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  1. Sun Jan 16th, 2010 in San Antonio

    by , January 16th, 2011 at 07:44 PM (Ande's Swimming Blog)
    Sun Jan 16th, 2010

    I'm in San Antonio for Imaging USA

    Subscribe to Ande's Swimming Blog

    San Antonio, Incarnate word U, SCY
    Beau gilbert coached
    swam with Fred Lemaistre beside Beau
    noon to 1:15ish
    WORE yingfa jammers

    500 choice

    5 x 100 on 1:40 done 25 k, 50 fr, 25 k

    Main SET:

    fr swim
    6 x 50 on 1:00
    5 x 50 on :55
    4 x 50 on :50
    3 x 50 on 45
    2 x 50 on 40
    50 fast

    100 easy

    6 x 50 on 1:05
    5 x 50 on 1:00
    4 x 50 on :55
    3 x 50 on 50
    2 x 50 on 45
    50 fast

    100 easy

    8 x 100 on 1:15
    4 holding 1:10
    4 holding 1:05

    200 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
    [URL=""]Order of Events[/UR
    Swim Workouts
  2. Sat Jan 15th, 2010

    by , January 16th, 2011 at 07:35 PM (Ande's Swimming Blog)
    Sat Jan 15th, 2010

    did not swim on Friday
    I'm in San Antonio for Imaging USA

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    San Antonio, SA Nat on Durango, 30 yard pool
    Don Walker Coached
    1:00 to 2:00
    trained with the kids
    WORE yingfa jammers

    meet was going on at the pool
    water was milky and warm
    hard to judge turns


    10 x 90

    Main SET:
    3 x 300
    (wife was waiting in the car, so I cut the wo short)

    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. Swim @ GMU, Sunday, Jan. 16

    by , January 16th, 2011 at 02:59 PM (The FAF AFAP Digest)
    Swim, SCY @ GMU:

    Warm up:

    500 swim
    2 x 250 kick (one w/o board)

    -- I missed one of the 250 kicks chatting with Barb.

    Main Sets:

    4 x 125 D/S/D/S/D @ :20 RI
    1 of each stroke

    4 x 25 "roll fly"
    -- I did these as twirling shooters. In roll fly, after a twirl cycle, you do 2 full strokes of fly.

    4 x 100 done as:
    30 seconds vertical kick w/med ball + right into 15 meter sprint + cruise rest of 100

    12 x 50 aerobic @ :55
    2 fly/back
    2 back
    2 back/breast
    2 breast
    2 breast/free
    2 free

    50 EZ

    9 x 100, wore fins, done as:

    3 x 100 kick @ 1:55, last one fast (:58)
    3 x 100 swim @ 1:40, last one fast (1:00)
    -- Coach remarked that is was puzzling that my kick was faster than my swim, but that's because I stayed under longer on the kick.
    3 x 100 kick @ 1:55, last one fast (:56)
    -- I only did 50s instead of 100s on the slow ones. I was tired and needed some air. Hence, the improved time on the last one.

    200 EZ

    Total: 3400


    As usual, a very fun and interesting Sunday practice! It's surprisingly hard to sprint right after a hard vertical kick.

    My neck, shoulder and foot are still creaky, and I'm pretty tired after the week's efforts and not sleeping great the last couple nights. (I probably should have done zero upper body work at the gym instead of some.) So I'm going to force myself to take a recovery week next week. No doubles, no drylands, and no arduous speed sets or lactate sets are on the menu. The tentative plan is:

    Monday: 30-40 minute recovery swim + yoga
    Tuesday: mini speed/technique workout
    Wednesday: yoga
    Thursday: recovery/aerobic swim
    Friday: mini speed/technique workout
    Saturday: off
    Sunday: off or yoga

    It kills me to back off when Mr. Fort and Lil Fort aren't back from skiing until Wednesday night and I have so much more free time to train, but I think my body needs it. Now, I just need to remember to do RC work when I'm not at the gym. I'm ultra lazy about doing it at home.

    Articles on the importance of rest:

    Not sure about this statement from the Livestrong article though:

    "You can use other methods of exercise such as yoga, pilates or stretching since you are not exerting the primary muscles you use in your chosen sport."

    The standing series in bikram is definitely leg intensive, which are key swimming muscles for me. Must be written by a triathlete ...

    Mini Fort is at volleyball right now. But we plan to get dinner later, light a fire and watch the Golden Globes together. The only movie I didn't get to see that I wanted to was The King's Speech.

    Updated January 16th, 2011 at 03:04 PM by The Fortress

    Swim Workouts
  4. LONG day at the pool

    by , January 15th, 2011 at 08:44 PM (Mixing it up this year)
    WOW! My kids all did great and coach had solid swims too.

    There are a few who now have the distinction of beating coach! They like it!

    We started out with the 100 Free where I swam a 1:05... which is my best time this season. Next was the 100 Breast in about a 1:32... another best for the season. My 500 Free was a 5:22 which was only 2 seconds slower than the last time I swam it, but I have to admit I swam within my comfort zone.

    Total of 2300 yards between swims and warmups/downs.
  5. Saturday, Jan. 15

    by , January 15th, 2011 at 06:27 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes

    Went with a friend to yoga. Once again, it was packed like sardines and, partially as a result, extremely hot. Only skipped the postures that required me to get up on my toes. Not happening at this moment. Foot is still pretty stiff, but not too painful anymore.

    Team practice tomorrow am. Since I have a creaky shoulder, foot and neck, I think next week will be a recovery week with no weights or hard drylands. I've also been training hard since Dec. 22-23 or so. I might do more yoga instead for core work and flexibility (though bikram ain't exactly easy!).

    Article: Training in heat to perform in the cold:

    Article: The Importance of Rest:

    Having an exciting Saturday night babysitting teenagers.

    Updated January 16th, 2011 at 01:08 PM by The Fortress

  6. Saturday, Jan. 15, 2011 11:00am at the YMCA

    by , January 15th, 2011 at 04:41 PM (Fast Food Makes for Fast Swimming!)
    Again at the YMCA, hot pool, but even hotter workout!!!
    This one felt really good, I haven't done a good IM practice in a while. Problem is, I picked an IM set that had too much back/breast, and not enough fly. I know that for most of you this sounds weird, but fly is the best!!!!

    200 Free
    200 Pull
    200 IM Drill

    6 x 25 Fly @ :30
    6 x 50 Back/Breast @ :60
    6 x 75 Back/Breast/Free @ 1:20
    6 x 100 IM @ 1:40
    1:00 rest

    4 x 25 Fly @ :25
    4 x 50 Back/Breast @ :55
    4 x 75 Back/Breast/Free @ 1:15
    4 x 100 IM @ 1:30
    1:00 rest

    2 x 25 Fly @ :20
    2 x 50 Back/Breast @ :50
    2 x 75 Back/Breast/Free @ 1:10
    2 x 100 IM @ 1:20

    100 EZ kick on back

    500 Free Pull stretching out
    4200 Yards!!! in 70 minutes (pretty quick for an IM practice

    Overall, I really enjoyed this set. I thought the 100 IM's at the end would be challenging after swimming over 3000 by that point, but they worked out perfectly, coming in around 1:15s.
    I'm not too sure how the 2 other lap swimmers that decided to split a lane with me during my workout enjoyed it though. They asked me if I minded if they swam with me. I said no I don't mind, but was thinking do they mind swimming with me! The lifeguard later told me there was another open lane if I wanted to move, and I replied with "they chose to get in here with me, they can move if they want to."

    One more week until my next competition for an all Fly extravaganza!! 50, 100, 200, & 500! with a 100 free for a 5th event!
  7. Over Slept Saturday

    by , January 15th, 2011 at 04:00 PM (Adventures in Swimming)
    Practice was at 7am, I have the Keys!
    I set my alarm when I went to bed at 11.


    I wake up at 7:30
    I haven't not just woke up at around 5am
    for a long time.

    Sometime during the week I changed my alarm
    settings to M-f and no weekend.

    Luckily Jim saw someone at the school, went and convinced him
    to let them in.

    I made it to the pool at 7:55 (20 min drive)
    We were able to use the pool late since the High School team was away at a swim meet.

    Here's what I swam

    6 x 75 IM Rotate fly/back/brst ~ back/breast/free etc.... :10r

    6 x 50 Kick on :60 Still Warming UP
    6 x 25 Choice on :30

    400 Build from Pace to HARD by 100
    4 x 100 on 1:25
    4 x 50 Kick (2 moderate, 1 EZ, 1 Sprint)
    4 x 25 IM order

    200 Warm Down
  8. Experimental PRP

    by , January 15th, 2011 at 12:32 AM (The FAF AFAP Digest)
    Today, I ventured with trepidation for more PRP (platelet rich plasma) injections on my big toe area.; This is a lingering chronic injury that began several years ago when I dropped the Finis Shooter monofin (made of fiberglass) on my big toe, slicing it open, copious amounts of blood all over the pool deck. While x-rays showed no fracture at the time, an MRI last year showed that I have tendon damage & degradation and some arthritis in that area. I may also have an osteophyte (bone spur) arising to protect the injured area.

    Because PRP worked reasonable well on my shoulder a few years ago -- I went from chronic awful pain from tendonitis to only occasional pain when I overdo it -- I decided to try it on my foot. My doctor himself has had the same procedure and, after several years has only intermittent pain in his foot. My first PRP session was a bust. I had the "forever bronchitis" right afterward and was forced to go on a short cycle of prednisone, which negated the PRP. I felt some slight improvement after the second session, which I deem my "first" session. Today, then, was then my second treatment.

    This time, and because he was focusing on the osteophyte, my doc anesthetized me somewhat. I had also put a lidocaine patch on my foot for several hours beforehand. PRP on the foot is absolutely excruciating, much worse than the shoulder. So, I was extremely grateful for this. I had about 15 injections around the problem area while clenching my teeth and trying to think of happier things. The pain medication is now wearing off and I can really feel it. Probably won't do much tomorrow.

    He was worried that these problems could be causing plantar fasciitis in my foot. But I have not experienced that problem thus far. I am supposed to work on mid foot and toe mobility until my next treatment. My doc has had runner patients with the same issue. In their case, with all the running, PRP postpones surgery for many years, but they ultimately have to have it and endure a 6 month recovery. I am hoping PR will spare me this. Or at least put it off for a very long time since I don't run anymore. () However, I wonder if my mega kicking takes a similar toll? I wouldn't think so since it's not weight bearing, but who knows?

    Anyway, here are a couple interesting links I found:

    Other than that, my day was perfectly fine! Going for a monster night's sleep since Mr. Fort and Lil Fort are on their annual Daddy-Daughter ski trip with his best friend and his daughters.

    Updated January 15th, 2011 at 10:02 AM by The Fortress

  9. 1/14/11

    by , January 14th, 2011 at 09:36 PM (The Labours of SwimStud)
    Well I missed Weds due to the snow but figured that was a decent workout anyhow.

    Warm Up
    600 FR/BK by 50 with fulcrums


    200 K fins
    1 x 200 FR 3:15
    2 x 100 FR 1:40
    4 x 50 FR :50
    8 x 25 FR :25

    200 K fins
    1 x 200 IM 3:15
    2 x 100 IM 1:40
    4 x 50 IMO :50
    8 x 25 IMO :25

    200 K fins
    1 x 200 FR 3:00 fins
    2 x 100 FR 1:30fins
    4 x 50 FR :45 fins
    8 x 25 FR :20 fins


    400 EZ
  10. Two sets

    Today I enjoyed a good workout at the Gulf Coast Community College pool with visiting NYC friend Hannah. We each contributed and led one set. Here’s what we did:

    750 scy warmup

    Set 1—mixed pyramid
    2 x 75 (S/D/S, D/K/S) @ 1:10
    1 x 100 FR
    2 x 75 (S/D/S, D/K/S) @ 1:10
    2 x 100 ST/IM
    2 x 75 (S/D/S, D/K/S) @ 1:10
    3 x 100 pull
    2 x 75 (S/D/S, D/K/S) @ 1:10
    4 x 100 kick
    then back down
    [We worked the 100s, took the 75s easier.]

    Set 2—FR pace
    2 x 50 @ :50
    2 x 100 @ 1:20
    1 x 200 @ 3:00
    2 x 50 @ :55
    2 x 100 @ 1:20
    1 x 200 @ 2:50
    2 x 50 @ 1:00
    2 x 100 @ 1:20
    1 x 200 @ 2:40

    250 warmdown
  11. Double Thu Jan 13th, 2010

    by , January 14th, 2011 at 02:46 PM (Ande's Swimming Blog)
    Double Thu Jan 13th, 2010

    The Austin Grand Prix (LCM) is:
    Fri January 14 - Sun 16, 2011

    click on "Latest Completed Heat"
    it automatically updates as heats complete


    Psych Sheet

    Subscribe to Ande's Swimming Blog

    Jack Lee texted me saying he was going to double on Thu & I was going to miss fast friday practice, (out of town) I came back for more on thur

    (heard today's fast friday main set was
    24 x 100 LCM on 2:15
    4 rounds of (4 fr best ave, 1 choice really fast, 1 easy)

    Tyler Coached
    UT Swim Center, main pool
    noon to 1:15 dove in 12:05ish
    trained in my own LCM lane (rare)
    beside david & darby

    200 200 100k 200

    Main SET:
    these were much harder with no one to draft

    4 x 50 fr on 40

    100 k easy

    4 x 100 on 1:20
    made it

    100 k easy

    4 x 150 on 2:00
    made it

    100 k easy

    4 x 200 on 2:40
    made it (but started to feel pretty tired)

    100 k easy

    decided to modify the next round into a bit of a fast friday set

    assigned 4 x 50 fr on :35
    did: 50 fr fast
    went 26.9

    100 k easy
    rested 4 more minutes

    assigned: 4 x 100 fr on 1:10
    did 100 fr fast
    went 1:00 or 1
    (did it 50 2 beat k, 50 6 beat kick)

    100 k easy
    rested 5 more minutes

    assigned 4 x 150 fr on 1:45
    did: 200 fr fast
    went 2:16
    (did it 150 2 beat k, 50 6 beat kick)
    really tired

    50 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
  12. Sarasota Y Sharks Masters 5:30 AM Workout -01/17/11

    by , January 14th, 2011 at 01:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:00 3:45
    1 x 150 2:20 2:15
    4 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 75 kick 1:45

    4 X{3 X 100 2:00
    Swim 2 moderate/1 fast

    1 X 50 easy 1:15
    1 X 100 @ 100%
    1 X 50 easy

    3 X 300 free 4:15
    Negative split each swim

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. Friday, Jan 14, 2011, 5:00am

    by , January 14th, 2011 at 01:00 PM (Fast Food Makes for Fast Swimming!)
    Got to the pool today with a towel, my swimsuits, and my shampoo. What's missing? Goggles of course! (Paddles also, but that is trivial). Luckily my coach had a few extra for me to pick from.
    'cause I didn't want to do an hour long kick set with my head out of the water.

    Again swum with my swim trunks too:
    200 Free

    10 x 150 Free
    4 @ 2:10
    3 @ 2:05
    2 @ 2:00
    1 @ 1:55
    I was able to hold 1:48-1:50 on these, which I was really happy with considering the amount of drag I was carrying.

    100 EZ
    400 IM Drill

    Took off the shorts:
    8 x 25 Fly FAST @ :30
    10 x 50 FAST flutter kick w/ board @ 1:00
    right into:
    1 x 100 Fly FAST (1:01)
    cool down in the shower
    3000 yards

    I was really happy with my fast 100 fly at the end of the practice. Should be able to cream that time in the meet next weekend.
  14. IM Day

    by , January 14th, 2011 at 12:01 PM (Year Three: The Road Back)
    Quote for today's workout (from Johann Wolfgang von Goethe): "Enjoy when you can, and endure what you must."

    Today was all about stroke. Total distance ended up being 3,600scy. Very challenging for me indeed - but I made it and my shoulders are indeed reminding me of what I did first thing this morning.

    My workout (not necessarily the one that was written down - removed a lot of 200 stroke to concentrate more on the IM's) was:

    400 Warm-Up on 8:00 (did free)
    12 x 25 Kick on :40 w/ every 3rd dolphin
    4 x 100 IM on 2:00 (did 1st all IM, 2-4 fly, back, free, free - breaststroke is my biggest challenge right now)
    1 x 200 Fly on 4:00 (since I've never done a 200 fly in my life and wasn't sure I could get that far, I did 50 full fly, 25 right arm only, 25 left arm only, 50 2 right-2 left-2 full drill - made it!)
    4 x 100 IM on 1:55 (did 1st all IM, 2-4 fly, back, free, free)
    1 x 200 Kick on 4:00
    4 x 100 IM on 1:50 (did 1st all IM, 2-4 fly, back, free, free)
    1 x 200 on 4:00 (100 kick, 100 back)
    4 x 100 IM on 1:45 (did all 4 IM, but used fins)
    1 x 600 Cool-Down (200 kick, 200 pull, 200 free)

    Staying on task during the 4x100 IM's was my biggest challenge. As I'm preparing to race my first ever 100 fly, I decided to skip the breaststroke leg on most of the IM's in order to get enough rest in order to swim a good fly leg. All in all, the workout kicked my butt (shoulders, actually), but I'm glad I gutted it out. Even with fins, the last 4 IM's were really hard - even my breaststroke pull with the dolphin kick needs help. That's probably part of what I'll work on tomorrow during my solo Saturday swim.
  15. Slomo Today

    by , January 14th, 2011 at 08:12 AM (Workout Swimmer)
    It was below 25 when I left the house this morning, but a nice trip to the tropics when I dove into 82-83 degree water at Meyers Park - plus the bonus of being under the bubble! Had some problems with motivation today, my elbow was in serious pain after Weds workout & so I took off Thurs; still a bit sore yesterday, so I was not too inclined to kill myself today. Plus, since I took that Amrix (slow release Flexeril) I think I'm sorta in slomo! But I did swim, and a crappy day in the water is always better than a good day in the office.

    800 warmup (150 free, 25 back, 25 breast repeat)
    Two times through:
    3 x 200
    3 x 100
    3 x 50
    (first group was free, second IM)

    100 cool down

    TOTAL 3000
    Swim Workouts , Planning
  16. Feeling better but still STIFF

    by , January 14th, 2011 at 08:11 AM (Mixing it up this year)
    Not as bad as yesterday. This was a no clock day

    50,100,200,300,200,100,50 Free
    500 Free kisk w/fins every 3rd fly kick
    500 kick drills w/fins no board mix it up
    1000 Free moderate pace w/paddlesm bouy & snorkle
    4x50 Free from dive with good breakout speed
    300 Free easy

    Total 3500 yards
  17. Thursday Jan 13

    by , January 13th, 2011 at 08:57 PM (Keepin Track 2010)
    20 min WU
    200 K alt BA/FR
    4x50 alt 25 BR/25 FR
    8x25 FR descend on :30

    2x100 SPEC 50 K 50 S on 2'
    2x100 FREE same way
    2x50 SPEC on 2' :34, :35
    2x50 FR on 2' :26 :27
    2x2x25 SPEC on :40 rest :30 between sets
    2x2x25 FR same way not recovering well on these 25's. chose to swim good stroke over fast.

    easy 100

    200 kick SPEC with board and flips

    2xP100FR, S100 BA, S4x25 IM order on :30


  18. Two pools, two swims

    Today I went to 2 different pools, mostly to scout out what might be the best bet for pool swimming during my friend Hannah’s visit, since my regular outdoor pool is closed due to cold water. This morning I revisited the Rosemary Beach pool during the designated lap swim hours from 6-9. As I suspected, it was less crowded, and the other 2 folks there during part of my workout were swimmers, so I didn’t have to feel self-conscious about making too many waves or getting anyone’s hair wet. The water was still pretty hot, although the air was decidedly cold—there was so much steam filling the barn-like structure that houses the pool that I could hardly see if there was anyone else there when I arrived. Here’s the workout I did:

    1000 scy warmup

    12 x 50 Kick @ 1:00, 4 RIM order, 4 IM order, 4 RIM order

    100 easy

    2x thru
    500 FR swim w/ strong kick
    100 easy
    [I’ve been working on actually kicking when I swim freestyle for a while—I decided that today would be a good time to test myself and see how far I could swim while sustaining a robust kick. The idea was to go until I could kick no more, then do a 50 easy, then start back up again, until I got to 500. I was excited when I made it to 250 kicking, and thought that 500 straight might be possible. It was. I was so happy that I did another 500 the same way.]

    450 straight, done as 5 x (25 BR drill, 25 BR swim, 25 easy BK)

    400 warmdown

    I surprised myself by really enjoying swimming in this pool. I had remembered it as being yucky hot. It was warmer than optimal—probably 85 degrees or so—but it helped that the air was so cool. I didn’t try to do any long aerobic sets, mixed in a lot of easy swimming and kick and BK so that my face would be out of the water. By the end of my 500s, the sun was streaming in the east-facing windows, and I really didn’t want to get out of the water, so I added the BR drill set and a long warmdown to enjoy the pretty pool a little longer.

    After an early lunch I drove out to Gulf Coast Community College to try their 6-lane 25y indoor pool. It’s normally not open to the public, but the pool director at my outdoor pool has arranged for members to use GCCC’s pool for a couple of hours every day while the outdoor one is closed. When I arrived, I found several masters swimmers I knew there, plus the pool director himself, so I was able to get the inside scoop on the pool’s condition. We all did the following workout together, which was posted on a whiteboard for the college’s fitness swim class:

    300 scy warmup

    6 x 50 FR @ :50

    200 IM

    6 x 50 FR @ 1:00 [I suggested descending 1-3 and 4-6, so that’s what we did. Went 31, 29 on fast 50s, but got out-touched on both.]

    200 IM

    6 x 50 CH @ 1:15 [1 did 2 x FL/BK, BK/BR, BR/FR]

    200 IM kick

    200 easy

    4 x 100 (25s/50k/25s) @ 1:45, IM order [I did this on my own, as others had gotten out.]

    350 warmdown

    I was glad to see folks, but also glad that I had gotten in some swimming earlier, as this was as much social hour as workout. I did confirm that my friend could swim tomorrow at the college pool, and that the heater at the outdoor pool is indeed working—it’s just a matter of getting the water back up to temperature during the unusually cold weather that’s being a problem. The aquatics director said that he thought the worst case scenario was that the pool would open back on Monday, but earlier might be possible. I’m keeping my fingers crossed for earlier, but am glad to have some other options in the meantime.
  19. Thursday, 1/13/11

    by , January 13th, 2011 at 05:10 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm - up (750)
    300 Choice
    - 150 free/150 back
    3 x 100/1:40 build each
    - free, went around 1:20-21 on these
    3 x 50/1:00 ds
    - back, went 43-42-40

    Set #1: Kicks (800)
    4 x the Set - 20sr after swim: Alt free with backstroke
    50 streamline under H2O/25 right side/25 left side/50 12-3-12/50 swim
    - was 3:45-4:00 on these

    Set #2: Swim: (1350)
    3x through
    {1 x 100/2:30 smooth - 11 turns (turns tight and quick - straight over
    1 x 250/4:30 did back an all 3 of these, was 3:45-3:50
    4 x 25 fly - Rnd 1/40; Rnd 2/35; Rnd 3/30
    - was around 18-19 on alll three rounds
    Cool down
    200 easy free and back

    Total: 3100 yards
  20. Thursday, Jan. 13

    by , January 13th, 2011 at 04:36 PM (The FAF AFAP Digest)
    Drylands, 70 minutes:

    RC Work, 15 minutes

    cable twist w/yoga ball, 40 x 1 x 15 each side, 50 x 1 x 15 each side
    rotating reverse scoops, 25 x 2 x 15
    long arm crunches, 2 x 50
    back extensions, 25 x 2 x 15
    HS iso lateral leg extension, 50 x 2 x 10
    (had to concentrate to keep legs in sync on this exercise; this exercise is much harder on the HS machine that the other machines)
    seated narrow grip row negatives, 70 x 2 x 10
    deadlift, 100 x 2 x 10
    box jumps 2 x 10
    tuck knee jumps, 10
    start plyo w/med ball, 20
    (this is essentially like hiking a football)

    Ate a protein fusion bar and headed down to the hot gym pool for a kick workout. Didn't feel up to a lactate set in that pool.

    Swim/SCM/ Solo:

    Warm up:

    650 various

    Hypoxic Kick + Burst Turnover Drill:

    4 x 25 shooters w/fins (back, right side, left side, belly on all sets)
    4 x 25 12.5 fast windmill backstroke + 12.5 EZ
    4 x 25 shooters
    4 x 25 12.5 fast underwater free recovery drill + 12.5 EZ
    4 x 25 shooters

    50 EZ

    Aerobic Kick:

    10 x 100 backstroke kick, no fins @ 15 RI

    50 EZ

    Fast Kick:

    16 x 25, no interval
    odds = AFAP dolphin kick w/board
    evens = easy

    -- intended to do more but started cramping

    50 dolphin dive

    Total: 3100 meters/2500 kick



    Shoulder and neck are gradually feeling better. I'm still proceeding with caution at the gym and not doing too much upper body work. Not much in the water today either with my kick-centric workout.

    Tomorrow will be an off day as I'm in Lil Fort's classroom teaching art, then at PRP () and then officiating at Mini Fort's swim meet (which doesn't start till 8:30 pm). I think I'm due anyway.

    I am loving the flog feature. I love looking at it in the monthly view. Really lets you see what you've been doing easily.

    Colonies Zones:

    On line registration for the CZ meet April 15-17 at GMU opens today. If you are a distance geek, sign up for those events fast.

    Updated January 13th, 2011 at 08:31 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts