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  1. Taking it easy in the hot water

    by , April 10th, 2009 at 12:41 AM (Elise's Fitness Fun)
    Went to the Y to swim and water temp had to be around 89 or 90 degrees. After swimming just 100 yards, I felt queasy. Even the noodlers wanted the fans on and the doors opened.

    Had to swim easy, so just did the following:

    300 warm-up
    3 x 300 free pull using just buoy on 30 seconds rest
    2 x 400 kick with fins - alternated 100 back kick with 10 back dolphin

    Total yards: 2000

    Updated April 10th, 2009 at 02:00 AM by elise526

  2. Spring Break 5 and 6!

    by , April 10th, 2009 at 12:09 AM (Swimming, Life, and Other Stuff!)
    I had an appointment with a Sportmed PT. I really don't have an injury....just tight shoulders that bother me when I sleep and a sort of sore neck. It doesn't hurt much when I swim, or make me cut my workouts down....I just thought being proactive might prevent things down the road.
    The PT was amazed by the tightness of my neck and shoulders. He did some "rough" beat-me-up type therapy with a metal tool and taught me some exercises that I already know. I hate those small, miniscule exercises that contract the muscles in-between your shoulder blades. I am going to do them though (about 20 minutes X 3 per day) for 10 days then go back with the promise of some more exciting exercises.
    Later in the day I did weights at LA Fitness for about 30 minutes. (chin-ups assisted, deltoids, chest, rowing upright, various shoulder, hip sled, tricep press, preacher curls, sitting squats, leg extensions, calf machine, hamstring curls, all on Nautilas I think). I am still experimenting to see what kind of program I think I need. (that's a dangerous thought)
    After the focus on my shoulders and back and considering it was a sunny, beautiful day outside I nixed swimming and ran 50:00 instead. (good choice
    I had a gift card for a day at the lovely Woodhouse Spa. I arrived around 9:00 am and was greeted with a nice cup of tea and 15 minutes in the quiet room.
    My 1st treatment was a 50 minute Deep Tissue massage. This was very painful on my neck and shoulders since they were already sore from the abuse of the PT Wednesday. The massage tech brutally lectured me on the sad state of my neck and shoulders too.....I'm starting to detect a pattern here. She suggested weekly massages for at least 6 weeks! (yeah right, I have the time and$ for that!)
    After the carnage on the massage table I was given a nice facial (I'm not sure what kind it was?). I fell asleep on the table so I'm sure I didn't get the full benefit....oh well.
    After another 10-15 minutes w/tea in the quiet room I finished up with an awesome manicure/pedicure! What a treat! I would never spend the money it costs to go to this place, but if it's a gift.....ok, I'll enjoy it!
    SWIM- Tonight was a NASTI night. I heard through the grapevine we could get in early so I showed up very early. I ended up swimming by myself most of the time and just making up my workout as I went along. My shoulders felt BAD after 2 days of abuse so I did a really long warm-up. Here it is:

    1) 2,000 yard swim freestyle (I just kept waiting for my shoulders to feel better)
    2) 5 X 100 Freestyle on 1:50
    3) 10 X 50 Freestyle on 1:00 (focus bilateral breathing)
    4) 6 X 25 each stroke on :45--sprint! Finally started feeling alive!
    5) easy 100 IM cool-down
    3,700 yards
    Tomorrow I will not mention my shoulders...just assume they are sore.

    ONE more official day of spring break!
  3. More Rain @ the Y 09Apr09

    by , April 9th, 2009 at 09:51 PM (Swim like an Orca, but faster !)
    Warm 500

    6x200 1,3,5 FR . 3:00
    2,4,6 IM 3:15 (Did 2=Normal, 4=25/75/75/25 & 6 25/75/75/25)
    4x100 FR Pull (with huge paddles and float) 1:30
    12x50 K 6(alt. 25 BF/25 on back SDK) 6 FR w/ fins :50

    200 cool


    This is one of my favorite workouts, I can juggle the BF distance in the IM's, yet still work endurance on my 200's.

    Im trying to keep it above 3000 yards per workout with at least 75% staying on the intervals. Focus continues on turns, streamlining and proper breakout with about 50% underwater SDK per interval.

    Updated April 10th, 2009 at 06:51 AM by EricOrca

  4. Thursday Cardio n Paddle

    by , April 9th, 2009 at 06:55 PM (The Labours of SwimStud)
    Well did my 40 minute Cardio and yoga ball core work today.

    Had a short swim later:
    3 x 100 FR 2:00 went 1:30's nice and long strokes.
    12 x 25 K :45 MMMF with board
    3 x 100 K fins, assorted.
    100 Pull 50 paddles/50 no paddles
    100 Swim 50 paddles/50 no paddles
    100 Swim 50 fins/50 no fins
    6 x 50 easy to finish.
  5. Thursday, April 9

    by , April 9th, 2009 at 03:38 PM (The FAF AFAP Digest)

    2 mile warm up run on treadmill

    15 minutes of RC exercises

    15 minutes of stretching


    700 variety swim, kick, drill

    10 x (25 easy speed fly + 25 easy)

    50 EZ

    8 x (50 backstroke AFAP + 50 easy) @ 3:00

    200 c/d

    Tota: 2250

    The speed/lactate set started off a bit rough. I was at least a second slower than usual on the first four 50s. Didn't know if it was due to the outdoor/shallow pool or the fact that my arms/shoulders were weary from weights. In any event, I was in the normal range on the last four. The last one was fastest at 25ish. Oddly, I felt like I could have kept going. Usually I'm dead after 6 AFAP efforts. Even though this workout was much less yardage than the one I did on Tuesday, I expect to be more tired from it later on.

    Off to Mt. Lemon now!

    Updated April 9th, 2009 at 08:03 PM by The Fortress

    Swim Workouts , Running
  6. Lactate Set Today 4/9/09

    by , April 9th, 2009 at 12:10 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim
    (half free, half back)
    6 x 50 w/10 sec. rest drill/swim
    (did 2x fly-back-free)
    2 x 150 kick (no board) w/15 sec. rest
    (on back flutter kick, right at 3:00 for both)
    4x25 choice descend 1-4 on 30
    (did free, went 20->16)

    Main Set
    swim 4 x 50 free on :50, descend 1-4
    (went 38->35)
    right into the next set with no rest in between.
    swim 4 x 50 back on 1:00, descend 1-4
    (went 43->38)

    swim 200 easy

    swim the following fast off the blocks, with some easy swimming in between, rest as needed
    75 free (went :46, swam easy 50)

    50 fly (went :32 swam easy 50)

    75 back (under 54 swam easy 50)

    50 back (under 34)
    swim 200 easy

    pull 4x75 free on 1:20 breathe on 3

    Cool down
    100 easy free/back

    Total: 2600 yards

    Yoga tonight

    Updated April 9th, 2009 at 12:58 PM by poolraat

  7. Thu Apr 9th, 2009

    by , April 9th, 2009 at 11:04 AM (Ande's Swimming Blog)
    Thu Apr 9th, 2009

    felt a little sore from pull ups & bands yesterday, decided to not do bands today

    WEIGHTS world gym
    lat press 8 x 040 8 x 045 8 x 050
    bench press 8 x 135 5 x 185 4 x 190
    leg press 8 x 180 8 x 270 8 x 360
    lat pull 8 x 167 5 x 207 4 x 215

    May 8 - 10
    4 weeks & 1 day / 29 days
    need to start working on speed

    6:30 - 8:00
    Whitney Coached
    TSC scy main pool
    swam with Tyler, Todd, & Brandon
    Next to brad, mike, amy, larry, doug & marcio
    dove in around 6:35

    warm up


    Assigned 2 x 400
    did 2 x (100 50 rest 100 50 rest 100)

    4 x 25 on 40 SDK underwater no breath

    Assigned 2 x 300
    did 2 x (125 50 rest 125)

    4 x 25 fl on 40 1 breath did 10 SDKs

    Assigned2 x 200
    did 2 x (100 50 rest 50)

    4 x 25 40 12.5 SDK fast 12.5 free easy

    2 x 100
    went 1:00 on #2

    assigned: 4 x 500 desc 1 - 4 on 6:30
    did 3 x (5 x 50 on about 1:10)

    in the last 10:00 of work out I did
    3 x 50 fl FAST desc, 100 easy on 5:00
    went 24.6 on #3
  8. Thursday 4/9 - No sleep for the coughing

    by , April 9th, 2009 at 07:44 AM (Mixing it up this year)
    Another night of no sleep, went to bed at 8:30 just about ready to hopefully drift off around 10:30 I get a page from work. Once that is taken care of cough till about 2:30 then up at 4:30 again. No sleep for the weary.

    Managed to stop coughing long enough to swim pretty good this morning. Nothing hard except maybe on my kicking. Back muscles are feeling much better today. Now if I can just get this allergy thing under control.

    500 Free every 3rd lap kick
    5x100 @ 2:00 Back as 50 swim/50 double arm
    1000 kick with fins alternate 100 free kick on side/100 back kick 6 kicks on each side with rotation
    8x50 from blocks 1 for each race I will do at Nat's
    500 Free EZ every 3rd lap with over kick
    100 back ez

    Total 3000 yards

    Updated April 9th, 2009 at 09:17 AM by Donna

  9. Weights + Ellipse, Wednesday, April 8

    by , April 8th, 2009 at 08:31 PM (The FAF AFAP Digest)
    Hit the gym in the am this time. A little bleary from lack of sleep. Every time I travel to the west coast, I wake up at 4:30 am or so every morning and can't get back to sleep. (This is one of the main reasons I didn't consider Clovis.) Still had a good workout.


    decline bench press on Hammer machine, 120 x 2 x 10 (I increased weight like Jazz suggested (+30 lbs). I am such a good student. Or a puppet. Not sure which. lol)

    iso-lateral front lat pulldown on Hammer machine, 140 x 2 x 8 (I've finally caught up to the buff Elise who just posted a cool profile pic of the "guns".)

    V Squat on Hammer machine, 200 x 2 x 15

    alternating hammers, 20 x 2 x 20

    3 x 5 pull ups
    3 x 5 chin ups

    hanging reverse ab crunch, 2 x 15
    hanging twisting ab crunch, 2 x 15
    (I think these would be much easier with slings. Just hanging is pretty hard. Think my shoulders will be sore tomorow.)

    incline crunch, 2 x 25
    decline reverse crunch, 2 x 25
    back extensions w/25 lb weight, 2 x 15
    elevated hip lifts, 2 x 25
    long arm crunches, 2 x 25
    ab roller, 2 x 15
    (This is the first time I've done this. Seems like a good exercise that hits all the muscles from the knees up.)
    elevated horizontal scissoring, 1 min
    elevated vertical scissoring, 1 min

    2 x 5 minute stretching

    Know I'm forgetting something I did ... did that last time too.


    30 minutes on ellipse.

    Wasn't moved to swim and didn't really have enough time after the long gym session. Trying to think of a good workout for tomorrow ... I miss my MF and doing more backstroke.


    Saw a couple crossfitters at the Y today. they were doing Kipping pull ups. Studly girl cross fitter seemed to be doing sets of 10. I decided to try a few. I couldn't really get the motion down right. Think you might have to have someone help you or practice for awhile. I couldn't figure out how to get up enough speed either.

    I also tried the Saxon side bend. Started off with waaaaay too much weight, obviously vastly overestimating my oblique/core srength and almost fell over an exercise bench. lol

    Couldn't find a machine to do external rotators on ... WTH? Couldn't find any 3 pound hand eights for RC work either. I think they may be in the land noodler room ...

    Updated April 8th, 2009 at 09:13 PM by The Fortress

    Spinning , Strength Training and Dryland Workouts
  10. The Midweek Manic Session

    by , April 8th, 2009 at 08:29 PM (The Labours of SwimStud)
    OK well not quite. The pool has been blighted by an upsurge of noodlers and good lappers alike the past few weeks. It's mean having to break off good sets and do 50's in circle swim with folks that are not quite as fast as me....but better than nothing..anyhow today's workout:

    5 x 100 FR
    5 times thru:
    200K fins and board :20 RI
    200FR 3:45
    200 EZ
    6 x 50 2:00 going 35's...
    3 x 100 Snorkel
    4 x 50 Paddles

    Coach told me later to sprint first then do the aerobic sets with the lactate in my system...

    Went to lift got around all the equipment I wanted and included 3 sets of chin up s and pull ups.

  11. 08Apr09 Rain @ the Y

    by , April 8th, 2009 at 07:19 PM (Swim like an Orca, but faster !)
    Good to have some rain in Norcal.

    Warm up 500

    8x25FR DES in 4's :30
    2x50 K strong :60, 25 Stroke drill :30
    2x25 stroke swim :30 25 FR drill :30,
    2x50 FR swim :60

    4x50 FR Sprint (:28, :30, :32 :32)

    100 ez

    Focused on streamlining, SDK and breakouts. Strokes were BK and BR as these need the most attention.
    This was only the first set of Pat's w/o for today, with some 50FR sprints thrown in here and there (I think it was for today), Once I got the pattern down, it was fun to do, and a great way to get in some intervals without realizing it!
    I decided to wait for the Long course meet in Santa Cruz for my next meet, there is another Pacific Championships in the fall and I will be ready for that one!
  12. Relieved

    by , April 8th, 2009 at 07:17 PM (Elise's Fitness Fun)
    Well, I was so glad to find out that the place on my toe that was removed a week ago is benign. I can sleep a little better at night now.

    Did 25 miles of biking, 18 of it with a group. Felt pretty good. The wind was a little tough, but having people there to talk to made me forget about it. Such a difference when you have a group to train with!

    I have to confess that I had so much more fun biking than I have with running lately. I may not be able to run as much as I had planned because I want to get out and have fun biking!
  13. Day 7....finally!!!!!

    5x100 FR@2:00
    5x100 Kick@2:00 w/fins FL/BK - FR
    100 EAsy
    8x50@1:00 Odds FL/BK Evens FR
    5x50 FR@:45 w/fins
    5x50@1:00 w/fins BK/FR
    200 Easy

    2200 SCY Solo

    Was even able to attempt a few strokes of Fly during warm down...with no pain at all!!! Yay!!!
  14. 4-08-2009 Aerobic Fly/Back

    by , April 8th, 2009 at 01:05 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Elisa "I Will Beat You With My Whistle" Morton!

    200 free
    100 one arm fly
    100 one arm back
    100 free
    6x25 fly choice drill on :35 - I did 1 arm right, 1 arm left, 1 full stroke for these
    6x25 back choice drill on :40 - I didn't do drills as much as I just tried to over exaggerate my roll and get a good catch
    6x25 free descend 1-3 on :30

    Main Set:
    2x150 on 3:35 - alternate 25 fly/25 free
    2x150 on 3:35 - alternate 25 back/25 free
    2x150 on 3:45 - alternate 25 fly/25 back
    2x150 on 3:05 - free (last one is a warmdown)

    2150 meters

    Well, I re-read the article on fly kick timing in the USMS magazine from a year or so ago and tried to wait on my first pull until after I finished my first big kick. The 6x25 drills felt pretty good and the first 150 felt pretty good. I fatigued on the 2nd lap and switched to one arm. I WILL figure out this stupid stroke. My backstroke feels like it's improving a lot. I was actually able to notice that I pause a little bit when I extend my right arm and it causes me to sink. I concentrated on starting my pull just a bit sooner and it seemed to even out my stroke. Overall, it just felt much stronger than it has in the past!
    So, progress is evident, just not enough for me in the fly. But it will come.
    Swim Workouts
  15. Wed Apr 8th, 2009 Nats in 4 weeks & 2 days

    by , April 8th, 2009 at 12:26 PM (Ande's Swimming Blog)
    Wed Apr 8th, 2009

    Exercises at the Swim Center

    bands 15 reps 1 purple
    6 pull ups

    10 reps 2 purple
    6 pull ups

    10 reps 2 purple
    6 pull ups

    May 8 - 10
    4 weeks & 2 days / 30 days

    7:45 - 9:00
    Whitney Coached
    TSC scy main pool
    swam with Tyler, Jon, Russell, & Larry
    Arrived early

    warm up
    4 x ( 100 fr, 50 k, 50 non free)


    4 rounds of
    25 fr 1 breath
    rest 20 sec,
    50 FAST,
    rest 20 sec
    75 fr
    rest 20 sec
    100 FR fast
    rest 20 sec
    400 fr rest 30 - 60 sec

    DID 4 rounds of (one fl, bk, BR, & fr)
    25 fr easy rest 20 sec
    50 fast rest 20 sec
    25 fr easy rest 20 sec
    50 fast rest 20 sec
    4 x 50 rest 30 - 60 sec

    Assigned 5 x 100 FR fast on 1:30

    Did 5 x 50 FR fast from a dive on 1:30
    went 25's & 24 on #5, did at least 6 SDKs

    50 easy


    22.4 WR in the Mens 50 LCM Mariposa

    [ame=""]YouTube - 50 Mariposa/50 Butterfly Rafael Muñoz World Record[/ame]

    100 fly 50.5
    [ame=""]YouTube - 100 Mariposa Record Europa Rafael Muñoz[/ame]
  16. Kickin' it!!

    by , April 8th, 2009 at 12:23 PM (A comfort swimmer's guide to easy swimming)
    Lots of kicking today
    SCY with Carrie

    400 swim free
    200 IM drill
    200 pull back (no paddles)
    swim 12x25 on 30 build to about 85% choice
    (did 2 rounds of 2 free, 2 back, 2 fly)

    Main Set
    kick 8x50 on back with monofin w/15 sec. rest, descend 1-4, 5-8

    (the times were all over the place but ranged from about :38 to :34. Did these on :50)
    100 easy

    kick 8x75 w/zoomers and board w/15 sec. rest: middle 25 of each 75 is FAST

    (was coming on these at about 1:05, a few were faster, a few slower)
    100 easy

    swim 8x50 back on 1:00 w/8 kicks off each wall; descend 1-4, 5-8

    (8 kicks off the start wall was no problem, on the turn end I did a few in 8, most in 7 last one 6. Kept the times at 45->42)

    200 easy swim down choice


    40 minute spin class at noon today
  17. Wednesday 4/8 - Hurting from massage

    by , April 8th, 2009 at 07:38 AM (Mixing it up this year)
    The massage did what it needed to do but now I have the 2 day wait for the muscles to start feeling better. My Lats were really tight, they are still hurting but the ache is gone so I know I am on the mend.

    Today was just some easy swimming working on a long reach, pace and proper breaststroke form.

    500 Free as 50 swim/50 drill choice of drills
    500 Free kick with fins varying position holding the kick board was alitte painful
    500 Free pull with bouy only nice and long stroke
    10x50 @ :55 Free hold pace went 43,43,42,41,41,40,40,39,39,38
    4x200 @ 4:30 Breast #1 kick w/fins #2 swim w/fins #3 drill #4 pull
    200 Fly kick w/fins streamline
    500 Free as 50swim/50 drill choice

    Total 3500 yards
  18. Apr 7th 0515am at the Y

    by , April 7th, 2009 at 11:29 PM (Swim like an Orca, but faster !)
    4x (150 FR, 100 Stroke drill) think I missed the last stroke drill - 2 BK one arms, FR fist/catch-up.

    12x75 (6x 25K / 50 Stroke drill,
    6x 25 K / 50 FR)

    3x200 FR 2:55
    2x75 IM 1:30
    1x150 FR 2:15
    2x100 FR 1:30
    2x100 IM 1:30

    3x75 K

    Cool 400


    Borrowed one of Pat's w/o's. The 1000 yd warm up was a bit tiring, had a hard time making intervals. I shown only what I completed of a 5000 yd workout. Tomorrow I will focus on FR only.
  19. Spring Break IIII

    by , April 7th, 2009 at 11:12 PM (Swimming, Life, and Other Stuff!)
    Just a quick blog for now....."Rescue Me" (Denis Leary is so hot!) starts a new season tonight and I need to watch it!

    Run = 46:00 (6 miles)

    Swim w/NASTI'S

    1) 500 freestyle warm-up swim
    2) 10 X 50 Free on 1:00
    3) 4 X 200 (1 and 3 dolfin kick on back, 2 and 4 easy freestyle)
    4) 4 X 25 Fly on 45:00
    5) 10 X 50 on 1:00 (6 freestyle, 4 backstroke)
    6) 300 cool-down swim (alt freestyle/backstroke)
    2,800 yds.

    Weights in the am tomorrow before i swim!
  20. Tuesday, April 7

    by , April 7th, 2009 at 08:08 PM (The FAF AFAP Digest)
    Spent the morning at the Desert Museum. Very nice! Was in a convertible and walking around for many hours in the sun. Got to the pool, hopped in and was DEAD, no energy. Should have injected caffeine first, I guess. I almost got out because I was worried it would all be garbage yards. Sheesh. Luckily, I had some Jolt gum in my back pack. Tried that after the first set, and it seemed to perk me up some.

    Warm up:

    700 variety warm up

    Main sets:

    8 x 100 @ 2:00
    odd single arm fly
    evens dolphin kick w/board

    6 x (6 x 50), done as:
    (30-60 seconds rest between rounds)

    #1: 25 variety scull, 25 back @ 1:10
    #2: 25 fast fly, 25 easy w/fins @ :50
    #3: 2 x 50 fast breast, 50 easy, 2 x 50 fast breast, 50 easy @ 1:00
    #4: 25 easy free, 25 backstroke shooter w/fins & nose clip @ 1:00
    #5: 25 easy speed fly, 25 easy @ 50
    #6: 50 backstroke kick @ 1:00

    50 EZ

    6 x (25 AFAP + 50 EZ)
    2 fast fly, back, free

    100 EZ

    Total: 3900


    When you're doing pull ups and chin ups, do you have to be in a straight arm dead hang between each rep for them to "count" and not be "cheating"?