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  1. Tuesday

    by , September 1st, 2009 at 09:35 PM (Swimming, Life, and Other Stuff!)
    I decided to take a little nap after school today. It turned into a long nap and I missed swim practice. It felt really good, much better than a swim. I didn't want to feel like a total loafer so I took a 48:00 run. It was a sunny, cloudless, and cool today so the run was very nice!
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  2. Tuesday, September 1

    by , September 1st, 2009 at 04:39 PM (Elise's Fitness Fun)
    Yesterday, did a 3 mile run with 8 one minute surges. Ran on treadmill, so was able to maintain consistent speeds.

    In early evening, did a 30 minute core work-out with senior age-group team. Followed up with an easy 1,000 yards on my own.

    Updated September 1st, 2009 at 07:53 PM by elise526

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  3. Sarasota Y Sharks Masters 5:30 Workout: 09/02/09

    by , September 1st, 2009 at 04:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 100 2:00 1:45
    1 X 200 3:30 3:15
    1 X 300 5:15 -
    Swim the set twice. Round 1 intervals left, round 2 right.

    6 X 50 kick 1:15
    10 X 25 kick :40
    25's: 4 fast/1 easy

    8 X 100 IM 1:45

    12 X 50 1:05
    3 of each stroke.

    1 X 100 easy 2:00
    1 X 75 build 1:30
    2 X 50 fast 1:00
    5 X 25 fast :30
    Swim the set three times.
    Break between rounds.

    1 X 600 Pull

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  4. A little bit of sprinting..

    by , September 1st, 2009 at 03:58 PM (A comfort swimmer's guide to easy swimming)
    although by the time I finished it wasn't very sprinty.
    9/1/09
    I actually drug my self out of bed at 5 this morning and did the early morning lap swim. Swimming outside is great no matter the time of day. I'll be when the lifeguards decide they won't want to be outside in the cold and dark and make us swim inside.

    SCM, Solo

    400 swim free
    300 pull back
    200 IM drill
    100 kick choice
    swim 4 x 50 on 1:00 alt. drill/swim by 25
    (did 1 of each stroke in IM order)

    swim 4x around:
    {
    150 easy free on 3:00
    (swam these around 2:25-27)
    swim 4 x 25 FAST on 45
    odd rounds, do the 25s free
    (these were at 17±1)
    even rounds, do the 25s fly
    (these were at 19±1)
    }
    100 easy

    pull 8 x 50 free smooth on 50, breathe every 3
    --
    Total: 2700 meters
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  5. Day 23

    Yesterday at the indoor pool here on base. Stopped by on my way home and swam...

    10x50 FR@1:00
    200 Kick alt BR/FR
    4x25 BR w/pos drive fins@1:00
    4x25 FL w/fins@1:00

    100 Easy

    1000 SCY Solo
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  6. Tuesday Sep 1st, 2009

    by , September 1st, 2009 at 10:40 AM (Ande's Swimming Blog)
    Tuesday Sep 1st, 2009

    Ordered a FS PRO JAMMER because mine is about to fall apart

    we are back in the swim center tomorrow!
    longhorn schedule
    6:30 - 8:00

    TODAYS SWIM PRACTICE

    SCY
    6:00 - 7:30
    whitney Coached
    Dick Nichols Pool
    Swam with Tyler, Nate, Ned, Amy & Marcio
    beside meghan, sharon, Larry, Mike, & a guest
    pool was cooler & clear
    dove in around 6:20


    Warm-up
    missed it


    Main Set

    20 x 75
    4 fr 1 breathe 3, 2, 1
    4 bk 1 breathe 3, 2, 1
    4 br 1 breathe 3, 2, 1
    4 fr 1 breathe 3, 2, 1

    assigned 800 fr with fins take 4 SDKs off each wall
    Did: no fins skipped around 250, took 4 or 5 SDKs off each wall

    9 x 100, done 2 fr on 1:05, 1 IM on 1:50

    assigned 600
    did skipped it

    50 bk fast
    whitney timed
    roll off side
    B70 legs
    went 24.8


    50 easy


    NEXT MEET

    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


    Considering:

    1) a yet to be named SCM meet in San Antonio

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

    3) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
    Categories
    Swim Workouts
  7. Had to push today

    by , September 1st, 2009 at 08:32 AM (Mixing it up this year)
    Just forced myself to go out of my comfort zone while swimming.

    10x50@:55 Free held 45's
    10x25@:40 Free kick every 3rd fast held 27's on fast ones
    10x50@:50 Free held 45's
    10x25@:40 Free kick every other fast held 27's on fast ones last one in 25
    10x50@:45 Free held 40's

    800 Free w/paddles & bouy EZ

    8x25@:45 Breast kick
    8x25@:45 Breast kick w/bouy
    4x25@:45 Breast
    5x50@1:15 Breast 1/2kick 1/2swim

    150 Free EZ

    Total 3700 yards
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  8. It worked! Thanks swimming blogworld!

    I broke through the forces of sloth and traveled through the portal of the pool! Yes!


    1000 free
    500 kick
    500 kick with fins, various strokes
    12 x 25 with 10 second rests
    100 breast
    100 im
    300 drills
    200 cool down

    3000 yards,no not leagues...
    under the pool, no not the sea,
    but the challenge and the rewards may as well be...

    Updated September 3rd, 2009 at 02:11 PM by flippergirl

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  9. SWIMMER Hears Your Feedback (September-October 2009)

    by , September 1st, 2009 at 01:00 AM (SWIMMER Editorials)
    This May, many of you responded to a member survey. The survey, which we will conduct annually, was designed to measure reader satisfaction and expectations with regard to our member communications, including SWIMMER magazine, our usms.org website, and the e-newsletters. Some of the survey results surprised us; others confirmed ideas we had. The important thing is that you have spoken and we are listening and responding.

    Overall, the feedback on SWIMMER was positive, which reflects the good job our former editor, Bill Volckening, and the Publications Management Committee, have done shepherding the publication over the years. Bill’s dedication and service are appreciated, and his and the committee’s groundwork will serve as a solid base from which to spring. As all things eventually do, SWIMMER will evolve. One thing that will remain present in our approach, however, is our responsiveness to our readers. As always, we encourage your feedback anytime. You can write me directly at editor@usms.org.

    Starting with this September-October issue, we are introducing a new guest editorial concept for SWIMMER called “Both Sides of the Lane Line.” In this column, we’ll publish two reader essays supporting different positions on issues that impact the world of Masters Swimming. Also in this issue, you’ll find that the Training and Technique department contains several new columns, designed to cater to the different types of swimmers within our organization. Whether you consider yourself a highly competitive pool swimmer, a beginner, a fitness swimmer, an open water aficionado, or any combination thereof, we want you to find information in SWIMMER that matters to you. With a diverse group of swimmers in our membership, it is essential that we continue to strive for a balance of content that accurately reflects our readers’ interests.

    Looking ahead, we hope you’ll see SWIMMER as a trusted resource, providing valuable information about the many events, products, and services we have to choose from as Masters swimmers. Next year, our Swim Bag department will take on a new flavor with independent product reviews. Our team will be taking a proactive approach to research when it comes to equipment, local meets, open water events, swim travel, and more. We hope to draw from the vast pool of talented and knowledgeable individuals who make up our membership. After all, one of the best things about being a USMS member is having thousands of teammates who are willing to share their wisdom and experience.

    Updated July 1st, 2014 at 11:56 AM by Editor

    Categories
    Staff Blogs
  10. Monday, Aug. 31

    by , August 31st, 2009 at 10:13 PM (The FAF AFAP Digest)
    Did nothing yesterday after a trying night the night before that rendered me largely useless for the day. Felt vaguely better today and was determined to get in the pool. I stole Patrick's 11 x "300" pyramid set from awhile back and adapted it.

    Swim/SCY/Solo:

    Warm up

    700 variety warm up

    Main set/Aerobic work: 11 x "300"
    Took about 30 seconds rest between "300s" or so.

    12 x 25 breaststroke @ :30, working on squeezing elbows together and quick recovery
    6 x 50 flutter kick w/board @ :50
    4 x 75 single arm fly @ :20 RI
    3 x 100 backstroke @ 1:45
    (7-8 SDKs off each wall)
    2 x 150 free @ :20 RI
    1 x 300 free @ :20 RI
    2 x 150 free @ :20 RI
    3 x 100 back @ 1:45
    4 x 75 single arm fly @ :20 RI
    6 x 50 backstroke kick w/fins @ :45
    12 x 25, odds = Br pull, evens = front scull

    50 EZ

    Total: 4050

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    It felt good to be in and gliding around in the water, though I did nothing fast.

    Health Updates:

    I went to my doc today, as I was still very nauseous and it had been a week. After a couple tests, it was determined that I'm anemic and had some GI bleeding last week. Could be a nasty bacteria wrecking havoc on my system. Have to go see a gastroenteroligst and have an endoscopy. Oh joy. In the meantime, I'm starting on nexium so hopefully I'll be able to actually exercise in some meaningful way. I wish I had been on an exotic tropical vacation and gotten parasites instead. Geez! I'm craving some salads and tomatoes from my garden ...

    As for Mr. Fort, he's had tons of blood work that has ruled out some blood disorders such as hemolytic anemia. He had a bone marrow biopsy and more blood work today. Results in a couple weeks. Seems likely to be a mild case of MDS, though he could be a rogue mutant with weird blood counts. So we are somewhat cautiously optimistic. He was biking with a tri group in Wilmington last week and exceeding 30 mph, so I don't think it's too dire yet. It'd be nice if we were both healthy. We are very healthy (possibly) unhealthy people.

    Spent the night at high school sports parents meetings. Fort Son is doing cross country and Mini Fort shocked the crap (for Q) out of me by trying out for the volleyball team. (Unlike me, she's always excelled at ball sports -- still, volleyball?! Not sure how this will work with USA swimming ...) I am trying to be a bad parent and escape over volunteerism. It has not escaped my attention that many of the parent volunteers look in dire need of some exercise. And, really, there's only so many hours in the damn day! I'm already committed to do X,Y and Z during this school year. I love summer, but I am, I must admit, finally looking forward to the kids going back to school next Tuesday. (Except for the getting up earlier part. I slept in until 10:00 today after staying up until 1:00 waiting for Mini Fort to get home from a concert.)

    Teetotalers?

    Check this out Patrick and Q!

    http://www.sciencedaily.com/releases...0827123518.htm

    Updated September 1st, 2009 at 12:22 AM by The Fortress

    Categories
    Swim Workouts
  11. Shorter cycles

    by , August 31st, 2009 at 09:58 PM (Random Nonsense)
    Ok, a few updates.

    Surgery went fine, everything works and I have been training for a little over a week now.

    I am going for A cuts in the 50, 100 and 200 free in six weeks. This attempt will be at the first BB meet of the season locally.

    Alcohol VERY much affects my sleep. I had 3 bottles of wine since the surgery over two weekends and every night I drank I would wake up completely in the middle of the night, sometimes only an hour or two after going to bed. The house is now wine free, and I think there are 8 beers in the house. When those are gone, I am not restocking until after the BB meet.

    I am playing with my training. I am sprinting MUCH more and trying to go much faster in team and solo practices. I probably have not done sprint 25s since I was a kid, and now they are a regular set solo. I get enough rest during team practices by sprint/loaf combos. No one on my team pushes for tight intervals, so it is quite easy to push hard and go near 1:00, then leave early going easy and stay on interval with everyone.

    Finally, I am probably going to be in Asia instead of Atlanta. My target meet for 1:50 in the 200scy free will either be Zones depending on timing/location or a USAS meet.
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  12. nice noodle class!

    by , August 31st, 2009 at 09:05 PM (Swimming, Life, and Other Stuff!)
    I decided to do a mostly stroke workout tonight at LA Fitness, all this freestyle is making me crazy.
    I arrived around 5pm and noticed signs posted all around the gym and locker rooms to announce new fitness classes that had been added to the agenda.
    I noted an aqua-aerobic class would be starting at 6 pm in the pool I was hoping to swim in.
    I engaged my over-drive and slipped into my suit asap. I slid out on the deck around 5:06 and wondered how I could complete my 60 minute workout in the 54 minutes I had been pared back to. I jumped right in and started churning away. I cut my rest intervals back as much as I could and felt really efficient and quick.
    Around 5:40 the noodlers started swarming into the pool in large herds. I was in the middle lane; they divided themselves between 1 and 3 and started staring, floating, and yacking. They were looking at me like I was some kind of strange flotsam from the bottom of the jaccuzzi.
    I was bound and determined to at least finish my 10 X 50's. I could feel the eyes of the "head noodler" instructor burning into me. I was sure she was going to stop me 8 minutes early and start her class. I pre-decided I was going to stand for my rights and stay in till precisely 6pm.
    Well, as it worked out I finished my workout with 1 minute to spare. As I was pulling my cap off the "head noodler" floated over to me and said I could continue swimming if I wanted, they would work around me. I thanked her for being so nice but told her I was done.
    SOMETIMES I DRIVE MYSELF CRAZY BY GETTING MYSELF IN A SNIT OVER PRE-CONCIEVED NOTIONS. I am going to work on this major charaacter flaw in my psyche!
    Oh, here is my quick workout:

    *200 Freestyle EZ warm-up
    *200 IM on 3:30 int
    *4 X 50 Butterfly on 1:10 int
    *8 X 25 Butterfly w/zoomers on :30 int
    *200 Fly kick on back w/zoomers
    *200 IM on 3:30
    *4 X 50 Backstroke on 1:00
    *8 X 25 Backstroke on :30 int (1st 4 paddles, 2nd 4 no paddles)
    *200 IM on 3:30 int
    *4 X 50 Breastroke on 1:10 int
    8 X 25 Breastroke on :35 int
    *200 IM on 3:30 int
    *10 X 50 Free drop (2 sec each interval. start on 1 minute and go to 52/start over @ 60)
    2,900 scy

    There must have been 35 noodlers in the aqua-aerobic class. I sat in the jaccuzzi for a couple minutes and observed them in action. The "head noodler" teacher had the pep and enthusiasm of a coach I could only wish for.
    It's essential for everyone (all shapes, sizes, and ages) to keep moving and have fun in life! This class definitely fulfilled both of those needs!
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  13. Monday, August 31, 2009

    by , August 31st, 2009 at 05:25 PM (A comfort swimmer's guide to easy swimming)
    Again I this morning and swam at noon. I'm lovin' the sunshine.
    SCM, solo

    600 swim free
    300 IM drill
    200 kick (fins, board optional)
    (all on back no board or fins)
    200 pull choice
    (used buoy only)

    swim (straight through):
    (did all free since I was sharing a lane with a slow, wandering triathlete.)
    200 free on 3:30
    2x150 free on 2:30, #2 faster than #1
    200 free on 3:30
    2x100 free on 1:45, #2 faster than #1
    200 free on 3:30
    2x50 free on 1:00, #2 faster than #1
    200 free on 3:30
    2x25 free on 40, #2 faster than #1

    swim down 8x25 on 30 (make the interval)

    Total: 2950 meters
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  14. Sarasota Y Sharks Masters 5:30 Workout -9/01/09 -SCY

    by , August 31st, 2009 at 03:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    August is over. That is a good thing here in FLA.

    SCY

    WARM UP:
    4 X 100 1:45
    2 X 100 kick 2:15
    Swim/kick it 3 times.

    1 X 100 2:00
    2 X 50 1:00
    1 X 100 easy free 3:00
    Swim the set 4 times.
    Round 1: Fly
    Round 2: Back
    Round 3: Breast
    Round 4: Choice;no free

    12 X 25 :30
    odd: Fast;no free.
    even: easy free

    3 X 100 free 1:40
    6 X 50 free :40
    Swim it 3 times through.

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  15. Monday Aug 31st, 2009

    by , August 31st, 2009 at 11:38 AM (Ande's Swimming Blog)
    Monday Aug 31st, 2009

    Ordered a FS PRO JAMMER because mine is about to fall apart

    Swam Saturday but not sunday,
    forgot to blog Saturday's Practice &
    now I don't remember it

    Lifted weights this morning

    Wednesday we're back in the swim center

    TODAYS SWIM PRACTICE

    SCY
    6:00 - 7:30
    whitney Coached
    Dick Nichols Pool
    Swam with Todd,Tyler, Doug, Nate, & Marcio
    beside paul, meghan,
    pool was cooler than Friday & less cloudy


    Warm-up
    3 x (150 fr, 50 k, 50 dr, 50 bk)


    Main Set

    10 x 100 fr (2 on 1:30, 2 on 1:25, 2 on 1:20, 2 on 1:15, 2 on 1:10)

    100 easy

    10 x 100 done 75 fr 25 bk
    ( 2 on 1:25, 2 on 1:20, 2 on 1:15, 2 on 1:10, 2 on 1:05)

    20 x 50 on :50
    4 25 fl 25 fr
    1 fl fast
    4 25 bk 25 fr
    1 bk fast
    4 25 br 25 fr
    1 br fast
    5 50 fr with 3 breaths

    8 x 75
    odds fr 3, 2 1 breaths per 25
    evens k on bk

    50 easy

    50 bk fast
    roll off side
    old pro jammer
    todd timed
    went 25.8




    NEXT MEET

    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


    Considering:

    1) a yet to be named SCM meet in San Antonio

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

    3) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    Updated August 31st, 2009 at 03:37 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Last 2 days of August, 2009

    Sunday afternoon it was beautiful! Mid to upper 60s and sunny. I got on my bike and rode around for an hour. Felt great! Didn't push it really just kept it moderate with nice pedal strokes.

    This morning my normal alarm went off. Normally I hit snooze then get up. This morning I turned it off. I woke up half an hour later (at 5:05) and hauled arse to get to practice and was 20 minutes late.

    Warm-up was:
    800 free
    300 IM drill
    200 pull
    200 kick

    I did something near an 800. I'm a sprinter and cannot count that high.

    I did the 300 IM drill as well.

    The team was finishing their set of
    200 free 2 x 150 (2nd 150 faster)
    200 free 2 x 100 (2nd 100 faster)
    200 free 2 x 50 (2nd 50 faster)
    200 free 2 x 25 (2nd 25 faster)

    I joined in on the last 200 and the 25s.

    Then we did 8 x 25 on :30 (3, 5 and 8 fast)
    Apparently none of mine were fast. I am told I will learn to swim fast in the morning ... eh ...

    The best part of this whole thing. While I did not swim far I did not hurt at all and never put my fins on. YEAH! So stoked about that!

    Happy Monday to all!
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  17. Lack of enregy

    by , August 31st, 2009 at 08:41 AM (Mixing it up this year)
    Even with a general lack of energy I managed a decent workout. Hopefully the appetite will pick up some this week. I know on the kick sets my legs were itchy after so I was getting the effort I needed even if the time didn't reflect that.

    20x50@:55 Free every 3rd 1/2pull 1/2kick
    10x25@:45 Free kick fast held 28's
    100 free fast for time 1:16 not terribly fast but ok for where I am now
    5x50@1:00 Free strong held 40's
    10x25@:45 Free kick fast held 27's
    14x100@1:30 Free w/paddles & bouy - held 1:22's on 1-3 then heart raced on 4 so had to slow down and rest 5-8 held 1:28's then 9-14 held 1:24's
    400 Free kick w/fins EZ

    Total 3650 Yards

    Started off the evening with the same warmup
    20x50@:55 Free every 3rd 1/2 pull 1/2 kick
    10x25@1:00 Free Kick FAST held 26's
    Total 1250 yards

    Updated August 31st, 2009 at 09:00 PM by Donna

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  18. Artic Sunday

    by , August 30th, 2009 at 05:07 PM (Swimming, Life, and Other Stuff!)
    Another A.M. swim at FPAC. The air temp was in the 50's and cloudy/windy. The water temp was around 75. I know this is good training for Big Shoulder's but I am just a SISSY when it comes to getting in! I stood around for about 10 minutes. Finally I took a cool shower, ran out on the deck and jumped in. The water was fine. I really do like cooler water once I'm in.
    There weren't alot of people swimming today so I did a long Freestyle Swim (3,000 LCM) trying to focus on high elbows, smooth pull/roll, and kick a bit too. About half way through the sun came out, SWEET ! After the 3K I did an IM pyramid easy to cool-down. It went 200 IM-150 (fly, back, breast)-100 (back, breast)-50 Fly.
    Total LCM 3,500
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  19. Sarasota Y Sharks Masters 5:30 Workout 8/31/09

    by , August 30th, 2009 at 03:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    5 X 100 1:45
    4 X 75 1:15
    8 X 50 :45

    2 X 100 kick 2:15
    4 X 50 kick 1:15
    8 X 25 kick :40
    25's: odds are fast

    1 X 200 50 stroke/50 free 3:45
    2 X 100 2:15
    4 X 50 1:00
    Swim the set twice.
    Round 1: Backstroke
    Round 2: Breaststroke
    Break between rounds

    12 X 25 fast :40
    1-6: Back
    7-12: Breast

    4 X 100 Free
    1 X 100 easy 2:00
    Swim the set 3 times.
    Round 1: 1:30
    Round 2: 1:25
    Round 3: 1:20

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  20. Saturday August 30, 2009

    Went for a 4 mile run this evening. Felt pretty good. Hoping to go for a ride tomorrow. We shall see how long.
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