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  1. It's another crappy day.....

    by , September 2nd, 2009 at 02:21 PM (A comfort swimmer's guide to easy swimming)
    ...in NE Nevada. Blue skies, sunshine and temps near 90.

    Wednesday, 9/2/09
    Outside pool, SCM with Carrie

    400 swim free
    3 x 200 pull breathe 3/5 by 25
    (used buoy only, did them on 3:30)
    300 kick choice; fins, board optional
    (All w/ board, 100 free, 100 fly, 100 breast, free & fly w/fins)

    3x around:
    {
    250 free with 20 sec. rest at moderate pace
    (did these just under 4:00, a little slow but I am focusing on long strokes in order to get more DPS and reduce the stroke count)
    3x50 (50 fly/50 back/50 breast) on RI :10-:15
    make each round faster than the one before it
    (my shoulder was a bit twingy this morning so I did 1-arm fly on the 1st 2 rounds.
    on fly went 50-50-45, on back went 50-48-46, on breast went 1:00-1:00-:55)
    20 sec. rest between rounds
    }

    swim down 200 easy
    --
    Total: 2700 meters

    I'm thinking that it's time to get back onto a weight training program. I also am looking at the JasonLezak program and may adopt a modified version of that program.
    I haven't been doing yoga lately. I think one of the poses in the sun salutation is partly responsible for some of my shoulder issues. I probably should go and substitute a different pose and see if that makes any difference.
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  2. FAST FRIDAY on Wednesday Sep 2nd, 2009, Back at UT!

    by , September 2nd, 2009 at 12:01 PM (Ande's Swimming Blog)
    Wednesday Sep 2nd, 2009

    Ordered a FS PRO JAMMER because mine is about to fall apart

    back in the swim center
    It was closed since mid july, one noticable difference is the showers aren't as good
    water pressure is way down and we can't control temp

    Washington Post Article: Masters 2010 Suit Rules are Unclear

    WEIGHTS 5:15 am at world gym
    Lat Press 8 x 40 8 x 45 8 x 50 6 x 55
    Bench Press 8 x 135 6 x 175 4 x 185
    Lat Pull 8 x 135 8 x 187 6 x 197
    Leg Press 8 x 180 8 x 300 8 x 340

    TODAYS SWIM PRACTICE

    SCY
    6:00 - 7:30
    whitney Coached
    UT Swim Center!
    Swam with Max & Ned
    beside Tyler, Nate, Larry, Brad, Paul, & Mike
    pool was cool & clear
    dove in around 6:35


    Warm-up
    300 fr
    200 k went 2:40
    100 br
    100 fr

    PUT ON B70 LEGS

    Main Set

    5 x 100 fr 80% effort on 2:15 dove
    went 62, 61, 61, 60, 60

    8 x 25 fl on 30 4 strokes fast


    4 x 100 fr 85% effort on 2:10 dove
    went 58's

    8 x 25 bk on 30 8 strokes fast


    3 x 100 fr 90% effort on 2:05 dove
    went 56's

    8 x 25 br on 30 4 strokes fast


    2 x 100 fr 95% effort on 2:00 dove
    went 55's

    8 x 25 fr on 30 8 strokes fast

    100 fr FAST
    went 53

    100 easy

    assigned 600
    did skipped it

    thought about doing a fast 50 but sat on side & went in


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Considering:

    1) a yet to be named SCM meet in San Antonio

    2) Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    3) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    Updated September 2nd, 2009 at 01:23 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Wednesday September 2, 2009

    How the heck is it already Wednesday?!

    These weeks are going so fast - I love it!

    Okay - I woke-up this morning and hit snooze. Then alarm #2 went off then the phone alarm. I'm learning!! I need to get going about 10 minutes earlier though as I was a couple minutes late (and more like 10 once I actually got my suit on and jumped in).

    800 warm-up mix it up

    3 x 200 kick with fins (everyone else did 3 x 200 pull then a 200 kick - I was supposed to a 4th but I have a chatty coach )

    3 x (250 free 3 x 50 choice on 1:00)
    I'm slow right now. My 200s (checked my time) are about 10 seconds slower then the should be. This does not make me happy and darn well better change in the next month or so.

    I did all the 50s free so as to apease my shoulder. It's been fine and I didn't put on fins at all. This makes me very happy!!!

    200 c/d

    Hopefully I'll be able to swim tomorrow and it'll be the same - two days in a row and 3 out of 4 days would be great.

    I'd like to run maybe 3 miles tonight. My plan is to run Mondays and Wednesdays then either Fridays or Saturdays. I want to do spin class on Thursdays before I coach and maybe some weights. I'd like to hit the weights on Sundays as well. If I can find time (Tuesdays?) I'd like to do pilates. I had a great season the year I was doing pilates regularly.

    I also like that A- I feel taller when I leave and B - I work those all important core muscles which we use when we swim.


    On a related note - I'm starting to feel like I'm getting fit again. Not there yet, but starting to feel less like a tank/blob. My running legs seem to be working and my shoulder is happy. My core strength definitely needs some work.

    Life is good right now!

    Updated September 2nd, 2009 at 01:54 PM by FlyQueen

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  4. Too much STRESS

    by , September 2nd, 2009 at 08:30 AM (Mixing it up this year)
    This was a stress reliever day for me. I hope everything will calm down, my father-in-law is coming down to help out.

    2x500@8:00 Free went 7:35, 7:31
    5x100@2:00 Back 1/2pull 1/2swim held 1:47's
    10x25@1:00 Back kick arms perpendicular
    5x100@2:00 Back held 1:43's
    10x25@:45 Free kick
    500 Free pull every 3rd 25 back
    10x50@:50 Free

    Total 3500 yards

    Tonight I started in on the back stoke and felt pretty strong.

    5x100@2:00 Back 1/2pull 1/2swim much stronger tonight
    10x25@1:00 Back kick arms perpendicular
    5x100@2:00 Back held 1:35, 1:35, 1:34, 1:35, 1:31
    10x25@:45 Free kick
    500 Free w/paddles & bouy every 3rd back almost lapped Sandra and Jennifer the old lady has still got it!
    turn work

    Total 2000 yards

    Updated September 2nd, 2009 at 08:55 PM by Donna

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  5. Morning-Dryland and evening workouts

    by , September 2nd, 2009 at 04:23 AM (Swim like an Orca, but faster !)
    SOLO - BYO - UMHS
    Morning workout 6-7:15 AM
    A part of RickMiles workout....

    Warm 1000-
    5x100 1:45
    4x75 1:15
    8x50 :45
    Kick
    8x25 on side w/snorkle :40
    Main
    1x200 50 stk/50 FR
    2x100 2:15
    4x50 1:00
    x2 #1 BK, #2 BR
    Sprint
    12x25 fast on :40 (1:00)
    1-6 BK
    7-12 BR

    250 Cool down

    Didnt push too hard, really tried to focus on stroke.
    Back is still a struggle, breast will take time to develope a good kick.

    2950 scy

    Lords Gym 7:40-8:10am

    90 lb assist pull-up and dips 2x5
    Ab machine about 50lb 2x10
    Leg extension
    Leg curls
    Calfs
    started on ab/back device with 10lb weight
    Curls
    Triceps
    Incline chest
    Med ball throws
    Shoulder in pain, no hangs, pull downs etc...

    Aquasol - Coach Janine-afternoon workout
    5:30-6:30pm

    Warm - 350 (150FR/ 50 BK, 100K, 50 FR)
    Main
    6x200 1,3,5 FR on 3:30 - 2,4,6 IM on 4:00
    Drill
    4x50 Drill/swim IM order 1:15
    3 times through
    50 kick w/ weighted ball drill
    100 cool down
    2300 SCY

    Don't think I will do am/dryland/pm again for awhile, I was fortunate to have sleep from my dayoff, and able to sleep after the dryland, since I work nights...However it felt great to be able to push myself and get some good conditioning in today.
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  6. Tuesday, Sept. 1

    by , September 1st, 2009 at 11:23 PM (The FAF AFAP Digest)
    Weights/Dryland:

    HS hi row, 130 x 3 x 10
    tricep press, 55 x 3 x 10
    bench press, 70 x 3 x 10
    deadlift, 90 x 3 x 10
    cable twist w/yoga ball, 40 x 3 x 15, each side
    dead bugs on bosu, 3 x 15
    windshield wipers, 3 x 20
    incline crunch, 1 x 25 (didn't feel so hot ...)
    external/internal rotators, 10 x 2 x 15, each side
    push ups, 2 x 15
    prone scapular scrunches, 2 x 25

    Commentary:

    Because of taper, vacation and the plague, I've only lifted once in the last 5 weeks or so. Definitely felt weaker, especially on the hi row. Reduced weights from max so as not to kill myself with excess soreness right outta the box. Doing 3 sets instead of 2 is my "endurance" phase. How's that for scientific? I think I may alternate periods of power lifting and speed lifting like Lezak does but on shorter cycles. I liked doing the explosive lifting I did a little bit before my last taper. Want to do more of it and more plyos this fall.

    I also noticed this comment by Lezak on Quick's blog:

    Using more free weights and machines that are independent for each side of the body are the best. If there are hammer strength machines in your gym, those are the best to use to get the most out of each arm or leg independently. You need to learn to balance each side in the gym like you would do in the swimming pool.

    I haven't done this type of work at all. I should probably change this, except I'm not all that fond of doing leg curls and extensions he does in lieu of squats and dead lifts.

    I have been abysmal about doing RC work lately as well. However, my shoulders feel fine at the moment, so hopefully I have dodged the shoulder pain that usually comes with RC absenteeism.

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


    Swim/SCY/Team:

    Wasn't sure I was ready to swim with the team after the last week, but decided to HTFU and drive out to Mason. Tons of traffic heading into Mason, and I arrived 15 minutes late. I missed most of the structured warm up, and can't remember what it was. It was a fin night for me.

    Warm up:

    600 or so variety swim, kick, drill

    Main sets:

    12 x 100, done as:
    3 x (3 x 100 free @ 1:20, 1 x 100 IM @ 1:40)

    Not sure I was really warmed up enough for these. It was a challenge to get through this set with my queasy tummy.

    50 EZ

    50 AFAP off the blocks

    I just pushed off, as I didn't feel like crawling out of the water. Went a 25 on backstroke. Because of the lack of recovery, this felt more like the second 50 of a 100.

    50 EZ (was supposed to do 100 EZ)

    14 x 75, done as:
    2 x (5 x 75 pull @ 1:00 + 2 x 75 kick @ 1:40)

    I kicked all 14. I worked the ones @ 1:00 and cruised the other 2 for recovery. Went 47-48 on the first set of 5 and 48-49 on the second set of 5.

    50 EZ

    The team was done, but because I arrived late, I did an extra set:

    16 x 25 UW shooters @ :30
    8 on belly, 8 on back

    100 EZ

    Total: 3550

    (This 3550 was much harder than the 4000 I did yesterday!)

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

    Chatted with my coach a bit about the upcoming half ironman relay swim. She did one earlier this summer as well and swam around 30 minutes. She said she got caught in the middle of the pack on the start and the crowd and limbs akimbo freaked her out a bit. She said she rolled over and did backstroke some to breathe. I think I'm going to need to sprint some at the start to avoid this.

    Fall Ball:

    Here is the order of events for the Fall Ball on Sept. 26:

    1/2* 4 x 100 IM Relay
    3/4 200 Back
    5/6 50 Free
    7/8 100 Fly
    9/10* 4 x 50 Back Relay
    11/12* 4 x 50 Fly Relay
    13/14 100 Back
    15/16 200 Free
    17/18 100 Breast
    -BREAK-
    19/20* 4 x 50 Free Relay
    21/22* 4 x 50 Breast Relay
    23/24 200 Fly
    25/26 100 Free
    27/28 200 Breast
    29/30 200 IM
    -BREAK-
    31/32* 4 x 50 Mix Up Med Relay

    Not sure what to swim with this odd line up. I might sign up for the 200 and 100 back. Not sure if there's enough rest for me between them though. 200 backs wipe me out completely.

    Exercise as addictive as heroin?

    http://www.telegraph.co.uk/health/di...ng-addict.html

    Upcoming feature film:

    Jim has asked me to announce that the latest Thornton Twins Production will be released shortly. As we haven't seen a joint production for some time, I'm sure we'll all be riveted. I don't even know the topic to drop a tantalizing hint; as Jim would say, "It is coming ..."

    Updated September 1st, 2009 at 11:59 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Tuesday September 1, 2009

    I actually planned on getting into the freezing cold pool this morning. I had my stuff packed and my set my alarm. I turned my alarm off (rather than hitting snooze). I woke-up again at 5:15. Practice starts at 5:30 but is a good 40+ minutes away so there was no point.

    I did a nice 4 mile run tonight. I think I'm getting my running legs back as it felt really good.

    I am planning on swimming tomorrow morning AND running tomorrow night.
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  8. Tuesday

    by , September 1st, 2009 at 09:35 PM (Swimming, Life, and Other Stuff!)
    I decided to take a little nap after school today. It turned into a long nap and I missed swim practice. It felt really good, much better than a swim. I didn't want to feel like a total loafer so I took a 48:00 run. It was a sunny, cloudless, and cool today so the run was very nice!
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  9. Tuesday, September 1

    by , September 1st, 2009 at 04:39 PM (Elise's Fitness Fun)
    Yesterday, did a 3 mile run with 8 one minute surges. Ran on treadmill, so was able to maintain consistent speeds.

    In early evening, did a 30 minute core work-out with senior age-group team. Followed up with an easy 1,000 yards on my own.

    Updated September 1st, 2009 at 07:53 PM by elise526

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  10. Sarasota Y Sharks Masters 5:30 Workout: 09/02/09

    by , September 1st, 2009 at 04:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 100 2:00 1:45
    1 X 200 3:30 3:15
    1 X 300 5:15 -
    Swim the set twice. Round 1 intervals left, round 2 right.

    6 X 50 kick 1:15
    10 X 25 kick :40
    25's: 4 fast/1 easy

    8 X 100 IM 1:45

    12 X 50 1:05
    3 of each stroke.

    1 X 100 easy 2:00
    1 X 75 build 1:30
    2 X 50 fast 1:00
    5 X 25 fast :30
    Swim the set three times.
    Break between rounds.

    1 X 600 Pull

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  11. A little bit of sprinting..

    by , September 1st, 2009 at 03:58 PM (A comfort swimmer's guide to easy swimming)
    although by the time I finished it wasn't very sprinty.
    9/1/09
    I actually drug my self out of bed at 5 this morning and did the early morning lap swim. Swimming outside is great no matter the time of day. I'll be when the lifeguards decide they won't want to be outside in the cold and dark and make us swim inside.

    SCM, Solo

    400 swim free
    300 pull back
    200 IM drill
    100 kick choice
    swim 4 x 50 on 1:00 alt. drill/swim by 25
    (did 1 of each stroke in IM order)

    swim 4x around:
    {
    150 easy free on 3:00
    (swam these around 2:25-27)
    swim 4 x 25 FAST on 45
    odd rounds, do the 25s free
    (these were at 17±1)
    even rounds, do the 25s fly
    (these were at 19±1)
    }
    100 easy

    pull 8 x 50 free smooth on 50, breathe every 3
    --
    Total: 2700 meters
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  12. Day 23

    Yesterday at the indoor pool here on base. Stopped by on my way home and swam...

    10x50 FR@1:00
    200 Kick alt BR/FR
    4x25 BR w/pos drive fins@1:00
    4x25 FL w/fins@1:00

    100 Easy

    1000 SCY Solo
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  13. Tuesday Sep 1st, 2009

    by , September 1st, 2009 at 10:40 AM (Ande's Swimming Blog)
    Tuesday Sep 1st, 2009

    Ordered a FS PRO JAMMER because mine is about to fall apart

    we are back in the swim center tomorrow!
    longhorn schedule
    6:30 - 8:00

    TODAYS SWIM PRACTICE

    SCY
    6:00 - 7:30
    whitney Coached
    Dick Nichols Pool
    Swam with Tyler, Nate, Ned, Amy & Marcio
    beside meghan, sharon, Larry, Mike, & a guest
    pool was cooler & clear
    dove in around 6:20


    Warm-up
    missed it


    Main Set

    20 x 75
    4 fr 1 breathe 3, 2, 1
    4 bk 1 breathe 3, 2, 1
    4 br 1 breathe 3, 2, 1
    4 fr 1 breathe 3, 2, 1

    assigned 800 fr with fins take 4 SDKs off each wall
    Did: no fins skipped around 250, took 4 or 5 SDKs off each wall

    9 x 100, done 2 fr on 1:05, 1 IM on 1:50

    assigned 600
    did skipped it

    50 bk fast
    whitney timed
    roll off side
    B70 legs
    went 24.8


    50 easy


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Considering:

    1) a yet to be named SCM meet in San Antonio

    2) Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    3) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
    Categories
    Swim Workouts
  14. Had to push today

    by , September 1st, 2009 at 08:32 AM (Mixing it up this year)
    Just forced myself to go out of my comfort zone while swimming.

    10x50@:55 Free held 45's
    10x25@:40 Free kick every 3rd fast held 27's on fast ones
    10x50@:50 Free held 45's
    10x25@:40 Free kick every other fast held 27's on fast ones last one in 25
    10x50@:45 Free held 40's

    800 Free w/paddles & bouy EZ

    8x25@:45 Breast kick
    8x25@:45 Breast kick w/bouy
    4x25@:45 Breast
    5x50@1:15 Breast 1/2kick 1/2swim

    150 Free EZ

    Total 3700 yards
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  15. It worked! Thanks swimming blogworld!

    I broke through the forces of sloth and traveled through the portal of the pool! Yes!


    1000 free
    500 kick
    500 kick with fins, various strokes
    12 x 25 with 10 second rests
    100 breast
    100 im
    300 drills
    200 cool down

    3000 yards,no not leagues...
    under the pool, no not the sea,
    but the challenge and the rewards may as well be...

    Updated September 3rd, 2009 at 02:11 PM by flippergirl

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  16. SWIMMER Hears Your Feedback (September-October 2009)

    by , September 1st, 2009 at 01:00 AM (SWIMMER Editorials)
    This May, many of you responded to a member survey. The survey, which we will conduct annually, was designed to measure reader satisfaction and expectations with regard to our member communications, including SWIMMER magazine, our usms.org website, and the e-newsletters. Some of the survey results surprised us; others confirmed ideas we had. The important thing is that you have spoken and we are listening and responding.

    Overall, the feedback on SWIMMER was positive, which reflects the good job our former editor, Bill Volckening, and the Publications Management Committee, have done shepherding the publication over the years. Bill’s dedication and service are appreciated, and his and the committee’s groundwork will serve as a solid base from which to spring. As all things eventually do, SWIMMER will evolve. One thing that will remain present in our approach, however, is our responsiveness to our readers. As always, we encourage your feedback anytime. You can write me directly at editor@usms.org.

    Starting with this September-October issue, we are introducing a new guest editorial concept for SWIMMER called “Both Sides of the Lane Line.” In this column, we’ll publish two reader essays supporting different positions on issues that impact the world of Masters Swimming. Also in this issue, you’ll find that the Training and Technique department contains several new columns, designed to cater to the different types of swimmers within our organization. Whether you consider yourself a highly competitive pool swimmer, a beginner, a fitness swimmer, an open water aficionado, or any combination thereof, we want you to find information in SWIMMER that matters to you. With a diverse group of swimmers in our membership, it is essential that we continue to strive for a balance of content that accurately reflects our readers’ interests.

    Looking ahead, we hope you’ll see SWIMMER as a trusted resource, providing valuable information about the many events, products, and services we have to choose from as Masters swimmers. Next year, our Swim Bag department will take on a new flavor with independent product reviews. Our team will be taking a proactive approach to research when it comes to equipment, local meets, open water events, swim travel, and more. We hope to draw from the vast pool of talented and knowledgeable individuals who make up our membership. After all, one of the best things about being a USMS member is having thousands of teammates who are willing to share their wisdom and experience.

    Updated July 1st, 2014 at 11:56 AM by Editor

    Categories
    Staff Blogs
  17. Monday, Aug. 31

    by , August 31st, 2009 at 10:13 PM (The FAF AFAP Digest)
    Did nothing yesterday after a trying night the night before that rendered me largely useless for the day. Felt vaguely better today and was determined to get in the pool. I stole Patrick's 11 x "300" pyramid set from awhile back and adapted it.

    Swim/SCY/Solo:

    Warm up

    700 variety warm up

    Main set/Aerobic work: 11 x "300"
    Took about 30 seconds rest between "300s" or so.

    12 x 25 breaststroke @ :30, working on squeezing elbows together and quick recovery
    6 x 50 flutter kick w/board @ :50
    4 x 75 single arm fly @ :20 RI
    3 x 100 backstroke @ 1:45
    (7-8 SDKs off each wall)
    2 x 150 free @ :20 RI
    1 x 300 free @ :20 RI
    2 x 150 free @ :20 RI
    3 x 100 back @ 1:45
    4 x 75 single arm fly @ :20 RI
    6 x 50 backstroke kick w/fins @ :45
    12 x 25, odds = Br pull, evens = front scull

    50 EZ

    Total: 4050

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

    It felt good to be in and gliding around in the water, though I did nothing fast.

    Health Updates:

    I went to my doc today, as I was still very nauseous and it had been a week. After a couple tests, it was determined that I'm anemic and had some GI bleeding last week. Could be a nasty bacteria wrecking havoc on my system. Have to go see a gastroenteroligst and have an endoscopy. Oh joy. In the meantime, I'm starting on nexium so hopefully I'll be able to actually exercise in some meaningful way. I wish I had been on an exotic tropical vacation and gotten parasites instead. Geez! I'm craving some salads and tomatoes from my garden ...

    As for Mr. Fort, he's had tons of blood work that has ruled out some blood disorders such as hemolytic anemia. He had a bone marrow biopsy and more blood work today. Results in a couple weeks. Seems likely to be a mild case of MDS, though he could be a rogue mutant with weird blood counts. So we are somewhat cautiously optimistic. He was biking with a tri group in Wilmington last week and exceeding 30 mph, so I don't think it's too dire yet. It'd be nice if we were both healthy. We are very healthy (possibly) unhealthy people.

    Spent the night at high school sports parents meetings. Fort Son is doing cross country and Mini Fort shocked the crap (for Q) out of me by trying out for the volleyball team. (Unlike me, she's always excelled at ball sports -- still, volleyball?! Not sure how this will work with USA swimming ...) I am trying to be a bad parent and escape over volunteerism. It has not escaped my attention that many of the parent volunteers look in dire need of some exercise. And, really, there's only so many hours in the damn day! I'm already committed to do X,Y and Z during this school year. I love summer, but I am, I must admit, finally looking forward to the kids going back to school next Tuesday. (Except for the getting up earlier part. I slept in until 10:00 today after staying up until 1:00 waiting for Mini Fort to get home from a concert.)

    Teetotalers?

    Check this out Patrick and Q!

    http://www.sciencedaily.com/releases...0827123518.htm

    Updated September 1st, 2009 at 12:22 AM by The Fortress

    Categories
    Swim Workouts
  18. Shorter cycles

    by , August 31st, 2009 at 09:58 PM (Random Nonsense)
    Ok, a few updates.

    Surgery went fine, everything works and I have been training for a little over a week now.

    I am going for A cuts in the 50, 100 and 200 free in six weeks. This attempt will be at the first BB meet of the season locally.

    Alcohol VERY much affects my sleep. I had 3 bottles of wine since the surgery over two weekends and every night I drank I would wake up completely in the middle of the night, sometimes only an hour or two after going to bed. The house is now wine free, and I think there are 8 beers in the house. When those are gone, I am not restocking until after the BB meet.

    I am playing with my training. I am sprinting MUCH more and trying to go much faster in team and solo practices. I probably have not done sprint 25s since I was a kid, and now they are a regular set solo. I get enough rest during team practices by sprint/loaf combos. No one on my team pushes for tight intervals, so it is quite easy to push hard and go near 1:00, then leave early going easy and stay on interval with everyone.

    Finally, I am probably going to be in Asia instead of Atlanta. My target meet for 1:50 in the 200scy free will either be Zones depending on timing/location or a USAS meet.
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  19. nice noodle class!

    by , August 31st, 2009 at 09:05 PM (Swimming, Life, and Other Stuff!)
    I decided to do a mostly stroke workout tonight at LA Fitness, all this freestyle is making me crazy.
    I arrived around 5pm and noticed signs posted all around the gym and locker rooms to announce new fitness classes that had been added to the agenda.
    I noted an aqua-aerobic class would be starting at 6 pm in the pool I was hoping to swim in.
    I engaged my over-drive and slipped into my suit asap. I slid out on the deck around 5:06 and wondered how I could complete my 60 minute workout in the 54 minutes I had been pared back to. I jumped right in and started churning away. I cut my rest intervals back as much as I could and felt really efficient and quick.
    Around 5:40 the noodlers started swarming into the pool in large herds. I was in the middle lane; they divided themselves between 1 and 3 and started staring, floating, and yacking. They were looking at me like I was some kind of strange flotsam from the bottom of the jaccuzzi.
    I was bound and determined to at least finish my 10 X 50's. I could feel the eyes of the "head noodler" instructor burning into me. I was sure she was going to stop me 8 minutes early and start her class. I pre-decided I was going to stand for my rights and stay in till precisely 6pm.
    Well, as it worked out I finished my workout with 1 minute to spare. As I was pulling my cap off the "head noodler" floated over to me and said I could continue swimming if I wanted, they would work around me. I thanked her for being so nice but told her I was done.
    SOMETIMES I DRIVE MYSELF CRAZY BY GETTING MYSELF IN A SNIT OVER PRE-CONCIEVED NOTIONS. I am going to work on this major charaacter flaw in my psyche!
    Oh, here is my quick workout:

    *200 Freestyle EZ warm-up
    *200 IM on 3:30 int
    *4 X 50 Butterfly on 1:10 int
    *8 X 25 Butterfly w/zoomers on :30 int
    *200 Fly kick on back w/zoomers
    *200 IM on 3:30
    *4 X 50 Backstroke on 1:00
    *8 X 25 Backstroke on :30 int (1st 4 paddles, 2nd 4 no paddles)
    *200 IM on 3:30 int
    *4 X 50 Breastroke on 1:10 int
    8 X 25 Breastroke on :35 int
    *200 IM on 3:30 int
    *10 X 50 Free drop (2 sec each interval. start on 1 minute and go to 52/start over @ 60)
    2,900 scy

    There must have been 35 noodlers in the aqua-aerobic class. I sat in the jaccuzzi for a couple minutes and observed them in action. The "head noodler" teacher had the pep and enthusiasm of a coach I could only wish for.
    It's essential for everyone (all shapes, sizes, and ages) to keep moving and have fun in life! This class definitely fulfilled both of those needs!
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  20. Monday, August 31, 2009

    by , August 31st, 2009 at 05:25 PM (A comfort swimmer's guide to easy swimming)
    Again I this morning and swam at noon. I'm lovin' the sunshine.
    SCM, solo

    600 swim free
    300 IM drill
    200 kick (fins, board optional)
    (all on back no board or fins)
    200 pull choice
    (used buoy only)

    swim (straight through):
    (did all free since I was sharing a lane with a slow, wandering triathlete.)
    200 free on 3:30
    2x150 free on 2:30, #2 faster than #1
    200 free on 3:30
    2x100 free on 1:45, #2 faster than #1
    200 free on 3:30
    2x50 free on 1:00, #2 faster than #1
    200 free on 3:30
    2x25 free on 40, #2 faster than #1

    swim down 8x25 on 30 (make the interval)

    Total: 2950 meters
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