Mon May 31st 2010
LCM & scy UT swim center
Whitney & Kim Brackin coached
6:30 - 8:30
dove in on time
started LCM in main pool
4 rounds of 150 fr 50 k
assigned 4 x 300 on 4:00
had arm cramps & just couldn't make the interval, so I skipped a 50 or 100 on each round
4 x 50 fl on 1:00
drilled 3 dove 1
went 28 on #4
assigned 4 x 200 on 2:40
continued to hurt & skipped some on each one
4 x 50 bk on 1:00
went 32 on #4
switched to SCY diving well
4 x 100 on 1:10
4 x 50 br
went 34 on #4
I was done with the masters work out
skipped the last 1200 to get ready for the kick set with UT women
12 x LCM 100 k on 3:00 FAST
all from a push
wore yingfa jammers
Kim called out our times,
this was a really tiring set,
give it a try sometime
Updated June 1st, 2010 at 03:46 PM by ande
Had not planned to do any form of swimming after Nationals for a couple of weeks, but the outdoor pool beckoned today. I did still stick with my plan of doing warm-up style swimming:
3 x 100 easy free with 20 seconds rest between 100s
2 x 50 - fly/free
100 easy free
Later in the day, my husband, son, and I decided to hit the trail again for a run. Had planned to do it tomorrow, but it looks to be a busy day, so we went ahead and did it in the early evening.
Son and I did the same 3 mile route. As I promised yesterday, after the first mile we walked 30 seconds. We took 30 second walk breaks every 1/2 mile for the rest of the run. Finished the run in a time of 27:24 which included the walk breaks. This is two minutes faster than we went yesterday. Sure does make a difference with kids when you build in little breaks. He blew past me the last 1/2 mile too.
Husband is on a program where he runs 5 minutes and walks 2 minutes for 2 miles. He really seems to be enjoying it and is talking about doing it on his lunch break. I think it is too hot then so hoping I can talk him into doing it in the early evening.
Iíve been very lazy the last few days. I didnít really set out to take time off per se after natsóI figured I would just listen to my body and do whatever seemed fun to it, and that has been precious little other than vegging out on the couch watching Yankees games. So when I agreed to go do a rowing workout with Mr. Addict at our Y today, it turned out to be a real shock to my system.
A little background: Mr. Addict is a runner. Heíd been wanting to do a hard repeat mile running workout, but for various reasons had not been able to this weekend. So he instead decided that we could do the equivalent rowing workout. Since I didnít have an agenda and just wanted some motivation to do some sort of exercise, I agreed. Hereís how it went:
7 minute-warmup with drills
3 minute rest/easy row
7-minute hard piece [2:22 avg pace]
3 minute rest/ easy row
7-minute hard piece [2:16 avg pace]
3 minute rest/ easy row
7-minute hard piece [2:21 avg pace]
3 minute rest/ easy row
2-minute hard piece [2:06 avg pace]
3 minute rest/ easy row
1-minute hard piece [2:01 avg pace]
3 minute rest/ easy row
1-minute hard piece [1:57 avg pace]
3 minute rest/ easy row
I had intended to descend the 3 7-minute pieces, but really blew up after the 2nd oneóI had tried to bring my pace down under 2:12 during the last minute of the piece, and it really took the stuffing out of me. I was so tired after it that I lay down beside my erg machine during the 3-minute break and just gasped for air. As I was doing this one of the Y staffers giving a tour of the facilities to a prospective member walked into the rowing room. They didnít linger long.
This wasnít my best ever rowing day, but it did make me appreciate how great working out in the water is, and having it there to support you when you get exhausted. I think one of my favorite things in swimming is floating on my back and sculling gently when Iíve just finished a hard satisfying set. Lying on the rowing room floor just isnít the same.
My other take-away from today? Be wary when giving distance-oriented athletes carte blanche to design a workout!
Well the LCM pool opened to public today and I ventured over for a swim as soon as it opened. Swam aone for the most part but got in a good 4k. No pace clock probably meant I was really getting too much rest but it is okay by me on the first LCM practice...here is what I did.
200 Kick no fins
200 Pull paddles and fins
2 x 50 Fly These went well but I inhaled water on #2 and walked 5 yards...
4 x 50 EZ
500 Kick fins and board...25EZ/25HD per 50
4 x 50 EZ
5 x 200 FR 4:00 EZ/HD by increasing by 50 each swim.
6 x 50 BR for technique
6 x 50 EZ
I came home and had a muscle milk...or should I say glass of hemlock...really I wonder what's in everything we eat...I'm not too worried. I may switch to Endurox or some other supp. I agree if you have time and energy to spare with eating the right thing at the right time and preparing it all...you don't need supplements. For those of us who are busy...help in a glass is very convenient.
5 X 100 1:45
4 X 200 3:30
2 X 100 kick 2:30
4 X 50 kick 1:15
1 X 200 IM 4:00
2 X 100 choice stroke 2:15
Four times through. IM'ers should do 1 round of each stroke on the 100's.
10 X 100 Free
5 on 1:40
5 on 1:30
WARM DOWN: 4 X 50 easy 1:00
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
500 choice 1/2 drill 1/2swim easy
Total 4000 yards
Sun May 30th 2010
added some tags to my 200 IM at Nats [nomedia="http://www.youtube.com/watch?v=ECihgAWZiy4"]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
noon to 1:15
dove in on timw
wore B70 jammers
2 rounds of 300 fr 100k 100 im
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
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
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
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
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
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
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)
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
Sat May 29th, 2010
showed up at 6:30 - 8:00
Swam in the
[ame="http://www.usms.org/forums/showthread.php?t=16824"]Eddie Reese Short Course Classic [/ame]
experimented in this race, kicked 15 under & to the flags on the surface, wasn't faster for me
(order on both relays was Tyler Blessing, Mike Varozza, Brad Bailey, Chris Eckerman)
200 free relay: (the old record was 1:24.05)
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
SCM, with Carrie
Warm – up (900)
300 swim – 200 IM Kick
4 x 50/45 Build
8 x 25/30 Strong
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
300 easy swim
Total: 3300 meters
Updated May 29th, 2010 at 09:34 PM by poolraat
Swam with Columbus Sharks
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
21-29 Ez/Mod/Hard repeat 3x
31-40 Swim Choice
41-50 Desc 1-4, Hold #4 for 5-10
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!!
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 kick w/fins
300 easy w/fins as 100 fly, 100 kick, 100 swim
Total 1300 meters
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?
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
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
July 8 - 11, 2010
Senior Circuit #4
07/23/10 - 07/25/10
2010 South Central Long Course
Days till LCM ZONES
does anyone ever read my blog to the very end?
Updated May 30th, 2010 at 05:12 PM by ande
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!!!!!
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