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  1. The sugar connection

    by , October 18th, 2009 at 11:27 PM (Elise's Fitness Fun)
    POTS was a little kicked up today. Wasn't sure why as I didn't work out yesterday and the weather was cool today. What I did out of the ordinary was eat a little bit more sugar than I normally do. Saturday night, had some ice cream after dinner. Also had hot cocoa with whip cream while watching the football game (Gee, wonder why it has taken me 7 months to lose 10 pounds? ). Today, had some ice cream after lunch.

    I noticed early this afternoon, that HR was higher than usual. Was going pretty high when I would stand up (up to 142), which is a sign POTS is kicked up. This is exhausting and it is very tempting to just lie down and take a nap. I've discovered, however, that the best thing to do is to do some easy to moderate exercise. This seems to re-regulate things. Anyway, as I've discovered, eating lots of sugar on days I have not worked out and eating it early in the day seems to play a part in getting things kicked up. I have been tested for diabetes. What was really strange and threw the docs off was the fact that through the whole test, my blood sugar never went any higher than 70. Apparently, this is all part of the autonomic dysfunction thing.

    So, went out to the track for a light to moderate workout of 4 miles. Got a chance to check out my stride a little. Ran an easy 1 mile to warm-up and then did 1 mile where I strided the straights (very moderate) and went easy on the curves. Next mile, I alternated running a 400 moderate with a 400 easy. On final mile, alternated a 200 moderate with 200 easy for an 800 and then cooled it down with an easy 800.

    HR is doing better as I am writing this. Looking down right now, HR while sitting is in mid-50s. When I stand, it is hanging out in the low 90s which means POTS is still a little kicked up but nowhere near as bad as it was this afternoon before I ran.

    Updated October 19th, 2009 at 12:06 AM by elise526

  2. In the Hot Seat

    by , October 18th, 2009 at 11:22 PM (Meet Director's Path to Tranquility)
    September 20
    Board of Directors Meeting.

    The board requested that I take the meet directorship again for the 2010 meet. Admittedly in some ways, I would like the job again. There is a satisfaction at running a successful meet where many swimmers enjoy the meet, express gratitude and a desire to return, and do so the next year. And maybe I am afraid that someone else will screw things up, discouraging swimmers from returning again.

    But on the other hand, I would like to swim in the meet as a participant. I found it mentally and physically difficult to do so a few years ago when I tried.

    As meet director, I signed up to swim the breaststroke events. All three races were disasters, with the 200 breast race the worst. I was unable to do a pullout at the last turn, having run out of steam, even though there was plenty at the pool. . .

    This was the year the water temperature clocked in at a tropical 88 degrees. I like to blame my poor races on the water temperature. But it was also mentally hard to run around the event ensuring things were running correctly, and then jump into the hot water warmup lane, loosen up, and swim a race. I decided to give up trying to swim and direct at the same meet.

    The pool manager was told in no uncertain terms that if the water ended up this way again for our meet, we would rent another pool. One thing that Fairfax County pool managers hate more than the seniors complaining about the cold water temperature is the loss of revenue. Since then, that manager has moved on, and new managers for the subsequent meets have been very cooperative and working with us to solve problems (like the water temperature.)

    Only Superman and Wonder Woman can swim in the same meet they are managing.

    Updated October 21st, 2009 at 12:07 AM by Rnovitske (color)

  3. The Season's Starting

    Well, I've sent in my first meet entry for this season and my first since May. It's a sprint meet on November 21 (no events longer than 100 meters). And it has the extra added advantages of being in the afternoon (so I can sleep late on Saturday morning -- one of my favorite things) and it's only a 10 minute subway ride (the only closer meets ae the ones at my own pool - a two block walk).

    So it's the perfect meet for a lazy ba---, um, sprinter like me.

    I may also do a meet on Long Island on November 8, if I'm not out of town that weekend, although that one takes a lot longer to get to, and it starts earlier, so I'd have to get up around 6AM (yeah, I am lazy). I'm also definitely doing SCM zones.
  4. Sun Oct 18

    by , October 18th, 2009 at 08:28 PM (Ande's Swimming Blog)
    Weights SUNDAY World Gym: 5:00 pm

    bench press 8 x 135 6 x 185 5 x 195 1 x 205

    lat press 8 x 40 8 x 45 8 x 50 6 x 55 4 x 60

    lat pull 8 x 167 8 x 197 5 x 207 4 x 215

    leg press 8 x 180 8 x 270 6 x 360 4 x 410

    also did some one legged bench steps

    created a short cut to my blog

    Updated October 18th, 2009 at 10:24 PM by ande

    Strength Training and Dryland Workouts
  5. Sunday

    by , October 18th, 2009 at 08:16 PM (Swimming, Life, and Other Stuff!)
    This AM with team Nasti:

    *700 Free Warm-up (I got in a little early)
    *200 Dolphin Kick on Back w/flippers
    *6 X 100 (I did all backstroke) I'm not sure of the interval but I didn't get much rest inbetween.
    *300 Mixed Kick (100 flutter prone, 100 Dolphin supine, 100 flutter supine)
    *6 X 75 (50 free/rest 5 sec./25 stroke sprint) I did fly on the stroke.
    *200 Freestyle swim with at least 5 sdk's off each wall and some type of breath control on the swim. (I did 1 dolphin and nixed the breath control)
    *5 X 50 Free (1:00-55:00-50:00-45:00)
    *rest 1 minute
    *5 X 50 Free (55:00-50:00-45:00-40:00)
    *Easy 200 IM cool-down
    3,200 SCY

    It was beautiful outdoors today and I planned to run 45:00 or so. Around 1:00 I got a psycho nose bleed. It wouldn't stop! It would form a long gelationous clot that would disengage from the nostril whenever I tried to remove my compress. After I finally got it to settle down I decided to nix the running for the day. The weird thing is I have had a bloody nose the last 5 out of 7 days! None as severe as this one but annoying all the same. I may call someone about getting the thing cauterized. I've never had this done but have heard of people doing it.
    Okay, I'm off to the haunted house and scary movie! YEEOOOOOOOW!!!!!!!!!!
  6. Seeing it through to the End

    by , October 18th, 2009 at 07:05 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    First of all, I do appreciate the fast-dwindling number of you out there in vloglandia who remain willing to follow the zeniths and nadirs of my occasionally swimming-related life.

    As you diehards know by now, the vlog has taken on a particularly confessional tone since returning to the wilderness and finding myself afflicted by a small lesion, no bigger than a match head, that looked like a teeny tiny mouth that was watering ever so slightly.

    I am not sure why any lesion, big or small, would be mouth-watering. Perhaps--and I concede here this may be wishful thinking on my part--the reason was because of said lesions proximity to my manhood. Can there be such a thing as a small, lustful, female, mouthwatering and mouth-like lesion?

    Probably not, but this, at least, is how it first manifest itself to me a week or so after my return from the Wilderness. Tiny, itchy, perhaps lustful, but really nothing too terribly serious. Nothing to write home about.

    You can follow the transmogrification of said lesion, from miniature to bear trap-sized, by simply going back and reading, in the following order, any of these vlogs that you might inadvertently skipped over (or simply want to reread for fun and enlightenment.)

    Wilderness Update Plus News About My Fungus

    (Oct. 14th: first official vlog mention of the lesion, though I suspect I had been bravely keeping its existence to myself for at least a little while before)

    Groin Disaster!

    (Oct. 15th: back in the Halcyon days when I still believed the lesion was as benign as crotch rot)

    Worsening Groin Disaster, Rated XM for Mature Medical

    (Oct. 16th: written after I went to a doctor, who told me it wasn't crotch rot but perhaps a tic bite that was now infected; he sent out my blood tests to Mayo Clinic to check for Rocky Mountain Spotted Fever and other possible arthropodial calamity; he also gave me antibiotic pills and an ointment, both of which I later discovered through internet research are used in the treatment of MRSA, or flesh-eating bacteria, as well)

    Update from the Ward

    (Oct. 17th: the most lugubrious entry yet, written after two full days of antibiotic treatment that had not seemed to help one bit; I did not even attempt to joke around in this vlog, for there was no jollity in Mudville that night, Mudville being my increasingly disgusting even-to-me groin region)

    Which bring us to today's entry:

    Seeing it through to the End

    (the first in what I hope will be a series of photographs documenting my return to health in the not impossible-to-imagine future. Since I am obviously biased by the fact that I am, well, me, and I variously think I see improvements, and think I see worsening catastrophe, depending on my mood and the pain level at the time, I am hoping that my readers and viewers can rate the lesion's nastiness in an objective way, thus helping me know--for real, not from hope or dread--if I am improving, staying the same, or slinking ever closer to perdition.

    For sake of consistency, I propose a scale of 1 to 100, with 100 being utterly perfect groin health of the sort one might imagine exists in the inner thighs of the most alluringly beautiful young chaste milky white and unblemished prepubescent nun that ever could live. 1, on the other hand, is for decomposing wretches for whom leprosy is only the icing of the cake for a 1,001 other syphilitic, acne'd, pustulent, flesh-eating, pruritic, and foul smelling dermatological murderers that have shared the same damned dermis.

    We shall, for simplicity's sake, judge today's lesion of mine a ranking of 50.

    Tomorrow, if I am ambulatory to take and post another snapshot, and you think I have improved, then perhaps I will deserve your vote of 51. Or if things have gone the other way, perhaps a 37.

    One other quick note before the picture. I received this warning from the ever caring Mermaid. In addition to rating my lesion, I am wondering if the carefully couched legalese in the warning actually applies to me. I am planning to continue swimming practice. I don't think my infection is waterborne. Let me know your thoughts on this matter, too: To Swim or Not to Swim with the Lesion.

    Oh, and when you do look at the picture, consider singing to the tune of George Harrison's wonderful, "While My Guitar Gently Weeps"--

    I look at my groin, which must surely be healing--
    Still my bu-
    boe gently weeps--

    With every unguent, it must surely be crusting--
    Still my bu-
    boe gently weeps--

    I don't know how-owow germs were inserted
    My flesh was inverted too
    I don't know how-owow skin got perverted
    No one alerted you.

    I look as it grows ever more like vaginas--
    Still my bu-boe gently seeps--

    Please rate the following
    on a 1-100 scale:

  7. Sunday, Oct. 18

    by , October 18th, 2009 at 05:33 PM (The FAF AFAP Digest)
    A whole weekend went by ... and I did nuthin'.

    I had sort of planned to work out today in some minimal way. But I didn't get out of bed until really late and had to cart kids to the movies in light of the disgusting bone chilling rainy weather we've had lately. So I decided, using Speedo and Beth's examples, to give my body 2 days rest. I've been pretty tired from the high intensity training, so maybe it's a good thing.

    I also had 2+ glasses of chard last night and apple pie and chocolate pie for lunch today. No dessert though. Stud thinks this may somehow weight me down for our 50 evil gridge ...

    I'll go back to my good girl ways and the Ande plan tomorrow tomorrow.

    Oh, I finally got the flu mist vaccine on Friday. Has anyone had the swine flu vaccine?

    And in other news, Mr. Fort and my other Savageman relay mate are now plotting an Ironman relay and think the Wrightsville Beach Iron would be ideal. I love Wrightsville Beach and all, but, really, is there no limit to my obligation to be a good wife?!

    Updated October 18th, 2009 at 06:38 PM by The Fortress

  8. Umm... Ouch: USA-S 200 free

    by , October 18th, 2009 at 05:13 PM (Random Nonsense)
    Found out that I need 15 and up A times, not 17 and up, so I have A times in the 50 and the 100.

    But not the 200...

    A cut: 2:00.09
    My time: 2:01.56
    Splits: 27.38, 29.73, 31.96, 32.49

    I went out a little too fast, but the real problem is my conditioning wasn't there. I needed to swim 27 high, 2 x 29high/30low, 29 mid. I am not sure taking it out a second slower would have saved the back half of the race.

    It was very painful. I had several people tell me it looked very painful. I had people tell me they wanted to jump in and push me that last 50. If there was another 50, someone would have had to jump in and save me. I could go on, but I am not Jimby or P. Wolf.

    So, more En3 for me. More kick sets.

    I did talk to several swimmers behind the blocks. Each complaining that I was swimming in their heat Nothing to worry about, some NT kid in the same heat went a 1:54. One asked how old I was and if I didn't have A times already. I told him my A times were from 95 and didn't count anymore. All the interactions were humorous.

    There were also two coaches making fun of me on my way to cool down (I was walking behind them). Talking trash about blowing out in the first 100... I never really liked coaches.

    I have a problem now. The next BB meet that I can make is in Dec, which means I miss the Nov and Dec A meets, and it is the same weekend as the DAM Christmas Relays. That isn't really helping me compete more. So I need to figure out how to get an A time in the 200 free or find some other meets to swim the 200 at... or ask everyone to forget the breaking 1:50 goal

    Alright, time to rehydrate with Pinot Noir.
  9. new training schedule

    by , October 18th, 2009 at 09:01 AM (Ande's Swimming Blog)
    Got this email:
    not so psyched about a 5:30 training time m w f

    Our new schedule starts next week 10/19. I am not happy with the super early M W F schedule but it is really out of my hands. Lets make the best of it. At least we have pool space and a good pool at that.

    M 5:30 - 6:30 am; 12 - 1:15 pm

    T 6:30 - 8:00 am; 7:00 - 8:15 pm

    W 5:30 - 6:30 am; 12 - 1:15 pm

    TH 6:30 - 8:00 am; 7:00 - 8:15 pm

    F 5:30 - 6:30 am; 12:00 - 1:15 pm

    Sat 7:30 - 9:00 am (unless there is an event at UT)

    Sun 12:00 - 1:15 pm

    There are NO drop-ins or tryouts at the morning workouts do to lane space issues
  10. Update from the Ward

    by , October 17th, 2009 at 11:30 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Not much news to report.

    I awoke this morning to note that the inflammatory striations appeared to have diminished.

    I scalded the area in the shower at 5 a.m., put more antibiotic cream on, went back to sleep till 10 a.m.

    I had coffee and an antibiotic pill and spent the rest of the morning getting my affairs in order.

    Another scalding, another goo application, and a nap so deep it was like being folded into the Kafka nut.

    When I awoke, striations appeared to be restriating.

    I ate a sandwich, watched Pineapple Express, took another antibiotic pill, wondered at how truly disgusting human flesh can quickly become, tried not to dwell too deeply on the etiology of arachnidism and the like.

    To be honest about it, so far no positive developments. It is possible that the rate of worsening is slowing, but that could be wishful thinking.

    Another scalding now, another application of goo that is supposedly good for impetigo and MRSA, then we shall see how the night goes.

    Since I didn't know what impetigo was, I just did a web search and found out it is a common skin infection among kids:

    here are two types of impetigo: bullous impetigo (large blisters) and non-bullous impetigo (crusted) impetigo. The non-bullous or crusted form is most common. This is usually caused by staphylococcus aureus but can also be caused by infection with group A streptococcus. Non-bullous begins as tiny blisters. These blisters eventually burst and leave small wet patches of red skin that may weep fluid. Gradually, a tan or yellowish-brown crust covers the affected area, making it look like it has been coated with honey or brown sugar.

    Bullous impetigo is nearly always caused by staphylococcus aureus, which triggers larger fluid-containing blisters that appear clear, then cloudy. These blisters are more likely to stay intact longer on the skin without bursting.

    My friend Jack Martin told me he had a staph infecion on his foot, and had to be treated in the hospital.

    I am really hoping this doesn't come to that.
  11. Saturday

    by , October 17th, 2009 at 11:28 PM (Swimming, Life, and Other Stuff!)
    Late morning swim with the Nasti's. Crowded but fun! I felt peppy today. Here's the workout:

    *500 Free swim warm-up
    *200 Dolphin Kick on Back
    *4 X 225 on 4:00 (Swim 200 Free/rest :10/sprint 25 stroke) i did fly sprint
    *4 X 200 (100 Free (rest :10 sec) 75 IM stroke (rest 10 sec) 50 Free (rest 10 sec) 25 Gut Buster (rest 20 seconds)
    *8 X 50 on 1:00 (I did 4 free/4 Back)
    *200 Backstroke moderate/smooth/focus on turns.
    3,000 SCY

    Today was a perfect, cool, crispy fall day!
    I spent the remainder of the afternoon running errands, shopping (new shoes and nifty jacket), and getting a haircut.
    Tomorrow nite my son and I (we both like terror) are going through an intense haunted house then to a documentary about ghosts. I love Halloween, ghosts, goblins, and anything associated with this holiday.
    I'm very bummed; the Nasti Halloween party is the same night as trick-or-treat. I love passing the candy out to the kids. I may just have to go to the party late! I would definitly give up a great meal to rap with the neighborhood kiddies and check out their costumes! I guess I'm a sort of Halloween freak!
  12. Saturday afternoon

    by , October 17th, 2009 at 11:18 PM (A comfort swimmer's guide to easy swimming)

    I slept in this morning so I missed the early lap swim. I went to the pool this afternoon during open swim hoping it wouldn't be crowded. I got lucky and only 3 people were there and 3 lane lines were still in.

    SCY, solo

    800 swim choice (mix strokes)
    (did 300 free/250 back/250 breast on this)

    kick 3x around:
    2 minutes kick w/last 15 sec. fast; 15 sec. rest between each
    (was going about 105-110y on these)

    pull 300 choice
    (used buoy only, did 150 ea. free & back)

    swim free 4x around: {
    25 easy on 1:00
    50 build on 1:00
    (40 on these)
    75 fast on 1:00 - make the interval and go right into the easy 25!
    (:55 on the 1st, then :53 on the others)
    100 easy

    pull 6 x 125 free w/20 sec. rest, breathe 3/5/3/5/3 by 25; descend 1-3, 4-6
    (with P&B, 1:45->1:35 each round)
    50 easy

    kick 8 x 50 on 1:00 with MF: #2, 5, and 8 FAST; keep the rest nice and smooth
    (fast ones around 32 others just under 40)

    swim 3 x 100 back on 1:45
    (went 1:30 on them)

    swim down 12 x 25 on :30, every 3rd no free
    (did all fly on no free)
    Total: 3900 yards

    Updated October 17th, 2009 at 11:35 PM by poolraat

  13. USA-S 100 free

    by , October 17th, 2009 at 05:32 PM (Random Nonsense)
    Went a 54.0x, needed a 53.59.

    After warming up 2 hours before my swim yesterday, I changed my game plan. There is one lane set aside for warm up and cool down, and it is the cluster you would expect it to be with 10 lanes of competition feeding it. But I thought a warm up near my swim would help.

    The plan was to get to the meet as warmup ended with just enough time to check in. I was swimming in the 3rd event of the day, and the second event was relays, so it would only have a few heats. Once the relays started, I would hop in and warm up until my race.

    Everything went as planned actually. I got to the pool, checked in and the place was packed. Found a seat, and was worried that they roped off the cool down lane because they wised up and didn't want people goofing around next to the race. What they really wanted was people to not enter from the starting block end, so I was safe. A little worried I wasn't going to have a warm up for a second.

    Warm up was a 50 every time the warm up lane dropped to only 4 people swimming. I got one solid 100 in as well, and this actually was a great warm for the 100. Maybe 400 total.

    There were 7 heats of NT. That is 69 kids (and me) swimming the 100 free for the first time at a USA-S meet. Kinda surprising. By virtue of name I was in the 6th heat.

    My swim itself was decent, I just didn't have what I needed. I had one bad turn when the touch pad was a little grippier than expected, causing me to go deep, but I really worked my turns in warm up, and my turns off the far wall were solid.

    The 200 free will be a near thing using Ande's magic equation. I went 54.04(?), so double that and add 10 seconds, 1:58.08... I need to go 1:58.09, so there is room to spare.

    Nerves were a non-issue today. Warm up was much better. I am really starting to agree with ehoch, I need racing practice.

    This morning, did some broomstick twists and used the foam roller on the legs. That really loosened things up, and I think I will make it a regular pre meet warm up.

    For Tim: My lifetime best 100 is 50.0x and my Zones time was 54.22 shaved with legskins.

    I expected this to be the most difficult A cut to make. Hopefully I am right and I can break 1:58 tomorrow.
  14. Sat OCT 17th, 2009

    by , October 17th, 2009 at 04:16 PM (Ande's Swimming Blog)
    Sat OCT 17th, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    47 Days till Long Beach


    LCM Blocks
    7:30 - 9:00
    whitney coached
    UT Swim Center main pool
    Swam with Marcio, Tyler, Larry, Jon, Erin & Amy

    WORE speedo brief

    warm up
    around 600


    assigned 1000
    did 5 x 100 easy speed
    went 1:06 - 1:09

    4 x 50

    assigned 1000
    did 10 x 50 12 SDKs fast then easy

    4 x 50

    assigned 1000
    did 10 x ( start in middle 25 aerobic flip 8 SDKs FAST, then easy back to middle )
    Swim Workouts
  15. Training with the kids

    by , October 17th, 2009 at 02:08 PM (Elise's Fitness Fun)
    Got in with the kids yesterday afternoon. I'm having a great time training with them. This is just the thing I need to pick me up after training on my own this past summer and not getting to go to Nationals. It sure does make a difference to train with a group. I have to work so much harder just to keep up!

    Would not want to do this everyday as I don't think I could recover well enough. Thank goodness we had no Saturday morning activities to tend to this morning - I slept 11 hours last night!!

    A funny thing is that the first part of practice, the pool is split between the older kids and the younger kids. My son swims in the lane next to the older kids. On the one hand, he say he likes having his mama there swimming nearby. On the other, I'm not sure he likes it when I give him grief for yapping while the coach is talking. Things will probably really change when he hits his teen years!

    Anyway, having fun getting some intensity in with more yardage. I think doing this a couple of times a week will work out well.

    Right now, my body is having to make an adjustment to the increased yardage. The pool is a little warm and I'm finding that towards the end of practice, that I'm getting leg cramps when I push off the wall. I do keep Gatorade on deck while I'm trainig. I don't know if this is due to the combination of running or swimming or simply being a little out of shape. I think it the later because I hardly did any running this week and was feeling the legs cramping up toward the end of practice. Guess it would not hurt to add some potassium-rich foods into my diet.

    As I mentioned above, have not gotten in much running this week. Only one run of 3 miles. At the start of practice yesterday, even though I had done weights in the morning, I had the feeling of being tapered. Seriously, felt like I had rested for a big meet!

    Warm-up: easy 600

    6 x 100 with fins - underwater blast as far as you can go, the rest easy

    2 x 500 pull with paddles with 1 minute rest

    10 x 50 kick on 1:00 (no fins)

    10 x 100 I.M. hard - work turns on 2:00

    16 x 50 - 25 sprint/ 25 easy on 1 minute

    (I had to stop after 8 due to leg cramp)

    100 easy

    4200 yards

    Updated October 17th, 2009 at 02:13 PM by elise526

  16. Another Saturday

    by , October 17th, 2009 at 01:38 PM (Mixing it up this year)
    Today we had the whole group for drill day. My right shoulder is still acting up some. I hope it gets back to normal before my meets the next two weekends.

    500 free
    40x25 Drills 10 of each stroke
    5x100@ 1:20 Free w/paddles & bouy (this is the best I have ever done)
    200 Free EASY

    Total 2200 yards

    Updated October 17th, 2009 at 10:45 PM by Donna

  17. I totally DOMINATED

    by , October 16th, 2009 at 09:48 PM (Random Nonsense)
    ... a bunch of little kids.

    Interesting tidbits:
    - the heats are mixed (coed heats)
    - the heats are not broken up by age
    - I am on good terms with a coach now I was on bad terms with when I quit his team (twice)
    - my old Master's coach: "HI MIKE, WHAT ARE YOU DOING AT A BB MEET?" but she was happy to see me
    - talked to DAM (Dallas Area Masters) coach Wendy who I have met previous, she was very supportive
    - parent in front of where I was sitting: "I saw you win your heat"
    - my response: "I think I won my age group too."

    I was very very nervous. The bad terms/good terms coach was the head coach of the team hosting the meet, so I wasn't looking forward to that. It is a BB meet, so most of the kids who are as tall as me have either made A cuts or quit the sport to do something else, so I stood out about as much as I thought I would. Plus the normal nerves from competition.

    My 50 was about 2 hours after my warm up. I was in heat 2 of event 3, but there was only one heat of event 2 (400 IM), so I had to move to get to the blocks on time. Behind the blocks are PACKED because it is the main path from the doors to half the stands, plus timers chairs, plus 7 heats of kids ready to swim the 50.

    A cut: 24.49
    My time: 24.43 (I hope I the scoreboard was right).

    So that is pretty slow. Over the last 3 weeks, my training had dropped in frequency to about 3-4 times a week. As much stuff as I have been changing, I think I need to be in the water 5-6 times a week, not necessarily for yardage, but to reinforce the changes I have made. I really felt my kick was missing and my start and turn were too deep. My stroke didn't feel strong during warm up or the swim and I felt winded during warm up.

    I think tomorrow will go better, because there is less to be worried about. I am unsure if I should hit Lifetime in the morning for some pre meet practice. Overall, I am content with my swim. I would have been thrilled with a 23.5, and horrified with a 24.5.
  18. Union Mine HS morning Solo

    by , October 16th, 2009 at 08:51 PM (Swim like an Orca, but faster !)
    Ive returned to the gym on Tuesdays - Thursdays -Saturdays. Here is my current routine, I change weights everytime, either low weights- high reps or high weights- low reps.
    Thursday October 15
    2x5 Pull-ups & dips assist (70lb)
    3x10 Leg curls 70.100,80
    3x10 Leg extensions 80, 100, 90
    3x10 Hip adduction 70, 80, 100
    3x10 Hip Abduction 70, 80, 100
    3x10 calfs 280,280, 300
    3x10 Fly Sim 20, 25
    3x10 Back Sim 12.5
    2x10 incline chest press 20, 35
    2x10 culrs 20, 1x8 35
    2x10 Tricep press
    2x12 Hanging knee raises w/pull-up
    10 Bear crawls
    Incline Ab bench & back/side extension jig
    2x10 inclined abs w/ 10lb overhead
    4x10 truck twist w/ 25 lb
    2x10 Back extensions w/ 25lb
    2x10 ea side extensions w/ 10lb
    plywood box
    10 box jumps ea sides and front
    Lat/Row contraption
    3x10 lat pull-downs 90, 100, 120
    Friday Oct 16 0610-0720 AM
    UMHS - Solo -

    After work I forced myself in for a sunrise workout. Coach Steve was kind enough to compress the seniors to open a lane up for me. I wonder if the seniors were a just little disconcerted that I got a lane to myself while they were bunched up 4 to a lane. Seniors =
    Coach Steve also mentioned the we now had backstroke flags and the water was a balmy 83.
    Wonder if he read my blogs ?
    I attempted a Chris Stevenson workout, however my excuse not to finish was severe cramping in the back of my thighs during the first Kick set. I could really feel the weights from yesterday, not much left today after a long night at work.

    Warm (500) 2x100 on 1:45, 6 x 50FR on 1:00
    Broken 1000
    4 x 50 on 0:45
    2 x 100 on 1:30
    1 x 200 on 3:00
    2 x 100 on 1:30
    4 x 50 on 0:45
    100 easy
    1 x 200 kick FR snorkel/mini-board
    100 easy
    Broken 400 IM
    8 x 50 on 1:00, 2 each stroke, IM order (Did 150 FR Pull/then 2 ea. BK/BR/FR)

    4 x 50 on 0:55 fly drills
    100 easy

    200 cool down
    2750 total
  19. Sarasota Y Sharks Masters 5:30 Workout -10/19/09 -SCY

    by , October 16th, 2009 at 05:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 200 3:20
    3 X 100 1:40
    2 X 100 kick 2:10
    4 X 50 kick 1:10
    4 X 50 kick 1:00
    3 X 100 1:30
    1 X 200 fast

    1 X 150 free 2:15
    2 X 150 2:20
    3 X 150 2:25
    3 X 150 2:05
    2 X 150 2:00
    1 X 150 FAST

    12 X 50 1:05
    odd: easy
    even : fast

    1 X 800 pull

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout -10/17/09 -SCY

    by , October 16th, 2009 at 05:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    8 X 50 :50
    16 X 25 :30

    12 X 50 1:05
    #3-6-9-12 are fast

    1 X 125 moderate 2:05
    1 X 75 fast 1:15
    1 X 50 easy 1:45
    Focus on the fast 75.

    12 X 25
    odd: build to race finish
    even: Blocks-sprint 25

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts