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  1. Twenty!

    As of today's workout, I've logged 20.65 miles for March 2010.

    My Feb total was 16.82.

    My January total (including my hour swim) was 18.76.

    My goal for the year is to swim 200 miles, so I'm right on target for that, and might actually go even higher.

    Oh yeah, and the flip turns are coming along really well, and I'm comfortable doing them both backstroke and freestyle, and in two very different pools. So: happy time!

    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 Workout -04/01/10

    by , March 31st, 2010 at 03:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    YMCA Nationals start two weeks from today.


    WARM UP:
    2 X 250 4:00
    5 X 100 1:30

    4 X 200 free 3:20
    Fins optional

    6 X 50 kick 1:15

    1 X 50 easy

    5 X 100 2:15
    Choice. Swim at 85/90%

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

    Optional: 1 X 1000 pull or swim

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. Conundrum ...

    by , March 31st, 2010 at 01:09 PM (Of Swimming Bondage)
    .. not the great white varietal mix (, but, on day 3 of my new 8 week plan (, I already went a little off course. The conundrum is this -- do I consider today my rest day or call it a swimming day and keep with my planned rest day of Sunday? I had a flight this morning and thought I could squeeze in a 45 minute solo swim up at Lifetime, planning a 3K SCM 'fast aerobic' workout. But, I somehow forgot to set my alarm, still magically awoke at 5:15 and only had time to grab 1,000 SCM. As it was, I almost pushed the envelope too far as I walked onto the on-time flight a mere 11 minutes before departure.

    I'm inclined to call this a swim day as I won't get pool time tomorrow (though should get dryland and running). To add another swim day would mean I'd then swim Friday, Saturday, Sunday and Monday, which would probably be another example of the 'see saw' effect I had in the past.

    I did feel quite good in the water on my short swim; bummed that I didn't get to go longer.

    Updated March 31st, 2010 at 01:15 PM by pwb

    Swim Workouts
  4. Wednesday, 3/31/10

    by , March 31st, 2010 at 12:01 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    500 swim alt. 100 free/25 no free
    300 kick with fins choice
    (did 150 free w/board and 150 on back)
    300 pull breathe 3/5 by 25: hold stroke count

    swim 6 x 200 on 3:30: odds free smooth, holding stroke count; evens back descend
    (on free went 2:55-2:55-2:50 on back went 2:58-3:00-2:55)
    50 easy

    swim 10 x 50 on 1:00: swim 1-5 free descend to about 85%;
    swim 6-10 25 free/25 fly, descend to 85%
    (on 1-5 went from 38 to 34, SC went from 14-15 to 16-17 on #5, I ran out of gas on 6-10 and struggled to keep them at 45)

    swim down 200
    Total: 3050 yards
  5. Wed Mar 31th 2010 kicked 150 in 1:40

    by , March 31st, 2010 at 11:57 AM (Ande's Swimming Blog)
    Wed Mar 31th 2010

    8 Days till the 2010 South Central SCY Zone Championships. I'm resting and getting ready to race. but will lift through zones

    02 1650 yard Freestyle 17:55.99

    04 400 yard Individual Medley NT
    06 50 yard Butterfly NT
    08 200 yard Freestyle 1:51.99
    12 100 yard Backstroke 54.9

    28 100 yard Individual Medley 54.99
    32 200 yard Backstroke 2:29.99
    34 100 yard Butterfly 52.99
    40 200 yard Individual Medley NT



    Last night the UT Tower turned ORANGE with windows lit up in #1's on each side to honor the UT Men's 2010 Swimming & Diving Championship, Beth & I went to watch & photograph the team, & friends with the Tower. Hope to put them on facebook soon.
    Got in late and didn't stay up to process them.

    I'm a little sore from lifting yesterday and might skip tomorrow and lift on Friday


    Swim Center
    scy, main pool
    Whitney coached
    6:30 to 8:00
    swam with Brad with the Zone Taper Group
    beside Tyler, Kristyne, & Don
    dove in on 6:35
    wore B70 Jammers

    warm up:
    200 fr
    150 fr
    100 k went 1:13
    100 k went 1:16
    100 k went 1:15
    150 fr


    25 at 200 pace (my 200 pace is 1:45 to 1:47ish)
    25 easy

    50 at 200 pace 26.8
    50 easy

    75 at 200 pace went 42
    75 easy

    100 @ 200 pace went 52.9 from a push
    100 easy

    assigned 12 x 150 3 on a tough pace 1 easy
    3 x (2 x 50 fr)

    150 k went 1:46
    50 easy
    150 k went 1:40
    150 easy

    3 x (2 x 50)
    150 easy

    25 fl fast
    roll start
    whitney timed
    went 10.4

    50 easy

    2010 MEETS:

    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  6. 3/31: Team Practice

    I am trying to be less of an embarrassment to middle distance swimmers everywhere.

    Warm Up
    - 400 free
    - 200 kick IM order no fins w/board
    - 400 back
    - 2x100 IM drill
    - 50 fly
    - 150 free
    - 50 back
    - 150 free
    - 50 breast
    - 150 free
    Main Set
    - 10x100* on 1:15 (11s and 12s, last one was 13).
    - 100 back kick no fins
    - 6x50** on 1:00 w/ fins fly/back/back/free/free/free (27/26/26 on the free)
    Cool down
    - 200 free

    * The main set was supposed to be 6x150 on 2:00, and I changed it to 10x100 on 1:15.

    ** Fast free with fins changes my stroke too much. Doing more of those sets will probably resolve that.

    On faster free sets, I am thinking about a faster turnover with a more relaxed pull, if that makes sense.

    150s on 1:50 would be a good stepping stone toward 100s on 1:10. Need to pick up the pace on my 1:15s before attempting 1:10s.

    We shipped a large bag of luggage ahead and it is currently in Hong Kong. That is pretty cool, since it was shipped Monday afternoon.
  7. Starting to hurt a little - a good thing

    by , March 31st, 2010 at 08:14 AM (Mixing it up this year)
    Tomorrow will be a recovery day but even today was only a moderate day

    500@8:00 Free
    400@6:15 Free
    300@4:45 Free
    200@3:15 Free
    100@1:30 Free
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:40 Fly kick on back last lap fast
    10x50@1:00 Breast pull w/fins
    6x100@1:30 Free w/paddles & bouy
    4x50 from dive breakouts
    200 free easy

    total 4000 yards
  8. Tues 03/30/2010: AM Swim (100+ miles for 2010) & PM Run

    by , March 31st, 2010 at 12:45 AM (aztimm's training blog)
    made it to swim with the team this morning, Mesa Kino Aquatic Center (SCY)
    Paul and Laura on deck coaching

    got in 550 warm-up choice/various
    30 sec vertical kick
    50 easy swim
    8 x 50 @ 1:10 dolphin kick on back (I wore fins for 2-8)
    300 swim build

    4 x ( 2 x 50 drill @ 1:10
    100 swim build
    2 x 50 @ 1:00 swim fast
    100 easy pull/hypoxic)
    --done IM order by rounds, except I did breast/back/breast/free

    200 warm-down

    total: 3100 yards

    * according to my FLOG, I'm now at 101.45 miles for 2010. I've never kept track of this before, but I'd guess I usually reach 100 miles in mid to late April. I told Paul before we started that I'd cross 100 miles today and he seemed surprised.
    * ended up swimming with the same guy I swam with yesterday. he claimed he didn't know what vertical kick meant and said he'd just follow me. either I had more zip today, or his wasn't as strong as yesterday.
    * was a good set for me after a bunch of long stuff. and I hadn't done a focus on stroke for a while either.
    * don't know why Paul has us do an 'easy' hypoxic pull after a tough set; at ASU they'd have us do easy back. my lungs were really struggling!

    we had lunch brought in at the office today. a co-worker is retiring after 25+ years with the company. she's only in her 50s, it must be nice to retire so early. anyway, it was Mexican, and I ate too much, and cake...but still managed to get out for a run after work. Garmin stats--
    distance: 8.08 miles
    time: 01:09:56
    avg pace: 8:39 min/mile
    calories: 1083
    Link to Garmin Connect

    run notes--
    * no surprise, the co-worker who said he'd run with me 'forgot' his running stuff, so I was solo. I didn't really want to deal with him anyway.
    * temp was a touch on the warm side, around 88F when I started, maybe 85 when I finished. a slight breeze, but I was still very sweaty most of the time.
    * tons of whiteflies out today, very annoying. I was glad i had my sunglasses, and I wore them longer than needed for sun. eventually I did put them up in my hair though.
    * also saw a bunch of jackrabbits all over. the flowers are still going strong, but pollen didn't seem quite as bad.
    * as for the run itself, my pace was all over the place. not quite sure what to make of that, but the overall pace wasn't bad, and a 9 sec/mile avg faster, when this run was just .04 mile less, with more elevation.
    * after I got home, I was intending to do a quick dip in the backyard pool. I put one foot in and nearly ran away. I did go in to my legs, just stood there and let them soak a min or 2. felt good eventually. then I got out and showered. I'd guess the temp was mid to high 60s.

    general notes--
    * the Kirsty Allen show is kind of interesting. they had bikes in the pool doing some hard stuff. I had never seen a bike in a pool before, looked just like a normal stationary bike I'd see at the gym. one thing that annoys me is she and her handyman keep weighing in and comparing pounds lost--not as a % of what they were/are.
    * a donation group came through the neighborhood yesterday, and I had a bag of stuff I had been collecting old stuff. I finally gave in and got rid of my 'big' pants; it has now been 2 years so I figured I'd be safe.
    * after reading about all the core work on other blogs (especially Leslie's today), and how Patrick goes to core classes I looked at my gym's schedule. Of course the one in Chandler has no core classes, but the location in Mesa does. I hope to try it out soon and see what it is like.

    anyway, planning to swim with the team in the morning, then gym for weights after work.

    Updated March 31st, 2010 at 01:01 AM by aztimm

    Swim Workouts , Running
  9. Trainer Session

    by , March 30th, 2010 at 07:55 PM (The FAF AFAP Digest)
    Was fabulous! And so great for the ego ... Now I feel weak, completely unfit and inflexible. Sheesh!

    First, he (Ron DeAngelo) put me through a battery of functional movement tests and put me on the True Flex machine. My hips, shoulders and legs are relatively flexible. My lower to middle back not so much. I don't think going to yoga 1x a week is going to help. I have to do it more often or stretch more.

    Then we did some balance testing. I'm not much good at that either -- despite thinking I was improving through yoga. He assigned a 6 position single leg squat exercise to help fix this issue. I was pretty good at some of the more yoga like positions he had me try. In addition to the one legged squats for balance, he is a fan of the one legged squat hold and the bulgarian squat (one legged squat, down on a 4 count, hold for a 2 count, then back up quickly -- with weights)

    Because I was interested in improving core strength and explosive strength for swimming, he recommended that I incorporate 6 holds, which are aka "isometric holds at extreme angles." They are:


    1. squat hold: Just get down in a very deep squat and hold, really tightening the glute and hamstring muscles. The idea is to work up from 1:00 to 5:00 on all these exercises. 3:00 is "the minimum." Happily, I could do this one for 3 mintues without too much problem. (I think he was somewhat surprised.) When you can advance to 5 minutes than you add weights. He has a sprinter girl client (100 dash specialist) who holds a 100 lb bar for 5:00 in the squat position.

    2. pull up hold: you hang from the pull up bar. but instead of hanging straight down, you put your shoulders down and squeeze your shoulder blades together. You can rest your toes on something if you need too.

    3. push up hold: get 2 boxes or steps about 5 inches off the ground. place your hands on the boxes and lower your body, contracting your back and core. Then you add weight on top of your back once you can do this for 5 minutes.

    4. bicep hold: this can be done on a yoga ball with your arms fairly straight, tightening and pressing your triceps against the ball while holding the DBs out.

    5. lunge hold: hold into a deep lunge squeezing hammies and glutes, place hands in a runner type position, squeeze and hold against sides. This is apparnetly the hardest of the holds. I only did it for a minute as we were trying to get through the exercises, but I can see that ... Nothing adorable or darling about this exercise.

    6. good morning darling hold: standing up, hands up by your ears, bend at the waist contracting ab muscles until your looking under between your legs. hold the contraction.

    No wonder Mr. Fort was complaining that this guy was so tough!

    TRX Suspension Training:

    He says this is "fabulous" for swimming. I tried some suspended planks (you can do them straight arm or on your forearms). Much harder than on the ground. Then I tried the plank moving forward and backward suspended -- very hard. Then I tried some side planks, even harder! Once you can do these you can do the side planks with the other arm scooping under. The upper body exercises you can do with TRX also seem pretty good. There are many TRX videos on youtube. Here's one that shows tons of exercises. I think it looks pretty fun. [ame=" Cw"]YouTube- Why TRX Suspension Training?[/ame]

    I also did the core stabilization exercise with him watching. This is the one where you are in a straight arm plank position with two DBs under your chest and you row them one at a time to your chest. I was moving somewhat on these, which is a big no no. To keep your body absolutely still while doing these you need to really squeeze you abs, back and glutes.

    I told him I had been doing box jumps and he encouraged me to continue those. But he also wanted me to do "altitude drops" where you jump down from the box, land in a perfect squat and hold. He had 2, 4 & 6 feet boxes from which to do altitude jumps. Yikes. Like the other exercises, you can add weights to these when you become expert.

    I described some of the other core exercises I was doing, which he said were "fine" (very glowing, no? lol). But the above exercises are superior for core and explosive strength. The holds can be done as an add on or in lieu of your strength training, but preferably both. He definitely seemed to think I should keep doing upper body work to keep the shoulders healthy and strong as well. Of course, he's a big fan of pull ups and chins ups.

    He is a fan of overhead squats as well. I did some for him. He said I was shifting slightly to the right, which typically means you're shifting away from pain. Could have been my very sore left knee I was favoring. I also occasionally get a little twinge in my left lower back.

    I got home and wanted to do some more of these exercises, but my left kneecap is absolutely killing me and causing me to limp somewhat when I walk. I hope it's better soon. I started icing.

    Hoping to hit the gym and swim with Jimi tomorrow.



    Updated March 31st, 2010 at 12:24 PM by The Fortress

    Strength Training and Dryland Workouts
  10. Tue Mar 30th 2010

    by , March 30th, 2010 at 04:09 PM (Ande's Swimming Blog)
    Tue Mar 30th 2010

    9 Days till the 2010 South Central SCY Zone Championships. I'm resting and getting ready to race. but will continue to lift through zones

    I've entered a lot of events and reserve the right to drop a few. Going after some zone records & might do a few relays

    02 1650 yard Freestyle 17:55.99

    04 400 yard Individual Medley NT
    06 50 yard Butterfly NT
    08 200 yard Freestyle 1:51.99
    12 100 yard Backstroke 54.9

    28 100 yard Individual Medley 54.99
    32 200 yard Backstroke 2:29.99
    34 100 yard Butterfly 52.99
    40 200 yard Individual Medley NT



    Tonight the UT Tower turns ORANGE to honor the UT Men's 2010 Swimming & Diving Championship



    Swim Center
    scy, main pool
    Whitney coached
    6:30 to 8:00
    swam with Larry and Jon with the Zone Taper Group
    beside Mike, Marcio, Nate,
    dove in on time
    wore B70 Jammers

    warm up:
    assigned 400 100 / 300 100 / 200 100 / 100 100
    did 4 x 50, 100, 3 x 50, 100, 2 x 50, 100, 100

    assigned 4 x 250 do 2 fast 25's in each
    did 4 x ( 3 x 50, 1) easy rest 50, 2) 25 fast stroke, 25 easy, 3) 25 easy 25 fast SDK)
    felt good fl 12, bk 13, br 15, fr 11

    50 choice fast for time
    roll start
    whitney timed
    went 23.3 (SDKed too far)
    which is my best ever 50 bk time in a jammer
    SDKed a bit too far on first 25

    150 easy

    50 br fast
    roll start
    went 29.6
    left inner thigh hurts a bit

    50 easy

    2010 MEETS:

    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
  11. Asia Itinerary

    No swimming this morning. I have been having trouble catching up on sleep since I came down with the cold last week, so I slept in this morning. Turns out that was a great decision, LW said the pool was drained at Lifetime, and it wouldn't be filled and back up to temperature for a few days.

    April 7th Leave DFW for Singapore. The flights connect in San Francisco and Hong Kong on the way. The flight from San Francisco to Hong Kong is over 14 hours.
    April 8th around midnight, arrive in Singapore.

    April 9th explore Singapore on our own. Singapore is a very modern country, English is the primary language and is known for its high quality cheap street food. A day of eating and shopping.

    April 10th spend the morning exploring Singapore, then get on the boat after lunch. We are taking a cruise from Singapore to Hong Kong on a “western” cruise line. English speaking staff and familiar food. The ship only holds 208 passengers, so it is pretty small.

    April 11th and 12th cruising to Thailand. This is where we plan to catch up on sleep lost from flying to Singapore.

    April 13th Arrive in Bangkok Thailand. Today’s agenda include watching Thai kick boxing at one of the large kick boxing stadiums, shopping and eating.

    April 14th Time to get some culture. Today will be spent touring temples. Thailand is predominately Buddhist.

    April 15th Beach party on an island off the coast of Thailand. I will be swimming off the beach before enjoying whatever is being barbecued on the beach.

    April 16th Cruise to Ho Chi Minh City in Vietnam.

    April 17th Ho Chi Minch City dinner at a previous governors mansion.

    April 18th A trip of the Mekong to see the floating markets. I will have bug spray.

    April 19th Cruise to Da Nang Vietnam.

    April 20th Da Nang – Nothing planned.

    April 21st Cruise to Hanoi We don’t dock until 6pm, so probably nothing today

    April 22nd Kayaking Halong Bay. Halong Bay is a UNESCO World Heritage Site.

    April 23rd Cruise to Hong Kong

    April 24th Leave the safety of the ship and tour Hong Kong.

    April 25th Fly home, Hong Kong to Tokyo, Tokyo to LA, LA to Dallas. We leave at 8am and arrive home at 8pm by the magic of the international dateline, but we will be in a plane for about 20 hours.
  12. Sarasota Y Sharks Masters 5:30 Workout -03/31/10

    by , March 30th, 2010 at 01:16 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    2 X 250 4:00
    2 X 200 3:00
    4 X 50 faster 1;00

    4 X 100 free 1:45
    #1 moderate
    #2 75 mod/25 fast
    #3 50 mod/50 fast
    #4 25 mod/75 fast

    4 X 75 kick 1:50


    4 X 25 :45 1st 25 of 100 pace
    1 X 100 2:30 Swim down
    2 X 50 1:30 2nd 50 of 100 pace
    1 X 100 2:30 Swim down
    1 X 100 2:30 Race pace
    1 X 100 - Swim down
    Swim the set twice, break in between.

    5 X 50
    From the blocks, 25 sprint,good turn and breakout. Easy in.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. It's sprint day!

    by , March 30th, 2010 at 11:48 AM (A comfort swimmer's guide to easy swimming)
    March 30, 2010

    SCY, solo

    300 swim free (hold stroke count
    (Held 15-16 spl)
    200 kick choice
    (on back with 6-8 sdk off walls)
    4 x 50 on 1:00 alt. drill/swim by 25, 1 of each stroke IM order
    300 pull alt. 75 free/25 back

    swim 8 x 25 on 45: odds 1/2 under, 1/2 over; evens all out
    (do 2 of each stroke, IM order on those)
    (on fly did 1-arm on drill, then 16; on back 1-arm and 17; breast pull w/dolphin and 22; free fist drill and 15)
    kick 3 x 50 free on 1:10 w/board: descend 1-3 to about 85%
    (went 55-51-46)
    50 easy

    swim 8 x 25 free on 25: hold 17s
    (held 17s with spl @ 16 on 1-5, 17 on 6-8)
    kick 3 x 50 back on 1:10: descend 1-3 to about 90%
    (went 55-52-49 no fins)
    50 easy

    swim 4 x 25 back on 45, all fast: try to go 15-16 on these
    (was seeing 16-17 on clock after touch and roll over)
    kick 3 x 50 choice on 1:10: descend 1-3 to all out
    (went 58-58-50)
    50 easy

    pull 8 x 50 free on 1:00 descend 1-4, 5-8: on 1-4, breathe every 5; on 5-8, breathe as much/little as you want, and try to go faster on 5-8
    (on 1-4 held breathing and went 39-37-35-33, on 5-8 breathe on 3 went 40-36-35-34)

    swim down 200

    Total: 2700 yards
  14. Stretch cords

    by , March 30th, 2010 at 11:34 AM (Of Swimming Bondage)
    After the dog walk this morning, I did some dynamic stretching for warmups and static stretching to cool down. In between, I did 2 rounds of the following:

    • Stretch cords
      • Shoulder blade pinch -- 10 reps
      • Catch position external rotation -- 10 reps
      • Core chest press -- 10 reps
      • Full can -- 10 reps
      • Triceps press - 10 reps

    • Round 1 legs:
      • Lunges: 5 each leg
      • Prisoner Squats: 10

    I know, this is practically nothing, but I'm not making the mistake I've made in the past of over-doing "new" exercises on day #1. I am getting a massage later today, something I intend to do once in each of my 3 week training cycles and then probably twice during my taper ( I'm also seeing my chiropractor once a week because (a) it feels better and (b) I was doing that last fall and swam fast. I have absolutely no scientific proof that chiropractic works, so I'm banking on a strong placebo effect if it doesn't actually do anything physically.

    I'm also trying to do my ~20 minute Rodney Yee "AM Yoga" session every day, generally in the evening.
  15. Swim @ Sewickley, March

    by , March 30th, 2010 at 11:01 AM (The FAF AFAP Digest)
    Swim SCY @ Sewickley Masters:

    Coached by Bill White

    I goofed and thought practice started at 6:00 instead of 6:30. So I arrived early, which was a good thing, as I got an actual warm up. They only have 1 hour of alloted practice time so really hit the ground running in their practices.

    Warm up:

    500 various

    3 x (3 x 50) evil drills @ 1:00-1:10
    #1 = drill with alternating PLD breast and regular breast
    #2 = breast pull with pull buoy
    #3 = breast kick, no board

    6 x 25 shooters, no fins

    Main Set:

    A Jimicentric set .... I did all back or backstroke kick w/fins as noted below.

    6 x 100 @ 1:30
    1:00 rest
    6 x 50 kick @ 1:00
    1:00 rest
    6 x 100 pull @ 1:30
    1:00 rest
    6 x 100 @ 1:20
    right into 1 x 50 kick fast
    1:00 rest
    5 x 100 @ 1:15
    right into 1 x 50 kick fast
    2:00 rest
    4 x 100 @ 1:10
    (I did 4 x 50 breast fast)
    right into 1 x 50 kick fast

    I did the 6 x 100s mostly 3 back swim + 3 back kick. Big Noodler has a theory that her age group program is so successfully b/c of the plethora of kick-swim sets they do. I intuitively think the reverse makes more sense -- to do swim-kicks. I held mostly around 1:10 with a couple faster ones thrown in there. Bill was puzzled that my backstroke kicks were as fast as my swims. lol Since I hadn't read the set beforehand, I thought that there were 6 of all the hundreds. So I decided to bail on what I thought were 6 x 100 @ 1:10. This seemed like a trick to get me to an actual 5-600 free. Had I known there were only 4, I probably could have made them with maybe a couple seconds rest.

    100 EZ

    Total: 4250

    10 minutes in the best steamroom ever



    Pretty fun workout -- and one which I would never do on my own. I led the lane since I was "cheating" with fins, and Bill and Jim shamelessly drafted off me.

    My 9 year old was there and took some pictures and videos with her flip. She got one of Jim looking like a drowned selkie. I am typing on an ancient computer, and am not sure how to download them. This may have to await my return to NOVA. Jim attempted to give an interview about why he stands with his hands on his moobs. This confused her. lol

    I'm hoping to swim with Sewickley Masters again on Wed IF they'll let me in the darn Y. There is apparently a policy that says that you can only go to a Y 3x a year as a guest without buying a membership. This seems odd. I've bought weekly memberships elsewhere.

    In other news:

    1. I glutened myself yesterday by having black bean soup at Panera (forgetting that there was probably flour in the soup).

    2. I experimented for a week with putting coconut oil in my smoothies. Alas, I don't think it agrees with me judging from the sound effects. So Quick may be right about coconut. I'm off it this week and I'll see if it makes a difference.

    3. Klutz factor: I feel asleep last night reading on the couch after watching The Blind Side with Mr. Fort (a well written book -- The Reliable Wife.) When I woke up to head to bed, I tripped on a blanket and fell forward smacking both knees on hardwood floor. They are sore and bruised today.

    4. I am joining Speedo, Geek, Patrick, Q in going on the wagon until Nats. (Though I doubt Q is abstaining during his trip?) Yesterday was day 1. No idea if it will mkae any difference. I don't work out early, so that won't matter. I have other friends who swear it helps them lose weight, though I recall Patrick didn't see that effect. But then he is scrawny like Geekity.

    5. Today, at 2:00, I'm meeting with pro trainer Ron DeAngelo. I've only met with a trainer once during my entire masters career and always feel like I'm winging it. So I'm hoping this will be beneficial and I can learn some TRX.

    Ron DeAngelo's Biography:

    Ron DeAngelo, director of sports performance training at the University of Pittsburgh Medical Center(UPMC) Center for Sports Medicine, is nationally known for training many notable sports stars, including several National Football League (NFL) All-Pro players and National Basketball Association (NBA) All-Stars, as well as tennis and golf professionals.DeAngelo has worked in the sports medicine field for more than 20 years as a certified athletic trainer. He is an American College of Sports Medicine-certified health/fitness instructor, and has certification as a strength and conditioning specialist from the National Strength and Conditioning Association, where he also is the chairman of the basketball special interest group. DeAngelo is certified as a performance enhancement specialist from the National Academy of Sports Medicine and is a club coach with the United States Weightlifting Federation.

    6. There is a possibility that we may join one of Mr. Fort's business colleagues on a trip to Northern Europe (I've travelled many places, but not there.) It's totally up in the air right now. But if we go, we'll leave June 23 for 2 weeks. That would definitely blow my LC season. But I wasn't that psyched about it anyway after the recent suit fiascos.

    Now it's off to brunch at Pamelas, to meet with the trainer and then see How To Train My Pet Dragon.

    Updated March 30th, 2010 at 11:15 AM by The Fortress

    Swim Workouts
  16. A little easier today but good

    by , March 30th, 2010 at 07:33 AM (Mixing it up this year)
    I am not surprised that it takes me so long to warm up especially on backstroke. Has an awesome set at the end that decended unintentionally. I have also been known to swinm 50 back and come back 2 heats later to lead off a relay and drop the time I had just done.

    10x100@1:40 Free
    500 Fly kick w/fins alt 100 streamline on back and 100 rt side/lt side
    500 Back kick w/fins as 100 streamline, 100 arms perpendicular, 100 fashion model, 100 partial recovery, 100 on side one arm perpendicular
    5x200@3:15 w/paddles & bouy as 100 fr/100 bk
    5x100@2:00 Back descended unitentionally went 1:41, 1:40, 1:39, 1:38, 1:32

    Total 3500 yards
  17. Monday 03/29/2010: AM Swim

    by , March 29th, 2010 at 11:53 PM (aztimm's training blog)
    made it to swim with the team this morning, Mesa Kino Aquatic Center (SCY)
    Paul and Laura on deck coaching

    350 warm-up choice/various
    8 x 75
    --odds @ 1:20 swim build
    --evens @ 1:40 scull/swim/kick by 25

    6 x 100 @ 1:25 smooth
    300 pull...stretch/hypoxic
    50 easy kick

    4 x 200 @ 2:50
    300 pull...stretch/hypoxic, mixed in back/breast on even 25s
    50 easy kick

    10 x 50, did 5 @ :40, 5 @ :45
    50 easy kick
    200 warm-down

    total: 3800 yards

    * wow, felt really tight and slow today. I did bunches of 100s Friday, faster than 1:25 no problem, today even 6 was a struggle. but I did keep my drag suit on today, which could be a factor.
    * towards the end of the 200s, I started to feel a little speed, on #3-4 I was keeping even with the guy who was in the lane with me (he was way faster on the 100s).
    * I'm certainly not a sprinter; I always struggle with 50s on 40, and made 5 today, but then started falling apart.
    * the pulls were nice to keep things loose, and I've grown to like doing backstroke pull, it really loosens up my chest somehow.
    * yardage was a bit higher than normal for a Monday. usually it is closer to 3000.

    keeping track of my yardage this year has been quite interesting. so far for March, I've swam 40.59 miles, which is more than I've run (just over 24 miles), and certainly more than I think I've ever swam in a month before (and I thought 30+ in Jan was a bit).
    for 2010, I'm at 99.69 miles. I thought it would take 3-1/2 months or more to reach 100, but I'll exceed it tomorrow.
    I just received a cap in the mail today for reaching 50 miles, but I don't wear a cap. Does anyone out there who wears a cap want it? Shoot me a PM with how to get it to you and I'll mail it.

    had a nice day at the Tempe Festival of the Arts yesterday, might have gotten a bit too much sun, was just really wiped out last night.

    I worked a little late today, could have still done a gym workout, but the weather was so nice, I just didn't feel like going. kinda felt like a run, but that went away after I got home.

    planning to swim in the morning then get in a run near my office after work, goal of 6-8 miles. a guy I work with claims he'll bring his stuff and run with me. he actually has I think 3 times in the past 4-1/2 years; but more often than not I get an excuse. I'll go either way.

    Updated March 30th, 2010 at 12:00 AM by aztimm

    Swim Workouts
  18. Nationals Plan -- 8 weeks to speed?

    by , March 29th, 2010 at 07:21 PM (Of Swimming Bondage)
    What I think I learned ...
    ... or need to remind myself of from the first "half" of my SCY season:

    • Whole health matters: I didn't take good enough care of myself outside of trying to get my swims in (e.g., didn't eat as well, didn't sleep consistently, didn't control my alcohol intake like last fall, etc.).
    • Whole body fitness matters: I had decided to 'choose the pool' whenever I had the option, but, as a result, did limited running, core work or other kinds of dryland. I'm sure my lower back spasms post meet are a direct result of not paying enough attention to conditioning my body outside of the pool.
    • Rest matters: Although I can't really claim to be overtrained, I didn't consciously build rest days into my workout weeks or a rest pattern. In part, this was logical as I had many enforced rest days due to biz travel and illness, but I think I have to be more conscious about my rest & recovery.
    • See saws suck for training: after a week of limited training due to illness or biz travel, I'd try to 'make up' by over-extending myself the following week. I have to figure out a way to train more consistently ... more consistently. I need to build and then stick to periodization in my training.

    The 8 week Nationals plan
    I'm viewing this as 2 separate 3 week training blocks followed by a 2 week taper as follows:

    • 3 week block #1: aerobic, but faster
      • Swim:
        • 4x, 5x, 6x per week by week
        • Pool focus still oriented more towards endurance-oriented stuff, but aim to do at least 2 quality oriented workouts each week.
        • Train for the 400 IM, doing a lot more stroke work than I've done in the earlier part of the season.

      • Running:
        • Run 2x per week building back into the 20 minute "acceleration" workout I had of: 5 minute warmup, 3 sets of 4 x 1:00 increasingly fast run followed by 1:00 walk
        • Doing this for added aerobic work and 'lower body' work

      • Core work:
        • Aim for 2 thirty minute core classes per week, 3 if possible
        • Doing this moreso to strengthen for lower back

      • "Strength" work:
        • Aim for 2x a week of a series of 2 rounds of 5 different stretch cord exercises and lunges or squats

    • 3 week block #2: quality
      • Swim:
        • 5x per week doing 3 high-intensity, high rest oriented workouts and then 1 longer, easy aerobic workout and 1 shorter, technique oriented workout
        • Try to swim all quality workouts in SCY so that I can work my turns and stroke count
        • In general, want to swim on the order of ~1000 yard of race-intensity work per quality workout (will be racing about 800 yards each day of Nationals)
        • Sets oriented to the extent I can around racing for a 200 to 500 distance

      • Running:
        • Run 2x per week doing the 20 minute "acceleration" workout either on the easy days or the off days from the pool

      • Core work:
        • Aim for 2 thirty minute core classes per week, 3 if possible

      • "Strength" work:
        • Aim for 2x a week of a series of 2 rounds of 5 different stretch cord exercises and lunges or squats ... again, on easier or off swim days

    • 2 week taper:
      • Look back to and essentially repeat the taper I did for the Rowdy Gaines meet this past fall

    Today's workout

    • 1 x 750: 200 swim, 200 kick, 200 pull w/buoy & paddles, 150 drill
    • 4 x 50: on 0:50, build, IM order
    • 3 rounds of:
      • 2 x 50: on 1:00, went back, fly, back by round
      • 1 x 200: on 3:00, negative split
        • went free around 2:05/2:06

    • 1 x 100: easy
    • 1 x 200: easy kick
    • 2 x 100: on 2:15, fast kick, went dolphin/back on back, going 1:21, 1:25
    • 1 x 200: free fast, went 2:03
    • 12 x 50: on 1:00, 4 rounds of 3 IM order by round: fast, easy, no breath fly-easy free
    • 1 x 150: easy

    TOTAL: 3,300 SCY


    • My intensity was high on the 200s and I felt better than the last two weeks. This was a good kind of workout to start back on, but, with a little more rest added, would be a better workout to do for my quality-oriented workouts in a few weeks.
    Swim Workouts , Planning
  19. Gettin back ta work 3/29/10

    by , March 29th, 2010 at 07:14 PM (The Labours of SwimStud)
    Well I still feel a bit tired after the meet and all but I dragged my butt to the pool and got busy. I thought that today I should do a bit of drill work so that I don't over tax my system so this is what I came up with:

    Warm up

    2 x 300 FR 5:00 swim, drill kick. I did the first one then realised that kick, drill, swim made more sense!
    4 x 100 snorkel swim on 1:45 held 1:30s

    Tech Set
    I did this whole set in clips of 4 x 50; 2 drill and 2 swim with focus on what the drill was for.
    Side kick
    6 kick switch
    3 n glide
    Catch up
    Tap behind
    Finished with a straight 4 x 50 on :50 trying to put it all together.

    Kick Set
    10 x 50 Kick 1:20 Holding 1:05's got under 1:00 on the last one...not bad after a long meet.
    4 x 50 FR EZ 1:00

    Fly Set
    10 x 50 Fly drill/swim by 25's. The first few of these swims felt really light and I hope that will reflect in my meet swims.
    4 x 50 FR :50 EZ plus

    Kick Set 2
    400 fin kick with board...I should have done the 4 x 50 after this as cool but I had to lift anyhow.

    4000 in about 80-90

    After this I went and lifted for about 45 minutes...I felt strong on the pull up sand chins...the time off last week probably let the muscles repair fully.

    Updated March 30th, 2010 at 07:45 AM by SwimStud

  20. Monday, 3/29/10

    by , March 29th, 2010 at 04:28 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    400 swim free (hold stroke count)
    (swam this real easy holding 15-16 spl)
    300 IM drill as follows:
    fly: 3 right/3 left single arm (keep your feet underwater on the kick)
    back: 2 right/2 left single arm (work on a deep catch and rotation)
    breast: 3 kicks/1 pull (work on gliding as long as possible)
    free: fist drill
    200 kick on side alt. 50 fly/50 free
    100 swim back choice

    swim 8 x 50 on 1:10: odds free, evens back: build each 50 to 80-85%
    (free around 38 and 16 spl, back around 42 and 15-16 spl)
    100 easy choice

    swim 8 x 25 choice on 45: odds first 12.5 fast (work on legs and breakouts), easy to wall; evens easy first 12.5, fast finish into the wall.
    (did 2 ea. free-back-fly-free)
    200 easy choice

    kick 4x75 w/20 sec. rest: descend effort by 25 on each 75; last 25 should be no faster than about 80%
    (2 with board, 2 on back without)

    100 easy free

    Total: 2300 yards