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  1. Tuesday, 6/9/09

    by , June 10th, 2009 at 01:22 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo
    I wasn't able to make the early morning lap swim because of work so I had to swim after work. The weather was really rotten so I swam in the indoor pool.


    200 swim free
    200 IM drill
    300 swim alt. 50 free/50 back
    400 pull free (no paddles) breathe 3/5/25

    12 x 50 on :55: odds free, evens no free; descend both odds AND evens
    (did free-fly-free back x 3; descended all from around :45 to 38-39)

    400 pull free (paddles) descend by 100
    (went from just under 1:30 to under 1:20)

    kick 12 x 25 with MF on 30:
    #3, 5, 8, 11 fast
    (went under :15 on the fast ones)

    3 x 100 back on 1:45, desc. 1-3 to ~85%, (went 1:26-1:24-1:22)

    200 swim down
    --
    2900 yards
    Categories
    Uncategorized
  2. Wed Jun 10th, 2009

    by , June 10th, 2009 at 10:55 AM (Ande's Swimming Blog)
    Wed Jun 10th, 2009

    SR Cir is in 2 days, Swimming
    FRI
    04 400 Freestyle
    10 050 Freestyle
    SAT
    14 200 Freestyle
    18 200 Backstroke
    20 100 Butterfly
    SUN
    28 200 Individual Medley
    38 050 Butterfly


    trained every day for the last 16 days


    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with tyler, marcio, Daniel, larry, & nate

    Warm Up LCM
    300
    4 x 50
    100k went 1:31
    300
    4 x 50
    100 k from a dive
    went 1:16

    100

    100

    50 easy

    50 bk 34

    50 easy

    50 bk 34

    50 easy

    50 bk 33

    100 easy

    NEXT MEETS

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

    Events Entered:
    FRI
    04 400 Freestyle
    10 050 Freestyle
    SAT
    14 200 Freestyle
    18 200 Backstroke
    20 100 Butterfly
    SUN
    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
    Tickets
    Categories
    Uncategorized
  3. My First European Swim Practice

    by , June 10th, 2009 at 08:15 AM (TJ's Blog of Slow Swimming!)
    I'm finally back on line after moving to Nuernberg and taking two weeks away from swimming.

    12:30 to 13:30 at Röthelheimbad mit Hannah-Stockbauer-Halle (in Erlangen, Germany) (LCM) on my own.

    Warmup:
    600 free - alternate 100 swim/50 drill

    Main Set:
    4x50 free - build on 1:00 (did :55s)
    6x100 free - descend by 2s on 2:00 (1:55, 1:55, 1:50, 1:50, 1:47, 1:48)
    4x50 free - build on 1:00 with big, six beat kick
    2x50 free all out on 2:00 (there wasn't much in the "all out" tank today)
    2x100 - 50 fl/50 bk
    2x100 - 50 bk/50 br

    2100 meters

    Got out without a warmdown because my calves cramped. I don't know what happened since I drank a liter and a half of water this morning. Wow, LC workouts are a bear. I never realized how much I was gaining (and resting) on turns! This stuff should do good things for my stroke.
    Tags: free, stroke
    Categories
    Swim Workouts
  4. Wednesday 6/10 - Recovery Day Kind of

    by , June 10th, 2009 at 07:42 AM (Mixing it up this year)
    Well here it is. I was not too motivated this morning but when I walked in the pool room and the blocks had been set up for long course I just had to get some starts in.

    5x100 @ :10 Rest Free pull to kick
    5x100 @ 2:00 IM felt really strong here

    500 Fly kick w/fins on back last 50 sprint could really feel the abs hurting today on this
    5x100 @ 2:00 Free kick w/fins & board

    4x50 from the block good breakout sprint 15 meters then back it down. 2 fly and 2 free

    500, 400, 300, 200, 100 @ :30 Rest Free w/paddles & bouy not trying to over stress the shoulders today just worked on proper head position

    300 Free as 50 swim/50 drill

    Total 4000 meters
    Categories
    Uncategorized
  5. Dryland-Tuesday

    by , June 10th, 2009 at 03:03 AM (Swim like an Orca, but faster !)
    Moved to strength training:
    Warm-up (Daily)
    Plank 60 sec.
    Double leg rotations 2x8
    10 Push ups
    30 Crunch obliques

    Upper---------
    Assisted Pull-ups/Dips 2x8 ea w/110 assist (Im 200)
    Inclined Chest press DB 8x30, 6x30, 5x35
    One Arm Curls DB 8x30, 6x30, 5x35
    -----
    Triceps Press (2-arm)8x40, 6x50, 5x50
    Narrow Grip Row 8x70, 6x80, 5x90
    Hang 45's x2
    Cable Cross---
    Seated 2arm pull down 8x50, 6x60, 5x70
    Fly Sim (per arm) 8x25, 6x27, 5x30
    Back Sim (per arm) 8x15, 6x17, 5x20
    Lower---------
    Leg Curls 8x60, 6x70, 5x90
    Leg Extensions 8x60, 6x80, 5x100
    Squats 8x90, 6x100,5x120
    Calfs 8x240,5x260,5x280
    Hip Adduction 8x60, 6x70, 5x80
    Hip Abduction 8x60, 6x70, 5x80

    Med Ball Throw downs front, side & back
    Stability Ball Crunches 3x20
    Stability Ball Back Ext.3x20

    Daily At Home:------------------------
    Plank 60 sec.
    Double leg rotations 2x8
    10 Push ups
    30 Crunch obliques
    Various Pilate exercises (mostly the stretching)
    Stability Ball Crunches 3x20
    Stability Ball Back Ext.3x20
    Bands - swim sim's

    I do weights Tuesdays, Thursdays and Saturday mornings after swim practice. I didn't mention some of the other exercises I do like my shoulder warm ups, and small weight routines. I'm listing these to track weight and related strength conditioning.
  6. Tuesday at FPAC

    by , June 10th, 2009 at 12:47 AM (Swimming, Life, and Other Stuff!)
    Monday I ran for 52:00 minutes, no swimming.
    Tuesday was a NASTI practice at forest Park. Here is the workout:
    1-500 free warmup swim

    2---200 back warmup kick (1/2 dilfin, 1/2 flutter)

    3---4 X (200 free on 4:00, 100 stroke on 2:00, 50 otter kick.

    4----6 X 50 free Hard on 1:15

    5-----200 Free broken into sets of 50's. 1st one rest 5 seconds, second one rest 10 seconds, 3rd one rest 15 seconds, 4th rest 15 sec.

    6-----500 swim cooldown
    3,100 LCM

    I alway get so sleepy during summmer school. I stay up too late to blog!
    Categories
    Uncategorized
  7. Still on the Sprinter's Recovery Program

    by , June 9th, 2009 at 09:33 PM (Elise's Fitness Fun)
    Sometimes I'm so envious of my slow-twitch friends and their ability to quickly recover from a hard workout or competition. I've been at sprint triathlons, and after the race is over, these friends will go out and bike 40 miles even though they have done a grueling race earlier that day. Usually after any race, I'm doing well just to be able to drive myself home (No, I don't drink alcohol right after a race.).

    Here it is 72 hours after my swim meet and I am still looking for ways to get extra sleep or sneak in a nap during the day. Meanwhile, my slow twitch friends that did the meet have probably done two swim workouts of 4,000+ yards, run a few miles, and are feeling absolutely rejuvenated. Yes, I truly feel whimpy having only maganged weights and a 2 mile run today. Here is what I did in the weight room:

    bench press: 2 sets of 85 x 10
    lat hi row: 2 sets of 130 x 10
    military press: 2 sets of 50 x 10
    triceps press: 2 sets of 40 x 10
    alternating hammer curls: 2 sets of 15 x 10
    hip adduction machine: 2 sets of 130 x 10
    hip abduction machine: 2 sets of 130 x 10

    5 push-ups
    50 bicycle crunches
    10 push-ups
    50 good morning darlings
    15 push-ups
    50 crunches with Swiss ball
    10 push-ups
    50 bicycle crunches
    5 push-ups
    50 good morning darlings

    Updated June 9th, 2009 at 09:50 PM by elise526

    Categories
    Uncategorized
  8. Bad AM, Good PM, Tuesday, June 9

    by , June 9th, 2009 at 05:12 PM (The FAF AFAP Digest)
    Not the world's greatest morning ... Verizon Man was visiting the house for the second time in the last week to attempt to regain phone service. (I've barely had any service -- a problem with a 1921 house with an arcane wiring system.) Why do service providers only give you 4 hour windows? Once that was done, I headed out to bring Mini Fort the lunch she forgot. (Probably should have let her starve, but I was a softy as she had swim practice right after school.) As I was headed out from her middle school, I was rear ended by Crazy Lady. Crazy Lady didn't seem to understand the need to hand over her insurance information. Seriously, almost had to call the cops. Then I spent a large portion of the day getting repair estimates, fielding calls from Crazy Lady who suggested she "assist" me by taking my car to be fixed herself, and talking to the insurance company. What a hassle, but such is life sometimes.

    The afternoon was much better:

    SCY/Solo/SCY:

    Warm up:

    700 variety warm up

    10 x 25 back shooters, no fins

    Main sets:

    4 x 200 back @ 3:30
    Didn't kill them, just trying to keep an even pace. If anyone has any suggestions for swimming a 200 back LC, happy to hear them. (Unfortunately, I'm in a heat with 2 of Mini-Fort's friends. Her team is not swimming this meet, and in any event, she absolutely cannot swim backstroke so little chance of her being in this event with me.)

    50 EZ

    8 x 50 flutter kick w/board @ 1:00

    50 EZ

    16 x 25
    odds fast, 2 of each stroke
    evens EZ

    100 C/D

    Total: 2750

    Wanted to swim about 500 more than that, but had to rush off to a post workout massage. It had been awhile! Had tight glutes, hammies and IT band. I'm using this as an excuse not to stretch this evening ...

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

    Replacement monofin purchased.

    I ordered this monofin from swimoutlet: http://www.swimoutlet.com/product_p/2183.htm. Thought I'd try this one, as I've been using the Finis Shooter for so long.

    Food:

    Breakfast: Oatmeal w/medium apple, blueberries
    Lunch: Salad w/romaine, pomegranate seeds, crunchy sprouts, avocado, tomato, green onion, currants, chicken; peach
    Snack: balance bar, banana, nectarine
    Snack: yogurt
    Dinner: shrimp, green beans, salad, small scoop of Ben & Jerrys.
    Snack: crackers

    Updated June 10th, 2009 at 10:30 AM by The Fortress

    Categories
    Swim Workouts
  9. Tue Jun 9th, 2009 Fast Friday on a Tuesday

    by , June 9th, 2009 at 11:23 AM (Ande's Swimming Blog)
    Tue Jun 9th, 2009

    SR Cir is in 3 days, Swimming
    FRI
    04 400 Freestyle
    10 050 Freestyle
    SAT
    14 200 Freestyle
    18 200 Backstroke
    20 100 Butterfly
    SUN
    28 200 Individual Medley
    38 050 Butterfly


    trained every day for the last 15 days


    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with tyler, todd, desiree, amy, brandon, jon, larry, & chris

    Warm Up LCM
    400
    300
    200
    100

    Main Set LCM

    5 x 200 on 4:00 80%
    cruised all under 2:29

    right into

    10 x 100 on 2:00 85%
    lead held 1:12 - 13, chris went ahead on last 4 dropped down to 8's & 9's

    right into

    assigned: 20 x 50 on 1:00 90%
    did: 5 rounds of skip 2, swim 1 easy, swim 1 strong
    on #20 went 50 fl in 29 low from a push

    100 easy

    NEXT MEETS

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

    Events Entered:
    FRI
    04 400 Freestyle
    10 050 Freestyle
    SAT
    14 200 Freestyle
    18 200 Backstroke
    20 100 Butterfly
    SUN
    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
    Tickets
    Categories
    Swim Workouts
  10. Tuesday 6/9 - Back to Fly

    by , June 9th, 2009 at 07:46 AM (Mixing it up this year)
    Started out 15 minutes late because the guards that did show up had to break in since the person who was supposed to open didn't show.

    With the delay in the start I was not sure if I would get the yardage I wanted so I did the fly early to have atleast 1 quality set.

    5x200 @ 3:45 Free

    500 Fly kick w/fins on back last 100 sprint kick OUCH!
    500 Back kick w/fins broken by 100 as #1&4 good rotation, 2&5 partial recovery, 3 arms perpendicular

    5x100 @ 2:00 Fly w/fins held 1:43's after this one I had no energy left for the rest of my sets
    5x100 @ 2:10 Back w/paddles held 2:03's thought this was somewhat slow for me but needed to recover

    8x100 @ 1:45 Free w/paddles & bouy no energy here either held about 1:37's not good for me
    200 free EZ

    Total 4000 meters
    Categories
    Uncategorized
  11. Monday with the 'sol

    by , June 9th, 2009 at 01:48 AM (Swim like an Orca, but faster !)
    Aquasol Masters - 5:30-6:45pm
    Coach Janine

    Warm 400 (300Fr+50DK+50BR)
    Kick
    16x25 K :45 (8 FR, 4 BF, 2BR, 2BK)
    Main
    3x300 IM (25 BF, 50 BK, 75 BR, 100 FR) :30 RI
    10x50 FR :50
    4x25 BR Hands (Sit on kickboard and do breaststroke pull)
    ------------------------------------
    5x50 FR :50
    (Everyone left, coach said I could stay)

    200 w/d

    2750
    After 3 days off, I was hoping for some more spark, but today was more like getting the joints re-oiled and the engine warmed up.
    Categories
    Swim Workouts
  12. Social recovery

    by , June 8th, 2009 at 08:55 PM (Elise's Fitness Fun)
    Athens meet results have been posted and are at http://www.dixiezone.org/Results/0906athens.pdf .
    I understand there were three age group records set at this meet. Not surprised as the pool is top of the line. The records were set by Sabir Muhammad in the 30-34 men's 50 free (22.53) and Robert Poiletman in the 65-69 100 fly (1:09.60) and 200 fly (2:50.18). Wish I had gotten to personally congratulate them.

    Took yesterday off and enjoyed the outdoors. Got to take a boat ride on a river up in the mountains which was very relaxing.

    Today, still tired, but hit the Y pool for a recovery swim. Main purpose was to just feel the water. Took lots of rest between each 400 and chatted with friends.

    300 warm-up - easy free

    5 x 400
    #1 - pull free with buoy and paddles
    #2 - one arm fly
    #3 - back
    #4 - I.M. (did one arm on fly)
    #5 - kick with fins - alt. 100 free kick with 100 back kick

    200 easy - alt. 50 dolphin fly, 50 free

    2500 yards

    Updated June 9th, 2009 at 12:59 AM by elise526

    Categories
    Uncategorized
  13. Monday, June 8

    by , June 8th, 2009 at 04:55 PM (The FAF AFAP Digest)
    Did a bit of a recovery swim today. I realized I did virtually no kicking at my LC practice yesterday, so did mostly kicking today. Just worked on streamlining and efficient kicking on the shooters.

    Swim/SCY/Solo:

    Warm up:

    750 variety swim, kick, drill

    Main sets:

    3 x 200 backstroke kick @ 3:30

    10 x 25 UW shooters
    odds on back, evens on belly

    3 x 100 backstroke @ 200 pace @ 2:00

    10 x 25 UW shooters
    odds on back, evens on belly

    3 x (50 fast backstroke kick + 50 EZ)
    (went 25s)

    10 x 25 UW shooter
    odds on back, evens on belly

    10 x 25
    odds evil @ 100 pace
    evens EZ

    100 C/D

    Total: 3050

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

    Running:

    I've decided to shut down my running for the next 2 months until after LC Nats for the reasons listed in Aquageek's blog and in one of Ande's latest SFF tips 261, [ame="http://www.usms.org/forums/showpost.php?p=182382&postcount=1220"]U.S. Masters Swimming Discussion Forums - View Single Post - Ande's Swimming Tips: Swimming Faster Faster[/ame].

    The pollen and heat mean my runs would not be very productive or contribute much to training. If I want to cross train, I'll likely spin. I've also concluded that I get more "bang for the buck" putting in time at the gym than going on shortish slow runs. If Jazz weren't taking a break from blogging, I'm sure he'd smile.

    I'll re-start after LC Nats.

    Chiro Visit:

    Got a tune up today. Diagnosis: tight and fatigued lats and teres muscles. Not surprising, as I've been training quite a bit. I realized this am that I did 4 gym sessions last week, which is more than my usual 2-3.

    FINA vs USMS:

    I fear that FINA is going to refuse to recognize USMS times swum between the period of the announcement of its initial approval list (need to check date) and the announcement of USMS's official compliance with the list that is due June 19. If USMS doesn't act before June 21, the date of my meet, the times swum there (and elsewhere around the country) could be useless for FINA TT purposes. Clearly, whatever I swim in the 200 back on Sunday won't count, but will for USMS purposes, I guess. Not a huge deal, as I expect to go faster in Indy. But I have a bad track record with ragweed in August, so you never know ...

    If there is no official announcement before June 21, it probably makes little difference what anyone wears at meets that weekend, as Gail Roper noted on the DF. I hope the whole mess is cleaned up soon.

    Food:

    Breakfast: omelet w/cheese, papaya
    Snack: balance bar
    Post swim lunch: turkey & cheese sandwich w/sprouted wheat bread, strawberries
    Snack: blackberries
    Dinner: grilled pork chops, beans, tomato & avocado salad

    I foresee many lunches in the car in the upcoming hectic two weeks. This will make my salad routine more difficult.

    Updated June 8th, 2009 at 09:30 PM by The Fortress

    Categories
    Swim Workouts
  14. Pyramid of boredoom!

    by , June 8th, 2009 at 02:05 PM (The Labours of SwimStud)
    Out of ideas and inspiration for writing a good workout today. So I went for my standby workout, where I don't need to think too hard.

    100-500-100 pyramid by 100 steps on 1:40 pace intervals. Held good 1:30 pace throughout.
    500 Kick with fins and board.
    2 x 100P Snorkel focus EVF
    2 x 100P Paddles focus EVF
    2 x 50 focus DPS got down to 11 on one, others 12-14.
    Categories
    Uncategorized
  15. Monday, 6/8/09

    by , June 8th, 2009 at 01:49 PM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    300 swim free
    300 IM drill
    300 pull (w/buoy only) alt. 100 free/50 back

    swim 8 x 25 free on 40:
    2x around: 4/3/2/1 breaths per 25; keep the stroke as long/smooth as possible
    100 easy

    3x around:
    {
    1 x 150 on 3:00
    Round 1: 25 fly/25 free; (went 2:30)
    Round 2 all back; (went 2:30)
    Round 3 all free (went 2:15)

    2 x 50 kick with 10 sec, #2 faster
    Round 1 #1 free, #2 fly;
    Round 2 all back;
    Round 3 all free

    3 x 25 descend 1-3 on :40
    Round 1 all fly,
    Round 2 all back,
    Round 3 all free
    (not real sure of the times here, but under :20 on the fly & back, around 16-17 on the free)
    }
    75 easy choice

    pull 4 x 100 free on 1:45 w/paddles & buoy: descend 1-4
    (went 1:30->1:22)

    100 swim down

    Total: 2750 meters
    Categories
    Uncategorized
  16. Mon Jun 8th, 2009 Trained 14 days in a row

    by , June 8th, 2009 at 11:36 AM (Ande's Swimming Blog)
    Mon Jun 8th, 2009

    SR Cir is in 4 days
    plan to rest till the meet gets here

    I've trained every day for the last 14 days

    weighed 216


    TODAYS SWIM PRACTICE

    LCM & scy
    6:30 - 8:00
    Whitney Coached
    TSC main pool & diving well
    swam with chris, larry, brad, nate, ned, tyler todd, & a UT swimmer who has early class

    Warm Up LCM
    4 rounds of
    200 fr
    100 k went 1:31 on 4th round
    50 drill 50 swim

    Main Set LCM

    4 x 100 on 1:20
    3 x 100 on 1:15 missed
    & switched lanes
    1 x 100 on 1:25
    2 x 100 on 1:20
    1 x 100 on 1:15

    assigned 400 IM dr sw
    did: missed most

    LCM next round was pull
    4 x 100 on 1:25
    3 x 100 on 1:20

    moved from main pool to diving well

    SCY
    3 x 100 on 1:15
    2 x 100 on 1:10
    1 x 100 on 1:05

    assigned 400 im drill swim
    did skipped it

    SCY flutter kicking with a board NO FINS
    4 x 100 on 1:35
    3 x 100 on 1:30
    2 x 100 on 1:25
    1 x 100 on 1:20

    50 easy and out

    ~ ~ ~ ~

    today Todd Bartee made this LCM pull set
    4 x 100 on 1:20
    3 x 100 on 1:15
    2 x 100 on 1:10
    1 x 100 on 1:05
    Impressive


    NEXT MEETS

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

    Events Entered:
    FRI
    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM
    SAT
    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy
    SUN
    28 200 Individual Medley 2:24.08 LCM
    38 050 Butterfly (3) 51.80 scy


    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
    Tickets
    Categories
    Swim Workouts
  17. Monday 6/8 - Both ends of the freestyle

    by , June 8th, 2009 at 07:43 AM (Mixing it up this year)
    Todays workout was a mish mash of sets but all had a purpose.

    10x100 @ 1:40 Free just barely made them for a warmup this was alittle agressive for me

    500 Fly kick w/fins on back holding good pace then all out sprint kick on last 50. I have been gaining alittle around the middle so this set will be in my workouts for a while to help tighten up the abs.
    10x50 @ 1:30 Free kick w/fins & snorkle every 3rd Sprint on 1:00 was holding 1:15 on the easy ones and :52's on the sprints

    15x100 @ 1:40 Free w/paddles & bouy held 1:34's which were a nice easy pace

    12x25 @ :45 Free every 3rd SPRINT went :18 when pushing off wall :20's from the middle of the pool. Of course it is hard to gage exactly where the middle of the pool is some times. It was also hard changing from distance stroke to sprint stroke.

    200 Free EZ

    Total 4000 meters
    Categories
    Uncategorized
  18. 6/7/09

    by , June 7th, 2009 at 08:39 PM (Ande's Swimming Blog)
    Sun June 7th 2009

    TODAYS SWIM PRACTICE

    scy
    noon to 1:15
    Bridgette Coached
    TSC scy diving well
    swam with larry and trent


    Warm Up
    500 easy

    Main Set

    3 x ( 4 x 25, 4 x 50)

    2 x (3 x 200, 3 x 100, 3 x 50)
    Categories
    Swim Workouts
  19. Sunday :)

    by , June 7th, 2009 at 07:00 PM (Swimming, Life, and Other Stuff!)
    The state girl's track meet was awesome! Lots of great performances'; one of my NASTI team mates coaches the Lawrence North Girl's team and they won the state title!
    Cudo's to Hillary! The Carmel girls's ended up 4th. I'd say their taper didn't work for them, they ran the same times they ran the 2nd half of the season.
    Yesterday we did 100's to failure. I swam with a lane full of people with fins (I don't wear them to swim). I felt like a loser, although I made it further than the last time we did this workout. I ended up swimming 3,300 meters. I did some distance work on my own.
    Today I went to practice early to make sure I was REALLY warmed-up before the main sets started. I felt good; this was "my kind of practice!". Here's how it went:
    1) 1,000 meter swim (pre-warm-up swim)
    2) 200 swim with paddles concentrated catch
    3) 200 kick flutter on front
    4) 3 X 100 (Fly, Breast, back) 10 sec rest
    5) FACTORIAL: 8 laps, 7 laps (, 6, 5, 4, 3, 2, 1 (evens hard, odds smooth) 20 sec rest per swim
    6) 5 X 100 (1st one plain, 2nd one paddles, 3rd one fins, 4th easy/plain, long rest then 5th afap!)
    no cool-down. I got a cup of coffee and some "Dan Cakes" I was afraid they'd all be gone if I took the time to cool-down.
    4,000 LCM
    Saturday/Sunday at Forest Park LCM pool is sweet. There is always a coffee pot going, a team mate cooking some breakfast treats on the griddle, Yoga NASTI'S on deck, and lots of sunshine and social banter. I wish it was like this year 'round.
    Next Saturday is our Freestyle Clinic.
    The AM. @ Forest Park features an Olympic silver medalist(I forget her name), video taping analysis, yoga, and lots of other coaches all set up in station rotation format. The afternoon session will focus on OW swimming and be held at Morse Lake. Two English Channel swimmer's will be the featured clinicians. (Marcia Cleveland/Jim Barbour)
    I am excited about this clinic. I think it will be fun to mix it up with some new people, and I'm sure I will learn alot! Let's hope for great weather!
    Categories
    Uncategorized
  20. LCM, Sunday, June 7

    by , June 7th, 2009 at 02:55 PM (The FAF AFAP Digest)
    I had the pleasure of meeting fellow blogger Katie Webb, who joined our LC practice at Mason today. It's always great to meet fellow forumites, bloggers and master swimmers. She fit right in with our team, and has a very nice looking freestyle.

    Warm up:

    50 bicycles
    25 side crunches

    5 x (150 swim + 50 dolphin kick)
    (I missed 100 of this)

    40 elevated crunches

    Main sets:

    12 x 50 @ 1:00, IM order
    8 SDKs on fly (was going 32 w/fins)
    8 SDKs on back
    8 breaststroke pullouts (NOT)(8?!)
    16 flutter kicks on free

    8 x 100 pull @ 1:30
    (I wore fins, never use pulling gear.)

    100 EZ

    3 x through:

    200 IM
    #1 25 scull/25 fast
    #2 25 drill/25 fast
    #3 swim

    2 x 50 stroke @ 1:05

    50 EZ

    Speed work:

    3 x (25 AFAP off blocks + 75 EZ)

    I did 3 x (50 fast UW shooter w/MF + 50 EZ)
    I pushed off on my back for 2 and went 24s.
    Did one diving off side on belly and went 23

    50 EZ

    Total: 3750 meters

    15 minutes hottub & ice
    Chatted with a teammate about the B70s issue. He told me he had heard that B70 sued FINA.

    Cheryl told me that the MAKO and GMU's college team did some 50 meter MF shooters this week. Most of the college kids who tried them went 22s. But Sean Fletcher (bound for Michigan in the fall) went an 18. 18!! Holy crap, that's fast. Not sure if they were using the finis shooter MF or the longer ones.

    Unfortunately, I got home and saw that my MF had a crack in it. Not sure how it got there. So I will have to order a new one pronto.

    May go to the gym later today, if I can fit it in. Will update later if I do.

    Mr. Fort went on his second 60 mile bike ride with some serious cyclists this am to prepare for Savagemen. He came home and asked me when I was going to start training? WTH?

    Food:

    Fell off the wagon a tiny bit yesterday as we were having a barbecue and pool party for Lil Fort's soccer team. I ate a whole wheat hamberger bun, hot dog, and a few chips. Doing fine today though.

    Breakfast: oatmeal, apple
    Post swim snack: G2, balance bar
    Lunch: tomatoe & cheese sandwich on sprouted wheat bread, watermelon, raspberries
    Dinner: flank steak, mahi mahi, asparagus roasted with garlic & olive oil, tomatoes
    Snack: cheese & sesame crackers

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

    Weights/Drylands:

    Snuck off to the gym while 2 kids were at the summer swim league pool and 1 was at a dance recital rehearsal. I just wanted to do a few weights and get in my RC and stretching. My shoulder's been somewhat finicky lately. Other bits and parts are protesting some too. (My thumb and wrist on my right hand were sore, but I stopped doing push ups and chin ups this week, and now it's fine.) I'm really overdue to go the my chiro. I won't such a long time lapse before my next visit.

    tricep press, 60 x 1 x 5, 70 x 2 x 8
    hi lat row, 140 x 1 x 5, 160 x 1 x 5, 190 x 2 x 8
    leg press, 330 x 1 x 5, 350 x 3 x 8
    wood chop squat on flat part of bosu, 35 x 2 x 15
    foward lunges w/15 lb DBs, 1 x 20
    incline crunches w/10 lb weight above head, 2 x 25
    decline crunches w/10 lb DB at feet, 2 x 15

    RC work:

    arm extensions, 3 x 6 x 15
    prone scapular scrunches w/elevated feet and 5 lb hand weights, 2 x 25
    seated straight arm dips, 60 x 2 x 25
    external rotators, 10 x 2 x 15, each arm
    cavic fly drill on yoga ball w/3 lb hand weights, 2 x 25

    15-20 mintues of stretching

    I tried one thing mentioned in Dara's Book. Her original resistance trainer Bob Cooley discovered his resistance stretching technique when he was sitting on the floor, legs in a V, touching his chest to the floor. He could do this more easily if he contracted his leg muscles while stretching. I tried this, and the second stretch did seem easier. Unfortunately, it seems like most of the resistance stretching must be done with a trainer.

    Tech Suit:

    Very frustrating. Ordered a TYR this week, and just got a call that they're, in fact, out of stock in my size.

    Updated June 8th, 2009 at 08:37 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts