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  1. Friday's Workout

    by , July 12th, 2009 at 11:31 AM (A comfort swimmer's guide to easy swimming)
    7/10/09

    Friday was a bit of a disaster. While setting up the flags, I slipped and fell. I now have a huge bruise on my thigh, a scrape on my forehead and a black eye (I look like I was in a bar fight). So I didn't get to swim Friday morning. I did go in after work and do a short swim but it didn't go very well.

    300 swim alt. 75 free/75 back
    200 IM drill
    200 pull alt. 50 free/50 back

    swim 7 x 125
    (These were supposed to be rotating IM but my shoulder was cranky and fly hurt a bit so after the 1st one I did the a mix of back and free on the rest)
    50 easy

    swim 8 x 25 choice on 40: odds first 12.5 fast, evens 2nd 12.5 fast
    (these went ok. Did free and back. Am really starting to feel my kick.)

    swim down 100 easy
    --
    Total: 1925 meters
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  2. soaking saturday

    by , July 11th, 2009 at 11:23 PM (Swimming, Life, and Other Stuff!)
    I woke to the sound of thunder this morning. Our am lake swim was foiled.
    I ended up doing a quick workout with some stroke at LA Fitness:

    *200 Freestyle warm-up 3:30 int
    *2 X 100 Freestyle on 1:45 int with paddles
    *4 X 50 Freestyle on :55
    *8 X 25 freestyle on :30 (breath pattern 3, 5, 3, 6, 3, 7,3, 5)
    *Do this set 4 X with IM Roll on Stroke
    100 IM on 2:00 int
    100 stroke on 2:00 int
    2 X 50 Stroke on 1:15(fly/breast) 1:00 (free/back)
    4 X 25 stroke on ;30
    *100 IM cool-down
    2,500 scy

    Tomorrow we are aiming for another lake swim in the am. followed with a fresh waffle brunch on the deck!!
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  3. A Good Workout Week

    by , July 11th, 2009 at 09:17 PM (Elise's Fitness Fun)
    Had a good workout week. Totals are as follows:

    Swim: 4 workouts for a total of 11,397 yds
    Run: 3 workouts for a total of 10.5 miles
    Weights: 2 workouts with heavy weights

    One more week of really hard work. Based on the observations and suggestions of Chris Stevenson and qbrain, I am only going to do one more week of lifting weights. Once I stop the weights, I'll do one more week of body weight exercises and two more weeks of core work. I can tell my body will thank me. I am really thankful to Chris and qbrain for pointing out the likely reason for feeling broken down.

    Today when I was swimming, I was not sore, but I just felt tired. Most of my workout was basically a long warm-up leading up to the AFAP swims.

    I have some lofty ideas about some running races in October, so I'll keep my running up until 10 days before Nationals. All my runs will be easy up until that point. I might do some HIIT on the treadmill this week, but will definitely go into easy mode by the end of the upcoming week. I will literally have to hit the ground running right after Nationals if I have any hopes of having a decent race in October.


    Got my final swim and run workouts in for the week today. Swim workout is as follows:

    Warm-up:
    200 swim
    200 kick
    200 pull

    5 x 100 free - descend on 1:30

    4 x 100 dolphin kick with board (no fins) -descend on 1:40

    4 x 75 back pull with paddles - descend on 1:10

    4 x 75 fly - 25 rt/25 lt/25 fast fly - on 1:30

    4 x 75 bk - 25 rt/25 lt/25 fast bk - on 1:30

    4 x 75 fr - 25 rt/25 lt/25 fast free - on 1:30

    100 easy

    4 x 50 - 25 underwater/25 fly with fins on 2:30 - AFAP

    200 recovery swim

    4 x 50 - 25 underwater/25 free with fins on 2:30 - AFAP

    200 easy cool-down

    3600 SCY

    Did my swim in the early afternoon in the outdoor pool I enjoy so much. The pool happens to be 45 minutes from my house, but it is worth the drive. I take my 10 year old son with me and he plays on all the cool slides while I swim in the adjacent lap pool. He loves the pool and is very social, so he has not complaints about me dragging him along for the ride. I usually go through a drive-thru on the way home and get him a Big Mac and a milkshake as an additional reward. I'm also trying to get some poundage on him - he is 4'9" and only weighs about 68 pounds. Believe it or not, I'm good about not buying junk for myself when I go through the drive-thru. I usually get a diet coke or a Hi-C to drink.

    Early this evening did my 2.8 mile run. My neighbors all think I'm a workout nut. When I ran past one of my neighbors fixing his scarecrow out in his garden he yelled, "'bout too hot to be doing that, ain't it?"

    I replied back that I liked his scarecrow.

    Updated July 11th, 2009 at 09:53 PM by elise526

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  4. 7/11 LCM St Pete meet day 1

    by , July 11th, 2009 at 07:45 PM (FREEDom)
    Led off with the 1500. Seeded with a 19:00, swam a 18:50.29. 1st 100 was a 1:10.99, then settled in into a 1:15+ pace until 1200, then 1:18, some 1:16s, then a 1:14. I was hurting... I actually did a a few strokes of back at the 800 and 1200. I was tired, OK? Needed to check my splits in that scoreboard behind me. I have not really swam the 1500 all out, as I usually do an 800 (split 9:56.60), so if I can keep from doing that backstroke crap, I can drop a few seconds. Overall pretty happy with the time... anything under 19:00 was good with me. But room to improve. And glad its over. My triceps and lats tightened up terribly when I started to warm down. I could hardly warm down they hurt so bad. And as expected, it pretty much affected my swims the rest of the day.

    Glad to have a couple of hours before my next swim (the next event). Thankfully the 1500 was seeded fast to slow, hence the rest. Swam the 200 back in 2:34.80, split 1:15.79 2:34.80 (1:19.01). OK with that swim, but could feel the 1500, but not as bad as I thought. Beat my seed time by 0.20!

    Then came the 200 free. Ugh. This is where I really felt it. 2:13.95. Seeded with a 2:11.0. Oh well. Split 1:04.33 2:13.95 (1:09.62). Pretty ugly. I swam this meet a couple of years ago and did not swim the 1500 or 200 back before the 200 free, and went 2:09. Another local SCY meet also has a similar event order of 1000, 200 ba, 200 fr, and if I swim the 1000 and 200 ba, my 200 fr slows down by about 2 - 3 secs. So, today's lesson, swim lots, or swim fast. Chose one.

    Had about an hour rest. Swam a relay somewhere in there, and jumped early and got DQ'd. Then swam the 100 free. Went 59.06. Out in 28.0 by hand timing. Off my fastest by more than a second, and went 58.3 I think last year at the Colonies Zones, but pretty OK with it considering all the other swimming.

    Warmed down a bit, and swam another 200FR relay 160+ with Eduardo (29), Matt(28), George(56), and I (50) anchored. Went 1:48.+. Almost beat the SPM 120+ relay. Had a good race as Eric of SPM dove in just before me, but I caught about 1/2 way...but could not get past him, and he got me on the touch. Fun race!

    Tomorrow is the 400 free first event again seeded fast to slow, so I'll get some extra rest, which will help. Have the 50 and 100 backs, and 50 free at the end, which I'd like to do well in... my 50 splits on the relays were slow around 27.0, so not so sure. I've not been doing much sprinting. Its the last event, so nothing to hold back!
  5. Saturday 7/11 - Long Day

    by , July 11th, 2009 at 07:28 PM (Mixing it up this year)
    We started early this morning. The girls and I swam long course at the aquatic center in Savannah. They are getting so fast so quickly.

    400 Free
    400 IM drill
    500 Free kick w/fins every 3rd 25 sprint
    500 free
    5x100 @ 1:50 Free
    8x25 @ :45 IM order
    250 kick
    250 free warm down

    Total 3000 meters

    After practice we had a birthday party outside all day. I am so tired.
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  6. Saturday, July 11

    by , July 11th, 2009 at 06:57 PM (The FAF AFAP Digest)
    Had 2 snappy workouts today. My weights session was interrupted by seeing an old friend. Had to catch up on life and her marathon training. My swim was cut short by a "hygiene accident" at my gym pool, forcing me to drive to another pool. My 3 kids have never closed down a pool; it's so frustrating when this happens. Anyhoo, here's what I got in in "less is more" fashion (which is probably good, as I'm still dragging some).

    Weights/Drylands:

    tricep press, 50 x 3 x 10
    seated narrow grip row, 80 x 3 x 10
    leg press, 210 x 3 x 10
    deadlift, 80 x 2 x 10
    (trying to do these in explosive fashion)
    bent over rear delt fly w/12.5 DBs, 12.5 x 3 x 10
    elevated crunches on bench w/10 lb weight held by feet, 2 x 25
    external and internal rotators, 10 x 3 x 15, each arm
    "chops" w/stomach on bosu w/3 lb weights, 3 x 2 x 25
    seated straight arm dips for RC, 2 x 25
    3 position arm extensions, 2 x 15

    Swim/SCY/Solo:

    600 variety warm up

    6 x 75 (50 back w/ 10 & 8 SDKs + 25 feet first scull)

    6 x 50 single arm fly @ 1:00

    6 x 50 breast @ 1:00
    (My daughter told me I need to squeeze my elbows together at the end of the pull. Never really focused on that. Duh. Had more DPS.)

    50 EZ

    6 x 25 shooters (3 dolphin, 3 flutter)

    50 EZ

    6 x (25 AFAP free or back + 25 EZ + 25 easy speed fly + 25 EZ)

    100 EZ

    Total: 2600

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

    Food:

    Breakfast: 2 slices of Ezekial bread w/peanut butter
    Lunch: Salad w/romaine, chicken, flax seeds, tomato, avocado, currants, peppers, blueberries
    Snack: StrawnanaBerry smoothie
    Snack: G2 & balance bar after weights, endurox after swim
    Dinner: Lobster, steak, corn on the cob, sliced tomatoes, french bread, key lime pie

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

    It's less than 4 weeks out from Nats. I'm not exactly feeling as beastly as planned (tired, naggy shoulder). Haven't quite decided on when to quit weights. I notice Q said 3 weeks out on Elise's blog. I'm worried, though, that that much time off my worsen the shoulder situation. So I may taper weights during week 3 and then drop weights (but not RC) for 2 weeks.

    Updated July 11th, 2009 at 10:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Fricking Friday

    by , July 11th, 2009 at 12:59 AM (Swimming, Life, and Other Stuff!)
    LCM solo swim at Carmel High School. Normally the pool is set up scy during the lunchtime swim. I was surprised to find it long. I had to make up a quickie workout since the other wouldn't work in this pool.
    *500 Swim build speed
    *5 X 100 on 2:00 interval
    *400 Swim with Paddles
    *2 X 200 on 3:45 interval
    *300 Swim Hard
    *3 X 100 Free on 1:50 interval
    *200 IM swim
    *4 X 50 IM Roll rest 15 sec
    *100 Free Hard
    *100 Back easy cool down
    3,000 LCM

    There was a big group of kids with "Great Swim Team" shirts on deck when I finished. I found out they were from Evansville, IN for a 2 day trip to the senior nats. They were catching a workout at CHS before heading back down to the natatorium for the finals tonight. FUN!

    NASTI"S are swimming in the lake Sat. and Sun.
    Our club team host's their annual Enchanted Forest Meet so we are without a pool.
    Next summer we are hosting the National 10K Championships at Morse Reservoir. The 5k loop on Morse is very easy to follow/sight. At this point I think I am doing the 10K. It will be my first and probably my last 10K.
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  8. Fridays little workout

    by , July 10th, 2009 at 11:04 PM (Swim like an Orca, but faster !)
    Aquasol Masters - 5:30-6:30 PM
    Coach Janine (with cameo appearance's by Coach Steve)


    Warm (Jumped in early, 200 FR, 100 FR w/snorkel, 100 K, 200FR)

    IM Set
    100 IM on 2:00 ( fins on fly and back, then dropped them for breast / free 1:25)
    50 IM Kick (Streamline Fly / BK) 1:15 (1:30)
    100 IM on 2:00 ( fins on fly and back, then dropped them for breast / free 1:25)
    50 IM Kick (Streamline BK / BR) 1:15 (1:30)
    100 IM on 2:00 ( fins on fly and back, then dropped them for breast / free 1:30)
    50 IM Kick (Streamline BK / FR) 1:15
    100 IM on 2:00 (1:30) no fins
    50 IM Kick (Streamline BR / FR) (1:00)

    Pull Set
    1000 Pull (Paddles and Buoy)

    50's
    10 x 50 FR on 1:55
    10 x 50 FR on 1:50
    5x50 FR on 1:45 (we skipped, outta time)

    Cool Down 150


    3350 SCY

    Left shoulder still sore, kinda feels like a pulled tendon, but not so bad that I can't swim, I just breakout the Aussie fins for fly.
    When I first started the IM set I noticed the guy next to me was kinda pulling ahead then just smoked on the BR...Thought is was Mike on RedBull, but a new to me swimmer, named Chris.
    Its a lot more fun when you have someone in the next lane who can go stroke for stroke and occasionally, blow you away.
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  9. Why am I broken down?

    by , July 10th, 2009 at 09:50 PM (Elise's Fitness Fun)
    Got in a quick weight workout at the Y. Had to cut it short in a few areas to get to dinner on time.

    Bench press: 2 sets of 95 x 8
    Lat pull-downs: 110 x 10, 130 x 8, 150 x 6
    Military press: 2 sets of 50 x 10
    Triceps press: 2 sets of 40 x 10
    Alt. hammer curls: 2 sets of 15 x 10

    Pull-up/push-up set:
    3 pull-ups
    20 push-ups with bosu ball
    2 pull-ups
    10 push-ups with bosu ball

    Core work:
    25 crunches with Swiss ball
    25 bicycles
    25 good morning darlings
    25 back extension

    Toe raises: 10 front, 10 outward, 10 inward

    Question: I'm only swimming around 10,000 to 11,000 yards a week (still have to get in my workout tomorrow - am at 7500 for this week) and lifting twice a week. Yesterday, I could tell when I was swimming that I had that broken down feeling in my arms. How could this be? I'm not doing that much. Or am I? I've been lifting heavy weights, but surely I wouldn't feel that broken down with only doing it twice a week. I'd love to hear any thoughts on this.

    Updated July 10th, 2009 at 10:04 PM by elise526

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  10. Friday, July 10

    by , July 10th, 2009 at 08:08 PM (The FAF AFAP Digest)
    As I anticipated, I only had time for a short am swim this morning:

    Swim/SCY/Solo:

    Warm up:

    700 variety swim, kick, drill

    Sets:

    10 x 25 shooters @ :35

    8 x 100 backstroke kick w/fins (no time to dally!) @ 1:30

    50 EZ

    8 x (25 AFAP free + 25 EZ + 25 scull)

    100 EZ

    Total: 2500

    Off to do some RC exercises!

    Food:

    Breakfast: oatmeal w/apple, cinnamon & brown sugar
    Post workout snack: endura, cliff bar (which apparently had oatmeal and soy in eat -- didn't taste very good!)
    Lunch: cheese & chicken burrito; smoothie w/berries, papaya etc
    Snack: peach
    Dinner: Salmon, veggies sauteed in olive oil

    Updated July 10th, 2009 at 08:21 PM by The Fortress

    Categories
    Swim Workouts
  11. This 'n that

    by , July 10th, 2009 at 03:17 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Not too much new to report.

    It's been pretty quiet on the USMS threads of late, and virtually nothing of note has happened on my vlog.

    I really apologize--normally I like to keep things interesting.

    Normally I like to keep things hoppin'!

    Let's see. Hmmm dee dum de dum. What's new in the life of Jim?

    Well, tennis went pretty well yesterday.

    I was leading my good-natured Irish nemesis, Sean O'Dublain, 5-4 in singles when the other two guys showed up and we switched to doubles for the next 3 hours, during which my team won 3 sets to 1.

    That was pretty interesting.

    What else?

    Oh, oh! I have been reading up and interviewing experts about the evolution of infectious pathogens, including the recent variant H1N1, the same basic Type A model as that responsible for the 1918 Great Influenza that killed so rapaciously circa WW1. It's the fear of a redux of this dying doughboy scenario that has promoted so much national handwringing in infectious disease circles.

    The good news for hypos like me and Leslie is that the evolutionary biology community seems less concerned with the possibility of mass disaster come this fall and winter. For reasons way too complex to try to summarize here, and perhaps a bit far afield from swimming anyhow, though the flu does leave ones head swimming, just trust me when I say that there is reasonably good reason to suspect that the flu will quickly revert to type, i.e., killing at a rate between 1 out of 1,000 to 1 out of 10,000 infected victims.

    Not great if you happen to be one of those ones, but really, a fairly typical virulence rate. Nothing to get your undies, as they say, in a bunch over, unless your bunched undies become drenched in blood, in which case, well, let's just leave it at that.

    Hum de dum dee dummmmm... What else?

    Oh! My $80 gently used B70 arrived today thanks to the incredibly generous Neill Wallace of Washington, D.C., who sold me his model at a deep discount.

    Unlike some excellent swimmers out there, including one whose name is occasionally used as a synonym for the verb meaning "to sandbag to an extreme, almost pathological degree," I am not the kind of swimmer who has "boyphobia," by which I don't mean "fear of male children" but rather "fear of the boys", also known in Mexican slang as "el temor horible de los avocados."

    It turns out this is a remarkably common phobia amongst the more macho of the male swimming ranks. I have heard through the grapevine, for example, that boysphobia is rampant on the University of Texas men's swimming team.

    Given what their mascot, the Longhorn Steer, has been through, I suppose I can understand how anything related to the testes might provoke, well, a certain testiness.

    Anyhow, thanks to my absence of this particular phobia, I was able to get myself quite a deal on the soon to be illegalized B70 suit, one which all us truly great competitive masters swimmers like me both shun intellectually but wear shamelessly whenever we can.

    The suit's arrival, however, brings a bit of a dilemma. Recently, I have found--thanks to Jeff "Little Devil" Roddin's recommendation--another type of suit that is an excellent and fully legal alternative to the Nero. Anyone can purchase this alternative competition costume through one of our organization's great sponsors: Swimoutlet.com. http://www.swimoutlet.com/product_p/7543.htm (It has received almost 6* rating from customers who have bought it, and it's price tag--$29.95--puts it within reach of even Democratic Party members like me.)

    What's more, though I bought mine in SwimOutlet.com's "men's section," I am pretty sure this suit is designed for unisexual wear.

    And man is it fast!

    I was able to try racing in it for the first time at a recent "fun" meet where some former NCAA champions and Olympians came, not to race per se, but to work on their health in a racing environment. I must say that not only did the suit help me swim fast, it was super-lightweight and highly attractive to the ladies.

    In any event, I shall post a picture of myself wearing this suit. ( I have asked a professional illustrator to make sure that this doesn't violate any kinds of posting code decency standards on this forum, and I am virtually certain it will pass muster. We sent it for pre-approval to the Adult Swim Purity Board, which gave it enthusiastically erected thumbs.)

    I would, however, caution the prudish and/or prone-to-swooning vlog visitor that a fair amount of man mountain musculature, with its hirsuite coat of Jim fur that just seems to invite distaff snuggling, is on display. This may provoke complex feelings within the transmission cable that shuttles back and forth between the reptilian part of your brain and the lobes wherein doth dwell your religious sentiments. These complex feelings can, I suspect, be troubling. If you have had such episodes of ambivalence in the past, while perhaps viewing the underwear section of your Sears catalog, I strongly caution you to turn away now before viewing the picture.

    For those of you who do not turn away, especially if you are moved to leave comments, I beseech you to do so in good taste and with maximum decorum. Nouns, pronouns, verbs, adjectives, adverbs, conjunctions, and prepositions: please feel free to use all these major parts of speech.

    But please, out of concern for those in our ranks who may not have had the same advantages as we have had, who may have, indeed, lacked full and proper schooling on all eight official parts of speech, or who perhaps had their schooling in grammar so recently that they do not have any recollection of what interjections were once routinely referred to, please, please, please, I must therefore insist, do not ejaculate.

    That, as my erstwhile octagenerian spinster of an English teacher, Miss Hutchinson, used to put it in 1961, would be "a real boner."

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  12. Was going to meet with a coach one on one today....

    but they had an emergency. The plan is to meet monday. I hope to have them look at my stroke and see where to go from there.

    I sent in my form to do the Amelia Island race 5k on July 18 on my way to pick up my Mom in Fla and fly with her to my brother's wedding in SF.
    Maybe I will find a pool in Marin County to swim.
    Anybody out there have any ideas?

    500 IM drills
    500 dophin kicks
    8 x 50 on 50
    12 x 10 on 25
    400 swim. Focusing on free stroke.

    Timed my 50 and 25
    50-35.38
    25- 16.08
    Nothin to write home about, but I am very happy with the 50 time. In a race with a dive maybe I would break under 34.

    remembered my sneakers and shorts and went to the wieght room. Did stomach crunches, leg press 10 time 110lbs. Leg curls and extension. About 7 times 35 lbs.

    Oh ...last night we did our first night dive in the quarry!

    Updated July 10th, 2009 at 03:14 PM by flippergirl

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  13. Sarasota Y Sharks Masters 5:30 Workout - 7/13/09 - LCM/SCY

    by , July 10th, 2009 at 01:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    3 X 100 2:00
    4 X 100 1:50
    5 X 100 1:40
    8 X 50 kick 1:15
    4 X 50 stroke 1:15

    SCY

    1 X 300 IM 5:15
    4 X 50 fly 1:15
    1 X 200 IM 3:30
    4 X 50 back 1:15
    1 X 100 IM 1:45
    4 X 50 breast 1:15


    1 X 50 build 1:00
    1 X 75 fast 1:30
    1 X 50 easy 1:00
    Swim the set 4 times through. Choice.


    6 X 25 :45
    Build to race finish

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  14. FAST Fri Jul 10th, 2009 zones is 8 days away

    by , July 10th, 2009 at 10:48 AM (Ande's Swimming Blog)
    Fri Jul 10th, 2009

    right shoulder felt fine


    Phelps 100 Fl WR

    Mens 50 free A Final

    50 Free B final

    Womens 50 Free A final

    Men's 100 fly B Final

    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with amy brandon, ned matt nate mike tyler chris & jon
    dove in first

    wore B70 legs

    Warmup
    500
    400
    300 k
    200
    100


    Main Set:
    Zones Swimmers
    Assigned: 50 fast for time, 100 fast for time, 200 fast for time

    Practice Swimmers
    Assigned: 15 x 200 on 4:00 best ave

    since I'm swimming the 1500 & the 400 IM at zones I decided the 50 / 100 / 200 was too short and modified the 15 x 200's

    All Free
    01) 100 1:10
    02) 100 1:09
    03) 200 2:21
    04) 100 1:09
    05) 200 2:19 caught chris at the 150
    06) 100 1:06 dove
    07) 200 2:17 dove
    08) 100 1:06 dove
    09) 200 2:17 dove
    10) skip
    11) 100 went 1:04 dove
    12) skip
    13) 100 went 1:02 dove
    14) skip
    15) 200 went 2:11 dove, out in 1:03

    100 easy


    NEXT MEET

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

    Who's coming

    8 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 10th, 2009 at 11:00 AM by ande

    Categories
    Swim Workouts
  15. doubles

    9 swim sessions in 5 days so far this week 41,218yds.
    i'm loving the doubles.... lcm in the AM and scm or ow in the eves... ow on the weekends.
    http://www.usms.org/myusms/flog/


    i'm resting it a bit today, though i will get in a few thousand yards of easy swimming after breakfast.

    2 mile national championship at canandaigua tomorrow.

    Updated July 10th, 2009 at 01:10 PM by chaos

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  16. Friday 7/10 - What did I do

    by , July 10th, 2009 at 08:57 AM (Mixing it up this year)
    Today I got adventurous.

    500 Free
    400 IM
    300 Free drills, finger tip drag, catchup and fists
    200 IM
    100 FLY

    500 Free kick every 3rd 50 Sprint
    12x50 @ :05 R paddles and fins IM order yes I did paddles on FLY

    5x100 @ 2:00 Free easy 1/3, Sprint 1/3 in and out of turn from 15 meter mark to 15 meter mark, 1/3 Easy my kick felt great on the sprint part

    500 Free warm down

    Total 4000 meters

    This evening I just felt like doing a warmup so we did 5x100 @ 1:45

    Total 500 yards

    Updated November 26th, 2009 at 05:31 PM by Donna

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  17. 7/10 LCM 5:30am - last swim before the meet!

    by , July 10th, 2009 at 08:33 AM (FREEDom)
    Not able to swim until 6am due to some heat lightning. Been having a lot of rain last day or two. I was still able to swim what I planned, which was an extended warm up rather than a workout.

    Swam with Eduardo. Water temp was good.

    Warm Up [1400/1400]
    600 swim
    4 x 150 as 50 dr, 50 k, 50 sw
    4 x 50 build

    Set 1 [500/1900]
    3 x 100 on 1:30 @1500 pace
    - I shed my drag suit, and had my Speedo Endurance (too tight) jammers on. Did 1:13, 1:13, 1:15. My target pace is 1:15 or better. These were easier, and I swam faster, than just a couple of days ago.

    200 easy

    Set 2 [600/2500]
    4 x
    50 on 1:00 easy/drill
    50 on 1:00 smooth/pace
    200 easy

    Set 3 [200/2700]
    4 x 50 on 1:30
    25 fast, 25 easy

    Warm down [200/2900]
    200 easy

    Also stretched for about 15 minutes in the gym.

    Felt pretty decent in the water. Resting yesterday (just did some stretching) seemed to help. Swimming without the drag suit also helps. I figure it may slow me down about 1 sec/50M in my workout swims.
    Tags: taper
    Categories
    Swim Workouts
  18. nasti thursday

    by , July 9th, 2009 at 11:43 PM (Swimming, Life, and Other Stuff!)
    Today was sunny, cloudless, and low humidity; a great Indiana day!
    I'm having a rough week swimming. I feel stiff, unnatural, and choppy....oh tired too. I have been steadily building yardage and intensity since April. Last week I hit an all-time high for speed and distance. I guess this week must be the payback. I am working through it and doing this weeks scheduled practices, it's just a big confidence sucker for me.
    I am going to sort of taper for Nats but my race of focus will be "Big Shoulders" ow in September.
    I am more interested in meeting (in person) all the forumites and bloggers than swimming the races. I'd call that a bad attitude but a good plan.
    I HEARD TODAY that there will be no 6th event at Nats. I guess that means there's a good turnout!
    Here's today's LCM workout:
    *200 Free swim wu
    *200 Kick (100 flutter/100 dolphin back)
    *2 X 100 ez stretch (back/free)
    *Factorial (at least that's what we call them Qbrain)8-7-6-5-4-3-2-1 (30 sec rest between each swim)
    *8 X 50 Free on 1:15 (Paddles on 3/4, 7/8)
    *4 X 50 free on 1:00 (sprint)
    *200 IM cooldown
    3,200 LCM
    I just heard Phelps got a wr in 100 Fly! I should have gone down there....I just get lazy, relaxed, and stay home. I don't think the Natatorium serves chardonnay.
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  19. Swim + Run

    by , July 9th, 2009 at 10:32 PM (Elise's Fitness Fun)
    Got a swim in at a nice outdoor pool. No backstroke flags, but at least there were lap lanes and pleasant water temps. I swam this afternoon, so the air was a little warm - about 90, but didn't mind.

    I went against my own words of only doing one endurance-oriented workout a week. Had wanted to do a more aneaerobic/intense workout with lots of recovery today, but I was short for time, so thought an endurance type workout would be the best type of workout.

    SCY

    400 warm-up

    4 x 100 free on 1:45
    6 x 100 free on 1:35
    8 x 100 kick with fins on 1:25 - Alternated doing 2 x 100 free kick with 2 x 100 back kick
    6 x 100 pull with paddles on 1:30
    4 x 25 AFAP fly on :45

    100 easy

    3000 SCY

    Tonight, hit the treadmill and ran 4 miles broken down as follows:

    1 mile warm-up at 6.0 mph

    2 miles - alternated 1 minute moderate/fast with 2 minutes easy:
    1 min. at 6.5 mph
    2 min. at 6.0 mph
    1 min. at 6.8 mph
    2 min. at 6.0 mph
    1 min. at 7.1 mph
    2 min. at 6.0 mph
    1 min. at 7.4 mph
    2 min. at 6.0 mph
    1 min. at 7.7 mph
    2 min. at 6.0 mph
    1 min. at 8.0 mph
    2 min. at 6.0 mph
    1 min. at 8.3 mph

    1 mile cool-down at 6.5 mph
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  20. What a b*tch, Thursday, July 9

    by , July 9th, 2009 at 10:27 PM (The FAF AFAP Digest)
    Could barely act like a "wanna-bee" triathlete today! I actually had to do some lawyering. I try to do as little of that as possible these days because I have my priorities straight, but I find I can't escape it entirely. And the whole evening was shot to hell as well. Fluck! (I checked the rules and it appears this is permitted.) All I could manage to do today was 30 minutes of spinning and eat some good food. And, despite all this good food, I still feel fatigued. Getting up early this week apparently did not agree with me, and I am going to neglect my children and remedy this situation next week. Hopefully, this won't get me in trouble with Smith By Marriage. My arms are also pretty sore. Could this be from the explosive lifting even though the weight was less?

    I did manage to buy myself a SR birthday present today though instead of the usual replacement designer sunglasses.

    Food:

    Breakfast: 2 slices of Ezekial bread w/peanut butter, blueberries
    Lunch: cheese and mushroom quesadilla
    Snack: smoothie of the day, this time with blackberries, blueberries and strawberries
    Snacks: plum, honey dew melon, apple
    Dinner: gazpacho, saffron coucous with red pepper and tomato

    I brought fruit to the meet with me this time, so I wasn't forced to down another hamburger. I foisted some off on my wee child who swam to a PB in the 25 free, proving that she is not completely a one stroke wonder. Up for tomorrow: Family Day at soccer camp (Is this really necessary?!) and Swim Team Movie Day: "Ice age, Dawn of the Dinosaurs."

    I did make 2 purchases at Whole Foods today: traumeel and coconut water. I have not imbibed it yet, but I am hoping for a reaction somewhat less strong than Jimby's. In general, I'm not a huge fan of coconut. I guess it could become a smoothie ingredient.
    Moving on to the chard now.

    Updated July 9th, 2009 at 11:44 PM by The Fortress

    Categories
    Spinning