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  1. Weight room workout

    by , December 3rd, 2009 at 12:05 AM (Elise's Fitness Fun)
    Hit the weight room for the second time this week (I'm on a roll!). Here is my workout:

    Bench press: 65 x 12, 75 x 10, 85 x 8

    Lat pull-downs: 90 x 12, 110 x 10, 130 x 8

    Alt. hammer curls: 2 sets of 15 x 10

    Tricep pull-downs: 2 sets of 40 x 10


    2 sets of 25 crunches with 10 lb. med ball
    1 set o 100 bicycles
    1 set of 25 back extensions
    1 set of 25 leg raises

    Run on treadmill: 1 mile of HIIT - 2 minutes easy/1 minute hard - got progressively faster with each 1 minute of hard running.

    Hip adduction: 110 x 12, 130 x 10, 150 x 8
    Hip abduction: 100 x 12, 120 x 10, 130 x 8
  2. Getting set for SCM Zones

    The heat sheets and timeline for the Colonies Zone SCM meet this weekend is online at the Metro LMSC website. It looks like, even the meet is two days, my meet will be very short.

    I'm only going to the Sunday session and, according to the timeline, all my events will be over by 12 noon. So I won't have to sit there all day watching people older than me swim faster than me -- unless, of course, I really want to. Since warm up starts at 9 AM, my meet will be about three hours long.

    Back when I was still on a team, I would stay and watch my teammates. But now I don't have teammates (I'm registered with an umbrellla club, but that's not the same -- it's really swimming unattached.) I can still stay and watch my friends, though.

    Anyway, I'll report back after the meet.
  3. Lots of 25s today

    by , December 2nd, 2009 at 09:10 PM (A comfort swimmer's guide to easy swimming)

    SCY, Solo

    600 swim, mix strokes
    (did 200 free/200back/200 free)
    300 IM drill
    (k/d/s by 25 for each stroke)
    200 pull choice
    (free w/p&b at 14 spl)
    100 swim backstroke
    kick 6 x 50 w/10 sec. rest, 2nd 25 fast
    (did 3 free w/board, 3 dolphin on back)

    swim 4x around:
    6 x 25 on 40: odds build, evens FAST
    Do one round of each stroke.
    (did all of these without a break after each round of 6)

    swim down 200

    Total: 2300 yards
  4. Mid week practice

    by , December 2nd, 2009 at 06:07 PM (My Passion)
    Today started off with 5 X 2:00 kicks while holding the wall - blah - kicking like this is painfull

    Then we proceded with
    1X200 free
    5X100 free sprints (I missed one set whil huffing my inhailer)
    1X200 Free
    10 X 50 alternating free and breast sprints
    1X200 free cool down

    low yardage today, but high speed made it feel like more.

    Tonight I go for a sleep study to see why I am always tired lately. I have cut way down on my workouts (except for swimmong) and I sleep anytime I can. Mr. Swim4me says he does not hear my breathing stop at night, but I do snore enough for him to have to wear earplugs when he can't wake me up enough for me to stop snoring. I'm a little anxious about the experience, but as tired as I am right now, sleeping should still not be a problem, even with all those wires hooked up to me.

    Happy swimming!
    Swim Workouts
  5. Z-Z-Z-Z-Z, Wed., Dec.2

    by , December 2nd, 2009 at 04:21 PM (The FAF AFAP Digest)

    Warm up:

    600 variety

    Aerobic/Hypoxic Work:

    3 x (3 x 100) @ 2:00
    drill, kick, swim doing fly, back, evil

    I attempted to kick a 100 evil on my back to work on keeping my knees close together. Pathetic! I could move faster doing a front scull with pinky fingers only ...

    20 x 25 @ :35 w/SSLSs
    4 belly
    4 let side
    4 right side
    4 back
    4 twirling

    50 EZ

    Speed Work:

    1 x 100 back, broken at 50, 15 seconds rest, with SSLSs

    1st 50 = 24.5ish
    2nd 50 = 26ish

    250 EZ

    4 x (25 AFAP free + 50 EZ), trying to keep head down and very still

    6 x 25 fast evil pullouts, cruise to wall

    The purpose of this is to spend as much time as humanly possible underwater riding the glide so that I avoid the need to evil kick very much in my 50 evil. Why on earth can't we just dolphin kick instead?

    100 EZ

    Total: 2950

    Tried to go in the hottub, but it wasn't very hot.


    Went to ART for the first time since July. Really need to go in for more maintenance here and there. He worked over my shoulder and tight calves.

    We discussed various nutritional issues. I told him I was having some digestive issues recently and had given up whey protein. He still thinks that whey is superior to hemp protein for lean muscle (though apparently hemp is better if cholesterol is an issue). But it has to be high quality isolate with no concentrate. He wonders whether my reaction to whey as well as some sore throats and hives I've had recently indicate a food allergy, possibly a gluten allergy or lactate intolerance. Sigh. So I need to get tested. Jeez, it seems like, as a adult, I'm allergic to everything on the earth practically.

    On a good note, he was thrilled with my good cholesterol reading of 71. Stunned when he heard Mr. Fort's was 79.

    He's a fan of probiotics too. He noted that many of his elite endurance athletes use a combo of probiotics and digestive enzymes.

    Triathlons for Teens?

    My son is hatching a plot with a CC friend to compete in an ironman tri next late summer/fall. Seems like a bad idea to me. His friend is the son of an ultra runner and is gung ho. It's the running I worry about. Seems like a lot of stress on the joints. He's done a sprint and international tri before when younger. I might agree to let him to a half iron. He could do the B2B with us. Any thoughts?

    Other Commentary:

    The first "I'm really getting sick of tapering" thought popped into my head today. The workouts was so dull. I can tell next week is going to be dreadful no matter how much cyber shopping I get done.
    Swim Workouts
  6. Wednesday Dec 2nd, 2009

    by , December 2nd, 2009 at 03:41 PM (Ande's Swimming Blog)
    Wednesday Dec 2nd, 2009

    Skipped AM practice to sleep in woke up at 7:30 instead of 4:30

    Leave tomorrow for the 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009
    Long Beach, CA

    Events / Time Line

    03. 03:20 PM Men’s 200 m Individual Medley
    08. 05:50 PM 800 m Freestyle Relay

    12. 11:51 AM Men’s 50 m Butterfly
    13. 12:45 PM 400m Freestyle Relay
    15. 01:23 PM Men’s 100 m Backstroke
    20. 03:18 PM 200 m Medley Relay
    22. 04:11 PM Men’s 50 m Freestyle

    26. 12:12 PM Men’s 100 m Butterfly
    29. 01:30 PM 400m Medley Relay
    37. 04:56 PM Men’s 100 m Individual Medley
    38. 05:45 PM 200 m Freestyle Relay


    noon - 1:15
    Mary coached
    SCY UT Swim Center
    Main pool CENTER COURSE
    swam with Tyler, max, jon, larry, marcio, & David

    12 x 50 on :50 to 1:10
    4 or more SDKs off each wall

    8 x 50's on 1:30 to 2:00
    4 or more SDKs off each wall
    held 29's - 31's

    100 easy

    25 fl easy speed

    25 easy
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 Workout -12/04/09 -SCY

    by , December 2nd, 2009 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 200 3:30
    4 X 150 2:30
    1 X 200 3:00
    4 X 100 1:30

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    6 X 50 kick 1:05

    1 X 400 Free *loosen*

    4 X 100 *descend 1-4* free
    1 X 100 easy free 2:00
    Three times through.
    Intervals: Round 1 1:30
    Round 2 1:25
    Round 3 1:20

    1 X 400 IM *transition*

    4 X 25 fast :30
    1 X 25 easy free 1:00
    Four rounds. Round 1:fly Round 2: back Round 3: breast Round 4: 1 of each.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 Workout -12/03/09 -SCY

    by , December 2nd, 2009 at 02:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 descend 1-4 :50 :45
    Swim it three times. Round 1 intervals left, rounds 2&3 right.

    3 X 100 kick 2:15
    6 X 50 kick 1:05
    Descend 50's 1-3/4-6

    1 X 100 easy 2:00
    3 X 50 fast 1:15
    Choice. Swim it 4 times through.

    1 X 150 free
    1 X 200 free
    The interval is 2:30 for both swims.
    Swim it 4 times through, focusing on a fast 200 in each round.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. Easy LC swim

    I got up early enough for the 6:30-8:25 open LCM swim at Riverbank State Park, and was rewarded with a beautiful view of the moon setting over the Hudson (well, at least over New Jersey, on the other side of the Hudson) as I walked from the train to the pool.

    I swam on my own, and here's what I did:

    1000 warmup

    4 x 50 build, keeping it easy and light, on rest as long as I wanted to make it

    4 x (20 fast, 30 easy), also on long rest

    a few turns and breakouts

    400 dreamy warmdown (200 easy FR/underwater + 200 upside-down IM)

    I don't have tons of experience with tapering--in fact, I probably know less about what I'm supposed to be doing than anyone reading this--but one thing I try to do as I'm approaching the meet is to create a real hunger in my body for going fast. This means I never quite swim any of my complete races--even 50s--at race pace. I'll practice pieces of them at full speed, so that I'm confident that I can do them in competition, but I like postponing the excitement of putting everything together until the actual meet day.

    This is especially true of getting times for race-length swims in the week or two before meets. If I have numbers, I just worry about them. Does a fast time mean that I'll go fast at the meet, or that I'm peaking too soon? Does a slow time mean I need to change things up in the way I'm approaching things, or that I'm at an awkward time in my taper? I guess if I had a long history of taper times to compare things too this might be useful, but I don't, and even if I did if would probably find even more ways to obsess over the numbers. As it is, if I'm swimming a specific distance for time during my taper I'll often ease up on the last stroke or two (I do practice hard finishes--just not on the same swim). Doing that provides an openness for imagining potential swims at the meet--"And if I just add in a fast finish, I might really swim a hot time"--rather than somehow delimiting the possibilities with hard numbers.

    So that is one game I play with myself during taper. Somehow I don't think this is how the pros approach it, though.

    In any case, I'll get to see how this whole adventure turns out this weekend at Colonies Zones. Heat sheets are up!
  10. Learning to use the snorkle

    by , December 2nd, 2009 at 07:40 AM (Mixing it up this year)
    An easy day today. What fun trying to learn how to use the snorkle. Especially how to do a flip turn and not SUCK H2O! Took a few attempts before I got the hang of it but I did use the nose plug that came with it and it helped.

    10x100@1:45 Free
    500 Free/Fly kick w/fins
    5x100 Free no interval here just long enough to recover from any gagging that might have occured from using the snorkle
    5x100@:10 Rest Free with snorkle felt better by now
    4x50@1:00 Fly w/fins held 42's
    50 Butterfrog just to see how I could do on this, went 45 this was incase on the 200 Fly someone decides to use butterfrog on the last 50 and blow past me I can fight them off
    250 Free Easy

    Total 3000 yards

    alright, the psyche sheets are up for SCM zones. i've entered only one event... the 1500 which goes off saturday afternoon. it looks like i will be joined by muppet, tjrpatt, and my good friend steve in my heat! a bunch of folks i know have pretty slow times entered (for what i think they are capable of)... personally, since i've only swum the 1500 once about 5 years ago, i used my 1650 split for my 3000yd postal. i don't know how that will play out. i've got a brand spankin new fast skin (i think its a first generation) that has about 200 yds on it...... i just might.......

    i'm wishing i wasn't carrying that extra 10lbs that i labored so hard to gain into this weekend, but since i'm going down state, i'll go for the sunday swim with cbbows (water in the high 40's) so my extra baggage won't be carried in vain.

    what is a good 1650 - 1500 conversion?
  12. Fly workout

    by , December 1st, 2009 at 08:22 PM (Elise's Fitness Fun)
    Am one day late posting this, but had a busy day yesterday and today. Did not work out today because I stayed up pretty late last night. Anyway, here is the workout:

    100 warm-up (late)

    8 x 75 free DPS on 1:15

    2 rounds of the following:

    4 x 75 progressive fly on 1:05
    4 x 75 fly kick with fins on 1:05
    5 x 100 progressive fly on 1:30
    5 x 100 free on 1:30

    200 easy free after each round

    10 x 50 free kick on side on 1:15

    6 x 25 AFAP - odds all-out from a dive, evens are easy - did free, fly, back

    100 easy

    4900 yards

    Notes on workout:

    1. On 100s fly, on #s 3, 4, 5, - did 3 rt/3 lt/3 full
    2. On second round, used fins on the 100s.
  13. Tuesday, 12/1/09

    by , December 1st, 2009 at 07:09 PM (A comfort swimmer's guide to easy swimming)
    My pool will close for a month after this coming Saturday.

    I'll have to try to stay in shape by spinning and running.

    SCY, Solo

    My stroke has become very sloppy lately so I am focusing on stroke length. My DPS and SPL have really suffered since I quit focusing on it.

    400 swim free
    (with the exception on 1 or 2 lengths, kept this at 15-16 SPL)
    200 kick choice
    (rev IM order, used board for free and breast)
    4 x 100 w/10 sec. rest alt. drill/swim choice
    (did odds free, evens back. swam as 50 w/fist, 50 regular swim. Again focus was on stroke count.)
    200 kick choice (no board)
    (on back, alternate flutter/dolphin by 50)

    pull 4 x 250 free w/15 sec. rest, breathe on 3. Do with paddles and buoy.
    (times were around 3:30-40. Held 14 SPL through the set)

    swim 4 x 100 back on 2:00: 8-10 SDK off each wall, and keep the stroke as long as possible.
    (Did these at 1:30, with SDK at 10 on starting length, 8 on the rest. Stroke count 12-13 to the flags)

    swim 4 x 50 back on 1:15, descend 1-4 to FAST; work on deep catch and finishing the stroke while rotating shoulders and hips.
    (Kept losing track of my count here, but I think it was 14-15 to the flags, Times were 40->36.)

    swim down 200
  14. Tuesday Dryland

    by , December 1st, 2009 at 06:10 PM (My Passion)
    Today I got to the gym at 5:10 and got on a treadmill for a 35 minute run flat/hill walk. I covered almost 3 miles. Then to the weight machines where I did most of the arm and leg machines – alternating them so as not to overwork anything. I lifted heavy and only did 10 – 12 reps (stopped when I could not do another lift). With 20 minutes left, I stretched with Yoga poses and headed for the shower. Tomorrow is swimming – I really am a fish out of water when I do not swim. Happy Swimming -
  15. Tuesday, Dec. 1

    by , December 1st, 2009 at 04:50 PM (The FAF AFAP Digest)

    Got a start on my .com shopping today, so didn't make it to OakMarr. Had to swim in the hot gym pool, but at least it's SCM. Did another workout from my pre-Auburn taper.

    Warm up:

    700 variety

    Main sets:

    4 x 100 single arm fly drill @ 2:00

    8 x 50 hypoxic backstroke kick, no SSLSs @ 1:15
    1st 25 = 16 SDK
    2nd 25 = 15 SDK

    25 EZ

    10 x 50 @ 1:10 w/SSLSs
    1st 25 = easy speed fly
    2nd 25 = easy

    25 EZ

    1 x 50 fly AFAP w/SSLSs
    Went 27, 2 breaths

    100 EZ

    5 x 50
    1st 25 = fast evil
    2nd 25 = easy

    100 dolphin dive

    Total: 2550 meters

    5 minutes in hottub



    Felt vaguely better in the water today. No way was the pool the advertised 84 degrees. It felt more like 86.

    Checked out the CZ psych sheets. There are some very fast chicks there, including some fast backstrokers. I'm still glad I signed up for NE Champs though. I'd rather not swim "mixed" in a champ meet. Plus, BU runs 10 lanes and it looks like I have avoided the dread end lane where I almost whacked my arm on the ladder 2 years ago.

    It looks like KPN is seeded faster than the WR in the 50 fly. The WR holder Lauri DiTommassi is swimming at CZ. Good racing everywhere. But the right side of the country rocks!
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 Workout -12/02/09 -SCY

    by , December 1st, 2009 at 04:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 1:40
    1 X 400 6:30
    3 X 100 1:30
    1 X 300 -

    2 X 200 kick 4:30
    8 X 50 kick 1:10
    Descend the 50's 1-4/5-8

    1 X 200 IM 4:00
    2 X 50 stroke 1:15
    4 X 25 stroke :45
    Swim three rounds, short break between.
    IM'ers: 1 round each fly, back, breast.

    10 X 50 1:05
    odd: easy
    even: fast

    12 X 25 :40
    Sprint 20 yards, no breath

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Goldilocks and the pool

    A while back my home state of Alabama decided to use the slogan “State of Surprises!” to lure more tourists to the state. It was a poorly conceived campaign, which they eventually dropped in favor of something less prone to be parodied.

    Since moving to the city, I have come to think of the John Jay College Pool where my team holds practices as the “Pool of Surprises!” This pool definitely brings out my best innovative spirit—I’ve constructed makeshift backstroke flags out of Aquajogger vests, fashioned DIY laneline-to-wall attachments, and resorted to rolling over and doing backstroke turns on freestyle swims when the water was too cloudy to see the walls. This fall, the entire building that houses the pool was closed for a bedbug infestation (now resolved, we’re told). This morning, when we showed up for practice, the water temperature was 88 degrees.

    So, what sort of useful stuff can you do in water that hot? Here’s what our coach came up with—it ended up working out pretty well, especially for those of us going to the meet this weekend.

    700 warmup

    3 x (1 x 75 K/S/K @ 1:40; 1 x 75 S/K/S @ 1:30, 2 x 75 Swim @ 1:20), 1st round=FL; 2nd round=BK; 3rd round=BR; 1:00 rest between rounds

    8 x 25 mid-pool 25s @ 1:00 [I worked on my IM transition and BR turns]

    6 x (25 sprint from blocks + 25 easy swim back)

    2 x (50 fast from blocks with relay starts)

    4 x 125 (desc 1-3, 4 easy) [I did this as a 400 warmdown]

    200 upside-down IM warmdown

    I felt good on my starts and was glad to get to practice them. I seemed to be deeper than I thought on my FL breakouts this morning. I would like to attribute that to the warm water—surely it has a lower density or something that was throwing off my finely attuned sense of how deep I am below the water’s surface?—but I fear instead it’s just a lack of practice that’s to blame. I’ll make sure to practice a few more FL starts before the meet.

    To complete the Goldilocks narrative, the showers this morning were far too cold—perhaps they had shunted all the hot water supply to the pool? I’m hoping that this portends a just-right pool this weekend for Zones!
  18. Monday night

    by , December 1st, 2009 at 12:05 PM (A comfort swimmer's guide to easy swimming)

    SCY, Solo

    100 swim free
    300 reverse IM alt. kick/swim by 25
    100 kick free w/board
    300 IM drill
    100 pull free w/paddles and buoy
    300 pull alt. 75 back/75 free w/buoy only

    swim 2 x 50 free on 1:00 perfect stroke. (went 37 on these)
    swim 200 free smooth on 4:00

    swim 2 x 50 at 85-90% on 1:00
    (went 33, 34)
    swim 200 free smooth on 4:00

    swim 2 x 50 back on 1:00 perfect stroke
    (went 41-42 on these)
    swim 200 back smooth on 4:00

    swim 2 x 50 back at 85-90% on 1:00
    (went 36-37 on these)
    swim 200 back smooth on 4:00

    swim 4 x 25 off blocks do one of each stroke
    (did back-17, breast-18, fly-16, free-15)

    swim down 200 choice
    Total: 2700 yards
  19. Tuesday Dec 1st, 2009, best 25 SDK off side

    by , December 1st, 2009 at 10:53 AM (Ande's Swimming Blog)
    Tuesday Dec 1st, 2009

    Psych Sheets & Time Line are up

    Events with Time Line

    03. 03:20 PM Men’s 200 m Individual Medley
    08. 05:50 PM 800 m Freestyle Relay

    12. 11:51 AM Men’s 50 m Butterfly
    13. 12:45 PM 400m Freestyle Relay
    15. 01:23 PM Men’s 100 m Backstroke
    20. 03:18 PM 200 m Medley Relay
    22. 04:11 PM Men’s 50 m Freestyle

    26. 12:12 PM Men’s 100 m Butterfly
    29. 01:30 PM 400m Medley Relay
    37. 04:56 PM Men’s 100 m Individual Medley
    38. 05:45 PM 200 m Freestyle Relay

    right lower back feels a bit better

    lat press 6 x 40 6 x 45 6 x 50 4 x 55
    lat pull 6 x 160 5 x 200 3 x 220
    bench 6 x 135 5 x 185 2 x 210


    SCY UT Swim Center
    6:30 - 8:00
    Whitney coached
    swam with Tyler, Todd, & Mike
    beside max chris, paul, ned, amy, & brandon
    dove in at 6:33

    whitney said to swim around 1,500 & do a couple fast swims

    did 50's with 4 or more SDKs off each wall
    went around 750

    changed into B70 full

    100 easy

    50 bk
    roll start
    whitney timed
    went 23.4

    25 SDK fast
    roll start
    todd timed
    went 9.93
    which is my best 25 SDk off the side ever

    100 easy


    Long Beach is this Friday, we leave Thursday afternoon

    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach

    2 Days till Long Beach

    Updated December 1st, 2009 at 04:12 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  20. Last killer workout before the weekend meet

    by , December 1st, 2009 at 07:34 AM (Mixing it up this year)
    So I pushed again today since Friday our pool is closed. Tomorrow and Thursday will be on the easier side.

    1000 free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 sprint
    5x100@1:45 Fly kick w/fins streamline held 1:30's
    15x100 Free w/paddles & bouy 1-5@1:35, 6-9@1:30, 10-12@1:25, 13-14@1:20, 15@1:15 I didn't make the 1:15 but everything else I made
    300 Free Easy

    Total 3800 yards