View RSS Feed

All Blog Entries

  1. Zombie Grog: Radical Cure

    by , April 5th, 2010 at 06:14 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Easter Sunday, I woke up at 10 a.m., having gone to sleep the previous midnight. I fought my way out of the bag of profound grogginess that separates my sort of nights from my sort of days, grabbed a 100 mg Provigil tablet , carefully negotiated the downstairs steps, set to brew my typical 8 cups of coffee (which actually translates into 3 nice sized mugs), fed the dogs, fed myself, read the paper, and waited for the caffeine-and-Provigil one-two kick to stir me to the 78 percent full consciousness which has become for me as close as I ever come these days to full consciousness.

    By 11 a.m., the kick showed no signs of arrival. I had been awake for exactly one hour. I made my way to the couch. I lay down. I fell back to sleep. I woke up at 1:30 p.m., so stuporously groggy I was not sure if I was a sentient beast at all.

    By 2:30, I was at my dear sister's house for an Easter feast of lamb and ham.

    By 5:00, I was not only profoundly groggy again but as fat as I have been in years. I felt like one of those humongous sluggish flies that somehow resurrect themselves each spring in the space between your regular window and the storm window.

    When one of these fatted springtime flies escapes inside your house, they buzz around in a sluggish, fat, droning, salute to all that is disgusting in the world today.

    You can swat them easily, but you have learned not to, because they are just flying, meandering daubs of revolting goo that you want absolutely no trace of on your livingroom walls, or kitchen table, or baby's crib, or wherever else such creatures choose to take a momentary rest where the swatting process becomes child's play.

    This is what I felt like, a revolting daub of goo that no one dares to swat and put out of our respective miseries, for fear of the permanent stain such mercy killing would leave.

    The major difference between me and such a fly is that the latter has enough energy to fly, at least now and then.

    I have only barely enough energy to alight on the baby's pristine crib, perhaps upon its little satin pillow, daring the angry parents to swat me while I take my next in an endless series of disgusting naps!

    Last night, I did what human flies of my sort often do when plagued by a symptom as intractable and life-ruining as my persistent grogginess: I Googled it.

    I shall not bore you with all the info I found on E.D.S., or excessive daytime sleepiness, but here is a brief excerpt of some of the stuff that seems to characterize my problem:

    Excessive Daytime Sleepiness. As with the sleepiness of other sleep disorders, the EDS of narcolepsy presents with an increased propensity to fall asleep, nod or doze easily in relaxed or sedentary situations, or a need to exert extra effort to avoid sleeping in these situations. Additionally, irresistible or overwhelming urges to sleep commonly occur from time to time during wakeful periods in the untreated patient with narcolepsy. These so-called "sleep attacks" are not instantaneous lapses into sleep, as is often thought by the general public, but represent the episodes of profound sleepiness experienced by those with marked sleep deprivation or other severe sleep disorders. Epworth Sleepiness Scale scores of ≥15 are common in untreated patients.[5,6] In addition to frank sleepiness, the excessive daytime sleepiness of narcolepsy, as in other sleep disorders, can cause related symptoms including poor memory, reduced concentration or attention, and irritability.


    Sleep Paralysis. Sleep paralysis is the inability to move, lasting from a few seconds to minutes, during the transition from sleep to wakefulness or from wakefulness to sleep. Episodes of sleep paralysis may alarm patients, particularly those who experience the sensation of being unable to breathe. Although accessory respiratory muscles may not be active during these episodes, diaphragmatic activity continues and air exchange remains adequate.

    Readers of my vlog over the years will recall that I am no stranger to excessive daytime sleepiness, that I have posted my depressing Epworth Scores in the past, and have tried various measures to cure myself of the affliction.

    I am seriously thinking this time of going to a doctor, getting a sleep study done in some basement chamber someplace, then trying to figure out the intersection of the curves of my remaining lifespan and the most unsavory symptoms of progressive meth addiction. I am thinking that if I start off with a very, very low dose of meth, and be extremely cautious in how much I escalate it, it will be hard for anyone but a forensic pathologist to tell if my before and after pictures were caused by meth or just the natural rotting process of an old man.

    Okay. So anyhoo, last night I decided I can no longer live this way.

    Sleep walking through my sort of life has been nice at times, but for the most part, it's kind of a drag.

    I decided to try the following strategy:

    1. stop taking anything that can possibly make me sleepy. Ambien (actually, generic zolpidem, same difference) and Nyquil are two substances whose entire raison d'etre is the inducement of somnolence. I quit both last night cold turkey. The result: I slept fitfully from 2 a.m. to 5 a.m., then fell back asleep till 9 a.m.
    2. be a harsh taskmaster when it comes to surrendering to grogginess. if the urge to nod off or nap becomes overwhelming, i will slap myself as hard as I can until the urge passes. if the urge doesn't pass, I will continue the slapping. it is very difficult to fall asleep mid-vicious self-slap. try it.
    3. take provigil religiously and drink coffee the way college girls drink Evian (Naive spelled backwards.) So far today, I have had my standard 8 cups this morning, and another 5 just a few minutes ago. I am sleepy, but the combination of Provigal, 13 cups of coffee, and facial slaps has thus far kept me awake.
    4. if i am on the verge of cataplexy, force myself on a death march. Again, difficult to fall asleep when you are walking. Perhaps walk along boulevards where speeding cars and 18-wheelers piloted by truck drivers no doubt as sleepy as I am might add to the stimulation.
    5. Possibly pull an all nighter tonight. I think my body is used to being sleep-coddled. If I can stay up for, say, 48 hours straight, then slowly reintroduce sleep on a more reasonable basis, perhaps I can teach my babyish body it does not need to be wrapped up in its sleep nut quite so much of each day.
    6. generally speaking, sum up all of the above with the following, easier-to-remember-when-passing-out-from-grogginess motto: Be hard on your weak self. Unbelievably hard. Ruthlessly punish all natural desire to sleep.
    7. It is conceivable there is some occult reason for my sleepiness that might be better remedied by seeing a doctor who knows what he or she is doing. Leave open the option to consult with one of these if the self-punishment route proves--after a reasonable trial of several years--less than effective.
    8. Sleep apnea is one common, perhaps even the most common, cause of male E.D.S. I have thought about performing a tracheotomy on myself to see if bypassing the potential nocturnal collapse of my soft palate and layrngeal membranes might restores a certain vigor to my zombie/half-dead fly existence. Perhaps it would be best to have a doctor do this, too.
    9. I shall keep you posted. Oh, how I crave to nod off right now.
    10. Slap! Slap-slap! Slap-slap-slappity-slappity-slap-SLAP!

  2. Sarasota Y Sharks Masters 5:30 Workout -04/06/10

    by , April 5th, 2010 at 03:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 200 3:20
    2 X 150 2:20

    1 X 150 swim 2:30
    1 X 100 kick
    Five times through.
    Use fins if available.

    6 X 50 1:10
    Choice. Descend 1-3/4-6

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

    1 X 125 easy

    1 X 100 From the bolocks

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. More fun with graphs

    This morning I did a scy workout with the Asphalt Green masters. Craig coached, and the workout seemed to go by incredibly fast—I was really surprised at the end that 1½ hours had already flown by! Here’s what we did:

    800 scy warmup

    7 x 150 S/K/S

    10 x 50 (25 dolphin kick on side, 25 fast FL, 1st 4 strokes w/ no breath) @ 1:10 [this was a fin set, but I went barefoot]

    200 FL, doing 1 dolphin kick off 1st wall, 2 off 2nd wall, etc. up to 8 off 8th wall [ditto, I’ll have to remember to pack my fins when I swim here because we seem to use them a lot!]

    100 fast IM [went 1:16]
    200 easy FR
    150 fast IM [?]
    300 easy FR
    200 fast IM [2:46]
    400 easy FR
    [This entire set was on 1:45 pace per 100, both IMs and easy FRs.]

    200 WD

    I felt really good at the end of this—I would have happily stayed in and swum more. Getting lots of rest between fast swims is an excellent thing.

    So far this season I’ve swum 13 scy events. Here are my season-best times for each stroke (in ascending distance order):

    FR: 27.25 / 59.56 / 2:17.58 / 6:11.42
    BK: 31.62 / 1.11.21
    BR: 35.52 / 1:19.74
    FL: 30.08 / 1:11.51
    IM: 1:09.54 / 2:37.49 / 5:33.43

    I rated all these swims with Chris Stevenson’s ratings calculator, and graphed the results. Here’s what I came up with:

    Just like my SCM graph, as the distance goes up, the ratings go down—the 2IM is the only anomaly. I have a chance to fix that this coming Sunday—I need to go under 2:35.92 to get that rating above my 4IM’s 84.1. (Making my graph prettier will be extra motivation!) I’ll also see if I can’t get my backstroke line to resemble my freestyle line more closely—I think it’s reasonable to expect a similar amount of dropoff from the 50 to 100 in those two strokes.

    If I had infinite opportunities to post times, I’d swim all the 200 strokes, if only for the sake of a more complete data set and a niftier graph. I don’t feel the need to swim the 1000 and 1650, though—I already know exactly how the FR line would look with those events added.

    Updated April 12th, 2010 at 03:45 AM by swimsuit addict (fixed graph back)

  4. Mon Apr 5th 2010

    by , April 5th, 2010 at 12:19 PM (Ande's Swimming Blog)
    Mon Apr 5th 2010

    did not swim or lift on easter
    Lifted this morning

    SUBSCRIBE to Ande's Blog

    South Central ZONES PSYCH SHEET

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


    Swim Center
    scy, main pool
    whitney coached
    6:30 to 8:00
    swam with Mike
    beside Nate, Max, tyler, & todd
    wore briefs

    Warm Up:

    3 x (400 something, 4 x 25)
    missed the first 400
    kicked a 200 in 2:36


    10 x 50 on 1:00
    2 rounds of
    1) 60%, 2) 70%, 3) 80%, 4) 90% 5) 25 race pace 25 easy

    10 x 50 on 1:00
    1 - 5 25 fast kick 25 easy
    6 - 10 25 underwater 25 easy

    2010 MEETS:

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

    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


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
  5. 4/5: Team Practice

    Last Team Practice before Asia. I leave the house Wednesday about the time I get back from practice, so no Wednesday practice for me.

    Warm Up
    - 400 free
    - 150 kick dolphin/flutter/breast
    - 400 back
    - 5x100 drill (fintertip drag, catch up, fist DPS, 1 arm, corkscrew)
    Main Set
    - 6x150 on 1:50 free (barely made the last two, 1st one 1:46)
    - 4x50 kick w/fins dolphin/free on 1:00
    - 8x50 back on 1:00 descend 1-4, went :35s on 4,8
    Cool down
    - 450 mix free/back ez

    The 150s were good for me. Need to get them down to 1:40s on 1:50, but was happy to make them all. The interval was pretty tight from the start.

    Usually, I am happy if I get one good set in a practice, but today I was happy with two. The 8x50s back I really went after and I went a :35 leading off the medley relay in December. Two :35s from a push was pretty good.

    My descend looked like 57, 50, 42, 35. Both times. The extremeness of the descend was humorous in a painful way.

    The shoulder was still bothering me over the weekend. Probably should have swam as it seemed fine while I was in the water today. We just moved offices last week, and I am wondering if the problem is related to how my desk is setup rather than shoulder press. It feels stretched out more than painful in the joint.
  6. Shoulders still feel sore

    by , April 5th, 2010 at 08:51 AM (Mixing it up this year)
    I was trying to work the knots out in the muscles in my back this weekend but not enough to make today a good day. Lower back just hurt real bad so what do I do to fix

    500 Free
    500 Free w/paddles & bouy
    500 Free kick w/fins holding :50's per 50
    15x100@1:25 Free w/paddles & bouy
    500 Free kick w/fins holding :45's per 50
    200 1 arm fly
    200 Fly kick w/fins on back
    200 Fly kick w/fins on side
    200 Free easy
    200 Free drill

    Total 4500 yards
  7. 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
  8. 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. That’s 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. It’s 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 didn’t see very many people dressed up—mostly 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 it’s 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 I’d 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. Here’s 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.
  9. 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.
  10. 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
  11. 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

  12. My Metrocard got a workout today too

    This morning I swam the 6am workout with the AG masters. Here’s 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 lanelines—ie 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 didn’t mean I wasn’t 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 didn’t 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 these—there 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. Here’s 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 pretty—I 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 I’ve 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 I’ll 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 today—this is how I know I’m 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 wasn’t 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 that’s probably why it came off.)
    My take-away from this is that on the occasions that I feel like I’m 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 doesn’t 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 shape—I 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 I’ll get another crack at my 100 BK, as well as 200 IM, 50 BR, and 100 IM.
  13. 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 !
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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

  19. 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
  20. 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