View RSS Feed

All Blog Entries

  1. Thursday Swim - Gym - Animals

    by , May 7th, 2009 at 12:11 PM (Swim like an Orca, but faster !)
    My right trap is feeling a little better, I slapped a Salon-Pas on it during last nights shift. I really felt motivated to work on my lactate-tolerance / foundation, so throwing better judgment to the wind I put in a workout. Im gonna try the tennis ball therapy gbrain suggested after this post, and after I feed the animals...

    Solo @ Union Mine High School / YMCA 5:50 -0610
    Warm 400 straight

    10x50 Kick with fins on :50
    5x100 FR on 1:30 (kept under 1:20)
    1 minute rest
    5x100 FR on 1:30
    1 minute rest
    5x100 FR on 1:30
    100 ez
    8x50 Drills BK/BR/BF
    100 ez
    200 w/d

    Lords Gym -
    I will put together a list and just link to it later

    Off to feed animals then
    Categories
    Uncategorized
  2. Thursday 5/7 - An Easy Day Attempt

    by , May 7th, 2009 at 07:35 AM (Mixing it up this year)
    This was going to be an easy day today since tomorrow is Long Course and you know what happens when I have a Long Course pool, I FLY!

    The left knee is finally subsiding and starting to feel better. The shoulders are still hurting but that is due to the usual trigger points in my upper back.

    5x100 @ :10 Rest Free Pull to Kick

    4x50 @ 1:00 Free right arm only w/ paddle none working arm at side
    4x50 @ 1:00 Free left arm only w/ paddle none working arm at side
    200 free kick w/fins
    4x50 @ 1:00 Free right arm w/ paddle 4 kicks on the paddle hand
    4x50 @ 1:00 Free left arm w/ paddle 4 kicks on the paddle hand

    200 Back kick w/fins and rotation every 6 kicks
    200 Free kick w/fins on back
    8x25 @ :45 fly kick w/fins under water take a stroke when you need air then go back under
    4x100 @ 2:00 odds back evens free

    10x50 @ :55 free over kick
    500 Free every 3rd lap 1 arm fly

    Total 3500 yards
    Categories
    Uncategorized
  3. Wednesday 6May09

    by , May 6th, 2009 at 08:39 PM (Swim like an Orca, but faster !)
    Swimstitute - SCM solo

    Warm- 2x200
    12x100 3FR, 3BK,3BR,3FR FR on 1:30, Stk on 2:00
    3x100 Pull w/buoy BK
    1x500 FR moderate.

    200 w/d


    My right trapezius is taking a long time to heal, so its embarrassing to post such wimpy workouts, I aggravated the injury at the gym by simply ignoring it. I have to remind myself that Im still in my first year of interval training/competition and re-added weights 2 weeks ago. I know when Im on my cruise, the water feels really heavy, almost like pulling thru mud, every muscle engaged and maxed out. I can't imagine what it feels like to consitently hit a minute or less per interval on a 100.

    Next Meet- Pacific Masters LCM Championships in July
    (I think its our only LCM this year)

    Dryland-
    Ball crunches & extensions.
    Bands
    Walk Junie dog 1.5 miles
    Categories
    Uncategorized
  4. MC day 5

    Still going strong.
    163 lbs.

    swam 4700 this morning

    sets of 10 x 100 on 1:30 with a bit of warm up and cool down.

    did 2 rounds of free
    did 1 round 25 fly 75 free
    did 1 round 25 back 75 free

    (no breast stroke)
    Categories
    Uncategorized
  5. The Journey to Atlanta starts now!

    by , May 6th, 2009 at 06:01 PM (The Labours of SwimStud)
    Well it looks like LCM season will no really happen for me this year

    5 x 100 Straight, broken etc
    4 x 50 FR K 1:30
    4 x 50 FL K board, shooters no fins, shooters fins, on back.
    4 x 50 BR K fast, long glide, fast, egg beater

    200 EZ
    5 x 100 2:00 focus on 6 beat kick. 1:25-1:30
    4 x 50 short arm pull
    4 x 50 Meat Hook...for fun
    5 x 100 Paddles entry drill
    300 EZ

    3000

    Weights today; 3 sets lower reps; each increasing weight.
    Bench, leg press, leg ext, leg curl, pull ups, chin up, incline and decline "swimming" with small plates, 2 sets bicep curl, pec-deck.
    Categories
    Uncategorized
  6. Wednesday, May 6

    by , May 6th, 2009 at 03:47 PM (The FAF AFAP Digest)
    Run:

    4 mile trail run. Had the plods, as expected. Still good to get outside. Think I'm sticking my calves in a bucket of ice tonight.

    Swim/SCY/Solo:

    Warm up:

    400 swim
    200 kick

    8 x 50 @ 1:00, various short axis drills
    (one arm fly, caterpillar, doggie paddle, Geek's one arm BR drill)

    16 x 25, alternate shooter on back, no fins, and BR kick on back

    50 EZ

    Aerobic Sets:

    4 x 200 tempo dolphin kick w/board & MF @ 2:50

    100 EZ

    20 x 50 backstroke w/fins @ :45
    50 EZ after 10
    1-10 around :34-35
    11-15, :34s (cramped some in here)
    16-20, :33s

    200 C/D

    Total: 3600

    Good luck to all those competing at Clovis!!!!
    Categories
    Swim Workouts , Running
  7. Swam hard...

    Warm up
    400 yds

    4 x 2(25 Kick, drill, swim) 35 sec.

    4 x another kick set of 75 on 1:30, 2 50's on 1:30, 1 25 on 30 sec.

    2 x 75 on 1:20
    2 x 75 on 1:30
    2 x 75 on 1:40
    2 x 75 on 1:50
    2 x 75 on 1:60 ha ha

    cool down
    appox 2600 yds.
    Categories
    Uncategorized
  8. Wednesday 5/6 - Over the hump day

    by , May 6th, 2009 at 07:41 AM (Mixing it up this year)
    Felt like this was a fairly good workout even with my shoulders still on the sore side but I am almost ready to do my fly set on Friday again.

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

    5x200 @ 3:15 free w/paddles & bouy descend went 2:55, 2:46, 2:44, 2:41, 2:36

    300 free kick w/fins EZ
    5x100 @ 1:30 free kick w/fins descend went 1:24, 1:22, 1:21, 1:20, 1:17
    200 free kick w/fins EZ

    10x50 @ 1:00 free over kick went 45,45,45,44,44,44,44,43,43,43

    5x100 @ 1:45 as 50 free/50 back

    500 free w/fins EZ every 3rd stroke drill, 2bk, 2fl, 2br

    Total 4500 yards
    Categories
    Uncategorized
  9. Tuesday: First Night of National's Practice

    by , May 5th, 2009 at 11:14 PM (Swimming, Life, and Other Stuff!)
    One of my team mates who coaches high school swimming offered to design a training program for all Nasti's who are aiming to swim in LC Nats.....tonight was the first practice.
    Each person was issued a yardage profile start to taper. The profile is based on current yardage totals and # of days of the week you swim. This week I am swimming 5 X with a total of 15,000 yards. Here's tonight's workout:

    1) 200 Free swim, 200 Kick, 200 Free drill Swim warm-up
    2) Swim to Failure Set: For 32 minutes Do 100 yard Free Repeats, first one on 2:00; each one after subtract 3 seconds from the interval. Continue till you fail to make the interval. (I did 18 100's--I made 11 on the -3 interval, then re-grouped and started over at 2:00 again and repeated the -3)
    3) Super 500 on :30 per 25 interval. 25's are non-freestyle, 50-75-100's are free.
    4) 200 IM steady swim
    5) 200 backstroke cool-down.

    3,300 Yards
    The swim till you fail set was fun, different, and it made me tired! There were 3 lanes of us, about 14 people who will probably swim nationals!

    Tomorrow is ACES DAY! ACES is an acronym for "All Children Exercising Simultaneously". ACES is a global event where children all over the world exercise tomorrow at 9:00 a.m. Those who participate have bragging rights to say they participated in the world's largest exercise class!
    At 9:00 a.m. tomorrow all 800 students at Towne meadow will go out on the south parking lot and sway to boom'in music, do some simple dances (chacha slide, chicken dance, hokey pokey, conga, chicken fat, etc) followed by a 1 mile walk/jog through the fields of Towne Meadow! This event is an annual favorite at my school.........I hope it doesn't RAIN!!!
    Categories
    Uncategorized
  10. 5-5-2009 Free/Breast

    by , May 5th, 2009 at 09:27 PM (TJ's Blog of Slow Swimming!)
    7:00 PM to 8:30 PM at the Jamerson YMCA (SCY) self coached with a modified Priscilla workout.

    Warmup:
    500 free - every 4th br pull with a dolphin kick

    Main Set:
    6x150 free on 2:45 - descend 1-3 and 4-6
    6x75 on 1:30 - alternate br/fr
    1x200 easy free
    1x200 free fast on 4:00 - I could only muster a 2:55
    1x100 easy free/back
    1x100 back fast on 2:00 - I went 1:29:-)
    Worked on starts with a young woman in our masters group. She has been swimming for four months now and has a meet in June, but she has been losing her goggles on the starts. I had that trouble a lot, so I tried to help her. She started to get the hang of it. We did about 10 starts and a couple of breakouts.

    Warmdown:
    175 easy free/back

    2700 yards

    Notes: I mentioned this on Monday, but I am horrible when there's no coach. I'm going to struggle in Europe unless I can find a team with a practice schedule convenient for me. Or if I can convince Elisa to coach me!!! On a brighter note, my breaststroke felt pretty good. It was kind of slow, but it felt good.
    Categories
    Swim Workouts
  11. Aaaaalisonnnnnnn!

    by , May 5th, 2009 at 09:24 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    The meaning of the name Alison is 'Noble kind; of the noble sort'.

    The rankings for 2007 for different spellings of Alison.

    Alison------288
    Allison------46
    Allyson-------267
    Alyson-------524
    Alicyn------unranked
    Alycin--------unranked

    Colony Zones was well represented by a mix-and-match assortment of lovely aaa liss son's (phonetic spelling given to prevent ire from the noble kind.)

    The women depictied in my filmic homage are, I am fairly sure:

    Aliswim [ame="http://forums.usms.org/member.php?u=1259"]U.S. Masters Swimming Discussion Forums[/ame]

    Swimmy [ame="http://forums.usms.org/member.php?u=736"]U.S. Masters Swimming Discussion Forums[/ame]

    Swimshark [ame="http://forums.usms.org/member.php?u=2091"]U.S. Masters Swimming Discussion Forums[/ame]

    And possibly Swimalison [ame="http://forums.usms.org/member.php?u=9172"]U.S. Masters Swimming Discussion Forums[/ame]

    But I thought she said Swimali, but I can't find a link for Swimali, so maybe I misheard.

    Alison Lyrics

    (written by: Elvis Costello)

    Oh, it's so funny to be seeing you after so long, girl
    And with the way you look, I understand that you were not impressed
    But I heard you let that little friend of mine
    Take off your party dress
    I'm not gonna get too sentimental
    Like those other sticky valentines
    'Cause I don't know if you are loving some body
    I only know it isn't mine

    Allison, I know this world is killing you
    Oh, Allison, my aim is true

    Well, I see you've got a husband now
    Did he leave your pretty fingers lying in the wedding cake?
    You used to hold him right in your hand
    Ah, but he took all that he could take
    Sometimes I wish that I could stop you from talking
    When I hear the silly things that you say
    I think somebody better put out the big light
    'Cause I can't stand to see you this way

    Allison, I know this world is killing you
    Oh, Allison, my aim is true
    My aim is true
    My aim is true
    (REPEAT AND FADE)


    ________________________

    I am continuing to nurse myself back to health from Swine Flu Lite, mostly because I can find no one who will remotely consider nursing me anywhere whatsoever.

    God knows if I was capable of nursing, I would share my ample bosom with a sick boy like me in a heart beat, but--oh, well. Perhaps that is why God made men more naturally generous than women, knowing that if they shared our penchant for kindness, their gender would soon be dessicated to death by the world's sickly demands.

    The exception, of course, to the niggardly doling out of generosity to females will be very evident in tonight's short, palette-cleansing diversion from competitive highlites at the recent Colonies Zones Masters Championships, a meet about which I know the greater swimming community continues to buzz with the astonishing performances of various Zonesmen in general and one Zonesman in particular.

    Life is not all swimming. For the mentally balanced adult individual, a good 2 or 3 percent of life takes place outside a chlorinated environment. It is in this spirit of a break from the water that I present tonight's vlog:
    Four Allisons and Jim's Funeral.

    [ame="http://www.youtube.com/watch?v=7u04-Nmug1M"]YouTube - Four Allison's and Jim's Funeral[/ame]
    Categories
    Uncategorized
  12. LC Swim

    by , May 5th, 2009 at 04:50 PM (Elise's Fitness Fun)
    Discovered the pool about an hour away is an LC pool. For some reason, I thought is was just 50 yards. Worked out with a masters team, a rarity for me. It was a lunchtime workout. Really liked the coach and was impressed with how she was able to handle all the different level swimmers.

    Warm-up: 600 (actually got there late so only able to do 200

    2 rounds of 4 x 150 on 2:45 and 4 x 50 on 1:00. On 150s, on first round did free, on second round, did 50 free, 50 back, 50 free. Used paddles on first two 150s on the second round. On 50s, did back with paddles on first round. On second round, did 2 x 50 dolphin kick with board (no fins) and 2 x 50 with 2 x 50 free.

    12 x 50 on 1:05 - odds are 25 fly/25 free, evens are 25 back/25 free. Really like these!

    Did an extended warm-down doing 100 easy swim and 400 easy kick.

    2900 LCM

    Updated May 5th, 2009 at 05:19 PM by elise526

    Categories
    Swim Workouts
  13. 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
  14. 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
    Categories
    Uncategorized
  15. 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

    Categories
    Uncategorized
  16. 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
  17. 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
    Categories
    Uncategorized
  18. 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!
    Categories
    Uncategorized
  19. 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
    Categories
    Uncategorized
  20. 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

    Categories
    Uncategorized