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  1. Track Workouts

    by , January 11th, 2009 at 11:49 AM (My non-workout blog and random thoughts)
    A few years ago, when I was runnning (for triathlons and the Bataan Death March), I got involved with a group of people who did track workouts.

    It was fun, but I no matter how hard I tried, I could never run very fast. I still don't know how anyone can run 400 meters in under a minute. I think my best time was 1:20 with a strong wind. I've stopped running and I think it has helped my swimming (I'm a little faster than I was when I was running).

    Track workouts are not as demanding at swimming workouts. You can find sample track workouts on line - or you can go watch some college or high school workouts.

    The workouts follow the same format - first, perform both dynamic and static(?) stretches. The current wisdom states that static stretching actually weakens muscles. Next, there is "main" (and only) set - 10 x 400 meters with 100 meters jog recovery. And that's it! Track athletes don't slave away for hours like swimmers.

    It makes me wonder why their workouts are so much shorter than our workouts. Perhaps my limited sampling is flawed, but from what I've seen and read, track athletes don't spend hours training each day.
  2. Saturday 1/10 - The IM Pyramid

    by , January 10th, 2009 at 06:26 PM (Mixing it up this year)
    I always loved this workout so today I decided to do it, the IM Pyramid, but before I started on this I met up with Sandra and we did some fly and breast drill work, the water was hot today atleast 84.

    200 free EZ
    20x25 @ 1:00 Fly drills with fin
    4 chest press arms at side
    4 chest press arms in front
    4 rotating every six kicks
    4 3right 3left 3 swim
    2 fly with fins
    2 fly no fins fast
    20x25 @ 1:00 Breast drills
    4 kick
    4 kick with bouy between knees
    4 kick board under hips
    4 with 3 second glide
    4 swim
    500 Free with paddles and bouy

    Sandra left at this point so on to the IM Pyramid all done on :15 Rest

    25 Fly
    50 Fly
    75 as 50 Fly/25 Back
    100 as 50 Fly/50 Back
    125 as 50 Fly/50 Back/25 Breast
    150 as 50 Fly/50 Back/50 Breast
    175 as 50 Fly/50 Back/50 Breast/25 Free
    200 IM
    175 as 50 Fly/50 Back/50 Breast/25 Free
    150 as 50 Fly/50 Back/50 Breast
    125 as 50 Fly/50 Back/25 Breast
    100 as 50 Fly/50 Back
    75 as 50 Fly/25 Back
    50 Fly in :49
    25 Fly in :18

    400 as 100 swim/100 drill/100 kick/100 swim

    Total 3700 yards
  3. Speed (?) work

    by , January 10th, 2009 at 12:35 PM (A comfort swimmer's guide to easy swimming)
    Supposed to be a sprint workout. After not swimming for over a month, I'm not very fast.

    SCY, Solo

    1 x 300 as 200 free/100 back


    3 x 200
    #1: Kick, on back no board as 25 flutter/25 dolphin
    #2: 4 x [ 25 kick (no board) / 25 stroke drill ]
    #3: 4 x [ 25 stroke drill / 25 swim ]
    Did all of the strokes on these
    6 x 50 as 25 swim DPS/25 swim, build-up
    1-3 back, 4-6 free, RI :15

    Main Set

    Did 2 times through, 1st time free, 2nd time back
    16 x 25
    #1-4: Swim, build-up
    #5: All easy swim
    #6-9: Swim, 12.5 yds FAST / 12.5 yds easy
    #10: All easy swim
    #11-14: Swim, 12.5 yds easy / 12.5 yds FAST
    #15: All fast
    #16: easy swim
    1 x 50 easy

    8 x 50 on 1:15
    • 2 rounds of the following, 1st time free, 2nd time back, no extra rest between rounds:
    #1: kick
    #2: Swim, build, focus on excellent technique,
    great turns, and streamlines
    #3: FAST, from a push, long and strong
    Went :32 on the free. On the backstroke, my calves cramped at about 40y and I just glided to the finish at about :37
    #4: easy free or back

    Cool down
    1 x 100 easy free

    Total: 2600 yards

    Updated January 14th, 2009 at 08:11 PM by poolraat

  4. Long(er) IM/Free Pace

    by , January 10th, 2009 at 10:29 AM (TJ's Blog of Slow Swimming!)
    Worked out on my own this morning, but I left my coaches instructions in the description.
    7:00 AM to 9:00 AM at the Downtown YMCA (SCM)

    Warm up:
    400 fr

    16X25 drill, 4 of each stroke, on :40 (on :35 for the fr drill) - I did 2-1-2 for fly, 6 kick and roll for back, alternated 2 second glide and 2 kick/pull breast and alternated fingertip drag, 6 kick and roll free.

    Descend 1-3, no extra rest after the first 3:
    3X100 fr on 2:00 - 1:55, 1:48, 1:43
    3X100 IM on 2:10 - 2:05, 2:00, 1:58

    9X100, no extra rest between mini-sets of 3:
    1-3 50fl/50bk 2:10 - ~2:00 for all
    4-6 50bk/50br 2:20 - ~2:05 for all
    7-9 50br/50fr 2:05 - 1:58 - 2:00 for all

    9X50, no extra rest between mini-sets of 3:
    1-3 25fl/25 bk 1:10 - 1:00 for all
    4-6 25bk/25br 1:15 - 1:10 for all
    7-9 25br/25fr 1:05 - :58, :58, :57

    100 EZ Free (and 3:00 bathroom break)

    5X50 fr on :55 at 500 race pace (about :46, under :50 even if you’re having a bad swim day) - I went :45, :45, :49, :49, :51 - I fatigued badly on the last two.

    50 EZ Free

    5X50 fr on 1:00 at 500 race pace - I went :45, :48, :50, :50, :50 - I was wiped after the first one.

    200 EZ

    2X100 fr on 1:45 at 500 race pace (under 1:35, under 1:40 if you haven’t been drinking Gatorade or the such) - I went 1:35 and 1:41

    4x150 kick with fins
    #1 dolphin on back, working on backstroke body position with hands at my side
    #2 flutter on back working on the same as things as #1
    #3 same as #1
    #4 flutter kick on my side working on kicking downward as much as I do upward.

    200 Warm down

    4700 meters

    Notes: I felt much better today than yesterday. I've had this set from my coach for about 6 weeks now and I have not made the whole thing until today. I didn't even have to cheat on my backstroke intervals. I will admit to doing one arm fly for a majority of the fly intervals. I have trouble finishing my stroke when I switch to two arm and as a result, my arms get stuck in the water, which is really tiring!

    Updated January 11th, 2009 at 11:51 AM by Iwannafly

    Swim Workouts
  5. Home is where the heart is. (from joe's garage)

    we arrived back upstate thursday evening, just two days after my ASD procedure at ny presbyterian. i can't sing enough praise for all the doctors and staff that saw to my needs during my stay.... all truly professional, focused and compassionate individuals that when combined, help to create a five star world class destination for people with serious health issues as well as sniveling little whiners like yours truly.

    for your viewing pleasure i am linking a few videos that describe the equipment and the procedure.

    this first video is about 30 seconds and shows "the patch" or if you prefer ASD Occluder

    this next video is equally brief and
    by the magic of computer animation shows the occluder being positioned in a virtual heart.

    this final video is a human interest story from a CBS affiliate in california. it is about two minutes long and if you can tolerate the patronizing tone of the two anchors, you will be treated to a story that is exactly the same as my own (except for the CA resident mother of two part)

    this last link is of a wall chart describing the application and removal of the self-adhesive condom cath. this simple device is truly the unsung hero of the whole operation because the call of mother nature never comes at the right moment... and it was in reaching for the dreaded urinal that popped my femoral artery open after the last procedure in albany... so anyway... here it is:

    i think those full body tech suits should be equipped with these as i am sure that many swimmers are tempted to use the pool for the wrong purpose after they have spent twenty minutes squirming into their kit. (i wasn't sure how i would segue into a swimming related topic, and i admit, that was a little bumpy...but i'm going to leave it anyway)

    i am planning my next splash for tuesday the 13th with the gunks masters. (might have to move over a lane or two) it will be good to start blogging about swimming again.

    from the deep end,
  6. Once, twice, three times a crazy!

    by , January 9th, 2009 at 06:43 PM (The Labours of SwimStud)
    Yes it is a three-a-day day today!
    Began with 2800 this morning at 5am.

    IM workout:

    600 FR/NF by 100's I did my NF BACKSTROKE, which I enjoyed...I am beginning to think there is something wrong with me
    8 x 50 1:00 (2x) 3 x IM transitions & #4 a 50 FR

    (4x) 100 FR 2:00; 100 IM 2:00--Felt good for making the ints and not wussing out.
    (3x) 100 FR EZ 2:00; 100 NF hard 2:00--I went back to form and did BR.

    In the mid morning I hopped in for 1500 more:
    4 x 50 Swim with Snorkel
    12 x 25 K no fins; w/board on :45 Every 4th AFAP. On the last 50 again I went AFAP without stopping.
    8 x 25 IMO :30 Made them all and didn't die!
    4 x 50 of each of the following:
    Pull: full gear, fins, paddles and snorkels.
    Pull: fins & snorkel
    Swim: Paddles
    Swim: No Gear

    Repetitive? Yes. Getting me anywhere? I think so!

    Stroke feels really nice--I could be really swimming badly though lol

    In the PM:
    1.25 mile run.
    20 Minutes on Elliptical.
    Main group weights:
    Leg & calf press; bench press, pull downs
    Core work with the yoga ball.


    Updated January 9th, 2009 at 07:49 PM by SwimStud

  7. The apogee of a dilettante

    by , January 9th, 2009 at 06:01 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Stardate 1-09-08.

    Your exhausted, wizened, and sore-throated vlogging correspondent, with the considerable help of his robust, young, handsome, identical twin, cross-dressing brother, present to you what may very well become the video anthem for every mediocre competitor who has the AUDACITY
    to stuff his stuff into an overly tight Speedo racing costume and aspire to the record books.

    I can take credit for only a small part of this wonderfully inspiring motion picture--i.e., the writing, starring, audio, and obligatory semi-nude cheesecake shots of me.

    My impossibly good-looking identical twin, whose allure is evident in both his male and female morphs, to the point where I would entertain having a three-way with him if it weren't so obviously wrong, anyhow, my brother John deserves much of the credit for this film.

    If Hoosiers could be remade without the basketball stuff, and set instead in a small town swimming hole, and furthermore if Gene Hackman could be placed squarely into this hole, well, I am pretty sure you know exactly where I am going!

    As someone--who knows whom?--has already posted on the RustyScupperton YouTube video channel, the host of this gem of a talkie:

    Absolutely wonderful! This film is not
    just about one man's tenuous claim
    on swimming glory; it is about
    Mediocre Everyman's striving
    for recognition in a world
    that says back to him,
    No! Not you! Not now! Not hardly!

    One final note: so compelling are the visual effects of this film that it is easy to get caught up in the visuals alone, ignoring completely the voice of the narrator. It is for this reason--plus a myriad more!--that
    Jim Thornton--Swimming's Glory demands not just to be watched and rewatched and rewatched again. No, it cries out for so much more!

    Word of wisdom to the would-be wise: if there be only one movie all year that you opt to watch 100 times, let this be it. You will not be disappointed.

    I, and by I I mean the film, am-is just that good!

    And on this note, I now invite you to enjoy as you have never enjoyed a swimming movie in your whole life.

  8. Just pluggin' away

    by , January 9th, 2009 at 06:00 PM (A comfort swimmer's guide to easy swimming)
    Short swim during my lunch hour.

    SCY, Solo

    1 x 300 as 100 free/100 back/100 free
    3 x 100 kick on back on 2:15

    Main Set
    4 x 250 free on 4:00 desc. 1-4

    Repeat Two Times
    {1 x 200 on 3:30 Count Strokes (2:50 at 16-17 spl)
    {1 x 100 on 2:00 MINUS One Stroke (1:22 at 15 spl)
    {2 x 50 on 1:00 MINUS One more Stroke (:37 at 14 spl)
    {1:00 Rest between rounds

    4 x 50 on 1:00 odds back, evens free

    Total: 2600 Yards

    Thought of the Day: length of stroke
  9. Friday, Jan. 9

    by , January 9th, 2009 at 03:41 PM (The FAF AFAP Digest)
    Woke up with cough and congestion threatening my ro-bust health. I'm blaming either Hulk or Thornton for this ... Decided on a yoga swimming/recovery type workout. Probably needed it anyway.

    Warm up:

    800 variety swim, kick, drill

    Main Set:

    (this is a Stud created set that I last did on Oct. 1)

    2 x (200 kick, 200 swim, 2 x 100, 4 x 50, 8 x 25)
    (intended to do 3 rounds, decided not to)

    done as:

    round #1:

    200 dolphin kick on back w/MF @ 3:00
    200 smooth backstroke @ 3:10
    2 x 100 IM @ 1:45
    4 x 50 roll backstroke drill @ 1:00
    8 x 25 UW shooter w/MF

    50 EZ

    round #2:

    200 dolphin kick on back w/MF @ 3:00
    200 backstroke smooth @ 3:10
    2 x 100 breast drill w/MF @ 1:45
    4 x 50 dolphin kick w/ board @ 1:00
    8 x 25 fly drills (2 x each fly spin drill, one arm fly, caterpillar and chest press fly)

    100 C/D

    Total: 2900

    Updated January 9th, 2009 at 04:42 PM by The Fortress

  10. IM Day

    by , January 9th, 2009 at 12:45 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM)

    200 free
    200 IM kick with no board (I've been working on engaging my abs more on fly kick and today they burned on that portion of the kick set)
    4x50 drill/swim in IM order on 1:00
    4x25 build in IM order on :40

    1x50 fl/bk sprint on 1:00
    3x50 fl/bk sprint on 1:10
    4x50 fr recovery on 1:20 - I made these with no problem, but I had problems with my relatively new swedish goggles leaking and stopped halfway through sprint #1. And I didn't really sprint any of them. I did the fl/bk intervals on ~:52-:53.

    1x50 bk/br sprint on 1:00
    3x50 bk/br sprint on 1:10
    4x50 fr recovery on 1:20 - I was worked and didn't do an underwater cycle on any of these intervals and definitely didn't sprint the br!

    1x50 br/fr sprint on 1:00
    3x50 br/ft sprint on 1:10
    4x50 fr recovery on 1:20 - I finally started to feel better and I would say that I left everything I had in the pool on these four sprints! I went ~:40s to :45s on them.

    6x50 free on 1:20 with Tennessee turns

    2200 meters

    Notes: Without making a ton of excuses, this was one of the worst practices I've had in a long time. I just felt off. Stayed up late, didn't eat a good breakfast, didn't drink enough this morning...blah, blah, blah! Oh well, I hope to make up for it tomorrow with a big IM/free pace workout!

    Updated January 9th, 2009 at 03:44 PM by Iwannafly (Add 'how I felt' information for posterity!)

    Swim Workouts

    by , January 9th, 2009 at 12:01 PM (Ande's Swimming Blog)
    Friday Jan 9th, 2009

    You'll find times from todays practice at:
    short cut to Ande's Swimming Blog is

    The link to to the videos and interviews of the Texas Auburn Meet is
    scroll down and you will find the videos on the bottom left side of the page

    8 days away
    Saturday January 17 - Monday 19th
    Austin TX
    USS Meet Longhorn Aquatics New Year's Classic
    training on through (no rest)
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18

    55 days away
    March 5 - 7, 2009
    USA Swimming Austin Grand Prix
    Austin TX
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday

    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:33
    swam with Andrew and Joe
    beside Todd, Mike, Ned, Larry, Kendall, Jaimie, Chuck, and Doug
    Brad, Tyler, and Jon were not there , what's up with that dudes?

    warm up
    20 minutes choice
    swam around 300 then did
    50's on :50
    went 1,000 +

    Put on FS PRO legs & wore them for the rest of practice

    500 fr fast for time from a dive
    left 7 seconds behind Andrew
    came in on 5:16 beside Larry and Todd
    went 5:___

    250 easy

    200 fast for time from a dive
    went 7 seconds behind Andrew
    came in on 2:01
    went 1:5__

    200 easy

    100 fr fast from a dive
    went 5__ low

    100 easy

    20 x 50 fr on 1:00
    best average
    held ______
    on the last one I split the lane with andrew, we raced
    went ____

    100 easy

    so at this point I thought we're done with hard stuff for this practice, hoping for a nice cool down but NO

    5 x 100 fr fast on 2:00
    best average
    held ___

    100 easy

    Updated January 11th, 2009 at 05:15 PM by ande

    Swim Workouts
  12. Short and painfull - The fat man in the pool 1/08/09

    by , January 9th, 2009 at 11:35 AM (Fat Man back in the Pool)
    First time in the water for the new year since I had to miss tuesday's practice to work on the Church budget. Got away from work late

    New Territory 25 yds Coach Dana

    500 warm up - missed it
    3 x 2 x 50 - swam 200 warmup

    Lactic Acid set
    6 x 100 free all out on 6 minutes
    # 1 - 1:04 felt good- strong push offs, fast kick
    breathing every 4th
    #2 - 1:06 Quads not as strong
    #3 - 1:09 Kick is dying bad turn
    #4 - 1:11 Kick, what kick
    #5 - 1:11 Down to two beat kick after the walls, move to breathing every stroke
    #6 - 1:15 Dead man swimming

    150 warm down. Switching ice packs from shoulders to knees and back. Two tylenol pm and fall into bed.

    I was happy with the 1:04 and the 1:06. Fat man has not been back in the pool that longer or regular. Not competitive times and the intervals pale to what gets posted in other blogs, but then again - I never swam the 100 free competitively after high school, my fly was faster.
  13. Friday 1/9 - Call it what you will... I swam

    by , January 9th, 2009 at 08:25 AM (Mixing it up this year)
    I did not have a long course workout picked out today so I just winged it here. My backstroke felt much stronger than normal and my breaststroke felt like I was not as flat as the last time I swam it.

    5x200 @ 4:30 Free as 100 swim/50 pull/50 kick
    8x25 @ 1:00 Back kick arms perpendicular
    8x50 @ 1:00 Back pull with paddles and board
    500 Free with paddles only every 3rd 25 Back
    200 Breast kick
    500 Free every 3rd 25 Breast
    400 Free EZ

    Total 3000 meters
  14. Ugh hungover without the booze!

    by , January 8th, 2009 at 04:22 PM (The Labours of SwimStud)
    That's about how I felt this morning, I either ate something or have a small stomach upset. I'm enjoying these short am swims which are becoming a nice little productive mini workout:
    4 x 50 :50
    12 x 25 K no fins :45 every 4th AFAP. The last 50 of the set I went all out without a rest and managed a 1:10
    3 x 100 K w/fins all out :20 RI
    Snorkel, Paddle and Fin time!
    4 x 50 full gear; working the rotation, hand entry and avoiding underwater crossing over.
    2 x 50 Snorkel and Paddles; focus on hand entry & exit avoid splash & slipping.
    2 x 50 Snorkel; swim focus on still head
    2 x 50 Paddles; entry, exit, splash & slippage again
    2 x 50 No gear. Work DPS went 12's and 13's depending on direction. Good strokes and rhythm, felt nice and like the gear focus is paying off!

    The swim picked me up overall. It gave me an energy boost and made me feel less ill.

    Updated January 8th, 2009 at 06:07 PM by SwimStud

  15. Oh Joy, Weights. Thursday, Jan. 8

    by , January 8th, 2009 at 02:28 PM (The FAF AFAP Digest)
    Dragged myself back to the gym today. Spent 75-80 minutes doing weights, core and RC. Didn't do as many sit-ups on the incline bench, as my intercostal muscles are still sore. (No idea what those were until Stud explained. lol) Added in some russian twists to keep up with Dr. Jaegermeister. Didn't increase weight today except for hammers. Made sure to do the external rotation exercises -- Coach Vlog would be proud. And deadlifts -- Coach Smith would be proud.

    Stretched for 5 minutes.

    Hopped on the Octane Fitness Ellipse machine for 20 minutes. Put it on the glute kicker setting. That got my heart rate up fast!

    Stretched for another 5 minutes.


    Like Chris, Mr. Fort reminded me last night that I should adapt to the weights relatively soon. I have added a couple additional pulling exercises, so maybe that made my back more sore than usual. I have to confess I'm still not "lifting heavy" like Ande or Jazz. And I only rarely do lat pull downs out of shoulder paranoia. But the pushing and pulling exercises (among others) that I do on the double cable free motion machine seem to be helping. I feel quite a bit stronger than I was in Austin.

    I miss running. Haven't gone as much in the last couple weeks because I've been swimming more and the weather has been impossibly cold, rainy and gloomy. I always crave sunshine.


    Booked hotel and flight for Auburn.

    Confirmed entries for Jan. Open. Plan to swim 2 events on Sunday as well.

    Updated January 8th, 2009 at 04:31 PM by The Fortress

  16. Still out of shape but improving

    by , January 8th, 2009 at 11:57 AM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warm up
    1 x 300
    6 x 50 kick
    12 x 25 on :30 Odd: drill Evens: swim

    Main Set Repeat Three Times
    {1 x 300 on 4:45 hold steady pace
    {3 x 100 on 1:40 same pace as 300
    one minute rest between rounds

    Cool down
    1 x 100 easy kick
    1 x 100 IM easy

    2900 Yards

    Thought: Aerobic pace set.
    Drill: Alternate Heads Up Freestyle and Fist Drill.

  17. 50 back Fast, Time Surprised me

    by , January 8th, 2009 at 10:36 AM (Ande's Swimming Blog)
    Thursday Jan 7th, 2009

    Does you want a 2008 Medal from the
    2008 USMS SCY Nationals?
    They were handing out left overs at the swim center today. I took 5 just incase.
    Let me know. it might inspire you to train harder and smarter to earn one in clovis

    will blog todays practice at:
    The short cut to Ande's Swimming Blog is

    9 days away
    Saturday January 17 - Monday 19th
    Austin TX
    USS Meet Longhorn Aquatics New Year's Classic
    training on through (no rest)
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18

    56 days away
    March 5 - 7, 2009
    USA Swimming Austin Grand Prix
    Austin TX
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday

    Lat press 8 x 40 8 x 45 6 x 50
    lat pull 8 x 167 5 x 207
    bench press 8 x 135 6 x 185
    leg press 8 x 180 8 x 270

    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    swam with Ned and tyler,
    beside Todd, Desiree, & Larry
    tyler had a crick in his neck and got out early
    dove in at 6:38

    warm up
    900 done 100 fr 25 k 25 underwater

    3 x 300 fr desc on 4:00
    went 3:21

    4 x 50 on 1:00
    done 25 fast IM order, 25 easy

    3 x 200 fr desc on 4:00
    went 2:01 on #3

    4 x 50 on 1:00
    breath control took 3 on 1, & 2 on the rest

    assigned: 3 x 300 fr desc on 4:00
    did: wasn't feeling so good so I skipped a couple 50's on each one

    4 x 50 on 1:00
    done 25 fast IM order, 25 easy

    assigned 3 x 200's on 2:40 desc
    did Put on FS PRO JAMMERS

    4 x 50 on 1:00
    done 25 smooth 25 with 6 SDKs

    100 easy

    rested 10 minutes

    50 bk
    whitney timed
    roll start wore FS PRO jammers
    went 23.3
    (which surprised me, didn't think I was or could go that fast today)

    100 easy

    roll start = (forward dive off side, roll to back underwater, watch starts when feet leave the wall)

    ~ ~ ~ ~ ~

    UT Men & Women are at Auburn for a duel meet today

    Several post grads trained at UT this morning Garrett Weber Gale, Dale Rogers worked out in the lane next to mine

    Updated January 8th, 2009 at 02:26 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  18. Last Night

    I am (for me) slow, fat and out of shape. I am also recovering from a back injury - fun!

    Anyway ...

    3 x 100 drill/swim
    4 x 50 fast 1:30

    3 x 300 Fr
    3 x 200 Fr
    2 x 100 Fr

    50 EZ

    4 x 50 drill swim easy

    I am having a mental lapse as to whether or not we did more than that ... it felt better than I thought it would ... this season may not be lost. I am slow and splashy but oh well. My goal was to get in the water 3 times this week (that was #2) and to do one other workout - pending how the back felt.

    I am going to attempt spin class tonight praying that my back will hold ...
  19. Thursday 1/8 - PACE

    by , January 8th, 2009 at 07:50 AM (Mixing it up this year)
    Was not sure I had it in me to get this done but I made it. Now the shoulders are a little achy but they will be fine later.

    800 as 200swim/100pull/200swim/100kick/200swim
    10x50 @ 1:15 Free goal hold :40 went 41, 41, 40, 40, 39, 39, 40, 39, 38, 38
    3x200 @ 3:30 Free paddles and bouy held 2:55 this was just nice and easy
    10x50 @ 1:05 Free goal hold :40 went 40, 40, 39, 39, 39, 39, 38, 38, 39, 38
    5x100 @ 1:50 Free paddles and bouy went 1:31, 1:28, 1:25, 1:20, 1:18
    10x50 @ :50 Free goal hold :40 went 41, 41, 41, 40, 40, 40, 39, 39, 40, 39
    200 EZ

    Total 3600 yards
  20. Yesterday, all my bubbles seemed so far away....

    by , January 8th, 2009 at 02:07 AM (The Labours of SwimStud)
    OK enough of the Beatles puns!
    Writing this at near 2am b/c the power just came back on and woke me and the neighbour's generator is still running and I cant sleep.
    Yesterday's Swim:
    500 FR 8:45 nice and easy.
    4 times through
    50 K; 50 D; 50 Swim
    I wore fins for the whole thing and used snorkel and paddles for the drill part.

    100 EZ
    10 x 100 1:40
    these were tougher than I expected but I was trying to keep good form and swim as fast as I could without losing my sense of control.
    100 EZ
    8 x 25 AFAP 1:00 went 1-4 push off the wall and 5-8 off the block; last one all out on 1:30 and went 13.5
    3 x 100 P Snorkel, fins and paddle
    200 by 50 swim 1 with paddles; 2 no gear, 3 & 4 EZ

    In the afternoon I did a 1.25 mile run. Paced it out a bit harder than normal.

    Lifted again:
    Leg press/calf press super-sets:
    4 x 15 200lb. I never put weight down until 4 sets are done.
    Leg Ext:
    4 x 12 reps at 50lb: Up...1/2 down...back up..."one rep"
    Leg Curl: 4 x 12 on about 35lb focus on using just hams not hips.
    Adduction/Abduction: 4 x 15 of both 95 on Adduct; 80 on Abduct.
    Chest Press: 4 x 12 about 90lb alternate hand grips.
    Pull Downs : 4 x 15 80lb 2 Hands max-wide hands, 2 hands shoulder width.
    Crunch Machine: 4 x 15 on about 40, work abs not arms...

    Pullovers: 4 x 15 on about 55lb focus abs, tris and lats.
    Free Weights
    Rear Delt Raise 2 x 15 with 10lbAlternate Dumbell Curls/Shrugs super-sets 25lbs 2 x 15
    Rear Delt Lift empty bar; focus on hitting the rear delt.
    Yoga Ball everyone else was using it so I did some lower back leg lift/hyper extensions.

    Did I mention I coached for an hour and then taught another lesson for 45 minutes? Ok, well now I did...