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  1. Fridays' Frolic

    by , April 24th, 2009 at 07:02 PM (Swimming, Life, and Other Stuff!)
    We took our classes (student teacher and I) outside and did a cooperative fitness scavenger hunt. It was lots of used to be a field day activity but the parents kept messing it up so I dropped it. What a sparkly, fresh spring day!

    The NASTI's are having a cook-out Sat. night! I guess we could call it the kick-off of our summer social blitz!
    I'm psyched! I've got to decide what side dish to cook up; probably my famous potatoes.......or else some home-made pesto pasta!

    I swam solo at LA Fitness tonight. I was in the mood to swim, but not to work hard. The only reason I went was to get a few more yards so I'd be over 15,000 for the week. (I know that's a stupid reason). I didn't do much and I did more kicking than normal(I rarely do any!) Anyway, here it is:

    1) Super 500 Free on :30 int. per 25. Butterfly was the recovery stroke.
    2) 200 Kick (dolphin on back with zoomers)
    3) Super 500 IM w/ freestyle recovery stroke. int same as above.
    3) 200 Kick (Flutter on back, 6 beat, 3 and roll "sexy shoulder" drill) I felt awkward but it got better as I went.
    4) Super 500 Backstroke w/freestyle recovery stroke. Same int as above.
    5) 200 Kick (flutter on stomach, 6 kick and roll)
    6) Super 500, all freestyle.
    2,600 yds Wow, this was more than I thought! I guess I hadn't added it up. It was a poor quality swim but it made me feel good so OKAY!

    Here's a suggestion for those of you who swim in pools that are too hot. Become friends with the pool management company! I got a bit friendly with the young fellow (a hot little young guy) who owns the pool cleaning/chemical company. We talked about swimming (he's a former swimmer), strokes, and his old high school. I told him how great the water felt that day....I asked him what he did that made it feel cooler. He explained the desk workers sometimes cranked the temp up if certain noodler types complained but he agreed w/me that folks who really "worked out" needed a cooler temp. The next time I talked to him he told me he found a rule in the LA Fitness management book that stated the water should be always maintained at 80 degrees. He pointed this out to the desk people and told them to NOT TOUCH the pool regulator! Problem Solved!
    I guess it's just who you know!
  2. No time to swim!

    by , April 24th, 2009 at 03:47 PM (The FAF AFAP Digest)
    No time to swim today. Probably all right to have an off day. Instead, I:

    purchased massive quantities of food;
    answered numerous text messages from swimmers, lol;
    tended children;
    drank copious amounts of water and green tea;
    contemplated an ice bath;
    purchased daffodils and tulips
    stretched out Jimby's B70
    packed swim bag (with back up suit!)

    Ready for the meet and festivities! Expecting about 20 or so forumites, assorted GMUP teammates, spouses (they're very brave to tolerate all the boring swim shop talk!) and children on Sunday. Should be perfect weather, 85 degrees and sunny. Pool is open. No hottub for Team Hottub members though. Someone else will have to host that one! Thought we could celebrate Wookiee's birthday early. In lieu of a cake, he's requested kisses from all the beautiful ladies.

    Not nervous yet. I just read that a friend was nauseous before her meet. Doesn't seem terribly uncommon. Does this happen to anyone else? Do we swim better the more nervous we are or not? I've found that, for me, some nerves/adrenline is definitely good ... but I seem to swim just as fast relaxed with my bad ass sprinter attitude. I seem to calm down when I've got my first event under my belt.

    Updated April 24th, 2009 at 03:57 PM by The Fortress

  3. Friday, 4/24/09

    by , April 24th, 2009 at 12:46 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Some recovery with a bit of sprinting.

    300 swim free
    200 kick w/board
    200 IM drill
    300 pull breathe every 3

    swim 6 x 50 drill/build by 25 on 1:00:
    2x through, 1 fly, 1 back, 1 free
    100 easy choice

    200 swim back on 3:30 at 80-85% (3:00)
    2 x 50 free on 1:00
    (12.5 easy, 25 all out, 12.5 easy on both)
    work on driving really hard with the legs into and off the walls
    50 easy choice

    200 swim free on 3:30 at 80-85% (2:45)
    4 x 25 fly on :40
    (12.5 all out, 12.5 easy on all 4)
    work on keeping the feet underwater, holding water on both sides of your foot
    50 easy choice

    2 x 100 IM on 2:00 at 80-85% (1:31, 1:33)
    4 x 25 back on :40
    (12.5 all out, 12.5 easy on all 4)
    work on rotation, kicking, and breakouts here

    300 easy swim down choice

    Total: 2700 yards
  4. Fri Apr 24th, 2009 14 days till NATS, FAST FRIDAY

    by , April 24th, 2009 at 09:57 AM (Ande's Swimming Blog)
    Fri Apr 24th, 2009

    Lifted weights yesterday afternoon

    May 8 - 10
    2 weeks / 14 days

    Swam 5:30 - 7:00
    whitney Coached
    TSC main pool
    swam with Tyler, Mary, Larry, Ed, Mike, Ned, Brad Kendal & Todd
    dove in FIRST

    WORE B70

    Warm Up
    2 rounds of
    150 fr FTD
    25 rk 25 ra
    25 lk 25 la
    25 fl 25 fd
    25 bk 25 bkd
    25 br 25 bd
    50 K on back 50 fr

    swim till 5:55
    did a few more 50's

    4 x (50 fast off the blocks followed by 250 easy) on 8 minutes
    I worked all the fast 50's
    went 25.1, 25.1, 25, 26

    assigned 10 x 100 fr on 2:00
    did 4 x 100, swam #1, 3, 5 & 10
    went 69, 66, 66, & 60

    100 easy
  5. Friday 4/24 - The CRAZY woman returns

    by , April 24th, 2009 at 08:01 AM (Mixing it up this year)
    I am of course referring to myself here. This week has been tough increasing the yardage and adding paddle work back into my workouts. My shoulders are screaming for ....MORE! This was a long course workout which always makes me want to do long fly swims.

    10x50 @ :55 Free
    5x200 @ 3:30 Free w/paddles & bouy descend went 3:10, 3:08, 3:05, 3:00, 2:52
    500 Free kick w/fins
    400 Fly w/fins
    200 Back kick w/fins
    400 Back w/paddles
    10x100 @ 2:00 Free nice and long with 6 beat kick

    Total 4000 meters
  6. Thursday 23Apr09 Gym & Swim

    by , April 24th, 2009 at 12:06 AM (Swim like an Orca, but faster !)
    Lords Gym - Pville 9-10am
    (Too much to list) Dryland Training

    Aquasol Masters 6:15-7:15
    There was only 2 of us in the pool, got a lot of personal coaching!
    200 Warm
    Assigned 10x50 FR on :50 (Did 8)
    Backstroke clinic
    Assigned 10x50 BK on 1:00 (Did 9)
    Breaststroke clinic
    10x50 BR on 1:15 (did 9)
    Assigned 4x100IM (did 3)

    cool 100

    Since I got serious about dryland and crosstraining, Ive just been worn out this week, but its not a burnout. Just have a few weeks to get used to this new routine, its a lot of work, but Im having the time of my life, getting into the best shape of my life, at my age!
  7. Thursday Spring Awakening!

    by , April 23rd, 2009 at 11:06 PM (Swimming, Life, and Other Stuff!)
    Team Nasti practice tonight! I really do think there's something to this vitamin D supplement,,,,I have never felt so good so many days in a row.
    Today I cut the dosage in half. This is much better; I'm not the pill taking type.
    Spring seems to have sprung in Indiana! It was sunny, warm, and full of bloomin' glory here in central Indiana! The temperature is supposed to reach 80 degrees tomorrow! I wish I could find a warm outdoor pool.........................

    Here's tonight's workout!

    1) 5 X 100 Free-ez-smooth on 1:50
    2) 8 X 25 Free Hard on :30
    3) 4 X 100 Free on 1:45 interval push!
    4) 200 Kick (I did dolphin on back, hands up, and with fins)
    5) 4 X 100 Free on 1:40 interval push!
    6) 200 Kick (same as above)
    7) 6 X 75 on 1:30 interval (75=fly/free/fly)
    8) 400 Cool-down- I did 200 smooth back concentrating on Kicking correctly followed by 200 easy Free.
    2,750 Yards

    I think my classes are going to go outside tomorrow and take advantage of the fresh, sweet smell of S_P_R_I_N_G!
  8. Day 14

    Hour at the gym working shoulder stuff. Started working some stomach stuff to. Might get rid of this spare tire some day after all!!
  9. Weights + Yoga

    by , April 23rd, 2009 at 08:34 PM (Elise's Fitness Fun)
    Hit the weight room around lunch. Did the following:

    Bench press: 2 sets of 85 x 10
    Lat pull-downs: 2 sets of 130 x 10
    Military press: 2 sets of 50 x 10
    Tricep pulldowns: 2 sets of 40 x 10
    Hammer curls: 2 sets of 20 x 10

    Core work:

    Seated leg raises: 2 sets of 20
    Bicycles: 50
    Good morning darlings: 50

    Toe raises: 3 sets of the usual

    Early this evening did the yoga class. I had done this class before and had forgotten just how good it is. The morning class which I went to for a while a couple of years ago was more of a beginner type class. The one I went to tonight was a little bit more advanced. I found out just how tight I am in the hips and quads. My balance was o.k., but can get much better. The class was an hour long with the last 10 minutes pure relaxation and meditation. She gave us warm towels to put over our faces for the last 10 minutes. Truly relaxing.

    Hope to do this as a regular thing each week and memorize the moves so that I can do them at home.

    Updated April 23rd, 2009 at 11:25 PM by elise526

  10. Taper workout #5

    by , April 23rd, 2009 at 08:12 PM (The Labours of SwimStud)
    5 x 100 1:55 same as yesterday really.
    1 x phosphate 15 EZ to 100
    1 x phosphate wall EZ to 100
    added couple of extra turns for practice
    4 x 50 Smooth..."Race Drill"

    Ready to rock.
  11. Recovery With A Few Fast 25's

    by , April 23rd, 2009 at 06:00 PM (A comfort swimmer's guide to easy swimming)
    Thursday, 4/23/09

    SCY, Solo

    swim 800 alternating 100 free, 50 back, finish with 50 free

    pull 400 (no paddles) alternating 150 free breathe 3/5 by 25, 50 back

    kick 4 x 100 back w/15 sec. rest:
    #1, sprint 1st 25;
    #2, sprint 2nd 25;
    #3, sprint 3rd 25;
    #4, sprint 4th 25
    (Average on these was 2:00)

    swim 8 x 25 choice on 30: #3 and 6 fast
    (did fly on #3, Back on #6)

    kick 4 x 100 back w/15 sec. rest, same as above
    (Again, average on these was 2:00)

    swim 8 x 25 choice on 40: #1, 4, and 7 fast off blocks
    #1 Fly - :15, #4 - back 17, #7 free - 14.

    300 easy choice

    Total: 2700 yards

    75 minute yoga class tonight.
  12. Thursday, April 23

    by , April 23rd, 2009 at 05:12 PM (The FAF AFAP Digest)
    Another snoozer, just a bit more than a meet warm up:

    Warm up:

    700 variety swim, kick, drill

    6 x 25 UW shooter on back

    50 EZ

    Speed set:

    2 x 25 build kick

    50 EZ

    2 x 25 build free

    50 EZ

    2 x (25 AFAP free + 50 EZ)

    100 easy

    Total: 1350


    Hypochondriasis Report:

    Shoulder mostly better, headache much better, hip is bothering me some again. I think, since this has been bothering me some for a few months, that I may have the dread "muscular imbalance" problem. Once the meet's over, I'll start focusing on this issue. Mr. Fort has had a much worse version. He's been working with a trainer to fix it and is much better, so can show me exercises to do, which I understand includes running on little trampolines.

    Feel OK in the water. I've never had that "racehorse" feeling before a meet. I think this is a fictional construct or experienced mostly by the 20 somethings ... For me, it's just best to ignore how I feel physically before a meet and try to get jazzed up mentally. Some swim friends are coming for dinner tomorrow, so that should start the weekend off nicely!

    Made hotel reservations for the Boston Marathon next year. I'm told you must do this waaaaay in advance.

    Updated April 23rd, 2009 at 05:49 PM by The Fortress

    Swim Workouts
  13. Body Fat measurements

    by , April 23rd, 2009 at 01:07 PM (A comfort swimmer's guide to easy swimming)
    Since I have temproarily stopped weight training until after nationals, my trainer measured my body fat last night for comparison with when we started in early February. Quite a change in about 10 weeks.

    1st set: (measured in early Feb. Not sure of the date)
    Weight 179
    Chest 37.5
    Abd 35.5
    Quad: L 19 R 19.5
    Calf: L 15.5 R 15.5
    Arm: L 11.5 R 11

    Bodyfat: 18.53%
    Chest 10.33
    Abd: 20.67
    Quad: 20.33

    2nd Set: (April 22, 2008)
    Weight 174
    Chest: 39
    Abd 32.5
    Quad: L 18.5 R 19
    Calf: L 15 R 15.25
    Arm: L 11 R 11

    Bodyfat: 14.93
    Chest: 9.33
    Abd: 19.33
    Quad: 10.67
  14. Thu Apr 23rd NATS in 15 days

    by , April 23rd, 2009 at 12:28 PM (Ande's Swimming Blog)
    Thu Apr 23rd, 2009

    planned to lift today but overslept this morning, woke at 5:35, needed to leave by 5:15 to lift, plan to lift this afternoon

    May 8 - 10
    2 weeks 1 days / 15 days

    Swam 6:30 - 8:00
    whitney Coached
    TSC SCY main pool & diving well (the main pool's temp is cooler than the diving well)
    swam with Tyler, Max, Mary, Larry, Ed, Mike & Todd
    dove in at 6:34

    Warm Up
    800 choice
    every 8th length no breath

    Main Set

    4 x 50 fr on 1:00
    hold 200 pace
    went 28's

    assigned 400
    did around 200

    4 x 50 fr on 0:55
    hold 200 pace
    went 27's

    assigned 300
    did around 150

    4 x 50 fr on 0:50
    hold 200 pace
    went 26's & 27's

    assigned 200
    did around 100

    4 x 50 fr on 0:45
    hold 200 pace
    went 26, 27, 27, 25

    100 easy
    Swim Workouts
  15. Thursday 4/23 - Another Cram it in day

    by , April 23rd, 2009 at 07:39 AM (Mixing it up this year)
    I wish the guard at our pool would be more reliable. Today I missed 15 minutes due to his late arrival. This time I stuck with what I had planned somewhat.

    1000 Free as 200 swim/pull/swim/kick/swim
    5x50 @ 1:00 Free right arm w/paddle breath on left side
    5x50 @ 1:00 Free left arm w/paddle breath on right side
    5x50 @ 1:10 Back right arm only w/paddle
    5x50 @ 1:10 Back left arm only w/paddle
    500 Free kick w/fins
    500 Free w/paddles and bouy went 6:48
    500 Free EZ every 3rd lap back

    Total 3500 yards
  16. Swim Wednesday

    by , April 22nd, 2009 at 10:21 PM (Swimming, Life, and Other Stuff!)
    Students were dismissed at 10:50 from school today. This was 4th of 4 staff development days. (the state is not going to fund these next year0. Anyway, I am in charge of programming the 12 Elementary PE teachers staff developement days this year. Today our topic: Action-based learning or Brain Based PE. It went well....I was a little nervous because this is not a specialty area for me. I was hoping to get a speaker (didn't happen) so I just re-gurgitated the wisdom of Jean Madigan-Blaydes and did a pretty good job.

    Swim Solo today @ LA Fitness: I made this workout up on my way there. I got a bad, migraine-like headache right after school so I copped out on the intervals and just rested about 10-15 seconds between each repeat, and about 20-30 seconds between each set. The swim took the nausea away but I still have a headache.
    Here we go w/Bob mixed Stroke Workout:

    1) 250 Freestyle swim on 4:15
    2) 4 X 50 Fly on 1:10
    3) 100 IM sprint on 2:00
    4) 4 X 25 Fly on :40
    5) 250 Freestyle on 4:15
    6) 4 X 50 Back on 1:00 (concentrate on steady kick)
    7) 100 IM sprint
    8) 4 X 25 Back on :35
    9) 250 Freestyle on 4:15
    10) 4 X 50 Breastroke on 1:10
    11) 100 IM sprint on 2:00
    12) 4 X 25 Breastroke on :40
    13) 250 freestyle swim
    14) 10 X 50 free on 1:00 progressively gain speed
    15) 100 IM on 2:00 sprint
    16) 8 X 25 Dolfin on back/arms above head/fins/on :30---this was hard!
    17) 8 X 25 freestyle on :30- start sprint but gradually slow down on each repeat.

    3,200 Yards

    The water temp at LA fitness has been great!
  17. Taper Workout #4

    by , April 22nd, 2009 at 08:49 PM (The Labours of SwimStud)
    5 x 100 1:55 3@1:25, 2 @ 1:20
    100 EZ
    4 x Phosphate 15's with EZ to 100 FR, FL, BR, FR
    200 EZ
  18. Wednesday Swim

    by , April 22nd, 2009 at 08:27 PM (Elise's Fitness Fun)
    A friend of mine wanted to swim this afternoon, so jumped on the opportunity to train with somebody in the pool and skipped my usual bike ride.

    Warm-up: 200 easy (started later because talking to son's coach)

    5 x 100 on 1:45: Did fly - 25 rt/25 lt/25- alternating 3 rt, 3 lt/25 full stroke

    100 easy

    5 x 100 on 1:40 - all full stroke backstroke

    100 easy

    5 x 100 on 1:40 - Free with paddles - held 1:05 to 1:10

    100 easy

    5 x 100 on 1:45 - dolphin kick with board - no fins - held 1:25 to 1:30

    200 easy

    8 x 25 fly with fins - 12.5 SDK/12.5 fly - on :45 - Held 11 to 12 sec. for each

    100 easy

    3,000 SCY

    Updated April 22nd, 2009 at 08:51 PM by elise526

  19. Meditating Daffodils?

    by , April 22nd, 2009 at 04:04 PM (The FAF AFAP Digest)
    Woke up today with a headache again. (WTF?!) Decided I needed to work on cheerfulness. One of my favorite west coast gurus, Ahelee, suggested I meditate about yellow daffodils (in lieu of meditating about deers for speed). I did this for a minute or two ... that's about my tolerance for meditation, as Ahelee knows. Then I proceeded to listen to loud psych music and purchase copious amounts of beer and wine for the party on Sunday. That helped more.

    After this, I went to the pool and chiro.

    Pool work:
    (This is so dull, one can barely bother typing it ...)

    Warm up:

    700 variety swim, kick, drill

    Speed Work:

    10 x 25 UW shooters on back

    50 EZ

    6 x (25 easy speed fly + 25 EZ)

    50 EZ

    3 x (25 AFAP free + 75 EZ)

    100 EZ

    Total: 1750



    My chiro agreed that I had completely torqued my neck and that that was what has been causing my constant headaches. Got a neck adjustment and tune up for the shoulders. Hopefully, that will do the trick.

    Met Alan Webb today. He was finishing his appt when I arrived. He's racing the mile at Drake University this weekend and hoping for perfect weather conditions.



    Got my relay assignments today. I'm swimming:

    Saturday morning:
    25+ Mixed 200 Medley: Leslie, Petra, Mark, Pete

    Saturday afternoon:
    35+ women 400 medley: Barb, Karlin, Leslie, Cheryl
    35+ women 200 free relay: Leslie, Cheryl, Barb, Melissa

    Sunday morning:
    35+ mixed 200 free: Pete, Brad, Leslie, Cheryl

    Sunday afternoon:
    25+ women 200 medley: Barb, Petra, Leslie, Cheryl

    Very psyched to be swimming with Petra Martin, who has mad skills, but she is really dragging down our relay "age." Swimming some relays with Speedo and my favorite teammates too! I haven't swum relays in a long time, so looking forward to that. Last year, this same 400 medley relay was #1 in the nation. Not bad for a small non-superteam!


    B70 Experiment:

    Got Jimby's suit in the mail from Sportsman BillS. I'll be sure to take many photos of Jim in it, especially after he's eaten his 5 steaks on Friday night.

    Updated April 24th, 2009 at 10:22 AM by The Fortress

    Swim Workouts , Masters Swim Meets / Events
  20. Day 13

    5x100 FR@2:00
    3x100 IM Kick@2:00
    2x100 Drill 1=BR, 2=FL

    4x100 FR Kick@2:00 w/fins
    100 Easy

    5x100 FR Pull@1:45
    5x50 FR@:45
    5x50 FR@1:00

    200 Easy

    2700 SCY Indoors Solo