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  1. Ford F150?

    by , February 2nd, 2010 at 08:29 PM (The Labours of SwimStud)
    Well it wasn't quite a MACK truck but something caught up with me overnight. Meet fatigue took a day late in arrival and today my body was achey just getting up.
    I did 40 minutes on the elliptical but I never felt like I got up to where I can normally so I drank a protein drink afterward to help my system out and give me an energy lift.

    More swimming tomorrow...maybe some IM work...we'll see.

    Updated February 2nd, 2010 at 08:59 PM by SwimStud

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  2. Drylands + Quick Kick, Monday, Feb. 2

    by , February 2nd, 2010 at 05:47 PM (The FAF AFAP Digest)
    Drylands:

    I started off with some med ball slamming in the racquetball court, trying not to use my right hand much. Someone must have complained b/c I was kicked out after 5 minutes. But I was told I could do slams in the Personal Trainer room, which I did. And I discovered that's where they hide all the good toys -- jump ropes, power wheels, ladders, etc. So I just worked out in there the whole time.

    med ball slams (twisting, forward, starter-type, overhead, single arms etc.)
    ladder hops, forward & lateral*
    bicycles, 2 x 100
    dead bugs on bosu, 2 x 25
    kettleball snatch, 20 x 2 x 25
    power wheel roll outs, 2 x 25
    goblet squats, 60 x 2 x 15
    back extensions, 20 x 4 x 15
    box jumps, 1 x 10 (these felt slightly dangerous with glasses on, so I desisted)
    rock star jumps, 2 x 10
    jump knee tucks, 2 x 10
    P90X steam engines w/hand weights, 2 x 50

    * I don't think these are particularly useful for swimming or fitness training.

    10 rounds of:

    1 x 100 jump rope hops
    1 x RC exercise (tricep kick backs, external & internal rotators, prone scapular scrunches, ball on wall, 3 position arm extensions)


    Kick/SCM/Solo:

    I didn't have time to journey to the rec center, so "swam" in the hot gym pool. It was super hot today -- ugh! Just did a quick kick workout with a board and my prescription goggles to avoid contaminating the eyes with chlorine.

    Warm up:

    200 flutter kick w/board
    200 evil kick w/board

    Main Set:

    20 x 50 kick w/board @ 1:10, done as 25 AFAP + 25 EZ
    odds = flutter
    evens = dolphin

    I thought I might be too tired for these right after drylands, but I felt pretty speedy on the fast kick portions

    50 EZ kick

    5 minutes hot tub; 5 minutes steam

    Total: 1450 meters kick

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

    Commentary:

    Glad I got two good sessions in today b/c we're supposed to get another 4-6 inches of snow tonight. I have no use whatsoever for snow. Inevitably, school will be cancelled or delayed. If it is, I will likely do a couple workout DVDs at home. Or hopefully, the rec center will still be open.

    Speaking of DVDs, my brother (who has been doing P90X for awhile) is now switching to the Insanity program. http://www.extremefitnessresults.com/insanity.html. It does look pretty insane, and with a fair amount of core work involved.

    My wrist is somewhat sore after the drylands. I tried to focus on pylos, but the roll outs might have been a bit much.

    I was also happy to recently discover that I actually can eat some cheeses. http://answers.google.com/answers/th...id/172205.html

    News Flash:

    Jazzy went to hot yoga AGAIN and even liked it.

    Updated February 2nd, 2010 at 08:51 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Tuesday, 2/2/10

    by , February 2nd, 2010 at 04:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    10x100 w/10 sec. rest:
    #1 free
    #2 back
    #3 kick
    #4 back
    #5-6 drill/swim by 50
    (free drill: fist and catch up)
    #7 IM
    #8 reverse IM
    #9 build free
    #10 build back

    kick 2x around:
    {
    150 w/20 sec rest
    3x50 on 1:00 descend 1-3
    (did round 1 with board, round 2 on back)
    }
    swim 3x around
    {
    150 on 2:30
    (went free, back, free by round)
    3x50 no free on 1:00
    (went fly-back-breast on round 1&3, all back on round 2)
    4x25, 1st 15m fast on 40
    (round 1 free, round 2 back, round 3 fly)
    }
    200 swim down
    --
    Total: 3000 yards

    Updated February 2nd, 2010 at 08:03 PM by poolraat

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  4. Sarasota Y Sharks Masters 5:30 Workout -02/03/10

    by , February 2nd, 2010 at 02:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 200 3:20
    3 X 100 1:40
    4 X 75 1:10
    Swim it twice

    2 X 200 kick 4:30

    8 X 25 kick*fast, no board* :40

    4 X 200 pull 3:00
    4 X 150 pull 2:15
    4 X 100 pull 1:20 or 1:30

    1 X 100 easy 2:00
    2 X 50 build 1:00
    8 X 25 fast :40
    Two times with a break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  5. Bobble-head, that's me

    Lots of kicking in class tonight. Ugh. Feel like I'm getting sick, which doesn't help. Still, I was amazed the yardage added up to 2400. It seemed like it should have been closer to 2000. I'm still doing that weird bobbing thing with my head. Anyone know any good drills for keeping the head steady during freestyle? In backstroke it's no problem: you can just do ducky drills (and I seem to have a knack for going backwards anyway, which surprises nobody who knows me well). But you can't do ducky drills in freestyle, unless you have a snorkel, which I don't.
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  6. Tue Feb 2nd 2010

    by , February 2nd, 2010 at 10:37 AM (Ande's Swimming Blog)
    Tue Feb 2nd 2010

    WEIGHTS

    TODAYS SWIM PRACTICE

    scy, main pool
    Whitney coached
    6:30 - 8:00
    swam with Marcio & Max
    Beside Nate, Erin, Sharon, Ritchie, mike lovato, Mike V, & tyler


    Warm Up
    3 x 300 done 50 fr 25 stroke

    Main Set

    10 x 100 on 1:20 done 75 fr 25 best/bk

    800 done 100 k 50 fr 50 rest

    10 x 100 on 1:30 done 75 fr 25 worst/br

    800 done 50 fr 50 rest 50 k 50 scull

    10 x 50
    odds 2 breaths
    evens strong

    50 easy

    2010 MEETS:

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


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

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN
    Categories
    Swim Workouts
  7. From the mixed-up stroke files

    Yesterday I swam at the Panama City Beach Aquatic Center. There were four fighter jets roaring overhead in tight formation when I arrived—maybe rehearsing for the Super Bowl? I swam on my back a lot hoping they would return, but they didn’t.

    I was pretty tired from Sunday’s One Hour Swim and from traveling down here yesterday, so I just did a little wiggle-around-in-the-water workout. Here’s how it went:

    1000 warmup

    Chimerical stroke set:
    Twice through:
    2 x (25 FL Kick / 25 Freestyle with fly kick / 25 Backstroke with fly kick)
    2 x (25 BR Kick / 25 Freestyle with BR kick / 25 Backstroke with BR kick)
    [I’ve been seeing a lot of plush toy chimeras lately, like this bunny/dolphin creation. Is this a trend?]

    400 SKPS warmdown

    That was it!
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  8. Who needs sleep...

    by , February 2nd, 2010 at 07:23 AM (Mixing it up this year)
    Was up most of the night working. Got 3 hours sleep but it was broken up. I had been up for 2 hours when the alarm finally went off and since I was awake I went off to swim.

    1000 as 100swim/pull/swim/kick/swim

    1 of each stroke but breast was w/dolfin kick
    4x[100 Sprint w/fins
    ....[300 easy kick w/fins
    #1-free 1:01 #2-fly 1:12 #3-back 1:10 #4-breast 1:34

    5x100@1:30 Free w/paddles & bouy
    200 Easy Free

    Total 3300 yards
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  9. What are you taking a bath for? it ain't Saturday!.(nipple)

    by , February 1st, 2010 at 11:30 PM (Chicken's Nuggets)
    Not sure if I've got permission to air this, but we all look fabulous, so here goes!

    The Promontory Penguins make-up New Year's polar bear dip (women's division). Jan 31st 2010.

    [ame="http://www.youtube.com/watch?v=9_6rrNPLbJA&feature=PlayList&p=3D50D1F19A3 DFA3D&index=2"]YouTube- Point penguins make up swim, women's division[/ame]

    Updated February 1st, 2010 at 11:56 PM by Chicken of the Sea (making the title more sensational, on advice from Vlog the Inhaler)

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  10. Non-alcoholic digestif for a queasy mind

    by , February 1st, 2010 at 11:25 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    In contrast to an apéritif, i.e., a bump (as they say in Minnesota) of spirited beverages designed to boost ones appetite before a meal, a digestif is consumed post-prandially. Such drinks often contain contain bitter or [ame="http://en.wikipedia.org/wiki/Carminative"]carminative[/ame] herbs that some (the writers of Wikipedia, for example) believe will aid digestion. In my drinking days, there was nothing better than a pitcher or two of digestifs to both soothe, and create a subsequent even worse case of, queasiness.

    I have been a teetotaler for 4 years plus now, though the thought of rejoining the world of such elixirs, with their french names and air of refinement and promise of short-lived euphoria, well the thought has been with me a lot of late, intensifying, turning over and over in my head like the tequila worm itself, awakening from his own pickled coma.

    In any event, for now at least, my digestifs still remain metaphorical.

    After writing Manifesto of Rattus Jimicus the other day, I decided I needed to take a break from all tumult and travail. From Saturday night till this Monday morning, I refused to turn on the computer or watch any kind of news-related opinion television programming that might poke or prod at our inflamed social rancor.

    I think this Internet-and-Punditry Sabbath has done me good, and I hope to institute it on a regular basis. But even with a day off, I am not fully recovered from the effect recent obsessions have had on my sense of well-being.

    Some of the effects are palpable. I feel, for instance, strange sensations in my chest, as if an aorta might consider exploding at the most minor of provocations. I am dizzy, too, and fear that the cranial gaskets themselves have reached their elastic limits. My gag reflex is triggered by the slightest adverse stimulus, and it seems only a matter of time before I cannot help but vomit on people that I don't like.

    I don't mean or want to do this! But the peristalsis of the esophagus can sometimes have a mind of its own. There is only so much queasiness a wretch can take before it causes him to, well, retch.

    So, to calm myself down, my psyche and my digestion, in the absence of a true digestif and its healing carminative compounds, I have done for me what has often proven to be the next best thing: make light of my upsets through the crafting of a child-like cartoon.

    This one presents a recurrent fantasy of mine--that all my infirmities, my writers block that seems to be fast making me unemployable in my chosen profession; my chronic dysthymias about this thing or that; my corporal weakness bordering on such physical transubstantiation that it calls to mind some sort of wraith, phantasm, haunt, or kelpie inhabiting the House of Usher.

    to combine all these things, acknowledge how very much they enervate me down to the last anemic corpuscle, but then--and here's the fantasy that is at the root of my hypochondria--to imagine some superb diagnostician somewhere will test me for all of these things, and fine me so lacking in the wherewithal to accomplish anything, that he or she publishes in a Reputable Scientific Journal my case, adding that it is nothing short of heroism that such as I can do the merest trifle.

    Here, then, is such a cartoon digestif for the dyspeptic dry drunk Jimi, wishing for the stronger stuff.



    If you feel the same way as I do--and I suspect there is a legion of us out in the world with exactly these same feelings!--I grant you my absolute permission to download this cartoon, substitute your own head where mine now sits, scotch-tape the whole thing to your refrigerator, or bathroom mirror, or the top of the case where you keep your burglar tools--any place, in short, where you are most likely to see it upon first awakening--and use it to cheer yourself up.
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  11. 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.
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  12. 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

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  13. 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

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  14. 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

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  15. 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

    TODAYS SWIM PRACTICE

    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
    Countdown

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN
    Categories
    Swim Workouts
  16. 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)
    SCY

    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%
    Choice.

    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

    5100Y
    Categories
    Swim Workouts
  17. 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.
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  18. 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.

    W/U

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

    (I got all but the 50s in)

    Main-set

    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)

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  19. 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
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  20. 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)

    and

    (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.
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