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  1. Thursday, 1/28/10

    by , January 28th, 2010 at 01:38 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim free
    300 kick choice
    300 swim back
    swim 6 x 50 on 1:00; build 1-3 free and 4-6 back
    (went 37's on the free, 42's on back)

    swim 3 x 100 IM on 1:50, make interval
    (ave 1:40)
    swim 6 x 75 free on 1:15 make interval
    swim 6 x 25 choice FAST on :35 (did 1,2,5 free around 16s, 3,4,6 back around 20s)

    1:00 rest

    swim 3 x 100 IM on 1:50 make interval
    (ave 1:40)
    swim 3 x 75 free on 1:15 make interval
    swim 3 x 25 choice FAST on 35
    (went fly - 19, back - 20, free - 17)

    swim down 200
    Total: 2900 yards
  2. Thu Jan 28th 2010

    by , January 28th, 2010 at 12:44 PM (Ande's Swimming Blog)
    Thu Jan 28th 2010


    found a killer hotel deal for SCY Nats


    scy, diving well, (really warm)
    Whitney coached
    6:30 - 8:00
    swam with mike & brandon
    beside tyler, amy, erin, paul, max, ned and a guest
    dove in on time
    wore B70 legs

    Warm Up
    3 rounds of 150, 100, 50

    Main Set

    3 continuous rounds of
    200 fr on 2:20
    2 x 100 on 1:10
    4 x 50 on :35
    made it

    assigned 800
    did 4 rounds of 100 k, 50 easy, 50 skip
    went 1:11 on 4th 100

    2 continuous rounds of
    200 fr on 2:10
    2 x 100 on 1:05
    4 x 50 on :35
    didn't make it, skipped the 4th 50 in the 1st round & stopped in the 2nd round to let mike & brandon pass me, made the first 200 & the 1st 100, then started missing

    20 x 25 on :30
    odds fr 1 breath
    evens assigned: 6 strokes fast, I worked on SDK

    50 easy

    2010 MEETS:

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

    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
  3. A bad back yet again! Can I trade in for a newer Model!

    by , January 28th, 2010 at 08:17 AM (Mixing it up this year)
    This getting old bites! I started back to swimming due to a back injury and yes 6 years later it still plagues me though not nearly as bad. I would hate to see where I would be if I hadn't started swimming again.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 moderate
    5x100@1:50 Fly kick w/fins 25 rt side/25 left side/25 on back/25 on back SPRINT
    10x50@1:00 Fly w/fins as 25 rt arm/25 lt arm (this is the best set to loosen my back)
    5x100@1:40 as 50Free/50Back w/paddles & bouy went 1:31, 1:30, 1:27, 1:26, 1:26
    10x50@1:00 Free w/snorkle easy

    Total 3500 yards
  4. Ding-A-Ling Day!

    by , January 27th, 2010 at 11:05 PM (Swimming, Life, and Other Stuff!)
    Today through a series of mis-communications and misunderstandings I managed to get a half-day substitute teacher and attend a 3 hour committee (across town) meeting that I don't belong to. I sure do hope the district still covers my sub. I'll have to do some quick talking to my principal tomorrow!

    I'm so PROUD! I just received my January/February copy of "Swimmer" magazine. I am quoted on page 31! (The bold red inset about GTD and Flogging)
    Finally I have made my (small) mark in swimming! I am really a swimmer now!

    Today's workout was solo in the steamy LA Fitness Pool. The pool was quiet and empty today. I love swimming by myself! Here's the workout:

    *500 Freestyle Swim Build per 100
    *2 X 250 Free on 4:30 int.
    *5 X 100 Free on 1:45
    *10 X 50 Free on :55
    **6 X Mixed Kicks w/ 10 sec rest
    **300 Pull with Paddles
    **3 X 100 IM on 2:00 int
    **4 X 75 Backstroke on 1:20
    ***200 Backstroke Build per 50
    ***4 X 50 Backstroke on 1:00 (K and R Drill)
    ***8 X 25 Butterfly (1st 5 fly drills, last 3 as fast as possible on :45)
    3,800 scy

    Cheers to all of You!
  5. 1/27/2010--Jacki Hirsty Workout

    by , January 27th, 2010 at 10:26 PM (The Labours of SwimStud)
    300 Snorkel Swim

    Set 1 FR--2 X:
    25 No Breath :25
    50 Kick-Swim 1:10
    75 Kick-Drill-Swim 1:40
    100 Swim 1:50

    Set 2
    2 x 125 FR Snorkel Pull 2:15
    3 x 100 IMO Kick by 2:30
    4 x 75 Swim IMO 1:45

    Set 3
    3 x 100 FR Snorkel Pull 2:00
    4 x 75 IMO Kick by 1:45 (I think)
    5 x 50 Swim IMO 1:15

    Set 4
    4 x 75 FR Snorkel Pull 1:15
    5 x 50 IMO Kick 1:35

    Set 5--FR
    5 x 50 Snorkel Pull :55
    6 x 25 Kick FR :40
    4 x 50 EZ

    About 90mins

    45 minutes weights, abs and stretching.
  6. Wed., Jan 27

    by , January 27th, 2010 at 06:12 PM (The FAF AFAP Digest)

    My legs were a bit sore from yoga, so I decided to focus primarily on the arms and core:

    med ball slams & twist, about 18 minutes in racquetball court (I was watching a Muscle Up class across the hallway and thinking my workout was much better than theirs!)

    power wheel roll outs, 2 x 25
    body rows, 3 x 15
    elevated push ups, 4 x 15 (2 spiderman,* 2 regular)
    hip hinges, 30 x 1 x 15
    one legged squats w/DBs, 40 x 2 x 15, each leg
    side bends on cable machine, 80 x 2 x 15, each side
    Icarian incline lever row, 80 (?) x 2 x 15
    kneeling ab crunches on cable machine, 80 x 3 x 15
    lying overhead tricep press, 60 x 2 x 10 (hard)

    RC: 1 set of external and internal rotators, prone scapular scrunches, scapular wall slides, and 3 position arm extensions.

    * -- very hard!

    After this, I munched on a Raw Revolution food bar and banana. Then I headed over to the pool with a Geekity speed workout in hand. But, to my dismay and annoyance, I forgot my suit. I didn't have time to retrieve it, so headed home to do ....


    45 minutes on stationary bike while watching MadMen. Even that couldn't eliminate the boredom of this exercise. No idea how Q did 3+ hours.

    P90X Yoga:

    To get my stretching in for the day, I did the last 35 minutes of the P90X yoga DVD. It was mostly seated stretching and core work.



    I was bummed about forgetting my suit. I don't like to go 2 days in a row without swimming. I had a good workout planned that I'll probably do on Friday now.

    Got the Speedo Eilte LZR Pro (for my dau) in the mail today. It looks just like the Pro except it has no seams like the Jaked. And, speaking of the Jaked, mine has mysteriously gone missing. If I can't find it, my temper will match my hair.


    Anyone done any TRX? FlyQueen was telling me about it over dinner last week. She said Christine Magnuson is a huge fan. It looks like another clever way of doing bodyweight exercises.


    This new flavor looks promising for meets and 2x caffeine.


    Updated January 27th, 2010 at 10:34 PM by The Fortress

    Strength Training and Dryland Workouts , Spinning , Yoga
  7. Wednesday, 1/27/10

    by , January 27th, 2010 at 02:44 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    400 swim free
    300 pull choice
    (did all back with buoy only)
    200 IM drill
    100 swim back
    kick 6 x 50 w/10 sec. rest, 2nd 25 faster
    (1-3 flutter w/board, 4-6 on back)

    swim 20 x 50 choice in sets of 4:
    (took :30 sec extra rest between each round of 4)
    1-4 on :45, make interval (free ave :40)
    5-8 on 1:00 fast (free ave :36)
    9-12 on 50, make interval (free ave :40)
    13-16 on 1:00 fast (back ave :39)
    17-20 on :55, 1-4 (back ave 46)

    kick 4 x 75 w/15 sec. rest, descend 1-4
    (on back, flutter. went 1:40, 1:35, 1:30, 1:25)

    swim down 200
    Total: 2800 yards

    45 minute spinning class during my lunch break.

    Updated January 27th, 2010 at 07:54 PM by poolraat

  8. Sarasota Y Sharks Masters 5:30 Workout -01/28/10

    by , January 27th, 2010 at 02:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    8 X 50 descend 1-4/5-8 :50
    16 X 25 :30

    3 X 200 kick 4:30
    4 X 100 kick*alt 25 fast/25 easy* 2:15

    1 X 100 stroke 2:00
    1 X 50 stroke*build* 1:10
    1 X 50 stroke *fast* 1:50
    Swim it 4 times. IM'ers should do 1 round of each.

    6 X 200 pull 3:00
    Descend 1-3/4-6
    Negative split all swims.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. Wed Jan 27th 2009 200 IM went 2:02

    by , January 27th, 2010 at 12:26 PM (Ande's Swimming Blog)
    Wed Jan 27th 2009

    Next meet is the Austin Grand Prix

    Today I learned that my SCM 100 IM WR got broken a week later by 1/100th of a second. I went 1:00.14, Edwin Van Norden from the Netherlands went 1:00.13. Had I known this when I was at Long Beach I'm pretty sure I would have done things differently, I just swam for a win and went for High Point. Now I know I should have rested up and given my best effort in the 100 IM to see if I could improve my 1:00.14. you can look up records at:

    Also Fritz Bedford broke my 24.18 50 SCM free record with a 23.80. Way to go.

    So for now I think I still have the
    100 SCM IM NR & the
    200 IM SCM & SCY NRs
    Records just make it a little harder for the next guy or gal to come along and break


    scy, main pool
    Whitney coached
    5:30 - 6:45
    swam with nate, doug, & mike
    beside marcio and tyler
    dove in on time
    wore B70 legs

    Warm Up
    swam around 500

    Main Set

    4 x 200 fr on 2:45 aerobic

    right into 200 IM fast for time
    went 2:07

    4 x 200 fr on 2:45 aerobic

    right into 200 IM fast for time
    went 2:08

    assigned 4 x 200 fr on 2:45 aerobic
    did: 150, 100 then got out to put on
    a full B70

    200 IM fast for time
    went 2:02

    50 easy

    2010 MEETS:

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

    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 January 27th, 2010 at 12:40 PM by ande

  10. I could have slept thru practice but...

    by , January 27th, 2010 at 08:21 AM (Mixing it up this year)
    It was so tempting to stay in bed this morning. I have had such a busy schedule with swim 5:30-6:45am, work 7:30-4:30, coach 5:30-7:30 and then 1/2 hour of Wii Fit. The Wii Fit is making me mad as I continue to gain weight lately, despite not eating any more or less.

    10x100@1:45 Free every 3rd IM
    5x100@1:30 Free kick w/fins went 1:24, 1:22, 1:19, 1:19, 1:17
    500 Back kick w/fins every 3rd 25 fashion model
    5x200@3:00 Free w/paddles & bouy descend did not feel particulary strong here but went 2:58, 2:52, 2:46, 2:41, 2:36
    10x50@1:00 Breast pull w/fins get the dolphin motion in
    50 Fly w/fins Fast went :32
    100 Free w/fins easy
    50 Fly w/fins Fast went :31
    300 Free w/fins easy

    Total 4000 yards
  11. Tuesday Short and Sweet

    by , January 26th, 2010 at 11:51 PM (Swimming, Life, and Other Stuff!)
    Nasti's Tonight! Not crowded; only 3 females present. The practice was short. I think it was what I needed. I felt strong and smooth tonight. Here's what we did:
    *600 Free Warm-up Swim
    *2 X 250 on 4:00 int (3:46/3:41)
    *200 Kick (alt flutter on back/front)
    *6 X 100 Stroke on 2:00 I did backstroke. (1:30/1:31/1:32/1:32/1:33/1:29)
    *200 Free Pull with paddles and buoy
    *8 X 50 on :50
    *200 mixed stroke cool-down
    2,700 scy

    Friday my school had a jeans and Colt shirt day to benefit relief efforts in Haiti. Basically teachers can wear jeans and colt attire if they donate at least $1.00. I'm proud to say our staff raised $1,868.00.
    I'd say we are a generous and caring group of professionals!

    Last night, Clare and I attended a fund raising concert for our dear friends Jerrice and Paul who have been tirelessly trying to make contact with their surviving family members in Haiti. Jerrice and two cousins (one in Toronto, the other in Miami) have close to 100 aunts, uncles, cousins, grandparents, etc. that desperately need help in the aftermath of the earthquake... as does the entire population. For many of them, the international aid efforts underway have not yet reached them and as of yesterday, less than half of the family has been accounted for. Funds raised last night will be wired directly to family members so they may address their immediate needs for food, shelter, and for those who have visas, transportation away from the disaster zone. Paul shared some of the results of our contributions with the audience.... an uncle was able to purchase gas, to run a generator, cell phone accounts were replenished (the only connection with the rest of the world) four family members were able to travel to the Dominican Republic and fly to Miami.

    There are many organizations doing tremendous work in Haiti, but the most direct aid can be administered through Haitian-Americans who are truly the lifeline for their family members back home. I would like to urge everyone to consider helping someone in your community provide direct aid to their families who are suffering in Haiti.

    There were about seven women performing last night. Jerrice hosts a radio program called Women of Note. We didn't stay for the whole show (5+ hours) but we did hear some great music. The highlight for me was the set performed by Gail Ann Dorsey. She played a mean guitar chords and melody lines mingled.... not the usual strummy strum strum of coffee house singers. GAD ended her set with "this is a wordy song my boss wrote" and knocked out a great version of Bowie's Young American (yes, she has been a fixture in the bowie band for over 10 years).

    More swimming stuff.... next entry.

    Updated January 27th, 2010 at 09:10 AM by chaos

  13. 01-26-10 Workout LCM Folsom

    by , January 26th, 2010 at 10:41 PM (Swim like an Orca, but faster !)
    Love LCM days, they ( the Seniors) start early and leave 3 lanes open for early-bird Masters.

    Since the Warm-up isn't posted when I jump in, I just start my own warm-up..

    Warm (1100) 300FR, 200K (FR/BK) 300 (50FR/50 stroke (BK,BR)) 300 FR Snorkel.
    250 FR
    5x50 Stroke (Sprint 50/EZ 50) (did Fly, BK,BR,BK,BR)
    200 FR
    4x50 (did 25 Sprint/25 EZ) (did fly, BK, BR, BK)

    50 cool

    First time I was able to coordinate with 2 guys in my lane (since I came back to Folsom), that's always better than solo. Just kinda glanced at times, was more concerned with the time I had to leave the pool, than my interval. Since I dont have any meets planned thus far, Im just trying to get the "feeling" back.
  14. C & C Pain factory

    by , January 26th, 2010 at 08:43 PM (The Labours of SwimStud)
    OK not that much pain but C & C for Cardio and Core.

    Did a 40 minute elliptical run today and felt pretty good...especially as the sinus thing has still lingered a little.

    After this I hit the mat with the yoga ball for core work with kneeling plank, squat thrust and pike, side dips, hyper extensions, leg raises.

    Then ditched the ball and did some crunches and leg scissors to a 4:4 count then double timed for 8.

    Did my hip flexor and hamstring stretches, reverse curl stretch, cat stretch and spine extensions to finish.

    Went back in and did RC raises lateral and then external rotations.

    Then 1 set each lateral raises, rear delt raises and tricep extension 10lbs 10 reps.

    I don't focus too much on shoulders this is just a little extra work. I think I get enough out of my swimming and core work as is to hit delts fairly good.
  15. Tuesday /26/10

    by , January 26th, 2010 at 06:47 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo
    I started this workout yesterday but was so tired and sore that I couldn't make the intervals on the main set, so I stopped.

    300 swim free
    200 kick (did dolphin on back w/zoomers)
    300 pull choice
    (did back w/buoy only)
    6 x 50 on 1:00 alt. drill/build by 25
    (did 1-3 free, 4-6 back)

    swim 3 x 150 free on 2:20, make the interval and try to descend 1-3
    (went 2:10-2:05-2:07)
    swim 2x75 free on 1:20, #2 faster than #1
    (went 1:05, 1:02)

    swim 3 x 150 back on 2:45, make the interval and try to descend 1-3
    (went 2:15, 2:20, 2:15)
    swim 2 x 75 back on 1:30, #2 faster than #1
    (went 1:07, 1:03)

    pull 3 x 150 free on 2:15, breathe on 3, make the interval and try to descend 1-3
    (w/p&b, went 2:05, 2:01, 1:59)
    pull 2 x 75 free on 1:15, breathe on 3, #2 faster than #1
    (w/p&b, went 1:02, :58)

    swim down 100
    Total: 3000 yards

    Will have a strength training session with my trainer this evening.
  16. Tuesday, Jan. 26

    by , January 26th, 2010 at 04:11 PM (The FAF AFAP Digest)
    Hot Yoga:

    Speedo was home with a sick kid, stuck on the dread stationary bike. So we postponed our kick workout until Thursday. Given that, I decided it was an ideal time for a hot yoga session; I really needed some stretching after the last week. I decided to try the studio is Reston aka Lameton. It was very nice, bigger than the other one I've gone to and hence less crowded. I actually came out feeling refreshed (though now I'm tired). I sent a message to Jazzy with the schedule, so he can accompany me soon.

    I wanted to get an easy swim in today. However, I got a call from Mini Fort who is sick. I had to pick her up from school and go to the doc -- strep throat. Not good timing for a drama queen who is souring on swimming ...

    I am getting some RC work in as I tend to sick kid.

    Looking for a good sprint workout for tomorrow ...

    And, oh, my arms weren't nearly as sore today from the med ball game as they were the first time. Progress!

    Couple Interesting Articles from WSJ:

    Hidden Fat:

    Food Allergies:

    Push up:

    Updated January 27th, 2010 at 11:15 AM by The Fortress

  17. It's Snow Ice to See You

    by , January 26th, 2010 at 03:57 PM (Meet Director's Path to Tranquility)
    Now that the workers are assigned, lap counters are in, and awards came through, I have another worry to take me to meet day. The forecast for "measurable snow" on Friday into Saturday is giving more of these hairs a gray tint. Canceling a meet is the biggest disaster one could face. We went through this already during our second meet, when a storm hit at the worst possible time for making a decision. So we should have some experience with it.

    The first year meet was very successful. Over a dozen emails were received complementing us on the meet - how much fun and organized it was, - and surprise that it was our first. The second meet had a 20% jump in the number entries over the first meet. But Mother Nature had a second plan.

    We were watching the weather report closely all day Saturday, after different watches and warnings were issued for winter weather. With eyes to the skies, nothing was happening as we arrived at the pool for our Saturday night setup. After the usual 2-hour prep, we exited the pool to find a few small white semi-frozen ice balls and pellets falling. Upon arriving home, the dreaded nightmare began - 20 calls on my phone answering machine asking about a meet cancellation. My email inbox had about twice that number.

    I answered every one and told swimmers to stay tuned to our web site (yep, I handle webmaster duties too) where announcements would be posted. First, I decided (notice the subject went from 'we' to 'I') to sit tight and not cancel anything until the conditions and facts were determined. The ice balls began to increase and small accumulations began to appear on the grassy areas. Surely the road crews had time to clear roads by tomorrow, I thought. The forecast was only for 2-4 inches of sleet changing to snow and ending before midnight. In my upstate New York hometown, that would barely keep anyone awake at night.

    The ice balls turned to snow and began to show up on the roads by 9:00 PM. Good, this is following the forecast. I had to make a decision. Why did this storm need to hit at just the time when making a decision was difficult? Because I was meet director.

    A trip to the NOAA web site to read up on the detailed meteorology nerd-speak was needed. It translated into the same - snow and ice falling, ending near midnight, and clearing tomorrow. I posted that forecast to our web site - our meet was still on! (based on the overnight forecast of course. Don't blame me if it doesn't pan out.)

    An insignificant amount of snow could easily be handled during the overnight hours, I thought. Although not heavy, the snow continued. I read every forecast I could find online until it was time to enter dream world. I called a few team members for their advice - weather was the same where they were. Our county pools tend not to close unless the parking lots are inaccessible and the guards can't make it to work. Would we get our money back on the pool rental if we cancelled? Who will eat all the food? Should we offer a refund to all the swimmers? Or a partial refund? Have we gone too far to turn back? Will it be safe to travel?

    Then, a new warning popped out - the Virginia State Police had issued a travel advisory requesting that only essential travel be out on the roads. Still, only about 1 inch on the ground. I thought Virginia was in its usual panic about a possible small amount of snow and went to bed. During my sleep, while dreaming of angry mobs with torches and pitchforks looking for a meet director who cancelled a meet, I heard ice pellets from time to time pelting the window. So, it did NOT stop in the evening.

    At 7:00 the next morning, all was quiet. There were about 2 inches on the ground, and roads appeared easily passable. Nothing had come out during the night to treat my residential street. I walked to the main street, and found it had not been treated, either. What were road crews doing all night? Maybe they did not considered themselves essential travel and stayed home? Fortunately, some light traffic on the main street had kept the accumulation down, but a sleet-snow mixture covered the untreated pavement.

    I loaded up the car and headed to the pool. On the way, I spotted a car in the gutter. A taxi was fishtailing and traveling up the hill on US Route 1 sideways. I made it with no trouble. It was slick, but driving was not a problem - for me. This main road was not touched by a plow blade, but the side road where the pool is located was cleared, treated, and trouble-free. The main road is cared for by state V-DOT, who contracts out care for the side streets.

    At the pool, there were three swimmers from Penn State waiting at the door with a message. I was going to be killed if the meet was cancelled after they traveled 4 hours to get here. Their pitchforks were put away.

    Swimmers arrived late. One official could not make it. I heard bad stories about the roads in the outlying areas people were coming from. One swimmer ended in his driveway ditch and never made it to the meet. Vehicles off the road dotted the main parkway from Washington. Still, 110 out of 150 swimmers made it to the meet that day. Before the meet was over, the sun came out and the roads were only wet.

    We sent refunds to swimmers who requested them - who could not make the meet. I entered and paid for the second day of a 2-day winter meet in Richmond many years ago. Day 2 was cancelled due to an overnight storm. The team refused to give any refund or partial refund - citing 'expenses.' Seems to me that there would be some kind of savings that could be returned if a meet was not held. I vowed not to repeat their public relations faux pas, and never entered their meet again.

    This year's storm is due to hit Friday into Saturday. I am hoping it stays on schedule, as there should be enough time to recover and hold the meet on Sunday. If a storm hits on Saturday, maybe we will offer refunds for those swimmers who decide to stay home. More tropical food for the rest of us.

    180 entries - a record

    Updated January 26th, 2010 at 06:16 PM by Rnovitske (grammar)

  18. Sarasota Y Sharks Masters 5:30 Workout -01/27/10

    by , January 26th, 2010 at 02:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 100 1:40 1:30
    1 X 200 3:20 3:00
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 -
    Two times through, round 1 intervals left, round 2 right.

    1 X 200 kick 4:30
    8 X 50 kick*evens fast* 1:15
    1 X 200 kick -

    1 X 400 IM 7:00
    1 X 300 IM 5:15
    1 X 200 IM 3:30
    1 X 100 IM -

    16 X 25 :40
    Four of each, reasonably fast

    1 X 50 build 1:00
    1 X 50 @100% 2:00
    1 X 75 easy 2:00
    Four times through.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. There's more to life than flip turns (now categorized!)

    Class last night went well. Two lanes were tied up with people doing the hour swim, so I was in a shallow lane with two other women. Not a huge problem, but under the circumstances, flip turns were just not possible. One, I hate flipping in shallow water (it seriously feels like the shallow side of our pool is up to my knees); two, I hate flipping when I'm worrying about colliding with other swimmers.

    So I focused more on stroke technique: wide arms, smooth hand entry, "catching" the water, pulling with high elbows to utilize a bigger surface area (elbow, forearm, hand). Feels a bit wonky, but definitely contributes to a more powerful stroke. I also tried to utilize body roll more, so that I'm not over-taxing the smaller muscles of my arms and shoulders. Started out okay, but this grew harder as the workout wore on. Still, I'm getting there, and I can feel the difference it makes when I get a good body roll going.

    Not as much time for backstroke, so I focused on a good, tight streamline and DKs off each wall, as well as clean hand exit/ entry on the strokes. Also trying to really "reach/ stretch" into each stroke. Again, this is easier at the start of the workout than at the end when muscle fatigue has set in. Still, not bad, considering Sunday's yardage monster, followed by six hours' sleep. GAAAH! I really need to get to bed earlier! Night Owl, that's me.

    Also, I made it a point to stretch really thoroughly right before bed, and I woke up with far fewer aches and pains this morning. Who'dve thunk?

    I try to tell myself to stop fretting over flip turns. With enough time and practice, I'm sure they'll improve and hopefully become second nature. I have to remind myself continually that less than six months ago, I couldn't even somersault in the water, so for me to have a semi-consistent flip turn is pretty darned good. I should also focus on other areas of swimming, as I did last night.

    One thing I'd like to do is make my freestyle open turns smoother. I was watching a classmate last night, who has very smooth, efficient open turns. I think mastering this skill would make me feel like I'm at least turning efficiently when (for whatever reason) the flips just aren't happening. Besides, it's nice to have several skills in the old repertoire.
    Dang, I really need to remember to check off a category when I post!
    Swim Workouts
  20. Tue Jan 26th 2009

    by , January 26th, 2010 at 12:13 PM (Ande's Swimming Blog)
    Tue Jan 26th 2009

    Next meet is the Austin Grand Prix

    Lifted weights


    scy, main pool
    Whitney coached
    6:30 - 8:00
    swam with brandon, nate, jon, & ritchie
    beside tyler, marcio, amy, erin, & patrickdove in on time
    wore B70 legs

    Warm Up
    800 done 75 fr 25 bk

    Main Set
    4 rounds of
    025 stroke fast
    050 k
    075 drill
    100 swim
    500 fr aerobic on 6:15
    went around 5:30 on #4

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

    2010 MEETS:

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

    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