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  1. Sarasota Y Sharks Masters 5:30 Workout -02/18/10

    by , February 16th, 2010 at 01:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 400 6:00
    2 X 200 3:00
    1 X 300 4:30
    2 X 150 2:15
    8 X 50*descend 1-4/5-8* :50

    1 X 200 kick 4:30
    8 X 50 kick*2 of each stroke* 1:15
    8 X 25 kick*fast* :45

    2 X 150 free 2:15
    2 X 150 50 fly/100 free 2:30
    2 X 150 50 fly/50 back/50 free 2:45
    2 X 150 50 fly/50 back/50 breast 2:45

    1 X 50 easy 1:00
    1 X 50 fast 1:00
    1 X 50 easy 1:30
    1 X 75 fast 1:15
    1 X 50 easy 1:30
    1 X 100 fast 1:30
    1 X 125 easy swim
    Fast are choice, easy are free.

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  2. Finally back in the water

    by , February 16th, 2010 at 01:06 PM (Mixing it up this year)
    I hate holidays...especially when they mean the pool is closed. A little thing like Presidents Day and walla, no swimming. YUCK!

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    500 Free w/fins & snorkle as 25 swim fast/25 kick easy
    5x200@3:00 Free w/paddles & bouy
    8x25@:45 Fly moderate
    300 Free easy
    500 Free kick w/fins moderate pace

    Total 4000 yards
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  3. FAT Tue Feb 16th 2010

    by , February 16th, 2010 at 11:20 AM (Ande's Swimming Blog)
    FAT Tue Feb 16th 2010

    Felt a little fried from yesterday's double and staying up late.
    made it through this practice but didn't kill it.

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    TODAYS SWIM PRACTICE

    scy, main pool, south end of pool
    Whiteney coached
    6:30 - 8:00
    swam with Nate, Kelly & Ned
    beside Tyler & Erin,
    Paul, Tenille, Max, Larry,
    wore brief

    warm up:
    2 rounds of 150 fr, 50 k 150 fr 50 k, 100 IM


    Main Set

    3 rounds of
    4 x (75 fr on 1:00, 25 fast on 30)

    3 rounds of
    4 x (150 fr on 2:00, 50 fast on 55)

    8 x 50 on 1:15
    inx you may take a total of 10 breaths while you do these
    I did 3 no breathers & 5 with one breath


    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix


    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 February 16th, 2010 at 04:05 PM by ande

    Categories
    Swim Workouts
  4. I'M Feeling Kinda Tired

    Monday class: 1750 yds of mostly IM drills. Loads of kicking. Yowza.

    In grumpy-making news, the fly workshop scheduled for Wednesday has been cancelled due to lack of interest. Phooey. I may have to sign up for another round of adult lessons this summer if I'm ever going to get the rudiments of fly down.

    In better news, I managed 3-4 strokes of breaststroke before dropping the tennis ball. Very jealous of my classmate, who managed a whole 25 without dropping the ball once!

    Also, I got the final calculations on my hour swim: my average 50 split was 55.915 seconds, and my standard deviation over the hour (3200 yds) was 1.04, so I was rarely more than a second off pace. This is better than I did last year, so woot! Not bad for a desk worker with an aching lower back.
    Categories
    Swim Workouts
  5. Recap of Monday and Tuesday (Feb 15 and 16)

    Ugh! I've been sick, again. This time it's a chest thing. I think it might be bronchitis. I definitely had laryngitis last week - no voice from Monday - Friday. It makes teaching tricky.

    I worked with my trainer focusing more on strength training than plyos on Thursday.

    Yesterday I got back to plyos, lots of jumping and leg work, hit some upper body mostly with bands, too. Then swam an ez 1500.

    Got up this morning because I had to get the key so I can coach tomorrow morning. Swam warm-up and a few 50s.

    Warm-up was:

    300 free
    3 x 100 kick
    4 x 50 drill/swim IM order
    4 x 50 build on :50
    3 x 4 x 25 (1-4 15 fast, 5-8 20 fast, 9-12 25 fast)
    100 ez

    4 x 50 ez

    Tonight I'm going to do a bit of cardio before I coach. Tomorrow is going to end up being a day off since I'm coacing in the morning. Thursday I have to swim to return the key and I have training at night.

    The Olympics are kicking my arse. I'm staying up to watch until 11 and then getting up by 4:30 to swim ... not a good plan. The black circles under my eyes are already back and it's only week one of this ... downed my venti latte darn quick this morning, too. GR! Glad it's only once every 4 years ...
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  6. Where there's fly there's hope! 2/15/10

    by , February 15th, 2010 at 08:34 PM (The Labours of SwimStud)
    Well I got some help with my Fly today. I had one of the coaches have a look at it. I've been getting a lot of "You need to get your hips up" advice but not a lot of "You need to do this in your stroke" specific advice...I have been getting very frustrated.
    The coach today said overall my fly is not bad, which was nice to hear, but he thought he saw me rushing my up-kick so I tried to swim a bit with thinking about the up kick and it felt a bit better. He also said to train in 25's and do 5 strokes then free over longer distance, rather than butterstruggle...which is what most of us agree.
    I think I've been trying to use my recovery and upper body to pull my self forward and over in order to get my hips up rather than using the up-kick properly. So here's hoping I'm finding something I can work with.

    Anyhow enough rambling here's my workout:
    200 Snorkel swim
    200 Kick with board
    200 Pull with paddles
    5 x 200 3:30 EZ/HD 200/0, 150/50, 100/100, 50/150, 0/200
    4 x 50 Fly Kick
    4 x 50 3 BR/3 Fly
    4 x 50 Fly coach looked here..so I did 2 x 50 4 x 25.
    4 x 50 EZ
    4 Times thru:
    25 Fast IMO R:15
    50 EZ 1:00
    75 IMO 1:30
    I did this as a broken IM and rotated through the IMO on each successive rep. It's quite a fun set, and the 50 EZ allows you to really go after the first 25.
    6 x 50 EZ
    500 FIN Kick with board
    4000

    After this I went and did my lifting for about 35 minutes, then I did some ab work and hip-flexor/Hamstring stretches for my back health.
    Matt, Muscle Milk as usual afterward!

    I feel pretty relaxed and mellow right now.

    Updated February 16th, 2010 at 08:11 AM by SwimStud

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  7. President's Day

    by , February 15th, 2010 at 08:24 PM (Swimming, Life, and Other Stuff!)
    It snowed all day today in Carmel, Indiana. I have the day off work for Presidents' Day! I'm happy to say I stayed on-task and got a ton accomplished today; not an unremarkable accomplishment for an ADHD adult like me!
    Besides organizing and making 36 small American flags for the fake Olympic Ceremony's I will be having in PE classes (k-2nd) this week I also managed to rig up a tea-kettle looking stone for the "Curling" station. They will slide the stone on a roll out shuffleboard court. We will also have ice skating (laminated paper plates that slide on carpet) both short track speed type and dancing, hockey, skiing (long folded together boxes with a rigged footstrap, 2 man bobsled (2 scooters with a connector and mat on top, and luge (2 scooters with plywood board), and ski jumping (run and hop onto a mini tramp while attempting to "stick the landing!) I've down-loaded the Olympic song on my i-tunes to play during the whole thing. This will take 2 days of classes.

    I had a very pleasing workout today. I am building in a longer workout 1X each week to hopefully get me ready for 10K swim this summer. Today I met a fellow Nasti lanemate at Carmel Aquatic Center and did this workout:

    **500 Freestyle Warm-up
    **10 X 200 Free on 3:30 interval
    **10 X 100 Free on 1:50 interval
    **2 X (200/ 150/ 100/ 50 free) rest :10 after each repetition.
    **10 X 50 on 1:00

    5,000 scy
    I felt great during and after this workout. I was a little worried I might conk since this was my 5th day in a row but I felt equally strong the whole way through. Next week I think I'll increase the long swim to 5,500 yards. Most other days I swim 3 to 3.5K and I normally swim 5X per week.

    I got a very unusual massage today. There is a new place (2 of them) on the Northside called "Foot Finesse".
    I recieved 5 giftcards to this place for a 1 hour massage from various students and people this Christmas. I took lindsay with me and treated her to a massage as well (I still have 3 more). Anyway it's an Asian owned business. You can walk-in without an appointment. There are 6 massage beds in each large room. You get the massage with your clothes on. She started by stroking my face, pulling my hair (it felt good), and speaking some strange incantations in a low voice. She did my upper chest, both arms, then went down to the feet. Up till this point my feet were soaking in hot water. She massaged the fascia on the bottom of my feet with a tool; it made me wiggle but felt good. The calf work was sublime. She did pressure work on the upper leg but it was through my sweatpants. At the end of the leg work she raised the legs and dropped them down to the table 3 X. (a little weird)
    At this point I flipped over to my stomach and she worked on my neck and back. The unbelievable part about this was the whole hour is only $25.00! Can you believe it!
    Lindsay and I both loved it. I still have 3 more free ones, but for the price I am sure to go back on my own dime!

    I'm hoping for a 2 hour delay tomorrow morning! We have had a continuous snow all day! Last time I was out it was fairly slick.
    Ok, gotta go get my chair organized for tonight's Olympics!
    Go Team USA!
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  8. Monday, Feb. 15

    by , February 15th, 2010 at 05:38 PM (The FAF AFAP Digest)
    Hot Yoga:

    I decided to go to hot yoga for a good stretch today. Saw one of my skinny gluten free tri/OW friends there. She mentioned that she always goes to hot yoga after a race. She also always swims before doing hot yoga, which is a policy I need to follow if possible.

    We commented about how the Reston Studio was not as hot as the Falls Church studio, maybe around 105 degrees. Well, I positively fried today. I had to use all my will power not to keep from running out of class and was quite nauseous. Turns out, the temp was at 125 degrees. That's just too much for me; I was pouring sweat. Had 2 waters during class, which was insufficient, then guzzled 2 smart waters and a coconut water after. Still feeling slightly nauseous, though I was yesterday too. Could be some stomach buggy thingie, I guess.

    Commentary:

    I'm pretty tired from the meet, but not unduly sore. My littlest one had a nightmare and so sleep was somewhat scarce last night.

    I'm considering going to this meet if it will not result in divorce: http://www.warrentonmasters.org/Drea...imMeet2010.pdf. Not sure what events to swim. A redo of the 50 free might be in order. Also, 100 IM is going to be my 6th event at Nationals. Perhaps I should swim it here ... or at Zones. I like the idea of swimming it at the end of the am instead of first thing.

    I also heard (again) that 2012 Worlds are, in fact, going to be in Italy. I have informed Mr. Fort of our destination vacation for that year.

    To add insult to yesterday's B70 fiasco, I inadvertently glutened/latosed myself last night by eating some organic chili & lime flavored corn chips. Rashes in odd places, abdominal cramps and other ills ensued.

    I've attached a couple pics that SwimShark took of me doing my ill-fated 200 back. The one shot is of the first 50 and Julie is swimming fly near me in her wedding blue cap. The other is a blurry backstroke start. The video of the 100 breast is forthcoming. The best part of that race is that I am currently ahead of SwimStud in our evil gridge.

    Splash Article:

    There was a great article in Splash Magazine with an interview with Peter Marshall. My anti-swimming daughter was so impressed with it she read it out loud to me. To sum up, is was about being creative with workouts, making swimming a game, doing something other than banging out the yardage. His prior rigid training regimen made him feel "like a thoroughbred never let allowed out of the stables except to run" and was "jut spinning his wheels." Inspired by this, my daughter wants to do fewer practices and do yoga and hit the gym with me. We'll see how that works. She informs me we're going to the gym after school tomorrow ...

    P.S. I just ordered 2 cases of coconut water.

    Updated February 15th, 2010 at 10:19 PM by The Fortress

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    Yoga
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  9. DOUBLE Mon Feb 15th 2010 1:53 200 FR

    by , February 15th, 2010 at 04:15 PM (Ande's Swimming Blog)
    Mon Feb 15th 2010

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    TODAYS SWIM PRACTICE

    scy, diving well
    Whitney coached
    noon to 1:15
    swam with larry & trent
    beside max, steve, and james

    wore old B70 legs

    warm up:
    3 x 300 done
    200 fr 100 k

    Main Set

    4 x 50 on 35
    50 easy on 1:40

    4 x 50 on 34
    50 easy on 1:40

    4 x 50 on 32
    50 easy on 1:40

    1000 fr

    4 x 50 on 35
    50 easy on 1:40

    4 x 50 on 35
    50 easy on 1:40

    rested an extra minute

    200 pretty hard for time
    wore a cap
    went 1:53


    50 easy on 1:40

    assigned 1000 done 200 k 200 sw
    did easy 200

    rested 10 min

    50 SDK went 25.0

    25 SDK went 11.1

    50 easy

    Entries for the Austin Grand Prix are closed

    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix



    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
  10. Wind and Backstroke Flags Don't Mix

    I swam solo this morning under a very interesting skyólots of really dramatic low stormy clouds against a pinkish sunrise background. I was torn between swimming on my back to watch the sky, and NOT swimming on my back in order to avoid whacking my arm/head/heels against the wall when I forgot to account for the flags being blown an extra couple of strokes towards the wall. I ended up with just a few knuckle bruises. And while it rained a bit on us, it never stormed like it seemed it might.

    Before I got in the pool the lifeguard warned me that the water had cooled off a bitóit was down to 80-81 degrees. I assured him that was a great temp (itís usually around 82-83, which is warmish but bearable because itís an outdoor pool and the air temps have been so cold here). He nonetheless cranked up the heat and by the middle of the workout I could really feel the hot water pumping out of the vents at the bottom of my lane.

    One swim buddy was also at the pool and I did the long 100s set with himóotherwise on my own this morning. Hereís what I did:

    1000 scy warmup

    8 x 75 K/D/S @ 1:25, 1-4 IM order, 5-8 rev. IM order

    1 x 100 @ 1:40 [I did FR/BK halfsies on all the 1:40s in this set]
    1 x 100 @ 1:30
    1 x 100 @ 1:20
    2 x 100 @ 1:40
    2 x 100 @ 1:30
    2 x 100 @ 1:20
    [Then because the pool was hot hot hot and we were feeling it, we relaxed the intervals for the threesies round]:
    3 x 100 @ 1:40
    3 x 100 @ 1:35 [did 25FL/75FRs]
    3 x 100 @ 1:30

    100 easy

    4 x 150 Kick w/ fins @ 2:30 [FL/BK/FL by 50s]

    400 warmdown

    I entered the Eisenhower Park meet on March 7th. I decided to do my best sprinter impersonationóIíll swim either the 100 FR, 50 FL, 50 BK, and 50 FR, OR Iíll swim 2 x 100 FR, 50 BK, and 50 FR. (The 100 FR is the first event; if I like my time Iíll scratch the 200 FR I entered; if not, Iíll go for a 100 FR split in the 200 FR later on in the meet. The 50 FL is right before the 200 FR, so I wonít swim both of those).
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  11. Sarasota Y Sharks Masters 5:30 Workout -02/17/10

    by , February 15th, 2010 at 01:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:

    1 X 200 3:15 3:00
    4 X 75 1:15 1:10
    Three times through.
    Round 1 intervals left, rounds 2&3 right.

    1 X 200 kick 4:30
    4 X 100 kick*50 mod/50 fast* 2:15

    8 X 25 kick*fast, no board* :40
    1 X 100 easy swim

    1 X 50 fly 1:00
    1 X 100 50 fly/50 back 2:00
    1X 150 50 fly/50 back/50 breast 3:00
    1 X 200 IM 4:00
    Twice through.

    3 X 200 3:00 2:40
    4 X 50 :45 :40
    Twice through. Round 1 intervals left, round 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 Workout -02/16/10

    by , February 15th, 2010 at 01:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 500 7:15
    5 X 100 1:30
    1 X 400 6:00
    4 X 100 1:30

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick *build* 1:15
    8 X 25 kick *fast* :45

    5 X 200 IM 3:30

    3 X {4 X 50 1:00}
    50's: #1 easy
    #2 build
    #3 25 fast plus great turn/25 easy
    #4 @100%
    IM'ers should go 1 round each of fly, back, breast.
    Others: choice

    1 X 800 pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  13. Mon Feb 15th 2010

    by , February 15th, 2010 at 10:44 AM (Ande's Swimming Blog)
    Mon Feb 15th 2010

    weighed 219 this morning

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    TODAYS SWIM PRACTICE

    scy, main pool, south end of pool
    Whiteny coached
    5:30 - 6:30
    swam with Todd, Mike, & Nate
    beside Marcio
    wore brief

    warm up:
    3 x 300 done 200 fr 100 k

    Main Set

    4 x 50 on 35
    50 easy on 1:40

    4 x 50 on 34
    50 easy on 1:40

    4 x 50 on 33
    50 easy on 1:40

    1000 fr

    4 x 50 on 34
    50 easy on 1:40

    4 x 50 on 33
    50 easy on 1:40

    200 pretty hard for time
    went 1:57
    50 easy on 1:40

    1000 done 200 k 200 sw

    50 easy

    since I'm off for presidents day
    I'm thinking about doing a DOUBLE

    hung out with Eddie Reese after my practice. Watched Eric Shanteau, Aaron Peirsol, Ricky Berens, Michael Klueh, & a few UT swimmers train, They leave for their Conference Meet Next Wednesday.

    Saw that entries for the Grand Prix are closed

    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix



    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
  14. Sun Feb 14th 2010

    by , February 15th, 2010 at 10:33 AM (Ande's Swimming Blog)
    Sun Feb 14th 2010

    Missed Saturday practice to attend a photography workshop with my wife

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    WEIGHTS
    lifted after swim practice

    TODAYS SWIM PRACTICE

    scy, main pool, south end of pool
    Bridgette coached
    noon to 1:15
    swam with Larry and James Fike

    wore brief

    warm up:
    800 easy

    Main Set

    8 x 100

    8 x 75

    8 x 50

    8 x 25

    rested up
    put on a B70 full

    100 pretty fast SDK & FL K on my side when I ran out of air
    went 56.0 out in 25

    50 easy

    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center
    Austin Grand Prix
    Count Down


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


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

    by , February 14th, 2010 at 09:49 PM (Elise's Fitness Fun)
    Got things arranged so that husband and I could swim both days. He really enjoyed swimming in the meet and said it was much more fun than just being a spectator. We did, however, both enjoy being spectators when Fred Bousquet swam a 18.67 in 50 free, and Mark Gangloff did a 48.27 in the 100 I.M. and a 52.47 in the 100 breast.

    I had a pretty good meet. It has been over 8 months since I have done a meet, so I had no idea how I would do. Entered with times from last year's Auburn meet. Last year I wore an FS-Pro bodysuit for some events and a FS kneeskin for some events. Wish I could remember which ones so I could do a comparison to the swims I did at the meet this year in a B-70.

    I don't like the B-70 for my 50 fly. Last year at Athens, I did a 32.3 LC with an FS Pro bodysuit (open back). I found the B-70 to be too consticting on my lower back to get good undulation on my 50 fly. I will plan to use it the FS Pro for 50 fly at Nationals. Otherwise, I really liked the B-70 for my back and free events.

    Saturday

    50 free - entered with a 27.40 and swam a 26.79

    100 back - entered with a 1:12. 36 and did a 1:09.66 - splits were 33.9 and 35.7.

    50 fly - entered with a 29.93 and swam a 29.83

    50 free on mixed 200 free relay - was set to lead off the relay, but somebody else wanted to lead off, so I anchored and did a 26.16. Made some adjustments on my stroke such as keeping my head down.

    Kind of disappointed in my 50 fly. As I said, B-70 felt somewhat consticting on my lower back. Also, a friend commented that my turnover looked kind of slow.

    Sunday

    Even though is was a bit of a crazy day, I felt like this was a better day. I swam 3 events in a row, basically swimming them all in about an hour's time. My last event of the day was 200 back. I entered with a NT because I had not done it in 6 years, so had no idea how fast I would swim it. As the event approached, I somewhat regreted this decision as I was in heat 12 of 19 on the 100 free and was in heat one of the very next event, the 200 back (heats are swam mixed at this meet). Anyway, here is how I did:

    50 back - entered with a 32.53 and swam a 31.77

    100 free - entered with a 1:01.65 and swam a 58.71

    200 back - Entered with NT. This was for team points and just to see if I could make the event. I just wanted to get under 2:40. My masters best is a 2:26, so being dead and not having done it in a bit of time, I wanted to be realistic about what I could do. I I took it out really easy. Coming off the turn after the 100, I looked up at the clock and saw that I had done a 1:17 for the first 100. I realized if I wanted to be under 2:40, I better not go too easy. Picked it up a tiny bit and went a 1:16 on the last 100. My splits were as follows: 36.71, 40.58, 39.28, 37.15.


    Thoughts:

    1. Feel like I hit it right on taking a pretty long, low yardage taper.

    2. I think doing weights until about 2 weeks out worked well. Would not have wanted to go any longer than 2 weeks.

    3. I'd like to do all these events at Nationals. Really think with 200 back being my first event at Nationals and giving it my all, I could do o.k. Really don't like the 100 back as much as the 50 or 200, so I think I will make the 100 my sixth event.

    4. I don't feel like I've been hit by a truck yet, but I expect I will tomorrow. Plan to take at least two days off and do NOTHING!! Might do an easy swim tomorrow of about 1,000 yards, but that will be it!

    5. Will resume swimming on Wednesday or Thursday. Plan to pick up the weights next week.
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  16. Chicken O'C's really interesting Valentine's Day workout

    by , February 14th, 2010 at 08:41 PM (Chicken's Nuggets)
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  17. Day Two Blow Out @ VMST, Sunday, Feb.14

    by , February 14th, 2010 at 08:16 PM (The FAF AFAP Digest)
    Day 2, VMST Meet @ Richmond:

    The day had it's ups and downs, but good fun was had by all. I made it through the day without a repeat of the cramps/spasms, but my calves were sore and a bit crampy all day. At Nats, I got a massage right after this happened and it seemed to help. I just had to swim with sore and rather leaden legs today. But I had a blast with old and new friends. Here was my schedule:

    3:00 am: Wake up and don't go back to sleep. This was apparently a common issue, as every PV swimmer reported a night of bad sleep at their hotel.

    6:30 am: Drag body out of bed and have bad hotel coffee. Body was in shock as it was used to getting up at 9:30 am. lol

    7:40 am: Get in for warm up. Felt crappy and and I had a queasy stomach that persisted all day. Donned B70 suit, which developed a small hole in the thigh seam yesterday.

    8:50 am: 1st event: 100 breast, 1:15

    Frankly, for the way I was feeling and the time of day, I was very happy with this time. I tried to emphasize long pull outs. I was very tickled when Patrick's father commented on them. I had to concentrate on not DQ-ing the second 100, which wasn't easy with a certain RMST swimmer trying to make me laugh. (This was just payback for me getting him to laugh during his 400 IM.)

    SwimShark video'd the race for me. I could see that my head position is still off and my kick looks fairly non-existent. My pull has improved. I noticed that I had to float to the surface a couple times after the pull out as I was too deep. This might have cost me a second or so. Still, not bad for my very first 100 breast in 3+ decades.

    10:00am: 50 free, 26.2

    Not so hot. I think I've gone slower than that once or twice in the last couple years. Perhaps I would have been under 26 in a different pool. Still, not a great in season effort. Meh.

    10:30 am: Trying to take Jimi's advice about taking a hot shower and hitting the sore calves. Lost track of time. Came out and my heat of the 100 fly was on the blocks. I had been dreading this event anyway. It's not very fun to swim fly with sore legs. I'm definitely a huge weenie baby about pain when it comes to this event. So I did not grieve about missing it.

    11:19:55 am: B70 blow out in the ass and I am forced to pull a Clydesdale and flash the crowd. And then do it again 25 seconds later. See below. This happened to me in Jan 2009 with an old B70, but in the locker room, not while stepping on the friggin block. This suit is new (6 swims), and I am hoping B70 will replace it and have my size. This was supposed to be my suit for Nats ...

    11:20am: Fun Unofficial "Couples" Mixed 200 free relay

    There was almost an entire heat of "couples;" each person swam two relay legs. I swam this relay as a "cheater couple" with my teammate William. Since I was there and had missed fly, I thought more speed work was called for. William and I actually won, with Jenn and John coming in second. (See victorious duo in photo below.) I led off in 26.5 going about 90-95%. So this seemed relatively better than my open 50. However, with only 25 seconds or so of rest and having to get out of the pool, the second 50 was rough, very rough. With about 10 yards to go, my body just shut down and stopped moving. Another teammate was worried I might "go vertical." This trauma further dissuades me from thoughts of the 100 free or going out super duper fast in a 100. Jennifer O'Reilly, with more talent and brains, was sensible and swam her 2 50s like a 100. I was just a sprinter dunce. Julie said she actually felt better on the second 50. I love her, but we are from different swimming planets. lol

    12:30 am: A bunch of us went out to lunch and had a great time. I was sitting next to Chris' wife and it was nice to chat with her.

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

    Commentary:

    So here are my thoughts and what I have learned:

    1. I have to get this cramping thing resolved. I think I likely have a calcium, magnesium, potassium, electrolite deficiency. I stopped drinking gatorade or G2 again this last week or so b/c it was giving me heartburn. I need to find a workout/recovery drink instead of just plain water. I may have to reorder Endura, which I recall is gluten and dairy free. Or maybe try Nuun; I know some triathletes swear by it. http://www.nuun.com/

    2. Never go to meets with a 7:30 am warm up. Just don't do it. Stick to my meet "rules." My next two meets are at seemly times.

    3. Don't go to meets when I'm out of the water so much the week before, especially early on in the week. Usually, when I do a mini taper for a meet, I'm in the water every day. Between that and cabin fever, I felt like crap.

    4. Don't slam the legs within 7 days of a meet. I usually don't do drylands or weights for the entire week before a meet (aside from light core). I slammed my legs with killer workouts the Sat & Sun during the blizzard before this meet and didn't recover. Frankly, I'm not sure I had fully recovered from my deep tissue massage either. She went very deep. So I think I mistimed things a bit and didn't listen to my instincts. Though I would have missed good fun had I stayed home, and fun is key to sustaining life as a masters swimmer.

    5. Less is more somtimes. It's perfectly fine to swim fewer events if that's how I'm feeling. Some meets I can only swim a couple events per day, some I can swim more (especially if it's a long meet, which is definitely my preference). Doing essentially 4 races today in a quick meet was plenty. I just don't recover like Aquaman, and it ain't in my head like Muppet asserts. Clay Britt always says that if you have 1-2 good swims a meet, that's something. So I'm thinking my 100 evil is the "something."

    6. A couple pics from the meet attached below. One is of Chris during his 400 IM. He is getting "higher" in the pull phase. Another is Chris and Jeff at the start of the 100 fly. The best race of the day was Jeff Roddin, posing with beer below, schooling a 20 year old in a super fast 100 IM. He has a fantastically fast back to breast turn. I wish I had video'd the race.

    7. Oh, I have to learn how to warm up for a 200, if I ever have the gumption to do one again. Though it's hard to tell with the cramping issue, whatever I did yesterday didn't seem right. I've felt faster in practice. I did do a pace 50 and my time was slower than usual too. Advice please!

    8. And for my last rumination/rant, I cannot effen believe that our schools are still closed tomorrow ...

    Updated February 15th, 2010 at 09:18 AM by The Fortress

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  18. The Grownup in the Room

    Sunday workout: 3000 yards. First time I've hit 3000 in about 3 weeks.

    Also had to yell at a couple of kids who were rough housing in the pool area. God, I always feel so old when I do things like that.

    The flip turns are definitely improving. I did really well with the freestyle turns and started working on the backstroke turns again, with decent results. I didn't push it, though--ended on a strong note, then started working on something else.

    My breaststroke is getting better, too. Happiness!
    Categories
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  19. Mattress purchase and a arun!

    by , February 14th, 2010 at 05:33 PM (The Labours of SwimStud)
    Well went out and bought a mattress today... it's been 10 years so it was time. My god they showed us a $3k item...are they nuts?

    Ended up out for less than 1/3 of that for a pillowtop queen, free sheets, and ipod clock/radio. Either way, Mrs Stud is a supreme haggler and knows a great deal when she sees it...after all she married me, right?


    Went for a run at 5 and did a bout 3 - 3.5 in 30 minutes..not bad for hilly country and on crappy sneakers..i'll have to purchase some nicer ones if I keep this up. I don't use my nice indoor runners for outside in the grit.

    Well that's my day, off to have a Muscle Milk, soak in the hot tub and make some fettuccine for later. Happy Valentine's Day!
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  20. Book Review: Racing Weight

    by , February 14th, 2010 at 04:01 PM (Random Nonsense)
    First, let me address the negative review on Amazon.

    Unfortunately, he does fall back into some of the party-line statements about diet and calorie consumption that have been outdated or completely disproved.
    I saw more references to papers written in the last 3 years than I normally see in journal articles. I wish this guy specified exactly what he is referring too.

    For instance, he touts the discredited theory that muscle burns 40-50kcal per pound whereas fat only burns 3-5kcal. This factors heavily into his argument for being lean rather than just light, but it IS NOT TRUE. Muscle does burn more calories, but the two numbers are more like 4-6kcal/lb for muscle and 3-5kcal/lb for fat. It is a small difference overall.
    For an athlete, muscle burns more calories than fat, because muscle does work during exercise and fat does not. This does not factor at all into the author's promotion of lean vs light. The book targets land based endurance athletes, so knowing that, when would you choice a light weight high body fat percentage vs a light weight low body fat percentage? I cannot think of a case to be made for "light".

    And he also touches on nutrient timing for performance, which is GOOD. But he too easily slips into saying that you can also change up the times of the day that you eat in order to lose more weight. Also, not so much.
    The author makes a point that controlling the appetite is a key to losing weight. If you aren't hungry, it is easy not to eat. The author didn't make any claims that I saw stating that you could lose weight using two meal timings with the exact same calorie content. He did suggest that what you eat affects your body composition (3,000 calories of Krispy Kreme's is not the same as 3,000 calories of vegetables, lean protein and healthy fats when the body determines if it needs to store energy as fat or use energy to grow muscle).

    Here is the complete [ame="http://www.amazon.com/review/RTXSDG4IS6ID3/ref=cm_cr_pr_viewpnt#RTXSDG4IS6ID3"]review[/ame].

    What I got out of the book.

    A lot of what is in the book is not news to me, but I have never seen all this information put in one place (except Fort's recent blog posts). The author wraps it up in a nice package that really does make a lot of sense.

    I estimated that I lost 7 pounds of muscle during my time off swimming and lifting in January. The author estimates 5 pounds of muscle gain a year is pretty good. Oops.

    There was a swimmer profiled, Brad Culp, show supposedly gained 40lbs of muscle in 4 months. I need to see if I can find out more about that.

    Here is what I am going to change after reading the book.

    - I am going to continue to eat a green vegetable at lunch and dinner along with lean protein. This is the cutting diet I have been following to punish myself for slipping on the ice.
    - I am going to add to this base meal plan additional carbohydrates based on that days exercise load. Initially I will add a scoop of Endurox after workout. I may start including Endurox (or similar) during workout. Carb+protein post workout I had been doing before January. The author makes a good case for doing both.
    - I am going to try tracking my meals, exercise (test sets and volume) and weight. The author recommended trainingpeaks.com for this. What gets measured, gets managed.
    - Once my weight stabilizes, I want to experiment with an "anabolic diet." Sounds fancy, but it is really simple. Eat more than your maintenance calories to allow your body enough energy to increase muscle mass. To kick your body into this state, you need an excess of only 100 calories a day. This was news to me, and it is great, since the risk is only about a pound of fat a month.
    - I am going to stay away from processed grain. Additional carbs at meals will be added in the form of beans, lentils, root vegetables and similar. The author makes a good point that without appetite, losing weight/maintaining ideal weight would be easy. Anything that takes longer to eat and longer to digest aides in suppressing the appetite. If you can eat 1,000 calories in 5 minutes, you won't know that you are actually satiated for another 15 to 20 minutes.
    - Protein is the most statisfying of the 3 macronutrients, so I will figure out what works out to 1.2 grams of protein/kg body mass and that will be my base amount of protein. 1.2 grams is more than enough protein for any level of muscle growth, it should help manage my appetite, and it will allow me to just have one variable of carbs in my meal plan.

    Now it is time to read Athlete's Plate. About 100 pages about healthy eating and 150 pages of recipes.
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