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  1. New Drylands + Fast 25s, Thursday, June 4

    by , June 4th, 2009 at 05:33 PM (The FAF AFAP Digest)

    I decided to try some of the new core exercises from the link I posted yesterday. http://www.ab-core-and-stomach-exerc...-workouts.html Nothing wrong with some variety! I just made up names for most of them.

    ab roller, 2 x 15

    hanging leg circles: hang from pull up bar and make circles with straight legs held together, 2 x 15, one set counter clockwise and one set clockwise

    prone crunches: lie on stomach, feet elevated, put hands behind head, crunch up bending back, feet in air while doing this, 2 x 25

    prone reverse back bend: on stomach, lift feet toward back in a backbend like motion. You need a flexy lower back for this one. Really works the glutes. 2 x 15

    yoga ball knee bend: hold yoga ball only with palm of hands hands. rest of your body is in a modified plank. bring one knee in to touch ball. then switch. 2 x 15

    squat swing: squat with a 25 lb weight. then rise, swinging weight to the left overhead in an arc. back to squat and then rise swinging weight to the right overhead. (I really liked this one.)

    elevated reverse crunches on bench w/12.5 weight held by feet, 2 x 15

    goblet squats w/50 lb DB, 2 x 15

    hip hinges w/12.5 lb DBs, 2 x 15, left leg

    10 minutes stretching


    Only had time for a quicky workout, so made it a speed workout.

    Warm up:

    700 variety swim, kick, drill

    Speed Work:

    20 x 25
    odds, fast backstroke (no fins)
    evens, easy

    After about 4 of the fast 25s with appalling breakouts, I realized I needed to concentrate on this.

    100 EZ

    16 x 25
    odds AFAP free (w/fins)
    evens easy

    200 C/D

    Total: 1900

    Yesterday, I was bummed that all the blocks were gone. Then today, 3 of them were back. Next week, I'm going to bring my B70 and practice some backstroke starts so I can determine exactly how many kicks I can take before I hit the 15 meter mark.


    Chiro Visit Needed:

    I've managed to wrench my neck again. Probably from restless sleeping. It started hurting during my swim, and now it's hard to turn my head without pain. My chiro is out of the office until Monday. Did manage to get 30 minutes with my massage therapist tomorrow. I hate neck issues!

    My shoulders and traps are pretty sore as well. I think my body is looking foward to taking it easier for 10 days or so beginning the middle of next week. I've been tired lately and clean eating alone doesn't seem to fix this. This is also a super busy time of the year for me with overlapping sports, end of season/year parties, summer swim, finals, etc.

    Tech Suit:

    Exchanged emails with Rocket Science yesterday. Their sizing is crazy, so beware ladies, if you're interested. They said I'm actually a Youth Medium. Huh? They don't have any suits until the end of June or July, so that suit is out for me. It has the same durable quality as the B70 though.

    I've ordered another suit, as I plan to swim in legal FINA approved suits this summer and until the end of the year. Then who knows what we'll swim in? Possibly something from another century ... I'm still annoyed that a durable suit that is easy to get on is likely going to be banned or not approved or whatever. It's a very anti-swimmer, especially anti-masters swimmer, approach to speed suits.


    Breakfast: oatmeal, blackberries
    Lunch: Salad with romaine, chicken, peppers, sprouts, tomatoes, avocado, flax seeds, green onion, and currants
    Post weights snack: banana
    Post Swim Snack: balance bar, G2, plum, red grapes
    Dinner: CHEAT: pizza, 3 slices (I was too tired to cook.)
    Late snack: trail mix

    Updated June 5th, 2009 at 07:52 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  2. Sarasota Y Sharks Masters 5:30 Workout - 6/05/09 - SCY/LCM

    by , June 4th, 2009 at 03:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    5 X 200 Free 3:30
    4 X 100 Kick 2:30
    4 X 100 Stroke 2:30


    3 X 100 1:30
    1 X 150 NS 2:30
    Freestyle. Repeat the set 3 times.
    Negative split the 150's.

    2 X 75 1:10
    1X 50 Fast 1:10
    Choice. Repeat the set 4 times.

    75 easy
    2 X 50 From the blocks at 100%
    75 easy

    WARM DOWN: 4 X 50 easy 1:00

    4400 Y/M
    Swim Workouts
  3. Thursday, 6/4/09

    by , June 4th, 2009 at 02:08 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    200 swim free
    400 reverse IM alt. kick/swim by 25
    300 pull free w/p&b

    3x around:
    150 free on 2:45 smooth, try to stretch out the walls... 4-6 sdk off the walls
    (held at least 4 kicks sometimes 5 or 6. swam these around 2:20)
    6 x 25 on 40: 2 fly/2 back/2 breast;
    first 25 drill, 2nd 25 build to about 85%
    (not too sure of the times on these other than I just barely made the interval on the breast)
    100 IM fast on 2:15
    (wasn't very fast, around 1:42-:45)
    pull 6 x 100 on 1:50:
    odds smooth, breathe every 3;
    evens descend by 25 to a fast last 12.5 meters
    (did odds wIth paddles, 1:30; evens no paddles, 1:23-:25)

    100 easy swim down
  4. Thu Jun 4th, 2009 Challenging practice

    by , June 4th, 2009 at 11:11 AM (Ande's Swimming Blog)
    Thu Jun 4th, 2009

    Thinking about doing a 5k this Saturday

    Bought a FS PRO, my other pro is getting old.


    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Tyler, Todd, Larry, doug, ned, brandon, amy & Meghan
    dove in around 6:35 (slept late no weights)

    Warm Up LCM
    600 fr

    Main Set LCM

    400 fr on 6:00 (1:30) went around 5:00
    300 fr on 4:15 (1:25) went around 3:45
    200 fr on 2:40 (1:20) went around 2:25
    100 fr on 1:15 (1:15) went around 1:10
    100 k easy

    400 fr on 6:00 (1:30) went 4:46
    300 fr on 4:15 (1:25) went 3:39
    200 fr on 2:40 (1:20) went 2:22
    100 fr on 1:15 (1:15) went 1:09
    100 k easy

    Folks wore fins on the next set but I did not

    400 fr on 5:40 (1:25) went around 5:00
    300 fr on 4:00 (1:20) went 3:45
    200 fr on 2:30 (1:15) went 2:29
    100 fr on 1:10 didn't make
    100 k easy

    4 x 100 fr on 1:15
    made 'em

    100 easy


    Senior Circuit #3
    Fri June 12 - 14, 2009
    8 Days away
    Austin, TX

    Events Entered:
    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM
    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy
    28 200 Individual Medley 2:24.08 LCM
    38 050 Butterfly (3) 51.80 scy

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Swim Workouts
  5. Thursday 6/4 - Staying the course

    by , June 4th, 2009 at 07:41 AM (Mixing it up this year)
    This morning was one of those mornings that the workout just kind of developed on its own. I was going to start with 3x400 but was doing so well I decided to keep going.

    5x400 @ 8:00 Free went 7:28, 7:21, 7:11, 7:01, 6:44 I did not plan to descend these, it just happened as I got warmed up.

    500 Free kick with fins & board
    6x50 Free kick with fins & snorkle - still getting used to the snorkle - last 2 FAST
    2x100 Free kick with fins on side

    5x100 @ 2:00 as 50 Free/50 Back with paddles
    500 Free EZ

    Total 4000 meters

    Since the meet this weekend got cancelled I am bringing the girls up with me to swim in Savannah so they can get used to long course and maybe do a time trial in their events.
  6. Weds 6/3

    I swam on my own at Bellevue aquatic center. It's pretty bare-bones. Its depth ranges from 3 to about 5 back to 3 1/2 feet, has rope-and-float style lane lines, it's on the warm side. I'm not sure how often I'm going to be able to force myself to swim there. But it's either that or get up at 5:00 or 5:30 AM. On the plus side, I got my own lane.

    500 swim
    200 kick w/ fins - very tiring
    300 pull with paddles

    100 easy
    4x150 IM rotating order by 50 on 2:30
    8x75 rotating IM order by 25 on 1:30

    5x100 free on 1:30
    5x50 fast on 2:00
    100 easy

  7. Spaced out, workouts

    by , June 4th, 2009 at 12:53 AM (Swim like an Orca, but faster !)
    I'm spacing my workout routine out, as I'm adjusting to more coach driven set's.
    Tuesday June 2, 2009 - Dryland only
    Did the plank and rotations at the gym.
    2x8 Assisted Pull-ups and Dips
    3x15 of everything...
    Increased weight to 25/DB for;
    Incline Hammer grip press
    One arm curls.
    Increased weight on leg routines up 10 lbs

    Wednesday June 3, 2009 - Aquasol Masters
    Coach Janine
    Warm up - 450 FR
    Kick Set-
    6x50 K Alt with stroke (BF, FR, BF,FR, BK, FR) on 1:30 . (BF was :45 major improvement!) No Fins! (Taking Ande's advice for faster kicking)
    2x Vertical K w/ board overhead for 1:00
    8x50 K FR 1:30 No Fins! (:55's)
    6 x100 FR Pull on 1:30 If you lose interval, drop to 75's ( I held out with TYR blue paddles for the first 3, then dropped paddles on 4-6. Lost interval on 5, did #6 75)
    4x 75 IM (No FR) 2:00 Did last one 100 IM.
    200 w/d

    2275 SCY

    At my level, which is near about average swimmer, sometimes I just think; "what am I doing all this for?"
    But today I saw some improvement and I got excited again.
    Kicking speed has improved, thanks to weight training, and every chance I get, I keep my feet under my chair toes pointed to work ankle flexibility.
    Schedule changed:
    Aquasol Masters - M,W,F SCY -Coached
    and as I can make it;
    T & Sat. Folsom Marlins LCM-Coached
    I'm realizing the benefits of a coached workout, I consider myself self-motivated, but nothing beats having someone there to shout out a " pick up your tempo" or "keep your head down" etc...
  8. A few 50's

    by , June 3rd, 2009 at 06:10 PM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    400 swim free
    (I swam every 4th 25 back)
    4 x 25 drill choice w/5 sec. (free drills)
    300 pull choice (with buoy only)
    4 x 25 drill w/5 sec. (free drills)
    200 kick w/board (no fins)
    swim 6 x 25 build on 35 (did all free)

    swim 3 sets of 6 x 50 free:
    hold a faster average on each set, the last set should be pretty fast.

    set 1 on 55, (went :40-:41)
    set 2 on 1:05, (went :39-:40)
    set 3 on 1:15; (went :36-:37, this one hurt a little)
    100 easy

    kick 12 x 25 on 45; choice of strokes and equipment: #3, 5, 8, 11 fast
    (mixed this up with free with board and without, and dolphin on back. Around 22-25 on the fast ones near 30 on the rest)

    100 swim down
    Total: 2650 meters

    Weight training later today
  9. Sarasota Y Sharks Masters 5:30 a.m. Workout -6/04/09 - LCM

    by , June 3rd, 2009 at 05:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    200 swim 4:00
    100 Kick 2:30
    Repeat 4 times.

    8 X 100 Free
    4 on 1:45
    4 on 1:30

    1 X 400 IM 8:00
    1 X 400 Free 6:40
    1 X 400 IM -

    10 X 50 1:20
    Choice. Odd: easy Even: fast

    2 X 50
    From the blocks. At 100%

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. Back to the pool!

    by , June 3rd, 2009 at 02:31 PM (The Labours of SwimStud)
    OK so sore butt and locked hip joints have somewhat abated, and my system has recovered from the energy dearth subsequent to the long bike ride. Thus I decided to go back to swimming. I'm forgoing weights due to my hip this week but may try the elliptical again tomorrow.

    500 W/U 125, 125, 150, 50, 50.
    500 Drill by 100 Side kick, 3 n glide, snorkel, snorkel, head position by 25s (head up, 1/2 up, 1/4 up , flat)

    10 x 75 on 1:10 got 5 in then an interruption with a "Hey, I love your accent!" Went back to swimming now subconsciously going faster to impress the accent admirer. Ended up with a few 1:15's too.
    200 EZ
    12 x 25 kick :45 mod x 3, 1 x fast ; 3 times thru.
    4 x 50 Fly Drill
    4 x 50 Fly on 2:00
    200 EZ
    100 BR P
    100 BR K
    100 BR P/FLY K
    150 EZ

    90 mins.

    Updated June 3rd, 2009 at 04:23 PM by SwimStud

  11. Wednesday, June 3

    by , June 3rd, 2009 at 02:11 PM (The FAF AFAP Digest)
    I'm taking a rest day today.


    Here are some challenging core exercises. I haven't watched all the video, but some of the exercises look fun and could provide a nice break from the standard exercises.


    Here is a blog entry from David Guthrie from the flowswimming site that captures my take on the B70:

    Swimming Blogs - David Guthrie

    older | newer
    Why I Love My Suit
    David Guthrie | Profile
    May 22, 2009

    "One overlooked aspect of the tech suit revolution is that body suits allow swimmers to race faster all season without shaving down. The training model of a sin wave with long deep troughs of fatigue with brief sharp peaks twice a year is not the best recipe for performance. It is far better to develop speed, strength, and conditioning year round than to dig a deep hole and hope that you can climb out of it in time for that one shot at going fast.

    Without body suits, swimmers with very much body hair (like me) have the option of shaving or fighting excessive drag. I want to train with increased drag, but not race against it. Training with hair is much better than using a drag suit because hair distributes the resistance over the entire surface of the body, not just in one concentrated area. So I don't want to shave during the season, but I still want to race fast so my body can understand what I'm expecting it to do. Swimming unshaved doesn't provide a very accurate barometer for performance. I recently had a coach who didn't like the idea of wearing body suits during the season. He thought is was like cheating, like shaving without tapering. He thought the times were not valid and that it would somehow take away from the end of season performances. But my philosophy is, if I'm going to stand up on the blocks with a clock running and official results recorded, I'm going to swim as fast as I can. I don't see the point of wearing a drag suit or creating any other handicap during in-season meets, in other words, of intentionally swimming slow in meets. This approach may not produce dramatic end of season drops, but I find it produces faster end of season times. Which would you prefer?

    A few decades ago, when the Eastern European programs dominated the scene, they developed a much shorter training cycle of about 6 weeks from peak to peak. The more often they swam fast, the faster they were able to train and perform. They swam fast all year long. This kind of flattened training cycle without the traditional deep fatigue troughs is something we've been seeing more and more of over the past couple of years. The world's leading swimmers can step up and swim fast every time they race. One reason for this trend is that mature swimmers are staying in the sport and their bodies have adapted to the stress of training. They don't dig deep holes and flounder all season, hoping for a miracle at the end of the season. We don't see the dramatic drops at the end of the season tapers like we used to because that model of training is incredibly inefficient. Tapering for elite swimmers is more like fine-tuning, not a full-blown resurrection. Swimming fast often is essential today.

    I love my polyurethane suit because it works and it lasts and it allows me to simulate end of season conditions year round without shaving down. Unlike lycra, my polyurethane suit holds up to repeated use, so I can afford to use it all season long (year after year). Are we training to train, or training to race? If you want to race fast, you have to practice racing. The polyurethane suits are infinitely better than lycra. It's kind of amazing that suit manufacturers have been able to get us to buy expensive lycra crap all this time. Talk about planned obsolescence! For decades the industry has sold us expensive lycra suits that were designed to rapidly disintegrate and send us back to buy another one. Lycra soaks up water and loses its effectiveness almost immediately. It falls apart when exposed to chlorine. Duh. Gee, isn't there some other material that would tolerate the aquatic environment better? Of course there is. Polyester and polyurethane are practically indestructible. The problem is that Speedo has borrowed a page from Detroit's book and wants to sell more product by intentionally producing equipment that doesn't last. I just bought a pair of expensive metallic Speedo goggles that started fogging up after three swims. What's up with that? They're in the business of disposable products, that's what. And by that measure, the LZR is their pinnacle achievement."

    Tech Suits:

    Tried on the XS Rocket Science suit I got in the mail. I was a little skeptical when I realized it looked enormous next to my size 24 B70. And, in fact, it doesn't fit at all; got it on in about 10 seconds. I suspect I was sent a men's size. It's cut very narrowly in the chest area. I gave them my height and approx. weight, so they should have gotten the order right. Returning it.

    And another excellent article by David Guthrie on tech suits:


    Breakfast: oatmeal, banana
    Lunch: "superfood" salad from Whole Food (not sure exactly what's in it, but I recall reading gogi berries, acai, tomatoes, spinach, onions and some other things); yogurt; plum
    snack: peach, frozen custard (my 10% crap)
    dinner: bad -- cheese and crackers around 9:30 pm. wasn't home between 3:00 and 8:30 basically.

    Updated June 4th, 2009 at 08:44 AM by The Fortress

    Strength Training and Dryland Workouts
  12. Keeping it light

    by , June 3rd, 2009 at 12:46 PM (Elise's Fitness Fun)
    Well, after considering things, I've decided to keep my yardage light this week in light of the meet on Saturday. I'm not going to gain anything this week or even for Nationals by upping my yardage this week. I've cut the running out this week and the weights. I'm not looking to swim particularly fast this weekend as my time in the pool is not really there, but felt my body maybe needed a little break this week. I've been lifting heavy weights (for me) for two months now, so a little break probably would be good. I'd like to run, but I'm such a kicker and very reliant upon my legs when I swim, that I'll just be asking for some not so good times.

    I'm going to wear an FS-II. I'm going to wait for the FINA answer on the B-70 later this month before making the decision to wear it for Nationals.

    Swam 2,000 yesterday with son. He was asked over to a friend's house by someone he had not seen in a couple of years. I let him go and miss his 2:00 p.m. swim team workout on the condition that he would swim with me at noon. So, here is a workout you can do with your 10 year old swimmer:

    400 Reverse I.M. warm-up
    100 kick with fins
    10 x 50 free on 1:15
    3 x 200 kick with fins - 30 seconds rest
    1 x 200 fly - one arm only
    4 x 25 AFAP -one of each stroke
    100 easy

    I'm hoping to grab another swim this afternoon. I'll be glad when the meet gets here as I'm eager to jump on my bike. Probably will end up going for a run instead the day after the meet.
  13. Wed Jun 3rd, 2009 confusing set

    by , June 3rd, 2009 at 11:48 AM (Ande's Swimming Blog)
    Wed Jun 3rd, 2009

    Thinking about doing a 5k this Saturday

    Bought a new PRO today, my other pro is getting old.


    LCM & scy
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Tyler, Todd, Larry, Nate, & Brad

    Warm Up LCM
    250 fr
    50 fl
    250 fr
    50 br
    250 fr
    50 bk

    Main Set LCM

    4 x 400 desc 1:00 rest between each done:
    25 fl
    turn around in the middle of the pool
    25 bk,
    50 fl
    25 bk
    turn around in the middle of the pool
    25 br,
    50 bk
    25 br
    turn around in the middle of the pool
    25 fr,
    50 br
    25 fr
    turn around in the middle of the pool
    25 fr,
    50 fr
    I messed up on the first one, didn't catch the turn around in the middle of the pool part

    400 fr

    switch to diving well SCY

    3 x 400 fr desc 1:00 rest between each

    3 x 50 flutter kick with a board on :40
    Made it
    50 easy

    3 x 50 flutter kick with a board on :40
    Made it
    50 easy

    3 x 50 flutter kick with a board on :40
    Made it
    50 easy

    100 easy


    Senior Circuit #3
    Fri June 12 - 14, 2009
    10 Days away
    Austin, TX
    Events Entered:
    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM
    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy
    28 200 Individual Medley 2:24.08 LCM
    38 050 Butterfly (3) 51.80 scy

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form
    Found out Aerosmith is playing with ZZ Top on
    Friday July 17th at the
    Cynthia Woods Mitchell Pavillion in the Woodlands

    Updated June 3rd, 2009 at 04:58 PM by ande

    Swim Workouts
  14. Really Pushed Myself...

    200 Warm up
    We did
    3 x 25 (swim,kick,swim,drill)
    3 x
    I just can't remember exactly and this drives me nuts, but I went thru this briefly with someone else who also says they don't remember exactly either however yardage sets came to

    800 yds, sets of 25's x swim, kick swim, drill
    600 yds, sets of 50's free/ choice
    500 yds, kicking free/Im
    then I pushed
    3 x 100 free fast...not sure of time, darn it
    3 x 100 I M not sure but all out,
    3 X 100 choice (started poopin out)
    3 minute intervals.
    cool down

    When will I be able to post my workouts from practice with the ease I see of other.
    It was concluded that yardage was about 3200
    Remembered to push hard off walls. I felt good about my flipturns. Sombersaulting completely onto back before rolling out and stroking without taking a breath coming out of the turn sometimes.

    Father's Day is coming up and maybe that is why I feel blah. My Dad past away last July from Alzheimers. He was the best life coach I ever had and also my biggest fan.

    Updated June 5th, 2009 at 04:10 AM by flippergirl

  15. Wednesday 6/2 - Another solid swim

    by , June 3rd, 2009 at 07:33 AM (Mixing it up this year)
    I am alittle disappointed that the distance meet this weekend got cancelled but I will just refocus for the Cuttino meet in 2 weeks.

    10x100 @ 1:50 Free held 1:45's
    10x100 @ :10 Rest Free kick w/fins in various positions 4 were with the snorkle and good head position
    10x50 @ 1:00 Fly w/fins odds swim evens 25 rt arm/25 lt arm
    500 Free w/paddles & bouy did not push this since muscle in the front of my left arm is alittle tweaky today
    5x100 @ 2:15 IM
    500 Free every 3rd lap back EZ

    Total 4000 meters
  16. straight leg deadlift

    I've finally started doing deadlifts, or one type of deadlift.

    They seem to have helped with underwater dolphin kicking. With my kicking, there's only room to improve!
  17. Lapping behind the sailboats....

    I just felt like swimming in the lake today so I drove up to the sailboat club. I am trying to figureout how long it is when I swim behind the sailboats that are lined up.

    I wonder if there is some kind of watch you can wear to tell your distance?

    I used the tailend of the boats to stay in a straight line. That forced me in one of the directions to consistantly breath on my right side for a long time in order to make use of the boats stay straight. Up went my head way too high and down to the bottom of the lake went the opposite arm. But counting on the boats to stay in line I was forced to not give in until I slowly started trusting and sweeping the arm back instead of down. When I got it right it felt so effortless.
    It seems like I can't get a day where my swim just feels great the whole time. I had a few of those a while back. Oh well...
    I swam an hour and guessing on the length of the dock...I haven't got a clue really about my distance, and I put alot of thought into how to figure this out.
    Trying to get 4 swims in this week.
    Going to do the my speed is horrible endurance push and test at the end of the week.

    Updated June 2nd, 2009 at 08:16 PM by flippergirl

  18. Dryland + Aerobic Swim, Tuesday, June 2

    by , June 2nd, 2009 at 06:05 PM (The FAF AFAP Digest)

    rack pull, 135 x 3 x 8
    military press, 40 x 2 x 15 (20 lb DBs)
    elevated crunches w/med ball, 2 x 25
    long arm crunches, 2 x 25
    reverse crunches w/yoga ball, 2 x 25
    planks, 3 x 1:00
    15 superman streamlines on bosu
    forward lunges w/12.5 lb DBs, 2 x 25
    prone scapular scrunches w/5 lb DBs, 1 x 25
    external rotators, 10 x 2 x 15, each arm


    modified bench hops with hands placed on middle of bench as described last week, 1 x 1:00
    lateral box hops from left to right between two boxes, 2 x 1:00

    15 minutes stretching

    Note: I think my body is somewhat adapting to the lunging and squating. Hamstrings are still periodically sore, but not nearly as much.


    Decided to do an aerobic swim, as I'm feeling fatigued. (I had the 4:30 am swim carpool shift on Monday. It seems like it takes me a few days to recover from that.) Plus, I don't believe I've had a day off in awhile ... I'll have to look back at the blog.

    Warm up:

    700 variety warm up

    Aerobic Sets:

    40 x 50, done as:

    1-10 backstroke @ :50
    11-20 dolphin kick w/MF & board @ :45
    21-30 backstroke @ :50
    31-40 flutter kick w/fins & board @ :45

    Took 1:00 rest between sets.

    100 EZ
    150 scull
    100 EZ

    Total: 3000


    Dara Torres Book:

    I'm 2/3 through her new book. Like many sports biographies, it's not terribly well written, very breezy and non-substantive. I was hoping it would have more detail. There's virtually no discussion of her non-traditional strength training regimen with the exception that initially (during a "rehab" phase) she was making letter shapes with hand weights while balancing on a bosu. She also states that her new strength training made her very lithe and caused her to lose 10 pounds very quickly, but she doesn't explain why or how. I guess she's keeping these secrets for her post-retirement DVD!

    Her training regimen is indeed impressive, comprising 7 hours each day. The resistance stretching is interesting ... it essentially seems to involve contracting muscles while you're stretching to increase both strength and flexibility. A huge amount of time is devoted to stretching, massage and chiro. I had to chuckle when she said she could feel her muscles tightening (after a mashing, no less) as she headed to the blocks for the 50 free in Beijing ... Imagine what she'd think if she lived in our non-pampered masters bodies for a day ...


    Breakfast: omelet w/cheese, tomatoes and mushrooms, banana
    Snack: crackers w/hummus
    Lunch: apple, plum, shrimp (while in car, lol)
    Post Swim Snacks: G2, balance bar, blueberries, peach
    Dinner: chicken breast; salad with romaine, peas, sprouts, green onions, green peppers, tomatoes, carrots; kiwi
    Snack:stoneground crackers w/black bean dip

    I'm still pretty hungry in the late afternoon. I must not be eating enough at lunch? Or need more snacks?

    Updated June 3rd, 2009 at 11:50 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  19. Sarasota Y Sharks Masters 5:30 Workout -06/03/09 - SCY/LCM

    by , June 2nd, 2009 at 03:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    10 x 100
    odd: Free 2:00
    even: Kick 2:30
    6 X 150 3:00
    Free/Stroke/Free by 50


    1 X 100 Build 1:40
    1 X 75 Fast 1:15
    1 X 50 Easy 1:00
    Repeat the set 4 times. Descend 75's 1-4.

    Easy 75
    1 X 50 from the blocks for time.
    Easy 75

    2{8 X 25
    Round 1: :40 no breath
    Round 2: :30 sprint
    Break between rounds

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  20. What will happen next?

    by , June 2nd, 2009 at 01:42 PM (A comfort swimmer's guide to easy swimming)
    Today got off to a rocky start. Barking dog (mine) kept waking me up last night. Then I went to put up flags and they were a tangled mess and it took 5-10 extra minutes to get them up. So I got started about 15 min later than usual. Then I start to put the paddles on for the pull set and the tubing breaks and I don't have a spare piece in my bag (I do now).

    Other than that, everything's peachy!

    SCM, Solo

    200 swim free
    200 kick choice
    200 pull free breathe 3/5 by 50 (w/buoy only)
    200 back

    pull 4 x 250 free on 4:15 w/paddles: work on keeping the elbow higher than the hand on the whole stroke. If the interval's giving you more than 15 sec. rest, descend 1-4 as well
    (no paddles. went 3:52, 3:50, 3:45, 3:42)
    100 easy

    swim 2 sets of 6 x 50 on 1:00: round 1, #3 and 6 fast free; round 2, #2 and 5 fast no free
    (round 1 went 43-43-36-45-45-37
    round 2, (back) went 50-42-55-50-44-55)

    swim down 200