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  1. A windy bouncy day in the waves

    The amusement parks at Coney Island might be closed for the season, but the best ride out there is still available, and free! I enjoyed a swim in the ocean today with half-dozen other CIBBOWS regulars. The Cyclone doesn’t compare to being tossed around in the waves, and there were definitely fun waves this morning!

    It was a cool and windy—air temp in the 40s, but sunny. When the Q train passed over the Manhattan Bridge I could see some whitecaps in the harbor, so I was prepared for some rough water out at Brighton. Still, the intensity of the wind surprised me once I arrived. There were three of us on the same subway train, and as we arrived we saw a couple of early swimmers in the parking lot who confirmed that the water was indeed bouncy. (They also told us the water temp was 50, which Cara confirmed—50.5 officially).

    Bouncy can cover a lot. It can mean chop that relentlessly slaps you in the face and arms as you try to swim through it, or waves that break unpredictably over you. Add in cold water, and it can make for some tough swimming. I think we were all trepidatious when we got down to the beach, where it was even windier. Standing there getting sandblasted while looking at the whitecaps, I wondered about the sanity of this whole undertaking, and whether it might not just be better to skip the swimming and go right to the hot chocolate part of the day.

    But of course we got in. And of course everything became delightful once I was in the water. As it turned out, today was the best kind of bounciness—big rolling chop that is exhilarating, without ever being truly rough. We started out to the west, against the wind, thinking that that direction might be the more difficult, but it turned out that both directions were pretty easy going as well as a ton of fun. Hannah and I swam to the end of the aquarium and back—a little over 2k—and I enjoyed every minute of it.

    Once we got back to our starting place, my feet felt pretty chilled, so I got out instead of continuing on in the other direction. With the wind it wasn’t a day for dallying on the beach, so I dressed quickly, then headed up to the boardwalk (where a little post-swim walking staved off any shivering) to hang out in the sun and enjoy a post-swim snack. Hannah and I had both brought pumpkin bread, and Hsi-Ling brought her wonderful homemade oatmeal crackers. It was a little less windy up there, and I stayed for about half an hour before heading back to the city, grateful for another beautiful swimming day at the beach. Back tomorrow for more!
  2. 11.12.11 Saturday morning workout

    by , November 12th, 2011 at 04:57 PM (Pete's swim blog)
    Swam w/ Dave, George, Bob, Billy (came in late), and a couple others. Each had our own lane. Pool temp ~83. More uniform today... no hot spots.

    Seems that I've made somewhat of a breakthrough. A month ago, the 200s on 3:00 would have been 2:25s. Now, I can comfortably go 2:15. I can tell a difference in the way I'm grabbing the water. Fly is better and I'm getting back to where I was for Nationals for breaststroke. Backstroke still stinks... working on it.

    After the swim, I refereed (assistant) a U19 soccer match. Swim went longer than expected so I didn't have a chance to grab breakfast. Kind of a bad idea. made it through that and got home in time for a quick 15 min meal before running a practice for my U14 team. After that, I hit a wall and crashed on the couch. Will be good when soccer is over.


    200 Free/200 Kick/200 IM Warm up

    200 Breast - 3:30 (2:56)
    200 Kick w/ fins
    200 Back - 3:30
    200 Kick w/ fins
    200 Fly - 3:30

    8 x 50 Pull - 1:00 (:29 - :32)
    7 x 200
    * Odds Free - 3:00 (2:15-2:17)
    * Evens Fr down/Reverse IM back - 3:30
    8 x 25 Pull - :35 No breath

    50 Easy

    3 Times Through (Stroke = Fly, Back, Breast)
    * 4 x 25 Stroke - :30
    * 100 Fr - 1:30 (1:05-1:07)
    * 4 x 50 IM Order - 1:00
    * 200 Fr - 3:00 (2:15-2:17)

    200 Cool down

    (5650 Total)
    Swim Workouts
  3. Sat., Nov. 12

    by , November 12th, 2011 at 04:34 PM (The FAF AFAP Digest)
    Bike, 20 minutes


    RC exercises
    HS hi row, 195 x 1 x 5, 190 x 4 x 5
    deadlift, 155 x 1 x 5, 165 x 4 x 5
    explosive leg press, 270 x 5 x 10
    power clean & press singles, 75 x 5
    hip abductor, 120 x 3 x 10
    HS bicep curls, 40 x 5 x 5

    knee tuck jumps, 2 x 10
    standing broad jumps, 10
    squat jumps w/bar, 10
    bicycles, 2 x 50
    long arm crunches, 2 x 50

    Treadmill, 30 minutes

    3 miles @ 10:00 pace
    -- my first "run" in maybe 2 years ...

    Yoga/Stretching, 35 minutes


    Woke up this am still not feeling great and I was PISSED! Slightly less pissed after soccer game. Slightly less pissed and feeling better at the gym. Even less pissed since I don't have to make dinner.
  4. Workout 11/12/11

    by , November 12th, 2011 at 11:25 AM (Maple Syrup with a Side of Chlorine)
    With Masters at Rec (scy)

    400 RIM w/u

    3 x 50 kick on 1 min

    4 x 50 FR (last 1/4 AFAP, shift it through til the first)

    200 stroke work with team

    50 easy and out
    (1000, 20 min)

    Decided to jump in for a quick swim this morning, and helped with some stroke work drills with the team. Still feeling a bit crummy, and not feeling like I am able to hold air well at all.

    Off for the Riverton meet in a few. Have fun with all the meets this weekend, folks.
    Swim Workouts
  5. Friday, 11/11/11

    by , November 12th, 2011 at 10:44 AM (A comfort swimmer's guide to easy swimming)

    300 swim free & back
    200 kick - flutter on back
    6 x 50/1:00 pace
    - 1-3 free at ±36
    - 4-6 back at ±40
    100 easy free
    2 x 50 from blocks as 25 AFAP fast turn & breakout then coast back to start
    easy 50 after each
    - did 1 fly, 1 back
    300 easy swim

    Total: 1400 yards
  6. Friday, Nov. 11

    by , November 11th, 2011 at 05:09 PM (The FAF AFAP Digest)

    TRX squat jumps, 3 x 10
    TRX lateral barrier hops, 3 x 10
    TRX standing roll outs, 2 x 20
    med ball slams, 2 x 10
    ropes, alternating arms, 2 x 50
    ropes, double arm, 2 x 25


    Warm up:

    600 various

    8 x 25 shooters

    8 x 50 @ 1:00 w/paddles
    odds = free
    evens = back kick

    50 EZ

    Main Sets:

    16 x 25 bursts @ 1:00
    various: back spin drill, breast pull, fast doggy paddle pull, free, dolphin kick

    100 EZ

    4 x 25 no breather free @ :30
    1 x 50 fly w/fins fast (24) @ 1:30
    4 x 25 flutter kick w/board @ :30
    4 x 50 breast w/fins descend (39, 35, 32, 29 high)
    100 EZ

    4 x 25 shooter @ :30
    1 x 50 fly w/fins fast (high 23)
    4 x 25 flutter kick w/board @ :30
    4 x 50 dolphin kick w/board & fins descend (33, 30, 28, 26)
    100 EZ

    100 EZ

    4 x 50 torque drill w/paddles @ 1:30

    100 EZ

    Total: 3250


    Feeling better today on day 6 of nasty cold. Was a bit worried during warm up that I shouldn't have done the drylands, but it was fine. Glad to get some speed work in. Really glad Mr. Fort is coming home late tonight; he's been in AZ all week.

    Free food fixes:

    Swim Science interview with Jeff Commings:

    Updated November 11th, 2011 at 07:49 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  7. Workout 11/11/11

    by , November 11th, 2011 at 02:35 PM (Maple Syrup with a Side of Chlorine)
    Before I start - Happy Veteran's Day to all those out in the water that served our country. Thank you.

    Solo at Rec (scy):

    200 FR/200 bk W/U

    5 x 200 on 3:15
    - First four: 50 Kick on :55, 50 build on :55, 100 Pull with buoy
    - Last one: 200 FR for time (2:16)

    50 EZ

    400 IM (25 drill, 25 swim, repeat, for each stroke)

    3 x (3 x 50's FR) on :60
    - 1st - sprint last 12.5
    - 2nd - sprint third 12.5
    - 3rd - sprint second 12.5 and past flags after turn

    50 EZ

    250 w/d various swim/drills

    (2600, 45 min)
    I went with my wife and son to the the Veteran's parade in town this morning - complete with the local National Guard and some Humvees, heros from the the Vet's Home, fire/rescue trucks, and my daughter twirling the baton as the high school band marched down the street.

    Hit the Rec at lunch time, and only had two others swimming in the lane with me. With the extra extra time at work this week, and early swimming, I fell pretty crummy. I was able to sleep in this am, which was very refreshing, but I still am tired.

    On the first set I did free/bk/fly/bk, and the 200 Free time was good given how I am feeling. I used the IM set as a filler, and then went fast on the 1/4 sprints with the last 50 set.

    Heading to Portland this weekend. If my daughter works tomorrow, we will leave in the afternoon. If not, I might hop in for a quick swim with the Masters group on the morning and just head up on my own for a short weekend trip.
    Swim Workouts
  8. Friday, Nov. 11, 2011 5:00am Meet Prep and Other Meet Info

    by , November 11th, 2011 at 01:54 PM (Fast Food Makes for Fast Swimming!)
    Got in this morning and knew I wasn't going to do much. After the past 5-6 weeks of doing almost daily doubles, and this week dropping to singles after Tuesday, then 4400 Wed, 2500 Thurs, it was only right to do about 1500 today, so that's what I did. Nothing intense just a little splash around.

    I'm ready for the SCM Masters meet on Sunday. Crazy events, but that's crazy James for you:

    1500 Free, 200 IM, 400 IM, 200 Fly, 400 Free

    Should be good. I've got a couple races each with Kirk (1500 and 400 IM) and That Guy (200 Fly and 400 Free)
    I'll show up to the pool looking like Wookiee, and hopefully will leave with less hair than a baby's butt. I've got to be checked in for the 1500 by 9:30am, but won't swim till the 5th heat around 12:00 or so.
    The 400IM will be an "all in" race for me, going for the 30-34 NW Zone record (there I announced it). If I miss it, so be it, but if you never put your goals out there, what good are they???


    Additional Meet Info for the Turkey Trot Invitational (USA-S)
    Nov. 18th-20th in Cheney, WA at Eastern Washington Univ. pool

    Psych Sheet:

    I'm only swimming on Sunday, so if you care to check it out, I'm in events 114 (200 Fly), 126 (200 Back), and 134 (200 Free). I seeded myself with my best times I've acheived in masters, and have a good shot at bettering them.

    3rd in the 200 Fly
    15th in the 200 Back
    8th in the 200 Free

    It's a 6 lane pool, so that means I'll have clean water and no wall lanes for all races (not that it matters).

    Should be some good races.

    Updated November 11th, 2011 at 03:00 PM by jaadams1

    Swim Workouts , Daily Practices , Meets
  9. FAST Friday Oct 28th, 2011 SCY meet is 21 days away

    by , November 11th, 2011 at 01:13 PM (Ande's Swimming Blog)
    FAST Friday Nov 11, 2011 SCY

    [ame=""]My Old Swim blog[/ame] is about to pass 300,000 views and it's been inactive since Sep 2008

    Tue Nov 8
    body surfed Typhoon Lagoon

    Wed Nov 9
    Traveled did not train

    Thu Nov 10 (did a double, did not blog)
    Main Set
    16 x (100 fast for time 100 easy) on 3:30
    felt slow
    weighed 227 after morning work out, 224 after noon, noon times were faster
    felt chubby and slow

    Upcoming Meet

    21 DAYS AWAY
    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center: diving well and main pool
    6:30 - 8:00 dove in 6:36
    wore FS 1 legs & B70 Jammer
    trained with Mike and Brandon
    beside Larry, Jim, Korey, Keith, Chris, todd & Tyler

    WARM UP started in diving well
    swim till 6:50
    did 50's on 40 & 45
    went over 1000

    Main SET: scy

    5 x (100 fast in heats / 400 easy )
    1) fr 56
    2) fr 53
    3) fr 57 (cruised it)
    moved to main pool with blocks
    4) fr 51
    5) bk 56 (old school stand up start)

    50 SDK dive
    went 26
    jammed turn & surfaced about half way back

    several folks swam fast
    Chris 100 fr 48 from a push
    Mike V 100 fr 48 , 100 fl 53 dive off blocks
    Tyler & Korey 100 fr 50 point

    Updated November 11th, 2011 at 03:41 PM by ande

    Swim Workouts
  10. Fun descends

    Today I swam at the Y with Rondi. The water felt deliciously cool after the too-hot pool at Riverbank yesterday. My goal today was to do some faster mid-distance freestyle. Here’s how it went:

    1050 scy warmup (400s, 200k, 200p, 200rim d/s, 50 easy)

    For the main set we decided to do something that descended in sets of 3, and settled on 200s. But then instead of us each doing different intervals, I decided to do increasing distances rather than all 200s—that worked out well for me, as I benefited from the generous rest on the easy and mediums and could really crank the fast ones. Here’s how it went:

    3x thru
    150 easy
    175 medium
    200 fast
    [We did a 2:45 interval for the first round and 2:40 for the last two. My swims: 2:05--2:15--2:25; 2:11—2:15—2:24, 2:20—2:20—2:25. Those 200s were my fastest in a while, so I was pleased. It would have been cool to have converged those last 3 swims all to 2:20s, though!]

    25 easy

    2x thru:
    500 easy (math combo): prime-numbered lengths = kick; non-primes = swim, AND all free except multiples of 3 = BR, multiples of 4 = BK, multiples of 7 = FL (earlier strokes in the IM trump later ones)
    [We did the second 500 with fins. This was just an easy way to loosen up after the fast 200s—liked it so much we ended up doing it twice! During the second one, I was thinking that if we wanted to further complicate things, we could do the triangle numbers (1,3,6,10,15 , , ,) sprint! And maybe make it a 525, so the last length would be sprint fly swim . . .]

    500 warmdown + play

    Afterwards I went upstairs for weights + stretching. The gym was very uncrowded today, and felt nice and peaceful.

    Looking forward to some more outdoor swimming this weekend!
  11. A Freestyle Kind of Day....

    by , November 11th, 2011 at 10:30 AM (Year Three: The Road Back)
    not that it was supposed to be a freestyle kind of day. The workout was mainly written as Free/IM combo's, but other than the first set of drill/swim IM order swims, I didn't have IM (especially fly) in me today. Life has been crazy the last few days and I think the stress of it all caught up with me today. I felt like lead and had trouble moving.... But, I entered the pool this morning feeling stressed and tight. I left the pool feeling a bit more relieved, but much looser. Of course, then I got home.... and that's another story entirely.

    Here's what I did today:
    350 Warm-Up
    2 sets:
    - 1 x 100 Fly drill / Back / Free drill / Free on 2:00
    - 1 x 100 Fly / Back drill / Free / Free drill on 2:00
    6 x 225 Free on 4:00
    2 x 100 Kick (moderate) on 2:00
    4 x 25 Kick (fast) on :30
    2 x 100 Kick (moderate, but faster than last 100s) on 1:50
    4 x 125 Free on 2:10
    300 Cool-Down
    Total Yards - 3400

    All in all, I'm glad I went to the pool this morning because I left feeling tired, but physically better than when I got there. Not sure what feeling beat down does to my 6K Postal attempt tomorrow. I'd still like to try and am hoping to talk my husband into counting for me, so it can be official. If he doesn't, I may try it anyway and use the chrono function on my watch to get my splits. Of course, it wouldn't be official (and thus not submitted for my Postal Swim) without a "real" counter and all.... but it's more about seeing if I can do it. Hopefully, a calmer day and a great night's sleep will leave me in a good place tomorrow morning.

    Enjoy your swims today!
    Swim Workouts
  12. 11 11 11 = 63

    by , November 11th, 2011 at 09:36 AM (Random Nonsense)
    I knew the workout would be kinda nutty today, but I wasn't expecting boring.

    Warm up
    - 11x50 swim (did 550 straight)
    - 11x25 kick + 1x25 ez
    - 11x50 swim (did 550 straight)
    - 4x25 11 strokes
    Main Set
    - 11x100 on 1:15 constant pace (8,10,10,10,9,9,10,9,9,9,8)
    - 11x50 odd back, even free on 50 (32ish on the free*)
    Cool down
    - 100 Freedom

    * When I woke up and realized I cruised the first 2 for no reason and needed to pick up the pace.

    I asked Josh if he wanted to do 1:11 on the 100s. He declined. Probably a good thing.

    I should have pushed the 100s harder since there wasn't much to the rest of the workout, but that set was decent for me.
  13. 11.11.11 - Friday workout at the NAT

    by , November 11th, 2011 at 08:55 AM (Pete's swim blog)
    Swam w/ Mary Lou, Bob, Dan, Dave, Dave, Allison and Mary. No swim team practice so we could all spread out in our own lanes. Pool temp was patchy. The Nat has currents of water due to the way the jets are aligned. Some spots are 85 and others are 82.

    Dave and I beat each other up today. After the three 200s, we pretty much locked in on a 1:10 pace or better for 100 free regardless of interval. He tended to hold 1:05 and I was at 1:07. Neither of us would accept backing off. Good practice. I pushed myself harder than I have in a while. Little sore now but it was worth it.


    500 Warm up

    200 Kick w/ fins
    200 IM Drill
    200 Kick w/ fins

    3 x 200 - 3:00 (Went 2:20-2:25)
    2 x 100 Kick w/ fins
    4 x 50 IM Order - 1:00
    2 x 100 Kick w/ fins
    6 x 100 (Evens free - 1:30 (1:10s), Odds IM 1:45 (1:20s))

    3 times through - Stroke in IM order
    * 50 Stroke - 1:00
    * 100 Free - 1:30 (1:05-1:07)
    * 200 Pull - 3:00 (2:20s)
    * 100 Free - 1:30 (1:05-1:07)
    * 50 Stroke - 1:00
    * :30 rest

    100 Cool down

    (4500 Total)
    Swim Workouts
  14. Outrage Continued and then Interrupted by Cops!

    by , November 10th, 2011 at 10:16 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I’ve spent most of the day bussing tables in between headache-inducing bouts of writing about Steven Pinker’s new book, The Better Angels of Our Nature: The Decline of Violence in History and Its Causes.

    During the few spare moments this has left free in my schedule, I’ve posted the odd thought, on Facebook, concerning the Penn State University pedophilia scandal ("As a Michigan graduate, I'm proud to boast: we are… NOT Penn State!”), then responding to the peevishness such reasonable comments inevitably provoke in the sentimental and self-deluded.

    I’m not sure why, but for whatever reason, my capacity for outrage, at this point, is nearly spent. And yet I shall force myself to motor onwards like a rusted jalopy fueled by french fry grease and bile, a metaphor that is, frankly, not all that far from the mark.

    So where were we?

    Oh, yes, my 5th grade classroom, under Mr. Glarow’s desk, staring at clumps of my blond hair between his clenched simian fingers.

    Let’s now segue, shall we, to last April, 2011…when
    our annual Amish mudhole masters swimming championships was, as usual, being held at Clarion University, a Division III swimming school, whose pool’s official measurement with a steel tape was on file with the college’s coach, easily satisfying the mandate USMS requires for official competitions.

    Moreover, two fully credentialed officials, dressed in neat white linen swim official/insane asylum guard-quality uniforms, were parading up and down the pool deck, their raptor eyes unblinking in search of even the tiniest of infractions. There was, in addition, a certified starter similarly attired and several USMS-qualified meet observers in attendance.

    The first event of the day was the 1000 yard freestyle. Despite the recent outlawing of full body suits, with my freshly depilated body crammed into a jammer, I somehow flukishly managed to swim this event the fastest I have done in five years.

    Before continuing, indulge a quick digression here. I am no swimming ubermensch, no Leslie “the Fortress” Livingston, no Chris “the Greek Olympian” Stevenson, no Dr. Kurt “Dr. Kirk Duxon, D.O.” Dixon, MD. I am but one of those multitudinous fellows whose swimming career was, throughout youth, considerably below mediocrity.

    It is only because of obsessive-compulsive tendencies that persist in the face of heavy dose SNRI treatment that this status has changed even slightly with the passing of time. I have, in short, remained wedded to the sport of swimming throughout most of my life and have thusly managed to deteriorate at a slightly slower rate than many of my former, infinitely superior peers.

    This is why I've been able to do in my dotage what was an impossible dream for me in my youth: crack the top 10 on the odd occasion. I have, in short, outlasted some, though by no means all, of my fellow bastards.

    In yards, clearly the most difficult course to make the top 10, the best placements I have to date managed has been 6th place—invariably accomplished during the first or second year of “aging up.” When I finished last spring's mudhole 1000, and I looked up and saw my time, 11:18.15, it occurred to me that just possibly I would finally exceed this personal TT best.

    Here are the results from the Clarion University state-of-the-art timing system:

    Swim Details


    1000 SCY Free

    Heat 1, Lane 4

    Seed Time:

    Final Time:


    I was confident this swim would net me a top 10, and cautiously optimistic I might even place higher—for the first time in my life—higher than 6th. I was, it turns out, half right.

    Here are the final listings for the 1000 SCY free from last spring:

    1000 Freestyle SCY Men 55-59 (2011)
    Michael T Mann
    Tim P Buckley
    Southern Pacific
    Joel Kriger
    Paul G Karas
    Larry Wood
    South Texas
    Michael J Blatt
    Southern Pacific
    Mike J Ryder
    Jim Montgomery
    North Texas
    Loren Druz
    Peter M Guadagni

    The observant reader will quickly notice two things.

    First, my time of 11:18.15 would have placed me fourth in my age group, the best showing – – to my knowledge – – that anybody in my genetic line has ever finished in a national sporting inventory of this caliber.

    Second, there is, of course, no Jim Thornton listed on this roster.

    At the risk of beating off a dead horse, which, frankly, I don’t think anyone wants to see, let me just stipulate that whatever paperwork was necessary to get this entirely run-by-the-book and completely kosher USMS-sanctionable (though not sanctioned) swimming meet to actually count--well, somehow, let us just say, the balls were dropped.

    Actually, I am being overly generous here. The balls were never so much as picked up in the first place, rendering the possibility of dropping them moot.

    The Clarion meet is by far the largest Masters meet within several hundred miles of Pittsburgh, and whoever is supposed to represent our USMS interests in this backwater region, whoever it is that takes our membership dues and puts these to whatever use membership dues are put, for reasons perhaps perfectly legitimate but perhaps, too, perfectly illegitimate—said persons, whoever they may be, did not pick up the ball and/or drop the ball. There was no ball. The meet didn’t count.

    Live and learn, I eventually concluded.

    Never again would I rely on my immediate vicinity, or any meet within Western Pennsylvania, for that matter, to count for TT. I would not make that boneheaded mistake again!

    Refuse to pick up the ball and drop it once, shame on you! Refuse to pick up the ball and drop it twice, shame on me.

    Next summer, I was determined to swim at least one, absolutely 100 percent, no question about it, guaranteed to be certified USMS certified LCM swimming meet….


    Sorry, I must take a break from this vlog.

    The local police just called to tell us that they arrested two grifters from Erie who apparently burglarized the Hotel of the Unfortunates, a dilapidated property we own and use to store heirlooms.

    I will resume tomorrow after I see how much we have lost.

    It is probably fitting that I don't overload my dear readers with too much outrage at one time anyhow. The last thing I want is for my misfortunes to haunt your dreams.

    Updated November 10th, 2011 at 10:24 PM by jim thornton

  15. Thursday, 11/10/11

    by , November 10th, 2011 at 04:40 PM (A comfort swimmer's guide to easy swimming)

    Finally to that point in the taper where I'm starting to feel good and feeling fast. Now if I can just sleep well the next few nights maybe I'll get some good swims this weekend.

    300 swim free & back
    200 kick on back alternating dolphin and flutter by 25's
    6 x 50/1:00 pace - did 1-3 free @36±, 4-6 back at 41±
    4 x 25/40 free
    #1 12.5 fast 12.5 easy
    #2 12.5 easy 12.5 fast
    #3 easy
    #4 fast
    200 easy swim

    4 x 50/2:00 as sprint through turn & breakout then easy back to start
    #1 & 2 fly, #3 back, #4 free

    600 easy swim alternating 100 free/100 back

    Total: 1900 yards
  16. Flexibility

    Today I swam at Riverbank with Rondi. I had intended to get in some basic aerobic work today, but after the first round of our set I decided the water was just too hot for that (it was 84 today). So I switched gears and did some sprint and technique work, which was fun and engaging. Here’s how it went:

    900 lcm warmup (400s, 200k, 200p, 100im)

    500 FR swim
    300 FR pull
    300 kick
    200 IM
    100 back

    4 x 50 build FR
    100 kick w/ fins

    12 x 12-second sprints (+ rest of 50 easy):
    1-4 w/ fins, odds UDK on stomach, evens dolphin on back
    4-8 barefoot, odds UDK on stomach, evens dolphin on back
    9 FR breakout + short sprint w/ fins
    10 BK breakout + short sprint w/ fins
    11 FR breakout + short sprint barefoot
    12 BK breakout + short sprint barefoot
    [used my tempo trainer to time these]

    100 easy

    16 x 50 w/ snorkel, playing with tempo trainer and stroke cadences [increased SR from 1.25 sec. to .90 sec., feeling changes in rotation and kicking rhythm as I went along]

    100 warmdown + play
  17. Thursday, Nov. 10

    by , November 10th, 2011 at 04:12 PM (The FAF AFAP Digest)
    ART, 30 minutes

    Wasn't as psyched as usual about going to ART as I'm still not feeling well. But the timing with heavy weights yesterday was good. He worked on the muscles around my elbows and my back, which was a bit sore from the squats/deadlifts. He used something called an arthur stem along my spine: [nomedia=""]Arthur stem adjustment - YouTube[/nomedia]. We also talked a bit about LED light therapy for athletes, which is very cutting edge.

    -- tired, wore fins

    Warm up:

    600 various

    Main Sets:

    15 x 50 @ :50
    1-5 = free w/paddles
    6-10 = flutter kick w/board
    11-15 = free w/paddles
    50 EZ

    15 x 50
    1-5 = fly/back @ 1:00
    6-10 = dolphin kick w/board @ :50
    11-15 = breast/free @ 1:00
    50 EZ

    15 x 50 @ 1:00
    1-5 = single arm fly
    6-10 = 25 shooter + 25 EZ
    11-15 = single arm fly
    50 EZ

    Mini Speed Set:

    10 x burst 25s @ 1:00
    6 swim, 4 flutter kick w/board

    100 EZ

    Total: 3350


    Not really any better. Doubling up on mucinex, Metagenics cold & flu and echinacea tea. Feeling somewhat better after the swim though. I wanted to do That Guy's IM pyramid set today but IMs seemed too exhausting. Hopefully, I can do some real speed work tomorrow. Need more

    I wore my 2XU compression tights last night for a couple hours. Very different and tighter than the Skins. My legs felt pretty good today as a result despite all the squats & deadlifts.

    20 Most Overrated Supplements:

    Updated November 10th, 2011 at 08:37 PM by The Fortress

    Swim Workouts , ART
  18. Today I Don't Feel Like Doing Anything

    by , November 10th, 2011 at 03:26 PM (Too Neurotic to be Suitably Aquatic)
    My workout today isn't even worth mentioning. I got to the Tarrytown YMCA and felt like dirt. This time change still has me tired out, and my shoulders aren't feeling so great, so I did my warm-up very slowly, and then I did some butterfly drills and backstroke to shake it out.

    So in other news, this is something I keep posted next to my computer. SCY Nationals qualifying times in pen, my PR's in pencil, hopefully to be altered as the season progresses.

    Earlier today, I signed up for a SCM meet at the Nassau County Aquatic Center on Sunday, November 20th. I'm swimming 200 free, 100 fly, 200IM, 50 back, and 200 breast.

    The 200 free is all I really care about. The others are to complete some items on my personal check-off challenge to do each event in each course at least once in this age group. I'm not that worried about the times on this one. I'll save that for NE Champs if I go.

    Tomorrow, I'm hitting the pool hard.
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  19. Woo-Hoo! I Did Today's Workout!

    by , November 10th, 2011 at 12:00 PM (Year Three: The Road Back)
    So, I realize that I've gotten much better at doing workouts as they are written without going to my fins or cutting distance as a matter of routine anymore. That's a good thing. But... there are still days when I actually get through a workout as written (typically with much cajoling from my coach) and am really proud of myself. Today was one of those days!

    Here's what we did:
    400 Warm-Up
    2 x 50 Free on 1:00
    2 x 50 Kick on 1:00
    2 x 50 Pull on 1:00
    2 x 50 Free on 1:00
    8 x 100 Free on 2:00, maintain best average (held 1:19-1:20s)
    1:00 rest
    6 x 100 Free on 1:50, hold best average (held 1:19-1:20s)
    1:00 rest
    4 x 100 Free on 1:40, hold best average (held 1:20-1:22s)
    1:00 rest
    3 x 100 Free on 1:30, hold best average (held 1:22-1:24s)
    1:00 rest
    2 x 100 Free on 1:20, hold best average (did 1:19, 1:24)
    150 Cool-Down
    Total Yards - 3250

    The only change I made to this workout was a shortened cool-down because I had to get back to the house to make sure my kids were up and ready for the bus. I wish the second of the 2 x 100 on 1:20 had been under 1:20, but I was really happy to have made the first one. Had there been another 100 after that second one.... well, I probably would have cut the 100s to 75s. As it was, I was looking for my fins when we got to the 1:20s round, which my coach had "conveniently" moved out of arm's reach. Huh.... I must say, though, that having a coach on deck who believes I'm capable of more than I give myself credit for (while really annoying sometimes) is such a blessing - and I've seen incredible strides in the last few months. Thanks, Coach B. I really appreciate you on deck!

    Enjoy your swims today!
    Swim Workouts
  20. Quick practice

    by , November 10th, 2011 at 11:27 AM (Random Nonsense)
    Had about 40 minutes for this

    Lifetime SCM Solo

    Warm up
    - 500 free
    - 200 kick
    - 200 back
    - 5x50 on :50 descend 1-4 to 35, 5 ez
    Main Set
    -- 2x100 on 1:15 ((13,15),(13,15),(12,14),(11,13))
    -- 50 q-break on 1:30
    Cool down
    - 100 ez kick
    - 100 ez swim

    Today was a better workout although short. Taking pwb's advice, I drank two glasses of wine last night to ramp up my tolerance.