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  1. SArasota Y Sharks Masters 5:30 Workout -11/18/09 -SCY

    by , November 17th, 2009 at 02:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 300 5:00
    2 X 150 2:15
    3 X 100 1:30
    6 X 50 :45

    6 x 50 kick 1:15

    1 X 50 easy 1:00
    4 X 25 fast :50
    1 X 25 easy 1:40
    Swim it 4 times, choice.
    1:40 on easy 25 will provide rest.

    1500 swimmers:
    8 X 50 1:00
    odd: easy, perfect
    even: race pace

    Non meet swimmers:
    4 X 200 3:00
    4 X 100 1:20
    4 X 100 1:15
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  2. Yeah, a workout I enjoyed!!!!

    I was late ... my bed was warm and comfy and I didn't want to get up.

    400 Free
    6 x 75 descend
    50 ez

    40 x 25
    1-32 all on :40

    1-4 DPS
    5-8 Descend
    9-12 Fast
    13-16 Fast
    17-20 DPS
    21-24 Descend
    25-28 Fast
    29-32 Fast

    33-36 on :30
    37-40 on :20

    100 EZ

    LOVED getting speed work in. Took several 25s before I was getting them to :15 and under consistently. I definitely need to do more of this in the next 2 weeks. I'm getting pysched for Long Beach!!!

    Weight circuit and running tonight before coaching.
  3. Tuesday Nov 17th, 2009

    by , November 17th, 2009 at 11:03 AM (Ande's Swimming Blog)
    Tuesday Nov 17th, 2009

    The [ame=""]SFF[/ame] Tip of the Day is [ame=""]Tip 05 ACTING AS IF[/ame]
    Which ones are your favorites?

    Act as if you already are what you most want to be.

    WEIGHTS at world gym san marcos
    lat press 6 x 40 6 x 45 6 x 50 5 x 55 4 x 60
    lat pull 6 x 167 5 x 207 4 x 217
    bench press 6 x 135 5 x 185 3 x 205
    leg press 6 x 230 6 x 310
    (left thigh hurt a little, I'm done with leg weights)


    FOUR OR MORE SDKs off EVERY wall

    6:30 - 8:00
    whitney coached
    dove in on time
    swam with jon mike & paul
    next to tyler todd larry & ned

    WORE briefs

    Warm Up
    100 sw
    50 k
    100 sw
    50 non free


    assigned: drop down 50 set, start at 1:00, drop interval by 1 sec each round
    did: 5 correctly,
    then did 50 easy speed, 50 skip till around :44,
    then did 50 easy speed, skip 2 x 50
    went 27's & 8's on easy speed, 5 - 7 SDKs

    100 easy

    assigned: 40 x 25 on :30, 10 each stroke, 4 mod 1 fast
    did: 8 rounds of 2 easy, 2 skip, 1 fast from a dive, Raced Mike Varozza on the fast ones

    50 easy



    Saturday, November 21 & Sunday 22, 2009
    University of the Incarnate Word (SCM) Masters Meet

    4301 broadway san antonio texas
    4 Days till San Antonio


    Saturday, November 21, 2009
    04 100 Individual Medley 1:00.99
    08 100 BR 1:12.9
    14 50 Breaststroke 32.99
    18 100 Backstroke 59.99
    plus 4 x 50 medley & 4 x 100 medley relays

    Sunday, November 22, 2009
    26 200 Freestyle 2:06.99
    30 50 Backstroke 27.99
    34 100 Freestyle 54.99
    36 50 Butterfly 26.99
    plus 4 x 50 fr, 4 x 100 fr, & 4 x 200 fr relay

    Probably won't swim all those individual events

    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach

    17 Days till Long Beach

    ~ ~ ~ ~ ~ THOUGHTS ~ ~ ~ ~ ~

    I've modified my SDK this season,
    + worked on BELLY SDKs, they feel way better & have gotten much faster,
    + pushing off harder
    + streamlining tighter,
    + holding upper body stiller,
    + decreased kick amplitude &
    + increased kick frequency

    Updated November 17th, 2009 at 12:21 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  4. Curious strength differences

    by , November 17th, 2009 at 08:44 AM (Mixing it up this year)
    Just did not feel any strength again today but times seemed about normal. You can see the differnce in the strength between the right and left arm, the funny thing is I am right handed so I would think the right arm would be faster but it is not.

    5x100@2:00 Free pull to kick
    5x100@1:45 as 50 Free/50 Back
    5x100@1:30 Free kick w/fins held 1:25's
    500 Fly kick w/fins vary the positions by 100
    2x500@8:00 Free w/paddles & bouy went 6:56 & 6:41
    5x50@1:05 Free right arm only w/paddle
    5x50@1:00 Free left arm only w/paddle
    500 Free Easy

    Total 4000 yards

    Updated November 17th, 2009 at 03:34 PM by Donna (correction to a distance)

  5. Monday, November 16

    by , November 17th, 2009 at 12:20 AM (Elise's Fitness Fun)
    Pool was a little warm (85 degrees), but got the workout in:

    600 easy - mix of free and breast pull

    Continuous set (did all free):

    2 x 25 on :45 - sprint
    2 x 50 on :45
    2 x 100 on 1:30
    2 x 200 on 2:45
    2 x 25 on :30
    2 x 50 on 1:30 sprint (held 28)
    2 x 100 on 1:30
    2 x 200 on 2:45
    2 x 25 on :30
    2 x 50 on :45
    2 x 100 on 3:00 - (held 1:02, 1:03)
    2 x 200 on 2:45

    3 x (4 x 25 blind-man drills)

    10 jumps - 15 sec. rest - 15 jumps - `15 sec. rest - 10 jumps

    150 easy

    3,300 yards
  6. Girly Man vs. Manly Girl: the Poll

    by , November 16th, 2009 at 10:52 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Quote Originally Posted by jim thornton View Post
    There was a famous psychology experiment done a number of years ago, the particulars of which are somewhat fuzzy in my mind.

    But the gist of it was something like this:

    The researchers provided twelve subjects with two squares. Objectively speaking, one of these was slightly but nevertheless demonstrably and provably larger than the other one. They then asked the twelve volunteers to discuss amongst themselves and vote on which one was bigger.

    What one of the twelve volunteers did not know is that the other eleven were in on the scheme. They had previously been told by the researchers to maintain, calmly and rationally, that the smaller square was, in fact, larger than the big one.

    When the discussion began, the "dupe" invariably thought that the others were all joking when they maintained the small square was larger than the bigger one. But over time, the dupe just as invariably came to agree with the others that they were right.

    Follow-up interviews later revealed that the dupe, who had been persuaded to ignore the evidence of his or her own eyes, was not just pretending to go along with the herd to be sociable or to avoid conflict. He or she actually became convinced the small one was larger than the big one.

    Group think, in other words, trumped rationality. The human tendency to fit in with our peers is so strong that it easily overwhelms our "intelligent" faculties.

    I am sure most of you will have no trouble identifying this aspect of our species in a host of different realms, from religious and political nutcasedom, to the ability of aging swimmers to downplay the role of B70s in their racing performance.

    As my poll figures continue to slip towards flat lining vis a vis my thoroughly rational suggestion that science has failed to validate weightlifting as a panacea for swimming performance, it occurs to me that this whole thread is nothing but one elaborate experiment!

    Admit it! One of our swimming Ph.D. candidates, in search of a perfect thesis topic, has somehow managed to put the USMS membership up to this! Reveal yourself, rascal! I am now on to your fiendish tricks!

    I may be the intended dupe, but I am no dupe!

    And on this note, I shall continue with my own recently launched weight lifting regimen. But I have no illusions this will help my swimming, though I am cautiously optimistic it might behoove my pathetic pickle jar opening capabilities.
    Just trying out a new icon I saw on the threads today. The above is a post, and possibly my final word, though not definitely my final word, on the subject of weight lifting and swimming performance.

    Leslie and I wrote she said/he said arguments about this topic for the Nov. issue of Swimmer.

    If you want to read the rest of the thread, you can find it at [ame=""]Girly Man vs. Manly Girl: the Poll - Page 6 - U.S. Masters Swimming Discussion Forums[/ame]

    Most of it is sort of unpersuasive blather. If you skip all the posts by muscleheads and stick pretty much entirely with what I wrote on the subject, you will get a very intelligent and balanced overview.

    Good day!

    PS At the risk of seeming just a wee bit paranoid, I wonder if the Ph.D. candidate who arranged to skew the poll results for his thesis might also be the one who has been giving my vlog 1 * ratings, most likely for yet another nefarious experiment on corrosion of the human psyche.

    Time to begin perusing the aberrant psychiatric literature with a bit more of an eye towards clue identification.


    Tonight was probably my best practice performance in recent memory:

    800 on 11:00 warm up
    200 kick on 4:00 "

    10 x 100 on 1:20
    5 x 100 on 1:15
    8 x 100 on 1:20
    4 x 100 on 1:10

    1 x 100 cool down

    I drafted off my superiors but made everything with the possible exception of the 3rd 100 on 1:10.
  7. monday

    by , November 16th, 2009 at 10:28 PM (Swimming, Life, and Other Stuff!)
    I skipped swimming to take a run with Sarah. (my youngest of 3) She hasn't ran a step since XC ended 3 weeks ago. She tends to like to take run shorter runs, but way faster than I'd choose to go these days. We only went 25 minutes through the golf course behind my house but I was sucking wind and hanging on by a thin thread. She wants to go again tomorrow after I'm getting up at 4:45 am to swim before school so I can accomodate her desire to run with me. She is graduating from HS this December and moving to Florida to attend U of South Florida. I am trying to spend any minute with her that she will give me cause I know it will soon end. I don't know how long my bum knee will tolerate this but I'm going to "go for it" and hope for the best!
  8. Monday practice with toys

    by , November 16th, 2009 at 09:01 PM (My Passion)
    Monday morning 5 a.m. -
    1X 1500 free - fins and paddles
    1X50 fly
    1X50 breast
    1X50 breast kick
    500 dolphin kick (100 each of belly, left side, right side, back, belly)
    1X500 fly with fins 3-3-2 stroke
    1X200 free - fins and paddles
    4X25 fly sprints with fins on 30
    1X100 slow kick

    Mailed in meet entry SCM this weekend:
    400 free (1st time to swim in a meet)
    50 free
    50 breast
    200 breast (1st time to swim in a meet)
    100 free
    50 fly

    Tomorrow will be my rest day since there is a meet this weekend and since I have not taken a day off since lastTuesday. This will give me more sleep tonight since last night's storm kept the dog up and her nails clicked on my wood floor until I locked her out of my room. The coonhound that I am babysitting again slept through the storm. He is a good boy.
    Swim Workouts
  9. Core + Recovery Swim, Monday, Nov. 16

    by , November 16th, 2009 at 05:20 PM (The FAF AFAP Digest)

    This morning I was back and forth from my little one's school, so I didn't have time to hit the gym. So, I did the P90X Core Synergistic Workout (60 minutes) and the Ab Ripper (15 minutes). I was forced to take a break halfway through the first one.

    Core Synergistic:

    Here are the 20 exercises on the P90X Core Synergistic workout:

    I marked the ones I liked best with an *. However, the hardest exercises were the sphinx push ups, prison cell push ups, and the combo plank-chatarunga moves. These would be great exercises, but they're not so much for me with a creaky left shoulder. If you have no shoulder issues, they look fabulous. In general, the workout is pretty good because there are numerous exercises and all the core muscles are worked (mostly simultaneously with complex movements). The downside is that there is some injury potential for those with shoulder or lower back issues. I've seem comments on the internet that it is "very hard." Not so -- there are some tough moments, but it's not overwhelming.

    1. Stacked foot/Staggered Hands pushup*: One hand forward one back, one foot on top of the other--do 5 pushups and switch sides until you can't anymore

    2. BananaRoll: Start on back with legs and arms extended 6-12 inches off floor-hold for 5, roll onto side hold for 5, roll onto back hold for 5....Keep going!

    3. Leaning Crescent Lunges:Lunge forward at 45 degree angle while extending your arm in one straight line with your back leg holding dumbells.

    4. Squat run: Squat position with one leg in front, holding dumbells moving your arms back and forth like you are running--switch legs.

    5. Sphinx Pushups: Rest on forearms elbows under shoulders. Press up off forearms until arms are straight. Great lat exercise.

    6. Bow to Boat*: 5 seconds in bow flip over 5 seconds in Boat, repeat

    7. Plank to Chatarunga run: While in plank run your knees in for 10 seconds then go down to a chat positions and do a fast type of crawl while hovering!!

    8. Walking Pushups: I did this on the hardwood part of our basement. Get in plank with your toes on a towel and walk with your hands 4 counts forward and back keep repeating for a minute.

    9. Superman/Banana:* Alternating Superman and then roll onto your belly for arms and legs off floor position/ Go back and forth

    10. Low lateral skaters:* Slowly shifting side to side in a deep lunge while lifting your straight leg at the end of the movement

    Lunge and Reach*-With weight in hand reach down to front leg as if you are lifting something off of the floor, then reach up and twist as though you are putting it on a shelf. 30 seconds on each side. This is essentially a easier, lower weight, higher rep version of the twisting squat swing I do with a 25 pound plate.

    11. Lunge-Kickback-Curl and Press: 20 reps. Tough total body movement provided you use adequate weight.

    12. Reach High and Under Pushups:* Combine standard pushup then a sideplank from sideplank reach under like a pilates twist and repeat. Very tough. Oddly, side planks don't hurt my shoulders as much as regular planks.

    13. Prison Cell Pushup:
    From standing bend forward to plank do a pushup bring your right knee in and out, do another pushup, bring left knee in and out do another pushup, do third pushup and jump back to standing.

    14. Side hip raise:* Lying on sideresting on forearm. Lift hips up off of the floor and lower them. Do a bunch on each side.

    15. Squat X press: Holding weights do plie squats while you are performing a wide shoulder press to that your body forms and X. 30 reps. Pretty easy, would be harder with more weight.

    16. Steam Engine: Standing knee to elbow crunches-50 reps

    17. Dreya Roll:* From standing squat down, roll onto your back, kick legs straight up in the air, almost like a pilates control balance move, and roll forward coming to standing again. To make it harder, instead of just standing up do either: (1) a squat jump, (2) a split leg jump, (3) jump and twirl.

    18. Plank to Chaturanga Iso: Alternate 10 second counts between plank and chat position. Hard

    19. Halfback-Agility moves simulating going through football tire drills 60 sec. Easy.

    20. Table dip/Leg raise:* Get yourself into a yoga table. Raise one leg in the air keeping hips up, and do tricep dips changing after 5 reps. 60 seconds

    Ab Ripper:

    Still like this DVD with the exception of the Fifer Scissors. I used my ab wheel and did long arm crunches during these.


    Only swam for 40 minutes today. Went to the pool late and got kicked out by the high school swim team tryouts. That's OK, my legs were fried, so I just did the following recovery swim:

    Warm up:

    600 variety


    4 x 25 shooters
    4 x 25 easy speed fly
    4 x 25 shooters
    4 x 25 alternate fast evil & EZ swim
    4 x 25 shooters
    4 x 25 easy speed fly
    4 x 25 shooters
    4 x 25 alternate fast evil & EZ swim
    4 x 25 shooters
    4 x 25 alternate fast evil & EZ swim
    4 x 25 shooters

    I did belly, back and twirling shooters.

    Total: 1700 yards

    5 minutes in the hottub.



    Didn't feel all that bad after my exercise mania yesterday -- until I hopped in the pool and tried to kick. Thus, I did all the shooters on cruiser speed. I think I'll give the legs a break tomorrow in the pool if I can. I'm tentatively planning on hot yoga and my team practice tomorrow night.
  10. Monday, Monday...

    by , November 16th, 2009 at 04:41 PM (A comfort swimmer's guide to easy swimming)

    SCY, solo during lunch break

    swim 200 free
    swim 100 back
    kick 200 rev IM order
    drill 200 IM

    swim 6 x 50 build on :55 choice
    (alternated free and back)

    swim 5 times around choice:
    3 x 50 kick w/10 sec. rest
    (kicked whatever stroke I did on 25's. free and fly w/ board)
    pull 2 x 75 w/20 sec. rest breathe 3/5/3 by 25
    (did 1 & 5 back w/buoy only, around 1:05; 2-4 free w/p&b, around 1:00)
    take an extra 20 sec.
    25 fast off blocks, float back nice and easy
    (did #1 & 5 back, around 16; #2 & 4 free, around 14; #3 fly, around 15)

    swim down 200

    Total: 2950 yards
  11. Sarasota Y Sharks Masters 5:30 Workout -11/17/09 -SCY

    by , November 16th, 2009 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Sorry I missed a few days. Busy hosting our SCM meet which went quite well. Looks like all the Sharks posted some great times. We'll continue with the taper this week as we compete again next Sunday.


    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 :50 :45
    Swim it twice, round 1 intervals left, round 2 right.

    6 X 50 kick 1:15

    1 X 50 easy 1:00
    1 X 100 build to fast 2:00
    1 X 50 easy 1:00
    Swim the set 4 times.
    Build 100 is choice

    1500 swimmers: 10 X 50 1:00 odd: easy even: race pace

    other meet swimmers: 12 X 25 @100% 1:00

    Set for non meet swimmers:
    1 X 400 6:00
    2 X 200 3:00
    1 X 300 4:15
    2 X 150 2:10
    1 X 200 2:40
    2 X 100 1:20

    WARM DOWN: 4 X 50 easy 1:00

    Updated June 29th, 2010 at 07:24 PM by RickMile

    Swim Workouts
  12. Sunday November 15, 2009

    I tried hot yoga. I did not like it. I am still recovering. I think IF I ever did it again I would do a few things differently. I do not like being crazy hot so why I though I would like this is beyond me. It was a good stretch and I am sore but I will stick to cold yoga (or try) from now on. BLECH!!! Hotter than Hades does not a happy FlyQueen make.

    I swam after, too.

    I seriously felt so sick the rest of the day and this morning that I skipped out on practice.

    Sunday's swim:

    300 swim
    200 kick
    200 pull
    200 IM Drill
    4 x 75 (50 drill/25 swim) fl, fr, br, fr

    5 x 200
    1 - swim
    2 - pull
    3 - pull with paddles
    4 - pull
    5 - swim
    Did these nice and easy

    4 x 100 kick IM order

    4 x 25 on :45 FAST IM order

    400 ez c/d
  13. Monday Nov 16th, 2009

    by , November 16th, 2009 at 09:55 AM (Ande's Swimming Blog)
    Monday Nov 16th, 2009


    Saturday, November 21 & Sunday 22, 2009
    University of the Incarnate Word (SCM) Masters Meet

    4301 broadway san antonio texas
    5 Days till San Antonio


    Saturday, November 21, 2009
    04 100 Individual Medley 1:00.99
    08 100 BR 1:12.9
    14 50 Breaststroke 32.99
    18 100 Backstroke 59.99
    plus 4 x 50 medley & 4 x 100 medley relays

    Sunday, November 22, 2009
    26 200 Freestyle 2:06.99
    30 50 Backstroke 27.99
    34 100 Freestyle 54.99
    36 50 Butterfly 26.99
    plus 4 x 50 fr, 4 x 100 fr, & 4 x 200 fr relay

    Probably won't swim all the individual events


    FOUR OR MORE SDKs off EVERY wall

    5:30 - 6:30
    whitney coached
    dove in on time
    swam with mike & tyler
    next to todd & ned

    WORE briefs

    Warm Up
    2 rounds of 200fr 150 100k 50 IM
    went 1:13 & 1:10 on the 100's k

    assigned: 2 x 500
    did 2 x (5 x 50) 6 or more SDKs off each wall

    assigned 5 x 200 desc
    did 5 x (2 x 50)

    assigned 10 x 100, 4 aerobic 1 fast kick
    did 5 x 50

    changed into B70 legs

    50 bk
    flip start
    tyler timed
    poor pushoff & turn
    went 25.8


    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach

    17 Days till Long Beach

    Updated November 16th, 2009 at 12:20 PM by ande

    Swim Workouts
  14. Swim Meet

    by , November 16th, 2009 at 09:44 AM (A comfort swimmer's guide to easy swimming)
    Saturday, 11/14/09

    Went to Salt Lake City UT for a Masters meet at the South Davis Recreation Center. Very nice pool.

    Warm up with a mix of swimming, kicking, and drilling. Did a few 50 builds then 2 fast 25's off the blocks followed by about 5 minutes of easy swimming. Total around 1000 y.

    1st event: 200 backstroke - 2:39.35
    This felt pretty good and I was a bit disappointed with the time which was about 3 sec slower than my best.
    Splits were 37.75-40.68-41.03-39.89.

    2nd event: 50 fly - :32.52
    Way slow!!! felt like I was spinning the whole way.

    3rd event: 100 free - 1:04.04
    WTF!!! a practice time!

    4th event: 50 back - 33.72
    Another practice time!

    I haven't been doing speed work and it shows. Another meet this coming weekend in Boise Idaho. A dual sanction meet with the kids. Should be fun. Hope my times are a little faster. Will do basically the same events except will do 100 back instead of 200.

    Total yardage with warmup, races and swimdowns - 2400 yards
  15. Looking For Earmarks

    by , November 16th, 2009 at 09:22 AM (Meet Director's Path to Tranquility)
    It's clearly a budget. It's got a lot of numbers in it.
    -George W. Bush

    This coming Sunday night is the next club Board of Directors meeting where the meet budget will (hopefully) be approved. This year the sequence of the meet planning is out of whack. Normally in the past, the meet budget is first submitted to the board for approval, then the meet entry and fees are sent in for sanction.

    The 2010 budget projects a profit a little higher than last year's. I sent the budget to the board for approval last week expecting an OK. Not. A board meeting was scheduled for Sunday night. The board now wants to take a closer look, - I think they are searching for pork and earmarks to cut.

    This year, the board is busy playing catch up: making decisions on things that have already happened, or putting out fires. The meet was a long way off at the last board meeting in September, so no directors were thinking about it with the fires burning. (You can tell that I am not on the board.) It was noted at the meeting that we need a meet director assigned in order to get the meet sanctioned, in order to get it publicized. Since I brought up the subject and there was little time to do a professional executive search, I got expediently assigned meet director for 2010.

    Our budget is simply a list of projected income and expenses. The amounts are based on our past experiences. This year we budget 155 swimmers entering 3.5 events, buying 45 tee shirts. I predict that the tee shirt sales may be down from previous meets due of economic belt-tightening. The average events entered per swimmer has been about 3.5 events. (I would count my 200-IM as .5 event.) The number of swimmers has climbed steadily after taking a year off for pool renovations:
    - 2004 - 113 entries / 34 tee shirts sold
    - 2005 - 155 / 49 tees (snowstorm year)
    - 2006 (pool closed)
    - 2007 - 142 / 51 tees
    - 2008 - 146 / 51 tees
    - 2009 - 167 / 56 tees

    The entry fee is based on expenses that we would incur if we had to cancel the meet and send refunds. Generally, it covers pool rental, food, postage for refunds, and some rental of equipment. However, if the cancellation is due to weather, the pool rental, the biggest expense, might be refunded by the county.

    The event fee is just what we want to charge based on going rates, and covers other expenses such as awards, officials, and profit. Since we don't have the best facility in the region, we keep it at $5. (That facility inferiority complex keeps coming through this blog, or maybe it's jealousy and envy.) If the meet was cancelled, these fees would be refunded to swimmers.

    We borrow the sound system, starting system, lap counter cards, chairs, and some stopwatches. In the first meet, each organization doing the lending (high school swim team and local swim teams) received a $30 donation from us as a thank you. This has become traditional, although the practice went overboard last year. We budgeted four organizations lending equipment. Meet workers couldn't secure all the equipment from each source as planned (or in time), so on their own went to several others. The end result was that we borrowed equipment from a lot more sources, requiring a lot more $30 checks after the meet.


    Updated November 16th, 2009 at 09:31 AM by Rnovitske

  16. No power today, arms of rubber

    by , November 16th, 2009 at 07:23 AM (Mixing it up this year)
    My arms felt like rubber on this one, felt like I lost my feel for the water. I decided to use one of Bobinators workouts for a change of pace of course it has been Donnaized. Thanks Robin.

    700 Free
    200 Fly kick w/fins on back
    6x100@2:00 choice I did back
    300 Fly kick w/fins mix up the positions no board
    6x75@1:15 as 50 Free/25 Choice I did Fly
    250 Free relaxed
    5x50@(1:00,:55,:50,:45) Free w/paddles & bouy
    call to wake up son here
    5x50@(:55,:50,:45,:40) Free w/paddes & bouy
    200 Free relaxed
    300 Free kick w/fins

    Total 3500 yards
  17. 11-15-09 little SCM

    by , November 16th, 2009 at 02:28 AM (Swim like an Orca, but faster !)
    Swimstitute - SCM

    Warm 800 (2x200 on 3:20, 4x100 on 2:00)
    Speed set by 50's
    12x50 1,2 build 3 FAST on 1:05 FR/BK/BR
    10x50 on :50 w/fins and board
    1x200 w/Blue TYR and buoy, 3rd/breath
    50 cool down

    Shoulders starting to feel better, but still cant get them to support a full load.
    Last week my wife took the whole week off, so I made her my priority over my workouts, I only made one Masters on 11-10, wife treated me to Old Town Sacramento on Vets day and we shared a lane on 11-12 at the Swimstitute. My wife took some lessons from my coach last summer and she has been practicing twice week.
    I'm quite glad that I had a bit of a respite, certain that it will do me good in the long run.
    Reno is now in 3 weeks. No taper for that, I'll just have to hope I can build enough momentum going into it.
  18. Sunday was alot like Saturday

    by , November 15th, 2009 at 11:15 PM (Swimming, Life, and Other Stuff!)
    I love swimming at Fisher's High School. The swim didn't start till 1;00 pm. I wouldn't want to swim at this time every week-end but I made it work well for me this week-end.
    We had 6 people present today. Here is our workout. I think it took 55 minutes.
    *200 Free stretch swim
    *200 Free/Back 6 kick and Roll Drill
    *2 X 100 Back on 2:00
    *500 Free Swim--build speed every 100
    *2 X 150 free on 2:30
    *2 X 125 free on 2:15
    *2 X 100 free on 1:45
    no rest between 2's
    3 X 200 free on 3;30
    *8 X 25 free with breathing patterns on :30
    *4 X 50 Back on 1:00 Trying to"pick-up the pace" and get more umph in the kick.
    *100 slow cool-down backstroke.
    2,900 scy--we didn't rest or talk much between anything today. I feel better doing it like that.

    Next week-end is the Louisville leg of the Tyr Grand Prix series. I'm doing 1500 free, 200 free, 200 back, 50 back, and 50 free on Saturday. Sunday is the 800 free, 100 back, 50 fly, 50 breast, and 100 free.
    I may just do Saturday and go home. I really don't want to stay over in a hotel. I'm trying to save $ plus I'm the only Nasti going to this meet so I'm likely to be alone.
    Louisville is a 2 hour or so drive from my house. I guess if I go home Saturday and get motivated again in the meantime I could drive back. I will probably just decide on the spot.

    Tomorrow I plan to take a run after school and then go down in my basement and start using weights a bit. I've tried to get myself started on some type program at LA Fitness but I just don't like the weight room there. (its big and I just feel bad karma!) I think I have enough stuff in the basement to develop a beginner program for myself that I can hold myself honest to!
    I'll let you know how it goes tomorrow.
  19. Manic Sunday, Nov. 15

    by , November 15th, 2009 at 09:24 PM (The FAF AFAP Digest)
    AM: Swim @ GMU w/team:

    Warm up:

    500 swim
    200 kick
    500 pull (descend by 100s -- I did these backstroke, no paddles)
    200 IM drill

    (I missed about 200 of this)

    Vertical Kicking:

    20 squat jumps off bottom of pool

    med ball toss w/partner, 4 x :30

    vertical kicking, 8 x 20 second hands at side, 10 seconds in streamline, 20 seconds rest

    Main sets:

    2 x through:

    4 x 75 IM switch @ 1:15
    4 x 50 stroke descend @ 1:00
    4 x 25 kick, alternate fast/EZ @ :30

    On the 50s, I did backstroke w/fins on the first set and descended to 25. On the second set, I did backstroke kick and descended to 24. On the kicks, I cruised the first 3 and did a fast shooter on the 4th one. Went a mid 9 on my last one.

    6 x 100 @ 1:45
    50 stroke, 50 dolphin kick on back
    I used fins to go faster than aerobic pace and get more rest on these. (Went between :58-1:00 on these.)

    100 EZ

    Total: 3550 + VK/squat jumps

    10 minutes hottub

    PM Drylands:

    RC Work, 20 minutes

    P90X Ab Ripper, 15 minutes

    Here are the exercises done:

    11 exercises--25 reps of each exercise in this order:
    In and Outs (picture being in boat pose and moving your legs in and out)
    Bicycle-Same as in and outs but with a bicyle movement
    Bicycle in reverse
    Crunchy Frog- In and outs with your hands out at your sides bringing them in and wrapping your legs close to your chest
    Fifer Scissors-lying on your back one leg hovering over the floor, one up and a 90degree angle both feet flexed and changing them scissor style
    Hip Rock and Raise-sort of reverse crunches
    Pulse-ups/Heels to Heaven-Reverse crunches with straight legs
    V-up roll ups-Similar to a teaser
    Obliques-side lying lifting legs and shoulder up at same time, kind of an oblique crunch
    Leg climbs-lying on back one leg bent, one leg extended rolling up to top
    Mason twist-Oblique twists done VERY quickly with legs raised up off the floor

    Overall, it's a pretty tough 15 minutes. It's intended to be done 3x a week back to back with another P90X workout. I definitely didn't think the pace was slow. If you had your hands in the air on the first few exercises, it made them much tougher. I didn't need to do the "climb" in the leg climb -- too easy. The last exercise was a killer. I couldn't do it as fast as they demonstrated. Might take some practice.

    P90X Plyo DVD, 60 minutes:

    This was my second time through this DVD. It didn't seem quite as tough as the first time. But I had to stop it halfway through to pick up a kid, so maybe that's why. The knee tuck jumps are still the hardest.

    PM Swim/Solo/SCM:

    I had to take Mini Fort to the gym to swim tonight since she'd miss yet another week of swimming with the oinky-itis. (High school tryouts are tomorrow.) Since I was there, I hopped in and did some hypoxic work with Fortina and Dolphina (Geek's name for my MF).

    Warm up:

    500 EZ

    Hypoxic Work:

    16 x 25 shooters w/MF @ :15-20 RI
    8 on belly
    8 on back

    I was going slightly faster on my belly if I bent my knees a little more.

    10 x 50 double shooters @ 1:15
    1 breath at turn only
    5 belly, 5 back

    I considered this, for me, to be intermediate rest in a SCM pool.

    100 EZ (As I was announcing to Mini-Fort that I was only doing a 100 easy, she said "Well, maybe that's why you're sore the next day, you don't warm down." Had to chuckle after the anti-warm down thread.)

    Total: 1500 meters

    Grand total: 5050 yards/meters, 2000 kicking



    I had no problem getting out of bed to go to my am team practice this time. But I felt rather sloggy through most of it. It occurred to me later that I probably hadn't really recovered from my deep tissue massage from Friday. It usually takes me a few days to recover from those.

    I was chatting with my coach briefly about weights. She is in the process of screening resumes for a strength/conditioning coach for the GMU swim teams. She's particularly interested in those with experience in functional strength training and plyometrics training.

    It was kind of a lazy day on the home front (though I still have one sick kid), so I slipped in a lot of dryland work between hauling the other 2 here and there.

    Oh, and tonight is night one of swearing off chard and pinot for 30 days. We'll see how that goes ... the weekday/weekend plan is also possible. I am also hoping to stay away from my worst enemy, the potato chip.

    I think it is an understatement to say that my legs will be sore tomorrow ...

    Updated November 16th, 2009 at 08:50 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  20. Sunday Nov 15th, 2009

    by , November 15th, 2009 at 06:43 PM (Ande's Swimming Blog)
    Sunday Nov 15th, 2009

    following Berlin World Cup?
    several records fell today

    WEIGHTS at world gym san marcos
    lat press 6 x 40 6 x 45 6 x 50 5 x 55 4 x 60
    lat pull 6 x 167 5 x 207 4 x 217 2 x 225
    bench press 6 x 135 5 x 185 4 x 205 1 x 215
    leg press 6 x 180 6 x 270 6 x 360 5 x 450


    FOUR OR MORE SDKs off EVERY wall

    8:30 - 10:00
    ?? coached
    dove in on time
    swam with jane schweppe & bruce
    next to john rightmeyer
    rolling wood pool

    WORE briefs

    went around 2,500
    did a lot of SDK


    Saturday, November 21 & Sunday 22, 2009
    University of the Incarnate Word (SCM) Masters Meet

    5 Days till San Antonio

    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach

    18 Days till Long Beach