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  1. Hard! Wed., Nov. 4

    by , November 4th, 2009 at 10:11 PM (The FAF AFAP Digest)
    AM: Hot Yoga:

    Went to the 10:00 am hot yoga class. Didn't suffer quite as much and didn't need quite as much water as usual. Didn't even have to dump water on top of my head during the last 15 minutes.

    PM Swim/SCY/Solo:

    Today, I used the structure of one of Ande's sprint workouts from awhile ago. (I have a note on FB in which I collect sprint oriented workouts I like.) But instead of doing the 15 100s in the set as increasing fast freestyle, I did them as increasingly hard backstroke SDK without fins. This was to serve the dual purpose of implementing Quick's advice (treat the 100 back as 50 swim/50 kick) and Chris' advice to do longer quality hypoxic sets sans fins. This was NOT easy. It took some will power to get through it, but I think it was worthwhile. This CO2 tolerance set was definitely harder than my endurance kick set from Nov. 1.

    Anyway, here's how it went:

    Warm up:

    700 variety swim, kick, drill

    Main set: Hypoxic Kick + Sprints:

    5 x 100 backstroke kick @ 2:00 (no fins)
    SDKs = 12, 10, 10, 10 by 25

    50 EZ

    8 x 25 easy speed fly w/fins @ 75% @ :35

    4 x 100 backstroke kick @ 2:15 (no fins)
    SDKs = 13, 12, 12, 12 by 25s

    50 EZ

    8 x 25
    odds= fast evil
    evens = EZ

    3 x 100 backstroke kick @ 2:30 (no fins)
    SDKs = 14, 13, 13, 13 by 25s

    50 EZ

    8 x 25 easy speed fly w/fins @ 75% @ :40

    2 x 100 backstroke kick @ 2:30 (no fins)
    SDKs = 15, 14, 14, 14 by 25s

    50 EZ

    8 x 25
    odds = fast free w/fins @ 90%
    evens = EZ

    1 x 100 back
    SDKs = 16, 15, 15, 15 by 25s (no fins)

    100 EZ

    Total: 3300

    10 minutes in hottub



    I am dead after 3 hours of working out. The hypoxic kicking definitely took it out of me. I had some cramping issues on the last few hundreds, which surprised me as I hadn't had any calf cramps recently. Of course, I have pounded my legs the last few days, so it could be that. Or, I guess, it could be the yoga beforehand.

    I'm hoping to work out with Speedo, Cage Fighter and Jazz tomorrow.

    I tried out the Pure Sport workout and recovery drinks today. Banana-strawberry flavor. It didn't make me nauseous like the Hammer products, so that was quite excellent. The recovery drink I split in half and used half after yoga and half after swimming. The taste was just too strong to have in one dose. I hope that doesn't negate its effectiveness. I have another swim friend who really likes Pure Sport as well.


    I notice that lovely Jimby prominently displayed my botched 50 back in LCM from 2008 Zones on FB. I slipped on the start and sunk in the water, going 33.4. So, for what it's worth you can compare my 2008 (33.4) and 2009 (31.99) 50 LCM backstrokes. You can see me drop an F bomb in 2008. B70s in both.


    2009: [ame=""]YouTube- Leslie's 50 LCM Backstroke National Championship Performance[/ame]


    I got my P90X plyo video in the mail. Am anxious to give it a whirl. But probably not tomorrow right before a sprint workout.

    Food Blog:

    I'm going to write down my food for the next weeks leading up to my SCM meet. As I recall from the last time I started this project, I used a pretty low carb approach for a month and then increased carbs for the couple weeks before SCY Zones. In retrospect, that seemed to work pretty well. This time, I'm not eliminating carbs. I think I really should focus more on portion size and skipping desserts, etc. For example, I ordered Thai food with a friend a couple days ago -- I ate way too much b/c it's so tasty.


    large smoothie with one banana, strawberries, frozen mixed berries, scoop of yogurt, flax seed oil, 1/2 scoop of whey protein


    salmon, salad with tomatos & cucumbers, small box of junior mints (lol)


    Pure Sport recovery drink after yoga and swimming and Pure Sport workout drink during swim.
    apples w/ peanut butter
    cheese & crackers


    quesadilla with cheese, peppers, tomatoes & mushrooms
    balance bar in car

    (Dinner was a bit of a disaster tonight as I was in the car driving to myriad things between 4-9 pm. I had to make separate dinners for everyone. And I still have to pack lunches. I'm sure I'll need another snack -- I'm still hungry.)

    Updated November 5th, 2009 at 11:03 AM by The Fortress

    Swim Workouts , Yoga
  2. Wednesday, November 4

    by , November 4th, 2009 at 10:03 PM (Elise's Fitness Fun)
    Did the 4 mile leap frog run today. This type of run always just kills me. Fell behind the last mile as usual. One of my friends was a little concerned for me because he had seen a rather strange-acting guy the last mile. My friend would stop every block and look back to be sure I was o.k. I wondered why he was so worried about me, but he told me why when we were done. Just another reason why I think it is good for women to run in groups.

    Updated November 4th, 2009 at 10:18 PM by elise526

  3. Sarasota Y Sharks Masters 5:30 Workout -11/05/09 -SCY

    by , November 4th, 2009 at 05:06 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 descend 1-4 :50 :45
    Swim it twice. Round 1 left, round 2 right.

    2 X 100 kick 2:10
    8 X 25 kick*fast,no board* :40

    1 X 100 moderate 2:00
    1 X 50 fast 1:00
    1 X 50 easy 1:30
    Swim it 4 times.
    Choice, IM'ers 1 round of each.

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

    1 X 75 easy swim

    2 X 50 blocks @ race pace

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Pool Crafts 101: Customize Your Pull Buoy!

    Swimming pools are beautiful. Sparkly blue water, beckoning lane lines . . . what’s not to appreciate?
    The things you find around swimming pools are a different matter. Dented aluminum benches, overstuffed bins filled with mildewed kick boards and water aerobics equipment, sad deflated toys, piles of pull buoys. Lots and lots of pull buoys. All alike and charmless. Definitely an unbeautiful sight.
    You can do your part to remedy this situation! Customize your pull buoy in a few easy steps. Not only will you be doing your part to beautify your aquatic environment, you’ll also be able to quickly sort out your own personal buoy from the jumble of equipment at the end of your lane.

    You will need:
    *A pull buoy, the kind with 2 foam cylinders attached by webbing or cord:

    (Note: Kiefer makes these in bright colors in various sizes):

    *Some beautiful ribbon (about a yard long)


    *A safety pin

    (Difficulty rating of this project: 50 Backstroke)

    Note: Ribbons come in all sorts of beautiful colors in patterns. Pick something colorful that will contrast with the blue or black webbing material found on standard pull buoys. It will work better if your ribbon is the same width as the webbing in your pull buoy.

    1. Untie or disconnect the two loose ends of the pull buoy’s webbing, and, if there is a plastic spacer, remove it.

    2. Next, with the webbing still in the pull buoy, overlap your ribbon with one end of the webbing, and fasten them together with the safety pin. Now you can simultaneously pull the original webbing out of the small slots in the styrofoam cylinders while pulling your ribbon into them. If there is a plastic spacer on the other side of the pull buoy you will need to unpin the ribbon, work the webbing out of the spacer, repin, then complete the threading. You can discard the plastic spacer, or thread your ribbon through it.

    3. When the original webbing is completely out of the pullbuoy and your ribbon has been threaded completely through it, unpin the two. Adjust the spacing of the two cylinders to suit you, then tie off the ribbon in a beautiful bow and trim the ends neatly.

    Voila! Now you can do those pull sets in style!

    Next up in this DIY series:
    “Liven Up Your Kick Sets: Using Spare Mr. Potato Head Parts to Create Kickboard Portraits of Your Coach and Teammates!”
  5. Day 48

    5x100 FR@2:00

    10x50 Kick BR 1-5@1:15, 6-10@1:00 w/fins

    10x50 FR@1:00 1-5 fins, 6-10 fins and paddles descend

    200 Easy

    1700 SCY Indoors Solo
  6. Wed Nov 4rd, 2009 50 bk went 23.3

    by , November 4th, 2009 at 12:19 PM (Ande's Swimming Blog)
    Wed Nov 4rd, 2009


    University of the Incarnate Word (SCM) Masters Meet
    Saturday, November 21 & Sunday 22, 2009
    16 Days till San Antonio

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

    29 Days till Long Beach

    FOUR OR MORE SDKs off EVERY wall


    SCY no blocks
    5:30 - 6:30
    whitney coached
    UT Swim Center diving well
    Swam with TODD & Nate

    WORE B70 legs

    warm up


    Assigned: 8 x 25 fl on 30
    did: 4 x 25, 1 25 easy, 2 skip, 1 25 fast
    went 11

    Assigned: 8 x 50 bk on 50
    did: 4 x 50, 1 50 easy 1 50 fast
    went 25

    Assigned: 8 x 75 br on 1:15
    did: 2 rounds of 75 br, 50 skip, 25 br,
    then 75 br, 25 br, 25 br, 75 fast
    went :50

    Assigned: 8 x 100 fr on 1:20
    did: 5 x 50 on 1:20

    assigned 6 x 150 pull on 2:00
    did: skipped it
    rested about 10 minutes

    50 bk fast
    roll start
    wore B70 legskins
    whitney timed
    went 23.3

    50 easy

    Updated November 5th, 2009 at 11:43 AM by ande

    Swim Workouts
  7. A day for 75's

    by , November 4th, 2009 at 11:59 AM (A comfort swimmer's guide to easy swimming)

    SCY, with Carrie

    Swim 500 free smooth

    200 IM drill

    swim 8 x 75 free on 1:20 even pace
    (ave 1:00)

    swim 300 choice
    (free/back by 50)

    kick 100 IM

    pull 8 x 75 free on 1:20 breathe every 3

    swim 100 easy

    swim 8 x 75 back on 1:30

    swim down 100 easy
    Total: 3100 yards

    Updated November 4th, 2009 at 12:45 PM by poolraat

  8. Sprint/Distance Combo

    by , November 4th, 2009 at 07:29 AM (Mixing it up this year)
    Was sore going in to this one but started to loosen up some as I got going.

    8x50@:55 Free
    8x25@:45 Free kick every 3rd Sprint
    8x50@:50 Free
    8x25@:45 Free kick every other Sprint
    5x200@3:00 Free w/paddles & bouy descend went 2:49, 2:47, 2:43, 2:38, 2:32
    5x100@1:30 Free kick w/fins held 1:22's
    200 Free 1 paddle on weak arm 1 fin on opposite foot from paddle arm to build up the weak side
    8x50@:50 Free as 25 distance stroke 25 sprint stroke
    200 Free warm down

    Total 3500 yards
  9. 11-03-09

    by , November 4th, 2009 at 12:17 AM (Swim like an Orca, but faster !)
    11-01-09 Swimstitute SCM Solo w/o
    11-02-09 Gym. Increased reps to 3x20, except for free weights. Assisted Pull-ups and Dips is now 60 lbs, pull ups increased to 3. I started playing basketball as a intermission.
    11-03-09 Aquasol @ UMHS
    Warm 350 (Coach was rushing me)
    Drill Set
    1x200 Underwater flip-turns ( Swim fast as you pass under the flags, dive deep, go into a SDK do the flip turn at the wall underwater, SDK out under the flags, surface, you may now breathe.
    1x500 FR, 1x400IM :30 rest
    1x200 FR, 1x200IM :30 rest
    1x100FR, 1x100IM :30 rest
    1x50, 1x50IM :05 rest
    10x50 K w/fins fast :50
    Drill again
    10x50 Underwater flip-turns Drills(did these on 1:15)During cool down (75)my turns felt effortless!
    3025 scy
    Maintained 5-7 SDK on every start, and 2 SDK's on every turn, (except for BR), even my coach has noticed it and she isn't getting on my case about taking 2 strokes without a breath off the turns.That is, in lieu of 2 strokes n/b, I'm doing 2 SDK's... I'mgetting more creative and added several new exercises in the gym which made me very sore today.
    Today's new to me drill for turns was sorely needed as I had a bad habit of doing one dolphin kick and involving my arms to assist in the turn. First I struggled with flipping completely underwater as I could not use those crutches anymore, then I just starting "balling up" and it became easier...with the lack of o2 factored in, I was motivated to get off the wall asap.
  10. Tues Nov 3: AM Swim & PM Gym (run)

    by , November 3rd, 2009 at 11:50 PM (aztimm's training blog)
    Made it to swim with the team this morning, 6am, ASU Rec Center, SCY (Johnny coaching on deck by himself)
    around 300 warm-up choice
    6 x 50 @ 1:00 descend
    6 x 50 @ 1:30 kick (did 1, 3, 5, and 6 kick)
    3 x 200 @ 3:20 swim smooth
    6 x 50 @ 1:10 drills
    6 x 50 @ 1:30 kick (actually did them all kick)
    3 x 100 @ 1:40 swim smooth
    200 cool down

    made it to the gym on my way home, primary focus was a treadmill interval run, with a secondary focus on some PT-type stability stuff for my legs. then I was so inspired by Q's abs comments, I did more abs than I normally would have.
    Treadmill: 36:00, 493.2 cal, 4.31 miles, avg pace 7.2 mph
    Started w/ 2 min walk/warmup, then into intervals of 3 min/1min -- 2 x (6.5/8, 7:8.5, 7.5/9), then 2 x (8/9), gradual decline to warmdown. Again I'm dripping and think this is my fastest since injury.
    Ladder drills: 3 x thru all 4
    Step ups, forward w/15# dumbbells each arm: 2 x 12 each leg
    Step ups, sideways: 2 x 12, each leg
    Stool jumps, forward: 2 x 12
    Stool jumps, sideways: 3 x 5, each side leading 3x (much harder than it sounds)
    Pull ups: 10, 9, 9
    Leg raise: 3 x 15
    Ab-x: 2 x 50
    Plank: 2:00, first :40 with forearms on foam roller, did some 10 sec 1 legs too

    Those sideways stool jumps are very tough. The stool is a bit higher than the boxes I used at PT, and I just wanted to make sure I could jump up that high. 5 reps sounds wimpy, but jumping left, right...repeat 3x, all adds up.
    I think this is the highest number of pull ups I've done yet. I did have my gloves, which probably helped a little.

    Per Q's request, I'll try to recount my diet for the day. Water isn't included, but I drink a ton of water, in addition to everything below--
    * my "poor man's" protein smoothie
    * Jimmy Dean breakfast sandwich (whole wheat bagel, egg, cheese, turkey sausage)
    * True North nut clusters
    * Yoplait yogurt
    * some leftover Costco chicken pie
    * some peanut M&M's
    * a very small amount of the popcorn I brought (Target/Archer Farms Rosemary & cheese)
    * some grapes
    * salad (lettuce mix, tomatoes, turkey, avocado, cheese, balsamic vinaigrette dressing)
    * some sort of tube pasta, chicken, red sauce dish and a little garlic bread

    I'll try to share some history of why I may seem to workout like crazy... I can track most of it to Aug 2000. Was working in North Scottsdale, on my way home from work, and got involved in a multi-car accident. Some kid ran a red light, hit a mini van causing it to spin, and it spun into me. My air bags deployed, I knocked out for a minute. When I came to, that kid was running around like crazy, wanting me to open my door...but I locked it instead. Eventually paramedics came, I agreed to have them take me to a hospital for routine checks. After they got me in the ambulance and got me all hooked up to everything, I heard them talking to the driver. The accident happened at Scottsdale/Cactus, and there's a hospital near Pima/Shea (maybe 5-7 miles)...but they diverted to Scottsdale Osborne. When we arrived there were 4 doctors who greeted the ambulance. Evidently my blood pressure had jumped up so high they were worried I'd have a heart attack.
    My father died of a sudden heart attack at 62 (I was in college, saw him one day, got a call from my Mom the next), his father in his early 50s. My mother's father died similarly, and her brother (an avid marathon runner) also had a sudden fatal heart attack at 65.
    At the time of the accident, I was swimming about 3-4x a week, mostly evenings, and not doing any other exercise. I was eating like crap, hated my job, had a terrible commute (around 35 miles each way), and my weight flirted with 200# (my 34" waist pants were tight).
    This was my initial wake-up call. I couldn't do anything about my family history, but there are things I could do.
    Swim Workouts , Running
  11. Easy swim

    by , November 3rd, 2009 at 08:50 PM (Elise's Fitness Fun)
    Had a history test today in a class I'm taking to broaden my potential teaching areas. Don't know what took more out of me, running the 5k over the weekend or writing about Andrew Jackson, the Missouri Compromise of 1820, slavery, John C. Calhoun, nullification, the Nat Turner rebellion, abolitionist petitions, broadening of the electorate, the National Bank, and the Southern economy.

    Anyway, got in a very light swim today. Pool was 85 and I was dead. Still, I guess a little something is better than nothing.

    Warm-up: 9 x 50 drill on 15 seconds rest

    10 x 100 on 1:45 - alternated 100 free, 100 back on first 5, and then did dolphin kick with board and no fins on last 5

    Cool-down: 2 x 75 easy free

    Updated November 3rd, 2009 at 09:23 PM by elise526

  12. Core + Swim, Tuesday, Nov. 3

    by , November 3rd, 2009 at 05:15 PM (The FAF AFAP Digest)

    Played with my new power wheel today!

    power wheel roll outs on knees, 1 x 25, 2 x 15
    power wheel roll outs from pike, 2 x 10*
    power wheel crawls, just a few forward and back, seemed somewhat hard on shoulders
    power wheel pikes, 1 x 15, 2 x 10**

    3 x (25 long arm crunches + 25 bicycles + 25 dead bugs + 25 prone scapular scrunches + 25 butt kicker plyo)

    jumping jills, 3 x 50
    snowboarders, 3 x 10

    * The roll outs from a pike are much harder than from the knees and likely stress the shoulder more.

    ** I was showing off my power wheel to my son (who finally arose from the couch after a few days of piggy flu). He said (with bravado, though jokingly) "move over weak woman and let a real man show you how it's done." Then he promptly lost his balance on the pikes and couldn't do very many on his first try. lol. I think this exercise is the best one for the core from what I could tell. But I need to try the crawling some more.

    Videos for the power wheel exercises and other bodyweight exercises can be found at: This site looks somewhat like Cross Fit without the weights.

    Swim/SCY Solo:

    Used a workout super evilstroke sprinter Jim Corbeau was kind enough to send me. I made minor modifications.

    Warm up:

    700 variety swim, kick, drill

    10 x 25 twirling 4 point shooters

    Sprint Set:

    3 x through:

    4 x 75 backstroke w/ 10 SDKs @ 70% @ 1:30
    4 x 50 stroke w/fins @ 90% @ 1:30
    1 x 100 EZ @ 1:30

    I did the first set backstroke and held about 26.5-ish on the 50s.
    I did the second set evil b/c my legs were getting tired from the last few days of beating up on them and went 33s.
    I did the third set backstroke and held 25.5-26 ish, but missed the wall on the last 50

    Vertical Kicking:

    5 x vertical kicking, done as:

    1:00 vertical kicking with hands at shoulders + 15 seconds with arms in streamline + 15 pullouts + 15 seconds rest

    150 EZ

    Total: 3000

    150 EZ


    When I made my internet purchases the other day, I also ordered a sample of PureSport workout and recovery drink to try it out. Just finished off my endurox. I also had ordered a new Finis Shooter monofin. I had the longer Trainer monofin, and really disliked it b/c it didn't seem to work the core and glutes as much -- instead putting strain on the lower back.

    I went to vote today. Hubby is out of town and did not get an absentee ballot. So, for once, he didn't cancel out my vote.


    This article suggests that HIIT, not low or moderate interval training, significantly reduces the risk of heart disease.

    High-Intensity Interval Training to Maximize Cardiac Benefits of Exercise Training?
    Wisløff, Ulrik; Ellingsen, Øyvind; Kemi, Ole J.

    We hypothesized that high-intensity aerobic interval training results in a greater beneficial adaptation of the heart compared with that observed after low-to-moderate exercise intensity. This is supported by recent epidemiological, experimental, and clinical studies. Cellular and molecular mechanisms of myocardial adaptation to exercise training are discussed in this review.

    Updated November 3rd, 2009 at 06:02 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  13. I hate breath control sets!!!

    by , November 3rd, 2009 at 04:48 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 11/3/09

    SCY, solo

    300 swim mix strokes
    (did 100 free/100 back/50 breast/50 fly)

    3 x 100 kick w/board w/5 sec. rest
    (coming in between 1:55-2:00 on these)

    swim 2 sets of 3 x 75 free on 1:15: descend 1-3
    (Round 1 went 1:02->:56; round 2 went 1:05->:55)

    pull 6 x 150 free on 2:30:
    #1-2 breathe every 3
    #3 and 4 breathe 3/5/3 by 50
    #5 and 6 breathe every 5
    (did these all around 2:05, had no problems with the breathing pattern here)

    swim 12 x 25 fast choice on :40 with 1 min. rest after #4 and #8
    {did 2x (2 fly-2 back-2 free)
    fly around :17, back around :18, free around 15}

    swim 4 x 150 free on 2:30: breathe 3/5/3 by 50; descend 1-4
    (couldn't hold the breathing pattern after the first one swam the rest on B3)

    swim 4 x 25 FAST choice on :45
    (IM order times about like above set of 25's)

    swim down 100

    Total: 3050 yards

    And while perusing the Preliminary Top Ten List look what I found:

    800 Freestyle Relay LCM Mixed 120-159 (2009)
    10 ABM Illinois 11:17.15
    Floyd M Fisk (57)
    Martha Cammarata (27)
    Ken Carlson (35)
    Carrie A Colburn (35)

  14. Monday Nov 2nd and Tuesday Nov 3rd

    I did not forget to blog last week. I spent the week in bed. Unfortunately it was due to illness. The only full day I worked was Monday. I finally got a stronger antibiotic and a decongestant/anti-histamine.

    I was dead on Monday. First time back in the water in over a week ... I only did 1200 none of it hard.

    Today I was late ... I'm working on that.

    400 swim mix in drill
    4 x 100 kick

    Main Set:
    6 x 150 (choice of paddles, pull or swim)
    I did 2 with paddles and the last 4 without
    There was a breathing pattern but I covet my air and opted to stick mostly with every 3 and work the walls.

    12 x 25 sprint on :40
    Did them all free held 15s

    4 x 150 descend

    Feeling better. I have to coach tonight so I am going to try and get some sort of dryland in. I might try running or elliptical. I might just opt to weights and stretching. Depends on how I feel and when I get to the gym.
  15. Sarasota Y Sharks Masters 5:30 Workout -11/04/09 -SCY

    by , November 3rd, 2009 at 04:12 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 --
    Swim it twice. Round 1 intervals left, round 2 right.

    2 X 100 kick 2:10
    6 X 50 kick 1:05

    1 X 100 stroke 2:00
    2 X 50 stroke 1:15
    Swim the set three times, breaking between rounds.
    IM'ers should do a round each of fly, back, breast.

    1 X 100 easy
    1 X 50 fast
    We'll swim it 4 times through.
    50's are @100% and off the blocks.
    No intervals, we'll go when ready.

    400 & 1500 swimmers: 14 X 50 1:00
    odd: easy, perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. Red Letter Day...So far

    by , November 3rd, 2009 at 12:09 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I returned to the office of the beautiful blonde dermatologist sans merci and was escorted into her parlor by a brunette nurse. The nurse instructed me to remove my pants and underwear, the elastic in the latter of which she could not fail to see was exhausted. She gave me a paper drape with which to cover myself and then she briefly left the room, leaving my unguarded medical chart on the formica table.

    As soon as she was gone, I bounded over and looked at the results:

    Results negative for herpes simplex 1 and 2 and herpes zoster.

    Then the nurse reappeared, and I said, "So I don't have sexual leprosy?"

    And she said, "I don't know, I haven't looked at the test results yet. The doctor will be in to go over these in a minute."

    Despite this waffling, my heart was doing somersaults. The lesion was still idiopathic!

    The nurse snipped the stitch and pulled it out and left.

    A few minutes later, the beautiful blonde dermatologist knocked once and entered. Perhaps it is projection on my part, but she seemed to have found in the one week interlude a portion of merci for wretched minions like me.

    Wretched, albeit not incurably venereal, minions.

    She smiled and said the tests for herpes and shingles were negative.

    There is a certain obsessiveness in me that likes to narrow things down to the 10 to the minus 12th power of certainty.

    "So," I said, in hopes of clarification, "you are saying I don't have sexual leprosy?"

    She smiled again and said, "Leprosy was never one of the suspects." But then, perhaps having some familiarity with patients like me, she added, "You DON'T have sexual leprosy."

    So much for the swab test results.

    Unfortunately, however, the pathology lab results (cookie cutter biopsy) had not yet come back. The beautiful blonde dermatologist, who now seemed to kind of like me, promised to call my cell phone as soon as these did come in.

    I asked her if groin cancer had now emerged as the next likeliest suspect.

    "I don't think malignancy is very likely, given how suddenly the lesion appeared," she said. "Malignancies usually take a long time to develop."

    More likely agents, she thought, were some sort of fungus, bite, poison plant, or other cause of the inflammatory process. It could still theoretically be another form of bacteria, but that's unlikely given the fact that I already went through antibiotic treatment without benefits.

    I told her that the area, which is clearly healing, still itched like crazy. She asked if the steroid creme she gave me free samples of was helping. I told her I stopped using it because it didn't seem to be making any difference, and she replied that it can take up to a week for that to work. She recommended I resume auto-anointment (my phrase, not hers).

    She said whatever it was, it wasn't contagious anymore (if it had ever been), and that it was okay to resume swimming. I didn't have the heart to tell her that I had already done that.

    In any event, this whole episode has resulted in collateral damage of multiple stripes to the innocent. I will dedicate myself to making whatever amends are possible--and take the ongoing maddening itch in the spirit of much deserved punishment and penance for my sins.

  17. Tue Nov 3rd, 2009

    by , November 3rd, 2009 at 11:02 AM (Ande's Swimming Blog)
    Tue Nov 3rd, 2009


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

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

    30 Days till Long Beach

    LAT PRESS 8 X 40 8 X 45 8 X 50 6 X 55
    LAT PULL 8 X 165 6 X 205 4 X 215
    BENCH PRESS 8 X 135 6 X 185 3 X 205
    LEG PRESS 8 X 230 8 X 320 8 X 410

    FOUR OR MORE SDKs off EVERY wall


    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool north end
    Swam with TODD, AMY & MIKE

    WORE briefs

    warm up
    3 ROUNDS OF 150 FR 50 K 100 IM DR


    [B]Assigned: 4 rounds (ONE EACH STROKE) of
    100 K,
    100 DR,
    200 FR PULL


    IN ROUND 2

    4 X 100 DONE 25 STRONG, 25 EASY REST 30


  18. Tuesday morning swim with team

    This morning, to make up for yesterday's disappointment, I treated myself to wearing a new suit to workout. This is the one I chose:
    I accessorized with my blue polka dot cap

    and, lest things get too matchy-matchy, my regular orange daisy flipflops.

    Although you can't see it so well in the picture, the swirly design on the chest seems embossed--its a bit darker and seems pressed into the fabric--and is lightly covered with something that looks like glitter. With its ombre coloring and subtle yet sparkly decoration, the suit's a little reminiscent of pageant swimsuits, only without the plunging neckline and inner hardware. It was comfortable and fun to wear. It did seem like glittery bits in the design might be prone to migrate to other parts of the suit. I felt fast and happy swimming in it, and give it a four happy-face rating:

    I was brave and swam in the fast lane this morning, and enjoyed swimming with my speedster buddies. This was our workout, and what I did with it:

    I got in about 400 of the warmup.

    5 x 50 FR @ :40

    3 x (4 x 50 ST) @ :50, with each set of 4 being FL/BK, BK/BR, BR/FR, and FR/FL
    [Note: Wrap-around IMs--I'm against them! Instead, I did the 3 IM pieces medium fast, and substituted an easy FR or Bk for the FR/FL 50]

    6 x 100 @ 1:45, with odds 75FR/25K; evens 25FL/25BK/25BR/25K. [The point of this set was to do the 25 kicks fast, and I did.]

    The main set was:
    4 x 100 @ 1:30
    1 x 50 @ :30
    3 x 100 @ 1:25
    2 x 50 @ :35
    2 x 100 @ 1:20
    3 x 50 @ :40
    1 x 100 @ 1:15
    4 x 50 @ :45
    1 x 100 @ 1:10
    [Our lane added that last 100 to the original set--we wanted to go down to 1:10 on the last 100, but didn't want to speed up the intervals by :05 for all the 100s, so just added one at the end.
    This set turned into a bit of a train wreck--in a lane of 4, we had 2 bathroom breaks during the set, a couple of mid-pool turnarounds (but I executed them gracefully!), 3 swimmers who were lost at various times, and 1 swimmer who simply surrendered and swam a straight 1300. But towards the end we all regrouped and finished the set strong. I was able to make the fast swims but struggled on the middle sections of the set, which is how I thought it would go for me. I tend to be good at swimming fast or slow, and not so much at sustaining inbetween speeds.]

    8 x 50, odds easy FR @ 1:00, evens brisk BK @ :40

    5 x 50 warmdown

    All in all, it was a happy morning practice--everyone seemed to be in good spirits, and there was lots of chatting and laughing. I'm grateful to have such great teammates to swim with!

    Updated November 3rd, 2009 at 10:08 AM by swimsuit addict

  19. Sore after this one

    by , November 3rd, 2009 at 07:14 AM (Mixing it up this year)
    Felt good so decided to do some stroke work today.

    10x100@2:00 Free 1/2pull 1/2kick

    20x25@:30 Fly w/fins & paddles - get the paddles out correctly
    20x25@:30 Back w/paddles - keep it strong
    20x25@:30 Breast - make them
    20x25@:30 Free w/6 beat kick

    200 warm down

    Total 3200 yards
  20. Measure For Measure

    by , November 2nd, 2009 at 11:03 PM (Meet Director's Path to Tranquility)
    "Never measure the height of a mountain until you have reached the top"
    -Dag Hammarskjold
    The second step in getting the meet off the ground this year was to submit our application to the LMSC for a sanction. In the first year, the George Washington Rec Center pool needed to be measured to verify the length, since to our knowledge, there were no USA measurements on file. Some pools have USA Swimming measurements on file, making this step unnecessary. The LMSC loaned a long tape to us for the purpose. There were no real instructions on how to do this as I recall, except that the length of each lane needed to be recorded, gutter to gutter at the water surface.

    Oh, what a pain. During our measurement, the tape was consistently pulled tight for a measurement and out of someone's hands. Then, we stretched it across a few floating kickboards. Several people would need to hold the kickboards in one place ot keep them and the tape from floating out of line.

    Of course we were getting a longer measurement than the pool actually was, with the sagging between boards. So, we started with the kickboards lined up, then gradually took them away to get a tight level tape and took the readings. What surprised me was the fact the at the measurements varied by an inch or more from lane to lane. All lanes measured out a bit longer than the 75 feet requirement, but a few by only a couple of Michael Phelps butterfly finishes.

    We only measured lanes #2-7 that we planned to use in the meet. Information was submitted to the LMSC, and the pool's measurement record was accepted into the file. If we wanted to use lane 1 in the future, we would need to measure that lane I assume, and revise our pool measurement record. Measure all lanes in the pool, even if there is no plan on using them in competition, allowing their possible use in the future. This year, when we submitted our sanction request, we only noted that the pool was measured in the past and the results were on file.

    In the first meet, we copied the sanction language exactly as the USMS Rule Book stated. However, the LMSC sanction chairperson had other ideas. She wrote back that she wanted it stated a little bit differently. I guess it was personal preference. We have used her language in all meet entries since.

    • Plan on lots of time to measure a pool using a tape, and have floating kickboards ready.
    • Measure all lanes in a pool, even if you do not plan on using them in competition.

    Updated November 10th, 2009 at 07:02 AM by Rnovitske