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  1. Chesapeake Bay

    it was a perfect day for a swim! the currents a bit strong and there was some chop in the channel, so times overall were not the fastest i've seen, but i am pretty happy with my swim.
    as in all open water events, time is just one insignificant piece of information unless used in conjunction with some other stats.

    here are my stats from 2007, 2008, and 2009
    all: sans rubber.

    2007 1:48.52 116th over all 17/81 (40-44age group)

    2008 1:57.16 102nd over all 15/74 (40-44 age group)

    2009 1:54.17 50th over all 4/73 (40-44 age group)

    first time i've seen these stats:

    it was great to see everyone from austin to madison to rochester to maryland to wherever jim matysek is living.

    Updated June 15th, 2009 at 02:00 PM by chaos (add link)

  2. If walking counts as exercise....

    by , June 14th, 2009 at 07:42 PM (Elise's Fitness Fun)
    I wonder where the line is drawn between active and passive recovery. Is passive recovery just lying down on the couch or sitting in a chair reading? Do you have to get your heart rate up to a certain level for it to qualify as "active" recovery? Does active recovery mean you have to do a "workout?"

    I did a 3 mile walk yesterday and a 3 mile walk today. Somehow, I can't call this a workout but I guess it qualifies as exercise. Walking seems along the lines of passive recovery. I do hear, however, that it is a better aerobic conditioner than one would think.
  3. A Great Swim Workshop!

    by , June 14th, 2009 at 06:07 PM (Swimming, Life, and Other Stuff!)
    My kudos go out to Dick and Lisa Sidner for organizing an awesome Saturday Swim Clinic at Forest Park Pool and Morse Lake!
    The day began with several land stations for the participants to rotate through. Stations included Yoga, Sports Nutrition, Pool Toys, RC exercises, and basic strength training.
    After free rotation through the stations we were introduced to our coaches for the day, then a short talk with Maritza Correia! (1st aftrican-american female to earn an Olympic Medal).
    Next we broke up into ability levels and worked on Freestyle with our coaches. I had the pleasure and luck of being assigned to Kris Houchins (Indy-Swim Fit Coach/USMS coach of the year I think). Kris is a wonderful stroke technichian and teacher; she has the rare ability to break complex skills down to the level any swimmer can understand. I learned alot about my crazy stroke and how to improve.
    Next we moved to the diving well and were video-taped from the front, then side doing freestyle.
    All swimmers met with Kris afterwards for a 1-on-1 analysis of their video.
    The coaches then split up into butterfly, backstroke, breaststroke, turns, and drill stations. Maritza ran a start/relay start station too. We were able to move freely into any station and stay as long/little as we wanted. I worked on fly, breast, and drills.

    Next on the agenda was an hour break for lunch and the short drive to Morse Lake. A few of us got to eat and chat with Maritza, she's a very cool lady!

    The Morse Lake session was lead by Marcia Cleveland and Jim Barbour (both english channel swimmers and ow super studs!) The group was split into A) folks who were uncomfortable swimming in the lake, and B) folks who have ow experience and are looking for tips to get faster and conserve/be more efficent in the water. We covered/practiced crazy mass starts, sighting, cork-screw turns around the bouys, what to do if panicky or over-tired, and how to finish the race. (running technique in shallow water, allowing and lessening dizziness, dolphining techniques to shore).
    This session was awesome! Marcia and Jim shared lots of lessons they have learned with their experiences. We had 5 or 6 folks in our group who are currently training for the Channel or other longer events; they were great to chip in and contribute lots of great info too!

    To sum it up, I have never had a better value for my money($45.00 including tee shirt, lunch, snacks all day) than I got at this clinic! Not only did I learn alot; I had FUN and met some great new master's swimmers from the central Indiana area!
    I hope this becomes an annual affair for Team Nasti!

    Week-end Workouts: I was tired by Friday. I have really ramped up my weekly yardage for 6 weeks or so. I am cutting back this week due to a 5K race I'm doing in Huntington Indiana. I'm really not expecting anything but a good practice at the race but I still feel like a slight break is in order.
    FRIDAY: I did a short and easy workout with alot of kicking, about 2,400 yards (indoors)
    SATURDAY: I probably swam 1,500 meters or so by the time we did stroke prac., video taping, and ow stuff...maybe more.
    SUNDAY: GREAT swim outside at Forest Park. Workout ended up 3,700 LC Meters. Nothing really hard, but a good endurance effort.

    After this weekend I feel like a total swimming geek with no other life................and I like it!
  4. Sunday Jun 14th, 2009 MEET 200 im 50 fly

    by , June 14th, 2009 at 05:01 PM (Ande's Swimming Blog)
    Sunday Jun 14th, 2009

    partial practice and meet

    Senior Circuit #3
    Fri June 12 - 14, 2009
    Austin, TX

    warmed up around 1200



    28 200 Individual Medley
    wore rocket science
    went 2:21.24
    30.13 cruised the fly
    37.91 1:08.04 cruised the back
    42.16 1:50.20 worked the breast
    31.04 2:21.24 worked the free
    scratched finals

    swam right next to todd bartee almost caught him, here's his splits
    1:08.71 (38.68)
    1:48.53 (39.82)
    2:20.96 (32.43)

    38 050 Butterfly
    went 26.95
    swimming it again tonight
    had a long glide touch


    50 fly
    wore rocket science
    went 26.74
    last year I went 26.03 at this meet
    last year I kept resting after nationals
    focused on strength and speed
    but not this year


    talking with wife about going to zones or nationals

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands

    Updated July 15th, 2010 at 03:54 PM by ande

    USA-S Swim Meets / Events
  5. Survived No Float 200 LC, Sunday, June 14

    by , June 14th, 2009 at 03:38 PM (The FAF AFAP Digest)
    200 Back LC, 2:47

    Well, I survived my first ever 200 LC. And it was a no float 200 back, as B70s are barred at USA-S meets. I guess I'm glad I did it, but I don't care to repeat the experience! It's just waaaay too far unless I start training 5Ks like Ande. I was sort of testing out the event to see if I could/should swim it at Nats. No, I'll opt to get a 50 back split on my 200 at Indy during the first day's events. I will happily embrace my weenie sprinter nature.

    Anyway, went a 2:47, which was about half a second slower than my converted time from yards. (I don't always believe converted times are accurate for us geezers anyway.) No idea on my splits, as they only post final times. Think they will probably be pretty dodgy. I tried to swim long and easy speed for about 150, but I still had nothing left the last length -- especially judging by the USA swimmer in the adjacent lane who made up almost a body length on the last length to touch with me. But, frankly, I'll still take the time, as I had a hard exhausting day on Saturday (officiating in the heat at a summer league meet, dance recitals, etc.) and had contemplating not swimming at all today.

    And BTW, can these kids learn to do backstroke starts?! I hate being a body length ahead at 15 meters and have them slowly creep up! I also played it safe on the start and took 12 or 13 SDKs, as there was an official sitting in a chair right at the 15 meter mark.

    Probably did about 2000+ meters with the warm up and warm down. I didn't even attempt to warm up in the competition pool, as it's such a mosh pit of kids. I got there early and warmed up in the rec pool.

    Now, off to the summer pool to vegetate!
  6. 12 & 13Jun09

    by , June 14th, 2009 at 01:44 AM (Swim like an Orca, but faster !)
    June 12 - Aquasol @ Western Slope Aquatics
    Coach Janine

    Warm: did 200fr, 100 UW off walls, 100 fr
    10x50 IM (switch mid length) BF/BK, BR/FR 1:15 :45
    5x150 K FR/BF/FR w/board 3:30
    6x100 FR Pace on 2:00 (hold 1:16)
    50 w/d

    Short, but came away with more training planning from the coach.

    June 13 - Lords Gym
    Strength lifting - Dryland
    Same as last Tuesday
    Pool was closed today (Guess everyone's in SantaClara or Lodi), so no solo
  7. Saturday Jun 13th, 2009 partial practice and meet

    by , June 13th, 2009 at 08:52 PM (Ande's Swimming Blog)
    Saturday Jun 13th, 2009

    partial practice and meet

    SR Cir Meet & Practice
    2009 Texas Senior Circuit Long Course # 3
    wore a new Speedo FS PRO

    swam with Tyler & David Guthrie,


    14 200 Freestyle

    18 200 Backstroke
    Whitney told me to take the 200 back out in 1:05 high to 1:06 low
    Race hurt bad
    35.67 1:08.42
    37.43 1:45.85
    36.90 2:22.75

    20 100 Butterfly

    400 free DECK Entered
    went 4:34.77
    improved time by 2 sec
    wore rocket science

    200 splits
    34.91 1:06.35
    34.70 1:41.05
    35.15 2:16.20 1:09.85
    35.26 2:51.86
    35.48 3:26.94 1:10.74
    35.86 4:02.80
    31.97 4:34.77 1:07.83 2:18.57


    6:30 - 8:00
    Whitney Coached
    TSC main pool competition set up 8 lanes
    swam with everyone, larry & marcio

    Assigned: 11 snakes which are 400's 11 lengths in each lane


    400 easy

    400 easy

    400 easy speed
    went 4:54

    400 kick
    went 6:30

    200 easy

    rest 20 minutes
    skipped several rounds

    400 fr 15 sec faster
    went 4:44

    200 fr easy


    Senior Circuit #3
    Fri June 12 - 14, 2009
    1 Day away
    Austin, TX

    28 200 Individual Medley
    38 050 Butterfly

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
  8. Saturday 6/13 - What a day

    by , June 13th, 2009 at 08:05 PM (Mixing it up this year)
    I started the day at my first summer meet and there was NO Officiating at all! I saw several kids pushing off the bottom or walking on the bottom and still not getting DQ'd.

    It was extremely hot and not much of a breeze. You just feel totally drained after the experience. All of our Y meets except ours are outdoors and the pools are hot too.

    After the meet the girls and I went out for lunch then to the aquatic center to do a long course workout in preparation for our USA meet next weekend. It will be good to get back to a well run meet with great officiating. And yes I am swimming in this one - 6 events 400 IM, 100 Free, 200 IM, 400 Free, 100 Back, 200 Back.

    Here is what we swam:
    500 Free EZ
    10x50 @ :15 Rest Free Drills
    5x100 @ 1:45 Free
    200 Fly kick on back w/fins
    300 Free kick on side w/fins
    dolphin kicks off the bottom of the pool
    4x50 from dive good breakout then EZ free
    300 free EZ

    Total 2500 meters

    Updated June 25th, 2009 at 07:38 AM by Donna

  9. Thoughts on recovery

    by , June 13th, 2009 at 04:49 PM (Elise's Fitness Fun)
    Yesterday, got a 3,300 swim in the late afternoon. Did quite a bit of work with the fins and was surprised my legs felt good after the 6 mile run in the heat earlier that day. Also did some underwaters in the workout and noticed that my lungs seemed to be tired. Not wheezy, but just tired.

    Took today off but still got up early this morning to help the Y with a 10k run it was putting on today. I'm glad I didn't do the run as it was raining at the start of the race and temps were already 70 degrees. I am always amazed at runners that are impervious to bad weather conditions and pull out really good times.

    Having off today makes me think of the various measures people I know take to enhance recovery. I mentioned to someone yesterday that I think drinks like Endurox or Accelerade help. I know some people pop an ibuprofen right after a workout and with food. The former professional triathlete I know believes doing stretches in the steam room after a workout helps him recover. Some believe an easy workout the day after a race or hard workout enhances recovery. I'm not a big believer in active rest unless I wear an HR monitor and work hard at keeping my HR down at a ridiculously low level. I have found for me that taking off completely seems to work best. Each person is different though and seems to have a recovery trick in place that speeds up the process. It would be interesting to hear what recovery tactic others have in place.

    Updated June 14th, 2009 at 12:33 AM by elise526

  10. Friday night and Saturday morning

    by , June 13th, 2009 at 12:34 PM (A comfort swimmer's guide to easy swimming)
    Friday swim was a short one after work
    Started out in the indoor SCY pool then moved outside to the SCM pool.

    With Carrie

    300Y swim free
    200Y IM drill
    (moved to outside pool)
    200 kick choice
    200 pull back
    4 x 50 on 1:00 alt. drill/build by 25

    swim 16 x 25 choice on :45;
    #1-3 first 12.5m fast, #4 easy
    #5-7 last 12.5 fast, #8 easy
    #9-11 first 15m fast, #12 easy
    (did free-fly-free, easy free for these 3 rounds)
    #13-16 odds fast, evens easy
    (odd ones did fly, free; easy free on evens)

    300 easy choice
    Total: 500 yards, 1300 meters

    Saturday morning
    Solo, SCM

    400 swim free
    300 swim back
    200 kick choice
    100 IM drill

    swim 12 x 75 on 1:30: 4x around
    odd rounds, swim the 75 free fast; even rounds, swim the 75 back fast; use the fl/bk/br to recover, and to work on doing the strokes correctly when you're tired;

    25 fly, 25 back, 25 breast
    (was doing these around 1:20)
    75 back
    (just under 1:15 on the "fast" ones around 1:20 on the others)
    75 free
    (around 1:05 on the fast ones 1:10 on the others)

    100 easy choice

    pull (no paddles):
    (I pulled all of the following except 1-50 fly)
    300 free w/20 sec. rest breathe 3/5 by 25
    6 x 50 on 1:00: 2x (1 free, 1 back, 1 choice) at ~80% effort
    (pulling fly is hard, I only pulled 1, swam the other regular. I was about wasted by then and it was a struggle)
    3 x 100 back on 2:00, descend 1-3
    (went 1:45-1:40-1:36)

    swim down 100 easy choice
    Total: 3000 meters
  11. June 13, 2009 Practice

    by , June 13th, 2009 at 10:23 AM (TJ's Blog of Slow Swimming!)
    13:00 to 14:30 at the Swim Center in Röthelheimbad (LCM) on my own.

    600 free - alternate 100 free swim/50 free drill

    Main Set:
    6x100 free on 2:00 - descend by 2s - Went 1:55, 1:55, 1:52, 1:51, 1:47, 1:47
    4x50 free on 1:00 - build with strong 6 beat kick - Went :55s
    2x50 free all out on 2:00 - Went ~:41s
    4x100 on 2:30 in IM order - Wow, backstroke goes on forever and ever. This is about the point at which the young age groupers jumped in next to me and proceeded to lap me in all four strokes!:-(

    200 free

    2100 meters

    I felt stronger in the pool today than on Wednesday, so that's good. But it will take a few weeks to get some endurance back! The one thing I noticed today, is that I can really concentrate on getting a good catch. I worked on trying to feel some acceleration with each catch and pull. It's nice to get into a rhythm.
    Swim Workouts
  12. Fri Jun 12th, 2009 Sen Cir Meet & warm up workout

    by , June 12th, 2009 at 06:19 PM (Ande's Swimming Blog)
    Fri Jun 12th, 2009

    SR Cir Meet & Practice
    2009 Texas Senior Circuit Long Course # 3
    wore a new Speedo FS PRO


    swimming this meet with Tyler, Todd, & David Guthrie, Jon Smiley hung out with us too. Saw Josh Davis today he was at the swim center working with the swim camp kids
    David and Jon asked me if I'm going to Nats, said Ande and tyler you ought to go Nats so we can do relays. So I brought it up with Beth.

    woke up at 4:15 to take my aunts to the airport
    did part of the team work out at 6:30
    went to whole foods
    came back, hung out, changed into PRO
    did a little warmup in a lane next to Dara Torres

    Tyler swam the 200 FL, told him I'd pay him 10 bucks if he kept his last 3 50's with in 025 of each other, then I changed it to half a second
    he went 31.21, 36.22, 36.87, 36.31 2:20.61
    so I didn't have to pay but he was close

    David G was pissed that USS rules don't allow swimmers to wear blue seventy or aqua zone suits

    04 400 Freestyle
    Starter had us take our marks then stand up twice before he let us start

    dove in SDKed
    swam smooth, 2 beat kicked, breathed every stroke, attempted to keep an even pace, should have gone out even easier, needed to finish stronger, I hoped to go faster
    needed to be tougher

    Wonder what I could have gone with better splitting and a rocket science suit?

    but it's a starting point and maybe an ending point
    47 Rasmussen, Ande 46 TXLA-ST
    33.48 1:03.89
    34.53 1:38.42
    35.36 2:13.78 1:09.89
    35.22 2:49.00
    36.03 3:25.03 1:11.25
    36.35 4:01.38
    35.39 4:36.77 1:11.74 2:22.99

    10 050 Freestyle
    36 Rasmussen, Ande 46 TXLA-ST
    breathed 3 or 4 times,
    wasn't super psyched
    last year in this same meet I went 24.50

    so the questions are

    Why didn't I swim the 50 as fast as I did last year?

    What can I do to swim faster in the next few months?

    Last year I:
    kept resting after nationals
    focused on strength and speed,
    did very little aerobic training
    was more psyched
    swam the race fresh and
    wore a blue seventy

    This year I:
    did longer harder training after nationals with little strength and speed work,
    swam the race after a 400,
    wore a speedo PRO
    rested 2 days

    think I'm going to scratch the 200 free
    so I can swim the 200 bk fresh

    14 200 Freestyle
    18 200 Backstroke
    20 100 Butterfly

    28 200 Individual Medley
    38 050 Butterfly

    Whitney told me to take the 200 back out in 1:05 high to 1:06 low

    here's the link to my blog about last years Sr Cir Meet


    6:30 - 8:00
    Whitney Coached
    TSC diving well
    swam with chris, todd, doug, marcio, ned, & larry

    Warm Up LCM
    assigned 1000
    did around 600

    she split the diving well in half
    6 lanes to race in heats
    5 lanes to warm down in

    4 x 50 fast for time in heats, 150 easy
    kept em smooth
    went 27, 25, 25, 23.9

    assigned: 4 x 100 fast from a dive in heats 100 easy
    skipped it

    assigned: 200 fast in heats 100 easy
    skipped it


    Senior Circuit #3
    Fri June 12 - 14, 2009
    1 Day away
    Austin, TX

    Events Entered:
    04 400 Freestyle
    10 050 Freestyle
    14 200 Freestyle
    18 200 Backstroke
    20 100 Butterfly
    28 200 Individual Medley
    38 050 Butterfly

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands

    Updated June 12th, 2009 at 09:55 PM by ande

    USA-S Swim Meets / Events
  13. Test Set Day: "Drag on--Drag off Daniel San"

    by , June 12th, 2009 at 06:13 PM (The Labours of SwimStud)
    Well I tried a 10x 100 1:30 test set today...details are below.
    Drag shorts on:
    5 x 100 W/U Snork, Paddle, Tap Behind, Snork, Paddle
    Drag shorts off:
    10 x 100 1:30
    I'm close to making this in ease. I was :10 behind on about #7 but ended up only :5 behind by the end. Probably stopped enough for 1 breath.
    200 EZ
    Drag shorts on
    5 x 50 K w/board no fin 1:30 1-3 I made then went out to 1:45
    Drag shorts off:
    5 x 50 K w/board made all 1:30 swam about 1:10-15
    200 EZ

    2 x 300 IMO K/D/S
    200 IM EZ (Hah! That's an oxymoron!)
    100 K fins
    200 EZ

    Found great new motivational workout tape...BodyRock
    [ame=""]YouTube - Hot 40 Min. Workout - Part 2[/ame]

    Updated June 12th, 2009 at 10:42 PM by SwimStud

  14. Friday, June 12

    by , June 12th, 2009 at 04:54 PM (The FAF AFAP Digest)

    Warm up:

    700 variety swim, kick, drill

    Other stuff:

    20 x 25
    odds shooter on back
    evens EZ

    50 EZ

    5 x 100 backstroke @ 2:00
    cruise, focusing on breakouts

    100 EZ

    1 x 50 fast backstroke w/fins, 24ish, missed turn a bit

    100 EZ

    2 x (25 AFAP free + 50 EZ)

    100 C/D

    Total: 2250


    After procrastinating forever, I finally wiggled into my one new FINA approved suit and had Mini Fort zip me up. It wasn't as bad as the last aborted attempt, only took about 10-15 minutes. It helps to start with the suit at mid calf. Would have been much easier with two people doing the zipper. But at least it didn't explode. I plan to wear it for one race at the Terrapin Cup.


    Think I'm going to rest more and not lift next week. I guess when I start back lifting, I should cut the weight a little this time. lol Oddly, whenever I rest, my shoulders seem to be twitchier. Perhaps it's because I don't do as much RC work since I'm not in the gym. Going to stretch later today.



    Breakfast: yogurt with bare naked granola
    Lunch: salad w/salmon & the works
    Snack: papaya, raspberries & cherries

    Updated June 12th, 2009 at 05:15 PM by The Fortress

    Swim Workouts
  15. Running and HDL levels

    by , June 12th, 2009 at 04:31 PM (Elise's Fitness Fun)
    A year ago, I was just swimming, lifting weights, and doing a little bit of cycling. I had a physical done and my cholesterol counts were not optimal. My doc suggested that I cut the saturated fats out of my diet. I did so as much as possible and in October had another cholesterol test. My LDL level (the bad cholesterol) had dropped, but so had my HDL level (the good cholesterol). The HDL level had dropped to 50. At the beginning of 2009, I decided to start running on a consistent basis. I had a physical a little over two weeks ago, but before I started my new nutrition plan. My good cholesterol had skyrocketed to 66. Apparently, anything over 60 is supposed to be protective against heart disease and only 10% of the population over 40 has an HDL over 60.

    My bad cholesterol level is better than a year ago, but still not quite optimal. This is why having an outstanding good cholesterol level is so important for me. So, because of this, I have decided to keep my running up during the horrid heat and humidity. I'm convinced that running is the cause of the HDL boost.

    Today, I went out and ran 6 miles. I have decided that since I am running in less than optimal conditions, I will not worry about my time or pace this summer. Today I ran the first 3 miles at what felt like a pretty steady pace, but the last 3 miles I had to throw a little bit of walking in there.

    Updated June 12th, 2009 at 05:03 PM by elise526

  16. BIG YARD DAYS (weeks)

    my goal for the next couple of months is to ramp up the weekly yardage and experiment with recovery so as to still be able to perform well on race days. i'm using trader joes whey protein in various cocktails, and other high protein bars post work out (variety is the they say).
    also, i've added hammer's tissue rejuvenator to my daily routine, (as a precautionary measure).
    For lake and ocean swims where distances are unknown, i figured in a conservative 1000 yds / 15 minutes.

    5/24 Lake Travis 8000 yds
    5/25 Deep Eddy 5000 yds
    5/26 Masters 4700 yds
    5/27 Masters 5550 yds
    5/28 Masters 5050 yds
    5/29 Lake A 3700 yds
    Masters 3400 yds
    5/30 Lake A 5000 yds

    WEEK TOTAL 35,350 yds

    5/31 CIBBOWS 8500 yds
    6/1 Hawks 4500 yds
    6/2 Race Club 4000 yds
    Masters 3000 yds
    6/3 Masters 4750 yds
    6/4 Race Club 4900 yds
    Masters 3100 yds
    6/5 Brighton Beach 2000 yds
    6/6 Worked MIMS (no swim)

    WEEK TOTAL 34,750 yds

    6/7 Masters 5000 yds
    Moriello 5500 yds
    6/8 Rest day
    6/9 Race Club 5000 yds
    Masters 850 yds (lights went out)
    6/10 Masters 5000 yds
    Lake A 4000 yds
    6/11 Race Club 5000 yds
    Masters 4200 yds
    6/12 Rec swim 3100 yds

    WEEK TOTAL 37,650 yds

    Updated June 12th, 2009 at 05:15 PM by chaos

  17. Friday 6/12 - Right on pace

    by , June 12th, 2009 at 08:38 AM (Mixing it up this year)
    This morning was a more normal workout.

    10x100 @ 2:00 Free as usual a very slow start

    500 Free kick w/fins & board every 3rd 25 sprint kick
    10x50 @ :10 Rest Free kick w/fins & snorkle odds kick evens swim good head position

    10x100 @ 1:40 Free w/paddles & bouy went 1:31, 1:34, 1:34, 1:31, 1:33, 1:31, 1:33, 1:31, 1:31, 1:30 right near or on race pace. I really love this type of set.

    5x100 Back Drill 1,3,5 one arm 2,4 underwater recovery
    500 Free every 3rd lap Back EZ

    Total 4000 meters
  18. Thursday Dryland and SCY practice

    by , June 11th, 2009 at 11:46 PM (Swim like an Orca, but faster !)
    Lords Gym -09:30-10:45am
    Dryland weights same as Tuesday.

    Aquasol Masters - WSAC 6-7pm
    Coach Janine
    Warm - We were off to a late start, 200 FR, 50 BK, 100 BR, 50FR build...

    (Its rare I forget a workout, but everything here is approximate)
    3x100(?) BR with fly kick 2:00
    5x100 BR 2:00
    5x100 50 BR / 50 FR 2:00
    2x100 BR Kick
    Vertical BR Kick 1:00
    1x50 BR kick on back

    50 w/d
    Even though this was a very short workout, its purpose was to strengthen the ever popular BR.
    It my really bad weak link in my IM...
    I don't want to make comments like, "I put in more workout on my own" then Ill get hit with the dreaded 3 x 200IM/200Stroke/200FR
    We haven't had the weather issues, but I have the work issues; which I suppose is good. I have a job that sometimes interferes with my life. Ive been missing the LCM practices and having to shuffle SCY/Masters practices. Saturday morning is looking good for LCM practice.
  19. Riding the Storm Out!

    by , June 11th, 2009 at 10:42 PM (Swimming, Life, and Other Stuff!)
    It started storming like crazy the moment I pulled up to the FP Pool (5:00 PM). Thirteen of us waited it out (6 PM) and got a great workout in! Here's what we did:

    *Warm-up- 500 Freestyle

    *8 X (100 free on 2:00/ 50 on 1:15) 50 IM Roll

    *3 X 200 free on 4:00 (# 2 with paddles)

    *Super 1,000 Swim (50-100-50-150-50-200-50-150-50-100-50) done on 1:00 per 50 interval.

    *200 EZ IM cool-down

    3,500 LCM

    I am swimming lite and scy tomorrow. Saturday is our Nike grant swim clinic (pool and OW). They are predicting scattered storm showers all day....I hope they're wrong!
  20. Weights

    by , June 11th, 2009 at 07:46 PM (Elise's Fitness Fun)
    Lifted at lunch today. Still taking it a little easy after the meet last weekend. By next week, I hope to be a little more stronger.

    Bench press: 2 sets of 85 x 10
    Lat Hi Row: 2 sets of 130 x 10
    Triceps press: 2 sets of 40 x 10
    Alternating hammer curls: 2 sets of 15 x 10
    Military press: 2 sets of 50 x 10
    Hip adduction: 3 sets of 130 x 10
    Hip abduction: 3 sets of 130 x 10

    Core work:
    2 sets of 15 push-ups using Bosu ball
    Pull-overs: 1 set of 25 with 20 lb. weight
    Good morning darlings: 1 set of 75
    Bicycle crunches: 1 set of 75
    Cruches with 10 lb. med ball: 1 set of 25
    Torso twists: 1 set of 50
    Back extensions: 2 sets of 15

    Ankle work:
    Forward toe raises: 1 set of 30
    Outward toe raises: 1 set of 30
    Inward toe raises: 1 set of 30