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  1. Drylands, Wed., Dec. 30

    by , December 30th, 2009 at 04:13 PM (The FAF AFAP Digest)
    Drylands:

    Gym:

    broomstick twists, 1 x 25
    bent over rear delt fly, 12.5 x 2 x 15
    standing single arm push on double cable machine, 25 x 2 x 15 each arm
    single arm standing lat pulldowns, 55 x 2 x 15, each arm
    russian twist on incline bench w/25 lb plate, 2 x 25
    snatch windmill w/20 lb DB, 20 x 2 x 10, each arm
    squat swings w/25 lb plate, 25 x 2 x 15
    goblet squats, 50 x 2 x 15
    lying overhead tricep press, 40 x 2 x 15
    decline reverse crunches w/10 lb DB held by feet, 3 x 15
    body rows, 3 x 20
    hanging knee tuck kick outs, 2 x 15

    tabata squat thrusts w/press & med ball = 8 rounds of 20 seconds on and 10 seconds off. (Used my iphone to time.) Killer!

    [ame="http://www.youtube.com/watch?v=LkcnqPHcWeI&feature=player_embedded"]YouTube- Faster Swimming dryland routine called Tabata[/ame]

    see also:

    http://ironmom.blogspot.com/2009/05/tabata-swim.html

    and:

    CF Swimming Tabata Death:
    WOD: 5 rounds tabata x 5 exercises (no rest in between)

    Wall Ball
    Double unders (or 1/3 for singles)
    Push Ups
    Sit Ups (I'd sub plyos for this myself)
    Row

    RC:

    internal and external rotators
    med ball on wall
    scapular wall slides
    prone scapular scrunches
    3 position arm extensions
    dumbbell shrugs
    scapular pulls

    P90X Ab Ripper:

    11 exercises, 25 times each:

    Knee In and Outs
    Bicycle
    Bicycle in reverse
    Crunchy Frogs
    Fifer Scissors
    Hip Rock and Raise
    Pulse-ups with straight legs
    V-up roll ups
    Obliques V up crunches, each side
    Leg climbs
    Mason twist oblique twists

    Looks like it is all right here:

    [ame="http://www.dailymotion.com/video/x7tcpx_p90x-ab-ripper-x-part-1_school"]Dailymotion - P90X Ab Ripper X Part 1 - a College video@@AMEPARAM@@http://www.dailymotion.com/swf/x7tcpx@@AMEPARAM@@x7tcpx[/ame]

    Run:

    2 x 1 mile run to drop the car off for new tires and go back to get it. It's WAY to cold out for my taste to run.

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

    Commentary:

    1. Well, I made it through my first official tabata cycle doing squat thrusts w/a press as in the swimming dryland video. Not easy. My heart rate was up pretty high -- probably the highest its been since I swam the 100 back at NE Champs. lol. Seems like a great exercise though.

    2. I'm really liking the snatch windmill exercise. It's a good shoulder isometric and really works the core.

    3. There are no jump ropes at my gym. And my son's jump rope is awol. So I ordered a jump rope today along with "The Stick" for my troublesome calves. It's supposed to be more effective than a foam roller.

    4. The P90X Ab Ripper video seemed harder than usual after my gym session. I hadn't done it in awhile and doing it also confirmed that it is, in fact, much different than the P90X Plus ab/core workout. Much more ab isolation. I think the oblique V up crunches are the best exercise on this DVD.

    5. I think the hanging ab work may be irritating my elbows slightly. I plan to go back to using my ab slings.

    6. I had an appt with my sleep doc today. We also discussed the allergy issues. He says that, given my symptoms, it's an absolute no brainer that I have a gluten intolerance/allergy and I need to cut it out asap in toto from my diet. He says I also have a lactose intolerance/allergy, but that symptoms of hives, rashes, anemia and hand tingling indicate a gluten issue, not a lactose issue. (He said the latter could be controlled somewhat by taking lactate tablets before eating any dairy.) He thinks my reaction after dinner the other night was likewise gluten, not lactose, even though I *thought* I was eating gluten free. Restaurants, as Q has noted, are apparently, wholly unreliable ... It's also not a good sign that the allergies seem to be escalating. Big ugh.

    Updated December 30th, 2009 at 10:27 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Running
  2. Sarasota Y Sharks Masters 5:30 Workout -12/31/09 -SCY

    by , December 30th, 2009 at 02:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    4 X 150 2:40
    4 X 100 1:40
    8 X 50 :50

    12 X 50 kick 1:15
    #7-12: 25 fast/25 easy

    SCY

    1 X 25 :30
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Choice.
    Swim it four times.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    1 X 50 easy
    1 X 50 fast
    1 X 50 easy
    2 X 50 fast
    1 X 50 easy
    3 X 50 fast
    1 X 50 easy
    4 X 50 fast
    1 X 50 easy
    Choice. All 50's on 1:00

    1 X 800 pull

    WARM DOWN: 4 X 50 easy 1:00

    4750 Y/M
    Categories
    Swim Workouts
  3. More appreciation for swim parkas

    I swam with the masters group at PCBAC again this morning. We had a good group of about 8 swimmers, and Coach Chuck ran the workout while shivering on deck. In the water was definitely the place to beit was about 82 degrees, which felt fine in the cold windy weather (it was in the 40s). There was a stunning sunrise during the first set, but the rest of the workout was under cold cloudy skies. Heres what we did:

    600 warmup

    8 x 50 (25 underwater/25 build) @ 1:15

    8 x 200 (50K/100IM/50K) @ 3:30

    4 x 100 (50FR/50BK) @ 1:30 [1:19, 1:17, 1:17, 1:16]

    4 x 200 pull descend @ 3:15ish

    4 x 100 FR @ 1:20 [1:17, 1:18, 1:15, 1:14]

    2 x 200 pull @ 3:30

    4 x 100 (50 FR/50 BK) @ 1:30

    400 warmdown

    I stayed extra long today because the pool will be closed Thursday and Friday. (On Friday I might swim in the Gulf). On Saturday, though, we have a bonus LCM day, and Im looking forward to that!
    Categories
    Uncategorized
  4. Wednesday Dec 30th 2009

    by , December 30th, 2009 at 11:55 AM (Ande's Swimming Blog)
    Wednesday Dec 30th 2009

    Weighed 222 after practice today,
    losing some of my holiday cheer
    got more to go

    recently did my online 2010 USMS Registration
    Don't have a team?
    Register with Longhorn Masters, TXLA


    Subscribe to this Blog

    Ever check your USMS people page?
    Mine is: http://www.usms.org/people/02P06
    To see yours, copy the URL above,
    delete my usms ID 02P06 & replace it with yours, the last 5 characters of your USMS #


    My 2010 Swimming Resolutions are:

    1) Lose 15 or more pounds: weighed 225 on the day I wrote them

    2) Improve my Flutter Kick

    3) Improve my 100 FREE,
    went 48.8 in 2008

    4) Get Stronger


    WEIGHTS world gym san marcos before practice


    TODAYS SWIM PRACTICE

    scy
    Whitney coached
    6:30 - 8:00
    swam with mike amy & Marcio
    beside tyler, todd, ned, & paul
    FIRST to dive in again
    main pool

    WORE briefs

    warm up
    8 rounds of
    100 fr, 25 fl, bk, br or under water

    main set

    50 K drop down set
    start at 1:05 drop by 1 sec each round
    1:05 to :50 flutter with a board
    49 to 36 fl k on side no board


    10 x 100 on 1:30
    1) fr
    2) 75 fr 25 fl
    3) 50 fr 25 fl 25 bk
    4) 25 fr 25 fl 25 bk 25 br
    5) 100 IM

    assigned 1000
    did 10 rounds of 25 easy, REST, 25 fast
    with mike & tyler



    2010 MEETS:

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


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


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


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
  5. Back on track but then there is New Years!

    by , December 30th, 2009 at 07:38 AM (Mixing it up this year)
    So another day off on Friday from swimming. These are the days I wish I had my own pool.

    Today was a solid workout and I am starting to feel more normal in the water. No more 4+ days off.

    10x100@1:40 Free
    500 Free kick w/fins every 3rd SPRINT
    200,150,100,50@:10R Fly kick on back w/fins last 25 SPRINT
    5x50@:55 Fly w/fins
    5x200@3:00 Free w/paddles & bouy desc went 2:51, 2:48, 2:44, 2:39, 2:34 felt strong but the lung capacity just started to give near the end.
    5x50@1:00 Back
    300 kick drills w/fins mixed it up some free some back
    200 Free Easy

    Total 4000 yards
    Categories
    Uncategorized
  6. Tuesday

    by , December 29th, 2009 at 11:35 PM (Swimming, Life, and Other Stuff!)
    Today was an easy stretch out swim at LA Fitness.
    I recently (mid-November) quit my this club. It doesn't expire till February 14. It takes a long time to quit this club. The water was hot as a lobster pot today, exactly why I am quitting.
    Here's the swim:
    *500 Warm-up Swim alternating swim/drill/kick freestyle
    *2 X (200 / 2x100 / 4x75 / 4x50 / 4x25)
    1st time: 200 backstroke/ 100's Free on 1:30/ 75's backstroke on 1:30/ 50's prone flutter kick w/10 sec rest/ 25's Fly on :30.
    2nd time: 200 mixed kick/ 100's free on 1:30/ 75's backstroke on 1:20/ 50's free on :50/ 25's backstroke on :30.
    2,500 scy

    I am looking forward to a week in Florida!
    It seems like a cushy sweet introduction to the "empty nest" syndrome life. At least it will be a nice place to visit and I do intend to go back for spring break!
    Categories
    Uncategorized
  7. Weights plus HIIT

    by , December 29th, 2009 at 09:16 PM (Elise's Fitness Fun)
    My friend, the weight-lifting guru, was in the weight room this afternoon, so got him to evaluate my form and progress with weights.

    Bench press: I was too far back on bench and pushing up at an angle. Once corrected after the first warm-up set, things seemed easier. Did the following:

    bar x 5, 65 x 5, 3 sets of 95 x 5. He remarked that 95 seemed too light and that I was ready to go up to 100! Very encouraged by the progress.

    Lat hi row: 2 sets of 90 x 5, 3 sets of 130 x 5. Said I was using my core too much and going too fast after the first warm-up set. Made me slow down and use upper body only. Suggested I stay at 130.

    Military press: 2 sets of 40 x 8. O.k. where I am.

    Alt. hammer curls: Elbows not close enough in to body, so made me switch to bicep curls with barbell. Did 2 sets of 35 x 8.

    Talked me into doing very light squats. Says I need something for legs but that we can keep it very light so no back issues. Told me to turn my feet out 30 degrees so as to take load off my knees. Did bar x 20.

    Core work:

    2 sets of 25 sit-ups with 10 pound medicine ball

    100 bicycles

    25 back extensions

    25 leg raises

    Stretched on precor and then hit the treadmill for HIIT workout. Warmed-up with 1 mile at 8:44 and then did 1 mile alternating 2 minutes walking at 3.0 mph and 1 minute of hard running. On runs, did 1 minute at 7.5 mph, 8.0 mph, 8.5 mph, and 10.0 mph. Cooled down 0.5 mile at a 10 minute per mile pace.

    Total distance: 2.5 miles
    Categories
    Uncategorized
  8. Lost Trove Found

    by , December 29th, 2009 at 07:51 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    When I first got on Facebook, what we young people who text and so forth refer to as a "social networking site," I accidentally replaced what is known as my "wall" with an alternative known as the "advanced wall" or maybe the "super wall" or possibly the "fun wall" or the "amazing wall."

    The one benefit of this advanced, super, fun, and/or amazing "wall" was that it allowed you to do cartoons, albeit ones that must be drawn with the mouse.

    As regular viewers might note, I have trouble drawing recognizable features, such as, for instance, a squirrel or a gall bladder, under ideal conditions.

    Drawing a squirrel or gall bladder with a mouse proved to be exceptionally challenging.

    In any event, I did a series of nightly mouse drawn cartoons that required captions to make even a little wee tiny corpuscle of sense.

    My beloved brother John collected these together, asked me to provide a capsule description of the cartoon itself and the circumstances under which I drew it, and then posted the entire collection on the web.

    Eventually, I realized that none of my Facebook friends had an "advanced" "super" "fun" or "amazing" wall, and thus none of them ever got any of my messages. Nor did they ever respond to me in any way! It was almost as if they were giving me what the prison authorities gave Fyodor Mikhailovich Dostoevsky after his arrest for alleged subversion to Tsar Nicholas: i.e., the "silent treatment" where the guards even wore velvet-soled boots!

    Utterly ignored for two years -- all the while me thinking it was only because I was pathetically unpopular!

    It took quite a while, but finally I figured out how to restore my "wall" without adjectives--or as our British friend SwimStud might say, in his continental way--without sans adjectives.

    I have not been able to do mouse drawn cartoons since.

    If you would like to befriend me on Facebook, please do a search for James Scott Thornton--my full name, which narrows the possibilities down from 12,842,117 Jim Thorntons to merely 87,423 James Scott Thorntons.

    I like to think of myself as The James Scott Thornton, but the use of the article will not refine your Facebook search for me.

    Do not worry about befriending an "unpopular" person, whose "unpopularity" might somehow wipe off on you, tainting, staining, and causing to putrefy your own reputation.

    I am actually quite the Facebook dandy, if I do say so myself, averaging at least one "notification" per month, and often two. Plus, if you look at the advertisements that adorn the right hand of my "profile," you will be pleased to note that an ever revolving assortment of women appear to be trying to find me, though I do not remember ever meeting these women. If I did, it must have been at a medical convention of incredibly beautiful 20 somethings seeking breast reduction surgery, for this appears to be their one common feature.

    But I babble.

    Here is the lost treasure trove of mouse drawn cartoons with explicatory subcaptions, rediscovered by me accidentally several minutes before I wrote this word here.

    http://www.jrtart.com/Jim/

    There are worse ways to spend the end of 2009 than to read and view my lost but found cartoon corpus of work. I am not sure exactly what these worse ways are, but I am certain they exist.
    Categories
    Uncategorized
  9. Swim w/Speedo, Tues., Dec. 29

    by , December 29th, 2009 at 07:23 PM (The FAF AFAP Digest)
    Swam with Speedo at Oak Marr today. It was wonderful to have a workout partner again. We stole sets from Chris (double mountain) and Ande (40 x 25 kick). We liked both the sets and may repeat our thievin' ways. Jazz was going to join us, but missed out on all the "fun" because of a more interesting luncheon date. No doubt a brunette.

    Swim SCY @ Oak Marr:

    Warm up:

    600 variety

    3 x 100 fly drills

    Aquaman's Double Mountain:

    #1 backstroke w/fins:

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    2 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    50 EZ

    I was still warming up at the beginning of the set, but the 200s and coming down the mountain felt great. My backstroke seemed smooth with easy rotation and speed. I was using fins (though I may try this mountain without fins soon; not sure I could make those intervals though). On the 200s, I went 2:21s. The last 100 was 1:04 or so. The last 50 was :28. I was breathing pretty hard (more than the stoic one), but going now where near max effort. It was beautiful easy speed. Love that! Hope it's there next time I hope in the pool.

    #2 stroke/IM:

    1 x 25 fly @ :30
    1 x 50 fly/back @ 1:00
    1 x 75 fly/back/evil @ 1:30
    2 x 100 IM @ 2:00
    1 x 75 fly/back/evil @ 1:30
    1 x 50 fly/back @ 1:00
    1 x 25 fly @ :30

    50 EZ

    Very fun little set! Pete did it all fly. This is a good set to sneak some fly in without it killing you.

    Ande's Endurance Kick set:

    (By some miracle, Pete and I both had this set on our radar.)

    40 x 25 kick @ :30, no fins

    1-20 = flutter w/board
    :30 break to sip water and don nose clip
    21-40 = backstroke (9-10 SDKs)

    I went about 20-21 with Pete on the first 20. On the second 20, I did a couple 18s and the rest 19s or so. Hard to see the clock when I'm doing backstroke; might have been slightly faster. Pete and I both liked this set too, though to do it all flutter kick might have been a little tedious. I'm happy with the :30 second interval; :25 wouldn't have been adequate rest.

    200 EZ

    Total: 3700

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

    Commentary:

    I mostly commented above. lol That was a solid workout, and I'm tired from it. Will be hitting the gym tomorrow am.

    I tried gluten free pasta tonight and it wasn't half bad. My kids didn't even protest. On the other hand, with respect to my scheme to become a redhead, they thought I would look "terrible" and "retarded" and "horrible" and should stay blonde (unless possibly I looked like Ashlee Simpson). So supportive.

    I am also going to try some Sugoi compression socks I got for xmas after workouts. see http://www.teamrunningfree.com/blog/...n-or-function/. I'm hoping maybe they'll help with recovery/cramping in the calves.

    Updated December 29th, 2009 at 11:17 PM by The Fortress

    Categories
    Swim Workouts
  10. Tuesday Dryland

    by , December 29th, 2009 at 05:54 PM (My Passion)
    Well, I decided that the Stair Mill would be too hard-core for my tired body, so I did 45 minutes of the elipse and then stretched. Still sore from the 5 * miles on Sunday.

    We had a cold rain all day today, but tomorrow should be in the low 60's and sunny, so maybe a walk after work tomorrow.

    Since tomorrow will be the last swim of the year for me, a few of us will go to Starbucks before work. Gives us a chance to chat and have some dry fun!!

    Happy Swimming
  11. Sarasota Y Sharks Masters 5:30 Workout -12/30/09 -SCY

    by , December 29th, 2009 at 02:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    1 X 200 3:30 3:20
    2 X 100 1:45 1:40
    4 X 50 1:00 :50
    Swim it twice. Round 1 intervals left, round 2 right.

    2 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick 1:15

    SCY

    1 X 100 IM 1:45
    1 X 100 stroke 2:00
    4 X 50*1 of each* 1:00
    Swim it three times with a short break between rounds.

    4 X 200 free 3:00 2:40
    1 X 200 free recover 4:00 -
    Two times through.
    Descend the 200's 1-4
    Round 1 intervals left, round 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5400 Y/M
    Categories
    Swim Workouts
  12. Tuesday, 12/29/09

    by , December 29th, 2009 at 11:34 AM (A comfort swimmer's guide to easy swimming)
    Hotel pool
    Solo

    200 swim
    200 IM drill
    200 pull back

    300 free w/20 sec. rest
    4 x 75 free on 1:30
    6 x 50 free on :55

    300 back w/30 sec rest
    2 x 75 back on 1:30

    3 x 50 back easy

    Total: 2100 meters
    Categories
    Uncategorized
  13. Tuesday Dec 29th 2009

    by , December 29th, 2009 at 11:02 AM (Ande's Swimming Blog)
    Tuesday Dec 29th 2009

    Weighed 224 after practice today,
    let myself gain too much during Christmas

    did my online 2010 USMS Registration yesterday
    Don't have a team?
    Register with Longhorn Masters, TXLA

    The Men's 160 - 199 Short Course Meters Relay Records updated

    Subscribe to this Blog

    Ever check your USMS people page?
    Mine is: http://www.usms.org/people/02P06
    To see yours, copy the URL above,
    delete my usms ID 02P06 & replace it with yours, the last 5 characters of your USMS #


    My 2010 Swimming Resolutions are:

    1) Lose 15 or more pounds: weighed 225 on the day I wrote them

    2) Improve my Flutter Kick

    3) Improve my 100 FREE,
    went 48.8 in 2008

    4) Get Stronger



    TODAYS SWIM PRACTICE

    scy
    Whitney coached
    6:30 - 8:00
    swam with amy & Marcio
    beside mike, brandon, tyler, todd, & paul
    FIRST to dive in
    warmed up in main pool

    WORE briefs

    warm up
    4 rounds of
    100 fr, 100 stroke done 25 k, ra, la, sw

    main set

    10 x 25 fl on 25
    did 5 SDKs & 1 arm stroke drill

    10 x 50 fl bk on 45

    10 x 75 fl bk br on 1:10

    10 x 100 IM on 1:30

    assigned 10 x 150 on 2:15 with fins, 100 k hard, 50 sw easy
    DID 10 x 100 flutter kick strong with a board on 2:15
    held 1:15 - 1:16
    went 1:09 on #10

    100 easy

    2010 MEETS:

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


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


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


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    Categories
    Swim Workouts
  14. Getting back in the game

    by , December 29th, 2009 at 07:31 AM (Mixing it up this year)
    Felt slow today and sore from yesterday. I hate missing workouts for more than 2 days. 4 days is just too long. I f I have to miss in the future I would rather do every other day atleast.

    8x100@1:40 Free
    5x100@1:30 Free kick w/fins barely made these today
    500 Fly kick w/fins alternate 100 on back/100 on sides
    8x50@:50 Free w/paddles & bouy
    8x100@1:45 Free w/fins every 3rd sprint went 1:03 and 1:02 not great would have prefered to be around 1:00
    8x50@:50 Free w/paddles & bouy
    8x75@1:15 Free last 2 EZ

    Total 4000 yards

    Updated December 29th, 2009 at 10:15 AM by Donna

    Categories
    Uncategorized
  15. Monday, December 28

    by , December 29th, 2009 at 12:03 AM (Elise's Fitness Fun)
    Not much yardage today, but at least got in the pool!

    3 x 350 free with 15 second rest to warm up

    6 x 75: odds are free/stroke/free, evens are stroke/free/stroke

    2 x 250 free with paddles on 3:30

    100 easy

    The winter weather is really making me feel lazy. Hope to get some more yardage in tomorrow.
    Categories
    Uncategorized
  16. Oh my god my shoulders ache! 12-28-09

    by , December 28th, 2009 at 10:28 PM (The Labours of SwimStud)
    Well I guess when you swim with a college swimmer it's going to be arduous...something like this...
    200 Swim
    200 Kick
    200 Pull
    20 x 25 Fly :45 Um I did most of them fly with a few recovery Free and breasts in between.
    50EZ
    5 thru:
    100 IM 2:00
    100 FR 2:00
    50 FL fast from Blocks
    50 BR from Blocks
    10 x 25 IMO (no BK)...extra FR at end.
    200 FR 100 mod/100 faster
    200 FR faster
    4 x 50 cool

    Lifted weights at the end...that was a lot of short sprinty stuff for me today...ooooooooooooowwwwwwwwww
    Categories
    Uncategorized
  17. Monday and first day back at work

    by , December 28th, 2009 at 05:40 PM (My Passion)
    Got up a 4:30 this morning without the prospect of a nap today. 4:30 is not so bad when I can nap later (or after practice).

    This is what we did:

    1 X 100 Free swim, kick, pull, swim
    1 X 100 Breast - swim, kick, pull, swim
    5 X 100 Free evens, Breast odds
    5 X 200 Breast pull evens, kick odds
    5 X 100 Free evens, breast odds
    150 free cool down

    Always good to be in the pool, even if I have to work later and since hardly anyone was at work, it was not bad at all

    Tomorrow is dryland in the gym - considering 45 minutes on the stairmill, but I have all night to change my mind.

    Happy Swimming
    Categories
    Swim Workouts
  18. Monday's Swimming

    by , December 28th, 2009 at 05:19 PM (Swimming, Life, and Other Stuff!)
    It was a frigidly gloomy and gusty day in central Indiana. I headed off to Carmel Aquatic Center to do a long (for me) workout. I am gradually building 1 longer workout into my swim week in preparation for the 10K (national championship) ow swim the Nasti's are hosting this summer. My main goal (as I have mentioned before) is to finish and not hurt myself or burnout in the process. A couple Nasti's (who are way better swimmer's than me) and a couple runner friends think I'm starting to build too early. I think (and hope) I am doing this gradually enough to not burnout or suffer much pain.
    i intended to go 5,000 yds. today however the pool closed early so I only got 4,200 completed. That was fine; I felt happy with the swim and figure I'll just go a little farther tomorrow!
    Here's what I did:

    *1,000 warm-up swim on 17:00 interval. (my swim was 15:10)
    *4 X 250 Free on 4:15 interval
    *8 X 125 Free on 2:15 interval
    *100 Flutter Kick w/board no fins
    *5 X 100 Free on 1:45 interval
    *100 Flutter Kick w/board and no fins
    *10 X 75 on 1:30 interval alternating free/back swims
    *5 X 50 Free on 1:00 cool-down swim
    4,700 scy Wow I just realized I went further than I thought! Anyway it was a good wo for me!

    I ran into some former Carmel now college swimmers today at Carmel! Always fun to see former students. There were 2 different private schools working out at CAC today. I ended up swimming next to the Brebeuf High School Team. I thought about hanging with their workout but I was afraid I might annoy the coach. I just did my own solo thing!
    Enjoyed a tall White Chocolate Mocha from Starbucks post swimming!
    Categories
    Uncategorized
  19. Stole Ande's Workout Again, Monday, Dec. 28

    by , December 28th, 2009 at 04:56 PM (The FAF AFAP Digest)
    Drylands:

    Did the P90X Plus interval DVD this morning. 10 minutes of warm up and 30 minutes of workout. I made the same modifications as before (no medium pace -- 40 second slow + 20 seconds fast). The DVD is somewhat similar to the plyo DVD from the original P90X. One thing I like about P90X is all the DVDs seem to have a core focus -- key for swimming.

    Here's a sample exercise from the DVD (the easiest one on it):

    [ame="http://www.metacafe.com/watch/2914189/p90x_interval_x_plus_sample/"]P90X Interval X Plus Sample - Video[/ame]


    Swim/Solo/SCY:

    Warm up:

    600 variety

    Main set:
    (Unlike Ande, I used fins & MF. In part, I was just really pressed for time.)

    10 x 100 @ 1:30
    (2 IM + 2 back kick + 2 breast + 2 back kick + 2 IM)

    50 EZ

    8 x 100 kick-swim @ 1:25
    (kick-swim backstroke by 50s)

    50 EZ

    6 x 100 kick @ 1:20
    flutter kick w/board
    (this wasn't that easy since I'm much faster underwater than with board, went 1:09-1:10s)

    50 EZ

    4 x 100 kick w/MF @ 1:15
    odds = on back (8 SDKs)
    evens = w/board (barely made last one)
    (struggled with cramps on the 1st one)

    50 EZ

    2 x 100 kick w/MF @ 1:10
    (on back, 9 SDKs per 25)

    50 EZ

    1 x 100 kick @ 1:05
    (on back, 10 SDKs per 25, went :58)

    100 EZ

    Total: 4050, 2300 kick

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


    Commentary:

    I had considered doing the whole Ande set with my MF. But my legs felt tired in warm up from yesterday's run and this am's plyo/interval workout. So I decided to do some swimming early in the set. Probably got less rest this way. lol

    I have no New Year's Resolutions particularly. Except possibly to do my RC exercises more consistently and stretch more. (I saw that Keiko had resolved to do 2 x 30 minutes of strength + flex every day. Every day!) I'll have to mull this over, though I"m not really a resolutions person. Any suggestions? (Aside from "ditching fins." lol)

    My legs are already feeling rather dead ...

    Updated December 28th, 2009 at 05:08 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout -12/29/09 -SCY

    by , December 28th, 2009 at 02:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    1 X 100 2:00
    1 X 200 3:30
    1 X 300 5:00
    1 X 400 6:40
    1 X 300 5:00
    1 X 200 3:20
    1 X 100 -

    4 X 100 kick 2:30
    8 X 50 w/fins 1:20
    25 underwater/25 back

    SCY

    1 x 100 free/moderate 2:00
    1 X 100 stroke 2:00
    1 X 50 stroke*fast* 1:30
    Four times through

    4 X 50 free*descend 1-4* 1:00
    1 X 100 free*fast* 2:30
    Four times through

    WARM DOWN: 4 X 50 easy 1:00

    4800 Y/M
    Categories
    Swim Workouts