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  1. Saturday, 4/16/11

    by , April 16th, 2011 at 12:55 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    13 days to go!

    Warm up (1000)
    300 Mixer
    - free and back
    4 x 75/1:30 build
    - 1-2 free, 3-4 back
    4 x 50/1:00 25 Fists - 25 Swim (any stroke)
    - 1-2 free, 3-4 back
    4 x 50/cso 25 scull - 25 Sprint
    - did free-back-fly-free

    Swim Set #1
    - all free except for 2-25's were fly
    1 x 200/3:10 smooth build - 2:45
    2 x 100/1:35 build to strong finish - just under 1:20 on both
    4 x 50/1:00 desc. - went 40->34
    8 x 25/40 fast - around 15-16 on free, 6 & 8 were fly, around 17-18

    Swim Set #2
    5 x 50/1:10 hit backstroke goal pace (37.5)
    - kept these under 38, was seeing 37-39 on clock after finish.

    Was another short set but calves cramped on push off on first one so I skipped the rest of the set and did cool down swim

    Cool down
    400 easy alternating 100 free/100 back

    Total: 2450 yards
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  2. The water was delightful

    Today I swam with the Asphalt Green masters team. It was so wonderful to be swimming in a nice cool pool! I could never have imagined a year ago ever reporting that I enjoyed doing a 2000m freestyle set on tight intervals, but after swimming at Riverbank during the week all I could think of today was how great it felt swimming without getting overheated. Here’s what I did:

    900 lcm warmup (400s, 100k, 200p, 200d/s)

    6 x 150 (50 fl kick on side / 100 build bilat breathing) @ 3:00

    100 easy

    20 x 50 @ 1:00, done as “hypoxic golf”—we were instructed to swim these as relaxed as possible, minimizing breathing and counting the total number of breaths for the set [I felt faint and got out for 6 of these—I should learn not to try hypoxic stuff, even half-heartedly.]

    Awards presentation—the swimmer in each lane with the lowest “golf score” from the previous set got a new team swimcap, while the one with the highest score got a gear bag (the reasoning being they needed to work out more!)

    6 x 100, odds FR @ 1:30, evens BK @ 1:45, descend by sets of 2

    8 x 250 FR @ 3:45 [made these! heartrate was 120 immediately after]

    400 warmdown + sculling

    I’m not sure if tomorrow will be a beach day or not—I have my fingers crossed for sunshine.
    Categories
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  3. IM Day With The Team

    A lot of stroke work today. The intervals were not to tough so we could really work our turns and SDKs. I tried to keep a even pace throughout all of the swims.

    Not very many people came to practice this morning and I actually got my own lane which was nice.

    300 Choice

    200 Fly kick
    alternate front/back by 50

    2000 IM Broken
    5 x 100 fly @ 1:45
    4 x 125 back @ 2:15
    2 x 250 breast @ 4:15
    500 fr @ 6:30

    4 x 25 scull choice (no interval)

    1200 IM Broken
    6 x 50 fly @ 60
    4 x 75 bk @ 1:30
    2 x 150 br @ 2:45
    300 fr @ 4:00

    10 x 50 kick/swim by 25 @ 60
    mix up strokes

    200 very EZ

    4500


    I love doing IM or stroke workouts. I have a burning desire to swim a 400 IM sometime just to say I did it. My fly is the major problem. Along with technical issues the fly is a big mental problem for me. I had an opportunity to work on it today.
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  4. Friday, April 15, 2011 7:30pm

    by , April 15th, 2011 at 11:48 PM (Fast Food Makes for Fast Swimming!)
    Beginning my taper for Nationals, officially! I get on the plane in 2 weeks to the day.

    Warmup:
    200 Free
    300 Free Pull
    200 IM
    100 Kick

    8 x 50 @ :45 hold 500ish pace

    2 x 100 @ 1:40
    50 Free, 5 sec. 50 Fly (:32s)

    2 x 150 @ 2:20
    100 Free, 5 sec. 50 Fly (:32s)

    1 x 200
    150 Free, 5 sec. 50 Fly (:32)
    I'm trying to make my fly hold strong, even when tired for at the end of the 200 Fly

    4 x 50 @ 1:00
    25 Free, flip, 4 SDKs 25 Fly fast (this part is tough for me to do, I'm not a SDKer)

    1 x 300 Free Pull Fast (went 3:08) I was happy with this. My pullbuoy was slipping close the the 250, so I just dropped it on the flipturn and kicked during the last 50.

    100 EZ
    ----------------
    2500 Yards in 45 minutes

    Updated April 16th, 2011 at 12:46 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  5. Double FAST Fri Apr 15th, 2011

    by , April 15th, 2011 at 03:57 PM (Ande's Swimming Blog)
    Double FAST Fri Apr 15th, 2011

    14 days til Nats

    Subscribe to Ande's Swimming Blog


    Tyler Coached
    UT, scy diving well
    noon to 1:15 dove in at 12:10
    trained with James Fike, light turn out
    wore B70 jammer

    WARM UP
    swam easy free till 12:15

    Main SET:

    ASSIGNED: 3 rounds of
    100 fast 10 apart
    400 easy
    50 fast in heats

    DID:

    Round 1:
    100
    didn't do much warm up
    swam easy speed 100
    went 58, 200 swim down,
    wasn't feeling it decided to do 25's on the rest
    25 went 10.7, 200 swim down

    Round 2:
    25 went 10.5, 200 swim down
    25 went 10.2, 200 swim down

    Round 3:
    skipped 100 fast & swim down
    changed into FS2 legs
    25 went 10.2, 200 swim down

    Round 4: 25 went 9.8, 100 swim down
    25 went 10.4, 100 swim down

    25 SDK fast
    tyler timed
    roll
    went 10.6

    this is my last double for the SCY season

    time to focus on getting:
    faster in the pool
    stronger in the weigh room
    lighter on the scale
    thinner in the mirror and
    rested in life



    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Swim Workouts
  6. Friday, April 15

    by , April 15th, 2011 at 02:33 PM (The FAF AFAP Digest)
    Swim/SCM/Solo:

    1000 easy
    5-6 bursts + cruise
    2 fast free flip turns (hadn't done one since NE Champs)
    100 EZ

    My silicone nose clip fell off today whilst bursting, so I am worried that it is too loose for me.


    ART, 30 minutes:

    I initially had my ART appt set for yesterday. But, in an act of sure love, I surrendered the appointment to Mr. Fort so that he could get his hamstring worked on. This act of love was rewarded when I got a call late in the afternoon that there was a cancellation for today at 11:30. My upper and mid back were somewhat tight as usual without bikram.

    A few interesting conversation notes:

    1. A big pasta dinner the night before is not the way to go for serious endurance sports. You're more likely to bonk. Same concept was in Bicycling Magazine recently: http://www.bicycling.com/training-nu...-lies?page=0,0.

    2. Elite runners are now experimenting with not icing their injuries -- sort of their own version of prolotherapy. The downside of this is that inflammation can cause a lot of tightening, so my ART doc does not advice it.

    3. Go ahead and skip stretching -- he thinks he'll have more business.

    4. Allergy meds -- he says his elite runners are taking their Claritin D at night. D at night?!


    Commentary:

    After another night of "free running sleep," I woke up refreshed and with my usual energy. Mr. Fort, in a returning act of kindness, got up early with Lil Fort to get her off to Girls on the Run while I snoozed. As the article yesterday noted, the "free running sleep" concept -- go to sleep when tired and wake up without an alarm -- does result initially in some excess sleeping. I fell asleep at the outrageously early hour of 11:30 pm and didn't awaken until 8:30 am, with a brief jolt at 6:30 when the high schoolers were noisily readying for school.

    I am now off to make spaghetti & meatballs for the crew dinner and then grill steaks for Jimslie. Unfortunately, I'm going to miss a soccer game and Fort Son and Mini Fort's regatta. Fort Son and the other 3 lightweights were put in their own 4 after complaints. But since they're the team's best rowers, the coach put them in the heavyweight 4. Yeah, that makes a lot of sense. There's still a bias against lightweights (not as prestigious) in the HS rowing community. I'm glad he won't have to put up with this BS at Dartmouth, which has a great lightweight team this year.


    It is refreshing to feel completely calm before the meet after my last meet. Ready for lactate Saturday:

    50 free
    200 mixed medley (back)
    50 breast
    100 back
    400 medley relay (fly)
    200 free relay

    Must fill out the split request form: http://www.usms.org/admin/lmschb/gto...it_request.pdf

    Updated April 15th, 2011 at 03:53 PM by The Fortress

    Categories
    Swim Workouts
  7. I know that I shall meet my fate

    by , April 15th, 2011 at 02:10 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)


    At approximately 3 a.m. on Thursday night, Jim Thornton awoke from uneasy dreams possibly triggered by Mucinex, Ambien, Nyquil, Zocor, Effexor XR, and three porkchops, to find his manhood sporting a small dried-blood-consistent scab of sudden but completely indeterminable nature that had bloomed in the night on the very center of the far reaches of his manhoood....

    (For the rest of this story, please wade through my swimming-related stuff and resume the saga at the bottom on this short vlog....)

    *

    A quick vlog, primarily pictorial, as I ready myself to make the drive, wizzened, coughing, and tic-riddled, to Colonies Zones where, to paraphrase the great William B. Yeats:

    I know that I shall meet my fate
    Somewhere in chlorine gas below
    Those that I swim against I do not hate,
    Those that I swim for I do not love;
    My country is Sewickley Heights,
    My countrymen Sewickley Height's less affluent,
    No likely end could bring them loss
    Or leave them happier than before.
    Nor law, nor duty bade me swim,
    Nor public men, nor cheering crowds,
    A lonely impulse of delight
    Drove to this tumult in the pool;
    I balanced all, brought all to mind,
    The years to come seemed more coughing fits,
    A waste of sputum the years behind
    In balance with this meet, the previous and next meets.


    Speaking of which, since my lofty status in the hierarchy is not going to last much longer, let me print the current Event Rankings for the swims I have done thus far (and, due to illness, extremely unlikely to duplicate at GMU if, in fact, I even survive the chill waters at all):

    USMS Times Reported for Men SCY 100 Free Ages 55-59
    2011 Season (2010-06-01 through 2011-05-31)

    # Name Age Time Club Meet
    1 Mann, Michael T 56 51.99 CMS COMSA Short Course Swimming Championships
    2 Groselle, Jack R 56 52.45 SYSM Peter Cath Memorial Inter-Squad Swim Meet
    3 Trevisan, Paul T 59 52.48 1776 North Carolina Sunbelt Championships
    4 Waterbury, Stuart S 57 53.52 CMS COMSA Short Course Swimming Championships
    5 * Thornton, Jim 58 53.68 SEWY AMYMSA Championship

    USMS Times Reported for Men SCY 200 Free Ages 55-59
    2011 Season (2010-06-01 through 2011-05-31)

    # Name Age Time Club Meet
    1 Abbott, Rick E 55 1:53.14 AKMS Alaska 2011 SCY Championships
    2 * Thornton, Jim 58 1:57.93 SEWY AMYMSA Championship
    3 Colella, Rick 59 1:59.27 PNA 2011 Northwest Zone Short Course Yard Championship
    4 Blatt, Michael J 55 2:00.28 VCM UCLA Bruin Masters SCY Swim Meet
    5 Wood, Larry W 57 2:00.98 TXLA South Central Zone Championships

    USMS Times Reported for Men SCY 500 Free Ages 55-59
    2011 Season (2010-06-01 through 2011-05-31)

    # Name Age Time Club Meet
    1 Mann, Michael T 56 5:11.42 CMS COMSA Short Course Swimming Championships
    2 * Thornton, Jim 58 5:22.45 SEWY AMYMSA Championship
    3 Buckley, Tim P 55 5:26.91 FMT UC-Irvine Masters SCY Swim Meet
    4 Wood, Larry W 57 5:31.98 TXLA South Central Zone Championships
    5 Karas, Paul G 55 5:33.32 MICH Lake Orion Liquid Lightning's 2011 Masters "Kickoff"

    USMS Times Reported for Men SCY 1000 Free Ages 55-59
    2011 Season (2010-06-01 through 2011-05-31)

    # Name Age Time Club Meet
    1 Buckley, Tim P 55 11:16.26 FMT UCLA Bruin Masters SCY Swim Meet
    2 * Thornton, Jim 58 11:18.15 SEWY AMYMSA Championship
    3 Karas, Paul G 55 11:22.21 MICH Lake Orion Liquid Lightning's 2011 Masters "Kickoff"
    4 Wood, Larry W 57 11:26.20 TXLA South Central Zone Championships
    5 Martin, Jack R 59 11:51.97 1776 2011 OCY Unofficial Team Championships

    USMS Times Reported for Men SCY 1650 Free Ages 55-59
    2011 Season (2010-06-01 through 2011-05-31)

    # Name Age Time Club Meet
    1 Karas, Paul G 55 18:46.75 MICH West Bloomfied High School - Winter Meet
    2 Wood, Larry W 57 19:02.08 TXLA South Central Zone Championships
    3 Gudman, Jon 55 20:01.29 OREG Oregon Masters Swimming SCY Association Championships
    4 Thornton, James 58 20:03.90 1776 CARNEGIE MELLON UNIVERSITY 15th ANNUAL 1650 Yard SWIM CHALLENGE
    5 Penn, William J 59 20:07.78 PNA Beat the Clock -South Sound Masters Swim Team

    Also, for SCM (which presumably could last a little longer since there aren't too many SCM meets left till fall):

    USMS Times Reported for Men SCM 50 Free Ages 55-59
    2011 Season (2011-01-01 through 2011-12-31)

    # Name Age Time Club Meet
    1 Reider, Pete J 56 27.31 TERR Albatross Open
    2 Thornton, James 59 27.52 1776 Albatross Open
    3 Hoffman, Daniel R 55 29.43 MICH 4th Annual Milford Meltdown Masters Swim Meet
    4 Henry, Robert M 58 30.58 JAM SVY SCM Masters Meet
    5 Morrison, Jeffrey W 56 31.20 PNA Anacortes Short Course Meters Meet

    USMS Times Reported for Men SCM 100 Free Ages 55-59
    2011 Season (2011-01-01 through 2011-12-31)

    # Name Age Time Club Meet
    1 Thornton, James 59 59.15 1776 Albatross Open
    2 Karas, Paul G 56 1:02.84 MICH 4th Annual Milford Meltdown Masters Swim Meet
    3 Mead, Jeffrey D 55 1:03.02 DCAC Albatross Open
    4 Sussex, Steve A 56 1:04.62 PNA Anacortes Short Course Meters Meet
    5 Jarow, Jonathan P 55 1:06.79 ANCM Albatross Open


    USMS Times Reported for Men SCM 200 Free Ages 55-59
    2011 Season (2011-01-01 through 2011-12-31)

    # Name Age Time Club Meet
    1 Thornton, James 59 2:13.04 1776 Albatross Open
    2 Jarow, Jonathan P 55 2:32.64 ANCM Albatross Open
    3 Ryan, James 59 2:37.13 GSM SVY SCM Masters Meet
    4 Walters, Mark C 59 2:44.15 GERM Albatross Open
    5 Levine, Steven M 59 2:52.34 GSM SVY SCM Masters Meet

    Notes:

    1. I am 99 percent sure that my SCY times posted above will count for USMS Top 10 consideration, though my name in the event rankings seems to indicate that USMS has never heard of this "Jim Thornton" fellow who evidently swims in some part of the world where Amish children splash about in their mudholes, inhaling fracking fluids. Time will tell.

    2. Even if my SCY times above do count, they may not make the TT, given how very fast my pig-in-the-python demographic of ex-Mark Spitz-and-Gary-Hall-inspired age group swimmers is. Normally, I never make the TT past the first year or two of "aging up," and I am, at 58 (FINA 59!) woefully long in the tooth for the 55-59 age group.

    3. The only hope I have is that it does seem my times may be slightly less affected by the loss of the B70 body kayak than I had previously thought--and my competitors conceivably might prove more hindered then they hoped by their own loss of boats. During the regular season, I was a good 2 seconds off in the 100; but my time at Clarion is only about 1 second off from my CZ time last year. My 200 at Clarion, however, remains at 4 seconds off last year's kayak-aided 200. However, both my 500 and 1000 were significantly faster. More investigations along these lines in a future vlog (and a tip of the bathing cap to Water Dog who specifically asked me to undertake a mathematical analysis of this.)

    4. The day after our Clarion meet, which was almost 2 weeks ago, I got the worst cold I have had in years, and it has not gotten much, if any, better. Not laying ground work for excuses here, but if I can even finish my events at CZ, I must say that someone should forward this to the Vatican because they might want to send out a team of "miracle investigators" to validate what would surely be the most heroic water-related event since Jesus took his famous walk.

    4. To make things even worse--and now we are returning to the cliff hanger from above--I woke up at 3 a.m. on Thursday with this weird scab on my unit. Because I am not sure what words this vlog will allow me to use sans censorship, I will call this body part what my white-collar-in-the-making former 5th Grade student, Jay R., called a "penious."

    So anyhoo, there was this small but painful scab on the middle of the center part of the meat of the end of my penious that was approximately this big:

    *


    I had no idea how I could have cut myself because I am much too old to have sex anymore, and my sansabelt trousers sport the kind of safety zippers designed to prevent precisely this sort of injury in FINA 59 guys like me.

    I managed to tell myself, "Well, it must just be one of those things. Don't worry about it."

    But a few hours later, as I was having breakfast with my pugs, Lefty and Biscuit, I called my brother to ask his advice. He told me, "You really should get it checked out."

    The idea of having to pay money to a doctor made me scrutinize the scab more closely. With reading glasses, I began fiddling with it.

    To my horror and disgust, it wasn't exactly flat up against the skin. With a wee bit of tugging, I could get its outer edges to elongate a bit and actually pull away from the skin.

    My immediate diagnosis: a skin tag that had somehow turned overnight into melanoma.

    I got stronger reading glasses.

    And that is when I saw the little legs.

    I hope, upon reading this, that your skin is crawling even .000001 percent as much as mine was at that moment!

    Take some anti-seizure medicine with vodka to stop your skin from crawling.

    The good news: I had written about tics before, and knew you don't want to "disturb at tic" by tugging at it too hard, lighting it on fire, screaming obscenities, etc.

    I couldn't find tweezers, but I was able to use my unmanicured fingernails to achieve purchase and lightly but firmly begin to yank!

    With what tenacity that little mote held on to my penious for dear life! If only some human would show even the tiniest portion of attachment to this part of me!

    The penious skin pulled a half inch away from my body before finally, mercifully, the tic on my dick, without a click or a hic, let go of the stick! (Sorry, was channeling Dr. Zeuss there momentarily.)

    I was afraid perhaps I had broken off the thorax and abdomen (if, indeed, tics have both these) and left the head embedded in the other head.

    But thanks to the miracle of the Verizon Thunderbolt 8 megapixil camera, I was able to snap a closeup of my little friend. It seems, to this layman, in tact. Thanks again to the Thunderbolt, I was able to post the picture on Facebook within seconds, where the comely entomologist-swimmer Stephanie Dold quickly identified it as ioxedes scapularis ("A female," she wrote, "you should be flattered!").

    I also emailed the picture to my friend, Dr. Paul Oyler, who warned me to be on the lookout for "a red flat eruption evolving from the center of the bite." (I am hoping that Stephanie might help me monitor for this.)

    The bottom line here: I do need to start the trek soon to the Compound in Vienna, and my short vlog seems to have taken on a slight life of its own.

    But I am either:

    --truly sick (I do believe this is the case--green sputum still erupting from the lungs and nose; tic's former purchase point looking ever-so-slightly bull's eye-like in terms of the rash it has left)

    or

    --I have developed a case of delusional hypochondria, a real and extremely common illness amongst our ranks of masters swimmers, I am sure you will agree. Time, or more precisely, times will tell soon enough.

    By the way, I saved the tic just in case I go on to develop that form of dementia/insanity that has caused hundreds of thousands of Russians to be committed to sanitaria. I do not know if the tic is still alive in the little empty antidepressant pill vial where I have incarcerated him in tissue paper. But if he is alive, I suspect he looks a bit like this, albeit smaller:

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  8. Day 2 of Y Nationals - TIRED!

    by , April 15th, 2011 at 01:48 PM (Mixing it up this year)
    Began today with the 400IM went a 6:03.53 for 6th place and went a 3:18.? for the 200 Breast should be in 8th in that event.

    Long morning time to kick back for a while and then out to dinner with friends.

    Total 2000 yards today, nothing like yesterday.
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  9. FAST Fri Apr 15th, 2011, LCM

    by , April 15th, 2011 at 12:49 PM (Ande's Swimming Blog)
    FAST Fri Apr 15th, 2011, 50 FR

    14 days til Nats

    Subscribe to Ande's Swimming Blog

    WEIGHTS

    Whitney Coached
    UT, LCM main pool
    6:30 - 8:00 dove in at 6:41
    trained with marcio, make, tyler, mike lovato, larry, pat & Nate
    wore FS2 legs

    WARM UP
    easy free

    Main SET:

    ASSIGNED: 3 rounds of
    100 fast 10 apart
    400 easy
    50 fast in heats

    DID:

    Round 1: 1:01, 26.7

    Round 2: 0:59, 25.7,
    skipped parts of swim down

    Round 3: visted with Eddie, skipped 100 fast & swim down to rest for the 50
    50 FR FAST went 24.9

    150 easy

    GOING TO DOUBLE at noon
    will do the 1st round,
    skip 2nd round, & attempt to swim a fast 100 in the 3rd round, then give the 50 a shot with whatever's left


    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    Updated April 15th, 2011 at 03:49 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Nice IM day 4/15/11

    by , April 15th, 2011 at 12:18 PM (The Labours of SwimStud)
    Warm Up
    1 x 600 FR
    4 x 50 Fly it felt awful today
    10 x 50 K 1:30 2 & 4 BR rest FR
    1 x 100 EZ

    Main
    1 x 200 FR 3:20
    2 x 100 FR 1:40
    4 x 50 FR :50
    8 x 25 FR :25
    1 x 200 Fin Kick Cruise
    1 x 200 IM 4:00
    2 x 100 IM 2:00
    4 x 50 IMO 1:00
    8 x 25 IMO :30

    Kick
    500 Kick FR/FL by 25 most on back no fins

    Cool
    300 EZ
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  11. Friday, 4/15/11

    by , April 15th, 2011 at 11:41 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    14 days to go!!

    Warm up
    200 Swim - choice
    300 Mixer (kick - drill - scull - pull)
    2 x 100 IM Kick continuous - No boards or Fins
    4 x 50/55 Odd Free - Even Back
    8 x 25/30 25 Fists - 25 regular stroke

    Swim Set #1
    20 x 25
    4/45 - 4th fast from blocks
    3/40 - 3rd fast from blocks
    2/35 - 2nd fast from blocks
    1:00 rest
    1/30 - FAST
    - this was kind of confusing. Blocks kept ending up on the wrong end on the 1st round! 2nd time through I took extra rest between each set to switch ends so that I would be at blocks for the fast one.
    - Didn't get times. but fast ones were close to top speed.

    Kick
    4 x 100 IM/cso - no boards or fins

    Swim Set #2
    Broken 200 Back - write down goal time
    50 (10sr) - 50 (10sr) - 50 (10sr) - 50
    - Goal time was 3:05 (2:35 swim time)
    - finished at 3:02!

    Warm down/Recovery
    100 easy - 50 kick - 50 drill - 100 easy

    Total: 2500 yards
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  12. Thoughts on Tapering

    by , April 15th, 2011 at 11:30 AM (A comfort swimmer's guide to easy swimming)
    Here's something my coach sent me this morning about tapering.

    From the COACHES' quarterly - March 1995 on tapering.

    "It's Taper Time!" compiled by Bob Steele, USS Coach Development Director

    -60% decrease in training volume - supercompensation is achieved (individual preference based upon coach - athlete experience)

    - 3- 4 week taper can effectively lead to optimal performance.

    - do 5 x 50/1:00 race pace once a week (Nort Thorton - U of C Berkeley)

    -do broken swims once a week and keep goal time on board for a hype

    -dryland tapering: reduce 4 - 6 weeks out, to maintain a specific power during taper, some coaches switch to a limited number of repetitions with surgical tubing (6 sets of 15 sec)
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  13. Good luck to everyone this weekend!

    This morning I swam at Riverbank with a couple of swim buddies. I wanted to get in some kicking yardage and threshold work, but once I was there I decided the pool was too hot for the latter. I instead focused on recovery-pace swimming and stroke technique work during the following:

    900 lcm warmup (400s, 200p, 100k, 200 IM d/s)

    3 1/3 times thru:
    200 choice [I chose 300 swim, 200 kick/swim by 50s, 200 pull, 200 kick/swim by 50s]
    200 IM, done as k/s/s/k or s/k/k/s
    300 fl/fr/bk/fr/br/fr by 50

    500 social kick (we had our own lane so did this 3-across)

    5 x 200, odds pull, evens swim

    200 warmdown + play

    I’m looking forward to swimming in Asphalt Green’s nice cool pool tomorrow!

    Best of luck, and safe travels, to everyone competing at Y nats, zones, and whatever other meets are happening this weekend—tis the season! Swim joyfully, swim bravely, swim fast!
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  14. Nothing like a good swim after a long week of work

    by , April 15th, 2011 at 09:07 AM (Why I swim . . .)
    Looking forward to hopping into the pool after work today. Been a long week, but there's nothing better than that feeling after finishing a swim workout. Looking forward to my 5:30 swim time!

    In other news, today is my 38th day without any chocolate or chocolate flavored things. And finished my 12th Insanity workout this morning. Definitely seeing results from the squats, lunges, and pushups. Been a great routine for me so far. Anyone else out there completed Insanity?

    If you've never heard of it, check it out at http://www.beachbody.com/product/fit...110415130450:s.

    Have a great weekend everyone!
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  15. Thursday at Pace

    by , April 14th, 2011 at 08:23 PM (Pete's swim blog)
    Back at Pace again this morning. Thanks again for welcoming me!

    SCY

    500 Warm up

    10 x 50 - :45

    6 x 200 - 3:00 to 3:30
    #1 100 Back/100 Breast
    #2 200 IM
    #3 100 Free/100 Back
    #4 4 x 25 SDK/25 Free
    #5 100 Breast/100 Free
    #6 200 Free

    10 x 50 - :50 IM Down/Free Back

    16 x 25 Free Drill (I did these so badly I hate to even count them)

    300 Free

    200 Easy Breast/Back

    (3100 Total)
    Categories
    Swim Workouts
  16. 4/14 - short IM(ish) workout

    by , April 14th, 2011 at 08:07 PM (Dan's hobby/obsession)
    Since today was IM day, I thought I'd try an IM pyramid I found here at the website.

    Warm up (500):
    500 swim - every fourth length backstroke

    Drill(500):
    100 - Swim breaststroke -- "ride the glide"
    250 - Swim w/Breaststroke fins - work on timing & strong kick
    150 - Swim breaststroke - work on DPS

    Main Set (900):

    25 fly @ :25
    50 fly @ :50
    50 fly/25 ba @ 1:15
    50 fly/50 ba @ 1:40
    (etc.)
    200 IM @ 3:20
    At this point I was supposed to take a 1 minute break and then do this again in reverse. I decided to do a little recovery swim instead.

    Easy stuff (200):
    4x50 pull @ :50 - alternate backstroke, freestyle
    And here's where the swim instructor told me that I needed to clear out in a couple minutes so she could start swim lessons. I thought I'd try to squeeze in a few fast 25's before I got the boot, though.

    Sprints(50):
    2x25 @ :30 fly, back
    And got booted out.

    2,150yds
    40 minutes


    I suppose I should be a little bummed that I had to cut my workout short, but that IM set wiped me out! It really pointed out why I need to do more non-freestyle work, that's for sure. Only 2,150yds, but I got worked pretty hard. 375 yds of butterfly in a 900yd set was a lot for me.

    This is one of those workouts I will use to measure my progress.
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    Swim Workouts
  17. Thursday, April 14

    by , April 14th, 2011 at 06:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    800 various

    6 x 50 shooters

    50 EZ

    2 x 50 w/burst

    1 x fast 25 back kick + 25 EZ

    2 x 50 w/burst

    100 EZ

    Total: 1350

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I wish I felt jittery like Speedo (though I never do on a few days rest). I woke up this am after some "free running sleep" (see below) and still felt like death. No idea why; I'm not sick. I did feel better this afternoon after swimming. Or maybe it was the shopping spree. :-)

    Article on sleep from Q:

    http://www.supermemo.com/articles/sleep.htm#Free

    There are some interesting myth busters in there. And apparently there is no such thing as early birds and night owls.

    Is meat good for you?

    http://www.bodyweightculture.com/for...nnon-weighs-in
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    Swim Workouts
  18. Ego boosts and humbling workouts

    by , April 14th, 2011 at 05:36 PM (Too Neurotic to be Suitably Aquatic)
    Swam at the YMCA today, adapted from a Tall Paul workout & my coach's favorite warm-up set:

    200 swim
    10 x 50 1&2 swim, 3-6 IMO, 7&8 build, 9&10 choice
    4x50 kick
    100 EZ

    5x200 @ 3:00, rest

    100 kick, rest
    4x50 @ :45
    50 recovery

    5x100 @ 1:30, rest

    100 kick, rest
    4x50 @ :45
    50 recovery

    6x75 @ 1:15, rest

    100 kick, rest
    4x25 @ :30
    50 recovery

    6x50, 1-3 @ :45, 4-6 @ 1:00, rest

    100 kick, rest
    4x25 @ :20
    50 recovery

    200 warm down


    4650 total


    The pool was warm, and it hurt. But I made all those intervals, except for the few times that I stopped to re-coup, including between the 3rd & 4th 200 & 100. Also, I was little miss speedy compared to the others, unlike on Monday. It took me a while to get going because I'm sore from all these things I haven't blogged about because I've been too busy doing them:

    Saturday - 5,000 meters at New Windsor Y. I made faster intervals than I planned (50 back on 1:00) to avoid having to listen to the political conversation happening among the other swimmers.
    Sunday - Relay Carnival (50 dog paddle, 50 feet first, 100 all-out (swam a 1:10!), 50 all-out, etc.) Had little opportunity for warm-up / warm-down
    Monday evening - 3,000 yards with the Westchester Masters on a meet & greet workout. The middle of the set was 4x400 build, which was me just hanging on for dear life and only managing one 400 where I didn't get lapped. Humbling was the word of the night.
    Tuesday morning - spent 40 minutes at the gym, running, doing push-ups, some jumping, and bagel eating.
    Tuesday night - Vinyasa Yoga.
    Wednesday - just putting my hands over my head was workout enough.

    COMMUTE READING - I very much enjoyed this article in Men's Journal: http://www.mensjournal.com/everythin...tness-is-a-lie. I'm so bored at the gym and I can't remember how do to anything complex, this article got me thinking I might experiment with some old-school lifting, but in a very small way to start. If anyone has suggestions about what's working for them, I'd be happy to hear it, because I'm not sure if there's something I need to alter as a just-getting-into-shape woman.

    Also, I'm reading Born to Run by Christopher McDougall. There's some really cool stories about ultra-runners, and I'm hoping to get to the part where I learn some tips on running injury-free or at least in a way where it doesn't suck so much. There are so many fabulous trails in my area that I would like to explore, and running would let me get to more of them, faster.
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  19. First Day of Y Nationals

    by , April 14th, 2011 at 05:00 PM (Mixing it up this year)
    My allergies are still in bloom but not as bad as in Savannah. Did the double header today 1650 and 1000 Free. Did a season best in both 22:06.46 and 13:15.59. I forgot how it hurts to do these 2 back to back.

    On the results it shows 9th in both events but I am having the officials check the results because I believe I saw a time of 13:09 for Leslie Scott who won her heat and she should have been 9th not me.

    Forgot to mension between warm ups, warm downs and racing a total of 4650 yards today and 2000 yards yesterday.

    Updated April 14th, 2011 at 06:10 PM by Donna

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  20. Taper Day 14 for Y Nationals

    by , April 14th, 2011 at 04:19 PM (Year Three: The Road Back)
    Headed to the pool this morning as usual for an easy, loose swim before heading to the airport. Here's what I did:

    450 Warm-Up
    12 x 50 Free on 1:00 (did rotating fast swims- 1st 20 fast, 2nd 20 fast to hit the turn, 3rd finish fast)
    8 x 50 Drill/Swim Stroke (2 of each stroke)
    250 Kick/Swim by 50 Cool-Down
    Total Yards - 1700

    As I write this, I am in Ft. Lauderdale after a very uneventful flight and a highly adventurous (if not completely frightening) cab ride to the hotel. Does the phrase "Hang on for dear life" ring a bell? But... all told there are about 60 Indy SwimFit swimmers here, so it will be great fun - and about 15 of them were on my flight. That was fun too! Now I'm off to check out the beach, stock my room fridge with water, fruit, and soda, and then find a nice little place to dine with some of my teammates.

    On tap for tomorrow are the 50 Fly and the 200 Free, as well as any relays I am on. Now that I'm here, I'm more excited than nervous. Hope that keeps up into tomorrow's swims.

    Talk to you soon...
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