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  1. Sarasota Y Sharks Masters 5:30 Workout -02/24/10

    by , February 23rd, 2010 at 04:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 400 6:00
    2 X 200 3:00
    4 X 100 1:30
    16 X 25 :30

    1 X 300 kick

    2 X {8 X 25 kick*fast*} :45
    Short break between rounds

    1 X 200 *50 stroke/50 free* 3:30
    2 X 100 *50 stroke/50 free* 2:00
    2 X 50 stroke 1:00
    4 X 25 stroke*fast* :45
    Two times through.
    Choice stroke, no free/no IM

    1 X 100 easy 3:00
    1 X 100 fast 2:00
    Four times.
    Fast 100's are choice.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  2. More Backstroke!!

    by , February 23rd, 2010 at 01:26 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 2/23/10

    SCY, Solo

    300 swim free
    300 kick on back with 6-8 sdk off walls
    4 x 50 free on :55 build
    (around 35-6)

    Do the following straight through.
    swim 4 x 200 back on 3:25, make the interval
    (held 3:10 on these)
    Pull 4 x 100 free on 1:45 smooth
    (buoy only, ave 1:25)

    swim 3 x 200 back on 3:20, make the interval (was supposed to do these on 3:15, didn't make the interval so changed it to 3:20)
    (went 3:15 on these)
    pull 3 x 100 free on 1:45 smooth
    (ave 1:25)

    swim 2 x 200 back on 3:05, make the interval (push this)
    (I really fell apart here Not sure of the time on 1st on I think it was 3:20, took 10 sec rest and did another one in 3:20)
    pull 2 x 100 easy on 1:45 (this is your swim down)
    Total: 3500 Yards
  3. Birthday Workout completed this time

    by , February 23rd, 2010 at 01:18 PM (A comfort swimmer's guide to easy swimming)
    Monday, 2/22/10

    SCY most of it with swim buddy Carrie

    800 swim choice, mix strokes
    (did 200 free, 200 back, 200 kick, 200 pull)
    6 x 50 on RI :10 alt. drill/build by 25
    (did 1-4 IM order then #5 back and #6 free)

    swim 9 x 150 on 2:30 as
    2 x 150 free, 150 back;
    the 2nd 150 free of each set of 3 should be faster than the first; then, make the interval on the backstroke
    (1st 150 free each round was around 2:10-2:15, 2nd one was around 2:02-2:05, 3rd one kept between 2:15-2:20)

    12 x 25 on :45: odds 1/2 under, 1/2 over; evens choice; every 4th 25 FAST choice
    (on these I alternated between dolphin on back and dolphin on belly on the under/over
    did free on the 2nd 25 of each round and did fly-back-free on the fast ones)

    Then since I didn't get to complete the 5800 workout on Saturday, I continued on with the remainder of that workout:

    pull 10 x 100 free on 1:30 w/p&b
    swim 19 x 100 on 1:45, odds back, evens free

    150 easy swim down

    Also did a 45 min spinning class during lunch
  4. Lindsay Vonn's Swimming Tips to Me in 5 Panels

    by , February 23rd, 2010 at 12:39 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)

  5. Tue Feb 23rd 2010

    by , February 23rd, 2010 at 10:33 AM (Ande's Swimming Blog)
    Tue Feb 23rd 2010

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    Swim Center
    scy, main pool
    Whitney coached
    6:30 - 7:30
    swam with Tyler, Mike, Nate, Todd & Max
    beside Ritchie, Michael & Paul
    wore brief

    warm up:

    4 x 25 fl
    3 x 50 bk
    2 x 75 br
    100 fr
    50 easy
    500 fr 75%

    4 x 25 fr
    3 x 50 fl
    2 x 75 bk
    100 br
    50 easy
    500 fr 75% went 5:50

    4 x 25 br
    3 x 50 fr
    2 x 75 fl
    100 bk

    got out at 7:30 to make a 8:00 meeting

    2010 MEETS:

    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    # 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

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  6. Sleep Deprivation

    Class last night: 3000 yds total. Lots of backstroke (yay!) and some big distance freestyle sets. Just my kind of workout.

    Topped it all off by staying up till midnight to watch Olympic ice dancing. Congrats to Canada for its first ever ice-dancing gold medal! Tessa Virtue and Scott Moir were just phenomenal, and it was so great to see them get that much-deserved gold.

    Taking second were their training partners, Americans Meryl Davis and Charlie White, who capped a fairly amazing season with the silver medal. Both teams are coached by the incredible Maria Zueva, who looked like she was the happiest person in the building last night. What an absolute triumph, to have choreographed such wonderful routines for two talented young teams, and to take both gold and silver in an Olympic competition. My hat is off to this amazing woman!

    [Unfortunately, because We Must Have a European Pair on the ice dancing podium, the Russian team (Dom & Shabby) took the bronze, even though Americans Belbin & Agosto had the far superior free skate (his Elvis-meets-Jesus costume notwithstanding). This and the men's results have convinced me that athletes get extra points for Skating While Russian. Poor B&A--they got hosed. ]

    Alas, reveling in such splendor comes with a price: the alarm clock goes off five hours later. Gaaaaahhhhh! There is not enough coffee in the world to keep me awake right now.

    Oh, well. It's the Olympics. It's worth it.
  7. Good push set today

    by , February 23rd, 2010 at 07:34 AM (Mixing it up this year)
    Decided to do my usual 5x100 1/2free 1/2back pulling but this time on a much faster interval and yes I made everyone with time to spare.

    10x100@1:45 Free work the turns dolphin kick to red line
    500 Free kick w/fins every 3rd lap fast
    5x100@:05R Back kick w/fins #1&5 streamline, #2 arms perpendicular, #3 fashion model, #4 partial recovery
    5x100@1:30 1/2free 1/2back w/paddles & bouy went 1:26, 1:26, 1:25, 1:24, 1:24
    500 pull w/paddles & bouy as 50 free/25breast/50back/25fly repeat 3 times and then end with 50free
    500 alt 50 free 50 1 arm fly

    Total 3500 yards
  8. Monday, Feb. 22

    by , February 22nd, 2010 at 08:42 PM (The FAF AFAP Digest)
    AM Drylands, 45 minutes:

    broomsticks twists, 1 x 25
    bent over rear delt flys, 30 x 2 x 15
    Icarian lever incline pull, 75 (?) x 2 x 15
    hanging straight leg raise, 2 x 15
    one legged squats, 40 x 2 x 10, each leg
    single arm lat pulldown, 55 x 2 x 15, each arm
    squats w/12 lb med ball throw & catch, 2 x 15
    pushups, 3 x 15 (1 set regular, 1 set elevated, 1 set feet stacked)
    box jumps, 1 x 10
    broad jumps, 1 x 10
    rock star jumps, 1 x 10
    wall squat, 2 x 1:00
    handstand on wall, 3 x :45

    external & internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25

    PM Swim/Solo/SCY:

    Warm up:

    800 various

    Aerobic Set:

    8 x 100 @ 1:30
    odds = backstroke w/fins, 3rd 25 UW shooter
    evens = single arm fly

    Speed Set:

    This is a modified Geek set, modified for lazy sprinter types:

    2 x 50 fast w/fins @ 90% @ 1:30
    (did backstroke, went 25s)

    1 x 100 (50 EZ + 50 front scull)

    6 x 25 flutter kick w/board AFAP @ :45

    1 x 100 (50 EZ + 50 front scull)

    4 x 75 russian breast drill, no pullouts @ 1:30
    (very tiring drill, but I like it)

    1 x 100 (50 EZ + 50 front scull)

    6 x 25 AFAP shooters on belly @ :45

    1 x 100 (50 EZ + 50 front scull)

    2 x 50 fast w/fins @ 95% @ 1:30
    (did back, went 24.5 ish)

    100 EZ

    100 EZ breast kick w/board

    Total: 3100



    The legs were pretty tired today after drylands and/or yoga every day since last Thursday. I considered not doing the speed set, but decided to forge ahead. Tomorrow, I'm not sure what I'm going to do, but it will be recovery. Oh, I have to take Mini to the gym again, so I'll probably do some work there.

    I had a checkup with my eye doc today. Good timing, as my darn eyes are sore again. I've probably just been neglecting them, not dumping in enough refresh and genteal. Sigh.

    Mr. Fort is going in for an hour of VO2 max, lactate threshold and body fat testing tomorrow. His trainer (for his hip/hamstring rehab) got him intrigued. The trainer says that girls tend to be more wimpy than guys on the test. I think that's a slur against Big Noodler.


    While there, I read the US New & World Report newest issue on aging. Here is what I recall:

    1. "DNA is not necessarily our destiny." Genes seem to be instructed, in part, by a drive that can switch them on or off. (I recall this as well from the recent WSJ article on lactose intolerance.) As you age, genes become switched on or off in appropriate ways. There are some things that can apparently help these glitches -- exercise, low stress, nurturing. Stress is particularly bad b/c even if it abates the exposure part is "memorized" and repeated by the gene. Lovely. I suppose adult onset allergies are caused by this same switching off of a gene(s).

    2. Researchers believe the aging process is elastic and can be manipulated. For example, through calorie restricted diets -- thought there is no hard science on this point. Exercise causes athletes to have longer telomeres, the protective ends of DNA. This lowers the risk of heart disease and cancer.

    3. Nutrition is very important. Doh. The trend in aging people is toward obesity, as Geek knows and complains about. One stat that caught my eye was that a typical woman in her 40s now weighs 168 pounds as opposed to 143 in the 1960s. Yowsa!

    4. Paying attention to what you eat isn't just about controlling weight. We need to get the right amount of vitamins and minerals. As we age our bodies produce less B12, D and calcium. These typically need to be supplemented for most people. Once you reach 50, you apparently need 1000-1200 mg of calcium per day. I notice that's what I'm getting in the horse pills I started taking.

    5. Your job may literally be killing you. Even if one eats exceedingly healthily, if you hate your job or have intense job stress, it will influence your health and longevity and make you more prone to heart disease. The worst situation of work is one of high demands and little control.

    6. Hormones: Younger women tormented by hot flashes are being increasingly prescribed ultra low dose hormones. For awhile, after that study 7 years ago, hormones were all taboo. But that study didn't necessarily apply to peri-menopause or menopause symptoms. I think it dealt with hormones used to treat other health issues and the women in the subject were older. Still, it's recommended that one is not on hormones for more than 5 years. There are tips for "managing" peri-menopause the "natural" way. (Screw that, I was already doing all that to no effect.)

    7. Cramps -- I understand that magnesium may be the most helpful in managing cramps. My doc recommends 250-500 mg per day. Apparently, magnesium has muscle relaxant properties. I was almost completely cramp free today.

    8. Dr. Jaegermeister PM'd me that there is no medical benefit to not drinking during yoga. So I will carry on with being a "heavy drinker." The free medical advice is so awesome. Always appreciated.

    Updated February 22nd, 2010 at 10:33 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  9. Blitzed! 2/22/10

    by , February 22nd, 2010 at 08:17 PM (The Labours of SwimStud)
    Cor blimey! Love a duck!
    I felt my workout today...I don't know what I was thinking when I wrote it out but it was fun and fulfilling to do. I spend two days at my kids' swim meet this weekend...early starts and lots of standing in flip flops makes for tired leggies!
    Warm Up
    200 Swim
    200 Kick
    200 Pull with paddles
    4 x 100 Swim snorkel 1:45 desc 1-3 , 4 ez.
    Sprint Set
    10 x 50 FR 2:00 Fast. Worst :35 best :31 all from a push. Did a 2 breather in there too!
    5 x 50 1:00 EZ recovery
    IM SET
    10 x 25 Fly 1:00 did some fast ones and a couple of slower ones for rhythm and feel..feeling happier about my fly.
    4 x 50 1:00 EZ recovery
    5 x through:
    100 IM 2:00 Moderate pace.
    100 FR 2:00 EZ
    Got all of the IM sub 1:40 and one 1:35 which for me in practice is good!
    Kick Set10 x 50 1:30 Fast. Went sub 1:05 on all but one of them and hammered in the last few to swim under 1:00.
    Cool Down
    6 x 50 1:00 EZ
    Well I hopefully honed in on the short FR events today and decided that a good way to make a nice workout was to go into a bit of Fly stroke work and add IM.

    After wards I lifted weights and felt pretty strong considering but my legs did feel a little tired on the press...

    Updated February 22nd, 2010 at 08:51 PM by SwimStud

  10. Tranquility

    by , February 22nd, 2010 at 06:32 PM (Meet Director's Path to Tranquility)
    There were a few problems with the final results, so before submitting to the USMS Top Times and Top 10, final final results were compiled.

    First, there was a 50+ year old gal who didn't show up at the meet, but somehow ended up with a 0:25 time in the 50-free. This is what happens when swimmers switch around their lane assignments during the meet and the results recording doesn't catch on. Second, the abbreviation for one of the relay teams was mixed up in the relay results due to my error. (WMS could be Warrenton Masters or Winchester Masters, right?) Both were corrected before the Hytek files were submitted to J-Rod.

    Comments from the meet swimmers included requests for meet records in the Coconut Relay, for holding the 500-free the night before (hmm.... maybe), and for automatic timing. We get that last one every year. It would be nice, but the cost and our lack of experience with it are the drawbacks, (not withstanding the possible problem of a shorter pool length.) I wonder if swimmers would be willing to pay an additional $7 for it, along with an additional $4 for online entry? I was thinking of adding a $4 surcharge next year for only those entering online, since I hear some triathlons and OW swims do that only for credit card entries. But hey, I am retiring from meet directorship (and can now concentrate on the Colonies Zone web site again). Next year, my rocking deck chair will be pointed toward the setting sun.

    Overall, the meet and planning went rather smoothly without any major incidents. So sorry about that; I imagine readers were hoping for some juicy drama to spice up this blog. Everyone loves a good disaster.

    Still, if you enjoyed the voyage to the Tropical Splash from the captain's seat, or if you learned anything, please drop me a line. If you didn't or didn't, please don't. Although I did not earn any blog stars, (I did pick up a few blog friends along the way), I still enjoyed blogging and reading the comments left. And, I learned a few things from you.

    I now close the final chapter of my telenovela.


    Updated February 22nd, 2010 at 07:26 PM by Rnovitske

  11. It was a dark and stormy morning.

    An intense lightning storm woke me up this morning at 4:30, about half an hour before my alarm was scheduled to wake me up for 6 am workout. I got up and watched lightning strikes over the gulf for a bit (it was pretty cool!), then turned off my alarm and went back to bed. Good callóit stormed all morning, and the pool was not open, so no workout.

    By noon it was sunny and warm, though, so I made went to the now-open pool to swim a short workout on my own. Swim buddy Ray was at the pool (heís always at the pool!) so we did the main set together.

    1000 scy warmup

    15 x 100: odds easy BK @ 1:45, evens FR starting at 1:45 and descending the interval by :05 on each one (down to 1:15) [I worked on keeping a constant kick on my FRs. A couple of times early in this set I got lost on my turnsóI forgot whether I was in the middle of FR or BK (my mind must have been wandering bigtime). I had to look over at Ray to figure it outóhe usually swims with a snorkel, but takes it off for backstroke. Itís weird that I can keep track of the intervals but forget completely what stroke Iím supposed to be swimming.]

    500 moderate done as 25 Kick / 25 Swim / 50K / 50S / 75K / 75S / 100K / 100S

    200 warmdown

    I think I managed to spend the only sunny part of the day in the pool. Itís now clouded over again and is threatening to turn into a dark and stormy evening.
  12. Sharing a Lane

    Weekend workout: 2800 yds total.

    Worked a lot of flip turns yesterday. I've been taking AZTimm's advice and adding yardage-with-flips gradually, 25 yds at a time, hopefully building up to longer freestyle sets, where I can flip continually without becoming exhausted and having my form completely break down. This definitely seems to be working.

    The backstroke turns are slower to come, because of timing issues--figuring out exactly when to turn from back to front, do that last freestyle pull, and somersault. Coming off the wall is easier, but finding that sweet spot going into the wall can be fiendishly tricky.

    Also I'm working on freestyle flip turns when I'm swimming along the lane line and circle swimming. That way, if I have to share a lane in class, I can still do the flips. What I was finding is that I can flip fine so long as I have the lane to myself, but that so rarely happens in class. Although I had a lane to myself yesterday, I practiced the turns as though there were someone else with me. We'll see how well things go in class tonight.

    More hour swim goodness: last year, my average 50 split was 56.74, and this year it improved to 55.915. My split deviation improved from 1.325 to 1.040. So not only was I faster, I was more consistent. One goal for next year's hour swim is to get the standard deviation down below 1.00.
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 Workout -02/23/10

    by , February 22nd, 2010 at 02:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    10 X 50 :45

    1 X 400 kick

    1 X 50 kick*moderate* 1:15
    4 X 25 kick*fast* :45
    Three times through

    1 X 300 IM 5:15
    2 X 150 50 fly/50 back/50 breast 2:45
    3 X 100 IM 1:45

    1 X 100 easy 2:30
    1 X 50 @100% 1:00
    Four times through, choice.
    Pick up rest after the easy 100.

    4 X 150 free 2:30
    4 X 200 free 3:15
    Intervals are longer to allow for fast swimming throughout the set.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Mon Feb 22nd 2010

    by , February 22nd, 2010 at 10:38 AM (Ande's Swimming Blog)
    Mon Feb 22nd 2010

    Swam on Sunday noon practice
    took it easy
    Jon, James, Tyler, Max & Neil Randall, 35 a former aggie were there.

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    Swim Center
    scy, main pool
    Whitney coached
    5:30 - 7:00
    swam with Mike, Nate, & Todd
    beside Tyler Doug Beth, Kelly, & Phillip a new swimmer who swam for SMU
    wore B70 legs

    warm up:
    500 easy

    18 x 75
    01 - 06 fr on 0:50 (a challenging interval)
    06 - 12 k on 1:15
    13 - 18 fr on 0:50 (a challenging interval)

    50 easy

    9 x 150
    1 - 3 fr on 1:40 (a challenging interval)
    4 - 6 k on 2:30
    7 - 9 fr on 1:35 (a challenging interval) (left 3 sec behind todd) made it

    16 x 25
    odds easy on 30
    evens fast fly on 30

    50 easy

    2010 MEETS:

    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    # 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

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

    by , February 22nd, 2010 at 08:24 AM (Swimming, Life, and Other Stuff!)
    Nasti's Practice//SPRINT//

    **400 Freestyle Warm-up
    **200 Flutter kick with Board
    **Super 500 (Free on intervals/stroke on recovery)
    **4 X (8 x 50 free descending pace-1:10/1:05/1:00/55:00/50:00/45:00/40:00/35:00)
    **Easy mixed stroke 300 warm-down

    No working out for me today! I have classes all day, a staff meeting from 3:15-5:00. and a District Wellness Committee Meeting across town from 5:30-7:30. After that I agreed to do something for eldest daughter.
    There's always tomorrow I guess.
  16. Decent start to the week

    by , February 22nd, 2010 at 07:35 AM (Mixing it up this year)
    Fter seeing on Saturday how bad I am at kicking I decided today was a good day to kick. Felt awesome on the last 500 working the turns, the little things are starting to come together.

    100,200,300,400@:15R Free
    8x25@:45 Free kick every 3rd fast went 27 and 26
    5x50@1:00 Free w/paddle rt arm only
    8x25@:45 Free kick every other fast went 26,25,24,24
    5x50@1:00 Free w/paddle lt arm only
    8x25@:45 Free kick all fast held 26
    5x50@1:00 Free w/paddle on rt arm 4 kicks on paddle hand
    5x50@1:00 Free w/paddle on lt arm 4 kicks on paddle hand
    400 Free kick w/fins
    500 Free EASY swim but work the turns don't take first stroke till at the red line approx 7.5 meters good streamlines and dolphin kick

    Total 3500 yards
  17. Birthday workout was a big bust

    by , February 21st, 2010 at 09:33 PM (A comfort swimmer's guide to easy swimming)
    As yesterday was my 58th birthday, I had planned to do a big workout of 5800 yards to comemorate the big evnt. It was my intent to do 58 x 100, mixing it up with the different strokes, pulling and kicking and to do it in sets of 10. My workout buddy Carrie came to swim it with me and if you've read Chicken of the Sea's blog you'll see that she did it too.

    If you've read Chicken's blog you already know that a little pool accident interrupted my workout about midway through.

    The planned workout was:

    Swim 10 x 100 on 1:45, odds free, evens back

    Kick 10 x 100 on RI :10, 1-5 w/board, 6-10 no board

    Pull 10 x 100 free on 1:40
    I did 1-5 with both paddles & buoy then did 6-10 with the buoy only

    This is where disaster stuck. A group of special needs adults come to the pool every Saturday afternoon for an hour. One of them had an accident and the pool had to be vacated.

    The following is what I had planned to do but was unable to complete;

    10 x 100 back on 1:50
    10 x 100 on 2:00, odds IM, evens free
    8 x 100 choice on 1:40, last one easy

    Total 3000 yards

    Today I went to the gym and ran 3.5 miles
  18. Swim + Yoga, Sunday, Feb. 21

    by , February 21st, 2010 at 06:37 PM (The FAF AFAP Digest)
    Swim @ GMU

    Swam in a lane with Barb & Cheryl

    Warm up:

    5 x 250 of various stuff
    I did my usual 700 variety warm up and 200 fly drills

    8 x 75 kick @ 1:30

    Assigned to use a board and "tap" toe on the water every 2nd 25.

    Barb and I did them all backstroke kick. I wasn't paying much attention to the times. Think I was going 1:04s or so.

    50 EZ
    Didn't do it, too busy chatting w/lanemates

    Aerobic Stroke Set:

    3 x (3 x 150) @ 2:30

    50 fly/100 back
    50 back/100 breast
    50 breast/100 free

    I did the "Roddin" turn on my back to breast transitions.

    50 EZ

    Speed Set:

    20 x 25 w/fins @ :30

    2 fast UW kick + 2 fast swim w/15 UW + 1 EZ + extra 30 seconds rest

    I did them all back shooters. Seemed to be going high 10s-11s.

    100 EZ

    Total: 3500

    Barb showed me a new dolphin kick/fly drill she's been doing with the USA-S team she trains with. It's called The Fish. Not sure I can described it very accurately. You go fairly deep underwater on your side with your back arched, head back and arms in airplane position and dolphin kick that way initiating the kick with your head. I tried a few times and ended up in another lane. lol I'll keep at it though.

    Hot Yoga:

    After a few hours rest, I ventured to the hot yoga studio. It was very hot again, but I survived. Ran into an old masters swimmer/tri friend I hadn't seen in years. It seems that a lot of tris are at this studio.

    One thing that escapes me is that it's deemed a badge of honor to get through the class without drinking. I'm not sure why this is such a desirable thing. And certainly not for me with my hydration/cramping issues.



    Great to swim with my team again! I love swimming at GMU on Sundays b/c I get a good aerobic workout and can concentrate on the real speed and lactate work on solo swims. Quite unlikely I would have done 9 x 150 on my own ...

    Mulling over what sets to do tomorrow ... Any suggestions for good sprint sets?

    Mini Fort didn't complain about being sore today either. I could definitely feel the tricep work yesterday. Mini (who still needs a new name) took a bunch of photos of us yesterday after our gym/lunch/visit to the MAC counter, and I've attached a couple here. We used to have the same hair color. lol

    I think I was inadvertently glutened again at the restaurant last night, though I didn't think I was eating anything with gluten. I'm all itchy, rashy and bloated today. Blech. And, for some reason, the intense sweating in bikram make me itchy afterward as well.

    Updated February 22nd, 2010 at 09:07 AM by The Fortress

    Swim Workouts , Yoga
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  19. Gym w/Mini Fort, Sat., Feb. 20

    by , February 20th, 2010 at 11:19 PM (The FAF AFAP Digest)

    My daughter is showing interest in an actual dryland/weight routine, particularly in strengthening her legs. (She's done no leg work in a couple years, or even kicking, b/c of knee issues.) So I took her to the gym today and showed her the ropes. More of a conventional workout than I would typically do, but she wasn't interested in doing "abs." And, truthfully, after watching her russian twists, she can probably school me in "abs" (though maybe not "core). Interestingly, her coaches are talking about doing "ab ripper X."

    Here's what I did (her weights were all lower):

    bicep curls w/bar, 40 x 2 15
    P90X squat X press w/DBs, 40 x 2 x 15
    leg press, 410 x 2 x 10
    leg curls, 80 x 2 x 12
    leg extensions, 100 x 1 x 8, 80 x 1 x 12
    lying overhead tricep press, 50 x 2 15
    standing overhead tricep press on cable machine, 65 x 2 x 15
    Icarian incline lever pull, 90(?) x 2 x 15
    russian twist w/25 lb plate, 2 x 25
    box jumps, 2 x 10
    push ups w/one foot on top of other, 2 x 25
    back extensions w/25 lb plate, 2 x 15
    squat swings w/25 lb plate, 2 x 15
    reverse flys on double cable machine, ? x 2 x 15

    seated straight arm dips, 60 x 2 x 25
    seated scapular squeeze on cable machine, ? x 2 x 25 (couldn't figure out the weights on this machine on quick inspection)
    external and internal rotators, 10 x 2 x 15, each arm

    Mini rushed me home, didn't let me stretch and I got too busy to stretch later.


    Feeling much better today. Practically bursting with energy. Just got back from what I hope was a gluten free dinner with friends and hope to get to my am swim practice at GMU tomorrow and perhaps hot yoga in the afternoon.

    Has anyone seen Shutter Island? I read the the NYT and the Post panned it, and the WSj loved it. I was hoping it would live up its Hitchcockian previews.

    Updated February 20th, 2010 at 11:43 PM by The Fortress

    Strength Training and Dryland Workouts
  20. Steve from Irving Masters, nice to meet you...

    by , February 20th, 2010 at 06:46 PM (Random Nonsense)
    ... and thanks for kicking my up and down the pool.

    Back story: My wife and I had a theory that if anyone was swimming faster than us at Lifetime Fitness in Flower Mound, Patrick Brundage must be in town. So during my 300s, I notice the guy in the next lane is swimming sans noodle at a rate and distance comparable to me. Odd, he doesn't look like Patrick...

    Here is the workout

    Warm up
    - 500 free ez
    - 400 Kick IM order with board
    Main Set
    - 4x300 free focus on technique on 5:00 (about 30s rest)
    - 6x200 IM on 3:45 maintain 30s rest
    - 12x100 free on 1:30 short rest set
    Cool down
    - 500 ez

    Steve (the guy in the next lane I learned) asked me if I was doing a set as I finished the 300s. I told him I was about to start 6x200 IM set, but he just wanted to do some freestyle. I told him the next set was 12x100s free on short rest if he was going to be around that long, and he said that he was. After the first 200 IM, he asked to join the IM set (maybe he thought I was good until he saw my first one), and proceeded to beat me by at least 5 seconds on each one. Then on the 100s he beat me on every wall, giving him a half body length lead on every finish. We were about even speedwise between the flags.

    Take a look at that workout. As a solo workout, it would have been pretty easy, but with Steve in the next lane I was so tired I wasn't sure I could amoeba swim the cool down.

    Thanks Steve.