No energy today at all. My easy speed were slow :18 for free and :20 for fly. Did try a little sprint but couldn't go too long.
I have one muscle under the left scapula that hurting right now along witht the neck. This is normally an issue one my right side not left. Hopefully my next massage/ART session will fix this completely.
2 time thru:
200 dolphin kick on back w/ zoomers @ 3:30
2x100@1:45 free w/paddles actually felt strong on these
4x25@:45 drill IM order
32x25 odds easy speed @:30 10 free 6 fly, evens free EZ @:45
4x50 from dive good breakouts odds free evens fly
Total 2600 yards
Swam at the YMCA in lap swim alongside my daugter's swim class in the next two lanes over. Jeez they make a lot of waves!!
5 x 100 Free @ 1:30 w/up (1:07-1:08s)
5 x 100 Free Pull @ 1:20 (1:05s)
10 x 50 Kick w/ board @ 1:00 (:44-:45s) legs kinda dead
100 Fly Drill EZ
12 x 25 Fly Fast @ ~:30-:40 depending where I could fit in with the 3 people in the lane with me.
100 Free EZ
8 x 25 Flutter Kick w/ board @ :40 (:21s)
6 x 50 Free @ (1 each) 1:00, :55, :50, :45, :40, :35
goal to hold :30s
Not sure how much swimming I'll be able to get in this week. Probably only at the YMCA lap swims for the first part of the week while my older daughter is in the pool.
My wife is over with my son @ Seattle Children's for Monday thru Wednesday this week for a tonsil/adnoids removal for my son. He's always had problems with his breathing at night, and this should help. Because of his prior seizure condition, they're going to hold him overnight as well, just to be sure everything is good. Prayers for Benjamin! He's in good hands over there.
...and my mother-in-law comes back on Sunday as well!!
...which is actually a good thing, because I get more assistance with the kids at night (and can swim more).
Off, as usual.
Pool & Gym closed.
Did 45+ minutes of rehab, stretching and yoga
Nighttime Swim/SCM @ Gym:
6 x 50 caterpillar fly drill @ :15 RI
4 x 100 back/breast @ 2:00
-- with fins
10 x 25 burst + cruise @ 1:00
16 x 25
odds = EZ speed free, emphasize kick
evens = EZ
-- couldn't see the pace clock from one end. did these as 50s on about 1:30
1 x 50 AFAP breast
-- mega calf cramp
4 x (25 AFAP + 50 EZ) @ lots of rest
Total: 2650 meters
Had a long drive back from Pittsburgh. Couldn't leave until after lunch and ran smack into rush hour traffic. I got home just in time to drive swim team carpool. Went to my gym while Lil Fort was there. I was super lucky to get a lane and the pool was 84 instead of 86. So I got more in than the stretch out swim I had expected. Everything felt very cranky during the car ride, but better after the swim. Had quite a few calf cramps during the workout, but I have a long overdue magnesium injection on Wed. I'm also doing a body work trifecta this week to try to speed healing of the shoulder/neck or at least manage it through Nats -- acupuncture, massage and ART. I am still hoping to go to Omaha in July. But I'm going to punt any definitive decision and purchasing of plane tickets until mid May. May looks to be a crazy month; I'm traveling every weekend. Speaking of that, I need sleep! I sleep like crap when I travel.
Updated April 9th, 2012 at 10:11 PM by The Fortress
w/u: 200 FR/200 BK/200 IM drill
Lazy descend ladder:
500 Noah's Ark pull with buoy
4 x 100 Kick
4 x 75 Indiana IM's (the kind PWB does)
4 x 50 Quarter's strong FR
4 x 25 o- under H20, e- sprint
4 x 75 moderate
(solo/Rec/2500 yds/50 min)
Back in the water, finally! Oh well, my plan right now is to keep swimming, and I am torn in three directions:
1. I am going on vacation this Friday for 10 days with the family, and don't know what the prospects for swimming are going to be)
2. We have the Bennington Mini-meet the weekend after I get back (April 28) and I want at least a little speed (100 Fly) and conditioning (400 IM). At least I'll be walking a lot on vacation.
3. Open water season is coming I don't want to switch gears to distance stuff until after the first two points.
Oh well ... I will probably just keep plugging with these interesting hodge-podge sets until after the swim meet. At least we are getting entries coming in, and I received promo stuff from USMS to give out at the meet, so all the plans are in place for that. I made lodging reservations for the Kingdom Swim, but I am really looking to rent a cabin for the weekend, as it will likely be cheaper than the motel. At least I have someplace to stay.
4 x 100 @ 1:40
4 x 100 @ 1:45, 50 catchup / 50 swim
4 x 100 @ 1:35, 25 catchup / 75 swim
Set I (300 / 1500)
4 x (3 x 25) @ :45 - underwater SDK w/fins, 1 on left side, 1 on front, 1 on right side
Set II (1400 / 2900)
2 x 100 @ 1:50, perfect stroke
4 x 100 @ 1:35, 1:30, 1:25, 1:20
4 x 50 @ :45, :50, :55, 1:00 active recovery
2 x 100 @ 1:50, perfect stroke
4 x 100 @ 1:20, 1:25, 1:30, 1:35
Wrap-up (200 / 3100)
2 x 50 @ 1:15 no-breather, pull with buoy
* 3100 *
3 X 100 free @ 1:50 DPS
4 X 50 drill
3 X 100 free @ 1:40 DPS
Set I (400 set / 1400 total)
8 x 50 kick @ 1:10
Set II (2800 / 4200 total)
4 x 2 x 100 @ 1:45, perfect stroke4 x 100 @ 1:35, target race pace2 x 50 @ :50 active recovery
Set III (400 / 4600)
3 x 100 back @ 1:45
2 x 50 @ 1:15 no-breather
* 4600 *
Warm up (900)
- did as 100 free/100 back/100 kick/100 back/100 free
2 x 100/15sr (25 kick - 25 drill - 25 kick - 25 swim)
- #1 free, #2 back, fist swim for drill
4 x 50 kick/1:10 build each
- w/board & snorkel
Power Kick Set: (500)
4 x 50/1:15 (25 Tombstone kick w/fins & board - 25 ez)
- was doing these around :50
50 ez swim
4 x 50/1:30 AFAP Kick at wall for 10 sec right into fast 25 shooter (dolphin underwater) and then 25 ez
- These hurt! Was going 1:10 (including wall kick. Only getting to about mid pool underwater on shooters (±12 SDK), then did hard flutter kick to wall
50 easy kick
Main Set: Sprint Stroke (800)
2 x 50/1:00 EZ free
1 x 50 @ 200 pace back /1:00
- went 41± (should be around 37-38, Need to go faster)
2 x 25 burst + cruise back/:30
2 x 50 smooth free/1:00
1 x 50 @ 100 pace back /1:00
- went 39± (should be around 34-35)
2 x 25 burst + cruise (back)/30
2 x 50 smooth free/1:00
1 x 50 back kick/1:00 at 100 pace
- was 52 on this
2 x 25 burst + cruise back kick /30
Last Set (600)
6 x 100/1:45, 25 AFAP + 75 easy
- was going 1:28±
100 ez free
Total: 2900 yards
So, apart from feeling really tired and run down yesterday I didn't have any ill side effects or unexpected soreness (just the expected kind), which is good. When I was primarily a runner I would work up to 3- or 3.5-hour long runs before a marathon and can remember limping for most of the rest of the day, sometimes the day after as well. Not so with swimming (so far!)... it is an equivalent level of exertion I think, but it's a lot easier on the joints.
Following Slow's advice, I was trying to listen to my body, see what it might be telling me... and I think my shoulders/upper back would appreciate it if I engaged my core a little more. When I was purposely thinking about swimming from my hips and not my shoulders I noticed my rhythm was much better during the 10K; my kick was more productive among other things. But all and all, I didn't feel much more sore in my shoulders than I did after 8K or 9K back in March... so the concept of gradual progression is working to help avoid the over-use injuries (so far!).
Today I got in and did 3000 in a pretty relaxed fashion. First 1000 was mostly kick:
100 free w/ fins
100 kick w/ fins and board
100 sidekick w/ fins (12 kicks/stroke)
50 kick w/ fins and board
100 sidekick w/ fins (6 kicks/stroke)
50 kick w/ fins and board
100 sidekick w/ fins (6 kicks + 3 strokes)
50 kick w/ fins and board
100 back kick w/ fins
50 kick w/ fins and board
100 free with fins
The next 1000 I alternated 100 free w/ 100 pull. No rests in all of this. For the last 1000 I decided to pick up the pace a bit:
4 x 100 on 1:45
2 x 200 (about 3:00 each; 1:30 rest after each)
200 breast cooldown
The rests were for some chat time with a swimmer who is moving out of the area this week; who knows when our paths will cross again. Haydn, an Australian emigre who's only been in Kenosha for a few months, is moving on to Newport, RI, with his wife. I suspect he'll find the Y there. He mentioned that I had inspired him to do some open water swimming as well. So maybe you guys in the Northeast will see him this summer!
I had a very pleasant swim at Riverbank this morning with Rondi. We shared a lane with a couple of young guys whom she thought might be from the pool’s age-group team. School’s out this week, so if they were showing up on their own at 6:30 to get in some extra swimming, kudos to them. You could tell they were young because they started doing hard 100 IMs with no warmup as soon as they got in. Made my shoulders ache just seeing that!
I looked at Patrick’s workouts for the week on the train ride up and borrowed heavily them for today’s session. Here’s what I did:
1000 lcm warmup (400s, 200k, 200s, 4 x 50 d/s IMO)
5 x 6 somethings
1 x 50 FR @ :50, 5 x 100 IM @ 2:00
2 x 50 FR @ ;50, 4 X 100 IM @ 2:00
3 x 50 FR @ :50, 3 x 100 IM @ 2:00
4 x 50 FR @ ;50, 2 X 100 IM @ 2:00
5 x 50 FR @ :50, 1 x 100 IM @ 2:00
[I took :30 rest after the 50s, and held them all at :43-:45. The idea was to descend the first through the penultimate IMs, then do the last easy. I descended to 1:35-:40 on all but the last, which was 1:32, but I switched from BR to FR about 3m too soon. I always feel like I'm getting away with something when I switch strokes mid-pool on 100 lcm IMs, and that time I really was.]
Broken 1500 pull with paddles
3 x 50 @ :50
2 x 100 @ 1:40
1 x 150 @ 2:30
500 warmdown + play
Riverbank’s lap swim is open an extra 15 minutes each morning this week because of the public school holiday. It’s nice having a full 2-hour session—makes getting in 5k in the mornings a little less rushed.
I had a nice stretch on the playground overlooking the river right afterward swimming. It was very blustery on the way home—I saw the wind blow a street sign off its pole right after I got on the bus. That was scary.
I figured out what was making my feet sore—for the last couple of weeks the arches have been just this side of injured. I thought it might be walking around too much in sandals with less foot support than usual, but I think instead it is jogging around barefoot on the beach with very cold feet that is doing it. Maybe I can think of something else to get the blood flowing after cold swims that won’t risk hurting my feet—perhaps some core work? Somehow that sounds like a lot less fun way of trying to stave off the shivers.
3 X 250 4:00
1 X 300
Choice. Fins optional.
10 X 50 1:20 choice
#3-6-9 are fast #10 is easy
6 X 25
odd: build to race finish
even: blocks-sprint 20 yards
1 X 75 easy
1 X 50 blocks
1 X 75 easy
WARM DOWN: 4 X 50 easy 1:00
So... I realize the title is not a typical Monday morning sentiment, but I had a big day in the pool. I did my first 100 Free without fins or resorting to one-arm drills since my surgery! And... it was long course, too!
Most of my "swimming" since getting back in the water has been either kicking, one-arm drills, or easy stroke wearing fins to give me added lift in the water. I had managed a fin-free 50 Free last week, but my shoulder was tired after that. The water felt pretty good today and I managed to do 4 left arm only (the bad shoulder) fly drill strokes in a row. I can string together a few one-arm fly drill strokes, but still don't have the strength to get an actual fly full stroke going. I still need the extra body rotation I get from doing the drill one-armed. I know... I know... baby steps.
Other than the 100 Free, here's what else I did today:
200 Warm-Up ('cuz I was chatting...)
5 x 200 on 3:30 (wearing fins - odds: fly/back drills by 50; evens: kick)
6 x 50 Drill/swim by 25 (w/ fins) on 1:10
1 x 200 Kick fast on ?:??? (don't remember, but I made the interval )
2 x 50 Kick faster on 1:15
4 x 25 Kick fastest on :30
4 x 25 Sprint on 1:00 (did one-arm fly w/ fins)
1 x 150 Free w/o fins (YAY! Took a break at the 100 for :10, swam easy 50)
Then, I went home and did my shoulder strengthening exercises. Right now, my shoulder feels pretty good. We'll see how it is after Round 2 of the strengthening goes.
On another happy note - I am now a certified Level 1 USA coach!!! Benefit to being out of the water... I realized how much I like being on deck too! YAY! Going for ASCA Level II and USMS certification at the Indianapolis class in June. Woo-hoo!
Enjoy your swims today and happy Monday!
8 x (25 drill + 25 kick), 2 x IM order @:15 RI
8 x 25 shooters w/fins @:40
8 x 25 no breath DPS free w/paddles @:40
8 x 25 burst + cruise @ 1:00
1 x AFAP 50 from blocks, if possible
1 x broken AFAP 50, break :5 at 25
I may have been halucinating but I think UI went a 27 or lower...which is pretty spiffy for me in an endurance at my workout pool.
3 x broken AFAP 100s w/fins @ 7:00
-- break at :15 @ 50 and @ 75
-- last 25 is kick
-- 200 EZ after each one
FAST Fri Apr 6, 2012
Trained M, T, W, & T but didn't blog
I'm kind of still tapering and thinking about doing the Nitro Meet this Saturday Apr 14th & hopefully one more scy at the swim center before May 31st
2012 South Central Zones results are up
Whitney Coached started LCM then moved to well scy
5:00 - 6:30 dove in on time
3 rounds of
400 fr desc by rounds (80%, 90%, 100%) on 8:00
100 FAST on 2:00
20 x 50 on 1:00
odds fast best ave
did all the odds fly from a dive, held 28's & 7's
~ ~ ~ ~ ~
~ ~ ~ ~ ~
2012 Meets (I'm considering)
Jul. 5 - 8, 2012
2012 USMS LCM Nationals
Qwest Center, Omaha, NE
Order of Events
Aug 11 & 12, 2012
South Central LCM Zones
Palo Alto Pool
San Antonio, TX
Well, Easter came and went.
Sea bass filets
taragon chicken (which seems a fancy way of saying chicken & grapes)
quiche-like sausage/white cheddar/egg/jalepeno thing in a casserole dish
pasta salad (pasta, not a salad)
salad (what I say is a salad, the green stuff)
any candy I could swipe from the girls and a suspiciously wet peep (yellow bird) that was on the table.
At the South Central Zone meet, there was a t-shirt vendor. He had Texas A&M Swimming sweatshirts, so I bought one. It was $30, and you get a free t-shirt. I only wanted a sweatshirt, but he said it was still $30. The t-shirts were not really my style. I am not into those "swimming is so tough" slogans, like "If swimming were any easier, it would be called football" or other corny sayings. The least offensive was "Hanging with my favorite swim peeps" and a picture of the a ducky and bunny peep, so I selected that one and wore it for my short walk on Easter.
Since I last posted, I think I did one workout, so here it is:
Sat, 04/07 SCM on my own
500 warm up
6 x 50 on 1:10 PFS
4 x (15 sec no breath/25 blasto)
2 x 100 kick no interval
4 x 50 backstroke w/10 sec rest
I am pretty sure my total elapsed time was a 3:18. That would make it 2:48 less the 3 x 10 secs, and that seems about right. I went moderate/strong, certainly not killing myself, and I think I could hold that for a true 200, at least total time, assuming I go out a bit faster. So at a conversion ratio of 1.1, that would make it 2:32.
4 x DIVES
The 25's were a bit harder since I ate lunch right before swimming! The backstrokes were ok, but it just wasn't as fun without having people around to race. It was very lonely out there!
I have decided not to use the KenpoX DVD. It's silly. I replaced it with CardioX. I am now on week #4 and I flip flopped days so yesterday I did core synergistics, which I also like. I cannot do the plank/chatarunga runs. The planks aren't too hard, but I can barely get myself down for the chatarunga ones. I do like the Dreya rolls. I'm not sure I am doing them "right", but I think if you squat, roll, and then squat back up with no/limited arm use, you are basically doing the right thing. If I had more rooom, i'd do a 1/2 turn and roll the other way.
This is a busy week! I don't think I can focus too much on swimming until I get on the plane. I think I will try to swim today (Mon) and Thurs and that should be good enough.
The Colonies Zone meet, here is the site:
Swam w/ Roger, Howard and 2 x Dave. Pool temp 84-85. Managed to contract a sinus infection over the weekend. Probably from mowing the grass Saturday.
400 warm up
6 x 100 Up/Down Kick - 1:40 (:10) Start w/ 50 Kick
6 x 100 Up/Down Fly - 1:30 (:05) Start where you leave off from the up/down kick
Kick went well but I ran out of gas on the first 100 fly. Ended up way too veritcal and made a bad situation worse. Didn't get ahead of the interval until 25 Fly/ 75 Free. Pretty bad effort.
4 Times through:
* 50 Easy - 1:00
* 50 Hard - 1:00 (Try to make :35 - did :31-:33)
* 100 Pull Easy - 1:30
* 100 Pull Hard - 1:30 (Try to make 1:10 - did :59 to 1:01)
200 Timed pull (2:04)
10 x 25 - :40 No breather 2x Free, 2x fly, 2x underwater breast, 2x back, 2x spider scamper
Lasted through bhe breast but couldn't make backstroke without some O2.
100 timed - breathe on walls ONLY (1:31)
200 Cool down
The aquatic center had issues again today, hot water! It was long course too which made it difficult to share with a bunch of slow swimmers.
One team kept spilling into the lap lane and I was getting mad. They need to use the lanes they rent not the lap lane!
The massage and ART on Friday did wonders!
8x(25 drill + 25 kick) 2xIM order @:15 RI my kick seemed much stronger today
8x25@:45 shooters w/zoomers
8x25@:45 no breath DPS free w/paddles
8x25@1:00 burst + cruise fly from wall free from mid pool
50 AFAP free went 37 from push
50 AFAP free break :05 @ 25 went 38 starting mid pool is hard
100 kick w/zoomers
They turned the pool at 6:45 it bugs me on mondays when I can't finish.
It was another gorgeous day at Brighton Beach. I had a quick subway ride out and arrived just in time to meet John and Hannah in the parking lot, fresh from their long pre-ocean swim at Riverbank. We walked down to the beach together and had some nice relaxed time on the beach while awaiting the rest of the CIBBOWS gang. The sun was strong, and yesterday’s wind was back—there were already some whitecaps out on the water.
Soon more swimmers trickled out to the sand, and we started prepping for the swim. There were three of us there today who will be going to Iceland, and I decided today’s goal was to work on a quick entry into the water for the little OW swim we’re doing there. So after we got undressed and ready to go, Hannah and I did a countdown and ran into the chilly waves. I did pretty well, diving under the second plausible wave after I got thigh deep. That actually felt pretty ok—I didn’t feel shocked by getting into the cold water quickly rather than more gradually. But I did sort of miss the drama and histrionics of doing it the slow way.
The water was again beautifully clear—I could see the sandy bottom for a very long way out. Long wisps of green seaweed undulated about under the waves. We headed out towards the white building, the same direction that the wind was pushing the water. The swells pushed me along and made the swimming easy. For a while I was with Hannah and John, then I got separated and swam by myself for a bit. I went a little slower than yesterday, savoring the sensation of the clear cold water and the bright blue sky. I could feel the sun’s warmth on my back, and turned over to backstroke and feel it on my face.
I swam past the big jetty to the smaller jetty and on towards the pilings. The waves really picked up, and I started getting tossed around a bit. It was fun, but I began to get a little nervous about swimming back against them. I knew that even if the conditions were rough on the way back I would need to swim, since walking or running back on the beach would mean going into the wind in a wet swimsuit. I turned around a bit before the white building because I didn’t know how long it would take to get back.
As it turned out, the current was with me on the way back in, and the swim went pretty quick. I was back to the big jetty before I knew it, and the waves got little again once I was past it—just little swells that were easy to swim into. I passed over a gathering of horseshoe crabs—about a dozen of them all gathered together on the bottom—and watched all the people on the beach as I swam in. Soon I was back up on the blanket, and quickly got into my clothes. I didn’t get as chilled as yesterday—I was in the water for less than half as long—so it only took one quick jog to warm up.
Less warming time meant more time for feasting and socializing. We had quite the Easter bounty today—John had brought exquisite chocolate-and-peanut-butter birds nests, complete with pastel eggs, Hannah had brought bunny-shaped pasta salad, and there were also dyed eggs (my contribution), chocolate bunnies, and of course peeps! Everyone stuck around to nosh and chat and enjoy the lovely beach day. The bunny-themed picnic seemed apt, since Coney Island was originally named for its population of rabbits.
As always, this weekend’s combination of cold water, ample sunlight, and happy fellowship was intoxicating, and left me looking forward to more next weekend!
Leaving tomorrow to interview Mr. Lochte; hoping, upon return, for advice and commentary on this and that regarding hodge podge below:
Note: this first picture is the only entirely swimming related-part of today's vlog, so readers who can respond with advice to the questions raised therein will be excused from continuing onwards into what, even I concede, is ultimately a dark place indeed beginning around Picture 5.
Artists abound within our swimming ranks. At our recent Y championships at Clarion University, an incredibly affable swimmer named Mike Genz drew the following for my coach's 6-year-old daughter, Ciara. Mike was an animator for Disney till carpal tunnel forced him to take a break. He got a tenured position at Edinboro University teaching animation, and that's how he wound up in our hickish neck of the woods. While employed by Disney, he worked on numerous films. He did, for example, all of Ariel's sisters in The Little Mermaid, plus all the eels!
Another great swimmer-illustrator is our very own D.B. "Doug" Dowd, who posts under the name Red60.
Red it is! Anybody with an interest in graphic design and a wonderful way of bringing travel to life should contact Red for a copy of Spartan Holiday! You can send him a private message here: http://forums.usms.org/private.php?do=newpm&u=4764
Hypothesis: you don't need to be talented to be a good artist. Example: I happened upon the following picture of myself and noticed that the bottom half of my upside down face had a certain science fiction quality that was more attractive, or at least more commanding, than the top half.
Using Microsoft Paint, I surgically excised the unwanted parts of my face, added a new forehead, sketched in a little mouth, and added some arms. It occurred to me that upside down, and with half my head removed, I looked exactly like one of my pugs!
Hypothesis: Disproven. You do need to be talented to be a good artist. I sent my concept to my twin brother, John "Rusty Scupperton" Thornton, who brought the Pug Jim chimera disturbingly to life!
The picture reminded me greatly of a poem most of us read in college, which sounds a powerful cautionary note against the bestial impulse that, quite frankly, is universal in human males:
The Pug Child
WITH APOLOGIES TO JAMES L. DICKEY
Pug owners wild to couple
With anything with soft-curly tails
With mounds of earth mounds
Of pinestraw will keep themselves off
Animals by legends of their own:
In the dog nest dark
And dung of yards, they will
Say I have heard tell
That in a museum in Ambridge, PA
Way back in a corner somewhere
There’s this thing that’s only half
Pug like a worried baby
Pickled in alcohol because
Those things can’t live. his eyes
Are open but you can’t stand to look
I heard from somebody who ...
But this is now almost all
Gone. The boys have taken
Their own true wives in the city,
The pugs are safe in the west hill
Kennel but we who were born there
Still are not sure. Are we,
Because we remember, remembered
In the terrible dust of museums?
Merely with his eyes, the pug-child may
Be saying saying
I am here, in my father’s Dog-gloo.
I who am half of your world, came deeply
To my mother before her bowl
Of Science Diet, where she stood like moonlight
Listening for pussies. It was something like love
From another world that seized her
From behind, and she gave, not lifting her head
Out of the kibble, without ever looking, her best
Self to that great need. Turned loose, she dipped her face
Farther into the Kennel Ration, and in a sound
Of sobbing of something stumbling
Away, began, as she must do,
To carry me. I woke, dying,
In the summer sun of the hillside, with my eyes
Far more than human. I saw for a blazing moment
The great dog run world from both sides,
Man and wolves in the round of their need,
And the hill wind stirred in my coat,
My paw and my hand clasped each other,
I ate my one meal
Of Purina Chow, and died
Staring. From dark meat I came straight
To my father’s house, whose dust
Whirls up in the halls for no reason
When no one comes piling deep in a hellish mild corner,
And, through my immortal waters,
I meet the sun’s flesh eye
To eye, and they fail at my closet of glass.
Dead, I am most surely living
In the minds of pug owning boys: I am he who drives
Them like wolves from the sow and hen
And from the chaste bitch in the wind.
They go into woods into bean fields they go
Deep into their known right hands. Dreaming of me,
They groan they wait they suffer
Themselves, they marry, they raise their kind.
Chances are that anyone who has continued reading up to this point will enjoy the bejesus out of my wonderful brother's latest movie, itself a tremendous gem of activist art! How I love the good nature and earnest bonhomie/sensibility of this American Baby!
To complete your Easter journey, simply click on here to find out that there are worse monsters afoot in these United States than the odd, short-lived Pug Children who live for a day among us before expiring!
Updated April 8th, 2012 at 04:09 PM by jim thornton
1 x 200 free
1 x 200 IM kick-drill by 25s
4 x 100 @ 1:45, gentle descend
4 x 50 @ 1:10, back - odds kick hard / drill easy by 25s, evens build to fast
4 x 50 @ 1:10, breast - odds kick hard / drill easy by 25s, evens build to fast
4 x 100 @ 1:35, descend to 500 pace (1:14)
Set I - High Rest Repeats (1200 set / 2800 total)
2 x 2 x 200 @ 3:30, target 500 pace (2:28)4 x 50 @ :50, :55, 1:00, 1:05 active recovery
Set II - Broken 1650 (1650 set / 4450 total)
2 x 300 @ 4:30 (target 3:48)
2 x 200 @@ 3:00 (target 2:32)
2 x 150 @ 2:15 (target 1:52)
2 x 100 @ 1:30 (target 1:16)
3 x 50 @ :45 (target :38)
Wrap-up (200 set / 4650 total)
4 x 50 @ :50, :55, 1:00, 1:05 active recovery
* 4650 *
I started the workout in a 25 yard pool but the temperature was only 74 degrees and I was shivering by the time I finished the finshed the high rest repeats so I shifted over to the 25 meter pool, which was 84 degrees. Dropped the 3 x 50 from the broken 1650 to make it a broken 1500.
Updated April 8th, 2012 at 03:29 PM by eric.carlson
1 x 400: 100 free swim, 300 IM k/d/d by 25s
3 x 4 x 25 @ :40, odds kick, evens drill3 x 50 @ :50, descend within round to target 1650 pace (:36)1 x 100 @ :50, descend by round to target 500 pace (1:14)
Set I - Low Rest Repeats (1400 set / 2850 total)
2 x 5 x 100 @ 500 RACE PACE + 0:10 (1:25), aiming to make the interval with approximately 5 seconds rest4 x 50 @ :50, :55, 1:00, 1:05
Set II - High Rest Repeats (1200 set / 4050 total)
2 x 2 x 200 @ 3:10 per 100, hit target 500 RACE PACE (1:14)4 x 50 @ :50, :55, 1:00, 1:05
* 4050 *
This [ame="http://forums.usms.org/showthread.php?t=20491"]Workout #2, High Rest / Low Rest[/ame] from this week's High Volume Workouts. I got started late and ran out of time, so I wasn't able to do Set II.