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  1. Mon May 31st 2010 tough kick set with UT Women

    by , May 31st, 2010 at 08:53 PM (Ande's Swimming Blog)
    Mon May 31st 2010

    LCM & scy UT swim center
    Whitney & Kim Brackin coached
    6:30 - 8:30
    dove in on time

    warm up
    started LCM in main pool
    4 rounds of 150 fr 50 k

    main set
    assigned 4 x 300 on 4:00
    had arm cramps & just couldn't make the interval, so I skipped a 50 or 100 on each round

    4 x 50 fl on 1:00
    drilled 3 dove 1
    went 28 on #4

    assigned 4 x 200 on 2:40
    continued to hurt & skipped some on each one

    4 x 50 bk on 1:00
    went 32 on #4

    switched to SCY diving well

    4 x 100 on 1:10
    made it

    4 x 50 br
    went 34 on #4

    I was done with the masters work out
    skipped the last 1200 to get ready for the kick set with UT women

    12 x LCM 100 k on 3:00 FAST
    best average
    all from a push
    wore yingfa jammers
    Kim called out our times,
    this was a really tiring set,
    give it a try sometime


    01 1:19.1
    02 1:19.9
    03 1:19.9
    04 1:20.7
    05 1:20.2
    06 1:20.8
    07 1:22.0
    08 1:20.5
    09 1:20.8
    10 1:20.5
    11 1:21.6
    12 1:17.2

    Ave 1:20.27

    100 easy

    Updated June 1st, 2010 at 02:46 PM by ande

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  2. I swam!

    by , May 31st, 2010 at 08:24 PM (Elise's Fitness Fun)
    Had not planned to do any form of swimming after Nationals for a couple of weeks, but the outdoor pool beckoned today. I did still stick with my plan of doing warm-up style swimming:

    3 x 100 easy free with 20 seconds rest between 100s

    2 x 50 - fly/free

    100 easy free

    500 SCM

    Later in the day, my husband, son, and I decided to hit the trail again for a run. Had planned to do it tomorrow, but it looks to be a busy day, so we went ahead and did it in the early evening.

    Son and I did the same 3 mile route. As I promised yesterday, after the first mile we walked 30 seconds. We took 30 second walk breaks every 1/2 mile for the rest of the run. Finished the run in a time of 27:24 which included the walk breaks. This is two minutes faster than we went yesterday. Sure does make a difference with kids when you build in little breaks. He blew past me the last 1/2 mile too.

    Husband is on a program where he runs 5 minutes and walks 2 minutes for 2 miles. He really seems to be enjoying it and is talking about doing it on his lunch break. I think it is too hot then so hoping I can talk him into doing it in the early evening.
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  3. Monday 05/31/2010: AM Swim

    by , May 31st, 2010 at 07:18 PM (aztimm's training blog)
    made it to swim this morning (a single 8am workout for everyone) with the team, Mesa Kino Aquatic Complex (LCM)
    Laura and Laurel on deck coaching (Paul coaching kids at their meet in Scottsdale)

    300 swim
    200 kick
    200 pull (supposed to be 100 but lots of stragglers)

    1 x 500, neg split
    12 x 50 @ 1:10, done as--
    2 smooth/2 build/1 smooth/1 build x 2

    1 x 500 broken as--
    200 @ 4:00
    150 @ 3:30
    100 @ 3:00
    50 all out

    8 x 50 @ 1:00, done as--
    2 smooth/2 build x 2

    5 x 100 @ 1:50, hold fastest you could on that interval

    300 easy kick
    50 easy (to get to the blocks)

    50 off the blocks for time

    200 easy warm-down

    total: 3800m


    notes--
    * we had quite a crowd today. many times when I swim (at any workout), there's 2-3 people per lane, even long course. today we had 5-7 per lane. people from all the different workouts, together with some visitors from ASU (not sure if there was a workout there today)
    * I started out in the fastest distance lane; kind of deceiving as the wall lane had a group of women who just decided to do their own thing, with a couple of guys in there who looked like they didn't know what they got themselves into. I went last and got lapped on the 500, but at the 450. then I moved over to a slower distance lane.
    * I could have easily held a 1:40 interval on the 100s, as the lane I left did. but it kind of made it easy for me to keep track, I went with their #1 guy, then with #2, #3, etc. I mostly held around 1:26 to 1:28 for those...I guess not horrible.
    * when Laura said an easy 50, I knew we'd do blocks (Laurel already had the sprint people doing blocks). I did free and did a :34. Kept up with the kid in the lane next to me for about 25, then I sputtered out.

    on a totally unrelated note, I had my first batch of gluten-free cupcakes this weekend. saw them at the supermarket, and actually had a coupon and thought what the heck (they were one of the big brands, don't remember which). they actually tasted pretty good. had I not known they were gluten-free, I probably wouldn't have tasted anything different. they are much heavier than typical cupcakes though.


    I'll probably head to the gym shortly, tho I'm not sure if I'll be able to do my whole usual bit. I felt a cold coming on last night, took some medicine and was in bed by 9. no real problems swimming this morning, but being out in the sun really wiped me out. it may be a mostly machine set, which is fine with me.
    Categories
    Swim Workouts
  4. Why swimming is far superior to all other forms of exercise

    Ive been very lazy the last few days. I didnt really set out to take time off per se after natsI figured I would just listen to my body and do whatever seemed fun to it, and that has been precious little other than vegging out on the couch watching Yankees games. So when I agreed to go do a rowing workout with Mr. Addict at our Y today, it turned out to be a real shock to my system.

    A little background: Mr. Addict is a runner. Hed been wanting to do a hard repeat mile running workout, but for various reasons had not been able to this weekend. So he instead decided that we could do the equivalent rowing workout. Since I didnt have an agenda and just wanted some motivation to do some sort of exercise, I agreed. Heres how it went:

    7 minute-warmup with drills
    3 minute rest/easy row
    7-minute hard piece [2:22 avg pace]
    3 minute rest/ easy row
    7-minute hard piece [2:16 avg pace]
    3 minute rest/ easy row
    7-minute hard piece [2:21 avg pace]
    3 minute rest/ easy row
    2-minute hard piece [2:06 avg pace]
    3 minute rest/ easy row
    1-minute hard piece [2:01 avg pace]
    3 minute rest/ easy row
    1-minute hard piece [1:57 avg pace]
    3 minute rest/ easy row

    I had intended to descend the 3 7-minute pieces, but really blew up after the 2nd oneI had tried to bring my pace down under 2:12 during the last minute of the piece, and it really took the stuffing out of me. I was so tired after it that I lay down beside my erg machine during the 3-minute break and just gasped for air. As I was doing this one of the Y staffers giving a tour of the facilities to a prospective member walked into the rowing room. They didnt linger long.

    This wasnt my best ever rowing day, but it did make me appreciate how great working out in the water is, and having it there to support you when you get exhausted. I think one of my favorite things in swimming is floating on my back and sculling gently when Ive just finished a hard satisfying set. Lying on the rowing room floor just isnt the same.

    My other take-away from today? Be wary when giving distance-oriented athletes carte blanche to design a workout!
    Tags: rowing
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  5. Long Course at Last! 5/31/10

    by , May 31st, 2010 at 03:11 PM (The Labours of SwimStud)
    Well the LCM pool opened to public today and I ventured over for a swim as soon as it opened. Swam aone for the most part but got in a good 4k. No pace clock probably meant I was really getting too much rest but it is okay by me on the first LCM practice...here is what I did.

    Warm Up
    Twice through.
    200 Kick no fins
    200 Pull paddles and fins
    200 Swim
    2 x 50 Fly These went well but I inhaled water on #2 and walked 5 yards...
    4 x 50 EZ

    Main
    500 Kick fins and board...25EZ/25HD per 50
    4 x 50 EZ
    5 x 200 FR 4:00 EZ/HD by increasing by 50 each swim.

    Cool
    6 x 50 BR for technique
    6 x 50 EZ

    I came home and had a muscle milk...or should I say glass of hemlock...really I wonder what's in everything we eat...I'm not too worried. I may switch to Endurox or some other supp. I agree if you have time and energy to spare with eating the right thing at the right time and preparing it all...you don't need supplements. For those of us who are busy...help in a glass is very convenient.
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  6. In retrospect ...

    by , May 31st, 2010 at 02:45 PM (Of Swimming Bondage)
    ... My decision to do a USAS meet, an OW swim and to officiate said USAS meet the weekend after Nationals was not such a smart idea. I was on my feet Sat night, Sun AM and Sun night before trying to swim this morning. I did a not horrible 400 free, going 4:35.31, which is technically my fastest non-bodysuit adjusted masters 400. I was 4:36.1 back at Rutgers Nationals in 2003, but 4:28.1 at this meet last year in a B70. Still, I just felt tired. I was fully intending to try the 400 I'm today, but I went home to chill out, mistimed the meet and misjudged how many people would scratch. I expected to swim in the 4th heat and arrived on deck as the 2nd heat finished their first 50. I wondered who was supposed to be swimming in lane 2 and hoped it wasn't me, but it was. Oh well.

    Given how fried I feel, I'm staying out of the water the next 2 days and doing nothing. I'll swim easy on Thurs and Fri. There's a masters meet in Mesa on Saturday; though I am entered in the 1500, I am going to skip that and just do some stroke events to get some time.
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  7. Sarasota Y Sharks Masters 5:30 AM Workout -06/01/10

    by , May 31st, 2010 at 12:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    5 X 100 1:45
    4 X 200 3:30

    2 X 100 kick 2:30
    4 X 50 kick 1:15
    Twice through

    1 X 200 IM 4:00
    2 X 100 choice stroke 2:15
    Four times through. IM'ers should do 1 round of each stroke on the 100's.

    10 X 100 Free
    5 on 1:40
    5 on 1:30

    WARM DOWN: 4 X 50 easy 1:00

    4900M
    Categories
    Swim Workouts
  8. Hard one today

    by , May 31st, 2010 at 11:32 AM (Mixing it up this year)
    The girls met me at the Y and they were complaining the whole time.

    500 Free broken as 1,2,3,4,1,2,3,1,2,1
    5x100@1:25 Free w/paddles & bouy
    500 Free kick w/fins every 3rd 25 fast
    20x25@:30 Fly
    20x25@:30 Back
    20x25@:40 Breast
    20x25@:30 Free
    500 choice 1/2 drill 1/2swim easy

    Total 4000 yards
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  9. Sunday 05/30/2010: LONG run, to Baseline or bust

    by , May 30th, 2010 at 07:03 PM (aztimm's training blog)
    I've been wanting to run along 'my' canal up to Baseline road for at least 2 months. Last year, it was something I'd do about twice a month. Just a psychological barrier for 2 reasons-- #1: it makes for a minimum of a 15 mile run and #2: it takes me out of my 'comfort' zone of Chandler and Gilbert and into the lovely city of Mesa

    Anyway, I got out for my run this morning a little earlier than normal. I was greeted with hot-air balloons rising as I went out to get the newspaper. Of course when I went out to leave a couple minutes later, ready to take a picture with my iPhone, they were too high. But I could hear the fire thingy.

    The Garmin stats--
    Time: 02:21:53
    Distance: 15.35 mi
    Elevation Gain: 16 ft
    Calories: 2,054 C
    Avg Pace: 09:14 min/mi
    Avg Moving Pace: 09:12 min/mi
    Link to Garmin connect

    Notes--
    * weather was perfect, when I started. I was almost chilly as I walked over to the canal. I'd guess it was 65-70 when I started, but already 80-85 when I finished over 2 hours later. almost no breeze, which is both a blessing and curse at the same time.
    * I did make my goal of Baseline Road. I very unceremoniously crossed (several other crossings prior seem more important) and ran about 1/2 way between Baseline and the US-60 (Superstition Freeway) overpass. the further I went I was starting to think...I'm just adding more and more steps I'll have to go back. so I saw a tree that was an odd color and said I'd turn around there, and I did.
    * this was the first long run in recent memory that I didn't make a stop. Not a restroom break, not a fountain break...although the later was close.
    * I did have my hydration belt, as usual for these long runs, and I tried to make sure I used it regularly for the northward march. Even if I'm not thirsty, I've found drinking in the early part of the run keeps me going on the back half. My belt has 4-10 oz bottles, and I do 2 water/2 G2 (a little watered down). For the first half I usually just do water, then take a swig of G2 chased down by water on the second half, at least every mile. I probably started on the G2 at about 6 miles today. When I finished, my water was gone and I had about 3/4 of a G2 left. I may change it to 3/1. There are fountains to stop at, but for some reason once I didn't stop, I wanted to see if I could go the whole way without stopping.
    * per some of Q's tips on my blog yesterday about my 200, I tried to apply them to my run today. For better or for worse, when I'd find my mind wander, I'd try to concentrate on what I could see, and visualize the next 2-300 yards. I know this route pretty well which helps. The only thing is in the first mile it was difficult not to think of mile 6.
    * overall, I'm not too upset with my pace. yea, I'd love to keep it under 9:00 min/mile. but 15+ miles is a big psychological barrier that I hadn't done for so long. and on the plus side, none of my mile splits were over 10, and the slowest was 9:36. I'm trying to think why mile 7 was lower than the others, but I can't think of any particular reason why.
    * did see quite a few people out, including several regulars. since I don't know their names, I make up names for them. there were a few good pacers...a woman early on across the canal, but I passed her about 2 miles in. around 10 miles, a woman flew by me (kind of startled me), and I picked things up a little to see if I could, but then she turned around at the next street. and right as I was approaching the Warner/Gilbert intersection I saw a guy about 200 yards ahead, and I kept up with him until he bailed off the canal at Chandler Blvd.


    didn't really do much of anything else today, but try to give my legs a rest and recover.

    tomorrow I'm planning to get to the team workout at 8am. very nice that we actually have one, and at a decent time.
    Categories
    Running
  10. Sun May 30th 2010

    by , May 30th, 2010 at 04:28 PM (Ande's Swimming Blog)
    Sun May 30th 2010

    lifted today

    added some tags to my 200 IM at Nats [nomedia="http://www.youtube.com/watch?v=ECihgAWZiy4"]YouTube- 2010 Masters SCY Nats 200 IM Men 45 to 49 1:58.20 NR[/nomedia]

    the eddie Reese Invite was a poorly attended meet not a time trial


    scy Austin swim center
    bridgette coached
    noon to 1:15
    dove in on timw
    wore B70 jammers

    warm up
    2 rounds of 300 fr 100k 100 im

    main set
    2 rounds of
    4 x 25 on 30
    2 x 50 on 40
    4 x 25 on 30
    2 x 100 on 1:20
    4 x 25 on 30
    2 x 150 on 2:00
    4 x 25 on 30
    2 x 200 on 2:40
    50 easy
    round 1 the 25's were kick, which I did 3 easy 1 fast
    round 2 the 25's were stroke, did 3 easy 1 fast
  11. Easy run?

    by , May 30th, 2010 at 02:40 PM (Elise's Fitness Fun)
    Started on my running plan today. My eleven year old son likes to do a 5k race here and there, so joined me today for my run. He actually has been doing more running lately than I have. He has these goals to get faster on the 5k, but I've told him he has to practice to get faster. He has no problem running 2 miles at a pretty good clip, but when he hears 3, I think it kind of freaks him out. Still, he seems to want to get past this "mental block."

    At nine years old, he ran a 7 minute mile, but today I had to prod him a little to get the first mile done in 10 minutes. We walked at the first mile for a few seconds and I talked to him about breathing.

    All was going well and I made a goal for us to get to the 1.5 mile turnaround point in 15 minutes. He made it at 15:04 and then insisted he couldn't go any further. We walked 30 seconds and I talked to him again about breathing. I told him to hold my hand and run with me to the 2 mile mark. He did this and then we took a 20 second walking break when we got to the 2 mile mark. When we started to run again, all $&$# broke loose. He sat down on the ground and insisted he couldn't do it. I told him again to let me hold his hand and I'd do the work. I picked out little landmarks along the way and gave us goals to make - things like the dirt pile by a certain time. When we got to the point of just 100 yards left, I told him to sprint it in which he easily did.

    He got the 3 mile run done in 29:34. I think I was more exhausted from trying to get him to believe he could do it rather than the actual run itself.

    We have a different strategy for next time. I've promised 30 second walk breaks at the mile, 1.5 mile, and two miles if we can run the first mile in 9:00.

    He is now happily sipping on a large grape slush from Sonic. He says he feels bad for complaining and shouting at me a couple of times. He also says it wasn't that bad and knows he will go faster next time.

    Updated May 30th, 2010 at 04:38 PM by elise526

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  12. I Get Fly with a Little Help From My Friends

    by , May 30th, 2010 at 02:29 PM (Too Neurotic to be Suitably Aquatic)
    There's no music from now until early June because Coach Ron is on vacation, and is taking the keys to the office with him.

    Today Jonathan & I went to one of the pools at one of the many colleges in our county. I could go on the shortage of places to swim around here. There are no public pools. Only pools attached to schools. And if if you don't go to the school or work there, it's not always easy to get in, except for the one college that's about 40 minutes away and has community hours. For that reason, I've poached more times than I'm proud to say...

    I got today's workout from The Swimming Wizard. I picked it because the two of us swim at very different speeds, and he can easily catch me at a 200. It went like this:


    4 x 200 Swim, Kick, Pull, Swim
    4 x 50 (25Fly/25Back) on 1:00
    4 x 150 Free on 2:00
    4 x 100 (50 Back/50 Breast) on 2:00
    4 x 100 Free on 1:45
    4 x 150 (75 Breast/75 Free) on 2:30
    4 x 50 Free on :40
    4 x 200 (100 Free/100 IM) on whatever.

    It was a great workout for us both. He called it a "maintenance after nationals" workout, and I was just stoked to do over 4,000 yards in under 90 minutes. Also, the 50's on :40 was a real effort for me, so I was elated that I made it. Jonathan was kind enough to swim it at my pace, and when we did the IM's he went real deep on the backstroke so I could fly over him. Couldn't ask for a nicer swimmer to train with. So thankful I never have to compete against him.

    I'm curious how other slow/medium/fast swimmers work together. Seems like there's lots of fast, fast, fast swimmers on the forums since I started poking around last week. I'd love a shout-out to any others who are just hanging on!

    Updated May 30th, 2010 at 03:15 PM by swimmerb212

    Tags: practice
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  13. Running thoughts

    by , May 29th, 2010 at 09:46 PM (Elise's Fitness Fun)
    I've been under the weather the last couple of days with a stomach bug. Thus, my plans to get on a running program have been thwarted. I've been looking around at some running plans to help me stick to a schedule. No luck so far, so I may just have to stick to my own.

    Most of the plans seem to call for way more running than I feel is necessary to achieve my goal. For example, to run between a 19 minute and a 22 minute 5k, most plans say you need to run 40 to 60 miles a week. I've never run more than 33 miles in a week in my life! A few years ago when I was running a mid to high 20 on the 5k, I rarely exceeded 25 miles per week.

    So, as I am recovering from this bug, I am trying to devise a running program that will not exceed 25 miles per week yet get me down to running maybe a 22 by the fall. Still on my swimming break for another week or two, but I envision swimming at least two times a week while I am doing this program.

    For the upcoming week, I'm thinking something like this:

    Sunday: Easy 3 mile run on a trail

    Monday: cross-train

    Tuesday: On the track - warm-up of 1 mile, jog the curves/stride the straights for 1 mile, easy for 45 seconds/hard for 15 seconds for 1 mile, 1 mile cool-down

    Wednesday: off or cross-train

    Thursday: On the treadmill: 1 mile warm-up, 2 miles at 9 minute per mile pace, 1 mile cool-down

    Friday: Off or cross-train

    Saturday: Easy 4 mile run
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  14. First Outdoor LCM of the Year!

    by , May 29th, 2010 at 06:05 PM (Swimming, Life, and Other Stuff!)
    Forest Park this A.M. with the nasti's!
    The water was crystal clear and perfect! I was running a little late and only managed 200 of the first set.
    The hot dogs did 10 X 500 on a fast pace (I'm not sure what it was). I managed 200 + 9 X 400. I probably should have done 450's but it was nice being on the same end of the pool as everyone every swim. I'd say at least 69% of us did 400's. I ended up with 3,800 LCM which was about what I wanted. I did 20,650 meters for the week which is a little ahead of my training schedule.
    After swimming while in our coffee klatch circle we decided to have a deck cook-out tomorrow at 6:30!
    We are going to the Indy 500 but will be home in time for the party!
    I spent the afternoon making brownies and my special potatoes for the party!

    I am having serious doubts about the 10K ow race. The training is dragging me down and my confidence wanes till I get about 70% done with my workout.
    The thing I've been noticing is I feel best the last 30% or so of my workouts. The beginning is ragged and I lack motivation but during the latter stages it smoothes out and feels good. I'm not sure what this is all about.
    I'm going to continue training for it and remind myself I can turn it into a 5K on race day if I want. (cop out)
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  15. So-so-OW

    by , May 29th, 2010 at 04:21 PM (Of Swimming Bondage)
    My wife, daughter and I headed up to Lake Pleasant this morning to swim the second race in the Arizona Open Water Series (http://dcbadventures.com/dcb/DCB/AZOWS_2.html). My wife was the official cheering section and photographer while my daughter and I donned our wetsuits for the 4K. In retrospect, the water was fine enough for swimming without a wetsuit and I should've just brought along my B70 bodysuit instead.

    I almost executed my race strategy perfect, but jumped out a little too early and then didn't have the gas to gun it at the end. My plan was to just draft off whoever was leading for about 3500 meters and then try to take the lead. There were two other guys and I who relatively quickly jumped out to a lead; one of them took the lead for much of the race while the other one and I traded off between 2nd and 3rd. It was four loops of 1K, but the markers / buoys near the start were very confusing, a rarity for this race company. I overshot the turn at the 1K thinking we were heading to a different buoy, one of the other guys did the same thing on the 2nd lap. By the third lap, I was feeling pretty good, probably because I'd be catching a good draft, and around the 2500 meter mark, I decided to try to take the lead. I did and held it for about another 700/800 meters before the other two guys caught me and then passed me. I had purposefully been doing a light, 2 beat kick with the hopes of bringing my legs into it at the end. However, when I tried to pick up my legs to keep up with them, my calves started cramping. I couldn't muster the speed to stay up with them. Evidently they had a good race to the finish and I limped in for third. I know both of the guys, but am not sure which one ended up winning. Not sure of the time either.

    My daughter just cruised her swim, given that she's got two more days of a USAS meet tomorrow and Monday. The turnout for this race was much larger than the last one, so I lost track of where she finished.

    All in all, a decent enough morning, but my arms are definitely feeling the burn after last night and today. My wife said that my "zip" in both my stroke and my attitude just doesn't seem to be there; she's strongly encouraging me to take a week off like I normally do between seasons. On the one hand, I agree with her, but, on the other hand, my only ability to compete in any LCM races (given other family commitments) this summer is between now and mid-July. Gotta mull over what I'm going to do because she's right that my energy levels, physically and mentally, seem depleted.

    ===========
    Pools / Open Water since 2007

    One pool and open water course added in blue bold below.


    Pools I've trained in since 2007


    1. Cactus Aquatic Center (Scottsdale, AZ)
    2. Brophy Sports Campus (Phoenix, AZ)
    3. Lifetime Fitness (Scottsdale, AZ)
    4. Lifetime Fitness (Skokie, IL)
    5. Lifetime Fitness (Austin, TX)
    6. Somerville YMCA (Somerville, NJ)
    7. Raritan Valley Community CollegeBranchburg, NJ) (
    8. IUPUI Natatorium (Indianapolis, IN)
    9. UT Swim Center (Austin, TX)
    10. U of Arizona Hillebrand Swim CenterTucson, AZ) (
    11. Talisman Sports Complex (Calgary, Alberta)
    12. U of Lethbridge Max Bell Swim Centre (Lethbridge, Alberta)
    13. Crystal Pool (Victoria, British Columbia)
    14. Oaks Christian School (Westlake Village, CA)
    15. Lifetime Fitness (Berkeley Heights, NJ)
    16. Jewish Community Center (Scottsdale, AZ)
    17. McDowell Mountain Ranch Aquatic Center (Scottsdale, AZ)
    18. Desert Breeze Pool (Las Vegas, NV)
    19. The Olympic Club (San Francisco)
    20. Janet Evans Sports Complex (Fullerton, CA)
    21. Woollett Aquatic Center / Irvine High School (Irvine, CA)
    22. Bruce Hazard Pool @ Mission Valley YMCA (San Diego)
    23. UCSD Canyonview Pool (San Diego)
    24. Villanova University (Philadelphia, PA)
    25. Kino Aquatic Center (Mesa, AZ)
    26. Hilton Head Island Rec Center (Hilton Head, SC)
    27. YMCA Aquatic Center (Orlando, FL)
    28. Westin Sohna-Gurgaon (India)
    29. Reading Central Pool (Reading, England)
    30. Optimist Park (Raleigh, NC)
    31. Pullen Aquatic Center (Raleigh, NC)
    32. NOVA Aquatics Center (Richmond, VA)
    33. Lifetime Fitness (Cary, NC)
    34. Philadelphia Airport Marriott
    35. Berkeley Aquatic Club (Berkeley Heights, NJ)
    36. Chatham County Aquatic Center (Savannah, GA)

    Pools I've competed in since 2007

    1. UT Swim Center (Austin, TX)
    2. ASU Mona Plummer (Tempe, AZ)
    3. Rutger's Sonny Werblin (Piscataway, NJ)
    4. Mission Viejo Nadadores (Mission Viejo, CA)
    5. U of Arizona Hillebrand Swim CenterTucson, AZ)
    6. Rinconada Pool (Palo Alto, CA)
    7. BEST Swim Club (Phoenix, AZ)
    8. Clovis North High School (Fresno, CA)
    9. YMCA Aquatic Center (Orlando, FL)
    10. Kino Aquatic Center (Mesa, AZ)
    11. Cactus Aquatic Center (Scottsdale, AZ)

    Open Water courses competed in since 2007

    1. Tempe Town Lake (Tempe, AZ)
    2. Lake Pend Oreille (Sandpoint, ID)
    3. La Jolla Cove / Pacific Ocean (La Jolla, CA)
    4. Greenwich Cove (Greenwich, CT)
    5. Flathead Lake (Montana), both Somers Bay (training) & Polson Bay (competing)
    6. Saguaro Lake (Arizona)
    7. Lake Pleasant (Peoria, AZ)
  16. Sick, May 29

    by , May 29th, 2010 at 04:13 PM (The FAF AFAP Digest)
    Well, I haven't been feeling so hot for a couple days and I've had a sore throat. Today, I woke up (after some decent sleep) and just knew I was sick. I feel sort of like I did in March when I had swine flu -- sore throat, cough, sinus pain, mild fever, headaches and lethargy/fatigue. It's kind of a bummer because I have a lot of social events planned this weekend. Laid on the couch most of today and will try to muddle through a friend's birthday barbecue tonight. I feel like maybe Atlanta, and all the excitement and sleep deprivation, maybe just zapped my immune system and/or depleted me mentally and physically ... It's also my new theory that starting a big taper meet off with a double whammy or huge disappointment is difficult mentally. Instead of having momentum that literally (or I guess, figuratively) carries you through the rest of the meet, you're immediately in a hole battling back. Eupohoria is easier than resiliency.

    Given this development, I've decided my two weeks of relative rest -- no strenuous exercise -- is going to be now (including this week), not on vacation. The cruise ship has a fantastic workout facility, so I will be able to cross train and do drylands there, even if pool swimming is out.

    Kudos to Speedo, the Littel Roddin Devil and Geek for their great swimming so far this weekend!

    Updated May 29th, 2010 at 04:57 PM by The Fortress

    Categories
    Uncategorized
  17. Sat May 29th 2010

    by , May 29th, 2010 at 04:09 PM (Ande's Swimming Blog)
    Sat May 29th, 2010

    showed up at 6:30 - 8:00
    warmed up

    Swam in the

    [ame="http://www.usms.org/forums/showthread.php?t=16824"]Eddie Reese Short Course Classic [/ame]

    50 bk
    25.3
    experimented in this race, kicked 15 under & to the flags on the surface, wasn't faster for me

    50 fr
    22.22

    50 SDK
    23.74

    (order on both relays was Tyler Blessing, Mike Varozza, Brad Bailey, Chris Eckerman)

    200 free relay: (the old record was 1:24.05)

    20.93 20.93
    20.61 41.54
    20.92 1:02.46
    20.86 1:23.32


    400 free relay: (the old record was 3:07.75)

    22.39 24.27 46.66
    22.23 23.79 46.02 1:32.68
    22.66 25.10 47.76 2:20.44
    22.01 23.67 45.68 3:06.12

    Updated May 29th, 2010 at 11:30 PM by ande

    Categories
    Masters Swim Meets / Events
  18. Saturday, 5/29/10

    by , May 29th, 2010 at 02:10 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie

    Warm – up (900)
    300 swim – 200 IM Kick
    4 x 50/45 Build
    8 x 25/30 Strong

    Main Set
    18 x 100 DS in SETS of 3 to STRONG!!
    3 x 100/1:50
    3 x 100/1:45


    2 x 100/1:40
    1 x 100/1:35

    1 x 100/1:40
    2 x 100/1:45

    3 x 100/1:55

    3 x 100/1:40

    Kick EN 2 (300)
    6 x 50/1:15 Very, very Strong


    Cool down
    300 easy swim
    Total: 3300 meters

    Updated May 29th, 2010 at 08:34 PM by poolraat

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    Uncategorized
  19. Birthday Workout

    by , May 29th, 2010 at 01:06 PM (Adventures in Swimming)
    Swam with Columbus Sharks
    Coach Renee

    10 Min warm up..

    Celebrating my 50th birthday today;
    50 x 50 on :50 (3 lanes did this with me, I think there was 12 of us)
    1-10 drill/swim by 25
    11-20 Swim
    21-29 Ez/Mod/Hard repeat 3x
    30 ez
    31-40 Swim Choice
    41-50 Desc 1-4, Hold #4 for 5-10
    100 ez

    3x300 DPS, every 4th scull or trazan (I did back stroke)

    2 x 100 IM (Fast Lane did 4)
    4 x 75 Desc
    4 x 50 Kick
    4 x 25 Kick HARD

    100 warm down.

    Then the team surprised me with a birthday
    cake at Panera Bread & Coffee Shop. I didn't
    know you could fit 50 candles on a Bundt Cake.
    I thought I was going to need a Fire extinguisher to put them out.

    I Love Swimming!!!!!

    Thanks to Everyone!!
    Categories
    Swim Workouts
  20. Not much today

    by , May 29th, 2010 at 12:25 PM (Mixing it up this year)
    I had planned to swim but my mouth kept going. I saw so many old friends at the CCAC that I just talked.

    I had the girls there Sandra, McKaylin and Maddie. They wanted to get used to long course and they will be doing this more often. Today I moved over with a few masters swimmers so that I could work out and not be mistaken for a coach. Especially since all of the other teams were there.

    500 Free
    500 free kick w/fins
    300 easy w/fins as 100 fly, 100 kick, 100 swim

    Total 1300 meters
    Categories
    Uncategorized