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  1. Happy April Fool's Day

    by , April 1st, 2009 at 10:42 PM (Swimming, Life, and Other Stuff!)
    I had around 300 kids AF me today.......I always act like I don't know what they are doing, they get a kick out of it!
    My student teacher started taking classes today on his own. He is off to a great start. It's interesting to step back and watch class dynamics and how the kids react to another person. It's also nice to get a break from talking all the time.

    Tuesday night's practice was a cool surprise! I guess we are going to get more organized and be like an official team! At each starting block there was a workout sheet (4 ability levels) in a plastic sleeve. The workouts ranged from 2,600 to 4,200 yds; normally we do 2,000 (not including a short warm-up if you get there early). Everyone seemed to enjoy this "extra" organized practice! Hopefully this will motivate more of our members to make it to LCM Nationals downtown at the FAST IUPUI natatorium.

    Tuesday Practice:
    1) 300 Free Warm-up Swim
    2) 8 X 50 Free on 1:00
    3) 4 X 200 Free on 3:30
    4) 4 X 100 Free on 1:45
    5) 2 X 200 IM on 4:00
    6) 2 X 100 stroke on 2:00
    7) 2 X 200 Free on 3:30
    8) 2 X 100 Free on 1:45
    9) 4 X 75 Kick on 2:00
    10) Easy 100 cool-down
    3,500 yds--I was just planning to have an easy post state meet day. This work-out felt good even though it was more than I planned to do!

    Wednesday Practice: I had my easy day today!
    1) Factorial Swim Starting with 300 on 30 sec. per length interval. (Total = 1,950)
    2) 6 X 100 IM on 2:00 build speed and stretch
    3) Super 500 Swim using IM roll on recovery 25. 30 sec int.
    4) 2 X 100 Backstroke (strong kick) on 2:00.
    5) 100 easy backstroke cool-down
    3,350 yds.
    Tomorrow is my last day before Spring Break. I am going to Chicago this week-end for shopping and a play. The rest of the week I'm just hanging at home. I am going to try a "Home Spa Week". I have a giftcard for a day at the Woodhouse Spa (massage, hot rock treatment, facial, mani, pedi).
    I am going to spend some time at the LA fitness center and use the whirlpool, sauna, and steam bath. I am hoping to get a couple of Yoga and Pilates classes in..... and hopefully try a spinning class too!
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  2. Achey breaky Wednesday...

    by , April 1st, 2009 at 08:50 PM (The Labours of SwimStud)
    OK so first off the boiler was on the blink this morning so I had to waste time waiting in an 8-12 window for the guy to come and fix it.

    I got to the pool in time for a swim but I knew I wouldn't get my lifting in before work, but here is the swim:

    1000 w/u went 15:21 not too bad for me.
    200 EZ
    5 x 200 4:00 build EZ/HD by 50's. Went 3:10, 3:05, 3:00, 2:55, and 2:45. Not bad for 2k into a workout and from a push.
    200 EZ
    10 x 50 1:30 HD I could only muster about :35 to :37 but I slowed and lengthened my stroke for the last two and still made the same time...I guess tired and fast = thrashing.
    100 EZ
    3 x 100 Snorkel and paddles
    4 x 50 Paddles

    I wanted to lift after work but my arms are still sore from Monday's first day back so I skipped it...plus it was 7:30 and I was tired!
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  3. April 1

    by , April 1st, 2009 at 08:42 PM (Elise's Fitness Fun)
    Did a run this morning - 3.7 miles - before a doctor's appointment. Had planned to swim, except my doctor removed a 2 mm. spot on the inside of my third toe that has been there for 8 weeks. I thought it was nothing, but he said he was sending it off to the pathologist and mentioned that if it was melanoma, that he would have to go back in and "dig deeper." GREAT. Now I have to wait 5-7 days to hear whether I have melanoma or not. Can you say basket case?

    Probably would not have been able to swim today anyway because I have also developed a really bad cold. Now I get to lie around and think about the possibility of having melanoma. FUN.

    Since we all spend a good bit of time outdoors, thought I would add this article. Check your toes and the bottom of your feet!

    Foot Melanoma Is The Deadliest Cancer, But Routine Foot Self Exams Can Increase Early Detection, Survival

    Main Category: Cancer / Oncology
    Also Included In: Dermatology; Melanoma / Skin Cancer
    Article Date: 09 Aug 2007 - 1:00 PST

    email to a friend printer friendly view / write opinions rate article


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    Patient / Public:4.61 (124 votes)
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    Article Opinions: 2 posts
    Find other articles on: "foot melanoma"


    The next time you clip your toenails, take a closer look at the rest of your feet. An extra 60 seconds could save your life.

    Foot and ankle surgeons say routine self examinations of the feet are an important way to find skin cancer early, when it's easiest to cure. Half of the people who learn they have melanoma of the foot die within five years because the cancer had already spread throughout their body by the time it was diagnosed.

    Nearly 60,000 people will learn they have melanoma this year. It's not known how many of those cases will involve the foot, but more than 8,100 melanoma patients will die. nearly one death every hour. If melanoma is detected in its earliest stages, 92 percent of patients are alive after five years.

    Unlike many other types of cancer, melanoma strikes people of all age groups, even the young. Whites are 10 times more likely to develop melanoma than blacks. But studies suggest more than half of melanoma cases in blacks involve the foot, where late diagnosis leads to a higher death rate. Routine foot self exams increase the likelihood of noticing suspicious moles, freckles or other spots.

    "The first question I'm going to ask a patient is, 'How long has it been there?'" says Neil Campbell, DPM, FACFAS, a spokesman for the American College of Foot and Ankle Surgeons (ACFAS).

    Foot and ankle surgeons recommend focusing on the three most common areas for foot melanoma: the soles, between the toes, and around or under the toenails. Campbell notes melanoma can develop anywhere on the body including areas that receive little sun exposure, such as the feet and ankles. If a mole, freckle or spot starts to change over the course of a month and becomes asymmetrical or changes its border, color, diameter or elevation, see a doctor immediately. Those are the ABCDEs, or signs, of melanoma.

    For more information on malignant melanoma of the foot, or to find a local foot and ankle surgeon, visit the ACFAS consumer Web site, http://www.footphysicians.com

    The American College of Foot and Ankle Surgeons (ACFAS) is a professional society of more than 6,000 foot and ankle surgeons. Founded in 1942, the College's mission is to promote research and provide continuing education for the foot and ankle surgical specialty, and to educate the general public on foot health and conditions of the foot and ankle through its consumer website, http://www.footphysicians.com.

    Updated April 1st, 2009 at 10:18 PM by elise526

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  4. Actual Workout, Wed., April 1

    by , April 1st, 2009 at 06:11 PM (The FAF AFAP Digest)
    OK, I didn't do descending 500s or 25s on the :30 this am. But I did get up at 4:45 am ... just went back to sleep later.

    Still a bit lacking in energy, but managed to get in back-to-back weights and swim session.

    Weights/Core:

    standing lat pull down, 140 x 2 x 8
    tricep press, 50 x 2 x 10
    back squat w/50 lb BB, 50 x 2 x 15
    alternating hammers, 20 x 2 x 10, each arm
    external rotators, 10 x 3 x 15, each side
    10 chinups
    twisting balance cable rotation, 40 x 2 x 15

    (This is a Dara exercise. I used to do it frequently and then sort of forgot about it. You do it this way: Using the cable machine, hold a small sized balance ball in left arm at stomach and reach around the ball with right hand to grab the cable then rotate from the middle to the right and the left, working the obliques. Each side.)

    squats on flat side of bosu w/10 lb DBs, 20 x 2 x 15

    (A Dara balance exercise, except she uses 40 pound DBs. This was the first time I'd tried this, so started low.)

    burpee + airsquat, 2 x 10 (I must be too fatigued still to do these. Otherwise, I am simply unfit or they are very hard.)
    decline reverse crunches, 2 x 25
    V Ups w/med ball, 2 x 15
    crunches w/med ball between knees, feet off floor, 2 x 25
    prone scapular scrunches, 2 x 25
    elevated reverse ab crunch w/10 DB between feet, 2 x 15
    (I was in some "machine" for this where your forearms are supported. Don't now what you call it. lol)

    Saw a studly chick doing hanging reverse ab crunches this way. She also did reverse crunches twisting to each side. Looked very cool and a nice core exercise:

    http://www.expertvillage.com/video/1...ghtlifting.htm

    Note for Jazz & Q: This is not a "shiny" new exercise. lol. This is just a variation on the crunch. I like a constantly changing core workout. Or at least periodically substituting in exercises that are harder.

    5 minutes of stretching

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

    Swim/Solo/SCY:

    Warm up:

    700 variety swim, kick, drill

    Main sets:

    20 x 25 UW shooters on back w/MF and nose clip @ :30
    (did an interval to keep myself honest. kept losing the nose clip again. argh. )

    50 EZ

    3 x (5 x 100 + 50 EZ)

    1-5, 100 dolphin kick w/ MF on back @ 1:45, descend

    Went 1:10, 1:05 1:02, :59, :49
    (was surprised by the :49, the nose clip helps me stay under longer & go faster)

    6-10, 75 cruise free, 25 fast fly @ 1:45

    (I'm trying to do more fly at the end of 100s instead of just in stand alone 25s)

    11-15 @ 2:30, done as:

    25 AFAP doggie paddle speed drill, 25 easy DAB, 25 feet first backstroke scull, 25 easy speed fly

    (Uh, the doggie paddle speed drill is a bear on the forearms!)

    100 EZ

    10 x 50 @ 1:10
    odds, dolphin kick w/MF & board @ 80%
    evens, single arm fly drill w/MF

    after each 50, 10 pullouts/press ups (not sure which is the right terminology, heard both)

    200 C/D

    Total: 3700

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

    Squats:

    Tried back squats instead of goblet squats today using just a 50 pound barbell. They were pretty easy. However, I don't like using the barbell. I can see where if the weight was heavier it would be hard to handle without a spotter. I'm always working out solo, and don't really want to depend on squatters. Since that's the case, is it better to do goblet squats with DBs or BB squats with light weight or shift to the Smith machine?

    Updated April 1st, 2009 at 06:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. 4-1-09 Aerobic Breast/Free

    by , April 1st, 2009 at 03:36 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Elisa.

    Warmup:
    4x75 free on 1:30
    8x25 breast pull/dolphin kick on :45
    4x50 choice free drill on :50
    150 breast kick on back working on 'skinny' knees by keeping hands at side and touching heels to hands.

    Main Set:
    12x25 free on :45 - every 3rd fast - I went :18 high to :18 low for the fast ones
    150 breast on 4:00 - negative split - I went 2:49 with 1:23/1:26 split (stupid negative split;-))
    150 breast on 4:00 - negative split - I went 2:50 and did not negative split again:-|

    Warm Down:
    2x50 br on 1:15
    4x50 fr on 1:15

    Notes: My breaststroke feels worse and worse, but my times are steadily improving. Coach says I still pause between pull and recovery for an unacceptably long time! Gotta keep working on that. Only doing breaststroke once per week doesn't build much endurance and it showed on the 150s. The last 50 of each was painful!
    Categories
    Swim Workouts
  6. Hump Day

    by , April 1st, 2009 at 11:42 AM (A comfort swimmer's guide to easy swimming)
    Today is the last hard workout of the week. Will take it down a bit tomorrow and Friday, Northwest Zone meet is Saturday and Sunday.

    SCY, Solo

    400 swim as 100 free/100 back
    300 pull free w/ p & b
    200 kick all flutter on back

    swim 6 x 50 free on :45, make it, but have something left for the 25s (ave :41)
    swim 4 x 25 fly on :30, make sure to do the stroke correctly (ave :21)
    swim 4 x 50 free on :50, recover, but make the stroke decent (ave :42)
    swim 4 x 25 back on :30, make sure to do the stroke correctly (ave :22)
    swim 2 x 50 free on :55, make 'em feel good
    (went 40-38)
    swim 4 x 25 free on :30 desc. 1-4 - make #4 fast!
    (went 18->15)

    pull 8 x 125 free on 2:00 descend 1-4, 5-8
    (went 1:42->1:35, 1:46->1:36)

    200 swim down (alternated 25 free/25 back)

    Total: 3000 yards
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  7. Wed Apr 1st, 2009 nat's in 5 weeks & 2 days

    by , April 1st, 2009 at 11:24 AM (Ande's Swimming Blog)
    Wed Apr 1st, 2009

    just noticed my latest National Record was listed on the USMS site
    SCY / M / 45 - 49


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    5 weeks & 2 days / 37 days

    WEIGHTS
    bands
    20 reps 1 purple,
    10 reps 2 purple,
    10 reps 2 purple

    TODAYS SWIM PRACTICE
    7:45 - 9:00
    Whitney Coached
    scy TSC diving well
    swam with mike varozza & larry wood
    beside matt
    Dove in on time

    did a lot of SDK in this practice

    warm up
    200 fr
    2 x 25 fl odds 1 breath, even fast
    200 fr
    2 x 25 bk odds 1 breath, even fast
    200 K went 1:20, rest 10 1:16
    2 x 25 br odds 1 breath, even fast
    200 fr
    2 x 25 fr odds 1 breath, even fast

    assigned 400
    did 100 fr 50 skip 100 fr 50 skip 100 fr

    65% effort
    25 4th best / breast
    rest 30
    50 3rd best / FL
    rest 30
    75 2nd best / BK
    rest 30
    100 best / FR

    assigned 400
    did 100 fr 50 skip 100 fr 50 skip 100 fr

    75% effort
    25 4th best / breast
    rest 30
    50 3rd best / FL
    rest 30
    75 2nd best / BK
    rest 30
    100 best / FR

    assigned 400
    did 100 fr 50 skip 100 fr 50 skip 100 fr

    85% effort
    25 4th best / breast
    rest 30
    50 3rd best / FL
    rest 30
    75 2nd best / BK
    rest 30
    100 best / FR

    assigned 400
    did 4 x (50 fr 50 skip )

    FAST
    25 4th best / breast
    went 16 dove

    rest 30

    50 3rd best / FL
    went 27 dove

    rest 30

    75 2nd best / BK
    went 50 cruised it

    rest 3:00

    put on old FS 1 jammers

    100 best / FR
    went 52 DOVE

    assigned 8 x 50
    did 2 easy 50's

    Updated April 1st, 2009 at 02:10 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  8. Wed., April 1

    by , April 1st, 2009 at 10:25 AM (The FAF AFAP Digest)
    Hadn't been to my team practice in ages. Had to get up early to put my kid on the Zones bus, so I dragged myself to the 4:45 am practice.

    Warm up:

    9 x 100, S/K/D

    Main sets:

    4 x 500 w/paddles & pull buoy,
    descend @ 7:00

    50 EZ

    12 x 100
    1-4 @ 1:25
    5-8 @ 1:20
    9-12 @ 1:15

    50 EZ

    20 x 25 @ :30, alternate fast and easy

    100 C/D

    Total: 4800

    Weights later today ...
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  9. Any day I get up and swim with my team is a good start.

    And if I don't do weights and abs I get reminded by this forum when I journal. Ugh...okay into the weightroom I must go Friday after practice.
    We did some vertical jumps. That was fun.
    We did kick,drill, swims
    100's, 50's and 25's over and over.

    2 x 100's eight times + 05 0n 145's.
    and other stuff.

    Gotta do taxes
    Keep putting it off.

    Gotta send in sheet for Raleigh Apr 18th 19th.

    Oh, open water
    Scuba dive in Fla!
    Fri drive,
    Sat and Sun dive.
    Hope I make it to practice. Should be able to.
    I'm beat...

    Updated April 1st, 2009 at 01:30 PM by flippergirl

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  10. Wednesday 4/1 - Still hurting but on the mend

    by , April 1st, 2009 at 07:49 AM (Mixing it up this year)
    Slept in 15 minutes this morning so only got 80 minutes in.

    The massage yesterday greatly helped but it will take a few days for the muscles on the left side of my back to release completely.

    Swimming was ok today when I breathed to the right, but when I breathed to the left it hurt some. I am going to use ice, tennis balls and the tens unit today to see how quickly I can get back to normal.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Kick with fins as 100 fr/fl/fr/fl/fr streamline
    10x50 @ 1:15 one arm fly alternate 25 rt/25 lt
    500 kick with board only
    5x100 @ 2:00 as 50 free/50 back went 1:38, 1:37, 1:37, 1:36, 1:32
    200 Free EZ

    Total 3200 yards
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  11. Cardio

    by , March 31st, 2009 at 08:25 PM (The Labours of SwimStud)
    Well first go at cardio since the back went out and I did 40 mins at HR 150..pretty happy that I didn't lose all the fitness.

    Finished off with Jazz Hands' favourite "Yoga Ball Squat Thrusts" and then did yoga ball leg lifts and hyper extensions to finish.
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  12. Getting Through

    by , March 31st, 2009 at 06:52 PM (Elise's Fitness Fun)
    Today I didn't feel great. I had no energy and my legs were still sore. I didn't feel bad enough to take the day completely off, so just got through my workouts.

    Weight room:

    1 mile warm-up run

    Lat pulldowns: 110 x 10, 130 x 8, 150 x 6
    Military press: 40 x 10, 55 x 8, 70 x 6
    Bench press: 45 x 8, 65 x 6, 85 x 4, 100 x 1, 105 x 1
    Tricep pulldowns: 30 x 10, 40 x 8, 50 x 6
    Hammer curls: 2 sets of 10 lbs each arm x 10

    Core work:

    1 x 50 with legs on Swiss ball
    1 x 50 Bicycle crunches
    1 x 50 scissors (good morning darlings)
    2 x 25 side crunches (1 set on each side)
    2 x 25 crunches with 10 lb. medicine ball

    Ankle work: 3 sets of each of the following toe raises - 10 with feet pointed forward, 10 with feet turned out, 10 with feet turned in

    Run on treadmill: 2 minutes hard/1 min easy for 2 miles.

    Hoping to get a swim in tomorrow. Was hoping to do a long run also, but I may have to give my legs a break.
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  13. Ambulatory but no AFAP, Tuesday, March 31

    by , March 31st, 2009 at 04:06 PM (The FAF AFAP Digest)
    Well, it's been a rough 3 days with this cold/flu bug. Was supine most of the time. This is the first time I've gone 3 days without exercise in a loooong time. I usually rush back too quickly and possibly end up extending the illness. This time, I decided to try more rest. Feel better today, but still have a cough, some wheezing and no energy. Certainly throws a wrench in my "train like crazy for 3 weeks" plan. I think it'll take me a couple more days to fully recover. I despise being sick -- very common reaction, I'm sure. Upper back soreness is gone, but my shoulder feels twingey -- too much laying around!

    Went to the pool for a short workout today. Oddly, when I'm under the weather, it's easier for me to kick than swim, so I did a lot of kicking.

    SCY/Solo:

    Warm up:

    700 variety warm up

    Kick sets:

    20 x 25 UW back shooters w/nose clip + MF,
    alternate pretty fast & easy speed

    50 EZ

    10 x 50 dolphin kick w/board
    alternate pretty fast (:28ish) & easy

    50 EZ

    Modified Geek set:

    3 x (3 x 50 @ 200 pace + 10 pullouts @ 1:10 + 2 x 50 EZ @ 1:10)

    1-3, backstroke
    4-6, IM order by 25s
    7-9, backstroke kick
    90 pull outs

    Couldn't really do these at 200 pace. Not enough zip.

    300 fartlek dolphin kick w/MF with 10-15 meter bursts (wanted to do more, but packed it in)

    150 EZ

    Total: 3000

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

    More Cross Fit:

    Heard reports of other swimmers trying Cross Fit workouts and feeling "dead" after. Here's a couple:

    1:00 intervals, 3x thru 6 stations:

    #1 rowing machine
    #2 heavy bag*
    #3 sit up station #1 with crunches & bicycles
    #4 burpees
    #5 bungee cord alternating fly/free pulls
    #6 sit up station #2 with double leg lifts, single leg lifts and scissors

    * Quick posted a Race Club thread last week, which noted that TRC does many boxing drills to help increase turnover in freestyle.

    I wonder what the bungee cord is that is being used for station #5? Same as Ande's resistance bands or something else?

    3 x thru

    400 meter run
    5 push ups, 10 sit ups, 15 squats

    5 x for time of:

    30 Glute-ham sit-ups
    25 Back extensions

    Not sure what a glute-ham sit up is ... Edit: Here it is: [ame="http://www.youtube.com/watch?v=BnQB_jr2T-c"]YouTube - Glute ham sit ups[/ame].

    I think Hulk called these roman sit ups.

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

    I notice a lot of people doing "chops" as part of their dryland/weight routine. Are these worth adding?

    Updated March 31st, 2009 at 09:59 PM by The Fortress

    Categories
    Swim Workouts
  14. Glad this one is behind me....

    by , March 31st, 2009 at 11:57 AM (A comfort swimmer's guide to easy swimming)
    ...it kicked my a$$!!!

    SCY, solo

    Warmup
    300 swim (did all free)
    200 IM drill
    200 kick choice (kicked rev IM fr & br w/board, ba & fl on back no board)
    200 pull (back w/ buoy only)

    4x50 choice on 55 alt. drill/build, build to about 80% (did all back)

    swim 7x50 free on 50, (ave :40)
    make the interval, then go right into
    swim 3x200 IM on 3:30
    (went 3:20, 3:28 - changed interval to 3:40, 3:28, rest til clock got to the top - 20 sec)
    swim 7x50 on 55, odds free, evens no free
    (evens ave :40, did back on the odds ave :42)
    swim 3x200 free on 3:15 desc. 1-3
    (went 2:50-2:48-2:44)
    50 easy

    swim 4x25 on 30 choice, #3 fast off the blocks
    (was going to do back on #3, calves cramped on the push, so basically pulled the 25 at about :22 s.)

    100 easy swim down
    --
    Total: 3250 yards
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  15. Tue Mar 31st, 2009, 5 weeks & 3 days till Nats

    by , March 31st, 2009 at 10:58 AM (Ande's Swimming Blog)
    Tue Mar 31st, 2009

    2009 USMS South Central SCY Zone Championships Results held
    Fri Mar 27th - Sun Mar 29th in
    Southlake, Texas

    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    5 weeks 3 days away or 38 days
    Fri
    50 Butterfly
    100 Backstroke
    Sat
    50 Freestyle
    100 Butterfly
    Sun
    100 Individual Medley
    50 Backstroke

    WEIGHTS
    bands 20 reps 1 blue, 10 reps 2 blue, 8 reps 2 blue 1 green
    lat press 8 x 40 8 x 45 9 x 50
    lat pull 8 x 167 6 x 197
    bench press 8 x 135 6 x 185
    leg press 8 x 180 8 x 270

    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    scy TSC main pool
    swam with nate, meg, & larry
    beside tyler, todd, brad, amy, max, chris, & brandon
    Dove in around 6:40

    150 fr
    50 R
    50 L
    100 k

    assigned 3 x 300 desc on 3:45
    did 3 x (150 fr, 50 rest 100 fr)

    50 easy
    200 IM k

    assigned 3 x 300 desc on 3:45
    did 3 x (3 x 50 fr 6 SDK, 50 rest)

    50 easy
    200 IM k

    assigned 3 x 200 desc on 2:45
    did 3 x (2 x 50 fr 6 SDK, 50 rest)

    50 easy
    300 IM k

    assigned 3 x 200 desc on 2:45
    did 3 x (50 fr 6 SDK, 100 rest 50 free)

    50 easy
    300 IM k

    stretched feet

    put on FS PRO jammers

    50 fly easy speed 8 SDKs
    roll
    went 24.6


    rest 5 minutes
    put on old FS PRO legskins

    50 fly FAST 8 SDKs
    roll
    went 24.1


    50 easy
  16. Overcoming my choke on the 500

    I decided to get in the pool this morning and just do it. However the LC course was set up so...

    200meter warm up

    500 meter free 7:51
    race time Sat 500 yds 7.49:57!

    Backstroke
    4x 50 meters
    1-50sec on 1:00 interval
    2-110sec on 1:20 interval
    3-51sec on 1:15
    4 53sec on 1:15
    Learned I need more recovery time in intervals.

    400 free plus kick with flippers and w/out

    50 meter breast on a 1:50
    200 breast

    I need someone to show me the new style breast, teach me correct fly and check all my strokes. I am thinking of getting a private coach for a while. Someone who will correct my stroke very specifically.

    300 cool down
    Will swim with the team tomorrow morn.
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  17. Tuesday 3/31 - Still not recovered

    by , March 31st, 2009 at 07:52 AM (Mixing it up this year)
    I am seriously thinking a massage is in order. Today I tried not to really push too much but that is hard for an old yardage monster. I am also missing my paddles. I have to force myself to put them away during taper time.

    500 Free every 3rd lap kick
    5x100 @ 2:30 Breast kick with fins
    10x50 @ 1:00 Free Drill alternate 25 fists/25 fingertip drag
    5x200 @ 3:30 Free pull with bouy only went 3:08, 3:04, 3:02, 2:58, 2:51 just kept it Long
    5x100 @ 1:45 Free kick with fins
    3x100 @ 3:00 Breast get the motion and don't worry about speed went 1:51, 1:46, 1:41
    200 Free EZ

    Total 3500 yards this just seemed too short a workout.
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  18. Is that your Gu or are you just pleased to see me?

    by , March 30th, 2009 at 11:48 PM (Chicken's Nuggets)
    It's done!! It's done!!
    The monkey's off my back.
    The 4 hour in 61 degrees or less qualifying swim for the Manhattan race is finally done!!

    I arrived at Windy Point (Lake Travis, Austin) at 8am Sunday March 22nd. Air temp 64, water temp 60. Windy and choppy (it doesn't look so in this photo). Terrified. The longest I'd been was 1 hour at 60 degrees.

    After an extended period of procrastination, personal lubrication (vaseline), and psychosomatic illness, I took the plunge. By this time it was 8.18am.



    I swam a couple of sad, self pitying laps of Windy point for about 40 minutes.

    Feeling miserable and cold, I asked my friend and observer LeighAnn for some hot soup. Out came Stanley, my thermos and second-best friend.



    Life suddenly got a whole lot better.

    Buoyed by my newfound warmth, I headed round to Hippie Hollow to swim with some guys I'd only met via email, but who were nice enough to include me in their morning OW swim. LeighAnn drove the car and paid the hefty $10 parking fee. I swam there in about 25 minutes at an EZ pace to find my new friends already in the water.

    Having checked out Hippie Hollow as a potential swimmin' hole the day before, I knew what to expect.



    Not a problem. I had a very liberal upbringing down-under.

    We swam laps of Hippie Hollow for about an hour and a half, blessed with a constant stream of entertainment provided by nudists engaged in a myriad of activities on the rocky shore. Stanley came to my rescue about every half hour, and although I felt a little uncomfortable, I never got to the point of shivering.

    My new swim buddies, Robert Alford and Tom Fornoff finished their swim, and I realised to my delight that by the time I swam back to Windy Point I'd be more than 3/4 of the way through my swim!! Yippee!!

    By this time the wind had picked up to gusts of 30mph and there were white horses everywhere. Tough conditions, but I think they distracted me from the cold and boredom of swimming alone.

    I took my time returning to Windy Point and there was only about 30-40 minutes remaining when I arrived. One more shot of Stanley and a couple more laps and I was there!!

    My last 10 minutes were occupied by swimming a bit of breaststroke, stretching and watching a catamaran capsize.

    12.18 precisely (not that I was watching the clock..) and I was outa there!!!

    Very happy, very relieved, very grateful to all that helped, and feeling a lot better than expected, I went back to my friend's house, showered, dressed, had some food and a Stella. Bliss.

    During the swim I think I had 2 quart sized Stanleys of chicken broth, some gatorade (can't remember how much), 6 Gu's and an Ensure with a chaser of lake water.

    My only complaints during the swim were a sore lower back (probably from sighting over the waves) and squashed ears because I wore 2 caps (legal!!). I also saw several Texan sized Bass and unfortunately, from below, a middle aged man hiking in nothing but a pair of shoes and a daypack. Quite a point of interest.



    THANK YOU to all my friends in Austin, Texas, for helping me do something I didn't think was possible. My friend LeighAnn Doherty and family, Lynne Smith, David Blanke and my new Hippie Hollows Robert and Tom.

    Can't wait to go back
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  19. Monday, March 30

    by , March 30th, 2009 at 10:23 PM (Elise's Fitness Fun)
    Did a VERY LIGHT bike workout. The main set in the bike workout was 4 x .75 mile hard/.25 mile easy.

    Swam a couple hours later. My quads were sore I think mainly from the running I did over the weekend. Another short workout, but at least I got in the pool.

    Warm-up: 500 easy

    4 x 100 back with paddles on 2:00
    4 x 75 kick with fins on 1:30
    4 x 100 free on 2:00 -worked on stroke
    4 x 50 alt. 50 fly with 50 free - on 1:00

    200 easy

    Total yards: 2000
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  20. Back to weights...

    by , March 30th, 2009 at 08:45 PM (The Labours of SwimStud)
    Well I got in a good 3500 today:

    200K
    1 x 200 FR 3:20
    2 x 100 FR 1:40
    4 x 50 FR :50
    8 x 25 FR:25

    200K
    1 x 200 IM 4:00
    2 x 100 IM 2:00
    4 x 50 IM 1:00
    8 x 25 IM :30
    needed a little extra rest after the back portions of the 50's and 25's.

    200K
    1 x 200 FR 3:15
    2 x 100 FR 1:35
    4 x 50 FR :45 got 2, last 2 went to :50
    8 x 25 FR did these on :30 I was pooped.

    3 x 100 Snorkel
    4 x 50 Paddles

    Hit the weights for 1st time in a month.
    Included leg extn, leg curl, chin ups, pull ups, chest press, a little ab work and a stretch off for my back.


    Not fully back yet but on the way.

    Updated March 31st, 2009 at 08:33 AM by SwimStud

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