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  1. Remind me....

    by , February 1st, 2010 at 11:00 PM (Elise's Fitness Fun)
    that I'm supposed to feel this way during a taper. Not much energy or get up and go.

    Swam 2500 yards on Saturday -mostly fin work. Main set was 2 sets of 4 x 75 on 1:30. First set was ladder starting off with all fly and adding in free as I went through the set. The second set was reverse of first set. Finished workout with shooters -had fins on.

    Sunday, light workout at the gym:

    1 set of 20 squats with bar
    1 set of 10 lat pull-downs
    2 sets of 10 push-ups with bosu ball
    1 set of 100 bicycles
    1 set of 50 good morning darlings
    2 sets of 50 side-crunches - 1 set each side
    1 set of 25 back extensions

    Tonight, drove up the mountain to train with masters group. We had planned in advance to warm-up and do a few hard all-out swim from a dive.

    Warm-up: 700 easy

    1 x 50 fly
    100 easy
    1 x 50 free
    100 easy
    1 x 50 breast
    100 easy
    1 x 50 fly

    200 easy

    1500 SCY

    Felt really sluggish on the first 50 I did. Kind of picked things up a bit through the swims as I went faster on the last 50 fly than I did on the first 50. Kind of felt sluggish and not very powerful on the set though. I needed to do these though as I have not done a meet in 8 months. Plan is to swim 2500 yards tomorrow.

    It was so good to see the group. We have a new swimmer on the team who shows an enormous amount of potential. The other swimmers are swimming FAST and are going to make some big drops from their times at Auburn last year.

    I wonder if I'm backing off too much. I feel like I'm not doing anything. I'll do some more race efforts on Thursday to practice going at race speed again. Next week, I think I'll just keep all of my swims under 1500 yards. It will basically just be a warm-up each day. Meet is just 11 days away.
  2. 2/1/10-Surprisingly Spry

    by , February 1st, 2010 at 08:43 PM (The Labours of SwimStud)
    Somehow the MACK truck didn't run me over during the night between the swim meet yesterday and waking up this morning.
    I got over to the pool for 1:30 and did the following, which I thought would be a good balance of recovery and effort swimming. I wore fins for much of the workout.

    3 x 200 FR with snorkel
    2 x 50 Side kick
    2 x 50 6 kick switch
    2 x 50 3 & glide
    2 x 50 Catch up
    2 x 50 EZ
    10 x 75 1:15 1-4desc, 5ez, 6-10 rpt No Fins
    3 x 50 EZ No Fins
    4 x 100 2:00 max SDK each wall-mod free to next turn. No Fins
    2 x 50 BK streamline K
    2 x 50 BK K with rotation
    2 x 50 3 & glide
    4 x 50 BK did somewhere 1:15-1:30 No Fins
    3 x 100 BK No Fins
    300 Kick No Fins

    Got out and hit the gym for 45 minutes of lifting and 15 stretching and some sit ups.

    Updated February 2nd, 2010 at 08:00 AM by SwimStud

  3. Rough Day, Monday, Feb. 1

    by , February 1st, 2010 at 05:20 PM (The FAF AFAP Digest)
    Not a sterling day for me. Woke up and my eyes were killing me. They've been somewhat painful the last couple days. But when I woke up this am, I knew I had either iritis or keratitis. I was lucky enough to get an emergency appointment with my opthamologist, which resulted in prescriptions for restasis (for dry eye) and tobradex (steroid drops). I seem very prone to this condition ... seems to happen every year or so. I'm not supposed to swim until Wed. at the very earliest. Opthamologists think swimming is an evil sport ... We couldn't really figure out what caused the attack, but it could have been a change in pool chemicals.

    Then, just to add insult to injury, I came home and pulled a Q. I was heading to take out the garbage and I slipped on ice on my step and fell forward, catching myself on my right wrist. Very painful and swollen. Took myself in to get an x-ray, which was negative. Looks like a sprain. &*%$&*#

    I was, in fact, due for a rest day. But I would have preferred the real deal ...

    I will now be putting hot towels on my eyes and ice on my wrist.

    January Totals:

    Chris inspired me to look at my Jan totals, which were:

    Swim, 18x, 64,350+ yards
    Dryland, 13x
    Yoga, 8x
    Spin/Run, 3x

    I think this means I've been swimming more like 4x a week instead of 5x. Perhaps I've been too consumed with my dryland obsession lately? 24x cross training is fairly substantial. But I do feel like I'm in decent shape all around.

    I am doing pretty well on my new year's resolutions:

    New Years Resolutions: (1/1)

    1. stretch more
    2. improve my fly SDK
    3. go gluten & lactose free
    4. get the potato chip addiction under control
    5. try life as a redhead
    6. discover coping mechanisms to deal with strong willed drama queen teenage daughter who gets her cdriving permit this year.

    Updated February 1st, 2010 at 09:56 PM by The Fortress

  4. Monday, 2/1/10

    by , February 1st, 2010 at 04:56 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    400 swim free
    200 kick rev IM order by 50s
    200 pull free w/p&b
    4 x 50 drill/build by 25 on 1:00
    (1-2 free, 3-4 back)

    4x around choice:
    {(did 1, 3 free, 2,4 back)
    3 x 50 kick w/10 sec. rest
    (around 55 sec for free w/ board, 60 sec on back)
    200 swim on 3:20
    (free was 3:00, 2:52; back was 3:07, 3:02)
    4 x 25 descend 1-4 to FAST on :30
    (free 20->16, back 23:->18)

    Try to descend the 200s by round as well

    swim down 200
    Total: 3000 yards

    After work - 3 mile run on treadmill at the gym.

    Updated February 2nd, 2010 at 10:57 AM by poolraat

  5. Mon Feb 1st 2010 5:09 in a 500 fr

    by , February 1st, 2010 at 03:25 PM (Ande's Swimming Blog)
    Mon Feb 1st 2010

    got in and splashed around yesterday, planned on lifting weights, but went to bed past 2:00 am on Sat night so I skipped them to rest up


    scy, diving well, (bit warm)
    Whitney coached
    5:30 - 6:45
    swam with mike lovato & Max
    beside tyler, todd, mike V, erin, nate, & doug
    dove in 5:35ish

    Warm Up
    assigned 1000
    did 600 ish

    Main Set

    4 x 25 fl on 30 12.5 fast 12.5 easy

    4 x 50 on 35 right into
    3 x 100 on 1:10 right into
    2 x 200 on 2:20 Made it
    100 easy

    4 x 25 bk on 30 12.5 fast 12.5 easy

    assigned: 500 fr pull, rest 30 sec, 500 fr pull faster
    did: changed into B70 legs (my pulling equipment) did 450 fr easy to mod, rested 45 sec, then swam a strong 500 fr
    WENT 5:09, which kinda surprised me, but it was way easier than swimming pretty hard for an hour

    4 x 25 br on 30 12.5 fast 12.5 easy

    2 rounds of
    (5 x 100, 4 on 1:15 done 50 k 50 fr, 1 easy)

    4 x 25 fr on 30 12.5 fast 12.5 easy

    50 easy

    2010 MEETS:

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

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

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -02/02/10

    by , February 1st, 2010 at 12:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 1:40
    2 X 200 3:00
    4 X 100 1:40
    8 X 50 :45

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

    10 X 50 1:05
    #3-6-9 @ 100%

    1 X 100 IM 1:50
    1 X 100 stroke 2:00
    2 X 50 stroke 1:00
    Three rounds. Break between rounds.
    Round 1: fly 2: back 3: breast

    1 X 200 free 3:00
    4 X 50 free*fast* 1:00
    Three rounds, break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. The Sunny Side of 150

    What joy: I'd noticed my clothes were beginning to feel a bit loose, and so weighed myself this weekend: 148 on the nose--a loss of 2.5 pounds since January 8.

    I never had problems with my weight until I moved out to New Hampshire and had to start commuting 4 hours a day (don't ask) to work. Instead of exercising an hour a day six or seven days a week, as had been my habit, I was suddenly exercising maybe one hour a week. Needless to say, my weight ballooned up from a lean 135-140 to nearly 165, more than I'd ever weighed in my life. I found this incredibly depressing and also incredibly frustrating, because I felt like there was nothing I could do about it.

    In the fall of 2006, I started losing some of that weight, mostly by accident--a few inadvertent small changes to diet and a bit more consistent exercise--and when I realized losing weight was much easier than I'd initially believed, I was motivated to shed the rest of those pounds. By the summer of 2007, I was back to 140, and feeling much more like my old self. That fall, I started taking master's swimming classes, challenging myself more physically. I also re-configured my commute, so that it takes much less time, giving me back a precious hour each day.

    This past summer and fall, some of that weight crept back on (it's amazing how quickly this happens with just the smallest changes to diet and exercise), and before I knew it, I was up to almost 155.

    So I started the whole process again, and this past weekend, I hopped on the scale and saw the "sunny side of 150" for the first time since last summer. What a relief.

    I try not to obsess about weight too much, because I think it's just psychologically unhealthy. However, when I lost all that weight in 2007, I had to replace my entire wardrobe--literally from underwear to coats--a not-insignificant investment of money, and if I gain too much weight back, I would have to spend that money all over again. So I have financial incentives to keep the weight off. After all, I need that money to purchase more swimming gear and paraphernalia.
  8. Monday Feb 1, 2010

    I was late. I actually left my house on time but forgot that my gas gauage was on E. It had been on E and I didn't want to risk the 30+mile drive with almost no gas.


    400 Free
    200 Kick
    200 Pull
    4 x 50 drill/build choice 1:00

    (I got all but the 50s in)


    5 x (3 x 50 k on 1:00, 200 free on 3:00, 4 x 25 on :30)

    I joined in on the 25s at the end of the first round and completed 3 rounds. There wasn't enough time for anyone to get five in. I did a 50 ez at the end so I ended up with about 2400 yards.

    I have been having my butt handed to me by my trainer. Lots of plyo. We've been jumping and working the core, the lats, etc. Best dryland I've had. Starting to feel like I'm actually going to be in good shape and have something to taper off of for nats!

    Monday Night:

    Hour of weights, plyos and core work. Stretched a bit after. Pushed hard and felt good. This is the best I've been about dryland ever. Hoping to see the results in the pool!

    Updated February 3rd, 2010 at 01:03 PM by FlyQueen (to add PM workout)

  9. Not bad but not good either

    by , February 1st, 2010 at 07:24 AM (Mixing it up this year)
    This morning on the first 100 of my set I felt some pull in the muscle on back of my neck. Not enough to make me stop but enough to annoy me the rest of practice. Now it is time to work on loosening the muscle and find all the trigger points.

    10x100@2:00 Free 1/2pull 1/2kick
    500 Free kick w/fins as 200 EZ/100Mod/100EZ/100 Fast
    500 Fly kick w/fins on back every 3rd sprint
    5x100@1:30 Free w/paddles & bouy descend went 1:27, 1:25, 1:21, 1:18, 1:14
    5x100@1:40 w/paddles as 50Free/50Back went 1:29, 1:28, 1:26, 1:24, 1:21
    100 Free kick w/fins & snorkle
    100 Free swim w/fins & snorkle
    100 Free kick w/fins & snorkle
    200 Back w/fins Easy and loose

    Total 3500 yards
  10. One Hour Swim Day

    Today I did the One-Hour Swim with Team New York Aquatics. I was in the first heat of a whole OHS extravaganza day. I ended up with 4315 yards, which was less than I’d hoped for but plenty to make me tuckered and sore. It’s a tough event, that one-hour swim.

    My strategy with coping for swimming for an hour straight is to give myself permission to do a 50 backstroke at the end of every 500. Today I ended up taking the backstroke option at the 1000, 2000, 2500, 3500, and 4000. Since I’m about as fast a backstroker as I am a distance freestyler, it doesn’t cost me much yardage but feels like such a luxury.

    After my 8am heat, I timed for my amazing friend Hannah (who took out her first 500 about as fast as I swam my 500 in last week’s meet, and then proceeded to just get stronger as the hour went on). Then for the 3rd heat I was on pom-pom duty. That was fun. (Yes, we had actual pom-poms—someone had brought an 8-pack of neon orange ones to the event. Who knew that pom-poms came in 8-packs?). However, appropriate cheers for the OHS are a bit sparse. I suggested a few:

    KEEP—THAT—PACE (clap, clap)
    KEEP—THAT—PACE (clap, clap)


    (at the :40 mark)
    TWO-THIRDS DONE! (clap, clap) TWO-THIRDS DONE! (clap, clap)

    (plus similar cheers at the :45 and :50 minute mark)

    but truthfully, these were not the most compelling of chants. Does anyone have any suggestions for next year?

    Today’s swim was the first hard swimming I have done since last Sunday’s meet. I have been having problems with muscle spasms in my upper back. I’ve swum some, but easy and short. I felt lucky that once I got going today, I had no problems. I’m headed back to Florida tomorrow, so I’m hoping that some warmer weather will bring some relief.
  11. Saturday Jan 30th 2010 hour swim

    by , January 31st, 2010 at 06:29 PM (Ande's Swimming Blog)
    Saturday Jan 30th 2010


    scy, main pool (with blocks)
    Whitney coached
    5:30 - 7:00
    had my own lane
    swam beside tyler & brandon
    Wore B70 full


    Went 5270
    100 yards less than last year
    went out too hard
    didn't warm up
    tyler got 300 on me
    i was ahead of brandon for a while but couldn't hold my pace, wonder how I would have done in just a leg skin

    0050 00:28.9
    0100 01:01.6
    0200 02:07.9

    0500 05:31.6

    1000 11:12.3 5:39.7

    1500 16:53.8 5:41.5

    1650 18:34.5

    2000 22:30.5 5:36.7 11:18.2

    2500 28:10.2 5:39.7

    3000 33:57.7 5:47.5 11:27.20

    3300 37:27.8 18:53.3

    3500 39:47.0 5:49.3

    4000 45:40.8 5:53.8 11:43.1

    4500 51:24.2 5:43.4

    4950 56:31.9 19:04.1

    5000 57:06.0 5:41.8 11:25.2

    5200 59:17.4

    Updated February 1st, 2010 at 04:47 PM by ande

    Swim Workouts
  12. POSTAL

    Well I thought I would be able to knock out 100 miles for the month of January, but I missed by a bit, completing only 92.07 with 4 no-swim days. I could have hit 100 if I had done two 3 hour sessions this weekend... instead I took off saturday so that I might have a decent hour postal today.
    My goal was 5000, 125 yds better than my best a couple of years ago. Last year, I swam the hour a couple of weeks post-op and stopped after 4500 with a minute or two left on the clock.

    5000 yds/hr = 1:12/100 yd pace

    Here's my breakdown:
    @100 - 1:06.32
    @200 - 2:17.01
    @500 - 5:48.27
    @1000 -11:40.72
    @1650 -19:16.89
    @2000 -23:25.27
    @3000 -35:21.10
    @4000 -47.22.33
    @5000 -59.27.68
    5047 total
  13. Yoga w/Jazzy + Swim, Sunday, Jan. 31

    by , January 31st, 2010 at 05:15 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    I hate to make poor Geekity's weekend worse, but it's time for him to PAY UP on his wager. Today, Jazz and I ventured to the Reston/Lameton bikram yoga studio for 90 minutes of exercise. Geek had stated that Jazz could not/would not do 90 minutes of any form of exercising (much less hot yoga). Since he did, and did it very well, Geek will now be forced to ... drum roll ... swim a naked 200 fly.

    Jazzy did much better than I did my first time in this class. He didn't attempt to run from the room after an hour due to heat overexposure. In fact, he said the heat wasn't unduly bothersome. This studio, I will say, is less hot than the Falls Church studio. Probably more like 105 degrees than 110. Hopefully, Jazz will post his thoughts later today. It's hard to love hot yoga the first time, as it's so difficult. (In fact, FlyQueen absolutely hated it.)

    We discussed briefly whether the balancing series would be beneficial for swimming. I thought it would be as balance and core strength seem important for swimming. Jazz wasn't sure. He thought swimmers should naturally be good at the balance postures, and felt he wasn't that good. However, he did vastly better than most people I've seen attempting them for the first time. There were plenty of chicks in yogakinis and a lack of dirty hippies as well.

    See photo below of Jazz sweating with a rack of yogakinis in the background. Too bad that Speedo didn't join us and get a lavander scented towel.

    Later today, my children were all hanging with their friends and Mr. Fort was working, so I headed to the pool and did the following:


    Warm up:

    700 various

    Hypoxic Kick Set:

    40 x 25 dolphin kick w/MF @ :30, continuous

    1-10 = left side
    11-20 = twirling
    21-30 = right side
    31-40 = back

    Tried to work both sides of the kick.

    50 EZ

    Main Set:

    4 x (100 easy speed fly w/fins + 50 EZ) @ 3:00
    (7 SDKs off each wall, worked on holding top half of body still, went 1:03ish)

    100 EZ

    2 x (2 x 50 dolphin kick w/board @ 90% @ 1:00 + 50 EZ)

    100 EZ

    4 x (25 fast free + 25 EZ)

    100 EZ


    6 minutes of vertical kicking
    odds = breast kick
    evens = dolphin

    4 x 50 breast pull w/pull buoy

    50 EZ

    Total: 3400 +VK



    My legs felt strong on the hypoxic set. But after that, and likely as a result of yoga too, they were pretty shot the rest of the workout.

    Looking back at my week, I did yoga 5x (WTH?!), swimming 4x (approx. 15,000), drylands 3x and a quick spin. I haven't had a day off since Jan. 16 when I tooled around Northwestern and Chicago. I'm going to try to train hard the next week and then have a recovery type week before my meet in Richmond on Feb. 13-14.

    My speed felt off on the 25s today. I think I'm going to have a 10 x 25 AFAP day this week.

    Now it's off to dinner with friends. I'll be sleeping in tomorrow as there still is no school (end of semester).

    Updated January 31st, 2010 at 05:35 PM by The Fortress

    Swim Workouts , Yoga
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  14. Sunday Morning :)

    by , January 31st, 2010 at 04:46 PM (Swimming, Life, and Other Stuff!)
    Swimming with Nasti's this morning!
    I was weary today. I was expecting to feel this way since I swam hard (but short) yesterday. It was an easy workout so I tried to think technique and plodded through.

    **600 freestyle swim warm-up build
    **4 X 100 Free on 1:45
    **2 X 200 on 3:30 both free
    **1 X 250 on 4:15, Break and rest :10 sec each 50.
    **2 X 150 on 3:00 Stroke (I did backstroke)
    **1 X 200 Free on 4:00, Break and rest :10 each 50.
    **200 Freestyle Hard (2:55 )
    **6 X 50 Kick on 1:00 with fins.
    **150 cool-down (100 backstroke/50 1 arm fly drill)
    2,800 scy

    Had a good brunch afterwards then retired to the basement to work. I am currently on break with a glass of chard. I am going back down shortly. I'm going to have a cool basement workout area! (It's going to take a while though. My helper (the tech man) is dragging his feet this afternoon!
  15. 1/31/201 Swim Meet Aftermath

    by , January 31st, 2010 at 02:45 PM (The Labours of SwimStud)
    Well got up and swam at a local meet in a YMCA pool today. Had a couple of good swims, 2 okays, and one complete waste of effort!

    So what went right?
    200 BR and 50 BR. I had a couple of good swims here although not PB's for January it was a fair result.

    200 BR:
    1:25.00 (44.91)
    2:09.83 (44.83)
    2:53.01 (43.18)
    Looks like I got a good set of splits and a not too shabby time for this time of year. YOY is a smidge better from 2:54.5!

    50 BR:

    Going sub :34 in January is good news--closest YOY compare I have is :34.21 from SCY Zones 09! I jammed my damn finger on the finish, but someone said that's how you know you swam hard!

    50 FR:
    YOY I came down from :28.67 and this was 5 heats after my 200 BR. I am OK with this time when I factor that in.

    100 FR:
    1:03.99 (didn't write splits prob :29 & :34)
    Feels like a bad swim when looked at but YOY again down from 1:04.7, I also got spooked on turn #3 and thought I was at the turn but I was a yard shy and so kicked in with arms by my side...probably worth .5-1 sec with momentum loss.

    50 FL:33.99
    Well I've been trying to change my stroke and I think I got too hooked on trying to get that going that I left my kick behind. Was told I was using a really short stroke too, and my hips were dragging.
    Add to that I got lost at the wall and should have glided (but I wasn't kicking) and did a half stoke and really ugly turn...I just wanna forget about it.
    See the below thumbnail for the ominous lane designation that I spotted before the 50 FLY!

    So not bad, especially when you consider the event order 200 BR, 50 FR Back to back, 50 BR not more than 5 mins later. Then 50 FL and 100 FR later in the meet when more tired...I guess after 3years I am not going to PB every time but I got a couple of solid swims some really nice comments from spectators on my 2 BR, which from my swimming POV felt really great and probably a tiny bit too I'm looking forward to next time.

    Updated January 31st, 2010 at 05:35 PM by SwimStud

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  16. Sarasota Y Sharks Masters: 5:30 AM Workout

    by , January 31st, 2010 at 11:09 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    3 X 200 3:20
    4 X 150 2:30
    5 X 100 1:30

    2 X 200 kick 4:30
    3 X 100 kick 2:15
    6 X 50 kick*fast* 1:15

    1 X 100 easy
    8 X 25 fast :40
    Swim it three times, short break between rounds.
    All choice.

    1 X 200 3:00
    4 X 100
    Three times through.
    100's: Round 1: 1:30 Round 2: 1:25 Round 3: 1:20

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Saturday Run Around Day

    by , January 30th, 2010 at 11:09 PM (Swimming, Life, and Other Stuff!)
    I missed my 7:00 a.m. wake-up call so I didn't swim with my new group at Monon. I ended up going to Nasti's at 10:00 a.m. for a totally delightful swim. The swim was short but I hammered the 100's and felt great! I have been working hard on my Freestyle Catch and I am feeling steady progress. I think my kicking is getting better too. I caught myself accidently kicking hard today without thinking about it. I always assumed my toes were pointed and streamlined; I don't think they were. I've been working on that and its seemed to help the whole kick.

    Yesterday's chiro was a little better than last week. The 5 a.m. workout before work helped a little. I did the stretches in the new "Swimmer" mag throughout the day leading up to the appointment and tried not to get too anxious about it. My chiropractor is amazed at the knots between my shoulders and neck. She advised Grass-teck(???) treatments before my next cracking. My insurance covers it so I said "sure ."

    I hung out with my eldest daughter today. I think she is feeling more "empty nested" than me. Losing her 2 sibs to college out of state has been rough on her!
    We did a little shopping, visited the always amazing Indianapolis Children's Museum, and started cleaning out my basement. My goal is to make the basement a really nice workout area with a big flat screen for a focal point. We already have some great equipment down there; the only problem is it's such a pit I hate the atmosphere!

    Todays workout:

    *400 Free Warm-up Swim
    *5 X 100 Free on 1:55 (Averaged 1:22's)
    *150 recovery swim (backstroke)
    *4 X 100 Free on 1:50 int. (Averaged 1:22's)
    *150 recovery swim (backstroke)
    *3 X 100 Free on 1:45 int (averaged 1:24's)
    *150 recovery swim (backstroke)
    *2 X 100 Free on 1:40 int (averaged 1:25's)
    *150 recovery swim
    *6 X 50 on 1:00
    *300 cool-down swim (3 reverse 100 IM's)
  18. 18.76 Miles!

    Swam a nice 2600 on my own today, bringing my January total to 18.76 miles. Wow! It's amazing the perspective you get when you keep track of everything with a FLOG.

    Even the flip turns worked better today. I also worked on some open turns, did a lot of kicking, and worked on the timing of my breaststroke. It's not too bad, considering I have twenty years' worth of bad habits to correct.

    Total workout came to about two hours, though 15-20 minutes of that was flip turn drills. The freestyle turn is pretty good... the backstroke turn, not so much. I did realize that if I want to work on any specific skill, I need to make that a priority at the start of the workout and not wait until my legs are dead from kicking. LOL!
    Swim Workouts
  19. Saturday, 1/30/10

    by , January 30th, 2010 at 06:33 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Swim 600 mix strokes
    Kick 200
    8 x 50 on 1:00 alt. drill/build by 25
    (did 3 free, 3 back , and 1 each fly and breast)

    2 minutes rest
    50 fly fast off blocks
    (went ±32,)
    50 easy free

    300 swim back smooth
    kick 6 x 50 w/10 sec. rest, descend 1-3 to 80%, 4-6 to about 85%
    (kicked on back)

    2 minutes rest
    50 back fast off blocks
    (went ±37, calves cramped on push and didn't kick the 1st 25)
    50 easy free

    pull 6 x 100 free, smooth w/paddles & buoy, 1-3 on 1:50, 4-6 on 1:30
    swim 6 x 50 on 1:00 descend 1-3, 4-6 to about 85%
    (did 1-3 free, 4-6 back)

    2 min. rest.
    50 free fast off blocks
    (went ±30)
    50 easy free

    swim down 300 nice and easy
    Total: 3300 yards

    Ran 25 minutes, including walk to warmup and cool down, 2.3 miles.
  20. Stretch & Core, Sat. Jan. 30

    by , January 30th, 2010 at 04:41 PM (The FAF AFAP Digest)
    We're getting a quasi snow storm here. It's still coming down and everything, including the high school districts swim meet finals, is cancelled. I decided to keep working on my stretching (my only new years resolution) and do some core work at home.

    Power Yoga, Rodney Lee

    I popped in this 60 minute DVD. It was pretty good, perhaps a few too many downward dogs for my taste, but worthwhile. I have a suspicion that the DDs may stretch the shoulders too much, consistent with the recent article in Swimmer magazine.

    I liked the Bryan Kest DVD better. I wish there were more Bryan Kest power yoga DVDs, but he seems to have his more recent advanced routines, which are even less vinyasa focused, on CD. I likewise liked the P90X yoga DVD better than this one. And I still like bikram better than all of them!

    P90X Core Synergistics:

    I popped in this 60 minute DVD later in the day with the following exercises: I substituted the power wheel for a few plank-related exercises and skipped the last 10 minutes of stretching.


    I'm actually enjoying doing the yoga DVDs at home. I feel like I get in a LOT of stretching I wouldn't otherwise do on my own, along with some further core strengthening. If I can keep this up, it will be interesting to see how/if it transfers to the water.

    Now, I'm hoping the Reston/Lameton bikram studio will, in fact, be open tomorrow for my session with Jazzy.

    Updated January 30th, 2010 at 09:13 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga