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  1. One of my favorite moves - The Torso Twist

    by , February 27th, 2010 at 02:47 PM (Elise's Fitness Fun)
    Did some torso twists at the gym yesterday and have to say my lower back is feeling great today. This is such an easy movement, but I forget how great it is sometimes for loosening up the lower back. I learned this exercise one day while at the White Oak (MD) Nautilus when I was 16.

    Some call this the broomstick twist or standing torso twist. To keep it short, I just call them torso twists. Whatever you call it, always be sure you use a stick of some sort, a broomstick or a bar.

    For anybody that wants to know, here is how it is done:

    [ame=""]YouTube- Standing Torso Twists by[/ame]

    Lots of things to do today, so no plans to work out. With snow looming in the forecast for Tuesday, it looks like I may need to grab a group swim tomorrow.

    Updated February 27th, 2010 at 03:12 PM by elise526

  2. It was a dark and stormy morning...

    by , February 27th, 2010 at 11:38 AM (FREEDom)
    The rain fell in torrents.. except when it didn't, when it was check by violent gusts of wind which swept up the pool (for it is in Tampa that our scene lies). rattling along the lane lines and turn flags, and fiercely agitating the hardy swimmers that struggled mightily against the storm.

    Tampa today 50F and raining... Vancouver, BC, 46F. I think we can host the Winter Olympics here.

    The water was nice. But getting out was miserable... cold rain, about 46F. My feet were numb by the time I got to the locker room. Time get some new flip-flops since my old ones blew out a couple of months ago. Warm shower felt great afterwards.

    Warm up
    400 300 200 100

    16 x 25 on :30 dr/sw by 25, IMO

    5 x 200 on 2:30 fr swim w/ paddles
    200 easy

    8 x 125 on 2:05 25 fr, 100 IM or choice (ba)

    6 x 100 on 1:45 kick w/ fins

    5 x 75 on 1:05 free swim
    5 x 75 on 1:20 non-free

    300 warm down

    Worked the 200s pretty good 2:10 > 2:08.

    Glad I got this workout in. It is so easy to blow it off on bad weather days... as if I don't want to get wet. But once I get going, its fine. I know most of us have this block about swimming when its raining for some reason, as we all like it nice and sunny. We will have plenty of that... I can't wait. But in the mean time, the water is nice.
    Swim Workouts
  3. 02-26-2010 Aquasol Rain workout

    by , February 27th, 2010 at 12:26 AM (Swim like an Orca, but faster !)
    Aquasol - Heavy Rain

    Coaches soaked...

    Warm - 50FR, 2x100, 100BK, 100BR
    6x100FR on 1:30
    5x50 SDK - BK n/fins on 1:15
    3x50 IM order Fly/BK, Bk/BR, BR/FR on 1:00
    4x25 Fly on :45
    3x50 IM order Fly/BK, Bk/BR, BR/FR on 1:00
    4x25 BK on :45
    3x50 IM order Fly/BK, Bk/BR, BR/FR on 1:00
    (Seniors and age groupers decided to leave early)
    Cool 100


    Tonight I wasn't "on it" however my neck pinched nerve (cervical rediculitus) didn't seem to bother me much. I am improving in my fly, back and breast, but seem to be losing my 100FR speed, my 50FR is getting better.
    I admire our coaches, how they stand in the rain and keep the swimmers on task, mostly the kids. Our coach is now divided between the smaller age groupers and us, but it isn't noticeable. We still get a lot of personal attention and little stoke reminders called between intervals.
    If I had the money and time I would have structure built to shelter the starting area from the rain. Also the restrooms need benches and towel hooks. It wouldn't hurt to have a non-slip surface painted in too, I slipped on my foot and rammed my toes into a partition tonight! Maybe I can get some people together to at least build some benches and towel hook rail's!
  4. Nutrition Ramblings, Friday, Feb. 26

    by , February 26th, 2010 at 06:18 PM (The FAF AFAP Digest)
    I have the blahs today. Jimi believes this is because I am "inside a small [winter] box." I believe it due to the stress of raising girls. In light of the blahs, and partially and uncharacteristically paralyzed by them, I decided to take an off day. And forgive myself in advance for failing to stretch. In fact, after consulting my blog, I see that I haven't had a complete rest day since Feb. 8, so I am probably due. Tomorrow, I will back in the gym with my oldest daughter, who thinks after 2 visits, she already has muscles.

    So, instead of discussing swimming or drylands, I will have a nice nutrition ramble.

    Food Rules:

    I read the next part of the Michael Pollan book.

    1. Funny Rules:

    "The whiter the bread, the sooner you'll die."

    "Eating what stands on one leg is better than eating what stands on two leg which is even better than eating what stands on four legs."

    "Avoid food products containing ingredients that a thrd grader cannot pronounce."

    "Breakfast like a king, lunch like a prince, and dinner like a pauper." (I've heard this one before. Epic fail for me.)

    P90X also urges eating nothing 3 hours before sleeping. Here is their advice:

    "Here at Beachbody, we're always drilling the "no eating for 3 hours before bedtime" rule into your head and, sure enough, it's important not to go to bed with undigested food in your stomach, especially carbohydrates and fat. So what about those nights when you're so hungry that if you don't eat, you know it will affect your sleep?

    The answer is a protein shake. Usually, truly feeling hungry is a sign indicating a lot of muscle breakdown. When you have muscle breakdown you need protein, especially at night, which is when your muscles do most of their recovering. So if you are famished, a small protein shake with no added ingredients, like fruit or milk, will not only allow you to sleep but speed up your recovery process as well."

    2. Fav Rules:

    "Eat some foods that have been predigested by bacteria or fungi."

    -- This is why I've begun taking probiotics. They help reduce allergic reactions, aid the function of the digestive and immune system and reduce inflammation.

    "Have a glass of wine at dinner."

    --"There is now considerable scientific benefits of alcohol ... People who drink moderately and regularly live longer and suffer considerably less heart disease than teetotalers ... Drinking some every day is better than drinking a lot of weekends."

    3. Rule I'm ambivalent about:

    "Be the kind of person who taken supplements and then skip the supplements"

    Apparently, people who take supplements are healthier than those that don't, but not necessarily b/c of the supplements. However, he does note that nutrition becomes more important as you age and that you can develop specific nutritional deficiencies -- Vitamin D, Calcium, Vitamin B. Also, as we age, our need for antioxidants increases while our ability to absorb them declines. Since I've started with my supplement & antioxidant infused smoothies, I've been healthier. So I'm sticking with it, just like Geek.

    WSJ Article:

    There was an interesting article in the WSJ on Tuesday about evolution being responsible for obesity. Apparently, when we shifted from being hunter and gathers to agriculture, a carb rich diet became the norm and we grew tubbier.

    Some interesting speculation about procreating early and often being the driver of evolutionary change as well ...

    And, boo hoo, Gatorade dropped Tiger Woods. There was a hilarious article about him in -- not really re-printable here. lol


    I've been uncharacteristically wishy washy about meets as well. I had finally decided to swim the 100 evil and 100 IM or 50 back at the Warrenton meet, and now I see it's the same weekend as PV Senior Champs.

    Night Owl vs. Early Bird:

    An interesting study to confirm we're different!

    Updated February 26th, 2010 at 10:13 PM by The Fortress

  5. Resumed Dryland

    by , February 26th, 2010 at 05:40 PM (Elise's Fitness Fun)
    Back in the weight room today after being out for 4 weeks. Have to confess that I like being in the weight room as much as I like being in the pool. It's also a time where I can visit with some of my non-swimmer friends.

    Warmed up with a 1 mile run at a 10 minute pace.

    Bench press: 3 sets of 65 x 12 (forgot to do the needed warm-up set with just the bar)

    Lat hi row: 3 sets of 100 x 12

    Leg press: 3 sets of 130 x 12

    Bicycles: 1 set of 50

    Good morning darlings: 1 set of 50

    Torso twists (also called broomstick twists): 3 sets of 30

    Toe raises: 3 sets of 10

    One of the yoga instructors told me that torso twists are really good for sacroiliac problems. He has problems from an accident he had as a child and says if he goes a day without yoga, his lower back gets really stiff. Wish I had more time to do more yoga. Maybe I can work it in somehow. I do think that no matter what, I've got to do some kind of activity everyday, even if it is just some torso twists.
  6. Fry, Willy! -- Jim's Week in Review

    by , February 26th, 2010 at 04:48 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)

  7. Swam in with the my team today

    by , February 26th, 2010 at 04:03 PM (Mixing it up this year)
    Since the kids have states this weekend our pool was closed to the public but the older kids and masters were allowed to swim early.

    500 Free
    400 IM drill
    300 Free Pull
    200 Kick
    100 Free

    8x100@1:30 Free w/paddles & fins
    200 free finger tip drag

    8x50@1:00 2 of each stroke
    200 Free catchup

    20x25@:30 5 of each stroke

    Total 3600 yards
  8. Sarasota Y Sharks Masters 5:30 Workout -02/27/10

    by , February 26th, 2010 at 01:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 400 6:00
    4 X 50 1:00
    1 X 300 4:30
    4 X 50 :50
    1 X 200 3:00
    4 X 50 :45

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick*25 fast/25 easy* 1:15

    9 X 50 1:05
    Alternate: 1 easy/1 build/1 fast

    1 X 50
    2 X 25
    1 X 50
    Four times through, all at 100% effort.
    Intervals: Round 1: :40
    Round 2: :45
    Round 3: :50
    Round 4: :55
    Break between rounds.

    20 X 25 :40
    Sprint 20 yards, no breath.
    1 minute break after #8 & #12.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. FAST FRIDAY Feb 26th 2010

    by , February 26th, 2010 at 09:50 AM (Ande's Swimming Blog)
    FAST FRIDAY Feb 26th 2010

    Big 12 swimming championships

    2010 Texas High School Swimming & Diving State Championships
    Friday, February 26
    Saturday, February 27, 2010

    Subscribe to this Blog


    Swim Center
    scy, diving well & main pool, championship set up for the high school state meet
    Whitney coached
    5:30 - 7:00
    swam with
    Mike, Todd, Ned, Doug, Larry, Erin, & Nate
    wore B70 full

    warm up:
    in diving well with no blocks
    15 minutes choice
    did 50's fr on 40 to 45

    Main Set

    200 FR fast from a dive off side
    went 1:52

    400 easy

    100 fr fast from a dive off side
    went 51

    200 easy

    50 fr fast from a dive off side
    went 22 - 23

    100 easy

    moved to main pool with blocks

    200 FR fast from a dive off blocks
    blew my last turn
    went 1:52

    400 easy

    100 fr fast from a dive off blocks
    went 50

    200 easy

    50 SDK fast from a dive off blocks
    went 24

    100 easy

    2010 MEETS:

    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y

    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  10. Friday Morning Solo

    by , February 26th, 2010 at 08:41 AM (Swimming, Life, and Other Stuff!)
    Monon Aquatic Center @ 5:15 A.M. solo

    **1700 Swim building speed and relax (25 min)
    **4 X 200 Series (8x25 fly drill, 4x50 back on 1:00, 2x100 IM on 2:00, 200 Free swim hard (2:55)
    **Repeat series of 200 as above (200 hard 2;46)

    3,300 No time to cool-down again! It seems like every morning I have to get to work early for a meeting and every night I have to stay late for a meeting. I believe I may be over-involved!

    Tomorrow morning I'm opting to swim with the Sat. morning Monon Crew! I will get almost double the workout. I'm not even sure if Nasti gets to have a workout tomorrow...its been so long since we've had one.
    Tomorrow night "The Big Splash" an annual fundraiser party for Forest Park Aquatic Center! Friends, Dancing, Beverages, Food, Craziness!!! Can't wait!
    Time for class, gotta go!
  11. Back into it!

    by , February 25th, 2010 at 09:26 PM (Elise's Fitness Fun)
    Back in the pool today. Nice to have taken it easy the last ten days, but now I'm thinking it might have been better to do a little bit more activity. My sacroiliac joint stiffness was back and I felt sluggish with a capital "S." Did feel better overall the more I did.

    Coach noticed some time ago that I'm bringing my hands almost together on my fly during the entry and before I start my pull. I didn't focus on making the correction and apparently am still doing it. Changed my stroke up today and incorporated a wider entry. Have to say that I feel like my turnover is much faster and that it is a more powerful stroke. I did notice that it seems to put more pressure on my shoulders. I don't have shoulder problems, but now that I've changed up my stroke a little, I'll have to be careful.

    Here is the workout I did today:

    Missed warm-up and first few sets, so just slid in and did one of the sets as a warm-up.

    16 x 25 on :40 (I did reverse I.M. order with the first two fly swims being lt arm/rt arm and last fly swims full stroke.)

    100 easy

    10 x 100 on 2:00 as follows:

    100 fly
    100 I.M.
    100 back
    100 I.M.
    100 breast
    100 I.M.
    100 free
    100 I.M.
    100 - 50 fly/50 back
    100 - 50 breast/50 free

    400 back pull with paddles and pull buoy (Gosh, I never realized how much I use my legs on backstroke until I swam with a pull buoy. Used to think I should not swim back with a pull buoy until I saw the UGA team training this past summer using pull buoys on backstroke.)

    10 x 50 kick on 1:00 - alternated 2 dolphin, 2 flutter

    4 x 100: 25 underwater/75 easy back on 30 second rest - did all underwaters dolphin kick on my back

    300 easy kick with fins - 100 front flutter, 100 on side, 100 on back

    4 x 25 fly with fins AFAP on :45

    200 easy

    3400 SCY

    Updated February 25th, 2010 at 09:47 PM by elise526

  12. Lactate Pain, Thursday, Feb. 25

    by , February 25th, 2010 at 06:33 PM (The FAF AFAP Digest)
    Swim/SCY @ OakMarr w/Speedo:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    10 x 25 shooters on back

    Transition Set:

    10 x 50 @ 1:00, mod pace
    mixed up strokes

    Lactate Set:

    3 x (100 AFAP + 200 EZ) @ 9:00

    Pete and I both approached this set with trepidation. He hadn't been feeling well; I'd been feeling tired. But we had at it, exceeding our expectations and improving since the last time we did this set on 10/1/09. Pete did free, and I did back with fins like last time. I felt like death on the first one; I was completely gassed and faded with typical wimpy sprinter elan on the last 25. Had to mentally regroup. I contemplated doing fewer SDKs on the first 25 to see if I had more left at the end. But the only way I can beat Speedo is to get an early lead via SDKs and try to hold it, so I persisted. He got me on the first two nevertheless with his new super duper flutter kick. The last 100 I concentrated on keeping my upper body as still as possible and staying under as long as I could. This yielded a better time. I was slightly nauseous after this set. Anyway, it went thusly:

    1st 100:
    last time: low 53
    this time: low 54

    2nd 100:
    last time: mid 53
    this time: mid 53

    3rd 100:
    last time: 54 low
    this time: 52+

    Total: 2450

    I consider this an improvement on last time, mostly because I descended my times instead of ascending them. I was dead after this and had no desire to do any drills. Limped to the hot tub for a 10-15 minute soak.

    P90X Stretch:

    I never realized there was a P90X DVD devoted just to stretching. Found this out today from a P90X trainer on FB (it's disc 7). I didn't feel up to real yoga, but felt like I needed a stretch since I was sore and tired. So I plugged the DVD in, and did about 45-50 minutes of it. I fast forwarded through the tricep stretch part, which seemed to be the verboten USAS shoulder stretches. A few of the stretches were bikram yoga poses. This was just what I needed -- yoga light -- without the taxing standing and balancing postures.

    Here's a list of the stretches: For those of you short on time, I recall Paul Clydesdale Smith saying that he aspired to always start his day with 10 sun salutations.

    Here's an article on the health benefits of yoga, including that it may help prevent cancer:

    Here's a list of P90X recipes for breakfast:

    Here's a FB P90X article (on Tony Horton's page) that agrees with Michael Pollan's book below about fewer ingredients being better:


    I've been reading Michael Pollan's short book, Food Rules. It's very short and zippy and and cleverly debunks the machinations of "The Nutritional Industrial Complex." The basic message is: (1) eat real food, not ersatz "edible foodlike substances" that are typically packaged; (2) eat mostly plants, and (3) don't eat too much.

    He accurately calls nutrition an extremely young science. There are only several verifiable facts. The so-called "Western" diet (with processed foods, meats, fat, sugar, refined grains, little fruit & veg) causes disease (obesity, cancer, heart disease and diabetes). It's not known which of these dietary elements is the evil culprit. Too much focus is being placed on identifying the culprit, he opines, because food manufacturers can then tweak their products, process food more, and well, make more money.

    He lists 64 rules and explains them. See, e.g., a couple reviews: (Jane Brody)

    I chatted with Jazz briefly about the book last night. He likes Pollan's approach, but wonders if he discounts starch too much. See, e.g.,

    I was wondering about one of his comments -- that we have an "inborn preference for sweetness and fat and salt." What evolutionary process explains this? I guess it's the food processors manipulating us?

    So far I'm having a banner day nutrition wise!

    Mr. Fort's Studliness:

    I am the worst athlete in our family apparently. Mr. Fort turned in some impressive results on his testing:

    body fat = 7%
    VO2 max = 61
    lactate threshold = 91% of VO2 max

    I don't know much about VO2 max except that is apparently somewhat innate and cannot be improved upon too much. It varies by age and gender. The average college male has a VO2Max of 44, I'm told. [ame][/ame].

    Mr. Fort's lactate score is the most impressive. According to Joel Friel's Cyclist Bible, elite cyclists have a 80-90% range. And Mr. Fort is 50!

    I have no desire to have these test done, though Mr. Fort did urge me too. There is another test for anaerobic power output that he didn't take.


    That was a smackdown. I'm tired and sore. My shoulders are sore from the lifting earlier this week. My legs are sore from the AFAP SDK-ing. Tomorrow, will be another recovery type day with probably some bikram yoga.

    Updated February 25th, 2010 at 10:49 PM by The Fortress

    Swim Workouts , Yoga , Test Sets
  13. 7 DAYS POST-OP

    How dry i am!

    I haven't been in the water in 8 days and I'm starting to feel depressed about it. In truth, I would have probably missed a few of those days anyway as the roads here have been total crap with the messy mix of snow/rain/crud thats been falling steadily for the past 2 1/2 days. So many trees are down and we have been without power at the house since tuesday night.... and its not looking like it will be restored for another 2 days.

    As far as my sinus situation goes; I seem to be moving back and forth between two uncomfortable extremes of burning dryness vs. completely stuffed. Frequently saline irrigation has the effect of minor relief for the dries, but I fall off the squirt schedule when I "try" to sleep.

    In short, recovery from this surgery is very similar to the effects of a nasty major league sinus infection without the fever.... a reminder of why I had it done. I hope I'll be able to get back on track with my training plans soon, or else Tampa Bay is going to be UGLY!

    over and out......
  14. Sarasota Y Sharks Masters 5:30 Workout -02/26/10

    by , February 25th, 2010 at 01:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 200 3:00
    2 X 150 2:15
    4 X 50 :45
    Twice through.

    16 X 25 :30

    4 X 150 kick 3:15
    Middle 50 is fast.

    1 X 400 7:00 5:40
    1 X 300 5:15 4:15
    1 X 200 3:30 2:50
    1 X 100 - -
    Two rounds. Round 1 is IM, intervals left.
    Round 2 is free, intervals right.
    Short break between rounds.

    1 X 50 easy 1:00
    1 X 50 fast 1:00
    4 X 25 sprint kick :45
    Three times all choice.
    Break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Thursday, 2/25/10

    by , February 25th, 2010 at 12:34 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Rest and recovery day. Still felling a little sluggish and am a bit sore from the session at the gym last night.

    300 swim free
    300 kick alt. 50 free/50 no free
    6 x 50 on 1:00, odds drill free (work on the tricep extensions), evens build

    pull 8 x 100 free on 1:40,

    swim 8 x 25 on 40: odds easy, evens choice at ~80-85%

    swim 4 x 100 back on 1:45 make interval

    swim 4 x 25 on :40 choice: work on fast finishes

    swim down 200 choice
    Total: 2600 yards
  16. Wednesday, 2/14/10

    by , February 25th, 2010 at 12:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Was tired, sluggish and still feeling the effects of this cold that I've had for the past 2 weeks.

    2x around:
    {200 swim, 200 kick, 200 pull or drill}
    Round 1 free; round 2 back

    6x around:
    25 kick choice (no board)
    50 drill choice
    75 build choice
    100 IM

    Swim down 100 easy
    Total: 2800 yards

    Strength training at gym with trainer.

    Updated February 25th, 2010 at 12:36 PM by poolraat

  17. Thu Feb 25th 2010 grand prix in a week

    by , February 25th, 2010 at 10:06 AM (Ande's Swimming Blog)
    Thu Feb 25th 2010

    Austin Grand Prix is a week away
    Meet Information

    Real-Time Results

    Psych Sheet

    Big 12 swimming championships


    Subscribe to this Blog


    Swim Center
    scy, main pool
    Whitney coached
    6:30 - 8:00
    swam with Mike, Jack, Phillip, & Paul
    beside Tyler, Jon, & Dale Rogers
    wore B70 full

    warm up:
    4 rounds of
    150 fr 50 k

    Main Set

    10 x ??? on 2:00
    did 4 100's fr held 60 - 61
    150 went 1:30
    200 went 1:57


    10 x ??? on 2:00
    did 4 100's fr held 60 - 61
    150 went 1:29
    200 fr strong
    went 1:53

    200 easy

    2010 MEETS:

    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y

    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated February 25th, 2010 at 10:20 AM by ande

    Swim Workouts
  18. Chemicals off today in the pool

    by , February 25th, 2010 at 07:34 AM (Mixing it up this year)
    I came out with a mouth of cotton. There is a big meet starting tomorrow and I hope they get the chemicals correct.

    100,200,300,400@:15R Free
    500 Free kick w/fins every 3rd 25 fly kick
    5x100@:15R Fly w/fins as 25 6 kick then stroke, 25 kick on back, 25 kick on rt side, 25 kick on left side
    10x50@:55 Fly w/fins
    8x100@1:30 Free w/paddles & bouy went 1:21, 1:20, 1:17, 1:18, 1:17, 1:16, 1:15, 1:14
    200 Free EASY

    Total 3500 yards
  19. Intimations of ISH Morbidity

    by , February 24th, 2010 at 11:48 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I ask-no! I beg!-- that the physicians in our ranks, the Dr. Tom Jaegermeisters, the Dr. Kurt Dicksons, the Dr. Laughing Gulls, the (fake) Dr. Jim Thorntons, take a few minutes to view this film with every iota of heightened attention they can muster.

    Rarely has a man of medicine, fake medicine, but medicine nonetheless, expressed in the film medium such "laughing in the face of death" terror at learning through K-Mart and the Internet that he suffers ISH.

    Please, really, leave comments if you know about, have, can recommend courses of action for, or just want to gloat about my likely case of ISH.

    Honestly, please, please, please tell me what to do.

    [ame=""]YouTube- ISH: First He Weeps[/ame]
  20. Silky Slow, Wed., Feb.24

    by , February 24th, 2010 at 03:58 PM (The FAF AFAP Digest)
    Swim/Solo/SCY @ OakMarr:

    Warm up:

    700 various

    Main Sets:

    The guts of the structure of these sets was taken from Tim's blog -- a workout coached by Paul & Laura.

    1 x 200 chest press fly
    8 x 50 russian breast drill, no pullouts @ 1:00
    (this is breast w/fins and a flutter kick)
    4 x 50 back-breast w/Roddin turn @ 1:00
    50 EZ
    8 x 25 shooter w/MF on left side
    8 x 25 shooter w/MF on right side
    10 x 1:00 VK, alternate breast & dolphin*

    * Meant to do only 5, but was side tracked by convo with fellow swimmer grilling me about cramps and sports nutrition.

    1 x 200 chest press fly
    8 x 50 PLD breast w/MF no pullouts @ 1:00
    4 x 50 back-breast w/Roddin turn @ 1:00
    50 EZ
    6 x 25 UW shooter on back, no fins, working on DPK (did 18 per 25 instead of the usual 20-21)**
    6 x (25 EZ speed fly + 25 DAB)
    50 EZ
    5 x 1:00 VK, alternate breast % dolphin

    ** Meant to do more of these, but got seriously sidetracked by a lifeguard. He was interested in learning how to dolphin kick UW better and in my MF. He had been timing my easy speed 25s w/o fins and I was apparently going around 15s. People are always stopping me during practice when I am doing shooters. The other day a lap swimmer asked if I "was some famous swimmer." lol I had to explain about masters swimming.

    Total: 3150 + VK

    10 minutes hot tub

    10 minutes chatting w/Speedo, who was starting his workout just as I was leaving.



    Did a total easy breezy recovery workout today without a single fast thing. Mostly doing drills and working on technique. It felt very nice. I was, as expected, a bit sore from the drylands yesterday (and the preceding days).

    I was a bad girl and didn't stretch last night. Hopefully, I will improve upon that tonight.

    For those of you who like yoga balls (like the Stud-ly one), there were some good exercises on the youtube link of Tamika Jones I posted yesterday.

    Tomorrow, Speedo and I are repeating a lactate set we did long ago. Here is what I did last time:

    3 x (100 AFAP + 200 EZ) @ 7:00
    I did the 100s backstroke with fins, which matched up well with Pete swimming free.
    (Went 53 low, 53 mid, 54 low.)

    I also just read that a hot yoga studio is going to be opening in Tysons in mid April.

    Updated February 24th, 2010 at 09:43 PM by The Fortress

    Swim Workouts