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  1. Wed 12/5/12

    It is about time for me to start pushing myself harder. This means faster intervals. When I was given tonights workout it was evident that today was the day. The poblem was that my body didn't get the memo.

    500 mix up
    4 x 75 r/15 (kick,dog paddle dr,swim by 25)
    4 x 75 r/15 (left arm, rt arm, swim by 25)
    6 x 50 kick @ 2:00
    -- hold best 50 swim time + 15

    2 roounds of
    6 x 50 @ 50 moderate
    3 x 100 @ 1:25 descend
    2 x 150 @ 2:05 1 EZ / 1 fast
    300 @ 4:05 fast
    100 @ 3:00 recovery

    4 x 25 @ 40 (3,2,1,0 breathes per 25)


    Round one was difficult for me mostly because a 150 @ 2:05 is a little too quick for me to go easy. After that round, coach wanted me to switch to 50, 1:30, 2:15, 4:15. Round 2 was more my speed. Time for me to toughen up a bit.
  2. Wed., Dec. 5 - Hump Day

    Swam with Ray, Peter, Roger, Danny and the two Dave's. When I got there, the group had already started an Hour of Power, so I joined in about at about 500 yards and finished up at the end.

    I also wore a regular suit under the drag suit. The when I got to the 400's, I swam the first 400 with the drag suit and the second with just the regular suit to see the impact of the drag suit - over 20 seconds faster without the drag suit. That's over 5 seconds a hundred. Don't know if that holds consistent through out a whole workout or different distances, but it was a bigger impact than I thought. It does help explain why I felt slow and wore down faster.

    3x300 on 4:30 (4:05, 3:59 - I actually felt this was decent considering I was warming up)
    2x200 on 3:00 (2:38 - 2:40)
    4x100 on 1:30
    2x200 on 3:00
    2x300 on 4:30 (I was wearing down here)
    2x400 One in drag suit, one without (6:10, 5:45)
    500 Back w/paddles - 7:30
    100 Kick
    8x50 IM order on 1:00
    100 Kick
    10x100 Alternating Free on 1:30/Back on 1:35 with paddles
    100 Kick
    4x50 I order w/5 second rest
    100 Free

    6000 yards
    105 minutes
  3. Week 9 - IM death

    by , December 5th, 2012 at 08:34 PM (After a long rest)
    So Wednesday's are IM workouts which by itself is no problem. Today however I was whooped, two main sets and I hurt in both.

    400 free
    6x50 catchup drill on 50
    5x100 kick on 1.50

    Main Set

    2 x 400IM straight on 6.30, 4x50 stroke drill on 1min, 200 IM on 3.00. Despite feeling bad I got quite a lot of rest on the 400s and 200s. I worked on back and breast drills on 50s.

    100 easy

    Second main set
    9x100 broken into sets of 3, 2x100 on 1.10 1x100 on 1.30, ranged from 1.05-1.10 and really hurt

    Warm down
    100 easy

    3900 total

    We discussed doing relays as well as individual events at Nationals. Just need to convince a few people and we will have men, woman and 2 mixed relays in Indy. Should be a bunch of fun!!!
    Swim Workouts
  4. Week 9 - IM death

    by , December 5th, 2012 at 08:34 PM (After a long rest)
    So Wednesday's are IM workouts which by itself is no problem. Today however I was whooped, two main sets and I hurt in both.

    400 free
    6x50 catchup drill on 50
    5x100 kick on 1.50

    Main Set

    2 x 400IM straight on 6.30, 4x50 stroke drill on 1min, 200 IM on 3.00. Despite feeling bad I got quite a lot of rest on the 400s and 200s. I worked on back and breast drills on 50s.

    100 easy

    Second main set
    9x100 broken into sets of 3, 2x100 on 1.10 1x100 on 1.30, ranged from 1.05-1.10 and really hurt

    Warm down
    100 easy

    3900 total

    We discussed doing relays as well as individual events at Nationals. Just need to convince a few people and we will have men, woman and 2 mixed relays in Indy. Should be a bunch of fun!!!

    Updated December 14th, 2012 at 06:33 PM by StewartACarroll

    Swim Workouts
  5. Wednesday 12/5/12

    Wednesday 12/5

    PM only SCY

    500 swim
    500 pull w/ buoy + strapless paddles + snorkel

    8x50 @ :50 3/3/3 drill w/ strapless paddles

    Total: 1400

    Sore and somewhat unmotivated today so I just took it easy.
    Swim Workouts
  6. Wed., Dec. 5

    by , December 5th, 2012 at 04:55 PM (The FAF AFAP Digest)

    1200 with a few burst and up tempo 25s


    I could not move off the couch yesterday. I did at least sleep through the night last night. Still feeling nauseous and exhausted today, but managed to at least get in the water. I haven't been able to eat much; thinking about food makes me nauseous. Highly unusual for me!

    Is it worth it to travel up to Boston this weekend?

    I was very excited about the meet, but that excitement has been kinda zapped by this nasty virus. I would expect to feel better by then, but will my body have recovered? Recovered enough to bang out fast 100s? Rather a large expense to travel to swim poorly. I guess I will make a game day decision on Friday. I'll most likely go and hope for the best. I don't want to miss seeing Aztimm and Swim Stud! From what I can recall, this is the first time I've been sick going into this meet. I guess I was bound to have bad timing sooner or later; can't seem to avoid getting derailed on occasion in masters.

    No psych sheet yet for NE Champs. Meet topped out at 492 swimmers, almost the same as last year.

    Found this link with tons of references to swimming physiology studies:

    Updated December 5th, 2012 at 08:29 PM by The Fortress

    Swim Workouts
  7. Wednesday, December 5, 2012

    by , December 5th, 2012 at 03:43 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 70, pool at 80, 100% water clarity.
    Cloudy with humidity at 68%

    Warm up:
    1x500 FR
    1x500 as 50BK/50FR

    *Set 1*
    1x400 BR 50K/40S with snorkel
    1x600 FLY 50DR/50S

    *Set 2*
    1x1000 FR as 50K(steady)/50S(strong, timed)
    • did all 30s for 50 swims

    *Set 3*
    5x200 on 2:45 pull/buoy, tube, paddles
    did 2:24, 2:21, 2:19, 2:17, 2:16

    *Set 4*
    20x50 FR/fins on :50 as 50K, 50Swim
    • did 27-25 on 50 Swims

    Warm down:
    400 EZ FR/BK Swim

    • Was out of the water Monday & Tuesday due to illness; there was no fever, but headaches, dizziness, and nausea. This Morning I was fine. During warmup in the first 500 the feeling was like being in a taper.
    • Set 1 - Did some BR and FLY to keep in touch with the strokes.
    • Set 2 - Wanted to swim smooth and steady 50s at :30 pace.
    • Set 3 - Pulling with the emphasis on setting up EVF front end early
    • Set 4 - Similar to set 2, but with the fins to be 27 or better for the 50s swimming.
    Swim Workouts
  8. Mid-day IM interlude

    Today I enjoyed a mid-day solo workout at the Y:

    1000 scy warmup (400s, 200k, 200s, 200d/s)

    8 x 75
    2 x 75 FR @ 1:15
    2 x 75 FR/FR/BR @ 1:20
    2 x 75 FR/BK/BR @ 1:25
    2 x 75 FL/BK/BR @ 1:30
    All freestyle = moderate pace with bilat breathing; on other strokes, on odds aim for pretty, on evens go fast

    100 easy

    IM set
    1 x 50 FL, fast, @ :50
    1 x 200 IM easy-mod @ 3:30
    2 x 50 BK @ :50, desc.
    1 x 200 IM easy-mod @ 3:30
    3 x 50 BR @ :55, desc.
    1 x 200 IM easy-mod @ 3:30
    4 x 50 FR @ :50, desc.
    1 x 200 IM easy @ 3:30
    [Goal was to descend each set of 50s to 200 IM race pace. I went :37, :36, :41, :32. Once I did the math and discovered those added up to 2:26, which is probably way faster than I could go right now, I was happier with my swims here.]

    300 warmdown + play
  9. Sarasota Y Sharks Masters 5:30 AM Workout -12/06/20122

    by , December 5th, 2012 at 01:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    1 X 100 1:45 1:30
    4 X 50 kick 1:15 1:15
    Descend kicks 1-4
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 50 easy 1:00
    1 X 50 fast 1:00
    4 X 25 sprint kick :40
    Four times through

    10 X 125 pull/free 2:30
    75 cruise/50 fast

    1 X 50 @ 100%
    1 X 100 easy
    Four cycles on 4:00

    WARM DOWN: 4 X 50 easy 1:00


    Updated December 6th, 2012 at 02:06 PM by SharksMasters

    Swim Workouts
  10. 12.05.12 - Wednesday workout

    by , December 5th, 2012 at 12:32 PM (Pete's swim blog)
    Swam w/ Ray, Dave, Dave, Dave, Roger and Danny. Did another power hour format. I pushed it a little harder today. IM all the way down to 100s and free/pull on the way back to the 400s.


    200 Warm up

    2 x 400 IM - 6:00
    2 x 300 IM - 4:30
    2 x 200 IM - 3:00
    2 x 100 IM - 1:30
    100 Free/125 Pull - 1:30
    200 Free/250 Pull - 3:00
    300 Free/375 Pull - 4:30
    400 Free/500 Pull - 6:00
    100 Easy
    The hardest IM was the first mainly because I wasn't warmed up yet. After I got going, I was able to get 10-15 seconds rest on all but the 100s. Going back up was fairly tough because I was very tired. I got enough time on the pulls to remove my paddles and push off for the next distance up. After the 300 and 400, I was able to recover a good bit and make 5:46 on the 500 pull.

    8 x 50 - 1:00 (4 x 50 Swim, 50 kick, IM Order)
    8 x 50 - 1:00 Down sdk w/ fins, back easy

    200 Cool down

    (5550 Total)
    Swim Workouts
  11. Wednesday, 12/5/12

    by , December 5th, 2012 at 11:55 AM (A comfort swimmer's guide to easy swimming)

    More Il Garbagio. I'm hoping this shoulder issue will clear up when I take 3 weeks off (pool will close for the remainder of the month after this week).

    Warm up
    300 free & back
    300 IM as 25 kick/50 drill for each stroke
    200 kick

    Main Set
    600-500-400-300-200-100 swim w/20-30 sr after each

    Warm down
    100 easy back

    Total: 3000 yards
  12. just plain slow...

    by , December 5th, 2012 at 07:50 AM (Mixing it up this year)
    No question I just couldn't move this morning. No matter how hard I tried it just wasn't there like I wanted it to be.

    500 free every 4th lap drill
    500 free kick every 3rd lap fast w/zoomers

    8x25@:45 burst & cruise

    4 times thru:
    50@1:00 AFAP IM order fly - 43, back - 42, breast - 51, free - 36
    200@4:00 EZ held 3:15's

    4x25@:45 fly w/paddles
    200 EZ

    4x50 from dive burst fly & cruise free
    100 EZ

    total 2800 yards
  13. Workout 12/5/12:

    by , December 5th, 2012 at 07:32 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM

    Go two times through:
    - 25 EZ, 25 Build, 50 DPS
    - 25 AFAP, 75 EZ
    - 75 EZ, 25 AFAP
    (one fr, one back)

    4 x 25 Burst and Cruise on 1:15
    (fr, bk, fly, fr)

    200 loosen and out
    (Solo/Rec/1500 yds/35 min)

    I put off swimming yesterday in order to join the Masters team in the evening. Got a call, after lap swim was over, telling me that the lifeguard went AWOL and no Masters practice.

    So, no swim, but it was beautiful day yesterday, even with a little rain. I was able to reorganize the garage so that my wife's car will be protected by the snow. My van doesn't fit, so I just went though things, condensed and prepared for a Goodwill and recycle run. Now, off to work two 12's, then a quick swim on Friday before heading to Boston early Saturday morning
    Swim Workouts
  14. Tues, Dec. 4, 2012 7:10-9:00pm

    by , December 5th, 2012 at 01:17 AM (Fast Food Makes for Fast Swimming!)
    I arrived a bit late today after my son's lessons running over a bit, but that's all good. I only missed the warmup. Who needs a bunch of random sculling drills anyway?

    My warmup:

    Did 100 Yards Free while they finished up warmup

    16 x 25 Underwater SDK w/ fins (I didn't use any fins) @ 1:00

    We were divided into 3 separate lanes, and each lane had a different set of approximately the same total time to complete. We were separate by John to the lanes he thought would suit each of us best.

    I'm calling this the "Main Set":

    (My lane)
    4 x 100 Free @ 1:30 (1:07-1:06s)
    4 x 100 Free @ 1:25 (1:06-1:05s)
    2 min. rest - this was his "Jedi mind trick". The kids were so happy for the rest, I knew the rest would just let the lactate settle into our muscles making the next 8 feel great.
    4 x 100 Free @ 1:20 (1:06-1:05s)
    4 x 100 Free @ 1:15 (1:05/1:04/1:04/1:01)

    200 EZ

    3 x 300 Free Pull @ LIFO + 1:00 aim for HR of 27beats/10sec.
    (went 3:25ish)

    10 x 100 Kick w/ fins @ 1:25 (I did ~10 x 75s Kick w/o fins @ 1:25ish

    16 x 50 (3 Fly, 1 Free, 3 Back, 1 Free, etc.)
    • Drill, Build, Sprint, Sprint Free w/ "overkick" on each group of 4

    4 x 25 Free AFAP @ 1:00

    200 EZ

    5000 Yards

    Not a bad workout overall. It didn't seem like a lot when we were doing it, but it added up in the end.
    I'm leaning toward heading down to Oregon at the end of the month to visit my grandparents again, and throw in a little Animal Meet action in Canby as well. It's where I used to asst. coach USAS back after college for about 4 years. I like the pool, though others have a dislike to the typical warmer temperature there. I'll do the distance version of the program if I do go down: 400 IM, 200 Fly, 1000 Free...right down my alley!
  15. Tuesday 12/4/12

    Tuesday 12/4

    PM only SCY

    500 swim
    12x50 @ :55
    2 drill
    2 build

    4x75 @ 1:15 rolling I.M. work turns
    3x100 @ 1:10 hold RED HR (avg: 1:00 and 27/10)
    6x50 @ :50 work breakouts
    3x100 @ 1:10
    1 FAST (:58/:59)
    1 aerobic (1:07/1:08)
    1 FAST (:59/1:00)

    100 EZ

    3x (1 RD each stroke minus FR)
    150 @ 2:10 FAST (1:33, 1:51, 1:49)
    5x50 @ :55 FAST (:30s, :38s, :36s)
    200 @ 4:00 EZ

    100 EZ

    Total: 5500
    Swim Workouts
  16. Tuesday, Dec. 4 - Terrible Tuesday

    At least my arms felt that way. I wore my drag suit again and I know it has an effect; but, my arms just felt dead today. Never could get up to speed. So I just plowed along. Toward the end, when I did some IM work, there was no way I could do a 200 IM like yesterday.

    Swam with Ray, Peter, and the two Dave's. Another small group.

    7x200 Free on 3:00
    100 Back
    8x150 on 2:30 - Back w/paddles
    100 Free
    9x100 on 1:45 w/paddles - 5 Back and 4 Free
    100 Kick
    16x25Alternate 50 Kick/50 IM order on :40
    8x50 on 1:00 IM order
    100 Kick
    100 Back w/fins and paddles
    100 Free w/fins and paddles (wanted to see if swimming with fins would help me add kick to my stroke - I basically have no kick)
    100 Kick
    4x25 Fly
    100 Free w/fins
    100 Back w/fins

    5300 yards
    108 minutes
  17. 500 miles!

    by , December 4th, 2012 at 09:24 PM (Alex's swim journal)

    This was the message that greeted me on the screen after I entered my yardage for today:

    "Congratulations! You have achieved your goal for Go The Distance 2012
    My goal pace: 464.38 miles required as of today to reach my goal by the end of the event
    My actual current pace: 500.39 miles as of today"

    And I got to claim my prize... I ordered the Nike jammer--haven't used a jammer in a while, since I converted to Speedo Endurance last spring. I figure the compression on the legs will be nice for the winter short course meets I'm planning to do.

    Yesterday I had a 3000-yard workout, late in the day in a crowded pool (lots of lessons and water aerobics classes going on). This is what I did:

    300 fr/br/bk
    30 x 50 on :58 (:40-:43?)
    200 br/bk
    5 x 100 on 2:00 (1:32-1:34)
    100 br
    400 EZ fr (7:00)

    Today I did 3600, like so:

    1000 warm-up/drills
    Main Sets:
    10 x 100 on 1:45 (evens: pull)
    200 br/bk
    20 x 50 on 1:00 (hard 25, followed by cruise 25*)
    200 br/bk
    200 fr in 3:30

    *My times on these 50s were in the :42-:43 range, but the first 25s were at about :18 (as far as I could tell).

    I'm focusing on speed and technique this week, and not overdoing it before the meet Saturday. The 1500 is already closed (they limit to 12 swimmers), so I signed up for the other freestyle events... can't hurt to establish a baseline in the shorter events, and it's giving me excuse to go easy on the lactate threshold stuff and focus on speed. I'm planning to have fun no matter what.
  18. My Rudder

    by , December 4th, 2012 at 01:41 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Okay, so maybe today's blog entry is not 100 percent, entirely swimming-related the way yesterday's was.

    On the other hand, it is on a subject that roughly half the USMS swimming population owns, and--at least according to Sigmund Freud--roughly the other half wishes they owned.

    Which reminds me of the classic old joke, wherein a little boy and a little girl are playing doctor.

    The little boy points at his nether regions and sneers, "Na na na na naaaaa na! I have one of these and you don't!"

    The little girl just shakes her head wisely, points to her nether regions, and replies, "With one of these, I can get as many of those as I want!"

    Which to me remains the most convincing of all arguments that Freud's notion of penis envy just doesn't pass the real world test.


    In any event, for today's reading and viewing pleasure, I present to the greater USMS diaspora an in-depth meditation on the nature of my rudder:

    Note: click on the above, not the picture, which will take you nowhere.

    Note: I am pretty sure that the bugs have been more or less worked out of the RSS feed thingy, making it even easier than ever to subscribe, absolutely for free, to my new blog!

    Though for those who can't figure out how to do so, I shall continue my quest to create infinite loops between hither and thither

    PS I signed up for the 400 and 200 IM and the 800 freestyle at the Hudson, Ohio SCM meet next Saturday. I shall keep you posted.

  19. Sarasota Y Sharks Masters 5:30 AM Workout -12/05/20122

    by , December 4th, 2012 at 12:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    4 X 75 kick 1:45
    1 X 100 swim

    6 X 200
    odd: IM on 3:30
    even: free on 3:00

    1 X 150 2:15
    1 X 75 fast 1:45
    Four rounds. Swim or pull.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Tuesday, 12/4/12

    by , December 4th, 2012 at 12:00 PM (A comfort swimmer's guide to easy swimming)

    300 swim free & back
    200 kick
    200 pull w/buoy only
    3 x 100/1:45 back, desc
    100 scull

    Set #1
    8 x 50/1:15 back with fins, Strong with 10-12 SDK off each wall
    - ave 34-35 on these

    Set #2
    12 x 25/:40 Kick, Strong
    - 1-6 flutter with snorkel & board, 7-12 on back, ave 25 on these

    Set #3
    Repeat 2x, 1 free, 1 back
    1 x 100 25 drill/25 swim
    1 x 200/4:00 (back), 3:30 (free), build
    - went 3:03 back, 2:45 free
    1 x 50/1:30 200 pace
    - went 39 back, 35 free
    1 x 50/1:30 easy

    Warm Down
    200 easy mix of free/kick/back

    Total: 2800 yards