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  1. Sunday morning workout with team

    Today I signed up for the One Hour Swimónot the national event, which needs no pre-registration, but our teamís annual extravaganza. The team event is coordinated with the national eventóitís done in January, and results and split sheets are sent inóbut our event is also done as a fund-raiser for local charities. This year we are hoping to raise $50,000. The swim itself will be done on 2 separate days, using the entire pool and running 9 heats of swimmers (2 per lane) per day. Many people hang out for several hours swimming then counting and socializing (refreshments are served). From now through January, most of our workouts are geared towards training for the event.

    When I first started swimming with this team, I resisted the pressure to participate in this whole OHS shindig. Itís not my favorite event to swim or to train for. But over the years the event has grown on me. It is cool to hang out with friends, and to watch teammates who have trained really hard achieve their goals. And I enjoy being a part of a team that comes together to do good in the community. Sometimes I still wish that all this was focused around something other than swimming for an hour nonstop, but it isnít, so I will train and swim the event this year alongside my teammates. Iím signed up for the 8am heat on January 31st, and I hope to go 4500 yards or better.

    Hereís the workout I did with the team today:

    500 warmup


    3 x 200 FR @ 2:50

    4 x 25 IM order @ :40
    3 x 50 FR @ :40
    4 x 75 FR @ :60
    3 x 100 FR @ 1:25
    4 x 25 IM order @ :40

    5 x 300:
    #1= alt K/S by 25
    #2= alt K/S by 50
    #3-5=Swim @ 4:15, 4:10, 4:05

    12 x 75:
    odds FL/BK/BR @ 1:15
    evens FR @ 1:05

    50 WD

    Mr. Addict (first name: Running) just got back from some crazy 15K cross-country race in the freezing rain. BRRR! It makes me glad I'm a swimmer!
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  2. Meet Report: Intergalactic Championships Christmas Relays

    by , December 12th, 2009 at 04:33 PM (Random Nonsense)
    This was a fun meet. Lots of people showed up, and I think we won the meet, which is pretty impressive since the host team has a bigger team. I didn't see a couple of their fastest swimmers, but they did have, I believe, 3 National/World record holding swimmers on the same relay once or twice.

    And winning the meet was important, because it meant we got the most candy!

    I swam the fly on the Men's 200 Medley, the right hand side of the couples relay, the third leg and relay captain of the equipment relay, the back in the mixed 200 Medley and finally, the 3rd leg of the mixed 200 free relay.

    The only split I know is a 31 low leading off the mixed medley. I am really happy with that time, but I am sure if I went and looked it up, it isn't all that fast. Our breaststroker also went a 31 low, which I am sure is pretty fast. We are trying to figure out if he actually swam for UT...

    I ate lots of candy after the meet, and an orange. First and second place got their choice fruit or candy...

    Now off to the Christmas part for lot of more healthy eating.

    Temper tantrum 200 (from Friday USAS Meet)

    The pool was great for swimmers and sucked for spectators, there was NO deck space. So I stayed in the water, probably did 1500 easy, a start to check my googles were adjusted, a few turns in the competition end of the pool and another 500. All just trying to stay in the water until my heat, which didn't quite work out. It was 1:45 from when I got into the water to when I raced, which is great, but a little to long to try to just float in a competition temperature pool. I was very loose, but I don't think that was the best warm up. I needed less yardage, at a harder pace closer to the race. I did a lot of yardage at an ultra easy pace.

    There were two weird things about the race. I was seeded second, and the guy seeded first stopped at the 150. Didn't affect me, but it did go through my head, where did that guy go? The second thing is that the guys behind the blocks, a father son team, had me down over a second and a half faster than the touch pads. Because of this gap, I actually waited until the official results were posted to make sure what I saw on the scoreboard was the real time. It was.

    The plan 27.9x, 29.9x, 29.9x, 29.9x
    The race 28.09, 30.91, 31.25, 30.57
    59.00/61.82
    2:00.82

    I kicked the entire way, which was good. I didn't kick hard enough long enough, since I still had legs at the end of the race.

    I went out a little too slow and let it drop off too much between the first and second 50s ending up at a speed that was not optimal for the back half.

    I also felt the pain in my shoulders and tris at the end of the 3rd 50, which is bad. This really tells me that I am swimming too much arms and not enough back. Correcting this would allow me to maintain a faster pace the entire race without dying. It also tells me I should be doing more lactic tolerance stuff. On the 4th 50 I started pulling with my back more, but not the best time for a stroke change.
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  3. Another Saturday with the girls

    by , December 12th, 2009 at 04:17 PM (Mixing it up this year)
    We had an easy workout today, just the normal Saturday workout.

    500 Free as 100 swim/pull/swim/kick/swim
    40x25 as 10 of each stroke various drills
    5x100@1:30 Free w/paddles & bouy went 1:20, 1:20, 1:19, 1:18, 1:16
    200 Free Easy

    Total 2200 yards
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  4. Saturday Dec 12th 2009

    by , December 12th, 2009 at 12:43 PM (Ande's Swimming Blog)
    Saturday Dec 12th 2009

    check top times

    TODAYS SWIM PRACTICE

    Whitney coached
    6:00 - 7:20
    Main Pool south end, both bulkheads down
    swam with erin and paul next to nate, jon, & tyler
    dove in around 6:05

    wore brief

    board said 5 x 1000

    assigned 1000
    DID 5 X (100 FR, REST 50, 25 SDK no breath, 25 easy )


    5 x 200


    assigned 1000
    did 750


    assigned 2 x 500
    did 5 x 150


    20 x 50
    4 on 35
    1 on 1:10

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 12th, 2009 at 08:23 PM by ande

    Categories
    Swim Workouts
  5. Last practice for a week

    by , December 12th, 2009 at 09:35 AM (My Passion)
    So - Friday was a hard workout. We warmed up with a 100, then did 10 X 200 IMs with 30 seconds rest. The Asthma part of it was hard. My breathing was really taxed, but it was a fun workout. I did an easy 200 cool-down.

    Today I swam a 300 warm-up with M.O.S.T. Then we did:
    6X50 free - switch to back, back flip turn, switch back to free 1/2 way down the pool
    6X50 choice - I did free working on some pointers that the coach had given me.
    we then did the 12 days of Christmas - it went like this - starting with 12 laps, then 11, etc.:

    300 IM
    275 free pull
    250 free
    225 back
    200 fly
    175 breast
    150 kick (I did breast kick)
    5 Deep Bobs Feet first (We went to the bottom of the pool, got down to a swuat, then pushed up to the top with arms at sides )
    100 reverse IM
    75 sculling
    50 water polo stroke
    25 - no breath
    25 to get to the other end of the pool

    A really fun workout - I was able to do almost the whole 75 fly in the IM (my fly is weak) - I did a drill fly during the 200

    It was a really fun workout with really fun people and a good way to start the day.

    No organized swimming for a week - I'll report why when I return. Until then:

    Happy Swimming
    Categories
    Swim Workouts
  6. Good workout to finish out the week

    by , December 12th, 2009 at 01:23 AM (Elise's Fitness Fun)
    I'm only swimming 3x a week right now, but for some reason I don't understand, I feel pretty good in the water. Here is the workout I did today:

    250 warm-up

    100 breast on 2:00
    6 x 50 breast on 1:00
    10 x 25 breast on :45 - last 4 are kick

    500 free - DPS and good form
    10 x 50 on 1:15 - Held 30 or better
    20 x 25 free on :40 - 1-4 are kick, 5-8 are breathe every 3, 9-12 are breathe every 5, 13-16 are heads-up, last 4 are 4 breaths, 3 breaths, 2 breaths, and 1 breath

    2 x 100 I.M. - fast but with good form - 1:30 rest between each

    200 easy

    2800 yards

    Updated December 12th, 2009 at 01:41 AM by elise526

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  7. Meet Report: December USAS SCY BB Meet

    by , December 11th, 2009 at 10:09 PM (Random Nonsense)
    I still suck at the 200 free.
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  8. FAST Fri Dec 11th 2009 DOUBLE

    by , December 11th, 2009 at 09:26 PM (Ande's Swimming Blog)
    FAST Fri Dec 11th 2009


    TODAYS SWIM PRACTICE

    NOON to 1:15
    Tyler coached
    Main Pool bulkheads & blocks
    swam with max, larry, jon, & james fike
    dove in around 12:0

    wore ripped B70 full

    WARM UP
    missed

    Main Set:

    6 x 50 fr FAST on 1:30
    held 25's

    assigned 300
    did 3 x 50

    assigned 6 x 50 on 1:30
    did 3 x 50 k went 23.6 on #3

    assigned 200
    did 2 x 50
    did 3 x 50

    assigned 6 x 50 on 1:30 odds free fast evens choice
    DID: 3 x 50 SDK fast desc
    went 23.8 on #3

    assigned 200
    did 2 x 50

    rested 15 minutes

    50 SDK
    tyler timed
    went 23.1


    went 50 easy

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 11th, 2009 at 10:31 PM by ande

    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 Workout -12/14/09 -SCY

    by , December 11th, 2009 at 04:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    2 X 250 4:15
    4 X 100 1:30
    2 X 150 2:15
    4 X 75 1:15
    Descend 75's 1-4

    3 X 200 kick 4:30
    50 moderate/50 fast

    8 X 125 IM 2:15
    Rotate 50's of each stroke.

    6 X 100 1:30
    4 X 100 1:25
    2 X 100 1:20
    Swim the set twice. No break.

    WARM DOWN: 4 X 50 easy 1:00

    5700Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 Workout -12/12/09 -SCY

    by , December 11th, 2009 at 04:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    2 X 50 :50 :45
    Swim it two times.
    Round 1:left
    Round 2: right

    6 X 50 kick 1:10
    8 X 25 kick *fast, no board* :40

    1 X 50 easy free 1:00
    1 X 50 stroke *build* 1:00
    4 X 25 stroke * fast* :40
    Four times through. Swim 1 round of each stroke.
    Short break between rounds.

    1 X 100 moderate
    1 X 50 fast
    1 X 100 moderate
    2 X 50 fast
    1 X 100 moderate
    3 X 50 fast
    1 X 100 moderate
    4 X 50 fast
    4 X 50 WARM DOWN
    All 100's on 2:00
    All 50's on 1:00
    Choice.

    3800Y
    Categories
    Swim Workouts
  11. Long Beach Grunion's Holiday Invitational

    by , December 11th, 2009 at 02:38 PM (My non-workout blog and random thoughts)
    I'm very pleased to report that this was my 10th Holiday Invitational at the Belmont Olympic Plaza pool. For the last decade, I have flown from New Mexico to Southern California for the final meet of the year. If you have not gone to this meet, it is very well organized and run. It was the largest SCM meet in US and many Grunion volunteers and officials worked very hard to successfully run this fantastic event.

    One of my goals for this year was to reset the mens 55-59 age group backstroke records. For the first time in my 44 year old swimming career, I did reset the 50, 100 and 200 meter short course meters world and American records. These swims were done in a full length Blue Seventy. I feel justified in my belief that my 50 and 100 meter swims were the best. The former record holder for the 50 swam his race in a B70. For the 100, I was one second faster than Tim Birnie's old record. Tim swam his time before the advent of the swim skin and I have heard estimates that the swim skins provide about half a second per 50. In the 200, I was 1.2 seconds faster than Jim McConica's mark, but his swim was performed before the B70. I know because I swam next to him when he broke the mark (and we were both in fast skins). So I can't fully justify the 200 backstroke mark and would like to give Jim the credit. He is a great swimmer, an Olympian, a member of the swimming hall of fame and the driving force for building the Ventura County aquaplex.

    If you have read my previous posts, you may know that suffered a significant personal tragedy - my partner of 10 years and the person I thought I would spend the rest of my life with, decided to cheat and then ended our relationship one week prior to a major swim meet in Toronto. I had high hopes for that meet (to reset a number of SCM age group records). She seemed to time the announcement and betrayal to maximize the amount of suffering. And she was very successful. I lost 15 pounds in that week and was exhausted during the entire meet. Fortunately, the good lord opens other doors -I made friends with both Karlyn Pipes and Don Graham - who sheparded me through the most difficult meet of my life.

    Now - after my performance at Long Beach (and at National Senior Games at Stanford this summer), I finally feel that I have accomplished some of my personal goals and thus, regained my self respect. My message is that swimming can help you overcome major life tradegies and that the friends that you make thru swimming will be there to support you.

    I've stayed in contact with Karlyn over this year and as I have said before in my blog, she is a really wonderful person. You may read about her amazing swimming accomplishments and be somewhat jealous, but let me tell you, she is much, much more than just a famous name. She is the real deal - she has a great heart and a great mind and embodies what a masters champion swimmer should be. If you get a chance to participate in one of her clinics, you should! She really knows swimming and she really understands the psychology of a champion athlete.

    Back to Long Beach - it was great hanging out with the Mud Sharks - Eric, Billy (goat), Don and Doug. It was great to see Cokie is swimming fast and building a great team. It was good to see Lucy Johnson - the original meet director. I had a chance to talk to Jim McConica after my 200 back and express my admiration for his championing the sport of swimming. It was wonderful to see Ande and Jeff swim so bloody fast. They are great guys out of the water and very willing to share their knowledge of swimming.

    I met a number of fellow masters swimmers - Bob Strand - who is absolutely one of the funniest swimmers on the planet. Gotta love his joy and energy. I made friends with a number of Rice swimmers (Rick Kammerer - a fellow backstroker) and with a number of Manatees (Allan, Juliet and Sarah - but missed seeing the fastest moustache in masters swimming - Jim Clemmons).

    I've already organized our crazy holiday swim - 111 x 100 @ 1:45 - and passed out invitations to the local teams, the high school and as many masters as are in the area. I don't know how many takers we will get, but it should be fun - as long as I don't mis-count.

    My plans for 2010: Atlanta, Puerto Rico (everybody I've talked to wants to go to the PR (and PR)). And of course, Long Beach.

    Finally, my brother, who held the 50-54 age group record in the 400 IM for about a week, should be pleased that his 200 breast stroke record should hold up for this year. To the best of my knowledge, we are the only two brothers to have simultaneously be in the USMS record books - and in the same age group. That is, until Long Beach. A fantastic swimmer - Jamie Fowler, rewrote a number of records in the backstroke and IM - and I no longer hold the 50 backstroke record (in the 50-54 age group).

    Best wishes for the holidays!

    See you in the water...
    Philipp (aka Phishy)
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  12. Fast Fri Dec 11th 2009

    by , December 11th, 2009 at 11:17 AM (Ande's Swimming Blog)
    FAST Fri Dec 11th 2009

    Added:
    1) links to a few race videos & each event results long beach post
    2) Up coming Meets (below)


    TODAYS SWIM PRACTICE

    6:30 - 8:00
    Whitney coached
    SCY UT Swim Center
    diving well
    swam with Brandon, Amy, Ned, Nate, Tyler, & Todd,
    dove in around 5:35

    wore ripped B70 full

    WARM UP
    2 rounds of
    200 fr, 100 k, 200 fr

    Main Set:

    6 x 50 on 1:30
    odds free fast went 26's
    evens choice I did SDK went 30, 27, 26

    assigned 300
    did 3 x 50

    6 x 50 on 1:30
    odds free fast went 26's
    evens choice I did SDK went 27, 26, 26

    assigned 300
    did 3 x 50

    assigned 6 x 50 on 1:30 odds free fast evens choice
    DID: 3 x 50 SDK fast desc
    went 24 on #3

    assigned 300
    did 3 x 50

    assigned 6 x 50 on 1:30 odds free fast evens choice
    DID: 3 x 50 SDK fast desc
    went 24 on #3


    2010 MEETS:

    January 15 Ė 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 11th, 2009 at 12:07 PM by ande

    Categories
    Swim Workouts
  13. Long Course..... Yeah!

    by , December 11th, 2009 at 07:50 AM (Mixing it up this year)
    This morning I got in my distance mode. I saw long course and the first swim I thought of doing is 500 Fly w/fins! So, I did it again.

    400,300,200,100@:15R Free
    500 Free kick w/fins moderate pace
    500 Fly w/fins in 8:48 felt good but was slower than last time
    5x100@:05R kick w/fins #1&5 Free, #2&4 fly on back, #3 back
    5x200@3:30 Free w/paddles & bouy descend went 3:21, 3:16, 3:12, 3:08, 3:04
    200 Free EASYYYYYYY

    Total 3700 meters
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  14. Feeling pretty good

    by , December 11th, 2009 at 01:09 AM (Elise's Fitness Fun)
    Jumped in with the older kids for a workout. Got there late, so got in on the down-side of a pyramid swim.

    45 seconds rest between each of the following swims - breathe every 3-
    250 free (warmed up)
    300 free
    250 free
    200 free
    150 free
    100 free -did 1:03

    50 easy

    12 x 50 kick - 4 fly, 4 back, 4 breast - on 1:10

    6 x 150 with fins - 35 to 50 underwater, 100 easy - 1 minute rest between each

    16 x 25 - on :30 - did odds fly and evens free - pushed fly

    200 easy

    3400 yards

    Last week, was starting to feel like I was getting a little weak in the water because I had lost a couple of pounds. Have been eating a ton this week and have put it back on. Today, felt better in the water all the way around. May have been starting to get a little thin for my build. Somebody said I was an Olive Oil look-alike. Yeah right. Maybe when I was 13.

    Updated December 11th, 2009 at 01:25 AM by elise526

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  15. Questions? What's next?

    by , December 10th, 2009 at 07:47 PM (Ande's Swimming Blog)
    The end of each season is the beginning of the next season. That's where I ask myself the following questions:

    What meets will I swim?

    What do I want to accomplish?

    What do I need to do to improve, to swim faster?


    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX



    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events


    what do I want to accomplish?

    I feel like I haven't swum a really good 100 free since 1996. maybe I'll work on my 100 free
    I'd like to be in good enough shape to do 10 SDKs off each wall in the 100 fly


    What do I need to do to improve?

    Swim fast in practice.
    Lose weight.
    Get stronger
    Improve my kick: SDK, flutter & breast

    Updated December 10th, 2009 at 09:11 PM by ande

    Categories
    Planning
  16. Thursday Workout

    by , December 10th, 2009 at 07:17 PM (My Passion)
    Got to Gym at 5 am. Got ready and set the stair mnill for 30 minutes at level 7 (trying to work back up to 10). A girl I know from the gym got on the one next to mine and after a while, we started talking about Tiger and that the news won't leave him alone - then on to other topics and before I knew it the 40 min was up. We made a pact to 'stair mill' together at least once a week next year. I am really looking forward it. Afterward, I did 30 minutes of weights and then a good stretch. Then got my H1N1 shot - first time it was available for us at work, then a long, busy, day at work - I am beat. Need to pack and get ready for my swim tomorrow - I can't wait!
  17. Last swim before Boston, Thurs., Dec. 10

    by , December 10th, 2009 at 06:58 PM (The FAF AFAP Digest)
    Swim/SCM/Solo:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    Other Stuff:

    8 x 25 shooters
    odds = on back
    evens = on belly

    8 x 25
    odds= easy speed fly
    evens = easy

    25 dolphin dive

    2 x (25 AFAP free + 50 EZ)

    25 dolphin dive

    50 EZ

    Total: 1450 meters

    hottub & steam

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

    Commentary:

    Felt pretty good and loose. I'm as ready to go as I'll ever be. Just hoping to have an easy trip to Boston tomorrow. I'll miss some of the PV gang swimming at our one day local SCM meet. Good luck guys!

    Now to pack. I'm the worst packer. I always forget something important. And I just realized my iphone charger does not appear to be working. But I have packed extra Fortinas, caps, new meet goggles (the latest speed sockets, which I favor), gluten-free snacks and wheat-free rice krispies, my inhaler (for that .001 it might give me, lol, actually I need it now b/c of the xmas tree) and my tech suit collection that will be no more: new fire sale B70, very old good luck B70 with hole, new Rocket Science suit that I couldn't return which was supposed to comply with standards that disappeared and my jinxed Jaked which has a lot of wears. (I might wear the jinxed suit for my free events or 50 fly. Def not on backstroke.). I'm actually looking forward to trying my brand new suit. They're always very zingy the first meet. Oh, and better pack ambien, before I read Jimby's upcoming article on its apparent horrors, so there is some slim chance for sleep.

    It feels like centuries since I've been to the gym. lol Why Wolfy can probably lift more than me now. Not Patrick though.

    Split request form?

    Does anyone have a link for me to print out a couple? I assume they'll have them at the meets, but I'd like to have one handy. Can't recall where I pulled my last one from.

    Updated December 10th, 2009 at 09:33 PM by The Fortress

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    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 Workout -12/11/09 -SCY

    by , December 10th, 2009 at 05:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 300 5:00
    3 X 100 1:40
    1 X 400 6:00
    4 X 100 1:30

    3 X 200 kick 4:30
    Last 50 fast.

    18 X 50 1:05
    Stroke/no free
    2 moderate/1 fast

    1 X 400 6:00 5:20
    1 X 300 4:30 4:00
    1 X 200 3:00 2:40
    1 X 100 1:30 1:20
    Swim it two times.
    Round 1 intervals left, round 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  19. It's fun to swim at the Y-M-C-A!

    Now that my SCM season is done and Iíve had a few days to mull things over, Iíve decided that my three highest priorities for the next few months are to (1) do more sprinting in workouts, (2) re-establish some kind of aerobic cross-training routine, and (3) make it a priority to do weights consistently. Injuries had prevented me from doing much weight-bearing exercise or from rowing since early summer. I actually got the ok from my ortho and PT to resume these about 2 weeks ago, but I put off restarting them until after my taper. The trick now is to be disciplined enough to ramp things up gradually, so that I donít injure myself again.

    I did lift weights through the fall until I tweaked my arm about 5 weeks ago, so itís just a matter of resuming that routine after the layoff. As for the more sprintingómy 50 times have slowed ever since I stopped playing water polo a few years ago. I donít know if Iím quite ready to take up that sport again, but I can work more of the anaerobic training that polo involves into my swim workouts. Sometimes I get discouraged that team workouts do not involve more real sprinting, but I should instead focus on getting what I need by swimming on my own and by tweaking the group workouts to create opportunities for speed.

    With those thoughts in mind, today I went to gym and did arm and leg weights, rowed on the erg machine for 8 minutes, and did a thorough stretch. The rowing was a testólast time I tried it, it didnít hurt as I was doing it, but made my heel sore the next day (my injury was to the sheeting that attaches the Achilles tendon to the bone, and itís the range of motion involved in rowing that can irritate it). So I just did a bit today, and will evaluate how things feel tomorrow.

    Then I just had time for a mini swim workout. Hereís what I did:

    1000 warmup (400S/200K/200P/200S)

    12 x 25 @ :30, odds easy FR, evens sprint FR

    300 warmdown

    That was it! The swimming felt good after the weights.




    Good luck to everyone headed off to a meet this weekend! I hope you all amaze and delight yourselves with your performances!

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  20. Workout with Husband

    by , December 10th, 2009 at 02:20 PM (Elise's Fitness Fun)
    Worked out for the first time since Saturday. Between Christmas preparations and other things, have been quite busy. Also, had a huge final in my class on Tuesday, so spent Sunday and Monday studying for it. Tuesday, after taxing my brain, I just felt like taking it easy. Guess it was all worth it as I just found out I got an "A" in the class. Really happy about this because the prof rarely gives an "A".

    Yesterday, swam with my husband at the pool. He has been consistently swimming 3 times a week at about 2,000 -2,500 yards a workout since late August. He plans to swim 50 free at Auburn in February and maybe a relay.

    Here is the workout we did:

    400 warm-up - mix of easy free, breaststroke

    4 x 100 on 2:10 - I did back

    easy 100

    4 x 200 drill - I did butterfly drill - 3 rt/3 lt/3 full

    6 x 50 all-out free on 3:00 -

    200 easy

    2,200 yards
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