial effects on nursing infants by increasing the IgA levels in breast milk. [9]"


    Seven Proformance:

    Jimby is testing this product out for an article: http://www.exfuze.com/index.aspx#.

    I'm amazed he doesn't think it's all bogus. Is he turning to the dark side? He seems hooked on smoothies ...

    Updated May 4th, 2010 at 08:01 PM by The Fortress

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -05/05/10

    by , May 4th, 2010 at 02:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    5 X 100 1:45
    3 X 100 kick 2:15
    4 X 100 IM 1:45
    6 X 50 kick 1:15

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    2 X 50 stroke 1:00
    Three times through with a break between rounds.

    LCM

    8 X 200 3:20
    Negative split each swim.


    WARM DOWN: 4 X 50 easy 1:00

    4500 Y/M
    Categories
    Swim Workouts
  13. Tuesday, 5/4/10

    by , May 4th, 2010 at 12:04 PM (A comfort swimmer's guide to easy swimming)
    Solo, SCY


    400 reverse IM alt. kick/swim by 25
    300 pull alt. 75 free/75 back
    200 kick choice w/board
    4x75 on 1:30: kick/drill/build by 25; 75 of each, IM order

    swim 4 x 250:
    #1 swim 200 back at hard pace, 50 easy on 5:00
    (went 2:48 for the 200 back)

    #2 swim 150 free at hard pace, 10 sec. rest, 50 free all out, 50 easy choice on 5:00
    (I missed the part about resting 10 sec after the 150. So I checked the clock as I was coming into the turn and kept going. was about 2:00 at 150 then finished at 2:35 for 200)

    #3 swim 100 free at hard pace, rest 10 sec., 100 back at hard pace, 10 sec. rest, 50 easy choice on a total interval of 5:00
    (was between 1:13 and 1:14 on free, between 1:18 and 1:19 on back)

    #4 swim 50 free moderate, 10 sec., 50 back FAST, 10 sec., 50 back moderate, 10 sec., 50 free FAST, 10 sec., 50 easy choice
    (50 free - 40, 50 back - 38, 50 back - 45, 50 free 33)

    kick 3x100 on 2:20, alt. easy/fast by 25; board optional
    (#1 with board - 1:48, #2 & 3 on back - 1:58, 1:57)

    swim 4x50 on 1:00: #1-2 back, #3-4 free; #2 and 4 fast
    (#1 - 45, #2 - :39, #3 - 41, #4 - 35)

    swim down 200 easy choice
    --
    Total: 2900 yards
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  14. Seriously?!?!

    WTF?

    So I swam Friday night solo because I knew I wouldn't get in Saturday and knew it was possible that I wouldn't get in on Sunday. I wanted to get up early and go on Sunday but I felt sick as heck Saturday night and decided I needed the sleep - rest of the day was packed so there was no chance of the pool happening.

    Took a half day yesterday to get stuff done, rest and try to tinker with food to figure out just why my poor stomach hates me ... no luck, got sicker as the day went on and spent the workout time in bed. (fortunately with clean sheets and about 10 loads of laundry done in a now clean room)

    Nonetheless - allergies are flairing up like crazy, stomach is killing me (mostly just painful) ... not what I need to be in 2.5 weeks out.

    Oh well, today is a new day ... swimming solo after work (in theory) .... Just needed to
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  15. Feel like I am in the YUCK of taper - too early

    by , May 4th, 2010 at 07:52 AM (Mixing it up this year)
    I think my illness last week has put me a week ahead on taper. Not good.

    500 Free every 3rd lap back
    3x200@4:00 Back at pace went 3:16, 3:15, 3:14
    8x25@1:00 Back kick
    3x100@2:00 Back at pace went 1:34, 1:35, 1:34
    8x25@1:00 Back kick
    3x50@1:30 Back SPRINT went :44, :44, :43
    10x50 from dive 15 meter breakouts starts were ok the speed was missing in the breakout
    350 Free EASY

    Total 2800 yards
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  16. A Sunny Day Off!

    by , May 3rd, 2010 at 09:18 PM (Swimming, Life, and Other Stuff!)
    Today was a flex day at school, that translates to a day off for me!

    I got up fairly early for a solo swim at the Monon Center. I am officially declaring this week # 1 of my official 10K training. The race is July 17th!
    Here's what I did:

    **1,000 Freestyle swim
    **2 X 500 Freestyle (rest :30)
    **4 X 250 (1st plain, 2nd paddles/buoy, 3rd Backstroke, 4th plain)
    **8 X 125 Freestyle on 2:15
    **4 X (100 Back (rest :15) 75 IM (rest :15) 50 Free (rest :15) 25 Stroke IM Roll.

    5,000 scm

    I purchased a pair of AquaSphere Female Goggles/mask. I love these things. I have ABSOLUTELY NO GOGGLE MARKS on my face after swimming! When I wear my regular goggles I have deep rings around my eyes most of the day. They seal totally leak-free and so far have not fogged at all. I would love to have a pair of tinted ones to race ow in. As far as I have researched they do not make the tinted model for females.
    I have tried a couple other masky- type goggles and been unable to flip or push off the wall hard without rolling the goggles.

    It was a perfectly blue sky summer-like day in Indy today. My eldest daughter and I went shopping. We drove around all day in her Dad's sporty black convertible! FUN, Fun, fun! Now we are in the midst of a heavy torrential downpour and thunderboomers! How quickly things can change!
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  17. Taper Soon 5/3/10

    by , May 3rd, 2010 at 07:58 PM (The Labours of SwimStud)
    One more week until the tapering begins. Weights and running are still on the menu...but I've begun cutting out some junk..e.g. 1 serving of cake or cookies instead of 3... down to 170.

    Warm Up
    Twice Through; 1st FR 2nd BR
    200 Kick (FR with Fins)
    200 Pull (BR with paddles, fins and Fly kick)
    200 Swim

    Main

    5 times through
    100 BR 2:00
    100 FR 2:00
    I had wanted to neg split the BR but there was nobody around to watch...I also kept forgetting to check the clock at the 50. DOH!
    4 x 50 EZ 1:00

    Sprint
    Set
    12 x 25 1:00 IMO I wanted to go from blocks but sure enough, as I get to this part..I had to share the lane...so I did from push.
    4 x 50 EZ 1:00

    "Dunno what you call this" Set
    5 x 100 2:00 Denoted fast 25's 1st, 4th, 1st, 4th, 1st and 4th. I was not quite sprint capable here.

    Kick Set

    8 x 50 1:20-1:30 First 5 I made the 1:20 on about 1:05. I pushed out the last 3 to 1:30 to keep the tempo up.

    Cool Down

    4 x 50 EZ

    After I lifted, stretched and finished off with a muscle milk.

    Updated May 3rd, 2010 at 10:12 PM by SwimStud

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  18. Zombie, May 3

    by , May 3rd, 2010 at 05:00 PM (The FAF AFAP Digest)
    P90X Stretch-Yoga, 60 minutes:

    Plugged in the P90X DVD to do an hour of stretching and yoga. Followed this with 10-15 minutes of RC work.

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

    Commentary:

    Ack! My children ruined my sleep last night. The 9 year old woke up with a nightmare. (Friend had told her a scary story of old man hiding in the shack behind the school. ) Then my 15 missed the bus, and came to wake me at 6:15 to drive her to school. Got home and had a hard time falling back to sleep as I had to get up at 7:45 with my youngest. In sum, super cruddy broken night sleep. Despite caffeine, I felt like a zombie. Instead of hitting the pool, I decided to rest at home and do the stretching and yoga. I also decided I'm done with all other cross training -- core, weights, hot yoga, etc. The only thing I'll do is stretching and light yoga to supplement the swimming.

    I pulled a couple other workouts from my 12/09 blog to do this week.


    Nutrition:

    Found this smoothie recipe, which looks interesting. http://www.nytimes.com/2010/05/03/he...trition&st=cse. I've noticed quite a few smoothie recipes have lemon juice and maple syrup in them. I believe these are toxin flushing ingredients. http://www.ehow.com/facts_4815289_le...-cleanses.html.

    This may be the detox that Chaos was doing. When I discussed detoxes with my chiro a couple weeks back, he mentioned there are level 1 and level 2 cleanses. Level 2 is more of a medical grade cleanse that really helps the organs.

    FYI, I did see recently in a bicycling mag that coconut water and coconut butter or oil were must haves for smoothies.

    Active.com ti's for losing weight the healthy way: http://www.active.com/nutrition/Arti...tm_medium=feed

    Benefits of Gluten-Free Diet: http://www.nytimes.com/2010/04/06/sc...?ref=nutrition.

    Sleep:

    Interesting blog about marathoning/insomnia and sleep as recovery: http://opinionator.blogs.nytimes.com...trition&st=cse.

    Updated May 3rd, 2010 at 05:10 PM by The Fortress

    Categories
    Yoga
  19. Sarasota Y Sharks Masters 5:30 AM Workout -05/04/10

    by , May 3rd, 2010 at 03:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    3 X 200 3:20
    3 X 150 2:20
    3 X 100 1:30

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

    4 X 250 IM 4:30
    Rotate 50 of each stroke.

    LCM

    1 X 200 3:20
    4 X 100 1:40
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    4450 Y/M
    Categories
    Swim Workouts
  20. The pool felt so wonderfully cool this morning

    I went to AGUAís early morning practice this morning. The weekend had been really hot and humid here, and our apartment building has not switched over to air conditioning yet, so I was super glad to crawl out of bed this morning and head to the pool. Hereís what we did:

    600 scy warmup

    9 x 75 K/D/S @ :15 rest interval (2 FL, 2 BK, 2 BR, 2 FR, 1 IM)

    Then we divided into 2 groups, distance FR and ST/IM. I chose the latter. We did the following set:
    6 x 50 fast @ :35 [I did odds FL, BK, BR, evens FR]
    3 x 100 @ 1:40, [I did odds IM, evens BK]
    2 x 200 @ 3:20, [odd BK, even IM]
    300 IM
    6 x 50 fast @ :35 [same as above]
    300 easy FR
    2 x 200 easy FR
    4 z 100 ST fast @ 2:00 [I did odds IM (1:21, 1:18?), evens BK (1:17, 1:16)]

    250 warmdown

    Iíve been looking at the timeline for Atlanta and thinking about what suits I want to wear for each race. I have to decide which events are far enough apart to warrant costume changes in betweenóI donít like sitting around in my tech suit if thereís tons and tons of time between events. How do other people handle this? In spite of my general love of swimsuits, figuring out how many costume changes I should plan for and how many and which suits to bring (because putting back on the same wet tight tech suit seems pretty impossible) is not one of my favorite big-meet-associated tasks.

    I am pretty pleased with the timing of my events: On Friday, my races start at 8am (400 IM, I always like swimming the first event on my first day at a meet, rather than waiting around), 12:15pm (50 BR), and 1:20 (200 BK). It looks like Iíll have a nice lunch break between the IM and before the 50 BR that day. On Saturday I get to sleep in, then swim the last 3 events back-to-back-to-back, at 12:50, 2:20, and 3:55. I might get to swim some relays in there as well. I think it will be a fun few days!

    Yesterday afternoon I did the following rowing workout with Mr. Addict. It is the second time weíve attempted to do 6 x (2 minutes hard, 2 minutes rest), and both times Iíve bailed before I finished the set. The first time I tried to do 2 sets of 3 descending 2s, and I went 1:57 on the 3rd one, which is a very good time for me, but then was just too drained and wheezy to carry on. Yesterday my goal was just to go sub-2:10 on the odds and <2:05 on the evens, which I thought would be doable. I think I just got too overheatedóthe air conditioning at the Y has not been turned on yet, either. I ended up giving myself a get-out-time on the 4th rep, made it, and just did the last 2 easy. Mr. Addict was suffering too, but he powered through the whole thing.

    6-minute warmup and drills
    2-minute rest
    8-minute piece build and pace work
    6 x (2-minute piece, 2-minute rest) [2:08, 2:03, 2:08, 2:03, 2:30, 2:25]
    8-minute warmdown [I skipped this since Iíd already warmed down]
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