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  1. The Little Things

    by , February 9th, 2010 at 08:20 AM (Mixing it up this year)
    There are so many things I can work on to improve so today the focus was good streamlines and kickouts. My Backstroke streamline and kickout is great but my fly and free STINKS. For some reason I have a hard time holding it while on my stomach, I think I like to pick my head up some which makes it difficult. So today that was the focus!

    5x100@2:00, 1:55, 1:50, 1:45, 1:40 Free
    5x100@1:45 as Free to Back 4F, 3F/1B, 2F/2B, 1F/3B, 4B

    500 Free kick w/fins every 3rd fast
    500 Back kick as 125's #1 streamline, #2 fashion model, #3 partial recovery, #4 arms perpendicular

    5x100@1:40 w/paddles & bouy as 50 Free/50 Back went 1:28, 1:27, 1:26, 1:26, 1:25
    500 Free w/snorkle this was the first time I made it without stopping to clear out the water
    5x100@ 2:00 Free Easy Streamlines & kickouts

    Total 3500 yards
  2. Monday After The Super Bowl Slaughter

    by , February 8th, 2010 at 11:43 PM (Swimming, Life, and Other Stuff!)
    Well it wasn't a total slaughter...okay the 4th quarter was a slaughter.
    In retrospect I'll admit the Saints deserved the victory. I've enjoyed watching their celebrations plus listening to their stories of inspiration and determination to bring joy to their New Orleans fans!
    There is always next year for the Colts!

    Today's workout was solo at LA Fitness. I may possibly be in the midst of a blizzard tomorrow so I got a quick workout in today! I basically did the same workout as yesterday, just a little short:

    **500 freestyle swim with the tic-tocker
    **4 X 100 Backstroke on 2:00 int
    **4 X 50 Free on :55
    **4 X 100 Freestyle on 1:50 int
    **8 X 25 (2 each stroke) on :40 int
    **4 X 100 Freestyle on 1:45 int
    **8 X 25 mixed kick on :40 int, no fins
    **4 X 100 Freestyle on 1:40 int
    **8 X 25 (4 back/4 Fly) on :40 int
    **easy 100 IM cool-down
    3,000 scy
  3. One of these days.....

    by , February 8th, 2010 at 11:39 PM (Elise's Fitness Fun)
    I'll get to swim in a meet again. It is already been over 8 months and now swimming at Auburn this weekend may not happen. My mother was supposed to come down and watch child and animals while we were at the meet. Now it looks as though snow will make it nearly impossible for her to fly out to get here. Meanwhile, Auburn could be getting snow on Friday and Friday night.

    Guess I will go about working out as if we are going to be able to the meet. Got a 2600 workout in on Saturday. Last set was 4 x 50 on 1:10, doing 25 free on the first length and doing stroke on the second length. Did in IMO and felt pretty good.

    Sunday and today, I did not get a chance to workout as I had too much to do. Will get in a 2000 yarder tomorrow.
  4. Monday 2/8/10

    by , February 8th, 2010 at 08:51 PM (The Labours of SwimStud)
    Felt reasonable after a long day of swim meet on Saturday and a short run yesterday. I think maybe running was good after all the standing about.

    So I got a 3500 in today, I wanted to do the 10 x 200 on 6 minutes, that I ruminated on last week, as being 100 practice by doing 50 hard and 150 EZ. It was tougher than I expected...I'm hoping my body may become more adept at processing lactate...

    Warm Up
    200 Swim
    200 Kick
    200 Pull
    4 x 50 6 kick switch
    4 x 50 3 n glide
    4 x 50 catch up

    Main Event:
    10 200 5:00 50 HD/150 EZ
    I was running low on time and didn't want to have to cut off the set due to swim team. So I went on 5:00 instead of 6:00. It was tough I stopped on numerous 50's to breathe 3 or 4 times and grab a split. Nothing much below :35. Other times I made sure I took the hard turn off of the 50 and swam at least 75 before breathing. Then I did some swimming out the first 100 before grabbing a breath...and some others I swam right through. Anyone have any thoughts if there is a method to this to prefer? It seems logical to at least force the hard turn at 50...or other logic to swim a complete's where my lack of swim years hurts.

    Swim team got in but I swam with them on their warm up to get a cool down.
    6 x 50 EZ

    Hit the weights for 45 afterward and had a short stretch off too...not as much as I would have liked but better than none.
    Funny thing on leg press I was thinking boy this feels hard today and was assuming that my run was haunting me...then I noted that the supplemental weight stack was pegged in for an additional 15lbs...still feeling pretty haughty now.

  5. Monday, 2/8/10

    by , February 8th, 2010 at 08:06 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    200 swim free
    400 Reverse IM kick/swim/25
    200 IM drill
    100 swim back

    swim this free unless otherwise indicated:
    swim 3 x 300 on 4:40, make interval
    (went 4:20 on these)
    swim 3 x 50 on 1:00 descend 1-3
    (went 38-37-37)
    swim 3 x 200 on 3:10, make interval
    (went 2:50 on these)
    swim 2 x 50 on 1:00, #2 faster (choice)
    (did back, went 42-40)
    swim 3 x 100 IM on 1:55, make interval
    (went 1:35-40 on these, extra :30 sec.)
    swim 50 choice FAST off blocks choice
    (didn't have blocks in my lane. Did free from a push, went 34)

    swim down 100 easy
    Total: 3100 yards

    Ran 3.5 miles on treadmill

    Updated February 9th, 2010 at 01:31 PM by poolraat

  6. Argh! Monday, Feb. 8

    by , February 8th, 2010 at 08:06 PM (The FAF AFAP Digest)

    OK, it's not fun anymore. The main streets still have snow on them, there are no sidewalks, we're supposed to get 10-20 inches of snow again tomorrow and schools are pre-emptively closed on Tuesday and Wednesday as well. The roads to the Rec Centers were fine today, but they were nonetheless closed. They typically close if the county schools close. So, no pool.

    I'm really not happy about this. I have a meet this weekend and need to get in the water. I am NOT supposed to be cross-training this week and doing so would only fry my legs more. I am going to pray that the Freedom Center is open tomorrow am and drive all the way out there. Or hope the local rec centers are somehow open. Crap!

    On the upside, since there was no pool to go to today, I called and was able to get a long overdue massage. So at least my poor legs got some TLC.

    Albatross SCM Meet:

    I entered the Albatross meet on line today. I took Neill's advice and entered: 100 fly/50 back/100 back/50 free. I sandbagged all my times. I don't want to be in the last heat and be drowned by Chris/Clay/Jeff/Neill/Wolfy, etc. Past experience has shown me this will happen if I enter my real in season times. So hopefully I'll end up with the fast chicks in the second to last heat.


    Big score last night! I am now in possession of the entire P90X series, which was gifted to me. So I have a couple duplicate DVDs. Bob, have you found any yet? I also have an aquaitance doing the Insanity series of DVDs (not by Tony Horton though). They're 30 minutes long and he says he is "dead" after.

    BTW, Pink does P90X and Dreya (from the DVDs) performed with her at the Grammys.

    RedHead Update:

    Thought I'd give a brief update, since I know some swimmer chicks are wondering about the viability of red hair. I got my hair colored after the first week of fading on Jan. 19. The color took much better the second time; it was almost too dark. I've attached a couple pics taken on photo booth a couple days ago. There is some, but not too much, fading.

    Here's what I've been doing:

    1. Use mega conditioning shampoo and conditioner for dry hair.
    2. Don't wash my hair on days I'm not in the pool.
    3. Put conditioner in my hair before I swim.
    4. Use Pureology's anti-fade complex
    5. Use Bumble & Bumble's hair powder for red heads to brighten up the color.

    So, so far, I'd say it's worth the battle with the chorine. I'll likely have to go in every 5-6 weeks, but that's typical. And I love being a redhead.

    Updated February 8th, 2010 at 11:08 PM by The Fortress

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  7. Pieces of IM, Part I

    I got to the pool on the late side this morning so had to cut things short (lap swimming only lasts til 9, then the pool closes up for 2 hours). Hereís what I did (SCY, on my own):

    1000 warmup

    8 x 25 @ :30, odds K, evens build (2 of each stroke, IM order)

    7 x 50 @ :50, IM pieces (50 FL, 25 FL/25 BK, 50 BK, 25 BK/25 BR, 50 BR, etc)

    6 x 75 IM pieces @ 1:30 [50FL/25BK, 25FL/50BK, 50BK/25BR, 25BK/50BR, 50BK/25 FR, 25BK/50FR, all Kick except the 2nd 25 of each 50 of the same stroke is swim]

    5 x 100 IM pieces @ 1:40 [50FL/50BK, 25FL/50BK/25BR, 50BK/50BR, 25BK/50BR/25FR, 50BR/50FR]

    [Then I realized that the pool would be closing soon, so decided to save the 125s-200 for another day.]

    300 pull, experimenting with swim snorkel

    200 warmdown
  8. Floricalizona Hot House Flowers: A Gift

    by , February 8th, 2010 at 06:06 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Many photographs and videos have been taken of this weekend's Snowmageddon; many words have been written for newspapers and spoken with grim authority over the radio and television airwaves.

    But here, in the work of one toiling-in-anonymity filmmaker, gifted with genes that only exist one other place in the universe, which have therein have been squandered, from this hearty intellectual creative stock, comes the definitive work on the Snowpocalpyse yet done, or ever will be done.

    For all of you who have had the great pleasure of visiting the salt-water-taffy-dappled Jersey Shore in high summer, or watched tattooed beefheads and their siliconated chesty la'rue cocubines on the popular MTV show, please turn your attentions now to the Jersey Shore in a season beyond your reckoning.

    This off-putting preamble notwithstanding, please do watch this film; you will be glad you did.

    It is magnificent.

    Afterwards, please return to tonight's vlog for my calling-an-audible workout, which I am writing with Bill's blessing.

    He still doesn't have power, and his family is bivouacing in our humble quarters for the foreseeable future.

    I am still sickly weak. The workout will represent Jimcentricity in all its effete glory.

    [ame=""]YouTube- Snowpocalypse Now![/ame]

    I shall give you a few moments now to compose yourself and stop weeping.

    Here is tonight's Jimcentric workout (sorry, it looks like some bugs remain to be worked out here, but squint):

  9. Sarasota Y Sharks Masters 5:30 Workout -02/09/10

    by , February 8th, 2010 at 04:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 400 6:30
    2 X 200 3:15
    1 X 300 4:30
    2 X 150 2:15
    1 X 100 1:30
    2 X 50 :45

    2 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick 1:15
    50's: 25 fast/25 easy

    2 X 100 moderate 1:45
    1 X 50 @ 100% 1:30
    1 X 100 easy 1:45
    4 X 25 fast :30
    Three times through with a break between rounds.

    4 X 250 pull 3:45
    Negative split each swim

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. Email to Whitney

    by , February 8th, 2010 at 12:05 PM (Ande's Swimming Blog)
    sent this Email to my coach, Whitney Hedgepeth, a few days ago, to let her know my plans for this season.

    Hi Whitney,

    Hereís my plan for the SCY season.


    March 4 - 6, 2010 Austin Grand Prix

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

    May 20 - 23, 2010 Atlanta, GA
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Order of Events

    Iím training for the 200 IM, 100 fl, & 50 bk.
    I hope to improve my times from 2008 & 9
    200 IM 1:58.39
    100 Fly 51.80
    50 Back 24.41 (2008 Nats)

    My training plan is:

    From Now to April 2nd:
    train middle distance & some sprint,
    maintain strength & lose weight,

    April 3rd - SCY Nats
    focus on speed & strength then taper.

    Rest & Taper

    + 2 or 3 days for the Austin Grand Prix
    + a week for SC Zones &
    + 2 or 3 weeks for SC Nats

    Iíd appreciate your thoughts.
    Thanks for the tough workouts.


    ~ ~ ~ ~

    here's what she wrote back

    "It all sounds good and looks good. Lets see some real backstroke starts soon. I have been real impressed with most of your training lately. Keep up the good work."
  11. Mon Feb 8th 2010

    by , February 8th, 2010 at 11:52 AM (Ande's Swimming Blog)
    Mon Feb 8th 2010

    NOTE: changed the link for the South Central Zones SCY Meet (below)
    the info is NOW available

    Subscribe to this Blog


    scy, main pool
    whitney coached
    5:30 - 6:30
    swam with Marcio, Todd, & Doug beside
    Nate, Kelly, & Ned
    wore speedo brief then old B70 legs

    warm up:
    200 fr
    200 fr
    200 k fly on side no board went 2:36
    200 fr

    put on old B70 leg skin

    did these 25 fr 25 bk
    3 x 150 on 1:55 right into
    3 x 150 on 1:50 right into
    3 x 150 on 1:45

    assigned 500 with 4 SDKs off each wall
    did 6 x 50 with 4 SDKs

    did these 25 fr 25 bk
    3 x 150 on 1:45 right into
    3 x 150 on 1:40 right into
    3 x 150 on 1:35 (did these 50 fr 25 bk)
    Challenging, MADE IT!

    50 easy

    2010 MEETS:

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

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

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  12. Monday Feb 8, 2010

    I woke-up on time. Laid in bed past when I should have and took my sweet time getting my suit on and diving in.

    W/U was supposed to be:
    200 FR swim
    400 IM (kick/swim by 25)
    300 IM drill
    100 swim choice

    I did the first 300 of that

    3 x 300 free on 4:30
    3 x 50 free desc. on 1:00
    3 x 200 free on 3:10
    2 x 50 free 2nd one faster on 1:00
    3 x 100 IM (I did back) on 1:45 (I did 2:00)
    50 fast off of the blocks

    100 c/d


    Felt pretty good. I feel strong in the water and like I am holding water. Now to get my fly feeling anywhere near as good as my free ...

    Providing the snow isn't awful tonight and I can bring my car to the dealer a bit later I'm going to lift tonight. I think my dryland has helped my swimming a ton!
  13. Back to Sprint work

    by , February 8th, 2010 at 08:18 AM (Mixing it up this year)
    My right lower calf is aching but why I don't know. So today I focused on kick, sprint kick.

    400, 300, 200, 100@:15Rest Free (no clock until after the 200)

    5x50@1:00 Free Rt arm only w/paddle non working arm at side and breath to non working side
    8x25@:45 Free Kick every 3rd sprint went :25 and :27 on those
    5x50@1:00 Free Lt arm only w/paddle non working arm at side and breath to non working side
    8x25@:45 Free Kick every other sprint held :26's
    5x50@1:00 Free swim paddle on Rt hand 4 kicks on the paddle hand
    8x25@:45 Free Kick sprint first 4 in :26 last 4 in :27
    5x50@1:00 Free swim paddle on Lt hand 4 kicks on the paddle hand

    200 Free kick w/fins easy
    200 Free swim easy

    Total 3000 yards
  14. Sad Sunday :(

    by , February 8th, 2010 at 12:19 AM (Swimming, Life, and Other Stuff!)
    The Colts got beat Bummer
    The party immediately ended and all guests vacated the premises in 1 minute or less. It was comical driving home. Normally there would be no traffic at all in my neighborhood Sunday night at 10 p.m. Tonight there were traffic jams galore; no need to celebrate a loss.

    Today's swim was with Nasti's:

    **800 Freestyle Swim
    **4 X 100 Free on 2:00 int
    **4 X 50 Stroke on 1:00 int (back)
    **4 X 100 Free on 1:50 int
    **4 X 50 Stroke on 1:00 int-back
    **4 X 100 Free on 1:40 int
    **4 X 50 Stroke on 1:00-fly/fins
    **4 X 100 Free on 1:30 int
    **4 X 50 Stroke on 1:00 int-back
    3,200 scy
  15. Yes Virginia, The Coconuts Are Real

    by , February 7th, 2010 at 09:48 PM (Meet Director's Path to Tranquility)
    "People seem to enjoy things more when they know a lot of other people have been left out of the pleasure."
    -Russell Baker

    On Sunday, we had a swim meet.

    146 out of 189 attended. Usually, about 12-15 do not show up in a normal year. Subtracting those from the signup, we can assume 28 swimmers did not make it due to the snow. Most of them were out of towners - I do not blame them for staying home.

    Here's how meet day went down:

    I arrived at the pool around 7:05. The roads were mostly wet and a little slushy in a few places. The parking lot was cleared of snow. Jane and Michael already had the luau hospitality set up and roaring. The two rookie check-in people were there eager to receive their instructions.

    Michael Boyle from RMST was the first person to show up around 7:15.

    I requested that the pool manager turn off the underwater lights. These are an annoyance to us swimmers during our workouts there - they are like swimming into high beams on a highway.

    First problem - equipment. Again. For a third year in a row. Our Mother Hen head timer stopped by a coach's house to pick up the sound system early that morning because he was sick and snowed in for evening setup the night before. The coach had never bothered to set up the equipment (or pack it up) at home and check things out before handing off to us. Setting up the speakers on meet day, we found there was no power cord for them. Mother Hen offered to drive back to the coach's house to pick up the power cord after a quick phone call to him.

    Needless to state, the music program was obviously screwed up. No music for warmups, at least the beginning. She arrived back a half hour later at 8:00 in time to initiate our warmup music just as the sprint lanes began. Jimmy Buffet and Margaritaville would have to wait until next year.

    Officials showed up on time, were given the timeline, and told that we needed to speed it up if possible. We use one minute between heats as per J-Rod's experience and suggestion, and have been a bit ahead of time in the past.

    The check-in was going well. Teammates brought lots of donations - the luau hospitality room was well stocked. A group of swimmers posed outside in the snow with their swim suits and leis. One even did a start into a snow bank. I printed out the meet records and posted them in the hospitality room. I printed the meet seeding (with deck entries) and posted on the wall. My big meet director's surprise for the meet: our national anthem played on steel drums by the Trinidad and Tobago steel drum band to start things off. I remembered to set out the lap counter cards. We started 5 minutes earlier than the time line. Everything else from then on hummed along.

    After about an hour, we realized that we were ahead of schedule. At the half-way break, we were about 20 minutes ahead. I breathed a sigh of relief. The results were being compiled in a timely manner.

    A few coconuts were placed on the awards table to entice signups for the coconut relay. The reaction was amusing to me. Swimmers would walk up, curiously look at them, cautiously roll them on the table, touch them, pick them up, evaluate their weight. You would think they were looking at alien moon rocks. Yes, the coconuts are real.

    Kelley Lemmon, 97 year old DC Masters member and inductee to the International Hall of Fame showed up and swam his 50 free. After prodding the crowd on the sound system, he received a loud cheer and standing ovation at his finish. He and his friends had asked me not to make a big deal or fuss prior to his swim since he was nervous about his first meet in over 20 years. He was appreciative of the privacy, and of his recognition after the swim. Inspiration was not in short supply.

    The meet ended at 1:20 PM - 40 minutes ahead of schedule. Everyone seemed to have a great time. Several comments after the meet indicated swimmers enjoyed the meet. I will post them later.

    But wait, tranquility is not here yet. There is more work ahead.

    "I will post them later:" are a doll!! Thanks!
    Glad some counties know how to clear the streets!!!! It is still a sheet of ice around here....and of course no school for the kids tomorrow!!!! Maybe I should take up ice skating!!
    I do hope the meet was a success. I had heard that you guys put on a great meet and everyone has a blast....I am so sorry that I had to bag it.
    Thank you for your assistance with the refund! (No t-shirt.)
    Be safe out there and thanks again....hope to see you at the meet here in RH next month... Lisa

    Hi Ray,
    This was my first Tropical Splash ever ! I have heard of it for years, but I am not usually ready to compete in January ! It was tons of fun and of course, having Kelley there was remarkable.
    I have really missed out all these years.
    Thank you for everything ! I saw old friends and met a couple of women who were 60 + in their first meet ever ! They had a blast !
    I am sorry I did not order a t-shirt. Are there any more? If so, I would come pick them up; I live in Arlington. Not sure if Kelley ordered one - I would get him one and one for me as well.
    Thanks again for a beautiful, fun meet which has got me excited to train for National's !
    All the best, Ann

    Thank you for a great meet. The hospitality shown to those who managed to mush their way through the snow was awesome. The tropical theme reminded me of my younger days and brought a smile to my face. The competition was keen and the meet ran flawlessly, in fact I was a little surprised how swiftly it completed. Iʼm looking forward to next yearʼs event.
    Thanks again,Bob

    Hi Ray, So sorry , the weather didnt cooperate for us (MARY- team). We have always enjoyed your meet and the atmosphere it creates..Thanks for
    emailing me back regarding the check...Fondly, Sue

    Thanks for hosting a wonderful meet. We look forward to being there next year.
    Have you considered keeping track of the coconut relay results as a part of the meet records? It's a fun thing for us to look forward to every year and it'd be nice to see progression, I think two teams broke 1:40 this year, which based on what I could see back to 2004 are the fastest times.
    Anyhow just a thought.
    Cheers, John

    Hi - I just wanted to drop you a line and congratulate you on running a great meet! I look forward to TS 2011.
    Best regards, Tony

    Here are some photos I took at the Tropical Splash swim meet from my team. These photos are from the Arlington Masters swim team. I hope you like them. We had 9 swimmers from our team attedning and swimming in the meet. Thanks for hosting such a fun meet. I have swam in this meet for about 5 years now.

    . . . It is a great meet and lots of folks agree with me! It's all the little things you all do that makes it extra special.
    My new swimmers are looking forward to next year (and want to learn to dive & flip now). Thank you so much for all you do! - Ann

    Thank you for a great Tropical Splash meet! As always it is a fun meet and the little tropical touches and spirit of your team are
    wonderful. Michelle

    Ray, Thanks so much for the T-shirt and special attention at the Tropical Splash. I always enjoy swimming in Virginia and seeing my old friends.
    The meet was just great. I liked all the extra decorations (flamingos, fish handing from the backstroke flags). I really liked the meet program, listing the new masters swimmers is a great idea. And how nice to see so many names!!
    And the goodies were great. The Gatorade probably helped me swim better. I was hoping for 3:10 in the 200 breast, so I was really happy with 3:07. My days of under 3 minutes are long gone.
    Thanks again. See you next time I swim in Potomac Valley. Joann

    Updated October 20th, 2010 at 11:14 PM by Rnovitske (meet comments included)

  16. Interesting Meet

    by , February 7th, 2010 at 09:12 PM (Mixing it up this year)
    A few great swims, most were just average. Once again I did a full load of 5 per day. Many were back to back swims.

    On Saturday I began with 3 back to back swims, the 100 IM, 200 Back and the 50 Free. The 100 IM was a second off at 1:16.56 for 2nd place, the 200 Back was a 2:47.29 for 1st place, and next was the 50 Free in a 28.86 for 2nd place again. A nice break then 2 last back to backs with the 50 Back in a 37.37 for 2nd place and a personal best. The 100 Breast was for fun and not terribly fast at a 1:30.10 for a 3rd place finish.

    Sunday began with the 500 Free in an average time of 6:24.06 for 3rd place. I was feeling sore before the 50 Breast attempt in a 42.77 for 5th place, not a race to remember but it did warm me up for the 100 Back which was a best time in 1:17.35 and a 1st place finish. After some down time and a soak in the hot tub it was time for the 50 Fly an event I only seem to do once a year but this year I matched my time from last year exactly with a 33.91 and a 2nd place finish. The final swim was the 100 Free me and a heat of guys, 4 of whom went under a minute and I was stuck in the backwash with a time of 1:04.28 and a 2nd place finish.

    The 3 races I am most happy with were the 50 and 100 Back and the 50 Fly. But I have to admit the 50 Free was getting back on track and was better than 2 weeks ago.

    Updated February 8th, 2010 at 08:12 AM by Donna

  17. Swimming Sunday

    Clocked in 2500 yards this afternoon. Workout included 500 yds breast, 500 yds back, 500 yds free, focusing on points from the Go Swim DVDs. Results are not bad. In two-plus years of swimming with a master's class, my stroke technique has gone from "completely horrible" to somewhere between "moderately crummy" and "okay."

    I'm actually semi-amazed at how my breaststroke is progressing. I have the kick down okay, the mini-pull is getting there, I'm holding the glide longer, and the timing is a lot better than it used to be.

    Backstroke is pretty decent. What does it say about me that everything makes so much more sense when I'm going backwards?

    Freestyle is iffy. Got to work more on that body roll.

    Started the flip turns at square one, just somersaulting in the water (eight months ago, I couldn't even manage that much) and worked up until I was flipping comfortably at the wall. It definitely helped that I worked on these first, rather than saving them for later in the workout. My left arm still does that wonky spastic flailing thing, but the turns are definitely there. Didn't try to overdo anything--worked on the turns 'till they felt good, then started working on something else.

    It's FREEZING up here in Cow Hampshire. Brr!

    Happy weekend!
    Swim Workouts
  18. Drylands, Sun. Feb. 7

    by , February 7th, 2010 at 06:13 PM (The FAF AFAP Digest)
    I woke up today (quite late) and, ack, my hammies and glutes were quite tired and sore from the 2 hours of lunging yesterday. The pools are all closed here as we continue to dig out from the storm. But my gym opened at noon (not the pool; the gym practically destroyed the bubble). Since I parked my Durango as close as possible to the street, we were able to bust out and see the snow covered world. I would have liked to get in some aerobic work, but my legs were too tired for it. So I did a mostly upper body and core workout. This is the last of my gym work before my meet in Richmond next weekend. I'm due for a recovery week anyway, and I hope the legs have adequate time to recover. I'm hoping to swim Mon-Fri this week if the rec centers open. School is already cancelled for tomorrow. Likely on Tuesday too.

    Drylands, 2.0 hours:

    I did an obscene amount of exercises, which will no doubt annoy Jazzy.

    15 minutes of med ball slamming in the racquetball court (I don't follow dumb rules well.)
    broomstick twists, 1 x 25
    cable twist w/yoga ball, 40 x 1 x 15 each side, 50 x 1 x 15, each side
    Icarian incline lever, 75(?) x 2 x 15
    body rows, 3 x 15
    elevated push ups, 2 x 15
    lying overhead tricept press, 50 x 2 x 15
    chest fly w/2 cables, 80 x 1 x 8, 70 x 1 x 10
    single arm push on double cable machine, 35 x 2 x 10, each arm
    russian twists w/25 lb plate, 2 x 25
    back extensions w/25 lb plate, 2 x 15
    straight leg raises in captain's chair, 2 x 25
    kneeling ab crunches on cable machine, 75 x 2 x 15
    seated narrow grip row, 80 x 3 x 10
    bent over rear delt fly, 12.5 x 2 x 15
    leg press: a few singles and then 410 x 1 x 8*

    * I did this to see if I'd lost any leg strength. Nope, not any. All my squats and lunges and other work seem to be enough to maintain lower body strength.

    2 rounds of:

    knee-ins on bosu, 15
    scissors on bosu, 25
    dead bugs on bosu, 25
    flutter kick on bosu, 50

    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arms dips, 60 x 2 x 25
    ball on wall, 2 x 50

    10 minutes on ellipse warming down. Got to see the Mens 5000 meter race. Bernard Lagat dusted Gallen Rupp in the final lap to set a new American record.

    15 minutes of stretching



    Well, this was a monster dryland weekend for me. Glad I got some workouts in despite the snow. The Super Bowl party we were going to is cancelled, but we are going over to another friend's house. Otherwise, we are having a LOTR marathon.

    I also bought another yoga DVD on Jaegermeister's recommendation: Beryl Bender Birch's The Practice. I might try it out next week, but I'd really like to rest the legs before my meet.

    I need to think about my entries for the Albatross meet: I'm completely baffled as to what to swim after the 100 fly. (I like that this event is first, so I don't sit around contemplating whether to scratch it.) I could do the 100 fly/50 back/200 back. Or I could do the 100 fly/50 back/50 fly. Or the 100 back/50 back/50 fly/50 free. Or the 100 back/50 back/100 IM. Just not sure what I want to swim ... I've never swum the 200 back in SCM.

    Updated February 7th, 2010 at 06:28 PM by The Fortress

    Strength Training and Dryland Workouts
  19. Quickie 2/7/10

    by , February 7th, 2010 at 05:48 PM (The Labours of SwimStud)
    Just had a 2.5 mile run outside in the might have been nearer to 3 miles but I don't know for sure.

    Stretching and a little ab work before settling in for the game with a beer or two...
  20. Sun Feb 7th 2010

    by , February 7th, 2010 at 05:24 PM (Ande's Swimming Blog)
    Sun Feb 7th 2010

    NOTE: I changed the link on the south central Zones meet (below) the info is NOW available

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    scy, main pool
    bridgette coached
    noon to 1:15
    swam with Tennielle & Larry
    beside James Fike, Paul, Max, Trent, & Dave VanDam
    wore speedo brief

    600 warm up

    20 x 25
    3 kick on 30, 1 drill on 25, 1 sw on 20

    4 x 225 on 3:00
    4 x 50 fr on 50 desc
    4 x 25 on 30

    4 x 150 on 2:10
    4 x 50 fr on 50 desc
    4 x 25 on 30

    4 x 75 on :50
    4 x 50 fr on 50 desc
    4 x 25 on 30

    2010 MEETS:

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

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

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts