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  1. Thursday, Jan. 21

    by , January 21st, 2010 at 06:35 PM (The FAF AFAP Digest)
    So I woke up this morning and every single muscle in both arms was sore from my RA inspired med ball slamming session. Even muscles I didn't know I had ... This, I imagine, caused me to feel like a terd in the water today. I wanted to do Jim Corbeau's nasty aerobic set, but I just didn't feel nasty enough. I did manage a nasty kick set, which then set off cramps in the calves and feet for the rest of the workout. Should have done the kick set at the end of the workout, I guess. I also forgot to bring gatorade or water, which was pretty dense of me and irritating. Anyway, as Stud would say, it went thusly:


    Warm up:

    750 various

    10 x 25 twirling shooters @ :30

    Endurance Kick (this time with fins)

    30 x 25 @ :20
    1-10 = dolphin w//board
    11-20 = flutter w/board
    21-30 = dolphin w/board

    Tried to hold them all under 15. Did some 15+ on the last 10. Took 30 seconds rest between each set of 10. Ouch!

    100 EZ

    Aerobic Set:

    3 x 100 @ 2:00, 25 stroke (fly) mod fast + 75 EZ free
    3 x 100 @ 2:00, 50 stroke (back) mod fast + 50 EZ free
    3 x 100 @ 2:00, 75 stroke (evil) mod fast + 25 EZ free
    1 x 100 IM
    50 EZ

    I intended to do more, but I was cramping like crazy and it felt like junk yards. So I desisted and just did a drill set next.

    Drill Set:

    4 x (3 x 50) @ :15-:20 second RI
    #1 = breast pull w/buoy
    #2 = PLD breast
    #3 = alternate PLD breast with regular breast

    After each round, I did 1:00 of vertical evil kick.

    100 EZ

    Total: 3600


    Not my most successful workout ever, but at least I got a hard kick set in. I need to hunt for and wear my compression socks tonight. I wish I had had my G2, which I am now drinking again b/c it is gluten and lactose free.

    Then I spent a leisurely afternoon in the salon chair restoring my ginger locks to their fiery color after some anticipated first week fading. I am officiating at a high school meet tomorrow. Wondering if all the swim parents will recognize me. lol

    Tomorrow, I'm planning on gym and yoga. I need a good stretch after yesterday's hard dryland session and today's cramp fest.

    I booked my flight for Atlanta and I have informed Mr. Fort that I likely will be absent on Valentine's Day for the second year in a row.
    Swim Workouts
  2. Dryland Thursday

    by , January 21st, 2010 at 05:53 PM (My Passion)
    Today my buddy and I took a break from the stairmill (she had the same experience on Wednesday that I had on Tuesday). So we decided to do a machine that is like an elipse, however it has arm work and it also moves in a stair motion as well as an elipse motion. 45 minutes. Good workout, good cardio, good conversation, and no heat sicknes. Tomorrow is swimming!!
  3. Mixing it up on Thursday

    I had a nice swim this morning with the team. Here’s what we did (scy):

    500 warmup

    4 x 150 (50 Drill + 25 K + 75 build swim), IM order, @ 2:40

    2 x 200 Pull @ 2:50
    4 x 100 @ 1:45, odds IM, evens BK
    3 x 50 FR @ :55, desc.
    3 x 50 FR @ :40
    2 min. rest
    2 x 200 IM @ 3:15 [This interval was originally 3:20, but my lanemates (mostly not IMers) were dubious we could do that. So after some negotiotion with the coach, we all agreed that the first swimmer (me on this part of the set) would go when the 4th swimmer came in. We ended up with a faster interval than the coach had originally given us!]
    4 x 100 FR @ 1:30
    3 x 50 FR @ :55, desc.
    3 x 50 FR @ :40

    4 x 50 K @ 1:00, odds kicking 25 on rt side, 25 on left side; evens stroke [This was actually a set of 8, with the evens IM order, but I got out after the first 4 to do some starts.]

    Starts from the block [It was funny to realize that I’m not doing any BK starts at Sunday’s meet—I probably should have practiced some anyway today while I had the chance. One thing I did practice was going off the block without going into sprint mode—a useful skill for the 500 (and one I often seem to lack).]

    200 warmdown

    That’s was it. Then weights and stretching at the gym, and ballet class tonight.
  4. Sarasota Y Sharks Masters 5:30 Workout -01/22/10

    by , January 21st, 2010 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Last day prior to our meet. We'll get back to work next week.


    WARM UP:
    2 X 150 2:30
    4 X 100 1:30
    4 X 75 1:15
    6 X 50 :50

    6 X 50 kick 1:15

    5 X 100 2:00
    50 stroke/50 free

    10 X 50 1:05

    8 X 25
    odd: build to race finish
    even: blocks, breakout and coast in

    WARM DOWN: 4X 50 easy 1:00

    Swim Workouts
  5. Thursday, 1/21/10

    by , January 21st, 2010 at 01:25 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    400 swim free
    4x100 kick on back w/5-10 sec. rest
    4 x 50 w/10 sec. rest, max. distance per stroke choice
    (odds free, 13-14 spl; evens back, 15-16 spl)

    swim 2 x 200 on 3:20 free smooth
    swim 6 x 75 free on 1:15: build each 75 to about 85%

    take 30 sec. rest

    swim 2 x 200 back on 3:30 smooth
    swim 6 x 75 back on 1:20: build each 75 to 85%

    kick 4 x 50 w/15 sec. rest, evens fast

    swim down 100 easy

    Total: 3000 yards

    Yoga tonight
  6. Thu Jan 21th, 2010

    by , January 21st, 2010 at 11:10 AM (Ande's Swimming Blog)
    Thu Jan 21th, 2010

    weighed 219

    [ame=""]USMS has ruled on Suits[/ame]

    You can still get a brand new $100 B70 at

    if you get a nero comp now, I heard B70 is going to offer some sort of discount program for USMS swimmers when they order the new FINA approved NEROTX. Don't have any details yet.

    My next meet is the Austin Grand Prix


    scy, main pool
    Whitney coached
    6:30 - 8:15
    swam with Mike & Erin
    beside Tyler, Larry, Max, Brandon, Jon, but

    dove in 6:35

    wore B70 legs

    Warm Up
    400 easy

    Main Set

    42 x 100 on 2:00
    round 1 10 fast 1 easy
    round 2 10 fast 1 easy
    round 3 9 fast 1 easy
    round 4 9 fast 1 easy
    Whitney wrote everyone's name on the board with a target time to hold, mine was 58
    I dove on rounds 1, 3, & 4

    round 1 fr held 58's & 9's

    round 2 kick fly no board 10's - 13's, went 1:07 on #10

    round 3 fr held 59's - 1:00's

    round 4 fr held 59's - 1:01's, went 57 on last one

    this was a really hard practice, didn't have much left at the end

    2010 MEETS:

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down 41 days away

    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX
    Countdown 77 days away

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN 118 days away

    Updated January 21st, 2010 at 12:15 PM by ande

  7. One that is becoming a favorite for me

    by , January 21st, 2010 at 07:33 AM (Mixing it up this year)
    This is becoming one of my favorite free sets, I had the kids do it last night and they did great.

    10x100@1:45 Free Easy
    15x100 Free w/paddles & bouy as the following:
    1x100@1:15 just missed by 2 seconds here went 1:17
    500 Free kick w/fins alt by 100 easy/moderate
    500 Free easy tried the finis fulcrums on the first 100 just to see how it felt. Could not get a good streamline with those on.

    Total 3500 yards
  8. Breast Day... 1/20/10

    by , January 20th, 2010 at 09:17 PM (The Labours of SwimStud)
    Well I'm grateful that I've been able to recover from the cold enough that I didn't need to take a break from working out this week.
    I had to re cert in CPR/AED this morning at 8 and just got home at 8:30 so I'm beat.

    I opted to do all my crawl swim and pulls with the snorkel was a new angle on the same old stuff. Here's what I did:
    200 Snorkel Swim
    200 K on back streamline
    200 Pull with snorkel
    4 x 50 of the following for Breast:
    Hip Thrust
    Fast Hands Pull
    2 Kick/1 Pull
    BR Pull/Fly Kick
    Swim on 1:00
    Then, 2 x 100 BR on 2:15
    200 EZ snorkel
    4 x following:
    50 K sprint 2:00
    50 K mod RI :05
    50 K easy
    It was pretty tough to keep switching gears even though I got rest for the sprints.
    The first 2 sprints I got through in just sub 1:00 the second 2 I went 1:02 or 1:03...

    4 x 100 Swim 1:45 Snorkel
    I tried to descend but set off a bit too fast and went 1:25 and held it for 2 & 3...went 1:20 on #4 though so I worked it on that one.

    4 x 40 EZ no snorkel...DPS
    My best was a 22 stroke 50 10 down 12 back...3 good SDKs off the push.

    Did a nice 45 mins in weight room and felt strong again.. I think Muscle Milk gives me more power return than least it seems that way.

  9. Chiro-Positive

    by , January 20th, 2010 at 09:07 PM (Swimming, Life, and Other Stuff!)
    Solo swim today at LA Fitness. I had a lane to myself the whole swim but the water was HOT I'd say 88 degrees at least. Here's how the kettle boiled:
    *500 Freestyle warm-up style
    *200 Backstroke
    *200 Kick (half prone, half supine)
    *4 X 50 Backstroke on 1:00 interval
    *15 X 100-Descend :5 each set of 5
    *4 X 25 Fly Sprint on :45
    *3 Times Through: (25 yd. underwater dolphin kick with fins// 25 yd. 4 dolphin kick and 1 pull with kick// 25 yd. 2 right hand pull, 2 left hand pull, 2 both side pull// 25 yd. perfect butterfly)
    *100 Backstroke cool-down
    3,100 scy
    **I was proud of myself for descending the 100's. The water was miserable. By the 4th 100 I was bargaining with myself to bag the 1:45's and do 50's on a minute.
    When the time came I decided I really didn't feel as bad as I thought so I did it....easily. In fact I'd say I felt better getting less rest. My reps remained between 1:25-1:28 on all 15!

    I know it's probably to early to tell but I think my neck/shoulder felt better today. It usually doesn't hurt much swimming. The worst thing is turning my neck when driving. I'm happy to say driving was pain-free today; my shoulders felt open and loose during todays swim as well. I go back Friday for another adjustment. I'm starting to feel really good about this!

    I ran into an old swim parent that I used to starter/referee with tonight at LA Fitness. This fellow used to be morbidly obese. I would constantly worry about this guy having a heart attack or slipping and falling hard on the slick deck. (he moved with a gasping shuffle) Anyway Mr. C has lost over 200 pounds! He now participates in sprint triathlons and is on a mission to whittle down a bit more! He had a gastric bypass but supplements it with a good workout almost every day! I found this transformation to be inspirational. This man has changed almost everything about his life!
  10. Core-core-core, Wed., Jan. 20

    by , January 20th, 2010 at 05:58 PM (The FAF AFAP Digest)

    broomstick twists, 1 x 25
    windshield wipers, 2 x 25
    bicycles, 2 x 100
    oblique V ups, 2 x 25
    body rows, 3 x 15
    stacked feet push ups, 2 x 25
    lunge w/twist w/15 lb weight, 2 x 15
    hanging knee up & kick outs, 2 x 25
    elevated hip lifts/pulse ups, 2 x 25
    bent over rear delt fly, 12.5 x 2 x 15
    goblet squats, 60 x 2 x 15
    bench press w/bar, 60 x 2 x 15 (felt easy)
    lying overhead tricep press, 50 x 2 x 15
    box jumps, 2 x 10


    scapular wall slides
    external and internal rotators
    prone scapular scrunches
    chops on yoga ball
    seated straight arm dip
    3 position arm extensions

    Med Ball Fun:

    I ventured to the racquetball courts today and ripped off this workout from Rich Abraham's post on the forum:

    [ame=""]YouTube- CORE BALL aka Medicine Ball Racquet Ball[/ame]

    I did 20 minutes of it solo today; could definitely have done more, but ran out of time. I would take a 20 second break every once in awhile. I did double arm twisting med ball slams, single arms twisting slams, overhand and underhand slams, chest pass against wall, start plyos -- basically anything you could do with a med ball and 3 walls. It was love at first sight. (Despite breaking a fingernail.) Now, I need a partner to make it wicked fun. SwimShark has volunteered, so I may venture out to the Freedom Center to do this with her one day. Do you recall if there are racquetball courts at Oak Marr, Pete?

    I wish I could do more cardio (didn't have time earlier), but my brood is back from skiiing. I hope to do Jim Corbeau's workout solo tomorrow am. Then I will carry on doing battle with my red tresses.

    2010 Meets:

    VMST David Gregg III Memorial Meet
    Richmond VA
    February 14

    I'm considering doing this VMST meet in Richmond instead of the Tropical Splash. It seems to have a better order of events for me. The 100s at the Splash are all at the crack of dawn and there is no electronic timing at that meet. Chris, if you're reading, is there electronic timing at the VMST meet? Edit: I read the entry form and it appears there is. I am thinking of swimming the 200 back, 100 evil (lol) and 200 free (with a 50 or 100 free split request). Although this could be too ambitious depending on how fast the meet runs.

    Albatross Open
    Bethesda, MD
    March 20

    Colonies Zones
    Fairfax, VA
    April 24-25

    USMS Nationals
    Atlanta, GA
    May 20-23

    Updated January 20th, 2010 at 07:20 PM by The Fortress

    Strength Training and Dryland Workouts
  11. Tuesday 1/19 pm and Wednesday 1/20 am

    Tuesday night I spent about an hour in the gym lifting. Lots of core, legs and shoulders/arms.

    I dragged myself to the pool this am and maybe shouldn't have. I didn't swim much of the workout. I felt like dog pooh.

    Workout was (see PoolRat's blog)

    500 free (did that)
    400 IM drill (skipped)
    300 kick (did that)
    6 x 50 build (did about 4 and was told to jump into the set)

    Main set was
    300 free on 4:00 (or whatever)
    3 x 100 IM on 1:40
    300 pull on 4:00 (or whatever it was)
    6 x 50 fast NON-free on 1:00
    1 min rest
    300 free fast

    I did the 300 pull, missed 2 of the 50s and did the 300 free fast

    8 x 25 ez on :30

    Sad to tally up the yardage and not even hit 2K ... sigh ... oh well I guess it was a recovery day. We all need those too. I'm debating on going tomorrow or sleeping in. I have my trainer tomorrow night.
  12. Sarasota Y Sharks Masters 5:30 Workout -01/21/10

    by , January 20th, 2010 at 02:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 200 3:20
    3 X 100 1:40
    1 X 200 3:00
    4 X 75 1:15
    1 X 200 3:00
    6 X 50 :50

    4 X 75 kick 1:45
    4 X 50 kick 1:15
    50's: 25 fast/25 easy

    1 X 50 easy 1:00
    1 X 100 build to fast 2:00
    1 X 50 easy 1:00
    Four times through.

    1 X 50 easy 1:00
    4 X 25 fast :45
    1 X 50 easy 1:00
    Four times through

    8 X 25
    odd: build to race finish
    even: blocks, sprint 20

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. Wednesday, 1/20/10

    by , January 20th, 2010 at 01:35 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    500 swim free
    400 IM drill
    300 kick choice
    6x50 on 55 build choice
    (did 2x fly-back-free)

    Do the following set straight through with out any extra rest
    swim 300 free on 4:30, make the interval
    swim 3 x 100 IM on 1:50
    pull 300 free smooth on 4:30
    swim 6 x 50 no free on 1:00 descend 1-3, 4-6
    take 1 minute rest
    swim 300 free FAST

    swim down 100 easy
    Total: 3100 yards

    More running after work. But only 2 miles. Am really tired and sore.

    Updated January 21st, 2010 at 05:27 PM by poolraat

  14. Tue Jan 19th, 2010

    by , January 20th, 2010 at 10:36 AM (Ande's Swimming Blog)
    Wed Jan 20th, 2010

    weighed 222

    [ame=""]USMS has ruled on Suits[/ame]

    My Right middle FINGER hurts from smashing it into the wall in backstroke finals

    My next meet is Austin Grand Prix


    scy, main pool
    Whitney coached
    5:30 - 6:45
    swam with Doug,
    beside Tyler, Nate & Mary
    Erin, Mike, & Amy

    dove in 5:35

    wore brief

    Warm Up
    500 easy

    Main Set

    16 x 100 interval is 10 sec rest
    01 - 04 75 fr 25 fl 1:25
    05 - 08 75 fr 25 bk 1:20
    09 - 12 75 fr 25 br 1:20
    13 - 16 IM 1:25

    assigned: 8 x 150 done 100 dps, 50 strong on 2:00
    did: 8 x (50 fr dps, 50 skip, 50 bk strong with 8 SDKs)

    4 rounds of
    100 k on 1:20
    075 k on 1:00
    050 k on 0:40
    025 k on 0:20
    050 easy
    on each round but the 4th, on the first 100, i flutter kicked with a board, then kicked the rest fly on my side with no board
    on last one, I dove & did 250 straight fly kick with no board,
    went 3:02

    50 easy

    2010 MEETS:

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down 42 days away

    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX
    Countdown 78 days away

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN 119 days away

    Updated January 21st, 2010 at 11:28 AM by ande

    Swim Workouts
  15. No Problem

    by , January 20th, 2010 at 10:23 AM (Meet Director's Path to Tranquility)
    “Laugh at your problems; everybody else does.”
    Things are looking up. The worker list is still filling in. The lap counter card nightmare is subsiding - our order has been shipped - by ground transport from California. We have a decorated swimmer from the International Swimming Hall of Fame attending the meet in the 95-99 age group.

    So what could go wrong?

    We received 19 entries - in one day. I am still concerned about overcrowding. I received my first complaint from a swimmer on our team. The meet order. Yep, I already knew that. This will be the first year the order was criticized, and it was justified - I wrote earlier that some event distances were clumped together instead of spread through the meet. I would recommend to future Tropical Splash meet directors that we trash this order, and go back to using the orders of the previous three years, rotating them year to year. Those meet orders rocked.

    In Meet #1, the pool manager turned off the heating system overnight to cool the pool water down, and started it up again in the morning. Unfortunately, the heating system dehumidified the air. Upon entering the pool that morning, moisture condensed on everything. Glasses steamed up. Paper timers cards felt like dumplings. Cameras fogged up, so there were no meet photos in the LMSC newsletter. And, my brand new laptop computer would not start up, presumably because there was condensation inside after being brought in from the car. First meet. Extreme panic.

    I had thought of everything, and had brought along my old desktop computer and CRT monitor just in case. But it was in the cold car trunk outside. I went out to retrieve it, but the monitor would not come out of the trunk! Twisting and turning every way, it could not come out. Sweat poured through my tee shirt in the subfreezing temperature. After what seemed like a half hour of geometry lessons, it came out - and I severely cut my hand on some sharp metal under the trunk lid. As I was lugging the behemoth into the pool lobby with a trail of corpuscles behind me, someone came up to inform me that my laptop had started up while I was outside.

    Next year, to cool the pool down, cold water was turned on to flood the pool early in the morning. After about the third event, an official came to me and said he was stopping the meet. The water level was about three inches over the top of the gutter, making the pool about 6-inches longer in each direction. He said it was dangerous for swimmers since the pool gutter was underwater. The cold water was never shut off. The pool manager quickly opened the drain.

    Last year, the officials started the first race before the national anthem was played.

    Two years ago, a confused checkin worker was mistakenly giving meet tee shirts (that other swimmers prepaid for) to anyone that walked through the door.

    In the meet #2, the pool's backstroke flags were falling off the rope during the weeks leading up to the meet. Some lanes had only a bare rope overhead. We bought 2 cheap plastic backstroke lines for the meet.

    A swimmer pointed out the starting blocks are not centered on the lanes. Obsessive? Swimming 9 years in that pool, I never noticed. After checking, we found that every starting block is installed about 6 inches left of center in every lane.

    The equipment director promised 14 watches from his age group swim team for Meet #4. He heard I had secured 8 (we need 21 - 3 timers for 7 lanes) so he only provided 8. He 'assumed' we only needed two watches per lane - as that was the Northern Virginia Swim League requirement for age group meets. We borrowed some from meet participants, and made a quick run to nearby Walmart to make a purchase.

    Last year the same meet equipment director provided the same watches. He waited until the day before to pick up the watches from his team rep. On meet day as timers were getting ready during warmups, we discovered no watches. He received a key to their storage room, but there were not enough watches, and some had bum batteries. Another trip to Walmart. He is in charge of equipment again this year.

    During Meet #1, the women's toilet stalls all ran out of toilet paper. No one told me about this until the meet was over.

    The next year, we got the staff to keep an eye on the women's toilet paper supply. So the men's room ran out - the staff never thought to check both during the meet.

    In meet #4, the luau hospitality coordinator thought to create a nice atmosphere by burning scented candles in the room . . .with the food . . .and chlorine.

    In meet #2 there was a snow/ice storm overnight before the meet. Another story, another post.

    And who can forget the year the pool ran 88 degrees.

    86 entries to date

    Plan backups in case the big things go wrong, but don't sweat the little ones (and don't cut your hand.)

    Updated January 21st, 2010 at 04:38 PM by Rnovitske

  16. Push on thru

    by , January 20th, 2010 at 07:37 AM (Mixing it up this year)
    When you just don't feel like working push on thru it. It always gets better. Today I knew I needed to loosen my back up badly so 1 arm fly it is.

    100, 200, 300, 400 Free
    500 Free kick w/fins alternate by 100 easy/moderate
    5x100@2:00 1 arm Fly w/fins
    5x200@3:00 Free w/paddles & bouy as 200EZ, 50Fast/150EZ, 100Fast/100EZ, 150Fast/50EZ, 200 FAST went 2:58, 2:54, 2:47, 2:44, 2:33
    100 Back
    100 Free
    100 Breast
    100 Free

    Total 3400 yards
  17. 01-18-2010 & 01-19-2010 Workout's

    by , January 20th, 2010 at 12:59 AM (Swim like an Orca, but faster !)
    Aquasol - Coach Steve's workout - Seniors
    Coach Janine

    05:30 - 07:00 PM

    Warm 300
    12x100 odds IM / evens FR (1-4 1:55, 5-8 1:50, 8-12 1:45)
    6x150 K no FR on 3:15 ( BR, Fly, then Fins for Fly, Back-fly, FR, Fly)
    12 x 75 Pull on 1:10
    4 x 75 K

    100 cool
    (3700 SCY)
    It was great to be back in the home pool, albeit it was colder than Folsom, the water quality was excellent as usual. I was the only Aged grouper, there was a high school kid who was there for conditioning (not as fast as the rest of the seniors) I just had to comment on a couple of teen girls who were carrying on a conversation in the 12x75 FR set, it was hilarious. They were much faster, (It looked like they were being pulled by a rope) so by the time I popped my head up for the 10-12 sec rest (everyone was on 1:10) they were carrying on and without missing a beat they were back on the interval, only to continue the conversation at the next interval!


    This morning at Folsom, the Seniors start 30 minutes earlier than the Masters doing LCM. I got there 15 minutes after they started and did my own warmup. The wind was cold and strong (about 35-40 mph) with a few showers blowing through, yes this is an outdoor pool...nearly saw white caps on the surface!
    Warm (1200)

    2x200 FR, 200 IM drill, 200 FR w/snorkel, 200 K -fins-FR/Fly, 200 Pull.
    Set 1
    300 Moderate
    200 Strong
    100 FR ( did one time through )
    100 cool and out

    Had a train to catch, I would have stayed around, but my new job is picky about me coming in a few minutes early, so I have to catch the train that departs 30 minutes earlier.
    Somehow last month I pinched a nerve that runs from between the shoulder blades through the left shoulder blade and a little into the back of my upper left arm. I really feel it when I put my head down, it bothers me when I swim, but I seem to be able to swim with just some discomfort. It can get aggravated sometimes when I fly.
  18. Auburn entry

    by , January 19th, 2010 at 11:10 PM (Elise's Fitness Fun)
    Trying to figure out what to enter at Auburn. This will be a well-attended meet by the team I am on. Trying to decide if I should max out on events (4 or 5 events a day plus relays) or stick to 3 events a day (plus relays). Fort advised me that doing the 500 free on Sunday first thing might not be too wise and I agree. Being the sprinter and kicker that I am, I think my legs would be shot for my later events that day. So, Saturday, I'm debating doing the following events: 100 I.M., 50 free, 100 back, and 50 fly. On Sunday, I'm debating doing the 50 back, 100 free, 200 back, and 200 I.M.

    After today's practice, I started having second thoughts about the I.M.s, especially the 200. Breaststroke feels just rotten. For some reason, I was really beat today. I shouldn't be broken down as I don't think I've been doing much. I almost wonder whether I got out of shape from somewhat backing off in December. Anyway, right now, I'm trying to figure out which events to swim.

    Today's workout was a kick marathon for me. The air was really hot as was the water. I woke up with my asthma bothering me, so breathing was difficult as I discovered on the 400 I.M. Where others had to do swim, I did kick.

    Warm-up: 100 easy
    8 x 50 - skull/kick
    400 I.M. broken at 25 on :45 - done as drill, kick, build, sprint for each stroke

    On the next set, there was no rest between subsets:

    5 x 100 fly kick (no fins) on 2:00
    1 x 200 free on 3:00
    4 x 100 fly kick (no fins) on 2:00
    5 x 200 kick with fins on 3:00 -odds were back kick, evens were free kick with board
    3 x 100 fly kick (no fins) on 2:00

    100 easy

    3400 SCY

    OK, so I had an apt with my ENT today. We scheduled my right sinus reaming for the 18th of Feb. Hopefully, this will take care of my sleep issues. He said no swimming or heavy lifting for two weeks. (how will I ever catch Harriet?)

    This little hiatus makes me nervous, but if I can gain some nice solid chunks of sleep it will be worth it.

    Anyway, my CIBBOWS pals are swimming the Beagle on Thursday.
  20. Kick-Swim + Yoga, Tuesday, Jan. 19

    by , January 19th, 2010 at 09:52 PM (The FAF AFAP Digest)

    Warm up:

    750 various

    Kick Set:

    10 x 25 twirling shooters w/MF @ :30

    1 minute vertical kicking w/med ball (breast)
    20 pullouts
    1 minute vertical kicking w/med ball (flutter)
    20 pullouts
    1 minute vertical kicking w/med ball (dolphin)
    20 pullouts
    1 minute vertical kicking w/med ball (flutter)
    20 pullouts
    1 minute vertical kicking w/med ball (breast)

    10 x shooters w/MF @ :30
    odds = left side
    evens = right side

    50 EZ

    Aerobic Kick-Swim Set:

    5 x (2 x 100) w/fins, done as:

    1-2 = backstroke kick @ 1:20
    3-4 = backstroke @ 1:20
    5-6 = dolphin kick w/board @ 1:20
    7-8 = fly @ 2:00*
    9-10 = flutter kick w/board @ 1:20

    * I took an extra 30 seconds rest before fly. I can't do fly on short rest. In fact, I'm amazed I even did 2 x 100 fly -- and did it last week as well.

    50 EZ

    Speed Sets:

    10 x 50 double shooters on back w/MF
    odds = easy @ 1:30
    evens = AFAP @ 1:00

    went: 21.5-22 (bad turn), 21, 20, 20.5, 20.5-21

    This is the fastest set of 50s I've done with the MF. I was using a narrow amplitude and super high cycle kick. I have to slow down slightly before the walls.

    100 EZ

    8 x 25 @ whatevah
    odds = AFAP free
    evens = easy

    100 EZ

    Total: 3250 + VK

    Vinyasa Yoga:

    Tonight, I tried the Yoga Shakti DVD.

    I did the Lunar Flow, which was the 45 minute version (that was all the time I had). This was definitely just stretching, not a workout at all. In fact, it was just too slow for me, and I completely skipped the paranyama and shavasana at the end (not my favs anyway). This could be a good DVD for the end of the day. There are 2 90 minute Solar Flow workouts that are supposed to be much more challenging. Vinyasa, with it's flowing moves, is very different than Bikram where the emphasis is on holding postures to build strength and flexibility. I'll try the other workouts before I form an opinion. At the very least, it got me stretching tonight -- which was the goal!

    And, unfortunately, I'm not very good at putting my heel behind my head anymore.



    My hammies were a little sore today from the re-introduction of the squat yesterday. After my lazy week last week, I need to get back in the dryland groove. I was pretty happy with my kicking and speed work today. I was only using a 4 lb med ball for the vertical kicking today. (That was the only ball that was unlocked in the equipment room.) That definitely made the VK harder though.

    I may enter the Tropical Splash on Jan. 31. Since I've been praising recent order of events, I feel free to grumble about this one slightly. All the 100s are the first half and 3 of the 50s and all the 200s are the second half. I have no idea what I want to swim besides one new secret event (for Patrick). Entries are due March 25, so I need to send out my form pronto. Edit: I dunno ... the new secret event I wanted to swim is not possible without electronic timing. No split requests permitted.

    Geek posted this on my entry for yesterday in case anyone missed it: His take home message: don't be a supplement hater!

    Jim Corbeau sent me a great aerobic workout with some speed play that I may do tomorrow. I have to miss my Thursday workout with Speedo b/c I'm getting my hair "glazed" to compensate for anticipated fading. I hope to do his kick workout with him next Tuesday.

    On the B2B ironman front, my son's friend (and cross country teammate), who will be 17+ on the day of the race, has gotten permission to enter even though he's not 18. So FortSon is agitating for it again, though he's worried he'll lose muscle even if he lifts while training.

    Updated January 19th, 2010 at 10:48 PM by The Fortress

    Swim Workouts , Yoga