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  1. Sunday, Feb. 20

    by , February 20th, 2011 at 10:00 PM (The FAF AFAP Digest)

    long arm curnches, 50
    windshield wipers, 25
    flutter kick on bosu, 2 x 50
    alternating hammers, 30 x 2 x 50
    HS iso lateral hi row singles, 210 (my max so far) x 10
    Nautilus lower back machine, 140 x 2 x 15
    hanging straight leg raises, 2 x 15
    hanging oblique twists, 2 x 15
    goblet squats, 70 x 2 x 15
    overhead squats, 45 x 2 x 15

    RC work, 15 minutes

    Bike, 45 minutes:

    stretching & foam roller, 20 minutes



    Mr. Fort was participating in a marathon relay (they won the men's masters division) until about 3:00, so I didn't head out until late in the afternoon. I was somewhat demotivated by then. I've generally been less motivated the last couple weeks. I was dragging my feet, and Mr. Fort said "discipline is doing what you don't want to do when you don't want to do it." That got me out the door.

    I'm hoping to return to yoga this week after a stint of biking. I have way more time than usual for a Monday tomorrow because the kids are in school for a full day due to snow days and Lil Fort is heading to a friend's after school. This spring also marks the first season that my two teenagers are competing in the same sport, so that may mean less running around. (They overlapped in swimming one year, but were at different practices.) I've been waiting to sign Lil Fort up for a running program until she was a bit older. Decided to sign her up for the local "Girls on the Run" program instead of something more formal. From what I can glean, aside from track parents, running starts much later for kids here than swimming.
  2. Sarasota Y Sharks Masters: 5:30 AM workout 02/21/11

    by , February 20th, 2011 at 07:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 100 50 easy/50 build 2:00
    1 X 75 fast 1:20
    1 X 50 easy 1:40
    Four times through. Choice.

    8 X 50 kick 1:00

    1 X 150 free 2:15 2:10 2:05 2:00
    4 X 50 1:00
    Four rounds. Read left to right for 150's.
    50's: Round 1:fly 2:back 3:breast 4:free

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. Magical butterfly swim

    Today I did the same 2K parallel-to-shore swim as yesterday. I was thinking of trying the westward swim instead, but there were a couple of folks shore-fishing in that direction, and I don’t like swimming by fishing poles. Besides, I always feel a little more confident swimming places I’ve already swum—it’s irrational, since the things I can scare myself about in the ocean aren’t necessarily stationary!

    Today the waves seemed a little smaller than yesterday. The water also seemed a little colder, even though I went out a bit later in the day. I’m not sure whether the tides were different, or whether it was just that I felt more comfortable and was swimming a bit further from the sun-warmed shallows. But the temperature also seemed more variable—whenever I started feeling a little chilly, I would swim through a nice warm spot. It was tempting to just float and bask whenever I hit one of these, but I swam on, and marveled at how the water could feel so different from one identical-looking spot of ocean to another.

    It was a brilliant sunny day again, and the gulf looked really bright green all around me. The water was clear, and I saw a few tiny fish near the bottom. The coolest thing happened about three-quarters through the swim. A monarch butterfly flew right next to me for about 50 yards—it was about a foot away from my head on my breathing side, just far enough away so that my right arm wasn’t hitting it on my recovery. I don’t know if it was attracted to my pink cap (which does have a daisy on it), or if it just wanted a little company during its flight. I guess spring really is on the way!
  4. Sunday Swimming!

    by , February 20th, 2011 at 04:14 PM (Swimming, Life, and Other Stuff!)
    Nasti Practice:

    **600 assorted warm-up
    **4 X through w/no breaks:
    200 IM @ 4:00 interval
    4 X 50 stroke IMO @ 1:00
    2 X 100 IM @ 2:00
    50 Otter Kick @ 1:00

    3,200 scy

    Today's swim was a slug-fest for me. The only stroke that felt okay was fly. I suspect tomorrow I'll be perky again.
    Gigi and I are doing our 2nd virtual 5k swim at separate locations. I'm hoping a couple Nasti's will drop-in at Carmel High School and join me. If not I'll be sustained knowing Gigi is toiling away in her home venue.
  5. Ta Da!!

    by , February 20th, 2011 at 08:23 AM (Workout Swimmer)
    Woke up this morning realizing that I didn't wake up in the night with pain in my elbows/forearms. Not even once.
    No that deserves more

    Hoo Ra! I'm Baaack!

    Still, skipping the swimming this morning - Kyle is back from his mission & he is giving his report to the High Council at 8am (in less than an hour) and I shall try and be a good girl for him today.
    Besides, I think that I will be swimming M-Sat this week, and it's good to have a day of rest in there!
  6. Saturday, Feb. 19

    by , February 20th, 2011 at 12:42 AM (The FAF AFAP Digest)

    Warm up:

    800 various

    Main Sets:

    20 x 25 shooters
    10 on back, 10 on belly

    50 EZ

    20 x 25
    odds = easy speed fly
    evens = EZ

    50 EZ

    3 x w/fins:

    50 easy speed breast w/dolphin kick @ 1:00
    50 fast dolphin kick w/board @ 1:00 (went 26+s)
    50 EZ @ 1:15
    25 fast shooter + 25 EZ @ 1:00

    50 EZ

    5 x through, no fins:

    100 backstroke kick @ 1:45
    25 fast breast pull w/buoy + 25 EZ @ 1:15
    25 burst + 25 EZ

    200 EZ

    Total: 3850



    After I checked my schedule last night, I realized I couldn't go to my team practice b/c of a conflict with Lil Fort's soccer game. So I braved the noodlers, lap swimmers and lifeguard trainees at the rec center in the afternoon. It wasn't too bad actually, and I had a lane to myself for the majority of the practice. I'm still feeling out of sorts in the water (and on land), but am hoping this will soon subside.

    Not even going to try to get up tomorrow, as I've been out late with friends and just picked Mini up after returning home from States. There was some drama there. A very fast sprinter got deeked in the 100 free in prelims for double capping. I'm puzzled by this. Is this some odd high school rule b/c it's legal (I thought) in USAS and masters? It was appealed, but to no avail. And the winner of the 50 free was deeked for twitching on the start.
    Swim Workouts
  7. Just ordered P90X

    by , February 20th, 2011 at 12:16 AM (Fast Food Makes for Fast Swimming!)
    I got pressured by my better half to get the P90X program for her. She's been trying to workout on her own, and has been doing a good job of it too for that matter. My wife is a former soccer player who continued to play soccer with the adult city league over the past few years, but now she's almost getting too old for it (most of the "adults" are 18-24), and it's too much punishment on her knees and ankles now. Plus it's amazing how many fights get started on the field between these girls over stupid things.
    She has made up a mixed CD of dance music and has been doing various exercises on her own in the living room, but her mind runs into roadblocks as to what to do next.

    I suggested looking into P90X as we watched the infomercials on TV over and over again. She said let's go for it. She's the type of person who will stick with it too, and when she does...

    It'll be fun...just need to take it easy at first so we don't get hurt too. I'll definitely cut it off a few weeks before Nationals, but get right back to it soon after.
    Daily Practices
  8. Saturday Swim and Haircut

    by , February 19th, 2011 at 10:57 PM (Swimming, Life, and Other Stuff!)
    This morning was a 3,000 scy workout with Nasti. I cannot quote the times of the descending intervals but I got to the point where I was just swimming straight through as hard as I could. There were no breaks between the descending sets.
    It went something like this:

    **400 Freestyle warm-up
    **1 X 25/ 50/ 75/ 100 freestyle
    **2 X 25/ 50/ 75/ 100 freestyle
    **3 X 25/ 50/ 75/100 Freestyle
    **4 X 25/ 50/ 75/ 100 Freestyle
    **100 Fly cool-down-long and stretched

    3,000 scy

    I treated myself to a haircut, facial, and eyebrow job at the Fredricks Aveda Institute where my eldest daughter is a student. I got all the services and a bottle of product for $52.00. Such a great value and a nice indulgence for me today!

    On President's Day (Monday)Gigi and I are doing a twin 5K workouts in separate locations! We did this on MLK day and will repeat this Monday. If any other bloggers out there want a piece of the cake or have great ideas for a fun 5K workout please post here or on Gigi's blog! If we keep this tradition up I may look into tee shirts for the occasion!!
  9. Beach day

    Today was a gloriously sunny and windless day, so I skipped the team scy workout in favor of a little swimming in the gulf. I had measured a 2K out-and-back course parallel to shore in each direction with google pedometer, and I chose to swim the eastwards one. I went out around 10am, and my water temp reading (in knee-deep water at the shoreline) was 61. It was a little colder than that out past the sandbar, but never uncomfortable. I swam down to the end of Rosemary Beach and back. It’s a nice swim course, because Rosemary has both interesting architecture and distinctive staircases from the bluff to the beach every 150 yards or so, so you feel like you’re making good progress as you swim along.

    I had to duck under a few waves to get out into swimmably deep waters (about 30-40 meters out), but once I cleared the sandbar the waves were just gentle and fun and bounced me along as I swam. I saw one stand-up paddle boarder a further ways out, but otherwise there was nothing and no one else out in the water. Aside from the entrances to ghost shrimp tunnels, I didn’t see any ocean life—the tiny fish I saw a few days ago have moved on—but the gulf did smell a bit fishy in a few spots, so there must be something out there somewhere! The water was really clear, and I could see the bottom the whole time I swam, so it was easy to follow the contours of the sandbar as I went along.

    It was a beautiful and exhilarating swim! I was glad to have no shiver response afterwards, and was able to warm up quickly in the sun on the beach with just my swimsuit on. I went back in in the afternoon for a shorter swim and some floating and playing in the waves. I’m hoping to repeat it all tomorrow!
  10. Healing at Last

    by , February 19th, 2011 at 05:57 PM (Workout Swimmer)
    Haven't had the energy or inclination to post in here recently. Sometimes I think I am bipolar, the way my mood shifts so dramatically, but I know it really is quite honestly based upon my day at work. If I get my theoretical lunch hour & get to swim on Tuesday's and Thursday's as promised, I am more positive, if not, then I am a grump for several days afterward.

    Today I feel very much like an old lady. My botox is wearing off, my endurance is questionable at best, and my enthusiasm for sports outside of the pool is seriously waning. We have the most beautiful day ever today, and here I am, inside, on the computer. I need a kick in the pants. Still waiting on when we're going to Nigeria, so I don't know if I can enter the Atlanta meet or not, and I already had to scratch the Auburn meet due to my stupid elbows. Wes is going to NCAA Nat's next month, and I can't go watch cause I just haven't got the guts to ask for time off, since I haven't been with the clinic for even a year yet. I am very proud of him, and how well he's done, despite having to switch coaches midway into the season. I think he will have a banner year once we see his final times next month. There I go, living vicariously through my children again!! So anyways, I've been swimming T & Th at lunch, getting in about 2500 each day, which is totally inadequate for my GTD goals, but the good news is that my elbows seem to be healing. So, anyone out there who has golfer's or tennis elbow - I have found the cure, I think!! After 15-16 months of pain, so much so that I honestly despaired that perhaps I just wasn't ever going to get well, I have managed to self treat. Three cortisone shots, several pills and lots of physical therapy later - not to mention the Kinesio Tape - and I find that taking 500mg Magnesium every night before bed, and using BioFreeze faithfully after every workout - and I am getting better. So much so that I didn't put on the Kinesio Tape today after practice -- so much so that I am actually getting excited about pushing it again - without fear of reprisal from my elbows!! Thank heavens there is a God, and He must have had some pity on me, because I'm finally on the road to recovery from this blasted injury!!
  11. Sat Feb 19th, 2011

    by , February 19th, 2011 at 04:15 PM (Ande's Swimming Blog)
    Sat Feb 19th, 2011

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    Dick Nichols pool SCY
    7:00 to 8:30 dove in around 7:10ish
    trained with Tyler "the Miler", todd the breastroke god, James fike, and marcio
    beside larry, paul, pat evoe and guy
    wore FS PRO jammers, getting kinda worn out

    swam easy till she stopped us round 7:15

    Main SET:

    4 x ??? on 2:00
    did 175's

    200 easy

    4 x ??? on 2:40
    did 225's

    200 easy

    4 x ??? on 1:20
    did a 500 fr fast cruise
    went 5:19

    8 x 100k
    started out on 1:20
    but was kinda tired so switched to 1:40 and cruised under 1:15's

    did a few 25 easy speeds and SDKs from a dive

    whitney timed my last one
    went 10.29
    roll off blocks in dick nichols pool

    met Beth my wife at world Gym
    lifted weights and did yoga class with beth
    I suck at yoga and imagine i'm gonna be sore tomorrow

    Next meets are:

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

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

    Updated February 22nd, 2011 at 10:24 AM by ande

    Swim Workouts
  12. Quiet Saturday at the Y pool

    by , February 19th, 2011 at 04:14 PM (Mixing it up this year)
    Most of the kids did not come today. It was nice to just have 2 swimmers to work with. Hot water as usual.

    One of my former swimmers was there too, as thin as ever. She is looking more and more anorexic every time I see her.

    10x100@1:45 Free
    500 Free kick w/fins just seeing if my toe could handle being in the fins
    5x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim
    5x200@3:00 Free w/paddles & bouy went 2:52, 2:45, 2:45, 2:45, 2:39

    the rest of this was with the kids
    500 Free broken 1,2,3,4,1,2,3,1,2,1
    20x25 Fly drills

    Total 4000 yards
  13. It sucks gettin old workout

    by , February 19th, 2011 at 03:56 PM (A comfort swimmer's guide to easy swimming)
    My bday is tomorrow so this is what Coach Kelsey had me do.

    SCY with Carrie and Daryl.

    Warm up
    300 Free

    B-day Set:
    59 x 50's on 1:00
    Alternated rounds with free and back. No breast or fly except # 59 was 50 fly "fast" (±40).
    Took an extra minute rest after every 10
    #1 50 smooth
    - free ave. 40, back 45
    #2 50 build
    - free ave. 38, back 43
    #3 1st and last 12.5 yards blastin' fast
    - free ave. 37, back 43
    #4 50 oh man...all blastin' fast!
    -free ave. 34, back 39
    #5 50 easy

    59 x 25's Kick/30 consistent pace
    - Did 20 flutter w/fins & board; 20 flutter on back, no fins; 19 dolphin on back w/fins. Essentially a continuous kick except to change equipment.

    swim 25 ez
    (out of time)

    Warm down
    200 easy back and free

    Total: 4950 yards
  14. Saturday Workout

    by , February 19th, 2011 at 10:02 AM (Pete's swim blog)

    500 Warm up

    3x50 IM Drill down swim back
    3 x 200 Free
    4 x 75 IM no free
    3 x 200 Free

    300 Kick
    200 Pull
    3 x 100 Kick
    200 Free

    100 IM
    200 Pull
    200 Free
    100 IM
    200 Pull
    2 x 100 Free
    100 IM
    200 Pull
    4 x 50 Free

    4 x 25 IM
    4 x 25 Free
    4 x 25 IM
    4 x 25 Free

    100 Cool down

    (5150 Total)

    Visited my friends at HSA today. Kind of a long workout. I'm seeing some big improvement on my breast stroke thanks to Allen's tips. Need to keep working on getting the kick narrower. It gets wider the more tired I get.
    Swim Workouts
  15. Friday recovery wo...Feb 18

    by , February 19th, 2011 at 12:12 AM (Keepin Track 2010)
    450 WU
    6x75pull on 1:10
    S 4x75 (25 p, 25k, 25s) IM order
    S 4x75asabove
  16. I needed a cap-mounted foghorn

    Today I swam the PCB Masters LC morning practice. After gushing in yesterday’s blog about how I loved swimming at sunrise/moonset, this morning I got neither—it was so very foggy that you could scarcely see 15 meters down the pool. We did an easy recovery workout—here’s how it went:

    1000 lcm warmup (200s, 200k, 200 IM drill, 200p, 200s)

    8 x 50 (25 easy/25 build) @ 1:00, odds FR, evens ST

    4 x 400 (100p / 200s / 100p) @ :30 rest [did the pull all FR, swim on odds IM, swim on evens FR/BK by 50]

    200 IM drill

    8 x 25 fast kick @ :10-:15 rest

    400 warmdown
  17. Friday, Feb. 18

    by , February 18th, 2011 at 04:07 PM (The FAF AFAP Digest)
    Swim/SCY @ OakMarr w/Speedo:

    Warm up:

    900-1000 various

    Main Sets:

    10 x 50 moderate @ 1:00

    10 x 25 @ whatever interval Speedo was doing
    8 burst
    2 fast shooters

    300 EZ

    Total: 2050



    For a person of at least moderately sporadic intelligent, I had an off day yesterday. Trying to be efficient, I scheduled my somewhat anemic body for blood work (lots of vials) and PRP (more blood draws) on the same day. I made it worse by forgetting to take iron and having some wine last night. Result: woke up completely flattened with no energy. So, as Speedo notes in his blog, I was NOT ready for any timed efforts. I kind of slogged through this workout next to Mr. Flutter Kick and Jazz Cullen Jones. Hopefully, I can show up next week to give Pete some competition.

    The PRP is going reasonably well given the diagnosis (tenosynovitis + arthritis). After the second treatment, there was some noticeable improvement/less pain on the outer part of my big toe. So this time the doc really focused on the inner part. It always takes a few days to ramp up the swimming after PRP. I was doing one foot push offs today, so the 25s suited me just fine.

    I'm hoping I feel up to going to my team practice tomorrow to get in some basic aerobic work while my foot calms down.

    Still need to sign up for the Warrenton meet, but I can't decide what to swim. I wish 100 fly were later in the morning.
    Swim Workouts
  18. A bit of sprinting today

    by , February 18th, 2011 at 01:10 PM (A comfort swimmer's guide to easy swimming)
    Friday, 2/18/11
    SCY, Solo

    Warm up
    400 swim as 200 free/200 back
    6 x 50 desc 3: 3/50, 3/55 all free
    8 x 25/30 Strong IM order

    Swim Set #1:
    1 x 100 free/3:00 smooth
    2 x 50/1:00 AFAP
    - free off blocks, 31±
    1 x 100 free/3:00 smooth
    4 x 25/45 AFAP
    - 2 back, 2 free, odds off blocks no times
    1 x 100 free/3:00 smooth
    8 x 12.5/30 AFAP
    odds back (spin drill), evens free; times 7-8

    Swim Set #2
    2 x
    Round 1 back, Round 2 free
    50 drill
    Dive 25 fast - 25 easy
    25 blast kick - 25 drill
    Dive 37 1/2 fast - 12 1/2 easy
    50 breath 7's or 9's
    Dive 50 fast
    -back was under 33, free was 32

    Swim Set #3:
    3 x 100/2:00
    #1 50 1-arm back/50 back swim
    #2 backstroke
    #3 reverse IM
    (was supposed to do 3 rounds of this but ran out of time.

    Cool down
    100 easy free

    Total: 2500 yards
  19. FAST Fri Feb 18th, 2011, 50's & 500's

    by , February 18th, 2011 at 11:54 AM (Ande's Swimming Blog)
    FAST Fri Feb 18th, 2011

    Subscribe to Ande's Swimming Blog

    This Fri & Sat is the 2011 Texas 4A & 5A High School State Swimming and Diving Championships
    2011 Class 5A State HS Championships Heat Sheet & Results
    2011 Class 4A State HS Championships Heat Sheet & Results

    The 2011 Missouri Grand Prix started today & goes through Monday

    Whitney Coached
    UT Swim Center, SCY, DIVNG WELL, which was way warm
    5:30 to 7:00 dove in around 5:35
    trained with Mike Varrozza and Tyler "the Miler"
    beside Guest & former UT Swimmer Chris Archer who's now in NYC, James Fike, Todd Bartee, Ned, Larry and Max
    wore FS PRO jammer

    swim till 5:45

    Main SET:


    50 fr fast in heats
    went 23.9

    150 easy

    500 fr strong on 12:00
    desc by rounds
    went 5:22

    150 easy

    50 fr fast in heats
    went 22 high

    150 easy

    500 fr strong on 12:00
    desc by rounds
    went 5:14

    150 easy

    50 br easy speed
    (3 strokes down, 4 strokes back)
    went 33

    150 easy

    Assigned 500 fr strong on 12:00
    Did: 200 easy speed

    150 easy

    changed into old B70 legskin

    skipped the fast 50 fr

    skipped the easy 150

    500 fr fast
    from a dive
    went 5:08

    should have been tougher on the last 100,
    just swam with a 2 beat kick instead of doing a 6 beat kick sprint, felt pretty strong & didn't die

    100 fr easy

    the old me would have prioritized the 50's and swam the 500's smooth, today I worked the 500's & cruised the 50's
    no NOON Practice today because of the meet

    went to breakfast and found a $20 bill on the ground in the parking lot by my car as I returned to it

    Next meets are:

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

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

    Updated February 18th, 2011 at 12:07 PM by ande

    Swim Workouts
  20. Friday, Feb. 18, 2011 5:00am

    by , February 18th, 2011 at 11:08 AM (Fast Food Makes for Fast Swimming!)
    I didn't do a whole lot of swimming this morning...just mostly a last minute splash before the meet on Sunday.
    Meet director sent me an email saying they couldn't take out the 2nd 30 minute warmup after the 400IMs, which is too bad. Looks like we'll be stuck at the meet later than needed. 11:00am has a 1-hour warmup. At 12:00pm, Approx 2 heats of 400 IMs, then another 30 minute warmup???!! Timeline shows the meet ending around 6:30pm or later I've got about a 2 1/2 hour drive home over the pass too, which sucks, but it'll get done.

    500 warmup

    5 x 100 @ 1:30 holding as close to my 500 pace as possible
    --went 1:01, 1:02, 1:02, 1:01, 1:01
    **I really wasn't that tired doing these, which could be a good sign, or maybe because I actually had almost 30 seconds of rest to recover on each one.

    After this I just went back an forth working on speedplay in different strokes, turns, did a few starts. Feeling really good. Watch out I come!!!