I invented a swimming concept the other day.
It is not for the great swimmers of the world, who will find it laughably easy.
It is not for the struggling swimmers, either, who might well find it a recipe for drowning, that is, until they feel generally more comfortable in the water.
It is for us middle roaders, especially those who did not grow up in the era of SDKs and would like to slowly incorporate them into our practices.
The concept is simple enough and kind of entertaining, too, at least I found it thusly.
To wit, swim a set of 50 freestyles on whatever interval you want to do. You don't need to go fast, but you can if you want.
All you need to do is to push off the wall at the start of the 50 and kick as many or as few SDKs as you want, but count the number.
You will need to count them because this number gives you the number of breaths you are allowed to take, in total, over the course of the rest of the 50.
So, for example, you push off and do 1 SDK. Not so hard, eh? Easy, actually. But you can take only one more breath as you attempt to swim up and down the pool to complete your 50.
The incentive, I think you will soon discover, is to take more than 1 SDK off that first wall. Many more, in fact.
I found I could easily take 7-8 SDKs, which would get me about 12-15 yards down the first length of the pool. I could also easily finish the rest of the 50 taking 7 or 8 breaths, and in fact, usually needed only 5 total.
Anyhow, one of the things for me that helps swimming practice is little species of gamesmanship that distracts the mind from the monotony of our endeavors.
I was trying to come up with a name for my newly invented (most likely independently discovered is more like it, because it's hard to imagine others haven't pioneered this identical concept already), and I couldn't think of anything memorable to call them.
Obviously, "Jims" came immediately to mind. As in, your coach scratches his ear, looking perplexed, then all of a sudden a look of enlightenment overcomes his chlorinated physiognamy, and he proclaims, "I've got it, my soggy wards! Let's do a set of Jims!"
But as appealing and memorable as that name is to me, I doubt it would be quite so to the vast majority of people not named Jim.
That's when it came to me. It is Easter. Let us all agree, from this day forward, in pools all across the land, to call any set of 50s wherein the number of first off-the-wall SDKs defines the maximum number of breaths over the remaining 50 will be forevermore known as Easter Eggs.
Note: you can, but don't have to, take SDKs off the second wall. As it starts feeling more natural to you, you probably will start throwing some in here by reflex. But it doesn't affect the breath count, which is establish only by the first wall's SKS count.
Or, for true sticklers, Good Fridays, for that was the day I invented them. But I like Easter Eggs better.
Updated April 13th, 2009 at 12:38 AM by jim thornton
It's been a nice break but time to get back to work tomorrow! I'm a little nervous....I am the chairman of the District Wellness Advisory Committee....tomorrow night we present out year's goals/accomplishments to the School Board. We also give the community an opportunity to voice questions/concerns in a public forum concerning our AIDS and drug education curriculum. I'm always afraid someone will ask a question I am unable to answer. Oh, it's on tv too!
Today's workout w/ Team NASTI:
1) 400 Yard Freestyle Swim
2) 7 X 150 on 3:15 (Swim 100 steady, rest 15 seconds then sprint 50 hard)
3) 10 X 25 Kick /fins hard on :30
4) 2 X (5 X 50 Stroke on 1:10/ 2 X 75 Stroke on 1:45/ 8 X 25 Stroke on 45) We did the 2nd one free and intervals were 1:00/1:30/:30.
5) 2 X 100 Swim ez (1 Free/2IM)
Took a couple of days off from working out and enjoyed a family trip up to Chattanooga. Got back today and met a friend to do a bike and run. We rode for one hour and followed it with a 20 minute run. Felt better than I expected.
I feel like I am in shape enough right now to do a sprint triathlon. I don't think I'm in shape enough to be as competitive as I'd like to be. I've got a couple of months to get in better shape for one I am thinking about, so will just see how it all goes.
The race I am thinking about has a 13 mile bike. The only problem is that it involves climbing a mountain. Climbing seriously taxes the legs and makes it hard to run fast.
I have some sentimental reasons for wanting to do the race even though it is not quite the same race it used to be. It used to be longer - a 600 yard open water swim (more like a 650 yard swim), a 16 mile bike (hard climbing), and a 3 mile run. I somehow got lucky and won the beginner division (http://www.run42k.com/BB00ALL.HTM , but I wonder if I could do as well now with much more experience.
I have to laugh when I think about that triathlon. I had toe clips, was afaid to use my aero bars, put on socks after the swim to wear while riding, and put on shorts to wear for the run. I really had no business doing that triathlon as I had only bought a bike two weeks before (I didn't own a road bike up until that time). My goal was just to finish. Once I got in the race though I got overly competitive and went way too hard. I couldn't walk without severe pain in my quads for three days.
I really want to be sure that I'm in good shape before I try to race again as my competitiveness sometimes seems to cancel out any speck of common sense that I might have.
Updated April 12th, 2009 at 10:10 PM by elise526
I'm tired! I swam pretty well this week, ran an extra time or so, and started weights(2X) and "special exercises" from a PT. I was on spring break at home (bymyself most of the time) but I sure do not feel rested!
Friday/Saturday I swam short and did more stroke than freestyle. Here's the workouts:
FRIDAY-Solo @ LA Fitness
1) 400 freestyle warm-up
2) 8 X 50 on 1:10 (2 of each stroke) these felt good!
3) Pyramid on 1:15 per 50 interval
50 Fly/ 100 Backstroke/ 150 Breastroke/ 200 IM/ 150 Backstroke/ 100 IM/ 50 Fly
4) Pyramid on 1:15 per 50 interval
50 Fly/ 50 Fly, 50 Back/ 50 Fly, 50 Back, 50 Breast /200 IM/ 50 Back, 50 Breast, 50 Free/ 50 Breast, 50 free/ 50 Free
5) 4 X 25 Fly on :30
6) 2 X 100 IM Hard/Easy
1) 5 X 100 Free Build speed on 2:00 interval
2) 10 X 25 Kick w/Fins (I did dolphin on back)
3) 4 X 150 Free (1 and 3 straight/ 1 and 4 as 6 x 25 on :30)
4) 4 X 100 Kick on 2:00 (I used fins and did flutter, half on back and half on side)
5) 4 X 100 on 2:00 ( I did 1/3 Backstroke and 2/4 IM)
6) 6 X 50 Stroke on 1:10 (I did 3 fly and 3 Back alternate)
After practice 15 or so of us worked at Forest Park Pool. The NASTI'S run/operate the 50 meter pool complete with a seperate dive well w/platforms, splashpad, waterslide, and climb wall. If you put in a pre-determined amount of sweat equity you get an extremely reduced summer membership complete with after hours party rights! Today was pic-nic table repair, roof top cleaning/raking(that's what I did), and moving lounge chairs out of the locker rooms. It was a sunny, cheery bright day so it was fun to be with friends working on a community project!
I hope I have more swim energy tomorrow!
No swim today or tomorrow.
Today I did a 45 minute spinning class at the gym.
Sat Apr 11th, 2009
USMS MASTERS SCY NATIONALS
May 8 - 10
3 weeks & 6 days / 27 days
TODAYS SWIM PRACTICE
7:30 - 9:00
TSC scy LCM main pool
swam with Tyler, Todd, Larry, Nate, Brad, Jon, Marcio
dove in around 7:35
assigned 10 x 100 on 1:20
did 4, rest 1, 4 rest 1
10 x 50
odds 25 fast 25 easy
evens only 3 breaths
6 x 100 reverse IM on 1:30
assigned 4 x 300
did 4 x (3 x 15 meter SDK fast, 15 meters easy)
put on FS pro jammers
roll off blocks
WEIGHTS at world gym in san marcos
lat press 8 x 040 8 x 045 8 x 050 5 x 55
bench press 8 x 135 5 x 185 4 x 190
leg press 8 x 180 8 x 270 8 x 360
lat pull 8 x 167 5 x 207 4 x 215
20 with one blue,
10 with 2 blue,
10 with 2 blue 1 red,
10 with 2 blue 1 red
10 with 2 blue 1 red
Still coughing here but trying to get better. Can't wait to get to Florida tomorrow. Were doing Disney!
Our workout today was more stroke than distance but we did work on some speed.
500 Free every 3rd lap kick
40x25 Drill 10 of each stroke with the last 2 of each stroke sprint full stroke
8x25 Work starts 2 of each stroke
8x25 half pool turns 2 of each stroke
Total 1900 yards then the hot tub not much hotter than the pool was today.
Let me dispatch with the swimming portion of this very belated vlog post haste:
Results from our local Y regional meet by yours truly were terrible to mediocre.
1 Jim Thornton 56 SEWY 11:50.12
32.25 35.04 35.67 35.76 36.69 36.20 36.12 35.74
36.36 36.39 36.20 36.05 36.38 36.09 35.83 36.05
35.67 35.26 34.78 31.59
200 free relay
2 Sewickley A 174 SEWY 1:36.89
Thornton,Jim 56 Cox,Mark 40
Haney,Mark 40 White,Bill 38
25.26 23.29 24.98 23.36
1 Jim Thornton 56 SEWY 28.12
1 Jim Thornton 56 SEWY 1:01.47
1 Jim Thornton 56 SEWY 1:59.28
27.38 29.50 31.34 31.06
1 Jim Thornton 56 SEWY 5:28.42
29.37 31.44 32.87 33.67 34.24 34.42 34.07 34.28
200 medley relay--went fly
1 Sewickley A 174 SEWY 1:49.15
Cox,Mark 40 White,Bill 38
Thornton,Jim 56 Haney,Mark 40
28.34 28.75 27.02 25.04
1 Jim Thornton 56 SEWY 53.39
1 Jim Thornton 56 SEWY 24.80
I would add excuses, but the truth is the times were bad enough that it's not worth the waste of breath to come up with reasons why they were so terrible. Bill, my friend and coach, told me he thinks it's just been a hard couple months, and I am currently lacking the psychological fortitude to push myself--in practice or in meets--into the state of pain necessary to do well. This was absolutely the case in the 1000, which seemed to set the tone of the disastrous first day. I just didn't have the energy to tolerate suffering. I wimped out.
Non swimming part of this, summarized:
Our health insurance went up to $1711.50 a month for a plan that requires each member of the family to spend $1400 a year before complete coverage kicks in. For a variety of complicated reasons, we cannot alter any of the terms of the policy. It is a take it or leave it situation. If we leave it, my wife and I have been taking statin drugs and antidepressants and will not be able to obtain individual policies that are not even more exorbitant than the extortionary policy we already have. As close to unaffordable as it is this year, it seems certain that even modest increases in the years to come (as if the bastards are ever likely to be modest) ensure we will not be able to pay, most likely within two or three years.We got audited by the IRS three weeks ago, and a large part of this was because our acountant set up a plan by which I could pay my wife a salary and give her and her family health insurance as a benefit. By doing this, I could deduct as a business expense not just the premiums but the out of pocket expenses, too. The IRS is challenging this.If you are self employed and middle class, chances are your largest tax is not income tax but social security. We pay a bit over 15 percent off the top, i.e., before IRA deductions, etc. Those who work for companies pay half, and their employer kicks in the other half. If you work for a decent company, you can also qualify often for group health coverage, which means there is no medical underwriting (AKA cherry picking) involved. A friend who smokes five packs of cigarettes a day and is obese gets health coverage at a tiny fraction of what we pay. He also pays 7.5 percent social security tax and will get much, much higher social security benefits when he retires (assuming he lives that long.)I later discoverd that Highmark Blue Cross offers a low income insurance policy for families of four earing less than $44,000 a year, adjusted gross income. I can do this! I would save $1300 a month in premiums. It covers four office vists a year, and major in patient and out patient procedures. No prescriptions. So I would either have to switch to all generics, which is fine by me, or--if there is a case where a prescribed drug is not yet available generically--make a trip to Canada or Mexico and try to sneak my supply back.Did I mention that my accountant told me that one of President Bush's last acts in office was to instruct the IRS not to go after hedge fund managers for audits, because their machinations were much too complex for the average agent to fathom. Instead, target the little guy who works for himself and tries to deduct his home office and his family's health care. Schedule C's, Bush supposedly said, are easy targets beause the are almost impossible to do correctly. Even the dullest IRS agent can find money to pluck here. And the people who get plucked don't have the money to hire top representation that will cost the IRS time.So, let me get this straight:
The Limbaugh Legions praise entrepreneurs, small busines types, Joe the Plumbers, etc.The Wall Street types are given license to steel them blind.US Big Pharma is granted the legal right to join New Zealand as the only two countries in the industrialized world to shameless tout ad on TV direct to consumers for drugs, creating demand for antidepressants, cholesterol lowering drugs, penis inflaters, hay fever and allergy meds, and so forth, all for chronic conditions that often require life time treatment, trumping up demandUS Big Health Insurance is granted the legal right to cherry pick through "medical underwriting" any individual who has ever taken any of the above drugs and deny him or her coverage or charge exorbitant rightsBig Pharma, furthermore, lobbies to block the reimportation of their drugs from Canada and pretty much any other country in the world, where the exact same thing costs anywhere from 50 percent to 8 times less. The rational: the FDA cannot assure the safety of reimported drugs, even ones in factory sealed bottles. Since the placebo halo effect probably accounts for a good chuck on pharmaceutical efficacy anyhow, those of us willing to take our chances are criminalized if we try to take such importaion into our own hands. Honestly, I wonder why the cartels even bother with cocaine. The big bucks would be peddling affordable Viagra and Lipitor to hedge funders.If you work for a big company, you can qualify for cheap health insurance, but this for all too many people just becomes yet another way to keep you as a virtual indentured servant, putting up with abusive managers demanding you do unethical things to up the profit margins, work nonstop, ignore your family, etc.--all because they know a lot of people have become so stressed out and fat and unhealthy becauseof their jobs they CAN'T quit because they won't be insurable.What, I ask you, is not a PONZI scheme in our modern land of liberty? Every different direction you look just turns your backside to another anal rapist.And on this summary note, then, I proudly announce that I, Jim Thornton, generally affable swimming vlogger, have had enouh of being a sucker. I know I will always be one, that I cannot change my stripes. But by no longer railing against my fate, I have decided to quit the absurdity of financial ambition, of ambition of any sort, in fact, and rather just take whatever I can parasitically siphon off the sinking ship. Low income state sponsored health insurnace! Check! Sell my house and quit paying property tax to the school system tht so nicely educated my kids! Check! Live off pharmaceutical free samples and occasional road trips to Canada and quasi criminal acivities! Check! Use one of my four doctor visits a year to find a quack who will give me a PTSD disability diagnosis and qualify for assistance, food stamps, heat credits, etc. Check! Send away to that guy who dresses up in a suit with numbers all over it for more information on free goverment programs! Check!
To wit, I would like to introduce myself to all of you who have enjoyed, or not enjoyed, my (of late) erratically posted vlog! I am no longer just your friendly inhaler.
Think of me now as your new dependent! Whether you like it or not (and I must say, those who absolutely DON'T LIKE IT are the ones that will give me the most satisfation of all! I think I like being your newly minted Marxist Welfare Queen dependent best of all. In fact, I am sure of it.
I think I am finally going to start seeing some improvements in my swimming times.
Updated April 16th, 2009 at 01:22 PM by jim thornton
Run 2.4 miles
(2 mile tempo run: #1 9:09, #2 8:45...avg. 8:52)
.4 miles cd
Bike 9.4 miles with 3 45-60 second pickups (max 26 mph!)
Run 2.8 miles (1 mi wu...1 mi tempo...8/10 cd)
Bike 9.4 miles with 45-60 second pickups (max 26 mph again!) Finished ride 3 minutes faster than last week!
Run 2.4 miles (.5 mi wu 4:49...1.5 miles tempo 4:38, 4:40, 4:22) .4 mi cd mix of run/walk
Bike 9.9 miles (39:49 avg. 14.9 mph)
Run 2 miles (19:08 avg. 9:26/mi)
Forgot how the legs feel after cycling!
Run 2 miles (400 splits: 212, 222, 222, 222 (9:17), 218, 215, 229 (cd), 232 (cd))
Easy recovery run...very windy with a little rain
Bike 10 miles (9.4 beat Virtual partner!) 33:04 previous time 34:25. Avg. 17.1...6/10 mi cd.
Run 2 miles with baby jogger! 20:52 (very windy...80 degrees) hilly course & baby in tow!
Easy 6.5 mile bike ride
Bike 27.75 miles (avg. 16.5)
Run 2 miles
Walk/jog .75 cool down
Run 3 miles (avg. 9:50)
Bike 8.3 miles (absolute downpour!)
Bike 81.3 miles
Run 19 miles
Updated April 30th, 2009 at 11:26 PM by kellys
A couple of peeps were talking about the rain on the surface of the water, how the overhead lights illuminates the drops as they hit the water and reflect on the bottom of the pool, I like it when people stop and smell the roses !
I try not to talk during a w/o, because it throws everything off for me...Steve, the HS coach said he got sick last year when he ate a "peep" with coffee...then I learned from Carol that you can microwave a "peep" and it will "grow"! Then we started talking chocolate... In my mind I was still watching the clock and timing each person and there "talking interval!"
I tried this from the Workouts and it just didn't fit...seemed off balanced, there is more in set 3, just decided to quit early.
4x75 K/D/Swim 1:15
4x50 K/Swim (kicked 2x50, then swam 2x50)
4x25 FR Build :25
4x100 FR P (hypoxic 5, did 3, 5) 1:25
4x75 FR K 1:30
4x50 FR des :50
3x50 FR :45
3x50 des :55
2x100 BK slow
300 Fr slow cool
Spent most of the w/o on the wall's, streamlining and SDK, trying to feel the point where the speed from the push off the wall starts to slow and when I start SDK. Also working on a razor sharp turn, I noticed I have been getting sloppy lately, especially when fatigued.
2 mile warm up run on treadmill
decline bench press, 130 x 2 x 8
leg press, 260 x 2 x 10 (this machine seemed waaay harder than the one at my gym)
row, 100 x 2 x 10
tricep press, 55 x 2 x 8
bicep curl w/40 lb BB, 40 x 2 x 12
hanging reverse ab crunch, 2 x 15
incline crunches, 2 x 25
elevated crunches w/10 lb DB at feet, 2 x 25
ab rollers, 2 x 15
Tried the Saxon side bend again today, but decided I didn't like it. Gave my shoulders/arms a break from all the pulilng and chinning.
10 minutes stretching
700 variety warm up
20 x 50 @ 50
5 back, 5 back kick, 5 back, 5 back kick
7 SDks off each wall
(couldn't use nose clip at all -- sun screen was too slippery, used a different kind today)
5 x 100 IM @ 1:45
9 SDKs in fly, 7 SDKs in back
10 x 50 w/fins @ 1:00
25 belly shooter, 25 easy free
(Had a stray thought about loping on freestyle. Sometimes I have trouble maintaining my high turnover straight arm free when going distances beyond 50. Was wondering if a lope might be good with my new strength. Seemed fairly natural when I tried it a bit. I've never worked on a stroke change in free as a master.)
10 x 25 easy speed fly w/fins @ :30
Couldn't make it to the noon masters practice today, as I was informed I was going to the Hannah Montana Movie premiere at 12:15. Joy!
Just did an aerobic swim today. Feel like I've been doing quite a few AFAP 50s and 25s (either as 25s or within 50s or 100s). Feeling a bit tuckered out. But I enjoyed the aerobic workout, and tried to practice good technique. It was very windy today. Between that and the noodler class right next to me, I felt like I was getting bounced around a lot. Would have been a good day for more hypoxic work, but I don't have my MF with me and my allergies are killing me. I thought I was escaping from DC pollen, but there seems to be pollen and weird plants here too.
I think this is the most working out I've ever done on vacation. lol Will probably just do a swim tomorrow. Heading home on Sunday, so that will be a rest day.
My hamstrings have been a tad sore lately. At first I thought it was from the squatting, but now I think it's actually from the back extensions with the 25 pound weight ... Looking forward to a couple days away from the weight room.
Not sure how much strength one can gain in 8 weeks. But I definitely feel stronger than I was at Auburn. Arms are definitely more defined. Need to figure out a plan for the summer for LC. Not sure if I want to trying to lift 3x a week. It's so exhausting!
Went in early and swam before work got a good 3500 in.
5 times thru:
10 x 50 2:00 still didn't find "sprint" but there you go.
5 x 200 EZ/Fast by 50's each swim
3 x 100 Snorkel
6 x 50 Paddles
Weights today too including pull ups 10,7,6 and chins 7,6,6
Updated April 11th, 2009 at 01:08 AM by SwimStud
5x100 IM Kick@2:00 w/Positive Drive fins
5x50 BR@2:00 Descend w/Positive Drive fins
Went :44 - :40 - :36 - :34 - :32
5x50 FR@2:00 Descend w/fins
Went :39 - :34 - :29 - :26 - :24
2000 SCY Outside - Solo
11:00 AM to Noon at the Downtown YMCA (SCM) coached by Elisa "Quick Whistle" Morton.
100 breast stroke with a body dolphin
100 bk kick
100 br kick on back with hands at sides and kicking said hands with heels
100 br on 2:30 build
100 fr build
10x50 br on 1:05 - I held 1:00 for these, but I had to switch to free on #5 and #10 to recover
10x50 - 25 br/25 fr on 1:00
12x50 free on :55 - I was wiped after all the breaststoke, so I was only able to maintain :51s and :52s.
Notes: This practice hurt more than any in recent memory. I have NO breaststroke endurance! I tried the good glide excuse with the coach when she yelled at me about pausing at the top, but she was having none of it! What a hard ass!
Fri Apr 10th, 2009
enjoyed the morning swim show featuring Jimmy Fiegen & Austin Staab
it shows some excellent footage of Austin's SDK & gives some excellent SDK training tips
the interview reveals Austin didn't breathe on his last length of his 44.18 100 fly in the 2009 NCAA Finals [ame="http://www.youtube.com/watch?v=zqTPCLwKGa8"]YouTube - Morning Swim Show, Austin Staab Interview, April 8, 2009[/ame]
what do you think?
What do YOU need to do to SDK faster?
USMS MASTERS SCY NATIONALS
May 8 - 10
4 weeks / 28 days
TODAYS SWIM PRACTICE
5:30 - 6:30
TSC scy diving well LCM main pool
swam with Tyler, Todd, & MIchael Lovato
Next to ned & max
dove in around 6:45
wore blue seventy
500 fr 90% effort on 12:00
went 2nd behind tyler
swam down around 300
5 x 100 fr on 2:00
lead lane, dove
55, 55, 56, 56, 55
500 fr 90% effort on 5:00 or 6:00
swam down around 150
4 x 50 fr on 1:00
lead lane, dove
25 26 26 24
switched from diving well to main pool
assigned 700 DPS lcm
did 10 x 50's DPS took 24 to 27 strokes per length depending on if I dove & # of SDKs
Updated April 10th, 2009 at 01:46 PM by ande
SCY with Carrie
300 swim free
200 swim back
100 swim IM
100 kick IM
200 IM drill
300 pull back (no paddles/work deep catch)
(I'm finding that as I tire, I tend to get shallower with the catch and I start to look toward my feet and bend at the waist, letting my hips drop. I really have to focus on both driving the hand deeper and keeping my head back and hips up.)
3 x through, the 300's are for recovery
300 free swim on 5:30 (keep this nice and smooth)
(kept these right around 4:30)
swim 6x25 fly on 35 FAST
(swam these at 22±, I try to kick 8 off the wall, by the last round, i was down to 6)
100 easy free
kick 4x50 w/15 sec. rest, descend 1-4
(flutter with board, went 65->50)
Total: 3050 yards
Weight training with my trainer at noon today.
Got alittle more sleep last night. I found a mask like the ones that lawn maintenance persons might use while mowing the lawn and I wore it to bed. Not nearly as many coughing fits and I seemed to actually sleep in several extended segments. Today I will use the mask some and tomorrow until I can get down to Florida and away from the Georgia pollen count.
I actually tried to sprint today and did well.
1000 Free every 3rd lap kick
12x25 @ 1:00 Free odds sprint evens easy went 20, 18, 18, 19, 18, 18
200 back pull with kickboard
200 breast kick
300 kick with fins
200 IM drill
300 free pull
500 free easy
total 3000 meters
Went to the Y to swim and water temp had to be around 89 or 90 degrees. After swimming just 100 yards, I felt queasy. Even the noodlers wanted the fans on and the doors opened.
Had to swim easy, so just did the following:
3 x 300 free pull using just buoy on 30 seconds rest
2 x 400 kick with fins - alternated 100 back kick with 10 back dolphin
Total yards: 2000
Updated April 10th, 2009 at 03:00 AM by elise526
I had an appointment with a Sportmed PT. I really don't have an injury....just tight shoulders that bother me when I sleep and a sort of sore neck. It doesn't hurt much when I swim, or make me cut my workouts down....I just thought being proactive might prevent things down the road.
The PT was amazed by the tightness of my neck and shoulders. He did some "rough" beat-me-up type therapy with a metal tool and taught me some exercises that I already know. I hate those small, miniscule exercises that contract the muscles in-between your shoulder blades. I am going to do them though (about 20 minutes X 3 per day) for 10 days then go back with the promise of some more exciting exercises.
Later in the day I did weights at LA Fitness for about 30 minutes. (chin-ups assisted, deltoids, chest, rowing upright, various shoulder, hip sled, tricep press, preacher curls, sitting squats, leg extensions, calf machine, hamstring curls, all on Nautilas I think). I am still experimenting to see what kind of program I think I need. (that's a dangerous thought)
After the focus on my shoulders and back and considering it was a sunny, beautiful day outside I nixed swimming and ran 50:00 instead. (good choice
THURSDAY- SPA Day
I had a gift card for a day at the lovely Woodhouse Spa. I arrived around 9:00 am and was greeted with a nice cup of tea and 15 minutes in the quiet room.
My 1st treatment was a 50 minute Deep Tissue massage. This was very painful on my neck and shoulders since they were already sore from the abuse of the PT Wednesday. The massage tech brutally lectured me on the sad state of my neck and shoulders too.....I'm starting to detect a pattern here. She suggested weekly massages for at least 6 weeks! (yeah right, I have the time and$ for that!)
After the carnage on the massage table I was given a nice facial (I'm not sure what kind it was?). I fell asleep on the table so I'm sure I didn't get the full benefit....oh well.
After another 10-15 minutes w/tea in the quiet room I finished up with an awesome manicure/pedicure! What a treat! I would never spend the money it costs to go to this place, but if it's a gift.....ok, I'll enjoy it!
SWIM- Tonight was a NASTI night. I heard through the grapevine we could get in early so I showed up very early. I ended up swimming by myself most of the time and just making up my workout as I went along. My shoulders felt wierd...no BAD after 2 days of abuse so I did a really long warm-up. Here it is:
1) 2,000 yard swim freestyle (I just kept waiting for my shoulders to feel better)
2) 5 X 100 Freestyle on 1:50
3) 10 X 50 Freestyle on 1:00 (focus bilateral breathing)
4) 6 X 25 each stroke on :45--sprint! Finally started feeling alive!
5) easy 100 IM cool-down
Tomorrow I will not mention my shoulders...just assume they are sore.
ONE more official day of spring break!
6x200 1,3,5 FR . 3:00
2,4,6 IM 3:15 (Did 2=Normal, 4=25/75/75/25 & 6 25/75/75/25)
4x100 FR Pull (with huge paddles and float) 1:30
12x50 K 6(alt. 25 BF/25 on back SDK) 6 FR w/ fins :50
This is one of my favorite workouts, I can juggle the BF distance in the IM's, yet still work endurance on my 200's.
Im trying to keep it above 3000 yards per workout with at least 75% staying on the intervals. Focus continues on turns, streamlining and proper breakout with about 50% underwater SDK per interval.
Updated April 10th, 2009 at 07:51 AM by EricOrca