View RSS Feed

All Blog Entries

  1. Crisis averted ... I hope

    Last night I got in to the pool to swim a bit before I had to coach. I wasn't feeling it so I decided to take it easy then decide based off of my warm-up it I'd just do aerobic work or maybe do some sprint work.

    I felt good for most of warm-up. Then my free started to really fall off. My left tricep was pissing me off and since I didn't want to hurt myself I switched to back and then did some breast. I jacked up my left medial hamstring. It was so bad last night it hurt to drive, sit, walk, etc. It's much better today. Hopefully it will hold up for training tonight.

    I have my trainer tonight then I'm going to skip the swim since last night sucked and I'll be in there tomorrow after pilates.
  2. Wed., Apr. 14

    by , April 14th, 2010 at 03:15 PM (The FAF AFAP Digest)

    Warm up:

    650 various
    400 fly drills

    I did 200 of the fly drill I described yesterday. It's almost like a swimming plyometric if done correctly. Very cool.

    Aerobic Sets:

    8 x 100 cruise @ 1:45 w/paddles
    odds = free
    evens =back

    50 EZ

    2 x (3 x 100 russian breast drill @ 2:00 + 2:00 of vertical evil kicking)

    Hypoxic Set:

    4 x (5 x 25 shooter w/MF @ :30)
    #1 = left side
    #2 = right side
    #3 = belly
    #4 = back
    #5 = EZ on top of water

    50 EZ

    Total: 3050



    Sticking with my long term plan, I did a mellow aerobic/recovery workout today. Nothing too taxing and resisted the urge to do any speed work. I have a speed set planned for tomorrow, so that would have been stupid. I'll do much the same kind of workout on Friday. I'll put my toys down next week.

    "Pole Vaulter" Exercise:

    I was referring a friend to the power systems website today for the purchase of dryland toys, and I ran across this device:

    I've never seen this before, but this was essentially what I was doing at the gym and describing as my "pole vaulter" exercise. I put the bar between the bottom corner of two walls to do this exercise. It's a great compound exericse!


    Ran across this interesting article on magnesium deficiency. It reminded me I need to purchase some liquid magnesium to put in my smoothies.


    We booked the trip to Northern Europe. Going with friends (our Savagemen relay mate and his wife). We are leaving on June 23, which is toward the end of school. So this, and our beach vacation in August, will wreck havoc with any LC plans for this summer. I don't mind. I think I'm due for a slight meet break, so that I can be fresh for the fall. I hope to sneak into one local meet to swim some 50s perhaps using my kid's suit. At the beach this year, I don't think I'll even bother to go to the Y. If the jellyfish are not omnipresent, I'll just swim in the ocean and jog on the beach. If the jellyfish are abundant, that's another story; I'm a total OW wuss. I'll also try to swim in the channel since that's where the B2B triathlon is in November.
    Swim Workouts
  3. Wed Apr 14th 2010

    by , April 14th, 2010 at 11:44 AM (Ande's Swimming Blog)
    Wed Apr 14th 2010

    SUBSCRIBE to Ande's Blog

    Nats in 5 weeks & 2 Days or
    37 DAYS away

    Lifted weights today


    Swim Center
    scy main pool
    whitney coached
    6:30 to 8:00
    dove in on time
    swam with Mike, NAte & Tenielle
    beside Desiree, tyler, Marcio, Ned, doug, & a bunch of triathletes

    wore B70 jammer

    Warm Up:
    did around 200 easy

    25 fl on 20
    50 fl bk on 40
    75 fl bk br on 1:00
    100 IM on 1:20
    Rest 30 extra
    500 fr 80%
    went 5:50ish
    rest 1:00

    25 fl on 20
    50 fl bk on 40
    75 fl bk br on 1:00
    100 IM on 1:20
    Rest 30 extra
    500 fr 85%
    went 5:35 ish
    rest 1:00

    25 fl on 20
    50 fl bk on 40
    75 fl bk br on 1:00
    100 IM on 1:20
    Rest 30 extra
    500 fr 90%
    went 5:18
    rest 1:00

    25 fl on 20
    50 fl bk on 40
    75 fl bk br on 1:00
    skipped 100 IM on 1:20
    Rest 30 extra
    assigned 500 fr get time
    did 200 fr easy speed
    went 2:01ish
    rest a 50
    200 fr strong
    went 2:07ish
    skip a 50

    25 fl fast
    25 fr easy
    50 fr easy
    50 skip

    25 bk fast
    25 fr easy
    50 fr easy
    50 skip

    25 br fast
    25 fr easy
    50 fr easy
    50 skip

    25 fr fast
    25 fr easy
    50 fr easy
    50 skip

    she assigned another set but I got out to rest

    2010 MEETS:

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
  4. My pull bouy is my friend

    by , April 14th, 2010 at 07:33 AM (Mixing it up this year)
    I have been very careful not to throw my hip out again and when I tried to kick this morning I decided to just learn to love my pull bouy for a few days.

    5x200@3:30 Free
    300 Free kick w/fins (it was ok at first but after 200 I knew I was pushing it)
    Everything else I uised the bouy
    100 Free Easy
    10x25@:45 Free power pull 6 strokes then easy
    50 easy

    this next group was with paddles and bouy
    50@:50 Free Mod Pace
    100@1:40 Free Mod Pace
    150@2:30 Free Mod Pace
    200@3:20 Free Mod Pace
    200@3:20 Free Fast
    150@2:30 Free Fast
    100@1:40 Free Fast
    50@:50 Free Fast

    10x50@1:00 Free just bouy hold pace, went 42,42,41,41,41,40,40,40,40,39
    300 Free easy

    Total 3500 yards

    Hip still hurts some but I have succumbed to taking Ibuprophen now
  5. 04-13-10 Workout

    by , April 14th, 2010 at 12:00 AM (Swim like an Orca, but faster !)
    Aquasol _ Coach Janine 6pm-7:15pm

    Warm 200FR, 100K, 100P

    12x200 1-3 BK, 4-6 FR, 7-9 IM & 10-12 K -Fly-Bk-Br on 4:00
    100 EZ
    2x100 Fins and paddles
    50 cool


    I caught a bug on the train last Wednesday, that turned into a nasty cold that kept me out of the water since Thursday. So tonight, feeling the worse was over, was "hack my lungs out until the bugger leaves!" Well, not quite that bad, but I was getting sick of being out of the water after making good progress last week.
    I plan on swimming in the slow poke lane at the next few USA meets with the kids, Ill just "act" like a parent, then jump on the blocks when my heat comes up, then scurry away before they realize a "parent" swam! My coach has been telling me to get some real practice in, I should be swimming with the kids, not only is it much closer to home, they are more frequent. The Pacific Masters takes the summer off to tend to open water peeps, no meets until late August when SCM season starts.
    I won't be going to the champs or anything, I can't afford the time, expense and driving for hours on end...
    My focus swims this summer are 100IM, 50 Fly (with the goal of 100Fly) 100 FR and 50 Bk.
    Im working on 200IM, but until I have a decent BR, its really a waste of an event for me.
    Swim Workouts
  6. Weights

    by , April 13th, 2010 at 09:25 PM (Elise's Fitness Fun)
    Lifted weights while son swam and had planned to swim this evening after a 10k race committee meeting at the Y, but discovered when I went down to the pool that the entire pool was being used for a scuba class. Scuba class was not on schedule yet, so I had no idea.

    Glad I was at least able to get my weights in today. I'm back to heavy weights for two more weeks and then a week of deload before taking two weeks off completely.

    Squats: bar (45 pounds) x 20

    Bench: bar x 5, 75 x 10, 85 x 8, 100 x 5

    Lat hi row: 90 x 5, 120 x 10, 130 x 8, 140 x 6

    Military press: 2 sets of 40 x 10

    Triceps press: 2 sets of 40 x 10

    Hammer curls: 2 sets of 10 x 15

    Leg press: 130 x 5, 170 x 10, 190 x 8, 210 x 5

    Leg curls: 45 x 10, 50 x 8, 55 x 6

    Bicycle crunches: 1 set of 100

    Good morning darlings: 1 set of 50

    Torso twists (or Broomstick Twists as Fort likes to call them) 1 set of 30

    Toe raises: 3 sets of 10

    Also held the bridge poisition twice to stretch out the lower back. Didn't time, but I'm guessing 20-25 seconds.

    Updated April 13th, 2010 at 09:37 PM by elise526

  7. A day when everything goes wrong...

    by , April 13th, 2010 at 08:27 PM (Mixing it up this year)
    This was one of those days. As I am driving to practice at around 5am I get 6 pages from my computer at work which signifies there is a major crash of some sort going on. I get to the aquatic center and power up the laptop to fix the problems.

    Afvter 45 minutes of computer work I finally get to swim only to find mid way thru the workout I can't kick becausee my right hip is in excrusiating pain. I finish a quick warm down and get out for a hot shower.

    Hobbled about most of the day and the hip pain just got worse and worse. I actually have had mild pain for about a week, but now I had to do something. Called my ART specialist and a half hour after the stim and ART my hip gets popped back into place. YEAH I am normal again but the muscles are very sore.

    Spent most of the kids workout coaching from a chair. I am so afraid I will move wrong and throw it out of place again.

    Here is what I got done from my workout
    500 Free Easy
    5x100@2:00 Fly drills
    6x[50@1:00 Fly w/fins
    ....[4x25@:45 Fly w/fins Desc. 1-4
    5x100@2:00 Kick w/fins
    100 Free Easy

    Total 2500 yards
  8. A Decade of Jim's Amish Mudhole Freestyle Results

    by , April 13th, 2010 at 06:15 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Younger middle-aged swimmers interested in seeing a possible glimpse of their swimming performance trajectories from the late 40s to late 50s might be able to glean some clues from my own changes over the years.

    I am by no means a top echelon swimmer, but I am not completely mediocre either, having placed in the Top 10 around 30 times or so in the last decade, and even making the FINA World's Masters Tabulations on several flukish occasions.

    officially started swimming masters in 1984, at the age of 32, when I saw a sign for a team forming at the then brand-new St. Paul (MN) Skyway YMCA.

    I think we had maybe one or two meets in the next 11 years; competition was definitely not a high priority for me at that stage of life.

    My wife, two Minnesota-born youngsters, and I moved back to my boyhood stomping grounds of Sewickley, PA in 1995. The Sewickley YMCA Sea Dragons, which I had swum with as a youth, now boasted a masters team, and I joined this and eventually took over as coach.

    Again, I did not compete much until some of my fellow swimmers goaded me into going to some of the local AMYMSA meets (for Allegheny Mountain YMCA Masters Swimming Association.)

    Resuming meets at the now long-in-the-tooth age of 48 was a bit nerve wracking, but I slowly warmed up to it.

    Our league holds meets every two-three weeks from September through April. One of the many capital chaps involved in the AMYMSA administration has computerized all the Top 10 times going back to the league's inception in the early 1980s (if not before.)

    This fellow, Steve Love, is a nuclear engineer and very likable sort. He recently made it even easier for us to find our own times in various events for every one of the past ten seasons.

    For my fellow data-mining enthusiasts, a look at my own times here may be somewhat illuminating.

    A few preliminary notes:

    • These do not necessarily reflect each season's best performance by me since I often swam faster in USMS sponsored meets in great pools. Most of these swims below were done in what I affectionately refer to as Amish mudhole facilities because they are sprinkled around the hinterlands of Western PA farm land, are never more than 6 lanes and sometimes as few as 4 or 5, have a tendency to be on the hot side, and often have lane lines that are fully submerged at the point of wall attachment.

    • The past decade also reflects times done in the tech suit era, beginning with the Aquablade I got when I was 48 and ending this year with a somewhat distended B70 I just used at Clarion.

    • What this data does have going for it is a reasonable sense of year-to-year consistency. A few of the venues have changed, and the tech suits arguably improved a bit, but for the most part I was swimming these same races in the same set of Amish mudholes.

    • The major variables have been my own aging process (from 48 to 57) and fluctuations in how much training I was able to get in each year.

    • My major conclusions from looking at my apples-to-apples times over the past decade are that A) raw speed does seem to have diminished (ignore the 25s since these are hand-timed and dependent on the reflexes of your hand timer!) and B) there is some correlation between how many weekly miles you average in the pool and how fast you swim your events, though the shorter events appear to be more forgiving of slacking.

    • I also hope you will note that I am presenting my data not so much in the spirit of self aggrandizement as a science project with me as a Human Test Subject, i.e., a reasonably ordinary Swimmer Everyman, if you will--who has enjoyed training and competing with some consistency over the past decade and hope this might inspire my younger comrades to do so, as well.

    Well, enough preamble for now. Here is the data, and I truly and earnestly solicit any observations my readers might have regarding their interpretation of same.


    JIM THORNTON 57 Average Miles Swum Per Week: 8.21 so far

    25Free SEWY 12/09 SEWY 11.23

    50Free SEWY 04/10 CLAR 24.50

    100Free SEWY 04/10 CLAR 53.14

    200Free SEWY 04/10 CLAR 1:58.59

    500Free SEWY 04/10 CLAR 5:24.12

    1000Free SEWY 04/10 CLAR 11:32.38

    1650Free SEWY 03/08 MAIL 19:34.18


    JIM THORNTON 56 Average Miles Swum Per Week: 7.82

    25Free SEWY 09/08 BARL 10.78

    50Free SEWY 02/09 FRNK 24.63

    100Free SEWY 04/09 CLAR 53.39

    200Free SEWY 04/09 CLAR 1:59.28

    500Free SEWY 04/09 CLAR 5:28.42

    1000Free SEWY 04/09 CLAR 11:50.12

    1650Free SEWY 03/08 MAIL 19:54.24

    JIM THORNTON 55 Average Miles Swum Per Week: 7.16

    25Free SEWY 12/07 BARL 11.37

    50Free SEWY 04/08 CLAR 24.78

    100Free SEWY 04/08 CLAR 52.97

    200Free SEWY 04/08 CLAR 1:58.03

    500Free SEWY 04/08 CLAR 5:24.57

    1000Free SEWY 04/08 CLAR 11:31.24

    1650Free SEWY 03/08 MAIL 19:47.91


    JIM THORNTON 54 Average Miles Swum Per Week: 7.18

    The Lost year...JIM THORNTON 54, did not swim AMYMSA
    (for reasons to complicated to get into here)


    JIM THORNTON 53 Average Miles Swum Per Week: 5.24

    25Free SEWY 10/05 GROV 11.56

    50Free SEWY 04/06 CLAR 25.04

    100Free SEWY 04/06 CLAR 53.97

    200Free SEWY 04/06 CLAR 1:57.07

    500Free SEWY 04/06 CLAR 5:25.87

    1000Free SEWY 04/06 CLAR 11:32.00

    1650 free did not swim


    JIM THORNTON 52 Average Miles Swum Per Week: 7.00

    25Free SEWY 09/04 SEWY 10.84

    50Free SEWY 04/05 CLAR 24.92

    100Free SEWY 04/05 CLAR 54.09

    200Free SEWY 09/04 SEWY 1:58.33

    500Free SEWY 04/05 CLAR 5:24.30

    1000Free SEWY 04/05 CLAR 11:32.91

    1650Free SEWY 03/05 MAIL 20:41.65


    JIM THORNTON 51 Average Miles Swum Per Week: 7.50

    50Free SEWY 11/03 ERIE 24.34

    100Free SEWY 01/04 AVY 52.87

    200Free SEWY 04/04 CLAR 1:57.32

    500Free SEWY 04/04 CLAR 5:20.77

    1000Free SEWY 04/04 CLAR 11:22.29

    1650Free SEWY 03/05 MAIL 18:59.22


    JIM THORNTON 50 Average Miles Swum Per Week: 7.92

    25Free SEWY 01/03 MEAD 11.03

    50Free SEWY 10/02 BUTL 24.28

    100Free SEWY 04/03 CLAR 53.02

    200Free SEWY 01/03 MEAD 1:56.07

    500Free SEWY 04/03 CLAR 5:20.35

    1000Free SEWY 04/03 CLAR 11:15.86

    1650Free SEWY 03/03 MAIL 18:53.69


    JIM THORNTON 49 Average Miles Swum Per Week: 7.21

    25Free SEWY 10/01 CUMB 11.01

    50Free SEWY 04/02 CLAR 24.25

    100Free SEWY 01/02 AVY 52.50

    200Free SEWY 12/01 GROV 1:57.88

    500Free SEWY 01/02 MDVL 5:26.07

    1000Free SEWY 04/02 CLAR 11:33.85

    1650Free SEWY 03/02 MAIL 19:27.75


    JIM THORNTON 48 Average Miles Swum Per Week: 5.08

    25Free SEWY 01-01 MEAD 11.28

    50Free SEWY 02-01 CMU 23.84

    100Free SEWY 02-01 CMU 52.09

    200Free SEWY 04-01 CLAR 1:59.29

    500Free SEWY 02-01 CMU 5:44.15

    1650Free SEWY 02-01 MAIL 20:34.05


  9. Monday night ... ouch!

    I did another round of intense dryland. Just over an hour. Warmed-up with a short run. Did a few rounds of different jumps, bosu work, core, bands, more jumps and core and finished with stretching. Felt pretty beat up as I headed to the pool.

    300 free

    Warm-up set:
    4 x 50 IM stroke
    4 x 50 kick
    4 x 100 free
    4 x 25 build

    1st Sprint Set:
    200 free broken at each 50 for :10 (went a 2:19 - most definitely positive split the crap out of it)

    50 fly broken at the 25 for :10 (was about :30)

    100 ez recovery
    (this is where all those swimming state got to get out and I kept going)

    6 x 75 on 1:30 hold under :55
    (harder than I thought due to feeling like utter dookie)

    At this point I figured the hard stuff was done ... sadly I was wrong. As you may or may not have noticed I have not been swimming much fly. As a result I am bailing on that darn 100 fly and just swimming the 50 at both state and nationals.

    Next set:
    4 x 50 fly on 1:15
    fast - hold under :37

    Normally, I would be under :37 at least on the first two without a problem. I cruised the first one thinking how I had 3 more and went a :38. Did a :38 on #2 and :39 on number 3. The wheels REALLY came off the last 12 yards of #3 there was major muscle failure, cramping and death. Not sure what my time was on #4 but it was not pretty.

    200 c/d

    I am hoping/thinking/praying that once I lay off the dryland I'll actually be able to sprint. My legs have been completely dead. Breaststroke kick is painful due to sore muscles, pushing off the walls is awful, I die on kick sets, etc.

    I am going to follow a similar path for tappering/resting as Fort since we have the same meet schedule. I am going to cut out dryland (except pilates - paid for 5 weeks so I'm getting all 5 weeks out of it!) next week and just swim and concentrate on speed work.

    The week after I'll have my last week of dryland before cutting it out for nationals.

    State events:
    50/100/200 free
    50 back
    50 breast
    100 IM
    50 fly

    Nationals events:
    50/100/200 free
    50 fly
    50 back
    100 IM (6th event)

    Tonight's agenda is to swim on my own and get some more easy stroke work and some kick in. Maybe some fast breakouts.
  10. Lunchtime Swim w/Speedo, April 13

    by , April 13th, 2010 at 04:24 PM (The FAF AFAP Digest)
    Swim @ OakMarr w/Speedo:

    We decided to repeat RA's lactate/speed set from last Tuesday.

    Warm up:

    750 various

    Transition Set:

    10 x 50 @ 1:00
    mix of strokes and kicking, got the heart rate up

    50 EZ

    Main Set:

    Main Set:

    4 x broken 100s @ 9:00, done as:

    1 x 50 @ 1:00 fast
    1 x 25 @ :30 fast
    1 x 25 kick fast
    200 EZ between 100s

    I did odds back and evens evil. With fins.

    #1 went 25, 12, 12 (same sluggish start as last week)
    #2 went 30, 15, 15
    #3 went 24, high 11, 12
    #4 went 29, 14, 14

    Total: 2500

    The last evil was the fastest evil I've done with fins (as opposed to MF, which is faster). I was really concentrating on fast hands. I seemed to improve as the set went on, making the warm up seem questionable. Next time, we may do the following set for warm up instead:

    5 x 50 @ 1:00
    2 x 25 @ 1:00
    5 x 50 recovery @ 1:00

    Or I may just PM Rich and ask him what he does for warm up prior to that set.

    Total: 2500



    It was pretty crowded today. Had a slight run in with a selfish lane hogging noodler who didn't want to share a lane though there were 2 people to a lane everywhere. Fortunately, a lane opened up that we shared until the last couple 50s. I commented to Pete that it's just a touch slower sharing a lane b/c of waves, attention to lane lines, etc.

    We also just dodged a pool closure as some kid hurled in the pool while we were in the hot tub. Glad said kid didn't interrupt the workout!

    My legs are still pretty tired from the 4 x intense drylands last week. I really felt them on the fast backstrokes.


    There are 541 swimmers for Zones a very good turnout. Unfortunately, my team is missing a couple every fast people due to various issues, so we will have trouble defending out title with only 9 folks. I think I will only be swimming the girl relays at the end of the day. So hopefully I won't crash and burn too much. This seems like a more doable line up:

    Sat: 100 (50 free), 50 breast, 100 fly, 2 chick relays
    Sun: 100 IM, 100 breast, 100 back, 1 chick relay

    Here's the psych sheets:

    Savageman Half Iron:

    Signed up for the Savageman half iron relay again. There was an article about the race at: It headlined as the hardest race out there!

    New Recovery Bar:

    Bought some new recovery bars today. They're gluten free without too much whey isolate. I find I'm tolerating dairy somewhat better since getting gluten out of my system, especially if I remember to take lactase enzymes before and after. Mr. Fort told me about an article he read on TDF cyclists and gluten. Since gluten is relatively harder than other substances to digest, the cylists went gluten free before the event with positive results (better energy levels, etc). Of course, they had master chefs supervising their 7000 calorie intake ...

    Fly Drill:

    I saw a really cool fly drill at my daughter's swim practice the other day. Her coach (who goes a 49 100 fly without tech suit), showed them the drill. You begin on your stomach with hands in front doing a flutter kick. You very quickly do a fast powerful pull down and dolphin kick, thrusting yourself forward with hands ending at sides. Then an underwater recovery and repeat. Seemed like a good drill to emphasize forward propulsion from the first dolphin kick for sprinting.

    More bad on multi-vitamins:

    Compression Tights:

    Does anyone have any good recs on these? I'e gotten a couple nods for this brand:

    Updated April 13th, 2010 at 06:25 PM by The Fortress

    Swim Workouts
  11. IMs for lunch

    Today I went over to Asphalt Green for the noon masters workout. When I signed up with this team, I wondered whether it would really be worth my while to travel across town for a workout that just lasts an hour (the commute takes about 45 minutes each way). But today’s workout packed a lot of quality swimming into 60 minutes—it was definitely just what I was looking for to break up my day. Here’s what we did:

    500 warmup

    4 x 175 (50 Swim / 75 Kick / 50 drill), IM order, @ :15 rest

    IM pyramid: [The goal on this set was to maintain the same pace per 100 on the IMs going up, then descend that pace on each IM on the way down.]
    100 IM @ 1:30 [1:29]
    50 easy FR @ 1:00
    200 IM @ 3:00 [2:57]
    50 easy FR @ 1:00
    300 IM @ 4:30 [4:23]
    50 easy @ 1:00
    400 IM @ 6:00 [5:45]
    50 easy @ 1:00
    300 IM @ 4:30 [4:17]
    50 easy @ 1:00+ [took an extra minute here as we decided not to skip the 200, even though that ran us slightly over on time]
    200 IM @ 3:00 [2:48]
    50 easy @ 1:00
    100 IM @ 1:30 [1:17]

    200 easy warmdown

    Tonight I’ll probably go to the Y and do rowing class + weights and stretching.

    Rowing update: I did make it to rowing class, and our main hard thing was 2 x 10-minute pieces with 2 min. rest in between. I averaged 2:17.9 on the first and 2:18.3 for the second--good numbers for me for that long a rowing piece.
    Now I'm tired and ready for Glee. I think tomorrow will be a rest day.

    Updated April 13th, 2010 at 09:03 PM by swimsuit addict

    Tags: ims, rowing
  12. Tuesday, 4/13/10

    by , April 13th, 2010 at 02:21 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim free, 15 sec. rest
    300 IM drill, 15 sec. rest
    400 alt. 75 swim choice/25 kick on back, 20 sec. rest
    300 pull breathe 3/5 by 25, 15 sec. rest
    swim 3 x 100 IM on 2:00, concentrating on turns and long pushoffs
    1 min. rest

    pull 4 x 50 free on 50, descend 1-4 to about 85% effort
    pull 4 x 50 back on 55, descend 1-4 to about 85% effort
    100 easy choice

    swim 8 x 25 fly FAST on 45: Target time:15 low
    100 easy choice

    swim 8 x 25 back FAST on 45: Target time 15+ or 16

    200 swim down
    Total: 2800 yards
  13. Sarasota Y Sharks Masters 5:30 Workout -04/19/10

    by , April 13th, 2010 at 02:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    3 X 150 2:30
    5 X 100 1:30

    6 X 50 kick 1:15

    8 X 100 2:00
    50 stroke/50 free

    1 X 400 free 6:00
    1 X 300 IM 5:30
    1 X 200 kick 4:30
    Twice through.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout -04/16/10

    by , April 13th, 2010 at 02:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

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

    1 X 800 pull
    Descend by 200's

    1 X 400 free 6:00
    4 X 100 free 1:30 1:25
    Twice through round 1 left, round 2 right on 100's

    1 X 400 IM 7:15
    1 X 300 IM 5:30
    1 X 200 IM -

    1 X 300 kick
    50 moderate/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 Workout -04/15/10

    by , April 13th, 2010 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Any meet swimmers who are working out this morning should swim easy until you feel loose. Do a couple of sprints and starts if you wish and warm down.


    WARM UP:
    3 X 150 2:30
    2 X 250 3:45

    10 X 100 2:15
    50 kick/50 swim

    2 X 400 6:00
    2 X 300 4:30
    2 X 200 3:00
    Second swim faster on each distance.

    2 X [6 X 50 1:15
    Two each fly, back, breast
    Break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 Workout -04/14/10

    by , April 13th, 2010 at 02:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Off to Y Nationals tomorrow, I am going to go ahead and post the workouts through Monday April 19.


    WARM UP:
    3 X 200 3:20
    2 X 100 1:40

    1 X 250
    Fins optional

    2 X [3 X 100 2:00
    #1 moderate
    #2 build
    #3 50 moderate/50 fast

    1 X 75 easy

    4 X Dive-Turn-Finish

    50 easy
    50 blocks
    75 easy

    WARM DOWN: 4 X 50 easy 1:00

    2000 approx Y
    Swim Workouts
  17. Tue Apr 13th 2010

    by , April 13th, 2010 at 11:38 AM (Ande's Swimming Blog)
    Tue Apr 13th 2010

    SUBSCRIBE to Ande's Blog

    Nats in 5 weeks & 3 Days or
    37 DAYS away


    Swim Center
    scy main pool
    whitney coached
    6:30 to 8:00
    dove in on time
    swam with Mary, Desiree, & Jon
    beside Nate, Tyler, Todd, Marcio, Mike, Michael Lovato, Tenielle, Amanda,

    wore B70 legs

    Warm Up:
    did around 1,000 easy

    assigned: 2 rounds of 15 x 150's on around 2:00, with a break between sets, do
    5 100 fr 50 fl,
    4 100 fr 50 bk
    3 100 fr 50 br
    2 100 fr 50 fr
    1 150 fr with the fewest breaths
    Round 1
    15 x (50 fr easy 50 skip, 50 stroke)
    Round 2:
    12 x 100 k on 2:00
    went 1:10 - 1:12 on fl, did some breast
    then got out, thought about doing one fast for time but relaxed instead

    2010 MEETS:

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

    Updated April 13th, 2010 at 03:51 PM by ande

    Swim Workouts
  18. Changing Course, April 12

    by , April 12th, 2010 at 10:17 PM (The FAF AFAP Digest)

    Just did an easy recovery workout today, as planned after the weekend's hard workouts.

    Warm up:

    700 various

    Main Set:

    8 x (3 x 50) @ 1:15

    #1 = 25 (brain fart -- can't remember what I did here) + 25 front scull

    #2 =
    odds = chest press fly
    evens = russian breast drill

    #3 =
    odds = 25 shooter on right side + 25 scull on back
    evens = 25 shooter on left side + 25 caterpillar fly drill

    100 EZ

    Total: 2000



    Tapering Now:

    I am changing course. I have been mulling over my plans for tapering for Zones/Nats. Previously, I had very grudgingly thought that I would just rest 3-5 days for Zones and "train through" the meet. This conventional approach has not sat well with me -- I usually rest to some degree for every meet and I have never trained through a major meet. The very concept of "training through" is foreign. And I am neither a middle distance swimmer nor an age grouper, the type that could easily train through a meet. I am an idiosyncratic drop dead sprinter who trains pretty intensely (especially drylands), more intensely than most of my ilk I would hazard to guess. And, at the moment, I'm pretty tired and sore from training.

    With this miasma floating through my extra hyper brain, I consulted a coach I trust. The paraphrased advice: "Rest all I want for Zones! And keep resting for Nats. Don't do weights right before Zones. Train and rest like a sprinter. You won't get out of shape. Why race with tired arms and legs?!" I am going to take this advice and embark on my 5 and 1/2 week "taper." I will focus on speed, racing, stretching and resting. I've done quite a bit of strength and hard speed work lately now it's time to put it to fruition.

    Week by week plan:

    First 3 week segment:

    4/12: continue speed work (2 workouts w/Speedo this week on Tues & Thurs), drop drylands, do hot yoga on Sunday

    4/19: do a little speed work and rest, no drylands, sleep a lot (Zones on 4/24-4/25)

    Note: I only consider this a semi-rest for Zones, not a taper. For me, a real taper involves at least 3 weeks b/c resting the ravaged legs is such a time consuming endeavor. As such, I don't expect to do any PBs at Zones. Except maybe in the 100 evil. I can't let Stud get to cocky.

    4/26: 1/2 week of easier aerobic work, upping the yardage, but keeping heart rate low (done with all hard aerobic work after all), 1/2 week of speed, dryland + weights

    Next 3 week segment to prep for Nats:

    I am basically going to follow the taper I did for NE Champs, which seemed to work well. I need to print it out.

    5/3: easy aerobic/recovery work, speed work, upper body weights, yoga, core, no leg work

    5/10: reduce speed work somewhat (lots of fat 25s) and reduce yardage, lots of easy swimming and drilling. sleep a lot, no drylands except very light yoga and strtetching

    5/17: meet warm up every day.* sleep a lot

    This is a Wally Dick's tip. I sometimes do more than a meet warm up. I'm going to try not to. Wally does very long 4-5 week tapers as well.

    Mike Bottom on Sprinters:

    This plan seems to jive pretty well with Mike Bottoms thoughts on tapering sprinters.

    I think I hit most traits of swimmers who need more rest -- except I'm not a hairy beast like Wookie and Stud.

    Those are:

    personality: hyper, high strung, energetic
    old & train hard
    good base of intense training
    muscle mass
    low body fat
    stress in life

    In reality, I've done this sort of taper before. I must have done it with Zones & Austin in 2008 b/c I recall resting for Zones. And I did a version of this this summer when I rested 10 days for the aborted LZR blow out meet in late June and then rested 3 weeks for Nats. It seems the more intensely I train, the more rest my darn legs need. And, sheesh, I'm only doing a few more yards than Jazz Hands at Nats!

    Because I dislike tapering and enjoy training, I am consoling myself with the fact that I am going to take most of the summer to play and train however I want and not worry about meets unduly. I might do only one LC meet, if I'm in town for it.

    In that regard, I am also going to wait on starting TRX training until after Nats. And I won't be sprinting with paddles. Basic Ande 101: don't do new or stupid stuff before your big meet.

    Whew, glad I got all that off my chest ... And now I can stress about the really important stuff -- like what to concoct for my daughter to wear as Artemis for Ancient Civilization Day and how I can be in two places at once several times this week and keeping my red tresses red to match my suit.

    Updated April 12th, 2010 at 10:39 PM by The Fortress

    Swim Workouts , Planning
  19. Short Swim Bonanza! 4/12/10

    by , April 12th, 2010 at 06:32 PM (The Labours of SwimStud)
    Well I jumped into the pool today it had to be 84 or 85.. Oh...My..God! Too hot...
    Anyway I had written out 4000 yards or short swims with some emphasis on fast bursts of went...wait for it...thusly!

    Warm up
    200 Kick
    200 Pull
    200 Swim

    Set 1
    10 x 100 FR 2:00 1,3,6,8 1st 25 HD. 2,4,7,9 4th 25HD, 5 & 10 1st and 4th 25 HD. Held these all 1:20-1:25
    4 x 50 EZ

    Set 2 Fins
    10 x 75 as:
    25 pull Moderate
    25 Kick moderate
    :10 RI
    25 AFAP
    I had put these down at 1:20 interval but without my glasses I guessed and did them all on 1:15.
    4 x 50 EZ

    Set 3

    20 x 50 1:00 1-4 DESC 5 EZ 4 times through...this was tough after the swimming,and my arms and shoulders were tired. Managed to get some sub :35s on the last descend though.

    Cool Down

    250 EZ

    I would love to do this workout again with a training partner to push the descend...

    As usual I finished with a 45 minute weight session and a muscle milk...

    Updated April 12th, 2010 at 07:23 PM by SwimStud

  20. It's all about speed now

    by , April 12th, 2010 at 06:01 PM (Elise's Fitness Fun)
    A friend pointed out that there is just 37 days left until Nationals and that it is time to get very event-specific. She's got that right! In looking over my training, I can see that I have not worked on speed enough lately. Time to get to it!

    Today, I did a workout of 2700 yards using the fins most of the time. I'm a little pressed for time, so I'm not going to put the whole workout down. One of the sets was 4 rounds of 3 x 75 on 1:15 with fins. With each round, I mixed up the order of the 75s, doing a 75 fly, 75 free, and 75 dolphin kick on back each time. Really tried to work the walls. SCY is about the walls and LC is about the swimming. I stink with the walls, so this is my chance to work them.

    I like swimming solo on this type of stuff because I can really focus and I don't have to worry about hitting somebody coming off the wall. I think swimming solo will really allow me to work on some quality stuff.

    Updated April 12th, 2010 at 07:39 PM by elise526