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  1. 9/16 am recovery

    DID SOME VERY LOW INTENSITY STUFF THIS MORNING. REALLY TRIED TO WORK ON WALLS, STREAMLINES AND TECHNIQUE.

    PLAN ON MIXING IN SOME YOGA TONIGHT.


    400 MIX UP
    4X50 BUILD W/10

    50 KICK W/15
    200 SWIM W/30
    150 PULL W/20
    50 KICK W/15
    150 SWIM W/20
    300 PULL W/30
    50 KICK W/15
    100 SWIM W/15
    450 PULL

    8X25 W/10
    ODD DPS FREE
    EVEN EZ NON FREE

    200 W/D WORK THE WALLS A BIT
    EZ STROKE

    2500
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  2. Thursday, 9/16/10

    by , September 16th, 2010 at 01:01 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    Pool temp was 85 this morning.

    Warm up (800)
    100 Swim 50 Fly Drill 50 dolphin kick
    100 Swim 50 Back Drill 50 Back Kick
    100 Swim 50 Brst Drill 50 Brst Kick
    100 Swim 50 Free Drill 50 Flutter Kick
    did 1-arm drills on all but breast, for that did pull with dolphin and flutter kick

    Main Set
    4 x 50/:50 Free desc. (went 40-38-37-34)
    4 x 50/1:10 Back Strong (went 38-40)
    8 x 25/30 Free Strong (17-18 on these)
    4 x 50/1:30 Fast (from a push, went 32-35-32-35)
    1 x 100 smooth

    Kick Set
    12 x 25/45 AFAP
    (did as 2 flutter w/board ave 22, 2 flutter on back ave 24)
    1 x 100 smooth

    1 x 50 Timed/4:00 (from a push went 31)
    swam easy 50
    1 x 100 Timed/8:00 (from a push went 1:12)

    Cool down
    200 easy back & free

    2500 yards
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  3. Wednesday, 9/15/10

    by , September 16th, 2010 at 12:55 PM (A comfort swimmer's guide to easy swimming)
    Back at home.
    SCM, Solo

    Pool seem like a hot tub after swimming in Lake Michigan.

    Warm up
    400 swim 200 kick 200 pull

    Extra Warm up Set
    8 x 100 on (1:55 1:50 1:45 1:40) x 2 something different each one
    (did odds free at 1:28-30, evens back at 1:35-37)

    Drill Swim Fun Set
    3 x the following:
    25 kick (15m under)
    50 drill
    25 swim with 6 streamline fast kick pushoffs
    25 swim
    25 fast dolphin or brst kick

    Fins or paddles or both
    3 x (50 on :50 and 100 on 1:30) feel DPS, count strokes, accel, power in reach, timing, build 2nd 50 of 100

    Stroke count Plus some Speed
    4 x 50/1:00 odd count, evens- count with some speed

    Cool down
    100 easy

    Total: 2800 meters
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  4. Tuesday, 9/14/10

    by , September 16th, 2010 at 12:48 PM (A comfort swimmer's guide to easy swimming)
    Swam in pool with friend's workout group.

    SCY
    Warmup
    600 swim/drill. (Did back and free)
    200 kick
    Pull 400 (Did half free rest back)

    Main
    2x
    {3x200
    2x50
    4x25}

    (1st time free
    200/3:00 went 2:42-44
    50/50 went 38
    25/30 went 18-19)

    (2nd time back
    200/3:15 went 3:00-02
    50/50 went 41-42
    25/30 went 22-23)

    100 easy swim

    Total: 2900 yards

    Again went to the lake later in the morning and swam about a mile. Temp was 65 again.
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  5. Monday, 9/13/10

    by , September 16th, 2010 at 12:43 PM (A comfort swimmer's guide to easy swimming)
    Still in Chicago, swam with a friend in the morning.

    SCY
    Warmup
    400 swim
    8 x 50 kick 10 sr
    (Alternated free w board and back)
    400 pull. Buoy only back and free

    Main Set
    2x
    {4 x 100 on 1:30 (ave 1:18-20)
    4 x 50 on 50, alt back and free}

    4 x 100 back on 1:40 (ave 1:28)
    4 x 50 on 50, alt back and free

    100 cool down

    Total: 3100 yards

    Later in the morning went to Chicago with a friend and swam about a mile in Lake Michigan. Temp was 65 and seemed much warmer than Saturday's 62.
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  6. Saturday, 9/11/10

    by , September 16th, 2010 at 12:38 PM (A comfort swimmer's guide to easy swimming)
    In Chicago for Big Shoulders. Miserable day! Water temp was 62 and it was cold, windy, and raining. I was not able to tolerate the cold and DNF'd.
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  7. Thu Sep 16th 2010

    by , September 16th, 2010 at 11:31 AM (Ande's Swimming Blog)
    Thu Sep 16th 2010

    It's official!
    Swim Faster Faster has had more than 200,000 views
    THANK YOU
    hope it helps you swim faster faster

    Subscribe to Ande's Swimming Blog


    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
  8. Oh my aching lower back

    by , September 16th, 2010 at 08:27 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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  9. Wed., Sept. 15

    by , September 15th, 2010 at 11:41 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
  10. 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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  11. 9/15/10 Mix it Up!

    by , September 15th, 2010 at 08:28 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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  12. 9/15 Practice

    by , September 15th, 2010 at 01:03 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
  13. Wed Sep 15th

    by , September 15th, 2010 at 12:53 PM (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
  14. Started too early this morning

    by , September 15th, 2010 at 08:22 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 08:31 AM by Donna

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  15. Tuesday, Sept. 14

    by , September 14th, 2010 at 11:12 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
  16. No Mr. Bond. I expect you to DIEt.

    by , September 14th, 2010 at 04:59 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 05:09 PM by jim thornton

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

    by , September 14th, 2010 at 03:28 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
  18. Sarasota Y Sharks Masters 5:30 AM Workout -09/20/10

    by , September 14th, 2010 at 03:24 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
  19. Sarasota Y Sharks Masters 5:30 AM Workout -09/17/10

    by , September 14th, 2010 at 03:20 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
  20. Sarasota Y Sharks Masters 5:30 AM Workout -09/16/10

    by , September 14th, 2010 at 03:14 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