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  1. Monday, 12/28/09

    by , December 28th, 2009 at 01:21 PM (A comfort swimmer's guide to easy swimming)
    Hotel Pool
    Solo

    200 swim free
    200 kick choice
    300 pull free breathe 3

    swim 4x around
    {
    100 IM on 2:30
    8 x 25 on 45 as 12.5 underwater, 10 sec. rest, 12.5 fast on odds; 25 easy free on evens
    (did these as odds, dolphin kick face down, evens dolphim kick on back. On fast 25s, went IM order)
    }
    swim down 100

    --
    Total: 2000 meters

    Noon:
    30 minutes of spinning at the gym.

    Evening:
    Went to the gym and did 3 mi on treadmill.
    1/4 mi walk to warmup
    2-1/2 mi run
    1/4 mi walk to cool

    Updated December 29th, 2009 at 01:23 AM by poolraat

    Categories
    Uncategorized
  2. Monday Dec 28th 2009

    by , December 28th, 2009 at 01:10 PM (Ande's Swimming Blog)
    Monday Dec 28th 2009

    Weighed 224 after practice today,
    let myself gain way to much weight during Christmas

    2010 USMS Registered online today
    don't have a team?
    Join Longhorn Masters, TXLA

    The Men's 160 - 199 Short Course Meters Relay Records updated

    Subscribe to this Blog

    ever check your USMS people page
    mine is: http://www.usms.org/people/02P06
    copy the URL, delete 02P06 and replace it with the last 5 characters of your USMS #

    my 2010 Swimming Resolutions are:

    1) Lose 15 or more pounds:
    weighed 225 today

    2) Improve my Flutter Kick

    3) Improve my 100 FREE,
    went 48.8 in 2008

    4) Get Stronger



    Weights
    lifted before practice

    TODAYS SWIM PRACTICE

    scy
    Whitney coached
    6:30 - 8:00
    swam with chris kemp, nate, amy brandon, tyler, doug, todd, & marcio
    dove in on time
    warmed up in main pool then moved to diving well which was too WARM, 84 degrees


    WORE briefs

    warm up
    300
    200
    100 k
    200
    100

    main set

    10 x 100 on 1:20

    50 easy

    8 x 100 on 1:15

    50 easy

    6 x 100 on 1:10

    50 easy

    4 x 100 on 1:05
    made it

    50 easy

    2 x 100 on 1:00
    didn't make it
    went 2:04 or 5

    50 easy

    40 x 25 flutter kick on :25

    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 28th, 2009 at 05:11 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Department of Labor

    by , December 28th, 2009 at 09:43 AM (Meet Director's Path to Tranquility)
    "The mechanic who wishes to do his work well must first sharpen his tools."
    -Confucius
    Last week, I sent the first request for meet workers out to the team. There is no expectation of receiving any volunteers yet, since this was the first announcement and it came during the holidays. It usually takes three requests before anyone will even notice the announcement. The plan is to send one out again this week, and then again after New Year - after people calm down and sober up.

    Meet timers were fruitful and in abundance at our first meet, and there were fewer members on our roster than today. We use three watches per lane, 7 lanes, and use swimmers from our team. The timers took turns in order to give everyone who volunteered a chance to time. Fast forward to today and the novelty has worn off. Last year, it was difficult to get all 21 timer slots filled, and I had to recruit instead of waiting for volunteers. I instituted the opportunity to work half the meet - before and/or after the break. This was to counteract two reasons for saying 'no' - "I want to swim", and "I want to sleep." Timers had a chance to swim in the meet (one half) and others had a chance to sleep in and work the second half.

    As of today, the Equipment Chairman and Head Timer are nailed down. They 'volunteered' at the last board meeting. (Shame and guilt are wonderful tools when recruiting.) We still need a Results/Awards Chairman. The equipment chairman is in charge of getting the counters, chairs, starter, stopwatches, and sound system. [November 16 post] The head timer organizes timers and results, before and during the meet.

    The Luau Hospitality Room Chairman is also aboard again. She has done a wonderful job since the first meet, although I need to restrain her every year from going off the deep end with decorations. This is a swim meet - not a kid's birthday party. ("More decorations means more time to set up and take down.") But still, it's the little details that make our meet stand out from the rest. She organizes the supplies, food, drink, tables, (and decorations) within the $1 per swimmer budget.

    Today I sent out a request to Rita for officials. Rita is our USA Swimming contact who rounds up three other officials to work. We use four, and will pay them $70 each, up a bit from previous years. I read a thread on the discuss board that some team was complaining that its meet officials actually wanted to get paid. We would not think of asking ours to volunteer five hours for free (unless they were on our team.) Rita has no problem finding workers since they enjoy working Masters meets (no raging parents), and have fun at ours in particular.

    Last month I ordered new lap counters from Gary at our local swim shop. He had the best price, beating the internet stores. Recently, I received a message that his supplier has no counters in stock, and that they would not be available until the beginning of January. Did everyone have lap counters on their Christmas list? Is this the first problem of the meet? If needed, we can borrow them again from local high schools.

    There appear to be two lap counter models - Keifer and Better Times. Better Times is what we ordered - they look like the normal counters. The Keifer counters have an arched top and are more expensive. (We ordered kickboards from Keifer as a gift for a local swim team, and found them to be less than advertised.)

    8 entries received to date

    BOOK OF WISDOM
    Be proactive in seeking out volunteers - they need to be actively and personally recruited. Use shame and guilt if necessary.

    Updated December 28th, 2009 at 10:01 AM by Rnovitske

    Categories
    Masters Swim Meets / Events
  4. Return after 4 days off to a day of 100's

    by , December 28th, 2009 at 08:27 AM (Mixing it up this year)
    Today felt good. No muscle aches at the beginning of the workout. In fact I felt rather fast during warm up.

    10x100@1:45 Free held 1:30's
    5x100@1:45 fashion model back kick w/fins
    5x100@1:45 Free kick w/fins #2&4 fast
    5x100@1:45 Free w/paddles & bouy descend went 1:31, 1:26, 1:21, 1:19, 1:15
    5x100@2:00 Back w/paddles descend went 1:43, 1:39, 1:34, 1:31, 1:28
    5x100@:05R Free w/board as 25 rt arm, 25 lt arm, 50 kick
    5x100@2:00 Easy as 50 Free/50 Back

    Total 4000 yards
    Categories
    Uncategorized
  5. Sunday, 12/27/09

    by , December 28th, 2009 at 12:22 AM (A comfort swimmer's guide to easy swimming)
    Hotel pool with Carrie

    200 swim free
    200 free drill: on the odd lengths, take 6 SDK, and on the evens, overkick the whole 12.5 (swim the whole thing)
    200 kick w/board
    200 pull w/paddles, breathe every 3

    swim 12 x 50 on 1:10: odds middle 25 all out, evens first and last 12.5 fast
    (did 1-6 free, 7-12 back)
    swim 200 easy

    kick 12 x 12.5 on 25, every 3rd one all out
    (did 1-6 free, 7-12 back)
    swim 200 easy

    swim 12 x 12.5 choice on 20, evens all out
    (rotated through the strokes on all out ones)
    swim down 200 easy

    --
    Total: 2300 meters
    Categories
    Uncategorized
  6. Yay!! A real Pool!

    by , December 28th, 2009 at 12:12 AM (A comfort swimmer's guide to easy swimming)
    12/26/09
    Was In Boise for Christmas so I got to swim in the pool at the Boise West YMCA. So nice after swimming in a hotel pool for the last few weeks.


    Solo, SCY

    800 swim as 400 free, 400 back
    300 IM drill, did these as k/d/s for each stroke
    kick 6 x 50 on RI :10, did 2x flutter w/board, breast w/board, dolphin on back

    18 x 75 choice on 1:30:
    did 6 sets of 3 descending each set. odd sets free, even sets back

    Take 2 min. rest
    swim 1 x 25 fast
    did fly at about 16 from a push
    easy 25

    swim down 200 easy choice
    --
    Total: 3000 yards


    I drove back to Elko after this and in the evening did a run at the gym on the treadmill
    walk 1/4 mi
    run 2-3/4 mi
    walk 1/4 mi
    Categories
    Uncategorized
  7. Sunday Dec 27th 2009

    by , December 27th, 2009 at 11:52 PM (Ande's Swimming Blog)
    Sunday Dec 27th 2009

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    TODAYS SWIM PRACTICE

    LCM
    Whitney coached
    noon - 1:30
    main pool
    swam with larry max nate marcio and paul
    dove in at 12:03

    WORE briefs and B70 Legs

    warm up
    200
    100 k
    100 ra
    100 la
    100 IM drill
    100 fr

    main set

    5 x 100 desc on 2:15
    went 1:07

    assigned 500
    did 200

    5 x 100 desc on 2:00
    went 1:01 on 5

    assigned 500
    did 300

    assigned 5 x 100 desc on 1:45
    did 3 x 100, swam pretty easy
    skipped number 4
    went 58 on #5

    assigned 500
    did 400


    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
    Categories
    Swim Workouts
  8. Saturday Dec 26h 2009

    by , December 27th, 2009 at 11:41 PM (Ande's Swimming Blog)
    Saturday Dec 26h 2009

    Subscribe to this Blog
    swim center
    SCY diving well
    Eddie Reese coached
    8:00
    swam with jon tyler scott spann & andrew wang

    800 warm up

    kick set
    3 rounds of
    3 x 100 k on 1:30
    50 fl k on 50
    100 fl k on 1:40
    59 fl k on 59

    2 rounds of
    300 fr on 3:30 skipped a 50
    200
    2 x 75
    2 x 50
    4 x 25
    50 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 28th, 2009 at 04:58 PM by ande

    Categories
    Uncategorized
  9. Emerging from laziness

    by , December 27th, 2009 at 09:46 PM (Elise's Fitness Fun)
    Missed working out Christmas Eve and Christmas Day. Had intended to swim on Christmas Eve, but forgot my cap and goggles. By the time I could have gotten back with them, the pool would have been closed.

    On Saturday, got in a 2000 yard workout. Used fins for most of the workout.

    200 easy to warm-up

    REST OF WORKOUT WITH FINS

    4 x 25 underwater on :45

    6 x 50 dolphin kick on back on :50

    4 x 75 - back/free/back - go halfway underwater on each 25

    2 x 50 AFAP on 3:00 - did a 50 free and a 50 fly

    4 x 75 fly on 1:45- 25 one-arm fly/ 25 - 2 rt/2 lt/ 2 full/ 25 fast fly

    4 x 75 back on 1:45 - 25 rt/25 lt/ 25 fast back

    2 x 150 free on 1:00 rest - 50 12 kick/3 stroke, 50 6 kick/3 stroke, 50 fast free

    100 easy

    2000 yards

    Today, hit the weight room and did the following:

    Jump rope: 100 skips/50 jumps/50 skips/100 jumps

    Bench press: bar x 5, 55 x 5, 3 sets of 90 x 5

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

    2 sets of 25 sit-ups with 12 pound med ball

    100 bicycles

    Military press: 2 sets of 40 x 8

    Alt. hammer curls: 2 sets of 15 x 8
    Categories
    Uncategorized
  10. Run + Core, Sun., Dec. 27

    by , December 27th, 2009 at 06:43 PM (The FAF AFAP Digest)
    5 mile run:

    The sun shone and the temps soared above 50, so I decided that it was time for my first zen run of the winter. The first mile felt wretched, but then I settled into a groove. It was still pretty muddy, so the shoes are a bit trashed. My right hammie protested a teeny bit. But since I didn't have a hangnail, , I kept running.

    Core work:

    I got home, watched the Duel in the Pool and then did the P90X abs plus 20 minute video. I like the standing X crunches. The last exercise, called "cherry bomb," is also pretty cool -- it consists of banana, roll to side, roll back to banana, crunch into canon ball, explode with arms and legs in giant X. All the balancing requires a lot of core strength.

    I couldn't believe what a little skinny boy Michael Phelps looked next to Nathan Adrian!

    Allergies:

    Ugh! Went out to a nice dinner last night and then had an immediate hive attack. Worst one yet. I've been pretty bad about cutting out lactose and gluten this week -- too many xmas cookies and fudge! But I think it must have been the risotto and creme brulee that did me in last night. I think my 6 week cold turkey effort begins today!

    Updated December 27th, 2009 at 07:19 PM by The Fortress

    Categories
    Running
  11. Back to the pool

    I had a great Christmas, but ate far too much cake. (They’re so good down here—you can’t get proper cakes in NYC. The Times food section even did an article on southeast Alabama layer cakes a few weeks ago. Those are the kind of cakes I grew up with.)

    Today the pool was set up SCY, and was very warm after 3 straight days of sleeping under its covers. The staff uncovered only 4 lanes for lap swimming, so the deep end of the pool remained dark and sort of scary. I eased myself back into swimmer mode with the following solo workout:

    1000 warmup

    8 x 75 K/D/S @ 1:30, 2 of each stroke, IM order

    4 x 250: 1st = 25 FL/50 BK/75 BR/100 FR, then rotate through strokes in IM order thereafter

    400 warmdown

    Now to stretch; tomorrow will be a real workout plus weights day.
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  12. Snow'in Sunday

    by , December 27th, 2009 at 05:30 PM (Swimming, Life, and Other Stuff!)
    I'm sitting here during the time I alotted to make my sub plans for the week I'll be gone doing anything except what I'm supposed to be doing.
    I've got White Chicken Chili and Regular Style chili cooking downstairs for dinner! Yummmmmmm!
    It's snowing out! One of those beautiful, large fluffy types of snows! I think we're getting 4 inches.

    Today's Swim: (nuthin special at all)
    *I missed the warm-up (talking to people)
    *4 X 200 Free on 3:30
    *4 X (100 on 1:45/ 3 x 50 on 1 minute) i did all free
    *Super 500 on :30 per 25 pace
    *400 backstroke cool-down
    2,700 scy

    I think I have a plan in mind to train for the 10K swim in July. I am going to start doing 1 longer workout each week (starting with 5,000 tomorrow). Everything else during the week will remain 2,500-3,500. Each month I will increase the long workout by 500 yds.
    In May I will assess how I feel (7,000 yds) and possibly slow down to every other weeks long workout. In June I would be up to a 7,500 workout. I really have no intentions of doing a 10,000 meter workout. My rational is that I never ran marathons to train for a marathon so the same should go for swimming. Also I am mostly just training to finish, no fast times expected here at all.
    Let me know if you think my plan is not going to work!
    Categories
    Uncategorized
  13. Sarasota Y Sharks: 5:30 AM Workout

    by , December 27th, 2009 at 03:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We'll have the LC pool until 6:30 while the college teams are here. We'll do our warm up and kick set LC then move to the SC pool.

    LCM

    2 X 100 1:45
    2 X 200 3:30
    2 X 400 6:45

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick *25 fast/25 mod* 1:15

    SCY

    1 X 300 IM 5:15
    12 X 50 *3 of each* 1:00
    1 X 200 IM 3:30
    12 X 25 *3 of each* :30

    1 X 400 free 6:00
    16 X 50 *odd:mod even:fast* 1:00
    1 X 200 free 3:00
    16 X 25 *odd:mod even:fast :30

    WARM DOWN: 4 X 50 easy 1:00

    5400 M/Y
    Categories
    Swim Workouts
  14. Sunday morning

    by , December 27th, 2009 at 12:30 PM (My Passion)
    Today is a sunny, cool 35 degrees. I did not want to run today (I NEVER want to run), but I like to be with my friends, so we planned on a meeting place about 2 miles from my house. I took the dog since she was so excited as I filled up my water bottle (I also brought her leash, but did not plan to use it).

    As I neared the waiting place, I saw two people, I thought one was Ernie, but the other was too tall for who I was expecting to see. It turned out to be Bob, on of our swimming buddies. Kathy and Kara and run the other direction looking for Bob, but he had driven to the meeting spot since he is building up his mileage.

    I introduced Kara and Bob to Samantha the dog, who by the way did very well without her leash.

    We ran 3 miles to the end of the road and turned around. It was another .5 mile to my neighborhood. Kathy and Ernie refilled their water bottle at my house and the rest of them took of again.

    5.5 miles is a good amount for me to build back up my distance. It was a beautiful day, with good friends and a good dog. I took a hot bath upon returning and am feeling real good right now.

    Running buddies are how I keep up some of my cross-training. I HATE to run, but my friends are so fun to run with, I forget that I am running. The dog is also a good running buddy. She has stuck close to me all morning because of the run (I think she is in love with me again )

    Happy Swimming
  15. 12/27: Why did I get out of bed this morning

    by , December 27th, 2009 at 10:57 AM (Random Nonsense)
    Lifetime SCM

    Warm up
    - 1x300 free
    - 1x300 kick w/board
    - 1x300 IM
    Main Set
    - 3x
    -- 3x200 on 3:00 descend from ez to hard
    -- 1x200 on 4:00 back
    Kick Set
    - 1x150 kick w/board moderate
    - 400 IM 50 swim/50 kick
    - 1x150 kick w/board small amplitude high frequency
    Hot Tub

    200s Hard: 2:30, 2:29, 2:27

    200 Back: Wasn't strict on the 4:00 since I was getting out to drink water.

    Forgot my water, so I had to stop after the 200 backs to get out and drink from the water fountain. Originally planned to do 5 times through, but without water, I knew that was a bad idea. Three times through let me start really pushing the hards from the start.

    Getting out of the pool, I slipped on the edge and banged my shin pretty hard. I expect most of it to be bruised later.

    After the hot tub, I noticed my toe was bleeding profusely. I must have ripped it open when I slipped. Got it to stop bleeding long enough to get a tissue in the locker room and shove it into my uggs.

    Switched to flip flops when I got home after taking care of my toe. Took two arm fulls of recyclables to the bin on the curb, and slipped on the little bit of ice that is still on the driveway. Bit it hard on my left arm, scrapped up my left elbow good. Luckily the glass that went flying through the air as I fell didn't shatter and litter me with shards.

    I might have pulled a muscle in my back during the fall. No problem breathing, but coughing or laughing hurts on the left side specifically behind the shoulder blade.

    Nothing major, but the minor things happened so close together, I am afraid to do anything. That's my excuse, I am sticking to it
    Categories
    Uncategorized
  16. HOLIDAZE

    OK, so no surprises here... I am no fan of holidays and the xmas- New Year break is especially long and painful. My home pool (SUNY New Paltz) is closed for about 2 1/2 weeks and those of us who are addicted to yards are left to fend for ourselves in between the parties and pig-outs. I am happy to say that this years weight gain is actually welcome, and I will wear my extra anatomy proudly!

    I saw a friend who is a personal trainer (and a hell of cyclist) at one of the many parties of the season, and after listening to me bitch about pool closure for an hour he convinced me to join him for a TRX session on the 24th.
    I did, it was fun and I like the idea of being able to run through a circuit of about 10 exercises without changing equipment. I think I will be adding this as a regular part of my training 3x per week. We worked on some great shoulder stuff.

    On the 24th and 25th I joined a couple of my polar bear friends at Coney Island for some time in the brine. I wouldn't call what I was able to do in the 42 degree water swimming, but it felt good to get in the ocean. It was just a couple of weeks ago that I had a 45 minute swim in 48 degree water, but this 6 degree drop was extreme. I never felt comfortable with my head and neck in the water, and today, strong winds made for some big surf (for Coney Island).
    I had a good time diving under the waves and did a little body surfing, and when it was time to get out, the blowing sand felt really sharp when it hit my frozen skin.

    Tomorrow, I feel compelled to do the obligatory 100x100 end of year mega set. This should set me up nicely for the hour swim in January.

    I have received confirmation from Catalina pilot John Pittman..... my date is official: leave on July 19, swim on the 20th. All the ducks are in a row:
    April 17 - Tampa Bay
    June 12 - MIMS
    July 20 - Catalina
    Aug 28 - Sept 6 - English Channel

    I hope to squeeze a few more events into the 2010 season... like The Little Red Lighthouse, Grimaldo's Mile, etc.

    I am really excited to swim an event CIBBOWS is putting on in November... a 5k at Coney Island on November 6th!
    Categories
    Uncategorized
  17. High School Meet

    by , December 27th, 2009 at 12:17 AM (Swimming, Life, and Other Stuff!)
    Nasti practice this morning. Our normal organizer wasn't there so we didn't have printed workouts. Someone suggested swimming a "High School Meet" so we did:
    *Warm-up (200 Free swim/ 200 mixed kick/ 2 X 100 backstroke)
    *200 IM (medley relay done alone)
    *200 IM (the ind race)
    *200 Freestyle
    *200 Freestyle Relay (done alone)
    *50 Freestyle
    *100 Butterfly
    *100 Freestyle
    *500 Freestyle
    *100 Breastroke
    *100 Backstroke
    *400 Freestyle Relay (done alone)
    2,750 scy (no cool-down, we ran out of time) I'm not sure of any of the intervals, we just kinda did it and kept it moving.

    I just got back from the movie "Blindside".
    I'm not a Sandra Bullock fan but this was a good movie with a nice message...true story too!
    Definitely a holiday "feel good" movie!
    Categories
    Uncategorized
  18. Fortress Locks

    by , December 26th, 2009 at 07:57 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Our dear Leslie is thinking of changing her hair color for the 2010 swimming season. In an effort to help her decide which way to go, I asked my brother to put together a sampling of some of the more fetching colors worn by fashionable women this season.

    Please vote for your favorite, and provide a rationale in the comments section below.

    To make voting easier, simply indicate either:


    1. Aquamarine/Scope Mouthwash
    2. Lady Carrot Top
    3. Papal Purple
    4. Scott's Turf Builder


    Note: to vote, please visit this thread by clicking here: [ame="http://forums.usms.org/showthread.php?p=202158#post202158"]Leslie "The Fortress" Hair Color Poll - U.S. Masters Swimming Discussion Forums[/ame]

    I think the one thing we can all agree is that all of these colors would look great on our Leslie--she really can't go wrong with any of them.

    Updated December 26th, 2009 at 08:08 PM by jim thornton

    Categories
    Uncategorized
  19. 12/26: Working on dropping my low rest interval

    by , December 26th, 2009 at 05:29 PM (Random Nonsense)
    Lifetime SCM

    Warm up
    - 200 free
    - 200 kick moderate with board
    - 200 back
    - 200 free
    Main Set
    - 6x100 on 1:25
    - 1x300 on 5:00 50 back 250 free
    - 5x100 on 1:25
    - 1x300 on 5:00 50 back 250 free
    - 4x100 on 1:25
    - 1x300 on 5:00 50 back 250 free
    - 3x100 on 1:20
    - 1x300 on 5:00 50 back 250 free
    - 2x100 on 1:20
    - 1x300 on 5:00 50 back 250 free
    - 1x100 faster than 1:10, went 1:09
    - 1x300 on 5:00
    Warm down (sorta)
    - 4x150 50 kick hard with snorkle, 100 back ez

    5300M total

    Didn't swim this morning but in the afternoon. Had my own lane, but I had a couple people "visit" my lane during a fast set and almost get clobbered. I like swimming in the morning because there are less people and there is no bright sun coming in the windows, but the longer workouts have probably benefited from me eating beforehand.

    Pool was about 4 inches low today. One of the hot tubs was a brownish green. I am considering looking into a membership at the Community Activity Center, which has some USAS practices and 11 lanes. It is about as close as Lifetime, not much cheaper and not 24x7, so...
    Categories
    Uncategorized
  20. Endurance Kick, Sat., Dec. 26

    by , December 26th, 2009 at 04:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 variety

    Main sets:

    5 x 200 kick w/MF & board @ 3:30
    20 pullouts after each 200

    50 EZ

    8 x 100 @ 1:30 w/fins
    50 backstroke kick/50 backstroke swim, 8 SDK per 25

    50 EZ

    5 x (5 x 50), done as:

    #1-5 = evil w/fins (emphasize long pullouts, hunching and hinging) @ 1:00
    2 minutes vertical kicking (flutter)
    #6-10 = kick w/board done: EZ/fast/EZ/fast/EZ @ 1:10
    2 minutes vertical kicking (dolphin)
    #11-15 = single arm fly @ :50
    2 minutes vertical kicking (flutter)
    #16-20 = double shooters w/fins, 1 breath at turn @ 1:00
    2 minutes vertical kicking (dolphin)
    #21-25 = evil w/fins @ 1:00
    2 minutes vertical kicking (flutter)

    100 EZ

    Total: 3950 + VK + pullouts

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

    Commentary:

    I walked into the Rec Center and saw a sign warning that the pool was only 78-80 degrees b/c of a mechanical problem. Imagine my delight; I thought it would be empty. No such luck; it was pretty packed, but with real swimmers. Still, I had half a lane or a whole lane for my workout. And the pool was more like 80 -- perfect!

    Oddly, I didn't feel that rested after a relatively easy workout on Friday and a day off on Saturday. Maybe too much Xmas excitement ...

    On another note, I am contemplating becoming a redhead for 2010. I've been blonde forever. A Facebook friend was warning that I might be a faded pinkhead or it could turn orangey. Anyone have any experience with this? I'm consulting my stylist who is a redhead triathlete. Sounds like it could be hard to maintain ...

    Xmas Gifts:

    I got 2 SR gifts for Xmas: an underwater camera recommended by Q and a parachute. Looking forward to using them. My mother also brought me some pure arnica from Mexico. This is a key ingredient in the Traumeel I occasionally use for muscle pain/inflammation/bruises.

    Updated December 26th, 2009 at 05:02 PM by The Fortress

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