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  1. Diane Alford Memorial Swim

    by , March 17th, 2010 at 11:40 PM (Elise's Fitness Fun)
    Today, some masters swimmers celebrated the life of Diane Alford who passed away in May 2009 at age 39. A number of us agreed to do 4,000 yards today as she would have turned 40 this week. Every year, Diane enjoyed swimming with a fellow masters swimmer on his birthday and doing as many 100s as he was in years. This year, we decided to do such a swim for her birthday. Wish she could have been here to see all of us do the swim. She would have been proud.

    Did the Diane Alford Memorial Swim with fellow masters swimmers up on the mountain this evening. Earlier in the day, I did weights as follows:

    Squats: bar x 20

    Bench press: bar x 5, 70 x 10, 80 x 8, 95 x 6

    Lat hi row: 100 x 10, 120 x 8, 140 x 6

    Military press: 40 x 10, 45 x 8, 50 x 6

    Bicycle crunches: 1 set of 100

    Good morning darlings: 1 set of 50


    The swim I did tonight was broken into sets, but there was no rest between sets.

    300 warm-up

    4 x 50 Reverse IM0, one arm on fly on 1:00

    10 x 50 dolphin kick with board on 1:00

    2 sets of 5 x 100 descend on 2:00

    2 sets of 5 x 100 kick with fins on 2:00 - first set dolphin on back with fins, second set was freestyle kick with board

    6 x 100 on 2:00 - odds were fly as 3 rt/3lt/3 full and evens were free

    6 x 50 on 1:00 - odds were full-stroke fly, evens were free

    2 x 50 easy on 1:00

    4,000 SCY
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  2. Pulling out one of Kristi's Workouts--3/17/10

    by , March 17th, 2010 at 09:12 PM (The Labours of SwimStud)
    Well I was in a training session all day today. Then I went to the pool for a swim I did a version of Kristi's workouts that I like.

    Warm Up
    300 Swim

    Main Set
    FR 1:40/100 pace except kicking.
    200K no fins
    1 x 200
    2 x 100
    4 x 50
    8 x 25

    IM 2:15/100 pace
    200K FR no fins
    1 x 200
    2 x 100
    4 x 50 took extra :10 after BK
    8 x 25
    Fly feels like it's coming together...

    FR 1:45/100 pace except kicking.
    200K with fins (for time saving)
    1 x 200 FR
    2 x 100
    4 x 50
    8 x 25

    Kick Set

    500 Fin kick

    Cool

    4 x 50 EZ

    Lifted weights...taught...spaghetti and meatballs...tired...
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  3. Purple Haze

    by , March 17th, 2010 at 04:18 PM (Chicken's Nuggets)
    This is the view I had as I collapsed after my first run since Thanksgiving last year.





    halfway down..




    hit the deck! (yes, that's blue sky and sun. We're not used to it. It burns usssss)



    Now slightly recovered, and looking like I'm wearing a Zorro mask:



    and here's what was playing on my ipod:

    [nomedia="http://www.youtube.com/watch?v=ijZRCIrTgQc"]YouTube- R.E.M. - Everybody Hurts (Video)[/nomedia]

    Updated March 17th, 2010 at 04:25 PM by Chicken of the Sea

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  4. Wed., March 17

    by , March 17th, 2010 at 04:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    Hypoxic Set:

    20 x 25 shooters w/MF
    1-10 on back
    11-20 twirling

    50 EZ

    Speed Work:

    1 x 50 AFAP back w/fins
    went 24
    blew past the 15 meter mark on the first 25 though

    150 EZ

    1 x 50 evil @ 90% (working on long streamlines)
    went 32

    100 EZ

    3 x (25 AFAP free + 50 EZ)

    some freestyle turns at race pace

    100 EZ

    Total: 1975

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

    Commentary:

    Still gradually improving health wise. Geez, does it have to take so long?! Still having some nasty sinus pain too, so heading back to the neti pot. I don't like to use my pool as a gigantic neti pot like Jimi.

    I'm slightly gruntled by my training in March. I feel like I've gotten somewhat off track. I'm trying to placate myself by noting, as Speedo and Chris have, that sometimes the body needs a break. Still, I'm ready to get back to regular training. I think I'll add back some aerobic work for a few weeks, but still focus on speed and strength in both the pool and gym. It's hard to believe it's only 2 months until Nats!

    WRT drylands, I saw a mention of a "snatch balance" exercise on the Cross Fit facebook site. I asked for and they sent me a video. [ame="http://www.youtube.com/watch?v=DrYjUy1BiI4"]YouTube- CrossFit Snatch[/ame] Looks like it's worth trying, a nice variation of a couple exercises.

    And great news wrt to my B70 customer service issue. After sending a third email, I got an email from the Pres of US Ops asking me to give him a call and I spoke to him last night. He apologized for the confusion/delay in my order, and mailed me both a new nero comp and a nero TX kneeskin. I am thrilled! I will get to try out the new B70 kneeskin at my meet this weekend. I asked Mini Fort about her Speedo and, as mentioned on the forums, she did say it stretched out very quickly.

    The rest of the day is super super busy. I have 4 kids practices to chauffeur around too, as Mini has added travel volleyball to the schedule. I will try to stretch tonight. I simply haven't had the energy for it on other nights. I have an ART appointment tomorrow, so I guess the timing for that is good given my delinquency.
    Categories
    Swim Workouts
  5. Meaningless Drivel

    LW says to me frequently: "Hey, you didn't blog today." And I respond "No , what would I blog about?" And now Aquageek has joined in. Jeez Louise indeed.

    Sunday was the last time LW commented, so she must have wanted me to blog about failure. Sunday I burnt my omlette, then road the stationary bike for 90 minutes, ate a bonk breaker (pretty good) and went for a 5km swim. Sunday was my birthday, so my goal was to drink wine all day and play video games. FAIL

    I am reading Championship Swimming by Sweetham right now, it is a good book, but there isn't anything congealed enough in my brain to share right now.

    One change that might end up being rather critical is that I try to swim fast in exchange for a small increase in the interval. Instead of doing 1:20 base and having 5 seconds rest, I will do 1:30 base and work to have 20-25 seconds rest. Another is that I need to swim faster to swim faster

    Since the meet my training in the pool and in the gym has been going very well. A roman chair (hyperextension) has been added to my home gym as well as a 75cm yoga ball and I have been working core in preparation for the Asia trip. A daily intense core workout is the plan for Asia. It looks like getting some tethered swimming in most days on the trip won't be a problem so goggles, suits, tether, bright yellow cap and tempo trainer will be taking up some valuable luggage space. One day of open water swimming is planned, which I am really excited about.

    Updated March 17th, 2010 at 01:44 PM by qbrain

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  6. Sarasota Y Sharks Masters 5:30 Workout -03/18/10

    by , March 17th, 2010 at 01:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    YMCA Nationals starts 4 weeks from today.

    SCY

    WARM UP:
    1 X 300 4:30
    2 X 150 2:15
    1 X 200 3:00
    2 X 100 1:30

    8 X 50 :50 Descend 1-4/5-8
    12 X 25 :30 more up tempo

    3 X 100 kick 2:15
    6 X 50 kick 1:00

    4 X 150 2:45
    #1 free
    #2 50 stroke/100 free
    #3 100 stroke/50 free
    #4 stroke

    1 X 100 easy 2:00
    3 X 50 fast 1:15
    Four times through

    WARM DOWN: 4 X 50 easy 1:00

    4100Y
    Categories
    Swim Workouts
  7. Wed Mar 17th 2010 Happy St Patrick's Day

    by , March 17th, 2010 at 11:51 AM (Ande's Swimming Blog)
    Wed Mar 17th 2010

    I'm going to be in Orlando FL
    Tue Mar 23rd - Sun Mar 28
    the 2010 Dixie Zone Championships are there that weekend, think I'm going to enter a few events


    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool, Blocks
    Whitney coached
    6:30 - 8:00
    swam with Richie, Michael, & Tyler
    beside Max, Marcio, Erin & Patrick Evoe
    dove in on time
    wore B70 legs

    warm up:
    2 rounds of
    200 fr 100 IM 200 fr 100 k

    Main Set

    4 x 400 fr on 5:30 85%
    went 4:30, 4:25, 4:22, 4:21

    4 x 200 IM desc on 3:20
    went 2:11 on last one

    assigned 3 x 400 on 5:30 88% effort
    did 3 x (3 x 100)

    assigned 3 x 200 IM fast on 3:20
    did 3 x (50 fl, 50 bk, 50 br)

    50 easy

    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl


    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
  8. Wednesday, 3/17/10

    by , March 17th, 2010 at 11:43 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Today was a recovery day with a focus on stroke count.

    300 swim choice
    (did half free other half back, SC 16 for both)
    200 kick on back in streamline
    200 IM drill
    200 pull on back w/buoy only

    swim 2 x 200 free on 3:10: hold stroke count, make the interval
    (16 spl with occasional 15)
    swim 3 x 100 IM on 2:00: keep the strokes clean, make the interval
    (1:35-1:37)
    swim 2 x 200 back on 3:30: work SDK off walls
    (made 5-6 sdk on most walls. spl at 16-17)
    pull 3 x 100 free on 1:45 breathe 3/5 by 50
    (held breathing pattern, 14 spl)
    swim 2 x 200 free on 3:20: #2 faster than #1, but with same stroke count
    (again at 16 (a few at 15) spl)

    swim down 3x100 choice on 2:00
    --
    Total: 3000 yards
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  9. Better workout today

    by , March 17th, 2010 at 07:39 AM (Mixing it up this year)
    Felt somewhat faster than normal today and got some good yardage in.

    10x100@1:45 Free
    500 alt 100 Free/100 Fly kick w/fins every 3rd fast
    5x100@1:45 odds fly evens back kick w/fins
    5x100@2:00 Fly as 25 rt arm, 25 lt arm, 25 swim, 25 underwater recovery
    100@1:30 Free w/paddles & bouy
    200@3:00 Free w/paddles & bouy
    300@4:30 Free w/paddles & bouy
    200@3:00 Free w/paddles & bouy
    100@1:30 Free w/paddles & bouy
    500 Free easy every 3rd 25 back

    Total 3900 yards
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  10. Tuesday

    by , March 16th, 2010 at 10:18 PM (Swimming, Life, and Other Stuff!)
    I had a great workout tonight. I did a longer than normal warm-up (1,000 yds). Started building speed on 100's but blew away the 200's! (relative to my previous workout paces).
    The funny thing of it was I thought i was going to be tired. I probably did about 100 push-ups and lots of random other plank stuff today at the "Physical Best" teacher training workshop. My arms/triceps/chest were humming on the drive up to Noblesville. They settled down after warm-up and felt strong!

    Here is what I did: (I got in a bit early)

    **800 freestyle Swim
    **200 Backstroke swim
    **5 X 100 on 2:00 (alternate stroke/free)
    **300 Flutter Kick alt 50's back/front
    **3 X (200 Free on 3:30
    25 Free on :45 Hard
    25 Free on :40 moderate
    25 Free on :35 easy
    25 Free on :30 Hard
    25 Free on :25 moderate
    25 Free on :20 Hard
    50 free EASY)
    **300 freestyle with paddles/buoy working on evf and body roll.

    3,300

    Tomorrow I have to teach; the rest of the week I get to go back to the Convention!!! Today's seminar was okay. I'm looking forward to lots of other upcoming presentations!

    Chiropractor and Grasston tomorrow after school. I'm already getting that uneasy feeling of dread. I know it will be okay. I wish I could just forget about it. I am a sissy!!
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  11. Stress Relief

    Well, we were VERY lucky not to lose electricity over the rainy weekend. We also were very lucky not to have trees or tree limbs or utility poles land on anyone or anything, and we had only a moderate amount of water in the cellar (at its worst, about three on a scale of one to Mother's Day 2007). Our sump pump was going off almost continually, though.

    I missed last night's class because I didn't want to risk driving across town with so much high water in the streets, so I went tonight instead. Had an amazing workout of mostly freestyle and backstroke (YAY), and managed flip turns on pretty much everything except the drills and breaststroke--and this was sharing a lane.

    So the extra work I've been doing weekends practicing flip turns while swimming along lane lines and circle swimming has definitely paid off. I think what was giving me trouble before was that I could do the flip turns no problem with a lane to myself, but then everything would fall apart when I had to also watch out for someone else. Now, by George, I think I finally got it!



    The best stress relief in the world! Now it's time to

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  12. Todays workout was short

    by , March 16th, 2010 at 04:50 PM (Mixing it up this year)
    Only got to do 1000 this morning since I started late, had to take my daughter for oral surgery and I got paged with an issue since I was on call.

    500 Free w/paddles & bouy
    5x100@1:30 Free w/paddles & bouy

    Total 1000 yards

    My daughter is doing better now, not so loopy as she calls it. Still looks like a chipmunk. She had 3 teeth pulled.
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  13. Tuesday, Mar. 16

    by , March 16th, 2010 at 03:10 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    400 swim
    200 kick
    150 fly drills

    Main Sets:

    20 x 25 shooters w/Dolphina & Fortina @ 15-10 RI
    odds = on back
    evens = on belly

    1 x 50 AFAP double shooter on back w/D&F
    went 20

    100 EZ

    6 x 75 @ whatevah
    odds = 25 AFAP flutter kick w/board + 50 EZ
    evens = 25 AFAP free + 50 EZ

    100 EZ

    4 x 50 @ whatevah
    odds = 25 fast russian breast drill + 25 EZ
    evens = 25 long evil pullout + 25 EZ

    150 EZ

    Total: 1900

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

    Commentary:

    Feel about the same. Super tired, but at least headache is gone. I was happy to go a 20 in my fast 50. Though I guess maybe Dolphina is super powered no matter one's physical condition.

    I looked up my 50 times swum at the Albatross meet in a Pro bodysuit. They are:

    50 free: 29.2
    50 fly: 31.4
    50 back: 33.8

    I'm aiming for around those times. 50 free is probably the most suspect b/c, for some reason, when I'm sick, freestyle feels like the first stroke to go. I lose any smoothness and start bouncing. Plus, there's not much time between the 50 fly and 50 free.

    Here's the psych sheet: http://www.pvmasters.org/albatross/psych10.htm

    I'm about to sign up for the Sunfish meet at he Freedom Center. Going to swim the 50 fly, 100 evil (as part of a 200 again) and either the 50 breast or 50 free, whichever I fancy to swim that day. I am going to try the 50 fly as a no breather (well, except for the turn). I won't rest for this meet; I'll essentially use it as a lactate workout and to practice starts & turns.

    I'm getting excited about rowing season starting. FortSon's first race is March 27 and he's the stroke for the lightweight 8. Only one more swim meet left, Sectionals, then the USA-S winter swim season is in the books. Thank god for that.

    Articles:

    Who drinks: http://latimesblogs.latimes.com/boos...g-alcohol.html

    Exercise addiction: http://timesofindia.indiatimes.com/l...ow/5219642.cms

    Rest intervals at the gym: http://www.independent.ie/health/die...e-2091691.html

    DST Sucks: http://www.chicagonow.com/blogs/toda...ur-health.html; http://latimesblogs.latimes.com/boos...ts-sleep-.html

    Running sucks: http://www.mbodystrength.com/rucohowbrare.html

    Anti-supplement: http://www.washingtonpost.com/wp-dyn...031502067.html

    Glucosamine/chondroitin don't work: http://www.washingtonpost.com/wp-dyn...031502115.html

    Updated March 16th, 2010 at 07:59 PM by The Fortress

    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout -03/17/10

    by , March 16th, 2010 at 01:19 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 400 6:00
    4 X 100 1:30

    4 X 100 kick 2:15
    4 X 50 kick 1:00

    1 X 200 moderate 3:00
    1 X 50 fast 1:00
    1 X 200 moderate 3:00
    2 X 50 fast 1:00
    1 X 200 moderate 3:00
    3 X 50 fast 1:00
    1 X 200 moderate 3:00
    4 X 50 fast 1:00

    10 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards.

    1 X 800 pull

    WARM DOWN: 4 X 50 easy 1:00

    4550Y
    Categories
    Swim Workouts
  15. IM day

    by , March 16th, 2010 at 01:17 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 3/16/10
    SCY, with Carrie

    100 swim free
    200 swim alt. 50 back/50 free
    300 pull free/back with P&B
    300 drill alt. 25 single-arm fly (3 right - 3 left)/25 3 right-3left back with fist /25 3 kick - 1 pull breast/ fist drill free
    200 kick no free
    100 IM swim

    swim 16x50 as follows:
    1-4 as 1 of each, IM order, on 55: make the interval
    (went around 45 on fly & back, 53 on breast, and around 40 on free)
    take 1 min. rest

    5-8 as 25 fist drill free smooth, 25 stroke fast, 1 of each, IM order, on 1:00
    take 1 min. rest
    9-12 as 25 stroke fast as above, 25 fist drill on 1:00
    take 1 min. rest
    (45-50 on the previous 2 rounds)

    13-16 as 1 of each, IM order, FAST on 1:15
    (fly-37, back-38, breast-50, free-35)
    100 easy choice

    kick on back: 6x75 w/20 sec. rest:
    middle 25 with 15m underwater FAST
    (with zoomers - around 1:10 and managed to get close to the 15m mark on all)


    swim down 250 choice
    --
    Total: 2800 y
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  16. Getting the stroke back a bit

    by , March 16th, 2010 at 12:56 PM (FREEDom)
    as it was, for what ever stroke I have, since I'm not a great technique swimmer. But, after the travel and light swimming last week, and the miserable got-to-get-it-in-and-done-so-I-can-feel-better-later swim on Sunday afternoon, I did feel better on Monday.

    Mar 15 6:30pm

    400 300 200 100 warm up... missed some getting in late

    20 x 20 on :30 fast/easy by 25

    The big set:
    4 x 25 on :30 fast free
    4 x 25 on :35 easy drill
    4 x 50 on :50 fast free -- held 29s
    4 x 50 on 1:00 easy drill
    4 x 75 on 1:10 fast free -- held 45-46
    4 x 75 on 1:20 easy drill
    4 x 100 on 1:40 fast free -- :02 on 1-3, :00 on 4
    4 x 100 on 1:45 easy drill

    Was supposed to do that set twice, but ran out of time, so did a shortened version:

    4 x 25 on :35 fast stroke (back)
    4 x 25 on :35 easy drill
    4 x 50 on 1:10 fast stroke (back)

    4 x 100 on 2:00 fast kick w/ fins

    200 easy


    I think that was it. Pretty OK with that today, trying some fast swimming, especially after a bad training week. It was also good to be back swimming with the I think that was it. Pretty OK with that today, trying some fast swimming, especially after a bad training week. It was also good to be back swimming with the team.... I swim much better and harder with the team than I do on my own. Luke and Eduardo where kicking it up well on the fast swims, so go some racing in... they're both younger by about 15 and 25 yrs respectively, so they have another gear I don't have, but they're not fighting age yet! But I kill them on the easy swims
    Categories
    Swim Workouts
  17. Tue Mar 16th 2010

    by , March 16th, 2010 at 10:39 AM (Ande's Swimming Blog)
    Tue Mar 16th 2010

    I'm going to be in Orlando FL
    Tue Mar 23rd - Sun Mar 28
    just found out the 2010 Dixie Zone Championships are there that weekend, think I'm going to enter a few events


    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool, Blocks
    Whitney coached
    6:30 - 8:00
    swam with Richie, Michael,
    beside Tyler, Max, David Kahn, & a longhorn Aquatics kid
    dove in on time
    wore B70 legs

    warm up:
    3 rounds of
    100 fr 25 fl 75 fr 25 bk 50 fr 25 br

    Main Set

    25 fl fast off blocks
    50 bk
    75 br
    100 fr

    4 x 100 on 1:15

    50 easy


    50 bk fast off blocks
    25 fl
    75 br
    100 fr

    4 x 200 on 2:30

    50 easy

    75 br fast off blocks
    25 fl
    50 bk
    100 fr

    got out at 7:25ish to make an 8:00 meeting

    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl


    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
  18. Crazy crowded workout with team

    This morning I worked out with my team. Pool temps are back to normal, but we were super crowded—6 per lane, and it would have been more had I stayed in my usual lane (no one else was willing to move down). I started out the workout in a fussy mood—I like having space around me when I swim, but that was not an option today--but I ended up getting in a decent workout, and was happier when I got out. Here’s what we did:

    400 scy warmup

    8 x 50 swim/kick @ 1:05: 2 of each stroke, IM order

    4 x 25 FR @ :25
    :30 rest
    4 x 50 FR @ :45
    :30 rest
    4 x 75 FR @ 1:10
    :30 rest
    4 x 100 FR @ 1:30 [held 1:15s]
    1:00 rest
    4 x 200 FR @ 3:00 [held 2:35s]
    [I would usually do some combo of FR and BK when leading a slower lane on a set like this, so as not to lap anyone, but there was one other swimmer about the same speed as me who was going behind me, so that didn’t work. The last swimmer in the lane was being hyper-polite and/or nervous and stopping if we were anywhere near on the 200s to let us pass, which made me feel bad for him. I encouraged him not to stop (he could make the interval, but just barely, and not if he stopped for us), and told him that I would switch to BK or do a broken 200 if I caught up to him. (Passing on the straightaway would also have been an option, but that can freak people out on this team. I generally figure when I’m leading a lane that if there are passing issues, I have more options than the swimmer at the end of the lane who is struggling to make the interval, and so should assume more of the responsibility for making it possible for us to both get in a good workout). As it turned out, this last swimmer then ended up going super fast on the 200s where he didn’t stop, so there wasn’t even a question of lapping him!]

    50 easy

    Stroke set—twice through, 1st time BK, 2nd time BR
    4 x 25 @ :30
    :30 rest
    4 x 50 @ 1:05
    :30 rest
    4 x 75 @ 1:25
    1:00 rest

    4 x 50 warmdown @ 1:00

    Today’s crowding issues were due to one of our pools being closed—we usually have 2 Tuesday morning workouts, today just 1 with double the swimmers! I was glad I ended up with lane mates this morning who were all good sports about being sardined into the pool, and glad that I was able to get in some decent work. I definitely look forward to next week, when all our pools are back in action.
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  19. HIIT and Swim

    by , March 15th, 2010 at 11:11 PM (Elise's Fitness Fun)
    Spring Break for the kids here, but we are staying close to home this year. Lots of plans for the summer to make up for it. While son was at a tennis lesson, I jumped on the treadmill at the Y and did a HIIT workout as follows:

    1 mile warm-up at 9:30
    1.5 miles of HIIT - 1 minute hard, 2 minutes eaasy - started out on hard at 7.5 mph and did last one at 9.5 mph

    .25 mile easy cool-down

    Went up the mountain tonight and swam 2,000 yards with the masters group:

    300 easy warm-up

    150 fly drill - 3 rt/3 lt/3 full

    2 x 200 I.M. drill - fly: 3 rt/3 lt/3 full, back - wide entry, breast - breast pull with dolphin kick, free - straight arm recovery

    150 back drill - wide entry

    100 breast kick

    2 sets of 4 x 75 on 1:45 - go hard: 50 fly/25 free, 50 back/25 free, 50 breast/25 free, 50 free/25 free

    100 easy

    4 x 25 free on :30 - 4 breaths, 3 breaths, 2 breaths, 1 breath

    100 easy

    2000 SCY


    Tightness in sacroiliac region was gone! Maybe the combo of rest, core work on Friday and Sunday, and running on Saturday and today loosened it up. Nice that I couldn't even feel it!

    Still recovering from what I had last week. Would probably not have been able to swim tonight if I had not gotten in a quick nap this afternoon. The little HIIT workout I did earlier in the day took something out of me. I think what I had last week was the flu. I got a swine flu shot this year, but not the regular flu shot. Shame on me.
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  20. Monday, Mar. 15

    by , March 15th, 2010 at 09:01 PM (The FAF AFAP Digest)
    Slightly better today! Still excessively tired and headache-y, but otherwise improving.

    Swim/SCY/Solo:

    Warm up:

    750 various

    Main sets:

    10 x 50 @ 1:00
    done as 25 back shooter + 25 EZ

    10 x 50 @ 1:00
    done as 25 EZ speed fly + 25 EZ

    2 x (25 AFAP free + 50 EZ)

    50 EZ

    Total: 1950

    Commentary:

    I didn't feel terrible in the water. I actually feel worse out of the water. I feel like I'm carrying around a 30 lb weight and lacking some cognitive function. But I think the fatigue and headaches are characteristic of that piggy flu thing I didn't get vaccinated for. Poor FortSon is getting sick. But he's already had piggy flu once. I hope he can't get it again, but I think I've read that that's possible.

    I'm scratching the 100 fly this weekend. I will send Jeff an email to that effect, as I don't see the psych sheets up yet. I just can't swim that event after having the flu. I'm still not remotely fully recovered. I hope I get a chance to swim it in SCM at some point this year. It's usually just a once a year event for me, as SCM meets are so few and far between here.

    I can't wait to be fully recovered and go back to serious exercising. I feel fat and flabby and out of shape. Blech. I miss my drylands!

    I was also forced to run around a lot today, and I hope that doesn't cause any relapse effect. You don't get to stop being mommy when you're sick.
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