View RSS Feed

All Blog Entries

  1. Tuesday, Nov. 10

    by , November 10th, 2010 at 09:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Transition:

    2 x (5 x 25) shooters
    back, belly, left side, right side, twirling

    8 x 25
    odds = build
    evens = EZ

    50 EZ

    Main Set:

    4 x 75 backstroke kick @ 1:30 @ 80%
    100 EZ
    2 x 75 fly w/fins @ 2:00 @ 100 pace, went 43s
    100 EZ
    1 x 75 overkick fast free, broken at 25s w/10 seconds rest
    125 EZ
    2 x 75 fly w/fins @ 2:00 @ 100 pace, went low 43s
    100 EZ
    4 x 75 aerobic back kick w/fins @ 1:00
    (too tired to go fast)

    Tried to focus on strong SDKs. In fly, unlike back, I've been wiggling a bit from the waist up in the streamline and lifting my head. Need to keep it tight and narrow. Much zippier that way.

    100 EZ

    Total: 2750

    Again, had to zip in and out to go to ART.


    ART, 30 minutes:

    Got a shoulder/hip/hammies tune up. Had my usual interesting convo with my chiro. He has post doctural training in functional medicine and nutrition. He was surprised by the sub-clinical nature of the vitamin deficiencies and DHEA deficiency. He (only somewhat jokingly) said I had the DHEA (http://www.mayoclinic.com/health/dhea/NS_patient-dhea) & RBC Magnesium levels of a dead person or someone with a serious illness.

    He also opined that perhaps I was not as consciously self selecting the sprint events as I thought. He thought it was possible that I simply don't have the vitamin or glycogen stores to train for endurance or compete in real endurance events whereas those problems don't manifest as much in sprint training/events. Food for thought. I have had difficulty lately even contemplating, much less doing, any short rest sets. Even sprinting a 100 seems daunting. So I'm looking forward to some serious performance enhancing as I get these vitamin and hormone levels back to normal!

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Meant to go to the gym with Mini tonight. But I had to drop her off and take our kitty to the vet. She was spayed 2 weeks ago and decided to start picking at her stitches. Antibiotics and the cone of shame for her.

    Will hit the gym tomorrow before going to PRP.

    Updated November 10th, 2010 at 11:10 PM by The Fortress

    Categories
    Swim Workouts , ART
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	P1020940.jpg 
Views:	198 
Size:	199.5 KB 
ID:	6539  
  2. Wednesday, 11/10/10

    by , November 10th, 2010 at 04:39 PM (A comfort swimmer's guide to easy swimming)
    SCY,Solo

    Warm - up
    300 swim back and free
    200 kick as 25 moderate/25 fast
    3 x 50 free/50 pace (went 35-36)
    3 x 50 back/1:00 pace (went 40-41)
    3 x [25 off blocks w/ez 25 free]
    (did 1 ea. fly-back-free)
    200 easy free

    Main Set
    6 x 75/1:45 desc 3 to moderately strong
    25 fr - 25 NO fr - 25 fr
    (1-3 fly for no free, 1:02-:57-:54
    4-6 back for no free, 1:03-58-56)

    12 x 25 desc 4 to fast
    4/40, 4/35, 4/30
    (did odds fast off blocks, evens moderate from a push)
    (1st round fly, 2nd back, 3 free)

    Cool down
    600 easy free

    Total: 2500 yards
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters 5:30 AM Workout -11/11/10

    by , November 10th, 2010 at 03:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Two days until the meet. We will be swimming SCM Thursday and Friday.

    SCM
    WARM UP:
    2 X 250 4:40
    4 X 100 1:50
    4 X 50 descending 1:00

    1 X 400
    Broken :10 @ 250
    Choice, fins optional

    6 X 50 kick 1:20

    4 X 75 1:30
    Choice
    50 perfect stroke/25 fast

    4 X {dive-turn-finish}

    Option:
    Sprint/middle distance:
    10 X 50 1:20
    odd: perfect stroke
    even: descend 2-4-6-8-10 to race pace

    1500 swimmers:
    14 x 50 1:00
    odd: perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  4. Wed Nov 10th 2010

    by , November 10th, 2010 at 12:31 PM (Ande's Swimming Blog)
    Wed Nov 10th 2010

    meet in 10 days

    working on speed, strength, & racing with a touch of taper & a shave
    not doing so good with weight loss


    Subscribe to Ande's Swimming Blog

    scy
    whitney Coached
    UT Swim center, main pool
    7:30 - 9:00
    trained with mike beside max tyler, todd, & chris
    WORE yingfa Jammer

    WARM UP
    200 fr
    150 br
    100 bk
    050 fl

    25 fl fast on 1:00
    50 br fast on 2:00
    75 bk fast on 3:00
    100 fr fast

    assigned 1000
    did 10 x 50

    25 fl fast on 1:00
    skipped 50
    skipped 75
    100 bk fast went 55

    assigned 1000
    swam 100 easy

    200 IM broken 10 sec at each 50
    25 29 36 26

    100 easy


    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER
    Categories
    Swim Workouts
  5. 11/10/10

    by , November 10th, 2010 at 10:14 AM (The Labours of SwimStud)
    I did this about 3 weeks ago. It's a great workout. I used

    Warm Up

    300 Swim

    Set 1
    200 Pull 3:15
    150 Kick 3:30 no fins
    100 Swim Build

    Set 2

    6 x 75 FAST 1:15
    1 x 50 EZ 1:10
    4 x 75 FASTER 1:10
    1 x 50 EZ 1:10
    2 x 75 VERY FAST 1:05
    1 x 50 EZ 1:10
    4 x 75 AS BEFORE 1:10
    1 x 50 EZ 1:10
    6 x 75 AS BEFORE 1:15


    Set 3 (3x through)
    2 x 100 Pull 1:35
    2 x 50 Kick 1:00 fins
    2 x 25 :30 Alternate EZ and Hard (kept fins on)

    Cool Down
    350 Fin kick Moderate
    200 Easy.
    Categories
    Uncategorized
  6. Light day today

    by , November 10th, 2010 at 07:29 AM (Mixing it up this year)
    Figured I would give myself a break since the shoulders are both still sore. I have a meet this weekend and no practice tomorrow because the pool is closed unless I want to try to get in at the Y but that is in the wrong direction for work.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    10x50@:50 Free
    500 Free kick w/fins every 3rd 25 fast
    500 Back drills w/fins arms perp., kick, partial recovery, double arm, one arm
    5x100@1:30 as 50 free/50 back w/paddles
    500 Free broken 1,2,3,4,1,2,3,1,2,1

    Total 3000 yards
    Categories
    Uncategorized
  7. NOV 9

    by , November 9th, 2010 at 11:13 PM (Keepin Track 2010)
    600 WU

    300 IM kick with flips broken at the 50's on 10 sec rest

    4x75 (25 drill, 25 kick, 25 swim) on 10 sec rest

    SPEC
    3x100 (alt drill swim by 25) rest 10
    6x50 SWIM solid on :50

    200 flutter kick no flips

    4x100 (alt left only, swim by 25) 1:40
    4x100 (alt r only, swim by 25) 1:40
    4x100 combined stroke 1:30

    easy 50

    2 of each IM transition turn from midpool
    Categories
    Uncategorized
  8. Tuesday, Nov. 9

    by , November 9th, 2010 at 05:02 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes

    Yowsa, it was really hot in there today. The temperature seems to vary by instructor. I prefer it closer to 105 than 110. My face was extremely red at the end. And, although I was planning on venturing to the gym tonight, I'm too zonked. The stretch felt good though, as I was/am still sore from weights. Tomorrow, I have a swim-ART-and PM gym with Mini planned. Thursday, I have a PRP appt for my foot. I'm dreading it b/c it was so painful last time. I may ask them to put a lidocaine patch on my foot before the procedure.


    Meets:

    Just booked my flight to Boston for $134. Pretty decent price; deals on JetBlue and AirTran end today. And, after booking it, I just saw that we are having a SCM meet in PV: [ame="http://forums.usms.org/showthread.php?t=17792"]PV/DCRP Last Chance SCM meet (Dec 4, 2010) - U.S. Masters Swimming Discussion Forums[/ame]. Oh well, too late, but it is just a Sat am only meet. Maybe I'll just swim one event there depending on the line up. This has Speedo's name on it!

    Looking ahead, I've also discussed logistics for the Boston Marathon, which is the Monday following CZ SCY Champs in April next year. We're going to leave Saturday after the meet, so I'll be able to get a few events in and see the folks staying at the abode. Maybe I'll swim a distance event Friday night ... with a Chowmi type split request of course.

    So, meets for the year are stacking up like this so far:

    December 11-12: NE/CZ Champs SCM, Boston
    March 19: Albatross Open SCM, MD
    April 15-16: CZ SCY Champs, VA (taper)
    August 4-6: LCM Nats at Auburn (taper)

    I need to find a meet between April and August; it may have to be a USAS LC meet if there is nothing else local (don't want to swim in the outdoor hairball pool). The meet in December will be my final meet in meters in my current age group. Moving on!

    Updated November 9th, 2010 at 09:44 PM by The Fortress

    Categories
    Yoga , Planning
  9. Tuesday, 11/9/10

    by , November 9th, 2010 at 04:36 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1200)
    Swim 100 free/100 back
    100 Drill ( did fist/1 arm drill-50 free/50 back)
    100 Kick on back
    100 Pull with p&b and snorkel
    4 x 50/1:00 25 scull - 25 build swim (did 1-3 free with snorkel, #4 back)
    4 x 50/50 desc (did free, went 37->34)
    8 x 25/30 strong (1-4 fly, 5-8 back)
    4 x 25/40 free
    Odds: 12 1/2 fast - 12 1/2 easy
    Evens: 12 1/2 easy - 12 1/2 fast

    Main Set (800)
    1 x 200/4:00 build (did free went 2:37)
    4 x 50 kick/1:00 (flutter w/board, went 50-51-53-50)

    1 x 200/4:00 build (did back went 2:57)
    4 x 50 kick/1:00 (on back went 51-54-55-56)

    Cool down
    200 easy free and back


    Total: 2200 yards
    Categories
    Uncategorized
  10. Sleep, or How to "unravel the twisted skeins of care"

    by , November 9th, 2010 at 04:06 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Still hyper over-worked, but I thought vlog readers might enjoy a pair of sleep-related articles of mine now up on the Men's Health web site.

    Any comments left thereupon would be greatly appreciated, as such would perhaps indicate to my kindly employers that I do have a few readers hither and thither throughout the fruited plain.

    Article 1: The darkside of Ambien and its "novel hypnotic" chemical cousins. http://www.menshealth.com/health/sleeping-pill-dangers

    Article 2: Sleep apnea in non-traditional patients (i.e., reasonably fit, non-obese, athletic people.) http://www.menshealth.com/health/sleep-apnea-danger-0

    This latter article also has a movie my son Jack, brother John, and I made this Sunday about exercises that can potentially reduce apnea.

    Note: a tremendous salute to our very own Tom "Jaegermeister" Jaeger, an internist at Mayo whose patient counsel over the years got me off Ambien and onto CPAP and created such an amazing difference in my quality of life.

    Thanks, Tom!

    With luck, someone will read these stories and either seek help for themselves or forward the link to a friend or loved one with the problem.
    Categories
    Uncategorized
  11. DOUBLE Tue Nov 9th 2010

    by , November 9th, 2010 at 02:37 PM (Ande's Swimming Blog)
    DOUBLE Tue Nov 9th 2010

    meet in 11 days

    working on weight loss, speed, strength, & racing with a touch of taper & a shave


    Subscribe to Ande's Swimming Blog

    scy
    Sean Foley Coached
    Rollingwood Pool
    Noon to 1:00
    trained with Rip Esselstyn,
    Beside Aa..ron Pie..rsol, L.a.nce A.r.m.s.t.r.o.n.g, Bill Stapleton, Shaun Jordan, Chris Kemp, Trent Turner, Issac Grombacher & Mary
    WORE yingfa Jammer

    WARM UP
    200 fr
    200 IM
    200 k

    MAIN SET

    assigned: 4 x 125 on 1:45
    done 100 fr, 25 stroke IM order
    did: 4 x 50 fr 50 skip 25 stroke

    4 x 75 on 55

    4 x 50 on 1:15
    done 25 under water, 25 easy fr

    assigned: 4 x 125 on 1:45
    done 100 fr, 25 stroke IM order
    did: 4 x 50 fr 50 skip 25 stroke

    4 x 75 on 55

    4 x 50 on 1:15
    done 25 under water, 25 easy fr


    200 BROKEN FR
    done 100 fast, rest 15 sec,
    50 fast, rest 15,
    50 fast


    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER
    Categories
    Swim Workouts
  12. Tue Nov 9th 2010

    by , November 9th, 2010 at 11:47 AM (Ande's Swimming Blog)
    Tue Nov 9th 2010

    meet in 11 days

    working on weight loss, speed, strength, & racing with a touch of taper & a shave


    Subscribe to Ande's Swimming Blog

    scy
    whitney Coached
    UT Swim center, main pool Noon to 1:15
    trained with mike & ritchie
    beside tyler, james, larry, Ned
    WORE yingfa Jammer

    WARM UP
    200 fr
    200 ra
    200 fr
    200 la
    200 k went 2:17

    MAIN SET

    assigned: 4 rounds of (5 x 100 on 1:30 followed by 200 krls
    did:
    round 1 5 x 50, 100 easy
    round 2 skip
    round 3 skip
    round 4 5 x 50, 100 easy


    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER
    Categories
    Swim Workouts
  13. sarasota Y Sharks Masters 5:30 AM Workout -11/10/10

    by , November 9th, 2010 at 11:36 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    4 X 50 descend 1-4 :50

    1 X 500
    Broken :15 @ 250
    Choice-fins optional

    20 X 50 1:10
    odd: swim
    even: kick

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20

    1 X 75 easy
    1 X 50 blocks
    1 X 75 easy


    WARM DOWN: 4 X 50 easy 1:00

    1500 swimmers: 12 X 50 1:00
    odd: easy/perfect
    even: race pace
    Categories
    Swim Workouts
  14. Calm LC workout

    This morning I swam at Riverbank. Hereís what I did:

    700 lcm warmup

    3 x 200, desc.
    2 x 50 kick
    2 x 200 steady
    2 x 50 kick
    1 x 200 fast
    2 x 50 kick
    [I did this set with a couple of swim buddies. We had a LC lane all to ourselves the entire session!]

    I had started out the morning feeling very sore and tired. That set of 200s went well, but I was totally spent afterwards, and thought I would just swim a short warmdown and get out. But for one reason or another I kept staying in the pool, and ended up doing about 1500m of very easy swimming to finish things off. It felt really great. I worked on doing some breaststroke with exaggerated gliding, and on my head position on my FR breathing, and did some balance drills as well. I also tried swimming with a wiffle ball under my chinóone of my lanemates brought in a couple for us to try, since we had both been told during a stroke analysis clinic that it would be a useful exercise for usóbut that didnít work at all. Iím officially not a wiffle ball fan, although this morning they were good for laughs.
    Categories
    Uncategorized
  15. Muscles are sore today

    by , November 9th, 2010 at 07:38 AM (Mixing it up this year)
    Muscles are sore in the shoulders both sides. Did not really loosen up today but knew this would be how today would go. Lower back issues made me decide to do fly.

    5x200@3:15 Free
    5x100@1:30 Free kick w/fins
    500 Fly kick w/fins alt 100 on back/100 on side
    10x50@1:00 Fly w/fins as 25 skull drill/25 sprint
    6x100 1-3@1:30, 4-5@1:25, 6@1:20 Free w/paddles & bouy went 1:21, 1:22, 1:21, 1:18 1:17, 1:15
    200 Free easy

    Total 3300 yards
    Categories
    Uncategorized
  16. You'd think I had a job or something....

    In the past several weeks, I've had to make some adjustments to my workout. Work is finally starting to ramp up and attempt that "utilization to his full potential" crap that the authority figures in my life have always talked about (Parents... teachers... professors... coaches... etc...) Which has ultimately lead to a rise in the number of hours working.

    For about 2 straight weeks I was driving down to Oak Park outside of Chicago. So this would cut into my sleep schedule and thus my morning lifts were gone. Instead - they were replaced with the 80-90 MPH drive down 294 and 290. I think most people didn't even see my car, it was more of a silver blur at 6 in the morning.

    For those two weeks, I was unable to lift at all, and I was lucky to make practice. Sleep was cut to about 4-5 hours per night, and maybe an hour before practice (if I was lucky). I made it through those two weeks and straight into the Sink Or Swim Classic and another week of more of the same and shot immediately into the GRIN Fall Classic. As you all saw - I did really well for me.

    Well starting after the GRIN Fall Classic I was "able" to jump back into lifting. The problem was - I wasn't falling asleep after practice. I had also gotten used to sleeping in a little (til 6:00 AM instead of getting up at 5:00 AM) as a result of my travels and not lifting. So I've adjusted my workout schedule AGAIN.
    Trying to double up on lifting/swimming on days where I have to work just seem relatively useless since I was always just so exhausted. I felt like my work, my workouts and my swims were all suffering as a result of the schedule.

    So now:
    Swim:Sunday 7:30-9:00 PM, Tuesday/Wednesday/Thursday 8:30-9:30 PM
    Lift: Friday, Saturday, Sunday, Monday (Sunday will be optional)
    Core: 6 Days a week with a floating free day.

    I lift now whenever its convenient (Evenings on Mondays and Fridays). My new gym has a massive collection of weights and machines. So if I can't find something to do - I'm obviously not using my creativity.
    I wake up almost every morning between 6 and 6:30. That means I can eat a light breakfast and be ready to do core by 7:00 AM. I make sure I put in at least a half an hour of straight core work. I enjoy it because it gives me an endorphin rush in the morning, preps my mind for the day and helps to maintain the efforts I've taken so far in my swimming.
    I think its a pretty ambitious plan, but I also think I can handle it pretty well. I'm currently 8 days in and so far so good

    My next meet and the rundown has been decided! I will be swimming at the West Bend Short Course Meters Meet. I'll be swimming the 50 fly, 200 free, 50 breast, 200 IM, and finally - the 1500 Free. There will be more on that later though. I'm not ready to start blogging those goals for that meet though. That will come! This will be my first competition 200 IM!

    What do you do for your workout? How do you compensate for friends/family/job/swimming?
  17. Veterans Day 5K

    The beach off-season is a surreal place. Most of the food vendors are boarded up, the roar of the Cyclone is replaced by a gentle whistle of wind passing through the old wooden cross beams, the Wonder Wheel cars have been stripped off the frame. From the boardwalk, the water is still inviting, though now with a chilly sparkle that only shines through the crisp autumn air.

    We (Rob and I) arrived rather early. His plane; on time, JFK terminal 7, and from there, just about 20 minutes to Coney Island. It was high tide... very high tide, and the jetties were almost completely under water. I gave a brief orientation to Rob, pointing to Breezy Point, Sandy Hook, Europe; described the invisible separation between Brighton Beach and Coney Island and then we entered Education Hall of the NY Aquarium. This would be our base for the day. Check in, pre and post race socializing would be here.

    Food, schwag, kayaks, swimmers, all started arriving as the buoys were being set. Beside Pismo Beach Rob, we had a couple of other out-of-towners swimming with us; Suzie Dods from San Francisco and Don MacDonald from Chicago. The best part of these swims is the gathering, and since this was the "last of the season" there were a lot of stories to share about all the miles swum this year. We had 9 EC swimmers present, and at least two who will be swimming it in 2011, dozens of MIMSers, probably a dozen Boston Light swimmers, the trio of Magellan and Beagle Channel swimmers and the one guy who I am pretty sure flew way more miles than me this year... criss-crossing the country to get a taste of every USMS OW championship swim, and quite a few others.

    The swim and post swim have been described well by Janet: http://forums.usms.org/blog.php?b=12310
    and Rob: http://robaquatics.com/2010/11/2010-...k-wrap-up.html
    and there are quite a few photos linked as well, so I will only add that I had a great time as always hanging out with my swim friends... old and new, and look forward to the next event though I have no idea at the moment when that will be.

    My planning for 2011 has just begun, and will revolve around a seven day Hudson River swim... dates and details are still TBD.
    Categories
    Uncategorized
  18. Aerobic Swim, Monday, Nov. 8

    by , November 8th, 2010 at 08:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Aerobic Set:
    (structure swiped from Speedo)

    Used fins b/c I only had an hour to swim today and had to be quick.

    4 x 50 single arm fly drill @ :45
    4 x 100 backstroke kick @ 1:30
    4 x 50 backstroke @ :45
    4 x 150 (100 flutter kick with board + 50 free) @ 2:15
    4 x 50 backstroke @ :45
    4 x 100 backstroke kick @ 1:30
    4 x 50 single arm fly drill @ :45

    100 W/D

    Total: 3000

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Quite sore today after yesterday's dead lifts & squats. This is the most sore I remember being in recent memory ... Probably indicative of my bronchitis-slacking. Was perfectly happy just getting in an aerobic swim; didn't feel like more speed work.

    I sent in my entries for NE Champs, which I guess are actually CZ Champs now. (Meets are so much cheaper than triathlons!) 32 days to go. If I did my usual gradual 3 week taper, I would have to stop drylands next Friday. Since I've only been doing them since Oct. 25, not so sure this is a good idea ... Maybe I should do "drylands light" or yoga the week of Thanksgiving? Or maybe I should stick with usual taper routine and effectively do a double taper? (Lotta taper bitchies with that option.) Unsure. This is when I need a sprint coach ...

    Bought the suggested celtic sea salt today (and sprinkled it in my carrot fennel soup). Info on the purported benefits:

    http://www.juicing-for-health.com/se...-benefits.html
    http://www.healthfree.com/celtic_sea_salt.html

    I also read that people with adrenal issues should not have fruit in the am. That kinda puts a damper on my morning smoothie routine ... I'd have to go back to my oatmeal habit.

    Updated November 8th, 2010 at 08:52 PM by The Fortress

    Categories
    Swim Workouts
  19. Monday, 11/8/10

    by , November 8th, 2010 at 05:02 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    warm up
    300 Swim (did 200 free/100 back)
    3 x 100 Scull/Drill by 25's (did 200 free/100 back)
    3 x 100/1:50 Strong build (did free-1:14, back-1:23, free-1:17)

    Kick
    5 x 100/15sr
    (alternated odds free w/board and evens back, times were 1:50-55)

    Sprints (800)
    1 x 100/2:00 smooth (did free-1:20)
    6 x 25/40 fast - only 2 breaths on free
    (went fly-back-free twice through. 3 breaths on fly, all the air I could get on back)

    1 x 100/2:00 smooth (did back-1:25)
    4 x 25/50 fast - only 2 breaths on free
    (went free-back-fly-free, like above on breathing)
    (for the above, not sure of times on 25's, back around 17, free around 15, fly around 16)

    1 x 100/2:00 smooth (did free-1:20)
    2 x 25 fast off blocks (only 1 breath on free)
    #1 back, #2 free
    (not sure of times on 25's, back around 15-16, free around 13-14)

    1 x 200 smooth

    Total: 2200 yards
    Categories
    Uncategorized
  20. Mon Nov 8th 2010

    by , November 8th, 2010 at 03:38 PM (Ande's Swimming Blog)
    Mon Nov 8th 2010

    meet in 12 days

    time to work on weight loss, speed, strength, & racing, then add a touch of taper & a shave


    Subscribe to Ande's Swimming Blog

    LIFTED WEIGHTS TODAY

    scy
    whitney Coached
    UT Swim center, Dving Well
    Noon to 1:15
    trained with tyler, jon, andrew
    beside james, larry,
    WORE yingfa Jammer

    WARM UP
    300 fr 50 IM
    200 fr 50 IM
    100 k 50 IM
    50 IM

    MAIN SET

    assigned: 4 x 150 on 1:50
    did: 4 x (2 x 50) on 1:50

    assigned 400
    did 4 x 50

    assigned: 4 x 150 on 1:50
    did: 4 x (2 x 50) on 1:50

    assigned 400
    did 4 x 50

    assigned: 4 x 150 on 1:40
    did: 4 x (2 x 50) on 1:40

    assigned 400
    did 4 x 50

    assigned: 4 x 150 on 1:50
    did: 2 x 150 easy speed smooth
    went 1:32

    assigned 400
    did 100 easy


    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    3 100 SCM Fly
    5 50 SCM Back
    9 400 SCM IM
    12 50 SCM Free
    17 100 SCM IM
    19 50 SCM Fly
    26 200 SCM IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER
    Categories
    Swim Workouts