View RSS Feed

All Blog Entries

  1. Day 3 of Laziness, Wed., March 3

    by , March 3rd, 2010 at 04:44 PM (The FAF AFAP Digest)
    Yoga:

    Planned to go to hot yoga today, but I couldn't make it in time for the noon class as I was at ART (see below).

    So, I put in the Yoga Shakti DVD and customized my own program using the yoga matrix. It was about 75 minutes long, and I liked this routine better than the preset 90 minute routines. I only used one set of sun salutations and skipped all the dancing warrier series. I added the ab series, which was interesting. But I need yoga blocks for some of these moves, they're so difficult. The spine twisting series were great. This seems like a great adjunct to the spine strengthing series in bikram and all the twisting core work in the gym.


    ART:

    Given my malaise, I decided a tune up and visit to my ART doc was in order. I spent the entire 30-40 minutes grilling him about nutrition, as he's rather an expert on that with advanced non-ART degrees. Here's a summary:

    1. Supplements good. HA! He says that all high performing, high level endurance athletes use them and need them. He says there are growing studies that support their efficacy. Perhaps they aren't the years long well controlled double blind studies that docs rely on. I may email him and ask him for the studies.

    2. We discussed my difficulty with workout and recovery drinks (can't use whey products, gatorade give me heartburn). He said (a) I should always use an electrolyte drink if exercising more than 35 minutes; (2) I should try Endura again, which is a medical grade and very pure electrolyte drink powder without additives (so it shouldn't upset my seemingly delicate GI system). I have heard that Lance Armstrong started using Endura and ditched Hammer products after a recent "bad batch" of Hammer products came out.

    3. With respect to whey, he said the hemp protein I'm using is very good. However, pure compounds of whey are the best for building and maintaining muscle. Once I get the gluten issue under control (still suffering symptoms, blech), we can try a very fractionated type of whey that will have very little, if any, lactose in it.

    4. He approves of my smoothies! And says that, yes indeed, they may have been keeping me healthier this year b/c they are loaded with immuno-system-boosting nutrients. He suggested adding a teaspoon of coconut oil to my smoothies, as that is a superior recovery agent. I did mention what Quick had said about type O blood types being sensitive to coconut. He said, once I get the gluten out of my system, I should try one tsp and see if I get a reaction within 4-6 hours. If not, put it in the smoothies. He seems to buy about 70% of the blood type diets.

    5. He loves Michael Pollan's rule that one should not eat anything that doesn't rot.

    6. I'm going to add another ingredient to my smoothies as well: InflamX360, which is referred to as a "medical food." Anyway, he thinks this will help with recovery and help calm down my traumatized GI system as well. It apparently tastes very nasty, but hopefully all the berries will disguise the flavor. InflamX also has L-Glutamine in it.

    7. Soy is poison for me. I checked to make sure the Paul Newman salad dressings I often use don't have this or any other hidden gluten ingredients in it. Luckily, they do not.

    8. My shoulders are stable. Yay! He approves of my new routine of lighter weights + core intensive/body weight exercises + yoga. The heavier weights do put a lot of strain on the shoulders. But he certainly found some "hot spots." (Jokes already made about this phraseology. )


    Core Stabilization Exercises:

    Here's some good core work to do at home I think you could also do it at the gym with 2 benches.

    [ame="http://www.youtube.com/watch?v=2Sv7C5U0CAs"]YouTube- BodyWeightCulture.com-Functional Core stabilization[/ame]


    Commentary:

    I'm hoping these last 3 recovery days are enough to jolt me back to normalcy. I want to be able to kick Speedo's ass in the pool tomorrow. If not, I'm going back to HTFU.


    USMS on Youtube:

    Never knew we had this link: http://www.youtube.com/USMastersSwimming

    Updated March 3rd, 2010 at 09:33 PM by The Fortress

    Categories
    Yoga , ART
  2. Dreaming of future swimming wonders

    Today I swam at the Y during early morning lap swim again, and it worked out well. I had my own lane for the first half of my workout, then circled with just one other swimmer for the rest. Plus, during a break between sets someone from a neighboring lane told me that I was ďsuch a beautiful swimmer!Ē I think I really like this morning Y swim crowd!

    Hereís what I did:

    1000 scy warmup (400 swim/200 kick/200 pull/200 drillswim)

    5 x 100 @ 1:30 FR -> BK pacman set

    200 kick w/ fins (100 mod, 2 x 50 build)

    6 x 50 w/ fins (25 + turn sprint, rest easy) @ long rest [I did 3 FR, 2 BK, and 1 FL]

    5 x 100 w/o fins (25+turn sprint, rest easy) @ 2:15 [2 FR, 2 BK, 1 FL]

    10 x 50 FR/BK halfsies @ :50 [all easy-mod pace, but worked on really snapping legs over on turns]

    100 easy warmdown

    Afterwards I stretched out in the warm, pretty pool, then headed upstairs for a short rowing workout. I had tried to go to the gymís rowing class last night, but it has become very popular again and was already full when I arrived. (Rowing class is a bit like spin class on Concept 2 erg machines, an interval workout with everyone rowing in sync and an instructor calling out instructions and, often, narrating a rowing course or race for us. No disco music. Itís a great workout in 45 minutes) So I decided to do some rowing on my own todayóI programmed the machine to do 2-minute pieces, with :30 rest in between. I warmed up on the first 2, then descended numbers 3-5 and 6-8, then warmed down the last two. (I went 2:19/2:14/2:08, 2:35 (was chatting with a fellow rower here)/2:12/2:07 on my descends. Those numbers are average 500m pace during the 2 minutes of rowing).

    One cool thing about rowing on erg machines is all the information and feedback you getóafter every stroke, the machine calculates your 500m pace time for that stroke, per-minute stroke rate, average pace for the piece, projected finish time or distance, etc. (It also does the standard workout-machine stuff like calories burned, wattage, and so forth, and will even give you a little pace boat picture to race if you tell it to do so). Seeing how small changes in rowing technique affect the numbers on each rowing stroke really helps me stay focused on maintaining good technique. Plus the rowing room has mirrors on the front and sides, so you can visually check your technique now and then.

    I often think how great it would be to have all this info while swimming. Can you imagine swimming 200 descends in workouts and getting feedback each stroke cycle about your stroke rate, your dps, your current speed (measured as, say, your 100-pace), and your projected finish time? All this could be projected wirelessly into your goggles. Actually, figuring out how to do that for stroke rate should be doable (and has maybe already been doneóI know Speedo used to sell a swim watch with metal sensors on the sides that calculated stroke rates by measuring changes in conductivity and using that to figure out how many times the watch, and thus the arm wearing it, had been dipped into and out of the water per minute. Iím not sure if they still make this, or if it was widely adopted by teams. I think the technology to take such stroke rate info and make it appear somehow in the field of vision of a person wearing goggles exists.) Measuring swimmers speeds at very frequent intervals would be trickier. Swimmetrics does it with tethering; you could possibly do it untethered in an endless pool, if you could get precise measurement of both the speed of the water current and the swimmerís position relative to the back wall of the tank (and maybe, once you got that latter measurement, you could have the speed of the water current automatically adjust itself so that the swimmer stayed in roughly the same place no matter the swimming speed. Can endless pools already do this?) Maybe by the time Iím in the 85-59 age group all this will be old technology!

    The heat sheets and timeline for this weekendís swim meet on Long Island are up. It looks like it will be a short meet, starting at 9 and ending around 12:15, even with several 1000 heats in there. Iím swimming 100 FR, 50 FL, 50 BK, and 50 FR. (I know ahead of time I wonít be swimming any relays, since Iím the only woman from our team attending). It should be a fun event.

    [I do realize that resuming 2 leg-intensive activities (I went to ballet class Monday night, plus the rowing today) is probably not optimal meet-week prep. But I figured getting back into my NYC routine took priority of being perfectly prepared. And itís still early in the week, and Iím not too sore from the ballet, so I think things will be fine. I just have to remember how to do startsóI havenít practiced those since my last meet in January!]
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters 5:30 Workout -03/04/10

    by , March 3rd, 2010 at 01:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 400 6:00
    4 X 50 :50
    1 X 300 4:30
    4 X 50 :50
    1 X 200 3:00
    4 X 50 :50
    1 X 100 1:30
    4 X 50 :50

    1 X 200 kick 4:30
    6 X 25 sprint kick :45
    Twice through

    1 X 200 50 stroke(choice)/50 free 4:00
    4 X 50 1 of each stroke 1:00
    Three times, breaking between rounds.

    1 X 100 easy 2:00
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 100 fast 2:30
    Choice. Swim the set three times.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  4. Wednesday, 3/3/10

    by , March 3rd, 2010 at 11:40 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim, alt. free & back
    4 x 75 alt. drill/kick/swim by 25 w/10 sec. rest.
    (did these IM order)
    swim 4 x 25 choice on 30 descend to fast
    (all free, to about 18->15)
    swim 3x50 free on 50, stretch out the stroke
    (free atound 37-8)
    swim 3x50 choice on 55, build to about 85% on each 50
    (back around 42)

    swim 3x around:
    {did #1 free, #2-3 back
    200 on 3:10 for free or 3:30 for back
    (free @ 2:44, back at 3:10, 3:12)
    3 x 100 on 1:35 for free or 1:50 for back
    (free around 1:20-22, back around 1:30-35)
    50 fast off blocks on 1:30
    (free at 34, back around 38-39)
    }

    200 swim down choice
    --
    Total: 2850 yards
    Categories
    Uncategorized
  5. Wednesday Mar 3rd 2010, Grand Prix

    by , March 3rd, 2010 at 11:37 AM (Ande's Swimming Blog)
    Wednesday Mar 3rd 2010

    a friend sent me some of my old masters data:

    Year Event Course Time Rank Age

    1988 100 free SCY 48.02 3 24
    1988 100 fly SCY 53.63 3 24
    1988 100 IM SCY 54.36 1 24

    1988 200 IM SCY 2:00.15 2 24
    1988 50 free SCY 21.20 8 25
    1988 100 free SCY 47.12 8 25
    1988 50 fly SCY 23.01 4 25
    1988 100 fly SCY 50.97 4 25

    1990 50 free SCM 24.02 2 26
    1990 100 free SCM 52.70 2 26
    1990 50 fly SCM 26.01 1 26

    1991 50 free SCY 20.87 5 27
    1991 100 free SCY 46.40 7 27
    1991 50 free LCM 24.09 1 28
    1991 100 free LCM 54.87 2 28
    1991 50 fly LCM 25.74 1 28

    1992 50 fly LCM 25.68 2 29


    Austin Grand Prix starts tomorrow, Thursday Mar 4th, I'm resting a bit for it & plan to shave
    huge meet, with 1200 swimmers.
    RESULTS
    Psych Sheet
    schedule


    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool,
    Whitney coached
    5:30 - 7:00
    swam with several lanes over from where I normally do with ed, bob, brian, steve & a few others
    wore brief
    dove in 5:45ish

    warm up:
    missed it

    assigned: 2 rounds of:
    4 x 25 fl
    4 x 50 bk
    4 x 75 br
    4 x 100 fr
    4 x 125, 100 IM + 25 stroke
    300 k
    did: missed part of first round, think I dove in on the 100 free's
    just swam easy and warmed up
    kicked 6 x 50's on the 300 k
    did most of 2nd round except I did 75's on the 125's


    2010 MEETS:

    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    ENTERED
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y


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


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

    Updated March 3rd, 2010 at 12:00 PM by ande

    Categories
    Swim Workouts
  6. Meet Results from Republic of Texas and some random asides

    Since there are a lot of people on the forums who happen to know a lot of people who were at the meet, here are the official results.

    http://www.damswim.com/meet_results/..._Texas_SCY.pdf

    Yes, I am the world record holder in 7 events now. Ah the power of the first meet, and brand new record book and being the only person in my age group

    This morning my coach told me to change my breathing pattern... on a set of 500s. I laughed and tried negotiating changing on a shorter distance and then ignore her. I like oxygen, especially on 500s.

    Agave Nectar! If you are a coffee drinker, give it a try. It has a richer smoother sweetness compared to white sugar. Warning to Fort: LW thinks the all natural flavored ones might have gluten in the flavor.

    After manly Rich came in town and kicked my in the 50 free, I have decided that I need to do more girly workouts like Fort. Especially since there was a girl who beat me in the 50 free I will be stealing "core" ideas from Fort, and I did some last night. Apparently Fort's definition of core is anything below the eyebrows. I did some weighted twist things (she has posted videos) that worked the back well as well as everything else.

    My team doesn't have a schedule for workout styles. I think I am going to request one so that I can plan my solo practices better. The team practices are MWF, any suggestions for a good pattern? I was expecting a sprint workout today, and I was going to lift and ride the bike tonight and do a long aerobic swim tomorrow. Today turned out to be distance...

    My weight has stabilized between 170 and 173. Tanita has told me bf% of 6.6% to 11.2 for that range.
    Categories
    Uncategorized
  7. Ouch just not recovering

    by , March 3rd, 2010 at 07:24 AM (Mixing it up this year)
    A year ago I could do this but now. We got in late again since the guard over slept.

    1000 free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 moderate
    5x200@3:00 free w/paddles & bouy went 2:53, 2:50, 2:50, 2:43, 2:36
    300 free swim w/snorkle good body position
    200 free kick w/snorkle

    Total 3000 yards
    Categories
    Uncategorized
  8. Sabbatical

    by , March 3rd, 2010 at 02:10 AM (Chicken's Nuggets)
    I'm sure this is no loss to anyone but there will be no more Nuggets issuing from these quarters for a little while, as I am sulking.

    In brief, I practiced and signed up at USMS with Academy Bullets during the 2 month break my regular team takes in fall 2009.

    I'd been with that particular team since I first started swimming in 1993. I did stroke clinics with them and loved their workouts. I eventually got hooked on Open Water, and their 2 month break fell at a bad time for my OW marathon swimming training. Nobody on that team shares my passion for marathon swimming, or even Open Water. I wish they did. I do miles and miles alone in the pool.

    Well.....I paid up with my old team for the '10 season because I love their Tuesday and Thursday night practices and I get sick of swimming alone. I thought since I don't do pool meets and I'm generally a pretty harmless person who goes to practice regularly I'd be ok.

    It seems not.

    I was told I could NOT attend my old teams's practices starting summer if I didn't change my USMS designation back to their club.

    OK, but where does this leave Bullets??? Why should THEY allow me to practice with them if I change my designation back to the other team?

    How does one practice with more than one masters' team? I know people do it!


    A

    Updated March 3rd, 2010 at 08:13 PM by Chicken of the Sea (removing more names because I am, after all, a Chicken)

    Categories
    Uncategorized
  9. Wind, cold and wet

    by , March 2nd, 2010 at 10:04 PM (FREEDom)
    March 2
    Another bad weather day for swimming outdoors tonight, but we got it in. Wind was blowing pretty hard. Good thing I did not do too much backstroke... it was hard to hold the line. Just us guys tonight -- Luke, Eduardo, Mike, and George F... and me. Where were all the women?

    Distance night

    Warm up
    400 300 200 100

    5 x 50 on 1:00 choice

    5 x 200 on 2:35 desc 1>5
    swam 1 -2 w/ snorkel... which kills me. Desc 3 - 5 to 2:11
    200 easy

    5 x 100 1:30 pull hyp 7 3 5 3 by 25. I snorkeled these

    6 x 225 on 3:45 as
    - 50 kick
    - 100 swim cruise
    - 75 build

    500 kick w/ fins as
    - 200 kick on 2:50
    - 200 kick on 3:00
    - 100 kick on 1:30

    200 warm down

    I can pull or even swim with paddles OK with a snorkel. But if I swim intervals > 100, it kills me, just gasping for air after about 200 yards. I tried to do the first 3 200s w/ snorkel, but had to drop at #2 was dead, and it killed me the rest of that set. I felt good in the water before that but not so hot afterward. I've mostly used the snorkel for technique, balance and pulling, but will be looking to add more swimming with in an attempt to build up the lungs .. or learning to swim faster with oxygen deprivation.
    Categories
    Swim Workouts
  10. Tuesday

    by , March 2nd, 2010 at 09:53 PM (Swimming, Life, and Other Stuff!)
    Swim with Nasti's tonight. I was late and missed warm-up time. This was my 5th day in a row of swimming; the other 4 practices were great. Tonight was bored and tired. Here's what we did"

    **5 X 100 on 2:00 interval (1:25's)
    **4 X 25 kick on :45 Flutter no fins
    **4 X 100 on 1:50 interval (1:24's)
    **4 X 25 Free ?
    **3 X 100 on 1:40 (1:24's)
    **4 X Kick on :45 no fins
    **2 X 100 on 1:30 (1:25's)
    **4 X 25 stroke on :40
    **1 X 100 fast
    **4 X 25 breath control patterns?
    **ez 100 back

    My SPARK seminar I was doing Friday has been postponed till June. I figured they wouldn't get enough people for it to go. Indy is hosting the National AAHPERD Convention this month. I assume most teachers around here would use their professional days for a National Conference, a rare opportunity.
    Anyway I'm glad. I'm all out of personal days so I was going to have to call in fake sick. I hate to do that. I would have liked to have earned the extra money though.
    Categories
    Uncategorized
  11. Gearing up

    by , March 2nd, 2010 at 09:38 PM (Elise's Fitness Fun)
    Back to real yardage today. Haven't done a workout this long since early January. I could tell I have almost gotten out of shape. Still, the taper for the meet and the rest afterward had to be good for the body. Hoping to feel back in the grove in another week.

    Used first set as a warm-up:

    10 x 150 pull on 2:15. Did first two swims with out equipment. For the rest of the set, used paddles and pull buoy.

    3 rounds of 4 x 125 I.M. on 2:00 (with fins, do flutter kick on br)
    #1 - 50 fly, 25 back, 25 br, 25 fr
    #2 - 25 fly, 50 back, 25 br, 25 fr
    #3 - 25 fly, 25 back, 50 br, 25 fr
    #4 - 25 fly, 25 back, 25 br, 25 fr

    1 minute rest between rounds

    4 x 100 free on 1:30

    1 minute rest

    4 x 100 free with paddles on 1:25

    1 minute rest

    4 x 100 free with paddles and fins on 1:15

    3 x 100 - 25 underwater/75 easy on 1:00 rest

    4500 SCY

    Will take tomorrow off. Adding the weights and running back in along with the increase in yardage is tiring me down a little. Will be back in the pool on Thursday.
    Categories
    Uncategorized
  12. Pulled a double today

    by , March 2nd, 2010 at 09:07 PM (Mixing it up this year)
    Since it was just going to be McKaylin I would be coaching tonight I decided to keep her company. It was a humbling experience. Last year I could beat both her and Sandra. Not any more. I was exceedingly slow compared to her.

    500 Free
    10x100@1:30 Free w/paddles & bouy was holding 1:18's on these
    500 Free kick w/fins every 3rd 25 fly
    10x50@1:00 Back
    4x200@3:15 Free last one EASY!

    Total 3300 yards
    Categories
    Uncategorized
  13. Tired, March 2

    by , March 2nd, 2010 at 05:33 PM (The FAF AFAP Digest)
    Commentary:

    Commentary first today. I've had the blahs for awhile, but I've been feeling wiped out since Sunday. I'm worried I'm overtrained. And it was probably inadvisable to start skipping my once a week rest day on Saturday. After about 1000 yards in the pool, I threw out my planned workout and did another low yardage recovery day. Had to take Mini to the gym, but didn't do much there either. I'm going to my chiro tomorrow and will just plan something else mellow again, I guess. It would also help if I had less kid drama and less pervasive gray gloom, I guess. And I certainly don't want to get ISH.

    And I still have loads to do tonight ... May have to take Chaos' advice and sell the kids, pet, house, etc.!

    Swim/SCY/Solo:

    Warm up:

    700 various

    4 x 100 breast pull w/MF @ 2:00

    50 EZ

    Hypoxic Sets:

    30 x 25 shooters w/MF @ :15 RI
    10 back, 10 side, 10 belly

    10 x 50 double shooters on back w/MF @ 1:00

    50 EZ

    Total: 2400


    Drylands:

    catch windmill w/15 DB, 1 x 15 each side
    box jumps, 1 x 10
    twisting lunges w/15 lb DB, 1 x 15 each leg
    flutter kick on bosu, 1 x 50
    Mr. Fort's hip/ham exercise w/40 lb BB, 1 x 15

    external and internal rotators, 10 x 2 x 15, each side
    prone scapular scrunches, 2 x 25
    seated straight arm dips, 2 x 25
    3 position arm extensions, 1 x 15 each position


    Post Article:

    There was an article in the Post today about the fact that quinine is ineffective in combating leg cramps. It was referring to nighttime leg cramps. This is consistent with the advice Gull gave on line long ago. I think magnesium may work better for me anyway.

    http://www.washingtonpost.com/wp-dyn...030102881.html

    Also on healthy diets: http://ow.ly/1drd3

    Updated March 2nd, 2010 at 05:49 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout -03/03/10

    by , March 2nd, 2010 at 01:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 300 4:30
    3 X 100 1:30
    1 X 300 4:30
    4 X 75 1:15
    1 X 300 4:30
    6 X 50 :50

    1 X 300 kick

    12 X 25 sprint kick :45

    8 X 125 IM 2:15
    Double up on your choice of stroke.

    6 X 250 pull 3:45
    Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  15. Tuesday Mar 2nd 2010

    by , March 2nd, 2010 at 10:23 AM (Ande's Swimming Blog)
    Tuesday Mar 2nd 2010

    Austin Grand Prix starts on Thursday
    resting a bit for it & plan to shave,
    huge meet, 1200 swimmers.
    RESULTS
    Psych Sheet
    schedule

    Whitney sent this schedule announcement yesterday

    Due to the Grand Prix meet with 1200 swimmers we will have limited practice time. Sorry for any inconveniences but some is better than none.

    Tuesday 3/2 normal morning and night
    Wednesday 3/3 normal morning and noon
    Thursday 3/4 5:30 - 6:30 am ONLY (no night)
    Friday 3/5 5:30 - 6:30 am ONLY (no noon)
    Saturday 3/6 none
    Sunday 3/7 12 - 1:15 pm


    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool,
    Whitney coached
    6:30 - 8:00
    swam with
    Mike, Nate, paul ritchie & Todd
    beside Ned,Tyler, jon, & larry
    wore B70 full
    dove in 6:35ish

    warm up:
    not sure what it was
    did around 300 fr

    assigned: 400 fr aerobic 75% effort
    did: 4 x 50

    rest 1:00

    100 IM fast
    dove
    went 57


    rest 1:00

    assigned: 400 fr aerobic 75% effort
    did: 4 x 50

    rest 1:00

    assigned: 200 IM fast
    did: 100 IM fast dove
    went 56


    rest 1:00

    assigned: 400 fr aerobic 75% effort
    did: 4 x 50

    rest 1:00

    assigned: 300 IM fast
    did: skipped

    rest 1:00

    assigned: 400 fr aerobic 75% effort
    did: 4 x 50

    rest 1:00

    assigned: 400 IM fast
    did: skipped

    rest 1:00

    100 IM FAST
    went 55



    50 flutter kick fast
    with jon's big yellow board
    roll start
    tyler timed
    went 28.2




    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    ENTERED
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y


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


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Categories
    Swim Workouts
  16. Late start and sprint, not much yardage

    by , March 2nd, 2010 at 07:31 AM (Mixing it up this year)
    The guard was late today so started 10 minutes late. Decided to try to sprint but felt like an incredible slug.

    500 Free as 25 kick/swim/pull
    32x25@:45 sprint #1-8 fly (:21's) #9-16 back (:21's) #17-24 breast (:26's) #25-32 free (:16's) just felt like I couldn't move on these
    200 Free easy
    500 Free kick w/fins every 3rd 25 fly
    8x100@1:30 w/paddles as 50 free/50 back
    200 Free easy

    Total 3000 yards
    Categories
    Uncategorized
  17. Yoga in the sauna

    by , March 2nd, 2010 at 12:12 AM (Elise's Fitness Fun)
    Did my own mini-version of hot yoga tonight, if you can even call it that. After my swim workout tonight, got in the sauna (dry heat) and did some basic yoga moves to stretch out my lower back. Amazing how much good it did. I'm taking Q's advice of trying to work in about 20 minutes of a yoga routine when and where I can. Seems to be working out so far.

    Earlier today, ran 25 minutes around the cotton fields with my dog, a large lab mix of about 115 pounds. He enjoys it as he gets to run ahead of me off the leash.

    Swam this evening. The short run took a little bit more out of me than expected, so I didn't feel quite as zippy as I usually do. Still enjoyed the workout as I did it with the masters group.

    Warm-up: 200 easy

    5 x 100 kick with fins (hard) on 2:00
    1, 3: dolphin on back
    2, 4: back kick
    5: front flutter with board

    100 easy

    4 x 100 breast pull with dolphin kick (wore fins) on 2:15

    100 easy

    3 x 100 - 3 rt/3 lt/3 full fly on 1:00 rest

    100 easy

    4 x 50: 25 no breather/25 easy on 30 seconds rest

    On odds, did underwater. Evens were no breather freestyle.

    100 easy

    2,000 SCY
    Categories
    Uncategorized
  18. Monday Morning at Carmel Aquatic's Center

    by , March 1st, 2010 at 08:33 PM (Swimming, Life, and Other Stuff!)
    I got up at 4:45 a.m. to be @ CAC by 5:00 a.m. The pool was full! The far half was swarming with Carmel HS Team. The boys team won state this week-end. The girls won their 24th straight state title 2 wee-ends ago!
    My half of the pool (14 lanes) was full of members of the fairly new Carmel Master's Team. I should probably join this team instead of Nasti's but I'm fairly sure Nasti's social agenda is 100% better than the Carmel team. I can always swim harder and further, but friends are a precious and irreplaceable commodity! I'll stick with Team Nasti!
    Here's my solo workout (done in the midst of 25 or so swimmers doing the CAM workout:

    **600 Freestyle Warm-up Swim
    **200 Assorted Kicking, no fins
    **2 X 100 (backstroke/IM)
    **250 Freestyle on 4:30 interval
    **4 X 50 Free on :55
    **250 Freestyle w/ paddles and buoy on 4:20 interval
    **4 X 50 Free on :50
    **250 Freestyle hard on 4:15 interval
    **4 X 50 Free on :45 interval
    **200 Free rest :5 sec/ 150 Free rest :10 sec/ 100 free rest 15 sec/ 50 Free
    **200 Broken Free-Hold 50 pace and descend rest interval/:15 sec/ :10 sec/ :5 sec.
    **8 X 25 on :30 (Stroke alternating with free)

    3,250 scy

    I saw a couple of Sarah's old team mates! They all look so grown up!

    Reported home after work and cooked a delicious turkey breast, dressing (my fav), and sugar snap peas! Yum! I tend to cook better in the evening when I swim in the early morning before work. I think I am more patient at school after an early morning swim. My legs get really tired around 1:15 or so but I guess that happens even if I don't swim early!

    I have been feeling really great lately in my workouts! I haven't done any meets this winter and have been solidly swimming 5 days a week! i'm hoping for a good 1650 and 1,000 at state meet! I'm not sure about how to taper. The meet is the last week-end in March. I have been swimming 16-17,000 yards per week. Is that total high enough to taper down from?
    Categories
    Uncategorized
  19. Monday Morning at Carmel Aquatic's Center

    by , March 1st, 2010 at 08:33 PM (Swimming, Life, and Other Stuff!)
    I got up at 4:45 a.m. to be @ CAC by 5:00 a.m. The pool was full! The far half was swarming with Carmel HS Team. The boys team won state this week-end. The girls won their 24th straight state title 2 wee-ends ago!
    My half of the pool (14 lanes) was full of members of the fairly new Carmel Master's Team. I should probably join this team instead of Nasti's but I'm fairly sure Nasti's social agenda is 100% better than the Carmel team. I can always swim harder and further, but friends are a precious and irreplaceable commodity! I'll stick with Team Nasti!
    Here's my solo workout (done in the midst of 25 or so swimmers doing the CAM workout:

    **600 Freestyle Warm-up Swim
    **200 Assorted Kicking, no fins
    **2 X 100 (backstroke/IM)
    **250 Freestyle on 4:30 interval
    **4 X 50 Free on :55
    **250 Freestyle w/ paddles and buoy on 4:20 interval
    **4 X 50 Free on :50
    **250 Freestyle hard on 4:15 interval
    **4 X 50 Free on :45 interval
    **200 Free rest :5 sec/ 150 Free rest :10 sec/ 100 free rest 15 sec/ 50 Free
    **200 Broken Free-Hold 50 pace and descend rest interval/:15 sec/ :10 sec/ :5 sec.
    **8 X 25 on :30 (Stroke alternating with free)

    3,250 scy

    I saw a couple of Sarah's old team mates! They all look so grown up!

    Reported home after work and cooked a delicious turkey breast, dressing (my fav), and sugar snap peas! Yum! I tend to cook better in the evening when I swim in the early morning before work. I think I am more patient at school after an early morning swim. My legs get really tired around 1:15 or so but I guess that happens even if I don't swim early!

    I have been feeling really great lately in my workouts! I haven't done any meets this winter and have been solidly swimming 5 days a week! i'm hoping for a good 1650 and 1,000 at state meet! I'm not sure about how to taper. The meet is the last week-end in March. I have been swimming 16-17,000 yards per week. Is that total high enough to taper down from?
    Categories
    Uncategorized
  20. A little stiff... 3/1/10

    by , March 1st, 2010 at 08:04 PM (The Labours of SwimStud)
    Well the back spasm has abated but now the muscles are sore and kinda of locked up a little out of alignment. However, I went to the pool to swim and knew I'd be ok.

    Warm Up

    200 Swim Snorkel
    200 Kick
    200 Pull

    Fly Set
    4 x 50 fly drills
    4 x 50 1 arm
    4 x 50 fly (2 x 25, 2 x 50 2 x 25)
    I was lane sharing with a less skilled swimmer. He did his best to stay out of the way, and I have to respect that he at least could see that I was training. However, he and my lower back tightness still caused me a few issues with fly. I guess 3 days after a spasm though I shouldn't expect to channel Cavic.

    Main Set
    4 x 50FR EZ
    10 x 100 1:40 It was meant to be a 1:30 test set, but with a stiff back and 2 days aftr my big swim...I wasn't up to it so I did 1:40 for aerobic work. I held 1:35 got the last one under 1:30...figured I'd get one good one in to finish.
    4 x 50FR EZ
    4 times through:
    50 K Hard 1:15 couldn't get under a minute today 1:02 the best.
    100 swim 1:45

    Kick Set

    500 Fin FR kick

    Cool Down
    6 x 50 EZ

    I'm reluctantly laying off of weights, running and core work until the back gets sorted out. I may try elliptical tomorrow.
    Categories
    Uncategorized