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  1. Wed May 20th, 2009

    by , May 20th, 2009 at 11:20 AM (Ande's Swimming Blog)
    Wed May 20th, 2009

    Yesterday FINA launched their list of [ame="http://forums.usms.org/showpost.php?p=180995&postcount=1195"]Approved Suits[/ame]

    JeremyC asked me about suits and here is [ame="http://www.usms.org/forums/showpost.php?p=181101&postcount=1197"]my response[/ame]

    Experimenting with fly kick freestyle (FK fr) when I'm swimming sets where I'd use a 2 beat kick. FK fr feels faster than fr with a 2 beat kick

    NEXT MEETS

    Thu June 11 - 14, 2009
    Senior Circuit #3
    Austin, TX

    Fri July 18 - 19 2009
    USMS South Central Zone Long Course Championship Meet
    Woodlands, TX



    TODAYS SWIM PRACTICE

    LCM & SCY
    6:30 - 8:00
    whitney Coached
    TSC main pool diving well
    swam with tyler, todd,& larry
    next to chris, beside marcio, doug, & ned

    warm up LCM
    500 fr done 200 fr 50 k
    400 fr
    300 k
    200
    100

    MAIN SET SCY

    3 x 200 fr on 2:20
    made it did FK fr on first 100

    10 x 50 on 50 done 1 fl, 2 bk, 3 br, & 4 fr

    3 x 200 fr on 2:20
    made it did FK fr on first 100 of 1 & 2,
    did FK FR the whole way on #3
    went 2:05

    10 x 50 on 50 done 1 fr, 2 br, 3 bk, & 4 fl

    400 IM
    rest 1:00
    300 IM
    rest 1:00
    200 IM
    rest 3:00
    put on FS pro jammer

    100 IM Fast
    dove
    went 57

    100 easy

    25 SDK Fast
    Categories
    Swim Workouts
  2. Wednesday 5/20 - What a mess

    by , May 20th, 2009 at 07:37 AM (Mixing it up this year)
    Got a call this morning about our computer systems going down and I wasn't even on call. Still got to swim though and just had no energy at all so it was an EASY swim.

    5x200 @ 3:45 Free

    500 free kick w/fins & board
    100 kick on side w/fins
    100 kick on back with rotation
    100 kick on back with partial recovery
    100 kick on side w/fins
    100 kick on back with rotation

    10x50 fly drill front skull w/fins
    600 free pull w/paddles & bouy
    100 EZ back
    300 EZ free

    Total 3500 meters
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  3. Wednesday 5/20 - What a mess

    by , May 20th, 2009 at 07:37 AM (Mixing it up this year)
    Got a call this morning about our computer systems going down and I wasn't even on call. Still got to swim though and just had no energy at all so it was an EASY swim.

    5x200 @ 3:45 Free

    500 free kick w/fins & board
    100 kick on side w/fins
    100 kick on back with rotation
    100 kick on back with partial recovery
    100 kick on side w/fins
    100 kick on back with rotation

    10x50 fly drill front skull w/fins
    600 free pull w/paddles & bouy
    100 EZ back
    300 EZ free

    Total 3500 meters
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  4. Hanging in there

    by , May 20th, 2009 at 12:31 AM (Elise's Fitness Fun)
    Haven't been in the pool since Friday. My good friend and teammate, passed away early Sunday morning after a 3.5 year battle with breast cancer. She was only 39. Her mother called me on Friday night and asked me to come over to the house on Saturday as she knew my friend did not have much time left. I got to sit with my friend a little while on Saturday. She drifted in and out of consciousness. I got the call on Sunday morning, and since that time, it has been hard to go to the pool. Hope to get back in tomorrow.

    Sunday afternoon I did get a little bit of a weight workout in:

    Bench press: 2 sets of 85 x 10
    Lat Hi-Ro: 2 sets of 130 x 10
    Tricep pulldown: 2 sets of 40 x 10
    Hammer curls: 2 sets of 10 x 10 pound dumbbell in each hand

    Core work:
    20 push-ups
    25 good morning darlings
    15 push-ups
    25 bicycle crunches
    10 push-ups
    25 regular crunches
    5 push-ups
    25 crunches with Swiss ball

    Followed weight workout with a 3.7 mile easy run

    Today I ran 6 miles at just under a 9 minute per mile pace.
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  5. Elliptical Madness!

    by , May 19th, 2009 at 09:55 PM (The Labours of SwimStud)
    No nothing to do with the path of the planet around the sun...

    Hopped on for 40 minutes and went at it like gangbusters with the HR above 150. I didn't manage to crank it up enough to get the "Too Fast Slow Down" message today but I've done it a few times..it is good to feel you're whooping the machine!

    After this I adjourned my sweaty self into the gym and grabbed the yoga ball and a mat. I thereupon commence my core routine and it went like this:
    Kneeling Plank 1:00
    Tuck and Pike x 10
    Side Dips x 20
    Leg Raise x 10
    Hyper Extension x 10

    I repeated said routine, and then did some McKenzie stretches for good measure, gulped down a mug of recoverite, drank a coffee and showered up ready to work.

    Wow, I almost made this interesting!

    Updated May 19th, 2009 at 10:21 PM by SwimStud

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  6. B70 Barbie No More! Tuesday, May 19

    by , May 19th, 2009 at 04:14 PM (The FAF AFAP Digest)
    As many, I was shocked to not see the B70 Nero Comp on the FINA Approved list. Based on statements I had read, I thought it would be legal until the end of 2009. Oh well, not the end of the world. I would have preferred to get a couple more meets use out of my suit. I don't qualify for the rebate since my suit was purchased in Dec. 2008.

    Contrary to Jimby's thesis, this will not discourage me in the slightest, as I'm perfectly willing to swim without the "carapace," just as I did before. What I will mainly miss, unless the present circumstances change, is the durability of the B70 and ease of getting it on! The Pros, LZRs, etc. are fast, but what a PIA to shimmy into ... I look forward to seeing what B70's next incarnation is. I suspect, given my happiness with the nero comp, that I will purchase it when released.

    However, in the meantime, I need to purchase a new tech suit pronto! My FS Pro is pretty old and still has the small hole I poked in the thigh in Austin last year. Not sure whether to purchase another FS Pro or experiment with another suit. I'm rather surprised the Rocket skin is on the approved list, as it is made from the precise same material as the B70 ... I'll have to mull it all over. Perhaps the TYR Tracer Rise of the B70 Point Zero ... although the former looks largely unavailable at this point.

    Swim/SCY/Solo:

    I poached and modified Patrick's "5 x (5 x 100 + 4 x 25)" workout from yesterday. Mostly, I substituted more easy swimming for Patrick's moderate swimming. I just can't swim at a true "moderate" after swimming at a true "fast" pace. Very nice workout; I enjoyed it.

    Warm up:

    800 variety swim, kick, drill

    Main set:

    4 x (5 x 100 variables) + (4 x 25), done this way:

    set #1:

    5 x 100 backstroke w/fins @ 1:30, moderate
    (went around 1:14s, still warming up)
    50 EZ
    4 x 25 fast free w/fins @ :45
    50 EZ

    set #2:

    100 free easy
    6 x 50s fast backstroke @ 1:00, best average
    100 free easy
    4 x 25 fast free w/fins @ :45
    50 EZ

    set #3:

    100 free easy
    2 x 75 fast backstroke kick @ 1:15
    100 free easy
    2 x 75 flutter kick w/board @ 1:15
    100 EZ
    4 x 25 fast free w/fins @ :45
    50 EZ

    set #4:

    5 x 100 backstroke w/fins @ 1:30, moderate
    (went 1:06, 1:08, 1:08, 1:08, 1:07)
    100 EZ
    4 x 25 fast free w/fins @ :35
    50 EZ

    100 C/D (wish I could have done more)

    Total: 3750

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

    I switched from the shallow end (4 feet) to my favorite lane in the deep end (12 feet) between sets 2 & 3. Depth makes a huge difference. I had a probably 10% more perceived effort on my second set of 5 x 100 backstrokes, but the times were much faster than 10%.

    I'm not going to do any 25s on a :35 interval anymore. I did this because I was running out of time. I prefer keeping my fast 25s "pure" (lol) unless it's part of a broken set. I just end up using poor technique or breathing more.

    Will try to do some core work and stretching while my girls are watching the final of American Idol tonight.

    Updated May 19th, 2009 at 06:19 PM by The Fortress

    Categories
    Swim Workouts
  7. Tuesday, 5/19/09

    by , May 19th, 2009 at 01:45 PM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    Warmup
    swim 200 free
    kick 200 choice
    {did this rev IMO}
    pull 200 alt. 50 free/50 no free
    {did back for no-free}
    swim 200 back
    kick 8 x 25 w/MonoFin: hold the streamline as tight and as long as you can, #2, 5, and 8 fast
    100 easy choice

    Main Set
    3 x 50 25 fly/25 free on 1:00
    kick 4 x 25 dolphin on back w/10 sec. rest: evens faster than odds
    swim 2 x 150 free on 3:00, #2 faster than #1

    3 x 50 back on 1:00
    kick 4 x 25 on back w/10 sec. rest: evens faster than odds
    swim 2 x 150 free on 3:00, #2 faster than #1

    3 x 50 back on 1:00
    kick 4 x 25 on back w/10 sec. rest: evens faster than odds

    Cool Down
    swim 200 free as pull 100 swim 100

    Total: 2650 meters

    Updated May 19th, 2009 at 04:09 PM by poolraat

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  8. Tue May 19th, 2009

    by , May 19th, 2009 at 11:38 AM (Ande's Swimming Blog)
    Tue May 19th, 2009

    FINA launched their list of [ame="http://forums.usms.org/showpost.php?p=180995&postcount=1195"]approved suits[/ame]


    experimenting with fly kick freestyle (FK fr) when I'm swimming sets where I'd use a 2 beat kick. FK fr might be faster, my fly kick is faster & more powerful than my flutter kick and my legs stay more streamlined


    NEXT MEETS

    Thu June 11 - 14, 2009
    Senior Circuit #3
    Austin, TX

    Fri July 18 - 19 2009
    USMS South Central Zone Long Course Championship Meet
    Woodlands, TX



    TODAYS SWIM PRACTICE

    LCM & SCY
    6:30 - 8:00
    whitney Coached
    TSC diving well
    swam with tyler, todd,tenille & nate,
    beside marcio, doug, & ned

    warm up
    200 fr
    100k
    200 fr
    100k
    200 fr
    100k went 1:30

    400 fr on 5:30
    went 4:40

    4 x 25 fl on 30

    400 fr on 5:30
    went 4:22

    4 x 25 bk on 30


    400 fr on 5:30
    went 4:17

    4 x 25 br on 30

    400 fr on 5:30
    went 4:09

    4 x 25 fr on 30

    got out to make an 8:00 meeting

    Updated May 19th, 2009 at 10:12 PM by ande

    Categories
    Swim Workouts
  9. 19May09 - A little too much...

    by , May 19th, 2009 at 11:19 AM (Swim like an Orca, but faster !)
    I added a a couple of lifts and increased weight in the gym, perhaps too soon and I'm really wiped-out.
    Yesterday was tough and it was a very easy workout, today I really wanted to finish a Pat Cantrell workout and struggled with the first part of the main set, arms were falling off, strength was zapped etc...

    A modified and seriously chopped Pat Cantrell w/o...

    Warm up
    2x (150 free, 100 fly drill, 150 free, 100 kick)

    12 x 25 fly on :45
    4 x 150 free on 2:00
    4x25 bk on 1:00
    2x150 FR on 2:00

    quit here with a lumbering 200 w/d.

    Time to modify the gym routine...
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  10. Tuesday 5/19 - Sore today with a meet Friday

    by , May 19th, 2009 at 08:05 AM (Mixing it up this year)
    I wish my meet was last week I felt so good then. Today I was sore. Sometimes I just don't know when not to push.

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

    10x50 @ :10R Fly drill w/fins front skull

    300 free kick w/fins & board
    200 free kick w/fins on side

    2x200 IM/MI no rest w/parachute
    400 Free EZ
    400 IM in 7:50 not as fast as I wanted to go but ok

    400 Free w/paddles & bouy relaxed
    500 Free every 3rd lap back

    Total 4100 meters

    I keep forgetting my times are slower since this is meters and not yards.
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  11. May 18 - Gym & Swim

    by , May 19th, 2009 at 01:00 AM (Swim like an Orca, but faster !)
    Lords Gym---7:15am
    Upper routine/Cable Cross/Dryland
    Added:
    Fly 3x12, 25
    Rev Fly 3x12, 10
    Dryland reps increased to 3x15

    Aquasol Masters 6:15 - 7:15 pm UMHS SCY
    Today Coach Janine was in the pool with us for about 20 minutes, and in my lane!
    Allergies were running rampant today...

    Warm - 200swim, 200 Kick
    10x50 FR on 1:00
    6x25 K on :45 (BK, FR)
    10x50 FR on :50
    4x25 K (BF on back) :45
    2x200 Builds
    w/d 200
    Categories
    Swim Workouts
  12. Monday solo @ LA Fitnesss

    by , May 18th, 2009 at 11:57 PM (Swimming, Life, and Other Stuff!)
    I had to modify my Jackie Hirsty workout due to working late and a staff meeting. The good thing was our meeting was it included pizza, breadsticks/dip, donut holes, salty snacks, cookies, and non-alcoholic beverages (we were at an elementary school!)
    I got a staff rose! Recieving a rose means a fellow staff member nominated you for anything they appreciate or think is outstanding. I'll get my comments tomorrow. Things like that really "pick me up" when I start getting a bad attitude about overworking!
    Well, here's my modified JH workout:

    1) 500 Free Warm-up Swim
    2) 3 X (3 X150 #1Kick #2 Pull w/paddles, #3 Swim) all freestyle
    3) Big Pyramid
    400 Free moderate dp
    350 Free hard dp-2
    300 Free moderate dp
    250 Free easy
    150 Free hardest dp-3
    100 Free moderate dp
    50 Free hard dp-4
    50 Free easy
    4) 100 IM stretching and gliding
    100 back cool-down swim
    3,700 Yards
    I guess I'm swimming solo again tomorrow, my oldest daughter needs to use me tomorrow night so I'll squeeze something in after school then quickly bobinate to her command!
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  13. Patience is not my Fort-e

    by , May 18th, 2009 at 06:12 PM (The FAF AFAP Digest)
    I am suffering from what Jazz calls the "paradox of lifting." You lift to get stronger, but feel like a cripple in the interim. Yikes, I was sore today and really tired. I think Q was right -- I came back to weights too much too soon too fast. Should've cut the amount of the weights back more initially before re-starting more gradually after the hiatus.

    Nonetheless, I went to the pool as planned (though I did skip my scheduled short run). Decided to do a mix of aerobic/hypoxic/drilling, adapting the structure of the main set from Tall Paul's last entry on his workout thread. AFAP was really not happening today. I'll aim for some sprint work tomorrow.

    Swim/SCY/Solo:

    600 variety warm up

    Modified Tall Paul set:

    3 x through

    4 x 25 UW shooters
    2 x 100
    4 x 50
    1 x 200

    I did:

    Set #1:

    4 x 25 UW belly shooters w/MF @ :30
    2 x 100 backstroke @ 1:30
    4 x 50, 25 scull + 10 seconds AFAP wall kicking + UW shooter on back (killer)
    1 x 200 smooth free

    Set #2:

    4 x 25 UW back shooters w/MF @ :30
    2 x 100 dolphin kick w/MF & board @ 1:30
    4 x 50 breaststroke @ 1:00
    1 x 200, broken 200 fly (5 seconds at the 25, 15 at the 100 -- holy crap, this is only barely possible after weights)

    Set #3:

    4 x 25 doggie paddle drill @ :35
    2 x 100 dolphin kick w/MF & board @ 1:30
    4 x 50 backstroke @ 1:00, 12/10 SDKs off walls
    1 x 200, alternate 25 scull & 25 backstroke kick

    100 C/D

    Total: 2800, swam another 500+ with my 8 year old.

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

    Went to attempt to enter the FISH Invitational at GMU on June 14 (200 back), but I have misplaced my USS registration card. Can't remember what the darn number is. I've also decided to swim the 100 fly & 50 free at Junior Champs in mid July. Note to self: No lifting the week before attempting a 100 fly in meters. I can barely swim fly the day after lifting.

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

    Good News & Bad news:

    The good news is that my son leaves Thursday to row in the National HS Champs in NJ. He's really thrilled. I will drive up, not exactly sure when though. Lordy, the luggage search and delivery requirements are intense. Rowers can barely touch their own luggage ...

    The bad news is that my daughter may need to have surgery for her lateral patella compression syndrome. Not thrilled about that idea. Two years of knee pain, nothing has helped. We're going to try a personal trainer first. PT (with or without swimming) has repeatedly failed.

    Updated May 18th, 2009 at 10:49 PM by The Fortress

    Categories
    Swim Workouts
  14. Big Fortress, Medium Sized Fortress, Baby Fortress, and Me

    by , May 18th, 2009 at 04:59 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    A bit embarrassing to admit, but I was so sore this morning, so close to being unable to move at all, that I was almost unable to perform the sort of bathroom-associated physical action that can require a nursing home attendant in people so afflicted, particularly if it goes on long enough.

    Nuff said about that, however, I must say the combined impact of SDK practice, weight lifting, and tennis--all (save for the latter recreation) performed in an effort to make myself more like my betters, Jazz Hands, Leslie the Fortress Livingston, Christ Stevenson, etc. ad nauseam et infinitum--has left me just about as decrepit and strong as I have been in years.

    Question: Does there come a time when rebuilding the human body to make it stronger actually results in a human body that is NOT quite so racked with aches, pains, and immobility upon first awakening?

    Lordy, you should see me feed the dogs in the morning.

    I need to purchase a geriatric patient hoist to get me down on the ground to pick up their food bowls, back up into the air as high as the countertop to open the food and place this in their bowls, then back again.

    I am really digressing here. Forgive me.

    "Attendant! Help me! I have fallen down and can't get up!"

    Anyhow, before leaving for tonight's practice, I would like to make several pleas to my fellow swimmers and readers of this vlog:

    1) If you have an interest in weight lifting and its effects on swimming performance, and you have not yet read and posted a comment on my blog on this topic, I ernestly entreat you to do so. http://forums.usms.org/blog.php?b=3294

    My theory is that if you are a religious musclehead, devoted and devout to the gods of gravity and supplication and lifting up and down to His service, then you require no evidence that this is doing you any good; you simply take it on Faith that it is. And I don't mean to be incendiary here, or pointlessly controversial, but my own God is Mr. Scientific Method Man himself, and I am having trouble finding in His commandments for Masters Swimmers anything about weight lifting as a route to salvatation, can I hear a Praise Science, brothers and sisters?

    Anyhow, if you haven't checked this one out, please do and leave a comment or as many comments as you want.

    2) Another vlog which I hope I can entice a few more of you to watch is my cure for Swimmer's Thumb. I do think this could help a lot of people suffering this embarrassing disorder. But the paucity of viewership makes me think that the topic is promoting an unnecessary level of squeamishness amongst my fellow swimmers, as if visiting a site about Swimmer's Thumb might somehow alert the world to your own suffering of this condition. Do not worry. My film is dedicated to helping destigmatize this very common if disfiguring and revolting condition. Please consider watching, rewatching, and forwarding to your friends with Swimmers Thumb or any form of fungal infection on any form of protuberant extremity: http://forums.usms.org/blog.php?b=3270

    3) Finally, I would like to present one more film from the recent Colony Zones competition. At the completion of the meet, fresh from setting a new record in the 400 IM in the geriatric men's category in which I am squarely ensconced as a Zonesman, I returned happy and tired to the Compound I share with Leslie, her family, and a small pony head that's filed away in a closet in the rumpus room.

    Leslie's lovely older daughter, MiniFort, asked me how I had done. I told her I'd set the record in the 400 IM. She said she'd swum it in "crap meets."

    The film represents a re-enactment of our conversation--and proof positive that no matter how much weightlifting I do for the rest of my life, I may be a Zonesman, but I shall never be a He-Fortress.


    Note: Movie showing reenactment of MiniFort and BabyFort's reaction to my 400 I.M. has been removed in a kind of pre-emptive Amber Alert way.

    For all potential perverts out there, the actresses who played the characters in this movie are both over 35 and know karate, with particular expertise in groin kicking, groin punch boxing, and groin tortion inducing Graeco Roman Wrestling Mixed Martial Arts Maximum Urological Damage Inducement Mayhem.

    Forget what you may have seen earlier; take a double dose of your DepoProvera, and be decent human beings for once in your misbegotten lives, damn your eyes!

    Updated May 18th, 2009 at 10:56 PM by jim thornton

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  15. 12 weeks to the next one

    by , May 18th, 2009 at 02:35 PM (A comfort swimmer's guide to easy swimming)
    Early morning swim outdoors
    SCM, Solo

    I kind of muddled my way through this one. I haven't been sleeping very well lately and I'm really tired.

    300 swim free
    300 IM drill
    300 pull alt. 100 free/50 back

    kick 4 x 50 w/board w/10 sec. rest steady
    kick 6 x 25 fast w/10 sec. rest: all on back with streamline; 8-10 SDK off each wall, kick the rest of the way backstroke
    50 easy

    swim 6 x 125 free on 2:15: 4-6 SDK off each wall; really overkick the last 25; on the whole thing, concentrate on reaching forward and down into the catch...want to get the shoulders rotating a bit more to get you swimming on your side.
    50 easy

    pull 8 x 75 on 1:25 (paddles optional): descend 1-4, 5-8; breathe 3/5/whatever by 25

    200 swim down
    --
    Total: 2900 meters
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  16. 5-18-09 Fast Aerobic Free

    by , May 18th, 2009 at 01:16 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Jamerson YMCA (SCY), coached by Jann.

    Warmup:
    200 free
    100 catchup
    100 free
    I alternated 50 free and 50 back for the warmup.
    4x50 free drill on 1:05 - 25 fisted free/25 free swim

    Main Set:
    2x100 on 1:45 - I went 1:27 and 1:30
    4x75 descend on 1:30 - 1:15, 1:10, 1:07, 1:04
    2x100 on 1:45 (faster than first two) - I went 1:25 and 1:27
    2x50 fast on 1:00 - I went :40 for both
    4x25 with a 'turbo' kick on :25
    - Repeat
    100s - 1:30, 1:30
    75s - 1:15, 1:13, 1:09, 1:05
    100s - 1:28, 1:25
    50s - :40, :40
    And the 25s just plain hurt!!!

    Warmdown:
    175 free
    4 walkaround starts - go hard for 1/2 length then easy to the wall - I did two fly, 1 breast, and 1 free, then I threw in an extra backstroke start and got almost all the way to the 15m mark!

    2475 yards

    Notes:
    The 25s with the big kick hurt! My starts were all pretty good except I feel like I'm not getting great distance off the blocks and I don't seem to get a good arch on my backstroke starts making for a nice smack on entry!

    Updated May 20th, 2009 at 07:49 AM by Iwannafly

    Categories
    Swim Workouts
  17. Jacki Hirsty Day

    by , May 18th, 2009 at 12:48 PM (The Labours of SwimStud)
    Well I declared "Jacki Hirsty Day" today at workout b/c I poached and slightly adjusted one of her routines found here: [ame="http://forums.usms.org/showthread.php?t=13962"]U.S. Masters Swimming Discussion Forums[/ame]
    IT WAS HARD and that was with a little easier intervals than she wrote!
    Great Workout Jacki


    DISTANCE
    WARM UP 300 CHOICE

    SET 1
    3 X THIS SET:
    100 PULL @ 1 : 30 (about 15 sec rest)
    75 DRILL @ 1 : 10 (about 15 sec rest)
    50 KICK @ 1 : 00 (about 10 sec rest)
    25 BUILD @ 0 : 30 (about 10 sec rest)

    SET 2
    3 X THIS SET:
    400 DP @ 6 : 00 (about 40 sec rest)
    200 HARD @ 2 : 40 (about 10 sec rest)
    100 KICK- KEEP GOING - BACK TO TOP @ 2 : 30 (about 40 sec rest)
    (This set is challenging; when you're facing the 3rd fast 200 you wanna give up!)

    SET 3
    3 X
    THIS SET:
    75 Drills (about 15 sec rest)
    50 FREE HARD @ 1 : 00 (about 20 sec rest)
    25 EASY @ 0 : 30 (about 15 sec rest)

    YARDAGE: 3600

    After a swig of coffee I hit the weights and did:
    Leg Press 305, 325, 345
    Extn 110 x 3
    Curl 110 x 3
    Adduct Abduct 110 x 3
    Chins on 1:00 10, 10, 8
    Pulls on 1:00 5,5,5
    Bench Press 125, 140, 155
    Pec Deck on 50/60 x 3
    Swimming with weights.
    About 8-12 reps on each set.

    Note on pulls and chins: my hands are about shoulder width apart on the bar, and unlike Fort, I do them on a minute and after a 2 mile swim...

    Updated May 18th, 2009 at 01:49 PM by SwimStud

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  18. Mon May 18th, 2009

    by , May 18th, 2009 at 10:50 AM (Ande's Swimming Blog)
    Mon May 18th, 2009

    continuing to experiment with fly kick freestyle (FK fr) when I'm swimming sets where I'd use a 2 beat kick. FK fr might be faster, my fly kick is faster & more powerful than my flutter kick and my legs stay more streamlined


    NEXT MEETS

    Thu June 11 - 14, 2009
    Senior Circuit #3
    Austin, TX

    Fri July 18 - 19 2009
    USMS South Central Zone Long Course Championship Meet
    Woodlands, TX


    weights at world gym

    lat press 8 x 40 8 x 45 8 x 50

    lat pull 8 x 165 6 x 205 6 x 205

    bench 8 x 135 6 x 185 6 x 190

    leg press 10 x 180 8 x 270 5 x 360


    TODAYS SWIM PRACTICE

    SCY
    6:30 - 8:00
    whitney Coached
    TSC diving well
    swam with todd, russell, & nate,
    beside chris, doug, & tyler

    warm up
    4 x (100 fr 25k 100 IM 25 fr)


    4 x 200 IM on 3:00

    4 x 25 fl desc on 35


    4 x 200 IM on 3:00

    4 x 50 bk desc on :55


    4 x 200 IM on 3:00

    4 x 75 br desc on :55


    assigned: 4 x 200 fr pull on 2:10
    did: 200 fr on 2:10, 150 fr, 150 fr, 200 fr on 2:10

    4 x 100 fr desc on 1:30
    went 56

    12 kick SDK sprint

    50 easy

    25 SDK no breather

    50 easy

    25 sdk no breather

    50 easy

    25 sdk no breather

    Updated May 18th, 2009 at 10:56 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Monday 5/18 - Felt good today

    by , May 18th, 2009 at 07:45 AM (Mixing it up this year)
    Woke up on time but then had to take care of one of my dogs before leaving this morning, so I was about 10 minutes later than usual. Decided to try a few things I have not done before or in a while like my snorkle. I am going to try to increase my usage a little at a time as I get used to breathing with it. This is really hard for me concidering I breath out through my nose so breathing out through my mouth is hard for me.

    5x200 @ 3:30 Free just barely made these

    200 free kick w/fins & board
    200 free kick w/fins & snorkle
    200 free kick w/fins & board
    200 fly kick w/fins on back (good ab work)
    200 back kick w/fins & rotation drills

    5x100 @ 2:00 as 50 fly/50 back w/fins my fly felt loose and smooth with breathing in the right place for an effortless recovery was holding 1:42's

    2x[3x100 @ 1:45 Free w/paddles & bouy round 1 went 1:38, 1:36, 1:34 took 30 seconds extra between rounds to wait for my heart rate to come down since it was too fast round 2 went 1:29, 1:29, 1:28

    400 Free EZ last 100 drills

    Total 3500 meters
    Categories
    Uncategorized
  20. Better Late Than Not At All!

    by , May 17th, 2009 at 10:18 PM (Swimming, Life, and Other Stuff!)
    I was 24 minutes late to our 1 hour practice today. I hopped into a lane that was swimming way above my normal interval speed and basically did a 26 minute swim as fast as I could since I earned no rest on the interval.
    I felt yukky. I won't be going late again.....at least not for awhile.
    We start swimming outdoors LCM on Thursday! I sure do hope it warms up. Heater or not that's alot of water to try to warm up!
    Had mexican food tonight with my offspring! It's really wierd (and expensive) when 2 out of 3 of your kids can legally drink margaritas.
    I planned my solo workouts in advance this week. I usually make them up on my way to the pool.
    I am doing a couple of Jacki Hirsty's all freestyle workouts. They look like a fun way to increase yardage.
    Categories
    Uncategorized