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  1. Friday, June 6

    by , June 6th, 2014 at 04:21 PM (The FAF AFAP Digest)

    Swim/LCM/Solo @ Pitt


    Warm up:


    600 various
    2 x (25 scull + 25 free) w/paddles
    4 x (25 shooter + 25 EZ) w/fins @ 1:10
    50 EZ

    Main Sets:

    4:00 VDK: :15 AFAP in streamline + :45 EZ (counting it as 100)
    -- VDK = vertical dolphin kick
    100 EZ

    8 x 25 burst + cruise @ :45-1:00
    -- did 4 from mid-pool
    100 EZ

    5:00 straight VDK (count as 200)
    50 EZ

    2 x (50 AFAP + 150 EZ)

    20 x 50 @ 1:10 w/fins done as 2 rounds of:
    4 x 50 w/paddles @ 200 pace (R1 = free, R2 = back)
    1 x 50 EZ
    4 x 50 kick
    odds = 100 pace
    evens = EZ
    1 x 50 EZ

    extra 100 EZ

    4 x (25 AFAP + 25 EZ) @ 1:15
    100 EZ

    Total: 3550 m


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

    I had expected the pool to be set up SCY and had brought a SCY workout that I was psyched to do. I couldn't think of a main set I was up for, so did a little bit of everything. Still tired, long course is dead hard.

    It's wonderful to have Fort Son home. I can't believe he is a rising senior ... where does the time go ... He told me that all seniors in his fraternity (he's President) get a fully paid spring break trip. Seems they get major funding from the CEO of Ebay, who was a member. Pretty cushy!
    Categories
    Swim Workouts
  2. 6|8|2014

    SCM

    10 x 50 fr on 0:55
    500 drill with short fins
    7 x 25 fr 0n 0:40 hypoxic with short fins
    • missed 5th one

    9 x 25 fr on 0:40 with short fins / snorkel
    • 14's, 15's

    10 x 50 fr on 1:00 easy
    • 1-5: 6-beat kick
    • 6-10: 2 - beat kick

    3 x 50 FK with board on 1:30


    LCM meet yesterday
    50 free [28.97]
    Except for not consciously kicking super hard and pulling forcefully (was more preoccupied with form and streamline), the first 35m was perfect. This was where I took my breath and my rhythm, form, and all perfection was lost. Not being familiar with this pool, and thinking I had more to go than I did, I took another breath 5m out from finish - lol. I ruined that event, but with what I did and the cost of these mistakes, I am sure I am fully capable of beating my .34 by some tenths.

    100 free
    Had 50 fr SR form filled out ready to go but the official's reaction to my request changed my mind as I didn't want to interrupt things. She said I would need timers sent to the other side and from the looks of the operation, number of timers, and tight schedule, I decided to just do a 50 split for time unrecorded by looking up at the touch and got a [28.91]. Almost didn't finish the remainder of the 100 as I was too out of breath. Did backstroke to get me to the wall. Was suffering so bad afterwards a few other swimmers were worried I was about to die - lol, but didn't. Had to take 3 breaths for this swim. Sometimes during the split blasters I don't have this symptom, but I account the episode to improper warm-down and warm-up leading to it.

    Wasn't feeling well so I scratched the 200 fr and swam 1500 yds in the diving pool. Also swam in Strom Thurmond reservoir for 30 min on way home as a random drive in.

    Maybe I can try again later this month for another LCM

    Updated June 8th, 2014 at 05:13 PM by __steve__

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  3. Workout: 06/08/14 OW

    by , June 8th, 2014 at 03:15 PM (Maple Syrup with a Side of Chlorine)
    Ended up at the drive-ins last night, and bed around 2am. Up for Lake Paran this am at 8, did 0.6 miles with Tim and Rebecca. Eazy, first OW of season for both.


    Had brunch for Jinho and now at graduation party number 3 for the weekend. Church tonight, then Jinho flies home tomorrow.
    Categories
    Swim Workouts
  4. Hot pool and crowds, not a good combination

    by , June 9th, 2014 at 07:38 AM (Mixing it up this year)
    The pool was on the hot side for me at around 82ish. When I am warm diving in I know it is not going to be good. Not only that but the rec pool was closed so everyone from there was trying to swim in the lap lanes.

    I had one USA swimmer in with me but if I can lap him he is way out of shape and he also does not know how to circle swim and just goes down the center. Next time if I have my paddles on I will knock him around a bit till he learns to circle.

    My whole goal today was just to do 3000 meters to reach the 250 mile mark for the year. Made that goal.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/strapless paddles
    5x100 #1 fly, #2 back, #3 breast, #4 free, #5 IM no interval just went we I wouldn't cream everyone
    500 free kick w/zoomers
    500 free w/snorkle

    Total 3000 meters
    Categories
    Swim Workouts
  5. Feeling Better! Monday, June 9, 2014

    by , June 9th, 2014 at 09:03 PM (Trying to Train Smarter, Not Just Harder)
    Slept in this morning, for some reason I just couldn't fall asleep last night. So when the alarm went off at 4:45, I decided pooh, my back has been hurting so bad anyway, why even bother? Got home from work early and went over to the pool around 4pm, swam just a steady pace, making sure my back was ok. Did pretty well! Got in 3100 as follows:

    600 back/free, breast/free
    3 x 200 pull
    600 kick/free w/zoomers (no board - kicking on my back)
    3 x 300 pull holding 1:30 pace(ish)
    200 easier than all the above!

    Pleasantly surprised by how well my back held up. I think with a Jeanie massage tonight and full nights sleep I should be back in the saddle by tomorrow, or Wednesday at the latest.
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  6. Workout 06/12/14: noon

    by , June 12th, 2014 at 01:47 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a great day yesterday, having a massage with Lena before meeting up with my brother and niece for dinner out for pizza. Like I said, a great day.

    After doing some errands this morning I headed to the pool:

    200 Fr/200 Bk/200 IM drill

    Kick Swim Pull (board/AP/buoy)
    050 100 200
    100 150 300
    050 100 200

    1 x 50 ez
    4 x 50 on traffic (fast stroke IMO down, 25 easy back)

    100 loosen and out
    (Solo/Rec/2200 yds/45 min)
    --------------------------------

    Busy day in the lane today: GregJS, Kevin and Renee were there as well as Mike visiting from PA. Then two to three others moved in and out during the hour. We made due.

    Oh yeah, Happy Birthday to Greg!
    Categories
    Swim Workouts
  7. The B Word (July-August 2014)

    by , July 1st, 2014 at 12:00 AM (SWIMMER Editorials)
    The screech of that 4:45 a.m. alarm is rude. Very rude. But you comply, trying to forget about what awaits you at the pool. If it’s suitable for aggressive workout swimming, the water will feel chilly. Jumping in it is the second worst moment of the day. The moon is out, your teammates resemble a zombie horde, and if you’d stayed in bed dreaming, you’d still be gliding across a polished wooden floor with a tall, handsome stranger, kickin’ it with a fly Viennese waltz.

    So what to do when you <gasp> no longer want to get out of bed before dawn and jump into a cold pool? Is taking a break an option?

    Nonswimmers have no problem filing Masters Swimming Burnout under first-world problems. “Why would anyone want to get up that early anyway? Now you can ____________ (garden, join your homeowners association, take polka lessons),” they suggest helpfully.

    But once you’ve invited swimming into your life, it’s hard to politely show it to the door like a distant relative, effuse about what fun you’ve had, and tell it you can’t wait to see it again next year.

    Many swimmers demarcate their lives into BS (before swimming) and S (swimming). In this lifelong sport, I’ve yet to meet anyone who wants to consider the permanence of AS (after swimming), so that leaves BTS (between swimming).

    So how does one behave in a BTS period? For starters, you might want to consider how you’ll be meeting the exercise need that your swimmer’s appetite demands. Super. That will be running and cycling, with a side dish of P90X and a giant slice of Zumba for dessert, please.

    What about reducing the number of practices? Maybe if you swim three times per week, instead of five or six? If you’re a sprinter, no problem, you might even maintain your current 50 freestyle time for another season with that plan, although you will lose your spot on the B relay. If you’re a distance swimmer, your prospects are more dismal. You’ll enter the 800 free at nationals with good intentions and feel terrible the entire time, especially when you see the scoreboard.

    Even with a reduced schedule, you’ll still want to stay in touch with your swimming friends, especially your lanemates. But is it proper etiquette to show up for the Saturday post-workout breakfast with dry hair? It happened once on our team a few years ago. We still speak of it only in hushed tones.

    What is it about swimming that makes it so hard to have a BTS hiatus? Is it the feeling we get at that perfect moment, right about the 175-yard mark after first jumping in? The chill is ebbing and your skin and soul are crackling—you’re about to reach the nirvana of weightlessness, perfect technique, and that delicate balance between effortless gliding and the grind awaiting you when the warm-up ends. (If only you could fast-forward to breakfast at that point.)

    But you stick it out, and as the practice is ending, the sun is rising, the ghoulish pallor of the zombie horde has magically transformed into a flushed, healthy glow and bright smiles, and that amazing sense of accomplishment and renewed vigor reminds you that you could have been sweating it out in a hot yoga studio or waiting for your turn on the leg press at the gym.

    But you weren’t, because you’re a swimmer. And whether you’re in the thick of a BTS period or not, once a swimmer, always a swimmer. This lifelong sport sticks around like a houseguest that never leaves. And in all honesty, that’s just the way we want it, isn’t it?

    Updated July 1st, 2014 at 10:33 AM by Editor

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    Staff Blogs
  8. Saturday afternoon workout

    by , June 14th, 2014 at 07:39 PM (Mixing it up this year)
    After a long day of coaching in the hot sun it was off to the pool.

    500 free
    500 free kick w/zoomers
    5x100@2:00 as 50 free/50 back w/paddles & bouy
    200 torque drill w/paddles
    200 1 arm fly w/zoomers
    100 fly
    500 free kick w/zoomers
    4x100 from blocks 25 sprint 75 easy free odds free evens fly
    100 EZ

    Total 3000 meters
    Categories
    Swim Workouts
  9. 6|25|14 SCY

    Disobeyed personal orders to stay dry (ear infection) for a brief workout.

    400 warmup worth of free and drills

    4 x 50 fr from block on 5:00 + 50 easy
    • 30, 27, 27, 28


    5 x 25 fr from block + flip on 3:00 + 25 easy

    Breathing does not seem to slow me as much as before these days. So much less painfull when you breath more than 2 - 3 times per 50 sprints
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  10. Week 92 - Monday am (training camp)

    by , June 30th, 2014 at 09:10 AM (After a long rest)
    Yesterday was a warm windy day in Dallas and later in the day we grilled burgers and sausages and hung out around our pool with the kids; it was great fun. We decided that last night was going to be a movie night and both my kids love James Bond so we decided to watch skyfall. The plan was for popcorn and the movie however after about 30 mins both kids said this was boring and decided to go and play video games in there rooms(and watching a movie is boring?) I ended up falling asleep in the chair and my wife woke me up and told me to go to bed. With all this I ended up going to bed early(even by my standards) and had a good nights sleep.


    This morning was the first of our 11 swimming workouts during our training camp for worlds and I did not know what to expect. This is my third camp as a master and each of the prior two have been very different. On my first one where I was still getting back into swimming we did a lot of yardage swum aerobically, the last one was a lot of yardage but mixed in with lots of power tower sprint work. This morning was relative low yardage for the first workout with a high intensity main set. I am still quite sore from the past few weeks so I am not complaining about this mornings swim.


    Warm up
    400 free with snorkel
    6x50 catchup on :50


    Main sets
    8x100 with snorkel on 1:25
    12x50 kick on :50
    4x(50 fast on :40, 50 easy on 1min, 100 fast on 1:10, 50 easy on 1min)
    6x50 scull focused on catch with 10 seconds rest
    6x50 finger tip drag drill on 1min
    6x50 airplane drill on 1min


    Warm down
    500 with snorkel working on hand entry and straight over turns


    Total 4500LCM


    I did not have any pep this morning and everything felt like hard work. On the transition set of 8x100 I was holding 1:15s. On the kick I was holding :50s. On the 4 rounds of fast easy 50s and 100s I felt pretty bad, but my times were ok, going 31s on the fast 50s and 1:05s on the fast 100s. The rest of the workout we worked on hand entry and turns. My free is feeling pretty good technique wise.


    We will be lifting everyday this week and the plan for today is to head back to the pool at noon and lift Followed by swimming for a couple of more hours. It was our coach, Tom's 30th birthday yesterday and he posted this afternoons workout already so I know we are doing 30x200s. Should be fun after lifting

    Updated June 30th, 2014 at 09:25 AM by StewartACarroll

    Categories
    Swim Workouts
  11. Still feel like I am recovering from the meet 2 weeks ago

    by , July 1st, 2014 at 07:23 AM (Mixing it up this year)
    I just don't feel like I have recovered completely but then again I have not been good about stretching, using the muscle stimulator and the foam roller. All my own fault.

    Today my fly felt good, but my attempt at sprinting is just not there yet. I have to add sprinting every day now or I won't be useful for relays.

    I will be losing a swim day on Friday due to the pool being closed unless I can find someplace else to swim. Both the Y and Aquatic Center are closed.

    500 free
    500 free kick w/zoomers
    100 free EZ
    10x50@1:15 fly w/monofin holding 40's
    200 free EZ
    5x100@2 free 30m sprint - 15m into wall to 15m out of wall
    200 free EZ w/snorkle

    Total 2500 meters
    Categories
    Swim Workouts
  12. Workout 07/01/14: evening

    by , July 1st, 2014 at 09:43 PM (Maple Syrup with a Side of Chlorine)
    Took it easy last week and ended up going for a run after church on Sunday evening, making it a tad over one mile without stopping. For not having run since Thanksgiving, I was pleased.

    It was a very hot and humid day here in Vermont, so I took it easy during my day off. After grilling supper, I headed to Masters practice with our new expanded Tuesday time slot for the summer - 90 min! Found this Off the Beaten Path ...

    I got in 200 before we started.
    200 swim/100 kick/100 pull
    4 x 25 Build

    3 x
    - 200 Pull on :30sr (2:30 with snorkel, 2:21 with AP, 2:25)
    - 4 x 50 swim on :20sr (did IMO)
    - 4 x 25 swim on :10 (did IMO)
    - Masters Minute rest

    6 x 50 on 1:15 (fast under the flags; I did IM transitions)
    (I did 4 x 75 k/s/p on 1:15)
    200 loosen and out
    (Masters/Rec/3000 yds/80 min)
    ------------------------------------
    A good workout, and we were joined by a new swimmer, Jennifer. It's nice to have the extra 30 minutes and I am trying to spread the word so that our numbers will support the extra time.

    I ended up signing up for the Baystate Games in a few weeks at Springfield College MA). My first ever LCM meet! I will only be going for one day and plan to swim 400 Fr, 400 IM, 100 back, 50 free. GregJS is also swimming, so we'll be able to root each other on.
    Categories
    Swim Workouts , Planning
  13. Playing with the new toy

    by , July 10th, 2014 at 07:36 AM (Mixing it up this year)
    Since I have to have blood work drawn this morning I know enough not to swim hard raising my blood sugar. A nice easy swim today.

    500 free
    500 free kick w/zoomers
    200 free ez
    500 free
    5x100@2:15 back
    500 free w/ snorkel maintain 6 beat kick
    300 free kick w/zoomers

    Total 3000 meters
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  14. Tuesday, July 15, 2014

    by , July 15th, 2014 at 10:10 AM (Trying to Train Smarter, Not Just Harder)
    First Weights, then a short swim. Felt kinda achy between the shoulders today, and kinda puny at weights. Was in a hurry, so I only did 2 rounds at each station, instead of three, and then at the pool, spent so much time talking I only went about 2500 LCM. Hurried over to the dentist for a cleaning then off to work. I have a lovely 55 minute drive, and the sky was lovely: sun shining, didn't see a cloud in the sky. 30 minutes after I get into work, the sky opens up & its suddenly pouring outside! Thunder - boom! Lightening! At this rate we'll lose power and all my charting will be paper - no EMR on these kinds of days, lol!

    Anyway:
    1000 warm-up with 400 of it drills
    400 moderate
    400 pull
    100 breast
    400 pull
    100 breast
    300 choice/warm down
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  15. Week 94 - Wednesday

    by , July 16th, 2014 at 02:38 PM (After a long rest)
    I had a much better nights sleep last night and felt good in the water today. I still feel tired generally but feel good where I am relative to the taper.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    4x(2x100 on 1:20, 2x50 back on 1min)
    6x100 kick on 2:15
    12x50 with tempo trainer set to 16 seconds with the goal of holding 32 with one beep of rest

    Warm down
    5x100 free on 1:40

    Total 3600LCM

    The 100s on 1:20 were harder than they should have been. The kick I held 1:45s and felt pretty easy. The pace set was hard work. I held the tempo but it was a lot of hard work. The last two I picked up and finished with 30s on these. 18days to go.
    Categories
    Swim Workouts
  16. Workout 07/18/14: noon

    by , July 18th, 2014 at 02:41 PM (Maple Syrup with a Side of Chlorine)
    Quick dip today, meet warm up of 1400 yards + a fast 50 back (~:30). Feeling pretty good ahead of the meet tomorrow.

    Last night was the Midnight Madness event in our town, with the shops closing up around 4pm, then reopening from 7-12 with great sales, plus vendors on the sidewalks and specials at the local restaurants [pictures here: http://goo.gl/sQNr19]. After work, I met with my son at the chippie in our town for supper, then my wife for a little shopping before heading to a booth set up by my boss that highlighted deer ticks and lyme disease. They were very busy in the early evening with lots of questions, but as night fell the families went home and the tomfoolerly picked up. After the cops broke up something a bit down the street, my boss decided it was time to pack things up around 9:45. I then went with my daughter to get some new running sneakers and some shoes for work.

    It's a fun time, although when I was a kid the streets would be closed off but some poor behavior has kept the streets open to traffic. We used to be able to go to the CB Sports factory for great deals on winter coats/snowpants, and while some of those opportunities have ceased it is still a wonderful community event.

    Greg, you ready for tomorrow's 400 Free ???

    Updated July 18th, 2014 at 03:00 PM by rxleakem

    Categories
    Swim Workouts
  17. Day 3 of Taper - It's getting too crowded

    by , July 30th, 2014 at 07:49 AM (Mixing it up this year)
    I don't know where all the non swimmers are coming from but they are starting to get in the way. I hope they don't keep hogging the lane space. I don't want to go back to the big practice because they don't kick more than a 100 per week if even that when I am doing 500-1000 per day since my kick stinks so bad.

    Today I felt sore, I guess I am not used to doing sprints even just a few. Still doing a few easier pace sets too.

    500 free
    500 free kick w/zoomers
    10x50@1:00 free w/bouy held 42's
    8x25@:45 dolphin shooters w/zoomers
    4x50 from block as 25 sprint/25 easy free odd sprints fly/even sprints free
    100 EZ
    5x100 drills w/zoomers & snorkle #1 kick streamline #2 catch #3 catch up at hips #4 kick arms at side #5 swim
    300 free kick w/zoomers
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  18. 2 miles OW

    by , August 1st, 2014 at 08:20 PM (Alex's swim journal)
    Yesterday I did 2000 (4 x thru [4 x 100 fr on 1:45; 1 x 100 bk on 2:00]) in 36 minutes.

    That was my last swim as a member of the Kenosha YMCA--sniff; I'll have to sign up with Waco YMCA as soon as I get down there. But it was a little tough walking out of the locker room for the last time as a resident.

    Today I did 2 miles at Lake Andrea, inside their 50 meter lap swim area... the one with the nasty left turn and tapering at one end... seems like a recipe for collisions. I was just happy to get in the mileage and be in the open air. I'll go there a couple more times before the move next week.
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  19. Week 98 - Saturday

    by , August 16th, 2014 at 09:38 AM (After a long rest)
    My family and I arrived home from Canada yesterday. After the week at worlds in Montreal we headed north on a train to Quebec City and had a great relaxing week seeing the sights of this wonderful old city. It really was fun being a tourist for a week. The closest I came to a swim workout was hanging out in the pool at the hotel with my daughter and father.

    This is morning I swam an easy 3k workout and felt hideous. I hurt in places I have never hurt before and had no feel at all for the water. It always amazes me how long it takes to get in shape and how quickly you loose it.

    Todays workout

    warm up
    400 free with snorkel
    6x50 catchup on :45

    main set
    5x100 pull with paddles on 1:30
    4x100 with snorkel on 1:30
    3x100 easy build by 25 on 1:30
    2x100 drill on 1:30
    1x100 kick on 1:30
    10x50 stroke free by 25 on :50

    warm down
    300 easy

    total 3000scy

    Despite feeling hideous today it was great getting back in the pool and I am so looking forward to getting back to training. I have a few ideas for some short term goals and hope to swim a few different events this fall along with my normal free events. I am likely to swim 3 SCM meets and a couple of kids meets this fall.

    My team mates from worlds are already talking about future meets and a number of my team mates brought up the world masters games in New Zealand in 2017.

    http://www.worldmastersgames2017.co.nz

    I am also seriously considering the European Masters championship in London in 2016. It will be one of the first major swimming meets at the London Olympic pool since it was reconfigured after the 2012 Olympics.

    All good old stuff to continue to ponder and work through over the next few weeks.
    Categories
    Swim Workouts
  20. Dara, Stump, and Me

    by , February 11th, 2009 at 03:49 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    This just in:

    Charming Stump wins over crowds, judges

    Veteran dog comes out of retirement with record-breaking performance




    At age 10, crowd-charming Stump is 14 years older than I am, that is, after the well-known and oft-verified dog-to-human year conversion is applied.

    Stump has thus emerged as the oldest male Gold Medal winner in the history of competitive sports.

    This just in a long time ago:




    Dara Torres, then 41 and mother of tot, is oldest female in history to get three silver medals in Olympic history. In this picture, Vlog the Inhaler is surreptitiously sucking down great lungfuls of Dara's vapors.

    This not yet in:

    I have another grueling Bill White swimming practice tonight. To prepare for this, I have done my usual of late:


    • worked some in the morning
    • drank 16 ounces of soy milk, consumed one soy yogurt, and interviewed experts on the potential dangers of too much dietary soy
    • took a nap for about 45 minutes
    • awoke 20 minutes ago in a deep stupor of sleep inertia
    • brewed and am now consuming my second round of coffee of the day (it is now 3:30)
    • trying to burst out of my imprisonment of grogginess and effete-dom
    • mentally telling myself that I wil break my own pathetic record in the 200 backstroke at a dinky little Y meet this weekend
    • visualizing how I will do this by kicking SDKs as long as I can off of every turn
    • remembering yesterday's practice when I accustomed myself to flooded sinuses till this felt almost normal
    • and finally, feeling the vapors of ancient Dara fusing with the inspiration of even more ancient Stump, my more proper role model in life because A) he is a male, and B) he is a dog
    • and preparing myself for the missing link transition wherein I become the perfect 56-year-old woman-man-canine chimera bridging the gap between Dara's Silver Excellence and Stump's Gold Magnificence:



    Lordy! Where did this sudden hunger come from?

    (Note: thanks as always to the magnificent Rusty Scupperton for his Photoshopping bewonderment.)

    Updated February 12th, 2009 at 12:16 PM by jim thornton (photo link problems)

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