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  1. Pants on the ground! 1/18/10

    by , January 18th, 2010 at 08:14 PM (The Labours of SwimStud)
    Nothing to do with my swim really...just a good blog title to annoy Paul Smith

    This is a Jacki Hirsty workout. I found it in my stack and took another tour.

    Warm
    300 Swim with Snorkel

    Set 1
    200 Pull 3:30
    150 Kick 3:30
    100 Swim Build

    Set 2
    6 x 75 1:15
    1 x 50 recovery
    4 x 75 1:10 Faster (10 rest)
    1 x 50 recovery
    2 x 75 1:05 Very Fast (5 rest)
    1 x 50 recovery
    4 x 75 1:10 Faster (10 rest)
    1 x 50 recovery
    6 x 75 1:15

    I used a 1:30 recovery time on the 50's

    Set 3
    6 x 100 Pull
    6 x 50 Kick
    6 x 25 EZ-Hard by 25

    Cool
    4 x 50

    It was a good swim, I came down with another cold on Saturday. Added to that is a glorious case of urticaria likely from a reaction to cold medicines...I have a beautiful picture of it on Facebook. Neither of these maladies prevented me from getting my yards in though...so I feel proud of myself for "batting on" (that's a cricket term for the unenlightened).

    After this I did my usual weights routine. I was a little off of the pace from Friday but I'm obviously run down.

    Had my usual accelerade during swim-time and Muscle Milk for the recovery.

    Updated January 18th, 2010 at 09:13 PM by SwimStud

    Categories
    Uncategorized
  2. Sunday Recap and Monday workout

    by , January 18th, 2010 at 07:52 PM (Mixing it up this year)
    Sunday's meet was no different than Saturday. The 100 Back actually was the best event with a time of 1:18.74, then came the 50 Free in 29.19 way off. Finished up with the 1000 Free, I have to admit I was not in the mood to swim it so I just kept is long and loose and finished in 13:16.37. Total yardage 2500 yards.

    Today I went to the Y to swim and they had issues with the chemicals. I could tell after the warmup that the bromaline levels were excesively high. I made a comment to the guard and she said "How do you know?" I told her when you swim as much as I do you learn these things. By the time I cam back this afternoon to coach the kids they had closed the pool.

    Here is what I got done:
    1000 as 200 swim/pull/swim/kick/swim
    500 free kick w/fins every 3rd fast
    5x100@2:00 Fly drill/kick w/fins as 25 skull, 25 under water recovery, 50 kick on back
    20x50@1:00 IM order w/fins
    5x100@1:30 free w/paddles & bouy went 1:20, 1:20, 1:18, 1:19, 1:18
    500 free every 3rd 25 drill of non free stroke

    Total 4000 yards
    Categories
    Uncategorized
  3. Drylands, Monday, Jan. 18

    by , January 18th, 2010 at 05:45 PM (The FAF AFAP Digest)
    Drylands:

    5 minute warm up on evil stairmaster machine

    squat swings, 25 x 2 x 15
    Russian twists on incline bench w/25 lb plate, 2 x 25
    deadlift, 95 x 2 x 15
    goblet squats, 55 x 2 x 15
    squat swings w/20 lb kettleball, 2 x 25
    back extensions w/25 lb plate, 2 x 15
    standing lat pulldown, 70 x 2 x 10 (this machine seemed ridiculously harder than the machine at my gym)
    rear delt fly, 50 x 2 x 15
    hip hinges w/ 15 lb DBs, 2 x 15
    push ups, 1x 25 (forgot other set; FortSon was rushing me)
    hanging knee ups, 1x 15 (forgot other set)
    external and internal rotators, 10 x 2 x 15, each arm

    10 minutes stretching

    --------------------------------------------

    Commentary:

    I wanted to do aerobic work today as well, but it didn't fit into the schedule. I should be able to work out a lot the next couple days with my youngest still out of town.

    Had a fabulous dinner with my swim friends last night. . FlyQueen picked a great Mexican spot. I can't wait to see them and everyone else in Atlanta. I've heard a rumor that tech suits may well be legal through the SCY season. I think that would be fair and fun. I've been too busy to properly mourn the loss of tech suits. But it would be nice to finish out the season in them.

    I'm blogging from the airport about to fly home (Please forgive typos). Very easy trip, logistics wise, for mid-January.

    On a funny note, my sister is now in posession of a set of P90X videos she got from a patient. She's about to try them. (She's very fit, so should be able to do them fairly easily.) I just found it funny that all of us siblings got them indepenently.

    Added note: On the red head front, I've definitely had some major fading, but I think that would have happened whether or not I was swimming. It simply takes awhile for the color to stick, and the first week is the worst. It'll be interesting to assess again in 4 months or so. I'm going in again on Tuesday for the second ginger transformation.

    Updated January 31st, 2010 at 05:07 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  4. Conquest of Happiness through Swim Math

    by , January 18th, 2010 at 03:59 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    "The time you enjoy wasting is not wasted time."

    "There is much pleasure to be gained from useless knowledge."

    "One of the symptoms of an approaching nervous breakdown is the belief that one's work is terribly important."

    Bertrand Russell
    British author, mathematician, & philosopher (1872 - 1970)


    The great mathematician-philosopher Bertrand Russell said a good many wise things, very few of which I have read. However, a friend in college once told me that in his famous book, The Conquest of Happiness, Bertrand argued that the key to contentment, even joy in life, is to lose oneself in the search for solutions to arcane mathematical formulae.



    Bertrand Russell conquering happiness--or possibly doing his famous imitation of a pileated woodpecker


    It is hard to be neurotic, in other words, about X (money, health, the future, the smell of your breath, the absence of good television shows tonight) when the entirety of your brain is focused instead on trying to come up with an elegant solution to the Four Color Map Theory, Fermat's Last Theorem, or some other recondite test of math.

    At the risk of jumping around a bit, and losing the non-mathematically inclined swim reader too prematurely here, I do not propose to accost my dear readers with anything complicated here.

    I was a middling math student myself, scoring only 782 on the math S.A.T.s back in the day, a full 18 points off flawlessness. If you are like me in such ineptitude, I definitely sympathize. There is much about the mathematical world that is simply beyond us.

    For example, Karl Friedrich Gauss could think in 17 dimensions and found formulae like this child's play:


    I have trouble thinking in as few as seven dimensions, and though I agree with Karl Friedrich that the above formula is playful, I only truly began to have fun with it after puberty.



    Karl Friedrich Gauss wool-gathering in the 13th dimension


    But enough.

    No, what I propose here is relatively simple stuff that any swimmer can apply. Much of it has already been covered in the forum threads, but for the sake of coherence and one-stop shopping, I will collate some of it here. Moreover, I will do so through concrete examples.

    But first, a break in the verbiage for some photographic distraction.



    Your narrator half-in and half-out of his B70 following completion of the 1-Hour Swim yesterday. This half-in/half-out suit status serves as a metaphor for the state of limbo that now characterizes speed suit legality for the remainder of the USMS SCY season. Add to this the topsy-turvy configuration in space of your narrator, and it's hard to imagine a better photographic emblem for Master's Swimming in Flux and Dubious Health.


    Okay, enough messing around. My vlog today, I see, is growing lengthy, and there is no doubt that what I am doing here is very, very important work!

    So without further preamble, let's get into it, shall we?

    Proposed mathematical proof: Based on the 1-Hour swim where Bill clearly beat Jim, I intend to show that Jim is better at swimming than Bill.

    Step 1. Data gathering

    Here are the results of yesterday's hour swim at Carnegie Mellon University. My best friend Bill completed 5037.5 yards. I (the "Jim" referred to throughout subsequent proofing) completed 4850 yards.



    Bill's time sheet above





    Jim's time sheet above


    Step 2. Data standardizing whack No. 1

    Numbers clearly have very little meaning by themselves. They need to be placed in meaningful context relative to other numbers. Of all the very important aspects of my critical work, let us not lose sight of how absolutely key this is. Numbers have meaning only in so far as meaning is assigned to them by a knowledgeable mathematician such as myself who has special insights that normal people don't!

    By use of a simple time-distance calculator that Bill himself designed on Excel, and which I would gladly post here for uploading by interested parties if I knew how to post it, Bill's 5037.25 yards in 60 minutes translates into a 100 yard pace of 1:11:47.

    My own 4850 yards in 60 minutes (actually, it was 59 minutes, 55 seconds, but I will not factor the unused 5 seconds into my analysis here) translates into a 100 yard pace of 1:14.23.

    Results after step 1:

    Bill's 100 pace = 1:11.47

    Jim's 100 pace = 1:14. 23


    Step 3. Age establishment

    At this point, we move to a crucial next step: age adjustment. To be fair, I shall slice, dice, and generally Cuisinart the data as evenhandedly as I can, applying not one, not two, but three separate additional formulae to our respective paces.

    To establish our ages (Bill 39; Jim 57), I do not expect you to take my word for it. I could be lying about how impossibly young Bill is. Or I could be lying about how ridiculously close to the limits of the human life span I am. Or I could be lying about both things.

    But I am not.

    You can find Bill's Top 10 listings here, where they clearly show he is 39:
    http://www.usms.org/comp/tt/toptenin...wimmerID=01JGP

    And you can find Jim's here, which just as clearly show that I am 57: http://www.usms.org/comp/tt/toptenin...wimmerID=01JFR

    Results after step 2:

    Bill's prime of life age: 39

    Jim's "why is he not using a walker" decrepitude: 57



    Step 4. Age adjustment

    A) the American and Finnish formulae can be found here: http://n3times.com/swimtimes/

    I will do it "both ways" here: with Bill as the reference swimmer, then with me as the reference swimmer.

    Bill's 39-year-old 1:11.47 100 yard freestyle (Finnish formula in parentheses) "aged" up to Jim's 57:

    39 1:11.47 ( 1:11.47) 40 1:11.68 ( 1:11.82) 41 1:11.91 ( 1:12.19) 42 1:12.16 ( 1:12.57) 43 1:12.42 ( 1:12.97) 44 1:12.71 ( 1:13.38) 45 1:13.01 ( 1:13.81) 46 1:13.34 ( 1:14.26) 47 1:13.68 ( 1:14.72) 48 1:14.06 ( 1:15.21) 49 1:14.46 ( 1:15.71) 50 1:14.89 ( 1:16.24) 51 1:15.35 ( 1:16.78) 52 1:15.85 ( 1:17.35) 53 1:16.38 ( 1:17.95) 54 1:16.95 ( 1:18.57) 55 1:17.56 ( 1:19.22) 56 1:18.22 ( 1:19.90) 57 1:18.92 ( 1:20.60)

    Jim's 57-year-old 1:14.23 100 yard freestyle (Finnish formula in parentheses) "youngered" down to Bill's 39:

    39 1:07.22 ( 1:05.82) 40 1:07.42 ( 1:06.14) 41 1:07.64 ( 1:06.48) 42 1:07.87 ( 1:06.83) 43 1:08.12 ( 1:07.20) 44 1:08.39 ( 1:07.58) 45 1:08.67 ( 1:07.97) 46 1:08.98 ( 1:08.38) 47 1:09.31 ( 1:08.81) 48 1:09.66 ( 1:09.26) 49 1:10.04 ( 1:09.72) 50 1:10.44 ( 1:10.21) 51 1:10.88 ( 1:10.71) 52 1:11.34 ( 1:11.24) 53 1:11.84 ( 1:11.79) 54 1:12.38 ( 1:12.36) 55 1:12.95 ( 1:12.96) 56 1:13.57 ( 1:13.58) 57 1:14.23 ( 1:14.23)

    Results: of Step 3 (A):

    If Bill's pace remains the same, for us to have done "equivalent" swims, Jim's pace should have been 1:18.92 (American formula) or 1:20.60 (Finnish formula.)

    If Jim's pace remains the same, for us to have done "equivalent" swims, Bill's pace should have been 1:07.22 (American formula) or 1:05.82 (Finnish formula.)


    B) the Chris Stevenson LMSC of Virginia Rating Calculator can be found here:

    http://www.vaswim.org/cgi-bin/rcalc.cgi

    Note: both our times are horrible for actual 100s, so I took the fastest continuous and easily extractable 1650 (the longest distance Chris's calculator rates) that I could find in our respective 1-hour swims.

    Bill said he felt fastest in the middle, so I am measuring his 1650 from the 2000 (24:37) to 3650 yard (43:56) marks, during which he did a 19:19.

    My fastest 1650 was probably the final one, i.e. from 3200 (40:01) to 4850 (59:55), during which I did a 19:54.

    Let us now enter the respective times and ages, shall we, and see what the calculator expectorates?

    Bill's 39 year old extracted 1650 time of 19:19 earns a rating of: 83.4

    Jim's 57 year old
    extracted 1650 time of19:54 earns a rating of: 87.1


    Step 5. Conclusion

    Q.E.D.

    Jim is better than Bill

    Step 6. Even Bigger Conclusion

    Bertrand Russell was right. During the past half hour, during which I have thrown myself fully into this complex mathematical proof, I have not been neurotic for even a second. For 30 minutes, at least, I have indeed conquered happiness.

    Send me you age and time for any event, and provided it passes my initial screening, I may well be able to prove mathematically that I am better than you, too, in the process conquering even more happiness and eschewing (if this is the right word) even more neuroticism.

    --Coming soon: The Kristilynn Asymptote Exposed

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  5. Mon Jan 18th, 2010 MEET 100 bk

    by , January 18th, 2010 at 02:22 PM (Ande's Swimming Blog)
    Mon Jan 18th, 2010


    PRACTICE & Meet

    whitney coached
    scy main pool
    6 - 7:30
    swam with tyler, todd, amy, paul, max larry, Marcio, Nate, mary & Meghan
    dove in 6:10ish

    wore leg skins to take it easy

    warm up
    250

    main set

    50 fast SDK
    went 24

    100 easy

    100 fr fast
    went 52

    200 easy

    200 fr fast
    went 1:56

    400 easy

    assigned 800
    did 8 x 50 with 5 or more SDKs

    assigned 600
    did 6 x 50 with 6 SDKs

    assigned 400
    did 4 x 50 with 6 sdks

    assigned 200
    did 2 x 50 with 6 sdks

    100 easy


    MEET

    2010 ST TXLA New Years Classic


    Meet Results


    entered in the 200 fr & 100 bk
    skipped the 200 fr to focus on the 100 bk

    100 bk
    went 55.35
    26.81 28.54
    made finals, didn't scratch, plan to it again tonight

    Updated January 18th, 2010 at 03:40 PM by ande

    Categories
    Swim Workouts , USA-S Swim Meets / Events
  6. Monday, 1/18/10

    by , January 18th, 2010 at 02:20 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    100 swim free
    200 kick choice
    300 IM drill
    400 pull breathe 3/5 by 50

    Do the following straight through freestyle (no rest in between items)
    swim 2 x 200 free on 3:00, make the interval
    swim 3 x 100 descend on 1:35
    swim 4 x 50 (evens fast) on :50
    swim 4 x 25 all out on :40

    400 kick choice smooth (fins/board optional)
    (did with zoomers, did 2x 100 fly, 100 free, 1st w/board, 2nd on back)
    pull 4 x 75 on 1:25 descend 1-4
    swim 12 x 25 choice on 30 in sets of 4:
    1. 15m underwater, swim to wall
    2. build
    3. easy
    4. FAST
    (did 1st time free, 2nd back, 3rd fly)

    did 100 of sculling to cool

    Total: 3100 yards
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  7. Let The Music Play On

    by , January 17th, 2010 at 10:08 PM (Meet Director's Path to Tranquility)
    “Music produces a kind of pleasure which human nature cannot do without”
    -Confucius

    It has been a busy weekend processing entries and planning for the meet. Tropical themed music is played during warmups and during the break in the middle of the meet. Trying to keep the meet fresh, new music is substituted in and out of our play list each year. There are the annual standards (Margaritaville, Limbo Rock, Jump In The Line), but there are always a few new ones thrown in. Because the song list is now large, we can retire a tune and bring it back in a few years so the play list always changes.

    This year, the new ones include Wipeout (surfing tune), Under The Sea (Little Mermaid), Luna Barranquillera (Columbian salsa), and the Macerena. I had to edit the last one down - my brain can only listen to about 2 minutes of it.

    The play list is not just thrown together. No, no, no! It is carefully assembled with thought and tested like a fine cabernet. The warmups begin slowly as swimmers are entering the pool, stretching, and getting their bearings. Reggae, and melodic Hawaiian tunes start out from the sound system to tease the palate. As warmups progress, the noise level increases, and sprint lanes are started, the rocking calypso and latin rhythms are belted out. Later the pool begins to clear and swimmers begin settling in - the mellow steel drum tunes then drift through the air. The playlist for this year is now set. I've always wanted to be a DJ.

    Problem entries to date:
    • With the online USMS registration, there have been no outdated registration cards submitted to date. However, three entries did arrive without registration cards. Emails were sent to all. The first swimmer eventually sent in a copy of her card, but unfortunately, it arrived after the 500 free that she entered was filled. I told her she would be placed on standby - if one of the Florida swimmers on hold (who entered the 500) decides not to come, she's in.
    • The second swimmer said she was registered, but had not yet received her card. I pointed her to the USMS web site to download a copy last week. Nothing yet - I think she just pulled an excuse out of . . .
    • The third was a bit of a problem. The guy sent the payment receipt for his registration attached to his entry. After contacting him by email, he said he would send me the card. Minutes later, I received yet another copy of his payment receipt. I wrote back explaining that the payment receipt does not indicate his team, age, USMS number, and is not his card. I attached a copy of my card as a sample. No reply to date.

    The baseball caps and maracas pens arrived on Friday for our new swimmer souvenirs and coconut relay prizes.

    Still no lap counter cards. The local high schools have their regional season end meet the day before our meet (not at this pool). That means Plan B - borrowing their lap counter cards - may not be possible - from any high school. This issue is turning into one big headache.

    More workers were recruited with another email and with personal pleas after Saturday's workout. Still some slots need filling.

    66 entries to date, and 2 pending
    Expecting a boatload of entries the day after Monday's holiday and after weekend

    Updated January 17th, 2010 at 10:22 PM by Rnovitske (grammar)

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  8. Sunday

    by , January 17th, 2010 at 10:01 PM (Swimming, Life, and Other Stuff!)
    Nasti Swim Practice Today:
    *600 Free Swim
    *200 Backstroke Swim (extra time)
    *3 X 300 on Freestyle on 4:30 interval
    *200 Kick alt flutter/dolphin
    *8 X 75 on 1:30 swimmer choice (I did alt. IM/Fly/Back/Free)
    *200 Free Pull w/Buoy
    *7 X 50 Free Sprint on 1:00 interval
    *ez 100 cool-down
    3150 scy

    I found an interesting event in Orland Park (Chicago Suburb)Illinois.
    You can go 100 X 100's, 100 X 75's, or 100 X 50's. The interval pace is 1:40. Swimmers will be grouped in lanes with swimmers doing the same distance.
    You can purchase an event tee-shirt during sign in! I'm thinking this would be a good practice leading up to the summer ow 10K I'm planning to swim. I guess I'd do the 75's. I don't think I could do 1:40 pace for 100-100's! (10 or 20 maybe, but not 100!) The 75's would give me a 7500 workout which would be the longest workout I've ever done. A 1:40 interval seems really slow but maybe after 70 or so I would appreciate the slower pace. I may put this on my calendar!

    Tomorrow (I have the day off for MLK day) I'm planning to do a solo 1 hour swim with my new watch! (Jimby's great 1 hour swim inspired me!) The watch counts laps and keeps splits.
    After the hour swim I'll do 10 X 100 set. I'm not sure of the pace or if it will be free or backstroke. I'll just wait and see what seems right at the moment.
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  9. Sunday run

    by , January 17th, 2010 at 08:19 PM (A comfort swimmer's guide to easy swimming)
    1/18/10

    Run on treadmill at gym.
    walk/jog 0.1 mi to warmup
    run 3 mi starting at 10 min/mi and increasing speed to 8 min mi at finish.
    jog/walk .25 mi to cool
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  10. Dryland workout

    by , January 17th, 2010 at 08:12 PM (Elise's Fitness Fun)
    Short workout today with a variety of things:

    Jump rope: 200 skips

    Squats: Bar x 20

    Push-ups with bosu ball:
    20
    15
    10
    5

    Incline sit-ups: 2 sets of 25

    Lat pull-down: 100 x 12, 120 x 8

    Bicycles: 1 set of 100

    Good morning darlings: 1 set of 50

    Dreadmill workout: 1 mile as follows - 2 minutes walk at 3.0 mph, 1 minute run at 8.0 mph, 2 minutes walk at 3.0 mph, 1 minute run at 8.5 mph, 2 minutes walk at 3.0 mph, 1 minute run at 9.0 mph, 2 minutes walk at 3.0 mph, 1 minute at 9.5 mph

    30 second walk

    Rowing: For 10 minutes, alternated 1.5 minutes of easy row at <100 watts with 30 seconds of moderate to hard row at 210-225 watts.

    Stretching on precor.
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  11. Sunday, Jan. 17

    by , January 17th, 2010 at 04:12 PM (The FAF AFAP Digest)
    I ventured to the RecPlex today with FortSon, hoping it wouldn't be too crowded. It wasn't bad, and I had a lane to myself for over half my workout. But the pool was very shallow, pretty hot and had no backstroke flags. So I revised my planned workout to exclude backstroke. I also didn't do much speed work given the temperature. But that's fine, and consistent with me finishing out my "recovery" week.

    Swim/SCY/Solo:

    Warm up:

    700 various

    Transition/Drill Set:

    30 x 50 @ 1:00, done as:

    10 x 50:
    odds = PLD breast
    evens = dolphin kick w/board

    10 x 50:
    odds = fly drill (either chest press or single arm)
    evens = breast pull w/pull buoy

    10 x 50:
    odds = double shooters on back w/fins
    evens = dolphin kick w/fins & board

    50 EZ

    Aerobic Set:

    10 x 100 @ 1:45 w/fins
    odds = PLD breast (went 1:20-1:25)
    evens = lope free (went 1:05s)

    100 dolphin dive

    Endurance Kick:

    40 x 25 kick, no fins @ :30
    30 w/kick boards
    10 done backstroke kick (it was too annoying without flags and shallow water to do more)

    100 dolphin dive

    Speed Set:

    5 x (4 x 25) w/fins
    #1 = easy speed fly
    #2 = easy
    #3 = AFAP free
    #4 = easy

    100 dolphin dive

    Total: 5050

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

    Commentary:

    I felt like I got a pretty decent workout in despite a subpar pool. Got in a good mix of things. I've been enjoying the drill work I've done this week.

    I'm hanging out with my sister this afternoon. Watched some of the Vikings game. Go Vikes! Tonight, I'm dining with 3 of my friends and former Bullets teammates: FlyQueen, Aquafeisty and Chicken of the Sea. Can't wait to see them!

    Updated January 18th, 2010 at 10:56 PM by The Fortress

    Categories
    Swim Workouts
  12. Sun Jan 17th, 2010

    by , January 17th, 2010 at 03:28 PM (Ande's Swimming Blog)
    Sun Jan 17th, 2010

    [ame="http://www.usms.org/forums/showpost.php?p=203729&postcount=1334"]FINA BANNED full body tech suits for masters [/ame]

    my son dane just competed in the cheer nationals in Orlando

    PRACTICE & Meet

    MEET

    2010 ST TXLA New Years Classic

    wore JAMMERS

    Meet Results

    RACED Men's 15 & Over 50 Free
    went 22.48
    got 9th, scratched finals

    I'm pretty pleased

    Tomorrow is:

    200 Free 1:50.70Y (tempted to go for a 100 time)
    100 Back 53.32Y
  13. A Fine Day for Kicking

    Today I swam the morning workout with TNYA at the John Jay College Pool. This is the pool where I will do my hour swim in 2 weeks. Although there had been some water temp issues over the holidays, today the water was just dandy, and the practice was packed. Because there were about 8 other swimmers there who were the right pace for my usual lane, I moved down to a less crowded lane, and adapted to their intervals by doing more kick and stroke. (I often do this when practices are crowded, and when I do I usually end up swimming with one of my good friends whose name is also Janet. We have an inside joke about why I do this: sometimes a pair of Janets beats a full house.)

    Here’s the workout, and what I did with it:

    400 warmup

    8 x 75 FL/BK/BR @ 1:35 [I did FL swim/BK kick/BR kick]

    2x through
    200 FR @ 3:30 [I did IMs, K/S by 25s]
    4 x 50 FL/BK @ 1:10 [I did these kick]
    200 FR @ 3:30 [IM K/S by 25]
    4 x 50 BK/BR @ 1:10 [Kick]
    200 FR @ 3:30 [IM K/S by 25]
    4 x 50 BR/FL @ 1:10 [I kicked BR/FR, because I don’t like wrap-around IMs]
    2:00 rest
    [On the second round of this set we only did 3 50s instead of 4 after each 200. My goal on this set was to keep the 50s kick <50. I made all 7 of the FL/BKs, but missed on a total of 5 of the other 14.]

    50 easy

    6 x 100 @ 2:10: odds = BK, K/S by 50s; evens = FR, S/K by 50 [My goal was to hold the FRs under 1:30 and the BKs under 1:35, but I ended up swimming all of them under 1:30.]

    100 warmdown

    I felt strong and fast in the water today, and ready for my meet next Sunday. Bring on the IMs!
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  14. 1/17: Some swimming

    by , January 17th, 2010 at 10:31 AM (Random Nonsense)
    Lifetime SCM

    10x
    - 100 ez swim
    - 100 kick w/ snorkle
    - 100 kick w/ board
    200 ez swim

    3200M

    Swimming hurts the ribs some.

    Tidbits not blogged about

    1/15: 2k of kick, but I tried to get out of the pool like normal and almost cried. Ribs hurt a lot after trying to pull myself out. Not a setback, so that was good.

    1/16: Weigh in before carbs day 182.8, down 11.6 lbs in 13 days. Lazy wife said I have not been this lean since high school. Still no six pack. Ate cinnamon rolls, pasta and pizza and drank lots of wine.

    Please make a special note, aquageek was right. He said there is no way that my calories count from my stationary bike is right (~300 calories/hour). I think he said I was probably doing 1,000 calories/hour, and I argued that it was probably more like 500. I have been doing between 1-2.5 hours of cycling a day, and am averaging a little less than a pound a day. For the math to work, I must be burning about 1,000 a hour cycling.

    Stationary bike seems to suppress my hunger while swimming and lifting seems to increase it.

    Updated January 17th, 2010 at 01:43 PM by qbrain

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  15. Elegy for the Loss of Speed

    by , January 16th, 2010 at 10:49 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    With FINA's ban today of high tech body suits for masters swimmers, I know that my swimming times will add a bit of time--several decades, actually, per event.

    I didn't think this prospect would make me sad, but I find it is, in fact.

    Oh, it seems like only yesterday when the Speedo Corporation came out with its kneeskin Aquablades, quickly dubbed "girlie suits" by all the guys on our team, and almost as quickly adopted as our new favorite items of clothing!

    But too close to the sun old Speedo's Icarus flew! Too far from girly, too proximate to cheating!

    I would write my own elegy for the loss of these suits, the loss of my youth, the sudden emergence of the old man who has long hidden himself with high school times inside these Ponce de Leon raiments!

    So instead I shall just quote some lines from Elegists all dead themselves now.

    Let us hope that after a while, hedonic adjustments will take place, and that each of us, in our own way, will grow content once more inside our withering, slowing flesh, no longer quick but not yet dead!



    From:
    Ave Atque Vale

    by Algernon Charles Swinburne


    XVIII
    For thee, O now a silent soul, my brother,
    Take at my hands this garland, and farewell.
    Thin is the leaf, and chill the wintry smell,
    And chill the solemn earth, a fatal mother,
    With sadder than the Niobean womb,
    And in the hollow of her breasts a tomb.
    Content thee, howsoe'er, whose days are done;
    There lies not any troublous thing before,
    Nor sight nor sound to war against thee more,
    For whom all winds are quiet as the sun,
    All waters as the shore.


    From:
    A Reminiscence

    by Anne Brontë

    Yet, though I cannot see thee more,
    'Tis still a comfort to have seen;
    And though thy transient life is o'er,
    'Tis sweet to think that thou hast been;
    To think a soul so near divine,
    Within a form so angel fair,
    United to a heart like thine,
    Has gladdened once our humble sphere.



    From

    The Love Song of J. Alfred Prufrock
    by T S Eliot



    No! I am not Prince Hamlet, nor was meant to be;
    Am an attendant lord, one that will do
    To swell a progress, start a scene or two,
    Advise the prince; no doubt, an easy tool,
    Deferential, glad to be of use,
    Politic, cautious, and meticulous;
    Full of high sentence, but a bit obtuse;
    At times, indeed, almost ridiculous
    Almost, at times, the Fool.

    I grow old… I grow old…
    I shall wear the bottoms of my trousers rolled.

    Shall I part my hair behind? Do I dare to eat a peach?
    I shall wear white flannel trousers, and walk upon the beach.
    I have heard the mermaids singing, each to each.

    I do not think that they will sing to me.

    I have seen them riding seaward on the waves
    Combing the white hair of the waves blown back
    When the wind blows the water white and black.

    We have lingered in the chambers of the sea
    By sea-girls wreathed with seaweed red and brown
    Till human voices wake us, and we drown.



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  16. A so so day at the races

    by , January 16th, 2010 at 09:19 PM (Mixing it up this year)
    Today was not a good meet. I was not too up for this one. My 100 Free was 1:04.43 which was in the ballpark of normal times. My 200 Back felt good but the time stunk with a 2:48.16.

    By the time I got to the 200 Fly I had decided not to go out too fast and it was not too bad but it was alittle slower than I expected with a 3:15.76.

    Between all the races and warm ups and warm downs 2000 yards for the day
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  17. Catching up

    by , January 16th, 2010 at 08:16 PM (Elise's Fitness Fun)
    Didn't work out Thursday, but got in workouts on Friday and a short one today.

    Friday - Swim workout, mostly with fins. Got in 2,000 yards. On one of the sets, I did 4 x 100 swim with fins immediately followed by a hard 25 of kick. On odds, followed with a hard dolphin kick on back, and on evens, followed with back kick. The 100s were fly/fly/free/fly on the odds, and free/free/fly/free on the evens. Took one minute rest between each 125 swim.

    Later on Friday, hit the weight room for the latest phase. The emphasis right now is on strength maintenance. Sure did feel easier on the body when I was working out, although today I was a little sore in the upper body.

    20 squats with bar

    Push-ups with bosu ball:
    20
    15
    10
    5

    Lat pull-downs: 2 sets of 100 x 10

    Incline sit-ups: 2 sets of 25

    Bicycles: 1 set of 100

    Good-morning darlings: 1 set of 50

    Held bridge for 30 seconds

    Held plank for 1 minute

    Dreadmill workout: 2 miles of the following:

    Mile one - alternated 2 mnutes at 6.0 mph with one minute at 7.0 mph

    Mile two - alternated 2 minutes at 5.5 mph with one minute at 8.0 mph

    Today, got to pool and was told that a birthday party was going to be coming in 40 minutes. So, got in a quick 1500 yards of the following:

    Warm-up: 200 free, 200 back dolphin with fins, 200 alternate 50 kick on back with 50 kick on side

    8 x 25 - fly drill: 3 rt/3 lt/3 full

    4 x 25 AFAP fly on :45

    4 x 25 back AFAP on :45

    6 x 50 breast kick on 1:00

    200 easy free

    Lower back seems to be loosening up. Everyday, I do some stretching utilizing two yoga moves, child's play and sphinx. Also usually do a bridge and that really seems to be stretch things out. Go back to chiro on Monday. I'm going to ask for some more of that ultrasound treatment. It seems to work wonders.
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  18. I Liked This Workout

    by , January 16th, 2010 at 05:57 PM (Swimming, Life, and Other Stuff!)
    This morning's swim was with nasti's.
    There were a ton of people at practice today! 4-6 people in all 8 lanes! Lots of new faces. I don't know if it's a "resolution revolution" or just alot of new people wanting to get Nasti! Time will tell.

    I liked the descending flow of today's workout. I thought I was going to be tired today due to working out so late yesterday but I felt great and had fun while swimming this.

    1) 600 Freestyle Swim
    2) 5 X 100 Free on 1:45 interval
    3) 4 X 50 Kick on 1;15 no fins
    4) 5 X 100 Free on 1:40 interval
    5) 4 X 50 Kick on 1:15 (I lost my legs so I did easy backstroke)
    6) 5 X 100 Freestyle on 1:30 interval (managed to hang on ok)
    7) 4 X 50 IM Order Sprint all out on 2:30 interval
    8) easy 100 cool-down
    2,800 scy

    After swimming I stopped by the store and got my new tri bike fitted to me. It felt much more comfortable than it did Christmas morning.
    Time to go stir the chili and finish my new jodi picoult book!
    GO COLTS!
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  19. Sat Jan 16th, 2010 practice & meet

    by , January 16th, 2010 at 05:13 PM (Ande's Swimming Blog)
    Sat Jan 16th, 2010

    [ame="http://www.usms.org/forums/showpost.php?p=203729&postcount=1334"]FINA BANNED full body tech suits for masters [/ame]

    PRACTICE & Meet

    whitney coached
    scy diving well
    6 - 7:30
    swam with paul, brandon, and nate
    beside tyler todd marcio larry & max
    dove in 6:10ish

    wore leg skins to take it easy

    warm up
    250

    main set

    4 x 400 on 5:00 desc
    4:40 4:28 4:23 4:13

    assigned 6 x 200 100 k 100 sw
    did 6 x ( 100k, 50 rest, 50 swim)

    8 x 100 on 1:20 hold mile pace
    held 1:03's

    16 x 50
    3 on :35 1 easy on 1:00


    MEET

    2010 ST TXLA New Years Classic

    wore JAMMERS

    Meet Results

    200 IM
    Rasmussen, Ande 46 TXLA-ST 2:06.03
    27.21
    1:00.54 (33.33)
    1:36.61 (36.07)
    2:06.03 (29.42)


    100 FR
    went out slow and died, disappointing
    42 Rasmussen, Ande 46 TXLA-ST 51.88
    24.35
    51.88 (27.53)



    SUN
    # 22D Men 15 & Over 50 Free 21.99Y
    # 25D Men 15 & Over 100 Fly 51.80Y

    MON
    # 32D Men 15 & Over 200 Free 1:50.70Y
    # 34D Men 15 & Over 100 Back 53.32Y
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    Swim Workouts
  20. Easy day today

    by , January 16th, 2010 at 12:05 PM (A comfort swimmer's guide to easy swimming)
    Saturday, 1/15/10

    SCY, Solo

    100 easy free
    12 x 50 on 1:00, focus on SDK off walls (at least 6) and stroke count (15 down 16 back)
    4 x 50 fly on 1:30, focus on 6-8 sdk and timing of kick and stroke on breakout
    4 x 100 kick on back on 2:15
    4 x 100 pull free w/p&b on 1:40 breathe 3/5 by 25
    4 x 100 pull back w/buoy only on 1:45, focus on catch
    200 easy

    Total: 2300 yards
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