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  1. Swim and thoughts about running

    by , August 21st, 2009 at 08:35 PM (Elise's Fitness Fun)
    Got in my first swim for the week! It is definitely starting to show that I haven't been training hard in the pool for a few weeks. Got in late on a group workout and used the first set as a warm-up.

    8 x 150 on 3:00 - did easy free/drill/easy free

    10 x 50 free kick on 1:00 (no fins)

    200 drill

    10 x 50 - Reverse IMO on 1:00

    100 easy

    2500 yards

    Got a chance to talk to the former pro triathlete about training for a 5k. He actually has a running background and competed for an SEC school in the steeplechase. I was glad to hear that he thinks long, slow runs are a waste of time in training for 5ks. He said I would be much better served to do intense runs of 2 to 3 miles than do long slow runs. Other workouts he suggested:

    1. A 45 minute run with surges.
    2. 6 x 400 with a 400 recovery between each 400.

    Think I'll give these a try in the next week.
  2. Friday, 8/21/09

    by , August 21st, 2009 at 12:43 PM (A comfort swimmer's guide to easy swimming)
    I love the early morning swims but soon it will be too dark to swim outside in the mornings. Right now I can just barely see the pace clock when I start and each morning it's a little darker when I start.

    SCM, Solo

    100 swim free
    200 kick choice
    (did 100 with board, 100 on back)
    300 pull w/buoy only
    200 back
    100 IM swim

    300 swim free on 5:00
    (went 4:35)
    3 x 100IM on 2:00
    (did these all at 1:45)
    100 easy

    6x around choice of strokes
    50 drill (no rest here)
    25 build (only enough rest to hop out and on the blocks)
    hop out and sprint a 25 off the blocks
    20-30 sec. rest
    (Didn't have starting blocks, just went from a push. did 2 rounds of fly-back-free)

    swim down 8 x 25 on 30: odds choice, evens free with 2-3 breaths tops
    Did back on odds
    Total: 2400 meters

    I won't swim at all this weekend. Tomorrow a friend and I are hiking to one of the high lakes in the Ruby Mountains. That will take most of the day.
    Sunday the pool is closed. Back at it on Monday.
  3. Thursday, 8/20/09

    by , August 21st, 2009 at 12:31 PM (A comfort swimmer's guide to easy swimming)
    Thursday was a bit of a disaster! Was going to swim during my lunch hour with my swim buddy, then I found out that the water line to the icemaker in the fridge hd sprung a leak and needed immediate attention. So after 3 hours and 3 trips to home depot (that took 2 of the 3 hours!), I got that fixed but missed the noon swim. So I went to evening swim. Then I got to the pool to find out that I forgotten the workout sheet. So I winged it as best as I could from memory. I got 1 set right.

    300 free
    200 kick w board
    200 pull, buoy only
    200 back
    4 x 50 drill

    2x through,
    4 x 50 drill
    4 x 75 build
    1st round free
    (drill -fist swim on 1:00, build on 1:20)
    2nd round back
    (drill - fist swim on 1:05, build on 1:30)

    12 x 25 on :40, as 1 sprint fly, 2 free for recovery

    100 easy cool down

    Total: 2500 meters
  4. Fast Friday Aug 21st, 2009

    by , August 21st, 2009 at 12:00 PM (Ande's Swimming Blog)
    Friday Aug 21st, 2009


    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with Tyler, Todd, Ned, Larry, & Doug
    dove in on time

    wore B70 LEGS

    3 x 500 swim till 6:30

    Main Set

    200 strong
    went 2:26

    200 easy

    100 strong
    went 1:09

    100 easy

    50 strong
    went 30

    50 easy

    200 strong
    went 2:22

    200 easy

    100 strong
    went 1:05

    100 easy

    50 strong
    went 28

    50 easy

    200 strong
    went 2:15
    this is my best in practice 200 fr at Garrison

    200 easy

    100 strong
    went 1:01

    100 easy

    50 strong
    went 27

    50 easy

    assigned 400 easy
    did 200 easy


    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    a yet to be named SCM meet in San Antonio

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
    Swim Workouts
  5. Shoulder is better today but still not going to tempt fate

    by , August 21st, 2009 at 09:54 AM (Mixing it up this year)
    Another just easy workout to keep the shoulder moving but nothing stressful.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 SPRINT
    5x100 @ :15R Fly w/fins on back
    5x100 @ :10R Free drill w/fins and lots of kick
    500 Free felt strong and good

    Total 3000 meters

    I will be swimming the warmup with the kids today so just went easy this morning. Seemed like a number of the tri's mensioned an open water swim this weekend on Sunday. I want to do it but also am playing it somewhat safe this time around. We shall see 3.5 miles on sunday if I am up for it.

    The evening workout was only 1000 yards since we had storms that kept us out of the pool the rest of the night

    Updated August 22nd, 2009 at 05:21 PM by Donna

  6. Thursday and Friday August 20th and 21st

    Made it to spin class last night. I wanted to die about 15 minutes in. Fortunately that turned around pretty quickly. I did about 20 minutes of shoulder exercises and core work after that before coaching.

    This morning I made it to the pool!!!
    Swam a 200 free with a slightly pissy shoulder. Then did a 300 kick with long fins. Coach had me do the next set with my long fins all kick.

    2 x (300 free, 3 x 100 IM descend)

    Took the fins off and tried to swim but it was painful so I did a nice easy 100 c/d rather than the next set.

    My legs are pretty toasted after running, spinning and all the kicking. It feels great to be in the water though. Long fins are fun!

    The 4:30am alarm was not nearly as bad as I thought. We shall see how I feel at the end of the day. First full day of all day Kindergarten!
  7. Thursday @ FPAC

    by , August 20th, 2009 at 10:48 PM (Swimming, Life, and Other Stuff!)
    Tonight was a non-descript 3,200 LCM practice at Forest Park w/Nasti's. I felt choppy, slow, and fat!
    The big bruise I already had on my wrist got nailed by a wide stroker in the next lane; I wanted to cry!
    I was glad when this workout ended. I am beginning to think I needed some type of break after nationals. Big Shoulders is about 3 weeks out and I figured I needed to build it up the last 2 weeks. The way I feel right now I don't think this is the right choice.
    Since my swim was rather depressing I decided to stay for the weekly "Thirsty Thursday" on-deck after the pool closed. Tonight we had a keg and 7 or 8 different dark/strange beers to sample. I got a happy buzz and no longer really cared about my lousy practice. My wrist felt better too! (pizza, chips, crackers and cheese to eat)
    I ran the "Pacer" 3 times today through level 5 with 3 different classes. I wonder what a good score would be for a 53 year old. I'm going to try it to max next week and see what happens. The problem is my arthritic knee will give out long before the rest of me.

    Tomorrow is our big Coyote Wellness Kick-off at school. I just I-poded a medley of simple dances we will all (745) do in the gym together. I am setting up exercise stations in 6 pods of the school representing the 5 components of fitness plus 2 fit minute workout routines. I hope my mom volunteers show up. It should be fun!
    Wish me luck!!
  8. Team Practice, Thursday, Aug. 20

    by , August 20th, 2009 at 09:32 PM (The FAF AFAP Digest)
    Drove out to Mason with my little one in tow.


    Warm up:

    500 swim
    2 x 150 kick
    300 pull
    2 x 75 drill
    2 x 75 ? (I did shooters)

    400 IM kick
    75 kick/25 swim

    Sprint/lactate set:

    I was somewhat flabbergasted to see this set at the start of a SCY season after the pool had been closed for two weeks! I thought I'd be lounging around doing aerobic work ...

    24 x 50 @ 1:00
    2 EZ, 1 AFAP (every other AFAP from a dive, extra 30 seconds rest on dive ones)

    I did all the fast ones backstroke with fins. Went 6 24s and 2 25s.

    100 EZ

    Pull set:

    2 x 250 pull w/some breathing pattern
    I did backstroke kick at a pretty quick pace instead.

    200 EZ

    Total: 3750



    I'm leaving for the beach in NC for a week tomorrow. I plan to swim in the ocean some. I may look for a wet suit when I'm down there. There's also a Y close by that I swam at last year. My only concern is the weights. I think there was a really subpar weight room at the Y. My hammies are still slightly sore from the squats the other day.

    Fall Meet Plan:

    I have a tentative meet plan for the fall:

    1. Sept. 26 DCAC's Fall Ball

    (I may swim the 100 and 200 back at this meet. There are no 50s except for the 50 free and I'll sort of be in aerobic mode. Well, for me.)

    2. Oct. 27 Sprint Classic at GMU

    (unless Mr. Fort runs the MCM)
    (Looked at the order of events. Not sure whether to start with 50 back or 100 fly. Last year, I opted for the 100 fly.)

    3. Nov., Thanksgiving SCM Meet at Freedom Center

    4. Dec, SCM Zones at Flushing Meadow Queens, NY

    (This is the pool I almost swam at last May before my meet entries were lost. Not sure exactly when the meet is yet, but I know a bid has been placed. I may only swim one day at this meet, depending on life. I hope it's not the first weekend of Dec. immediately after the Thanksgiving meet here.)

    Updated August 20th, 2009 at 10:15 PM by The Fortress

  9. Weights out of town

    by , August 20th, 2009 at 08:24 PM (Elise's Fitness Fun)
    Drove my husband to the eye doctor today which is about 70 miles away. While he was being examined, I went to the nearby Y and got in a quick weight lifting workout. Great weight room, but different set-up made it difficult to find everything. Did a couple of exercises I don't usually do.

    Husband had good news at doc. Eye has fully healed from surgery and he no longer has any restrictions except for flying. He may be having a preventative-type surgery in a month on the other eye.

    Weight room workout was as follows:

    Bench press: 2 sets of 75 x 15
    Lat pull-overs: 2 sets of 6 plates x 15
    Overhead press: 2 sets of 30 x 15
    Triceps press: 2 sets of 40 x 15
    Alt. hammer curls: 2 sets of 12 x 15

    1 mile easy run on treadmill

    Updated August 20th, 2009 at 09:22 PM by elise526

  10. Thursday Aug 20th, 2009 FAST Friday on a Thursday

    by , August 20th, 2009 at 11:47 AM (Ande's Swimming Blog)
    Thursday Aug 20th, 2009


    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with Tyler, Todd, doug, Nate, Larry, Amy Brandon, & Meghan
    dove in on time

    2 x (200 fr 100 k 100 IM 50 feet first scull 50 fr with 3 breaths)

    Main Set
    wore B70 LEGS

    10 x 50 (2 on 2:10)
    odds fr 85% for time
    held 32's
    evens easy


    8 x 50 (2 on 2:10)
    odds fr 90% for time
    held 29's
    evens easy


    6 x 50 (2 on 2:10)
    odds fr 95% for time
    held 28's, went 27 on #6
    evens easy


    4 x 50 IM order FAST for time on 1:30 to 2:00
    fl 28
    bk 32
    br 37
    fr 26

    400 easy


    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    a yet to be named SCM meet in San Antonio

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
    Swim Workouts
  11. Nice and Easy for a few days

    by , August 20th, 2009 at 08:57 AM (Mixing it up this year)
    Did not want to push to hard today, just nice and loose swimming to keep my feel.

    400, 300, 200, 100 @ :15R Free
    500 Free kick w/fins moderate pace
    5x100@:05R Fly drills w/fins #1 chest press arms at side, #2 chest press arms in front, #3 front skull, #4 fly kick on side, #5 fly kick on back

    5x100@1:45 Free w/fins use the legs let the arms just go thru the motions, held 1:19's
    500 Free kick w/fins easy

    Total 3000 yards
  12. In and Out

    by , August 20th, 2009 at 02:39 AM (Swim like an Orca, but faster !)
    WSAC - Coach Janine
    6:00-6:30 PM PST
    Only had 30 minutes, due to a temporary Masters time change that abutted work start time.

    Warm 350 - (200FR.100K.50 BR)

    10x50 FR on :50 (avg. :33)
    7x50 K (At 65 yards, let go of kick board, do 4 vertical SDK off the bottom, then resume kick to wall)

    100 cool down

    1300 SCY

    I think this is the shortest workout Ive done except for taper's.
    Yesterdays distance set, roofing the shed and having to drive in to work at 10:30pm last night left me a little washed out today. So I'm kinda happy I had to leave early.
  13. Wednesday August 19, 2009

    I got to work just before 7am and swore up and down I'd leave by 4:00, 4:30 at the very latest. I walked out of there at 8:30. Hmmm ... I still got a nice little run in when I got home. If I can get through this week and next working out regularly it'll set a good tone for the school year.

    I'm planning on blowing off swimming tomorrow morning as we are outside and it's supposed to be storming. I'm hoping to go to spin class before coaching. This getting into shape thing is so great!
  14. 8/19 Bike, Run, and a short swim

    by , August 19th, 2009 at 10:12 PM (FREEDom)
    7am Bike and Run
    I wanted to get another ride and run today, last major work before my triathlon on Saturday. I rode the Suncoast Trail... nice and flat, first thing. Just me and dragon flies out there at 7am... I must of run into a couple hundred of them... I knew when I hit one.

    After about a 2.5 mile warm up, there is about a 10 mile stretch uninterrupted by any intersection or traffic, so good for a little time trial. I rode it on the way out, and averaged 20.1 mph, rested a bit, and rode back in, averaged 20.6. Pretty happy with that, I guess. The tri will have about a 10 mile bike ride, so this is a decent test. I will need to ride a bit faster in the race, but I think I can go faster with competition.

    After the bike ride, ran 2.0 miles -- out to the 1 mile marker, and turned around. 9:05 on the way out, 8:30 on the way back. OK with that. Took a bit to get some decent rhythm after biking, and definitely tried to pick it up on the 2nd half.

    6:30pm SCY

    Regular masters workout. Beth coached. Water was slightly warm once I got warmed up.

    warm up
    400 300... cut warm up short, as George got in early and was ready to go

    5 x 100 on 1:35, emphasis on swimming strong between the flags

    "Super 50s set", as it was described by Beth
    Base interval :25 sec per 25
    #1 25, 25, 50
    #2 25, 75
    #3 50, 50
    #4 75, 25
    #5 50, 25, 25

    200 easy

    5 x 100 on 1:45 non-free... swam back.
    Only got the first in, the lightning, so that was it.
    Tags: bike, running
    Swim Workouts
  15. Wed., Aug. 19

    by , August 19th, 2009 at 09:45 PM (The FAF AFAP Digest)
    45 minute spin:

    Only had time for a 45 minute spin on my indoor cycle today. I had planned a run, but my usual desire to run seems somehow to have deserted me. It's just too hot and my allergies are acting up.

    Spent a bit of time writing a very brief piece on the benefits of weight lifting for a new USMS Swimmer feature called "Both Sides of the Lane Line." I'm now waiting to see if my worthy (he would say superior) opponent in this endeavor will, as usual, put lipstick on a pig.

    Updated August 19th, 2009 at 09:54 PM by The Fortress

  16. Slept In but back this evening

    by , August 19th, 2009 at 09:15 PM (Mixing it up this year)
    Since my shoulder was so back yesterday I decided to sleep in and just try to let it recover alittle. As the day progressed it did feel some better. So tonight I said I will just swim really easy doing free only while the girls swam some IM's.

    300 Free
    14x100@2:00 Free EZ didn't want to stress the shoulders just loosen them

    8x25@ 1:00 Free Sprint yes I did try to sprint and got better as I went

    3x500@8:00 Free pull with bouy only went 7:10, 7:20, 7:05 just nice and loose

    500 Free kick w/fins easy

    8x25@1:00 free w/fins work on good hand entry

    Total 4100 yards

    Just going to finish the week with EZ freestyle since I know back is what really stressed it I don't what to do anything that hurts this week.
  17. Just taking it easy

    by , August 19th, 2009 at 07:38 PM (Elise's Fitness Fun)
    Sort of a lazy week so far. On Monday, did core workout with the USA senior group. Tuesday, didn't get a chance to work out. Today, ran 4 miles outside in late morning. Temp was 81 and humidity was 74%. Took it easy and ran about 10 minute miles. I'm so looking forward to two months from now when at the same time during the day, the temp will be around 60 and the humidity will be 30 to 40%.

    In this part of the country, it is very difficult to run outside after April 30 and before October 1. The humidity is pretty bad. Crack-of-dawn temps are still in the low 70s right now and humidity then is usually around 95%. I've often considered moving my "run season" to October until the end of April and giving up any swim meets during this time. I've even thought about doing the Mercedes half-marathon and skipping out on the Auburn masters meet next year. I'm convinced I'm a better LCM swimmer anyway, so maybe I should bag the SCM/SCY season and just focus on LCM. No way can I train for both swimming and running events at the same time. As I'm getting older, I find it too hard to train two sports at the same time and do well in both.

    I feel kind of lucky to have choices on what sports to train for. I'm doubtful my running years will last too much longer, so I want to enjoy it while I can.
  18. A little stroke work today

    by , August 19th, 2009 at 05:15 PM (A comfort swimmer's guide to easy swimming)
    Since this workout included a significant amount of swimming and kicking on the back, I swam in the indoor 25 yard pool so I wouldn't have to put up and take down the flags for the outdoor pool. The indoor pool is warm and yucky!! I'm going to hate it when the outdoor pool closes for the year.

    Solo, SCY

    200 swim free
    200 kick, (did it all on back)
    200 IM drill
    (did all 1 arm drills except breast, did stroke w/ dolphin kick for breast)
    200 pull (buoy only, no paddles)
    6x50 build on 1; odds free, evens no free
    (did back for non free)

    Main set
    2x Around:
    200 swim
    4x75 on 1:30 descend 1-4
    round 1 all free
    (did 2:45 for 200, 1:05->:55 on 75's)
    round 2 200 IM, bk/br/fr on 75s
    (did 3:18 for 200, all 75's were around 1:07)

    Kick set
    12x50 kick w/10 sec rest
    3, 5, 8, 11 fast
    (did 1-6 with board, around 50 for fast ones , 55 on the rest;
    7-12 on back, around 55 for fast ones, 60 on the rest)

    200 easy swim down

    Total: 2900 yards

    Updated August 19th, 2009 at 08:59 PM by poolraat

  19. Wednesday Aug 19th, 2009

    by , August 19th, 2009 at 12:00 PM (Ande's Swimming Blog)
    Wednesday Aug 19th, 2009


    6:00 - 7:30
    tyler & whitney Coached
    Garrison pool
    swam with Nate, Meghan, & Tyler
    dove in on time

    3 x (200 fr 50 dr 50 k)

    Main Set

    18 x 50
    6 fl
    6 bk
    6 br

    4 x 100 fl fr
    1) 25 fl strong 75 easy
    2) 50 fl strong 50 easy
    3) 75 fl strong 25 easy
    4) 100 strong


    4 x 100 bk fr
    1) 25 bk strong 75 easy
    2) 50 bk strong 50 easy
    3) 75 bk strong 25 easy
    4) 100 bk strong


    skipped to 4 x 100 br fr to make a meeting


    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  20. tuesday at FPAC

    by , August 18th, 2009 at 10:31 PM (Swimming, Life, and Other Stuff!)
    It is hot, sunny, and sultry here. I feel like a slimy lizard and I just want to crawl under a rock and sleep.
    Here's the Nasti workout tonight LCM:

    *200 Swim
    *200 Kick
    *2 X 100 (fly/back, breast/free)
    *9 X 150 Free (50 on 1:05, 100 on 1:40--each set subtracts 5 sec from 50 interval and adds 5 sec ont 100 interval---this was HARD!!) 1 xtra 50 too.
    *5 X 100 on 2;00 (1st 50 drill-2nd 50 building swim)
    *5 X 100 Free (descend each repeat time by 3 seconds)
    *200 cool-down IM very slow/easy

    3,200 LCM

    I am taking tomorrow off swimming. I may run, but if I feel like I do tonight I may just do nothing.

    I had to give a Kindergartner a "Red Paw" today, 1st time ever to a Kinder student. The perp was a devastatingly adorable little girl with huge chocolate brown eyes and long glossy dark hair. This little cutie left her dot (right after I reminded them to stay on their dot when the music was off) and purposfully side-slammed a little boy flat down on his back. I was mortified!
    I talked to her briefly as I logged her name into the "Red Paw Journal", then gave her a few minutes on the steps for time out. The TA in the class said she does things like that all the time in the classroom. I hope this "punishment" helps her learn a bit about appropriate and respectful behaviour. After time out she apoligized (per my suggestion) and finished the class out in good form! You just never know what to expect from those Kinders!
    Top Pacer score today-71 Laps from a 5th grade boy. He had the rhythm and timing down so he could hop the turn and really never stop. He said he could have gone further but his foot hurt and he had a soccer game tonight.
    Signing off for R and R!