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  1. Monday back at the Masters

    by , August 18th, 2009 at 12:15 AM (Swim like an Orca, but faster !)
    Warm - 600 mixed Mostly FR with some back and 2-2-2 fly drills

    5 x 200 ( 1,3 & 5 FR. 2 & 4 IM ) 3:00 & 3:30
    Did 1.FR fins, 3 & 5 with snorkel. IM's were straight
    6x50 FR K with fins on 1:00
    6x50 BR on 1:00
    6x50 BK on 1:00

    200 cool down

    2700 SCY

    Just a normal workout, It was cool to discuss my time drops with my coach. I'm tempted to compare myself with the faster folks and think how I pale in comparison. Now that I set new benchmarks I need to just keep working at it, as Ande says "swim faster faster"
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  2. 8/17 SCY

    by , August 17th, 2009 at 10:01 PM (FREEDom)
    6:30pm SCY
    Regular Masters workout. Beth coached. Water was fine.

    400 sw, 300 pull, 200 kick, 100 choice

    5 x 200 on 3:00 pull hyp 3/5/7/3 by 50. I swam the 1st 3 w/ my snorkel, 2 & 3 with the restrictor cap.

    2 x
    3 x 25 on :30 fly
    3 x 25 on :30 back
    3 x 25 on :30 ??
    3 x 25 on :30 free

    20 x 25 on :30 IM order kick. I used fins, went fly, back, fly on back, free.

    6 x 100 on 1:40 as 75 free swim, 25 kick

    6 x 50 on 1:00 swim, as
    #1 4 breaths
    #2 3 breaths
    #3 2 breaths
    #4 - 6 1 breath... made 'em

    200 easy.
    Categories
    Swim Workouts
  3. Morning workout Take Two

    by , August 17th, 2009 at 09:14 PM (Mixing it up this year)
    Did most of the same workout that I did this morning but much faster. I usually only do the first half of the workout then I just coach for the second half once the other team leaves and we have the whole pool. On the 200's we had 2 lanes and 4 swimmers 2 in a lane swimming side by side. What a race we had for all of these and yes I WON!!! By a lot.

    Something about me and paddles go great together. I know that very soon McKaylin, Sandra and Jennifer will be able to beat me but for now let me enjoy my victory.

    5x100 @ 1:45 Free

    5x100 @ 2:00 1 arm Fly drill w/fins
    500 free kick every 3rd 25 sprint w/fins

    8x25 @ :30R fly drills

    5x200 @ 3:30 Free pull w/paddles & bouy
    went 2:45, 2:41, 2:37, 2:32, 2:29

    200 free kick EZ

    Total 2400 yards
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  4. Drills

    by , August 17th, 2009 at 06:48 PM (A comfort swimmer's guide to easy swimming)
    Monday, 8/17/09

    SCM Solo

    500 swim free
    400 pull (no paddles) alt. 100 free/50 back
    300 IM drill (choice of drills)
    200 kick (no board)
    100 swim choice

    today freestyle drills:
    2x around:
    {
    6 x 50 w/20 sec. rest:
    1. 10 kicks on side, 3 strokes, 10 kicks on side: try to keep the long axis as long as possible (don't bend forward or arch back).

    2. arms at sides, kick 6 kicks on 1 side, and then roll to the other side: focus on keeping the hips in line with the shoulders (and have them rotate together as a unit)

    3. focus on entering and aiming down, to get to the high elbow/vertical forearm position as soon as possible

    4. overemphasize the tricep extension while finishing straight back (as you rotate, don't let the arm finish behind your back)

    5. 6 kicks and switch sides, bottom arm extended (like #1, except only one stroke): pay careful attention to how you line up on each extension

    6. swim freestyle, breathing every 3, working on all the rotational stuff we did above. Here's the hard part: keep the legs going the entire time


    swim 8 x 25 free on 35: breathe every 3 (keep the kick moving as well), and count strokes; try to keep the stroke count the same on 1-4, then drop one stroke and hold that count for 5-8
    }


    200 swim down: make this nice and easy
    --
    2700
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  5. Aerobic Work, Monday, Aug. 17

    by , August 17th, 2009 at 05:07 PM (The FAF AFAP Digest)
    I woke up today and absolutely nothing hurt, ached, twinged, or was sore. What a bizarre feeling! So I set about remedying that state of affairs. Didn't feel that my aerobic conditioning had completely deserted me in the pool. I'm sure hitting the gym tomorrow will feel worse.

    Swim/SCY/Solo:

    Warm up:

    700 variety swim, kick, drill

    Main sets:

    10 x 200 @ 2:45 (Yes, that's right. lol)
    100 free/100 backstroke kick

    50 EZ

    20 x 50 kick w/fins @ 45
    #1-10 = backstroke kick, SDK to 15 meter mark each length
    1:00 rest
    #11-20 = flutter kick w/board

    50 EZ

    10 x 50

    #1-5 = Br pull @ 1:00 working on wider scull, felt slow
    #6-10 = single arm fly drill @ :50

    200 EZ

    Total: 4500

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

    Just planning some aerobic work for the next few weeks. If anyone has any good suggestions about sets to prep for my OW swim in Sept., I'm all ears. I plan on doing plenty of kicking the next couple months as well.

    I need to plan a meet schedule for this fall. I will likely swim at the Fall Ball hosted by DCAC on Sept. 26. (The next day is the swim wedding of the century! ) I'm a little bummed I can't defend my sprint title at the Sprint Classic in October, but I believe that's the same day as the Marine Corp Marathon. We'll see if Mr. Fort ends up doing that. He made it through the Savageman bike course yesterday and up all the brutal hills.

    I've attached a few photos that a friend of Jim's took during my 50 back race. I look pretty muscle-y in the backstroke start shot. And I couldn't resist -- I got a shot of my little one upside down in the air at Kennywood. Love that shot.

    Updated August 17th, 2009 at 06:51 PM by The Fortress

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  6. Lakes Placid and Champlain

    another whirlwind weekend..... started at 5:00 AM on saturday with a drive to lake placid for the 2 mile cable swim. a gorgeous day to be in the lake with 140 others, though the single heat meant that the course was rather crowded. it was the least aggressive field i can remember on that course (as far as contact goes.... not swim times) and i had a good swim despite the fact that i was a minute off my time a couple of years ago. once i caught up to back of the pack, i had no sucess identifying swimmers that i could try to chase or swim with and spent most of the time alone at my own pace.

    after the awards, clare and i drove 1.5 hours to a friends "camp" in chazy on lake champlain. did some water skiing (first time in 20 years.... yes, very sore) and on sunday, paul and i swam to vermont and back +/- 3 miles. clare and mary kayaked near us to keep the boaters from running us over. the vt land mass we swam to is isle la motte, and a goggle earth session reveiled that a swim around said isle and back to paul and mary's camp is right around 15 miles.

    perhaps an early october swim.... anyone interested?

    nice to see chris and his family enjoying the best of what NY has to offer!

    Updated August 17th, 2009 at 01:40 PM by chaos

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  7. Monday Aug 17th, 2009

    by , August 17th, 2009 at 12:23 PM (Ande's Swimming Blog)
    Monday Aug 17th, 2009


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with Todd, Tyler, Nate, & Ned
    beside larry & paul
    dove in on time

    Warm-up
    200
    200
    400
    200
    200

    Main Set

    6 x 50 fl 15 sec rest
    odds dr
    evens 85%

    400 fr 60%
    went 6:00

    6 x 50 bk15 sec rest
    odds dr
    evens 85%

    400 fr 70%
    went 5:25

    6 x 50 br 15 sec rest
    odds dr
    evens 85%

    400 fr 80%
    went 5:15

    6 x 50 bk 15 sec rest
    odds dr
    evens 85%

    400 fr strong
    went 4:54ish

    12 x 50
    odds k
    evens 12 strokes fast


    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    Considering:

    Rowdy Gaines Masters Classic
    Orlando, FL
    10/17 & 18

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
    Categories
    Swim Workouts
  8. Bad Back today

    by , August 17th, 2009 at 07:33 AM (Mixing it up this year)
    My back was hurting today so I changed a kick set into a 1 arm fly set to stretch out my back. It actually does help when I over emphasis the undulation in the back. I can tell my hamstrings were tight, I felt them on every flip turn, OUCH! Then again it made for very fast turns today.

    10x100 @ 1:45 Free felt fairly good on these

    500 Free kick w/fins every 3rd 25 moderate
    5x100 @ 1:45 1 arm Fly w/fins

    5x200 @ 3:15 Free w/paddles & fins went 2:51, 2:49, 2:49, 2:45, 2:35

    5x100 @ 1:45 Free focus on alternate breathing with a kick (remember I normally just drag my legs)
    500 Free every 3rd 25 fist drill

    Total 4000 yards
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  9. I'm back ...

    Okay, there really isn't any exercise to report and nationals wasn't anything to write home about. I've had a week to reflect and figure out what went well and what could have been better.

    So I resolve to get my butt outta bed before dawn to drive and swim with Coach Chris. I will NOT get out of shape this year. I will swim and run and lift and spin and do pilates. I will get back to my sprinter ways, respectable times and not die a miserable death at the end of the 100 fly. (note the miserable - death okay miserable NOT) I will be lean and mean and annihilate! I will take names and kick booty. I will not let my job run my life. I will go back to living on Starbucks if necessary. I will train like my wifey and aspire to be as kick butt.

    Pre-dawn life starts Tuesday ...

    Updated August 16th, 2009 at 11:42 PM by FlyQueen

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  10. Lazy Week-end

    by , August 16th, 2009 at 10:38 PM (Swimming, Life, and Other Stuff!)
    I am still chilling with easy workouts this week-end. The combination of post-nationals and 1st week back to school with students left me feeling tired, happy, satisfied, and unmotivated to push myself physically......and that's okay with me.
    Here's the week-end summary:
    Friday----I delayed my Friday evening Chard indulgences long enough to run 45:00. It was sticky, sunny, and 88 degrees outside, yuk...however the chard gave me immediate relief and went straight to my head!
    Saturday----Arrived at Forest Park early and started swimming asap. I had to make a 10:00 am cross-country "jump the gun" hokem karem that Sarah was participating in. I can't believe she's a senior. Short/sweet swim:
    2,000 lcm straight freestyle swim
    10 X 50 free on 1:00 focusing on 6 beat kick only!
    I hopped out of the water and hit the road for the meet. XC was lots of fun and talked to alot of friends and former students/parents I hadn't seen for awhile!
    Sat. nite was the NASTI'S annual Luau! Great food, music, mai tai's, and friends! I made a kick butt Pineapple-upsidedown cake...best I've ever had!
    Sunday morning swimming at Forest Park was sunny and warm. I opted out for an easy workout:
    *8 X 50 Free on 1:00 focus on 6 beat kick
    *100 easy swim
    *Super 1,000 (50-100-50-150-50-200-50-150-50-100-50) on 1:00 per 50 interval
    *1,000 easy swim straight
    2,500 LCM
    After swimming Greg was on deck making yummy egg sandwiches for all! A perfect nasti Sunday morn.
    I spent a few hours this afternoon w/Sarah who was shooting a roll for her Photography III class. We visited a construction site, she photographed still heavy equipment and a smelly porta-potty. We headed north to Noblesville and shimmied under the gate to gain illegal admission into the transportation museum. She got some great shadows on train cars, engines, and a cool old rusty caboose. We escaped the scene unscathed and excited to "get away" with something on Sunday afternoon!
    I love my week-ends.
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  11. Weights + Run

    by , August 16th, 2009 at 10:04 PM (Elise's Fitness Fun)
    After taking yesterday off, felt great today. Hit the weight room and did the following:

    Bench press: 2 sets of 75 x 15
    Lat hi row: 2 sets of 100 x 15
    Military press: 2 sets of 40 x 15
    Triceps pull-down: 2 sets of 30 x 15
    Alt. Hammer curls: 2 sets of 10 x 15

    3 mile run on treadmill as follows:

    1 mile warm-up at 9:13 mile pace
    1 mile at 7:30 mile pace
    1 mile at 9:13 mile pace

    20 back extensions
    20 leg lifts
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  12. 8/16 Bike and Jog

    by , August 16th, 2009 at 08:31 PM (FREEDom)
    7am Bike, then jog
    Cycled again at San Antonio, FL. Did the 40 mile route, plus doubled up on a hill or two. rode with Mike... and a lot of other folks were out there, as its a very poplar bike spot. At one point Mike and I were cruising and chatting, and got passed by a large pace line... about 20 riders or more. I was going pretty fast downhill, but they were going faster. I'm not used to large group rides like that... or getting in the middle of them, since several of them cut if pretty close to me. I just tried to keep my line. San Ann is also popular with motorcyclists, but they did not see too happy today. Mike and I were just cruising along at one point, and one solo motorcyclist blew his horn, then gave us the thumbs down sign. Nice guy, giving the motorcyclists a bad name. The later, shortly after that large pace line passed us, a couple of the cyclists were riding 3 wide, and a couple of motorcyclists came up and tried to pass... way to fast. One was trying accelerate, then he slammed on his rear brake and slid, just about bought it. A little weird out there today.

    After the bike, I ran about 2 miles, 20 minutes. Ugh... that was hard. There was a nice hill on the route. My legs did not want to run after the 40 mile ride. I understand the lingo for a bike - run training is BRIC. Bike - Run, ??. I know my legs felt like bricks.

    Race next weekend. Woo hoo!. Ready for the swim, I should be OK in the bike. The run will be ... interesting. I'll try to get a couple of 3 mile runs in this week, may be a 25 mile ride, and my regular swimming. Probably should practice some transitions too. Oh, I think I have a golf league on Tuesday evening too.
    Tags: bike, running
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  13. 50 back vid + Still a Slacker! Aug. 16

    by , August 16th, 2009 at 07:20 PM (The FAF AFAP Digest)
    Finishing off my week of being a slacker.

    I did walk several miles around the Kennywood Amusement Park in Pittsburgh yesterday with family and friends. In 100 degree heat, no less. Love the Phantom's Revenge!!!

    Today, I just drove home from Pittsburgh with my kids and a friend. I let my two Savageman relay partners take a detour to Deep Creek without me to bike and run on the murderous course. Not a twinge of guilt!

    I think I'll exercise tomorrow ... though I won't make like Sprinticus for awhile.

    Here's my 50 back video from Nationals filmed by Jimby. Haven't seen the one Hulk filmed yet. It's pretty much like I remembered it -- conservative on the start, good breakout, and running out of gas about 5 meters before the flags. (Ande says I must learn how to split 50s appropriately! lol) Still, so happy to break 32!

    [ame="http://www.youtube.com/watch?v=S_QnCTP2n2w&feature=player_embedded"]YouTube - Leslie's 50 LCM Backstroke National Championship Performance[/ame]
  14. Greater Love Hath No Sickboy

    by , August 16th, 2009 at 05:14 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I am forcing myself off the couch for only the second or third time this weekend to post the first of many thrilling action scenes from the no longer terribly recent USMS LCM Nationals in Indianapolis last early to mid August.

    Since then, I have come down with yet another contagion, possibly from the combination of physical exhaustion from my own meet performance added to the immediate mental stress of returning to Pittsburgh to write about novel H1N1's place in the pantheon of pandemic flu viruses, then rewriting about same in a somewhat easier to understand form.

    There is a reason why Influenza Viruses for Dummies is not yet a best seller.

    In any event, I am hoping to HTFU (thanks to Amanda for the black Livestrong-style plastic bracelet with this written in long form on it, my new mantra) by watching and rewatching the grittiest little world beater the likes of me will ever be privileged to know and freeload off of (with the possible exception of Bobinator, who has fast emerged to tie for first place in the world beater/freeloading by Jim category.)

    I feel the vapors coming on.

    I feel I must take to the couch again soon, lest I loose upon the world replicated viruses escaping from every natural and recently-created-by-germs orifice in my body.

    Without further adieu, I give you....

    Leslie!


    [ame="http://www.youtube.com/watch?v=S_QnCTP2n2w"]YouTube - Leslie's 50 LCM Backstroke National Championship Performance[/ame]
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  15. Sunday Aug 16th 2009

    by , August 16th, 2009 at 01:36 PM (Ande's Swimming Blog)
    Sunday Aug 16th, 2009

    Did not swim on Saturday, drove back from Tyler, TX

    weights
    bench
    lat press
    lat pull
    leg press


    TODAYS SWIM PRACTICE

    scy
    7:30 - 10:00
    trained with Weiss & Weiss at Rollingwood pool
    Kirsten Coached
    swam with Rip, Jimmy Bynum, & several other W&W swimmers

    Warm-up
    4 rounds of 150 fr 50 stroke drill IM order

    Main Set

    8 x 100

    400 k

    3 x 200

    400 k

    3 x 200

    then I helped a swimmer with his SDK

    25 SDK fast
    went 10.9

    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    Considering:

    Rowdy Gaines Masters Classic
    Orlando, FL
    10/17 & 18

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    Updated August 17th, 2009 at 12:53 AM by ande

    Categories
    Swim Workouts
  16. Friday Aug 14th

    by , August 16th, 2009 at 01:28 PM (Ande's Swimming Blog)
    Friday Aug 14th, 2009


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with Todd, tyler, jon, Nate, larry, paul & doug
    dove in on time

    Warm-up
    20 minutes choice

    Main Set

    400 fast on 10:00
    went 4:54
    keep in mind Garrison is pretty warm

    200 fast on 6:00
    went 2:20

    100 fast on 2:30
    went 1:04

    100 easy

    400 fast on 10:00
    went 4:52

    then I got out of practice early because beth (my wife was waiting in the car so we could drive to tyler to see Tess for Parents Day)
    I missed out on the following
    200 fast, 100 fast, 100 easy,
    400 fast, 200 fast, 100 fast & 100 easy

    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    Considering:

    Rowdy Gaines Masters Classic
    Orlando, FL
    10/17 & 18

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
    Categories
    Swim Workouts
  17. Thu Aug 13

    by , August 16th, 2009 at 01:19 PM (Ande's Swimming Blog)
    Oops I forgot to blog Thursday's practice and can't really remember it now
    but I swam and lifted weights
  18. Modesto, Calif without a finger cot

    by , August 15th, 2009 at 09:48 PM (Swim like an Orca, but faster !)
    Modesto Area Aquatics Club SCM
    Event Seed Result
    100 IM 1:33 1:24 1st
    50 FR :32.47 :30.78 3rd
    50 BK :41:59 :40.48 2nd
    50 Fly 39.12 35.28 2nd
    100 FR 1:10 1:08 2nd

    My seed times were from the last SCM meet back in October 2008. Got ribbons and a cool goodie bag!
    I came in second in the 50 FR in my final/heat, he got me by half a body length, a second or two faster. Arms need to get stronger!
    I felt awkward on the back.
    Fly felt great, 2 beat kicks were right on... I just didn't have enough steak to propel me faster.
    Was worn out for the 100 FR, It felt like I was out there for a long time.
    I couldn't find a "Finger Cot" like the one Jim use's, so I used waterproof dressing tape for my finger, its amazing how one little injured finger can cause a distraction underwater.

    Well my non-taper/pathetic workouts the week before the meet was 2 workouts Monday and Tuesday, I stayed out of the pool, after injuring my finger, on Weds and Thurs. I tried to return on Friday, however some strange group of lap swimmers lead by a even stranger coach (maybe they rented the pool from another high school?) had filled all the lanes. arrg!

    Updated August 16th, 2009 at 03:54 AM by EricOrca (Catagorical correction)

    Categories
    Masters Swim Meets / Events
  19. Easy Saturday

    by , August 15th, 2009 at 08:20 PM (Mixing it up this year)
    Today my shoulders needed some rest so the girls and I did the usual 2000 yard drill workout.

    Here is what we did
    500 Free as 25k/25p/25s
    40x25 10 of each stroke drills
    300 Free kick w/fins I pushed some on this
    200 Free EZ

    Total 2000 yards
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  20. Saturday swim

    by , August 15th, 2009 at 12:31 PM (A comfort swimmer's guide to easy swimming)
    Did a distance free workout with my swim buddy Carrie.

    SCM

    Warmup
    250 free
    5x through, drill is fist swim
    {
    50 as 25 drill/25 swim
    50 as 25 kick/25 swim
    }
    (did 1-3 free, 4-5 back)

    Main Set
    3 x 100 on 2:10
    3 x 100 on 2:05
    3 x 100 on 2:00
    3 x 100 on 1:55
    3 x 100 on 1:50
    3 x 100 on 1:45
    3 x 100 on 1:40
    No extra rest between the rounds of 3.
    Try to maintain the same pace through the set.
    (held these at 1:33-34)

    Cool Down
    15 easy swim

    Total: 3000 meters

    Updated August 15th, 2009 at 01:02 PM by poolraat

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