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    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......................
  2. Sarasota Y Sharks Masters 5:30 AM workout: 12/30/10

    by , December 29th, 2010 at 06:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    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


    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
    Swim Workouts
  3. Wednesday Dec 29th 2010

    by , December 29th, 2010 at 12:08 PM (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

    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

    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
    went 56's & 7's

    assigned 500
    did 5 x 50

    5 x 200 fr on 4:00 best ave
    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
    Swim Workouts
  4. David Barra, Celebration, and What I Learned

    by , December 29th, 2010 at 11:29 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.
  5. Wednesday, Dec. 29, 2010 5:00am

    by , December 29th, 2010 at 11:15 AM (Fast Food Makes for Fast Swimming!)
    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.
  6. Another day of leg work

    by , December 29th, 2010 at 08:36 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
  7. Dec 28

    by , December 29th, 2010 at 12:08 AM (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'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
  8. Dec 23

    by , December 29th, 2010 at 12:07 AM (Keepin Track 2010)
    20 min wu

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

    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
  9. Dec 21

    by , December 29th, 2010 at 12:06 AM (Keepin Track 2010)
    10 min WU
    4x25 BR drills
    swim 200 FR with BR pullouts
    4x25 BA drills
    swim 100 alt 25 K, 25 Sw BA
    Swim 100 alt 25 K, 25 Sw BR

    Kick 200 with fins

    3x100 work entry
    3x100 work catch
    3x100 work 1st half pull
    3x100 work 2nd half pull
    3x100 work recovery

    K 6x50 in 300 IM order

    Played Christmas Swim-opoloy so you're on your own for the end of this one. We
    were rolling dice and landing on swim sets all random lane by lane.
  10. Dec 14 and 16

    by , December 29th, 2010 at 12:05 AM (Keepin Track 2010)
    200 FR swim easy
    200 Mix drills easy
    4x50 build on 1'

    2x100 SPEC hard on 3'
    2x100 FR hard on 3'
    2x50 SPEC on 2'
    2x50 FR on 2'
    4x25 SPEC on 1'
    4x25 FR on 1'

    easy 100

    2x100K with flips alt 50BA/50FR

    IM ORDER once thru for each stroke
    50 drill
    50 build
    2x25 swim

    sorry I forgot tuesday. we did a main set of 5x4x100 on our training
    intervals. the rest was a mix of drill kick and warm up.
  11. Dec 9

    by , December 29th, 2010 at 12:04 AM (Keepin Track 2010)
    300 kick w fins alt Fl/Ba
    6x50 I'm transitions mod work turns.
    8x25 descend 1-4 spec 5-8 FR

    6x75 free on2:00 at 85%, best poss avg.
    3x50 spec on 2
    3x50 FR on 2

    100 easy

    200k with flips or breast kick
    4x25 hard kick on :40

    2x(100fr on 1:30, 100 back on 1:30, 4x25 IM order on :30)

  12. Dec 7

    by , December 29th, 2010 at 12:04 AM (Keepin Track 2010)
    15 min WU
    4x50 Fr drill entries
    4x50 K with flips alt fr and ba
    200 S working entry and turns
    3x (P300, S200, S100, rest 20)
    easy 100
    3x100 (#1 FL/BA, #2 BA/BR, #3 BR/.FR)
    6x50 descend SPEC
    200 WD
  13. Don't Forget My Senior Discount

    by , December 28th, 2010 at 11:28 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    1. Don't Forget My Senior Discount

    2. Business Idea Free for Taking

    You have probably heard of Vampire Drains in terms of energy usage. Here is a great little graphic illustrating the concept --

    (you can find the original at ):

    The constant low-grade suckage of standby appliances does indeed cost a lot of moolah over the years, but I think an even greater source of Money Suckage is the financial world in general, something that the great Matt Taibbi of Rolling Stone so famously described in his article on the greatest suck agent of all, Goldman Sachs:

    The first thing you need to know about Goldman Sachs is that it's everywhere. The world's most powerful investment bank is a great vampire squid wrapped around the face of humanity, relentlessly jamming its blood funnel into anything that smells like money. In fact, the history of the recent financial crisis, which doubles as a history of the rapid decline and fall of the suddenly swindled dry American empire, reads like a Who's Who of Goldman Sachs graduates.

    I was surveying my impossible bill situation today and realized how many things I have allowed to accumulate on a kind of autopilot basis. Cell phone service for more minutes than I could possibly use, texting and video messaging I rarely use, and so forth; the constant up-creep of Comcast TV, phone, and Internet stuff; my son's subscription to X-Box Live, whatever that is, which seems to contribute $24.99 per quarter into Bill and Melinda Gates respective purses, which I am pretty sure have been made from the stretched scrotums of Microsoft workers who did not make their quota of bad service; magazine subscriptions I never ordered but show up at my door anyhow, like Russian proletarians at Dr. Zhivago's summer home; various local tax payments you don't actually owe but would take up so much of your time proving you don't owe them that you are better off just paying; Netflixx subscription that you haven't used for quite some time; various overdo library book fines; etc.

    So anyhow, here is my business idea for anyone who wants to turn it into a money maker: come in and straighten up all these useless money leaks, and I will give you 10 percent of all the money you save me!

    I will also write you a testimonial. You can use this to get ten more happy clients, and ten more glowing testimonials.

    By this point, you will have learned where all the long hanging fruit is and come up with ways to easily handle this sort of money draining stuff.

    Soon, you will be killing the vampire financial drains of millions of people, and netting a happily paid 10 percent of all this money you have saved!

    Just watch out for people who wear hats like mine (Where the **** is My Senior Discount?) because we vote for people who won't like your business and will try to put you out of it.

    But I am rambling.

    We old fellows do ramble. That we do.

    3. Last Sewy Practice of the Year

    I apologize for not being able to turn off the italics here. After I italicized Matt Taibbi's quote at the outset of 2. Business Idea Free for Taking, I can't seem to get the italics to stop. I can bold things. I can even underline them. Change colors. Alter font Sizes. Even do a mix and match of all of these.

    But I can't turn off the damn-your-eyes italics. Which, when you think about it, is pretty much a metaphor for the accumulation of little niggling obnoxiousnesses that will be the death of me!

    But again I ramble.

    After last Friday's hyper successful Christmas Eve swimming practice at the Sewickley YMCA, I am proposing to do a kind of Redux version this Friday, New Year's Eve.

    Swimming coach Bill and shy actor, Mark Cox, attempt to restrain Jim when the palsies strike in the middle of the Christmas Eve 2010 5K. This happens occasionally, most likely because of the pool chemicals. Note: These and the two following pictures by the magnificent photographer, Go the Distance Phenom,
    John Kuzmkowski ( M56 AMAM 561.03 miles as of this posting)

    A very cold novelty stimulus female, Lisa Morrell, attempts to get used to our fetidly hot Amish mudhole swimming conditions. Watch out for crawdads, Lisa!

    The beauteous lithe former novelty stimulus female swimmer Jocelyn Cornman, wife of Jeremy and part of the marital Kona Triahtlon Finishing Family. Jocelyn bedazzled us all when she started swimming. But novelty, alas, wears off. She is now old hat to us, but the good thing for most viewers of my vlog who don't know Jocelyn, she is not by any means old hat yet for you! Grade AAA novelty stimulus. (Regular viewers may recall Jocelyn starred in one of my Polar Bear swimming videos of yore, performing a very spirited girl-on-girl scissoring on the frozen beach. But you need not tell me! I am rambling again.)

    THIS JUST IN!!! Swim Photographer extraordinaire, John Kuzmkowski, has just sent me a freakishly rare photo of shy actor, Mark Cox, who has momentarily emerged from the shadows. This very handsome Captain of Industry lives in a household with one wife, three daughters, and an ever shifting array of the earth's loveliest au peres.

    He inhabits, in other words, an estrogenic fog chamber that has no doubt contributed to the softening and feminizing of his chiseled male features, producing that perfect icon of modern attractiveness for our era: the softer-sided caring man.

    Alas, craggy old get-off-my-lawn-and-give-me-money-now! buzzard types like me, once held in such reverential esteem by the distaff gender, have gone the way of the Cro Magnon Turok Son of Stone comic book characters upon whom we are based.


    Anyhow, here's Mark, whose blog Water Rat can be found here:

    The self portrait atop this blog entry is like Old Man 2010. Who knows? Perhaps with luck and the rejuvenating powers of this practice I am about to invent, before our very eyes, I will begin 2011 like a Cute Little Baby in swaddling cloth, ready to attack the world with gusto again!

    So here is the basic idea.

    Start with the premise that the A swimmers can hold 1:20s per 100 for a relatively long period of time (we did 9 x 500 on 6:40 on Monday, for 4500 in one hour; I almost but not quite made it. It took me 61 minutes.)

    B, on the other hand, can hold 1:40.

    And C 2 or 2:10.

    So the practice is pretty much based on these intervals.

    Warm up

    A 10 x 100 on 1:30

    B 8 x 100 on 1:50
    C 7 x 100 on 2:10


    the rest of the practice are harmonic variations on 5 x 200 for A; 4 x 200 for B; and 3 x 200 on C.


    repeat 5 times
    100 on 1:20
    2 x 50 on :40


    repeat 5 times

    100 on 1:30

    2 x 50 on :35


    repeat 5 times

    100 on 1:10

    2 x 50 on :45


    repeat 5 times

    100 on 1:20

    2 x 50 on :40


    10 x 50 on 1:00 Karmic Yoga Breath Control Cool Downs holding your breath on the 1st 25 while chanting the word "calm" and breathing ad libertam on the way back while chanting the world "peace"

    Total: 5,500 yards, or nearly exactly 5k for A


    repeat 4 times
    100 on 1:40
    2 x 50 on :50


    repeat 4 times

    100 on 1:50
    2 x 50 on :45


    repeat 4 times

    100 on 1:30
    2 x 50 on :55


    repeat 4 times

    100 on 1:40
    2 x 50 on :50


    10 x 50 on 1:00 (see above karmic cool down description)

    Total distance for B: 4,500 yards, or almost exactly 100 yards more than 4k


    repeat 3 times
    100 on 2:10
    2 x 50 on :1:05


    repeat 3 times

    100 on 2:20
    2 x 50 on 1:00


    repeat 3 times

    100 on 2:00
    2 x 50 on 1:10


    repeat 3 times

    100 on 2:10
    2 x 50 on 1:05


    8 x 50 on 1:15

    total for C: 3400 yards, or almost exactly 100 yards more than 3K

    Updated December 29th, 2010 at 10:52 AM by jim thornton

  14. Gym: 3 Hours, Dec. 28

    by , December 28th, 2010 at 07:19 PM (The FAF AFAP Digest)

    20 minutes on cycle

    bicycles, 50
    long arm crunches, 50
    windshield wipers, 2 x 20
    reverse scoop, 25 x 2 x 15
    cable twist w/yoga ball, 40 x 2 x 5, each side
    total ab machine, 110 x 2 x 20 (love this machine b/c it gets the back too)
    snatch windmill, 15 x 2 x 10
    skull crusher, 50 x 2 x 15
    leg press, 310 x 2 x 10
    seated lat pulldown, 90 x 2 x 10
    med ball slams, 10

    RC Work, 10 minutes

    Stretching/Yoga, 30 minutes


    Warm up:

    600 various

    Main Sets:

    10 x 25 shooters w/fins

    5 x 100 back w/paddles @ 1:45

    10 x 25 breast drill (1 pull, 2 kicks)

    -- also working on streamline with hands closer together for the pre-kick and a quicker pull down

    5 x 100 free w/paddles @ 1:35

    10 x 25 backstroke kick
    15 SDKs, got to 16+ meters

    50 dolphin dive

    Total: 2500 meters



    Got a substantial workout in today b/c I didn't have to drive Mini Fort to either of her practices. She did go to her first official winter crew practice today. She says she likes rowing.

    I expect to be sore after today's effort. Still going with mostly aerobic work while I suffer through the soreness from recommencing drylands. Hate that stage!

    I don't think I have to renew last year's new year's resolution to stretch more. Don't really have any resolution for this year yet. I guess I could stand to focus more on RC exercises. Unlike most, I don't have a GTD goal either, so I don't have to worry about year end yardage. But good luck to those who are getting after it!

    Now I have to prep for a dinner party.
  15. OHS prep workout

    My Florida pool cancels morning lap swim hours when the overnight low dips under 32. We’ve had a cold spell these last few days, with lows in the 20s, so there was no morning swim yesterday or today to allow the pool to sleep in under its covers and stay warm. I did the same this morning, and ended up going over to the pool around 1. It was a still, sunny day, and the air temp had gotten up to around 50 by then. The pool was set up scy, but happily all the lanes were open—I don’t like swimming in the pool when it’s half covered. Here’s what I did:

    1000 scy warmup (400s, 200k, 200p, 200 rev. IM drill/swim by 25)

    OHS prep set (aka The Gauss set)
    100 FR, 900 FR,
    200 FR, 800 FR
    300 FR, 700 FR
    400 FR, 600 FR
    500 FR
    [If reminding myself how long, tedious, and overly full of turns the OHS can be is the measure of a good prep set for it, then this was a most excellent one! I did all the swims on intervals equaling 1:20/100-pace + :20, and started out with the goal of going under 1:15 pace on the 1/2/3/4/5 and under 1:20 pace on the 6/7/8/9. I very soon realized that the 1:15 part was too ambitious, and that I would have to choose between swimming fast or finishing the set, so I settled for going under 1:20 pace for everything, which I did but just barely. Ugh. It was still way too many turns.]

    50 easy

    450 kick w/ fins, done as 3 x (50 FL on back, 50 flutter on BK, 50 flutter on sides)

    400 SKPS warmdown

    The rest of the workout was short but very pleasant—I was enjoying swimming in the sun and looking up at the sky.

    I’m continuing with my goggle testing—today I tried a pair of Blueseventy Nero race goggles and absolutely loved them. They were so comfortable that I don’t think I switched them back and forth from eyes to forehead all workout long, and even kept them on as sunglasses once I got out of the pool and was returning equipment and such. I hope the antifog coating lasts—out of the box it was great.

    The pool should have morning hours tomorrow and Thursday before closing for New Years Eve and New Years Day—I’m hoping it will be set up lcm as well. I’m looking forward to going back to sunrise swims.

    Updated January 8th, 2011 at 10:18 AM by swimsuit addict

  16. Final week before the pool reopens

    by , December 28th, 2010 at 05:29 PM (A comfort swimmer's guide to easy swimming)

    Monday: I did my dryland training at the gym and then ran about 2 miles on the treadmill. Was going to do yoga in the evening but class was cancelled because the teacher was ill.

    Tuesday: Ran 3 miles on treadmill at the gym. Finally got under 30 minutes for 3. then walked 5 minutes to cool down.

    Wednesday: Ran 3 miles on treadmill at the gym. Then walked 5 minutes to cool down.

    Thursday: Didn't make it to the gym for drylands after work last night so went during my lunch hour today.

    Friday: Run on the treadmill at the gym. 1 mi warmup then 10 x 1/4 mile intervals. 1/4 mi walk to cool down.

    Updated January 2nd, 2011 at 10:50 AM by poolraat

  17. Tuesday Dec 28th 2010

    by , December 28th, 2010 at 12:01 PM (Ande's Swimming Blog)
    Tuesday Dec 28th 2010

    Subscribe to Ande's Swimming Blog

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

    chris Coached
    UT Swim Center, main pool
    6:30 - 8:00
    trained with Ritchie Cunningham & Marcio
    Beside Larry, Jim, Tara & Angie
    WORE Yingfa jammer

    2 rounds of 300, 200, 100

    Main SET:

    16 x 75 fr
    4 on 1:05, 4 on 1:00, 4 on :55, 4 on :50
    made it

    assigned 800 with fins done 100 k 100 sw
    did 100 k 50 easy 50 skip

    16 x 75 on 1:05,
    4 fl bk br, 4 bk br fr, 4 br fr fl & 4 best

    assigned 800 done 150 fr 50 bk
    did 100 fr 50 skip 50 bk

    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
    Swim Workouts
  18. Tuesday, Dec. 28, 2010 5:00am

    by , December 28th, 2010 at 11:31 AM (Fast Food Makes for Fast Swimming!)
    300 Free

    8 x 100s
    2 Fly @ 1:25
    2 Back @ 1:30
    2 Breast @ 1:35
    2 Free @ 1:15

    100 EZ Kick on back

    300 Free Pull

    2 x thru:
    1. 2 x 50 Free @ :45
    2. 8 x 25 Free @ :30 FAST (2nd time I did fly)
    3. 200 Free relax @ 3:30

    2500 yards

    Updated December 28th, 2010 at 01:34 PM by jaadams1

    Swim Workouts , Daily Practices
  19. Legs, Legs, Legs...

    by , December 28th, 2010 at 08:34 AM (Mixing it up this year)
    Gave the shoulders some what of a rest, just light easy swimming and LOTS of kick. Normally I drag my legs and for warmup I actually tried to maintain a 4 beat instead of a dead(2)beat kick.

    5x[1x100@1:45 Free
    ....[1x200@3:30 Free

    500 Free kick w/fins as 25easy/25moderate/25fast
    5x100@:05R Back Kick drills w/fins #1 fashion model, #2 arms perpendicular, #3 streamline, #4 partial recovery, #5 streamline
    200 Free w/snorkle maintain a good 4 beat kick
    200 Free kick w/snorkle
    200 Free w/snorkle maintain a good 6 beat kick

    moved to warm pool for the warm down to see if the temperature will help loosen the shoulders
    400 Free easy and loose

    Total 3500 yards
  20. Yoga, Mon., Dec.27

    by , December 27th, 2010 at 09:36 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Made it back to the yoga studio today for the first time in about 5 weeks. I was pleased that, because it was so cold and blustery, they had trouble getting the temp/humidity as high as normal. Some regulars complained about it, but I didn't mind. Sometimes 110 is just too hot for me. Balance was slightly off, which is typical for a long layoff.

    I briefly considered going for a quick swim this afternoon. But after the MF work + weights + yoga, my legs were just fried. So I went to a late afternoon showing of True Grit. Very good, but IMO not as good as The Fighter.