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  1. 1/4: Team workout

    by , January 4th, 2010 at 09:48 AM (Random Nonsense)
    The Colony SCY

    Warm up
    - 1x400
    Main Set
    - 6x50 on :50 drill swim, did odds back, evens free
    - 1x200 kick w/board *
    - 6x150 on 3:00 **
    - 6x50 on :50 kick w/fins
    - 8x50 on :45 descend 1-4
    Cool Down
    - 1x400

    2900 yards

    * kept up with lazy wife which is good for me.

    ** supposed to be quality, but I descended 1-6: 1:59 - 1:41.

    The ribs still hurt, but now it is the same pain as when you have bounced the bar off your chest when bench pressing. Today's workout was done pretty cautiously, but I think I am good to resume training in the water.

    Tonight, I will probably run through my weights with just the bar and see how that feels and definitely wait another week before attempting anything heavy.
  2. Another sprint attempt

    by , January 4th, 2010 at 07:27 AM (Mixing it up this year)
    I decided to make myself start doing some sprint work even though it is much easier to fall into a distance mode. 2 weeks till my next meet.

    10x100@1:45 Free every 3rd IM
    5x[100 Free w/fins SPRINT went 1:02, 1:03, 1:05, 1:03, 1:01 lost goggles on #3
    ....[300 Free w/fins kick easy recovery
    ....[1 minute + rest
    5x100@1:30 Free w/paddles & bouy descend went 1:27, 1:25, 1:24, 1:21, 1:17
    500 alt by 100 free/back each 100 as 50 swim/50drill

    Total 4000 yards
  3. Drylands, Sunday, Jan. 3

    by , January 3rd, 2010 at 11:43 PM (The FAF AFAP Digest)
    After a somewhat long hiatus, I ventured to the gym today at the Rivers Club in downtown Pittsburgh. It is a small, but fairly posh, gym. Not nearly as many weight/HS machines as my gym, but a lot of dryland toys including jump ropes and ab rollers. There were even some toys I couldn't identify! Did about 90+ minutes.


    broomstick twists, 1 x 25
    bicycles, 3 x 100
    jump rope, 5 x 100 basic jumps, 1 x 100 skip*
    hip hinges, 2 x 10 each leg with 12 lb DBs
    squat X press, 3 x 20 w/15 lb DBs
    oblique V ups, 2 x 25, each side
    bent over rear delt flys, 12 x 3 x 15
    seated narrow grip row, 105 x 2 x 10, slow
    body rows, 3 x 15
    stacked feet staggered hand push ups, 3 x 15
    ab rollers, 2 x 25
    rock star hops, 2 x 10
    tabata squat thrust + press w/med ball (8 rounds, 20 seconds, 10 seconds rest)**

    *I think I need to do alternating or switching instead of dumbo "skipping." I tried some double unders. I am either really uncoordinated or these take some practice and hand speed. I think twisting hops might be fun and effective.

    ** Not a good idea to leave this until near the end of workout.


    3 position arm extensions, external and internal rotators, prone scapular scrunches, scapular wall slides

    2 x 5 minutes of stretching



    Commentary (or "My Feelings" as the awol Jazzy would say ):

    I gave jump roping a try today. I liked it. I think it's pretty much useless except for endurance work though, i.e., not helpful for sprinting or explosive work. Though, from what I've quickly read, jump roping is an excellent full body fat burning aerobic exercise. I think I will persist, though I'm not sure exactly what kind of sets to do. I've read that some people work up to 15-20 minutes. Egads, that seems like a long time! I though perhaps jump roping would be a good tabata exercise as well. Or, I considered jump roping at maybe 25-50 reps between other sets.

    I also pondered today whether I should do something about my propensity toward haphazard super-setting. Perhaps alternate upper body and lower body exercises? I may have been instinctively doing this, although I often alternate weights with core work (though I use core work for warm up too).

    Shortly after my gym routine, I drove 4.5 hours home. (Mr. Fort is headed to NY and Tucson for the week.) I arrived home to a house at 40 degrees and no heat. *&$**#**%@#!!! Apparently, there were power outages in metro DC from the high winds. After digging out every spare down comforter, I called a friend who came over at 10:00 pm, , to see if he could fix the problems. He did, (pilot light out and other stuff), and now I just have to wait for the heat to return. I'm hoping by tomorrow morning it will be warm. I think I'm going to sleep in my family room next to the fire and space heater! My bedroom is an icebox. Brrrrr!

    I'm rather sad for the holiday break to be over. I enjoyed a more relaxed schedule and sleeping in late. On the other hand, it will be somewhat easier to work out. Hot yoga sounds pretty swell right now. I'm hoping I can go to sleep after a coffee on the drive and the heat fiasco.

    Updated January 3rd, 2010 at 11:57 PM by The Fortress

    Strength Training and Dryland Workouts
  4. Weights

    by , January 3rd, 2010 at 10:42 PM (Elise's Fitness Fun)
    Quick workout in the weight room:

    Jump rope: 200 skips

    Bench press: bar x 5, 65 x 5, 100 x 5, 2 sets of 100 x 3 (On first set with 100 lbs. struggled a little with #5 in the set, so decided to stick with just 3 reps on the next sets.)

    Lat hi row: 2 sets of 90 x 5, 3 sets of 130 x 5

    bicep curls with barbell: 2 sets of 35 x 8

    leg raises: 2 sets of 25
  5. Sarasota Y Sharks Masters: 5:30 workout 01/04/10

    by , January 3rd, 2010 at 04:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 swim 1:45
    4 X 100 kick 2:15
    2 X 200 swim 3:00
    2 X 200 kick 4:15

    3 X 300 free 4:30
    #1 moderate
    #2 negative split
    #3 best effort

    1 X 100 IM 1:45
    2 X 50 stroke 1:00
    4 X 25 stroke :40
    Round 1: fly
    Round 2:back
    Round 3 breast
    Break between rounds

    8 X 50
    First 4 on 1:30, #1 moderate/2-3-4: fast
    Second 4: Warm down 1:00

    Swim Workouts
  6. First Run of 2010

    by , January 3rd, 2010 at 11:21 AM (My Passion)
    Today we met in Helotes at 7:30. I got there first, followed by Kelly who said that Mary thought she may have strep and wouldn't joins us today. Ernie and Kathy showed up next, followed by Bob and then Dennis and Sophie.

    Kathy, Bob and I were going to run between 5 and 6, while everyone else wanted to do between 10 and 12 miles. (I don't like running enough to run that much any more).

    The weather was 45 and overcast. We ran 5.7 miles. It was a good run.

    I took a hot bath when I got home and now am ready for the day.

    Happy Swimming.
  7. Stole Quick's set @ Sewickley, Sat., Jan 2

    by , January 3rd, 2010 at 10:38 AM (The FAF AFAP Digest)
    I ventured out to the Sewickley Y again to swim with Jimi, Bill White and speedster Mark Cox. This time, I wrote the workout after engaging in some thievery. Jim decided it was "Jimcentric enough," and meekly acquiesced.

    Swim SCY @ Sewickley Y:

    Warm up:

    650-700 variety

    Quicksilver/Speedo set:

    6 x 125 @ 2:00
    6 x 100 @ 1:30
    6 x 75 @ 1:14
    6 x 50 @ :45
    6 x 25 @ :30

    We took 1:00 between each round (though I'm not sure that was Quick's intent?) I was working at a pretty high aerobic level on these trying to keep up with the speedy freestylers (I did backstroke with fins.), so the mini-breaks were appreciated. The clocks didn't seem to be synchronized, so it was hard to get accurate tmes on the 75s and 125s. I believe I was going around 1:07-08 on the 100 backs and 31 or so on the 50 backs.

    50 EZ

    The assigned set was 16 x 50 kick (cruise 3, sprint 1). But Jimi balked at the undue length of the kicking ... So we modified it to:

    4 x (8 x 25), no fins
    rounds 1 & 3 @ :30
    rounds 2 and 4 @ :35
    1 minute between each round, which allowed for higher quality kicking.

    I did round 1 & 3 flutter kick with a board and rounds 2 & 4 backstroke kick w/11 SDKs. Jim started out like a bat out of hell, which I advised was not the way to begin. I think we went an 18 on the first one. He claims he beat me on one 25 (the last one). This is false.

    The next assigned set was 16 x 25 swim, cruise 3, sprint 1. But we wanted to get our coed steam in before they closed the steam room. So we took a 10 minute steam break. Then, we headed back to the pool to finish. Jimi and Bill (still in a Mexicoma) weren't thrilled with this idea, but I think Mark and I shamed them into it.

    16 x 25 @ :30, 3 cruise, 1 sprint w/fins
    I did free. It actually didn't feel too bad after a steam. I was expecting some sluggishness.

    no warm down, pool closing

    Total: 4150



    I enjoyed the Quick/Speedo sest and my backstroke still felt pretty good. There were no backstroke flags at one end, which was a bit challenging. I finally feel like I'm starting to get into halfway decent aerobic shape again after that ungodly long taper in late Nov. to mid-Dec. I may pop in a test set of sorts next week to see where I'm at. I'm heading to the gym today.

    I have not started on my New Years Resolutions yet. Though I'm hoping to stretch at the gym. There was an interesting article in the WSJ a couple days ago on this topic. It suggested that willpower and desire were NOT the best way to accomplish a resolution, but rather a "little bit at a time" approach was more successful in the long term.

    And I suck at eating gluten free. I unintentionally glutened myself at a restaurant last night. I think this is going to take some getting used to.

    I've attached a couple of out underwater shots. (I pulled these off facebook; they may need to be re-sized. One is the Pieta mother & child shot, naturally. The other is Bill and Jimi apparently attempting to strangle me. Jimi thinks this explains the red rash around my neck (which I myself had attributed to a gluten attack).

    Updated January 3rd, 2010 at 11:34 AM by The Fortress

    Swim Workouts
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  8. 1/3: Kick kick kick

    by , January 3rd, 2010 at 10:29 AM (Random Nonsense)
    Warm up
    - 50 walk trying to convince myself I could swim
    - 50 swim (can't really swim)
    - 50 swim w/ snorkle
    Kick set
    - 10x25 kick

    Various kick nonsense, lots of snorkle, only 4 sets with fins, everything else without fins. No AFAP, but some fast, mostly moderate pace low rest stuff.

    My ribs hurt more the longer I was in the water. I think this was because of the constant deep breathing from kicking. Doesn't feel too bad now.

    Lazy Wife did 5k, so I want to say it took me about 1:45 to do 3150.

    Off to Costco and afterward will commit hari kari (Costco puts me in a great mood) or do an hour on the bike.

    Update: 60 minutes on the bike instead of ritualized spilling of my guts.

    Updated January 3rd, 2010 at 07:00 PM by qbrain

  9. Meditations on a Swimming Bubble

    by , January 2nd, 2010 at 09:36 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Age/ Yearly Miles/ Weekly Average/ Best 100 SCY free / age rating / suit

    1. 46 / 221.11 / 4.25 / 53.68 ... 86.4 Speedo briefs
    2. 47 / 207.78 / 4.00 / 54.42 ... 85.6 Speedo briefs
    3. 48 / 264.34 / 5.08 / 52.09 ... 89.8 aquablade
    4. 49 / 374.77 / 7.21 / 52.46 ... 89.5 aquablade
    5. 50 / 411.77 / 7.92 / 53.02 ... 89.0 FS1
    6. 51 / 390.04 / 7.50 / 52.83 ... 89.7 FS1
    7. 52 / 363.90 / 7.00 / 52.87 ... 90.1 FS1
    8. 53 / 272.42 / 5.24 / 53.97 ... 88.7 FS1
    9. 54 / 373.28 / 7.18 / 52.69 ... 91.4 FS1
    10. 55 / 372.07 / 7.16 / 52.90 ... 91.6 FS1
    11. 56 / 406.70 / 7.82 / 52.86 ... 92.2 B-70
    12. 57 / 330.59 / 6.36 / 54.08 ... 90.7 B-70


    Greek Olympian and man-god Chris Stevenson posted this age ranking calculator at He includes an explanation for how it works and plenty of cautionary language about why not to take it too seriously, etc.

    You can use Chris's brain child to age grade any of your different races in all three courses. But for the sake of this vlog, I decided to just pick the 100 SCY freestyle. If you are getting to the point where your times are starting to plateau a wee bit, you might find this age grading stuff to be a fresh source of motivation.

    A couple different factors seem to clearly correlate with my personal swimming performance. The first one that jumps out is the introduction of the first speed suit, the Speedo Aquablade. My time dropped by a little over 2 seconds from the age of 47 to 48, and my age graded ratings jumped from the mid 80s to the cusp of 90--mainly because the norms were probably based on non-speed suit swimmers (thus giving me an artificial advantage once I started wearing one.)

    With the FS1, my times also improved relative to my age, and I think part of this was the faster suit, but my training--inspired, I am sure, by times I hadn't done since my young youth--also escalated significantly. The first time I cracked the "90" rating barrier was at age 52 in a FS1. The next year, however, I dropped back to an 88.7 rating in the same suit. The difference seems, that year at least, to be explained by a significant drop in yearly mileage--from 364 to 272. Clearly, the suit matters greatly for me, but training apparently makes some difference, too.

    My highest rating of all was a 92.2, achieved last spring at Colony Zones Championships. This was the first meet where I ever wore a B70. The year before, in a FS1, I swam only .04 slower. Was it the faster suit--or the increase in yearly mileage (from 372 to 406) that allowed me to swim a tiny bit faster at age 56 than I had at age 55?

    Soon, it seems fairly certain, speed suits of any sort are going to be outlawed. It is hard to know for sure what effect this is likely to have on my swimming performance, but it would be nice to at least discount the psychological change.

    So far, at age 57, I have swum the 100 at a couple of our local Y meets, and I've worn my B70 while doing so. It's been a bit disappointing for me because even with this advantage, my best 100 this fall/winter season has been a 54.08, albeit in less than ideal swimming conditions.

    Until today's exercise in Big Picture assemblage of personal swimming statistics, I have been dreading to think how truly slow I will become once the suit is outlawed.

    But let's say that I do end up adding roughly 2.5 seconds to my 100 post body suit ban. This is about what I subtracted in my 100 time from age 47 to 48 when the Aquablade was first introduced.

    I would thus be swimming, say, a 56.5 for the 100 free, which seems to me truly awful. But when I plug this number into Chris's age rating calculator, it cranks out an 86.8. This is almost exactly what I was doing, age-graded wise, at 46, before the speed suits were even introduced.

    So it would be just a return to historical norms.

    Perhaps this past decade in swimming performance, not just for me but for all who have "benefited" from suit enhancement of their swimming times, will be viewed by future historians as just another bubble of our bubble-bursting era of excess!

    And in the meantime, I shall set my sights on breaking 56.5 in jammers!
  10. Confidence builder

    by , January 2nd, 2010 at 09:33 PM (Elise's Fitness Fun)
    Thinking about doing some backstroke events this year. I like the 50 and the 200, but just haven't figured out how to swim the 100 very well. Anyway, decided to borrow a set from Fort to see where I am on my endurance. Pleased I was able to make the intervals. I didn't get much rest, but am just excited I made the times. It makes me feel a little bit better about trying some back events this year.

    Warm-up: 200 alternating 50 free/50 breast; 200 kick with fins alternating 50 kick on back/50 kick on side; 8 x 25 on :40 - odds are free and evens are breast

    Backstroke set:

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    2 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    100 easy

    Butterfly drills/swim:

    4 x 25 double pull-buoy press drill

    4 x 25 fly swim on 1:00 - emphasize high hips and timing - 1,2 with fins - did between 10 and 11 seconds
    3, 4 - without fins - held between 13 and 14.

    100 easy

    2000 SCY
  11. 1/2: Bike and some body fat stats

    by , January 2nd, 2010 at 07:16 PM (Random Nonsense)
    90 minutes stationary bike.

    Patrick and Tim were talking about the Tanita bodyfat scale, so I thought I would share some numbers.

    Date: weight/body fat %
    12/23: 191.6/11.7
    12/26: 193.2/16.2
    1/1 : 192.4/17.0
    1/2 : 194.2/12.9

    In 3 days I lost about 7 pounds of muscle and gained 9 pounds of fat?

    I need more days like the last 24 hours. I gained 9.5 lbs of muscle in one day!

    My Tanita is from 2000, so maybe Tim's is more consistent, or maybe HE is more consistent, but I would guess my bodyfat is around 13-14% right now after holiday gorging.

    My point is that the Tanita probably isn't as accurate and consistent as someone who is interested in tracking body fat would want it to be.
  12. Saturday Jan 2nd 2010

    by , January 2nd, 2010 at 07:01 PM (Ande's Swimming Blog)
    Saturday Jan 2nd 2010

    recently did my online 2010 USMS Registration
    Don't have a team?
    Register with Longhorn Masters, TXLA

    Subscribe to this Blog

    I'll be in Nashville
    Sat jan 9th - Wed Jan 13th


    Whitney coached
    7:30 to 9:00
    swam with nate beside marcio larry and tyler

    wore briefs

    the board said 50's pick a pace
    30 sec break every 30 minutes

    dove in 3 min late

    30 min of 50's on 40,

    30 sec break,

    30 min of 50s on 37.5,

    30 sec break,

    30 min of 50's on 37.5,

    100 easy

    probably did around 6500

    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX

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

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
  13. If you were kicking...

    by , January 2nd, 2010 at 02:58 PM (The Labours of SwimStud)
    ...and trying to get faster, what set would you do?

    10 x 50 2:00 all out and work the interval down over time (weeks and months).

    10 x 50 at interval = :05 RI

    1 x 500 DPK

    I'm thinking doing all three not necessarily in the same workout is probably good...

    Or maybe a set like:

    1 x 50 2:00 all out
    1 x 50 :05 RI
    1 x 50 EZ
    and do through several times.

    I think I also need to do some 50 & 100 swims with kick focus etc. I like to kick 200 and hammer the last 25 too.
  14. Saturday with the Girls, really challenging

    by , January 2nd, 2010 at 01:52 PM (Mixing it up this year)
    Today we did a more challenging workout than our usual stroke work since we missed workout due to New Years.

    We let Maddie use fins on the 3x200 to help her keep up with us. McKaylin and Sandra were actually racing me on the fast 200's.

    5x100@1:45 Free
    3x[3x200@3:00 Free w/paddles & bouy Descend 1-3 Round 1 went 2:51, 2:43, 2:38, Round 2 went 2:50, 2:41, 2:36, Round 3 went 2:51, 2:42, 2:31
    ....[8x25@:45 Free kick Round 1 sprint every 3rd, Round 2 sprint every other, Round 3 every 3rd easy
    ....[100@2:00 Free
    ....[2x50@1:00 Free
    500 Free last 200 with parachute

    Total 4000 yards
  15. Swim w/Jimby & Bill, Friday, Jan. 2

    by , January 2nd, 2010 at 10:57 AM (The FAF AFAP Digest)
    Swam awith two of my favorite swim buddies today, Jimby and Bill White at the Sewickley Y. We did a "Jimcentric" workout, though nothing was over 150.

    Swim SCY @ Sewickley Y:

    Warm up:

    8 x 100 on 1:30

    I'm not used to a structured warm up, and usually like to just amble along for awhile. I kicked about half of these.

    Aerobic Sets:

    repeat 3 x:

    150 free @ 2:00
    100 free @ 1:20
    50 @ :40
    EZ 50 regroup

    repeat 5 x:

    100 @ 1:30
    2 x 50 @ 45

    On the 100s, I swam IM, back, breast, free and fly. I went a 1:05 on the last 100 fly with fins (I never swim fly w/o fins). I kicked all the 50s.

    Speed Set:

    repeat 2x, all @ 2:00

    #1 = 100 medium easy speed
    #2 = 100 broken at 50 for 5 seconds, come in at same clock time as #1 or faster
    #3 = 100 broken at 50 and 75 for 5 seconds, come in at same clock time as #1 or faster
    #4 = 100 broken at 25, 50, and 75 for 5 seconds, come in at same clock time as #1 or faster

    I made all these, which are essentially descending sets. The first round I did backstroke, starting at 1:12. I finished with a broken :51 on the last one (with fins). I did the second set fly with 7 SDK per 25, except I started off with a medium paced free. I think I did a broken :57 on the last one. Had to do some single arm pulls to avoid whacking Bill (who was also doing fly) and Jimby.

    100 EZ

    Total: 3850


    This was a fun workout, and I was happy to swim after taking yesterday off with driving and a New Years Eve date with old friends. There was a LOT of jawing between sets. We skipped the last set to make it to the steamroom before it closed. I think we have our priorities straight.

    A couple of Sewickley masters showed up mid workout -- one with an underwater camera. So Jimby and I took some "mother & child" Pieta inspired underwater pictures. I wish I had remembered to bring my new underwater camera!

    I would've liked to stay for lunch, but the fam had plans to see all 179 minutes of Avatar. A bit like Pocahontas in space, but the forest imagery was beautiful.

    Another swim is planned for later today.
    Swim Workouts
  16. First swim in 2010

    by , January 2nd, 2010 at 10:31 AM (My Passion)
    Went to the MOST practice at 6:00 am at UTSA.

    This is what we did:

    250 warm-up
    200 kick/one-arm fly
    200 free working on 2 beat kick
    8 X 25 stroke count free
    9 X 100 decending free (first 3 on 1:40, second 3 on 1:35, last 3 on 1:30)
    100 free (waiting for others to catch up)
    10 X 25 fly on 55

    Brought runner hubby for his first masters work-out. I had told him that the pool was way too warm (he hates cold water) and that some people we knew would be there, and that hardly anyone comes to Saturday practice.

    Today, the water was cool at first but great after we warmed-up (translation, way too cold for a runner who hates cold water). He knew two of the swimmers as well as the coach, but the other two he wanted to see did not show. There were 12 people at practice today - usually there are 6 to 7. Yeah - he thinks I am a liar .

    At first he said he would not come back, but the more we talk about it, I may be able to get him to swim more(I tell him the conditioning will help his running ).

    The workout was real good for me. The 10 25's of fly was the most full stroke fly I have ever done. I was tired and my shoulders are getting a little stiff now, but I did enjoy it. I felt that was a good way to build up my fly endurance.

    Tomorrow is a running day - I will probably do 6 miles, and next swim is Monday morning.

    Happy swimming
    Swim Workouts
  17. Fri Jan 1, 2010

    by , January 1st, 2010 at 05:53 PM (Ande's Swimming Blog)
    Friday Jan 1st 2010

    recently did my online 2010 USMS Registration
    Don't have a team?
    Register with Longhorn Masters, TXLA

    Subscribe to this Blog

    I'll be in Nashville
    Sat jan 9th - Wed Jan 13th

    My 2010 Swimming Resolutions are:

    1) Lose 15 or more pounds: weighed 225 on the day I wrote these

    2) Improve my Flutter Kick

    3) Improve my 100 FREE,
    went 48.8 in 2008

    4) Get Stronger


    Whitney coached
    noon to 1:15
    swam with paul and doug
    beside jon, tyler & larry

    put on B70 full thinking it was going to be a fast friday work out

    the board said 100's pick a pace

    I dove in on time and did 100's on 1:15
    after 16 I decided to take off the B70 full & put on B70 legs
    skipped 2 100's then dove in behind doug and ken
    we made it
    did 2 more 100's
    to make up for the ones I missed

    so today's work out was
    16 x 100 on 1:15
    2:30 break
    56 x 100 on 1:15

    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX

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

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    Swim Workouts
  18. Barfing My Way To The New Year :(

    by , January 1st, 2010 at 02:24 PM (Swimming, Life, and Other Stuff!)
    Wednesday late afternoon I started feeling a bit queesy. I skipped Nasti practice and figured rest would help. I could swim New Years eve at Carmel Aquatic Center and do Aquageek's fun looking workout! Well no such luck. I started throwing up around noon and continued till the ball dropped in NYC. I think it's over now and I may try some chicken noodle soup soon. Needless to say I missed swimming "out" and" in" the new year.
    Hopefully tomorrow at this time (unless I relapse) I will be halfway to Tampa driving my daughter Sarah down to get ready to start college 2nd semester.
    I am hoping ta catch a few 5 a.m. practices with the St. Pete Masters. I will try to blog on my crackberry. I am flying back next Sunday.

    In retrospect I have had a good swimming year in 2009. I must admit I have enjoyed blogging/forum activity/ and flogging.
    I reached my swimming goals for 2009 (they really weren't anything spectacular but they were mine).
    1) I reached the 400 mile mark on "Go the Distance" in fact I was a little over I think!
    2) I participated in the Long Course Nationals in Indy! I had a good 1500!
    3) I participated in the 5K open water National Championships in Chicago! I reached my time goal and had a blast!

    Right now I don;t have any specific swimming goals for 2010. I am seriously considering the 10K National Open Water Championship. I'm going to see how the training goes and "go for it" if I think I'm there.

    As a person I am going to work hard to "live in the present" and try to whole-heartedly
    appreciate everything going on around me at that moment. I'm going to try to be a positive force in my classroom, friendships, and life in general. I'm going to try to banish all negative thoughts and self depreciation I may go through.
    I am going to look for solutions and not get caught up in problems no matter how big or small.
    So there you have it. These are big goals but I've always heard "If you shoot for the moon you just might land in the stars!"

  19. 1/1/2010: New Year's Workout

    by , January 1st, 2010 at 02:07 PM (Random Nonsense)
    Lifetime SCM

    - 50 free, 50 kick, 50 back
    - 100 free, 100 kick, 100 back
    - 150 free, 150 kick, 150 back

    1800M took over 40 minutes.

    that hurt.

    What has been going on the last 5 days

    I bruised my ribs falling on the ice 12/27, luckily after getting a good workout in. It is nothing serious, just painful and this morning was the first morning that I was able to get out of bed without forming some complicated plan to prevent crying. Seemed like a good day to test the waters again swimming. Breathing to the side hurt, flip turns hurt, lifting my head up hurt and backstroke pull hurt. I was too dumb/lazy to go back in the locker room and get my snorkel. Tomorrows workout will be a 100% snorkel workout, combo free technique and kick. Another round of 200s was planned, but I was just burning calories, not helping my swimming and certainly not helping my ribs, so cut the workout off at 1800.

    2009 Review

    Discovered USMS forums, made lots of new online friends and not that many online enemies.

    Sprint training helped make my 50 and 100 faster.

    Sprint training didn't help my 200.

    I was probably in the best mid distance shape last year when training with my old team doing abbreviated USAS practices.

    What's Next?

    Between illness, injury and the holidays, I am looking pretty soft right now. I am working on a diet plan to resolve this and will share more when I have details. The goal was to worry about cutting body fat after my target meet, but with my current decrease workouts, now seems like a good time to start.

    Target Meet? I am expecting it to take about 3 weeks before I can workout at 100% in the pool and lift at all because of my ribs. Bruised ribs take a really long time to heal, and 3 weeks would be on the very quick end, but I am hoping that my fall was rather minor so I will be on the quick end. That will put me ready to workout hard right as I need to taper for the USAS champs meet. Right now, I am planning on targeting the USMS meet the last weekend of Feb instead and focusing on the 100 free.

    There is a USAS meet next Sunday that I am entered in the 200 free. If my ribs are good to go, I will swim it without any expectations.

    While my ribs recover, I will add stationary bike and elliptical which I think will be fine. Running hurts more than swimming currently, so that is out.

    The above plans will probably change a lot
  20. Last workout of 2009 in Palo Alto, Ca

    Got to swim lcm at Stanford at noon. Much better than swimming at 5:30am scy inside when it's a balmy 5 degrees outside ... I digress ...

    300 m w/u

    2 x 600 ugh! (300 swim 200 IM 100 kick)

    2 x 100 base + 5 second one faster

    9 x 50 odds cruise base + 15 evens base - 5

    I did a 150 ez at that point but the rest of the set was 9 x 100 cruise

    I want to actually get fit and swim faster this year. I am focusing more on free and less on fly. I am thinking of ignoring the 100 altogether for the scy season at least. Let's see what 2010 has to offer!