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  1. Week-end Recovery

    by , August 29th, 2010 at 09:54 PM (Swimming, Life, and Other Stuff!)
    It's hard to believe I've already been back to school for 3 full weeks!
    I am very tired by friday nights but I've vowed to not leave the school premises till I have Monday's lessons complete and on my desk, music files all set on ipod, all equipment ready to go, and a light cleaning job. As I sit here Sunday night I'll have to say it feels good to not be scrambling around and worrying about monday!

    I was totally non-productive this week-end. Basically I swam, relaxed, and shopped a little. (oh I guess I did a little laundry)
    Here's the week-end rundown:

    Friday Nite: 2,800 ez workout of mixed strokes at the Monon solo. Dinner at some salad place complete with chard. Walked the pug.

    Saturday: A delightful morning at Forest Park. Workout was 4,000 lcm of all freestyle (hard!) Coffee and chatter on the deck afterwards.
    Yardwork, reading in the sunroom, shopping with marty. Dinner at Champp's with older daughter! BBC dvd "The Office" season # 1. Sleep

    Sunday: Another great Forest Park morning. 3,800 lcm workout (I skipped the warm-up). Egg sandwiches and coffee on deck afterwards!
    Afternoon: Moto-cross GP race! Hot but very exciting! Beer flowed freely! Dinner at a new Mexican Cafe! I like CHILL week-ends!
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  2. Last LCM Workout of the Summer

    by , August 29th, 2010 at 09:02 PM (Adventures in Swimming)
    Swam last LCM of the summer today with the Sharks.
    Unless they keep the pool open (Doubtful)

    Lots of guest swimmers today, around 10
    It's an administration nightmare to take
    care of by myself with that many guest.
    But oh well. Somebody's got to do it!

    Put LCM Lane lines in. (4)
    300 Swim, 200 Kick, 200 Pull (Again)
    8 x 50 IM order twice :10 or so rest
    4 x 100 Descend :15r
    2 x 200 Choice
    4 x 100 Descend again
    8 x 50 Choice

    Warm down choice.
    Take LCM Lane lines out.

    I felt like a turtle today.
    It was just hard to get moving.
    The water was a bit on the cold side due to
    a few nights of temps in the 50's
    So that may have been it.
    At least that what I'd like it to be :-)
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  3. Next to Last Saturday Outside

    by , August 29th, 2010 at 09:00 PM (Adventures in Swimming)
    I really enjoy swimming outside. It just
    seems like there is more fresh air than in a natatorium.

    Coached the Sharks SCY, 90 Min

    Warm up
    300 Swim, 200 Kick, 200 Pull

    Then the fun begins:

    8 X 25 ODD DRILL, EVEN SWIM :10 R
    7 X 50 BUILD TO 80% ON EACH ONE :15 R
    6 X 75 25 EZ / 30 HARD~WORK TURN / 20 EZ :15 R
    5 X 100 BUILD BY 25, MAINTAIN TIME FOR ALL :15R
    4 X 125 DESCEND :20R
    3 X 150 BACK/BREAST/FREE BY 50 :20 R
    2 X 175 DPS / PULL IF YOU WANT TO :20 R / 2:00 R
    1 X 200 BUILD FROM HARD TO PAINFULL

    That was 3000 if you did it all

    10 X 50 ODDS THINK FORWARD AND STRONG CATCH
    EVENS SWIM ALL ON :20R +/-
    1 X 300 25 Kick / 25 Swim

    Warm down....
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  4. Jimslie's Invierno: Day 2, the Resurrection

    by , August 29th, 2010 at 05:15 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    On the previous episode of Jimslie's Inferno....

    Our protagonist swam a horrible 200 LCM freestyle at the U. Maryland pool partly because of leg cramps, a missed turn, the lack of a cheating full-body suit, but mainly due to being a bad, bad swimmer.

    He then partially redeemed himself on the 50, which was exactly 1/2 second slower in jammers than his 50 the previous year in a B70.

    But just as he thought he was escaping from Swim Meet Hell, a length miscount during the pathetic 1500/1600 dragged him back down into Patheticon Redux.

    Afterward, he slunk back to the Livingston-Thornton Compound to try to recover as best he could before the second and final day of humiliation...




    Deeply despondent about his performance during Day No. 1 at Colonies Zones LCM meet, Jimslie borrows clothing items from Leslie and tries to fight off the full-body chills that have been wracking his cramp-riddled physique. Perspicacious viewers will note the reflection of Leslie (holding the camera) and legendary distance swimmer, Michelle Kagy-Schwartz (nourishing her ample bosom out of what appears to be a dog food bowl.)




    Michelle post-bosom nourishment.

    ___________________________________________

    Hopefully, I have not lost anyone with the brief recap above, but if so, please simply revisit http://forums.usms.org/blog.php?b=11260 and join the 485 viewers so far who have tremendously enjoyed living my abject swimming meet misery in a vicarious way.

    But enough about the distant past. It is time now to move onwards towards recalling in detail the marginally less distant past.

    I retired early, hooked myself up to the CPAP machine, read some more of The Girl Who Played with Fire in a bed where bad things are done, nodded off, and dreamed of my new residence as a swimmer, that is to say:



    Picture courtesy of the magnificent Chicken of the Sea, a woman who I hope, like all women readers of my vlog, will not be offended by the pervasive male notion that there is no worse place for a male athlete to reside during a meet than the Platypusary; and no better place to reside in celebration of meet accomplishments afterwards than the same. Alas, for Jimslie, the timing of his residency here was precisely the opposite of optimal.



    As I slumbered, I am not sure what exactly the energetic Livingston girls were up to, though it is possible they were filming a television commercial for cold creme. Which one is the daughter? Which one is the mother? Who knows? They look like mono-zygotic twins, one of whom has had a gene mutation shortly after the first cellular replication of the zygote, a mutation leading to hair color the likes of which is rarely seen outside of Lucille Ball and/or Carrot Top.

    I got up, as is my new wont on CPAP, around 6:30 a.m., crept downstairs in my pink socks, read The Washington Post, and gave myself a pre-meet pep talk:

    You suck. You are a bad, slow, pathetic worm of a swimmer. You have been deluding yourself for years thanks to those ridiculous body suits you have been wearing. You are not a swimmer at all. You are not even much of a body kayaker, but without your body kayak, it is a wonder you can swim at all. I am surprised the lifeguards let you dive in without first mandating a deep water test.

    But on the plus side, with this meet you have a chance to set a new personal low water mark. You are swimming so slowly that only an utterly incompetent person would not be able to improve on your performance in the future. Of course, the odds are overwhelming that you are just such an utterly incompetent person.


    There's something about my daily affirmations that almost always perk me up. When Leslie, Rich, Michelle, and I headed back to The University of Maryland's world-famous
    MIDOL Extended Relief (R)
    Natatorium Complex
    , (call me old-fashioned, but I really this corporate purchasing of naming rights for athletic facilities has gone too far), I was determined to show the world what I was really made of--putrescent foul-smelling pustulent rot!

    At the meet, another familiar forumite had arrived to cheer on her fellow losers:



    Alison Simpson SwinShark Moore and I do an impression of narcoleptic lemurs on meth. We are two of the very few forumites who are 100 percent committed to President Obama and continue to send his re-election campaign as much money as we can possibly afford. Why? Because we both know we will be going on welfare soon.



    After the joke photos have been taken, Alison and I turn serious. We point out each other's respective swimming infirmities. In Alison's case, it is a recently removed Manitou from her right ankle, a "cyst" that had threatened to grow into a malevolent Indian Midget God; in my case, it is an enormously fatted gut filled with visceral fat, precisely the sort of victual favored by Manitous.

    After warm-up, I noted that my legs--though a bit less cramp-prone than the day before, thanks to A) the pink socks, and B) Leslie's kindly agreement to raise the air-conditioning setting up to 67 degrees as opposed to 66, my toes were nevertheless continuing to move under their own volition, that is, with no conscious input from me. This desultory shifting around, though normal enough in my restlessly flaccid manhood, is nevertheless not the norm in my toes and invariably presages problems with cramps.

    I thus initiated a series of stretching maneuvers and anointment of the piggies with hot water in the shower.



    Jimslie shows the other Jimslie how to stretch the pectoral muscles beneath freshly shaved moobs (male boobs). Note how the other Jimslie has absolutely no need to shave her own foobs thanks to the continuing legalization by FINA of enormous technical body suit covering of female flesh. Really, if FINA had any interest whatsoever in fairness, Leslie, Eney, Michelle, et al should be forced to wear male jammers and modesty pasties. Note: I may have to vlog in the future about my campaign to mandate FINA-approved pasties for female masters swimmers. If I forget to do this, please remind me.

    As I climbed the blocks for today's first event, the 400 m freestyle, I felt my thighs cramp slightly. I told myself the following:


    • Don't dive with gusto or the lifeguards are going to have to use the hook on you.
    • Swim the first 50 slightly out of your comfort zone; the next 100 easy; the next 50 slightly outside your comfort zone; the next 100 easy; then build the last 100.
    • If you suck, you will have established a new time you can beat in the future. If you don't suck...well, you are going to suck.

    Last year's time, in a B70 at Indy, was:

    Leg Cumulative Subtractive

    1 35.14 35.14
    2 1:15.38 40.24
    3 1:54.79 39.41
    4 2:34.19 39.40
    5 3:12.20 38.01
    6 3:49.58 37.38
    7 4:25.50 35.92
    8 4:58.31 32.81

    Imagine my delight, therefore, when I looked up at the scoreboard for this year's race and saw that I had beaten this (albeit slightly) in a pair of jammers! Woo, thank god, hoo!

    Leg Cumulative Subtractive
    1 34.84 34.84
    2 1:14.68 39.84
    3 1:54.11 39.43
    4 2:32.32 38.21
    5 3:10.71 38.39
    6 3:48.23 37.52
    7 4:24.40 36.17
    8 4:58.22 33.82

    Adding to my delight here was the fact that my second 200 split was only .1 slower than my actual 200, with a dive, the day before, adding more evidence that the cramps and missed turn, more than total suckiness of body and character, had accounted for yesterday's pitiable performance in my best event.

    And adding even more accelerants on my smoldering bonfire of joy and redemption: thanks to this year's relatively pedestrian swims in the 400 in my age group peers, today's 4:58.22 actually put me in third place nationally in the event rankings (though I understand another fellow, who swam worlds masters, is also ahead of me):

    1 Wood, Larry W56 4:53.58 TXLA USMS 2010 Summer National Championships

    2 Guadagni, Peter M55 4:57.40 WCM USMS 2010 Summer National Championships

    3 Thornton, James58 4:58.22 TPIT 2010 Colonies Zone LCM & 6th Annual Terrapin Cup

    If I'd known how close I was to glory, perhaps I would have swum a few more of the 8 lengths outside my comfort zone.

    At this point, I was a little confounded. My 50 was decent, 200 awful, 400 decent, and 800/1500-1600 awful. Part of the reason I came to this meet was to see what effect the FINA suit change was likely to have on my swimming performance. I haven't swum LCM enough to really have a great sense of what various times mean, and I figured this would be a good way to cushion myself against what I thought would be a severe blow of at least 2 seconds per 100 (and maybe more) of slowing down this coming SCY season.

    But to date, the data only told me that the suit changes makes a +6 sec. difference per 100 m in the 200; a +.5 sec. difference in the 50; and a -.01 difference in the 400.

    Perhaps my final event, the 100 M free, would yield more definitive data?

    Last year at Indy, once again, in full B70 knee skin regalia, I swam this distance in:

    Leg Cumulative Subtractive
    1 29.82 29.82
    2 1:00.87 31.05


    And the year before, in this exact same U. Maryland pool, while wearing a Speedo Pro (that was stolen at the meet), I did it in:

    Leg Cumulative Subtractive
    1 29.69 29.69
    2 1:01.63 31.94


    When I climbed the blocks this time, my toes were twitching violently, and my arches were in that pre-spasm phase. Again, I reminded myself not to dive off the blocks too hard for fear of triggering cramps, and not to go out too fast for fear of dying prematurely. I knew I would be going considerably slower in my jammer than in yesteryear's full body suits.

    The question was how much slower?

    My seed time was just under 1:05, and I wondered if--rather than sandbagging--I had inadvertently anti-sandbagged.

    Somehow, I managed to finish the distance without cramps, and when I looked up at the scoreboard, I once again found reason for pleasant surprise:

    Leg Cumulative Subtractive
    1 30.09 30.09
    2 1:01.84 31.75

    This time was only .97 slower than last year's effort in a B70, and .19 in a Speedo Pro. It also, I was delighted to discover, ended up beating all the women in the entire meet. Among others, I absolutely crushed top place female finisher, Fall Willeboordse,

    Women 40-44 100 Freestyle
    ================================================== =========================
    Pl Name Age Club Seed Time Final Time Points
    ================================================== =========================
    1 Willeboordse, Fall 44 AGUA 1:00.90 1:01.86 9.00
    28.83 1:01.86(33.03)

    Who knows how many more hundredths of a second I could have beaten Fall by if she had been wearing a jammer, too, and the pasties I will devote much of next year lobbying FINA to adopt, provided someone reminds me?

    But that is neither here nor there.

    Yet.

    For now, it was time to celebrate my emancipation from the Platypusary of swimming and into the Platypusary of life!


    To the victor goes the spoils. Not that I in any way think of Michelle as spoiled.

    So, what did this meet teach me? What life lessons can you, my readers, take from my own experience in travail overcome, adversity leap-frogged, glory obtained via alternative routes?

    Let me sum up for you:


    1. If you are having trouble achieving glory, lower your standards for defining glory. In my case, if you can A) beat Leslie, Eney, and Fall in any event whatsoever, and B) swim in jammers somewhere only one to six seconds slower than your best 100 times in a cheating suit, then you, sir, are a resounding success!
    2. Positive affirmations are not necessary and, in fact, counterproductive to success. The old chestnut about "you can only achieve what you believe you can achieve" is absolute rubbish and squanders necessary psychic energy trying to talk your mind into something it knows to be false. Better by far to simply redefine and cognitively restructure misery in positive terms. Just as insomniacs often find relief by trying to stay awake, so do swimmers swim better when they prepare themselves ahead of time to swim horribly!
    3. After a meet such as this one, filled as it was with corporal, mental, emotional, spiritual, and psychosexual challenges, make sure to keep your eye on the road when driving back. I rear-ended a very angry woman while wool-gathering briefly on an entrance ramp.
    4. Finally, sitting on a guy's lap while fully clothed will not lead to panky or , for that matter, hanky--just the sort of sustained happy memory in the mind of the aged man such as me that will keep us asking for ventilators a little bit longer than we should.

    Updated August 29th, 2010 at 05:39 PM by jim thornton

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  5. Geek Copycat, Sunday, Aug. 29

    by , August 29th, 2010 at 04:26 PM (The FAF AFAP Digest)
    It is a beautiful day here. Nonetheless, I drove to an indoor pool to do an endurance workout. I swiped this one from Geekity.

    Swim/SCY/Solo:

    Warm Up:

    750 various

    Main Set w/fins:

    1 x 600 free @ 8:30 (went 7:26)
    6 x 50 kick @ 1:00, did flutter w/board (held 30s)
    1 x 500 free @ 7:00 (went 5:57)
    5 x 50 kick @ 1:00, backstroke kick (31s)
    1 x 400 free @ 6:00 (I recall that I went 4:26, but that seems awfully fast, although this was definitely my best effort of the set. Maybe it was 4:36?)
    4 x 50 kick @ 1:00, went flutter kick w/board (held 31s)
    1 x 300 free @ 5:00 (went 3:24) -- cramped and the wheels starting falling off
    3 x 50 kick @ 1:00 (cruised)
    1 x 200 free @ 3:00 (went 2:12)
    2 x 50 kick @ 1:00 (cruised)
    1 x 100 @ 2:00 (went 1:00)
    1 x 50 kick (cruised)

    150 EZ

    Total: 4000

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

    Commentary:

    Gawd, I forgot how hard it is to swim at a decent clip for more than 100 yards. Geek was right that this set has a compounding effect, and I was utterly gassed by the end. Actually, I had trouble starting at the 300 free. I thought I would pick up the kicks as they went. No way, I just cruised the last 6. I had contemplated doing drylands today, but I think I'll save that for tomorrow. (If I do any, I'll update my blog later.) The modifications that I made to Geek's set were that I did it all free (no backstroke) and I used fins throughout. I was attempting to get in a manageable rhythm so I wasn't just swimming in slow mo and to hold a 4 beat kick. I feel like I somewhat accomplished this. I may do a couple more of these type workouts before Savageman on Sept. 19. But, geez, what a loooong main set.

    I was worried about losing count on these. So instead of counting lengths like a sprinter, I counted by 100s. Isn't that how you D folks do it?

    First week back: 5 x swim, 2 x drylands and 1x yoga. Still want to shift into more drylands, but I can't do this right out of the box. I took one rest day -- yesterday -- because I was tired and beat up from the drylands on Friday. I typically use Saturday as my rest day anyway. Onward!

    Updated August 29th, 2010 at 05:09 PM by The Fortress

    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout- 08/30/10

    by , August 29th, 2010 at 12:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 100 1:40 1:30
    1 X 150 2:30 2:15
    Four times through. Round 1/2 intervals left, rounds 3/4 right.

    1 X 500 swim

    6 minute vertical kick 50 seconds on/10 off
    1 X 200 kick 4:15
    8 X 25 sprint kick :45

    1 X 300 4:30
    3 X 100 1:30
    6 X 50 descend 1-3/4-6 :45
    Twice through

    1 X 100 easy 2:00
    2 X 50 fast 1:00
    4 X 25 fast :45
    Choice. Three times through.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  7. Real work today

    by , August 28th, 2010 at 12:04 PM (Mixing it up this year)
    I desided to get 3000 done before the girls arrived. Wow

    500 Free broken as 25,50,75,200,25,50,75,25,50,25
    500 Free kick w/fins every 3rd 25 fast
    10x200@3:00 Free w/paddles & fins went 2:45, 2:42, 2:45, 2:41, 2:40, 2:39, 2:40, 2:40, 2:37, 2:31
    The girls finally came
    500 Free broken as 25,50,75,200,25,50,75,25,50,25
    50 free race I just got out touch by one but beat the other
    10x25 Fly drills
    100 kick
    10x25 Back drills

    Total 4150 yards
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  8. Drylands + Swim, Friday, Aug. 27

    by , August 27th, 2010 at 09:33 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 1 x 25
    RC work (internal & external rotators, seated straight arm dips, scapular scrunches, arm circles)
    flutter kicks on back on bosu, 2 x 50
    dead bugs on bosu, 2 x 25
    long arm crunches, 2 x 50
    twisting pole vaulters w/45 lb pole, 2 x 25
    med ball slams, 2 x 10
    Ryan Lochte, bench/bent over row/reverse scoop w/ 35 lb plate, 2 x 10+10+10
    standing lat pulldown, 120 x 3 x 15
    overhead squats w/broomstick,* 2 x 15
    hanging knee ins,** 2 x 15
    back extensions w/25 lb plate, 2 x 15
    hip hinges w/10 lb DBs, 1 x 15 each leg

    * I decided to re-commence this exercise using a broomstick instead of the 45 lb bar to make sure my form was good.

    ** My un-callused hands are no longer used to hanging! And I forgot my weight lifting gloves.

    This looked like kind of an interesting exercise -- stability ball twister -- that was posted on the DF: [nomedia="http://www.youtube.com/watch?v=KYhTHh0IgRI"]YouTube- Dryland Exercises for Swimmers[/nomedia]


    Swim/SCM/Solo:

    Later in the day, and despite hating to swim outside, I trudged over to our neighborhood pool club and did the following:

    Warm up:

    500 various

    Petra Set:

    20 x 50 free w/paddles @ 1:00 or so
    (no pace clock, took some extra seconds for paddle changes)

    1-5 regular paddles
    6-10 reverse paddle drill
    11-15 regular paddles + hypoxic
    16-20 reverse paddle drill + hypoxic

    I wasn't sure what Speedo meant by hypoxic when describing this set, so I interpreted it to be 2 breaths per length. I'm not used to doing restricted breathing in freestyle, so it wasn't all that easy. I used my small green Strokemaster paddles for the regular swim. I used the larger red Catalyst paddles that I found around the house for the reverse paddle drill. The felt somewhat like I imagine the fulcrum paddles would feel like -- forcing more EVF than normal. I had better DPS with this method.

    Speedo posted this link on my blog yesterday, and I'm thinking of getting some of these paddles: http://www.tropicalpenguin.com/FAST_...im_Paddle.html

    50 EZ

    Hypoxic Kick:

    20 x 25 w/fins @ :40
    odds = dolphin kick on belly
    evens = flutter kick on belly

    50 dolphin dive

    Total: 2100 meters


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

    Commentary:

    I wasn't too tired after the drylands, but I feel pretty bushed now after the swim. Still, I feel like I got in a good day of working out. My shoulders are tired, but not sore. I'm hoping to go to bikram yoga tomorrow and do swim + drylands on Sunday. Feeling fierce and motivated again.

    Updated August 27th, 2010 at 10:50 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Shark Attack!!!!

    by , August 27th, 2010 at 08:34 PM (Swimming, Life, and Other Stuff!)
    haha, I got you! I thought a catchy title might inspire more people to read my blog.

    I haven't posted since school started; part too busy/tired, part just the fact that all my workouts seem to be the same and quite boring.
    I have been swimming a lot for me! (18-24 thousand meters a week) and I've come to the conclusion that quantity doesn't make me happy or faster. I plan to cut back and rest up the week before Big Shoulder's but right now I'd have to predict I'm going to have a disappointing swim.
    If I make it to Gino's East deep dish pizza, get a brownie from the place at Water Tower, and buy some cute clothing item I will consider the trip a victory!
    Oh Big Shoulder's will be my first race as a 55 year old! I will consider that some sort of personal victory too!
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  10. Friday, 8/27/10

    by , August 27th, 2010 at 12:36 PM (A comfort swimmer's guide to easy swimming)
    SCM Solo


    Warmup
    300 swim
    (alt. back and free)
    200 IM drill
    6 x 50/1:00 – 15-20-15
    (alt. back and free )

    Set 1
    6 x 200/30 sr desc 3
    (went 3:10-3:05-2:58, 3:10-3:06-3:01)

    Kick set
    1 x 200 smooth IM/5:00 (went 4:45)
    1 x 200 smooth /5:00 – major stroke (on back went 4:30)
    8 x 50/2:00 – FAST
    (alternated flutter w/board, flutter on back
    with board went 55-53-52-51; on back went 54-53-55-51)

    Cool Down
    100 easy free and back

    Total: 2900 meters

    Updated August 27th, 2010 at 01:49 PM by poolraat

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  11. Thursday, 8/26/10

    by , August 27th, 2010 at 12:32 PM (A comfort swimmer's guide to easy swimming)
    SCM & SCY Solo

    Warm up
    400 Choice
    (started outside but had to move indoors after this because of the weather)

    SCY
    8 x 50/1:00
    1) 25 fast - 25 easy
    2) 25 easy - 25 fast
    3) 50 easy
    4) 49.9 ? fast!
    (did 1-4 free, 5-8 back; fast free was 35, fast back was 38)

    Major Set #1:
    3 x 400/30sr Choice - NS each 400
    {did free on 1 and 2; #1 went 5:45 (2:55-2:50); #2 went 5:40 (2:50-2:50)
    Back on #3; went 6:15 (3:10-3:05)}

    Major Set #2:
    6 x 50/1:15 Fly (15 Fast Fly - 20 Fly Drill - 15 Fast Fly)
    (did 1 arm for drill ave 45 on these)
    6 x 50/1:15 Breaststroke strong ds 3
    (did these between 55 and 50)
    6 x 50/1:15 Back strong ds 3
    (went 44-42-39 both times through)

    Kick Set
    4 x 100 w/10sr
    (odds flutter with board, evens flutter on back)

    Cool down
    100 easy back and free


    Total: 400 meters, 2600 yards
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  12. 8/27 Workout

    by , August 27th, 2010 at 12:14 PM (Random Nonsense)
    Warm up
    - 6x50 drill swim*
    - 4x75 kick with fins (did an extra 50)
    - 4x150 ?? (don't remember what the end of warm up was)
    Main Set
    - 10x100 on 1:20 (first 1:07, rest 1:09/1:10, goal was sub 1:10, so I was a little slow)
    - 4x50 kick with fins on :45
    - 4x50 back on :50
    - 200 reverse IM
    - 2x150 on 2:00 (1:40, 1:40)
    Cool down
    - 200 back ez

    * Swimming 50s during warm up is like pouring icewater down my pants. I don't do it because it is too cold. Swam non-stop drill swim.

    Swam with Mark, Gerald and Anna on the main set today. Mark said he was just going to try to survive 1:20s and Anna made funny faces. All made it (Gerald did 75s).
    Categories
    Swim Workouts
  13. FRI Aug 27th, 2010

    by , August 27th, 2010 at 11:10 AM (Ande's Swimming Blog)
    Did not swim today
    got this email last night

    From: Whitney Hedgepeth
    Sent: Thursday, August 26, 2010 12:14 PM
    To: txla-masters@utlists.utexas.edu
    Subject: [txla-masters] practice cancelled on FRIDAY & SATURDAY

    Practices are cancelled tomorrow and Saturday. TXLA has not been able to get a finalized contract from the city for use of any of their pools. We hope to have this in place by Monday morning. I will send out updates as soon as I get them. Please forward to anyone not on the email list.
    Sorry for the inconvenience.
    Whitney

    we also got this email too

    Just in case you can find somewhere to swim on your own. Sorry again!


    FAST FRIDAY 8/27

    Warm-Up
    300 free swim
    100 RA
    300 free pull
    100 LA
    300 free drag fingertips
    100 kick

    Main Set
    1 x 400 free FAST
    100 easy
    500 with fins(75 kick/25 strong swim)
    2 x 200 FAST rest 3:00 between
    100 easy
    500 IM(50 kick/50 drill/25 swim)
    4 x 100 FAST rest 2:00 between
    100 easy
    500 pull(75 free/25 back)
    4,200


    Saturday 8/28

    Warm-up
    200 free
    75 kick(IM order)
    25 FAST swim(IM order)
    above x 4

    Main Set
    20 x 100 @ 1:20-2:20
    1-4 free aerobic pace(mile pace) moderate interval

    800 with fins(300 kick/100 IM swim) x 2

    10 x 100
    1 @ 1:25
    1 @ 1:20 EXAMPLE INTERVAL
    1 @ 1:15
    1 @ 1:10
    1 @ 1:05
    down is swim; rest 1:00 go back up pulling
    100 cooldown
    5,100
    Categories
    Uncategorized
  14. Get it together mcdonnell!

    So the past two to three weeks I've been seriously in a funk, out of the loop, whatever you want to call it.
    We've pushed up to 4 practices a week in the pool. I'm really thankful for it. I love swimming so much that another day is very welcomed! My times are dropping little by little and my endurance is building up pretty quickly. I'm doing my best to beat everyone around me. I have some serious competition though. Brian's been keeping pretty much even with me in everything. Anne and Laura have been kicking my butt unless its in pull mostly because I rock pull something fierce.

    However

    As a result of me gaining strength in swimming: I can afford to go on less sleep (significantly less sleep). When I don't sleep well, I don't eat well. When I don't eat well, I don't feel as good. When I don't feel good, I don't lift. If I don't lift, I don't sleep as well.... its a vicious cycle. I've also been drinking more than enough. I've also been eating a TON. I've been more hungry these past couple weeks than I was all summer long.

    So - time to reset. I'm a little hungover this morning so I didn't go in to work.
    Goal 1) Lift at least 5 times by next Saturday.
    I have swimming Sunday, Tuesday, Wednesday, Thursday.
    I have basketball on Wednesday.
    So I should be able to lift today, Saturday, Sunday and maybe Monday.
    I'll take Tuesday and Wednesday off to make sure I can play basketball (its the semi finals for our basketball league) and swim immediately following.
    Then I should be able to lift Thursday, Friday, Saturday.
    This is great! I should be able to get back on my 3 days on, 1 days off pattern as recommended by my trainer
    Goal 2) Get my diet reorganized.
    I'm going to focus back on intelligent eating. I need turkey, chicken, a loaf of bread, tons of veggies, bananas, berries, and a gallon of milk.
    Goal 3) Get my rest. (~8 hours a night)
    Before I started swimming I could pretty much function pretty efficiently on 3-4 hours of sleep a day. Once I started - I had to start getting more like 8-9 hours of sleep. Now that I'm finally starting to get stronger in my swimming, I'm starting to drift back down to about 6-7 hours of sleep and my body is letting me know that that's not cool.

    Alright - that's my trinity of goals. There's absolutely no reason why I should not be able to make those goals with the exception of me holding myself back.

    Okay. Time to eat breakfast finally and make these goals a reality!
  15. A good fast day!

    by , August 27th, 2010 at 08:34 AM (Mixing it up this year)
    Just felt fast as I got into the workout more. Still having the same aches and pains through.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 50 fast rest moderate
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick on back/50 fast swim went 3:31, 3:30, 3:27, 3:27, 3:17
    2x400@7:00 Free w/paddles & bouy went 6:14 and 5:56
    200 Free easy

    Total 3500 meters
    Categories
    Uncategorized
  16. Dover day 8

    Day 8, and the weather is still pretty crappy though it looks like things will open up next week. Alternating strong winds and rain have been the story thus far and I'm very sad to say that a bunch of swimmers have run out of time and left Dover without their shot at a crossing.... east coast friends Jordan Waxman and Liz Fry among them. Jordan's departure hit me especially hard as we have been training together since spring at Brighton Beach, the Hudson River, and Lake Minnewaska. We both swam MIMS and the CIBBOWS 5k finishing within a couple of minutes of each other and seconds apart... respectively. Liz was planning a double and required a window of clear weather of > 20 hours.

    Still, swimmers of the next tidal window (my tide) are arriving daily and another CIBBOWS swimmer, Jim Meier, has just e-mailed me with his plans to go for swim this afternoon.... I'll join him in the harbor around 5PM.

    I've got 3 different sources for weather forecasts, and I check each several times daily:

    http://www.windguru.cz/int/index.php?sc=96593
    http://www.accuweather.com/ukie/fore...209XT&metric=1
    http://www.ndbc.noaa.gov/station_page.php?station=62304

    ..... such is the life of a EC aspirant.

    There appears to be a window opening next week, and as per my pilot Paul Foreman, it is possible to go out with winds predicted at 10 - 15 mph with a bit of 20 mph. With that in mind, it looks to me like the first swimmer will not have the best conditions, so, Paul might opt to take a relay, or offer it to the #1 slot (who happens to be an american, Joe L. from SF). If Joe passes, I have the option, and the way things have been the past several weeks, there is no way I'll turn it down.

    Roz arrives this afternoon, so I'll have a solid support crew with her and John... like a mini Catalina reunion!
    Categories
    Uncategorized
  17. Sprint Day

    by , August 26th, 2010 at 07:56 PM (Adventures in Swimming)
    Swam with the Sharks
    Coach Alex

    4 x 200 SKPS

    10 x 50

    Something Else here

    then 4 x through this

    3 x 100 Pace Short rest :05 or so
    1 x 50 ez
    1 x 50 Sprint
    1 Min between repeats

    Warm Down

    We did the 100's on 1:20
    I don't have a lot of sprint in me.
    But I did do the 50's fast and HARD

    I tried to work the 100's also.

    Good set. I felt really good today.
    I've been using the Star Paddles and I really
    like them!!
    Categories
    Uncategorized
  18. Whoop Ass Workout Whooped My Ass, Thurs., Aug. 26

    by , August 26th, 2010 at 05:24 PM (The FAF AFAP Digest)
    I swiped Patrick's Whoop Ass Wednesday workout today. I had somewhat sore legs (especially hammies, probably from yoga) going in, so was slightly worried. But there is no time to start conquering "fear of the effect of dryland soreness on swim practice performance" like the present. So I stuck to the plan and did this workout:

    Swim/SCY/Solo:

    Warm up:

    700 various

    10 x 50 @ :55
    odds = stroke
    evens = kick

    Main Sets:

    6 x 75 free w/paddles @ 1:00
    :30 rest
    1 x 100 flutter kick fast w/fins & board @ 2:00 (went 1:01)
    :30 rest
    4 x 25 UW shooters @ :35
    100 EZ

    6 x 75 fly w/fins @ 2:00*
    :30 rest
    2 x 100 flutter kick w/fins & board, 1 moderate and one fast @ 2:00 (went 1:00 on the fast one, could hardly feel my legs the last 25)
    :30 rest
    6 x 25 UW shooters @ :35
    100 EZ

    * In Patrick's workout, he did these "best effort" @ 1:20. I thought this would make a good fly set, but increased the interval to 2:00 to make sure I could hold good form. I started off a little tentative, but ended up descending the set to a pretty fast pace (for me). Went: 49, 47, 47, 46, 44, 43, 42. I used a lot of SDKs on these so my arms wouldn't go into rigormortis. I was very lucky to have the lane to myself during this set.

    1 x 50 AFAP @ 1:00 (did 50 back w/fins and went a high 24)
    :30 rest
    1 x 100 flutter kick w/fins & board @ 75% effort (went 1:08)
    :30 rest
    8 x 25 UW shooters @ :35
    100 EZ

    Total: 3300

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

    Commentary:

    I'm feeling pretty beat right now after that workout. I hope that tomorrow I'll feel better than Patrick did today! I plan to hit the gym tomorrow again and hopefully get in a recovery type swim. I may do the 20 x 50 paddle set that Speedo discussed on his blog along with Patrick's 20 x 25 hypoxic set alternating dolphin and flutter kick. At least that is the tentative plan ... Now, I must dash off to the second volleyball scrimmage of the year. I'm not sure I'm ready for all the school sports to shift into high gear.

    Updated August 26th, 2010 at 05:30 PM by The Fortress

    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -08/27/10

    by , August 26th, 2010 at 04:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    1 X 300 5:00 -
    Twice through. Round 1 left, round 2 right.

    7 minute vertical kick: 50 seconds on/10 off

    1 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 easy swim

    1 X 400 IM 7:00
    1 X 300 IM 5:15
    1 X 200 IM 3:30
    1 X 100 IM -

    1 X 100 moderate/easy 1:45
    1 X 75 easy 1:30
    1 X 75 fast 1:30
    1 X 50 fast 1:00
    Three times through. Choice.

    20 X 25 :40
    Sprint 20 yards, no breath.
    Break 1 minute after 10.

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  20. Thu Aug 26th 2010

    by , August 26th, 2010 at 10:28 AM (Ande's Swimming Blog)
    Thu Aug 26th 2010

    DID NOT SWIM WED, so I missed Mon, Tue & Wed.

    thanks to my friends who reached out to me with calls, PMs, FB messages, texts & emails
    I appreciate it. Things are a bit better.


    whitney coached
    Mabel Davis
    much cooler, but not well lit
    6:00 to :00
    todd, marcio, larry, andrew, chris, & paul dove in around 6:15

    WARM UP

    500 easy


    MAIN SET

    4 x 100 fr 85% on 2:20

    100 easy

    4 x 100 fr 90% on 2:10

    100 easy

    4 x 100 fr 95% on 2:00

    100 easy
    Categories
    Swim Workouts