Yesterday, got in with the kids (late as usual). Used the first few 75s to warm up.
12 x 75 on 1:15 - 3 fly, 3 back, 3 breast, 3 free
12 x 50 on 1:00 - 3 fly, 3 back, 3 breast, 3 free
12 x 25 on :30 - 3 fly, 3 back, 3 breast, 3 free
20 x 25 on :45
-5 x 25 kick breast on back
-5 x 25 kick breast on front
-5 x 25 2 kicks for one pull
-5 x 25 long pull
26 x 25 on :45
-5 x 25 kick on side
-5 x 25 double-arm backstroke
-5 x 25 rotation drill -arms at side
-5 x 25 kick on back
-6 x 25 lane rope drill
This morning, got to a mid-morning yoga class. Plan to make this a regular thing on Fridays from now on. Really enjoyed the class. My balance stinks though, especially when I have to do the bird poses. I think people built like my sis (5'4" 130) must have it easier - no long legs to have to pull up in strange positions. Maybe this is why it is rare to see gymnasts or ballet dancers over 5'8".
Swam a light workout today-
10 x 75 free kick on 1:45
5 x 100 free pull with buoy and paddles on 1:30
3 x 200 back on 3:10 - descend 5 seconds each time
500 free - alternate 25 drill/25 free
Well I was hankering for some speed work today and mulled over a set with a college swimmer friend....here's what I did.
10 x 50 Kick no fins 1:15 Held 1 minute thereabouts and under on a few.
2 x 50 EZ
10 x 100 FR 2:00 1,3,6,8 1st 25 hard. 2,4,7,9 4th 25 hard. 5 & 10 1st and 4th hard. Held 1:25 but was well under on most...some early ones were around 1:20.
I must say this was just enough challenge yet made me feel good when I got it done.
4 x 50 EZ
4 x 100 BR pull fast hands 2:30
4 x 100 BR pull/fly kick 2:30
4 x 100 BR kick no board
2 x 50 BR 1:30
6 x 50 Swim
Lifted afterward and felt quite good Going out to celebrate a 21st birthday...should be fun!
Updated April 3rd, 2010 at 12:57 AM by SwimStud
8 x 100 single arm fly @ 1:45
Fabulous luck! At this point in my workout, Pete "Nuthin But 50s" came in. We helped one of the swim instructors on his block starts. Then he let us have at the blocks. I did 18-20 starts off the block. 2/3 of them were pretty good. Pete and I critiqued each other. Awesome!
Pete had planned a backstroke sprint set, which suited me just fine. So we did:
8 x 25 backstroke from the blocks @ 2:00. 25 EZ after each one. On a couple starts, I detected putting my head back too far after entry, breaking streamline. Tried to correct this. I need to do this set with a B70 soon. I may bring one to practice on Sunday.
Total: 2150, plus starts (probably 500) = 2650
So happy to work on starts!!! And a sprint workout was what I needed after some aerobic work this week. I still plan to take tomorrow off.
Pete also told me that the speed socket goggles do, in fact, come in clear. He wants a pair too.
Off to drinks and dinner and then another regatta tomorrow
Sports Injuries: When to tough it out
Updated April 4th, 2010 at 08:08 PM by The Fortress
4 X 150 2:30
8 X 50 1:00
1-4: long and strong
3 X 200 3:30
Negative split each swim
8 X 50 kick 1:15
6 X 50 build 1:05
6 X 25
odd: build to race finish
even: blocks/sprint 20
1 X 75 easy
1 X 50 blocks @ 100%
1 X 100 easy
SCY, with Carrie
100 swim free
200 swim alt. 25 free/25 back and hold the stroke count
(still hitting 16 on both free and back)
300 IM drill
400 pull free: hold stroke count
(with p&b, most was 14 spl with an occasional 13)
500 swim alt back/free: keep walls as long as possible
swim 5 x 100 on 2:00: odds free, evens back; descend freestyle
(on free went 1:24-1:21-1:18, on back went 1:28, 1:25, kept stroke count at 16-17 on all)
kick 200 choice
swim 6 x 50 free on 1:00: descend 1-3, 4-6 to about 80%
(went 40-37-35 both times)
cool 8 x 25 drill
Total: 2700 yards
- 300 swim
- 300 kick w/ fins and board
- 300 back
- 3x100 drill swim (fingertip/fist/zipper)
- 8x50 back on 1:00
- 200 kick with fins (flutter)
- 6x50 back on :55
- 200 kick with fins (dolphin)
- 4x50 back on :50
- 200 kick with fins (flutter)
- 200 back
- 200 free
My left shoulder was sore from shoulder press Wednesday, so I laid off the freestyle and did more back. The shoulder felt better after practice.
Held :40-:42 on the backs.
The spring weather has returned, the trees are beginning to flower, and it was a glorious sunny morning. All that and a LC workout too! I swam with AG masters this morning, and this is what we did:
600 LCM warmup
8 x 100 (50 drill/25 moderate/25 controlled breathing)
12 x 50 K @ 1:20: 4 FR, 4 FL, 4 UDK [this was a fin set, but I did it barefoot, because I didnít have my Zuras with me and Iím picky about what fins I will wear]
4 x 400 FR @ 8:00: 2 easy, 1 mod. 1 fast [I alternated 50 FR/50 BK on all these; and practiced my back-to-breast flippy turns on the BK/FR transitions on the first 2. On all of them, I concentrated on FR hand entry angle and kicking; went 6:16 on last one]
400 warmdown + turn practice
I was really happy to get some good tips from Coach Marko on my transition turn (throw head back, then tuck tighter). Iíve decided that for the time being when doing back-to-breast turns in practice Iíll do an open turn whenever the timing works out to touch with my right (good) hand, and a flippy turn when I hit with my left. I next swim IMs in competition a week from Sunday, so that will be a good incentive to be diligent about working to make this turn better. Iím not sure if it will ultimately be faster for me, especially considering the extra breath-holding it entails, but itís worth testing it out (plus Iíve always wanted to be able to do one of theseóI think they look cool!)
Tomorrow is time trials! Iím looking forward to them.
500 Free kick w/fins every 3rd 25 fast
300 Free kick w/fins & snorkle
500 Fly w/fins
200 Free kick w/fins EASY
4x200@3:30 Free w/paddles & bouy
200 Easy Free
Total 3500 meters
P90X Yoga, 75 minutes
Did about 75 minutes of the 90 minute tape. My legs were burning on some of the warrior postures with all those lunges ... This time I tried going from Warrior 3 (see link yesterday) to The Ankle Pose. This consists of standing on one leg, head on knee, hands around ankles, with the other leg straight back at a 90 degree angle. Not easy!
I was too tired after yesterday's double to do anything else and I'm driving home tonight. I have a swim planned for tomorrow.
I finally did my online entries for Colonies Zones and SCY Nats.
Hoping to be on the mixed 200 relays with Speedo! And we're going to try to defend our AA in our chicks' 400 medley relay. I'm hoping to get a 50 back split leading off a mixed 200 medley relay. I decided to pass on the 100 free on Sat and the 50 fly on Sunday (swimming 50 fly on April 10 anyway). 10 events over two days is plenty. I'll be scheduling a massage right after!
200 mixed medley relay
200 mixed free relay
I entereed in season times for Zones and all PBs for Nats. So no accusations of sandbagging please! This time I also signed up for the Gold Medal Sponsor so I can eat all the bananas I want!
And newsflash! According to some trashy rag, I see I'm expecting twins. lol When hell freezes over!
Updated April 1st, 2010 at 07:58 PM by The Fortress
The Sewickley Tattler is a gossip tabloid serving the Quaker Valley School District communities of Sewickley, Sewickley Heights, Edgeworth, Glen Osborne, Aleppo, Leetsdale, and Leet Township.
The Tattler has garnered a national reputation for sensationalized scoops, almost exclusively involving the mating, ovulatory, seed-spreading, shagging, lactation, pheromone-emitting, cosmetic surgical enhancing, STD-infecting, sperm count fluctuating, and assorted other reproduction-relating physiology and behaviors of the local citizenry, from Republican burghers, to ragamuffin high schoolers, to the odd Sewickley Sea Dragon masters swimmer who has mistaken B lane for a salmon spawning stream.
On the exquisitely rare occasions when celebrities do visit our community, the librarians of the Village, in particular, are thrilled, because this temporarily pries them and their wanton slatternery off the cover.
These celebrity visitors, on the other hand, really need to keep a close eye on their ovaries, testes, fallopian tubes, epidydimises and what have you, because they are virtually guaranteed of a first-class journalistic rogering by our local Fourth Estate.
Thanks to the combination of rapacity and hair-trigger reporting, The Tattler has earned many kudos in its industry for being the first to break news stories, often weeks if not years before the competition does, if ever. Where The Tattler has not fared so well is in terms of accuracy in their reporting.
Because of this, I am only going to paste in below this week’s cover. Do not worry! I am not concealing anything about what we here in the Heights have already shrugged off as Le Scandal Livingston (even as those unsophisticated bumpkins down in the flats continue to follow the scandal like the rutting soap opera fans they are.)
The entirety of The Tattler's inside pages are devoted—as is the case with every issue--to lengthy retractions of previous cover stories that proved libelous, untrue, and hurtful.
Certainly, I do not condone this sort of journalism myself. I do, however, subscribe to it.
For those of you who know Leslie Livingston as an unimpeachable beacon of propriety in our swimming community, who know she is truly one of the most virtuous and hard-working swimmers, albeit one who used fins promiscuously (but that’s neither here nor there), I can only say: I agree!
In my heart of hearts, I honestly doubt if any of the garbage in this week’s edition of The Tattler has more than a 15 percent shred of truth to it, if that. So please, if you do look at the cover—SEE COVER DIRECTLY BELOW!!!!—I only ask that you do your best to forget it immediately.
It probably isn’t true. Really. It probably isn’t.
Final note: I happened to see the Pregnancy Beat Reporter for the Sewickley Tattler slinking about this afternoon, and I grabbed him by his pencil neck and ask him what inspired his cover story. The pathetic little man reached into his tattered suit coat and handed me the following. I think he fancies himself a poet!
Don’t they all, these shabby little men! Don’t they all!
After last night’s swimming
Practice did one fast mother
Relax in languor and steep herself
In clouds of Eucalyptus steam. Our lovely
Fortress! So fleet and fleeting her times and time here!
Oh, how we and future generations beg for more of her!
Oh, how we crave the Leslies still to come! A myriad of them--
Leslie Jr.s, and juniors of those Jr.s! From such dreams of spawn is
Spawned our dreams: that an impregnable fortress be impregnable yet.
Updated April 6th, 2010 at 12:00 AM by jim thornton
(to patronize the readers)
Got to the pool a few minutes later than I usually do and found a floater in every lane. So I just went to work and went back during my lunch hour.
200 free swim
2x100 pull #1 free, #2 back
4x50 kick w/ 5 second rest, 1 of each stroke
3 x 100 I M swim on 2:00 smooth, make interval
(did these at 1:30Ī1 and was just cruising)
4 x 50 build choice on 1:00
(did back, all at 40-41)
100 kick choice w/ 15 second rest
Swim 4 x 25 on :40 descend to all out
(Round 1 free: 1:42 on kick, 25's at 17->15
round 2 back: 1:50 on kick, 25's at 19->16
round 3 fly: 1:55 on kick, 25's at 18->16)
50 easy on 1:00 choice
100 I M kick fast
(ave 1:55 on these)
Swim 4 x 75 back on 1:30 descend 1-4 to about 85%
(tried to descend but all were around 1:01-1:03)
Swim down 200
Total: 2650 yards
Thu Apr 1st 2010
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Here's my tips on
[ame="http://www.usms.org/forums/showpost.php?p=210718&postcount=1309"]How to Blow Perfect Bubble Rings from the Deep End[/ame]
7 Days till the 2010 South Central SCY Zone Championships. I'm resting and getting ready to race but will lift through it
02 1650 yard Freestyle 17:55.99
(swam it in Orlando then swore it off, but I will be at the meet on Fri and am considering seeing if I can go faster. in Orlando, I didn't warm up enough for it & cruised the whole way with no sprint on the last 50, 75, or 100)
04 400 yard Individual Medley NT
06 50 yard Butterfly NT
08 200 yard Freestyle 1:51.99
12 100 yard Backstroke 54.9
28 100 yard Individual Medley 54.99
32 200 yard Backstroke 2:29.99
34 100 yard Butterfly 52.99
40 200 yard Individual Medley NT
SOUTH CENTRAL MENS SCY RECORDS
SOUTH CENTRAL ZONES WOMEN'S SCY RECORDS
TODAYS SWIM PRACTICE
scy, main pool
6:30 to 8:00
swam with tyler in the Zone Taper Group
beside Max, Kristyne, & Don
dove in on 6:35
wore B70 full
assigned 5 x 400
200 fr mod went 2:20
rest 20 sec
200 fr at mile pace (2:06)
4 x 50
hold low DPS on first 2 then drop a stroke a length on next 2
so I held 9 strokes a length then dropped to
8 strokes a length
4 x 100 on 1:30
(hold mile pace)
went 1:00 - 1:01's
2 x 100 kick
assigned 400 at mile pace
did 3 x 100 at mile pace which is probably 1:03
experimented with head position on fast SDKs
1) biceps behind ears
2) biceps on ears
25 SDK FAST for time
25 SDK FAST for time
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
Today I swam on my own at the Y. I was inspired by the butterfrog debate in the latest issue of Swimmer magazine to do the following workout:
1000 warmup (400 S, 200 K, 200 P, 200 S)
10 x 100 IM @ 1:45: odds = all-breaststroke-kick IM (25 butterfrog, 25 elementary backstroke, 25 BR, 25 FR w/ breaststroke kick); evens = regular IM [luckily I had my own lane for this set!]
4 x 25 FL sprint @ 1:00 [because I always try to do a bit of fast fly when I am blessed with my own lane]
Then weights and stretching upstairs. It was a relaxing swim and felt good after the hard rowing last night.
Iíve decided that Iíll swim 200 FR, 100 FL, and 100 BK at the time trial this Saturday. It should be fun!
2 X 250 4:00
2 X 150 2:15
2 X 100 1:30
4 X 150 3:00
100 kick/50 swim
5 X 100 free: 1:45 stroke: 2:00
Perfect technique swim
6 X 25
odd: build to race finish
even: blocks, sprint 20
1 X 75 easy
1 X 50 blocks, @ 100%
1 X 75 easy
Race Pace Set:
3 X 200 broken @ race pace 5:00
Broken 10 seconds at each 50
WARM DOWN: 4 X 50 easy 1:00
I had to take care of my CPR recertification this morning so I got a late start.
1000 as 200 swim/pull/swim/kick/swim
500 Free kick w/fins alt 100 easy/100 moderate
500 kick w/fins on back alt 100 fashion model/100 fly
10x50 from dive sprint 20 yards and 30 yards easy free
500 Free w/snorkle as 200swim/100kick/100swim/50kick/50swim
Total 3000 yards
Didn't feel like going to the gym, so did drylands on my own.
Tried 5 holds the trainer recommended and 3 others that I could do in the house:
deep squat isometric hold, 1 x 5:00
(had to do this since Q bragged he could do it for 5 minutes; uh, ouch)
lunge hold in runner position, 1 x 2:00, each leg (harder)
push up isometric hold, 1 x 2:30
good morning darling isometric ab hold, 1 x 1:000, got an ab cramped and stopped -- I don't like this one and thus will discontinue.
cobra hold: balance on one leg (knee bent) with other leg straight back and held high, put arms back in airplane-type position, 1 x 1:00, each leg
isometric handstand, 2 x 1:15
(better than the :45 I was doing before)
side plank with straight arm, one leg and one arm in the air, 1 x 1:00, each side
(This side plank with twist oblique looks difficult as well: http://images.google.com/imgres?imgu...26tbs%3Disch:1
one legged T balance (stand on one leg, bend over, body should be in a T shape), 1 x 1:00, each leg. This pose is aka Warrior 3.
power wheel roll outs, 2 x 25
elevated push ups, 3 x 15
good morning darlings on floor, 2 x 50
rock star jumps 1 x 10
med ball slams on sidewalk, 1 x 25
(alternated with lil lil Fort)
twisting med ball slams, 1 x 15
Swim @ Sewickley Masters:
Coached by Bill White (who writes great workouts!)
Pre-practice warm up:
(about a minute rest between segments)
8 x 100 @ 1:40
odds = choice
evens = IM
6 x 50 fly @ :55, SDK 1/2 way
I did double shooters.
6 x 50 back @ :55, SDK 1/2 way
I used fins and alternated fast-easy. On the fast ones, I went 26, 27, 27.
6 x 50 breast @ :55
Did what was assigned.
6 x 50 free @ :50, some type of restricted breathing
I did backstroke kick, no fins
4 x 100 @ 2:00, 3 choice, 1 fast
I did 2 easy breast, 1 50 EZ and 1 fast back Went 56, couldn't stay under much the second 50 b/c of leg fatigue. Jim went a :58, which was pretty darn fast.
8 x 50 free @ :40
I did 8 x 50 flutter kick w/board & fins.
Started out at 26; that was a mistake. But some guy was trash talking. It sounded like he was challenging me to do a "real kick set." (He must have missed that I did the 50 frees backstroke kick, and he missed one of the :40 intervals while I was kicking ... lol)
The dryland holds are pretty hard and, except for the squat, I have a ways to go to get to 5:00. I'll stick with these for awhile, but doubt I'll do them daily. I forgot to note yesterday that the trainer was somewhat surprised when I told him I was not emphasizing heavy weights this season. He immediately asked me about time differentials. But I don't really have tapered times to compare yet. Anyway, I found that interesting. I would have pursued the topic more, but there's only so much you can get in it 60 minutes. In addition, after the functional movements testing, he said "you're not a breaststroker, are you?" haha. I told him I only was if I had a super suit.
I can't wait to get my TRX system -- that looks so fun. (I realize only a dryland nerd would use the word "fun" in this manner.) Here is a link to one of my FB notes where I've begun collecting TRX exercises: http://www.facebook.com/#!/notes/les...x/376349460980. There is a youtube link titled "Why TRX?" on yesterday's blog entry.
I really felt the drylands in the pool! Tired legs. But I enjoyed the IM/stroke based workout and it was much harder than anything I would put together to do in an hour, save a lactate set. Despite ribbing from my eccentric son, I persisted in doing my own version of the workout and adding some kicking and fin work. After the workout, Jim claimed that I am neglecting my upper body in the pool. But, since fly-back sprints are very leg based, I think I'm on the right track or at least an alternative viable track. When it's long course season and I train with my team more, I'll have plenty of time to "swim." But it's interesting that some people feel threatened by anyone deviating from the prescribed or conventional regimen. :-P If I had a nickle for every time someone called me a "cheater" ...
Anyhoo, I'm dead from all of the above and happy I get to sleep in!
An article from Jim's sister publication:
Bad news for chip addicts:
Interesting, ultra multi-sport blog entry by Rich Roll:
Updated April 1st, 2010 at 01:24 PM by The Fortress
Was suppposed to swim 5800 yards on Sunday to celebrate a team member's birthday, but a few family matters came up I needed to tend to, so did not get to do it until yesterday. I did this as a workout broken into sets. I took very little time between sets, so the whole workout with warm-up, sets, rest between sets, and cool-down took 92 minutes. Felt a little blah, but got through it.
Warm-up: 200 Reverse I.M.
4 x 50 free on :50
5 x 100 dolphin kick on back with fins on 1:30
4 x 500 free on 7:00 - evens were with paddles
4 x 250 kick with fins on 3:30 - 100 free kick/150 dolphin on back
5 x 100 fly work on 1:45 - 50 dolphin with board/50 3 rt/3 lt
5 x 100 back on 1:45
5 x 100 free kick with fins on 1:30
Today, hit the weight room. Had thought that with the extra yardage that I might feel weak. Was pleasantly surprised that I did not feel weak. I was short for time, so didn't get to do leg press. May be just as well. I'm convinced I need to work on my hamstrings as I think tightness there and lack of strength could be a factor in my lower back issues.
Squats: bar x 20
Bench press: bar x 8, 55 x 10, 70 x 8, 90 x 6
Lat pull-down: 100 x 10, 120 x 8, 145 x 6
Shoulder press: 2 sets of 40 x 10
Hammer curls: 2 sets of 10 x 15
Leg curls: 2 sets of 50 x 10
Incline sit-ups with 12 lb med ball - 2 sets of 25
Back extensions - 2 sets of 25
Hand-to-toe situps- 1 set of 20
Bicycles - 1 set of 100
Good morning darlings - 1 set of 25
I went to the noontime workout at AG today. (Noon is a very civilized time to have a coached workoutóIím liking this Asphalt Green program more and more!). It was my first workout with Coach Craig, who took over this program last fall, and I liked it and him and had fun. Hereís what we did:
4 x 150 (25 kick, 50 drill, 75 swim), rev. IM order, @ :15 rest
8 x 50 Kick (25 easy flutter on back, 25 fly kick on side underwater as far as possible)
15 x 100 (50 easy, 50 FL kick on side underwater afarap + fast FR) @ 1:45
(I had been wanting to experiment with using a nose clip again, and brought it today hoping I would have a chance to play with it. My wish was very much granted. Still not sold on it, but weíre getting to be better friends.)
I also discovered some good news at the workout: Asphalt Green will be hosting scy time trials this Saturday afternoon. Iíll definitely goóeven though Iím not swimming nationals and so donít need to swim official quali times (which is what the tt was designed for, I think), it will be a good chance to practice some racing skills. I might swim a few off events, like 200 FR and 100 FL, since the event is at such short notice, and I donít want to give up any training time this week in order to rest up a bit for it. I might even do the Sat. am workout before, since itís LC and I hate to give up a LC workout! Alternately, I could practice for my events at the meet on Sunday the 11th.
I got a second piece of good news when I got home. I found out I was one of the top 5 fundraisers in my teamís OHS, and will be getting a gift certificate to Kastaway Swim for my efforts. Woohoo! The suit shopping will begin soon!
This evening I did a rowing workout with Mr. Addict. Since rowing class is very crowded these days, weíve been trying to go to the gym at non-class times and do workouts together. Hereís what we did tonight:
6 min warmup w/ drills
2 min rest
6 min desc.
2 min rest
4 x (:30 sprint, 2:00 rest) [This is what I really wanted to work on tonight. My goal was to get the meter down under 1:50 on my hardest strokes. On the first 2 sprints I got to 1:50 and stayed there the rest of the piece. On the last 2 I got down to 1:49 and 1:48 respectively.]
6:00 medium piece / recovery
2 x (2:00 hard, 2:00 rest)
OK this one is a toughie for me and I get serious doubts about it while I am doing it. It's good for me though as I feel like a winner when I get it done.
200 IM Drill/Swim by 25 :3:30~3:45
150 Kick/Swim :15 RI
4 x 50 Choice (free) :50
4 x 200 3:30
100 FR, 50 BR, 50 FR
50 FR, 50 BK, 50 BR, 50 FR
200 IM I took a breath after the fly...
4 x 50 EZ
4 X This Set
100 IM 2:00
50 BR 1:30 (got :40 rest)
50 BR 1:30 (got :45 rest)
on the last round I did 2 x 50 FR EZ
4 x This Set
50 FR :40
25 BR :40
25 BR :40
On the last two I had to go to :45 on the 50 but kept the whole think to 2:00
50 Kick fast 1:00
50 Kick/Sprint Swim 1:00
I donned fins for this for time saving and feeling tired.
5 x 50 FR EZ
Lifted and stretched for 45 minutes after.
As of today's workout, I've logged 20.65 miles for March 2010.
My Feb total was 16.82.
My January total (including my hour swim) was 18.76.
My goal for the year is to swim 200 miles, so I'm right on target for that, and might actually go even higher.
Oh yeah, and the flip turns are coming along really well, and I'm comfortable doing them both backstroke and freestyle, and in two very different pools. So: happy time!