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  1. Sat May 2nd, 2009 Nats in 6 days

    by , May 2nd, 2009 at 04:55 PM (Ande's Swimming Blog)
    Sat May 2nd, 2009

    May 8 - 10
    6 days

    Swam 7:30 - 9:00
    Whitney Coached
    TSC diving well
    swam with Tyler, Todd, Brad, Larry, Jon, & Mary

    warm up
    assigned: go up and down the following
    which adds up to 1,800
    did: around 1,200

    put on B70

    4 x 50 fr on 1:00 desc
    30, 28, 26, 23

    100 easy

    25 fr ez speed
    todd timed
    went 10.29

    100 easy

    25 fr fast
    todd timed
    went 9.88

    100 easy

    25 sdk
    todd timed
    went 10.7

    50 easy
  2. 63 miles in lake travis

    I will be joining Keith Bell, Robert Alford, Chris Derks, Lynne Smith, and Chuck Wiley for a swim at the end of the month in Austin. Following is the e-mail sent from Keith:

    As near as I can tell, the weekend of May 22 -24 works for everyone to do our 63.7 mile swim of Lake Travis. I've wanted to do the swim for the challenge, to do something interesting and exciting, to promote open water swimming, and for the fun of it. But I want to use the swim to raise money and awareness for a good cause, one to which I thought we all could relate: providing funding for swimming lessons for disadvantaged children.

    Swimming is a huge part of my life. It is my passion, my hobby, my relaxation, and my retreat. I even found ways to make it an integral part of my vocational pursuits.

    Swimming goes a long way toward keeping me healthy, sane, and happy. It infuses my day with vigor, passion, and joy. It heals my woes, smothers my sorrows, and soothes my soul. It breathes unmitigated joy into my life. Swimming has been an incredible gift for me.

    I feel safe in assuming swimming has been a significant and rich part of your lives as well. Let's save some lives and enrich many more by raising funds and awareness for so that children, who otherwise might never get the opportunity, can learn to swim and have the door opened to our special world. I think you will agree that we have the power to give these kids a truly, special gift.

    Toward that end, I have set (and ask you to embrace) the goal for each of us to raise at least $1000 in sponsorship/donations/pledges for our swim. Chris Copeland has generously cleared his weekend and is providing his boat for our adventure. I will work on getting kayakers to join us. Robert and I will work on securing sponsorship for food and anything else we (or you) think we might need. I will work on publicity/media coverage to get the word out, increase awareness for our cause, and help raise funds.

    I ask that each of us get going on raising funds. I know the economy is tight and tightening, but our cause is greater than many might see at first glance. Not only can we prevent drownings, but swimming is probably the best preventive medicine (as opposed to early detection, which the medical community masquerades as preventive medicine) and, for the same reason, one of the best financial investments anyone can make. (Hey, the price of a heart attack starts at about $50,000.)

    It is my intention that 100% of whatever funds we raise through the swim and proposed clinic will to the City of Austin earmarked for their scholarship fund for swimming lessons .

    Let's get going. Let's keep an open, ongoing line of communicate with each other, and make this a special event in our lives.

    Thank you so much.

    Dr. Keith Bell, President
    American Swimming Association
    (512) 327-2260
  3. Friday, May 1

    by , May 1st, 2009 at 04:18 PM (The FAF AFAP Digest)
    Back in the water now. Still taking it pretty easy. I think Sunday am will be my first real workout back. I seem to recall after the Auburn meet that my first post-taper workout at GMU was a killer!


    Warm up:

    700 variety warm up

    6 x (2 x 25 UW shooter on back, no fins + 25 EZ)

    Played around with amplitude on these. Saw Mike Ross suggested this on the forum, and I think it's a good tip. Did first 4 shooters with a large amplitude, taking 18-19 kicks. LOVE doing these slow drilly dolphin kicks and going deep. Then did 4 going medium speed with smaller amplitude, took 20-21 kicks. Then back to 4 with 18-19 kicks.

    50 EZ

    Aerobic Set:

    10 x 50
    5 back @ 1:00 (10 SDK+ 8 SDK off walls)
    5 free @ 50

    Kick Mountain:

    Dolphin kick w/MF. Up the mountain w/board and down the mountain on back.

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    300 free
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    200 C/D

    Total: 3200


    Historically, I've always been happy when SCY season ended, so I could focus on LC. I've always liked LC, especially for free without all those turns. But not this year ... I feel like I've finally, after many months, made a breakthrough on my backstroke SDKs. Wouldn't mind a few more short course races.


    Ran in forumite NothinBut50s at the rec center. Great guy -- trains just like Jazz. He's getting back into the pool after a knee and back injury. We bemoaned not being able to use the starting blocks -- country regulation. He said the lifeguards sometimes let him use them at 9:00 pm when no one's there. Not my usual practice time anymore, though it used to be.


    Just planning a short run for tomorrow, unless it rains and all the kids' activities are cancelled.

    Will do some RC work now. Adding in hip hinges with dumbells on the left leg. Need to research some other balance exercises.

    Updated May 1st, 2009 at 04:28 PM by The Fortress

    Swim Workouts
  4. Ear Trouble

    by , May 1st, 2009 at 01:56 PM (Elise's Fitness Fun)
    Yesterday, my left ear started feeling funny. I didn't worry too much at first because I thought it was just allergy congestion. I didn't feel great overall yesterday, so I didn't do anything. Kind of had that feeling of really bad allergies. Today, I woke up and ear is definitely become more of a problem and I have a slight fever. Called doc and he has called in some medicine. Guess I won't be doing anything today.

    If I feel better tomorrow, hope to bike or lift weights.
  5. Friday 5/1/09 1 week to Nationals!!!

    by , May 1st, 2009 at 01:37 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    15 minute warmup, choice, with no equipment; mix swimming/kicking/pulling/drilling
    {did 300 swim 1/2 free, 1/2 back
    kicked 150 on back alternating 25 dolphin/25 flutter
    4 x 50 drill - 2 free, 2 back
    2 x 100 pull, 1- free, 2 back}

    4 x 100 on 2:00 alt. 50 drill/50 build to about 80%: odds are free,
    evens are back (work on settling into a comfortable pace on the backstroke)
    {on the free did fist drill then catchup drill swam these around 1:20
    on back did 7 kick/3 stroke drill on both, swam them around 1:30}
    50 easy

    swim 4x around:
    4x25 on 35
    50 easy free
    25s are 4 of each stroke in a row, IM order; odd 25s sprint 1st 12.5; evens sprint 2nd 12.5
    {fly around 20, back just over 20, breast around 25, free around 16}

    swim down 11 minutes choice
    {did 700 y 1/2 free, 1/2 back}

    Total: 2600 yards

    Updated May 1st, 2009 at 07:30 PM by poolraat

  6. 5/1/2009 Fast Fly/Back

    by , May 1st, 2009 at 12:55 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Elisa.

    Warmup and Main Set:
    1x150 free drill on 4:00
    3x150 free descend on 3:30 - 2:40, 2:37, 2:25
    1x150 fly drill on 4:15 - I did one arm fly working on a low, flat recovery and a strong upkick.
    4x25 fly descend on :40
    4x25 fly fast on :45 - I did all the fly intervals one armed

    1x150 free drill on 4:00
    3x150 free descent on 3:30 - 2:35, 2:28, 2:17
    1x150 back drill on 4:15 - I did 3 right arm/3 left arm back, but only managed to finish 100 of the 150
    4x25 back descend on :40
    4x25 back fast on :45 - I did 1 and 3 free so that I would work on pushing the other two on back

    4x25 choice sprint on :50 - I did mine in IM order :19, :22, :23, :17 high

    150 easy - first 50 choice back drill

    2150 meters
    Swim Workouts
  7. Gregor Mendel was right!

    by , May 1st, 2009 at 12:44 PM (My non-workout blog and random thoughts)
    OK, so I can do a little bragging about our family swimming prowess. My brother and I hold (soon to be certified) national records in the same age group! At the time of this blog entry, I am 54 and he is 50 (and a young whipper-snapper).

    I will be happy to challenge him to race any distance and any stroke as long as I get a 5 year head start. Fortunately, in 2009, I am now considered to be "aged-up" under FINA rules and happily leave the land of the 50-54 year olds.

    Seriously, he was the star swimmer when we were age groupers and was an 1980 OT consolation finalist in the 400IM (during the Moscow games that we (USA) boycotted). He still holds the Las Cruces High School record in the 200IM (1:58 - set way back in 1975).

    I was never able to achieve anything close to his performance level. It wasn't until I started back into swimming as an adult that my performances were sort of notable. While I'm happy with my times, I also realize just how darn slow that I am. There are 12 year old girls that can swim faster than I ever will be able to and given that fact, I see no reason to get all puffy.

    Neverless, our little family accomplishment could make a great USMS trivia pursuit question.

    2009 M50-54 Short Course Meters Records
    Event Name Date Time
    50 Back
    Tom Wolf 10-10-04 29.30
    Philipp A Djang 12-07-08 29.04*

    200 Breast
    Robert Strand 12-15-96 2:34.71
    Benn W Doyle 12-07-08 2:32.78*
    Lincoln P Djang 02-15-09 2:32.06*
  8. Fri May 1st, 2009 1 week till Nats

    by , May 1st, 2009 at 12:18 PM (Ande's Swimming Blog)
    Fri May 1st, 2009

    Ordered B70 Legs, hope they arrive soon

    May 8 - 10
    1 week / 7 days

    LCM & SCY
    Swam 5:30 - 7:00
    Whitney Coached
    TSC main pool & diving well
    swam with doug & ned
    Tyler, Todd, Brad, Mike, Larry, Max, Jon, & Mary

    wore B70 nero Comp during whole practice

    Warmed Up LCM

    switched to SCY

    assigned 40 x 50 fr on 1:00
    odds: strong at a pace
    evens: easy
    DID: 10 rounds of 50 fr easy speed from a dive then 3 x 50 easy or skip, held 25's & 26's

    did one relay exchange,
    clock didn't work

    assigned: 10 x 100 on 2:00
    odds strong
    evens: easy
    did: three 100's fr from a dive on 4:00, easy speed
    went 55's

    Updated May 1st, 2009 at 01:45 PM by ande

  9. It's Brittany B I T _ _ !

    by , May 1st, 2009 at 09:56 AM (Swimming, Life, and Other Stuff!)
    I took Thursday off school so I could sleep in before attempting my challenging drive home from Columbus, Ohio after the BS concert. I got up around 8:30 and did this swim solo at LA Fitness:
    1) 500 Free Warm-up
    2) 12 X 25 Sprint Kick with Zoomers on :30
    3) 4 X (150 on 2:45----100 on 1:50----50 on 55:00)
    4) 8 X 50 on 1:00 (odds drill freestyle, even swim hard)
    5) Pyramid Distance Up
    100 Free on 2:00 interval
    200 Free on 4:00
    300 Free on 5:30
    400 Free on 7:30
    500 Free on 9:00
    6) 100 IM cool-down

    3,600 Yards

    Around 12:30 we (Sarah and her friend Paige) departed for the 3 hour drive to Columbus. It was raining and the traffic was bad. Even though I said I was going to control the radio I gave in and listened to a blaring "Brittney through the years" collection of all her cd's. It wasn't too bad, in fact I like the "In the Zone" cd pretty well!
    Just on the outskirts of Dayton the truck I was tailgating had a near-crisis! Out of nowhere the hood (lid) that covers the engine randomly flew up which blocked the windshield rendering the driver blind to the road! The traffic was so bumper-to-bumper that I was almost rear-ended and had to swerve off the road and into the median to avoid getting hit. I jumped out of my car to see if the truck people were okay...they were shaken but fine.
    I gave the lady a hug and said "good driving mario!" (she was old enough to know who mario Andretti is and managed to laugh) We tried to shut the hood(lid) but the impact with the roof crushed it and pulled it out 6-8" past its lock so the truck was un-drivable and the truck lady and her passenger were stuck till help arrived.
    We managed to make it the rest of the way without incedent and the girls were there in time to get the VIP pre-concert treatment they had paid for!
    I spent the next 7 hours lurking around Columbus just shopping, eating, and talking to people I did not know (strangers).
    After the concert the rain started pouring again. The girls were psyched....they got to see Brit behind-stage and their seats were awesome too!
    After telling me everything about the concert they quickly fell asleep which meant I had to keep myself awake. The only way I know to keep myself awake in extreme conditions is with "DOTS" (the chewy fruit gel candy) and lots of coffee. I rationed myself a dot per exit and we made it safely home around 2:30 a.m.
    I am now at school (Friday) which meant i was up at 6:00 a.m. I will post my evening swim workout if I make it there....I am guessing I might bag it.
  10. Friday 5/1 - Ringing in May Crazy Lady Style

    by , May 1st, 2009 at 08:06 AM (Mixing it up this year)
    What a way to ring in May. It was Long Course today so after last Fridays comments YES I decided to do a 500 FLY no fins nothing!

    10x100 @ 2:00 Free
    500 Free Kick with fins
    500 Fly for time 10:30 was out in 4:08 at the 200 and was able to keep it very consistant
    500 as 100 Fr/bk/fr/bk/fr just to feel my arms again
    500 Free Kick with fins
    800 Free w/paddles and bouy for time 12:36
    200 Free EZ

    Total 4000 meters
    time now!
  11. Dryland & Hang out with my wife day 30Apr09

    by , April 30th, 2009 at 10:03 PM (Swim like an Orca, but faster !)
    Last blog I report we adopted a dog from the SPCA in Sacramento. Well here he is, Junie. Aussie/B.Collie

    The above is his "doggie woggie" thats really what I wanted in a dog, here's another pic...

    Today was suppose to have been at the High School / Y with a borrowed workout. I'll be playing catch up into Saturday...
    Today was basic dryland, ball, bands and such.
  12. Thursday 4/30/09...8 days to Nationals

    by , April 30th, 2009 at 06:34 PM (A comfort swimmer's guide to easy swimming)
    I got a massage yesterday. I'm surprised at how sore I am from it. She really worked on my upper back and that's where I noticed it the most.

    Here's how the workout went.
    SCY, Solo

    20 minute warmup
    {swam 300 alternating free and back
    kicked 3 x 100 on my back alternating dolphin/flutter by 25's R :10
    drill 6 x 50 on RI :10 did 2 free, 2 back, 1 fly, 1 breast}

    swim 6 x 50 on 1:10 alt. drill/build choice: build to 85% or so on each one
    {did these as free-back-fly 2x through}
    100 easy

    2 broken 200s on 5:00 (do #1 free):
    #1: 100 at 80-85%, 15 sec. rest, 50 @90%, 10 sec. rest, 2 x 25 w/5 sec. rest, fast (concentrate on finishes)... enjoy the recovery time in between...
    {went 1:13 on the 100, around :34 on the 50. Total time minus rest was 2:23}

    #2: 3x25 FAST back on 40, 50 easy choice on 1, 3x25 FAST fly on 40
    {back was under 20, fly around 17}
    100 easy

    3x25 choice off blocks: Fast breakout w/3 fast stroke cycles, then swim easy to the wall and walk or float back
    {did 2 back and 1 fly, left calf cramped on the push off on the 2nd back}

    10 minute easy swim down
    {went 600 alternating 75 free/75 back}

    Total: 2475 yards
  13. Back to the gym, Thursday, April 30

    by , April 30th, 2009 at 03:48 PM (The FAF AFAP Digest)
    Back to the gym today! It felt like I had been away so long (really only 2 weeks) that I couldn't remember what to do at first ... lol Lowered the amount of weight on some exercises, as I reboot the lifting.

    deadlift, 90 x 2 x 12
    standing lat pull down, 120 x 2 x 15
    overhead tricep press w/BB, 30 x 2 x 15
    bench press (Hammer), 90 x 2 x 10
    bicep curl w/BB, 40 x 2 x 15
    leg press, 310 x 2 x 15
    cable twist w/ball, 35 x 2 x 15, each side
    external rotators, 10 x 2 x 15, each side
    alternating hammers, 20 x 2 x 20

    crunches w/med ball, 2 x 25
    decline reverse crunches, 2 x 25
    dead bugs on bosu, 2 x 25
    jack knifes on ball, 2 x 15
    stand on bosu with one leg and lower body (don't know what this is called -- one leg squat?), 2 x 10
    forward lunges, 2 x 15
    push ups, 1 x 15, 1 x 25

    10 minutes stretching

    Chatted with a serious masters runner who thought I was gumby. Runners always seem to think this, but they are often as rigid as a board! lol


    I am still really fatigued. My daughter's been waking up in the middle of the night for some reason, and that probably contributes. There is no way I would want to do a meet this weekend. I think the fatigue from Zones will put a permanent kabosh on any thoughts of back to back meets. In fact, thinking ahead to next year, I wonder if swimming Zones before Nats at Atlanta (assuming I go) is really a good idea ... Right now, it doesn't seem like it. I wish our Zones meet was not 2 weeks before Nats. Definitely too close for my taste.

    May hop on my bike for 20 minutes this afternoon. Going to the pool for sure tomorrow.


    I realized I had lent my B70 to my kid for a couple swims the last day of JOs when she was on her 16-17 events ... So my B70 #2 probably has 20+ swims now. I'm thinking I need a back up suit for LC Nats. I guess I still have my hineck Pro, but Mini-Fort has used that too ... Need to mull this over. Need to make my hotel reservations too.

    (Oh, she went 3 seconds slower in the B70 than the Pro. )

    Updated April 30th, 2009 at 05:52 PM by The Fortress

    Strength Training and Dryland Workouts
  14. Thu Apr 30th, 2009 / 8 days till Nats / 50 bk 23.5

    by , April 30th, 2009 at 11:42 AM (Ande's Swimming Blog)
    Thu Apr 30th, 2009

    Tomorrow we're practicing relay exchanges with electronic timing , touch pads, & reaction pads on blocks so we can measure exchange reaction time

    Ordered B70 Legs,
    hope they arrive soon,
    GOT my modesty suit & a spare pair of googles yesterday

    May 8 - 10
    1 week & 1 days / 8 days

    Lat pull 6 x 167 6 x 207 5 x 217
    [ame=""]Lat press[/ame] 6 x 40 6 x 45 6 x 50 5 x 55
    Bench 6 x 135 5 x 185 3 x 200

    Swam 6:30 - 8:00
    Whitney Coached
    TSC diving well
    swam with Tyler, Todd, Brad, Mike, Larry, Max, Jon, & Mary

    Warm Up
    4 x 25
    4 x 25

    12 x 50 fr
    instructions were to swim easy and make it
    3 on 50
    3 on 45
    3 on 40
    3 on 35

    400 easy

    rested 10 minutes
    switched to B70 Nero Comp

    50 bk fast
    tyler timed
    went 23.5

    150 easy

    25 fr FAST ([ame=""]hand hit press through aka NO PAUSE[/ame])
    tyler timed
    went 9.7

    50 easy
  15. Thursday 4/30 - Sprint day I THINK!

    by , April 30th, 2009 at 07:48 AM (Mixing it up this year)
    For someone so slow and sluggish I tried to sprint but it seemed like I was unsuccessful.

    500 Free as 50 swim/50 catchup drill
    8x25 @ :45 Kick every 3rd sprint went :26 and :29 yuck
    10x50 @ 1:00 Free every 3rd sprint went :36, :35 and :36
    300 Kick with fins EZ

    8x50 @ 1:00 Free paddle on right hand 4 kicks on the paddle hand
    8x25 @ :45 kick every 3rd sprint went :26 and :26 better
    8x50 @ 1:00 Free paddle on left hand 4 kicks on the paddle hand

    100 sprint free went 1:17 felt slow
    500 free with paddles and bouy strech out on stroke
    400 fly kick with fins streamline
    500 Free EZ

    Total 4000 yards
  16. Chapter 3: Preliminary Visuals

    by , April 29th, 2009 at 10:57 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    "Is one of the symptoms of swine flu a rash on the cylindrical base of the, well, I don't want to get this vlog thrown off, but is it?" thought James Thornton, several days after the Zones meet was over, and he was starting to wonder if his lack of an active immune system might actually save him from the latest colonization.

    He coughed, felt his lungs ache, shook his head, felt ashamed he'd missed practice, wondered how technology could possibly hope to keep pace with his sicknesses and workout slothfulness.

    He tried to swallow. It hurt too much. He brought the coagulated substance back up, then tried to avoid thinking about the cylinder and its inflamed base....

    Having now provided my vlogging viewers with an overwhelming reason to change the mental visuals now dancing in their heads, I shall post some much more wholesome imagery.

    First, a still photograph of a swimmer who truly deserves all the credit for my swims, this swimmer being one Mr. William Sumerfield, Esquire. Yesterday's picture of BillS, which used Jimmy Stewart as a stand-in, was a mistake.

    I should have used William Holden instead:

    Note: I have cropped the picture to spare Bill the embarrassment of showing what his friend's hand was doing at precisely this moment.

    Next, I will present four short films taken from the Colonies Zones meet. None of these show actual swimming, so please do not be disappointed. I understand your feelings. During my Golden Boy youth, I was once jogging when several highly attractive tartlets beckoned to me to stop and chat them up.

    "I'm sorry, girls!" I said. "I'd love to stop but I can't--I am just too magnificent in motion!"

    I add this not our of conceit nor any other self-aggradizing motive. I am not immune to the aesthetic artfulness of my bodily movements; I feel your desire to see this, for I desire to see it myself, perhaps almost as intensely as you do.

    Take heart: There will be, in a few days or so, almost 5 minutes and just under 25 full seconds of me swimming the 500 to be posted soon!

    But for now, the preliminary footage.

    The first two are both from Friday, April 24th, after I have warmed up for the first time in the B70. I didn't have any competitive events this day, just let myself get used to the suit a bit.

    The second two are from the morning of Saturday, April 25th, as Leslie "the Fortess" Livingston, blissfully unaware that she was driving me (illegally, as you shall see) to her own first national record, well, it is just a delicious irony to see Leslie in the very final charmed moments of her life before she transmogrified from amateur celebrity to professional celebrity, with all the attendant paparazzi style pains the latter are known to foist upon the truly great.

    Thank god I am headed for no such fate myself!

    Film 1: The Grand Sweep of the GMU Natatorium

    [ame=""]YouTube - Friday: A 2008 Zonesman Previews the 2009[/ame]

    Film 2: Interview with David Bright on the B70's legality and predictions for my events

    [ame=""]YouTube - David Bright: On a Swimming Costume's Leg[/ame]

    Film 3: Driving to GMU with the Great One and learning how to mix and max pills and inhalants.

    [ame=""]YouTube - Saturday Morning: Driving with Miss Fortr[/ame]

    Film 4: Convincing the Great One to Break the Law

    (Note: I may need to repost this one of Leslie breaking the traffic regulations under my relentless urging. It appears there has been an error, but try playing it anyhow.)

    [ame=""]YouTube - Saturday: First Illegality as the Drive C[/ame]

    More soon, but for now, I must take my swine-fluish hulk to the sick bed and/or sick sty.
  17. Wednesday Poop-Out!

    by , April 29th, 2009 at 10:24 PM (Swimming, Life, and Other Stuff!)
    I ended up working at school late and pooped out of the solo swimming mood. I opted for a 50 min. run (6.5 miles or so) I really miss being outdoors everyday for my run. Oh well..... another month and we'll be outside for swimming.
    I'm going to do a little ab work and shoulder/neck exercises then off to ! Tomorrow is my Columbus/Brittany adventure so I want to be well rested!
  18. Ok today is Wed 29Apr09, somewhere in Sacramento

    by , April 29th, 2009 at 10:24 PM (Swim like an Orca, but faster !)
    I lost a day, think it was Monday, because I was adopting a doggie from the SPCA instead of going to my Aquasol practice. I would of had him Sunday, but he needed fixing. He's a 9 month old Aussie mix, great dog, way full of energy...

    Today I had to go to Sacramento, so I thought I would drop in on the Swimstitute in Rancho Cordova. (I linked the picture from their web-site)

    It was a bit on the warm side, you know as you get going and you start to bake, but for convinience, I wish there was more pools like this...No workout, just BYO.

    What was really great was having the cross rafters in the ceiling as a guide for backstroke, my coach has been stressing for me to put my head back in line with my body, but then Im blind and I collide with the lane lines and other peeps. It was a good feeling to be able to concentrate on my stroke, while using the rafters as navigation.
    They say its SCM, but I couldn't tell, the flags are set just the same as SCY.
    Warm 200
    2x per stroke
    50 (dive 20 fast, 30 slow) 2:00
    50 (push 30 fast, 20 slow) 2:00
    50 easy 2:00
    50 Dive fast 2:00
    4x50 BK one-arm drill
    4x50 BK 1-2-3 switch arms drill
    2x100 BK 2:00

    200 cool
  19. 4/29/2009 Mountain Bike Ride

    by , April 29th, 2009 at 10:08 PM (TJ's Blog of Slow Swimming!)
    Since I'm logging my workouts, I may as well log my extra-swimming workouts.
    I had a 90 minute ride with mixed intensity. Pushed the climbs to a high heartrate and cruised most everything else to get a feel for my new bicycle. My legs were still sore from Sunday's ride since it was my first of the season. One of these days I will learn to ride over the winter so I don't have to endure the pain of getting back into riding shape.
    It's steel, so it's not quite as hip as the greatest carbon stuff, but it has great feel, meaning that it absorbs bumps well and flexes in all the right spots!
    Now, if I were an elite level mountain bike racer, I would probably choose the latest carbon bike since it would weigh less and be more rigid. But this frame will outlast 10 carbon frames.
    Enough with my moronic rambling, here is the picture.

  20. Double

    by , April 29th, 2009 at 07:30 PM (Elise's Fitness Fun)
    Ran 6 miles this morning. Hot and humid, but felt good. Did my last mile in under 8 minutes.

    At lunch, went to swim. When I got in to warm-up, I could tell I was dead from the run. I swam through the workout feeling like I was really just getting in garbage yardage.

    Warm-up: 400 Reverse I.M.

    150: 25 free, 25 rt. arm fly, 25 lt. arm fly, 50 free, 25 fly (with fins)

    150: 50 double-arm back, 25 rt.arm back, 25 lt. arm back, 50 back with emphasis on rotation

    150: 50 breast kick on back, 50 breast pull with fins, 50 breast kick with buoy and board

    150: 12 flutter kicks on side, 3 strokes free, 12 kicks

    200 easy free

    2 sets of the following:
    2 x 25 - free on :25
    2 x 25 - free with 2 strokes fly on :25
    2 x 25 - free with 4 strokes fly on :25
    2 x 25 - free with 6 strokes fly on :25
    2 x 25 - fly on :25

    10 x 100 free on 1:40 (I almost feel guilty for doing free on this interval, but I was dead from the run.)

    5 x 100 - easy kick with fins on 1:40 - alternate 100 free kick with 100 back kick

    3200 yards

    Updated April 29th, 2009 at 08:20 PM by elise526