View RSS Feed

All Blog Entries

  1. Tue Mar 16th 2010

    by , March 16th, 2010 at 11:39 AM (Ande's Swimming Blog)
    Tue Mar 16th 2010

    I'm going to be in Orlando FL
    Tue Mar 23rd - Sun Mar 28
    just found out the 2010 Dixie Zone Championships are there that weekend, think I'm going to enter a few events


    Swim Center
    scy, main pool, Blocks
    Whitney coached
    6:30 - 8:00
    swam with Richie, Michael,
    beside Tyler, Max, David Kahn, & a longhorn Aquatics kid
    dove in on time
    wore B70 legs

    warm up:
    3 rounds of
    100 fr 25 fl 75 fr 25 bk 50 fr 25 br

    Main Set

    25 fl fast off blocks
    50 bk
    75 br
    100 fr

    4 x 100 on 1:15

    50 easy

    50 bk fast off blocks
    25 fl
    75 br
    100 fr

    4 x 200 on 2:30

    50 easy

    75 br fast off blocks
    25 fl
    50 bk
    100 fr

    got out at 7:25ish to make an 8:00 meeting

    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl

    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  2. Crazy crowded workout with team

    This morning I worked out with my team. Pool temps are back to normal, but we were super crowded—6 per lane, and it would have been more had I stayed in my usual lane (no one else was willing to move down). I started out the workout in a fussy mood—I like having space around me when I swim, but that was not an option today--but I ended up getting in a decent workout, and was happier when I got out. Here’s what we did:

    400 scy warmup

    8 x 50 swim/kick @ 1:05: 2 of each stroke, IM order

    4 x 25 FR @ :25
    :30 rest
    4 x 50 FR @ :45
    :30 rest
    4 x 75 FR @ 1:10
    :30 rest
    4 x 100 FR @ 1:30 [held 1:15s]
    1:00 rest
    4 x 200 FR @ 3:00 [held 2:35s]
    [I would usually do some combo of FR and BK when leading a slower lane on a set like this, so as not to lap anyone, but there was one other swimmer about the same speed as me who was going behind me, so that didn’t work. The last swimmer in the lane was being hyper-polite and/or nervous and stopping if we were anywhere near on the 200s to let us pass, which made me feel bad for him. I encouraged him not to stop (he could make the interval, but just barely, and not if he stopped for us), and told him that I would switch to BK or do a broken 200 if I caught up to him. (Passing on the straightaway would also have been an option, but that can freak people out on this team. I generally figure when I’m leading a lane that if there are passing issues, I have more options than the swimmer at the end of the lane who is struggling to make the interval, and so should assume more of the responsibility for making it possible for us to both get in a good workout). As it turned out, this last swimmer then ended up going super fast on the 200s where he didn’t stop, so there wasn’t even a question of lapping him!]

    50 easy

    Stroke set—twice through, 1st time BK, 2nd time BR
    4 x 25 @ :30
    :30 rest
    4 x 50 @ 1:05
    :30 rest
    4 x 75 @ 1:25
    1:00 rest

    4 x 50 warmdown @ 1:00

    Today’s crowding issues were due to one of our pools being closed—we usually have 2 Tuesday morning workouts, today just 1 with double the swimmers! I was glad I ended up with lane mates this morning who were all good sports about being sardined into the pool, and glad that I was able to get in some decent work. I definitely look forward to next week, when all our pools are back in action.
  3. HIIT and Swim

    by , March 16th, 2010 at 12:11 AM (Elise's Fitness Fun)
    Spring Break for the kids here, but we are staying close to home this year. Lots of plans for the summer to make up for it. While son was at a tennis lesson, I jumped on the treadmill at the Y and did a HIIT workout as follows:

    1 mile warm-up at 9:30
    1.5 miles of HIIT - 1 minute hard, 2 minutes eaasy - started out on hard at 7.5 mph and did last one at 9.5 mph

    .25 mile easy cool-down

    Went up the mountain tonight and swam 2,000 yards with the masters group:

    300 easy warm-up

    150 fly drill - 3 rt/3 lt/3 full

    2 x 200 I.M. drill - fly: 3 rt/3 lt/3 full, back - wide entry, breast - breast pull with dolphin kick, free - straight arm recovery

    150 back drill - wide entry

    100 breast kick

    2 sets of 4 x 75 on 1:45 - go hard: 50 fly/25 free, 50 back/25 free, 50 breast/25 free, 50 free/25 free

    100 easy

    4 x 25 free on :30 - 4 breaths, 3 breaths, 2 breaths, 1 breath

    100 easy

    2000 SCY

    Tightness in sacroiliac region was gone! Maybe the combo of rest, core work on Friday and Sunday, and running on Saturday and today loosened it up. Nice that I couldn't even feel it!

    Still recovering from what I had last week. Would probably not have been able to swim tonight if I had not gotten in a quick nap this afternoon. The little HIIT workout I did earlier in the day took something out of me. I think what I had last week was the flu. I got a swine flu shot this year, but not the regular flu shot. Shame on me.
  4. Monday, Mar. 15

    by , March 15th, 2010 at 10:01 PM (The FAF AFAP Digest)
    Slightly better today! Still excessively tired and headache-y, but otherwise improving.


    Warm up:

    750 various

    Main sets:

    10 x 50 @ 1:00
    done as 25 back shooter + 25 EZ

    10 x 50 @ 1:00
    done as 25 EZ speed fly + 25 EZ

    2 x (25 AFAP free + 50 EZ)

    50 EZ

    Total: 1950


    I didn't feel terrible in the water. I actually feel worse out of the water. I feel like I'm carrying around a 30 lb weight and lacking some cognitive function. But I think the fatigue and headaches are characteristic of that piggy flu thing I didn't get vaccinated for. Poor FortSon is getting sick. But he's already had piggy flu once. I hope he can't get it again, but I think I've read that that's possible.

    I'm scratching the 100 fly this weekend. I will send Jeff an email to that effect, as I don't see the psych sheets up yet. I just can't swim that event after having the flu. I'm still not remotely fully recovered. I hope I get a chance to swim it in SCM at some point this year. It's usually just a once a year event for me, as SCM meets are so few and far between here.

    I can't wait to be fully recovered and go back to serious exercising. I feel fat and flabby and out of shape. Blech. I miss my drylands!

    I was also forced to run around a lot today, and I hope that doesn't cause any relapse effect. You don't get to stop being mommy when you're sick.
    Swim Workouts
  5. Ho-hum Monday

    by , March 15th, 2010 at 09:37 PM (Swimming, Life, and Other Stuff!)
    I was up and out of the house by 5:05 a.m. destination Monon Center Pool. I noticed my gas tank was below E so I had to side track to the BP for some gas. Darn, I was hoping to get 4,000 scy this morning before work; kind of as a prelude to taper time. My gas stop set me back enough to render this an impossibility so I did a shorter workout.
    **500 Freestyle Swim
    **10 X 50 Free on 1:00
    **400 Freestyle gradual building free
    **2 X 200 on 3:30 (1st free/2nd back)
    **300 Freestyle with paddles/buoy
    **4 X 75 on 1:20 Free
    **200 Backstroke
    **2 X 100 Free on 1:45
    **100 Free on 1;45
    **6 X 50 free on :50
    3,200 scy

    I still had a slightly sick stomach today. I have no clue why I'm feeling this way. It makes me feel sluggish when I swim. Probably some 50'ish female malady that is best ignored.....carry on and don't look back!

    I didn't leave school tonight till 6:10 p.m.. We had a long, non-pertinent staff meeting. When it finally ended I still had to get ready for 3 days worth of subs. The printer in the pod I use was out of ink and my computer was somehow dis-abled and would not e-mail to the office copier. I finally found a fellow teacher in the building to e-mail my plans to, he printed them out in his pod for me. I was so tired and frustrated I just wanted to kick something and cry!

    Tomorrow Day 1 of the AAHPERD National Convention! I am getting certified in the "Physical Best" Program. I've used parts of this program off and on for years. I guess there are some updates and changes.
    i am looking forward to connecting with people I converse with on the NASPE-Talk list-serve. It's sort of similar to the usms blogs and forums. I love to finally meet the person behind the words!
  6. Swim Destination - The plan

    I have numerous open water swim destinations scheduled for 2010 including Austin, Boston, New York City, Pensacola and San Francisco. My intent is to review the swim, but mostly to review the trip and destination. I have completed more than 60 open water swims since 2004 including trips to Chicago, New York City and San Francisco. A primary restriction of my trips is to stay on budget, and on several occasions I have managed to attend multiple open water events in the same weekend. For example, I completed the 2009 Alcatraz Sharkfest on Saturday, and flew to Ketchikan, Alaska, to complete the 8-mile Pennock Island Challenge on Sunday. I have some opinions on open water swimming strategy. However, within the race and in training, I am a plodder… any appearance on a race podium will surprise me most. The intent of this blog is to review the swim and destination... training and strategy inquiries I'll leave mostly to the more experienced.
  7. Swim Destination - The blogger

    William’s aquatic achievements are largely limited to his teen and preteen years. His swimming career, arguably, peaked at the tender age of fifteen when he completed an open water mile in approximately 24 minutes at the friendly Camp Longhorn confines of Inks Lake in the Texas Hill Country to finish fifth in the boys camp. Prior to this Weismullerian meteoric rise, he demonstrated moments of brilliance. His adept swimming skills manifested themselves prenatally when the highly-motile and flagellate-propelled haploid gamete of his father - John J. Dailey, Jr. - departed ‘home’ with potentially some half-million other brethren in search of the more sedentary lifestyle related to consummation and fertilization. Prenatal development was not unlike any other chordate, time in the womb included pharyngeal gill pouches and postanal tail where seemingly life, or prelife, went swimmingly. To no one’s surprise, he was born to a livebearer under a bad moon rising and the sign of Aquarius - the waterboy. As tot and post-tot, he was highly skilled at dynamic apnea – underwater swimming for distance. The precise motivation for this underwater behavior is not known but might be related to the numerous sirens in his life – a darling mother, three conspiring, but not necessarily wicked, sisters and an endearing domestic. Avie Lee, the endearing domestic, had a cheetah-like lightening quickness in the terrestrial environment. William recognized his webfeet provided a tremendous competitive advantage, and peaceful refugia, in the lakes and sloughs of Louisiana over the fleet-footed, but terra-bound, Ms. Clark. The mere mention of water snakes seemed to tone down Ms. Clark’s enthusiasm for fetching the young tadpole from his niche in freshwater ecosystems.

    William rediscovered the appeal of open water swimming while under contract to the Environmental Protection Agency in Nevada. He just happened to be in Truckee, CA for the annual 2.7 mile Donner Lake Swim in 2004. He has since completed more than 60 open water swims across the continental United States including the one-mile Chesapeake Bay Swim (Maryland), the Alcatraz Sharkfest Swim (California), the Big Shoulders 5K (Illinois), the Wingshadow Horsetooth 10K (Colorado), the Minnetonka 5-mile Challenge (Minnesota), the Low Country Splash (South Carolina), the Long Bridge Swim (Idaho), the Governor’s Island Swim (New York), Chattanooga River Rat 1.2-mile Swim (Tennessee), Capital 2K (Texas) and the Pennock Island 8-mile Challenge (Alaska). Current goals include one century of official open water race events, i.e. one hundred swims, and completion of the Manhattan Island Marathon Swim in New York City, New York. He visualizes himself a yellowfin tuna or wahoo while swimming but morphometrics call to mind the lazy mechanics of the North American bullfrog, or a pythonesque drunken newt… he got better. William has been accused once or twice of drinking like a fish - a congenital disorder shared with his brother and likely passed along from both parents.
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	rana arcticus - 2009.jpg 
Views:	289 
Size:	18.7 KB 
ID:	6372  
  8. Spring Forward3/15/10

    by , March 15th, 2010 at 08:04 PM (The Labours of SwimStud)
    I hate the hours change. I feel terrible today, so tired. Weekend storms made a trip to Long Island into a heavy trip. Bonus was mega sushi dinner and of course, I hat too much sake...

    So I have a guts ache today...don't think it's the food or if it is maybe just too much of everything leaving me a bit blurgh. I think raw fish poisoning would have announced itself in a more spectacular fashion way before now.

    So I wrestled with my mind today tying to convince myself to swim and I went and did 4000 yards, then lifted weights after.

    Warm Up
    2 x 300 snorkel
    4 x 50 FR 3:00 got the last one down to 29-30 on a push..
    Kick Set
    10 x 50K 1:15 but ended up 1:30's first one was in :54
    4 x 50 EZ
    Fly Work
    4 x 50 3BR/3 FLY
    8 x 25 FLY did last one as a 50 a bit slower.
    4 x 50 EZ
    Aerobic Set
    10 x 100 1:45 desc 1-4 5 ez rpt 6-10 went 1:30 down to 1:25.
    Kick Set #2
    500 with fins
    Cool Down
    6 x 50 EZ
  9. A bit of backstroke

    by , March 15th, 2010 at 07:30 PM (A comfort swimmer's guide to easy swimming)
    Monday, 3/15/10

    SCy, Solo

    200 swim free
    200 swim back
    150 kick free
    150 kick back
    100 pull free

    6 x 50 back on 1:15: alt. 25 kick w/15m underwater/25 fist drill
    (Not quite making it to 15M. But am getting past the midpoint of the pool)

    swim 4 x 75 back on 1:30: hold same stroke count throughout: 6-8 SDK off each wall; at moderate effort.
    (most of the sdk at 6, spl at 16 counting roll over stroke. Times around 1:05)
    swim 100 free easy on 2:00

    swim 4 x 50 back on 1:15: add 2 strokes w/same walls and really pick up the legs. Goal time under 38 on each one
    (stroke count varied between 15 and 18 on these. I was seeing 37-38 on the clock after I touched, rolled over and looked so times were under that)
    swim 200 free easy on 4:00

    swim 4 x 25 back FAST on 1:00: shoot for 15 low or faster.
    (Again spl varied but was no more than 18
    I was seeing 16± on the clock after I touched, rolled over and looked so times were under that

    pull 8 x 100 free moderate on 1:40, breathe every 3 the whole way and try to keep the stroke count the same.
    (with p&b, kept these between 1:20 to 1:25 spl at 14-15)
    Total: 2800 yards
  10. KONA

    Since this is the land of coffee, I thought I would make my fellow caffeine junkie friends jealous by saying how great the local brew is.

    ....and check this out:

    (makes you wonder what they'll think of next?)

    swim and photos coming soon........ stay tuned.

  11. Mon Mar 15th 2010 double at noon

    by , March 15th, 2010 at 04:53 PM (Ande's Swimming Blog)
    Mon Mar 15th 2010

    DOUBLED TODAY think I went over 8500 or 9000 for the day


    Swim Center
    scy, main pool, Blocks
    Whitney coached
    Noon to 1:15
    swam with Larry, Pat Evoe, & Trent Turner
    beside James, Jon, Tyler & Besmir
    dove in on 12:07ish
    wore B70 legs

    warm up:
    500 easy

    Main Set

    5 ROUNDS OF 7 x 100 fr
    3 x 100 fr on 1:20 right into
    4 x 100 fr on 1:10
    then rested around 1:40 before beginning next set

    round 1 held 1:03's to 1:02's
    felt really good on these & slipped into an easy speed distance gear, felt way better than this morning

    round 2 held 1:03's

    round 3 held 1:03's

    round 4
    was kick with fins, but i didn't wear fins
    went into the set thinking we were going to do
    3 on 1:30, 4 on 1:20, but my lane leaders changed it to
    3 on 1:25, 4 on 1:15 (so I skipped a 50 from the 3rd 100 on 1:25
    then made all 4 100s k on 1:15)

    round 5 was kind of hurting from the kick & was thinking we had another round after this one that I was going to pound, so I took it easy, miscounted, and skipped a 50m then found out that was it.

    4 x 50 on 1:15
    25 SDK fast from a dive, 25 easy

    25 SDK fast
    jon timed
    roll off block
    went 10.5

    2010 MEETS:

    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated March 15th, 2010 at 05:00 PM by ande

    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 Workout -03/16/10

    by , March 15th, 2010 at 02:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 200 3:00
    4 X 100 1:30
    2 X 200 3:00
    3 X 100 1:30

    2 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick 1:00

    12 X 50 1:00
    odd: free
    even: stroke

    1 X 100 free easy 2:00
    2 X 50 stroke 1:00
    6 X 25 stroke :45
    Three times through, break between rounds.

    6 X 150 free 2:30
    odd: moderate
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. Mon Mar 15th 2010

    by , March 15th, 2010 at 01:43 PM (Ande's Swimming Blog)
    Mon Mar 15th 2010

    might do a double today

    I'm going to be in Orlando FL
    Tue Mar 23rd - Sun Mar 28
    just found out the 2010 Dixie Zone Championships are there that weekend, think I'm going to enter a few events

    Lifted this morning

    Swam yesterday
    with Max & guest David Kahn
    pretty much took it easy/recovery day
    did a 50 roll off blocks in 21.8


    Swim Center
    scy, main pool, Blocks
    Whitney coached
    6:30 - 8:00
    swam with Chris
    beside Max & Kelly definite spring break attrition
    dove in on time
    wore B70 legs

    warm up:
    2 rounds of
    150 150 150

    Main Set

    5 x 9 x 100 fr
    4 x 100 fr on 1:20 right into
    4 x 100 fr on 1:10
    100 easy

    on round 5 I did a hard 400, went 4:11

    4 x 50 on 1:15, 25 SDK fast from a dive, 25 easy

    25 fly fast
    whitney timed
    roll off bulkhead
    went 10.0

    2010 MEETS:

    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated March 15th, 2010 at 04:56 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  14. Long Course!

    by , March 15th, 2010 at 09:46 AM (My non-workout blog and random thoughts)
    The NMSU Natatorium outdoor pool was reorganized over this weekend to long course. It was really wonderful to swim the full length of the 50 meter pool.

    Although I take some pride in my turns and push offs, I really enjoy swimming without having to turn so often. The feeling of taking stroke after stroke in a long course pool is absolutely wonderful. I enjoy the beauty of the morning, the coolness of the water, the many, many shades of blue in the pool as well as the view of the sky and occasional bird (a benefit of swimming backstroke).

    It takes me about 8-10 strokes per length (backstroke and freestyle) in a 25 yard pool - swimming at a moderate pace. Now that the pool has been converted, I take around 25-26 strokes per 50 meters swimming at a moderate level of effort. While I know that "distance-per-stroke" is important, I have never been able to increase my speed and maintain the same stroke count. In order to swim faster my turnover rate dramatically increases. Perhaps a real coach could help me in this area.

    Besides the sense of peace that comes with swimming in a 50 meter pool, I believe that you get stronger and gain a psychological edge when you return to race in a 25 yard pool.

    Atlanta note: made my hotel reservation; need to enter the meet and make travel arrangements. I'm very hope to have the opportunity to swim fast at this meet. It is the last chance to use the "cheater" suits!

    BTW, my personal feeling is that the suits should not be banned at any level of competition. IMHO the suits are analogous to advances in pool design and lane-line technology. My first (and only) high school race was in a pool with no gutters and ropes for lane lines. There were no turn guides on the pool walls or "black lines" on the bottom of the pool. It was just a cement tank retrofitted for a swim meet. No swimming purists have advocated for a return to such pools. I view the advance in swim suit materials to be similar to that of pool, starting block and lane line technologies.
  15. Very tired but seemed to be very fast

    by , March 15th, 2010 at 08:30 AM (Mixing it up this year)
    I was tired from the weekend yet had some really good speed in the water. I am kind of puzzled by this.

    5x200@3:30 Free all were well under 3 minutes which is aweful fast for my warmup, usually I am 3:05ish until the muscles get warmed up
    500 Free kick w/fins every 3rd 25 fast
    5x100@2:00 Free kick w/fins as 25 right side, 25 left side and 50 on back
    5x100@2:00 Fly w/fins as 25 right arm, 25 left arm, 50 full stroke was holding 1:32's on these
    5x100@1:30 as 50 free/50 back w/paddles & bouy held 1:24's
    10x50 from dive as 20 yard breakouts then shut down with easy free alternate free and fly
    200 Free easy
    100 Free easy
    200 Free easy

    Total 4000 yards
  16. Better late than never

    by , March 14th, 2010 at 10:53 PM (Mixing it up this year)
    This is the workout from Saturday. I was trying to get my swim in, start the girls on their workout and then leave for Sectionals in Charlotte so that I could get there before finals.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd sprint kick
    5x100@:10R Fly kick w/fins as 50 on back, 25 on right side, 25 on left side
    10x50@1:00 Fly w/fins cranked on last one went :34
    5x100@1:30 Free w/paddles & bouy

    Total 3000 yards

    I did make it to Charlotte with time to spare and get situated in our hotel. It was a good meet but McKaylin was not happy with her time even though on a 1650 adding 5 seconds is nothing. I think she did really well for her first really big meet.
  17. Cleaning out some cob webs

    by , March 14th, 2010 at 10:17 PM (FREEDom)
    Mar 14 LCM
    Last week's training was less than I had hoped. I did swim Sun, Mon, traveled Tues 12 hrs in a car, swam Wed AM, did not hear my alarm on Thurs, went to swim Fri AM, only to arrive and the pool was closed due to storms... in an indoor pool. I'm used to that swimming outdoors in the summer in FL. Travel back on Sat, another 12 hrs, so today's swim was not about hurting myself, just about getting some of it back after being out of the water and recovering from traveling.

    warm up

    4 x 200 on 3:00
    200 kick with fins

    6 x 150 on 2:20 pull paddles, pb, snorkel
    200 kick w/ fins

    8 x 100 on 2:00 as
    - 1 x 100 drill
    - 1 x 100 swim
    - alternated back and free

    10 x 50 on 1:00 kick w/ fins, easy down, fast back

    200 easy warm down


    felt tight, so this was just about trying to get some feel back. Will try to hit it hard again tomorrow.

    I'm entered next weekend in the St Pete USMS meet... the 40th annual! Unfortunately, its not looking like I'll make it after all. I was sooooo looking forward to swimming that 1650 on Fri night. But its a big weekend down here, and I can't do it all. Too much to choose from:

    • MacDill AirFest
    • 12 hours of Sebring
    • Transitions PGA Tour Golf
    • St Pete Masters 40th annual masters meet
    • My parents are moving in to their new house.

    I can only do so much.
    Swim Workouts
  18. Diving In!

    by , March 14th, 2010 at 09:20 PM (Swimming, Life, and Other Stuff!)
    After cooling down today I hopped up on the blocks to test my new goggles with a dive. Our state meet is 2 weeks away so I am starting to work on all the little details that help keep a 2 day meet stress free. One of my team buddies noticed I was doing an "old-fashioned" fall-in-the-water start so he helped me begin working on a "new fashioned" track start! He said I was looking pretty good after a few and agreed to help me tweak a bit on Tuesday and Thursday!

    This week I'll be attending the AAHPERD National Convention in downtown Indy!!!! I've always wanted to go to a National Convention! It seems like they are always too far away and the school doesn't pay for things like that. This year is my chance! I am psyched! My Principal gave me Tues/Thurs/Fri off. The PTO paid my $600.00 registration fee. I am ready to rock and roll!

    I didn't go to the Lousiville meet. I just simply got out of the mood. The time change coupled with a slightly sick stomach doused out any previous motivation i might have had. In retrospect I'm glad I didn't go, I felt sluggish and stiff in practice this morning so it was a good calll.

    Today's workout:

    **800 Freestyle Warm-up Swim
    **4 X 150 Free on 2:30
    **200 Flutter Kick (w/sissy fins)
    **6 X 75 on 1:30 (odds free/evens stroke)
    **5 X (25 Hard on :30/ 25 moderate on :45/ 50 Hard on 1:15/ 100 recovery swim on 2:00)
    **200 cool-down easy

    Tomorrow morning 5:00 a.m. @ the Monon Center. I've got a long after-school meeting ! I think monday meetings are a terrrrribbbble idea!!!!! I wish I could just go home and play with the pug princess!
  19. To the Weight Room

    by , March 14th, 2010 at 08:28 PM (Elise's Fitness Fun)
    Feeling much stronger today, so headed to the weight room to get back on track. I did a very light workout on Friday to crank it back up, but today was a little bit more aggressive.

    Bench press: bar x 5, 65 x 10, 75 x 8, 85 x 6

    Leg press: 150 x 10, 170 x 8, 190 x 6

    Lat pull-down: 100 x 10, 120 x 8, 140 x 6

    Squats: 1 set of 20 with bar

    Military press: 40 x 10, 45 x 8, 50 x 6

    Bicycles: 1 set of 100

    Good morning darlings: 1 set of 50

    Toe raises: 3 sets of 10

    Torso twists: 1 set of 20

    The last six weeks, between tapering and being sick, have been pretty light for me. For this reason, I'm not going to do any more swim meets between now and Nationals. I love meets, but they take something out of me mentally and physically. There is only 9 weeks left until Nationals. For me, that means 7 weeks of hard training and a two week taper. It seems to take me a bit of time to recover from a meet, so any meet during the the 7 week period will probably hurt me rather than help. Plus, the closest meet in the next 9 weeks is 2.5 hours away and it is the only one within a 5 hour drive. Think I'll conserve money and time for Nationals.

    Son seems to be very fired up about running. When we were up at the Y today (he plays basketball while I lift), he saw a brochure for a 5k and 1k. He picked one up and told me he wanted to do both races.
  20. Sunday, Mar. 14

    by , March 14th, 2010 at 07:15 PM (The FAF AFAP Digest)
    No change, except for my head cold feels better. I think I have some version of the flu, since I still have a fever and funk. I couldn't get up for even a small swim today. As I understand it, the flu usually hits you like a ton of bricks, very fast. That's basically what happened to me. I was swimming fast one day and very sick the next.

    I know this is a typical paranoia when you're sick, but I feel like I am totally out of shape and have lost all conditioning after some relative rest and then getting sick ... We'll see. My daughter, who is in a funk herself, says I shouldn't swim next weekend because I'll be disappointed swimming after the flu and in an inferior suit. She must have been talking to Jimi! If I'm over this, I'll probably still go and swim my 50s just for fun. I'm not so sure about the theory of "sick + rest + subsequent PBs" as it applies to masters though.

    On an odd note, one of Mini's friends at Senior Champs was DQ'd for "unsportsmanlike conduct." I asked Mini about it. Turns out, her friend was DQ'd for wearing an FS II kneeskin that she didn't know wasn't on the approved list. Of course, the FS II is actually slower than the Pro/Pro-Elite that most are wearing, so it makes no sense ... And, grr, my kid snagged her (our) kneeskin on something during warm up and there is a hole in the first layer of material. Wow, got a LOT of use out of that suit, which was almost as expensive as a real cheatin' B70 ... And I had been planning on wearing it next weekend.

    No matter what, I'm going to drag myself to the pool tomorrow. Going to attempt to do some RC exercises for 5 minutes now.