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  1. If only I had gills

    Today I swam the noontime AG workout again. We’ve been having glorious spring weather, and all the flowering trees are heavy with blossoms, so I enjoyed a beautiful walk across Central Park to the pool and back. I so love the city during the springtime.

    Today’s workout was stroke technique focused—Coach Craig talked about breathing on FL, BK, and BR, and we worked on transitioning from relaxed careful stroke with correct breathing to faster swims with correct breathing. I chose to work on BK, which seems like it should be easier than BR or FL to breathe on, but the set made me realize that as I work harder I tend to become more tense and not breathe out or in fully sometimes, especially into and out of turns. (I think sometimes I try to hoard my air right before turns, trying to breathe more in without breathing fully out first, and of course that is counterproductive.) It was good to work on that, and today’s workout gives me some idea of how to approach that problem going forward. Here’s what we did:

    400 warmup

    5 x 200 FR desc. @ 2:50 [2:38, 2:33, 2:30, 2:28, 2:26, 2:23]

    Breathing chalk talk

    6 x 150 ST @ biggish rest: 1st = 125 ez/25 fast; 2nd=100 ez/50 fast, etc. up to 150 fast

    200 warmdown

    That was it--short and sweet, with a bit of hard swimming, and some technique stuff to mull over during my next few swims. I’m really getting to like this noontime swimming!
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  2. Thursday, 4/15/10

    by , April 15th, 2010 at 01:20 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    200 swim free
    200 swim back
    200 IM kick
    200 drill alt. 25 free/25 back
    200 pull alt. 25 free/75 back

    swim 5 x 150 on 2:30:
    (on free went around 2:10 and 16 spl, did the odds as 25 free/25 back, spl on back at 17)

    swim 8 x 50 on 1:00:
    #1, 4, 7 free descend to about 85%;
    #2, 5, 8 back, all fast;
    #3 and 6 fly, holding the stroke together with long walls
    (All of these were around 40)

    pull 6 x 75 back on 1:30: count strokes on the first 25; add 1 stroke on the 2nd 25, and 2 strokes on the last 25
    (1-4 buoy only, no paddles and spl at 16-17-18, then added paddles for the next 2 and spl stayed the same)

    300 swim down choice
    --
    Total: 2900 yards
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  3. Wednesday's Training Session

    I can almost always remember swim workouts even a day or two later. Training sessions I blank out on though.

    What I do remember:

    Stretch and run warm-up

    3 x
    Single leg side box jumps
    Weighted squats
    Sit-up position twist and throw with med ball
    Straight arm pull-ups with cables
    squat jumps onto weight bench
    Box jumps

    3 x
    Squat jumps with bar
    Leg kick out extenstions with cables
    Straight arm extensions with 5lb plates
    Single arm bent over extension with 5lb plate
    Feet on bench hands on ball in plank position alt. feet raise


    That's all I remember ... it was an hour and I remember my legs being totally fried. Still sore today and loving it! Next week no dryland to rest my legs a bit for state.
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  4. Thu Apr 15th 2010

    by , April 15th, 2010 at 11:03 AM (Ande's Swimming Blog)
    Thu Apr 15th 2010

    Nats is in 5 weeks & 1 Day or it's
    36 DAYS away


    TODAYS SWIM PRACTICE

    Swim Center
    scy main pool
    whitney coached
    6:30 to 8:00
    dove in on time
    swam with Tyler & Mike Yoch
    Beside Michael Lovato, Dale Rogers, Chris, Jon, Brandon, Amy, Ritchie & Ned

    wore B70 jammer

    Warm Up:
    400
    300
    200
    100

    MAIN SET

    8 x 100 fr on 1:10
    100 easy
    4 x 25 no breath
    50 fl fast for time
    went 25

    8 x 75 k on 1:10
    100 easy
    4 x 25 no breath
    50 bk fast for time
    went 25

    assigned 8 x 100 fr on 1:10
    did: some then skipped a 50 here and there
    100 easy
    4 x 25 no breath
    50

    assigned 6 x 150 on 2:00
    did 6 x 100 k on 2:00


    50 SDK fast for time
    went 25

    50 easy

    2010 MEETS:

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Categories
    Swim Workouts
  5. Still have no legs to speak of

    by , April 15th, 2010 at 09:27 AM (Mixing it up this year)
    I guess over the last year my work to build my leg strength has made a bigger impact on my swimming than I thought.

    5x200@3:30 Free #2&4 pull
    500 kick start free w/fins only using my left leg then switched to fly which did not bother me.
    5x50@1:15 free rt arm only w/paddle
    5x50@1:15 free lt arm only w/paddle
    10x100@1:40 w/paddles&bouy as 50free/50back
    200 Free Easy

    Total 3200 yards

    Updated April 15th, 2010 at 11:27 AM by Donna

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  6. Couldn't quite get there today. 4/14/10

    by , April 14th, 2010 at 09:53 PM (The Labours of SwimStud)
    I picked out a SPRINT/IM workout that Jacki Hirsty posted a while back. My body seems to be asking: "Hey, isn't it taper time?" but I'm not answering, until May. My mojo wasn't there today so I ended up doing longer intervals and such...but still I got through it.

    Warm Up
    300 Swim

    Set 1 x 3
    25 No Breath :30
    50 Kick 1:30
    75 Drill 1:30
    100 Pull 1:30
    I did FR. BR, FR

    Set 2 x 8
    75 50 Drill-25 Swim 1:30
    75 25 Drill - 50 Swim 1:30
    75 Swim 1:30
    Odds FR-Evens IMO
    The intervals should have shortened on each 75 in the set, but I learned that I cannot expect to do too much IM work and keep hard intervals. If I do this set again it will be all FR or I will set up for different intervals for the FR and IM stuff. Or I may just do FR/BR, as these are my stronger strokes. Anyway it beats 10 x 100 on 1:40 for variety. I need a training partner to push me through this stuff I think.

    Set 3
    300 K without fins
    500 K with fins
    6 x 25 :30 FL, BR, FR x 2

    Cool Down
    4 x 50 swim easy


    45 minutes weights and muscle milk.
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  7. Wednesday, 4/14/10

    by , April 14th, 2010 at 04:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    A bit of kicking and sprinting today
    Today's workout is split into 2 sessions. Since I can only get 1 hour at a time in the pool because of my schedule and the pool schedule I did a kicking workout in the morning and a speed workout at noon.

    Morning
    400 swim alt. 75 free/25 back
    300 IM alt. kick/drill/swim by 25
    300 pull alt. 50 free/50 back: keep stroke count consistent through the 300 for each stroke

    kick 2x around w/zoomers (board optional):
    {(did 1 round free w/board, the 2nd on back)
    100 @80% (around 1:30 for both)
    15 sec. rest
    4 x 25 FAST on 35 (18± for free, 23± for back)
    50 easy choice
    }

    kick 2x around w/monofin on back:
    {
    3 x 50 on 1:10 descend 1-3 (went 35->30)
    100 smooth (1:20±)
    1 min. rest
    }

    kick 2x around, choice, no fins:
    (#1 free w/board and #2 on back)
    50 smooth (free 43, back 1:00)
    4 x 25 FAST (on 40 free went from 19 to 23, back was all around 23)

    swim down 200 easy

    Morning total: 2500 yards



    Noon session:
    300 swim choice, 200 drill, 200 pull choice dps,

    Swim 4 x 150 back @ 2:30
    (ave 2:15)

    Fast swims from blocks
    1 x 50 fast fly @ 3:00 (35)
    50 EZ during recovery
    2 x 50 fast back @ 3:00 (35, 36)
    50 EZ during recovery
    3 x 50 fast free @ 3:00 (31-32 on all)
    50 EZ during recovery

    300 easy

    Total: 2200

    Total for day: 4700 yards

    Updated April 14th, 2010 at 11:22 PM by poolraat

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  8. 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.
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  9. Wed., Apr. 14

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

    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

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


    Commentary:

    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:

    http://www.power-systems.com/p-3327-landmine.aspx.

    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!

    Magnesium:

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

    http://bluewillow88.wordpress.com/20...ent-magnesium/

    Trip:

    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.
    Categories
    Swim Workouts
  10. 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


    TODAYS SWIM PRACTICE

    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
  11. 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
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  12. 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

    2950scy

    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.
    Categories
    Swim Workouts
  13. 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

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  14. 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
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  15. 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.

    I
    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


    __________________________________________________

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  16. 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.

    Warm-up:
    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.
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  17. 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

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


    Commentary:

    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.

    Zones:

    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: http://www.patriotmasters.org/Coloni...ults/index.htm

    Savageman Half Iron:

    Signed up for the Savageman half iron relay again. There was an article about the race at: http://www.savagemantri.org/Triathle...0BestRaces.pdf. It headlined as the hardest race out there!

    New Recovery Bar:

    Bought some new recovery bars today. http://www.naturalhealthyconcepts.co...etagenics.html. 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:

    http://ow.ly/1xY7E

    Compression Tights:

    Does anyone have any good recs on these? I'e gotten a couple nods for this brand: http://www.skinsusa.com/index.php/en...ng-tights.html

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

    Categories
    Swim Workouts
  18. 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
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    Uncategorized
  19. 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
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    Uncategorized
  20. 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)
    SCY

    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

    4050Y
    Categories
    Swim Workouts