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  1. Thrashed Legs, Tuesday, May 5

    by , May 5th, 2009 at 04:23 PM (The FAF AFAP Digest)
    Was on a mission to thrash the legs today, and did a pretty decent job. Remembered to bring my weight lifting gloves and ab slings to the gym today. I like the gloves; the hands feel much better. Then I did a Tall Paul kick workout that I had saved a few months ago, waiting for the beginning of a new training cycle. I only hope I can run tomorrow ...

    Weights:

    deadlift, 110 x 2 x 10
    tricep press, 55 x 1 x 10, 60 x 1 x 10, 65 x 1 x 10
    standing lat pulldown, 140 x 2 x 10
    bench press, 70 x 1 x 10, 90 x 2 x 10
    squat rows on flat side of bosu, 40 x 2 x 15
    elevated crunches, 4 x 25 (2 w/med ball, 2 w/10 lb weight between feet)
    external rotators, 10 x 2 x 15, both sides
    prone scapular scrunches, 2 x 25
    alternating forward lunges w/med ball, 2 x 20
    hip hinges w/12.5 DBs, 2 x 15
    hanging ab work w/ab slings:
    reverse crunches aka knee raises, 2 x 15
    leg raises, 2 x 15
    twisting reverse crunches, 2 x 15

    (Forgot to do pull ups or chin ups. Need to get back to doing those.)

    10 minutes of stretching

    Swim/SCY/Solo:

    Warm up:

    700 variety swim, kick, drill

    6 x 100:
    odds, single arm fly drill @ 1:45
    evens, backstroke @ 1:40

    Tall Paul Kick Sets:

    6 x 100 backstroke kick w/fins @ 1:30, cruiser speed

    50 EZ

    10 x 50 dolphin kick on back w/MF @ :50
    odds, under/over
    evens, over/under

    under = underwater shooter, no breather
    over = kick on top of water

    50 EZ

    200 kick for time:

    Did this dolphin kick on back w/MF, went 1:58, tried to negative split. I realize I've never done a 200 kick for time before ... Pain!

    100 EZ

    8 x 25, easy speed flutter kick shooters, no fins @ :40

    100 kick for time:
    Did dolphin kick on back w/MF. Cramped big time, but tried to kick through it. Went 52ish with bit of a roll start (from a push).

    100 EZ

    8 x 25 BR kick
    Started with board, but I was quickly reminded that I hate BR kicking with a board, so just kicked in a streamline position.

    50 kick for time
    tried this, cramped too much, had to abandon

    50 EZ

    8 x 25, alternate back shooter, no fins + 25 easy
    I have to say back shooters are pretty easy for me now with the nose clip.

    200 C/D

    Total: 3900

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

    Team for Nats:

    Still mulling over LC Nats. It appears that very few, if any, of my teammates are going. (Speedo?) And no chicks. So I would not be able to swim any relays. This would be disappointing to me, as Saturday is set aside as "relay day." I've always been a loyalist, and am very happy with my one and only masters team. I also am opposed to faux super team relays. However, I think it would be quite fun to swim on a team with my friends. So, for LC Nats only, I think I am going to switch team affiliations and join other Team Hottub members on the Academy Bullets team coached by Chris Colburn. Other friends are switching affiliations (Hulk, FlyQueen, Michelina, Imspoiled, Poolraat, maybe Jimby?) and I think we'd have a blast together in Indy. Plus, this means that we can have some Bad Girrlz relays. Who can resist that?

    Now I just have to figure out which events to enter ... Need to look at the order of events again. 100 fly is out because it's between the 50 free and 50 back on Sunday. So it could be a line up of 50 back, 100 back, 200 back, 50 fly, 50 free, and 50 breast. Hope none of them are back to back ... The only downside of mega relays on Saturday is that the 50 back is ONCE AGAIN virtually the last event of the meet. I could be half dead for it ... I sort of wonder why they put relays on Saturday rather than Sunday?

    Updated May 5th, 2009 at 10:17 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. My next workout will be in Clovis

    by , May 5th, 2009 at 02:19 PM (A comfort swimmer's guide to easy swimming)
    I'll be leaving here very early tomorrow and making the 10 hour drive to Clovis, CA. I'm hoping to get a short swim in as soon as I get there, then am going to dinner with a friend.

    Here's what I did today.

    SCY with Carrie

    15 minute warmup
    {300 swim back and free
    4 x 50 kick on back, dolphin and flutter by 25's
    4 x 50 drill, 2 free, 1 back, 1 fly}

    4 x 50 choice on 1:30, build to all-out finish.
    {did #1 & #3 free, around :33

    #2 back, #4 fly, both under :40}
    50 easy

    4 x 50 from mid-pool on 1:00, choice at moderate pace
    {did these in the same order as above}

    50 easy

    3 x 25 off blocks: fast breakout, easy to wall, walk back

    {did 1 each, back, fly, free}

    10 min. swim down
    {I did 600 alternating free/back by 50's}

    Total: 1875 yards
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  3. Four months and 3 meets...

    I asked Fort, "Why are my times not improving." (There is also a great thread on this) She put these questions to me.* But first she said give time its due. Its a little early in my career to think I've peaked. Well, when your 52 you worry about these things.
    Question no. 1
    How many times a week are you training now?Answer:
    I am swimming with the team MWF for 1 1/2 hours. However, I just added a Saturday morning. If I keep that up it will be swimming four times a week approx 2700-3200 yards each practice.
    Question 2
    Are you doing anaerobic work or just regular masters practices with scads of medium pace aerobic work?
    Not any regimented anaerobic until today. I* Land Excercises this morning with the group. It meets T and F mornings. We did core strenthening, balance and some jump work. I used the lat pull down bar, leg lift and leg curl machine also. In practice I would say I work a bit harder than a medium pace with occassional very hard sets.
    Question 3
    Are you working on technique?I don't know what to work on or how to apply it when at practice. However,I am looking forward to next Saturday...as I signed up for a swim clinic with Karlyn Pipes-Neilsen and Eric Neilsen.
    Question 4
    Have you identified technique changes you should make? I hope to do this in some part on Saturday...otherwise I have not clearly identified issues.
    Question 5
    How is your kicking?I think in the Freestyle I am pretty good. I concentrate on pointing my toes and beating my legs rapidly. My endurance is also good.I would like to have my fly and breaststroke kick analyzed.
    Question 6
    How are your starts, turns and streamlines?I learned a new way of diving in Masters and I feel pretty good about it. I find when I swim alone my turns stay strong...but when I swim with a team they get lost in the circle training.* My very first meet I had not trained much with a group and I thought turns was one of my strong points. Now I feel I am not sure where to hit the wall. I don't come in with the power I used to when I worked out alone. Because of my RC problems I haven't been pulling and don't feel I work on streamlining and reaching as a result.
    I see there is alot to work on to improve. I know only way to get the time is to do the time.

    Updated May 5th, 2009 at 03:14 PM by flippergirl

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  4. Monday May 4th Nats in 4 days

    by , May 5th, 2009 at 12:11 PM (Ande's Swimming Blog)
    Mon May 4th, 2009

    yay! B70 legs arrived!

    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    4 days away

    TODAYS SWIM PRACTICE
    LCM & scy
    Swam 5:30 - 6:30
    Whitney Coached
    TSC main pool & dive well
    swam with Larry tyler mike & todd
    dove in 5:35

    warm up
    LCM
    2 snakes which were 10 lengths
    round 1 was 150 fr 50k 50bk
    round 2 was 100 IM 150 fr

    10 x 25 on 30
    4 with 1 breath
    1 fast

    10 x 50
    4 with 3 breaths
    1 fast went 24's

    done
    Categories
    Swim Workouts
  5. Tuesday 5/5 - Back to Back

    by , May 5th, 2009 at 07:38 AM (Mixing it up this year)
    This was my backstroke workout which I took the main set from a Jackie Hirsty workout I saw and just adjusted the intervals alittle. My shoulders are hurting a little bit and the left knee is still an issue at the moment so I will avoid breaststroke and IM for another week.

    10x100 @ 1:45 Free

    These were with paddles only
    50 Free @ 1:00
    50 Back @ 1:00
    100 Free @ 1:45
    50 Back @ 1:00
    150 Free @ 2:30
    50 Back @ 1:00
    200 Free @ 3:15
    50 Back @ 1:00
    Held :48's on the back's

    No equipment on this part
    200 Back @ 3:45 in 3:26
    50 Free @ 1:00
    150 Back @ 2:45 in 2:30
    50 Free @ 1:00
    100 Back @ 1:45 in 1:36
    50 Free @ 1:00
    50 Back @ 1:00 in :44
    50 Free @ 1:00

    3x200 @ :05 Rest Kick w/fins #1 free, #2 back, #3 fly

    Tried to go slow here and warm down correctly.
    5x100 @ 1:45 Free as 50 swim/50 drill
    500 Free every 3rd lap back
    200 free kick with fins

    Total 4200 yards
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  6. Flex Day Monday :), Gotta Love It!

    by , May 4th, 2009 at 10:53 PM (Swimming, Life, and Other Stuff!)
    What a treat....I realized Sunday night that I have Monday off! We have 2 days built into our yearly schedule for snow day make-ups. We start using these days after 2 snow days. We only had 1 snow day this year so today was free....yeeeeheeeee!
    I slept in till 8:15, messed around the house for awhile, swam at Carmel HS Natatorium LC, had a $35.00 lunch with my younger daughter (?), did some more flower planting and yard clean-up work, and cooked salmon and whole multi-grain rice w/beets, oyster mushrooms, garlic and onion for dinner tomorrow.
    I love just bobbin' around and doing what I feel like doing.

    Here's My LC workout solo at CHS:

    1) 1,000 meter free swim (gain speed each 100)
    2) 10 X 100 Freestyle on 2:00 (tried to stretch/roll/glide for easy speed
    3) 16 X 50 on 1:00--I used Donna H's drill( to work on kick coordination) on the first 12 50's.then just did regular 50 sprints on 13-16. 1-4 left paddle w/ fins, 5-8 right paddle w/fins, 9-12 2 right-2 left and no fins, 13-16 regular plain swimming.
    4) 2 X 200 IM moderate (I love 200 im in long course....it goes fast)
    3,200 meters---I wanted to go more but tomorrow night is the kick-off night for the 8 or 9 of the Team NASTI'S who are training for LC nats. I tend to swim longer and with more intensity when I'm solo, then take it easy with the Nasti's. I am hoping to reverse this trend; coach Jeff has some good workouts cooked up for us and I want to be honest to them and try to properly prepare for LC Nationals.
    Time for Rest is essential to proper training and fitness!
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  7. Full day

    by , May 4th, 2009 at 10:40 PM (Elise's Fitness Fun)
    Weights

    Bench press: 95 x 4, 100 x 2
    Lat Hi-Row: 100 x 10, 110 x 8, 120 x 6
    Military Press: 40 x 10, 50 x 8, 60 x 4
    Tricep Pull-Down: 40 x 10, 50 x 8
    Alternating hammer curls: 2 sets of 10 x 10

    Core work:

    3 sets of 20 leg raises
    2 x 25 crunches with 10 lb medicine ball
    1 x 50 bicycle crunches
    1 x 50 good morning darlings

    Swim

    400 easy for warm-up

    6 x 100 on 2:00 - odds are fly with fins, evens are back kick with fins

    100 easy

    4 x 50 - IMO on 1:15 - hard

    100 easy

    4 x 25 with fins on :45:
    #1 - 25 SDK
    #2 - 3/4 SDK, then fly
    #3 - 1/2 SDK, then fly
    #4 - 1/3 SDK, then fly

    100 easy

    4 x 25 no fins on :45
    #1 - 25 SDK
    #2 - 3/4 SDK, then free
    #3 - 1/2 SDK, then free
    #4 - 1/3 SDK, then free

    100 easy

    4 x 25 with fins on :45
    #1 - 25 SDK on back
    #2 - 3/4 SDK on back, then back
    #3 - 1/2 SDK on back, then back
    #4 - 1/3 SDK on back, then back

    200 easy

    2100 SCY

    Run

    3 mile easy run
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  8. OW 09

    ok, here is my schedule for the '09 season:

    April 18 Tampa Bay Marathon (2 person relay w/ Patricia Sener)
    May 23-24 The Great Travis Trek 64 miles in austin (w/ Keith Bell, Robert Alford, Lynne Smith, Chris Derks and Chuck Wiley)
    June 14 The Chesapeake Bay Swim 4.4 mi
    June 20 The Mashpee Super Swim 5k (cape cod)
    June 26 Liberty Island 2k (manhattan)
    June 27 The Aquarium 5k (coney island)
    July 11 2mi USMS National Championship (canandaigua, ny)
    July 25 The Kingdom Swim 10 mi (Lake Memphremagog vt)

    going to spend a week or so in san fran w/clare. there will be swimming in the bay!

    August 8 Island Beach 2 mi (greenwich ct)
    August 9 Grimaldo's Mile (coney island)
    August 15 2mi USMS Cable Championship (lake placid, ny)
    Sept 4 Governors Island 2mi (manhattan)
    Sept 5 Pagganck Mile (manhattan) or Lake Quassy (3 races; 5 miles)
    Sept 6 John Daly Mile (long beach)
    Sept 11 English Channel Relay (w/ Terry Laughlin, Willie Miller and Steve Shtab
    Sept 26 Little Red Lighthouse 5.85 mi (manhattan)
    Oct 21-25 Highland Lakes Challenge 5 lakes, 5 days about 15 miles.

    Updated May 5th, 2009 at 08:12 AM by chaos

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  9. Monday 5/4/09 , 4 more days!!!

    by , May 4th, 2009 at 06:41 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo, but had to share a lane with another swimmer who was doing his own thing. But it was ok. He's a good guy, a good swimmer and we managed to keep out of each others' way.

    15 minute warmup, mix it up
    {did 300 swim free and back
    kick 4 x 50 on back r :10
    drill 4 x 50 r :10}

    6 x 50 choice on 1:15:
    odds kick/swim by 25: work on distance off the walls
    evens build to about 85%
    {did 2 of each of fly, back and free}
    100 easy

    3 x 100 back, broken on 3:00
    #1 2 x 50 w/15 sec. rest at 200 speed (under :40)
    {Was around 38-39 for both}
    #2 50 build to about 90%, rest 15 sec.,
    2 x 25 w/10 sec. rest , #2 faster than #1
    {swim time on this was around 1:10}
    #3 4 x 25 w/15 sec. rest:
    odds 1st 12.5 fast, evens 2nd 12.5 fast (think about the 100 here).
    {swim time on this was around 1:15}

    200 easy

    3 x 25 off the blocks fast (one of each, fl/bk/fr in whatever order you like; walk back): work on the flat speed for the 50s.
    {Back was around :16, fly <:14, free <:13}

    swim down 10-11 minutes VERY easy...
    {did 600 alternating free and back}


    Total: 2275 yards
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  10. MC day 3

    ........over did it on the cayenne.

    'nuff said.
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  11. Monday, May 4

    by , May 4th, 2009 at 02:24 PM (The FAF AFAP Digest)
    Still feeling sore. May have overdone the push ups the other day or it could just be function of the 2 week+ lay off from weights. I'm going to focus on weights/drylands and mostly aerobic work in and out of the pool the next few weeks as I reboot and re-periodize. Then, I'll start adding more of the usual race pace work back in.

    SCY/Solo:

    Warm up:

    700 variety swim, kick, drill

    Aerobic Sets:

    5 x 200 dolphin kick w/board & MF @ 2:45

    50 EZ

    2 x through:

    6 x 75, 6 x 50 , 6 x 25, done as:

    #1:
    6 x 75 @ 1:45, 50 back w/10 SDKs off each wall + 25 feet first scull on back
    6 x 50 @ 1:00, single arm fly, 25 right arm + 25 left arm
    6 x 25 @ :30, flutter kick shooters, alternate on back and belly

    50 EZ

    #2:
    6 x 75 free @ 1:15, emphasizing 6 beat kick
    (kicking more makes me go faster, not slower, and raises my heart rate)
    6 x 50 breast-dolphin w/MF, working on streamlines and glide (3 strokes per length)
    6 x 25 shooters on back w/MF @ 10 second RI

    200 C/D

    Total: 3800

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

    Updated a couple of my events showing time drop progressions to include Zones:

    50 Back SCY:

    31.17 (poly tank)(10/05)
    30.25 (FS II)(4/06)
    29.92 (FS II (Nats)(5/06)
    30.45 (FS II)(10/06)
    30.15 (FS II)(4/07)
    29.80 (R-Pro)(11/07)
    29.55 (H-Pro)(4/08)
    29.34 (H-Pro)(5/08)
    29.16 (B70)(9/08)
    28.52 (B70)(2/09)
    28.06 (B70)(4/25)
    27.90 (very used LZR)(4/25)

    50 fly, SCY:

    29.8 (poly tank)(10/05)
    29.5 (FS)(4/06)
    28.8 (FS II)(5/06)
    29.3 (FS)(10/06)
    28.8 (FS)(4/07)
    28.8 (FS II)(10/07)
    28.4 (R-Pro)(4/08)
    27.6 (H-Pro)(5/08)
    27.5 (B70)(9/08)
    27.3 (B70)(10/08)
    27.24 (B70)(2/09)
    27.06 (B70)(4/26)

    Looking at these times, it would appear that tech suits help my back more than fly. This could just be the nose clip factor though. Clearly, staying under longer is faster for me in backstroke, at least in a 50. I do have an instinctive sense that the B70 doesn't help comparatively as much in 50 fly as other 50s for me. Perhaps because, like Chris S., I am a high recovery flyer? Not sure about a 100+ analysis. I've always felt the B70s helped more in longer events though.
    Categories
    Swim Workouts
  12. 2009 H1N1 Flu at a swim meet???

    by , May 4th, 2009 at 01:25 PM (My non-workout blog and random thoughts)
    Ok, this spring will be remembered for the swine flu pandemic. I went to the Las Cruces Aquatic Team's Sun Tan classic swim meet this weekend (LCM) to get some swim meet experience before my big races. Since we live so close to Old Mexico and because there are several very good Mexican age group teams within a few hours drive of Las Cruces, the pool staff and event organizers were worried about spreading the flu virus.

    I understand they politely requested that the Mexican teams stay at home and they argeed to do so. It is a real shame that the flu panic would have such an effect and hopefully this won't happen again.

    One of the bad side effects of the flu panic is that the water seemed to be super-chlorinated. Besides smelling like bleach, I spent the evening and next day with a burning feeling in my lungs. Yech.

    Oh well, any bugs that were hitchhiking that day were most likely decimated.

    BTW, a physician friend of mine told me that there is a significant number of people in the USA who would test positive for the H1N1 antibody - but are not necessarily ill with flu.
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  13. 5/4/2009 EZ Aerobic Free

    by , May 4th, 2009 at 01:02 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Jamerson YMCA (SCY) no coach on deck with a workout written by Priscilla.

    Warmup:
    200 free
    200 scull
    8x50 on 1:00 - 25 combo drill (wrist flip, fingertip drag, catchup, breathe every stroke)/25 swim

    Main Set:
    Twice through:
    6x50 on :45 - Went :39, :40, :43, :43, :43, :45 and :40, :42, :43, :44, :45, :47 - Piano!!!
    4x50 on 1:05
    2x75 on 1:35

    Warmdown:
    8x50 on 1:05 - Take it easy and work on solid turns waiting to breathe until at least 2nd stroke off wall

    2350 yards

    The pace sets are difficult for me under great circumstances, but with no coach on deck, they were extremely challenging. I NEED someone to blow the whistle! Oh well.
    Categories
    Swim Workouts
  14. Mon. 04May09

    by , May 4th, 2009 at 11:33 AM (Swim like an Orca, but faster !)
    Union Mine High School / YMCA Solo

    I injured my right shoulder last Wednesday, I wasn't quite warmed-up and I pulled it while getting out to dive, so its been all dryland the past 4 days.
    I did a very easy impromptu set;
    I plan on being at the masters practice this evening.

    Warm 450

    4x100 BK
    4x50 BK Pull w/bouy and fins (did 4-5 SDK's)
    4x50 BR w/ fins
    1x100 (1:10)
    Cool 100

    Dryland:
    Walk Junie-Dog 1.5 miles
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  15. Over the Wall...

    Sunday my husband and I being newly certified (note: not certifiable) went to a nearby quarry to dive. Once again swimming showed to me it's gift. The quarry manager happened to be there and is an expert diver. While my husband needed to find his comfort level in the water and stayed close to the surface and shore I was taken on an underwater tour of the place. I swam through big pipes and sat on an underwater platform. I saw a sunken Volkswagon Beetle and then a Van. I saw purposely sunk boats and even a Rocking Horse?! That was really bizzare. It is definetly strange down there...but the most daring thing I did was after we came to the surface he asked me it I wanted to "Go over the Wall".
    Over the wall the quarry drops about 90 feet or more. I saw husband's huge yellow finns flopping in the air on the surface in the distance. I figured he was alright so I replied,
    "Okay".
    It seem to go by very fast as we descend down, down, down. It was getting colder and colder. My hands went numb and then my calf started to cramp. We came to yet another lonely sunken fiberglass boat. I put my depth guage in its bottom. I was at sixty feet and 50 degrees. I looked into the quarry managers mask and his eyes gazed upward. That is where I was ready to go. We took our time as not to get the bends. Another first for me.

    I was late for this morning workout but I was there.
    I can't remember everything we did however
    A bunch of 100's free and 25 drills
    kick for15 minutes with free and stroke variety.
    kick 25's about 10 on 30 sec
    4 X 100 free
    25 stk
    75 free
    25 stk
    50 free
    25 stk
    rest 40 sec between each set
    Some other set.
    Cool down
    Hot tub and tomorow I promise myself to get up to go do land excercise with the team.

    Updated May 4th, 2009 at 09:59 AM by flippergirl

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  16. Monday 5/4 - Was this a Sprint workout?

    by , May 4th, 2009 at 07:37 AM (Mixing it up this year)
    I borrowed this workout from SwimStud. I know the workout itself is a sprint workout but is the effort I put in to it a sprint workout? Keep in mind my best race time for 50 free is a 28. You decide, any feedback welcome.

    2x[200 kick w/fins
    .....[200 pull w/paddles & bouy
    .....[200 swim

    50 free in :35
    200 free EZ
    50 fly in :43
    200 free EZ
    50 back in :44
    200 free EZ
    50 breast in :54 left knee hurt on this but did it anyway

    20x50 @ 2:00 Free as 5x m,m,m,f went :40, :39, :38, :35, :39, :38, :38, :34, :38, :38, :37, :34, :39, :38, :39, :34, :38, :38, :38, :34
    300 kick with fins
    200 free EZ

    Total 3500 yards

    I will have to do this one again in a few weeks but long course since the pool changes next week.

    Updated May 4th, 2009 at 08:28 AM by Donna

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  17. Yardwork Sunday, swim too!

    by , May 3rd, 2009 at 11:39 PM (Swimming, Life, and Other Stuff!)
    Today's NASTI Practice:

    1) 500 free swim warm-up
    2) 2 X 150 IM Roll on 3:00 int
    3) 4 X 100 Free on 1:45 int
    4) 8 X (100 IM on 2:00 and 2 X 50 Free on 1:00)
    5) 12 X 25 (hypoxic breathing patterns) i just sprint
    6) 200 IM moderate
    7) 100 Backstroke cool-down
    3,400 yards

    I went home and did yardwork for 5 hours. It was a pretty day to be outside. Cleaned some windows too!

    Good luck to all of you going to Clovis. I can't wait to see the play-by-play results!
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  18. Sun May 3rd, 2009 nat's in 5 days

    by , May 3rd, 2009 at 07:18 PM (Ande's Swimming Blog)
    Sun May 3rd, 2009

    here's a pic of nate from last years nats
    I'm diving in in the background


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    6 days


    weights at world gym

    lat press 6 x 40 5 x 45 5 x 50 5 x 55 3 x 60

    lat pull 6 x 165 5 x 205 4 x 215 3 x 225

    bench 6 x 135 4 x 185 4 x 200 2 x 205

    TODAYS SWIM PRACTICE
    LCM
    Swam noon to 1:15
    Bridgette Coached
    TSC main pool
    swam with Larry & Jon

    warm up
    12 x 50 on 1:05 or more
    increase SDK on each one
    1 - 12
    count strokes

    4 x 50 k desc on 1:30

    25 fr
    roll
    easy speed
    jon timed
    went 10.88

    100 easy

    rest 5 minutes

    25 fr
    roll
    easy speed
    jon timed
    went 10.9

    rest 8 mminutes

    put on b70

    25 fr fast
    roll
    jon timed
    went 10.55

    rest 6 minutes

    25 SDK fast
    went 11.3

    50 easy
  19. MC day 2

    Coach gave us a 5000 yard distance practice today. I got in a bit early and did an extra 1000.

    I was definitely bonking a bit during the last 1000. On this, my second day with no caffeine or solid food, i have no headache to report, but i know i will be taking a snooze when i get home from swimming. My weight so far is holding steady at 168 lbs. I have been trying to avoid the kitchen except to mix up my lemon juice, maple syrup and cayenne concoction. I have doubled the measure of cayenne powder, this stuff doesn't really dissolve, and the extra kick makes the mix seem more like a food item than just lemonade.

    total consumption for the day is the same as yesterday with an added 1/2 tsp of cayenne and 1 endurolyte capsule:

    1 aspirin
    1 endurolyte
    6 oz. lemon juice
    6 oz. maple syrup
    1 tsp. cayenne pepper
    lots of water

    2 down, 8 to go
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  20. 4 mile humid run

    by , May 3rd, 2009 at 04:17 PM (Elise's Fitness Fun)
    Ran 4 miles on the trail. Sprinkled here and there throughout the run. Threw in some speed and I must say that I felt a little rusty and endurance was not great. Throughout the 4 miles, alternated 1/2 mile easy with 1/2 mile hard. So, I basically had 4 x 0.5 mile of speed work. Here is how it broke down:

    1st hard effort - 3:15
    2nd - 3:22
    3rd - 3:34
    4th - 3:39

    Yikes! You can see how tired I got the more I did. Well, I'm thinking that next time will have to be better.

    Even though I was sick for a couple of days, had an o.k. week. This week was meant to be a recovery week anyway, so I'm glad I did not lose too much ground.

    Swimming: 2 swims for a total of 5,200 yds
    Running: 3 runs for a total of 12 miles
    Weights: 1 session
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