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  1. Sarasota Y Sharks Masters 5:30 Workout -01/28/10

    by , January 27th, 2010 at 02:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    8 X 50 descend 1-4/5-8 :50
    16 X 25 :30

    3 X 200 kick 4:30
    4 X 100 kick*alt 25 fast/25 easy* 2:15

    1 X 100 stroke 2:00
    1 X 50 stroke*build* 1:10
    1 X 50 stroke *fast* 1:50
    Swim it 4 times. IM'ers should do 1 round of each.

    6 X 200 pull 3:00
    Descend 1-3/4-6
    Negative split all swims.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  2. Wed Jan 27th 2009 200 IM went 2:02

    by , January 27th, 2010 at 12:26 PM (Ande's Swimming Blog)
    Wed Jan 27th 2009

    Next meet is the Austin Grand Prix

    Today I learned that my SCM 100 IM WR got broken a week later by 1/100th of a second. I went 1:00.14, Edwin Van Norden from the Netherlands went 1:00.13. Had I known this when I was at Long Beach I'm pretty sure I would have done things differently, I just swam for a win and went for High Point. Now I know I should have rested up and given my best effort in the 100 IM to see if I could improve my 1:00.14. you can look up records at:

    Also Fritz Bedford broke my 24.18 50 SCM free record with a 23.80. Way to go.

    So for now I think I still have the
    100 SCM IM NR & the
    200 IM SCM & SCY NRs
    Records just make it a little harder for the next guy or gal to come along and break


    scy, main pool
    Whitney coached
    5:30 - 6:45
    swam with nate, doug, & mike
    beside marcio and tyler
    dove in on time
    wore B70 legs

    Warm Up
    swam around 500

    Main Set

    4 x 200 fr on 2:45 aerobic

    right into 200 IM fast for time
    went 2:07

    4 x 200 fr on 2:45 aerobic

    right into 200 IM fast for time
    went 2:08

    assigned 4 x 200 fr on 2:45 aerobic
    did: 150, 100 then got out to put on
    a full B70

    200 IM fast for time
    went 2:02

    50 easy

    2010 MEETS:

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

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

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

    Updated January 27th, 2010 at 12:40 PM by ande

  3. I could have slept thru practice but...

    by , January 27th, 2010 at 08:21 AM (Mixing it up this year)
    It was so tempting to stay in bed this morning. I have had such a busy schedule with swim 5:30-6:45am, work 7:30-4:30, coach 5:30-7:30 and then 1/2 hour of Wii Fit. The Wii Fit is making me mad as I continue to gain weight lately, despite not eating any more or less.

    10x100@1:45 Free every 3rd IM
    5x100@1:30 Free kick w/fins went 1:24, 1:22, 1:19, 1:19, 1:17
    500 Back kick w/fins every 3rd 25 fashion model
    5x200@3:00 Free w/paddles & bouy descend did not feel particulary strong here but went 2:58, 2:52, 2:46, 2:41, 2:36
    10x50@1:00 Breast pull w/fins get the dolphin motion in
    50 Fly w/fins Fast went :32
    100 Free w/fins easy
    50 Fly w/fins Fast went :31
    300 Free w/fins easy

    Total 4000 yards
  4. Tuesday Short and Sweet

    by , January 26th, 2010 at 11:51 PM (Swimming, Life, and Other Stuff!)
    Nasti's Tonight! Not crowded; only 3 females present. The practice was short. I think it was what I needed. I felt strong and smooth tonight. Here's what we did:
    *600 Free Warm-up Swim
    *2 X 250 on 4:00 int (3:46/3:41)
    *200 Kick (alt flutter on back/front)
    *6 X 100 Stroke on 2:00 I did backstroke. (1:30/1:31/1:32/1:32/1:33/1:29)
    *200 Free Pull with paddles and buoy
    *8 X 50 on :50
    *200 mixed stroke cool-down
    2,700 scy

    Friday my school had a jeans and Colt shirt day to benefit relief efforts in Haiti. Basically teachers can wear jeans and colt attire if they donate at least $1.00. I'm proud to say our staff raised $1,868.00.
    I'd say we are a generous and caring group of professionals!

    Last night, Clare and I attended a fund raising concert for our dear friends Jerrice and Paul who have been tirelessly trying to make contact with their surviving family members in Haiti. Jerrice and two cousins (one in Toronto, the other in Miami) have close to 100 aunts, uncles, cousins, grandparents, etc. that desperately need help in the aftermath of the earthquake... as does the entire population. For many of them, the international aid efforts underway have not yet reached them and as of yesterday, less than half of the family has been accounted for. Funds raised last night will be wired directly to family members so they may address their immediate needs for food, shelter, and for those who have visas, transportation away from the disaster zone. Paul shared some of the results of our contributions with the audience.... an uncle was able to purchase gas, to run a generator, cell phone accounts were replenished (the only connection with the rest of the world) four family members were able to travel to the Dominican Republic and fly to Miami.

    There are many organizations doing tremendous work in Haiti, but the most direct aid can be administered through Haitian-Americans who are truly the lifeline for their family members back home. I would like to urge everyone to consider helping someone in your community provide direct aid to their families who are suffering in Haiti.

    There were about seven women performing last night. Jerrice hosts a radio program called Women of Note. We didn't stay for the whole show (5+ hours) but we did hear some great music. The highlight for me was the set performed by Gail Ann Dorsey. She played a mean guitar chords and melody lines mingled.... not the usual strummy strum strum of coffee house singers. GAD ended her set with "this is a wordy song my boss wrote" and knocked out a great version of Bowie's Young American (yes, she has been a fixture in the bowie band for over 10 years).

    More swimming stuff.... next entry.

    Updated January 27th, 2010 at 09:10 AM by chaos

  6. 01-26-10 Workout LCM Folsom

    by , January 26th, 2010 at 10:41 PM (Swim like an Orca, but faster !)
    Love LCM days, they ( the Seniors) start early and leave 3 lanes open for early-bird Masters.

    Since the Warm-up isn't posted when I jump in, I just start my own warm-up..

    Warm (1100) 300FR, 200K (FR/BK) 300 (50FR/50 stroke (BK,BR)) 300 FR Snorkel.
    250 FR
    5x50 Stroke (Sprint 50/EZ 50) (did Fly, BK,BR,BK,BR)
    200 FR
    4x50 (did 25 Sprint/25 EZ) (did fly, BK, BR, BK)

    50 cool

    First time I was able to coordinate with 2 guys in my lane (since I came back to Folsom), that's always better than solo. Just kinda glanced at times, was more concerned with the time I had to leave the pool, than my interval. Since I dont have any meets planned thus far, Im just trying to get the "feeling" back.
  7. C & C Pain factory

    by , January 26th, 2010 at 08:43 PM (The Labours of SwimStud)
    OK not that much pain but C & C for Cardio and Core.

    Did a 40 minute elliptical run today and felt pretty good...especially as the sinus thing has still lingered a little.

    After this I hit the mat with the yoga ball for core work with kneeling plank, squat thrust and pike, side dips, hyper extensions, leg raises.

    Then ditched the ball and did some crunches and leg scissors to a 4:4 count then double timed for 8.

    Did my hip flexor and hamstring stretches, reverse curl stretch, cat stretch and spine extensions to finish.

    Went back in and did RC raises lateral and then external rotations.

    Then 1 set each lateral raises, rear delt raises and tricep extension 10lbs 10 reps.

    I don't focus too much on shoulders this is just a little extra work. I think I get enough out of my swimming and core work as is to hit delts fairly good.
  8. Tuesday /26/10

    by , January 26th, 2010 at 06:47 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo
    I started this workout yesterday but was so tired and sore that I couldn't make the intervals on the main set, so I stopped.

    300 swim free
    200 kick (did dolphin on back w/zoomers)
    300 pull choice
    (did back w/buoy only)
    6 x 50 on 1:00 alt. drill/build by 25
    (did 1-3 free, 4-6 back)

    swim 3 x 150 free on 2:20, make the interval and try to descend 1-3
    (went 2:10-2:05-2:07)
    swim 2x75 free on 1:20, #2 faster than #1
    (went 1:05, 1:02)

    swim 3 x 150 back on 2:45, make the interval and try to descend 1-3
    (went 2:15, 2:20, 2:15)
    swim 2 x 75 back on 1:30, #2 faster than #1
    (went 1:07, 1:03)

    pull 3 x 150 free on 2:15, breathe on 3, make the interval and try to descend 1-3
    (w/p&b, went 2:05, 2:01, 1:59)
    pull 2 x 75 free on 1:15, breathe on 3, #2 faster than #1
    (w/p&b, went 1:02, :58)

    swim down 100
    Total: 3000 yards

    Will have a strength training session with my trainer this evening.
  9. Tuesday, Jan. 26

    by , January 26th, 2010 at 04:11 PM (The FAF AFAP Digest)
    Hot Yoga:

    Speedo was home with a sick kid, stuck on the dread stationary bike. So we postponed our kick workout until Thursday. Given that, I decided it was an ideal time for a hot yoga session; I really needed some stretching after the last week. I decided to try the studio is Reston aka Lameton. It was very nice, bigger than the other one I've gone to and hence less crowded. I actually came out feeling refreshed (though now I'm tired). I sent a message to Jazzy with the schedule, so he can accompany me soon.

    I wanted to get an easy swim in today. However, I got a call from Mini Fort who is sick. I had to pick her up from school and go to the doc -- strep throat. Not good timing for a drama queen who is souring on swimming ...

    I am getting some RC work in as I tend to sick kid.

    Looking for a good sprint workout for tomorrow ...

    And, oh, my arms weren't nearly as sore today from the med ball game as they were the first time. Progress!

    Couple Interesting Articles from WSJ:

    Hidden Fat:

    Food Allergies:

    Push up:

    Updated January 27th, 2010 at 11:15 AM by The Fortress

  10. It's Snow Ice to See You

    by , January 26th, 2010 at 03:57 PM (Meet Director's Path to Tranquility)
    Now that the workers are assigned, lap counters are in, and awards came through, I have another worry to take me to meet day. The forecast for "measurable snow" on Friday into Saturday is giving more of these hairs a gray tint. Canceling a meet is the biggest disaster one could face. We went through this already during our second meet, when a storm hit at the worst possible time for making a decision. So we should have some experience with it.

    The first year meet was very successful. Over a dozen emails were received complementing us on the meet - how much fun and organized it was, - and surprise that it was our first. The second meet had a 20% jump in the number entries over the first meet. But Mother Nature had a second plan.

    We were watching the weather report closely all day Saturday, after different watches and warnings were issued for winter weather. With eyes to the skies, nothing was happening as we arrived at the pool for our Saturday night setup. After the usual 2-hour prep, we exited the pool to find a few small white semi-frozen ice balls and pellets falling. Upon arriving home, the dreaded nightmare began - 20 calls on my phone answering machine asking about a meet cancellation. My email inbox had about twice that number.

    I answered every one and told swimmers to stay tuned to our web site (yep, I handle webmaster duties too) where announcements would be posted. First, I decided (notice the subject went from 'we' to 'I') to sit tight and not cancel anything until the conditions and facts were determined. The ice balls began to increase and small accumulations began to appear on the grassy areas. Surely the road crews had time to clear roads by tomorrow, I thought. The forecast was only for 2-4 inches of sleet changing to snow and ending before midnight. In my upstate New York hometown, that would barely keep anyone awake at night.

    The ice balls turned to snow and began to show up on the roads by 9:00 PM. Good, this is following the forecast. I had to make a decision. Why did this storm need to hit at just the time when making a decision was difficult? Because I was meet director.

    A trip to the NOAA web site to read up on the detailed meteorology nerd-speak was needed. It translated into the same - snow and ice falling, ending near midnight, and clearing tomorrow. I posted that forecast to our web site - our meet was still on! (based on the overnight forecast of course. Don't blame me if it doesn't pan out.)

    An insignificant amount of snow could easily be handled during the overnight hours, I thought. Although not heavy, the snow continued. I read every forecast I could find online until it was time to enter dream world. I called a few team members for their advice - weather was the same where they were. Our county pools tend not to close unless the parking lots are inaccessible and the guards can't make it to work. Would we get our money back on the pool rental if we cancelled? Who will eat all the food? Should we offer a refund to all the swimmers? Or a partial refund? Have we gone too far to turn back? Will it be safe to travel?

    Then, a new warning popped out - the Virginia State Police had issued a travel advisory requesting that only essential travel be out on the roads. Still, only about 1 inch on the ground. I thought Virginia was in its usual panic about a possible small amount of snow and went to bed. During my sleep, while dreaming of angry mobs with torches and pitchforks looking for a meet director who cancelled a meet, I heard ice pellets from time to time pelting the window. So, it did NOT stop in the evening.

    At 7:00 the next morning, all was quiet. There were about 2 inches on the ground, and roads appeared easily passable. Nothing had come out during the night to treat my residential street. I walked to the main street, and found it had not been treated, either. What were road crews doing all night? Maybe they did not considered themselves essential travel and stayed home? Fortunately, some light traffic on the main street had kept the accumulation down, but a sleet-snow mixture covered the untreated pavement.

    I loaded up the car and headed to the pool. On the way, I spotted a car in the gutter. A taxi was fishtailing and traveling up the hill on US Route 1 sideways. I made it with no trouble. It was slick, but driving was not a problem - for me. This main road was not touched by a plow blade, but the side road where the pool is located was cleared, treated, and trouble-free. The main road is cared for by state V-DOT, who contracts out care for the side streets.

    At the pool, there were three swimmers from Penn State waiting at the door with a message. I was going to be killed if the meet was cancelled after they traveled 4 hours to get here. Their pitchforks were put away.

    Swimmers arrived late. One official could not make it. I heard bad stories about the roads in the outlying areas people were coming from. One swimmer ended in his driveway ditch and never made it to the meet. Vehicles off the road dotted the main parkway from Washington. Still, 110 out of 150 swimmers made it to the meet that day. Before the meet was over, the sun came out and the roads were only wet.

    We sent refunds to swimmers who requested them - who could not make the meet. I entered and paid for the second day of a 2-day winter meet in Richmond many years ago. Day 2 was cancelled due to an overnight storm. The team refused to give any refund or partial refund - citing 'expenses.' Seems to me that there would be some kind of savings that could be returned if a meet was not held. I vowed not to repeat their public relations faux pas, and never entered their meet again.

    This year's storm is due to hit Friday into Saturday. I am hoping it stays on schedule, as there should be enough time to recover and hold the meet on Sunday. If a storm hits on Saturday, maybe we will offer refunds for those swimmers who decide to stay home. More tropical food for the rest of us.

    180 entries - a record

    Updated January 26th, 2010 at 06:16 PM by Rnovitske (grammar)

  11. Sarasota Y Sharks Masters 5:30 Workout -01/27/10

    by , January 26th, 2010 at 02:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 100 1:40 1:30
    1 X 200 3:20 3:00
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 -
    Two times through, round 1 intervals left, round 2 right.

    1 X 200 kick 4:30
    8 X 50 kick*evens fast* 1:15
    1 X 200 kick -

    1 X 400 IM 7:00
    1 X 300 IM 5:15
    1 X 200 IM 3:30
    1 X 100 IM -

    16 X 25 :40
    Four of each, reasonably fast

    1 X 50 build 1:00
    1 X 50 @100% 2:00
    1 X 75 easy 2:00
    Four times through.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. There's more to life than flip turns (now categorized!)

    Class last night went well. Two lanes were tied up with people doing the hour swim, so I was in a shallow lane with two other women. Not a huge problem, but under the circumstances, flip turns were just not possible. One, I hate flipping in shallow water (it seriously feels like the shallow side of our pool is up to my knees); two, I hate flipping when I'm worrying about colliding with other swimmers.

    So I focused more on stroke technique: wide arms, smooth hand entry, "catching" the water, pulling with high elbows to utilize a bigger surface area (elbow, forearm, hand). Feels a bit wonky, but definitely contributes to a more powerful stroke. I also tried to utilize body roll more, so that I'm not over-taxing the smaller muscles of my arms and shoulders. Started out okay, but this grew harder as the workout wore on. Still, I'm getting there, and I can feel the difference it makes when I get a good body roll going.

    Not as much time for backstroke, so I focused on a good, tight streamline and DKs off each wall, as well as clean hand exit/ entry on the strokes. Also trying to really "reach/ stretch" into each stroke. Again, this is easier at the start of the workout than at the end when muscle fatigue has set in. Still, not bad, considering Sunday's yardage monster, followed by six hours' sleep. GAAAH! I really need to get to bed earlier! Night Owl, that's me.

    Also, I made it a point to stretch really thoroughly right before bed, and I woke up with far fewer aches and pains this morning. Who'dve thunk?

    I try to tell myself to stop fretting over flip turns. With enough time and practice, I'm sure they'll improve and hopefully become second nature. I have to remind myself continually that less than six months ago, I couldn't even somersault in the water, so for me to have a semi-consistent flip turn is pretty darned good. I should also focus on other areas of swimming, as I did last night.

    One thing I'd like to do is make my freestyle open turns smoother. I was watching a classmate last night, who has very smooth, efficient open turns. I think mastering this skill would make me feel like I'm at least turning efficiently when (for whatever reason) the flips just aren't happening. Besides, it's nice to have several skills in the old repertoire.
    Dang, I really need to remember to check off a category when I post!
    Swim Workouts
  13. Tue Jan 26th 2009

    by , January 26th, 2010 at 12:13 PM (Ande's Swimming Blog)
    Tue Jan 26th 2009

    Next meet is the Austin Grand Prix

    Lifted weights


    scy, main pool
    Whitney coached
    6:30 - 8:00
    swam with brandon, nate, jon, & ritchie
    beside tyler, marcio, amy, erin, & patrickdove in on time
    wore B70 legs

    Warm Up
    800 done 75 fr 25 bk

    Main Set
    4 rounds of
    025 stroke fast
    050 k
    075 drill
    100 swim
    500 fr aerobic on 6:15
    went around 5:30 on #4

    got out at 7:30 to make 8:00 meeting

    2010 MEETS:

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

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

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
  14. 1/25/10

    by , January 26th, 2010 at 09:12 AM (The Labours of SwimStud)
    Version of a Jackie Hirsty Workout
    300 Snorkel Swim

    Set 1
    2 x 150 100 P - 50 Swim 2:20
    2 x 100 50 DR - 50 Swim
    4 x 50 50 Desc :45

    Set 2
    50 Kick 1:30
    50 Swim :45
    50 Kick 1:30
    100 Swim 1:35
    50 Kick 1:30
    150 Swim 2:20
    50 Kick 1:30
    200 Swim 3:15
    50 Kick 1:30
    200 Swim 3:15
    50 Kick 1:30
    150 Swim 2:20
    50 Kick 1:30
    100 Swim 1:35
    50 Kick 1:30
    50 Swim :45

    Set 3
    5 x 100Pull 1:40
    4 x 75 Build 1:20
    4 x 50 SPL/50 :50 32,28,27,26
    4 x50 EZ

    Tot 3600

    45 mins weights.
  15. A bad back means I need to Fly

    by , January 26th, 2010 at 08:40 AM (Mixing it up this year)
    My back was acting up today so the best thing for me was to do Fly and loosen it up. Amazing what a little pain will do to ward off a painful day.

    2x500 Free every 3rd 25 drill
    10x50@1:00 Fly kick w/fins as 25 underwater w/board / 25 on surface
    500 Fly w/fins kick on back every 3rd on side
    10x50@1:00 Fly w/fins & paddles
    5x100@1:30 Free w/paddles & bouy
    500 Free Easy middle 100 as Back

    Total 3500 back loosening yards!
  16. Running and fun

    by , January 25th, 2010 at 09:06 PM (Elise's Fitness Fun)
    A touch of a head cold today which means I stay out of the water. Nothing better than inhaling bad air to make matters worse for my sinuses and possibly send the thing south to my chest. So, wanting to move and do something today, I ran three miles on the treadmill. Actually enjoyed my dreadmill workout which is as follows:

    1 mile - alternate 2 minutes at 5.5 mph with 1 minute at faster pace (6.5 mph, 7.0 mph, 7.5 mph)

    1 mile - alternate 2 minutes at 6 mph with 1 minute at faster pace (7.5 mph, 8.0 mph, 8.5 mph)

    1 mile - alternate 2 minutes at 3.0 mph (walk) with 1 minute at fast pace (8.5 mph, 9.0 mph, 9.5 mph, 10.0 mph)

    Cool-down walk of 1/2 mile

    Went downstairs to see if son was done with practice. Coach was making older kids run in the water and they were really slacking. I put suit on and got in and ran a couple of 25s with them, just to encourage them to give it their all. One or two times of me beating them was all it took for them to start picking it up and eventually go faster than I did. They put aside the pride of looking dumb and just started going nuts to be the best. Coaches loved it. Those kids don't want some middle-aged woman beating them.

    Updated January 25th, 2010 at 11:39 PM by elise526

  17. DOUBLE Mon Jan 25th 2009

    by , January 25th, 2010 at 06:13 PM (Ande's Swimming Blog)
    Mon Jan 25th 2009

    decided to double today

    Next meet is the Austin Grand Prix


    scy, main pool
    Whitney coached
    noon - 1:15
    swam with larry, patrick and ritchie
    beside james fike
    dove in 12:05

    wore B70 legs

    Warm Up
    300 fr warm up

    Main Set
    lead lane on everything but the first round of
    4 x 100 on 1:05, Larry wore fins & went first

    4 x 100 on 1:20

    50 easy

    4 x 100 on 1:15

    50 easy

    4 x 100 on 1:10

    50 easy

    4 x 100 on 1:05 Larry led, he wore fins
    made 'em

    50 easy

    2nd round

    4 x 100 on 1:20

    50 easy

    4 x 100 on 1:15

    50 easy

    4 x 100 on 1:10

    50 easy

    400 fr strong from a dive
    went 4:06

    50 easy

    2010 MEETS:

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

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

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
  18. OK, Tired Now, Monday, Jan. 25

    by , January 25th, 2010 at 05:28 PM (The FAF AFAP Digest)
    This morning, I journeyed to the Freedom Center to play the med all game with SwimShark and show her my core-dominated dryland routine. She had been doing the Lezak routine and wanted a change. The game is very fun with a partner! The Freedom Center is a beautiful large facility. The only thing missing was a Free Motion double cable machine in the weight room and 12 and 18 inch boxes for box jumps.

    Med Ball Game:

    We did approximately 40-45 minutes with some rests here and there. SwimShark took a video with her nano. Next time, I think we should tape the camera to the wall (instead of propping it up on the floor) so it wouldn't be quite so focused on our asses. lol

    Here is 2 minutes of the workout: [ame=""]YouTube- The game[/ame]


    I was mostly demo-ing the exercises for Alison. So I only did 1 set of 5-15 reps of the following exercises (which was definitely still a workout!):

    squat swing w/25 lb plate
    rotating squat swings w/20 lb DB
    goblet squats w/60 lb DB
    overhead squats w/bar
    hanging ab work: knee ups, straight leg raises, straight leg circles, knee up-arch backs
    reverse decline crunches w/10 lb weight held by feet
    elevated knee ins w/10 lb weight held by feet
    russian twists w/25 lb plate on incline bench
    pulse ups
    dead bugs on bosu
    windshield wipers
    crunchy frogs
    oblique V ups
    squat jacks on bench w/med ball
    lateral bench hops
    squat thrust & press w/med ball
    rock star jumps
    rear delt flys
    chest flys
    narrow grip seated row (90 x 2 x 10)
    power wheel rolls outs (2 x 15)
    power wheel pike ups & knee-ins
    body rows

    5-10 minutes of stretching

    SwimShark agreed the power wheel provided an awesome core workout.


    Warm up:

    700 various

    Main set:

    8 x 50 fly @ 1:00
    # 4 & 8 @ 200 pace, single arm fly on the rest
    8 x 50 dolphin kick @ 1:00
    #4 & 8 = fast, rest EZ
    50 EZ
    4 x 25, odds = fast shooter on belly, evens = EZ

    8 x 50 back @ 1:00
    # 4 & 8 @ 200 pace, rest EZ
    8 x 50 backstroke kick @ 1:00
    # 4 & 8 fast, rest EZ
    50 EZ
    4 x 25, odds = fast shooter on back, evens = EZ

    8 x 50 breast @ 1:10
    odds = pull w/paddles & buoy
    evens = alternate PLD & evil
    8 x 50 breast kick @ 1:05
    4 w/board, 4 w/o
    50 EZ
    4 x 25, odds = fast evil, evens = EZ

    8 x 50 free @ :55
    all 8 with fins & paddles emphasizing overkick
    (yes, I know it's a lot of rest; I was tired)
    8 x 50 flutter kick w/fins & board @ :50
    # 4 & 8 = fast, rest EZ
    50 EZ
    4 x 25, odds = fast fluter kick shooter, evens = EZ

    100 EZ

    Total: 4600



    I have a sneaking suspicion I shall feel rather dead tonight. The med ball game is deceptive. You feel like you can play on and on, yet you're sore and tired later. I can already tell my arms will be sore like last time. (Of course, I do have the pleasure of knowing I've made Geek very jealous with all my working out today.)

    I intended my swim workout to be easy aerobic swimming and drills with some fast efforts sprinkled throughout. I did more yardage than I really intended. The breaststroke segment is likely the dullest most tedious thing I've done as a masters swimmer ... The kicks were torturously slow. I really don't think I'm going to put any further effort into evil kick. I don't seem to have the patience for it.

    I've also been hungry all day long. I ate lunch before swimming, but was starving mid workout. Came home and ate more and am still starving ... Ate dinner and am still starving ...

    I sent my entry form for the VMST meet on Feb 13-14 out in the mail today. Swimming: 200 back, 100 breast (getting split), 50 free, 100 fly.

    Hopefully, I'll sleep well tonight to make it through my kick workout with Speedo tomorrow! I'm tired!

    Oh, I did have to break down and buy my kid a new suit for champs meet season. I wanted to get her a B70 kneeskin, but they aren't available until mid Feb. or so. So I ordered the Seedo elite pro/lzr. I'll probably wear the suit at the Albatross Open as well. I feel bad for my kid. She seems to be getting a whacking bad cold right before Districts and Regionals. And she's had some trouble really ramping up her training this winter; I think she still feels the effects of her bout of mono.

    Gluten/Dairy Free Bars:

    I found a good food bar at Whole Foods tonight with no gluten or dairy. I really need something portable to eat right after workouts, so I'm going to give these a try. Any other suggestions?

    I also appear to have inadvertently glutened myself again as I have a telltale rash. Can't think what I could have eaten that had gluten ... It might have been something in the deviled eggs from Whole Food I ate as a late snack.

    Interesting Article on the Mystery of Improvement with USAS Swimmers:

    Updated January 26th, 2010 at 11:22 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  19. Catching up

    by , January 25th, 2010 at 03:08 PM (A comfort swimmer's guide to easy swimming)
    I've been a bit lazy about posting so I'll use this entry to list both Friday's and Saturday's swims.

    Friday 1/22/10
    Swam after work, SCY with Carrie

    1600 reverse IM alt. kick swim by 25
    ( this one worried me a bit going in, especially having to finish with 400 of kick/swim fly. But the fly wasn't so bad, it was the breaststroke that killed me.)

    swim 8 x 50 on 1:00 build to 75-80% choice
    Did these in IM order 2x through

    12 x 25 choice all out on 1:00: really work on getting going on these!
    Also in OM order, 3x through

    swim down 300 choice

    Total: 2600 yards

    Saturday, 1/23/10
    SCY, solo

    200 free
    400 Reverse IM alt. kick/swim by 25
    200 pull, 100 free/100 back
    200 dolphin kick on back w/zoomers
    200 back

    swim 8 x 200 on 3:30: odds free, evens no free; descend evens to fast last one.
    (odds: went 3:00->2:50 on free;
    did back on evens, went 3:15->3:05)

    swim down 8 x 25 free on :30

    Total: 3000 yards
  20. Sarasota Y Sharks Masters 5:30 Workout -01/26/10

    by , January 25th, 2010 at 02:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    8 X 50 :50
    Descend 50's 1-4/5-8

    2 X 250 kick 5:40
    8 X 25 kick*fast, no board* :40

    1 X 300 4:30
    3 X 100 1:30
    1 X 300 4:30
    4 X 75 1:10
    1 X 300 4:30
    6 X 50 :40

    1 X 50 1:15
    4 X 25 fast :30
    Four rounds. One round of each, IM order.
    Break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts