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  1. She Wants More Dinero

    by , July 7th, 2010 at 10:00 AM (Too Neurotic to be Suitably Aquatic)
    Today's workout mix was the one I've been waiting to do for a long time. The theme is "what keeps me up at night." Putting this mix together took a couple trips to the library to get some music I didn't have, 3 individual purchases on iTunes when I couldn't wait any longer for the CD's I had on hold to be returned to the library, and one part of an afternoon downloading Audacity software and learning how to use it so I could create a clean version of a song with lots of obvious swearing. (We swim at a pool in a local middle school, and it's best not to rock the boat and lose our music privileges.)

    So here it is, I give you...

    Money For Nothing, Dire Straits, Brothers In Arms
    Big Spender, Queen, Live at Wembley 86 (Disc 2)
    She Works Hard For The Money, Donna Summer, Respect [Disc 4]
    Taxman, The Beatles, Revolver [2009 Stereo Remaster]
    Money, Alan Cumming & The Kit Kat Girls, Cabaret: The New Broadway Cast Recording (1998 Broadway Revival)
    Take The Money And Run, Steve Miller Band, Take the Money and Run
    9 to 5, Dolly Parton, Beach Week II: The Wrath of Finney
    Why Don't You Get A Job? , The Offspring, Americana
    Two Tickets To Paradise, Eddie Money, The Best Of Eddie Money
    Strapped For Cash, Fountains Of Wayne, Traffic And Weather
    We're in the Money (From "42nd Street"), John Lesko, 42nd Street - Original Broadway Cast Recording
    What Do You Do for Money Honey, AC/DC, Back in Black
    Material Girl, Madonna, The Immaculate Collection
    Life In The Fast Lane, Eagles, Hotel California
    I'm Broke, Black Joe Lewis & The Honeybears, Tell 'Em What Your Name Is!
    Gold Digger , Kanye West & Jamie Foxx, Late Registration
    Ring of Fire, Johnny Cash
    You Can't Always Get What You Want, Rolling Stones, Let It Bleed
    Can't Buy Me Love, The Beatles, 1962-1966 (Disc 1)
    Puttin' On The Ritz, Ella Fitzgerald, Sings the Irving Berlin Song Book [Complete]
    Money (That's What I Want), The Flying Lizards, The Wedding Singer Volume 2: More Music From The Motion Picture
    Money, Pink Floyd, Dark Side Of The Moon
    Pay For What You Get, Dave Matthews Band, Under The Table And Dreaming
    Low Budget, The Kinks, Low Budget (Remastered)

    We also had a great workout today. I did 3875 yards, which is a super lot for me. Padding the FLOG, baby! (Also, getting the yardage in while I can, our pool is closed from July 23rd until after Labor Day. After that, I don't know where I'll go.)


    25 dive start
    500 free, 100 stroke in the middle
    400 reverse IM (25 kick / 50 drill / 25 stroke of each )
    3x100 (25 back / 75 build free)
    2x50 from the black line (1 free, 1 stroke)
    4x125 pull (25 no breath / 75 free / 25 stroke)
    2x250 (50 stroke / 150 free / 50 stroke)
    2x100 kick
    3x200 (2nd & 4th 50 fast)
    2x100 kick
    3x150 (fast 100 in the middle)
    100 warm down

    Hands down, the best part of the workout was the skulling. For some reason, I have a kick-ass skull technique. I think it came from growing up as someone who played around in the pool, not a competitive swimmers, so I taught myself a lot of ways to get around by floating. Also, I took a water aerobics class in college from the syncro instructor. But I actually got a compliment on it from Coach, so that was wow. Now if only I could get paid to do it...
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  2. Needed a recovery day

    by , July 7th, 2010 at 07:23 AM (Mixing it up this year)
    Recovery day does not mean sleep in just easy swimming for me.

    10x100@1:45 Free
    1000 Free kick w/fins odd 100's easy even 100's FAST
    3x[100@1:45 Free w/snorkle, paddles & bouy
    ....[200@3:30 Free w/snorkle, paddles & bouy
    100 Free w/snorkle, paddles & bouy EASY
    2x200@4:00 Fly w/fins as 50 Rt arm/50 Lt arm/50 streamline kick on back/50 sprint
    200 Free easy w/fins

    Total 3600 meters
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  3. A new training drink

    by , July 7th, 2010 at 12:11 AM (Elise's Fitness Fun)
    My workout on Monday was fishing! I caught six bass fish! I suppose I got a little bit of an upper body workout pulling those guys out of the water.

    Today, did an 18 mile bike ride. Felt pretty rested after my 2 days off, so was able to do the ride in about 58 minutes. I discovered a wonderful drink today that works well and one I never would have thought of - plain old Coca-Cola. I felt pretty good during the ride, so maybe this is a new training drink for me!

    Update: Without even knowing it, I just came across a study mentioning Coca-Cola as the favored sports drink for cyclists! http://www.sportsci.org/news/news9711/martin.html

    Updated July 7th, 2010 at 12:17 AM by elise526

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  4. Those Were The Happiest Days of My Life

    by , July 6th, 2010 at 06:47 PM (Too Neurotic to be Suitably Aquatic)
    Back to work today. What a weekend. I hope you all had a great weekend. Between Friday and Monday, I swam at Lake Minnewaska thrice. On the second visit, on Saturday afternoon, I swam my 200th mile for the year!* My goodness if Minnewaska isn't the most beautiful place to go for a casual dip.

    Today at the pool, I made a playlist for the end of the holiday: a mix of celebrating America and the summer. I finished it up with "Back on the Chain Gang" because now it's all 5-day workweeks until Labor Day. (I've been at my job less than a year, so I have no vacation time saved up, I used my one allotted day on the Middlebury swim meet, and it was worth it, darn it.)

    Summertime, Fitzgerald, Ella, First Lady of Song [CD2]
    One Headlight, The Wallflowers, Bringing Down The Horse
    America, Paul Simon, Concert In The Park, August 15, 1991 (Disc 2)
    A Horse With No Name, America, Entertainment Weekly: The Greatest Hits - 1972
    American Girl, Tom Petty & The Heartbreakers, Greatest Hits
    Lump, The Presidents Of The United States Of America, The Presidents Of The United States Of America
    Surf Wax America, Weezer, Weezer (Deluxe Edition) - CD 1
    America, Neil Diamond
    Dancing In The Dark, Bruce Springsten, Born In the USA
    Walk Of Life, Dire Straits, Brothers In Arms
    American Idiot, Green Day, American Idiot
    Hot Stuff, Donna Summer, The All Time Greatest Movie Songs CD2
    Hot Pants Pt. 1, James Brown, R&B Deluxe
    Junebug, The B-52's, Cosmic Thing
    Here Comes The Hotstepper (Pret-A-Porter), Ini Kamoze, The All Time Greatest Movie Songs CD2
    Too Darn Hot, Fitzgerald, Ella, First Lady of Song [CD1]
    Hot Cha, They Might Be Giants, Flood
    Red Hot Pepper, Wynton Marsalis, Mr. Jelly Lord - Standard Time Vol. 6
    Brown Eyed Girl, Van Morrison, Best Of Van Morrison
    I Can See Clearly Now, Jimmy Cliff, The All Time Greatest Movie Songs CD2
    Back On The Chain Gang, The Pretenders, Learning To Crawl

    Despite this rockin' mix and all, I didn't swim much today, only a 1650. I was sore from stress, and the crushing fact of having to go back to work today. Tomorrow, during the team swim, I'll see if I can kick it in a little, because the thing I love the most about swimming is that it's when the real life can't touch me.

    Also, over the weekend, all you crazy running people inspired me to see if I can run. I went 2.5 miles on the unfinished trail that connects the rail trail to the Walkway over the Hudson. It was a mix of running and walking, and it wasn't actually the worst thing in the entire world and I even went kind of fast, so I may try running again someday, as soon as my calves unknot themselves from this weekend's adventure.

    *Some of my Go The Distance teammates & I have referred to extra-curricular non-workout swimming as padding the FLOG.
    Use in a sentence: I just swam a personal best in the 200 Free! I'm going to warm down with a thousand so I can pad the FLOG.
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  5. Tue Jul 6th 2010

    by , July 6th, 2010 at 05:00 PM (Ande's Swimming Blog)
    Tue Jul 6th 2010

    Subscribe to Ande's Swimming Blog

    LCM
    whitney Coached
    6:30 TO 8:30
    Austin UT Swim Center main pool
    swam with Marcio, Tyler, Ritchie, Kelly, & Sharon
    wore b 70 jammer
    dove in on time

    WARM UP
    800 easy


    MAIN SET

    assinged 4 rounds of
    4 x 50 stroke
    400 fr neg split
    4 x 100 desc
    200 neg split

    did: 3 rounds
    2 x 50 one easy one fast
    200 easy
    2 x 100 one easy one fast
    100 easy

    went
    50 fl push 30,
    50 bk push 31,
    50 br dive 36

    100 fl fr dive 1:03
    100 bk fr 1:07


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:

    Fri
    50 Freestyle

    Sat
    100 Butterfly
    50 backstroke

    Sun
    200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
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  6. Sarasota Y Sharks Masters 5:30 AM Workout

    by , July 6th, 2010 at 12:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP
    1 X 100 1:45 1:40
    1 X 200 3:30 3:20
    1 X 300 5:15 -
    Twice through. Round 1 intervals left, round 2 right.

    1 X 200 kick 5:00
    3 X 100 kick 2:30

    6 X 200 free 3:20
    1-2: moderate
    3-4: negative split
    5-6: fast

    2 X 100 moderate 2:00
    1 X 100 fast 3:30
    Four times through.
    Moderate 100's: free
    Fast 100's: choice

    WARM DOWN: 4 X 50 easy 1:00

    4300M
    Categories
    Swim Workouts
  7. Tuesday, 7/6/10

    by , July 6th, 2010 at 11:32 AM (A comfort swimmer's guide to easy swimming)
    More recovery
    SCM, Solo

    Warm up
    400 Swim
    (swam as 100 free/100 back)
    200 Kick
    (rev IMO)
    8 x 25/30 desc 4
    (1-4 free, 5-8 back)

    Main Set:
    6 x 200/15sec rest
    Build each by 50 and do not force the stroke
    (1-3 free, 2:55-3:00; 4-6 back, 3:20-3:25)

    Kick Set:
    5 min vertical kicking: 20 sec vertical kicking/10sec rest

    Warm Down
    200 easy free/back
    Total: 2200 meters
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  8. Some fast days

    by , July 6th, 2010 at 07:20 AM (Mixing it up this year)
    Seem like I am swimming so fast in workout lately and today was no exception, even despite a bad back.

    1000 Free as 200 SPSKS
    500 Free kick w/snorkle & fins
    5x200@4:00 Back w/paddles got progressively faster
    300 Free kick w/fins
    200 Fly alternate 50 Rt arm/50 Lt arm

    Total 3000 meters
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  9. Monday, 7/5/10

    by , July 5th, 2010 at 11:44 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm – up
    600 swim
    200 kick (rev IMO)
    4 x 100/1:45 Build each
    (ave. 1:28)
    4 x 50/1:10 ds
    (went 44->37)
    8 x 25/45 strong, but do not force it
    (1-4 free, 5-6 back, 7-8 fly)

    Main Swim Set:
    3 x 100 Kick/20sr
    (went #1 breast, #2 back, #3 free)
    8 x 25/10sr odds breast, evens free
    6 x 50 breast Pull/15sr w/fins and dolphin kick
    8 x 25/10sr like above

    Warm down
    400 easy free and back

    Total: 3000 meters
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  10. Monday Swim

    by , July 5th, 2010 at 04:49 PM (Adventures in Swimming)
    Coached the Sharks SCY

    This is a modified version of one of Onlyfree's workouts.

    300 Choice

    Set 1
    4 x 75 K/DR/SW by 25 :15r
    3 x 100 DR/Swim by 50 :15r
    2 x 125 Pull :15r

    Set 2

    100 EZ
    100 Mod
    100 Hard
    :20r on all

    2x100 EZ or 200 ez
    2x100 Mod or 200 Mod
    2x100 Hard or 200 Hard
    :15r on all or :30 if doing 200

    3x100 EZ or 300 ez
    3x100 Mod or 300 mod
    3x100 Hard or 300 Hard
    :10r on all or :30 if doing 300

    100 EZ Kick

    ??x50 odds kick work the UW / Even's EZ Swim

    IT was fun to watch the guys in lanes 4/5/6 race
    on the last 300.
    Peter 3:10, Jim 3:21, David 3:21
    Awesome!!!!
    Peter started in lane 5 10 sec's behind david, caught him at the 175 and pushed off the wall
    into the empty lane 6 next to them and kept going. I love coaching guy's like this.

    I swam on my way home from coaching.
    I did the main set as
    6 x (3x100 ez,mod,hard) all on around 1:30 (I was playing with my watch)
    Everything else the same.
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  11. Sarasota Y Sharks Masters 5:30 AM Workout -07/06/10

    by , July 5th, 2010 at 02:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    3 X 100 1:50
    3 X 200 3:30
    1 X 300 negative split

    1 X 200 kick 5:00
    6 X 50 kick 1:15

    SCY

    8 X 150 2:45
    50 stroke/50 free/50 stroke

    1 X 50 EZ 1:00
    1 X 50 Fast 1:00
    1 X 50 EZ 1:00
    2 X 50 fast 1:00
    1 X 50 easy 1:00
    3 X 50 fast 1:15
    1 X 50 EZ 1:15
    4 X 50 fast 1:15
    4 X 50 WARM DOWN 1:15

    3800M/Y
    3 X 50 fast
    Categories
    Swim Workouts
  12. Mon Jun 5th 2010

    by , July 5th, 2010 at 12:53 PM (Ande's Swimming Blog)
    Mon Jun 5th 2010

    Did not swim on Sun Jul 4th & didn't pig out too bad

    Subscribe to Ande's Swimming Blog

    LCM
    whitney Coached
    6:30 TO 8:30
    Austin UT Swim Center main pool
    swam with Todd, Mike, Tyler, Doug, Marcio, & Larry
    wore b 70 jammer
    dove in at 6:40

    WARM UP
    did around 500
    kicked an easy speed 50 in 35


    MAIN SET

    8 x 50 on :40
    swam 7 easy & relaxed making interval
    rest 10 sec then worked last 50 went 28

    assigned 400
    did 200

    8 x 100 on 1:20
    swam 7 easy & relaxed making interval
    then worked last one &
    went 1:05

    assigned 400
    did 200

    GOT out & was DONE for the day

    my buddies went on to do 8 x 200 fr on 2:40

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:

    Fri
    50 Freestyle

    Sat
    100 Butterfly
    50 backstroke

    Sun
    200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel

    Updated July 6th, 2010 at 12:18 AM by ande

    Categories
    Swim Workouts
  13. My Indy SwimFit review!

    First and foremost - I want to say the Indy SwimFit meet was run very well! I had plenty of rest time, the results were posted extremely fast and the people running the desk were REALLY cool.

    So to get to Indy, I decided to take the Amtrak. Its easy to get to, and its super low stress. This trip I take my friend Tessa. She's a great friend and she promised to video tape my swims.
    We arrive in Indy about 11:30 PM, and walk about 300 yards to the hotel (GREAT PLANNING). After getting ready for bed, I fall asleep until about 4:30 AM. I finally get out of bed right around 5:15 get my stuff together in the dark and start walking around the hotel. Finally around 5:45 I make my way into the restaurant and get my first cup of decaf. Finally after consuming a massive amount of food by about 6:30, I get up and I walk over to the computers for the hotel and start playing around on the forums, facebook and gmail. (See here: [ame=http://forums.usms.org/showpost.php?p=219296&postcount=48]Forum Post[/ame])

    As I'm sitting at the computer - I see a few people walking through the hotel with their own swim bags. I figured I'd just introduce myself and make friends - what a GREAT idea. The person I met was Nadine Day. First off - she knew EVERYONE at the meet, so I got to meet a lot of fantastic swimmers and make a lot of new friends. Secondly - I immediately labeled her as my surrogate coach. She actually did quite a bit to help me learn at the end of the meet and I'll be repeating those drills at pretty much every practice.

    So enough fluff - I swam the 50 Back, 100 Back, 50 Free, 50 Breast and finally 100 Free. I'm coming to the conclusion - if I at least do one race well - its a good meet. :-)

    Before the race - I received a free swim cap. I figured I would try it out! Why not; right? I did a few practice laps and decided I would just keep it on for the rest of the meet. It was a really weird feeling not feeling the water on your head.

    Results

    50 Back
    "I'd like to go at least a 50 in the 50 back this time. I did a 53 last weekend, and I think this time I'm going to be a little better prepared mentally for the race. I've also increased my backstroke during the week and kick to help push myself down the lane."
    BORKED
    My goal in backstroke is always to survive. Although - its also to beat last meet's time. As of July 4th I don't have my official time for the Badger State Games, but I know I swam an equivalent time so I was pretty happy with that even if I didn't swim a 50. At least I'm not getting slower! I remember at the very beginning of the race I was choking on the water as it kept coming up over my face with my left arm. So I relaxed the arms and made sure that my stroke was even and calm and the water stopped flowing over my face. Watching the video - its pretty obvious that I don't know how to start. Something that I just have to learn in practice. As I'm watching though - I'm noticing that I bend my knees when I kick. This will be corrected as I learn the drills that Nadine taught me. I also worked to try and make sure my shoulders came out of the pool when swimming; you can tell when I'm thinking about it and when I'm not because I either do it or don't. Practice will even that out though.

    100 Back
    "I'm hoping I survive. No kidding. It's going to be a long race - and I'll swim it as hard as I can, but we'll have to see. I'm also hoping to have a good flip turn followed by a strong dolphin kick. I'm aiming for the flags off the wall!"
    --No Video--
    The race started the same as the 50 back - with me choking from water from my left arm. I again chilled out and let my arms relax. I swam a much better race. When I flipped turned off the wall, I didn't get any air right before my turn, so I was totally in O2 Debt by the time I came out from under. I also had a very deep flip turn for whatever reason. I came up and was able to breath again. At that point it was just "make it to the wall". I swam a 1:55 - which was great for me especially because I thought I was going to be doing about 2:00+.

    50 Free
    "I'm working on my sprints this week. I'm hoping to be able to make it to the 49 meter mark before I'm totally starting to cash out this time! So that means I need to dolphin off the dive and extend my dive for a little longer than I did last weekend. I swam a 33ish in 50 SCY, and a 39 last week. With some improvements in form that I'm working on I think I can speed things up significantly. My goal is going to remain 35 (as last week)"
    BORKED
    <Sigh> This was a very disappointing race. I should've come up sooner and relied on my on my ability to swim rather than dolphin kick underwater. I wasted a lot of time in that race underwater. (Nadine came up and basically told me she was happy I was working on my underwater - but that was too much). I also didn't finish that race completely exhausted. So I know I didn't give 100% and I know I could've done much better. I ended that race on a 40, which sorely disappointed me. Next time I'll make it. I KNOW I can!

    50 Breast
    "Survive again. It would be nice to finish my 50 Breast in under a minute. Its my weakest stroke mostly because my kick is essentially useless. I'm working on it, I just need time and experience I think. However - specifically - I'm going to make sure that each lunge forward with my arms helps propel my body forward."
    BORKED
    I did manage to complete this race in under a minute! I was super excited about that. I spent this race completely focused on form. That was far more important to me than any time or anything like that. So I made sure to allow time for a little bit of glide before going into the stroke again. Next time however I will probably take a little less time gliding and a little more time swimming. I think its about learning that delicate balance? Coach will tell me eventually. :-)

    100 Free
    "I'd like to see no goggle problems this time, a strong dolphin kick off the wall and pacing it right. Again - with some strong improvements in form that i'm working on - I think I can speed this up significantly by this race. Goal: 1:25"
    BORKED
    Well, I certain did not swim a 1:25. I swam a 1:30. By the time I hit the blocks on this race, I was only focused on making a stand against that awful 50 Free I did before. I remember coming down, feeling pretty strong. My swim into the wall was not really that great (those bulkheads were trippy for me... I will have to swim in that pool more). After coming off the wall - I noted the guy next to me was beatable. So I decided to push it, hard. I started kicking harder and swimming harder. This entire time I was also not taking the time to breath every other stroke or even every three strokes. I limited myself to 4 or 5 strokes per breath thinking "You can breath when you're done...". I pushed myself as hard as I could into the wall with that guy right on my tail. He ended up kicking it in just at the last second and beating me by .05 seconds. I need to work on my finishes apparently :-) That race was a great race for me and I'm very proud of it.

    All in all at this meet I was happy with how it turned out. I met Mary Pohlmann, Nadine Day, and quite a few other people whose names currently escape me. I can't wait til my next meet, regardless of the pool size. I do happen to really like the long course though. I really wish I could train in it. I've also decided after this weekend, I definitely need more swimming in my life. So I'm currently working to find more pools to swim in as well. We'll see how that goes and we'll see if I'm capable of keeping it up! Thanks for all of your encouragement everyone!

    Tonight: Drills at the Lake Bluff Rec! Going to basically just do drills for a couple hours to work on form. Post ideas for drills if you want!

    Updated July 7th, 2010 at 02:46 PM by bzaks1424

    Categories
    Masters Swim Meets / Events
  14. Surpising this morning concidering

    by , July 5th, 2010 at 11:24 AM (Mixing it up this year)
    The pool temp was 86 at the Y today. Normally that would put my body into a lazy mode but not today.

    10x100@1:45 Free
    5x100@2:00 Fly w/fins as 25 skull drill/25 rt arm/25 lt arm/25 swim Fast
    500 Free w/fins every 3rd 25 FAST
    5x200@3:00 Free w/paddles & bouy went 2:34, 2:31, 2:28, 2:28, 2:27 very fast for me
    500 Free kick w/fins easy
    400 MI drills w/fins
    100 Free easy

    total 4000 yards
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  15. Swimming or whiskey?

    I went to early (5:30 am) LCM workout today. It seemed way too early to be up and about on a holiday. Apropos of nothing, my cab driver this morning remarked that it was good to be obsessive about swimming, but that he liked whiskey too much. (He knew I was going to a pool because he recognized the address, and I suppose he figured I was obsessive because who else takes a cab across town to swim at dawn?) You gotta love NYC cabbies.

    The pool was fairly empty—we had only 3 or 4 swimmers per lane, and the lap lanes were pretty deserted. Here’s what we did:

    400 lcm warmup + bobbing and sinking

    500 pull

    5 x 100 kick @ 2:20

    400 pull

    6 x 100, odds ST (50 D / 50 S) @ 2:10, evens FR @ 1:55

    300 pull

    7 x 100 IM @ 2:05 [after being a lazybones for most of the above, I worked these—1:35-1:36 on the first 5, then 1:33 and 1:30 on the last 2]

    200 pull

    4 x 100 FR @ 1:45 [held 1:28s]

    200 warmdown

    Pulling’s not my favorite thing, but I seemed to get in a groove on these and was really able to pay attention to my balance and posture in the water. On some of the pulls, I alternated 100s with a buoy with 100s FR w/ dolphin kick, just to change up the feel of things.

    On the walk home, I was happy to be up and about before the heat set in. Now I get to laze the rest of the day. Brunch here I come!
  16. Summertime fun

    by , July 4th, 2010 at 10:45 PM (Elise's Fitness Fun)
    I've been having so much fun being outdoors, I've forgotten to blog! Anyway, Thursday morning I ran a very slow 3.7 miles. Probably ran at a 10 minute per mile pace. On Friday, went to the quarry about 1/2 mile from my house and swam across and back. Kind of freaked out my friends by doing so as it is probably well over 100 feet deep in some places. One of my friends who is good at judging distances said it was probably 500 yards across. So, I guess I will give myself credit for a 1000 yard open water swim. On Saturday, did a 15.8 mile bike ride. Computer is still not fixed, but it took me about 55 minutes.

    On Friday, I did squeeze in the following quick dryland workout:

    2 sets of 15 push-ups with Bosu ball
    2 sets of 10 assited pull-ups (70 lb. assist)
    2 sets of 25 incline sit-ups
    2 sets of 25 back extensions
    1 set of 100 bicycles
    2 sets of 15 x 15 hammer curls

    Took today off. Hope everybody is having a wonderful Fourth!!

    Updated July 5th, 2010 at 01:27 PM by elise526

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  17. 4th of July LCM

    by , July 4th, 2010 at 07:46 PM (Adventures in Swimming)
    Swam with the Sharks LCM Outside

    It was a beautiful morning for a swim.
    Pool was just cleaned, and the water was a little
    cool due to the last few night's of temps in the 50's.
    It was about 70 deg out side, bright sunny morning.

    Susan made up the swim.

    4 x 200 SKIP

    Set 1
    100 SWIM
    200 IM
    300 SWIM
    200 IM
    100 SWIM

    I descended the whole set.
    We just took about :15 or so rest on everything

    200 Kick

    10 x 50 on about 1 min. We only set up one pace clock.
    I wore the new paddles on this set.

    I descended by 2's, thru in a couple of backstroke 50's

    Only about 2,200 meters, plus the extra swimming moving
    the lane lines from SCY to LCM and then back to SCY

    Update on the Star Paddles....
    I moved the strap, loosened it a bunch, and they
    worked pretty good, there is only 1 strap
    over my middle finger, they stay right in place.
    They bend a little as you pull harder. I like the feel.
    I need to get some other different paddles to compare.
    Now if I can just remember to take them home with me every time!!

    Happy 4th of July!!
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  18. Beautiful day for a swim with New Paddles

    by , July 3rd, 2010 at 05:04 PM (Adventures in Swimming)
    Swam with the Sharks
    Outside SCY
    Coach Alex

    10 Min Warm up

    10 x 75 Indiana IM :10-:15r

    8 x 25 V-Sprints :10r (EZ/Fast, Fast/EZ, Build, Sprint) 2x

    Main Set
    Fast 100’s on 1:20/1:25/1:30/1:45 (Take your Pick)
    EZ 100’s on 2:00/2:15

    1 x 100 fast
    1 x 100 EZ
    2 x 100 Descend to mod
    1 x 100 EZ
    3 x 100 Descend to fast
    1 x 100 EZ
    4 x 100 Descend to faster
    1 x 100 EZ
    5 x 100 Descend to fastest
    1 x 100 EZ

    10 x 75 Breathe every 3/5/7/9/11/11/9/7/5/3 strokes :20r

    Repeat 3x
    6 x 25 :20/:25/:35
    1 x 100 EZ 2:00

    Warm down

    I didn't get in till around the 5th 75 IM.
    I was taking attendance and couldn't figure out why I had 14 people on the attendance
    sheet and only 13 in the pool. Duh... Forgot to count myself!!

    Any way.....

    We did the 100's on 1:25 except the last 5
    we did on 1:30

    We did the breath control a little different.
    I did breath every 4 for all of them and Susan did breath 3 on all.
    I really don't need to rob myself of oxygen at this
    point in my life

    For the last set we did the 3x50 on :40
    and the 100 ez on whatever.

    Everything felt good today. I'm trying out
    some of the star paddles
    I gotta figure out a different strap config.
    They hurt my fingers after I used them on the 3x100's
    But, they had a good feel in the water.
    So I'll keep trying.
    Categories
    Uncategorized
  19. Test set today

    by , July 3rd, 2010 at 02:53 PM (A comfort swimmer's guide to easy swimming)
    Saturday, 7/3/10
    SCY, Worked out in Boise with my coach on deck. Nice to not have to swim on my own.

    Warmup
    300 swim
    100 kick
    200 IM drill
    6 x 50/1:00 desc by 3
    (1-3 free, 42-37-35;4-6 back, 44-42-39)
    8 x 25/30 as:#1-1st 12.5 fast, #2-2nd 12.5 fast, #3 - 25 smooth, 4th - 25 fast.
    (1-4 free, 5-8 back)
    100 easy

    Main set
    6 x 100/7:00 all out. 1-3 free, 4-6 back
    (150 recovery swim between each)
    (on free went 1:05.4, 1:07.28, 1:06.75; on back went 1:16.03, 1:17.88, 1:15.6)

    Cool down
    800 easy
    (alternated 100 free/100 back)

    Total: 3350 yards

    Updated July 3rd, 2010 at 05:53 PM by poolraat

    Categories
    Uncategorized
  20. Sat Jun 3rd 2010 Taper Day 1

    by , July 3rd, 2010 at 02:45 PM (Ande's Swimming Blog)
    Sat Jun 3rd 2010

    Taper Day 1
    Dropped yardage but had a challenging main set

    Subscribe to Ande's Swimming Blog

    LCM
    whitney Coached
    6:00 TO 7:30
    Austin UT Swim Center main pool
    swam with Marcio, Mary, DVD, Larry, Sharon, Bess, & Bryan who did 5k's
    wore b 70 jammer
    dove in on time

    WARM UP
    3 x 300 done 200 fr 100 IM k, dr, sw by rounds


    MAIN SET
    100 200 300 400 400 300 200 100
    continuous, swam free & backstroke
    on 1:20 per 100 base LCM
    lead the lane, made them all
    challenging set
    held around 1:16's, worked last 50 of last 100 went 1:15, 2:33, 3:50, 5:06, 5:06, 3:49, 2:31, 1:09

    100 EASY


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:

    Fri
    50 Freestyle

    Sat
    100 Butterfly
    50 backstroke

    Sun
    200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Swim Workouts