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  1. Wed Feb 24th, 2009

    by , February 24th, 2010 at 10:43 AM (Ande's Swimming Blog)
    Austin had a snow storm yesterday.
    Morning practice was cancelled.
    I hope to make noon today.

    Yesterday I entered Nationals online.

    Today Longhorn men and women compete in the Big 12 Championships.

    Big 12 swimming championships begin Wednesday Feb 24th

    psych sheet

    Live Results

    swimmers need to rank around top 24 in the nation to make NCAAs

    Meet site

    the meet has live video feed
    (on middle right side of page)
  2. Feb 23 Distance Night

    by , February 24th, 2010 at 10:17 AM (FREEDom)
    After a few months of slacking on the blogging, I'll try to pick it up again. Just got real busy, had a health issue that set me back for a couple of months in the fall, so lost my momentum. I did keep up with swimming, and have been swimming reasonably well lately. That's good, since I'll have a couple of big meets this Spring at Y-Nats and USMS Nats.

    We've started a slightly different practice strategy the last few weeks, and I'm liking it for the most part. We try to have a little more specialized practices on a weekly basis:

    Mon - sprint
    Tues - distance
    Wed - IM/stroke
    Thurs - sprint
    Sat - mixed (2 hrs)

    I like it since it does put an emphasis more regularly on distance, and as a middle distance to distance swimmer (darn!), its what I need. But not everyone enjoys workouts like tonight, which is a bit of gut check mentally and physically to get through it. I hopeful the mental aspect will help my 1650 in particular (next swimming that March 19), since I'm good for 1000, but have always had a hard time with the last 1/3 of the race mentally.

    Here was last nights practice:

    Warm up:
    400 300 200 100 (got in a little late)

    2 x 200 IM drill, 10 sec rest

    4 x 400 on 5:30 I did 2 swim, 2 pull w/ snorkel
    4 x 300 on 4:15 I did 2 swim, 2 pull w/ snorkel
    4 x 200 kick 2 w/ fins 3:15, 2 no fins 4:00

    200 warm down

    Nice 5000 yards or so.

    Also hit the gym this morning.

    Did arms/legs circuit:
    On the cable cross
    2 x 25 x 25lbs shoulder adduction
    2 x 25 x 20 lbs shoulder abduction
    2 x 20 x 130 lbs twists
    1 x 15 x 60 lbs one arm lat pull downs
    1 x 15 x 70 lbs """"

    3 x 20 x 230/250/270 seated leg press
    3 x 70 x 30 secs/leg hold leg extensions (my knees hurt too much to do the full exercise)
    2 x 15x 110 leg curl
    2 x 20 x 110 hip adduction

    2 x 15 x 100 lat pulldowns
    2 x 15 x 45/50 dumbell bench press

    I then did about 30 minutes of the Infusion class... its a combination of pilates and working on those big balls. Really really works the core/abs, so I'm thinking this will help stability and balance in the water. It is really good work so far.

    Don't slow down!
  3. Lotta Fin

    by , February 24th, 2010 at 10:10 AM (The Labours of SwimStud)
    Well with the school delay I got up and went at 7am this morning so I wouldn't have to crush my day to get a workout in and such...I was still under a time constraint to get back to put the kids on the bus but I managed it.
    Warm Up
    5 x 100
    Kick Set
    10 x 50 K 1:30 not as fast as Monday but hey, I'm further into the workout wek, I still held them to 1:10 and descended the last 4 down o 1:00!
    Drill Set
    4 x 50 1 arm
    4 x 50 side kick
    4 x 50 6 kick switch
    4 x 50 3 and glide
    4 x 50 Catch up
    Wore fins, not sure what time I swam on I did 50 took 2 or 3 breaths and went again...otherwise it drags on.
    Main Set
    4 x 50 1:00 3 breathers...failed on 2 & 3 I think I should have taken and extra minute after the drill set.
    8 x 25 no breathers fast :45 messed up #2 but did the rest right.
    4 x 2003:00 with fins pull w/paddles, kick, swim, kickKick Set 2
    500 fin kick 7:30
    Cool Down
    6 x 50 EZ 1:15
    4000 in about 90 minutes, not bad with 1k of drills.
  4. Yippee, Friends!!!!!

    by , February 24th, 2010 at 08:37 AM (Swimming, Life, and Other Stuff!)
    Up at 4:45 a.m. for an early morning (solo I thought) workout at the Monon. I am beginning to feel like a hermit. Nasti's have only had 1 practice in the last 2 weeks due to Sectionals, Diving Meets, and Middle School meets at our venue. When I have to swim alone it always amazes me how little I get to socialize with people my own age. I do get to see about 260 or so kids per day in my classes but that type of socialization (although it is good) does not satisfy my adult needs.
    Well this morning as I cajooled myself into the monon pool for another lonly swim I was thrilled to find 2 of my ISF friends starting a workout! They called me over and invited me to join!!!!! Yeah! I have friends!
    Now I'm happy again! Sometimes I wonder if I have a personality problem or if lonliness comes with the empty nest syndrome.
    Here's our workout:

    **1 x 25-- 1 x 50--1 x 75-- 1 x 100
    **2 x 25-- 2 x 50-- 2 x 75-- 2 x 100
    **3 x 25-- 3 x 50-- 3 x 75-- 3 x 100(backstroke)
    **4 x 25-- 4 x 50-- 4 x 75-- 4 x 100
    **700 Freestyle Swim Hard

    3,200 scy

    Here comes the 5th graders (my 1st class)! gotta go!
  5. A more relaxed day

    by , February 24th, 2010 at 07:20 AM (Mixing it up this year)
    Today I was just in a more relaxed mood.

    10x100@2:00 Free 1/2pull 1/2kick
    5x100@1:30 Free kick w/fins
    500 Free kick w/snorkle & fins alt 50 arms at side, 50 arms in streamline
    500@8:00 Free w/paddles & bouy alt 50 breath every 2, 50 breath every 3 easy pace went 7:20
    400@6:30 alt 100 Free/100 Back w/paddles & bouy went 5:41
    300@5:00 Free by 25 breath 2,3,4,5 w/paddles & bouy
    200@3:30 alt 50 Free/50 Back w/paddles & bouy
    100 Free EASY w/paddles & bouy

    Total 3500 yards
  6. Living the Life of a Lazy Sprinter

    by , February 23rd, 2010 at 09:59 PM (Elise's Fitness Fun)
    It has been nine days since the Auburn meet and I've only worked out twice - once last week, and then last night. I'm getting awfully comfortable being lazy. Not only have I been lazy, I've not bothered to cut back on my calories. Have added a couple of pounds since Auburn, so time to get going again. Tomorrow, I teach my class and will have to prepare for son's birthday celebration. He gets to celebrate twice - tomorrow night with family and then with his best buddy on Saturday. Anyway, might be hard to squeeze a workout in tomorrow.

    Last night I swam and felt really worn out for some reason. Except for one person on my team, everybody on the team that went to the Auburn meet was out with the flu. Maybe I'm fighting something off. With the rest, I should have felt better.

    Did a very short workout as I was pressed for time. Really hope to swim on Thursday and Friday as I don't want to get out of shape!

    Here is workout from last night:

    300 easy warm-up

    2 x 100 fly - 3 rt/3 lt/3 full

    3 x 100 back - work underwaters - on 45 seconds rest

    2 x 150 kick on side with fins

    Reverse pyramid: Did all kick with no fins

    150 flutter on 3:00
    100 dolphin on 2:00
    75 flutter on 1:30
    50 dolphin on 1:00
    50 dolphin on 1:00
    75 flutter on 1:30
    100 dolphin on 2:00
    150 flutter on 3:00

    150 easy

    2000 SCY

    Updated February 23rd, 2010 at 11:58 PM by elise526

  7. Run and core

    by , February 23rd, 2010 at 09:18 PM (The Labours of SwimStud)
    I had a decent run today. 4.5 miles in about 41 minutes. I went a little slower just as my legs still felt yesterday and the groin issue is in my thoughts although I haven't' felt it.

    After my Run I did core and shoulders. Here's my typical routine.

    Twice through with yoga ball:
    Kneeling Plank 1:00
    10 x Feet on ball Squat-thrust and pike
    10 x Feet on ball Side dips
    10 x Hyper Extension
    10 x Leg Lift

    Twice Through
    30 pedalling
    20-30 crunches
    10-12 Good Morrning Darlings and straight into
    Flutter Kicking double time.
    Hamstring stretches 2 each leg for 20-30 secs
    Yoga "plough" 20-30 secs
    Hip Flexor Stretches 2 each leg for 20-30 secs
    10 back extensions.

    Shoulder Routine
    30 lateral RC raises 5lbs
    30 each side lateral RC rotations
    10-12 full delt lateral raise 15lb
    10-12 rear delt raises
    10-12 tricep dbell extension

    Updated February 23rd, 2010 at 09:48 PM by SwimStud

  8. Gym, Tuesday, Feb. 23

    by , February 23rd, 2010 at 06:57 PM (The FAF AFAP Digest)

    I really meant to take a rest day today, as I was tuckered out. But Mini wants to hit the gym on Tuesdays, so I did about 50 minutes of drylands with her. This was quite interesting as she is not speaking to me at the moment b/c I took something away from her. She appears to think this is a "punishment" of some sort -- but I'm heartily enjoying it. hehe Again, I did some more traditional stuff, as Mini has no real strength base. She's like I used to be -- looks strong but isn't.

    HS bench press, 60 x 2 x 10, fast
    seated narrow grip row, 70 x 2 x 10, fast
    HS high row, 90 x 2 x 10, fast
    bent over rear delt flys, 12.5 x 2 x 15
    goblet squats, 65 x 2 x 15
    standing overhead tricep press, 60 x 2 x 15
    lateral bench hops, 2 x 25
    body rows, 2 x 15
    chin ups, 2 x 5
    hanging knee ins, 2 x 15
    box jumps, 2 x 10
    cable twist w/yoga ball, 50 x 2 x 15, each side
    squats w/12 lb med ball, throw and catch, 2 x 15
    flutter kick on back on bosu, 4 x 50
    external and internal rotators, 10 x 2 x 15, each side

    I'm hoping to have enough discipline to stretch during the Olympics or Lost tonight.


    I was unusually tired today and suspect my shoulders/back may be sore tomorrow as I did some exercises today that I haven't done in ages. Tomorrow, I'm going to do a gentle aerobic/drill workout and possibly some yoga. Then, perhaps a lactate set with Speedo on Thursday and a gym/swim double on Friday.

    Random Thoughts:

    1. I forgot one thing from the magazine on aging I mentioned yesterday. One article also stressed the importance of working on and improving balance. Many injuries to aging adults, even those in decent shape, are caused by falls. Balance work helps prevent this type of injury. In short, yoga is good. Suck it up, Geek.

    2. My arms were sore today. I think it was from the isometric handstands.

    3. I found this article on FB about core workouts that Tamika Jones does:

    4. As I was pondering my hydration issues, I realized that some of the dehydration is due to the allergy meds and sleep meds I take. I guess you have to work extra hard to combat the residual effects from this.

    5. Still haven't signed up for Warrenton. Just not sure what to swim. I may do the 100 IM to practice the Roddin turn, I guess. Maybe I'll just sign up for 5 events and pick 2-3 to actually swim. I may rest some for the Warrenton/Albatross meets in March. I've been slamming the drylands since December and I think my body could use one. Then plenty of time to gear up for Nats.

    6. Was chatting with my bro about the Insanity program today. He says it's MUCH harder than P90X. He describes one of the 45 minute cardio DVDs as 2x harder than the P90X plyo. Yikes. Unlike P90X, which focuses on different body parts each day, Insanity, hits everything in each workout. He's going to send me one of the cardio DVDs to try.

    7. Another article on racing weight for runners:

    8. Another anti-aging article: http://velocityperformancetraining.b...ioxidants.html

    9. I heard this was a decent read: [ame=""] Core Performance Women eBook: Mark and Pete Williams Verstegen: Kindle Store[/ame]

    10. Drill for sighting in OW swimming: [ame=""]YouTube- Freestyle - Single Arm Sighting[/ame]

    Updated February 24th, 2010 at 04:00 PM by The Fortress

    Strength Training and Dryland Workouts
  9. Long Course at Last!

    The policy for morning lap swim at my Florida pool is that if the overnight low is 44 or below, the pool will be set up short course (and just a few lanes will be uncovered for the handful of morning swimmers that show up when the weather is that cold). When itís warmer, the pool is set up long course the night before, and it gets to sleep uncovered overnight.

    In past Februarys, that means that the pool has been set up long course about 60 percent of the time. (Overnight lows are usually somewhere in the 40s.) This year has been different, though. Unusually cold temps have meant that the pool staff have only had to reconfig the lane lines once.

    Until this morning. When I woke up, the temp here was about 44, so I on my drive to the pool I was in suspense--which way the lane lines would be? When I saw it was long course, I was so happy.

    Hereís what I didómostly on my own. The theme today was maintaining a constant kick while swimming long-axis strokes:

    1000 LCM warmup

    8 x 50 @ 1:15, odds K, evens swim w/ kick, alternating BK and FR

    10 x 100 FR @ 1:40, odds pull, evens swim w/ kick [did 1-4 with paddles, 5-8 w/o paddles, 9-10 with snorkel]

    100 easy

    200 Kick w/ fins

    4 x 150 swim with fins @ :30 rest, moderate pace [did first one 50 FR / 25 FL / 25 BK / 50 FR; 2nd =50 FR / 25 BK / 25 BR w/ fly kick / 50 FR; 3rd and 4th = 50 FL / 50 BK / 25 BR w/ fl kick / 25 FR]

    10 x 50, odds 30 all-out sprint + 20 easy, evens all easy [30-meter sprints might be my all-time favorite thing to do long course. I did 1-2 FL w/ fins, 3-4 BK w/ fins, 5-6 BR, 7-8 FR w/ fins, and 9-10 FR w/o fins, all on w.w.s.m.m. intervals (when the spirit moves me.)]

    5 x 100 FR/BK halfsies @ 2:00, starting moderate pace and ascending to easy by 5th one

    200 easy kick

    200 easy swim w/ dolphin dives in shallow end

    I love long course, and would swim and compete in it all year long if I had my druthers.
  10. Sarasota Y Sharks Masters 5:30 Workout -02/24/10

    by , February 23rd, 2010 at 04:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 400 6:00
    2 X 200 3:00
    4 X 100 1:30
    16 X 25 :30

    1 X 300 kick

    2 X {8 X 25 kick*fast*} :45
    Short break between rounds

    1 X 200 *50 stroke/50 free* 3:30
    2 X 100 *50 stroke/50 free* 2:00
    2 X 50 stroke 1:00
    4 X 25 stroke*fast* :45
    Two times through.
    Choice stroke, no free/no IM

    1 X 100 easy 3:00
    1 X 100 fast 2:00
    Four times.
    Fast 100's are choice.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. More Backstroke!!

    by , February 23rd, 2010 at 01:26 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 2/23/10

    SCY, Solo

    300 swim free
    300 kick on back with 6-8 sdk off walls
    4 x 50 free on :55 build
    (around 35-6)

    Do the following straight through.
    swim 4 x 200 back on 3:25, make the interval
    (held 3:10 on these)
    Pull 4 x 100 free on 1:45 smooth
    (buoy only, ave 1:25)

    swim 3 x 200 back on 3:20, make the interval (was supposed to do these on 3:15, didn't make the interval so changed it to 3:20)
    (went 3:15 on these)
    pull 3 x 100 free on 1:45 smooth
    (ave 1:25)

    swim 2 x 200 back on 3:05, make the interval (push this)
    (I really fell apart here Not sure of the time on 1st on I think it was 3:20, took 10 sec rest and did another one in 3:20)
    pull 2 x 100 easy on 1:45 (this is your swim down)
    Total: 3500 Yards
  12. Birthday Workout completed this time

    by , February 23rd, 2010 at 01:18 PM (A comfort swimmer's guide to easy swimming)
    Monday, 2/22/10

    SCY most of it with swim buddy Carrie

    800 swim choice, mix strokes
    (did 200 free, 200 back, 200 kick, 200 pull)
    6 x 50 on RI :10 alt. drill/build by 25
    (did 1-4 IM order then #5 back and #6 free)

    swim 9 x 150 on 2:30 as
    2 x 150 free, 150 back;
    the 2nd 150 free of each set of 3 should be faster than the first; then, make the interval on the backstroke
    (1st 150 free each round was around 2:10-2:15, 2nd one was around 2:02-2:05, 3rd one kept between 2:15-2:20)

    12 x 25 on :45: odds 1/2 under, 1/2 over; evens choice; every 4th 25 FAST choice
    (on these I alternated between dolphin on back and dolphin on belly on the under/over
    did free on the 2nd 25 of each round and did fly-back-free on the fast ones)

    Then since I didn't get to complete the 5800 workout on Saturday, I continued on with the remainder of that workout:

    pull 10 x 100 free on 1:30 w/p&b
    swim 19 x 100 on 1:45, odds back, evens free

    150 easy swim down

    Also did a 45 min spinning class during lunch
  13. Lindsay Vonn's Swimming Tips to Me in 5 Panels

    by , February 23rd, 2010 at 12:39 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)

  14. Tue Feb 23rd 2010

    by , February 23rd, 2010 at 10:33 AM (Ande's Swimming Blog)
    Tue Feb 23rd 2010

    Subscribe to this Blog


    Swim Center
    scy, main pool
    Whitney coached
    6:30 - 7:30
    swam with Tyler, Mike, Nate, Todd & Max
    beside Ritchie, Michael & Paul
    wore brief

    warm up:

    4 x 25 fl
    3 x 50 bk
    2 x 75 br
    100 fr
    50 easy
    500 fr 75%

    4 x 25 fr
    3 x 50 fl
    2 x 75 bk
    100 br
    50 easy
    500 fr 75% went 5:50

    4 x 25 br
    3 x 50 fr
    2 x 75 fl
    100 bk

    got out at 7:30 to make a 8:00 meeting

    2010 MEETS:

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

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

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  15. Sleep Deprivation

    Class last night: 3000 yds total. Lots of backstroke (yay!) and some big distance freestyle sets. Just my kind of workout.

    Topped it all off by staying up till midnight to watch Olympic ice dancing. Congrats to Canada for its first ever ice-dancing gold medal! Tessa Virtue and Scott Moir were just phenomenal, and it was so great to see them get that much-deserved gold.

    Taking second were their training partners, Americans Meryl Davis and Charlie White, who capped a fairly amazing season with the silver medal. Both teams are coached by the incredible Maria Zueva, who looked like she was the happiest person in the building last night. What an absolute triumph, to have choreographed such wonderful routines for two talented young teams, and to take both gold and silver in an Olympic competition. My hat is off to this amazing woman!

    [Unfortunately, because We Must Have a European Pair on the ice dancing podium, the Russian team (Dom & Shabby) took the bronze, even though Americans Belbin & Agosto had the far superior free skate (his Elvis-meets-Jesus costume notwithstanding). This and the men's results have convinced me that athletes get extra points for Skating While Russian. Poor B&A--they got hosed. ]

    Alas, reveling in such splendor comes with a price: the alarm clock goes off five hours later. Gaaaaahhhhh! There is not enough coffee in the world to keep me awake right now.

    Oh, well. It's the Olympics. It's worth it.
  16. Good push set today

    by , February 23rd, 2010 at 07:34 AM (Mixing it up this year)
    Decided to do my usual 5x100 1/2free 1/2back pulling but this time on a much faster interval and yes I made everyone with time to spare.

    10x100@1:45 Free work the turns dolphin kick to red line
    500 Free kick w/fins every 3rd lap fast
    5x100@:05R Back kick w/fins #1&5 streamline, #2 arms perpendicular, #3 fashion model, #4 partial recovery
    5x100@1:30 1/2free 1/2back w/paddles & bouy went 1:26, 1:26, 1:25, 1:24, 1:24
    500 pull w/paddles & bouy as 50 free/25breast/50back/25fly repeat 3 times and then end with 50free
    500 alt 50 free 50 1 arm fly

    Total 3500 yards
  17. Monday, Feb. 22

    by , February 22nd, 2010 at 08:42 PM (The FAF AFAP Digest)
    AM Drylands, 45 minutes:

    broomsticks twists, 1 x 25
    bent over rear delt flys, 30 x 2 x 15
    Icarian lever incline pull, 75 (?) x 2 x 15
    hanging straight leg raise, 2 x 15
    one legged squats, 40 x 2 x 10, each leg
    single arm lat pulldown, 55 x 2 x 15, each arm
    squats w/12 lb med ball throw & catch, 2 x 15
    pushups, 3 x 15 (1 set regular, 1 set elevated, 1 set feet stacked)
    box jumps, 1 x 10
    broad jumps, 1 x 10
    rock star jumps, 1 x 10
    wall squat, 2 x 1:00
    handstand on wall, 3 x :45

    external & internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25

    PM Swim/Solo/SCY:

    Warm up:

    800 various

    Aerobic Set:

    8 x 100 @ 1:30
    odds = backstroke w/fins, 3rd 25 UW shooter
    evens = single arm fly

    Speed Set:

    This is a modified Geek set, modified for lazy sprinter types:

    2 x 50 fast w/fins @ 90% @ 1:30
    (did backstroke, went 25s)

    1 x 100 (50 EZ + 50 front scull)

    6 x 25 flutter kick w/board AFAP @ :45

    1 x 100 (50 EZ + 50 front scull)

    4 x 75 russian breast drill, no pullouts @ 1:30
    (very tiring drill, but I like it)

    1 x 100 (50 EZ + 50 front scull)

    6 x 25 AFAP shooters on belly @ :45

    1 x 100 (50 EZ + 50 front scull)

    2 x 50 fast w/fins @ 95% @ 1:30
    (did back, went 24.5 ish)

    100 EZ

    100 EZ breast kick w/board

    Total: 3100



    The legs were pretty tired today after drylands and/or yoga every day since last Thursday. I considered not doing the speed set, but decided to forge ahead. Tomorrow, I'm not sure what I'm going to do, but it will be recovery. Oh, I have to take Mini to the gym again, so I'll probably do some work there.

    I had a checkup with my eye doc today. Good timing, as my darn eyes are sore again. I've probably just been neglecting them, not dumping in enough refresh and genteal. Sigh.

    Mr. Fort is going in for an hour of VO2 max, lactate threshold and body fat testing tomorrow. His trainer (for his hip/hamstring rehab) got him intrigued. The trainer says that girls tend to be more wimpy than guys on the test. I think that's a slur against Big Noodler.


    While there, I read the US New & World Report newest issue on aging. Here is what I recall:

    1. "DNA is not necessarily our destiny." Genes seem to be instructed, in part, by a drive that can switch them on or off. (I recall this as well from the recent WSJ article on lactose intolerance.) As you age, genes become switched on or off in appropriate ways. There are some things that can apparently help these glitches -- exercise, low stress, nurturing. Stress is particularly bad b/c even if it abates the exposure part is "memorized" and repeated by the gene. Lovely. I suppose adult onset allergies are caused by this same switching off of a gene(s).

    2. Researchers believe the aging process is elastic and can be manipulated. For example, through calorie restricted diets -- thought there is no hard science on this point. Exercise causes athletes to have longer telomeres, the protective ends of DNA. This lowers the risk of heart disease and cancer.

    3. Nutrition is very important. Doh. The trend in aging people is toward obesity, as Geek knows and complains about. One stat that caught my eye was that a typical woman in her 40s now weighs 168 pounds as opposed to 143 in the 1960s. Yowsa!

    4. Paying attention to what you eat isn't just about controlling weight. We need to get the right amount of vitamins and minerals. As we age our bodies produce less B12, D and calcium. These typically need to be supplemented for most people. Once you reach 50, you apparently need 1000-1200 mg of calcium per day. I notice that's what I'm getting in the horse pills I started taking.

    5. Your job may literally be killing you. Even if one eats exceedingly healthily, if you hate your job or have intense job stress, it will influence your health and longevity and make you more prone to heart disease. The worst situation of work is one of high demands and little control.

    6. Hormones: Younger women tormented by hot flashes are being increasingly prescribed ultra low dose hormones. For awhile, after that study 7 years ago, hormones were all taboo. But that study didn't necessarily apply to peri-menopause or menopause symptoms. I think it dealt with hormones used to treat other health issues and the women in the subject were older. Still, it's recommended that one is not on hormones for more than 5 years. There are tips for "managing" peri-menopause the "natural" way. (Screw that, I was already doing all that to no effect.)

    7. Cramps -- I understand that magnesium may be the most helpful in managing cramps. My doc recommends 250-500 mg per day. Apparently, magnesium has muscle relaxant properties. I was almost completely cramp free today.

    8. Dr. Jaegermeister PM'd me that there is no medical benefit to not drinking during yoga. So I will carry on with being a "heavy drinker." The free medical advice is so awesome. Always appreciated.

    Updated February 22nd, 2010 at 10:33 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  18. Blitzed! 2/22/10

    by , February 22nd, 2010 at 08:17 PM (The Labours of SwimStud)
    Cor blimey! Love a duck!
    I felt my workout today...I don't know what I was thinking when I wrote it out but it was fun and fulfilling to do. I spend two days at my kids' swim meet this weekend...early starts and lots of standing in flip flops makes for tired leggies!
    Warm Up
    200 Swim
    200 Kick
    200 Pull with paddles
    4 x 100 Swim snorkel 1:45 desc 1-3 , 4 ez.
    Sprint Set
    10 x 50 FR 2:00 Fast. Worst :35 best :31 all from a push. Did a 2 breather in there too!
    5 x 50 1:00 EZ recovery
    IM SET
    10 x 25 Fly 1:00 did some fast ones and a couple of slower ones for rhythm and feel..feeling happier about my fly.
    4 x 50 1:00 EZ recovery
    5 x through:
    100 IM 2:00 Moderate pace.
    100 FR 2:00 EZ
    Got all of the IM sub 1:40 and one 1:35 which for me in practice is good!
    Kick Set10 x 50 1:30 Fast. Went sub 1:05 on all but one of them and hammered in the last few to swim under 1:00.
    Cool Down
    6 x 50 1:00 EZ
    Well I hopefully honed in on the short FR events today and decided that a good way to make a nice workout was to go into a bit of Fly stroke work and add IM.

    After wards I lifted weights and felt pretty strong considering but my legs did feel a little tired on the press...

    Updated February 22nd, 2010 at 08:51 PM by SwimStud

  19. Tranquility

    by , February 22nd, 2010 at 06:32 PM (Meet Director's Path to Tranquility)
    There were a few problems with the final results, so before submitting to the USMS Top Times and Top 10, final final results were compiled.

    First, there was a 50+ year old gal who didn't show up at the meet, but somehow ended up with a 0:25 time in the 50-free. This is what happens when swimmers switch around their lane assignments during the meet and the results recording doesn't catch on. Second, the abbreviation for one of the relay teams was mixed up in the relay results due to my error. (WMS could be Warrenton Masters or Winchester Masters, right?) Both were corrected before the Hytek files were submitted to J-Rod.

    Comments from the meet swimmers included requests for meet records in the Coconut Relay, for holding the 500-free the night before (hmm.... maybe), and for automatic timing. We get that last one every year. It would be nice, but the cost and our lack of experience with it are the drawbacks, (not withstanding the possible problem of a shorter pool length.) I wonder if swimmers would be willing to pay an additional $7 for it, along with an additional $4 for online entry? I was thinking of adding a $4 surcharge next year for only those entering online, since I hear some triathlons and OW swims do that only for credit card entries. But hey, I am retiring from meet directorship (and can now concentrate on the Colonies Zone web site again). Next year, my rocking deck chair will be pointed toward the setting sun.

    Overall, the meet and planning went rather smoothly without any major incidents. So sorry about that; I imagine readers were hoping for some juicy drama to spice up this blog. Everyone loves a good disaster.

    Still, if you enjoyed the voyage to the Tropical Splash from the captain's seat, or if you learned anything, please drop me a line. If you didn't or didn't, please don't. Although I did not earn any blog stars, (I did pick up a few blog friends along the way), I still enjoyed blogging and reading the comments left. And, I learned a few things from you.

    I now close the final chapter of my telenovela.


    Updated February 22nd, 2010 at 07:26 PM by Rnovitske

  20. It was a dark and stormy morning.

    An intense lightning storm woke me up this morning at 4:30, about half an hour before my alarm was scheduled to wake me up for 6 am workout. I got up and watched lightning strikes over the gulf for a bit (it was pretty cool!), then turned off my alarm and went back to bed. Good callóit stormed all morning, and the pool was not open, so no workout.

    By noon it was sunny and warm, though, so I made went to the now-open pool to swim a short workout on my own. Swim buddy Ray was at the pool (heís always at the pool!) so we did the main set together.

    1000 scy warmup

    15 x 100: odds easy BK @ 1:45, evens FR starting at 1:45 and descending the interval by :05 on each one (down to 1:15) [I worked on keeping a constant kick on my FRs. A couple of times early in this set I got lost on my turnsóI forgot whether I was in the middle of FR or BK (my mind must have been wandering bigtime). I had to look over at Ray to figure it outóhe usually swims with a snorkel, but takes it off for backstroke. Itís weird that I can keep track of the intervals but forget completely what stroke Iím supposed to be swimming.]

    500 moderate done as 25 Kick / 25 Swim / 50K / 50S / 75K / 75S / 100K / 100S

    200 warmdown

    I think I managed to spend the only sunny part of the day in the pool. Itís now clouded over again and is threatening to turn into a dark and stormy evening.