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  1. 5K Fun Run today

    by , July 4th, 2009 at 11:30 AM (A comfort swimmer's guide to easy swimming)
    Somehow I don't think the words "fun" and "run" should be used in the same sentance.

    I am no longer a runner as I mentioned in the introduction to my blog. But during this past 6 months, occasionally I would get on the treadmill and run about a mile to warm up before doing my weight training.

    So this morning, on a whim, I decided to participae in a local 5k "fun run" just to see if I could run that far. It's been over 25 years since I ran this distance. I did it without walking, even on a very steep, brutal hill. Wasn't very fast, but I finished. I am a bit sore now, will probably be very sore tomorrow.
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  2. Sat Jul 4th, 2009 50 LCM SDK in 28.9

    by , July 4th, 2009 at 10:34 AM (Ande's Swimming Blog)
    Sat Jul 4th, 2009

    today I found out one of the longhorn swim moms is Kim Alexis' sister http://www.kimalexis.com


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    Whitney Coached
    TSC main pool
    swam with todd, larry tyler, marcio desiree & paul


    Warm Up

    2 x (200 fr 50 fl 150 fr 50 bk 100 fr 50 br)



    Main SET
    10 x 100 2 on 1:30, 2 on 1:25 2 on 1:20 2 on 1:15 2 on 1:10 didn't make 1:10

    16 x 50

    50 SDK no breather
    went 28.9


    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Who's coming

    14 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR

    Updated July 4th, 2009 at 12:17 PM by ande

    Categories
    Swim Workouts
  3. Saddened by an attitude

    by , July 3rd, 2009 at 11:27 PM (Elise's Fitness Fun)
    Tired from the week, so just did an easy 1200 meters up at the club pool today. I realized today I got my weeks mixed up on how much longer I have until Nationals. I still have three more weeks of hard training. Ugh. I'm ready to be lazy.

    Hoping to swim in my new B-70 next week. I got a pretty good deal on it as I ordered it after the list came out without it, but before June 22. I wonder if the price has gone up again. In any case, I swore I would never spend this much on a suit, but I did, so as I said yesterday, I hope I can wear it in 2010 to get my money's worth.

    I'm kind of saddened by the attitude on the forum implying that masters swimmers are acting like triathletes. First of all, I've always found masters swimmers to be an accepting bunch of folks, tolerating all different types of personalities and training routines. Secondly, the thread takes on a very condescending attitude towards triathletes. I like the triathlete crowd. I've actually found them to be genuine and truly interested in helping others get better. Also, they accept others that desire to be intense about their training.

    Oh, well. People are entitled to their opinions, but I'm sad to see people being made fun of for having blogs, pictures of themselves, or for being intense. I've enjoyed reading all the blogs and the pictures add character to those blogs. Also, I admire people for being dedicated to their training, whatever the intensity.

    Updated July 4th, 2009 at 12:28 PM by elise526

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  4. Sat on my ass all day, Saturday, June 3

    by , July 3rd, 2009 at 08:42 PM (The FAF AFAP Digest)
    Although I have no desire whatsoever to be a so-called "weekend warrior," I felt compelled to sit on my ass all day to rest the sore hammies. Well, I did technically stand for 3 hours (and, sadly, was forced to issue a couple backstroke turn DQs), but I did not seek to exercise in any way, shape or form. I went to a movie (Public Enemies -- not very good), drank beer and ate pizza with friends and failed to stretch.

    I was chatting with my sometime workout buddy Wally today at our local relay meet (he was exerting himself with a 25 breast). He informed me that we, in a lapse into the "it's just masters" mentality no doubt, had both missed the entry deadline for junior and senior champs. We were both sending out emails today to see if we could sneak into these meets.

    As I was doing this, I received the following email from my coach about all the events in the area:

    One local swim meet and lots of open water swims coming up. Feel free to enter:

    July 19 - DCRP LCM Meet - (outdoors!) Hains Point -Washington DC -
    http://www.swimdcrp.org/files/2009EntryForm.pdf (meetentries postmarked by July 10)

    July 11 - Swim for Life (1,2,3,4, or 5 miles) - Chestertown
    MD (hosted by DCAC) http://www.swimdcac.org/Swim4Life.html

    Jul 11 Captain Craig 1 mile swim - Ocean City, MD
    http://www.town.ocean-city.md.us/ocb...pplication.pdf
    More info:
    http://www.oceancity.com/events/eventdetail.php?id=2167

    Jul 11 1-3 Mile Open Water Championships (2 miles) -
    Canandaigua Lake, Canandaigua, NY
    http://www.usms.org

    Jul 11 Chris Greene Lake Cable Swim, Charlottesville VA -
    http://www.vaswim.org/cgi-bin/calendar.cgi

    Jul 11 Swim for the Dolphins Wildwood Crs, NJ
    http://www.lmsports.com/

    Jul 11 1st Annual East Hampton Ocean Rescue Ocean Swim -
    $35.00 day-of
    registration Registration begins at 7:00 A.M. at Kirk Park
    beach (next
    to IGA as one comes in to Montauk) Race time 8:00 A.M.
    Distances 2 mile, 1 mile, 1/2 mile swimming west to east
    along the
    bluffs of Montauk and ending at Ditch Plains Beach Shirts,
    caps provided
    All proceeds are going to the Montauk Playhouse Foundation
    and East
    Hampton Ocean Rescue Questions...e-mail John Ryan @
    kingjohn@optonline.net or call @ 631 324-2787

    Jul 18 Ocean City Masters Swim Ocean City, NJ
    http://www.lmsports.com/

    Jul 18 Aquathlon: Stars & Stripes Swim 1.5 K / Run 5 K
    Riverside Park Tune Up Swim 1.5 K New York NY
    http://www.nycswim.org

    Jul 18 Greenwich Point 1 mile Swim; Greenwich, CT
    http://www.gscevents.org/htdocs/1m09entry.htm

    Jul 25 Swim Barnegat 1 Mile Swim Barnegat, NJ
    http://www.lmsports.com/

    Aug 1 USMS 6+ Mile Open Water Championships (10 km) -
    Little Traverse Bay, Lake Michigan, Harbor Springs, MI
    http://www.usms.org

    Aug 8 - 2 mile Island Beach Swim - Greenwich, VA
    http://www.gscevents.org/htdocs/2m09entry.htm

    Aug 9 Grimaldo's Mile - Coney Island, NY -
    http://www.metroswim.org/entryforms/...leOWSevent.pdf

    Aug 15 USMS 2009 2-Mile Cable Championships - Mirror Lake,
    Lake Placid, NY
    http://www.usms.org

    Aug 15 Against the Tide 1 Mile Swim Brewster, MA
    http://www.mbcc.org/swim/

    Aug 15 Save the Bay 1.7 mile Swim Newport, RI
    http://www.savebay.org/NetCommunity/Page.aspx?pid=1085

    Aug 16 Pennock Island Challenge 8 miles Ketchikan Alaska
    http://www.alaskateamada.com

    Oct 18 - Bermuda Round the Sound 10K, 7.25K, 4K, 2K, or .8K
    Swim -
    http://www.aquamoonadventures.com/page2.html

    Aug 22 Clean Harbor Swim Gloucester MA
    http://home.comcast.net/~clean.harbor.swim/index.htm

    Sep 12 USMS 2009 3-6 Mile Open Water Championships (5 km) -
    Lake Michigan, Chicago, IL
    http://www.usms.org

    Sep 12 Brooklyn Bridge Swim 1K New York NY
    http://www.nycswim.org

    Sep 12 Swim for Life - Provincetown MA
    http://www.swim4life.org/

    Sep 26 Little Red Lighthouse Swim 5.85 Mile New York NY
    http://www.nycswim.org

    Oct 18 - St. Croix 5 mile swim - St. Croix VI
    http://www.swimrace.com/


    Seems a tad bit lopsided, no? I guess, if I don't get into my preferred meet, I could attend Hains Point. I just am not a fan of this pool or swimming backstroke outdoors.

    Someday, if I don't have a taper meet in the summer and am actually running more regularly (is that allowed for masters or did I just dream up the neurotic runners I know who wirelessly download their Garmin 405 workout stats?), I'd like to do the Stars & Stripes Aquathlon purely for fun. I guess this kind of low key fun is permissible, right?

    Updated July 4th, 2009 at 02:04 PM by The Fortress

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  5. Friday, 7/3/09

    by , July 3rd, 2009 at 05:08 PM (A comfort swimmer's guide to easy swimming)
    SCM,solo
    Long swim today, left me kind of worn out. Pool is closed all weekend so won't get to swim again until Monday.


    200 free, 100 back
    4 x 75 as 50 drill/25 swim w/10 sec. rest
    (I did one of each)
    3 x 100 pull on 1:50 breathe 3/5 by 25
    (did these around 1:28)
    4 x 50 on 1:00 choice descend to fast
    (did these back, went :48->:44)

    The following is all free:
    3 x 150 on 2:45 swim
    (went 2:20)
    3 x 100 on 1:45 at about 80%
    (went 1:33)
    3 x 50 on 1:05 alt. build/fast by 25
    (went just under :40)
    30 sec. rest

    2 x 150 on 2:45 swim at ~80%
    (went 2:17)
    2 x 100 on 1:45 at 80-85%
    (went 1:30)
    2 x 50 on 1:05 alt. build/fast by 25
    (went just under :40)
    30 sec. rest

    1 x 150 on 2:45 at about 85%
    (went 2:15)
    1 x 100 on 1:45 at 85-90%
    (went 1:22)
    1 x 50 fast off the blocks
    (went :35)
    100 easy

    kick with zoomers
    kick 4 x 75 w/board on 1:45: descend each 25 within the 75; odds free, evens fly
    (started to cramp here but fought through it, did 1 & 2 with board, 3 & 4 on my back in streamline)
    50 easy choice


    swim 6 x 50 (with zoomers and paddles) on 1:15: 2x around (1 fly, 1 back, 1 free); 2nd 25 faster than the first 25 on each one
    (no paddles on fly. not sure of times here had problems with my fins coming off on the turns)
    50 easy choice

    swim down 10 x 25 choice on :40, nice and smooth
    (did half of these free, the rest back)
    ---
    Total: 4050 meters
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  6. SArasota Y Sharks Masters 5:30 Workout - 7/04/09 - SCY

    by , July 3rd, 2009 at 04:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 150 free 2:45
    1 X 200 free negative split 3:30
    4 X 100 free 1:45
    1 X 200 free descend by 50's -

    10 X 50 kick
    5 on 1:10
    5 on 1:00

    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 -
    Swim the set twice. Break between rounds

    1 X 100 50 moderate/50 fast 2:00
    2 x 50 build to fast 1:00
    8 X 25 sprint :30
    Choice. Swim the set twice with a break between rounds.

    6 X 50 1:15 25 underwater/25 fast
    4 X 50 1:00 warm down

    4200Y
    Categories
    Swim Workouts
  7. FAST Fri Jul 3rd, 2009 15 Days till ZONES

    by , July 3rd, 2009 at 02:37 PM (Ande's Swimming Blog)
    Fri Jul 3rd, 2009
    world record 100 backstroke 52.38)

    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Chris, Todd, Doug, Jon, Nate, Larry, Jack Brandon & Amy

    WORE B70 legs


    Warm Up

    800 done 300 fr 100 k
    went 1:29 & 1:20 on the kick

    100 easy

    Main SET
    All FAST Swims for time in heats with racing starts from Whitney's go

    50 fl FAST
    went 27 low
    failed to notice I was in a skinny lane and smashed my thumb on the lane line on my break out stroke, it's now blue under the nail

    150 easy
    get out & wait for my heat after each easy swim

    50 back fast from a push
    12 SDKs
    went 30.2

    150 easy

    50 br fast
    went 34.8
    arms felt sluggish

    150 easy

    50 fr fast
    went 25.1

    150 easy

    100 fr fast
    went 58.0
    took it easy on first 50 worked the 2nd 50

    200 easy

    100 fl kick fast from a dive
    went 1:12.9
    which is my fastest ever 100 M kick
    pretty sure I can go faster
    do it fresh, SDK further & stay streamlined after I surface

    200 easy

    got out and rested

    200 fr FAST
    went 2:12
    swam 150 strong 2 beat kick
    then 6 beat the last 50

    200 easy


    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Who's coming

    15 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR
    Categories
    Swim Workouts
  8. Friday 7/3 - Distance is GOOD!!!

    by , July 3rd, 2009 at 10:42 AM (Mixing it up this year)
    Felt great this morning and really did well on the broken 1650 in 21:55. Lapped the girls a couple of times.

    500 Free alt KPS by 25
    10x100 Kick w/fins alt Fly, Back, Free then last 2 breast no fins

    1650 Free as 1,2,3,4,5,6,7,8,9,10,11 on :10R final time after subtracting rest 21:55 w/paddles & bouy

    200 Free EZ
    20x25 Drills 5 of each stroke we took turns choosing drills
    150 Free EZ

    Total 4000 yards
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  9. July 2nd

    by , July 3rd, 2009 at 12:29 AM (Swimming, Life, and Other Stuff!)
    The pool water is back down to 77 degrees at FPAC. It feels good while you're moving but stops are tough.
    Here's tonight's LCM workout:

    -----warm-up-----
    *300 freestyle
    *200 mixed kick with fins
    *100 Backstroke
    -----Main Set------
    *50-100-150-200-200-150-100-50 (:50 sec per lap interval; it kept me going hard with short rest time)
    *4 X 100 (25 kick-25 drill-50 swim free) 2:10 interval
    *4 X 50 Pull w/paddles freestyle
    *3 X 100 free (best time+10% and hold) on 2;15 interval
    rest 1 minute
    *3 X 100 free (or choice) (best time+10%; faster banks extra time for last 100)
    -----cooldown-----
    *Easy 200 IM
    *Easy 200 Free
    3,200 LCM--It was cloudy, windy. I was swimming hard but I felt stiff, choppy, and cold the whole time.
    Right now I feel BONE tired.

    NASTI'S had a grill out, pitch-in, adult after hours party at FPAC tonight! There was lots of great food!
    crazy drinking games/races, diving competition, cornhole, fireworks, fun for everyone!
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  10. Very hopeful that I can use the B-70 in 2010

    by , July 2nd, 2009 at 10:32 PM (Elise's Fitness Fun)
    I've got my B-70 and plan to use it at LC Nationals. I just hope in 2010 that FINA will hold steady to its policy that the swimsuit approval list does not apply to masters swimming. I also hope that USMS continues to recognize the B-70 as being legal in 2010 since I have a feeling FINA may not. I don't plan to do any meets in 2009 after Nationals, so hopefully I can use it at Auburn and perhaps SC Nationals in 2010. After Auburn, I still won't have more than 15 swims on it.

    After Nationals, I plan to cut way back on the swimming and do more running and biking. I'll do this until the end of October and then return to swimming 4 times a week. The fall is just too nice down here to pass up all the 5k runs. I am determined that I will get my running back to a respectable level.

    Today, swam 3700 in a really nice outdoor pool about 45 minutes from here. So much easier to breathe!! I did half my workout with fins. I just love how easy 100 fly feels with those things on.

    Hit the weight room tonight and did the following:

    Bench press: 85 x 8, 90 x 6, 95 x 4
    Lat pulldown: 130 x 8, 150 x 6, 170 x 4
    Military press: 50 x 8, 60 x 6, 70 x 4
    Triceps press: 40 x 8, 50 x 6, 60 x 4
    Alt. hammer curls: 10 x 8, 15 x 6, 20 x 4

    30 push-ups
    100 bicycle crunches
    20 push-ups with bosu ball
    75 good morning darlings
    10 push-ups
    2 sets of 25 crunches with Swiss ball
    5 push-ups with bosu ball
    25 sit-ups with 12 lb. med ball

    30 front toe raises
    30 outward toe raises
    30 inward toe raises

    2 mile run on treadmill as follows:
    2 min. at 6.0 mph
    1 min. at 6.5 mph
    2 min. at 6.0 mph
    1 min. at 7.0 mph
    2 min. at 6.0 mph
    1 min. at 7.5 mph
    2 min. at 6.0 mph
    1 min. at 8.0 mph
    2 min. at 6.0 mph
    1 min. at 8.5 mph
    2 min. at 6.0 mph
    1 min. at 9.0 mph

    Walked a couple of minutes after doing the 2 mile run.

    3 sets of 20 seated leg raises

    Updated July 2nd, 2009 at 10:46 PM by elise526

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  11. Thursday, July 2

    by , July 2nd, 2009 at 10:25 PM (The FAF AFAP Digest)
    Swim/LCM/Team:

    Warm up:

    50 crunches, squats & lunges (My hamstrings were sore from my squats at the gym yesterday, so I skipped the squats and lunges.)

    400 swim
    300 kick
    200 swim
    100 scull

    Main sets:

    2 x 250 pull, breathe 3-5-3, 30 RI
    I ignored this and breathed every stroke. I loped and breathed to the left. Quite like this, I just have to remember to kick continuously if I lope.

    6 x

    75 fast kick @ 2:00
    75 ascending swim @ 1:30 (AFAP to slow by 25s) done as free/fly/free/back/free/breast

    This was quite odd. We literally stopped in the middle of the pool at the 75 and waited for the 2:00 sendoff. It's very difficult to go from a dead stop to AFAP and difficult to ascend in general ... Very tiring set.

    50 EZ

    10 x 100 @ 1:45
    odds = 75 free/25 back
    evens = 75 back/25 free

    (I just went fast free w/fins on the odds @ 1:11-12 and backstroke kick on the evens. Tired arms.)

    1 x 50 fast

    I was seriously not in the mood to do this. It's hard to sprint after 3500 meters or so for me. I like my sprinting earlier, throughout the workout or completely separate. My legs were shot and calves were crampy. Brad and I did push off fast 50s. Most others went from the blocks. I went a :28 in fly w/fins.

    100 EZ

    Total: 3650 meters

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

    Almost didn't make the trek to practice tonight. I was very tired. But I decided to take tomorrow off. Though I will be standing around for a good 3 hours stroking & turning tomorrow am at our relay meet.

    My teammate Mark Jones "complimented" me on the freestyle set from Tuesday. He said, given that I am a sprinter, he was "sure I would die," shocked when I didn't, and wondered how I had much aerobic conditioning when I train mostly solo. (He had been going second in our lane.) At least he didn't call me an f'in beech. That was someone else. He was just joking of course, giving me a hard time for joining THT for Nats. Still only two other GMUP people attending Nats though ...

    I sent in my entries for Nationals last night.

    50 fly
    200 back
    50 evil
    100 back
    50 free
    50 back

    Entered a 3:10 in the 200 back. The look up time feature is quite helpful. Much harder to sandbag that way.

    Was told I might do a 50 evil on a medley relay. Must be hard up!

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

    Food:

    Breakfast: omelet w/cheese, p. mushrooms and tomatoes, papaya
    Lunch: tuna melt sandwich on Ezekial bread with cheese and tomatoes, peach slices, green grapes
    Snack: apple
    Dinner: Sent Mr. Fort and the kids off to a swim team BBQ at the pool and I had two cheese & ben burritos, blueberries
    Post swim snack: G2, balance bar, lemon bar (I had made them for the swim team dinner, couldn't resist.)

    Updated July 2nd, 2009 at 10:59 PM by The Fortress

    Categories
    Swim Workouts , Masters Swim Meets / Events
  12. Femme, Freestyle, Flu, and Flip

    by , July 2nd, 2009 at 07:24 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)


    It has been seemingly forever since one of my Vlogs has attracted 850+ hits (Spatulizaton Surgery) or 2000+ hits (my feature on swimming teammate, Meera "Will Swim For Polish Vodka" Ramsooksingh).

    I thought that perhaps the fault was in my recent propensity for depressive ruminations, so it seemed reasonable that throwing a CreamPuff swim in might counter the trend towards melancholia and downerville descent. However, the recent posting that featured the velocitudinous maiden generated not much more, if any more, vlog traffic than the preceding entry, which compared modern life to the urge to vomit and the hope you can avoid vomiting but can't.

    Neither extreme seems to have captured much of an audience. Thus today's entry will be my attempt to appeal to many, many different volg-experiencing constituencies.

    1. Femme. As you can see, I am leading this vlog with a picture of our favorite Mermaid, a former Miss Junior Teenager Pennslvania who is clutching in her very dainty mitts in the picture above the official paper documenting that she has finally managed to ditch her slave name and re-adopt her maiden name in its place. Congratulations to our cheerful teammate who is no longer the linguistic chattel of what some have described as a living "devil." Today is also her birthday. Mermaid, this vlog--and the extreme free publicity it is likely to generate for any of your future money-making schemes and/or attempts to get a greater number of Facebook friends than me--well, this is your birthday gift from me.

    What's that I hear?

    Nonsense, you must keep this present! I know it's expensive, but I wouldn't think of accepting it back.

    Okay, so much for the lecherous subset of the vlogging viewership.

    2. Freestyle After last Sunday's 4 hour tennis beating, during which the combination of exhaustion and defeat conspired to drive me into the ground, I went to swimming practice on Monday and was unable to make the intervals! I ended up doing the whole practice and then some, however, I was slow, exhausted, achy, chilled (despite the chronically high temperatures of our Y septic tank), and riddled with stomach pains (though this could have been the fault of a training meal of french fries, a chocolate milkshake, and chicken wings.) Anyhow, I didn't do anything on Tuesday save lie around and ache in a fluish way. On Wednesday, I forced myself to go to practice but gave myself permission to go extremely slow, swim nothing but freestyle, and leave at any time. I ended up feeling okay, provided I did not swim hard. Of 3400 yards, only two 50s were swum out of my comfort zone.

    Audience for above: swimmers looking for excuses to take it easy during practice when they imagine they might be sick.

    3. Flu. I've been reading about the 1918 Pandemic and trying to arrange some interviews for what looks to be my next article--i.e., what the worried epidemiological world is doing now in the hopes of preventing a mass casuatly tag-team scenario or bird and swine flu strains, coming back with a vengeance. In the process of preliminary research, i came across the theories of one Paul Ewald, Ph.D., one of the founders of evolutionary medicine. I had assumed that he subscribed to the notion that viruses, for the most part, evolve in the direction of less virulence (rather than more of it) over time, under the theory that it does a rider little good to kill the horse upon which he is speedily galloping. It turns out the evolutionary biology of pathogens is infinitely more complex, and the "lesser virulence" scenario holds mainly when transmission from host to host becomes more difficult. I don't want to bore you with concepts I myself have not yet mastered, but suffice it to say, and you heard it first here, I predict a relative paucity of deaths come this winter, though a reasonably high infection rate. If you are lucky enough to have already caught flu, but the case was so mild that you wrote it off as a cold, then you, madam or sir, are almost certainly sitting in the catbird's seat.

    Audience: me. I am really hoping that the last few days of achiness will be the only price I have to pay for not dying in November.

    4. Flip. In the regular threads, Anna Lea Matysek, blushing bride of our web master nonpareil, AKA, MR. Anna Lea Matysek, or "Jim" Matysek as he was known before he married Anna Lea, recently posed a question about cheap video equipment. I answered her question in words there on the thread itself. Then, desirous of a break in reading about virulence evolution, I decided to do a video review of my recommended cheap camera, the Flip Ultra.

    Here 'tis.

    [ame="http://www.youtube.com/watch?v=avV9gTQ2RFU"]YouTube - Untitled[/ame]
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  13. Sarasota Y Sharks Masters 5:30 Workout - 7/03/09 - SCY/LCM

    by , July 2nd, 2009 at 03:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    4 X 100 free 2:00
    5 x 100 free 1:45
    10 X 50 kick 1:15
    2 X 200 stroke or IM 4:30

    SCY

    8 X 100 2:00
    odd: stroke; swim at 85/90%
    even: easy free

    4{4 x 50 1:00
    Round 1: 3 moderate/1 fast
    Round 2: 2 mod/2 fast
    Round 3: 1 mod/3 fast
    Round 4: All 4 fast
    No breaks between rounds

    1 X 1000
    swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4600Y/M
    Categories
    Swim Workouts
  14. Let FREE dom ring!

    Wednesday Work out

    1000 Free was really enjoyable and relaxing

    500 dolphin kicks with fin sprinting

    4 x 100 Free on 1:45 interval

    100 free easy

    5 x 50 Free on fifty

    200 Free drills

    400 Back/Fly

    200 playful cool down with underwater tricks.

    I felt strong the whole way. Guess we have good days and not so good. That is the toughest part of life sometimes. Always expecting to feel great.


    Raced the 30' Cat Capri non spin with hubbly alone and we came in third. Dana looked at me very seriously last night after the race and said. "I couldn't have had a 19 year old guy on the boat tack as well you did tonight." That put a big on my face.

    Updated July 3rd, 2009 at 02:08 PM by flippergirl

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  15. Thursday, 7/2/09

    by , July 2nd, 2009 at 01:03 PM (A comfort swimmer's guide to easy swimming)
    SCM, solo

    100 swim free

    200 IM drill

    300 pull breathe 3/5 by 50

    400 kick w/fins, odd 25s faster than the even 25s
    (used zoomers, did this as 1st & 3rd 100 with board, the other 2 on my back in streamline, #3 flutter, #4 dolphin)

    5 x 100 back swim on 2:00, work on underwaters and on keeping the catch nice and deep
    (I worked these a bit, swam them all around 1:35-37. It was only a couple years ago that I was doing free slower than this.)

    400 reverse IM alt. kick/swim by 25

    6 x 50 pull choice on 1 descend 1-3, 4-6 to about 80-85% effort
    (used buoy only, 1st round free went :45-:40, 2nd round back went :48-:45)

    12 x 25 on 40 choice: alt. 1 easy, 1 build, 1 at about 85%
    (did 1-3 fly, & 7-9 back, 4-6 and 10-12 free)

    swim down 200 easy choice
    --
    Total: 2700 meters
    Categories
    Uncategorized
  16. Thu Jul 2nd, 2009 Zone's 16 days away

    by , July 2nd, 2009 at 11:18 AM (Ande's Swimming Blog)
    Thu Jul 2nd, 2009

    world trials psyche sheet

    below is (YouTube - men's 4x100 medley final - Pescara - Aschwin Wildeboer world record 100 backstroke 52.38)

    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Chris, Tyler, Todd, Mike, Ned Larry, & Jamie


    Warm Up

    2 x (200 fr, 150 fr, 50 k)
    stop at 6:45 am

    Main SET

    50 LCM Drop down set
    start at 1:10
    drop 1 second each round
    1:10, 1:09, ... down to where you fail
    1:10 - 1:00 kicked
    0:59 - 0:48 25 fr 25 bk
    0:47 - 0:37 fr

    100 easy

    20 x 50 free STRONG on 1:10
    instruction was to hold 5 seconds faster than where you dropped out
    worked em all
    held 31's 2's & 3's
    went 29 or 30 on last one


    9 minutes easy
    did 500

    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Who's coming

    17 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR


    [ame="http://www.youtube.com/watch?v=Vpwu3J8OWPk"]YouTube - men's 4x100 medley final - Pescara - Aschwin Wildeboer world record 100 backstroke 52.38[/ame]

    Updated July 2nd, 2009 at 11:44 AM by ande

    Categories
    Swim Workouts
  17. 7/2 LCM 5am

    by , July 2nd, 2009 at 10:44 AM (FREEDom)
    Swam with HSA Masters

    400 warm up

    3 x 200 on 3:30 as 150 fr, 50 choice (back)
    4 x 150 on 3:00 as 50 fr, 50 ch(ba), 50 fr
    5 x 100 on 10 sec rest kick with fins
    4 x 150 on 3:00 as 50 ch(ba), 50 fr, 50 ch(ba)

    8 x 50 on 1:15 odds easy, evens fast

    200 warm down
    Categories
    Swim Workouts
  18. Thursday 7/2 - Tried to Sprint A little

    by , July 2nd, 2009 at 07:56 AM (Mixing it up this year)
    Well it takes me a lot to get going and then even with the sprints it takes a lot to get moving.

    100,200,300,400 @ :15R Free
    500 Free kick w/fins EZ every 3rd 25 SPRINT
    5x100 kick w/fins #1&4 Free on side, #2&5 Fly on back, #3 fashion model back
    8x25 @ :45 #3&6 Sprint Free
    4x50 @ 1:00 Free paddle on rt hand 4 kicks on the paddle hand
    4x50 @ 1:00 Free paddle on lt hand 4 kicks on the paddle hand
    8x25 @ :45 #3&6 Sprint Free this time the sprints felt better as far as stroke but takes a lot for me to recover

    500 Free w/paddles & bouy long and strong
    200 Free EZ

    Total 3500 meters

    In the evening workout I was more or less a lane holder. Swam with Sandra for a while but only did 700 yards

    Updated July 2nd, 2009 at 09:39 PM by Donna (Evening update)

    Categories
    Uncategorized
  19. 7/1 Afternoon Bike

    by , July 1st, 2009 at 10:32 PM (FREEDom)
    I was not able to swim this morning, but was able to ride my bike this afternoon. I rode the Aldridge Creek Greenway, which is a bike/walking path along a creek about 3.2 miles, somewhat scenic and flat. It connects to the Tennessee River Greenway at the Ditto Landing Marina, which is about another 1.8 miles along the river, which ends at the Whitesburg Marina. We spent a lot of time launching our boat from those marinas when I was younger. My brother and I must have taught half the town how to water ski. Again, scenic along the river, but flat. I did 4 laps and a little site seeing around the old neighborhood, plus the 2.5 miles to and from the trail, for a total of 31 miles. It was a bit windy at times. I did get a few hills in, but there are some real mountains for the brave here. Maybe next time.
    Tags: bike
    Categories
    Uncategorized
  20. Wednesday, July 1

    by , July 1st, 2009 at 07:03 PM (The FAF AFAP Digest)
    Weights/dryland:

    squats on machine, 140 x 1 x 4, 190 x 1 x 10, 200 x 1 x 10, 210 x 1 x 10
    tricep press, 65 x 2 x 10
    total ab machine, 130 x 1 x 15, 140 x 2 x 15
    body rows, 4 x 15
    back extensions w/25 lb weight, 3 x 15
    incline crunches w/med ball, 2 x 25
    bicycles on bosu, 3 x 25

    external rotators, 10 x 4 x 15, each arm
    prone scapular scrunches w/5 lb weights, 2 x 25
    seated straight arm dips for RC, 60 x 2 x 25

    (I'm sure I forgot something again. Can't remember a dang thing these days ...)

    ART:

    30 minutes focusing on the shoulders. As expected, my left shoulder was sore from all the freestyle last night.

    Mike Heather posted this on a thread:

    "I was given several exercises to do to strengthen the small back shoulder muscles which get very little attention in the weight room (or anywhere else until the shoulder hurts too much). But the coup de grace for my pain was changing my recovery thusly: after finishing the free stroke, no matter how much body roll you use, the palm of the recovering hand should face the water's surface. If you watch a practice, you will notice that many swimmers tend to finish their stroke and continue the motion of the hand, resulting in a twisting motion that has the back of the hand turned toward the water until it (the hand) reaches shoulder level, at which time it turns around to prepare for entry and the beginning of the next stroke."

    I think I'm doing this with my left arm on freestyle. I need to take a lesson out of She Puff's book and shorten up my stroke and exit earlier when I'm not sprinting. Breathing on the left seems to help this somewhat.

    Does anyone know specific exercises/weights to target the small back muscles? My lats in particular are frequently sore. I know the internal/external rotators are good for his, but is there anything else? May have to research this issue some.

    Spin

    40 minutes on indoor cycle. Went pretty easy, but still worked up a sweat

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

    Mini Fort reports that her swim friends at swim camp are doing a lot of running and squats. She didn't run at her camp, but then it didn't focus on conditioning. She did spend a lot of time using cords & racks.

    I really miss running. As some girl experienced, it is flat out the best exercise for weight control. I'm going to re-start after Nationals. I used to run 2x a week pretty regularly. I've pretty much cut that out over the last 8 months except for the occasional short run. This apparently has a very good effect on my swimming, but nothing else.

    Food:

    Breakfast: blueberry muffin, blueberries
    Snack: banana, balance bar,
    Lunch: quiche, watermelon
    Snack: G2, strawberry banana smoothie (no time for a real lunch)
    Dinner: steak, shrimp, salad w/veggies

    So far, I haven't really noticed any significant impact from my "healthy substitution" plan. I've been cheating slightly more lately due to busy-ness.

    Updated July 1st, 2009 at 11:38 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning