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  1. Wednesday August 19, 2009

    I got to work just before 7am and swore up and down I'd leave by 4:00, 4:30 at the very latest. I walked out of there at 8:30. Hmmm ... I still got a nice little run in when I got home. If I can get through this week and next working out regularly it'll set a good tone for the school year.

    I'm planning on blowing off swimming tomorrow morning as we are outside and it's supposed to be storming. I'm hoping to go to spin class before coaching. This getting into shape thing is so great!
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  2. 8/19 Bike, Run, and a short swim

    by , August 19th, 2009 at 11:12 PM (FREEDom)
    7am Bike and Run
    I wanted to get another ride and run today, last major work before my triathlon on Saturday. I rode the Suncoast Trail... nice and flat, first thing. Just me and dragon flies out there at 7am... I must of run into a couple hundred of them... I knew when I hit one.

    After about a 2.5 mile warm up, there is about a 10 mile stretch uninterrupted by any intersection or traffic, so good for a little time trial. I rode it on the way out, and averaged 20.1 mph, rested a bit, and rode back in, averaged 20.6. Pretty happy with that, I guess. The tri will have about a 10 mile bike ride, so this is a decent test. I will need to ride a bit faster in the race, but I think I can go faster with competition.

    After the bike ride, ran 2.0 miles -- out to the 1 mile marker, and turned around. 9:05 on the way out, 8:30 on the way back. OK with that. Took a bit to get some decent rhythm after biking, and definitely tried to pick it up on the 2nd half.

    6:30pm SCY

    Regular masters workout. Beth coached. Water was slightly warm once I got warmed up.

    warm up
    400 300... cut warm up short, as George got in early and was ready to go

    5 x 100 on 1:35, emphasis on swimming strong between the flags

    "Super 50s set", as it was described by Beth
    Base interval :25 sec per 25
    #1 25, 25, 50
    #2 25, 75
    #3 50, 50
    #4 75, 25
    #5 50, 25, 25

    200 easy

    5 x 100 on 1:45 non-free... swam back.
    Only got the first in, the lightning, so that was it.
    Tags: bike, running
    Categories
    Swim Workouts
  3. Wed., Aug. 19

    by , August 19th, 2009 at 10:45 PM (The FAF AFAP Digest)
    45 minute spin:

    Only had time for a 45 minute spin on my indoor cycle today. I had planned a run, but my usual desire to run seems somehow to have deserted me. It's just too hot and my allergies are acting up.

    Spent a bit of time writing a very brief piece on the benefits of weight lifting for a new USMS Swimmer feature called "Both Sides of the Lane Line." I'm now waiting to see if my worthy (he would say superior) opponent in this endeavor will, as usual, put lipstick on a pig.

    Updated August 19th, 2009 at 10:54 PM by The Fortress

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    Spinning
  4. Slept In but back this evening

    by , August 19th, 2009 at 10:15 PM (Mixing it up this year)
    Since my shoulder was so back yesterday I decided to sleep in and just try to let it recover alittle. As the day progressed it did feel some better. So tonight I said I will just swim really easy doing free only while the girls swam some IM's.

    300 Free
    14x100@2:00 Free EZ didn't want to stress the shoulders just loosen them

    8x25@ 1:00 Free Sprint yes I did try to sprint and got better as I went

    3x500@8:00 Free pull with bouy only went 7:10, 7:20, 7:05 just nice and loose

    500 Free kick w/fins easy

    8x25@1:00 free w/fins work on good hand entry

    Total 4100 yards

    Just going to finish the week with EZ freestyle since I know back is what really stressed it I don't what to do anything that hurts this week.
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  5. Just taking it easy

    by , August 19th, 2009 at 08:38 PM (Elise's Fitness Fun)
    Sort of a lazy week so far. On Monday, did core workout with the USA senior group. Tuesday, didn't get a chance to work out. Today, ran 4 miles outside in late morning. Temp was 81 and humidity was 74%. Took it easy and ran about 10 minute miles. I'm so looking forward to two months from now when at the same time during the day, the temp will be around 60 and the humidity will be 30 to 40%.

    In this part of the country, it is very difficult to run outside after April 30 and before October 1. The humidity is pretty bad. Crack-of-dawn temps are still in the low 70s right now and humidity then is usually around 95%. I've often considered moving my "run season" to October until the end of April and giving up any swim meets during this time. I've even thought about doing the Mercedes half-marathon and skipping out on the Auburn masters meet next year. I'm convinced I'm a better LCM swimmer anyway, so maybe I should bag the SCM/SCY season and just focus on LCM. No way can I train for both swimming and running events at the same time. As I'm getting older, I find it too hard to train two sports at the same time and do well in both.

    I feel kind of lucky to have choices on what sports to train for. I'm doubtful my running years will last too much longer, so I want to enjoy it while I can.
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  6. A little stroke work today

    by , August 19th, 2009 at 06:15 PM (A comfort swimmer's guide to easy swimming)
    Since this workout included a significant amount of swimming and kicking on the back, I swam in the indoor 25 yard pool so I wouldn't have to put up and take down the flags for the outdoor pool. The indoor pool is warm and yucky!! I'm going to hate it when the outdoor pool closes for the year.

    Solo, SCY

    Warmup
    200 swim free
    200 kick, (did it all on back)
    200 IM drill
    (did all 1 arm drills except breast, did stroke w/ dolphin kick for breast)
    200 pull (buoy only, no paddles)
    6x50 build on 1; odds free, evens no free
    (did back for non free)

    Main set
    2x Around:
    {
    200 swim
    4x75 on 1:30 descend 1-4
    round 1 all free
    (did 2:45 for 200, 1:05->:55 on 75's)
    round 2 200 IM, bk/br/fr on 75s
    (did 3:18 for 200, all 75's were around 1:07)
    }

    Kick set
    12x50 kick w/10 sec rest
    3, 5, 8, 11 fast
    (did 1-6 with board, around 50 for fast ones , 55 on the rest;
    7-12 on back, around 55 for fast ones, 60 on the rest)

    200 easy swim down

    Total: 2900 yards

    Updated August 19th, 2009 at 09:59 PM by poolraat

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  7. Wednesday Aug 19th, 2009

    by , August 19th, 2009 at 01:00 PM (Ande's Swimming Blog)
    Wednesday Aug 19th, 2009


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    tyler & whitney Coached
    Garrison pool
    swam with Nate, Meghan, & Tyler
    dove in on time

    Warm-up
    3 x (200 fr 50 dr 50 k)

    Main Set

    18 x 50
    6 fl
    6 bk
    6 br


    4 x 100 fl fr
    1) 25 fl strong 75 easy
    2) 50 fl strong 50 easy
    3) 75 fl strong 25 easy
    4) 100 strong

    800

    4 x 100 bk fr
    1) 25 bk strong 75 easy
    2) 50 bk strong 50 easy
    3) 75 bk strong 25 easy
    4) 100 bk strong

    600

    skipped to 4 x 100 br fr to make a meeting


    NEXT MEET

    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


    Considering:


    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
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  8. Sarasota Y Sharks 5:30 Workout 8/20/09

    by , August 19th, 2009 at 11:56 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 100 2:00
    4 X 75 1:30
    6 X 50 :45

    4 X 100 IM 1:50
    6 X 50 kick 1:10
    3 X 100 IM 1:50
    4 X 50 kick 1:10

    1 X 100 stroke 2:00
    2 X 50 stroke 1:00
    4 X 25 stroke :30
    Swim the set three times.
    Break between rounds.
    IM'ers: 1 round each fly, back, breast.

    1 X 300 free 4:30
    1 X 200 free 3:00
    1 X 100 free 1:30
    Swim the set three times.

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  9. tuesday at FPAC

    by , August 18th, 2009 at 11:31 PM (Swimming, Life, and Other Stuff!)
    It is hot, sunny, and sultry here. I feel like a slimy lizard and I just want to crawl under a rock and sleep.
    Here's the Nasti workout tonight LCM:

    *200 Swim
    *200 Kick
    *2 X 100 (fly/back, breast/free)
    *9 X 150 Free (50 on 1:05, 100 on 1:40--each set subtracts 5 sec from 50 interval and adds 5 sec ont 100 interval---this was HARD!!) 1 xtra 50 too.
    *5 X 100 on 2;00 (1st 50 drill-2nd 50 building swim)
    *5 X 100 Free (descend each repeat time by 3 seconds)
    *200 cool-down IM very slow/easy

    3,200 LCM

    I am taking tomorrow off swimming. I may run, but if I feel like I do tonight I may just do nothing.

    I had to give a Kindergartner a "Red Paw" today, 1st time ever to a Kinder student. The perp was a devastatingly adorable little girl with huge chocolate brown eyes and long glossy dark hair. This little cutie left her dot (right after I reminded them to stay on their dot when the music was off) and purposfully side-slammed a little boy flat down on his back. I was mortified!
    I talked to her briefly as I logged her name into the "Red Paw Journal", then gave her a few minutes on the steps for time out. The TA in the class said she does things like that all the time in the classroom. I hope this "punishment" helps her learn a bit about appropriate and respectful behaviour. After time out she apoligized (per my suggestion) and finished the class out in good form! You just never know what to expect from those Kinders!
    Top Pacer score today-71 Laps from a 5th grade boy. He had the rhythm and timing down so he could hop the turn and really never stop. He said he could have gone further but his foot hurt and he had a soccer game tonight.
    Signing off for R and R!
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  10. Gym + Team Practice, Tuesday, Aug. 18

    by , August 18th, 2009 at 10:56 PM (The FAF AFAP Digest)
    Made it back to the gym today. Took it pretty easy and started at relatively light weight. Had a 15 minute chat break in the middle, which halted possible obsessive over exertion.

    Weights/Dryland:

    standing lat pulldowns, 100 x 3 x 12
    seated narrow grip row, 70 x 3 x 12
    goblet squats, 30 x 3 x 15
    alternating hammers, 15 x 2 x 30
    rear delt flys, 12.5 x 2 x 12
    elevated crunches, 3 x 25
    total ab machine, 100 x 2 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    prone scapular scrunches w/handweights, 2 x 25
    3 position arm extensions, 3 x 2 x 15

    No stretching. My bad, haven't stretched since before Nationals ... Someone at Nationals asked me how I maintain flexibility with as little stretching as I do. I guess I'm pretty naturally flexible, but I could certainly improve/make some inroads in this area.

    Swim/SCY/Team:

    Journeyed to Mason tonight. Was somewhat bummed to see the pool back to SCY. The practice was very lightly attended -- I suspect many are on vacation.

    Warm up:

    300 swim/300 kick/300 pull (I drilled the 300 pull)
    200 swim/200 IM drill (I missed one 200 b/c of chatting)

    2 x (50 dolphin kick on back + 25 shooter + 25 scull)

    Main sets:

    10 x 75 kick w/fins @ 1:20
    #1 = first 25 fast
    #2 = second 25 fast
    #3 = third 25 fast
    #4 = fast
    #5 = easy

    (I think I was the only one following the prescribed "fast" portions. lol. Bunch of lazy kickers!)

    50 EZ

    4 x 150 free @ 2:05 @ 85%
    4 x 100 @ 1:50, 75 stroke + 25 free, descend
    50 EZ
    4 x 75 @ 85% @ 1:05
    4 x 50 stroke @ 1:00, descend

    I was racin' on the first set. Took off like a bat out of hell on the first 150 ... not sure about that thought process ... Didn't back down and felt like puking at the end of the 4 x 150. The next 4 x 100 was a bit of an epic fail, and ended up being pure recovery swimming. Then I was back at it on the 75s. I managed to descend the last set decently, as written, with an extremely slow first 50.

    200 EZ

    Total: 3850

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

    Chatted with Wally in the hottub after practice. As an experiment, he gave up weights for 3 months over the summer in favor of more pool time. He was not impressed with the results, and is headed back to the gym.

    Drank a fully loaded Gatorade during practice tonight. This doesn't seem to agree with me. I think I need to restrict my Gatorade or G2 intake to after practice or else dilute it.
  11. 8/18 Dryland and Golf

    by , August 18th, 2009 at 10:35 PM (FREEDom)
    6am Dryland
    Did my usual circuit of weights for about an hour. Maybe cut back slightly on a couple of things since I have a triathlon on Saturday. Then jogged about 30 minutes on the treadmill, ran up to 6.5 mph! Watch out, I'm in the passing lane! Then stretched for about 15 minutes.

    Evening Golf league
    Tight match. Going for the team wild card play off spot for the league championships. I ended up halving my match. Coulda, shoulda won, left a couple of easy putts short on the lip. We lost the match as a team, and thought we had missed the playoffs. However, we both finished with the same record, and we won on season total points. Kind of like NHL hockey I think. First playoff match is Saturday, but I'll be doing the triathlon.

    I'm hoping to get a 25 mile or so ride in the early morning if I can squeeze it in, and little running after the bike, if work does not get int the way. I'll swim Wed and Thurs evening, and otherwise try to rest a bit for the Saturday race. I might go to the yoga class on Friday evening, since that helps me stretch out and relax. But will have wake up before 4am on Saturday to get ready.
    Tags: golf
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 Workout -8/19/09 -SCY

    by , August 18th, 2009 at 04:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    8 X 50 1:00
    4 X 100 1:45
    6 X 50 kick 1:15
    3 X 100 kick 2:15

    10 X 50 Free 1:00
    #3-6-9 are fast

    1 X 500 free 7:30
    5 X 100 free 1:30
    1 X 400 free 6:00
    4 X 100 free 1:30
    (LWR group should swim this set twice

    1 X 100 IM 1:50
    2 X 50 1:10
    1 X 100 easy 2:00
    Round 1: 50's are fly
    Round 2: Back
    Round 3: Breast

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  13. Tuesday, freestyle day

    by , August 18th, 2009 at 02:54 PM (A comfort swimmer's guide to easy swimming)
    8/18/09

    SCM, Solo

    300 swim free
    300 kick choice
    (did it all on back w/4-6 SDK off of each wall)
    300 pull choice (no paddles)

    swim 4 x 50 free on 1:00 descend 1-4 to about 80%

    swim 8 x 25 on :40 in sets of 4:
    1. fast/easy
    2. easy/fast
    3. build
    4. fast
    overkick on above 25s
    100 easy

    swim 6 x 100 free on 1:50 descend 1-3 (to about 80%) and 4-6 (#6 all out): overkick on #3 and #6
    (went 1:28-25-23, 1:32-30-20)

    100 easy

    pull 4 x 150 on 2:40: breathe 3/5 by 25; make sure you're catching pretty wide, keeping your shoulders in line with your hips.
    (No paddles)

    100 swim down
    --
    Total: 2800 meters

    1 hour yoga class tonight.

    Updated August 18th, 2009 at 03:26 PM by poolraat

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  14. Tuesday morning at the Y/UMHS

    by , August 18th, 2009 at 01:20 PM (Swim like an Orca, but faster !)
    WSAC / Union Mine High School 6 am
    Solo / BYO workout


    Wanted a distance workout this morning and used today's workout from Patrick, edited, naturally...

    Warm- 600 FR every 3rd length BR, 400FR every 4th 3-breath

    500 FR every 4th gallop drill, 400 IM (75 drill/25 swim) rest :30
    500 FR every 4th fist drill, 400 IM (50 drill/50 swim) rest :30
    400 FR Pull 6:00
    4x50 K on 1:10 w/ board no fins

    100 cool down

    3500 SCY
    Serious instant cramps in the calf's when transitioning to full stroke fly, became more of a fly pull while fighting the cramp's. I even had a banana with my power shake before the swim, so I decided to workout my lower's after the swim

    Lords Gym
    Assisted Pull-up / dips 2x8 ea.
    Hang 30's x2
    Leg Curls 3x10 (80,90,100)
    Leg extensions 3x10 (80,100)
    Hip Adduction/Abduction 3x10 (80,90,100)
    Calf 3x10 (280, 300)
    Lat Pull 3x10 (90,100,110)
    30 min.
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  15. Tuesday Aug 18th, 2009

    by , August 18th, 2009 at 01:20 PM (Ande's Swimming Blog)
    Tuesday Aug 18th, 2009

    lifted weights at world gym before practice

    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with Todd, doug, Meghan, Katy, Brad, Ned,
    larry & paul
    dove in about 7 minutes late

    Warm-up
    swam around 800

    Main Set

    4 x 100 fr on 2:15 strong hold 500 pace
    went 11's & 12's

    600

    4 x 100 fr on 2:00 strong hold 500 pace
    went 10's & 11's

    600

    4 x 200 fr on 4:00 double your 100 time & hold it
    went 2:25, 2:27, 2:25, 2:17

    200 easy


    NEXT MEET

    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


    Considering:

    Rowdy Gaines Masters Classic
    Orlando, FL
    10/17 & 18

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  16. Yesterday (sleeping instead of posting)

    by , August 18th, 2009 at 09:34 AM (Swimming, Life, and Other Stuff!)
    Monday is always such a hard day to "get going."
    After school I decided I needed to swim LCM with the impending Big Shoulder's less than a month away so I drove down to the Jordan YMCA. I got 75% of my workout done with a lane to myself! The last 25% I shared with 4 other people. It worked out fine with a bit of communication amongst us. Here's the solo wo:

    *1,000 Straight and steady swim
    *2 X 500 on 9:30 interval
    *5 X 200 on 3:45 interval (alternate use of hand paddles)
    *10 X 50 Free on 1:15 focus on 6 beat kick. I did pretty good kicking for the 1st 4, after that I was gassed and "just did them"
    3,500 SCM

    I was feeling so sleepy that I couldn't think straight. I ate some noodles and retired to the bed to watch the T&F World's. I fell asleep about 15 minutes into it. Tonight...lcm with Nasti's at Forest Park! (always a treat!)

    Today I'm giving my 3-5th graders the "Pacer Test". The Pacer is a timed aerobic interval test. Each interval gradually gets faster. The goal is to see how long you can last till A) you fail to make it across the 20 meter course before the beep, or B) you get so tired you stop because you can't go on. I think it would be neat to have a "Swimming Pacer Test". I may create one in my spare time. I would need subjects to test in order to develop baseline scores....
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  17. Tuesday August 18, 2009

    Well the alarm went off at 4:30am. I cursed it, turned it off and laid there ... then thought about it and got up. I got in swam about 300 yards and my shoulder felt great!

    We did:
    4 x50 descend - shoulder twinged a bit on #4 so I put the zoomers on
    2 x (4 x 25 cycle) - put the long fins on

    6 x 100 on r:15 descend 1-3, 4-6
    shoulder felt ok with the fins

    3 x 100 descend 1-3 non-free. While with a pissy shoulder my options were free or breast - I chose free. halfway through #3 my shoulder decided it was done. Did another 50 kick and got out.

    I need to add shoulder exercises to my list of thinigs I vow to do ... it's not terrible right now. I plan on getting in tomorrow and kicking and swimming breast if need be.
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  18. Shoulder Issues

    by , August 18th, 2009 at 08:20 AM (Mixing it up this year)
    Well the right shoulder is an issue today I took 1 stroke of backstroke and OUCH. The next few days will be mega kicking for me. I have not been really good about working the knots in my back and am paying the price now. The tens unit is on now and hopefully I might swim some easy free by tonight coupled with a great leg set.

    10x100 @ 1:45 Free
    500 Free kick w/fins every 3rd sprint
    5x100 @ :10R kick w/fins 3 fly 2 back
    4x50 @1:00 back/free started with back but switched to free when the shoulder went
    300 free kick no fins

    Total 2500 yards
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  19. Monday back at the Masters

    by , August 18th, 2009 at 01:15 AM (Swim like an Orca, but faster !)
    Warm - 600 mixed Mostly FR with some back and 2-2-2 fly drills

    5 x 200 ( 1,3 & 5 FR. 2 & 4 IM ) 3:00 & 3:30
    Did 1.FR fins, 3 & 5 with snorkel. IM's were straight
    6x50 FR K with fins on 1:00
    6x50 BR on 1:00
    6x50 BK on 1:00

    200 cool down

    2700 SCY

    Just a normal workout, It was cool to discuss my time drops with my coach. I'm tempted to compare myself with the faster folks and think how I pale in comparison. Now that I set new benchmarks I need to just keep working at it, as Ande says "swim faster faster"
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  20. 8/17 SCY

    by , August 17th, 2009 at 11:01 PM (FREEDom)
    6:30pm SCY
    Regular Masters workout. Beth coached. Water was fine.

    400 sw, 300 pull, 200 kick, 100 choice

    5 x 200 on 3:00 pull hyp 3/5/7/3 by 50. I swam the 1st 3 w/ my snorkel, 2 & 3 with the restrictor cap.

    2 x
    3 x 25 on :30 fly
    3 x 25 on :30 back
    3 x 25 on :30 ??
    3 x 25 on :30 free

    20 x 25 on :30 IM order kick. I used fins, went fly, back, fly on back, free.

    6 x 100 on 1:40 as 75 free swim, 25 kick

    6 x 50 on 1:00 swim, as
    #1 4 breaths
    #2 3 breaths
    #3 2 breaths
    #4 - 6 1 breath... made 'em

    200 easy.
    Categories
    Swim Workouts