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  1. Thu Sep 16th 2010

    by , September 16th, 2010 at 10:31 AM (Ande's Swimming Blog)
    Thu Sep 16th 2010

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    weigh around 200

    LCM
    Whitney Coached
    6:00 TO 7:30 am
    Austin Mabel Davis pool
    swam with chris, brandon, amy, todd, larry, ritchie, tenielle, ned, & jim,
    dove in around 6:05
    wore brief

    WARM UP
    3 rounds of 200 fr 100 k

    MAIN SET

    20 x 100 fr on 2:15
    4 rounds of
    1 - 3 hold 1500 pace (1:15ish for me)
    4 FAST 7's, 4 on last one
    5 easy

    100 easy
    Categories
    Swim Workouts
  2. Oh my aching lower back

    by , September 16th, 2010 at 07:27 AM (Mixing it up this year)
    Not just my back but the left ankle as well. I am just falling apart. Getting old stinks but it is better than the alternative.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd fast
    500 kick w/fins alt by 100 fly/back
    5x200@3:30 w/fins as 50rt arm/50lt arm/50 kick/50swim #1&2 fly, #3&4 back #5 breast as 100 pull/50kick/50swim
    300 Free pull w/paddles & bouy
    100 Free easy
    2x50 from dive fast breakout everything else easy

    Total 3500 yards
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  3. Wed., Sept. 15

    by , September 15th, 2010 at 10:41 PM (The FAF AFAP Digest)
    Just sitting down for the first time today. With a largish glass of New Zealand SB.

    Made it to Oak Marr this afternoon and did a modified Tall Paul workout. I'm quite ready to get back to some faster speed work next week and take out my toys. I'm renewing my resolve to conquer the dorkel. I am not taking on the tempo trainer.

    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    8 x 50's @ 1:10
    odds = 25 back drill + 25 SDK on back
    evens = 25 back swim + 25 free swim

    1 x 500 cruise free w/fins
    50 EZ

    8 x 50's @ 1:00
    odds = 25 breast pull w/flutter kick + 25 free
    evens = 25 two kicks/1 pull breaststroke + 25 free

    1 x 500 cruiser backstroke kick w/fins
    (managed to miscount and stop at 450, going 5:10)
    50 EZ

    8 x 50's @ 1:10
    odds = 25 right arm fly + 25 left arm fly
    evens = chest press fly

    1 x 500
    50 flutter kick w/board + 50 free, :05 between 100s
    50 EZ

    8 x 25 cruiser free w/overbeat kick, sighting twice per 25

    50 EZ

    Total: 3800

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

    Commentary:

    Feeling a little better in the water now with the muscular pain subsiding.

    The weather for Savageman this weekend is supposed to be amazing, though a bit chilly in the am. I see that I am going to be in a practically all male wave with the 25-29 year old men again. Not my fav; last year drafting seemed difficult as I felt caught in no mans land between the fast guys and the tri swimmers.

    SavageMan 70.0 Triathlon Waves:

    Wave 1: 8:30 AM (day-glo green): Pro, Elite, Clydesdale, Athena, Aquavelo, M55+, All Females
    Wave 2: 8:37 AM (silver): M25-29, M50-54, Relays
    Wave 3: 8:44 AM (red): M30-39
    Wave 4: 8:51 AM (blue): M40-49

    Need to search for the body glide ...
    Categories
    Swim Workouts
  4. 9/15 NIGHT

    I was not really "feeling" it tonight. I did feel good and swam well on the fast swims but took it a little too easy during the moderate swims and had a hard time recovering from that.


    500 MIX UP
    4X50 KICK W/10

    100 FAST @1:20
    2X75 MOD. @1:10
    3X50 DES. 1-3 @50

    300 PULL BREATHE 1/3

    150 FAST @2:00
    2X125 MOD. @1:50
    3X100 DEC. @1:20

    300 PULL BREATHE 1/5

    200 FAST @2:40
    2X175 MOD. @2:30
    3X150 DEC. @2:00

    300 FAST

    200 W/D

    3900

    NOW I HAVE A DATE WITH MY PILLOW!
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  5. 9/15/10 Mix it Up!

    by , September 15th, 2010 at 07:28 PM (The Labours of SwimStud)
    SO I got to the pool around 7am...it was busy but the masters team had just gotten out so I go in. Yes, I know...why am I not swimming with the masters team? Well 5 am is too early and I don't want to sit at work an hour in the morning just because. Also I'll coach Masters on Thursday night and practice with them on Sundays...so I am involved. I am also the only sprinter...the rest are distance junkies.

    Warm Up
    600 FR I must say my free feels fabulous-hope it looks like it.

    200 FR Set
    6 x 200 FR 3:30
    200 EZ
    150 EZ/50 HD
    100/100
    50/150
    200 HD
    200 EZ
    I do enjoy this set and I always feel like I worked hard at the end.

    300 Set
    4 x 200 FR/100 Stroke
    1&2 Strong stroke, 3&4 Weak Stroke 6:30
    Naturally I did Breast and then Back.

    Pace Work

    8 x 50 Black Liners 1:00 50's from the middle of the pool with 2 turns.
    8 x 25 Sprint FR 1:00 walk back.
    I wanted to do these from the blocks but I had lane company and didn't want to have to wait and have the guy inevitably push off as I'm getting ready to dive.

    Cool Down
    400 FR

    I did some weights this afternoon for about 45 minutes. Haven't got back up to heavy levels yet but I'm not rushing it.
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  6. 9/15 Practice

    by , September 15th, 2010 at 12:03 PM (Random Nonsense)
    Warm up
    - 400 swim
    - 200 kick
    - 300 back
    Transition
    - 6x50 catchup/fist
    Main Set
    8x
    - 25 ez on :30
    - 50 build on :50
    - 25 fast (2x :14, 6x :13)
    - 150 back
    Cool Down
    - Chris Stevenson Special

    Each cycle of the main set took a little less than 5:00, but I wasn't paying too much attention to the exact times.

    I synced up with the other fast lanes when they started the main set, and this is when my time dropped from 14 to 13. Coincidence?

    Turnover speed was a problem this morning. Since the battery died in my tempotrainer, I will need to buy a new one if I want to use that to help work on this problem.

    If I can swim a 23 mid, I should be able to swim 12s from a push, right?

    It didn't feel like much got accomplished this morning, 8x25s isn't much, but I do feel a little tight in the chest and arms, so it must have been a decent 200s of work.

    This was way over on the sprint side of the spectrum from where I normally train. I hope it was a good use of time.
    Categories
    Swim Workouts
  7. Wed Sep 15th

    by , September 15th, 2010 at 11:53 AM (Ande's Swimming Blog)
    Wed Sep 15th

    did not swim today, Sat or Sun

    trained Mon arrived at 7:00
    did a bit

    trained tue arrived 6:30 ish
    4 x 200

    4 x 50

    3 x 200

    4 x 50

    2 x 200

    4 x 50

    200 IM fast
    did it fl br bk fr to avoid bk beside the wall

    100 easy
    Categories
    Swim Workouts
  8. Started too early this morning

    by , September 15th, 2010 at 07:22 AM (Mixing it up this year)
    Had a system downtime at 4am and had everything back up by 4:40 but this caused me to be a little on the late side today. Still got in a good workout though.

    Still have the stiff left ankle and sore lower back to deal with but hopefully the fly skull drill will do what it was thrown in to do, Loosen my back muscles! Plus it can't hurt I am swimming 200 fly this weekend.

    The lineup for my meet is 400 IM, 200 Free, 200Fly, 500 Free, 200 Back, 200 Breast and 2 relays with the kids in the 15+age group.

    10x100@1:45 Free
    500 Free w/fins every 3rd lap fast
    10x50@1:00 Fly skull drill w/fins
    6x200@3:00 Free w/paddles & bouy nice and loose went 2:45, 2:39, 2:42, 2:35, 2:37, 2:34
    300 Free easy

    Total 3500 yards

    Updated September 15th, 2010 at 07:31 AM by Donna

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  9. Tuesday, Sept. 14

    by , September 14th, 2010 at 10:12 PM (The FAF AFAP Digest)
    Had a beastly day. :/

    However, at around 8:00 tonight, I finally got out to the only pool open around: my gym pool. It was actually quite lovely. The air was cool, the water was cool, and it was pitch black with the lights flickering on the water. When I was SDK-ing on my back, I could see my reflection on the water's surface.

    Had my own lane and did the following quick swim:

    Swim/SCM/Solo:

    Warm up:

    5 x

    100 swim, 50 kick

    Aerobic Sets:

    2 x (5 x 100) @ :15-20 RI
    3 x free, 1 x kick, 1 x stroke

    10 x 50 @ 1:00
    odds = evil w/fins
    evens = back w/fins

    50 EZ

    10 x 25 UW shooters w/fins
    odds = back
    evens = belly

    8 x 50 fly drill

    50 EZ

    Total: 3000 meters

    10 minutes hottub/steam

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

    Commentary:



    Felt much better after a swim. There is nothing like exercise to relieve stress! Had one funny Jimslie moment. My left shoulder was bothering me somewhat during my swim, and the omnipresent and reflexive shoulder paranoia emerged. Then, I realized it was just soreness from the flu shot I had this afternoon. lol

    This pool is only 3-4 feet deep, so I was unable to take the Geekity 10 second vertical kick challenge. But very soon!

    I am having some lab work tomorrow, so I am very grudgingly going off to fast now. No flamin' cheetos or chips for me tonight.
    Categories
    Swim Workouts
  10. No Mr. Bond. I expect you to DIEt.

    by , September 14th, 2010 at 03:59 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Last night, when Rafael Nadal won the US Open against Novak Djokovic, I had an overwhelming sense of deja vu.

    Not only had I seen this movie before, I had lived it.




    Lithely muscular Spanish tennis sensation, Jim Thornton, I mean Rafael Nadal, reminds me of exactly how I once looked during the Golden Boy phase of my life, which lasted from September, 1952 till late July, 2010. Throughout this period, I was frequently asked by admiring female fans, "Jim, could you please slow down just for a second to talk to us?"

    To which I invariably had to reply, "I would love to, girls! But I can't! I am just too magnificent in motion."


    Over the past number of days, maybe weeks, possibly months, however, things have ever so slightly changed.

    At first, it was extremely subtle: the merest hint of a zaftig quality filling out my musculature, a softening of definition that lent to my physique a Muhammad Ali-like quality (as opposed to the more musclebound body type of, say, Ken Norton,) This, I told myself at first, is not necessarily a bad thing.



    Muscle definition is not the same as muscle effectiveness. If anything, a tiny bit of leavening fat appears to be an advantage in many sports.

    But zaftig, alas, was not content with staying zaftig.

    About a month ago, I graduated to what in girls dress sizes was once called "chubby" and in boys coveralls "husky."

    From chubby-husky, the fat tide rolled me on onwards--like a sickeningly rich mound of sticky bun dough over a bed of grated pecans and granulated sugar--towards pudgy, then chunky, then corpulent, before really picking up momentum and steam rolling me into the ranks of the porcine, the blimpish, the abdominally abominable, and the "constantly mistaken for Fatty Arbuckle" realm.

    For weeks now, I have sensed if not completely conceded that the only thing Rafa and I currently have in common are our magnificently unbridled stallion-like Spanish passion and indominatability!

    For Rafa in his current body, such qualities are a magnet for girly action.

    For me in my current body, they are a virtual guarantee of restraining orders.

    Still, knowing you are fat, and accepting same, are two different matters.

    Just as I only accepted that I was bald in late 2009 (before then, I would have told you I was balding, not bald), so did full gut-level acknowledgment of my grotesque body weight problem require a bit more proof to sink in.



    Of all the recent epiphanies about my weight gain--the appearance of an old man gut cleavage line, for instance, and the tipping of the scale close to 190 lb. for the first time since my 'grossest fathood' 1976 weekend of engorgement and water drinking record attempt--the one thing that finally convinced me something was very, very wrong was the sudden appearance--just yesterday-- of double chins under my manatee-like moobs.

    In the wake of this epiphany, the idea of doing something to lose weight finally took hold in me, and I posted the concept on Facebook.

    James Scott Thornton Having recently noted that I have 1) old man gut cleavage, and 2) a double chin of sorts under both of my pecs (oh, who am I fooling? my breasts), I am about to begin work on DIEt: an Inhaler Attempts to Redefine Himself. This should generate some peepers.

    This, in turn, prompted a lively exchange from some of our frequent and beloved fellow forumites.

    A sample of their replies:

    Leslie Livingston can't wait for this!

    Paul Wolf Let me know how it goes

    Leslie Livingston Do you have a plan of attack?

    Kirsten Thompson Will be following this closely as I have breasts too

    James Scott Thornton I doubt yours have double chins where bacteria can hide and putrefy, making one wonder if something has died outside his house, and then later making one wonder if something has died inside the library, and then later making one wonder if something has died by the Jacuzzi at the YMCA, before at last one realizes that the stench of death he smells is not external but internal, portable, and ineradicable.

    This I doubt is the case with your breasts.

    I could be wrong though.

    Amanda Hunt nipples standing at attention with anticipation here.

    Please indulge one more Facebook-purloined, on-topic, digression, this one posted by none other than Eney Jones, a non-chubby swimming legend who can't beat me in the 50 or 100 despite her best attempts to do so.

    Yesterday, Eney posted a link to a TED talk (eye-opening, often paradigm-shifting speeches given by various experts on different scientific topics). This particular TED talk was on the dangers of announcing your intentions and goals before you achieve them--

    TED Talks: After hitting on a brilliant new life plan, our first instinct is to tell someone, but Derek Sivers says it's better to keep goals secret. He presents research stretching as far back as the 1920s to show why people who talk about their ambitions may be less likely to achieve them.


    For more on this, I refer you to http://www.ted.com/talks/derek_siver..._yourself.html

    Of course, experts on the other side of the equation have suggested that when it comes to things like exercise programs and weight loss regimens, it can be helpful to tell your friends what you plan to do so they can support your efforts and hold you accountable.

    Who knows which approach is more viable?

    At the risk of dooming myself to failure at the outset, I will nevertheless tell you readers exactly how I intend to recapture my Rafael Nadal-like Golden Boy magnificence.

    To wit, here is what I have achieved so far and what I intend to continue to do well at least until Thursday if necessary.

    Step 1. Acknowledge you have a problem.

    Check!


    Step 2. Lose weight by Method A. Now I know there are no shortage of strategies for losing weight, from forced vomiting to amputation of less important body appendages. I plan to start with Method A, which--I'll be frank, has not always worked that well on a general population level. Still, Method A is probably the simplest weight loss strategy that doesn't involve a finger or a knife. All one must do: Stop eating.

    Semi-check!
    I stopped eating this morning after breakfast, and I plan to continue to stop eating until I pass out, at which case, continued attempts to stop eating should become relatively easy until I am revived.

    Step 3. With luck, there will be no need for a Step 3, and I will be back to a healthy weight later this afternoon or by early evening. However, should Method A fail to provide the intended pound shedding necessary, or I fail to adhere to Method A long term enough, then I will without hesitation move on to Step 3. Look for and implement Method B. (I wish I had thought this out a little better in advance. The Steps and the Methods are off by one numeral-digit--Step 2, Method A; Step 3, Method B; Step 17, Method P, and so forth. Oh, well. Nobody ever said weight loss was easy.)

    Check to come only if needed. As already indicated, I hope we will not need to move to Step 3, Method B. I just walked--somewhat dizzily--to the scale for a late afternoon weigh-in. Since not eating anything post-breakfast, I have gained a mere 2 lb., indicating that the rate of fathood ascent appears to be slowing.

    I will keep you posted until I slip into a hypoglycemic coma (one reason many doctors do not recommend Method A for longer than several hours at a time).



    Updated September 14th, 2010 at 04:09 PM by jim thornton

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  11. Sarasota Y Sharks Masters 5:30 AM Workout -09/21/10

    by , September 14th, 2010 at 02:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    Three times through.
    Round 1 interval left, rounds 2/3 right.

    1 X 200 kick 4:15
    2 X 100 kick 2:10
    4 X 50 kick descend 1:05

    1 X 200 IM 3:30
    2 X 100 choice stroke 2:00
    Three times through.

    10 X 100 2;00
    #3-6-9:fast
    #10 is easy

    8 X 25 sprint :45

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -09/20/10

    by , September 14th, 2010 at 02:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20
    3 X 100 1:40
    2 X 100 kick 2:10
    4 X 50 kick 1:10
    4 X 50 kick 1:00
    3 X 100 1:30
    1 X 200 fast

    1 X 150 2:15
    2 X 150 2:20
    3 X 150 2:25
    3 X 150 2:05
    2 X 150 2:00
    1 X 150 fast

    12 X 50 1:05
    Choice.
    Odd: easy
    even: fast

    1 X 800 Pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -09/17/10

    by , September 14th, 2010 at 02:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    4 X 75 1:20 1:10
    Two times. Round 1 left, round 2 right.

    4 X 100 free
    1 X 100 easy 2:00
    Three times.
    Round 1 intervals 1:30
    Round 2: 1:25
    Round 3: 1:15 or 1:20

    2 X 150 kick 3:15
    8 X 50 kick 4 on 1:00 4 on :55

    1 X 200 stroke/free by 50 3:30
    2 X 100 2:10
    4 X 50 1:00
    Twice through. Short break between rounds.
    Round 1: back
    Round 2: breast

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -09/16/10

    by , September 14th, 2010 at 02:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I'll be at the Aquatics convention for a few days so I will post some workouts through the 21st.

    SCY
    WARM UP:
    6 X 50 :50 :45
    5 X 100 1;40 1:30
    Twice through. round 1 intervals left, round 2 right.

    4 X 100 kick 2:10
    6 X 50 kick 1:10
    8 X 25 sprint kick :40

    2 X 100 moderate 1:45
    1 X 50 @ 100% 1:00
    1 X 100 easy 2:00
    4 X 25 sprint :30
    Three times through, short break between rounds.
    All choice.

    4 X 250 3:30
    Pull.
    #1 moderate, descend 2-3-4

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -09/15/10

    by , September 14th, 2010 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 :50 :45
    Three rounds. Round 1 intervals left, rounds 2/3 right.

    3 X 100 kick 2:15
    6 X 50 kick 1:00
    Descend 50's 1-3/4-6

    1 X 100 easy 2:00
    3 X 50 fast 1:15
    Four times through, all choice.

    1 X 150 2:30 or 2:45
    1 X 200 2:30 or 2:45
    Four times through.

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  16. I was there

    by , September 14th, 2010 at 08:09 AM (Mixing it up this year)
    This was just a show up and swim day. No real motivation today. Swimming to swim.

    2x[4x100@1:45 Free
    ....[200@3:30 Free
    500 free kick w/fins alt rt side/lt side
    500 Free kick w/fins build thru the 500
    2x[4x100@1:30 Free w/paddles & bouy
    ....[200@:3:30 Back w/paddles & bouy
    200 Free Easy

    Total 3600 yards

    Updated September 15th, 2010 at 07:25 AM by Donna

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  17. Monday, Sept. 13

    by , September 13th, 2010 at 10:14 PM (The FAF AFAP Digest)
    I think this is the first time I've really sat down all day ... hoping to survive this excruciatingly busy week. All kids activities and sports are now in high gear.

    Took my wrecked body to Oak Marr late this am for a slow aerobic swim, which I rationalized by remembering that Rich Abrahams says this is good for us 1x week. Did the following, (although I went so slow I'm having trouble remembering exactly what I did):

    Swim/SCY/Solo:

    Warm up:

    600 various

    Aerobic Sets:

    5 x (3 x 50) @ :15 RI
    1 = free
    2 = kick
    3 = stroke

    5 x 100 @ 1:50, done as:
    25 (10 UW belly SDKs + cruise to wall) + 50 breast w/long pullouts + 25 free w/long streamlines
    (got this idea from Speedo's blog)

    5 x 100 free w/overkick @ 1:50

    50 EZ

    8 x 100 w/fins @ :20 RI
    odds = smooth free (can't really remember though)
    evens = 50 flutter kick w/board + 50 free

    8 x 25 easy free, sighting 2x per 25

    Total: 3400

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

    Commentary:

    Still feeling sore from overdoing the drylands on Saturday. But, thank Zeus, I got in for a deep tissue massage today b/c there was a cancellation. So now I figure I may feel decent by Thursday or so. This is my relative rest week, so I will attempt to keep yardage up, but intensity down. No drylands until after the event on Sunday.

    I'm feeling a bit of a hot mess after having to give up being Aunty Histamine and still sleeping like crap. I am attempting to partially remedy the latter with Silenor, a new sleep maintenance aid for which Jimslie is already up in arms about the marketing strategy. After I am tested for food allergies tomorrow afternoon, no one will be able to wrest my allegy meds from my hands.

    I haven't looked at the Savageman details yet. But, according to my running relay mate, whom I chatted with at our girls' first swim practice tonight, I'm in wave 2 again with the 25-29 year old guys. Woohoo! No matter what, I am starting off more slowly this time. I may still want to crawl out at 500 yards, but perhaps I won't be in complete lactic acid shock. Patrick has me concerned about needing swim booties now. I should probably check the temp at Deep Creek.

    I have been ridiculously obsessing about FortSon's senior ad for the yearbook. I had no idea this was such a big deal. Since I refuse to say something prosaic like "we're so (or so very very) proud of you," I have to come up with something better. I scoured The Perfect Mile for some good quotes, and may have a couple. I have found an appropriately humiliating baby picture and other good sports shots. Now I can turn my attention to obsessing over something actually important like having FortSon finalize his list of colleges and figure out where he wants to use his early decision. What fun, no? And then, of course, there's shopping for the perfect Homecoming dress coming soon.

    Updated September 14th, 2010 at 09:54 AM by The Fortress

    Categories
    Swim Workouts
  18. I watched the ceiling a lot this morning

    This morning I went to the early AGUA workout. Hereís how it went:

    600 scy warmup

    6 x 125 (75 K, 50 D), odds short-axis, evens long-axis

    600 swim, doing 1 UDK off each wall on 1st 100, 2 on 2nd 200, etc [I did this all BK and started at 2 UDKs and worked up to 7.]

    4 x 400 swim @ 7:30: 1st = FR; 2nd = 100 FR / 200 BK / 100 FR; 3rd = BK; 4th = long-axis choice [BK for me]

    100 warmdown

    I did so much backstroke partly because I was leading a slower lane, and didnít want to lap anybody, and partly because I just like it. It was a very calm and meditative workout, which was what I needed this morning.

    Over the weekend I had been battling a cold. I was disappointed on Sunday not to be able to go out to Brighton Beach to swim, but I felt really lousy and knew I wasnít up to both swimming out there and enduring an hour subway ride each way in my achy sniffly state. I am concerned about getting in some OW swimming before I go down to Florida at the end of this week, as the water here is rapidly getting colder and my goal is to keep myself acclimatized to the ocean temps until the race I have signed up for on 11/6.

    I am also toying with the idea of doing the Little Red Lighthouse Swim in the Hudson on 9/25. Pros: Itís very close by, it will give me some experience swimming in cooler water, lots of my friends will be doing it, and I walk along that stretch of water a lot and know the landmarks, so it would be neat to swim there. Cons: Mostly the race lengthóitís nearly 6 miles. There is current assist, but itís hard to know how much until race day. In 2008 folks at about my speed in other OW events finished the race in the 1:12-1:15 range; last year those same swimmersí times were in the low 2-hour range. It makes me a little nervous to sign up for a race with no idea how long Iíll be swimming, especially when no food or drink stations are available mid-swim. The longest OW race Iíve swum to date is 5 miles (Lake Minnetonka); the longest Iíve been happy swimming 5K.

    The deadline for signing up for LRL is 9/23. Since Iíve already passed the early deadlines when entry fees are cheaper, I figure I might as well wait until closer in to decide for sureóthat way I can factor the weather into the equation as well as all these other concerns.

    I did take advantage of the downtime on Sunday to decorate my new Speedo paddles. Several AGUA swimmers have these, so I didnít want to take mine to the pool until I personalized them. Hereís how they look now:




    (Polka dots require very little skill to draw!)

    When I first started decorating my pool toys back in the mid-90s, it was hard to find waterproof pens that would show up easily on dark rubber fins. I finally happened upon the Uni-Paint brand at an art supply store, and have been using them ever since. Hereís some of my past Uni-Paint projects:







    When I went to the store today replenish my supply, I found out that they no longer carry the brand. It has been replaced with 2 linesóSharpie paint pens, and a brand called ďZig Painty.Ē I bought a couple of each (they both have more colors than the Uni-Paint brand ever did), and will report back on them as soon as I test them out. Itís good to know that there are enough swimmers out there drawing pictures on their fins to make oil-based paint pens go mainstream!
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  19. Monday Swim

    by , September 13th, 2010 at 07:14 PM (Adventures in Swimming)
    Swam with the Sharks (SCY)
    Coach Alex

    200 SKPS

    8 x 75 IM Rotate :15 or so Rest

    8 x 100 on a interval that will only give
    you 5 secs rest on a good hard pace.

    We did them on 1:20 Lane next to us did them
    on 1:15 (Ouch)

    8 x 50

    Odd Kick, Even drill/Swim :10r

    4 x 200 We only had time for 2 (Yeah!!)
    I tried for a 2:40 on the 1st one I did 2:39
    I tried for anything faster than that on #2 and went 2:30
    Warm Down

    I was a little tired after that workout for breakfast.
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  20. 9/13 Practice

    by , September 13th, 2010 at 04:23 PM (Random Nonsense)
    Warm up
    - 300 swim
    - 300 kick
    - 300 back
    Transition
    - 3x100 drill swim
    Main Set (1:30 base)
    - 3x100 kick
    - 300 free (3:42)
    - 3x100 back
    - 3x100 free (1:07, 1:05, 1:01)
    - 300 back
    - 3x100 kick
    Cool Down
    - 300 ez

    At the beginning of practice felt like it might be another brown bag practice. The frees were good, but not great, and I dodged embarrassment.

    Not every practice can be great, but only practicing 3x/week, I think every practice can be at least good. This practice would be at the low end of good.
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