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  1. 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!
  2. 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

  3. 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
  4. 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)

    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

    Swim Workouts
  5. 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.
  6. Blech! Saturday, Aug. 29

    by , August 29th, 2009 at 08:00 PM (The FAF AFAP Digest)
    It's been a rough few days. When I continued to feel ill at the beach, I called my doctor. He believes I have gastritis. I've never had that before, it's horrible! Not sure how I got it -- could be an underlying infection, contaminated ocean water, etc. I don't think one margarita constitutes overindulgence, so that's not it.

    Took the day off yesterday. Had to drive home from the beach anyway. Finally slept through the night last night. Did an easy 40 spin on my bike. That's all I could do without feeling nauseous. I feel somewhat better today. Hoping I can get back in the pool tomorrow. It's not been a very productive last 10 days or so, that's for sure. But crap happens.
  7. Saturday, 8/29/09

    by , August 29th, 2009 at 07:35 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    300 swim free
    200 kick on back
    300 pull choice
    (did 150 free/150 back)
    200 IM drill

    swim 4 x 100 free on 1:45 smooth
    (kept these just under 1:30)

    kick 4 x 50 choice, no board w/10 sec. rest: Work underwaters
    (on back, all flutter with 8-10 sdk off each wall)

    pull 6 x 50 on :50 breathe every 3
    (with buoy only, averaged :42 on these)
    swim 200 back easy

    swim 2 x 100 IM on 2:10 smooth
    (went 1:40-1:35)

    kick 4 x 50 w/board descend 1-4
    (went :60->:52)

    swim 3 x 100 back on 2:00
    (went 1:40-1:35-1:30)

    swim down 100 easy
    Total: 2900 meters

    Will not swim tomorrow (Sunday) but may go for a short hike in Lamoille Canyon.
  8. Saturday's Bobs

    by , August 29th, 2009 at 07:23 PM (Swimming, Life, and Other Stuff!)
    A.M. swim at FPAC. It was COLD and cloudy this morning. I know this is a good thing w/ Big Shoulders coming up but sometimes it just takes me awhile to jump in.
    I had a good swim today. I felt strong and smooth the whole workout. I have been feeling snarky since nationals and even considered not doing Big Shoulders. It's looking like the water will be cold. I've done a 5k in 68 degrees (that was fine), but when I hear it could be in the 50's I feel weak and scared.
    It's times like this when my best advice to myself is "just shut up and swim!."
    Here's my LCM workout today:

    I'll call this "sets of 500's" (each 500 set on 9:30 interval)
    *500 Free swim
    *2 X 250 Free swim
    *500 Free swim
    *5 X 100 Free on 1:45 (pushing it lcm!)
    *500 Free swim
    *10 X 50 Free (cheated and did on 1:00 interval)
    *500 Free Swim
    3,500 LCM (all free, no fins or paddles)

    My shoulder/neck is feeling much better. I selected 3 exercises off u-tube a week or so ago and have been doing them A.M. and P.M. Good results.
    I had lunch out with Sarah W. We went shopping this afternoon for teacher clothes. She is doing a semester of cadet teaching with 5th graders and needed a couple outfits that were not jeans. She is unable to run (due to knee issues) so I didn't go to the XC meet today.
    I was glad to get the workout in, but I really missed my weekly fix of watching her run!!!
  9. 10 days to dover

    the countdown begins!
    we (my relay mates; terry laughlin, steve shtab and willie miler) are the 4th slot with pilot mike oram for the tide starting on the 10th of september. for those of you unfamiliar with how this works.... here are the cliff notes:

    -each pilot books up to 4 slots for each tide of the season.

    -if the pilot determines it is a "go day", the person(s) in slot #1 gets the choice to swim or pass.

    -if they decide to pass, the offer goes to person(s) in slot #2........ etc.

    for us slot 4's, this means if the weather is good, we will be swimming toward the end of the tide-week. if the weather is crap, there is a good chance we can swim earlier. as a relay, i'm willing to swim in anything up to 4' seas if the pilot will take us. though our relay order has not yet been determined, we will each swim for an hour, and keep rotating through until we have swum 2x the width of the channel... england-france-england (EFE). as the crow flies this is about 42 miles and i anticipate it taking between 18 and 24 hours, so there will be some swimming at night, sleep depravation, hopefully some wind and chop and currents and jellies.... just to get the full-on channel experience. i have begun negotiations with one of the channel pilots to book a solo for this time next year.

    planning a 15k swim at coney island tomorrow.... the last long swim stateside.
  10. Progress!!

    by , August 29th, 2009 at 02:34 PM (Elise's Fitness Fun)
    Woke up this morning at 5:30 and decided I would go run a local, popular 5k. Had not planned to do it, but figured it would at least be a good workout and would help me meet my goal of running 40 miles for the month of August.

    Lots of folks at the race - 260! Pretty big for this town. Got to visit with some folks that I had not seen in over 5 years. Even if I had not done the run, it was just great to see everybody and catch up.

    Temp at start of race was 70 degrees with 94% humidity. Sounds bad for running, but it was much better than it has been. Anyway, did a 1 mile warm-up before the run with a quick 50 yard sprint to get the HR up. During the race, was thrilled that I beat my goal of running 8 minute miles and ran at an average of 7:57 per mile for the race. Wore my HR monitor and kept my HR under 180 which is technically under my LT. Since this was my first race in a bit of time, the last thing I wanted was an injury.

    Another cool thing was that I ended up winning the masters women overall. Of course, it helped that my friend who is 40 and much faster than I was in the top 3 overall. I guy I knew had his GPS on and actually got the course at 3.15 miles, so I'm especially pleased with the time if the course is long. After the awards ceremony, ran a 1 mile cool-down. Not good to wait that long, but definitely wanted to get one in.

    I'm kind of psyched up to put a little bit more mileage in than just 10 miles a week(this is what I averaged for this month). I'd like to eventually bump it up to 20 a week and see what I can do in a couple of months. Right now I'm encouraged that I ran a minute faster than my last 5k which was almost a year ago.

    Yesterday, swam 2050 yards as follows:

    500 easy warm-up

    500 free pull with paddles and pull buoy

    10 x 50 on 1:00
    1,2 - Fly-back
    3,4 - Back, breast
    5,6 - Breast, free
    7,8 - Free, Fly
    9,10 - choice - did free

    10 x 25 choice on :30 - Did free and threw in a couple of 25s fly

    300 easy

    Right after swimming, ran an easy mile at 9:20.
  11. Another Easy Saturday

    by , August 29th, 2009 at 02:21 PM (Mixing it up this year)
    With all the turmoil this week it is great to have a nice easy workout with the kids. David joined us for the first time and McKaylin just got out of the hospital 2 days ago but was ready to swim.

    500 Free EZ
    40x25 Drills 10 of each stroke
    500 Free for me it felt really strong

    Total 2000 yards

    Now I am off to find out where my husbands car was towed too so that I can get it back but most of these offices are closed till Monday. With all the knots in my stomach I have dropped 5 pounds in the last 3 days.

    Updated August 29th, 2009 at 04:54 PM by Donna

  12. More kicking

    by , August 28th, 2009 at 06:40 PM (A comfort swimmer's guide to easy swimming)

    SCM, with Carrie

    800 swim choice (mix strokes)
    (alternated 100 free/100 back)
    12 x 50 choice w/10 sec. rest alt. 50 kick/50 drill or pull
    (did 1-4 free, 5-8 back, 9-12 fly)

    2x around (round 1 free, round 2 choice) w/15 sec. between items:
    swim 100 smooth/easy
    kick 2 x 75 w/fins, #2 faster than #1
    kick 3 x 50 w/o fins, descend 1-3
    swim 4 x 25 fast, working on trying to get as close to 15m underwater as possible
    (the kicking was hard but we did manage to descend on all rounds.
    Didn't get too far underwater, maybe 10m. Was doing 10-15 sdk on each)
    100 easy

    swim with fins
    8 x 50 on 1:00: #3, 5, 8 fast -- all choice
    (mixed up free and back, thought about doing fly but was too beat by the time we got here.)

    100 swim down
    Total: 3000 meters
  13. Sarasota Y Sharks Masters 5:30 Workout -8/29/09 -SCY

    by , August 28th, 2009 at 04:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    3 X 100 2:00
    4 X 50 1:00
    4 X 50 kick 1:15
    3 X 100 IM 2:00
    4 X 50 1 of each 1:00
    3 X 100 kick 2:15

    1 X 100 2:00
    4 X 50 1:00
    Swim the set three times.
    50's: Descend to fast 1-4

    1 X 50 easy 1:00
    4 X 25 fast :30
    1 X 50 fast 1:00
    Swim the set 4 times.

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. New Mexico Council on Aging

    by , August 28th, 2009 at 12:35 PM (My non-workout blog and random thoughts)
    I recently spoke at the plenary session for the New Mexico Council on Aging conference at the invitation of NM Senior Olympics. I was introduced by NM Secretary for Aging and Long Term Care Cindy Padilla. There were easily 1000 people in the audience with many standing in the back. I was astonished to learn that my home state has an amazing support network for seniors. The conference featured speakers from NM government and private industry. There were many breakout sessions and roundtable forums. This is the 37th year of the conference and is the capstone event that unites many of the senior programs funded by the State of New Mexico. It doesn't attract much press (which usually focuses on doom and gloom), so learning about all of the various support programs for seniors in New Mexico was truly self educational and heart warming. New Mexico really does care about seniors.

    I'm not a bad speaker and I have lots of professional experience. I am the past president of a major professional society and have organized many sessions and even an international conference; I've been the invited speaker at plenary sessions before - but - I've have never spoken before such a huge crowd. It was a bit scary, but once I got started and got the crowd to laugh a bit, it was like speaking to old friends.

    I spoke about my experiences at the 2009 National Senior Games in Palo Alto this summer. Although the level of swimming competition is not up to the same par as USMS, the diversity of sports and the enthusiasm of the participants is my main motivation for participating in the Senior Games. I'll brag a bit and tell you that I broke the listed record for the 50-54 50 yard backstroke (and I'm 54) - but the listed record was broken at Clovis. The intensity of the athletes is a common factor that cuts across all sports. I attended 3-on-3 basketball games, doubles badmition, track and field and water polo. It's great fun to see other sports and watch other competitors during and after the events. With swimming, one never talks to your competition during the event - but for 3-on-3 basketball, talking (trash and joking around) is the order of the day. The same is true for water polo. It's great fun to hear the 80 year olds trash talk! I saw a doubles badmiton game between two teams that was very heated. The losing team (it was pretty close), would encourage each other as they won and lost points. The doubles match I saw was between 65-69 old (young) women. I could feel their enthusiasm and disgust with each winning or losing shot.

    As a bonus, I got a free DNA analysis from a company that was offering this service to all NSG athletes. I just got the results back and they are very interesting. I didn't know very much about my genetic history, but I now know more about my origins. And I learned that I don't have markers to be a "sprinter". May it is time to try the IQ test races: 400 IM and 200 fly (which I have taken and failed in the past).

    My big take away from the national senior games: even as we age, our spirits remain intact and the will to win never disappears. The body may turn to mush, but mental and spiritual aspects associated with the bond of competition will never evaporate.

    It was an honor to speak at the NM Council on Aging conference and represent the sport of swimming. I'll always treasure the experience.
  15. Friday Aug 28th, 2009 FAST FRIDAY

    by , August 28th, 2009 at 11:09 AM (Ande's Swimming Blog)
    Friday Aug 28th, 2009

    Swam in the Guadalupe River at Camp Stewart on Wed afternoon & Thursday morning, hiked, jogged, & pull ups

    sore this morning from yesterdays activities

    Lifted weights this morning


    6:00 - 7:30
    whitney Coached
    Dick Nichols Pool
    Swam with Tyler & Marcio
    beside Todd, Amy, Brandon, Nate, Mike Varozza, Doug, & Larry
    pool was warm & cloudy

    4 x 50 done 25 fast 25 easy

    After warm up, Whitney moved Tyler, Marcio & me 5 or 6 lanes over from lanes 1 Todd & 2 Doug, swimming in cloudy water & being near sighted kept me from seeing & racing them.

    Main Set

    200 fr strong
    went 2:01

    100 easy

    200 IM strong
    went 2:14

    100 easy

    100 fr strong
    went 55

    50 fr easy

    100 IM strong
    went 1:00

    50 easy

    50 fl on 1:30
    went 25

    50 bk on 1:30
    went 27

    50 br on 1:30
    went 31

    50 fr on 1:30
    went 24

    200 k strong
    went 2:17

    100 easy

    500 fr strong
    went 5:20

    200 easy


    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
  16. Thursday August 28, 2009

    Swam on my own last night before coaching.

    300 swim (w/o fins)
    200 reverse IM kick (w/o fins)
    4 x 75 (50 drill/25 build)
    4 x 50 (descend with long fins)

    5 x 300 (100 kick/100swim/100 kick) all with long fins descended 1-3 and 4-5 on 4:20

    100 ez

    8 x 25 15m drill and fly kick on :30 (with long fins)

    4 x50 c/d with out long fins

    Shoulder is a little tender and sore now. Decided to take the morning off of swimming as two workouts in less than 12 hours did not seem like a good idea right now. I am probably going to take all of today off. I have lots of stuff to do after school and am planning on getting home late.

    Tomorrow my plan is to run 4 or 5 miles. Sunday I'd like to go for a nice 20 mile ride or so. We'll see how the legs hold up.
  17. Mind numbing 500's

    by , August 28th, 2009 at 10:08 AM (Mixing it up this year)
    I am mentally numb, in total denial, physically exhausted and just here going thru the motions. Not in the mood to discuss the cause of all this just now but safe to say today was not a day to put in any effort.

    7x500 @ 10 #1,2,6 free #3,5 kick, #4 pull

    Total 3500 meters
  18. Thursday

    by , August 28th, 2009 at 12:22 AM (Swimming, Life, and Other Stuff!)
    Hurried off to the pool after school to get a short LCM workout in solo. Here it is:

    *200 Free wuu swim
    *200 flutter kick w/fins
    *200 IM swim
    *3 X 500 broken (200-150-100-50) Rest :30 after 200/20 after 150/ and :10 after 100 and 50)
    *4 X 100 Kick Flutter on 2:15 interval
    *4 X 50 on 1:00 w/breath control (4/5/6/4)
    *100 eaasy cool-down
    2,800 LCM

    I had to get back to Carmel High School by 6 pm for "meet the teacher" night. This is the last "meet the teacher" nite I will ever attend as a parent. (I will still have to do them as a teacher at my school)
    I am always amazed by the innovative, dedicated teachers my children have had at CHS. I always leave there wishing I could re-do high school.
    As I walked the hallowed halls of CHS I re-lived many memories (good and bad). I passsed Lindsay's freshman locker (down by the Health room I taught in) and I remembered how she would track me down in SRT hoping I'd have food in my office. I remember having my son Rob in my Sophomore PE class; that was fun! (he liked it too) I remember all the lunches Sarah and I shared after summer school her freshman year, and this summer too! I will miss being a mom Once they go away to college it's just a whole different type of relationship; it's a huge part of letting them go.
    After "meet the teachers" was over I walked out the front door of CHS and I am not ashamed to say I had several tears rolling down my face. I feel like the end of a long journey has arrived.....I'm not sure I'm ready for this ending.
  19. Thursday, Aug 27

    by , August 27th, 2009 at 07:58 PM (The FAF AFAP Digest)
    Well, things were going splendidly until I got what seems to be a nasty stomach virus a couple days ago. (Why do these things always strike in the middle of the night?) I don't fret over colds and such much, but I'm a real ninny about tummy upsets. I didn't do anything yesterday but sit in my beach chair and do my beach reading. Which wasn't so bad really, very relaxing.

    Today was a red flag day at the beach, so I dutifully trundled off to the YWCA for a quick workout. I was still feeling a bit queasy, so I don't think it even rose to the level of yoga swimming. lol The otudoor pool was very hot -- ugh! And I was going so slow that initially I thought the pool might be SCM ... But at least I was in the water working on my streamlines and such.


    Warm up:

    750 variety kick, swim, drill

    4 x 50 flutter kick w/board @ 1:00

    Aerobic sets:

    10 x 100 @ 1:50
    Odds = free, evens = backstroke kick

    50 EZ

    10 x 50 w/fins @ 1:00
    odds = breast pull working on squeezing elbows together
    evens = dolphin kick on side, alternating left and right

    10 x 50 w/fins @ 1:00
    25 easy speed fly + 25 front scull

    100 EZ

    Total: 3100
    Swim Workouts
  20. Kickin' it

    by , August 27th, 2009 at 05:25 PM (A comfort swimmer's guide to easy swimming)

    I stayed in this morning and swam during my lunch break so I could enjoy the sunshine.

    Since my shoulder is bothering me, did a lot of kicking today to give it a rest.

    SCM, Solo

    300 swim free
    200 pull choice
    (did 100 free/100 back)
    200 kick choice
    (in rev. IM order)
    swim 2 sets of 3 x 50:
    round 1 free on 50 (ave :41)
    round 2 back on 55 (ave :46)
    100 easy

    kick 2 sets of 5 x 100 w/15 sec. rest:
    1st set with MF and no board,
    2nd set w/board and fins
    (1st round ave 1:25
    2nd round w/zoomers, ave 1:35)
    100 easy

    2 x 50 drill/swim on 1:00 (1 free, 1 no free): work the walls/underwaters on both lengths of the 50
    swim 100 IM moderate on 2:00
    2 x 50 drill/swim on 1:00 (1 free, 1 no free): concentrate on the "above the water" part of both lengths of each 50
    (Did back on the no free part)

    swim down 8 x 25 choice w/5 sec. rest
    (did these on :30, 1-4 free, 5-8 back)

    Total: 2700 meters