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  1. "Sleep It Off" June 2, 2010

    by , June 2nd, 2010 at 04:20 PM (The FAF AFAP Digest)
    I consulted my doctor today about my ongoing malaise, for which JimRude has taken responsibility. He said there is a nasty 2 week malaise like virus going around and that I should just "sleep it off." I will do my best in this respect; I would just like it to be gone by the weekend during which a malaise is decidedly contra-indicated. Though Jim gallantly took full blame, I wonder if it is the result of some funk from Nationals? Several people I know have come home and been quite ill.

    Mike left an interesting link to an article in the NYT re: massage. The article, which reports on a scientific study, concludes that post exercise massage “actually impairs removal of lactic acid from exercised muscle.” So it made me wonder whether massage really does speed recovery (as I was opining after my post Zones massage). I suppose it could speed recovery for reasons unrelated to lactic acid. I certainly have been going the passive recovery route ... and am currently re-watching Lost with Mini.

    Mike suggested that massage might help sickness. Anyone have experience with this? I've heard that, if you have symptoms, it can bring on the illness like gangbusters ...

    Given that this is the lengthiest time off I've had in ages, I'm hoping it doesn't hinder my workout mojo when I return and make me a wuss. My son opined that this was a likely result of taking complete rest as opposed to recovery type exercise. Of course, none of his opinions have any valid basis either. I am trying to stave off being a "wuss" by being a Snotty Forum Poster.

    BTW, Dr. Jaeger (who teaches Evidence Based Medicine at Mayo) reported back to me that Metagenics products are sold in the Mayo store, not the Mayo pharmacy. He's not sure how they got the product space. I agree with him that the marketing of supplements is far ahead of the scientific study of such supplements. Nonetheless, I have received my 7 Exfuze sample and took my first shot today!

    Ok, time to get off the couch and go back to my almost full time chauffeuring duties.
  2. Dreadmill workout

    by , June 2nd, 2010 at 03:31 PM (Elise's Fitness Fun)
    I didn't get up early enough to run outside before the bad heat hit, so hit the treadmill at the gym for a quick workout. Did 2 miles alternating 2 minutes easy, 1 minute hard. On the easy segments, I kept the pace at 5.5 mph. On the hard segments, I increased my speed thoughout the run until I was running the fast segment at 9.0 mph.

    After the run followed it up with the following core exercises:

    1 set of 100 bicycles

    20 torso twists

    20 knee lifts/leg raises

    3 sets of 10 toe raises

    Lately, I've gotten big on adding in little places I can burn calories. For example, yesterday instead of driving to the fire station to vote, I walked. Got in a one mile walk just doing this. On my days off or where I have so much going on I can't get to the gym or pool, I think I'll find ways to walk more.

    Updated June 2nd, 2010 at 03:54 PM by elise526

  3. Sarasota Y Sharks Masters 5:30 AM Workout -06/03/10

    by , June 2nd, 2010 at 03:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 1:45
    2 X 200 3:30
    8 X 50 1:00

    5 X 100 Kick 2:30

    8 X 200 Free 3:20
    1-4: negative split
    5-8: descend

    1 X 100 easy free 2:00
    4 X 50 fast/choice 1:30
    Three times through, with break.

    3 X {Start-turn-finish

    6 X 50 1:45
    odd: blocks/fast
    even: easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Wednesday, 6/2/10

    by , June 2nd, 2010 at 11:53 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm – up (700)
    500 Mixer (swim, drill, kick)
    (did 200 free, 100 kick, 200 IM drill)
    8 x 25/40 descend 4
    (did back on all)

    Main Set: Free (1600)
    1 x 400/15 sec rest, Build (6:15)
    4 x 100/1:40, Pace (1:30-:31-:32-:33)
    1 x 400/30 sec rest, Build (6:23)
    4 x 100/1:50, Stronger Pace (1:30-:29-:30-:29)

    Kick (400)
    16 x 25/45 Fast in between flags!
    (1-4 dolphin on back, 5-8 back kick, 9-12 free w/ board, 13-16 back kick)

    Warm down
    100 easy
    Total: 2800 meters
  5. Keep on Rockin' 'Cause it Ain't Even Four(hundred)

    by , June 2nd, 2010 at 11:46 AM (Too Neurotic to be Suitably Aquatic)
    Today's workout was taken right from the discussion forums here on USMS, because now that I've discovered this treasure trove, I'm having a hard time not spending too much time here... We used [ame=""]Coach Jennifer's[/ame] Wednesday workout, although we turned some of the kicking into stroke work, and I kind of petered out at the end, because I was talking Important Team Business.

    Without the music being piped in, I've noticed that I have whatever song I heard on the radio last stuck in my head as I swim. This morning, I heard:

    [nomedia=""]YouTube- BLACK CROWES I Ain't Hiding[/nomedia] on WDST, a wonderful local station out of Woodstock, NY. Even though I don't know any of the lyrics, or how most of the melody goes (took me a while to figure out what it was even called) the drumbeat is perfect for swim pace, and I think I might see if the Library can provide me with a copy for general team use.

    Good workout today. I banged out a 400 pull to the beat, and got far enough ahead of my lane mates to stop and ditch the bouy at the 300 yard mark, which is where that damn styrofoam always slips down to my knees.

    PS - Can anyone point me in the direction of a good mini-taper workout? Some of us are going to the LCM Metropolitan Meet at Flushing Meadows on Sunday, and I want to get there somewhat rested for my 50's.

    Updated June 2nd, 2010 at 11:54 AM by swimmerb212

  6. IM Wednesday

    by , June 2nd, 2010 at 11:37 AM (Adventures in Swimming)
    Swam with Columbus Sharks
    Only a few days left with coach Renee.
    Then I have to coach all workouts till we
    find another coach to split duties. For some
    reason there are not a lot of people wanting
    to coach at 5:45 am :-(

    200 Swim
    100 Kick
    200 Swim (I think)

    Set 1
    Anything ending in 5 is kick, the rest are drill
    10-15 r on everything
    25 Fly
    50 Fly/Bk
    75 Fly/Bk/Br
    100 IM
    100 Free (Swim)
    100 IM
    75 Fly/Bk/Br
    50 Fly/Bk
    25 Fly

    Set 2
    300 IM Build each 75
    225 IM no Free (Work the Turns)
    150 IM 25/50/50/25
    75 IM no free HARD

    Set 3
    4x125 Free Descend on 1:55

    25 Under Water, 25 ez

    Warm Down

    I felt like a LOG today.
    I didn't eat very healthy the last couple of days. It's amazing how much diet effects my
    swimming. Hamburgers, hotdogs, Cake and Ice cream are not good energy food. But I had
    to eat what was leftover from the party with my kids on monday. No sense in wasting food
    and beer :-)
    Swim Workouts
  7. Easy distance today

    by , June 2nd, 2010 at 07:23 AM (Mixing it up this year)
    Am swimming the 800 Free in Atlanta on Friday with the kids so starting to cut back alittle.

    1000 Free EASY
    500 Free kick w/fins every 3rd 25 FAST
    1000 Free w/paddles, bouy & snorkle worked this one
    500 Free kick w/fins easy
    500 Free as 50 swim/50 drill

    Total 3500 meters
  8. Tuesday, June 1, 2010

    by , June 1st, 2010 at 10:16 PM (Keepin Track 2010)
    Ran 2.6

    WU 800+

    K 300 with fins
    Swim 3x (300, 200, 100) on 1:30 base
    1st pull
    2nd swim
    3rd swim with fins

    K 300 specialty
    S 6x50 drill 25, swim 25 on 1:00

    Go home.
  9. You can turn anything into exercise

    This morning I swam with TNYA. The pool was a little on the hot side, and I was very sore from rowing yesterday. I just wasn’t feeling the love from the water, and ended up getting out early. Here’s what I did:

    400 scy warmup

    10 x 50 @ :50 w/ long breakouts, odds FR, evens ST

    Kick set: 25, 50, 75, 100, 75, 50, 25, all @ 1:30

    4 x 225: 2 FR @ 3:10, 2 IM @ 3:40

    Then I went over to the Y for a good long stretch and light weights. While I was there I watched some of a new class the Y is offering, called “Conductorcize.” I got a giggle from the name, but once I watched “Maestro Dworkin” and his acolytes for a bit, the whole thing started to seem really charming, and a great fit with my Y’s Active Older Adults program, which tends to be as much about socializing as exercising. (There are plenty of very active seniors who work out very hard at the Y, including one man who lifts prodigious amounts of free weights, but the AOA program draws a different crowd).

    But while I enjoyed watching the conducting action (the stretching balcony overlooks the group exercise studio), it did strengthen my conviction that classes that end in “-cize” and “-obics” are probably never going to be my thing. (I have a long-standing prejudice against aerobics and its ilk dating from my days as a basketball player in the 80s, when aerobics classes started pre-empting open court time.) The one exception has been my rowing class, which started out being called “OarRowBics” but soon got changed to “Power Rowing.” I have a hard time picturing myself happily Conductorcizing at any age, but who knows? In any case, this class made me smile--there is something whimsical and sweet about a roomful of folks having a really great time waving take-out chopsticks in time to music. (As long as it doesn’t come to a pool near me—please please, no taking over the lap lanes for AquaConductorcizing to Handel’s “Water Music.”)
  10. Sarasota Y Sharks Masters 5:30 AM Workout -06/02/10

    by , June 1st, 2010 at 04:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 250 4:15
    1 X 150 2:30
    1 X 50 FAST 1:00
    Three times through

    1 X 200 kick 4:30
    6 X 50 kick 1:00

    1 X 100 moderate 2:00
    1 X 75 fast 1:30
    1 X 125 moderate 2:30
    1 X 50 fast 1:30
    Three times. All choice


    1 X 300 5:00
    1 X 200 3:00
    4 X 100 1:30

    8 X 50
    Blocks/25 sprint/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    4400 Y/M
    Swim Workouts
  11. Going Nowhere, June 1

    by , June 1st, 2010 at 03:34 PM (The FAF AFAP Digest)
    Blech, blech, blech. Still sick. I'm trying to fend off what seems to have devolved into a sinus infection/bronchitis. Not one stitch of exercise since my last blog entry.

    The only swimming related things I've done are to purchase lifeguards suits, purchase summer league suits, and purchase practice suits. Our summer league kick off meeting is tonight.

    I am also getting massive pressure to be a referee this summer, which sounds decidedly un-fun. Though perhaps over-ruling S&T judges that don't know WTH they're doing would be somewhat satisfying. (evil smile).

    I can't believe it's June 1 already ...

    I received my 3 week trial supply of 7 Exfuse in the mail today. I'm thinking I should wait till I'm healthy to start using it in my smoothies.

    Saw an article in the Post on veggie contamination, akin to the article posted in the GS on protein supplements being contaminated:

    Updated June 9th, 2010 at 07:37 PM by The Fortress

  12. Tuesday, 6/1/10

    by , June 1st, 2010 at 01:50 PM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    Warm – up
    300 swim
    3 x 100/1:45, Build
    (did these around 1:30)
    6 x 50, 25 drill, 25 swim
    (did 2 x fly-back-breast with 10 sec RI)
    8 x 25/30, backstroke, pull on lane lines
    (Interesting drill. have only done this once before. It takes a bit of getting used to to judge the right distance from the lane line. Was starting to get the hang of it by the end)

    Main Sets:

    Stroke – Free
    3 x 150 as 25 Stroke/25Free/2:45 – ds 1-3
    (Did back-free times were 2:25-2:23-2:20.)

    1 x 500 kick Timed
    (I can't count past 4 without losing track. lol. I think I did 500 and the time was 11.40 but I'm not sure. Seems like the time should have been faster. I generally do 100 meters around 2:10-15. I did this on my back in streamline.)

    8 x 50/1:10
    Sprint as Fast as possible from the wall to 10-12 m out – both coming and going. The remaining is smooth DPS.
    (did 8 before I ran out of time. 1-6 free, 7-8 back)

    Warm down
    100 easy
    Total 2550 m.

    Updated June 1st, 2010 at 07:08 PM by poolraat

  13. What I've Succumbed to is Making Me Numb

    by , June 1st, 2010 at 10:04 AM (Too Neurotic to be Suitably Aquatic)
    There I was this morning, at the 125 mark of a 200 reverse IM, and disappointed that I had to switch to freestyle just to keep from being a full length behind the other swimmers who were doing the workout. Then I thought to myself, “Here I am, 2 ˝ years into my competitive swimming career, after 30 years of being almost completely sedentary, and I’m swimming with four guys who competed in college. The fact that I’m only 25 yards behind is actually pretty fantastic.” I hit the wall and blasted out the last 50. It felt not so bad, except for the part where I hurt all over.

    It’s an odd week, Coach is away, so we’ve got no workouts and no music. I suggested that the five of us do 200’s, broken up into this and that. I don’t remember exactly what we did, but it was around 3000 yards. Some 200’s were the aforementioned reverse IM, at one point we did 2x100 IM, there were 50’s of kick/swim, and (at my suggestion) 50’s of fly/back, back/breast, breast/free, free/fly. I tried using my move the water bottle over to the next row of tiles trick to keep count, but I forgot which row of tiles was the starting point.

    The guys were attempting to work on their technique, while I tried not to die. And then when we were all done, there were no lights in the locker room because the substitute lifeguard doesn’t have the key to turn them on. Tonight, I’m going to see if I can drag out some glow tape leftover from my theatre days so I can label my shampoo and conditioner, as they look exactly the same, and what’s the point of doing all that swimming if you go to work with bad hair?
    Tags: practice
  14. Something about just having to push

    by , June 1st, 2010 at 07:28 AM (Mixing it up this year)
    I guess I am one of those who just has to push myself all the time. After spending the weekend relaxing I now know why I need to work and get out of the house. I would be too lazy if I didn't.

    2x300@6:00 Free w/paddles & bouy
    5x100@1:45 Free
    8x25@:45 Free Fast
    3x200@3:30 Free w/paddles & bouy
    8x50@:55 Free kick w/fins
    3x100@1:45 Free
    2x400@7:00 Freee w/paddles & bouy
    100 Free EASY

    Total 3500 meters
  15. Chicken's List

    by , May 31st, 2010 at 09:24 PM (Chicken's Nuggets)
    12 days to MIMS!!!!!!!!

    My packing list:

    -2 suits;
    -4 new pairs of goggles (two tinted, two clear);
    -one old pair of goggles for Brighton swim;
    -2 caps (one silicon, one latex, both lucky);
    -my OW kit (personal lubricants and sunscreen);
    -4 feed bottles with string;
    -Perpetuem (enough for 9 1/2 hrs worth of feeds, + spare)
    -Gu's (about 8);
    -sandwich baggy full of Advil®
    -instructions re pre-race meeting etc, copy of flights and hotel reservation;
    -Goody bag for my crew;
    -cooler bag for crew's food/drinks;
    -fishing tackle;
    -thankyou cards/$ for boat crew and kayaker;
    -swim backpack for stuff at race start;

    -Flip video camera;
    -phone and charger;
    -ipod and charger;
    -camera and charger;
    -reading glasses;

    -7 pairs of underpants;
    -6-7 outfits (dresses, skirts etc);
    -1 pair of nice shoes and 1 pair of flipflops;
    -light jacket;
    -swim parka for race start;
    -ball cap for after swim hair disasters;
    -hair and makeup stuff;
    -modest night attire so as not to scare my roommate;
    -nice handbag containing wallet & sundry personal items;

    To buy in NY

    -water bottles and coke/ginger beer for boat;
    -food for crew on boat;
    -tshirts for kids that say "My mum went to New York and all I got was this crappy tshirt"

    Did I forget anything?

    Oh, and to donate to my cause (The American Macular Degeneration Foundation), please to go

    and follow the prompts
  16. Mon May 31st 2010 tough kick set with UT Women

    by , May 31st, 2010 at 08:53 PM (Ande's Swimming Blog)
    Mon May 31st 2010

    LCM & scy UT swim center
    Whitney & Kim Brackin coached
    6:30 - 8:30
    dove in on time

    warm up
    started LCM in main pool
    4 rounds of 150 fr 50 k

    main set
    assigned 4 x 300 on 4:00
    had arm cramps & just couldn't make the interval, so I skipped a 50 or 100 on each round

    4 x 50 fl on 1:00
    drilled 3 dove 1
    went 28 on #4

    assigned 4 x 200 on 2:40
    continued to hurt & skipped some on each one

    4 x 50 bk on 1:00
    went 32 on #4

    switched to SCY diving well

    4 x 100 on 1:10
    made it

    4 x 50 br
    went 34 on #4

    I was done with the masters work out
    skipped the last 1200 to get ready for the kick set with UT women

    12 x LCM 100 k on 3:00 FAST
    best average
    all from a push
    wore yingfa jammers
    Kim called out our times,
    this was a really tiring set,
    give it a try sometime

    01 1:19.1
    02 1:19.9
    03 1:19.9
    04 1:20.7
    05 1:20.2
    06 1:20.8
    07 1:22.0
    08 1:20.5
    09 1:20.8
    10 1:20.5
    11 1:21.6
    12 1:17.2

    Ave 1:20.27

    100 easy

    Updated June 1st, 2010 at 02:46 PM by ande

  17. I swam!

    by , May 31st, 2010 at 08:24 PM (Elise's Fitness Fun)
    Had not planned to do any form of swimming after Nationals for a couple of weeks, but the outdoor pool beckoned today. I did still stick with my plan of doing warm-up style swimming:

    3 x 100 easy free with 20 seconds rest between 100s

    2 x 50 - fly/free

    100 easy free

    500 SCM

    Later in the day, my husband, son, and I decided to hit the trail again for a run. Had planned to do it tomorrow, but it looks to be a busy day, so we went ahead and did it in the early evening.

    Son and I did the same 3 mile route. As I promised yesterday, after the first mile we walked 30 seconds. We took 30 second walk breaks every 1/2 mile for the rest of the run. Finished the run in a time of 27:24 which included the walk breaks. This is two minutes faster than we went yesterday. Sure does make a difference with kids when you build in little breaks. He blew past me the last 1/2 mile too.

    Husband is on a program where he runs 5 minutes and walks 2 minutes for 2 miles. He really seems to be enjoying it and is talking about doing it on his lunch break. I think it is too hot then so hoping I can talk him into doing it in the early evening.
  18. Why swimming is far superior to all other forms of exercise

    I’ve been very lazy the last few days. I didn’t really set out to take time off per se after nats—I figured I would just listen to my body and do whatever seemed fun to it, and that has been precious little other than vegging out on the couch watching Yankees games. So when I agreed to go do a rowing workout with Mr. Addict at our Y today, it turned out to be a real shock to my system.

    A little background: Mr. Addict is a runner. He’d been wanting to do a hard repeat mile running workout, but for various reasons had not been able to this weekend. So he instead decided that we could do the equivalent rowing workout. Since I didn’t have an agenda and just wanted some motivation to do some sort of exercise, I agreed. Here’s how it went:

    7 minute-warmup with drills
    3 minute rest/easy row
    7-minute hard piece [2:22 avg pace]
    3 minute rest/ easy row
    7-minute hard piece [2:16 avg pace]
    3 minute rest/ easy row
    7-minute hard piece [2:21 avg pace]
    3 minute rest/ easy row
    2-minute hard piece [2:06 avg pace]
    3 minute rest/ easy row
    1-minute hard piece [2:01 avg pace]
    3 minute rest/ easy row
    1-minute hard piece [1:57 avg pace]
    3 minute rest/ easy row

    I had intended to descend the 3 7-minute pieces, but really blew up after the 2nd one—I had tried to bring my pace down under 2:12 during the last minute of the piece, and it really took the stuffing out of me. I was so tired after it that I lay down beside my erg machine during the 3-minute break and just gasped for air. As I was doing this one of the Y staffers giving a tour of the facilities to a prospective member walked into the rowing room. They didn’t linger long.

    This wasn’t my best ever rowing day, but it did make me appreciate how great working out in the water is, and having it there to support you when you get exhausted. I think one of my favorite things in swimming is floating on my back and sculling gently when I’ve just finished a hard satisfying set. Lying on the rowing room floor just isn’t the same.

    My other take-away from today? Be wary when giving distance-oriented athletes carte blanche to design a workout!
    Tags: rowing
  19. Long Course at Last! 5/31/10

    by , May 31st, 2010 at 03:11 PM (The Labours of SwimStud)
    Well the LCM pool opened to public today and I ventured over for a swim as soon as it opened. Swam aone for the most part but got in a good 4k. No pace clock probably meant I was really getting too much rest but it is okay by me on the first LCM is what I did.

    Warm Up
    Twice through.
    200 Kick no fins
    200 Pull paddles and fins
    200 Swim
    2 x 50 Fly These went well but I inhaled water on #2 and walked 5 yards...
    4 x 50 EZ

    500 Kick fins and board...25EZ/25HD per 50
    4 x 50 EZ
    5 x 200 FR 4:00 EZ/HD by increasing by 50 each swim.

    6 x 50 BR for technique
    6 x 50 EZ

    I came home and had a muscle milk...or should I say glass of hemlock...really I wonder what's in everything we eat...I'm not too worried. I may switch to Endurox or some other supp. I agree if you have time and energy to spare with eating the right thing at the right time and preparing it don't need supplements. For those of us who are in a glass is very convenient.
  20. Sarasota Y Sharks Masters 5:30 AM Workout -06/01/10

    by , May 31st, 2010 at 12:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    5 X 100 1:45
    4 X 200 3:30

    2 X 100 kick 2:30
    4 X 50 kick 1:15
    Twice through

    1 X 200 IM 4:00
    2 X 100 choice stroke 2:15
    Four times through. IM'ers should do 1 round of each stroke on the 100's.

    10 X 100 Free
    5 on 1:40
    5 on 1:30

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts