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  1. Monday, 2/8/10

    by , February 8th, 2010 at 08:06 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    200 swim free
    400 Reverse IM kick/swim/25
    200 IM drill
    100 swim back

    swim this free unless otherwise indicated:
    swim 3 x 300 on 4:40, make interval
    (went 4:20 on these)
    swim 3 x 50 on 1:00 descend 1-3
    (went 38-37-37)
    swim 3 x 200 on 3:10, make interval
    (went 2:50 on these)
    swim 2 x 50 on 1:00, #2 faster (choice)
    (did back, went 42-40)
    swim 3 x 100 IM on 1:55, make interval
    (went 1:35-40 on these, extra :30 sec.)
    swim 50 choice FAST off blocks choice
    (didn't have blocks in my lane. Did free from a push, went 34)

    swim down 100 easy
    --
    Total: 3100 yards

    Ran 3.5 miles on treadmill

    Updated February 9th, 2010 at 01:31 PM by poolraat

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  2. Argh! Monday, Feb. 8

    by , February 8th, 2010 at 08:06 PM (The FAF AFAP Digest)
    Whining:

    OK, it's not fun anymore. The main streets still have snow on them, there are no sidewalks, we're supposed to get 10-20 inches of snow again tomorrow and schools are pre-emptively closed on Tuesday and Wednesday as well. The roads to the Rec Centers were fine today, but they were nonetheless closed. They typically close if the county schools close. So, no pool.

    http://www.washingtonpost.com/wp-dyn...020600683.html

    I'm really not happy about this. I have a meet this weekend and need to get in the water. I am NOT supposed to be cross-training this week and doing so would only fry my legs more. I am going to pray that the Freedom Center is open tomorrow am and drive all the way out there. Or hope the local rec centers are somehow open. Crap!

    On the upside, since there was no pool to go to today, I called and was able to get a long overdue massage. So at least my poor legs got some TLC.

    Albatross SCM Meet:

    I entered the Albatross meet on line today. I took Neill's advice and entered: 100 fly/50 back/100 back/50 free. I sandbagged all my times. I don't want to be in the last heat and be drowned by Chris/Clay/Jeff/Neill/Wolfy, etc. Past experience has shown me this will happen if I enter my real in season times. So hopefully I'll end up with the fast chicks in the second to last heat.

    P90X:

    Big score last night! I am now in possession of the entire P90X series, which was gifted to me. So I have a couple duplicate DVDs. Bob, have you found any yet? I also have an aquaitance doing the Insanity series of DVDs (not by Tony Horton though). They're 30 minutes long and he says he is "dead" after.

    BTW, Pink does P90X and Dreya (from the DVDs) performed with her at the Grammys.

    RedHead Update:

    Thought I'd give a brief update, since I know some swimmer chicks are wondering about the viability of red hair. I got my hair colored after the first week of fading on Jan. 19. The color took much better the second time; it was almost too dark. I've attached a couple pics taken on photo booth a couple days ago. There is some, but not too much, fading.

    Here's what I've been doing:

    1. Use mega conditioning shampoo and conditioner for dry hair.
    2. Don't wash my hair on days I'm not in the pool.
    3. Put conditioner in my hair before I swim.
    4. Use Pureology's anti-fade complex
    5. Use Bumble & Bumble's hair powder for red heads to brighten up the color.

    So, so far, I'd say it's worth the battle with the chorine. I'll likely have to go in every 5-6 weeks, but that's typical. And I love being a redhead.

    Updated February 8th, 2010 at 11:08 PM by The Fortress

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  3. Pieces of IM, Part I

    I got to the pool on the late side this morning so had to cut things short (lap swimming only lasts til 9, then the pool closes up for 2 hours). Hereís what I did (SCY, on my own):

    1000 warmup

    8 x 25 @ :30, odds K, evens build (2 of each stroke, IM order)


    7 x 50 @ :50, IM pieces (50 FL, 25 FL/25 BK, 50 BK, 25 BK/25 BR, 50 BR, etc)


    6 x 75 IM pieces @ 1:30 [50FL/25BK, 25FL/50BK, 50BK/25BR, 25BK/50BR, 50BK/25 FR, 25BK/50FR, all Kick except the 2nd 25 of each 50 of the same stroke is swim]


    5 x 100 IM pieces @ 1:40 [50FL/50BK, 25FL/50BK/25BR, 50BK/50BR, 25BK/50BR/25FR, 50BR/50FR]

    [Then I realized that the pool would be closing soon, so decided to save the 125s-200 for another day.]

    300 pull, experimenting with swim snorkel

    200 warmdown
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  4. Floricalizona Hot House Flowers: A Gift

    by , February 8th, 2010 at 06:06 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Many photographs and videos have been taken of this weekend's Snowmageddon; many words have been written for newspapers and spoken with grim authority over the radio and television airwaves.

    But here, in the work of one toiling-in-anonymity filmmaker, gifted with genes that only exist one other place in the universe, which have therein have been squandered, from this hearty intellectual creative stock, comes the definitive work on the Snowpocalpyse yet done, or ever will be done.

    For all of you who have had the great pleasure of visiting the salt-water-taffy-dappled Jersey Shore in high summer, or watched tattooed beefheads and their siliconated chesty la'rue cocubines on the popular MTV show, please turn your attentions now to the Jersey Shore in a season beyond your reckoning.

    This off-putting preamble notwithstanding, please do watch this film; you will be glad you did.

    It is magnificent.

    Afterwards, please return to tonight's vlog for my calling-an-audible workout, which I am writing with Bill's blessing.

    He still doesn't have power, and his family is bivouacing in our humble quarters for the foreseeable future.

    I am still sickly weak. The workout will represent Jimcentricity in all its effete glory.

    [ame="http://www.youtube.com/watch?v=wwyRIZxFFFE"]YouTube- Snowpocalypse Now![/ame]


    I shall give you a few moments now to compose yourself and stop weeping.

    Here is tonight's Jimcentric workout (sorry, it looks like some bugs remain to be worked out here, but squint):

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  5. Sarasota Y Sharks Masters 5:30 Workout -02/09/10

    by , February 8th, 2010 at 04:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 400 6:30
    2 X 200 3:15
    1 X 300 4:30
    2 X 150 2:15
    1 X 100 1:30
    2 X 50 :45

    2 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick 1:15
    50's: 25 fast/25 easy

    2 X 100 moderate 1:45
    1 X 50 @ 100% 1:30
    1 X 100 easy 1:45
    4 X 25 fast :30
    Three times through with a break between rounds.

    4 X 250 pull 3:45
    Negative split each swim

    WARM DOWN: 4 X 50 easy 1:00

    4950Y
    Categories
    Swim Workouts
  6. Email to Whitney

    by , February 8th, 2010 at 12:05 PM (Ande's Swimming Blog)
    sent this Email to my coach, Whitney Hedgepeth, a few days ago, to let her know my plans for this season.

    Hi Whitney,

    Hereís my plan for the SCY season.

    MEETS:

    March 4 - 6, 2010 Austin Grand Prix

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

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

    Iím training for the 200 IM, 100 fl, & 50 bk.
    I hope to improve my times from 2008 & 9
    200 IM 1:58.39
    100 Fly 51.80
    50 Back 24.41 (2008 Nats)


    My training plan is:

    From Now to April 2nd:
    train middle distance & some sprint,
    maintain strength & lose weight,

    April 3rd - SCY Nats
    focus on speed & strength then taper.


    Rest & Taper

    + 2 or 3 days for the Austin Grand Prix
    + a week for SC Zones &
    + 2 or 3 weeks for SC Nats

    Iíd appreciate your thoughts.
    Thanks for the tough workouts.

    Ande

    ~ ~ ~ ~

    here's what she wrote back

    "It all sounds good and looks good. Lets see some real backstroke starts soon. I have been real impressed with most of your training lately. Keep up the good work."
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    Planning
  7. Mon Feb 8th 2010

    by , February 8th, 2010 at 11:52 AM (Ande's Swimming Blog)
    Mon Feb 8th 2010

    NOTE: changed the link for the South Central Zones SCY Meet (below)
    the info is NOW available

    Subscribe to this Blog


    TODAYS SWIM PRACTICE

    scy, main pool
    whitney coached
    5:30 - 6:30
    swam with Marcio, Todd, & Doug beside
    Nate, Kelly, & Ned
    wore speedo brief then old B70 legs

    warm up:
    200 fr
    200 fr
    200 k fly on side no board went 2:36
    200 fr

    put on old B70 leg skin

    did these 25 fr 25 bk
    3 x 150 on 1:55 right into
    3 x 150 on 1:50 right into
    3 x 150 on 1:45

    assigned 500 with 4 SDKs off each wall
    did 6 x 50 with 4 SDKs

    did these 25 fr 25 bk
    3 x 150 on 1:45 right into
    3 x 150 on 1:40 right into
    3 x 150 on 1:35 (did these 50 fr 25 bk)
    Challenging, MADE IT!

    50 easy

    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center
    Austin Grand Prix
    Count Down


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


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center
    2010 USMS Short Course National Championships
    Order of Events
    COUNTDOWN
    Categories
    Swim Workouts
  8. Monday Feb 8, 2010

    I woke-up on time. Laid in bed past when I should have and took my sweet time getting my suit on and diving in.

    W/U was supposed to be:
    200 FR swim
    400 IM (kick/swim by 25)
    300 IM drill
    100 swim choice

    I did the first 300 of that

    Main-set:
    3 x 300 free on 4:30
    3 x 50 free desc. on 1:00
    3 x 200 free on 3:10
    2 x 50 free 2nd one faster on 1:00
    3 x 100 IM (I did back) on 1:45 (I did 2:00)
    50 fast off of the blocks

    100 c/d

    2600

    Felt pretty good. I feel strong in the water and like I am holding water. Now to get my fly feeling anywhere near as good as my free ...

    Providing the snow isn't awful tonight and I can bring my car to the dealer a bit later I'm going to lift tonight. I think my dryland has helped my swimming a ton!
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  9. Back to Sprint work

    by , February 8th, 2010 at 08:18 AM (Mixing it up this year)
    My right lower calf is aching but why I don't know. So today I focused on kick, sprint kick.

    400, 300, 200, 100@:15Rest Free (no clock until after the 200)

    5x50@1:00 Free Rt arm only w/paddle non working arm at side and breath to non working side
    8x25@:45 Free Kick every 3rd sprint went :25 and :27 on those
    5x50@1:00 Free Lt arm only w/paddle non working arm at side and breath to non working side
    8x25@:45 Free Kick every other sprint held :26's
    5x50@1:00 Free swim paddle on Rt hand 4 kicks on the paddle hand
    8x25@:45 Free Kick sprint first 4 in :26 last 4 in :27
    5x50@1:00 Free swim paddle on Lt hand 4 kicks on the paddle hand

    200 Free kick w/fins easy
    200 Free swim easy

    Total 3000 yards
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  10. Sad Sunday :(

    by , February 8th, 2010 at 12:19 AM (Swimming, Life, and Other Stuff!)
    The Colts got beat Bummer
    The party immediately ended and all guests vacated the premises in 1 minute or less. It was comical driving home. Normally there would be no traffic at all in my neighborhood Sunday night at 10 p.m. Tonight there were traffic jams galore; no need to celebrate a loss.

    Today's swim was with Nasti's:

    **800 Freestyle Swim
    **4 X 100 Free on 2:00 int
    **4 X 50 Stroke on 1:00 int (back)
    **4 X 100 Free on 1:50 int
    **4 X 50 Stroke on 1:00 int-back
    **4 X 100 Free on 1:40 int
    **4 X 50 Stroke on 1:00-fly/fins
    **4 X 100 Free on 1:30 int
    **4 X 50 Stroke on 1:00 int-back
    3,200 scy
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  11. Yes Virginia, The Coconuts Are Real

    by , February 7th, 2010 at 09:48 PM (Meet Director's Path to Tranquility)
    "People seem to enjoy things more when they know a lot of other people have been left out of the pleasure."
    -Russell Baker

    On Sunday, we had a swim meet.

    146 out of 189 attended. Usually, about 12-15 do not show up in a normal year. Subtracting those from the signup, we can assume 28 swimmers did not make it due to the snow. Most of them were out of towners - I do not blame them for staying home.

    Here's how meet day went down:

    I arrived at the pool around 7:05. The roads were mostly wet and a little slushy in a few places. The parking lot was cleared of snow. Jane and Michael already had the luau hospitality set up and roaring. The two rookie check-in people were there eager to receive their instructions.

    Michael Boyle from RMST was the first person to show up around 7:15.

    I requested that the pool manager turn off the underwater lights. These are an annoyance to us swimmers during our workouts there - they are like swimming into high beams on a highway.

    First problem - equipment. Again. For a third year in a row. Our Mother Hen head timer stopped by a coach's house to pick up the sound system early that morning because he was sick and snowed in for evening setup the night before. The coach had never bothered to set up the equipment (or pack it up) at home and check things out before handing off to us. Setting up the speakers on meet day, we found there was no power cord for them. Mother Hen offered to drive back to the coach's house to pick up the power cord after a quick phone call to him.

    Needless to state, the music program was obviously screwed up. No music for warmups, at least the beginning. She arrived back a half hour later at 8:00 in time to initiate our warmup music just as the sprint lanes began. Jimmy Buffet and Margaritaville would have to wait until next year.

    Officials showed up on time, were given the timeline, and told that we needed to speed it up if possible. We use one minute between heats as per J-Rod's experience and suggestion, and have been a bit ahead of time in the past.

    The check-in was going well. Teammates brought lots of donations - the luau hospitality room was well stocked. A group of swimmers posed outside in the snow with their swim suits and leis. One even did a start into a snow bank. I printed out the meet records and posted them in the hospitality room. I printed the meet seeding (with deck entries) and posted on the wall. My big meet director's surprise for the meet: our national anthem played on steel drums by the Trinidad and Tobago steel drum band to start things off. I remembered to set out the lap counter cards. We started 5 minutes earlier than the time line. Everything else from then on hummed along.

    After about an hour, we realized that we were ahead of schedule. At the half-way break, we were about 20 minutes ahead. I breathed a sigh of relief. The results were being compiled in a timely manner.

    A few coconuts were placed on the awards table to entice signups for the coconut relay. The reaction was amusing to me. Swimmers would walk up, curiously look at them, cautiously roll them on the table, touch them, pick them up, evaluate their weight. You would think they were looking at alien moon rocks. Yes, the coconuts are real.

    Kelley Lemmon, 97 year old DC Masters member and inductee to the International Hall of Fame showed up and swam his 50 free. After prodding the crowd on the sound system, he received a loud cheer and standing ovation at his finish. He and his friends had asked me not to make a big deal or fuss prior to his swim since he was nervous about his first meet in over 20 years. He was appreciative of the privacy, and of his recognition after the swim. Inspiration was not in short supply.

    The meet ended at 1:20 PM - 40 minutes ahead of schedule. Everyone seemed to have a great time. Several comments after the meet indicated swimmers enjoyed the meet. I will post them later.

    But wait, tranquility is not here yet. There is more work ahead.

    "I will post them later:"
    Ray...you are a doll!! Thanks!
    Glad some counties know how to clear the streets!!!! It is still a sheet of ice around here....and of course no school for the kids tomorrow!!!! Maybe I should take up ice skating!!
    I do hope the meet was a success. I had heard that you guys put on a great meet and everyone has a blast....I am so sorry that I had to bag it.
    Thank you for your assistance with the refund! (No t-shirt.)
    Be safe out there and thanks again....hope to see you at the meet here in RH next month... Lisa


    Hi Ray,
    This was my first Tropical Splash ever ! I have heard of it for years, but I am not usually ready to compete in January ! It was tons of fun and of course, having Kelley there was remarkable.
    I have really missed out all these years.
    Thank you for everything ! I saw old friends and met a couple of women who were 60 + in their first meet ever ! They had a blast !
    I am sorry I did not order a t-shirt. Are there any more? If so, I would come pick them up; I live in Arlington. Not sure if Kelley ordered one - I would get him one and one for me as well.
    Thanks again for a beautiful, fun meet which has got me excited to train for National's !
    All the best, Ann


    Thank you for a great meet. The hospitality shown to those who managed to mush their way through the snow was awesome. The tropical theme reminded me of my younger days and brought a smile to my face. The competition was keen and the meet ran flawlessly, in fact I was a little surprised how swiftly it completed. Iʼm looking forward to next yearʼs event.
    Thanks again,Bob


    Hi Ray, So sorry , the weather didnt cooperate for us (MARY- team). We have always enjoyed your meet and the atmosphere it creates..Thanks for
    emailing me back regarding the check...Fondly, Sue


    Thanks for hosting a wonderful meet. We look forward to being there next year.
    Have you considered keeping track of the coconut relay results as a part of the meet records? It's a fun thing for us to look forward to every year and it'd be nice to see progression, I think two teams broke 1:40 this year, which based on what I could see back to 2004 are the fastest times.
    Anyhow just a thought.
    Cheers, John


    Hi - I just wanted to drop you a line and congratulate you on running a great meet! I look forward to TS 2011.
    Best regards, Tony


    Here are some photos I took at the Tropical Splash swim meet from my team. These photos are from the Arlington Masters swim team. I hope you like them. We had 9 swimmers from our team attedning and swimming in the meet. Thanks for hosting such a fun meet. I have swam in this meet for about 5 years now.
    Ellen


    . . . It is a great meet and lots of folks agree with me! It's all the little things you all do that makes it extra special.
    My new swimmers are looking forward to next year (and want to learn to dive & flip now). Thank you so much for all you do! - Ann

    Thank you for a great Tropical Splash meet! As always it is a fun meet and the little tropical touches and spirit of your team are
    wonderful. Michelle

    Ray, Thanks so much for the T-shirt and special attention at the Tropical Splash. I always enjoy swimming in Virginia and seeing my old friends.
    The meet was just great. I liked all the extra decorations (flamingos, fish handing from the backstroke flags). I really liked the meet program, listing the new masters swimmers is a great idea. And how nice to see so many names!!
    And the goodies were great. The Gatorade probably helped me swim better. I was hoping for 3:10 in the 200 breast, so I was really happy with 3:07. My days of under 3 minutes are long gone.
    Thanks again. See you next time I swim in Potomac Valley. Joann

    Updated October 20th, 2010 at 11:14 PM by Rnovitske (meet comments included)

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  12. Interesting Meet

    by , February 7th, 2010 at 09:12 PM (Mixing it up this year)
    A few great swims, most were just average. Once again I did a full load of 5 per day. Many were back to back swims.

    On Saturday I began with 3 back to back swims, the 100 IM, 200 Back and the 50 Free. The 100 IM was a second off at 1:16.56 for 2nd place, the 200 Back was a 2:47.29 for 1st place, and next was the 50 Free in a 28.86 for 2nd place again. A nice break then 2 last back to backs with the 50 Back in a 37.37 for 2nd place and a personal best. The 100 Breast was for fun and not terribly fast at a 1:30.10 for a 3rd place finish.

    Sunday began with the 500 Free in an average time of 6:24.06 for 3rd place. I was feeling sore before the 50 Breast attempt in a 42.77 for 5th place, not a race to remember but it did warm me up for the 100 Back which was a best time in 1:17.35 and a 1st place finish. After some down time and a soak in the hot tub it was time for the 50 Fly an event I only seem to do once a year but this year I matched my time from last year exactly with a 33.91 and a 2nd place finish. The final swim was the 100 Free me and a heat of guys, 4 of whom went under a minute and I was stuck in the backwash with a time of 1:04.28 and a 2nd place finish.

    The 3 races I am most happy with were the 50 and 100 Back and the 50 Fly. But I have to admit the 50 Free was getting back on track and was better than 2 weeks ago.

    Updated February 8th, 2010 at 08:12 AM by Donna

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  13. Swimming Sunday

    Clocked in 2500 yards this afternoon. Workout included 500 yds breast, 500 yds back, 500 yds free, focusing on points from the Go Swim DVDs. Results are not bad. In two-plus years of swimming with a master's class, my stroke technique has gone from "completely horrible" to somewhere between "moderately crummy" and "okay."

    I'm actually semi-amazed at how my breaststroke is progressing. I have the kick down okay, the mini-pull is getting there, I'm holding the glide longer, and the timing is a lot better than it used to be.

    Backstroke is pretty decent. What does it say about me that everything makes so much more sense when I'm going backwards?

    Freestyle is iffy. Got to work more on that body roll.

    Started the flip turns at square one, just somersaulting in the water (eight months ago, I couldn't even manage that much) and worked up until I was flipping comfortably at the wall. It definitely helped that I worked on these first, rather than saving them for later in the workout. My left arm still does that wonky spastic flailing thing, but the turns are definitely there. Didn't try to overdo anything--worked on the turns 'till they felt good, then started working on something else.

    It's FREEZING up here in Cow Hampshire. Brr!

    Happy weekend!
    Categories
    Swim Workouts
  14. Drylands, Sun. Feb. 7

    by , February 7th, 2010 at 06:13 PM (The FAF AFAP Digest)
    I woke up today (quite late) and, ack, my hammies and glutes were quite tired and sore from the 2 hours of lunging yesterday. The pools are all closed here as we continue to dig out from the storm. But my gym opened at noon (not the pool; the gym practically destroyed the bubble). Since I parked my Durango as close as possible to the street, we were able to bust out and see the snow covered world. I would have liked to get in some aerobic work, but my legs were too tired for it. So I did a mostly upper body and core workout. This is the last of my gym work before my meet in Richmond next weekend. I'm due for a recovery week anyway, and I hope the legs have adequate time to recover. I'm hoping to swim Mon-Fri this week if the rec centers open. School is already cancelled for tomorrow. Likely on Tuesday too.

    Drylands, 2.0 hours:

    I did an obscene amount of exercises, which will no doubt annoy Jazzy.

    15 minutes of med ball slamming in the racquetball court (I don't follow dumb rules well.)
    broomstick twists, 1 x 25
    cable twist w/yoga ball, 40 x 1 x 15 each side, 50 x 1 x 15, each side
    Icarian incline lever, 75(?) x 2 x 15
    body rows, 3 x 15
    elevated push ups, 2 x 15
    lying overhead tricept press, 50 x 2 x 15
    chest fly w/2 cables, 80 x 1 x 8, 70 x 1 x 10
    single arm push on double cable machine, 35 x 2 x 10, each arm
    russian twists w/25 lb plate, 2 x 25
    back extensions w/25 lb plate, 2 x 15
    straight leg raises in captain's chair, 2 x 25
    kneeling ab crunches on cable machine, 75 x 2 x 15
    seated narrow grip row, 80 x 3 x 10
    bent over rear delt fly, 12.5 x 2 x 15
    leg press: a few singles and then 410 x 1 x 8*

    * I did this to see if I'd lost any leg strength. Nope, not any. All my squats and lunges and other work seem to be enough to maintain lower body strength.

    2 rounds of:

    knee-ins on bosu, 15
    scissors on bosu, 25
    dead bugs on bosu, 25
    flutter kick on bosu, 50

    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arms dips, 60 x 2 x 25
    ball on wall, 2 x 50

    10 minutes on ellipse warming down. Got to see the Mens 5000 meter race. Bernard Lagat dusted Gallen Rupp in the final lap to set a new American record.

    15 minutes of stretching

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

    Commentary:

    Well, this was a monster dryland weekend for me. Glad I got some workouts in despite the snow. The Super Bowl party we were going to is cancelled, but we are going over to another friend's house. Otherwise, we are having a LOTR marathon.

    I also bought another yoga DVD on Jaegermeister's recommendation: Beryl Bender Birch's The Practice. I might try it out next week, but I'd really like to rest the legs before my meet.

    I need to think about my entries for the Albatross meet: https://www.clubassistant.com/club/m...1409&smid=1992. I'm completely baffled as to what to swim after the 100 fly. (I like that this event is first, so I don't sit around contemplating whether to scratch it.) I could do the 100 fly/50 back/200 back. Or I could do the 100 fly/50 back/50 fly. Or the 100 back/50 back/50 fly/50 free. Or the 100 back/50 back/100 IM. Just not sure what I want to swim ... I've never swum the 200 back in SCM.

    Updated February 7th, 2010 at 06:28 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  15. Quickie 2/7/10

    by , February 7th, 2010 at 05:48 PM (The Labours of SwimStud)
    Just had a 2.5 mile run outside in the cold..it might have been nearer to 3 miles but I don't know for sure.

    Stretching and a little ab work before settling in for the game with a beer or two...
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  16. Sun Feb 7th 2010

    by , February 7th, 2010 at 05:24 PM (Ande's Swimming Blog)
    Sun Feb 7th 2010

    NOTE: I changed the link on the south central Zones meet (below) the info is NOW available

    Subscribe to this Blog


    TODAYS SWIM PRACTICE

    scy, main pool
    bridgette coached
    noon to 1:15
    swam with Tennielle & Larry
    beside James Fike, Paul, Max, Trent, & Dave VanDam
    wore speedo brief

    600 warm up

    20 x 25
    3 kick on 30, 1 drill on 25, 1 sw on 20

    4 x 225 on 3:00
    4 x 50 fr on 50 desc
    4 x 25 on 30

    4 x 150 on 2:10
    4 x 50 fr on 50 desc
    4 x 25 on 30

    4 x 75 on :50
    4 x 50 fr on 50 desc
    4 x 25 on 30

    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center
    Austin Grand Prix
    Count Down


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


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center
    2010 USMS Short Course National Championships
    Order of Events
    COUNTDOWN
    Categories
    Swim Workouts
  17. Sunday February 7, 2010

    Solo SCY

    W/U
    200 free
    200 pull
    200 kick
    4 x 50 drill/swim IM order
    200 swim

    Main-set
    2 x 600 kick with long fins (fly, free back by 200) Round 1 with snorkel
    8 x 25 kick with shoes fast

    100 EZ

    8 x 25 fast
    Round 1 IM Order
    Round 2 Fl/fl/fr/fr

    300 c/d
    Categories
    Uncategorized
  18. Powerless

    by , February 7th, 2010 at 12:20 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    It started snowing here in western PA on Friday afternoon. When I got dropped off at practice, there was about 3-4 inches. Bill couldn't make it to the Y, so I called an audible. All in all, an easy practice, the only semi-hard thing being 10 x 100 on 2:00, swimming easy, medium, hard, easy, medium, hard, easy, medium, hard, easy.

    Jeremy agreed to give me a ride home in his Canyonero, which made it up our driveway once he put it in four wheel drive.

    My son Jack was at home, going slightly crazy already from cabin fever. We talked for a while about his legal troubles.

    Then I started working on this article that was technically due on Friday--hoping to send it out by 11:59 p.m.

    Five minutes later, i.e., approximate 8:22 p.m., the power went off. The computer crashed. One minute later, the power came back on for 20 seconds. Then it went off again.

    I read The Girl with the Dragon Tattoo by headlamp under several layers of blankets. The next morning, the house was 53 degrees, there was two feet of snow outside, and my cell phone was dead. Jack put on some boots and hiked through the snow cover to a friends house a couple miles away.

    I stayed in bed as long as I could stand it, then got up, fed the pugs, and shoveled a path out to the garage. The snow was so deep I had to remove three Eskimo blocks of it just to reach the ground--three scoops, rest, three scoops, rest, and so forth, all the while gauging chest discomfiture for signs of imminent catastrophe.

    It took a half hour to reach the garage. I plugged in the charger apparatus to the cigarette lighter, then turned the ignition. Nothing. Battery absolutely dead.

    Back in the house, I remembered I could turn on the gas stove and light it manually. I turned on all the burners to get a little heat in the kitchen, then tried to fill the kettle with water for tea. We have a well, and the pump runs on electicity, so no water.

    I found a small bottle of water in the fridge and used it to make a cup of tea. Then I read a day old newspaper and went back to sleep.

    When I got up, I made a fire in this wood burning stove insert in our fireplace. It's usually quite efficient heat-wise, but this depends on a blower that requires electrical power to operate. Without the blower, I wasn't sure if the fire would help much or not, but I hoped it would prolong the time it takes for pipes to freeze.

    I shoveled another path that took me far enough to a semi-plowed portion of the neighbor's driveway, then hiked over there. They let me use one of their cars to charge my cell phone.

    Then I walked down to Sewickley with my swimming suit, a towel, a razor, and some shaving cream.

    Walking down Blackburn Road was like being a pedestrian in a bobsled run.

    The Y was closed.

    I went to the village of Sewickley to find something to eat. Most places were closed, but I managed to get a Quiznos $5 footlong, then called up 40yrold and asked if I could stop by to charge my phone, which had already lost almost all its juice. He said sure.

    On the way over, I bought his three adorable daughter's a little Valentine's Day heart-shaped cupcake. When I arrived, two of the daughters had friends over, so my heart was divided into five pieces: Caroline, Sascha, Leila, Georgia, and (my mind is blanking) Harriet?--anyhow, all five consumed some.

    I hiked back home. Jack left a message he was staying at a friend's house. I fed the dogs, put some more wood on the fire, and went to our Bed & Breakfast in Ambridge to spend the night. The Girl with the Dragon Tattoo executed an extremely enjoyable form of revenge on her legal guardian. I slept for a while, then my mind went on worry-rotisserie mode for the rest of the night.

    This morning, I came back to feed the pugs and possibly defrost them. I didn't have to do the latter. Linus the guinea pig was also still warm-blooded.

    The power had come back on!

    Judging from the inside temperature--up to 56 degrees and still climbing--the electric company must have restored service sometime earlier in the morning.

    Who knows how long it will last?

    We are supposed to get another 10 inches on Wednesday.

    Clara! The other little friend was not Harriet but Clara! The mind blank passes.

    Categories
    Uncategorized
  19. Saturday's Swim, Bad Shoulder, and Bye-Bye Hairball!

    by , February 7th, 2010 at 12:52 AM (Swimming, Life, and Other Stuff!)
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    After yesterday's Graston Therapy I am sporting bruised wings. I think they look worse here after my swim than they did before. I hope I wasn't supposed to take today off!

    Last night we had blizzard like winds coupled with 8' of snow; it was crazy! This morning the winds ceased so I figured it would be okay to drive to Noblesville for Nasti's practice. (I have an awd BMW that's great in snow). Yesterday's e-mail noted practice would be delayed 1 hour due to the high school boys practicing later. I was disappointed to learn when I arrived that we wouldn't get to swim at all. Our county had declared a snow emergency status so using a school facility was a no-go. Bummer!
    I headed back over to LA Fitness and did a solo workout in the HOT and sunny 3 lane pool. Here's the workout:
    **1,000 Free Swim loosen up
    **25 fly kick/ 50 fly swim/ 75 fly kick/ 100 fly swim
    **25 Back kick/ 50 Backstroke/ 75 Back kick/ 100 Backstroke swim
    **25 Breast kick/ 50 breast swim/ 75 breast kick/ 100 Breast swim
    **25 Flutter kick/ 50 free swim/ 75 flutter kick/ 100 free swim
    (10 sec rest after each swim)
    **4 X 125 on 2:15 int (25 fly/100 free)
    **4 X 100 on 2:00int (25 back/ 75 Free)
    **4 X 75 on 1:30 int (25 breast/ 50 Free)
    **4 X 50 Free on :55 int
    **4 X 25 Fly on :40 int

    3,500 scy

    After my swim I hurried to my favorite shower stall to visit my ever-changing hairball friend. She was gone! All visible remains were wiped clean! My only guess is that the cleaning girl overheard me talking to a fellow patron in the locker bay. She must have searched all the shower crannies and nooks till she found the aging hairball and wiped her out with a swoop of bleach and lysol. I guess I outlasted the hairball at LA Fitness!
    Categories
    Uncategorized
  20. Snowpocalypse Workout, Sat. Feb. 6

    by , February 6th, 2010 at 06:40 PM (The FAF AFAP Digest)
    The 3 feet of snow arrived and we are totally snowed in. Well, except for all the shoveling that Mr. Fort and Fortson did. (See below. Poor Jimi's guest cottage is unapproachable.) This is definitely the most snow I've ever seen here. So I fired up the DVDs off and on today and did:

    Drylands:

    P90X Legs & Back, 60 minutes:

    This is the first time I tried this DVD. My brother thinks it's tougher than the P90X plyo DVD, which is not for lightweights. The leg exercises are listed in this link: http://www.fitnessdestinations.com/p...-legs-and-back. The one legged wall squats were killer. I had to skip the "back" part of the workout -- chin ups and pull ups. I did roll outs with my power wheel during these segments. This is a a very lunge intensive DVD.

    P90X Ab Killer, 15 minutes:

    This was on the same DVD as above, so I just kept on going. The exercises and entire workout are found in this link: http://www.freeworkoutguides.com/wor...ripper-workout.

    Other:

    5 rounds of:

    prone scapular scrunches, 25
    alternating hammers w/10 lb DBs, 30
    3 position arm extensions, 30
    1:00 jump rope


    Yoga, 70 minutes:

    I wasn't feeling up to power yoga after the above workouts, so I decided to try the Yoga Shakti DVD again. I liked it much better the second time around. I did about 70 minutes of the Solar Flow 2. It did have a lot of upward and downward dogs in the first 20 minutes, but there were fewer as I got past the warrior sequences. This routine focused on twisting poses and some standing hand poses. Some of the latter were insanely hard. I cannot even remotely do the 3rd one in this link: http://www.yoga-poses-and-beyond.com...yogaposes.html.

    I noticed that there is a "yoga matrix" feature to this DVD where you can customize a workout and select the poses you like and avoid those you don't. This seems fantastic and I'm going to give it a try.

    I have to admit Gigi was right about this DVD.

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

    Commentary:

    Legs and glutes are very tired after this! I feel like I spent most of the day lunging, balancing, and doing forward bends and backbends. There was a lot of balancing in the P90X DVD as well as the yoga DVD. Mini snapped one pic of me during yoga while calling me an exercise "freak." lol

    I think we'll be able to get out tomorrow as we live on a fairly major road that gets plowed quickly. Some people on side roads may be stuck for days. I feel very fortunate that we have not lost power. The snow did knock out our satellite unfortunately. There is some Super Bowl panic ...

    Prelim Top Ten:

    A friend alerted me that the prelim TT is out: http://www.usms.org/comp/tt/toptenlist.php.

    These are my best rankings ever:

    50 free, 3rd
    50 back, 2nd
    50 fly, 2nd
    50 breast, 1st
    100 back, 3nd
    100 fly, 4th
    100 IM, 4th

    Thank goodness I age up slightly before KPN!

    Updated February 11th, 2010 at 08:46 PM by The Fortress

    Categories
    Swim Workouts , Yoga
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