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  1. Yoga in the sauna

    by , March 2nd, 2010 at 12:12 AM (Elise's Fitness Fun)
    Did my own mini-version of hot yoga tonight, if you can even call it that. After my swim workout tonight, got in the sauna (dry heat) and did some basic yoga moves to stretch out my lower back. Amazing how much good it did. I'm taking Q's advice of trying to work in about 20 minutes of a yoga routine when and where I can. Seems to be working out so far.

    Earlier today, ran 25 minutes around the cotton fields with my dog, a large lab mix of about 115 pounds. He enjoys it as he gets to run ahead of me off the leash.

    Swam this evening. The short run took a little bit more out of me than expected, so I didn't feel quite as zippy as I usually do. Still enjoyed the workout as I did it with the masters group.

    Warm-up: 200 easy

    5 x 100 kick with fins (hard) on 2:00
    1, 3: dolphin on back
    2, 4: back kick
    5: front flutter with board

    100 easy

    4 x 100 breast pull with dolphin kick (wore fins) on 2:15

    100 easy

    3 x 100 - 3 rt/3 lt/3 full fly on 1:00 rest

    100 easy

    4 x 50: 25 no breather/25 easy on 30 seconds rest

    On odds, did underwater. Evens were no breather freestyle.

    100 easy

    2,000 SCY
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  2. Monday Morning at Carmel Aquatic's Center

    by , March 1st, 2010 at 08:33 PM (Swimming, Life, and Other Stuff!)
    I got up at 4:45 a.m. to be @ CAC by 5:00 a.m. The pool was full! The far half was swarming with Carmel HS Team. The boys team won state this week-end. The girls won their 24th straight state title 2 wee-ends ago!
    My half of the pool (14 lanes) was full of members of the fairly new Carmel Master's Team. I should probably join this team instead of Nasti's but I'm fairly sure Nasti's social agenda is 100% better than the Carmel team. I can always swim harder and further, but friends are a precious and irreplaceable commodity! I'll stick with Team Nasti!
    Here's my solo workout (done in the midst of 25 or so swimmers doing the CAM workout:

    **600 Freestyle Warm-up Swim
    **200 Assorted Kicking, no fins
    **2 X 100 (backstroke/IM)
    **250 Freestyle on 4:30 interval
    **4 X 50 Free on :55
    **250 Freestyle w/ paddles and buoy on 4:20 interval
    **4 X 50 Free on :50
    **250 Freestyle hard on 4:15 interval
    **4 X 50 Free on :45 interval
    **200 Free rest :5 sec/ 150 Free rest :10 sec/ 100 free rest 15 sec/ 50 Free
    **200 Broken Free-Hold 50 pace and descend rest interval/:15 sec/ :10 sec/ :5 sec.
    **8 X 25 on :30 (Stroke alternating with free)

    3,250 scy

    I saw a couple of Sarah's old team mates! They all look so grown up!

    Reported home after work and cooked a delicious turkey breast, dressing (my fav), and sugar snap peas! Yum! I tend to cook better in the evening when I swim in the early morning before work. I think I am more patient at school after an early morning swim. My legs get really tired around 1:15 or so but I guess that happens even if I don't swim early!

    I have been feeling really great lately in my workouts! I haven't done any meets this winter and have been solidly swimming 5 days a week! i'm hoping for a good 1650 and 1,000 at state meet! I'm not sure about how to taper. The meet is the last week-end in March. I have been swimming 16-17,000 yards per week. Is that total high enough to taper down from?
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  3. Monday Morning at Carmel Aquatic's Center

    by , March 1st, 2010 at 08:33 PM (Swimming, Life, and Other Stuff!)
    I got up at 4:45 a.m. to be @ CAC by 5:00 a.m. The pool was full! The far half was swarming with Carmel HS Team. The boys team won state this week-end. The girls won their 24th straight state title 2 wee-ends ago!
    My half of the pool (14 lanes) was full of members of the fairly new Carmel Master's Team. I should probably join this team instead of Nasti's but I'm fairly sure Nasti's social agenda is 100% better than the Carmel team. I can always swim harder and further, but friends are a precious and irreplaceable commodity! I'll stick with Team Nasti!
    Here's my solo workout (done in the midst of 25 or so swimmers doing the CAM workout:

    **600 Freestyle Warm-up Swim
    **200 Assorted Kicking, no fins
    **2 X 100 (backstroke/IM)
    **250 Freestyle on 4:30 interval
    **4 X 50 Free on :55
    **250 Freestyle w/ paddles and buoy on 4:20 interval
    **4 X 50 Free on :50
    **250 Freestyle hard on 4:15 interval
    **4 X 50 Free on :45 interval
    **200 Free rest :5 sec/ 150 Free rest :10 sec/ 100 free rest 15 sec/ 50 Free
    **200 Broken Free-Hold 50 pace and descend rest interval/:15 sec/ :10 sec/ :5 sec.
    **8 X 25 on :30 (Stroke alternating with free)

    3,250 scy

    I saw a couple of Sarah's old team mates! They all look so grown up!

    Reported home after work and cooked a delicious turkey breast, dressing (my fav), and sugar snap peas! Yum! I tend to cook better in the evening when I swim in the early morning before work. I think I am more patient at school after an early morning swim. My legs get really tired around 1:15 or so but I guess that happens even if I don't swim early!

    I have been feeling really great lately in my workouts! I haven't done any meets this winter and have been solidly swimming 5 days a week! i'm hoping for a good 1650 and 1,000 at state meet! I'm not sure about how to taper. The meet is the last week-end in March. I have been swimming 16-17,000 yards per week. Is that total high enough to taper down from?
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  4. A little stiff... 3/1/10

    by , March 1st, 2010 at 08:04 PM (The Labours of SwimStud)
    Well the back spasm has abated but now the muscles are sore and kinda of locked up a little out of alignment. However, I went to the pool to swim and knew I'd be ok.

    Warm Up

    200 Swim Snorkel
    200 Kick
    200 Pull

    Fly Set
    4 x 50 fly drills
    4 x 50 1 arm
    4 x 50 fly (2 x 25, 2 x 50 2 x 25)
    I was lane sharing with a less skilled swimmer. He did his best to stay out of the way, and I have to respect that he at least could see that I was training. However, he and my lower back tightness still caused me a few issues with fly. I guess 3 days after a spasm though I shouldn't expect to channel Cavic.

    Main Set
    4 x 50FR EZ
    10 x 100 1:40 It was meant to be a 1:30 test set, but with a stiff back and 2 days aftr my big swim...I wasn't up to it so I did 1:40 for aerobic work. I held 1:35 got the last one under 1:30...figured I'd get one good one in to finish.
    4 x 50FR EZ
    4 times through:
    50 K Hard 1:15 couldn't get under a minute today 1:02 the best.
    100 swim 1:45

    Kick Set

    500 Fin FR kick

    Cool Down
    6 x 50 EZ

    I'm reluctantly laying off of weights, running and core work until the back gets sorted out. I may try elliptical tomorrow.
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  5. Monday, March 1

    by , March 1st, 2010 at 05:18 PM (The FAF AFAP Digest)
    I'm apparently still feeling the effects of the conventional lifting with Mini Fort. I'm still sore and tired -- good reason not to do that again! lol Next time I take her, I'll just watch her form and stick to this season's dryland plan. Anyhoo, I just did a very slow swim. I'm not one of those masters who can't go slow when I'm supposed to! Thinking of Rich Abrahams' famous quote here.

    Swim/Solo/SCY:

    Warm up:

    600 various

    Drill Sets:

    200 chest press fly
    200 hand lead caterpillar fly drill
    200 evil kick, no board
    200 scull
    200 glide drill on belly
    200 glide drill on back

    50 EZ

    Total: 1850

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

    Random Commentary:

    1. I was thinking today about my fatigue. (Though I feel much perkier this afternoon after that mellow swim than I did this am). I was wondering if trying to do intense dryland + yoga + swim is too much. Sort of like when I was trying to do weights + run + swim, and I have to give up running. Power yoga is somewhat tiring. Something to mull over.

    2. Every time I go to bikram yoga, there is a sign in the room, saying something to the effect "if you go to yoga every day for 30 days, it will change your body; if you go every day for 60 days, it will change your life." I've wondered about this. How would your body feel if you did it every day rather than just a couple x a week? Maybe one season, I'll give up drylands and just do yoga and swimming and see what happens.

    3. I'm not going to the Warrenton meet. Would like to, but it conflicts with Senior Champs on Sunday, and the weekend would just be too busy and hectic. So I may never do the 100 evil again! I wanted one more shot at it before retiring from evil.

    4. I'm going to look at my workouts from before the Albatross meet and replicate them this year for a nice comparison. I'm swimming different events this year. But I will have my once a year 100 meter fly that I did last year and will do this year.

    5. At the Albatross meet, I'm swimming (subject to scratching one of course) 100 fly, 50 back, 50 fly, 50 free.

    Pro Bodysuit times:

    100 fly, 1:12.1
    50 back, 33.2
    50 fly, 31.3
    50 free, 28.7

    B70 times:

    100 fly, 1:09.8
    50 back, 31.1
    50 fly, 29.6 (Jaked), 29.9 (B70)
    50 free, 28.2

    Will be interesting to see where my never before worn kneeskin times fall within this spectrum.

    6. New core exercise: Get the heaviest weight stretch cord you can find. Tie one end to a post about shoulder height. Grab the other end (if it has a handle that is best) and step sideways away from the post until the cord is good and taught. Now, with arms locked straight and legs slightly wider than shoulder width and also locked straight, rotate your body until your arms are directly in front of your chest. The resistance should be fairly difficult. Now hold for 45 seconds for each side and repeat. Great for deep core work and for spine stability.

    7. Exercises for Strong hips/hammies:
    (for Tim and anyone else)

    * one legged squats with one foot on bench and the other in lunge position. with DBs. go down slowly on a 4 count and back up fast. I believe these are called Bulgarian one legged squats.

    * one legged squats with one foot on bench and other in lunge position. with DBs. hold in one leg lunge position, working up to 3:00.

    * stand with knees slightly bent with a light barbell on shoulders. stick ass out and arch back. bend down very slowly until you're looking at the floor and then up very slowly. repeat.

    * hip hinges (I think I've explained this one before).

    8. I'm mulling over events for Zones. Right now, I'm leaning toward: Sat: 100 free for 50 split, 50 breast, and 100 fly, Sun: 100 IM, 5 fly, 100 back. I'm swimming relays, so don't want to load up too much on individual events. I hope to get a 50 back split leading off a relay to see where I'm at. I remember I was plastered last year after Zones. Not sure how much I'll rest for that meet. Suggestions? Seems to close to Nats for a double taper. Maybe just the 3-5 day rest.

    9. I heard gossip from the Texas World Champs meet that the Race Club may start having its elite swimmers do the med ball game!

    10. I may be up in the Pittsburgh area around the end of March. If so, I may make an appointment with Ron De Angelo for some strength/core training ideas. http://www.upmc.com/MEDIARELATIONS/E...px?expertid=60

    11. Garrett Weber-Gale on eating like an Olympian. http://garrettwebergale.blogspot.com/

    12. Haven't gotten my darn B70 replacement yet. Will start fretting in 2 days.

    13. One of the bad girlz from Team HotTub is doing P90X and loving it!

    Updated March 1st, 2010 at 08:09 PM by The Fortress

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  6. Monday Mar 1st 2010 Austin Gran Prix Thu

    by , March 1st, 2010 at 04:38 PM (Ande's Swimming Blog)
    Monday Mar 1st 2010

    Austin Grand Prix starts on Thursday
    resting a bit for it
    for longhorn masters workouts
    I think I'll do all the warm up &
    half the main set
    will probably train through the meet &
    just swimming prelims
    RESULTS
    Psych Sheet
    schedule

    went to all sessions of the TX 5A & 4A
    2010 Texas High School Swimming & Diving State Championships
    shot photos of Sat Finals, they're on my facebook
    5A results
    4A results


    Saturday
    Swam 6:00 am - 7:15
    meat of the main set was
    16 x 50
    8 x 100
    4 x 200 on 2:15

    Sunday
    Lifted weights
    Skipped swimming


    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool,
    Whitney coached
    5:30 - 7:00
    swam with
    Mike, Ned, Nate, Kelly & Todd
    beside Tyler, Doug, & Jon
    wore B70 legs
    dove in on time

    warm up:
    4 rounds of 125 fr, 25 k on bk, 50 IM

    Main Set

    Assigned:
    5 x 100 on 1:20 right into
    4 x 100 on 1:15 right into
    3 x 100 on 1:10 right into
    2 x 100 on 1:05 right into
    1 x 100 on 1:00

    did: easy speed 50's fr with 5 or 6 SDKs 29 - 31
    except did #100's on #13 & 15 went 59

    assigned: 1000
    did: 10 x 50 k

    Assigned:
    5 x 100 on 1:20 right into
    4 x 100 on 1:15 right into
    3 x 100 on 1:10 right into
    2 x 100 on 1:05 right into
    1 x 100 on 1:00

    did: easy speed 50's fr with 5 or 6 SDKs held 29's - 31
    except did #100's on #13 & 15 went 59

    Assigned 500
    skipped it

    25 SDK
    roll start
    todd timed
    went 11.00



    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    ENTERED
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated March 1st, 2010 at 04:49 PM by ande

    Categories
    Swim Workouts
  7. Monday, 3/1/10

    by , March 1st, 2010 at 02:24 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim choice
    300 kick w/board
    300 pull alt. 75 free/25 no free
    4 x 50 on :55 alt. drill/build by 25

    swim 2x around:
    {
    2 x 200 free on 3:15, make interval
    (Went 2:47-2:52 on these)
    2 x 100 IM on 2:00, make interval
    (Went 1:40± on these)
    30 sec. rest
    200 back on 3:30, descend effort by 50
    (Went 3:00, 3:05 on these)
    50 easy on 1:30
    }

    swim down 4x50 easy choice on 1:00
    --
    Total: 3000 yards


    Spinning - 40 minutes

    Updated March 1st, 2010 at 04:25 PM by poolraat

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  8. Saturday fun meet

    by , March 1st, 2010 at 01:30 PM (A comfort swimmer's guide to easy swimming)
    Went to Boise and swam in a fun meet with the Boise Sawtooth Masters and the Zen Masters club from Sun Valley

    SCY
    Warmup
    600 mix of swim kick drill
    200 free
    200 cool down
    200 back
    200 cool down
    100 back
    100 cool down
    100 IM
    400 cool down

    Total: 2100 yards
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  9. Friday's swim

    by , March 1st, 2010 at 01:25 PM (A comfort swimmer's guide to easy swimming)
    2/26/10

    SCY, Solo

    400 swim choice
    300 IM drill
    200 kick choice
    100 drill choice

    swim 6 x 50 build on 1:15: odds free, evens choice
    100 easy

    swim 12 x 25 choice on :40
    3x around
    {
    1 fast/easy
    1 easy/fast
    1 build
    1 fast
    }

    swim down 300
    --
    Total: 2000 yards

    Strength training - One hour at gym
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  10. Sarasota Y Sharks Masters 5:30 Workout -03/02/10

    by , March 1st, 2010 at 01:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    2 X 200 3:00
    4 X 100 1:30
    Twice through. Descend 100's 1-4 on round 2.

    1 X 200 kick 4:30
    4 X 50 kick 1:15
    4 X 25 *sprint* kick :45
    Twice through.

    1 X 100 50 stroke/50 free 2:00
    2 X 50 stroke 1:00
    4 X 25 stroke*fast* :45
    Three times through.

    10 X 50
    odd: easy 1:30
    even: fast 1:00
    Choice.

    1 X 300 free/ moderate 5:00
    3 X 100 free/ fast 2:00
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    5400Y
    Categories
    Swim Workouts
  11. Two days off now back to work

    by , March 1st, 2010 at 07:18 AM (Mixing it up this year)
    The girls I coach did really well at States this weekend. I am tired after timing for the afternoon session yesterday.

    There was no clock this morning during the first 15 minutes so I did a long set.

    1000 as 200 swim/pull/swim/kick/swim
    10x100@1:30 Free kick w/fins
    10X100@1:30 Free w/paddles & bouy holding 1:20 for 1-4 and 1:19 for 5-9 and 1:18 for last
    500 free w/snorkle
    500 alt 50 Back kick streamline/50 back swim

    Total 4000 yards
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  12. Spring Is in the Air (March-April 2010)

    by , March 1st, 2010 at 12:00 AM (SWIMMER Editorials)
    It is said that in spring, a young man’s fancy lightly turns to thoughts of love; so wrote poet Alfred, Lord Tennyson. I would posit that for USMS members, a young (and we are all young) swimmer’s fancy turns to competition. As Spring Nationals looms, we have included technique articles to help you prepare for Atlanta: Craig Keller at AGUA Masters has broken down relay transitions for us, Olympian Rada Owen gives us a quick tune-up on head position, and Karlyn Pipes-Neilsen reminds us of some critical training points.

    On many swimmers’ minds, however—the elephant seal in the living room—is the demise of the tech suit. Neros, LZRs, and the rest of the gang’s last hurrah is coming (at least for this year) and everyone has a different opinion. As I pondered what I might write on the subject, I remembered a thread on our Forums where members have posted their thoughts. Some are eulogies to their suits, others express good riddance, and some are creative haiku and poetry. There is even a full-length holiday song, “T’was the Night Before Zones.”

    With apologies to Lord Tennyson, enjoy in good humor.

    • “Tech suit you were so good to me. You helped me keep it together when I was falling apart. Despite the rips and wardrobe malfunctions, we had some pretty good times together and it’s sad to think you’re really gonna split …” –Ande
    • “I hate you tech suit. You hurt me. You were so sleek and pretty, full of promises. You made me look good. Together I thought we could go where we had never gone before. It was a lie. You are a liar. Maybe I share some blame. I thought that money would keep us happy, but you and your ilk weren’t satisfied … We weren’t a team, you owned me … I was addicted to you. I couldn’t be happy without you. It was wrong. I see you crumpled up in the corner like a lost soul. I hear you tempting me. I miss your snug embrace. I think we can still be friends.” –Stillwater
    • Dear LZR, It is said that death is life’s way of saying you’re fired. Well you’re fired. –Lefty
    • Tech suit, I am glad I never knew ye. –Couroboros
    • Ah FINA had to mess
      With the tech suits for the rest
      But for me, the big dipper
      They took away my zipper –Swimshark

    Updated July 1st, 2014 at 10:55 AM by Editor

    Categories
    Staff Blogs
  13. Sunday Jeopardy

    by , February 28th, 2010 at 11:21 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Jim Thornton: I'd like the category Random Numbers for 500, Alex.

    Alex Trebeck: Random Numbers for 500 it is! 6:00, 19:34.18, 84, 117/72, and 1783.37.


    Jim Thornton: What is...the time I woke up this morning to go swim the 1650 at CMU?


    Ding Ding Ding Ding!


    Alex Trebeck: Correct. 6:00 a.m. is the time you woke up this morning!


    Jim Thornton: Okay...What is my time in the 1650?


    Ding Ding Ding Ding!

    Alex Trebeck: Correct, again! And a fine time for you it is, if I am not mistaken?


    Jim Thornton: Correct to you this time, Alex! (Canned laughter to supplement the few mild snickers from the live audience.) This was actually my best 1650 in several years, though I took it out too fast and suffered horrible hog-whimpering pain for much of the race.


    Alex Trebeck: Moving on to the next number...


    Jim Thornton: Okay, ah, what is the total quantity in minutes of my nap after the 1650 and while trying to watch the "USA, USA, USA" hockey loss against Canada, but unable to stay awake given that this is the most boring spectator sport in the history of the known string theory universe?


    Ding Ding Ding Ding!

    Alex Trebeck: Three down, and three to go!


    Jim Thornton: Okay, hmmm, I am trying to remember...Oh, I know! What was my blood pressure reading after I woke up from the nap?


    Ding Ding Ding Ding!

    Jim Thornton (fist pumping): Alex, I think I just figured out the answer to America's health care crisis! Make people watch hockey--they won't ever need to buy Ambien or blood pressure pills again! Imagine the savings! (Genuine laughter from the audience mixed with a few choking sobs.)


    Alex Trebeck: Just think! If you get one more right,you'll be able to buy at least three or four day's worth of Rx pills! (Riotous applause.)


    Jim Thornton: Gosh, Alex. Can I get you to repeat that last number? You did say 1783.37, right?


    Alex Trebeck: Yes, that is the number.


    Jim Thornton: (perplexed look becomes ever more exaggerated as nerve-wracking Jeopardy Muzak song begins to play:
    dum dum DUM dum dum dum dum! Dum dum dum dum DUM de dumdum...dum..dum...dum) Ah...

    Alex Trebeck: Sorry, but I do need your response now.


    Jim Thornton: (looking agonized in indecision) Er, ah, what...what is the amount in dollars that will be automatically deducted from my bank account each month for the next year to pay for my family's piss poor health insurance premium?


    Bzzzzzzzzzzzzzzzzzz!


    Alex Trebeck: Oh, so close! 1783.37 is actually the number of dollars that will be automatically deducted from your bank bank account
    next month. March is only the transition month. After that, Blue Cross/Blue Shield of Minnesota will be automatically deducting $1865.50 from your bank account each month, that is, till the company jacks up the rates again in 2011, or you run out, which ever happens first!

    Jim Thornton: (clutching his left arm as his carotid arteries begin to flex and writhe like electrocuted night crawlers) Alex, I need to go watch...some...hockey. Stat! (riotous laughter from studio audience, followed by cut to an advertisement for
    LATISSE® solution is a prescription treatment for hypotrichosis used to grow eyelashes, making them longer, thicker and darker. Eyelash hypotrichosis is another name for having inadequate or not enough eyelashes.)

    -----------------------------------------------------
    Event 1 Men 55-59 1650 Yard Freestyle
    ================================================== =============================
    Name Age Team Seed Finals Points
    ================================================== =============================
    1 1-5 Thorton, Jim 57 TPIT-AM 19:50.00 19:34.18

    30.96 1:05.54 (34.58) 1:40.03 (34.49) 2:14.52 (34.49)
    2:49.55 (35.03) 3:24.78 (35.23) 3:59.96 (35.18) 4:34.94 (34.98)
    5:10.07 (35.13) 5:45.07 (35.00) 6:20.07 (35.00) 6:55.36 (35.29)
    7:30.52 (35.16) 8:06.58 (36.06) 8:42.46 (35.88) 9:18.37 (35.91)
    9:54.37 (36.00) 10:30.72 (36.35) 11:07.09 (36.37) 11:43.09 (36.00)
    12:20.04 (36.95) 12:57.12 (37.08) 13:33.82 (36.70) 14:10.80 (36.98)
    14:47.27 (36.47) 15:24.20 (36.93) 16:00.74 (36.54) 16:37.19 (36.45)
    17:13.84 (36.65) 17:50.36 (36.52) 18:26.61 (36.25) 19:02.29 (35.68)
    19:34.18 (31.89)

    Note 1: They spelled my name wrong. It's actually Thornton. All my life, people have been thinking my last name in Thorton. Whenever I go to distant cities, I check the telephone books. Never have I ever seen a Thorton listed.

    Note 2: Normally, I like to let my Friday vlog simmer over the weekend and continue to stew on Monday before posting another, believing that some readers turn off their computers during the weekend and only get back to full-throttle time wasting once they are back at the office.

    For those of you in this boat, who might have missed Friday's entry "Fry, Willy! Jim's Week in Review", I heartily encourage you to take a look and leave comments there (and here) as you see fit!

    Fry, Willy! -- Jim's Week in Review
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  14. deja vu all over again

    Friday night, we here in New Hampshire had a very unwelcome flashback to the ice storm of Dec 2008 when a near-hurricane force storm blew through New England, toppling trees, power wires, flooding roads, and generally creating a damn nuisance.

    I'd just gotten home from my Thursday night workout, driving through town at 9:00 PM in wind and driving rain so fierce I thought my car would blow off the road. Scurried around the house taking care of business as long as we had electricity--which wasn't for long.

    At about 11 PM, in the height of the gale, the power went out. My sister and brother-in-law struggled to get the new generator up and running (thanks, Mom!) in order to keep our basement pumps running. We were taking on water so quickly it was making a high-pitched, cricket-like chirping as the water forced its way through the foundation. With the generator running, we could at least keep our pumps going. My sister had the unenviable task of trying to find a way out of our neighborhood at about 3 AM to find a working gas station and get our gas canisters refilled.

    By about 6 AM, the cellar was nearly dry and the sun was coming out. Glory be! I drove around to scope out the situation, finding that blessedly, some parts of town still had power. Amazing, the utility crews were on the scene almost right away, and by later that afternoon, we had power back. The club where I swim was not so lucky, and they were shut down all day Friday and all day yesterday, with some fairly massive trees down in the road.

    Incredibly, they were back in business today, and I was able to get 2300 yds in before general exhaustion took its toll. Still, we're doing better here than in many other parts of the state, where power has yet to be restored.

    My swimming total for February is 16.82 miles. Woo-hoo! Not a bad total for the dead of winter.
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  15. Quick Dryland Workout

    by , February 28th, 2010 at 06:45 PM (Elise's Fitness Fun)
    A little bit down after deciding to give up the tris, but got down to the weight room this afternoon. Have decided to sell just my tri-bike which the bike shop will be putting on ebay. I'll give more details when it is posted in the event anybody wants to buy a Cervelo P2K.

    Here is the workout I did today:

    5 min run on treadmill

    Military press: warm-up set at 10 x 12, 2 sets of 40 x 12

    Assisted pull-ups: 2 sets of 12 with 50 pound assist

    Leg press: warm-up set at 130 x 12, 2 sets of 170 x 12

    Bicycles: 1 set of 100

    Good morning darlings: 1 set of 50

    Leg raises: 2 sets of 25

    Torso twists: 2 sets of 30
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  16. sleepy sunday

    by , February 28th, 2010 at 06:23 PM (Swimming, Life, and Other Stuff!)
    The "Big Splash" party was a success!
    I did pretty well in the hoola hoop contest (one of my random talents) but pulled myself out of the Limbo Contest after 2 rounds. The thought occurred to me that a person in their 50's could seriously hurt their back doing this; it didn't seem worth it!
    The food and libations were good too! Fun times for sure!
    I suffered with insomnia after the party. I think the 2 Mai Tai's caused it. I didn't want to take a Lunesta due to having the drinks so I just didn't sleep last night. I'm looking forward to beddie-bye tonight!
    Morning Nasti Practice at Noblesville HS. Here's the workout:

    **500 Freestyle Warm-up Swim
    **5 X 200 on 3:30
    **4 x 50 flutter kick w/board on 1:00
    5 X 150 on 2:30 (odds free, evens backstroke)
    **4 x 50 dolphin kick on back
    **5 X 100 on 2:00 ( odds back, evens free)
    **ez 50 cooldown
    3200 scy

    My son who goes to college in Chicago was home for the week-end (his Dad's Birthday). Rob, oldest daughter and I hung out a bit this afternoon. It was good to see 2 of them at once! I didn't know he was coming; it was a nice surprise!
    I guess I'll go do some AB Ripper now that things have simmered down around here a bit!
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  17. Swim w/Team, Sun., Feb. 28

    by , February 28th, 2010 at 06:12 PM (The FAF AFAP Digest)
    SCY @ GMU w/team:

    Warm up:

    No idea what the actual warm up was, though it looked quite lengthy, as I arrived late. My alarm was set accurately, but somewhere I lost another 20-25 minutes snoozing. So I only had about 15-20 minutes to make coffee and book out the door. This is really not ideal for me. My body needs a little time to wake up. Ate a banana and smart water on the way.

    I did my usual 700 various for warm up

    Kick Set:

    6 x 125 kick @ 2:20, no fins
    assigned: 3rd 25 fast, 5th 25 no free
    I went backstroke, mod pace. I wasn't ready to go "fast" yet. Some folks used fins, and I still beat them. Not too much use in kicking slowly with fins ... 2 cents.

    50 EZ

    Aerobic Stroke Set:

    3 rounds of:

    250 @ 4:00
    150 back @ 2:30
    50 stroke fast @ 1:30

    round 1 = back w/6 SDKs each 25
    round 2 = fly w/6 SDKs each 25
    round 3 = breast (with an extra 30 seconds on the 250), 2 UW pulls each length

    There were no backstroke flags set up after the pool being reconfigured for the Conference Champs. This makes back a bit of a challenge for a non stroke counter. I was in the end lane, so I used a speaker to help sight.

    The hypoxic work was tough for most of my teammates. I did this set with fins (sore shoulders, and twingey right shoulder ). 6 SDKs every length with fins is somewhat taxing as well; I think it translates to about 10 regular kicks. I didn't do the 250 fly, no way. I just did dolphin kick on my back. In fact, I lost count and did a 300 on that one. Still easily made the interval. I had to do a couple 1 arm pulls on the fast 50 fly and forgot Fortina on the fast 50 back. Fast 50s (maybe 90%) = 26, 26, 31.

    50 EZ

    Speed Set:

    4 x (3 x 25) w/fins @ :40
    1 = kick
    2 = UW
    3 = fast swim

    My caustic lane mate gave me sh*t for using fins on the previous set (as he always does), so I humored him and did these all back shooters with no fins as "penance." lol (What he doesn't know is that a :40 interval is not really any sort of penance. )

    100 EZ

    Additional Drill Set:

    10 x 50 russian breast drill @ 1:00

    50 EZ

    Total: 3800

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

    Commentary:

    I was pretty tuckered out after that. I think yesterday's weights (followed by power yoga) hit me hard today. I'm not at all used to those upper body weights or leg press since I shifted my training regimen. I was sort of reminded of how I used to feel when I started lifting in earnest after Austin 2008. I went to a matinee with Mr. Fort and then came home and zoned on the couch without moving for an hour. Will now summon up the strength to make a cassoulet with some damn root veggies.

    There was a hysterical article in today's Post by George Will. I'll have to try to find the link later.

    Updated February 28th, 2010 at 08:01 PM by The Fortress

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  18. Meet Report: Day 2

    by , February 28th, 2010 at 04:45 PM (Random Nonsense)
    Day 2 of this meet was a sprint pentathlon, with a 50 of each stroke, plus a 100 IM order drawn from a hat. The IM order was breast, fly, back, free. This worked well for me, since that is weakest to strongest.

    There were about only 3 heats of girls and 3 heats of guys for each event, with 3 breaks during the meet trying to slow things down. It really was an LT set.

    50 Fly: 27.6 (Lazy Wife was too lazy to get the hundredths)
    50 Back: 30.8
    100 IM: br fl bk fr 1:03.57
    50 Breast: 35.28
    50 Free: 23.96

    Here are my converted time from the LCM meet this summer where I swam all the 50s. Over the summer I wasn't training mixed stroke at all, and for the last 3 weeks I have doing a lot of IM work. There is quite a difference in times.

    50 Fly: 29.63
    50 Back: 30.83
    50 Breast: 38.06
    50 Free*: 24.20

    * The free time was from a USAS meet in November.


    I am pretty happy with all those times. Rich was in the lane next to me for both the back and the free, and I think that really helped get me psyched up to swim the 50 free at the end of the meet. That is my fastest 50 free as a master.

    Rich beat me (badly) in the free, but I beat him in the back. LW said I beat Eney in the breast, but I honestly didn't even notice who was in my heat in the breast. I was very focused on trying to remember how to swim breast

    Critiques from LW:

    My fly looks good, as long as I don't breath. She told me this after the 50 fly, so I tried not to breath during the 100 IM, had to sneak one in, and she said I pretty much stopped. Learning to breath is going to take some full stroke fly training

    Back: (My commentary based on times, hers on technique) My underwater dolphin needs work. I had no underwater this summer, and I had decent underwaters today, but the times were about the same. The stroke looked good but the first 25 was at a 200 pace, after the flip turn I turned it on and the tempo was much better.

    Breaststroke, my head isn't still. During the warm up she pointed out that my head wasn't going into streamline, but my stroke looked much better then she remembered. During my IM, I got my head down into a decent streamline, but my head came up too much when breathing (too vertical). Need to keep my eyes down. During the 50 things were a little better but my head was not still, it bobbed up and down too much.

    Popped up on the free immediately.

    I love 50s, this was a fun fun meet. No video, we took the camera but the battery was dead.

    It was a good meet for me.

    Smart water: Smart water was on sale, so I bought some to take to the meet, along with some balance bars and Gatorade. I ended up drinking 2 bottles of smart water yesterday when I would have normally drank plain water during the meet. I felt much better this morning than I usually do post meet, so smart water is a keeper for meets as far as I am concerned.
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  19. Sarasota Y Sharks Masters 5:30 AM Workout 3/01/2010

    by , February 28th, 2010 at 02:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 200 3:30
    2 X 100 1:30
    1 X 200 3:00
    2 X 75 1:15
    1 X 200 3:00
    4 X 50 :45
    1 X 200 3:00
    8 X 25*fast* :30

    1 X 200 kick 4:30
    6 X 25 kick*fast* :45
    Complete the set twice.

    1 X 100 free/moderate 2:00
    4 X 50 descend 1-4 1:00
    Three rounds.
    Round 1: 50's fly, round 2 back, round 3 breast

    1 X 100 easy 2:00
    2 X 25 sprint :45
    1 X 100 easy 2:00
    1 X 50 sprint 1:00
    1 X 100 easy 2:00
    1 X 100 fast -
    1 X 50 easy -
    Fast swims are choice, easy free.

    2 X 100 moderate 1:30
    1 X 200 fast 3:30
    2 X 100 mod 1:30
    1 X 300 fast 5:00
    2 X 100 mod 1:30
    1 X 400 fast -
    Free

    WARM DOWN: 4 X 50 easy 1:00

    5400Y
    1 X 200 fast
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  20. Meet Report: 2010 Republic of Texas World SCY Championships

    by , February 27th, 2010 at 07:21 PM (Random Nonsense)
    Warning: Lots of info about what went on at the meet. My results at the end (so you probably want to skip the end?).

    Unlike the last meet, that really is the name of the meet. Bobby Patten (DAM head coach, meet organizer) is a goof ball, I am really starting to like the guy, and I am sure he is responsible for the name of the meet.

    I have swam 14 workouts for a total of 45,128 yards (I train a mix of SCM and SCY) for this meet since not being able to swim because of my bruised ribs (able to swim normally 20 days ago).

    This was not enough. Maybe it would have been if each practice became a horse race.

    The meet, performance wise, was decent/expected. I learned a lot about my conditioning.

    My races today were the 100 free, 50 free and 200 free. Immediately after the 100 free was a 10 minute break, and I was somehow in the last heat of the 100 free. After swimming the 100 free, while swimming during the break I felt so bad (exhausted), I wanted to scratch the 200, and contemplated scratching the 50 and leaving immediately. After 300 yards, I decided there was no reason to scratch the 50, and the 200 would be something to learn from since I didn't expect to have the endurance for a solid swim.

    This meet is fast, so a good number of events between the 100 and the 50 only meant about 45 minutes of rest counting the 10 minute break.

    Michael Mann (the founder of swimlabs) was my timer for the 50 and the 200. Chatted with him a couple minutes before the 200, a very nice guy. I remembered his name, but not why I knew his name. It wasn't until after the meet was over that I remembered he was associated with swimlabs, otherwise I would have quizzed him about swimlabs.

    The 50 was ok. Michael told me one time which I was happy with, but the board told me another which I was not. Turns out, if you are in lanes 1, 2, 5, or 6 (6 lane pool), you cannot see your time on the board from the water because the 3M diving board is in the way. I was looking at lane 5 when I was in lane 2.

    It is nice to swim the 200 without being worried about the time, but it still hurts. And it really hurt.

    The highlight of the meet was hopping out of the water and Rich Abrahams standing in front of me, waiting to introduce himself to me. I was grinning ear to ear. The backstory is funny. Michelle Chow (the spinning hello kitty icon) and Rich are in the stands talking during the 200s, and Michelle tells him I (qbrain) am at the meet. Rich responds "I will introduce myself to him after his 200, he will be good and tired then." No kidding, I could shake his hand, nod my head and smile, but if I said 5 words I would be surprised. Honestly, anyone from the forums should expect about as much even if I am fresh. I type better than I speak.

    Almost forgot, Eney Jones was in the lane next to me for the 200 free. She's cute, I went out with her, but she dumped me after the first lap. Like so many women in my life, that was all I saw of Eney during the meet.

    After the meet was a lecture by Gary Hall Sr. on the 3 types of drag, but someone asked Rich to give a 5 to 10 minute talk on his dry land program first. I owe whoever thought to request that a beer, and Rich a protein shake. Rich turns 65 soon, and I would like to be in as good of shape as he is. 65 with a six pack. 32 with a 3 pack. Nope, not jealous at all.

    I won't go into details, it was only a five minute talk, but his dryland program is much like Fort's, made up as they (he has a workout partner) go, trying to keep it different and keep them challenged. He works out 1-2 times a week, doesn't do traditional weight lifting, prefers body weight exercises, but uses weights to make new exercises. So he doesn't do bench press, but he doesn't have any problem using stuff from the free weight area in his program.

    Someone also asked what his water program was like. Simple, he expects to be sore after weights, so he does 1-2 days of recovery/aerobic, then 2 days of easy speed, and, if he is training for a target meet, a day of lactic threshold. I am pretty sure he has posted more details about his training in the forums.

    If you look in the forums, Gary Hall Sr. has posted information he covered in his lecture today. The benefit of seeing him in person is that you can see his arms, which was very helpful to me.

    Since I did this meet last year, and I consider the SMU pools (LCM and SCY) to be the 2 crappiest pools I swim at, I am including last years results. Also worth noting is that last year, I trained with a different team and different coach who gave us USAS workouts that we did as much as we could in 75 minutes. The current team's workouts are much easier.

    In order of event
    Last year
    100 Free: 54.22
    050 Free: 25.30
    200 Free: 2:04.54

    This year
    100 Free: 55.00
    050 Free: 24.57
    200 Free: 2:05.79

    2009 bests (all from deep pools at USAS meets)
    100 Free: 53.42
    050 Free: 24.20
    200 Free: 2:00.82

    My 100 splits
    26.38 28.62

    200 splits
    28.70 31.33 33.06 32.70

    I was telling Michael Mann that the 200 is a beginning of the meet event, not an end of the meet event and I had about a fast 50 left in me. That 200 hurt just as much as the splits indicate.

    Tomorrow will be fun. It is an LT set, 50 fly, 50 back, 100 IM, 50 breast, 50 free. There are only about 60 people entered tomorrow, so maybe 90 minutes for the meet?
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