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  1. Fat Man back in the Water 9/20/08

    by , September 20th, 2008 at 09:14 PM (Fat Man back in the Pool)
    We are still scrambling down here for post Ike pool space. Masters practice was set for 10:30 in a community pool. I got an email last night from the Church about doing some hurricane relief, so I joined our group and went across Houston to work on a house 1 block from the bay. We cleared trees, hauled furniture, and mucked out this house that had had 4 feet of water in it from 9 to 3.

    I will try to get in the pool tomorrow. Next week is a West Texas travel week coupled with a couple of evening conference calls. I will try to get a couple of work outs in.
  2. A few days later....

    I went to the gym on Thursday before practice and ran 2 miles and walked 1 mile. I also did my weight machine routines.

    Swim practice was pretty crowded...i think there were 4 other people in the lane with me. I led the lane:

    3x 150swim 50kick (600)
    get out and stretch
    100 long and loose
    4x 200im drill/swim by 25 (30second rest) 100IM 85% (20 second rest) (1,200)
    12x75 O:fly, back, breast E: back, breast, free
    build @ 1:20
    20x25 O=catch-up drill E= any free drill @45secs (treadwater during break in between 25s)
    Starts and turns: 250
    Warm-down: 100ez

    Total: 3,650 scyards

    Today I went to the gym and ellipticalled for 35minutes and biked for 50 minutes (30min strength ride, 20minute fat burning ride) Then I did my weight routine.

    ==the loyola boys swim team is always in the weight room when I am there, its awesome to see how good of shape they are in and how serious they take their swimming careers...they each were teaching each other new exercises for Abs, and back/shoulders today. Never saw that at my undergraduate school==
  3. weekend

    friday night masters was lightly attended..71 degrees...the new heat pump is supposed to arrive monday.

    main set
    5x 100 on 1:45
    went :07, :07, :06, :08, :07 (i need to get my spl back down...i was at 15's for most of these)

    5x 100 on 1:20
    coach said just make these, i held 1:13's

    500 build by 100
    did 6:02...i think i held around 1:12's...i changed my breathing pattern each 100
    B3, 2R-2L, 3R-3L, 4R-4L, etc

    500 neg split
    went 3:07, 3:00 (too much difference)

    saturday morning:

    7:30 am. met willie at j.lane for a 5.5 mile uphill ride to the lake that will remain nameless. air temp was about 40 degrees when we started to ride. my legs felt tight and i thought i might have to walk up cardiac hill for the first time in 20 years...i didn't. when we arrived at the lake, the sun was upon it and except for my hands and feet, i was warm from the ride. the 64 degree water felt warming to my feet as i entered, but the dive in was a bit bother. willie and i soon fell into pace chasing our shadows as the sun was behind us. the water was a few degrees cooler at the far end where the lake turns shallow, and the usual warmth reflecting from the rocks was absent. we paused only briefly before heading back. 2.5 miles of h2o and now its all downhill to the cars...brrrrr.
  4. Fat Man back in the Pool, 9/19/08

    by , September 19th, 2008 at 12:17 PM (Fat Man back in the Pool)
    Swam at the New Territory Pool last night. It could use pump servicing and better lane lines. We had choppy, murky swim.

    400 Swim, 200 Kick warm up
    8 x 50 fly kick on back
    16 x 100 25 fly, 75 free build
    8 x 75 25 drill, 25 fly, 25 free
    2 x 50 SDK fast down, free back
    100 easy

    3400 scy

    That one hurt, it was the most yards in one work out since I started back in July. I iced both shoulders and glad to have the anti-inflamatory Rx.

    PT & deep massage on the left shouder this am. Therapist pleased with improvement in the left shoulder. I need to keep up with the PT exercises on both shoulders. Have to convince the wife that it is ok to put an eye bolt into the wall near the bathroom door. The shock cords have pulled the door hinges.

    Saturday practice will be put off - the Church is going to do some storm cleanup for a couple of people so it will be tree limb trimming, and shovelling mud.
  5. Catching Up (Sept 16 & 17)

    by , September 19th, 2008 at 11:59 AM (Mike's Rocky Mountain Blog)
    Sept 16 ~

    2000 Yards
    Main Set
    4 X (12 X 25) IM Order
    SDK Breakout/Fast on :45

    Lift:All exercises reps 10/8/6
    Dumbell presses: 120, 130, 140
    Lateral raises: 50, 55, 60
    Lat pull downs: 145, 150, 150
    Cable chest fly: 115, 120, 130
    Standing shoulder raises: 75, 80, 85
    Standing Pull downs?: 70, 70, 75
    Abs: 1500 crunches

    Sept 17 ~
    2700 Yards
    Main Set
    4 X (5 X 75) IM Order + Free Pull
    25 SDK/25 Drill/25 Build on 1:45
    Notes: Did fly drill on about half of swims.
    Had trouble building fly and subsequent back swims because I was still recovering.

    Lift:All exercises reps 10/8/6
    Curls: 120, 130, 140
    Dips: 3 X 10 Slow
    Leg Press: 225, 315, 365

    Next workout will be 9/20

    Updated November 16th, 2008 at 10:38 AM by alphadog

  6. cool h2o


    water temp at suny 71 degrees last night. it took a little while to get warmed up and moving, but it was not uncomfortable...

    main set:
    5x 200 fr on 3:20
    (descended 2:29 - 2:19)

    8x 50 on :50 easy,easy, fast, fast x 2

    4x 200 on 3:00
    (descended 2:23 - 2:17)

    8x 50 on :40
    (held :33's)

    coached the kids after, only three of my group stuck it out.....oh well.
  7. September 18, 2008

    by , September 18th, 2008 at 11:52 PM (Mike's Rocky Mountain Blog)
    Getting caught up with the recent changes. I'll post my last couple of workouts over the weekend...
  8. sunset at an un-named lake

    9-18 08
    my first gunks am practice yesterday.
    johnny the new coach on deck

    main set
    5x 100 fr on 1:40
    5x 100 fr on 1:35
    5x 100 fr on 1:25
    5x 100 fr on 1:15
    held 1:10's

    every day shorter, so these last few trips to the lake are that more precious.

    last year we got in on oct 8 and the water was about 70 degrees.

    last night it was about 72....same as the new paltz pool! and terry and i did the 2.5 mile round trip. feels good to get in a double!
  9. Ande's Swimming Blog

    by , September 17th, 2008 at 03:25 PM (Ande's Swimming Blog)
    Ande's Swimming Blog

    I swim for Longhorn Masters coached by Whitney Hedgepeth at the Texas Swim Center in Austin Texas.
    Swim: fly, back, free, and IM.
    50's & 100's,
    200's, 400's & 500's Sometimes,

    Events and Times

    Ask Ande

    Swim Faster Faster

    1980 & 81
    Coached by Paul Bergen in Austin, TX, high school JR & SR year

    1981 - 86
    Coached by Eddie Reese at the University of Texas at Austin
    swam 50 & 100 free, 100 fly, 100 back & 200 IM

    On March 23rd, 2005,
    I started posting details about my workouts and meets at
    my last post was September 19th, 2008
    Then it was closed

    Updated December 9th, 2008 at 11:58 AM by matysekj

  10. Fat Man in the Water 9/16 part 2

    by , September 16th, 2008 at 11:18 PM (Fat Man back in the Pool)
    Well I pulled an Ande today arriving at the pool late. We have switched pools for the short course season and locations are somewhat flexible.

    I have not been with this current group long, and went to the wrong pool. Got there 5 minutes early, waited, called, and finally decided to drive through the subdivision and found the correct pool.

    Noticed a Scout meeting going on in the community center and stepped in to let the leaders know about the cancellation of an event next weekend. The camp was damaged during the storm and I have somewhere between 150 to 200 participants and staff to notify. Thank goodness that the leaders have been willing to make calls to the youth in their areas.

    Got in at the end of a drill set.

    12 x 50 drill/free

    4 x 4x 25 (1-3 drill, 4 fly)

    8 x 50 SKD down, free back

    4 x 100 (25 rotating fly 75 free)

    2 x 25 SKD Sprint

    100 warm down

    Now icing & waiting for the anti-inflamatory to kick in.
  11. Take 2 on first day back

    swim club looks like its gonna be pretty fun. We actually had a very good turnout and they were like disappointed! I was like WTF this is a bigger "team" than my college team!

    We only swam for about an hour:


    3x3x100: @1:25 with 2:00 inbetween each set of 3

    6x25 breast pull-outs

    4x25 long and ez

    very nice.

    I'm gonna be sore tomorrow after all that...sheesh
  12. Fat Man Back In The Water

    by , September 16th, 2008 at 05:03 PM (Fat Man back in the Pool)
    It has been a little over a week since I have been in the water. Last Saturday (9/6) then it was off to West Virginia and no pools. Spent my free time communicating the cancellation of a Scouting event. Got back to Houston in time to batten down the hatches. Fortunately for us we were on the clean side of the eye. We lost power for <24 hours, and only had minimal damage. Other friends had tornadoes to deal with and are still without power.

    Today was the first day back in the office and tonight will be the first workout.
  13. Getting Back in!

    So...I've taken a 6.5month hiatus due to health issues and an overall aversion to the system (aka coach)...but now I am in Baltimore, MD in graduate school and wanted to get back into it.

    I'm hoping to go to the GMU Sprint Classic at the end of October as my first meet back into it...that doesn't give me too much time...but I also will not expect to do great things there...and personally I don't think it takes to much training to do a 50free or 50fly.

    So today was my second day at the gym. I went Saturday as well and ran, biked and lifted.

    September 16th 2008:
    830am: ran 2miles on treadmill broken up with .25fast walking @1.5incline for a total of 3miles.

    9:15am: lifted using cybermax weight systems: chest press, tricep press, arm curl, lat pull downs and a few others.

    9:45am: Swim: 25scy Loyola pool. Swam alone.

    3x200 kick @4:30 #1,3 with board #2 w/o
    200 DPS
    16x50 #1-8 w/ paddles #9-16 swim w/o
    200 DPS @.45
    16x50 kick Odds=free @1:00, Evens to 8=25 breast, 25free @1:10 Evens 10-16= under water dolphin kick
    200 DPS
    4x100 IM, #s 3-4 reverse im @ 2:00 (held 1:18)
    200 warm down

    for a total of 4,400 yards on my first day back.

    Then when I got out and into the hottub a woman approached me and asked me if I was gonna be doing the club team which I said yes. Turns out, that starts 7-9 I have another pool workout. Tomorrow is gonna be tough!