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  1. Sarasota Y Sharks Masters 5:30 Workout -10/05/09 -SCY

    by , October 5th, 2009 at 05:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Sorry this is late, pretty busy weekend here in Sarasota with the OW swim and Sharks Triathlon.


    WARM UP:
    1 X 300 5:00
    6 X 50 1:00
    1 X 200 3:20
    4 X 50 :50
    1 X 100 1:30
    2 X 50 :50

    2 X 150 kick 3:15
    3 X 100 kick 2:10
    8 X 25 kick*fast, no board* :40

    3 X 100 stroke 2:00
    1 X 100 easy free 2:00
    4 X 75 stroke 1:30
    1 X 100 easy free 2:00
    4 X 50 stroke 1:00

    12 X 50 1:05
    Choice, odd:easy even:fast

    Easy 100

    12 X 25 :40
    Sprint 20 yards, no breath

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  2. Monday OCTOBER 5th, 2009

    by , October 5th, 2009 at 11:48 AM (Ande's Swimming Blog)
    Monday OCTOBER 5th, 2009

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

    59 Days till Long Beach

    lat press
    lat pull
    bench press


    SCY no blocks
    6:30 - 8:00
    Chris coached
    UT Swim Center main pool
    dove in on time
    Swam with Amy, larry, nate, & mary
    beside brandon, max, ned, paul, brad, tyler & todd

    WORE briefs

    2 rounds of 200 100 200

    Main Set

    20 x 100
    2 rounds of
    1 - 4 aerobic on 1:20 went 3rd cruised it
    #5 fast
    6 - 9 aerobic on 1:20 went 3rd cruised it
    #10 fast k
    went 1:10

    assigned 10 x 150
    did 10 x ( 50k 50 skip 50 k)
  3. Monday October 5, 2009

    I'm finally healthy!!!

    I started getting sick Tuesday night and was in bed all day Wednesday and Thursday and should have taken Friday off, too but I didn't. I rested most of Saturday as well.

    Saturday morning I did coach and I did a make-up pilates class. I felt fabulous after an hour on the reformer! I'm very excited to have an hour a week devoted to pilates!!! I cannot tell you how good it feels!!!

    Anyway ... I was on time to workout this morning!!!

    That is a feat in and of itself!

    100 swim
    200 IM drill
    300 swim choice
    400 IM drill

    12 x 100 kick with fins on 1:30 descend 1-4, 5-8, 9-12

    16 x 25 on :30 choice every 3rd fast. I did them all free because while I am healthy and feeling great my lungs are not quite ready for battle. They were fried after the first 4 100s kick when I was trying to 15m on each wall. So I switched over to kicking with a board.

    100 swim down

    I'm stoked. The goal is to get in on time the next 3 days ...
  4. Feeling kind of good today

    by , October 5th, 2009 at 08:33 AM (Mixing it up this year)
    Overall I felt fairly strong. Started out with no clock for the first set but then the team next to me turned it on finally.

    500 Free every 3rd 25 kick
    5x100@1:40 Free nice and loose

    500 Free kick with fins moderate speed
    5x25@1:00 Free keep fins on w/board under left arm pull with right arm only
    5x25@1:00 Free keep fins on w/board under right arm pull with left arm only
    10x100 Free w/paddles & bouy #1-5@1:30 #6-10@1:25 made them easily

    5x100@1:45 Free as 50 swim/50 fist drill

    Total 3500 yards
  5. Another Pleasant Valley Sunday

    by , October 5th, 2009 at 12:28 AM (Swimming, Life, and Other Stuff!)
    It's 11;09 and I am finally sitting down for the first time today.
    Last night, homecoming dance for Sarah. She looked beautiful and had alot of fun! After pictures we went to a bonfire and chili party at one of Marty's partner's home. We had lots of fun and finished the evening up playing Rock Band. (I like Dance Dance Revolution better!)

    This morning's swim with Nasti's:

    *500 free warm-up swim
    *200 Dolphin Kick on back w/split fins
    *200 free on 3:30 interval
    *Broken 200 free (75 easy speed(rest 5 sec)50 building(rest 5 sec) 50 hard(rest 5 sec) 25 sprint.
    *200 free 3:30 interval
    *4 X 50 free descending (1:00/:55/:50/:45)
    *200 freestyle 3:30 interval
    *8 X 25 on :30 (2 each stroke)
    *2 X 100 on 1:45 (Free/ IM)
    *8 X 50 (all stroke, choice) on 1:00
    *4 X 25 (no breathing choice of underwater or free sprint on 1:00) i just did fly sprints
    *200 Backstroke cool-down swim (focus on smooth turns)
    2,800 scy

    I got some breakfast at Cafe Patachou! (YUM!)
    Did some errands plus a big grocery store purchase.
    I finally got home and decided to take a run. Marty accompanied me on the bike. I ran a pleasant 5.3 miles (41:00). There won't be many more days as pretty as this one. (cool, crisp, pristine and sunny)
    At this point I started cooking. I made a meal to take to a fellow teacher at my school who just had a baby. Once I got in a groove I made a couple more meals for the week and stuck them in the freezer. All this energy was fueled by La Crema! I love to cook, play music, and drink chard! I almost feel like a gourmet chef!

    Tomorrow (in 33 minutes) is Monday and it's back to the grindstone!
  6. Sunday, Oct. 4

    by , October 4th, 2009 at 08:47 PM (The FAF AFAP Digest)

    Warm up:

    700 variety swim, kick, drill

    Drilly stuff:

    10 x (25 UW shooter on back, no fins, + 25 EZ)

    50 EZ

    10 x 50 @ 1:00
    25 easy speed fly + 25 easy, working on breakouts

    50 EZ

    12 x (25 AFAP w/fins + 50 EZ)
    1-4 free
    5-6 dolphin kick shooter on belly
    7-8 flutter kick shooter
    9-12 free

    200 EZ

    Total: 2850



    Whew, I was definitely tired this weekend after a more intense week of training. I was DEAD on Saturday. I slept in today and felt more rested. If I carry on with this plan, I anticipate the weekends being more about recovery.
    Swim Workouts
  7. Weights - Am I going too easy?

    by , October 4th, 2009 at 07:42 PM (Elise's Fitness Fun)
    A couple of years ago, I was having some aches in my back all the way from my neck down to my lower back. Going to the chiro and getting an adjustment and returning a few times seemed to really help. Also, at the suggestion of my vet, I went to see a guy about 80 miles away that specializes in testing for muscular imbalances. He put me on some equipment that gave these digital readouts that mean nothing to me. Anyway, he said I had a major imbalance between my chest and back. He said my back was 3 times stronger than my chest. So, he gave me some exercises some of which I have been good about doing while admittedly not being good about doing others. I think I have made progress on lessening the imbalance, but may still have a little ways to go.

    I kind of wonder if I have been going too easy on my lat work. This is a strong area for me, but I think I am having a tendency to baby it after the soreness I felt a couple of years ago. Right now, I'm in basic maintenance because I've been doing more running than usual. Lifting heavy and running will completely break my body down, so I'm trying to just maintain on the weights for a couple of more weeks before moving into a heavier lifting phase. The last few weeks, I've been doing a couple of sets of 15 on the lat high row at 110. I did a max set today (maybe not completely max because I have been sick and didn't want to overdo it) on the lat high row. Based on what I did, I wonder if the 110 is too light. I also wonder at what weight I should be on sets of 10 or 8.

    Here it the workout I did today:

    Lat hi row: 90 x 3, 100 x 3, 110 x3, 120 x 3, 130 x 2, 140 x 2, 150 x 2, 160 x 1, 170 x 1, 180 x 1, 190 x 1, 200 x 1, 180 x 1, 160 x 1, 140 x 2, 120 x 3, 110 x 3, 90 x 3

    Military press: 2 sets of 40 x 15
    Triceps pull-downs: 2 sets of 40 x 15
    Alt. hammer curls: 2 sets of 10 x 15

    1 set of 15 push-ups with Bosu ball
    1 set of 100 bicycles
    2 sets of 25 crunches with med ball

    Updated October 4th, 2009 at 07:53 PM by elise526

  8. Quality workout? Sunday solo

    by , October 4th, 2009 at 04:42 PM (Random Nonsense)
    At Lifetime SCM

    Warm up
    200 free
    200 back
    50 kick moderate
    Main Set 3x
    100 free AFAP (3x1:03 if I read the clock right, def all under 1:05)
    50 kick ez
    200 back ez
    50 kick ez
    Cool down
    50 kick ez
    200 free drill
    This is very typical of my solo workouts now that I am concentrating on sprint training. After reading the SpeedForto workout, I felt the need to do some AFAP 100s for a change.

    My main sets are 1x200 or 4-6x50s or 6-10x25s AFAP with recovery swimming between each and the balance of time spent on drills and technique work. Kick and recovery days are thrown in as needed.

    The 100s were faster than I expected today.
  9. Voyage of the Endurance

    by , October 3rd, 2009 at 11:21 PM (Chicken's Nuggets)
    It seems that taking time off swimming is much more conducive to stress and exhaustion than regular swimming ever can be. My period of idleness and morbid reflection is finally over.

    Having only swum very sporadically since Indy, I had a hard time dragging my atrophied body to the Ohio St Beach this afternoon. With the aid of a tall skinny latte, I finally made it and set up a base camp beside the little walkway that leads down to the water.

    The weather in Chicago has been pretty ordinary of late. We've had nothing but drizzle and 40-50's temperatures for the last week. The skies were very grey and the air temperature was 54degrees. The water was like glass and registered 62-63 degrees right by the shore (it's colder out further).

    I set off feeling like a million bucks! I wore a nice orange suit and my favourite pirate cap. I did something to my neck a month or so ago while mountain biking and can't even lift my head to sight. That hurt a bit but at least sighting to the side is ok for Ohio St.

    About 50 yards short of the half mile turnaround things changed, and I went from feeling great to feeling terribly cold in the space of about a minute. Yikes! I had to get back to shore as soon as possible. Although I was parallel and quite close to the shore there was no chance of getting out as the ladders have been removed. Also, running down the bike track in a wet suit in 54degree weather may not have been a good idea

    Six months ago 62 degrees would have felt tropical, but it seems going from 70 degrees to 62 in the space of 6 days was enough for my body to lodge a protest.

    Although I was trying to sprint, I started to feel a bit lightheaded and my stroke was falling to pieces. The last 10 minutes really sucked and I had to look at my HTFU wristband for comfort. Rapidly slipping into delirium, I had visions of Jimby freezing and wet in the wilds of Idaho. I felt certain I was going to die in about 4 feet of 62 degree water, and that would be a highly embarrassing way to go. Better to be eaten by a bear!

    Somehow I made it to the beach and put on as much clothing as I'd brought with me.

    Of course just as I was nearing the shore the rain started again and was torrential by the time I reached basecamp. Soaking wet, shivering, raving and hyperventilating, I made it to the toilets at Navy Pier. Camped out in the handicapped stall, I dried off and drank some hot coffee out of my little Stanley. Still shivering, I made a run for for the car through the crowds of Navy Pier. I'm pretty sure I pushed a bride over on my way. After 10 minutes in the car with the heater on, I was on my way, laughing.

    No part of this blog is exaggerated. I never exaggerate.
    Also please forgive the terrible writing and complete lack of grammar. The blood still hasn't returned to my brain and probably never will.

    Updated October 3rd, 2009 at 11:38 PM by Chicken of the Sea (disclaimer)

  10. Usual Saturday workout

    by , October 3rd, 2009 at 10:24 PM (Mixing it up this year)
    I had a nice quite workout with Sandra. Just the usual.

    500 Free every 3rd 25 Back
    40x25 10 of each stroke drills with fins
    5x100@1:40 Free
    200 Free EZ

    Total 2200 yards

    Updated November 26th, 2009 at 06:18 PM by Donna

  11. Sick again!

    by , October 3rd, 2009 at 04:23 PM (Elise's Fitness Fun)
    Had planned to do a 5k today, but woke up Friday morning with a sore throat, wheezing, etc. Decided to wait and see how I felt today before making a decision whether to run or not. Woke up with a fever and the run-down feeling. Went to doc and was diagnosed with a massive sinus infection. Two shots and medicine. Guess I'm out of working out today. If I feel better tomorrow, may do some weights.

    Updated October 4th, 2009 at 12:42 AM by elise526

  12. Saturday Swim

    by , October 3rd, 2009 at 04:13 PM (Swimming, Life, and Other Stuff!)
    I think I may have this neck/shoulder recovery thing figured out. I'm going to keep doing BW's exercises to strengthen the unit and just swim 2 days then take 1 off. Yesterday it hurt badly so I didn't swim. I took a 45 minute run and the running was even painful. I had a really stressful morning yesterday and that seems to set it off. I carry all my stress in my shoulders! I got up this AM thinking I probably wouldn't swim but it felt better. I did a low intensity workout with alot of kicking for me. It felt fine but it's tightning up now. It doesn't hurt when I swim but afterwards it tightens down like a vice and annoys me all day. I really don't want it to turn into a chronic problem!
    Here is my workout in case anyone is looking for an easy way to get a few yards:
    *500 Free Steady Build Up and Focus on Bi-lateral Breathing.
    *200 Dolfin kick on back with split fins
    *2 X 250 Free on 4:15 same focus as above.
    *200 Dolfin Kick on Back with split fins.
    *4 X 125 free on 2:15 interval.
    *200 Flutter Kick on front, no fins
    *5 X 100 IM on 2:00 pace
    *200 Flutter kick on back, no fins
    *10 X 50 on 1:00 (2 fly, 3 back, 2 Breast, 3 Free)
    3,300 yds.

    A couple of my Nasti friends who attended the national convention gave me a cool "Go the Distance" tee shirt today after practice. It is a limited edition shirt given to the members of the Fitness Committee. My friend said she thought I deserved it because I come to all the practices, swim all the meets/ow events, and participate in things like GTD! Wow, it made me feel so good to think they wanted to give it to me!
    It's so funny how when your "dapper is down" a little bit someone comes along and zings you right back into a good state of mind. I love my swim friends.
  13. Feelin' good :)

    by , October 3rd, 2009 at 01:07 PM (A comfort swimmer's guide to easy swimming)
    Sat. 10/3/09
    I seem to have completely recovered from the flu. I'm lucky that it was a mild case.

    SCY, Solo

    500 swim [alternated free/back as 2x(100-75-50-25)]
    200 IM kick (no board, no fins)
    300 drill alt. 50 free, 50 no free
    (did fly-back-breast drills)
    400 pull breathe 3
    swim 20 x 25 on 30, every 3rd no free - keep it nice and smooth
    (Alternated back and fly on non free, swam everything around :20)
    pull 4 x 100 w/10 sec. rest, breathe 2/3/4/5 by 25
    (averaged 1:25 on these)
    kick 300 choice with board/fins
    swim 6 x 50 on 1:00, odds free, evens back
    (did free just under 40, back at 40-41)

    swim down 200

    Total: 3100 yards
  14. Non-Swim Weekend


    I can't swim this weekend . The pool's closed because of an age-group meet and I'm not 16. (Actually, it will be open for a couple of hours in the evening, but that doesn't fit in with my Saturday night plans.) So, I think I'll be having chlorine withdrawal symptoms by tomorrow night.

    I suppose I'll just have to treat this as a double rest day.
  15. Hot, hot, hot!, Friday, Oct. 2

    by , October 2nd, 2009 at 04:59 PM (The FAF AFAP Digest)
    AM: Hot Yoga:

    As promised, I made it to my first hot yoga class. I think I liked it better than other yoga I've done -- you can get really flexy when you're so hot. But it was really really hot those last 30 minutes, and the 90 minute class went long. I'm fair skinned and my face was bright red. Next time, I'm bringing more water and putting ice in it. G2 was definitely not the right thing to bring to class.

    In general, I'm pretty flexible, but my balance isn't the greatest compared to the real yogis. I was told it burned 1,000 calories, which seems like a lot. You definitely lose a lot of water weight; I was drenched! I can't believe some yogis do this 2x a day ...

    PM: Weights

    Didn't get in as long a session in as I had hoped -- too many errands and chatting with an old friend at the gym. But I did manage this:

    leg press, 270 x 3 x 10 (fast)
    bench press, 70 x 1 x 8 (fast), 60 x 2 x 8 (fast)
    tricep press, 45 x 3 x 10 (fast)

    yates row (first time I'd ever done it, had to play around with the weight), 95 x 1 x 20, 115 x 1 x 10, 135 x 1 x 10, 145 x 1 x 8
    internal and external rotators, 10 x 2 x 15 each arm
    lunges w/20 lb DBs, 2 x 15

    hanging reverse crunches, 3 x 15
    straight leg raises lifting hips off bench, 2 x 15
    dead bugs on bosu, 3 x 25 (much harder on the bosu, Pete. )


    I do think the yoga took some toll on the weights. I felt more tired than usual. I guess I'm just used to lifting weights first and in the am.

    I have two GFs coming over tonight (can't go out have to babysit a coed teenage group, lol). Will definitely be drinking our fav buttery chard.
  16. Friday Morning

    by , October 2nd, 2009 at 01:25 PM (A comfort swimmer's guide to easy swimming)

    SCY, solo

    2x150 swim choice w/15 sec.
    (#1 free, #2 back)
    3 x 100 kick choice w/10 sec.
    (All on back around 2:00 each)
    4 x 75 swim w/10 sec.: 1 fl/bk/br; 2 fr/fl/bk; 3 br/fr/fl; 4 bk/br/fr
    swim 6 x 50 on 1:00: desc. 1-3 free, 4-6 no free, all to about 80%
    (did back on 4-6)

    swim 3x around
    200 free swim on 3:15
    (did these around 2:50)
    4 x 50 descend on 1:10 to about 80-85%
    2 x 25 faster on 45
    (did round 1 free, went :40->36 on 50's, around 16 on 25's)
    (did round 2-3 back, went :45->39 on 50's, under 20 on 25's)
    1:00 rest between rounds

    swim down 100
    Total: 2650 yards
  17. Back in the water :)

    by , October 2nd, 2009 at 12:41 PM (A comfort swimmer's guide to easy swimming)
    I've been down with the flu since last Sunday. Fortunately it wasn't too bad and I got over it much faster than the rest of my family. So took an easy workout on Thursday evening after work.

    The outdoor pool closed on Wednesday so I will be swimming in the indoor pool until next spring. It must have been at least 86!! It sucked.

    SCY with Carrie

    300 swim free
    200 swim back
    kick 6 x 50 w/5 sec. rest (no board)
    (alt flutter/dolphin on back by 50's)
    200 pull choice
    (100 free/100 back, no paddles)

    swim 3 sets of 4 x 75, desc. 1-4
    set 1 free on 1:15 (ave 1:02-3)
    set 2 fl/bk/br on 1:30 (did 1-arm fly ave 1:10)
    set 3 back on 1:20 (ave 105-7)

    100 easy

    kick w/fins&board : 3 x 200 w/20 sec. rest desc. 1-3
    (w/zoomers, went 3:40-3:20-2:55)

    swim down 200
    Total: 2800 yards
  18. FAST FRIDAY OCTOBER 2nd, 2009

    by , October 2nd, 2009 at 11:37 AM (Ande's Swimming Blog)

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

    62 Days till Long Beach


    SCY no blocks
    6:30 - 8:00
    Chris coached
    UT Swim Center main pool
    dove in on time
    Swam with Amy, mike, tyler
    beside larry, brandon, max, doug, & Jon

    WORE B70 legs

    2 rounds of
    150 fr 50 k
    150 fr 50 k
    150 fr 50 k
    150 fr 50 k

    stop at 7:00

    Main Set

    9 x 100 fr on 2:20
    inx 85 - 90%
    held 59 - 61

    100 easy

    100 fr fast
    went 51

    100 easy

    9 x 100 k on 2:20
    held 67 - 70 (which kinda surprised me)

    100 easy

    100 k fast
    went 59

    100 easy
    Swim Workouts
  19. Refreshing Long Course

    by , October 2nd, 2009 at 09:15 AM (Mixing it up this year)
    Today we only had 2 lap lanes, I had to share with a guy who clearly could not swim. Luckly I was able to pass him quickly every time.

    5x200@3:45 Free
    500 Free kick w/fins every 3rd 25 sprint
    500 Fly kick w/fins on back streamline (abs appreciated it today)
    2x500 Free w/paddles & bouy last 100 of last 500 EZ

    Total 3000 meters
  20. Nasti Thursday-easing back into it!

    by , October 1st, 2009 at 11:49 PM (Swimming, Life, and Other Stuff!)
    Easy workout tonight with the Nasti's. Lots of people were there, it was like homecoming night! Here's the workout:

    *200 free Swim
    *200 Flutter Kick w/board
    *2 X 100 back/breast
    *Super 500 Swim (25-50-25-75-25-100-25-75-25-50-25) I did mixed stroke. not sure of interval except I didn't get much rest.
    *10 X 75 on 1:20 (25 stroke-rest 5 seconds then sprint 50 free)
    *10 X 25 alternate stroke/free on :30
    *200 Free
    *200 Backstroke concentration on the turns.
    2,500 yds.

    I applied and recieved a grant for an "Action-Based Learning Lab" at my school. I am going for training tomorrow at an IPS school where they already have a program in place. I hope I don't regret taking this on. It's starting to sound like alot of work!
    I'm glad the week-end is near!