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  1. 11-03-09

    by , November 4th, 2009 at 12:17 AM (Swim like an Orca, but faster !)
    11-01-09 Swimstitute SCM Solo w/o
    11-02-09 Gym. Increased reps to 3x20, except for free weights. Assisted Pull-ups and Dips is now 60 lbs, pull ups increased to 3. I started playing basketball as a intermission.
    11-03-09 Aquasol @ UMHS
    Warm 350 (Coach was rushing me)
    Drill Set
    1x200 Underwater flip-turns ( Swim fast as you pass under the flags, dive deep, go into a SDK do the flip turn at the wall underwater, SDK out under the flags, surface, you may now breathe.
    Main
    1x500 FR, 1x400IM :30 rest
    1x200 FR, 1x200IM :30 rest
    1x100FR, 1x100IM :30 rest
    1x50, 1x50IM :05 rest
    Kick
    10x50 K w/fins fast :50
    Drill again
    10x50 Underwater flip-turns Drills(did these on 1:15)During cool down (75)my turns felt effortless!
    3025 scy
    Maintained 5-7 SDK on every start, and 2 SDK's on every turn, (except for BR), even my coach has noticed it and she isn't getting on my case about taking 2 strokes without a breath off the turns.That is, in lieu of 2 strokes n/b, I'm doing 2 SDK's... I'mgetting more creative and added several new exercises in the gym which made me very sore today.
    Today's new to me drill for turns was sorely needed as I had a bad habit of doing one dolphin kick and involving my arms to assist in the turn. First I struggled with flipping completely underwater as I could not use those crutches anymore, then I just starting "balling up" and it became easier...with the lack of o2 factored in, I was motivated to get off the wall asap.
    Categories
    Swim Workouts
  2. Easy swim

    by , November 3rd, 2009 at 08:50 PM (Elise's Fitness Fun)
    Had a history test today in a class I'm taking to broaden my potential teaching areas. Don't know what took more out of me, running the 5k over the weekend or writing about Andrew Jackson, the Missouri Compromise of 1820, slavery, John C. Calhoun, nullification, the Nat Turner rebellion, abolitionist petitions, broadening of the electorate, the National Bank, and the Southern economy.

    Anyway, got in a very light swim today. Pool was 85 and I was dead. Still, I guess a little something is better than nothing.

    Warm-up: 9 x 50 drill on 15 seconds rest

    10 x 100 on 1:45 - alternated 100 free, 100 back on first 5, and then did dolphin kick with board and no fins on last 5

    Cool-down: 2 x 75 easy free

    Updated November 3rd, 2009 at 09:23 PM by elise526

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  3. Core + Swim, Tuesday, Nov. 3

    by , November 3rd, 2009 at 05:15 PM (The FAF AFAP Digest)
    Core/Dryland:

    Played with my new power wheel today!

    power wheel roll outs on knees, 1 x 25, 2 x 15
    power wheel roll outs from pike, 2 x 10*
    power wheel crawls, just a few forward and back, seemed somewhat hard on shoulders
    power wheel pikes, 1 x 15, 2 x 10**

    3 x (25 long arm crunches + 25 bicycles + 25 dead bugs + 25 prone scapular scrunches + 25 butt kicker plyo)

    jumping jills, 3 x 50
    snowboarders, 3 x 10

    * The roll outs from a pike are much harder than from the knees and likely stress the shoulder more.

    ** I was showing off my power wheel to my son (who finally arose from the couch after a few days of piggy flu). He said (with bravado, though jokingly) "move over weak woman and let a real man show you how it's done." Then he promptly lost his balance on the pikes and couldn't do very many on his first try. lol. I think this exercise is the best one for the core from what I could tell. But I need to try the crawling some more.

    Videos for the power wheel exercises and other bodyweight exercises can be found at: http://www.monkeybargym.com/exercise-videos.html. This site looks somewhat like Cross Fit without the weights.


    Swim/SCY Solo:

    Used a workout super evilstroke sprinter Jim Corbeau was kind enough to send me. I made minor modifications.

    Warm up:

    700 variety swim, kick, drill

    10 x 25 twirling 4 point shooters

    Sprint Set:

    3 x through:

    4 x 75 backstroke w/ 10 SDKs @ 70% @ 1:30
    4 x 50 stroke w/fins @ 90% @ 1:30
    1 x 100 EZ @ 1:30

    I did the first set backstroke and held about 26.5-ish on the 50s.
    I did the second set evil b/c my legs were getting tired from the last few days of beating up on them and went 33s.
    I did the third set backstroke and held 25.5-26 ish, but missed the wall on the last 50

    Vertical Kicking:

    5 x vertical kicking, done as:

    1:00 vertical kicking with hands at shoulders + 15 seconds with arms in streamline + 15 pullouts + 15 seconds rest

    150 EZ

    Total: 3000

    150 EZ


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

    When I made my internet purchases the other day, I also ordered a sample of PureSport workout and recovery drink to try it out. Just finished off my endurox. I also had ordered a new Finis Shooter monofin. I had the longer Trainer monofin, and really disliked it b/c it didn't seem to work the core and glutes as much -- instead putting strain on the lower back.

    I went to vote today. Hubby is out of town and did not get an absentee ballot. So, for once, he didn't cancel out my vote.

    HIIT:

    This article suggests that HIIT, not low or moderate interval training, significantly reduces the risk of heart disease.

    High-Intensity Interval Training to Maximize Cardiac Benefits of Exercise Training?
    Wisløff, Ulrik; Ellingsen, Øyvind; Kemi, Ole J.
    Abstract:

    We hypothesized that high-intensity aerobic interval training results in a greater beneficial adaptation of the heart compared with that observed after low-to-moderate exercise intensity. This is supported by recent epidemiological, experimental, and clinical studies. Cellular and molecular mechanisms of myocardial adaptation to exercise training are discussed in this review.

    Updated November 3rd, 2009 at 06:02 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. I hate breath control sets!!!

    by , November 3rd, 2009 at 04:48 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 11/3/09

    SCY, solo

    300 swim mix strokes
    (did 100 free/100 back/50 breast/50 fly)

    3 x 100 kick w/board w/5 sec. rest
    (coming in between 1:55-2:00 on these)

    swim 2 sets of 3 x 75 free on 1:15: descend 1-3
    (Round 1 went 1:02->:56; round 2 went 1:05->:55)

    pull 6 x 150 free on 2:30:
    #1-2 breathe every 3
    #3 and 4 breathe 3/5/3 by 50
    #5 and 6 breathe every 5
    (did these all around 2:05, had no problems with the breathing pattern here)

    swim 12 x 25 fast choice on :40 with 1 min. rest after #4 and #8
    {did 2x (2 fly-2 back-2 free)
    fly around :17, back around :18, free around 15}

    swim 4 x 150 free on 2:30: breathe 3/5/3 by 50; descend 1-4
    (couldn't hold the breathing pattern after the first one swam the rest on B3)

    swim 4 x 25 FAST choice on :45
    (IM order times about like above set of 25's)

    swim down 100
    --

    Total: 3050 yards

    And while perusing the Preliminary Top Ten List look what I found:

    800 Freestyle Relay LCM Mixed 120-159 (2009)
    -----------------------------
    10 ABM Illinois 11:17.15
    ------------------------------
    Floyd M Fisk (57)
    Martha Cammarata (27)
    Ken Carlson (35)
    Carrie A Colburn (35)
    ------------------------------
    HOW COOL IS THIS!!! MY FIRST EVER!

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    Uncategorized
  5. Monday Nov 2nd and Tuesday Nov 3rd

    I did not forget to blog last week. I spent the week in bed. Unfortunately it was due to illness. The only full day I worked was Monday. I finally got a stronger antibiotic and a decongestant/anti-histamine.

    I was dead on Monday. First time back in the water in over a week ... I only did 1200 none of it hard.

    Today I was late ... I'm working on that.

    400 swim mix in drill
    4 x 100 kick

    Main Set:
    6 x 150 (choice of paddles, pull or swim)
    I did 2 with paddles and the last 4 without
    There was a breathing pattern but I covet my air and opted to stick mostly with every 3 and work the walls.

    12 x 25 sprint on :40
    Did them all free held 15s

    4 x 150 descend


    Feeling better. I have to coach tonight so I am going to try and get some sort of dryland in. I might try running or elliptical. I might just opt to weights and stretching. Depends on how I feel and when I get to the gym.
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  6. Sarasota Y Sharks Masters 5:30 Workout -11/04/09 -SCY

    by , November 3rd, 2009 at 04:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 --
    Swim it twice. Round 1 intervals left, round 2 right.

    2 X 100 kick 2:10
    6 X 50 kick 1:05

    1 X 100 stroke 2:00
    2 X 50 stroke 1:15
    Swim the set three times, breaking between rounds.
    IM'ers should do a round each of fly, back, breast.

    1 X 100 easy
    1 X 50 fast
    Choice.
    We'll swim it 4 times through.
    50's are @100% and off the blocks.
    No intervals, we'll go when ready.

    400 & 1500 swimmers: 14 X 50 1:00
    odd: easy, perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00

    3100Y/3800Y
    Categories
    Swim Workouts
  7. Red Letter Day...So far

    by , November 3rd, 2009 at 12:09 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I returned to the office of the beautiful blonde dermatologist sans merci and was escorted into her parlor by a brunette nurse. The nurse instructed me to remove my pants and underwear, the elastic in the latter of which she could not fail to see was exhausted. She gave me a paper drape with which to cover myself and then she briefly left the room, leaving my unguarded medical chart on the formica table.

    As soon as she was gone, I bounded over and looked at the results:

    Results negative for herpes simplex 1 and 2 and herpes zoster.

    Then the nurse reappeared, and I said, "So I don't have sexual leprosy?"

    And she said, "I don't know, I haven't looked at the test results yet. The doctor will be in to go over these in a minute."

    Despite this waffling, my heart was doing somersaults. The lesion was still idiopathic!

    The nurse snipped the stitch and pulled it out and left.

    A few minutes later, the beautiful blonde dermatologist knocked once and entered. Perhaps it is projection on my part, but she seemed to have found in the one week interlude a portion of merci for wretched minions like me.

    Wretched, albeit not incurably venereal, minions.

    She smiled and said the tests for herpes and shingles were negative.

    There is a certain obsessiveness in me that likes to narrow things down to the 10 to the minus 12th power of certainty.

    "So," I said, in hopes of clarification, "you are saying I don't have sexual leprosy?"

    She smiled again and said, "Leprosy was never one of the suspects." But then, perhaps having some familiarity with patients like me, she added, "You DON'T have sexual leprosy."

    So much for the swab test results.

    Unfortunately, however, the pathology lab results (cookie cutter biopsy) had not yet come back. The beautiful blonde dermatologist, who now seemed to kind of like me, promised to call my cell phone as soon as these did come in.

    I asked her if groin cancer had now emerged as the next likeliest suspect.

    "I don't think malignancy is very likely, given how suddenly the lesion appeared," she said. "Malignancies usually take a long time to develop."

    More likely agents, she thought, were some sort of fungus, bite, poison plant, or other cause of the inflammatory process. It could still theoretically be another form of bacteria, but that's unlikely given the fact that I already went through antibiotic treatment without benefits.

    I told her that the area, which is clearly healing, still itched like crazy. She asked if the steroid creme she gave me free samples of was helping. I told her I stopped using it because it didn't seem to be making any difference, and she replied that it can take up to a week for that to work. She recommended I resume auto-anointment (my phrase, not hers).

    She said whatever it was, it wasn't contagious anymore (if it had ever been), and that it was okay to resume swimming. I didn't have the heart to tell her that I had already done that.

    In any event, this whole episode has resulted in collateral damage of multiple stripes to the innocent. I will dedicate myself to making whatever amends are possible--and take the ongoing maddening itch in the spirit of much deserved punishment and penance for my sins.

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  8. Tue Nov 3rd, 2009

    by , November 3rd, 2009 at 11:02 AM (Ande's Swimming Blog)
    Tue Nov 3rd, 2009

    YESTERDAY 2009 LCM TOP 10 RANKINGS CAME OUT, THINGS TURNED OUT PRETTY WELL
    CONGRATS TO EVERYONE

    Next MEET:
    ADDED A NEW MEET TO MY SCM SEASON
    ADRIAN MONTOYA IN SAN ANTONIO, TX IS HOSTING THE
    University of the Incarnate Word (SCM) Masters Meet
    Saturday, November 21 & Sunday 22, 2009
    IT'S A GREAT POOL & I'M HAPPY TO SWIM IN IT, GIVE Y'ALL A LINK SOON AS I HAVE ONE


    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    30 Days till Long Beach

    WEIGHTS WORLD GYM
    LAT PRESS 8 X 40 8 X 45 8 X 50 6 X 55
    LAT PULL 8 X 165 6 X 205 4 X 215
    BENCH PRESS 8 X 135 6 X 185 3 X 205
    LEG PRESS 8 X 230 8 X 320 8 X 410

    FOUR OR MORE SDKs off EVERY wall

    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool north end
    Swam with TODD, AMY & MIKE
    BESIDE TYLER JON , NED MARCIO PAUL & LARRY


    WORE briefs

    warm up
    3 ROUNDS OF 150 FR 50 K 100 IM DR

    MAIN SET

    [B]Assigned: 4 rounds (ONE EACH STROKE) of
    100 K,
    100 DR,
    8 X 25 ON 35 ODDS FAST EVENS EASY
    200 FR PULL

    DID 3 ROUNDS & INSTEAD OF THE 200 PULL I DID 4 X 25 FR

    IN ROUND 2
    WE WENT OVER TO DIVING WELL AND DID ROPES, WHICH IS SWIMMING WITH A BELT ATTACHED TO A ROPE THROUGH PULLEYS THAT LIFT A WEIGHT, WE DID

    4 X 100 DONE 25 STRONG, 25 EASY REST 30

    4 X 50 DONE 25 STRONG 25 EASY REST 30 BETWEEN EACH

    GOT OUT AROUND 6:45
    THOUGHT ABOUT DOING SOMETHING FAST BUT DECIDED NOT TO
  9. Sore after this one

    by , November 3rd, 2009 at 07:14 AM (Mixing it up this year)
    Felt good so decided to do some stroke work today.

    10x100@2:00 Free 1/2pull 1/2kick

    20x25@:30 Fly w/fins & paddles - get the paddles out correctly
    20x25@:30 Back w/paddles - keep it strong
    20x25@:30 Breast - make them
    20x25@:30 Free w/6 beat kick

    200 warm down

    Total 3200 yards
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  10. Measure For Measure

    by , November 2nd, 2009 at 11:03 PM (Meet Director's Path to Tranquility)
    "Never measure the height of a mountain until you have reached the top"
    -Dag Hammarskjold
    The second step in getting the meet off the ground this year was to submit our application to the LMSC for a sanction. In the first year, the George Washington Rec Center pool needed to be measured to verify the length, since to our knowledge, there were no USA measurements on file. Some pools have USA Swimming measurements on file, making this step unnecessary. The LMSC loaned a long tape to us for the purpose. There were no real instructions on how to do this as I recall, except that the length of each lane needed to be recorded, gutter to gutter at the water surface.

    Oh, what a pain. During our measurement, the tape was consistently pulled tight for a measurement and out of someone's hands. Then, we stretched it across a few floating kickboards. Several people would need to hold the kickboards in one place ot keep them and the tape from floating out of line.

    Of course we were getting a longer measurement than the pool actually was, with the sagging between boards. So, we started with the kickboards lined up, then gradually took them away to get a tight level tape and took the readings. What surprised me was the fact the at the measurements varied by an inch or more from lane to lane. All lanes measured out a bit longer than the 75 feet requirement, but a few by only a couple of Michael Phelps butterfly finishes.

    We only measured lanes #2-7 that we planned to use in the meet. Information was submitted to the LMSC, and the pool's measurement record was accepted into the file. If we wanted to use lane 1 in the future, we would need to measure that lane I assume, and revise our pool measurement record. Measure all lanes in the pool, even if there is no plan on using them in competition, allowing their possible use in the future. This year, when we submitted our sanction request, we only noted that the pool was measured in the past and the results were on file.

    In the first meet, we copied the sanction language exactly as the USMS Rule Book stated. However, the LMSC sanction chairperson had other ideas. She wrote back that she wanted it stated a little bit differently. I guess it was personal preference. We have used her language in all meet entries since.

    BOOK OF WISDOM
    • Plan on lots of time to measure a pool using a tape, and have floating kickboards ready.
    • Measure all lanes in a pool, even if you do not plan on using them in competition.

    Updated November 10th, 2009 at 07:02 AM by Rnovitske

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  11. Set for the New Season

    Well, I've wasted no time renewing my USMS registration for 2010. I renewed online first thing yesterday morning, along with a slight change in my status. I am no longer unattached; I am now a proud member of the Metro Masters Swim Club. Actually, this is an umbrella club, with a bunch of workout groups -- but I'm not a member of any of the workout groups. So I guess I'm still kinda, sorta "unattached," even if my membership card doesn't say so, and I'm still working out on my own.

    Ironically, there's a masters team at my pool, with coaches and workouts. But their workout schedule, doesn't match mine -- I don't see any point to joining them if I'll be walking into the wokouts in the middle. Now my workouts begin when I get there and end when I leave. Of course, it also means I'm still my own coach, but I'm pretty much uncoachable anyway -- I frustrate myself, so I can only imagine how a real coach would react. Besides, what other coach would put up someone as lazy as me .

    Anyway, right after I renewed my membership, I entered my first meet as member of Metro (also online). Yes, I entered the Colonies Zone SCM Championship. It's only a half hour subway ride from my home, so there's really no excuse for me not to enter. (I'll have the November 21st meet as practice.)
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  12. Drylands + TTs, Mon., Nov. 2

    by , November 2nd, 2009 at 09:26 PM (The FAF AFAP Digest)
    Drylands:

    With all the kids home today, I was lucky to eek out an hour at the gym. Forgot my gloves again. Damn. Legs are sore tonight.

    10 minute warm up on bike

    bicycles, 1 x 100
    broomstick twists, 1 x 25
    hanging knee tucks, 2 x 20
    side bends w/45 lb bar, 2 x 15
    dead bugs on bosu, 2 x 25
    romanian crunches, 2 x 25

    overhead squats w/45 lb bar, 1 x 15
    (felt a twinge in the right quad starting a second set -- probably from the plyos -- so stopped)
    kneeling cable crunch, 80 x 1 x 10, 85 x 2 x 10
    seated narrow grip row, 110 x 2 x 8
    pec fly, 100 x 2 x 10

    rock star jumps, 2 x 10
    triple box bunny hops, 1 x 15
    lateral box hops over bench w/hands on middle of bench, 3 x 25
    med ball start plyos w/2 6 lb med balls, 1 x 10
    twisting med ball slam, 3 x 15

    prone scapular scrunches, 2 x 25
    scapular wall slides, 2 x 25

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

    LCM Prelim Top Ten

    Had a bit of a panic attack when I looked at the prelim TT list today and saw that my 200 back and 100 fly from USA meets were omitted. My times going AWOL has been a friggin epidemic this last year ... I sent emails to the ABM coach, the IL TT chair and Mary Beth Windrath. The TT recorder just screwed up (admittedly) and failed to submit them. He is submitting corrections. (I know it's a tough thankless job, but this would never have happened with Jeff Roddin in charge.) And I sent the results links to MBW. So hopefully, they will be included in the final results. Those are my two hardest LC events, for god's sake! And I was without my trusty B70 for the 200 back and debuting this event in front of the kids!

    Here's a comparison of 2008 and 2009 times and rankings (assuming corrections are made):

    2008:

    50 back, 3rd, 33.44
    100 back, 3rd, 1:13.48
    50 fly, 4th, 31.13
    100 fly, 8th, 1:14.46
    50 free, 6th, 29.39

    2009:

    50 back, 1st, 31.99
    100 back, 4th, 1:14.62
    200 back, 8th, 2:47.34
    50 fly, 3rd, 29.74
    100 fly, 5th, 1:12.52
    50 free, 4th, 28.51

    I was super thrilled to get my first individual AA ranking. I'm hopeful that time will hold up in the FINA rankings.

    Also very happy on the LCM relay front! Our fast chicks' 200 free relay from Indy was AA. My my one and only relay with dearest Jimby -- 200-239 mixed 200 free relay-- was #2! And my 200-239 mixed 200 medley relay was 4th. My relay mates rock!

    On the whole, I improved almost across the board. Straight up B70 comparisons, except for the Jaked in the 50 fly this year. (My other Jaked swims were slower than my B70 swims. I think the suit is cursed or a fake. lol) The only event that was a disappointment was my 100 back from Nats where I had the double calf cramps on the start. Still very very pleased! The drops in the 50s seem very significant to me.

    Random thought:

    It crossed my mind today that, if I change my training away from the heavier weights in Dec. as I planned, I won't have a good "apples to apples" basis for comparison of my times from this year (tech suit clad) to next year (practically nekked).

    Updated November 2nd, 2009 at 10:20 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  13. Run in the fall sun

    by , November 2nd, 2009 at 08:55 PM (Elise's Fitness Fun)
    Enjoyed a 4.5 mile easy road run around lunch today. A beautiful fall day with lots of colors. Temp was in mid-sixties. It doesn't get much better than this. Really feel blessed I live in the country as I saw more horses on my road run than cars. Did the run in about 45:39 with average HR of 150.

    Have been mulling over the run/swim balance idea the last couple of days. Things are looking iffy for the swim meet on the December 5 in Atlanta. Have lots going on early the next week that I have to prepare for, so don't know if I can spare 8 or 9 hours on Saturday (5 hours of driving and the meet itself). Also hate to confess that I'm not a big fan of SCM. Haven't done a SCM meet in 13 years for this reason.

    The weather for the rest of the month is supposed to be pretty decent, so I may keep up the regular running for at least another month. Probably not a bad thing since my son keeps giving me his Halloween candy and Thanksgiving will soon be upon us.

    So, until December, the plan is to swim 2 or 3 times a week, lift once, and run 3 or 4 times a week.
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  14. Sarasota Y Sharks Masters 5:30 Workout -11/03/09 -SCY

    by , November 2nd, 2009 at 04:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    2 X 200 3:20
    2 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30

    3 X 100 kick 2:10
    8 X 25 kick*fast,no board* :40

    5 X 100 free 1:40
    1&2 are negative split. Descend 3-4-5 to fast.

    1 X 125 easy
    1 X 100 fast
    1 X 100 easy
    1 X 75 fast
    1 X 125 easy
    1 X 50 fast
    1 X 75 easy
    All fast swims are from the blocks.
    Choice. No intervals, we'll go on coach.

    WARM DOWN: 4 X 50 easy 1:00

    3050Y
    Categories
    Swim Workouts
  15. Monday, 11/2/09

    by , November 2nd, 2009 at 11:45 AM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    200 swim free
    200 kick on back alt flutter/dolphin by 50
    200 IM drill
    200 pull choice
    200 swim back

    swim 6 x 50 back on :55 build
    (ave :40)

    swim 4 x 150 free on 2:15: make interval and descend 1-4
    (went 2:10->2:05)

    kick 6 x 100 2:00, fins ok, make interval
    (used zoomers ave 1:30)

    swim 8 x 50 on 1:00, #3 and 6 fast - all choice, float the last two
    fast ones: back-:37 and fly-37

    100 easy
    --
    Total: 3000 yards
    Categories
    Uncategorized
  16. Mon Nov 2nd, 2009

    by , November 2nd, 2009 at 10:43 AM (Ande's Swimming Blog)
    Mon Nov 2nd, 2009

    FOUR OR MORE SDKs off EVERY wall

    Next MEET: 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    31 Days till Long Beach


    TODAYS SWIM PRACTICE

    SCY no blocks
    5:30 - 6:35
    whitney coached
    UT Swim Center main pool north end
    Swam with mike & nate
    beside todd & tyler

    WORE briefs

    warm up
    200 fr
    175 k
    150 fr
    125 k
    100 fr
    075 k
    050 fr
    025 k

    MAIN SET

    Assigned: 4 rounds of (25, 50, 75 100, 100, 75, 50, 25) on 17.5 per 25
    Did 4 rounds of
    25,
    50,
    25, skip 50,
    50 fr, skip 50, held 29 - 30
    50 fr, skip 50, held 29 - 30
    25, skip 50,
    50,
    25


    8 x 25 on 40
    odds: no breath SDK
    evens: no breath 6 SDKs then swim free

    50 easy
    Categories
    Swim Workouts
  17. The day after...

    by , November 2nd, 2009 at 07:22 AM (Mixing it up this year)
    I intended to do an easy day today so I decided to work on the legs and abs. Then threw in some speed work. Not really a recovery day.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd FAST
    500 Fly kick on back w/fins every 3rd FAST
    10x50@1:00 Free w/fins build to all out last 3rd held 37's
    200 Breast kick
    300 Free as 50drill/50swim

    Total 3000 yards
    Categories
    Uncategorized
  18. Last day of the meet

    by , November 1st, 2009 at 08:22 PM (Mixing it up this year)
    After the 1500 Free on Friday, 5 events and 2 relays on Saturday and now 5 events and 1 really today, I AM TIRED!

    Today I started today off with the 50 Free in a 32.42 which is only .3 seconds off my best and with a missed turn that must be were I lost it.

    The 200 Back was my focus for today, I was trying to break 3:00 but it was not to be, did do a PB by 2 seconds but 3:02.84 was not what I wanted. As I have said before I will take a PB were ever I can get it.

    Yet another PB for the 100 Free in 1:11.84, once again issues with the far wall seemed to plague my sprints. One end I jammed and the other end I am not close enough for a good push off. I guess since I am not used to 25 meter pools that could be the reason.

    As I am huffing and puffing I am getting ready for yet another PB in the 50 Back in 42.26.

    Next up was the Womens 200 Medley Relay in which I was doing the 50 Back and can you say yet another PB in 42.00.

    The final swim of the day was the 400 Free, I have to say I just ran out of steam on this one. 5:40.00 which is off by 8 seconds but at this point I think this was more of a painful warm down.

    Total yards today 2500.
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  19. Jury Deliberations

    by , November 1st, 2009 at 06:58 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Last week, inspired by Leslie's relentless evangelism for weight training, I began my first tentative steps at countering the considerable sarcopenia of aging that has made me something of a pariah in my nursing home.

    We shall see if this form of exercise eventually makes the attendants less resentful of my frailties.

    I also Googled "advice on swimming with X" wherein X was a long list of possible bubo diagnoses (scabies, shingles, tertiary syphilis, molluscum contagiosum, punishment by God, hysterical pregnancy, character defect, brown recluse infestation, MRSA, groin flu, etc.) If the first medical site Google referred me to said to NOT swim with X, I would check for a second opinion at the next referred site. Then a third, fourth, and in a few cases fifth site.

    Eventually, I found some doctor, somewhere, or at least a homeopathic herbal snake oil sales person, to say that, yes, indeed, it was perfectly safe to swim with X.

    I should add that never once did I have to go to an entirely new page of referred sites before finding a satisfactorily contrarian expert to sanction my return to the water.

    Anyhow, bolstered by science, I weight lifted at the Y then returned to the water on Friday and swam Bill's (as always) excellent practice. The main set here consisted of repeated 400 swim, 200 kick combos, wherein one of the 100s in each were sprints. Total with warm up and cool down was 2800.

    Yesterday, I swam another 2800 on my own--a nicely meditative nonstop set where you take a kickboard and pull buoy and just go 25 by 25, alternating kick, swim, pull, the right implement always awaiting you when its turn comes, for about 50 minutes or so.

    Quick aside on weight lifting. I'd learned from a brutally painful example in my youth to start off with fairly low weights and work your way up over the course of a week or two. Otherwise, you will find yourself unable to scratch your nose, the DOMS (delayed onset muscle soreness) will be so severe two days later. I'd been Nautilusing for about a week, and had stuck to the gradual increase plan--except for one machine. The reason I accidentally overdid it on this one was because it was new to my circuit, and I honestly didn't know how much was too much.

    The machine is that one that targets the abductor and adductor inner thigh muscles. Usually, you see women using this machine a lot, which seems to me to be primarily a super Kegal exerciser. A female friend at the Y today told me as much, confiding that the distaff nickname for this machine is "he loves me, he loves me not."

    Anyhow, with my new and apparently permanent lesion, I figured maybe it was time for me as well to tone up the musculature surrounding my still unclosed groin opening. This was a mistake.

    Today, 2 hours of tennis, more weightlifting, and now a very sore knee from one of the torture devices. I can already hear the snickers from my attendants at the nursing home, their eyeballs becoming stuck in the tops their orbital sockets.

    Bastards!

    In any event, regular readers of this vlog may have noticed that the past bit of time has had certain elements of stressfulness for your narrator. Today's drawing is my attempt to bring the inner synaptic world to life in visual form.

    Biopsy results: T minus 38 1/2 hours. Depending on the verdict, I will reveal the diagnosis either here--or behind the shuttered door of the confessional chamber.

    In terms of today's outsider art, I am aware there are certain deficiencies in my technique. However, there are also certain deficiencies in the medium in general, and these are not my fault. I am technologically unable to add an element that could really push this drawing over the edge for even the most picky of amateur art critics.

    If I could add one other sensory input to this proxy for my mental state, that other sensory input being the olfactory one, it would be one of those far northern flowers, which grow in the tundra where no bees fly, and thus must depend upon a different kind of insect for pollination, and thus have evolved the floral scent of rotting meat to bring in the fly swarms: this, then, would be the olfactory input I would chose--a field of these meat-scarlet flowers in full humid summer bloom.

    Breathe in deep with your mind's nose, I beseech you! And we shall await as one the biopsy results.


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  20. Sun Nov 1st, 2009

    by , November 1st, 2009 at 06:39 PM (Ande's Swimming Blog)
    Sun Nov 1st, 2009

    today todd & I alternated 100's pacing tyler "the miler" blessing on his 3000 postal

    FOUR OR MORE SDKs off EVERY wall

    Next MEET: 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    32 Days till Long Beach



    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Bridgett coached
    UT Swim Center main pool north end
    Swam with todd, tyler, amy, brandon, larry & erin

    WORE B70 legs

    warm up
    splashed around did
    200 & a few 50's

    MAIN SET
    Tyler swam a 3000 postal
    todd & I swam 100's beside him as his pace boats
    which pretty much worked out to be
    15 100's on 2:04 to 7
    holding 1:01's to 1:03's


    15 SDK fast for time
    from a roll start dive off the side (no blocks)
    forward dive rolled over & SDKed on my back
    todd timed
    went 5.91


    75 easy

    15 SDK fast for time
    from a flip turn start
    SDKed on my back
    todd timed
    went 7.17


    50 easy

    Lifted weights at world gym

    lat press 8 x 40 8 x 45 8 x 50 6 x 55
    lat pull 8 x 165 6 x 197 6 x 207
    bench press 8 x 135 6 x 185 3 x 205
    leg press 8 x 180 8 x 270 6 x 360
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