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  1. NEM SCY 3/27/10

    by , March 28th, 2010 at 12:08 AM (The Labours of SwimStud)
    So I drove up Friday morning for the meet. I didn't taper, clip or shave for this meet. I backed off he yardage a bit and cut out weights and running from Wed on.

    50 FR in a jammer. I went 27.87 which is a drop for PB of .11. I am hopeful of better going better again on taper.

    50 BR 34.26 a little of my PB of 33.93 but still in the region and I should do better tapered.

    100 FR in relay with reaction was 1:04.07 but we were beat and none of our relay warmed up after a few hours of sitting...

    Day 2
    200 FR I swam this BR & prob took it out a bit hard...but the FS1 floated me up and caused bad pullouts at least 3 times...still untapered...not bad.
    30 Bell, Richard 40 Maine Masters-NE 2:45.00 2:50.07
    36.86 1:19.91 (43.05)
    2:04.92 (45.01) 2:50.07 (45.15)

    100 BR in medley relay:
    (35.65) 2:30.44 (1:17.40) plus .47 reaction time.
    Not far off my best at 1:17.71.

    100 BR outright
    15 Bell, Richard 40 Maine Masters-NE 1:17.71 1:15.36
    34.82 1:15.36 (40.54)
    Looks like I took this out too hard but I held on for a new PB by OVER 2 seconds...maybe I was spinning my wheels a bit on the faster turnover on the 2nd 50..hard to say without video.
    All in all a good meet. I'm on track and hopefully I'll get some improvements.

    Updated March 28th, 2010 at 11:36 AM by SwimStud

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  2. First day was so so

    by , March 27th, 2010 at 08:35 PM (Mixing it up this year)
    Not a good day today. I felt good but just couldn't put it together.

    The first was the 50 back which was a second off. Next was the 100 Fly and I just wanted to finish, it was not particularly fast but about what I guessed I would do. The 100 IM was and I SKREWED UP but learned from it. The fly was probably the fastest I have ever done, I did not breath until the turn but my turn from back to breast I glided in for toooooo long. I finally decided it was not going to be a good time so just finish and not worry about the time.

    There is always tomorrow. 50 Free and 50 Fly. I am planning to take the 50 fly out just like I did in the IM. So I can say I learned something from a bad swim today.

    As always I find I get tired when I have to coach so tomorrow everyone is on their own I will watch from the stands and focus on my races. The kids all know and support what I am trying to do.

    Total 1350 yards
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  3. Sat., March 27

    by , March 27th, 2010 at 08:14 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    10 x 25 UW shooters w/MF
    last 2 fast

    50 EZ

    Speed Work:

    8 x (25 AFAP + 50 EZ) @ 2:30 (or so, didn't keep track)
    2 of each stroke

    50 EZ

    1 x 50 AFAP w/MF, went :20
    had a leaky goggle and went crooked a bit

    100 EZ

    1 x 50 AFAP evil w/MF, went 27.5 ish

    100 EZ

    Total: 1850

    Hot Yoga, 90 minutes:

    I decided to go to yoga right after swimming to stretch out some of my muscle soreness. And I feel great now. However, I apparently have to find a time besides Sat. at 4:00 pm to go b/c the same jerk was teaching the class today. I find him, and his voice, incredibly annoying. He just raked a newcomer over the coals.

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

    Commentary:

    The speed work felt a little better today. I kept the yardage down and just sprinted b/c I was due for such a workout and I am hoping to go to my team practice tomorrow. Edit: Crap!!! My team practice is in the diving well b/c there's a meet tomorrow. Doesn't do me a damn bit of good in terms of working on starts. I will probably sleep in and do my own workout to avoid the hassle of swimming amidst noise and a swim meet.

    Goggle question: Do people like dark or clear goggles best? I have trouble seeing with some of my dark speedo goggles in poorly lit pools.

    I spent the late morning/early afternoon at the Polar Bear Regatta. The weather was actually fairly ideal -- sunny and about 50. FortSon's lightweight 8 hadn't been having a good week of practice. But they did well today, winning the lightweight race, beating last year's state champs and were only beaten by 1 heavy weight boat. Happiness!

    Mr. Fort went on a pretty fast 18 mile run today and is probably on the couch for the night. He seems to have succeeded -- finally -- in rehabbing his hammie and hip substantially. He is planning a marathon in May. He's in pretty amazing shape from all his running, cycling, lifting and core work at the moment.

    Recap of day 1 of NCAAs:

    http://www.swimnetwork.com/News/Swim...y-1-Recap.aspx

    Kettleball Training:

    http://www.star-telegram.com/2010/03...round.html#tvg

    Suspension Push Up Variations:

    [ame="http://www.youtube.com/watch?v=TcAhcNK7o-Q"]YouTube- Suspension Push Ups Variations Push and Curl[/ame]

    Updated March 27th, 2010 at 11:26 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  4. Playing it safe

    by , March 27th, 2010 at 05:28 PM (Elise's Fitness Fun)
    I thought about running, cross-training, and swimming after reading the thread on the forum. Also thought about Fort's wise words in a comment on her blog that going all out on run sprints could result in a season-ending knee injury or hamstring pull. Between now and Nationals, I think I'll be very careful with my running.

    All-out running sprints or sets like 8 x 200 or 6 x 400 are out until Nationals. I only have 8 weeks and six of those will need to be hard swim training. Two will need to be taper weeks. Still, I would like to do a little bit of running for body comp purposes only. As the studies have shown, the lower the body fat, the better it is for sprinting. I'm not looking to ultra-thin. Just want to be 3 pounds lighter and more lean on race day. I think I'll stick with what I have been doing except make my sprints on the field simply strides. I guess my HITT workouts are probably more like fartlek workouts and I'll probably do those here and there. I'm not truly sprinting all out to make it "high intensity." I think sprinting all-out on the treadmill is dangerous as a wipeout a few years ago proved.

    Did get a quick swim in today. Took it pretty easy as tomorrow, I'll be doing a 5800+ yard swim to celebrate a team member's 58th birthday. Today was short one - just 2,000 yards.

    Here is the workout:

    400 easy to warm-up

    4 x 50 back drill - 25 rt/25 lt on 1:15

    4 x 50 fly drill - First two 50s are underwater fly pull (no over-the-water recovery) with pull buoy on, second two 50s were full-stroke fly with pull-buoy

    4 x 75 - all free, 50 free/25 fly, 25 free/50 fly, 75 fly on 1:30

    4 x 75 - all free, 50 free/25 back, 25 free/50 back, 75 back

    4 x 100 flutter kick with fins on 1:30

    4 x 25 back kick with fins on :20

    100 easy

    2000 SCY
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  5. If the daffodils are not complaining about this cold weather

    then I guess I shouldn't either.

    I swam the morning workout with AG masters. It was a fun and calm workout, with cheerful lanemates. We were only 5 in a LC lane, which felt luxuriously spacious to me. (Funny how that would have seemed horribly crowded when I was down in Florida, where everyone routinely had their own lane.) Here’s what we did:

    1000 LCM warmup

    4 x 50 FR desc. @ 1:00

    3 x thru (ST = FL on round 1, BK on 2nd round, BR on 3rd round)
    250 FR
    50 ST
    2 x 100 IM
    2 x 100 ST

    10 x 80m @ 2:00 (start at flags, swim to flags at far end and flip turn w/o wall, sprint back to flags, then vertical kick w/ arms out of water until start of next 80) [this was fun but hard, especially with tired legs from the previous stroke set]

    4 x 100 kick alt. 25 easy/25 fast @ 3:00

    200 warmdown

    I got some good FR stroke tips from Coach Marco. I worked on relaxing my hands and wrists more on my FR recovery. I also experimented with ending my pull a bit earlier—this seemed to not only make the recovery easier, but also make doing a 6-beat kick feel more natural.

    In the late morning I did a rowing workout with my husband. He wanted me to look at his form and give him some pointers before the next rowing class, so I did. Here’s what we rowed:

    4 minutes rowing drills

    2 min. easy row / recovery

    10 min. warmup row [descended this to about 2:15 pace for last minute]

    2 min. easy row

    5-minute piece [avg. 2:15 pace]

    2 min. easy row

    3 x (2-minute piece, 2-min easy row), desc. [2:12, 2:11, 2:08]

    2 min. easy row

    3 x (1-minute piece, 2-min easy row), desc. [2:04, 2:03, 1:58]

    4 min. warmdown


    I wasn’t sure how I would feel doing the rowing workout so soon after the swimming, but it was ok. My times were not as fast as last week when I went into the workout fresh, but I got in some good work and was pleased.
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  6. Fri Mar 26th 2010 DIXIE ZONES meet day 1

    by , March 26th, 2010 at 08:45 PM (Ande's Swimming Blog)
    Fri Mar 26th 2010

    writing you from Orlando,

    SWAM THE 1650 TODAY

    2010 Dixie Zone Championships
    Fri: 1,650
    Sat: 200 IM, 50 bk, 100 IM
    Sun: 400 IM, 100 bk, 200 bk

    MENS NCAA's begin on THU

    TODAYS MEET

    1650 FR

    28.34 59.32
    2:02.51
    3:06.87
    4:11.92
    5:18.15 500

    6:24.02
    7:29.94
    8:35.20
    9:40.08
    10:44.97 1000 PUT IN SPLIT REQUEST

    11:49.95
    12:54.98
    13:59.72
    15:04.59
    16:09.55 1500

    16:42.18 1550
    17:14.94 1600
    17:47.35 1650 (didn't feel like sprinting the last 50)

    ave 1:04.69



    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl


    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 March 26th, 2010 at 09:48 PM by ande

    Categories
    Masters Swim Meets / Events
  7. Weights and running sprints

    by , March 26th, 2010 at 07:28 PM (Elise's Fitness Fun)
    This morning, hit the weight room and did the following workout:

    Warm-up run on treadmill - 5 min.

    Squats - bar x 20

    Bench press: 80 x 8, 90 x 6, 100 x 4

    Lat hi row: 120 x 8, 130 x 6, 140 x 4

    Bicep curls: 10 x 10

    Leg press: 90 x 10, 150 x 8, 175 x 6, 200 x 4

    Bicycle crunches: 1 set of 100

    V-ups: 1 set of 20 (Man! These things are hard!)

    Good morning darlings: 1 set of 50

    Torso twists: 1 set of 20

    Toe raises: 3 sets of 10

    Got home and took the puppy out on the fields. Did about 3 miles of mainly walking with 10 sprints/drills of 60 to 100 yards. Sometimes, I would sprint all out and other times, I would do a drill where you bring your knees up really high or another drill where you try to kick your heels to your rear.

    Running on the field is challenging. The surface is not perfectly even and the soil is very sandy. With all the rain we have had, it almost has the feel of running on wet sand at the beach. Still, I like the fact that the surface is softer than asphalt. I won't be able to do this past mid-April as the crops will get planted and it will start to become snakey. Sometimes, one can run on the periphery, but the grass gets really tall. Anyway, for right now, I'll just enjoy it.

    Looking forward to a weekend with good weather!
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  8. Friday, March 26

    by , March 26th, 2010 at 07:02 PM (The FAF AFAP Digest)
    I threw in the white towel today. Between attending Sectionals, driving 4+ hours and then being caught in a wicked traffic jam, I'm taking today off instead of tomorrow. I may throw in the P90X stretch DVD in a few minutes. I'm pretty sore from my new exercises from yesterday.

    Speedo Sectionals was an expensive meet for me. Mini stayed at a hotel last night with her friend. She frantically texted and called me this morning while I was running around saying she forgot her back up FSII tank and that the the nascent hole in her LZR Elite kneeskin had become a real one. The tank was centuries old, and I couldn't find it. So I sped to the pool, parked illegally, and ran in to buy her a new suit 30 minutes before she was scheduled to swim.

    Rant Warning: I effen hate the new suits and the new suit rules. They are crap. They stretch out immediately and are prone to ripping because they're so fragile. Mini's first suit lasted 2-3 meets (only 6-7 events) before tearing and stretching out over 3 inches. (It was huge compared to my, now stolen, B70.) Even the guy who sold it to me said they stretch out immediately. Ugh. 2 LZR Elites + 1 stolen B70 represents $1050 + taxes and mailing fees. Oh joy. Maybe now the purists will realize rubber suits were, in fact, more economical. I still have an ancient B70. Oh, and I got a parking ticket. Rant off.

    Suit composition at the meet for women: 98% in the LZR Elite, 1% in B70 Nero TX and 1% in tanks (mostly evilstrokers). I expected to see more B70s. Why aren't the USS kids wearing the B70?! I thought they were selling like hotcakes ...

    Tomorrow is FortSon's first regatta of the season. Then, I will be forced to brave the county rec center pool, which is always packed on weekends.

    Good luck to those of you at NE Champs! I already heard Stud PB'd his 50 free.

    Article:

    Train your age:

    http://running.competitor.com/2010/0...-your-age_9141.

    Seems like this could easily apply to swimming as well.

    Diet/Nutrition:

    http://www.active.com/fitness/Articl...tm_medium=feed

    http://ow.ly/1qPaY

    Supplements (athlete blog):

    http://www.elasticsteel.net/ProductD...ntsDescription

    It was the norovirus!

    http://collegeswimming.com/news/2010...its-norovirus/

    Updated March 26th, 2010 at 09:07 PM by The Fortress

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  9. Fri Mar 26th 2010

    by , March 26th, 2010 at 03:30 PM (Ande's Swimming Blog)
    Fri Mar 26th 2010

    writing you from Orlando,

    TODAY I HAD TONS OF FUN

    My meet starts today
    2010 Dixie Zone Championships
    Fri: 1,650
    Sat: 200 IM, 50 bk, 100 IM
    Sun: 400 IM, 100 bk, 200 bk


    MENS NCAA's begin on THU

    TODAYS SWIM PRACTICE

    Today I did my swim work out at
    Disney's Typhoon Lagoon (TL)

    TL is an awesome water park, they have the best wave pool I have ever been in
    Today I body surfed. from 10:30 to 12:30
    I also wore a cap and a T shirt to not get as sunburned

    I got in the TL wave pool, swam out to the rope which is as far as they let you go, then I'd wait for a wave to come. They launch one every 90 seconds. When a wave launches I did a short sprint towards the shore, which would up being 2 or 3 strokes and a few dolphin kicks, I'd catch the wave and ride it to the red line which is about 150 feet feet from where I started. I hung out with the regulars body surfer joe told me I was supposed to stop at the red line, he said it was some sort of rule.
    I'd drop out of the wave by balling up then swim easy back out to the rope and catch the next one. It was fun dodging people

    TL does tidal waves from 10:00 to 11:30
    then rolling waves from 11:30 to noon
    then they alternated 30 min of tidal waves with 30 min of rolling waves

    Rolling waves are unsurfable so I'd get out, the local body surfers invited me to hang out with them, really nice folks

    I plan to drop by the Y do part of the 3:30 practice

    Later I have the meet, I'm swimming the 1650

    Been enjoying following NCAAs, UT had a good Prelim Session. Looking forward to finals tonight

    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl


    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
  10. Thu Mar 25th from Orlando

    by , March 26th, 2010 at 03:19 PM (Ande's Swimming Blog)
    Thu Mar 25th 2010

    writing you from Orlando,

    laid low today, was so sunburned

    meet this Fri in Orlando
    2010 Dixie Zone Championships
    Fri: 1,650
    Sat: 200 IM, 50 bk, 100 IM
    Sun: 400 IM, 100 bk, 200 bk


    MENS NCAA's begin on THU

    TODAYS SWIM PRACTICE

    swam at the YMCA aquatic center
    jumped in with Mel Nash's team
    went around 5 - 700
    did a couple fast 25 SDK's
    went 10.2 9.8

    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl


    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
  11. Sarasota Y Sharks Masters 5:30 Workout -03/27/10

    by , March 26th, 2010 at 02:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    3 X 200 3:20
    4 x 100 1:40

    12 X 25 :30
    Up tempo

    3 X 100 kick 2:15
    6 X 50 kick 1:00

    1 x 100 easy swim

    2 X 25 build to fast :45
    1 X 50 @ 100% 1:30
    4 X 25 build to fast :45
    1 X 100 @ 100%
    8 X 25 build to fast :45
    1 X 200 best effort -

    1 X 100 easy swim

    20 X 25 :40
    Sprint 20 yards no breath.
    1 minute break after # 8 and #12.

    WARM DOWN: 4 X 50 easy 1:00

    3500Y
    Categories
    Swim Workouts
  12. It was worth getting up at 4:30

    This morning I swam with the Asphalt Green masters. I had been feeling frustrated lately about water quality and temperature issues at my team’s regular pool, and this week I finally decided that I’d had enough of swimming in hot and/or opaque water. I’ve swum with the AG team in the past, and decided to add them back into my workout rotation for at least the next few months, and probably through the end of the summer. They swim in by far the best facility in Manhattan; the drawback is that it’s less convenient for me to get to, and their morning workouts are awfully early (starting at 5:45). But I decided to suck it up and journey across town before sunrise anyway, and was glad I did—it was just heavenly to swim in clear, cool water in an all-deep, LCM pool! Plus I got to see some buddies from that team that I’ve not swum with for a long time, and I worked way harder than I would have on my own.

    Here’s the workout we did:

    600 LCM warmup

    6 x 150 FR [mixed in some BK, not sure what interval we did as I was just following and feeling giddy about swimming in the nice pool]

    8 x 50 FR @ 1:05

    Test set:
    7 x 100 FR @ 5:00, striving for best average time and remembering fastest time and average time [went 1:19, 20, 19, 18, 19, 18, 19; fastest = 1:18, average = 1:18 6/7. I did an easy 100 after each one.]

    5 x 100 CH @ 2:00 warmdown

    (I'm already wanting to do that test set again so I can try to go faster!)

    Good luck to everyone swimming meets this weekend!

    Updated March 26th, 2010 at 01:00 PM by swimsuit addict

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    Uncategorized
  13. HEADACHE Free Friday

    by , March 26th, 2010 at 09:34 AM (Swimming, Life, and Other Stuff!)
    This morning's swim was at the Monon Center Solo at 5:45 a.m. I did a smooth 600 freestyle warm-up followed by 800 of easy stretching sets of 200. I felt good and wished I could swim more this morning. That's probably a good sign with a meet coming up Saturday and Sunday.

    What about those Butler Bulldogs! It goes to show that solid, basic fundamentals can sometimes win over razzle-dazzle and speed!!!
    I wish I had a Butler Bulldog tee shirt!

    I'm happy today is Friday! This week flew by! Next week is short (Mon-Thurs) then it's spring break time!!!!

    Have a great Friday!
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  14. Picture Perfect

    by , March 26th, 2010 at 09:20 AM (Mixing it up this year)
    Today I was helping one of the swimmers take some pictures for a web site she was building in her computer class. So not much swimming, but then again I have a meet this weekend.

    5x200@3:30 Free
    500 free kick w/fins every 3rd 25 fast
    500 fly w/fins some kick and some one arm fly to loosen my back
    4x50 from block coach Walt was analysing my starts and I think I have it figured out now
    300 Free easy

    Total 2500 yards
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  15. Thursday

    by , March 25th, 2010 at 09:28 PM (Swimming, Life, and Other Stuff!)
    I had a head-ache today. I didn't even get a break long enough to take Advil so..... I just suffered through it and tried to act happy.
    Immediately after school I reported for my Grasston and Chiropractor work. I left there feeling beaten up.
    It's cold, rainy, and dark out here. When time to leave for swimming rolled around I bailed. I only wanted to swim 1,500 yards or so with the big meet this week-end so I guess I'll get up tomorrow morning @ 5:00 a.m. and do it.
    Meanwhile the fabulous Butler Bulldogs vs Syracuse game came on tv. Go Bulldogs! Butler had an excellent 1st half but now it looks like Syracuse is starting their rally.

    Here's a link to "Women and Physical Exercise?
    /Training" article I saw on a blog today. I don't know alot about weight training (Jimby vs Fort) but I do believe intensity is highly under-rated for its health and fitness benefits. Check it out if you are interested.Hubbardtrainingsystems.blogspot.com

    Tomorrow will be a better day......I hope.
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  16. tune up 3/25/10

    by , March 25th, 2010 at 09:17 PM (The Labours of SwimStud)
    Swam a 500 today did it in 7:12; pretty fast for me. I ought to do this for real at a meet sometime.
    Categories
    Uncategorized
  17. Thursday, March 25

    by , March 25th, 2010 at 08:48 PM (Elise's Fitness Fun)
    Yesterday, took the 7 month old puppy out on the cotton fields and did a 3 mile walk with a few run sprints of 100 yards or so thrown in. The pup slept well last night!

    Today, went to the older kids' workout. We did a ton of different fly and free drills of different distances, so I can't even remember all we did. All I can remember is that I got in about 3200.

    There was one set we did which made me realize I need to add in a little more running - 10 x 50 flutter kick on :55 (no fins). My flutter kick always feels better when I've been running more often. I think it has something to do with the body comp and more lean muscle in my legs.

    On the forum there has been a thread going about running as cross-training for swimming. I mainly run because I like it and like to enter 5ks every once in a while. I can't say I use it to cross-train for swimming. I just like to do both.

    I don't think lots of long distance running will help swimming, especially the sprints. As my fitness/weights guru friend has told me, distance running tears the legs down instead of building them up. rtodd on the forum mentioned 100s, 200s, and 400s. I like these as I think they keep the nerves in my legs sharp.

    I also think like pwb said in that these running sprints are good for working on explosiveness. Fort suggested squats and jumps as helping explosiveness instead of track work. I agree that these things are great as well. I don't use squats for power due to some lower back issues. I mainly do the squat exercise with the bar or maybe some really light weights as rehab for my lower back. If I could, I definitely would do them. The jumps are fun, but I find them more jarring on my knees than running sprints. Also, I like to get out of the weight room and outside on the track. It is just a personal preference for me.

    In the end, I'm having fun doing both and for me, that's where it's at.

    Updated March 25th, 2010 at 09:22 PM by elise526

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  18. Gym + Swim, March 25

    by , March 25th, 2010 at 05:32 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 1 x 25
    squat swings w/25 lb plate, 2 x 15
    cable twist with yoga ball, 50 x 2 x 15, each side
    alternating twisting lunges w/15 lb DB, 2 x 15
    one legged squats, 25 x 1 x 15, each leg
    box jumps (18" box), 2 x 10
    dead bugs on bosu, 2 x 25

    Then I did some new core exercises that I hadn't tried before:

    New Core:

    1. straight arm plank w/feet on yoga ball, 2 x 1:00 (this would be harder if you also put your hands on a med ball)

    2. plank row w/20 lb DBs (described this core stabilization exercise yesterday), 2 x 25

    3. wall squat against yoga ball w/10 lb med ball on thighs, 2 x 1:00 (definitely harder this way!)

    4. balancing plank: put feet on bosu and hands on 10 lb med ball, balance, move right foot to right side 5 x and left foot to left side 5 x. Do not stick ass in air; keep body straight. I did 4 x 10. This is a difficult core exercise; I had to practice a little before I could do it half decently. Fell over a couple times. lol

    5. med ball push ups, 2 x 10
    I did the tricep push up on the med ball and moved side to side. Really hard for me; I guess I'm not that used to push ups. I'd like to try this plyometric push up sometime: [ame="http://www.youtube.com/watch?v=1x23VTqeYVc"]YouTube- STX How To Plyometric push up with medicine ball for explosive power[/ame].

    6. standing chop w/bar: for this exercise, I grabbed the 45 lb bar and put one end of it in the bottom corner between 2 walls. I grasped the other end of the bar with 2 hands above my head -- almost like you were planting a pole vault pole. Then, holding the bar, I chopped downward to the left below the knee, came back up to vertical and chopped downward to the right. 2 x 25. I liked this one!

    RC work:

    internal and external rotators, 10 x 2 x 5, each arm
    med ball on wall, 2 x 25
    prone scapular scrunches, 5 x 2 x 25
    seated straight arm dips, 60 x 2 x 25


    Swim/SCY/Solo:

    Drove straight to the pool eating a banana and energy bar and did:

    Warm up:

    700 various

    8 x 50
    25 shooter, no fins + 25 scull

    Main set:

    This set (may have gotten a version from J. Miller) alternates pace 50s with fast 25s. I did the 4 x 50s as 1 x 50 EZ + 3 x 50 russian breast drill, no pullouts @ 200 pace (went 33-34s). This was a pretty hard set.

    4 x 50 @ 1:00
    :30 extra rest
    1 x 25 fast @ :30 (free)
    4 x 50 @ 1:00
    :30 extra rest
    2 x 25 fast @ :30 (free)
    4 x 50 @ 1:00
    :30 extra rest
    3 x 25 fast @ :30 (flutter kick w/board)
    4 x 50 @ 1:00
    :30 extra rest
    4 x 25 fast @ :30 (IM)
    4 x 50 @ 1:00
    :30 extra rest
    5 x 25 fast (flutter kick w/board)

    100 EZ

    Vertical Kicking:

    5 x 1:00
    odds = evils
    evens = dolphin, hands at side

    50 EZ

    Total: 2825 + VK

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

    Commentary:

    I'm pretty sore from drylands, which is making my swimming workouts difficult. But it's my first week back to hard training, so this is probably to be expected. I may actually put some biofreeze on my upper back and shoulders.

    Need to stop being lazy and enter some meets. I have this habit of waiting until the last minute.

    I mentioned on the "Cross Training with Running" thread that I may learn to row this summer for some aerobic cross training. I've never tried it before, so I think I'd need Mr. Fort or FortSon to teach me good technique.

    Mini Fort is swimming breast & fly in the South Eastern Sectionals tomorrow. (Happily, her team got the second prelim shift. ) I think this could be her last USS meet.

    Article:

    Arginine Supplement Good: http://www.sciencedaily.com/releases...0323192329.htm

    Updated March 25th, 2010 at 10:57 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Sarasota Y Sharks Masters 5:30 Workout -03/26/10

    by , March 25th, 2010 at 03:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

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

    1 X 200 kick 4:30
    4 X 50 kick 1:00

    6 X 25 kick*fast* :45

    1 X 100 easy swim

    4 X 100 free 2:00
    #1 25 fast/75 easy
    #2 50 fast/50 easy
    #3 75 fast/25 easy
    #4 100 fast

    2 X 100 2:00
    swim down

    4 X 100 best stroke 2:15
    swim same as above set

    2 X 100 2:00
    swim down

    5 X 50
    From the blocks, 25 sprint and turn, easy in.

    WARM DOWN: 4 X 50 easy 1:00

    3500Y
    Categories
    Swim Workouts
  20. Thursday, 3/25/10

    by , March 25th, 2010 at 03:02 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    400 swim alt. 75 free/25 no free (mix up the no free)
    (still focused on spl holding 16 on free and back, on the 4th 25 did back-breast-back-fly)
    400 kick choice w/fins (board optional)
    (did 200 free kick with board, 200 dolphin on back)
    400 pull free breathe every 3 and hold the stroke count at 15
    (actually kept at 14 throughout)

    swim 8 x 50 free on 1:00: hold stroke count, target time 38-39.
    (time jumped between 37 and 39 and held spl at 16)
    100 easy choice

    swim 8 x 50 back on 1:00: hold stroke count, target time 41-42.
    (kept these at 41-42 and held spl at 16)
    100 easy choice

    swim 16 x 25 on :40, 4 of each stroke, IM order (ie do 4 fly, 4 back, 4 br, 4 free). Descend 1-4 on each stroke.
    (16 on fly, not sure about back, but I think it was under 18, breast at 24 free at 14)

    swim down 200
    --
    Total: 2800 yards
    Categories
    Uncategorized