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Swim @ Sewickley, March

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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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Commentary:

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.

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

Categories
Swim Workouts

Comments

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  1. aquageek's Avatar
    A sign of a true swimming is random falling in the house. It happens all the time here.

    I'm not going off the booze until late April, although intake is vastly reduced now anyway.
  2. aquaFeisty's Avatar
    Brunch at Pamela's? Is that the restaurant that is right in downtown Pittsburgh (easy walking distance from Pitt campus). If so, I am JEALOUSSSSSS! My sister went to Pitt and we always went to Pamela's when we visited!

    4250 is an insane amount of yardage in an hour. No wonder they do such a short warmup. Nice work on all the aerobic stuff! Have fun with the trainer!
  3. The Fortress's Avatar
    Quote Originally Posted by aquageek
    A sign of a true swimming is random falling in the house. It happens all the time here.

    I'm not going off the booze until late April, although intake is vastly reduced now anyway.
    My house too ... My worst incident was falling down an entire flight of stairs in the middle of the night. This caused Mr. Fort to install handrails. But the girls and I seem to collect bruises randomly ... sometimes not even knowing their derivation.
  4. The Fortress's Avatar
    Quote Originally Posted by aquaFeisty
    Brunch at Pamela's? Is that the restaurant that is right in downtown Pittsburgh (easy walking distance from Pitt campus). If so, I am JEALOUSSSSSS! My sister went to Pitt and we always went to Pamela's when we visited!

    4250 is an insane amount of yardage in an hour. No wonder they do such a short warmup. Nice work on all the aerobic stuff! Have fun with the trainer!
    No, Pamelas is a relatively new divey 60s style diner in Mt. Lebanon that is always packed. Great food.

    Well, 1100 of the workout I did on my own before the official practice started.
  5. Speedo's Avatar
    I'm not seeing any effect on my weight. from what I understand, as you reduce alcohol intake your sugar craving increases for some reason. I'm not buying any more candy at the store, but I may be putting a little extra sugar on my oatmeal and in my coffee. Not sure. Seasonal weight loss has been a bigger factor that reducing alcohol.
  6. Chicken of the Sea's Avatar
    Good job doing that workout! I wrote it down then went to swim by myself, so of course, Chickened out
  7. qbrain's Avatar
    In my typical out of order reading style I read
    5 x 100 @ 1:15
    4 x 100 @ 1:10
    before
    I did all back or backstroke kick w/fins
    and started looking for lunch time pool space to do a 1:10 set and redeem myself somewhat.

    I believe Geek and I are both starting April 25th, the day I fly home. There is no way I am not drinking on the trip.

    Ron DeAngelo: Neat, looking forward to reading about that.
  8. aquageek's Avatar
    Ha, Q, I read the workout the same way. I'm also going to an out of town swim meet on Kentucky Derby Day to avoid all temptation of drinking.
  9. poolraat's Avatar
    It must be catching. I plan to go on the wagon until after nationals at the end of this week. I did this last year for SCY Nats and really didn't notice a difference. But I'll give it another chance anyway.
  10. The Fortress's Avatar
    Quote Originally Posted by Speedo
    I'm not seeing any effect on my weight. from what I understand, as you reduce alcohol intake your sugar craving increases for some reason. I'm not buying any more candy at the store, but I may be putting a little extra sugar on my oatmeal and in my coffee. Not sure. Seasonal weight loss has been a bigger factor that reducing alcohol.
    Wth?!?! I give up my one remaining vice (having already ditched potato chips) and this us what I get in return? Sugar cravings?!
  11. The Fortress's Avatar
    Quote Originally Posted by Chicken of the Sea
    Good job doing that workout! I wrote it down then went to swim by myself, so of course, Chickened out
    thanks!

    Jim was bragging about you doing 10 x 1650. I can't even imagine .... How do you keep count?
  12. The Fortress's Avatar
    Quote Originally Posted by qbrain
    In my typical out of order reading style I read

    before

    and started looking for lunch time pool space to do a 1:10 set and redeem myself somewhat.

    I believe Geek and I are both starting April 25th, the day I fly home. There is no way I am not drinking on the trip.

    Ron DeAngelo: Neat, looking forward to reading about that.
    I probably could have made the 4 x 100. I was just too intimidated by 6.

    I am falling off the wagon briefly on April 25 because that is right after Zones.

    I wish I hadn't trashed my knee right before my trainer appt. Bonehead.
  13. aztimm's Avatar
    I'd guess giving up alchol contributed 5-10 pounds of my weight loss. It can vary depending what you were drinking, how much, and how often. Mine was a bit more gradual, with heavy beer turning to light, and wine going from 3 bottles a week, down to 1, to nothing. I don't really miss it. But when I do drink now, it doesn't take much at all for me to feel it.

    If you're near the Pitt campus, you should try to swim at their pools. It's been ages, but I went to Pitt out of high school, and swam in the pools during rec swim. It was quite a trudge up the hill though.

    Sounds like an incredible opportunity for a vacation! Many towns in Europe I've been to seem to have at least one good pool, and usually LCM. They have very flexible hours too, some are open 6am thru midnight.
  14. The Fortress's Avatar
    Quote Originally Posted by aquageek
    Ha, Q, I read the workout the same way. I'm also going to an out of town swim meet on Kentucky Derby Day to avoid all temptation of drinking.
    haha, so Derby Day is a big deal in NC? Definitely a non event for me. I'd be mire tempted by a glass of chard or Pinot after s stressfulbor drama filled day.
  15. The Fortress's Avatar
    Quote Originally Posted by qbrain
    In my typical out of order reading style I read

    before

    and started looking for lunch time pool space to do a 1:10 set and redeem myself somewhat.
    BTW, that is not an easy interval for backstroke kick. Even with fins!
  16. The Fortress's Avatar
    Quote Originally Posted by poolraat
    It must be catching. I plan to go on the wagon until after nationals at the end of this week. I did this last year for SCY Nats and really didn't notice a difference. But I'll give it another chance anyway.
    When you say didn't make a difference, do you mean in terms of your ultimate times at Nats? Or general training quality? Or energy level? Or all of the above?
  17. The Fortress's Avatar
    Quote Originally Posted by aztimm
    I'd guess giving up alchol contributed 5-10 pounds of my weight loss. It can vary depending what you were drinking, how much, and how often. Mine was a bit more gradual, with heavy beer turning to light, and wine going from 3 bottles a week, down to 1, to nothing. I don't really miss it. But when I do drink now, it doesn't take much at all for me to feel it.

    If you're near the Pitt campus, you should try to swim at their pools. It's been ages, but I went to Pitt out of high school, and swam in the pools during rec swim. It was quite a trudge up the hill though.

    Sounds like an incredible opportunity for a vacation! Many towns in Europe I've been to seem to have at least one good pool, and usually LCM. They have very flexible hours too, some are open 6am thru midnight.
    I have a couple teammates who swear giving up wine helped them lose weight. I think wine is more caloric than beer as well.

    Jim mentioned that we could perhaps swim at Pitt if I can't go to the Sewickley Y with the team. I have swum there once before LC, I think.

    The vaca itinerary looked interesting. I've heard Stockholm is beautiful. I'm never been to St. Petersburgh. We'll see. It's a bit on the long side and, of course, pricey. But I am having travel withdrawal.
  18. pwb's Avatar
    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.
    Yeah, but if you could find pools and then extend the trip for 6 weeks, you could just swim Worlds! Where in northern Europe?

    RE: weight loss and alcohol, you are right that I haven't experienced it. I'm close to my target weight, though, now (want to be 185 and am generally around 188 to 190 these days).
  19. Chicken of the Sea's Avatar
    Quote Originally Posted by The Fortress
    thanks!

    Jim was bragging about you doing 10 x 1650. I can't even imagine .... How do you keep count?
    I can't count! I mix them up to do different sets but still lose it. My policy is when I lose count I have to go back Can't believe I'll have to do a couple of longer ones....blah..well overdue for a Thwickley team workout here!
  20. The Fortress's Avatar
    Quote Originally Posted by pwb
    Yeah, but if you could find pools and then extend the trip for 6 weeks, you could just swim Worlds! Where in northern Europe?

    RE: weight loss and alcohol, you are right that I haven't experienced it. I'm close to my target weight, though, now (want to be 185 and am generally around 188 to 190 these days).
    I'd love to go for 6 weeks, but that typically doesn't work well with three kids who have swimming, lifeguarding, summer swim, rowing club and rowing camp, etc. Plus, we gave a beach vacation in August. I am de-prioritizing LCM anyway. I may just swim one meet and focus in getting in great overall shape.

    As I recall, the itinerary includes Dover England (where I've been as I went to school in London for awhile), Copenhagen, Oslo, Stockholm, Berlin, St. Petersburg and somewhere in Latvia.

    Just not sure Mr. Fort can get away for so long. Were also waiting to see how bad the tax damage is.
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