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  1. MIchael Phelps or Shani Davis?

    An article about speedskater Shani Davis in last week’s New York Times magazine made this comparison between Davis and Phelps:

    Both Phelps and Davis are unusual within their sports in their versatility and their ability to defeat competitors who focus on just one or two events. Where they diverge is that Phelps has always relied on one strong, almost Svengali-like coach, while Davis takes advice from numerous coaches — some connected to the U.S. national team, some not — and then synthesizes their guidance and sets his own course. His coaches are more like a panel of consultants.

    This quote has been rattling around in my head for the last few days, especially as I watch the figure skaters having intense last minute conversations with their coaches just seconds before they hit the ice to compete. (I would find that sort of last-minute openness to instruction really intrusive, but then figure skating is a much different sport than swimming, and these skaters and coaches are world-class and must know what works for them. If I were attempting such difficult and potentially painful things every time I competed, I would probably need a pep talk before going out there too.)

    On the Phelps-Davis scale, I think a lot of masters swimmers are more like Davis—seeking out expertise where we find it and consolidating as best we can. I know that describes my usual method. I think of it as being my own head coach: I decide what my season focus and goals will be, what my training schedule will look like, what sort of cross-training and dryland work I’m up for doing. Then, ideally, I seek out others with more expertise than I have (or educate myself as well as I can) to be my workout coaches, stroke coaches, strength or nutrition experts, etc. (Not that I have my own stable of personal coaches, like Dara or Shani. For me, it just means that I try find someone knowledgeable—a fellow swimmer or coach—to ask for a pointer or two when I decide that my BR rhythm is off, and try to attend the practice sessions of coaches whose workouts work best for me). I keep track of what sort of training I’m getting in my coached workouts, and fill in whatever’s missing on the days I work out on my own (or finagle opportunities to get it during group workouts). Sometimes I do a better job of this “head coaching” than others; some seasons I am a real control freak about doing whatever I need to reach my goals, and other times I just kind of coast along. It’s often just more relaxing to turn off the meta-swimming part of your brain, and show up at a group workout and do whatever someone else tells you to.

    I’ve done that whenever I could during my time down here in Florida and been pleased with the results. It’s been a break from my usual routine, and I feel like when I go back home to NYC I’ll be ready to be more hands-on in my training again.

    This morning I overslept (too much late-night figure-skating!) and was late for workout. Luckily Chuck was still there when I rolled in around 7:30, and he gave me a workout. Here’s what I did:

    600 warmup (4 x 100 S/50 K)

    200 pull [I used my snorkel]

    12 x 25 @ :30 (done as 3 x (1 easy, 1 build, 1 easy, 1 sprint))

    3 x 300 (100 FR/ 100 BK / 100 FR) @ 4:45

    3 x 150 Kick (50 FR/ 50 ST/ 50 FR) @ 3:00

    3 x 200 pull @ 3:00, keeping all 3 under 2:40

    3 x 100 Kick fast @ 3:00 [1:44, 1:39, 1:37]

    200 warmdown

    I was still feeling a bit sore from last night's practice, but loosened up as the workout progressed. Looking forward to more tomorrow!
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  2. Wednesday, 2/17/10

    by , February 17th, 2010 at 12:32 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I must be getting over this crud that has kept me from working out. I felt good enough this morning to go do an early swim. First time in over a week that I felt like I wanted to get out of bed and swim.

    300 swim free
    300 pull alt. 100 free/50 back (w/p&b)
    4 x 100 kick w/10 sec. rest
    (on back w 6-8 SDK of every wall)

    swim 12 x 50 free on 1:00: focus on high elbow at the front of the stroke, and work the tricep extension
    (ave :40 on these, SPL 16 down, 17 back)

    pull 4 x 100 back on 2:00, focus on rotation and deep catch
    (w/buoy only, ave 1:30)
    swim 2 x 100 back on 2:00, same focus as above
    (went 1:28, 1:25)

    swim 4 x 75 free on 1:30 like the 50s above
    (ave 1:03 w/16-17 SPL)

    swim down 12 x 25 on :30 choice
    --
    Total: 2800 yards
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  3. Wed Feb 17th 2010

    by , February 17th, 2010 at 11:11 AM (Ande's Swimming Blog)
    Wed Feb 17th 2010

    What do you think of my wife's photos at
    http://ModelMayhem.com/bethrasmussen

    The Austin Grand Prix starts in 2 weeks,
    I'm going to rest a few to a week days for it.

    Subscribe to this Blog


    TODAYS SWIM PRACTICE

    scy, main pool,
    Whitney coached
    5:30 - 7:00
    swam with Tyler, Kelly & Desiree
    Beside Ned & Tenille
    wore B70 legs

    warm up:
    4 rounds of 150 fr 50


    Main Set

    4 rounds of (one each stroke)
    take 10 - 20 sec rest
    2 x 25 go fast on 1
    3 x 50 go fast on 2
    4 x 75 go fast on 3
    5 x 100 go fast on 4

    2010 MEETS:


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


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


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Categories
    Swim Workouts
  4. Tuesday Blah

    by , February 17th, 2010 at 09:45 AM (Swimming, Life, and Other Stuff!)
    Tuesday night swimmiong with Nasti's.
    This was my 6th day in a row. Yesterday I did a 5,000 yd. workout with a buddy, today I paid.
    I was tired from the start. I justslogged my way through the workout and called it a loosening swim.
    I missed the warm-up due to over-socialization with team-mates:

    **300 Freestyle Swim ? interval
    **4 X 125 (25 IM Roll and 100 Free) on 2;30
    **250 Freestyle Swim
    **4 X 100 (25 IM Roll and 75 Free) on 2;00
    **200 Kick
    **4 X 75 (25 IM Roll and 50 Free) 1:30 interval
    **150 Swim
    **4 X 50 (25 IM Roll and 25 Swim) 1:00 interval
    **100 Swim
    **4 X 25 IM Roll on :30
    **100 c/d swim

    I got home starved around 9:00 p.m. I was planning to eat leftover casserole from Monday night but my microwave crapped out on me. I think it's a goner. I played around with it for about an hour(gulping down potato chips to sustain my efforts!) I couldn't get it to cooperate so in frustration I just went to bed.
    Tonight I guess I'll go buy a new one......I'd rather buy something fun
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  5. A different kind of sprint...Back

    by , February 17th, 2010 at 08:26 AM (Mixing it up this year)
    Today I started working on my sprint backstroke. I don't normally swim it but unless someone in my age group steps up I will have to do it on our relay and I want to be ready. I played around with the pull on the sprints and found the straight arm aproach to be my best at the moment.

    1000 as 200 swim/pull/swim/kick/swim

    500 Back kick w/fins by 100 as #1,4 streamline, @2,5 fashion model @3 partial recovery
    500 Fly kick w/fins to loosen up my aching back

    4x25@:45 Back sprint held :21's
    200 Back pull w/board easy
    4x25@:45 Back sprint went 21, 20,19,20
    200 Back pull w/board easy
    4x25@:45 Back sprint held :21's

    500 Free pull w/paddles & bouy easy
    100 Free easy
    100 Back easy
    100 Free easy

    Total 3500 yards
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  6. Stole Geek's Workout, Tuesday, Feb. 16

    by , February 16th, 2010 at 11:33 PM (The FAF AFAP Digest)
    I felt the need for a recovery swim today and Geek's workout fit the bill perfectly. I swam at Oak Marr as I was headed to Wegman's to purchase healthy and gluten free products. Speedo was there doing his kick set. The poor guy looked a little green. Hope he's better soon. I need my Thursday workout buddy.

    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    4 rounds of:

    6 x 50 drill w/fins @ :55
    (1 round of each stroke)
    50 EZ
    200 pull*
    50 EZ

    * I even used Speedo's finis freestyler paddles! They felt very odd, but then I never pull. I did skip the last 200 pull to do the last 2 100 kicks @ 1:20 with Speedo. I just cruised them and went 1:05-6. It was clear my legs didn't want to go faster.

    100 EZ

    12 x 50 breast drill @ 1:00
    6 = alternate PLD breast w/regular breast kick
    6 = breast pull

    50 EZ

    5 x 1:00 VK
    odds = breast
    evens = dolphin

    100 EZ

    Total: 3550


    Yoga

    I was supposed to go to the gym with Mini Fort, but was running late. So we did 45 minutes of the Beryl Bender Birch's power yoga DVD. http://www.yourexercisedvds.com/yoga...ower-yoga.html. This was mostly the stretching phase, which was fine with me b/c I didn't need serious power yoga today. I enjoyed the DVD, which was recommended by Jaegermeister. It had the standard sun salutation vinyasa series at the beginning, but then shifted into quick changes of position. Mini Fort and I are both better at the forward and backward bending poses than the twisting poses. I wonder why this is?

    An aquavelo/swimmer friend sent me this article on yoga today. Sasha Cohen, the figure skater is a fan.

    http://www.usatoday.com/news/health/...ga-cohen_N.htm.

    I typically think I have pretty decent upper body strength, but I cannot do that arm balancing pose she's demonstrating. This must take some practice.


    Breaststroke Video:

    As promised, here is the youtube link to my 100 breast video that SwimShark was kind enough to take and download. I sent it to Allen Stark. His reaction was that my kick likely wasn't that bad as I was getting good DPS. He said my head position was the worst part of my stroke, and that it was killing momentum. I've been trying to work on this, but sometimes I mentally check out on this component when racing breast as I'm preoccupied with the other elements of the stroke. I may have to do the tennis ball drill. My pullouts were long, as I thought, but I did have to float to the surface a couple times and concentrate on not flutter kicking.

    One funny note from the meet. Dave Holland was also swimming his first ever master's 100 breast in the heat or two after me. He asked the timers (kids) how many dolphin kicks he was allowed to take. Then, like a pro and a flyer, he dove in and promptly took a dolphin kick before he started the pull down. lol

    [ame="http://www.youtube.com/watch?v=DqrxLq8mB6w"]YouTube- Leslie's 100 breast split[/ame]

    Oh, and my splashy start is beyond appalling. I think I need to find Wolfy's 10 tips for starts. This is when I wish I had a coach ...

    WSJ Article on Lactose Intolerance:

    Today's WSJ had an article on lactose intolerance, which was quite interesting. The NIH is meeting next week to ponder, among other things, why adults become lactose intolerant and produce diminished lactase (the enzyme that breaks down lactose). "Scientists have discovered that most people develop some degree of lactose intolerance as they get older." The article theorizes that there may be a section of DNA that turns the lactase system on and off.

    One response is to "train the bacteria" and not cut lactose out entirely despite the symptoms. They even suggest that people with lactose intolerance should be able to tolerate 1-2 glasses of milk. Apparently, calcium simply cannot be replaced with other foods (like spinach) without eating vast quantities. I'm not taking this advice. Milk and whey make me positively sick and bloated. I am trying to take lactase enzymes on the rare occasion that I eat something with lactose in it. My doc told me not to take just one tablet, but perhaps 2-3 before and after ingestion of lactose. As for training the bacteria to be more effective, I am ingesting more bacteria in the form of probiotics (doc recommendation).

    Here's the article: http://online.wsj.com/article/SB1000...ose+intolerant

    New Book:

    Jaegermeister mentioned to me that he had read the first Michael Pollan book on nurition and enjoyed it. As it turns out, I have Food Rules, his second book, on my nightstand. I may give that a go next.

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


    Commentary:

    Not my fav day. I was still somewhat nauseous and itchy most of the day. And I couldn't find my benadryl or anti-itch cream last night. This gluten free stuff sucks big time. I think I might possibly have made it through the day without glutening myself. I'm hoping to get to both the gym and pool tomorrow. However, the recovery workout did feel very nice, albeit very slow.

    Mini-rant:



    The Fontress or Fortness or whoever it is can just FOAD. It's one thing to poke fun and call me a whiner (which I readily admit) on the forum, but quite another to offensively defile a photo of mine that was on Facebook. (I don't believe I ever had it as my profile pic, but I could be wrong.) It's rather perturbing that a masters swimmer "friend" would do that. This is the downside of having a public blog. Debate the issues, but don't be an insipid idiot coward.

    Updated February 16th, 2010 at 11:42 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  7. Kicking under a crescent moon

    I swam with the Panama City Beach masters team tonight and had a lovely coached workout (scy). Here’s what I did:

    1000 warmup

    4 x 50 Kick (25 easy/ 25 build) @ 1:00

    16 x 50 drill (4 x IM order) @ 1:00 [got some good FL and BR tips here]

    4 x 100 FL kick w/ fins @ 1:40

    2 x 200 FL @ 3:30 [just did as much fly as I could do w/ good technique (ie no gliding and keeping my pull narrow and hips up), did rest FR]

    4 x 100 BK kick w/ fins @ 1:40

    2 x 200 BK @ 3:30

    4 x 75 BR kick @ 1:45

    2 x 150 BR @ 3:15

    4 x 100 FR kick w/ fins @ 1:40

    1 x 200 FR fast [2:23]

    200 warmdown

    It was a calm and happy workout, with a pretty sunset and the a slender moon shining down on us as we finished up. Driving home I realized I had swum 5000 yards without really feeling it much.
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  8. Thoughts about Nationals

    by , February 16th, 2010 at 08:36 PM (Elise's Fitness Fun)
    Really looking forward to Nationals in Atlanta. It's kind of nice that I'll only have a little over a two hour drive. Hoping I'll luck out and get a tenth place finish or better in one event. Unfortunately, the events that I like are extremely popular. I'd rather train for events I like rather than train for those that are less popular with the hopes of getting a higher place.

    Friday - I think I'll do the 200 back. Have always liked this event since I was a kid.

    Saturday - Looks like a pretty full day. I have 50 fly, 100 free, and 50 back. Not sure about swimming all three events that day, but I hopefully I'll get some rest between events.

    Sunday - I'll sign up for the wildly popular 50 free. Will probably take a masters PR to get tenth or better. I like this event, so I figure might as well do it. As my sixth event, I may sign up for 100 back. Doubtful I'll get tenth or better on this, but again, I like it, so why not do it.

    Got back in the water today and did the following:

    Warm-up: 500 easy - mix of free, breast kick with board, and back kick with fins

    8 x 100 on 2:00

    25 underwater
    25 kick
    50 swim

    Odds: back kick, back swim
    Evens: dolphin on back, free swim

    10 x 50 drill/sprint swim on 1:20

    Odds: fly
    Evens: free

    100 free pull on 1:45
    75 build free on 1:45
    50 free on :50
    25 sprint

    100 easy

    2150 SCY
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  9. Tuesday, 2/16/10

    by , February 16th, 2010 at 07:28 PM (A comfort swimmer's guide to easy swimming)
    Finally got back into the water after being out for a week due to illness. Still not 100% but it wasn't too bad.

    SCY, Solo

    300 swim alt. 100 free/50 back
    200 IM drill
    200 kick rev IM order
    100 back swim

    kick with zoomers:
    2 x 150 on 3:00 (around 2:15)
    4 x 50 on 1:00 descend 1-4 (went 43-40-38-36)
    2 x 100 on 2:00 (around 1:30)
    4 x 25 on :30, evens fast (fast ones at 17, others around 19)

    swim 12 x 100 free:
    didn't make the 1:25 interval on 10-12, so kept it at 1:30
    1-3 on 1:40 ave 1:22
    4-6 on 1:35 ave 1:25
    7-9 on 1:30 ave 1:25
    10-12 on 1:30 ave 1:26

    swim down 100
    --
    Total: 2900 yards
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  10. 2/15/10-Pancake Day

    by , February 16th, 2010 at 06:08 PM (The Labours of SwimStud)
    Yup it's Pancake Day-Tuesday before Ash Wednesday. Here's a recipe! So put your faux allergies to the side and try it out !!
    Prep Time: 5 minutesCook Time: 5 minutes
    Ingredients:
    •8oz/230g all purpose/plain flour
    •Pinch salt
    •2 eggs
    •2½ cups/600ml milk
    •2 tsp melted butter plus melted butter for cooking
    Preparation:Makes 12 pancakes
    •Sieve the flour into a large baking bowl, add the salt. Make a well in the center of the flour and add the eggs and beat well until smooth and lump free.
    •Add half the milk and the 2 tsp of butter, beat well. Add the remaining milk and stir.
    •Leave the batter to rest for 15 minutes.
    •Lightly grease a pancake pan or frying pan with a little melted butter, heat until very hot and add a ladle of batter to evenly and thinly coat the base of the pan. Cook until set and lightly golden. Flip over (if you are really brave try tossing the pancake in the air, great fun) and cook on the other side for approx 30 seconds.
    •Remove the pancake from the pan, place on a sheet of kitchen paper and keep warm. Continue as above until all the batter is used up. To Serve On Pancake Day, pancakes are traditionally eaten sprinkled with sugar and a squeeze of lemon.

    Workout:Anyhow I got in a good 40 minute run with 30 minutes of core and stretching afterwards...It was pretty good an tiring so I felt as flat as a pancake after

    Updated February 16th, 2010 at 10:27 PM by SwimStud

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  11. Sarasota Y Sharks Masters 5:30 Workout -02/22/10

    by , February 16th, 2010 at 02:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 300 5:00
    3 X 100 1:30
    1 X 300 4:30
    4 X 75 1:15
    1 X 300 4:30
    6 X 50*descend 1-3/4-6* :50

    2 X 200 kick 4:30
    4 X 50 kick 1:15
    8 X 25 kick *fast* :45

    1 X 100 2:00
    2 X 50 build 1:00
    4 X 25 fast :40
    Three times through with a break between rounds.
    Swim the set your best non-free stroke.

    1 X 500 7:00
    1 X 400 5:40
    1 X 300 4:10
    1 X 200 2:40
    1 X 100*fast* -

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  12. sarasota Y Sharks Masters 5:30 Workout -02/19/10

    by , February 16th, 2010 at 02:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 150 free 2:30
    4 X 50 free :50
    4 X 150 50 free/50 stroke/50 free 2:30
    4 X 50 1 of each stroke 1:00

    4 X 50 kick 1:15
    8 X 25 kick*fast* :45
    Twice through.

    1 X 300 IM
    Transition swim

    12 X 125 2:20
    1-4: 75 fly/50 back
    5-8: 75 back/50 breast
    9-12: 75 breast/50 free

    12 X 50 1:30
    Sprint 25, execute a perfect turn and breakout, easy in.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 Workout -02/18/10

    by , February 16th, 2010 at 02:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 400 6:00
    2 X 200 3:00
    1 X 300 4:30
    2 X 150 2:15
    8 X 50*descend 1-4/5-8* :50

    1 X 200 kick 4:30
    8 X 50 kick*2 of each stroke* 1:15
    8 X 25 kick*fast* :45

    2 X 150 free 2:15
    2 X 150 50 fly/100 free 2:30
    2 X 150 50 fly/50 back/50 free 2:45
    2 X 150 50 fly/50 back/50 breast 2:45

    1 X 50 easy 1:00
    1 X 50 fast 1:00
    1 X 50 easy 1:30
    1 X 75 fast 1:15
    1 X 50 easy 1:30
    1 X 100 fast 1:30
    1 X 125 easy swim
    Fast are choice, easy are free.

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  14. Finally back in the water

    by , February 16th, 2010 at 02:06 PM (Mixing it up this year)
    I hate holidays...especially when they mean the pool is closed. A little thing like Presidents Day and walla, no swimming. YUCK!

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    500 Free w/fins & snorkle as 25 swim fast/25 kick easy
    5x200@3:00 Free w/paddles & bouy
    8x25@:45 Fly moderate
    300 Free easy
    500 Free kick w/fins moderate pace

    Total 4000 yards
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  15. FAT Tue Feb 16th 2010

    by , February 16th, 2010 at 12:20 PM (Ande's Swimming Blog)
    FAT Tue Feb 16th 2010

    Felt a little fried from yesterday's double and staying up late.
    made it through this practice but didn't kill it.

    Subscribe to this Blog


    TODAYS SWIM PRACTICE

    scy, main pool, south end of pool
    Whiteney coached
    6:30 - 8:00
    swam with Nate, Kelly & Ned
    beside Tyler & Erin,
    Paul, Tenille, Max, Larry,
    wore brief

    warm up:
    2 rounds of 150 fr, 50 k 150 fr 50 k, 100 IM


    Main Set

    3 rounds of
    4 x (75 fr on 1:00, 25 fast on 30)

    3 rounds of
    4 x (150 fr on 2:00, 50 fast on 55)

    8 x 50 on 1:15
    inx you may take a total of 10 breaths while you do these
    I did 3 no breathers & 5 with one breath


    2010 MEETS:


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


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


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated February 16th, 2010 at 05:05 PM by ande

    Categories
    Swim Workouts
  16. I'M Feeling Kinda Tired

    Monday class: 1750 yds of mostly IM drills. Loads of kicking. Yowza.

    In grumpy-making news, the fly workshop scheduled for Wednesday has been cancelled due to lack of interest. Phooey. I may have to sign up for another round of adult lessons this summer if I'm ever going to get the rudiments of fly down.

    In better news, I managed 3-4 strokes of breaststroke before dropping the tennis ball. Very jealous of my classmate, who managed a whole 25 without dropping the ball once!

    Also, I got the final calculations on my hour swim: my average 50 split was 55.915 seconds, and my standard deviation over the hour (3200 yds) was 1.04, so I was rarely more than a second off pace. This is better than I did last year, so woot! Not bad for a desk worker with an aching lower back.
    Categories
    Swim Workouts
  17. Recap of Monday and Tuesday (Feb 15 and 16)

    Ugh! I've been sick, again. This time it's a chest thing. I think it might be bronchitis. I definitely had laryngitis last week - no voice from Monday - Friday. It makes teaching tricky.

    I worked with my trainer focusing more on strength training than plyos on Thursday.

    Yesterday I got back to plyos, lots of jumping and leg work, hit some upper body mostly with bands, too. Then swam an ez 1500.

    Got up this morning because I had to get the key so I can coach tomorrow morning. Swam warm-up and a few 50s.

    Warm-up was:

    300 free
    3 x 100 kick
    4 x 50 drill/swim IM order
    4 x 50 build on :50
    3 x 4 x 25 (1-4 15 fast, 5-8 20 fast, 9-12 25 fast)
    100 ez

    4 x 50 ez

    Tonight I'm going to do a bit of cardio before I coach. Tomorrow is going to end up being a day off since I'm coacing in the morning. Thursday I have to swim to return the key and I have training at night.

    The Olympics are kicking my arse. I'm staying up to watch until 11 and then getting up by 4:30 to swim ... not a good plan. The black circles under my eyes are already back and it's only week one of this ... downed my venti latte darn quick this morning, too. GR! Glad it's only once every 4 years ...
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  18. Where there's fly there's hope! 2/15/10

    by , February 15th, 2010 at 09:34 PM (The Labours of SwimStud)
    Well I got some help with my Fly today. I had one of the coaches have a look at it. I've been getting a lot of "You need to get your hips up" advice but not a lot of "You need to do this in your stroke" specific advice...I have been getting very frustrated.
    The coach today said overall my fly is not bad, which was nice to hear, but he thought he saw me rushing my up-kick so I tried to swim a bit with thinking about the up kick and it felt a bit better. He also said to train in 25's and do 5 strokes then free over longer distance, rather than butterstruggle...which is what most of us agree.
    I think I've been trying to use my recovery and upper body to pull my self forward and over in order to get my hips up rather than using the up-kick properly. So here's hoping I'm finding something I can work with.

    Anyhow enough rambling here's my workout:
    200 Snorkel swim
    200 Kick with board
    200 Pull with paddles
    5 x 200 3:30 EZ/HD 200/0, 150/50, 100/100, 50/150, 0/200
    4 x 50 Fly Kick
    4 x 50 3 BR/3 Fly
    4 x 50 Fly coach looked here..so I did 2 x 50 4 x 25.
    4 x 50 EZ
    4 Times thru:
    25 Fast IMO R:15
    50 EZ 1:00
    75 IMO 1:30
    I did this as a broken IM and rotated through the IMO on each successive rep. It's quite a fun set, and the 50 EZ allows you to really go after the first 25.
    6 x 50 EZ
    500 FIN Kick with board
    4000

    After this I went and did my lifting for about 35 minutes, then I did some ab work and hip-flexor/Hamstring stretches for my back health.
    Matt, Muscle Milk as usual afterward!

    I feel pretty relaxed and mellow right now.

    Updated February 16th, 2010 at 09:11 AM by SwimStud

    Categories
    Uncategorized
  19. President's Day

    by , February 15th, 2010 at 09:24 PM (Swimming, Life, and Other Stuff!)
    It snowed all day today in Carmel, Indiana. I have the day off work for Presidents' Day! I'm happy to say I stayed on-task and got a ton accomplished today; not an unremarkable accomplishment for an ADHD adult like me!
    Besides organizing and making 36 small American flags for the fake Olympic Ceremony's I will be having in PE classes (k-2nd) this week I also managed to rig up a tea-kettle looking stone for the "Curling" station. They will slide the stone on a roll out shuffleboard court. We will also have ice skating (laminated paper plates that slide on carpet) both short track speed type and dancing, hockey, skiing (long folded together boxes with a rigged footstrap, 2 man bobsled (2 scooters with a connector and mat on top, and luge (2 scooters with plywood board), and ski jumping (run and hop onto a mini tramp while attempting to "stick the landing!) I've down-loaded the Olympic song on my i-tunes to play during the whole thing. This will take 2 days of classes.

    I had a very pleasing workout today. I am building in a longer workout 1X each week to hopefully get me ready for 10K swim this summer. Today I met a fellow Nasti lanemate at Carmel Aquatic Center and did this workout:

    **500 Freestyle Warm-up
    **10 X 200 Free on 3:30 interval
    **10 X 100 Free on 1:50 interval
    **2 X (200/ 150/ 100/ 50 free) rest :10 after each repetition.
    **10 X 50 on 1:00

    5,000 scy
    I felt great during and after this workout. I was a little worried I might conk since this was my 5th day in a row but I felt equally strong the whole way through. Next week I think I'll increase the long swim to 5,500 yards. Most other days I swim 3 to 3.5K and I normally swim 5X per week.

    I got a very unusual massage today. There is a new place (2 of them) on the Northside called "Foot Finesse".
    I recieved 5 giftcards to this place for a 1 hour massage from various students and people this Christmas. I took lindsay with me and treated her to a massage as well (I still have 3 more). Anyway it's an Asian owned business. You can walk-in without an appointment. There are 6 massage beds in each large room. You get the massage with your clothes on. She started by stroking my face, pulling my hair (it felt good), and speaking some strange incantations in a low voice. She did my upper chest, both arms, then went down to the feet. Up till this point my feet were soaking in hot water. She massaged the fascia on the bottom of my feet with a tool; it made me wiggle but felt good. The calf work was sublime. She did pressure work on the upper leg but it was through my sweatpants. At the end of the leg work she raised the legs and dropped them down to the table 3 X. (a little weird)
    At this point I flipped over to my stomach and she worked on my neck and back. The unbelievable part about this was the whole hour is only $25.00! Can you believe it!
    Lindsay and I both loved it. I still have 3 more free ones, but for the price I am sure to go back on my own dime!

    I'm hoping for a 2 hour delay tomorrow morning! We have had a continuous snow all day! Last time I was out it was fairly slick.
    Ok, gotta go get my chair organized for tonight's Olympics!
    Go Team USA!
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  20. Monday, Feb. 15

    by , February 15th, 2010 at 06:38 PM (The FAF AFAP Digest)
    Hot Yoga:

    I decided to go to hot yoga for a good stretch today. Saw one of my skinny gluten free tri/OW friends there. She mentioned that she always goes to hot yoga after a race. She also always swims before doing hot yoga, which is a policy I need to follow if possible.

    We commented about how the Reston Studio was not as hot as the Falls Church studio, maybe around 105 degrees. Well, I positively fried today. I had to use all my will power not to keep from running out of class and was quite nauseous. Turns out, the temp was at 125 degrees. That's just too much for me; I was pouring sweat. Had 2 waters during class, which was insufficient, then guzzled 2 smart waters and a coconut water after. Still feeling slightly nauseous, though I was yesterday too. Could be some stomach buggy thingie, I guess.

    Commentary:

    I'm pretty tired from the meet, but not unduly sore. My littlest one had a nightmare and so sleep was somewhat scarce last night.

    I'm considering going to this meet if it will not result in divorce: http://www.warrentonmasters.org/Drea...imMeet2010.pdf. Not sure what events to swim. A redo of the 50 free might be in order. Also, 100 IM is going to be my 6th event at Nationals. Perhaps I should swim it here ... or at Zones. I like the idea of swimming it at the end of the am instead of first thing.

    I also heard (again) that 2012 Worlds are, in fact, going to be in Italy. I have informed Mr. Fort of our destination vacation for that year.

    To add insult to yesterday's B70 fiasco, I inadvertently glutened/latosed myself last night by eating some organic chili & lime flavored corn chips. Rashes in odd places, abdominal cramps and other ills ensued.

    I've attached a couple pics that SwimShark took of me doing my ill-fated 200 back. The one shot is of the first 50 and Julie is swimming fly near me in her wedding blue cap. The other is a blurry backstroke start. The video of the 100 breast is forthcoming. The best part of that race is that I am currently ahead of SwimStud in our evil gridge.

    Splash Article:

    There was a great article in Splash Magazine with an interview with Peter Marshall. My anti-swimming daughter was so impressed with it she read it out loud to me. To sum up, is was about being creative with workouts, making swimming a game, doing something other than banging out the yardage. His prior rigid training regimen made him feel "like a thoroughbred never let allowed out of the stables except to run" and was "jut spinning his wheels." Inspired by this, my daughter wants to do fewer practices and do yoga and hit the gym with me. We'll see how that works. She informs me we're going to the gym after school tomorrow ...

    P.S. I just ordered 2 cases of coconut water.

    Updated February 15th, 2010 at 11:19 PM by The Fortress

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