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  1. Wed., Jan. 12

    by , January 12th, 2011 at 06:24 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Had another good session today, tried to be careful of the neck, which is still tender. It seems that every instructor has a pet name for the men and women in the class. Today, the instructor called all the men "boss." Last time, another one called all the women "loves." lol. I was even allowed to walk out of the class to get more water -- such leniency!

    Wednesday seems like a good day for yoga for me. The last few weeks it's been sandwiched in between Tuesday & Thursday swim + dryland doubles and thus provided a nice break and stretch.


    Feeling a bit sluggish from yesterday's deep tissue. Hoping the neck pain will be gone tomorrow and I can get a good dryland session in.

    I continue to be a supplement junkie. I was instructed to add pharmaceutical grade iodine and L-tyrosine into the mix. They have many benefits:


    But, for me, the main purpose seems to be to support the thyroid. I am seriously looking forward to renewed energy & vigor once this thyroid problem gets fixed. Perhaps I'll be able to train more without having such huge recovery problems.

    In other news, Mini Fort is doing her first 2K on the erg today. She is hoping to make the varsity boat (which is heavyweight) in the spring even though she's a lightweight. It will be interesting to see how it goes ... her technique needs some real work as she is brand new to the sport. And right now, sport-loving Mini is really burning the candle at both ends with HS swimming, club volleyball and winter crew on Wednesdays. She certainly won't be able to do that in the spring, or next year, and will have to make some hard decisions. As for Fort Son, Dartmouth is a done deal (interestingly, he's the only kid from a public school recruited for lightweight rowing). We are now into the purchasing of copious college apparel. Mr. Fort and I have a couple friends around the country whose kids are also attending Dartmouth next year, so the parent weekend may be more fun than usual! We are all still elated. So nice to know before April.

    Updated January 12th, 2011 at 11:15 PM by The Fortress

  2. Double Wed Jan 12th, 2010

    by , January 12th, 2011 at 05:17 PM (Ande's Swimming Blog)
    Wed Jan 12th, 2010

    Subscribe to Ande's Swimming Blog

    Bess Coached
    UT Swim Center, main pool
    noon to 12:15 dove in around 6:37
    trained with Sharon & Bob
    beside James Fike, Jon, Mike & Larry

    800 done 75 fr, 25 underwater, 75 fr, 25 fl,

    Main SET:

    20 x 25 done 4 fl on :20 1 fr on :40
    (on fly did: 6 or more SDKs off each wall then 1 arm stroke drill )

    600 fr neg split
    went 3:20 3:10

    20 x 25 done 4 fl on :20 1 fr on :40
    (on fly did: 6 or more SDKs off each wall then 1 arm stroke drill )

    600 k (did 3 x 200 fl k on 2:30 & made it)

    20 x 25 done 4 fl on :20 1 fr on :40
    (on fly did: 6 or more SDKs off each wall then 1 arm stroke drill )

    600 fr neg split
    did 300 fr rest 1:00 300 fr went 3:06

    100 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -01/13/11

    by , January 12th, 2011 at 03:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40
    2 X 300 4:30
    4 X 100 1:30
    2 X 200 3:00

    1 X 200 kick 4:15
    4 X 75 kick 1:45
    6 X 50 kick 1:00
    1 X 100 easy swim

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    All stroke, no IM or free.
    Descend each group 1-4.
    Swim the same stroke within each group.

    1 X 800 pull or swim

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Tough Mental Set

    by , January 12th, 2011 at 01:27 PM (Year Three: The Road Back)
    Today's workout didn't look that hard on paper. I should know by now that the ones that don't LOOK hard have a way of kicking my butt. Today was no exception. We did the following:

    400 Warm-Up on 8:00
    1 x 200 Kick (but I counted wrong and did 300 )
    8 x 25 Free on :30 (odd: hard/ez by 12.5, even: ez/hard)
    8 x 50 Free ALL OUT on 3:00 (did 50 back/free recovery after each all out - held :33's, with two :32's mixed in)
    4 sets:
    1 x 200 Free on 3:20
    1 x 100 Free on 1:40
    5 x 100 Kicking Cool-Down on 2:00

    I was absolutely psyched to get two :32's from a push! Hopefully, this progress (when I started swimming, I was at :38's, last scy season I was at :35's) will translate into racing under :30 for the first time during this SCY season .

    Of course, that effort kind of killed me for the 200's and 100's still to come. After struggling through the first round, I decided to pull the 200's (while still making the interval) and swim the 100's (holding 1:25ish). The hardest part of the set was the mental aspect of not quitting when my shoulders wanted to fall off - even though I really wanted to. As I finished the third round and was reaching for my fins, I heard my coach say "Hang in there" - so I did. When the entire workout was finished, I was really proud that I had made it.

    It hasn't been too long since I've been able to do the workouts for our team on the intervals that are written (and on distance days, I still drop yardage sometimes). So, any day I can complete the set's yardage on the intervals written feels like a victory. With today's mental challenge and having to fight for those last swims, it was definitely a victory.

    Now... to go home when I get off work, shovel (again), and still find a way to recover for tomorrow's practice. Aaah...the joys of swimming (and winter).
  5. Wednesday, 1/12/11

    by , January 12th, 2011 at 01:12 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up:
    100 im kick - 100 im drill - 100 back build
    100 im kick - 100 im drill - 100 brst build
    100 im kick - 100 im drill - 100 free build
    - did 1-arm and fist swims for the drills

    Main set:
    4 x 75 bk or fly/1:30 strong build
    - #1 fly-1:07; 2-4 back 1:08, 1:05, 1:02
    1 x 200 choice/30sr
    8 x 50 bk or fly/ 1:15 strong
    - alternated fly and back, ave 42-44 on all
    1 x 200 choice/30sr smoother
    12 x 25 bk or fly/1:00 FAST
    - did these as 2 fly/2 back etc. Averaged 17-18 on fly, 18-19 on back
    1 x 200 choice smoothest

    4 x 100/10 - 20sr alt with board and no board

    Cool Down:
    100 easy

    Total: 3000 yards
  6. Wed Jan 12th, 2010

    by , January 12th, 2011 at 11:55 AM (Ande's Swimming Blog)
    Wed Jan 12th, 2010

    [ame=""]Austin Grand Prix[/ame] is this weekend & I'm going to be out of town

    Subscribe to Ande's Swimming Blog

    whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00 dove in around 6:37
    trained with todd, brandon & amy
    beside Nate tyler, mike, chris, kelly, tenielle & Marcio
    WORE yingfa Jammers

    assigned 800 done 75 fr, 25 underwater, 75 fr, 25 fl,
    did around 400

    Main SET:

    20 x 25 done 4 fl on :20 1 fr on :40
    (on fly did: 6 or more SDKs off each wall then 1 arm stroke drill )

    800 fr neg split

    20 x 25 done 4 fl on :20 1 fr on :40
    (on fly did: 6 or more SDKs off each wall then 1 arm stroke drill )

    800 k (did 4 x 200 fl k on 2:40)

    20 x 25 done 4 fl on :20 1 fr on :40
    (on fly did: 6 or more SDKs off each wall then 1 arm stroke drill )

    800 fr neg split

    50 fr 5 breaths

    50 fr 4 breaths

    50 fr 3 breaths

    50 fr 2 breaths

    50 fr 1 breath

    50 fr no breath

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Swim Workouts
  7. Oh my aching back

    by , January 12th, 2011 at 08:43 AM (Mixing it up this year)
    I know I need to get to the chiropracter some time soon but I really don't like the expense. I have noticed my right leg is shorter at the moment than the left, a clear indication a chiropractor is needed.

    So today to solve the back problems.....BUTTERFLY!!!

    50,100,200,300,200,100,50@:15R Free
    500 Free kick w/fins 25easy/25mod/25fast
    5x200@3:30 Fly w/fins as 50rt arm/50lt arm/50 kick/50 fast swim held all around 2:58
    3x200@3:00 Free w/paddles & bouy went 2:46, 2:37, 2:35
    4x50 free from dive breakout speed then easy
    300 Free easy w/snorkle

    Total 3600 yards
  8. 50/50, Tuesday, Jan. 11

    by , January 11th, 2011 at 10:31 PM (The FAF AFAP Digest)

    RC work, 15 minutes

    broomstick twists, 25
    flutter kicks on bosu, 2 x 100
    reverse scoop, 25 x 2 x 15
    total ab machine, 130 x 2 x 15
    back extensions w/plate, 25 x 2 x 15

    HS power squat, 180 x 1 x 10, 200 x 1 x 10
    skull crushers, 50 x 2 x 10
    standing narrow grip cable pull down w/foot on bench, 90 x 1 x 10, 80 x 1 x 10 (a guy bodybuilder with a shirt that said "these boobs are not from nature, they were built" showed me this one)
    box jumps, 10
    squat jumps w/45 lb bar, 10


    Warm up:

    600 various

    8 x 25 shooters on back

    2 x 10 second AFAP vertical dolphin kick + 50 EZ

    3 x (15 burst + 35 EZ)

    50 EZ

    Speed Set:

    5 x 50 w/fins + 150 EZ @ 5:00

    #1 UW shooter, 23
    #2 backstroke kick, 24 high
    #3 backstroke 24 high
    #4 UW shooter, high 23-low 24
    #5 backstroke, high 24-25

    50 EZ

    Total: 2150

    I really prefer doing AFAP sets at OakMarr or GMU where they have the digital clock. Harder to tell your time on a pace clock. I may go to OakMarr on Thursday and GMU on Friday.

    Massage, 60 minutes



    I woke up this am with a bit of a wrenched neck. Halfway through my drylands, it felt worse. Maybe from the weight on my shoulders from the power squat? By the time I got to the pool, I couldn't turn my head left or right without pain. That's one reason I did all backstroke work on the AFAP 50s -- not much head movement. I was still really uncomfortable. Fortunately, I had called my massage therapist before swimming and she had an appt open in the late afternoon. Feel a bit better already. Whenever I do this, it seems like 2-3 days of pain. I wonder if it was the result of a domino effect from my weak/strained/tight left shoulder. Anyhoo, hope it exits quickly! But I didn't help matters by doing a slip & fall on the stairs from the ice that's arrived. I just like looking at snow and ice from afar; I really don't need it to be here in NOVA.

    Was chatting with friends today about 50/50 training: 50% on land & 50% in the pool. I think this is pretty much what I do. A specific example was given of Hanna-Maria Seppala (4th in 100m free in 2008). She apparently does ballet 3hrs/week, runs for about 90 minutes 3x week and does extensive dryland/core for about 90 minutes 4x week. She swims only 4-5k per workout 5x week (more during training camps). She spends about 50% of her training on land and 50% in water. That's still a TON of training, but not that much swimming. I definitely believe most masters would benefit from more land training. My SDKs are just as much a product of my gym time as my kicking yardage. Oh, I heard some crazy master kicked for an entire 2 hour workout recently.

    Bought the Finis Foil monofin today! Can't wait to try it, and see how (and if) it's that much different from regular long blade fins. Still haven't found my Finis Shooter MF around the house or in the lost and found.

    Updated January 11th, 2011 at 11:07 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  9. Monday's Swim

    by , January 11th, 2011 at 06:02 PM (Adventures in Swimming)
    Swam with the Sharks SCY
    Coach Chris on Deck.

    Warm UP
    400 Swim
    4 x 50 Free Build

    Set 1
    6 x 100 on 1:30 (I held around 1:15)
    5 x 50 Free on :55

    400 Pull as 100 Long/100 Strong/100 Build/ 100 Fast

    5 x 50 CHoice

    6 x 100 on 1:25 (Held 1:15 and 1:08 on # 6)

    400 was supposed to be warm down. Felt good so..
    I did 100 on 1:15 then 50 ez, 100 on 1:15/ 50 ez and 100 on 1:12 then warmed down.

    Needless to say my lane mates were questioning my sanity :-)

    Chris is doing a great job with the workouts.
    He is also organizing meet's. Awesome!!!
    He is enthusiastic and it's spreading.
  10. Sarasota Y Sharks Masters 5:30 AM Workout -01/12/10

    by , January 11th, 2011 at 05:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    Today we will do a birthday swim for one of my long time swimmers, Tommy Schwartz:


    51 X 100 1:30
    Swim Workouts
  11. Neoprene Dreams

    by , January 11th, 2011 at 02:38 PM (Chicken's Nuggets)
    Thankyou to all who supported me for the Frogman swim. I ended up raising about $250 for the Naval Special Warfare Foundation. Better than expected!!

    The swim itself didn't go as expected, but then, what ever does?

    I tried on a loaner wetsuit from my friend Dani the night before the swim and was surprised by how easily it went on and how comfortable and stretchy the material was. The wetsuit I have at home is a few years old (I wore it somewhat successfully in IM Wisconsin 07), but is made of what feels like cast iron and is very thick. Although I'd previously decided to go naked, I was very easily persuaded to give the newer wetsuit a try the next morning.

    The water was 62 at the starting point, which felt like a warm bath compared to those horrible cold baths I'd been having for a few weeks. I believe the water was low 50's in the middle of the course and warmed up a little towards the finish. Cold. Definitely doable without neoprene, but chilly.

    It wasn't to be, though. I just couldn't breathe. Every time I turned onto my stomach to swim I felt like I was being garroted. Hyperventilating, I'd turn on my back and scull for a while then try again. Same thing. Over and over. Deep breathing, relaxing, laughing. Nothing worked! I ended up feeling a little lightheaded.

    I'm not superstitious, but the whole thing might have been because I wasn't wearing my CIBBOWS cap. We were given rather nice colour coded silicon caps to wear according to our wave. Some would say the RobAquatics suit I was wearing had a curse (blessing??) and can't abide being touched by neoprene. Of course it may just be that, as one should train in the cold to swim in the cold, one should also train in a wetsuit to swim in a wetsuit

    Anyway......eventually all the other swimmers were out of sight so I took off the wetsuit, handed it to my nice but bewildered young kayakers and had a nice swim back to the start. I think I swam a total of 500 yds in 50 minutes. I was relieved to find Ron Collins and his wife Rebecca at the start and hitched a ride with them to the finish point. I believe Ron took a wrong turn and was separated from his kayaker. This made me feel like slightly less of a loser. Hehe, actually it was worth mucking up the swim just to meet them.

    Aside from meeting the Collinses, something else of value was gained from this swim.

    While swimming back to the start, I designed a new line of wetsuits which I believe will eliminate the choking, claustrophobic attack I experienced. I'm currently in negotiations with Butterick Patterns to sell them my designs. I think my designs speak for themselves.

    The Cowl Neck, Bootleg

    The Plunging V-Neck

    The Pleasant Peasant

    The Dirndl

    And my personal favourite, the Bibless Brace

    To conclude: the Frogman swim was really a lot of fun. It was probably the best supported swim I've ever done. Great cause. Great organisation. I would love to do it again next year. It's really not mandatory to wear a wetsuit, as long as you let the organisers know beforehand (I had). A very fun day!

    Here's the website:
  12. Tue Jan 11th, 2010

    by , January 11th, 2011 at 02:15 PM (Ande's Swimming Blog)
    Tue Jan 11th, 2010

    Lifted weights

    [ame=""]Austin Grand Prix[/ame] is this weekend & I'm going to be out of town

    Subscribe to Ande's Swimming Blog

    whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00 dove in on time
    trained with richie cunningham & Marcio
    beside Ned, Jim, Larry, & Nate
    WORE yingfa Jammers

    100 fr
    100 fl drill
    200 fr
    100 bk dr
    300 fr
    100 br dr

    Main SET:

    8 x 250 IM Set
    1's 70% 2's 85% rest 15 to 30 between repeats
    1 & 2 025 fl 050 bk 075 br 100 fr
    2 & 3 100 fl 025 bk 050 br 075 fr
    4 & 5 075 fl 100 bk 025 br 050 fr
    6 & 7 050 fl 075 bk 100 br 025 fr

    8 x 150 on 2:10 done 100 IM 50 fr
    desc 1 - 4 hold 5 - 8
    went 1:40 on #4, & 1:33 #8

    8 x 50 k on a fast interval
    went for :38
    200's were 2:30 2:31 so I made it

    500 fr

    8 x 25
    odds easy on 1:10
    evens SDK easy speed on 0:20
    as I was about to dive my last one UT coach Kim Brackin said "Ande I have something for you to try"

    She went to a northern california swim conference and someone gave her a pair of DragSox
    he said let Ande try them.

    So I walked over put them on and swam a
    50 & 2 x 25's
    they look like a loose nylon mesh pipe with surgical tubing at one end to bind them around your ankles. Kinda reminded me of weaing my dad's socks when I was a little kid


    their website says
    "DragSox is the ultimate, revolutionary resistance training device designed to increase and maximize power, endurance, strength and speed in a swimmer's kick, enhancing overall performance. Its totally unique design allows the swimmer to maintain natural body position and balance with complete freedom of movement. It is also an effective cross-training tool for cyclists, runners, triathletes and water polo players."

    I put them on, dove in and kicked. They created a lot of resistance & the faster I tried to go the more resistance I encountered. They also created a lot of resistance when I swam. Be careful if you're a swimmer with shoulder problems & you try these out.

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events

    Updated January 12th, 2011 at 11:44 AM by ande

    Swim Workouts
  13. Not As Bad As I Feared...

    by , January 11th, 2011 at 01:13 PM (Year Three: The Road Back)
    Today's workout was originally written as 4600scy with everything done on a 1:30/100 base. This tends to be a tricky interval for me - partly because of the lack of rest I get between repeats and partly because when I panic that I won't make the interval, my stroke falls apart. That being said, I went in to today's workout not being tied to the total distance, but focusing on relaxing during my swims and keeping up as much as possible.

    All told, I did 4300scy. I basically tried to "rest" on the 1x400 pull on 6:00 by doing 350 instead of 400. I did manage to hold all of the 1:30-based shorter sets (4x100, 8x50 - two times each). The only other distance that I dropped was when I went to adjust my swim cap and it split in two - got out of the pool and found another cap in my bag. So, not too bad of a workout. I was pretty proud of what I accomplished - and still amazed by how consistently fast my training partner is.

    Now, as I try to recover from today's distance day in preparation for tomorrow's sprint day, I am realizing that I should have taken into account the "up to" 5 inches of snow that is still falling - and the shoveling that will require when I get home from work - and maybe cut the distance a bit more to save my shoulders. Oh well, live, learn, and swim!
  14. Tuesday, 1/11/11

    by , January 11th, 2011 at 01:01 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    1 x 800/30 - 60sr Choice - may do swim, pull, kick, drill, scull
    -swam 200 free-200 back; 200 flutter w/board-100 flutter on back; sculled 100
    4 x 100 IM/2:00 FAST
    -ave 1:35
    1 x 600/20 - 40sr Choice
    -swam 150 free-150 back; pulled 150 free-150 back
    4 x 100 IM/2:00 FAST
    -ave 1:35
    1 x 400/10 - 30sr Choice
    -kicked 200 flutter on back, 100 flutter w/board, 100 fly w/board
    4 x 100 IM/2:00 FAST
    -ave 1:35
    1 x 100 smooth
    -100 easy back

    Total: 3100 yards

    Updated January 11th, 2011 at 05:25 PM by poolraat

  15. Tuesday, Jan. 11, 2011 5:00am (1-11-11)

    by , January 11th, 2011 at 10:45 AM (Fast Food Makes for Fast Swimming!)
    For this special date in recent history I decided to do a bunch of 11's. It was fun...

    11 x 275 (11 lengths)
    1. warmup
    2-3. swim @ 4:00 (held 3:20)
    4-7. pull @ 3:45 (held 3:10-3:15)
    8-11. IM @ 4:15 (25 fly, 50 back, 75 breast, 125 Free) held 3:45

    75 EZ

    11 x 25 Fly @ :30

    25 EZ
    3400 Total

    I felt really good after this (translation: my muscles are pretty sore) but I'll be okay.
  16. 2 sick at home and trying to stay healthy

    by , January 11th, 2011 at 10:29 AM (Mixing it up this year)
    I have 2 kids at home with the flu and I am trying not to catch it. Just not in the mood and didn't really have anything planned so I winged it.

    500 Free every 3rd lap breststroke skull
    5x100@1:45 free to back 4fr,3fr/1bk, 2fr/2bk.1fr/3bk, 4bk
    300 Breast kick w/brfins
    200 Breast w/brfins
    500 Fly w/fins drills by 100 1arm, kick on back, dolphin kick under water with board, 1 arm, kick on back
    8x50 from block breakout speed then easy
    5x100@1:30 Free w/paddles & bouy
    200 Free

    Total 3100 yards
  17. Ruminations: my love/hate relationship with my job!

    by , January 10th, 2011 at 10:42 PM (Workout Swimmer)
    I love being a nurse practitioner! Truly! I think my patients like me too. Most of the time I enjoy patient teaching, and finding ways to help people live better, healthier (more pain free?) lives. Today, however I was just so frustrated! Ever since I got this job (last July) I have been trying to find a way to swim at lunch again. Mannn! I miss swimming at lunch! I miss the sunshine, I miss the camaraderie, I miss the competition! I love how swimming at lunch really breaks up your day, too. Anyways, I knew I had a light schedule today, only about 9 patients this morning, and the last one was scheduled at 11:15. (Practice starts at about 11:30ish & it takes me 12 minutes to get to the pool from my office.) So around 11:05, I notice this last AM patient has signed in, and I'm thinking, cool, I'm gonna get in a double today! After all urgent visits are usually short, sweet & to the point, right? They are sick! They want their prescription, and then they want to go home and back to bed. Well, my nurse finally gets the patient back at 11:31, & I get to see her at 11:35, and at 11:58 after talking waaay too long about why you don't use chairs with wheels on them to stand on to rearrange your closet shelves & that she was lucky she didn't break her osteoporotic neck! I finally was "free" for my lunch break. And of course, once again, it is much too late to even bother going to the pool. Frustration!! I swear, in February, after all the stupid insurance verifications have been done & the schedule is a bit more reliable, I am going to get up the nerve & just TELL them, that I will be leaving at 11:15 on Mondays and Wednesdays to swim. I will see an extra person or two on Tuesday or Thursday if they want, but I need to get the heck out of Dodge! Geez!

    So this morning, I swam in the (cold) rain, LCM:
    600 WU
    5 x 400 - #1&2 swim, #3 pull no paddles, #4 pull w/paddles, #5 fins (Leisurely interval of 6:30)
    100 EZ
    6 x 50 kick @ 1:00
    300 cool down (50 Br/50 Fr/100 Br/50 Fr/50 Br)
    TOTAL: 3300 LCM

    Updated January 11th, 2011 at 07:49 PM by Celestial

    Swim Workouts , Planning
  18. Monday, Jan. 10

    by , January 10th, 2011 at 08:36 PM (The FAF AFAP Digest)

    30-35 minutes slow recovery swim
    went about 1600 or so, didn't really keep track

    20 minutes hottub, with jets on the quads

    Yoga & Stretching, 40 minutes

    Stretched and did part of a P90X yoga DVD. I've decided if I do this >30 minutes, I will flog it as yoga.

    15 minutes RC work

    20 minutes researching how to put KT on quads and calves and then applying same (see, e.g., [nomedia=""]YouTube - Kinesio Taping for Quads[/nomedia])



    I had originally thought I might do my 6 x 50 speed set today. But I didn't have a nose clip in my bag -- those things go missing so easily. And my quads were absolutely burning after yesterday (probably from the extreme lunge step up, which I swear will build legs of steel). So I opted for a slow recovery swim. Probably the smartest move anyway after yesterday's effort. Tomorrow, I'll try to hit the gym and get a speed set in.

    I found my box of blue KT and decided to apply it to my left shoulder, the quads, the calves & shins. I practically look like the cookie monster now. I'll probably frighten the noodlers at the pool tomorrow. :-) Already feel better with the placebo effect!

    LZR reborn:

    We're expecting 1-4 inches tomorrow night. Oh snap. Close everything and hide. (rolls eyes)

    Meet Thought:

    I'm mulling over doing the Warrenton meet on March 6 instead of attending the Richmond meet on February 12. Warrenton is closer and would be good prep 2 weeks before the Albatross meet, which I'll rest some for. If so, I may cruise in late to do a couple events in the last half. Maybe 50 fly or 50 breast and 100 IM. And it's supposed to be a fast pool. Plus, frankly, the timing appeals to me more. I'm not sure I feel like swimming in a meet in a month when I'm still training hard and tired.

    Entry info for the Colonies Zones meet in April is up:

    I was hoping to swim the 100 fly and 100 back on Saturday. But I'd have to swim the 100 fly as a split on the 200. Egads. I'm not actually sure I could do this ... I'd have to take a huge huge coffee break on the turn after the 100.

    Updated January 11th, 2011 at 12:04 AM by The Fortress

    Swim Workouts
  19. Southern Winters

    Growing up in Michigan I should be use to nasty winters. That's why I relocated to the south.

    I am amazed every winter at how the "threat" of bad weather shuts the town down.

    For instance, we were suppose to get 1" of snow here at the beach today. Schools were canceled last night around 6pm for today and we have a two hour delay for tomorrow.

    I went to practice tonight and the entire fitness complex was closed. No swimming tonight. I guess I will switch gears and do some P90X and get ready to watch the football game.

    I had better go get some bread and milk before we get "snowed in" here at the beach.

    I will take a long hot summer over a long cold winter any day.
  20. Sarasota Y Sharks Masters 5:30 AM Workout -01/11/10

    by , January 10th, 2011 at 05:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 x 100 1:40 1:30
    1 X 400 6:20 -
    Twice through. Round 1 intervals left, 2 right.

    2 X 50 build to fast 1:15
    1 X 50 @ 100% 1:15
    1 X 50 easy swim 1:30
    Four times through, choice.

    1 X 200 kick 4:15
    5 X 50 kick 1:00
    8 X 25 sprint kick :45
    1 X 100 easy swim

    9 X 200 free
    3 on 3:00
    3 on 2:40
    3 on 2:30


    8 X 200
    odd: free on 3:00
    even: IM on 3:30

    WARM DOWN: 4 X 50 easy 1:00

    TOTAL: 5150/4950Y
    Swim Workouts