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  1. Team Swim + Yoga, April 4

    by , April 4th, 2010 at 09:20 PM (The FAF AFAP Digest)
    SCY @ GMU

    Warm up:

    I strolled in a bit late. The team did 1200; I did 800 various. There was very light attendance due to Easter. So I got my own lane.

    Hypoxic Speed Set:

    15 x 25 @ :40
    4 fast UW w/fins + 1 easy
    25 EZ

    Aerobic Set:

    6 x 250

    250 free @ 3:40
    2 x (200 IM + 50 choice) @ 4:00
    250 free @ 3:40
    2 x (200 stroke + 50 choice) @ 4:00)

    250 flutter kick w/fins & board @ 3:40
    2 x (200 IM drill, cruise + fast 50 flutter kick w/board, went 27s) @ 4:00
    250 flutter kick w/board & fins @ 3:40
    2 x (2 x 100 russian breast drill, with :20 RI, went 1:18s)

    50 EZ

    Speed Sets:

    4 x 25 fast off blocks + 25 easy
    2 UW
    1 free
    1 back

    Coach told me I was too deep on my backstroke start. She mentioned that I am probably used to pushing deep with the B70 and that will change without the suit. It took me awhile to get used to the B70, and really maximize my streamlines and breakouts. I sort of resent having to relearn it all. But, I won't think about that right now!

    50 EZ

    12 x 50 kick @ 1:00, no fins
    odds = fast
    evens = slow

    On 1-6, I was going 37-38s on my fast backstroke kick. I decided to take more rest on the second half of the set. Skipped 2 50s. Went 35s on two fast ones.

    200 EZ

    Did 5-6 more starts off the blocks even though my calves were shot. I think I'm going to do 6 SDKs on my 50 fly start and breakout this weekend.

    50 EZ

    Total: 3750 + starts

    P90X Stretch, 60 minutes:

    I spent about 3 hours driving around and to BWI today in traffic. I got home and was very stiff. So I plugged in the P90X Stretch DVD. It's sort of a combo of stretching and yoga without the hard yoga. A few of the bikram poses are in this DVD. I skipped a couple of the shoulder stretches, which looked like the verboten ones.



    I think I have DOM from all the starts the other day. The outer soleus muscles in my calves are killing me. Feels sort of shin splinty. My legs were also still pretty tired today. I thought I'd feel better after a day off. So, reluctantly, I am going to have to do less leg centric workouts for a couple days. Re: DOM: When they're less sore, I'm going to try some drylands work with ankle weights on. Flutter kicking or good morning darlings on the bosu with ankle weights would make it harder.

    Weekly Totals:

    Swim, 4x, 14,150 yards
    Drylands, 2x
    Yoga 2x

    Not too bad considering I was traveling and there was no nearby pool. The nicest thing was that, for a change, none of the workouts were solo!

    Russian Breast Drill:

    My 9 year old took a vid of me doing the russian breaststroke drill at the end of the Sewickley practice last Monday. As you can see, it gives you a really good hunch and lunge. And my head position is still off. Jimi is in the same lane, overreaching on his freestyle entry.

    [nomedia=""]YouTube- Russian breast drill[/nomedia].

    The Moob Video, Featuring Jimi:

    Jimi has a habit of standing with his hands on his moobs instead of his waist. He demonstrates this in this short post-practice video. Bill and I make a short guest appearance.

    [nomedia=""]YouTube- The Moob Video[/nomedia]

    USTA disallows certain wetsuits and suits:

    I had no idea wetsuits could be thicker than 5 mm. That's fat!

    Overhead Squat: Ultimate Exercise:

    Freestyle Breathing:

    Ran across this youtube vid on free breathing, which I suck at: [nomedia=""]YouTube- Freestyle Breathing with Michael Phelps, Katie Hoff, & Bob Bowman[/nomedia].

    Lower Back Exercises:


    I saw there was an article in Swimmer about gluten free swimmers. Haven't had a chance to read it yet, but will. I did somehow manage to gluten myself this weekend, which resulted in a icky neck rash. I think it was likely my dinner at Cafe Salsa (latin food) on Friday night. Marinades and salad dressings I think are my downfall ... I would have tried to grill the wait staff more, but they didn't speak very good English.

    Calorie Consumption/Weight Loss, WSJ:

    Updated April 4th, 2010 at 11:01 PM by The Fortress

    Swim Workouts , Yoga
  2. Lazy Sunday in the city

    Last fall I read an article about being a tourist in your own town. It said that most folks who lived in major cities visited key attractions only when hosting visitors. Thatís largely been true of my time in New York City, and I resolved then to do more sightseeing on my own. I realized that I had not been doing a good job of that lately, so I devoted the morning to wandering around and being attentive to and delighted by the city.

    Since it was Easter, I planned to walk over to 5th Avenue and see the Easter Parade. Itís not really a proper parade, but a street closure that allows everyone to stroll around and be seen in their holiday attire, like in the Irving Berlin song. I was hoping for some excellent hat sightings. Unfortunately, I didnít see very many people dressed upómostly just other people like me wandering about looking for something to look at. I think I would have had better luck if I had gone later in the day.

    But in my walk over to 5th, I did enjoy the sights in Central Park, which is absolutely gorgeous this time of year when everything is beginning to flower. I walk through the park all the time to go places, but itís different when you are actually looking at things and not worrying about being a certain place and a certain time. It was short-sleeve and sandals weather today, but the ice rink was still open. I stopped and watched the skaters gliding in the sunlight for a while, and took a picture. I thought about going home and getting my ice skates, but decided I was enjoying wearing my sandals too much today to take them off!

    On the way home I stopped by the MAD museum (Museum of Art and Design) at Columbus Circle to see an exhibition Iíd been wanting to go to (and which closes tomorrow), and then by Lincoln Center to sit in the sun by the fountain and bask for a bit. And then home, all before lunchtime.

    In the afternoon, I did a rowing workout at the Y with my husband. Hereís what we did:

    6 min. warmup w/ drills
    2 min. rest
    6 min. piece
    2 min rest
    2 x (4 min. piece, 2 min. rest)
    2 x (2 min. piece, 2 min rest)
    2 x (1 min. piece, 2min. rest)
    6 min. warmdown

    Nothing about rowing hard today felt fun or good, so I just took it easy and kept Mr. Addict company while he put up some nice numbers. (My fastest pieces today barely broke 2:10). But it did get me loose enough to do a good round of stretching, which felt great after all the swimming I did yesterday.
  3. Gearing up!

    by , April 4th, 2010 at 03:52 PM (Elise's Fitness Fun)
    Hard to believe there is just 7 weeks until Nationals. I've been trying to follow a very general plan and so far, seem to be on track. After the Auburn meet in mid-February, the plan was to take it easy for a couple of weeks. In March, the plan was to get my yardage up to what I was doing before tapering for Auburn. Was surprised I was able to get my average back up with having been sick during March, but somehow it all added up. For April, would like to get my weekly average up about 2,000 yards, continue with the heavy weights, and do some kind of running twice a week.

    Started a week of deload on my weights yesterday. On the current plan, I do three weeks heavy and one week of deloading which is light weights or exercises using body weight. Will finish up deload on April 9 and resume heavy weights around April 11. Will continue the heavy weights until April 30 and then do a week of deloading, finishing up on May 7. From that point, I won't do any weights or body weight exercises until after Nationals.

    On swimming and running, once May hits, I'll trim back from what I do in April. Definitely won't do any running 10 days before Nationals. With swimming, I'll probably follow the same general plan I followed for Auburn.

    Yesterday, got a quck 2,000 yard swim in. Workout is as follows:

    400 Reverse I.M. to warm up

    3 x 300 free on 4:00 - first 300 with paddles and buoy, second 300 with paddles, third 300 no equipment

    100 easy

    4 x 75 dolphin kick with board (no fins) on 1:30 - hold under 1:10

    100 dolphin kick on back with fins

    4 x 25 AFAP fly with fins on :45

    100 easy

    In the afternoon, got in a quick and tiny deload workout:

    1 set of 20 push-ups
    1 set of 100 bicycles
    1 set of 50 good morning darlings

    Today is all about enjoying the Easter holiday - Easter egg hunt, church, good food, nap, and being thankful for all the blessings in life.
  4. Sarasota Y Sharks Masters 5:30 AM workout 4/05/10

    by , April 4th, 2010 at 11:23 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    The space shuttle is scheduled to lift off at 6:21 AM hopefully we will see it to the northeast. Maybe during our kick set.

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

    1 X 400 w/fins

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

    4 X 50 1:10
    Descend 1-4, #4 @ 100%

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

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00
    Twice through with a break.
    The last 4 50's easy will be your warm down.

    OPTIONAL: 12 X 50 1:00 @ race pace (1000 or 1650)


    Swim Workouts
  5. Swimming the hangover off & dodging the hormone war at home!

    by , April 3rd, 2010 at 07:15 PM (The Labours of SwimStud)
    A fun packed Saturday at the Stud house. I went off to swim away the drunky and got about 2000 in. I come home to find 2 females going back and forth like a verbal Ali vs Frazier...anyhow.. here is the swim.

    5 x 100 snorkel
    5 x 100 P with paddle and fins

    6 x 25 Fly on :45
    Some of the swim team guys were there so I let them play with the monofin and ultimately as you would expect after that came machismo and races.
    25 FLY very close race even though I got off to a great start..
    25 BR I got a great start and held off the younger guy. Meh only 25's doesn't say much.

    Then we combined forces and had a 200 FR relay and we shot for a 1:45 but got 1:51 but not bad...for untapered and after a few weeks off for them.

    After that we went for a 200 Medley, I anchored this one...we shot for a 2:05 but got a 2:08 we were all fairly happy with it and it was fun to do . Good training for me on the relays exchanges too.

    A couple of 50's EZ in there for a loosen off after.

    After that I did 400 or 500 monofin on my back.

    Calling it 2000

    Updated April 3rd, 2010 at 11:13 PM by SwimStud

  6. My Metrocard got a workout today too

    This morning I swam the 6am workout with the AG masters. Hereís what we did:

    500 LCM warmup

    1000 second warmup (100K, 400 IM drill, 400 FR, 100 fast) [went 1:24 on the 100 fast]

    9 x 100 pull (with buoy between ankle), odds holding donuts (from lanelinesóie another way of doing fist drill), evens w/o donuts [my pull buoy decided to celebrate Easter early by impersonating The Runaway Bunny throughout this set. Yes, I went and retrieved it, wherever it went, for it was my little pull buoy. (This didnít mean I wasnít reaalllly happy to toss it back in the bin once we finished this set. Bon voyage, little bunny pull buoy!)]

    5 x 200 FR @ 3:30 [Because I was doing the time trial this afternoon and didnít want to stay for the entire workout, I gave myself a get-out time of under 3 on the last one of these, and made it. Then I ended up staying for most of the next set anyway because using my fins seemed fun.]

    7 x 100 Kick with fins @ 2:00 [was holding 1:35ish on theseóthere were actually 10 in the set, but I converted the last 3 to warmdown]

    300 warmdown

    Then I went home, napped, lunched, and was back across town by 1 for the time trials. Hereís how I did:

    200 Free: 2:17.58 (33.11, 35.63, 35.10, 33.74)
    My 100 splits on this (1:08.74, 1:08.84) are pretty, if you are the sort of person who believes that 200s should be even split. The 50s are not so prettyóI probably backed off a bit too much on the 2nd 50. I felt like I had an awful lot of kick left on the last lap, and the splits confirm that I probably swam this too conservatively. This time does count as an age group best by virtue of being the only 200 yard FR Iíve swum in the last heavens-knows-how-long.

    100 FL: 1:11.51 (35.41, 36.10)
    I probably should have taken this out a bit faster too. I breathed 2/1/1/ on the 1st and 3rd lap, and every 2 on the 4th lap, but went to breathing every stroke on the 2nd lap. I think I could have stuck with the 2/1/1/ or even gone 2/1 the whole way, and that probably would have helped maintain my rhythm better. If I swim this again Iíll have more confidence that I can do the more limited breathing for the entire race and not die.

    100 BK: 1:11.21 (35.35, 35.86)
    So backstroke beat butterfly todayóthis is how I know Iím not a real butterflyer! The funniest thing about this race is that I decided to use my noseclip, just to see if it made me feel more secure about doing more underwater kicking without choking to death. Off the first turn I felt really great, did more kicks than usual, and told myself that I definitely needed to use the clip from now on. Then I realized that I wasnít actually wearing the nose clip. I had lost it on the start. (I had stretched it out in practice the other day so that it would be more comfortable, and thatís probably why it came off.)
    My take-away from this is that on the occasions that I feel like Iím choking off a turn (and this happens once every 3 or 4 races or so), it probably has more to do with going into the race worried, and being hypersensitive to any water that gets in my nose. When I feel more relaxed and confident, that little bit of water doesnít bother me.
    So should I wear the nose clip anyway, just for the boost in confidence it might give me?

    My main takeaway from today is that I am in pretty good shapeóI finished all my races well. Knowing that, I should be brave and take out my swims a bit harder the next chance I get to race, which will be next week, when Iíll get another crack at my 100 BK, as well as 200 IM, 50 BR, and 100 IM.
  7. 04-03-2010 Saturday at UMHS Aquasol

    by , April 3rd, 2010 at 04:07 PM (Swim like an Orca, but faster !)
    Aquasol - Saturday - 7:15am 8:45am
    Coach Steve-
    I did senior workout from yesterday that was still posted on the board,

    Warm 800 (200FR,200IM drill, 200K, 200Pull)
    10x50 non-FR on 1:00 (Fly :35,BK:45, BR:48)
    1x600K (monofin 300BK, 300SDK w/snorkel)
    8x100 non-FR (Did 4xBK and 4xBR) on 2:30 Quality (BK 1:30, BR1:40)
    1x500 Pull
    4x100IM drill on 2:00
    Cool 100
    3700 scy

    I took Monday and Friday off from swimming to recover from the meet and some serious workouts in the middle of the week.
    I was at the Strawberry Canyon Meet at Cal Berkeley last Sunday.
    100IM- AQUM-PC 1:30.00 1:15.92
    50Fly- AQUM-PC 35.00 32.63
    50BK- AQUM-PC 38.34 36.48
    100FR- AQUM-PC 1:00.87 1:03.58
    I did better in the 100IM and 50 Fly.
    Total bombed the 100 free, just ran outta gas on the 50 split, I missed the turn on the BK, just my toes barely touched the wall on the turn, then my arm hit the gutter, missing the wall, so I had to flip and touch the wall the stop the timer.
    However I had a great time. My only complaint is they put the 500FR first, so after the main warm-up in the pool, we had to sit around fro 2 hours and wait for the 100IM heats to be posted.
    We left after I swam the 100FR, then drove to the Berkeley Marina to walk the docks, then headed into S.F. to go to Boudins for clam chowder in a sourdough bread bowl, then off to Ghiradelli's for a dark chocolate classic sundae !
  8. Sat Apr 3rd 2010

    by , April 3rd, 2010 at 04:02 PM (Ande's Swimming Blog)
    Sat Apr 3rd 2010

    SUBSCRIBE to Ande's Blog

    South Central ZONES PSYCH SHEET

    6 Days till the 2010 South Central SCY Zone Championships. I'm resting and getting ready to race but will lift through it

    02 1650 yard Freestyle 17:55.99

    04 400 yard Individual Medley NT
    06 50 yard Butterfly NT
    08 200 yard Freestyle 1:51.99
    12 100 yard Backstroke 54.9

    28 100 yard Individual Medley 54.99
    32 200 yard Backstroke 2:29.99
    34 100 yard Butterfly 52.99
    40 200 yard Individual Medley NT



    Swim Center
    LCM & scy, main pool
    whitney coached
    7:30 to 9:00
    swam with tyler todd brad jon max & paul
    wore B70 legs old pair

    warm up:


    moved to diving well
    splashed around a bit
    kicked a 150 in 1:51

    50 bk fast from a flip start
    todd & whitney timed
    went 26.0

    50 easy

    lifted weights

    2010 MEETS:

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

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
  9. Fri Apr 2nd 2010

    by , April 3rd, 2010 at 03:32 PM (Ande's Swimming Blog)
    Fri Apr 2nd 2010

    South Central ZONES PSYCH SHEET

    SUBSCRIBE to Ande's Blog

    7 Days till the 2010 South Central SCY Zone Championships. I'm resting and getting ready to race but will lift through it

    02 1650 yard Freestyle 17:55.99

    04 400 yard Individual Medley NT
    06 50 yard Butterfly NT
    08 200 yard Freestyle 1:51.99
    12 100 yard Backstroke 54.9

    28 100 yard Individual Medley 54.99
    32 200 yard Backstroke 2:29.99
    34 100 yard Butterfly 52.99
    40 200 yard Individual Medley NT




    Swim Center
    LCM, main pool
    chris coached
    6:30 to 8:00
    swam with mike tyler todd brad jon max & paul
    wore B70 full

    warm up:
    500 ish


    4 x 100 fr on 2:15 70% effort
    held 1:11 - 13

    25 fast 25 easy 50 easy

    4 x 100 on 2:15 80% effort
    held 1:08 - 1:09

    50 fast 50 easy

    assigned 4 x 100 on 2:15 90% effort
    did 100 90% went 1:06, skip 100, 100 fr 90% went 1:06, skip 100

    rested 10 minutes for
    100 fr fast
    todd timed
    went 57

    100 easy

    at breakfast max asked me
    "How do you swim so fast with such an ugly stroke?"

    2010 MEETS:

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

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  10. A Saturday on my own

    by , April 3rd, 2010 at 02:52 PM (Mixing it up this year)
    Just felt slow and sluggish today which might be because I was out until midnight to see The Last Song. My husband and son can be seen in this movie. My daughter is in it too but is blurred out alittle.

    10x100@1:45 Free
    500 Free kick w/fins
    500 Back kick drills w/fins
    10x50@1:00 Fly w/fins
    5x100@1:45 as 50free/50back w/paddles & bouy easy
    500 easy

    Total 3500 yards
  11. Thursday and Friday workouts

    by , April 3rd, 2010 at 12:34 AM (Elise's Fitness Fun)
    Yesterday, got in with the kids (late as usual). Used the first few 75s to warm up.

    12 x 75 on 1:15 - 3 fly, 3 back, 3 breast, 3 free

    12 x 50 on 1:00 - 3 fly, 3 back, 3 breast, 3 free

    12 x 25 on :30 - 3 fly, 3 back, 3 breast, 3 free

    200 easy

    20 x 25 on :45
    -5 x 25 kick breast on back
    -5 x 25 kick breast on front
    -5 x 25 2 kicks for one pull
    -5 x 25 long pull

    26 x 25 on :45
    -5 x 25 kick on side
    -5 x 25 double-arm backstroke
    -5 x 25 rotation drill -arms at side
    -5 x 25 kick on back
    -6 x 25 lane rope drill

    200 easy


    This morning, got to a mid-morning yoga class. Plan to make this a regular thing on Fridays from now on. Really enjoyed the class. My balance stinks though, especially when I have to do the bird poses. I think people built like my sis (5'4" 130) must have it easier - no long legs to have to pull up in strange positions. Maybe this is why it is rare to see gymnasts or ballet dancers over 5'8".

    Swam a light workout today-

    10 x 75 free kick on 1:45

    5 x 100 free pull with buoy and paddles on 1:30

    3 x 200 back on 3:10 - descend 5 seconds each time

    500 free - alternate 25 drill/25 free

    2350 SCY
  12. Nice Workout! 4/2/10

    by , April 2nd, 2010 at 08:01 PM (The Labours of SwimStud)
    Well I was hankering for some speed work today and mulled over a set with a college swimmer's what I did.

    Warm Up
    200 K
    200 Pull
    200 Swim
    10 x 50 Kick no fins 1:15 Held 1 minute thereabouts and under on a few.
    2 x 50 EZ

    10 x 100 FR 2:00 1,3,6,8 1st 25 hard. 2,4,7,9 4th 25 hard. 5 & 10 1st and 4th hard. Held 1:25 but was well under on most...some early ones were around 1:20.
    I must say this was just enough challenge yet made me feel good when I got it done.
    4 x 50 EZ

    Stroke Set

    4 x 100 BR pull fast hands 2:30
    4 x 100 BR pull/fly kick 2:30
    4 x 100 BR kick no board
    2 x 50 BR 1:30
    6 x 50 Swim


    Lifted afterward and felt quite good Going out to celebrate a 21st birthday...should be fun!

    Updated April 3rd, 2010 at 01:57 AM by SwimStud

  13. Eureka! April 2

    by , April 2nd, 2010 at 06:23 PM (The FAF AFAP Digest)

    Warm up:

    700 various

    Aerobic Set:

    8 x 100 single arm fly @ 1:45

    Speed Work:

    Fabulous luck! At this point in my workout, Pete "Nuthin But 50s" came in. We helped one of the swim instructors on his block starts. Then he let us have at the blocks. I did 18-20 starts off the block. 2/3 of them were pretty good. Pete and I critiqued each other. Awesome!

    50 EZ

    Pete had planned a backstroke sprint set, which suited me just fine. So we did:

    8 x 25 backstroke from the blocks @ 2:00. 25 EZ after each one. On a couple starts, I detected putting my head back too far after entry, breaking streamline. Tried to correct this. I need to do this set with a B70 soon. I may bring one to practice on Sunday.

    200 EZ

    Total: 2150, plus starts (probably 500) = 2650



    So happy to work on starts!!! And a sprint workout was what I needed after some aerobic work this week. I still plan to take tomorrow off.

    Pete also told me that the speed socket goggles do, in fact, come in clear. He wants a pair too.

    Off to drinks and dinner and then another regatta tomorrow


    Sports Injuries: When to tough it out

    Shoulder pain:

    Updated April 4th, 2010 at 09:08 PM by The Fortress

    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout -04/03/10

    by , April 2nd, 2010 at 04:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 150 2:30
    8 X 50 1:00
    1-4: long and strong
    5-8: descend

    3 X 200 3:30
    Negative split each swim

    8 X 50 kick 1:15

    6 X 50 build 1:05

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

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 100 easy



    Swim Workouts
  15. Easy Friday

    by , April 2nd, 2010 at 01:48 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    100 swim free
    200 swim alt. 25 free/25 back and hold the stroke count
    (still hitting 16 on both free and back)
    300 IM drill
    400 pull free: hold stroke count
    (with p&b, most was 14 spl with an occasional 13)
    500 swim alt back/free: keep walls as long as possible
    swim 5 x 100 on 2:00: odds free, evens back; descend freestyle
    (on free went 1:24-1:21-1:18, on back went 1:28, 1:25, kept stroke count at 16-17 on all)
    kick 200 choice
    swim 6 x 50 free on 1:00: descend 1-3, 4-6 to about 80%
    (went 40-37-35 both times)

    cool 8 x 25 drill
    Total: 2700 yards
  16. 4/2: Team Practice

    Warm up
    - 300 swim
    - 300 kick w/ fins and board
    - 300 back
    - 3x100 drill swim (fingertip/fist/zipper)
    Main Set
    - 8x50 back on 1:00
    - 200 kick with fins (flutter)
    - 6x50 back on :55
    - 200 kick with fins (dolphin)
    - 4x50 back on :50
    - 200 kick with fins (flutter)
    Cool down
    - 200 back
    - 200 free

    My left shoulder was sore from shoulder press Wednesday, so I laid off the freestyle and did more back. The shoulder felt better after practice.

    Held :40-:42 on the backs.
  17. Oh what a beautiful morning!

    The spring weather has returned, the trees are beginning to flower, and it was a glorious sunny morning. All that and a LC workout too! I swam with AG masters this morning, and this is what we did:

    600 LCM warmup

    8 x 100 (50 drill/25 moderate/25 controlled breathing)

    12 x 50 K @ 1:20: 4 FR, 4 FL, 4 UDK [this was a fin set, but I did it barefoot, because I didnít have my Zuras with me and Iím picky about what fins I will wear]

    4 x 400 FR @ 8:00: 2 easy, 1 mod. 1 fast [I alternated 50 FR/50 BK on all these; and practiced my back-to-breast flippy turns on the BK/FR transitions on the first 2. On all of them, I concentrated on FR hand entry angle and kicking; went 6:16 on last one]

    400 warmdown + turn practice

    I was really happy to get some good tips from Coach Marko on my transition turn (throw head back, then tuck tighter). Iíve decided that for the time being when doing back-to-breast turns in practice Iíll do an open turn whenever the timing works out to touch with my right (good) hand, and a flippy turn when I hit with my left. I next swim IMs in competition a week from Sunday, so that will be a good incentive to be diligent about working to make this turn better. Iím not sure if it will ultimately be faster for me, especially considering the extra breath-holding it entails, but itís worth testing it out (plus Iíve always wanted to be able to do one of theseóI think they look cool!)

    Tomorrow is time trials! Iím looking forward to them.
  18. Long Course....500Fly again

    by , April 2nd, 2010 at 10:04 AM (Mixing it up this year)
    2x500@:15R Free
    500 Free kick w/fins every 3rd 25 fast
    300 Free kick w/fins & snorkle
    500 Fly w/fins
    200 Free kick w/fins EASY
    4x200@3:30 Free w/paddles & bouy
    200 Easy Free

    Total 3500 meters
  19. Yoga + Entries, April 1

    by , April 1st, 2010 at 08:17 PM (The FAF AFAP Digest)
    P90X Yoga, 75 minutes

    Did about 75 minutes of the 90 minute tape. My legs were burning on some of the warrior postures with all those lunges ... This time I tried going from Warrior 3 (see link yesterday) to The Ankle Pose. This consists of standing on one leg, head on knee, hands around ankles, with the other leg straight back at a 90 degree angle. Not easy!

    I was too tired after yesterday's double to do anything else and I'm driving home tonight. I have a swim planned for tomorrow.


    I finally did my online entries for Colonies Zones and SCY Nats.



    50 evil
    100 fly
    3 relays


    100 IM
    100 back
    50 free
    2 relays

    Hoping to be on the mixed 200 relays with Speedo! And we're going to try to defend our AA in our chicks' 400 medley relay. I'm hoping to get a 50 back split leading off a mixed 200 medley relay. I decided to pass on the 100 free on Sat and the 50 fly on Sunday (swimming 50 fly on April 10 anyway). 10 events over two days is plenty. I'll be scheduling a massage right after!


    50 breast
    50 back
    50 fly
    100 back
    100 fly
    100 IM*
    200 mixed medley relay
    200 mixed free relay

    *6th event

    I entereed in season times for Zones and all PBs for Nats. So no accusations of sandbagging please! This time I also signed up for the Gold Medal Sponsor so I can eat all the bananas I want!

    And newsflash! According to some trashy rag, I see I'm expecting twins. lol When hell freezes over!

    Updated April 1st, 2010 at 08:58 PM by The Fortress

    Yoga , Planning
  20. Swim Scandal True, Reports Sewickley Tattler

    by , April 1st, 2010 at 06:19 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    The Sewickley Tattler is a gossip tabloid serving the Quaker Valley School District communities of Sewickley, Sewickley Heights, Edgeworth, Glen Osborne, Aleppo, Leetsdale, and Leet Township.

    The Tattler has garnered a national reputation for sensationalized scoops, almost exclusively involving the mating, ovulatory, seed-spreading, shagging, lactation, pheromone-emitting, cosmetic surgical enhancing, STD-infecting, sperm count fluctuating, and assorted other reproduction-relating physiology and behaviors of the local citizenry, from Republican burghers, to ragamuffin high schoolers, to the odd Sewickley Sea Dragon masters swimmer who has mistaken B lane for a salmon spawning stream.

    On the exquisitely rare occasions when celebrities do visit our community, the librarians of the Village, in particular, are thrilled, because this temporarily pries them and their wanton slatternery off the cover.

    These celebrity visitors, on the other hand, really need to keep a close eye on their ovaries, testes, fallopian tubes, epidydimises and what have you, because they are virtually guaranteed of a first-class journalistic rogering by our local Fourth Estate.

    Thanks to the combination of rapacity and hair-trigger reporting, The Tattler has earned many kudos in its industry for being the first to break news stories, often weeks if not years before the competition does, if ever. Where The Tattler has not fared so well is in terms of accuracy in their reporting.

    Because of this, I am only going to paste in below this week’s cover. Do not worry! I am not concealing anything about what we here in the Heights have already shrugged off as Le Scandal Livingston (even as those unsophisticated bumpkins down in the flats continue to follow the scandal like the rutting soap opera fans they are.)

    The entirety of The Tattler's inside pages are devoted—as is the case with every issue--to lengthy retractions of previous cover stories that proved libelous, untrue, and hurtful.

    Certainly, I do not condone this sort of journalism myself. I do, however, subscribe to it.

    For those of you who know Leslie Livingston as an unimpeachable beacon of propriety in our swimming community, who know she is truly one of the most virtuous and hard-working swimmers, albeit one who used fins promiscuously (but that’s neither here nor there), I can only say: I agree!

    In my heart of hearts, I honestly doubt if any of the garbage in this week’s edition of The Tattler has more than a 15 percent shred of truth to it, if that. So please, if you do look at the cover—SEE COVER DIRECTLY BELOW!!!!—I only ask that you do your best to forget it immediately.

    It probably isn’t true. Really. It probably isn’t.

    Final note: I happened to see the Pregnancy Beat Reporter for the Sewickley Tattler slinking about this afternoon, and I grabbed him by his pencil neck and ask him what inspired his cover story. The pathetic little man reached into his tattered suit coat and handed me the following. I think he fancies himself a poet!

    Don’t they all, these shabby little men! Don’t they all!

    After last night’s swimming
    Practice did one fast mother
    Relax in languor and steep herself
    In clouds of Eucalyptus steam. Our lovely
    Leslie, flipper-footed

    Fortress! So fleet and fleeting her times and time here!
    Oh, how we and future generations beg for more of her!
    Oh, how we crave the Leslies still to come! A myriad of them--
    Leslie Jr.s, and juniors of those Jr.s! From such dreams of spawn is
    Spawned our dreams: that an impregnable fortress be impregnable yet.

    Updated April 6th, 2010 at 01:00 AM by jim thornton (to patronize the readers)