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  1. FLY-M Day 4/30/10

    by , April 30th, 2010 at 11:03 PM (The Labours of SwimStud)
    Well it's been a long week with no real let up since Sunday at zones....with the long haul home and work and working out. I got my workout in a bit earlier today and just as well b/c I went slower due to fly and IM work. total pool time was about 100 minutes or so. I had to change lanes...share the lane...and then stop and chat...so this added time...

    Here is what I did.
    Warm up
    200 Kick
    200 Pull
    200 Swim
    4 x 50 Fly 1:30
    4 x 50 EZ
    I had my really dragging suit on today and managed to get the fly done a bit better than Wednesday. I felt the chest press going a bit better and think I need to over-do getting my hips up....or at least what feels like I am overdoing it...then I am probably in the right position.

    Sprinty Main

    10 x 50 FR 2:00 First 2 were sluggish but then I got the rest under :34 Although unable to truly hit sprint, with the drag and the push I wasn't too unhappy.
    5 x 50 FR EZ 1:00
    10 x 25 FL 1:00 probably held :18 on all.. the clocks were a bit off.
    4 x 50 EZ 1:00

    IM Main

    5 time
    100 IM 2:00
    100 FR 2:00
    2 x 50 EZ 1:00

    Kick Set
    10 x 50 1:30 (did about 3 on 1:15 but then the legs were shot today)

    Cool Down
    200 EZ

    Into the Gym for weights where I avoided the leg press again...and then had my little stretch off after and a muscle milk to end it all...half of which went down my shirt as the lid flew off the bottle! FML! LOL

    Updated May 1st, 2010 at 11:25 AM by SwimStud

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  2. DOUBLE Fri Apr 30th 2010

    by , April 30th, 2010 at 03:59 PM (Ande's Swimming Blog)
    Fri Apr 30th 2010

    NATS are 3 wks away

    TODAYS SWIM PRACTICE

    Swim Center
    SCY div well
    Tyler coached
    Noon to 1:00 dove in 6:30
    swam with Todd & Mark
    Beside Doug, Larry, Dale & James Fike

    wore B70 Jammer

    Warm UP
    swam easy till 12:15

    MAIN SET

    100 on 2:00 80%
    went 1:01

    2 x 100 on 2:10 85%
    1:00

    3 x 100 on 2:20 90% dive
    went 58's

    4 x 100 on 2:30 95%
    went 56's & 7's

    5 x 100 fast on 2:40
    56, 55, 55, 56, 54

    100 easy
    got out at 12:55

    2010 MEETS:

    [2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 1 days or 22 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


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


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -05/01/10

    by , April 30th, 2010 at 03:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    3 X 150 2:30
    4 X 50 build 1:00
    Times two!

    1 X 100 50 moderate/50 fast 2:00
    2 X 50 build to fast 1:00
    8 X 25 sprint :40
    Two times through.
    Choice.
    Break between rounds.

    2 X 100 moderate 2:00
    4 X 50 fast 1:10
    Three times through.
    Choice
    Break between rounds.

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    FOOD

    3900Y
    Categories
    Swim Workouts
  4. Swim+ART+Yoga, April 30

    by , April 30th, 2010 at 03:14 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Just a short active recovery workout:

    Warm up:

    600 various

    Short Axis Drill Set:

    4 x (3 x 50 drill) @ 1:00

    3 fly drill (caterpillar, chest press, single arm), 3 breast drill, 3 fly, 3 breast

    50 EZ

    Drill-Shooter Set:

    10 x 50 @ 1:15

    odds = russian breast drill (1st 25 focus on underwater pull, 2nd 25 focusing on shortening or eliminating insweep, i.e., smaller pull)

    evens = double shooter on back w/fins

    100 EZ

    Total: 1850


    ART, 40 minutes:

    Went in for some end of the week body work. I plan to do this every Friday leading up to Nats and the day before I hop on my plane. Now covered in pink kinesio tape all over my back.

    As usual, I had the most fascinating chat with my chiro. He had just gotten back from a SFMA (Selective Functional Movement Assessment) Conference at the Titleist Sport Rehab Center in San Diego. He is thinking of expanding his practice to include this this type of assessment and rehab. See http://www.kcmacp09.com/course_cook.htm. Gary Cook is apparently the preeminent authority.

    As I understood it, SFMA is a way to diagnose and cure injuries by spotting dysfunctions in muscles other than just the one injured. This seems to make sense since muscle/fascia travel in spiraling patterns around the body. And pain in one area can actually be caused by pain in another area -- sclerotogenous pain. In any event, they put the subjects through 7 compound movements (squats, vertical jumps, balancing positions) to make an assessment of dysfunctional/neurologically disfunctioning muscles and treat those. He gave an example of a pro golfer who was there who woke up and couldn't rotate his body to the right. They put him through the battery of tests, diagnosed the problem, did exercises and ART to treat the dsyfuntional muscles (which did not incline spinal manipulation) and within 4 minutes he was fine. Black magic! I would LOVE if my chiro eventually included this in his athlete heavy practice.

    Another topic we discussed was cryogenic saunas. These are found in Europe and heavily used by pro golfers, rugby players and soccer players. The protocol is to enter the chamber for 60 seconds at -60 degrees, then re-enter and walk around for 3 mintues at -140. (Temperatures approximate; I can't remember for sure.) The cryogenic chamber has the effect of increasing levels of testosterone and growth hormone and, more importantly perhaps, decreasing all inflammation from a hard workout, injury, etc. These are not yet legal in the US b/c the FDA has not approved the safety of cryogenic gas. However, apparently pro golfers and other pros use something else called an icool chamber. This consists of alternating between a hottub and super cold plunge pool. Basically an ice bath on steroids. Anyway, I found this all fascinating as I'm always interested in recovery.

    He also asked if I was able to do push ups now without pain. I said yes, though I will sometimes feel it in my shoulders if I've done a lot of them. (Though this is perhaps a normal reaction.) He believes that the yoga I've been doing has helped strengthen the core and improved my balance and alignment -- all of which lead to a reduction in shoulder pain. Very nice, as I'm heading out to a hot yoga class at 6:00 tonight!


    Hot Yoga, 90 minutes:

    Hope I get a good instructor tonight!

    Note: I reviewed my 3 weeks before NE Champs. I stopped hot yoga 3 weeks out. So this may be my last foray... I may do some stretching/yoga at home. I did no drylands of any sort in the 3 weeks leading up to the meet except a bit of core work during the first week of taper. Interesting to go back and look ...

    Edit: Had a great class and actually felt energized after. I may persist and go on Sunday and 1x next week. I'll see how I feel tomorrow. My legs aren't quite as tired as usual since I rested some before Zones.


    P90X in the Washington Post:

    http://www.washingtonpost.com/wp-dyn...042901982.html


    Purchases:

    I ordered 2 pairs of Speedo speed socket goggles in clear from Amazon where they were actually on sale. I also ordered a couple packages of these protein recovery products: http://www.vitasprings.com/proasis-p...e-protica.html. (watermelon flavor).

    I also decided to cut my fingernails for Nats. They've been long for awhile, and I put a tiny slit in the thigh of one of my suits last weekend. Better safe than sorry!

    Natalie Coughlin on flip turns: http://www.active.com/swimming/Artic...-Breathing.htm

    Updated April 30th, 2010 at 09:55 PM by The Fortress

    Categories
    Swim Workouts , Yoga , ART
  5. Friday, 4/30/10

    by , April 30th, 2010 at 12:02 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    I didn't get a workout from my coach this morning so I poached the one Speedo and Fort did yesterday. Modified to fit my "comfort swimmer" philosohpy.

    Warmup
    swim 300 free
    kick 200 (IMO)
    pull 300 free and back
    drill 200 IM

    6 x 50 on 1:00 drill/build
    odds free, evens back

    Main
    Repeat 6x on 5:00 interval
    {
    50 @ 85% on :50
    50 @ 95% on :45
    25 all out
    75 easy
    }
    did odds free
    50 @85% - 35 on all three
    50 @95% - 34-33-32
    25 - no time
    evens back
    50 @85% - 39-38-39
    50 @95% - 38-37-36
    25 - no time

    200 easy cool down

    Total: 2700 yards

    Will do recovery type swim tomorrow and begin taper on Monday
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  6. April 30, 2010

    by , April 30th, 2010 at 10:57 AM (Keepin Track 2010)
    Quick post.

    WU 600 mix

    4x4x50 IM order by sets of 4. In each set do
    #1 50 KICK
    #2 50 PULL
    #3 50 DRILL
    #4 50 SWIM

    8x75 PULL free

    8x25 (1-4 BR, 5-8 FR) SPRINT (missed from last night)

    200 WD
    Categories
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  7. 4/30: Team Practice

    Warm up
    - 300 swim
    - 3x50 drill
    - 300 back
    - 3x50 drill
    - 200 kick
    Main Set
    - 400 Pull
    - 4x150 descend (2:01, 1:54, 1:42, 1:35*)
    - 400 back

    - 4x150 descend (down to 1:37)
    Cool down
    - 400 ez

    * when I told LW about my feat, she did not feign suitable impressedness. It is about time to consider trading her in for a more easily impressed model.

    I felt amazingly good for the forth workout in a row. Carbs+not biking+not lifting really makes a difference in the pool workouts. Who knew?
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  8. Fri Apr 30th 2010

    by , April 30th, 2010 at 10:39 AM (Ande's Swimming Blog)
    Fri Apr 30th 2010

    Thinking about doubling today

    NATS are 3 wks away

    lifted weights this morning
    My right LAT hurt, so I did one rep of warm up on lat press & lat pull then skipped the rest, pretty sure I'm done with those till after nationals


    thanks to everyone who gave us recs for GC & phoenix, here & on FB

    Upcoming Travel

    Thu May 13 - Sun 16: Grand Canyon, AZ
    (any recs for what to do?)

    Sun May 16 - Wed 19: Scottsdale, AZ
    (any recs for what to do in Phoenix, kids are 19 & 20?)

    Thu May 20 - Mon 24: Atlanta


    TODAYS SWIM PRACTICE

    Swim Center
    LCM Main pool & SCY div well
    WHITNEY coached
    6:30 - 8:00 dove in 6:30
    swam with Nate, JOn & Sharon
    Beside Marcio, tyler, Ned & Max

    wore B70 full

    Warm UP
    swim LCM till 6:57
    did 100's on 1:30, then 1:25
    went 1700 or 1800

    MAIN SET

    100 on 2:00 80%
    1:02

    2 x 100 on 2:10 85%
    1:01's

    3 x 100 on 2:20 90%
    went 57's

    4 x 100 on 2:30 95%
    went 56's & 7's

    assigned 5 x 100 fast on 2:40
    DID 100, 50, 50, 50 100
    went 51 on my last 100

    100 easy

    5 x 50 on 1:00

    assigned 4 x 50, 3 x 50 & 2 x 50
    DID nothing, sat on side

    50 BK fast
    went 24.0

    100 easy

    2010 MEETS:

    [2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 1 days or 22 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


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


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas

    Updated April 30th, 2010 at 10:46 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Recovery after stomach flu

    by , April 30th, 2010 at 08:20 AM (Mixing it up this year)
    Out for 2 days due to stomach flu. Not fun. Did manage a workout today on an empty stomach. Kind of surprising.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins
    500 Back kick drills w/fins
    4x200@3:30 Free w/paddles & bouy suprised myself here went 3:15, 3:09, 3:04, 3:01
    200 Free easy

    Total 3000 meters
    Categories
    Uncategorized
  10. Thursday April 29, 2010

    by , April 29th, 2010 at 11:12 PM (Keepin Track 2010)
    Hmmmm...how to talk about today??? Well...from the top I suppose:

    First, I went to see a pulmonary specialist today. I have been having noteable struggles since December with breathing. I get a slightly panicked feeling as if I cannot get enough air. The air I can get feels thick. I worry that I may all of a sudden stop getting ANY air at all.

    Happens during meets and some practices-in particular HQ workouts.

    Anyway, long story short....the doc decided I have exercise induced asthma. So now symbacort (sp?) 2x per day to prevent and Xeponex as needed.

    So I took my inhaler as prescribed today before workout and had some troubles. They subsided though, but I DID have to back off on my effort slightly. That was disappointing. Also, just as I was getting the air back, I got a CRAZY cramp in my left calf, which when I stretched it led to a gigantic foot cramp on the right. Spoiled almost the whole remainder of the set. RAAAAR.

    I did do vertical BR kick in exchange for 4x50 regular BR kick. I did it hard cause I was MAD! Finished the recovery set alright but suspicious of more cramps. So what does that mean? More missed HQ tomorrow? HMMMM>

    Tonight's wo:

    WU (600 mix-FR, BA, BR and kick)

    6x25 build and race to elevate HR on :30
    -do these stroke down and FR on the return.

    200 kick with flips (I did 100 underwater work, and 100 at surface)

    HQ
    4x75 hard on 3:00 BR
    4x75 hard on 2:30 FR
    4x50 BR hard on 2:00
    4x50 FR hard on 2:00 (missed half of #3 and all #4)
    4x25 pull fly on :45 (was supposed to be 4x25BR 4x25 FR)

    easy 100

    6 min vertical kick BR concentrate on wide kick.

    recovery
    P100FR-S100BA-S4x25 IM order on :35

    swim 100 easy.

    3000+

    Swimming tomorrow am before a big long wedding work day!
    Categories
    Uncategorized
  11. A Real Puker, April 29

    by , April 29th, 2010 at 10:34 PM (The FAF AFAP Digest)
    SCY @ Oak Marr w/Speedo:

    We had pre-planned and swiped a JimRude suffering set. And, boy, did we suffer. Ouch, ouch, ouch. Lactate lore. I had a hard time getting down my lunch afterward!

    Warm up:

    500 various
    (I was a bit late)

    Transition Set:

    5 x 50 @ 1:00, mod
    2 x 25 build
    3 x 50 @ 1:00, mod-easy-mod
    25 EZ

    Lactate Set:

    6 x through:

    50 @ :45, 85% effort
    50 @ :40, 95% effort
    25 @ 100% effort
    50-75 easy, repeat @ 4:00
    (we mistakenly did 3-4 @ 5:00)

    We apparently goofed up Jim's intended interval by doing the first 50 @ :45 and the second @ :40. This made the 25s even more exceedingly painful.

    With fins, I did the first 3 fly, back and free with Speedo. Then I did 2 evil to work on my breakouts (they were dandy today) and 1 backstroke kick because my arms were gassed. Times were (didn't see the 25s):

    #1 = 27, 26 (only one I descended)
    #2 = high 25, 27
    #3 = high 25, high 26
    #4 = 32, 34
    #5 = 31, 33
    #6 = high 26, 27

    200 EZ -- felt like I could barely do this.

    Total: 2550

    Hottub, 10 minutes

    Starts:

    Speedo left and I went back to work on starts, diving off the side of the pool as Stud had suggested.

    10 x starts

    The ones that worked best were neutral position (neither leaning back nor tilting forward) and reaching down to the water (a Coach Bill White suggestion). I think I actually managed to go through a hole on the last few. It feels quite strange when a person is used to belly flops.

    2 x breaststroke start & pullout

    perfect breakouts, out to the 14 meter mark (not bad for a drag suit and dive off the side)

    (Not that it matters, but I did notice that my DQ was improperly "edited" in the results listing. It deviates from what the official told me twice.)


    DRYLANDS:

    I was bone tired after the lactate set, so went home to rest for a couple hours. Mini Fort was home (resting for a volleyball game) and watched a couple 9 year olds for me, and I headed to the gym. I was wondering if I would have any energy at all, but I successfully avoided "junk drylands." I used Elise's approach to jump starting the CNS a bit.

    skull crushers, 60 x 2 x 10 (increased)
    leg press fast, 210 x 2 x 15
    bench press fast, 60 x 1 x 10 (forgot other set)
    russian twist w/35 lb plate, 2 x 25
    (should have been using the 35 lb size way earlier)
    med ball slams, 1 x 10
    twisting med ball slams, 1 x 10
    rock star jumps, 1 x 10
    jump rope fast, 3 x 50
    FlyQueen's 3 x 5/5/5 squats (5 regular, 5 fast, 5 squat jump to 12 inch bench)
    ab crunches on bosu w/yoga ball between legs, 2 x 15 (hard!)

    RC (I wrote RX initially, lol) exercises, 15 minutes

    Stretching, 15 minutes (go me! )

    2 x hottub/steamroom/cold shower

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

    Commentary:

    Whew. Made it through a tough day. I actually felt fairly energized after my gym workout. However, I'm sure I'll feel the pain tomorrow. I'm taking what Speedocalls "Vitamin I" tonight as a precaution. As to tomorrow, I have planned a recovery swim/ART/hot yoga. Then Saturday is an off day.

    I'm slightly concerned about the week before Nats. My son is racing in the Stotesbury Regatta Thurs-Fri. Mr. Fort is running in the York Marathon on Sunday to get his QT for Boston. Not sure if I can get to both of these and find pools. My son's team, unfortunately, may not have their replacement boat from Vespoli by then. If not, they will have to race in a slow loaner. I would really hate to miss that race as it's such a lively festival like atmosphere at the regatta. Last year, my 9 year old liked it so much she declared she would be a rower. Must ponder these plans. I spend so much time in the car on a daily basis, I hate to add in longer trips right before Nats.

    And when do we begin the social planning? Is anyone going to the USMS sponsered social? So far, I've only got plans for Saturday night. Though I'm sure I will be hanging with my team Hot Tubers throughout. Restaurant recs?

    Updated April 29th, 2010 at 10:48 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Beneficial side effects of training

    by , April 29th, 2010 at 10:00 PM (Elise's Fitness Fun)
    I'm supposed to be a hostess at a local charity event soon, so tried on some of my casual summer cocktail dresses to figure out which to wear. I was really surprised to find that I had lost some inches in some areas. I guess the heavy weight-lifting has not made me into Helga afterall. I figured my back must have gotten bigger with the lat work and actually that there would be some zipper issues when I zipped it up the side. Acutally, the dress was loose in that area! HOORAY!!

    Early in the evening, my eleven year old son commented that I was no competition and that he could kill me in a running race. I asked if he was sure about that and challenged him to a race across the backyard - 30 yards. This was more about trying to keep him a little humble. With his success in some local running races, he has gotten the idea that he doesn't have to work very hard to be decent at something. When his middle-aged mom got him three times in a row, he realized that he better not get too comfy in his success.

    After two races, I was ready to head in as the mosquito truck came around steaming out its wonderful pesticide. Not in the mood to inhale a bunch of stuff designed to kill something. Son was insistent on racing again though and I kept my fingers crossed that I wouldn't sprain my ankle or pull a hamstring in my intent to teach him an important life lesson. After getting him a third time, I proclaimed it was time to go in and eat dinner. I knew it was just a matter of time before I pulled somthing and would once again be writing, "No Nationals" on my blog.

    In addition to my wind sprints across the backyard, I got to the pool today and the weight room. At the pool, on main set, did a mini version of a set I saw on pwb's blog the other day. Also, adjusted the interval a little so that it would be an aerobic swim for me rather than an anaerobic swim (What is some easy anaerobic stuff for pwb would have me in a total anaerobic state!).

    Warm-up: reverse 400 I.M.

    Main set:

    2 x 75 swim on 1:10 -did free
    2 x 150 swim on 2:15 - did free
    2 x 75 kick on 1:30 - did fly kick
    2 x 125 swim on 1:50 - did free
    2 x 75 swim on 1:15 - did back
    3 x 100 on 1:45 - did back

    100 easy

    4 x 25 AFAP with fins on 1:00 - did fly on odds and back on evens

    100 eash

    4 x 25 AFAP with fins on 1:00 - did free - held 10s.

    300 easy

    2400 SCY

    While son was at swim practice, went upstairs to weight room. For jump rope, went to aerobics room with wooden floor that has some give. Perfect place to jump.

    Squats: bar x 20

    Push-ups with Bosu ball: 20-15-10-5

    Lat hi row: 90 x 5, 2 sets of 140 x 6

    Leg curls: 30 x 5, 2 sets of 50 x 6

    Hammer curls: 2 sets of 10 x 10

    Jump rope: 2 sets of 250 jumps as follows (first set was 3:01 and second set was 2:32):

    100 "skips" - run in place and try to come close to kicking rear, 50 fast jumps - both feet at same time, 50 run in place, 50 fast jumps

    1 minute rest

    50 run in place, 100 fast jumps, 50 run in place, 50 fast jumps

    Back extensions: 2 sets of 20

    Knee/leg raises: 2 sets of 20

    Wonder if I should take some ibuprofen tonight?!

    Updated April 29th, 2010 at 11:44 PM by elise526

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  13. Off the blocks!

    I swam the noon AGUA workout with Coach Craig today. Here’s what we did:

    500 warmup

    400 done as 4 x (25 build + 25 easy + 50 fast), odd 100s FR, evens ST

    chalk talk on body position in different strokes

    8 x 50 (25 easy, 25 fast) @ :50, 1st 4 = FR, 2nd 4 = ST [I did BR, worked on looking at my hands while recovering]

    dive technique review

    3 x (200 easy + 50 sprint from blocks) [I did these all FR]

    250 warmdown

    I was really glad to get to do some dives—I think this is the first time since December that I’ve gotten to practice starts outside of meets. I feel like an excited little kid whenever the coach announces that we get to go off the blocks!

    Some of my dives could have had a cleaner entry—I'm not terribly consistent, and will work on that before nats. I was happy with my breakouts on the sprints. I do need to work on remembering to breathe all my air out before taking a breath in on sprinting—on the last 50 I found myself really desperate for a breath, only to realize that had exhale once I turned my head before I could get air in.
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  14. Sarasota Y Sharks Masters 5:30 AM Workout -04/30/10

    by , April 29th, 2010 at 03:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 100 1:40 1:30
    4 X 50 :50 :45
    Twice through. Round 1 intervals left, round 2 right.

    2 X 150 kick 3:30
    2 X 100 kick 2:15

    4 X 100 free 1:30
    1 X 400 IM 7:00
    3 X 100 free 1:30
    1 X 300 IM 5:15
    2 X 100 free 1:30
    1 X 200 IM 3:30
    1 X 100 free 1:30
    1 X 100 IM -

    LCM

    3 X 400 pull 6:00(1:30) or 6:40(1:40)

    WARM DOWN: 4 X 50 easy 1:00

    5100Y/M
    Categories
    Swim Workouts
  15. Thursday, 4/29/10

    by , April 29th, 2010 at 01:16 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    300 swim free
    300 kick back
    300 pull alt. 25 free breathe every 5/25 back
    6 x 50 on 1:00 alt. drill/build by 25: odds free, evens back

    swim 6 x 150 in sets of 3:
    #1 and 4 on 2:30 free, last 50 fast
    (both of these were around 2:00)
    #2 and 5 on 2:45 back, middle 50 fast
    (both of these were around 2:15)
    #3 and 6 on 3:00 as 50 free at 85-90%, 10 sec., 50 back at 85-90%, 10 sec., 50 easy
    (free was 32, 33, back was 38, 39)
    100 easy

    kick 12 x 25 (no board) on 40: odds easy, evens fast choice: work on long walls and strong finishes
    (all on my back, the fast ones were 22-25 sec. easy ones around 30)
    100 easy

    swim 8 x 25 on 45: odds easy, evens fast choice: also work long walls and strong finishes here.
    (on fast ones did first 2 back - 17±, last 2 free -16±)

    200 swim down
    --
    Total: 3000 yards

    Thursday Evening -
    Went back to the pool to practice starts and turns.

    Warmup
    800 of swim, kick, pull etc

    8 x 50 on 3:00 off the blocks, sprint all out through the turn with strong breakout then easy to finish. 1-4 back, 5-8 free.

    200 easy cool

    Total: 1800 yards

    Total for the day: 4800 yards

    Updated April 30th, 2010 at 11:42 AM by poolraat

    Categories
    Uncategorized
  16. Thu Apr 29 2010

    by , April 29th, 2010 at 10:49 AM (Ande's Swimming Blog)
    Thu Apr 29th 2010

    weighed 218 today

    1 new size 30 B70 full arrived yesterday
    got 2 new Blues for Nats

    Upcoming Travel

    Thu May 13 - Sun 16: Grand Canyon, AZ
    (any recs for what we should do?)

    Sun May 16 - Wed 19: Scottsdale, AZ
    (any recs of things to do in Phoenix, kids are 19 & 20?)

    Thu May 20 - Mon 24: Atlanta


    TODAYS SWIM PRACTICE

    Swim Center
    SCY Main pool
    WHITNEY coached
    5:30 - 7:00 dove in 6:32ish
    swam with Todd,
    Beside Marcio, Tenielle, & Nate

    wore B70 jammer

    Warm UP
    3 rounds of 150 fr 100 pull 50 kick


    MAIN SET
    assigned 5 x 100 on 1:15, 50 easy, 4 x 100 on 1:15, 50 easy, 3 x 100 on 1:15, 50 easy, 2 x 100 on 1:15, 50 easy, 100 FAST
    DID:
    5 x 50
    50 easy
    4 x 50
    50 easy
    3 x 50
    50 easy
    2 x 50
    50 easy
    100 fast
    went 52

    assigned 200, 175, 150, 125, 100, 75, 50 25
    Did between half to 2/3rds

    10 x 50 on 1:00
    odds kick fast held 31s & 2s, went 27 on last
    evens easy

    50 easy

    2010 MEETS:

    [2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 1 days or 22 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


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


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Categories
    Swim Workouts
  17. Riding the rest from state????

    I left work late yesterday and got stuck in awful traffic. I got in a solid half hour after I wanted to ... oh well.

    Did my usual 1000 warm-up:
    300 free swim (this varies from 300-500 depending on how I feel)
    200 IM drill
    200 fly drill
    5 x 50 kick/build
    2 x 25 fly

    6 x 100 fr on 2:00 BPA (best possible average)
    Wanted to hit 1:12's consistently. Went out at a comfortable pace on #1 - looked at the clock took me a couple of seconds to realize I went about a 1:07/1:08 - - that meant the rest were probably going to hurt like a I think my practice time PR (from a push) is about a 1:06. I'm totally thinking this is riding the rest from state and that I'll be slower in the next two weeks.

    What I take away from this being good is that my stroke feels pretty good right now. It makes me feel like I am doing things right after all and that in 3 weeks I'll be ready to roll ...

    #2 1:08/1:09
    #3 1:12
    #4 1:12
    #5 1:13
    #6 1:14

    200 ez recovery

    Then teammates started showing up and I started chatting so I only did 2 x 25 fast on 1:00 - hit around 13s on both but was not feeling fast. Did another 150 worth of drills and ez and got out.

    That was my fifth day in a row in the water and 6th out of 7. Taking today off (mostly because I have to due to job stuff).

    Tomorrow I plan on another solo swim doing my usual warm-up, doing 8 x 100 on 2:00 then 400 ez and drill then some fast 100s and 50s. We shall see.

    Every muscle in my body still hurts from training on Tuesday. Feels good to be sore. I'm going to miss that over the next 3 weeks.

    I leave 3 weeks from today for Nats!!!
    Categories
    Uncategorized
  18. 4/29: Boring blog post

    Lifetime SCM

    5x
    -- 500 free
    -- 200 flutter kick with board
    -- even with fins
    500 ez back cool down

    Seriously considered just posting that, for Geek and Fort.

    Jetlag: I think my body clock is back on the right timezone, but I probably have about 5 hours of sleep debt. Maybe it will take me 18 days before I am back to "normal", but my schedule is functional. All my 'customer' interaction is via email, so the slowness in thought that is a side effect of sleep deprivation isn't really an issue at work.

    Today's set: This was my idea of a aerobic workout combined with a kick workout. The fins were the hardest part. The fastest 500 without fins was holding a 1:18 pace and 1:13 with fins. The fins sure felt faster and harder, so I am wondering if I made a mistake in counting or calculating. The kick sets ... not fast

    Training for Atlanta: My plan is to get as much water time as possible before Atlanta, hopefully close to daily pool workouts. For the next 2 weeks, work aerobic and kick, add speed focus about 10 days out for a week and ease up to 80% volume the 3 days before the meet. No lifting, but I will add core and stretch cords back this starting this weekend. Obviously, I lack the base to taper from, so the goal is to build up enough base that can support a short rest, similar to what might be done for an important early season meet.

    Muscle and Performance Magazine: My name and address were sold which resulted in me getting this body building magazine free. Yay! I started reading it because I needed something easy on the brain when I got back, but the magazine seems to promote supplements that have research behind them, which intrigued me. I need to verify that they aren't just making stuff up, but the short supplement articles provide enough info that I should be able to track down the articles they are referencing. A made up claim would be "Green Tea extract was found to prompt fat loss in a double blind study of 131 women conducted by Baylor University in 2005." Sounds good, but I would like to see the article itself and it is nice that enough information is provided that tracking down the article shouldn't be too hard.

    All the information contained in this post could change in 14 days when I wake up from my jetlagged stupor.
    Categories
    Uncategorized
  19. Wed April 28, 2010

    by , April 28th, 2010 at 10:27 PM (Keepin Track 2010)
    Good advice given! After workout last night, a teammate mentioned that he would be changing his workout schedule to include TH-FRI-SAT-SUN in preparation for the Nationals full weekend schedule.

    I thought it was sound thinking, so I rearranged to work it out. It is going to be a bit complicated as I have to photograph a wedding out of town on Friday, but I think another teammate and I can sneak in an early Friday morning swim before I leave town.

    Saturdays and Sundays are premium fare at our place, so....it will be a pinch to get in on those days, but I can do it. It is only for a few weeks.

    So...sorry for the delay...what the heck did I do today?

    ...... about 30-45 min of stretching/yoga with my 7yr old, and then a short and not so comfortable run for only 25 minutes while the kids were at their workout. My knee made troubles for me again so i switched to fast walk at the end. Perhaps another PT visit in order.
    Categories
    Uncategorized
  20. Vid + Yoga

    by , April 28th, 2010 at 09:31 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    I did feel rather killed from yesterday's killer mode double, so I just went to hot yoga today. Great stretch. Great for the back.

    I had a couple ab cramps during class. I think this was a result of residual inadvertent glutening the last couple days. Sunday, at our late post meet lunch, I started eating a salad before realizing that there were flour tortilla strips in it. Then, yesterday, I ate a burrito from Whole Food in a corn tortilla. Thought it was safe, but later (after a reaction) read the label and saw there was wheat flour in it. Geez. I have the usual lovely red neck rash.


    50 Evil Video:

    Chicken of the Sea taped my cyclops 50 evil from Zones (33.72):

    http://www.youtube.com/user/saddlebagz69.

    Another of my trademark awful starts. After getting some advice, I'm going to stop leaning back ala Crocker and tilt forward ala Stud. My hips are just too low using the other style, and it is causing me to thwack my legs and feet on the start. The thwacking no doubt slows down the underwater portion.

    Though I can't go off the blocks at my usual practice pool, I'm going to do more off the side.

    Jim Corbeau suggested I switch to a grab start. But I've never done one as a master, and I don't want to tinker with that right before Nats. I know Wolfy likes the grab start, but it seems that you get off the blocks more slowly. One thing I have going for me is getting off the blocks fast. My start looked much better/faster leading off the 200 free relay. See [nomedia="http://www.youtube.com/watch?v=c8DJRKY5jK8"]YouTube- 200 free relay Zones 2010[/nomedia].

    I was pleased to see I was lunging/undulating better than previously. Now if I could just correct my head position ... Still, all in all, it's 4 seconds faster than my first 50 evil as a master.

    Nutrition:

    I'm making an attempt to switch myself back to whey protein isolate for my smoothies, as whey seems superior to hemp for building muscle. I found some whey protein at Whole Foods that is supposedly lactose free & gluten free. However, on the supplement facts on the back, it then says it contains milk and soy. How can it contain milk and be lactose free? Hmm ... in any event, I'm taking lactase enzymes with it to aid in digestion.

    Resistance bands:

    May bring my band on vacation with me:

    http://www.active.com/fitness/Articl...tm_medium=feed


    Lactate Suffering:

    Tomorrow, Speedo and I are doing a Jim Corbeau "suffering set" to train our bodies to "buffer" our lactic acid while racing. It sounds like a real puker, and I am having a bit of a Geek-like reaction to it. I clearly need to HTFU. I will definitely be doing an active recovery workout on Friday ...

    6x thru the following:

    - 50 FR swim at 85% on :40,
    - 50 BR swim @ 95% on :45,
    - 25 BR swim @ 100%,
    - 75 EZ
    - :45 sec rest
    - total interval is 4:00

    Updated April 28th, 2010 at 09:59 PM by The Fortress

    Categories
    Yoga