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  1. 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
  2. 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

  3. 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.
  4. 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

  5. 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

  6. 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
  7. 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
  8. 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
  9. 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.
  10. DOUBLE Monday Dec 27th 2010

    by , December 27th, 2010 at 05:16 PM (Ande's Swimming Blog)
    DOUBLE Monday Dec 27th 2010

    Subscribe to Ande's Swimming Blog

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

    bess Coached
    UT Swim Center, main pool
    noon to 1:15
    trained with Larry, Jim, &
    Beside Ritchie Cunningham, Tyler and guest former UT swimmer Chris Archer who now lives in Manhattan.
    WORE Yingfa jammer

    missed it

    Main SET:

    missed the 100 on 1:15 & 2 x 200 on 2:30

    3 x 300 on 3:45

    4 x 400 on 5:00
    went 7 sec behind larry on #4, came in & the clock was on 2:17 at the 200, so I went a 2:10, then I rested 13 sec till 2:30, when jim was catching up then came in on 4:32

    assigned: 8 x 125 on 1:50 with fins done 25 fast 100 k
    did: 6 x 75 done 25 fast 50 k
    moved over beside tyler & dove them

    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
  11. Monday Dec 27th 2010

    by , December 27th, 2010 at 05:07 PM (Ande's Swimming Blog)
    Monday Dec 27th 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 to 8:00
    trained with Marcio Amy & Brandon
    Beside Max
    WORE Nike jammer

    8 x 25

    Main SET:

    didn't feel so great this morn and missed parts here and there

    100 on 1:10

    2 x 200 on 2:20

    3 x 300 on 3:30
    skipped last 300 to change into legskin

    4 x 400 on 4:40

    assigned: 8 x 125 on 1:50 with fins done 25 fast 100 k
    did: 8 x 75 done 25 fast 50 k

    5 x 100 on 2:30
    done: 25 fast from a dive off blocks, 75 fr easy
    did 4 25's SDK & 1 fly with 10 SDKs

    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
  12. Monday, Dec. 27, 2010 5:00am

    by , December 27th, 2010 at 01:44 PM (Fast Food Makes for Fast Swimming!)
    For once this 5:00am swim came way to early in the morning for me after a 3 day weekend. Too many late night parties, family, presents, etc. Between my own kids, and all their cousins fighting over who wouldn't let who play with whatever toy all weekend long...I was about ready to move out.

    100 Free
    4 x 100 Dolphin Kick on back w/ fins :15 rest
    300 Free Pull
    200 IM

    2 x 500 (1 Free, 1 Flutter Kick w/ board)

    300 EZ Free
    2300 yards
  13. Still had snow on the car

    by , December 27th, 2010 at 08:37 AM (Mixing it up this year)
    I drove from north of Atlanta to Fleming and this morning I was getting looks as I pulled in to the Aquatic Center with SNOW still on the top of my car.

    1000 Free as 200 swim/pull/swim/kick/swim had no pace clock yet
    500 Free w/fins every 3rd fast
    10x50@1:00 Fly w/fins as 25 skull drill/25 swim keep breathing low to water
    10x100 Free w/paddles & bouy #1-4@1:30, 5-7@1:25, 8-9@1:20, 10@1:15 made all but the last one 1:25, 1:23, 1:22, 1:20, 1:20, 1:19, 1:18, 1:17, 1:16, 1:16
    3x100@:10R Free w/snorkle #1&3 swim, #2 kick
    200 Free EASY

    Total 3500 yards
  14. Sunday, 12/26/10

    by , December 27th, 2010 at 01:05 AM (A comfort swimmer's guide to easy swimming)
    At the Boise West YMCA with Coach Kelsey

    300 swim, did 200 free/100 back
    200 kick. did rev IM
    150 drill, did 1 arm drill for fly, back, free, 50 each stroke

    16 x 25/40 desc 4, last one of each 4 fast fly. Alternated free/back on the others

    Main Set
    2 x 100/1:45 smooth, did free
    4 x 50/1:00 desc, did free, went 40->32
    8 x 25/45 as:
    1 - 12.5 fast-12.5 easy
    2 - 12.5 easy-12.5 fast
    3 - 25 easy
    4 - 25 fast
    did back on 1-4, fly on 5-8

    Set 2 with fins
    10 x 50/50, odds smooth, evens fast
    did free on 1-2, 5-6, 9-10
    back on 3-4, 7-8

    Pull Set
    1 x 500 back with catch paddles, buoy and fins

    Cool down
    1 x 100 easy

    Total: 2650 yards

    Updated December 27th, 2010 at 12:50 PM by poolraat

  15. Thursday, 12/23/10

    by , December 27th, 2010 at 12:53 AM (A comfort swimmer's guide to easy swimming)
    This is out of sequence because I forgot to post it after I did it.

    Was in Boise at the West YMCA

    300 mixer, did 100 free/100 back/100 kick
    3 x 50/1:00 25 fist/25 swim
    did free-back-free
    3x50/1:00 25 scull/25 sprint

    Main set
    9 x 100/1:45
    did odds back, evens free
    back at 1:29-31, free at 1:22-23

    900 continuous swim
    did 300 free/300 back/300 free
    time was 14:03

    Drill set
    2 x 200 did #1 free with snorkel, #2 back

    Kick set
    300 kick, did 200 flutter w/snorkel/100 on back

    Cool down
    100 easy

    Total: 3200 yards
  16. Boxing Day workout

    Today I swam scy at the PCB Aquatic Center. It was in the mid-40s and very windy (20-30 mph) at 1:30 when I got in, but the sun was peeking through the clouds and the water was fairly warm, so I was comfortable. Hereís what I did:

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

    Then my swim buddy Mark wanted to do a breaststroke set, so we did the following together:

    3x thru:
    4 x 50 BR kick @ 1:15
    :15 rest
    100 BR swim @ 2:15 [1:40, 1:32, 1:28]

    Then on my own I did

    2x thru, once each direction
    2 x 50 FR @ :45
    2 x 100 FR/BK @ 1:30
    1 x 200 FR @ 3:00

    200 warmdown

    It was kind of a lazy workout, but I just felt glad to be back in the water.

    On Christmas Eve I went for a short swim in the gulf. The local paper said the water temp was 55, but I didnít believe it. I should have, because when I brought my thermometer out with me to swim, thatís exactly what it said too. Thatís unusually cold for this time of year. I stayed in about 20 minutes, and swam less than a mile. Iím still getting my courage up for swimming by myself hereóthe last time I did any serious swimming in these parts I had a scary (though harmless) run-in with a remora, and now I get a little spooked by every shadow in the water. Iím swimming a little further every time I get in though, so Iím making progress. I actually havenít seen any wildlife while Iíve been in the wateróI think the water near to shore might be a little cold for the critters that tend to venture close to the beach in other seasons.

    I did see dolphins on Christmas day. A pod of 6 came and swam and bobbed right in front of our balcony for about half an hour. They stayed only about 50 to 250 meters out. Often dolphins swim by here, going one direction in the morning and the other in the afternoon, but these were unusually close in and stayed in one place for a while. I hope they will come by again soon.

    Hereís a picture of the water taken on Christmas eve:

    We hosted a sweet and peaceful Christmas at the beach. My family decided this year to swap stories instead of presents, and that worked really well. I hope it becomes a new tradition. Tomorrow weíre doing Christmas dinner Act II, with the original cast returning along with my sister and her family, and more story swapping. It should be a fun time.

    And to update a past blog: The red rhinestone goggles are great! I wore them today and for my long workout on the 23rd, and they worked perfectly and stayed comfortable both times. Theyíre very similar to Speedo Vanquishers. I would give them five stars, but that seems a little superfluous with all the bling they already carry.
  17. Sunday, Dec. 26

    by , December 26th, 2010 at 07:10 PM (The FAF AFAP Digest)

    Warm up:

    700 various

    Main Sets:

    10 x 100 @ 1:30 w/MF
    odds = w/board
    evens = on back

    -- worked on emphasizing up kick

    20 x 25 UW shooters w/MF @ :30
    10 on back, 10 on belly

    50 EZ

    4 x through:
    100 breast pull w/buoy
    100 free pull w/paddles
    50 scull (25 front +25 back)

    50 EZ

    10 x (25 easy speed fly w/fins + 25 EZ) @ 1:00
    -- worked on emphasizing up kick. When I do this, I do one less stroke per 25.

    100 EZ

    Total: 3900/1700 kicking

    Drylands Lite:

    Much needed RC Work, 15 minutes

    flutter kicks on bosu, 50
    long arm crunches, 50
    reverse roll ins w/yoga ball, 2 x 15
    total ab machine, 10 x 2 x 20
    alternating hammers, 30 x 2 x 30
    goblet squat, 50 x 2 x 15
    forward lunges, 30 x 1 x 15
    standing lat pulldown, 90 x 3 x 10

    Yoga/Stretching, 30 minutes



    Busted my long 28 inch monofin out of storage today. I don't like this one as much as the Finis shooter MF, but I seem to have misplaced my fav toy somehow. However, this MF is good for aerobic kicking, technique work/streamlining and core/leg work (just not fast kicking -- at least for me in SCY). I wouldn't recommend this one for anyone with lower back issues though.

    Still following my plan of starting the season off with aerobic work and lots of kicking, as I ease back into drylands. Can't believe I haven't been to the gym in a month!

    Had a lovely Xmas. SR gifts included Dara's newest book and a USMS shammy sweatshirt (it was featured in Streamlines a month or so ago). Saw The Fighter last night -- quite good. True Grit and The Black Swan are on my list to see before New Years. Mr. Fort and I are also renting some Coen Brothers movies this week. So glad the storm is missing the DC area!!! No desire to be housebound this week.

    Updated December 26th, 2010 at 07:15 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  18. Christmas Eve Swim Practice

    by , December 24th, 2010 at 06:10 PM (A comfort swimmer's guide to easy swimming)
    SCY in Boise with Coach Kelsey and the Sawtooth Masters
    After warmup each of us drew from Kelsey's Christmas stocking and whaterever we drew corresponded to a set we all did. Fun!!!

    300 swim
    200 kick

    1st set
    12 x 50/50 with fins
    Did 3 free-3 back-3 free-3 back

    2nd set
    Swim 500 as 25 smooth/25 strong

    3rd set
    4 x 75 breast pull with dolphin kick w/fins

    4th set
    kick 8 x 50/1:15 desc 1-4
    did 1-4 flutter w/board and snorkel
    5-8 flutter on back

    5th set
    2 x 25 sprint/1:30, #2 off blocks
    did #1 back, #2 fly

    6th (and final) set
    dive off the diving board

    Cool down

    Total: 2300 yards
  19. Trained w/ Longhorn Aquatics Sr Squad Friday Dec 24th 2010

    by , December 24th, 2010 at 03:29 PM (Ande's Swimming Blog)
    Friday Dec 24th 2010

    hope you have a very merry christmas

    this morning I trained with the Longhorn
    National Team

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    Doug Rusk & Mike Laitala, Assistant Senior Coach Coached
    UT Swim Center, main pool
    8:00 - 10:30
    trained beside quinn carrozza, Titus Knight, Ben Anderson, brent aarons, & Daniel
    WORE yingfa jammer

    10 x 50 on 45
    10 x 50 on 40
    20 x 25 on 25 no free

    Main SET:

    then we all got out
    they created 6 sets that each took 18 minutes
    they allocated 2 lanes for each station

    started with Station 5
    "stroke rate"

    3 rounds of
    4 x 25 on 40 & 2 x 50 on 1:00
    (swim at 200 pace)
    coach Mike Laitala worked with us and counted our stroke rates
    I started in the high 30's, then low 40's, my highest stroke was 49
    went 27's on my 50's

    Station 6
    4 rounds of 5 x 75
    1 on 1:00, 3 on 55, 1 on 45
    think i did the first round then swam a 25 on the 4th 75 to get ready for the 75 on :45

    Station 1
    1 x 100 on 1:10, 50 easy on 1:30
    2 x 100 on 1:10, 50 easy on 1:30
    3 x 100 on 1:10, 50 easy on 1:30
    4 x 100 on 1:10, 50 easy on 1:30

    Station 2
    Super speed,
    coach doug timed us on swims
    9 x 25 on 2:00

    25 fr easy speed 9.9

    25 SDK 11.1

    25 fr faster 9.7

    25 SDK 10.9

    25 fr fast 9.6

    25 SDK 10.5

    changed into FS Pro legskin

    25 fr 9.4

    25 SDK 9.8

    50 SDK 23.3

    50 easy

    I needed to get home so I left missing my last 2 stations but had a great time & I'm not going to train Sat or Sun

    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
    Swim Workouts
  20. 12 Swim-Kicks of Xmas Eve, Friday, Dec. 24

    by , December 24th, 2010 at 03:14 PM (The FAF AFAP Digest)
    I read Stud's workout this am and decided to swipe and modify it to my own kick-centric version. Took about :30 seconds rest between sets.

    Swim/SCM/Solo @ Gym:

    12 x 50 @ 1:00
    warm up: 4 free/4 kick/4 free

    11 x 50 dolphin kick w/board @ 1:00

    10 x 50 @ 1:15
    odds = breast drill
    evens = breast pull w/buoy

    9 x 50 @ 1:00
    25 UW shooter on back + 25 easy back kick
    only hit the bottom a couple times

    8 x 50 free w/paddles & fins @ :50
    I couldn't find my regular green paddles, so used some larger red ones I found in the family sport closet. Size does make a difference when it comes to paddles. Felt like I was flying with no effort.

    7 x 50 backstroke kick w/fins @ :50

    6 x 50 @ 1:00
    25 easy speed fly + 25 easy DAB

    5 x 50 flutter kick w/board & fins @ :50

    4 x 50 backstroke @ 1:00

    3 x 50 chest press fly drill @ :15 RI

    2 x 50 easy free

    1 x 50 dolphin dive

    Total: 4000 meters/1500 kick



    Still in slow mo aerobic mode, but feel like I'm finally coming out of my cold funk.

    Merry Christmas and Happy Holidays to all!!!
    Swim Workouts