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  1. July 6 Workout

    by , July 6th, 2009 at 08:55 PM (Elise's Fitness Fun)
    A full day of working and taking my son to the movies. Nutrition was still lacking today, but was not quite as bad as this past weekend. My lunch was popcorn at the movie Up. Definitely a very cool movie and something all ages can relate to and enjoy.

    Hit the pool this afternoon for a swim workout:

    400 easy free to warm-up

    4 x 50 kick on 1:15

    1 x 400 free pull with paddles

    20 x 50 on :45 - first 10 did free; second 10 did back with paddles

    4 x 100 dolphin kick with board (no fins) on 1:30

    100 easy

    2500 SCY

    I was suprised I could make 4 on 1:30, especially after my run last night. I actually held about 1:25. Gives me hope that I am starting to recover better.

    Updated July 8th, 2009 at 10:59 PM by elise526

  2. Carpets, Girl Cave, and Christian Scientists!

    by , July 6th, 2009 at 07:22 PM (Swimming, Life, and Other Stuff!)
    I took today off swimming. I worked hard 5 days in a row; shoulders ached last night in bed, so it was a great call!
    I was going to run tonight but I had my oldest daughter (Lindsay) over to clean the carpets in my house and as she finished we had a glass of La Crema together. (It's weird when your kids are old enough to drink with you)
    I'm really not a lush, alcoholic, (or creeper) but I am on vacation so if I want a glass of wine at 4 pm I'll do it!

    The "girl cave" is coming along quite well. After price shopping I decided to use "only" stuff I already have or can purchase at a garage sale.
    I had an older denim couch in my garage that I was saving for anyone who wanted it. I washed it up and placed it in the cave. I sewed up some nifty accent pillows with some leftover quilting fabric I already had. I'm going to go to some garage sales Thurs. and Fri. to find a craft/sewing type table (hopefully) to set up. (I may have to get this at IKEA, but they're pretty cheap) I had an old rug I cleaned up too! I really need a flat screen for the wall; I will probably have to buy that at an electronics store. I think I can get one of lesser quality that would be alright for around $500.00. I can't wait to go in there and read, vegitate, and get happy!

    On a previous blog which I titled "I should be a Christian Scientist" I never really explained why I felt that way. I think I was explaining why I felt motivated to go to the pool and workout hard, swim in meets, and blog. (I am not or never have been a world class swimmer). I would love to be a #1 ranked swimmer (I am kind of a geek) and I will always work hard to be as good as I can be, but bottom line I just have no talent.
    Anyways.....I should be a Christian Scientist because I hate to go to the Doctor! I rarely go. Most Physicians are totally about sickness and really never delve into wellness(not getting sick!).
    My goal is to try to remain medicine-free as long as possible! Swimming seems to help the mental, cardio, and keep blood lipid profiles in healthy check too! I would much rather swim hard 8 hours a week than take prescribed to me by a professional who doesn't seem to understand the value of raising the heart rate, sweating, and feel'in a little pain.
    "If you don't take care of your body where will you live?"
    Sorry to ramble about non-workout type things but I felt like I had to straighten up statements from my previous blogs.
  3. Sarasota Y Sharks Masters 5:30 Workout -7/07/09 - LCM

    by , July 6th, 2009 at 02:40 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    8 X 200
    4 on 4:00
    4 on 3:30

    4 X 100 kick 2:30
    4 x 50 kick 1:15

    6 X 150 3:00
    stroke/free/stroke by 50

    8 X 100 2:00
    odd: easy
    even: fast

    10 X 50
    odd: Blocks, sprint 20/easy in
    even: Push, build to race finish.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Monday, 7/6/09

    by , July 6th, 2009 at 01:56 PM (A comfort swimmer's guide to easy swimming)
    Masters LCM Nationals is 4 weeks and 3 days away

    SCM, Solo
    (Workout buddy can't get out of )

    200 swim free
    200 kick choice
    (did this in rev IM order, free and breast w/ board; back and fly on my back, no board)
    200 IM drill
    (except for breast, I do mostly 1 arm drills on these. On breast I do 25 with flutter kick then 25 with dolphin kick)
    200 pull no free
    (did backstroke w/ buoy only)
    4 x 50 on 1:05 alt. drill/build by 25

    (did one each stroke)

    swim 3 x 200 free on 3:30 descend 1-3

    (just barely descended these, went 3:16-3:14-3:12)
    30 sec. rest
    swim 4 x 25 free FAST on :35

    (these were around 18±)
    1:00 rest

    swim 3 x 200 IM on 4:00:
    (survival swim, 3:40, 3:48, 3:55)

    30 sec. rest
    swim 4 x 25 (1 of each) FAST on :40

    (fly-:19, back ±:20, breast :26, free :19)

    kick 6 x 50 on 1:15:

    (did 2x flutter w/board, dolphin on back, fast flutter on back)

    100 easy swim down

    Total: 2800 meters

    I'm still very sore in the quads and hamstrings from the 5k "fun" run I did Saturday. I guess if I ever do another one I should probably do a bit of training to get ready for it.
  5. Mon Jul 6th 12 days till zones, Pain pain pain go away

    by , July 6th, 2009 at 12:35 PM (Ande's Swimming Blog)
    Mon Jul 6th, 2009

    Ouch, I hurt my right shoulder yesterday, it's a sharp intense spasm sort of pain in my outer right delt in front of the arm pit


    6:00 - 7:30
    Whitney Coached
    TSC main pool
    swam with todd & tyler next to chris, nate larry & ned
    dove in 6:36

    Warm Up
    assigned 3 x 400 sw, p, k
    did: missed first 400's
    triggered yesterday's pain again when I swam freestyle, right from my first freestyle stroke,
    during the recovery, it's very distracting.
    so I warmed up with kick & left arm fly drill
    went around 600

    assigned: 8 x 150 on 2:20
    did: 8 x 100 (couldn't swim free, so I kicked & did left arm fly drill)

    assigned: 3 x 300
    did: 3 x (100 k 100 skip 100 k)

    4 x 50
    discovered I could swim slow backstroke without pain, tomorrow I'll see if I can do faster backstroke

    whitney cut the practice short for swimmers going to zones

    all I can hope and say
    is pain pain pain go away


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

    Who's coming

    12 Days away

    Entered the following events

    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    400 IM
    50 Br
    200 FR
    100 BK
    50 FR
    Swim Workouts
  6. Ugly, ugly, very ugly

    by , July 6th, 2009 at 11:18 AM (Of Swimming Bondage)
    In one of my daughters' more snarky books, there's a repeated scene where the other kids laugh at the main character's ponytail, chanting, "Ugly, ugly, very ugly." (Fear not, the main character gets her sweet revenge) If the other guys in my lane and Coach Laura were honest about my swimming this morning, that's what they would've chanted. Though I was painfully slow and the water temp was rumored to be at 87 (it was hot, but I think more like 84), it felt great to be back in the pool, with a goal in mind and a brand new pair of goggles enabling me to clearly see when I was about to be lapped by the lane leader. The workout in LCM:

    • 1 x 500: warmup, swim-kick-pull-swim-kick
    • Main set #1: on 1:30/100 base (roughly)
      • 1 x 800: negative split
      • 1 x 400: 200 free easy - 200 IM hard
      • 1 x 400: negative split
      • 1 x 200: 100 free easy - 100 IM hard
      • 1 x 200: negative split
      • 1 x 100: easy

    • Main set #2:
      • 1 x 400: negative split, pull
      • 1 x 200: 100 free easy - 100 IM hard
      • 1 x 200: negative split, pull
      • 1 x 100: easy

    • 4 x 50: kick on 1:15, #1 12.5 fast / 37.5 easy, #2 25 fast / 25 easy, etc.
    • 1 x 100: warm down

    TOTAL: 3,800 LCM


    • The set written above is what was intended. On the two main sets, I just swam to get through them. No negative splitting or hard for me today.
    • Today is Decaf Day #2 and will likely be my hardest day given that I'm back to the office and doubly tired from getting up early and the swim. If I can make it through today, I should be able to handle the rest of the week.

    Updated July 7th, 2009 at 10:05 AM by pwb

    Swim Workouts
  7. 7/6 5:30am LCM

    by , July 6th, 2009 at 08:37 AM (FREEDom)
    Swam solo. Water was warm again.

    This is a bit of a middle taper workout. I'm swimming in the St Pete Masters LCM meet next weekend. I've entered the 50, 100, 200, 400, and 1500 free, and 50, 100, and 200 back. The 1500 and 400 and the first events on Sat and Sun, respectively, so they may wipe me out for the other events. I hope I swim better than I did today. I'll continue to ease up the rest of the week, since this may be my only LCM competition this year.

    Warm up [600/600]
    600 choice

    Set 1 [600/1200]
    4 x 50 on 1:00 drill
    1 x 200 kick/swim by 50
    4 X 50 on 1:00 BUILD

    Set 2 [800/2000]
    2 x {
    1 x 200 on 3:15 -- pull, no paddles w/ snorkel
    4 X 50 on :45 desc 1>4
    Set 3 [1400/3400]
    4 x 200 on 3:30 broken w/ 10 sec rest

    1. 50-50-100
    2. 50-100-50
    3. 100-50-50
    4. 50-50-50-50

    4 x 100 1:50 broken w/ 5 sec rest

    1. 25-25-50
    2. 25-50-25
    3. 50-25-25
    4. 25-25-25-25

    4 X 50 on 1:00 choice easy/hard by 25

    Set 4 [400/3800]
    2 X 50 on 1:30 FAST
    4 X 25 on :45 FAST

    200 EASY
    Tags: taper
    Swim Workouts
  8. Monday 7/6 - Back to the grindstone

    by , July 6th, 2009 at 07:45 AM (Mixing it up this year)
    I really had no motivation this morning but still trudged on thru my workout. Shoulders still somewhat sore from Friday which was awesome.

    I will need to work on the trigger points that have not yet released.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 FAST
    5x100 @ :05 Back kick drills
    5x100 @ 2:00 w/paddles as 50free/50back
    800 Free w/paddles & bouy for time 12:38
    200 alternate 50free/50back
    500 Free as 50swim/50drill

    Total 4000 meters

    Got in for a short 250 yards this evening before they kicked us out for thunder.

    Updated July 7th, 2009 at 06:45 PM by Donna

  9. July 6, 2009 Practice

    by , July 6th, 2009 at 07:29 AM (TJ's Blog of Slow Swimming!)
    11:30 to 12:30 at the Röthelheimbad pool (LCM) with a 20 minute walk each way to get there and back.

    600 fr - 100 swim/50 drill
    Main Set:
    4 x 50 fr build 1:00
    6 x 100 fr desc by 2s 2:00
    4 x 50 fr build - 6 beat K 1:00
    2 x 50 fr all out 1:00
    1:00 Break - 1700
    100 – 50 fl/50 bk 2:30
    100 – 50 bk/50 br 2:30
    100 – 50 br/50 fl 2:30
    200 ez

    It is time to quit whining about how it is not as convenient to swim here as it was back in Lynchburg. If I want to keep improving, I just have to do it. It has been 13 days since I last dove in and I felt it today. I worked more on 'feeling' the water with a good catch and accelerating my body with each pull than I did about times. I made all my intervals, but I certainly wasn't lighting up the pool with speed!
    Swim Workouts
  10. My Three Day Celebration and Fall

    by , July 5th, 2009 at 10:21 PM (Elise's Fitness Fun)
    When a holiday comes, I celebrate the day before, the day, and the day after. That is what I did with the Fourth. I had a wonderful time watching my son and his friends react to the fireworks and play in the pool. We even let off some of our own fireworks.

    In my three-day celebration, I have seriously fallen off the good nutrition wagon. For the last three days, my diet has consisted of a steak sandwich, pizza, chips, diet coke, and alcohol. I feel like I need to go into a 5 day detox program to repair the damage done to my poor body.

    I was feeling quite lazy today and looked for all kinds of excuses not to work out - bad weather, company, the need to grade papers. When the weather cleared up, the company left, and the papers were graded, I realized I had no excuses left. This evening, I headed out for a 3.7 mile run. Felt pretty good. I decided that even the short treadmill work that I did the other day helps my form and stamina.

    Well, I'm off to watch the finish on Stage 2 of the Tour. Always amazing.
  11. Sunday July 5: the day my Nano died

    by , July 5th, 2009 at 09:09 PM (aztimm's training blog)
    Warning: a bit long-winded post

    Got out for what I thought would be a normal run this morning. Originally was going to start around 6, but my headphones weren't working, so went back in the house, got another pair. That should have been a sign, but I ignored it. After that, things seemed mostly normal for the first few miles of my run. I stopped around 2 miles in for a quick restroom break, and refilled my water. Continued on the canal path to Warner/Gilbert. I was listening to Falco's, "Rock me Amadeus," when suddenly my iPod or Nike+ finished my run. Told me something like 4.25 miles completed, the pace, calories, the whole thing. I just thought it was very odd, as I didn't press anything or touch the iPod in any way. Stopped briefly at that water fountain, and again refilled my bottles.

    I continued on, crossing both streets, going NE. Once back on the canal path, I tried messing with my iPod again, but Nike+ seemed locked up (wouldn't do anything, said something about needing a receiver). So I thought I'd just listen to music. It finished, "Rock me Amadeus," then my iPod stopped again. This time there was nothing....just completely dead. Again, after looking at it for a while, I eventually decided to just plug my headphones into my iPhone that was in my pocket. I did that and continued on up, and up...past where I ran last week, then to Baseline Rd, and I continued to the US-60 underpass, where I turned around.

    This is where things got very messy. I remembered stopping to refill my water somewhere between Guad and Baseline on the way up, so I stopped there again on the way down. Before I knew it, I was nearly out of water again, and still had a mile until that Warner/Gilbert intersection (the next fountain). So I thought I'd just walk a little....which turned into much more than I wanted.

    Eventually I made it to that fountain, only it was very hot to the touch (a metal fountain in the direct sun, no shade), and the water coming out was also hot. I decided to just fill one bottle (big mistake) and continue on. Well I got maybe another 1/4 mile, then walked more. It was probably more like a walk/run at this point, but was able to run the last bit (maybe 1/4 mile) to Ray, where there's another fountain, and I filled 2 bottles (another runner came up and was waiting to use the fountain).

    After that, I don't think I really ran again more than maybe 20 feet at a time. I stopped at both (chilled water) fountains in the park at Chandler Blvd, then continued on, and eventually got home.

    I pulled some distances from the Salt River Project website; it estimates the distance around 8 miles each way (x2 would be 16), maybe a little more for diversions into parks, crossing the canal, etc. Overall it took about 3 hours to do this.

    The worst part was the heat; it was close to 90F when I started, and just shy of 100F when I finished. My sweat came and went; there were some times when I was just dripping, and others when I was completely dry (I know not good).

    After I got home, I tried messing around with the iPod again, but it appears a lost cause. While out running errands today, I picked up a new Nano (of course a different version, requiring a different armband), but my Nike+ adapter still works ok, as do my headphones. I got it all setup, put my Power Song back, etc.

    My weight is around normal now, but my body fat % (according to the Tanita scale) is way off, about 3-4% higher than normal. I think all this is due to being out in the sun and drinking more water than normal. Went out to breakfast, and the person I was with was wanting to sit outside, but I wanted no part in that. Been trying to stay inside and just relax much of the day. I've noticed things starting to get back to normal, especially as I've been eating during the day (and a milkshake helped).

    Anyway, I'll plan to swim with the team in the morning, but will hopefully take things a little easier. If I feel up to it, I'll do weights tomorrow night. Not sure if i wanna run on Tues though....certainly not the pace we've been going.
  12. July 5th

    by , July 5th, 2009 at 07:11 PM (Swimming, Life, and Other Stuff!)
    Tonight they will give the fireworks a second try; too much rain yesterday.
    It was cold and windy this morning for nASTI practice. The water temp was 74, the air was 60. I figure this is good practice for Big Shoulder Swim.
    Here's the workout: (I kinda did my own thing. I was cold and didn't want to stop alot. I swim faster long distance when I'm cold.)

    *1500 Swim (good and steady pace)
    *250 Swim Hard
    *5 X 50 on 1:00
    *200 swim with Paddles
    *4 X 50 on 55:00
    *150 swim with paddles
    *3 X 50 on 50:00
    *100 swim with paddles
    *2 X 50 Fly (rest 30 sec between)
    *100 Swim Backstroke
    *100 Free hard
    *100 Free easy
    * 20 sec rest inbetween the swims
    3,200 LCM

    I took an hour nap when I got home. I was cold, tired, and achy. After the nap I've had a great day!
  13. Sunday, July 5

    by , July 5th, 2009 at 06:08 PM (The FAF AFAP Digest)
    Took another day off yesterday. Feeling a bit under the weather. Mr. Fort was under the weather for awhile last week with fatigue, headache, fever, etc. So I think we both have/had a minor bout of flu or something. It is absolutely rampant in the area.

    Did go to the pool for a short swim today. Did stretch and do RC exercises yesterday.


    Warm up:

    700 variety warm up

    Main sets:

    8 x 100 @ 1:50
    50 single arm fly drill + 50 backstroke kick

    20 x 25 UW shooters on back w/fins @ :35

    50 EZ

    6 x (25 AFAP free + 25 EZ)

    100 EZ

    Total: 2450

    Swam another 400 or so with Lil Fort. She likes to dolphin kick.



    Yesterday (if I remember correctly)

    Breakfast: Ezekial toast w/peanut butter, blueberries
    Lunch: hamburger w/lettuce, tomato, onion
    (Hamburgers seems to be a staple of summer swim league and post meet outings)
    Snack: smoothie w/banana, strawberries, vanilla yogurt
    Dinner: grilled chicken, loads of veggies sauteed in olive oil
    Snack: blue corn chips & salsa


    Breakfast: omelet w/tomato, mushrooms & cheese, blueberries (while watching tennis)
    Lunch: salad w/veggies, mango
    Snack: smoothie w/mango, peach, blackberries and vanilla yogurt
    Dinner: steak, tomato & avocado salad, wine w/GF

    Smoothies: My kids are obsessed with smoothies lately. I find it a good excuse to serve up the fresh fruit with a dose of flax seed oil, whey protein, bee pollen and L-Glutamine mixed in.

    Updated July 5th, 2009 at 10:44 PM by The Fortress

    Swim Workouts
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout 7/06/09 LCM

    by , July 5th, 2009 at 05:10 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    4 X 100 free 2:00
    4 X 50 kick 1:15
    4 X 100 free 1:50
    4 X 50 kick 1:10
    4 X 100 free 1:40
    4 X 50 kick 1:10

    1 X 100 2:30
    3 X 50 1:15
    Swim the set 4 times through.
    Break between rounds.

    1 X 200 free 3:30
    4 X 50 descend 1-4 1:15
    Swim the set 4 times through.
    50's are choice.

    4 X 50
    From the blocks, 25 sprint/25 easy

    WARM DOWN: 4 X 50 easy 1:00


    Updated July 5th, 2009 at 05:24 PM by SharksMasters

    Swim Workouts
  15. Fully tapered, decaff'd & ready to roll

    by , July 5th, 2009 at 04:37 PM (Of Swimming Bondage)
    I'm back from my weeklong jaunt through the hotspots of the desert southwest with my kids -- 3 days houseboating on Lake Mead, 2 days riding rollercoasters & seeing a magic show in Vegas and 2 days camping in Flagstaff. I used my extensive knowledge of tapering to slowly wean myself off my caffeine addiction and am operating on day 1 today of being totally decaff'd. I can't say I feel remarkably different, but I'm aiming to go for 3 weeks and see how I feel/act/react. I also tried -- albeit less successfully -- to taper off the nightly wine or beer, but that was a bit harder, especially when I unloaded our houseboat in about 112 degree heat solo.

    No need to blog endlessly about the minutiae of the family vacation, but I did want to ask if anyone knows of OW events in Lake Mead? While the air temp got a little toasty, the water was clear and wonderful. I'd love to do a race there someday.

    Unlikely Fortress who exercised with wild abandon when she was out in Tucson earlier this year, I was slothful aside from the paddling around I did with my kids in the lake. I'd like to kid myself into thinking I'm just fully tapered, but my plodding 2,700 SCM swim at Lifetime today says otherwise. I'm back at Cactus tomorrow morning and will begin ramping up my training with all my focus on the SCM season.
  16. Sun July 5th

    by , July 5th, 2009 at 03:18 PM (Ande's Swimming Blog)
    Saturday Jul 4th

    went tubing in san marcos river
    super low flow had to do a lot of paddling
    there were times when I pulled my wife and her mom

    Sunday Jul 5th

    no swim practice,
    had a wild hair to go lift at World gym

    Lat press (on the first pull with one blue cord, I felt an intense pain in my right lat, so I stopped right there)

    Lat Pull 1 rep with 155 lbs right lat hurt

    bench press 8 x 135, lat did not hurt

    lifting 12 days away from a meet after not lifting for weeks was a really bad idea

    [ame=""]Don't do Stupid Stuff[/ame]
    Swim Workouts
  17. 7/4 9am SCY

    by , July 5th, 2009 at 01:14 PM (FREEDom)
    Happy 4th of July!

    No official workout, but several showed up after some e-mails. George wrote up the workout. Swam with George and Mike. Tara, Luce, Liz, Tom, Pam, Brenda, and Missy were there too.

    Warm up
    200 kick w/ fins
    200 pull
    100 choice

    Pre Set
    12 x 25 on :30, odds build, evens drill

    Set 1
    1 x 200 on 3:00 moderate
    3 x 100 on 1:45 fast
    1 x 200 on 3:00 moderate
    6 x 50 on :55 fast
    1 x 200 on 3:00 moderate
    12 x 25 on :35 fast. I swam 4 fr, 4 ba, 4 fr

    went 2:18, 2:15, 2:06 on the 200s
    went 1:02s on the 100s
    went :31s on the 50s

    100 easy

    Set 2
    4 x 50 on :55 "surf kick swim" - that's swimming w/ fins, but heavily overkicking, as if you're trying to bodysurf
    100 easy
    4 x 50 on :50 surf kick
    100 easy
    4 x 50 on :45 surf kick
    100 easy

    Set 3
    3 x 100 on 1:30 pull
    Focus on DPS. Swam 4 w/ Snorkel. I averaged around 13 strokes/25, slightly more efficient with the snorkel by about 1/2 a stroke. I was breathing every 3 on without the snorkel

    warm down
    200 easy
    Swim Workouts
  18. flog killed the blog

    yes the flog has made me less likely to post to this blog...but let me add a few notes and some other experiences and observations:

    week ending july 4:
    42677 yds total
    only got one double in on friday the 3rd.
    main morning lcm set was 2 rounds of 10x 200 on 3:00. i did these with art at the county pool.

    today at lake A this morning... 2.25 miles with willie at a pretty fast pace. we saw a 4+ foot timber rattler sunning on the grass after that swim while taking advantage of some early season blueberries!

    week ending june 27
    28868 yds total
    a light yards week... one day off post mashpee 5k and a 1200 meter pre coney island 5k friday.
    the 5k at coney island was great. i had a strong showing (3rd place) behind rondi davies and john acton. pretty strong current but a familiar course. good music, good beer, life is good.
    lots of photos and results at
  19. I Should Be A Christian Scientist

    by , July 4th, 2009 at 03:31 PM (Swimming, Life, and Other Stuff!)
    I've been reading the posts about master's swimmer's acting like triathletes; I didn't realize triathletes were bad. Where is Mr. Obvious when I need him?
    This long and immature posting has caused me to reflect on why I choose to spend time working out in the pool and swimming a few meets and ow swims. Do I think I might get a world record in my age group? (old women's) Do I think I'll become famous from the hot pictures I've posted of myself on my blog? Perhaps I might get an offer to create a workout book with all the cutting-edge workouts and ideas I post on my blog!
    Well the answer to all 3 of the statements above is NO! In fact my reflections have lead me to the following conclusions:
    1) I enjoy swimming in meets/races because I like a carrot dangling in front of me; it motivates me to swim with purpose and to attend practice regularly. My biggest competitor is myself and I am proud when I get a personal best no matter how it compares to others. (I like the social aspect of meets too!)
    2) I post a few pictures on blog because I like to see what the other bloggers look like so why not return the favor. I look forward to reading everyones blogs on a fairly regular basis. I feel like I know a few of you pretty well (at least in certain ways) and it's just fun to see if people look like they sound.)
    3) A blog is a great way to keep yourself organized, air your brain out, make peace with your thoughts, and just think out loud. Posting workouts doesn't necessarily mean you think they're just means that's what you did. I always hope someone will read mine and offer me a better way to do some of this stuff. I do like to read other folks workouts and steal or modify them to fit my needs too!
    With all that said I guess I will return to the pool tomorrow, and I will hold my head high a LC NATS no matter how slow (or ugly) I swim.
    Here are my workouts so far this holiday week-end:

    Friday A.M.-It just seemed like I got out of the water Thurs. night. I worked so hard Thurs. and felt no energy Fri. I forget what I ended up doing but it added up to 2,500 lcm. I made a vow to work hard Saturday.
    Saturday-Water cold (77) air cold, cloudy, rain.
    -500 warm-up swi,
    -4 X 200 Freestyle on 3:30
    -4 X ( 100 Choice,50 Free sprint, 50 Stroke sprint, 50 Free sprint). 100 on 2:15 and 50's on 50 (ugh)
    -200 Freestyle w/paddles and buoy
    -200 Kick (otter style w/fins)
    -2 X 200 IM slow, then slower
    3,100 LCM


    Updated July 4th, 2009 at 05:43 PM by Bobinator (i forgot something)

  20. 5K Fun Run today

    by , July 4th, 2009 at 11:30 AM (A comfort swimmer's guide to easy swimming)
    Somehow I don't think the words "fun" and "run" should be used in the same sentance.

    I am no longer a runner as I mentioned in the introduction to my blog. But during this past 6 months, occasionally I would get on the treadmill and run about a mile to warm up before doing my weight training.

    So this morning, on a whim, I decided to participae in a local 5k "fun run" just to see if I could run that far. It's been over 25 years since I ran this distance. I did it without walking, even on a very steep, brutal hill. Wasn't very fast, but I finished. I am a bit sore now, will probably be very sore tomorrow.