Wed Apr 28th 2010 Upcoming Travel Thu May 13 - Sun 16: Grand Canyon, AZ (any recs for what we should do there?) Sun May 16 - Wed 19: Scottsdale, AZ (any recs for what my family should do while I'm in meetings) Thu May 20 - Mon 24: Atlanta Lifted weights this morning TODAYS SWIM PRACTICE Swim Center SCY Main pool & diving well WHITNEY coached 6:30 - 8:00 dove in 6:33ish swam with Marcio & Mike Varozza who's doing Waterloo Swim School in North West Austin beside Nate, Jon, Tenille, Tyler, Amy, Brandon, Ned, & Michael Lovato wore B70 legs Warm UP 400 300 200 k fly no board went 2:22 100 MAIN SET assigned 400 IM did 4 x 50 drill assigned 400 did 4 x 50 assigned 4 x 100 IM desc DID: mike borrowed marcio's zoomer like fins & said he wanted to kick a 100 around 1:00, he went 53 so I skipped 1 -3, put on Marcio's fins trying to beat mike I dove in & my right fin came off, but I kept going & kicked a 100 in 51 assigned 800 did 8 x 50 (this we had a little set here, but I don't remember it) assigned 12 x 100 did: skipped it, to rest 15 minutes 50 bk roll start mike timed went pretty fast but he had a timing malfunction so I don't know what my time was 50 easy 2010 MEETS: [2010 Short Course National Championships Thu May 20 - Sun 23, 2010 Nats are in 3 weeks & 3 days or 24 DAYS time to get fast, strong, skinny, & rested Days Till Nats FRI 050 BR 100 FL SAT 200 IM 050 BK SUN 100 IM 050 FR July 8 - 11, 2010 Senior Circuit #4 Austin, TX 07/23/10 - 07/25/10 2010 South Central Long Course Southlake, Texas
Drylands: skull crushers, 50 x 2 x 15 goblet squats, 65 x 2 x 15 standing lat pulldown, 140 x 2 x 12 box jumps, 1 x 10 altitude drops, 1 x 15 straight arm plank with feet on yoga ball, 2 x 1:00 wall squats, 2 x 1:00 (too easy, need to do this much longer) lateral bunny hops over bench (ouch!), 1 x 1:00 pole vaulters w/45 lb bar, 45 x 2 x 25 med ball slams, 2 x 10 twisting med ball slams, 1 x 15 dead bugs on bosu, 2 x 25 good morning darlings on bosu, 2 x 50 (need to add ankle weights to these) russian twists w/25 lb plate, 2 x 25 15 minutes of various RC exercises, including the ones Mollie showed me at the meet. Ate an energy bar and banana and drove to the pool ... Swim/SCY/Solo: I ripped off & remixed Geek's workout from today. I love the blogs for this reason -- you can steal a workout outright or use the structure and adapt it to your own training needs. This is so very valuable when you're training solo. Warm up: 600 various Aerobic Set: 3 rounds (fly w/fins, back, breast) 2 x 100 kick 2 x 100 drill 2 x 100 pull (except didn't pull fly; did single arm fly again) I used about a :20 RI Speed Set: With fins, 2 rounds of: 1 x 100 fast kick 1 x 100 EZ 1 x 100, done as 50 fast kick + 50 EZ 1 x 100 pull 4 x fast 25s @ :45 1 x 50 EZ 1st round = flutter w/board. Went :58, :25 and 11s on the fast stuff. 2nd round = backstroke kick. Went :56, :25 and not sure of times on the 25s. The 100s really hurt. I didn't pay attention to intervals on these and took plenty of rest. 100 EZ Total: 3650 Got out right at 4:00 as the FISH were starting their practice. Kate Zeigler said hi and hopped in my lane. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: I slept in a bit more this am after getting my youngest off to school and felt relatively good at both workouts. I seem to have recovered much more quickly from Zones this year than last year. Last year, I was blasted for days. I think the fewer events and post-meet massage helped. Video: Here is the youtube link to the GMUP 200 free relay at Zones. I led off and was wearing my Speedo kneeskin. I wore it to get a comparison to my other bodysuit 50 free swims. It was closer than I expected. Jim Thornton narrates. For some reason, he was worried I wouldn't "attack" the race (perhaps because of the reverse placebo effect?). But I would never let relay mates down! The women next to me is a speedy Red Tide swimmer. It looks like she got me coming off the turn when I was too deep. But I was happy with my reaction time on the start. It seemed faster than my open 50 free the next day that was also video'd. [nomedia="http://www.youtube.com/watch?v=c8DJRKY5jK8"]YouTube- 200 free relay Zones 2010[/nomedia]. Question: Does anyone remember if leadoff splits from free relays at Nats are automatically put into the database? Or do we have to submit a split request? I know this was discussed recently on the forums, but can't remember what was said. I think it's automatic? I have one more shot at the 50 free at Nats. And I need it because there were some crazy fast ladies in my age group at IL States, including a super speedy new 45 year old. Relays: I got notification today that two of my chick relays are officially AA. And with 2 different teams! One was my Women's 400 medley relay with GMUP. The other was my ABM Women's 200 free relay from Indy. It was an honor to swim with such fast chicks! Interesting blurbs: Customizing Workouts: Strict plans may slow your progress, according to a study in The Journal of Strength and Conditioning Research. A group of people in a weight-training class were given identical workout lists; half could choose their workouts, while the others were told which to do. After 12 weeks, the group that could choose had greater strength gains compared with the guided group. The author says the reason is that they could opt for easier moves when they were tired, saving tougher sessions for when they felt ready. Listen when your body tells you it is due for a slower pace workout. You’ll recover better and get more from your workouts. Vitamin D: http://www.webmd.com/healthy-aging/n...src=RSS_PUBLIC Another Dryland Study Abstract: ABSTRACT Zampagni, ML, Casino, D, Benelli, P, Visani, A, Marcacci, M, and De Vito, G. "Anthropometric and strength variables to predict freestyle performance times in elite master swimmers. J Strength Cond Res 22: 1298–1307, 2008—The aims of this study were to determine in elite master swimmers of both genders whether, using anthropometric variables and the hand grip strength measure, it was possible to predict freestyle performance time, whether the considered predictors were related similarly to different events (50, 100, 200, 400, 800 m), and whether they were the same in male and female master swimmers. The relationships between performance times and age, body mass, height, arm length, forearm length, forearm muscle volume, and hand grip strength were examined in 135 elite master swimmers. Pearson’s simple correlation coefficients were calculated and then prediction equations were developed. Age, height, and hand grip strength were the best predictors in short-distance events, whereas only age and height were predictors in middle- and long-distance events. The correspond- ing coefficient of determination (R2) of performance times were 0.84 in the 50-m event, 0.73 in the 100-m event, 0.75 in the 200-m event, 0.66 in the 400-m event, and 0.63 in the 800-m event. These regression equations were then cross-validated in a control group of 126 nonelite, age-matched swimmers, obtaining significant and good correlations for all distances (range, r = 0.67 and 0.83; p , 0.01), indicating that predictors are valid in an extended sample of master swimmers. Differences between sexes were not found in 50-m event, but were present in all other events. These models might be useful to determine individual performance times by contributing to improving the individual’s training program and the selection of master swimmers. Coaches could have better accuracy in determining whether an athlete needs a strength training program in order to optimize performance time."
Updated April 27th, 2010 at 10:19 PM by The Fortress
Tue Apr 27th 2010 Upcoming Travel May 13 - 16 Grand Canyon, AZ May 16 - 19 Scottsdale, AZ May 20 - 24 Atlanta Lifted weights monday afternoon TODAYS SWIM PRACTICE Swim Center SCY diving well WHITNEY coached 6:30 - 8:00 dove in 6:33ish swam with Jon, Tenille & Mike Varozza who's doing Waterloo Swim School in North West Austin beside Tyler, Todd, Marcio, & Ned wore B70 jammer Warm UP 2 rounds of 175 fr 25 fl, 125 fr 25 bk, 75 fr 25 br MAIN SET DROP DOWN 50 KICK SET Start at 1:00 drop 1 sec each round NO FINS stopped at 36 4 rounds of 1 min vert kick (took it easy) 25 stroke fast 25 no breath 100 easy assigned 16 x 50 50 swim, 50 r 50 l 50 swim did 50 fast in each round fl 27 bk 26 br skip fr 22.9 100 easy 2010 MEETS: [2010 Short Course National Championships Thu May 20 - Sun 23, 2010 Nats are in 3 weeks & 3 days or 24 DAYS time to get fast, strong, skinny, & rested Days Till Nats FRI 050 BR 100 FL SAT 200 IM 050 BK SUN 100 IM 050 FR July 8 - 11, 2010 Senior Circuit #4 Austin, TX 07/23/10 - 07/25/10 2010 South Central Long Course Southlake, Texas
Amazing class last night. We did a broken 1650 as part of our workout, which I did with all flip turns, and my time worked out to an average of 1:55 for each 100 yds, faster split times than what I usually do in an hour swim. I really felt like I was cranking. Finally getting the hang of body roll, arm extension, early catch. Not perfect, but when I do it right, I can feel the subtle differences in stroke power. Ditto backstroke. I still have a long way to go before I do all this consistently, but at least I have a sense of how it should feel. Also, my cardio fitness in general feels much better. My flip turns were pretty good, too, and again, I know how they should feel when done right,and I know what I'm doing wrong when they go a little wonky. Not bad, considering I was sharing a lane with a much more powerful swimmer than myself, and there was a lot of turbulence being kicked up--lots of swimmers in a fairly small pool.
Updated April 27th, 2010 at 10:35 AM by Nancy H. (Verbs are your friend!)
Mon Apr 26th 2010 added 2 LCM meets below Today's workout started at 5:30 AM NEW Work out schedule April 26th - May 2nd MON 5:30 - 6:30am or 7:00 if there is room TUE 6:30 - 8 am in diving well WED 6:30 - 7 am in main pool 7 - 8 am in diving well THU 5:30 - 6:30am or 7:00 if there is room FRI 6:30 - 7 am in main pool 7 - 8 am in diving well Sat meet at UT, we're at Dick Nichols Sun none meet at UT Upcoming Travel May 13 - 16 Grand Canyon, AZ May 16 - 19 Scottsdale, AZ May 20 - 24 Atlanta TODAYS SWIM PRACTICE Swim Center SCY diving well Chris coached Noon to 1:15 dove in 5:45ish swam with Tenille, Mike Varozza who's doing Waterloo Swim School in North West Austin beside Tyler, Todd, Marcio, Beth, Amy, Doug, & Nate wore B70 jammer Warm UP missed most of it did a 50 MAIN SET assigned 600 fr on 7:00 DID: 3 x (150 fr 50 skip) 100 easy 100 k went 69 100 easy 100 k went 65 assigned 2 x 300 on 3:30 did 2 x (100 fr 50 skip 100 fr 50 skip) 400 easy assigned 3 x 200 on 2:20 did 3 x (150 fr 50 skip) 400 easy assigned 6 x 100 on 1:10 did 6 x 50 k on 1:10 held 31's & 2's 16 x 25 on :30 1) 12.5 fast SDK 2) 12.5 fast SDK 3) easy 4) no breath 50 easy as I walked out UT women were doing 15 x 100 k on 3:00 Best Ave stopped & watched a 2 rounds 2010 MEETS: [2010 Short Course National Championships Thu May 20 - Sun 23, 2010 Nats are in 3 weeks & 4 days or 25 DAYS time to get fast, strong, skinny, & rested Days Till Nats FRI 050 BR 100 FL SAT 200 IM 050 BK SUN 100 IM 050 FR July 8 - 11, 2010 Senior Circuit #4 Austin, TX 07/23/10 - 07/25/10 2010 South Central Long Course Southlake, Texas
Sun Apr 25th 2010 new work out schedule April 26th - May 2nd M & TH 5:30 - 6:30am or 7:00 if there is room Tues. 6:30 - 8 am in diving well W & F 6:30 - 7 am in main pool 7 - 8 am in diving well Sat meet at UT, we're at Dick Nichols Sun none meet at UT 2010 Short Course National Championships Thu May 20 - Sun 23, 2010 Nats are in 3 weeks & 5 days or 26 DAYS time to get fast, strong, skinny, & rested Days Till Nats Campus Map May 15 - 16 will be in Grand Canyon, AZ May 16 - 19 will be in Scottsdale, AZ May 20 fly to Atlanta May 21 is by birthday & Nat's begins TODAYS SWIM PRACTICE Swim Center LCM main pool Tyler "the miler" coached Noon to 1:15 dove in at 12:05ish swam with MAX beside Beth, Katie, & Chris wore B70 legs Warm UP 3 rounds of 200 swim 50 kick MAIN SET LCM assigned 12 x 150 3 on 2:15, right into 3 on 2:10, right into 3 on 2:05,right into 3 on 2:00 DID: don't need to distance crap so MAX & I modified the set to this 12 x 50 odds easy on 1:30 evens fast on 1:00 held 28's to 31's then we looked at the clock & decided with the last 25 minutes of practice we'd take even more rest so we moved the rounds of 2 x 50 to 5:00 intervals dove them free went 26.8 26.6 26.4 then decided to rest 13 minutes and rest up for the last fast 50 50 fl fast roll start tyler timed went 26.06 which is my best in practice 50 fly in a long time 50 easy 2010 MEETS: May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN 2010 USMS Short Course National Championships July 8 - 11, 2010 Senior Circuit #4 Austin, TX 07/23/10 - 07/25/10 2010 South Central Long Course Southlake, Texas
Updated April 25th, 2010 at 11:11 PM by ande
Sat Apr 24th 2010 lifted weights after swim practice right lat hurt on my warm up exercises of lat pull & lat press so I just did bench & leg press 2010 Short Course National Championships Thu May 20 - Sun 23, 2010 Nats are in 3 weeks & 6 days 27 DAYS time to get fast, strong, skinny, & rested Days Till Nats Campus Map TODAYS SWIM PRACTICE Swim Center scy diving well & LCM main pool Jack Lee coached 7:30 - 9:00 dove in on time swam with amy brandon, jon, & chris beside Max & Larry wore B70 legs Warmed up SCY 3 rounds of 200 swim 50 kick MAIN SET LCM assigned 15 x 300 amy & Brandon did them fr on 4:15 did 14 x (50 easy, rest 1:00, 50 fast, 50 easy) odds fast were fr held 29's evens fast were br held 39's 2010 MEETS: May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN 2010 USMS Short Course National Championships July 8 - 11, 2010 Senior Circuit #4 Austin, TX 07/23/10 - 07/25/10 2010 South Central Long Course Southlake, Texas
DOUBLE FAST Fri Apr 23rd 2010 2010 Short Course National Championships Thu May 20 - Sun 23, 2010 Nats are in 4 weeks 28 DAYS away, time to get fast, strong, skinny, & rested Days Till Nats Psych Sheets Team Website Campus Map Team Roster i.e. my team longhorn aquatics is TXLA 2010 SCY South Central Zones Results are up TODAYS SWIM PRACTICE Swim Center LCM main pool Tyler coached noon to 1:15 dove in on time swam with David & Mark beside Max, Larry, James Fike, & Dale wore B70 full Warm up 15 min choice MAIN SET assigned 20 x 50 on 1:20 90% did odds easy on 2:00 evens fast on :40, I 2 beat kicked 2/3rd of the way then turned on my kick in the last 1/3 held 29's & 30's, did the last fast one fly went 28 100 easy assigned 10 x 50 on 1:20 95% did: odds easy on 2:00 evens fast on :40, started 6 beat a bit sooner held 29's 100 easy assigned 10 x 50 on 1:20 100% did: 1 easy 2 fast went 32 3 easy 4 fast went 27 5 easy 6 fast 7 skip 8 skip 9 skip 10 FLY FAST wore a cap tyler timed roll start went 26.2 I believe that's my best in practice 50 LCM fly this year. 100 easy 2010 MEETS: May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN 2010 USMS Short Course National Championships Order of Events
Swim/SCY @ GMU 700 EZ (anticipated, will do with Stud during warm up for the obscenely long events this evening) Pictures: Much to the distress of Jim's followers, the beloved pink pony has "gone missing." After scavenging the house, Jim has found a substitute: my 9 year olds Twilight Barbie dolls. I've attached a photo below documenting the new love triangle between Jim, Edward & Bella. Jimby also tried to squeeze into my old stretched old B70 with a slight hole. This proved to be an utter failure. On the upside, his new briefs fit beautifully and show off his muffin top. Dinner with friends tonight!
FAST Fri Apr 23rd 2010 2010 Short Course National Championships Thu May 20 - Sun 23, 2010 Nats are in 4 weeks 28 DAYS away, time to get fast, strong, skinny, & rested Days Till Nats Psych Sheets Team Website Campus Map Team Roster i.e. my team longhorn aquatics is TXLA 2010 SCY South Central Zones Results are up TODAYS SWIM PRACTICE Swim Center scy diving well Chris coached, Whitney's away being inducted into the Virginia Sports Hall of Fame 6:30 - 8:00 dove in on time swam with Nate, doug & Tenille beside todd, Tyler, Marcio & Brandon, Amy, James Fike, & Jon, wore B70 full Warm up 20 min choice MAIN SET assigned 20 x 50 on 1:15 90% did 10 x 50 on 2:30 held 29's & 30's 100 easy assigned 20 x 50 on 1:15 95% did 10 x 50 on 2:30 held 27's & 8's 100 easy assigned 10 x 50 on 1:15 100% did 5 x 50 on 2:30 held 26 & 7's 50 easy 2010 MEETS: May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN 2010 USMS Short Course National Championships Order of Events
ART, 40 minutes: Went in for a tune up. He worked over my scapular area and my tight left psoas & hammie muscles (this was a by product of bikram too, I think). We chatted briefly about extreme isometric holds. He had not heard much about them as they are still pretty cutting edge. However, he agreed that the total fiber recruitment involved would help speed/strengthen short arc contractions. We also chatted about protein consumption. I told him my son was having trouble gaining/sustaining weight for crew despite lifting, protein consumption etc. He said that the protein won't be adequately absorbed without the green veggies. It's super hard to get teens to eat enough of these ... Swim/SCY/Solo: Warm up: 600 various Main sets: 8 x 50 fly drills @ 15-20 RI 8 x 25 breast pullouts, working on shooting arms forward and keeping hands under body 50 EZ 2 x (25 build free + 25 EZ) 1 x (25 fast evil + 25 EZ) 150 EZ Total: 1550 Commentary: Ready to race already. Getting totally bored with the brief rest. I don't really have any goal times for this weekend other than not to suck and not to get DQ'd. I would like to break 26 in the 50 free, but I realize I'd never done that without a full taper. I don't swim the event that often; and I have a love/hate relationship with it. Speaking of 50 free, I've swum 2 this year -- 1 in SCY and one in SCM. The SCM one converts to exactly the same time as I swam in yards. One was in a full body B70 nero comp and the other was in the new B70 kneeskin ... Interesting ... I'm sure there were other factors at play. Articles: Drylands: Here's an article supporting a link between drylands and improved swimming performance, which is much more recent than the short lived Costill study Jim selectively cites. :-P It's from the Journal of Strength and Conditioning Research. Here's the abstract: ABSTRACT. Girold, S., D. Maurin, B. Dugue ́, J.-C. Chatard, and G. Millet. Effects of dry-land vs. resisted- and assisted-sprint exercises on swimming sprint performances. J. Strength Cond. Res. 21(2):599–605. 2007.—This study was undertaken to com- pare the effects of dry-land strength training with a combined in-water resisted- and assisted-sprint program in swimmer ath- letes. Twenty-one swimmers from regional to national level par- ticipated in this study. They were randomly assigned to 3 groups: the strength (S) group that was involved in a dry-land strength training program where barbells were used, the resist- ed- and assisted-sprint (RAS) group that got involved in a spe- cific water training program where elastic tubes were used to generate resistance and assistance while swimming, and the control (C) group which was involved in an aerobic cycling pro- gram. During 12 weeks, the athletes performed 6 training ses- sions per week on separate days. All of them combined the same aerobic dominant work for their basic training in swimming and running with their specific training. Athletes were evaluated 3 times: before the training program started, after 6 weeks of training, and at the end of the training program. The outcome values were the strength of the elbow flexors and extensors eval- uated using an isokinetic dynamometer, and the speed, stroke rate, stroke length, and stroke depth observed during a 50-meter sprint. No changes were observed after 6 weeks of training. At the end of the training period, we observed significant increases in swimming velocity, and strength of elbow flexors and exten- sors both in the S and RAS groups. However, stroke depth de- creased both in the S and RAS groups. Stroke rate increased in the RAS but not in the S group. However, no significant differ- ences in the swimming performances between the S and RAS groups were observed. No significant changes occurred in C. Altogether, programs combining swimming with dry-land strength or with in-water resisted- and assisted-sprint exercises led to a similar gain in sprint performance and are more efficient than traditional swimming training methods alone. Triathlon swim starts: Ran across this article on triathlon swim starts. The training methods all seem to contemplate an all out sprint at the beginning. That threw me into lactate shock last year and I was looking for a different approach ... http://www.active.com/triathlon/Arti...Swim_Start.htm Sports Nutrition: http://www.active.com/nutrition/Arti...erformance.htm smoothies: http://www.active.com/fitness/Articl...ou_Recover.htm http://ow.ly/1Bhy7
Thu Apr 22nd 2010 Today I wore B70 legs in practice Garrett Weber Gale told me I was wasting the "magic" of the suit by wearing it in practice Glenn Mills of http://www.goswim.tv/ was in town this morning filming Eric Shanteau I watched Glenn shoot some of Erics starts using a [ame="http://www.amazon.com/gp/product/B002YPFKZ4?ie=UTF8&tag=ifsande-20&linkCode=xm2&camp=1789&creativeASIN=B002YPFKZ4 "]Casio EX-FH25 10.1MP High Speed Digital Camera[/ame] Lifted yesterday after work 2010 Short Course National Championships Thu May 20 - Sun 23, 2010 Nats are in 4 weeks & 1 day, 29 DAYS away, time to get fast, strong, skinny, & rested Days Till Nats Psych Sheets Team Website Campus Map Team Roster i.e. my team longhorn aquatics is TXLA 2010 SCY South Central Zones Results are up TODAYS SWIM PRACTICE Swim Center scy main pool Chris coached, Whitney's away being inducted into the Virginia Sports Hall of Fame 6:30 - 8:00 dove in on time swam with Kelly, Brandon, Tenille, & an Australian triathlete beside Marcio & ritchie tyler Nate, amy, ned, larry, chris & Desiree wore B70 legs Warm up 400 200 400 200 MAIN SET assigned 500 fr did 5 x 50 assigned 5 x 100 on 1:15 did 100, 50, 100, 50, 100 assigned 800 did 8 x 50 assigned 400 fr did 4 x 50 assigned 4 x 100 on 1:15 did 100, 50, 50 100 assigned 800 did skipped it assigned 300 fr did 3 x 50 assigned 3 x 100 on 1:15 did 100, 50, 100 assigned 800 did skipped it talked with Kris Kubik when I skipped parts of sets, he told me yesterday Ben Van Roekel did a get out swim. he did 50 yard free from a running start wearing an old LZR with a busted Zipper & a jaked. 3 coaches timed him. he hasn't trained much since NCAAs. he went 18.5 2010 MEETS: May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN 2010 USMS Short Course National Championships Order of Events
Updated April 22nd, 2010 at 03:33 PM by ande
Swim/SCY/Solo: Warm up: 600 various Main Sets: 8 x 50 fly drills @ 1:00 (chest press, caterpillar, one arm and plyo drill, which I've decided is good for working on pulling straight down) 50 dolphin dive 10 x 25 UW shooters, dolphin kick on side 50 dolphin dive 10 x 25 odds = easy speed fly w/fins evens = EZ 3 x (25 AFAP evil + 50 EZ) 175 EZ Total: 2000 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Felt pretty mermaid-ish in the water today despite (TMI alert) the effen unexpected arrival of AF. I am readying the place for the arrival of Stud, Chicken and Jimi. Stud in the green room with his boxing gloves, Jimi in the red room with his hallucinogenics and the pony, and Chicken in the guest cottage with her HTFU gear. Scarlet, as Jimi has taken to calling me, will attempt to sleep in her usual place of repose. Now, complete non sequitor: What age should teenage girls be allowed to date? My 15 year old freshman teen is criticizing my "strict" choice of 16 for solo dating ... On the upside, she's had her permit for awhile now and, despite terrorizing me, hasn't killed me.
Wed Apr 21st 2010 Went to bed too last last night & over slept, I woke at 6:21 & need to leave my house by 5:45 to arrive on time. My plan was to leave at 5:15 & lift weights then go to practice, today I just got ready & drove straight to practice. 2010 Short Course National Championships Thu May 20 - Sun 23, 2010 Nats are in 4 weeks & 2 days, it's 30 DAYS away, time to get fast, strong, skinny, & rested Days Till Nats Psych Sheets Team Website Campus Map Team Roster i.e. my team longhorn aquatics is TXLA 2010 SCY South Central Zones Results are up TODAYS SWIM PRACTICE Swim Center scy main pool Chris coached, Whitney is a away being inducted into the Virginia Sports Hall of Fame 7:30 - 8:00 dove in at 7:30 right at the start of a new set swam with Kristyn, Joe, Dale, & Mary beside tenille, Marcio, & doug Nate & Chris were leaving when I arrived wore briefs MAIN SET swam easy a lane over from where I normally do, which I consider gentle aerobic 8 x 100 fr on 1:15 50 easy 8 x 150 odds 100k 50 fr on 2:20 evens 150 fr on 2:10 50 easy 2010 MEETS: May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN 2010 USMS Short Course National Championships Order of Events
Swim/SCY/Solo: Warm up: 800 various Main Sets: 10 x 25 twirling shooters 8 x (25 variety + 25 EZ) 1-2 = EZ speed fly 3-4 = fast evil pull 5-6 = fast doggie paddle drill 7-8 = free @ 80% 150 EZ Total: 1600 Massage, 60 minutes ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Another grueling workout ... Actually I don't mind it this week as I was worn out. I feel slow and clunky in the water though, as might be expected at this juncture. I think the massage helped my hammies, which are still sore. Don't want them to be too sore for my gridge with Stud. And it's official. I will be wearing red at Nats. This suit looks even smaller than the last one .... I will be bribing Mini Fort to do the first try on. Or use swimsuit addict's scarecrow trick. After checking out the psych sheets, I was slightly bummed about not being in the 50 free. But my teammates have agreed that I can lead off the mixed 200 free relay to get a tapered 50 free time. Thanks! I also have an extra B70 if anyone is interested. Or I will use it for all my OW races. Is it legal to wear them under a wetsuit? Finally getting psyched for the weekend. Jimi and Chicken of the Sea are staying at the abode. And there is a post meet birthday bash on Saturday. If I can get away, I think I will head to the pool on Friday to watch the distance events and count for Jimi. For caffeine addicts: http://myfitnessdepot.com/diet-and-n...ses-endurance/
Updated April 20th, 2010 at 09:49 PM by The Fortress
Tue Apr 20th 2010 2010 Short Course National Championships Thu May 20 - Sun 23, 2010 Nats are in 4 weeks & 3 days, 31 DAYS away, time to get fast, strong, skinny, & rested Days Till Nats Psych Sheets Team Website Campus Map Team Roster i.e. my team longhorn aquatics is TXLA 2010 SCY South Central Zones Results are up: Here's my 1650 splits 2 Rasmussen, Anders M 46 TXLA 17:50.88 7 00:29.37 01:00.55 01:31.86 02:03.65 02:35.74 03:07.59 03:39.78 04:12.46 04:45.22 05:18.19 05:50.69 06:23.16 06:55.99 07:28.77 08:01.97 08:34.89 09:07.88 09:40.72 10:13.52 10:46.60 11:19.62 11:52.31 12:26.03 12:58.68 13:31.74 14:04.59 14:37.26 15:10.13 15:42.80 16:15.36 16:47.87 17:20.39 17:50.88 TODAYS SWIM PRACTICE Swim Center scy diving well Chris coached, 6:30 - 7:30 dove in at 6:40ish swam with Mike, Nate, Tenille & Kelly beside Lovato, Marcio, & Todd wore B70 legs 100 300 100 MAIN SET 10 x 50 on 40 done 25 fl 25 fr assigned 4 x 125 done 100 fr 25 fly did 4 x (50 fr easy, 50 skip, 25 fl) 8 x 50 on 40 done 25 bk 25 fr assigned 4 x 100 done 75 fr 25 bk did 4 x (25 fr easy, 50 skip, 25 bk) 6 x 50 on 45 done 25 br 25 fr assigned 4 x 75 done 50 fr 25 br did 4 x 25 br 4 x 50 fr on 31 made it 50 easy 2010 MEETS: May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN 2010 USMS Short Course National Championships Order of Events
Updated April 20th, 2010 at 02:21 PM by ande
swam Saturday did not swim sunday Monday Apr 19 Nats Psych Sheet Lifted weights swam with mike, nate, max, ritchie, & tenille beside michael, todd, marcio, doug & ned 5 x 200 fr on 3:00 desc 1 -3 hold 4 & 5 3 x 50 4 x 25 5 x 150 on 2:15 desc 1 - 3 hold 4 & 5 3 x 50 4 x 25 5 x 100 on 1:45 desc 1 - 3 hold 4 & 5 3 x 50 4 x 25
Swim/SCY/Solo: Warm up: 750 various Main "Sets": 4 x (25 shooter on back + 25 EZ) 4 x (25 long evil pullout + 25 EZ)* * A man stopped me to say my evil underwaters were "beautiful." 50 EZ 2 x (25 free build + 25 EZ) 3 x (25 EZ speed fly + 25 EZ) 2 x (25 @ 90% + 50 EZ) 100 EZ Total: 1700 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Well, I'm not so sure that bikram was the correct choice of yoga yesterday, though I think it's the best overall for stretching. My hamstrings were pretty sore today. I think if I did bikram more often, this effect would go away. I believe it's from all the "lock the knee" position, and I hope I'm not hyper-extending my knee. Bikram is supposed to loosen up the hamstrings, http://www.hotyogadoctor.com/index.p...with-hot-yoga/, and I'm decent at the exercises mentioned in this. It's just hard to go more often. Or perhaps I'm negligent in not stretching more on my own. In any event, I'm sure the soreness will ebb this week while I'm doing very little, basically just paddling about. Though all the driving around I do doesn't help the poor hammies. Speaking of which, I checked the psych sheets for Nationals. This will definitely be the fastest masters meet I've swum in! My age group is killer with OT trialists and former AR holders. Backstroke is so deep that it's ridiculous! There are 4 women in the 50 back who have gone under 28. I'm seeded higher in the 100 IM than the 100 back ... It should be a very exciting meet. Really glad we get to swim all 6 events! And I didn't even get a wall lane. hehe. Though everyone says it doesn't matter much at first rate pools. Now, I need to get psyched for Zones this weekend. Keep the trash talk coming, Stud. I'm not riled up enough yet. Oh, and it completely ticks me off when I'm just as hungry when I'm doing virtually nothing as when I'm training hard.
Updated April 19th, 2010 at 10:03 PM by The Fortress
DOUBLE: FAST Fri Apr 16th 2010 Nats is in 5 weeks or it's 35 DAYS away before NationalsI only have: 3 fast Friday's left Apr 23 & 30, & May 7 & 13 weight lifting work outs I'm going to be in Scottsdale AZ Sun May 16 - Wed May 19 then leave for Atlanta the day after I get back. TODAYS SWIM PRACTICE Swim Center LCM main pool whitney coached, but Todd "the Breastroke God" was on Deck, Tyler was out of town Noon to 1:00 dove in at 12:05 swam with Ritchie, Tenielle, Larry, & James Fike wore B70 legs Warm Up: 10 min choice MAIN SET Assigned 4 x 200 fr on 5:00 best ave Did: 1 & 4 skipped 2 & 3 went 2:18 on #1 & 2:09.3 on #4 todd timed I think is my best ever in practice 200 LCM free as a master, did it 150 2 beat kick, 50 6 beat kick assigned: 3 x 100 fr on 3:00 did: skipped 1 & 2, went 58.9 on #3 50 2 beat kick 50 6 beat kick signed: 2 x 50 on 2:00 went skipped 1 & went 26.0 on #2 felt pretty worn out & not very snappy 25 SDK roll start went 11.88 not too snappy 100 easy 2010 MEETS: May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN 2010 USMS Short Course National Championships Order of Events
Updated April 16th, 2010 at 06:51 PM by ande
Good news! I just got a call from SwimmieAvsFan that my B70 Nero TX kneeskin was found! Apparently, a mom or nanny of an age grouper picked it up by accident. There was a break with the RMSC team and the family just turned it in to lost & found where Mollie grabbed it for me. Thanks Mollie!!! I'm soooo glad b/c I didn't want to buy another suit at all. As to the swim workout, I was unspired today. Couldn't think of an aerobic/recovery workout I wanted to do. So I defaulted to Ahelee's "millions of 25s" plan. Swim/SCY/Solo: Warm up: 600 swim 200 fly drills MF Streamline Set: 10 x 25 shooter on back @ :30 10 x 25 evil w/long pullouts @ :30 10 x 25 shooter on belly @ :30 10 x 25 evil w/long pullouts @ :30 10 x 25 shooter on back @ :30 -- about :30 between each set of 10. I had one long break where I was chatting with a swimmer and trying to dodge a triathlete that always wants to work out with me. 50 EZ Drill Set: 10 x 25 russian breast drill @ :30 10 x 25 @ whatever odds = underwater free recovery evens = front scull 10 x 25 @ :30 odds = breast pull evens = easy speed fly 100 EZ Total: 2950 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: I'm jealous of all the folks swimming fast at Y Nats! I'm really ready to taper now ... The ladies in my age group are tearing it up so far. Real time results: http://www.ymcaswimminganddiving.org...ults/realtime/ Didn't do much today besides swim and fix my hair. It is sassy now! Matches my personality, I guess. Hope everyone has a great weekend! I'm taking tomorrow off and mainly doing kids' activities this weekend. Really hoping it doesn't rain for the regatta. Drylands For Boosting Swim Performance: http://www.performanceswim.com/dryla...our-advantage/
Updated April 16th, 2010 at 08:46 PM by The Fortress
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