8 X 50 1:00
4 X 100 2:00
2 X 200 3:30
8X 50 kick 1:20
1 X 400
odd lengths: moderate
even lengths: faster, descend 1-4
1 X 100 moderate 2:00
2 X 50 build 1:15
1 X 100 moderate 2:00
2 X 50 fast 1:15
Swim the set 4 times.
50's are choice, 100's free
WARM DOWN: 4 X 50 easy 1:00
Missed a couple of days of training. Had some family in the area to catch up with.
Ran 3.7 miles in about 32 minutes or so. The times are coming down. Need to get back on the glucosomine .. I'm feeling it a little bit in my knees.
Regular masters workout. Beth coached. Got in a few minutes late due to some lighting in the area, but still got the workout in. Water was OK.
400 sw, 300 pull, 200 kick, 100 ch
10 x 75 on 1:15 pull, build
12 x 50 on :55 rolling IM. Swam back on ??stroke.
4 x 300 broken as
#1 - 200, 10 sec rest, 100, on 3:55
#2 - 2 x 150, 10 sec rest, on 3:55
#3 - 3 x 100 on 1:40 desc 1>3
#4 - 6 x 50 on :45
4 x 50 on 1:00 choice. I kicked. Board, no fins.
400 warm down.
Swam ok. Tried to work the 300s pretty decently , especially the first 2.
August 22: Publix Family Fitness Week Ft. Desoto Triathlon. Sprint.
Other events I'm considering:
September 25- 26: Golf league end of season Jamboree
October 3: Daiquiri DeckTropical Splash (1K, 3K, 5K). Sarasota FL
October 4: Siesta Key Triathlon. I'll already be down there, so make it a double, please.
October 10-11: Race for the Oceans (1K & 5K). Fort Myers Beach FL. Open water clinic with Aaron Piersol & Rowdy Gaines on October 10. Races on October 11. Probably won't make this, but maybe.
Oct. 17-18 / SCM: Rowdy Gaines Masters Classic. Orlando FL. But I have a football game weekend.
Nov. 15 / SCM: Bridge the Bay I. Sarasota FL
Nov. 22 / SCM: Bridge the Bay II. St. Petersburg FL
Dec. 5-6 / SCM: Holiday Classic. Coral Springs FL. I'll already be down there for my daughter's cheerleading game.
Plus I have 4 UF football games and 3 FAU cheerleading games on the schedule as well. Looks like a busy Fall....
Started out with no clock today so most were not timed swims just count to 10 and go again.
100, 200, 300, 400 on :10R Free
500 Free kick w/fins every 3rd moderate
5x100 as 50 fly skull/50 fly kick on back w/fins
400, 300, 200, 100 on :10R Free w/paddles & bouy
500 alt 50 Free/100 Back
Total 3500 meters
I started both a week long taper and started building a shed for our animals this week.
In a nutshell it was quite a workout, and my legs kept cramping up Monday and Tuesday during workouts. On Wednesday I got a deep cut on a finger, which kept me out of the water Wednesday and Thursday.
Hopefully I can get a little workout later today to get loosened up for tomorrows meet.
Its the first SCM meet for the Pacific LMSC.
Just read this on the Pacific website;
MAAC SCM MEET
"The Modesto Area Aquatic Club's Short Course Meters meet is almost full. They are limited to 120 swimmers and so far 105 have registered. Registration will be open until 11:59 Thursday evening."
Im signed up for
Updated August 16th, 2009 at 03:55 AM by EricOrca
Today was a beautiful, sunny, end of the summer type of day! I headed up to FP after school for a LCM workout.
*200 Freestyle Swim
*2 X 100 Freestyle Drill (kick 10 and roll)
*2 X 100 non-freestyle (I did fly/back then breast/free)
*4 X 200 Freestyle on 3:45 interval
*3 X 100 (25 kick, 25 drill, 50 building) on 2:00
*200 Swim cooldown
I have been taking it easy this week. I'm not really tired but it just seems like you should back off after a competition you have been gearing for. Next week I'm going to step it up a bit and do some distance stuff, Big Shoulders is less than a month away! I wish I could find some cold water to swim in. I'm afraid BS is going to be very nippy and this lukewarm pool water sure doesn't acclimate a person for below 70 degree water. I guess if it doesn't warm up soon I could morph on some more fat, that could serve as a nice cold water coat!
I was going to take a week off after Nationals but after 3 days I couldn't stand it. So today I went to the pool for a short swim. It was nice to just show up with out any plan in mind and just do whatever my swim buddy wanted to do.
SCM with Carrie
350 swim free
200 kick w/board alternated flutter and whip kick
300 pull w/p&b focus was on alternate breathing
Did a broken 1650 (meters) as swim 11 laps, rest :10; 10 laps rest :10 and so forth to 1 lap.
150 easy swim to cool down
Total: 2650 meters
Updated August 15th, 2009 at 04:54 PM by poolraat
No exercise to report. However, I did expend a tremendous amount of mental energy reading an article in the latest Rowing News magazine. It set forth highlights from the meeting of the ACSM last May. I'm sure many of you have seen them, but if you haven't, here are some that caught my eye:
1. Many athletes believe they need protein to build muscle. Yet a study showed that taking recovery protein (from Endurox or whatever) had no performance or muscle building advantages. I guess this is distinguishable, however, from its possible muscle recovery properties. This could be some of the research Jazz was alluding to when he announced that protein may not help build strength and changed his diet to exclude most protein, or at least meat.
2. Fruits, berries and black currants have antioxidant and anti-inflammantory properties. Real shocker there.
3. Actual food is more health protective than supplements. Q and Jazz say this all the time!
4. Almonds are awesome, particularly pre-exercise. Must be why Quicksilver munches them at his desk while sipping green tea ...
5. Athletes who exercise in the heat should hyper-hydrate, but make sure their sport drink contains a substantial amount of sodium.
6. Man athletic trainers use pickle juice to treat cramps. SwimmerGirlKT mentioned this on her blog awhile ago. Some report that 1-2 ounces can relieve cramping in seconds. The actual mechanism for this is illusive and indeterminate.
7. Chocolate milk is a good recovery drink. Wow, who'd a thunk?
8. Glutamine reportedly enhances recovery, yet a study comparing beverages with and without glutamine during and after exercise did not confirm this.
9. During exercise, an energy bar, sport drink or gel are all pretty much equally effective.
10. Exercise apparently improves learning based on studies done with younger children.
11. And check this out:
"Many youth swimmers spend hours training for relatively short competitive events. A six-week study with 9-12 year olds suggests high intensity/low volume training offers the same benefits as lower intensity/high volume training."
So don't burn young kids out! Wonder how this applies going forward as the pre-teens age?
Updated August 13th, 2009 at 05:58 PM by The Fortress
1 X 100 1:45
1 X 200 3:30
1 X 300 5:15
1 X 400 7:00
1 X 300 4:30
1 X 200 3:00
1 X 100 FAST
4 X 100 kick 2:15
6 X 50 kick 1:15
1 X 200 IM 3:30
4 X 50 stroke 1:05
Repeat the set 4 times.
IM'ers: 1 round of each on 50's
Break between rounds
3 X 100 free 1:30
4 X 50 free :45
3 X 100 free 1:15 or 1:30
6 X 50 free :40 or :45
WARM DOWN: 4 X 50 easy 1:00
Back again...foot got a little infected so took longer to heal...
Yesterday on the way home stopped at the indoor pool here on base and swam a quick 10x50 mostly free...then the foot started bugging me again...so I went home...will try again tomorrow.
They swim around till their all pooped out!
Working on technique and drills that my coach gave me. I am excited about improving all the strokes as I am considering the IM as a favorite of mine.
I swam about 2200 this morning, a little of this, a little of that. I tried to focus on keeping my entire body in correct positioning, learning to push the water towards my toes with my forarms in backstroke and worked on keeping lower body higher in the water for breaststroke. This made the glide fun and feel a bit like the ungulating of the butterfly.
Cramed for an enriched nitrox course for scuba and couldn't believe I got an 88%! Charts and tables aren't my thing, but I actually enjoyed it. So with some intrepidation I must say that instead of focusing on my swimming lately it has been diving in a quarry and preparing for this weekends deep wreck dives off the North Carolina coast...two tankers and two Civil war boats!
Diving can benefit my swimming as I must learn to move effortlessly as to save oxygen. A sense of this could possibly help me to think about swimming more efficiently instead of like a wild animal trying to get out of an elephant...
which is a bit of my nature
Updated August 13th, 2009 at 12:51 PM by flippergirl
I am trying to mix it up a bit but one thing will remain the same every day will have 1000 kick w/fins. At Nat's my thighs seemed much thinner than they have in the past even if I have lost no weight!
10x100 @ 1:45 Free every 3rd IM made the interval on IM
500 Free kick w/fins every 3rd sprint
5x100 @ :10R alt fly/back kick w/fins by 100
5x200 @ :10R #1 Fly w/fins, #2 Back w/paddles, #3 Breast 1/2kick/1/2pull, #4 Free pull w/paddles & bouy, #5 Free easy
10x50 @ :55 Free 6 kicks on the paddle hand 1-5 paddle on rt hand, 6-10 paddle on the lt hand
Total 3500 yards alittle easier today except of course on the fly
I had a good day today (2nd day) at school. Our class sizes are huge (32 in 4th and 5th grades) but the kids are off to a great start....I think it's going to be a banner year!
I went to LA Fitness tonight after school. I swam a Bill White workout (modified to my whims and speed ). Here it is:
1) 400 Free Warm-up Swim (rest 30 sec)
2) 400 Pull with Finis Paddles (rest 20 sec)
3) 400 assorted stroke drills switching every 100 (fist, 10 and roll, finger drag, 1 arm) rest 20 sec
5) 4 X 200 Free on 3;30
6) 200 Free Hard!
rest 2 minutes
7) 4 X 100 IM on 2:00
8) 100 free hard!
It felt good to be back in the water mostly stretching things out.
I ran into a graduated CHS swimmer just getting started back. I told her about NASTI'S and she seemed fairly interested.
Speaking of NASTI'S I found out last night we were the 14th place team at Nationals.......Way to go Team NASTI!
This morning had my first pool workout in almost two weeks! Right now, I'm just enjoying being in the water, rebuilding a base, and keeping the feel of the water.
200 easy free to warm up
1800 kick - first 800 without fins - did 200 breast kick, 400 dolphin kick, 200 back kick; next 800 was with fins - alternated 200 back dolphin with 200 free kick; last 200 was dolphin kick without fins
50 free on 1:00
100 free on 1:50
150 free on 2:30
200 free on 3:00
150 free on 2:30
100 free on 1:50
50 free on 1:00
4 x 25 - 3 rt/3 lt fly on :45
1. My goal is to return to the shape I was 9 years ago. On this same set, I did a 300 as the longest swim and did a 3:18.
2. Once I get closer to the big meets again, I'll go back to focusing on sprint training. Even if I am strong on the 50s, I still want to be able to pull off a decent 500.
3. Working endurance now will hopefully help the back-half of my 100 free which to this point has been quite pathetic.
Updated August 12th, 2009 at 09:16 PM by elise526
This will be my third day in a row of no exercise! I didn't take a break after Zones in April and think that caused me more fatigue when I started up again. So I'm going to take a few days off. I am heading up to the Hillman Cancer Center in Pittsburgh this afternoon. I hope to get in a mellow swim or two at the Sewickley Y with my Pittsburgh buddies, Jimby and Bill White, while I'm in Pittsburgh over the weekend. (I have a family get together as well.)
I've attached a couple pics of two forum dinners and some of the Academy Bullets doing our strong arm thing. ABM finished 4th overall in the club team rankings!
Only 2 other thoughts about Nats:
It was freezing in the natatorium. I wish I had brought my parka and Ugg boots (if they're good enough for Rob Butcher ...), but they didn't fit in the suitcase, which already weighed 49.9 pounds.
I forgot to put my good luck nose clip on before my 50 back split on Thursday. I'm sure that made all the difference!
4 X 100 free 1:45
4 X 50 kick 1:15
4 X 100 50st/50fr 2:00
4 X 50 kick 1:15
3 X 100 free 1:30
1 X 150 free negative split 2:30
Repeat the set four times through
2 X 100 free 1:30
1 X 50 fast 1:30
Repeat four times
1 X 800 pull
Descend by 200's
WARM DOWN: 4 X 50 easy 1:00
Well I'm home and finally have a bit of time to sit down and get this blog caught up.
Nationals was a lot of fun and even though I got off to a rocky start it got better as the meet went on and I finished on Sunday with 2 personal best swims.
Thursday - I woke up with some kind of neck issue. It hurt to turn or lift my head. Not sure what caused it but could have been a result of sleeping in an upright position during the flight to Indy.
50 Fly, went 35.08 which was 2+ seconds slower than I swam last year in Portland. I was very disappointed but it was very likely a result of the neck problem I woke up with.
Friday - I had a rough night as my neck and shoulder bothered me most of the night and I didn't sleep well. But in the early morning hours the neck pain began to subside and by morning was almost gone.
100 back, went 1:23.28. about a half sec slower than my best but not a bad swim.
100 free, went 1:11.19, a disaster. I died badly in the second 50 splitting about 4 sec slower than the first 50. And I didn't take it out that fast ether. This was about 3 seconds off my best.
Relay day!! This was a blast and I swam really well. It really boosted my confidence after the way I swam the two previous days.
Mens 200 free relay, went 2nd and split 28.72. I had never been under 30 before so I was ecstatic about my split.
Mixed 800 free relay - since the 200 free was my 6th event and got axed, Coach Chris put together this one and I led off so I could get a 200 time. Went 2:41.21 which is a best time since I had never swam a LC 200 before. Again I died badly in the 2nd half of the swim.
Mixed 200 medley relay - this came right after the 800 relay so I had about 10 minutes between swims. I swam the Fly leg and split 34.47. This swim was much better than the fly I swam Thursday.
Mixed 200 free relay - swam anchor and split 30.06. I was a bit tired but this was still a good swim.
Two races today, the 50 free and 50 back. I woke up feeling ready to take on the world. No soreness from the relays the day before.
50 free - went 30.00, bettering my previous PB by 0.6 seconds. Didn't swim quite as well as yesterday's relay but still an exceptional swim.
50 back - went 36.57, bettering my previous best by 0.57 seconds. Felt really great on this one.
All in all, the meet was a good one. 2 PB's and had a lot of fun with old friends and made several new friends. Am looking forward to the next time we can all get together for more fast swimming and socializing.
Updated August 12th, 2009 at 07:38 PM by poolraat
Wednesday Aug 12th, 2009
TODAYS SWIM PRACTICE
6:00 - 7:30
swam with tyler, Nate & Matt, beside Larry, Andrew & a guest from DC
dove in on time
3 rounds of 150 fr, 50 k 50 best 50 worst
3 x 400 desc
done 50 fl, 50 fr 50 bk 50 fr 50 br 50 fr 50 fl 50 fr
3 x 300 desc
done 50 fl, 25 fr 50 bk 25 fr 50 br 25 fr 50 fl 25 fr
3 x 200 IM desc
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
Rowdy Gaines Masters Classic
10/17 & 18
Ron Johnson Invitational in
11/21/2009 - 11/22/2009
SPMA Short Course Meters Championships in
Long Beach, CA
Friday December 4 - Sunday 6, 2009
It is time to get back to work so here is day 1 of short course season.
10x100 @ 1:45 Free held 1:23-4
5x100 @ 2:00 Fly kick w/fins various positions some on back, side, stomach, rotating
4x100 @ 1:30 Free kick lost fin on #2 and 4 for some reason these fins have got to go I want my old ones back
50 kick free no fins
2x25 @ 1:00 Free kick SPRINT went :23 and :25 legs really itched after that one
200 IM drill
10x50 @ 1:15 one arm Free w/paddle 1-5 rt arm, 6-10 lt arm held 1:05 on the rt arm and :55 on the lt arm big difference in my arm strength and I am right handed so go figure.
500 Free every 3rd lap back warm down
Total 4000 yards
Actually got to get a workout in after spending most of the day on a plane or in an airport.
300 Free EZ
5x200 @ 3:00 Free w/paddles & bouy
500 Free kick w/fins every 3rd 25 sprint
5x100 kick alternate 100 fly/100 back
that was it for today.
Total 2300 yards
Today was the first day of school with students. I was woefully underprepared(and undermotivated) due to my 5 day adventure at long course nationals.
I worked a bit after school and then drove up to Forest Park for swim practice. On the way there I felt so tired and sleepy that I ended up not swimming at all. I may go out for a run when the sun goes down. I think I'll probably swim tomorrow.
Now back to the Nationals play-by-play report:
Thursday-200 Freestyle-3:07-I lost my googles, stopped to fix them and then continued on. I was glad when this race was over!
Friday-400 Freestyle-6:24-I enjoyed this swim. My converted time was about what I do a 500 Yd. free in so I was happy. This event was the 1st of the day. It was nice to be done early so I could mess around, eat, and watch/cheer for everyone. A Fun Day!
800 Free Relay-We are national champs in our ag. I swam with three 30 year olds and me(53).
I was definitely the dead weight on the team but I swam as fast as I could, didn't false start, and somehow we overcame our 3rd place seed and took the race!!!! This was really fun! My split was 3:05. That probably converts to a pretty good 200 scy time for me.
200 Mixed Medley Relay-I think we were last in this event. I did the Freestyle portion in 38.4 The converted time is a pr for me. I am not a sprinter at all so I was happy to get a decent (for me) swim.
200 Mixed Free Relay-6th or 7th- I went 2nd with a 38.3 split. Fun Relay!
400 Mixed Free Relay-10th-We were all tired and unmotivated for this one. I don't know what my split was. We were glad to be done for the day. Relay Day was a blast, but a very long day indeed!
I had the pleasure of attending the Academy Bullets Team Dinner at Buca de Beppo! I met tons of fun people, had lots of laughs, and a never ending supply of wine kept our spirits soaring!
Sunday-I didn't swim today, in fact it was my youngest daughter's 18th birthday. I stayed home and made a chocolate cake and birthday dinner. The peace and quiet was restful but I found myself wanting to be down at the meet.
Monday-1500 Freestyle-24:30! This is my favorite race of the meet. I was in the same heat as Amanda "Chicken of the Sea" and Dick Sidner (a nasti team mate).
I felt strong and in control the whole way. I think my splits were pretty even (I need to go back and look at that) I need to start going out a bit harder. I have never raced in a LCM pool so maybe I just didn't know what I was doing.
Anyway, it was an enjoyable swim in a zen sort of way. I was really excited to have Paul W. and Donna H. up on the finish deck cheering for me and greeting me when I hopped out....it made me feel quite special!
To summarize my 2009 nationals experience I'd say:
*This was Mega FUN! A total swim geek adventure!
*I'm happy with my 1500 and relay swims. It has motivated me to start working hard again and race some more.
*I loved meeting all the forumites! It's so cool to know someone through their blog (or vlog in Jimby's case) and then finally meet them in person. I've always loved following this site, but now I can hardly turn my computer on fast enough just to see what's going on with everyone!
I'm sorry it's over and I'm glad I went!