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  1. Austin Grand Prix Day 2

    by , March 6th, 2009 at 02:44 PM (Ande's Swimming Blog)
    Fri Mar 6th, 2009

    DAY 2 Austin Grand Prix

    RESULTS

    Psych Sheet


    drove in early today to watch practice
    worked with Christian

    had him flutter kick a fast 25 for time with a board
    he went 35
    gave him 3 tips then had him do another one
    he went 30
    he did a fast 25 for time
    went 14..9
    gave him a few tips & he went 14.5


    FRI PRELIMS

    wore Blue Seventy

    FRI #18 100 Backstroke
    44 Rasmussen, Ande 45 Longhorn Aquatic went 53.37
    25.31 28.06
    died bad
    Jammed 2nd turn
    Eddie Reese said my 2nd turn was "God awful"
    I had no legs on the last length,
    went out a bit too hard
    little disappointed
    hoped to go faster

    Scratched FINALS
    resting up for tomorrow
    200 bk & 100 free


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    21 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 8 - 10
    http://www.usms.org/comp/scnats09/
    63 days away

    Updated March 8th, 2009 at 01:14 PM by ande

    Categories
    Uncategorized
  2. Austin Grand Prix Day 1

    by , March 6th, 2009 at 02:26 PM (Ande's Swimming Blog)
    Thu Mar 5th, 2009

    DAY 1 Austin Grand Prix Psych Sheet

    RESULTS
    believe the meet was dual sanctioned

    THU PRELIMS

    #05 100 Butterfly
    went 51.80
    23.83
    27.97
    Took it out hard and tried to hold on

    #08 200 IM
    went 1:58.39
    25.80
    30.38
    34.55
    27.66
    I was hoping to beat 1:58.9

    Event 12 Men 400 Yard Medley Relay
    1 Longhorn Aquatic-ST 'B' 3:28.46
    1) 25.83 53.32 Rasmussen, Ande 45
    2) 27.37 58.45 Bartee, Todd 39
    3) 23.21 49.93 Blessing, Tyler 36
    4) 22.38 46.76 Varozza, Michael 41


    THU FINALS

    Event 5 Men 100 LC Meter Butterfly
    35 Rasmussen, Ande 45 Longhorn Aquatic WENT 59.40
    27.88 31.52


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    21 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 8 - 10
    http://www.usms.org/comp/scnats09/
    63 days away

    Updated March 6th, 2009 at 03:15 PM by ande

    Categories
    Swim Workouts , Masters Swim Meets / Events , USA-S Swim Meets / Events
  3. 3-6-09 Short Axis Turns & IM Practice

    by , March 6th, 2009 at 02:00 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA. Perhaps some sympathy following Wednesday's practice!;-) Coached by my wife!!!

    Warmup:
    400 free - every 4th length drill in IM order
    8x50 on 1:10 - 2 drills of each stroke in IM order
    4x25 build - stroke in IM order

    5 minutes of fl/br turns from mid-pool
    5 minutes of some crazy drill - dead man float, pull your knees to your chest and use that momentum to continue the flip. I am uncoordinated!
    4 more turns concentrating on pulling knees to chest and staying low in the water.

    4x150 IM with no free - 50 of each stroke - on 4:00

    100 warmdown

    I'm struggling with my swimming right now. We went 1600 meters and I couldn't even finish the IMs! I don't know what's going on!
    Categories
    Swim Workouts
  4. Fat Man back in the Pool 3/5/09

    by , March 6th, 2009 at 01:40 PM (Fat Man back in the Pool)
    Back w the Team
    New Territory 25 scy Dana coached.

    300 warm up
    Kick set build effort each set - no fins and intervals that I could actually kick breast stroke.
    8 x25
    4 x50
    2x100
    1x200

    4 x (2 x 150)
    odd stroke/free/stroke, even free/stroke/free
    1st pair drill, 2nd DPS, 3rd Build, 4th FAP.

    All stroke BR.

    300 swim

    2600 yards
    Categories
    Uncategorized
  5. Friday 3/6 - Long Course YEAH!!!

    by , March 6th, 2009 at 09:44 AM (Mixing it up this year)
    It is not very often during the winter months that the pool is set up long course but I am starting to really look forward to it. I used to hate long course, oh how times have changed.

    1000 free as 200 swim/pull/swim/kick/swim
    5x200 @ 5:00 IM fl/bk pull br/fr kick with board only went 4:57. 4:51, 4:46, 4:37, 4:31
    200 fly kick with fins on back streamline (ab work)
    5x200 @ 4:00 Free with paddles and bouy descend went 3:27, 3:23, 3:17, 3:07, 2:59
    200 free kick with fins
    100 free EZ

    Total 3500 meters
    Categories
    Uncategorized
  6. last minute blog

    by , March 6th, 2009 at 01:24 AM (Swimming, Life, and Other Stuff!)
    It's 12:12 and I just finished packing for Florida. We (oldest/youngest daughters) leave tomorrow right after school for Florida to do a couple college visits for the youngest daughter. I like to leave packing till the last minute, and I always take too much stuff.
    I'm planning on 2 swims with the St. Pete Masters Group in the North Shore Pool Complex. It will be nice to swim outside for a weekend.
    Tonights workout was with NASTI's....it seems like we're tapering but we never really built our yardage up! Here it is:

    1) Warm-up 500 Freestyle-- build speed--
    2) 6 X 150 free (3:00 interval concentrate on kicking)
    3) 4 X 125--100 stroke-5 sec rest-sprint stroke 2
    4) 4 X 75 on 1:30 IM Roll
    5) 6 X 50 free (1:00)
    6) 200 cool-down (100 back 100 breast)
    **2,700 yards**
    i gotta go to bed, 5:45 comes early!
    Categories
    Uncategorized
  7. Last Goblet 'o Soy

    by , March 5th, 2009 at 11:42 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Tomorrow, I get my estrogen checked.

    I think we all are saying a silent prayer that the results turn out as God and the United Soybean Association and CremePuff hope they will, and not as a growing cadre of researchers, the Israeli Health Ministry, and one fired FDA whistle blower fear they might.

    In tonight's short film, you might detect a hint of lugubriousness. This, I cannot in all honesty blame on the soybean or its phytoestrogenic fungicidal contents, genistein, daidzen, and equone. There are, as always, other reasons for this dearth of mirth.

    In any event, I shall sign off forthwith to present what could be my final address as a normal man.

    Soon enough we shall know if Jimby the She-Male will be vlogging in the near future, and if same Jimby the She-Male will be lobbying USMS hard for the rights to swim in the female divison, 55-59 year old age group, and in so doing cream CremePuff in a way that the 100 percent male morph of Jimby could only dream of doing in the darkness of his private night.

    [ame="http://www.youtube.com/watch?v=kYxZ76xOA2Y"]YouTube - Video 14[/ame]
    Categories
    Uncategorized
  8. Finally Back in the Water - The Fat Man swims 3/2

    by , March 5th, 2009 at 06:07 PM (Fat Man back in the Pool)
    Monday was the first time back in the water since mid last month.

    Lifetime Fitness 25 SCM

    400 Drill IM Order
    200 Free, 200 Back, 200 Free, 200 Br, 200 Free
    400 Kick IM Order
    4 x 50 DPS - Build

    2000 meters. Back with the club tonight
    Categories
    Uncategorized
  9. Bonkville

    by , March 5th, 2009 at 06:04 PM (Elise's Fitness Fun)
    Well, making the transition from power workouts to endurance workouts is harder than I thought it would be. Went out for a 4 mile run late in the morning that was supposed to be a nice easy run at a comfortable pace on a lovely sunny day. From the start, I could tell that my legs were dead, probably from yesterday's swim workout. I've been told that I kick way too much when I swim. Is this possible?

    Anyway, not too far into the run, I determined that this was not going to be an easy run. At 3 miles, I had to walk because both my knees were hurting and the right side of my lower back was bothering me. I walked for 5 minutes and battled thoughts of getting old and fat.

    I decided the pain must be my form and resumed my run, trying to pick my knees up a little higher when I ran. It worked! A reminder to me that running slow and easy can be bad for running form. No problems the rest of the way in, but still it took me a long time to finish this run - 41 minutes.

    Later in the day, hit the weight room for some light weight/high reps action:

    Lat pull-downs: 95 x 5 x 15 - 20 sec. rest btwn each set
    Military press: 30 x 5 x 15 -20 sec. rest btwn each set
    Standing tricep pull-downs: 30 x 5 x 15 - 20 sec. rest btwn each set
    Dumbbell alternating hammer curls: 10 x 5 x 15 - 20 sec. rest btwn each set

    Would love to superset, pairing lat pull-down with military press and triceps with hammer curls, but gym is too crowded to make this possible. Easier to monopolize one machine for 5 sets.


    Thoughts: I truly have a love/hate relationship with running. I really would like to get back to a decent level as there are many more opportunities around here to compete in 5ks or triathlons than USMS meets. I really enjoy the sprint triathlons the most for social reasons and because of the shape I get in training for them. I've done an aqua bike event, but somehow felt like I was whimping out in not doing the whole thing.

    To get my running back up to gear, I may have to put the pull buoy on more to save my legs or simply cut back on my swimming yardage. I don't like the pull buoy as it slows me way down. Yes, I'm one of those that slows down with the pull buoy on, and when you just put paddles on me, I really speed up.

    Anybody out there started back to running and kept their swimming up to 10,000 -12,000 yards a week? I would love to hear ideas on balancing this amount of yardage with 20 to 25 miles of running (my goal weekly running mileage).

    Updated March 6th, 2009 at 12:25 PM by elise526

    Categories
    Strength Training and Dryland Workouts
  10. Thursday, March 5

    by , March 5th, 2009 at 05:03 PM (The FAF AFAP Digest)
    Weights:

    The legs are just not on the 48 hour recovery schedule ... The vastas medialis muscle (yes, had to google it) is still sore -- probably from the lunges. In fact, everything seems to be on the 3 day recovery schedule. Just did upper body/core today. Went up in weight on the first 3 exercises listed below. Adding lower body exercises seems likely to interfere with my cross training ... not sure how thrilled I am about that. May have to shift to doing fewer weight exercises each session ... did fewer today. Having a brain fart ... can't remember everything I did ... oh well. lol

    seated narrow grip row, 120 x 2 x 10
    deadlift, 100 x 2 x 10
    seated narrow grip lat pulldown, 100 x 2 x 100
    bench press, 80 x 2 x 12
    10 chin ups

    russian twists w/med ball, 2 x 25
    dead bug on bosu, 2 x 25
    decline reverse crunches, 2 x 25

    prone scapular scrunches for RC w/5 lb hand weights, 2 x 25
    arm extensions, 3 x 3 x 15
    external rotators, 10 x 2 x 15

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

    Swim, SCM, Hot Gym Pool:

    The pool was almost 88 today. Have to make time to complain next time. Makes no sense, most of the people there were fitness swimmers. It used to be 84-85, no idea what's going on.

    Warm up:

    400 swim
    200 kick

    5 x 100 single arm fly drill @ 2:00

    Anti-Air Bleeding Set:

    10 x 50 backstroke @ 1:00,
    working on side SDKs, hands, and exhaling very slowly

    Modified Salo Set:

    A friend set me the following set, which I've been contemplating as it's a nice speed-type set. Could easily be done with fewer reps too.

    5 x 100 kick w/fins, descend @ 2:00
    8 x 25 w/fins, 15 AFAP + cruise to wall
    5 x 100 w/paddles, descend @ 2:00
    8 x 25 w/paddles AFAP
    5 x 100 w/paddles & fins, descend @ 2:00
    8 x 25 w/paddles & fins AFAP

    I would just have to acclimate to paddles more to do justice to it. I know others with shoulder issues use paddles & fins for speed work, but I'm still leery. I did this:

    5 x 100 kick w/fins, descend to fast @ 2:00 + 50 EZ,
    (5th one = 1:03 (meters))

    8 x 25 w/fins, 15 AFAP + cruise to wall + 1:00 extra rest

    5 x 100 backstroke w/paddles & fins, descend to fast + 50 EZ
    (5th one = 1:07 (meters). I used very small paddles. They felt pretty zoomy, but the time was not really any faster than I might go with just fins. Seems I forget to kick somewhat when I have paddles on?)

    8 x 25 easy speed-fast fly w/fins + 1:00 rest

    5 x 100 dolphin kick on back w/fins @ 1:40
    (supposed to descend these, but I had cramps so just did tempo kick)

    100 C/D

    Total: 3700 meters

    hot tub + gatorade + balance bar

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

    Strength vs Bulk:

    Trying to decide if I think this article is accurate.
    http://www.stumptuous.com/strength-w...-getting-bulky >

    Evaluating still. It does seem that swimming itself gives you the bulk in the shoulders and back. Perhaps the weights just make everything more defined? Not sure I buy it, though, as the shoulders still seems bigger from weights. Most guys seem to deny that this is true, but occasionally I read or hear something that is consistent with this. (Example: Ande: "Did you give up weights because you were getting bulky?" Me: "No, not yet." Chris: "I'm not doing calf raises, as my calves are already well developed." etc etc.)

    Updated March 5th, 2009 at 05:15 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Recovery day

    by , March 5th, 2009 at 01:25 PM (A comfort swimmer's guide to easy swimming)
    I was tired and a bit sore from yesterday's training. In addition to the morning swim, I did a 40 min spinning class at noon then after work met with my trainer for an hour of weights and strength training.

    Today's swim was a good recovery workout. The only other thing I'll do today is a 75 min yoga class tonight.

    Warmup
    400 swim free
    300 swim back
    200 kick no board
    200 pull choice


    swim 12x25 on 30 in sets of 4:
    1 easy, 1 build, 1 1st 12.5 fast, 1 2nd 12.5 fast; round 1 free, round 2 fly, round 3 back
    swim 100 easy

    swim 8x50 free on 55
    I swam these at 38-40 and it felt pretty good.
    200 easy


    8x50 w/10 sec. rest: odds kick w/board, evens pull w/paddles; descend efforts on each pair of 50s
    (The hardest part of this was changing toys within the 10 sec rest interval. I was kicking these around :52-3 and swimming them under 40.)
    200 swim down

    Total 2700 yards
    Categories
    Uncategorized
  12. Looong course pool today....

    After my work out today saw the largest Robin redbreast hanging around the swivel doors. Must workout here.

    Temp is 50 degrees so the Whitewater Center is open. Disneyland for Kyakers!

    Okay here's my workout.

    300 meters warmup
    300 meter RC excercise...used snorkel and flippers to assist.

    200 free focusing on keeping my right arms at my thigh instead of crossing over body.

    400 fin kick front, side, back, side
    courtesy of Katie (Butler College)

    200 breast trying Mark Gangloff''s(Q and A in US Master Swimmer magazine) start
    kick at begining of pulldown.

    Meant to try a difficult equation workout of Vlogs but forgot paper so,
    4 X 100 meters on 2:14. 1:38-1:45

    Cool down thinking about placement during
    breast stroke and free.

    Weight machines
    Core 35lbs X 4 sets of 20 rep
    Leg lifts 35lbs X 5 set 10 reps
    Leg curl 35lbs X 5 set of 10 rep
    Started to try arm puch but hurt shoulder...imediately stoped

    Updated March 5th, 2009 at 06:23 PM by flippergirl

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    Uncategorized
  13. Thursday 3/5 - A sluggish start for a pace day

    by , March 5th, 2009 at 08:46 AM (Mixing it up this year)
    As normal I had a sluggish start and could not even make the first 2 on the interval for the 1st set, but knowing I tend to get faster I stayed on the interval and caught up by number 3. Here is how it went.

    I can tell I did alot of quality kicking when my legs start to itch alot. I guess getting the blood moving does it.

    10x100 @ 2:00 Free 1/2 pull 1/2 kick (did not make 1st 2)

    500 Fly kick with fins streamline (my abs are killing me)
    500 Free kick with fins at a strong pace

    10x100 @ 1:30 Free paddles and bouy went 1:22, 1:22, 1:23, 1:23, 1:22, 1:22, 1:20, 1:19, 1:18, 1:18

    10x50 @ :55 Free using a 6 beat kick (remember I am a non kicker most of the time that is the reason for all this kicking)
    500 Free Drill by 100 catch up, fists, fingertip drag, 6 kicks each side, alternate breathing EZ

    100 Breast kick
    100 Free kick

    Total 4200 yards
    Categories
    Uncategorized
  14. Deliverance

    by , March 5th, 2009 at 03:10 AM (Chicken's Nuggets)
    February 7th dawned bright and sunny in Austin, Tx. This was to be the day I'd attempt a polar bear swim in the frigid waters of Lake Austin in my seemingly endless quest to acclimatize myself to the cold.

    Several hours later I actually woke up and my friend LeighAnn and I headed to the Low Water crossing under Mansfield damn to meet my new swim buddy Lynne.

    Steep, rocky bluffs on either side of the lake made for quite a stunning setting. Mansfield Dam loomed overhead, a concrete colossus. The drought in Texas made it unlikely that the floodgates would be opened, but I was still a little apprehensive about the possibility of being swept away in a torrent of icy water.

    Having been assured that an alarm sounds prior to any such release, I waded in a few feet to dangle my trusty thermometer in the lake. 53 degrees. Hmmmm. Lynne's thermometer read 51 degrees. A scary prospect in either case!

    Procrastination is my middle name, and I lived up to my moniker like a champion!! Eventually Lynne asked if it would help to do a countdown in the hopes of getting me in the water. The thought of her counting to several thousand while standing hip deep in freezing water seemed downright cruel, so I took the plunge.



    In the words of the most annoying person on the planet --- BAM!!!!!!!

    How did that elephant get on my chest!? Get it off, I can't breathe! My skin stung all over. Head up breaststroke for a few minutes relaxed me enough to breathe and eventually put my head in and swim freestyle.

    There was a large bloom of duckweed to swim over before reaching the clearer water. I believe Michael Phelps swears by it and I plan to harvest some and dry it out for personal use next time I visit.



    Once the initial shock wore off, I began to feel quite good. A couple of hundred yards along I took the time to admire the houses perched on the bluffs. Very nice! I was very excited and did more talking than swimming, which was probably a big mistake. At one point we discussed when to turn around and decided on a jetty that was a little way ahead. I thought it best to warn Lynne that when I turn hypothermic, the symptoms come on very quickly indeed.

    We turned around and headed back. BAM! In the space of a few minutes I went from feeling fine to shivering, losing my stroke, and hyperventilating.

    Weirdly panicked, I announced that I was getting out right there and then!!!

    After wresting with another bloom of duckweed, we landed on the shore in amongst a group of nice lakefront houses.

    It's probably not everyday that two women in full swimming regalia (one hyperventilating) approach your house out of nowhere to ask for directions but our rescuer dealt with the situation very calmly. He didn't even shoot us.

    I wish I could say our saviour was a squinty eyed toothless wretch sitting on the porch playing Dueling Banjos but I think that's a different part of the country. Instead, we'd happened upon a very nice young man loading up a truck. We explained that we'd been swimming and decided to get out. He politely asked "how'd that work for you?", and offered to drive us back to our cars. His wife brought us towels.

    Imagine my friend LeighAnn's surprise when we were delivered back to her via a truck!

    After thanking our deliverer profusely, I wrapped up in fleece and had some hot soup from my dear friend Stanley (my thermos).

    Time in water - 25 minutes. Temperature - 51 ish.

    (I've got lots of pictures currently imprisoned in my recently deceased laptop. Hopefully I'll release them soon)
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    Uncategorized
  15. Alternative You's

    by , March 4th, 2009 at 11:40 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Did you ever wonder what else you could have been had you taken other paths in life, made different choices here and there, pursued other career avenues, taken more or less or different risks, found refuge in a different set of arms, become a runner instead of a swimmer, etc.?

    As an identical twin, I have the ability to glimpse answers to such wonderings via the miracle of nature that is human cloning.

    To be sure, researchers now know that a variety of transcription factors can turn various genes on and off in complex ways mediated by the environment, so that identical twins slowly become less alike over the decades. Still, we started off with identical DNA, and even though it is likely that we are not currently expressing exactly the same complement of genes, we do represent something of a living laboratory for the study of a single organism taking two different paths in life.

    Those who know John and me also know that it is John who has blundered onto the better road, the high road, if you will, while I have meandered along the potholed low road, stumble-bumbling my way along, havoc and disharmony in my wake, like a comet's polluted tail, or, less grandiosely, the flatulent clouds that follow a nervous steer down the chutes of the abattoir.

    In tonight's vlog, I present my twin brother John's recent film wherein he reimagines a myriad of even more alternative routes he himself (and by extension, me, his trollish clone!) might have taken had we been born at different points in the history of art.

    John, as I think I may have posted somewhere earlier in the vloggish memoir, was a swimmer at one point in his life, a member of the Junior Varsity at the University of North Carolina, Chapel Hill, where his greatest athetic achievement was not so much as a swimmer but as the inventor of the game John Ball.

    Mitch Kupchack was one of many members of the Tarheels bball team to play John Ball, which involved a hand ball, the elevator banks at Granville Towers which housed the basketball team, and horrified co-eds, before the game was permanently banned from campus.

    Still, John's swimming accomplishments are no small matter. He still holds Thornton family records in the 100 freestyle, backstroke, and butterfly.

    That's neither here nor there, I suppose, at this stage of our lives. As indicated earlier, John's charming new film highlights many other scenarios that, as fate would have it, are also neither here nor there but quite possible could have been both here and there had we been here or there...

    We (and by we, I mean he) herewith presents more Alternative Us's to give you fodder for rumination about your own Alternative You's, and in so doing, find a portion of contentment in your actual lot:

    [ame="http://www.youtube.com/watch?v=Mq2VWDd8CDM"]YouTube - John Thornton Takes You on a Wild Art History Tour![/ame]
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  16. Aborted Workout Attempt 3/4/09

    by , March 4th, 2009 at 11:34 PM (Swimming, Life, and Other Stuff!)
    School was lots of fun today (this week!) We are focusing on cardio-vascular health! Jump Rope For Heart (annual fund raiser for American Heart Association) is coming up soon so heart health is also on my daily dialog with the kids! I love to watch the Kinders use their "human heart rate moniters" and show me how hard they worked on their warm-up walk/run. I try to get them to count 10 second heart rates but most of them get some crazy numbers. (375, etc.) They get competitive and try to beat the person's number next to them.
    I finally got my USMS Swimmer magazine today! I am so proud to be a NASTI! How cool is it to be the "featured team" in my favorite mag! Hopefully NASTI'S will be in full force this summer for the LC Nats and you will get to meet us in our natural habitat!
    Tonight I attempted to swim a workout at LA Fitness Center. The first 3 months after this place opened I would normally have the entire pool to myself or maybe 1 other swimmer might be there. Lately it has been dreadfully crowded! I had an elderly quasi- aqua jogger , a very slow string bikini clad lap swimmer , and a man lying on top of a board trying to kick in my lane. The pool is only 3 lanes wide, has no gutters, and sports loose old fashioned lane lines. We were all trying to be nice and make room for each other, but it just wasn't working for me at all. I swam 2,125 yards straight with alot of open turns (waiting for 2 to pass each other) before I finally gave up and called it a day. I think people may be trying to get in shape for spring break. I hope it dies down after April!
    I am all in favor of EVERYONE in America working out (it would drastically reduce insurance/health care rates if everyone could just get as little as 15-30 minutes of walking per day) I really have to bite my lips and force myself to stay cool and calm when noodler type swimmer's workouts and poor lane ettiquette affect my ability to do my workout. I guess if that's the worse thing that happens to me today I should be grateful for my good health and welfare and leave it alone.
    Thought for the day:

    "If you don't take care of your body where will you live?" (I'm not sure who's quote that is?!)
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  17. Wed Mar 4th

    by , March 4th, 2009 at 09:43 PM (Ande's Swimming Blog)
    Wed Mar 4th, 2009

    probably going to scratch the 100 fl to rest up for the 200 IM, also doing 100 bk relay lead off

    1 day till Austin Grand Prix Psych Sheet Thu Mar 5th
    RESULTS

    still coughing

    Sun Mar 1
    in orlando
    lifted weights
    swam around 700 in hotel pool

    Mon Mar 2nd
    in orlando
    lifted weights
    swam 3 times in hotel pool
    did around 500 each time

    Tue Mar 3rd
    in orlando
    did bands
    swam 2 times in hotel pool
    did around 500 each time

    Wed Mar 4th
    in orlando
    swam at noon in hotel pool
    mostly easy


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    1 day away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    23 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 8 - 10
    http://www.usms.org/comp/scnats09/
    67 days away

    Updated March 4th, 2009 at 11:26 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Another good session at the pool

    by , March 4th, 2009 at 09:31 PM (Elise's Fitness Fun)
    Late in the afternoon, did an easy 1.5 mile jog/walk with my 10 year old son. Walked 1/4 mile, jogged a mile in 9:46, and walked 1/4 mile. Jumped in the car and headed to the pool where I did the following workout:

    Warm-up: 200 (got there a little late)
    4 x 25 build on :30

    10 x 100 back on 1:40 (held 1:15-1:20; last one was 1:14)

    100 easy

    10 x 100 50 free/50 fly kick with board (no fins) on 1:40 (held 1:20 to 1:22)

    100 easy

    6 x 25 on :30 hard

    150 easy

    4 x 50: alternate 50 free pull, 50 fly pull on 1:30. Focused on perfect form.

    4 x 25: 12.5 underwater/12.5 fast fly (with fins) on :45

    200 easy cool-down

    Total yards: 3300
    Workout time: 1 hour, 15 minutes
    Average HR: 146 (minimum HR was 81 and max was 189)

    I have noticed my legs seem to be the first to go in a race, so on second set of 100s, put the 50 kick on end. Also, thought it would be some good core work. The set with the kicks was harder than I thought it would be. Didn't realize how much energy kicking uses!

    Updated March 6th, 2009 at 12:26 PM by elise526

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    Swim Workouts
  19. Wed., March 4

    by , March 4th, 2009 at 05:55 PM (The FAF AFAP Digest)
    Not much time to work out today. Probably just as well. My legs/glutes are a bit sore from the squatting and lunging. And how often is one supposed to do these damn things anyway? Every time we lift?

    Swim, SCY, solo:

    Warm up:

    400 swim
    200 kick
    150 fly drills

    12 x 25 4 point shooters w/MF, working on amplitude/hands

    Main sets:

    3 x (4 x 50) @ 1:00, IM Order
    #1 fly/back
    #2 back/evilstroke
    #3 evilstroke/free
    #4 free/fly

    (It occurred to me after I completed this set that it would be a good set to emphasize "fast turns," the downfall of my 100 IM. Maybe next time.)

    50 EZ

    8 x 1:00 @ 1:50, last 25 fast
    odds backstroke, evens backstroke kick

    50 EZ

    10 x 50 @ :45, tempo dolphin kick w/MF & board

    100 EZ

    Total: 3100

    hot tub + 12 oz gatorade

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

    Backstroke SDKs:

    Still mulling over my issues with backstroke SDKs. It still feels unnatural to use my hands/arms on my back as opposed to on my belly. But the real issue is still breathing. It occurred to me today that perhaps I was exhaling through the nose too much on my turn and initial push off and thus "bleeding" air too quickly. When I tried just holding my breath more, I went farther. I can't do the Ande trick to prevent "bleeding." I think I could be a candidate for a nose plug on 100-200 back. Every time I've tried one, though, I can't keep it on my nose ... Anyone use one for backstroke? If so, how long did it take to acclimate to it?
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  20. SCY Nationals....It's on!!!

    by , March 4th, 2009 at 05:53 PM (A comfort swimmer's guide to easy swimming)
    I've reserved my hotel room and submitted my entry. I'm swimming the usual 5 sprints again plus I will attempt the 200 back, an event I have swam only once before in competition.

    Here's the lineup:

    Friday
    50 Fly - :30.23
    100 Back - 1:09.48

    Saturday
    200 back - 2:46.41
    50 Free - :26.45

    Sunday
    100 free - 1:00.22
    50 back - :30.58

    Since I'm not sure if I'm going to make it to Indy for Long Course Nationals this is my big meet of the year.
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