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  1. 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)

    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

    Swim Workouts
  2. 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
  3. 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

    * 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.
  4. 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=""]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
  5. 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

  6. 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
  7. 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
  8. 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)
  9. 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 ( 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)
  10. 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

  11. 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=""]Eddie Reese Short Course Classic [/ame]

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

    50 fr

    50 SDK

    (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

    Masters Swim Meets / Events
  12. 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

  13. 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!!
    Swim Workouts
  14. 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
  15. Newbie blogger tech quesiton

    by , May 29th, 2010 at 08:52 AM (Too Neurotic to be Suitably Aquatic)
    Under people's avatars, I've noticed that they get labeled as "newbie," "participating member," "active member," etc... But some people have something completely different there!

    Does anybody know what makes it change and if you can personalize it?
  16. Friday 05/28/2010: AM swim & PM gym

    by , May 29th, 2010 at 01:17 AM (aztimm's training blog)
    made it to swim this morning with the team, Kino Aquatic Center (LCM)
    Paul and Laura on deck coaching

    200 warm-up choice
    4 x 50 @ 1:00, descend 1-3 swim, 50 easy kick
    4 x 50 @ 1:20 stroke, descend 1-4
    4 x 50 @ :15 rest, 3 kick 1 scull
    4 x 50 @ 1:00, descend 1-3, 50 kick
    4 x 50 @ 1:20 hypoxic stretch
    200 FAST (from a bulkhead push, I did 2:53)
    8 x 50, 4 hypoxic stretch, 4 kick/scull

    100 FAST (from a bulkhead push, I did 1:24)
    4 x 50 hypoxic stretch
    1 x 50 easy swim to the blocks

    100 FAST (from blocks, I did 1:18)
    4 x 50 hypoxic stretch

    50 FAST (from blocks, I did breast :43)
    150 easy swim

    50 FAST (from blocks, I did free :33)

    200 easy warm-down

    total: 2900m

    then I stopped by the gym after work on my way home and did the following--

    Treadmill: 19:01, 244 cal, 2.16 miles, avg 6.8 mph
    2 min warmup, 1-1/2 min warmdown. Rest was pretty much between 7.2 and 8.2 mph

    Incline bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 6 x 155
    Freemotion dual cable cross chest flys: 1 x 15 x 50, 1 x 12 x 60, 2 x 12 x 70, 1 x 12 x 75, 2 x 8 x 80
    Multi machine front lat pulldowns: 1 x 15 x 105, 2 x 12 x 135, 1 x 8 x 150
    Did 3 sets of forward step ups between the lat pulldowns sets
    Multi machine seated row: 1 x 15 x 105, 2 x 12 x 135, 1 x 8 x 150
    Multi machine triceps rope pulldowns: 1 x 15 x 50, 2 x 10 x 70
    Lifefitness biceps curl: 1 x 15 x 80, 2 x 12 x 125, 1 x 8 x 140
    Leg raise: 3 x 15
    Plank: 4 min done as 50 sec normal, a min left, 10 sec normal, a min right, a min normal

    * Paul kept asking me if I wanted to do a long set. not exactly sure why; yea if there's several others, I don't mind doing a long swim, but by myself, I'd rather just stick with the regular group.
    * the guy who started with me, Kyle, suddenly during that initial batch of 50s decided he was going to go to the SCY side of the pool and do his own thing. I had my own lane for a short time, then an age grouper showed up, Gabe, and Paul put him in with me. I didn't realize he was that young at first...much later, before Kyle left, he came to show Paul how worn his jammer was (or maybe a hole in it), and Paul said something about kids being present, and the guy with me said he was 16. he was faster than me, but not by much. the guy in the next lane, Brad (who recently came over from ASU) was faster.
    * anyway, I really can't handle a fast 200. I either go out too fast and die, or I do like 85% and feel like I could have gone faster when I'm done. I wasn't happy with my time for that. funny, I can handle long swims...easy to just hold 85% for most of the swim. and I can mostly handle 100s and 50s (fast for me). the 200 suddenly seems like a challenge, kind of like a 5k run. short enough that you want to do the whole thing super fast, but long enough that if you do, you'll be sorry.
    * I was OK with my 2nd 100 and 50s times. I took off my drag suit before I went off the block. Paul tells me it makes no difference, but I've noticed about 3 sec per 100 scy.
    * at the gym, I hesitated on the treadmill run, my right shin is bothering me...felt ok while running, but hurt like heck after I finished.
    * the incline bench didn't seem to take as usual. my chest felt sore from my IM's last night...not used to fly. but then I had a tough time finding a heavy enough weight on those flys...but 80 did the trick.
    * still mixing things up on plank...keeping at a total of 4 min, but thie makeup of it is varying.

    no plans to workout tomorrow, just the usual house stuff. have quite a bit of prickly pear that needs to be cut & dragged to the trash (quite a workout in itself, and hopefully avoid the needles).
    Sunday will be my long run.
    Monday I should be mostly on schedule. There's an 8am workout at Kino, and I think my gym is open usual.
  17. Double FAST Fri May 27th, 2010

    by , May 28th, 2010 at 10:53 PM (Ande's Swimming Blog)
    FAST Fri May 27th, 2010

    Next Meet is tomorrow the
    "Eddie Reese SCY classic" on
    Saturday, May 29th, 2010 in
    Austin, TX at the
    UT Swim Center from
    noon to 1:00

    Austin, UT Swim Center
    Tyler Coached
    swam with Dale, Larry, Jon, & James
    dove in at 12

    WARM UP scy
    15 min Choice warm up

    4 x 50 FAST on 2:00
    held 25's & 6's
    got a crick in my neck on first dive

    6 rounds of
    (100 fast from a dive ethen 100 easy ) on 5:00
    held 55's & 6 , went51 on last one

    got out and went back to work

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES

    does anyone ever read my blog to the very end?

    Updated May 30th, 2010 at 04:12 PM by ande

    Swim Workouts
  18. "Sex in the City II" (2nd blog of the day)

    by , May 28th, 2010 at 08:58 PM (Swimming, Life, and Other Stuff!)
    I just got back from "Sex in the City II". If you are younger than 45, a male, or a female who has not had the benefit of 2 cosmo's you probably won't like it!
    The main things I brought home from this movie:
    A) Women have a voice!! Even middle-eastern women are beginning to want to have a voice or opinion! (at least according to the Hollywood agenda!)
    B) It's okay to admit your children drive you CRAZY!!!!!! (Even if your lifelong dream was to have the perfect family)
    C) Menopause Sucks!!!! and now it's kosher to talk about it!!! ( I'm still not going to cause the movie didn't convince me on this front)
    D) No matter how unconventional you are (Carrie the supreme Boho fashionista "do it your own way" goddess) the vow of marrige is a concrete and steadfast commitment.

    Okay I liked the movie! I like fantasy, fashion, beauty and all the things that I am not!
    Do I recommend everyone to invest time (2.5 hours) and money ($$) to go see this before it comes out on MOD? Probably not. I think only people who watched the whole series on HBO would really enjoy this flick.

    Today 5,200 LCM solo!! Tomorrow outdoors LCM at Forest Park! I hope my cosmo splurge doesn't hamper my swim!!!!!
  19. Swim again 5/28/10

    by , May 28th, 2010 at 08:44 PM (The Labours of SwimStud)
    Still no LCM pool for me yet so I made do with a SCY workout.

    1st run through was FR,2nd was BR apart from the swim.

    4 x 50 Fly 1:30
    8 x 25 Fly 1:00
    4 x 50 EZ

    10 x 100 BR 2:30 held 1:35 pretty much thorughout.
    2 x 50 EZ FR
    10 x 50 BR 1:15
    2x 50 EZ FR

    4 x 50 FR :50
    6 x 50 EZ

    Lifted for 20 minutes after. 2 sets each instead of normal three. Muscle Milk

    Updated May 28th, 2010 at 08:50 PM by SwimStud

  20. Ouch-o-rama

    by , May 28th, 2010 at 08:35 PM (Of Swimming Bondage)
    Blogging from my crackberry while I wait for my daughter's 1500, so apologies for typos and formatting.

    I don't know what people see as merits of LCM because, after about 15 meters of my 800 tonight, I just felt pain and disorientation. I couldn't figure out a stroke count or breathing or kicking pattern and I died big time. Still, I was only 1.4 seconds off my Masters best from the last and only other time I've swum this, back in 1993 when I was 26. I went 9:32.02, but split it ugly, going 2:16.4, 2:23.5, 2:25.8 and 2:26.3. Ouch. A good lesson in why one should train LCM before racing LCM.

    Wore speedo endurance jammers, but think my conditioning had a far bigger impact on my time.

    I might get to swim this again this summer, but, the again, maybe I'll just stick to shorter stuff.

    4K OW tomorrow AM in a nice buoyant wetsuit is sounding comparatively easy.

    Updated May 28th, 2010 at 10:25 PM by pwb