I know I need to have my legs for the sprints so that is what I focused on today.
600 Free as 25kick/25pull/25swim
8x25@:45 Free Kick every 3rd sprint held :24's
10x50@1:00 Back held :48's
8x25@:45 Free kick every other sprint held :25's
5x100@1:30 Free w/paddles & bouy loose held 1:23's
8x25@:45 Free kick Sprint held :26's
5x100@1:25 Free w/paddles & bouy held 1:20's
4x50 from dive one of each stroke breakout fast then easy free
100 Free EZ
Total 3000 yards
AQUM - 5:30-6:45
Union Mine High school outdoor SCY.
Coach Janine and the Aged Groupers.
(Yesterday I did 2500 SCM at the Swimstitute. Broken 100 IM's and sprints)
Warm -700 (200FR, 200K, 200P, 75FR, 25 BR)
2x200FR Neg Split on 3:00 (1:17, 1:16-1:18,1:17)
2x200BR neg split on 3:30
2x200BK neg split on 3:30
4x100Fly neg split on 2:00 (Did 50swim/50drill, arms falling off,
8x25 on 3:00 w/fins (6FR, 2Fly. 5-:11's 1-:10, 2-:12's) work on no breath, the last 4 I got it.
Starting tomorrow on my solo days, I will be working on either sprint sets or conditioning e.g. 4000+ sets. Ive been "just surviving" in my long workouts, so my slow twitch muscles are happy and fast twitch are sorely neglected. Since I'm always entering 50's and 100's, I have to pick up the pace. My gym routine for the past month has been all fast twitch, rapid fire sets and lots of jumping around!
I'm blogging sporadically now, so the local's will not think I died or sometime. I have returned to the old fashioned way of writing in my log, so I can instantly reference and annotate it.
I still use the FLOG, as it is perhaps one of the best tools any athlete can use to get a global view of their progress and pitfalls.
In other news:
Interesting to note on the front page of the USMS web-site is a story about Bill Miller, swimming whilst unemployed.
Last Monday I received a 60 day surplus notification...for the past 10 months we have been actively training Indian's in India to basically take our jobs, it was something we were reviewed for.
AT&T has nearly outsourced its entire IT to India and the trend continues.
Walt Whitman wrote "Behold I do not give lectures or a little charity, When I give I give myself." I look back on the time I have invested in the company and feel a part of me is being "outsourced." There is a slight chance I can find another position in the company, however the boom of the IT profession is over, if it can be done on a computer, there's someone in India who can do it for $3000 a year.
Updated October 29th, 2009 at 05:48 AM by EricOrca
Went for a 5 mile run late in the morning. Felt better than last week - went at an 8:28 per mile pace. The run has a mix of various terrain - hills, trails, roads, etc. Makes for a good workout.
Hit the pool later this afternoon for a swim. Am gearing up to be a sprinter again, so did lots of fin work for a 2,000 yard workout. Last set was as follows:
4 x 75 dolphin kick on back with fins on 1:00
Not a problem making the set, but definitely not as fast as I usually go. Wonder if the 5 mile run I did today had anything to do with going slower.
quit complaining about the warm pool. It appears that it's not going to change.
300 swim alternating free and back
200 kick reverse IM order
300 pull free w/p&b, breathe 3/5 by 25
6 x 50 on :55, desc 1-3 free, 4-6 back
3x (4 x 150)
set 1 freestyle on 2:15
1 min. rest
set 2 back on 2:30
1 min. rest
set 3 freestyle on 2:45: descend to FAST on the last one
swim down 100
Total: 3000 yards
Went for a 5 mile zen run today. Perfect fall weather!
Videos from Sprint Classic:
Here are the meet results: http://www.patriotmasters.org/Sprint...limResults.htm
I was lucky enough to have Speedo and SwimStud tape my 50 fly and Swimmy tape the final heat of the women's 50 back. And I must say, they revealed all my technical difficulties! lol
On the 50 back, my underwater on the second 25 was better than my first 25 -- somewhat unusual for me. On the first 25, I broke out with my head at an angle instead of leaning back. I recall this moment. I had done 13-14 dolphin kicks and was thinking that I better get the hell to the surface fast. But I thought my turn looked decent.
On the 50 fly, I took a HUGE look at my nearby competitor. 100 lashes, though I do note some acceleration after that look. My breakouts looked a little rocky as well. And my start ... well, that was my worst one of the meet and I made a lot of noise. lol And yes, I was wearing a B70 and my chief competitor (former secret nemesis was AWOL) was not, but I was old enough to be her mom.
Here's the final 50 back heat of Team Hottub Ladies, most of whom are illustrious top ten backstrokers and good swim buddies:
Lane 3, Barbara Clifford-Dicks
Lane 4, Fort
Lane 5, SwimmieAvsFan
Lane 6, Julie-Mulie Oplinger Roddin
Lane 7, Swimshark
[ame="http://www.youtube.com/watch?v=kBjKjaq8IKs"]YouTube- MVI 1033[/ame]
Barb and SwimmieAvsFan have been really working on their SDKs and I think it really shows!
And here's the 50 fly taped by Speedo:
[ame="http://www.youtube.com/watch?v=4K2T_GJLUsg"]YouTube- swimming sprint classic 006.avi[/ame]
If you look closely, you can see Stud in his itsby bitsy teeny weeny Speedo brief on the other side of the pool taping.
The 50 fly from the other side of the pool taped by Stud:
[ame="http://www.youtube.com/watch?v=sRcif3L90cg"]YouTube- Leslie 50 Fly zones...[/ame]
My neck is pretty sore today. I noticed a twinge in the right side after the evilstroke start. So it was either caused by: (1) so many starts, (2) checking out the competition, or (3) swiveling my head to check out the cute guys in the hottub (Eney's suggestion, lol). I would have liked to go for a slow swim this afternoon and sit in the hottub, but it's a no go with too much to do. Tomorrow hopefully.
Updated November 5th, 2009 at 11:04 AM by The Fortress
1 X 300 5:00 4:30
3 X 100 1:40 1:30
4 X 50 :50 :45
Swim it twice. Round 1 intervals left, round 2 right.
Descend the 50's 1-4 on both rounds.
12 X 100
4 on 1:30
4 on 1:25
4 on 1:20
4 X 100 kick 2:15
8 X 25 kick *fast, no board* :40
10 X 50 1:10
1 X 50
Blocks, at race pace
WARM DOWN: 4 X 50 easy 1:00
Updated October 27th, 2009 at 07:22 PM by RickMile
Mon OCT 26rd, 2009
right middle finger feels better
[ame="http://www.usms.org/forums/showpost.php?p=196079&postcount=1281"]U.S. Masters Swimming issued a Statement on Swimsuits on 10/11/09 [/ame]
Next MEET: 2009 SPMA Short Course Meters Championships
December 4th - 6th, 2009 at Long Beach
38 Days till Long Beach
Lifted weights on Saturday at World Gym in Tyler
FOUR OR MORE SDKs off every wall even in warm up, even on easy stuff
TODAYS SWIM PRACTICE
SCY no blocks
5:30 - 7:00
UT Swim Center diving well
Swam with tyler & nate
beside todd, ned & marcio
2 rounds of 100 fr 50 k 100 im 50 fr
assigned 4 x 50 on a fast interval
did 2 x 50
did 4 x 50
assigned 4 x 100 on a tough interval
did 3 x 50 & a 100
did 4 x 50
assigned 4 x 200 on a tough interval
did 4 x (2 x 50)
did 4 x 50
16 x 25 on 40
2 1 breath
3 25 SDK
4 25 SDK
I survived the 400 ... barely. I do NOT like tech suits for longer events. I do not notice my breathing being constricted in 50s and 100s but have swum a 500 and now a 400 in a tech suit had felt like I was having a panic attack because I couldn't breathe. My streamlines sucked, I nearly died and it was slow. All this proves is that I don't need to do this event again. I'm sure I'll do it next year just to remind myself why I don't swim distance.
100 breast was a blast. It was slow but my stroke felt good. I just had fun with it. I had a terrible last wall. I pretty much forgot to do a pull out. Oh well. I was well under 2:00, too. This might have potential to be an event I toy with. We shall see.
100 free was okay. Slow for sure, but I am told that with the lack of speed work we have been doing that it's okay. The stroke felt pretty solid.
I scratched the 50 back. I was warm and dry at that point and the thought of jumping back into the cold pool to swim a race I suck at was not appealing. Food however was and won out.
I got a terrible headache last night and got into bed before 5 because of it. Sudafed did not seem to help and I called it a night very early. I was planning on swimming this morning but putting on a cap and smashing goggles onto my eyes when they feel like they are going to pop out of my head did not seem smart.
There's always tomorrow ... and hopefully a run tonight if my head does not explode.
Today I just tried to stay loose and begin working on my backstoke since this coming weekend my main focus will be Free and Back.
The difference for me this weekend has to be the kicking I have been doing since on the 200 I actually kicked.
1000 Free as 200 swim/pull/swim/kick/swim
500 Free kick w/fins every 3rd moderate pace
5x100@:05R alt by 100 fly/back kick w/fins
10x50@1:00 Back w/paddles descended these unintentionally started at about :50 and worked down to :45
5x100@1:30 Free w/paddles & Bouy nice and loose
300 Free EZ concentrate on the pull and how my arms grab and pull the water
2x50@1:00 Free trying a relaxed straight thru pull as opposed to my usual S pull held :45 with no effort
Total 3500 yards
"Ice Cream, day dream till the sky becomes a blanket of stars," Spanky and Our Gang 1967
I love 60's music. It's so happy, carefree, and organic!
Todays swim workout was alot like yesterday's, quality sprint sets with alot of rest. I think the workout was 1,500 yards; I got in a bit early and did a 1,000 warm-up. I hate those type of workouts; I'm sure that means they are good for me and I should do them more often. I am sitting here trying to recall what we did and my chard clogged brain doesn't remember. It was pretty much carbon of yesterday only I personalized it with a long warm-up swim for a total of 2,500 scy.
After the Colts victory Marty and I went out to River Road for a run. We ran into one of my old running buddies (she's not old, in fact she's 10 yrs. younger than me) and her hubby so we started out with them. True to old "running buddy" form Karen and I took off yakking and striding and left Marty and Pete in the dust. We ran 32:00. It was probably 4.3 miles.
Now it's time to wind down and get ready for Desperate Housewives!
Updated October 25th, 2009 at 08:34 PM by Bobinator
OK. So it's been a week since my last entry. (Yes, I'm a bad blogger. I'll try to post more often, but no promises.)
Anyway, last week I was wondering whether or not to do the November 8 meet on Long Island. Well, I've decided to skip that one. I want to wait a couple of weeks for the Baruch College meet on the 21st, which will be a good practice meet for SCM Zones. The November 21 meet is sprint only sprint, but those are the only events I ever do and I'd like to have a nice small, low-key meet to start the season with. (Meets at Eisenhower Park, like the one on 10/8, are never small or low key.)
But there'll be another meet at Eisenhower on January 24, and I'll definitely do that. And, of course, I'm doing SCM Zones -- there's no excuse for me not to, since it's just a half hour subway ride away.
Updated October 26th, 2009 at 10:39 AM by nyswimmer
Celebrated my 5th anniversary as a masters swimmer today at the GMU Sprint Classic. My first masters meet was Oct. 2005, a few months after being hobbled by running injuries.
I swam the 50 back, 50 breast, 50 fly and the four 25s. Didn't have enough gas to swim the 50 free -- it was just too close to the 50 fly and I was still tired. Plus, I didn't want to be absolutely trashed for the very fun annual Battle of the Drop Dead Sprinters.
Here's how it went:
50 back: 1st place, 28.55
2005 time: 31.1
Turnover was good, but felt a bit choppy, much like the Fall Ball. My first breakout was not ideal; I was angled up to much instead of having my head back. I glided into the finish again a bit (though not quite as loco mcstupid as the prior meet). Not sure I should have taken another stroke. Wolfy noted that, based on my stroke count, I was in "no man's land" where either gliding in or smacking my arm on the wall was inevitable. Still, apart from CZ last April, this is my second fastest 50 back time ever -- the same time I swam fully tapered at Auburn last February.
50 evil, 3rd place(?), 34.82
Got absolutely owned on my gridges with Wolfy and Stud. Kudos to them! And an absolute failure to execute on my part. I went way too deep on the start. I had a good streamline, dolphin kick, pull down and kick up and, then, well, I was still 2 feet under water at the 15 meter mark ... Very comical. I thought I was floating up veeeerrrry slowly to the surface, but others detected some unintentional flutter kicking. However, despite everyone shouting "DQ" at what seemed like the top of their lungs after the race, I wasn't DQ'd. lol But I must admit that, after floating around in a streamline position for seemingly forever, I completely forgot everything Allen Stark ever said to me about evilstroke and swam old style evil. Still, I guess if you discount my little "error" the swim wouldn't be that far off the 34.1 I swam at CZ last April where I had a good start and turn.
50 fly: 1st place, 27.65
2005 time: 29.5
Pretty solid race. I felt like I was missing some zip, didn't have the best streamline entering the water, and glided just a tad into the turn and finish. Speedo filmed this race, so I'll see what it looks like on video. (I looked quickly on camera -- and it showed me peeking at the competition!) I went 27.5 last year at this meet, so this is virtually equivalent.
Battle of the Drop Dead Sprinters:
Now, for the BEST part of the meet. Last year, I went:
25 back, 13.96 (1st)
25 evil, 15.95 (3rd)
25 fly, 12.71 (3rd)
25 free, 12.01 (1st)
This year, I went:
25 back, 13.74 (1st)
25 evil, 15.69 (4th)
25 fly, 12.61 (1st)
25 free, 12.01 (1st)
I was a little worried about defending my Fastest Woman in the Pool title after scoring 0 points on the 25 evil (though I had a much better start). But I got really good starts on my last 2 25s, especially on my 25 fly where Wolfy said I had a great breakout. I barely held off Cheryl Ward and Jen O'Reilly in the 25 free -- they were closing fast. SwimmieAvsFan showed some real sprint today (including winning the 50 free)! I'm hoping my sprint victory makes Ahlee happy -- I'm getting older, but still faster.
The boys' 25s were fast and furious! One guy went 9.96 in the 25 free in a brief (though no one's brief was as brief as those sported by Muppet and SwimStud!) Typically, the clock doesn't start picking up times until 10 seconds, but fortunately Cheryl had re-set the clock to pick up times at 9. Wow!
I wish more meet directors would do 25s! It's great speed work, great work on starts and great fun. I was happily surprised that my times were slightly faster than last year. And I liked my prize -- goggles, cap and cool t-shirt from our first CZ meet at GMU. I still am wearing the GMU suit I won in 2007 as well.
Sat in the hottub chatting with Speedo, Wolfy, Cage Fighter, SwimStud and SwimShark.
I didn't feel completely "on" at the meet. In fact, Speedo and I both felt slightly flat. It could possibly be that a 3 day taper would have been better than a 5+ day taper. Also, I usually don't lift at all the week before a meet and this week I lifted 2x, although somewhat lightly. Who knows exactly how much these little things make a difference, if at all. But it was a very fun, very low key meet.
I feel pretty trashed now. Swimming at a meet is so much more exhausting than doing AFAP work at practice.
I chatted with Jeff Roddin at bit before scratching the 50 free. We agreed that it is very difficult to swim 4 50s + 4 25s at a meet at a high level on the type of AFAP workouts I am currently doing. To do that many events, we both thought some more conditioning was required. For this reason, I will likely not enter the 50 evil at NEChamps on Sat. and stick with no more than 3 events per day.
Wolfy encouraged me to continue yoga, asserting I would get more bang for my buck doing that as opposed to more lifting. I'm not sure about this, as I'm already pretty flexy. But it definitely loosens up my upper and mid back more than usual.
And ... my trusty B70 developed a small hole after the 50 back. It didn't get any bigger as the meet went on. But it seems to be ending it's life span. Of course, it's nothing like Wolfy's B70 ...
On that note, I'm not sure there is an "apples to apples" comparison of my times between this year's meet and last year's meet. The B70 I wore at last year's meet was much newer than this one. There's nothing quite as performance enhancing as a spanking new suit.
And, Jimby, your buddy Mark Cox is a real speedster! He swam great today.
Updated October 26th, 2009 at 09:17 AM by The Fortress
A great day today for my 200 Free this is the first time in 2 years I have broken 2:20 with a 2:19.71. The legs and all of the kicking I have been doing is making a difference.
My 50 Free was not as good 29.02 but that is ok. I had several good swims this weekend with one personal best. Not a bad way to end the meet.
Total of 1750 yards
Quick story: There are two big round tables and KPN is sitting between the two back far enough away so that she can face both tables easily. I show up and sit down next to a friend of mine, which puts me closest to KPN. Demo time comes around, and KPN has me stand up, then knocks me down. Next she lets me sit down, and slaps me. Obviously she does things a little differently, because usually I get slapped before I get tumbled.
My wife wanted to go, but she had to work. My USMS coach wanted to go but he had to run his 50th tri for the year, so he couldn't go. This is important, because I had to review everything with my wife when I got home and I will have to review everything Monday morning again at practice. This was very good because it made me realize how much stuff I had learned. I learned a few things that were so fundamental to swimming I am shocked I made it this long without knowing them. Before reviewing everything, I wasn't sure how much I got out of the clinic.
The most profound thing I learned might be something every other swimmer is born knowing, but I was thrilled to discover it. Have someone provide some hand resistence like the guy in this picture. Now press down with just your finger tips, and notice that the muscles along the top of your arms are most activated. Now press down against their hands with just your wrists, your back should be the main muscle. I don't think anyone else was excited as I was by this.
The foundation of the class is wide stroke, I-pull freestyle. There was video tape before and after, and my before, I am very much a centerline swimmer with some cross over. Afterward, I feel like my hand in entering somewhere on the other side of the lane rope, I watch the video and my hand is entering perfectly in line with my shoulder. The feeling over overdoing it was still really weird, and without the second video taping, I would not have believed I was entering the 4-6 inches off my centerline but somewhere out about 24 inches. It feels really weird, but it looks great on tape.
I played some more with the stroke today (clinic was yesterday) and I have not found anything from my new stroke that I want to discard and replace with something from my old stroke. She had us play with Janet Evans recovery, but wasn't a focus point and how much bend is in my arm recovery is still something to think about and play with.
Tomorrow I should have a waterproof video camera in the mail. That should increase the frequency of my video reviews from twice ever, to at least monthly.
I didn't go too much in detail about the clinic. Overall, it was a very enjoyable clinic, I respected Karlyn as a swimmer before the clinic and after the clinic I consider her a good teacher.
Quick story postscript: The slap was a theatrical mock slap, but she really did knock me over.
Hoping to do a run of some sort later today, but will go ahead and post. Saw the below article which is great news for men, but not necessarily so for women. The implication is that women must work much harder than men to get the same benefit.
Who ever said life was fair?
Exercise improves young men's heart regulation
Mon Mar 23, 2009 4:43pm EDT
By Amy Norton
NEW YORK (Reuters Health) - Offering yet more reason to get regular exercise, a new study shows that running and other aerobic activities improve nervous-system control of the heart in young men.
The study, of 149 healthy young adults, found that 12 weeks of aerobic exercise improved the autonomic nervous system's regulation of the heart -- at least in men. In general, the training lowered men's resting heart rate and improved their results on a measure of heart-rate variability -- heart's ability to speed up or slow down in response to demands. The benefit was not seen in women, however, the researchers report in the American Journal of Public Health.
Still, the finding does not mean that exercise is no help to women's hearts, according to lead researcher Dr. Richard P. Sloan, a professor of behavioral medicine at Columbia University Medical Center in New York.
"There are many benefits of exercise, and this study looked at only one of those," Sloan told Reuters Health.
What the findings imply, he said, is that women may need to work harder than men to improve autonomic control of the heart.
The autonomic nervous system controls involuntary activities of the body, heart function being one. Regular aerobic exercise is one of the keys to a healthy heart, and one reason, the thinking has been, is that exercise improves autonomic regulation of the heart.
To study that theory, Sloan's team randomly assigned 149 healthy, sedentary adults in their 20s and 30s to 12 weeks of strength training or aerobic conditioning -- activities such as running, pedaling on a stationary bike or using a stair-climbing machine.
The volunteers then returned to their sedentary ways for 4 weeks, for a period of "deconditioning."
Overall, the researchers found, aerobic exercise, but not strength training, improved exercisers' fitness levels. Similarly, only aerobic conditioning improved autonomic regulation of the heart -- an effect that disappeared during the deconditioning period.
It's not clear why aerobic exercise improved autonomic control of the heart only in men, Sloan said. It's possible that sex hormones -- either estrogen or testosterone -- play a role, but that is unproven, he noted.
Whatever the reason, Sloan stressed, the findings do not negate the importance of exercise for women's hearts. "This in no way gives anyone an excuse not to exercise," he said.
SOURCE: American Journal of Public Health, May 2009.
At sunset, did a 25 minute run/walk with son and dog around field across the street. Felt good outside - 56 degrees. Beautiful sunset also!
Updated October 25th, 2009 at 07:26 PM by elise526
“Let the will be set on the path of duty. Let every attainment in what is good be firmly grasped."
Origins of the Tropical Splash
The pool manager was contacted to review times and procedures for the meet. We met to compare notes. This is when I learned that there was an aquatics class in session that utilized the deep end of the pool while our meet would be going on.
I don't know what the class was, but I imagined blue-haired ladies wearing foam belts, bobbing up and down with foam barbells in their hands; Masters swimmers shouting on deck on three sides surrounding them; and someone sprinting butterfly in the lane next to them. Not knowing what a masters meet was all about, the pool manager assumed it would be similar to a USA Swimming dual meet, with about 40-50 swimmers (and all you need is love to get along with the blue-haired ladies.)
Although the pool was willing to go through with it, I felt the arrangement was unacceptable, and would result in lots of complaints afterwards. If the class (whatever it was) complained, we might not be allowed to hold a meet again (thinking of the future and the possibility that the meet would become an annual event.)
We discussed alternate times and alternate dates, but nothing worked. So the Blue-Gray Battle was history before being fought.
Deflated, we thought about using one of the other pools. George Washington Rec Center was a 25yd x 25yd pool that did not receive a lot of use from the public or from rentals. It opened on Sundays at 1:00 PM, allowing us to have the pool to ourselves in the morning. Its deficiencies included small locker rooms and parking lot, small deck space, and no seating.
We talked to the pool manager. There was a boat rental (canoe class) using the pool every other Sunday morning, and the last Sunday in January was theirs. This left us the first Sunday in February (the previous Sunday was a holiday weekend, and parents home entertaining kids would not be competing in a meet - they would be skiing and shopping we were advised.) And, the pool manager was willing to let us rent the pool as individual lanes - cheaper than renting at the 'entire facility' fee. The manager would be getting rental income from a time that the pool was normally closed, so he was happy.
There were about 40 plastic deck chairs at the pool. Three of our team members were on the board of a summer outdoor pool where we hold summer workouts, and offered up their deck chairs to use during the meet. I counted 144 parking spaces and 128 men's lockers in working order. Seemed like enough for a meet. We agreed to hold the meet February 1.
After a Saturday workout, we met as usual at the local cafe and developed the framework for the Tropical Splash - a fun meet with a tropical theme as a way to beat the winter blues. (A civil war battle theme seemed blasphemous at George Washington's pool.) The cannonball relay was converted to the coconut relay. In many many ways, the possibilities of a tropical meet were superior to the Blue-Gray Battle.
And that's the convoluted history and background of how our meet was born. Next up... the decisions and details for this year's meet.
BOOK OF WISDOM
Don't ever count yourself out - find a way.Look beyond the obvious end - it is not the end
Updated November 10th, 2009 at 07:03 AM by Rnovitske
300 swim free
200 kick choice
300 pull alt. 50 free/50 back
200 IM drill
swim 8 x 50 on 1:00 choice, every 3rd 50 fast
(did 1-3 free, 4-6 back, 7-8 fly)
kick 6 x 75 on 1:40 choice, middle 25 fast
(flutter w/board, no fins. Ave 1:20)
pull 4 x 100 free on 1:40, descend
(w/p&b, went 1:25->1:13)
swim 12x25 on 35 choice, #3, 6, 9 FAST
( did 1-3 & 12 fly, 4-6 & 11 back, 7-10 free)
200 swim down choice
Total: 3000 yards
Originally I was only going to swim the 100 Free and I decided during warm up to deck enter the 500 Free and see how it goes.
The 100 Free was my fastest non tapered time at 1:03.05 then came the 500 Free in 6:17.70, not a best but I am pleased with it. I felt like I tightened up at the 200 but managed a decent time anyway.
Total yards today 2300.
Hit the treadmill and did a 3 mile run. Started off at 5 mph and every 2 minutes, went up 1/2 mile mph until I ran 2 minutes at 8 mph. Came back down 1/2 mph every two minutes and ran the remainder at 5 mph.
1 set of 100 bicycles
2 sets of 25 crunches with Swiss ball
2 sets of 25 side crunches
1 set of 20 leg lifts
1 set of 25 back extensions
2 sets of 10 push-ups with Bosu ball
FRIDAY I was tired. I didn't swim but I made myself go out and run 42:00 minutes. I didn't enjoy it and just went downhill and slothed the rest of the night. I'm too old to push myself when I'm tired I guess.
SATURDAY morning I got up and went to Nasti's. This was a shorter "sprint" type quality workout. I was tired AGAIN from the start.
Here's the workout:
*600 Freestyle warm-up
*4 X 100 on 2:00 (add 20% of best 100 time for goal. If slower than goal subtract the extra from next rep and go faster, yeah right?) I did all 4 freestyle in 1:25 without fail. I used bi-lateral breathing the whole time and it's starting to feel normal.
*200 moderate swim. I did backstroke.
*3 X 100 on 2:00 (same gimmick as above) I went backstroke. splits were 1:28/1:30/1:35. I thought that was good for me. I've never done backstroke. I've decided to work on it this year for a new and different challenge
*10 X 25 on :30 from the middle of the pool and back. Work the underwaters.
*3 X 100 on 2:00 Yes same gimmick again) This time I did IM's. I didn't pay attention to my times
*4 X 25 Free on :30 no breathing. (I worked on speedy breathing every 5)
*200 EZ cool-down
I'm gonna go make tastee tuscan bean soup and chocolate kiss blossom cookies! The thought makes me hungry.