All I can say is that I swam more than yesterday. Warm up: 750 variety swim, kick, drill Other stuff: 8 x 25 shooters 50 EZ 6 x (25 easy speed fly w/fins + 25 EZ) (bad breakouts, seemed to be getting further on the kick portion) 50 EZ 2 x (25 AFAP free w/fins + 50 EZ) 150 C/D Total: 1650 10 minutes hottub ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I am well past eliminating cumulative training fatigue. I think that occurred last week. I believe I am now suffering from cumulative parenting fatigue. I am also convinced, as per usual, that I have lost all strength and conditioning and have gained 10 pounds in 10 days. Where is the beached whale emoticon? I even forgot to bring my B70 to the pool to practice a couple backstroke starts. So I plan on taking 13-14 SDks on the start. If Chris takes 12, this must be about right for me. How's that for attention to detail? ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Updated June 19th, 2009 at 06:00 PM by The Fortress
Now training for the 10 mile Kingdom Swim in Vermont http://www.kingdomswim.org/ Feeling a little flat at the moment but will try a long swim in the lake this Sunday. I believe the water in Vermont will be high 60's-low 70's. This should be a gimme for me after all the cold water training for MIMS, but it sure won't hurt me to keep up the cold stuff. Kingdom swim is in Newport Vermont. Does anyone know a good place to stay? I came out of a 2000 yard workout today feeling lightheaded and arms like lead. Hopefully it's just because I've taken up running again!! Day off tomorrow to recharge the batteries.
Had a follow-up with my GP yesterday and my cardiologist at UAB today. Both agreed that the running was a factor in my HDL readings. In fact, the cardiologist stressed that I will need to do exercise into and beyond my menopause years to keep the total cholesterol/HDL ratio at a good level since my LDLs are in a borderline area. (I hope that menopause is at least 10 years away! Tends to run very late in my family so I am probably looking at 15 years from now.) Both were very pleased with the ratio as it is 3.3 right now. GP indicated as long as my LDL was below 160, with my HDL count as high as it is, he was not worried about the LDL level right now. Cardiologist said that levels were not in area that needed any type of medication. Both docs liked the exercise program I have going. The lab work that came back was ideal. Cardiologist who is also a triathlete obviously liked the fact that I wear an HR monitor when I run. He also is very pleased that I opt to stop and walk when the HR level gets too high (like on my birthday run). Yesterday, got in 3,000 yards of high intensity swimming. Used the fins a good bit. Particularly enjoyed the last set that was without fins: 6 x 50 on 1:20 - odds are free/fly, evens are free/back. These were power swims. Felt good on all. This morning, my appointment at UAB (University of Alabama at Birmingham) with cardiologist was at 8:15. UAB is about 70 miles from where I live, but well worth the trip as it has some of the best medical treatment facilities in the country. Five of its treatment specialties rank in the top twenty nationally. Anyway, Birmingham rush hour is a bear, particularly the route I have to travel, so I left my house at 5 AM and got into Birmingham a little after 6 AM. Even then, there was traffic. I hit the downtown YMCA and ran on the treadmill for 5 miles, doing the following: Warm-up: 2 miles at 9:13 pace 2 miles: alternated 1 minute hard with 2 minutes of easy jog/fast walk. On fast intervals, got faster with each one minute interval. The first was at 7.5 mph. Added .5 mph to each interval until I got up to 9.5 mph on one interval and then went back down .5 mph on each one minute interval until I got to 7.5. 1 mile cool-down at 8:34 pace. Hope to swim easy this afternoon or early tomorrow morning. After having my thoughts on running confirmed, I hope to get a run in this weekend.
Updated June 19th, 2009 at 02:27 PM by elise526
4x100 FR R:30 4x100 FR w/fins 1x100 FL/FR w/fins 1x100 BR/FR w/fins easy 1000 LCM Outside w/Mark Weber Hopefully I will take it a little easier this time starting out and not try to push it so fast like last time.....but then knowing me...probably not!
Fri Jun 19th, 2009 weighed 213 Richard Quick's service is noon today Life Celebration's around 2:00. Many swimmers & coaches are in town to pay their respects. Entered Zones with a different event lineup (below) TODAYS SWIM PRACTICE LCM Dove in FIRST 6:30 - 8:00 Whitney Coached TSC main pool swam with Todd, Chris, Larry, Nate, Kendall, Brandon, Amy, Jamie, & Jon Rich Hughey & 4 female swimmers who swam for Richard at Stanford, one was Sara from Wisconsin, didn't get the names of the others Warm Up LCM 15 minutes choice did fr & bk ave 1:30 / 100 went 11 or 1200 Main SET LCM 50 FR FAST for time in heats went 25.8 20 x 50 fr on 1:15 went 10 apart odds easy evens: FR fast from a dive 6 beat kick held 27's & 28's 26.9 on last one Instructions were to be within 3 seconds of the first fast 50 50 easy 100 FR fast from a dive in heats 6 beat kicked the whole way went 58.1 200 easy 6 x 100 fr fast from a dive on 2:30 went 1:06 & 7's on 1 - 5, 2 beat kicked went 1:00 on #6 Instructions were to be within 5 seconds of the first fast 100 300 easy NEXT MEET USMS South Central Zone Long Course Championship Meet Fri July 18 - 19 2009 Woodlands, TX Meet Entry Form 30 Days away Entered the following events Saturday 1500 fr 50 fl 100 fr 50 bk 200 IM Sunday 400 IM 50 Br 200 FR 100 BK 50 FR Friday July 17th Aerosmith is playing with ZZ Top at the Cynthia Woods Mitchell Pavillion in the Woodlands Tickets
The pool had no clock on today when I started, they had overfilled the pool and with all of the electrical cords, you know water and electricity are not a good mix. Anyway this was more of a feel for the water day. Last night I got in with the girls and did a few laps fly which felt fantastic. This morning it seemed like it took forever to get my muscles ready to really swim. 1000 as 200 swim/pull/swim/kick/swim 500 Free Kick w/fins every 3rd 25 sprint 600 Back Drills w/fins #1&4 Fashion modle, #2&5 underwater recovery, #3&6 partial recovery 8x50 from dive 15 meter sprint breakout 3 fly, 3 free, 2 back 500 Free Easy Total 3000 meters
No swimming today. Carrying on with the rest. My family sees all indications of the taper bitchies. ART I did go see my ART doc today, as my shoulders and calves are still twitchy. Not sure what the cause is. The doc says it could be tossing and turning in my sleep, or it could be the lack of weight lifting. Hulk thinks it could be that the overall workload on the shoulders is too high. He theorizes that this could cause a delay in the resting-discomfort phase, which is apparently a precursor to the happy rested phase. Hmm ... Seems like I've been kicking a lot and not doing pulls and chins ... Hopefully, they'll be happy on Sunday. They're not bad by any stretch, just have some "hot spots." (Pun potential) Walked around the mall today with day glo pink and blue kinesio tape. Electrolytes: We also discussed the electrolyte issue. He agrees I'm likely dehydrated. He says, however, that Gatorade is "swill," no better than eating "bon bons and hohos. I told him about my travails with RecoverWrong. He suggested I try Endura. Used it today, seemed fine. Trying to drink more water. Meet: Checked the psych sheets for the Terrapin Cup. http://www.terrapinmasters.org/TCup09Psych.htm I'm right next to The [Speedy] Little Devil in the 50 back and Clay is another lane over. Hmm ... Will I drown in their wake or will they be so far ahead that I'll catch a draft? Jeff is seeded 3 seconds faster. Same situation in the 100 back. In the 50 fly, I have a good seed in the second to last heat right next to Fall Willdeboorse, who is a very speedy sprinter and kicks my ass in free. So that should be a good race. Haven't really formulated any specific time goals for this meet. Ideally, I'd like to go PBs in my 50 back and 50 fly ... we'll see if I rested enough and if I execute. I might be a tad disappointed if I don't go a 32+ in the 50 back. I went a 33.4 at Zones last year where I slipped some on the start. That's how 50s go sometimes. Suits: I am trying a new tech suit. As I've explained to a few of you, I don't feel comfortable with an old B70 and a fragile suit, and I need a suit for USA-S meets besides my "ratty" Pro. I'm trying the Rocket Science "Sprinter" -- brand new suit. (The previous version is still on back order.) http://www.prlog.org/10240754-rocket...d-by-fina.html. This suit is on the 2009 FINA list and I'm told meets the new FINA permeability requirements for 2010. So I'm going to try on my size Youth Medium and see if it really fits. And, besides, who can resist that name? Picture attached below. I heard a rumor that B70 was handing out its new FINA compliant suits at the Santa Clara meet. They're not generally available now, but I wonder when they will be. Summer League: Stroke & Turn Question: I wasted my entire evening attending a stroke & turn clinic. Here, you must attend every 2 years. There was one question the instructor didn't answer satisfactorily, at least to my mind. I told Hulk I'd post it here, and he can give me his opinion, as he knows this stuff cold. Little kid approaches the wall for a backstroke turn. Kid first touches the wall on their back with their hand. Kid then realizes, OMG, I forgot to flip, so they spin and execute a forward flip turn. Is this a DQ? Once they touch the wall, does the kid then have to push off on their back to leave the wall and not be past vertical? Or even though they've touched the wall, can they hang their and remain in the "zone" of the wall, and you only assess whether they've pushed off on their back by watching the toes? Our team may get owned this weekend, as two of our best swimmers are off at summer camps. My Lil lil Fort is swimming her first A meet doing backstroke and evilstroke. I've been trying (very mildly) to encourage fly (though 8 & Unders don't do this in A meets.) I guess she could be my second evilstroker ... Whatever makes her happy, she hasn't liked swimming that much in the past.
Updated June 18th, 2009 at 09:06 PM by The Fortress
3000 yards, four times a week and Ande's speed drill. In the middle of the night while trying to sleep I planned my workout. I swam the LCM today Here it was- 10 x 50 free to warm up 4 x 50 swim, 50 kick,50 drill, 50 swim (IM)w/ fins 10 x 50 fast (45-50sec) on 1:00 5 x 100's fast (1:40 sec) on 2:00 200m cool down. 2500 meters must be more than 3000 yards.(but it is not...it is 2735yds.) I guess got close when I added in the catchand release drills...oh well... Jerry joined my lane as I was finishing up and he gave me some tips for the catch and release...high elbow. I worked on some of those drills. I have a long way to go... During my workout I thought about my body as a boat. My arms were the sails pulling me forward as I imagined the water rushing by me and over me like the wind. This gave me a sense of feeling the water more consciously. Nirvanaha enlightenment? Then to add an extra vrmmm my kicking legs became the motor!
Updated June 18th, 2009 at 04:37 PM by flippergirl
I'll be swimming a long course meet in Las Vegas on Saturday. I will swim the 50 fly, 100 back, 50 free, and 50 back. I have no expectations for swimming fast (after all it's Vegas ) but hope have some decent swims. This will probably be the only opportunity I have to swim long course before Nationals. SCM, Solo 200 free swim, 100 back swim, 200 kick choice, 100 free swim, 200 pull free, 100 free drill 6 x 50 on 1:00: #1-3 descend free, (went 44-42-38) #4-6 descend back (went 51-45-41) pull 4 x 100 free (no paddles) on 1:50: breathe 3/5 by 25 (the B5 is getting a little easier, started these around 1:35, the last 2 were just under 1:30) pull 6 x 50 free (no paddles) on 1:00: odds - smooth, (did these around 42-43) evens - first and last 12.5 fast (about 40-41) 100 easy 2x around { 150 alt. 50 drill/25 swim 30 sec. rest 3 x 50 descend 1-3 on 1 or 1:10: #3 of each should be pretty fast } round 1 free, (went 43-39-35 last one off blocks) round 2 back - (went 45-41-38) 100 swim down Total: 2700 meters
Thu Jun 18th, 2009 Entered Zones with an unusual event lineup (below) TODAYS SWIM PRACTICE LCM 6:30 - 8:00 Whitney Coached TSC main pool & diving well swam with Todd, Marcio, Chris, & Doug beside paul & Larry Dove in FIRST Warm Up LCM 300 fr finger tip drag 300 IM done 50 k, 50 dr 300 fr Main SET LCM 10 x 100 fr on 1:30 went 2nd 10 sec apart, held 1:11's - 13's 200 8 x 100 fr on 1:25 went 1st held 1:15's 200 6 x 100 fr on 1:20 went 1st held 1:16's 200 4 x 100 fr on 1:15 did open turn at 100 then flipped the rest went 4:53 200 2 x 100 fr on 1:10 dove, swam a strong 200 went 2:19 100 easy 100 fr strong from a dive went 1:02 50 easy NEXT MEET USMS South Central Zone Long Course Championship Meet Fri July 18 - 19 2009 Woodlands, TX Meet Entry Form 30 Days away Entered the following events Saturday 1500 fr 50 fl 100 fr 50 bk 200 IM Sunday 400 IM 50 Br 200 FR 100 BK 50 FR Friday July 17th Aerosmith is playing with ZZ Top at the Cynthia Woods Mitchell Pavillion in the Woodlands Tickets
Updated June 18th, 2009 at 11:46 AM by ande
This morning as I drove to the Aquatic Center with thunder and lightening all around me, most people would have said "Your not going to swim this morning" and gone back to bed. NOT ME! There were a number of brave souls who swam this morning so I was not alone as I thought I would be. Of course I just felt lazy, atleast I am not looking for any good times this weekend at the meet although if I make the 400 Free cut I do want to swim that one since I have not done it in 2 years. 10x100 @ 2:00 Free began slow and final felt stronger around 8 or 9 500 Free Kick w/fins alternate 100 kick on side, 100 kick on back 500 Free kick w/fins every 3rd 25 SPRINT yes I actually managed to find some energy here and felt pretty strong 4x50 Free from dive Sprint to 15 meter mark then easy to the end 1st one felt horrible the last 3 felt great 200 Free w/paddles and bouy long and loose 200 Free w/paddles adding in the kick 100 Back as 50 6 kicks and a stroke/50 swim 100 Breast as 50 1arm stroke to 2 kicks/50 swim 200 Free alternate 50 drill/50 swim drill was 6 kick then a stroke 500 Free as 200 EZ/100 Overkick/200 EZ Total 3500 meters
Aquasol Masters - UMHS Coach Janine Warm 200 FR 4x50 IM 4x50 K 1:15 4x25 K with board perpendicular to surface Vertical Kick 2:00 4x100 FR 50 Drill One arm/50 swim RI :20 6x100 FR on 1:30 (did 3 100, 3 75's) got lazy 4x50 BR 5x25 Sprint off the blocks (FR/FL/FL/BK/BK) 200 cool 2100 scy Today was social, lots of fun... Still sore from yesterdays LCM IM feast/weights, I picked the wrong day to wear drag shorts over briefs, and was glad we had a short set.
Updated June 18th, 2009 at 03:44 AM by EricOrca (forgot a set)
SET 1 2 X THIS SET: 25 FR NO BREATH (WHILE YOU ARE FRESH!) @ 0: 30 50 BR KICK - SWIM @ 1:10 (about 10 sec rest) 75 BR KICK - DRILL - SWIM @ 1: 40 100 BR SWIM @ 1: 50 SET 2 2 X 125 FR PULL @ 2:00 3 X 100 IMO KICK @ 2: 15 4 X 75 SWIM HARD IMO @ 1: 30 REST 30 3 x 100 FR PULL @ 1 : 50 4 X 75 IMO KICK @ 1: 45 5 X 50 SWIM HARD IMO@ 0: 50 REST 30 4 X 75 PULL @ 1 : 10 5 X 50 IMO KICK K @ 1 : 35 REST 30 5 X 50 PULL @ 0 : 50 (about 10 sec rest) 6 X 25 Fins KICK @ 0 : 40 (about 10 sec rest) 100 EZ SWIM Did my IMO by 25’s This workout was fun but challenging. I did a %50 workload weight session afterward.
Hit the weight room late this morning and did the following: Bench press: 90 x 8, 95 x 6, 100 x 4 Lat hi row: 130 x 8, 140 x 6, 150 x 4 Military press: 50 x 8, 60 x 6, 70 x 4 Assisted pull -ups: 2 sets of 6 with 30 lb. assist Triceps press: 40 x 8, 50 x 6, 60 x 4 Alt. hammer curls: 2 sets of 15 x 10 Core: 100 bicycles 100 flutter kicks 50 good morning darlings 25 crunches on right side 25 crunches on left side 50 torso twists 1 set of 30 front toe raises 1 set of 30 outward toe raises 1 set of 30 inward toe raises Hip adduction: 130 x 8, 150 x 6, 170 x 4 Hip abduction: 120 x 8, 140 x 6, 150 x 4 Seated leg raises: 2 sets of 20 Thoughts: 1. Needed to have more pulling motion, so put assisted pull-ups in there. Although I can do a few unassisted, I will not go there. My friend ended her swim career in college tearing out her shoulder doing pull-ups. I've been told that for women over 130, things start to get dangerous on pull-ups. Apparently this is because of the tendency of women to carry more weight in the lower body than men. I could have heard something wrong, but why risk it? I've also heard that negative pull-ups are good and much less risk of injury. 2. Although I'm not engaged in constant aerobic activity while lifting weights, I feel as though I am burning a lot of calories when I lift. I wonder if I am and what it is about lifting that requires a large energy consumption.
SCM, with Carrie 500 free swim 300 IM drill 200 kick choice (no board) 200 pull free (no buoy) 3 x 300 free w/30 sec. rest: #1 moderate #2 pull, #3 faster than #1 50 easy 3x around, choice of strokes: { 75 easy/smooth on 1:45 50 drill on 1:15 25 fast on 1:00 } swim down 200 Total: 2800 meters
Updated June 17th, 2009 at 04:47 PM by poolraat
SCY/Solo: Warm up: the usual 700 variety swim, kick, drill Main sets: 16 x 15 UW shooters w/new MF, took 8-9 SDKs per 25, pretty slow and drilly odds belly evens back 50 EZ 2 x 25 EZ speed fly, felt like crap 5 x (25 AFAP back + 50 EZ) 100 C/D Total: 1675 (I seem to recall I did something else, but these "workouts" are so ridiculously dull and boring, I can barely stay awake during them.) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Monofin: Tried out my new MF today. Because it's quite a bit longer than my shooter MF, it felt very odd. It might take some time to get used to. At only 8-9 kicks per length, I think it's much better for long course. I'll try it out there next week. Dehydrated: I'm still having issues with cramping. I cramped on my backstroke start this weekend. After mulling it over, I think I might be slightly dehydrated. I try to drink a lot of water, but may still need more ... I drink very little water in the evening, then wake up and drink coffee. Perhaps I need more electrolytes as well. So I think I'll be pounding more gatorade and water the next few days. Tight Deltoids: My deltoids feel very tight. WTH? I've been practically comatose for a week. Shouldn't they be happy and rested? I'm blaming the 200 back. lol
Wed Jun 17th, 2009 slept late again, woke up at 6:00, need to leave my house by 5:45 to arrive at the by 6:30 in normal traffic, TODAYS SWIM PRACTICE LCM & SCY 6:30 - 8:00 Whitney Coached TSC main pool & diving well swam with Nate & Larry beside UT swimmers Daniel Nyaradi & Trey Hoover Dove in around 6:50 Warm Up LCM missed it Main SET 4 rounds of 050 100 150 200 4 x 100 8 strokes fast the rest aerobic free round 1) supposed to be fly I did free to warm up round 2) bk round 3) BR did the 50, 100, & 150 LCM then MOVED TO DIVING well 200 & 4 x 100 SCY round 4) FR ~ ~ ~ ~ ~ after practice I watched UT Mens team Eddie assigned sprinters 2 or 3 rounds of 50 kick on 1:30 fast for time 50 kick on 1:30 25 fast for time 25 easy 50 swim on 1:30 fast for time 50 swim on 1:30 25 fast for time 25 easy REST 6:00 while other group does the set (Each lane went in 2 groups) NEXT MEET USMS South Central Zone Long Course Championship Meet Fri July 18 - 19 2009 Woodlands, TX Meet Entry Form 31 Days away Friday July 17th Aerosmith is playing with ZZ Top at the Cynthia Woods Mitchell Pavillion in the Woodlands Tickets
It seems like it just takes me longer and longer to warm up. Don't get me wrong once I am warmed up I can finally do the times I want in practice. If this trend keeps up I'll be warming up and then have to warm down... 1000 Free as 200 Swim/Pull/Swim/Kick/Swim 5x100 Back Kick w/fins odds fashion model, evens arms perpendicular 500 Free Kick w/fins every 3rd 25 SPRINT 8x25 @ :45 alternate Fly/Free on the fly kick out to the 15 meter mark w/fins free EZ 200 Back Build 2x100 Breast #1 Kick #2 Swim 200 Free Drill 200 Back work in and out of turns went 4:00 on this did crank it up a notch on the last 50 300 Free Relaxed 200 Free as 50 Drill / 50 Swim Total 3500 meters
A little tired today from the workouts yesterday, so, just opted to do some swimmng drills: 200 easy swim for warm-up 8 x 25 rt arm only/lt arm only free on :30 4 x 25 heads up free on :30 4 x 50 golf drill on 1:30 - add #strokes + time - got 64, 63, 59, 59 8 x 25 - rt arm/lt arm fly on :40 4 x 25 - each hand on a buoy drill 8 x 25 - fly - focus on hand entry - on :45 4 x 100 back - alt. 25 rt. arm only/25 lt. arm only - on 2:00 4 x 25 back on :45 500 easy kick with fins 2000 SCY 2 mile run on treadmill It is getting too hot to run outside. Even the mornings have the feel of a steam room. I'm sure at some point this week, however, I'll end up having to do one outside because of convenience, time, etc.
I was able to get my 1st half of the day outdoors with my summer school class before the rains set in today. From 10:00 am it has been raining steadily. I am getting sick of gloomy weather. Here's the LCM workout the few of us who showed up to swim in the downpour did: I was too late for the warm-up so I did it at the end! 1) 12 X 100---(1-3 on 2:00, 4-6 on 1:55, 7-9 on 1:50, 10-12 on 1:45) that was challenging for me! 2) Super 1,000 Free Set---(50-100-50-150-50-200-50-150-50-100-50) I was swimming w/guys who are faster than me so I did all free. Some of them did the 50's stroke. 3) Warm-up (cool-down for me) 200 IM moderate 100 Free Swim 200 Flutter Kick on stomach (no flippers) 3 X 100 (fly, back, breast) 20 sec rest inbetween 3,000 LCM The water was cold (77 degrees). I think 77 seems cold in a pool, but nice in ow. I like workouts in inclimate weather. You normally have no more than 1 other person in your lane. Usually only the hardcore nasti's show up. It makes you feel like a warrier!
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