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  1. Hard one today

    by , May 31st, 2010 at 12:32 PM (Mixing it up this year)
    The girls met me at the Y and they were complaining the whole time.

    500 Free broken as 1,2,3,4,1,2,3,1,2,1
    5x100@1:25 Free w/paddles & bouy
    500 Free kick w/fins every 3rd 25 fast
    20x25@:30 Fly
    20x25@:30 Back
    20x25@:40 Breast
    20x25@:30 Free
    500 choice 1/2 drill 1/2swim easy

    Total 4000 yards
  2. Sun May 30th 2010

    by , May 30th, 2010 at 05:28 PM (Ande's Swimming Blog)
    Sun May 30th 2010

    lifted today

    added some tags to my 200 IM at Nats [nomedia=""]YouTube- 2010 Masters SCY Nats 200 IM Men 45 to 49 1:58.20 NR[/nomedia]

    the eddie Reese Invite was a poorly attended meet not a time trial

    scy Austin swim center
    bridgette coached
    noon to 1:15
    dove in on timw
    wore B70 jammers

    warm up
    2 rounds of 300 fr 100k 100 im

    main set
    2 rounds of
    4 x 25 on 30
    2 x 50 on 40
    4 x 25 on 30
    2 x 100 on 1:20
    4 x 25 on 30
    2 x 150 on 2:00
    4 x 25 on 30
    2 x 200 on 2:40
    50 easy
    round 1 the 25's were kick, which I did 3 easy 1 fast
    round 2 the 25's were stroke, did 3 easy 1 fast
  3. Easy run?

    by , May 30th, 2010 at 03:40 PM (Elise's Fitness Fun)
    Started on my running plan today. My eleven year old son likes to do a 5k race here and there, so joined me today for my run. He actually has been doing more running lately than I have. He has these goals to get faster on the 5k, but I've told him he has to practice to get faster. He has no problem running 2 miles at a pretty good clip, but when he hears 3, I think it kind of freaks him out. Still, he seems to want to get past this "mental block."

    At nine years old, he ran a 7 minute mile, but today I had to prod him a little to get the first mile done in 10 minutes. We walked at the first mile for a few seconds and I talked to him about breathing.

    All was going well and I made a goal for us to get to the 1.5 mile turnaround point in 15 minutes. He made it at 15:04 and then insisted he couldn't go any further. We walked 30 seconds and I talked to him again about breathing. I told him to hold my hand and run with me to the 2 mile mark. He did this and then we took a 20 second walking break when we got to the 2 mile mark. When we started to run again, all $&$# broke loose. He sat down on the ground and insisted he couldn't do it. I told him again to let me hold his hand and I'd do the work. I picked out little landmarks along the way and gave us goals to make - things like the dirt pile by a certain time. When we got to the point of just 100 yards left, I told him to sprint it in which he easily did.

    He got the 3 mile run done in 29:34. I think I was more exhausted from trying to get him to believe he could do it rather than the actual run itself.

    We have a different strategy for next time. I've promised 30 second walk breaks at the mile, 1.5 mile, and two miles if we can run the first mile in 9:00.

    He is now happily sipping on a large grape slush from Sonic. He says he feels bad for complaining and shouting at me a couple of times. He also says it wasn't that bad and knows he will go faster next time.

    Updated May 30th, 2010 at 05:38 PM by elise526

  4. I Get Fly with a Little Help From My Friends

    by , May 30th, 2010 at 03:29 PM (Too Neurotic to be Suitably Aquatic)
    There's no music from now until early June because Coach Ron is on vacation, and is taking the keys to the office with him.

    Today Jonathan & I went to one of the pools at one of the many colleges in our county. I could go on the shortage of places to swim around here. There are no public pools. Only pools attached to schools. And if if you don't go to the school or work there, it's not always easy to get in, except for the one college that's about 40 minutes away and has community hours. For that reason, I've poached more times than I'm proud to say...

    I got today's workout from The Swimming Wizard. I picked it because the two of us swim at very different speeds, and he can easily catch me at a 200. It went like this:

    4 x 200 Swim, Kick, Pull, Swim
    4 x 50 (25Fly/25Back) on 1:00
    4 x 150 Free on 2:00
    4 x 100 (50 Back/50 Breast) on 2:00
    4 x 100 Free on 1:45
    4 x 150 (75 Breast/75 Free) on 2:30
    4 x 50 Free on :40
    4 x 200 (100 Free/100 IM) on whatever.

    It was a great workout for us both. He called it a "maintenance after nationals" workout, and I was just stoked to do over 4,000 yards in under 90 minutes. Also, the 50's on :40 was a real effort for me, so I was elated that I made it. Jonathan was kind enough to swim it at my pace, and when we did the IM's he went real deep on the backstroke so I could fly over him. Couldn't ask for a nicer swimmer to train with. So thankful I never have to compete against him.

    I'm curious how other slow/medium/fast swimmers work together. Seems like there's lots of fast, fast, fast swimmers on the forums since I started poking around last week. I'd love a shout-out to any others who are just hanging on!

    Updated May 30th, 2010 at 04:15 PM by swimmerb212

    Tags: practice
  5. Running thoughts

    by , May 29th, 2010 at 10:46 PM (Elise's Fitness Fun)
    I've been under the weather the last couple of days with a stomach bug. Thus, my plans to get on a running program have been thwarted. I've been looking around at some running plans to help me stick to a schedule. No luck so far, so I may just have to stick to my own.

    Most of the plans seem to call for way more running than I feel is necessary to achieve my goal. For example, to run between a 19 minute and a 22 minute 5k, most plans say you need to run 40 to 60 miles a week. I've never run more than 33 miles in a week in my life! A few years ago when I was running a mid to high 20 on the 5k, I rarely exceeded 25 miles per week.

    So, as I am recovering from this bug, I am trying to devise a running program that will not exceed 25 miles per week yet get me down to running maybe a 22 by the fall. Still on my swimming break for another week or two, but I envision swimming at least two times a week while I am doing this program.

    For the upcoming week, I'm thinking something like this:

    Sunday: Easy 3 mile run on a trail

    Monday: cross-train

    Tuesday: On the track - warm-up of 1 mile, jog the curves/stride the straights for 1 mile, easy for 45 seconds/hard for 15 seconds for 1 mile, 1 mile cool-down

    Wednesday: off or cross-train

    Thursday: On the treadmill: 1 mile warm-up, 2 miles at 9 minute per mile pace, 1 mile cool-down

    Friday: Off or cross-train

    Saturday: Easy 4 mile run
  6. First Outdoor LCM of the Year!

    by , May 29th, 2010 at 07:05 PM (Swimming, Life, and Other Stuff!)
    Forest Park this A.M. with the nasti's!
    The water was crystal clear and perfect! I was running a little late and only managed 200 of the first set.
    The hot dogs did 10 X 500 on a fast pace (I'm not sure what it was). I managed 200 + 9 X 400. I probably should have done 450's but it was nice being on the same end of the pool as everyone every swim. I'd say at least 69% of us did 400's. I ended up with 3,800 LCM which was about what I wanted. I did 20,650 meters for the week which is a little ahead of my training schedule.
    After swimming while in our coffee klatch circle we decided to have a deck cook-out tomorrow at 6:30!
    We are going to the Indy 500 but will be home in time for the party!
    I spent the afternoon making brownies and my special potatoes for the party!

    I am having serious doubts about the 10K ow race. The training is dragging me down and my confidence wanes till I get about 70% done with my workout.
    The thing I've been noticing is I feel best the last 30% or so of my workouts. The beginning is ragged and I lack motivation but during the latter stages it smoothes out and feels good. I'm not sure what this is all about.
    I'm going to continue training for it and remind myself I can turn it into a 5K on race day if I want. (cop out)
  7. Sick, May 29

    by , May 29th, 2010 at 05:13 PM (The FAF AFAP Digest)
    Well, I haven't been feeling so hot for a couple days and I've had a sore throat. Today, I woke up (after some decent sleep) and just knew I was sick. I feel sort of like I did in March when I had swine flu -- sore throat, cough, sinus pain, mild fever, headaches and lethargy/fatigue. It's kind of a bummer because I have a lot of social events planned this weekend. Laid on the couch most of today and will try to muddle through a friend's birthday barbecue tonight. I feel like maybe Atlanta, and all the excitement and sleep deprivation, maybe just zapped my immune system and/or depleted me mentally and physically ... It's also my new theory that starting a big taper meet off with a double whammy or huge disappointment is difficult mentally. Instead of having momentum that literally (or I guess, figuratively) carries you through the rest of the meet, you're immediately in a hole battling back. Eupohoria is easier than resiliency.

    Given this development, I've decided my two weeks of relative rest -- no strenuous exercise -- is going to be now (including this week), not on vacation. The cruise ship has a fantastic workout facility, so I will be able to cross train and do drylands there, even if pool swimming is out.

    Kudos to Speedo, the Littel Roddin Devil and Geek for their great swimming so far this weekend!

    Updated May 29th, 2010 at 05:57 PM by The Fortress

  8. Sat May 29th 2010

    by , May 29th, 2010 at 05:09 PM (Ande's Swimming Blog)
    Sat May 29th, 2010

    showed up at 6:30 - 8:00
    warmed up

    Swam in the

    [ame=""]Eddie Reese Short Course Classic [/ame]

    50 bk
    experimented in this race, kicked 15 under & to the flags on the surface, wasn't faster for me

    50 fr

    50 SDK

    (order on both relays was Tyler Blessing, Mike Varozza, Brad Bailey, Chris Eckerman)

    200 free relay: (the old record was 1:24.05)

    20.93 20.93
    20.61 41.54
    20.92 1:02.46
    20.86 1:23.32

    400 free relay: (the old record was 3:07.75)

    22.39 24.27 46.66
    22.23 23.79 46.02 1:32.68
    22.66 25.10 47.76 2:20.44
    22.01 23.67 45.68 3:06.12

    Updated May 30th, 2010 at 12:30 AM by ande

    Masters Swim Meets / Events
  9. Saturday, 5/29/10

    by , May 29th, 2010 at 03:10 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie

    Warm – up (900)
    300 swim – 200 IM Kick
    4 x 50/45 Build
    8 x 25/30 Strong

    Main Set
    18 x 100 DS in SETS of 3 to STRONG!!
    3 x 100/1:50
    3 x 100/1:45

    2 x 100/1:40
    1 x 100/1:35

    1 x 100/1:40
    2 x 100/1:45

    3 x 100/1:55

    3 x 100/1:40

    Kick EN 2 (300)
    6 x 50/1:15 Very, very Strong

    Cool down
    300 easy swim
    Total: 3300 meters

    Updated May 29th, 2010 at 09:34 PM by poolraat

  10. Birthday Workout

    by , May 29th, 2010 at 02:06 PM (Adventures in Swimming)
    Swam with Columbus Sharks
    Coach Renee

    10 Min warm up..

    Celebrating my 50th birthday today;
    50 x 50 on :50 (3 lanes did this with me, I think there was 12 of us)
    1-10 drill/swim by 25
    11-20 Swim
    21-29 Ez/Mod/Hard repeat 3x
    30 ez
    31-40 Swim Choice
    41-50 Desc 1-4, Hold #4 for 5-10
    100 ez

    3x300 DPS, every 4th scull or trazan (I did back stroke)

    2 x 100 IM (Fast Lane did 4)
    4 x 75 Desc
    4 x 50 Kick
    4 x 25 Kick HARD

    100 warm down.

    Then the team surprised me with a birthday
    cake at Panera Bread & Coffee Shop. I didn't
    know you could fit 50 candles on a Bundt Cake.
    I thought I was going to need a Fire extinguisher to put them out.

    I Love Swimming!!!!!

    Thanks to Everyone!!
    Swim Workouts
  11. Not much today

    by , May 29th, 2010 at 01:25 PM (Mixing it up this year)
    I had planned to swim but my mouth kept going. I saw so many old friends at the CCAC that I just talked.

    I had the girls there Sandra, McKaylin and Maddie. They wanted to get used to long course and they will be doing this more often. Today I moved over with a few masters swimmers so that I could work out and not be mistaken for a coach. Especially since all of the other teams were there.

    500 Free
    500 free kick w/fins
    300 easy w/fins as 100 fly, 100 kick, 100 swim

    Total 1300 meters
  12. Newbie blogger tech quesiton

    by , May 29th, 2010 at 09:52 AM (Too Neurotic to be Suitably Aquatic)
    Under people's avatars, I've noticed that they get labeled as "newbie," "participating member," "active member," etc... But some people have something completely different there!

    Does anybody know what makes it change and if you can personalize it?
  13. Double FAST Fri May 27th, 2010

    by , May 28th, 2010 at 11:53 PM (Ande's Swimming Blog)
    FAST Fri May 27th, 2010

    Next Meet is tomorrow the
    "Eddie Reese SCY classic" on
    Saturday, May 29th, 2010 in
    Austin, TX at the
    UT Swim Center from
    noon to 1:00

    Austin, UT Swim Center
    Tyler Coached
    swam with Dale, Larry, Jon, & James
    dove in at 12

    WARM UP scy
    15 min Choice warm up

    4 x 50 FAST on 2:00
    held 25's & 6's
    got a crick in my neck on first dive

    6 rounds of
    (100 fast from a dive ethen 100 easy ) on 5:00
    held 55's & 6 , went51 on last one

    got out and went back to work

    2010 MEETS:

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

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

    does anyone ever read my blog to the very end?

    Updated May 30th, 2010 at 05:12 PM by ande

    Swim Workouts
  14. "Sex in the City II" (2nd blog of the day)

    by , May 28th, 2010 at 09:58 PM (Swimming, Life, and Other Stuff!)
    I just got back from "Sex in the City II". If you are younger than 45, a male, or a female who has not had the benefit of 2 cosmo's you probably won't like it!
    The main things I brought home from this movie:
    A) Women have a voice!! Even middle-eastern women are beginning to want to have a voice or opinion! (at least according to the Hollywood agenda!)
    B) It's okay to admit your children drive you CRAZY!!!!!! (Even if your lifelong dream was to have the perfect family)
    C) Menopause Sucks!!!! and now it's kosher to talk about it!!! ( I'm still not going to cause the movie didn't convince me on this front)
    D) No matter how unconventional you are (Carrie the supreme Boho fashionista "do it your own way" goddess) the vow of marrige is a concrete and steadfast commitment.

    Okay I liked the movie! I like fantasy, fashion, beauty and all the things that I am not!
    Do I recommend everyone to invest time (2.5 hours) and money ($$) to go see this before it comes out on MOD? Probably not. I think only people who watched the whole series on HBO would really enjoy this flick.

    Today 5,200 LCM solo!! Tomorrow outdoors LCM at Forest Park! I hope my cosmo splurge doesn't hamper my swim!!!!!
  15. Swim again 5/28/10

    by , May 28th, 2010 at 09:44 PM (The Labours of SwimStud)
    Still no LCM pool for me yet so I made do with a SCY workout.

    1st run through was FR,2nd was BR apart from the swim.

    4 x 50 Fly 1:30
    8 x 25 Fly 1:00
    4 x 50 EZ

    10 x 100 BR 2:30 held 1:35 pretty much thorughout.
    2 x 50 EZ FR
    10 x 50 BR 1:15
    2x 50 EZ FR

    4 x 50 FR :50
    6 x 50 EZ

    Lifted for 20 minutes after. 2 sets each instead of normal three. Muscle Milk

    Updated May 28th, 2010 at 09:50 PM by SwimStud

  16. Friday Distance Day

    by , May 28th, 2010 at 06:44 PM (Adventures in Swimming)
    Swam with the Columbus Sharks
    Coach Renee
    200 Swim
    8x50 Odd Kick, Even Drill

    2x through this
    600 Every 4th fast :30 or so :-)
    400 Build by 100 :30
    200 Negative Split

    Second set
    8 x 25 10 Dolphin kicks, break out, ez swim
    200 warm down

    1st felt good
    Round 2 different story...
    Left hand numb...
    It's a nerve thing...
    min. rest and a little backstroke and I was fine. Distance swim's have always done this to me.
    I imagine it's a stroke thing. I'm going to try different recovery methods. The only problem is being relaxed while trying different motions.

    Tomorrow I turn 50 so I asked for
    50 x 50 on :50

    Should be fun......
    Swim Workouts
  17. Mini Swim + Yoga, May 28

    by , May 28th, 2010 at 05:51 PM (The FAF AFAP Digest)

    Dragged myself to the pool today for no other reason than to try a new suit. I might feel the need to evangelize (or not) about the kneeskins soon.

    700 various

    10-15 minutes in the locker room putting on kneeskin suit. Not sure, might have had the wrong size.

    200 w/suit

    Hot Yoga, 90 minutes:

    This felt pretty sweet overall. But the instructor was super chatty and annoyed me. He also caused class to run 20 minutes late. I chuckled when he said that some clients have objected to the new flooring as unauthentic. I vastly prefer it.



    I felt absolutely appalling in the water today. No residual taper buzz left at all. And I still feel rather appalling in general, like I have a case of mono. This situation was worsened by being woken up an hour early today by Lil Fort. I need some big time quality sleep this weekend to jolt myself out of this post Atlanta malaise. Yoga doesn't seem to be working. I probably should have booked a post meet massage, which I did after Zones and snapped back faster.

    Dinner tonight with friends and then some rounds of barbecues this weekend. No pool till next week.

    Updated May 28th, 2010 at 06:07 PM by The Fortress

    Swim Workouts , Yoga
  18. First LCM of the Year!

    by , May 28th, 2010 at 03:43 PM (Swimming, Life, and Other Stuff!)
    I swam solo this morning at Carmel High School! My workout was made for scy so I improvised. Here's the scoop!

    **1,500 Swim Freestyle
    **10 X 50 Free on 1:00
    **2 X 500 Freestyle rest :30 (1st w/paddles and buoy/2nd plain)
    **8 X 50 freestyle on 1:00
    **4 X 250 Freestyle rest:20
    **6 X 50 Freestyle on 1;10
    **5 X 100 alt. back and free on 2:00

    5,200 Long Course Meters!
    I had a lane to myself the whole time. I don't know where all the lunch swimmers were.
    Now I'm off to "Sex in the City II" with my oldest daughter!!!
  19. Back to the pool

    by , May 28th, 2010 at 01:58 PM (A comfort swimmer's guide to easy swimming)
    Friday, 5/28/10
    SCY, solo

    Well the break is over. Am starting into a new training regimen with a new coach. Don't yet have a goal or focus meet to train for but will probably pick something in the fall to train for. Wanted to do LCM in Puerto Rico but just can't afford it right now.

    Warm up
    400 Mixer (swim, drill, kick)
    4 x 100 @ 1:30 build (ave 1.22)
    4 x 25 @ :30 stroke strong ( did IM order)

    Drill: Alternate 25 Drill with 25 Full Stroke
    12 x 25 @ :30
    25 side arm drill
    25 one arm
    25 fists

    12 x 25 @ :30
    25 forearm scull
    25 catch up
    25 fists

    SP 1 -2 Swim: Back
    4 x 50 @ 1:00 dps (distance per stroke) moderate
    (15-16 spl ave :45)
    1 x 50 smooth free @ 1:00
    5 x 50 @ 1:10 dps moderate strong
    (15-16 spl ave :42)
    1 x 50 smooth free @ 1:00
    6 x 50 @ 1:20 dps Strong
    (15-16 spl ave :40)
    1 x 50 smooth free @ 1:00
    7 x 50 @ 1:30 dps Fast
    (15-16 spl ave :38)

    1 x 200 easy for cool down

    Total: 2750 yards
  20. Sarasota Y Sharks Masters 5:30 AM Workout -05/29/10

    by , May 28th, 2010 at 01:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:

    1 X 200 3:20
    2 X 100 1:40
    4 X 75 1:10
    4 X 50 :50
    8 X 25 :30

    2 X 100 kick 2:15
    6 X 50 kick 1:00

    1 X 100 moderate 2:00
    2 X 50 fast 1:15
    1 X 100 moderate 2:00
    4 X 25 sprint :45
    Four times through, break between rounds.
    All choice

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts