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  1. the great travis trek part 1

    http://site.greattravistrek.com/

    yesterday, we set out at 12:00 noon to begin this relay event. (check the link for a description, swimmer bios, fund raising, etc)

    the lake level is very low, and it was decided that we would begin at mile 54 due to exposed rocks and trees further up stream. dr. keith bell took a jet ski ride to the start, and was accompanied by mel, one of our amazing kayakers, as he swam to us. once the connection was made with the pilot boat, we would all remain together for the rest of the trip.

    following keith was chris derks. he completed 53 minutes of his hour when it was decided to interrupt the swim to let a thunder storm pass. we were just past mile 48 and we contacted chris and meredith (pilots of the next boat.. an enclosed cabin cruiser) to meet up with us and transfer all the gear and persons.

    three hours passed before lynne smith could get in for her first round. lynne was followed by chuck wiley, and i had the honor of swimming the dusk hour. it was totally dark when robert alford tapped me on the shoulder to relieve me.

    there is something surreal about swimming in the dark. i often challenge myself to "feel" a straight line by swimming with my eyes closed for long distances or at least keep my head down and intentionally resist the urge to sight off of anything external, but last night, i found myself hyper-focused on the tiny beacon rising about 18 inches from the rear deck of the kayak (gary paddled for my first round).
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  2. Sunday 5/24 - Meet is over

    by , May 24th, 2009 at 07:57 PM (Mixing it up this year)
    The final time on the 800 Free was 11:57.86 from Friday.

    I got a in a 1000 warm up this morning and started with the 200 Free in 2:46.19 and finished with a 50 Free of 33.56 that was not too bad for me.

    Then a nice 250 warm down to make an even 2000 meters today.

    Tomorrow will be a day off since the pool is closed.
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  3. Sunday, May 24

    by , May 24th, 2009 at 06:23 PM (Elise's Fitness Fun)
    The rain is putting a serious damper on my plans to get outside this weekend. Run for tomorrow looks pretty much out. Don't want to drive 1.5 hours to run in a thunderstorm. I'm opting instead to sleep in tomorrow.

    Got a workout in the weight room this afternoon:

    Lat pulldowns - 110 x 10, 130 x 8, 150 x 6
    Military press - 2 sets of 40 x 12
    Tricep pulldown - 2 sets of 40 x 12
    Alternating Hammer curls - 2 sets of 15 x 10
    Hip adduction - 2 sets of 130 x 12
    Hip abduction- 2 sets of 110 x 12 (I was a little sore from doing these the other day, so I had to go down 10 lbs.)

    The below set was harder than I thought it would be. I didn't rest between the push-ups and crunches, so that could be the reason.

    5 push-ups with bosu ball
    50 bicycle crunches
    10 push-ups with bosu ball
    50 good morning darlings
    15 push-ups with bosu ball
    50 crunches with Swiss ball
    10 push-ups bosu ball
    50 good morning darlings
    5 push-ups with bosu ball
    50 bicycle crunches
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  4. Sunday- 500 Race Day

    by , May 24th, 2009 at 02:38 PM (Swimming, Life, and Other Stuff!)
    Bleeeeeeeccchhhhhh! I started feeling yekky about 1 a.m. It was probably all the GARRETT'S BUTTERED POPCORN I ate on the way home from Chicago. (that was after a Gino's pizza splurge and a couple of my favorite brownies from Foodlife Court so I deserved it!)
    I made myself go to swimming practice this morning in hopes it would resolve the problem. I do feel a little better but not 100% yet. Here's my 2nd outdoor LCM practice at Forest Park this year:

    --Warm-up--
    200 Freestyle swim
    200 Backstroke kick w/fins
    200 IM
    2 X 100 Stroke (Back and Fly)
    --Main Set--
    Super 1500 Pyramid
    500 Free----30 sec rest
    400 Free----30 sec rest
    300 Free----25 sec rest
    200 Free w/ paddles---20 sec rest
    200 Free Plain----20 sec rest
    100 Free w/paddles---15 sec rest
    100 Free Plain---15 sec rest

    12 X 50 (in sets of 4, IM Roll-- on 1:15)

    ----Cool Down----
    200 easy swim free

    3,400 LCM

    I'm going out to work in the yard/pool and listen to Indy 500. One of my good friends daughter is going with Graham Rahal. He's in 5th place right now!
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  5. First LCM Practice, Sunday, May 24

    by , May 24th, 2009 at 12:00 PM (The FAF AFAP Digest)
    I was up pretty late last night watching the Star Trek movie. (Yes, I'm a trekkie and in touch with my inner geek.) But I was woken up early by loud children so made it to my team workout for my first LCM practice of the summer. The pool did seem, er, quite long. But it was nice to not be flipping all the time. Unfortunately, my husband left for a trail run with my swim backpack in the car. So I took Mini Fort's backpack. No nose clip, so I couldn't try LC shooters. I did notice that her GCG goggles didn't fog up nearly as much as my speed sockets.

    We did this:

    Warm up:

    900 choice (did about 600)

    15 squat jumps
    hold the plank 1:00
    tricep passes w/med ball
    some other dryland I forgot
    (I only did the squat jumps as I was sore from weights and arrived late.)

    600, done as 3 x (150 pull + 50 scull)

    Main set:

    22 x 100, done as:

    3 x 100 IM @ 2:00
    (fly/back; back/breast; breast/free)
    4 x 100 kick @ 2:10 @ 70%
    3 x 100 stroke @ 2:00 (did back)
    3 x 100 kick @ 2:10 @ 80%
    3 x 100 IM @ 2:00
    2 x 100 kick @ 2:10 @ 90%
    (did dolphin kick w/MF on back on these. went around 1:10s.)
    3 x 100 stroke @ 2:00 (did back)
    1 x 100 kick @ 2:00 @ 100%
    (did backstroke kick with fins. went around 1:10)

    200 C/D

    Total: 3600 meters

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

    LC fly after weights blows. I feel like I'm in pretty decent aerobic shape for me. But I doubt I could make it through a 100 LC fly the day after weights. Just too broken down.
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    Swim Workouts
  6. Saturday, 5/23/09

    by , May 24th, 2009 at 11:03 AM (A comfort swimmer's guide to easy swimming)
    Half of the 1-1/2 hour lap swim is spent coaching my triathletes. That leaves me 45 min to do a very short workout.

    SCM
    300 swim back and free
    200 kick rev IM order
    300 pull w/ p&b

    Free drills (2 x 25 of each):
    1. kick on side (look at bottom, rotate head to breathe):
    do 1 x 25 on each side
    2. 10 kicks on side, 3 strokes, 10 kicks: work on rotation
    3. pull with buoy: keep the elbow above the hand
    4. swim free, drag fingertips (keep elbow high on recovery)
    5. over kick (8-12 kicks per stroke cycle): really burn the legs

    swim 4 x 50 free on 1:00 descend 1-4 (finish the stroke past the hips)

    6 x 25 on 1:00 with MF: #3 and #6 FAST; keep the others moderate, working on keeping the streamline long and tight

    (didn't have MF so used zoomers)

    Swim down
    150 easy free/back

    Total: 1550 meters

    Pool is closed Sunday and Monday so no swim again until Tuesday.
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  7. Saturday, May 23

    by , May 23rd, 2009 at 08:54 PM (Elise's Fitness Fun)
    Just 3 days away from being 43! I feel like I am in better shape overall than I was one year ago and definitely in better shape than I was when I hit 40. I'm going to be getting a physical in a week, so hopefully I will be better internally than I was one year ago. Last year, I was borderline anemic and my cholesterol was a little bit higher than I would have liked it to be.

    Hit the pool for an easy 2,000 yard swim:

    400 warm-up

    4 x 50 kick with 15 seconds rest

    4 x 50 - 25 rt. arm/25 lt. arm fly on 1:00

    3 x 300 hard flutter kick with boards + fins with 30 seconds rest in between each 300

    100 easy

    4 x 25 AFAP fly on :45

    100 easy

    2,000 SCY

    Early in the evening, ran 3.7 miles at an easy to moderate pace (31:56).

    Still planning to do a test run either on Monday, Tuesday, or next Saturday. Am leaning toward a 3 mile timed run on Tuesday (my birthday). On Monday, there is a 10k about 1.5 hours away. It is one of the hardest 10ks around. Weather is iffy and race starts at 7 AM, so not sure about that one. Next Saturday, there is a 5k nearby. I'm a little iffy on that one as I have Athens a week later and while I am not going to taper, an all out effort just one week before could really take it out of me.
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  8. Sat May 23rd 2009

    by , May 23rd, 2009 at 02:33 PM (Ande's Swimming Blog)
    Sat May 23rd 2009

    following A&M senior circuit where Dara Torres is swimming

    NEXT MEETS

    Thu June 11 - 14, 2009
    Senior Circuit #3
    Austin, TX
    Events Entered:
    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM
    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy
    28 200 Individual Medley 2:24.08 LCM
    34 050 Breaststroke (3) NT No Time in Data Base
    38 050 Butterfly (3) 51.80 scy


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


    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    chris Coached
    TSC main pool diving well
    swam with tyler, jon, nate ned marcio & larry


    warm up LCM
    150 fr
    50 bk
    150 fr
    50 bk
    200 k
    150 fr
    50 bk

    4 x 400 desc on 6:30
    went 4:52 on #4

    4 x 50 fl desc on 1:00
    went 29

    3 x 300 fr desc on 5:00
    went 3:42

    4 x 50 bk desc
    went 31

    2 x 200 k
    did fly kick no board
    went 3:13, 2:46
    2:46 is my fastest 200 k in practice ever

    4 x 50 br
    went 36

    50 easy

    100 free strong
    went 1:03

    50 easy
    Categories
    Swim Workouts
  9. Weights, Sat., May 23

    by , May 23rd, 2009 at 02:20 PM (The FAF AFAP Digest)
    Weights:

    tricep press, 60 x 1 x 3, 65 x 1 x 3, 70 x 3 x 8
    dead lift, 125 x 3 x 6
    hi row (Hammer), 140 x 1 x 3, 160 x 1 x 3, 180 x 3 x 8
    external rotators, 10 x 2 x 15, each side
    back lunges w/10 lb DBs, 1 x 20
    side lunges w/10 lb DBs, 1 x 20
    goblet squats, 40 x 3 x 15
    (was going to do front squats, but couldn't remember the precise hand/wrist position)
    elevated crunches w/med ball, 2 x 25
    incline crunches w/12.5 weight overhead, 2 x 25
    decline reverse crunches w/12.5 weight held by feet, 2 x 15
    push ups, 2 x 25
    held the plank for 1:30
    recline pull ups (body rows), 2 x 12 (put my feet up on an incline bench and used a bar)
    chin ups, 1 x 10 (did these on the way out, almost forgot)

    5-10 minute stretching

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

    Back from Nationals in NJ and a LOT of driving yesterday. But it was great fun, even though Fort Son's team (varsity lightweight 4) got "owned." (I won't use the word he used. lol) Still, I think he had a pretty exciting season for a novice rower. Couldn't help but notice, but there were some super buff studs there.

    First three weights listed were all PRs for me. I used the long bar and put the weights on for the first time today for the dead lift (now that I know the darn bar weighs 45 pounds). The bar felt bigger than the barbell I had been using. I felt like my hands were slipping and I couldn't get a good grip on the bar ...

    The house is loaded with relatives and kids. Went to lil Fort's soccer game after weights and will now hang by the pool today. Hopefully, I can make my team practice tomorrow ...

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

    Amanda Weir on Kicking:

    I was reading Splash Magazine last night, and in particular an article about Amanda Weir. She said she spent a year kicking in shoes in an effort to improve her kick in the freestyle events. I know people that have used shoes periodically (She Puff), but not regularly. Seems like that would be hard on the shoulders too.

    She also spend some times kicking with fins, particularly to work on her dolphin kicking. One of her fav sets is 10 x 100 where she does 6 kicks, 8 kicks, 10 kicks, all UW by 25s. I think I'll give this set a whirl, though I imagine that last 25 is just a *bit* hard for us mortals.

    Updated May 23rd, 2009 at 02:36 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  10. 22/23 May 09 - Dry/Swim

    by , May 23rd, 2009 at 01:34 PM (Swim like an Orca, but faster !)
    22 may - Gym - Dryland
    I don't care what Bill Sweetenham said, I need more strength conditioning!
    Assisted Pull-ups/Dips (120) 2x8
    Hang 45 (1, ouch)
    Did everything 3x15
    Ball crunches/extensions 3x15
    Medicine Ball throw downs 18 per routine (3)

    23 May - 7:15- 8:30am UMHS

    Stole this Recovery workout from floswimming.com

    4x25 Hypoxic 0 breath 5
    300 K/D/S
    4x25 0 3 breath
    300 K/D/S
    6x25 0 4 breath (breathed on left side)
    300 K/D/S
    6x26 0 2 Breath
    300 K/D/S

    For the 1,2 &4 th Kick -
    50---On Side -One arm extended on pull buoy w/ fins (switch sides at the 25)
    50---Drop pull buoy, keep leading arm extended

    Drills - FR---25 Doggie paddle/25 Gallop= 3 Left, 3 Full, 3 Rt, 3 Full/25 One Arm; 12.5 Left, 12.5 Rt/25 Fist,
    Flip turn straight into 100 FR, concentrating on blending the above drills

    Bk---Did 50 Kick left side, 50 Kick right side.
    Drill 25 One arm Left, 25 One arm right, 50 Gallop (3 Left, 3 Full, 3 Right, 3 Full)

    I needed a recovery, this week has been tough.
    No intervals on this recovery, just time to stop and think about stroke.
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  11. Sunny Saturday

    by , May 23rd, 2009 at 08:21 AM (Swimming, Life, and Other Stuff!)
    Up at the crack of dawn! Ran 45:00 in the crisp sweet smelling morning air! We're going to Chicago today for some relaxing, eating, shopping, and a trip to Shedd aquarium!
    Yesterday's Solo Swim @ LA Fitness:

    WARM-UP SET:
    200 Freestyle
    300 Choice Stroke (backstroke for me)
    2 X 100 Stroke (Breastroke, butterfly)
    MAIN SET:
    12 X 200 Freestyle (I thought I was going to hate this but I got feeling smooth/good and descended all my times) I did the first 4 on 4:00 interval, second 4 on 3:45 interval, and third 4 on a 3:30 interval.
    SECOND SET:
    10 X 50 Freestyle on :55 interval (alternate paddle use)
    COOL-DOWN:
    I ran out of time so I did an easy 100 IM and crawled out!
    3,700 a good freestyle workout for me! I always feel good the day after I swim long non-stop freestyle; not sure why.

    Off to Chi Town....maybe I'll see Vive Bene out on the Ohio Street Beach!?
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  12. Pool + Track

    by , May 22nd, 2009 at 10:29 PM (Elise's Fitness Fun)
    Well, my planned workout of 3,000+ yards got cut a little short. Ended up doing just 2,200. Did one of my favorite drill sets for getting my technique together on freestyle:

    3 x 300 free drill with 45 seconds rest between each 300: 75 -3 strokes/12 kicks on right side/3 strokes/12 kicks on left side; 75 - 3 strokes/6 kicks; 75 - 3 strokes/3 kicks; 75 - regular free

    Hit the track this evening for some speed work:

    1 mile warm-up in 9:00
    1600 meters - alternating an easy 200 meters with a hard 200 meters (held 200s between 37 and 42)
    1600 meters - jog the curves and stride the straights
    1/2 mile cool-down

    A little bit of speed work hurts worse than running 9 miles at an easy pace, but I figure it is good for technique and good conditioning. The mile where I did the 200s took a good bit out of me. Didn't have as much left for the strides as I had hoped. I am hoping to do a running event sometime in the next week either on Memorial Day, my birthday, or next weekend.

    Sent my entry in for the Athens meet. Should be interesting. I'll probably embarrass myself there enough to motivate myself to get in much better shape for Nationals.

    Updated May 22nd, 2009 at 10:46 PM by elise526

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  13. Friday 5/22 - First swim of the meet

    by , May 22nd, 2009 at 09:23 PM (Mixing it up this year)
    Got a good 900 in for warm up. Felt fairly good.

    The race itself I may have taken out too fast but I won't be sure until I see the splits. Since I had McKaylin my 11 year old swimmer and Jennifer my 16 year old in my heat I could not see how Jennifer was doing since she was on the other side of the pool. McKaylin was right next to me and she did a fairly good job keeping close to me.

    I have actually never done the 800 free, only the 1500. So I did beat my split from my 1500, by going an 11:57.?? It was only showing my time until McKaylin came in at the 12:27.?? then came Jennifer.

    Not bad for an old lady.

    The kids were complaining about their shoulders hurting so I told them to warm down. We went a 300 and then it started raining so we got out and got dressed.

    Total 2000 meters
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  14. Friday is tiring!

    by , May 22nd, 2009 at 07:41 PM (The Labours of SwimStud)
    500 W/U
    4 x 100 BR Pull :20-30 RI
    4 x 100 BR Kick :20-30 RI
    4 x 100 BR Pull /Fly Kick :20-30 RI
    2 x 100 BR 2:15
    4 x 50 BR 1:30
    4 x 100 BK Kick-roll (fins)/Swim by 50's :30 RI
    4 x 50 Canoe drill (if I did it right?) :30 RI
    4 x 50 Swim (I still suck) :30 RI
    4 x 50 EZ

    Very tired.

    Updated May 22nd, 2009 at 10:20 PM by SwimStud

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  15. entered the following events

    by , May 22nd, 2009 at 03:31 PM (Ande's Swimming Blog)
    entered the following events for the

    Texas Senior Circuit

    Senior Circuit Long Course #3 Meet in
    Austin, TX on
    June 10 - 14, 2009

    LCM
    some of my entry times are SCY because each event has to have proof of time

    Events :

    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM

    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy

    28 200 Individual Medley 2:24.08 LCM
    34 050 Breaststroke (3) NT No Time in Data Base
    38 050 Butterfly (3) 51.80 scy

    Updated May 22nd, 2009 at 11:38 PM by ande

    Categories
    Planning
  16. 5-22-09 EZ Aerobic Free/Back

    by , May 22nd, 2009 at 03:03 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to noon at the Downtown YMCA (SCM) coached by Jann.

    Warmup:
    400 free
    200 IM drill

    Main Set (work on great form and don't worry about speed):
    Twice through:
    1x150 free on 3:00
    2x75 stroke on 2:00
    2x75 dolphin kick on 2:00
    6x50 free on 1:00 (I did odds back :-))

    Warmdown:
    400 free - alternate 100 swim/100 6 kick and roll

    2500 meters

    Notes:
    I am down to two practices left after today's, so I was kind of sad. These intervals were not hard, but coaches instructions said good form and no speed worries. I tried to get that easy speed feel for backstroke. I felt like I was getting it a couple of times, but I still need to work on my endurance quite a bit. Back requires more kicking for me to keep a strong stroke. I'm just ecstatic that I am actually able to throw in some back from time to time on freestyle intervals!

    Updated May 26th, 2009 at 09:26 AM by Iwannafly

    Tags: aerobic, back
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/25/09 - SCY

    by , May 22nd, 2009 at 01:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP: 1 X 200, 1 X 250, 2 x 150 (All Choice)

    1 X 300
    1 X 200
    1 X 100
    Repeat the set 4 times.
    Rounds 1 & 3 are freestyle, intervals: 4:30,3:00,1:30
    Rounds 2 & 4 are IM, intervals: 5:15,3:30,1:45

    1 X 300 kick 6:45
    1 X 200 kick 4:30
    1 X 100 kick 2:15


    4 X {4 x 50}
    Round 1: 3 moderate/1 fast :50
    Round 2: 2 moderate/2 fast :55
    Round 3: 1 moderate/3 fast 1:00
    Round 4: 4 fast 1:05
    Choice

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
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    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/23/09 - SCY

    by , May 22nd, 2009 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SATURDAY WORKOUT: SHORT AND FAST(SCY)

    WARM UP:
    2 x 200 3:20
    2 X 150 2:30
    4 X 50 Descend 1-4 :50

    5 X 100 kick 2:15

    2{4 x 100 Free 1:45}
    Swim the 100's as follows:
    #1 moderate
    #2 75 moderate/25 fast
    #3 50 moderate/50 fast
    #4 25 moderate/75 fast

    1 x 50
    2 x 25
    1 x 50
    Repeat the set 4 times. Intervals as follows:
    Round 1 :40
    Round 2 :45
    Round 3 & 4 :50
    All swims at max speed. Choice.
    Break approx 1 minute between rounds

    8 X 25 :40
    Sprint 20 yard, no breath. Easy in from the flags.

    8 X 50 1:15
    Fins optional.
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    3600Y
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    Swim Workouts
  19. Friday 5/22 - The pre meet workout

    by , May 22nd, 2009 at 11:46 AM (Mixing it up this year)
    Slept in alittle and by the time I arrived at the pool I was the only one there, but by the time I left it had filled up again.

    Since I have the 800 tonight I was just swimming very easy so this is nothing to really emulate.

    1000 free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins & board
    5x100 Back drills w/fins
    #1-streamline kick #2-fashion model back #3-kick with partial recovery #4-underwater recovery 50 rt/50 lt #5-full back
    500 Free pull w/small paddles & bouy
    5x100 Free #1,3,5 swim #2 finger tip drag #4 straight arm

    Total 3000 meters
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  20. Friday, 5/22/09

    by , May 22nd, 2009 at 11:36 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warmup
    300 swim free
    6 x 50 kick RI :10

    Drill
    8 x 50 as 25 drill/25 swim; odds stroke, evens free
    8 x 25 free as:
    #1-3 12.5 fast/12.5 easy
    #4 easy
    #5-7 12.5 easy/12.5 fast
    #8 easy

    Main
    4 x 50 strong on 1:30
    1 x 200 swim on 4:00, easy
    4 x 50 on 1:20
    1 x 200 swim on 4:00, easy
    4 x 50 on 1:10
    1 x 200 swim on 4:00, easy
    (went :37-:38 on all 50's)

    Cool down
    4 x 50 choice on 1:15
    2600 meters
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