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  1. Not a rest day in the Pyrenees of New York

    I went to the 5:30 AG LCM workout this morning. I was a little sleepy because I had stayed up last night attending the Varese festival at Lincoln Center (Mr. Addict was part of a baritone chorus featured in one piece), but I was somehow also still energized from the amazing music I heard. It was a good thing I still had all those rhythms banging around in my head, because I needed something to keep me occupied during today’s loooooong freestyle set. Here’s how the workout went:

    600 lcm warmup

    400 kick w/ board (alternated FR/BR)

    Mountain x 3 set:
    50 FR
    100 FR
    150 FR
    200 FR
    150 FR
    100 FR
    50 FR

    200 FR
    300 FR
    400 FR
    300 FR
    200 FR

    400 FR
    600 FR
    800 FR
    600 FR
    400 FR

    [We were supposed to keep our stroke long and relaxed going up each mountain, then go faster on the way down. Alternate-side breathing was also strongly suggested. I did fine with both of these on the 1st mountain. On the 2nd, I rewarded myself with 100m of BK during each swim (one 50 at the end of each half of each distance), which helped me keep count and kept my interest up. Time constraints prevented even the undaunted folks in my lane from finishing the 3rd (HC) mountain—I spent the first part of that set having a stretching break, then put on my fins and switched to kicking for the rest, and lost count of how much we actually did. I did think about working my turns throughout this set and even practiced a little dolphining off the walls—I figured anything that meant fewer strokes for my arms was all to the good.]

    100 warmdown

    During today’s workout I kept thinking of Chaos’s inspiring Catalina swim and of my friend Cristian who completed a successful Channel swim this week. They both achieved amazing feats, and thinking about their 15+ hour swims helped remind me that a straight 800 lcm is really not anything to whine about!
  2. No Clock, No Sets just EASY

    by , July 21st, 2010 at 08:39 AM (Mixing it up this year)
    My Happy Birthday to myself was an easy swim. No speed, No expectations, No sets, just swim.

    50,100,150,200,250,300,350,400@:05R Free
    500 Free kick w/fins easy
    600 Fly drills w/fins as 50 rt arm/50 lt arm/ 50 skull drill/50 kick
    400 Free w/snorkle
    200 Free EASY

    Total 3500 meters
  3. July 19-20, 2010

    by , July 21st, 2010 at 01:59 AM (Swim like an Orca, but faster !)
    Aquasol Monday

    50, 100FR, 200IM Drill, 100K, 50BK, 100K, 50BR
    The weekly 50 minus 5 set (last week it was on 1:15)(750/1400)
    10x75FR on 1:10 (1:00) next week it will be on 1:05, coach wants to get me to "on 1:00" to prepare for 2 meets in August.

    6x50 BK drill catch-up on 1:15 (1:00)
    6x50 BK K with fins on 1:00 (:35)
    6x50 BR Pull w/pull-buoy (kicking with the buoy) on 1:00
    6x50 BR Swim on 1:00
    6x50 Stanford drill on 1:00(3 fly n/b, free, 2fly n/b into wall repeat..)
    6x25 Fly on :45
    Mono Kick(400/3600)
    4x100 fly kick on side w/monofin on 2:00 (1:30)
    200 cool
    Normal we have some variation of 200's.

    My mornings are a 15 minute Pilates/traditional workout.


    Warm 400 (FR's and IM)
    Some 500's
    500 FR 6:30 w/ snorkel
    500 P 6:30
    500K Massive cramp from foot to hip Ouch!
    needless to say the kick set went really slow!
    10x25 UW SDK on :35
    Treading water 1:00 on 1:00 off. More like 6 minutes on trying to learn how to alternate breast-kick vertical, never did that before.
    Did some cooling off to total 2200 today.

    I must remember not to consume a Pure Sport drink (found more stashed away, arg...)with lunch (chemical imbalance in the afternoon) this is the second time I did this and I felt really weird, my muscles were shaking.
    I'm ok if I have one an hour before w/o, but then I just feel like lead, a heavy feeling...
  4. Vexed, Tuesday, July 20

    by , July 20th, 2010 at 11:31 PM (The FAF AFAP Digest)

    60 minutes aerobic



    I am vexed. I was forced to take 2 days off entirely and 3 days off swimming due to a variety of circumstances. And collectively, they probably amount to a pile of excuses. (But Mr. Fort going to the emergency room again for another bike accident was not pleasant and he is seriously banged up.) I was all set to head to GMU for practice tonight, but the forecast was for thunderstorms and it appeared about ready to burst any minute. I didn't want to do a hour+ drive for nothing, so I did an hour on my bike instead. Big mistake! The storms never came. The only time I can swim tomorrow, with my kids' schedules, is during the psycho camp time. Hmm ... I am, unfortunately, not as happy in my semi-enforced laziness as Patrick and Elise. I wish I could get into a solid routine.

    I usually love summer, but the oppressive weather is putting a major damper on my spirits. I had to engage in retail therapy today to counteract this issue, if even in a very short lived way.

    I got my USMS Swimmer mag today. Any news?

    Off to watch the end of the TdF.

    Meat loves beware:

    Updated July 21st, 2010 at 11:18 AM by The Fortress

  5. 7/20/10 frustration

    So Monday I took off from the pool because when I woke up monday morning I had jacked up my neck and shoulder while sleeping. Was so bad I could not even turn my chin to either shoulder, could just look ahead. Today I was feeling little better and went to the pool only to find it was closed because of some type of lifeguard training. I did my P90x then jumped in my pool and splashed around for about 45 minutes.

    Im getting concerned with this P90X. When I started my weight was 180, im now 184. Been at it just for a week. My eating is the same and my training is the same. Only thing really different is im not running 6 miles every other day now. Guess the question is, why the hell is my weight going up. Im assuming im adding some muscle mass, but to me I feel strongest in water when im around 175. Although I do feel stronger, I do not want to put on more weight. I felt strong with what I was doing before p90x. I will give it another week and see what happens, but if weight continues to climb think I will go back to my own personal training that works for me.
  6. Tuesday, 7/20/10

    by , July 20th, 2010 at 02:15 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    300 swim
    (did 150 free/150 back)
    6 x 50 ds 3 3/1:00 3/50
    (all free; 45->40 both times through)
    6 x 25/30 strong
    (1-2 free, 3-4 back, 5-6 fly )

    Kick - No Fins
    1 x 200 IM/20 sec rest
    8 x 25/45 FAST
    1 x 200 IM/4:00
    6 x 25/50 FAST
    1 x 200 IM/4:00
    4 x 25/55 FAST
    1 x 200 IM/4:00
    2 x 25/1:00 FAST
    (On IM: everything but back w/board)
    (On 25's: alternated free and back, times were around 23-25 on free, 25-27 on back)

    Swim with Fins
    1 x 300 Free/20sr
    2 x 200 IM/15sr
    (3:30 on these, breast was with dolphin kick)
    3 x 100 Strong Back/10sr

    Warm down
    50 easy free

    Total: 3200 meters

    Updated July 21st, 2010 at 12:27 PM by poolraat

  7. Sarasota Y Sharks Masters 5:30 AM Workout -07/21/10

    by , July 20th, 2010 at 02:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:45
    4 X 150 2:45
    1 X 200 build to fast

    8 X 50 1:00
    25 fast/25 easy

    3 X 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 easy swim

    2 X 50 build 1:30 1:15
    1 X 50 @ 100% 1:30 1:15
    4 X 50 build 1:30 1:15
    1 X 100 @ 100 % - -
    Twice through, break between rounds.
    Round 1 is stroke intervals left.
    Round 2 is free, intervals right.
    Swim the 100 in each round starting from the blocks.

    4X{start-turn-finish drill

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  8. Tue Jul 20th 2010

    by , July 20th, 2010 at 01:37 PM (Ande's Swimming Blog)
    Tue Jul 20th 2010

    Subscribe to Ande's Swimming Blog

    swam Sat Jul 17,
    did not swim Sun Jul 18
    Swam Mon Jul 19 did around 1200

    Whitney Coached
    6:30 TO 8:30
    Austin UT Swim Center div well
    swam with tyler, larry, mike, chris, ned
    wore a brief
    dove in at 7:05

    SNAKES, pool set up with 10 lanes
    do one length in each lane
    did 2 snakes so that's 1000 then
    did 300


    assigned 15 x 100 on 2:15
    1) 25 fast 75 easy
    2) 50 fast 50 easy
    3) 75 fast 75 easy
    4) 100 fast for time
    5) 100 easy

    1 & 2 mod
    skipped 3
    pushed 4 & went 1:01
    5 easy
    6 easy
    skipped 7 & 8
    kicked 9 went 1:17
    10 easy
    11 easy
    12 skip
    13 dove 100 fr went 1:00
    100 easy

    2010 MEETS:

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
  9. Felt like the blob

    by , July 20th, 2010 at 08:30 AM (Mixing it up this year)
    Just had no energy today but was pleasantly surprised by one set.

    5x200@3:40 Free could barely make these
    6x100@:05R Back kick drills w/fins alternate streamline/fashion model/partial recovery these just didn't feel good at all
    500 Free kick w/fins every 3rd 25 80%
    5x200@4:00 as 100 Free/100 Back w/paddles & bouy went 3:30, 3:28, 3:19, 3:16, 3:09 where did this come from this was faster than I could do the free only
    4x100@:05R Free as 50 drill/50 swim

    Total 3500 meters
  10. My Tough Experience in Sport

    Please check my official website with regarding my story....
  11. July 18 & 19

    by , July 19th, 2010 at 11:42 PM (Elise's Fitness Fun)
    Hit the Y weight room late in the afternoon and did a 2 mile run: 2 minutes easy, 1 minute hard. Followed up the run with a quick dryland workout as follows:

    2 sets of 10 push-ups with Bosu ball

    2 sets of 100 bicycles

    2 sets of 15 back extensions

    2 sets of 10 x 10 hammer curls

    Early in the evening, did a 16 mile bike ride. Did a few 45 second surges on the flats getting it up to between 27 and 30 mph.

    Today did a 3 mile easy run on the road in the later afternoon.
  12. Monday, 7/19/10

    by , July 19th, 2010 at 06:13 PM (A comfort swimmer's guide to easy swimming)
    SCM, solo

    Warm up
    200 Swim
    16 x 25/30 IM order 25 Drill - 25 Swim

    4 x ( 50 smooth - 50 build - 50 fast)
    on 1:00 with fins and paddles
    (All free, was around 40-42 an the 1st, 37-38 on the 2nd and 34-35 on the 3rd)

    Kick with fins
    4 x (50 moderate - 100 fast)/20sr
    (free w/board, was around 55 on the moderate 50, 1:40 on the fast 100's)

    15 x 50/55 - 2 easy - 3 fast
    all free on the easy ones, free on the first 2 rounds of fast ones times ranged from 38-41, back on round 3 times were around 44.
    3 x 50/1:00 easy

    2 x 100/2:30 Moderate
    2 x 50/1:15 Stronger
    (2:15 on the 100's, was 1:01-02 on the 50's.)

    Cool down
    4 x 50/1:00 easy

    Total: 3200 meters
  13. Key Malfunction Monday

    by , July 19th, 2010 at 05:27 PM (Adventures in Swimming)
    Lightning must have messed the computers up at the pool. Our pass key's failed to work.
    And of course about 15 people had showed up and
    1 new swimmer.

    So I went to the Y and swam by myself for about
    40 min...

    Warm Up
    300 Swim
    200 Kick
    200 Pull

    3 x 100 Descend
    Did this 3x
    Started each set a little faster than the last.
    :20r on all....

    Warm down 200 or so..
  14. Hangover Saturday

    by , July 19th, 2010 at 05:03 PM (Adventures in Swimming)
    I'll admit, I drank a little tooooo much
    friday night. And Since I have the key's I had to
    show up for practice.

    Swam (sort of) with the Sharks (LCM)
    Coach Alex

    4 x 200 SKPS (Swim Kick Pull Swim)

    6 x 100 odd's Fly/Back, evens Breast Free :15r

    6 x 50 Build :15r

    6 x 200 :15 or so rest, pace the 1st five, hard on 6

    2 x 300 Kick (We did 3 x 200)

    Cooled down for the rest.
  15. Sarasota Y Sharks Masters 5:30 AM Workout -07/20/10

    by , July 19th, 2010 at 04:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:20
    2 X 100 1:45 1:40
    4 X 50 faster 1:00 :55
    Twice through. Round 1 intervals left, round 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    50's: 4-6 are 25 fast/25 moderate

    1 X 100 easy swim

    4 X 100 free 2:00
    #1 25 fast/75 easy
    #2 50 fast/50 easy
    #3 75 fast/25 easy
    #4 100 fast

    2 X 100 swim down 2:10

    4 X 100 best stroke(no free) 2:30
    Variable speed, same as freestyle 100's.

    2 X 100 swim down 2:10

    5 X 50
    blocks, 25 sprint and turn/25 easy

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  16. PANE and MLE, Others to form alliance; Thorpe as spokesman?

    by , July 19th, 2010 at 04:24 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    They [noodlers] do seem to have a bitter hatred for actual swimmers.... perhaps that's grown out of the fact that some of them just can't do anything more athletic than that? (Not to say it’s not athletic, but I would venture to guess swimming is harder)

    --Post by
    [ame=""][B]bzaks1424[/"]U.S. Masters Swimming Discussion Forums[/ame]

    That's for sure, especially in my case! Those noodlers made my life a living hell! And, I truly believe that a big part of it was exactly what you stated. I think they resent the fact that I'm younger, more athletic,
    can actually swim,and, worse yet, can swim butterfly. I really think I was the victim of their insecurities, jealousy, and resentment. Even still, swimming DOES make me happier! There is no way I'm letting the noodlers get me down!

    --Post by
    [ame=""][B]ElaineK[/"]U.S. Masters Swimming Discussion Forums[/ame]

    on “Does Swimming Make You Happier” thread:
    [ame=""]Does swimming make you happier? - U.S. Masters Swimming Discussion Forums[/ame]


    I think my fellow posters and closet sufferers of noodle prejudice or noodlism need to reserve judgment.

    I will stipulate that PANE, or the Professional Association of Noodle Exercisers, is
    not taken all that seriously in the sporting world, and indeed its bid to become an exhibition sport at the London Games remains a long shot at best.

    However, the sport's reputation may be changing.

    I have it from highly reliable sources that Heather Turnipseed, executive director for PANE and wife of Michael Turnipseed, PANE's CEO-for-Life, are now involved in serious negotiations with MLE (Major League Eating), IFCE (International Federation of Competitive Eating), and AICE (
    Association of Independent Competitive Eaters—“Home of Picnic Style Rules”) to form a strategic alliance/new sports league featuring a fusion of the two fastest growing fitness activities in the US today: noodle aquacize and high-speed hot dog ingestion.

    Executing a flawless backstroke up-the-lazy-river lollagag. It looks easy, but I can assure you it's anything but!

    You try wolfing down dozens of dogs while a hostile crowd yells, Choke! Choke!

    Your humble narrator, it should be pointed out, probably deserves at least a little credit for this new sports league if, indeed, it does get off the ground, promising to give legions of obese aging American's a new venue for athletic competition.

    The rough sketch by Jim Thornton which is on the cusp of launching a whole new Wide World of Sporting Ecstasy and Agony.

    Insiders tell me that PANE and the Hormel Corporation have jointly developed a gigantic, swim noodle/hotdog for use in a new highly telegenic biathlon.

    The giant hot dog, or Frankenfurter, has aspects of both the conventional dog and the recreational noodle. It is made of Styrofoam and pig snouts ground into a fine slurry, then congealed with sawdust collected from the abattoir flooring in a process dating back at least as far as Upton Sinclair's
    The Jungle.

    It's been a while since I read this book, but I am pretty sure this cover art depicts some kind of Slavic fellow wrestling a cow that he thinks is trying to cheat him.

    Competitors in the new duathlon will first execute a series of complex noodle aerobics maneuvers in the pool before quickly moving--either by ladder or hydraulic hoist--to dining tables set up on the pool's perimeter. The first to polish off his or her noodle will be declared the winner, provided, of course, that drug testing reveals no PEDs such as abnormal ghrelin levels and/or leptin suppressants.

    Besides large purses for victory courtesy of Avandia, Alli, and Olive Garden, the new league is likely to attract huge attention if superstar Ian Thorpe decides, as expected, to go pro next year.

    The Thorpedo in swimming shape then, and Noodle Eating shape now.

    Clearly, the biggest worry that league supporters now have is that Competitive Noodling will become so popular with world-class lallygagging face stuffers that the average person who now participates just for fun might become too intimidated to continue.

    To remedy this, United States Masters Swimming is considering adding a Noodle Eating division and using some of its more popular spokespersons to give clinics around the country.

    Nothing, of course, is certain in this unpredictable world of ours. But stay tuned. The following duo could soon be coming to a Noodle Swmorgasbord near you!

  17. Playing with speed

    I went to the early-morning lcm workout at Asphalt Green. Here’s how it went:

    700 lcm warmup

    400 FR speed play: 6 stroke cycles slow, 6 stroke cycles fast for 1st 100; 5 slow/5 fast on 2nd 100; 4/4 on 3rd, and 3/3 on 4th [I liked this—it really made me think about where I was generating power from each time I switched from slow to fast, and how increasing tempo helped increase power, as well as the other way around]

    6 x 100 @ 2:20, done as 2 x (75 FL + 25 FR; 75 BK + 25 FR; 75 BR + 25 FR), with ST= long and relaxed, FR =sprinting [my lane only made it through 5 of these]

    2 x 50 FR Sprint @ 1:30 [37, 36]
    100 easy
    4 x 50 FR Fast @ 1:30 [held 38-39]
    200 easy
    8 x 50 FR Fast @ 1:20 [I did odds sprint, evens moderate. I went in the back of my lane and so just got my time to the flags (too many people to get to the wall): 34, 32, 32, 32]
    400 easy [300]
    4 x 50 BR fast @ 1:40
    200 easy
    Then I skipped the last 2 x 50 Fast + 100 easy because my body had had enough fast swimming for one day!

    100 warmdown

    Our coach, Craig Keller, leaves for Sweden at the end of this week to coach USMS swimmers at Worlds, then is headed to Puerto Rico for nats. I think I’ll see him again about a week before I go to Zones, so I’m trying to get all the good advice I can from him this now! I think we will have a substitute coach coming in from out of town to handle workouts during his absence. If anyone reading this is Worlds-bound, I hope you enjoy Craig’s great knowledge and enthusiasm. It sounds like you will have tons of fun there!

    I have to figure out what to swim at Zones. I’d like to do 50 FR/BK/BR, 100 BK/BR, and 200/400 IMs. The only back-to-back events among those are the 400 IM and 100 BK, but that’s a pretty tough one. I could just drop the 400 IM notion and give myself an easier schedule.

    On the swim-every-event front, between the Middlebury and Wilton meets I”ve already swum the following LC events this summer: 100/200/400/800 FR, 50/100/200 BK, 100/200 BR, 50/100/200 FL, and 200/400 IM. I’m ok with skipping the 1500 FR this season, and will definitely get in the other 2 events—50 FR and 50 BR—at Zones. If all goes as planned, I’ll also get in 1M and 2M open-water swims this summer. That’s a happy-making amount of racing, and has helped keep my interest up in training.
  18. Back to normal or 3 weeks to Puerto Rico!

    by , July 19th, 2010 at 08:26 AM (Mixing it up this year)
    Back was really hurting today. And the answer is Butterfly... What does Donna do when her back hurts?

    400 Free
    300 Free Drill
    200 Free Kick Drills
    100 Free

    500 Free Kick w/fins as 50 easy, 50 moderate, 50 hard, repeat
    5x200@4:00 Fly as 50 rt arm/50 lt arm/50 kick/50 swim fast felt good!
    500 Free w/paddles, bouy and snorkle concentrate on distance per stroke
    4x100@1:45 Free
    100 Free EASY

    Total 3500 meters
  19. 7/18/2010 workout

    I decided to take yesterday off from the pool and do other things a little more fun. Went golfing with my 12yr old son, then we went and saw the movie Predators. My body has been feeling banged up so a day off from the pool is what I needed. I have 2 long course meets left, one next week on the 24th and one the following weekend on 7/31 & 8/1. I decided I will start doing a little mini taper and slowly cutting back some in the pool but still plan on doing p90x

    25yard pool
    500 warmup
    10x 50's @ 50 drill/swim
    500 25 kick/25 swim

    Main sets
    4x50's fly @ 1:00, cruise held 30's
    1x100 fly @ 2:00 fast, did 58
    4x50's back @ 1:00
    1x100 back @ 2:00 fast, did 1:05
    4x50's breast @ 1:00
    1x100 breast @ 2:00 fast, did 1:15
    4x50's free @ 1:00
    1x100 free @ 2:00 fast, did 56

    10x50's @ 1:00 25underwater/25 fast

    3x300 pull free @ 4:00 decend, 3:25, 3:15, 3:07

    6x50's free build the 50 @ 45

    8x25's fast fly @ 30

    200 warmdown
    4,800 yards
  20. Two pools for the price of one

    And that price was pretty low to start with. I swam at Riverbank State Park this morning, where the lap swim admission is $3. During the summer, the outdoor 25-yard pool is open, as well as the 50-meter indoor pool. That works out to only 4 cents a yeder! (Does anyone have a better term for combined yards and meters? Martyrs, perhaps?)

    I started out indoors and did the following solo workout:

    1000 lcm warmup (400 swim, 200 kick, 200 pull, 200 drill/swim IMO)

    6 x 150, odds FL/BK/BR, evens BK/BR/FR, @ 3:00

    8 x 50 kick w/ fins, odds FL fast, evens flutter easy while practicing 45-degree balancing

    Then I moved outdoors and did the following warmdown in the sun (it takes awhile for the sun to reach this pool in the morning—during early lap swim times the entire outdoor pool is in the shade, then gets sunny lane by lane).

    8 x 50 scy FR warmdown

    About 400 yds of drills and play [I was being mesmerized by the play of the light in the water, and didn’t want to get out, so kept on inventing more things to do.]

    Altogether, that made 3100 blissy yeders.

    As I was stretching afterwards, I was amused to watch a fairly serious triathlete guy and girl practice their handstands in the water after finishing their workout. Outdoor pools bring out the child in everyone.

    Later this morning after watching the TdF, Mr. Addict and I went over the Y for a rowing workout:

    7-minute warmup
    3-minute easy row
    6 x (2-minute hard piece, 3-minute recovery row), desc. 1-3 and 4-6
    7-minute row-out
    3-minute easy row

    My goal was to go under 2:15, 2:10, and 2:05 on each of the sets of 3 descending pieces, and I managed that: 2:13.9, 2:08.7, 2:03.7, 2:14.8, 2:08.7, 2:03.4.

    I thought about taking a dip in the Y pool post-rowing just for the sake of swimming in 3 different pools in 1 day, but I decided to go home and have lunch instead. I did see one of my old swim pals I hadn’t seen in a while who was lifting weights, and was glad to get to chat with him for a bit.