View RSS Feed

All Blog Entries

  1. DOUBLE Mon Jan 25th 2009

    by , January 25th, 2010 at 05:13 PM (Ande's Swimming Blog)
    Mon Jan 25th 2009

    decided to double today

    Next meet is the Austin Grand Prix


    TODAYS SWIM PRACTICE

    scy, main pool
    Whitney coached
    noon - 1:15
    swam with larry, patrick and ritchie
    beside james fike
    dove in 12:05

    wore B70 legs

    Warm Up
    300 fr warm up

    Main Set
    lead lane on everything but the first round of
    4 x 100 on 1:05, Larry wore fins & went first

    4 x 100 on 1:20

    50 easy

    4 x 100 on 1:15

    50 easy

    4 x 100 on 1:10

    50 easy

    4 x 100 on 1:05 Larry led, he wore fins
    made 'em


    50 easy

    2nd round


    4 x 100 on 1:20

    50 easy

    4 x 100 on 1:15

    50 easy

    4 x 100 on 1:10

    50 easy

    400 fr strong from a dive
    went 4:06


    50 easy



    2010 MEETS:

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


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

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN
    Categories
    Uncategorized
  2. OK, Tired Now, Monday, Jan. 25

    by , January 25th, 2010 at 04:28 PM (The FAF AFAP Digest)
    This morning, I journeyed to the Freedom Center to play the med all game with SwimShark and show her my core-dominated dryland routine. She had been doing the Lezak routine and wanted a change. The game is very fun with a partner! The Freedom Center is a beautiful large facility. The only thing missing was a Free Motion double cable machine in the weight room and 12 and 18 inch boxes for box jumps.

    Med Ball Game:

    We did approximately 40-45 minutes with some rests here and there. SwimShark took a video with her nano. Next time, I think we should tape the camera to the wall (instead of propping it up on the floor) so it wouldn't be quite so focused on our asses. lol

    Here is 2 minutes of the workout: [ame="http://www.youtube.com/watch?v=Mak2y5K-1iI&feature=player_embedded"]YouTube- The game[/ame]


    Drylands:

    I was mostly demo-ing the exercises for Alison. So I only did 1 set of 5-15 reps of the following exercises (which was definitely still a workout!):

    squat swing w/25 lb plate
    rotating squat swings w/20 lb DB
    goblet squats w/60 lb DB
    overhead squats w/bar
    hanging ab work: knee ups, straight leg raises, straight leg circles, knee up-arch backs
    reverse decline crunches w/10 lb weight held by feet
    elevated knee ins w/10 lb weight held by feet
    russian twists w/25 lb plate on incline bench
    pulse ups
    dead bugs on bosu
    windshield wipers
    crunchy frogs
    oblique V ups
    squat jacks on bench w/med ball
    lateral bench hops
    squat thrust & press w/med ball
    rock star jumps
    rear delt flys
    chest flys
    narrow grip seated row (90 x 2 x 10)
    power wheel rolls outs (2 x 15)
    power wheel pike ups & knee-ins
    body rows

    5-10 minutes of stretching

    SwimShark agreed the power wheel provided an awesome core workout.


    Swim/SCY/Solo:

    Warm up:

    700 various

    Main set:

    8 x 50 fly @ 1:00
    # 4 & 8 @ 200 pace, single arm fly on the rest
    8 x 50 dolphin kick @ 1:00
    #4 & 8 = fast, rest EZ
    50 EZ
    4 x 25, odds = fast shooter on belly, evens = EZ

    8 x 50 back @ 1:00
    # 4 & 8 @ 200 pace, rest EZ
    8 x 50 backstroke kick @ 1:00
    # 4 & 8 fast, rest EZ
    50 EZ
    4 x 25, odds = fast shooter on back, evens = EZ

    8 x 50 breast @ 1:10
    odds = pull w/paddles & buoy
    evens = alternate PLD & evil
    8 x 50 breast kick @ 1:05
    4 w/board, 4 w/o
    50 EZ
    4 x 25, odds = fast evil, evens = EZ

    8 x 50 free @ :55
    all 8 with fins & paddles emphasizing overkick
    (yes, I know it's a lot of rest; I was tired)
    8 x 50 flutter kick w/fins & board @ :50
    # 4 & 8 = fast, rest EZ
    50 EZ
    4 x 25, odds = fast fluter kick shooter, evens = EZ

    100 EZ

    Total: 4600

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

    Commentary:

    I have a sneaking suspicion I shall feel rather dead tonight. The med ball game is deceptive. You feel like you can play on and on, yet you're sore and tired later. I can already tell my arms will be sore like last time. (Of course, I do have the pleasure of knowing I've made Geek very jealous with all my working out today.)

    I intended my swim workout to be easy aerobic swimming and drills with some fast efforts sprinkled throughout. I did more yardage than I really intended. The breaststroke segment is likely the dullest most tedious thing I've done as a masters swimmer ... The kicks were torturously slow. I really don't think I'm going to put any further effort into evil kick. I don't seem to have the patience for it.

    I've also been hungry all day long. I ate lunch before swimming, but was starving mid workout. Came home and ate more and am still starving ... Ate dinner and am still starving ...

    I sent my entry form for the VMST meet on Feb 13-14 out in the mail today. Swimming: 200 back, 100 breast (getting split), 50 free, 100 fly.

    Hopefully, I'll sleep well tonight to make it through my kick workout with Speedo tomorrow! I'm tired!

    Oh, I did have to break down and buy my kid a new suit for champs meet season. I wanted to get her a B70 kneeskin, but they aren't available until mid Feb. or so. So I ordered the Seedo elite pro/lzr. I'll probably wear the suit at the Albatross Open as well. I feel bad for my kid. She seems to be getting a whacking bad cold right before Districts and Regionals. And she's had some trouble really ramping up her training this winter; I think she still feels the effects of her bout of mono.

    Gluten/Dairy Free Bars:

    I found a good food bar at Whole Foods tonight with no gluten or dairy. http://www.rawindulgence.com/. I really need something portable to eat right after workouts, so I'm going to give these a try. Any other suggestions?

    I also appear to have inadvertently glutened myself again as I have a telltale rash. Can't think what I could have eaten that had gluten ... It might have been something in the deviled eggs from Whole Food I ate as a late snack.

    Interesting Article on the Mystery of Improvement with USAS Swimmers:

    http://www.usaswimming.org/USASWeb/V...30&ItemId=1707

    Updated January 26th, 2010 at 10:22 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Catching up

    by , January 25th, 2010 at 02:08 PM (A comfort swimmer's guide to easy swimming)
    I've been a bit lazy about posting so I'll use this entry to list both Friday's and Saturday's swims.

    Friday 1/22/10
    Swam after work, SCY with Carrie

    1600 reverse IM alt. kick swim by 25
    ( this one worried me a bit going in, especially having to finish with 400 of kick/swim fly. But the fly wasn't so bad, it was the breaststroke that killed me.)

    swim 8 x 50 on 1:00 build to 75-80% choice
    Did these in IM order 2x through

    12 x 25 choice all out on 1:00: really work on getting going on these!
    Also in OM order, 3x through

    swim down 300 choice

    Total: 2600 yards

    ------------------
    Saturday, 1/23/10
    SCY, solo

    200 free
    400 Reverse IM alt. kick/swim by 25
    200 pull, 100 free/100 back
    200 dolphin kick on back w/zoomers
    200 back

    swim 8 x 200 on 3:30: odds free, evens no free; descend evens to fast last one.
    (odds: went 3:00->2:50 on free;
    did back on evens, went 3:15->3:05)

    swim down 8 x 25 free on :30


    Total: 3000 yards
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters 5:30 Workout -01/26/10

    by , January 25th, 2010 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    8 X 50 :50
    Descend 50's 1-4/5-8

    2 X 250 kick 5:40
    8 X 25 kick*fast, no board* :40

    1 X 300 4:30
    3 X 100 1:30
    1 X 300 4:30
    4 X 75 1:10
    1 X 300 4:30
    6 X 50 :40

    1 X 50 1:15
    4 X 25 fast :30
    Four rounds. One round of each, IM order.
    Break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  5. Cheating Suit Maximus vs. Cheating Suit Lite: A case study

    by , January 25th, 2010 at 01:25 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Our little region of the earth is not all that big on USMS participation, but we are very big on YMCA masters swimming. From September to April, there are meets held almost every other week. The pools are not always ideal, and those accustomed to plenty of rest between events would definitely be disappointed. A typical time line is warm up from 11-12; Star Spangled Banner; meet starts around 12:07, and is over by 3:00 or 3:30 at the latest.

    You can swim 4 events, plus relays, for $7. It's actually a great way to practice racing different events. I have come to think of these meets as high quality sprint-and-strategy practices.

    During the last two of these meets, held the Grove City Y on Jan. 10, and the Allegheny Valley Y yesterday, Jan. 24, I swam the exact same events but used different suits.

    (In between, on Jan. 17, there was the 1-hour postal swim held at Carnegie Mellon University.)

    The Grove City meet, I used my B70.

    The Allegheny Valley meet, I used a somewhat old Tyr Aquapel, which I had purchased last year for less than $60.

    I had planned to swim in jammers yesterday to better compare the old world as we knew it (where B70s were legal) with the new world that we must get accustomed to soon enough (where only jammers will be allowed.) However, in between meets, USMS ruled that body suits will be legal for the rest of this year's yards season, so I figured I might as well use up all my old suits.

    Leslie recommended saving my B70 for a bigger meet than the ones held in our Amish mudholes.

    But I wasn't yet psychologically ready to give up the crutch altogether that I have become so used to.

    So I decided to compare the B70 times against the non-flotation-style body suit that doesn't cost very much. Both suits, it should be noted, are kneeskins and provide the same amount of body coverage.

    The B70 feels pretty much as tight and compressing as it ever did.


    (I wore suit on right)


    The Tyr, on the other hand, is noticeably stretched out (though not yet sagging) from its original couple swims.



    (I wore a different color)

    Hypothesis: The B70 would prove significantly faster in all four events--the 100 free, 50 free, 25 fly, and 500 free.

    Results: B70 times in blue; Tyr Aquapel times in brown.

    I will also bold the better swims of each comparison pair.


    EV #2 M/F 100YD FREESTYLE

    AGE GROUP: 55-59
    1 JIM THORNTON 57 M SEWY 53.35
    25.74 27.61


    AGE GROUP: 55-59
    1 JIM THORNTON 57 M SEWY 54.35
    26.06 28.29



    EV #6 M/F 50YD FREESTYLE

    AGE GROUP: 55-59
    1 JIM THORNTON 57 M SEWY 25.16

    AGE GROUP: 55-59
    1 JIM THORNTON 57 M SEWY 24.80



    EV #10 M/F 25YD BUTTERFLY

    AGE GROUP: 55-59
    1 JIM THORNTON 57 M SEWY 12.92

    AGE GROUP: 55-59
    1 JIM THORNTON 57 M SEWY 11.87



    EV #12 M/F 500YD FREESTYLE


    AGE GROUP: 55-59
    1 JIM THORNTON 57 M SEWY 5:34.13
    29.29 33.64 34.73 34.65 32.75 35.19 34.93 34.76 33.58 30.61


    AGE GROUP: 55-59
    1 JIM THORNTON 57 M SEWY 5:27.62
    28.95 32.50 33.56 32.96 34.78 33.85 33.79 33.61 34.03 29.59


    Discussion

    My hypothesis held up in only one of the four events, albeit the marquee event in many swimmer's eyes: the 100 free.

    After swimming a full second slower in the Tyr than I had two weeks earlier in the B70, I felt sure that the remainder of my times would be proportionately slower as well. Thus, I was, if anything, entering these races with a "nocebo effect" mindset, which--had I done worse--might have been an alternative explanation for why I did worse.

    My 50, however, was .36 faster in the textile suit. The 25 fly, which was hand-timed (as opposed to the other swims), probably doesn't count too much, because it's always a crap shoot how the hand timers are going to do.

    But the 500 represented a significant drop--6.5 seconds--in the textile suit vs. the B70.

    Both the 100 and 500 discrepancies might be explained, at least a little, by strategic differences. When I swam the 53.35, for instance, I felt more controlled and less "thrashy" than I did when I swam the 54.35. And I probably tried somewhat harder in the 5:27.62 500 than I did in the 5:34.13 one.

    Moreover, the sample group of one person and two meets is not statistically significant in any way, shape, or form.

    Nonetheless, the fact that in 3 out of 4 events, my hypothesis did not hold up makes me think that it is possible that something other than suit composition (neoprene-like vs. textile) can occasionally make a difference in my swimming performances.

    Leslie used to argue this quite a bit. Who knows? Perhaps the dear girl was partly correct after all?


    Categories
    Uncategorized
  6. Mon Jan 25th 2009

    by , January 25th, 2010 at 10:26 AM (Ande's Swimming Blog)
    Mon Jan 25th 2009

    Next meet is the Austin Grand Prix

    did a quick weight workout on Sun


    TODAYS SWIM PRACTICE

    scy, main pool
    Whitney coached
    5:30 - 6:30
    swam with todd, mike, & nate
    beside tyler, ned, amy & max
    dove in 5:40ish

    wore B70 legs

    Warm Up
    300 fr warm up

    Main Set

    5 x 100 on 1:20

    50 easy

    5 x 100 on 1:15

    50 easy

    5 x 100 on 1:10

    50 easy

    5 x 100 on 1:05
    lead lane on this set
    made 'em

    50 easy

    5 x 100 on 1:05
    made em

    50 easy


    2010 MEETS:

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


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

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN
    Categories
    Swim Workouts
  7. Did not sleep well

    by , January 25th, 2010 at 07:45 AM (Mixing it up this year)
    Was up alot during the night but still got up in the morning for practice. Was determined that even though sprinting was not something I could even contemplate I would still try a few.

    10x100@1:40 Free
    500 Free kick w/fins as 100EZ/100Fast/100EZ/100Fast/100EZ
    500 kick w/fins as 100BK/100Fly/50BK Sprint/100 BK/50Fly Sprint/100Fly
    500 Free w/paddles & bouy went 7:05
    10x50@1:00 Free every 3rd Sprint went 36, 35, 35 just didn't have the energy today
    500 Free easy every 3rd 1 arm drill

    Total 3500 yards
    Categories
    Uncategorized
  8. More Flip Turns

    Did a two-hour workout today (3100 yds), including about half an hour of flip turn drills. Definitely feel like I have the freestyle turn down. The backstroke turn is slower coming along. I'm also starting to leave aside the nose clip and exhale hard through my nose when I turn. I've never been really comfortable with the nose clip, because I like to breathe through my nose, and having the clip on also makes swallowing hard, which can get uncomfortable. So, hopefully the nose clip will soon become a thing of the past. But I never would have even learned flip turns without that nifty little thing, so all hail the nose clip!



    Goodnight, everyone!
    Categories
    Swim Workouts
  9. Sunday Addendum

    by , January 24th, 2010 at 09:51 PM (Swimming, Life, and Other Stuff!)
    For anyone out there who has been suffering from sinus, ear, nose and throat issues this winter I think I have the cure!
    # 1 - get some mucinex D (the kind for sinus and nasal congestion) and take it in the morning.
    # 2 - Go to the "Health Food Store" and get some ear candles. Find a buddy to help you w/ ear candles; you don't want to burn your hair (or ears) off. The ear candles will pull all the ear and deep throat junk up. I feel 100% better and my nose is running 75% less than before!
    Categories
    Uncategorized
  10. For whom the bell tolls

    Today I swam at the Winter Blitz Meet at Eisenhower Park on Long Island (results are here). It was a fun and efficiently run meet, with about 110 swimmers, and with 10 competition lanes it ran pretty quickly—we were done before noon.

    My goals for this meet were modest—I mostly signed up for it just to give myself some motivation for training over the holidays, and was looking forward to the socializing as much as the swimming today. I opted for a fairly tough schedule, and was mostly pleased with the results.

    400 IM: 5:33.43
    FL 36.08 41.23
    BK 42.68 41.91
    BR 48.79 47.60
    FR 38.00 37.14
    The overall time seemed a little sluggish, but I was pretty happy with the way I split the race.

    500 FR: 6:11.42 (3:05.91, 3:05.51)
    I was pleased with the way I swam this, but maybe the thing that made me the very happiest was that I got to have one of those little bells rung to indicate my last lap. I don’t swim distance free events often, and when I do I’m rarely anywhere near the lead, so I’ve never—not as an age-group or a masters swimmer—been the swimmer they ring the bell for in a pool event, and in truth I’ve always felt a bit jealous of those who get to have true bell laps to end their swims. As a kid I thought it would be only fair if they rang bells for 100s too. But at this meet they had bells for all the lanes. I noticed it as I was waiting behind the block, and even asked my timer to ring it extra loud for me for me when the time came. I swam happy the whole race just thinking about that silly bell, and hearing it must have given me the extra energy I needed to knock a couple of seconds off my last split! (I was also pulled along by my swim friend Barbara in the next lane).
    (Full splits: 34.2, 36.8, 37.8, 38.5, 38.4, 36.9, 37.7, 37.7, 37.7, 35.3)

    200 IM: 2:37.49 (34.71, 39.27, 46.58, 36.93)
    This was a too comfortable swim—I just never seemed to get going, and then it was over.

    100 IM: 1:10.62 (32.41, 38.21)
    After my 200 I resolved to go after this one, and I went out fast the first 25. It felt great. The rest of the swim was ok. After a day of swimming longer stuff it reminded me how fun it is just to sprint, and not worry so much about pacing.

    Congrats to Quicksilver for his seriously fast backstroke swims!

    I think my next meet will be the March 7 Spring Fling at this same venue.
    Categories
    Uncategorized
  11. Sunday Drylands

    by , January 24th, 2010 at 07:21 PM (Elise's Fitness Fun)
    Weight-lifting guru advised me that I should start to back down on number of sets since I am not completely going off of weights at 3 weeks out. So, cut back a little today. Never realized how much weights take it out of you until I cut back. Chiro said lifting heavy uses a lot more energy than people often think it does.

    Jump rope: 100 skips, 100 fast jumps

    Squats: 55 x 20

    Push-ups: 2 sets of 15 with bosu ball

    Lat pull-downs: 1 set of 100 x 10

    Ls - 1 set of 10

    Bicycle crunches: 1 set of 100

    Incline sit-ups: 2 sets of 25

    Back extensions; 2 sets of 15

    Lower back/lift hip area is much better. Seems the more I do, the better it feels. I think the stiffness came on when the pool was shut down in mid-December and I did pretty much did nothing that week. Next time, I'll at least run a few days. Anyway, not taking any chances with the lower back, so avoided doing any weighted core work.
    Categories
    Uncategorized
  12. By request

    by , January 24th, 2010 at 05:58 PM (Random Nonsense)
    Lazy wife thought I had to post this. Today's bike was 3 hour 35 minutes in two parts separated by a 10 minute latte break (I needed some carbs). That was after 2200M kick w/o fins but all before lunch.

    I have been taking it easy this afternoon.

    Ribs: Same. Three people have told me they will hurt until they are completely better and then I will just wake up pain free.
    Categories
    Uncategorized
  13. More Solo Lactate, Sunday, Jan. 24

    by , January 24th, 2010 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    750 various

    Drill Sets:

    5 x 100 single arm fly (r,l,r,l per length) @ 1:45

    8 x 50 breast pull w/pull buoy @ 1:00

    50 EZ

    Hypoxic Kick Set:
    (w/MF)

    10 x shooters @ :30
    odds = left side
    evens = right side
    :30 second rest

    10 x 50 easy speed double shooters @ 1:00
    (went 25-26)
    :30 seconds rest

    10 x shooters on belly @ :30

    100 EZ

    Lactate Set:

    6 rounds w/fins @ 5:00 of:

    50 backstroke kick @ 85% @ :45
    50 backstroke @ 100% @ XX
    100 EZ

    Went approx:

    26.5/25.5
    25.5/25
    25/24.5
    25/25
    25/25
    25/25.5

    Total: 4000

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

    Commentary:

    Cage Fighter and I arrived at the Rec Center at the same time. We shared a lane, though we were doing vastly different workouts. It was much better than sharing a lane with a noodle doing wide breaststroke kicks! I urged him again to sign up for USMS & Zones. He said he might join Pete and I for our hour kick set on Tuesday.

    The lactate set was a modification of one Jim C. did a couple days ago. He did 75s stroke at 80%; I did 50 kick at 85% instead. 75s aren't ideal in this pool b/c I can't see the clock well at one end. This set was much harder than just doing 6 x 50, which I've done before. My legs were burning on the last 25.


    Tomorrow, I'm heading out to the Freedom Center in the am to do the RA med ball game with SwimShark. She reserved the court for one hour. It will be interesting to see if we can do our weights & core afterward!


    2010 Meets:

    VMST David Gregg III Memorial Meet
    Richmond VA
    February 13-14
    http://www.pvmasters.org/entry/vmst0210.pdf

    I've filled out my entry form. I'm going to swim the 200 back on Saturday and the 200 breast (for a 100 split), 50 free and 100 fly on Sunday. I'm trying to get as much rest as I can between events on Sunday, which is why I chose these. I was considering swimming the 200 back on Sunday, but I think I'd be fried for the rest of the day after that. This could be my only 50 free of the year ... I am probably going to opt for the 100 back at Zones, and the 50 free is right after that. (Same situation at SCY Nats.) Though I could get a 50 free split in my open 100 free at Zones, I guess.

    Albatross Open
    Bethesda, MD
    March 20
    https://www.clubassistant.com/club/m...1409&smid=1992

    Colonies Zones
    Fairfax, VA
    April 24-25
    http://www.patriotmasters.org/Coloni...2010.Entry.pdf

    USMS Nationals
    Atlanta, GA
    May 20-23
    http://www.usms.org/comp/scnats10/

    Updated January 24th, 2010 at 10:38 PM by The Fortress

    Categories
    Swim Workouts
  14. Sat Jan 23rd, 2010

    by , January 24th, 2010 at 04:30 PM (Ande's Swimming Blog)
    Sat Jan 23rd, 2010

    Next meet is the Austin Grand Prix

    TODAYS SWIM PRACTICE

    scy, main pool
    Whitney coached
    7:30 - 9:00
    swam with amy, nate, & ritchie
    beside todd, tyler, marcio
    dove in on time

    wore B70 legs

    Warm Up
    400
    200k
    400
    200

    Main Set


    5 x 300 on 4:00 desc
    went 3:00 on #5

    4 x 25
    4 x 50

    5 x 300 desc on 4:00

    4 x 75
    4 x 100

    2010 MEETS:

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


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

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters: 5:30 AM Workout 1/25/10

    by , January 24th, 2010 at 04:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Great meet this past weekend, everyone swam well, it is time to start training again.

    SCY

    WARM UP:
    2 X 200 3:20 3:00
    3 X 100 1:40 1:30
    4 X 50 :50 :45
    Two times through. Round 1 intervals left, round 2 right.

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


    4 X 125 2:00
    25 free/25 back/25 free/ 25 breast/25 free

    1 X 100 IM 1:45
    3 X 50 1:15
    Swim it three times.
    Round 1 50's: fly 2/back 3/breast

    4 X 300 pull 4:30
    #1 moderate
    #2 descend by 100's
    #3 negative split
    #4 fast, best effort

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  16. Sunday Morning :)

    by , January 24th, 2010 at 02:56 PM (Swimming, Life, and Other Stuff!)
    Nasti's Practice. Yesterday I heard there were over 50 people at practice. I'm glad I opted to swim with the Monon group and get a longer challenging workout. Today there were probably at least 40 swimmers. My lane worked together fine and I think we all had a good swim!

    *800 warm-up freestyle swim
    *8 X 75 on 1:30 (odds free/evens IM or stroke)
    *5 X 100 Free on 1:45
    *2 X 200 Free on 3:30
    *2 X 150 Free on 2:30
    *4 X 50 Stroke (I did fly)
    *4 X 25 fly on :45 hard
    *4 X 25 flutter kick on :45 Hard
    3,000 scy

    Time for the big game! Go Colts!!
    Categories
    Uncategorized
  17. Attached To You

    by , January 23rd, 2010 at 07:05 PM (Meet Director's Path to Tranquility)
    At•tach |əˈta ch |
    verb
    bind, fasten, tie, or connect;
    to make fast or join;
    as in 'attach a copy of your USMS card here'
    • fasten (a related document) to another;
    • include (a condition) as part of an agreement'
    ORIGIN Middle English (in the sense [seize by legal authority] ): from Old French atachier or estachier ‘fasten, fix,’ based on an element of Germanic origin related to stake

    What is up with the inability to read, comprehend, and perform? What does a box with "Attach USMS card here" mean to you? (Right. It means the meet director will cut out your card and attach it for you.) About 70% of meet entries come with the card copied on a loose full size piece of paper stuffed into the envelope with the entry and check. Can we afford online registration next year, please?

    With a week away, the meet seems to be coming together. Most timer slots are now filled, but the take down chores after the meet remain unpopular. The lap counter cards delivery by Fed Ex on Friday brought a smile to my face.

    I called Hasty Awards to ask where our awards are. I was told they are in transit and should be arriving Monday. This is news.

    Three years ago, the ribbon awards came printed with a different font than we used in previous meets. This year I requested that Hasty be sure to match previous years, so we don't have two styles of ribbons. I was told (January 6) that a proof would be sent to me for approval. There was no proof - there was no approval. The awards are printed and in transit. I hope they are what they are supposed to be.

    The equipment chairman says the stopwatches are all set. Time to wrap my brain around the entries received today, the next to last mail delivery before the deadline. Some statistics please…

    One entry remains without a USMS card. This poor gal was notified twice in the past two weeks, and wrote back that she would be sending it in. Thus far, nothing.

    Three phone calls and six emails asked for deadline extensions. Half of those entries have been received on time. In this area and with few exceptions, mail has been delivered to our post office box the day after it is postmarked.

    Two swimmers sent cash as payment.

    A local guy belonging to Egypt masters entered our meet again this year. It was a problem for me two years ago, because his card was in Arabic. I don't do Arabic. A friend of mine does, and translated for me - his card was expired. It was renewed before the meet. This year's card is valid. Did you know that the Egypt Masters card has the swimmer's color photo on it?

    Three entries were received with no individual events entered - never happened before. Only the (no-fee) deck-entered relay events were circled. I have two of these swimmers now in the meet and straightened out, pointing out the rule in the meet announcement stating that this is not acceptable. I await to hear from the third.

    I am guessing about 50% of the entries are from swimmers who have entered our meet two or more times in the past.

    The last two days saw 39 entries arrive - 27%.

    143 entries to date

    Updated January 24th, 2010 at 01:36 PM by Rnovitske (grammar)

    Categories
    Uncategorized
  18. Kids in the bath water

    by , January 23rd, 2010 at 05:42 PM (Mixing it up this year)
    Yes today we had bath water not pool water. It was so hot that only drill work could be done in the 84 degree temps. That is the temp reported but it felt more like 86 to me and the kids.

    500 Free
    5x100@1:45 Free
    40x25 various drills and strokes
    5x100@2:00 IM as drill fly, pull back, kick breast and swim free
    200 Free w/paddles & bouy
    200 Back w/paddles & bouy
    100 Free easy
    visit to hottub not much hotter than the pool was.
    Categories
    Uncategorized
  19. I hate Vinyasa, Saturday, Jan. 23

    by , January 23rd, 2010 at 04:42 PM (The FAF AFAP Digest)
    Run:

    The sun shone and the temperature eeked up to 40 degrees today, so I opted for a run. Did my usual 5 mile zen run loop. Stopped for a quick chat and walked an up. It was quite divine.

    Yoga:

    I tried the Solar Flow option on the Yogi Shakti DVD this afternoon. I could only stomach about 15-20 minutes of it. I never want to hear or do the vinyasa sequence chataranga-upward dog-downward dog again. Perhaps I would have liked some of the other segments of the video better, but I didn't like the first part for sure. I think I may need to stick to bikram or power yoga.

    In any event, I plugged in the P90X yoga DVD my friend gave me. It's also 90 minutes. I did about an hour of it. There was some vinyasa flow work, which I fast forwarded through as I didn't want to do it again. Otherwise, it seemed to have a lot of different movements from different yoga disciplines without any spirituality attached. I didn't get to the last 30 minutes of seated stretching (always my fav). I'll do that tomorrow. I would do this one again.

    I'm definitely hitting the pool tomorrow and hoping the crowds aren't too bad. Hoping to do a lactate set. I didn't swim as much as usual this week. I am still aiming for 5x per week, which is my norm. Hopefully, I won't feel like a terd again tomorrow.

    Suits:

    FYI, I heard that Roque Santos, having left B70, is desiging his own line of new tech suits. The women's suit is supposed to come up slightly higher in the back.

    Updated January 23rd, 2010 at 06:29 PM by The Fortress

    Categories
    Running , Yoga
  20. Saturday Swim

    by , January 23rd, 2010 at 11:10 AM (Swimming, Life, and Other Stuff!)
    Sat. A.M. at the Monon Center with a group of assorted people I've known for a long time. They tend to go about 5,000 yds. on Sat. morning. Lately Nasti has been super crowded on the week-ends and we are lucky to get 2,500 in during a practice. If I'm going to do the 10K swim I feel like I need to get used to swimming longer than an hour.
    I arrived a little late and they started a bit early but here's what I did at least. I'm not at all sure of the intervals. I didn't get much rest on anything. Where I did 5 X 350 there were a couple folks that did 400's. I couldn't make their interval.

    * 6 X 50 Kick (1 min int) fins
    * 8 X 50 Free Drill (fist down, armpit back0 (1 min int probably)
    *5 X 350 swim immediately followed by 100 Kick hard (? int)
    *4 X 50 Stroke Hard (1:10?)
    *4 X 25 Stroke Hard (:40?)
    *200 Kick Time Trial no fins
    *8 X 75 (25 sprint,50 moderate and roll the sprint 25) (?fast)
    *4 X 50 Free w/paddles on :50
    4,200 scy

    I should have pushed this a little harder. I'm not tired at all and will most likely go running here in a little bit.
    YESTERDAY CHIROPRACTOR:
    I am going to schedule the rest of my appointments after a swim so I'll be loose and tired. Yesterday I didn't swim. I was mentally spent, tight, and stressed from a l-o-n-g non-stop day at school. I went straight to the chiro and it seemed like she was rushing through the adjustment. It was very uncomfortable. When she started snapping my neck I tightened up even more (I was nervous because I knew it would hurt). My good side felt like whip lash; when she started on the bad side I tried to breath and relax (I had 3 over 9 lb. kids with no pain med. back in the day) but I couldn't! I just couldn't will myself to relax and work with her on this. She flipped me over and tried it in another position but it even felt worse. She finally got a thumper machine out and ran it along the painful area; she said it did the same thing as the adjustment. I did feel pretty good when I left the office but I didn't like it at all. Is chiropractic supposed to hurt? I have always been protective of my spine/neck; painful snapping just seems wrong to me. I guess I'll swim before I go next week and see if the situation improves.
    Categories
    Uncategorized