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  1. Sarasota Y Sharks Masters 5:30 Workout -8/25/09 -SCY

    by , August 24th, 2009 at 04:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 2:00
    4 X 100 1:45
    4 X 100 1:30

    4 X 50 Kick 1:15
    3 X 100 Kick 2:15
    1 X 200 Kick -

    4 X 200
    1 X 100 easy
    3 X 200
    1 X 100 easy
    2 X 200
    1 X 100 easy
    1 X 200
    1 X 100 easy
    200's are to be strong on 3:00
    100 easy on 2:00

    1 X 50 Fly 1:00
    1 X 100 50 fly/50 back 2:00
    1 X 150 50 fly/50 back/50 breast 3:00
    1 X 200 IM -

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  2. Monday Aug 24th, 2009

    by , August 24th, 2009 at 12:17 PM (Ande's Swimming Blog)
    Monday Aug 24th, 2009

    Longhorn Masters is in limbo for the next week, we're waiting for an email to tell us if we'll have team practice Tue Aug 25th through Tue Sep 1st, plan B is to swim at Stacy pool
    I'm thrilled to train in cooler water

    This fall I'm training for speed strength & weight loss


    6:00 - 7:30
    chris Coached
    Garrison pool
    swam with Tyler, Todd, Paul, Nate, Jon, & Sharon

    did around 800

    Main Set


    4 x 50 fl drill

    assigned 900
    did: 9 x (25 easy 25 with 12 SDKs fast)

    4 x 50 bk

    assigned 900
    did: 9 x (25 easy 25 br strong)

    4 x 50 br


    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    a yet to be named SCM meet in San Antonio

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
    Swim Workouts
  3. Monday August 24, 2009

    Ah, that 4:30am alarm ...

    I shall celebrate each and everyday I actually get up and get out of bed to do something more than curse it and turn it off.

    As per my usual I was a tad late. Did about 300 (maybe a bit more) of actual swim then put the long fins on and did another 300 kick.

    6 x 50 (drill/build) did them with the long fins and swam

    3 x (300 swim 4x25 fast) Did this all kick as I did not want to irritate my shoulder.

    6 x 75 descend 1-3, 4-6 pull again I kept on the fins and did this kick.

    4 x 25 ez (was supposed to be 8)

    I am happy as I feel like I'm making progress. The shoulder is being less pissy. I do love kicking with those long fins though ... so nice! Going to try and swim a bit more tomorrow, maybe swim with the fins? Maybe swim the warm-up and first set without fins?

    Signing off to get ready for the kiddos. First full week!!!
  4. Back to normal but conscious of stroke mechanics

    by , August 24th, 2009 at 07:42 AM (Mixing it up this year)
    I am trying to stay focused on stroke mechanics as I turn the volume back up. Right shoulder did well this morning but I did not push much with the paddles, just kept it easy. This first set was done with no breaks between the swims.

    3x200@3:30 Free
    5x100@1:35 Free
    8x50@:45 Free
    2x200@3:10 Free
    3x100@1:30 Free
    1x200@3:00 Free

    8x100@1:45 Free w/paddles & board EZ
    8x25@:40 Free every 3rd FAST my fast felt really slow at :17
    8x100@2:00 Free w/paddles last 25 kick on back
    3x200@:10R Free w/fins #1 kick, #2-3 swim EZ arms

    Total 4800 yards

    Swam part of this workout again this evening. Actually swam faster this evening than this morning but I was also drafting off Sandra(11). This is the first time she has actually kept ahead of me for an entire set. I can't wait to see how she does in her next meet.

    Total of 2200 yards

    Updated November 26th, 2009 at 05:24 PM by Donna

  5. Sunday August 23, 2009

    Four mile run. Did not feel terrible, but did not feel great. I'm stoked I got it in. Planning on getting in the pool tomorrow and kicking if the shoulder does not cooperate.
  6. D, for Me, Sunday. Aug. 23

    by , August 23rd, 2009 at 10:29 PM (The FAF AFAP Digest)
    Made it the YMCA before it closes for the rest of the week. Not a bad pool. Very shallow, especially at one end, but a cool temperature. I went in the early to mid afternoon to avoid it being closed due to late afternoon thunderstorms. The storms never came, so I was happily able to sit on the beach for a couple hours after my workout.


    Warm up:

    Usual 700 variety swim, kick, drill

    Main set:

    16 x 200 w/fins, done with descending intervals as:

    4 x 200 free @ 3:00
    4 x 200 backstroke kick @ 2:50
    4 x 200 free @ 2:40
    4 x 200 backstroke kick @ 2:30 (had 7-8 seconds rest on these)

    No extra rest between. It wasn't as terrible and dull as I feared. It's nice to combine the mid-D with some early season kicking. I'm big fan of kicking a lot in early season. Not 2 days like Wolfy has managed, , but maybe a couple months of it.

    100 EZ

    5 x 50 breast pull @ 1:00

    5 x 50 dolphin kick on back @ :50

    100 EZ

    Total: 4600

    Did my RC exercises even! I may swim in the ocean tomorrow if it's not as rough rather than driving to the YWCA (which apparently is open next week -- it will be mobbed with tris I'm sure). They rescued 25-30 people at Wrightsville Beach yesterday because of the rough currents.
    Swim Workouts
  7. Hiking the high country

    by , August 23rd, 2009 at 07:53 PM (A comfort swimmer's guide to easy swimming)
    Took Saturday off from swimming and went for a hike in the mountains near here.

    Two of my friends and I hit the trail after an early breakfast and headed up Soldier Creek, in the Ruby Mountains. Our destination was Hidden Lakes (elev. 9600'), then down to Robinson Lake (9200') then back to the trailhead (6400'). This trip took about 6-1/2 hours and we covered about 10 miles. It was a great day but left my legs and feet real sore and tired. If you're on Facebook, I've posted pix.

    Sunday was a recovery day. No swimming or much of anything else since it's been raining on and off for most of the day.

    Back to the pool early tomorrow morning.
  8. Sunday

    by , August 23rd, 2009 at 07:33 PM (Swimming, Life, and Other Stuff!)
    Swimming in the A.M. at FPAC with the Nasti's.
    It was cold out! All the rain and weird weather dropped the pool temp to 77! It felt great!
    I decided to do a 60 minute straight swim. a) to stay warm, and b) with big shoulder's coming up I thought I should start getting used to swimming alone with myself. I also like long swims. I ended up going 3,500 LCM in 1:00.34. I did an easy 200 back after that to cool-down. Jumped out, downed a cup of joe asap and hit the winding road for home! Total 3,700 LCM.
    I practiced with 2 caps today. The water is predicted to be xtra cold at BS this year. Vive Bene suggested a silicone base layer cap followed by an over cap. I tried this with my goggles inbetween the caps. It worked beautifully!

    I've been working on rhomboid strengthning, and a roller exercise on my lats; this is to combat neck pain. I've been at it for a week and it seems to be helping a ton! This was a self-diagnosis via the internet and u-tube. I also consulted with the trainer who lives behind me.
    I love the computer!

    Tomorrow's monday so I better get cracking for school!
    I recieved a grant last spring $$, I'm needing to place an order for some cool fitness stuff for the gym! Free money is a bit of work, but lots of fun to spend!
  9. Sunday Aug 23rd, 2009

    by , August 23rd, 2009 at 06:19 PM (Ande's Swimming Blog)
    Sunday Aug 23rd, 2009

    lat press
    lat pull
    leg press


    8:30 - 9:00
    trained with Weiss & Weiss at Rollingwood pool
    Kirsten Coached
    swam with Rip, Jimmy Bynum, & several other W&W swimmers

    12 x 50
    1 25 r 25 l
    2 catch up
    3 kick
    4 dps

    8 x 75
    odds fl bk br
    evens fr bk fr

    4 x 100

    3 x 200 fr on 3:00 desc
    went 2:02

    6 x 100
    3 on 1:20
    2 on 1:15
    1 on 1:10

    3 x 200 fr on 3:00 desc
    went 1:56

    6 x 100
    3 on 1:15
    2 on 1:10
    1 on 1:05


    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  10. Sarasota Y Sharks Masters: 5:30 Workout 8/24/09

    by , August 23rd, 2009 at 01:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 50 1:00
    2 X 100 1:50
    1 X 200 3:30
    Swim the set twice.

    2 X 100 Kick 2:15
    4 X 50 Kick 1:15
    8 X 25 Kick FAST :40

    1 X 200 stroke/free by 50 4:00
    4 X 50 1 of each 1:05
    Swim the set 3 times.

    1 X 400 6:00
    2 X 200 3:00
    1 X 300 4:30
    2 X 150 2:15
    1 X 200 3:00
    2 X 100 1:30

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Saturday Aug 22nd

    by , August 23rd, 2009 at 04:14 AM (Ande's Swimming Blog)
    Saturday Aug 22nd

    whitney coached
    trained with larry tyler ned and paul

    300 fr



    300 k

    10 x 100 fr on 1:40 aerobic

    assigned 900
    did worked on SDK

    10 x 100 on 1:40 aerobic
    held around 1:13
    Swim Workouts
  12. Fri Aug 21

    by , August 23rd, 2009 at 04:05 AM (Ande's Swimming Blog)
    this email arrived

    Masters Schedule

    Tomorrow, Saturday, August 22, 7:30-9 am is the last practice at Garrison Pool.
    Practices will resume at UT on Wednesday, September 2nd if the pool is ready for use again. Please watch the web site and e-mails for updates.
    There are no practices August 24 September 1.

    Tentative Masters Schedule Starting September 2 at UT

    This schedule does need to be confirmed. All practices at UT unless otherwise stated for Special Events.

    Monday/Thursday -freestyle emphasis days
    Tuesday/Wednesday -IM days ( you have a choice between IM or free)
    Friday - FAST
    Saturday -distance
    Sunday - varies

    Monday-Friday 6:30-8 am (after 10/18 the time could change due to the college teams starting back to morning workouts)
    Monday/ Wednesday / Friday/ Sunday 12-1:15 pm
    Tuesday/ Thursday 7-8:15 pm
    Saturday 7:30-9 am (unless an event is scheduled)

    then this announcement came out

    Updated: Masters Schedule

    Tomorrow, Saturday, August 22, 7:30-9 am will not be the last practice at Garrison Pool. We have been able to extend the schedule one more day to Monday, August 24, 6-7:30 am. We are attempting to schedule practices at Dick Nichols after that if the pool is available. We won't know until Monday.
    Practices will resume at UT on Wednesday, September 2nd if the pool is ready for use again. Please watch the web site and e-mails for updates.
  13. Saturday

    by , August 22nd, 2009 at 10:09 PM (Swimming, Life, and Other Stuff!)
    I had a stress free, non-productive day today.
    I traveled to Brebeuf Jesuit for a large XC meet my youngest daughter was running in. She seems to have a bum knee. I set up PT for her Monday. She did alright in the jv race. I'm proud of her for trying with a hurtin' knee. (she's a senior)
    I did a little shopping at my fav store, scored a few prizes for myself! Got some Traumeel for Sarah to try on her knee. Made a large wine purchase too!
    Worked around the house for awhile, then took a short (45:00 minute) run. It was humid, but very cool out. I wish I could be a runner again. XC season ignites all my running memories and makes me miss it so much. I am a realist though; grateful to be able to swim and have great health at my age Anything else is gravy , or icing on the cake!
  14. Track workout

    by , August 22nd, 2009 at 09:57 PM (Elise's Fitness Fun)
    Family and I headed out to track in early evening. My husband and son threw a football on the inner field while I did my workout. Son did last two 400s with me. I'd give him a 20 second lead and challenged him to stay ahead of me.

    Since this was the first time in a long time I have done more than four 400s, decided to cap my fastest 400 at an 85% effort. To make things more interesting, I thought of the 6 x 400s as 2 sets of 3. Here is the workout:

    1 mile warm-up

    6 x 400 with a 400 recovery between each 400

    First set of 3: 1:45, 1:40, 1:34
    Second set of 3: 1:44, 1:32, 1:26

    1/2 mile cool-down

    Total miles: 4.5

    Updated August 22nd, 2009 at 11:43 PM by elise526

  15. 8/22 Triathlon Day

    by , August 22nd, 2009 at 09:54 PM (FREEDom)
    Competed in my 2nd individual triathlon today at Ft Desoto. It was a sprint distance -- 600m swim, 10.6mi bike, and 5K run.

    Woke up at 3:50, and drove other with Chris A, a tri buddy of mine. Got there about 5:30, checked in set up, etc. Plenty of time, but don't rush me .

    I was in the 2nd swim wave. #1 in the 50 - 54 age group out of the water. That's the main thing to these triathlons. Those other parts are for the birds.

    Bike was pretty decent I think, or at least I thought it was. Did have some noticeable headwind for a substantial part of the ride, but I was still able to clock 21.1mph according to my bike speedometer. My official split on the bike leg was something like 19.4, but that must have included transition, since transition was not reported separately.

    The run for me is about survival right now. I've not run enough to be competitive, so I just try to find a pace and hold on. It was, and my stomach was not feeling so good. Probably should not choke down a power gel during the bike, or drink Gatorade... just water, for a sprint race, next time. But I gutted it out, and I was pretty happy with my run, as it was faster than the first race.

    Here the splits:

    Swim - 6:28 (not sure it was really 600m), #1. Plan was < 9 mins
    Bike - 33:12 (19.2 mph), #8. Plan was < 29 mins, but it was a longer course
    Run - 26:45 (8:38/mile), #12. Plan was < 29 mins, so this is good.
    Total time - 1:06:24. Pretty happy with that time.

    Finished 8 out of 26 in my age group. Not bad for a 2nd race I guess. I was about 5 minutes faster than my first race., but still 6 mins slower than the top 3 in my age group today. I did better in the transitions, and in the run, and maybe a little better on the bike. Will have to make more progress on the bike and run to place better.

    Had a good time, plenty of food and drink after the race. I mostly rehydrated...
    Here is what I drank in the hour after the race:
    1 water
    1 gatorade
    1 chocolate milk
    2 waters

    About 60 oz of fluids. Maybe I did not quite need that much, since I really needed to go when I got home about a couple of hours later.
    Tags: triathlon
  16. No H2O, Sat. Aug 22

    by , August 22nd, 2009 at 06:27 PM (The FAF AFAP Digest)
    Took a rest day yesterday to drive to the beach.

    Wanted to swim today. No go. Couldn't swim in the ocean. It was too rough, and they closed the beach for awhile. There were jet skis circling for a long while -- I hope it wasn't a drowning.

    Tried to go swim at the Wilmington YMCA. Drove there and thunderstorm started. Even though it is an indoor pool, they closed it, so I was out of luck. The Y is closed starting Monday for the rest of the week.

    Thought about going on a run. But after sitting on the beach all day, running is TOO hard. I have no running legs. I'm sort of worried they're gone for good.

    I'm going to investigate other places to swim around here if the ocean stays like this. I think it is supposed to be calmer later in the week. Really hoping this week isn't going to be a workout disaster, since I already took one week off.

    Surfing would be good core work -- but I haven't surfed in many years.

    Updated August 22nd, 2009 at 07:21 PM by The Fortress

  17. Testing the shoulder a little

    by , August 22nd, 2009 at 05:23 PM (Mixing it up this year)
    I decided to try alittle Fly and Back just to make sure nothing hurts and the shoulder seemed fine. Due to one of my swimmers being alittle under the weather we opted for our normal drill workouts.

    40x25 Free drills
    500 Free
    5x100 Free pull w/bouy
    200 testing my shoulders

    Total 2200 yards
  18. Friday's little workout

    by , August 22nd, 2009 at 02:33 AM (Swim like an Orca, but faster !)
    AQUM Coach Janine

    Warm 500 Mixed
    6x50 FR on 1:00 (held :32/:33 straight arm power stroke)
    10 x 50 K (w/ 4 vertical SDK's off bottom @ 3/4 mark)1:30
    4x50 BR drill (4 sec outsweep, then normal recover & kick)1:20
    4x50 BR drill (pull with one dolphin kick, thumbs up out, thumbs down in.) 1:00
    100 cool down

    we had a late start and needed to leave for work.

    • I feel like I should be doing a lot more yardage and more lactate/torture sets...However I got back into the gym routine two times a week; increased all routine's 3x10 and I push the weight tolerance up so that the last set is takes almost max effort. So perhaps I needed a break somewhere. Today learned a couple of great drills for Breaststroke, my weakest stroke.
    • The blogs just ain't the same without that Chris Stevenson dog avatar and his superhuman workouts!
    • Ive been reviewing my supplements and trying to find a good sports drink that doesn't have caffeine. Im considering CytoMAX or FRS Healthy Energy.
      Im sticking with Cytosports Pre-formance, since its basically liquid food. I get cramps if I eat anything before a workout. I went back to Gatorade and a cheap whey protein shake for recovery, since the Cytosport Recovery was getting expensive.
  19. Friday's Meanderings

    by , August 22nd, 2009 at 01:06 AM (Swimming, Life, and Other Stuff!)
    Today was a solo swim at La Fitness.
    I felt better (stroke-wise), and had a good swim.
    Here's the workout:

    -500 Free warm-up swim
    -4 X 250 Free on 4:30 interval. steady/hard
    -4 X 125 on 2:15 interval (1/3 paddles, 2/4 regular)
    -5 X 100 IM on 2:00 interval
    -10 X 50 on 1:00 (sprint and breath every 3 strokes)
    -200 Back cool-down swim
    3200 scy

    Coyote Kick-off was a success! Kids were great and had lots of fun! It made my day xtra crazy, but hey it's Friday and that's the way it is!
    Tomorrow morning is Sarah's first XC meet. It is currently raining out. I hope it's good and muddy, I love muddy XC meets!
  20. Swim and thoughts about running

    by , August 21st, 2009 at 08:35 PM (Elise's Fitness Fun)
    Got in my first swim for the week! It is definitely starting to show that I haven't been training hard in the pool for a few weeks. Got in late on a group workout and used the first set as a warm-up.

    8 x 150 on 3:00 - did easy free/drill/easy free

    10 x 50 free kick on 1:00 (no fins)

    200 drill

    10 x 50 - Reverse IMO on 1:00

    100 easy

    2500 yards

    Got a chance to talk to the former pro triathlete about training for a 5k. He actually has a running background and competed for an SEC school in the steeplechase. I was glad to hear that he thinks long, slow runs are a waste of time in training for 5ks. He said I would be much better served to do intense runs of 2 to 3 miles than do long slow runs. Other workouts he suggested:

    1. A 45 minute run with surges.
    2. 6 x 400 with a 400 recovery between each 400.

    Think I'll give these a try in the next week.