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  1. Wednesday, 3/3/10

    by , March 3rd, 2010 at 11:40 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim, alt. free & back
    4 x 75 alt. drill/kick/swim by 25 w/10 sec. rest.
    (did these IM order)
    swim 4 x 25 choice on 30 descend to fast
    (all free, to about 18->15)
    swim 3x50 free on 50, stretch out the stroke
    (free atound 37-8)
    swim 3x50 choice on 55, build to about 85% on each 50
    (back around 42)

    swim 3x around:
    {did #1 free, #2-3 back
    200 on 3:10 for free or 3:30 for back
    (free @ 2:44, back at 3:10, 3:12)
    3 x 100 on 1:35 for free or 1:50 for back
    (free around 1:20-22, back around 1:30-35)
    50 fast off blocks on 1:30
    (free at 34, back around 38-39)
    }

    200 swim down choice
    --
    Total: 2850 yards
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  2. Wednesday Mar 3rd 2010, Grand Prix

    by , March 3rd, 2010 at 11:37 AM (Ande's Swimming Blog)
    Wednesday Mar 3rd 2010

    a friend sent me some of my old masters data:

    Year Event Course Time Rank Age

    1988 100 free SCY 48.02 3 24
    1988 100 fly SCY 53.63 3 24
    1988 100 IM SCY 54.36 1 24

    1988 200 IM SCY 2:00.15 2 24
    1988 50 free SCY 21.20 8 25
    1988 100 free SCY 47.12 8 25
    1988 50 fly SCY 23.01 4 25
    1988 100 fly SCY 50.97 4 25

    1990 50 free SCM 24.02 2 26
    1990 100 free SCM 52.70 2 26
    1990 50 fly SCM 26.01 1 26

    1991 50 free SCY 20.87 5 27
    1991 100 free SCY 46.40 7 27
    1991 50 free LCM 24.09 1 28
    1991 100 free LCM 54.87 2 28
    1991 50 fly LCM 25.74 1 28

    1992 50 fly LCM 25.68 2 29


    Austin Grand Prix starts tomorrow, Thursday Mar 4th, I'm resting a bit for it & plan to shave
    huge meet, with 1200 swimmers.
    RESULTS
    Psych Sheet
    schedule


    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool,
    Whitney coached
    5:30 - 7:00
    swam with several lanes over from where I normally do with ed, bob, brian, steve & a few others
    wore brief
    dove in 5:45ish

    warm up:
    missed it

    assigned: 2 rounds of:
    4 x 25 fl
    4 x 50 bk
    4 x 75 br
    4 x 100 fr
    4 x 125, 100 IM + 25 stroke
    300 k
    did: missed part of first round, think I dove in on the 100 free's
    just swam easy and warmed up
    kicked 6 x 50's on the 300 k
    did most of 2nd round except I did 75's on the 125's


    2010 MEETS:

    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    ENTERED
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated March 3rd, 2010 at 12:00 PM by ande

    Categories
    Swim Workouts
  3. Meet Results from Republic of Texas and some random asides

    Since there are a lot of people on the forums who happen to know a lot of people who were at the meet, here are the official results.

    http://www.damswim.com/meet_results/..._Texas_SCY.pdf

    Yes, I am the world record holder in 7 events now. Ah the power of the first meet, and brand new record book and being the only person in my age group

    This morning my coach told me to change my breathing pattern... on a set of 500s. I laughed and tried negotiating changing on a shorter distance and then ignore her. I like oxygen, especially on 500s.

    Agave Nectar! If you are a coffee drinker, give it a try. It has a richer smoother sweetness compared to white sugar. Warning to Fort: LW thinks the all natural flavored ones might have gluten in the flavor.

    After manly Rich came in town and kicked my in the 50 free, I have decided that I need to do more girly workouts like Fort. Especially since there was a girl who beat me in the 50 free I will be stealing "core" ideas from Fort, and I did some last night. Apparently Fort's definition of core is anything below the eyebrows. I did some weighted twist things (she has posted videos) that worked the back well as well as everything else.

    My team doesn't have a schedule for workout styles. I think I am going to request one so that I can plan my solo practices better. The team practices are MWF, any suggestions for a good pattern? I was expecting a sprint workout today, and I was going to lift and ride the bike tonight and do a long aerobic swim tomorrow. Today turned out to be distance...

    My weight has stabilized between 170 and 173. Tanita has told me bf% of 6.6% to 11.2 for that range.
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  4. Ouch just not recovering

    by , March 3rd, 2010 at 07:24 AM (Mixing it up this year)
    A year ago I could do this but now. We got in late again since the guard over slept.

    1000 free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 moderate
    5x200@3:00 free w/paddles & bouy went 2:53, 2:50, 2:50, 2:43, 2:36
    300 free swim w/snorkle good body position
    200 free kick w/snorkle

    Total 3000 yards
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  5. Sabbatical

    by , March 3rd, 2010 at 02:10 AM (Chicken's Nuggets)
    I'm sure this is no loss to anyone but there will be no more Nuggets issuing from these quarters for a little while, as I am sulking.

    In brief, I practiced and signed up at USMS with Academy Bullets during the 2 month break my regular team takes in fall 2009.

    I'd been with that particular team since I first started swimming in 1993. I did stroke clinics with them and loved their workouts. I eventually got hooked on Open Water, and their 2 month break fell at a bad time for my OW marathon swimming training. Nobody on that team shares my passion for marathon swimming, or even Open Water. I wish they did. I do miles and miles alone in the pool.

    Well.....I paid up with my old team for the '10 season because I love their Tuesday and Thursday night practices and I get sick of swimming alone. I thought since I don't do pool meets and I'm generally a pretty harmless person who goes to practice regularly I'd be ok.

    It seems not.

    I was told I could NOT attend my old teams's practices starting summer if I didn't change my USMS designation back to their club.

    OK, but where does this leave Bullets??? Why should THEY allow me to practice with them if I change my designation back to the other team?

    How does one practice with more than one masters' team? I know people do it!


    A

    Updated March 3rd, 2010 at 08:13 PM by Chicken of the Sea (removing more names because I am, after all, a Chicken)

    Categories
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  6. Wind, cold and wet

    by , March 2nd, 2010 at 10:04 PM (FREEDom)
    March 2
    Another bad weather day for swimming outdoors tonight, but we got it in. Wind was blowing pretty hard. Good thing I did not do too much backstroke... it was hard to hold the line. Just us guys tonight -- Luke, Eduardo, Mike, and George F... and me. Where were all the women?

    Distance night

    Warm up
    400 300 200 100

    5 x 50 on 1:00 choice

    5 x 200 on 2:35 desc 1>5
    swam 1 -2 w/ snorkel... which kills me. Desc 3 - 5 to 2:11
    200 easy

    5 x 100 1:30 pull hyp 7 3 5 3 by 25. I snorkeled these

    6 x 225 on 3:45 as
    - 50 kick
    - 100 swim cruise
    - 75 build

    500 kick w/ fins as
    - 200 kick on 2:50
    - 200 kick on 3:00
    - 100 kick on 1:30

    200 warm down

    I can pull or even swim with paddles OK with a snorkel. But if I swim intervals > 100, it kills me, just gasping for air after about 200 yards. I tried to do the first 3 200s w/ snorkel, but had to drop at #2 was dead, and it killed me the rest of that set. I felt good in the water before that but not so hot afterward. I've mostly used the snorkel for technique, balance and pulling, but will be looking to add more swimming with in an attempt to build up the lungs .. or learning to swim faster with oxygen deprivation.
    Categories
    Swim Workouts
  7. Tuesday

    by , March 2nd, 2010 at 09:53 PM (Swimming, Life, and Other Stuff!)
    Swim with Nasti's tonight. I was late and missed warm-up time. This was my 5th day in a row of swimming; the other 4 practices were great. Tonight was bored and tired. Here's what we did"

    **5 X 100 on 2:00 interval (1:25's)
    **4 X 25 kick on :45 Flutter no fins
    **4 X 100 on 1:50 interval (1:24's)
    **4 X 25 Free ?
    **3 X 100 on 1:40 (1:24's)
    **4 X Kick on :45 no fins
    **2 X 100 on 1:30 (1:25's)
    **4 X 25 stroke on :40
    **1 X 100 fast
    **4 X 25 breath control patterns?
    **ez 100 back

    My SPARK seminar I was doing Friday has been postponed till June. I figured they wouldn't get enough people for it to go. Indy is hosting the National AAHPERD Convention this month. I assume most teachers around here would use their professional days for a National Conference, a rare opportunity.
    Anyway I'm glad. I'm all out of personal days so I was going to have to call in fake sick. I hate to do that. I would have liked to have earned the extra money though.
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  8. Gearing up

    by , March 2nd, 2010 at 09:38 PM (Elise's Fitness Fun)
    Back to real yardage today. Haven't done a workout this long since early January. I could tell I have almost gotten out of shape. Still, the taper for the meet and the rest afterward had to be good for the body. Hoping to feel back in the grove in another week.

    Used first set as a warm-up:

    10 x 150 pull on 2:15. Did first two swims with out equipment. For the rest of the set, used paddles and pull buoy.

    3 rounds of 4 x 125 I.M. on 2:00 (with fins, do flutter kick on br)
    #1 - 50 fly, 25 back, 25 br, 25 fr
    #2 - 25 fly, 50 back, 25 br, 25 fr
    #3 - 25 fly, 25 back, 50 br, 25 fr
    #4 - 25 fly, 25 back, 25 br, 25 fr

    1 minute rest between rounds

    4 x 100 free on 1:30

    1 minute rest

    4 x 100 free with paddles on 1:25

    1 minute rest

    4 x 100 free with paddles and fins on 1:15

    3 x 100 - 25 underwater/75 easy on 1:00 rest

    4500 SCY

    Will take tomorrow off. Adding the weights and running back in along with the increase in yardage is tiring me down a little. Will be back in the pool on Thursday.
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  9. Pulled a double today

    by , March 2nd, 2010 at 09:07 PM (Mixing it up this year)
    Since it was just going to be McKaylin I would be coaching tonight I decided to keep her company. It was a humbling experience. Last year I could beat both her and Sandra. Not any more. I was exceedingly slow compared to her.

    500 Free
    10x100@1:30 Free w/paddles & bouy was holding 1:18's on these
    500 Free kick w/fins every 3rd 25 fly
    10x50@1:00 Back
    4x200@3:15 Free last one EASY!

    Total 3300 yards
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  10. Tired, March 2

    by , March 2nd, 2010 at 05:33 PM (The FAF AFAP Digest)
    Commentary:

    Commentary first today. I've had the blahs for awhile, but I've been feeling wiped out since Sunday. I'm worried I'm overtrained. And it was probably inadvisable to start skipping my once a week rest day on Saturday. After about 1000 yards in the pool, I threw out my planned workout and did another low yardage recovery day. Had to take Mini to the gym, but didn't do much there either. I'm going to my chiro tomorrow and will just plan something else mellow again, I guess. It would also help if I had less kid drama and less pervasive gray gloom, I guess. And I certainly don't want to get ISH.

    And I still have loads to do tonight ... May have to take Chaos' advice and sell the kids, pet, house, etc.!

    Swim/SCY/Solo:

    Warm up:

    700 various

    4 x 100 breast pull w/MF @ 2:00

    50 EZ

    Hypoxic Sets:

    30 x 25 shooters w/MF @ :15 RI
    10 back, 10 side, 10 belly

    10 x 50 double shooters on back w/MF @ 1:00

    50 EZ

    Total: 2400


    Drylands:

    catch windmill w/15 DB, 1 x 15 each side
    box jumps, 1 x 10
    twisting lunges w/15 lb DB, 1 x 15 each leg
    flutter kick on bosu, 1 x 50
    Mr. Fort's hip/ham exercise w/40 lb BB, 1 x 15

    external and internal rotators, 10 x 2 x 15, each side
    prone scapular scrunches, 2 x 25
    seated straight arm dips, 2 x 25
    3 position arm extensions, 1 x 15 each position


    Post Article:

    There was an article in the Post today about the fact that quinine is ineffective in combating leg cramps. It was referring to nighttime leg cramps. This is consistent with the advice Gull gave on line long ago. I think magnesium may work better for me anyway.

    http://www.washingtonpost.com/wp-dyn...030102881.html

    Also on healthy diets: http://ow.ly/1drd3

    Updated March 2nd, 2010 at 05:49 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Sarasota Y Sharks Masters 5:30 Workout -03/03/10

    by , March 2nd, 2010 at 01:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 300 4:30
    3 X 100 1:30
    1 X 300 4:30
    4 X 75 1:15
    1 X 300 4:30
    6 X 50 :50

    1 X 300 kick

    12 X 25 sprint kick :45

    8 X 125 IM 2:15
    Double up on your choice of stroke.

    6 X 250 pull 3:45
    Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  12. Tuesday Mar 2nd 2010

    by , March 2nd, 2010 at 10:23 AM (Ande's Swimming Blog)
    Tuesday Mar 2nd 2010

    Austin Grand Prix starts on Thursday
    resting a bit for it & plan to shave,
    huge meet, 1200 swimmers.
    RESULTS
    Psych Sheet
    schedule

    Whitney sent this schedule announcement yesterday

    Due to the Grand Prix meet with 1200 swimmers we will have limited practice time. Sorry for any inconveniences but some is better than none.

    Tuesday 3/2 normal morning and night
    Wednesday 3/3 normal morning and noon
    Thursday 3/4 5:30 - 6:30 am ONLY (no night)
    Friday 3/5 5:30 - 6:30 am ONLY (no noon)
    Saturday 3/6 none
    Sunday 3/7 12 - 1:15 pm


    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool,
    Whitney coached
    6:30 - 8:00
    swam with
    Mike, Nate, paul ritchie & Todd
    beside Ned,Tyler, jon, & larry
    wore B70 full
    dove in 6:35ish

    warm up:
    not sure what it was
    did around 300 fr

    assigned: 400 fr aerobic 75% effort
    did: 4 x 50

    rest 1:00

    100 IM fast
    dove
    went 57


    rest 1:00

    assigned: 400 fr aerobic 75% effort
    did: 4 x 50

    rest 1:00

    assigned: 200 IM fast
    did: 100 IM fast dove
    went 56


    rest 1:00

    assigned: 400 fr aerobic 75% effort
    did: 4 x 50

    rest 1:00

    assigned: 300 IM fast
    did: skipped

    rest 1:00

    assigned: 400 fr aerobic 75% effort
    did: 4 x 50

    rest 1:00

    assigned: 400 IM fast
    did: skipped

    rest 1:00

    100 IM FAST
    went 55



    50 flutter kick fast
    with jon's big yellow board
    roll start
    tyler timed
    went 28.2




    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    ENTERED
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Categories
    Swim Workouts
  13. Late start and sprint, not much yardage

    by , March 2nd, 2010 at 07:31 AM (Mixing it up this year)
    The guard was late today so started 10 minutes late. Decided to try to sprint but felt like an incredible slug.

    500 Free as 25 kick/swim/pull
    32x25@:45 sprint #1-8 fly (:21's) #9-16 back (:21's) #17-24 breast (:26's) #25-32 free (:16's) just felt like I couldn't move on these
    200 Free easy
    500 Free kick w/fins every 3rd 25 fly
    8x100@1:30 w/paddles as 50 free/50 back
    200 Free easy

    Total 3000 yards
    Categories
    Uncategorized
  14. Yoga in the sauna

    by , March 2nd, 2010 at 12:12 AM (Elise's Fitness Fun)
    Did my own mini-version of hot yoga tonight, if you can even call it that. After my swim workout tonight, got in the sauna (dry heat) and did some basic yoga moves to stretch out my lower back. Amazing how much good it did. I'm taking Q's advice of trying to work in about 20 minutes of a yoga routine when and where I can. Seems to be working out so far.

    Earlier today, ran 25 minutes around the cotton fields with my dog, a large lab mix of about 115 pounds. He enjoys it as he gets to run ahead of me off the leash.

    Swam this evening. The short run took a little bit more out of me than expected, so I didn't feel quite as zippy as I usually do. Still enjoyed the workout as I did it with the masters group.

    Warm-up: 200 easy

    5 x 100 kick with fins (hard) on 2:00
    1, 3: dolphin on back
    2, 4: back kick
    5: front flutter with board

    100 easy

    4 x 100 breast pull with dolphin kick (wore fins) on 2:15

    100 easy

    3 x 100 - 3 rt/3 lt/3 full fly on 1:00 rest

    100 easy

    4 x 50: 25 no breather/25 easy on 30 seconds rest

    On odds, did underwater. Evens were no breather freestyle.

    100 easy

    2,000 SCY
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  15. Monday Morning at Carmel Aquatic's Center

    by , March 1st, 2010 at 08:33 PM (Swimming, Life, and Other Stuff!)
    I got up at 4:45 a.m. to be @ CAC by 5:00 a.m. The pool was full! The far half was swarming with Carmel HS Team. The boys team won state this week-end. The girls won their 24th straight state title 2 wee-ends ago!
    My half of the pool (14 lanes) was full of members of the fairly new Carmel Master's Team. I should probably join this team instead of Nasti's but I'm fairly sure Nasti's social agenda is 100% better than the Carmel team. I can always swim harder and further, but friends are a precious and irreplaceable commodity! I'll stick with Team Nasti!
    Here's my solo workout (done in the midst of 25 or so swimmers doing the CAM workout:

    **600 Freestyle Warm-up Swim
    **200 Assorted Kicking, no fins
    **2 X 100 (backstroke/IM)
    **250 Freestyle on 4:30 interval
    **4 X 50 Free on :55
    **250 Freestyle w/ paddles and buoy on 4:20 interval
    **4 X 50 Free on :50
    **250 Freestyle hard on 4:15 interval
    **4 X 50 Free on :45 interval
    **200 Free rest :5 sec/ 150 Free rest :10 sec/ 100 free rest 15 sec/ 50 Free
    **200 Broken Free-Hold 50 pace and descend rest interval/:15 sec/ :10 sec/ :5 sec.
    **8 X 25 on :30 (Stroke alternating with free)

    3,250 scy

    I saw a couple of Sarah's old team mates! They all look so grown up!

    Reported home after work and cooked a delicious turkey breast, dressing (my fav), and sugar snap peas! Yum! I tend to cook better in the evening when I swim in the early morning before work. I think I am more patient at school after an early morning swim. My legs get really tired around 1:15 or so but I guess that happens even if I don't swim early!

    I have been feeling really great lately in my workouts! I haven't done any meets this winter and have been solidly swimming 5 days a week! i'm hoping for a good 1650 and 1,000 at state meet! I'm not sure about how to taper. The meet is the last week-end in March. I have been swimming 16-17,000 yards per week. Is that total high enough to taper down from?
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  16. Monday Morning at Carmel Aquatic's Center

    by , March 1st, 2010 at 08:33 PM (Swimming, Life, and Other Stuff!)
    I got up at 4:45 a.m. to be @ CAC by 5:00 a.m. The pool was full! The far half was swarming with Carmel HS Team. The boys team won state this week-end. The girls won their 24th straight state title 2 wee-ends ago!
    My half of the pool (14 lanes) was full of members of the fairly new Carmel Master's Team. I should probably join this team instead of Nasti's but I'm fairly sure Nasti's social agenda is 100% better than the Carmel team. I can always swim harder and further, but friends are a precious and irreplaceable commodity! I'll stick with Team Nasti!
    Here's my solo workout (done in the midst of 25 or so swimmers doing the CAM workout:

    **600 Freestyle Warm-up Swim
    **200 Assorted Kicking, no fins
    **2 X 100 (backstroke/IM)
    **250 Freestyle on 4:30 interval
    **4 X 50 Free on :55
    **250 Freestyle w/ paddles and buoy on 4:20 interval
    **4 X 50 Free on :50
    **250 Freestyle hard on 4:15 interval
    **4 X 50 Free on :45 interval
    **200 Free rest :5 sec/ 150 Free rest :10 sec/ 100 free rest 15 sec/ 50 Free
    **200 Broken Free-Hold 50 pace and descend rest interval/:15 sec/ :10 sec/ :5 sec.
    **8 X 25 on :30 (Stroke alternating with free)

    3,250 scy

    I saw a couple of Sarah's old team mates! They all look so grown up!

    Reported home after work and cooked a delicious turkey breast, dressing (my fav), and sugar snap peas! Yum! I tend to cook better in the evening when I swim in the early morning before work. I think I am more patient at school after an early morning swim. My legs get really tired around 1:15 or so but I guess that happens even if I don't swim early!

    I have been feeling really great lately in my workouts! I haven't done any meets this winter and have been solidly swimming 5 days a week! i'm hoping for a good 1650 and 1,000 at state meet! I'm not sure about how to taper. The meet is the last week-end in March. I have been swimming 16-17,000 yards per week. Is that total high enough to taper down from?
    Categories
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  17. A little stiff... 3/1/10

    by , March 1st, 2010 at 08:04 PM (The Labours of SwimStud)
    Well the back spasm has abated but now the muscles are sore and kinda of locked up a little out of alignment. However, I went to the pool to swim and knew I'd be ok.

    Warm Up

    200 Swim Snorkel
    200 Kick
    200 Pull

    Fly Set
    4 x 50 fly drills
    4 x 50 1 arm
    4 x 50 fly (2 x 25, 2 x 50 2 x 25)
    I was lane sharing with a less skilled swimmer. He did his best to stay out of the way, and I have to respect that he at least could see that I was training. However, he and my lower back tightness still caused me a few issues with fly. I guess 3 days after a spasm though I shouldn't expect to channel Cavic.

    Main Set
    4 x 50FR EZ
    10 x 100 1:40 It was meant to be a 1:30 test set, but with a stiff back and 2 days aftr my big swim...I wasn't up to it so I did 1:40 for aerobic work. I held 1:35 got the last one under 1:30...figured I'd get one good one in to finish.
    4 x 50FR EZ
    4 times through:
    50 K Hard 1:15 couldn't get under a minute today 1:02 the best.
    100 swim 1:45

    Kick Set

    500 Fin FR kick

    Cool Down
    6 x 50 EZ

    I'm reluctantly laying off of weights, running and core work until the back gets sorted out. I may try elliptical tomorrow.
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  18. Monday, March 1

    by , March 1st, 2010 at 05:18 PM (The FAF AFAP Digest)
    I'm apparently still feeling the effects of the conventional lifting with Mini Fort. I'm still sore and tired -- good reason not to do that again! lol Next time I take her, I'll just watch her form and stick to this season's dryland plan. Anyhoo, I just did a very slow swim. I'm not one of those masters who can't go slow when I'm supposed to! Thinking of Rich Abrahams' famous quote here.

    Swim/Solo/SCY:

    Warm up:

    600 various

    Drill Sets:

    200 chest press fly
    200 hand lead caterpillar fly drill
    200 evil kick, no board
    200 scull
    200 glide drill on belly
    200 glide drill on back

    50 EZ

    Total: 1850

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

    Random Commentary:

    1. I was thinking today about my fatigue. (Though I feel much perkier this afternoon after that mellow swim than I did this am). I was wondering if trying to do intense dryland + yoga + swim is too much. Sort of like when I was trying to do weights + run + swim, and I have to give up running. Power yoga is somewhat tiring. Something to mull over.

    2. Every time I go to bikram yoga, there is a sign in the room, saying something to the effect "if you go to yoga every day for 30 days, it will change your body; if you go every day for 60 days, it will change your life." I've wondered about this. How would your body feel if you did it every day rather than just a couple x a week? Maybe one season, I'll give up drylands and just do yoga and swimming and see what happens.

    3. I'm not going to the Warrenton meet. Would like to, but it conflicts with Senior Champs on Sunday, and the weekend would just be too busy and hectic. So I may never do the 100 evil again! I wanted one more shot at it before retiring from evil.

    4. I'm going to look at my workouts from before the Albatross meet and replicate them this year for a nice comparison. I'm swimming different events this year. But I will have my once a year 100 meter fly that I did last year and will do this year.

    5. At the Albatross meet, I'm swimming (subject to scratching one of course) 100 fly, 50 back, 50 fly, 50 free.

    Pro Bodysuit times:

    100 fly, 1:12.1
    50 back, 33.2
    50 fly, 31.3
    50 free, 28.7

    B70 times:

    100 fly, 1:09.8
    50 back, 31.1
    50 fly, 29.6 (Jaked), 29.9 (B70)
    50 free, 28.2

    Will be interesting to see where my never before worn kneeskin times fall within this spectrum.

    6. New core exercise: Get the heaviest weight stretch cord you can find. Tie one end to a post about shoulder height. Grab the other end (if it has a handle that is best) and step sideways away from the post until the cord is good and taught. Now, with arms locked straight and legs slightly wider than shoulder width and also locked straight, rotate your body until your arms are directly in front of your chest. The resistance should be fairly difficult. Now hold for 45 seconds for each side and repeat. Great for deep core work and for spine stability.

    7. Exercises for Strong hips/hammies:
    (for Tim and anyone else)

    * one legged squats with one foot on bench and the other in lunge position. with DBs. go down slowly on a 4 count and back up fast. I believe these are called Bulgarian one legged squats.

    * one legged squats with one foot on bench and other in lunge position. with DBs. hold in one leg lunge position, working up to 3:00.

    * stand with knees slightly bent with a light barbell on shoulders. stick ass out and arch back. bend down very slowly until you're looking at the floor and then up very slowly. repeat.

    * hip hinges (I think I've explained this one before).

    8. I'm mulling over events for Zones. Right now, I'm leaning toward: Sat: 100 free for 50 split, 50 breast, and 100 fly, Sun: 100 IM, 5 fly, 100 back. I'm swimming relays, so don't want to load up too much on individual events. I hope to get a 50 back split leading off a relay to see where I'm at. I remember I was plastered last year after Zones. Not sure how much I'll rest for that meet. Suggestions? Seems to close to Nats for a double taper. Maybe just the 3-5 day rest.

    9. I heard gossip from the Texas World Champs meet that the Race Club may start having its elite swimmers do the med ball game!

    10. I may be up in the Pittsburgh area around the end of March. If so, I may make an appointment with Ron De Angelo for some strength/core training ideas. http://www.upmc.com/MEDIARELATIONS/E...px?expertid=60

    11. Garrett Weber-Gale on eating like an Olympian. http://garrettwebergale.blogspot.com/

    12. Haven't gotten my darn B70 replacement yet. Will start fretting in 2 days.

    13. One of the bad girlz from Team HotTub is doing P90X and loving it!

    Updated March 1st, 2010 at 08:09 PM by The Fortress

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  19. Monday Mar 1st 2010 Austin Gran Prix Thu

    by , March 1st, 2010 at 04:38 PM (Ande's Swimming Blog)
    Monday Mar 1st 2010

    Austin Grand Prix starts on Thursday
    resting a bit for it
    for longhorn masters workouts
    I think I'll do all the warm up &
    half the main set
    will probably train through the meet &
    just swimming prelims
    RESULTS
    Psych Sheet
    schedule

    went to all sessions of the TX 5A & 4A
    2010 Texas High School Swimming & Diving State Championships
    shot photos of Sat Finals, they're on my facebook
    5A results
    4A results


    Saturday
    Swam 6:00 am - 7:15
    meat of the main set was
    16 x 50
    8 x 100
    4 x 200 on 2:15

    Sunday
    Lifted weights
    Skipped swimming


    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool,
    Whitney coached
    5:30 - 7:00
    swam with
    Mike, Ned, Nate, Kelly & Todd
    beside Tyler, Doug, & Jon
    wore B70 legs
    dove in on time

    warm up:
    4 rounds of 125 fr, 25 k on bk, 50 IM

    Main Set

    Assigned:
    5 x 100 on 1:20 right into
    4 x 100 on 1:15 right into
    3 x 100 on 1:10 right into
    2 x 100 on 1:05 right into
    1 x 100 on 1:00

    did: easy speed 50's fr with 5 or 6 SDKs 29 - 31
    except did #100's on #13 & 15 went 59

    assigned: 1000
    did: 10 x 50 k

    Assigned:
    5 x 100 on 1:20 right into
    4 x 100 on 1:15 right into
    3 x 100 on 1:10 right into
    2 x 100 on 1:05 right into
    1 x 100 on 1:00

    did: easy speed 50's fr with 5 or 6 SDKs held 29's - 31
    except did #100's on #13 & 15 went 59

    Assigned 500
    skipped it

    25 SDK
    roll start
    todd timed
    went 11.00



    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    ENTERED
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated March 1st, 2010 at 04:49 PM by ande

    Categories
    Swim Workouts
  20. Monday, 3/1/10

    by , March 1st, 2010 at 02:24 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim choice
    300 kick w/board
    300 pull alt. 75 free/25 no free
    4 x 50 on :55 alt. drill/build by 25

    swim 2x around:
    {
    2 x 200 free on 3:15, make interval
    (Went 2:47-2:52 on these)
    2 x 100 IM on 2:00, make interval
    (Went 1:40 on these)
    30 sec. rest
    200 back on 3:30, descend effort by 50
    (Went 3:00, 3:05 on these)
    50 easy on 1:30
    }

    swim down 4x50 easy choice on 1:00
    --
    Total: 3000 yards


    Spinning - 40 minutes

    Updated March 1st, 2010 at 04:25 PM by poolraat

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    Uncategorized