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  1. Short aerobic sets

    by , December 22nd, 2009 at 02:05 AM (Elise's Fitness Fun)
    Got in on the last 1/3 of the senior kids practice. Some of the kids from college were home, so the coach is trying to get in a good bit of yardage to keep them in shape for their upcoming winter training. Since I got in over 2,000, I'm guessing they got in a 6,000 yard workout today.

    400 yard easy warm-up

    8 x 75 back on 1:10

    50 easy

    4 x 300 free on 4:00 - I used paddles on these as I've been out of the water for a week and needed to get a good feel for the water back.

    50 easy

    10 x 25 free on :25

    100 easy

    2,650

    I'll be back for the workout tomorrow. On Wednesday, I think I'll do a fin/sprint/lots of recovery kind of workout.

    Wish I had made time last week to drive 35 minutes each way to the pool. Being out for a week resulted in me feeling like I have lost the feel of the water. Yuck. Will definitely have to swim on Saturday this week.

    Guess it is time to be sure I'm swimming 4 times a week. SCY meets are just around the corner!
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  2. The Pig who would be Pug and other Solstice Miracles

    by , December 21st, 2009 at 10:08 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    This afternoon, I went into our kitchen to check on the three quadrapedes: lefty, the male pug; biscuit the little female pug; and linus, the guinea pig who is convinced he, too, is a pug, albeit one who prefers vegetative matter to hard to described meat byproducts.

    The twelve legs were all in the kitchen. Left and Biscuit had dog pillows upon which to lay about when the mood for rest strikes then. sometimes, in a rare expression of drive, Lefty will sit in one dog bed and grab the other dog bed in his mouth, and shake it brusquely, as it attempting to snap its spinal cord. these pillows have sheeps hair and do look, like pracice murder scenes, must give them that much.

    The ambien dance has begun, theletters swimnging bosa nova style, swayingagainst one anotherscurvesand indetations and convexities invaginating conccavite, and with squintimng the imeprssion is fmoredd.

    so cure, this camily of mistamtched creasedtusethat iasste markign onwaerds tlike armu ants ofrlleadrfdctter ant.sll i ccnanan;t aaseee what thsi all abot now. the whole jump;ing ni==hmjjjjiiveing stufss. teh ''

    the huger is raising p a a bit..

    so whatis next cucmbers and gargazono with ambine andn dskldsalllk;fjjjajjjjjthekvikiking shiops with speekrs fread o float what is gereek for swine snowt'
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  3. 12/21: PM Weights

    by , December 21st, 2009 at 10:04 PM (Random Nonsense)
    Not sure if it is worthwhile blogging my weights.

    Broomstick twists, 1x20
    Squats
    - Warm up: BWx1x5, 45x1x5, 135x1x5, 205x1x3
    - Working Set: 275x5x5
    Bench
    - Warm up: 45x1x5, 135x1x3
    - Working Set: 180x2x5 180x1x4 failed on 5th rep
    - will repeat 180 next Monday
    Single arm bent over row
    - 50x5x5
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  4. 12/21/09

    by , December 21st, 2009 at 09:00 PM (The Labours of SwimStud)
    Well thanks to Neti pot I manage to get the bulk of the runny nose part of a heavy cold done with over the weekend. Hmmm, the tawny port didn't seem to hurt either...yesterday however, I did learn that it takes more than 6 inches of snow cushion to render making a rugby tackle painless...

    Got in today with a little trepidation because of being sick but it went well:
    500 FR w/u done in about 7:20 from the side...I'm getting good at this...

    10 x 50 K sin fins 1:30 held 1:15's on first 5 then adjusted my kick and went 1:10's.

    10 x 50 P paddles and fins, working length (yes, I know) and hand entry versus power pulling.

    10 x 50 K con fins on 1 min for pace getting 10-15 rest.

    4 x 50 EZ working off the leg fatigue...not that I get fatigued.

    8 x 25 BLOCK on 1:00 (FL, BR, FR, FR) x 2

    4 x 50 EZ trying to locate my lungs...

    4 x 50 FLY
    2:00 held around :40 and tried to get the 200 tempo going...no luck yet. It's depressingly amazing how stroke flaws show up when you swim slower!

    4 x 50 I don't take intervals on BK but I think I'd go under :40 in a 50 now...

    4 x 50 EZto finish.

    3200

    Went to lift for 45 mins after this...felt good today.

    Updated December 22nd, 2009 at 03:20 PM by SwimStud

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  5. Short Rest --Eek! Mon., Dec. 21

    by , December 21st, 2009 at 06:17 PM (The FAF AFAP Digest)
    Though I was feeling a bit thrashed from my fairly intense gym workout yesterday, I had planned a short rest kick set and stuck to the plan. Ouch!

    Swim/SCY/Solo:

    Warm up:

    750 variety

    10 x 25 twirling shooters w/MF

    Main sets:

    Kick set:
    16 x 100 dolphin kick w/MF, done as:

    4 x 100 @ 1:20 w/board
    50 EZ
    4 x 100 @ 1:15 w/board
    50 EZ
    4 x 1:10 @ 1:10, no board, on back (8-9 SDKs per 25)
    50 EZ
    4 x 100 @ 1:05, no board, on back (8-9 SDKs per 25) (made 3 -- :58, 1:02, 1:05, missed last one)
    50 EZ

    Drill sets:

    10 x 50 @ 1:00
    odds = evil, long pullouts
    evens = single arm fly

    50 EZ

    10 x 50 @ 1:05
    odds = slow evil kick working on keeping knees together
    evens = evil pull w/pull buoy

    150 EZ

    Total: 4000

    10 minutes hottub

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

    Commentary:

    This kick set was, er, hard. In the last 4, the lungs were willing, but the legs were protesting. They were pretty sore from the gym and I cramped on the very last one. I'm not used to doing sets like this (well, obviously). The trick is, I think, not to start off too fast on the first one so that you can continue to make the interval?

    I'm doing more dolphin kick with a board than usual b/c I'm still hoping to improve my fly kick and fly kick endurance. The SDK is very specific, I think. On the belly for fly, and on back for back ... I'm definitely slower kicking with a board then swimming underwater. So that 2nd set on the 1:15 wasn't all that easy either.

    I'm hoping to go to my team practice tomorrow for freestyle night. Hoping there won't be any hard kick sets. lol. Might try to squeeze in the P90X plus ab DVD beforehand, if I can find time despite my long to do list.

    It's still a bit of a traffic nightmare here. I had to bribe my son to take my daughter to the mall to shop b/c I couldn't stomach the traffic anymore (wholly apart from my mall avoidance syndrome).

    Gluten Front:

    I am not faring too well on trying to eliminate wheat completely from my diet. I know there is a difference between celiac disease and a gluten allergy, but the symptoms are the same. And the remedy seems the same: complete elimination of the offending substance. I was hoping that an intolerance might mean one could just cut back, but that doesn't seem so ... And, I've eaten quite a few xmas cookies ...

    I know the elimination and re-test is probably the best way to determine this allergy. (Though I did do another test.) I just read that you need to adjust your diet for 6 weeks to completely get the wheat/lactose out of your system. I guess I'm going to have to try this whole heartedly after Xmas. It's incredibly annoying. As I told Q, gluten-free products taste like sawdust.

    Updated December 21st, 2009 at 10:58 PM by The Fortress

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    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -12/22/09 -SCY

    by , December 21st, 2009 at 04:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    4 X 150 free 2 on 3:00/2 on 2:45
    4 X 150 50 free/50 stroke/50 free 3:00
    1 x 300 alternate 50 free/50 stroke

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick*build to fast* 1:15

    1 X 100 IM 2:00
    4 X 50 *1 of each IM order* 1:15
    Four times through

    4 X 400 free 6:40
    #1 moderate
    #2 build by 100's -each 100 faster
    #3 negative split
    #4 best effort

    WARM DOWN: 4 X 50 easy 1:00

    5100M
    Categories
    Swim Workouts
  7. Monday Dec 21th 2009

    by , December 21st, 2009 at 02:27 PM (Ande's Swimming Blog)
    Monday Dec 21th 2009

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    RESULTS from the Palo Alto SCM meet are up

    Christina took these photos of our team work out at garrison this summer

    Sent in my entries for this meet today
    January 15 – 18, 2010 ST TXLA New Years Classic in Austin, TX


    TODAYS SWIM PRACTICE

    Whitney coached
    6:30 - 8:00
    main pool
    swam with Mike & Nate, beside doug ned, tyler, todd, Paul, brandon & Amy
    dove in 6:35ish

    warm up
    800 done 2 rounds of 200 fr, 50 k,

    main set

    10 x 100 fr on 1:25
    4 aerobic
    1 with as few breaths possible
    I did the 2 with 5 breaths, here's how I did each 25
    1) breath before 1st turn,
    2) breath at flags before 2nd turn
    3) breath in middle & just before 3rd turn
    4) breath in middle of pool

    10 x 75 fr on 1:05
    4 aerobic
    1 fast

    10 x 50 k on :40 (a tough interval)
    did 3 flutter with a board then did 7 FL kick on my side

    10 x 25 on 40's no breath

    assigned 10 x 50
    did: 5 x 50 done 25 fl from a dive fast with 10 SDKs, 25 easy, 50 skip, went 11's on the fast fl

    assigned 2 rounds of (1 min vert kick, 25 fast, 1 min vert kick, 25 fast, 200 free easy)
    DID: 2 rounds of
    rest 1:00,
    25 flutter kick with a board, fast no breath, face in water,
    rest 1:00
    25 flutter kick with a board, fast no breath,
    50 easy, 50 easy
    went 13's & 14's on the fast kick

    100 easy


    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 21st, 2009 at 04:51 PM by ande

    Categories
    Swim Workouts
  8. Swim parkas are a marvelous invention

    This morning it was in the mid-30s as I was heading to the pool. I wasn’t sure whether it would be open or not—they don’t open in the morning if it’s below 35. But my faith was rewarded—as I was driving up right at 6 I saw steam rolling off the pool as the guards removed the covers (unpleasant work in dark freezing weather—I the pool staff!). Coach Chuck was there and 5 other masters, and the kids team showed up at 6:30. So we had a lively pool even in the cold.

    Here’s the workout I did (scy):

    900 warmup

    8 x 25 build @ :30, odds FR, evens ST

    8 x 100 @ 2:00, done as 75 drill/25 swim, odds FR, evens ST

    3 x 200 Pull @ 3:00

    4 x 50 Kick, desc. @ 1:00

    2 x 300 IM @ 5:00

    4 x 50 Kick desc. @ 1:00

    1 x 400 IM, build by 100s

    200 warmdown

    Right as I was warming down my swimpal Debbie from California showed up—she’s someone I get to swim with every year when we’re both visiting this area. If I had been Chaos I would have stayed and swum another workout with her, but I’m not nearly that tough! Instead we made informal plans to swim together tomorrow morning when there’s no coached workout. I'm looking forward to it!
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  9. 12/21: Team practice

    by , December 21st, 2009 at 10:57 AM (Random Nonsense)
    The Colony scy

    Warm-up
    - 200 free
    - 200 kick w/board no fins
    - 200 free
    Transition
    - 8x50 on :40
    Main Set
    - 400 pull with paddles
    - 6x150 on 2:00
    - 6x100 on 1:15*
    Warm down
    - 200 back

    3100 yards

    * did 1:09-1:12, might have been able to do 8

    Wasted a bunch of time putting in lane lines today. Usually the lane lines are in, but when they are not, one end is connected. Today they were just thrown in, so pulled the lines and then realized that the other end wasn't connected. Quite the cluster.
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  10. Back from vacation and back in the POOL

    by , December 21st, 2009 at 09:30 AM (My Passion)
    This morning - I got up at 4:30 on a day I am off of work and this was the workout:
    200 free
    3 X 100 free/fly/free/fly switching every other 1/2 length
    4 X 100 free/back/free/back switching every other 1/2 length
    3 X 100 free/breast/free/breast switching every other 1/2 length
    10 X 50 free pull on 1:00
    10 X 50 free/kick/free/kick switching every other 1/2 length
    4 X 24 free sprint
    500 free cool down with fins

    Yesterday we got back from a week-long cruise to the Carribean. On the drive down to Galveston, we had a tire blow-out in the fast lane. We got to the side put on the donut and after several tries, found a place open that had the tire we needed in stock (this on a Sunday morning). We got to the port 1 hour after we had planned, then entered from the wrong side of the port and waited in traffic another 1 hour. If we had gone the other way, there would have been no line. The ship was suppossed to leave at 5:30, but we did not board until 5:30 and there were 1 - 200 people behind us.

    By the time everyone was boarded, fog had setteled in. It stayed almost all day on Monday and the cruise line offered people to get off by 11 pm and get a full credit for this cruise and a voucher for a future cruise. We did not take it as we had a friend with us and we all decided to make lemons out of lemon-aid. Over 840 people did get off of the boat. We were able to leave on Tuesday morning, but could not make the Honduras stop. My family had been to Honduras before, so we were ok with that.

    I worked out on Monday, Ice Skated on Tuesday, (skipped working out on Wednesday, but always took the stairs the whole cruise, so I think that is ok). Thursday we biked and kayaked in Costa Maya. We were suppossed to snorkle on Friday in Cozumel, but the water was too rough, so we went to a beach instead. (walked around, not really a workout). Saturday I climbed halfway up the rock wall, roller-bladed, played miniture golf and ping-pong.

    Not my usual work-out week, but lots of fun and a great get away. Now I have to finish my Christmas shopping and get ready to host Christmas dinner.
  11. Back from vacation and back in the POOL

    by , December 21st, 2009 at 09:30 AM (My Passion)
    This morning - I got up at 4:30 on a day I am off of work and this was the workout:
    200 free
    3 X 100 free/fly/free/fly switching every other 1/2 length
    4 X 100 free/back/free/back switching every other 1/2 length
    3 X 100 free/breast/free/breast switching every other 1/2 length
    10 X 50 free pull on 1:00
    10 X 50 free/kick/free/kick switching every other 1/2 length
    4 X 24 free sprint
    500 free cool down with fins

    Yesterday we got back from a week-long cruise to the Carribean. On the drive down to Galveston, we had a tire blow-out in the fast lane. We got to the side put on the donut and after several tries, found a place open that had the tire we needed in stock (this on a Sunday morning). We got to the port 1 hour after we had planned, then entered from the wrong side of the port and waited in traffic another 1 hour. If we had gone the other way, there would have been no line. The ship was suppossed to leave at 5:30, but we did not board until 5:30 and there were 1 - 200 people behind us.

    By the time everyone was boarded, fog had setteled in. It stayed almost all day on Monday and the cruise line offered people to get off by 11 pm and get a full credit for this cruise and a voucher for a future cruise. We did not take it as we had a friend with us and we all decided to make lemons out of lemon-aid. Over 840 people did get off of the boat. We were able to leave on Tuesday morning, but could not make the Honduras stop. My family had been to Honduras before, so we were ok with that.

    I worked out on Monday, Ice Skated on Tuesday, (skipped working out on Wednesday, but always took the stairs the whole cruise, so I think that is ok). Thursday we biked and kayaked in Costa Maya. We were suppossed to snorkle on Friday in Cozumel, but the water was too rough, so we went to a beach instead. (walked around, not really a workout). Saturday I climbed halfway up the rock wall, roller-bladed, played miniture golf and ping-pong.

    Not my usual work-out week, but lots of fun and a great get away. Now I have to finish my Christmas shopping and get ready to host Christmas dinner.
  12. Holiday long course again

    by , December 21st, 2009 at 08:36 AM (Mixing it up this year)
    It's long course but I wanted to train sprints. Something about long course and sprints don't go together for me so this week I am going to work fly.

    500 Free
    500 Free kick w/fins
    500 Free w/paddles & bouy
    500 Fly w/fins went 8:58 did not really push this one until the last 50
    500 Free kick w/fins vary position on these
    5x100@2:00 Free 33.5 easy/33 sprint/33.5 easy was hard to get started on the sprint but after the turn came off with a vengance
    6x50@1:00 Free w/snorkle
    200 Free EASY
    dip in the hot pool

    Total 3500 meters
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  13. Pool was VERY HOT today.

    by , December 21st, 2009 at 01:03 AM (A comfort swimmer's guide to easy swimming)
    12/20/09

    Solo, in hotel pool
    It had to be mid 90's. I couldn't swim nore than a few minutes without getting out to cool off. The workout wasn't very productive.

    4 x 100 swim free
    4 x 75 kick as 75 w/ board, 75 w/o board
    200 pull

    4x around fly:
    {
    50 drill, mix up drills
    4 x 12.5 fast on :30
    focus on timing of breakout kick and stroke
    50 easy free
    }

    kick 2x through:
    {
    75 free, build to fast;
    25 easy choice

    50 fly, build to fast as above
    50 easy choice
    30 sec.
    }

    100 swim down

    Total: 2000 meters

    Went to gym and ran on treadmill
    walk 1/4 mile
    run 2-1/2 miles at 10 min/mi pace
    walk 1/4 mi to cool
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  14. Elbow and swimming

    by , December 20th, 2009 at 10:11 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Can an inflamed elbow make swimming anything other than just unpleasant? Can it make it, for instance, slower and/or less indefatigable? Can it distract from ones mental processing in such a way as to induce tactical mistakes, or induce such a fear of inadvertent dinging on the taut lines that you give the line you fear unreasonable berth, which might only throw you into ensnarement with its parallel mate?

    What can be done with a smallish sharp one in the bottom crook, a pointy little arrowhead of bone, upon which surface area the thought that anything ligamentous might possibly adhere seems laughable, and yet something is adhering, and being subjected to forces that strip the filaments into a horsetail of red pain. Is there anything to be done here. anything at all?

    This is what it looks like.

    So little in life these days gives me any joy whatsoever. But to draw an anatomical depiction of my elbow, in a style that might be mistaken for Rafael's, were it conceivable that Rafael might have had access to Magic Markers, well, just, a mountain of suppositions and ifs and perhaps this or thats: but a break has been earned, don't you think? A small one?

    So, ecce elbow. It's been several months since the damage was done by my racquet during outdoors tennis season. But it lingers and loiters and lallygags and dawdles, impervious to ice; unblunted by naproxen; cajoled at best into some whispered temporary quiet by hypnotics and speedballs of my own concocting.

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  15. Tee Time

    by , December 20th, 2009 at 08:18 PM (Meet Director's Path to Tranquility)
    "I don't design clothes, I design dreams"
    -Ralph Lauren

    Our meet tee shirt design was developed quickly and posted on time to the web site at the beginning of December. To date, I designed all past meet tee shirts, although not because I wanted to. We tried another team member one year, but it didn't work out, and I ended up doing the shirt in the end. I would be happy if someone else would do it - for free.

    We offered a tee shirt for sale at the first meet, in hopes of making a few extra dollars. We also realized that the shirts become an advertisement for our meet during the year as swimmers wear them around at other meets and workouts. My first tee shirt design was fairly cleaver if I do say so. However, it was a learning experience into the wonderful world of tee shirt graphics, and there were errors made.

    First, the design was tall and narrow. This is fine if it was the design intent (it wasn't.) I learned later that the maximum size is about 12 or 13-inches square for a simple graphic, which will fit on most adult shirts.

    Second, my design had a good concept, but was poorly executed. The colored areas were small, which produced a lot of white space. The text was placed under the graphic, which made the entire image rather tall. Once it was printed, this became apparent - lots of white tee shirt and not attractive. However, we did sell a number of shirts to make some money and the future meet tee shirts were better.

    All the shirt designs over the years followed a few rules. Shirts have long-sleeves since our meet is in the winter, and few meets offer long sleeve shirts. All shirts creatively combine 'tropical' and 'swimming' themes into the design. Our team name is kept to a minimum if included at all, and the MEET name is emphasized. Personally, I do not want to buy some other team's tee shirt that someone is pawning off as a meet tee shirt (team turtles or team crabs) - with the host team name plastered across it. I want a MEET tee shirt. (Past tee shirt designs can be viewed in an album on my personal profile page.)

    This year's tee shirt design process was a lot like past years - it was done at the last moment, and ended up nothing like it started out. Always on the lookout for some graphic or idea that jogs creativity in the brain, I saw a graphic online somewhere that had a mirror image below it. Cool. I thought the idea could be conveyed to a concept of a swimmer's head with arm raised (standard, ho-hum design of most masters swimmer tee shirts & our new 'logo'), but with a hibiscus in/on the swim cap, and the entire image reflected below as on smooth water.

    While searching the internet for hibiscus images, I came across some underwater tropical fish, and thought of including them in the design instead of the smooth water reflection. I played with it, but the fish were too small: the swimmer looked like he was opening his mouth, ready to suck up the fish to eat.

    Next, I searched for swimmers images in hopes of finding some way to shrink the swimmer's head without losing the recognition of a swimmer. Result: headhunters. I gave up and decided to try making the swimmer smaller. However, I saw an online image like that of a 'caveman petroglyph' swimmer - rough and freehand, I altered the fish to look like petroglyphs, too; repeating them rather than making them all unique kept the graphic simple.

    I selected a font that matched the petroglyph image, played with colors (decided on a dark shirt color this year - a first), and came up with the tee shirt design. I always run it by a few people and ask, "would you buy this shirt?" If the answer is no, the design is scrapped or modified until it is acceptable.

    The profits on the shirts are about $3-4 each, depending on the shirt costs. Long sleeves cost more. Colored shirts cost more. More colors (= more screens) on the shirt cost more. About 50 out of 150 swimmers buy our meet shirt. I found this high compared to a few local meets, (probably because we leave off the crabs and turtles.) In addition, a handful of our meet workers will buy one. We order a few extra, bringing the batch to 72; and the extras have sold themselves at the meet. The per-shirt cost goes down at 72.

    I received two comments during the year from swimmers who reported that our meet has the best tee shirts. In the past, one even ordered a shirt but did not sign up for the meet. I will report how many shirts are bought this year after the meet.

    6 entries received to date

    BOOK OF WISDOM
    If shirts are sold for profit, make sure the design will sell - don't emphasize your team name

    Updated December 21st, 2009 at 01:09 PM by Rnovitske (punctuation/grammar)

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  16. "Gorilla Strength" Workout

    by , December 20th, 2009 at 08:05 PM (Elise's Fitness Fun)
    Since I've only been to the pool once this week, my muscles felt good and rested. Went ahead and moved the weight up on some things.

    Warm-up: 1 mile on treadmill - 2:15 at 6.0 mph, 2:15 at 6.5 mph, 2:15 at 7.0 mph, and 2:15 at 7.5 mph.

    Bench press: bar x 5, 65 x 5, 3 sets of 85 x 5

    Lat hi row: 2 sets of 90 x 5, 3 sets of 130 x 5

    2 sets of 25 incline crunches with 10 lb. medicine ball

    2 sets of 15 back extensions with 7 lb. med ball

    1 set of 100 bicycles

    2 sets of 25 leg lifts

    2 sets of 16 lunges with 15 lb. weights in each hand

    Military press: 2 sets of 40 x 8

    Alt. hammer curls: 2 sets of 15 x 8

    Pool will be re-opened tomorrow, so plan to swim M, Tu, W. Will plan to do weights on Thursday. It will be interesting to see how I lift after swimming hard three days in a row. On Friday, I may squeeze in a run. I've slacked off of my running big time, so time to put a little more back in.
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  17. Sunday Dec 20th 2009

    by , December 20th, 2009 at 06:13 PM (Ande's Swimming Blog)
    Sunday Dec 20th 2009

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    weights after swimming
    lat press 10 x 40 10 x 45 8 x 50 6 x 55
    lat pull 8 x 167 6 x 197 7 x 205
    bench press 10 x 135 6 x 185 4 x 200
    leg press 8 x 230 8 X 320 6 x 410 6 x 450

    TODAYS SWIM PRACTICE

    Bridgette coached
    noon - 1:15
    main pool
    swam with jon, larry, dave van dam, Marcio & 2 longhorn aq kids
    dove in 12:15 ish

    warm up
    did around 400

    main set

    assigned 4 x 400
    did 4 x (4 x 50)

    assigned 3 x 300
    skipped

    assigned 2 x 200
    skipped

    took a hot shower
    put on B70 legs

    100 fast flutter kick for time
    went 1:02.1
    this is close be my liftetime best 100 flutter kick with a board from college


    100 easy


    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 21st, 2009 at 12:24 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Sunday, Dec. 20

    by , December 20th, 2009 at 05:24 PM (The FAF AFAP Digest)
    Saturday:

    Had a blizzard; completely snowed in. No working out. Instead, I had a marathon baking and wrapping session with a nice warm fire going all day. We watched The Hangover later -- pretty funny.

    Sunday:

    After shoveling out, and having some main roads plowed, my son and I ventured to the gym. This was his first real time driving in snowy/slushy/icey conditions, but he did a good job for a rookie and I didn't freak out. lol. Having grown up in MN, I can't stand the way people drive here in the snow.

    Drylands:

    broomstick twists, 1 x 25
    bicycles, 2 x 50
    iron monkeys w/yoga ball, 2 x 25
    dead bugs on bosu, 2 x 25
    russian twist on incline bench, w/25 lb plate, 3 x 25
    hanging reverse crunch, 2 x 15

    rack chins, 2 x 15
    body rows, 2 x 15
    bent over rear delt fly, 12.5 x 3 x 15
    box jumps on 18 inch box, 2 x 15
    P90X squat X press, 15 DBs x 2 x 25
    overhead squat w/bar, 2 x 10 (felt tired on these and had trouble getting low enough)
    deadlift, 115 x 1 x 3, 135, x 1 x 3, 145 x 2 x 3 (felt weak on these too)
    single arm standing lat pulldown, 50 x 2 x 15, each arm
    snatch and windmill, 20 x 2 x 10, each arm*

    lateral box jumps over bench with hands on bench -- tabata style, 5 rounds, 20 seconds fast, 10 seconds rest.**

    * = [ame="http://www.youtube.com/watch?v=ZUG8W10bu9M&feature=player_embedded"]YouTube- 135Lb windmill for reps[/ame]
    (This is a difficult exercise, but one I think really helps with core, strength, balance and stability. I like this one and will keep it.)

    ** This was a b*tch. I'm going to approach the tabata training slowly, trying different exercises. I'm somewhat amazed that Crazyman can keep this up with different combos of exercises for 45 minutes. (Not sure exactly how much rest he was getting between exercises.)

    RC work:

    scapular wall slides, 2 x 25
    seated straight arm dips, 60 x 2 x 25
    prone scapular scruches, 2 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    3 point arm extensions, 3 x 2 x 15


    Bike:

    Did a rather pokey 30 minutes on my bike while watching football.

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

    Commentary:

    I have definitely lost some raw strength and strength endurance after my 3 week taper. I guess this will come back gradually. I need to get out my power wheel again as well.

    I'd like to get to the pool this week. My gym pool was closed today -- I'm sure the snow damaged the bubble. I wouldn't be surprised if school was cancelled the next couple days. Many side roads are a huge mess still. (edit: school is cancelled the entire week.)

    On the upside, I got to sleep in late, which is always fantastic. :bed


    SCY to SCM Conversions:

    Just of curiosity, I converted a few of my SCY times to SCM using the Great Bay Masters converter to see how I fared:

    http://www.greatbaymasters.org/convert.html


    27.9 SCY 50 back = 31.8 SCM
    (I went 31.1)

    27.0 SCY 50 fly = 29.95
    (I went 29.69)

    1:02.8 SCY 100 back = 1:11.7
    (I went 1:09.5)

    1:01.3 SCY 100 fly = 1:08.8
    (I was slower at 1:09.8, but I didn't swim it tapered unlike my SCY 100 fly)

    24.90 SCY 50 free = 28.17
    (I went 28.2 w/crap turn)

    100 IM SCY 1:04.11 = 1:12.2
    (I went 1:11.5)

    Given this, and assuming same suits, I should be due for some minor improvements in SCY. But without high tech suits, who knows?

    By way of comparison, I saw that KPN swam a 1:01 100 SCY fly (USA suit) a week after swimming a 1:03.9 WR (rubber suit) in SCM. Maybe she was just tired from back to back meets, but this is a lot of variation for a skinny chick.

    Updated December 20th, 2009 at 07:05 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  19. 12/20: Aerobic distance

    by , December 20th, 2009 at 10:50 AM (Random Nonsense)
    Lifetime SCM
    Temp: 83 and I think it got cooler as I swam

    Warm up:
    - 600 done 250 free 100 back 250 free
    Aerobic Set:
    -- 1:30 base, no breaks
    - 5x100
    - 4x200
    - 3x300
    - 2x400
    - 1x500
    Kick Set:
    -- 1:30 base
    - 5x100 w/fins and board
    Warm Down
    - 500 done 25 free/25 back, 50 free/50 back, 100s, 50s, 25s continuous
    Hot Tub


    5,100 SCM in under 90 minutes (about 80 excluding hottub)

    Aerobic Set: Made them all, rest increased until the 400s then started decreasing. Stroke felt fine, energy level blah. I was pretty out of it. Worked on clean entry with the left hand, "crush the box" and a steady kick.

    Kick Set: Didn't expect to make the 1:30s. Very tired so the turns were actually harder than kicking.

    Warm down: I swim free during warm up and cool down too fast, so breaking it up or not swimming it helps me keep an appropriate pace.
    Categories
    Uncategorized
  20. Quick Meet

    by , December 19th, 2009 at 08:30 PM (Mixing it up this year)
    Not a great meet today just about average. Swam a 100 Fly in 1:24.68 which is 2 seconds off my best.

    Total 800 yards
    Categories
    Uncategorized