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  1. Mon Jun 29

    by , June 30th, 2009 at 01:32 AM (aztimm's training blog)
    Made it to swim this morning, and to the gym after work.

    6am swim workout with the team, ASU Rec Center pool, SCY
    --did 70 pushups and held the Plank for 3 min before leaving home
    --air temp was in the upper 80s, water getting warmer around 82F
    --had around 5 in my lane, and I went 2nd most of the set

    around 500 warm-up choice

    400 moderate free @ 6 min
    2 x 50 fly @ 1:00
    1 x 100 IM @ 1:45
    2 x 50 easy choice @ 1:00
    100 fast @ 2:00

    300 moderate free @ 4:30
    2 x 50 fly @ 1:00 (I did this back)
    1 x 100 IM @ 1:45
    2 x 50 easy choice @ 1:00
    200 fast @ 4:00

    200 moderate free @ 3:00
    2 x 50 fly @ 1:00 (I did this breast)
    1 x 100 IM @ 1:45
    2 x 50 easy choice @ 1:00
    300 fast @ 6:00 (I think we left early on the next)

    100 moderate free @ 1:30
    2 x 50 fly @ 1:00 (I did this free)
    1 x 100 IM @ 1:45
    2 x 50 easy choice @ 1:00
    400 fast @ 6:00 (came in around 5:05, the guy in front held me up)

    200 easy cool-down

    total: 3900 yards

    I felt pretty good as the set went on. Most of my fly is just 1-arm, so I felt I'd get more out of doing other strokes. I spaced out on one round and forgot about the 100 IM; was doing easy free, and saw the others turning at the 50. Oh well.


    Gym workout
    Calf raise machine: 2 x 12 x 45, 1 x 12 x 60
    Leg extension machine: 2 x 12 x 50, 2 x 12 x 60
    Leg press: 1 x 12 x 90, 2 x 12 x 140
    Bench press: 1 x 12 x each of 45/115/135, 2 x 10 x 155, 1 x 8 x 160
    Dumbbell chest flys, flat bench, feet on bench: 1 x 12 each of 37.5/45/52.5, 2 x 12 x 60
    Dumbbell chest press, flat bench, feet on bench: 1 x 12 each of 35/45/52.5, 2 x 12 x 60
    Shoulder press Hammer Strength: 1 x 12 x 50, 1 x 12 x 90, 2 x 12 x 110
    Seated row Hammer Strength: 1 x 12 x 90, 1 x 12 x 140, 2 x 12 x 190
    Lat pull down Hammer Strength: 1 x 12 x 90, 1 x 12 x 140, 1 x 12 x 190
    Lat raise Precor machine: 1 each x 12 x 60/65/70
    Hammer Strength abs crunch machine: 3 x 25 x 110
    Leg raises: 3 x 12


    Planning to run with my running partner in the morning. Hopefully the temp will cool off a little overnight....
  2. 6/29/09

    by , June 29th, 2009 at 09:27 PM (The Labours of SwimStud)
    Llifted weights around 2:30. Stretched and fell asleep on the mat for 15 mins.

    Swam at 6 LCM. First LCM workout with the group so I made a simple workout to figure our everyone's abilities and get used to the long pool.

    300 w/u

    4 times thru
    4 x 50 1:10
    2 x 100 2:20
    1 x 200 4:30

    300 c/d

    I ended up doing 2800 I had to help with lane lines and stuff.
    Categories
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  3. 1st official day of summer break!

    by , June 29th, 2009 at 06:58 PM (Swimming, Life, and Other Stuff!)
    I love being on vacation/break!
    I got up early and started on my project; I'm cleaning out the 5th bedroom and making it my girl cave.
    I am purchasing a permanent table for my sewing machine/crafts, and putting some kind of comfy reading couch in there for relaxation. I may try to get a small flatscreen for the wall too.
    I like this room, it's pretty basic but it has 2 sunny windows and reeks of calmness and zen. I'm taking a road trip to IKEA tomorrow to find what I need and finish it out!

    Swam solo today at Carmel High School Natatorium.
    I was under NO time frame. These type workouts are great! Here's how it went:

    -----Warm-up Set-----
    300 Freestyle Swim
    200 Kick (alt dolfin/flutter no fins)
    3 X 100 IM stretching it out
    -----main set-----
    *5 X 100 Freestyle on 2:00 interval
    *5 X 100 Freestyle on 1:50 Interval
    *5 X 100 Freestyle on 1:45 Interval
    *500 freestyle swim
    *20 X 50 (3 each stroke, 11 freestyle) all on 1:00
    -----Cool-down-----
    *4 X 25 Kick flutter afap (not sure why I did this)
    *8 X 25 Freestyle Easy with Finis Paddles, stretch and roll on :45
    4,100 scm
    My son, youngest daughter and I had lunch @ Noodle Company. After lunch we went home, sat around the pool for a couple of hours, then made chex mix snack. I love vacation!

    Has anyone done the Lake Canadaguia 2 mile swim.
    I kind of feel the whim to go do it. I am wondering how cold the water is. If it's below 68 I would not consider it fun.
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  4. Monday, June 29

    by , June 29th, 2009 at 04:30 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 variety swim, kick, drill

    Aerobic sets:

    10 x 25 shooters @ :35

    10 x 50 @ :55
    odds, kick
    evens, backstroke

    50 EZ

    Speed set:

    8 x (50 backstroke w/fins AFAP + 100 EZ)

    Went 25-25.5 on all

    100 C/D

    Total: 2800

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Now getting ready for our 3 hour Monday night meet ... It will be interesting to see how many incorrect backstroke turn DQs there are.

    I need to get myself signed up for Nationals and Junior Champs. Trying to decide what to swim, and whether to attempt the 100 fly, at the latter.

    Updated June 29th, 2009 at 09:56 PM by The Fortress

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 Workout - 6/30/09 - LCM

    by , June 29th, 2009 at 01:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 100 free 2:00
    4 X 100 kick 2:30
    4 X 100 50 stroke/50 free 2:00
    4 X 100 stroke 2:30

    2 X 300 free 5:00
    4 X 200 free>neg split< 3:20
    4 X 100 free>descend 1-4< 1:40

    3 X 100 stroke 2:15
    1 X 100 easy free 2:15
    Swim the set three times through

    WARM DOWN: 4 X 50 easy 1:00

    4800M
    Categories
    Swim Workouts
  6. Monday, 6/29/09

    by , June 29th, 2009 at 01:11 PM (A comfort swimmer's guide to easy swimming)
    Less than six weeks to go until Masters LCM Nationals in Indy!!

    SCM, solo. My workout buddy has been a real slacker lately, leaving me to do all this training on my own.

    500 swim free
    (I alternated free and back on this)
    200 IM drill
    300 pull breathe 3/5 by 50
    (swam with paddles and buoy)

    pull 12 x 50 on :55, make the interval by 5-7 sec... if the interval's too easy, change it.
    (with buoy only, odds free on :50, evens back on :55)

    6x around {
    (Didn't have blocks. I did these with zoomers from a push. Didn't get any times. did 1-2 fly, 3-4 back, 5-6 free)
    50 drill choice
    25 fast off blocks (same stroke as the drill)
    75 easy swim choice
    }

    kick 8 x 25 choice on :35, make the interval and relax!
    (did flutter kick w/board, was coming in around :28)
    did an easy 50 free after these


    Total: 2750 meters


    Afternoon swim
    SCM with Carrie

    Swim 200 free
    kick 100
    pull 100

    6 x 100 on 15 sec rest;
    odds drill evens kick

    swim 1000 (continuous) as follows; 200 moderate pace
    400 a little faster, 300 faster than previous, 100 as fast as possible.

    swim 12 x 25
    1-3 no breath free
    4 easy free
    5-7 sprint no free (did fly-back-breast)
    8 easy free
    9-11 sprint free
    12 easy free

    easy 50 cool down

    Total: 2350 Meters

    Updated June 30th, 2009 at 12:01 PM by poolraat

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    Uncategorized
  7. Mon Jun 29th, 2009

    by , June 29th, 2009 at 11:37 AM (Ande's Swimming Blog)
    Mon Jun 29th, 2009

    did not swim on Sunday, had a cold, stayed in bed most of the day

    have you entered zones yet? these folks have

    TODAYS SWIM PRACTICE


    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Chris, Nate, Tyler, Dan, & Todd Bartee the birthday boy, happy 40th!

    Warm Up SCY
    300 sw,
    300 p,
    300 k

    Main SET

    400 fr drag finger tips

    rest 30

    4 x 50 done 25 IM order fast 25 easy rest 30

    200 K on side went 3:01

    rest 30

    400 fr

    rest 30

    4 x 50 done 50 fast rest 30

    200 K on back

    rest 30

    20 x 50 on 1:00
    odds kick strong
    evens 4 breaths

    100 easy


    NEXT MEET

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

    Who's coming

    19 Days away
    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR


    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets

    Updated June 29th, 2009 at 02:25 PM by ande

    Categories
    Swim Workouts
  8. 6/29 SCY 5:30am

    by , June 29th, 2009 at 09:59 AM (FREEDom)
    Traveled to visit my folks, and swam this morning with my ancestral home club masters, Huntsville Swim Association. One of my age group coaches, Fran Norris, is still there as the Masters coach. She's been there coaching since before I started swimming, so at least 40 years I guess. Her son, Tim Norris, is the head age group coach, and has been coaching 32 years. I swam with him when I was a scrawny HS freshman just cut from the baseball team, he was a Senior leading the fast distance lane. He went on to be an All-American at Alabama in the mile.

    600 warm up

    6 x 100 on 1:30, as
    50 drill - one arm
    50 swim
    5 x 100 on 1:30 pull hyp br 3/5 by 50

    6 x 100 1:45 kick with fins

    4 x
    4 x 50 on 1:00 fl/ba/fl/ba by 50 (assigned IM order)
    1 x 100 on 1:30
    200 easy
    Categories
    Swim Workouts
  9. Monday 6/29 - That Evil Stroke

    by , June 29th, 2009 at 07:42 AM (Mixing it up this year)
    I tried, really I tried but my knee just hurt thru the whole thing. Atleast I know that I can get thru the 200 & 400 IM if I have to at Nationals but I won't be training any more breast kick, just pulling. The left knee jus hurt too much. But like my back which hurts off and on the activity has actually helped away from the pool so... Put up with the pain of swimming so that I can walk up stairs painlessly.

    500 Free every 3rd 25 breast skull
    500 Breast pull w/paddles & fins
    500 Free kick w/fins
    500 Breast kick w/breast fins this hurt the first 200 really bad but the last 300 was not so much
    5x100 @ 1:45 Free w/paddles & bouy
    5x100 @ 1:40 Free w/paddles & bouy
    500 Free every 3rd 50 non free did 1 breast, 2 back

    Total 3500 meters
    Categories
    Uncategorized
  10. Sun Jun 28 Long Run

    by , June 28th, 2009 at 07:47 PM (aztimm's training blog)
    Got out for my long run this morning. Been nudging my alarm clock a few minutes earlier each week...and got started just a little after 6am. Nike+ details--
    distance: 14.94 miles
    time: 2 hrs 8 min 43 sec
    pace: 8:36/mile
    calories: 1910

    Started out on my normal run going northbound along the canal. I was going to do a 2nd loop on the stretch between Ray and Warner. Then I got up to Warner, was about to turn around, and saw a biker continuing onward. I had never gone north of there...and thought what the heck. It requires a double street crossing, both Warner and Gilbert Roads, but once across, the canal trail was very nice. Gilbert has crossing lights at major streets. I wasn't sure how far up I'd go, for a while thought I'd turn around at Elliot, then decided to keep going to Guadalupe (just over 7 miles from the start). I half thought I'd continue up to Baseline Rd, so I could say I ran to Mesa. But that will wait until next week for a longer distance.

    Shortly after I turned southward (I think just after I crossed Lindsay Rd), a guy passed me on the other side of the canal, he was going just a hair faster. I kept him in my sight for 2-3 miles, but by the time I crossed Ray Rd I couldn't see him.

    I forgot that I linked my Nike+ with Facebook; whenever I synch a run on iTunes, it loads to Nike+, and subsequently goes over on FB. Anyway, while I was out doing some errands this afternoon, a few people commented on my run.

    This was supposed to be a faster paced run, but with the temp and humidity, that just didn't work. It was faster than last week, but I've done better without trying about 2 months ago. The temp was in the mid-80s when I started, in the low 90s when I finished. Humidity was around 30% when I started, but that goes down during the day.

    Should be a mostly normal week for workouts, that I expect so far at least. Planning to swim with the team in the morning, then lift tomorrow night.
    Categories
    Running
  11. Sunday, June 28

    by , June 28th, 2009 at 06:17 PM (The FAF AFAP Digest)
    Weights:

    bench press, 70 x 1 x 4, 80 x 3 x 8
    low row on machine, 100 x 1 x 10, 110 x 1 x 10, 120 x 1 x 10
    alternating hammers, 20 x 2 x 30
    ab machine, 100 x 1 x 15, 110 x 1 x 14, 120 x 1 x 15, 130 x 1 x 15, 140 x 1 x 10
    back extensions w/10 lb plate overhead, 2 x 15
    forward lunges w/20 lb weights, 2 x 20
    squat swing w/25 lb plate, 1 x 15 (this caused a twinge in the left scapular area, so I stopped)

    external rotators, 10 x 3 x 15, each arm
    seated straight arm dips for RC, 60 x 2 x 25
    prone scapular scrunches w/hand weights and elevated feet, 2 x 25
    arm extensions, 3 x 3 x 15 (front, V, side)

    10 minutes stretching

    20 minutes on ellipse machine

    Swim/SCM/Solo:

    Very short swim. Really exhausted from lack of sleep and misadventures of last night (see below). Focused solely on technique, no energy for any hard sets or fast swimming on my own.

    Warm up:

    600 variety swim, kick, drill

    Technique set:

    32 x 25s, done as

    16 x 25, 2 x through:

    1-4 UW shooters (scraped bottom a few times)
    5-8 easy speed fly, focusing on DPS and breakouts
    9-12 backstroke, focusing on breakouts
    13-16 breaststroke, focusing on pullout and breakout

    100 C/D

    Total: 1500 meters

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Not such a great night. Shortly after 9:00 pm, Mr. Fort gashed his calf muscle on some broken glass and I had to rush him to the ER. No nerve damage or trip to the OR, but 20 stitches. He won't be able to do anything for 2 weeks and can't run for perhaps 2 months depending on how it heals (can bike sooner, however). He is worse than me; he may need anti-depressants to combat the exercise deprivation. We didn't get home from the ER until 3:00 am. That's the third night in a row of going to sleep in the wee hours for me. I've been in a bit of a sleep deprived daze. Nothing compared to Mr. Fort's plight, but enough to keep me from being able to do any hard aerobic conditioning or speed work. Hopefully, I can catch up on sleep this week.

    Still feel like I got in a decent week of training after my wasteful tapering: 5 swims (14,300 meters), 4 gym sessions, 3 bikes and a couple very short run/ellipse sessions.

    Food:

    Food front had been pretty good the last few days. Eaten plenty of lean meat, fish, veggies, salads, fruit etc. I haven't eaten a proper breakfast in the last couple days, as I've had to dash out of the house. That is NOT a good thing.

    Kate Ziegler:

    Here's an article from yesterday's paper on Kate Ziegler revealing that she was "burned out" by the Olympics.

    http://www.washingtonpost.com/wp-dyn...062604005.html

    I've heard a rumor that she may join another team. A couple of the faster guys she trains with on The Fish are heading to college next year and she might be without training partners ... Perhaps she could use a change of venue, much like Hoff did?

    Updated June 28th, 2009 at 07:29 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Ellipse Machine
  12. Saturday, June 27

    by , June 27th, 2009 at 07:29 PM (The FAF AFAP Digest)
    Run:

    2 mile warm up run on the treadmill.

    Weights/dryland:

    Hammer hi row, 140 x 1 x 4, 160 x 1 x 4, 180 x 3 x 8
    goblet squat, 60 x 2 x 15
    rear delt fly, 40 x 1 x 4, 55 x 1 x 4, 70 x 3 x 10
    leg press, 330 x 3 x 10
    elevated crunches w/med ball, 3 x 25
    push ups, 2 x 25
    dead bug on bosu, 2 x 25
    hanging ab crunches, 2 x 15
    3 position arm extensions, 3 x 2 x 15
    external rotators, 10 x 3 x 15, each arm

    (I know I am forgetting something ...)

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Saw an unusual sight at a summer league meet today in the girls 8 & U 100 free relay. The girls swimming the first and second leg on our relay both took off at the gun and had a head on collision mid pool. Ouch! I felt really bad for the girl going second. Had I been stroke & turning there, I probably would have held her up or told her it wasn't her turn.

    On another note, my usually swimming averse Lil Fort uttered the words, "I love breaststroke." lol

    On the backstroke turn DQ front, there was small squabble about a child who turned onto his stomach but touched the wall first with his hand and then executed a flip turn. Under Wolfy's "the continuous turning action stops upon the touch at the wall," is this a DQ or not?

    Big week ahead -- summer league meets on Monday, Friday and Saturday. Friday is the Annual Vienna Relays where 8 of the swim teams in our town get together and duke it out with all kinds of relays -- free, medley, all the strokes, mixed boys and girls and mixed ages. Great fun.

    Updated June 28th, 2009 at 10:29 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Running
  13. Today is Saturday

    by , June 27th, 2009 at 06:14 PM (Swimming, Life, and Other Stuff!)
    It's still hot in Indiana! Today was another snot water swim. I did 3,100 lcm of slow swimming today. I claimed I was working on evf; it's easy(and almost visual) to grab thick snot water so it made sense to me.
    Tomorrow I'm doing a lake swim. If I'm not doing some type of semi-beneficial intervals I might as well go to Morse and just swim for 90 minutes. We always have good breakfasts on Dick's deck when we're done so I guess I'm there.
    Categories
    Uncategorized
  14. back in austin trained with longhorn

    by , June 27th, 2009 at 02:48 PM (Ande's Swimming Blog)
    Sat Jun 27th, 2009


    TODAYS SWIM PRACTICE


    scy
    7:30 - 9:00
    Whitney Coached
    TSC diving well
    swam with Chris, Brad, & Larry

    Warm Up SCY
    assigned: 3 x 300
    did: 400 free


    Main SET

    4 x 150 on 2:10
    done 75 fr 75 IM

    4 x 125 on 1:40
    done 100 fr 25 fl

    4 x 100 on 1:20
    done 75 fr 25 bk

    4 x 75 on 1:10
    done 50 fr 25 br

    4 x 50 on :50
    done with 3 breaths

    4 x 25 SDK fast on 30

    assigned 3 x 300 with fins
    did 2 x 250 with out fines

    3 x 300 fr
    done 100 fr aerobic 100 fr strong 100 fr aerobic


    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form
    Who's coming
    20 Days away
    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR


    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets

    Updated June 29th, 2009 at 02:20 PM by ande

    Categories
    Swim Workouts
  15. Wed Thu & Fri

    by , June 27th, 2009 at 02:33 PM (Ande's Swimming Blog)
    Wed Thu & Fri

    Jersey City
    Westin on Washington
    has a indoor 20 yard pool

    swam 15 to 20 minutes each day
    easy free, one arm fly, SDK & fly kick on side

    did what I call "keepin the feel"

    Updated June 27th, 2009 at 02:54 PM by ande

    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 Workout - 6/29/09 - LCM

    by , June 27th, 2009 at 02:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    2 X 100 2:00
    2 X 200 3:40
    2 X 300 5:00

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

    1 X 300 IM 6:00
    4 X 50 fly 1:15
    1 X 200 IM 4:00
    4 X 50 back 1:15
    1 X 100 IM 2:00
    4 X 50 breast 1:15

    4 X {3 X 100 Free
    Swim #1 moderate, #2 build, #3 fast
    Round 1: 2:00
    Round 2: 1:50
    Round 3: 1:40
    Round 4: 1:30
    We were unable to do this set on Saturday for undisclosed reasons. So...we'll do it today.

    6 X 50
    odd: from the blocks, build to fast.
    even: easy

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  17. Saturday 6/27 - Relaxing stroke work

    by , June 27th, 2009 at 01:25 PM (Mixing it up this year)
    Today we had a relaxing day at the Y. The girls and I had a nice swim and worked on our normal drills so not much yardage just quality.

    500 Free
    10x25 Fly drills last 2 swim
    10x25 Back drills last 2 swim
    10x25 Free drills last 2 swim
    10x25 Breast drills last 2 swim
    100 Free

    Total 1600 yards

    Updated November 26th, 2009 at 05:33 PM by Donna

    Categories
    Uncategorized
  18. 6/27 Bike and Swim

    by , June 27th, 2009 at 01:14 PM (FREEDom)
    7am bike ride, first time at San Antonio, Florida, that is. "San Ann" is known for its hills. Yes, there are hills in Florida if you know where to look. Its about a 30 min drive from my house.

    I was supposed to meet a tri buddy Mark there to show the route, but he never showed. I did see some other friends Merit and Annie, and was going to ride with them but they were departing at 7:30am, so we hooked up with some other guys.... who were also waiting for Mark. So we took off. Rode with Stan, Phil, Dave, and Sam, some other tri guys around my age.

    Very nice 39mi ride, with some nice hills. I did not push it too hard since I had not ridden since early in the month, and did not know what was in store with the hills. In the few (two) times I've ridden hills, I seem to do pretty well and catch the other riders if they get ahead. I guess I cash in on my swimming conditioning. Nice scenery not too much traffic. Definitely will want to make San Ann a regular bike ride. Its much different than the rides closer to the house.

    10:45 am or so...
    After eating a protein bar, bananna, and downing some more Gatorade, lets go for a swim! Saturday masters practices is 10am, so I was late. Just warmed up some in whatever set we were doing, then swam some:

    4 x 75 on 1:15 swim. I mostly drilled these, legs were still recovering... I mostly felt it on the walls as my push was even less than the usual pitiful push I have.
    4 x 75 drill
    4 x 100 on 1:20 I pulled/paddle these
    Started next set, but lightning/thunder nearby, so that was it.

    I was planning on staying late and making up what I missed. I promise!
    Tags: bike
    Categories
    Swim Workouts
  19. Friday Jun 26 workouts

    by , June 27th, 2009 at 01:27 AM (aztimm's training blog)
    Got in a swim workout this morning, and a gym workout after work.

    Swim workout with the team, ASU Rec Center pool, 6am
    --did 70 pushups and held the Plank for 3 min before leaving home
    --air temp wasn't bad, low 80s, water around 80
    --had a larger group, 5 in my lane, and I went #2, then #3

    around 500 warm-up choice
    (was 2nd in the lane)
    6 x 50 @ 1:15, getting out at the 25 and doing MJ/Farrah poses on the bulkhead
    8 x 25 @ 0:35, fast off the wall, easy 2nd half

    (switched to 3rd in the lane)
    5 x 250 @ 5:00, done with 0:10 between each of--
    --25 FAST
    --50 FAST
    --75 FAST
    --100 FAST
    did an easy 50 after each 250

    easy 300 cool-down

    total: around 2750 yards


    Gym workout after work
    Standing calf machine: 2 x 12 x 45, 1 x 12 x 60
    Leg extension machine: 2 x 12 x 50, 2 x 12 x 60
    Leg press: 1 x 12 x 90, 2 x 12 x 140
    Biceps preacher curl: 1 x 12 x 32.5 (empty bar), 1 x 12 x 52.5, 1 x 12 x 72.5, 2 x 10 x 82.5
    Triceps skull crushers, feet on bench: 4 x 12 x 55# EZ bar, + 6 narrow presses after each round
    Standing biceps curls w/dumbbells: 1 x 12 x 35, 1 x 12 x 40, 2 x 8 x 45
    Standing triceps curls w/dumbbell: 1 x 12 x 27.5, 2 x 12 x 30
    Standing biceps curls on machine: 1 x 12 each x 70/80/90/100
    Triceps rope pull-downs on machine: 3 x 12 x 60
    Hammer Strength Abs Crunch machine: 3 x 25 x 110
    Leg Raises: 3 x 12
    Ab-X machine: 2 rounds of 50
    Incline situps (situps on the decline bench): total of 80...done 50 normal, 20 Rocky style (10 to each side), 10 normal


    tomorrow will probably be an off day for workouts. I need to trim my Palo Brea tree out front (surprised I haven't gotten a nasty-gram from the HOA). Sunday is long run day; I should be doing a shorter faster pace this week
  20. Friday June 26

    by , June 26th, 2009 at 11:39 PM (Swim like an Orca, but faster !)
    Ever since Saturday, Ive been lacking enough sleep, since I work nights 4x10, its a challenge to balance work, workouts and at home responsibilities (we own horses, goats, chickens etc..) This past week was tough and I only had one tough workout, except for the 10x100 set on Wednesday which was tough because of lack of sleep.
    Like my road bike has a spider web on it,which is unheard of, I used to keep that bike spotless, tuned and tires pumped.

    Today I wanted to get in 2 workouts, try to balance them so I can take advantage of the early morning after I get off work and feed the animals.

    Unfortunately I had to drive to Sacramento to drop off my old laptop, since I got "lease rolled". BTW, The new Dell E6400 sucks, performs ok, but the screen is too dull.Anyways I didn't get enough rest to make it to my Masters practice this afternoon.
    ++++++++++++++++++++++++++++++
    Thursday - Lords Gym
    Partial Dryland-Weight routine (young girls were hogging the leg machines, what else?)
    ++++++++++++++++++++++++++++++
    Friday Morning UMHS - Solo

    Warm 200, 4x50 K w/ snorkel

    (Set 1 from Jacki Hirsty)
    Set 1
    300 - 3 x (25Kick / 25 Drill / 50 Swim) FR 5:00
    150 - 2x(25 Kick / 25 Drill / 50 Swim) Fly 2:40
    150 - 2x(25 Kick / 25 Drill / 50 Swim) BK 2:40
    150 - 2x(25 Kick / 25 Drill / 50 Swim)
    BR 2:40
    Set 2
    4x75 FR 1:10 (Did under :59)
    4x50 BK 1:00 (kept at :40)
    2x100 FR with snorkel, practice flip turns with it
    100 EZ try to do perfect form in slow-mo

    200 cool

    2150 SCY


    Snorkel fun- It really does constrict airflow! Im breathing so hard Im pulling bits of water across the check-valve. When doing flip turns, I have to consciencely hold my breath and wait until I surface before blowing out the air through the device to expel the water. This is difficult since Im (well most swimmers) am used to letting air out while turning to keep water out of my nasal passages.

    For the past few months Ive been trying to implement the "anchor and vault over" technique . This takes more effort, its different from my normal surfer stroke which is inefficient, but easier (from my point of view, of coarse).
    Today I tried it on one of my 75's and got a :47. However I was out of breath due to being really sore.
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