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  1. The Night Strangler, Part 1

    by , May 10th, 2010 at 12:16 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Too tired to explain, but I will try to follow up soon with more details.

    In the middle of magical thinking.

    A cure! A cure!

    If nothing else, perchance a blow hole?

    On this note, I bid you all a good night. I wish I could go gently into mine.

    [nomedia="http://www.youtube.com/watch?v=EMpL5zIuN2M"]YouTube- The Night Strangler Part 1.[/nomedia]
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  2. Diary of a Wimpy Open-Water Swimmer

    For the last month I had been antsy to get in some open-water swimming, but the water temps had been a little too cold to me. Finally this past week I got word that the water out at Brighton Beach had topped the 50-degree mark, so I made plans to go out on Sunday and swim with the CIBBOWS crew. I was planning to swim no more than a mile, since I'm tapering for Atlanta, but as it turned out I needn't have worried about swimming too far!

    This morning turned out very cold (40s air temp) and windy, but I headed out anyway. I was having some misgivings once I got there. The beach was as deserted as I've ever seen it--the blowing sand and the cold discouraged most of the crowd that usually hangs out on the sand and boardwalk. I did manage to get in the water, and swam a bit. I lasted only about 5 minutes, maybe 10 minutes tops, before heading back to shore. The wind and whitecaps made it difficult going, but it was mostly the stinging cold that drove me back to land.

    Even so, it was a very exhilerating short swim, and I'm glad I went--my OW swim season has officially started! It was great being out at the beach even in the wind, and reminded me of why I look forward to swimming out there every summer. I hope to go out again next week and last a little longer.

    And I will say it once again: Hurray for swim parkas! They might be the greatest invention ever,
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  3. Eyes on the Prize!

    by , May 9th, 2010 at 06:22 PM (Chicken's Nuggets)
    5 weeks until MIMS!!!!

    Am I ready for a 28 mile swim? NO!!!! I'm experiencing a very bad motivational slump and have been very slack indeed.

    Here's a picture of what I looked like after last year's 8hr 36 minute swim. I thought it might be motivational but on second thoughts....



    I plan on doing two long swims over the next two weeks before tapering for the big day. Most of my taper time will be spent acclimatizing myself to the cold. Lake Michigan is still in the 50's, so I'm hoping that the expected 60's temperatures around Manhattan will feel balmy. One can always hope...

    This year I'm fundraising for the American Macular Degeneration Foundation. My grandfather lost his eyesight to macular degeneration and my mother recently lost a large portion of her eyesight to this disease.

    If anyone would like to contribute, please click on the following link, and follow the prompts starting with "donate now".

    http://www.nycswim.org/Event/Event.a...from=donations

    This is still a preliminary beg, but I'll no doubt get more creative and and quite possibly forceful with my extortion attempts.

    If this doesn't satisfy your urge to give, I'm willing to help out even more by accepting donations to help pay my hotel bill

    Updated May 10th, 2010 at 03:23 PM by Chicken of the Sea

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  4. Saturday and Sunday

    by , May 9th, 2010 at 04:22 PM (Swimming, Life, and Other Stuff!)
    Saturday was a short workout. The High School group before us ran over a bit and the Special Olympics group kids started stalking the decks 10 minutes or so before before their time started. Our hour quickly turned into 45 minutes. I think we ended up with 2,700 scm freestyle. The good news is I got 20,150 scy in this week! The 10K is now starting to feel do-able!

    Sunday, a good workout! I think I'm coming out of my tired funk!
    **600 Freestyle Swim
    **8 X 150 Freestyle
    **200 Kick
    **8 X 100 Freestyle on 1:50
    **200 Kick
    **8 X 75 on 1:30
    3,600 scmeters

    Happy Mother's Day to all Mom's and Grandmom's!
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  5. Fun at the beach

    by , May 9th, 2010 at 03:03 PM (Elise's Fitness Fun)
    Took a quick family vacation to Cocoa Beach. We got here late Wednesday afternoon and stayed until Sunday morning.

    Thursday
    Worked out Thursday evening with the Aquanauts. Lots of nice folks and fast swimmers. Coach Nessel went over some great drills I can take home.

    Thank goodness the pool where we worked out had blocks so I could practice some starts. No blocks at the pools where I train back home. Anyway, got in around 2000 SCM.

    Friday
    50 push-ups broken into 20, 15, 10, 5 with a minute rest between each set

    Ran for 25 minutes on the beach with son. Felt like we were going at about a nine minute per mile pace.

    Saturday
    Husband, son, and I returned to the Cocoa Y for another workout with the Aquanauts. Got in around 2500 SCM. Lots of underwaters and kicks. Definitely felt it in my legs after the workout. Backstroke is starting to feel a little bit better.

    Sunday
    Got back into town around 5 p.m. After 5.5 hours of travel, felt stiff and stir-crazy, so did a very easy 3.7 mile run in 33:41.

    Updated May 9th, 2010 at 09:48 PM by elise526

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  6. Saturday, 5/8/10

    by , May 9th, 2010 at 11:35 AM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    600 swim mix strokes
    (alternated 100 free/100 back)
    300 IM drill
    6 x 50 on 1:00 alt. drill/build by 25: odds back, evens free

    swim 3x around:
    {
    100 pace on 1:45
    50 easy on 1:00
    50 FAST on 1:00, work breakouts
    4 x 25 on 45: #1 and 4 easy, #2-3 FAST breakouts: work on getting going right away
    }
    (did Round 1 free went 1:15 on 100, 33 on fast 50. Did back on round 2&3 went 1:19, 1:17 on 100's, :36-37 on fast 50's)

    kick 4 x 50 w/board (no fins) w/20 sec. rest: 1st 25 of each 50 all out, 2nd 25 easy
    (was kicking fast 25's around 20, total time went from 50 on the first to 59 on the last one)

    swim down 200 easy
    --
    Total: 2500 yards
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  7. Saturday, May 8, 2010

    by , May 9th, 2010 at 01:16 AM (Keepin Track 2010)
    Well...this marks the first few days of the taper downhill turn. Thursday night, our HQ was lighter than usual.

    Today, I was mindful not to tax myself too much, but also to get that heart rate elevated some to keep the systems working.

    Had it not been Saturday morning, Dan & I could have swum together, but alas, what to do with the kiddos on a Saturday am? No babysitter in their right mind...ah well enough.

    Today's workout:

    WU
    200FR/BA
    200BA/FR kick
    200 mix-mostly BR

    Kick 200 no flips alt dolphin stomach back and FR stomach back by 25's

    BREAST
    Swim 2x100 (alt 25 drill, 25 swim)
    Swim 4x50 (alt 25 drill, 25 BU)
    Swim 8xPERFECT 25's
    #1-2 hands
    #3-4 catch
    #5-6 hips
    #7-8 feet/kick

    Kick 100 FR with flips

    FREE
    Swim 2x100 (alt 25 drill, 25 swim)
    Swim 4x50 (alt 25 drill, 25 BU)
    4x25 with fins build up to sprint tempo for last 5 strokes.

    200 WD

    2100

    My arms felt tired today. Unusually so. Not in BR but just FR. I stopped and stretched a ton to no avail. Finally after the BR set, they were more ready for FR, but I put on the flippers for those last 25's so as not to feel badly sprinting. I think it's a bad set up to tell your brain how yucky a stroke feels in early to mid taper time. Avoid the feeling with alternate plans. I used flippers to help my brain believe something that isn't quite there yet.
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  8. Sat May 08th 2010 Lifetime best 100 LCM K

    by , May 8th, 2010 at 08:22 PM (Ande's Swimming Blog)
    Sat May 08th 2010

    Nats in 1 wk & 6 days or 13 days


    TODAYS SWIM PRACTICE

    Swim Center
    LCM main pool
    Whitney coached
    noon to 1:15
    swam with Tyler, Todd, Brad, Larry, Max, Beth, Mary, Doug, ned Nate, Patrick Eveo & Jon
    dove in 7:45

    wore B70 jammer

    Warm UP LCM
    100

    MAIN SET SCY

    12 x 100 on 2:30
    4 rounds of
    1) 100 k went 1:22, 1:22, then I heard her say the kicks are easy so I backed off on the 3rd & 4th round
    2) 100 easy
    3) 100 strong went 1:03, 1:01, 1:00, 1:00

    assigned 800
    did 8 x 50 easy

    assigned 12 x 100 on 2:20
    did:
    100 k went 1:20
    100 easy
    100 skip

    100 k went 1:16
    100 easy
    skipped 6 - 11 to rest for a fast 100 k

    put on B70 leg skin

    100 k FAST for time from a dive
    did 12 SDKs on first 50 &
    0 on 2nd 50, also brushed a swimmer in my lane on my first 50,
    she swam down the middle of the lane
    went 1:10
    This was my lifetime best 100 LCM K


    100 easy


    2010 MEETS:

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Categories
    Swim Workouts
  9. A pleasant LC morning

    This morning I swam the LCM workout with the AGUA masters. I swam a lane down, for taper purposes. Here’s what we did:

    600 LCM warmup

    3 x (2 x 100 smooth @ 2:15, 1 x 200 fast @ 4:00) [I did FR on the 1st round, FR/BK halfsies on the 2nd, and BK on round 3.]

    8 x 50 Kick w/ fins @ 1:30, done as 2 x (25 ez/ 25 fast, 25 fast/ 50 easy, 50 easy, 50 fast), 1st round FR, 2nd round FL

    10 x 50 choice, odds superfast turnover for 6 stroke cycles at beginning and end of length but easy in the middle, evens build to strong finish

    3 x 500 @ 9:00? [I just did 2 of these as an extended warmdown—I mostly played on the first one, then swam my 400 scy IM in my head while doing the second (I did the turns @ 400 IM pace, but the rest easy free).

    I enjoyed this workout, plus got to check off all the little things I had hoped to work on today.

    Tomorrow I’m going out to Brighton Beach to swim—my first open water swimming of the season! The water temp is reportedly in the 50s, but there have also been reports of jellies already. I’m hoping to have a short, pleasant, and sting-free swim!
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  10. freaky friday!

    by , May 7th, 2010 at 11:35 PM (Swimming, Life, and Other Stuff!)
    I did a short workout at the Monon solo today. It consisted mostly of 25's and drills.

    **500 Freestyle Warm-up
    **400 Mixed Drills (Kris Houchins Stroke Drill Routine)
    **2 X 200 Free on 3:30
    **4 X 100 Free on 1;45 (paddles/fins)
    **8 X 50 Free on 1:00
    **16 X 25 (4 each stroke) on :40

    2,500

    Today there was a friendly, ripped, and hot mid-30's man swimming a couple lanes over. I don't know how long he'd been swimming before I arrived. He was doing laps of butterfly when I first noticed(he did at least a 500). He had a HUGE Kettlebell sitting on a kickboard at the end of his lane. (it would have cracked the tile if it had been directly on it!) When he finished his fly he did 10-12 bounding style jumps from the pool bottom up to the deck. After that he did a 5-7 minutes or so of kettlebell work with the huge weight. He followed the bell with several pushups done in a variety of styles (1 arm, clap, etc)
    He left the lane for a while and retreated to the water-park area where he played with a small child for 15 minutes or so.
    He repeated this extreme routine 2 X while I was swimming. I left the pool and spent 45 minutes in the locker room. When I left the pool I noticed he was in the middle of another kettlebell routine.
    I'm not sure what type training this would be considered but it looked to be very effective for him. I wonder if he's still there? I know I sound like some kind of creeper but how could I not notice (and pay attention to) this type of activity being done by a young handsome guy!!!!
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  11. freaky friday!

    by , May 7th, 2010 at 11:35 PM (Swimming, Life, and Other Stuff!)
    I did a short workout at the Monon solo today. It consisted mostly of 25's and drills.

    **500 Freestyle Warm-up
    **400 Mixed Drills (Kris Houchins Stroke Drill Routine)
    **2 X 200 Free on 3:30
    **4 X 100 Free on 1;45 (paddles/fins)
    **8 X 50 Free on 1:00
    **16 X 25 (4 each stroke) on :40

    2,500

    Today there was a friendly, ripped, and hot mid-30's man swimming a couple lanes over. I don't know how long he'd been swimming before I arrived. He was doing laps of butterfly when I first noticed(he did at least a 500). He had a HUGE Kettlebell sitting on a kickboard at the end of his lane. (it would have cracked the tile if it had been directly on it!) When he finished his fly he did 10-12 bounding style jumps from the pool bottom up to the deck. After that he did a 5-7 minutes or so of kettlebell work with the huge weight. He followed the bell with several pushups done in a variety of styles (1 arm, clap, etc)
    He left the lane for a while and retreated to the water-park area where he played with a small child for 15 minutes or so.
    He repeated this extreme routine 2 X while I was swimming. I left the pool and spent 45 minutes in the locker room. When I left the pool I noticed he was in the middle of another kettlebell routine.
    I'm not sure what type training this would be considered but it looked to be very effective for him. I wonder if he's still there? I know I sound like some kind of creeper but how could I not notice (and pay attention to) this type of activity being done by a young handsome guy!!!!
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  12. Taper begins.... 5/7/10

    by , May 7th, 2010 at 11:06 PM (The Labours of SwimStud)
    Well scheduling issues mean I would not get my lifting workout in today...I could have gotten up at 6 and gon to swim early then lifted later but my mother finally got here from the UK last night..and the ride from JFK took 4 hours b/c of traffic issues. SO Although I was home..it meant for a loss of a few hours of sleep...so I opted for blowing off weights and just swimming. I got in 4000 yards thusly:

    Warm Up

    200 Kick
    200 Pull
    200 Swim
    4 x 50 FL 1:30

    Pyramid?

    FR Swim 100,200,300,400,500,400,300,200,100
    All on 1:40 pace but I came in probably on holding 1:30ish wearing my pretty drag suit.

    Kick Set

    200 Kick FR
    200 K FL
    4 x 25 Fist sprint with fins 1:00
    I got told I was like Johnny Weissmuller as I sprinted by an older guy...I laughed and enjoyed the compliment--JW was a swim hero for me via the Tarzan movies.. "You're fast!" He Said. "Well, I'm fast for me...but there are way faster guys out there!" I replied. Still it made me feel good.

    Cool Down
    4 x 50 EZ

    No Weights like I previously mentioned but I did guzzle a muscle milk!

    Updated May 7th, 2010 at 11:15 PM by SwimStud

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  13. Double FAST Fri May 07th 2010

    by , May 7th, 2010 at 10:51 PM (Ande's Swimming Blog)
    DOUBLE Fri May 07th 2010

    Nats in 2 wks or 14 days


    TODAYS SWIM PRACTICE

    Swim Center
    LCM main pool
    Tyler coached
    noon to 1:15
    swam with Todd, Larry, Max, Brent, doug & ned

    wore B70 jammer

    Warm UP LCM
    500
    400
    300



    MAIN SET SCY

    assigned 2 rounds of:
    50 FAST
    200 easy
    100 FAST
    200 easy
    200 fast
    200 easy

    DID:
    50 fast fl went 27
    200 easy
    skipped 100 fast
    200 easy
    100 k fast went 1:13
    200 easy

    50 fast fl went 27 ish
    200 easy
    skipped 100 fast
    200 easy
    100 k fast went 1:12 ish
    50 easy

    2010 MEETS:

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 2 weeks & 1 days or 15 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Categories
    Swim Workouts
  14. Friday, May 7

    by , May 7th, 2010 at 06:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    800 various

    Hypoxic Set:

    4 x through:

    8 x 25 UW shooter w/MF @ :30
    (2 belly, 2 right side, 2 left side, 2 back)
    :30 seconds rest

    50 EZ

    Short Axis Sets:

    6 x start from side w/breast pullouts
    -- got to 14-14.5 meter mark
    -- did 3 grab and 3 track reaching for the water
    -- had pretty clean entries
    -- the grab starts were surprisingly solid feeling, but I'm sure it's quite different doing a grab off a block

    50 EZ

    1 x 100 breast pull @ 2:15, done as 25 fast + 10 seconds rest + 75 EZ pull
    2 x 50 @ 1:15, done as 25 EZ speed fly w/fast turn + 25 EZ
    1 x 100 breast pull @ 2:15, same as above
    2 x 50 @ 1:15, same as above
    1 x 100 breast pull @ 2:15, same as above

    50 EZ

    Long Axis Sets:

    1 x 100 backstroke kick @ 2:00, done as 75 EZ + 25 fast shooter
    2 x 50 @ 1:00, done as 25 easy free + 25 front scull
    1 x 100 back kick @ 2:00, same as above
    2 x 50 @ 1:00, same as above
    1 x 100 back kick @ 2:00, same as above

    50 EZ

    2 x (25 AFAP free + 50 EZ)

    100 EZ

    Total: 3150

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

    Commentary:

    Today, I just worked on all the little details/things I needed to work on (one of the advantages of training mostly solo). To my surprise, I felt really good in the water today despite yesterday's hard set. I had some easy speed and good DPS & DPK. My last 2 25s free were the fastest and cleanest they've felt in awhile. Better than pre or during Zones. 2 hours later, though, I'm feeling a bit pooped. I'm really looking forward to a day off tomorrow -- at least from swimming.

    I almost broke down and went to hot yoga today b/c a stretch sounded so good. But FlyQueen scolded me, and told me to stick to what Geek calls the "Fortress Land Based Avoidance Theory Lifestyle" for tapers. So I dutifully did.

    Strongest Girl in the World?

    [nomedia="http://www.youtube.com/watch?v=ADUxozD4Jzs"]YouTube- Varya Akulova Documentary - Strongest Girl in the World (part 1)[/nomedia]

    Updated May 7th, 2010 at 06:30 PM by The Fortress

    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -05/10/10

    by , May 7th, 2010 at 03:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This is the workout for Monday. SCY portion is our taper, swimmers not attending Nationals continue on in LC pool.

    SCY

    WARM UP:
    2 X 250 4:00
    2 X 150 2:15
    2 X 100 1:30

    3 X 100 kick 2:15
    1 X 100 easy swim

    1 X 200 free 3:30
    4 X 50 choice 1:05
    Twice through.
    Descend 50's 1-4, #4 @ 100%
    Break between rounds

    4 X 50 @ 85/90% 1:15
    4 x 50 easy 1:00
    Twice through.
    IM'ers: 2 back/2 breast on 50's. No fly.

    6 X 25
    odd: build/finish
    even: blocks, sprint 20

    1X 50 blocks: race pace

    LCM

    1 X 200 negative split 3:30
    4 X 50 fast 1:15
    Three times through with a break between rounds

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  16. Friday, 5/7/10

    by , May 7th, 2010 at 01:42 PM (A comfort swimmer's guide to easy swimming)
    2 weeks from today is my first race in Atlanta - 200 back.


    400 Swim alt. 75 free/25 back
    300 IM drill
    200 IM kick (no board)

    6 x 50 on 1:00 build to about 85%:
    odds back, evens free
    (was doing back around 41-42, and free at 35-36)

    swim 6 x 75 on 1:45:
    odds back, middle 25 all out;
    evens free, last 25 all out
    (I need a little more practice at breaking out at full speed. It's taking me 3-4 strokes after breakout to get it going. On back was going around 1:00-1:02, free was around 55).
    100 easy

    pull 6 x 50 (no paddles) on 1:30: build each 25 to about 85%; 1-3 free, 4-6 back
    (free around 35, back around 40)
    100 easy

    swim 10 x 25 choice on :40, #3, 5, and 8 FAST
    (mixed these up with the strokes, on the fast ones went free, back and fly)

    swim down 200 choice
    --
    Total: 2600 yards
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  17. Fri May 07th 2010

    by , May 7th, 2010 at 12:14 PM (Ande's Swimming Blog)
    Fri May 07th 2010

    Nats in 2 wks or 14 days

    Thinking about doubling today

    TODAYS SWIM PRACTICE

    Swim Center
    LCM warm up & SCY div well main set
    WHITNEY coached
    6:30 - 8:00 dove in 6:33ish
    swam with jon, tyler, mike, & nate

    wore B70 jammer

    Warm UP LCM
    500 done 200 fr 50 k
    400
    300
    200 k
    100 IM

    switch to well

    MAIN SET SCY

    assigned 2 rounds of:
    50 FAST
    200 easy
    100 FAST
    200 easy
    200 fast
    200 easy

    DID:
    50 fast bk went 23.9
    200 easy
    100 fast bk went 55
    200 easy
    skipped 200 FAST
    200 easy
    50 fast bk went 24 ish
    200 easy
    skipped 100 fast
    200 easy
    100 fr easy speed went 58
    50 easy

    2010 MEETS:

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 2 weeks & 1 days or 15 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas

    Updated May 7th, 2010 at 10:47 PM by ande

    Categories
    Swim Workouts
  18. Long Course is here 2 weeks too early for me

    by , May 7th, 2010 at 11:20 AM (Mixing it up this year)
    I can't focus on LC just yet with SC Nationals less than 2 weeks away. My tooth is starting to plague me and I am just tired of being sick and hurting.

    I have gotten the hip muscle issues under control, I thought is was comming back and found some potassium supplementation and extra water is really helping.

    5x200@4:00 Free EASY
    10x50@1:15 Fly w/fins
    5x100@2:00 Floy kick w/fins on back
    200 Fly went 4:11
    200 Back Easy
    200 Free
    400 Free alt 50 drill/50 swim

    Total 3000 meters
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  19. Wed/Thurs May 5/6, 2010

    by , May 7th, 2010 at 01:15 AM (Keepin Track 2010)
    ooops.

    forgot to add that WED I lifted weights. 1 set each exercise at 8lbs weights and regular on machines. (down one set and down the weight)

    Also I ran today. 2.0 miles light-no pain allowed.

    T
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  20. Thursday, May 6, 2010

    by , May 7th, 2010 at 01:14 AM (Keepin Track 2010)
    Ahhhhhh...the grown up life. Rewards after practice include BEER and PIZZA! yum!

    Tonight's rewardable workout:

    600 mix WU
    200 Kick with fins alt stomach and back and dolphin and flutter
    4x50 IM order down Drill back swim

    4x25 (12.5 drill, 12.5 swim)

    SPEC
    3x4x50 alt BR/FREE by 50's BR 50's on 1:10, FR 50's on 1:00 rest :30 between sets

    K 4x50 BR alt dolphin 12.5 and BR 12.5

    HQ
    3x4x50 on 2:00
    (4 SPEC)
    (4 IM)
    (4 FR)

    easy 100

    2x4x25 HARD
    1st set BR
    2nd set FR

    200 WD

    Sluggos' for fun!
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