started inside in the scy pool
Warm – up
800 – every 4th 50 25 scull/25 swim build
moved outside to SCM pool
8 x 50/1:00 with kick emphasis
2 x 50 – 1 arm drill
2 x 50 3 – 6 – 3
2 x 50 build
2 x 50 fast
5 x 100 kick
(1-3 on back 2:05/2:15 4-5 w board 2:00/1:10)
3 x 200 pull on 3:15 #1 free, #2 50 back – 50 free, #3 50 brst – 50 free
(went 3:05, 3:15, ?)
1 x 200 smooth build free/10sr (went 3:05)
2 x 100 strong build free/15sr (went 1:28-30)
4 x 50 strong pace/1:00 Went 41-42)
1 x 200 smooth build IM/20sr (3:45)
2 x 100 strong build 200 IM order/15sr (not sure of times)
4 x 50 strong pace 200 IM order/1:10 (50-52-60-45)
1 x 200 smooth build back/10sr (3:25)
2 x 100 strong build back/15sr (1:45-1:40)
4 x 50 strong pace back/1:00 (48-50)
Total: 800 yards, 3400 meters
Sunday Swim with the Masters--with the intermediate group...a drill heavy day today.
6 x 150 50 DR/100 SWIM 10 RI
4 x 50 K w/FINS 10 RI
4 x 50 PULL w/PADDLES 10 RI
3 x 100 FINS and PADDLES 2:00 1st set DESC 2nd set FAST
200 EZ COOL
Updated September 19th, 2010 at 07:02 PM by SwimStud
I don't usually swim on Sunday. As a matter of fact , I don't usually do much of anything on Sundays. I decided that I needed to burn off some calories that were consumed tailgating yesterday. I stayed up too late watching my Spartans pull one off in OT.
Had the pool all to myself. Very nice!!
5x100 @ 2:00 (25k/50dr/25s)
200 IM (25dr/25s)
2 x 200 pull
4x100 @1:30 Descend
4x50 @50 Work turns
2x25 FAST @40
*Round 1 free
*Round 2 back (1:40 & 60)
200 Kick ( EZ down/ HARD back)
8x25 Kick (dolphin afap) w/10
I should have gone IM on round 2 but I am trying to go deeper of the walls on my backstroke turns.
I have about 10 Patrick Cantrell workouts in my swim bag for those days that I have plenty of time and am feeling a little lazy.
- 400 free
- 4x100 IM drill
- 200 kick w/board no fins
- 6x100 free on 1:30 descend
- 6x25 free FAST on :30
- 6x100 back on 1:45 descend
- 6x25 back FAST on :30
- 4x100 free on 1:30 descend
- 8x25 free FAST on :30
- 4x100 back on 1:45 descend
- 8x25 back FAST on :30
- pause to check workout and tell LW how much time I had left
- 400 kick every 4th length all out
- 4x100 moderate free on 1:30
- 4x50 fast free on 1:00 (:37,:35,:34,:34)
- 6x50 ascend
Lifetime has a analog clock situated so it is almost impossible to read accurately because of the glare, and there is only one, so no times on the 25s. On the 25s I counted to 10 on the free and 5 on the backs so they were more like broken 50s on 1:00.
With the glare, the fast 50 times are not likely to be very accurate, since starting time and finish time were both approximate. I would have liked them to be a little faster, but at the end of that main set I wasn't disappointed with the times.
My stroke felt good the entire workout, but the 50s were fairly painful. Since this is the longest workout I have done in a while, it was good that my stroke did not fall apart.
The descends weren't descended all that much and everything after the 6x100 back was slower than everything before it by about 5 seconds.
Good endurance workout with a little speed work thrown in. Overall, I am pretty happy with the workout.
Friday night my 400 IM was surprising. The water was like bath water. Still I went out in the 100 Fly in a best time but then died for the rest of the race. My breast stroke was so so but atleast the knee did not hurt. I was 25 seconds slower than 3 years ago which was the last time I did this event.
Total of 2000 yards between warm up and swim.
Today was another hot day. My 200 Free stunk, was off by 10 seconds. My 500 Free was off as well. I just didn't have the energy.
The saving grace swim of the meet was my 200 Fly! Swimming it using my new strategy in warm water I managed a 3:15 which is the time I have been doing for a while now and I think if I were in a cool pool I might have gotten near my best time from 3 years ago.
My new way of swimming fly is just to set a pace and keep it up. My old way to swim it was print the first 50 and wonder why I signed up for it for the last 150. I much prefer the paved approach.
Total yards today 1700 yards
I'm sitting on the deck of a lovely cabin on Deep Creek Lake watching the sun set. The weather this afternoon was spectacular -- sunny and mid-70s. (Though we've been warned it will be frosty in the morning.)
I hopped in the lake around 2:45 pm and swam the .9 mile course. Having done it once, it doesn't seem quite as intimidating as last year. Judging from the number of Cervelos in the transition area, there are a lot of serious bikers here. Mr. Fort was looking longingly at the tri bikes. Dave Scott, multiple time Kona champ, is also in the race.
The water seemed a bit choppy this morning, but it's calmer now. Hope there's no fog in the morning. I can't tell what temp the water is. I've read it can be 68 in Sept., but it didn't feel that cold. Maybe low70s.
We've got the cowbells ready for the Westernport wall. (Sorry Geek, the girls love them.). I am expecting Mr. Fort to be faster this year, so I hope I make it there in time to see him!
Updated September 18th, 2010 at 07:02 PM by The Fortress
I took up swimming a few years ago because I was completely burned out on distance running, kept suffering injuries from running, and basically just lost all motivation to keep doing it. I was a halfway decent runner back in the day, but by my mid-30s I was slowing down a lot and it just didn't feel like my thing anymore.
So last spring, I decided to not only register for and run a half marathon, I figured I would also powerwalk a 5K the evening before. I had completed a half marathon last year with absolutely zero training whatsoever, and was darn lucky to finish it. From about mile 8 onwards I was pretty much hating life the whole way. Why would I not only do that again, but add the 5K on top of it? I dunno, but it seemed like a good idea a few months ago.
The 5K was last night and the half marathon was this morning. I did both as planned, but right now I am unable to get up off the sofa without a great deal of dramatic moaning and whining about the pain in my legs. Ugh. Tomorrow is really going to suck. Hopefully I'll be okay enough for swim practice Monday, but I'm not sure.
What the heck was I thinking? Maybe I should, I don't know, actually *train* for these events, but doing so would cut into my swim time.
Coached the Sharks (SCY)
Set inspired by Dennis
8 x 50 Odd's Kick, Even Drill :10r
4 x 50 Descend :10-:15r on #1
300 Swim or Pull
6 x 50 on :50
8 x 50 on :45
10 x 50 on :40
The 50 interval is for the fastest lane
Maybe a lane down from them too, Push it a little :-), I know you can do it!!
200 Kick/ EZ swim or drill by 50
If you want more, do a couple of
25 No Breather, 25 EZ
Short workout today.
Warm – up
200 fast kick/build swim by 50’s
3 x 200/3:20
(w/paddles, buoy Went 3:00-2:58-2:55)
6 x 150 on 2:30
Warm 200FR, 200K (fr/br), 200IM drill, 200P
10x50 K w/ fins
Water was very warm, I did not feel like doing something serious with hot water conditions.
(Practice was from 5:30-7:00pm)
4x50 BR (25 drill/ 25swim)
5x50 BK (25 drill/25 swim)
5x100 P on 1:30 (1:15, 1:12best)
10x50 Fly K on 1:00 (5 on side, 5 on back)
8x50 Pace on 1:00 (did :39, then held :33 with a :34 here and there)
This week was full of set-backs, On Monday the heater turned off over the weekend due to a power outage, and on Tuesday morning there wasn't a practice, then area High schools have started there water polo meets and kicked us out on Wednesday, anyways the Seniors and level 3 got to practice but the Masters were told to come in in the mornings.
Since the water polo team from another high school uses our pool, and breaks lane lines, leaves a mess on the desk, their coach is a rotten egg etc... it squeezes the groups together, so our Masters ends up with 6 to 7 in a lane of all abilities. I usually sit out practice until the noodlers leave at 6:30pm and 3 lanes are free'd up, then most of the fitness/rec swimmers leave so it makes it easier to hit the intervals.
Since things have been so messed up at Aquasol, Ive been thinking of going to mornings at Folsom. I won't get much coaching except to make sure I don't drown and there will be workouts on a board with a lot of fast swimmers to make me look even slower, but it just a thought. Its tough getting in a good workout regularly enough to increase my VO2 max and conditioning and strength. Seems if I miss a few days it can be detrimental to an already sucky ability.
Ive got a meet in one week and I really needed to hit it hard this week, so I could have the week prior to the meet to do a slight taper. I found out later that Wednesday night, "the NO Masters allowed after the water polo meet night", that the pool was nearly empty.
No swim today. Had to see my chiro and ENT and get ready for Mr. Fort's birthday. Still need to pack for Savageman. We're leaving right after Lil Fort's 8:30 am soccer game.
I hadn't been to my ART chiro for body work in several months. (Well, I didn't train that much in the summer, so I didn't feel the need.) He said my shoulders still felt very stable. We talked about my foot. I've had increasing pain in the first toe of my right foot over the years. It began with the MF incident, developed into tendonitis and I ignored it b/c I couldn't get a cortisone shot given my then meet schedule. As I understand it, cortisone is most effective if done immediately post injury. Now I get toe/foot pain when I run and jump (or wear high heels ). I'm having an MRI done next week. The suspected diagnosis is tenosynovitis/tendinopathy, aka degeneration of the tendons. http://www.nlm.nih.gov/medlineplus/e...cle/001242.htm. If that's what the MRI shows, I will need PRP, platelet rich plasma, therapy to fix it. http://www.treatingpain.com/diagnosi...ch-plasma.html. This is, as I have previously noted, a controversial therapy. http://www.nytimes.com/2010/01/13/he...0plasma&st=cse. But it seemed to work on my shoulder. And therefore I would definitely try it again. It should be much less costly and time consuming than a shoulder as well.
I have succeeded in making a cake that looks (somewhat) like a Jamis bike. Now I am off to finish present wrapping and pack. I am feeling slightly more savage after a good night's sleep.
Oh, I've discovered a couple new smoothie ingredients: beet greens and leek greens. They go well with cherries, red grapes, pineapple and berries. My allergist told me to stop using Amazing Meal b/c it has grass in it, and I'm allergic to grasses. Doh. I was unable to do a skin test for food allergies earlier this week (too much histamine in my system), but did submit blood for this purpose and for routine labs. Hopefully, it will rule out food allergies, as they are there so rare in adults. And, of course, Jimslie considers the entire topic pure quackery.
- 500 swim
- 200 kick (2x dolphin back, left, back flutter, right)
- 6x50 drill swim
- 4x150 back
Main Set Group Send offs
- 2x200 drafting drill, rotating lead every 50
- 100 IM (bonus for the fast lanes)
- 4x100 descend (1:12, 1:06, 1:01, :59)
- 100 lane makes a single swimmer with equipment (leader gets paddles, middle gets buoy, rear gets fins), reshuffle at the 50
- 100 free
The 100s were on about 1:50, so plenty of rest. I lead the 200s and there were only 3 people in my lane so during the drafting drill I held a steady pace on the first 50 and tried the lose the drafters on the last 50.
I coached Masters last night and didn't get home until near 10. I finally rolled into bed about 11 and got off to sleep well. That being said, I took a 30 delay in getting up, awake and out of the house to the pool. I was in the water by 7:25...and out by 8:50.
10 x 50 K 1:30
5 times through
1 x 100 IM 2:00
1 x 200 FR 3:30
4 x 100 BK 2:00
1x 200 FR EZ
6 x 100 Alt Pull/Swim
Updated September 17th, 2010 at 01:04 PM by SwimStud
FAST Fri Sep 17 2010
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weigh around 200
6:00 TO 7:30 am
Austin Mabel Davis pool
swam with larry, todd, doug, nate, ned, chris, & James Fike
dove in around 6:05
wore B70 LEGS
20 min choice
8 x choice FAST on 8:00
(choose from 100, 200 or 400, do the same thing on all 8)
did 100's free from a dive held 1:01's & 1:02's
& an easy 100 swim down after each one
Swam this morning but still have the lower back locked up.
400 IM fly drill/back pull/breast kick/free swim
400 one arm fly alternate rt/lt by 50 w/fins
200 back kick w/fins fashion model
400 Free kick w/fins
600 Free w/paddles & bouy
total 2600 meters
Now I am using the TENS unit to loosen anything that might need to be loosened.
(another quite modified Tall Paul set)
6 x 100 free @ 1:40
4 x 50 kick, done as 50 UW shooters w/fins @ 1:00
2 x 50 drill @ 1:00
6 x 100 free @ 1:30
4 x 50 backstroke kick @ 1:00
4 x 50 breast drill @ 1:05
3 x 100 back w/fins @ 1:20
(I intended to do 6 of these, but completely bonked and cramped, and so desisted.)
4 x 50 backstroke kick @ 1:00
6 x 50 fly & free drills @ 1:00
Just cruised through this workout today, but am still feeling surprisingly tired. I think it's because I sleep like a beached seal on coke.
Any advice on workouts to do the couple days before an OW swim? Was wondering if maybe I should attempt another wetsuit swim tomorrow ...
I glanced through my workouts from this time last September and it appears that I was indeed in better shape back then, as I suspected. I also found this race report: http://forums.usms.org/blog.php?u=46...gcategoryid=53.
I was perusing Bicycle magazine today and found a blurb on a sample Lance Armstrong endurance and conditioning circuit. The exercises included:
back extension & hold
walk out plank & hold
bulgarian split squat with weights
(I've done this one, very tortuous, but have used DBs instead of an overhead weight.)
one foot hamstring curls on stability ball
med ball squat & push press
med ball slam
And, speaking of cycling, Lil Fort and I are in the process of making a bike cake for Mr. Fort's birthday tomorrow. It's a bit of a PITA; I hope it every so vaguely resembles his Jamis. I was mildly depressed by the fact that our combined birthdays total 100 years. lol
If anyone is interested in attending the Sprint Classic at GMU (and, more importantly competing in "The Battle of the Drop Dead Sprinters"), the entry form is at:
I still haven't pulled the trigger on the Indy meet yet. My tentative plan is to swim very few events at the Sprint Classic and then go to Indy the next weekend. Mr. Fort has a two week trial in October, so he will be AWOL during the Sprint Classic. I try to swim something different there every year. The order of events is always the same, which is not exactly to my liking. I suggested to Tim T. that we have unofficial 100 relays one year along with the unofficial 25s.
Updated September 16th, 2010 at 11:14 PM by The Fortress
At least that was my intent.
Swam at the Y
A couple of swimming friends showed up.
So we did a little racing.
Talk for 10 min or so when Denny and Tom showed up.
4 x 100 on 1:45 Lot's of rest descend from mod to hard
300 swam as 50 Swim / 50 Kick
3 x 100 on 1:45 EZ, MOD, HARD
2 x 100 on 1:45 Mod, Really HARD!!
I was going to warm down here and Denny says
One more Hard!
Argh!!! I just gave it all on the last one.
Oh well, One more!!!
Note: this vlog contains imagery of a purely scientific nature that may be found unsettling and/or actionable by gynecologists, holy men, and women. Please do not read any further if you A) suspect you may fall into one of these categories, or B) are a lawyer. Thanks.
Fellow travelers hoping, like me, to find an exit from their own false Imprisonment on Candy Land Island know that your narrator/favorite fatty began my diet nearly 30 hours ago.
Using Step 2, Method A as outlined here http://forums.usms.org/blog.php?bt=45649 , I managed to lose 4 and 1/2 lb. from breakfast to dinner by eating only a light lunch and then going to swim practice, swimming 5250 lackluster yards, and spending some time in the steam bath.
At the time, I was confident my need for dieting would soon be over.
Alas, though somewhat less plump than when I first started this ordeal, I am nevertheless still hideous in my surfeit of flesh.
As promised, I am now moving on to Step 3, Method B.
And what is this, you are asking yourselves?
The concept seemed vaguely familiar
to me, this locking up
of a troublesome orifice
in search of pleasure.
To explain the thought process leading up to my discovery--or perhaps rediscovery is a better word--of Step 3. Method B, let me briefly re-trace yesterday's food odyssey as such was lived out by me.
Breakfast: cereal and 9 cups of coffee.Lunch: nothing.Late afternoon snack: several wafer thin slices of country ham whose salt and protein content I hoped would help banish hypoglycemic bonking and cramps during my subsequent swim practice (it did!)Pre-swim ingestion: One package of orange flavored GU Chomps.I then swam 3800 more lackluster yards, took the ceremonial post-practice steam bath with my teammates, including a novelty-stimulus female or two, and did my official post-practice weigh-out: 180.9, the least fat-engorged I have been in weeks!I scootered home and did not feel any desire to eat again, that is, until shortly after 9 p.m. I made two turkey and fresh tomato sandwiches, and though one might hope this would have proved more than enough, it merely opened the sluice gates to endless snacking foodstuffs placed by me in my gullet over the next two hours.
Watching a repeat of True Blood's season finale, with all the au jus spilling everywhere, did not help matters.
Bottom line here: After almost an entire day of pang-free abstemiousness, all was lost over a two-hour orgy of make-up eating.
I waddled up to my bed and went to sleep, sort of, so fat was I that breathing was labored despite my CPAP machine blowing 8 cm of water's worth of air pressure into each nostril!
I felt like Tony Soprano, one of those thickly mucosa-ed breathers who gasps for air sound like a beached grampus whale.
This morning, I surveyed the damage and looked for solutions.
It occurred to me that only two hours of an otherwise splendid day of carefree, easy dieting had ruined everything!
For 22 hours a day, I live the life of a righteous, thin man.
But for two hours, I become a food slut of the most slatternly type.
Might I not figure out some way to take special precautions today to guard myself against a repeat of this for just the two hours of night-time, TV-watching, exceptional vulnerability when my inner glutton comes out to play?
Perhaps I might create some kind of contraption that might temporarily lock up my orifice so that it could not get into trouble during a period when my Iron Will was temporarily unavailable to me?
The concept seemed vaguely familiar, this locking up of a troublesome orifice in search of pleasure.
This form of chastity belt, known as a bellifortis, (Latin for "Strong in War" or "War Fortifications") has been designed to keep lips unavailable for stuffing.
Throughout much of the day, my own lips--thin to the point of cruelty--are hardly troublesome at all! They remain tightly pinched, offering no opening for the camel's nose of gluttony (nor its cameltoe, for that matter) to gain entrance to my gullet.
A comely medieval frau is helped by Well Meaning Patriarchs into a necessary garment during her time of ovulation, an interlude during which her virtue is most likely to abandon ship and embrace sluttery.
How I know first hand the maiden's temptation! How I wish for similar respite from my own temporarily insane abandonment of virtue! Could I, by some technological adaptation, tinker with the bellifortis to keep my paper-cut thin wanton lips from stuffing during the hours of 9 p,m. to 11 p.m.?
For hours and hours, I roamed the Internet, searching for modern approaches to yesteryear's Chastity Belt solutions, ones that I might adapt to create my own dieter's Step 3, Plan B proprietary device. Finally I found the answer I had for so many feverish and throbbing hours sought! Release was at hand!
With my brother John's help, I designed and manufactured a prototype, which I am hoping to put into mass production for sale at K-Mart in the very near future.
I am negotiating with Martha Stewart even as we speak for some kind of It's a Good Thing licensing arrangement.
In the meantime, I plan to test it out and get back to my fellow swimmers with notes on my flight back to Golden Boy status. Wish me luck!
In less than 4.5 hours, the witching hours will be upon us once more, and I plan to use my new device to completely bar any invagination of foodstuffs and beverages alike into buccal cavity from from 9 to 11 p.m.
Note: I am confident to the point of bursting that the Jim Thornton Chastity Head Belt & Pie Hole Blocker (TM) will do what we all know needs to be done.
Can a letter from a certain committee in Stockholm be far in my future?
Swam with the Sharks
6 x 100 as 50 Swim/50 Drill :15 or so rest
8 x 50 (I think)
4 Time Through this
4 x 100 each set swam as 25 of each
FLY fly fly fly
fly BK fly fly
fly fly BR fly
fly fly fly FR
FLY bk bk bk
bk BK bk bk
bk bk BR bk
bk bk bk FR
round 3 = breast
round 4 = free
I swam back instead of the fly
Some did all of the fly, some did free,
this is Masters :-)
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
ODD DPS FREE
EVEN EZ NON FREE
200 W/D WORK THE WALLS A BIT