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  1. Sarasota Y Sharks Masters 5:30 Workout -10/30/09 -SCY

    by , October 29th, 2009 at 02:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 50 :50
    2 X 100 1:40
    1 X 200 3:20
    Swim it two times.

    2 X 100 kick 2:15
    4 X 50 kick 1:05

    4 X 200 pull 3:00
    1 X 100 easy 2:00
    4 X 200 pull 2:40
    1 X 100 easy -
    Neg split the first 4 200's. Descend the second four 1-4.

    8 X 50 1:30
    25 sprint & good turn/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    3800Y
    Categories
    Swim Workouts
  2. Thu OCT 29th, 2009

    by , October 29th, 2009 at 11:31 AM (Ande's Swimming Blog)
    Thu OCT 29th, 2009

    did FOUR OR MORE SDKs off EVERY wall in today's practice except for breastroke


    Next MEET: 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    35 Days till Long Beach
    Leave in 5 weeks for Long Beach


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    Swam with tyler & brandon
    beside Todd Amy Marcio Paul & Larry
    dove in on time

    WORE brief

    warm up
    400 fr finger tip drag
    300 fr fists closed
    200 k went 2:35
    100 with 8 breaths


    MAIN SET

    assigned: 8 x 100 fr on 1:30
    did: 100 fr, 50 fr 50 rest

    4 x 25 fl on 30

    assigned: 7 x 100 fr on 1:30
    did: 100 fr, 50 fr 50 rest

    4 x 25 bk on 30

    assigned: 6 x 100 fr on 1:30
    did: 100 fr, 50 fr 50 rest

    4 x 25 br on 40

    assigned: 5 x 100 fr on 1:30
    did: 50 fr 50 rest, 100 fr

    4 x 25 fron 30

    assigned 40 x 25
    did: 25 easy rest while my lane did 2 x 25, 25 SDK fast from a dive went 12's

    Updated October 29th, 2009 at 02:22 PM by ande

    Categories
    Swim Workouts
  3. Alittle Mixed UP Today

    by , October 29th, 2009 at 07:29 AM (Mixing it up this year)
    Mixed up in a good way though. Decided to test out all strokes, see how the shoulder is progressing. It was good at the beginning but is sore now. Will do my usual daily repair work and be good as new for tomorrow.

    10x100@2:00 Free 1/2 pull 1/2 kick
    5x100@1:45 Free kick w/fins
    10x50@1:00 alt by 50 Breast pull/Fly swim w/fins (get the dolphin in the breast)
    5x100@2:00 Back w/fins underwater recovery
    10x50@1:00 alt by 50 Free/Back descended the free's from :42to:38 and held 47's on Back
    200 Free EASY get out early to beat the kids to the shower!

    Total 3200 yards
    Categories
    Uncategorized
  4. On Misery!

    by , October 28th, 2009 at 07:45 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Misery is one of the least appreciated of human emotions. In the spirit of Christopher Smart, who died in an insane asylum where he was incarcerated for religious mania, and in which he wrote about his most famous of all cats, Geoffrey, permit my small indulgence here.

    Let us agree, for the sake of today's swimming-related vlog, that the cause of misery is exile from the pool waters that usually provide respite from life's bejangling predicament of nerves.

    Yes, we will, for the sake of a swimming vlog, specify this as the exact source of misery--a surfeit of excitatory neurotransmitters with no place to go-- though there could, of course, be any of a myriad other contributors, too. There always are!

    For I will now consider my misery:
    for in ones dotage it slows the speeding clock
    and gives reason to hope the winding spring soon breaks;
    for it surges a tide of memories past,
    and brings back from the darkness most of life;
    for it reunites you with your authentic self;
    for it removes the gauze and the glass darkly;
    for it will not let you look away;
    for it burns your skin from ear to pubis;
    and pares the tallow from your hide,
    and obliterates the need for sleep,
    and jacks the marrow with tinctures of terror,
    and removes promise, that demon tormentor,
    for it makes you twist the same idea endlessly;
    for it preminisces no end of ends;
    for it makes you friends with your enemies,
    who cannot deny the gift you've given them;
    for it removes all fret about things without weight;
    for it proclaims your guilt and absolves it through dumb rage;
    and lets you do what must be done,
    and ensures it cannot be undone;
    for it will not swim but it can sweat;
    for it creeps no faster than a child's hours;
    for it is incurable.
    Categories
    Uncategorized
  5. Weights + Run

    by , October 28th, 2009 at 06:16 PM (Elise's Fitness Fun)
    Weights this morning. Didn't have much time, so just got in a short workout.

    Lat hi row: 100 x 10: 2 sets of 120 x 15

    Bench press: bar x 10, 75 x 15, 85 x 10, 95 x 5

    Alt. hammer curls: 2 sets of 15 x 10

    Triceps pulldowns: 2 sets fo 40 x 15

    Leg raises: 1 set of 20

    Back extensions: 1 set of 20

    While son was at swim practice, went upstairs at Y and did a HIIT workout on the treadmill:

    2 miles warm-up at average of 9:45 pace
    2 miles -alternated 1 minute hard, 2 minutes walk - on hard efforts did 8.5 mph, 9.0, 9.5, 10.0, 9.5, 9.0, 8.5
    Categories
    Uncategorized
  6. Dryland + Allen Stark Set, Wed., Oct. 28

    by , October 28th, 2009 at 05:28 PM (The FAF AFAP Digest)
    AM Dryland:

    Did mostly plyos and core today as my back was sore from yesterday's lifting efforts.

    Weights/Plyos:

    lying triceps extension w/30 lb BB, 30 x 3 x 15
    standing full twist w/35 lb plate, 3 x 25
    squat presses w/15 lb DBs, 3 x 15
    lunges w/25 lb DBs, 3 x 15
    chin ups, 2 x 10
    knee tuck jumps, 2 x 10
    rock star jumps, 2 x 10
    squat jacks w/med ball on step, 3 x 15
    swing kicks, 2 x 25
    double airborne heisman, 2 x 1:00*

    Core:

    crunches on yoga ball, 2 x 25
    hanging straight leg raises, 2 x 15
    prone jack knife on yoga ball, 1 x 15
    (don't like this one)
    crunch + hold legs and head in streamline above ground for 5 seconds, 2 x 10
    dead bugs on bosu, 2 x 25
    romanian crunches, 3 x 25**

    * DAH = http://video.google.com/videosearch?...8&sa=N&tab=wv#

    **We don't have the correct bench or device to do these the easy way. So I sat across a bench, put 2 25s lb plates on my feet and did them. Tried to get my head as low to the ground as it would go. These are a good core exercise, but I don't recommend them for anyone with a sketchy lower back. Here's a video of someone doing them this way: http://www.sixpackabsexercises.com/b...es-on-video/42. He's obviously a male weenie since he can't lean back very far.


    PM Swim/SCY/Solo:

    Warm up:

    750 variety swim, kick drill

    Ugh, at this point, I felt like I needed another recovery workout. So I tried an aerobic kick set to attempt to shake the torpor off.

    Aerobic Kick:

    10 x 100 backstroke kick w/fins @ 1:30
    8 SDKs each 25

    50 EZ

    Allen Stark Speed Set:

    Allen has mentioned doing fast 50s @ 1:00 to failure on the forum. I asked him about it and he said:

    The Swimming Fastest book gave several options for lactic acid tolerance sets and that one seemed doable. (I do them as BR pull dolphin kick with fins so my body doesn't get too confused about bad form. The fins also decrease shoulder strain.) The idea is to build up the lactic acid buffer systems so that you don't slow down at the end of a 50 and especially a 100.

    So I decided to do 10 attempting to hold a perceived 100 race pace effort. I went slightly slower than a real 100 pace, as I was so tired from the drylands and swimming in shallower water than normal. Ideally, I'd like to do this set a second faster. And, when I asked Allen later, he said he usually does 6-8 -- not 10 --and is tired the next day.

    10 x 50 back w/fins @ 1:00
    went 27.5ish on all of them

    100 EZ

    Recovery set:

    8 x 50 back/breast @ 1:00

    50 EZ

    Speed Set:

    3 x (3 x 25 AFAP + 25 EZ) on interval whatevah

    #1 = fast UW flutter kick shooter
    #2 = fast flutter kick in streamline
    #3 = fast free

    100 EZ

    Total: 3400

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

    Commentary:

    Feeling rather dead after the last two days. Only doing one workout tomorrow with Speedo and I hope I survive it! Then, drylands and hot yoga on Friday. Or at least that's the plan. There is a 4 day weekend coming off with the first quarter of school ending. I hate these!

    Power Wheel:

    I ordered a power wheel today. Not the ab roller, but the power wheel. So I have another toy to take to the gym. Toys Are Me.

    http://www.performbetter.com/detail....861_A_rnd_E_23

    Updated October 28th, 2009 at 08:33 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Test Sets
  7. Sarasota Y Sharks Masters 5:30 Workout -10/29/09 -SCY

    by , October 28th, 2009 at 01:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    3 X 100 free 1:40
    3 X 100 kick 2:10
    3 X 100 IM 2:00
    Swim it two times.

    1 X 200 moderate free 3:30
    4 X 75 descend 1-4 1:30
    8 X 25 fast :40
    Choice.
    Swim the set twice.

    I will give the swimmers their choice of the following two sets. Set 1 is a speed set, Set 2 is distance free.

    SET 1:
    12 X 50 1:10
    odd: easy, perfect stroke
    even: fast

    SET 2:
    1 X 300 4:30
    3 X 100 1:30
    1 X 300 4:15
    4 X 75 1:05
    1 X 300 4:00
    6 X 50 :40

    WARM DOWN: 4 X 50 easy 1:00

    3800Y(Set 1)
    5000Y(Set 2)
    Categories
    Swim Workouts
  8. Easy day today

    by , October 28th, 2009 at 12:09 PM (A comfort swimmer's guide to easy swimming)
    10/28/09

    SCY, solo

    400 swim free and back
    300 IM drill
    (did as k/d/s by 25's for each stroke)
    200 kick reverse im order
    100 pull backstroke

    swim 10 x 100 on 1:45: odds free, evens IM:
    50 easy

    kick choice 8x: 1 min. on, 15 sec. off: keep it smooth and feel out the kick
    (I did this as continuous kick, going hard for the minute then a float kick for 15, went about 450 total)

    pull 8 x 50 on 1:00 choice
    (alternated back and free, w/buoy only, focusing on rotation with both strokes)
    --
    Total: 2900 yards
    Categories
    Uncategorized
  9. Wed OCT 28th, 2009

    by , October 28th, 2009 at 10:09 AM (Ande's Swimming Blog)
    Wed OCT 28th, 2009

    went to "So You Think You Can Dance Tour" in Austin last night, had a great time but went to bed late

    sat with Eddie after practice and watched UT men work out, Shanteau & Piersol trained this morning.

    Today I'm hosting a lunch with UT swim coaches, Eddie Reese, Kim Brackin, Kris Kubik, & Jim Henry & former UT swimmers


    Next MEET: 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    36 Days till Long Beach
    Leave in 5 weeks for Long Beach


    FOUR OR MORE SDKs off EVERY wall


    TODAYS SWIM PRACTICE

    SCY no blocks
    5:30 - 6:45
    whitney coached
    UT Swim Center diving well
    Swam with todd & Nate
    beside tyler & Marcio
    arrived at 5:45

    WORE brief

    warm up
    missed it


    MAIN SET

    assigned: 15 minutes swim do 50 IM's
    did: swim 100 rest 50

    assigned 8 x 100 on 1:15
    did 8 x 50 fr on 1:15 5 SDKs off each wall

    assigned: 15 minutes swim do 100 IM's
    did: 50 swim 50 rest
    alternated 25 fl 25bk with 25 br 25 fr

    assigned 8 x 100 k with fins on 1:30
    did 8 x 50 k with NO FINS on 1:15 5 or more SDKs off each wall

    50 easy

    Updated October 28th, 2009 at 11:00 AM by ande

    Categories
    Swim Workouts
  10. Still nursing the shoulder a bit

    by , October 28th, 2009 at 07:24 AM (Mixing it up this year)
    The shoulder is not as bad as it had been but it still lets me know it is there. I decided to take it easy today.

    100,200,300,400@:15R Free
    500 Free kick w/fins every 3rd 25 sprint
    500 Back kick & drills w/fins fashion model, arms perpendicular, partial recovery, streamline, fashion model
    8x50 from dive 2 of each stroke breakout FAST shut down at 15 meter mark finish EZ Free
    3x200@3:30 Free w/paddles & bouy nice and long

    Total 3000 yards
    Categories
    Uncategorized
  11. Tuesday

    by , October 27th, 2009 at 11:22 PM (Swimming, Life, and Other Stuff!)
    Nasti's tonight.
    I was tired. I think last week's overzelous sp? running was paying me back. I have started doing core and UB conditioning with 4 of my classes everyday. It doesn't seem like that much till you multiply it times 4.
    Here's the workout:
    *200 Free WU swim
    *200 Dolphin Kick on Back
    *100 IM warm-up
    *300 Freestyle swim on 5:00
    *200 freestyle swim on 3:30
    *100 freestyle Kick on ?
    *4 X 125 on 2:00
    *3 X 100 on 1:45
    *100 freestyle kick
    *10 X 50 on 1:00 (kick down/stroke back)
    *200 Backstroke cool-down swim
    2,700 SCY

    Indy Fall Classic Meet Saturday and Sunday @ the IU Natatorium.
    Categories
    Uncategorized
  12. Parachute wonderland

    by , October 27th, 2009 at 10:31 PM (Elise's Fitness Fun)
    Good gracious! Swimming with a parachute is a beast! Hide the cameras! Doing a flip-turn with one of those things is something that should be shown on the comedy channel!

    Will give workout, but have to say things are very interesting when you get behind a distance swimmer. At first, giving her plenty of room to start, I would come right up on her. I think she felt bad and would do an open turn so that her parachute would not strangle me. After 125 yards, she would easily pull away. I keep asking myself if this is a matter of age or simply lack of endurance. Both?

    Warm-up: 500 free, 4 x 50 on :45

    250 free with parachute
    1 minute rest
    5 x 50 free kick on 1:00
    1 minute rest
    250 free with parachute
    1 minute rest
    5 x 50 free kick on 1:00
    1 minute rest
    250 regular free
    1 minute rest
    5 x 50 free kick on 1:15

    4 x 75 on 1:15 - free/sprint fly/free on odds/ all free on evens (Assigned 8 and should have done fly on middle length on all 8, but was sort of warming down - had to get out to take son to piano).

    100 easy

    2600 yards

    Updated October 29th, 2009 at 10:34 PM by elise526

    Categories
    Uncategorized
  13. S.L.?

    by , October 27th, 2009 at 08:37 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    The beautiful blonde dermatologist replied, when I began to tell her the history of my lesion and the possible (but ever more remote) chance that it came from the Wilderness, "Oh, I read about you in the paper."

    Then she took her swab and rubbed the lesion so pitilessly I thought for sure I would swoon.

    She took a hypodermic needle and injected me with some sort of anesthetic, which apparently works first as a pain magnifier.

    I can't remember for certain, but I thought I heard her say, "Little prick, just for a moment."

    When I came to, she had removed from her bag of Jeremy Irons-inspired surgical devices an implement she described as a cookie punch.

    A minute later, a bit of Jimby dough had been removed and placed into some sort of biohazard bag with a mailing label. Here it joined with the swab samples.

    She closed the wound with a single stitch.

    The beautiful blonde dermatologist sans merci told me I could put my pants back on.

    In a week, I shall know my fate, but it is looking increasingly like S.L.

    She did not use this acronym exactly, but it was written in her beautifully green and merciless eyes: sexual leprosy, picked up from God knows where.

    God most likely had very little to do with it.

    You can search the dermatology pictures high and low and not find another picture that exactly resembles this one.

    In one week, I shall return to learn my diagnosis.

    I suspect this will be obvious in much less than a week.

    Little or not, I am waiting for it to drop off, confirming what we all suspect.

    The last picture I will likely post of my lesion, unless, that is, there is a hue and cry of begging for more.

    Unlikely, I know. A graph of my recent vlog visits resembles the stock market last year.

    If indeed it does fall off, perhaps there will be a slight bump as I apply to swim in the gender category we all know is where I belong.

    Tis the end of Jimby the kind of man; and the birth of something a tad more monstrous and in need of warning the children about, as in "don't stare at that poor thing, kids--it can't help it, what it's become--it is merely paying the price for hope over reason."

    The next time you think you see good in your fellow apes, remember this and think again!

    Categories
    Uncategorized
  14. Drylands + Streamlining, Tues., Oct. 27

    by , October 27th, 2009 at 05:39 PM (The FAF AFAP Digest)
    Drylands:

    Weights:

    leg extensions, 100 x 5 x 5
    leg press, 350 x 1 x 10, 370 x 1 x 10
    (can't remember if I did a 3rd set of these or not ...)
    bench press, 100 x 1 x 10, 110 x 1 x 10
    rack chins, 4 x 15
    lying bicep curl on cable machine, 80 x 3 x 10
    overhead squats w/bar, 2 x 10
    (almost lost my balance trying to squat deeper on the second set)
    HS hi row, 180 x 3 x 8

    Core:

    bicycles, 2 x 50
    long arm crunches, 2 x 50
    decline reverse crunches, 2 x 25

    Plyos:

    lunge + lunge + broad jump, 1 x 10
    box jumps (over box), 5 x 10
    football plyos (5 small jumps in running position, then leap and twirl 180 degrees), 3 x 5

    RC:

    external and internal rotators, 10 x 3 x 15, each arm
    prone scapular scrunches, 2 x 25

    It took me awhile to warm up in the gym today, but then I got in a groove. I was mesmerized for awhile by a tall guy doing seemingly effortless box jumps over a stack of boxes that looked about 3 feet high. Didn't feel quite up to doing a 5 x 5 workout right after a meet, so did a mish mash of reps.


    Swim/SCY/Solo:

    Drove 15 minutes to another pool b/c the gym pool was closed. Fortunately, my son with the bum ankle was home to watch my youngest, as this made me late. Did a recovery/hypoxic/streamlining workout. I used fins b/c I was feeling super lazy and they are fabulous for practicing streamlining.

    Warm up:

    400 swim
    200 kick
    300 fly drills

    Hypoxic Kicking:

    8 x 100 backstroke kick w/fins @ 2:00
    9 SDKs off each wall, which took me to about the 15 meter mark each length (a little past on the first 25)
    cruised these, went 1:03-1:06

    50 EZ

    4 x 150 backstroke kick @ 2:30
    9 SDKs off each wall

    50 EZ

    10 x 50 @ 1:15
    25 UW shooter on belly + 25 feet first scull

    50 EZ

    5 x 50 UW shooter on belly @ 1:15
    1 breath at turn

    50 EZ

    sat in hottub

    Total: 3250

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

    Still a little tired from the meet, but not as crushed as I sometimes am. Probably b/c it was a 1 day meet. Definitely wasn't ready for any AFAP work though. In fact, this was almost an LSD workout! I got a PM from a forumite doing some research on the value of LSD workouts, so I hope to hear his views soon.

    HITS Training?

    Does anyone know anything about HITS training? Is this just for bodybuilders?

    [ame]http://en.wikipedia.org/wiki/High_intensity_training[/ame]



    Another Possible SCM Meet:

    The Sprint Classic meet director said there is some plan in the works to have a SCM meet in Dec. at Wilson High School. That's the very nice pool where they held the Fall Ball. Don't know if it will come to fruition, but it could be the same weekend as NE Champs. I wish there was some more advance notice ... I also wish, as Neill was pointing out elsewhere, that PV had more than one SCM meet per year ...


    PX90 Plyos:

    Out of curiosity, I bid on the PX90 plyo video on ebay. Here is a review of that particular vid:

    P90X: PLYOMETRICS X

    Tony Horton
    This is the workout that made me love P90X. I should explain up front that I did not buy the whole system---the push-up heavy strength work did not interest me, so I split an order with a fellow VFer and got cardio, core synergistics and all the cardio ones. Kenpo X was too choreographed, Core Synergistics was not my thing, and I was about to give up whehn I gave Plyo X a try.

    What a great workout! I wore a heart rate monitor and was at maximum the entire time. It is such a great structure for a routine: you do each exercise for just 30 seconds except every fourth one, which is a minute. generally I can't stand high impact, but at 30 seconds at a time, even I could manage this.

    The exercises are grouped into rounds, and each round gets repeated once. The breakdown is as follows:

    1) Jump squat, run stance squat, airborne heisman (lateral leaping), swing kick

    2) Squat reach jump, run stance squat with direction switch, double airborne heisman, circle run

    3) Jump knee tuck. jumping lunge, leapfrog squat, twist combo

    4) Rock star hop, gap jump, squat jack, military march

    5) Run squat with 180 jump, lateral leapfrog, monster truck tire, hot foot

    6) Bonus round: pitch & catch, jump shot, football move (60 seconds each)

    Some of my favourite moves were the run stance squat (squat low and pump your arms like you are running hard), the swing kick (swing your leg over a chair, I have seen this move in some of Wendilee's workouts), the moves where you jump to switch directions, the gap jump (imagine you are jumping over a large gap) and the sports moves in the bonus round.

    Updated October 28th, 2009 at 07:54 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Sarasota Y Sharks Masters 5:30 Workout -10/28/09 -SCY

    by , October 27th, 2009 at 03:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 200 3:20
    2 X 100 1:40
    4 X 50 :50
    2 X 100 kick 2:10
    8 X 25 kick*fast,no board* :40
    4 X 50 :45
    2 X 100 1:30
    1 X 200 -

    1 X 25 :30
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Choice. Swim the set four times.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    1 X 100 easy 2:00
    4 X 25 fast :45
    Swim it 4 times. Choice.

    1 X 100 easy

    2 X 50 Blocks, @race pace

    WARM DOWN: 4 X 50 easy 1:00

    3800Y

    Updated October 27th, 2009 at 07:21 PM by RickMile

    Categories
    Swim Workouts
  16. Pullin'

    by , October 27th, 2009 at 12:16 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 10/27/09
    SCY, solo

    200 swim free
    200 kick back
    200 drill choice
    (did fist drill, alternating free and back by 50)
    pull 2 x 75 free w/10 sec. rest, breathe 3/5/3 by 25
    swim 4 x 50 on :55 choice descend to about 85%
    (did back went 45->38)

    pull 3 x 300 free on 4:30, make interval
    (ave 4:07)
    kick 4 x 75 w/zoomers w/15 sec. rest, descend 1-4
    (went 1:15->58)
    swim 4 x 25 no free on 30, evens fast
    (went fly-back-back-fly)
    pull 3 x 150 back on 2:40 (make interval)
    (ave 2:25)
    swim 4 x 25 free on 30, odds fast

    200 swim down
    --
    Total: 3000 yards
    Categories
    Uncategorized
  17. Tue OCT 27th, 2009

    by , October 27th, 2009 at 12:00 PM (Ande's Swimming Blog)
    Tue OCT 27th, 2009

    Next MEET: 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    37 Days till Long Beach


    Lifted Weights at World Gym in San Marcos
    lat press 8 x 45 8 x 50 8 x 55
    lat pull 8 x 195 6 x 205
    bench press 5 x 195 2 x 205


    FOUR OR MORE SDKs off EVERY wall


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center diving well
    Swam with tyler amy & jon
    beside todd & larry

    WORE brief

    warm up
    4 rounds of 125 fr 25 fast
    4 rounds of 125 k 25 fr

    MAIN SET

    8 x 25 on 35 odds 70% evens fast

    assigned 1000
    did 10 x 50 6 SDKs off each wall

    assigned 8 x 50 on 1:10 odds 70% evens fast
    did 4 x 50

    got out to make an 8:00 meeting
  18. Sprint Classic Memoirs

    by , October 27th, 2009 at 08:52 AM (Meet Director's Path to Tranquility)
    OK. A little diversion from the meet director blog posts. Since everyone else is bragging . . . Overall I had a few good races, and one train wreck. These are my Sprint Classic bullets.
    • This was my first 5-event meet (plus two 25's)
    • This was the first time in my life (3 years high school, 11 years masters) I got DQed. Thank you, I will always remember the Sprint Classic.
    • Continued to knock down my 50-hack time by almost a second (PR) over last year's Sprint Classic.
    • Better 100-breast and 100-IM than last year's SC
    • Bested last year's 25-breast
    • Beat my arch-enemy in one event and tied in one
    I have not been training for this meet, and certainly not the 200-IM. I have never entered this in masters in my life (except for one stupid LCM moment). My meet entry had a blank where there were no seed times listed, and I heard the 200-IM calling me.

    All through the morning I dreaded the race, and since Chio scratched her 200-IM, I thought this a sign from above for me to do the same. But no wimps here.

    After the first leg, I was toast. The brain was whole wheat by the time of the breast turn, and one arm started a freestyle pull as if in a 100-IM. DQ souvenir. Could not catch my breath, and ended up with no pullouts on the breast turns, open turn on the free, and too close to the wall on all the others. I could hear my name being shouted - somebody was actually witnessing this. No hiding in end lane 8. I vow to enter this again before I age up in May, at Tropical Splash or a Maryland meet, and do it right.

    I dedicated 2009 as the year of the hackstroke. (Reminder that only dead fish swim on their backs.) The dedication during workouts paid off, overall dropping about 2 seconds on the 50 hack this year, and 8 seconds on the 100. (There was a lot of room for improvement.) Not all came with breaststroke (double arm) cheating on my back. It's still 10-seconds slower than my 100-breast.

    Starts and turns in other events felt good, including my best hackstroke start ever. 25-fly felt smokin. Water temperature was normal (not the icebox that Geroge Mason usually is) which I think helped me stay warm and loose between races.
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  19. Legs, Legs, Legs

    by , October 27th, 2009 at 07:44 AM (Mixing it up this year)
    I know I need to have my legs for the sprints so that is what I focused on today.

    600 Free as 25kick/25pull/25swim
    8x25@:45 Free Kick every 3rd sprint held :24's
    10x50@1:00 Back held :48's
    8x25@:45 Free kick every other sprint held :25's
    5x100@1:30 Free w/paddles & bouy loose held 1:23's
    8x25@:45 Free kick Sprint held :26's
    5x100@1:25 Free w/paddles & bouy held 1:20's
    4x50 from dive one of each stroke breakout fast then easy free
    100 Free EZ

    Total 3000 yards
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  20. Monday Oct 26

    by , October 27th, 2009 at 12:19 AM (Swim like an Orca, but faster !)
    AQUM - 5:30-6:45
    Union Mine High school outdoor SCY.
    Coach Janine and the Aged Groupers.

    (Yesterday I did 2500 SCM at the Swimstitute. Broken 100 IM's and sprints)

    Warm -700 (200FR, 200K, 200P, 75FR, 25 BR)
    Main
    2x200FR Neg Split on 3:00 (1:17, 1:16-1:18,1:17)
    2x200BR neg split on 3:30
    2x200BK neg split on 3:30
    4x100Fly neg split on 2:00 (Did 50swim/50drill, arms falling off,
    Sprint
    8x25 on 3:00 w/fins (6FR, 2Fly. 5-:11's 1-:10, 2-:12's) work on no breath, the last 4 I got it.
    100 cooldown
    2600 scy
    Starting tomorrow on my solo days, I will be working on either sprint sets or conditioning e.g. 4000+ sets. Ive been "just surviving" in my long workouts, so my slow twitch muscles are happy and fast twitch are sorely neglected. Since I'm always entering 50's and 100's, I have to pick up the pace. My gym routine for the past month has been all fast twitch, rapid fire sets and lots of jumping around!

    I'm blogging sporadically now, so the local's will not think I died or sometime. I have returned to the old fashioned way of writing in my log, so I can instantly reference and annotate it.
    I still use the FLOG, as it is perhaps one of the best tools any athlete can use to get a global view of their progress and pitfalls.
    In other news:
    Interesting to note on the front page of the USMS web-site is a story about Bill Miller, swimming whilst unemployed.
    Last Monday I received a 60 day surplus notification...for the past 10 months we have been actively training Indian's in India to basically take our jobs, it was something we were reviewed for.
    AT&T has nearly outsourced its entire IT to India and the trend continues.
    Walt Whitman wrote "Behold I do not give lectures or a little charity, When I give I give myself." I look back on the time I have invested in the company and feel a part of me is being "outsourced." There is a slight chance I can find another position in the company, however the boom of the IT profession is over, if it can be done on a computer, there's someone in India who can do it for $3000 a year.

    Updated October 29th, 2009 at 05:48 AM by EricOrca

    Categories
    Swim Workouts , Planning