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  1. Good push set today

    by , February 23rd, 2010 at 08:34 AM (Mixing it up this year)
    Decided to do my usual 5x100 1/2free 1/2back pulling but this time on a much faster interval and yes I made everyone with time to spare.

    10x100@1:45 Free work the turns dolphin kick to red line
    500 Free kick w/fins every 3rd lap fast
    5x100@:05R Back kick w/fins #1&5 streamline, #2 arms perpendicular, #3 fashion model, #4 partial recovery
    5x100@1:30 1/2free 1/2back w/paddles & bouy went 1:26, 1:26, 1:25, 1:24, 1:24
    500 pull w/paddles & bouy as 50 free/25breast/50back/25fly repeat 3 times and then end with 50free
    500 alt 50 free 50 1 arm fly

    Total 3500 yards
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  2. Monday, Feb. 22

    by , February 22nd, 2010 at 09:42 PM (The FAF AFAP Digest)
    AM Drylands, 45 minutes:

    broomsticks twists, 1 x 25
    bent over rear delt flys, 30 x 2 x 15
    Icarian lever incline pull, 75 (?) x 2 x 15
    hanging straight leg raise, 2 x 15
    one legged squats, 40 x 2 x 10, each leg
    single arm lat pulldown, 55 x 2 x 15, each arm
    squats w/12 lb med ball throw & catch, 2 x 15
    pushups, 3 x 15 (1 set regular, 1 set elevated, 1 set feet stacked)
    box jumps, 1 x 10
    broad jumps, 1 x 10
    rock star jumps, 1 x 10
    wall squat, 2 x 1:00
    handstand on wall, 3 x :45

    external & internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25


    PM Swim/Solo/SCY:

    Warm up:

    800 various

    Aerobic Set:

    8 x 100 @ 1:30
    odds = backstroke w/fins, 3rd 25 UW shooter
    evens = single arm fly

    Speed Set:

    This is a modified Geek set, modified for lazy sprinter types:

    2 x 50 fast w/fins @ 90% @ 1:30
    (did backstroke, went 25s)

    1 x 100 (50 EZ + 50 front scull)

    6 x 25 flutter kick w/board AFAP @ :45

    1 x 100 (50 EZ + 50 front scull)

    4 x 75 russian breast drill, no pullouts @ 1:30
    (very tiring drill, but I like it)

    1 x 100 (50 EZ + 50 front scull)

    6 x 25 AFAP shooters on belly @ :45

    1 x 100 (50 EZ + 50 front scull)

    2 x 50 fast w/fins @ 95% @ 1:30
    (did back, went 24.5 ish)

    100 EZ

    100 EZ breast kick w/board

    Total: 3100

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


    Commentary:

    The legs were pretty tired today after drylands and/or yoga every day since last Thursday. I considered not doing the speed set, but decided to forge ahead. Tomorrow, I'm not sure what I'm going to do, but it will be recovery. Oh, I have to take Mini to the gym again, so I'll probably do some work there.

    I had a checkup with my eye doc today. Good timing, as my darn eyes are sore again. I've probably just been neglecting them, not dumping in enough refresh and genteal. Sigh.

    Mr. Fort is going in for an hour of VO2 max, lactate threshold and body fat testing tomorrow. His trainer (for his hip/hamstring rehab) got him intrigued. The trainer says that girls tend to be more wimpy than guys on the test. I think that's a slur against Big Noodler.


    Aging:

    While there, I read the US New & World Report newest issue on aging. Here is what I recall:

    1. "DNA is not necessarily our destiny." Genes seem to be instructed, in part, by a drive that can switch them on or off. (I recall this as well from the recent WSJ article on lactose intolerance.) As you age, genes become switched on or off in appropriate ways. There are some things that can apparently help these glitches -- exercise, low stress, nurturing. Stress is particularly bad b/c even if it abates the exposure part is "memorized" and repeated by the gene. Lovely. I suppose adult onset allergies are caused by this same switching off of a gene(s).

    2. Researchers believe the aging process is elastic and can be manipulated. For example, through calorie restricted diets -- thought there is no hard science on this point. Exercise causes athletes to have longer telomeres, the protective ends of DNA. This lowers the risk of heart disease and cancer.

    3. Nutrition is very important. Doh. The trend in aging people is toward obesity, as Geek knows and complains about. One stat that caught my eye was that a typical woman in her 40s now weighs 168 pounds as opposed to 143 in the 1960s. Yowsa!

    4. Paying attention to what you eat isn't just about controlling weight. We need to get the right amount of vitamins and minerals. As we age our bodies produce less B12, D and calcium. These typically need to be supplemented for most people. Once you reach 50, you apparently need 1000-1200 mg of calcium per day. I notice that's what I'm getting in the horse pills I started taking.

    5. Your job may literally be killing you. Even if one eats exceedingly healthily, if you hate your job or have intense job stress, it will influence your health and longevity and make you more prone to heart disease. The worst situation of work is one of high demands and little control.

    6. Hormones: Younger women tormented by hot flashes are being increasingly prescribed ultra low dose hormones. For awhile, after that study 7 years ago, hormones were all taboo. But that study didn't necessarily apply to peri-menopause or menopause symptoms. I think it dealt with hormones used to treat other health issues and the women in the subject were older. Still, it's recommended that one is not on hormones for more than 5 years. There are tips for "managing" peri-menopause the "natural" way. (Screw that, I was already doing all that to no effect.)

    7. Cramps -- I understand that magnesium may be the most helpful in managing cramps. My doc recommends 250-500 mg per day. Apparently, magnesium has muscle relaxant properties. I was almost completely cramp free today.

    8. Dr. Jaegermeister PM'd me that there is no medical benefit to not drinking during yoga. So I will carry on with being a "heavy drinker." The free medical advice is so awesome. Always appreciated.

    Updated February 22nd, 2010 at 11:33 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Blitzed! 2/22/10

    by , February 22nd, 2010 at 09:17 PM (The Labours of SwimStud)
    Cor blimey! Love a duck!
    I felt my workout today...I don't know what I was thinking when I wrote it out but it was fun and fulfilling to do. I spend two days at my kids' swim meet this weekend...early starts and lots of standing in flip flops makes for tired leggies!
    Anyway...thusly:
    Warm Up
    200 Swim
    200 Kick
    200 Pull with paddles
    4 x 100 Swim snorkel 1:45 desc 1-3 , 4 ez.
    Sprint Set
    10 x 50 FR 2:00 Fast. Worst :35 best :31 all from a push. Did a 2 breather in there too!
    5 x 50 1:00 EZ recovery
    IM SET
    10 x 25 Fly 1:00 did some fast ones and a couple of slower ones for rhythm and feel..feeling happier about my fly.
    4 x 50 1:00 EZ recovery
    5 x through:
    100 IM 2:00 Moderate pace.
    100 FR 2:00 EZ
    Got all of the IM sub 1:40 and one 1:35 which for me in practice is good!
    Kick Set10 x 50 1:30 Fast. Went sub 1:05 on all but one of them and hammered in the last few to swim under 1:00.
    Cool Down
    6 x 50 1:00 EZ
    Well I hopefully honed in on the short FR events today and decided that a good way to make a nice workout was to go into a bit of Fly stroke work and add IM.

    After wards I lifted weights and felt pretty strong considering but my legs did feel a little tired on the press...

    Updated February 22nd, 2010 at 09:51 PM by SwimStud

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  4. Tranquility

    by , February 22nd, 2010 at 07:32 PM (Meet Director's Path to Tranquility)
    There were a few problems with the final results, so before submitting to the USMS Top Times and Top 10, final final results were compiled.

    First, there was a 50+ year old gal who didn't show up at the meet, but somehow ended up with a 0:25 time in the 50-free. This is what happens when swimmers switch around their lane assignments during the meet and the results recording doesn't catch on. Second, the abbreviation for one of the relay teams was mixed up in the relay results due to my error. (WMS could be Warrenton Masters or Winchester Masters, right?) Both were corrected before the Hytek files were submitted to J-Rod.

    Comments from the meet swimmers included requests for meet records in the Coconut Relay, for holding the 500-free the night before (hmm.... maybe), and for automatic timing. We get that last one every year. It would be nice, but the cost and our lack of experience with it are the drawbacks, (not withstanding the possible problem of a shorter pool length.) I wonder if swimmers would be willing to pay an additional $7 for it, along with an additional $4 for online entry? I was thinking of adding a $4 surcharge next year for only those entering online, since I hear some triathlons and OW swims do that only for credit card entries. But hey, I am retiring from meet directorship (and can now concentrate on the Colonies Zone web site again). Next year, my rocking deck chair will be pointed toward the setting sun.

    Overall, the meet and planning went rather smoothly without any major incidents. So sorry about that; I imagine readers were hoping for some juicy drama to spice up this blog. Everyone loves a good disaster.

    Still, if you enjoyed the voyage to the Tropical Splash from the captain's seat, or if you learned anything, please drop me a line. If you didn't or didn't, please don't. Although I did not earn any blog stars, (I did pick up a few blog friends along the way), I still enjoyed blogging and reading the comments left. And, I learned a few things from you.

    I now close the final chapter of my telenovela.

    Aloha,
    Ray

    Updated February 22nd, 2010 at 08:26 PM by Rnovitske

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  5. It was a dark and stormy morning.

    An intense lightning storm woke me up this morning at 4:30, about half an hour before my alarm was scheduled to wake me up for 6 am workout. I got up and watched lightning strikes over the gulf for a bit (it was pretty cool!), then turned off my alarm and went back to bed. Good call—it stormed all morning, and the pool was not open, so no workout.

    By noon it was sunny and warm, though, so I made went to the now-open pool to swim a short workout on my own. Swim buddy Ray was at the pool (he’s always at the pool!) so we did the main set together.

    1000 scy warmup

    15 x 100: odds easy BK @ 1:45, evens FR starting at 1:45 and descending the interval by :05 on each one (down to 1:15) [I worked on keeping a constant kick on my FRs. A couple of times early in this set I got lost on my turns—I forgot whether I was in the middle of FR or BK (my mind must have been wandering bigtime). I had to look over at Ray to figure it out—he usually swims with a snorkel, but takes it off for backstroke. It’s weird that I can keep track of the intervals but forget completely what stroke I’m supposed to be swimming.]

    500 moderate done as 25 Kick / 25 Swim / 50K / 50S / 75K / 75S / 100K / 100S

    200 warmdown

    I think I managed to spend the only sunny part of the day in the pool. It’s now clouded over again and is threatening to turn into a dark and stormy evening.
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  6. Sharing a Lane

    Weekend workout: 2800 yds total.

    Worked a lot of flip turns yesterday. I've been taking AZTimm's advice and adding yardage-with-flips gradually, 25 yds at a time, hopefully building up to longer freestyle sets, where I can flip continually without becoming exhausted and having my form completely break down. This definitely seems to be working.

    The backstroke turns are slower to come, because of timing issues--figuring out exactly when to turn from back to front, do that last freestyle pull, and somersault. Coming off the wall is easier, but finding that sweet spot going into the wall can be fiendishly tricky.

    Also I'm working on freestyle flip turns when I'm swimming along the lane line and circle swimming. That way, if I have to share a lane in class, I can still do the flips. What I was finding is that I can flip fine so long as I have the lane to myself, but that so rarely happens in class. Although I had a lane to myself yesterday, I practiced the turns as though there were someone else with me. We'll see how well things go in class tonight.

    More hour swim goodness: last year, my average 50 split was 56.74, and this year it improved to 55.915. My split deviation improved from 1.325 to 1.040. So not only was I faster, I was more consistent. One goal for next year's hour swim is to get the standard deviation down below 1.00.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 Workout -02/23/10

    by , February 22nd, 2010 at 03:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    10 X 50 :45

    1 X 400 kick

    1 X 50 kick*moderate* 1:15
    4 X 25 kick*fast* :45
    Three times through

    1 X 300 IM 5:15
    2 X 150 50 fly/50 back/50 breast 2:45
    3 X 100 IM 1:45

    1 X 100 easy 2:30
    1 X 50 @100% 1:00
    Four times through, choice.
    Pick up rest after the easy 100.

    4 X 150 free 2:30
    4 X 200 free 3:15
    Intervals are longer to allow for fast swimming throughout the set.

    WARM DOWN: 4 X 50 easy 1:00

    5450Y
    Categories
    Swim Workouts
  8. Mon Feb 22nd 2010

    by , February 22nd, 2010 at 11:38 AM (Ande's Swimming Blog)
    Mon Feb 22nd 2010

    Swam on Sunday noon practice
    took it easy
    Jon, James, Tyler, Max & Neil Randall, 35 a former aggie were there.

    Subscribe to this Blog

    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool
    Whitney coached
    5:30 - 7:00
    swam with Mike, Nate, & Todd
    beside Tyler Doug Beth, Kelly, & Phillip a new swimmer who swam for SMU
    wore B70 legs

    warm up:
    500 easy


    18 x 75
    01 - 06 fr on 0:50 (a challenging interval)
    06 - 12 k on 1:15
    13 - 18 fr on 0:50 (a challenging interval)

    50 easy

    9 x 150
    1 - 3 fr on 1:40 (a challenging interval)
    4 - 6 k on 2:30
    7 - 9 fr on 1:35 (a challenging interval) (left 3 sec behind todd) made it

    16 x 25
    odds easy on 30
    evens fast fly on 30

    50 easy

    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    ENTERED
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y


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


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Categories
    Swim Workouts
  9. Sunday Swim

    by , February 22nd, 2010 at 09:24 AM (Swimming, Life, and Other Stuff!)
    Nasti's Practice//SPRINT//

    **400 Freestyle Warm-up
    **200 Flutter kick with Board
    **Super 500 (Free on intervals/stroke on recovery)
    **4 X (8 x 50 free descending pace-1:10/1:05/1:00/55:00/50:00/45:00/40:00/35:00)
    **Easy mixed stroke 300 warm-down
    3,000

    No working out for me today! I have classes all day, a staff meeting from 3:15-5:00. and a District Wellness Committee Meeting across town from 5:30-7:30. After that I agreed to do something for eldest daughter.
    There's always tomorrow I guess.
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  10. Decent start to the week

    by , February 22nd, 2010 at 08:35 AM (Mixing it up this year)
    Fter seeing on Saturday how bad I am at kicking I decided today was a good day to kick. Felt awesome on the last 500 working the turns, the little things are starting to come together.

    100,200,300,400@:15R Free
    8x25@:45 Free kick every 3rd fast went 27 and 26
    5x50@1:00 Free w/paddle rt arm only
    8x25@:45 Free kick every other fast went 26,25,24,24
    5x50@1:00 Free w/paddle lt arm only
    8x25@:45 Free kick all fast held 26
    5x50@1:00 Free w/paddle on rt arm 4 kicks on paddle hand
    5x50@1:00 Free w/paddle on lt arm 4 kicks on paddle hand
    400 Free kick w/fins
    500 Free EASY swim but work the turns don't take first stroke till at the red line approx 7.5 meters good streamlines and dolphin kick

    Total 3500 yards
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  11. Birthday workout was a big bust

    by , February 21st, 2010 at 10:33 PM (A comfort swimmer's guide to easy swimming)
    As yesterday was my 58th birthday, I had planned to do a big workout of 5800 yards to comemorate the big evnt. It was my intent to do 58 x 100, mixing it up with the different strokes, pulling and kicking and to do it in sets of 10. My workout buddy Carrie came to swim it with me and if you've read Chicken of the Sea's blog you'll see that she did it too.

    If you've read Chicken's blog you already know that a little pool accident interrupted my workout about midway through.

    The planned workout was:

    Swim 10 x 100 on 1:45, odds free, evens back

    Kick 10 x 100 on RI :10, 1-5 w/board, 6-10 no board

    Pull 10 x 100 free on 1:40
    I did 1-5 with both paddles & buoy then did 6-10 with the buoy only

    This is where disaster stuck. A group of special needs adults come to the pool every Saturday afternoon for an hour. One of them had an accident and the pool had to be vacated.

    The following is what I had planned to do but was unable to complete;

    10 x 100 back on 1:50
    10 x 100 on 2:00, odds IM, evens free
    8 x 100 choice on 1:40, last one easy


    --
    Total 3000 yards


    Today I went to the gym and ran 3.5 miles
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  12. Swim + Yoga, Sunday, Feb. 21

    by , February 21st, 2010 at 07:37 PM (The FAF AFAP Digest)
    Swim @ GMU

    Swam in a lane with Barb & Cheryl

    Warm up:

    5 x 250 of various stuff
    I did my usual 700 variety warm up and 200 fly drills

    8 x 75 kick @ 1:30

    Assigned to use a board and "tap" toe on the water every 2nd 25.

    Barb and I did them all backstroke kick. I wasn't paying much attention to the times. Think I was going 1:04s or so.

    50 EZ
    Didn't do it, too busy chatting w/lanemates

    Aerobic Stroke Set:

    3 x (3 x 150) @ 2:30

    50 fly/100 back
    50 back/100 breast
    50 breast/100 free

    I did the "Roddin" turn on my back to breast transitions.

    50 EZ

    Speed Set:

    20 x 25 w/fins @ :30

    2 fast UW kick + 2 fast swim w/15 UW + 1 EZ + extra 30 seconds rest

    I did them all back shooters. Seemed to be going high 10s-11s.

    100 EZ

    Total: 3500

    Barb showed me a new dolphin kick/fly drill she's been doing with the USA-S team she trains with. It's called The Fish. Not sure I can described it very accurately. You go fairly deep underwater on your side with your back arched, head back and arms in airplane position and dolphin kick that way initiating the kick with your head. I tried a few times and ended up in another lane. lol I'll keep at it though.


    Hot Yoga:

    After a few hours rest, I ventured to the hot yoga studio. It was very hot again, but I survived. Ran into an old masters swimmer/tri friend I hadn't seen in years. It seems that a lot of tris are at this studio.

    One thing that escapes me is that it's deemed a badge of honor to get through the class without drinking. I'm not sure why this is such a desirable thing. And certainly not for me with my hydration/cramping issues.


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

    Commentary:

    Great to swim with my team again! I love swimming at GMU on Sundays b/c I get a good aerobic workout and can concentrate on the real speed and lactate work on solo swims. Quite unlikely I would have done 9 x 150 on my own ...

    Mulling over what sets to do tomorrow ... Any suggestions for good sprint sets?

    Mini Fort didn't complain about being sore today either. I could definitely feel the tricep work yesterday. Mini (who still needs a new name) took a bunch of photos of us yesterday after our gym/lunch/visit to the MAC counter, and I've attached a couple here. We used to have the same hair color. lol

    I think I was inadvertently glutened again at the restaurant last night, though I didn't think I was eating anything with gluten. I'm all itchy, rashy and bloated today. Blech. And, for some reason, the intense sweating in bikram make me itchy afterward as well.

    Updated February 22nd, 2010 at 10:07 AM by The Fortress

    Categories
    Swim Workouts , Yoga
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  13. Gym w/Mini Fort, Sat., Feb. 20

    by , February 21st, 2010 at 12:19 AM (The FAF AFAP Digest)
    Drylands:

    My daughter is showing interest in an actual dryland/weight routine, particularly in strengthening her legs. (She's done no leg work in a couple years, or even kicking, b/c of knee issues.) So I took her to the gym today and showed her the ropes. More of a conventional workout than I would typically do, but she wasn't interested in doing "abs." And, truthfully, after watching her russian twists, she can probably school me in "abs" (though maybe not "core). Interestingly, her coaches are talking about doing "ab ripper X."

    Here's what I did (her weights were all lower):

    bicep curls w/bar, 40 x 2 15
    P90X squat X press w/DBs, 40 x 2 x 15
    leg press, 410 x 2 x 10
    leg curls, 80 x 2 x 12
    leg extensions, 100 x 1 x 8, 80 x 1 x 12
    lying overhead tricep press, 50 x 2 15
    standing overhead tricep press on cable machine, 65 x 2 x 15
    Icarian incline lever pull, 90(?) x 2 x 15
    russian twist w/25 lb plate, 2 x 25
    box jumps, 2 x 10
    push ups w/one foot on top of other, 2 x 25
    back extensions w/25 lb plate, 2 x 15
    squat swings w/25 lb plate, 2 x 15
    reverse flys on double cable machine, ? x 2 x 15

    seated straight arm dips, 60 x 2 x 25
    seated scapular squeeze on cable machine, ? x 2 x 25 (couldn't figure out the weights on this machine on quick inspection)
    external and internal rotators, 10 x 2 x 15, each arm

    Mini rushed me home, didn't let me stretch and I got too busy to stretch later.

    Commentary:

    Feeling much better today. Practically bursting with energy. Just got back from what I hope was a gluten free dinner with friends and hope to get to my am swim practice at GMU tomorrow and perhaps hot yoga in the afternoon.

    Has anyone seen Shutter Island? I read the the NYT and the Post panned it, and the WSj loved it. I was hoping it would live up its Hitchcockian previews.

    Updated February 21st, 2010 at 12:43 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  14. Steve from Irving Masters, nice to meet you...

    by , February 20th, 2010 at 07:46 PM (Random Nonsense)
    ... and thanks for kicking my up and down the pool.

    Back story: My wife and I had a theory that if anyone was swimming faster than us at Lifetime Fitness in Flower Mound, Patrick Brundage must be in town. So during my 300s, I notice the guy in the next lane is swimming sans noodle at a rate and distance comparable to me. Odd, he doesn't look like Patrick...

    Here is the workout

    Warm up
    - 500 free ez
    - 400 Kick IM order with board
    Main Set
    - 4x300 free focus on technique on 5:00 (about 30s rest)
    - 6x200 IM on 3:45 maintain 30s rest
    - 12x100 free on 1:30 short rest set
    Cool down
    - 500 ez

    Steve (the guy in the next lane I learned) asked me if I was doing a set as I finished the 300s. I told him I was about to start 6x200 IM set, but he just wanted to do some freestyle. I told him the next set was 12x100s free on short rest if he was going to be around that long, and he said that he was. After the first 200 IM, he asked to join the IM set (maybe he thought I was good until he saw my first one), and proceeded to beat me by at least 5 seconds on each one. Then on the 100s he beat me on every wall, giving him a half body length lead on every finish. We were about even speedwise between the flags.

    Take a look at that workout. As a solo workout, it would have been pretty easy, but with Steve in the next lane I was so tired I wasn't sure I could amoeba swim the cool down.

    Thanks Steve.
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  15. Good workout with McKaylin and Marion

    by , February 20th, 2010 at 07:36 PM (Mixing it up this year)
    I started by myself then McKaylin joined me for our usual 2000 practice. After she left Marion Dunlap (76 and fast)joined me for some what was supposed to be easy work but not so with him. I ended up racing him at the end.

    5x100@1:45 Free by myself
    5x100@1:45 Free
    40x25 as drills 10 of each stroke
    5x100@1:45 Free
    3x200@3:00 Free w/paddles & bouy went 2:47, 2:45, 2:38
    200 free kick in 4:25 with Marion this was hard for me since kicking is what I am working to improve at
    200 Back
    200 back as more of a race with Marion he lead until the last 50 where I took him in a time of 3:10

    Total 3700 yards

    Updated February 20th, 2010 at 08:59 PM by Donna

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  16. I couldn't count more than a 50 today

    Or at least I didn't have to.

    This morning I was imagining singing “Such a perfect day” to the pool as I was swimming (I love that Gretchen Bleiler commercial that has been showing during the Olympics). Some days are like that—I just feel like I love love love the water and never want my time in the pool to end.

    I was planning on doing a different workout, but enjoyed the initial 25s so much that I kept on doing them (I had planned on doing 12, not 40). Here’s the solo workout I did (scy):

    1000 warmup

    10 x (4 x 25 @ :30): Each set of 4 is 3 descending + 1 easy [I did the first 6 sets FR, 3 BK, and the final one FL with fins]

    200ish easy kick

    200ish pull with paddles [I worked on hand placement when entering the water]

    8 x 50 kick/swim @ :50, IM order twice through

    200 easy warmdown
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  17. Saturday's Swimming

    by , February 20th, 2010 at 05:35 PM (Swimming, Life, and Other Stuff!)
    Carmel Aquatics Center/solo

    **400 Freestyle warm-up
    **2 X 200 Freestyle 3:30 interval
    **4 X 100 Freestyle 1:45 interval
    **8 X 50 Freestyle 1:00 interval
    **16 X 25 on :30 interval (8 fly, 8 backstroke)
    **300 Freestyle with paddles and buoy
    **3 X 100 Backstroke on 2:00 interval
    **4 X 75 Freestyle on 1:20 interval
    **6 X 50 on :50 interval
    **at this point the pool closed. I thought I had 30 more minutes but I was wrong! I need to work on getting my schedules straight.

    Chiro/Grasston Therapy Friday:
    My regular Chiropractor had the day off and her partner was taking her patients. This guy was amazing!
    My regular therapist has never been able to adjust my neck. I figured it was due to me being tense and nervous and basically telling her to stop. The partner had a smooth, light touch and adjusted my neck before I even had time to worry about it. I made my next appointment with him. I hope I don't offend the other chiropractor but this guy really knows how to work my neck and shoulders!
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  18. Sat Feb 20th 2010

    by , February 20th, 2010 at 04:00 PM (Ande's Swimming Blog)
    Sat Feb 20th 2010

    doubled yesterday
    wore b70 full
    tyler coached
    SCY with blocks
    swim with James Fike, Michael Lovato and Besmir
    main set was
    18 x ??? on 3:00

    on the first 9 i did
    odds: 200 fr strong
    went 2:05, 2:01, 1:59, 1:57, 1:57
    evens: 100 easy
    on 1 & 3, I had traffic issues with a guy in my lane as I lapped him, he was swimming breast,
    didn't know lane etiquette, I was passing him, tapped his right leg and he moved over to the right side squeezing me up against the rope (twice) I split my heel when hit it on the thing that holds lane lines to the bulkhead.
    He also cut off Michael on a couple turns.
    Just doing stupid stuff.
    (slow people,
    when you're getting passed on hard sets,
    stay out of the way,
    get in the correct lane,
    go on a different interval,
    pay attention,
    if someone taps your right leg,
    they're passing on the right,
    if someone taps your left leg,
    you're getting passed on the left
    when you're turning, look and see where your passer is and stay out of their way
    stop the 25 before they catch you and let them by
    passers can look at the lanes next to them and consider switching if theres an open stretch )

    on the next 9 I did
    100 strong
    100 easy
    100 strong
    100 easy
    skipped 4
    200 fast went 1:51.9

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    TODAYS SWIM PRACTICE

    scy, diving well
    Chris coached
    7:30 - 9:00
    swam with Erin & Jon
    beside Mike, Nate, Larry & Paul
    wore B70 legs

    warm up:
    500 easy


    4 x 250 done 200 fr 50 k strong

    5 x 300 descend
    went 3:00 on last one


    4 x 250 done 200 IM 50 k

    14 x 50
    odds: 2 breaths
    evens 4 strokes fast

    50 easy


    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    ENTERED
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y


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


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated February 20th, 2010 at 04:15 PM by ande

    Categories
    Swim Workouts
  19. 10 ow championships 2010!!

    by , February 20th, 2010 at 10:41 AM (Swimming, Life, and Other Stuff!)
    A few people have expressed interest in this summer's 10K National Championship. Here is the link with all the info: (I hope I get this right!)

    www.GRINswim.org/USMS2010K

    This should be a fun week-end for swimmers, family, and friends!
    Check out the 5K and 10K options.
    The Sunday morning brunch is lots of fun too! Bring your kids! They can enjoy a great morning swimming in the Forest Park Pool complete with Splashpad, Climbing Wall, Waterslide, and good food!
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  20. Tiger's Face is Burning Bright

    by , February 20th, 2010 at 02:21 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    The Aphrodisiac Efficacy
    of
    Tiger boners;
    Ruminations on
    the lure
    of allure

    from an evolutionary

    biology
    perspective.



    Some 10 percent of the population of China today are direct descendants of Genghis Khan and his brothers. You don't hear Genghis et al going on national TV and apologizing for taking advantage of what life provided him.

    As a below average beta minus schmuck myself, I am jealous of the Alpha males who can get all this distaff attention. Part of me wants to be able to dismiss their lothario charms as a disease of morality or deficit of character or something else that's bad bad bad.

    But I don't think medicalizing or demonizing Tiger's behavior--or the behavior of the 14+ super vixen wide-eyed types evidently experienced in fluffing, and who found him and his fame and his money so attractive.

    Neither side, in my opinion, ever acted outside an accordance with their true natures. A guy who is attracted to buxom-ly and calipygean-ly seductive tartettes and appears to be able to get them as easily as I can turn on Youporn at night is likely to take advantage of his seductive powers during the priapismic, conscienceless state and hope for the best that his family does not find out about it and the whole thing turns catastrophic.

    The concupiscent slatterns with their dreams of status and money and a superbly trained athletic body to manipulate around to their erotic bidding, all within a shared Ambien daze that imparts to the intimacy the feel of a wet dream--well, the skanksters knew he was married, knew he had children, and still off they went for what they wanted.

    Lies all around; wickedness or the rutting beasts, makes no never mind if you want this love. It is what gets done under such circumstances.

    He is driven by visions of a soft wet lubricious harbor surrounded by the rolling landscape of desire, the Tetons and the fertile rift valley.

    She wants to touch the muscles that make the moolah by driving the long ball and to feel the touch that sinks the putt so perfectly, even the rimmed cups that drop in with such delicious satisfaction and triumph. She wants the probe and whatever else it is that women seem to derive from the physical part of the act, when they aren't faking; but beyond this, she wants his lucre, lubricious in a different way, a sacrament for the extravagant life of the most famous athlete in the world (with the possible short-lived exception of the Flying Tomato on Thursday night--he'll be forgotten when next in Augusta the azaleas bloom).

    I am sure they could have found more monogamously inclined, if less celebrated, guys to adore them. The propagation of DNA is a moral-less form of game theory, where the winners are just better players than the losers.

    We all have some successful player in us because that's the definition of ancestor.

    On some level the acquisitive slattern must think she is good enough to take her objet d'amore away from the woman he's married to. How surprising that other slatterns feel they have the right to make their play as well. And so it goes--

    Avaricious in complementary ways, both genders try to extract for themselves what it is they want to gain, without giving away too much to get it.

    *
    There is very little wiggle room for seeing such transactions as anything but what they are. *** for tat. We know what *** means.

    Tat, I am pretty sure, is the name for some currency in Asia where street merchants are frequently heard screaming in the night, "*** for tat, yes?? "No two **** for a tat, not a single tat more!" "You crazy man. I should charge you 7 tats for 1 ***."

    And so it goes on through the night till some accommodation is finally brokered, both sides pouting.

    We are designed for this.

    Here is an excerpt from an article of mine written a year or so ago on my package. It was supposed to be a lengthy, penetrating, probing, in-depth, hands-on kind of thing. I began to refer to it as my Package Package.

    The excerpt:

    Why, for example, do men produce an average of 4 million sperm cells per hour, 24 hours a day, from puberty till their deathbeds, whereas women ovulate only one egg a month from early teens to menopause? After all, it only takes one sperm to impregnate one egg. Why such overkill?

    Multimillion man march
    . The answer, biologists have discovered, is a phenomenon called sperm competition, and it exists in all species where males compete with each other to inseminate females. Simply put, if two males inseminate the same female at roughly the same time, the guy with more sperm has proportionately greater odds of becoming the father. His sons, in turn, inherit genes for higher sperm count, which gives them an advantage of their rivals. Over enough generations, it becomes a kind of nuclear arms race where the winners have the optimal sperm counts for the breeding system of that particular species.

    To see how this plays out in the natural world, consider how average
    human sperm production compares to that of our two closest primate relatives: the gorilla and the chimp.

    An adult silver back male gorilla weighs in at 600 lb. A male chimpanzee tips the scales at around 100. American men today average about 190 lb.

    You might imagine testicle size in our respective species would roughly parallel these difference in overall body weight.


    In actuality, it's not even close. Male gorillas have tiny testicles, much smaller than ours. Chimps, on the other hand, boast testes the size of grapefruits. At an average of 1 cubic inch per testicle, human testicles fall somewhere in the middle.


    Now compare this with the degree of male-to-male competition for mates. In gorillas, females couple exclusively with the troop's silver back leader. Barring his injury or infirmity, there's very little chance he'll find himself cuckolded by another male.

    With chimps, on the other hand, the females are highly promiscuous, coupling with almost every male in the troop (and thus winning for her offspring at least a small portion of parental care from each male.)


    Human mating behavior falls somewhere in the middle. For females and males alike, Christian
    Judeo monogamy may be what many of us profess to aspire to--but practicing this over the eons has evidently proved another story. Not that cuckoldry is just some theoretical threat today.

    As part of a large-scale study on the genetics of breast cancer, a researcher surveying family trees via DNA fingerprinting recently made an accidental discovery sure to put a chill into men everywhere. From 9 to 15 percent of the US population at large, it turns out, are the direct result of cuckoldry. This finding, alas, is no fluke.

    Other studies have found similar percentages hovering around the 10 percent mark.


    “This is an enormous number,” says evolutionary psychologist, Dr. David Buss, author of
    The Dangerous Passion: Why Jealousy is as Necessary as Love and Sex. “What it means is that when I give a lecture to 200 college students, 20 or more of them have fathers different from the guy they think is their father.”

    It may seem counter-romantic, but the average of 40-80 million sperm cells per cc of ejaculate we produce today is testimony to our forefather's struggle to overwhelm their rivals in the race to the egg. They have beget to us their ability to beget.

    Both hose and plunger. The length, thickness, and shape of the penis is further testimony to this ancient competition. As a 2004 study in Evolutionary Psychology suggests, the human penis evolved not just as a device for depositing our own sperm but also as a means for suctioning out the sperm of a recent rival.

    This phenomenon, known as semen displacement, is well documented in many species that have evolved penile barbs, hooks, combs, and other mechanisms for removing copulatory plugs and/or sperm left in a female's reproductive tract by other males.

    As MRI studies have shown, the human penis during intercourse swells up and expands the vaginal walls, with the head frequently bumping up against a woman's cervix at maximum thrusting. Unlike other primates, we also sport an over-sized glans, or penile head, along with a pronounced coronal ridge.

    In a 2003 study, researchers simulated sexual intercourse with a variety of artificial phallus models and found that the shape we guys actually have is uniquely suited to "scooping out" the semen of others.


    So why don't we inadvertently scoop out our own seed? For one thing, most of us stop thrusting soon after, if not immediately upon, climaxing. Another factor is the nature of semen itself, which coagulates into a viscous goop within seconds of ejaculation and remains this way before liquefying 15 minutes to a half hour later.

    It turns out that viscous semen is much more difficult to displace, and it may, in fact, bar the progress of another guy's sperm, much like the copulatory plugs seen in other animals.


    Women's privates, to be sure, have evolved their own clandestine adaptations, from the production of so-called hostile mucous to the ability to keep favored sperm alive for up to a week post-insemination.


    In light of all this, the private parts of both genders can seem less like agents of romance than the dueling technologies of Spy vs. Spy.

    Is there no hope, then, for True Love? Of course there is, says Buss, who suggests a guy's greatest adaptation of all may be his capacity to give love and receive love in return. “One of the best predictors of female infidelity is the male’s lack of emotional closeness,” he says. “Keep your woman emotionally satisfied and fulfill her desires.”


    If you don't try your best here, who can blame her when she begins the search for a guy who will?


    *
    Tiger's confession today left me very moved; I am sniveling sucker for these kind's of public displays of remorse and beseeching of absolution, if not now, then sometime in the indefinite future, oh please, just don't rule it out entirely, I beg you, please don't say no, never, the night bell rung in error in the night can never be undone! Not that!

    How can we not identify with his sufferings! How not find ourselves stretching every elastic fiber of imagination in an effort to share his horror at sudden excommunication from the jolly throngs of aspirants!

    But there is a way of un-ringing the bell, there is a way to find redemption: an ancient religion with a modern twist, suggested by none other than Secular Jewish Humanist Scholar, Eye Doctor, and Swimmer Extraordinaire, Dr. Dan Nadler.




    Updated February 20th, 2010 at 11:06 AM by jim thornton

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