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  1. Thurs 11/19: AM Run

    by , November 19th, 2009 at 09:07 PM (aztimm's training blog)
    Didn't get out to run when I first woke up as I had planned. My legs still felt a bit fried, and I was cold (outside temp was about 40). So I worked for a few hours. Around 10am, the Internet went down (stupid Cox), so I started to get ready, figured if I couldn't work I might as well get out to run (although it did come back up before I left).

    Again was a near picture-perfect day and time to run. Temp around 55-60F, not a cloud in the sky...wish I could run in the middle of the day more often in our colder season.
    Run stats--
    distance: 5.52 miles
    time: 48:15
    avg pace: 8:44 min/mile
    calories: 738

    This was supposed to be more of a speedwork run. Did around 2 miles, then got into some fartlek-type runs...pretty much fast for 1-2 min, easy recovery for 2-3 min. I don't hold that hard and fast when I'm outside like when I'm on a treadmill...and as I did listen to music, I also let that guide me (along with trees, roads, lightposts, and any other markers). Greenday's, "Longview," is the perfect type of song for this, as it goes back and forth with fast/loud and slower/soft bits (came on shortly after I started these fast bits).

    All the detail for the run can be found through the Garmin site.

    My plan was to give my legs a good workout tonight, but I decided to skip. I got wrapped up in more home office cleanup (it seems never ending), and just didn't feel like. Also made a trip to the DMV for a new drivers' license (how dare they make me get a new picture every 12 years), and that took away any energy I had left.

    Planning to swim in the morning, then hit the gym after work tomorrow.

    Countdown--just 8 days until Europe! Of course weather everywhere I'm going looks great now...hope it continues.
  2. Thursday

    by , November 19th, 2009 at 08:59 PM (Swimming, Life, and Other Stuff!)
    I am getting very sick of the rain and gloom around here. This weather makes me feel wickedly psycho!

    I decided to skip practice tonight in order to rest for the 2 day meet this week-end. I threw a load in the laundry after work and checked e-mail. The meet was cancelled due to lack of officials.
    I'm not upset about missing the races, I can always find lots to do on the week-end. However I am bummed about the room I pricelined today during my lunch is non-refundable.
    I think my son may be able to use it. Louisville has a great skate park, he thinks he can get a few friends together and go down Sat. and Sun.
    I hope this works out. I don't mind paying for the room as long as someone gets some good use from it!
    I read a post today from a very good source stating stretchy band exercises may hurt swimmers more than it helps them.
    I would like more information on this subject. I have been using them 5 times a week for about 6 weeks. If I'm not making things better I would love to quit doing these exercises.
    Of course my next question is "now what do I do to keep my shulders healthy?"
  3. Off week

    by , November 19th, 2009 at 08:18 PM (Elise's Fitness Fun)
    This week, I'm not feeling very energetic. Got in lots of good workouts last week, but this week, I've been sluggish. I haven't even felt like running. Must be a biorhythm funk I'm in. Maybe it is good to back down this week.

    Did the following workout today:

    Warm-up: easy 400

    10 x 50 sprint with each 50 followed by a 75 easy and one minute rest - on most held between 28 and 30. There were a couple of times that I probably came in around 31. Just felt pretty sluggish today and the warm water did not help things.

    200 easy

    500 alternating 25 non-free, 25 free - did back

    2 x 25 underwater (no fins) followed by easy 50 and 30 seconds rest

    100 easy

    2600 yards

    Not going to go to the meet on December 5 in Atlanta. A number of folks have reminded me that 100,000+ people will be descending upon Atlanta for the SEC Championship. Georgia Tech is right downtown where all these people will be headed. Think I'll stay home and continue my training. May look to do a meet in January where it is warm. I saw something about a meet in Orlando in mid-January, but have not heard anymore about it.
  4. Two days before Meet

    by , November 19th, 2009 at 06:57 PM (My Passion)
    Wedenesday I got to practice and the coach asked me to lead the team in Yoga. It seams that several team members are having shoulder issues. Lately there have been some 18-19 year olds joining us after not swimming for a year and thinking that us elderly swimmers aren't fast enough for them. They make 1 or two practices every two or three weeks and mess up our lanes by showing up randomly and show no real dedication, but I digress.

    After Yoga I swam:
    1X400 (swim kick pull swim 100 of each stroke in IM order).
    1X150 free sprint (I was exhausted after this, high cedar and high mold counts in the air combined with my asthma acting up was awful, plus my body felt really sluggish in the water)
    6X50 sprints alternat free and breast each 50
    4X25 fly sprints
    After this I got out to practice dives. Meet coming up this weekend and we do not practice dives, so practicing is called for.

    After work, I really felt run down. Don't know if it was the Flu shot from Tuesday (my arm is still sore), or what. I decided not to work out today (thursday) and got into bed at 7:30. Watched TV until 8, turned it off and I was out. Woke at 5:45 and went to work. A friend IM'd me that she had not seen me in the gym lately and I told her that lately I had been feeling tired, so Tues and Thurs I have been taking off. She said that is not like me and to make a dr appointment soon. I did and will see the dr on Tuesday. Wonder if my lung function has decreased, this has been for a month now and if I didn't love to swim so much, I would stop swimming because of the way I feel.
    Swim Workouts
  5. Sprints w/Jazz & Speedo, Thursday, Nov. 19

    by , November 19th, 2009 at 05:31 PM (The FAF AFAP Digest)
    SCY @ OakMarr w/Jazz & Speedo:

    Warm up:

    700 variety

    6 x 25 "good swimmer" drill
    6 x 25 DPS dolphin kick w/fins
    6 x 25 breaststroke pull w/fin grip

    Speed Work:

    5 x 75 @ 3:00
    25 fast free into fast turn w/fast breakout, cruise the rest. I didn't do descending stroke counts like those two speedsters. I just dolphin kicked fast out of the turns. I wasn't warmed up enough on the first one.

    50 EZ

    Total: 1575

    10-15 minutes hottub



    1. As Speedo noted, Oak Marr is not GMU. However, it's still a decent place to practice. Complaints, including 6 emails, have been submitted to GMU facility management. I am not the only one slightly peeved by this! Why, I have never heard Brad Gandee say one nasty word (well, maybe one) and my poor coach has been reduced to running for exercise.

    2. Jazz and I were wondering about drills to work on keeping the head down when one breathes in fly. Suggestions anyone? Besides not ever breathing.

    3. I feel pretty tired and crappy in the water. Upon reflection, I think it's just that I've been training my ass off the last 4 weeks (in anticipation of submax events and a few wee moments of sprinting) and my body needs a recovery week. This seems to be a pattern with me ... I guess it's good that taper starts next week with the abandonment of all things leg related in the gym. I will miss my plyos though ...

    4. I am not sure what to do with hot yoga during tapering ... Tentatively, I plan to go next week and then bag it the 2 weeks before my meet.

    5. I'm still not sure whether to taper or just drop upper body weights in a week ... I'll likely do an explosive session at lower weights tomorrow if I feel like my shoulder can take it.

    6. Jazz and I are indeed insanely jealous of Speedo's ability to fall instantly asleep at night. We also briefly discussed Jimby's upcoming article in Men's Health on the dark side of ambien.

    7. Unlike Geekidissy, I hate Thanksgiving except for the lazy time. He says it's different in the South, but it just seems like a bunch of overcooked mushy food to me. So, I refuse to cook it. I get no mom/wife points for this holiday. The bright side is I will be in Pittsburgh over the holiday, so I will get to drag Jimby to the gym.

    8. I want a mistress like Patrick's. Plus, I could use a wife with Mr. Fort being constantly AWOL lately. I'm considering letting my youngest become a wii addict.

    9. My left shoulder still bugs me around the shoulder blade and teres area. I will grudgingly continue with the RC and icing tonight.

    10. And on other depressing suit news: But I guess it's a good thing we have those extra affordable cheapo $260 jammers around.

    Updated November 19th, 2009 at 08:26 PM by The Fortress

    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -11/20/09 -SCY

    by , November 19th, 2009 at 01:38 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    2 X 150 2:30
    4 X 100 1:30
    4 X 75 1:15
    4 X 50 :45

    6 X 50 kick 1:15

    10 X 50 1:05
    #3-6-9 are fast
    #10 is easy

    1500 swimmers: 8 X 50 1:00
    odd: easy, perfect stroke
    even: race pace

    1 X 400 6:00
    8 X 50 descend 1-4/5-8 1:00
    1 X 300 4:30
    6 X 50 descend 1-3/4-6 1:00
    1 X 200 3:00
    4 X 50 descend 1-4 1:00
    1 X 100 1:30
    2 X 50 fast 1:00

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  7. Another meet is this weekend

    by , November 19th, 2009 at 12:03 PM (A comfort swimmer's guide to easy swimming)
    So another crash taper.


    SCY, Solo

    300 free & back
    200 kick rev IM
    200 IM drill
    200 pull w/p&b, breathe 3/5 by 50

    5 x 50 on 1:00 choice: build to about 85%
    {Went back (40), free (37), fly (40), free (38), back (40)}

    swim 6x around choice on 3:00
    75 easy, 20 sec. rest
    25 all out
    (on 75's did 1-4 free around 1:05, 5-6 back around 1:05
    25's did 1-2 fly, 17-18; 3-4 back, 18-19; 5-6 free, 15-16)

    100 easy

    kick 4 x 25 on 1:00: 10 SDK underwater minimum.
    {odds on back, evens on belly, 15 sdk to just past mid-pool}

    Swim down 600 alternating 100 free/100 back

    Total: 2550 yards
  8. Thursday Nov 19th, 2009

    by , November 19th, 2009 at 10:54 AM (Ande's Swimming Blog)
    Thursday Nov 19th, 2009

    The [ame=""]SFF[/ame] Tip of the Day is:
    [ame=""]Tip 165 Build a Better Boat[/ame]
    Which ones are your favorites?


    FOUR OR MORE SDKs off EVERY wall

    6:30 - 8:00
    whitney coached
    dove in on time
    swam with Mike, Larry & Max
    next to tyler, amy & erin

    WORE briefs

    Warm Up


    assigned: 10 x 100
    did: 10 x 50

    assigned: 10 x 75
    did: 10 x 25 SDK

    assigned: 10 x 50
    did: 6 x 50

    assigned: 10 x 25
    did: 8 x 25


    Saturday, November 21 & Sunday 22, 2009
    University of the Incarnate Word (SCM) Masters Meet

    4301 broadway san antonio texas
    2 Days till San Antonio

    Saturday, November 21, 2009
    04 100 Individual Medley 1:00.99
    08 100 BR 1:12.9
    14 50 Breaststroke 32.99
    18 100 Backstroke 59.99
    plus 4 x 50 medley & 4 x 100 medley relays

    Sunday, November 22, 2009
    26 200 Freestyle 2:06.99
    30 50 Backstroke 27.99
    34 100 Freestyle 54.99
    36 50 Butterfly 26.99
    plus 4 x 50 fr, 4 x 100 fr, & 4 x 200 fr relay

    Probably won't swim all those individual events

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

    15 Days till Long Beach
    Swim Workouts
  9. Mixing it up again

    by , November 19th, 2009 at 07:31 AM (Mixing it up this year)
    Not a lot of yardage today but it was a little rough. Tomorrow is LONG COURSE and you know what that means.......FLY.

    5x200@3:15 Free long and loose

    8x25@:45 Free kick every 3rd 25 FAST held :26's on the fast ones
    8x50@55 Fly w/fins was holding :43's on these
    8x25@:45 Free kick every other 25 FAST held :26's
    4x100@1:45 Back w/paddles was holding 1:35's
    8x25@:45 Free kick FAST held :27's on these
    4x100@2:00 Breast pull w/fins get the dolphin motion in held 1:48's on these

    200 Free kick w/fins EASY
    200 Free swim EASY

    Total 3200 yards
  10. Wed Nov 18: AM Swim & PM Gym (weights)

    by , November 18th, 2009 at 11:09 PM (aztimm's training blog)
    Made it to swim with the team this morning 6am, ASU Rec Center, SCY...both Johnny and Jenn coaching on deck
    around 500 warm-up choice
    32 x 100 ....done as
    #1-10 @ 1:40
    #11-20 @ 1:35
    #21-30 @ 1:30
    #31-32 @ 1:25
    200 easy cool down

    today was one of the first days in a while that I felt great in the pool. was in a lane with 4 people, started out going 3rd, then moved up to 2nd. everyone else bailed after 30, I did 2 more. I would have done more, except I had my massage scheduled for 8.
    this is one day where I wished I had gone in a faster lane. I was getting too much rest...20+ sec on the 1:40s, even on the 1:30s I was getting 15 sec, and I didn't feel like I was really pushing.
    not exactly sure why I felt so good. could be I knew I had that massage scheduled. and a guy found/gave me a water bottle I accidentally left in the locker room last week (had given it up for lost). yea, sometimes the little things can help set me up for success.

    my massage was simply fantastic. it is a sports rehab/chiropractic clinic, and the woman who worked on me was German, certainly didn't hold back. both my legs (calves and thighs) are extremely tight. my shoulder that I thought was bad really wasn't as bad as I thought. she focused on my legs, shoulders, and neck... just a little bit on my arms.
    think this is something I'll work into my schedule, and budget, about once a month. for some reason I thought it was more expensive, but to pay for it (mine was free), is only $35. like replacing running shoes with something half-decent every couple months, I think this could be a good part of injury prevention.

    I made it to the gym on my way home ...
    Elliptical: 12:45, 1930 strides, 148 cal, crossramp 6, resistance 7
    Chest press flat bench w dumbbells feet crossed in air: 1 x 15 x 40, 1 x 12 x 45, 1 x 12 x 50, 1 x 12 x 55, 2 x 10 x 60
    Hammer strength shoulder press: 1 x 15 x 90, 2 x 12 x 110
    Biceps preacher curl: 1 x 15 x ez bar, 1 x 12 x 20, 2 x 10 x 50 (need to figure out what the ez bar weighs)
    Precor triceps extension: 1 x 15 x 60, 1 x 12 x 80, 2 x 10 x 90
    Flex fitness dip machine: 1 x 15 x 180, 1 x 12 x 195, 1 x 12 x 210
    Nautilus nitro abdominal: 1 x 30 x 125, 1 x 25 x 140, 1 x 20 x 155
    Leg raise: 3 x 15

    really had trouble getting going. maybe it was the massage, or just tired, not sure. I did get in 2 quality sets, the others just seemed like filler to me....

    working from home tomorrow. planning to run at some point (maybe morning), and then give my legs a good thrashing at the gym.
  11. Hump Day!

    by , November 18th, 2009 at 10:51 PM (Swimming, Life, and Other Stuff!)
    I took a quick dip at LA Fitness before the Noodler Tribe took over. I guess I'm swimming both days at Louisville this week-end so I should probably cut back and rest a bit.
    *700 Free Swim
    *10 X 50 Free on 1:00 (I was racing the guy in the next lane I guess)
    *4 X ( 100 IM/2 X 50 Stroke IM roll/4 X 25 stroke)
    *100 easy backstroke
    2,500 yds

    I got a new Blackberry tonight! I had the set-up guy make the texting font large! It's great, I don't even need my glasses! I now have e-mail, internet, and a gps all on my phone! And I can see it!
  12. Wednesday, Nov. 18

    by , November 18th, 2009 at 06:53 PM (The FAF AFAP Digest)

    Warm up:

    800 variety swim, kick, drill

    10 x 25 shooters

    Aerobic Kick Set:

    5 x 200 dolphin kick w/Dolphina, my MF @ 3:00
    2 back, 1 belly, 2 side
    essentially meditative streamlining

    50 EZ

    Speed Set:

    2 x through:

    5 x 50 fly @ 1:00
    5 x 50 back @ 1:00
    5 x 50 breast @ 1:00
    5 x 50 free @ 1:00
    :30 extra rest or so after each round

    round 1 = swim
    round 2 = kick (except swim evil)

    #1-#3 = EZ/good technique (drilled the fly)
    #4 = fast w/fins (except for fly, which was easy speed)
    #5 = EZ

    Round 1, I went easy speed fly (29) and then 24, 32, and high 23 on back, breast and free.

    Round 2 went high 23, low 24 (jammed turn and cramped) and 32 on evil. I skipped the last 5 x 50 flutter kicks b/c I had cramped so much. I think this was due to dehydration after yoga yesterday. I have to make an affirmative effort to drink more water in the late afternoon and evening and I didn't.

    100 EZ

    Total: 3950

    10 minutes hottub

    15 minutes of RC work



    I was still pretty tired in the water today, although my 50s were pretty fast. I think my days of vicious doubles are over for now. I was tempted to do more this afternoon, but passed. It seems to take me awhile to recover from the P90X plyo DVD. That pain lingers!

    Plan for the rest of the week is:

    Thursday: Do P90X ab ripper and swim with Speedo & Jazz
    Friday: weight room + EZ swim
    Saturday: off day or possibly just yoga; 3 week taper begins, no more leg work outside of pool
    Sunday: swim with team

    I swam at OakMarr Rec Center today instead of Springhill, as I was in the area. It's not as deep as Springhill, but has a digital clock at one end. It's so much easier to see your approximate times with that than an old fashioned pace clock.

    I made 2 SR purchases today. I ordered the book Swimming Anatomy recommended by Cokie Lepinski for dryland training. [ame=""] Swimming Anatomy (9780736075718): Ian McLeod: Books[/ame]

    I also bought the P90X plus ab/core 20 minute DVD on ebay:

    Updated November 18th, 2009 at 11:08 PM by The Fortress

    Swim Workouts
  13. Meet preview: 100 Back and 100 Breast

    The third and fourth event Iíll swim at Saturdayís meet are the 100 Back and 100 Breast. Hereís my goals and keys for each.

    100 SCM Back
    Masters/Lifetime PR: 1:12.83 (35.6, 37.2) (2001)
    40-44 PR: 1:16.21 (37.5, 38.7) (2006)
    Most recent times: 1:18.52 (38.0, 40.5) (6/08)
    Best age-graded percentage: 90.1; I would need a 1:14.63 to equal that

    That age-group PR seems a bit soft to meóIíve actually done a 1:15 lcm in my current age group. But my LC times are often very close to or even better than my SCM times. Often, the challenge on 100 BK for me is going out fast enoughóI donít like hurting on that last 25, and my natural tendency is to swim the race cautiously and then finish strong. On this race I want risk taking it out a bit too fast, and then finish with whatever I have left.

    A good and powerful start, and a fast first 50 (37-low). I donít have an explicit time goal for this raceóI want to be aggressive pacing it, and then see what results.

    Push with arms on start, tight streamline off starts and turns, drive arms into water, accelerate stroke when I see flags, kick on middle 50, count strokes on final 25.

    Drive arms, flags mean go faster, kick triplets, count.

    100 SCM Breast
    Masters/Lifetime PR 1:23.71 (1998)
    40-44 PR: 1:28.43 (41.8, 46.6) (2005)
    Most recent time: 1:29.64 (5/08) (42.8, 46.8)
    Best age-graded percentage: 87.5; I would need a 1:25.56 to equal that.

    Iíve only swum 100 Breast a few times over the last 5 years or so, and donít have as good a grasp of what sort of times are possible for me as in my other events. So Iíll go with process goals on this one as well. I want to keep my turns unrushed and strong, and I want to remember throughout the race to keep my head in a down position (this is a change Iíve been working on in practice, and it will be good to test whether my altered stroke will hold up in a race).

    calm turns, watch hands on recovery, accelerate turnover on each 25
  14. Wednesday, 11/18/09

    by , November 18th, 2009 at 04:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Pool has been very warm again this week. Today it felt like it was at least 86.

    300 swim free
    200 IM drill
    300 pull free breathe 3/5 by 50
    200 kick choice

    swim 3x around:
    2 x 150 smooth free on 2:35
    (went 2:04-:06 on these)
    4 x 25 on :40; odds breaststroke smooth, evens choice FAST
    (did fast ones fly-back-free by round.
    ave 22 on breast, 18-19 on fly and back, 15 on free)
    100 easy

    swim 4 x 50 build free on 1:00: try to build to about 85% within each 50
    (35-36 on these)

    200 swim down

    Total: 2700 yards

    Another swim meet this weekend. This one a dual sanction meet with the kids in Boise Idaho. I'll be swimming the following:

    Saturday - 50 free, 50 back
    Sunday - 100 free, 100 back, 50 fly
  15. Sarasota Y Sharks Masters 5:30 Workout -11/19/09 -SCY

    by , November 18th, 2009 at 03:01 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    1 X 200 3:15
    4 X 75 1:15
    4 X 50 :45
    Swim it twice.

    6 X 50 kick 1:15

    1 X 100 easy 2:00
    6 X 25 fast :45
    1 X 75 easy 2:00
    5 X 25 fast :45
    1 X 50 easy 2:00
    4 X 25 fast :45
    1 X 50 easy

    1500 swimmers:
    8 X 50 1:00
    odd: easy
    even: race pace

    1 X 300
    3 X 100
    Swim it three times.
    Round 1 intervals: 4:30 1:30
    Round 2: intervals 4:00 1:20
    Round 3: intervals 3:45 1:15

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  16. Tuesday Night November 17 and Wednesday November 18

    Last night I did my favorite weight circuit and went balls out on the treadmill for about 20 minutes. My running goal currently is to get back to running 8 minute miles easily and to hold onto that for 8 miles. I am hoping this doesn't adversely affect my sprint swimming. We shall see. I miss running hard and have no desire to put more than an hour (or so) into but definitely like how I feel and look when I run regularly.

    This morning:

    300 Free
    200 IM Drill

    5 x (3 x 50 kick r:10, 2 x 75 build on 1:15, 1 x 50 fast off of the blocks)

    LOVED that set. It always surprises me how much those sets kick your butt if you work them. It took until the last 50 fast before I actually felt like I was moving fast and holding water. I still need to work on my turn over WHILE I hold water. I can spin with the best of them.

    Long Beach is 2 weeks from Friday!?!

    I'm swimming:

    100 Free (Friday)

    50 Fly (Saturday)
    50 Free (Saturday)

    200 Free (Sunday)
    100 Fly (MAYBE Sunday)
    100 IM (Sunday)

    The maybe comes from my utter lack of fly training and the fast that I really want to swim a good 200 free and I'm not sure I'll be recovered enough to not drown on the 100 fly.

    I have been feeling fantastic in the water. I'm back to holding a good pace easily and I can tell I am sitting up higher in the water on free which is why I am stoked about the 200. I've done one or two good 200s in my life. The only one that actually comes to mind is the LCM 200 Free at LCM Nationals in 2008.

    Tonight I am doing nothing. I am sore, achey and my back is pissy. Tomorrow it's back to the pool and pilates (hopefully with a short spurt on the treadmill)
  17. Wednesday Nov 18th, 2009, Lifetime best 50 bk 23.02

    by , November 18th, 2009 at 09:47 AM (Ande's Swimming Blog)
    Wednesday Nov 18th, 2009

    The [ame=""]SFF[/ame] Tip of the Day is [ame=""]Tip 41 Get Truly Inspired[/ame]
    Which ones are your favorites?


    FOUR OR MORE SDKs off EVERY wall

    5:30 - 6:30
    whitney coached
    dove in on time
    swam with nate brandon, & tyler, next to todd amy & ned

    WORE briefs

    Warm Up
    800 done 175 fr, 25 SDK underwater no breather


    assigned: 4 x 25 one each stroke fast
    did: 2 x 25 one easy one fast

    assigned: 800
    did: 5 or 6 50's

    assigned: 4 x 50 one each stroke fast, 30 sec to 1:00 rest after each
    did: a few easy

    assigned: 800
    did: got out & took a hot shower

    assigned: 4 x 75 one each stroke fast, 30 sec to 1:00 rest after each
    did: continued with my hot shower

    assigned: 800
    did: hot shower & put on B70 full

    200 - 250 in the suit to get used to it
    got out & rested 10 minutes

    assigned: 100 fast for time
    50 bk fast,
    roll start,
    whitney timed
    went 23.02
    (which is my lifetime best 50 bk practice time)

    50 easy


    Saturday, November 21 & Sunday 22, 2009
    University of the Incarnate Word (SCM) Masters Meet

    4301 broadway san antonio texas
    3 Days till San Antonio

    Saturday, November 21, 2009
    04 100 Individual Medley 1:00.99
    08 100 BR 1:12.9
    14 50 Breaststroke 32.99
    18 100 Backstroke 59.99
    plus 4 x 50 medley & 4 x 100 medley relays

    Sunday, November 22, 2009
    26 200 Freestyle 2:06.99
    30 50 Backstroke 27.99
    34 100 Freestyle 54.99
    36 50 Butterfly 26.99
    plus 4 x 50 fr, 4 x 100 fr, & 4 x 200 fr relay

    Probably won't swim all those individual events

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

    16 Days till Long Beach

    Updated November 18th, 2009 at 12:22 PM by ande

    Swim Workouts
  18. Tuesday and I'm a germophobe!

    by , November 18th, 2009 at 09:05 AM (Swimming, Life, and Other Stuff!)
    I missed my early morning swim, it was a good thing though since Sarah got called in to work and we didn't get to run!
    I ended up going to Nasti workout at FHS at 7:30 pm.
    Here's what we did:

    *300 Free Swim stretch
    *200 Back smooth and stretch
    *100 Free 6 kick and roll drill
    *6 X 75 on 1:30 (75=kick/drill/swim) I did half free and half back
    *3 X 300 on 5:30
    1st 300-broken to 100's with 10 sec rest inbetween
    2nd 300-broken to 2 X 150 with 15 sec rest
    3rd Straight swim 300
    *6 X 100 on 1:45 (I did these especially hard! I felt proud for "going for it!")
    *200 ez free cool-down
    *200 Backstroke for fun! (I was trying to work on my wrong side turn. I hope I never have to do one of these in a meet since I'm likely to impale my cheek and dental areas on the sidewall.

    I've been doing Speed Stacking in all my classes for a couple of weeks. All this H1N1 stuff is driving me crazy. Kids start running and working hard down here and cough, snot, slobber, and sweat all over. The cups were getting a sticky, yuk feeling to them so I stayed after school for 2.5 hours and sanitized all of them. Total cups=
    Regular Ones 36 sets of 12 (432), 4 sets of Super Stacks (weighted) (48), 8 sets of Mini's (84), and 8 sets of Maxi Stacks (practically buckets but only 6 per set) (48)
    OMG I sanitized 612 cups. This should qualify me for some type of "Community Service Award" or put me in the Luney Bin!
  19. The strength returned today!

    by , November 18th, 2009 at 07:44 AM (Mixing it up this year)
    Felt alot stronger after a good loose warm up. The more I swim the longer a warmup I need. Feel like I had some power today.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 moderate
    5x100@1:45 Back kick w/fins fashion model drill

    Main set straight thru
    2x100@1:35 Free w/paddles & bouy held 1:25's kept it long and loose here
    3x100@1:30 Free w/paddles & bouy held 1:25's kept it long and loose here too
    3x100@1:25 Free w/paddles & bouy held 1:19's
    2x100@1:20 Free w/paddles & bouy went 1:15, 1:17

    5x100@1:50 Fly w/fins went 1:35, 1:32, 1:32, 1:29, 1:26 not bad for long and loose fly

    300 Free EASY recovery
    200 Free kick w/fins EASY

    Total 4000 yards
  20. 11*17*09 Tuesday

    by , November 18th, 2009 at 01:45 AM (Swim like an Orca, but faster !)

    Pre-Warm - (on deck)
    Hold the plank for 1:00
    Easy arm swings and caterpillars.
    Warm- 600 (2x100FR, 100BK, 100BR, 200IM drill)
    10x50 K on :45 w/fins
    5x100 BK 50drill-onearm/50 swim on 2:00
    5x100 BR 50drill-2kick/50swim on 2:15
    10x50 Fly 25 drill-Stanford/25 swim on 1:15
    20x25 FR on :45 (:15-:18) breath every 4th
    More Kick
    4x25 UW SDK BK :45 w/fins
    4x25 UW SDK fly :45 w/fins

    cool 200

    3500 SCY

    Shoulders are getting better, now I can dig in a little harder. For now, I'm abstaining from weights and heavy dryland, focusing more on just swimming.