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  1. Wed Mar 23rd 2010

    by , March 25th, 2010 at 10:30 AM (Ande's Swimming Blog)
    Wed Mar 23rd 2010

    writing you from Orlando,


    meet this Fri in Orlando
    2010 Dixie Zone Championships
    Fri: 1,650
    Sat: 200 IM, 50 bk, 100 IM
    Sun: 400 IM, 100 bk, 200 bk

    MENS NCAA's begin on THU


    Today I did my swim work out at
    Disney's Typhoon Lagoon (TL)
    I coached

    TL is an awesome water park, they have the best wave pool I have ever been in
    Today I body surfed.

    I got in the TL wave pool, swam out to the rope which is as far as you can go, then I'd wait for a wave to come. They launch one every 90 seconds. When a wave launches you do a short sprint towards the shore,
    catch the wave and ride it to the red line which is a bout 150 feet feet. This regular body surfer joe told me I was supposed to stop at the red line, he said it was some sort of rule.
    I'd drop out of the wave by balling up then swim easy back out to the rope and catch the next one. It was fun dodging people

    TL does tidal waves from 10:00 to 11:30
    then rolling waves from 11:30 to noon
    then they alternated 30 min of tidal waves with 30 min of rolling waves

    Rolling waves are unsurfable so I'd get out, take a break, get some shade, text, get drinks and food

    the park opened at 10:00 and closed at 5:00
    I body surfed every tidal wave there was, had an absolute blast.

    Later I dropped by the YMCA and visited with Mel, his wife & daughter. I didn't swim with the team because I did plenty of swimming at TL. I wanna go back again today but I am so sun burned and know should rest up for the meet, plus NCAAs starts and I want to watch it.

    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl

    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

    Updated March 25th, 2010 at 10:53 AM by ande

    Swim Workouts
  2. Tue Mar 23rd 2010

    by , March 25th, 2010 at 10:06 AM (Ande's Swimming Blog)
    Mon Mar 22nd 2010

    writing you from Orlando,
    when I got into Orlando, around noon, I dropped my wife off at her conference then went over to the Orlando Pool, ends up the head coach is Mel Nash who coached A&M when I swam for UT he said practice was around 3:30 and I was welcome to swim with his team

    meet this Fri in Orlando
    2010 Dixie Zone Championships
    Fri: 1,650
    Sat: 200 IM, 50 bk, 100 IM
    Sun: 400 IM, 100 bk, 200 bk

    MENS NCAA's begin on THU


    YMCA scy, main pool, Blocks
    Mel Nash coached
    3:30 to 5:00

    warm up:
    20 min choice

    don't really remeber all the sets
    one was 8 x 200 IM on 3:10 but 25 fl, 50 bk, 50 br 75 fr

    i did around 2500 - 3k then got out and chatted with Mel till practice was over
    we talked mainly about swimming and music
    ends up his dau is a wonderful singer

    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl

    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

    by , March 25th, 2010 at 09:38 AM (Mixing it up this year)
    When I feel like opting for the geriatric pool you know it is cold. Good for the meet this weekend.

    5x200@3:30 Free
    500 kick w/fins alt 100 free/fly
    500 free kick w/snorkle & fins rotational kicking
    10x50 free from dive 20 yard sprints so so today
    3x100@1:30 Free w/paddles & bouy
    200 Free EASY

    Total 3000 yards
  4. 3/23/10 hour Swim

    by , March 24th, 2010 at 05:27 PM (The Labours of SwimStud)
    Well I got 2500 done in an hour today took lots of I don't leave myself low on gas for Friday. IT was something like this but I can't remember exactly after the 10 x 100.

    10 x 100 FR 2:00 Got into these and found my self naturally descending from 1:40 to 1:15. It felt good and right.
    4 times though
    50 FR K
    50 BR K
    50 FR P
    50 FR

    then 4 times though
    50 BR 1:30
    50 FR 1:30
    6 x 50 EZ 2 catch up. 2 side tap, 2 swim

  5. Wed., March 24

    by , March 24th, 2010 at 05:18 PM (The FAF AFAP Digest)

    Warm up:

    700 various

    Hypoxic Set:

    4 x (5 x 25 UW shooters) w/MF @ :30

    #1 = belly
    #2 = back
    #3 = right side
    #4 = right side
    #5 = twirling

    50 EZ

    Drill Set:

    I really meant this to be an easy speed swim set, but I had NO easy speed today. My body was in slow mo after it's pummeling at the gym yesterday. So I abandoned what I had planned and did the following in an attempt (perhaps in vain) to avoid garbage yards.

    2 x through:

    3 x 50 IM order, working turns, @ :50
    2 x 50 evil kick @ 1:00
    1 x 50 scull

    MF Aerobic Kick-Swim Set:

    Stole and modified a Patrick set from a couple days ago. I mistakenly added an extra round of 100s -- lol.

    100 kicks @ 1:15/ 50 evil cruise @ 1:00 (no pullouts, worked on head position and lunge)
    extra :15 seconds rest after the 100s

    (I really should have done the 100s on a 1:10 interval, but I was too tuckered out.)

    1 x 100 @ 1:15
    2 x 50 @ 1:00
    2 x 100 @ 1:15
    3 x 50 @ 1:00
    3 x 100 @ 1:15 (w/board)
    4 x 50 @ 1:00
    4 x 100 @ 1:15
    4 x 50 @ 1:00
    3 x 100 @ 1:15 (w/board)
    3 x 50 @ 1:00
    2 x 100 @ 1:15
    2 x 50 @ 1:00
    1 x 100 @ 1:15

    100 EZ

    Total: 4450



    Whoa! IN HTFU-ing yesteday, I did a number on my "itty bitty" "all girl" body. Was very sore, especially the upper body. It's so hard to do a quality swim in that condition. In any event, I toughed out this workout. Hopefully, it will have contributed incrementally to some aerobic improvement. I got a little carried away with the last set, which I didn't realize was 2500.

    Going to use the stick on the legs tonight. This is genius -- SwimmieAvsFan/Mollie brings the stick to meets. I will definitely do this at my next meet and give the calfs a "massage" between events. Feel like a bit of a bonehead that this did not previously occur to me.

    Trying to decide if I should do the April 10 meet. I dislike swimming completely beat up, and don't want to rest. It's also the same morning as a fun run my 9 year is doing. But I guess she could just have some daddy time ...

    USMS Mag:

    I haven't received my copy of Swimmer yet, but I see Jimi is in full on whine mode about his negative press from our "Both Sides of the Lane Line" articles. One day, he'll come over to the dark side. Being an "old man" doesn't seem very compelling.

    Core Stabilization Exercise:

    Mr. Fort gave me a new exercise from his trainer. Take 2 dumbbells, get in push up position, except have the DBs touching under your chest. Get in straight arm plank position. Then do a "row" to the chest with one DB. Repeat with the other one. While doing this, do not shift or transfer weight, but instead use your core. Sounds hard to me.

    WSJ Article on why core work works:


    I am (finally, in my typically uncoached and untrained state) going to see a trainer next week to get some further tips on core training and get trained on the TRX system. Mr. Fort was doing "suspended" planks last week with his feet in the TRX straps. He says it's harder, and that the trainer emphasized the benefits of TRX for swimming.


    Pre-workout formulas:

    Spring allergies hard to treat:

    Supplements don't help bone density:’s_bones.html

    Updated March 24th, 2010 at 10:28 PM by The Fortress

    Swim Workouts
  6. Hate Jim, Love Leslie

    by , March 24th, 2010 at 04:17 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    USMS members in good standing in 2009, who also had the good fortune to receive the November/December edition of Swimmer magazine, may recall the following "Both Sides of the Lane Line" *** for tat column penned by Leslie "the Fortress" Livingston and Dr. Jim "Fake Doctor" Thornton, MD (f), Ph.D. in exercise physiology (f), M.A. in journalism (r), fiction writing (r), zoology (r), and all around great guy (r).

    Note: Please do not strain your eyes trying to read the attached .jpg image! I subjected the thing to Optical Character Recognition and will paste the entire text in below.

    Now, take a second to familiarize yourselves with yesteryear's arguments before proceeding to the NEARLY UNBELIEVABLE LEVEL OF UNDESERVED HATE MAIL ONE OF US JUST RECEIVED IN THE MOST RECENT ISSUE OF SWIMMER'S LETTERS TO THE EDITOR SECTION!

    As promised, here is the text of the above in a more readable format:

    Leslie Livingston, 48, is a lawyer and mother of three.

    She has numerous USMS and FINA Top 10 rankings and recently set a NR in the 50 back. She is a member Patriot Masters in Fairfax, Va.


    I’m 48 and getting faster. Eschewing conventional wisdom that swimming faster requires more pool time, I've embarked on an intense strength-training regimen. This regimen has ed to increased propulsive force in the water and significant time drops. None of this is terribly surprising. Lifting creates explosive power, increases sprint speed and improves muscular endurance. It can also improve agility, stability and balance. Lifting, in effect, produces "free speed" — you apply the same swimming technique with stronger muscles, generating faster times. Free speed can't be achieved by swimming alone because swimming simply does not provide sufficient resistance
    Weight lifting is perfect cross training for Masters swimmers. Performing several compound functional lifts for the upper and lower body two to three times per week will suffice. Studies confirm that lifting has an immediate impact for relatively untrained under trained athletes or those who have reached plateaus. These studies are much more probative for Masters swimmers than the short-lived Costill study of elite swimmers that Mr. Thornton is wont to cite.

    Unlike aerobic conditioning, strength does not desert us if work or life temporarily thwarts our quest for endorphins. And, unlike swimming alone, lifting combats the aging process by reversing or stymieing the body's natural loss of bone and muscle mass. This should improve flagging times or training slumps. In sum, all swimmers should exploit this powerful potential for improvement. As a former skeptic, I acknowledge that it's easy to avoid the weight room. But, if speed and health are your goal, why wait?

    Jim Thornton has 30 individual Top 10 times— "a dozen less than the lovely Leslie, but at least I can still beat my age in the 100 freestyle, and she can't."

    BY JIM

    I don't like weight lifting. Why pick up something when you don't have to, only to put it down again?

    Maybe I'd think differently if dumbbells actually improved swimming performance. Clearly, many muscle-headed Masters and Olympians alike long ago accepted this myth as gospel. Free weights, Nautilus machines, Pilates with Swiss balls, the whole shooting match of self-torture: The buff have snookered themselves into believing these are critical to speed in the water.

    I don't believe it because science doesn't support it, a conclusion reached by legendary exercise physiologist and Masters swimmer, David Costill, Ph.D., emeritus professor from Ball State University. "General weight lifting probably has no carry-over to swimming performance," Dr. Costill told me recently. "There's never been a study that supports a benefit, though there have been studies that show it doesn't help."

    Still skeptical? Check Medline for additional citations.

    As for diehard iron-pumpers who prefer anecdotal evidence to well-designed studies, let me conclude with anecdotal proof of my own.

    At LCM nationals in Indy last August, the charming speed demon/debater/ignoramus, Leslie Livingston, swam the 50M butterfly in a PR of 29.74. My own time: 29.55— two-tenths of a second faster, I think we can all agree, is a pretty decisive beat-down.

    Leslie will no doubt argue it's only because I'm 6' 1" and, well, male; whereas she is 5' 4" and all girl. Nonsense! I reply. No need to evoke sexism or heightism here. I triumphed for one simple reason: She lifts weights, and I don't.

    __________________________________________________ ___

    Alrighty then! Here now is the reaction to our respective views, reaction that just hit this month's sizzling edition of Swimmer. Again, no eye straining please! I will reprint the letters' text (with names left out) to show you how three things in our sport are now incontrovertible:

    1. Leslie good, Jim bad

    2. It is not just Tea Baggers who are easily hoodwinked and unable to understand even the slightest of ironic tones! It appears that more than a few of our swimming ranks suffer "wet brain" syndrome, as well.

    3. I do agree with the very final letter about who should be named Time Magazine's Athlete of the Year. I had to read the final paragraph several times to convince myself it was not just some glitch in the OCR software that came bundled with my Brother ALL-in-One printer-copier-fax-scanner-and-time-to-change-my-Depends-diaper-reminding Device!

    Thanks, whoever you are, for the vote of confidence!

    Weighing In

    Usually, I like SWIMMER and look forward to reading it. But, seriously Jim Thornton's article in "Both Sides of the Lane Line" was not only un-progressive, but 110 percent naive. I suggest running an article next month on Dara Torres's strength routine. Do you think Jim Thornton would want to pony up his un-weight-trained body and go up against Dara? Looking forward to something a little less antiquated in Both Sides of the Lane Line.


    I found it ironic that your policy "SWIMMER will not accept submissions that include inappropriate language or constitute personal attacks" was listed in "Both Sides of the Lane Line," and "No Weigh," by Jim Thornton, in which he writes "At the LCM nationals in Indy last August, the charming speed demon/debater/ignoramus, Leslie Livingston ..." was an example of a (failure at being humorous?) personal attack (ignoramus) on Leslie Livingston. I enjoy your magazine.

    Keep the beautiful glossy covers, as I display them at work, to catch the eye of coworkers who pick it up. Thanks.


    I enjoyed the "No Weigh" half of Both Sides of the Lane Line in your November-December issue by Jim Thornton, ostensibly rebutting Leslie Livingston's cogent arguments in favor of focused weight training for swimmers. Its tongue-in-cheek (fin-in-mouth?) flavor provided just the right amount of cleverly disguised but strong support for Leslie's argument, while purporting to argue the opposite - a wonderful Dickensian touch! I particularly liked his "I think we can all agree..." challenge that 0.2 seconds better in the 50M fly is a "decisive beat-down" for weight training. Imagine the scene: big strong man (6'1" male) and little bitty lady (5'4" and "all girl," in Thornton's words) on the starting blocks (you can guess who is stretching and preening). The gun goes off, it's over in a flash, and look! The big strong man only beats the little bitty lady by 0.2 seconds (0.7% of elapsed time)! I'm starting to up my weight training right now - well actually, right after Thanksgiving...


    I was hoping to clarify a point made by Jim Thornton in his article "No Weigh!" The comment made about "general weight lifting probably has no carry over to swimming performance" is likely true to a point. General weight training typically involves a circuit of weight machines that in essence were designed for form, not function. A standard circuit workout will isolate a muscle group and make it bigger and/or stronger. These machines are not necessarily going to improve function because the motion of the exercise does not actually replicate any real life activity ... or in this case, swimming movement.

    More importantly, Mr. Thornton failed to mention that there was a second group involved in that particular study. The second group involved in the study performed only two exercises: pull-ups and dips using the weight-assisted dip and pull-up machine. These exercises more closely replicate actions used in the swimming movement.

    Here are the findings: "However, the weight-assisted dip and pull-up swimmers fared slightly better, compared to the traditional strength trainers. For one thing, they improved their 22.9 metre front crawl sprint time by .3 seconds, from 11.2 to 10.9 seconds, while the traditional people failed to improve."


    Joe Nagi (Masters swimmer of English Channel success) once asked me if he should lift weights. He knew the answer when I asked him a few questions:

    "Can an old man (or woman) be in as good of shape as a young man?"

    "Yes," he said.

    "Can an old man have as good of technique?" "Yes," he said.

    "So what is the difference between an old man and a young man?"

    "Strength," he said.

    Why not answer the question about weight training once and for all. Leslie trains with weights throughout the year. Jim only swims At the 2010 LCM Nationals, they go head to head in the 50M fly. Who knows, maybe Dr. Costill can add the results to his study.

    People should do Medline or Pubmed (the free version) searches when they have questions about exercise or health. They will find there is scientific evidence that weight training improves swimming speed. In 2007, Girold and friends showed a positive effect of 12 weeks of weight training, swimming and running on swimming speed compared to controls who biked (to keep the dry land training time equal), swam and ran.

    In 1993, Tanaka, Costill and friends showed no positive effect on swimming speed compared to controls, but only had the swimmers lift for eight weeks. The evidence I've seen is mixed but implies that weight training needs to be done for longer than eight weeks if it is going to have a transferable effect. Anybody can find full citations and summaries of the articles referred to by going to pubmed/ and searching on the author names I provide and the word "swimming."


    Tiger vs. Val vs. Jim

    I was surprised to see that Tiger Woods was named TIME magazine's Athlete of the Decade. Wouldn't it be nice if one of our outstanding Masters swimmers was so named. I would choose Laura Val. She has set U.S. and world records for the last decade. Best of all she is a nice person, and is true to herself and family.

    Even better, what about making Jim Thornton Athlete of the Decade? He is not the nicest person in the world but a demonstrably less dedicated philander than Tiger, and he can beat Laura Val every once in a blue moon in certain events. Plus, like Tiger, he has the advantage of being male!

  7. Wednesday, 3/24/10

    by , March 24th, 2010 at 03:02 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim free
    (16 spl @4:35)
    200 kick free w/board
    (3:42 this is 15+ sec faster than I've been doing recently)
    100 free fist drill
    (18 spl, 1:35)
    200 swim back
    (15-16 spl @3:10)
    100 kick back w/streamline (work on SDK)
    (6 sdk @ 1:56)
    50 back fist drill
    (17-18 spl)

    swim 5 x 50 build on 1:00: odds free, evens back
    (free 37± and 16 spl, back 39± and 16 spl)
    50 easy on 1:30

    8 x 25 drill on 45:
    #1 right arm single arm fly
    #2 left arm single arm fly
    #3 triple kick fly, work on keeping the kick small and not bending your knees much
    #4 swim fly smooth, work on the kick as above
    #5-6 backstroke w/fist
    #7 back: 6 kicks/3 strokes/6 kicks
    #8 free w/fist
    50 easy on 1:30

    swim 5 x 50 build on 1:00: odds free, evens 25 free/25 fly
    (free like above, free/fly at 38)
    50 easy on 1:30

    swim 6 x 100 on 1:45: odds free, evens back;
    (held spl at 16 on free, 15-16 on back. free went 1:17-1:22-1:21, back went 1:25-1:27-1:23)

    swim down 200

    Total: 2600 yards
  8. Sarasota Y Sharks Masters 5:30 Workout -03/25/10

    by , March 24th, 2010 at 02:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Y Nationals start three weeks from today.


    WARM UP:
    1 X 250 3:45
    1 X 150 2:15
    1 X 100 1:30
    Twice through.

    8 X 100 free 1:45
    Swim all at 80-90%, #8 @ 100%

    2 X 100 2:00
    swim down pace

    3 X 100 kick 2:15
    4 X 50 kick 1:00

    8 X 50 1:15
    Swim @80-90%
    IM'ers: 2 of each

    2 X 100 2:00
    swim down pace

    8 X 25
    odd: build to race finish
    even: from the blocks, breakout plus three sprint strokes

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. 3/24: sNot Bad

    I am recovering from Fort's cold, which is apparently contagious through the interwebs. Last Wednesday was the last time I was in the water.

    For anyone who missed it, it snowed in Dallas Saturday night. WTF Mate.

    Warm up
    - 300 swim
    - 300 kick with fins and board
    - 300 back
    - 3x100 IM no rest (300 straight)
    Main Set
    - 13x50 on :40 odds free, evens fast back
    -- got dinged for gliding into the wall on the free. Valid, ez doesn't mean bad habits.

    - 150 ez back
    - 200 fast free (2:13)
    - 200 back ez
    - 200 fast free (2:13)
    - 200 back ez
    Bonus Set

    - 4x150 free descend on 2:00 (didn't really descend, tired from the 200s)
    Warm Down
    - 200 back down, free back ez

    I wonder who else does the bonus sets.

    Those 200s free were great times for me. 2:15 is probably the fastest I had been with the new team. 2:10s were the fastest with the old team.

    The stroke feels really good and taking six weeks off because of the ribs was probably beneficial.

    Now, I really need some consistent practice time, but that sadly won't happen until this summer. Asia trips starts in 2 weeks!
  10. What a difference a day makes

    by , March 24th, 2010 at 08:39 AM (Mixing it up this year)
    Yesterday YUCK! Both in the water and out. Was up part of the night with indigestion and bad sinuses. Today YEAH! Much better all around. Again I did starts and this time I could judge how deep I was and when to start my pullout.

    10x100@1:45 Free every 3rd back
    500 Free kick w/fins every 3rd 25 fast
    10x50@:05R Back drills w/fins alot of one arm pull work
    10x50 from dive alternate free, back, fly sprint first 20 yards then easy free
    5x100@1:30 as 50 free/50 back w/paddles & bouy holding 1:25's
    5x100@:10R odds free evens back EASY

    Total 3500 yards
  11. Tuesday

    by , March 23rd, 2010 at 10:46 PM (Swimming, Life, and Other Stuff!)
    After school I decided to get a massage. There is a new business in the Indy/Carmel area called "Foot Finesse". (I know it sounds like a pedicure salon) I received 3 gift cards for 1 hour massages during Christmastime and this is the 2nd one I've had. The regular price for a 1 hour massage is $25.00! That is unbelievably cheap! Today I had a male masseuse; the massage was spectacular! I didn't talk to him beforehand; I'm guessing he didn't speak English. It didn't take him long to figure out my shoulders needed work, especially the left one! He relentlessly worked on my left wing. I think I'll be sore tomorrow but better off in the long run. I love a great bargain!

    Tonight's swim was with Nasti's! The workout was short and taper-like. We worked on starts toward the end. Our State tee-shirts arrived tonight! They are black with a bright yellow "nasti" looking shark on the front! I think I'll wear it to school tomorrow.
  12. Backstroke workout with some evil thrown in

    by , March 23rd, 2010 at 10:40 PM (Elise's Fitness Fun)
    Got in for part of the older kids' workout today. The coach really checked out my stroke and said that I was hardly kicking off the walls. Not good. She suspected I didn't do this at meets, but was in the habit at practice. Will have to get out of the habit, because in meets, we swim the way we practice.

    Warmed up with 4 x 50 fly kick on 1:00

    6 x 200 back on 3:00 - even 200s were with paddles

    4 x 125 back on 2:00

    4 x 125 I.M. on 2:15 - do 50 of your weakest stroke - mine is definitely breaststroke

    100 easy

    6 x 50 breast on 1:15

    8 x 50 back on 1:15 AFAP on first 25 and then easy coming back

    Coach suggested getting on side a little for dolphin kick coming off the wall. This feels kind of weird, but tried it. Kind of like my old tried and true dolphin on back.

    300 freestyle pull with paddles and pull buoy

    100 easy

    3600 SCY

    Kind of getting excited about swimming 200 back at Nationals. Coach thinks I'd do better at this distance than in the 50 because I tend to have a slower turnover.

    I've also been working on my entry on my backstroke. At the Auburn Swim Camp a few years ago, David Marsh and said that I had a tendency to overreach behind my head. Lately, when I've been swimming on my own, I've been getting the guards to watch my stroke and help me correct it. I feel like I'm making progress as I'm not running into the lane rope as much. Also, I feel like I am getting much better rotation.
  13. Tuesday swim and row

    I swam at my team’s workout this morning. The water was very hot (again!), so the workout featured lots of drills and big intervals. Here’s what we did:

    400 scy warmup

    12 x 25 @ :30: Odds FR, evens BK, both with extended UDK off wall

    Twice thru (1st time FR, 2nd time BR):
    4 x 50 K @ 1:10
    2 x 74 K/D/S @ 1:45
    4 x 50 Drill @ 1:00
    2 x 100 Swim @ 1:45, concentrating on DPS

    4 x 50 FR desc. @ 1:15
    4 x 50 BK desc. @ 1:10
    4 x 50 FR desc. @ 1:05
    4 x 50 BK desc. @ 1:00
    4 x 50 FR desc. @ :55

    200 warmdown

    Then this evening I went to the Y and did arm weights and rowing. Lots of people in my rowing class are doing the World Rowing Challenge , which is kind of like a month-long GTD competition for rowing clubs. Since these folks really wanted to maximize their meters, we did less of an interval workout than usual and more just straight rowing with a few time-based pickups. I managed a bit over 8000 meters (and also received a nifty card that will remember all my workouts and splits and total lifetime meters forever and ever after today, as long as I remember to insert it into my rowing machine’s monitor each time I row.)

    So between my 2 workouts today I got in a good mixture of different types of work. Tonight I should sleep well.
  14. Tuesday, 3/23/10

    by , March 23rd, 2010 at 05:43 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    500 swim free, hold SPL consistent
    (held it at 16 with and occasional 15)
    200 kick on back ±6 sdk off walls (time 4:05)
    200 pull back w/p&b
    (spl at 15-16)

    12 x 25 free drill on 30:
    1-2 fist drill
    2-4 6 kicks, 3 strokes, 6 kicks
    5-6 8-beat (kick as hard as you can) freestyle
    7-8 count strokes - (16)
    9-10 stroke count minus 1 (spl @15)
    11-12 choice (same as 9-10)

    kick 6 x 50 on 1:15 free (w/board, no fins) descend 1-3, 4-6
    (51-47-44 both times)

    4 x 300 w/30 sec. rest:
    (focus was on SPL)
    #1 free, hold stroke count (16 with occasional 15)
    #2 back, hold stroke count (16 with occasional 15)
    #3 alt. 50 free/50 back, hold stroke count and keep walls as long as possible
    ( 15 on free 16 on back)
    #4 choice, (went free-back-free by 100, SC at 15-16)

    go 4 x 25 on 45 (one of each) FAST
    (times are approx. glare on the clock made it hard to see: fly-16, back-18, breast<25, free-16)

    swim down 100
    Total: 2900 yards
  15. Vids + Sun-Tues., March 23

    by , March 23rd, 2010 at 05:23 PM (The FAF AFAP Digest)

    Hot Yoga, 90 minutes:

    Felt like a good stretch out after the meet.

    We had an exceedingly bossy instructor though. I don't mind being corrected on positions, etc. But I don't like being scolded if I move or whatnot. I am just not a still and soulful person. So at one point I told him that I view yoga purely as cross training and am not a perfectionist yogini or bikram addict. Shouldn't have picked on me after I had my suit stolen! (Which I am still sour about.)

    I got a horrible ab cramp during one of the postures. I'm sure it was due to dehydration from the coffee & wine during and post meet. They are sooo painful.



    Only had an hour to swim, so did some easy aerobic work and played with MF Dolphina.

    Warm up:

    700 various

    Main Sets:

    12 x 50 w/MF @ 1:00
    odds = evil
    evens = double shooter

    50 EZ

    CS Kick Mountain:

    dolphin kick w/board & MF

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 300 @ 4:30
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    50 EZ

    5 x 50 @ :50
    done as 25 easy speed fly + free

    My breakouts were so awful, I stopped doing these to avoid becoming the Kara Goucher of fly breakouts. Sheesh.

    5 minutes of vertical kicking,
    alternate evil and dolphin

    50 EZ

    Total: 3000 + VK


    5 x 15 stacked feet push ups



    med ball slams, 12-13 minutes
    single arm lat pulldown, 60 x 2 x 10, each arm
    narrow grip seated row, 90 x 2 x 10
    goblet squat, 65 x 2 x 15
    total ab machine, 110 x 1 x 20, 130 x 1 x 25
    wall squats, 2 x 1:00
    handstand, 2 x :45
    back extensions, 25 x 2 x 15
    hanging straight arm leg raises, 1 x 15
    squats w/med ball toss in the air (10 lb med ball), 2 x 15
    Icarian incline lever row, 80 2 x 10
    power wheel roll outs, 2 x 20
    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 1 x 25

    Tabata jump rope
    (8 rounds of 40 seconds hard + 20 seconds rest)

    Yikes, this was super hard! I didn't do it in true tabata style. I was at more like a 8-90% pace and kept catching the rope in my feet. Hadn't jump roped in awhile.

    Saw someone getting trained on TRX today. Looked kind of cool.


    Modified a couple Geek sets today. Except after mega drylands, I didn't seem to have a super "fast" gear. When my shoulders and hammies are sore, breast with a dolphin kick is the easiest thing to do.

    Warm up:

    600 various

    Main Set #1

    3 x through:

    3 x 50 drill @ :50
    2 x 50 drill @ 1:00
    1 x 25 EZ
    1 x 25 fast

    #1 = russian breast drill, breast pull
    #2 = single arm fly, chest press fly
    #3 = russian breast drill, breast pull

    100 EZ

    Main Set #2: Aerobic Kick

    20 x 50 kick w/fins, done as

    1-5 backstroke kick @ :45
    6-10 backstroke kick @ :40
    11-15 dolphin kick w/board @ :45
    16-20 flutter kick w/board @ :40

    100 EZ

    Main Set #3:

    4 x through

    1 x 100 evil @ 2:00
    75 cruise + 25 fast
    1 x 50 EZ
    1 x 50 double shooter w/fins

    50 EZ

    Total: 3550



    Trying to HTFU and get back on track.

    I'm very annoyed I can't seem to post my blog entry from yesterday. It had my workouts for 2 days, a B70 suit analysis and youtube videos of a couple of my races. I have no idea why I can't post it; I've tried 3 computers. Edit: I seemed to be able to edit it in piecemeal. Sorry for the super long blog entry!

    B70 Knee Skin vs. B70

    I was mulling over the time differentials between my in season times for 50 fly/back with a textile kneeskin vs. full "rubber" nero comp bodysuit. (I don't have an in season nero comp time in the 50 free.)

    50 fly:

    nero comp = 30.7
    knee skin = 31.5

    50 back:

    nero comp = 31.7
    kneeskin = 32.5

    The in season swims with the nero comp were done after I had started lifting, so it's a pretty fair comparison. So the difference was .8. I made more miscues on both these races, especially fly, than my other comparable ones (see video below for fly). Also, my nero comp swims were done in a faster pool (U of Md).

    I've always theorized that the bodysuits gave you about .5 for 50 yards. So it would be slightly more, maybe .6 for SCM. Adjusting for miscues and slower pool conditions, I think I was pretty close to this. If you don't make any "adjustments," I'm still .8 off in a slightly slower pool in meters.

    I would like to note that I did not say even one whiney word about the lack of a tech suit at the meet. But one of my male teammates was cursing up a storm!


    My 9 year old used her flip to videotape my 50 fly and 50 free, which she came to watch.

    50 fly:

    You can definitely see the two major warts on the breakout and turn in my 50 fly. I had a great reaction time on the start despite being held a long time (wish I could always do that!), but my entry was way too shallow. So with my usual # of dolphin kicks, I was on the surface way too quickly. My dolphin kicking looked less effective than usual as well; my teammate Barb noticed this as well. Don't know if I wasn't kicking hard enough or whether my belly SDKs are simply worse without the nero comp. (I didn't feel this way on back particularly, although I could add an extra kick without the nero comp.) I think I lost quite a bit of time on the breakout and turn. But what can you do when you have a goggle leak? Help Wolfy!

    [ame=""]YouTube- 50 fly Albatross[/ame]

    I was right next to Pete "Nuthin But 50s" Reider. We tied in both fly and back. lol

    50 free:

    Decent race. I did look slightly tired the second length, my turnover was definitely slower than I've seen it in the past, and I breathed more than normal. I didn't have much rest after fly, so could probably have used more recovery time. My former now not so secret 6 foot nemesis is in the lane right next to me. I got her in fly; she got me in free. We chatted a long time at this meet -- found out we both have 17 year old sons that row crew and are looking at some of the same colleges.

    Oh, another detail told me by another teammate and caught on video: I lifted my head up right away after the entry. No idea why. Mental error.

    You can get a brief glimpse of the "Fastest Woman in the Water," Mollie Grover, a few lanes over. Her turnover was much faster than mine. This underscores the need to do lots of fast 25s ...


    Article on Vitamin D:

    Updated March 23rd, 2010 at 08:25 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  16. Sarasota Y Sharks Masters 5:30 Workout -03/24/10

    by , March 23rd, 2010 at 03:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 250 4:00

    3 X 200 3:00
    4 X 50 build 1:00
    2 X 200 3:00
    4 X 50 fast 1:15
    1 X 200 fast -

    2 X 100 kick 2:15
    5 X 50 kick 1:00

    1 X 100 best stroke 2:00
    1 X 50 free easy 1:30
    Four times through.
    Descend 100's 1-4

    6 X 25
    Build to race finish

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Working the starts

    by , March 23rd, 2010 at 08:28 AM (Mixing it up this year)
    Was working on my starts and some short bursts of speed. Nothing too long since my lung capacity seemed a bit diminished today. Must be the allergies hitting.

    1000 as 200 swim/pull/swim/kick/swim
    500 Back kick drills w/fins
    5x100@1:30 Free kick w/fins held 1:23's
    10x50 as 2 free/1 fly sprint from a dive to 20 yards was having alittle issue with going too deep or starting my pull too soon. Might have been my equilibrium being off due to allergies
    500 free easy w/snorkle & paddles

    Total 3000 yards
  18. Working the starts

    by , March 23rd, 2010 at 08:28 AM (Mixing it up this year)
    Was working on my starts and some short bursts of speed. Nothing too long since my lung capacity seemed a bit diminished today. Must be the allergies hitting.

    1000 as 200 swim/pull/swim/kick/swim
    500 Back kick drills w/fins
    5x100@1:30 Free kick w/fins held 1:23's
    10x50 as 2 free/1 fly sprint from a dive to 20 yards was having alittle issue with going too deep or starting my pull too soon. Might have been my equilibrium being off due to allergies
    500 free easy w/snorkle & paddles

    Total 3000 yards
  19. No Taper...easing back 3/22/10

    by , March 22nd, 2010 at 09:13 PM (The Labours of SwimStud)
    Well with Harvard meet looming I decided to lighten the workload a little this week. I won't have that time luxury in April at zones so Fort might beat me in 50 evil then...we'll see...

    I cuffed it today:
    Warm Up
    200 Swim
    200 Kick
    200 Pull
    10 x 50 K 1:1 held them all to 1:05 got under 1:00 for the last.
    4 x 50 EZ
    5 x 200 FR 3:30. Descend n build by 50's each successive swim. All were sub 3:00 for me...2:50ish the last one but by then fast is relative.
    4 x 50 EZ
    6 x 50 1:00 phospate sprint to 15 then ez rest back
    Cool Down
    Twice through with fins:

    3200 in about 70 mins.

    Did roughly 33.333333% of my usual weight routine...stretched off.
    Muscle Milk.

    Updated March 23rd, 2010 at 09:21 AM by SwimStud

  20. Taper Time

    by , March 22nd, 2010 at 04:32 PM (Swimming, Life, and Other Stuff!)
    I did my last hard workout on Saturday. As of Sunday the distance and intensity dropped significantly. My shoulders feel weary; I hope this resting phase snaps them back to normal.
    The Indiana State Master's Meet is Saturday/Sunday at the pristine Fisher's High School Natatorium. I am psyched. I feel ready to drop some time in the 1,650 and 1,000 Freestyles. I've been working hard, conditioning, and hopefully made some stroke improvements that will stick during races!
    Whatever happens the "State" is a great team meet! We'll be swimming lots of relays, cheering, and hanging together non-stop for 2 days!