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  1. Tuesday OCTOBER 6th, 2009 50 BK 23.50

    by , October 6th, 2009 at 10:32 AM (Ande's Swimming Blog)
    Tuesday OCTOBER 6th, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    58 Days till Long Beach

    leg press 8 x 230 8 x 320 6 x 410


    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    dove in on time
    Swam with Nate, larry, & Mike
    beside Max tyler todd & ned

    WORE briefs

    3 rounds of 400 followed by 3 x 50

    Main Set

    assigned 20 x 100 on 1:45
    inx 25 fast no free 75 at 5k pace 10 swim 10 with fins
    did: 20 x 25 fast 25 easy
    alternated FL & SDK
    held 11's on fly 12's on bk SDK

    assigned 400
    did 200 easy

    4 x 25 fl on 30 inx 4 strokes fast

    assigned 300
    did 100

    4 x 25 bk on 30 inx 4 strokes fast

    assigned 200
    did skipped

    rested up

    put on B70 legs

    50 BK fast
    roll start
    went 23.5

    50 easy
    Swim Workouts
  2. GR!

    I find it greatly irritating that I am already sick again. For now it's just a sore throat and a bit of a chest cold. So annoying though.

    I got into the pool a bit late and didn't swim much since my stroke was feeling crappy and I want to swim the rest of the week and be healthy for more than a couple of days. My plan was to take it easy and I did.

    500 free
    5 x 100 kick (I think I did 6)
    6 x 50 1-3 drill/swim, 4-6 descend (there were 10 of these)

    Then basically I swam a little bit more trying to figure out why my stroke which has felt awesome now feels like crap. Not a stellar workout. IF my lungs are still functioning and I'm not too tired AND I get out of work at a reasonable hour I'm planning on a 2 mile run when I get home just to enjoy the cold, rainy fall day ...

    I did book my flight this morning to go to the Long Beach meet!! Super excited about that! I'm bummed we can only swim 6 events so I'm going to have to figure what I want to do besides the 50/100/200 free and 50 fly ... dare I swim that evil 100 fly again?
  3. Sprints with a sore shoulder

    by , October 6th, 2009 at 07:43 AM (Mixing it up this year)
    Well the right shoulder is acting up alittle but I did not baby it at all. Did not feel fast and even needed alittle correction on my stroke today from a coach and friend Walt.

    2x300@5:00 Free
    10x25@1:00 Sprint 4 fly, 3 back, 2 breast, 1 free held 19 on fly, 21 on back, 25 on breast and 16 on free the back was sluggish and the breast felt flat yuck
    100@3:00 IM FAST went 1:30
    2x200@5:00 Free 1/2 pull 1/2 kick
    8x50@1:15 2 of each stroke IM order Walt corrected my breast here and second one felt more normal
    14x25@:45 Free kick every 3rd 25 FAST held 24's on fast
    100@3:00 Free FAST went 1:15
    8x25@:45 Free kick every other 25 FAST held 24's on fast
    2x50@1:30 Free FAST went :36 and :35
    4x25@:45 Free kick FAST held 25's
    4x25@:45 Free FAST held :17's
    400 Free every 4th 25 choice of drill

    Will be workout out the knots in my muscles today since that is usually what causes my shoulder issues.

    This workout may become used more often in my rotation as I am focusing on the sprints this year. Change of pace. I used to be a good sprinter but had the sprint trained out of me so now I am trying to change that. I shall see at Nationals.

    Total 3100 yards
  4. This one kicked my butt!

    by , October 5th, 2009 at 11:35 PM (A comfort swimmer's guide to easy swimming)
    Monday, 10-5-09

    SCM with Carrie

    100 swim free
    200 IM drill
    300 swim backstroke
    400 IM drill
    swim 10 x 50 choice on 55: odds build, evens descend
    (the builds we did around :40, the descend went from :40 to :35

    kick with zoomers
    12 x 75 on 1:30, make the interval
    (did 1-6 flutter kick w/board, average 1:05, 7-12 dolphin on back, average 1:10
    My abs are going to feel it tomorrow)

    100 easy

    swim 12 x 25 on 30 choice: every 3rd one fast
    (fast ones did fly-back-fly-back. Swam free around 18, fly and back around 20.)

    swim down 100
    Total: 2900 yards
  5. Back in the Pool

    My three days of chlorine withdrawal are over (the pool was closed for an age group meet).

    I was actually feeling pretty lousy before I went to the pool tonight, but it ended once I got in the water. Partly this was due to a busy day at work, but maybe I really do get withdrawal symptoms. OK. That's all.
  6. Monday, Oct. 5

    by , October 5th, 2009 at 10:35 PM (The FAF AFAP Digest)
    Super busy day. Only had time for the following, which I suppose is all I should be doing on the CDVB schedule.


    Warm up:

    700 variety

    Hypoxic set:

    12 x 25, no fins:
    3 back, 3 left side, 3 right side, 3 belly

    50 EZ

    Speed sets:

    3 x (50 AFAP w/fins + 100 EZ)

    50 SDK on back, 23
    50 fly, 25
    50 fly, 25

    (Fly felt dreadful, all choppy and splashy, likely because I haven't swum it fast since Indy.)

    50 EZ

    3 x (25 AFAP free + 50 EZ)

    100 EZ

    Total: 1875


    I'm ticked off today. Among other things, I may not be able to attend the Sprint Classic because of pressure to attend some politically necessary event. Blech. I was hoping to celebrate my 5th year anniversary as a masters swimmer that day rather than doing something tedious. If I can't make it, I need another yards meet around the end of October or early November. Any suggestions?

    I'm hoping to hit the gym and swim tomorrow. Or maybe hot yoga again at noon after weights.

    Updated October 5th, 2009 at 11:08 PM by The Fortress

    Swim Workouts
  7. Day 39

    200 Swim
    6x50 BR/FR@1:00

    5x50 Kick BR/FR@1:30
    5x50 Kick FR w/fins@1:00

    100 Easy


    50 Easy

    4x25 FL@1:00 w/
    2x25 FR@1:00 w/

    200 Easy

    2000 SCY Indoors
  8. Easy run

    by , October 5th, 2009 at 05:24 PM (Elise's Fitness Fun)
    Felt better today, so got out and did an easy 10k run at a 9:32 pace. Running is feeling better these days. I kind of hate to back down in another month, but guess I will have to if I want to swim the meet in Atlanta on December 5. I don't expect great things at this meet, but I need at least one meet before the Auburn meet in mid-February. Otherwise, it will have been 8 months since I have done a meet and I don't want to be rusty when I hit Auburn. With the fast pool, it is a good meet to taper for. I did notice, however, that there is a 1/2 marathon on December 5, the same day as the Atlanta meet. I've never done one of those and am somewhat tempted. I also like the idea of doing a 10k run on Thanksgiving morning. This would only be 9 days before the meet in Atlanta, so my legs might be dead.

    So, at this point I'm weighing backing off my running or taking a chance with Auburn being my first meet in eight months. I am planning on doing Nationals in May, so I guess this may not be a bad choice.

    Guess I'll have to make my mind up soon.

    Am adding on my weight room workout today:

    Core work:

    2 sets of 25 crunches with Swiss ball
    1 set of 100 bicycles
    2 sets of 25 side crunches
    1 set of 50 good morning darlings
    1 set of 20 leg raises

    One-legged leg press: 2 sets of 100 x 15
    Hip adduction: 2 sets of 130 x 15
    Hip abduction: 2 sets of 110 x 15
    One-legged leg curl: 2 sets of 30 x 15

    Updated October 5th, 2009 at 10:37 PM by elise526

  9. Monday OCTOBER 5th, 2009

    by , October 5th, 2009 at 10:48 AM (Ande's Swimming Blog)
    Monday OCTOBER 5th, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    59 Days till Long Beach

    lat press
    lat pull
    bench press


    SCY no blocks
    6:30 - 8:00
    Chris coached
    UT Swim Center main pool
    dove in on time
    Swam with Amy, larry, nate, & mary
    beside brandon, max, ned, paul, brad, tyler & todd

    WORE briefs

    2 rounds of 200 100 200

    Main Set

    20 x 100
    2 rounds of
    1 - 4 aerobic on 1:20 went 3rd cruised it
    #5 fast
    6 - 9 aerobic on 1:20 went 3rd cruised it
    #10 fast k
    went 1:10

    assigned 10 x 150
    did 10 x ( 50k 50 skip 50 k)
  10. Monday October 5, 2009

    I'm finally healthy!!!

    I started getting sick Tuesday night and was in bed all day Wednesday and Thursday and should have taken Friday off, too but I didn't. I rested most of Saturday as well.

    Saturday morning I did coach and I did a make-up pilates class. I felt fabulous after an hour on the reformer! I'm very excited to have an hour a week devoted to pilates!!! I cannot tell you how good it feels!!!

    Anyway ... I was on time to workout this morning!!!

    That is a feat in and of itself!

    100 swim
    200 IM drill
    300 swim choice
    400 IM drill

    12 x 100 kick with fins on 1:30 descend 1-4, 5-8, 9-12

    16 x 25 on :30 choice every 3rd fast. I did them all free because while I am healthy and feeling great my lungs are not quite ready for battle. They were fried after the first 4 100s kick when I was trying to 15m on each wall. So I switched over to kicking with a board.

    100 swim down

    I'm stoked. The goal is to get in on time the next 3 days ...
  11. Feeling kind of good today

    by , October 5th, 2009 at 07:33 AM (Mixing it up this year)
    Overall I felt fairly strong. Started out with no clock for the first set but then the team next to me turned it on finally.

    500 Free every 3rd 25 kick
    5x100@1:40 Free nice and loose

    500 Free kick with fins moderate speed
    5x25@1:00 Free keep fins on w/board under left arm pull with right arm only
    5x25@1:00 Free keep fins on w/board under right arm pull with left arm only
    10x100 Free w/paddles & bouy #1-5@1:30 #6-10@1:25 made them easily

    5x100@1:45 Free as 50 swim/50 fist drill

    Total 3500 yards
  12. Another Pleasant Valley Sunday

    by , October 4th, 2009 at 11:28 PM (Swimming, Life, and Other Stuff!)
    It's 11;09 and I am finally sitting down for the first time today.
    Last night, homecoming dance for Sarah. She looked beautiful and had alot of fun! After pictures we went to a bonfire and chili party at one of Marty's partner's home. We had lots of fun and finished the evening up playing Rock Band. (I like Dance Dance Revolution better!)

    This morning's swim with Nasti's:

    *500 free warm-up swim
    *200 Dolphin Kick on back w/split fins
    *200 free on 3:30 interval
    *Broken 200 free (75 easy speed(rest 5 sec)50 building(rest 5 sec) 50 hard(rest 5 sec) 25 sprint.
    *200 free 3:30 interval
    *4 X 50 free descending (1:00/:55/:50/:45)
    *200 freestyle 3:30 interval
    *8 X 25 on :30 (2 each stroke)
    *2 X 100 on 1:45 (Free/ IM)
    *8 X 50 (all stroke, choice) on 1:00
    *4 X 25 (no breathing choice of underwater or free sprint on 1:00) i just did fly sprints
    *200 Backstroke cool-down swim (focus on smooth turns)
    2,800 scy

    I got some breakfast at Cafe Patachou! (YUM!)
    Did some errands plus a big grocery store purchase.
    I finally got home and decided to take a run. Marty accompanied me on the bike. I ran a pleasant 5.3 miles (41:00). There won't be many more days as pretty as this one. (cool, crisp, pristine and sunny)
    At this point I started cooking. I made a meal to take to a fellow teacher at my school who just had a baby. Once I got in a groove I made a couple more meals for the week and stuck them in the freezer. All this energy was fueled by La Crema! I love to cook, play music, and drink chard! I almost feel like a gourmet chef!

    Tomorrow (in 33 minutes) is Monday and it's back to the grindstone!
  13. Sunday, Oct. 4

    by , October 4th, 2009 at 07:47 PM (The FAF AFAP Digest)

    Warm up:

    700 variety swim, kick, drill

    Drilly stuff:

    10 x (25 UW shooter on back, no fins, + 25 EZ)

    50 EZ

    10 x 50 @ 1:00
    25 easy speed fly + 25 easy, working on breakouts

    50 EZ

    12 x (25 AFAP w/fins + 50 EZ)
    1-4 free
    5-6 dolphin kick shooter on belly
    7-8 flutter kick shooter
    9-12 free

    200 EZ

    Total: 2850



    Whew, I was definitely tired this weekend after a more intense week of training. I was DEAD on Saturday. I slept in today and felt more rested. If I carry on with this plan, I anticipate the weekends being more about recovery.
    Swim Workouts
  14. Weights - Am I going too easy?

    by , October 4th, 2009 at 06:42 PM (Elise's Fitness Fun)
    A couple of years ago, I was having some aches in my back all the way from my neck down to my lower back. Going to the chiro and getting an adjustment and returning a few times seemed to really help. Also, at the suggestion of my vet, I went to see a guy about 80 miles away that specializes in testing for muscular imbalances. He put me on some equipment that gave these digital readouts that mean nothing to me. Anyway, he said I had a major imbalance between my chest and back. He said my back was 3 times stronger than my chest. So, he gave me some exercises some of which I have been good about doing while admittedly not being good about doing others. I think I have made progress on lessening the imbalance, but may still have a little ways to go.

    I kind of wonder if I have been going too easy on my lat work. This is a strong area for me, but I think I am having a tendency to baby it after the soreness I felt a couple of years ago. Right now, I'm in basic maintenance because I've been doing more running than usual. Lifting heavy and running will completely break my body down, so I'm trying to just maintain on the weights for a couple of more weeks before moving into a heavier lifting phase. The last few weeks, I've been doing a couple of sets of 15 on the lat high row at 110. I did a max set today (maybe not completely max because I have been sick and didn't want to overdo it) on the lat high row. Based on what I did, I wonder if the 110 is too light. I also wonder at what weight I should be on sets of 10 or 8.

    Here it the workout I did today:

    Lat hi row: 90 x 3, 100 x 3, 110 x3, 120 x 3, 130 x 2, 140 x 2, 150 x 2, 160 x 1, 170 x 1, 180 x 1, 190 x 1, 200 x 1, 180 x 1, 160 x 1, 140 x 2, 120 x 3, 110 x 3, 90 x 3

    Military press: 2 sets of 40 x 15
    Triceps pull-downs: 2 sets of 40 x 15
    Alt. hammer curls: 2 sets of 10 x 15

    1 set of 15 push-ups with Bosu ball
    1 set of 100 bicycles
    2 sets of 25 crunches with med ball

    Updated October 4th, 2009 at 06:53 PM by elise526

  15. Quality workout? Sunday solo

    by , October 4th, 2009 at 03:42 PM (Random Nonsense)
    At Lifetime SCM

    Warm up
    200 free
    200 back
    50 kick moderate
    Main Set 3x
    100 free AFAP (3x1:03 if I read the clock right, def all under 1:05)
    50 kick ez
    200 back ez
    50 kick ez
    Cool down
    50 kick ez
    200 free drill
    This is very typical of my solo workouts now that I am concentrating on sprint training. After reading the SpeedForto workout, I felt the need to do some AFAP 100s for a change.

    My main sets are 1x200 or 4-6x50s or 6-10x25s AFAP with recovery swimming between each and the balance of time spent on drills and technique work. Kick and recovery days are thrown in as needed.

    The 100s were faster than I expected today.
  16. Voyage of the Endurance

    by , October 3rd, 2009 at 10:21 PM (Chicken's Nuggets)
    It seems that taking time off swimming is much more conducive to stress and exhaustion than regular swimming ever can be. My period of idleness and morbid reflection is finally over.

    Having only swum very sporadically since Indy, I had a hard time dragging my atrophied body to the Ohio St Beach this afternoon. With the aid of a tall skinny latte, I finally made it and set up a base camp beside the little walkway that leads down to the water.

    The weather in Chicago has been pretty ordinary of late. We've had nothing but drizzle and 40-50's temperatures for the last week. The skies were very grey and the air temperature was 54degrees. The water was like glass and registered 62-63 degrees right by the shore (it's colder out further).

    I set off feeling like a million bucks! I wore a nice orange suit and my favourite pirate cap. I did something to my neck a month or so ago while mountain biking and can't even lift my head to sight. That hurt a bit but at least sighting to the side is ok for Ohio St.

    About 50 yards short of the half mile turnaround things changed, and I went from feeling great to feeling terribly cold in the space of about a minute. Yikes! I had to get back to shore as soon as possible. Although I was parallel and quite close to the shore there was no chance of getting out as the ladders have been removed. Also, running down the bike track in a wet suit in 54degree weather may not have been a good idea

    Six months ago 62 degrees would have felt tropical, but it seems going from 70 degrees to 62 in the space of 6 days was enough for my body to lodge a protest.

    Although I was trying to sprint, I started to feel a bit lightheaded and my stroke was falling to pieces. The last 10 minutes really sucked and I had to look at my HTFU wristband for comfort. Rapidly slipping into delirium, I had visions of Jimby freezing and wet in the wilds of Idaho. I felt certain I was going to die in about 4 feet of 62 degree water, and that would be a highly embarrassing way to go. Better to be eaten by a bear!

    Somehow I made it to the beach and put on as much clothing as I'd brought with me.

    Of course just as I was nearing the shore the rain started again and was torrential by the time I reached basecamp. Soaking wet, shivering, raving and hyperventilating, I made it to the toilets at Navy Pier. Camped out in the handicapped stall, I dried off and drank some hot coffee out of my little Stanley. Still shivering, I made a run for for the car through the crowds of Navy Pier. I'm pretty sure I pushed a bride over on my way. After 10 minutes in the car with the heater on, I was on my way, laughing.

    No part of this blog is exaggerated. I never exaggerate.
    Also please forgive the terrible writing and complete lack of grammar. The blood still hasn't returned to my brain and probably never will.

    Updated October 3rd, 2009 at 10:38 PM by Chicken of the Sea (disclaimer)

  17. Usual Saturday workout

    by , October 3rd, 2009 at 09:24 PM (Mixing it up this year)
    I had a nice quite workout with Sandra. Just the usual.

    500 Free every 3rd 25 Back
    40x25 10 of each stroke drills with fins
    5x100@1:40 Free
    200 Free EZ

    Total 2200 yards

    Updated November 26th, 2009 at 05:18 PM by Donna

  18. Sick again!

    by , October 3rd, 2009 at 03:23 PM (Elise's Fitness Fun)
    Had planned to do a 5k today, but woke up Friday morning with a sore throat, wheezing, etc. Decided to wait and see how I felt today before making a decision whether to run or not. Woke up with a fever and the run-down feeling. Went to doc and was diagnosed with a massive sinus infection. Two shots and medicine. Guess I'm out of working out today. If I feel better tomorrow, may do some weights.

    Updated October 3rd, 2009 at 11:42 PM by elise526

  19. Saturday Swim

    by , October 3rd, 2009 at 03:13 PM (Swimming, Life, and Other Stuff!)
    I think I may have this neck/shoulder recovery thing figured out. I'm going to keep doing BW's exercises to strengthen the unit and just swim 2 days then take 1 off. Yesterday it hurt badly so I didn't swim. I took a 45 minute run and the running was even painful. I had a really stressful morning yesterday and that seems to set it off. I carry all my stress in my shoulders! I got up this AM thinking I probably wouldn't swim but it felt better. I did a low intensity workout with alot of kicking for me. It felt fine but it's tightning up now. It doesn't hurt when I swim but afterwards it tightens down like a vice and annoys me all day. I really don't want it to turn into a chronic problem!
    Here is my workout in case anyone is looking for an easy way to get a few yards:
    *500 Free Steady Build Up and Focus on Bi-lateral Breathing.
    *200 Dolfin kick on back with split fins
    *2 X 250 Free on 4:15 same focus as above.
    *200 Dolfin Kick on Back with split fins.
    *4 X 125 free on 2:15 interval.
    *200 Flutter Kick on front, no fins
    *5 X 100 IM on 2:00 pace
    *200 Flutter kick on back, no fins
    *10 X 50 on 1:00 (2 fly, 3 back, 2 Breast, 3 Free)
    3,300 yds.

    A couple of my Nasti friends who attended the national convention gave me a cool "Go the Distance" tee shirt today after practice. It is a limited edition shirt given to the members of the Fitness Committee. My friend said she thought I deserved it because I come to all the practices, swim all the meets/ow events, and participate in things like GTD! Wow, it made me feel so good to think they wanted to give it to me!
    It's so funny how when your "dapper is down" a little bit someone comes along and zings you right back into a good state of mind. I love my swim friends.
  20. Feelin' good :)

    by , October 3rd, 2009 at 12:07 PM (A comfort swimmer's guide to easy swimming)
    Sat. 10/3/09
    I seem to have completely recovered from the flu. I'm lucky that it was a mild case.

    SCY, Solo

    500 swim [alternated free/back as 2x(100-75-50-25)]
    200 IM kick (no board, no fins)
    300 drill alt. 50 free, 50 no free
    (did fly-back-breast drills)
    400 pull breathe 3
    swim 20 x 25 on 30, every 3rd no free - keep it nice and smooth
    (Alternated back and fly on non free, swam everything around :20)
    pull 4 x 100 w/10 sec. rest, breathe 2/3/4/5 by 25
    (averaged 1:25 on these)
    kick 300 choice with board/fins
    swim 6 x 50 on 1:00, odds free, evens back
    (did free just under 40, back at 40-41)

    swim down 200

    Total: 3100 yards