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  1. 5 Days off - unheard of

    by , November 29th, 2010 at 07:27 AM (Mixing it up this year)
    I tried one night to swim in the pool at my hotel but too many kids were in it. Oh well after about 200 dodging flying beach balls I gave up.

    Slept in alittle this morning but still got in 3000.

    10x100@1:40 Free
    500 Free kick w/fins
    4x[100@1:30 Free w/paddles & bouy went 1:25, 1:24, 1:23, 1:21
    ....[200@3:00 Free w/paddles & bouy went 2:50, 2:44, 2:44, 2:40
    3x100@:15R Free #2 fly 1 arm drill

    Total 3000 yards
  2. Sun Nov 28th

    by , November 28th, 2010 at 01:50 PM (Ande's Swimming Blog)
    Sun Nov 28, 2010

    did not swim today
    lifted weights today

    200 IM from
    [nomedia=""]YouTube - Rj 200 scm im 2010[/nomedia]

    David Guthrie & Susan Von der Lippe 200 br 2010 RJ SCM
    [nomedia=""]YouTube - 2010 Ron Johnston SCM Meet 200 br[/nomedia]

    here's an email from Whitney about next weeks training schedule

    11/29 Mon 5:15 - 6:25 am;
    12 - 1:15 pm

    11/30 Tues 6:30 - 8:00 am;
    7 - 8:15 pm

    12/1 Wed 5:15 - 6:30 am;
    12 - 1:15 pm

    12/2 Thurs 6:30 - 8:00 am;
    NO pm (meet)

    12/3 Fri 6:30 - 8:00 am;
    NO noon (meet)

    12/4 Sat 6:30 - 8:00 am

    12/5 Sun 12:00 - 1:15 pm

    Longhorn Aquatics is hosting a Grand Prix meet January 14-16th (Friday - Sunday and Monday is a holiday). We expect Michael Phelps to come swim as well as the many Texas Pros.

    We could really use help with timing on Friday, Jan 14th during the prelims.

    Volunteers for prelims will be given a timer t-shirt and a ticket for finals that evening. If you would like to volunteer please contact Rhonda Dirvin jrdirvin(at)sbcglobal(dot)net

    Many of our swimmers are swimming this coming weekend in San Antonio at the 25 meter meet. We wish all of you the best of luck and have a fast, fun meet.

    Updated November 29th, 2010 at 10:31 AM by ande

  3. Saturday, 11/28/10

    by , November 28th, 2010 at 11:06 AM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    Am in Boise ID for the holiday weekend so I went to the Y for a workout. Was a good one!

    200 swim free
    200 Drills as 100 free drills and 100 back drills, fist and 1 arm

    4 x 50/45 build
    (did free went 37-38)

    8 x 25/30 strong
    did 2 back, 2 free, 2 fly, 2 free

    Challenge Set
    20 x 100/2:00
    did 4 free, 4 back, 4 free, 4 back, 4 free
    on free 1-3 ave 1:20-22, fast ones were 1:14, 1:15, 1:13
    on back 1-3 ave 1:29-31, fast ones were 1:21, 1:22
    HR averaged 145-150 after 1-3, 160± after fast ones

    5 x 100/20 sr
    used board and kicked w/snorkel, no fins on 1-4, ave 1:55, #5 was on back, went 1:57

    Swam 2 x 200 with paddles

    200 easy swim to cool, mix of all strokes

    Total: 3900 yards
  4. Sat., Nov. 27

    by , November 28th, 2010 at 11:01 AM (The FAF AFAP Digest)
    Headed off to Sewickley again, though Jim and I were both rather tired after Friday night's effort.


    Jim was naultilusing away, building brute strength. I herd the word "failure" mumbled several times. I stayed in the nautilus room with him instead of the free weight room. I just lifted lightly (tapering weights) and did 2 sets of 10 on the following Nautilus machines, some fast and some negatives for about 30 minutes.

    bench press
    bicep press
    leg press
    glute machine
    lower back
    mid grip row

    Torso twists on yoga ball, 25
    windhsield wipers, 25
    long arm crunches, 25
    reverse scoops w/plate, 15

    Yoga/Stretching, 25-30 minutes:

    Felt pretty stretchy despite being lazy in this department over the holidays. And there was a convenient wall to crawl down into back bends.

    Whirlpool w/Jim for 10 minutes.


    25 minute slow continuous swim. Would have done 30, but they kicked me out of the pool. Closing time.


    I'm taking today off to make the long tortuous drive home to DC in mega traffic. Taking the back way to hopefully alleviate some of that. I'm fairly pleased that I got 3 good workouts in. Last year during this week, I also took 2 days off. Planning on a hypoxic/aerobic workout with perhaps a few wee sprints tomorrow.

    Still haven't heard anything about the correction to my entry from the NE folks. If I haven't heard by Monday, I'll have to send another email.

    Updated November 29th, 2010 at 12:47 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  5. Sat Nov 27th, 2010

    by , November 27th, 2010 at 03:41 PM (Ande's Swimming Blog)
    Sat Nov 27th, 2010

    Subscribe to Ande's Swimming Blog

    Next meet is 7 days away:
    Masters of South Central Regional SCM Championships
    Sat Dec 4th & Sun 5th
    San Antonio, TX
    ENTERED more events than I plan to swim
    just wanted to give myself some choices:
    02 400 IM
    06 50 bk
    14 50 fr
    16 100 bk
    18 100 IM
    30 400 fr probably going for a split time
    34 50 br
    40 200 IM
    42 50 fl

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters

    whitney coached
    UT Swim Center, Diving well, NO BLOCK
    7 - 8:15, dove in 12:05 ish
    trained in my own lane
    beside chris jon & larry
    WORE yingfa jammer

    400 warm up

    Main Set

    assigned #4 fast
    4 x 100 on 2:00
    4 x 100 on 1:50
    4 x 100 on 1:40
    4 x 100 on 1:30
    4 x 100 on 1:20

    did 50's & 100's
  6. Swim 2 @ Sewickley, Friday, Nov. 27

    by , November 27th, 2010 at 02:14 PM (The FAF AFAP Digest)
    After a rigorous day of online shopping, pie eating and gin rummy, I ventured to Sewickley for a swim and dinner. Saw Mermaid, who I hadn't seen in a long while. Coach Bill provided a great workout as follows:

    Warm up:

    650 OMO (got there early with Jim)
    400, I alternated swims, pulls and kicks

    2 x (6 x 100) @ 2:00
    #1 = EZ
    #2 = last 25 fast
    #3 = last 50 fast
    #4 = last 75 fast
    #5 = EZ
    #6 = 100 fast
    2:00 rest between sets or so, I did a 25 EZ

    On round one, I did the fast bits fly. My 100 was around 1:02-3. Had to do some single arm fly to avoid crashing Jim. On round two, I did dolphin kick with a board on the first 5. The fast 100 I did backstroke kick, went a high 54. Crashed a bit on the bottom on the first 25.

    I think there was something easy here, can't remember ...

    2 x (4 x 50) @ 1:00
    #1 = EZ
    #2 = fast last 25
    #3 = EZ
    #4 = fast
    2:00 rest between rounds, I did a 25 EZ

    First round was fly, second round was back kick. The fast 50s didn't seem terribly fast.

    200 EZ

    Total: 2900



    This workout was likely just what I needed, and will probably be my last hard workout before NE Champs in 2 weeks. Jim and Bill and I were discussing the difference between a lactate threshold set and a lactate production set. Rich A. mentioned that he does one of each on alternating weeks. This felt like a "lactate production" set to me. (Not a true sprint set because there wasn't enough rest and not a LT set b/c I wasn't in pain the entire time.)

    Had a lovely dinner at Jim's new Cafe with many of the Sewickley masters after practice.

    As usual, not one drop of sunshine in Pittsburgh ...

    Updated November 27th, 2010 at 03:03 PM by The Fortress

    Swim Workouts
  7. After

    by , November 27th, 2010 at 12:09 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)

    Readers of Before will recall that following practice and various sweat-inducing heat treatments both dry and wet, I weighed-in at 176.50 on Thanksgiving Eve.

    My hypothesis was that the next time I officially weighed-out following the Thanksgiving engorgement and Friday's swimming practice, the scales would register somewhere in the upper 180s to lower 190s.

    Fortunately, the hypothesis failed to be corroborated by the actual data.

    Here is a brief chronology of the 48 hours between the weigh-in and the weigh-out:

    * I went home Wednesday night and cooked 8 porkchops on our Weber grill. My sons together ate three of them, more or less. I ate the remainder. When I was done with mine, I scavenged the considerable amounts of meat that had not been gnarled from the bone by my sons. I then gave the remaining tissues to my pugs, Lefty and Biscuit, who were able to find additional sustenance. All that was left of the 8 pork chops was a bunch of very splintery bone fragments of the sort that I have learned from experience to avoid at all costs stepping on barefoot in the darkness. Actually, you do not even need to be barefoot to want to avoid stepping on these bone splinters: I have ruined a pair of perfectly good year-old Route 66 $19.99 K-Mart "winter sandal" slip-on shoes by so misstepping in the darkness--and still lacerated my ball of foot!

    * I followed this meat up with 4 Pepperidge Farm "entitlement" Sausalito cookies. The entitlement aspect came from having swum hard at practice. But I also consumed these cookies because of a Thornton family tradition: the need to stretch ones stomach on Thanksgiving Eve to prepare it to accommodate a literally sickening load of foodstuffs the following day.

    Note: Pink Floyd famously asked, "How can you have your puddin' {or, in my case, 4 Pepperidge Farm "entitlement" Sausalito cookies} if you don't eat your meat?" My answer: "But I did eat my meat! All 5 porkchops plus remainders of my sons' 3!"

    * I had the dregs of my last bottle of Nyquil, one 37.5 mg pulvule of Effexor XR (which, alas, does not seem to be countering the hibernal gloom all that effectively, especially when one factors in the prospect of Marshalsea Debtor's Prison once again looming in the near distance, and the occasional revolting memory of sexual leprosy scares from the past); read a few pages of The Girl Who Kicked the Hornet's Nest (marveling how, when I first began this series, I was devastated by Stieg Larrson's premature death, but by book #3, am becoming more and more at peace with it); hooked myself up to the CPAP machine; turned on Hatertainment radio for 30 minutes to lull me into dream land; and drifted off to fat-storing oblivion where my leptin and ghrelin levels could do their shilly-shallying waltz of obesity-inducement.

    * I woke up rather late, at least for the post-CPAP era, and ate granola, dried cherries, walnuts, 6 cups of coffee, and for dessert a 200 mg. tablet of Provigil. I then began doing battle with our financial situation, which is to say, throwing pebbles impotently at the sucking vortex that is the Final Destination for spendthrifts like me. Ah, how fondly I remember those days of yore when I actually felt like a kind of human being! These days, and by these days, I mean every single second of every single minute, etc., since I first took out a mortgage in Minnesota in 1987, I feel like an increasingly fallow field that is being tilled by dozens of pitiless farmers hoping to extract the final tidbit of croppage from my hide before I expire altogether and become suitable for little but the storing of spent nuclear waste!

    * Bill called, and told me that he and his brother in law, Sean, were going to the Y and asked me if I was up for an Iron Infant (an ultrashort triathlon I invented which consists of 30-45 seconds on an exercise bike; a walk-run for approximately 200 yards to the locker-room; and from there to the Jacuzzi for a few minutes of "swimming" in the whirling heated waters.)

    I met Bill and Sean at the Y, did about 60 minutes of Nautilus stuff (I hate weight lifting, as some of you may recall; but I have decided, purists be damned, to do these machines regularly because they are slightly less detestable than free weights and dry lands with all sorts of weird bocu balls and whatnot that I don't understand how anyone can enjoy), and thenI did the Iron Infant.

    * Back home around 3 p.m., it began to seem like somebody should put the turkey in. A friend of my brother's gave me instructions on how to cook an 18 pounder in 3 hours: preheat the oven to 500 degrees and cook it uncovered at this temperature for 30 minutes; take it out and cover only the breasts with a bikini top of double folded foil; then stick it back in for another 2.5 hours at 300 degrees.

    * I also made cornbread stuffing "snowballs" and jammed these into every orifice I could find, sealing one of them off with the Pope's Nose, and leaving the other major cavity open like a post-resurrection sepulchre.

    * Between breakfast cereal and turkey preparation, I probably ate something, but the truth is, I can't remember what or even if I did.

    * By 7 o'clock, everything hog-like was ready for insertion into my python-like alimentary canal. The little nuclear family sat down at our little dining room table. We discussed our various reasons for being Thankful this year. Then the engorgement began and, in my case, if not for the rest of my beloved relatives, said foodstuff packing did not stop till I was in a great deal of distress.

    I was able to walk away from the table, which is something. Most years, this is not possible, I must get down on the ground and slither out to the couch and be helped up onto it in order to comfortably watch TV.

    Granted, though upright and walking this year, I certainly was in not shape to walk lively, with a jouncy strut, if you will; I doubt I could have even completed an Iron Infant without hydraulic assist, so replete I was with turkey, stuffing, cranberries, mashed potatoes, gravy, and assorted other items that blend so nicely into a stomach-extending bolus.

    And it was a good hour before I could eat sticky toffee pudding with Ben and Jerry's Hannah Teeter flavor ice cream plus whipping cream.

    "How can you eat your sticky toffee puddin' with Ben and Jerry's Hannah Teeter flavor ice cream plus whipping cream if don't eat your meat?"

    "But I did eat my meat! I ate half a turkey plus all that sausage in the lb. of cornbread stuffing I consumed!"

    Then I watched some more TV, inhaled the final Nyquil fumes from the bottle, repeated my nightly pharmaceutical night cap, read more about Lisbeth Salandar's head wound, listened to more hatred as accompaniment to drifting off.

    * I woke the next morning with very little in the way of appetite and thus had to force myself to consume a caramel and pecan and apple tart with whipped cream for breakfast along with the standard dosages of coffee and Provigil. I spent the rest of the day working at our Cafe. I was not hungry at all, but nevertheless shakey in that hypoglycemic way that afflicts me from time to time. My wife kindly recommended that I drink a SlimFast shake despite my feeling nauseated; this helped a bit.

    At 4ish, I drove back home and ate a package of GU Chomps knowing that swimming practice was imminent. I rested a bit then went to practice early to check Leslie in.

    I thought I had more Chomps waiting for me in my locker, but alas I only had 3 of the disgusting gel formulations. I sucked one and brought the other two to the pool deck, pretty sure I was going to have a hypoglycemic attack because of not eating much lunch.

    The main A practice was only 2450 yards, but I did some extra pre-warm up so that my total was 3600. Thanks to the two extra packs of Gu gel, I was able to make it through the whole thing without seeing lights or feeling shakey.

    However, the combination of breakfast tart, SlimFast Shake, and 4 packets of Gu, did not save me from cramps that started in my toes, moved to my foot arches, and then from these inaugural beachheads annexed my calves.

    It was for this reason, no doubt abetted by character weakness, that my "sprint" 100s were pathetic: 1:00 and 59.99 respectively.

    Afterwards, Leslie and I steamed and Jacuzzi'd. I took a hot shower and dried myself thoroughly and got on the scales.

    Net increase over the Thanksgiving holiday:

    .49 lb.

    Readers of the third in my series on weight loss techniques may recall Jim's Melancholia Spa (TM), documented more fully here: Final Solution for Fatties Like Me

    This Spa, I assure you, is not only a metaphor but also a place to which my life frequently dispatches me.

    I cannot say I entirely recommend bivouacing here for weight loss. However, if you are of the genetic subtype for whom life's miseries decrease, rather than increase, your appetite for food, sex, consciousness, television viewing, etc., and if moreover you find yourself waylaid in a morbid state of mind, then I must say you can take consolation in the fact that your misery will surely help you wither!

    Or should I say, you could take consolation in such a fact if the condition that makes weight loss so effortless did not simultaneously levy a tax of inconsolableness.

    You win some and lose some, I suppose.

    And all the while the pitiless farmers ready your hide for sowing their next, dwindling crop.
  8. Mellow LCM morning swim

    This morning I swam at Riverbank pool. I had one swim buddy for most of the workout, plus saw a few other teammates up there that I stopped and chatted with during the session. Here’s what I did:

    1000 lcm warmup

    8 x 50, odds K, evens swim, IM order

    6 x 200, odds FR, evens IM, @ 3:30

    100 easy

    1 x 200 FR @ 3:15
    1 x 200 IM @ 3:15

    200 easy

    7 x 100 kick @ 2:30

    400 pull w/o paddles

    400 warmdown

    Today’s epiphany: During the pull I was working on using a more cyclical arm stroke, with faster turnover and more continuous movement, and less pause in the front of my stroke. It occurred to me while I was doing this that many of the tweaks I am working on in my free—a 6-beat kick, faster turnover, rounder arm motion, earlier breathing—really need to be practiced together, rather than worked on separately. I played around with trying to combine them all for a bit during warmdown and it felt good. Doing a faster turnover might especially help me with the kicking, because right now the limiting factor is getting enough oxygen to sustain a strong kick during longer swims. With a faster turnover, I get more frequent breaths. Doing less of a catch-up stroke also seems to eliminate the need for a really strong downkick on each stroke that I currently use to get adequate rotation, while also helping me uncouple the head motion I use in breathing from the armstroke. I’ll play around with all this some more the next time I do an aerobic FR set and see how it affects my times. It would be nice if all this stuff really does turn out to be synergistic!
  9. Fri Nov 26th, 2010

    by , November 26th, 2010 at 07:49 PM (Ande's Swimming Blog)
    Fri Nov 26th, 2010

    did not swim on thu, but ate way too much

    Lifted weights today

    Subscribe to Ande's Swimming Blog

    Next meet is 8 days away:
    Masters of South Central Regional SCM Championships
    Sat Dec 4th & Sun 5th
    San Antonio, TX
    ENTERED more events than I plan to swim
    just wanted to give myself some choices:
    02 400 IM
    06 50 bk
    14 50 fr
    16 100 bk
    18 100 IM
    30 400 fr probably going for a split time
    34 50 br
    40 200 IM
    42 50 fl

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters

    whitney coached
    UT Swim Center, Diving well, NO BLOCK
    Noon to 1:15, dove in 12:05 ish
    trained with Mike
    beside max, beth, jon, larry and james
    WORE yingfa jammer

    100 im
    200 fr
    100 k went 1:10

    Main Set
    today we were given 5 choices of what to do on 1:15
    if i wasn't preparing for a meet i would have done
    48 x 100

    we did
    2 x 100 on 1:15
    50 fast
    50 easy

    fly 25 25
    bk 25 25
    br 30 31
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -11/29/10

    by , November 26th, 2010 at 02:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 4:30
    4 X 100 1:30

    1 X 200 KICK 4:20
    3 X 100 KICK 2:10
    8 X 25 SPRINT KICK :45

    1 X 100 easy 2:00
    1 X 50 build 1:00
    1 X 50 fast 1:15
    Four times through. Choice

    1 X 50 easy
    4 X 50 @100% 2:00
    1 X 50 easy

    6 X 200 IM 3:30
    1-3: FRIM (sub free for fly)
    4-6: IM

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -11/26/10

    by , November 26th, 2010 at 02:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:20 3:00
    2 X 150 2:30 2:15
    2 X 100 1:40 1:30
    Twice through

    1 X 200 kick 4:20
    6 X 50 kick 1:10
    8 X 25 sprint kick :45

    4 x {3 x 50 1:05
    Swim the 50's: 2 moderate/1 fast

    1 X 50 easy
    2 X 100 @ 100% 4:00
    1 X 50 easy

    2 X 300 free 4:30
    2 X 200 IM 3:30
    3 X 100 best stroke(no free) 2:00

    WARM DOWN: 4X 50 easy 1:00

    Swim Workouts
  12. Before

    by , November 25th, 2010 at 06:14 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)

    This weigh-in was:

    * after scootering down to the Y thru the freezing pre-Thanksgiving air to swim practice with Bill and Leslie

    * after pre-warming up in the Jacuzzi with Leslie

    * after having swum practice with Bill and Leslie

    * after having steambathed and Jacuzzi'd with Bill and Leslie

    We shall see how much tonight's engorgement will affect tomorrow's post-practice weigh-out.

    Oh, and as my Thanksgiving gift to my comrades across this great fractious nation, from churning sea to frothing sea, here is a bit of philosophy to ease your minds.

    I discovered this gem of a film quite by accident last night. I used Google Desktop to find a favorite quote of mine from Marcus Aurelius, and in so finding, I also found my dear brother's movie, Stoical Storytime.

    Really, it is very amusing and insightful simultaneously!

    Never surpass the sense of your original impressions. Perhaps they tell you that a certain person speaks ill of you. That was their sole message; they did not go on to say that you have been harmed by him. Perhaps I see my child suffers illness; my eyes tell me so but do not tell me his life is in danger. Always keep to your original impressions; add no interpretation of your own and you remain safe. Or at the most add a recognition of the great world order by means of which all things come to pass.

    --Marcus Aurelius

    The film:

    [nomedia=""]YouTube - Stoical Storytime[/nomedia]
  13. Turduckens for breakfast

    Today I was thankful to have not one, not two, but three swim buddies game enough to join me for my goofy turducken IM set up at Riverbank (plus at least one other, Patrick B, who swam it remotely)! It was a special treat to have Chaos come join our RB workout on his way to the beach. Here’s how the workout went:

    1000 lcm warmup

    4 x 150 K/D/S, IM order

    Turducken set
    3 x 350 @ :05-:40 rest, done as
    100 FL / 50 BK / 50 BR / 50 BK / 100 FL
    100 BK / 50 BR / 50 FR / 50 BR / 100 BK
    100 BR / 50 FR / 50 FL / 50 FR / 100 BR
    100 FR / 50 FL / 50 BK / 50 FL / 100 FR

    2x through
    4 x 100 FR or FR/BK, desc., @ 1:45
    :45 rest
    500 FR, neg. split, @ 7:45 [7:16?, 7:15]

    300 pull with paddles

    300 play + warmdown

    Predictably for me, the turduckens felt good, but the freestyle set felt pretty hard.

    After this, I took the bus back from Riverbank and went past the balloon staging area for the Macy’s parade. Some of the big balloons had already stepped off, but most were still there. It’s pretty cool to see them all in one area and watch the “balloon wranglers” (yes they really call them that) maneuvering them around.

    Tomorrow will be a much-appreciated off day, then I plan to swim at the beach at least once and maybe twice this weekend.
  14. Turkey Day 11/25/10

    by , November 25th, 2010 at 09:37 AM (The Labours of SwimStud)
    Assembled the majority of the Masters Team for a 5:30 swim.

    500 Warm Up
    10 minutes social kick with fins
    8 x 150 2:00 4 SDK per wall
    10 x 50 1:00 Odds Stroke/evens Free ( I did BR on my Stroke)
    8 x 25 1:00 IMO
    2 x 200 P 3:15
    6 x 100 Fin swim
    300 Cool Down
  15. 200 Miles!

    I hit my year GTD goal of 200 miles today and bumped up my goal to 215.

  16. Swim @ Sewickley, Wed., Nov. 24

    by , November 24th, 2010 at 09:34 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley:

    After a 5+ hour drive, I made it to the one hour Sewickley Masters practice coached by Bill White. Shared a lane with Jim, who did some real sprinting tonight.

    Warm up:

    400 EZ OMO
    400, 50 swim/50 kick @ 6:00
    300 kick w/some shooters @ 5:30

    Main sets:

    6 x 100 @ 1:40
    (Jim went very fast free; I swam leisurely backstroke.)

    12 x 50 @ :50
    This was a swim set, but I did it 25 shooter + 25 back kick instead. Only hit the bottom twice.

    8 x 50 @ 1:10
    This was supposed to be a 25 build + 25 EZ. I did it 15 meter burst dolphin kick (no fins) on my back + rest EZ. Admittedly not done with quite the same ferocity as my ATP-CP set with Speedo yesterday.

    4 x 50 fast @ 1:30
    I alternated fast-EZ. Wasn't up to 4 fast 50s. Went fly (25, ugh, cramped) and breast (31ish).

    200 EZ

    Total: 3100



    I felt extremely sluggish in the water after yesterday's deep tissue massage and today's long drive. But I was so glad to get in the water and get some aerobic/hypoxic work in. Will take tomorrow off and then back to Sewickley on Friday. I may even do some drylands with Jimslie b/c he has re-commenced lifting. Shocking.
    Swim Workouts
  17. Wednesday, 11/24/10

    by , November 24th, 2010 at 05:24 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Today is the last day the Elko City pool is open this year. It will reopen on January 3. Until then I will be forced to run and do other cardio type workouts at the gym in order to try to stay in shape. I will get a swim in when I go to Boise to visit family but that will probably only be a couple times during the next 5 weeks. I could try to swim in the hotel pool as I have in past years but I doubt I will as my sinus can't tolerate the pool chemistry.

    Here's what I did today:

    300 swim
    300 kick, 150 w/board, 150 on back
    300 pull w/paddles, buoy and fins

    Broken 1650, done as 11 laps - 15sr, 10 laps - 15 sr and so on down to 1 lap.
    Total time 24:52. After subtracting rest time of 2:30, the actual swim time was 22:22.
    This is about 30 sec faster than the last time I did this about a year ago.

    Cool down
    300 easy back and free

    Total: 2850 yards
  18. Double: Fast Fri on Wed Nov 24th, 2010

    by , November 24th, 2010 at 04:19 PM (Ande's Swimming Blog)
    Double: Fast Fri on Wed Nov 24th, 2010

    decided to double since there's no Th practice & I probably won't train on Sun

    Lifted this morning & right shoulder/ collar bone feels a little sore

    Subscribe to Ande's Swimming Blog

    Next meet:
    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    ENTERED more events than I plan to swim
    just wanted to give myself some choices:
    02 400 IM
    06 50 bk
    14 50 fr
    16 100 bk
    18 100 IM
    30 400 fr probably going for a split time
    34 50 br
    40 200 IM
    42 50 fl

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters

    BESS coached
    UT Swim Center, Diving well, NO BLOCK
    Noon to 1:15, dove in on time
    trained in my own lane
    beside larry and David Van Dam
    WORE speedo PRO jammer

    15 minutes of 100 fr 50 k

    Main Set

    200 fr FAST
    went 1:56

    150 2 beat kick
    50 6 beat kick

    100 easy

    100 fr fast
    went :52

    50 2 beat kick
    50 6 beat kick

    100 easy

    50 fly fast
    went 24
    easy speed 6 - 8 SDKs off each wall

    100 easy

    assigned: 20 minutes swim
    did: several easy 50's & rested

    assigned: 50 FAST in heats &
    skipped it

    assigned: 100 easy &
    skipped it

    assigned: 100 fast &
    Skipped it

    assigned 100 easy & skipped it

    200 IM FAST
    went 2:03
    26 59 1:35 2:03

    100 easy

    did a one on one SWIM FASTER FASTER SESSION today

    worked with a teammate on her breastroke
    since my lane was empty
    she swam a fast 50 BR in it.
    she took 13 strokes on her first 25
    her push off streamline glide was way too short
    her arms went to the side on her pull out
    her kick looked too wide
    her arms & legs were in constant "fighting- each-other" motion

    so I asked her if I could give her a few breastroke tips

    She said "yes"

    then I:

    1) asked her to push off harder & glide further & hold her streamline longer

    2) explained that the breastroke arm pattern has an
    outsweep, an
    insweep, & a
    thrust, and her insweep and thrust should be fast, then she should pause before starting her next stroke

    3) told her to fire her legs back with narrow knees just as she finished her thrust

    4) asked her to keep her head neutral,
    stay streamlined and "ride the glide" after each kick before she started her next stroke

    she improved her technique and timing, her strokes per 25 dropped from 13 to 6

    She was still kicking too wide and wound up too deep on her break outs but she made some significant progress and became a much more efficient breastroker now I wonder if these lessons will stick. Guess I should have told her, you've got to think about & keep doing these improvements until they STICK & become habit.

    I also don't tell people what they are doing wrong.

    I tell them the changes I want them to make

    I keep the instructions short & the # of instructions short

    Updated November 24th, 2010 at 06:57 PM by ande

    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -11/25/10

    by , November 24th, 2010 at 03:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Thanksgiving morning workout. SCY

    WARM UP:
    4 X 100 1:40
    4 X 75 descend 1-4 1:20
    4 X 50 descend 1-4 1:00
    1 X 200 kick -

    16 X 25 with fins :50
    1-8: half underwater/half swim
    9-16: half swim/half underwater
    All underwaters are fast.

    48 X 25 ALL OUT!

    8 X 25
    1 X 100 easy
    Repeat 6 times through.
    Rounds 1-3-5 are best stroke/no free
    Rounds 2-4-6 are freestyle

    Round 1 :45
    Round 2 :40
    Round 3 :35
    Round 4 :30
    Round 5 :25
    Round 6 :20 or :25

    WARM DOWN: 4 X 50 easy 1:00
    Happy Thanksgiving
    Swim Workouts
  20. Swimming with toys

    This morning I swam at Riverbank—I’ve been getting awfully good value out of my monthly pass lately. Here’s what I did:

    900 lcm warmup

    3x thru
    4 x 100 FR/BK, desc. @ 1:45 [went 1:25, 1:25, 1:24 on the fast 100s]
    :45ish rest

    500 pull with paddles [I tested out some new paddles, which I liked enough to keep.]

    2 x 200 IM kick w/ fins
    1 x 300 IM w/ fins

    600 w/d + drills

    It was another gorgeous fall morning here--I felt happy watching the sunrise sky through the pool windows, and felt very mellow the entire workout.

    This evening I might go over to watch some of the Macy's Thanksgiving Parade balloons being inflated--the staging area is not too far from my house. I often go over the morning before the parade and watch them taking the tarps off the balloons before they step off onto the parade route.

    A Happy and Delicious Thanksgiving to all!