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  1. Water-logged

    by , May 16th, 2010 at 12:03 AM (Swimming, Life, and Other Stuff!)
    Swim practice this morning with NASTI'S. All our workouts have been similar lately; downward freestyle pyramiding sets. We only did 3,000 scm. The High Schoolers got out late and the Special Olympic Kids start hovering early.
    I stayed after practice for an hour and a half and helped Special Olympics swimmers. I had 3 lively swimmers' in my lane! We had fun and worked a lot on kicking and moving the arms at the same time.
    I was frozen and starved by the time I was done.
    Lunched at Panera and followed it up with a bad haircut!
    The rest of the day I loafed, napped, and watched the horse race.
    I had planned to Kettlebell and take a run but it just didn't happen.

    Two weeks of school remain in this year. Tomorrow I'll spend a lot of time working on semester grades for 754 students.

    Oh....I bought a gluten-free cookbook tonight. The recipes sound pretty good. I may (as soon as I have time to cook again) start trying them and posting the good ones on my blog.
    I love bread and pasta but I could give it up if I felt healthier by doing so.
  2. Saturday, May 15, 2010

    by , May 15th, 2010 at 06:45 PM (Keepin Track 2010)
    Went to the YMCA today with another teammate to do a long meet warmup. Felt pretty good in spurts.

    500 Mix

    100 BR mostly Kick

    4x50 on 1' (alt 25 drill, 25 swim) all BR
    4x50 on 1' (alt 25 kick, 25 swim) 3 BR 1FR

    4x50 FR on 1' BU, BD, EZ, FAST

    8x25 IM order by 2 (FL, BA, BR, BR) on :45
    #1 work BO
    #2 work Finish

    6 mid pool 25's for turns

    easy 100 Kick
    easy 100 WD

  3. Thu May 13, Fri May 14, Sat May 15

    by , May 15th, 2010 at 06:40 PM (Ande's Swimming Blog)
    Thu May 13, Fri May 14, Sat May 15th 2010

    Nats in 6 days

    writing you from the Red Feather Lodge in Tusayan, AZ a mile south the of the Grand Canyon entrance

    Thu May 13
    trained in Austin at the swim center
    after warm up whitney barked at me a bit because I slid over in with the non taper folks thinking it was better to do
    20 x 100 on 2:00 best ave
    I ave 60 to 61's, 58 on last
    rather than what the taper crowd was doing
    but I wasn't sure about what my pool situation would be at the grand canyon

    grand Canyon
    Red Feather Lodge hotel pool & hot tub
    the pool is really really really short
    like push off & take one stroke short
    so I mainly sat in the hot tub then elected
    no push off low knee freestyle to take more strokes per length

    grand canyon
    hiked part of the Bright Angel Trail
    It's lovely and breathtaking
    Very easy on the way down.
    Somewhat challenging on the way up
    we walked about 2 miles each way
    my son wanted to walk all the way to the bottom
    started 7:30 finished 11:30

    went back to hotel and sat in hot tub
    no swim yet

    2010 MEETS:

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR

    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
  4. Dreamy Saturday workout

    This morning I swam the LCM workout with AGUA masters. I was feeling pretty good from the outset todayóno wooziness or headaches. Hereís how it went:

    600 LCM warmup

    600 more warmup / easy swimming [this was actually a set of 250s FR and 200s ST, but I just swam easy and got out in the middle for an extended on-deck stretch]

    10 x 50 @ 1:20?, odds working on underwater efficiency, evens adding quicker turnover

    5 x 100 @ big rest, 25 fast, 75 easy [this set was actually 10 x 100 @ 2:00, 50 ST fast, 50 FR easy, with taperers doing 1 on/ 1 off, but I modified it further to do my fave LC 25m sprints. I got to practice going off the blocks a few times on this set]

    300 warmdown/play

    I felt really dreamy and relaxed in the water today. The practice was not too crowded, and I went in the back of my lane, about 20 seconds behind everyone else, so I really felt like it was just me and the water.

    Yesterday I posted my goals and keys for my first day of swimming in Atlanta. Hereís the same for my second day (Saturday):

    200 IM
    Masters/lifetime PR: 2:25.82 (1998) (32.2, 38.9, 42.0, 32.6) (Swim rating = 85.1)
    40-44 PR: 2:31.16 (4/2009) (32.8, 38.1, 44.9, 35.3) (SR=86.2)
    2010 best: 2:32.56 (4/11) (33.3, 38.3, 45.1, 35.8) (SR=86.0)
    Time needed to beat best swim rating: 2:31.94
    Keys: easy FL, accelerate into turns, rhythm + turnover on BK, hand speed on BR, kick on FR

    100 FR
    Masters PR: 58.07 (27.78) (2002) (Swim rating = 86.7)
    Lifetime best: 57.53 (1981)
    40-44 PR and 2010 best: 59.56 (28.94) (3/2010) (SR=87.4)
    Time needed to beat best swim rating: 59.52
    Goal: Iíd be thrilled to go under a minute again.
    Keys: happy and relaxed off blocks, accelerate 2nd length into turn, kick on 3rd length, push turnover and kick on last 25

    50 BK
    Masters/lifetime PR: 30.70 (2001) (SR=85.8)
    40-44 PR: 31.35 (3/08) (SR=87.3)
    2010 best: 31.62 (March) (SR=87.6)
    Time needed to beat best swim rating: 31.58
    Keys: explosive start, push turnover, accelerate into walls, kickickick

    I think one of the biggest challenges for me in Atlanta will be dealing with the crowded warmup and warmdown pools. I really like having space around me when I swim, but I donít think Iím going to find much of that. Iíll just have to be flexible and determined about getting good warm-ups in both days. If warm-ups are really a zoo, it will just make me look forward swimming my actual events (where I will have my own lane) even more!

    I am hoping to make it to the pool on Thursday in time to register and get in a little swim in the competition pool after the dayís events are done, but it looks like Iíll need to get there pretty early in the afternoon for that. Iíll be driving up from Alabama after spending a few days with family there, so that should be doable.
    Tags: taper
  5. Sat Sprint 5/15/10

    by , May 15th, 2010 at 05:34 PM (The Labours of SwimStud)
    So I did 2000 today.
    2 x
    200 Kick
    200 Pull
    200 Swim

    50 Sprint 1:00
    25 Sprint :30
    25 Kick :30
    200 EZ
    all on 10:00
    Just went sub :30 from push on the 50's.

    200 EZ

    Muscle Milk
  6. Sarasota Y Sharks Masters 5:30 AM Workout -05/17/10

    by , May 15th, 2010 at 03:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    Coach Brown is undecided on Sharks practice for Monday morning, guess it depends on how well the kids swim this weekend. Anyway, we'll go under the assumption they will. If not we'll have LC for the entire workout.


    WARM UP:
    2 X 250 4:00
    2 X 100 1:40
    8 X 50 1:00
    Descend 50's 1-4/5-8

    1 X 400
    Broken :10 at 200
    Fins optional

    6 X 50 kick 1:15

    4 X 75 1:20
    Choice. 50 perfect stroke/25 fast

    4 X {Dive-Turn-Finish

    Sprint/middle distance:
    10 X 50 1:20
    odd: perfect stroke
    even: Descend 2-4-6-8-10 to race pace


    12 X 50 1:00
    odd: perfect stroke
    even: race pace


    3 X 300 5:00
    3 X 200 3:10
    3 X 100 1:30

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  7. Taper Day #6: Blah

    by , May 15th, 2010 at 01:47 PM (Of Swimming Bondage)
    It wouldn't be a taper unless my mind, body or both conspired to screw with me. I did a rehash of this workout that I did a few times before the Rowdy Gaines meet last fall ( at Lifetime this morning with my B70 leggings and a speed cap:

    • 1 x 600: 100 fr - 400 IM k/d - 100 fr
    • 8 x 50: on 1:00, 2 each stroke, odds drill/swim, evens build
    • 4 x 100: on 1:40, descend free,
      • On 09/30/09 went 1:11, 1:08, 1:06, 1:03
      • Today was 1:09+, 1:06+, 1:05, 1:04

    • 1 x 50: easy
    • 4 x 25: on 0:40, 1/2 lap fast, 1 each stroke
    • 1 x 50 easy
    • 1 x 200: free FAST, from push
      • 09/30/09 - 2:06
      • 10/10/09 - 2:06
      • Today - 2:08+

    • 6 x 50: active recovery on 0:45, 0:50, 0:55, 1:00, 1:05
    • ~2:00 rest
    • 1 x 200: IM FAST
      • 09/30/09 - 2:24
      • 10/10/09 - 2:23
      • Today - 2:26+

    • 6 x 50: active recovery on 0:45, 0:50, 0:55, 1:00, 1:05
    • ~2:00 rest
    • 1 x 100: FAST,
      • went free back in Sep/Oct at 0:59 and 0:58
      • went IM today to work on flat wall turns and was 1:10+

    • 5 x 50: active recovery on 0:45, 0:50, 0:55, 1:00
    • ~2:00 rest
    • 1 x 50: back FAST,
      • 09/30/09 - 0:31
      • 10/10/09 - 0:30-
      • Today - 0:31+

    • 4 x 50: active recovery on 0:45, 0:50, 0:55

    TOTAL: 3,200 SCM


    • I have slept really well this past week and managed almost 7.5 hours last night, going to bed around 10 and waking up without an alarm around 5:30. Felt very rested and good this morning.
    • In the water, it was a tale of two parts of my body: my legs felt weirdly tired and like lead weights; my arms felt loose, held the water somewhat well, but I couldn't gain any sense of speed.
    • I'm chalking today up as one of those 'taper blah' workouts that just happens.
    • Although I was going to take tomorrow completely off swimming, I think I'll grab about 1500 to 2000 comprised of some easy swimming, some drills and then some 30m sprints where I work fast turns on flat walls.
    • I'm pretty sure I'm going to do a bucket/spin back-to-breast turn on my IMs. I really like a gutter, particularly on the 400 IM, to grab a big gulp of air before my first underwater breast pullout, but that's not going to happen. I think the bucket/spin turn will afford me maximum oxygen.
    Swim Workouts
  8. Saturday, 5/15/10

    by , May 15th, 2010 at 01:28 PM (A comfort swimmer's guide to easy swimming)
    SCY (and a little SCM), Solo

    300 free and back
    200 kick
    200 drill

    swim 4 x 50 on 1:15 build:
    odds back, evens free
    (back around 40 evens around 36)
    200 easy

    swim 3 x 50 back on 1:00:
    #1 @80%, #2 @85-90%, #3 fast
    (went 41-37-35)
    150 easy

    swim 3 x 50 free on 1:00:
    #1 @80%, #2 @90%, #3 fast
    (went 36-34-32)
    150 easy

    sprint 2 x25 choice off blocks
    (did 1 free and 1 back, swam easy 75 between each)

    went outside to the 25 m pool to do cool down and did 400m easy alternating free and back


    Total: 1900y, 400m
  9. Friday 05/14/2010: AM Swim & PM Gym

    by , May 15th, 2010 at 01:39 AM (aztimm's training blog)
    made it to swim this morning with the team, Mesa Kino Aquatic Center (LCM)
    Paul and Laura on deck coaching

    500 warm-up choice

    4 x 200 @ 3:15, descend 1-4
    200 easy kick/swim

    8 x 100 @ 1:40, descend 1-4, 5-8
    100 easy

    12 x 50 @ 1:10 done in sets of 3, 1-2 drill/swim, 3 FAST, IMO

    300 easy swim down

    * I was there early and got in a nice long warm-up, felt good
    * we had a nice crowd today, I was in a lane with 3 others, all fast folks
    * I really like the way Paul yells out times, keeps track for me (even tho I was last he still sent me off), and he'd run to the other side when we did 50s.
    * I subbed in a bit of drills on the 50s fly, but did a 50 fast back (around 45), breast (around 40), and free (32).

    then made it to the gym on my way home from work and did the following--

    Treadmill: 17:09, 2.01 miles, 229.4 cal, avg 7.0 mph

    Incline bench: 1 x 15 x 45, 2 x 12 x 115, 1 x 8 x 135, 1 x 6 x 135
    Precor pec fly: 1 x 15 x 100, 1 x 12 x 170, 2 x 10 x 190
    Precor rear delt: 1 x 15 x 50, 1 x 12 x 80, 2 x 10 x 90
    Flexfitness dip machine: 1 x 15 x 180, 1 x 12 x 225, 2 x 10 x 240
    Lifefitness triceps extension: 1 x 15 x 65, 2 x 10 x 110
    Lifefitness biceps curl: 1 x 15 x 65, 3 x 10 x 110
    Leg raise: 3 x 15
    Box jumps forward: 3 x 8
    Step up lateral: 3 x 10 each side
    Plank: 4 min done as 1-1/2 min normal, 45 sec right, 15 sec normal, 45 sec left, 45 sec normal

    * I was on my usual treadmill, but it wasn't working quite well. I used a manual setting to start it, increasing the pace was a challenge (it stuck). I did a 2 min warm-up, then started around 6.5 and increased .2 mph ever 1-1/2 min. got it up to 8.3 when I finished, was going to decrease it, but it wouldn't work. so I ended up stopping it then.
    * somehow over the past week I pulled or sprained my right wrist. I think sleeping on a plane, pulling my rollerboard, or somehow sleeping on a train, or a combo of all of it.
    * due to that sprain, I almost skipped the gym. but I decided to go...tried that incline bench, and I felt surprisingly good, until my 2nd set of 135s. after 6 reps, I almost felt like I'd drop the bar to the right, so I just did machines after that. felt a bit slighted; my chest still wanted a workout, but my wrist couldn't deliver.
    * the rest of the weights were mostly good, but my wrist did start to waiver on the last biceps curl machine.

    generally I'm getting better and gradually recovering, both from my illness last week, and the crazy trip. I've been going to bed around 9:30 the past few nights, and my appetite is coming back too. I'm still down around 5# from 2 weeks ago.
  10. Finally!

    by , May 14th, 2010 at 10:17 PM (Elise's Fitness Fun)
    I finally felt normal today. Actually I felt pretty good. Almost all the soreness is gone now. Still a tiny bit hanging around, but that's o.k. I want to feel my best next week.

    The kids' coach told me she was doing a really short and easy workout today, so decided I'd stay and do it. This is her last day coaching, so she also threw a noodler relay in there. It was hilarious and lots of fun!

    300 warm-up

    12 x 50 free on :45 - do six without fins, and six with fins

    16 x 25 kick on :30 - did fly kick

    10 x 50 on 1:30 - with fins - odds are 25 underwater/25 sprint, evens are 25 sprint/25 underwater - did free on odds and back on evens

    50 easy

    50 - ride the noodle and swim as fast as you can

    100 noodler relay - I had to pick up one swimmer at each wall so that there were four of us kicking with a noodle on the last 25

    8 x 75 drill/kick/swim on 1:45 - alternated 75 fly, 75 back

    Practiced turns and starts

    35 all-out free, 15 yards easy

    200 easy

    2850 SCY

    Feel like I had a good week of taper training. Only 8,000 yards this week. Next week, it will just be warm-up time. I'm figuring 5,000 yards at most before Friday.
  11. Turned the Corner, May 14

    by , May 14th, 2010 at 09:46 PM (The FAF AFAP Digest)
    ART, 30 minutes:

    Mostly just worked on the kinks in my neck and loosened everything up. My shoulders are feeling pretty good, despite slacking on my RC exercises. I will try and sneak some in over the weekend though.


    Warm up:

    500 various
    300 fly drills

    Main Sets:

    6 x (25 shooter easy speed on back, no fins + 25 EZ)
    took about 18 kicks on the shooters, not bad for me

    3 x through:

    1 x 50 double shooter on back
    1 x 50 russian breast drill
    1 x 50, done as 25 easy speed fly @ 100 pace + 25 EZ
    1 x 50, done as 25 AFAP free + 25 EZ
    1 x 50 EZ

    2 x starts off side with breast pullout to 14 meters or so

    100 EZ

    Total: 2000



    Finally! I think I turned the corner on this feeling like s*** thing. I didn't feel great in the water, but I definitely felt stronger and felt the promise of easy speed. Way better than the rest of the week! This put me in a great mood leaving the pool. I think I will take a page out of Geekity's book and wear my FS Pro in the pool all next week. Maybe my B70 for one day.

    Mr. Fort says he's feeling better after seeing his trainer. And Fort Son's boat made the semi final at the Stotesbury Regatta in Philly. So all is good. We leave tomorrow morning after my kid's soccer game for York PA. Although I'm not sure we'll have the soccer game after 2 hail storms today. WTH?! In May?

    I've heard that Arlette Godges is not coming to Nats. Bummed, as I was looking forward to meeting her and racing her. But that does leave me the #1 seed in the 100 fly. I need to alter my usual 100 fly thoughts from "just get through this race without a huge piano" to "kill it without fear." I need to channel my age group love for this event.

    More on Deep Tissue:

    Got a PM from a friend saying it can take up to a week to recover from a deep tissue massage since you're breaking down muscle fiber. I definitely felt better today (although perhaps predominantly from a good night's sleep), but not fully recovered at all. My neck at least feels much better.

    More on Detox:

    I mulled over the Ultra Clear detox some more. I noticed that it does not have the warning box that comes on most supplements -- "This statement has not been evaluated by the FDA." This likely means that there is, in fact, clinical testing for UltraClear and the other Metagenics products that I use. Whether this clinical testing meets the rigorous standard of Jazz and Q is another issue ... I also found out that Metagenics is the only supplement brand sold in the Mayo Clinic pharmacy in MN. It cannot be bought on line; it is only available through medical practitioners such as chiros and docs. If you see it on line, I'm told it is likely a Chinese knock off.

    I asked my chiro about my reaction to coconut oil today. He agreed that it's likely a fat malabsorption issue, and that this issue is common among people with a gluten intolerance. So I am eliminating it from my smoothies forever.

    No need to fear yoga!
    Swim Workouts , ART
  12. Easy Friday swimming

    I went to noon AGUA workout today and just did some easy swimming. Iím still feeling a little lightheaded from Wednesday, but things are definitely getting better.

    The workout involved various different pacing and effort levels, but I ended up swimming it all easy except for some fast turns and breakouts and an occasional 3-5 stroke cycles at race speed. I worked on some technique keys (BR head position, BK elbow bend, FR head position) that I hope to do well in my races in Atlanta.

    Hereís the workout I did:

    300 warmup

    6 x 150 @ :20 rest

    5 x 100 @ 2:20 [I moved down a couple of lanes for this set and the next, since the fast lane had 7 swimmers and I was just taking it easy.]

    12 x 50 choice: 3 @ 1:10, 3 @ 1:05, 3 @ 1:00, 3 @ 55

    2 backstroke starts [Coach Craigís tip: head further back when in start position]

    150 warmdown

    I felt good in the water by the middle of the workout, and enjoyed just taking it easy. I was glad to get in a bit of work on my BK starts, but only did 2 because starting on the bulkhead really chews up the skin on my toes. Maybe Iíll ask if they can put in a touchpad Monday morning to do some more BK start workóI think the pool has some (I donít think theyíre the high touchpads like will be in Atlantaóbut any surface would be better than the bulkhead).

    Iíve been a bit of a slacker about writing down my goals and keys for each race in Atlanta. Thatís partly because I really am not sure what to expect. I decided to attend this meet somewhat late in the season, and my reasonsóI thought it would be fun to go to a major meet with a big team, I could combine it with a trip to Alabama to see my mom, and I wanted a distraction from other goings-on this springódidnít really have that much to do with achieving individual swim goals. My overarching aim at the meet is to enjoy a fun few days of swimming, and to feel like Iíve gotten the best that my body could do out of each swim.

    But I do also like to have numbers to shoot for, and I was feeling at a bit of a loss there. Itís been years since Iíve tapered for a scy meet, so I donít have a set of recent yards tapered times to aim for. Most of my best yards times are from my early 30s, and many of them seem so far out of reach as to seem daunting. But yesterday I remembered the swim rating calculator. I decided to comb through my old times, determine my best swim rating in each of the events Iím doing, and see what sort of time it would take to beat that rating at my current age (44). It turns out that those times yield a nice set of challenging yet achievable goal times. Hurray for swim ratings!

    So hereís the pertinent info for my first day of swimming at nats (Friday):

    400 IM
    Masters/Lifetime PR: 5:13.51 (1999) (1:12.9, 1:22.8, 1:26.1, 1:11.7) (84.4 swim rating)
    40-44 PR: 5:20.62 (4/2006) (1:17.8, 1:20.2, 1:31.6, 1:10.9) (SR=85.3)
    2010 best: 5:33.43 (January) (1:17.3, 1:24.6, 1:36.4, 1:15.1) (SR=84.1)
    Time needed to beat best swim rating: 5:28.47=85.4
    Other goals: a well-paced race
    Keys: relaxed FL, establish rhythm on BK, head down on BR, exuberant FR, accelerate into walls on all strokes.

    50 BR
    Masters/lifetime PR: 34.08 (2000) (87.1 swim rating)
    40-44 PR: 34.83 (3/2006) (SR=87.0)
    2010 best: 35.52 (3/21) (SR=86.8)
    Time needed to beat best swim rating: 35.38
    Other goals: <35?, good turn
    Keys: build into fast turnover on first few strokes; head down; coherent, powerful turn

    200 BK
    Masters/lifetime PR (and coolest-ever splits): 2:26.52 (2002) (35.10, 37.14, 37.14, 37.14) (SR=83.4)
    Best swim rating: 2:31.30 in 2009 (SR=84.7)
    40-44 PR: 2:30.07 (2007) (SR=84.2)
    2010 best: NT
    Time needed to beat best swim rating: 2:32.34
    Goals: <2:30, a well-paced swim
    Keys: still head; think rotation on 1st 3 strokes off each wall, then push turnover; accelerate into walls
    Tags: atlanta, goals, taper
  13. Sarasota Y Sharks Masters 5:30 AM Workout -05/15/10

    by , May 14th, 2010 at 04:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/rest workout. Breakfast to follow.


    WARM UP:
    8 X 100 1:45
    6 X 50 1:00
    Descend 50's 1-3/4-6

    1 X 500
    Broken :15 at 250. Fins optional.

    18 X 50 1:10
    odd: swim/choice
    even: kick

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20

    Optional: Block swim for time.

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  14. Nada mucho

    by , May 14th, 2010 at 02:19 PM (Of Swimming Bondage)
    Taper Day #5 is a planned rest day out of the water. I have swum for the past 5 days and will do this quality workout tomorrow at Lifetime (, in order to have a pretty close apples-to-apples comparison with where I was before the Rowdy Gaines meet last fall.

    My daughter and I got a little local press coverage by a Tucson-based fitness magazine (file was too big to attach, but page 10 on around the Arizona Open Water Series. Kind of cool; her grandparents were suitably impressed.

    Updated May 14th, 2010 at 02:27 PM by pwb

  15. 1 week out! 5/14/10

    by , May 14th, 2010 at 01:57 PM (The Labours of SwimStud)
    Simple 300 today

    1200 Warm up
    kick swim pull by 200
    50 for time from block
    150 EZ
    6 x 25 1:00 from block
    50 EZ
    10 x 100 1:45
    7 x 50 EZ

    Muscle Milk.
  16. Friday, 5/14/10 1 week to go!

    by , May 14th, 2010 at 01:13 PM (A comfort swimmer's guide to easy swimming)
    200 back 1 week from today

    200 swim alt. 100 free/100 back
    200 kick on side w/nice SDK
    200 IM drill
    200 pull choice
    4x50 build on 1:10: odds free, evens back
    (went 35-36 on free, 39-40 on back)

    swim 8 x 25 on 1:00: odds back, evens free;
    #1-2 with fast breakouts
    #3-4 with fast finishes
    #5-6 build to ~85%
    #7-8 fast
    (these went well and felt pretty good)
    100 easy choice

    pull 2 x 100 back on 2:15: #2 faster than #1; #2 should be at ~90%: work on turns and good pushoffs
    (I didn't use the paddles or buoy on these. just swam without kicking except for the walls. Went 1:20 on #1, 1:15 on #2.)
    100 easy choice

    2 x 25 choice off the blocks FAST
    did 1 back and 1 free. time to the feet on free was around 13.5, swam easy 75 after #1, easy 25 after #2)

    swim down 300 easy

    Total: 2050 yards
  17. Friday, May 14, 2010

    by , May 14th, 2010 at 12:36 PM (Keepin Track 2010)
    So....super tight this am after last night's HQ workout. Slept on a new mattress too, so that may have contributed?? The wo this am wasn't exactly personalized so I think tomorrow I should get in myself somewhere and just do my own thing. Sometimes taper workouts cannot be done as a group. I did more FR than I wanted. Good to have company though today.

    550 Mix FR/BA/BR and Kick

    P 6x75 on 1:10 cruise think catch and good stroke

    rest 10-15 minutes chatting
    2x100 (25 kick, 25 drill) 20 sec rest
    8x25 build up, build down, easy, speedy

    • #1-4 BR

    • #4-8 IM cruise with transition turns

    rest 5-10 chatting

    6 mid pool sprints with turns at no gutter walls (anticipating this at Atlanta)

    • #1 FL-BA
    • #2 BA-BR
    • #3 BR-BR
    • #4 BR-BR
    • #5 FR

    • #6 FR

    Tomorrow, long meet warm up with good BR drills and 50 FR build to tempo.

    Underwater kicking IM.
  18. Still no blocks for starts

    by , May 14th, 2010 at 09:17 AM (Mixing it up this year)
    This stinks. I was told I would have a block set up long course today and once again no block.

    Got stuck driving the old non air conditioned car today. Husband has mine in Atlanta, he is doing an episode of Drop Ded Diva. Oh well maybe I can lose water weight this afternoon.

    500 Free
    500 free kick s/fins
    500 Free pull w/bouy
    5x100@2:15 Back
    500 Back drills w/fins
    4x100@2:00 Free sprint from 15 meter mark to mid pool for each lap
    100 Free Easy

    Total 3000 meters
  19. Thursday, May 13, 2010

    by , May 14th, 2010 at 08:33 AM (Keepin Track 2010)
    Today's practice:

    200 Free
    200 FR/BR/BA mix
    200 kick

    3 x 50 FR(25 drill, 25 swim)
    3 x 50 SPEC (25 drill, 25 swim)
    3 x 50 Kick flips
    6 x 25 on :25 (work breakouts)

    HQ set:
    4 x 50 Stroke or IM on 2:00 (did 3 BR 33, 34, 33, 33, 1FL)-sloppy fly
    4 x 50 Free on 2:00 (27, 28, 27, 27)-felt lots of leg fatigue in top front of quads.

    2x 2 x 25 on 45 R:30 betw sets (str & fr)
    100 ez
    3 x 50 BR kick on 1:15

    IM set
    50 Drill on 1:15
    50 Build on 1:15
    2 x 25 strong on 45
    (repeat 4x)

    Relay exchanges

    50 LD

    Total = 2800yds
  20. funk-a-delic

    by , May 13th, 2010 at 11:18 PM (Swimming, Life, and Other Stuff!)
    I'm still in the midst of a funk. I'm trying to ignore it and forge on. My ribs have a weird feeling; a buddy suggested I visit the chiropractor.

    Last night I did 2,900 solo of drills and short stroke work. It was good to NOT be doing freestyle!

    Tonight was NASTI'S workout:

    **500m Freestyle warm-up
    **400m freestyle on 7:00 interval
    **4 X 75 Free on 1:35
    **4 X 50 on 1:00 Freestyle
    **4 X 25 Free on :30
    Rest 1 minute
    **400m freestyle on 7:00
    **4 X 75 IM roll on 1:45
    **4 X 50 Freestyle on :55
    **4 X 25 Backstroke on :40
    Rest 1 minute
    **400 m freestyle on 7:00
    **4 X 75 alt backstroke and freestyle on 1:40
    **4 X 50 on :50 freestyle
    **4 X 25 gutbusters on 1:00 (I just did freestyle drills)

    3,500 scmeters

    I followed a link on FB about de-toxing. Maybe that's what I need to do. Anyone out there have any expertise on this subject? I've never done it.