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  1. Thursday, Aug 27

    by , August 27th, 2009 at 06:58 PM (The FAF AFAP Digest)
    Well, things were going splendidly until I got what seems to be a nasty stomach virus a couple days ago. (Why do these things always strike in the middle of the night?) I don't fret over colds and such much, but I'm a real ninny about tummy upsets. I didn't do anything yesterday but sit in my beach chair and do my beach reading. Which wasn't so bad really, very relaxing.

    Today was a red flag day at the beach, so I dutifully trundled off to the YWCA for a quick workout. I was still feeling a bit queasy, so I don't think it even rose to the level of yoga swimming. lol The otudoor pool was very hot -- ugh! And I was going so slow that initially I thought the pool might be SCM ... But at least I was in the water working on my streamlines and such.


    Warm up:

    750 variety kick, swim, drill

    4 x 50 flutter kick w/board @ 1:00

    Aerobic sets:

    10 x 100 @ 1:50
    Odds = free, evens = backstroke kick

    50 EZ

    10 x 50 w/fins @ 1:00
    odds = breast pull working on squeezing elbows together
    evens = dolphin kick on side, alternating left and right

    10 x 50 w/fins @ 1:00
    25 easy speed fly + 25 front scull

    100 EZ

    Total: 3100
    Swim Workouts
  2. Kickin' it

    by , August 27th, 2009 at 04:25 PM (A comfort swimmer's guide to easy swimming)

    I stayed in this morning and swam during my lunch break so I could enjoy the sunshine.

    Since my shoulder is bothering me, did a lot of kicking today to give it a rest.

    SCM, Solo

    300 swim free
    200 pull choice
    (did 100 free/100 back)
    200 kick choice
    (in rev. IM order)
    swim 2 sets of 3 x 50:
    round 1 free on 50 (ave :41)
    round 2 back on 55 (ave :46)
    100 easy

    kick 2 sets of 5 x 100 w/15 sec. rest:
    1st set with MF and no board,
    2nd set w/board and fins
    (1st round ave 1:25
    2nd round w/zoomers, ave 1:35)
    100 easy

    2 x 50 drill/swim on 1:00 (1 free, 1 no free): work the walls/underwaters on both lengths of the 50
    swim 100 IM moderate on 2:00
    2 x 50 drill/swim on 1:00 (1 free, 1 no free): concentrate on the "above the water" part of both lengths of each 50
    (Did back on the no free part)

    swim down 8 x 25 choice w/5 sec. rest
    (did these on :30, 1-4 free, 5-8 back)

    Total: 2700 meters
  3. The pool is being cleaned until Monday...

    but that is just an excuse for not swimming a hard work out. There are other place I could go. I really can't say what the problem is except like a pouty child I am stubbornly crossing my arms and saying "I don't want to!" "So there!". The only thing I know left to do that might break the spell is to set a goal and tell me, myself and you that "I pomise to go to the pool on Monday when it reopens." I hope this breaks the spell. I do know that in the past when I wrote it down in this here blog/ made it happen... Hope it works...

    What I have been doing is

    whitewater kayaking at the whitewater center. I gotta get ready for the Gualey River that runs with a big festival in West Virginia the months of Sept. and Oct. It is a beauty of a place up there, but if I don't prepare it could swallow me up.
    I have been studying and training to become an Advanced Open Water Diver. Even though I have now recieved this certificate I still have mucho to learn.
    Been diving off wrecks in the North Carolina Coast. This was awesome... and diving oysters in the Quarry! The Oyster Dive is an event where about two hundred divers showed up and we went treasure hunting for orange painted oyster that were worth nice prizes like dive trips, regulators, BCD's and other neat stuff.
    This weekend if the weather allows we are off to the coast to see another wreck on the botton of the sea.

    But my biggest regret is my swimming seems to be slipping so...
    So with a hand shake I say to you...
    "I flippergirl promise to swim a good work out on Monday."
  4. Shoulders are sore but for the right reasons

    by , August 27th, 2009 at 07:32 AM (Mixing it up this year)
    My shoulders hurt after this one but for the right reasons and the right type of sore. Had to concentrate on form while doing these. I am starting to realize the biggest challenge for me is lung capacity.

    5x200@3:20 Free
    8x100@1:30 Free w/paddles & bouy held 1:24's
    12x50@:50 Free
    4x100@1:25 Free w/paddles & bouy held 1:20's
    8x50@1:00 Free kick w/fins easy
    5x100@1:20 Free what every equiptment you need to make it for me that was paddles & fins held 1:16's
    300 Free EASY!

    Total 4000 yards
  5. Wednesday August 26, 2009

    Alarm went off at 4:30. I could hear it storming outside so I went back to bed. Practice is outside the rest of the week. It's supposed to be raining out the next two mornings so we'll see what happens.

    I did get in a short little run this evening. It actually felt good but was only about 2 miles. Hopefully I can get to where 5 feels good again. Dare to dream!
  6. Wednesday

    by , August 26th, 2009 at 10:12 PM (Swimming, Life, and Other Stuff!)
    I took a 1/2 family sick day today and took youngest daughte (HS senior) to the orthopedic Dr. at 11:30. I could have made the diagnosis myself but instead I paid this guy to do it. (patellar tendonitis, chondromalatia too!) He told her to do nothing but therapy, stretching, and ibuprofin 4x day, then come back and see him in 2 weeks. Tonight after therapy she did a 32 minute swim of mostly free and a bit of fly in the 20 yard backyard pool. It was so wonderful to see her swimming again! I got myself a lovely glass of chard and sat out there and watched her! I miss Sarah's swimming career. (she doesn't)
    After the Dr. appointment I had a couple free hours so I drove up to Noblesville and did this LCM workout at FPAC:
    *200 Free Warm-up
    *400 Kick (100 flutter stomach no fins, 100 flutter back w/fins, 100 flutter stomach w/fins, 100 flutter stomach no fins)
    *200 IM
    *Super 1600! -all on 1:00 per lap interval (50-100-50-150-50-200-50-250-50-200-50-150-50-100-50-50)
    *4 X 200 (150 Freestyle, rest 10 sec and do last 50 stroke IM order) on 4:00
    3,200 LCM
    It was a calm, sunny, and clear sky day at FP. The pool was basically empty of kids, (they were still in school)just a few adults swimmers and a noodler. After my workout I sat in a chair and lounged for 15 minutes or so, SWEET !
    Back to work all day tomorrow!
  7. Hot Run

    by , August 26th, 2009 at 06:26 PM (Elise's Fitness Fun)
    Did a group run of 4 miles at 11 am today. Fun running with the group. Went fairly slow, but it still didn't feel great. Wish I had not looked at my 2002 journal yesterday as today's run reminded me of how much slower I am now.

    I refuse to believe that the dysautonomia I was diagnosed with 3 years ago has slowed me down this much. It gets tempting to quit running sometimes, but I'm trying to hang in there and remind myself that I am lucky I can run. Many out there with knee problems, back problems, or medical issues can't run at all, so I try to remind myself that I'm lucky I can still do it.

    All of this proves we are our own worst enemies. I'm probably just going to have to throw out the standards of a few years ago and start over. This is not easy. As an equivalent to my 5k run and mile run times, imagine knowing that you are 4 minutes slower than your 1650 freestyle time of just 5 years ago. Also imagine that you struggle to do a 500 free that is 35 seconds SLOWER than what you went out on your 1650.

    If we were talking about 20 years ago, it would be one thing, but I'm talking about just 5 years ago. It can be hard not to be demoralized!

    O.k. I'm done whining. Just had to blow some steam. Tomorrow is another day.

    Updated August 26th, 2009 at 08:36 PM by elise526

  8. My shoulder is being a pain

    by , August 26th, 2009 at 02:32 PM (A comfort swimmer's guide to easy swimming)

    SCM, with Carrie

    I wasn't feeling overly motivated, and my shoulder was being pissy (to use Flyqueen's term), so I just went through the motions on this one.

    300 swim free
    400 reverse IM alt. kick/swim by 25
    (drilled the fly and breast swim)

    300 pull buoy only

    12 x 50 on RI 10-15; drill/build by 25:
    1 of each stroke, IM order, 3x through

    (Because my shoulder was being cranky, I put on my zoomers for the rest of the workout)
    200 kick choice
    swim 2x
    4 x 50 on 1:00 descend 1-4:
    set 1 free,
    set 2 back

    100 drill choice
    (drilled free and back by 25's)

    swim 4 x 25 free on 40: odds fast breakouts, evens fast finishes

    100 swim down

    Total: 2500 meters
  9. Wednesday Aug 26th, 2009 lifetime best 200 K

    by , August 26th, 2009 at 12:21 PM (Ande's Swimming Blog)
    Wednesday Aug 26th, 2009


    6:00 - 7:30
    whitney Coached
    Dick Nichols Pool
    Swam with Tyler, Nate & Doug,
    beside Meghan, Paul & Marcio
    woke late dove in around 6:30


    Main Set
    missed 500 @ 60%
    rest 30 - 1:00
    400 @ 70%
    rest 30 - 1:00
    300 @ 80%
    rest 30 - 1:00
    200 @ 90%
    rest 30 - 1:00
    100 @ 100%
    went 53

    20 x 50 k
    4 on :40 did no board fly kick on my side
    1 easy on 1:30
    held 35 & 6
    200 k fast on last round
    went 2:15
    which is my lifetime best

    100 @ 60%
    rest 30 - 1:00
    200 @ 70%
    rest 30 - 1:00
    300 @ 80%
    rest 30 - 1:00
    400 @ 90%
    rest 30 - 1:00
    500 @ 100%
    went 5:19


    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
  10. Back to basics

    by , August 26th, 2009 at 11:16 AM (Mixing it up this year)
    I am starting to reuse my workouts from when I swam with the kids and coach Rick. I am feeling like I did back then, they are challenging and fun.

    8x50@:55 Free
    200@3:30 Free 1/2pull 1/2kick
    6x50@:55 Free as 25 build/25 drill choice
    3x100@2:00 Free 1/2pull 1/2kick
    5x50@:55 Free w/fins easy speed went 35, 34, 33, 32, 31 great descending
    750@15:00 w/paddles 5fr/1bk, 4fr/2bk, 3fr/3bk, 2fr/4bk, 1fr/5bk
    4x25@:45 Fly #1 fast #2-4 drill choice
    3x100@2:00 IM build each stroke
    4x25@:45 Back #1 fast #2-4 drill choice
    8x50@1:00 IM
    4x25@:45 Breast #1 fast #2-4 drill choice
    12x25@:40 IM work transitions
    500 Free alt by 100 swim/pull/kick

    Total 4000 yards

    This evening I joined Sandra for the workout.

    8x50@:55 Free
    200@3:30 Free 1/2pull 1/2kick
    6x50@:55 Free as 25 build/25 drill choice
    3x100@2:00 Free 1/2pull 1/2kick
    5x50@:55 Free w/fins easy speed went 35, 34, 33, 32, 31 great descending
    350 Free every 4th 25 back as warm down

    Total 1800 yards

    Updated November 26th, 2009 at 05:22 PM by Donna

  11. Repeat OW + Beach Run, Tuesday. Aug. 25

    by , August 25th, 2009 at 10:49 PM (The FAF AFAP Digest)
    Did the same workout as yesterday. Could be a first in the annals of Fort history. Went for my approximately 1.7 mile swim + 1.7 mile run back on the beach. It took about 55 minutes, so I don't think I had an too much of a cheater current. If I had gone later in the day, the waves were even more mellow. Again, no nasty jellyfish to ruin the swim. This is definitely harder on the shoulders though so, despite the ease of it, I'll probably make the drive out to the YWCA tomorrow.

    I went to a tri store today to get some of Geek's famed 2XU bike shorts for Mr. Fort. While there, I checked out their wetsuits a bit. Lordy! These things don't compare to a B70 AT ALL. The 2009 2XU wetsuit, for example, is 5 mm thick and made of 39 cell neoprene. I don't think I've ever seen anything so thick, squishy and seemingly buoyant in my life. It bore no resemblance to a swim skin. The next time someone says I'm swimming in a wetsuit, I'm going to kick their ass! Yeesh! And I'm no expert, but it appears there's been a leap forward in wetsuit technology from 2007 to 2009 in terms of thickness and buoyancy.

    The other hot new thing in the tri store were the recovery compression socks for cyclists and runners. I'm told you wear these after a workout to promote muscle recovery. Though you see some athletes actually running or biking in them ... They also come in black so the guys can wear them to work ... I'm thinking there could be a swim adaptation for these socks. Nice recovery after an intense kick/fin workout.

    Adding a few more pics from Nats. SwimRobin caught the first shot on the left of THT members, one gone a bit crazy as usual. Next is a pic of our girl Champ 200 free relay, then a pic of bloggers Chicken of the Sea, me and Bobinator, then a pic of blogger FlyQueen (the "wifey") and me. (Sizing is askew on a couple, probably cuz I pulled them off FB. My own pics are on my other computer at home.)

    Updated August 26th, 2009 at 12:12 AM by The Fortress

    Swim Workouts , Running
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  12. Tuesday, August 25

    by , August 25th, 2009 at 08:07 PM (Elise's Fitness Fun)
    Ran 2.5 miles on treadmill today at varying speeds. Average HR was 165. Legs were not sore from weights which surprised me. I was a little tired though. Still can't figure out how I used to do crazy things like run 11 miles in the morning and swim 4,000 yards in the afternoon and feel great the next day. Surely one does not "age" 20 years in a span of 7 years.

    This evening, walked 3 miles with family.
  13. Blowing bubbles and working on my tan

    by , August 25th, 2009 at 04:18 PM (A comfort swimmer's guide to easy swimming)
    Tuesday 8/25/09

    I was too lazy to get out of bed at 5:00 this morning so I took a long lunch break and swam at noon today. Ahhhh, Sunshine!!!

    SCM, Solo

    200 swim free
    200 kick choice
    300 pull, no paddles, breathe 3/5 by 25
    4 x 75 alt. 50 drill, 25 build
    (did 1 each stroke)

    pull (no paddles)
    3 x 300 w/20 sec. rest: descend 1-3 to about 80%
    100 easy

    3 x 150, descend 1-3 to fast:
    round 1 free on 2:40 (went 2:20->2:12
    round 2 back on 3:00 (went 2:35->2:25)
    1 minute rest in between sets

    200 swim down
    Total: 3100 meters
  14. Tuesday August 25, 2009

    Yeah, I once again got up rather than turning my alarm off. Felt like when it went off and wanted to more. However, one does not get in shape by sleeping.

    So I got in a few minutes late. Did a 200 swim, 200 kick as a warm-up.

    Then we did 4 x 75 (50 drill/50 build) swam the first 2 sans fins then put them on for the 3rd and 4th ones but swam.

    3 x 300 descend to 80% did these all kick with long fins. Really tried to push #3 and the legs were hurting a bit.

    6 x 150 descend 1&2 @ 75% 3&4 @ 80% 5&6 @ 85% I did these swim with fins.

    100 ez c/d

    Shoulder is a bit pissy now. Took some advil and am resting it as much as is possible. I'm hoping to ice it later tonight provided I get home at a reasonable hour.

    Due to comments made by coworkers I am inspired to share what I am eating ...
    I ate a mini cliff bar en route to practice this am.

    After practice I had a small organic chocolate milk, a grande skinny vanilla latte, 2 whole wheat blueberry waffles and a HUGE bowl of strawberries, yougurt and almond granola. I've also been drinking a ton of water.

    Snack: string cheese and cheez-itz

    Lunch is two packets of tuna with some lowfat mayo on a whole sliced tomato. 1 piece of string cheese and mangos.

    The rest is tbd ...

    I need to get some weekday runs in ... I'm thinking Monday/Wednesday and then again on Saturday. Spin class fits in well on Thursdays right now. Not sure I can get it in elsewhere which is a bummer. Maybe Tuesdays if I can run out of work early. Also contemplating getting up early on Fridays (we don't swim) and doing a run. Hmmm ...

    Still need to factor weights in - definitely once the season gets closer and the shoulder gets healthier.

    Time to get some actual work done!

    Updated August 25th, 2009 at 05:29 PM by FlyQueen

  15. Tuesday Aug 25th, 2009

    by , August 25th, 2009 at 10:46 AM (Ande's Swimming Blog)
    Tuesday Aug 25th, 2009

    got an email last night saying we're training at Dick Nichols pool till the swim center opens


    6:00 - 7:30
    whitney Coached
    Dick Nichols Pool
    Swam with Tyler, Sharon, Doug, Amy, Brandon, Larry, & Meghan
    pool felt 83 or 84
    dove in around 6:10


    Main Set

    4 x 150 fr on 2:05 desc
    rest 30 set
    4 x 150 fr on 2:05 strong

    assigned 800 k with fins
    did: 600

    8 x 150 on 2:10
    done 100 fr 50 stroke

    16 x 50
    2 on 45 2 on 40 2 on 35 2 on 1:00


    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
  16. Slightly easier.....or was it....

    by , August 25th, 2009 at 07:40 AM (Mixing it up this year)
    I figured I would do an easier workout today so I chose a sprint workout. I totally forgot the effort you put in is why you need the extra rest. Actually I need to work on my 50 and 100 Free this year, I want my 50 low 27 to high 26 and my 100 under 1 minute.

    The kids will keep me motivated for sure as they are starting to leave me behind.

    8x100@1:45 Free swim #3&6@2:00 1/2 pull 1/2 kick
    5x50@1:30 Free FAST went 36, 35, 35, 35, 35 for me that is fast in practice
    8x50@1:00 Free swim #3&6@1:15 1/2 pull 1/2 kick
    6x25@1:00 Free Fast held 16's from a push
    8x25@:40 Free EZ

    5x50@1:10 Free right arm only held 1 minute
    3x100@1:45 Free w/paddles & bouy
    5x50@1:10 Free left arm only held 55's this arm is much stronger

    3x100@1:45 Free kick w/fins
    2x200@3:00 Free w/paddles & bouy descend went 2:51, 2:35
    200 Free EZ warm down

    Total 3500 yards

    Updated August 25th, 2009 at 10:09 AM by Donna

  17. Quickie Monday

    by , August 24th, 2009 at 10:26 PM (Swimming, Life, and Other Stuff!)
    I swam a quick workout at LA Fitness after-school:

    4 X (200 Free/2 x 100 Free/4 X 50 Free)
    1st time warm-up.4:00-2:00-1:00
    2nd time 3:45-1:50-55:00
    3rd time 3:40-1:45-55:00
    4th time 3:30-1:45-55:00

    200 IM Smooth
    2 X 100 IM sprint!
    2,800 scy

    I had a staff in-service meeting directly after school, scurried to the pool for solo swim, then reported to Educational Services Center to picket the school board meeting with fellow professional educators. We have been working without a contract for TWO YEARS! Our insurance costs have gone up 24% this year, class sizes have sky-rocketed, and teacher morale is at an all time low. I know times are tough and everyone is feeling the pain, however I feel if we don't stand up for ourselves now it will only get worse.
    Anyway....the camraderie was fun, and 3 different news channels were there! I can't wait to see the 11:00 news!
  18. Weights + Swim

    by , August 24th, 2009 at 09:40 PM (Elise's Fitness Fun)
    Weight room workout:

    1 mile run on treadmill

    50 sit-ups with 12 lb. med ball
    100 bicycles
    50 good morning darlings
    push-ups with Bosu ball: 3 sets of 15
    3 sets of 10 leg raises

    Bench press: 75 x 10, 85 x 8, 95 x 6
    Lat hi row: 110 x 10, 120 x 8, 130 x 6
    Seated row: 55 x 10, 70 x 8, 85 x 6
    Leg press: 180 x 10, 190 x 8, 200 x 6
    Hip adduction: 100 x 10, 120 x 8, 130 x 6
    Hip abduciton: 100 x 10, 120 x 8, 130 x 6

    I know - not in the ideal order. Was trying out new things today and will put in a better order next time.


    300 warm -up

    4 x 200 with 30 seconds rest:
    1 & 2: backstroke with paddles
    3: dolphin kick - no fins
    4: dolphin kick on back with fins

    8 x 25 fly - 3 rt/3 lt/3 full - on :45

    4 x 25 head-up free on :30
    4 x 25 doggy drill on :30
    4 x 25 straight arm hesitation drill on :30
    100 perfect freestyle

    200 breast kick

    2000 SCY

    After the weights workout, I anticipate being VERY sore tomorrow!
  19. Into the OW, Monday, Aug. 24

    by , August 24th, 2009 at 05:56 PM (The FAF AFAP Digest)
    Well, it wasn't too rough today, so there was no excuse not to venture into the OW. And it was an enjoyable break from the usual walls. I swam a course my husband had measured with his bike computer as 1.7 miles on the road. I must have swum 2+ miles with the zig zagging and having to swim back out past the surfers several times. And there were no jellyfish! The only bummer was that I lost my goggles when I got hit by a huge wave on the way to shore. Luckily, I have others.

    Then I ran back along the beach. And it didn't even feel too dreadful!

    Now, after a day of sun and surf, it's almost time for my margarita! Sleep be damned.
    Swim Workouts , Running
  20. Monday, 8/24/09

    by , August 24th, 2009 at 04:45 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie
    (she finally drug herself out of bed for an early swim )

    400 swim free
    200 kick choice
    (did this as rev IM)
    300 pull no free, no paddles
    6 x 50 on 1:00 alt. drill/build by 25
    (did 2x fly-back-free)

    3x around:
    pull 300 free no paddles on 5:00, work the finish of the stroke.
    (was hitting these around 4:35-40)
    4 x 25 IMO on :40, keep the strokes long, and descend each stroke by round
    (not sure of times on these but each round was faster)

    kick (w/fins) 6 x 50 smooth w/10 sec. rest
    (did these w/zoomers)
    Total: 2700 meters