Slept in today but not by choice. The aquatic center that I train at seems to like to close on days they could actually make more money like presidents day when the kids are home from school. But that is just another example of how government can't run a business.
Will coach tonight at the Y and depending upon how many come I might sneak in myself at the end.
I usually take Sunday as a rest day but a couple friends invited me to join them for a run (and breakfast after) this morning. How could I refuse an invitation from 2 young, beautiful women.
We ran on the treadmills at the gym. In all the years I was a runner I had never trained on a treadmill so this was an interesting experience. I started by walking about 1/4 mi then went to a slow jog for a mile, walked 1/4, then another mile at a slightly faster pace, walked another 1/4, then a mile at the same pace as the previous one. Then walked another 1/4 to cool down. This is the first time I have ran in over 4 years.
Then off to the Coffee Mug for breakfast. What a pleasant way to spend a Sunday morning.
I'll probably be sore and feel like tomorrow.
Updated February 16th, 2009 at 09:41 AM by poolraat
See previous entry for explanation.
200 BR Swim - Long and strong/avoid oblivious people in lane.
200 BR Kick - focus on avoiding flying kickboards, balls, and pool toys.
4 X 50 BR Swim - stop after each rep and commiserate with hapless lanemate about the complete lack of consideration that people show when bringing their 8 kids to play in the lap lanes during "adult lap swim".
Took a bunch of deep breaths and cashed in. Spent about 30 minutes in the hot tub, took a shower and walked out of the place with a smile on my face.
Total Yardage: 600
Bottoming out on a bad week: Priceless
If you've been reading my blog lately, you'll know that I've been a little down lately. Well, the bad news is that it got worse today. The good news is that I believe I may have bottomed out this morning.
So I went to early church service and planned to go directly to one of the nicer pools to get a good sprint workout in (ah! wide lanes, cool water)...they were closed. Oh well, Mulberry Pool is just down the road and, although the showers aren't as nice, it has a hot tub...oops...not open until noon. OK, I'll just go to the health club and see if I can still make "adult lap swim". Yippee, I made it...still over an hour until the dreaded "Open" swim with kids jumping in your lane and throwing balls" into the lap lanes. I get dressed in the locker room, excited to get my workout in, albeit in a narrow laned, warm pool. Oh look, the "Open" swimmers decided to show up early.
I put in about 600 yards maneuvering around kickboards, pool toys, and oblivious parents before cashing in. I thought about stopping to lecture about the definition of "adult lap swim" but, given my recent mood, thought better of it. I did mention to the staff on the way out that I shouldn't have to enforce their rules and should be able to get my workout at the gym for what I pay for a family membership.
What do I have to do to get a workout?
I'll try again at the masters workout in the morning.
1. the point in the sky directly below an observer and opposite the zenith
2. the lowest or worst point of anything: I had touched the very nadir of despair [Arabic nazīr as-samt, literally: opposite the zenith]
(slfpt)n. Pity for oneself, especially exaggerated or self-indulgent pity.
In boxing shorthand, it became known as the No Más Fight after [Roberto] Duran was said to have uttered the infamous words while quitting the fight in the eighth round. Both he and his corner have always denied it, saying that he actually said that "my stomach is hurting too much" and that the press had doctored the quote to create the eye-catching headline.
An audit is an IRS examination of an individual or corporation's tax return, to verify its accuracy. There are three types of audits: correspondence audits (the IRS mails a request for additional information), office audits (an interview is conducted at a local IRS office), and field audits (an interview is conducted at a taxpayer's place of business, for a corporate tax return). Since there is always the chance of an audit, experts recommend keeping good records to support all the information in a return. The reason detailed and accurate bookkeeping is so important is that the burden of proof is on the filer, not the IRS.
Book of Job
There was an extremely pious man named Job. He was very prosperous and had seven sons, and three daughters. Constantly fearing that his sons may have sinned and "cursed God in their hearts" he habitually offered burnt offerings as a pardon for their sins.
The angels of heaven (the Hebrew word translated as "Angels" means "the Sons of God") and [ame="http://en.wikipedia.org/wiki/Satan"]Satan[/ame] (literally, the Hebrew word means "the accuser" or "the adversary") present themselves to God. God asks Satan his opinion on Job, apparently a truly pious man. Satan answers that Job is only pious because he is prosperous. In response to Satan's assertion, God gives Satan permission to destroy Job's possessions and family.
All of Job's possessions are destroyed and all of his offspring are killed. Job does not curse God after this but instead shaves his head, tears his clothes and says "Naked I came out of my mother's womb, and naked shall I return : the Lord has given, and the Lord has taken away; blessed be the name of the Lord" (Simplified).
As Job endures these calamities without reproaching [ame="http://en.wikipedia.org/wiki/Divine_Providence"]Divine Providence[/ame], Satan solicits permission to afflict his person as well, and God says, "Behold he is in your hand, but don’t touch his life." Satan, therefore, smites him with dreadful [ame="http://en.wikipedia.org/wiki/Boil"]boils[/ame], and Job, seated in ashes, scrapes his skin with broken pottery. His wife prompts him to "curse God, and die" but Job answers, "Shall we accept good from God, and not trouble?" In all of this, Job doesn't sin by cursing God.
In the meantime, only three of Job's friends come to visit him in his misfortune — Eliphaz the Temanite, [ame="http://en.wikipedia.org/wiki/Bildad"]Bildad[/ame] the Shuhite, and [ame="http://en.wikipedia.org/wiki/Zophar"]Zophar[/ame] the [ame="http://en.wikipedia.org/wiki/Naamathite"]Naamathite[/ame]. A fourth, Elihu the Buzite, first begins talking in chapter 32 and bears a distinguished part in the dialogue; his arrival is not noted. The friends spend 7 days sitting on the ground with Job, without saying anything to him because they see that he is suffering and in much pain. Job at last breaks his silence and "curses the day he was born".
Buboes: Smooth, oval, reddened, and very painful swellings in the armpits, groin, or neck that occur as a result of infection with the plague.
Delusions of grandeur (as distinct from megalomania and delusions of persecution)
Delusions of grandeur may be seen as distinct from megalomania: An overweening and excessive preoccupation with one's own importance, though it may be considered pathological, is not necessarily delusional. A delusion of grandeur, if it is a true delusion, must meet the psychiatric criteria for delusion. Whereas it is possible, in the case of megalomania, for an actually important man/woman to be preoccupied with his/her own actual importance, a person suffering from delusions of grandeur would stubbornly entertain patently false, generally fantastic and often highly complex ideas of his/her own importance, often with a [ame="http://en.wikipedia.org/wiki/Supernatural"]supernatural[/ame] or science-fictional bent.
Delusions of persecution may be intrinsically related to - and the flip-side of - delusions of grandeur in that the very idea that one is being persecuted by a complex of conspirators involves a sense of greatly elevated self-importance. Delusions of persecution, though generally disturbing and unpleasant - i.e. affectively different - can be seen to similarly arise from a grandiose self-conception.
Adj.1.babyish - characteristic of a baby; "babyish tears and petulance"immature - characteristic of a lack of maturity; "immature behavior"
rhinovirus,n any of about 100 serologically distinct, small ribonucleic acid viruses that cause about 40% of acute respiratory illnesses. Infection is characterized by dry, scratchy throat, nasal congestion, malaise, and headache. Fever is minimal. Nasal discharge lasts 2 or 3 days.
50 Freestyle SCM Men 55-59 (2008)
# Name Age Club LMSC Time 1 Paul T Trevisan 57 SYSM Florida 25.16 2 Mike Tennant 55 OREG Oregon 25.94 3 Casey Claflin 55 TMM Florida 26.25 4 Wes Edwards 55 OREG Oregon 26.44 5 Greg J Shaw 57 NEM New England 26.51 6 Tate Holt 57 TAM Pacific 26.82 7 Edward Bell 55 SKY Kentucky 27.08 8 Larry Philbrick 56 OREG Oregon 27.14 9 James Thornton 56 TPIT Allegheny 27.16 10 Jim Clemmons 58 MAM Pacific 27.21
100 Freestyle SCM Men 55-59 (2008)
# Name Age Club LMSC Time 1 Paul T Trevisan 57 SYSM Florida 57.11 2 Mike Tennant 55 OREG Oregon 57.52 3 Phil L Dodson 55 IM Illinois 58.73 4 James Thornton 56 TPIT Allegheny 58.89 5 Jim Clemmons 58 MAM Pacific 59.06 6 Edward Bell 55 SKY Kentucky 59.52 7 George L Schmidt 58 GOLD Florida Gold Coast 59.69 8 Larry Krauser 55 HMS Inland Northwest 1:00.77 9 Tate Holt 57 TAM Pacific 1:00.92 10 Robert H Wilson 57 NMMS New Mexico 1:01.52
200 Freestyle SCM Men 55-59 (2008)
# Name Age Club LMSC Time 1 Phil Dodson 55 IM Illinois 2:06.97 2 Jim Clemmons 58 MAM Pacific 2:07.78 3 James Thornton 56 TPIT Allegheny 2:11.98 4 Kevin M McCormack 56 SYSM Florida 2:12.11 5 Edward Bell 55 SKY Kentucky 2:12.34 6 Rick B Walker 58 SYSM Florida 2:12.77 7 Mike Tennant 55 OREG Oregon 2:14.83 8 Mike Pendleton 56 OREG Oregon 2:15.48 9 Steve Heck 59 KAMS Gulf 2:16.57 10 John Needham 55 WM Metropolitan 2:18.44
400 Freestyle SCM Men 55-59 (2008)
# Name Age Club LMSC Time 1 Jim Clemmons 58 MAM Pacific 4:35.22 2 Larry Krauser 55 HMS Inland Northwest 4:36.79 3 Phil Dodson 55 IM Illinois 4:37.61 4 James Thornton 56 TPIT Allegheny 4:40.15 5 Alan Bell 58 PNA Pacific Northwest 4:47.22 6 John Needham 55 WM Metropolitan 4:49.81 7 Mike Pendleton 56 OREG Oregon 4:50.38 8 Fred Ferroggiaro 55 TOC Pacific 4:51.40 9 Edward Bell 55 SKY Kentucky 4:52.41 10 Frank Thompson 57 MICH Michigan 4:56.74
400 Individual Medley SCM Men 55-59 (2008)
# Name Age Club LMSC Time 1 Jim Clemmons 58 MAM Pacific 5:13.35 2 Hubie Kerns 59 VCM Southern Pacific 5:30.41 3 Robert V Brown 56 AWJ Georgia 5:37.71 4 Mike Tennant 55 OREG Oregon 5:38.39 5 James Thornton 56 TPIT Allegheny 5:47.02 6 Steve Heck 59 KAMS Gulf 5:53.73 7 William J Geoghegan 58 CONN Connecticut 6:06.97 8 Charles F Holum 56 CMS Colorado 6:12.97 9 James B Lucas 58 LAAC Southern Pacific 6:21.49 10 Don R Perry 55 ARIZ Arizona 6:25.54
It is finally over. My first event of the day went really well. Not a best time but very close for not being tapered. Went 1:29.26 only the 3rd time under 1:30 for the 100 Breast. Much better than my 50 Free which was 30.68 It is amazing how much difference between last week and this week.
Perhaps the best part of the meet was watching one of my 11 year olds swim her first 1650. She is the one I actually feel I can teach best since I have become a distance swimmer too. She took her 1650 out 22 seconds faster at the 1000 than the time she did on Friday night for the 1000.
Even when I don't do a best time I still can learn something from every race.
1) 400 Free Warm-up
2) 5 X 200 Free on 3:45 (swim 150-stop 5 sec then sprint last 50)
3) 8 X 100 on 2:00 alt Free/IM
4) Super 500 (25's done Fly-all int 30 sec based)
5) 6 X 50 on :50 all free for me
6) 200 back cool-down
We dried of quickly, threw on running clothes and ran 4 miles. My buddy and I ran 31:50. I was out of gas at finish. Got a bad head-ache on the way home. Other than that it was a good workout---my lady greyhound state victory has inspired me!
Tomorrow is President's Day....that means the day off school! YIPEE!!!!
I have jury duty on Tuesday; I guess you call after 5:00 pm on monday to see if they need you.
I hope I get to do it, I've just always wanted to see what it's like.
400 easy free
50 2-1-2 fly drill
50 easy back
50 easy breast
2 starts with 25 sprints - 1 fly and 1 free
100 easy free
200 IM - 3:10.59 - I went 3:09.33 in November
Splits - 38.46/53.18/55.84/43.11
The fly was a second and a half slower than in November and did not feel anywhere close to as good.
Back felt pretty good and was 4 1/2 seconds faster than in November
Breast was horrible and 4 seconds slower than November. I don't know what happened there. I think maybe I didn't cool down enough after my 500 on Saturday and I didn't warm up properly this morning.
I tanked my turn in the free, jamming it and slipping. 43 seconds is just unacceptable since it's slower than I held in my 500.
Not a lot good to say about this event other than my backstroke felt much better than it ever has.
200 easy warmdown
2x50 easy to midpoint, accelerate and work wall, breakout and several strokes, easy into wall
100 very easy
50 free - 30:13
I had a good start and felt strong, but my wife said that I didn't rotate very much. I'll have to work on that I guess.:-( I looked back over my 50 free times and this is right in line with my slow improvement. In all fairness, I train more as a distance person or a middle distance person than I do as a sprinter. My speed is slowly improving, but it probably won't make big jumps without a change in training philosophy.
100 fly - 1:27.01
Splits - 40.06/46.95
I felt out of gas most of today, so I didn't have high hopes going into this event. I nearly scratched it after my 200 IM in fact. Julie talked me into doing it anyway. The first lap, I tried to take it out very easy and I felt okay, but the last couple of strokes on the first lap, I could feel the fatigue setting in. The last lap was an exercise in survival. I thought my legs were going to fall off the last 15 yards or so!!! Everyone says that I looked okay, other than shortening my stroke over the last 35 yards or so, but it felt like I was flailing! I'll keep working on it! And hey, I didn't drown or get DQed!
250 easy one arm fly cooldown.
Updated February 16th, 2009 at 03:48 PM by Iwannafly
(Add times and splits.)
well, i had to break this up a bit more than i had planned due to my training "vacation". i attended my first yoga class in months yesterday and it was heavy in arm balancing postures. needless to say, my arms were spent, my hammys were tight and my lower back stiff before i even got wet. i had a breakfast of espresso w/cardamom, greek yoghurt, aspirin and plavix and headed to the pool.
i knocked down a chocolate gu before starting.
20 x 25 fly on :30
50 free ez on 1:00
20 x 25 fly on :30
50 ez free on 1:00
10 x 50 fly on 1:00
100 ez free on 2:00
10 x 50 fly on 1:00
100 ez on 2:00
'nother 1/2 gu
8 rounds of:
1 x 100 fly
2 x 50 fly
4 x 25 fly
50 ez free
my arms didn't cooperate enough to push the base interval faster than 30 sec/25 yd but it felt good to check this workout off the list...
Back felt tight this morning so I opted for a swim versus a go on a cardio machine.
100-500-100 pyramid on 1:40/100
The back half began to weigh on me though, and I was not getting much rest but that's a good thing as it's a workout. Still held my stroke together and didn't have to pad the intervals.
5 x 100 K mod, board and fins 1 FR, 4 x FL.
Sun Feb 15th 2009
TRAINING for SPEED and STRENGTH
USA Swimming Austin Grand Prix Austin TX
Thursday March 5 - Saturday March 7, 2009
18 days away
Meet format: Short Course AM, Long Course PM
entered the following events
#05 100 Butterfly 52.63
#08 200 IM 2:00.32
#18 100 Backstroke 54.05
#24 200 Backstroke 2:21.04
#26 100 Freestyle 48.85
MEET: 2009 South Central Zone USMS Championships
Friday March 27 - Sun March 29, 2009
MEET: Masters Nationals
Fri May 8 - Sunday May 10
TODAYS SWIM PRACTICE
9:00 - 10:00
Bobby Patton coached
LCM in DALLAS at SMU outdoor pool
swam with patti, liam, david swenson, jason fink, & jim dolan
jay yarid was nice enough to lead me to the pool, saw mook rhodenbaugh & eddie sinnot
500 warm up
10 x 50 on 1:00
odds 25 dr 25 sw
even 50 fr easy
12 x 50
1 12.5 fast 37.5 easy
2 25 fast 25 easy
3 37 fast 12 easy
5 50 easy
6 x 50 on1:30 37.5 fast 12.5 easy
these were hard
25 fast for time
This is a tough one to log. I spent 3 hours at the gym this morning because I just could not get going. Here's what I did
200 BR (Long & Strong/Count Strokes)
200 BR Kick (no kickboard/stretch/count kicks - 25 yds in 5 kicks w/no pulldown)
2 X (5 X 50) BR @ 1:00 Desc
1-2 - emphasize glide
3-5 - hold under :40
**All fly with Zoomers**
200 FL (25 Left/25 Right/25 Breakout + 3 strokes/25 Swim) X 2
200 FL Kick w/kickboard
2 X (5 X 50) FL @ 1:00
1-2 (25 Left/25 Right)
3-5 Swim hold under 35
20 minute core/ab routine
Plyometrics (broad jump, lunges, one-legged jumps) for 30 minutes
3 X 15 for
Dumbbell overhead tricep extensions
This should have taken 2 hours, but I stretched it out to 3. I was extremely sluggish and out of sorts.
Maybe tomorrow will be better.
OK..so I've always had it out for this holiday. It's completely made-up and a ruse to extort money from poor bast&!rds who already have too many obligations as it is. So I'm supposed to purchase a card and/or flowers and/or candy for my mother, aunt, ex-mother in-law (don't ask), daughter, fiance, son (he's nine), ex-future step kids (explained below), etc., etc. Seriously, the price of flowers in the week leading up to this "holiday" quadruples...and you thought you were only getting screwed at the pump (oh yeah, we're not getting screwed at the pump anymore but our children just went a trillion dollars more in debt).What the heck, I can spend $300 on candy that's going to make everyone fat, flowers that will die, and sentiments written by someone else!..but I digress.
And I haven't even told you about the special wonder that heightens the "specialness" of this V-Day. My fiance (with whom I live) and I decided to split last weekend. (Thus, the ex-future step kids. Yes, its a mess) I'm devastated but determined to channel all energy (positive/negative) into my swimming. In the meantime I'm finding myself strangely compelled to look for a Hallmark card that fits this occasion (they seem a little short on stock for the "You're a Wonderful Person...NOW GET OUT!" cards) I think all the emotional stress of my personal struggles settled squarely upon me this morning (see workout blog).
Since I'm going back to single (and bachelor) fatherhood, I'll need to be very opportunistic about working out. I haven't figured out how to squeeze in workouts on the days I have the kids. I'm going to have to find a lunchtime swim somewhere.
Sorry, I digressed again. I suppose the point (and the reason for the French Knight (pronounced k-ni-git) reference, is that if they insist on holding their little holiday a mere seven days after I break up with someone, I reserve the right to poo-poo and boycott it.
Merry Valentines Day (or whatever)!
NOVA of Virginia Aquatics Center (SCY)
600 free, alternate 100 swim, 50 kick.
2x50 easy, accelerate from flags and work turn and streamline.
I went 7:00.94 in my 500 free. The timer did not get reset between heats, so there were no splits for my heat. I felt strong the whole race and tried to keep a good catch. I intended to count strokes for at least a few of the lengths, but I never remembered after any of my turns. This is nearly 15 seconds faster than my best, which was at this meet last year. I was happy with the time.
300 easy warmdown (hindsight being 20-20, this was probably not enough)!
Updated February 15th, 2009 at 05:49 PM by Iwannafly
Blogging from my iPhone, which usually means typos, as it has a mind of it's own.
The highlight of my day was the event I least expected to bust out a time in: 50 free. Just goes to show you, you never know what event will be "on" especially with unpredictable 50s.
100 IM: 1:04.1
Previous best was 1:06.8 in Austin. This was about what I expected to go based on my time from Rutgers. Had completely lopsided splits as usual. Out in 28.7. My heels kept popping out of the water in the evilstroke. Turns were slow as usual. Without remedial evilstroke help, this might be as fast as I can go. Everyone faster than me in this event can rock a 50 evilstroke. Still very happy as it's 2.7 seconds faster than my previous best.
50 free: 24.94
I was thrilled!!!! Previous best was 25.5 from the Sprint Classic in a B70; went a 25.99 in Austin. So this was a big drop. Had a sub par turn, but turnover felt good. This seems like a pretty big breakthrough for me. I was so shell shocked when I looked at the scoreboard, I had to ask the timers what my time was.
50 fly: 27.2
Meh. Wanted to go 26.9. Did everything wrong: two bad breakouts, bad turn, and too close to the lane line. Friend thought I might have nicked it. Not sure what happened on the turn. Didn't have my feet set well and got a bad push off/streamline. Or, who knows, maybe I was hungry from skipping lunch. 50s are tough, you have to execute perfectly, especially in SCY. Since I rarely go off a block, this is a problem. This is why I vastly prefer meters to yards. No big deal, though, I'll give it another whirl at Zones. Right now, it's a PB with correctable mistakes. I think I have good fitness and raw speed, it's the technical aspects of my races that need work.
Not sure about the officiating at the meet. I asked about getting a split request in my 200 back. They looked at me as if I was from Mars, didn't know anything about forms and didn't know the rules. I had thought this was commonplace based on all the people I see getting official times from split requests ... Doesn't inspire confidence in me, especially after the 50 fly fiasco. Why do so few officials know the USMS rules?
In any event, I may not get to swim it. I hadn't focused on the fact there is a time change between here and Atlanta when I booked my flight. I may have to scratch this event to catch my flight. Really bad planning on my part. May try to squeeze it in, but it will be close. Will play it by ear.
Had my usual meet insomnia last night. Would really like to go to sleep before 3:00 am. Got a lot of sleep the last two weeks, so that may have to suffice.
Updated February 15th, 2009 at 11:53 PM by The Fortress
After a long day I am just plain bushed. I almost prefer a full day with 5 events each day, most in best times is less tiring than coaching and trying to race while being on call at the hospital and having a system go down. Thankfully I was able to see the last 2 races my kids had before having to pack up and go to work.
From a meet perspective I was not too surprised that my times were off. Only swam the 100 Free and 100 Back. Died at the end of each race and my feet started hurting by the end of the meet. The best thing was seeing my son take 8 seconds off his 100 Free and 7 seconds off his 100 Back. The kids on my team all did well too, dropping lots of time and having lots of fun.
I was signed up for the IU master's meet today in lovely Bloomington's, IN. I decided NOT to go due to lack of motivation and no one to go with. Instead I had a great NASTI workout, then traveled down to the IUPUI natatorium (home of 2009 LC master national meet) to watch my favorite swim team (Carmel High School Greyhound Girl's) win their 23rd consecutive high school state championship! What a great meet! CHS girls garnered 2 national records: 200 medley Relay-1:41.68, and 200 Free Relay-1:32.75! They advanced multiple swimmers in all finals. Their winning score is the highest total points ever scored in a state championship-427.(I,m not sure if that's national or state record?). Talented Stanford bound senior Jessica Hammes won the Mental Attitude Award!
Here are a few times/places for CHS:
200 Med. Relay 1st-1:41.68 natl. record j hammes, l stauder, d mason, m detro
200 Free- 1)l mason 1:48.99 2)r sheets 1:50.46 3)c marshall 1:54.22
200 IM- 1)t regan 2:01.83 7)m jex 2:07.63 10) l kramer 2:08.48
50 Free- 1) m detro 23.47
100 Fly- 2) j hammes (phelps-like finish w/1st)
3) r sheets 55.53 5) d mason 56.19
100 Free- 3) t regan 50.91 5) l mason 51.28 6)m detro 51.53
500 Free- 1) l jordan 4:53.95 2) Ramsey 5:01.65
9) c marshall 5:06.43
200 Free Relay- natl. record 1:32.75 detro, l mason, j hammes, t regan
100 Back- 1) j hammes 55.29 7) m jex 57.16 8) l jordan 58.79
100 Breast- 2) l stauder 1:02.84 11) shaheen 1:07.02
400 Free Relay- 1) 3:24.22 marshall, l mason, sheets, regan
This was so exciting. My oldest daughter Lindsay was on the team when they won #'s 17, 18, 19, and 20. My youngest daughter swam with all these great girls till she turned 12, quit swimming, and became a XC/Track runner.
Carmel girls now own the national record for # of consecutive state championships for a girl's team. A boy's hs swim team from Hawaii holds the all-time national record for the greatest # of consecutive state titles for any sports team. The record is 25......I think the CHS girl's will be gunnin' for it in the next couple of years!
OKAY, now my workout: the water felt great today, and I had 2 of my favorite people to swim with in my lane today!
1) 700 Freestyle warm-up progressive-building pace
2) 10 X 125 Freestyle on 2:30 (lots of rest so we swam pretty hard)
3) 8 X 75 IM Roll on 1:30
4) 8 X 50 Freestyle on 1:00
5) 300 backstroke cool-down
I found a meet in Milford, Ohio the end of the month and they have a 1,650 Free. I'm going to try to go to it!
HAVE A ROMANTIC VALENTINE'S DAY NIGHT!
SCY, with Carrie
1 x 200 swim free
1 x 400 reverse IM alt. kick/swim/25
1 x 200 pull back
6 x 50 choice alt. drill/build/25 on 1:00
1 x 100 free on 1:40 (went 1:23)
4 x 100IM on 2:00 (went 1:40->1:34)
2 x 100 free on 1:40 (ave 1:23)
3 x 100IM on 1:55 (went 1:36->1:32)
3 x 100 free on 1:40 (ave 1:24)
2 x 100IM on 1:50 (went 1:34 on both)
4 x 100 free on 1:40 (ave 1:25)
1 x 100IM on 1:45 (went 1:31)
1 x 200 did a mix of DAB, easy kicking and easy free
So for Friday, Sat and Sunday I am not really out of the pool, just under the pool. Another wonderful way to stay close to my dophin roots, so whose complaining?
I seemed to have strained my hamstring, very annoying. Any suggestions? What is the best way to incorporate a stretching routine into my workout. I don't have a ritual and I know it is really important...especially rotator cuff stretches. I remember reading an article about the 41 year Olympic winner and she actually hires people to stretch her! She stretches hours a day and especially before a race.
Can't wait to hear how everyone does at their meets this week-end.
Updated February 14th, 2009 at 12:27 PM by flippergirl
Hit the gym before the swim:
Used a dual cable pull thing, which made it nice to simulate FR, FLY and BK strokes.
Chops Up 8x20, 3x
Chops Down 8x20. 3x
Fly 5x20, 5x22.5
Back 5x10, 5x12
Lat Pull down 8x80, 6x100, 5x120
Lat Press (w/dumbbells) 8x20, 6x25, 5x30
Curls 20x35 (dumbbells)
Leg Press 8x280, 6x370
Laid on back with 10 lb Medicine Ball, over body throw to a mini trampoline set at an incline (so the ball would return), did about 15 reps.
Thought I would try one of Patrick Cantrell's All Pain All Gain w/o's, I had to trim it down due to time, getting dark, work tonight....
Used Thursday Feb 12, and completed;
Warm 200 Swim, 200 IM Drill, 200 Swim(I pulled), 200 Kick.
3x150 FR, 3x100 stroke, 3x50 K
2x150 FR, 2x100 stroke, 2x50K
1x150 FR, 1x100 stroke, 1x50K
Strokes were BR, BK and FLY
I skipped a 10x50K (Odds FR, Evens Choice) and 10x50FR descend 5 to fast, ascend 5 to ez 1:10
(really wanted to do the 10x50FR!!!)
The slowest time called in the workouts were2:45 on the 150, 2:00 on the 100's and 1:10 on the kicks.
2:45 was way too much for 150 FR, 2:00 was better. 100 on 2:00 was good for my BR, still learning the Breast-kick.
Backstroke; still getting used to looking straight up at the moving clouds.
Fly; struggling with timing. I have a bad habit of coming up to breathe near the end of the pull.
Improving on the BR kick.