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  1. Ouch

    by , April 6th, 2011 at 10:17 AM (Workout Swimmer)
    600 back/free
    6 x 100 pull on the 1:40
    3 x 200 on 3:30
    50 EZ
    12 x 50 (3 free, 3 stroke, 3 free, 3 stroke on :50)
    100 EZ
    16 x 50 kick on the 1:10 (8 free, 8 off stroke)
    50 EZ
    6 x 100 on 1:40, descend 1-3 (was supposed to be 12, but had to get out for work)
    100 EZ

    Total: 4200

    My arms are tired, my stomach hurts, and I wish Sealy would stop wearing her wetsuit - she's making me look bad. Swimming with these kids is going to kill me off.

    I'm wondering if I should even swim at lunch tomorrow - maybe I should have a day of rest - or maybe I should go and just float & work out my sore muscles. I wonder how long it will be until I can keep up with these kids. Geez - this little 14 year old was doing 2:15 on her 200 (LCM) free in practice this morning - and she was in MY lane. I need to get some speed and FAST.

    Updated April 6th, 2011 at 05:38 PM by Celestial

  2. Wed Apr 6th, 2011 LCM

    by , April 6th, 2011 at 10:06 AM (Ande's Swimming Blog)
    Wed Apr 6th, 2011

    25 days til Nats

    Weighed 218 after practice

    still feeling pain in my left shoulder / neck / trapezius. Kinda like a crik in my neck, but it seems better than it was yesterday

    2011 South Central SC Zones Results

    Subscribe to Ande's Swimming Blog


    Whitney Coached
    UT, LCM main pool
    6:30 - 8:00 dove in around 6:45
    trained with Mike, Nate, Ned, Todd, Tyler, Marcio
    wore FS 1 Jammer

    missed most
    did 250

    Main SET:

    10 x 50 k on :50 made it (500/750)

    8 x 100 fr on 1:20 made em (500/1250)

    8 x 50 on 1:00 (400/1650)

    6 x 100 fr on 1:20 made em (600/2250)

    6 x 50 on 1:00 (300/ 2550)

    4 x 100 fr on 1:20 made em (400/2950)

    4 x 50 on on 1:00 (200/3150)

    2 x 100 on 1:15 made em (200 / 3350)

    assigned: 400 fr breathe every 7
    did: 4 x (10 easy speed SDKs, swim easy back to wall)

    Next meets are:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    2011 LCM Season

    will probably do
    2011 South Central Zone LCM Championships
    Sat July 23 & Sun 24

    Talking about
    2011 USMS Summer Nationals
    at Auburn University, Auburn, AL
    August 3 - 6, 2011

    Not sure about 2011 SCM meets yet


    2012 USMS Spring SCY Nationals
    April 26 - 29, 2012
    Greensboro Aquatic Center, Greensboro, NC

    Really looking forward to:
    2012 USMS Summer LCM Nationals
    July 5 - 8, 2012
    Qwest Center, Omaha, NE

    Updated April 6th, 2011 at 01:38 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  3. MATT Wednesday Workout

    by , April 6th, 2011 at 09:20 AM (Pete's swim blog)
    Short workout but after yesterday, it was needed. Arms were shaking after practice. Roger turned 50 yesterday so we had brownies. That helped the recovery a bit.


    400 Warm up

    6 x 50 Free - :45

    3 times through
    * 4 x 25 IM - :30
    * 4 x 100 - 1:15
    * - 1st time through, 25 Back/75 Free
    * - 2nd time through, 50 Back/50 Free
    * - 3rd time through, 1st 25/50/75/100 Back
    * 100 Relaxed pull
    * 100 Relaxed kick
    Roger did the back stroke. The rest of us just did free. I just missed the first round, maded the second round and faded on the third.

    8 x 100 Up/Downs Kick - 1:45 (:10)
    Normally, this is free but Roger got the idea that we would kick harder if we converted Fly to kick. So, they started with 100 fly. I started with 50 Fly/50 Free. He was right though... once I got to 100 Kick, I wasn't going back to fly.

    100 Cool down

    (3700 Total)
    Swim Workouts
  4. I guess this is ok still feel like a rock

    by , April 6th, 2011 at 07:30 AM (Mixing it up this year)
    Still not moving well in the water but then again that 2nd week of taper tends to be that way.

    5x200@3:30 Free
    500 Free kick w/fins every 3rd 25 fly kick
    10X50@1:00 Fly as 25 drill/25 swim fast w/fins alternate underwater recovery and skull for drills
    8x50 from dive for each event I am doing at Nationals 15 meter breakouts
    2x[1x100@:15R Back steady pace
    ....[1x200@:15R Free easy relaxed pace

    Total 3000 yards
  5. Tuesday, April 5, 2011 7:30pm at Y - Doublin' It Again

    by , April 5th, 2011 at 11:54 PM (Fast Food Makes for Fast Swimming!)
    Another Daily Double!

    300 Swim - Alt. 100 Free/50 Back
    300 Free Pull
    200 IM Drill
    100 Kick

    16 x 50s Free
    8 @ :45
    4 @ :40
    4 @ :35

    100 EZ

    16 x 25s @ :30
    4 Fly, 4 Back, 4 Breast, 4 Free
    build each set of 4

    200 Pull EZ (75 Free, 50 Back, 75 Free)

    Vertical Kicking w/ 10 pound med ball
    :20 Kick easy
    :20 Flutter kick w/ ball up
    :20 Kick easy
    :20 Dolphin Kick w/ ball up
    :20 Kick easy
    :20 Flutter kick w/ ball up
    :20 Kick easy
    :20 Dolphin Kick w/ ball up
    :20 Kick easy
    3:00 total kick...this was enough...phew.

    2400 Yards + 3400 Yards from the A.M. = 5800 Yards for the day
  6. Tuesday April 5

    by , April 5th, 2011 at 09:30 PM (Keepin Track 2010)
    2x25 BA drill
    2x50 BA
    2x25 FR dril
    4x50 FR #1 sprint 1st 12.5, #2 sprint 2nd 12.5 and so on. on 1'

    200 Kick with fins

    3x(P200 3:00, S5x100 on 1:30, 2x50 Hard on 1', no rest between sets)

    easy 50

    4x75 Kick
    4x75 PULL
    4x75 Swim

    easy 200

    My BR and FR are falling apart. Timing in BR needs lots of attention. First will focus on anchoring the hands to set the kick. Then work on kick timing. Fred said the kick and pull look good but the timing is rotten.
    As for FR, I am dropping my right elbow especially when I breathe. Need to watch the bigness of the triangle and get over hand and think THUMB-torque arm to catch.
  7. Tuesday, April 5

    by , April 5th, 2011 at 04:11 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo @ OakMarr:

    Warm up:

    500 various
    200 fly drills
    10 x 25 back shooters
    100 scull

    Main Sets:

    12 x 75 backstroke kick @ 1:30
    4x through:
    3rd 25 fast
    2nd 25 fast
    1st 25 fast
    -- "Fast" for me was about 100 pace
    -- This is a great set but was more troublesome than usual for me: got a cramp, kept losing my nose clip and generally did not have enough rest to stay under. I did 8 w/o fins and then 4 w/fins to get more rest.

    100 EZ

    6 x (25 AFAP w/fins + 50 EZ) @ 3:00
    -- 2 free (11 lows), 2 belly shooters (high 10, 11), 1 breast (14), 1 back shooter (11 low)

    100 EZ

    4 x 25 bursts

    50 EZ

    -- Pete left and, to my surprise, Lil Fort's coach from last year hopped in my lane. (He's coaching an age group session in the afternoon at Oak Marr now.) This caused a delay of workout b/c he's a fly-back-SDK-er and we had to chat. He also asked about my parachute. I gave him the masters pitch, but he is obsessed with triathlon at the moment.

    20 x 25
    odds = power shooter w/parachute & fins
    (5 belly, 5 back)
    evens = EZ kick on back for air

    100 EZ

    Total: 3350/1900 kick



    Glad I could get this workout in with Speedo before he starts really slacking off next week. I think he is slightly addled about 12 x 75 kick, no fins @ 1:30 being a "taper" set though. Edit: whoops, he isn't tapering yet.

    I'm working on my entry for Canadian Nationals. In light of the order of events and that fact that I'm not staying to swim on Monday, I'm entering: 200 IM (50 fly split), 100 fly, 50 fly, 100 breast, 100 free (50 split), 100 back & 100 IM. Pretty good OOE for me with the magic of split requests, except for the 100 IM being last. Canada does not actually have split request forms to pre-submit. The officials fill out an event card before the race and treat it as a separate event. I've never swum the 100 breast in SCM before; I'm going to add 12+ seconds to my B70 yard time.

    I'm planning on a few days of recovery starting on Monday so I won't swim like a dead fish the following Saturday at Zones. I'm entered in: 100 free (50 split), 200 mixed medley relay (back leg & split), 50 breast, 100 back, women's 400 medley relay (fly leg), and women's 200 free relay. Think I may scratch the 50 breast as this is already an obscene number of events for me. But that's fine with the two relays at the end. This will be my last day of swimming in the 45-49 age group.

    Jimslie finally entered Zones and will be arriving next Friday. He also announced recently that he wasn't sure if 3 week tapers really helped. His idea of a taper is "not to abuse yourself the week before." Not sure about mid-D types, but this does not work for sprinters. Or at least the way I train.

    Am going to use the foam roller later. Think I will lay off the legs tomorrow. I'm more tired after that then I was from yesterday's 2 workouts.

    Updated April 5th, 2011 at 09:37 PM by The Fortress

  8. Sarasota Y Sharks Masters 5:30 AM Workout -04/06/11

    by , April 5th, 2011 at 03:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    WARM UP:
    3 X 250 4:00

    1 X 1000
    Broken :15 @ each 250
    Fins optional
    Kicking optional

    1 X 50 1:10
    1 X 75 1:10
    Four times through freestyle.
    50's will be easy, 75's up tempo

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards
    1 X 100 easy swim


    1 X 200 5:00
    Broken :10 @ each 50
    1 X 100 easy 4:00
    1 X 100 -
    Broken :10 @ 50

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. Calm day at the pool

    This morning I swam at Riverbank pool with a friend. It was a lovely morning (before the rain rolled in)—pink and very light outside by the time lap swim started at 6:30. Yesterday’s practice up there had been a little chaotic, with everyone squeezed into just 3 lcm lanes. I was the slowest of a group of 5 doing a workout that combined lots of 50s and 400s, and I alternated between frantically trying to keep up with the workout group and trying to be patient when navigating around the other 5 or 6 lap swimmers in the lane.

    Today was much better—all 8 lanes were open, and for most of the workout the two of us had a lane to ourselves or shared it with just one other swimmer. I was tired today, and my goal was to do some of the long easy recovery swimming I didn’t do yesterday. Here’s what I did:

    1100 lcm warmup (400s, 200k, 200p, 200 IM, 100 play)

    4 x 100 FR desc.
    500 FR
    400 IM
    500 FR

    1500, done as 5 x (50k/100im/50k/100fr) [This started out as a set of 10 x 150, but my lanemate decided to either do this straight through, or with indiscernible rest, and I was feeling lemming-like.]

    600 pull w/ snorkel warmdown

    I signed up for the Commissioner’s Trophy Relay meet in Queens on May 1. I had so much fun last weekend doing a meet/beach double that I’m hoping to do the same for this meet. It’s a little odd to have a local meet on the same day as nationals, but this is an annual affair put on by the NYC Parks Dept., and I think their scheduling issues pretty much determine the date. It’s free, and in addition to a regular event line-up it involves a lot of fanfare around an (unofficial for USMS purposes) 4x50 FR mixed relay that you can ignore team affiliations for (the “Commissioners Trophy Relay” of the meet title).
  10. It's always a race?

    by , April 5th, 2011 at 12:20 PM (Too Neurotic to be Suitably Aquatic)
    I had another good swim at the Tarrytown YMCA, even though the pool was about 85 hundred degrees. But I get to swim for a full hour and a half, so I'll take it. I was able to swim 5,000 yards in today, at the bargain basement price of 15 cents a lap!

    I think I took this workout from a recent issue of Swimmer Magazine:

    500 free
    400 IM
    300 pull
    200 kick
    100 free

    100 on 1:40
    200 on 3:25
    300 on 4:10
    400 on 6:00
    500 on 7:30

    100 EZ

    2x100 on 1:50
    2x100 on 1:45
    2x100 on 1:40
    2x100 on 1:35
    2x100 on 1:40
    2x100 on 1:45
    2x100 on 1:50
    - This was also a mental challenge, keeping count on varying intervals. I succeeded by chanting "ONE on 1:50, go at :50, TWO on 1:50, go at :40, THREE on 1:45, go at :25..." and so onwhile I was swimming.

    100 Back
    300 warm-down

    there was another set I had to cut for time, it was a 500-100 ladder, same as the warm-up.

    The Tarrytown YMCA has many a noodler. I'm cool with them, I think it's kind of great that people are getting in the water, and keeping the Y in business. (Goodness knows how much we miss the one we used to have in Poughkeepsie.) If a noodler's in my lane, I'll try not to hit them, or at least give wide berth while doing fly. In return, I hope they leave me be when I get splashy.

    It's the other lap swimmers who make me crazy. Not just Mr. Chatty who goes on and on about his MP3 player, but specifically, today, the guy with the crazy, wild, stroke who practically turned into backstroke on each breath, but was still going rather quickly. His inefficiency was breathtaking, but he was still holding those 50's under a minute. Every time I left for my next 100, I'd race him to catch up, because that's what I do when there's anyone race-able in the vicinity. I even raced him on what was supposed to be the backstroke warm-down, and it turns out that he swims freestyle at the same pace. Gar! Finally, I had to will myself to ignore him so I could cool down properly.

    I did some running / walking at the gym last night. I'm thinking about doing some running this spring, but I could always be talked out of it:
    20 min:
    walk at 3.5
    2 min run at 6.5
    1 min run at 4
    walk at 4
    2 min run at 7
    1 min run at 4
    walk at 3.5
  11. Taper Day 7 for Y Nationals

    by , April 5th, 2011 at 11:57 AM (Year Three: The Road Back)
    This morning, I was pleasantly surprised to find Cheryl at the pool. Being a non-coached day and with my normal training partners all vacationing in Florida with their kids, I was not exactly looking forward to swimming alone. And, I didn't have to. So, the morning got off to a good start. Here's what we did:

    400 Warm-Up
    1 x 200 Kick on 4:00 (did as back sdk)
    10 x 50 Free on :50 at 500 pace
    10 x 50 Free on :55 at 500 pace
    10 x 50 Free on 1:00 at 500 pace
    6 x 25 Free FAST on :30
    400 Drill/Swim IM Order / Cool-down
    Total Yards - 2650

    First of all, I was glad to have someone else there to help me keep track of where we were. While the :50 and :55 50s were easy to keep track of (because you can simply count on the clock), the 10x50 on 1:00 were a bit more challenging - and I was getting tired..... . I managed to hold :35-:37 throughout the 30 50's and did the 6x25 sprints on :15-:17s. Not too bad for the day. I was hoping for an "easier" workout where I could stretch things out and rest up a bit. And, while not easy, this was a good day for this workout. After all, tomorrow is all sprinting - yeesh!

    This taper thing is just interesting. I feel really tired all the time and am sleeping like a log. My movement through the water seems sluggish, but the clock times are good. Weird. Not knowing what to expect from my first taper, this is a bit mystifying. I'm just still holding on to my teammates' advice who simply said "Trust the coach" - and so I am. I'm getting out when I'm supposed to and working hard on my sprinting. Hopefully, it will pay off when I get to Florida.

    Enjoy your swims today!
    Swim Workouts
  12. A Sprinty Kind of a Day.

    by , April 5th, 2011 at 11:52 AM (A comfort swimmer's guide to easy swimming)
    Tuesday, 3/4/11
    SCY, Solo

    Warm up
    3 x (100 reverse IM Kick - 100 reverse IM Drill - 100 choice swim build)/10 - 15sec rest

    Pre Set
    Repeat 2 x's:
    1 x 50/1:00 strong build
    2 x 25/40 strong pace
    4 x 12.5/30 FAST
    - did 1st set free, 2nd back didn't get times

    Main Set
    1 x 200/3:30 free, smooth pace
    2 x 50/2:00 Off blocks FAST
    - did back. used tempo trainer for starter and timer. went just under 34 on both
    1 x 200/5:00 free, smooth pace
    4 x 50/2:00 Off blocks FAST (swim as 25 fast/25 easy)
    - did fly. used tempo trainer for starter and timer. was just under 14 for 25 on these
    1 x 100/3:00 smooth pace
    1 x 100/4:00 Off blocks FAST
    - did free, was around 1:06, had tempo trainer set with goal of 1:04, couldn't stay with it.
    1 x 200 free, smooth pace

    There was a kick/drill set but I was out of time so had to skip it and cool down.

    Cool down
    200 easy free

    Total: 2500 yards

    Updated April 5th, 2011 at 01:00 PM by poolraat

  13. Tue Apr 5th, 2011

    by , April 5th, 2011 at 11:37 AM (Ande's Swimming Blog)
    Tue Apr 5th, 2011

    26 days til Nats
    working on getting:
    1) faster in the pool,
    2) stronger in the weight room,
    3) lighter on the scale, &
    4) thinner in the mirror.

    Sunday at the meet during warmups I felt a pain in my left shoulder/neck/trapezius. Kinda like a crik in my neck. It didn't really affect my races, but I felt it in practice today and I'm still feeling it now, it's not super intense, but it's noticeable and annoying. I hope a massage will make it feel better.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, scy diving well
    6:30 - 8:00
    dove in around 6:39
    trained with Mike and Nate,
    beside Jim Tyler & Ned
    wore FS 1 Jammer

    assigned 3 x 300 done 100 fr, 100 k, 100 drill
    did around 500

    Main SET:
    4 rounds of (one each stroke)
    did the br round on :25 base per 25
    4 x 025 on 20
    3 x 050 on 40
    2 x 075 on 60
    1 x 100 on 80
    100 easy
    rest around 1:00 & regroup

    assigned: 4 x 250 on 20 sec rest
    did: 4 x (6 x 25 k, odds easy, evens fast)

    assigned: 10 x 50 on 55 4 strokes fast off each wall
    did: 10 x 50 on 55 neck hurt, mostly swam easy, did some fast SDK

    Next meets are:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    2011 LCM Season

    will probably do
    2011 South Central Zone LCM Championships
    Sat July 23 & Sun 24

    Talking about
    2011 USMS Summer Nationals
    at Auburn University, Auburn, AL
    August 3 - 6, 2011

    Not sure about 2011 SCM meets yet


    2012 USMS Spring SCY Nationals
    April 26 - 29, 2012
    Greensboro Aquatic Center, Greensboro, NC

    Really looking forward to:
    2012 USMS Summer LCM Nationals
    July 5 - 8, 2012
    Qwest Center, Omaha, NE
    Swim Workouts
  14. Tuesday, April 5, 2011 5:00am

    by , April 5th, 2011 at 10:15 AM (Fast Food Makes for Fast Swimming!)

    300 Free
    300 Free Pull
    200 Kick
    200 IM Drill

    1 x 500 Free @ 7:00 (went 5:45)
    1 x 100 IM @ 1:45
    1 x 400 Free @ 5:30 (went 4:40)
    2 x 100 IM @ 1:45
    1 x 300 Free @ 4:00 (went 3:30)
    3 x 100 IM @ 1:45
    1 x 200 Free @ 2:45 (went 2:11)
    4 x 100 IM @ 1:45 (I skipped these due to time constraints for going to work)

    and did 200 EZ

    1 x 100 Free AFAP (went :57) This was tough this morning, but still okay.

    100 EZ
    3400 Yards

    PSYCH SHEET/HEAT SHEET for the PNA Champs/NW Zone

    Swimming the 400 IM, 50 Breast, 200 Free (as Fly), 200 Back, 100 IM.
    My main concentration for this meet is the 400 IM. Heat 6 is going to be a killer heat: All 8 swimmers between 4:25 and 4:45.
    The 200 Fly is going to be fun swimming with the freestylers...finally I get to have a good race with the whole heat right's either gonna make me swim really good, or I'm gonna look stupid when I die.
    Also, I don't know how I ended up in the backstrokers heat of the 200 back!! I'm gonna get slaughtered!!

    Updated April 5th, 2011 at 10:37 AM by jaadams1

    Swim Workouts , Daily Practices , Meets
  15. MATT Tuesday Workout

    by , April 5th, 2011 at 09:02 AM (Pete's swim blog)
    Felt really slow this morning. Finally got going after the 16 100s. Made the splits one the 300s which I think is the first time I've done that with a drag suit.


    400 Warm up

    4 x 100 - 1:30
    #1 Free
    #2-#4 1st 25 Fly or IM Order

    16 x 100 Up/Down - 1:30
    #1-8 Fly (:05) Start with 100 Fly
    #9-16 Kick (:05)
    50 Easy

    1 x 300 - 4:30 1st 75 Fly
    1 x 300 - 4:15 1st 50 Fly
    1 x 300 - 4:00 1st 25 Fly
    1:00 Rest
    1 x 300 - 3:45
    50 Easy

    5 times through
    * 100 free - 1:20
    * 50 Easy - :50

    100 Cool down

    (4550 Total)
    Swim Workouts
  16. Still a rock but still swam

    by , April 5th, 2011 at 07:43 AM (Mixing it up this year)
    If I had been at the Y I would have been kicked out due to the storms but thankfully I was at the Aquatic Center in Savannah and we were allowed to continue swimming despite the lightning.

    My back was bad again today but now after I am done.

    500 Free
    10x100@1:45 Free managed to hold 1:30's
    500 Free kick w/fins every 3rd 25 moderate
    5x100@2:00 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim
    300 Free w/bouy
    200 Free as 25 drill/25 swim

    Total 3000 yards
  17. Monday, April 4, 2011 6:45pm @ Y (2nd swim)

    by , April 4th, 2011 at 11:31 PM (Fast Food Makes for Fast Swimming!)
    Daily double again No taper yet for me.
    Swam solo at the Y
    83 degrees
    Wore some kind of Speedo jammer w/ a Size 40 drag suit over the top.
    Coached by myself
    Swam next to some lady 2 lanes over

    300 Alt. 100 Free/50 Back
    100 Kick
    200 Free Pull
    200 IM Drill

    10 x 100 Free
    4 @ 1:20 (held 1:06's)
    3 @ 1:15 (1:06's)
    2 @ 1:10 (1:06 & 1:07)
    1 @ 1:05 (1:04)

    200 EZ

    Took off the drag suit for:
    2 x 100 Fly AFAP @ 1:20
    #1 went 1:01
    #2 went 1:04

    200 EZ

    1 x 100 Free AFAP
    went :55 mid or so

    100 EZ
    2600 Yards + 2500 from the A.M. = 5100 Yards for the day
  18. Since Mr. Wolf isn't around ...

    to come up with the impossible, I have had a lot of boring, unmotivated workouts.

    Until Jazz came along.

    Quote Originally Posted by Jazz Hands
    I would be very impressed if any male swimmer here (other than funkyfish) could do two sets of ten deadlifts at 200 pounds. Something about a barbell on the ground seems to scare people.
    Today's weight workout?
    Deadlifts 200x10x2

    I will be sore tomorrow, but not stumble around difficult to walk sore. Just sore like I have not done a deadlift since August of last year, DOMS sore.

    Fort could probably do 200x10x2 and there are at least a couple bloggers I think could do it today and probably many with a little ramp up time.


    I got nothin'.

    Future challenges: I am not going to just do anything That Guy comes up with, but it is fun to let performance determine a disagreement like this.

    * 200lbs was possible today because I know where my 2.5lb weights are
  19. Monday, 4/3/11

    by , April 4th, 2011 at 05:27 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 Swim - 150 free/150 back
    200 Kick - 100 flutter w/board/100 back
    300 drill/swim - IM drill
    200 pull - free w/big paddles and buoy

    2 x (200 on 4:00 - 100 on 1:55 - 50 on :55)
    changed intervals to fit swim times
    - 1st time w/board and snorkel:
    - 200 - 3:50/4:15, 100 -1:55/2:10, 50 -55
    2nd time on back:
    - 200 - 3:50/4:00, 100 - 1:50/2:00, 50 - 53

    Drill (Back)
    4 x 50 on 1:15: 2 - 1 arm drill, 2 - rifle drill

    Pull (Back)
    4 x 100/1:45 neg split
    buoy only, no paddles. all were around 1:30

    Swim (Back/Free)
    2x: back 1st time on specified interval, free 2nd time, reduced intervals to 1:30 base.

    1 x 200/3:15 neg split
    - back - 2:58, free- 2:45
    1 x 150 on 2:30 build by 50's
    - back - 2:14, free- 2:05
    1 x 100/1:45 neg split
    - back - 1:28, free- 1:22
    1 x 50/50 build to a fast finish
    - back - 41, free - 37

    Cool down
    200 easy choice

    Total: 3500 yards
  20. Monday, April 4

    by , April 4th, 2011 at 04:38 PM (The FAF AFAP Digest)
    More Drylands:

    Since it is absolutely gorgeous today, I decided to play around with my TRX. It's hanging from the garage rafters, and I opened the garage doors and blasted my iphone. (I'm not sure this is on Q's flow chart ... perhaps implicitly.)

    hamstring curl, 2 x 10
    alternating single leg pistol squat jump, 2 x 10
    body saw/pike ups, 2 x 10
    row, 2 x 15
    high row + W delt fly + superfly combo, 10
    knee tucks, 10
    tricep extension, 15
    back extension, 15
    sprinter start hop, 2 x 10 each leg
    core lay out, 15
    power wheel roll outs, 2 x 15

    I seem to have misplaced my TRX starter manual, so had to do some googling. Really liked the exercises in this link: I did 1, 2, 3, 8 and 12. Tried 12, but I must be doing something wrong ... Sprinter start hop is at: If anyone else has any others to suggest, please do!

    Bikram Yoga, 90 minutes

    Heat is still getting me, but I feel great after.



    Beautiful spring day here!

    Every one in the household is happy. Well, except FortSon who is still stroking the heavyweight boat instead of a lightweight boat. Hasn't punched anyone yet, but the 4 senior lightweight rowers being forced to row with 3 heavyweights (and anther lightweight) in an 8 may all quit the team since it appears this situation may not change. I may punch out the coach next time I see him. The other parents and I really can't complain any more than we have to the crew board. I feel really bad for Fort Son since their lightweight 4 would likely do well at Nationals and their heavyweight 8 is mediocre with 5 lightweight rowers on it. No idea why a coach would boat rowers this way ... Crew council meets April 12.

    Talked to my chiro about further PRP last week. He agrees that I should put if off until after CN. If I didn't have a meet in April, maybe. But the recovery is difficult enough that I'm going to postpone it.

    Updated April 4th, 2011 at 09:05 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga