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  1. Tuesday, April 28

    by , April 28th, 2009 at 05:06 PM (The FAF AFAP Digest)
    Still feeling simultaneously and

    Yesterday, I swam very slowly for about 35-40 minutes with Stud and sat in a hot tub. Stud has a very fancy state-of-the-art snorkle!

    Got a post meet deep tissue massage later. The therapist said my calves were a "mess." She was worried the cramping problems might indicate some vitamin deficiency or absorption issue. Dunno ... I try to be careful about potassium. I think the suspect, which I tend to blame for all post 40s negativity, is hormones. The alternative is that I am not used to swimming that many events and doing starts. All the starts might have been what did in my calves. Hamstrings are tight as well.

    I was also cogitating on WTH accounts for my 50 evil at Zones. I recently swam a 50 evil in LC in a B70 that converted to about my seed time. So I was not sandbagging and the drop is somewhat inexplicable. I haven't been lunging, which is apparently good for evilstroke ... I guess it could be just overall strength improvement. Or maybe it was a well-timed fluke!

    I do feel like a owe a big THANK YOU to everyone giving me advice and encouragement on my blog!!! It really helps! Special thanks to Jazz and QBrain for all the weight advice. Jimby may think the B70 is "magic," and I do love it, but I'm inclined to think weights are more magical.

    Today, I hobbled out in the sunshine for a 5 mile jog (the word "run" is not really applicable & I walked an "up" on mile 4). Legs were dead, but it felt fabulous to be outside.

    Uploaded pictures from the weekend. I think we have a new candidate for Speedo Man! lol. Remind me never to take a picture with Hulk again. He makes me look like a freaking midget.

    http://forums.usms.org/album.php?albumid=65

    Updated April 28th, 2009 at 09:37 PM by The Fortress

    Categories
    Running
  2. Very cold Norcal Monday 27Apr09

    by , April 28th, 2009 at 12:12 PM (Swim like an Orca, but faster !)
    Actually Tuesday 28Apr09 (working nights does that to to you)
    5:20am - UMHS / Y
    /solo /scy
    Warm up
    400

    Main
    4x100 1:30 (hold 1:20)
    20x25 ( 5 each stroke) :45
    4x100 1:30 (hold 1:20)
    16x25 (BR/BK drills)
    4x100 1:30 (hold 1:20)
    12x25 (3 each stroke) fast on 1:00

    200 warm down
    (3000)

    A modified Jackie Hirsty workout. I have noticed that on the warmup, if I swim a continuous non-stop 400, I do better in the interval/sets.
    Getting tired of having a slow BK, so today Ive been putting more effort into it.

    Lords Gym 7:30am

    Assisted pull up 2x8 110 & 120
    Assisted dips 2x8 110 & 120
    Hip adduction 3x8 50
    Hip abduction 3x8 50
    Quad Ext. 3x8 40 & 50
    Leg curls 3x8 40 & 50
    Squats 3x8 80
    Cable cross
    Pull down (BF) 3x8 25 & 20
    Pull down (BK) 3x8 12.5
    Lat Pull Dw 3x8 90, 100,110
    Ball
    Crunches 3x10
    Back Ext 3x10
    Med ball routines, throws downs etc...between sets.
    (crunches on a stability (swiss) ball are more intense than on the floor, I put my feet up to the wall)

    Updated April 28th, 2009 at 09:16 PM by EricOrca

    Categories
    Uncategorized
  3. Tue Apr 28th, 2009 Nats: 1 week & 3 days away

    by , April 28th, 2009 at 11:48 AM (Ande's Swimming Blog)
    Tue Apr 28th, 2009

    Ordered B70 Legs, hope they arrive soon, need to get my modesty suit

    Weights

    Lat Press 6 x 40 6 x 45 6 x 50 5 x 55
    lat pull 6 x 167 5 x 207
    bench 6 x 135 6 x 185


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    1 week & 3 days / 10 days


    TODAYS SWIM PRACTICE
    LCM
    Swam 6:30 - 9:00
    Whitney Coached
    TSC diving well
    swam with Tyler, Todd, Brad, Kendal, Mike, Larry, Max & Mary
    saw ned doug, amy brandon, & Michael Lovato

    dove in 6:38


    Warm Up
    500 warm up

    100 easy

    4 x 25 FAST 10 sec rest between each

    300 easy

    25 fr easy speed
    went 10.5

    150 easy

    25 fr faster
    went 10.0

    50 SDK
    went 24.8

    Updated April 28th, 2009 at 12:03 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Tuesday 4/27 - Shoulders are ripped today

    by , April 28th, 2009 at 07:29 AM (Mixing it up this year)
    Wow, my shoulders are now sore but it is a good kind of sore. The knee is still really stiff and it was painful to do the little bit of breaststroke that I did but after it was over the stiffness and pain got better.

    1000 Free as 200 swim/pull/swim/kick/swim

    IM Pyramid on a :30/25 base held :50's on the 50 fly part
    25 Fly
    50 Fly
    75 as 50 fly/25 back
    100 as 50 fly/50 back
    125 as 50 fly/50 back/25 breast
    150 as 50 fly/50 back/50 breast
    175 as 50 fly/50 back/50 breast/25 free
    200 IM
    175 as 50 fly/50 back/50 breast/25 free
    150 as 50 fly/50 back/50 breast
    125 as 50 fly/50 back/25 breast
    100 as 50 fly/50 back
    75 as 50 fly/25 back
    50 fly
    25 fly

    400 Free kick w/fins EZ
    5x100 @ 2:00 back w/paddles held 1:40's
    500 Free EZ 2nd and 4th 100 as drill

    Total 4000 yards

    This evening I decided to get in with the kids to do some demonstrations. After about 300 of drill and watching the kids under water I did a 500 Free with Paddles and bouy while 6 of them did a 500 Free relay. And who won this race........COACH!

    Updated April 28th, 2009 at 09:53 PM by Donna

    Categories
    Uncategorized
  5. A Little Beat Up

    by , April 27th, 2009 at 09:19 PM (Elise's Fitness Fun)
    Today, I felt the effects of having worked out 10 hours last week. Kept my swim short, borrowed one of geek's sets, and did the following:

    300 warm-up

    6 x 150 on 2:10 - with fins - 25 free, 25 rt.arm fly, 25 lt. arm fly, 50 free, 25 fast fly

    50 easy

    2 x 25: free on :25
    2 x 25: 2 strokes fly, the rest free on :25
    2 x 25: 4 strokes fly, the rest free on :25
    2 x 25: 6 strokes fly, the rest free on :25
    2 x 25: fly on :25

    50 easy

    2 x 25: fly on :25
    2 x 25: 6 strokes fly, the rest free on :25
    2 x 25: 4 strokes fly, the rest free on :25
    2 x 25: 2 strokes fly, the rest free on :25
    2 x 25: free

    200 easy

    2000 SCY

    Interesting to note that my fly without the fins felt better than my fly with the fins.
    Categories
    Swim Workouts
  6. In depth Zones Report: 6 events 6 PBs. No Tech Suit!

    by , April 27th, 2009 at 08:35 PM (The Labours of SwimStud)
    SATURDAY
    First event 100 FR 29.05, 33.07 1:02.12 PB drop from 1:03.85 Happy with it but think I chopped my stroke too much in the 2nd 50. Maybe there is some low hanging fruit to grab on my quest for a <1:00 time. Soon I am sure…soon!

    2nd event 50 BR: 34.21 down from 34.83. Seems I’m not getting the stroke together soon enough in the race so I feel there is room for instant improvement with some focus.

    3rd Event 200 BR :37.8, :41.15, :43.87, :42.55 good PB at 2:45.47 down from 2:54.49 (On converts from LCM it’s a drop from 2:48.xx STILL good for me!). I didn’t feel hurt enough afterwards so I have to get into splitting this thing better and get down below 2:40

    SUNDAY
    1st Event 100 IM 35.56, 37.55 1:13.11 a PB down from 1:15.94 happy for an odd event I just toy with.

    2nd event 50 FLY :31.78 down from :32.65…officially serving notice to Heather Howland to WATCH OUT…even if she ducked COL ZONES 09!

    3rd and final event the 50 FR :27.98…got my precious sub :28. I needed to get it on the board. I went with my longer stroke rather than my short and fast stroke on a gamble and it paid off. I have to A) trust my new stroke, and 2) work at increasing it’s turnover without losing speed.

    Over all a good meet and I didn’t come in last so I am happy with that.

    I get to play with my 100 BR, 100 FLY and 50 FR again next week. I will be débuting my 200 FR with flip turns too. I only did a “pretend” 200 FR swim at NEM a year or so back as a filler. We’ll see.

    I also have Jeff Roddin looking over his shoulder now...not sure if it's my swimming though!

    PS I know A) and 2); working as intended!

    Of course I have to thanks many advisors and insta-coaches for the helps and tidbits!

    Updated April 27th, 2009 at 11:22 PM by SwimStud

    Categories
    Uncategorized
  7. 4-27-2009 Fast Aerobic Free

    by , April 27th, 2009 at 01:02 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Elisa.

    Warmup:
    400 free - every 4th length, one arm free, breathing to side opposite working arm.
    8x50 free on :55 - descend by 2s - I didn't do so well with the descending. I started out around :48s and dropped to :45s, then the last two I went about :40.

    Main Set:
    2x75 fast free - on 1:15, 1:30
    4x50 free on :55 - form over speed

    2x75 fast free - on 1:15, 1:30
    3x50 free on :55 - form over speed

    2x75 fast free - on 1:15, 1:30
    2x50 free on :55 - form over speed

    2x75 fast free - on 1:15, 1:30
    1x50 free on :55 - form over speed

    5x100 on 2:00 - 50 kick/50 free

    Warmdown:
    6x25
    1-4 6 kick and roll
    5-6 choice drill - I did backstroke 6 kick and roll

    2550 yards

    Wow, 10 days off hurts!
    Categories
    Swim Workouts
  8. 4-26-2009 Mountain Bike Ride

    by , April 27th, 2009 at 12:56 PM (TJ's Blog of Slow Swimming!)
    My first exercise since leaving for Germany a week ago last Thursday.
    About 14 miles with nearly 2500 feet of climbing and some pretty tricky sections. It hurt.
  9. Let the taper begin....11 days out

    by , April 27th, 2009 at 12:14 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie


    20 minute warm-up: mix swimming, kicking, pulling, drilling; no paddles or fins, keep the equipment to a minimum: get used to using just your body for warmup.
    {I did:
    400 swim, mostly free with some back
    200 kick, 100 w/board, 100 on back
    4 x 50 drill
    300 pull, used buoy}

    6 x 50 choice on 1:00 drill/build by 25: you should be going pretty fast by the last 10 yards or so.
    {did 1-fly, 1 back, 1 free, repeat}
    100 easy

    swim 4 x 75 backstroke pace on 1:45: work on getting the stroke together by spinning the first couple stroke cycles of each 25... aim for a DEEP catch!
    {swam these around 1:02-1:04, counted 5 afap strokes then settled in to a steady rhythm}
    100 easy

    swim 3 x 100 choice on 2:30 as follows:
    #1: 2x50 w/10 sec rest at about 85%
    #2: 50 at 85%, 10 sec; 2x25 FAST w/5 sec.
    #3: 2x25 FAST w/10 sec.; 50 VERY easy
    {did these all free.
    swim time on these:
    35-37 on the 50's @ 85 %,
    not sure about the fast 25's, hard to see the clock from the turn end of the pool.
    swim time after taking out the rest was around 1:06-08.}

    swim 3 x 25 off the blocks (walk back): concentrate on setting up the breakouts on all the strokes.
    {did 1 each, fly-back-free. didn't get times}

    swim down 5-10 minutes nice and easy. You should feel a little sore today, and that's ok; just swim down until you feel better.
    {swam about 5-6 minutes (350 yards).}

    Total: 2625 yards
    Categories
    Uncategorized
  10. CZ Day 2: Swim Fast & Partay!

    by , April 27th, 2009 at 09:46 AM (The FAF AFAP Digest)
    As expected, I was very excited and blissed out from yesterday, so didn't do that well in the sleep department. Fortunately, I slept in a wee bit because my first event, mixed 200 free relay wasn't until 11:45. But sleep wasn't the problem -- cramps! I woke up with crazy sore calve muscles. Had Mr. Fort give me a quick massage, which practically made me scream. I guess it was just the lactic acid build up from yesterday? Not used to swimming 6 events. That's what Coach Cheryl thought. I obviously need a "masher." lol. Not sure what else could have caused it ... I was eating bananas and drinking gatorade ... was warming down when I could between events (but maybe not enough with the crazy consecutive last 3 events from yesterday) ...

    Anyway, that effected the days events, as I cramped on every start and wall. This phenomenon obviously makes my dolphin kick, my major weapon, less effective. I was very happy that I didn't sign up for the 100 IM first thing in the am, as that is a heavy duty lactate event for me with all the switching of strokes. Didn't swim the 100 back, as I had just swum 2 crampy 50s and was hobbling. A bit disappointed, but glad I have my 1:02 split request on file, though I think I might have gone faster. Always another time!

    Despite this Day 2 issue, I had a great time at the meet, had a few good swims on Sunday, had a fantastic time watching all the fast swimming, and had fun at the post meet party. My team won the medium team championship for the first time in 5 years, so we were psyched about that.

    Events:

    35+ mixed 200 free relay, 1:37, 1st place

    I went about 85-90%, shaking the cobwebs out. Split a 25.3. Two of my relay mates are swimming at Clovis in 2 weeks, and I wish them the best of luck!

    50 fly, 27.06

    Had 5 heats of rest. Only got 2 lengths of warm down. Took 9 SDKs off the start and turn. Cramped on both though, so I was kicking through pain and had to take one extra breath the second length. Stud said I visibly accelerated the last 15 yards, as the cramp subsided. Was super happy to see a 27.06 in light of this. This broke my Zone record from last year of 28.4.

    25 + medley relay, 1:53, 1st place

    Swam the fly leg on this relay. Had a break after my 50 fly, so felt more rested. Split 26.77 with a safe start.

    Was a tad bummed I didn't sign up for the 50 free, as it would have been nice to take all 4 50s. But you can't swim everything in one meet!

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

    Fort party was a blast. Hope everyone had a good time. I'll put up pictures soon. (Just so y'all know, we decided after John left that Wookiee looks just like Zac Ephron. )
    This morning, I'm going to have a warm down swim/hot tub with Stud. I also have a massage booked, which I had anticipated as recovery before the NY meet. But I could still use it. I think my calves need some work before I can go on my post meet run tomorrow. My shoulders/traps also feel a bit like someone took a hammer to them.

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

    Tech suit thoughts:

    B70:

    First, don't sit in gum in a B70!! Holy crap, not sure where I sat in it, but it smeared all across my butt (I promised SwimRobin that I would actually confess this in public, lol) -- goopy pinkish stuff. I was kinda freaked out, thinking it had ruined my B70. Fortunately, it came out with some ice cubes, but I was required to make a tech suit change.

    I've told Chris this, but FYI guys, Mike Ross was much happier with B70 legs for back and fly than the full body B70. He did recommend it for ALL swimmers, but I remain content with my full body. lol And, WOW, it was fun seeing several of his swims! (He also lectured my on excess eventage, but got that it was my team zone meet.)

    On the Jimby front, he is still cogitating on how to spin the B70 science experiment. He wanted full Jimby credit for his swims and I am giving it to him!! Seriously though, in his big 3 events (100 free, 200 free and 500 free), he swam very very well, but the times (all age group PBs) were what (at least I) thought he was well capable of swimming in a fast pool. I'll let him do the time reporting, but it was much less than .5 per 50 in these events. He did swim a very very nice 400 IM as well and dropped a lot of time there.

    B70 vs. LZR:

    A few people from GMU conducting experiments using borrowed LZRs. I had a borrowed LZR with a recordbreaker back. It had been used for 10-12 swims. I decided to wear a B70 for one of my 50 backs and the LZR for the other to compare. They were, as reported, within .1 of each other. So, for me, I'm not sure there was much difference time wise. But perhaps the LZR would have been slightly faster if it had been brand new or if I had used one with a zipper? I think so ...

    I won't wear a recordbreaker back again though. I haven't worn an open recordbreaker back since my Pro pre-Austin. Yuck! I felt like I had water wooshing down my back. Very odd sensation. Might have been because I'm so used to the B70? Or because the LZR is cut very low in the back? I swam 2 relays in the suit and it was worse. In my 100 fly leg of the medley relay, I felt like I had water wooshing down the back and front. And that was a pretty mediocre swim.

    What I can say is that I don't think the B70 is any more of a "floatation" suit than the LZR really. The LZR has plenty of noticeable "float" in the bottom half where all the impermeable material is. Frankly, I think having more float in the bottom and less in the top (a la Mike's comments) might be the best for me as well. But, like others, I have major concerns about the fragility and lack of durability of the LZR. I really think it's basically a one meet suit. I saw a couple swimmers with whacking big holes in their LZRs. Of course, Hulk popped a big hole in his brand new B70 and my teammate and Mike Ross had runs in the back of their B70s. At least I only had the gum problem!

    Updated April 28th, 2009 at 12:33 AM by The Fortress

    Categories
    Swim Workouts , Masters Swim Meets / Events
  11. Mon Apr 27th, 2009 Nats in 11 days

    by , April 27th, 2009 at 09:45 AM (Ande's Swimming Blog)
    Mon Apr 27th, 2009

    Saturday: DID NOT SWIM

    Sunday: swam at Noon longhorn masters practice in Austin LCM


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    1 week & 4 days / 11 days


    TODAYS SWIM PRACTICE
    LCM
    Swam 5:30 - 7:00
    Whitney Coached
    TSC main pool
    swam with Todd, Tyler, beside ned, doug, meghan, mike varozza, Mary, & jeff
    dove in 5:35


    Warm Up
    200 sw
    4 x 25
    200 k
    4 x 25
    200 sw


    main set
    assigned 4 x 150
    did 4 x ( 2 x 50)

    4 x 50 fl 3 easy 1 fast

    4 x 100 fr on 1:40

    4 x 50 bk

    4 x 50 fr

    4 x 50 br

    100 easy
    Categories
    Swim Workouts
  12. Monday 4/27 - Not a particularly fast day

    by , April 27th, 2009 at 07:54 AM (Mixing it up this year)
    For some reason I just felt slow and sluggish. My left knee is stiff and hurts still but not as much as it did on Sunday (my day off). I have figured out where the trigger point is and need a few days to work it out. So for obvious reasons no breaststroke today.

    I was not satisfied with the times I did on the sprint swims or my distance set. I guess I was just off today.

    4x[1x200 @ 3:30 Free
    ......[1x50 @ 1:30 Free kick
    2x500 @ 8:00 Free w/paddles and bouy went 7:05 and 6:51 not particularly fast here
    4x200 @ :05 rest Kick w/fins #1 free w/board, #2 fly on back, #3 Back, #4 fly on back
    4x[1x100 @ 2:00 round 1&2 free, 3&4 back SPRINT w/fins went 1:03, 1:03, 1:13, 1:13
    ......[1x100 @ 2:00 back w/fins EZ
    ......[1x100 @ 2:00 free w/fins EZ

    Total 4000 yards
    now time
    Categories
    Uncategorized
  13. Zones Report

    by , April 26th, 2009 at 10:00 PM (The Labours of SwimStud)
    Good fun.
    6 events--6 PBs.
    Razor burn!
    Categories
    Uncategorized
  14. Run + Weights

    by , April 26th, 2009 at 07:23 PM (Elise's Fitness Fun)
    Run 4.2 miles in the early afternoon. A little hot to say the least. Even had to walk a couple of times.

    Later this afternoon, hit the weight room for the usual:

    Bench press: 75 x 10, 85 x 8, 90 x 6
    Lat pulldowns: 110 x 10, 130 x 8, 150 x 6
    Tricep pulldowns: 2 sets of 40 x 10
    Hammer curls: 2 sets of 20 x 10 (10 lb dumbbells in each hand)

    Core: Only 1 set of 50 with medicine ball as Y was closing.


    Insofar as tracking my weekly mileage, I decided to start my workout week with Monday as this is how my journal is set up. This was a pretty good week. Here is what I got in:

    Swim: 4 workouts for a total of 10,100 yards (had to estimate yardage from open water swim)

    Bike: 2 workouts for a total of 2 hours

    Run: 4 workouts for a total of 13.6 miles

    Weights: 2 workouts

    Yoga: 1 workout

    Updated April 26th, 2009 at 08:16 PM by elise526

    Categories
    Uncategorized
  15. Saturday/Sunday Swim

    by , April 26th, 2009 at 03:31 PM (Swimming, Life, and Other Stuff!)
    Friday night I started getting a really bad sore throat. Sat. morning I wake up to a raw throat, sneezing, scratchy ears, aches. Oh welll....maybe I can swim it away. I will take it easy. (I did)
    Sat:
    I can't remember the workout, I just know I did 2.400 yds. and it was all freestyle.

    Sunday: I woke up with a worse sore throat, earache, running nose, and sneezing. I either have the swine flu or allergies. (I've never had allergies before)
    I decided to go ahead and swim. I felt a little better today, no body aches.
    1) 800 free Swim Warm-up
    2) 5 X 250 Free on 4:30
    3) 8 X 50 Free on 1:00 push hard
    4) 300 Swim (100 IM/100 back/100 IM)
    5) 6 X 50 Free on 1:00 hard
    6) 200 backstroke cooldown swim
    3,250 total yards

    I'm gonna take a nap now and try to get myself right. I need to go work around the house....maybe after the nap I'll feel like it.
    Categories
    Uncategorized
  16. Hysterical Goose Pimples

    by , April 26th, 2009 at 01:52 AM (Chicken's Nuggets)
    It's now a month since my glorious, cold-water, clothing-optional qualifying swim at Austin's Hippie Hollow.

    I've swum many yards in this month, but all in a balmy 80-82 degree pool.

    With the big race looming over me (6 weeks to go), I've decided to re-acclimatise myself to cold water. After all, who wants to swim 17000 yard workouts in training only to to be pulled from the water during the race because of silly-old hypothermia!?

    So, for the second time this week, I ran myself a lovely cold bath and lay in it for as long as I could.

    HIVES!!!!



    Of course, my camera doesn't do these raised, red, livid looking wheals any justice at all. Also my tiles need regrouting.

    After consulting Google, I learned that my cold-induced hives were called "cold urticaria".

    Hives caused by the cold.

    Apparently I suffered an allergic reaction to cold water.



    In the above picture the hives are very raised, red and look like a cross between a bad case of chicken pox and measles. This photo was taken only minutes after getting out of a 66 deg bath (immersion 25 min total-very minimal!). Very itchy. They covered both legs and were worse on my feet and ankles.

    DermNetNZ.com says that my condition could be either acquired (most likely idiopathic), or familial.

    At the moment I'm going with the acquired "idiopathic" cause. This is mainly because I'm a bit of an idio, and also because I disproved the familial. I convinced my skinny but daring 9 year old, Harriet, to get in the cold bath with me. You could have heard the screams a mile away, but when the big H takes up a challenge, she doesn't give up. No hives on her!!

    About.com:dermatology claims that in cases such as mine, swimming in cold water can cause "massive release of histamine resulting in low blood pressure, fainting, shock, and even death".

    DrGreene.com claims that cold urticaria is a really good excuse not to go swimming in cold water, and is made more bearable by extra hugs. However, the same Dr Greene also claims that cold urticaria can be a symptom of a number of unpronouncable diseases, including, but not limited to syphilis.

    All the websites I consulted advised taking an antihistamine prior to taking the plunge. That would be ideal, but I'd have to campaign for the legalisation of the Li-lo so I could nap.



    Actually, I've only had these hives a few times before, and usually only when I haven't been in cold water for a while. I didn't even get them while training in Texas (though I did go dark red), so I assumed they were a Lake Michigan "thing". Of course, our town water comes from the lake, so that might still be true.

    We shall see.
    Categories
    Uncategorized
  17. Saturday 4/25 - Recovery with the kids

    by , April 26th, 2009 at 12:28 AM (Mixing it up this year)
    Today was my usual day for drill work with the kids. They also had fun dragging the coach behind them as they swam a 50, a little more challenging than the parachute.

    500 Free every 3rd lap kick
    12x25 Fly drills with fins
    12x25 Back drills with fins
    12x25 Free drills with fins
    12x25 Breast drills
    my free ride with the kids pulling
    300 Free EZ

    200 Fly w/fins in 3:07
    200 Back w/paddles & board in 3:05
    200 Free w/paddles & bouy in 2:42
    200 Free w/fins kick
    200 Breast w/fins

    500 Free every 3rd lap back

    Total 3500 yards
    Categories
    Uncategorized
  18. CZ Day 1: 6 Events

    by , April 25th, 2009 at 09:25 PM (The FAF AFAP Digest)
    I survived my first day ever swimming 6 events. Yes, I am dead now, but fairly hyper as I had a nice surprise. We'll see about sleep tonight ... lol

    Here's how it went, including some nose clip magic:

    1. 100 free, 57.4

    Felt like utter absolute crap in warm up, wasn't too jazzed about swimming this event. Did 75 easy speed + 25 fast. And that felt horrible. Still, went 57.4. I was told my turnover was slow but powerful. Had trouble off the turns and with breakouts, confirmed by wookiee. I think it's likely because I rarely do freestyle in practice. Occasionally, I feel like crap on my first event of a meet and then go on to swim better. I think that is what happened here.

    I did loaf just enough to lose my Zones record by .05. Not overly concerned. Will now take another 2 year hiatus, as I'm not fond of this event. Got points for my team -- which is currently leading the medium team division!!

    2. 25+ 200 mixed medley relay, did back leg, went 28.06 (had a split request in)


    Led off the relay. After the 100 free, I was a tad worried about letting down my speedy relay teammates. And I decided to use my nose clip for the first time. Was very fast, 28.0, which is .5 faster than my time in Auburn. I was *told* *lectured* that I was *perhaps* a wee bit past the 15 meter mark. (It was my first real backstroke start ever with B70 + nose clip.) Just glad our relay wasn't DQ'd. I went very deep on the start. Our 25+ relay got 1st place. I think we went a 1:45 or so. Speedo had a great free leg.

    (I was really happy with my time cuz it put me .1 ahead of Sue Walsh this year. In fact, I was so happy I told a teammate that I didn't care how the open 50 back went (see below), as I had a PB/Zone Record. lol)

    3. 50 breast, 34.11

    I had exactly 4 heats of 50s after the medley relay for rest. But I sucked it up to swim my very very fav event. It had been almost 4 years since I last swam it and went 37+. But my recent LC time in a B70 converted to 37, which is why that was my seed time. Very surprisingly, I dropped 3+ seconds. I think the dolphin kick at the top of the pullout helps me. Couldn't figure out what to do between the flags and the walls and changed my tempo at both ends. Set the Zone record in this event though. Everyone go ahead and have a good laugh now.

    4. 50 back, 27.90, NR:

    OK, very shocked and happy to go under 28. WTH?! I was just hoping to go 29+ at this meet. Didn't think I'd touch my Auburn time. This time I was more conservative on the start and came up at the 14.8 meter mark. As I saw Jazz noted, nose clips are not just a fashion statement!

    Event 23 Women 45-49 50 Yard Backstroke
    ================================================== =======================
    ZONE: Z 29.34 4/15/2007 Vibeke Swanson
    NATL: ! 28.00 5/20/2007 K PIPES-NEILSEN
    Name Age Team Seed Finals Points
    ================================================== =======================
    1 Livingston, Les 47 GMUP 29.10 27.90! 9

    My coach told me I broke the NR. Didn't even know what it was before I swam ... Shocked! I think KPN has swum faster too since the last record book publication too, but still --- I believe we both get credit for being under the existing NR.

    Last year at Zones, I swam a 29.5, so this is a big drop in a 50 for one year. Definitely not all B70! In fact, Jimby just announced that he now thinks all improvement is due to monofin use and my kick workouts. Hahahaha.

    5. Women's 35+ 400 medley relay

    I had one heat of rest, one. This is not a good plan for sprinters. I think we need breaks between relays at this meet ... I swam the fly leg, went 1:03. Really tried to cruise the first 50. Couldn't seem to SDK at all, no legs. Died like a dog as usual the last 15 yards, but I had warned our freestyler that this would, in fact, and inevitably, occur. My team went 4:29, which is 4 seconds than we went last year in the same event where we grabbed the top spot.

    6. Women's 35+ 200 free relay

    One measly heat of rest. Went my all time slowest 50 free ever leading off the relay! Yay! But we won the event and got points for the team.

    Dined with friends at Red Hot & Blue. Many enchanting photographs were taken, which will be downloaded at some later point. Feeling a little tuckered, but very happy.

    Updated April 27th, 2009 at 04:31 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  19. Friday 24Apr08

    by , April 25th, 2009 at 05:25 PM (Swim like an Orca, but faster !)
    After I got off work at 5:30am, I was really too tired to hit the pool, so after a long nap I hit the gym...
    Lords Gym 2-3:30pm

    Assisted pull-ups & dips (100) 2x8 ea.
    Hang 45's x2 (hang on pull-up bar for 45 seconds)
    Dumbells---
    Incline hammer chest press 3x12 20lb (DB)
    Seated one-arm curls 3x12 20lb
    Step-ups (on bench) 3x8 25lb
    Wide Lat Pull-down 3x8 80-90-100
    Seated narrow grip row 3x8 60
    Leg machines---
    Seated leg ext. 3x12 30
    Leg curls (bench) 3x12 40

    Cable Cross---
    Standing pull down 3x12 15(ea side)
    Standing Tri-press 3x12 15
    Seated shoulder raise 3x12 5

    Ball
    Crunches 3x10
    Back extensions 3x10
    Med ball throw downs between intervals.
    Categories
    Uncategorized
  20. Hot Saturday

    by , April 25th, 2009 at 03:58 PM (Elise's Fitness Fun)
    Friday

    Ran an easy 4.2 miles

    Saturday

    Not able to get workout in until mid-afternoon. It was 91 degrees, so kept my brick very short with a 13 mile ride and a 1 mile run. I was pleased I was able to average 18.5 mph on the course I rode on as it is fairly hilly. Also, I am encouraged that I am ahead of where I usually am on this course this time of year. The run was slow as usual.

    I don't get why the bike is coming back to me this year so much faster than usual and the run is just taking forever! Maybe it is just a mental thing.

    Saturday Evening

    Got the word from a friend that the river was about 61 - warm enough for a wetsuit but too cold to swim without one. So, grabbed my husband and son, and headed to an inlet to swim. Put on the wetsuit which was not fun to do in the heat and swam for about 35 minutes. Doing an open water swim for this length of time is very different than doing a straight swim in the pool for the same amount of time. No walls to push off of!

    Updated April 25th, 2009 at 08:41 PM by elise526

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    Uncategorized