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  1. Sunday Addendum

    by , January 24th, 2010 at 10:51 PM (Swimming, Life, and Other Stuff!)
    For anyone out there who has been suffering from sinus, ear, nose and throat issues this winter I think I have the cure!
    # 1 - get some mucinex D (the kind for sinus and nasal congestion) and take it in the morning.
    # 2 - Go to the "Health Food Store" and get some ear candles. Find a buddy to help you w/ ear candles; you don't want to burn your hair (or ears) off. The ear candles will pull all the ear and deep throat junk up. I feel 100% better and my nose is running 75% less than before!
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  2. For whom the bell tolls

    Today I swam at the Winter Blitz Meet at Eisenhower Park on Long Island (results are here). It was a fun and efficiently run meet, with about 110 swimmers, and with 10 competition lanes it ran pretty quickly—we were done before noon.

    My goals for this meet were modest—I mostly signed up for it just to give myself some motivation for training over the holidays, and was looking forward to the socializing as much as the swimming today. I opted for a fairly tough schedule, and was mostly pleased with the results.

    400 IM: 5:33.43
    FL 36.08 41.23
    BK 42.68 41.91
    BR 48.79 47.60
    FR 38.00 37.14
    The overall time seemed a little sluggish, but I was pretty happy with the way I split the race.

    500 FR: 6:11.42 (3:05.91, 3:05.51)
    I was pleased with the way I swam this, but maybe the thing that made me the very happiest was that I got to have one of those little bells rung to indicate my last lap. I don’t swim distance free events often, and when I do I’m rarely anywhere near the lead, so I’ve never—not as an age-group or a masters swimmer—been the swimmer they ring the bell for in a pool event, and in truth I’ve always felt a bit jealous of those who get to have true bell laps to end their swims. As a kid I thought it would be only fair if they rang bells for 100s too. But at this meet they had bells for all the lanes. I noticed it as I was waiting behind the block, and even asked my timer to ring it extra loud for me for me when the time came. I swam happy the whole race just thinking about that silly bell, and hearing it must have given me the extra energy I needed to knock a couple of seconds off my last split! (I was also pulled along by my swim friend Barbara in the next lane).
    (Full splits: 34.2, 36.8, 37.8, 38.5, 38.4, 36.9, 37.7, 37.7, 37.7, 35.3)

    200 IM: 2:37.49 (34.71, 39.27, 46.58, 36.93)
    This was a too comfortable swim—I just never seemed to get going, and then it was over.

    100 IM: 1:10.62 (32.41, 38.21)
    After my 200 I resolved to go after this one, and I went out fast the first 25. It felt great. The rest of the swim was ok. After a day of swimming longer stuff it reminded me how fun it is just to sprint, and not worry so much about pacing.

    Congrats to Quicksilver for his seriously fast backstroke swims!

    I think my next meet will be the March 7 Spring Fling at this same venue.
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  3. Sunday Drylands

    by , January 24th, 2010 at 08:21 PM (Elise's Fitness Fun)
    Weight-lifting guru advised me that I should start to back down on number of sets since I am not completely going off of weights at 3 weeks out. So, cut back a little today. Never realized how much weights take it out of you until I cut back. Chiro said lifting heavy uses a lot more energy than people often think it does.

    Jump rope: 100 skips, 100 fast jumps

    Squats: 55 x 20

    Push-ups: 2 sets of 15 with bosu ball

    Lat pull-downs: 1 set of 100 x 10

    Ls - 1 set of 10

    Bicycle crunches: 1 set of 100

    Incline sit-ups: 2 sets of 25

    Back extensions; 2 sets of 15

    Lower back/lift hip area is much better. Seems the more I do, the better it feels. I think the stiffness came on when the pool was shut down in mid-December and I did pretty much did nothing that week. Next time, I'll at least run a few days. Anyway, not taking any chances with the lower back, so avoided doing any weighted core work.
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  4. By request

    by , January 24th, 2010 at 06:58 PM (Random Nonsense)
    Lazy wife thought I had to post this. Today's bike was 3 hour 35 minutes in two parts separated by a 10 minute latte break (I needed some carbs). That was after 2200M kick w/o fins but all before lunch.

    I have been taking it easy this afternoon.

    Ribs: Same. Three people have told me they will hurt until they are completely better and then I will just wake up pain free.
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  5. More Solo Lactate, Sunday, Jan. 24

    by , January 24th, 2010 at 05:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    750 various

    Drill Sets:

    5 x 100 single arm fly (r,l,r,l per length) @ 1:45

    8 x 50 breast pull w/pull buoy @ 1:00

    50 EZ

    Hypoxic Kick Set:
    (w/MF)

    10 x shooters @ :30
    odds = left side
    evens = right side
    :30 second rest

    10 x 50 easy speed double shooters @ 1:00
    (went 25-26)
    :30 seconds rest

    10 x shooters on belly @ :30

    100 EZ

    Lactate Set:

    6 rounds w/fins @ 5:00 of:

    50 backstroke kick @ 85% @ :45
    50 backstroke @ 100% @ XX
    100 EZ

    Went approx:

    26.5/25.5
    25.5/25
    25/24.5
    25/25
    25/25
    25/25.5

    Total: 4000

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

    Commentary:

    Cage Fighter and I arrived at the Rec Center at the same time. We shared a lane, though we were doing vastly different workouts. It was much better than sharing a lane with a noodle doing wide breaststroke kicks! I urged him again to sign up for USMS & Zones. He said he might join Pete and I for our hour kick set on Tuesday.

    The lactate set was a modification of one Jim C. did a couple days ago. He did 75s stroke at 80%; I did 50 kick at 85% instead. 75s aren't ideal in this pool b/c I can't see the clock well at one end. This set was much harder than just doing 6 x 50, which I've done before. My legs were burning on the last 25.


    Tomorrow, I'm heading out to the Freedom Center in the am to do the RA med ball game with SwimShark. She reserved the court for one hour. It will be interesting to see if we can do our weights & core afterward!


    2010 Meets:

    VMST David Gregg III Memorial Meet
    Richmond VA
    February 13-14
    http://www.pvmasters.org/entry/vmst0210.pdf

    I've filled out my entry form. I'm going to swim the 200 back on Saturday and the 200 breast (for a 100 split), 50 free and 100 fly on Sunday. I'm trying to get as much rest as I can between events on Sunday, which is why I chose these. I was considering swimming the 200 back on Sunday, but I think I'd be fried for the rest of the day after that. This could be my only 50 free of the year ... I am probably going to opt for the 100 back at Zones, and the 50 free is right after that. (Same situation at SCY Nats.) Though I could get a 50 free split in my open 100 free at Zones, I guess.

    Albatross Open
    Bethesda, MD
    March 20
    https://www.clubassistant.com/club/m...1409&smid=1992

    Colonies Zones
    Fairfax, VA
    April 24-25
    http://www.patriotmasters.org/Coloni...2010.Entry.pdf

    USMS Nationals
    Atlanta, GA
    May 20-23
    http://www.usms.org/comp/scnats10/

    Updated January 24th, 2010 at 11:38 PM by The Fortress

    Categories
    Swim Workouts
  6. Sat Jan 23rd, 2010

    by , January 24th, 2010 at 05:30 PM (Ande's Swimming Blog)
    Sat Jan 23rd, 2010

    Next meet is the Austin Grand Prix

    TODAYS SWIM PRACTICE

    scy, main pool
    Whitney coached
    7:30 - 9:00
    swam with amy, nate, & ritchie
    beside todd, tyler, marcio
    dove in on time

    wore B70 legs

    Warm Up
    400
    200k
    400
    200

    Main Set


    5 x 300 on 4:00 desc
    went 3:00 on #5

    4 x 25
    4 x 50

    5 x 300 desc on 4:00

    4 x 75
    4 x 100

    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
    Countdown

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters: 5:30 AM Workout 1/25/10

    by , January 24th, 2010 at 05:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Great meet this past weekend, everyone swam well, it is time to start training again.

    SCY

    WARM UP:
    2 X 200 3:20 3:00
    3 X 100 1:40 1:30
    4 X 50 :50 :45
    Two times through. Round 1 intervals left, round 2 right.

    2 X 200 kick 4:30
    4 X 50 kick *fast* 1:15


    4 X 125 2:00
    25 free/25 back/25 free/ 25 breast/25 free

    1 X 100 IM 1:45
    3 X 50 1:15
    Swim it three times.
    Round 1 50's: fly 2/back 3/breast

    4 X 300 pull 4:30
    #1 moderate
    #2 descend by 100's
    #3 negative split
    #4 fast, best effort

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  8. Sunday Morning :)

    by , January 24th, 2010 at 03:56 PM (Swimming, Life, and Other Stuff!)
    Nasti's Practice. Yesterday I heard there were over 50 people at practice. I'm glad I opted to swim with the Monon group and get a longer challenging workout. Today there were probably at least 40 swimmers. My lane worked together fine and I think we all had a good swim!

    *800 warm-up freestyle swim
    *8 X 75 on 1:30 (odds free/evens IM or stroke)
    *5 X 100 Free on 1:45
    *2 X 200 Free on 3:30
    *2 X 150 Free on 2:30
    *4 X 50 Stroke (I did fly)
    *4 X 25 fly on :45 hard
    *4 X 25 flutter kick on :45 Hard
    3,000 scy

    Time for the big game! Go Colts!!
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  9. Attached To You

    by , January 23rd, 2010 at 08:05 PM (Meet Director's Path to Tranquility)
    At•tach |əˈta ch |
    verb
    bind, fasten, tie, or connect;
    to make fast or join;
    as in 'attach a copy of your USMS card here'
    • fasten (a related document) to another;
    • include (a condition) as part of an agreement'
    ORIGIN Middle English (in the sense [seize by legal authority] ): from Old French atachier or estachier ‘fasten, fix,’ based on an element of Germanic origin related to stake

    What is up with the inability to read, comprehend, and perform? What does a box with "Attach USMS card here" mean to you? (Right. It means the meet director will cut out your card and attach it for you.) About 70% of meet entries come with the card copied on a loose full size piece of paper stuffed into the envelope with the entry and check. Can we afford online registration next year, please?

    With a week away, the meet seems to be coming together. Most timer slots are now filled, but the take down chores after the meet remain unpopular. The lap counter cards delivery by Fed Ex on Friday brought a smile to my face.

    I called Hasty Awards to ask where our awards are. I was told they are in transit and should be arriving Monday. This is news.

    Three years ago, the ribbon awards came printed with a different font than we used in previous meets. This year I requested that Hasty be sure to match previous years, so we don't have two styles of ribbons. I was told (January 6) that a proof would be sent to me for approval. There was no proof - there was no approval. The awards are printed and in transit. I hope they are what they are supposed to be.

    The equipment chairman says the stopwatches are all set. Time to wrap my brain around the entries received today, the next to last mail delivery before the deadline. Some statistics please…

    One entry remains without a USMS card. This poor gal was notified twice in the past two weeks, and wrote back that she would be sending it in. Thus far, nothing.

    Three phone calls and six emails asked for deadline extensions. Half of those entries have been received on time. In this area and with few exceptions, mail has been delivered to our post office box the day after it is postmarked.

    Two swimmers sent cash as payment.

    A local guy belonging to Egypt masters entered our meet again this year. It was a problem for me two years ago, because his card was in Arabic. I don't do Arabic. A friend of mine does, and translated for me - his card was expired. It was renewed before the meet. This year's card is valid. Did you know that the Egypt Masters card has the swimmer's color photo on it?

    Three entries were received with no individual events entered - never happened before. Only the (no-fee) deck-entered relay events were circled. I have two of these swimmers now in the meet and straightened out, pointing out the rule in the meet announcement stating that this is not acceptable. I await to hear from the third.

    I am guessing about 50% of the entries are from swimmers who have entered our meet two or more times in the past.

    The last two days saw 39 entries arrive - 27%.

    143 entries to date

    Updated January 24th, 2010 at 02:36 PM by Rnovitske (grammar)

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  10. Kids in the bath water

    by , January 23rd, 2010 at 06:42 PM (Mixing it up this year)
    Yes today we had bath water not pool water. It was so hot that only drill work could be done in the 84 degree temps. That is the temp reported but it felt more like 86 to me and the kids.

    500 Free
    5x100@1:45 Free
    40x25 various drills and strokes
    5x100@2:00 IM as drill fly, pull back, kick breast and swim free
    200 Free w/paddles & bouy
    200 Back w/paddles & bouy
    100 Free easy
    visit to hottub not much hotter than the pool was.
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  11. I hate Vinyasa, Saturday, Jan. 23

    by , January 23rd, 2010 at 05:42 PM (The FAF AFAP Digest)
    Run:

    The sun shone and the temperature eeked up to 40 degrees today, so I opted for a run. Did my usual 5 mile zen run loop. Stopped for a quick chat and walked an up. It was quite divine.

    Yoga:

    I tried the Solar Flow option on the Yogi Shakti DVD this afternoon. I could only stomach about 15-20 minutes of it. I never want to hear or do the vinyasa sequence chataranga-upward dog-downward dog again. Perhaps I would have liked some of the other segments of the video better, but I didn't like the first part for sure. I think I may need to stick to bikram or power yoga.

    In any event, I plugged in the P90X yoga DVD my friend gave me. It's also 90 minutes. I did about an hour of it. There was some vinyasa flow work, which I fast forwarded through as I didn't want to do it again. Otherwise, it seemed to have a lot of different movements from different yoga disciplines without any spirituality attached. I didn't get to the last 30 minutes of seated stretching (always my fav). I'll do that tomorrow. I would do this one again.

    I'm definitely hitting the pool tomorrow and hoping the crowds aren't too bad. Hoping to do a lactate set. I didn't swim as much as usual this week. I am still aiming for 5x per week, which is my norm. Hopefully, I won't feel like a terd again tomorrow.

    Suits:

    FYI, I heard that Roque Santos, having left B70, is desiging his own line of new tech suits. The women's suit is supposed to come up slightly higher in the back.

    Updated January 23rd, 2010 at 07:29 PM by The Fortress

    Categories
    Running , Yoga
  12. Saturday Swim

    by , January 23rd, 2010 at 12:10 PM (Swimming, Life, and Other Stuff!)
    Sat. A.M. at the Monon Center with a group of assorted people I've known for a long time. They tend to go about 5,000 yds. on Sat. morning. Lately Nasti has been super crowded on the week-ends and we are lucky to get 2,500 in during a practice. If I'm going to do the 10K swim I feel like I need to get used to swimming longer than an hour.
    I arrived a little late and they started a bit early but here's what I did at least. I'm not at all sure of the intervals. I didn't get much rest on anything. Where I did 5 X 350 there were a couple folks that did 400's. I couldn't make their interval.

    * 6 X 50 Kick (1 min int) fins
    * 8 X 50 Free Drill (fist down, armpit back0 (1 min int probably)
    *5 X 350 swim immediately followed by 100 Kick hard (? int)
    *4 X 50 Stroke Hard (1:10?)
    *4 X 25 Stroke Hard (:40?)
    *200 Kick Time Trial no fins
    *8 X 75 (25 sprint,50 moderate and roll the sprint 25) (?fast)
    *4 X 50 Free w/paddles on :50
    4,200 scy

    I should have pushed this a little harder. I'm not tired at all and will most likely go running here in a little bit.
    YESTERDAY CHIROPRACTOR:
    I am going to schedule the rest of my appointments after a swim so I'll be loose and tired. Yesterday I didn't swim. I was mentally spent, tight, and stressed from a l-o-n-g non-stop day at school. I went straight to the chiro and it seemed like she was rushing through the adjustment. It was very uncomfortable. When she started snapping my neck I tightened up even more (I was nervous because I knew it would hurt). My good side felt like whip lash; when she started on the bad side I tried to breath and relax (I had 3 over 9 lb. kids with no pain med. back in the day) but I couldn't! I just couldn't will myself to relax and work with her on this. She flipped me over and tried it in another position but it even felt worse. She finally got a thumper machine out and ran it along the painful area; she said it did the same thing as the adjustment. I did feel pretty good when I left the office but I didn't like it at all. Is chiropractic supposed to hurt? I have always been protective of my spine/neck; painful snapping just seems wrong to me. I guess I'll swim before I go next week and see if the situation improves.
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  13. Good swimming week

    by , January 22nd, 2010 at 10:47 PM (Elise's Fitness Fun)
    Once again I got 4 swims in for the week. A big deal for me! My total yardage this week was over 15,000 yards. Hooray! Most I've done in a very long time.

    Warm-up: 4 x 100 easy swim on 1:50

    8 x 50 on :55 - Felt good on these. Did free and held around 30 to 31.

    12 x 25 on :35 - 3 of each stroke

    200 pull on 2:45

    8 x 75 on 1:15 - 50 hard, 25 easy - did free

    8 x 75 on 1:20 - 50 pace, 25 hard - did free

    2 x 300 kick with fins on 4:30 -Did first one back dolphin. Second one did 100 back dolphin, 100 free kick with board, and did last 100 back kick.

    100 easy

    3300 SCY
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  14. IM/Monofin Day 1/22/10

    by , January 22nd, 2010 at 10:36 PM (The Labours of SwimStud)
    Did another Jackie Hirsty workout today. I had it in the pile and dug it out last night. I took the monofin in too and decided I would find a set to adapt to MF work.
    Warm Up
    300 FR

    Set 1
    200IM drill-Swim by 25 3:30
    150 Kick/Swim IMO flyless 3:00
    4 x 50 Choice cant remember if I did all FR or not.

    Set 2
    4x200 as:
    Free 3:30
    100 FR. 50 BR, 50 FR 3:30
    50 FR, 50 BK, 50 BR, 50FR 3:45
    200 IM swam it in about 3:00

    4x200as:
    100 IM 1:45
    50 BK 1:30
    50 BR 1:30

    4x100 as:
    50 FR :45
    25 BK :40
    25 BR :35

    Set 3 (Monofin time)
    4 x 200 as:
    100 K on back hands down 2:00
    50 K hard on 1:00
    50 K sprint on 1:00

    Cool
    150

    3800 in about 85mins

    The kick set at the end got pretty tiring but it felt good to get it all done.
    Lifted after...definitely feeling more power still...think I'll stick with muscle milk now...
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  15. Good Friday Practice

    by , January 22nd, 2010 at 07:43 PM (My Passion)
    Practice was hard today, but kind of fun too. Started with a 200 warm-up, then 2 X 100's on 1:30 After that, we did:
    7 X 50 free sprint with a 25 head up kick with a board between each one - came out to 500 yards.
    We did another set of free and then one breast (I enjoyed the breast one the most ).
    Another set 5 X 50 breast with a 25 kick in between each one and a 300 cool down - 2500 yards and time went by quickly - because I was not miserable with the workout!!!!
    Tomorow morning practice with my other team will start off the weekend wonderfully!!
    Categories
    Swim Workouts
  16. Friday, Jan. 22

    by , January 22nd, 2010 at 04:58 PM (The FAF AFAP Digest)
    Spin

    Did 30 minutes on the bike today. Nothing to rival Q, but slightly more than Speedo. :-P This was mostly warm up and to get some aerobic work in.

    Drylands:

    oblique V ups, 4 x 25
    alternating hammers, 15 x 2 x 30
    squat X press w/ 15 lb DBs, 1 x 25 (forgot second set)
    standing single arm push on double cable machine, 30 x 2 x 10, each arm
    back extensions w/25 lb plate, 2 x 20
    russian twist on incline bench w/25 lb plate, 2 x 25
    snatch windmill, 15 x 2 x 15, each arm
    Icarian incline level row, 2 x 15*
    broad jumps, 1 x 10
    box jumps, 2 x 10
    CF jumping push ups w/12 inch bench, 5 x 15 consecutive (this really gets the heart rate up)

    Tabata jump rope
    (8 rounds, 20 seconds @ 100%, 10 seconds rest)
    I did about 50 jumps very 20 seconds.

    * I couldn't tell how much I was lifting b/c there was no weight printed on the lever part. Here's the machine: http://www.precor.com/images/equipment/315/pl311_1.png. I liked this machine --- pulling without the overhead motion involved.

    RC:

    seated straight arm dips, 60 x 2 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    prone scapular scrunches, 2 x 25
    tricep kickbacks, 7.5 x 2 x 15, each arm

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

    Commentary:

    I spent about 1.5 hours in the gym, and felt like I got in a solid workout. I had planned to do yoga later today, but my plans were thwarted by a gaggle of high school girls and the need to drive them about. I'm officiating at the meet tonight, so I'm hoping to get in yoga tomorrow am. Mini Fort says she will join me (if she doesn't sleep until noon).

    I'm very excited about the suit ruling for SCY, as anyone would expect. I'm anxious to get an "apples to apples" comparison of my times while altering my training regimen. I'm not doing heavy lifting this season; I can tell I've lost some raw strength already. But perhaps I'm compensating with an even stronger core and more plyos.

    One interesting note wrt Geek's comment yesterday. Mr. Fort was reading Joe Friel's The Cyclists' Training Bible last night. Friel stated that one of the most common mistakes endurance athletes make is to solider on with a planned hard workout rather than listening to their body and resting when/if necessary. That thought made me glad I revised my workout yesterday!

    Updated January 23rd, 2010 at 05:34 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  17. Reform Haiku Illustrated

    by , January 22nd, 2010 at 04:28 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I've set myself a little unofficial rule for my vlog here, which is to not post anything new till the last thing I posted has gleaned at least 100 views.

    My last posting, Indentured Servant Available for Immediate Joblock ( http://forums.usms.org/blog.php?b=7506 ), took seemingly forever to reach this level.

    The reasons for such laggardliness in viewing, I suspect, are:


    • It was too long
    • It didn't have anything to look at
    • Nobody wants to read about my misery


    What I think people really want to do is to look at my misery. If there must be verbal commentary, this should be kept mercifully short.

    Today's vlog is an attempt to re-do the last one in much more reader-friendly terms.


    Reform Haiku

    Driving club men force

    the G.O.P.'s health care jig--

    Dance, monkey man, dance!






    Indentured Servant Health Care Monkey Jim
    Being Shown Off at the Club*


    --If by any chance this peaks your interest and you have not already taken a look, I invite the more readerly viewers to visit the original rant at:Indentured Servant Available for Immediate Joblock ( http://forums.usms.org/blog.php?b=7506 )

    * Thanks to my beloved twin brother Johnny Boy for actualizing and improving upon my nightmarish visions of myself. I wonder if the caddy has noticed the advertisement for Countrywide Mortgage?

    Updated January 22nd, 2010 at 05:54 PM by jim thornton

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  18. Flip Turn Woes, Reposted

    Worked on my flip turns in class last night, which are rusty after using open turns for the hour swim.

    Learned a new trick for backstroke flip turns: judging distance to the wall when my feet, rather than my head, pass under the flags. At that point, I only need one backstroke pull before turning over and doing one freestyle pull right down into the somersault. This seems a more effective technique for getting myself into the right spot to initiate the turn.

    Also discussed with coach the wide-feet trick Tracy Grilli uses on backstroke turns. Since KP-N also uses this in freestyle, it seems a neat trick for getting more oomph off a flip turn. My problem seems to be not going into the wall with enough power, not tucking tightly enough in the somersault, and an awkward foot plant. All these things are combining to give me the worlds most soggy flip turns; at this point, they're slow as a horse & buggy, but at least I have a sense of what I need to work on. Got to get back into the water and do some basic drills.

    [Please God, I am NOT getting sick. I have a party tomorrow and I want to swim on Sunday, so please tell me the weird thing my stomach is currently doing is not a developing case of gastric nasties. Amen.]

    OTOH, I tried the tip from the AP backstroke DVD of "sliding" the hips and lo! It really does work. I felt like a rocket going through the water. It looks a little funny when you watch the video, but it definitely adds some momentum to the stroke.

    ETA: Reposted to include a category.
    Categories
    Swim Workouts
  19. Fri Jan 22nd, 2010

    by , January 22nd, 2010 at 09:36 AM (Ande's Swimming Blog)
    Fri Jan 22nd, 2010

    hurt My back yesterday, Think it happened when I did all that getting out of the pool and diving back in in yesterday's practice.


    Next meet is the Austin Grand Prix


    TODAYS SWIM PRACTICE

    scy, main pool
    Whitney coached
    5:30 - 6:45
    swam with Mike todd, tyler, nate, & doug
    brandon & Amy

    dove in 5:45

    wore B70 legs

    Warm Up
    missed

    Main Set

    assigned: 3 rounds of
    50 fast 50 easy
    100 fast 100 easy
    200 fast 200 easy

    round 1 went 29, 59, 1:59

    round 2 went 1:58

    round 3 went 1:54

    50 FAST for time
    did 25 SDK 12.5 SDK 12.5 bk
    went 25.0

    50 easy


    2010 MEETS:

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down 41 days away


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX
    Countdown 77 days away

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN 118 days away
    Categories
    Swim Workouts
  20. Another long course Friday

    by , January 22nd, 2010 at 09:08 AM (Mixing it up this year)
    Wanted to just swim easy but did force myself to do a little bit of sprinting.

    5x400@:30R
    #1 Free
    #2 Free kick w/fins & snorkle proper body position
    #3 as 50rt arm, 50lt arm, 50finger drag, 50fist repeated twice
    #4 Free w/paddles & bouy
    #5 Free good pace went 6:31

    500 Free kick w/fins every 3rd 25 fast
    5x100@2:00 Free sprint 30 meter sprints from 15 meter mark in to wall and back out to mark
    300 Free Easy

    Total 3300 meters
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