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  1. Taper Day 2 - 3/20/12

    by , March 20th, 2012 at 12:06 PM (Workout Swimmer)
    Felt much better this morning - possibly because the water was much cooler as well. Taking it easy is HARD. Did my usual warm-up, and then a little bit of harder stuff.

    600 - 100 free, 25 back/25 breast repeat x 4
    3 x 200 pull
    300 kick w/zoomers
    10 x 50; 5 on :50, 5 pull no paddles on :45
    4 x 150 breast/free/breast
    3 x 100 pull on 1:25 (held around 1:15)
    50 pull no paddles easy
    3 x 100 pull on 1:20 (held around 1:12/13)
    50 pull no paddles easy
    100 cool down
    Total: 3400 SCY
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  2. 200 BR Splits...what a great race!

    by , March 20th, 2012 at 11:30 AM (The Labours of SwimStud)
    4 Bell, Richard J M42 MESC 2:46.37 2:43.09
    36.34
    1:18.17(41.83)
    2:01.28(43.11)
    2:43.09(41.81)

    5 Abreu, Joel M31 BCTM 2:46.78 2:42.98
    36.50
    1:18.89(42.39)
    2:01.72(42.83)
    2:42.98(41.26)

    Joel if you're reading this...great race! Thanks Man!
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  3. 03.20.12 - Tuesday workout

    by , March 20th, 2012 at 09:00 AM (Pete's swim blog)
    Swam w/ Dave. Pool temp 86+.

    SCY

    400 Warm up

    5 x 300 - 4:30 Descend (3:53, 3:45, 3:40, 3:32, 3:27)
    100 Easy

    6 times through
    * 50 Free - :50
    * 25 Fly - :20 no breath
    * 50 Free - :50

    3 times through
    * 25 Free Kick/25 Free - 1:00
    * 25 Free - :20 no breath
    * 25 Free Kick/25 Free - 1:00
    * 25 Free/25 Fly Kick - 1:00
    * 25 Fly - :20 no breath
    * 25 Free/25 Fly Kick - 1:00
    50 Easy

    400 Timed Pull (4:23) - I think this is my fastest 400 timed pull. I'm finally getting a faster turnover with my bigger paddles.

    200 Cool down

    (4150 Total)
    Tags: 400, pull, timed
    Categories
    Swim Workouts
  4. another really bad back day but not as bad as yesterday

    by , March 20th, 2012 at 07:22 AM (Mixing it up this year)
    I did the same warmup as yesterday in the hopes it would loosen me up and it worked. This may become more of a standard since it works welll. Thanks Leslie.

    I might have pushed harder then intended on this but once my back was loose and with the paddles I can rock!

    500 free w/snorkle alt 50 swim/50 kick

    W/paddles & zoomers
    16x50@1:00 free perfect stroke technique (also pushed hard on these) went 39,38,37,35,35,35,34,33,34,34,34,34,34,33,34,34
    1:00 rest
    50@1:00 strong build went 34
    1:00 rest
    12x50@1:00 free perfect stroke technique went 34,34,34,34,34,33,33,33,32,33,33,33
    1:00 rest
    50@1:00 strong 90% went 33
    1:00 rest
    8x50@1:00 free perfect stroke technique went 33,33,33,33,34,33,33,33
    1:00 rest
    50@1:00 AFAP went 31
    1:00 rest
    50 EZ

    100 EZ

    Total 2600 yards
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  5. Back to the lab

    10 min choice
    --300 w/bouy
    --200 dolphin kick w/fins
    --100 IM drill

    4 x 400 IM broken
    done as
    2 x 50 fly r/10
    100 bk r/10
    100 br r/10
    100 fr r/10

    100 fly r/10
    2 x 50 bk r/10
    100 br r/10
    100 fr r/10

    100 fly r/10
    100 bk r/10
    2 x 50 r/10
    100 fr r/10

    100 fly r/10
    100 bk r/10
    100 br r/10
    2 x 50 r/10

    50 ez

    10 x 200
    --odds free @ 2:45
    --evens stroke choice @ 3:15

    200 w/d

    4450

    After weekends filled with gymnastics meets, dance competitions, traveling out of town for other personal issues our family is back to a "normal" schedule. We have been at home for a total of five weekends since Oct. Now it's time to get all I can out of my training for the next month.

    The 50's on the broken IM's were suppose to be faster than our race splits. I nailed those but need to push the back a little more.

    The last 200 coach had us rest a extra 45 and swim it for time. I went backstroke and nailed that also. Another good confidence builder!

    Back to the lab.
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  6. Monday 3/19/12

    Monday 3/19

    AM and PM SCY

    AM swim:

    500 swim
    500 pull
    500 kick w/ fins

    4x
    3x50 drill @ 1:00
    1x100 strong @ 1:30

    4x
    3x50 kick w/ board @ 1:00
    1x100 w/ paddles + overkick @ 1:30

    100 EZ

    Total: 3600

    PM swim:

    500 swim
    5x100 K/S/Dr/Bld @ 1:30

    4x150 BoA/C-U/DPS* by 50 @ 2:30
    1x400 Dr/S by 50 @ 6:00
    4x150 surf kick/overkick/swim by 50 @ 2:30
    2x400 6-beat kick @ :30 rest
    4x150 6-beat kick @ 2:30
    3x400 breathe 3/5/7 by 50 @ :30 rest

    21x50 1 line/2 lines/3 lines** under H2O @ :50

    350 EZ

    Total: 6600

    * Bow and arrow drill, Catch-up drill

    ** Our pool is lined both lengths and widths for 25 yard competition, so the lines correspond to the black lines running perpendicular to the direction we were swimming.
    Categories
    Swim Workouts
  7. Monday, March 19, 2012 1:15-2:30pm @ Seattle

    by , March 19th, 2012 at 07:40 PM (Fast Food Makes for Fast Swimming!)
    Got a chance to break away from Seattle Children's Hospital today, and made it up to Kirk's neck of the woods to swim at Helene Madison swim center up on the north end of Seattle. This pool is easy to get too, just a few blocks off from I-5, and a great pool to swim in (at least compared to what I normally swim in). I've competed in this pool once before about 2 years ago as well.
    The pool wasn't too crowded in the lunch/afternoon adult swim timeslot. The "Fast" lane was occupied by 2 guys, so I hopped into the "Medium" lane with another lady who was swimming IM stuff, so I figured she could handle me. Both the lady and myself were both faster than the 2 guys in the Fast lane also. ???? Oh well, I had a great swim.

    Warmup:
    200 Free
    200 Kick w/ board
    200 Free Pull
    200 IM Drill
    200 Kick w/ board

    1 x 200 Free @ 2:30 (2:15)
    2 x 150 Free @ 1:52.5 (1:43s)
    3 x 100 Free @ 1:15 (1:08s)
    4 x 50 Free @ :40 (:34s)

    10 x 50 Kick w/ board @ 1:00 (:50-:54s)

    4 x 125 Free Pull @ 1:35 (1:29s)

    8 x 75 IM (no breast) @ 1:15 (held :55s)

    16 x 25 Streamline Kick on Back
    Odds SDK on back 1/2way underwater @ :30
    Evens Flutter Kick @ :40

    --------------------------
    4000 Yards

    I could swim at this pool during this timeslot every day of the year, compared to my YMCA lap swim!! Oh well, I can't have it great all the time, but I'll enjoy it when I can!
  8. Taper Day 1 - 03/19/12

    by , March 19th, 2012 at 05:28 PM (Workout Swimmer)
    Of course, day one of my taper, I feel like C***
    Water was 84 degrees - amazing - could they possibly turn off the heater? It's 87 degrees outside!

    24 x 50 on :50 & 1:00 (6 ea SKPS)
    8 x 100 on 1:45 alt 50k/50s w/100 IM
    50 EZ
    5 x 100 P, start at 1:30 drop interval by 5 sec each 100
    300 breast/free
    200 cool down
    Total: 3000 SCY
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  9. Monday, March 19

    by , March 19th, 2012 at 05:16 PM (The FAF AFAP Digest)
    Drylands, 90 minutes

    rehab exercises
    wide grip lat pulldown, 60 x 2 x 20
    leg extensions, 80 x 1 x 8, 100 x 1 x 8, 110 x 2 x 8
    resisted side lunges, 50 x 1 x 15 each side, 55 x 1 x 15 each side
    resisted track start jumps, 40 x 2 x 15
    good mornings, 65 x 1 x 12, 75 x 1 x 8, 80 x 2 x 8
    low row negatives, 60 x 3 x 8
    explosive leg press, 230 x 1 x 15, 250 x 2 x 15
    tricep press, 40 x 2 x 20
    altitude drops, 3 x 6
    knee tuck jumps, 10
    power wheel roll outs, 3 x 15


    Stretching/Yoga, 30 min


    ++++++++++++++++++++++++++++

    Back at it at the gym. Spent a long time there. But a good chunk was rehab exercises and I doddle between sets. No cardio involved in my drylands.

    Vids are gone. Poof! Had a few on there of other folks too. No idea why. My phone just went crazy when I plugged it into the computer to download them.

    Still pondering my Zones entries. I think I'm going minimalistic. I'll likely just do the 200 mixed and women's medley and free relays, 100 breast and 100 free. And maybe 50 fly. I can get a 50 free split leading off one or both of the free relays if I'm so inclined. (I always seem to go first on our relays.) That's still 6-7 events (plenty for me) and I just don't want to swim 8-10 events so close to Nats. I'd prefer some low key fun with my team and friends.

    I checked my fly split from the medley relay and it really was 29.4. And that was with a safe start and 3 breaths. I'm not sure it was all that helpful to only take 1 breath ...

    Updated March 19th, 2012 at 08:40 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  10. March 19, 2012

    Warm-up (1000)
    200 @ 3:15
    2 x 100 @ 1:40, 75 catchup / 25 swim
    200 @ 3:05
    2 x 100 @ 1:30, 50 catchup / 50 swim
    200 @ 2:55

    Set I (300 / 1300)
    4 x (3 x 25) @ :45 - underwater SDK w/fins, 1 on left side, 1 on front, 1 on right side

    Set II (2100 / 3400)
    modified slight from http://www.usms.org/forums/blog.php?b=21185

    2 x 200 @ 2:50 - moderate
    2 x 200 @ 3:00 - faster than above, broken at 50 for 5 sec
    2 x 200 @ 3:10 - faster than above, broken at 50 for 10 sec
    2 x 200 @ 3:20 - faster than above, broken at 50 for 15 sec
    2 x 50 @ 1:00 active recovery
    2 x 200 @ 3:30 - fast

    Wrap-up (600 / 4000)
    16 x 25 @ :30 no-breather
    200 easy

    * 4000 *

    Updated March 19th, 2012 at 08:42 PM by eric.carlson

    Categories
    Swim Workouts
  11. Monday, 3/19/12

    by , March 19th, 2012 at 05:01 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Swim meet coming up on Friday and Saturday in Salt Lake City. Friday night I'll be doing the 100 free, then on Saturday the 200 back, 50 fly, 100 back. So this week will be lots of easy swimming with a few sprints thrown in.

    Warm up (850)
    250 swim back & free
    200 kick on back w/ 6-8 sdk off each wall
    200 pull free and back
    4 x 50/1:10 build, odds free, evens back

    Main Set (500)
    swim 8 x 25 on 1:00: odds stroke, evens free
    #1-2 with fast breakouts
    #3-4 with fast finishes
    #5-6 build to ~85%
    #7-8 fast
    200 easy choice

    2 x 25 fly FAST, swin easy back
    focus on breakout

    swim down 500 easy

    Total: 1850 yards

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  12. March 18, 2012

    Warm-up (1200)
    200 @ 3:15
    3 x 100 @ 1:40
    200 @ 3:05
    3 x 100 @ 1:30
    200 @ 2:55

    Set I (1200 / 2400)
    Pull with buoy

    2 x 200 @ 2:35
    2 x 200 @ 2:40
    2 x 200 @ 2:45

    Wrap-up (200 / 2600)
    200 easy

    * 2600 *

    **************************************************

    I got up at 4:15 this morning to get my daughter to a regatta in Sacramento by 6:30. It was in the 40s (cold, by our standards anyway ), and windy, and crew is not usually much of a spectator sport, so I was tired by the time we got home at 4:00. I wasn't really in the mood for a swim and almost decided not to go, but I was sore from yesterday's meet so I decided a short workout might help stretch out the kinks. I am happy I went because I felt much better after the short swim, a soak in the hot tub, and a few minutes in a steam room!

    Oh, the things we do for our kids...
    Categories
    Swim Workouts
  13. Swim and P90X!

    by , March 19th, 2012 at 03:23 PM (Chowmi's Blog)
    I started P90X!

    I don't know how much direct transference this will be to my swimming, but it sure is fun, and a nice break from swim-training! Ugh, I wasn't looking forward to doing much in the pool. Now, it's fun! I do P90X mainly, and then add-on with a dabble of swimming. A way to take a break without completely doing nothing and having to work my way back up!

    Day 1 (Sat, 03/17). Even after 13 hours in the car back from Breck, put a bug in hubby's ear that he might want to swing by the office....oh, and bring back my P90X DVDs, thanks! Chest & back - mainly pushups and bar dips. I think I did 10 accross the board, and instead of bar dips, I just used a stretch cord.

    Day 2 (Sun, 03/18). 3 hours of ferris-wheel kit with Helen. That was exhuasting! Later, Plyometrics, which was a bunch of jumping around and squat variations. Had to pull out the minitrap to modify! Some were pretty easy, like the jumping over a bridge/river, and one can hardly resist saying "wheee!" each time; but the jumping in a cross with one foot, jeez, I could barely do that!

    Today, Mon 03/19
    SCM, Baylor Fitness Center
    on my own

    200 warm up

    6 x 50 on 1:00
    free with PFS

    100 easy

    6 x 50 on 1:00
    free with PF

    100 easy

    6 x 50 on 1:00
    3 x free with snorkel
    3 x free just plain ol free

    100 easy

    50 blasto!
    free with TYR Burner fins
    29 very flat.

    100 easy

    200 kick
    sides/tummy

    100 easy

    The End
    +++++++++++++++++++++++++++++++

    Wowie! My arms and legs were tired today, but not too sore or uncomfortable. Plus, I had to rush in and swim, since the weather was suppose to be really bad, so I felt time crunched the entire time. The good news is the fins slow down my arm turnover, which is a good thing. My left shoulder is a bit weak, so it really helps to drive the legs and use the arms at about 90% effort instead.

    ++++++++++++++++++++++++++++++

    Today is something with shoulders, triceps and biceps. Tomorrow is yoga, thank goodness!

    PS - I flipped through the pages of the nutrition book, and then quickly decided it was not for me.
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  14. My dream goggles

    This morning I had a relaxing swim at the Y with Rondi. The pool was hopping today—we swam with four in our narrow lane for much of the workout, and the other lanes were full too—but everyone was fairly polite and things worked out fine. Here’s what I did:

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

    400 FR drills and spl stuff

    4 x 100 FR @ 1:45 desc.

    500s with traveling backstroke
    50 BK/ 400 FR / 50 BK
    50 FR / 50 BK / 300 FR / 50 BK / 50 FR
    100 FR / 50 BK / 200 FR / 50 BK / 100 FR
    150 FR / 50 BK / 100 FR / 50 BK / 150 FR
    200 FR / 100 BK / 200 FR
    [I did 450s on most of these.]

    450, prime-numbered lengths = kick on back, non-primes = FR swim
    400, prime-numbered lengths = FR swim, non-primes = kick on back [I did this as a warmdown]

    One of our lanemates today was pretty amusing. During warmup he announced he was going to do some IM, and wondered if he should go to another lane for that. I looked over at the next-fastest lane, where there were also 4 swimmers, 2 of whom seemed ill-tempered and 1 of whom insisted on swimming down the middle of the lane (which might have explained the ill-temperedness, or not). I told him he would be better off staying in the fast lane, since if he moved he would both be doing IM and be much faster than his lanemates, whereas if he stayed he would just be doing IM. It wasn’t the most diplomatic thing I’ve ever told someone, but he seemed please with even the tepid encouragement to stick around. Turned out he meant it when he said he was doing IMs—he did 200 IMs one after the other all through our traveling 500s set. It turned out his workout consisted of 500 warmup—20x200 IMs—500 warmdown, mostly done as continuous swimming.

    The other strange thing was that after about 15 of his IMs he stopped, turned to us, and abruptly asked me how old I was. I still have no idea why he wanted to know. I must have been looking highly questionable today, for some reason—the lady beside me in the locker room decided to start a conversation by asking how big my feet were. (When I told her my shoe size, she looked disappointed, but then insisted, “But they are narrow, I can see they are narrow.” Not really, but I didn’t argue.) The Y can be a strange place. Sometimes I am tempted to wear earphones around, just so I can pretend not to hear people.

    After swimming we went upstairs for weights. My big excitement today was that I added some plates to my bench press—I’ve graduated from just doing the bar! Onwards and upwards. . . .

    One final thought: When I was swimming this morning I was thinking how nice it would be to have goggles that are kind of like a periscope (or half a periscope?), that allowed you to see straight ahead when your eyes were facing the bottom of the pool. It would be useful to watch your hand entry from underwater, plus it would eliminate the temptation to look forward to see how close you are to others in the lane. Would it be hard to make some goggles—or a mask, since it might require a little more depth than goggles would afford--with little mirrors in the bottom angled so they provided a view ahead? Or would that be too close to your eyes to allow you to focus properly? I have seen ads for [ame="http://www.amazon.com/Reizen-Prism-Bed-Spectacles/dp/B003I7HOF6/ref=pd_bxgy_t_text_b"]glasses with mirrors that allow you to read in bed[/ame] without propping up your head—maybe something like that could be turned upside down and put in a waterproof case. If someone would invent this I would consider buying it!
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  15. Mon Mar 19th, 2012, SCY

    by , March 19th, 2012 at 01:44 PM (Ande's Swimming Blog)
    Mon Mar 19th, 2012, SCY

    Swam Sun just quick & easy, warmed up kicked a little then got out. to have brunch with my wife & her friend

    Saturday did not swim
    did SXSW stuff
    KGSR Live at the W
    Went Thu & Sat really loved
    Nakia, Elle King, Bahamas, Ingrid Michaelson, Kat Edmonson, Ed Sheeran & Keane

    Taper time has arrived but I'd really rather train & had to fight myself to overcome the urge to do a double today

    Zones are 1 week & 4 days away, so I really need to be resting, entered last week & got my hotel several weeks before that


    Whitney Coached SCY
    6:30 - 8:00 dove in around 6:37:30
    swam with Mike Varozza, Tyler, & Korey,
    beside Larry Max todd, pat, & Ned

    Warm Up
    went around 500

    Main Set

    assigned 20 x 100 fr
    4 rounds of 3 x 100 fr on 1:15, 2 on 1:10 continuous.
    Did: most but skipped a 50 once each round of the 3 x 1's on 1:15)

    10 x 50 on 1:00 done 25 fl fast 25 fr 1 breath

    then got out early

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    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
    Categories
    Swim Workouts
  16. Saturday, 3/17/12

    by , March 19th, 2012 at 01:20 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up: (850)
    - all free on warmup
    300 choice
    3 x 100/1:45 build each
    3 x 50/50 ds
    4 x 25/30 strong

    Swim: Back (1400)
    8 x 50/1:15 long kickouts
    - ave 47±, was doing 9-10 sdk off each wall going around 10y
    1 x 100 choice/2:00 smooth
    6 x 50/1:00 strong build - count strokes, same both 25's
    - ave 44±, 16 spl and 6 sdk each 25
    1 x 100 choice/2:00 smooth
    4 x 50/1:30 strong
    - ave 40±
    1 x 100 choice/2:00 smooth
    2 x 50/1:45 FAST
    - 38, 37
    100 choice/2:00 smooth

    Warm down
    150 easy free

    Total: 2400 yards
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  17. Sarasota Y Sharks Masters 5:30 AM Workout -03/20/12

    by , March 19th, 2012 at 12:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    1 X 150 2:30 2:15
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 50 easy swim

    12 X 25 :40
    Sprint 20 yards-no breath, finish easy

    1 X 75 easy
    3 X 50 Blocks
    1 X 75 easy

    1 X 100 IM 1:45
    1 X 75 stroke 1:30
    5 X 25 stroke-fast- :45
    Three rounds. Break if needed.

    7 X 200 free
    1-3 on 3:00
    4-7 descend on 2:40

    WARM DOWN: 4 X 50 easy 1:00

    4650Y
    Categories
    Swim Workouts
  18. Palate Cleansing

    by , March 19th, 2012 at 12:20 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I'm awaiting the art work for the Sequel to Buck up, Albatrossian! Buck up! (http://forums.usms.org/blog.php?b=21165) and the invaluable life lessons this recent meet bestowed upon me, your Vloggist Everyman, and hence, by extension, to you, i.e., Everymanandwoman Everyman.

    In the meantime, please enjoy today's palate cleanser of a vlog, which I offer in the spirit of less is more, the less being any extraneous verbiage I have managed to X-out, using the pen feature of the Paint program that comes free with Windows ®.

    This represents the first time in history that the words All, American, Listings, for, James, and Thornton have ever been collected together in a single document, sequentially or otherwise.

    If it can happen to me, it can happen to you, too, Everymanandwoman Everyman everywhere!

    Have an excellent Monday, March 19th, 2012.



    PS: Major thanks to Jeff Roddin for running a sensational 2012 Albatross Open during which his dapper-looking and newly minted septuagenarian father, Hubert (?) Roddin*, set two new national records and his doe-eyed daughter, Rachel-Ray (?) Roddin, had her pre-toddler debutante coming-out party (ostensibly to introduce her to Pittsburgh Society/ineligible bachelors).

    I also got the chance to meet Ruth Ann (?) Roddin, Hubert (?) Roddin's lovely bride and quite possibly my future Grandmother-in-Law, as well as continued my uninterrupted winning streak in all distances of 400 m or longer that I have enjoyed against every member of the Roddin family. The streak dates back to the Chris Greene National Open Water 2-Mile Cable Championships two summers ago. It continued its uninterrupted peregrinations to glory thanks to the lovely Mulie Roddin, my likely future mother-in-law, who has shed the last of her baby bumpage, replacing this with blue-steel core musculature, but somehow still managed to lose to me and my own core, which when lightly flicked resembles a water bed. Not to worry, Mulie--it was still your finest 400 m swim in decades, in my opinion.

    And it goes without saying that my gratitude knows no bounds, as well, to my mither, Leslie Livingston, with whom I co-own a house in Vienna, Virginia, which--unlike my other real estate ventures over the years--has actually seen a modest price rise on Zillow ® recently!

    Nice to know that post-starter mansions in the close-to-Langley area of Washington, D.C., have begun to rebound from our recent economic woe!

    One more little peep of disturbance from the Sino-Islamo-Soviet-Indo-North-Korean-et-al geopolitical realm, and everybody in Northern Virginia's gonna get filthier rich, Leslie and me included!


    Here's hoping anyhow.



    Jeff Roddin demonstrates the perfect racing dive, pike position.




    Jeff and Mulie Roddin at a pre-marital counseling session with me during which I explained to Jeff the unbelievably noxious batch of suffering compounds that would be unleashed in his brain if he blew it with Mulie and did not get married in a timely fashion. Shortly afterwards, my possibly future bride, Rachel-Ray, was born, demonstrating once again that God helps those who help themselves. True, I have been accused of helping myself to too much. But God 'n me don't look at this way.


    ______________________________________________
    * My recent inclusion in the highly rarefied-to-my-ilk world of All Americanism has induced such euphoria that even the realization I am only 10-years-young than Jeff Roddin's father cannot dampen my spirits. It does, however, continue to blow my mind. I thought Jeff was several decades older than me. His gravitas certainly argues for such a premise.
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  19. 03.19.12 - Monday workout

    by , March 19th, 2012 at 08:44 AM (Pete's swim blog)
    Swam w/ Dave x 2 and Roger. Pool temp 86.

    SCY

    500 Warm up

    1 x 100 - 1:30 1st 25 fly
    3 x 100 - 1:20
    2 x 100 - 1:30 1st 25, 50 fly
    3 x 100 - 1:20
    3 x 100 - 1:30 1st 25, 50, 75 fly
    3 x 100 - 1:20
    4 x 100 - 1:30 1st 25, 50, 75, 100 fly (Made it!)
    50 Easy

    4 x 75 - 1:20 Fly/Bk/Br
    12 x 75 - 1:15 25 kick hard/50 Easy

    5 x 200 Pull - 2:45 Odds hard, descend (2:17, 2:14, 2:06)

    200 Cool down

    (4850 Total)
    Categories
    Swim Workouts
  20. a very painful warmup

    by , March 19th, 2012 at 07:38 AM (Mixing it up this year)
    Actually the pain in my back was really bad on Sunday so this morning I was not surprised to start out locked up. The first set with the kick was very painful and slow but by the third kick my right side of my back lossened up some and it was more tolerable. By the end of the workout I was feeling good.

    I know it is asking too much for this good feeling to last. As soon as is sit for an hour at my desk I will be stiff.

    Anyone know where I can get a waterproof wireless laptop! I would love to just stay in the pool.

    It also didn't help that this was long course and i had to share the lane with 4 other slower swimmers. I just road down the middle.

    10x50@:20RI odds free w/paddles &snorkle. Evens kick
    100 EZ
    8x25@:45 shooters w/zoomers this hurt too
    100 EZ
    10x25@1:00 burst + cruise 5 kick 5 swim
    50 EZ

    Mext set done with zoomers
    200 AFAP broken at 50 on :20R went 35,39,39,40 yes I had to pass a few people
    400 EZ
    100 AFAP went 1:17
    300 EZ

    They started pulling the lane lines so I had to get out. I hate Monday long course, I always get interupted

    Total 2200 meters
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