View RSS Feed

All Blog Entries

  1. Back to the Gym, Thurs., Dec. 17

    by , December 17th, 2009 at 06:31 PM (The FAF AFAP Digest)
    Was tempted to run again today, but the ungodly cold weather is dissuading me. So I went to the gym mid afternoon. I hate re-starting weights/drylands after a long taper ... You're always so sore at first ... But they're worth it; I always feel more alive and fit after drylands.

    I warmed up with a 1 mile jog on the treadmill. I would have done more, but I didn't have my running shoes on, and I'm extremely paranoid about running in old shoes.

    Drylands:

    rack chins, 2 x 15
    lying overhead tricep press, 30 x 2 x 25
    overhead squats w/45 lb bar, 45 x 2 x 15
    squat swings w/15 lb weight, 3 x 15
    P90X X press squats w/12.5 lb DBs, 2 x 25
    seated narrow grip row, 80 x 2 x 10, done very slowly
    dumbbell shrugs, 20 x 2 x 20
    bent over rear delt fly, 12.5 DBs x 2 x 15
    hip hinges w/15 lb DBs, 2 x 15

    windshield wipers, 2 x 25
    dead bugs on bosu, 2 x 25
    back extensions, 25 x 2 x 15
    twisting med ball slam, 2 x 15
    push ups, 3 x 15
    superman bananas, 2 x 25
    hanging straight leg raises, 2 x 15
    hanging straight leg circles, 2 x 10, one set each direction (these are hard)
    broomstick twists, 1 x 25

    external and internal rotators, 10 x 2 x 15, each arm
    prone scapular scrunches, 2 x 25
    seated straight arm dips, 60 x 2 x 25

    10-15 minutes of stretching

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

    Commentary & Dryland Planning:

    I'm trying to settle on a dryland program for the next few months. I'd like to focus on strength and athleticism, not just strength (or "gorilla" strength -- but you go Elise!), which has been my principle focus the last year and half.

    My tentative plan is to:

    1. Continue my core work.

    2. Continue some weights, but not with a focus on max or heavy weight (need a break).

    3. Possibly keep just a couple of exercises where I do focus on max strength 1x week. Any suggestions? I'm leaning toward keeping the deadlift.

    4. Continue plyometrics. I've really enjoyed addings these the last couple months and think they help my starts and walls. I'd like to do: (a) the intense plyos at the gym, (b) some endurance based plyos such as on the P90X videos, and (c) tabata interval plyos.

    5. Think about doing the couple heavier lifting exercises very slowly. Had a convo with a friend who swears he was the strongest ever when he did this. And the slower lifting would be a nice contrast to #6 below.

    6. Add some tabata based dryland training. I think I'll have to ease back in for awhile before I begin this. But it sounds appealing to me and likely beneficial for sprinting. For those who think sprinters are wimpy, this has been described as: "the fastest route to the pain cave known to man." I think one could do tabata intervals with with following drylands: ball slams, squat thrusts, thrusters, pushups, burpees, box jumps, lunges, squat jacks or these: http://www.squidoo.com/tabatatraining#module11685119. So this is sort of drylands on steroids. It's somewhat similar to the CF "5 rounds for time" concept, except this is more anaerobic.

    Here are some links re: tabata training:

    http://en.wikipedia.org/wiki/High-in...erval_training

    [ame="http://www.youtube.com/watch?v=LkcnqPHcWeI"]YouTube- Faster Swimming dryland routine called Tabata[/ame]
    (I like the exercise selected for the swim video demo.)

    http://www.squidoo.com/tabatatraining

    http://crmstelemark.blogspot.com/200...pain-cave.html

    http://www.wellsphere.com/wellpage/i...ining-workouts


    Exercise Question:

    Can this one possibly be OK for the shoulder? The touted benefits sound impressive.

    http://www.crossfitportland.com/archives/162

    [ame="http://www.youtube.com/watch?v=ZUG8W10bu9M"]YouTube- 135Lb windmill for reps[/ame]

    Breaststroke Links:
    (for future reference and to actually read)

    http://www.breaststroke.info/grotebreast.htm

    http://breastroker.tripod.com/Santos.htm

    http://www.breaststroke.info/Maximiz...eaststroke.htm

    http://www.breaststroke.info/

    [ame="http://www.youtube.com/watch?v=Le-KEtY4WhM&feature=player_embedded"]YouTube- phelps---breaststroke[/ame]

    Updated December 18th, 2009 at 09:06 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Planning
  2. Sarasota Y Sharks Masters 5:30 Workout -12/18/09 -SCY

    by , December 17th, 2009 at 02:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 300 4:40
    3 X 100 1:40
    6 X 50 :50
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 :45

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

    1 X 200 4:00
    4 X 50 1:00
    1 X 150 3:00
    3 X 50 1:00
    1 X 100 2:00
    2 X 50 1:00
    All stroke. Choice, no free or IM.
    All one stroke or mix it up.

    1 X 400 6:00 5:30
    6 X 50 :45 :40
    Three rounds. Round 1 interval left, rounds 2&3 right.

    WARM DOWN: 4 X 50 easy 1:00

    5500Y
    Categories
    Swim Workouts
  3. Thursday Dec 17th 2009

    by , December 17th, 2009 at 12:04 PM (Ande's Swimming Blog)
    Thursday Dec 17th 2009

    Subscribe to this Blog

    WEIGHT
    lat press 8 x 40 8 x 45 8 x 50 6 x 55
    lat pull 8 x 165 6 x 195 5 x 205
    bench press 8 x 135 6 x 185 3 x 205
    leg press 8 x 230 8 x 320 6 x 410

    TODAYS SWIM PRACTICE

    Whitney coached
    6:30 - 8:00
    diving well, was a bit warm today
    swam with brandon, mike V & jon
    beside larry, tyler, todd, & amy

    wore briefs

    warm up
    300 fr
    300 fr
    300 k

    main set

    20 x 100 done 2 on 1:45, shift lanes, 2 on 1:40, shift lanes, ... 2 on 1:05, shift, 2 on 1:00
    did 75's on 1:05 & 1:00

    100 easy

    10 x 100 done 1 on 1:45, shift lanes, 1 on 1:40, shift lanes, ... 1 on 1:05, shift, 1 on 1:00
    did a 50 on #9 went 1:00 on #10

    100 easy

    10 x 100 done 1 on 1:45, 1 on 1:40, , ... 1 on 1:05, 1 on 1:00
    did 6 100's then did 50's on 7 - 10


    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


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


    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
  4. Thursday, 12/17/09

    by , December 17th, 2009 at 11:34 AM (A comfort swimmer's guide to easy swimming)
    Short, really HOT, hotel pool

    250 swim free
    250 kick on back alt dolphin/flutter by 25
    250 pull free w/buoy only
    250 pull back w/buoy only
    10x25 swim, odds fly, evens free
    swam fly strong, with long pullout, free easy

    10x50 back on RI :20
    focus on UW SDK and stroke count
    8x50 free on 1:00, focus on long strokes

    100 easy

    Total: 2250 meters

    Yoga tonight
    Categories
    Uncategorized
  5. Still on the come back trail ...

    Over slept and missed warm-up.

    Main set:
    3 x (8 x 75)
    Round 1 Free on 1:05
    Round 2 Stroke on 1:15
    Round 3 Choice on 1:25

    100 ez

    I did back/free/back on round 2 by 25. I am NOT a backstroker and wanted to make the interval. My short axis strokes are not happening currently due to a still pissy back.

    Round 3 I did all free but went 75 ez, 25 fast/50 ez, 50 fast/25 ez, 75 fast.

    Feeling good in the water. Looking forward to pilates and a date with the treadmill tonight!

    Events fo' shizzle on my list this year:
    50 Free
    100 Free
    200 Free
    50 Fly

    What else I am considering ... that shall remain a mystery for now until I spend more time in the water and see if I can swim another stroke at all decently ...
    Categories
    Uncategorized
  6. In the easy going mode

    by , December 17th, 2009 at 07:13 AM (Mixing it up this year)
    I don't know how to discribe today. I guess I was there and swam ok. It was so cold out that I just didn't want to make the jump into the water but I did.

    10x100@1:45 Free 50 swim/50 drill the drills were catchup and fingertip drag
    500 Free kick w/fins comfortable speed
    5x100@:05R Free w/fins & snorkle as 50 kick/50 swim each 50 was build
    4x50@1:00 Fly w/fins & paddles
    6x100 Free w/paddles & fins as 1-2@1:30, 3-4@1:25, 5-6@1:20 this was the only realy hard set and I made it
    100 Free easy
    100 Fly 1 arm drill
    200 Free kick w/fins EASY

    Total 3200 yards
    Categories
    Uncategorized
  7. The Turducken Workout

    Today my swimsuits and I decamped to Northwest Florida for the holidays. I had easy flights and arrived before noon, and was able to get in a swim at the Panama City Beach Aquatic Center this afternoon. The pool was set up SCY; here’s the workout I did.

    1000 warmup (400 swim, 200 Rev IM K, 200 Pull, 200 Rev IM Drill/swim by 25)
    Then one of the other swimmers hailed me—it was my swimming pal Paul--I met him down here several years ago, and look forward to swimming with him whenever I visit. I felt lucky to have run into him on my first trip to the pool. I joined in with him and Joe and Jeff from Germany for the last bit of their workout, which was

    100 Swim

    250 Pull

    150 Pull, desc. By 50s

    4 x 75 Pull fast @ 1:30ish

    Then they all left, and I had the entire pool to myself for the rest of my workout. It seemed like a good opportunity to do my turducken set, which I hesitate to inflict on anyone who’s not a happy IMer.

    Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. I’ve never tasted one, but I feel like I’ve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:
    4 x 350 @ :30-:40 rest interval
    1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
    2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
    3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
    4th 350=100 FR/50 FL/50 BK/50 FL/100 FR
    On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.

    Kick set: 7 x 100 K @ 2:00
    To continue with today’s theme, I made a 400IM/200IM/100IM turducken kick set and sliced it into manageable 100 yard portions. So my 7 100s were:
    100 FL
    100 BK
    50FL/50BK
    100 IM
    50BR/50FR
    100 BR
    100 FR

    Then I did a quick 200 warmdown and hopped out.

    This evening I went to my new (temporary) gym and did arm weights. Tomorrow I hope to get a swim in before driving up to my mom’s house in Alabama.
    Categories
    Uncategorized
  8. Revamped weights workout

    by , December 16th, 2009 at 09:42 PM (Elise's Fitness Fun)
    With the help of a friend who is a weight-lifting guru, I have revamped my usual, boring routine into something a little different. This fall was about getting my running back and building up my swim base. My plan on weights was to simply maintain my strength. So after a one week off from the weights, I moved into a different phase that will last about 4 weeks.

    My friend has lectured me that I don't need to spend much time in the weight room. The goal is to make me strong without overtaxing my swimming muscles. So, today was the first day on the new plan. Used same exercises, but did a different set plan.

    1 mile warm-up on treadmill - ran 2:15 at 6.0 mph, 2:15 at 6.5 mph, 2:15 at 7.0 mph, and 2:15 at 7.5 mph.

    Bench press: bar x 5, 65 x 5, 3 sets of 80 x 5 (thank goodness for 2.5 pound weights)

    Lat hi row: 2 sets of 90 x 5, 3 sets of 120 x 5

    Back extensions: 2 sets of 25

    Leg raises: 2 sets of 20

    Bicycles: 1 set of 100

    Military press: 2 sets of 40 x 8

    Alt. hammers curls: 2 sets of 15 x 8

    Updated December 16th, 2009 at 10:08 PM by elise526

    Categories
    Uncategorized
  9. Wednesday 12/16/09

    by , December 16th, 2009 at 09:27 PM (The Labours of SwimStud)
    Well I decided to write up today's workout since I had time. I've made a commitment to improving my distance fly (e.g anything over 50yards) so I bore that in mind today, and went for quality work not aerobics.
    200 kick
    200 pull
    200 swim
    4 x 50 side kick
    4 x 50 6 kick switch
    4 x 50 3 n glide
    4 x 50 catch up
    4 x 50 swim minimal breathing manage 1, 2, 1, 1 ( I learned to not breath in the first 25 and take 1 breath rather than 2--now to learn for sprinting!)
    Then twice thru:
    200 FR
    150 FL
    100 BK
    50 BR
    Don't ask me for intervals. The 2nd Fly was a mix of swim, one arm, 3 BR-3 FL, some 25's and some wall stops 1-2 secs, but I did my yards.
    Then
    4 x 50 Fly drill 1 arm mostly working on rhythm
    4 x 50 fly swam these looking for the elusive slower rhythm...did some as 25's and some 3BR and 3 FL but with intention to finding that rhythm...
    4 x 50 BR working on keeping my head low and still...I'm getting to good at pullouts that I pop up gasping sometimes...so I have to work on that.

    Lifted around my strained wrist (which I niggled with 2 hand touches in my swimming). Did about 40 minutes of weights...

    If that wasn't enough I also coached for an hour in the water then taught another hour from the deck...
    Categories
    Uncategorized
  10. Wednesday Dec 16th 2009

    by , December 16th, 2009 at 05:21 PM (Ande's Swimming Blog)
    Wednesday Dec 16th 2009

    planned on going to the 5:30 practice but slept in instead

    TODAYS SWIM PRACTICE

    Mary coached
    noon - 1:15
    main pool
    swam with 2 guys I don't know, one was a triathlete who was way too slow to be in our lane & should have been 4 or more lanes over
    beside marcio, james, max & larry

    wore brief

    warm up
    did around 500 warm up

    main set

    assigned 32 x 25 fl on 30 3 easy 1 fast
    did 8 rounds of (25 easy, 25 fast from a dive with 10 SDKs held 11's)

    assigned 16 x 50 br on 55 3 easy 1 fast
    did 4 round of 2 easy 1 skip, 1 fast from a dive, went 32's

    assigned 8 x 100 bk on 1:40 3 easy 1 fast
    did round 1: 2 easy, 50 easy, 100 easy speed went 1:03
    round 2: 1 easy, 2 skip to put on B70 legs
    1 fast went 56 and almost lapped the slow dude in my lane

    assigned 4 x 200 3 easy 1 fast
    did 2 easy 50's skipped 2, got up to do a fast 200 k
    just as I was diving in the guy who was too slow for our lane was coming in and veered over to the wrong side, flipped just as I was diving, his heel charley horsed my left thigh

    so I flutter kicked a 100 in 1:07 then stopped

    50 easy

    ( he then swam his hard 200 scy free in 3:00 )
    shoulda just told him, you're in the wrong lane, please move

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


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


    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
    Categories
    Swim Workouts
  11. Wed., Dec. 16

    by , December 16th, 2009 at 04:24 PM (The FAF AFAP Digest)
    Couldn't decide whether to swim or run today. The weather decided it for me -- it was freezing and I couldn't quickly find my running gloves and hat. Stole and modified Geekity's workout from the other day. Was in aerobic mode throughout, with extensive use of fins and MF.

    Swim/SCY/Solo:

    Warm up:

    700 variety

    Main sets:

    2 x (3 x 150 kick) @ 2:00 w/MF-Dolphina
    #1 = dolphin kick w/board
    #2 = dolphin kick on back, 7 SDKs per 25
    #3 = double shooter on back + 50 easy kick + double shooter on back

    50 EZ

    5 x 100 evil w/MF @ 2:00
    working on long pullouts & hinging
    went 1:13-14

    6 x (5 x 50), w/fins, done as:

    # 1 free
    1-3 @ :40
    4-5 @ :35

    #2 back
    1-3 @ :50
    4-5 @ :45

    #3 free kick w/board
    1-3 @ :40
    4-5 @ :35

    #4 backstroke kick
    1-3 @ :45
    4-5 @ :40

    #5 evil
    1-3 @ :45
    4-5 @ :40

    #6 dolphin kick w/board
    1-3 @ :40
    4-5 @ :35

    50 EZ

    5 x 100 fly drills @ 2:15, done as:
    25 lead arm body dolphin + 25 single arm fly + 25 shooter + 25 EZ DAB

    50 EZ

    Total: 4250

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

    Commentary:

    I'm still tired from the meet, so I didn't do anything fast. Still, felt like a good aerobic workout with lots of kicking. The first real workout after taper is always a kick in the ass.

    SCM Comparison from 2008 to 2009:
    (same suit -- B70, except for 2008 100 fly)

    2008:

    50 free: 28.5
    50 fly: 29.99/30.7
    100 fly: 1:12.1
    50 back: 31.7
    100 back: 1:11.7
    100 IM: 1:11.8

    2009:

    50 free: 28.2
    50 fly: 29.6
    100 fly: 1:09.8
    50 back: 31.1
    100 back: 1:09.5
    100 IM: 1:11.5
    50 evil: 37.6
    (previous time from 2007 = 41.5)

    Had a really kick ass salad today for lunch: romaine, grilled chicken, flax seeds, pomegranate arils, red quinoa, avocado, yellow & red peppers, blueberries, mushrooms. Quinoa doesn't taste so bad, Q, with a nice oil & vinegar dressing.


    Possible 2010 Meets:

    March 20, 2010
    ANCM Albatross Open, SCM
    Montgomery Aquatic Center,
    Bethesda, MD

    April 23-25, 2010
    CZ Champs @ GMU
    Fairfax, VA
    Order of Events:
    http://www.patriotmasters.org/Coloni...2010.Entry.pdf (same as last year and no built in breaks for the women's side of the pool. )

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events: http://www.usms.org/comp/scnats10/events.php

    I am actually, for once, not terrifically disturbed by the order of events for SCY Nats. May have to commence negotiations to go to that meet. This could be in exchange for agreeing to do a B2B relay, I think ...

    Updated December 16th, 2009 at 06:45 PM by The Fortress

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 Workout -12/17/09 -SCY

    by , December 16th, 2009 at 01:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    3 X 200 3:00
    4 X 100 1:30

    4 X 100 kick 2:15
    8 X 50 kick 25fast/25 easy 1:15

    1 X 400 IM 6:45
    1 X 300 IM 5:15
    1 X 200 IM 3:30
    1 X 100 IM -

    4 X 200 free 3:00 2:40
    1 X 100 easy 2:00 -
    Two rounds, round 1 intervals left, round 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5600Y
    Categories
    Swim Workouts
  13. Finally back in the water

    by , December 16th, 2009 at 11:37 AM (A comfort swimmer's guide to easy swimming)


    Even though the city pool is closed for the month I managed to get a swim in at one of the local hotel pools. It's not too bad, but a bit warm. I measured it and it's very close to 12.5 meters long which makes it convenient for tracking distances.

    Workout wasn't too intense just getting a feel for length and where the walls were since there are no markings. it was pretty wavey too. Good for open water training.

    250 swim free
    250 kick on back alt dolphin/flutter by 25
    250 pull free w/buoy only
    250 pull back w/buoy only
    10x25 swim, odds breast, evens free
    swam breast strong, with long pullout, free easy
    10x25 swim, odds fly, evens free, like above
    10x25 odds underwater on back w/10-12 sdk off each wall, evens easy free

    Total: 1750 meters

    Last night I went to the gym and ran 2.5 mi on the treadmill then did a 1 hour yoga class.

    Also did a 40 minute spinning class today during my lunch break.

    Updated December 16th, 2009 at 04:29 PM by poolraat

    Categories
    Uncategorized
  14. The sluggard is back

    by , December 16th, 2009 at 09:19 AM (Mixing it up this year)
    Just felt very sluggish and unmotivated today, but as always I just trudge thru.

    5x200@3:30 Free
    500 Free kick w/fins every 3rd sprint
    5x100@2:00 Fly drills as 25 front scull, 25 underwater recovery, 25 rt arm, 25 lft arm
    100@1:30 Free w/paddles & bouy
    200@3:00 Free w/paddles & bouy
    300@4:30 Free w/paddles & bouy
    200@3:00 Free w/paddles & bouy
    100@1:30 Free w/paddles & bouy
    4x50 from a dive sprint fly to the 15 meter mark then easy free tried to dolphin kick as hard and long as I could
    100 free EASY

    Total 3200 unmotivated yards
    Categories
    Uncategorized
  15. WHEN I'M 65

    In celebration of Don Davis' b'day, todays practice was 65x 50 @ 65 seconds. a few of us decided to do 65x 75 @ 1:05 and I did a fair amount of them as 25fly 50 fr. The practice took a total of 70 minutes and we had 5 minutes for a cool down swim. After, we all went to the local watering hole for beer, food and conversation.

    I've known Don for over 25 years.... dating back to the days when he used to put on a triathlon at Coney Island. I even participated in said event a couple of times. Things were simpler then... no aero bars or wetsuits. Don now organizes the SOS triathlon http://www.sostriathlon.com/ a local favorite event that has participants swim in all three of my beloved Shawangunk Lakes.

    A great time was had by all. Happy birthday Don! and many more!
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters 5:30 Workout -12/16/09 -SCY

    by , December 15th, 2009 at 03:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    Three rounds. Round 1 intervals left. Rounds 2&3 right.

    2 X 200 kick 4:30
    8 X 25 kick*fast,no board* :40

    1 X 300 IM 5:15
    4 X 75 1:20
    Swim it four times with a short break between rounds.
    75's: within each round.
    #1 50 free/25 fly
    #2 50 free/25 back
    #3 50 free/25 breast
    #4 75 free

    12 X 50 1:00
    2 moderate/1 fast

    WARM DOWN: 4 X 50 easy 1:00

    5600Y
    Categories
    Swim Workouts
  17. The long and hopefully not too slow climb back

    I've been swimming and working out more than I've blogged but not by much. I took last week off after Long Beach in an attempt to let my back recover. It felt great but was a tiny bit pissy today. Oh well

    w/u
    200 kick
    200 back
    200 pull (I opted to let my legs drag and use paddles)
    200 swim

    main set
    3 x (6x50 stroke 3x100 IM)

    I did rounds 1 and 3 back/back/free
    round 2 4x50 breast

    2 x 100 kick ez

    running on the treadmill tonight hard for 20-30
    Categories
    Uncategorized
  18. 50 back vid from NE Champs

    by , December 15th, 2009 at 12:14 PM (The FAF AFAP Digest)
    50 back, 31.14

    Stud took this 50 back vid with my mini digital. I wish I had had some other races taped, but just forgot in the excitement of the meet on day 2.

    I was in lane 5, flanked by 25 and 29 year old Elizabeth Mancuso and Jessica Knight. I knew their seed times were inaccurate, as they went 31+ last year. So I knew the race would be close and it was. And they both had very good underwaters as well. I notice that they both had somewhat splashier backstroke kicks than me. Mike Ross and I briefly discussed this issue. He's working on keeping his bottom half very very still while swimming and keeping the amplitude of his flutter kick and knee bend minimal. I think I won just as much with my stroke as my SDK perhaps ...

    I see from the video that I did the same breakout as the Sprint Classic where I pop my head out of the water ala Aquaman. This was a mental error. I simply forgot to lean back with my shoulders and head. I also tucked my chin too much on the start. Need to keep my head up and back a bit more.

    [ame="http://www.youtube.com/watch?v=28RQ7mbtjBo"]YouTube- Fort SCM 50 back[/ame]

    My turnover looked slower to me than in August at Indy, but Q says this is OK.

    Dara Surgery:

    http://www.cbsnews.com/stories/2009/...l?tag=facebook


    50 breast split:

    Even though my 50 evil split is seemingly missing from the official MM (meet manager) results, it is still retrievable since it appeared on the scoreboard. My brilliant coach sent me the following email on how to retrieve splits from the Colorado timing system:

    "But have no fear, if it showed up on the scoreboard I bet it's on the Colorado printout. The final times print out in easy to read columns but the splits don't.
    Every hit to the touchpad during the race is recorded sequentially so if you follow a line across and you know the event, heat and lane you swam in you can find the time that displayed when you touched the touchpad for the first time.

    It looks like this 5) 2 25.25 3) 2 25.48 1) 2 25.50 5) 4 53.79 1) 4 54.91
    so for this heat lane 5 2nd length 50 split was a 25.25, and 100 split was a 53.79. Lane 3 50 split was a 25.48 etc.

    Most meets print out the Colorado printouts during the meet and staple them to the results so it should be easy for the meet director to find. If they didn't print them out, they are still stored on the Colorado and can be printed out anytime."

    I forwarded this to Ed Gendreau, the meet director. So hopefully, he will take the time to pull my split since I did submit an official request.

    What's Next?

    Ande always asks, "what's next?" And I'm not really sure. I'm going to revise my training for a couple months to do more aerobic /endurance work in the pool and gym and lots and lots of kicking (not that the latter is different). I'm going to use my MF more and really work on my belly SDKs. I'm much faster on my back than my belly, and would like to fix this discrepancy.

    I am declining Patrick's probably tongue in cheek suggestion to remake myself into a mid distance geek. However, I may try to focus on the 100 back, 100 fly, 100 IM more this season than just pure 50s.

    I'm completely up in the air about what meets to attend this year. I'd like to have a taper meet in SCY that is not Zones, since my team is hosting again this year. But I'm not sure about Atlanta. I have a yen to possibly go to Middlebury in June for the LCM meet, which would then make my summer worry free. However, attending travel meets in both May and June would not go over so well at home. For sure, I plan to swim at the Albatross meet on March 20.

    As for the gym, can anyone suggest exercises to build up endurance in the lats and delts and terres muscles?

    Exercise:

    I may take another day off, as I'm tired and uber busy. Or, if I get all jazzed up, I may try the new P90X ab/core Plus DVD.


    Fortina:

    BTW, I forgot to mention that I wore Fortina for my 100 IM and 50 breast. Liked it, and will do so again! Though I suspect Fortina also contributed to me going out too fast in the 100 IM. My coach said my 100 IM and 100 back should be about the same, and my 100 IM was 2 seconds slower. Part of this must be mental -- I'm just not used to sucking it up and swimming through the pain on the last length of free.

    Updated December 15th, 2009 at 10:13 PM by The Fortress

    Categories
    Masters Swim Meets / Events , Planning
  19. Tuesday Dec 15th 2009

    by , December 15th, 2009 at 11:01 AM (Ande's Swimming Blog)
    Tuesday Dec 15th 2009

    Time to start training hard again

    check top times

    Weights world gym san marcos

    TODAYS SWIM PRACTICE

    Whitney coached
    6:30 - 8:00
    diving well
    swam with Brandon, Larry, & Paul
    beside Tyler todd, & Amy
    dove in on FIRST!

    wore brief

    900 warm up
    300 fr
    100 IM k
    200 fr
    100 IM dr
    100 fr
    100 IM pretty technique

    8 x 150 on 2:10 done 100 fr 50 IM
    desc 1 - 4 hold 5 - 8
    #4 was 1:37, #8 was 1:33

    assigned: 900 set with fins
    100 k 100 sw 100 k 200 sw 100 k 300 sw
    did it but skipped 3 50's

    assigned 8 x 150 on 2:15 done 100 best stroke EZ 50 K FAST
    did: 8 x (50 EZ, 50 skip, 50 fast)

    assigned: 900 set with fins
    100 sw 100 k 200 sw 100 k 300 sw 100 k
    Did 100 flutter kick fast with a board,
    swam easy & did half on the 100, 200, 300
    went 1:13

    rested 3:00

    100 flutter kick fast
    with a board from a bellyflop dive,
    tyler & todd timed, looked at the clock
    went 1:07

    50 easy

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


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


    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
  20. On Call stinks when it cuts into swimming

    by , December 15th, 2009 at 07:40 AM (Mixing it up this year)
    One of those bad on call mornings. Just tried to get some yards in before getting paged out.

    10x100@2:00 Free 1/2 pull 1/2 kick
    500 Free kick w/fins every 3rd moderate pace
    10x50@1:00 Fly w/fins 6 kicks between strokes
    5x100@1:50 Back w/paddles
    500 as 50 Free, 25 6 kick switch, 50 Free, 25 6 kick switch, 100 1 arm fly alt arms each lap, 50 Free, 25 double arm back, 50 Free, 25 double arm back, 50 free

    That was all I could get in then it was race to work.

    Total 3000 yards
    Categories
    Uncategorized