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  1. Let the healing begin!

    by , April 26th, 2010 at 05:28 PM (Elise's Fitness Fun)
    Got to go to my first massage in over six months. Figured it was about time to get one to start the "being kinder to my body" phase of training. The last eight months, I've been kind of hard on my body with the combining of running and swimming in the fall, swimming with the kids since August, and lifting heavy weights during the fall, winter, and spring. The old body was starting to feel a little achy.

    Had a one hour massage primarily working the lower back and hip area. When she was done, I felt absolutely marvelous! I plan to get another one later in the week.

    My husband has suggested to me that since I really did not rest yesterday that I should take off today. I guess he is right. Think I'll enjoy the relaxed feeling for the rest of the day and wait until tomorrow to hit the pool.

    Ahhh....the life of a lazy sprinter.

    Updated April 28th, 2010 at 08:12 PM by elise526

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  2. Another Monday April 26, 2010

    by , April 26th, 2010 at 03:31 PM (Keepin Track 2010)
    Mondays are such a phenomenon. I fresh start of a new week, keeping us moving right along into another go of it all.

    I've read that "God's mercies are new every morning", and I think Mondays are the prverbial MORNING of each week, offering us all a fresh start!

    So, that in mind...it's not a swim day for me.

    Off to YOGA at 8am

    • I was especially careful with my left shoulder and knee-trying to protect them from renewed aches.

    COFFEE at 9:30

    I plan to walk the kids around the park on their scooters later in place of running and likely doing weights while they are doing homework. Just not so sure what the run is contributing to the knees and such. Hate the idea of the trade off to my aerobic training, but...
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  3. Sarasota Y Sharks Masters 5:30 AM Workout -04/27/10

    by , April 26th, 2010 at 02:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 100 1:45
    2 X 200 3:00
    1 X 400 -

    5 X 200 free 3:00
    5 X 100 free 1:30
    1-2: moderate
    3-4-5: descend

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

    LCM

    1 X 200 stroke 4:00
    1 X 100 stroke 2:00
    2 X 50 stroke/build 1:15
    Twice through. Same stroke within each round.

    OR

    2 X 400 free 7:00
    Simulate race pace.

    WARM DOWN: 4 X 50 easy 1:00

    4300 Y/M
    Categories
    Swim Workouts
  4. Monday, 4/26/10

    by , April 26th, 2010 at 01:10 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    Not sure what was going on with my swimming today. My times were in the same range as usual, but my stroke count was up by about 2 spl on both free and back.

    300 swim alt. 75 free/25 back
    200 kick alt. 50 free/50 back
    300 pull alt. 25 free/75 back

    swim 6 x 50 build on :50: odds free, evens back
    (went 35-37-37 on free, 42Ī on back )
    100 easy choice

    swim 4 x 100 free on 1:45: on each 100, keep the first 50 moderately smooth, and then sprint the 2nd 50
    (didn't feel too sprinty. went 1:15-1:20-1:17-1:18. 2nd 50 was faster but not sure by how much.)
    100 easy choice

    swim 4 x 100 back on 2:00, same as the 100s free above
    (this was better. 1:22-1:23 for all 4)
    100 easy choice

    pull 12 x 50 on 1:00: #3 and 8 fast free; #5 and 11 fast back; do the rest free breathing 3/5 by 25
    (40's on the B3/5, 35 on the fast free, 40 on fast back)

    swim down 200 choice
    --
    Total: 3000 yards


    Went back after work to get some starts practice in. I found that I could use the tempo trainer and not need someone to give me the commands. It's nice that they let me use the blocks at my pool.

    swim 300 free and back
    kick 12 x 25 on back with 10-15 sec rest
    using the tempo trainer to set the kick cadence
    8 x 50 on 1:00 1-4 free, 5-8 back
    again with the tempo trainer. setting it at increasing beat and holding dps. was doing free at 16 spl around 36 and back around 40 and 17 spl

    8 x 25 all out off the blocks. did 2 fly, 2 free, and 4 back

    200 easy

    4 x 50 kick with MF. wanted to get all under 30 but cramped on one and had to stop and stretch. others were under.

    200 easy

    Total: 1800 yards

    Total for the day: 4800 yards

    Updated April 27th, 2010 at 12:30 AM by poolraat

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  5. Day 2, CZ

    by , April 26th, 2010 at 01:08 PM (The FAF AFAP Digest)
    Had a wonderful time watching The Hangover with my wolf pack and got a decent night's sleep. But, unfortunately, I woke up with major GI issues that lasted throughout the meet. I'm not sure what triggered it. I didn't do or eat anything really differently. And I had confirmed that the barbecue sauce at our RH&B post-Sat meal was gluten free. I can only think it was the extra magnesium I took in an effort to ward off calf cramps. This has never happened to me to this degree at a meet, and it was a real drag.

    100 IM

    missed it due to GI issues

    100 breast, 1:15, DQ

    The time was slower than I had secretly hoped, but I think I was dehydrated. I also went way too deep on every pullout and had to float and jerk my head up to get to the surface. This led to a huge dead spot every length. Clearly, I need more practice off the blocks in a tech suit.

    I would have won this event, but, to my chagrin, I was DQ'd. If there had been some reasonable explanation, as in when Chris was DQ'd in his 400 IM, I would have shrugged it off. But this was such a bogus DQ, I was ticked off. The S&T judge, who was also doubling as deck ref, said I took "two complete breaststroke stroke cycles underwater" and wrote "pull, kick, pull, kick." He was dead wrong. I'm not an 8&U and I know better than this. I don't even do that drill in practice. After a few moments of fuming, I went to talk to him. I told him what I do every length --- scull hands slightly out to be sure the judge can see this, dolphin kick, pull down, and kick up. I thought perhaps he had confused this for two stroke cycles since I had unusually long pullouts past the 15 meter mark. No, he insisted I took 2 breaststroke kicks. No way.

    Because I was certain he was wrong, I decided to protest. Unfortunately, since he was also the deck ref, there was no ref on my pool (who would have seen the swim) to protest to. I raised my protest to the meet ref on the men's pool. He wouldn't reverse the call b/c he hadn't seen it and it was a judgment call. Not unexpected. Then I had a convo with Paul Wolf and we went to look at the exact wording on the DQ slip. The language was written as above, no box checked. So the DQ was not, as it should be, "written to the rule." I protested again to the deck ref, who admitted this was true and then to the meet ref. The meet ref agreed to talk to the deck ref at the end of the meet. But he refused to overturn the DQ on this technical basis. I felt better for having tried to reverse the situation though.

    In reality, the 100 breast isn't big deal for me; I was just ticked off on principle.

    100 back, NS:

    Since I wasn't feeling well, I had decided to do a 50 back split and count SDKs. But the meet was moving so fast on the women's side of the pool (a pet peeve of mine about this meet) that I missed this event while lodging various protests and talking to my meet director-coach.

    50 free, 25.6

    I decided to swim this event again, since I had missed backstroke. I was quite tired and and really needed to run to the loo, but swam anyway.

    This was almost exactly the same time I swam in the kneeskin at the end of the day Saturday. But it was nice to log 3 x 50 frees under 26.

    Women's 200 medley relay:

    We finished 2nd in our age group, which was 25+. I swam the fly leg and went 27.3 with a very safe start. I did do it as a no breather. I should have taken one more SDK on the second length as my right arm was stuck underwater a little at the breakout, probably costing me a few tenths. It wasn't that hard to do as a no breather. But it made picking up the walls more difficult.

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

    Summary:

    day 1 = very good
    day 2 = frustrating

    Still, I was having trouble getting excited for this meet with Nats looming, and logged some good times. My legs were still tired with only a week rest and having done hot yoga the Sunday before. I'm looking forward to a week of regular workouts this week. Today, though, I'm thinking the massage I have booked to get the lactic acid out and work over my sore shoulders sounds pretty good. Thankfully, I don't feel nearly as thrashed as last year when I swam more events and think I will be rebound more quickly.

    I have resolved not to use this meet as a taper meet next year. With two pools, and the women's pool running so fast, it is not a good match for me. I'm always frustrated by the lack of sufficient rest. I am thinking about NE SCY Champs. Alternately, if travel is nixed or frowned upon by the fam, I'll just swim the 4 50 and forget my 100s. (I am kind of tickled to have the Zone records in all 4 50s.) In any event, next year I'll be more focused on meters than yards since I'll be FINA 50.

    I'm feeling a little star crossed lately. I'm really hoping I can avoid cramping, goggle issues, the flu, pool closures, lost contacts and GI issues at Nats. But I guess if it happens, I'll be well used to it.

    On a different note, my son's lightweight 8 won their race on the Potomac this weekend. But on the way back, on of the fasteners for the boat broke, it rolled out onto the road and was driven over by 3 cars and ruined. It's covered by insurance, but it takes awhile to get a new boat. I think they're hoping to borrow one, but that could put a crimp in their season. Really bizarre freak accident.

    Updated April 26th, 2010 at 03:12 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  6. Mon Apr 26th 2010

    by , April 26th, 2010 at 12:49 PM (Ande's Swimming Blog)
    Mon Apr 26th 2010

    added 2 LCM meets below
    Today's workout started at 5:30 AM

    NEW Work out schedule April 26th - May 2nd
    MON 5:30 - 6:30am or 7:00 if there is room
    TUE 6:30 - 8 am in diving well
    WED 6:30 - 7 am in main pool 7 - 8 am in diving well
    THU 5:30 - 6:30am or 7:00 if there is room
    FRI 6:30 - 7 am in main pool 7 - 8 am in diving well
    Sat meet at UT, we're at Dick Nichols
    Sun none meet at UT

    Upcoming Travel
    May 13 - 16 Grand Canyon, AZ
    May 16 - 19 Scottsdale, AZ
    May 20 - 24 Atlanta


    TODAYS SWIM PRACTICE

    Swim Center
    SCY diving well
    Chris coached
    Noon to 1:15
    dove in 5:45ish
    swam with Tenille, Mike Varozza who's doing Waterloo Swim School in North West Austin
    beside Tyler, Todd, Marcio, Beth, Amy, Doug, & Nate
    wore B70 jammer

    Warm UP
    missed most of it did a 50


    MAIN SET

    assigned 600 fr on 7:00
    DID: 3 x (150 fr 50 skip)

    100 easy
    100 k went 69
    100 easy
    100 k went 65

    assigned 2 x 300 on 3:30
    did 2 x (100 fr 50 skip 100 fr 50 skip)

    400 easy

    assigned 3 x 200 on 2:20
    did 3 x (150 fr 50 skip)

    400 easy

    assigned 6 x 100 on 1:10
    did 6 x 50 k on 1:10
    held 31's & 2's

    16 x 25 on :30
    1) 12.5 fast SDK
    2) 12.5 fast SDK
    3) easy
    4) no breath

    50 easy

    as I walked out
    UT women were doing
    15 x 100 k on 3:00 Best Ave
    stopped & watched a 2 rounds

    2010 MEETS:

    [2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 4 days or 25 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Categories
    Swim Workouts
  7. The IM option

    This morning I swam the early AGUA workout. Since the faster lanes were pretty crowded, I moved over a few lanes to share with just 1 other swimmer, and modified the sets accordingly. Hereís the workout, and what I did with it:

    550 warmup

    4 x 100 (75 FR / 25 fast stroke, IM order) @ :15 rest

    3 x 75 @ :15 rest, odds FR, evens IM-FR [did the middle 25 kick]

    25 easy

    4 x 150 FR @ 2:45, desc. 1-2 and 3-4 [I did these as kick sandwiches too (middle 50 kick), went 2:17, 2:08, 2:18, 2:07]

    4 x 100 K @ 2:30, alternating prone and supine by 25 [took advantage of the interval to do these all BR kick, experimenting with width of kick and hip angle]

    5 x 300 @ 5:20, FR except for last 75 BR or BK [This was a set where the whole pool did the same interval, with different distances assigned for each lane. I just did 300 IMs, and brought them in at 4:33, 4:31, 4:30, 4:26, 4:21. I worked on increasing my FL and BR tempo within the 75s. My goals were to descend these and to go <4:20 on the last on, so I was 1 for 2.]

    300 warmdown

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  8. Mish Mash of stuff and just not here today

    by , April 26th, 2010 at 08:58 AM (Mixing it up this year)
    Took 3 Ibuprophin before this one. My quads were cramping while I was driving this morning.

    My weightlifting has been going good but it is effecting my swimming some too.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    5x200@3:00 Free w/paddles & bouy desc 2:47, 2:41, 2:40, 2:36, 2:31
    5x100@1:45 Free kick w/fins as 25 rt side, 25 lt side, 50 on back
    100 Free for time from push 1:16 STUNK
    200 Free
    300 Free w/6 beat kick
    200 Free
    50 Free for time from push :34 STUNK
    150 Free Easy

    Total 4000 yards
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  9. Mish Mash of stuff and just not here today

    by , April 26th, 2010 at 08:57 AM (Mixing it up this year)
    Took 3 Ibuprophin before this one. My quads were cramping while I was driving this morning.

    My weightlifting has been going good but it is effecting my swimming some too.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    5x200@3:00 Free w/paddles & bouy desc 2:47, 2:41, 2:40, 2:36, 2:31
    5x100@1:45 Free kick w/fins as 25 rt side, 25 lt side, 50 on back
    100 Free for time from push 1:16 STUNK
    200 Free
    300 Free w/6 beat kick
    200 Free
    50 Free for time from push :34 STUNK
    150 Free Easy

    Total 4000 yards
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  10. Day 2 at zones...4/25/10

    by , April 26th, 2010 at 02:00 AM (The Labours of SwimStud)
    Well it was day 3 for some day 2 for me...things went very well. I decided to wear a loaner B70 for the 3 events today as I had made my goals for the season and thought I'd do it for fun and then see how NAts compares if I don't wear it.

    100 IM 109.99 a PB by a few seconds...

    100 BR 1:13.29 34.06/39.23 still split it badly but I'm going faster...

    50 FR 26.25...this blew me away...sure the suit helped but now I want to go at it again tapered and see what I can do...

    Great weekend at the meet! Good to see everyone and watch some amazing swims...
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  11. Sun Apr 25th 2010 best in practice 50 fly

    by , April 25th, 2010 at 05:41 PM (Ande's Swimming Blog)
    Sun Apr 25th 2010

    new work out schedule
    April 26th - May 2nd

    M & TH 5:30 - 6:30am or 7:00 if there is room

    Tues. 6:30 - 8 am in diving well

    W & F 6:30 - 7 am in main pool 7 - 8 am in diving well

    Sat meet at UT, we're at Dick Nichols
    Sun none meet at UT


    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 5 days or 26 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    Campus Map

    May 15 - 16 will be in Grand Canyon, AZ
    May 16 - 19 will be in Scottsdale, AZ
    May 20 fly to Atlanta
    May 21 is by birthday & Nat's begins


    TODAYS SWIM PRACTICE

    Swim Center
    LCM main pool
    Tyler "the miler" coached
    Noon to 1:15
    dove in at 12:05ish
    swam with MAX
    beside Beth, Katie, & Chris
    wore B70 legs

    Warm UP
    3 rounds of 200 swim 50 kick


    MAIN SET LCM

    assigned 12 x 150 3 on 2:15, right into 3 on 2:10, right into 3 on 2:05,right into 3 on 2:00
    DID: don't need to distance crap
    so MAX & I modified the set to this
    12 x 50
    odds easy on 1:30
    evens fast on 1:00
    held 28's to 31's

    then we looked at the clock & decided with the last 25 minutes of practice we'd take even more rest

    so we moved the rounds of 2 x 50 to 5:00 intervals

    dove them free
    went 26.8 26.6 26.4


    then decided to rest 13 minutes and rest up for the last fast 50

    50 fl fast
    roll start
    tyler timed
    went 26.06

    which is my best in practice 50 fly in a long time

    50 easy


    2010 MEETS:

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


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas

    Updated April 26th, 2010 at 12:11 AM by ande

    Categories
    Swim Workouts
  12. Violent weather

    by , April 25th, 2010 at 04:24 PM (Elise's Fitness Fun)
    Lot of tornadoes in Alabama yesterday. One hit up on the mountain (Sand Mountain) no too far from where I go to swim. No fatalities reported at this time, but lots of injuries. Fortunately, all of my swimming friends are o.k. The damage is still being assessed, but apparently it is pretty extensive.

    Had hoped to get in a bike ride this afternoon, but we are under a high wind advisory. It is absolutely no fun to ride a bike with wind gusts between 30 and 40 mph. Talking about getting blown away or blown over, this could really happen on the bike! Think I may take an easy run later on when it cools down a little. I'll update blog to reflect what I end up doing.

    Did an easy 2 mile run with son this afternoon. I gave him a digital watch earlier today and now have probably turned him into a running geek like myself. He insisted on timing himself on a one mile run earlier today and insisted that we both time the two mile run today. He was quite pleased when he ran 17 seconds faster than I did on our 2 mile run.

    He is intent on running a 5k on May 15, so I told him he needed to train for it. He seems to be taking it rather seriously now. I won't be able to run the race with him with it being so close to Nationals, but I have found a friend that might be able to do it.

    Updated April 25th, 2010 at 08:52 PM by elise526

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  13. Weekend workouts

    Today I swam a midmorning workout with TNYA. Hereís what we did:

    800 scy warmup

    4 x 50 FR finger-tip-drag @ :15 rest
    1 x 100 BR/FL/BR/FL, working on pressing chest @ :15 rest
    3 x 50 FTD drill @ :15 rest
    2 x 100 BR / FL / BR / FL, pressing chest @ :15 rest
    2 x 50 FTD @ :15 rest

    6 x 50 BK kick @ 1:00
    150 quality BK @ 2:45
    5 x 50 BR kick @ 1:00
    100 quality BR @ 2:00

    1 x 200 FR @ 2:40
    2 x 150 FR @ 2:00
    3 x 100 FR @ 1:20
    4 x 50 FR @ :45

    4 x 50 FL kick @ 1:10
    1 x 50 FL quality

    25 FR K / 75 BR swim
    50 FR K / 50 BR swim
    75 FR K /25 BR swim
    100 FR K
    (Kicks on all the above were fast; took a about :20 rest in between each hundred)

    50 swimdown

    Yesterday I didnít swim, but in the afternoon I did a rowing workout the Y with Mr. Addict. Mr. A seems to have gotten it into his head that one day I will be interested in doing a 2000M rowing piece all out on the erg, just to see what I can do. Heís a good endurance athlete and enjoys doing things like that; Iím a wimp and tend to avoid things that involve 8+ minutes of pain. Anyway, the goal of yesterdayís workout was to keep the hard pieces at my theoretical goal 2000M pace, which he thought would be between 2:05-2:10 per 500m. I actually ended up going a little faster than that towards the end. Hereís how it went:

    6 minutes warmup w/ drills
    2 minutes rest
    6 minutes piece, build [2:16 avg]
    2 minuts rest
    2 minute hard piece [2:08]
    2 minute easy row/rest
    3 minute hard piece [2:06]
    3 minute easy row/rest
    1 minute hard piece [2:08]
    1 minute easy row/rest
    3 minute hard piece [2:03]
    3 minute easy row/rest
    1 minute hard piece [2:06]
    1 minute easy row/rest
    2 minute hard piece [2:03]
    2 minute easy row/rest
    8 minute row-out

    Iím really enjoying the rowing but will probably cut it out sometime over the next couple of weeks as I taper for nationals.
    Tags: rowing
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  14. Saturday April 24, 2010

    by , April 25th, 2010 at 12:24 AM (Keepin Track 2010)
    I did not swim yesterday as my shoulders were tired and sore from HQ on Thursday. I though it best to get in today to loosen up and not get behind.

    WU
    300 swim mix
    200 kick alt stomach/back flutter kick
    200 br kick/free

    20x50 BR drill all drills including kick 50's

    200 BR kick

    Joined in Laren's workout:
    3x(9x25)
    1st set free 3x

    • 2x25 uw kick
    • 1x25 sprint swim


    • 100Ez swim

    2nd set fly
    3rd set back

    100 WD
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  15. A quiet Saturday with the girls

    by , April 24th, 2010 at 09:31 PM (Mixing it up this year)
    More of my usual swimming with the girls.

    5x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:45 Fly kick on back w/fins
    40x25 10 of each stroke as various drills
    500 Free kick w/fins

    HOT TUB!!!

    Total 3000 yards
    Categories
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  16. Zones Day 1--Where Spank at?

    by , April 24th, 2010 at 09:08 PM (The Labours of SwimStud)
    I had an immense day today. I was secretly hoping to bust 1:00 for the 100 FR.
    I had a good swim but the first wall was a bit mistimed. That said I swam it out and touched the pad. Flicked my head round for the board and saw 1:00.12...I yelled out a large "GNARRRRR" but then realised that it was 2 secs faster on my pb. I split a 28.6 and a 31.7 thereabouts for the race. So with a taper to go I'm hoping to get it done in ATL.

    50 BR gridge went my way by a slim margin but more importantly I got a PB at 33.27 and 3rd place..so I am happy.

    200 BR was a touch slower than my best...but pre taper...that's normal.

    Think I'm going the B70 route tomorrow for the 100 IM 100 BR and the 50 FR...they are all for fun events now..I hit my goals on them already and will just have fun and save the pressure for ATL.

    Was keeping an eye out for Speedo's wife, Spank...but didn't see anyone wearing black vinyl and carrying a paddle...
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  17. Sat Apr 24th 2010

    by , April 24th, 2010 at 08:57 PM (Ande's Swimming Blog)
    Sat Apr 24th 2010

    lifted weights after swim practice
    right lat hurt on my warm up exercises of lat pull & lat press
    so I just did bench & leg press


    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 6 days
    27 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats

    Campus Map



    TODAYS SWIM PRACTICE

    Swim Center
    scy diving well & LCM main pool
    Jack Lee coached
    7:30 - 9:00
    dove in on time
    swam with amy brandon, jon, & chris
    beside Max & Larry
    wore B70 legs

    Warmed up SCY
    3 rounds of 200 swim 50 kick


    MAIN SET LCM

    assigned 15 x 300 amy & Brandon did them fr on 4:15
    did 14 x (50 easy, rest 1:00, 50 fast, 50 easy)
    odds fast were fr held 29's
    evens fast were br held 39's

    2010 MEETS:

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


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
  18. CZ, Day 1

    by , April 24th, 2010 at 08:47 PM (The FAF AFAP Digest)
    Day 1 of Colonies Zones:

    Everyone staying at the compound did very well! Good compound mojo.

    50 free, split from 100 free, 25.3

    I was very pleased with this time. It's my second best time ever and best time not fully tapered. It was especially good since I had goggle problems again. I was trying the TYR Tracer clear goggles, but I couldn't seem to get them to seal well on my left eye. They leaked and wiped out my left contact. Never had that happen before ... To my horror, I did not have a spare in my bag. So I became a cyclops swimmer.

    I had a very good start and a decent turn. I didn't feel fully warmed up though and tightened up toward the end. Still, very happy with the time! And it is better than my Zone record of 25.5 set a couple years ago. And much faster than I swam in Richmond in February.

    50 breast, 33.72

    I went too deep on the start and had to float to the top on my breakout, jerking my head up. But I did NOT flutter kick to the surface! My left goggle leaked again, but since I was a swimming cyclops, it mattered not. I tossed the goggles and borrowed a pair of speed sockets from a friend. These are the perfect fit for my head, and I understand I can order the in clear. Swimoutlet, here I come.

    As to the time, this is a PB for me, and breaks my Zone record of last year of 34.1. So I was very pleased again. With a better start, I think I can improve further. Chicken of the Sea video'd this for me. Stud won our grudge by busting out a 33.27. (And, take note, Geek, he also went a 1:00.1 in a brief in the 100 free, getting very close to that barrier you said he'd have trouble reaching ...)

    100 fly, 1:02.7 (29/33)

    I didn't scratch and no goggle issues!!! I wasn't looking forward to the race though, but was determined to swim it just for some pre-Nats practice. I didn't feel great. There was some uncertainty on my part as to how many dolphin kicks to take per 25. I hadn't resolved this pre-race. Rob B. told me I was dropping my hips some and bending my knees to much. But my breakouts were fine. The piano, as expected hit big time on the last 10 yards. Still, I was very happy with the time again. It's my 2nd best time ever, and my fastest without a full taper. It broke the Zone record of too.

    200 Free Relay, leadoff 25.7

    My relay mates wanted to scratch the 400 medley relay, and I can't say I minded at all. I was quite tired after the 100 fly. So we geared up for the 200 free relay instead. I lead off (why do I always have to lead off? lol) Before the relay, I changed into a FINA legal Speedo kneeskin to compare 50 free times. I was tired for this 50, but perhaps not sufficiently warmed up for the first one, so I felt like these factors canceled each other out. I had a good start and went a little deep on the turn. Still, I had expected to go a mid 26 with the kneeskin and feeling so tired. I was quite surprised to see the 50s were only .4 apart.

    I'm looking forward to tomorrow, but not sure I'll be able to (or want) to swim 3 100s + a relay.

    Now, off to watch The Hangover with the compound guests.
  19. Sarasota Y Sharks Masters 5:30 AM Workout -04/26/10

    by , April 24th, 2010 at 07:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    5 X 100 2:00
    3 X 200 3:30
    6 X 50 build 1:00

    2 X 400 free 6:45
    1 X 200 kick 5:00
    3 X 200 IM 4:00
    2 X 100 kick 2:30
    3 X 100 choice stroke 2:00
    4 X 50 kick 1:15

    1 X 800 pull

    WARM DOWN: 4 X 50 easy 1:00

    4700M
    Categories
    Swim Workouts
  20. Bracing for the tornadoes

    by , April 24th, 2010 at 02:06 PM (Elise's Fitness Fun)
    Another tornado season is well under way in the Heart of Dixie. The whole state is under a tornado watch for the rest of the day. Bad storms all through the night, but a slight lull this morning gave me the idea that I might be able to swim. Got in a 300 yard swim before another storm came up. I was prepared for this, so went up to the weight room and hit the weights as follows:

    Squats: 1 set of bar x 20

    Bench press: bar x 5, 65 x 5, 2 sets of 85 x 6

    Lat hi row: 90 x 5, 2 sets of 120 x 6

    Military press: 2 sets of 40 x 10

    Hammer curls: 10 x 10

    Double-arm backstroke on bench with 2.5 pound weights in each hand (this is a great exercise to loosen up the shoulders)

    Leg curls: 2 sets of 40 x 6

    Leg/knee raises: 2 sets of 20

    Back extensions: 2 sets of 20

    Bicycle crunches: 1 set of 100

    Good morning darlings: 1 set of 50

    Updated April 24th, 2010 at 04:39 PM by elise526

    Categories
    Uncategorized