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  1. More Drylands, Thursday, Dec. 30

    by , December 30th, 2010 at 03:56 PM (The FAF AFAP Digest)
    Drylands:

    flutter kicks on bosu, 50
    long arm crunches, 50
    superman streamlines on back on bosu, 2 x 1:00
    lower back, 100 x 1 x 10, 110 x 1 x 10, 120 x 1 x 10
    HS power squat, 140 x 2 x 10
    HS iso lateral hi row, 150 x 1 x 8, 160 x 1 x 8
    (surprised to start this high after a month off)
    box jumps, 2 x 10
    push ups, 2 x 15
    power wheel roll outs, 2 x 15
    RC work, 15 minutes


    Bike, 20 minutes

    Stretching, 20 minutes

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

    Commentary:

    Felt pretty good at the gym despite some residual soreness from 2 days ago.

    SCM Rankings:

    Unless something is added manually, in my 6 events I fared as follows in the 45-49 age group:

    #1 50 back (31.1)
    #2 50 fly (30.3)
    #2 100 back (1:10.2)
    #4 100 fly (1:10.2)
    #4 50 evil (38.9)
    #6 50 free (28.7)

    Happy with the times/rankings as, at times, 2010 did not seem to be my year (at least compared to 2009). It's a bit sad when freestyle is one's worst stroke though ...

    Looking Ahead:

    At Ande's suggestion, I checked out the NRs in my soon to be new age group. Food for thought. Some seem reachable, although they are tech suit times. But I did swim under four of these times this year without the tech suit. Of course, I will be a year older and creakier ... Gotta stay healthy and injury free.

    NRs 50-54:

    50 back SCY, 28.7
    100 back SCY, 1:02.6
    50 back SCM, 32.1
    100 back SCM, 1:10.3
    50 fly SCM, 30.6
    50 back LCM, 32.87
    100 back LCM, 1:13.5
    50 fly LCM, 30.7

    I need to formulate a better training and meet plan. Does anyone know when the Rowdy Gaines meet will be next year? I seem to recall it was a week before the Sprint Classic this year. If so, I might try to do both meets this year.

    Updated December 30th, 2010 at 04:49 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -12/31/10

    by , December 30th, 2010 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 400 6:45
    4 X 100 1:45
    1 X 200 3:20
    2 X 100 1:40
    6 X 50 :50

    10 X 100 2:00
    odd: moderate
    even: fast
    Choice

    SCY
    1 X 200 kick 4:30
    10 X 25 sprint kick :45

    3 X 400 free 6:00
    Descend 1-3

    OR

    3 X 300 IM 5:15

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  3. The Secret Lives of Twins

    by , December 30th, 2010 at 01:25 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Most of you, I suspect, are singletons.

    A lucky handful, perhaps, are fraternal twins.

    But only a pittance are God's Miracle of Nature: Monozygotic, AKA, identical twins.

    Singletons are fascinated by us miracles, I know.

    There is a constant prying into our clandestine lives for glimpses of what it must be like to be the Chosen.

    We usually brush off these attempts to pry.

    But in the spirit of generosity, the Thornton Twins, former impressarios of the Thornton Twins Podcast (which may or may not still be available for free iPod downloading at iTunes), recently Skyped one another and recorded the conversation via Camtasia technology (I hope I am spelling this correctly.)

    John, the older but much, much younger looking twin, asks Jim, the younger but beaten-down-into-a-craggy-monster-by-life twin, to explicate his rudimentary understanding of epigenetics.

    This new branch of Science, Jim is pretty sure, explains how it is that one twin can look like the dying elderly father of another twin.

    Please enjoy this New Year's Eve Eve contribution to your feeling better about yourselves by proxy film!

    A shiny quarter to anyone who can prove they watched the entire interminable thing!

    (Please send a self addressed stamped envelop to Jim Thornton, 814 Blackburn Road, Sewickley, PA 15143. I will review your proof and if you qualify send you your shiny quarter within 8-14 weeks. Shipping and handling costs may apply.)

    [nomedia="http://www.youtube.com/watch?v=D87QAVDJNwg&feature=player_embedded"]YouTube - 2010-12-30_113020.mp4[/nomedia]
    Categories
    Uncategorized
  4. Friday Dec. 31, 2010 5:00am - Last Swim of the Year

    by , December 30th, 2010 at 01:14 PM (Fast Food Makes for Fast Swimming!)
    Might as well make it a good one. Maybe not as good as my "Come Fly with Me" set I did on Christmas Eve, but it ranks right up there on the fun list. This one is a more makeable practice for more people.
    Hopefully the coach will be there to open the pool. She said we were going to swim.

    Warmup
    3 x 250 Free @ 4:00

    16 x 250 Free @ 3:30 w/
    (Rule #1 - every 4th length is Fly)
    (Rule #2 - every 4th 250 is Fly)

    1 x 250 Free Sprint for time - shooting for under 2:45, after all this that would be a decent time.
    --------------
    Total 5000 <--on interval I can get done under 80 minutes, leaving plenty of time to play Sharks and Minnows with the group afterwards.

    ************************************************** ********************
    This workout is NOT copyrighted, so as many of you that would like to swim it with me are more than welcome.
    ************************************************** ********************

    Happy New Year!!!!

    Updated December 31st, 2010 at 10:01 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  5. If once is nice, why not do it twice?

    This morning I swam during the PCAC’s early lcm lap swim. Those warmup sunrises do not get old—today’s was gorgeous, with some clouds around to make it even more dramatic than usual. It was warmer today—high 40s when I got in at 6, mid-50s when I got out. Here’s what I did:

    1000 lcm warmup

    8 x 50 FR @ 1:00, desc. 1-4 and 5-8 [went 38 and 35 on fast ones]

    Ladder set
    50 BK
    100 FR
    150 BK/FR/BR
    200 FR
    250 FL/FR/BK/FR/BR
    300 FR
    then back down
    [I did this set with my new swim buddy Tracy—we took about 15-20 sec. rest between swims. My goal was to go under 1:30/pace for the free swims—I went 1:29/2:52/4:19/2:48/1:22. We both enjoyed this set, so decided to do a different version of it for our next set.]

    Ladder set II
    50 kick
    100 pull
    150 K
    200 P
    250 K
    300 P
    then back down
    [My goal on this set was just to keep up with Tracy!]

    Then on my own I swam

    1000 straight swim, every 5th 50 ST IM order

    800 swim, every 4th 50 BK

    200 warmdown + play

    The kids team was practicing in the lanes beside me. Over winter break they do a series of “epic” sets. Today’s was a 4000 lcm IM. Monday’s was reportedly 4 x 1650 scy. Sometimes it’s pretty great to be a grownup!

    I tried out 2 new goggles today—Blueseventy Nero RZR and Blueseventy Element. The former was fine, the latter I liked quite a lot. I especially like the b70 amber lens color—they were great in the predawn light, but also dark enough once the sun was up.

    Happy New Years everyone! I hope 2011 brings us all beauty and joy and lots of opportunities for swimming!
    Categories
    Uncategorized
  6. Thursday Dec 30th 2010

    by , December 30th, 2010 at 12:05 PM (Ande's Swimming Blog)
    Thursday Dec 30th 2010

    Subscribe to Ande's Swimming Blog


    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    chris Coached
    UT Swim Center, main pool then diving well
    6:30 - 8:00
    trained with Todd, Richie, & Brandon
    beside James Fike, Marcio, David kahn, Tyler, Larry, & Ned
    WORE Yingfa jammer

    WARM UP in main pool
    4 rounds of 100, 25, 100, 25

    Main SET: moved to diving well
    2 rounds of
    assigned: 800 did: 4 x 150
    30 - 60 sec break
    assigned 400 did 2 x 150
    30 - 60 sec break
    assigned 200 did 150
    30 - 60 sec break
    100 fr
    30 - 60 sec break
    50 fr

    4 x 50 on 40 done 25 fl 25 fr
    break
    4 x 50 k on 45 did 2 fl, 2 br
    break
    4 x 50 on 40 done 25 bk 25 fr
    break

    assigned 4 x 50 k on 45
    did skipped it and rested


    200 k FAST
    from a dive
    SDKed a bit on the first length but
    mostly fly kicked on my side with arms at my side
    (no board no fins)
    took 2 right arm pulls to set up each flip turn
    todd got my splits
    went 2:14 split 64 70
    lifetime best 200 k, pretty sure I can go faster
    think it's a matter of rest before it & mental toughness during



    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events

    Updated December 30th, 2010 at 02:45 PM by ande

    Categories
    Swim Workouts
  7. Year End Swim

    by , December 30th, 2010 at 09:14 AM (Mixing it up this year)
    This was the big year end swim and it was good and strong

    100x50@:55 Free #13-100 w/paddles & bouy

    Total 5000 meters

    100 Free in warm pool

    Total 100yards
    Categories
    Uncategorized
  8. Top Tens SCM

    by , December 29th, 2010 at 09:53 PM (Fast Food Makes for Fast Swimming!)
    I managed to hang on to a few swims, and lost a couple out of the top ten in the last few swims of the year. (Men's 30-34)

    2nd - 200 Fly
    5th - 400 Free
    5th - 400 IM
    10th - 100 Fly (I'm surprised I was able to stay up there in the 100)

    11th - 200 Back (0.90 sec. away)
    11th - 200 Breast (1.20 sec. away)
    12th - 200 Free (0.56 sec. away)
    12th - 200 IM (1.73 sec. away)

    There's always next year, which isn't too far away. I'm going to take a look into traveling either to the SPMA's, or maybe back east to the New England SCM Champs. Both of these seem to have some good competition in my age group. It's always more fun to race "live", than to just compare results.
    Categories
    Meets
  9. Double Wednesday Dec 29th 2010

    by , December 29th, 2010 at 09:08 PM (Ande's Swimming Blog)
    Double Wednesday Dec 29th 2010

    Subscribe to Ande's Swimming Blog


    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters

    most of the 2010 SCM rankings are on top times


    scy
    Bess Coached
    UT Swim Center, main pool
    noon to 12:15
    trained with Tyler
    Beside Larry & Jim
    WORE Yingfa jammer

    WARM UP
    missed


    Main SET:

    missed: 5 x 50 fr on 1:00 Best ave

    missed: 500

    missed the first 100

    4 x 100 fr on 2:00 best ave
    dove
    went 62, 59, 58, 57

    assigned 500
    did 8 x 50

    assigned 5 x 200 fr on 4:00 best ave
    did 3 x 200 on 4:00 skipped # 4,
    went 2:01's & 2's on 1, 2, 3
    went 1:58 on #4

    100 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events

    Updated December 29th, 2010 at 09:20 PM by ande

    Categories
    Swim Workouts
  10. Chilly sunrise swim

    This morning the pool was open despite temps hovering around 30. There was ice on some parts of the deck, and frost on all the deck chairs. When I drove up a little after 6am there was a huge cloud of steam rising off the water, so I couldn’t even tell if the lane lines were running lc or scy (they were in fact lcm). Once in, you couldn’t see from one end of the pool to the other, except underwater. The water was around 82, so it was very comfortable swimming, and a nice contrast with the cold air. And by the time I got out the sun had warmed things up considerably—it’s got up to near 60 today, and is supposed to be warm for the next few days.

    Here’s what I did, most of it with swim buddy Tracy in the adjacent lane:

    1000 lcm warmup + sunrise watching

    8 x 150 (50fr/50st/50fr) @ 2:45

    2 x 200 IM @ 3:45
    3 x 100 IM desc. @ 2:00
    6 x 50 ST @ 1:00, IM order (last 2 were 25fl/25bk and 25br/25fr)

    16 x 50 @ 1:15, done as 4 x (3 x 50K desc. + 50 swim easy), IM order on kick threesies

    400/300/200/100 pull @ :20 rest

    700 warmdown + play

    This morning’s hard-won wisdom: When switching goggles in cold temps, be sure to dip the new pair in the warm water for a few seconds before putting them on your face.
    Categories
    Uncategorized
  11. YES! Beat that Jeff Roddin!

    by , December 29th, 2010 at 07:36 PM (The Labours of SwimStud)
    My 2010 goal: 365.00 mi. Progress towards goal:

    Congratulations! You have achieved your GTD goal for the year
    Your goal pace: 363.00 miles as of today
    Your actual current pace: 365.02 miles as of today
    Categories
    Uncategorized
  12. Backstroke Workout, Wed., Dec. 29

    by , December 29th, 2010 at 06:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    8 x 50 backstroke drill @ 1:00

    8 x 50 hypoxic kick @ 1:00

    8 x 100 backstroke w/paddles @ 1:30

    16 x 100 backstroke kick w/fins @ 1:30
    (went 1:11-12 on 1st 8 and 1:10-1:11 on 2nd 8)

    -- I was sharing a lane at this point and backstroke kick is the easiest thing to do in half a lane.

    100 EZ

    Total: 3900/2200 kicking

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

    Commentary:

    Squeezed an aerobic workout in this am before hitting the hair salon for a marathon session on the red tresses. (One of Mini Fort's swim friends just went red, and I warned her about the difficulties of maintaining this color while swimming.)

    I've done a lot of working out since 2:00 pm yesterday and am pretty tired. I will likely just hit the gym tomorrow. But I feel like I'm getting somewhat back in badass form.

    Now off to dinner with friends!
    Categories
    Swim Workouts
  13. DONE DEAL

    The past week was a bit of a logistical roller coster for getting my 1000 miles completed. My main pool is closed for the break, another pool across the river is plagued by lifeguard shortages (another college pool) during the break, so I hoped that it would be an easy fix during my visit to Bklyn with several pools within striking distance, and a couple set up for LCM.

    Dec 24 was a travel day, so I woke up at 4:30 AM on the 25th and headed to Riverbank (the pool that is never closed). It was closed, so I headed cross-town to Asphalt Green which was a complete ghost town except for a lifeguard and a security guard who stated "the pool is open, but nobody is here but you". I'm OK with that, so I asked for a drop in pass.... no dice. he wasn't authorized to fill out the proper forms, and since no members were present, I couldn't get in as a guest either. SOL

    Time was running out: 22 +/- miles to go and 6 days left to the year. Two days would be lost to New Years closures and they were predicting a major snow storm. Clare decided to head upstate early on the 26 to beat the storm, I secured a swim date with Kenn L at Chelsea Piers, so I planned to drive up later. CP is a great gym, and even though the pool is only 25 yards, I was glad to have the opportunity to get a nice long session in.

    20x 1000 on 15 minutes.

    I did this session with water only; no gels, no carbs. I kept the effort moderately light and had a little more than a minute rest on each 1000 keeping my walls light. The pool is surrounded by glass and it was nice to see the Hudson River getting tossed up in the storm while the snow started to pile up. I walked to my car and decided that it wouldn't be wise to drive upstate in this storm, so I headed to Bklyn, parked the car and went to sleep.

    The storm dropped about two feet of snow and not a plow in site. After a little time on the internet, I discovered that everything (pools) was closed, the subway wasn't running and my car was buried, so I couldn't even get to Coney Island for a snow dip. The next morning, 12/28 limited subway service was restored and a few calls later, I found that Chelsea Piers was the only game in town. Since I couldn't drive anywhere, I walked to the D train to make my way to CP. Only 16,000 yds needed.... I could do that!

    I swam the first 8,000 yds straight. My lane partner changed 4 times, but I recognized Kenn now (yellow paddles and pull buoy). I finished up with a 3000, 2x 2000 and 1x 1000...... DONE!

    The subway ride back to Bklyn took 2.5 hrs, and the streets still haven't been plowed.... another night away from home.

    12/29: finally a plow truck is making its way down the street. The driver is having a hell of a hard time as many residents in their infinite wisdom have created eight foot piles of snow in the middle of the street. It takes this poor guy 2 hours to get through one single block, and the road is still a mess. Not to be deterred, I pull out right behind him and drive my way out of post-apocalyptical Bklyn to the promised land of the Mid-Hudson Valley where they know how to plow snow.

    I think I'll take the rest of the year off......................
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters 5:30 AM workout: 12/30/10

    by , December 29th, 2010 at 05:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:40 3:20
    4 X 100 1:50 1:40
    Twice through. Round 1 intervals left, round 2 right.

    1 X 200 kick 4:45
    8 X 50 kick 1:15
    25 fast/25 moderate

    SCY

    1 X 200 free 3:00
    4 X 100 1:45 2:00 1:30
    Three rounds:
    Round 1 100's: IM
    Round 2 100's: stroke
    Round 3 100's: free
    Read intervals left to right.

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  15. Wednesday Dec 29th 2010

    by , December 29th, 2010 at 11:08 AM (Ande's Swimming Blog)
    Wednesday Dec 29th 2010

    Subscribe to Ande's Swimming Blog


    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    chris Coached
    UT Swim Center, main pool
    6:30 - 8:00
    trained with Marcio, Doug, & Brandon
    Beside Jim, Amy, Max, James Fike, & Beth
    WORE Yingfa jammer

    WARM UP
    assigned 6 x 200
    did 600 to 800 of easy 50's

    Main SET:

    5 x 50 fr on 1:00 Best ave
    dove them
    went 26, 26, 26, 27, 25

    assigned 500
    did 5 x 50

    5 x 100 fr on 2:00 best ave
    dove
    went 56's & 7's

    assigned 500
    did 5 x 50

    5 x 200 fr on 4:00 best ave
    dove
    went 2:02, 1:58, 1:57, 1:57, 1:57
    assigned 500
    did 100 easy

    played 6 square with the age group kids and their coach


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
    Categories
    Swim Workouts
  16. David Barra, Celebration, and What I Learned

    by , December 29th, 2010 at 10:29 AM (Swimming, Life, and Other Stuff!)
    Yesterday I completed my "Go The Distance" goal of 500 miles for 2010!
    Tonight I will purchase a beer and Frites for any swimmer who happens to be at Bruegge Brasserie while I am celebrating my success.

    Here is what I learned on my way to completing my 500 mile journey:
    1) Swimming more yardage does not make you a better swimmer. The majority of my swimming was done with freestyle; my freestyle is at an all-time low on speed and efficiency.
    2)Swimming 500 miles of mostly freestyle has vastly improved my butterfly. In the last week I have had 4 totally unrelated people at 3 different locations comment positively on my fly.
    I recently timed myself on a 50 from the wall after completing a 4,000 scy workout and did a PR!! (38.6)
    I guess I'll continue to NOT swim fly in practice so I can possibly improve on it more.
    3) Swimming 500 miles makes me fairly tired most of the time. I am also "tired of" swimming right now. Perhaps shorter workouts with lots of freestyle drills, backstroke, and kicking will rejuvanate my weary body and spirit!

    One interesting "GTD" statistic I noticed: The famous long distance and open-water guru/ swimmer David Barra a.k.a. Chaos and I were on precisely the same schedule yesterday except I was exactly 50% less than he was!!!!!!!
    Yesterday (Tuesday December 28th) David was 100.3% of his goal with 1,000.34 miles.....Bobinator was 100.3% of her goal with 500.17 miles!!!! FREAKY!

    Next year I am aiming for less mileage (400 miles) but will put the emphasis on quality and stroke improvement.
    Categories
    Uncategorized
  17. Wednesday, Dec. 29, 2010 5:00am

    by , December 29th, 2010 at 10:15 AM (Fast Food Makes for Fast Swimming!)
    warmup
    200 Free
    100 Kick
    200 Pull

    16 x 75 Free
    1 @ 1:10
    2 @ 1:05
    3 @ 1:00
    4 @ :55 <-- These ones were the fun ones, and 4 of them too!
    3 @ 1:00
    2 @ 1:05
    1 @ 1:10

    3 x 100 Free Pull @ :10 rest

    3 rounds of:
    4 x 75 IM Order @ 1:15 Push the Stroke, Easy on Free
    Round 1: 25 Stroke/50 Free
    Round 2: 50 Stroke/25 Free
    Round 3: 75 Stroke/0 Free

    100 EZ
    -----------
    3000 Yards

    It's amazing what can be done with just 75 yard sets all workout long. It's a fun training distance, because you can work it hard and not really be that tired afterward, even in multiple repeats.
  18. Another day of leg work

    by , December 29th, 2010 at 07:36 AM (Mixing it up this year)
    I know my shoulders will get over used tomorrow so I am giving them a rest again. Now my legs are just so itchy after workout. I guess I got the blood moving in them for once.

    10x100@1:40 Free
    500 Free kick w/fins & board 25easy/25mod/25fast
    5x100@:05R Free kick w/fins as 50 rt side/50 lt side
    10x100@:05R Free w/snorkle odds swim/evens kick
    200 Free EASY in the warm pool

    Total 3200 yards
    Categories
    Uncategorized
  19. Dec 28

    by , December 28th, 2010 at 11:08 PM (Keepin Track 2010)
    The consensus around the deck today was that we all felt like we hadn't been in the water for a few weeks...not just a couple days. Amazing what a few too many cookies and cocktails will do to the old bod. I only mention it in case either of you feel the same. Don't be discouraged...it's the common theme of the day!

    Our workout from tonight...

    10 min WU
    S4x50 build up on 10 sec rest
    S50, 100, 150, 200 FR (10 sec rest between)

    K200 mix with flips

    3x3x100 alt 25 SPEC, 25 FR on 1:40 work on holding stroke, rest :30 between sets. I kept BR stroke count to 6,7,8 mostly 7.

    easy 100

    K6x50 with flips. work underwater for first 25.

    2x (P250 on 3:20, S 2x25 hard on :30, rest :30)

    4x25 build IM order on :30

    easy 200
    Categories
    Uncategorized
  20. Dec 23

    by , December 28th, 2010 at 11:07 PM (Keepin Track 2010)
    20 min wu

    4x50 IM order drill down, swim back
    4x50 IM order kick down, swim back

    HQ
    4 sets (3x50) IM order #1 PULL #2 KICK #3 SWIM
    Do all hard on 2'

    50 easy

    200 SPEC kick no flips

    8x50 mod SPEC down, FR back on 1'

    3x200 mod swim add 50 easy backstroke to one 50 of each 200
    Categories
    Uncategorized