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  1. Heisenberg and the Hand-Timed 25 Freestyle

    by , October 9th, 2009 at 12:46 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    In [ame="http://en.wikipedia.org/wiki/Quantum_mechanics"]quantum mechanics[/ame], the [ame="http://en.wikipedia.org/wiki/Werner_Heisenberg"]Heisenberg[/ame] uncertainty principle states that certain pairs of physical properties, like position and momentum, cannot both be known to arbitrary precision. That is, the more precisely one property is known, the less precisely the other can be known. When applied to swimming the 25 yard freestyle, especially when such is performed at very high speed, the Heisenberg uncertainty principle suggests that the eyes of observers can be very deceiving indeed. One swimmer may appear to "beat" the other swimmer, sometimes by a full body length. However, because of photon bending quantum effects at very high speeds, appearances are wrong. In such cases, it is critical to go with the respective precison hand chronometers held by qualified teenaged timers.

    --top rated Internet encyclopedia written by knowledgeable volunteer experts

    In the following film, you will note that I, your narrator, Jim Thornton, am swimming in the end lane. My teammate Mark Cox, known in his youth (which was not very long ago) as a "swimming god", is swimming in one of the other lanes far to my left.

    Mark appears to have beaten me by a full body length, at least according to some observers who were evidently duped by a failure to grasp quantum effects at the speed at which I was swimming. Speed at which photons themselves begin to bend and warp and woof and otherwise confuse the eyes like a game of three card Monty dealt by a Cal Tech post-doc.

    Take a look for yourselves at this classic "optical illusion":

    [ame="http://www.youtube.com/watch?v=Vt1PQALFD6M"]YouTube - Jimby & Mark C @ 25 Free SCM[/ame]

    According to the crack team of high school aged swimmers who had nothing better to do on a Sunday afternoon than hand time us, Mark swam a 12.00 for his 25. I, on the other hand, swam a 11.12.

    When converted from short course meters to yards, our times were as follows:

    Mark--highly respectable:

    RESULT:

    Your time of 0:12.00 in short course meters

    converts to 0:10.75 in short course yards

    Jim--well, I daresay the word great would be an understatement:

    RESULT:

    Your time of 0:11.12 in short course meters

    converts to 0:09.96 in short course yards

    In the 55-59 year old age group of the AMYMSA league, I daresay that my
    9.96 25 yard freestyle is a record that will never be beat. Ever.

    Alas, not everyone is celebrating with me the way I had hoped.

    Our swimming coach, the great Bill White, who really should know better, given his study of chemical engineering at the University of Louisville,
    did some sort of timing of the YouTube video itself and came up with these two times, which he proceeded to immortalize in a screen capture modes.



    Me touching the wall, Bill claiming my time is 13.0




    Mark "Swimming God" Cox, top of screen, appearing to beat me by a full body length when quantum Heisenberg effects too difficult for lumpkins to understand are ignored


    When Bill emailed us his "evidence" (wait a moment for my choking chortles to die down!), he also wrote:

    I went through the 25m video and found out the following using an online
    stopwatch.


    1. Mark's time was pretty much right on. I timed it twice and got 11.9 and
    12.0.


    2. Jim's time [his 11.12] was slightly fast. I timed it three times and never got less
    than 13 seconds.


    I quickly wrote both lads back, trying to explain as best I could in "Quantum Mechanics for Dummies" and "All I Learned about Heisenberg Uncertainty Principles I Learned in Kindergarten" style language, but without wanting to sound patronizing:

    I know it is hard for you guys to believe, itís a tiny bit hard for me to believe, too. But I am very confident in my 9.96 25 yard freestyle time, converted from meters, which I think we can all at least agree is so fast as to very probably bend the time-space continuum in mind-altering ways.Yes, it does look like Mark beat me.Yes, it does appear that Billís online stopwatch has unearthed some sort of discrepancy.But once again, the Heisenberg Uncertainty Principle is a powerful force that must be reckoned with, and not in a cavalier, dismissive manner.I have thusly reckoned with it.And after reviewing the play...The ruling on the Field stands. New all-time record: Jim Thornton!!!

    ---------------------

    Bill, to his credit, quickly conceded:

    Here! Here! Jim our majestic time-bending hero! We have much yet to learn from the master so don't count out our Jimby out yet Mark. I do have some questions because I was of the impression that the Jim-particle could not be measured (or in this case) timed) without destroying the sample yet he is still here among us.

    And Mark has made sounds along these lines, too, though he seems somewhat less sincere, one almost detects a snifter of "humoring me" here.

    Jim congratulations on your record. I don't think anyone thought it would be possible to beat Brad Sluss' 25 fr record of 10.05 set at Erie in 10/08. He is my arch nemesis in the 40-44 age group. He goes to every meet and seems to score a lot of points. If I lose high point this season it will be due to him, so I'm glad to see you took him down a peg. I think

    his head was in danger of getting too big anyway.

    Are we certain that Mark is really talking about Brad Sluss's oversized head (it is, I will concede, irradiated squash-like in its enormity, but still, methinks he had another swollen gourd in mind with his "congratulations" here.)

    I am hoping that somewhere in USMS land there is a person with as much knowledge of physics as me, but who is perhaps not burdened by quite so much genius as it is my sad fate to cart around with me, genius that can make it hard to relate to those of more ordinary, wholesome, enviable, pedestrian intellects.

    Could you please help explain to my teammates why they should always trust me and my formulae, and not their own eyes and "beliefs", when it comes to the designation of victory status in our little for-fun competitions?

    I would appreciate it.

    Final unrelated note:

    Soon, the complete unexpurgated two hours of video of me in the Wilderness will begin being serialized in 2-5 minute installments.

    With luck, we shall all be freed of it by the first warming lights of springtime!

    Updated October 9th, 2009 at 12:52 AM by jim thornton

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  2. Thurs.

    by , October 8th, 2009 at 11:23 PM (Swimming, Life, and Other Stuff!)
    Nasti practice tonight at 7 pm.
    Lots of people were swimming tonight, I guess our club of the year honor has swimmers excited to be a Nasti.
    I work the bi-lateral breathing tonight pretty hard. I used Patrick B and Tom P's idea of breathing patterns. It is starting to feel better I think.
    Fort recommended a snorkel; I located the brand new one I bought a couple years ago and never used right before practice. I decided to wait and try it the first time during solo swim. I think it might take some getting used to.
    Here's tonight's practice:

    *500 free warm-up swim
    *4 X 200 Freestyle on 3;30
    *8 X 100 (75 Free/15 seconds rest/25 stroke IM roll) on 2;00
    *4 X 50 IM order on 1:00
    *8 X 25 on :30 (4 fly/4 back)
    *200 Backstroke (smooth w/good flip turns)
    *EZ reverse 100 IM cool-down
    2,700 scy

    I formed a pact with a fellow Nasti swimmer to do the 200 backstroke at the state meet. We are both doing a 200 at the end of every practice! I am mixing backstroke in stroke sets for a little speed too. I like a brand new challenge from time to time!
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  3. Training for 500 free and 50 fly?

    by , October 8th, 2009 at 10:31 PM (Elise's Fitness Fun)
    Hit the age-group practice today for one of their easier workouts. I discovered on one set that my legs are completely shot from the running I did this week. Here is the workout:

    Warm-up: 500 free
    400 I.M. 25 kick/25 drill

    4 x 100: 75 easy free, 25 fast IMO on 1:50

    5 x 100 kick with fins on 1:30
    50 easy
    5 x 100 kick with fins on 1:20
    50 easy
    5 x 100 kick with fins on 1:10 (I was only able to make 2 of these as my legs were pretty dead. Not happy about this. I should have been able to manage this set.)
    100 easy


    2x through on the below set:

    3 x 100 I.M. on 1:50
    2 x 75 free on 1:30
    2 x 50 kick on :55
    2 x 25 easy on :45

    500 pull

    100 easy

    4800 yards

    My legs were not happy with me today. On the second round of 100 I.M.s, I got a terrible calf cramp. Haven't gotten one of those in nearly 12 years! After sipping some water, was able to resume the set with a pull buoy.

    We had a visiting USA coach today. Really liked her workout. She remarked that I am most definitely not a freestyle sprinter. She told me that I have too much of a catch-up type stroke. She remarked that it will be very difficult to sprint with my type of stroke. She suggested the 500 or 1650.

    Still love the 50 fly. Wonder if I can figure out how to train for both the 50 fly and 500 free at the same time.
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  4. Thursday OCTOBER 8th, 2009

    by , October 8th, 2009 at 08:30 PM (Ande's Swimming Blog)
    Thursday OCTOBER 8th, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    56 Days till Long Beach
    8 weeks to do



    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    dove in around 6:35
    Swam with marcio larry paul & mike
    beside jon paul, tyler, todd, ned & chris

    WORE briefs

    Warm-up
    250 fr
    200 fr 50 k
    150 fr 100k
    100 fr 150 k


    Main Set

    DROP DOWN SET
    assigned:
    swim as far as you can
    start at 2:00 drop 2 sec each round stop at 1:00
    did: swam 150's on the first few
    then switched to kicking, to make the work out more sprint oriented
    started with 100's held 1:10's - 1:12's
    switched to 75's held 53's - 55's
    switched to 50's held 32's - 35's

    kudos to todd & tyler the miler, they worked it pretty hard
    think they made it to 1:36 on 150's,
    1:22 1:25's, then he made all the 100's to 1:00

    easy 50

    Updated October 8th, 2009 at 08:49 PM by ande

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  5. More Sprints, Thursday, Oct. 8

    by , October 8th, 2009 at 05:03 PM (The FAF AFAP Digest)
    SCY @ GMU w/Speedo:

    Got there a bit late -- parking is a bear at GMU during the weekday!

    Warm up:

    600 swim-kick

    Shooter Set:

    10 x 50 @ 1:15, done as
    25 UW shooter on back (no fins) + 25 easy DAB

    50 EZ

    Speed Work:

    8 x 50 on 2:00, done as:
    25 AFAP free w/fins + 25 EZ DAB
    (went high 10s, low 11s)
    50 EZ after #4

    250 EZ

    Pete left to go back to work, and I carried on doing some more speed work since I had an easy recovery workout yesterday.

    3 x (100 + 50 EZ)
    100 = 25 AFAP doggy paddle drill (forearm burn!) + 25 EZ DAB + 15 fast pullouts at wall + 15 m UW power kick on back + 35 EZ

    150 EZ

    1 x 50 SDK on back w/fins (went 23, cramped)

    150 EZ

    10 x vertical dolphin kicking @ 1:00, done as:

    20 seconds w/hands at shoulders + 10 seconds in streamline + squat jump off bottom of pool (which was 10 ft. deep) + 20 seconds treading water. Tried to concentrate on kicking efficiently both ways.

    200 EZ

    Total: 2850 + VK-ing

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

    Commentary:

    Pete and I agreed that doing the 25s @ 2:00 was probably not quite enough rest to truly go AFAP. He noted, and I agreed, that some of the 25s felt like the second 25 of a 50. Interestingly, our fastest 50 of the set of 8 was #5, after we had done a 50 EZ.

    Planning on hot yoga and a gym session tomorrow.

    GMU is closed over the weekend, so I won't have my Sunday team practice to go to. Instead, Mr. Fort and I are going to do a 1 mile fun run with our 9 year old at my son's high school on Sunday to support his cross country team. (Though he won't even be there -- he's in NY for a cross country meet.)
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  6. Sarasota Y Sharks Masters 5:30 Workout -10/12/09 -SCY

    by , October 8th, 2009 at 04:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    8 X 50 :50
    4 X 100 1:30
    2 X 200 3:00
    1 X 400 -

    6 X 50 kick 1:10
    4 X 75 kick*last 25 fast* 1:40
    8 X 25 kick*fast,no board* :40

    3 X 400 free 6:00
    #1 moderate
    #2 each 100 faster
    #3 negative split
    Also descend 1-3

    12 X 50 1:05
    Choice
    #3-6-9-12 are fast

    12 X 25 :40
    Sprint 20, no breath

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
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    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 Workout -10/10/09 -SCY

    by , October 8th, 2009 at 04:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Coach Pepe will be handling the Saturday practice. Practice starts at 6 and we must be out by 7. Coach Pepe says be ready for 60 minutes of pain
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  8. Day 41

    5x100 FR@2:00

    10x50 BR Kick@1:15
    5x100 IM Kick@2:00 w/pos drive fins

    2x50 BR Fast@2:00 w/pos drive fins (:36 and :34)

    200 Easy

    1800 SCY Indoors Solo
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  9. Day 40

    Tuesday while up in Atlanta...swam about 1000 yards at the GT Hotel pool,,,it's only about 12-15 yards long...but it had a stripe down it at least.
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  10. I don't even know what to do with myself - 4 days in a row!!

    I had a bit of trouble getting up so I was about 10 minutes late.

    400 swim
    4 x 100 kick
    (missed the rest of warm-up)

    7 x (50 build on 1:30, 50 fast off of the blocs on 1:30, 50 ez on 1:00)

    I went all free, fly (except on the ez), all free, fast one back, all free, fast one breast, fast one fly

    150 c/d

    I LOVED this set!!! I love sprinting it makes me happy. I held decent times, too. Getting practice off of the blocks is part of the reason I'm swimming where I am now. My old pool was all shallow.

    I'm a happy little sprinter today. I've got my hour of pilates tonight which makes me too!

    Libertyville Meet is 10-25-09
    Swimming
    400 Free
    100 Free
    100 Breast
    50 back


    Yeah, you read those events right. I figure it'll be very entertaining for anyone watching 3 of the 4 and maybe even the 4th.

    Long Beach Meet is 12-4-09 to 12-6-09
    100 Free Friday
    50 fly & 50 Free Saturday
    100 Fly, 200 Free and 100 IM Sunday

    My food intake thus far is enteraing
    Grande Skinny Vanilla Latte
    Special K Chocolate Potein Shake
    Special K Chocolate & Peanut Butter Protein Bar
    Large bowl of Cocoa Puff with skim milk
    Lots of water

    I'm having a chocolate craving apparently ...

    Lunch will be:
    Turkery sandwich with lots of veggies, cheese and mustard
    Chips
    Apple slices
    Orange Juice (need my vitamin C)

    Snack & Dinner later TBD

    Updated October 8th, 2009 at 02:28 PM by FlyQueen (Adding food)

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  11. Lactate set today

    by , October 8th, 2009 at 12:26 PM (A comfort swimmer's guide to easy swimming)
    10/8/09

    SCY, Solo

    300 swim free
    300 kick choice
    (all on back alt dolphin/flutter by 50's)
    2 x 150 pull w/15 sec. rest: breathe 3 on #1, breathe 5 on #2
    (surprised myself by sticking to the "B-5" on #2)
    swim 6 x 50 on 1 descend to about 85-90% effort
    (2 each fly-back-free as drill/build by 25's)

    Now, the fun begins:
    6x around, all choice:
    {
    50 build on 1:30 (2:00 on fly)
    50 all out off blocks on 1:30 (2:00 on fly)
    50 easy on 1:00
    (did 2 each back-fly-free, easy 50 was all backfloat)
    (back and fly @ 33-34, free @ 29-30)
    }
    swim down 200
    --
    Total: 2300 yards

    I'm a little sore from this one.
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  12. Overslept due to Pages all night

    by , October 8th, 2009 at 08:47 AM (Mixing it up this year)
    I don't do well without sleep and last night was a bad one. With only 35 minutes to swim this morning I did the following sprint workout

    500 Free every 3rd 25 back
    8x25@:45 Free Kick every 3rd Fast held 25's
    100 Free FAST went 1:15
    8x25@:45 Free Kick every other Fast went 25, 24, 25, 25
    2x50@1:30 Free FAST went 35 and 35
    400 Free w/paddles & bouy EASY

    Total 1500 yards
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  13. Autumn in NY

    Today was an extremely dramatic weather day in NY. I went to masters practice from 7-830 AM. The main set was 16 x 100 free...
    4x 100 on 1:25 descend
    4x 100 on 1:20 descend
    4x 100 on 1:15 descend
    4x 100 on 1:10 descend
    I didn't descend the last 4 but managed to hold 1:06's

    Fierce winds and a full rainbow kept me company as i drove over the mtn to work. Twigs, branches, acorns, and leaves were flying all over the place and I had to make a small detour to avoid the debris.

    We lost power at the shop around 2PM and I arranged to meet Terry for a swim at our favorite lake. With the wind still howling, we were expecting to see white caps out there, but the wind direction was diagonal to its length, so it created these short rolling waves instead. I didn't time our 2 mile swim, but I did bring the thermometer.... still 58 degrees, no change yet this week. I did catch quite a chill when we exited the water and got hit with that wind... air temp was around 50. We changed into our riding gear and headed for the parking lot... down hill for 20 minutes... still freezing when I got into the car. I drove straight to a yoga class and it was half an hour later that i finally had feeling back in my hands and feet.

    Terry just received word that he can have a slot for a channel swim in sept 2010...same time I'm booked for. This is great news! Terry and I have been swimming together for almost 10 years now, and nothing is more motivating than having company to get through those long and cold (but necessary) days.

    I'm taking a day off from swimming tomorrow. I've been averaging 2 rest days per month.... got tickets to see Lucinda Williams tomorrow night and Steve Earle on friday.
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  14. I still swim...

    by , October 7th, 2009 at 10:46 PM (Elise's Fitness Fun)
    Haven't done it this week yet, but I will swim tomorrow. Also, I will make a decision this weekend on whether I will go to meet in Atlanta in December. Also, plan to figure out what events I want to be focusing on for the next 6 or 7 months.

    Run with Death Valley group today and did our usual 4 mile run full of of hills. It was a little warmish today and given that this is my third day in a row running, it didn't quite feel as easy to run 4 hilly miles as it did last week. Both of my legs in the upper thigh area are officially quite sore as I write this entry. Tomorrow's swim will be a nice change from the pounding on my poor body!

    Been doing quite a bit of reading about size, weight, and mass as it relates to running performance. I will say, I saw a big exception today. One of the guys in our group, a former DIV I scholarship basketaball player who at 39 stands 6'4" and weighs 205 blasted up that hill past everybody, including a pretty wirey guy in our group who is about 5'9" and 140 to 150. We usually sprint the hills and go really easy in-between, so nobody was holding back. I should note that there are some in the group over 40 that run sub-20 minute 5ks. Nobody could catch this guy today.

    Two guys I know that have enjoyed a long running career are not your typical super thin guys. Both are in their sixties, about 6 feet, and at least 170. One has been running 40 miles a week since the Vietnam War!
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  15. Wimping on Wednesday

    by , October 7th, 2009 at 07:56 PM (Swimming, Life, and Other Stuff!)
    I have been a wimpy swimmer since Big Shoulder's! I have been doing short practices, slower intervals, and taking more days off than normal. Some days I plan to swim, but when the time arrives I bag it.
    I have had a sore neck since mid-July. I was training hard for Nationals (1500 meters) and the Big Shoulder's follow-up. The good thing is a) I reached my goals in the 1500 and 5K b) I had fun and got to meet many of our cool forumites! c) I've come to the realization that I HAVE TO bi-lateral breath at all times in practice! (oh, I realize I need to kick more too!)
    When I bi-lateral breath on anything longer than a 150 I feel like I'm in oxygen debt. I guess the fact that I like distance repeats makes me seek the avoidance factor since I'm pretty good at forcing myself to do things I really don't want to do. I am hoping that a couple more weeks will put me in the comfort zone for longer swimming with bi-lateral. (sorry about this pitiful whining!)
    Todays solo workout-venue LA Fitness:

    *Warm-up 1,000 swim (alternating 200's swim/kick/pull/swim/kick)
    *5 X 100 IM on 2:00
    *5 X 200 Free on descending interval (4:00/7:45/11:15/14:30/17:30)
    *12 X 50 on 1:00 (first six IM strokes, last six freestyle)
    *very easy 100 backstroke cool-down
    3,200 scy (I feel O2 deprived w/the breathing work

    I'm going down to cook now. I'm feeling like doing some eggs/bacon/hashbrowns/and wheat toast......quick, painless, and tasty too!
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  16. Sarasota Y Sharks Masters 5:30 Workout -10/08/09 -SCY

    by , October 7th, 2009 at 05:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I will be away Friday. This is Thursdays workout, Friday is below. My error.
    There will not be a posting for Saturday's workout.


    SCY

    WARM UP:
    4 X 100 free 1:40
    3 X 100 IM 2:00
    3 X 100 free 1:30
    2 X 100 IM 1:45

    3 X 100 kick 2:10
    6 X 50 kick 1:05
    8 X 25 kick*fast,no board* :40

    4 X 225 IM 4:15
    Rotate 75 of each, IM order

    3 X 50 stroke 1:10
    1 X 50 easy free 1:10
    Swim it three times.
    Round 1 fly, 2 back, 3 breast.

    1 X 300 free 4:30
    4 X 50 free*fast* 1:00
    Sim the set twice.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y

    Updated June 29th, 2010 at 08:25 PM by RickMile

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  17. Dryland + Recovery Swim, Wed., Oct. 7

    by , October 7th, 2009 at 05:11 PM (The FAF AFAP Digest)
    Drylands:

    The back/shoulders were feeling a *little* sore from the weights yesterday. So I decided to stick to plyos and core work.

    bicycles, 2 x 50
    dead bugs, 2 x 25
    good morning darlings, 2 x 50
    long arm crunches, 2 x 50
    crunches on yoga ball, 2 x 50
    straight leg raises in captain's chair, 3 x 15
    (these are vastly easier than when done from a hanging position)

    jump tucks, 5 x 5
    split squat jumps, 2 x 10
    (jump to right leg, jump to left leg, jump to land on both legs)
    double leg bunny jump, 2 x 10

    (I did these plyos with low rep, but max intensity.)

    hip hinges w/12.5 DBs, 2 x 10 each leg
    (I am so much better balancing on my left leg ... noticed that in yoga too.)
    single arm push on double cable FM machine, 30 x 2 x 10, each arm
    (for some reason, the weight on the double cable FM motion machine seems much "heavier" than on the other two single cable machines)
    prone scapular scrunches w/handweights, 2 x 25


    Swim/SCY/Solo:

    Had a recovery/drilly type swim:

    Warm up:

    800 variety swim, kick, drill

    Hypoxic set:

    20 x 50 UW SDK w/fins @ 1:05 (1 breath at turn)
    odds = back
    evens = belly

    100 scull after #10 and #20

    Fly drill set:

    8 x 75, done as:
    25 easy speed fly working on streamline and breakouts + 25 easy DAB + 25 chest press fly drill

    100 EZ

    Total: 2700

    Hot tub, 10 minutes

    As I was sitting in the hot tub, a kid had an accident in the pool and it was closed down. I went to the pool a bit earlier than usual today, so I lucked out and didn't have my workout interrupted.

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

    Sprint Classic:

    I sent in my entries for the Sprint Classic today, and am "negotiating" attendance.

    50 back, 28.7
    50 breast, 35.9*
    50 fly, 27.5
    50 free, 25.9

    All 4 25s, times about what I did last year.

    * Hulk will say I'm sandbagging, but I still don't really believe I went a 34.1 tapered last year. That swim is therefore in the fluke category until I do it again.

    My transfer of affiliation will be effective then, so I am back to swimming for GMU.

    Other plyos/plyo info:

    double leg power hop with stepback lunge twist: http://www.realjock.com/article/757/

    box jack, http://fliiby.com/file/396630/lxbvinp6on.html

    scissor lunge, http://fliiby.com/file/411979/vxl2lso4hy.html

    http://www.man-health-fitness-soluti...exercises.html

    http://books.google.com/books?id=8k-...imming&f=false

    http://www.kewego.com/video/iLyROoafMNBb.html


    Here's a good pic of a rack chin or rack pull up. I really like these. I haven't attempted to do them with a barbell though.

    Updated October 7th, 2009 at 11:45 PM by The Fortress

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    Swim Workouts , Strength Training and Dryland Workouts
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  18. 3 days in a row!!!! Wednesday October 7, 2009

    300 swim
    200 drill choice
    200 pull (I skipped this)

    2 x (450 on 7:00 10 x 50 on :40 3 x 150 pull on 2:10 50 EZ)

    I missed the first 450 on the first round. Then made the first 3 x 50 on :40, skipped the 4th and went to 25s fly on the :40, 3 x 150 pull on 2:10. I hate pulling, it is the devil end

    The second round I totally miscounted and didn't do a 450 ... not sure what I did maybe a 400? Did 10 x 25 odds free, evens fly with 15m drill. Did the rest.

    Did a total of a 100 c/d and have had major lactic acid build up this morning. Definitely needed to cool down more. Oh well!

    Taking tonight off since (like I have all this week) to get healthy and save up for the double of swimming/pilates tomorrow. Contemplating an early am run on Friday since I'll be jetting off to visit the bad girls on Saturday.

    As of now 6 events for the Long Beach Meet are:
    50/100/200 Free
    50/100 ( ) fly
    100 IM
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  19. All I needed was some Mr. Bubble and Rubber Ducky...

    by , October 7th, 2009 at 12:39 PM (A comfort swimmer's guide to easy swimming)
    The freakin' pool was 89į this morning.

    , , and double !!!


    SCY with Carrie

    300 swim free
    100 swim back
    200 drill choice (did IM drill)
    200 pull breathe 3/5 by 25

    swim 500 free smooth on 8:00
    (went 7:25)

    go right into...
    swim 10 x 25 stroke choice on :40 FAST, do the odds one stroke, and the evens another.
    (fly on odds, ave 18-19; back on evens, ave 19-20)

    and then go...
    pull 3 x 150 free on 2:30 descend 1-3
    (went 2:05->2:00, buoy only)
    50 easy

    kick w/board, no fins;
    8 x 75 w/20 sec. rest, middle 25 fast
    (did 1-4 flutter w/board, 5-6 flutter on back, 7-8 dolphin on fast 25. On 5-8, 8 sdk off each wall)

    swim down 250 nice and easy
    --
    Total: 2900 yards
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  20. Wednesday OCTOBER 7th, 2009

    by , October 7th, 2009 at 12:12 PM (Ande's Swimming Blog)
    Wednesday OCTOBER 7th, 2009

    legs a little sore

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    57 Days till Long Beach

    Weights
    bench press 8 x 135 5 x 195 2 x 205
    lat press 8 x 40 8 x 45 8 x 50 8 x 55
    lat pull 8 x 167 6 x 207 4 x 215

    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    dove in around 6:35
    Swam with marcio, ned & mike
    beside jon Nate, paul, tyler, mary & chris

    WORE briefs

    Warm-up
    400 fr
    300 br
    200 bk
    100 fl


    Main Set

    10 x 50 fr on 35

    500 fr
    went 5:54

    8 x 50 br on 43

    500 fr
    went 5:35

    6 x 50 bk on 40

    500 fr
    went 5:27

    4 x 50 fl drill on 40

    put on B70 legs

    500 fr strong
    went 5:17

    100 easy

    20 x 25 k
    odds fast on 20
    evens easy on 30
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