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These days, all I seem motivated to do is 2,000 yards. I wonder if other forumites go through this. Well, I guess it is better that I am in there rather than not at all.

Warm-up: 300 easy free
4 x 200 free pull with buoy only on 3:00
4 x 75 fly: 25 rt. only, 25 lt, 25 full on 1:30
6 x 50 on 1:00: odds are back, evens free
300 easy kick with fins

I think my kid may have gotten more of a workout than I did. While I was swimming and talking to friends, he played some game that involved riding the stationary bike. I think the game is called ATV Offroad Fury 4. The harder you pedal, the faster the thing goes on the screen. For 75 minutes, he pedaled with a fury.

...well I didn't pile on pounds which is a miracle!

I dd a good 3500 today
600 FR/NonFR by 100 did BR,. BK, Br.
4 x 50 3:00
200 EZ
5 thru
100 FR 1:30
100 FR 2:00
then
200 EZ
2 x 300 IMO K/D/S
200 EZ
3 x 100 Snork
6 x 50 Paddles

Swim/Solo/SCY:

Warm up:

700 variety swim, kick, drill

Hypoxic set:

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

Kick Mountain:

dolphin kick on back w/MF:

1 x 50 @ :45 (10 sdk)
1 x 100 @ 1:30 (8 sdk)
1 x 150 @ 2:15 (7 sdk)
1 x 200 @ 2:45 (6 sdk)
1 x 300 @ 4:00 (5 sdk)
1 x 200 @ 2:45 (6 sdk)
1 x 150 @ 2:15 (6 sdk)
1 x 100 @ 1:30 (8 sdk) (around 1:00)
1 x 50 fast @ :45 (no extra rest) (went 22.5-23)

100 EZ

Speed sets:

5 x 100 back @ 2:00
75 cruise, 25 fast

100 EZ

4 x (25 AFAP free + 25 easy)
(was going to do more, but was cramping too much. sprints didn't feel great.)

100 EZ

Total: 3950

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Shoulder feels better after swimming. Inactivity does not agree with me. I don't like taking 2 days in a row off swimming. It seems to work better for me to take one day off swimming during the week and one day off on the weekend as part of a rest day. The whole weekend off makes me feel a bit rusty and tight. Going to ice a lot today and do RC work all week.

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

Anyone doing marine push ups to add explosive strength? I'm not sure what a marine push up is. Will have to google.

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

http://www.goswim.tv/entries/5609/sp...il-6-2009.html

I noticed that Jonty said that tech suits do not afford everyone the same level of improvement.

http://www.revereswimming.com/docume...of%20Speed.pdf

SCY with Carrie

400 swim free
300 IM drill
200 pull free breathe 3/5 by 25


swim 16 x 25 on 30: 4 in a row of each stroke, IM order, (did the breast on about 35)
100 easy


3 sets of 6 x 75 free with 1:00 between sets):
#1 on 1:10, make the interval and keep it smooth (ave 1:01±)
#2 on 1:05, make the interval (ave 1:03±)
#3 on 1:15: best average (ave 1:01±)


200 easy swim down
--
2950

This is the upper body work that I did with my trainer on Friday (4/11/09)

3x
Planks on the swiss ball (30- 45 sec holds)
Cable rotator warm up s 10 lbs 12 reps
Plate rotator warm ups 5lbs 12 reps

3x
Incline DB press 15lbs 12 reps
DB Incline Fly 12lbs 12 reps
Tricep dips 15 reps
Overhead plate press 25lbs 12 reps
One arm Tricep extension 12lbs 12 reps

3x
One arm cable row 40lbs 15 reps
Lateral cable raise 10lbs 12 reps
One arm bicep cable curl 20 lbs 12 reps
Reverse grip lat pull down 70 lbs 12 reps

3x
Swiss ball crunch (hands extended straight overhead) 20 reps
Lotus hold (hands palm down along side body-feet down) 45 sec

It was raining on Saturday in Tucson, and I let that dissuade me from swimming. I was pretty tired from my M-F workout craze anyway. Sunday I traveled home. Will swim later today.

Sent in my entry form for a SCM meet in Brooklyn on May 3. http://www.metroswim.org/entryforms/...cParksMeet.pdf. Still not sure whether I'm going. May conflict with family things, or I may be too tired after Zones. I'll play it by ear. This is the only meet where I've read the words "all entries are free." lol

Not sure what I did, but my cranky shoulder is really bothering me. Lack of sufficient RC work last week? Or overdoing weights? Or sitting on the airplane all day? It hasn't noticeably bothered me in awhile. Chiro check up is probably in order. I'll do a lot of kicking the next couple days. It probably will effect my weight lifting this week too. I had been planning on lifting this week, and knocking off next week before Zones.

I don't see my entries on the psych sheet for Colonies Zones yet. Hopefully, it just hasn't been processed yet and it was received. Need to think about the apres swim party soon.

Got my shipment of nose clips while I was gone. The speedo competition nose clip seems much tighter than the others. Hopefully, it will stay on better.

11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Elisa "That Was NOT a Negative Split" Morton!

Warmup:
400 free every 4th catch up drill
100 flutter kick on side
6x25 - 6 kick and roll
8x25 free on :25 - descend 1-4 and again 5-8

Main Set:
3x100 free on 3:00 - Went 1:15 (missed third turn completely), 1:11, and 1:16
150 ez free
100 free on 3:00 - Went 1:11

4x200 free on 4:00 - odds were negative split (more like even split for me) and evens were good form
Last 200 was warmdown.

2200 yards

Notes:
The fastest 100 I've done in practice was 1:15, so 2 1:11s were awesome for me. I was spent on the third one, but the 150 recovery really helped me a lot. We finished early today, so I got some one-on-one help with my backstroke from another swimmer. I need to work on my roll, so she suggested and helped me with the drill where you watch your hands enter the water, so it ends up feeling a little like a 6 kick and roll. I also have to work on a wider hand entry because apparently I've started crossing over my axis of rotation with my hand entry.

Mon Apr 13th, 2009

today I hurt in my left trapezius, almost like a crick in my neck

Yesterday I updated the [ame="http://www.usms.org/forums/showpost.php?p=176644&postcount=1132"]Swim Faster Faster Index[/ame]


did [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]Bands[/ame] yesterday at home
20 with 1 purple
10 with 2 purple,
10 with 2 purple
10 with 2 purple


NEXT MEET
USMS MASTERS SCY NATIONALS
May 8 - 10
3 weeks & 4 days / 25 days


TODAYS SWIM PRACTICE
5:30 - 7:00
Whitney Coached
TSC warmed up LCM in main pool, did main set scy in Diving well
swam with Tyler, Todd, Nate, Brad Bailey, Michael Lovato, & Mike Varozza
dove in around 5:32


warm up LCM
400 fr
100 fl k r l s
300 fr
100 bk k r l s
200 k went 3:13
100 br k r l s
100 fr
100 fr k r l s


MAIN SET scy
lots of SDK

4 x 100 fr

4 x 25 fl fast on 40

assigned 3 x 200
did 3 x (2 x 50)

4 x 25 bk fast on 40

assigned 2 x 400
did 2 x (4 x 50)
neck / trap started hurting

4 x 25 br fast on 40

assigned 800 fr
did 4 x 50

4 x 25 fr fast on 40

easy 100

I invented a swimming concept the other day.



It is not for the great swimmers of the world, who will find it laughably easy.

It is not for the struggling swimmers, either, who might well find it a recipe for drowning, that is, until they feel generally more comfortable in the water.

It is for us middle roaders, especially those who did not grow up in the era of SDKs and would like to slowly incorporate them into our practices.

The concept is simple enough and kind of entertaining, too, at least I found it thusly.

To wit, swim a set of 50 freestyles on whatever interval you want to do. You don't need to go fast, but you can if you want.

All you need to do is to push off the wall at the start of the 50 and kick as many or as few SDKs as you want, but count the number.

You will need to count them because this number gives you the number of breaths you are allowed to take, in total, over the course of the rest of the 50.

So, for example, you push off and do 1 SDK. Not so hard, eh? Easy, actually. But you can take only one more breath as you attempt to swim up and down the pool to complete your 50.



The incentive, I think you will soon discover, is to take more than 1 SDK off that first wall. Many more, in fact.

I found I could easily take 7-8 SDKs, which would get me about 12-15 yards down the first length of the pool. I could also easily finish the rest of the 50 taking 7 or 8 breaths, and in fact, usually needed only 5 total.

Anyhow, one of the things for me that helps swimming practice is little species of gamesmanship that distracts the mind from the monotony of our endeavors.

I was trying to come up with a name for my newly invented (most likely independently discovered is more like it, because it's hard to imagine others haven't pioneered this identical concept already), and I couldn't think of anything memorable to call them.

Obviously, "Jims" came immediately to mind. As in, your coach scratches his ear, looking perplexed, then all of a sudden a look of enlightenment overcomes his chlorinated physiognamy, and he proclaims, "I've got it, my soggy wards! Let's do a set of Jims!"

But as appealing and memorable as that name is to me, I doubt it would be quite so to the vast majority of people not named Jim.

That's when it came to me. It is Easter. Let us all agree, from this day forward, in pools all across the land, to call any set of 50s wherein the number of first off-the-wall SDKs defines the maximum number of breaths over the remaining 50 will be forevermore known as Easter Eggs.

Note: you can, but don't have to, take SDKs off the second wall. As it starts feeling more natural to you, you probably will start throwing some in here by reflex. But it doesn't affect the breath count, which is establish only by the first wall's SKS count.

Or, for true sticklers, Good Fridays, for that was the day I invented them. But I like Easter Eggs better.

It's been a nice break but time to get back to work tomorrow! I'm a little nervous....I am the chairman of the District Wellness Advisory Committee....tomorrow night we present out year's goals/accomplishments to the School Board. We also give the community an opportunity to voice questions/concerns in a public forum concerning our AIDS and drug education curriculum. I'm always afraid someone will ask a question I am unable to answer. Oh, it's on tv too!

Today's workout w/ Team NASTI:

1) 400 Yard Freestyle Swim
2) 7 X 150 on 3:15 (Swim 100 steady, rest 15 seconds then sprint 50 hard)
3) 10 X 25 Kick /fins hard on :30
4) 2 X (5 X 50 Stroke on 1:10/ 2 X 75 Stroke on 1:45/ 8 X 25 Stroke on 45) We did the 2nd one free and intervals were 1:00/1:30/:30.
5) 2 X 100 Swim ez (1 Free/2IM)
3,000 yds

Took a couple of days off from working out and enjoyed a family trip up to Chattanooga. Got back today and met a friend to do a bike and run. We rode for one hour and followed it with a 20 minute run. Felt better than I expected.

I feel like I am in shape enough right now to do a sprint triathlon. I don't think I'm in shape enough to be as competitive as I'd like to be. I've got a couple of months to get in better shape for one I am thinking about, so will just see how it all goes.

The race I am thinking about has a 13 mile bike. The only problem is that it involves climbing a mountain. Climbing seriously taxes the legs and makes it hard to run fast.

I have some sentimental reasons for wanting to do the race even though it is not quite the same race it used to be. It used to be longer - a 600 yard open water swim (more like a 650 yard swim), a 16 mile bike (hard climbing), and a 3 mile run. I somehow got lucky and won the beginner division (http://www.run42k.com/BB00ALL.HTM , but I wonder if I could do as well now with much more experience.

I have to laugh when I think about that triathlon. I had toe clips, was afaid to use my aero bars, put on socks after the swim to wear while riding, and put on shorts to wear for the run. I really had no business doing that triathlon as I had only bought a bike two weeks before (I didn't own a road bike up until that time). My goal was just to finish. Once I got in the race though I got overly competitive and went way too hard. I couldn't walk without severe pain in my quads for three days.

I really want to be sure that I'm in good shape before I try to race again as my competitiveness sometimes seems to cancel out any speck of common sense that I might have.

I'm tired! I swam pretty well this week, ran an extra time or so, and started weights(2X) and "special exercises" from a PT. I was on spring break at home (bymyself most of the time) but I sure do not feel rested!
Friday/Saturday I swam short and did more stroke than freestyle. Here's the workouts:

FRIDAY-Solo @ LA Fitness
1) 400 freestyle warm-up
2) 8 X 50 on 1:10 (2 of each stroke) these felt good!
3) Pyramid on 1:15 per 50 interval
50 Fly/ 100 Backstroke/ 150 Breastroke/ 200 IM/ 150 Backstroke/ 100 IM/ 50 Fly

4) Pyramid on 1:15 per 50 interval
50 Fly/ 50 Fly, 50 Back/ 50 Fly, 50 Back, 50 Breast /200 IM/ 50 Back, 50 Breast, 50 Free/ 50 Breast, 50 free/ 50 Free
5) 4 X 25 Fly on :30
6) 2 X 100 IM Hard/Easy
2,600 yds

Saturday W/NASTI
1) 5 X 100 Free Build speed on 2:00 interval
2) 10 X 25 Kick w/Fins (I did dolphin on back)
3) 4 X 150 Free (1 and 3 straight/ 1 and 4 as 6 x 25 on :30)
4) 4 X 100 Kick on 2:00 (I used fins and did flutter, half on back and half on side)
5) 4 X 100 on 2:00 ( I did 1/3 Backstroke and 2/4 IM)
6) 6 X 50 Stroke on 1:10 (I did 3 fly and 3 Back alternate)
2,400 yds.

After practice 15 or so of us worked at Forest Park Pool. The NASTI'S run/operate the 50 meter pool complete with a seperate dive well w/platforms, splashpad, waterslide, and climb wall. If you put in a pre-determined amount of sweat equity you get an extremely reduced summer membership complete with after hours party rights! Today was pic-nic table repair, roof top cleaning/raking(that's what I did), and moving lounge chairs out of the locker rooms. It was a sunny, cheery bright day so it was fun to be with friends working on a community project!
I hope I have more swim energy tomorrow!

No swim today or tomorrow.
Today I did a 45 minute spinning class at the gym.

Sat Apr 11th, 2009

NEXT MEET
USMS MASTERS SCY NATIONALS
May 8 - 10
3 weeks & 6 days / 27 days


TODAYS SWIM PRACTICE
7:30 - 9:00
Whitney Coached
TSC scy LCM main pool
swam with Tyler, Todd, Larry, Nate, Brad, Jon, Marcio
dove in around 7:35


warm up
200 fr
100 k
200 fr
100 im



MAIN SET

assigned 10 x 100 on 1:20
did 4, rest 1, 4 rest 1

10 x 50
odds 25 fast 25 easy
evens only 3 breaths

6 x 100 reverse IM on 1:30

assigned 4 x 300
did 4 x (3 x 15 meter SDK fast, 15 meters easy)

put on FS pro jammers

50 fly
roll off blocks
whitney timed
went 26.2

50 easy



WEIGHTS at world gym in san marcos

lat press 8 x 040 8 x 045 8 x 050 5 x 55
bench press 8 x 135 5 x 185 4 x 190
leg press 8 x 180 8 x 270 8 x 360
lat pull 8 x 167 5 x 207 4 x 215
bands
20 with one blue,
10 with 2 blue,
10 with 2 blue 1 red,
10 with 2 blue 1 red
10 with 2 blue 1 red

Still coughing here but trying to get better. Can't wait to get to Florida tomorrow. Were doing Disney!

Our workout today was more stroke than distance but we did work on some speed.

500 Free every 3rd lap kick
40x25 Drill 10 of each stroke with the last 2 of each stroke sprint full stroke

8x25 Work starts 2 of each stroke
8x25 half pool turns 2 of each stroke

Total 1900 yards then the hot tub not much hotter than the pool was today.

Let me dispatch with the swimming portion of this very belated vlog post haste:

Results from our local Y regional meet by yours truly were terrible to mediocre.

1000 free
1 Jim Thornton 56 SEWY 11:50.12
32.25 35.04 35.67 35.76 36.69 36.20 36.12 35.74
36.36 36.39 36.20 36.05 36.38 36.09 35.83 36.05
35.67 35.26 34.78 31.59

200 free relay
2 Sewickley A 174 SEWY 1:36.89
Thornton,Jim 56 Cox,Mark 40
Haney,Mark 40 White,Bill 38
25.26 23.29 24.98 23.36

50 fly
1 Jim Thornton 56 SEWY 28.12

100 fly
1 Jim Thornton 56 SEWY 1:01.47

200 free
1 Jim Thornton 56 SEWY 1:59.28
27.38 29.50 31.34 31.06
29.05 32.42

next day...

500 free
1 Jim Thornton 56 SEWY 5:28.42
29.37 31.44 32.87 33.67 34.24 34.42 34.07 34.28
33.04 31.02

200 medley relay--went fly
1 Sewickley A 174 SEWY 1:49.15
Cox,Mark 40 White,Bill 38
Thornton,Jim 56 Haney,Mark 40
28.34 28.75 27.02 25.04

100 free
1 Jim Thornton 56 SEWY 53.39

50 free
1 Jim Thornton 56 SEWY 24.80

I would add excuses, but the truth is the times were bad enough that it's not worth the waste of breath to come up with reasons why they were so terrible. Bill, my friend and coach, told me he thinks it's just been a hard couple months, and I am currently lacking the psychological fortitude to push myself--in practice or in meets--into the state of pain necessary to do well. This was absolutely the case in the 1000, which seemed to set the tone of the disastrous first day. I just didn't have the energy to tolerate suffering. I wimped out.

Non swimming part of this, summarized:

1. Our health insurance went up to $1711.50 a month for a plan that requires each member of the family to spend $1400 a year before complete coverage kicks in. For a variety of complicated reasons, we cannot alter any of the terms of the policy. It is a take it or leave it situation. If we leave it, my wife and I have been taking statin drugs and antidepressants and will not be able to obtain individual policies that are not even more exorbitant than the extortionary policy we already have. As close to unaffordable as it is this year, it seems certain that even modest increases in the years to come (as if the bastards are ever likely to be modest) ensure we will not be able to pay, most likely within two or three years.
2. We got audited by the IRS three weeks ago, and a large part of this was because our acountant set up a plan by which I could pay my wife a salary and give her and her family health insurance as a benefit. By doing this, I could deduct as a business expense not just the premiums but the out of pocket expenses, too. The IRS is challenging this.
3. If you are self employed and middle class, chances are your largest tax is not income tax but social security. We pay a bit over 15 percent off the top, i.e., before IRA deductions, etc. Those who work for companies pay half, and their employer kicks in the other half. If you work for a decent company, you can also qualify often for group health coverage, which means there is no medical underwriting (AKA cherry picking) involved. A friend who smokes five packs of cigarettes a day and is obese gets health coverage at a tiny fraction of what we pay. He also pays 7.5 percent social security tax and will get much, much higher social security benefits when he retires (assuming he lives that long.)
4. I later discoverd that Highmark Blue Cross offers a low income insurance policy for families of four earing less than $44,000 a year, adjusted gross income. I can do this! I would save $1300 a month in premiums. It covers four office vists a year, and major in patient and out patient procedures. No prescriptions. So I would either have to switch to all generics, which is fine by me, or--if there is a case where a prescribed drug is not yet available generically--make a trip to Canada or Mexico and try to sneak my supply back.
5. Did I mention that my accountant told me that one of President Bush's last acts in office was to instruct the IRS not to go after hedge fund managers for audits, because their machinations were much too complex for the average agent to fathom. Instead, target the little guy who works for himself and tries to deduct his home office and his family's health care. Schedule C's, Bush supposedly said, are easy targets beause the are almost impossible to do correctly. Even the dullest IRS agent can find money to pluck here. And the people who get plucked don't have the money to hire top representation that will cost the IRS time.
6. So, let me get this straight:

• The Limbaugh Legions praise entrepreneurs, small busines types, Joe the Plumbers, etc.
• The Wall Street types are given license to steel them blind.
• US Big Pharma is granted the legal right to join New Zealand as the only two countries in the industrialized world to shameless tout ad on TV direct to consumers for drugs, creating demand for antidepressants, cholesterol lowering drugs, penis inflaters, hay fever and allergy meds, and so forth, all for chronic conditions that often require life time treatment, trumping up demand
• US Big Health Insurance is granted the legal right to cherry pick through "medical underwriting" any individual who has ever taken any of the above drugs and deny him or her coverage or charge exorbitant rights
• Big Pharma, furthermore, lobbies to block the reimportation of their drugs from Canada and pretty much any other country in the world, where the exact same thing costs anywhere from 50 percent to 8 times less. The rational: the FDA cannot assure the safety of reimported drugs, even ones in factory sealed bottles. Since the placebo halo effect probably accounts for a good chuck on pharmaceutical efficacy anyhow, those of us willing to take our chances are criminalized if we try to take such importaion into our own hands. Honestly, I wonder why the cartels even bother with cocaine. The big bucks would be peddling affordable Viagra and Lipitor to hedge funders.
• If you work for a big company, you can qualify for cheap health insurance, but this for all too many people just becomes yet another way to keep you as a virtual indentured servant, putting up with abusive managers demanding you do unethical things to up the profit margins, work nonstop, ignore your family, etc.--all because they know a lot of people have become so stressed out and fat and unhealthy becauseof their jobs they CAN'T quit because they won't be insurable.
• What, I ask you, is not a PONZI scheme in our modern land of liberty? Every different direction you look just turns your backside to another anal rapist.
• And on this summary note, then, I proudly announce that I, Jim Thornton, generally affable swimming vlogger, have had enouh of being a sucker. I know I will always be one, that I cannot change my stripes. But by no longer railing against my fate, I have decided to quit the absurdity of financial ambition, of ambition of any sort, in fact, and rather just take whatever I can parasitically siphon off the sinking ship. Low income state sponsored health insurnace! Check! Sell my house and quit paying property tax to the school system tht so nicely educated my kids! Check! Live off pharmaceutical free samples and occasional road trips to Canada and quasi criminal acivities! Check! Use one of my four doctor visits a year to find a quack who will give me a PTSD disability diagnosis and qualify for assistance, food stamps, heat credits, etc. Check! Send away to that guy who dresses up in a suit with numbers all over it for more information on free goverment programs! Check!

To wit, I would like to introduce myself to all of you who have enjoyed, or not enjoyed, my (of late) erratically posted vlog! I am no longer just your friendly inhaler.

Think of me now as your new dependent! Whether you like it or not (and I must say, those who absolutely DON'T LIKE IT are the ones that will give me the most satisfation of all! I think I like being your newly minted Marxist Welfare Queen dependent best of all. In fact, I am sure of it.

I think I am finally going to start seeing some improvements in my swimming times.

Friday 4/10
Run 2.4 miles
(2 mile tempo run: #1 9:09, #2 8:45...avg. 8:52)
.4 miles cd

Sunday 4/12
Bike 9.4 miles with 3 45-60 second pickups (max 26 mph!)

Tuesday 4/14
Run 2.8 miles (1 mi wu...1 mi tempo...8/10 cd)

Thursday 4/16
Bike 9.4 miles with 45-60 second pickups (max 26 mph again!) Finished ride 3 minutes faster than last week!

Saturday 4/18
Run 2.4 miles (.5 mi wu 4:49...1.5 miles tempo 4:38, 4:40, 4:22) .4 mi cd mix of run/walk

Sunday 4/19
Brick Workout
Bike 9.9 miles (39:49 avg. 14.9 mph)
Run 2 miles (19:08 avg. 9:26/mi)
Forgot how the legs feel after cycling!

Tuesday 4/21
Run 2 miles (400 splits: 212, 222, 222, 222 (9:17), 218, 215, 229 (cd), 232 (cd))
Walk .25
Easy recovery run...very windy with a little rain

Thursday 4/23
Bike 10 miles (9.4 beat Virtual partner!) 33:04 previous time 34:25. Avg. 17.1...6/10 mi cd.

Friday 4/24
Run 2 miles with baby jogger! 20:52 (very windy...80 degrees) hilly course & baby in tow!

Saturday 4/25
Easy 6.5 mile bike ride

Sunday 4/26
Bike 27.75 miles (avg. 16.5)
Run 2 miles
Walk/jog .75 cool down

Tuesday 4/28
Run 3 miles (avg. 9:50)

Thursday 4/30
Bike 8.3 miles (absolute downpour!)

Monthly Totals
Bike 81.3 miles
Run 19 miles

A couple of peeps were talking about the rain on the surface of the water, how the overhead lights illuminates the drops as they hit the water and reflect on the bottom of the pool, I like it when people stop and smell the roses !

I try not to talk during a w/o, because it throws everything off for me...Steve, the HS coach said he got sick last year when he ate a "peep" with coffee...then I learned from Carol that you can microwave a "peep" and it will "grow"! Then we started talking chocolate... In my mind I was still watching the clock and timing each person and there "talking interval!"

I tried this from the Workouts and it just didn't fit...seemed off balanced, there is more in set 3, just decided to quit early.

Warm 400

1.
4x75 K/D/Swim 1:15
4x50 K/Swim (kicked 2x50, then swam 2x50)
4x25 FR Build :25

2.
4x100 FR P (hypoxic 5, did 3, 5) 1:25
4x75 FR K 1:30
4x50 FR des :50

3.
3x50 FR :45
3x50 des :55

2x100 BK slow
300 Fr slow cool

(~2400)

Spent most of the w/o on the wall's, streamlining and SDK, trying to feel the point where the speed from the push off the wall starts to slow and when I start SDK. Also working on a razor sharp turn, I noticed I have been getting sloppy lately, especially when fatigued.

Run:

2 mile warm up run on treadmill

Weights:

decline bench press, 130 x 2 x 8
leg press, 260 x 2 x 10 (this machine seemed waaay harder than the one at my gym)
row, 100 x 2 x 10
tricep press, 55 x 2 x 8
bicep curl w/40 lb BB, 40 x 2 x 12
hanging reverse ab crunch, 2 x 15
incline crunches, 2 x 25
elevated crunches w/10 lb DB at feet, 2 x 25
ab rollers, 2 x 15

Tried the Saxon side bend again today, but decided I didn't like it. Gave my shoulders/arms a break from all the pulilng and chinning.

10 minutes stretching

Swim:

Warm up:

700 variety warm up

Aerobic Sets:

20 x 50 @ 50
5 back, 5 back kick, 5 back, 5 back kick
7 SDks off each wall
(couldn't use nose clip at all -- sun screen was too slippery, used a different kind today)

50 EZ

5 x 100 IM @ 1:45
9 SDKs in fly, 7 SDKs in back

50 EZ

10 x 50 w/fins @ 1:00
25 belly shooter, 25 easy free

(Had a stray thought about loping on freestyle. Sometimes I have trouble maintaining my high turnover straight arm free when going distances beyond 50. Was wondering if a lope might be good with my new strength. Seemed fairly natural when I tried it a bit. I've never worked on a stroke change in free as a master.)

50 EZ

10 x 25 easy speed fly w/fins @ :30

150 C/D

Total: 3250

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

Couldn't make it to the noon masters practice today, as I was informed I was going to the Hannah Montana Movie premiere at 12:15. Joy!

Just did an aerobic swim today. Feel like I've been doing quite a few AFAP 50s and 25s (either as 25s or within 50s or 100s). Feeling a bit tuckered out. But I enjoyed the aerobic workout, and tried to practice good technique. It was very windy today. Between that and the noodler class right next to me, I felt like I was getting bounced around a lot. Would have been a good day for more hypoxic work, but I don't have my MF with me and my allergies are killing me. I thought I was escaping from DC pollen, but there seems to be pollen and weird plants here too.

I think this is the most working out I've ever done on vacation. lol Will probably just do a swim tomorrow. Heading home on Sunday, so that will be a rest day.

My hamstrings have been a tad sore lately. At first I thought it was from the squatting, but now I think it's actually from the back extensions with the 25 pound weight ... Looking forward to a couple days away from the weight room.

Not sure how much strength one can gain in 8 weeks. But I definitely feel stronger than I was at Auburn. Arms are definitely more defined. Need to figure out a plan for the summer for LC. Not sure if I want to trying to lift 3x a week. It's so exhausting!

Went in early and swam before work got a good 3500 in.
5 times thru:
100 FR
100 K
then
10 x 50 2:00 still didn't find "sprint" but there you go.
200 EZ
5 x 200 EZ/Fast by 50's each swim
200 EZ
3 x 100 Snorkel
6 x 50 Paddles

Weights today too including pull ups 10,7,6 and chins 7,6,6