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  1. Friday Morning Solo

    by , February 26th, 2010 at 09:41 AM (Swimming, Life, and Other Stuff!)
    Monon Aquatic Center @ 5:15 A.M. solo

    **1700 Swim building speed and relax (25 min)
    **4 X 200 Series (8x25 fly drill, 4x50 back on 1:00, 2x100 IM on 2:00, 200 Free swim hard (2:55)
    **Repeat series of 200 as above (200 hard 2;46)

    3,300 No time to cool-down again! It seems like every morning I have to get to work early for a meeting and every night I have to stay late for a meeting. I believe I may be over-involved!

    Tomorrow morning I'm opting to swim with the Sat. morning Monon Crew! I will get almost double the workout. I'm not even sure if Nasti gets to have a workout tomorrow...its been so long since we've had one.
    Tomorrow night "The Big Splash" an annual fundraiser party for Forest Park Aquatic Center! Friends, Dancing, Beverages, Food, Craziness!!! Can't wait!
    Time for class, gotta go!
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  2. Back into it!

    by , February 25th, 2010 at 10:26 PM (Elise's Fitness Fun)
    Back in the pool today. Nice to have taken it easy the last ten days, but now I'm thinking it might have been better to do a little bit more activity. My sacroiliac joint stiffness was back and I felt sluggish with a capital "S." Did feel better overall the more I did.

    Coach noticed some time ago that I'm bringing my hands almost together on my fly during the entry and before I start my pull. I didn't focus on making the correction and apparently am still doing it. Changed my stroke up today and incorporated a wider entry. Have to say that I feel like my turnover is much faster and that it is a more powerful stroke. I did notice that it seems to put more pressure on my shoulders. I don't have shoulder problems, but now that I've changed up my stroke a little, I'll have to be careful.

    Here is the workout I did today:

    Missed warm-up and first few sets, so just slid in and did one of the sets as a warm-up.

    16 x 25 on :40 (I did reverse I.M. order with the first two fly swims being lt arm/rt arm and last fly swims full stroke.)

    100 easy

    10 x 100 on 2:00 as follows:

    100 fly
    100 I.M.
    100 back
    100 I.M.
    100 breast
    100 I.M.
    100 free
    100 I.M.
    100 - 50 fly/50 back
    100 - 50 breast/50 free

    400 back pull with paddles and pull buoy (Gosh, I never realized how much I use my legs on backstroke until I swam with a pull buoy. Used to think I should not swim back with a pull buoy until I saw the UGA team training this past summer using pull buoys on backstroke.)

    10 x 50 kick on 1:00 - alternated 2 dolphin, 2 flutter

    4 x 100: 25 underwater/75 easy back on 30 second rest - did all underwaters dolphin kick on my back

    300 easy kick with fins - 100 front flutter, 100 on side, 100 on back

    4 x 25 fly with fins AFAP on :45

    200 easy

    3400 SCY

    Updated February 25th, 2010 at 10:47 PM by elise526

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  3. Lactate Pain, Thursday, Feb. 25

    by , February 25th, 2010 at 07:33 PM (The FAF AFAP Digest)
    Swim/SCY @ OakMarr w/Speedo:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    10 x 25 shooters on back

    Transition Set:

    10 x 50 @ 1:00, mod pace
    mixed up strokes

    Lactate Set:

    3 x (100 AFAP + 200 EZ) @ 9:00

    Pete and I both approached this set with trepidation. He hadn't been feeling well; I'd been feeling tired. But we had at it, exceeding our expectations and improving since the last time we did this set on 10/1/09. Pete did free, and I did back with fins like last time. I felt like death on the first one; I was completely gassed and faded with typical wimpy sprinter elan on the last 25. Had to mentally regroup. I contemplated doing fewer SDKs on the first 25 to see if I had more left at the end. But the only way I can beat Speedo is to get an early lead via SDKs and try to hold it, so I persisted. He got me on the first two nevertheless with his new super duper flutter kick. The last 100 I concentrated on keeping my upper body as still as possible and staying under as long as I could. This yielded a better time. I was slightly nauseous after this set. Anyway, it went thusly:

    1st 100:
    last time: low 53
    this time: low 54

    2nd 100:
    last time: mid 53
    this time: mid 53

    3rd 100:
    last time: 54 low
    this time: 52+

    Total: 2450

    I consider this an improvement on last time, mostly because I descended my times instead of ascending them. I was dead after this and had no desire to do any drills. Limped to the hot tub for a 10-15 minute soak.


    P90X Stretch:

    I never realized there was a P90X DVD devoted just to stretching. Found this out today from a P90X trainer on FB (it's disc 7). I didn't feel up to real yoga, but felt like I needed a stretch since I was sore and tired. So I plugged the DVD in, and did about 45-50 minutes of it. I fast forwarded through the tricep stretch part, which seemed to be the verboten USAS shoulder stretches. A few of the stretches were bikram yoga poses. This was just what I needed -- yoga light -- without the taxing standing and balancing postures.

    Here's a list of the stretches: http://www.videofitness.com/reviews/horton-p90x-str.php. For those of you short on time, I recall Paul Clydesdale Smith saying that he aspired to always start his day with 10 sun salutations.

    Here's an article on the health benefits of yoga, including that it may help prevent cancer: http://www.mdanderson.org/publicatio...abenefits.html

    Here's a list of P90X recipes for breakfast:

    http://www.beachbody.com/product/new...tter)#nl_offer

    Here's a FB P90X article (on Tony Horton's page) that agrees with Michael Pollan's book below about fewer ingredients being better: http://www.facebook.com/note.php?note_id=320400757403.


    Nutrition/Diet:

    I've been reading Michael Pollan's short book, Food Rules. It's very short and zippy and and cleverly debunks the machinations of "The Nutritional Industrial Complex." The basic message is: (1) eat real food, not ersatz "edible foodlike substances" that are typically packaged; (2) eat mostly plants, and (3) don't eat too much.

    He accurately calls nutrition an extremely young science. There are only several verifiable facts. The so-called "Western" diet (with processed foods, meats, fat, sugar, refined grains, little fruit & veg) causes disease (obesity, cancer, heart disease and diabetes). It's not known which of these dietary elements is the evil culprit. Too much focus is being placed on identifying the culprit, he opines, because food manufacturers can then tweak their products, process food more, and well, make more money.

    He lists 64 rules and explains them. See, e.g., a couple reviews:

    http://www.pbs.org/pov/blog/2010/01/...food_rules.php

    http://www.nytimes.com/2010/02/02/health/02brod.htm (Jane Brody)

    I chatted with Jazz briefly about the book last night. He likes Pollan's approach, but wonders if he discounts starch too much. See, e.g.,

    http://www.news-medical.net/news/2007/09/10/29586.aspx

    I was wondering about one of his comments -- that we have an "inborn preference for sweetness and fat and salt." What evolutionary process explains this? I guess it's the food processors manipulating us?

    So far I'm having a banner day nutrition wise!


    Mr. Fort's Studliness:

    I am the worst athlete in our family apparently. Mr. Fort turned in some impressive results on his testing:

    body fat = 7%
    VO2 max = 61
    lactate threshold = 91% of VO2 max

    I don't know much about VO2 max except that is apparently somewhat innate and cannot be improved upon too much. It varies by age and gender. The average college male has a VO2Max of 44, I'm told. [ame]http://en.wikipedia.org/wiki/VO2_max[/ame].

    Mr. Fort's lactate score is the most impressive. According to Joel Friel's Cyclist Bible, elite cyclists have a 80-90% range. And Mr. Fort is 50!

    I have no desire to have these test done, though Mr. Fort did urge me too. There is another test for anaerobic power output that he didn't take.


    Commentary:

    That was a smackdown. I'm tired and sore. My shoulders are sore from the lifting earlier this week. My legs are sore from the AFAP SDK-ing. Tomorrow, will be another recovery type day with probably some bikram yoga.

    Updated February 25th, 2010 at 11:49 PM by The Fortress

    Categories
    Swim Workouts , Yoga , Test Sets
  4. Trouble in Paradise?

    The good news today was that the pool was set up LCM this morning, even though the temp was in the low 30s. A bonus long-course day! Woohoo!

    The bad news is why: One of the lifeguards told me that someone complained to the local health department about the pool operating while partly covered, and they’ve now been forbidden to do that. (I’ve no idea why the health department objects to the practice). So eventually the pool might change its policy on opening up a few lanes for lap swimmers on cold mornings, and not open at all. Tomorrow is supposed to be quite cold, and I was told to be sure to call before driving in, as they might well be closed.

    I’m only here one more weekday morning before heading back up to NYC, so this whole business doesn’t really affect me much this year. I do hope they figure out how to operate with the health department’s blessings on cold mornings before next winter (and sooner than that for the sake of my morning swim buddies here!). I do feel lucky to have gotten in a couple months of outdoor swimming without any previous problems.

    So this morning I resolved to enjoy the long-course swimming while it lasted. I had the pool almost to myself the whole morning, it was sunny with blue skies, and with no covers last night the pool temp had dropped to a pretty ideal 81 or so. Here’s the solo workout I did:

    1000 warmup

    Challenge Set
    ? x 100: odds are BK, with the interval starting at 2:00 and descending 5 seconds each time until reaching 1:45, then increasing :15 on each successive 100 until the end of the set; evens are FR and start at 1:45 then decrease :05 on each successive 100 until failure [So on the first 8 100s both BK and FR have intervals that descend by 5 seconds each time, then the BKS start getting a lot slower and the FRs a bit faster until you miss a FR interval. I made the 1:25, just made the 1:20, then missed the 1:15 completely, so I ended up doing 14 x 100 in all.]

    100 easy

    4 x 150 K/D/S IM order @ :20 rest

    400 FR/FL/FR/BK/FR/BR/FR/FR, working strokes + turns, frees easy

    100 fly kick w/ fins, building each 50

    8 x 50 w/ fins (30 Sprint, 20 easy) @ 1:30 [did 1st 4 FL, then 2 FR and 2 BK]

    8 x 50 Kick w/o fins @ 1:15, rev. IM order twice through [The wind was really blowing at this point—it made about a 10 second difference compared to my regular kicking times! (It was blowing towards the starting end of the pool, so my FRs and BKs were slow, my BRs especially were unusually quick.) I might could have gone just as fast on the with-the-wind 50s if I had simply floated on my back and held up my kickboard like a sail.]

    600 warmdown

    We’ll see how things go tomorrow. Even if I don’t get to swim in the morning, the pool should be open in the afternoon when the age-group team works out, so I don't think I'll have to go swimless.
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  5. 7 DAYS POST-OP

    How dry i am!

    I haven't been in the water in 8 days and I'm starting to feel depressed about it. In truth, I would have probably missed a few of those days anyway as the roads here have been total crap with the messy mix of snow/rain/crud thats been falling steadily for the past 2 1/2 days. So many trees are down and we have been without power at the house since tuesday night.... and its not looking like it will be restored for another 2 days.

    As far as my sinus situation goes; I seem to be moving back and forth between two uncomfortable extremes of burning dryness vs. completely stuffed. Frequently saline irrigation has the effect of minor relief for the dries, but I fall off the squirt schedule when I "try" to sleep.

    In short, recovery from this surgery is very similar to the effects of a nasty major league sinus infection without the fever.... a reminder of why I had it done. I hope I'll be able to get back on track with my training plans soon, or else Tampa Bay is going to be UGLY!

    over and out......
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  6. Sarasota Y Sharks Masters 5:30 Workout -02/26/10

    by , February 25th, 2010 at 02:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 200 3:00
    2 X 150 2:15
    4 X 50 :45
    Twice through.

    16 X 25 :30

    4 X 150 kick 3:15
    Middle 50 is fast.

    1 X 400 7:00 5:40
    1 X 300 5:15 4:15
    1 X 200 3:30 2:50
    1 X 100 - -
    Two rounds. Round 1 is IM, intervals left.
    Round 2 is free, intervals right.
    Short break between rounds.

    1 X 50 easy 1:00
    1 X 50 fast 1:00
    4 X 25 sprint kick :45
    Three times all choice.
    Break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  7. Thursday, 2/25/10

    by , February 25th, 2010 at 01:34 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Rest and recovery day. Still felling a little sluggish and am a bit sore from the session at the gym last night.

    300 swim free
    300 kick alt. 50 free/50 no free
    6 x 50 on 1:00, odds drill free (work on the tricep extensions), evens build

    pull 8 x 100 free on 1:40,

    swim 8 x 25 on 40: odds easy, evens choice at ~80-85%

    swim 4 x 100 back on 1:45 make interval

    swim 4 x 25 on :40 choice: work on fast finishes

    swim down 200 choice
    --
    Total: 2600 yards
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  8. Wednesday, 2/14/10

    by , February 25th, 2010 at 01:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Was tired, sluggish and still feeling the effects of this cold that I've had for the past 2 weeks.

    2x around:
    {200 swim, 200 kick, 200 pull or drill}
    Round 1 free; round 2 back

    6x around:
    {
    25 kick choice (no board)
    50 drill choice
    75 build choice
    100 IM
    }

    Swim down 100 easy
    --
    Total: 2800 yards


    Strength training at gym with trainer.

    Updated February 25th, 2010 at 01:36 PM by poolraat

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  9. Thu Feb 25th 2010 grand prix in a week

    by , February 25th, 2010 at 11:06 AM (Ande's Swimming Blog)
    Thu Feb 25th 2010

    Austin Grand Prix is a week away
    Meet Information

    Real-Time Results

    Psych Sheet



    Big 12 swimming championships

    LIVE RESULTS

    Subscribe to this Blog

    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool
    Whitney coached
    6:30 - 8:00
    swam with Mike, Jack, Phillip, & Paul
    beside Tyler, Jon, & Dale Rogers
    wore B70 full

    warm up:
    4 rounds of
    150 fr 50 k


    Main Set

    10 x ??? on 2:00
    did 4 100's fr held 60 - 61
    150 went 1:30
    50
    100
    100
    50
    200 went 1:57

    800

    10 x ??? on 2:00
    did 4 100's fr held 60 - 61
    150 went 1:29
    50
    50
    50
    50
    200 fr strong
    dove
    went 1:53


    200 easy


    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    ENTERED
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y


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


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated February 25th, 2010 at 11:20 AM by ande

    Categories
    Swim Workouts
  10. Chemicals off today in the pool

    by , February 25th, 2010 at 08:34 AM (Mixing it up this year)
    I came out with a mouth of cotton. There is a big meet starting tomorrow and I hope they get the chemicals correct.

    100,200,300,400@:15R Free
    500 Free kick w/fins every 3rd 25 fly kick
    5x100@:15R Fly w/fins as 25 6 kick then stroke, 25 kick on back, 25 kick on rt side, 25 kick on left side
    10x50@:55 Fly w/fins
    8x100@1:30 Free w/paddles & bouy went 1:21, 1:20, 1:17, 1:18, 1:17, 1:16, 1:15, 1:14
    200 Free EASY

    Total 3500 yards
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  11. Intimations of ISH Morbidity

    by , February 25th, 2010 at 12:48 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I ask-no! I beg!-- that the physicians in our ranks, the Dr. Tom Jaegermeisters, the Dr. Kurt Dicksons, the Dr. Laughing Gulls, the (fake) Dr. Jim Thorntons, take a few minutes to view this film with every iota of heightened attention they can muster.

    Rarely has a man of medicine, fake medicine, but medicine nonetheless, expressed in the film medium such "laughing in the face of death" terror at learning through K-Mart and the Internet that he suffers ISH.

    Please, really, leave comments if you know about, have, can recommend courses of action for, or just want to gloat about my likely case of ISH.

    Honestly, please, please, please tell me what to do.


    [ame="http://www.youtube.com/watch?v=DIVlQkfZPdE"]YouTube- ISH: First He Weeps[/ame]
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  12. Turn, turn, turn

    My long-course bliss lasted for just one day. This morning it was back to a scy set-up—although at least the whole pool was uncovered. I had my choice of any of 20 lanes (there were about 8 of us swimming). There was a pretty sunrise during warmup, and good company to swim with, so no complaints, even with all those silly turns!

    Our coach had to get to work early this morning, so one of my teammates and I made up our own workout. Here’s what we did:

    1000 warmup

    6 x 100 FR @ 1:30 [This was supposed to be just 4, but I did an extra 2 while my workout partner took a quick trip to the locker room.]

    6 x 75 FR/ST/FR @ 2:15 [I cycled through FL/BK/BR for the stroke part of these.]

    8 x 50 K/S @ 1:00 [alternated FR and BK]

    10 x 25 @ :30, done as 3⅓ x (1 EZ, 1 med, 1 sprint)

    300 easy swim

    There were turkey buzzards circling overhead during the last part of the workout, so I tried my best to look lively.
    (That is at least preferable to the pool I swam at as a kid where bats would swoop down over the water at dusk while we were swimming!)
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  13. Silky Slow, Wed., Feb.24

    by , February 24th, 2010 at 04:58 PM (The FAF AFAP Digest)
    Swim/Solo/SCY @ OakMarr:

    Warm up:

    700 various

    Main Sets:

    The guts of the structure of these sets was taken from Tim's blog -- a workout coached by Paul & Laura.

    1 x 200 chest press fly
    8 x 50 russian breast drill, no pullouts @ 1:00
    (this is breast w/fins and a flutter kick)
    4 x 50 back-breast w/Roddin turn @ 1:00
    50 EZ
    8 x 25 shooter w/MF on left side
    8 x 25 shooter w/MF on right side
    10 x 1:00 VK, alternate breast & dolphin*

    * Meant to do only 5, but was side tracked by convo with fellow swimmer grilling me about cramps and sports nutrition.

    1 x 200 chest press fly
    8 x 50 PLD breast w/MF no pullouts @ 1:00
    4 x 50 back-breast w/Roddin turn @ 1:00
    50 EZ
    6 x 25 UW shooter on back, no fins, working on DPK (did 18 per 25 instead of the usual 20-21)**
    6 x (25 EZ speed fly + 25 DAB)
    50 EZ
    5 x 1:00 VK, alternate breast % dolphin

    ** Meant to do more of these, but got seriously sidetracked by a lifeguard. He was interested in learning how to dolphin kick UW better and in my MF. He had been timing my easy speed 25s w/o fins and I was apparently going around 15s. People are always stopping me during practice when I am doing shooters. The other day a lap swimmer asked if I "was some famous swimmer." lol I had to explain about masters swimming.

    Total: 3150 + VK

    10 minutes hot tub

    10 minutes chatting w/Speedo, who was starting his workout just as I was leaving.

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

    Commentary:

    Did a total easy breezy recovery workout today without a single fast thing. Mostly doing drills and working on technique. It felt very nice. I was, as expected, a bit sore from the drylands yesterday (and the preceding days).

    I was a bad girl and didn't stretch last night. Hopefully, I will improve upon that tonight.

    For those of you who like yoga balls (like the Stud-ly one), there were some good exercises on the youtube link of Tamika Jones I posted yesterday.

    Tomorrow, Speedo and I are repeating a lactate set we did long ago. Here is what I did last time:

    3 x (100 AFAP + 200 EZ) @ 7:00
    I did the 100s backstroke with fins, which matched up well with Pete swimming free.
    (Went 53 low, 53 mid, 54 low.)

    I also just read that a hot yoga studio is going to be opening in Tysons in mid April. www.BikramTysons.com. http://www.facebook.com/profile.php?...5715829&ref=nf.

    Updated February 24th, 2010 at 10:43 PM by The Fortress

    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout -02/25/10

    by , February 24th, 2010 at 04:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 300 4:30
    3 X 100 1:30
    4 X 50 descend 1-4 :50
    Twice through.

    12 X 100
    4 on 1:30
    4 on 1:25
    4 on 1:20

    18 X 50 1:05
    choice.
    Swim in groups of 3. 3 easy, 3 moderate, 3 fast.

    8 X 25 sprint :40
    1 minute break
    8 X 25 sprint kick :45
    Twice through.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  15. Wed Feb 24th 2010

    by , February 24th, 2010 at 04:05 PM (Ande's Swimming Blog)
    Wed Feb 24th 2010

    lifted today

    Subscribe to this Blog

    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool
    Mary coached
    Noon - 1:15
    swam with Larry, Max, Jon, Kelly, Ned, Trent, Michael, Patrick, Steve, Erin & Ritchie
    wore B70 legs

    warm up:
    500
    400
    300
    200
    100

    4 x 200 on 2:40 desc
    went 2:15, 11, 6, & 3

    8 x 100
    3 on tough interval round 1 1:10, R2 1:07
    1 easy

    16 x 50
    1) stroke dr / stroke
    2) stroke
    3) fr dr / fr
    4) fr


    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    ENTERED
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y


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


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated February 24th, 2010 at 04:43 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Atlanta

    by , February 24th, 2010 at 01:44 PM (Random Nonsense)
    My flights are not booked, but my plans are pretty firm now.

    - Fly in to Atlanta May 20th evening.
    - Staying at the Atlanta Marriott Downtown.
    - Signed up for the social Friday night.
    - Fly out Sunday morning.
    - Lazy Wife should be there.

    Here are my entries. Like the other bloggers, I had a really tough time picking my sixth event

    ## Event........ Time... Date.............
    08 200 Freestyle 2:00.81 Fri, May 21, 2010
    18 500 Freestyle 5:41.47 Sat, May 22, 2010
    28 100 Freestyle 0:53.43 Sat, May 22, 2010

    Updated February 24th, 2010 at 01:56 PM by qbrain

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  17. Wed Feb 24th, 2009

    by , February 24th, 2010 at 11:43 AM (Ande's Swimming Blog)
    Austin had a snow storm yesterday.
    Morning practice was cancelled.
    I hope to make noon today.

    Yesterday I entered Nationals online.
    http://www.usms.org/comp/scnats10/onlineentry.php

    Today Longhorn men and women compete in the Big 12 Championships.

    Big 12 swimming championships begin Wednesday Feb 24th

    psych sheet

    Live Results

    swimmers need to rank around top 24 in the nation to make NCAAs

    Meet site

    the meet has live video feed
    LIVE VIDEO LINKS
    (on middle right side of page)
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  18. Feb 23 Distance Night

    by , February 24th, 2010 at 11:17 AM (FREEDom)
    After a few months of slacking on the blogging, I'll try to pick it up again. Just got real busy, had a health issue that set me back for a couple of months in the fall, so lost my momentum. I did keep up with swimming, and have been swimming reasonably well lately. That's good, since I'll have a couple of big meets this Spring at Y-Nats and USMS Nats.

    We've started a slightly different practice strategy the last few weeks, and I'm liking it for the most part. We try to have a little more specialized practices on a weekly basis:

    Mon - sprint
    Tues - distance
    Wed - IM/stroke
    Thurs - sprint
    Sat - mixed (2 hrs)

    I like it since it does put an emphasis more regularly on distance, and as a middle distance to distance swimmer (darn!), its what I need. But not everyone enjoys workouts like tonight, which is a bit of gut check mentally and physically to get through it. I hopeful the mental aspect will help my 1650 in particular (next swimming that March 19), since I'm good for 1000, but have always had a hard time with the last 1/3 of the race mentally.

    Here was last nights practice:

    Warm up:
    400 300 200 100 (got in a little late)

    2 x 200 IM drill, 10 sec rest

    4 x 400 on 5:30 I did 2 swim, 2 pull w/ snorkel
    4 x 300 on 4:15 I did 2 swim, 2 pull w/ snorkel
    4 x 200 kick 2 w/ fins 3:15, 2 no fins 4:00

    200 warm down

    Nice 5000 yards or so.

    Also hit the gym this morning.

    Did arms/legs circuit:
    On the cable cross
    2 x 25 x 25lbs shoulder adduction
    2 x 25 x 20 lbs shoulder abduction
    2 x 20 x 130 lbs twists
    1 x 15 x 60 lbs one arm lat pull downs
    1 x 15 x 70 lbs """"

    legs
    3 x 20 x 230/250/270 seated leg press
    3 x 70 x 30 secs/leg hold leg extensions (my knees hurt too much to do the full exercise)
    2 x 15x 110 leg curl
    2 x 20 x 110 hip adduction

    arms/chest:
    2 x 15 x 100 lat pulldowns
    2 x 15 x 45/50 dumbell bench press

    I then did about 30 minutes of the Infusion class... its a combination of pilates and working on those big balls. Really really works the core/abs, so I'm thinking this will help stability and balance in the water. It is really good work so far.

    Don't slow down!
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  19. Lotta Fin

    by , February 24th, 2010 at 11:10 AM (The Labours of SwimStud)
    Well with the school delay I got up and went at 7am this morning so I wouldn't have to crush my day to get a workout in and such...I was still under a time constraint to get back to put the kids on the bus but I managed it.
    Warm Up
    5 x 100
    Kick Set
    10 x 50 K 1:30 not as fast as Monday but hey, I'm further into the workout wek, I still held them to 1:10 and descended the last 4 down o 1:00!
    Drill Set
    4 x 50 1 arm
    4 x 50 side kick
    4 x 50 6 kick switch
    4 x 50 3 and glide
    4 x 50 Catch up
    Wore fins, not sure what time I swam on I did 50 took 2 or 3 breaths and went again...otherwise it drags on.
    Main Set
    4 x 50 1:00 3 breathers...failed on 2 & 3 I think I should have taken and extra minute after the drill set.
    8 x 25 no breathers fast :45 messed up #2 but did the rest right.
    4 x 2003:00 with fins pull w/paddles, kick, swim, kickKick Set 2
    500 fin kick 7:30
    Cool Down
    6 x 50 EZ 1:15
    4000 in about 90 minutes, not bad with 1k of drills.
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  20. Yippee, Friends!!!!!

    by , February 24th, 2010 at 09:37 AM (Swimming, Life, and Other Stuff!)
    Up at 4:45 a.m. for an early morning (solo I thought) workout at the Monon. I am beginning to feel like a hermit. Nasti's have only had 1 practice in the last 2 weeks due to Sectionals, Diving Meets, and Middle School meets at our venue. When I have to swim alone it always amazes me how little I get to socialize with people my own age. I do get to see about 260 or so kids per day in my classes but that type of socialization (although it is good) does not satisfy my adult needs.
    Well this morning as I cajooled myself into the monon pool for another lonly swim I was thrilled to find 2 of my ISF friends starting a workout! They called me over and invited me to join!!!!! Yeah! I have friends!
    Now I'm happy again! Sometimes I wonder if I have a personality problem or if lonliness comes with the empty nest syndrome.
    Here's our workout:

    **1 x 25-- 1 x 50--1 x 75-- 1 x 100
    **2 x 25-- 2 x 50-- 2 x 75-- 2 x 100
    **3 x 25-- 3 x 50-- 3 x 75-- 3 x 100(backstroke)
    **4 x 25-- 4 x 50-- 4 x 75-- 4 x 100
    **700 Freestyle Swim Hard

    3,200 scy

    Here comes the 5th graders (my 1st class)! gotta go!
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