Yesterday I didn't swim, but I did a short (30 min) VASA workout. The thing I love most about the VASA trainer is it doesn't take a long workout for you to feel it the next day....here's what I did on the VASA:
3 x 25 double arm pulls (no resistance) with 3 x 50 killer abs in between (no resistance)
3 x 30 double leg squats (VASA pushed up against wall) with one bungee cord with 3 x 12 rows in btwn.
3 x 15 single leg squats each leg (one bungee cord) with 3 x 50 killer abs in between (no resistance)
(It should be noted that little Mason puppy DOES NOT like the VASA trainer and barked at me nearly the whole time I was working out).
Then this morning I got up early (and sore) to get a swim in before heading to Billings for work. I ate oatmeal before I swam and here's what I did today:
200 SKIPS (swim/kick/IM/pull/swim-drill)
16 x 50 alternate KOB/vertical kick @ 1:30
200 backstroke
3 x 500 @ 8:00 swim
250 cool down
Total: 3750 yards
I was in for about an hour and twenty minutes. I like the kick sets alternating with vertical kick (they are making me pretty sore, but I like that). I would have liked to do a few more 500s, but my time was limited this morning to get on the road. I held right around 7 minutes on my 500s and was really trying to work on maintaining the 3/4s catch up even when I got tired. I still think I maybe didn't eat enough before I swam as I was hungry after about the first 500.
Well....gotta get the car packed and hit the road-don't worry, I will pack my swimsuit and discover what Billings has to offer in swimming facilities!
~Emily
Wednesday, November 28, 2012
Monday, November 26, 2012
"My reputation follows me around...just makes me want to give 'em more to talk about..."
I'm baaaaaaaack! The title of this post is lyrics from one of my favorite Miranda Lambert songs.
If any of you don't know, I took 2012 "off" from anything "crazy." No super marathon swims in 2012. That being said, I was not on the couch much. I traveled to North Carolina twice for swimming. I swam at the Masters Nationals at the Greensboro Aquatic Center (one of my all time favorite pools) in the spring and returned to the GAC in August for the Masters High Performance Camp. I did a handful of short open water races and I got some local Age Group kiddos involved in open water swimming with a swim across the width of Flathead Lake at the end of the summer.
It was nice to have a "break" from super rigorous training, but lets be honest, I'm built to train hard and long swims are becoming my thing.
So I am proud to announce my swim for 2013 will be a 70 mile swim of Canyon Ferry Lake in Helena. I will be completing a "loop" around the lake, which has 76 miles of shoreline. It is my intent to complete this swim without a wetsuit, both for an added challenge AND to qualify for a record.
This swim will be a charity swim, as has been the case with each of my previous swims, however I have not yet selected the kiddo I will be swimming for (stay tuned, the selection should happen by the first of the year).
I had a lot of feedback from folks in 2011 encouraging my to start a 501(c)(3) in order to be eligible to obtain "matching donations" from companies that offer that for employees who donate to 501(c)(3)s. I also hope to have this complete by the new year. My foundation will be called The Enduring Waves Foundation. I hope my efforts this year will surpass my previous fundraising efforts and with the help of my Board, I hope we are able to be organized enough in our fundraising efforts to raise funds for two families this year instead of just one.
I have also obtained a new coach to assist me in my training this year. Coach Steven Munatones is my new coach and I am so excited to learn from his vast amount of experience with working with open water swimmers.
My training buddies are excited to get started!
So join me in my journey...it's sure to be a long one!
~Emily
If any of you don't know, I took 2012 "off" from anything "crazy." No super marathon swims in 2012. That being said, I was not on the couch much. I traveled to North Carolina twice for swimming. I swam at the Masters Nationals at the Greensboro Aquatic Center (one of my all time favorite pools) in the spring and returned to the GAC in August for the Masters High Performance Camp. I did a handful of short open water races and I got some local Age Group kiddos involved in open water swimming with a swim across the width of Flathead Lake at the end of the summer.
It was nice to have a "break" from super rigorous training, but lets be honest, I'm built to train hard and long swims are becoming my thing.
So I am proud to announce my swim for 2013 will be a 70 mile swim of Canyon Ferry Lake in Helena. I will be completing a "loop" around the lake, which has 76 miles of shoreline. It is my intent to complete this swim without a wetsuit, both for an added challenge AND to qualify for a record.
This swim will be a charity swim, as has been the case with each of my previous swims, however I have not yet selected the kiddo I will be swimming for (stay tuned, the selection should happen by the first of the year).
I had a lot of feedback from folks in 2011 encouraging my to start a 501(c)(3) in order to be eligible to obtain "matching donations" from companies that offer that for employees who donate to 501(c)(3)s. I also hope to have this complete by the new year. My foundation will be called The Enduring Waves Foundation. I hope my efforts this year will surpass my previous fundraising efforts and with the help of my Board, I hope we are able to be organized enough in our fundraising efforts to raise funds for two families this year instead of just one.
I have also obtained a new coach to assist me in my training this year. Coach Steven Munatones is my new coach and I am so excited to learn from his vast amount of experience with working with open water swimmers.
My training buddies are excited to get started!
So join me in my journey...it's sure to be a long one!
~Emily
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