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  1. Mellow Saturday workout

    This morning I swam the early LC AGUA workout. Here’s how it went:

    600 lcm warmup

    4 x 200, RIM (100m kick on back / 50m 1-armed drill, changing arms at 25 / 50m swim as slow as possible) [The goal on the swimming part of these was to swim slowly enough to minimize momentum, then identify places in the stroke where balance becomes challenging. My balance challenge on freestyle is my breathing, and I’ve decided that the fix is not necessarily a change in my head or stroke motion but rather keeping my core firmer during that part of the stroke.]

    8 x 50, IM order twice through, working on “soft” entries by focusing on hand position

    3 x 100 @ 2:00, breathing 5/5 on first 100 (ie 5 breaths on 1st length, 5 on second), 5/4 on 2nd 100, and 4/4 on 3rd 100 [The first of these was very challenging, and I had a scary moment on the 2nd when I got dizzy and my vision started going dark at the edges. I sat out for a bit until I felt better. I’ve had problems with vasovagal syncope before (ie fainting because my blood pressure drops), and I know that hypoxic sets can sometimes trigger this reaction for me. It hadn’t happened in a while, though, and I had managed to do a limited breathing set on Wednesday with no problem, so I decided to chance it. Bad decision—I think I’ll go back to being cautious, and just working on doing bilateral breathing when we do limited breathing sets.]

    Heartrate set:
    200 swim
    50 easy
    300 swim
    50 easy
    400 swim
    50 easy
    500 swim
    50 easy
    600 swim
    [The goal on this set was to measure our heart rate after the initial 200, then keep it at about the same place during all the other swims—ie, to pace ourselves by effort rather than by clock. My hr fell a bit during the set (140, 144, 138, 132, 132).]

    300 warmdown
  2. Freestyle Veggies, Friday, Sept. 10

    by , September 10th, 2010 at 09:58 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Arrived and put on the 2XU wetsuit. Wetsuits are so much easier to get on than B70s.

    Warm up:

    700 various

    Transition Set:

    8 x 50
    odds = free @ :50
    evens = backstroke kick @ 1:00

    1 x 100 good cruise

    I had contemplated doing a long freestyle set with my wetsuit on. But, that was a non starter. Even though the water was 80, I was roasting after 1200. So I stripped off the wetsuit and carried on with my "freestyle veggies" workout, which I did solely out of a sense of obligation to my Savageman relay mates.

    Main Set:

    30 x 100, done as:

    2 rounds of:

    5 x 100 free @ 1:20
    5 x 100 backstroke kick w/fins @ 1:20
    5 x 100 free w/paddles & fins @ 1:20

    :20 seconds transition between sets of 5
    50 EZ between the sets of 15

    I broke it up this way to not drown of boredom and to avoid losing count. I started off easy, basically cruised the kicks (by far the easiest part), and then picked up the last 5. I was holding 1:06-07s on #11-15 each set. I was faster if I remembered to kick, something I frequently forget to do in freestyle. I didn't push it too much, as I was trying to get into a good rhythm. I am very pace impaired sort.

    200 EZ

    Total: 4400



    Short rest freestyle is absolutely dull as hell to do on your own. No idea how anyone does it. I do not enjoy this type of solo workout. It would be much more palatable with a team.

    And, wow, was that wetsuit floaty. Compared to my workout suit, I was very buoyant. Much more so than a tech suit. But I felt very uncomfortable around the neck, like I was vaguely choking. I hope I can ignore this sensation. Hopefully, it's because I'm not used to wetsuits, at all.

    I've also resolved to do somewhat more freestyle without fins just focusing on kicking. I've always tended to do long freestyle sets or long aerobic sets with fins b/c of stress on the shoulders, sore shoulders, shoulder paranoia, shoulder anxiety, actual shoulder issues, etc. And it's certainly produced a lot of leg strength (and can ramp up the cardio). But, as I was telling Speedo the other day, my shoulders feel surprisingly good these days. I think next week, which is a relative rest week after killing myself for 3 weeks, I will do some mellow pace freestyle really focusing on kicking. (This also makes sense according to Chowmi's post on the Myth #9 Busted thread.) I do plenty of dolphin kicking and backstroke kicking, but very little freestyle kicking integrated with freestyle swimming. Of course, I say this now ... I may be sick to death of freestyle after doing (for me) an insane amount of it lately. I'm a sprint stroker at heart.

    I can't go to my team practice tomorrow because it conflicts with Fort Son's race. So I will hit the gym and hope to get to my team practice on Sunday.

    Happy weekend! Good luck to everyone at Big Shoulders.

    Updated September 10th, 2010 at 10:09 PM by The Fortress

    Swim Workouts
  3. FAST Fri Sep 10th 2010

    by , September 10th, 2010 at 05:37 PM (Ande's Swimming Blog)
    FAST Fri Sep 10th 2010

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

    Subscribe to Ande's Swimming Blog

    weigh around 200

    Whitney Coached
    6:00 TO 7:30 am
    Austin Mabel Davis pool
    swam with nate, tenielle, ned, doug, jim,
    dove in on around 6:15ish
    wore brief

    500 easy


    10 x 100 fr on 2:30
    held 9, 10's, 11's & a 12, went 1:06 on last one

    300 easy

    5 x 200 on 5:00
    swam first one & went 2:35
    skipped 2, 3, & 4
    went 2:19 on #5

    100 easy
    Swim Workouts
  4. Finaly I get time to post

    by , September 10th, 2010 at 04:10 PM (Adventures in Swimming)
    Swam a few times the last week.

    Coached the Sharks Today
    Swam the workout after work today.

    30 x 100

    1-4 Swim, :05r

    5-8 50 Kick / 50 Drill :10r

    9-12 IM or Choice Stroke :15r

    Now it gets hard

    13-20 or 8 x 100
    ODD's 100 HARD!! Get Time, No Rest
    Even's 100 Active Recovery :20 or so rest

    21-26 or 6 x 100
    Odd's Kick, Build to FAST
    Even's Active Recovery Swim :20 or so rest

    27-30 Pull, no rest

    Warm Down

    Now I'm going to mow my lawn.
    I hate mowing. I'd rather be swimming.
  5. Friday morning workout

    This morning I swam the early AGUA workout. Marco coached, and here’s what we did:

    600 lcm warmup

    4 x 250 @ :15 rest: 1st=FR swim; 2nd = drill; 3rd = kick; 4th = choice (100 BK/ 50 BR / 100 BK for me)

    5 x 100 reverse IM @ 2:00

    8 x 50 FR: 2 @ 1:00, 2 @ :55, 2 @ :50, 2 @ :45

    4 x broken 400 FR: 1st = 300 ez/100 fast; 2nd = 200 fast/200 easy; 3rd = 150 fast/100ez/150 fast; 4th = 4 x 100 fast; all have :15 rest at breaks [I worked at letting “pretty” swimming be the constraint within which I did the fast swims on these—if I felt my stroke getting ugly, I focused on technique rather than just thrashing around. For me, that meant keeping my kick steady and thinking about power rather than quickness on the armstrokes. On the 3rd 400, I set a get-out time for myself of <2:10 on each fast 150, and barely made it. I then did a 200 easy warmdown instead of the last broken 400.]

    I was semi-brave today and led my lane on the first 3 sets, but bagged out on the 400s set, when I went in the back of the lane instead and enjoyed swimming really slowly on the ez parts of the set.

    Yesterday I did weights and plyo, and I was feeling it in the water this morning. Stretching after workout felt really great though.

    There’s a cool swimming event going on here today—an attempt by 4 swimmers to break the record of 5:45 for swimming around Manhattan. I’ll be following the swimmers on-line and in person as they come by my part of the Hudson—based on the schedule they posted, it looks the current will really have them flying down the west side!
  6. Sarasota Y Sharks Masters 5:30 AM Workout -09/13/10

    by , September 10th, 2010 at 01:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:00 3:00
    4 X 50 descend 1:00 1:00
    Two times. Round 1 intervals left, 2 right.

    1 X 100 IM 1:45
    4 X 50 1:00
    Three times through.
    Round 1 50's: fly 2: back 3: breast

    10 X 50 kick
    5 on 1:05
    5 on 1:00

    3 X 200 3:00
    3 X 50 1:15
    3 X 150 2:15
    3 X 50 1:15
    3 X 100 1:30
    3 X 50 1:15
    50's are choice and are: 2 fast/1 easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. 9/10 Brown bag workout

    by , September 10th, 2010 at 10:11 AM (Random Nonsense)
    Warm up
    - 300 swim
    - 200 kick
    - 4x50 drill swim
    - 400 pull
    - 100 free/non-free by 25
    Main Set
    - 3x200 on 2:40 descend 1-3 (fail, didn't descend)
    - 4x100 on 1:20 (2s rest avg)
    - 2x200 on 2:40 hold 2:20 (fail, only had 2s rest)
    - 4x100 on 1:20 (couldn't even make the interval)
    - 1x200 on 2:40 goal 2:05 (2:15)
    Cool down
    - 200 ez

    Brown bag: When you want to hide something that causes embarrassment, you put it in a brown bag.

    Hawaii was an enjoyable trip, but apparently trips to Asia make me faster and trips to Hawaii make me slower.

    My stroke never really felt connected today, and that is typical when I have been out of the water for a while. A week makes more difference than I would have thought. I did much more hiking in HI than swimming.
  8. 9/10/10 When did I become an IM Furrreeek?

    by , September 10th, 2010 at 10:10 AM (The Labours of SwimStud)
    I obviously have some sort of deranged mindset at the moment...look at this workout I did.

    Warm UP
    600 FR/BK by 100. Yes, Fort... BACKSTROKE in warmup.
    IM Set 1
    3 x this set
    300 No Fly RIMO by 25
    200 EZ 4:00
    200 IM
    100 EZ 2:00

    IM Set 2
    12 x 50 IMO 1:00 Tough but I made it through

    Cool Down

    8 x 50 FR

    I feel pretty haughty about getting through this set in about 85 minutes. My arms hurt from lifting and I never managed to swim it off. I am debating lifting today as I have 10K run tomorrow and I don't want any weird, stiff-leggy muscle movements wrecking my gait and giving me a back spasm
  9. Birthday Blog

    by , September 10th, 2010 at 08:43 AM (Swimming, Life, and Other Stuff!)
    Did you know the USMS forum sends you a text message on your BD? Very cool I'd say!
    I just had 20 or so of my favorite 5th graders come down and sing Happy BD to me!!!! I got tears in my eyes cause it made me feel so special!!!
    WELL..................tomorrow is Big Shoulder's 5K. I decided to go ahead and work today. I found a couple NASTI friends who couldn't leave till after 5:00p.m. so we will basically sleep/ swim/come home.
    I am scared shi_l_ss!!! The water is 64 degrees currently and they're expecting rain storms tomorrow morning.
    I feel like I'm in good shape and could do a personal best 5K(it would be my 1st race in 55-59) but I'm not sure I can make a 5K in water that cold. I took a nice Blue Seventy wetsuit from the store and practiced with it last night. I didn't like the constricting nature of the suit; it really pressed hard on my chest. I'm just torn about what to do. If I don't wear the wetsuit I will wear my BlueSeventy Nero and 2 caps. I probably won't make a decision till right before the race although right now I'm leaning toward the wetsuit.minutes. I wish I could go up there early today and try it out!
  10. Normal practice even before a meet

    by , September 10th, 2010 at 08:08 AM (Mixing it up this year)
    500 Free
    500 Free kick w/fins
    5x200@4:00 Fly w/fins as 50rt arm/50lt arm/50 kick/50 swim
    2x400@7:00 Free w/paddles & bouy went 6:00 and 5:52
    200 Free easy

    Total 3000 meters

    Seemed to get faster the more I did.
  11. Thursday w/Speedo, Sept. 9

    by , September 9th, 2010 at 05:26 PM (The FAF AFAP Digest)
    I hauled my unrefreshed, allergy addled, geriatric feeling (Jimslie) body to the pool for a lunchtime swim with Speedo. We did the following:

    Swim/SCY @ Oak Marr:

    Warm up:

    800 various

    8 x 25 shooters w/fins

    Kick Set:

    Pete and I did a portion of a kick workout we did frequently last year. I thought it was 5 x 200 kick, but it was 6. I took a nature break and did an easy 100 during #6, as I wasn't expecting it. My times were faster than I expected.

    5 x 200 backstroke kick, no fins @ 3:30

    I cruised #1, and immediately cramped. (I fear my allergy meds are causing dehydration.)

    Then I went: 2:56, 2:53, 2:52, 2:51.

    I looked back at a couple of my previous sets. I usually cruise #1-2 and then go.

    On 2/4, I went 2:56, 2:53, 2:56, 2:51
    On 12/28, I went 2:59, 2:56, 2:55, 2:53

    So today's set was a slight improvement over last time. I didn't kill the SDKs. I took 8+ on the first 25 and then 6 (usually) thereafter.

    100 EZ

    20 x 50 Petra Paddle Drill Set @ :45

    Extra :15 between sets of 5 to switch paddles
    I left my fins on to float my shoulders, which are still sore, but didn't kick much.

    1-5 w/strokemaker paddles (I don't use Pete's he man version)
    6-10 reverse paddle drill
    11-20 swim (I joined Pete in ditching the paddles)

    The last 5 I tried to pick up the pace and went high 30s, breathing every stroke.

    200 EZ

    Total: 3300



    It was great to swim with Pete again today and we mulled over a number of topics such as:

    1. If fins increase your leg strength and endurance, do paddles increase you shoulder strength and endurance? And is that why Petra (Mason sprint coach) is obsessed with them?

    2. What nickname is Geek going to come up with to ride Pete about Gaga?

    3. Why do Mrs. Speedo and I so get irked when our children or spouses eat something before dinner or fail to eat the delicious food we make them?

    4. How much dryland work is sufficient? Pete is considering cutting back to 2x per week. I am thinking my sessions are too long and that I can't recover quickly enough. I perused my last 80 minute session and see that I started off with 3 x 75 med ball slams and 75 push ups before I even hit the weight room ...

    5. Life would be infinitely improved if we could have a daily massage.

    6. Pete needs to keep taking his 100 back out fast to keep putting up stellar times. I need to do this as well (I did it, finally, in Atlanta) and not die the last 15 yards.

    7. Pete and I agreed that "that perfect blend of caring and not caring" (from Andre Agassi's autobiography) produces the best meet prep and results.

    8. Petra really likes to train her sprinters with hypoxic freestyle. Pete likes oxygen. And, despite my love of underwater dolphin work, I insist on breathing every stroke in freestyle, except during a race or timed swim. I just don't buy those 3-5-7 breathing sets, so refuse to do them.

    Tomorrow, I am going to haul myself out to Mason to swim in a cool pool and do some aerobic set. Trying to decide whether to swim in regular suit, B70 or wetsuit. I saw a couple tris using full sleeve wetsuits today at Oak Marr. No idea how they do that when the pool is 84 degrees ...
    Swim Workouts , Test Sets
  12. Thursday, 9/9/10

    by , September 9th, 2010 at 02:45 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    1 x 400 Swim free
    1 x 200 build by 50's Odds - kick, Evens - swim
    4 x 100/2:00 50 dps - 50 swim strong effort
    (was going 15-16 spl and swimming these around 1:20-22)

    Main Set
    2 x 150 Free/3:30 50 kick - 50 drill - 50 build
    (2:45 on both)
    1 x 200 Free/4:00 smooth build
    4 x 50/1:00 ds
    (went 39-37-36-33)

    2 x 150 Back/3:45 50 kick - 50 drill - 50 build
    (2:50, 2:45)
    1 x 200 Back/4:00 smooth build
    4 x 50 Back/1:05 ds
    (went 45-43-42-39)

    Warm down
    200 easy

    Total: 2600 yards
  13. Wednesday, 9/8/10

    by , September 9th, 2010 at 02:39 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    20-30 sr after each distance
    800 NS continuous freestyle swim (went 11:50)
    700 NS continuous free pulling (went 10:10)
    600 NS continuous Flutter kick w/fins (went 9:30)
    500 NS continuous Free build by 100's (went 7:15)
    400 NS continuous Free 50 drill - 50 swim (drill was DPS (16 spl) went 6:10)
    300 NS continuous Free ds by 100's to fast (went 4:15)
    200 NS continuous Free Strong Swim (went 2:45)
    100 NS continuous Free Smooth (went 1:30)

    Total: 3600 yards
  14. Tuesday, 9/7/10

    by , September 9th, 2010 at 02:34 PM (A comfort swimmer's guide to easy swimming)
    I have been lax about posting. So its time to catch up.

    No workout on Monday since the pool was closed for the holiday.

    SCY, Solo

    Warm up (all Freestyle)
    400 swim
    (around 6:10 on this. Started real slow and gradually increased.)
    200 kick
    (kicked half w/ board and half on my back)
    6 x 100/1:50 build
    (kept these around 1:20-22)
    3 x 50/1:00 ds
    8 x 25/30 strong
    (around 17-18)

    Kick: (800)
    400 kick - no fins
    (about 8:15)
    4 x 100/2:00 kick w/fins
    (kicked on back - was 1:18-1:20 on these)
    1:00 rest

    4 x 75/1:45 scull - drill - swim

    Cool down
    (350 y of easy swimming)

    Total: 3000 yards
  15. Thu Sep 9th 2010

    by , September 9th, 2010 at 02:30 PM (Ande's Swimming Blog)
    Thu Sep 9th 2010

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

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    It's flooding down in Texas
    USGS Info
    I live on the San marcos river which is in the Guadalupe River Basin, the blanco river feeds into it
    Austin is the Colorado River Basin. The hardest rains hit way south and west of where I live but we got over 8 inches.

    weigh around 200

    Whitney Coached
    6:30 TO 7:30 am
    Austin Mabel Davis pool
    swam with marcio todd lovato doug ritchie
    dove in on around 6:15ish
    wore brief

    300 easy


    5 x 200 fr on 2:50
    made em

    100 easy

    4 x 200 fr on 2:45
    made em

    100 easy

    3 x 200 fr on 2:40
    made em

    100 easy

    2 x 200 fr on 2:35
    made em

    100 easy

    200 fr strong
    went 2:20
  16. Sarasota Y Sharks Masters 5:30 AM Workout -09/10/10

    by , September 9th, 2010 at 01:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40 1:30
    4 X 75 1:15 1:05
    4 X 50 :50 :45
    Twice through. Round 1 intervals left, 2 right.
    Descend 50's on both rounds.

    5 X 200 pull
    2 on 3:00
    3 on 2:40

    1 X 200 kick 4:15 4:00
    4 X 50 kick 1:00 :55
    Two times. Round 1 intervals left, 2 right.

    1 X 100 moderate 2:00
    1 X 75 fast 1:10
    1 X 100 moderate 2:00
    1 X 50 fast :50
    Four times through. All choice.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. 2 x 5K, Back Spasms, Toe Timer Unwisely Ignored

    by , September 9th, 2010 at 11:54 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Preliminary ex post facto note: when I began this vlog yesterday, I had no idea how long it would quickly grow. I have decided to embrace this length and convert what others might perceive as longwindedness into the first ever novella-lengthed swimming-related vlog. Please do not be intimidated. Those who read this entire thing can legitimately lay claim to being part of literary history.

    Since the early morning of Sunday, Sept. 5, 2010, my friend, teammate, and doubles partner Bill White and I have been undefeated in any sport by land or sea.

    It may remain this way for the foreseeable future, not because we are unbeatable, but because I am currently unplayable.

    My lower back muscles are as hard and spasmotically cramped as Dupont's new Zodiaq® quartz surface.

    Here is a picture of the human spine:

    Unfortunately, doctors seem to have trouble imaging my spine, possibly because of the intense muscularity of my body:

    In today's vlog, I shall present a brief photo essay on how my back happened to come to its current state of punitive crankiness, followed by a request (as always) for the physicians among my readership to offer their best free advice for a speedy recovery.

    Chapter 1. Out of the Ruins

    The day before our massive, uninterrupted winning streak began, that is to say, on Saturday, September 4th, Bill and I played doubles against our long time rivals, Mark and John. Let me not be accused of mincing words here: we played pathetically.

    We lost, I am pretty sure, three sets in a row, then managed to climb our way up to a 8-8 tie in the fourth set, which we decided to settle via a tie breaker, which we then lost.

    The problem with losing four sets in a row is that no match of any callibration can be added to the "win column" of our ledger.

    The scoring system that has evolved in our tennis matches is this:

    Winner of the very first point of the day:
    Indicator Point Victory. (This may not seem like much, but there have been many a time when this was our only bragging rights whatsover.)

    Winner of the first set of the day:
    Jr. Miss Championship.(a very small but developing change appears inside the tennis shorts of the winners)

    Winner of the best of three sets: Women's Championships. (the change accelerates into something full-fledged, albeit in a pre-pregnancy and baby-delivery condition)

    Winner of the best of five sets: Men's Championships. (clitoris takes on a manly stature; can be painful, I will concede, undergoing this change, especially when the full wound closes completely.)

    Winner of the best of seven sets: Super Men's Championships (the new unit becomes undeniably, even frighteningly, robust --PLUS every cell within the victors develops an extra Y chromosome, common among men incarcerated in certain maximum security Scottish prisons.)

    Somehow, I don't think females keep score in quite such terms. Please correct me if I am wrong, but I think it is a male thing to start out with a tiny vagina and slowly but surely, through hard work and struggle and indefatigability, earn a penis. Again, I could very well be wrong, and I am definitely interested in hearing what any of my legion of female readers have to say about the effect of victory on their nether regions.

    So, digression over now, Bill and I found ourselves devoid of victory at any level of the hierarchy on Saturday. We, of course, both blamed each other for losing.

    I played just as poorly as I always do; Bill, who is usually so magnificent as to defy description, was just a wee bit less so. Hence, I still maintain it was his fault we lost.

    It doesn't matter. We were determined to turn things around.

    As we limped off the court around noon Saturday, my toe was throbbing (more on this soon). I should have listened to it. I didn't.

    Chapter 2: Distance Swimming in Sweater Weather

    At 6 a.m. on Sunday morning, it was 47 degrees in Pittsburgh.

    7:30 a.m. in Monroeville, Jim models his yellow Tyre Po'Boy Swim Parka (or towel as some know it), which he believes goes extremely well with his residual Bell's Palsy facial paralysis. This smiling rictus masks his determination to never lose anything again.

    Bill gets in the pool and readies himself to swim his portion of the 2 x 5K, an event where two people swim 100 LCMs relay style till each has swum 50 of them, for a total of 5,000 + 5,000 meters, or 10,000 meters. Note that Bill is concealing the top of his suit for fear that FINA observers will try to DQ our team.

    Our chief obstacle to victory in the 2 x 5K race is the tag team of Carl Goldman, a magnificent Pittsburgh area distance swimmer, and Peggy Gross, a former Olympic Trial-ian he has recruited as a ringer.

    This is Carl on the bottom and Peggy in the 4 o'clock position in the flowered swim suit.

    In an effort to level the playing field, vis a vis suit coverage, Bill puts on a top to compress his moobs.

    (The effort to bring about parity in mens and women's swimming is taking place in many ways out here in the grass roots hinterlands. As regular readers will recall, I have an ongoing project dedicated to finding precisely the right kind of paste with which to seal pasties to the Jim Thornton Jammers 'n Pasties Swim Suits for Wet Chicks (TM) project. This has, in fact, inspired readers across this great land of ours, where equal opportunity is a birthright, to take these matters into their own hands, often creating highly ingenious solutions. Here, for instance, is our friend, Mr. Bzaks1424's ecoconscious propotype for recycling swimming medals into pasties:

    You'd smile too if your nipples were covered in gold!

    Unwilling to belabor things here, let me simply make short shrift of the 2 x 5K race pictorially:

    Jim patiently awaits Bill's return during one of the many, many 100s we swam that day, in the process, lapping a fine local yeoman and an ex-Trial-ian ringer, who promised--but later renegged on this promise--that we could "deflower" her if we won. (She claimed what she had said is that she would give us her flowery swim suit to wear if we won. As if!) Given how fast Bill was swimming, Jim barely got an average of 1:21.48 to rest before he needed to swim his own 1:21.48 leg.

    Jim glances at the clock for the finishing time: 2 hours, 15 minutes, and 48 seconds. This averages out to 1:21.48 seconds for each of our 100 x 100 LCM swims.

    Carl et ringer finished minutes later.

    Your time of 1:21.48 in long course meters
    converts to 1:10.32 in short course yards

    Converted to 100 SCY swims, which we will be swimming soon enough, it looks like Bill and I were going at an average pace of 1:10.32. Bill claims, but is probably just being generous, that I swam much faster than he did. I think he most likely swam faster than I did. We are as generous to one another in victory as we are cattily vicious in defeat. Perhaps it has something to do with the changes in the nether regions?

    Bill and Jim do their signature pregnancy bump following yet another victory in their storied career of winning many times and losing many more times. This photo, posted on Facebook by Pittsburgh area phenom Marla Sanchez, precipitated the following amusing exchange of comments:

    In this photo: James Scott Thornton (photos | remove tag), Bill White (photos)

    James Scott Thornton Thank god that black is slimming!

    Bill White That is not where I want slimming though....

    James Scott Thornton my doctor told me i HAD to slim down, down there, or I could actually injure women.

    Bill White apparently you are a fantastic patient!

    James Scott Thornton He gave me one of those carrot/cucumber peeling devices, and I have been steadily sheering off 1/8th " in diameter every night now for months. I am happy to announce that my unit is now no thicker than an enraged hog-nosed snake aroused from slumber on a sunny day. Soon, it will be safe to have sex again with women other than the Octomom.
    a few seconds ago

    Gad Zooks!

    I have just been informed by the software manufacturer that I can only include 10 images per blog entry.

    My quest to write the first Novella-lengthed vlog in history is being thwarted!

    We will have to pick up tomorrow in the middle of Chapter 2.

    Sorry, dear readers, for this unconscionable interruption of the spell under which I cast you.

    Hackneyed as it may be, I have no choice but to employ the cliff-hanger gambit:

    • Will Jim deflower the ex-Trialian, and, if so, will his slenderized manhood imperil her health and/or comfort level?
    • Will he and Bill win in a land sport soon?
    • Will the novella ever end, or just go on and on and on as so many fervently pray?
    • And what about this toe timer he referenced?
    • Will we ever find out what that is all about?

    And so we must bid temporary adieu to the bloated athletes, Bill and Jim.

    Adieu but not so long suckers!

    We'll be back.
  18. Was going to sleep in but not to be

    by , September 9th, 2010 at 07:25 AM (Mixing it up this year)
    Last night's golive went well so I managed to get home at a decent time. Enough to say I would just sleep in an extra 15 minutes then go to practice. So I just did an abreviated workout this morning with some sprints.

    I actually have a kids meet the next 2 weekends.

    5x200@3:30 Free
    500 Free kick w/fins every 3rd 25 fast
    8x50 from dive alternate fly/free for first 15meters then free for rest good breakouts
    5x100@1:30 Free w/paddles & bouy descend went 1:25, 1:24, 1:22, 1:18, 1:13
    100 Free easy

    Total 2500 yards
  19. Sept 8th 2010

    by , September 9th, 2010 at 12:23 AM (Swim like an Orca, but faster !)
    Aquasol 5:30 - 7:12 PM
    Coach Janine

    Warm 2x100, 50K
    6x200 Swim/Pull on 3:00
    10x50 Dolphin kicks on side on 1:00 fins
    6x50 BR Pull on 1:30
    10x50 Pace 1:00 did one :32, avg :34
    10x50 3 in - 3 out n/b from the middle - on rest do bobs


    The workouts continue, and the next meet is “PENGUIN PLUNGE” HIGH POINT SWIM MEET
    BB + / - SWIM MEET...Ive been doing more 200IM sets, and 75 FR sets. Ive entered the 200IM, 100BK and 100FR, no wimpy 100IM or 50 Fly at USA, unless your 10! But I like the 100IM, and although I'm not the fastest, but not quite the slowest, I miss the little sprints at Masters meets. Training for 200IM is different and unforgiving.
    I recently became (self) aware of a sweet spot in swimming, that place where the connection with the water is just right and doesn't take much effort to go fast, but its just as easy to lose...
    Seems that those who are regularly faster in their workouts must have achieved their feel for the water long ago.
    I felt it only once tonight during Pace, I think it was on my 6th 50, It was like I didn't feel the water rush by, and I wasn't slugging it out, more like a dance, where there was a cooperation with the water, but I didn't really add to it to go faster, I just experienced it. (no I will not say zen).
    To those who are reading this, I have only been swimming regularly for about 3 years and I will be 49 this month, so I'm in the mediocre class. Faster than some, slower than most
  20. Wed., Sept. 8

    by , September 8th, 2010 at 10:18 PM (The FAF AFAP Digest)
    Yoga, 60 minutes:

    No time today for anything but some yoga at home. I plugged in my Rodney Yee power yoga DVD after dinner. [nomedia=""]YouTube- Power Yoga Total Body Workout[/nomedia]. Hated the music (z-z-z-z-z); I'm just not the meditative type. I prefer the cornball Tony Horton for yoga. Or Lady Gaga even! But I was pretty sore in my upper body from yesterday's killer drylands (pecs, delts, traps especially), so I felt better afterward or at least more flexy.

    MAC Dryland Workout Youtube Clip:

    I watched the MAC dryland workout for the senior team. It was:

    4 rounds of:

    front squat, 8x
    squat jump, 8x
    TRX body row, 8x

    4 rounds of:

    pull ups, 8x max
    med ball slam downs, 8x
    stability ball push ups, 8x

    sled push for time -- this look pretty cool. Wish my gym had a sled to push.

    In the sprint swim portion, they started the workout with a "cold turkey" 50 swim for time ala Jazz Hands. Nice for kids maybe, not so nice for masters methinks.

    Indy Meet:

    Still thinking of attending the Indy SCM meet over Halloween weekend. (Lil Fort seems to dislike this holiday and has a costume phobia anyway.) I have gotten spousal approval. I just need to decide whether to drive with Jimslie or fly. The drive might make the swim worthless, as I would be too tuckered out. The order of events isn't too bad, although Saturday is a little dicey with 3 50s that day and the 50 back and 100 fly back to back. I would likely opt to swim the 100 fly, although I barely believe I just had that thought.


    1. More food for thought on the "less is more"/"more is more" debate: WSJ article on chronic overtraining in endurance athletes. It also notes that many endurance athletes suffer from high levels of performance stress caused by trying to win their masters categories or always PR. I guess it's healthy that I'm not even remotely bothered by my recent personal worsts.

    2. An article in the NYT confirming the prevailing thought that static stretching prior to exercise provides no benefit:

    Speaking of running, has anyone tried these crazy 5 finger running gloves?

    3. And an article confirming that Soni swims a fast breaststroke b/c she is mimicing fly, the king of all strokes. I felt like I could somewhat swim this way with the super suits, but not without.

    Allergies, etc.:

    I'm still struggling with some sleep/hormone/allergy/GI issues. Despite my doctor phobia, I'm going to see a specialist in hormone issues if I can get in off the darn wait list. I'm also getting tested for food allergies next Tuesday. Very few adults really have food allergies I realize (in fact, Jimslie seems to think they're a myth or a product of evolution gone bad). I also know there are many false positives in this testing, so I have some qualms about it. But I feel I need to rule it out, or possibly identify other intolerances. Tests confirm that I am allergic to practically everything else, so why not certain foods? (I did have a bite of lobster ravioli the other night and had an immediate reaction. Jimslie seems to think this could be self induced. I don't know how I could cause myself to have a neck rash though ...)

    Hoping to swim with Speedo tomorrow at lunchtime. What set(s) should we do?

    Updated September 8th, 2010 at 10:33 PM by The Fortress