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  1. Tuesday Dryland

    by , January 5th, 2010 at 06:29 PM (My Passion)
    Was suppossed to meet workout buddy for the stairmill this morning. I was read to go at 5:10 am - she was nowhere in sight. I set the mill at level 7 for 35 minutes to give her a chance to get there. She never showed.

    Stairmill felt good at level 7. Not near the fatigue I felt last week. After the stairmill and a cooldown on it at level 1, I did the ARC for 20 minutes, then got a real good stretch in for another 20 minutes.

    Good workout and felt good all day. Buddy emailed me that she slept through her alarm today. That is always a hazard with these very early morning workouts. We are back on again for Thursday. Swimming tomorrow.

    Happy Swimming
  2. Death by Tabata + Tall Paul Sets, Tues., Jan. 5

    by , January 5th, 2010 at 06:07 PM (The FAF AFAP Digest)

    1. Warm up:

    1 x 25 broomstick twists

    3 x through:

    100 bicycles
    100 jump ropes
    alternating hammers, 15 x 3 x 15, each arm
    3 position arm extensions (15 reps each position)

    10 minutes stretching

    2. Core:

    reverse lunges w/straight arm twist w/15 lb DB, 2 x 15 (this was from my "crazy core" link -- http://www.ab-core-and-stomach-exerc...-workouts.html)
    straight leg raises in captain's chair (forgot ab slings), 2 x 25
    squat swing w/25 lb plate, 2 x 15
    russian twist on incline bench w/25 lb plate, 2 x 25
    snatch windmill, 15 x 2 x 15
    back extensions w/25 lb plate, 2 x 15
    push ups, 2 x 25
    internal & external rotators

    3. Cross Fit WOD (Workout of the Day): "Swimming Tabata Death"

    5 rounds of 5 exercises done tabata style (20 seconds @ 100% + 20 seconds rest). Rest until heart rate returns to normal between rounds. I stretched between rounds.

    1. med ball slams
    2. jump rope
    3. crunches
    4. lateral bench hops*
    5. row**

    * I substituted these for push ups. That many fast push ups is contra-indicated for my shoulders.

    ** I did this on the seated rowing machine with the weight set at 60 pounds. It was like explosive lifting.

    The original tabata protocol involves the following:

    •5 minutes of warm-up
    •8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
    •2 minutes cool-down

    This would be very inadequate warm up for me. Though perhaps I should have done the WOD prior to my core work today ...

    Commentary: As Geek would say, this WOD was a mother scratcher. Every exercise was hard, but the lateral bench hops were the worst. My legs were burning. Jump roping is an absolutely fantastic tabata exercise. You don't have to worry about form degradation the way you have to with other exercises. For exercise #1, I was getting about 25 slams per 20 seconds. For exercise #3, I was doing 23-24 crunches per 20 seconds. For exercise #4, I was getting in 30-35 hops on the first 3 rounds and then went down to about 25.


    For today's PM swim, I stole one of Tall Paul's recent workouts. It was a good one too. I modified it to do main set #1 as kick instead of swim.

    Warm up:

    600 variety

    TP Main Set #1:

    4 x through:

    1 x 200 dolphin kick w/MF & board @ 3:15 descend
    1 x 100 dolphin kick on back w/MF @ 2:00 ascend

    50 EZ

    I ended at 2:11 on the board kicks (#4 = pain) and started with :55 on the 100s (forgot Fortina).

    TP Main Set #2:

    6 x through:

    1 x 100 back w/fins @ 2:00
    1 x 50 evil w/fins @ 1:00

    I ended at :55 on the 100 backs (dead legs and a cramp) and started at :33 on the 50 evils.

    100 EZ

    Mini Speed Set:

    3 x (4 x 25 AFAP + 25 EZ)
    AFAPs = free & fast doggy paddle drill

    100 EZ

    Total: 3350



    Nuthin to say except that I am absolutely dead and, as my daughter would say, "can't move my legs." I think I will slather them in Traumeel tonight and take some ibuprofen. Or liberally use my new Stick.

    Tomorrow is definitely a recovery day. Then, on Thursday, I'll do Geek's lactate set with Speedo. I miss all the sleep I was getting over the long holiday break. Quality sleep makes such a difference!

    P.S. I am completely pissed off that licorice, my fav treat, is not gluten free.

    Running Shoes Bad?

    Updated January 5th, 2010 at 10:34 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  3. Sarasota Y Sharks Masters 5:30 Workout -01/06/10 -SCY

    by , January 5th, 2010 at 05:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 100 free 1:40
    2 X 100 kick 2:10
    2 X 100 stroke 2:00
    Three times through.
    Round 1: stroke is back
    Round 2: breast
    Round 3: fly or fly/free

    2 X 100 50 stroke/50 free 2:00
    1 X 50 stroke/build 1:15
    1 X 50 stroke/fast 1:30
    Swim it three times.
    Round 1: fly
    Round 2: back
    Round 3: breast

    3 X 100 free moderate 1:30
    1 X 100 free/build to fast 1:45
    1 X 100 free/fast 2:00
    Three times through.

    12 X 25 :40
    Sprint 20/no breath

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Tuesday Jan 5th 2010

    by , January 5th, 2010 at 12:16 PM (Ande's Swimming Blog)
    Tuesday Jan 5th 2010

    added count downs for 3 of the meets I plan to swim (below)

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

    Subscribe to this Blog

    I'll be in Nashville Sat jan 9th - Wed Jan 13th


    Whitney coached
    6:30 to 8:00
    swam with brandon, a guest & paul
    beside nate, todd, tyler, ned, marcio, amy, larry & mike

    wore briefs

    warm up
    300 fr
    100 fl k r l sw
    300 fr
    100 bk k r l sw
    300 k
    100 br k r l sw

    main set

    10 x 100 fr on 1:20
    4 aerobic 1 strong
    rest 1:00

    12 x 75 br on 1:15
    3 aerobic 1 strong
    went 55
    rest 1:00

    16 x 50 bk on :50
    3 aerobic 1 strong
    went 28's & 9's

    rest 1:00

    assigned 28 x 25 fl on 30 3 aerobic 1 strong
    did: each round
    3 easy 1 arm dril
    1 fast with 8 or more SDKs

    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
    Count Down

    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

    Updated January 5th, 2010 at 02:17 PM by ande

    Swim Workouts
  5. Back to back to back

    by , January 5th, 2010 at 07:21 AM (Mixing it up this year)
    Wanted to work on my backstroke and it felt great!

    100,200,300,400@:15R Free
    5x100@1:45 Back w/fins kick drills, fashion model, arms perpendicular, partial recovery, flat back kick
    500 Free kick w/fins every 3rd fast
    5x100@2:00 Back w/paddles as 25 rt arm/25 lt arm/50 full stroke
    5x100@1:40 w/paddles as 50 free/50 back went 1:27, 1:25, 1:24, 1:24, 1:25 awesome speed here this usually rivals my 100 free times with paddles at a moderate speed
    300 back w/fins easy
    300 free kick on side w/fins moderately hard
    200 free easy

    Total 3800 yards

    wanted to beat the kids to the showers this morning otherwise I would have done the extra 200 to make 4000.

    Updated January 5th, 2010 at 10:08 AM by Donna

  6. 1/4/09--Left me breathless...

    by , January 4th, 2010 at 09:23 PM (The Labours of SwimStud)
    As you may have read in my previous posting, I am focusing on kicking a bit more this year...seeing what I can get in return.

    Wore briefs and a drag suit today...sorry ladies not the flag, or the itty-bitty ones...

    5 x 100 Swim to warm up...

    10 x 50 K 2:00 fast kick. I came in on about :55 on #1, held average of ~1:00 over the set. made sure I got the final 2 in under 1:00. I enjoyed the set in a perverse sadist legs feel quite tired now...

    Put on my fins and went onto a long drill set, trying to really work my weaker side and punch my hips around on the rotation.
    4 x 50 each
    Side kick
    1 arm free
    6 kick switch
    3 n glide
    Catch up

    Removed the fins and did some hypoxic/breath pattern work. I'm trying to get over the emotional impulse to breathe in a 50, and since there's no "nicoderm" patch for breathing, I'm going to have to learn to cut back and then quit...not sure cold turkey is a realistic option right now and could be detrimental to my overall constitution.
    4 x 50 FR 1:00 3 breaths. did 3, 3, 4, 3.
    Was pissed off that I went 4 breaths on #3 but stoked that I got myself in order to get back to 3 on #4. Try to grab 'em all next time, right?
    8 x 25 FR 1:00 no breath. Fairly straight forward on paper, but as a second tier of the hypoxic layer cake it was not so easy to digest.

    After this I donned the blue rubber KPN-esque elf fins and did a 500 FR kick. Actually did 5 x 100 on a about :15 RI, made a good steady kick and tried to focus the kick up.

    To cool things off I did 6 x 50 nice and EZ but still was going on a bout a minute and trying to glide out as much as I could on each stroke without making it a drill...I'm working of dkeeping my left arm in line with the shoulder and going over the barrel to EVF and punching round on the rotation...I hope it will lead to great rewards.

    As usual, I went into the gym for some lifting after my swim, and nearly fell over at he sight of a vast multitude of resolutioners daring to use the gym. I don't mind if they are working out, but a 3 minute chat between sets while not alighting from the nautilus machine will not help you "get fit in 2010." Stand by for a report on what happens when I am undoubtedly compelled to point out this behaviour to some unwitting offender soon...still got a good 40 mins in by thinking creatively and randomizing my order or exercises.
  7. Swim, Monday, Jan. 4

    by , January 4th, 2010 at 09:22 PM (The FAF AFAP Digest)

    Warm up:

    650 variety

    Aerobic Set:

    5 x 200 FRIMs @ 3:00
    FRIMs = free IM done as free/fly+free/back+free/breast+free/free

    50 EZ

    Drill Set:

    5 x through:

    100 breast PLD w/fins @ 2:00
    50 breast pull w/pullbuoy

    I like these drills, but my L (lunge) and D (dolphin) seem awfully close together timing wise.

    50 EZ

    Kick Sets:

    Chris S.'s Mini Backstroke Kick Mountain, no fins:

    1 x 25 @ :30
    1 x 50 @ 1:00
    1 x 75 @ 1:30
    1 x 100 @ 2:00
    1 x 75 @ 1:30
    1 x 50 @ 1:00
    1 x 25 @ :30

    12 SDKs per 25 -- I should have done more SDKs, but my breathing is somewhat impaired by food and xmas tree allergies.

    Ideally, I would have liked to do 2 rounds of this set, but I didn't have sufficient time today. I had plenty of rest, which was welcome with the hypoxic work. I might bump the intervals down by :05 next time I do this set.

    Speed set:

    10 x 50 dolphin kick on back w/MF-Dolphina @ 1:00, strong effort

    Went: 25, 25, 25, 24, 24, 24, 24, 23, 23, 22.5

    200 EZ

    Total: 3600



    Not sure if it was the crappy night's sleep on the coach last night or yesterday's somewhat intense drylands, but I was beat today and felt really crappy during warm up and the first set. Finally started to find a cruiser pace on the evil drill set. My shoulders and arms were quite sore and tired, and I didn't even think I did that much upper body work yesterday. Hmmm ...

    I can't decide what to do tomorrow: gym/swim or yoga/swim or gym/yoga. I was going to check out the Reston Bikram yoga place to compare it to Falls Church. I still feel like I need to get some yoga in b/c it's a ton of stretching, and I'm awful about doing it on my own at night.


    I'm thinking I may cruise in late to the Tropical Splash on Jan 31. Have to check my kid schedule. The 100 IM and 50 free are toward the end of the meet. I didn't swim those events at the Sprint Classic. And, I guess it's possible the tech suits may still be legal then if FINA uses a grace period and/or USMS hasn't issued a ruling yet on SCY. I would have loved to do the 100 back, but it's way too early in the am for me. (And, on the other hand, manual timing means slippery backstroke starts.)


    I was checking out the newest generation of suits. It's hard to believe the Speedo LZR Elite kneeskin is $375. It can't be that different than the regular Pro ... Here's the new B70: If/when our current suits are banned, I'm going to stick with B70.

    Miscellaneous Questions:

    1. Anyone have any tips for teaching 10 & unders flip turns?

    2. Anyone have any backpack recommendations? I've had two TYR backpacks recently and they have both torn across the front near the zipper area. I've lost a pair of goggles and a shirt from falling out the top.

    3. Anyone else a Lactard?

    Is anyone else a lactard with a lactose allergy or lactose intolerance? If so, have you tried lactate tablets and do they help the symptoms and allow you to eat some dairy? I have surveyed some friends and done some internet research and it seems to vary depending on whether you have an allergy (don't work) or an intolerance (may work, especially wrt cheese). I'm not sure whether I have an intolerance or an allergy.

    My symptoms are all similar and/or overlapping with my gluten problems. (Which suck -- I was tempted to rip my daughter's tasty Whole Foods burrito out of her hands today and dreamt of bagels and bread last night while I tossed and turned.)

    4. I've been enjoying not doing heavy weights. But does anyone think it's good to cycle a period of mostly body weight/plyo/core (my current regimen) with a cycle of heavier weights, say from season to season?

    5. Random. I saw "Up in the Air" with George Clooney Saturday night, and there was a brief scene with him swimming. He had a terrible catch with his left hand, and this reduced his hotness factor somewhat. lol

    Updated January 5th, 2010 at 06:10 PM by The Fortress

    Swim Workouts
  8. Ice and Florida don't mix

    The same cold weather that is slamming the rest of the country is also reaching down to chill the Florida panhandle. This morning the air temp was in the high 20s. I watched the sprinkler system at the building where I’m staying come on as usual at 6:30—the water it sprayed on the lawn and the shrubbery and on the boardwalk that leads to the beach quickly turned to ice. The same thing happened to some of the roads that are routinely watered by nearby sprinkler systems. I drove carefully.

    I didn’t go to the pool for early lap swim, but it turned out they were open from 6-9 am as usual—it must have been pretty chilly for the swimmers and guards. The word is they will not be open tomorrow morning, so I think I’ll try the evening masters practice.

    This afternoon I swam the following scy workout solo:

    1000 warmup

    5 x 200 @ 3:15, odds FR, evens IM [My goal was to bring in the FRs under 2:40 and the IMs under 3:00, and I did this]

    12 x 50 K @ 1:05, odds FR, evens ST (FL, BK, BR, BR, BK, FL)

    400 Pull, 1st 100 w/ paddles, 2nd 100 w/ right paddle only, 3rd 100 w/ left paddle only, 4th 100 w/ both paddles [I was experimenting with my stroke symmetry here]

    100 Kick w/ fins

    8 x 25 swim w/ fins, odds sprint, evens easy

    200 warmdown

    I’m thinking of entering the Aquafit meet on 1/24. I need to decide in the next few days. I’m training for the one-hour swim on the 31st, so it might make sense to do a 500 FR as well while I’m in relatively good shape. The 500 is an event that deserves to be swum once a decade, and I’m due.
  9. Monday Practice

    by , January 4th, 2010 at 07:01 PM (My Passion)
    5 am - 37 degrees - this was the workout:

    1 X 100 free (swim, kick, pull, swim)
    1 X 100 Fly (swim, kick, pull, swim)
    1 X 100 Back (swim, kick, pull, swim)
    1 X 100 Breast (swim, kick, pull, swim)
    1 X 250 Free
    5 X 50 - Assigned Free/Back alternating every 50 - did Free/Breast alternating every 50
    5 X 100 - Assigned Free/Fly alternating every 100, did 100 free alternating with 50 fly (shoulders still sore from Saturday's Fly)
    5 X 200 Alternating free/breast every 200
    Assigned 10 X 50 alternating breast/fly, but as the time was running out, I did:
    1 X 50 free
    1 X 50 breast
    1 X 100 free cool down

    Good workout for me. Water was comfortable.
    Took my car in for repairs after last week's accident. Now I have a red PT Cruiser, the only thing is that since my garage door opener is part of my car, no door opener this week and it is suppossed to be 18 degrees by Friday. Now I know it is already that cold elsewhere, but I have lived in South Texas for 26 years and am now a wimp when it is below 20 and now I have to get out of my car to open and close the garage.

    The good news is that Runner Hubby, who finally went to a swim practice with me on Saturday and complained about how stressed his breathing was and how unbearably cold the water was (nice comfortable swimming temperature water), told me last evening, that he will probably swim with me once a week now. I am flabbergasted as I have been trying to get him to swim with me for the last four years .

    Happy Swimming!
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 Workout -01/05/10 -SCY

    by , January 4th, 2010 at 05:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

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

    3 X 100 kick 2:30
    6 X 50 kick 1:15


    12 X 125 IM 2:20
    1-4: 75 fly/50 back
    5-8: 75 back/50 breast
    9-12: 75 breast/50 free

    8 X 50 build to fast 1:05
    12 X 25 sprint :40

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. New Legal Suit Technology for Men!

    by , January 4th, 2010 at 12:20 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    My talks with industry are going very well indeed.

  12. Monday Jan 4th 2010

    by , January 4th, 2010 at 12:19 PM (Ande's Swimming Blog)
    Monday Jan 4th 2010

    swam on sunday
    took it easy and did it as a recovery work out

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

    Subscribe to this Blog

    I'll be in Nashville
    Sat jan 9th - Wed Jan 13th

    lifted weights today at world gym
    maintaining strength while I increase yardage


    Whitney coached
    6:30 to 8:00
    swam with marcio brandon and doug
    beside nate paul todd and tyler

    wore briefs

    warm up
    2 rounds of 150 100 150 100

    main set

    10 x 25 on 20

    rest 1:00

    10 x 50 on 40

    rest 1:00

    10 x 75 on 1:00

    rest 1:00

    10 x 100 on 1:20

    rest 1:00

    10 x ___ on 2:40
    did 7 225's did 3 175's kicked 2 of the 175's
    arms hurt

    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
  13. 1/4: Team workout

    by , January 4th, 2010 at 09:48 AM (Random Nonsense)
    The Colony SCY

    Warm up
    - 1x400
    Main Set
    - 6x50 on :50 drill swim, did odds back, evens free
    - 1x200 kick w/board *
    - 6x150 on 3:00 **
    - 6x50 on :50 kick w/fins
    - 8x50 on :45 descend 1-4
    Cool Down
    - 1x400

    2900 yards

    * kept up with lazy wife which is good for me.

    ** supposed to be quality, but I descended 1-6: 1:59 - 1:41.

    The ribs still hurt, but now it is the same pain as when you have bounced the bar off your chest when bench pressing. Today's workout was done pretty cautiously, but I think I am good to resume training in the water.

    Tonight, I will probably run through my weights with just the bar and see how that feels and definitely wait another week before attempting anything heavy.
  14. Another sprint attempt

    by , January 4th, 2010 at 07:27 AM (Mixing it up this year)
    I decided to make myself start doing some sprint work even though it is much easier to fall into a distance mode. 2 weeks till my next meet.

    10x100@1:45 Free every 3rd IM
    5x[100 Free w/fins SPRINT went 1:02, 1:03, 1:05, 1:03, 1:01 lost goggles on #3
    ....[300 Free w/fins kick easy recovery
    ....[1 minute + rest
    5x100@1:30 Free w/paddles & bouy descend went 1:27, 1:25, 1:24, 1:21, 1:17
    500 alt by 100 free/back each 100 as 50 swim/50drill

    Total 4000 yards
  15. Drylands, Sunday, Jan. 3

    by , January 3rd, 2010 at 11:43 PM (The FAF AFAP Digest)
    After a somewhat long hiatus, I ventured to the gym today at the Rivers Club in downtown Pittsburgh. It is a small, but fairly posh, gym. Not nearly as many weight/HS machines as my gym, but a lot of dryland toys including jump ropes and ab rollers. There were even some toys I couldn't identify! Did about 90+ minutes.


    broomstick twists, 1 x 25
    bicycles, 3 x 100
    jump rope, 5 x 100 basic jumps, 1 x 100 skip*
    hip hinges, 2 x 10 each leg with 12 lb DBs
    squat X press, 3 x 20 w/15 lb DBs
    oblique V ups, 2 x 25, each side
    bent over rear delt flys, 12 x 3 x 15
    seated narrow grip row, 105 x 2 x 10, slow
    body rows, 3 x 15
    stacked feet staggered hand push ups, 3 x 15
    ab rollers, 2 x 25
    rock star hops, 2 x 10
    tabata squat thrust + press w/med ball (8 rounds, 20 seconds, 10 seconds rest)**

    *I think I need to do alternating or switching instead of dumbo "skipping." I tried some double unders. I am either really uncoordinated or these take some practice and hand speed. I think twisting hops might be fun and effective.

    ** Not a good idea to leave this until near the end of workout.


    3 position arm extensions, external and internal rotators, prone scapular scrunches, scapular wall slides

    2 x 5 minutes of stretching



    Commentary (or "My Feelings" as the awol Jazzy would say ):

    I gave jump roping a try today. I liked it. I think it's pretty much useless except for endurance work though, i.e., not helpful for sprinting or explosive work. Though, from what I've quickly read, jump roping is an excellent full body fat burning aerobic exercise. I think I will persist, though I'm not sure exactly what kind of sets to do. I've read that some people work up to 15-20 minutes. Egads, that seems like a long time! I though perhaps jump roping would be a good tabata exercise as well. Or, I considered jump roping at maybe 25-50 reps between other sets.

    I also pondered today whether I should do something about my propensity toward haphazard super-setting. Perhaps alternate upper body and lower body exercises? I may have been instinctively doing this, although I often alternate weights with core work (though I use core work for warm up too).

    Shortly after my gym routine, I drove 4.5 hours home. (Mr. Fort is headed to NY and Tucson for the week.) I arrived home to a house at 40 degrees and no heat. *&$**#**%@#!!! Apparently, there were power outages in metro DC from the high winds. After digging out every spare down comforter, I called a friend who came over at 10:00 pm, , to see if he could fix the problems. He did, (pilot light out and other stuff), and now I just have to wait for the heat to return. I'm hoping by tomorrow morning it will be warm. I think I'm going to sleep in my family room next to the fire and space heater! My bedroom is an icebox. Brrrrr!

    I'm rather sad for the holiday break to be over. I enjoyed a more relaxed schedule and sleeping in late. On the other hand, it will be somewhat easier to work out. Hot yoga sounds pretty swell right now. I'm hoping I can go to sleep after a coffee on the drive and the heat fiasco.

    Updated January 3rd, 2010 at 11:57 PM by The Fortress

    Strength Training and Dryland Workouts
  16. Weights

    by , January 3rd, 2010 at 10:42 PM (Elise's Fitness Fun)
    Quick workout in the weight room:

    Jump rope: 200 skips

    Bench press: bar x 5, 65 x 5, 100 x 5, 2 sets of 100 x 3 (On first set with 100 lbs. struggled a little with #5 in the set, so decided to stick with just 3 reps on the next sets.)

    Lat hi row: 2 sets of 90 x 5, 3 sets of 130 x 5

    bicep curls with barbell: 2 sets of 35 x 8

    leg raises: 2 sets of 25
  17. Happy Sunday midday swim

    Today we had a bonus LC session at the pool—probably because the visiting college team requested it. For part of the workout I got to swim with my amazing pool buddy Ray. Here’s what I did:

    700 warmup

    5 x 200 (50FR/100ST/50FR) @ 3:45 [I did the stroke BK, BR, FL, FL/BK, and BK/BR]

    12 x 50 done as 4 x (50 K, 50 Drill, 50 build) [I did BR on the first 2 rounds, BK on the second 2]

    3 x 50 desc. + 6 x 50 (25 sprint, 25 easy) on long rest + 50 easy

    400 easy warmdown

    I felt a bit tight in the water from my weights this morning.

    I’m not sure if the pool will be open tomorrow morning for our coached workout—the guard today said they would be closed if the temp dropped below 35 degrees. I think high-20s is forecast. We’ll see how things go—it I don’t swim in the morning I can swing by at lunchtime for a dip.
  18. Sarasota Y Sharks Masters: 5:30 workout 01/04/10

    by , January 3rd, 2010 at 04:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 swim 1:45
    4 X 100 kick 2:15
    2 X 200 swim 3:00
    2 X 200 kick 4:15

    3 X 300 free 4:30
    #1 moderate
    #2 negative split
    #3 best effort

    1 X 100 IM 1:45
    2 X 50 stroke 1:00
    4 X 25 stroke :40
    Round 1: fly
    Round 2:back
    Round 3 breast
    Break between rounds

    8 X 50
    First 4 on 1:30, #1 moderate/2-3-4: fast
    Second 4: Warm down 1:00

    Swim Workouts
  19. First Run of 2010

    by , January 3rd, 2010 at 11:21 AM (My Passion)
    Today we met in Helotes at 7:30. I got there first, followed by Kelly who said that Mary thought she may have strep and wouldn't joins us today. Ernie and Kathy showed up next, followed by Bob and then Dennis and Sophie.

    Kathy, Bob and I were going to run between 5 and 6, while everyone else wanted to do between 10 and 12 miles. (I don't like running enough to run that much any more).

    The weather was 45 and overcast. We ran 5.7 miles. It was a good run.

    I took a hot bath when I got home and now am ready for the day.

    Happy Swimming.
  20. Stole Quick's set @ Sewickley, Sat., Jan 2

    by , January 3rd, 2010 at 10:38 AM (The FAF AFAP Digest)
    I ventured out to the Sewickley Y again to swim with Jimi, Bill White and speedster Mark Cox. This time, I wrote the workout after engaging in some thievery. Jim decided it was "Jimcentric enough," and meekly acquiesced.

    Swim SCY @ Sewickley Y:

    Warm up:

    650-700 variety

    Quicksilver/Speedo set:

    6 x 125 @ 2:00
    6 x 100 @ 1:30
    6 x 75 @ 1:14
    6 x 50 @ :45
    6 x 25 @ :30

    We took 1:00 between each round (though I'm not sure that was Quick's intent?) I was working at a pretty high aerobic level on these trying to keep up with the speedy freestylers (I did backstroke with fins.), so the mini-breaks were appreciated. The clocks didn't seem to be synchronized, so it was hard to get accurate tmes on the 75s and 125s. I believe I was going around 1:07-08 on the 100 backs and 31 or so on the 50 backs.

    50 EZ

    The assigned set was 16 x 50 kick (cruise 3, sprint 1). But Jimi balked at the undue length of the kicking ... So we modified it to:

    4 x (8 x 25), no fins
    rounds 1 & 3 @ :30
    rounds 2 and 4 @ :35
    1 minute between each round, which allowed for higher quality kicking.

    I did round 1 & 3 flutter kick with a board and rounds 2 & 4 backstroke kick w/11 SDKs. Jim started out like a bat out of hell, which I advised was not the way to begin. I think we went an 18 on the first one. He claims he beat me on one 25 (the last one). This is false.

    The next assigned set was 16 x 25 swim, cruise 3, sprint 1. But we wanted to get our coed steam in before they closed the steam room. So we took a 10 minute steam break. Then, we headed back to the pool to finish. Jimi and Bill (still in a Mexicoma) weren't thrilled with this idea, but I think Mark and I shamed them into it.

    16 x 25 @ :30, 3 cruise, 1 sprint w/fins
    I did free. It actually didn't feel too bad after a steam. I was expecting some sluggishness.

    no warm down, pool closing

    Total: 4150



    I enjoyed the Quick/Speedo sest and my backstroke still felt pretty good. There were no backstroke flags at one end, which was a bit challenging. I finally feel like I'm starting to get into halfway decent aerobic shape again after that ungodly long taper in late Nov. to mid-Dec. I may pop in a test set of sorts next week to see where I'm at. I'm heading to the gym today.

    I have not started on my New Years Resolutions yet. Though I'm hoping to stretch at the gym. There was an interesting article in the WSJ a couple days ago on this topic. It suggested that willpower and desire were NOT the best way to accomplish a resolution, but rather a "little bit at a time" approach was more successful in the long term.

    And I suck at eating gluten free. I unintentionally glutened myself at a restaurant last night. I think this is going to take some getting used to.

    I've attached a couple of out underwater shots. (I pulled these off facebook; they may need to be re-sized. One is the Pieta mother & child shot, naturally. The other is Bill and Jimi apparently attempting to strangle me. Jimi thinks this explains the red rash around my neck (which I myself had attributed to a gluten attack).

    Updated January 3rd, 2010 at 11:34 AM by The Fortress

    Swim Workouts
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