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
FAST Fri Apr 16th 2010 Nats is in 5 weeks or it's 35 DAYS away lifted weights before practice thinking about doing a double today TODAYS SWIM PRACTICE Swim Center scy & LCM main pool whitney coached 6:30 to 8:00 dove in on time wore B70 legs Warm Up: 20 min choice MAIN SET 3 x 200 fr scy on 5:00 best ave went 1:59, 1:56, 1:57 then we moved to LCM 200 fr LCM fast went 2:12 whitney didn't like how the group swam so she had us swim it again 200 fr lcm fast james beside me stopped at the 100 I saw him stop, but flipped & pushed off, rolled over on my back to hear whitney say it's a 200 keep going went like 2:24 3 x 100 fr on 3:00 went 1:04, 1:05, 1:01 2 x 50 on 2:00 went 29 & 26 25 fr 200 easy assigned 400 hard did 200 fairly strong went 2:24 rested 25 sec mod 200 100 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 05:45 PM by ande
SCY Swim @ OakMarr Warm up: 750 various Transition Set: 4 x 50 @ 1:00, mod pace (2 kick, 2 swim) 2 x 25 @ :45, 80% (nature break) 1 x 50 @ 1:00, mod pace 50 EZ 8 x (25 AFAP + 25 EZ) @ 2:00 3 evil w/fins = 14s 2 flutter kick w/board & fins, 10s 2 backstroke, no fins, from start, 14, high 13 1 dolphin on back, high 9-10 I was happiest with the backstrokes, though they were from a rolling start, I guess. Still seemed pretty fast for a practice suit. I had meant to bring a B70, but forgot in the midst of being a whirling dervish all morning. 150 EZ 4 x 25 power evil pull w/buoy & fins, no pullout, working on fast hands, 16s 200 EZ Retrained myself from the urge to do more speed work. Total: 1950 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Got another speed workout in. I'm still feeling pretty tired. I'm going to shift into easy gear now. And I am going to force myself to do my RC and some stretching while watching something on the DVR tonight. When I don't go to the gym, I am always lazy and forgetful about these, and I feel a slight twinge. I watched my 2nd travel volleyball game today. I can see why my kid loves it -- it is fast paced and exciting. She's a natural spiker, but b/c of her height is *supposed* to be a DS. I envy her prowess with a ball (though she got my klutz gene). Had a banner gluten free eating day: Breakfast: Huge "mad scientist" smoothie with blueberries, blackberries, raspberries, strawberries, flax seeds, glutamine, hemp protein, green vibrance,* almonds, coconut oil, coconut water and pomegranate juice Snack: Rice crispie bar Post Workout SnacK: protein fusion bar Lunch: Salad with steak, corn, tomatoes, cheese, avocado, onion. Mixed bean salad from Whole Foods Dinner: asparagus & hearts of palm salad, salmon Still hungry, so will be snacking tonight. * = http://www.sensablehealth.com/wp/200...reen-vibrance/ This product says it's gluten free, but I noticed it has "wheat/soy sprout powder" ... ??
Updated April 15th, 2010 at 10:29 PM by The Fortress
Thu Apr 15th 2010 Nats is in 5 weeks & 1 Day or it's 36 DAYS away TODAYS SWIM PRACTICE Swim Center scy main pool whitney coached 6:30 to 8:00 dove in on time swam with Tyler & Mike Yoch Beside Michael Lovato, Dale Rogers, Chris, Jon, Brandon, Amy, Ritchie & Ned wore B70 jammer Warm Up: 400 300 200 100 MAIN SET 8 x 100 fr on 1:10 100 easy 4 x 25 no breath 50 fl fast for time went 25 8 x 75 k on 1:10 100 easy 4 x 25 no breath 50 bk fast for time went 25 assigned 8 x 100 fr on 1:10 did: some then skipped a 50 here and there 100 easy 4 x 25 no breath 50 assigned 6 x 150 on 2:00 did 6 x 100 k on 2:00 50 SDK fast for time went 25 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: 650 various 400 fly drills I did 200 of the fly drill I described yesterday. It's almost like a swimming plyometric if done correctly. Very cool. Aerobic Sets: 8 x 100 cruise @ 1:45 w/paddles odds = free evens =back 50 EZ 2 x (3 x 100 russian breast drill @ 2:00 + 2:00 of vertical evil kicking) Hypoxic Set: 4 x (5 x 25 shooter w/MF @ :30) #1 = left side #2 = right side #3 = belly #4 = back #5 = EZ on top of water 50 EZ Total: 3050 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Sticking with my long term plan, I did a mellow aerobic/recovery workout today. Nothing too taxing and resisted the urge to do any speed work. I have a speed set planned for tomorrow, so that would have been stupid. I'll do much the same kind of workout on Friday. I'll put my toys down next week. "Pole Vaulter" Exercise: I was referring a friend to the power systems website today for the purchase of dryland toys, and I ran across this device: http://www.power-systems.com/p-3327-landmine.aspx. I've never seen this before, but this was essentially what I was doing at the gym and describing as my "pole vaulter" exercise. I put the bar between the bottom corner of two walls to do this exercise. It's a great compound exericse! Magnesium: Ran across this interesting article on magnesium deficiency. It reminded me I need to purchase some liquid magnesium to put in my smoothies. http://bluewillow88.wordpress.com/20...ent-magnesium/ Trip: We booked the trip to Northern Europe. Going with friends (our Savagemen relay mate and his wife). We are leaving on June 23, which is toward the end of school. So this, and our beach vacation in August, will wreck havoc with any LC plans for this summer. I don't mind. I think I'm due for a slight meet break, so that I can be fresh for the fall. I hope to sneak into one local meet to swim some 50s perhaps using my kid's suit. At the beach this year, I don't think I'll even bother to go to the Y. If the jellyfish are not omnipresent, I'll just swim in the ocean and jog on the beach. If the jellyfish are abundant, that's another story; I'm a total OW wuss. I'll also try to swim in the channel since that's where the B2B triathlon is in November.
Wed Apr 14th 2010 SUBSCRIBE to Ande's Blog Nats in 5 weeks & 2 Days or 37 DAYS away Lifted weights today TODAYS SWIM PRACTICE Swim Center scy main pool whitney coached 6:30 to 8:00 dove in on time swam with Mike, NAte & Tenielle beside Desiree, tyler, Marcio, Ned, doug, & a bunch of triathletes wore B70 jammer Warm Up: did around 200 easy 25 fl on 20 50 fl bk on 40 75 fl bk br on 1:00 100 IM on 1:20 Rest 30 extra 500 fr 80% went 5:50ish rest 1:00 25 fl on 20 50 fl bk on 40 75 fl bk br on 1:00 100 IM on 1:20 Rest 30 extra 500 fr 85% went 5:35 ish rest 1:00 25 fl on 20 50 fl bk on 40 75 fl bk br on 1:00 100 IM on 1:20 Rest 30 extra 500 fr 90% went 5:18 rest 1:00 25 fl on 20 50 fl bk on 40 75 fl bk br on 1:00 skipped 100 IM on 1:20 Rest 30 extra assigned 500 fr get time did 200 fr easy speed went 2:01ish rest a 50 200 fr strong went 2:07ish skip a 50 25 fl fast 25 fr easy 50 fr easy 50 skip 25 bk fast 25 fr easy 50 fr easy 50 skip 25 br fast 25 fr easy 50 fr easy 50 skip 25 fr fast 25 fr easy 50 fr easy 50 skip she assigned another set but I got out to rest 2010 MEETS: May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN 2010 USMS Short Course National Championships Order of Events
Aquasol _ Coach Janine 6pm-7:15pm Warm 200FR, 100K, 100P 12x200 1-3 BK, 4-6 FR, 7-9 IM & 10-12 K -Fly-Bk-Br on 4:00 100 EZ 2x100 Fins and paddles 50 cool 2950scy I caught a bug on the train last Wednesday, that turned into a nasty cold that kept me out of the water since Thursday. So tonight, feeling the worse was over, was "hack my lungs out until the bugger leaves!" Well, not quite that bad, but I was getting sick of being out of the water after making good progress last week. I plan on swimming in the slow poke lane at the next few USA meets with the kids, Ill just "act" like a parent, then jump on the blocks when my heat comes up, then scurry away before they realize a "parent" swam! My coach has been telling me to get some real practice in, I should be swimming with the kids, not only is it much closer to home, they are more frequent. The Pacific Masters takes the summer off to tend to open water peeps, no meets until late August when SCM season starts. I won't be going to the champs or anything, I can't afford the time, expense and driving for hours on end... My focus swims this summer are 100IM, 50 Fly (with the goal of 100Fly) 100 FR and 50 Bk. Im working on 200IM, but until I have a decent BR, its really a waste of an event for me.
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