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  1. Mixed Bag of Goodies 4/28/10

    by , April 28th, 2010 at 03:57 PM (The Labours of SwimStud)
    So My knee is bothering me a little. I guess the rigours of the season are weighing down on my body. So I wanted to do BR but couldn't kick as a precaution so I opted for alternative measures.

    Warm Up
    200 Kick
    200 Pull Paddles
    200 Swim
    4 x 50 Fly 1:30 held low 40's. Last one was ugly but I am going to start swimming a bit more fly earlier in my workout to try and get into the groove.
    200 EZ

    Main--Stolen from Geek

    Twice through:
    1 x 300 75EZ/25 IMO x 3 5:00
    3 x 100 HD K 2:45
    1 x 200 50FR/ 100BK/50 FR HD
    8 x 25 HD K :35
    I did the first round sans fins, and probably not kicked fast enough but after the meet, and swimming, weights and running...I am not to unhappy with a good solid effort. My 100's I held at <2:20 and the 25's at <:25. The 2nd go through I used fins and went on faster intervals...

    Post Main/Cool
    200 EZ no fins
    4 x 100 BR Pull--fast hands
    4 x 100 BR Pull fly kick EZ

    Lifted weights but avoided leg press to save my knee the aggravation. Did some core work, then guzzled a Muscle Milk in about oh, 26.25 seconds.
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  2. Colonies Zone Meet

    2010 Colonies Zone Short Course Yards Championships:

    It was good to meet so many of my 1776 teammates this weekend; a very friendly and helpful group of people. Special thanks go to Wayne for counting for me in the 1000 at the last minute!

    We have a lot of fast people, spread over most of the age groups. Being able to team up with these guys for relays at the end of the year is great!

    Speaking of which, props to Tom for putting together our Delaware Valley LMSC record-breaking 25+ 800 free relay, which I was proud to anchor. That was definitely a good call! I pulled a 1:50. I'm pretty happy with that. [Addendum: this relay placed second in the nation in the recently-finalized SCY top ten. Thanks again to Tom P. for masterminding the whole thing].

    Personal highlights:

    1: Doing a 10:22 in the 1000 despite going only about 95%, and almost missing the race by running around trying to find a last-minute counter! I went 10 seconds faster than I did at Y Nats last week, and came within 4 seconds of the meet record for 35-39. I wish I had gone 100%, maybe I'd have gotten that record, but still a 10 sec. drop is nice either way.

    2: Trying a different overall strategy for the 400 IM, and a different technique for fly specifically, which seems to have worked. I'm happy with the time, considering I was experimenting with the fly, and the effort I put into it overall (I was trying to save strength for the 100 back immediately afterward). I tried a lot harder last week at Y Nationals, and only went 2 seconds faster. I've learned that even if I can't get the times I want, I can at least adapt and treat races as learning exeriences.

    The other races were OK, right about where I thought I'd be, maybe a little slower. I won races of 200 yards-and-longer, and placed 2nd in anything shorter than that. Pretty much what I would expect! But hey, it was a long weekend, lots of swims. Most of my races were best times (as a Masters swimmer); can't argue with that!

    I'm now enjoying some time off (from swimming AND work!). Man, did I need it. I've been running on fumes the last few weeks, and not just b/c of all this swimming and travelling! But I look forward to seeing these guys again this summer.

    2010 Colonies Zone Long Course Meters Championships:

    After 3 weeks of minimal training, I managed to make the National LCM Top Ten in one of my off-events, coming in 6th in the 200 Br. Just goes to show that you never know what will happen...but you can always at least try!

    Congratulations to my team, 1776 Colonials; we won the Medium Team Division at LCM Zone Championships, without doing any relays! Most of the thanks go to Tom P. and Laurie Hug, who seemed to do about 50 races per day with machine-like precision. For my own part, I managed to win the 1500 and the 400, despite minimal training, so I'm pretty happy with that. The 1500 had never been offered at LCM zones before, so I ended up setting the meet record in that race; next year I'll try to re-set the record with a more deserving time!

    I seeded myself way too fast for this meet. At one point I spoke to the meet officials and offered to switch to one of the gutter lanes so that more deserving swimmers could get the better lanes, but they thought that would be too complicated, so I stayed where I was.

    The overall time in the 1500 is not good, but I’m actually pretty pleased with my splits; they were fairly consistent. That’s all I can ask for at this point; if nothing else, you can always control the mental part of it.

    I went after the 400 free more aggressively. I’d rather get in and race a shorter event like this and let the chips fall where they may. No sense in getting intimidated by 400 meters.

    When I decided to go to Zone Championships, they were only 3 weeks away. But I realized that there's never a good reason to quit, so I decided to go to the meet anyway. A short training period just means you have to modify your expectations, rather than quit altogether!

    Finally posted an avatar...

    More photos to come later. Some, like the shots from the plane to Florida, were taken with my little point-and-shoot (didn't feel like lugging my real camera to Nationals). Others were actually taken at Zones in 2008, before I started swimming again. At that time, I was building my portfolio (still am!), and went to Long Course Zones meet down in Maryland. They're lumped in with shots from 2010 Short Course Zones. Enjoy!

    The avatar is actually one of my own photographs, shot on film back a few years ago. I left the shutter open for a long time while driving down the Trenton tunnel, then flipped it back into a negative when I digitized it (which explains the weird colors, and why the lights along the top of the tunnel are dark, while the rest of the tunnel is bright). I realized a few days ago that this image kinda looks like being under water in a pool, the black lights looking somewhat like lane-lines. I thought, "well, i guess I finally found my avatar!'


    June 2012:
    I’m finally back in the water. I realized that my USMS results page has good times listed for my core events, but all the other events are either non-existent or leave much to be desired. I’m a well-rounded swimmer, so there’s really no reason why my results page should paint me a distance freestyler, and nothing more.
    I’d like to finally straighten out my breaststroke. I have to experiment with the different styles of breaststroke [sculling vs. pulling, etc]. I know I have a decent 200 breast in me somewhere, especially in long course. I just have to pull it out of me.
    I’m also going to see if I can work the kinks out of my backstroke. it hasn’t felt right since high school. The good news is, I think I know what the problem is. I also need to work on my back starts. Anyway, it’s good to be back. I feel like I’m in better shape already.


    Aug. 4, 2012: Keystone State Games.

    Went to the 2012 Keystone State Games yesterday with only about 4 weeks of consistent training. Trouble is, last week I had an emergency dental issue that kept me out of the water & gym for 7 days. Worst possible timing. I literally didn’t touch a pool till the day of the meet. And even then I had very minimal training before that. But I decided to go anyway, and make it a moral victory, rather than sitting home feeling sorry for myself. I was entered in 5 races (the maximum), and planned to drop 1 or 2 of them anyway, but with the missed week of training, I decided to drop down to 2 races, the 200 Br and 200 Bk. There were no other swimmers in my age group in those races, so there was no pressure to go fast. And I’ve been playing around with my back and breast technique in practice anyway, so I decided to make these 2 races into ‘practice runs’ to see if my technique changes were working. The good news is, I believe they are. The bad news is, my times were abysmal! Oh well, I consciously decided not to go fast anyway, and with only recently getting back into the pool and the lost week of training, it’s not like I was going to go fast even if I tried. And I came home with two golds and even set meet records, believe it or not (the 200 Bk had never been attempted in the M35-39 AG, and the 200 Br record was 3:24 !!!!). So it was a good day…a moral victory for showing up, and got to test my technique changes under quasi-race conditions. I even think my back start was better than usual.

    Updated August 5th, 2012 at 05:20 PM by Undeniable

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  3. Tuesday April 27, 2010

    by , April 28th, 2010 at 01:44 PM (Keepin Track 2010)
    Our Master's team practices on Tuesday and Thursday nights. I was glad that we had workout tonight because I felt under motivated and likely would not have accomplished such a lengthy showing on my own. I was already looking forward to the camaraderie before I even got there.

    We were a bit pressed for time tonight though and I sensed the rushed nature of the workout. It wasn't too terrible, but I generally like to have a bit more "perspective moments" (REST) lol between sets to regroup.

    The main set involved some descend work in the middle portion. I felt like I was descending in effort and time, but the increment was maybe a little shy of what I would have liked. As for recovery, the 100 pull and the easy 100 back in the set got me right back to READY for the 3x100. I think that is a good sign that aerobically I am in good shape. ahhh.

    I did not connect with either stroke tonight as I did last week. The biggest helper of that is to sense the height in my shoulder area during freestyle to kind of "GET THE FEEL OF IT" and to raise my hips high throughout the whole stroke cycle in BR. Both those attempts seem to do the best at resetting my good stroke.

    Got to train the brain what is right!

    I lifted this morning for about 45 minutes. All arms sets and leg sets 2x. Once mod at 16 reps and Once heavier at 10-12 reps. CORE too. Could be why TUES workouts have been a challenge-lifting tricky to place in my week. BR sprint did not feel LIGHT or SPRINTY, so must be careful.


    Today's practice:

    WU 300 mix 200 kick 100 BR drill

    200 Kick - with flippers

    4 x 50 IM order (25 drill, 25 swim) on 1'

    3 x 100 Stroke (50 drill, 50 swim) on 1:45

    Main set:
    1 x 100 FR Pull on 1:30
    3 x 100 FR on 1:30 (Descend speed by sets)
    1 x 100 easy (lol) back on 2:00
    (Repeat 5x)

    4 x 50 Kick breaststroke NO BOARD!

    Stroke set:
    2 x 50 Swim on 1'
    (R:30; repeat 3x)

    2 x 25 sprint work breakout.

    200 WD

    Total = 4600yds
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  4. Sarasota Y Sharks Masters 5:30 AM Workout -04/29/10

    by , April 28th, 2010 at 01:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    4 X 100 2:00
    2 X 150 2:30
    2 X 200 3:30

    1 X 300 free 5:00
    1 X 200 IM 4:00
    3 X 100 kick 2:30
    Twice through

    2 X {4 X 100 broken 2:15
    Broken 5 seconds at the 50.
    Choice.
    Break between rounds.

    12 X 50 1:15
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4800M
    Categories
    Swim Workouts
  5. Wednesday, 4/28/10

    by , April 28th, 2010 at 12:05 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    400 swim free
    200 kick choice
    300 I M drill

    6 x 75 on 1:30, odds free, evens no free; alt. Kick/drill/swim by 25
    (did fly-back-breast on the evens)

    3 sets of 4 x 100 with no extra rest between sets:

    Set #1 all free on 1:30, make interval with consistent stroke;
    (1:20-1:25 at 16 spl)

    Set #2 back on 1:45 best average with long walls working the underwaters;
    (1:28-1:30 at 17-18 spl w/5-6 sdk off walls)

    Set #3 back w/zoomers on 2:00, descend 1-4 to all out effort;
    (went 1:30-1:25-1:20-1:14)
    easy 50

    3 x 50 back from blocks on 3:00. Sprint through the turn then real easy to finish
    (Goal was to get feet on the wall at opposite end before 16 sec. almost made it. was flipping on each one at the 16s mark)

    Swim down 200
    --
    Total: 2950 yards
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  6. Back to the grind ...

    Had my last pre-nats appointment with my trainer last night. Thought about telling him I wanted to scale it down but decided to go full throtle one last time. Totally kicked my butt ...

    20 minutes into the 60 minute session I actually thought I was going to melt into a puddle of sweat and keel over.

    We did the following:
    Couple minute warm-up included:
    Jumping jacks
    Oblique kicks (I thought I was coordinated sadly I am not)
    Side twist mini jumps

    3 Rounds of 5x5x5 squats with 4lb med ball (five regular, five fast, five jump to small box

    I truly cannot remember the order of everything else but we did 3 rounds of the following...
    Side twists with cords
    Lunge and twist with cords
    Ab wheel
    Slide board tucks with cords on ankles
    Scooter walks with wrist weights on belly
    Lunge and press walks
    Fly recover on bosu with weights
    More Oblique kicks
    Single leg balance moves with weights
    Slide board squat and pull together


    Probably a couple more things I am forgetting

    Was way too fried to swim fast so I did drills and recovery.

    Tonight it's back to fast swimming ...
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  7. Wed Apr 28th 2010

    by , April 28th, 2010 at 10:44 AM (Ande's Swimming Blog)
    Wed Apr 28th 2010

    Upcoming Travel
    Thu May 13 - Sun 16: Grand Canyon, AZ
    (any recs for what we should do there?)
    Sun May 16 - Wed 19: Scottsdale, AZ
    (any recs for what my family should do while I'm in meetings)
    Thu May 20 - Mon 24: Atlanta

    Lifted weights this morning

    TODAYS SWIM PRACTICE

    Swim Center
    SCY Main pool & diving well
    WHITNEY coached
    6:30 - 8:00 dove in 6:33ish
    swam with Marcio & Mike Varozza who's doing Waterloo Swim School in North West Austin
    beside Nate, Jon, Tenille, Tyler, Amy, Brandon, Ned, & Michael Lovato
    wore B70 legs

    Warm UP
    400
    300
    200 k fly no board went 2:22
    100

    MAIN SET
    assigned 400 IM
    did 4 x 50 drill

    assigned 400
    did 4 x 50

    assigned 4 x 100 IM desc
    DID: mike borrowed marcio's zoomer like fins & said he wanted to kick a 100 around 1:00, he went 53
    so I skipped 1 -3, put on Marcio's fins trying to beat mike
    I dove in & my right fin came off, but I kept going & kicked a 100 in 51

    assigned 800
    did 8 x 50

    (this we had a little set here, but I don't remember it)

    assigned 12 x 100
    did: skipped it, to rest 15 minutes

    50 bk
    roll start
    mike timed
    went pretty fast but he had a timing malfunction so I don't know what my time was

    50 easy



    2010 MEETS:

    [2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 3 days or 24 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
  8. 4/28: Team Practice

    Got 10 hours sleep last night. Hopefully my body is back on the correct timezone now.

    The only goal was to survive practice, but at the end of practice I was pretty happy.

    Warm Up
    - 400 free
    - 200 kick
    - 300 back
    Transition
    - 3x100 drill swim
    Main Set
    - 200 free
    - 4x50 kick on 1:15
    - 200 back
    - 4x50 free on 60 (34, 31,30,29)
    - 200 kick
    - 4x50 back
    Main Set 2
    - 4x200 odd free on 2:40, even back ez on 3:40 (2:26, 2:18)
    Cool down
    - 300 ez
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  9. 04-27-2010 Working it

    by , April 28th, 2010 at 01:13 AM (Swim like an Orca, but faster !)
    Aquasol
    Warm 100FR, 200FR, 200IM drill
    6x50 K F&B SDK UW/Graveyard K on 1:00
    Super IM (1300/2100)

    13x100 on 2:00 (suppose to be 1:45)
    100IM, 100Fly
    100IM, 100BK
    100IM, 100BR
    100IM, 100FR
    100IM, 50Fly/50BK
    100IM, 50BR/50FR
    100IM
    Kick (400/2500)

    400IM K no B/F Fly and FR on side.
    75's(750/3250)
    10x75FR w/F on 1:00
    Cool
    250


    3500SCY


    Coach Janine told me that the retired Coach Terry, (who retired to sailing around the Bahamas) used to make the Seniors do the Super IM's with 200's and 400's. I missed the last USA kids meet, which was the first LCM of the season. The next Masters meet is some 300 miles in Clovis, not in my budget or time to travel.I seem to be coming out of a really bad funk in my training, one that has lasted about 4 months. Without the comeuppance conditioning and the late 40's aging, its tough to jump in some day's and just do the set's that the coach assigns. But I never complain, my coach will spend time with me doing sprint sets and working on the finer points of the dive, turns, stroke and breakouts and transitions...
    The other day was a 12x100 that started on the 2:00, then on # 5-8 on the 1:40, finally 9-12 on the 1:20, it was by far the most painful set Ive ever done, the lactate buildup was intense! The next day was 15x50 starting on the 1:00, :50 then :40 by 5's. Yesterday my normal 6x200's was changed up with odds pull, evens swim, ouch!
    I'm the only male master left, the other 2 who had swum in college have stop showing up, one had a heart condition and who knows what happened to Dr. Bob...The gals that show up every now and then, are not so much into the race training, they get easier workouts that allows them time to socialize.
    Today I was the only master, with Seniors on the right and Juniors on the left...
    Sometimes I really feel like an old Orca surrounded by jittery fast dolphins!
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  10. Short 'n Easy

    by , April 27th, 2010 at 08:18 PM (Elise's Fitness Fun)
    Short on time, but squeezed in a quick swim workout.

    300 warm-up

    200 easy dolphin on back with fins

    8 x 25 - 3/4 underwater SDK, one-arm fly on :45

    8 x 25 back - 3/4 underwater SDK on back, back swim on :45

    6 x 50 - odds were 25 fly drill (underwater recovery only)/25 fly, evens were back doing 25 rt arm/25 lt arm only on 1:15

    3 x 100 fly with fins - 25 rt arm/25 lt arm/25- 3 rt, 3 lt, 3 full/25 full stroke on 1:45

    200 easy

    1700 SCY

    If I can get in 8,000 more yards this week, I'll be right on my target goal for the month. Hopefully should not be a problem.

    Did my practice after the kids practiced. I talked to the coach about the number of events I am swimming at Nationals and she thought I had taken on too many. I'm slated to do the 50 fly, 100 free, and 50 back on Saturday. The 100 free is right before the 50 back. Not sure which one I would want to drop.

    Updated April 27th, 2010 at 08:25 PM by elise526

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  11. Back to Killer Mode, April 27

    by , April 27th, 2010 at 08:07 PM (The FAF AFAP Digest)
    Drylands:

    skull crushers, 50 x 2 x 15
    goblet squats, 65 x 2 x 15
    standing lat pulldown, 140 x 2 x 12
    box jumps, 1 x 10
    altitude drops, 1 x 15
    straight arm plank with feet on yoga ball, 2 x 1:00
    wall squats, 2 x 1:00 (too easy, need to do this much longer)
    lateral bunny hops over bench (ouch!), 1 x 1:00
    pole vaulters w/45 lb bar, 45 x 2 x 25
    med ball slams, 2 x 10
    twisting med ball slams, 1 x 15
    dead bugs on bosu, 2 x 25
    good morning darlings on bosu, 2 x 50
    (need to add ankle weights to these)
    russian twists w/25 lb plate, 2 x 25

    15 minutes of various RC exercises, including the ones Mollie showed me at the meet.

    Ate an energy bar and banana and drove to the pool ...


    Swim/SCY/Solo:

    I ripped off & remixed Geek's workout from today. I love the blogs for this reason -- you can steal a workout outright or use the structure and adapt it to your own training needs. This is so very valuable when you're training solo.

    Warm up:

    600 various

    Aerobic Set:

    3 rounds (fly w/fins, back, breast)

    2 x 100 kick
    2 x 100 drill
    2 x 100 pull (except didn't pull fly; did single arm fly again)

    I used about a :20 RI

    Speed Set:

    With fins, 2 rounds of:

    1 x 100 fast kick
    1 x 100 EZ
    1 x 100, done as 50 fast kick + 50 EZ
    1 x 100 pull
    4 x fast 25s @ :45
    1 x 50 EZ

    1st round = flutter w/board. Went :58, :25 and 11s on the fast stuff.
    2nd round = backstroke kick. Went :56, :25 and not sure of times on the 25s.

    The 100s really hurt. I didn't pay attention to intervals on these and took plenty of rest.

    100 EZ

    Total: 3650

    Got out right at 4:00 as the FISH were starting their practice. Kate Zeigler said hi and hopped in my lane.


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

    Commentary:

    I slept in a bit more this am after getting my youngest off to school and felt relatively good at both workouts. I seem to have recovered much more quickly from Zones this year than last year. Last year, I was blasted for days. I think the fewer events and post-meet massage helped.

    Video:

    Here is the youtube link to the GMUP 200 free relay at Zones. I led off and was wearing my Speedo kneeskin. I wore it to get a comparison to my other bodysuit 50 free swims. It was closer than I expected. Jim Thornton narrates. For some reason, he was worried I wouldn't "attack" the race (perhaps because of the reverse placebo effect?). But I would never let relay mates down! The women next to me is a speedy Red Tide swimmer. It looks like she got me coming off the turn when I was too deep. But I was happy with my reaction time on the start. It seemed faster than my open 50 free the next day that was also video'd.

    [nomedia="http://www.youtube.com/watch?v=c8DJRKY5jK8"]YouTube- 200 free relay Zones 2010[/nomedia].

    Question:

    Does anyone remember if leadoff splits from free relays at Nats are automatically put into the database? Or do we have to submit a split request? I know this was discussed recently on the forums, but can't remember what was said. I think it's automatic? I have one more shot at the 50 free at Nats. And I need it because there were some crazy fast ladies in my age group at IL States, including a super speedy new 45 year old.


    Relays:

    I got notification today that two of my chick relays are officially AA. And with 2 different teams! One was my Women's 400 medley relay with GMUP. The other was my ABM Women's 200 free relay from Indy. It was an honor to swim with such fast chicks!


    Interesting blurbs:

    Customizing Workouts:

    Strict plans may slow your progress, according to a study in The Journal of Strength and Conditioning Research.

    A group of people in a weight-training class were given identical workout lists; half could choose their workouts, while the others were told which to do. After 12 weeks, the group that could choose had greater strength gains compared with the guided group.

    The author says the reason is that they could opt for easier moves when they were tired, saving tougher sessions for when they felt ready. Listen when your body tells you it is due for a slower pace workout. You’ll recover better and get more from your workouts.


    Vitamin D:

    http://www.webmd.com/healthy-aging/n...src=RSS_PUBLIC


    Another Dryland Study Abstract:

    ABSTRACT
    Zampagni, ML, Casino, D, Benelli, P, Visani, A, Marcacci, M, and De Vito, G.

    "Anthropometric and strength variables to predict freestyle performance times in elite master swimmers. J Strength Cond Res 22: 1298–1307, 2008—The aims of this study were to determine in elite master swimmers of both genders whether, using anthropometric variables and the hand grip strength measure, it was possible to predict freestyle performance time, whether the considered predictors were related similarly to different events (50, 100, 200, 400, 800 m), and whether they were the same in male and female master swimmers. The relationships between performance times and age, body mass, height, arm length, forearm length, forearm muscle volume, and hand grip strength were examined in 135 elite master swimmers. Pearson’s simple correlation coefficients were calculated and then prediction equations were developed. Age, height, and hand grip strength were the best predictors in short-distance events, whereas only age and height were predictors in middle- and long-distance events. The correspond- ing coefficient of determination (R2) of performance times were 0.84 in the 50-m event, 0.73 in the 100-m event, 0.75 in the 200-m event, 0.66 in the 400-m event, and 0.63 in the 800-m event. These regression equations were then cross-validated in a control group of 126 nonelite, age-matched swimmers, obtaining significant and good correlations for all distances (range, r = 0.67 and 0.83; p , 0.01), indicating that predictors are valid in an extended sample of master swimmers. Differences between sexes were not found in 50-m event, but were present in all other events. These models might be useful to determine individual performance times by contributing to improving the individual’s training program and the selection of master swimmers. Coaches could have better accuracy in determining whether an athlete needs a strength training program in order to optimize performance time."

    Updated April 27th, 2010 at 10:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Masters Swim Meets / Events
  12. Sarasota Y Sharks Masters 5:30 AM Workout -04/28/10

    by , April 27th, 2010 at 02:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 150 2:30
    4 X 100 1:30
    4 X 75 1:15
    Build last 50 on 75's

    1 X 500 free 7:30
    4 X 200 free 3:00
    Break 30 additional seconds
    1 X 400 IM 7:00
    4 X 125 IM 2:15
    Rotate 50 of each stroke on 125's

    LCM

    5 X 100 kick 2:30

    8 X 100 free 1:40
    Descend 1-4/5-8

    WARM DOWN: 4 X 50 easy 1:00

    5000 Y/M
    Categories
    Swim Workouts
  13. Jim: The Classics Illustrated Version

    by , April 27th, 2010 at 02:36 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Okay, after this, I will take a break from swimming self-aggrandizement and move onto other areas of self-aggrandizement so vlog followers won't get sick of me.

    But I can't help myself.

    I must post footage of what proved to be the greatest meet experience of my life.

    Many many thanks to the munificent Chicken of the Sea, Amanda "HTFU" Hunt, who filmed all these races.

    Swim #1. 1000 yard freestyle (Friday night)


    Fortunately, this does not include the 1000.

    Even I would be hard pressed to watch me plodding back and forth for 11:22.39 Z

    Swim #2. 100 yard freestyle (Saturday morning)

    I was sort of out of it for this swim. I got up on the blocks late after some confusion about what heat I was in and was still semi-putting my goggles on when the starter, perhaps noting my discombobulation, had one of the only quick interludes of the whole meet between the "take your marks" and the "go."

    So, I did not have time to remind myself to keep my eyes open. You will see on the third length that I hit the lap lane. What you can't see is that the turns on the far end of the pool were all wobbly because of this slippy metal rim that the GMU pool has around its perimeter.

    When I finished the race, I looked up at the clock and thought I had done a 53.35, slower than two weeks earlier in our Amish mudhole. I was horribly disappointed and instantly groggy and bedraggled.

    A half hour later, when they posted the results, I saw that I had been looking at the wrong time on the board. I had actually swum a 52.43Z, which turns out to be my fastest ever electronically timed 100 as a masters swimmer. (I went a 52.09 hand-timed at CMU when I was 50.)

    This time beat my old zone's record of 52.90, but it was crushed by the great sprinter, Paul Trevisan in the next heat. Still, I had a new Zones record for about 1 minute!

    Anyhow, great joy for me here-- and a tincture of what might have been had I had time to remind myself to keep my eyes opened:

    http://www.youtube.com/user/saddlebagz69#p/a/u/2/7gcg2M8Y2m4


    Swim #3. 500 Freestyle (Saturday afternoon)

    I swam this race, like the 1000, not in my B70 but rather a FS1 I had purchased in the pre-B70 era but never worn before. My goal was to man up for this race and not coddle myself too much, vis a vis pain avoidance. But I also didn't want to suffer arm lockjaw half way through and require mechanical hoist water evacuation. Thus I attempted, as best I could, to adopt a metronomic death march kind of approach, with a bit of a sprint at the end if there was anything left.

    Note: I am putting these videos in order of how I swam the races, but you might want to save watching this one for last and take the precaution of cushioning the floor around you with throw pillows in case it causes you to nod off.

    My time--5:23.18Z--beat my old Zones record in this event.

    http://www.youtube.com/user/saddleba.../3/gfi1biu0uUs


    Swim #4. 200 Freestyle (Sunday morning)

    This was the high point of my swimming life--a new zones record (beating my time of 1:56.07 from last year.

    Event 32 Men 55-59 200 Yard Freestyle
    ================================================== ================
    ZONE: Z 1:56.07 4/26/2009 James Thornton, TPIT
    NATL: ! 1:50.85 5/14/2006 JIM MCCONICA
    Name Age Team Seed Finals
    ================================================== ================
    1 Thornton, James 57 TEAM PITTSBURGH 1:58.90 1:54.89Z
    26.55 55.39 (28.84)
    1:25.44 (30.05) 1:54.89 (29.45)

    'Nuff said.

    [nomedia="http://www.youtube.com/watch?v=Nj0dgN1-H90"]YouTube- Jim's 200 free[/nomedia]

    Immediate aftermath:

    http://www.youtube.com/user/saddleba.../7/HIkAZSslQBw

    Aftermath continued:

    http://www.youtube.com/user/saddleba.../6/wze2QdxAfoU

    Swim #5. 50 Freestyle (Sunday afternoon)

    Being as I had absolutely no chance to make the Top 10 in the 50--and doubt I could have made the Top 100 in this pure sprinter's event--I decided to end the meet on a note that might preminisce my FINA-legal future.

    And so it was for the first time since I was 47, and the Speedo Aquablade body suit had not yet been invented, that I actually raced something in a jammer.

    The suit was the new Speedo racing jammer, which had a peculiar feel. People who have raced in so-called paper suits told me its got a similar tactile sensation to this. I have a size 34 gut (if I am being generous to myself), so I wore a size 30 jammer.

    It got on easily, perhaps too easily.

    My initial concern with this suit was that it compresses and miniaturizes the one part of my body that needs not further miniaturization. Moreover, by compacting the flesh here, it only served--like a pasta extruder--to push more fat out where I suspected it might be flubbering and blubbering like a sail that has lost one of its lines in a gale.

    In other words, I did not think I would be swimming with the sleekness of an orca but more with the inelegance of a sumo.

    My best times this year previous to today were a 24.81 and a 24.50, both swum in Amish mudholes with my B70 kneeskin.

    I figured that if I could break 26.0 in the jammers, I would be doing okay.

    To give myself some additional boost, I first took some Jolt, the use of which is illustrated in the following, where I instructed Leslie in the proper application of the gum:

    http://www.youtube.com/user/saddleba.../1/bofYC-y2qn0

    Next, I did the pre-50 weigh in on the George Mason University cattle scale. Why they have this thing in the natatorium baffles me, but I used it anyhow.

    http://www.youtube.com/user/saddleba...13/oXxlukFno6A

    Finally, I moved to the blocks for the first of what would prove two starts in the 50:

    http://www.youtube.com/user/saddleba...14/JWJv2NVxuR0

    Then the second start and actual race:

    http://www.youtube.com/user/saddleba...15/v3t25IghfqU

    Followed by the aftermath:

    http://www.youtube.com/user/saddleba...16/u3BkgqwjeBw

    My time of 24.78 is the best jammer time I have done as a master. I don't know what the discrepancy between this and a B70 time would be. Last year, my 50 in the b70 was a 24.17, so if we compare these, it's a .61 second difference.

    However, I also swam the 100 and 200 slower last year, so it is possible I might have beaten my 24.17 this year had I done it in a B70. I doubt I would have beaten the time by anymore than roughly have the time I beat my 100 by (52.90-52.43=.47/2=.23). So saying I might have done a 24.17-.23 = 23.94 in the B70, that would suggest that switching to jammers cost me .84 seconds per 50.

    Not great, but I suspect learning to keep my eyes open could make up some of this, shaving off chest hair a little more, and losing the gut maybe a wee bit more.

    But such is fodder for future vlogs. This is the time to reap, not to sow!

    Updated April 28th, 2010 at 04:02 PM by jim thornton

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  14. State and Monday's Recovery

    The IL state meet was this past weekend. Overall I am happy with my non-tapered swims. I think the races were good, the details need work. It's a good place to be in just over three weeks out.

    50 Free - AWFUL start, breakout and turn - again it's the details. Turn needs to increase.

    100 Free - One off turn, better turns than the 50, Turn over needs to increase, legs were great.

    200 Free - blah who really cares. The next to me totally sandbagged. I thought I was swimming way crappier than I was. It was right about my best time. I haven't swum this race tapered SCY in years.

    50 fly - AWFUL turn and finish. Needed an extra stroke on both. I need to channel Phelps not Cavic and drill that wall.

    100 IM - first race. First race always sucks. Arms were hurting. Not really a race I focus on or care about.

    50 Back - not bad ... need to work on my finish.

    50 breast - had fun not worried about times.



    Was supposed to have a private pilates reformer session ... she forgot the door over at the gym is a spa. They had a last minute cancelation so I got a massage instead. It was not a great massage but it helped.

    Got in the water and did 1,000 yards or so easy. Did a bunch of fly drills, some turns and finishes.

    Tonight I have my last training appt. before nats and a solo swim session. Going to go right back into killer mode ... hope my body is in one piece after.
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  15. Tuesday, 4/27/10

    by , April 27th, 2010 at 11:47 AM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Sprinting and kicking

    200 free swim
    200 IM alt. kick/drill by 25
    400 pull alt. 100 free/100 back

    12 x 25 on 45: odds free, evens back; on all 25s go 12.5 kicking underwater, then swim the rest of the way at about 75%

    pull 2 x 200 back smooth w/30 sec. rest: hold stroke count
    ( went 3:10, 3:05)

    kick 12 x 25 on :40 as 3x around
    {(did round 1-2 free w/board, 3-4 on back)
    #1 at 75% (free - 26, back - 30)
    #2 at 85% (free - 24, back - 27)
    #3 at 95% (free - 22, back - 25)
    #4 all out (free <20, back <22 )}

    swim 2 x 200 back smooth w/30 sec. rest: hold stroke count the same on both, but make #2 faster than #1
    (went 3:02, 2:57 )
    50 easy choice

    swim 8 x 25 on 1:00 all out: odds free off blocks, evens back
    (free was 14-15, on back was 15-16)

    swim down 250 easy choice
    --
    Total: 2700 yards

    Updated April 27th, 2010 at 04:01 PM by poolraat

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  16. Tue Apr 27th 2010

    by , April 27th, 2010 at 11:26 AM (Ande's Swimming Blog)
    Tue Apr 27th 2010

    Upcoming Travel
    May 13 - 16 Grand Canyon, AZ
    May 16 - 19 Scottsdale, AZ
    May 20 - 24 Atlanta

    Lifted weights monday afternoon

    TODAYS SWIM PRACTICE

    Swim Center
    SCY diving well
    WHITNEY coached
    6:30 - 8:00 dove in 6:33ish
    swam with Jon, Tenille & Mike Varozza who's doing Waterloo Swim School in North West Austin
    beside Tyler, Todd, Marcio, & Ned
    wore B70 jammer

    Warm UP
    2 rounds of 175 fr 25 fl, 125 fr 25 bk, 75 fr 25 br


    MAIN SET

    DROP DOWN 50 KICK SET
    Start at 1:00 drop 1 sec each round
    NO FINS
    stopped at 36

    4 rounds of
    1 min vert kick (took it easy)
    25 stroke fast
    25 no breath
    100 easy

    assigned 16 x 50
    50 swim, 50 r 50 l 50 swim
    did 50 fast in each round
    fl 27 bk 26 br skip fr 22.9

    100 easy

    2010 MEETS:

    [2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 3 days or 24 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
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    Swim Workouts
  17. Mile High

    Amazing class last night. We did a broken 1650 as part of our workout, which I did with all flip turns, and my time worked out to an average of 1:55 for each 100 yds, faster split times than what I usually do in an hour swim. I really felt like I was cranking. Finally getting the hang of body roll, arm extension, early catch. Not perfect, but when I do it right, I can feel the subtle differences in stroke power. Ditto backstroke. I still have a long way to go before I do all this consistently, but at least I have a sense of how it should feel.

    Also, my cardio fitness in general feels much better. My flip turns were pretty good, too, and again, I know how they should feel when done right,and I know what I'm doing wrong when they go a little wonky. Not bad, considering I was sharing a lane with a much more powerful swimmer than myself, and there was a lot of turbulence being kicked up--lots of swimmers in a fairly small pool.

    Updated April 27th, 2010 at 10:35 AM by Nancy H. (Verbs are your friend!)

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  18. 4/27: Solo workout and Asian workout recaps

    Asia Trip: I have notes, pictures and video that needs to be organized. Quite a bit of this has already been done, but it will probably be the weekend before I finish everything up and post it.

    I missed leaving for the team workout by about 25 minutes yesterday morning. Went to bed before 8pm last night and woke up for good around 2am.

    Lifetime SCM
    In the water before 4am.

    Warm up
    - 500 free
    - 400 as 2x 50 kick 150 back
    - 300 as 3x 100 IM
    - 200 kick with board no fins
    - 100 back
    Main Set
    - 10x100 on 1:30 (5 sec rest 1-5, 10 sec on 6 & 7, 1:18 on the 10th) tried to maintain a easy long stroke
    Cool down
    - 100 kick
    - 100 back
    - 100 kick
    - 50 free
    - 50 back
    - 50 free
    - 50 back


    Asia workouts
    - lifted 3 times using machines
    - ab workout about 6 times
    - 6-8 hours stationary bike spread over 4-5 workouts
    - 2 tethered swims
    - 2 pool swims
    - 1 ocean swim
    - 90 minutes of kayaking in Halong Bay
    - lots of walking

    Here are the details of 3 of the swims. I didn't write down the details of the second tethered swim, but I do remember that the water temp was only 84 and I only swam for about 15 minutes because LW wanted to go to breakfast as soon as the dining room opened.

    Ritz Carlton 4/10 Swim

    Started a little after 6am when the pool first opened. The sun had not come up yet and I was swimming alone with the pool lights for the first half of the workout. Water was a couple of degrees cooler today.

    500 free
    200 kick back
    500 free
    225 kick back
    10x100 IM
    175 kick back
    5x100 free ascend

    Tethered Swim 4/12

    This was a very short swim. I was only in the water for 20 minutes and felt horrible afterward. The pool thermometer was reading over 90.

    2 minute tethered swim warm up
    10x100 strokes 30 seconds rest

    Ko Kood Thailand Open Water 4/16

    There were two sets of buoys in the cove, so I swam between the two. I guess they were about 100 yards apart, but I have no good point of reference. I did 5 laps in about 30 minutes, or 3:00/100.
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  19. Trying to sprint but just not there

    by , April 27th, 2010 at 07:33 AM (Mixing it up this year)
    My sprints feel so bad right now. I know I am still lifting and hopefully the next 3 weeks will come around.

    10x100@1:45 Free every 3rd back
    500 Free kick w/fins every 3rd 25 sprint kick
    10x50 from dive alt fly / free 20 yard sprint then easy free
    5x100@1:30 as 50free/50back w/paddles & bouy this was strong
    500 kick w/fins as 100bk,100fl,100fr,100bk,100fl
    200 Free w/paddles & bouy
    150 Free
    100 Free fist drill
    50 Free kick

    Total 3500 yards
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  20. Trying to sprint but just not there

    by , April 27th, 2010 at 07:32 AM (Mixing it up this year)
    My sprints feel so bad right now. I know I am still lifting and hopefully the next 3 weeks will come around.

    10x100@1:45 Free every 3rd back
    500 Free kick w/fins every 3rd 25 sprint kick
    10x50 from dive alt fly / free 20 yard sprint then easy free
    5x100@1:30 as 50free/50back w/paddles & bouy this was strong
    500 kick w/fins as 100bk,100fl,100fr,100bk,100fl
    200 Free w/paddles & bouy
    150 Free
    100 Free fist drill
    50 Free kick

    Total 3500 yards
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