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  1. Fun with the kids

    by , October 29th, 2009 at 08:06 PM (Elise's Fitness Fun)
    It is really fun to swim with the kids. The team is very small since this is a rural area, but there is quite a bit of talent. I'm really lucky to swim in one of the faster lanes with a couple of very talented kids.

    One of the kids, a young man who is a high school senior is simply unmatched on his turns. I can see him underwater as he comes off the wall and it reminds me to have a good turn. I probably see him because most of the time he is underwater. This is the way it should be, but pretty amazing he can sustain this even on longer swims. He swims only 8 months out of the year and 4 times a week. The other part of the year, he runs hurdles for his high school track team . In an individual race (NOT a relay split) on the 50 fly, he has recently done a 22. Each push off the wall is an explosion and his SDK is textbook. Sheer power - the guy has only 2% body fat. Anyway, every time I am second or third in line, I get to see perfect turn technique. Keeps me on my toes!

    The young lady is a serious workhorse. Her forte is 200 fly and the 1650 free. Every time I swim with her, I'm reminded how much of a lazy sprinter I am. I've had to step it up a notch just so I don't get blown away. At the end of practice, we did 8 x 50 on :50 of fly/back, back/breast, back/free, and free/fly. I was just dying and had to do free on some of the swims. She would beat me doing fly and back when I was doing free. On free/fly, she would just leave me in the dust on fly. This is all good because I will try to work to keep up just to maintain my dignity.

    Anyway, it is fun to to be in there swimming with them and encouraging them. Great kids with great attitudes.

    Far below is the workout I did today. Note that this is what I did today and not all of what they did. I was late for warm-up and several times coach and I started chatting about some things. I kind of took it easy where I could as there is a chance I might run a 5k this weekend.

    Speaking of running, after Saturday, I plan to go back to just running once (once in a blue moon, maybe twice) and at a very easy pace. This has been my plan since August. Kind of bummed I didn't get to race more, but at least I've gotten some halfway decent running in. Mixing intense run workouts and swim workouts has been challenging. I've gotten a stronger pull because I have not been able to rely on my kick as much. This is a good thing as I think in the past I've been guilty of being overly dependent on my kick. Lately, I've noticed that on fin and/or kick sets, I'm getting killed by the kids. Conversely, I've been getting much faster on the pull sets.

    Anyway, before I ramble much more, here is what I did today:

    Warm-up (late): 400 easy - mix of swim/kick

    4 x 250 with fins: First 2 were 100 fly/75 back/50 breast/25 free, second 2 were 25 fly/50 back/75 breast/100 free - on 30 seconds rest

    300 I.M. kick
    200 I.M. pull with buoy

    6 x 100 - odds were choice/evens were I.M. - on 20 seconds rest (assigned 10, but was chatting with coach)

    200 easy swim

    8 x 50 - 2 rounds of fly/back, free, back/free, free/fly on :50

    30 minutes of turn work (I watched and for fun demonstrated the 1980s backstroke turn one time.)

    200 easy

    3,300 yards

    Updated October 29th, 2009 at 10:32 PM by elise526

  2. New suits!

    If I ran an aquatics supply shop I would definitely have a "swimsuit of the month" club! I love getting new suits, and know I'm not the only swimmer who does.

    When I get anxious about upcoming meets, I go online to look at (and inevitably buy) swimsuits. I sent in two meet entry forms last week, and received 3 suits in today’s UPS. Here are my new suits:

    That second one is not typical of my swimwear. I generally love bright colors and loud prints that the rest of the world considers gawd-awful. Coincidentally, such suits are often on clearance or included in grab-bag deals.

    I usually have about 2 or 3 suits that I rotate through for workouts. This is my current fave:

    Alas, it’s getting a bit stretched out and will have be dispatched to swimsuit heaven soon. I’ll probably replace it one of the new suits sometime after my meet next weekend. (I often save new suits for a couple of weeks and use them as motivational rewards for finishing an especially hard set, or for adding in an additional practice in any given week.)

    I don’t usually pay attention to the names swimsuit companies give their suits, but this one caught my eye:

    The Finals Shattered Dreams Super V Back

    I don’t see that one being voted the team suit of some summer-league age group squad. I wouldn’t want to send out the order forms for “shattered dreams” at the club discount price (just indicate your child's size requirement!)

    More on actual swimming tomorrow!
  3. Buboes in Perspective

    by , October 29th, 2009 at 04:32 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
  4. Day 47

    Finally back in the water...

    5x100 FR@2:00

    10x50 Pull@1:00 Odds BR Evens FR

    5x50 Kick BR@1:15
    5x50 Kick FR@1:00 w/fins

    200 Easy

    1700 SCY Indoors Solo
  5. Thursday, Oct. 29

    by , October 29th, 2009 at 02:56 PM (The FAF AFAP Digest)
    Hot Yoga:

    I woke up this morning feeling, as Allen predicted I would, absolutely flattened from yesterday's gym + lactate buffering set. Speedo had a possible call at noon, so we postponed our Thursday speed session. This was probably a good thing for me, as more anaerobic work was not what I needed today. Instead, I took my battered body off to hot yoga. Definitely a good decision! I feel much better and looser. "Refreshed" is still pushing it. The last 15 minutes of the class were, as usual, heat torture. And there was a woman b*tching about everything during the class. I wanted to smack her, just like Geek fantasizes about taking out twitter/iphone girl in his spin class.

    No time for any other exercise today as I have full slate of kids' games and sporting events. Just as well, I'm sure, assuming "less is more." I'm hoping to get to the gym and/or pool tomorrow afternoon, but I'm stuck at home for a delivery, which better be timely! I like being a mostly SAHM on the whole; I just don't like to SAH. lol


    I saw this article in the NY Times. The people I know who can best tolerate pain are Geek, CS and Mr. Fort.

    In other news, I read that B70 was, in fact, developing a new suit. I was very glad to hear this, as I'm (understatement here) a B70 fan.

    I'm not sure which suit I'm going to wear at my next meet, as my B70 has a small hole and is approaching old age ...

    Also found this article on upper body plyometrics, which I haven't really ventured into yet except for some clap pushups.

    Box jump demo:


    And My son just came home and announced he has swine flu.

    Updated October 29th, 2009 at 08:40 PM by The Fortress

  6. Sarasota Y Sharks Masters 5:30 Workout -11/02/09 -SCY

    by , October 29th, 2009 at 02:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    Two practice weeks left before Bridge the Bay. We'll drop the yardage some more. Some distance pace sets will be offered for those swimming the 400 and 1500.


    WARM UP:
    6 X 50 free 1:00
    6 X 50 kick 1:10
    4X 75 25 free/25 stroke/25 free 1:20
    3 X 100 free 1:40

    3 X 100 free 1:30
    3 X 100 free 1:20
    1 X 100 easy 2:00
    3 X 100 IM 1:45
    3 X 100 IM 1:40

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

    OPTIONAL: For 400/1500 swimmers
    16 X 50 1:00
    odd: easy, perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00

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

    by , October 29th, 2009 at 02:29 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    4 X 50 :50
    2 X 100 1:40
    1 X 200 3:20
    Swim it two times.

    2 X 100 kick 2:15
    4 X 50 kick 1:05

    4 X 200 pull 3:00
    1 X 100 easy 2:00
    4 X 200 pull 2:40
    1 X 100 easy -
    Neg split the first 4 200's. Descend the second four 1-4.

    8 X 50 1:30
    25 sprint & good turn/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. Thu OCT 29th, 2009

    by , October 29th, 2009 at 11:31 AM (Ande's Swimming Blog)
    Thu OCT 29th, 2009

    did FOUR OR MORE SDKs off EVERY wall in today's practice except for breastroke

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

    35 Days till Long Beach
    Leave in 5 weeks for Long Beach


    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    Swam with tyler & brandon
    beside Todd Amy Marcio Paul & Larry
    dove in on time

    WORE brief

    warm up
    400 fr finger tip drag
    300 fr fists closed
    200 k went 2:35
    100 with 8 breaths


    assigned: 8 x 100 fr on 1:30
    did: 100 fr, 50 fr 50 rest

    4 x 25 fl on 30

    assigned: 7 x 100 fr on 1:30
    did: 100 fr, 50 fr 50 rest

    4 x 25 bk on 30

    assigned: 6 x 100 fr on 1:30
    did: 100 fr, 50 fr 50 rest

    4 x 25 br on 40

    assigned: 5 x 100 fr on 1:30
    did: 50 fr 50 rest, 100 fr

    4 x 25 fron 30

    assigned 40 x 25
    did: 25 easy rest while my lane did 2 x 25, 25 SDK fast from a dive went 12's

    Updated October 29th, 2009 at 02:22 PM by ande

    Swim Workouts
  9. Happy morning workout

    I was feeling a little bleary-eyed this morning after staying up to watch the Yankees lose last night, and considered skipping practice, especially since I had swum a bit last night before the game. While procrastinating by reading the paper, I came across this article ( on how athletes deal with pain when competing. After reading about Kara Goucher's toughness in last year's marathon, I was a bit ashamed that I was considering letting a little sleep loss keep me from swim practice, so I toddled over to the pool and was glad I did.

    My usual lane was fairly crowded today (6 in a SCY pool), so I again moved over to a lane where there were only 2 swimmers and adjusted my swims to fit their more generous intervals. My favorite part of today's workout was

    1 x 50 BR K @ 1:20
    2 x 50 BR Drill @ 1:05
    3 x 50 BR Swim @ 1:00 [50, 45, 41]
    right into
    6 x 150 @ 2:40 [I did the odds BK/BR/BK by 50, really working the BR along with the turns into and out of it, and the evens FR/K/FR moderate pace]

    This summer I injured a knee ligament (right MCL) and was unable to swim breaststroke for nearly 3 months. Since then, I've modified my BR kick, keeping my legs a little further behind my body (nearer the surface) on the outward part of the kick, and feeling my glutes and adductors working a bit more when bringing my legs back together. My knee started feeling a bit twingy this morning during this set. I focused on my kick modification and the knee immediatly felt better, plus my kick felt more powerful. I'll be interested to see how the new kick affects my breaststroke times this fall.

    At the end of workout I was able to practice some dives off the block (Thank you coach Brad!). Afterwards, I went to my Y to do arm weights, stretch, and do my PT exercises. On the way home I resisted getting cookies or coffeecake at the farmers market. All in all, a good morning.

    Should be better weather for Game 2 tonight--go Yankees!
  10. Alittle Mixed UP Today

    by , October 29th, 2009 at 07:29 AM (Mixing it up this year)
    Mixed up in a good way though. Decided to test out all strokes, see how the shoulder is progressing. It was good at the beginning but is sore now. Will do my usual daily repair work and be good as new for tomorrow.

    10x100@2:00 Free 1/2 pull 1/2 kick
    5x100@1:45 Free kick w/fins
    10x50@1:00 alt by 50 Breast pull/Fly swim w/fins (get the dolphin in the breast)
    5x100@2:00 Back w/fins underwater recovery
    10x50@1:00 alt by 50 Free/Back descended the free's from :42to:38 and held 47's on Back
    200 Free EASY get out early to beat the kids to the shower!

    Total 3200 yards
  11. Wed Oct 28: AM Swim & PM Gym (weights)

    by , October 29th, 2009 at 12:14 AM (aztimm's training blog)
    Made it to swim this morning with the team 6am, ASU Rec Center, SCY
    --around 300 warm-up (many people hadn't even gotten in the water. I was one of the first in)
    5 x 50 @ :45
    1 x 100 @ 1:30, 4 x 100 @ 1:45 (changed lanes)
    5 x 200 @ 3:15
    5 x 50 @ :50
    5 x 100 @ 1:45
    3 x 200 @ 3:15
    200 easy cool-down

    I'm really sick of this one guy coming in the lane and doing whatever the heck he wants. Last week he did this when rest was supposed be last person touch + 30, today he just changed intervals to suit him. I left that lane, it then had 2-3 (someone got out early), for another lane that then had 6. When you swim with a team and a coach, you do what the coach says, or go in a rec lane. My workout got all screwed up because of him.

    Stopped by the gym on my way home...
    Elliptical: 15:40, 1.58 miles, 186 cal, crossramp 6, resistance 8, avg 90 strides/min
    Bench press: 1 x 15 x 45, 2 x 12 x 135, 2 x 6 x 155
    Preacher curls: 1 x 15 x 32.5, 1 x 12 x 52.5, 2 x 10 x 72.5
    Hammer strength iso lateral super incline press (shoulder): 1 x 15 x 90, 2 x 12 x 110, 1 x 10 x 130
    Precor pec fly: 1 x 15 x 100, 1 x 12 x 120, 1 x 12 x 140, 2 x 12 x 150
    Hammer strength iso lateral front lat pulldown: 1 x 15 x 90, 1 x 12 x 140, 2 x 6 x 190
    Flex fitness dip machine: 1 x 15 x 165, 1 x 12 x 180, 1 x 12 x 195
    Precor triceps extension: 1 x 15 x 50, 1 x 12 x 70, 1 x 12 x 80
    Hammer strength abdominal crunch: 1 x 25 x 110, 2 x 20 x 120

    My iPhone somehow lost all of the iPod stuff (no music, video, podcasts, etc). So my workout was sans-audio. Well I did listen to the game while on the elliptical (have little interest as both teams are so far away). The rest of the time...I now realize how nice it is to have my own audio. I heard people grunting (and some not so nice words), weights clanking, and all the other noise one would expect in a gym. I'm hoping I can get this iPhone back on track.

    tomorrow planning to swim in the morning (they do a stroke clinic-type workout), then run after work. supposedly a co-worker will run with me, but he's bailed on me so much, I'll be shocked if he shows. It got very cold today, so not sure if we'll want to go outside. he is a member of the same gym (24 Hour Fitness), so we could always go and do something (he's been trying to get me to do the PX90 with him).

    still contemplating the Splash & Dash on Friday (750m swim + 4km run). Right now the lake is a chilly 68F...and probably getting cooler as the next few nights will be around 40F (less out where I live). If it is much below this on Thurs, I won't bother with that...just not fun to swim in cold water.
  12. On Misery!

    by , October 28th, 2009 at 07:45 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Misery is one of the least appreciated of human emotions. In the spirit of Christopher Smart, who died in an insane asylum where he was incarcerated for religious mania, and in which he wrote about his most famous of all cats, Geoffrey, permit my small indulgence here.

    Let us agree, for the sake of today's swimming-related vlog, that the cause of misery is exile from the pool waters that usually provide respite from life's bejangling predicament of nerves.

    Yes, we will, for the sake of a swimming vlog, specify this as the exact source of misery--a surfeit of excitatory neurotransmitters with no place to go-- though there could, of course, be any of a myriad other contributors, too. There always are!

    For I will now consider my misery:
    for in ones dotage it slows the speeding clock
    and gives reason to hope the winding spring soon breaks;
    for it surges a tide of memories past,
    and brings back from the darkness most of life;
    for it reunites you with your authentic self;
    for it removes the gauze and the glass darkly;
    for it will not let you look away;
    for it burns your skin from ear to pubis;
    and pares the tallow from your hide,
    and obliterates the need for sleep,
    and jacks the marrow with tinctures of terror,
    and removes promise, that demon tormentor,
    for it makes you twist the same idea endlessly;
    for it preminisces no end of ends;
    for it makes you friends with your enemies,
    who cannot deny the gift you've given them;
    for it removes all fret about things without weight;
    for it proclaims your guilt and absolves it through dumb rage;
    and lets you do what must be done,
    and ensures it cannot be undone;
    for it will not swim but it can sweat;
    for it creeps no faster than a child's hours;
    for it is incurable.
  13. Weights + Run

    by , October 28th, 2009 at 06:16 PM (Elise's Fitness Fun)
    Weights this morning. Didn't have much time, so just got in a short workout.

    Lat hi row: 100 x 10: 2 sets of 120 x 15

    Bench press: bar x 10, 75 x 15, 85 x 10, 95 x 5

    Alt. hammer curls: 2 sets of 15 x 10

    Triceps pulldowns: 2 sets fo 40 x 15

    Leg raises: 1 set of 20

    Back extensions: 1 set of 20

    While son was at swim practice, went upstairs at Y and did a HIIT workout on the treadmill:

    2 miles warm-up at average of 9:45 pace
    2 miles -alternated 1 minute hard, 2 minutes walk - on hard efforts did 8.5 mph, 9.0, 9.5, 10.0, 9.5, 9.0, 8.5
  14. Dryland + Allen Stark Set, Wed., Oct. 28

    by , October 28th, 2009 at 05:28 PM (The FAF AFAP Digest)
    AM Dryland:

    Did mostly plyos and core today as my back was sore from yesterday's lifting efforts.


    lying triceps extension w/30 lb BB, 30 x 3 x 15
    standing full twist w/35 lb plate, 3 x 25
    squat presses w/15 lb DBs, 3 x 15
    lunges w/25 lb DBs, 3 x 15
    chin ups, 2 x 10
    knee tuck jumps, 2 x 10
    rock star jumps, 2 x 10
    squat jacks w/med ball on step, 3 x 15
    swing kicks, 2 x 25
    double airborne heisman, 2 x 1:00*


    crunches on yoga ball, 2 x 25
    hanging straight leg raises, 2 x 15
    prone jack knife on yoga ball, 1 x 15
    (don't like this one)
    crunch + hold legs and head in streamline above ground for 5 seconds, 2 x 10
    dead bugs on bosu, 2 x 25
    romanian crunches, 3 x 25**

    * DAH =

    **We don't have the correct bench or device to do these the easy way. So I sat across a bench, put 2 25s lb plates on my feet and did them. Tried to get my head as low to the ground as it would go. These are a good core exercise, but I don't recommend them for anyone with a sketchy lower back. Here's a video of someone doing them this way: He's obviously a male weenie since he can't lean back very far.

    PM Swim/SCY/Solo:

    Warm up:

    750 variety swim, kick drill

    Ugh, at this point, I felt like I needed another recovery workout. So I tried an aerobic kick set to attempt to shake the torpor off.

    Aerobic Kick:

    10 x 100 backstroke kick w/fins @ 1:30
    8 SDKs each 25

    50 EZ

    Allen Stark Speed Set:

    Allen has mentioned doing fast 50s @ 1:00 to failure on the forum. I asked him about it and he said:

    The Swimming Fastest book gave several options for lactic acid tolerance sets and that one seemed doable. (I do them as BR pull dolphin kick with fins so my body doesn't get too confused about bad form. The fins also decrease shoulder strain.) The idea is to build up the lactic acid buffer systems so that you don't slow down at the end of a 50 and especially a 100.

    So I decided to do 10 attempting to hold a perceived 100 race pace effort. I went slightly slower than a real 100 pace, as I was so tired from the drylands and swimming in shallower water than normal. Ideally, I'd like to do this set a second faster. And, when I asked Allen later, he said he usually does 6-8 -- not 10 --and is tired the next day.

    10 x 50 back w/fins @ 1:00
    went 27.5ish on all of them

    100 EZ

    Recovery set:

    8 x 50 back/breast @ 1:00

    50 EZ

    Speed Set:

    3 x (3 x 25 AFAP + 25 EZ) on interval whatevah

    #1 = fast UW flutter kick shooter
    #2 = fast flutter kick in streamline
    #3 = fast free

    100 EZ

    Total: 3400



    Feeling rather dead after the last two days. Only doing one workout tomorrow with Speedo and I hope I survive it! Then, drylands and hot yoga on Friday. Or at least that's the plan. There is a 4 day weekend coming off with the first quarter of school ending. I hate these!

    Power Wheel:

    I ordered a power wheel today. Not the ab roller, but the power wheel. So I have another toy to take to the gym. Toys Are Me.

    Updated October 28th, 2009 at 08:33 PM by The Fortress

    Swim Workouts , Test Sets , Strength Training and Dryland Workouts
  15. Sarasota Y Sharks Masters 5:30 Workout -10/29/09 -SCY

    by , October 28th, 2009 at 01:22 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    3 X 100 free 1:40
    3 X 100 kick 2:10
    3 X 100 IM 2:00
    Swim it two times.

    1 X 200 moderate free 3:30
    4 X 75 descend 1-4 1:30
    8 X 25 fast :40
    Swim the set twice.

    I will give the swimmers their choice of the following two sets. Set 1 is a speed set, Set 2 is distance free.

    SET 1:
    12 X 50 1:10
    odd: easy, perfect stroke
    even: fast

    SET 2:
    1 X 300 4:30
    3 X 100 1:30
    1 X 300 4:15
    4 X 75 1:05
    1 X 300 4:00
    6 X 50 :40

    WARM DOWN: 4 X 50 easy 1:00

    3800Y(Set 1)
    5000Y(Set 2)
    Swim Workouts
  16. Easy day today

    by , October 28th, 2009 at 12:09 PM (A comfort swimmer's guide to easy swimming)

    SCY, solo

    400 swim free and back
    300 IM drill
    (did as k/d/s by 25's for each stroke)
    200 kick reverse im order
    100 pull backstroke

    swim 10 x 100 on 1:45: odds free, evens IM:
    50 easy

    kick choice 8x: 1 min. on, 15 sec. off: keep it smooth and feel out the kick
    (I did this as continuous kick, going hard for the minute then a float kick for 15, went about 450 total)

    pull 8 x 50 on 1:00 choice
    (alternated back and free, w/buoy only, focusing on rotation with both strokes)
    Total: 2900 yards
  17. Wed OCT 28th, 2009

    by , October 28th, 2009 at 10:09 AM (Ande's Swimming Blog)
    Wed OCT 28th, 2009

    went to "So You Think You Can Dance Tour" in Austin last night, had a great time but went to bed late

    sat with Eddie after practice and watched UT men work out, Shanteau & Piersol trained this morning.

    Today I'm hosting a lunch with UT swim coaches, Eddie Reese, Kim Brackin, Kris Kubik, & Jim Henry & former UT swimmers

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

    36 Days till Long Beach
    Leave in 5 weeks for Long Beach

    FOUR OR MORE SDKs off EVERY wall


    SCY no blocks
    5:30 - 6:45
    whitney coached
    UT Swim Center diving well
    Swam with todd & Nate
    beside tyler & Marcio
    arrived at 5:45

    WORE brief

    warm up
    missed it


    assigned: 15 minutes swim do 50 IM's
    did: swim 100 rest 50

    assigned 8 x 100 on 1:15
    did 8 x 50 fr on 1:15 5 SDKs off each wall

    assigned: 15 minutes swim do 100 IM's
    did: 50 swim 50 rest
    alternated 25 fl 25bk with 25 br 25 fr

    assigned 8 x 100 k with fins on 1:30
    did 8 x 50 k with NO FINS on 1:15 5 or more SDKs off each wall

    50 easy

    Updated October 28th, 2009 at 11:00 AM by ande

    Swim Workouts
  18. Preparing for my 1st meet this season

    My first meet in this season's every-event madness is a week from Sunday--the SCM Fall Classic at the Nassau County Aquatic Center on Long Island. I'm swimming 5 events: 100 IM, 100 BR., 100 BK, 200 IM, and 200 BK. These are all familiar events that I would be likely to swim even in a regular season. I'd like to swim good times in the first four; as for the 200 BK, I've already swum a SCM time that I'm pleased with this year (2:45 in May). It's unlikely that I'll improve upon that swimming it as the 5th event in a 1-day meet, so I'm doing it at this meet simply for the sake of my every-event-in-a-month adventure.

    Here's the things I need to work on during my next week-and-a-half of training in order to feel confident at my upcoming meet:

    BR turn--focus on tucking tight and rotating backwards initially (do back-flip to turn progression to get feel for this)

    BK starts--do some

    Block starts--do some of these too, focusing on keeping core engaged and streamline strong as I'm entering water

    200 IM--do a couple of these all-out at workouts to practice stroke transition keys while fatigued

    Meters vs. yards--I usually workout SCY, so I should get myself to a SCM pool a time or two before the meet to get used to swimming meters. I especially need to do some BK turns at speed with the flags set to meters rather than yards.

    So, that's my check-off list for the next week-and-a-half. I will probably need to ask my coaches if I can do some starts at the end of practices. The rest of these skills I can practice on my own if they don't fit easily into workouts. And since some of my team's workouts are in a SCM pool, I'll make it a priority to go to a practice or two there.
    (Added bonus--if I go to the Saturday afternoon SCM workout this week, I can wear my Halloween cap!)
  19. Still nursing the shoulder a bit

    by , October 28th, 2009 at 07:24 AM (Mixing it up this year)
    The shoulder is not as bad as it had been but it still lets me know it is there. I decided to take it easy today.

    100,200,300,400@:15R Free
    500 Free kick w/fins every 3rd 25 sprint
    500 Back kick & drills w/fins fashion model, arms perpendicular, partial recovery, streamline, fashion model
    8x50 from dive 2 of each stroke breakout FAST shut down at 15 meter mark finish EZ Free
    3x200@3:30 Free w/paddles & bouy nice and long

    Total 3000 yards
  20. Tues Oct 27: AM Swim & PM run (gym)

    by , October 28th, 2009 at 12:34 AM (aztimm's training blog)
    Made it to swim this morning with the team, ASU Rec Center, 6am, SCY
    --600 warm-up choice (did a little breast)
    4 x 100 kick on back, hands in air just a little
    8 x 50 drill/swim
    400 (supposed to be IM, I did free)
    9 x 100 @ 1:30
    200 cool down

    I think there was more, but I forgot it. this was one of those days when I wished I had just slept in; really didn't have my heart into it. pool setup was back to normal, small group tho, just me and 1 gal in my lane.

    debated between running out at Tempe Town Lake or going to the gym after work. gym won out. it got a bit windy here, with lots of crud blowing around. I didn't want to have to deal with that, especially with contacts in.
    Treadmill: 33:33, 460.5 cal, 4.05 miles, avg pace: 7.2 mph
    2 min walk/warmup, then started at 6 mph for 2 min, up to 6.5, 7, 7.5, each for 2 min, then 8 mph for 5 min. Then up by .1 fo a min each to 8.5, back down, then back up by .2, to 8.7 mph. Gradual downward then 2 min warm-down.

    Ladder drill: 2x through the 4 sets down/back
    Step ups: set 1 (10 reps) w/10# dumbbells, sets 2-3 10 reps each leg leading, holding 15# dumbbells
    Stool jumps: 3 x 10
    Wall squats: 3 x 15, w/ 15# dumbbell
    Leg raise: 3 x 15
    Pullups: 9, 9, 7
    Plank: 2 min
    Crunch: 2 x 50

    A plus of going to the gym was I also did some PT-type stuff, as well as some abs and of course my pull-ups.

    Tomorrow will be an AM Swim/PM Gym (weights). Hoping to get out to the lake on Thurs for a run.

    Question for any runners or others who've recovered from injuries... How long did it take you to get back?
    While I'm mostly progressing well with my ankle, I don't want to push things too much. I'm thinking of making my Sunday run about 7-8 miles, and going up about 1-2 miles a week. If I can do that, I should be able to do the marathon in January.
    Anyone want to share if you think I should/shouldn't plan for the marathon?
    I could do the half, but I'd rather not have to deal with 20,000 other runners over the course. The 8-9,000 on the full marathon course is bad enough.
    Funny, I've never been injured this bad before, or not at least where I really wanted to get back like this.

    Weight is finally starting to drop off. It did when I first started back to weights and swimming, then my diet got the best of me, and it stagnated. With getting back to running (even my minuscule mileage) I'm already seeing a difference.
    Swim Workouts , Running