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  1. Wednesday Swim

    by , April 22nd, 2009 at 08:27 PM (Elise's Fitness Fun)
    A friend of mine wanted to swim this afternoon, so jumped on the opportunity to train with somebody in the pool and skipped my usual bike ride.

    Warm-up: 200 easy (started later because talking to son's coach)

    5 x 100 on 1:45: Did fly - 25 rt/25 lt/25- alternating 3 rt, 3 lt/25 full stroke

    100 easy

    5 x 100 on 1:40 - all full stroke backstroke

    100 easy

    5 x 100 on 1:40 - Free with paddles - held 1:05 to 1:10

    100 easy

    5 x 100 on 1:45 - dolphin kick with board - no fins - held 1:25 to 1:30

    200 easy

    8 x 25 fly with fins - 12.5 SDK/12.5 fly - on :45 - Held 11 to 12 sec. for each

    100 easy

    3,000 SCY

    Updated April 22nd, 2009 at 08:51 PM by elise526

  2. Meditating Daffodils?

    by , April 22nd, 2009 at 04:04 PM (The FAF AFAP Digest)
    Woke up today with a headache again. (WTF?!) Decided I needed to work on cheerfulness. One of my favorite west coast gurus, Ahelee, suggested I meditate about yellow daffodils (in lieu of meditating about deers for speed). I did this for a minute or two ... that's about my tolerance for meditation, as Ahelee knows. Then I proceeded to listen to loud psych music and purchase copious amounts of beer and wine for the party on Sunday. That helped more.

    After this, I went to the pool and chiro.

    Pool work:
    (This is so dull, one can barely bother typing it ...)

    Warm up:

    700 variety swim, kick, drill

    Speed Work:

    10 x 25 UW shooters on back

    50 EZ

    6 x (25 easy speed fly + 25 EZ)

    50 EZ

    3 x (25 AFAP free + 75 EZ)

    100 EZ

    Total: 1750



    My chiro agreed that I had completely torqued my neck and that that was what has been causing my constant headaches. Got a neck adjustment and tune up for the shoulders. Hopefully, that will do the trick.

    Met Alan Webb today. He was finishing his appt when I arrived. He's racing the mile at Drake University this weekend and hoping for perfect weather conditions.



    Got my relay assignments today. I'm swimming:

    Saturday morning:
    25+ Mixed 200 Medley: Leslie, Petra, Mark, Pete

    Saturday afternoon:
    35+ women 400 medley: Barb, Karlin, Leslie, Cheryl
    35+ women 200 free relay: Leslie, Cheryl, Barb, Melissa

    Sunday morning:
    35+ mixed 200 free: Pete, Brad, Leslie, Cheryl

    Sunday afternoon:
    25+ women 200 medley: Barb, Petra, Leslie, Cheryl

    Very psyched to be swimming with Petra Martin, who has mad skills, but she is really dragging down our relay "age." Swimming some relays with Speedo and my favorite teammates too! I haven't swum relays in a long time, so looking forward to that. Last year, this same 400 medley relay was #1 in the nation. Not bad for a small non-superteam!


    B70 Experiment:

    Got Jimby's suit in the mail from Sportsman BillS. I'll be sure to take many photos of Jim in it, especially after he's eaten his 5 steaks on Friday night.

    Updated April 24th, 2009 at 10:22 AM by The Fortress

    Swim Workouts , Masters Swim Meets / Events
  3. Day 13

    5x100 FR@2:00
    3x100 IM Kick@2:00
    2x100 Drill 1=BR, 2=FL

    4x100 FR Kick@2:00 w/fins
    100 Easy

    5x100 FR Pull@1:45
    5x50 FR@:45
    5x50 FR@1:00

    200 Easy

    2700 SCY Indoors Solo
  4. Wed Apr 22nd Nat's 16 days, went 23.7 50 bk

    by , April 22nd, 2009 at 01:07 PM (Ande's Swimming Blog)
    Tue Apr 21st, 2009

    Tweaked my left lower back today
    Chest's feeling a bit better

    My lifting plan going into Nats:
    1. Thu 04/23 wu, 2 sets reg
    2. Sun 04/26 wu, 3 sets reg (last day of leg weights)
    3. Tue 04/28 wu, 2 sets reg
    4. Thu 04/30 wu, 2 sets reg
    5. Sun 05/03 wu, 2 sets med
    6. Tue 04/05 wu, 1 set light - med

    May 8 - 10
    2 weeks 2 days / 16 days

    Swam 7:45 - 9:00
    whitney Coached
    TSC SCY main pool
    swam with Tyler, Max, & Mary

    warm up
    last 50 of each is drill
    200 fr
    150 br
    100 bk
    050 fl

    main Set

    4 x 100 on 1:40
    done 25 fl fast, 50 fr fists closed, 25 tarzan
    raced tyler on all the fast 25's

    200 IM K

    4 x 100 on 1:40
    done 25 bk fast, 50 fr fists closed, 25 tarzan

    200 IM dr

    4 x 100 on 1:40
    done 25 br fast, 50 fr fists closed, 25 tarzan

    200 IM swim (skipped it)

    75 easy
    rest 30 sec
    25 fast from a dive

    75 easy
    rest 60 sec
    25 fast from a dive

    75 easy
    rest 90 sec
    25 fast from a dive

    changed into FS PRO Jammer

    75 easy
    rest 120 sec
    25 fr fast from a dive
    went 9.9

    rest 10 minutes

    50 bk fast
    whitney timed
    fs pro jammers
    went 23.7

    50 easy

    Updated April 23rd, 2009 at 12:20 PM by ande

    Swim Workouts
  5. More sprinting...

    by , April 22nd, 2009 at 12:20 PM (A comfort swimmer's guide to easy swimming)
    Wednesday 4/22/09

    SCY with Carrie

    1st Set
    all free:
    300 swim, 300 kick, 300 pull (no paddles)
    3 x 50 on :50 build to 85% (37)
    3 x 50 on 1:00:
    #1, sprint 1st 25 to a foot touch, easy to the wall;
    #2, easy 1st 12.5, sprint 25 into and out of the wall, easy last 12.5;
    #3, sprint last 25 from pushoff to finish
    (times were about the same as the 1st set)

    2nd Set
    all back:
    200 swim, 200 kick, 200 pull no paddles, work for a deep, even catch on both sides
    2 x 50 build to 85% on 1:00 (went :43, :41)
    swim 8 x 25 on 45:
    1-4, swim fast with pull buoy, concentrating on just kicking fast from the ankles while turning over and rolling the upper body;
    5-8, sprint with 6-8 SD kicks off each wall, concentrating on good breakouts and finishes
    (This wasn't too bad. The buoy really helped me focus the kick and I'm starting to get more of a body roll. Not quite there yet but it's coming along. Not sure of the times on all because the glare on the clock made it hard to see but on the last 4, I saw 17-18 a couple times.)

    3rd Set
    mixing it up
    100 swim alt. 50 free/25 fly/25 back
    100 kick alt. 25 fly kick on back/25 fly kick on side
    100 drill fly: 25 right arm, 25 left arm, 25 3 kicks/1 pull, 25 swim (build to about 70-75%)
    swim 3 x 50 on 1:10:
    #1, sprint 25 fly, easy 25 free;
    #2 easy 12.5 free, sprint 25 fly, work the turn and breakout, easy 12.5 free;
    #3, easy 25 free, sprint 25 fly, work the finish.
    (this was kind of fun. I did a better job of timing the wall this time.)

    swim down 200 choice

    Total: 2750 yards

    45 min. spinning class today at noon. Last one until after Nationals
  6. PACING...

    I notice that when I do a drill first it helps me to focus on one part of my stroke. I feel calm and centered by this and maybe it is more beneficial for muscle memory before doing intervals.
    Spoke to someone after the workout today about pacing. This is the story he relayed to me. His big goal was to do the 100 Free under a 1:00. So when he was standing on the blocks at a race he mentioned this to the swimmer next to him. The stranger said, “Follow me…”. My friend started out holding his form well and giving it all he had until his body felt totally depleted. With the dark shadow at his side and only 40 yards left to go there was nothing else to do but finish strong. This carried him home. He did it in 59.99.
    800 Warm up
    4 time 5 100’s First 400 100’s on 1:30 odds pull, even stroke
    Last 100 kick with fins.
    Wow 2800 just like that.
    Cooldown with wallside story.
  7. Wednesday 4/22 - IMing it today

    by , April 22nd, 2009 at 07:37 AM (Mixing it up this year)
    This is the workout I wanted to do yesterday but couldn't due to time constraints. My shoulders were sore from yesterday but to my surprise free was the only stroke that they hurt on. My fly felt nice and loose.

    10x100 @ 2:00 Free 1/2 pull 1/2 kick
    400, 300, 200, 100 @ :30 Rest IM
    800 IM Kick with fins broken at the 200 with :30 Rest
    200 Free kick w/fins EZ
    800 IM swim with fins broken at the 200 with :30 Rest
    200 Free EZ

    Total 4000 yards
  8. Monday/Tuesday (this week is going fast!)

    by , April 21st, 2009 at 11:13 PM (Swimming, Life, and Other Stuff!)
    Monday, Patriots Day and Boston Marathon Monday.
    I had the live video feed of the marathon plus tracking 3 friends of mine whom were running the marathon this year on my computer in my office. I did desk work most of the day (my student teacher took my classes over) so it was fun watching the race!
    This little side track down memory lane took me out of the swimmin' mood so I took a 45:00 minute run down River Road Trail and through the adjacent golf course. It felt good. Could the vitamin D be helping the osteo-arthritis? (no way) way I wish!

    Tuesday! Back in the swimming mood! Team NASTI is still on the organized paper workouts. Here's what my lane did tonight:
    1) 500 free Swim Warm-up
    2) 4 X 75 Free on 1:30 (1st 25 stroke, 50 free)
    3) 2 X 150 Free on 3:00
    4) 1 X 250 free on 4:00
    5) 2 X (1 X 50 on 1:00/ 1 X 100 on 2:00/ 1 X 200 on 4:00) First time through IM, second time Freestyle.
    6) 8 X 50 Freestyle on 1:00 (1st 25 hard, 2nd easy)
    7) 8 X 25 Sprint on :40 (I did fly)
    8) EASY 250 cool-down
    2,900 Yards

    I know this is probably the placebo effect but the mega vitamin D I'm taking seems like it's really improving my mood, knee, workout endurance, and quality of sleep at night.
    I told a friend of mine about the vitamin D thing (he's a PA) and he sort of laughed and made fun of me.
    A couple days later at the Boston marathon AMJA meetings he happened to sit in on a presentation concerning Vitamin D deficiency in America. He sort of did a double take and told me this might not be as silly as I thought it might be. He had a great run at Boston (much faster than his fitness level should have allowed) and he's been doing the same vitamin D routine as me.
    BACKSTROKE: I am on a mission to improve my backstroke. I know my kick is lousy. If you were working on developing a good backstroke where is the best place to start? (pull, kick, body position, head position). I like to focus on one thing at a time and move on as I improve so please give me your opinion on where to start!
  9. Day 12

    About an hour at the gym doing all of the Physical Therapy (PT) exercises I've been doing every T-Th. Last PT appointment was last Th.

    So from now on I will try to do M-W-F swims and T-TH weights at the gym.

    Still feeling a bit off if I don't stay hydrated. The Sjogren's Syndrome symptoms kick in if I overdo any exercise without drinking lots of fluids. Mainly...water!!!
  10. Things Outside the Pool Help

    by , April 21st, 2009 at 08:32 PM (Elise's Fitness Fun)
    Ran an easy 4.2 miles at lunch. Hit the pool later this afternoon and did the following:

    200 easy free
    200 easy kick with fins

    3 x 500 free on 7:00
    #s 1, 3 with paddles
    #2 regular free

    100 easy

    4 x 50 AFAP free with fins on 1:30
    Held 25

    100 easy

    The 500s surprisingly felt good. If you look at my yardage for the past month, this should not be the case. I believe the weights, the running, and the biking have played a part in making the 500s much more enjoyable. I now find 500s on this interval to be much easier (at least mentally) than doing a set of 100s on 1:25.

    The missing element from my training is stretching. Saw the yoga teacher the other night and I have pledged that I will show up for her 6 PM class on Thursday. I could really benefit from this as my flexibility in my lower back and my legs just stinks!
  11. A little bit of sprinting today...

    by , April 21st, 2009 at 06:27 PM (A comfort swimmer's guide to easy swimming)
    Tuesday 4/21/09

    SCY, Solo

    My "all out" sprint is pretty sloppy. And I don't feel like I'm going all out on breakout, it takes a few strokes to get that feeling, especially on backstroke. And on fly it's taking a few strokes to get the kick integrated with the stroke. Basically, my sprint is a mess in all the strokes. Other than that, this workout went well. lol

    300 swim free
    100 IM kick (on back for all no board)
    300 swim alt. 75 free/75 back
    100 IM drill
    300 pull (no paddles) alt. 50 free/50 back

    8 x 25 on :45, do 2 free, 2 fly, 2 back, & 2 choice. odds off the blocks, with a fast breakout,
    3 stroke cycles all out, then swim easy to the wall.
    evens, start off easy, and be at full speed when you get to the far flags... perfect finishes
    (I did fly for the choice. Didn't get any times on these. My fly finish was horrible both times. I hit the wall in the middle of the stroke)
    100 easy

    4 x 25 all out off the blocks, one of each stroke, walk back
    (I did fly-back-fly-free, didn't get times on these)

    Repeat 3x{
    kick 2 x 50, no board w/10 sec. rest
    (did flutter on my back for all around 55-1:00)
    swim 100 IM at about 70%
    (did these around 1:30)
    100 easy }

    200 easy swim down choice
    (did back/free by 50's)

    Total: 2600 yards

    Will do 1 hour yoga class tonight.
  12. Evil is in me ...

    by , April 21st, 2009 at 04:52 PM (The FAF AFAP Digest)
    Standard resting workout:

    Warm up:

    700 variety warm up

    8 x 50 back @ 1:00

    Was trying for easy speed. Had none, these are the slowest 50s backs I've done in recent memory.

    50 EZ

    Speed Work:

    3 x (25 build free + 25 easy)

    50 EZ

    3 x (25 AFAP kick w/fins + 25 easy)

    3 x (25 AFAP free w/fins + 25 easy)

    50 EZ

    1 x 50 back AFAP w/fins (25ish)

    200 C/D

    Total: 1900


    The evil is in me, and I'm not talking about evilstroke. Seems like full on taper bitchies (confirmed by Mini-Fort), compounded by headache and totally wrenched neck/left trap. Going to chiro tomorrow. Felt dreadful in the water, the worst I've felt in ages. Hope that goes away; trying to ignore it.

    I'm not going to the SCM meet in NY. I called the meet director today just to get a sense of the timeline and confirm receipt of my entry before I booked a flight. My entry was apparently mysteriously lost in the mail. (I didn't make a copy of it.) I don't have a fax machine and couldn't get to one today, as I'm too busy. Entry deadline has passed. So I'm crossing this meet off my list. Hopefully, I can find another one to go to later in the year. Bad luck + taper/sick bitchies is a bad combo. Perhaps it's just better to get back to training anyway!

    Hope I get my mojo back soon. I think a run is needed. Trying to resist the urge to walk right out the door this very minute ... Promise to be less whiney in future posts!

    Updated April 21st, 2009 at 09:13 PM by The Fortress

    Swim Workouts
  13. Taper Workout #3

    by , April 21st, 2009 at 02:16 PM (The Labours of SwimStud)
    5 x 100 FR 1:55 held 1:25's
    100 EZ
    4 x "phosphate walls" with EZ to 100 after. FL, FR, BR, FR
    4 x 100 EZ

    Got some coach input on fly said it looked good; way better than before.
  14. April 20 & 21 '09 Western Slope Aquatics (HS/Y)

    by , April 21st, 2009 at 11:29 AM (Swim like an Orca, but faster !)
    Monday-April 20
    Lord's Gym-Placerville-0930am
    After a cardio warm-up...
    Assisted Pull-ups 2x6
    Assisted Dips 1x6
    Incline chest press 3x12 20
    Seated one-arm curls 3x8 20
    Step-ups (DBs) 3x8 25
    Wide grip Lat pull-downs 3x8 2/80 1/90
    Narrow grip seated row 3x12 60
    On the Cable-Cross;
    Standing pull down 3x12 10 12.5
    Tri-press (one-arm) 3x12 12.5 15
    Seated (ball) shoulder raise 3x12 5 10
    Crunches 3x10
    Back extensions 3x6
    Med Ball throw down 2x8 10
    Foam roller

    Aquasol Masters 1800-1915
    Warm 400
    10 x 50 K on 1:00
    3x100 BF (K,Drill,Swim,K) 3k drill
    3x100 BK (K,Drill,Swim,k) Streamline 3 count drill
    3x100 BR (K,Drill,Swim,K) 2 K drill
    3x100 FR (K,Drill, Swim,K) one-arm drill

    cool 200.

    Tuesday April 21 - HS/Y' Solo 0540am

    Warm 400

    5 x 100 FR 1:30
    5x100 BK 2:00
    4x50 FR Pull :50

    Cool 200

    1:30pm Road Bike
    About 30 minutes, still locked in the stationary position,
    I will get back on my hilly (and a little dangerous) 16 mile course in about 2 weeks after I built up some endurance.

    I got the idea for part of my dryland workout from Jason Lezak's page @ for the weight routine. I tried to copy ande's and a couple of others in the past, however I like this routine.
    My new schedule has me doing weights MWF, with aerobic, cycling or something else on TTh, in addition to swimming 4-5x a week.
    2 things I know I need to get faster, 1. Brute strength and 2. Lactate tolerance!
    I finally found a place to do a once a week LCM workout, however its about a 40 minute drive one way...

    Updated April 21st, 2009 at 06:37 PM by EricOrca (additions)

  15. Tue Apr 21st, 2009 Nats 17 days

    by , April 21st, 2009 at 10:16 AM (Ande's Swimming Blog)
    Tue Apr 21st, 2009

    Left lower back feeling better
    Chest a bit sore from Sunday weights

    May 8 - 10
    2 weeks 3 days / 17 days

    Lifted at world gym before swimming

    Lat Pull WU 6 x 167, 6 x 175 6 x 187

    Bench press 6 x 135 6 x 155 5 x 175

    Leg press 6 x 180 6 x 270 6 x 360

    [ame=""]LAT PRESS[/ame] 6 x 40 6 x 45 6 x 50 5 x 55

    12 reps 1 blue
    8 reps 2 blue
    8 reps 3 blue
    8 reps 3 blue

    Swam 6:30 - 7:30
    whitney Coached
    TSC SCY main pool
    swam with Mike, Max, & Brad
    beside tyler, todd, larry mary ed, & nate

    warm up

    main Set

    2 x 400 fr rest 1:00 between each
    1 65%
    2 75% went 4:25

    50 EASY

    2 x 300 fr rest 1:00 between each
    1 65%
    2 80% went 3:12

    2 x 200 k rest 1:00 between each
    1 65%
    2 80% went 2:28

    2 x 100 fr
    1 70%
    2 95% dove, whitney timed, FAS PRO Jammer
    went 51.4

    150 easy

    My lifting plan going into Nats:

    Thu 04/23 wu, 2 sets reg

    Sun 04/26 wu, 3 sets reg (last day of leg weights)

    Tue 04/28 wu, 2 sets reg

    Thu 04/30 wu, 2 sets reg

    Sun 05/03 wu, 2 sets med

    Tue 04/05 wu, 1 set light - med

    Updated April 21st, 2009 at 11:06 AM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  16. Tuesday 4/21 - Cram it in

    by , April 21st, 2009 at 07:33 AM (Mixing it up this year)
    Today I thought I was going to be late but the guard was even later missed the first 15 minutes of my swim time because he over slept.

    Had planned a different workout for today but wanted to get 4000 in so had to change it up.

    10x50 @ :50 Free
    4x500 @ 8:00 Free w/paddles and bouy descend went 7:05, 6:55, 6:44, 6:36 a little shoulder issue on #2 but just widened my stroke a little on the left arm and that seemed to correct the problem
    250 Free kick w/fins
    250 Back kick w/fins focus on rotation
    10x50 @ :50 Free with a good kick
    500 Free every 3rd lap back

    Total 4000 yards
  17. The Science of Heartbreak

    by , April 20th, 2009 at 11:03 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Tonight's practice, the last quasi-lengthy one as I slouch into full taper mode, consisted of:
    1 x 400 warm up
    8 x 100 easy on 1:25
    5 x 100 on 1:25 -- keep them at under 1:15s
    1 x 500 on 8:00 -- keep at a sub 1:20 pace
    5 x 100 on 1:25 -- keep at under 1:15s
    3 x 200 on 3:30 --keep under 2:30s
    8 x 50 on :45
    total 3700

    I did get tired, but not super tired, partly because I went last and drafted. I will take it really easy on Wednesday, then drive to CZ on Friday and try out the B70 during warm up for the 1000/1650. I scratched the 1000 and switched it to the 50 fly. My "main" events are the 100 and 500 on Saturday; and the 200 on Sunday. After these are done, I just have the 50 fly, 400 im, and 50 free as fun events.

    I hope that the B70 magic works, and doesn't inexplicably leave me heartbroken...

    which is the less than perfect segue into today's real vlog topic.

    Today, I got an email from a reader of a recent article of mine. The magazine's editorial office forwarded it to me. Actually, it was the second personal email this article generated.

    Let me just say that actually hearing from readers, in my experience at least, happens so rarely that I would be hard pressed to tell you the last time it happened.

    Wait. There was an elderly woman who read an article of mine in Modern Maturity a few years back. The magazine included a picture of me in a body suit on the contributor's page. The lady said I looked like her deceased husband. She mailed it in a perfumed envelope.

    Fearing an erotomaniac, I burned the thing and never looked back.

    These more recent messages, however, were much nicer and less threatening. Both wrote to thank me for my story on the Science of (Romantic) Heartbreak. One was from a guy, and one was from a woman, both of them independently suffering the horrors of heartbreak themselves, and both of them expressing relief to find that their experiences were not isolated examples of nutcase pathology but rather a nearly (if not entirely) universal human form of suffering.

    Anyhow, the woman happened to mention that she heard about my story on MSNBC television today.

    I googled MSNBC and Heartbreak and was surprised to find that my story has been reprinted on the MSNBC website, alone with a smorgasbord of comments--some nice, some obviously angry.

    In any event, I realize that I very easily could have mentioned ever hearing that something I wrote might have made it onto cable televsion, albeit as filler for a weird daytime news time slot.

    I am moved to pose the following question: if a minute or two of a person's Warholian 15 minutes of fame occurs, and the person fails to find out about it, was he or she actually famous for a minute or two?

    For what it's worth, and at the risk of sounding corny, I do hope that my writing can occasionally offer succour, hope, consolation, and inspiration to the occasional reader suffering some species of self-doubt. When this happens, and it doesn't happen very often, it does make me feel what I do has worth.

    If you or anyone you know are curently heartbroken, you might find some of this info useful. There is, of course, no easy fix for this most painful of human conditions. But perhaps getting a glimpse into how common and arguably useful such suffering is to being human, well, these might provide a smidgen of relief.
  18. Bike + Swim

    by , April 20th, 2009 at 09:08 PM (Elise's Fitness Fun)
    Took the road bike out in the early afternoon and rode for about 1 hour and 20 minutes on a pretty hilly course. The ride included a 1 mile climb with parts at a 12 percent grade.

    Was dead for my swim early this evening but got it done.

    Group swim

    100 warm-up (missed most of warm-up)

    4 x 250 I.M. add a 50 to each stroke I.M. order - 45 seconds rest between each 250

    4 x 250:
    #s 1, 2 - alt. 50 free/50 back
    #s 3, 4 - dolphin kick no fins
    30 sec. rest btwn each 250

    5 x 50 Free on 1:00

    150 easy

    2500 yards

    I had thought about doing a run with friends tomorrow at 5:45 AM. After the workouts today, I think I'll wait until later in the day. I'm dead now and I know I won't be worth much at 5:45 tomorrow morning.

    Updated April 20th, 2009 at 10:07 PM by elise526

  19. Taper Workout #2

    by , April 20th, 2009 at 08:55 PM (The Labours of SwimStud)
    3 x 100 FR 3:00 long and strong 1:25-1:30's
    4 x 50 Paddles 1:30
    2 x 50 BR Drill 1:30
    4 x phosphate 15's with EZ to 100 and long RI
    FR, FL, BR,FR
    3 x 100 Snorkel
    2 x 50 Paddle
    2 x 50 EZ
  20. I opened a whole new can of butteflies yesterday....

    I swam the 100 IM in the Raleigh meet yesterday. I feel elated and overwhelmed! To me the meets are such a gift. A chance to test myself and uncover the vast amounts of challenges that await not only my body but my brain. While my body is the race car, my mind is the guys behind the scenes making the motor run and the chasy streamlined as possible on the aqua track.
    So today I went to the pool and swam by myself instead of with the team. I need to allow my body to tell the guys upstairs where the problems lie. The good new is there are alot of issue that need to be tweaked. At least the engineers see the problems now. Some can be fixed by them, but the rest of the job needs to be out sourced to coaches, reading material and this forum. Oh and lots of time in the pool.
    Turns, strokes, starts you name it. This to me means I can only get faster with time and effort. Alot of details have come to the surface for me to work on.
    I did well yesterday, but in the 50 free and 50 back I seem to have plateaued. Well, if two races can be called that. I have to find a way to slice away some seconds!

    Here is a question...I was told I was "hanging on the walls in my turns" on the IM. What do you do to prevent this elapsed time?

    Updated April 20th, 2009 at 07:33 PM by flippergirl