Mon Nov 26, 2012 4 days till SCM meet Entered: 1, 2, & 4 IM, 50 bk fr br & FL, 1fl, 4 & 8 fr, plan to do a few relays and probably drop the 4 free Swam: Thu, Fri, & Sat but not sun feeling good, took it easy, did several sprints Lifted: Wed Slept in a little today Whitney coached 5:00 - 6:30 dove around 6:00 SCY UT Swim Center north end main pool Swam with Mike, Tyler, Ned, & Korey beside Larry, Gull, Sloan, Keith, David, & ?? Keith pulled a 600 in 6:16 Warm up missed it Main Set warmed up did a few 25's easy speed swim and kick Might drop by noon for a little more Next Meets: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 UT Austin, TX
Swam w/ Meredith, Aundrey, Ray, Dave, Dave, Dave, Roger and Danny. It is Meredith's last day as she gets ready to taper for state. SCY 600 Warm up 125 IM/125 Free - 2:00 125 IM/125 Free - 1:55 125 IM/125 Free - 1:50 125 IM/125 Free - 1:45 125 IM/125 Free - 1:40 125 IM/125 Free - 1:35 100 IM/100 Free - 1:30 100 IM/100 Free - 1:25 100 IM/100 Free - 1:20 100 IM/100 Free - 1:15 75 fly/back/free /75 Free - 1:10 75 fly/back/free /75 Free - 1:05 75 fly/back/free /75 Free - 1:00 50 back/50 free - :55 50 br/50 free - :50 50 fly/50 free - :45 50 fly/50 free - :40 50 free/50 free - :35 25 back/25 free - :30 25 fly/25 free - :25 25 fly/25 free - :20 150 Easy 5 x 100 kick - 2:00 descend (I did IM - 1:45, 1:40, 1:38, 1:36, 1:35) 100 Easy 24 x 25 - :40 * 1-4 kick * 5-8 fly, no breath * 9-12 IM Order * 13-16 free, no breath * 17-20 Fly, hard * 21-24 SDK w/ fins 200 Cool down (5550 Total)
I have never taken more than 2 days off at a time this is a first. When I first got in my right shoulder, left elbow, right knee and bad back were all painful. After the warmup I was actually feeling much better everywhere except the lower back which is always a problem. 500 choice 3 x (3 x 50) R1 = 25 scull + 25 torque drill @ 1:15 R2 = 50 tempo kick @ 1:15 R3 = 50 swim, descend to 200 pace @ 1:00 went 47, 44, 39 100 EZ 8 x 25 burst + cruise, fast hands drills @ :45 100 EZ 8 x 25 burst + cruise, kick @ :45 100 EZ w/zoomers Back: 25 AFAP + 75 EZ 50, broken + 150 EZ 75, broken + 175 EZ 100, broken + 150 EZ R1 = break for :10 @ every 25, the 75 & 100 are @ 100 pace held :18's on the 25's w/zoomers Free: 25 AFAP + 75 EZ 50, broken + 150 EZ R2 = break for :15 @ every 25, the 75 & 100 are @ 100 pace held 15's on the 25's 250 EZ Total 3050 yards
After the nearly week-long food binge I stepped on the scale at the Kenosha Y this afternoon (we flew into O'Hare this morning and pulled into town just after noon)... And I somehow lost two pounds this week! I did one last swim, 3K continuous, at Deep Eddy yesterday morning. Air temps in the 50s, water 70, sunny and bright... felt wonderful. The last outdoor swim for a while for me. I decided to go to the Y this afternoon (after the Bears game) to decompress. The long flight left me feeling tight; I thought about skipping today, but thought better of it. By the time I got in the water I had exactly 44 minutes before they closed the pool. So I just did a lot of drill work: 2400 yards total. Warm-up: 100 free 100 breast 100 back 100 free w/ fins 100 kick w/ fins/board Drills (w/ fins): 100 spear 100 shark tail 100 sail 100 corkscrew 100 back kick 200 side kick series 100 kick w/ board 5 x through: 100 pull 100 free (hard) Cool-down: 100 br The scale, post-swim, was very generous to me. I think I did a lot more walking in Austin on top of my swimming regimen... maybe that helped reduce the "bottom" line. But I'm encouraged.
w/u 200 100 k 200 main set 4 x 150 4 x 50 k 4 x 100 4 x 75 k 4 x 200 200 c/d Did 3K during lunch. The pool was not packed so swimming wasn't too bad. this is my third straight day of swimming. I did an experiment with the 100's the first 100 i did just under 1:00. did the second two sets as active recovery. did the last one all out and got :57. I almost bounced off the wall as I tend to slow down as i approach the wall. This is a PR for me in my 30's. Just 8 more miles until i reach 100 for this year. Next year i am shooting for 150.
First of all, a very belated Happy Thanksgiving 2012 for all my viewers: I ate, of course, the Traditional American Thanksgiving Feed on Thursday, followed by the Traditional American Thanksgiving Leftover Feed the moment I woke up for breakfast on Black Friday. And the gluttony has not taken more than a few moments rest ever since. I am becoming a bloated monstrosity. Last night, for example, I went to the local Bottom Dollar store and found a good price on center cut pork chops. The smallest package I could find, unfortunately, contained four of these beauties. I do not like leftovers when it comes to the other white meat, so I grilled and ate four of these: and washed them down with some fizzy water and a whole avacado. Then I went to see Skyfall with my teammate Ben Mayhew and Liam White, son of our other teammate, Bill White. Liam is a boy genius and computer wizard about whom I will soon be writing more TERRIBLY EXCITING SWIMMING TECHNOLOGY DEVELOPMENTS LIKELY TO REVOLUTIONIZE THE WAY YOU WASTE TIME ON YOUR SMART PHONE!!! Anyhow, at the movie theater, I purchased a box of Dots: in the only size available. I gave Liam most, though I concede, not all of the green ones, and ate the rest of the Dots myself. Thanks to the way they calculate grams of sugar on the size of the box, it seemed at first that perhaps I had not done myself too much diabetes-inducing damage. But then I realized that they were talking about grams of sugar per serving, of which there were actually five servings in the box. Bottom line: as a chaser to my four grilled porkers and avocado, and as a prelude to my later beers and Klondike bar, I had inadvertently consumed 105 grams of sugar, somewhat more than the 25 grams per day recommended for men. I will leave unspecified my breakfast and lunch preceding the Pork-Avacado-Dots main meal of the day, but suffice it to say, I didn't starve myself. All of which circles me back to why this has relevance to my swimming and, for that matter, the Archimedes Principle. To wit, I am becoming so bloated with fat and plumptitude that I greatly fear my recent swimming accomplishment (i.e., that first ever individual All American rating: still not absolutely guaranteed, but looking ever more cautiously optimistic as Dec. 1 hustles towards us!) might be my last one. Partly because I must move so much additional fat-weight through the water. And partly because the sheer bulk of me is displacing so much water from the pool itself that there might not be enough left to actually swim in. All of which further circles me back to my Happy Thanksgiving card, photoshopped by my friend, Bill Robertson, who years and years ago similarly photoshopped a picture of me grilling a monkey in the jungle for use as my annual Christmas card. (Do not worry! I shall post this when the time is right!) Anyhow, the creature I appear to be eating in my Happy Thanksgiving card is a muskrat, trapped and skinned by Dan E., a carpenter who does a lot of work for my wife and me at out Bed & Breakfast in Western, PA: https://www.airbnb.com/rooms/789499 It occurred to me that maybe I could shed a few pounds if I went on the Modern Paleo Pittburger Diet™, eating only things like muskrats and pine cones that I can harvest on my own from the Western PA hinterlands. Muskrat in water Muskrat in truck Muskrat in me belly So far, unfortunately, I haven't managed to make the switch. But looking at these last two pictures on a regular basis has helped put me at least slightly off my Traditional American Feed Diet. And I hope, perchance, they will do the same for you! If you get a chance, please check out my new actual blog, where I am hoping to slowly archive many of my published magazine stories over the years. There are already a couple entries up that have swimming articles available for free .pdf downloads: http://byjimthornton.com/2012/07/05/...ters-swimming/ http://byjimthornton.com/2012/09/22/...h-ryan-lochte/ I would be thrilled if any of you out there would consider "subscribing" via RSS to my new blog, known simply as ByJimThornton: http://byjimthornton.com/ I'm hoping it might one day prove to be a poor man's pitiable pension plan, cranking out revenue via page view advertising in the neighborhood of $3.25 per month. I am definitely going to need the money when the Modern Paleo Pittburger Diet™ inevitably fails and I end up--as we all know I shall--in The Nursing Home For Dot Addicted Fatties™.
Was missing Brooke today - he's still in the hospital after being hit by a car while on his bike. Went to see him after swimming, but "No Visitors" Looks like the recovery is going to be a long one. Swam with Peter, Bob, and Mary. Did less yardage, but worked it hard. I was tired at the end. 3x100 Free on 1:35 2Times thru 3x200 Free Descending on 3:30 (2:45, :40, :32 and 2:43, :37, :33) 2x50 Back 3x100 Free on 1:30 (1:17, :17, :15 and 1:17, :15, :15) 4x50 Back 100 Fast (1:12 and 1:13) 3 Times thru 4x50 Kick on :55 200 Free w/Paddles on 3:00 ( 2:37, 2:32, 2:37) 6x100 BAck w/paddles on 1:30 (1:22, :25, :21, :21, :21, :19) 200 Easy 4900 yards 95 minutes
@ Gym: 20 minutes RC exercises 20 minutes foam rolling/stretching 1000 EZ SCM ++++++++++++++++++++++++++++ Whew, my shoulders were fatigued after yesterday's workout. It was 750 race pace + 16 bursts, so a hard speed workout. I'll take tomorrow off. Then it's taper time next week! Good thing this is a busy time of year; it takes my mind off the fact that I'm being lazy and fat.
We had Wednesday and Thursday off from practice this week, apparently so we could prepare to stuff ourselves, and then attempt to work it off afterward. It was a nice break from the pool, and I did take a break. But when practice time returned last night, it was definitely a kick in the pants! Head Coach John is out somewhere with his family, so we got to have our workouts with the assistants this weekend. Not sure if that was going to be good or not? =============================== Friday, 7:00-9:00pm (with asst. coach Anne) We had a visiting swimmer from Tacoma Swim Club, 16 year old Whitney, who stayed pretty close behind me for most of the workout...just enough that I couldn't slack off a bit. Warmup: 8 x 150 Choice @ 2:30 (did Free) consistent 1:47s 8 x 25 Stroke Fast @ :30 (did Fly/Back by 25s) 100 EZ Free (1500/1500) Main Set (getting right to it): 5 Rounds of: 400 Free @ 5:00 (shoot for 4:40s or under)100 Free relaxed @ 2:00my times by round: 4:35, 4:35, 4:34, 4:37, 4:38 <--got a little tired at the end(2500/4000) 16 x 25 Doggie Dig scull (head up, maintain kicking) By 25s, short scull, medium length scull, long scull (basically freestyle pull with underwater recovery) @ :10 rest (400/4400) 2nd Main Set: 4 x 400 IM Done as: 2 x 200 IM w/ :10 rest between each2nd 200 of each series faster than the 1st oneDesc. the 400s 1-4Of those 3 above goals for the set...I made the :10 rest between each. I was just dead at this point of the night.(1600/6000) 600 Free stretch out ------------------------- 6600 Yards and then around midnight after a movie at home. ================================ Saturday morning practice 8:00-10:00am (with "beginner kids coach" Darcy) Darcy's about 8-10 years older than me, and was on swim team when I first started a looooonnnnng time ago. Warmup: 400 Free 400 Kick w/ board (800/800) 6 x 200 IM Streamline Kick on back @ :15 rest (1200/2000) Main Set: 3 Rounds of: 4 x 125 "IM" (25 Stroke/75 Free Build/25 Stroke Sprint)rotate stroke IMOrder through the seriesRound 1 @ 2:00, Round 2 @ 1:50, Round 3 @ 1:40Not really too tough of a set, but Round 3 did push me a bit, but wasn't extremely difficult. Henry who was in my lane with me didn't care for the 1:40 interval too much though. (1500/3500) 400 Free stretch out 4 x 100 Kick w/ fins (1 each stroke fast) @ :10 rest I didn't push these too hard...didn't need to cramp today. 200 Free stretch out (1000/4500) At this point (9:30am), the younger kids group was coming to the pool to start their workout, which was going to be a "Dart Board" workout. Various colored balloons were on the board, and each had a set or fun inside. Found out the Blue balloons were "tough", Red balloons were "sprint", and the Yellow balloons were "Games/Fun". I got to throw first...aimed for a yellow of course...BAM! Hit the BLUE right next to the yellow. 6 x 100 Back @ 1:40 <-- not bad..could've been worse in my mind, but the kids were all bitchin' and whining about it. (600/5100) Next throw was by one of the older girls who was in the above group from my dart throw. She first missed the dart board altogether, which gave us all a 10 pushup penalty!! Grrrrr... Oh well. She then threw again...BLUE!! And guess what? 3 x 200 Fly @ 4:00 (600/5700) I was laughing soooo hard at this point, 'cause they were complaining about the backstroke set. We did 2 of them FLy, and then cooled down the final one since it was time to get out anyway. -------------------------- 5700 Yards ============================= OH YEAH...I hit my GTD goal today (which I had set prior to ever thinking about joining up with the age groupers last year) My Go The Distance 2012 Progress 501.19 miles swum (=882,093 yards, =806,585 meters). View my monthly progress | my milestones/awards | Go The Distance 2012 results. Most recent milestone achievement: 500 miles on 11/24. 248.81 miles (= 437,907 yards, = 400,423 meters) to next milestone (750 miles milestone). My Go The Distance 2012 goal: 500.00 mi. Progress towards goal: Congratulations! You have achieved your goal for Go The Distance 2012 My goal pace: 450.68 miles required as of today to reach my goal by the end of the event My actual current pace: 501.19 miles as of today I'm about 1 month ahead of myself compared to last year in 2011. I don't know how some people can be over 1000 miles for the year, let alone be 1800+ miles for the year so far!!?? Oh well, I did my 500 miles and got my free suit coming soon, hopefully.
Saturday 11/24 AM only SCY 600 swim 400 pull 12x50 @ 1:00 I.M. order 1 - kick 1 - drill 1 - swim 3x100 @ 1:20 D1-3 4x50 @ :50 V.S. 15x200 @ 3:00 I.M. 1 - drill 1 - MAX kick outs off each wall 1 - FAST (2:14, 2:15, 2:16, 2:15, 2:15) 50 EZ Total: 5150
Swam at HSA w/ Mary, Bob and Dave. Matt coached for Brook since Brook is still in the hospital. Tried to drop by and check on Brook but he was resting an not taking visitors. SCY Warm up 400 Swim (I did IM) 300 Pull 200 Kick 100 Swim (I did IM) 2 rounds of: * 3 x 200 IM - 3:30, Descend (2:50, 2:45, 2:40; 2:48, 2:40, 2:37) * 2 x 50 - 1:00 Odds stroke, build; evens drill * 3 x 100 Free - 1:30, Descend (1:12s->1:05s) * 4 x 50 - 1:00 Odds stroke, build; evens drill * 100 Fast (1:04, 1:04) 3 rounds of: * 4 x 50 Kick w/ buoy - :55 * 200 Pull - 3:00 (2:20, 2:15, 2:12) 6 x 100 Backstroke pull - 1:30 Tried to descend - (1:27, 1:25, 1:22, 1:20, 1:17, 1:18) 200 Cool down (5600 Total)
this is one of those days where i shouldn't be trusted with anything more complicated than a sippy cup. got up around 0450 and lifted weights for about an hour. the session felt good and was a nice endurance high rep type of workout. around 6 i decided to go straight to the pool to take advantage of the training effect. by this time my upper body was all warmed up and ready. usually it takes me a good 30 min to feel this primed when i swim even with a long gradual warmup. i get in the water and have a lane all to myself. using the fast lane (first time since I was sick a month ago) the water felt refreshing. And as i was doing my warmup i kept getting distracted by the little things like how my nose piece was digging into my nose.... Funny how one day it digs in and the next it decides to not inflict any pain. so here is the workout w/u 300s 100 k 200 sw main set 4 x this little super set 2x200 2x75 400 kick (100/200/100) C/D 100 It wasn't a bad swim had a good lane buddy who was kicking my butt with ease. She had a Kona ironman swim cap on and she def was an open water swimmer with a wide sweeping stroke. So verily, i finished and climbed out of the pool feeling really spent. didnt realize how bad it was until i was having trouble cracking an egg without getting most of the shell into the bowl. now i just need enough coffee and the day should be good.
Friday 11/23 AM only SCY 500 swim 4/6/2 400 75 pull/25 scull w/ buoy 300 @ 4:00 pull w/ buoy + paddles descend 100s 2x100 @ 1:40 50 kick/50 build 2x100 @ 1:30 RED HR 200 @ 2:45 pull w/ buoy + paddles 4x50 @ 1:00 side kick 4x50 @ :50 V.S. 1x 4x25 @ :40 kick w/ board + 2 lb ankle weights AFAP 6x50 @ 1:15 kick w/ fins + power tower AFAP 100 EZ 4x25 @ :40 swim w/ parachute AFAP 6x50 @ 1:15 swim w/ fins + power tower AFAP 100 EZ 50 FAST (FR, 24.3) 50 EZ Total: 3300
Hope everyone had a great Thanksgiving. We did a hike with the Huntsville Land Trust and then went and had a huge buffet. Then my two older daughters came over last night. Then after swimming this morning, went to Cullman to help my mother-in-law move. Most of it was done so I didn't do much. Any way, don't want to take a break and lose momentum going into December. So, I pulled myself out of bed and back to the pool this morning. Swam a pretty good workout - no real speed work, but pushing my pace. The day of rest helped my arms feel a little better, despite all the food yesterday. Swam with Dave B., Peter, and Keith. 350 Free 5x300 on 4:30 (4:00, 4:03, 4:02, 4:03, 4:00) 100 Back 50 Free 12x50 Kick on 1:00 100 Back 5x200 Free on 3:00 (2:40; 2:40, 2:42; 2:42; 2:38) 100 Back 6x100 Free Descend on 1:30 (1:20; 1:16; 1:15; 1:15; 1:14; 1:12) 100 Back 3x200 Back w/paddles on 3:15 5x100 Free w/paddles on 1:30 3x100 Back w/paddles on 1:35 6000 yards 118 minutes
Swim/SCY/Solo: Warm up: 600 various 12 x 25 shooters w/fins @ :40 5 x 50 caterpillar fly drill @ 1:10 50 EZ Main sets: 8 x 25 burst + cruise, fast hands drills @ 1:00 50 EZ 8 x 25 burst + cruise, dolphin kick @ 1:00 100 EZ 3 x through: 25 AFAP + 75 EZ 50 AFAP, broken + 150 EZ 75 @ AFAP or 100 pace, broken + 175 EZ 100 @ AFAP or 100 pace, broken + 150 EZ R1 = free, break :10 @ each 25 R2 = fly w/fins, break :15 @ each 25 R3 = breast, break :30 @ each 25, 75 & 100 are AFAP in last round Total: 4150 +++++++++++++++++++++++++++ I was happy the pool was uncrowded and I had my own lane. Instead of the usual noodlers or occasional masters swimmer, there were college kids in many of the other lanes. I felt sloggish at first, but put in some fast times. I need to go through some of my past tapers and formulate a plan for the next two weeks. All I did this first week of taper was drop drylands. I hope some more folks sign up for NE Champs. Right now there are only 250+ as contrasted with 540+ at Long Beach on the left coast. Registration doesn't close until Dec. 3, however, so I'm sure more will sign up. And I wouldn't want to be swimming at LB with the 50 back and 100 IM the dead last two events of a 3 day meet. Hope everyone had a fantastic Thanksgiving. Mine was super relaxing.
Back in Austin with the extended family for a few days and able to swim outside again for the last time until late next spring probably, barring another unforeseen trip south. I took advantage of the spring-fed waters of Deep Eddy pool again. Two miles on Wednesday and another two today. water temp at around 70 and air temps between 65 (today) and 75 (Wednesday). It couldn't be a more perfect break from the indoor pool at the Kenosha Y. Here are a couple of pics of the pool from Eiler's Park next door: I just passed the 480-mile mark for the year and my weekly mileage is creeping back up as I get ready for another long-distance build-up; not too early to start mentally prepping for next summer's open water season.
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards) Air temp of 53, pool at 77, 100% water clarity. Sunny skies with humidity at 49% Warm Up 200 yds FR *Set 1* 5x400 FR on 1min rest Build effort by 400, 1-5 *Set 2* 4x250 Kick on 1min rest #1-3 Free, #2-4 BR *Set 3* 10x100 FR with 1min rest as 25K, 25S AFAP (no breath as able) 200 FR warm down Comments Another beautiful crisp SWF morning. Did FR endurance maintenance, FR/BR kicking, and FR speed.Doing the FR AFAP with no breath was much harder than expected, and sometimes I cheated with a breath before the flip turn.This is a good little pool for doing kicking sets, faster swimming with bursts and breath control, more so than doing distance swims.
had a good 3K swim. warm up 200 s 100 K 200 s main set 4 x 150 4 x 50 K 4 x 100 4 x 75 k 4 x 200 cool down 200 it has been a few weeks since my last swim. sometimes i feel like a 400 lbs of rocks and other times i feel like it was a good taper. getting into the water was good and i felt fast and efficient. guess my dryland workouts helped me keep inshape.
Swam w/ Dave, Dave and Keith. Post Thanksgiving calorie burn today. Had to give blood at 7:30 AM so I tried to squeeze in 5K as quick as I could. SCY 600 Warm up 400 Pull - 4:30 350 Pull - 4:30 400 Pull - 4:30 350 Pull - 4:30 400 Pull - 4:30 100 Easy Mostly just trying to make this set. The 350s helped a lot (about a 1:17 pace). Made 4:25, 4:30, 4:35 on the 400s. 12 x 50 Kick - 1:00 * 1-6 SDK w/ fins (cramped up bad on a couple of these) * 7-12 Kick w/ board, no fins 100 Easy 5 x 200 Backstroke pull - 3:00 (2:55, 2:50, 2:50, 2:48, 2:40) 100 Easy 6 x 100 Free - 1:45, Descend 1:12, 1:10, 1:08, 1:05, 1:03, 1:02 200 Easy (5200 Total)
Happy Thanksgiving! SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards) Air temp of 60, pool at 77, 100% water clarity. Sunny skies with humidity at 51% Warm Up 200 yds FR *Set 1* 1x2000 FR Build effort by 500, 1-4 *Set 2* 10x250 FR on 1min rest did each 250 as: 100 smooth100 strong50 fast 200 FR warm down Comments Both FMAC and FGCU pools are closed today, tomorrow, and it is unlikely I will be able to get over to either one before Monday, so the neighborhood community pool is where I can swim the next three days.Swimming in this little pool doing so many turns actually provides a good workout. However, it is mentally challenging to sustain quality stroke technique and turns with such repetition of laps.It was a beautiful morning and the view is great as the pool & clubhouse overlook the first lake of the three small lakes in the Catalina Isle.
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