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  1. Wednesday, 6/16/10

    by , June 16th, 2010 at 02:09 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm –up
    300 swim
    (150 fr/150 ba)
    4 x 50/ 50 Build
    (free, ave 41)
    8 x 25/30 Strong
    (did odds free, evens back)

    Main Set:
    1 x 200/20sr Build (free - 3:05)
    2 x 100/2:00 IM -Strong (1:40-41)
    1 x 200/20sr Build (free - 3:05)
    4 x 75/1:30 Free or Back -Strong (free - 1:01-03)
    1 x 200/ 20sr Build (free - 3:06)
    6 x 50/1:00 Back -Strong (ave :46-47)
    (extra 30 sec rest to get a drink)
    1 x 200/20sr Build (free - 3:07)
    8 x 25/45 Back – Strong (:20-21)
    1 x 200 Smooth (free - 3:15)

    Kicks – With Fins (400)
    16 x 25/30 FAST
    (with zoomers, 1-8 free w/ board 18-20; 9-16 on back in streamline, 20-22)
    Warm Down
    100 easy free/back
    Total: 3200 meters
  2. End Is The Only Part of The Word That I Heard

    by , June 16th, 2010 at 01:53 PM (Too Neurotic to be Suitably Aquatic)
    Question about "garbage yards:" My technique still has a long way to go. My developing lung capacity makes alternate-side breathing difficult when I get going, and I'm rarely hitting a nice, solid streamline after a turn. Elbows are dropping, hips are not rotating, head is not down, especially when I get tired.

    I often lead our lane, and I go fast so I don't hold up anyone behind me. But then I can't work on any of those issues, because I am full of go. Today we did 6x125 on 2:00, which is just at the edge of my ability. I know I got a workout because I saw stars and was heaving for air when it was over. But did I do myself more harm than good by letting my technique get sloppy? Or is it OK just to get some cardio in there and improve my overall fitness? Is this an eternal question? This was the 3000 yards I finished today:

    4x200 s, k, p, build
    6x125 on 2:00
    4x225, 2 free / 1 IM / 1 breast
    6x75 fast
    100 back

    The music today, it had a theme. Can you guess?
    Babe I'm Gonna Leave You, Led Zeppelin, Led Zeppelin I
    I'm Not In Love, The Toadies, Basquiat: Original Soundtrack
    Don't Come Around Here No More, Tom Petty & The Heartbreakers, Southern Accents
    I'm Still Standing, Elton John, Greatest Hits 1970-2002
    What's Love Got To Do With It, Tina Turner, Billboard Top Hits: 1984
    Do You Really Want To Hurt Me?, Culture Club, The Best Of Culture Club
    She Moves On, Paul Simon, Concert In The Park (Disc 1)
    Who Will You Run To, Heart, These Dreams: Heart's Greatest Hits
    Whatsername, Green Day, American Idiot
    Love Kills, Freddie Mercury, Metropolis
    Sometime Around Midnight, The Airborne Toxic Event, The Airborne Toxic Event (Deluxe Edition)
    You Give Love A Bad Name, Bon Jovi, Slippery When Wet
    Oh l'Amour, Erasure, Pop! The First 20 Hits
    Bad Romance, Lady GaGa, The Fame Monster (Deluxe Version)
    I Am A Rock, Simon & Garfunkel, Greatest Hits
    You Oughta Know, Alanis Morissette, Jagged Little Pill
    Go Your Own Way, Fleetwood Mac, Greatest Hits
    Kandi, One eskimO, One eskimO
    Baby Did A Bad Bad Thing, Chris Isaak, Forever Blue
    Friend Is A Four Letter Word, Cake, Fashion Nugget
    Where Did Our Love Go, The Supremes, The Supremes [Disc 1]
    Even The Losers, Tom Petty & The Heartbreakers, Greatest Hits
    Piece Of My Heart, Janis Joplin, Janis Joplin's Greatest Hits
    I'm Gonna Find Another You, John Mayer, Continuum
  3. Float On

    by , June 16th, 2010 at 01:38 PM (Chicken's Nuggets)
    The Northwest Passage and the Inside Passage have both been done to death.

    These days, the navigation of only one Passage strikes fear in the hearts of able seamen the world over. The Back Passage.

    The Back Passage of Manhattan.

    Many have tried to swim up the nut-brown waters of the East and Harlem Rivers and return to their place of origin via the dysenteric Hudson, and many have succeeded. In fact, most have succeeded. I actually succeeded once myself, last year in July. But that was merely a dress rehearsal for this year's odyssey.

    MIMS 2010 was tough! I was 25 minutes slower than last year's "quiet swim", but it's impossible to compare one year to another. This year the Hudson was quite rough for a long time, not fun as my lower back decided to hurt terribly for the whole swim. I was never really able to climb out of the funk from the back pain, so just tried to keep my head down and plod along. After a few rough hours in the Hudson I didn't think I would make it and had to ask my paddler if I was going to get there or if I was just kidding myself. "Only 2 more miles" he said!! It was only then that I really cheered up!!!!

    Climbing that aluminium ladder at the finish is something I'll never forget. I confess I had a moist eye from the relief and joy.

    The following is just a snippet of my adventure, including training and finishing. Many friends helped out in so many ways! Thankyou all. Thanks to Bill White for the emailed workouts!! I'm going to actually start doing the sprint and IM ones now . Thanks to Vivebene for many hours of company in the cold (and not so cold) lake at Promontory Point. Thankyou Chaos for all the help and the ride from the airport! Thanks to the Wolfpack for so much moral support

    I also raised about $750 for the American Macular Degeneration Foundation

    [nomedia=""]YouTube- Manhattan Island Marathon Swim 2010[/nomedia]
  4. On Philosophy and Amateur Brain Experimentation

    by , June 16th, 2010 at 12:27 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    The other day, my fellow depressive Bill and I were discussing the convolutions of my most recent sickness unto death. Perhaps discussion is the wrong word. For this portion of the conversation, I was Ille and Bill was Hic (or is it vice versa? I was the talker; he the listener.)

    Let us call this latest condition of mine X. Bill said nothing as I enumerated all the variables I could possibly think of that might be causing, or at least exacerbating, X. Let us call these variables M, F, L, R, C, and 997-aFL (s4) subtype Pi.

    {Note: at this point, bird-of-a-feather neurotics who have a faint sense of deja vu might want to re-read my October 20th, 2009 vlog entry, "Anatomy of a Nutty":}

    During the current "discussion," Ille and Hic were sitting in the clouds at Woodland Swimming pool, a horsefly occasionally buzzing around preparing to deliver one of its disproportionately nasty bites.

    Oh, where have you gone, bags of Horse Urine we once draped around our pool to trap these fiends?

    In any event, against this background of humidity and the threat of a painful blood-sucking bite that could take place at any moment, Bill appeared to stay awake throughout my self-diagnostic analysis. When I moved on next to the treatment possibility ruminations phase, he just as patiently as before listened to the spectrum of potential remedies I had managed to conceive for myself, most of which will involve either a doctor's prescription pad, or a willful ignoring of the prescribed courses I have already been consigned to follow.

    When I had finally exhausted myself of all "man of action" self-delusion, all "rage rage against the dying of the light" impotent questing for a cure, Bill smiled in the bemused fashion of those who have traveled similar low roads and long ago made peace with the incorruption and ineradicability of their own weltshmerz!

    I sighed, all talk having leaked out of me, and Bill became Ille and I Hic, which is where we should have been, of course, all the while.

    He said, "Don't look left, don't look right. Just look straight ahead and move forward through the horror that is life for people like us. All else is distraction and a waste of time."

    At this precise moment, as it was dawning on me that I had never in my life met quite such a philosopher, the horsefly landed on Bill's lovely wife Colleen's head and its mandibles cracked open. Bill smacked the brutal bastard hard enough to stun them both.

    I found the fly on the concrete unkinking its little legs and stretching its gossamer wings, gathering its forces, as it were, to attack once more. Before it could do so, however, I was able to lift a plastic Adirondack pool chair and position its front left leg over the insect's body, and crush it to perdition.

    The fate of us all, eventually!

    Unblinkingly and without naps, cocking my head neither left nor right, allowing my orbs no swivel room either in any direction other than straight ahead, I resolved to take his advice as best I could.

    The gift of hopelessness for the neurotically hopeful is, alas, something we in the latter camp cannot enjoy continually. Instead, we take it out now and then and say to ourselves, "Ah what a fine, fine present this is! I should play with it more often."

    But then our essentially flawed natures overcome us once again, if not quite so deeply as before. And we begin to experiment with things from left and right fields, respectively--though not with as much soul-shattering confidence as once we were able to muster.

    And so it has been over the past several days that I have concocted strategies to test out variables M, F, L, R, C, and 997-aFL (s4) subtype Pi.

    The first of such tests is the slashing of a certain daily dosing of a certain nightly palliative, one famous for not brooking rejection gracefully.

    Yesterday, having turned my back on Substance P, I could hear the sound of electric bug zappers inside my brain everytime I moved my eyes too quickly. This bzzzzzz, perhaps ironically, was most pronounced when looking suddenly to the left or right--exactly as Ille had forewarned!

    Another odd quirk: an embarrassing load of sentimentality that proved very close to uncontrollable. Imagine that feeling non-sociopaths get at the end of tear-jerker movies like Home Alone or The Death of Little Nell or Ron Burgundy: Anchorman, where the eyes flood with tears even though you know you are being manipulated, and you pray the theater lights remain dark long enough to compose yourself so that your wife or girl friend or golden-hearted escort service referral does not think you are a pussy!

    It was thus for me with everything I encountered yesterday: weepiness triggered by junk mail, a perfectly ripe avacado, intimations of mortality, the death of horseflies.

    Today, the electric brain is quieter now, the ducts desiccated.

    Tampering with variable 997-aFL (s4) subtype Pi, alas, has done little to improve the sickness unto death; just as Bill predicted!

    I shall take his gift out of storage again, and look at it a little longer this time, before allowing myself to succumb to another sideways search for hope.

    Tinkering with variables M, F, L, R, and C, I'm sure, will prove no more helpful than experiments with 997-aFL (s4) subtype Pi. I doubt I will spend much time concerned with them, and I wish I could spend no time on them at all.

    But I can't. It's not my nature. For some, the beauty of hopelessness can take years to reveal itself.
  5. LCM Here I come!

    So I'm going to be swimming in the Park Ridge 1500 on June 26th. It will be my first time ever doing a solid mile. Ever.
    The very next day, I'm going to swimming in the 50 back/50 free/100 free up in Appleton for the Badger State Games.
    Now - I'm not exactly nervous. I've swam 2-3 miles in a single practice before. That's really no big deal.... This time its different though. This time they're in an LCM pool (and I'm used to the SCM pool I practice in right now) and this time they're in front of people who aren't just swimming next to me.
    Now for those of you who've never read this, or really don't know me here's the twenty second background: I have recently discovered "athleticism" in the past 2 years. Before that I was in a lot of activities, but never very athletic or competitive. So this new drive to be good, if not great at something and to not lose, and to push myself to my furthest horizons is very fresh and very powerful in my heart right now.

    So right now I'm going to put out my goals for this meet and talk about how I plan to achieve them.

    My goals for the 1500:
    1) Maintain a consistent pace with no more than a 3-4 second deviation between any two laps.
    2) Keep my *average* split time under 1:50.
    3) Finish the race strong, even with nothing left in my body.
    4) Dolphin kick off the wall at least 80% of the time.

    My goals for the Badger State Games Meet:
    1) Under 35 in the 50 Free (its LCM, a whole new beast for me)
    2) Under 1:30 for the 100 Free
    3) Under 45 for the 50 Back
    4) Dolphin kick off the wall for my ONE turn.
    5) Dolphin kick after my glad for the back.
    6) Don't screw up my Back start.

    So in the 1500:
    I'm going to keep my eye on the clock if possible. I swim about a 2 minute 100 (SCM) in practice when I'm totally fatigued. I've never swam a straight 1500 before. I don't think I've ever done more than 600 straight. In any case, I think coming in really fresh should give me the ability to do at least the first 20 laps around or under 1:50. I'm also going to finish the last lap or two all out. There's no excuse to have anything left in the tank after that.
    Nutritionally - I'm going to make sure I have enough long burning carbs in the body. This is probably going to be (minimum) a 25 minute swim for me. So some complex carbs (shredded wheat) with my usual protein in the morning!

    In the BSG Meet:
    I'm going to push myself pretty much to absolute limit on each race. I want to make sure that I give 100% in all 3 races. By this time, since its the day after the 1500, I should be pretty used to the idea of an LCM pool. I'm planning on showing up an hour early for warm ups and make sure I get *at least* 4-5 laps (preferably about 10) in so I can get a feel for the pool. I have 1 turn in this meet, I do NOT want to screw it up.
    Nutritionally - Since the meet doesn't start until about 1 PM, I'm going to eat a very solid breakfast (I do every day, but I'm going to make sure I have it properly balanced to give my body what it needs). Then I will be snacking on some faster acting carbs with protein right before my first event and between each of my events.

    For Both Meets:
    I'm going to step it up another day and get a 4th practice in per week at another pool as a guest. It will actually be the same pool as the Park Ridge 1500, so I will be getting familiarity with the pool as well as giving myself another opportunity to swim. Besides, mixing up the LCM and the SCM might do me some good!

    So even if I don't win (which - logically speaking I probably won't win anything). I will at the very least have beaten my goals. Which is what this counts for! Some day I may be competitive with the rest of the world, but for now, I'm just going to have to keep racing myself.

    That being said - does anyone have any suggestions for where I could improve further upon my goals? Any ideas for things that will give a novice swimmer a last minute boost?

  6. Wednesday Jun 16th 2010

    by , June 16th, 2010 at 10:35 AM (Ande's Swimming Blog)
    Wednesday Jun 16th 2010

    Subscribe to Ande's Swimming Blog

    [ame=""]Swim Faster Faster INDEX[/ame]

    6:30 - 8:00
    Austin UT Swim Center
    whitney Coached,
    swam with ERIN, tyler, mike, Nate, Paul, doug, tenielle, ned, & paul
    dove in on time
    wore b 70 jammers

    3 rounds of ( 200 fr, 100 IM)


    4 x 50 fl on 1:00 desc
    went 32ish

    500 fr

    4 x 100 bk on 1:40 desc
    went 1:12


    4 x 150 br on 3:00
    went 2:15


    4 x 200 fr on 3:20 desc
    took extra min rest between 3 & 4
    went 2:16


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered: 8 50 Freestyle, 20 100 Butterfly, 22 50 backstroke, 28 200 Individual Medley,
    50 breastroke, & 50 butterfly

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES

    Updated June 16th, 2010 at 12:32 PM by ande

    Swim Workouts
  7. 6/16/10 morning working

    Swam this morning with age groupers from 6-8am. Was dragging big time because had to go up to Cleveland (3hr drive) to do some work. Left Cleveland around 230am and was sitting in pool parking lot by 545.

    25 meter outdoors

    300 swim
    300 IM, kick/drill/swim

    Main Sets:
    4x100 free @1:15 held 1:08's
    50 easy
    8x25's fly @30
    4x100 free @ 1:10 held 1:08's
    50 easy
    8x25's fly @ 30

    2x100's free @ 1:45 200 race pace,held 1:06
    50 easy @ 1:00
    2x50's @ 1:00 sprint into and out of flags
    2x50's @1:00 200 race pace, held 31's
    2x100's free @ 1:45 200 race pace, held 1:06
    50 easy @ 1:100
    2x50's @ 1:00 sprint into and out of flags
    2x50's @ 1:00 200 race pace, held 31's

    600 free, first 300 use right paddle only and left fin only. last 300 use left paddle only and right fin only. This was first time I ever did this but works on body balance in the water

    6x200's pull free @ 2:45, cruise speed, held 2:20's

    200 warmdown

    Will do my 6 mile run later this afternoon. Right now its time to crash and burn!
  8. A great 800 day

    by , June 16th, 2010 at 07:20 AM (Mixing it up this year)
    Today felt good and I am ready for the meet, but unfortunatley I may not make the cut to swim the 400 at the meet. Too many kids signed up.

    5x200@3:30 Free
    500 Free kick w/fins 25 easy/25 mod/25 fast
    12x50@1:15 as 50 Fly skull, 50 1 arm fly, 50 fly all w/fins
    800 Free w/paddles & bouy went 11:59 RACE PACE
    100 Free easy
    4x50 from block 15 meter sprints rest easy free

    Total 3200 meters
  9. ... another MIMS blog

    a virtual friend from the channel discussion forum, it was a pleasure to finally meet him in person. scroll down the link for Rob's report!
    Rob Kent
  10. Quick run in the humidity

    by , June 15th, 2010 at 09:36 PM (Elise's Fitness Fun)
    Grabbed a quick two mile run around 6 this evening. Temp was in the upper 70s, but humidity was 89%. No time on this as I don't have a digital watch right now. Maybe this is a good thing. Sometimes I think it is a good idea to just go out and run or swim without looking at a watch or clock. Kind of gives you a feeling of freedom.

    I belong to a really cool runners club, Anniston Runners Club. They've hosted the RRCA National 5k Championships and will be hosting it again next year. Every week I get a newsletter from them. In this week's edition, a little blurb from Fleet Feet was included that I found to be very helpful:

    Hydration During Running- From Fleet Feet Newsletter

    Summer running obviously increases the core body temperature. On average a runner will expend 500-1500 kcal/hr depending on the experience and fitness of the runner. Body metabolism means that energy produced is 25% efficient. 75% of energy is used for the production of heat; this can be difficult during summer running.

    We recommend you drink adequate fluid 30-45 minutes before running and then a cupful every 10-15 minutes. Experts have recommended 6-8 oz every 20 minutes while you run. Most popular sports drinks have a low level of electrolytes and also carbohydrates to helps speed up glycogen replacement. After exercise you should try and drink more water than necessary to speed up recovery.

    Some runners prefer the taste of sports drinks in comparison to plain water. Experts have also recommended the use of carbohydrate protein drinks or milkshakes to rapidly replenish glycogen stores after a run. These drinks also help to catabolize muscles for energy and help muscles repair quickly after a run. The above advice can be used for all types of running conditions but is especially important during summer running. This is due to the warmer environment deplenishing glycogen stores more quickly. In most cases runners suffer from heat stroke and heat exhaustion due to poor hydration.

    It is advisable to gradually build up your tolerance for running in warmer conditions. To acclimatize to the heat you should spend 1-2 weeks running from 2-6 miles a day and then gradually building up your mileage in the heat. You may wish to run in the morning or late evening when the humidity is at its lowest. Alternatively if you are worried about your personal safety then a treadmill in an air conditioned gym may be a safer option.

    Questions? Contact Suzanne Taylor []
  11. More MIMS

    I have read every book, blog and diary I could find on marathon swimming these past several years, so I thought it would be fun to share some other blogs from MIMS 2010. I will post them here or provide links as they become available.
    I hope you enjoy them.........

    Tobey Saracino

    Rachel Golub
    scattered thoughts on inner musical pacing in distance swimming...

    I swam around Manhattan on Saturday. It was a great day.

    thinking back, there were so many moods and so many things that happened within the confines of my mind. you probably don't want to know two-thirds of them. but there was one that really struck me as inspiration, and synthesis:

    I had a crazy experience in the harlem river. I'd sort of pre-set my in-brain radio for the swim with a few really nice songs to get a vibe going, which often helps me through tough physical moments. Most of the time I focus on my stroke, but I'd started cramping in my upper legs early on in the east river and i really needed distraction. so I unpacked my musical lunchbox, if you will, and sat down inside with these mellow grooves. I was sort of slogging along at a reasonable pace. not bad, but not full tilt, either. musical pacing has never really worked well for me, ironically.

    just after I passed under what's there of the new willis avenue bridge-- so cool-- I stopped for liquid food, and chugged back about a litre of juice with sporty stuff in it. when I put my head back down, I suddenly realised that I was in a good rhythm and moving much faster. I focused on my stroke; my mind went blank.

    that's when the sun came out-- the first really light moment of the day. with the sugar rush and the excitement of the harlem river bridges, all of a sudden the opening of the D major mozart violin concerto kicked up in my head. it was interesting because it didn't interfere at all with my rhythm or focus. I became almost elated and started playing through it-- it was so perfect, with the sun, and suddenly I felt all the energy that I feel from playing that come into my swimming body. it was a wonderful moment of integration!

    but I couldn't play beyond the orchestral tutti-- when I tried to imagine the solo part, my desire to imagine my own violin playing and sound started to interfere with my swimming mind and created static. so the mozart became dappled, fuzzy, and came in and out, skipping around like a broken record. I left it and went back to my meditative swimming state, focusing on my rotation, stretching out, breathing every three strokes instead of 3-2-3-2-3 for the first time that day (taking air less frequently, that is).

    and then I remembered a bus trip, many years ago, somewhere in rural south india, where I'd been bored to tears looking at endless woods after everyone else fell asleep-- that was the first time I'd discovered that I was capable of playing back entire symphonies in my head, less like listening to an LP than like reading a score. The first piece I mulled over in my brain had been Beethoven 7. and without me even thinking of it, the last movement of that came barreling into my head.

    even though the rhythm barely matched my three-beat breathing, I hit my groove. my stroke count apparently went from 60 (per minute) to 74 as I locked into the offbeats. the amount of energy I drew out of the Beethoven was incredible-- and instead of just listening to it, I pictured it, hearing the orchestration in detail and seeing the instruments onstage playing it, repeating parts I liked and taking random repeats and jumps, without worrying about sticking to the exact linear structure.

    I can't believe I'd never thought of this before! all the energy that flows into my arms and torso on stage when surrounded by the crazy vibes of a Beethoven symphony kicked up in me like an electrical storm. I think I stayed on that dance movement alone for an hour and a half (it was a nine-plus hour swim), playing with tempi, changing my bowings, modulating for fun. the clash between the dance and my three-beat stroke kept the rhythm exciting.

    as performing artists, we learn to use our bodies to capture, process and release crazy energy and crazy vibrations. sometimes it's hard to remember that we can use that energy anywhere we please, whenever we want.

    at some point, I crashed again-- sigh, that's the nature of distance-swimming-- and descended into fish-ness again. but around the boathouses and green woods before spuyten duyvil, I got all teary and academic and had an urge for Brahms 2....
  12. Two parks and a swim

    It was a gorgeous day here, so I decided to do the noon Asphalt Green workout so I would have an excuse to walk across Central Park to get there. Here’s what we did:

    200 scy warmup

    6 x 100 FR @ :15ish rest: odds 25 catchup / 25 RA / 25 LA / 25 swim, evens 25 K / 25 RA / 25 LA / 25 swim; all RA and LA done with other arm at side and focusing on rotation

    Technique talk on FR breathing [This focused on getting you face back into the water—and your head back into alignment with your spine—sooner after each breath, before the recovering arm passes the head.]

    3 x (4 x 150 FR) @ 2:15, 2:25, 2:30, focusing on breathing technique [I had an aha moment here, as I was trying out the new breathing technique. I found that if I didn’t turn my head to the side quite so far, it was easier to get it back into the water more quickly, and turning it less didn’t affect my ability to breathe in at all. I did the first round very slowly, to test things out, then ended up doing FR/BK/FR by 50s on most of the 2nd and 3rd rounds of this set so that I could focus on the FR technique changes without getting too mentally fatigued or frustrated. I held 2:00 +/- :02 on these. ]

    100 warmdown

    This evening I thought about going over to rowing class, but the outdoors was still calling me, so I instead headed over to Riverside Park for a bit before dinner. I brought a book and read beside the Hudson. (The water told me it missed Amanda and Chaos already, btw, and hoped they could come back soon for another playdate.)

    It was very calm and lovely. Over the last 15 years, this park has evolved from a pretty desolate stretch of waterfront into a beautiful place that is very well used. There was a real Santa Monica vibe there tonight—lots of people working out, not just the usual runners and cyclists and bladers (my word processing program just tried to auto-correct that to “bladders,”), but also an open-air Pilates class (it’s free, and I could try this one night), lots of people doing lunges and planks and such on their own or with trainers, and plenty of semi-eccentric exercisers like hula-hoopers, a juggler, and the like. One guy propped his feet up on the end of the bench where I was sitting and did springy push-ups, complete with clapping. I felt a bit like a lazy-bones just sitting there with my book, but I was really enjoying just taking it all in and watching the river flow by in the changing light.
  13. More Drylands, June 15

    by , June 15th, 2010 at 06:45 PM (The FAF AFAP Digest)

    Hit the raquetball court first and did:

    5-7 minutes of med ball slamming
    5 x 100 jump rope hops
    5-7 minutes of med ball slamming
    5 x 100 jump rope hops
    5-7 minutes of med ball slamming.

    With the med ball, I did standing slams, forward slams, standing twisting slams and twisting slams against the walls ala the RA med ball game.

    Other Core:

    back extensions w/10 lb plate, 2 x 15
    flutter kick on bosu, 2 x 50 (this is a really good core exercise; going to add ankle weights next time -- if I can find mine)
    plank with feet on yoga ball, 2 x 1:00
    wall sit against bosu w/med ball on lap, 2 x 1:00 (Water Rat, if you're reading, try your wall sits this way. It's harder!)
    box jumps, 1 x 10
    altitude drops, 1 x 10
    elevated push ups, 2 x 15
    skull crushers, 40 x 2 x 15


    seated straight arm dips, 60 x 2 x 25
    internal and external rotators, 10 x 1 x 15, each side
    ball on wall, 1 x 50
    arm circles, 2 x 50 each way

    10 minutes stretching

    20 minutes on bike



    I am in sad jump roping shape ... My legs felt pretty dead on the first set, but I persevered and it got a bit easier. Med ball slams rock.

    I'm still lacking some energy from the detox. Just had an exciting dinner of asparagus and pear before I cook the fam food I can't eat. The caffeine withdrawal is still proceeding better than expected. I miss salmon, steak and chard the most. Potato chips too, of course.

    Not sure if I'll make it to the pool tomorrow, as I have to fuss with my hair. I love being a "ginger," but it is a fair bit of maintenance. Plus, I keep tinkering with the color somewhat.

    I can't believe it's mid June already ...

    Managed to do some shopping without Q ...

    Updated June 15th, 2010 at 07:42 PM by The Fortress

    Strength Training and Dryland Workouts , Spinning
  14. Sarasota Y Sharks Masters 5:30 AM Workout -06/16/10

    by , June 15th, 2010 at 01:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 300 5:00
    2 X 150 2:30
    3 X 100 1:50
    1 X 200 3:20
    2 X 100 1:40
    4 X 50 1:00

    1 X 400 kick

    12 X 100
    4 free 1:40
    4 IM 2:00
    4 choice stroke 2:10

    6 X 150 free 3:00
    100 moderate/50 fast
    Descend 1-6

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Tuesday, 6/15/10

    by , June 15th, 2010 at 12:26 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm – up / Pulse Rate
    600 warm up mixer / 110-120
    (200 S, 200 K, 200 P / 120)

    Swim Sets:

    Swim 6 x 200/ 20 sr / 140-180
    (3:05-3:10 / 150±)

    Kick 200 / 140
    (free w/board / <140)

    Kick 3 x 100/15sr / 135 – 175
    (on back in streamline ave 2:05 / 140-150)

    Pull 200 / 140
    (w/p&b / 130±)

    Pull 8 x 50/10sr / 135 – 175
    (w/buoy only, ave 43-44 / 145-150)

    Swim 8 x 25/1:00, All out effort / 155-160
    #1,4,7 free (17-18), /150-160
    #2,5,8 back (21-22),
    #3,6 fly (19-20)

    Cool down
    100 easy free/back

    Total: 3200 meters

    Updated June 15th, 2010 at 01:29 PM by poolraat

  16. Turn, Turn, Turn. Unless it's LCM!

    by , June 15th, 2010 at 12:26 PM (Too Neurotic to be Suitably Aquatic)
    Today's music had a theme, which was "It Will Be OK." There've been some downers lately, globally, nationally, locally, personally. But when I'm swimming, everything seems like it's going to be alright. Music, especially upbeat positive stuff, makes that feeling even better. So does coffee.
    The mix today was so good that even Mr. "I don't like music at the pool" gave me a thumbs up at the end of his workout. And the intense bald dude who uses three different kinds of swim equipment at once, I caught him humming along more than one song.

    There were two dancing banana songs today, it was that good. The first I'd like to share in youtube form, because Michael Franti is a local singing hero, and although he did recently make it big nationally, not everybody knows him yet and this song makes for a stellar pump-up. The other highlighed song is Sugarfoot, which I downloaded on a whim, and is performed with 100% pure energy.

    Monkey2man, Elvis Costello & The Imposters, Grammy Nominees 2005
    Into The Great Wide Open, Tom Petty & The Heartbreakers, Greatest Hits
    You Can't Always Get What You, Rolling Stones, Let It Bleed
    Bright Side Of The Road, Van Morrison, Best Of Van Morrison
    Hand In My Pocket, Alanis Morisette, Jagged Little Pill
    Last Night, The Strokes, Is This It
    Everybody Ona Move, Michael Franti & Spearhead, Yell Fire!
    All You Need Is Love, The Beatles, Love
    Baby Hold On, Eddie Money, The Best Of Eddie Money
    Turn, Turn, Turn, The Byrds
    I Gotta Feeling, Black Eyed Peas, The E.N.D. (The Energy Never Dies)
    Shiny Happy People, R.E.M., Out Of Time
    Sugarfoot, Black Joe Lewis & The Honeybears, Tell 'Em What Your Name Is!
    Walk Of Life, Dire Straits, Brothers In Arms
    Here Comes The Sun/The Inner Light [Transition], The Beatles, Love
    Ready for a Miracle, Patti LaBelle, Leap Of Faith: Music From The Motion Picture Soundtrack
    These Are Days, 10,000 Maniacs, MTV Unplugged
    Lust For Life, Iggy Pop, Trainspotting
    Dweller On The Threshold, Van Morrison, Best Of Van Morrison
    Wonderwall, Oasis, (What's The Story) Morning Glory?
    Hey World (Don't Give Up Version), Michael Franti & Spearhead, All Rebel Rockers
    Thank You, Dido, Sliding Doors
    Underneath It All, No Doubt, Rock Steady
    I Won't Back Down (Cover), Johnny Cash, American III
    I Am Woman, Helen Reddy, Entertainment Weekly: The Greatest Hits - 1972
    What a Wonderful World, Eva Cassidy, Live At Blues Alley

    Despite all this vibe, I swam a paltry 1700 yards, in part because I chatted with Coach for 30 minutes, who made fun of the idea of someone who swims less than 8,000 yards a day doing a taper. But I tapered anyway, which I am understanding to be a fancy word for "slacking off two weeks before a meet."

    200 free
    100 back
    100 breast

    1. choice
    2. kick
    3. pull
    6x25 IM order - build
    100 warm down
    ...I didn't do...
    10x100 +50 EZ
    odds choice
    evens free

    I also did this all in a drag suit becasue my Speedo endurance suit that I love so much and have had for months and months is giving me abrasions on my chest where the straps are. I don't know what started it, but my only other option was wearing my race suit, or two suits that are so warn out and see-through that they equal one suit.
  17. Tuesday Jun 15th 2010

    by , June 15th, 2010 at 10:08 AM (Ande's Swimming Blog)
    Tuesday Jun 15th 2010

    Subscribe to Ande's Swimming Blog

    6:30 - 8:00
    Austin UT Swim Center
    whitney Coached,
    swam with ERIN tyler todd, larry, doug, tenielle, kelly, ned, & paul
    dove in on time
    wore b 70 jammers

    2 rounds of ( 200 fr, 50 fl dr, 150 fr 50 bk, 100 fr 50 br)


    20 x 50 k on 1:10
    3 mod 4th one FAST
    held 40's on fast went 34 or 5 on last one

    16 x 100 on 1:40 desc 1 - 4
    4 50 fl 50 fr went 1:10
    4 50 bk 50 fr went 1:09
    4 50 br 50 fr went 1:17 interval was 1:50
    4 100 IM went 1:13ish

    2010 MEETS:
    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Swim Workouts
  18. Double Monday Jun 14th 2010

    by , June 15th, 2010 at 10:02 AM (Ande's Swimming Blog)
    DOUBLE Monday Jun 14th 2010

    Subscribe to Ande's Swimming Blog

    NOON TO 1:15
    Austin, UT Swim Center
    whitney Coached,
    swam with ERIN beside James
    dove in on time
    wore brief

    2 x (150 fr 50k)
    200 IM dr
    2 x (150 fr 50 scull)


    20 x 100 fr on 1:20
    best ave, held 1:04 - 6

    100 easy

    2010 MEETS:
    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES

    Updated June 15th, 2010 at 02:23 PM by ande

    Swim Workouts
  19. Have you every...

    by , June 15th, 2010 at 07:29 AM (Mixing it up this year)
    felt strong but then your times just don't support how you feel? That is how I felt today.

    400 Free
    300 Free w/paddles & bouy
    200 Free
    100 Free kick
    500 Free kick w/fins every 3rd 25 FAST
    600 Back kick drills w/fins by 100 fashion model, partial recovery, one arm, repeat
    8x50@1:00 Back just made these
    500 Free w/snorkle, paddles & bouy
    4x50 from dive 15 meter breakout sprints rest easy

    Total 3200 meters
  20. Zonked, Monday, June 14

    by , June 14th, 2010 at 10:57 PM (The FAF AFAP Digest)
    Well, getting up early without coffee sucks.

    That sentence deserved a whole paragraph. I had a boatload to do today and am only just sitting down now. I had an hour to work out. I had thought, perhaps, I'd do some kicking or speed work. No dice. I was dead in the water. My legs were sore from yesterday's double with yoga. And I had no energy -- possibly from the detox or from the accumulated week of work after my 2 week viral malaise. So, instead of being Fort-like, I decided to be Rich Abrahams-like and do a very SLOW recovery workout, keeping my heart rate way below normal. I left my monofin in the car. It went thusly:


    Warm up:

    600 various

    Technique Set:

    9 x 50 fly drills
    1-3 = chest press fly
    4-6 = caterpillar
    7-9 = single arm

    6 x 50 evil
    odds = evil pull w/buoy
    evens = evil kick on back

    Main Loafer Set:

    8 x through:

    1 x 100 free w/paddles
    1 x 50 breast w/buoy

    I thought about doing the 50s as double shooters. Tried one, no way, legs too tired.

    50 EZ

    Total: 2600



    I think my lack of energy is likely detox related. And I'm really looking forward to 4 days of only having Ultra/Adva Clear + pears, apples, lettuce and broccoli. It will be an exciting trip to the grocery store tomorrow. I just hope my energy level isn't like this for the whole time. I'm kind of busy with the kids, and have some very important shopping & reading to do.

    Since I emerged from my virus/malais ridden bed, I've done the following the last 8 days:

    1 x run
    5 x swim (18,400)
    1 x dryland
    1 x yoga

    I saw that it might dip below 90 degrees tomorrow, so I'm hopeful for a run.

    Updated June 15th, 2010 at 09:50 PM by The Fortress

    Swim Workouts