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  1. Thursday 4/9 - No sleep for the coughing

    by , April 9th, 2009 at 07:44 AM (Mixing it up this year)
    Another night of no sleep, went to bed at 8:30 just about ready to hopefully drift off around 10:30 I get a page from work. Once that is taken care of cough till about 2:30 then up at 4:30 again. No sleep for the weary.

    Managed to stop coughing long enough to swim pretty good this morning. Nothing hard except maybe on my kicking. Back muscles are feeling much better today. Now if I can just get this allergy thing under control.

    500 Free every 3rd lap kick
    5x100 @ 2:00 Back as 50 swim/50 double arm
    1000 kick with fins alternate 100 free kick on side/100 back kick 6 kicks on each side with rotation
    8x50 from blocks 1 for each race I will do at Nat's
    500 Free EZ every 3rd lap with over kick
    100 back ez

    Total 3000 yards

    Updated April 9th, 2009 at 09:17 AM by Donna

  2. Weights + Ellipse, Wednesday, April 8

    by , April 8th, 2009 at 08:31 PM (The FAF AFAP Digest)
    Hit the gym in the am this time. A little bleary from lack of sleep. Every time I travel to the west coast, I wake up at 4:30 am or so every morning and can't get back to sleep. (This is one of the main reasons I didn't consider Clovis.) Still had a good workout.


    decline bench press on Hammer machine, 120 x 2 x 10 (I increased weight like Jazz suggested (+30 lbs). I am such a good student. Or a puppet. Not sure which. lol)

    iso-lateral front lat pulldown on Hammer machine, 140 x 2 x 8 (I've finally caught up to the buff Elise who just posted a cool profile pic of the "guns".)

    V Squat on Hammer machine, 200 x 2 x 15

    alternating hammers, 20 x 2 x 20

    3 x 5 pull ups
    3 x 5 chin ups

    hanging reverse ab crunch, 2 x 15
    hanging twisting ab crunch, 2 x 15
    (I think these would be much easier with slings. Just hanging is pretty hard. Think my shoulders will be sore tomorow.)

    incline crunch, 2 x 25
    decline reverse crunch, 2 x 25
    back extensions w/25 lb weight, 2 x 15
    elevated hip lifts, 2 x 25
    long arm crunches, 2 x 25
    ab roller, 2 x 15
    (This is the first time I've done this. Seems like a good exercise that hits all the muscles from the knees up.)
    elevated horizontal scissoring, 1 min
    elevated vertical scissoring, 1 min

    2 x 5 minute stretching

    Know I'm forgetting something I did ... did that last time too.


    30 minutes on ellipse.

    Wasn't moved to swim and didn't really have enough time after the long gym session. Trying to think of a good workout for tomorrow ... I miss my MF and doing more backstroke.


    Saw a couple crossfitters at the Y today. they were doing Kipping pull ups. Studly girl cross fitter seemed to be doing sets of 10. I decided to try a few. I couldn't really get the motion down right. Think you might have to have someone help you or practice for awhile. I couldn't figure out how to get up enough speed either.

    I also tried the Saxon side bend. Started off with waaaaay too much weight, obviously vastly overestimating my oblique/core srength and almost fell over an exercise bench. lol

    Couldn't find a machine to do external rotators on ... WTH? Couldn't find any 3 pound hand eights for RC work either. I think they may be in the land noodler room ...

    Updated April 8th, 2009 at 09:13 PM by The Fortress

    Strength Training and Dryland Workouts , Spinning
  3. The Midweek Manic Session

    by , April 8th, 2009 at 08:29 PM (The Labours of SwimStud)
    OK well not quite. The pool has been blighted by an upsurge of noodlers and good lappers alike the past few weeks. It's mean having to break off good sets and do 50's in circle swim with folks that are not quite as fast as me....but better than nothing..anyhow today's workout:

    5 x 100 FR
    5 times thru:
    200K fins and board :20 RI
    200FR 3:45
    200 EZ
    6 x 50 2:00 going 35's...
    3 x 100 Snorkel
    4 x 50 Paddles

    Coach told me later to sprint first then do the aerobic sets with the lactate in my system...

    Went to lift got around all the equipment I wanted and included 3 sets of chin up s and pull ups.

  4. 08Apr09 Rain @ the Y

    by , April 8th, 2009 at 07:19 PM (Swim like an Orca, but faster !)
    Good to have some rain in Norcal.

    Warm up 500

    8x25FR DES in 4's :30
    2x50 K strong :60, 25 Stroke drill :30
    2x25 stroke swim :30 25 FR drill :30,
    2x50 FR swim :60

    4x50 FR Sprint (:28, :30, :32 :32)

    100 ez

    Focused on streamlining, SDK and breakouts. Strokes were BK and BR as these need the most attention.
    This was only the first set of Pat's w/o for today, with some 50FR sprints thrown in here and there (I think it was for today), Once I got the pattern down, it was fun to do, and a great way to get in some intervals without realizing it!
    I decided to wait for the Long course meet in Santa Cruz for my next meet, there is another Pacific Championships in the fall and I will be ready for that one!
  5. Relieved

    by , April 8th, 2009 at 07:17 PM (Elise's Fitness Fun)
    Well, I was so glad to find out that the place on my toe that was removed a week ago is benign. I can sleep a little better at night now.

    Did 25 miles of biking, 18 of it with a group. Felt pretty good. The wind was a little tough, but having people there to talk to made me forget about it. Such a difference when you have a group to train with!

    I have to confess that I had so much more fun biking than I have with running lately. I may not be able to run as much as I had planned because I want to get out and have fun biking!
  6. Day 7....finally!!!!!

    5x100 FR@2:00
    5x100 Kick@2:00 w/fins FL/BK - FR
    100 EAsy
    8x50@1:00 Odds FL/BK Evens FR
    5x50 FR@:45 w/fins
    5x50@1:00 w/fins BK/FR
    200 Easy

    2200 SCY Solo

    Was even able to attempt a few strokes of Fly during warm down...with no pain at all!!! Yay!!!
  7. 4-08-2009 Aerobic Fly/Back

    by , April 8th, 2009 at 01:05 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Elisa "I Will Beat You With My Whistle" Morton!

    200 free
    100 one arm fly
    100 one arm back
    100 free
    6x25 fly choice drill on :35 - I did 1 arm right, 1 arm left, 1 full stroke for these
    6x25 back choice drill on :40 - I didn't do drills as much as I just tried to over exaggerate my roll and get a good catch
    6x25 free descend 1-3 on :30

    Main Set:
    2x150 on 3:35 - alternate 25 fly/25 free
    2x150 on 3:35 - alternate 25 back/25 free
    2x150 on 3:45 - alternate 25 fly/25 back
    2x150 on 3:05 - free (last one is a warmdown)

    2150 meters

    Well, I re-read the article on fly kick timing in the USMS magazine from a year or so ago and tried to wait on my first pull until after I finished my first big kick. The 6x25 drills felt pretty good and the first 150 felt pretty good. I fatigued on the 2nd lap and switched to one arm. I WILL figure out this stupid stroke. My backstroke feels like it's improving a lot. I was actually able to notice that I pause a little bit when I extend my right arm and it causes me to sink. I concentrated on starting my pull just a bit sooner and it seemed to even out my stroke. Overall, it just felt much stronger than it has in the past!
    So, progress is evident, just not enough for me in the fly. But it will come.
    Swim Workouts
  8. Wed Apr 8th, 2009 Nats in 4 weeks & 2 days

    by , April 8th, 2009 at 12:26 PM (Ande's Swimming Blog)
    Wed Apr 8th, 2009

    Exercises at the Swim Center

    bands 15 reps 1 purple
    6 pull ups

    10 reps 2 purple
    6 pull ups

    10 reps 2 purple
    6 pull ups

    May 8 - 10
    4 weeks & 2 days / 30 days

    7:45 - 9:00
    Whitney Coached
    TSC scy main pool
    swam with Tyler, Jon, Russell, & Larry
    Arrived early

    warm up
    4 x ( 100 fr, 50 k, 50 non free)


    4 rounds of
    25 fr 1 breath
    rest 20 sec,
    50 FAST,
    rest 20 sec
    75 fr
    rest 20 sec
    100 FR fast
    rest 20 sec
    400 fr rest 30 - 60 sec

    DID 4 rounds of (one fl, bk, BR, & fr)
    25 fr easy rest 20 sec
    50 fast rest 20 sec
    25 fr easy rest 20 sec
    50 fast rest 20 sec
    4 x 50 rest 30 - 60 sec

    Assigned 5 x 100 FR fast on 1:30

    Did 5 x 50 FR fast from a dive on 1:30
    went 25's & 24 on #5, did at least 6 SDKs

    50 easy


    22.4 WR in the Mens 50 LCM Mariposa

    [ame=""]YouTube - 50 Mariposa/50 Butterfly Rafael Muñoz World Record[/ame]

    100 fly 50.5
    [ame=""]YouTube - 100 Mariposa Record Europa Rafael Muñoz[/ame]
  9. Kickin' it!!

    by , April 8th, 2009 at 12:23 PM (A comfort swimmer's guide to easy swimming)
    Lots of kicking today
    SCY with Carrie

    400 swim free
    200 IM drill
    200 pull back (no paddles)
    swim 12x25 on 30 build to about 85% choice
    (did 2 rounds of 2 free, 2 back, 2 fly)

    Main Set
    kick 8x50 on back with monofin w/15 sec. rest, descend 1-4, 5-8

    (the times were all over the place but ranged from about :38 to :34. Did these on :50)
    100 easy

    kick 8x75 w/zoomers and board w/15 sec. rest: middle 25 of each 75 is FAST

    (was coming on these at about 1:05, a few were faster, a few slower)
    100 easy

    swim 8x50 back on 1:00 w/8 kicks off each wall; descend 1-4, 5-8

    (8 kicks off the start wall was no problem, on the turn end I did a few in 8, most in 7 last one 6. Kept the times at 45->42)

    200 easy swim down choice


    40 minute spin class at noon today
  10. Wednesday 4/8 - Hurting from massage

    by , April 8th, 2009 at 07:38 AM (Mixing it up this year)
    The massage did what it needed to do but now I have the 2 day wait for the muscles to start feeling better. My Lats were really tight, they are still hurting but the ache is gone so I know I am on the mend.

    Today was just some easy swimming working on a long reach, pace and proper breaststroke form.

    500 Free as 50 swim/50 drill choice of drills
    500 Free kick with fins varying position holding the kick board was alitte painful
    500 Free pull with bouy only nice and long stroke
    10x50 @ :55 Free hold pace went 43,43,42,41,41,40,40,39,39,38
    4x200 @ 4:30 Breast #1 kick w/fins #2 swim w/fins #3 drill #4 pull
    200 Fly kick w/fins streamline
    500 Free as 50swim/50 drill choice

    Total 3500 yards
  11. Apr 7th 0515am at the Y

    by , April 7th, 2009 at 11:29 PM (Swim like an Orca, but faster !)
    4x (150 FR, 100 Stroke drill) think I missed the last stroke drill - 2 BK one arms, FR fist/catch-up.

    12x75 (6x 25K / 50 Stroke drill,
    6x 25 K / 50 FR)

    3x200 FR 2:55
    2x75 IM 1:30
    1x150 FR 2:15
    2x100 FR 1:30
    2x100 IM 1:30

    3x75 K

    Cool 400


    Borrowed one of Pat's w/o's. The 1000 yd warm up was a bit tiring, had a hard time making intervals. I shown only what I completed of a 5000 yd workout. Tomorrow I will focus on FR only.
  12. Spring Break IIII

    by , April 7th, 2009 at 11:12 PM (Swimming, Life, and Other Stuff!)
    Just a quick blog for now....."Rescue Me" (Denis Leary is so hot!) starts a new season tonight and I need to watch it!

    Run = 46:00 (6 miles)

    Swim w/NASTI'S

    1) 500 freestyle warm-up swim
    2) 10 X 50 Free on 1:00
    3) 4 X 200 (1 and 3 dolfin kick on back, 2 and 4 easy freestyle)
    4) 4 X 25 Fly on 45:00
    5) 10 X 50 on 1:00 (6 freestyle, 4 backstroke)
    6) 300 cool-down swim (alt freestyle/backstroke)
    2,800 yds.

    Weights in the am tomorrow before i swim!
  13. Tuesday, April 7

    by , April 7th, 2009 at 08:08 PM (The FAF AFAP Digest)
    Spent the morning at the Desert Museum. Very nice! Was in a convertible and walking around for many hours in the sun. Got to the pool, hopped in and was DEAD, no energy. Should have injected caffeine first, I guess. I almost got out because I was worried it would all be garbage yards. Sheesh. Luckily, I had some Jolt gum in my back pack. Tried that after the first set, and it seemed to perk me up some.

    Warm up:

    700 variety warm up

    Main sets:

    8 x 100 @ 2:00
    odd single arm fly
    evens dolphin kick w/board

    6 x (6 x 50), done as:
    (30-60 seconds rest between rounds)

    #1: 25 variety scull, 25 back @ 1:10
    #2: 25 fast fly, 25 easy w/fins @ :50
    #3: 2 x 50 fast breast, 50 easy, 2 x 50 fast breast, 50 easy @ 1:00
    #4: 25 easy free, 25 backstroke shooter w/fins & nose clip @ 1:00
    #5: 25 easy speed fly, 25 easy @ 50
    #6: 50 backstroke kick @ 1:00

    50 EZ

    6 x (25 AFAP + 50 EZ)
    2 fast fly, back, free

    100 EZ

    Total: 3900


    When you're doing pull ups and chin ups, do you have to be in a straight arm dead hang between each rep for them to "count" and not be "cheating"?
  14. Tuesday...ho-hum...

    by , April 7th, 2009 at 06:10 PM (The Labours of SwimStud)
    40 mins of elliptical today, no pool time.
    Did a good 15 mins of yoga ball core work...hopefully it will pay off.
  15. Is strength in the weight room indicative of ..........

    by , April 7th, 2009 at 06:03 PM (Elise's Fitness Fun)
    O.k. I still haven't figured out if I am better suited for the sprints or endurance events. I wonder if strength in the weight room (or lack thereof) is indicative of the type of swimmer I am. I mean, aren't sprinters going to be naturally stronger in the weight room than distance swimmers? Isn't it unusual for distance swimmers (even middle distance swimmers) to have the power and strength of sprinters?

    Given my age and that I'm female, I really have no idea if I am all that strong. I have nothing to compare myself to and can't seem to find studies or tests indicating what the average woman might lift or even what the average masters female swimmer my age might lift.

    My inclination is to figure that I might be below average on what a female masters swimmer my age might lift and average for a woman. So, should this fact speak to what events I should concentrate on?

    Below is the workout I did today. Still a little weak from last week, but at least I'm getting my strength back.

    One mile run on treadmill

    Bench press: 2 sets of 85 x 8
    Lat pull-downs: 100 x 10, 120 x 8, 140 x 6
    Military press: 10 x 35, 8 x 50, 6 x 65
    Hammer curls: 2 sets of 10 x 10

    Core work:
    1 set of 50 crunches legs on Swiss ball
    1 set of 50 bicycle crunches

    Ankle work:
    3 sets of toes to front toe raises, 3 sets of feet turned out toe raises, 3 sets of feet turned in toe raises

    Updated April 8th, 2009 at 02:25 AM by elise526

    Strength Training and Dryland Workouts
  16. Tuesday, 4/7/09

    by , April 7th, 2009 at 12:08 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    300 swim
    200 kick
    (all on back alt. dolphin/flutter by 25's)
    200 pull (with p&b)

    Main Set
    4x around, odd free on the 50 and 25
    evens no free on the 50 and 25
    same stroke on the 50 and the 25:

    { (I did fly on the even ones)
    75 smooth free on 1:20
    (swam these around 1:00)
    50 drill on 1:00
    (did FT drag on free, 3-3-3 drill on fly)

    25 FAST on 30
    (16 on free, 19 on fly)
    100 easy

    4x around, same as above:
    { (I did back on even ones)
    25 smooth free on 30
    50 drill on 1:00
    (did fist drill on free, 7 kick-3 strokes-7 kick on evens)
    75 FAST on 1:30
    ( :51 on free, 1:00 on back)

    100 easy

    pull 12x50 on 50 (paddles optional): descend 1-4, 5-8, 9-12
    (no paddles, :40 -> :36 on each round)

    swim down 200 easy

    Did strength training with my trainer tonight.
    This is what I did:

    Planks/ Bird-dogs (1 min hold on Planks- 45 sec on birds)
    Hack Squat- 180 first set- 190 last 2 sets 12reps
    Quad extension 20lbs 12 reps
    Stationary Lunge 50lbs 10 reps set 1 12 reps last 2 sets
    Seated Calf raise 70lbs 20 reps- 3 sets
    Hanging knee raise- 12 reps- 3 sets
    Back extension- 10lbs 15 reps- 3 sets
    One leg press 50lbs 12 reps- 3 sets
    Seated hamstring curl 55lbs 12 reps - 3 sets

    Updated April 8th, 2009 at 04:33 PM by poolraat (Add dryland workout)

  17. Tue Apr 7th, 2009 31 days till Nats

    by , April 7th, 2009 at 11:26 AM (Ande's Swimming Blog)
    Tue Apr 7th, 2009

    WEIGHTS world gym
    20 reps 1 blue
    10 reps 2 blue
    10 reps 2 blue 1 red
    lat press 8 x 40 8 x 45 8 x 50 6 x 55
    bench press 8 x 135 5 x 185
    leg press 8 x 180 8 x 270
    lat pull 8 x 167 5 x 207

    May 8 - 10
    4 weeks & 3 days / 31 days

    6:30 - 8:00
    Whitney Coached
    TSC scy main pool
    swam with Tyler, Todd, Mike V, MIchael Lovato, Nate, Doug, Max, Larry, & Ned
    Slept late woke at 5:15
    Dove in at 6:35
    got out at 7:25 to make a 8:00 meeting

    warm up
    2 x (100 fr followed by 250 IM 25 fl 50 bk 75 br 100 fr)


    4 x 25 on :20

    skipped bit's & pieces of the 50's, 75's & 100's

    6 x 50 on :40

    8 x 75 on 1:00

    10 x 100 on 1:20


    10 x 25

    assigned 8 x 50
    did 4 x 50

    then I got out
  18. Tuesday 4/7 - Taper, Taper, Yuck, Yuck

    by , April 7th, 2009 at 07:49 AM (Mixing it up this year)
    Feeling sluggish today. Did get to sleep earlier last night somewhere around 11ish is when the coughing stopped. But I forgot to take my allergy meds.

    1000 as 200 swim/pull/swim/kick/swim
    4x100 @ 1:45 kick with fins evens free on side evens back with rotation every 6 kicks
    200 breast kick with fins
    8x50 from a dive with good breakout and swim for 20 yards then cruise the rest one for each event doing at nationals
    5x100 @ 1:45 as 50free/50back
    500 free every 3rd breast
    500 Free pull EZ

    Total 3500 yards

    Updated April 7th, 2009 at 09:52 AM by Donna

  19. Still Recovering

    by , April 6th, 2009 at 09:18 PM (Elise's Fitness Fun)
    This cold/virus really took more out me than I realized. Could barely speak yesterday even though I felt better. I didn't do any working out yesterday. I just timed my son in a practice duathlon. He is getting ready for one in two weeks. With his build, he makes it look so easy. He is 10 years old and at 4'8," only weighs 66 pounds. I asked him what part he likes best about the duathlon and he said the last run because he likes to run everybody down. Had to chuckle at the competitiveness in the little guy.

    Did get a swim in today and definitely felt pretty weak. Had thought about doing 3,000, but just didn't feel up to it.

    400 warm-up: mix of free and back and kick

    6 x 100 pull freestyle with buoy only on 1:45

    2 x 250 easy free

    10 x 50 kick with fins on :50
    1-5 were back flutter
    6-10 were dolphin on back

    100 easy

    2100 yards

    Updated April 6th, 2009 at 09:27 PM by elise526

    Swim Workouts
  20. Yawn, meh!

    by , April 6th, 2009 at 08:41 PM (The Labours of SwimStud)
    Well I did a 40 cardio on Saturday and more yoga balls stuff...I couldn't be bothered to write a blog for that alone.

    Today I went swimming and had a bit of a "meh" workout.

    5 x 100 W/U
    5times thru:
    100 IM 2:00
    100 FR 2:00

    At this point I had had enough trying to swim through the wake of the human dreadnought that was underway in the lane with me and decided on the following to "git 'er done!"

    4 x 100 Snorkel
    4 x 100 Paddle
    6 x 100 Swim down

    Then went to lift weights full leg workout.
    Pull ups 8,6,6 then chins 6,6,6.
    Chest Press
    Pec Deck and out...running out of time.

    Updated April 7th, 2009 at 08:33 AM by SwimStud