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  1. Let The Music Play On

    by , January 17th, 2010 at 10:08 PM (Meet Director's Path to Tranquility)
    “Music produces a kind of pleasure which human nature cannot do without”
    -Confucius

    It has been a busy weekend processing entries and planning for the meet. Tropical themed music is played during warmups and during the break in the middle of the meet. Trying to keep the meet fresh, new music is substituted in and out of our play list each year. There are the annual standards (Margaritaville, Limbo Rock, Jump In The Line), but there are always a few new ones thrown in. Because the song list is now large, we can retire a tune and bring it back in a few years so the play list always changes.

    This year, the new ones include Wipeout (surfing tune), Under The Sea (Little Mermaid), Luna Barranquillera (Columbian salsa), and the Macerena. I had to edit the last one down - my brain can only listen to about 2 minutes of it.

    The play list is not just thrown together. No, no, no! It is carefully assembled with thought and tested like a fine cabernet. The warmups begin slowly as swimmers are entering the pool, stretching, and getting their bearings. Reggae, and melodic Hawaiian tunes start out from the sound system to tease the palate. As warmups progress, the noise level increases, and sprint lanes are started, the rocking calypso and latin rhythms are belted out. Later the pool begins to clear and swimmers begin settling in - the mellow steel drum tunes then drift through the air. The playlist for this year is now set. I've always wanted to be a DJ.

    Problem entries to date:
    • With the online USMS registration, there have been no outdated registration cards submitted to date. However, three entries did arrive without registration cards. Emails were sent to all. The first swimmer eventually sent in a copy of her card, but unfortunately, it arrived after the 500 free that she entered was filled. I told her she would be placed on standby - if one of the Florida swimmers on hold (who entered the 500) decides not to come, she's in.
    • The second swimmer said she was registered, but had not yet received her card. I pointed her to the USMS web site to download a copy last week. Nothing yet - I think she just pulled an excuse out of . . .
    • The third was a bit of a problem. The guy sent the payment receipt for his registration attached to his entry. After contacting him by email, he said he would send me the card. Minutes later, I received yet another copy of his payment receipt. I wrote back explaining that the payment receipt does not indicate his team, age, USMS number, and is not his card. I attached a copy of my card as a sample. No reply to date.

    The baseball caps and maracas pens arrived on Friday for our new swimmer souvenirs and coconut relay prizes.

    Still no lap counter cards. The local high schools have their regional season end meet the day before our meet (not at this pool). That means Plan B - borrowing their lap counter cards - may not be possible - from any high school. This issue is turning into one big headache.

    More workers were recruited with another email and with personal pleas after Saturday's workout. Still some slots need filling.

    66 entries to date, and 2 pending
    Expecting a boatload of entries the day after Monday's holiday and after weekend

    Updated January 17th, 2010 at 10:22 PM by Rnovitske (grammar)

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  2. Sunday

    by , January 17th, 2010 at 10:01 PM (Swimming, Life, and Other Stuff!)
    Nasti Swim Practice Today:
    *600 Free Swim
    *200 Backstroke Swim (extra time)
    *3 X 300 on Freestyle on 4:30 interval
    *200 Kick alt flutter/dolphin
    *8 X 75 on 1:30 swimmer choice (I did alt. IM/Fly/Back/Free)
    *200 Free Pull w/Buoy
    *7 X 50 Free Sprint on 1:00 interval
    *ez 100 cool-down
    3150 scy

    I found an interesting event in Orland Park (Chicago Suburb)Illinois.
    You can go 100 X 100's, 100 X 75's, or 100 X 50's. The interval pace is 1:40. Swimmers will be grouped in lanes with swimmers doing the same distance.
    You can purchase an event tee-shirt during sign in! I'm thinking this would be a good practice leading up to the summer ow 10K I'm planning to swim. I guess I'd do the 75's. I don't think I could do 1:40 pace for 100-100's! (10 or 20 maybe, but not 100!) The 75's would give me a 7500 workout which would be the longest workout I've ever done. A 1:40 interval seems really slow but maybe after 70 or so I would appreciate the slower pace. I may put this on my calendar!

    Tomorrow (I have the day off for MLK day) I'm planning to do a solo 1 hour swim with my new watch! (Jimby's great 1 hour swim inspired me!) The watch counts laps and keeps splits.
    After the hour swim I'll do 10 X 100 set. I'm not sure of the pace or if it will be free or backstroke. I'll just wait and see what seems right at the moment.
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  3. Sunday run

    by , January 17th, 2010 at 08:19 PM (A comfort swimmer's guide to easy swimming)
    1/18/10

    Run on treadmill at gym.
    walk/jog 0.1 mi to warmup
    run 3 mi starting at 10 min/mi and increasing speed to 8 min mi at finish.
    jog/walk .25 mi to cool
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  4. Dryland workout

    by , January 17th, 2010 at 08:12 PM (Elise's Fitness Fun)
    Short workout today with a variety of things:

    Jump rope: 200 skips

    Squats: Bar x 20

    Push-ups with bosu ball:
    20
    15
    10
    5

    Incline sit-ups: 2 sets of 25

    Lat pull-down: 100 x 12, 120 x 8

    Bicycles: 1 set of 100

    Good morning darlings: 1 set of 50

    Dreadmill workout: 1 mile as follows - 2 minutes walk at 3.0 mph, 1 minute run at 8.0 mph, 2 minutes walk at 3.0 mph, 1 minute run at 8.5 mph, 2 minutes walk at 3.0 mph, 1 minute run at 9.0 mph, 2 minutes walk at 3.0 mph, 1 minute at 9.5 mph

    30 second walk

    Rowing: For 10 minutes, alternated 1.5 minutes of easy row at <100 watts with 30 seconds of moderate to hard row at 210-225 watts.

    Stretching on precor.
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  5. Sunday, Jan. 17

    by , January 17th, 2010 at 04:12 PM (The FAF AFAP Digest)
    I ventured to the RecPlex today with FortSon, hoping it wouldn't be too crowded. It wasn't bad, and I had a lane to myself for over half my workout. But the pool was very shallow, pretty hot and had no backstroke flags. So I revised my planned workout to exclude backstroke. I also didn't do much speed work given the temperature. But that's fine, and consistent with me finishing out my "recovery" week.

    Swim/SCY/Solo:

    Warm up:

    700 various

    Transition/Drill Set:

    30 x 50 @ 1:00, done as:

    10 x 50:
    odds = PLD breast
    evens = dolphin kick w/board

    10 x 50:
    odds = fly drill (either chest press or single arm)
    evens = breast pull w/pull buoy

    10 x 50:
    odds = double shooters on back w/fins
    evens = dolphin kick w/fins & board

    50 EZ

    Aerobic Set:

    10 x 100 @ 1:45 w/fins
    odds = PLD breast (went 1:20-1:25)
    evens = lope free (went 1:05s)

    100 dolphin dive

    Endurance Kick:

    40 x 25 kick, no fins @ :30
    30 w/kick boards
    10 done backstroke kick (it was too annoying without flags and shallow water to do more)

    100 dolphin dive

    Speed Set:

    5 x (4 x 25) w/fins
    #1 = easy speed fly
    #2 = easy
    #3 = AFAP free
    #4 = easy

    100 dolphin dive

    Total: 5050

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I felt like I got a pretty decent workout in despite a subpar pool. Got in a good mix of things. I've been enjoying the drill work I've done this week.

    I'm hanging out with my sister this afternoon. Watched some of the Vikings game. Go Vikes! Tonight, I'm dining with 3 of my friends and former Bullets teammates: FlyQueen, Aquafeisty and Chicken of the Sea. Can't wait to see them!

    Updated January 18th, 2010 at 10:56 PM by The Fortress

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    Swim Workouts
  6. Sun Jan 17th, 2010

    by , January 17th, 2010 at 03:28 PM (Ande's Swimming Blog)
    Sun Jan 17th, 2010

    [ame="http://www.usms.org/forums/showpost.php?p=203729&postcount=1334"]FINA BANNED full body tech suits for masters [/ame]

    my son dane just competed in the cheer nationals in Orlando

    PRACTICE & Meet

    MEET

    2010 ST TXLA New Years Classic

    wore JAMMERS

    Meet Results

    RACED Men's 15 & Over 50 Free
    went 22.48
    got 9th, scratched finals

    I'm pretty pleased

    Tomorrow is:

    200 Free 1:50.70Y (tempted to go for a 100 time)
    100 Back 53.32Y
  7. 1/17: Some swimming

    by , January 17th, 2010 at 10:31 AM (Random Nonsense)
    Lifetime SCM

    10x
    - 100 ez swim
    - 100 kick w/ snorkle
    - 100 kick w/ board
    200 ez swim

    3200M

    Swimming hurts the ribs some.

    Tidbits not blogged about

    1/15: 2k of kick, but I tried to get out of the pool like normal and almost cried. Ribs hurt a lot after trying to pull myself out. Not a setback, so that was good.

    1/16: Weigh in before carbs day 182.8, down 11.6 lbs in 13 days. Lazy wife said I have not been this lean since high school. Still no six pack. Ate cinnamon rolls, pasta and pizza and drank lots of wine.

    Please make a special note, aquageek was right. He said there is no way that my calories count from my stationary bike is right (~300 calories/hour). I think he said I was probably doing 1,000 calories/hour, and I argued that it was probably more like 500. I have been doing between 1-2.5 hours of cycling a day, and am averaging a little less than a pound a day. For the math to work, I must be burning about 1,000 a hour cycling.

    Stationary bike seems to suppress my hunger while swimming and lifting seems to increase it.

    Updated January 17th, 2010 at 01:43 PM by qbrain

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  8. Elegy for the Loss of Speed

    by , January 16th, 2010 at 10:49 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    With FINA's ban today of high tech body suits for masters swimmers, I know that my swimming times will add a bit of time--several decades, actually, per event.

    I didn't think this prospect would make me sad, but I find it is, in fact.

    Oh, it seems like only yesterday when the Speedo Corporation came out with its kneeskin Aquablades, quickly dubbed "girlie suits" by all the guys on our team, and almost as quickly adopted as our new favorite items of clothing!

    But too close to the sun old Speedo's Icarus flew! Too far from girly, too proximate to cheating!

    I would write my own elegy for the loss of these suits, the loss of my youth, the sudden emergence of the old man who has long hidden himself with high school times inside these Ponce de Leon raiments!

    So instead I shall just quote some lines from Elegists all dead themselves now.

    Let us hope that after a while, hedonic adjustments will take place, and that each of us, in our own way, will grow content once more inside our withering, slowing flesh, no longer quick but not yet dead!



    From:
    Ave Atque Vale

    by Algernon Charles Swinburne


    XVIII
    For thee, O now a silent soul, my brother,
    Take at my hands this garland, and farewell.
    Thin is the leaf, and chill the wintry smell,
    And chill the solemn earth, a fatal mother,
    With sadder than the Niobean womb,
    And in the hollow of her breasts a tomb.
    Content thee, howsoe'er, whose days are done;
    There lies not any troublous thing before,
    Nor sight nor sound to war against thee more,
    For whom all winds are quiet as the sun,
    All waters as the shore.


    From:
    A Reminiscence

    by Anne Brontë

    Yet, though I cannot see thee more,
    'Tis still a comfort to have seen;
    And though thy transient life is o'er,
    'Tis sweet to think that thou hast been;
    To think a soul so near divine,
    Within a form so angel fair,
    United to a heart like thine,
    Has gladdened once our humble sphere.



    From

    The Love Song of J. Alfred Prufrock
    by T S Eliot



    No! I am not Prince Hamlet, nor was meant to be;
    Am an attendant lord, one that will do
    To swell a progress, start a scene or two,
    Advise the prince; no doubt, an easy tool,
    Deferential, glad to be of use,
    Politic, cautious, and meticulous;
    Full of high sentence, but a bit obtuse;
    At times, indeed, almost ridiculous
    Almost, at times, the Fool.

    I grow old… I grow old…
    I shall wear the bottoms of my trousers rolled.

    Shall I part my hair behind? Do I dare to eat a peach?
    I shall wear white flannel trousers, and walk upon the beach.
    I have heard the mermaids singing, each to each.

    I do not think that they will sing to me.

    I have seen them riding seaward on the waves
    Combing the white hair of the waves blown back
    When the wind blows the water white and black.

    We have lingered in the chambers of the sea
    By sea-girls wreathed with seaweed red and brown
    Till human voices wake us, and we drown.



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  9. A so so day at the races

    by , January 16th, 2010 at 09:19 PM (Mixing it up this year)
    Today was not a good meet. I was not too up for this one. My 100 Free was 1:04.43 which was in the ballpark of normal times. My 200 Back felt good but the time stunk with a 2:48.16.

    By the time I got to the 200 Fly I had decided not to go out too fast and it was not too bad but it was alittle slower than I expected with a 3:15.76.

    Between all the races and warm ups and warm downs 2000 yards for the day
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  10. Catching up

    by , January 16th, 2010 at 08:16 PM (Elise's Fitness Fun)
    Didn't work out Thursday, but got in workouts on Friday and a short one today.

    Friday - Swim workout, mostly with fins. Got in 2,000 yards. On one of the sets, I did 4 x 100 swim with fins immediately followed by a hard 25 of kick. On odds, followed with a hard dolphin kick on back, and on evens, followed with back kick. The 100s were fly/fly/free/fly on the odds, and free/free/fly/free on the evens. Took one minute rest between each 125 swim.

    Later on Friday, hit the weight room for the latest phase. The emphasis right now is on strength maintenance. Sure did feel easier on the body when I was working out, although today I was a little sore in the upper body.

    20 squats with bar

    Push-ups with bosu ball:
    20
    15
    10
    5

    Lat pull-downs: 2 sets of 100 x 10

    Incline sit-ups: 2 sets of 25

    Bicycles: 1 set of 100

    Good-morning darlings: 1 set of 50

    Held bridge for 30 seconds

    Held plank for 1 minute

    Dreadmill workout: 2 miles of the following:

    Mile one - alternated 2 mnutes at 6.0 mph with one minute at 7.0 mph

    Mile two - alternated 2 minutes at 5.5 mph with one minute at 8.0 mph

    Today, got to pool and was told that a birthday party was going to be coming in 40 minutes. So, got in a quick 1500 yards of the following:

    Warm-up: 200 free, 200 back dolphin with fins, 200 alternate 50 kick on back with 50 kick on side

    8 x 25 - fly drill: 3 rt/3 lt/3 full

    4 x 25 AFAP fly on :45

    4 x 25 back AFAP on :45

    6 x 50 breast kick on 1:00

    200 easy free

    Lower back seems to be loosening up. Everyday, I do some stretching utilizing two yoga moves, child's play and sphinx. Also usually do a bridge and that really seems to be stretch things out. Go back to chiro on Monday. I'm going to ask for some more of that ultrasound treatment. It seems to work wonders.
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  11. I Liked This Workout

    by , January 16th, 2010 at 05:57 PM (Swimming, Life, and Other Stuff!)
    This morning's swim was with nasti's.
    There were a ton of people at practice today! 4-6 people in all 8 lanes! Lots of new faces. I don't know if it's a "resolution revolution" or just alot of new people wanting to get Nasti! Time will tell.

    I liked the descending flow of today's workout. I thought I was going to be tired today due to working out so late yesterday but I felt great and had fun while swimming this.

    1) 600 Freestyle Swim
    2) 5 X 100 Free on 1:45 interval
    3) 4 X 50 Kick on 1;15 no fins
    4) 5 X 100 Free on 1:40 interval
    5) 4 X 50 Kick on 1:15 (I lost my legs so I did easy backstroke)
    6) 5 X 100 Freestyle on 1:30 interval (managed to hang on ok)
    7) 4 X 50 IM Order Sprint all out on 2:30 interval
    8) easy 100 cool-down
    2,800 scy

    After swimming I stopped by the store and got my new tri bike fitted to me. It felt much more comfortable than it did Christmas morning.
    Time to go stir the chili and finish my new jodi picoult book!
    GO COLTS!
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  12. Sat Jan 16th, 2010 practice & meet

    by , January 16th, 2010 at 05:13 PM (Ande's Swimming Blog)
    Sat Jan 16th, 2010

    [ame="http://www.usms.org/forums/showpost.php?p=203729&postcount=1334"]FINA BANNED full body tech suits for masters [/ame]

    PRACTICE & Meet

    whitney coached
    scy diving well
    6 - 7:30
    swam with paul, brandon, and nate
    beside tyler todd marcio larry & max
    dove in 6:10ish

    wore leg skins to take it easy

    warm up
    250

    main set

    4 x 400 on 5:00 desc
    4:40 4:28 4:23 4:13

    assigned 6 x 200 100 k 100 sw
    did 6 x ( 100k, 50 rest, 50 swim)

    8 x 100 on 1:20 hold mile pace
    held 1:03's

    16 x 50
    3 on :35 1 easy on 1:00


    MEET

    2010 ST TXLA New Years Classic

    wore JAMMERS

    Meet Results

    200 IM
    Rasmussen, Ande 46 TXLA-ST 2:06.03
    27.21
    1:00.54 (33.33)
    1:36.61 (36.07)
    2:06.03 (29.42)


    100 FR
    went out slow and died, disappointing
    42 Rasmussen, Ande 46 TXLA-ST 51.88
    24.35
    51.88 (27.53)



    SUN
    # 22D Men 15 & Over 50 Free 21.99Y
    # 25D Men 15 & Over 100 Fly 51.80Y

    MON
    # 32D Men 15 & Over 200 Free 1:50.70Y
    # 34D Men 15 & Over 100 Back 53.32Y
    Categories
    Swim Workouts
  13. Easy day today

    by , January 16th, 2010 at 12:05 PM (A comfort swimmer's guide to easy swimming)
    Saturday, 1/15/10

    SCY, Solo

    100 easy free
    12 x 50 on 1:00, focus on SDK off walls (at least 6) and stroke count (15 down 16 back)
    4 x 50 fly on 1:30, focus on 6-8 sdk and timing of kick and stroke on breakout
    4 x 100 kick on back on 2:15
    4 x 100 pull free w/p&b on 1:40 breathe 3/5 by 25
    4 x 100 pull back w/buoy only on 1:45, focus on catch
    200 easy

    Total: 2300 yards
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  14. Quick Kick, Friday, Jan 15

    by , January 16th, 2010 at 11:58 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 variety

    Main Set 1: hypoxic kick w/MF

    10 x 25 shooters on back @ :30
    10 x 25 easy speed fly @ :30
    10 x 25 shooter on belly @ :30
    10 x 25 easy speed fly @ :30
    10 x 25 shooter on back @ :30

    50 EZ

    Love this set! One of my favs.

    Main Set 2: Endurance Kick: The Chris Stevenson set:

    dolphin kick w/MF & board

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 300 @ 4:30
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    100 EZ

    Total: 3200

    -----------------------------------


    Commentary:

    Blogging from my iPhone. Please ignore typos, Jimi.

    I had to get up very early to drop some of my brood at the airport for their ski trip. No idea at all how some of you regularly rise when it's dark!

    I wanted to do another set, but ran out of time. I had to attend a memorial service for a friends whose kids were my kids' friends and teammates. Very sad.

    I also ran into the mysterious Cage Fighter. He's gone hard core and is practicing with the Fish -- lots if distance free. He looks leaner than ever. I had to remind him to renew his masters registration so he could come swim at Zones with us.

    I flew to Chicago yesterday. Today, I'm touring Northwestern with FortSon, my sister and nieces and then tooling around Chicago. Cheers!
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  15. Friday Jan 15th USS MEET RESULTS

    by , January 15th, 2010 at 10:53 PM (Ande's Swimming Blog)
    Fri Jan 15th, 2010

    MEET

    2010 ST TXLA New Years Classic

    wore JAMMERS

    Meet Results

    cool thing about this meet is Missy Franklin is swimming. She's really fast.

    50 Back
    went 25.15
    went 24.64 at this meet last year in full B70

    I'm pretty pleased with this swim.

    50 Fly
    slow start
    6 SDKs
    glide turn
    went 24.34




    SAT
    # 10D Men 15 & Over 200 IM 1:58.39Y
    # 12D Men 15 & Over 100 Free 48.92Y

    SUN
    # 22D Men 15 & Over 50 Free 21.99Y
    # 25D Men 15 & Over 100 Fly 51.80Y

    MON
    # 32D Men 15 & Over 200 Free 1:50.70Y
    # 34D Men 15 & Over 100 Back 53.32Y

    Updated January 16th, 2010 at 11:19 PM by ande

    Categories
    Swim Workouts
  16. Falalalala Friday!

    by , January 15th, 2010 at 10:48 PM (Swimming, Life, and Other Stuff!)
    Yippee, I love the Friday before a 3 day week-end!
    I swam solo today at LA Fitness. I am going there as much as possible since my membership will lapse in February.
    The water was HOT per normal but I had a lane to myself which was sweet!
    I had [U]exactly 60 minutes to workout tonight so here's what I did:
    *500 Freestyle Swim Warm-up
    *5 X 100 Free on 1:45
    *400 Freestyle Swim w/paddles
    *8 X 50 free on :55
    *300 Freestyle Swim
    *4 X 75 Backstroke on 1:30
    *200 Backstroke
    *8 X 25 (4 fly/4 back) on :40
    *100 Free
    *100 IM
    3,000scy

    I feel like I have a sinus infection every other week. I just can't seem to shake it. Today I felt dizzy at work; not sick or weak just dizzy.
    Early on this winter I'd take a day off when I felt like this but it doesn't seem to make a difference so I'm just going to swim anyway. Do you think ear plugs or nose clips would help this situation? I have been using saline nose spray alot lately. It seems to stop the daily nosebleeds for some reason.
    I'm beginning to think I need to move from the cold Indiana winters to a more tropical and sunny location. Any suggestions?
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  17. 1/15/2010

    by , January 15th, 2010 at 08:19 PM (The Labours of SwimStud)
    I had a great workout day today.
    I swam and held good intervals and kept on the interval when the going got tough. My lifting felt really good too, more power than normal and I got weight or rep increases on the 3 big power group moves: Leg Press, Bench Press and Chins/Pulls. Strange that I had more zip..especially at the end of a week. Perhaps it is Muscle milk that I had since I ran out of endurox.
    Here's the Swim:

    200 K no Fins

    • FR Snorkel Set:
    • 1 x 200 3:30
    • 2 x 100 1:45
    • 4 x 50 :50
    • 8 x 25 :25

    200 K no Fins

    • IM Set:
    • 1 x 200 IM 4:30
    • 2 x 100 IM 2:15
    • 4 x 50 IMO 1:05
    • 8 x 25 IMO :30

    AND I MADE THEM ALL--Usually I can't quite do it. I have made a more EVF pull in fly and it seems to save me energy...well I am hoping that's the case.

    200 K no Fins

    • FR Paddle Set:
    • 1 x 200 3:20
    • 2 x 100 1:40 went on 1:35 on #2
    • 4 x 50 :45 held em
    • 8 x 25 :20 just about made them.



    • Cool
    • 4 x 50 EZ Free


    The last 2/8 x 25 might have got out of control and slipped to :25 but I worked hard regardless and left it in the pool on this one.

    Went to the Gym and found myself doing 10,8,8 on pulls and 8,8,8 on chins. Chest Pressed 140lb x 12, 10, 10
    Leg pressed 320lb 12, 12,12 supersetting calf presses in between.
    Just felt like I worked harder today...will see if this continues with the next 2 workouts where I'll use Muscle Milk again.
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  18. "Fast" Friday

    by , January 15th, 2010 at 02:11 PM (A comfort swimmer's guide to easy swimming)
    Friday 1/15/10

    My sprinting isn't so fast but hopefully it will get better as SCY Nationals approaches.

    SCY, Solo

    300 swim free
    200 kick flutter on back
    200 IM drill

    swim 6 x 50 on 1:00 choice: build to about 85-90%.
    (went fly-back-free-free-back-fly)
    100 easy

    swim 4x around
    (odd rounds free, even rounds choice):
    {
    50 FAST on 1:00
    (evens free - 30, 31, odds back - 35, 36)
    25 easy on 1:00
    }

    swim 4x around (all choice)
    {
    25 FAST on :30
    (1, 3 fly - around 16, 2, 4 back around 18)
    50 easy on 1:30
    }

    pull 2 x 200 on 3:40: alt. free/back by 25

    kick 8 x 25 on 45 w/MF: odds smooth, evens all out
    odds around 17, evens 12-13


    swim down 300 easy

    --
    Total: 2500 yards

    Evening run on treadmill at gym.
    walk/jog 0.1 mi to warmup
    run 3 mi starting at 10 min/mi and increasing speed every 1/4 mi to 8 min mi at finish.
    jog/walk .25 mi to cool

    Updated January 16th, 2010 at 09:39 AM by poolraat

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  19. Sarasota Y Sharks Masters 5:30 Workout -01/18/10

    by , January 15th, 2010 at 01:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are hosting a meet next weekend, so we'll reduce the yardage this week.

    SCY

    WARM UP:
    1 X 300 5:20
    3 X 100 1:40
    1 X 200 3:00
    2 X 100 1:30
    8 X 50 :50
    Descend 50's 1-4/5-8

    3 X 100 kick 2:15

    8 X 25 kick*fast, no board* :45

    8 X 100 2:00
    50 stroke/50 free

    6 X 100 free 2:00
    Swim all at 85/90%

    8 X 50 1:00
    odd: easy
    even: fast

    8 X 25
    odd: build to race finish
    even: blocks, sprint 20

    WARM DOWN: 4 X 50 easy 1:00

    4100Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout -01/16/10

    by , January 15th, 2010 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 75 1:15
    1 X 300 4:45
    4 X 50 :45
    1 X 200

    4 X 100 kick 2:15

    2 X 200 4:00
    Alternate 25's kick/swim. Kick is fast without a board, no fins.

    1 X 200 free 3:30
    1 X 100 fast 2:00
    4 X 50 descend to fast 1-4 1:15
    50's and 100 are choice.

    20 X 25 :40
    Sprint 20 yards no breath.
    Take 1 minute rest after # 8 and #12.

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
    Categories
    Swim Workouts