I need a massage BADLY! I guess I will have to call and schedule myself for a good deep tissue massage.
I think my weight lifting leg routine might be agrevating my lower back. I'll get over it.
3 x (3 x 50)
1 = 25 scull + 25 torque drill @ 1:15
2 = 50 tempo kick @ 1:30
3 = 50 swim, descend to 200 pace @ 1:00
3 x (4 x 25 variables) @ :30
-- 1 free, 1 fly, 1 kick
1 = easy-fast
2 = fast-easy
3 = fast
4 = easy
10 x 25 shooters @:45
odds = fast @ 100 pace
evens = EZ
200 kick my back really locked up on me so much that I changed the workout to adapt
3x200@3:00 free w/paddles & bouy descend went 2:57, 2:50, 2:43
200 Free EZ
total 2700 yards
Tonight I was able to swim with a fellow masters swimmer who is semi-converted to age group swimmer. Jennifer's only on the team "part time", and paying a reduced rate, but can only swim 2-3 times a week for that as well...usually she swims in the mornings so I don't see her. She's 39, and hangs out at the back end of our lane, but keeps up just fine.
Today was a very very crowded day. Our 3 lanes had 6, 7, and 9 people in them. I luckily was in the lane with 6, but it was still hell. We at least made use of the deep tank for a portion of the workout on our "circuit" set.
600 (25 Free/25 V-Sit Scull)
9 x 50 Kick w/ board @ 1:10 Desc. 1-3
10 x 75 Free Pull @ 1:15 (held :47-:48s)
10 x 100 Kick w/ short fins (did SDK on back) @ 1:25 - doing much better on these
Main Set: (circuits) 1:00 rest between stations to transfer
My group started in the deep tank at station #1
10 x sprint bursts the width of deep tank (12.5 yards) @ 1:00
--pushoff, breakout and sprint (minimal streamlines)
SAME AS #1 (there were 2 stations in the deep tank, we just got "lucky" to start at the beginning)
10 x sprint bursts @ 1:00
(250 yards in 20 minutes / 3050)
5 x 100 @ 2:00 best average
(went 1:00, 1:02, 1:02, 1:01, 1:00) tiring
5 x 100 @ 2:00 best average - did Fly (when doing Fly, we may alt. Fly/Free by 100s)
(went 1:07, 1:04, 1:08, 1:05, 1:09)
5 x 100 @ 2:00 best average - did Back
(started 1:15ish, then brought them down to finish 1:11s on the final 2)
USAS meet coming up this weekend here at our home pool. It'll be very very crowded in there, and I'm swimming just about everything, but not the 100 Free or 1000 Free (no 1650 offered either). I'm also doing backstroke on the A medley relay. The relays are co-ed mixed relays as well, so that will be fun. We happen to have the Washington State H.S. Girls State Champ in the 100 Free/runner up in the 50 Free on our relay team, so that is always nice.
200 Fr/200 Bk/200 IM drill w/u
Do FOUR cycles of:
- 50 kick on :55
- 150 FR Pull on 2:00 with buoy
Do TWO cycles of:
- 50 DPS Bk
- 75 DPS Bk, 25 FAST Bk
4 x 25 Burst and cruise FR
1x 50 EZ
4 x 25 Burst and crusie IMO
100 loosen and out
(Solo/Rec/2100 yds/40 min)
Decided to get up early this morning in order to squeeze a swim in, but the Triathlon Train was not at the station. Probably good since it took me about twenty minutes to actually get out of bed. I was able to get in a good workout, mix of aerobic with some speed play, and get to work on time. Back in the pool on Wednesday...
Got to the pool a little late. Roger was setting up some complicated set. So, instead of trying to ask and figure out what they were doing, I set out on my own and did some distance (which I really haven't done since last spring.
500 Free (7:10)
2000 Free (29:00)
500 Free (7:20)
500 Back w/paddles (7:28)
100 Back (1:25)
100 Free (1:18)
I swam 3400 yards on Friday. Too lazy to write it up so I didn't post it.
Warm up: (1000)
500 choice - did as 100 free/100 back/100 free/100 back/100 free
4 x 50 w/paddles 25 kick - 25 pull/1:15
- no paddles, just kicked and pulled without them. ave 50 on these
4 x 50/50 build each and ds set
- free went 40->37
4 x 25/30 burst + cruise
- kicked these as fast underwater SDK to 15 then easy flutter to wall
Set #1 (1000)
2 x 200/3:30 make interval
- #1 back at 3:10, #2 free at 2:50
2 x 100/1:45 negative split by 50
- #1 back at 1:30, #2 free at 1:25
1 x 400 (50 holding fast pace - 25 kick - 25 easy swim) - no time, alternated free/back by 100's
Set #2: Kick and pull (800)
8 x 50/1:05 kick, 1-4 free, 5-8 back ave 57 on all
16 x 25/40 pull w/buoy only = odds 2 - 4 breaths total, evens breath as much as you want
- odds started with 3 breaths then decreased to 1, evens swam breathing on 3 (total 4-5 breaths per length)
100 easy swim
Total: 2900 yards
Today I swam mid-day at the Y:
1000 scy warmup (400s, 200k, 200p, 200d/s)
Pieces of IM sets:
8 x 25, 2 each stroke, IM order, odds K, evens S, @ :30
7 x 50 IM pieces (50 fly, 25 FL / 25 BK, 50 BK, 25 BK/25 BR, etc) @ :50—strong and controlled
6 x 75 IM pieces @ 1:20, odds K/S/K, evens S/D/S
5 x 100 IM pieces @ 1:30, solid effort on all
4 x 125 IM pieces @ 2:00, done as 50 build / 25 sprint (turns inclusive) / 50 easy
3 x 150 IM pieces @ 2:30, 90% effort
2 x 175 IM pieces @ 3:15, all swimming between flags easy, turns as pretty as possible on first 175, and as fast as possible on 2nd 175
1 x 200 IM fast
(Masters minute between each set)
Warmdown: 5 x 200 FR, odds S, evens pull with paddles
I’d started this pieces of IM set at a workout earlier this month, and had to get out after the first 150. I’d been wanting to do the whole thing ever since, and today’s solo workout was a fine opportunity for that.
8 x 25 shooters w/fins @ :40
8 x 50 fly drills @ 1:00-1:10
8 x 25 burst + cruise @ 1:00
20 x 25
odds = up tempo free @ :30
evens = EZ @ :45
3 x (50 AFAP w/fins + 150 EZ) @ 5:00
flutter kick w/board, 25 flat
1 x AFAP broken 100 IM
-- break for :15 @ 50/75
-- went 50ish
Taper time! I will gradually cut down yardage and intensity this week. I will just be cruising and doing meet warm ups next week. I may have done too much today ...
No psych sheet yet for the huge SPMS meet in Long Beach. Odd, as it's this weekend.
Updated November 26th, 2012 at 07:46 PM by The Fortress
2 X 150 2:30 2:15
3 X 100 1:40 1:30
4 X 50 1:00 :45
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick + 100 swim
12 X 50 1:05
choice> Numbers 3-6-9-12 are fast
1 X 100 easy
10 X 50 kick 1:10
1 X 100 easy
1 X 300 4:30 4:00
3 X 100 1:30 1:20
4 X 50 descend 1:00 1:00
Two rounds. Round 1 intervals left, 2 right.
WARM DOWN: 4 X 50 easy 1:00
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
Slept in a little today
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
did a few 25's easy speed
swim and kick
Might drop by noon for a little more
Sat Dec 1, 2012 - Sun Dec 2nd
2012 South Central SCM Reg Championships
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.
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
5 x 100 kick - 2:00 descend
(I did IM - 1:45, 1:40, 1:38, 1:36, 1:35)
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
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.
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
8 x 25 burst + cruise, fast hands drills @ :45
8 x 25 burst + cruise, kick @ :45
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
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
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.
100 free w/ fins
100 kick w/ fins/board
Drills (w/ fins):
100 shark tail
100 back kick
200 side kick series
100 kick w/ board
5 x through:
100 free (hard)
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.
4 x 150
4 x 50 k
4 x 100
4 x 75 k
4 x 200
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.
1 X 250 4:00 3:45
5 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick + 100 swim
1 X 200 IM 3:30
1 X 100 stroke 2:00
1 X 50 stroke-fast- 2:00
6 X 75 kick 1:45
Third 25 fast
1 X 100 swim
8 X 150 2:15
Pull or swim. Negative split all 8.
WARM DOWN: 4 X 50 easy
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:
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:
I would be thrilled if any of you out there would consider "subscribing" via RSS to my new blog, known simply as ByJimThornton:
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™.
w/u: 200 FR/200 Bk/200 IM drill
8 x 50
- odds = kick on :60
- evens = pull on :50 with bouy
1 x 50 EZ
Looking over my blog from last year, I found this fun set (courtesy of jaadams1), so I gave another swim at the Y meet set (see old entry for details):
200 Medley Relay - n/a
200 Free - went 2:14.09 (1:16 rest)
200 IM - went 2:39.19 (1:20 rest)
50 Free - went 28.00 (1:02 rest)
Diving goes here - n/a
100 Fly - went 1:17.69 (1:12 rest)
100 Free - went 1:01.12 (1:28 rest)
500 Free - went 6:25.12 (1:05 rest)
200 Free Relay - n/a
100 Back - went 1:07.13 (1:22 rest)
100 Breast - went 1:29.25
400 Free Relay - n/a
1 x 50 EZ
4 x 50 on :60
- down = DPS, free, :05 SR
- back = Stroke FAST (IMO)
250 loosen and out
(Solo/Rec/2900 yds/55 min)
For practice today, I was not altogether motivated and had fun with this set last year - thanks again for posting it, James. I though my times were awful as compared to last year, but I was faster today in most events. The 500 was shot as two kids decided to jump in the lane, "sprint" a few 50s, then leave, throwing off my concentration. I am super happy with the 100 back time - I played around with a slightly altered kick which helped with shoulder rotation - thing I might be closer to figuring this stroke out again.
Had a great group of folks in the water earlier today for Masters practice, eight in total. I am pretty stoked as a coach that every swimmer tried the Turducken, most at reduced yardages, but more proud that everyone swam fly today, including two gals brand new to organized swim practices. It's amazing how different masters are vs. kids - I gave very minimal directions and demonstrated technique from deck, and they were able to do legal fly!
I spent the afternoon putting up Christmas decorations outside as the the weather alternated between dark with spitting snow and then sunny with a biting wind. Mission accomplished, and I even had some help from my youngest cat when testing light bulbs:
I made up a nice chicken and broccoli divan recipe for supper (which I ate after swimming), and now am finishing up some brownies with oreos in the middle (picture to come, hopefully).
Two weeks to the NE SCM Champs meet at Boston University - still time to sign up and watch me partake in 3 gridges. Heck, offer one up with me, too! Up to 255 swimmers, Fort, with plenty of room for more to join in the fun at a great pool - entries close Mon, 12/03/12.
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
3x200 Free Descending on 3:30 (2:45, :40, :32 and 2:43, :37, :33)
3x100 Free on 1:30 (1:17, :17, :15 and 1:17, :15, :15)
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)
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.
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
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
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.
400 Kick w/ board
6 x 200 IM Streamline Kick on back @ :15 rest
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
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.
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
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.
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.
AM only SCY
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)