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  1. Ice and Florida don't mix

    The same cold weather that is slamming the rest of the country is also reaching down to chill the Florida panhandle. This morning the air temp was in the high 20s. I watched the sprinkler system at the building where I知 staying come on as usual at 6:30葉he water it sprayed on the lawn and the shrubbery and on the boardwalk that leads to the beach quickly turned to ice. The same thing happened to some of the roads that are routinely watered by nearby sprinkler systems. I drove carefully.

    I didn稚 go to the pool for early lap swim, but it turned out they were open from 6-9 am as usual擁t must have been pretty chilly for the swimmers and guards. The word is they will not be open tomorrow morning, so I think I値l try the evening masters practice.

    This afternoon I swam the following scy workout solo:

    1000 warmup

    5 x 200 @ 3:15, odds FR, evens IM [My goal was to bring in the FRs under 2:40 and the IMs under 3:00, and I did this]

    12 x 50 K @ 1:05, odds FR, evens ST (FL, BK, BR, BR, BK, FL)

    400 Pull, 1st 100 w/ paddles, 2nd 100 w/ right paddle only, 3rd 100 w/ left paddle only, 4th 100 w/ both paddles [I was experimenting with my stroke symmetry here]

    100 Kick w/ fins

    8 x 25 swim w/ fins, odds sprint, evens easy

    200 warmdown

    I知 thinking of entering the Aquafit meet on 1/24. I need to decide in the next few days. I知 training for the one-hour swim on the 31st, so it might make sense to do a 500 FR as well while I知 in relatively good shape. The 500 is an event that deserves to be swum once a decade, and I知 due.
  2. Monday Practice

    by , January 4th, 2010 at 07:01 PM (My Passion)
    5 am - 37 degrees - this was the workout:

    1 X 100 free (swim, kick, pull, swim)
    1 X 100 Fly (swim, kick, pull, swim)
    1 X 100 Back (swim, kick, pull, swim)
    1 X 100 Breast (swim, kick, pull, swim)
    1 X 250 Free
    5 X 50 - Assigned Free/Back alternating every 50 - did Free/Breast alternating every 50
    5 X 100 - Assigned Free/Fly alternating every 100, did 100 free alternating with 50 fly (shoulders still sore from Saturday's Fly)
    5 X 200 Alternating free/breast every 200
    Assigned 10 X 50 alternating breast/fly, but as the time was running out, I did:
    1 X 50 free
    1 X 50 breast
    1 X 100 free cool down

    Good workout for me. Water was comfortable.
    Took my car in for repairs after last week's accident. Now I have a red PT Cruiser, the only thing is that since my garage door opener is part of my car, no door opener this week and it is suppossed to be 18 degrees by Friday. Now I know it is already that cold elsewhere, but I have lived in South Texas for 26 years and am now a wimp when it is below 20 and now I have to get out of my car to open and close the garage.

    The good news is that Runner Hubby, who finally went to a swim practice with me on Saturday and complained about how stressed his breathing was and how unbearably cold the water was (nice comfortable swimming temperature water), told me last evening, that he will probably swim with me once a week now. I am flabbergasted as I have been trying to get him to swim with me for the last four years .

    Happy Swimming!
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 Workout -01/05/10 -SCY

    by , January 4th, 2010 at 05:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    3 X 100 1:45 1:40
    2 X 200 3:30 3:20
    Swim it twice. Round 1 intervals left, round 2 right.

    3 X 100 kick 2:30
    6 X 50 kick 1:15


    12 X 125 IM 2:20
    1-4: 75 fly/50 back
    5-8: 75 back/50 breast
    9-12: 75 breast/50 free

    8 X 50 build to fast 1:05
    12 X 25 sprint :40

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. New Legal Suit Technology for Men!

    by , January 4th, 2010 at 12:20 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    My talks with industry are going very well indeed.

  5. Monday Jan 4th 2010

    by , January 4th, 2010 at 12:19 PM (Ande's Swimming Blog)
    Monday Jan 4th 2010

    swam on sunday
    took it easy and did it as a recovery work out

    recently did my online 2010 USMS Registration
    Don't have a team?
    Register with Longhorn Masters, TXLA

    Subscribe to this Blog

    I'll be in Nashville
    Sat jan 9th - Wed Jan 13th

    lifted weights today at world gym
    maintaining strength while I increase yardage


    Whitney coached
    6:30 to 8:00
    swam with marcio brandon and doug
    beside nate paul todd and tyler

    wore briefs

    warm up
    2 rounds of 150 100 150 100

    main set

    10 x 25 on 20

    rest 1:00

    10 x 50 on 40

    rest 1:00

    10 x 75 on 1:00

    rest 1:00

    10 x 100 on 1:20

    rest 1:00

    10 x ___ on 2:40
    did 7 225's did 3 175's kicked 2 of the 175's
    arms hurt

    100 easy

    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX

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

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
  6. 1/4: Team workout

    by , January 4th, 2010 at 09:48 AM (Random Nonsense)
    The Colony SCY

    Warm up
    - 1x400
    Main Set
    - 6x50 on :50 drill swim, did odds back, evens free
    - 1x200 kick w/board *
    - 6x150 on 3:00 **
    - 6x50 on :50 kick w/fins
    - 8x50 on :45 descend 1-4
    Cool Down
    - 1x400

    2900 yards

    * kept up with lazy wife which is good for me.

    ** supposed to be quality, but I descended 1-6: 1:59 - 1:41.

    The ribs still hurt, but now it is the same pain as when you have bounced the bar off your chest when bench pressing. Today's workout was done pretty cautiously, but I think I am good to resume training in the water.

    Tonight, I will probably run through my weights with just the bar and see how that feels and definitely wait another week before attempting anything heavy.
  7. Another sprint attempt

    by , January 4th, 2010 at 07:27 AM (Mixing it up this year)
    I decided to make myself start doing some sprint work even though it is much easier to fall into a distance mode. 2 weeks till my next meet.

    10x100@1:45 Free every 3rd IM
    5x[100 Free w/fins SPRINT went 1:02, 1:03, 1:05, 1:03, 1:01 lost goggles on #3
    ....[300 Free w/fins kick easy recovery
    ....[1 minute + rest
    5x100@1:30 Free w/paddles & bouy descend went 1:27, 1:25, 1:24, 1:21, 1:17
    500 alt by 100 free/back each 100 as 50 swim/50drill

    Total 4000 yards
  8. Drylands, Sunday, Jan. 3

    by , January 3rd, 2010 at 11:43 PM (The FAF AFAP Digest)
    After a somewhat long hiatus, I ventured to the gym today at the Rivers Club in downtown Pittsburgh. It is a small, but fairly posh, gym. Not nearly as many weight/HS machines as my gym, but a lot of dryland toys including jump ropes and ab rollers. There were even some toys I couldn't identify! Did about 90+ minutes.


    broomstick twists, 1 x 25
    bicycles, 3 x 100
    jump rope, 5 x 100 basic jumps, 1 x 100 skip*
    hip hinges, 2 x 10 each leg with 12 lb DBs
    squat X press, 3 x 20 w/15 lb DBs
    oblique V ups, 2 x 25, each side
    bent over rear delt flys, 12 x 3 x 15
    seated narrow grip row, 105 x 2 x 10, slow
    body rows, 3 x 15
    stacked feet staggered hand push ups, 3 x 15
    ab rollers, 2 x 25
    rock star hops, 2 x 10
    tabata squat thrust + press w/med ball (8 rounds, 20 seconds, 10 seconds rest)**

    *I think I need to do alternating or switching instead of dumbo "skipping." I tried some double unders. I am either really uncoordinated or these take some practice and hand speed. I think twisting hops might be fun and effective.

    ** Not a good idea to leave this until near the end of workout.


    3 position arm extensions, external and internal rotators, prone scapular scrunches, scapular wall slides

    2 x 5 minutes of stretching



    Commentary (or "My Feelings" as the awol Jazzy would say ):

    I gave jump roping a try today. I liked it. I think it's pretty much useless except for endurance work though, i.e., not helpful for sprinting or explosive work. Though, from what I've quickly read, jump roping is an excellent full body fat burning aerobic exercise. I think I will persist, though I'm not sure exactly what kind of sets to do. I've read that some people work up to 15-20 minutes. Egads, that seems like a long time! I though perhaps jump roping would be a good tabata exercise as well. Or, I considered jump roping at maybe 25-50 reps between other sets.

    I also pondered today whether I should do something about my propensity toward haphazard super-setting. Perhaps alternate upper body and lower body exercises? I may have been instinctively doing this, although I often alternate weights with core work (though I use core work for warm up too).

    Shortly after my gym routine, I drove 4.5 hours home. (Mr. Fort is headed to NY and Tucson for the week.) I arrived home to a house at 40 degrees and no heat. *&$**#**%@#!!! Apparently, there were power outages in metro DC from the high winds. After digging out every spare down comforter, I called a friend who came over at 10:00 pm, , to see if he could fix the problems. He did, (pilot light out and other stuff), and now I just have to wait for the heat to return. I'm hoping by tomorrow morning it will be warm. I think I'm going to sleep in my family room next to the fire and space heater! My bedroom is an icebox. Brrrrr!

    I'm rather sad for the holiday break to be over. I enjoyed a more relaxed schedule and sleeping in late. On the other hand, it will be somewhat easier to work out. Hot yoga sounds pretty swell right now. I'm hoping I can go to sleep after a coffee on the drive and the heat fiasco.

    Updated January 3rd, 2010 at 11:57 PM by The Fortress

    Strength Training and Dryland Workouts
  9. Weights

    by , January 3rd, 2010 at 10:42 PM (Elise's Fitness Fun)
    Quick workout in the weight room:

    Jump rope: 200 skips

    Bench press: bar x 5, 65 x 5, 100 x 5, 2 sets of 100 x 3 (On first set with 100 lbs. struggled a little with #5 in the set, so decided to stick with just 3 reps on the next sets.)

    Lat hi row: 2 sets of 90 x 5, 3 sets of 130 x 5

    bicep curls with barbell: 2 sets of 35 x 8

    leg raises: 2 sets of 25
  10. Happy Sunday midday swim

    Today we had a bonus LC session at the pool用robably because the visiting college team requested it. For part of the workout I got to swim with my amazing pool buddy Ray. Here痴 what I did:

    700 warmup

    5 x 200 (50FR/100ST/50FR) @ 3:45 [I did the stroke BK, BR, FL, FL/BK, and BK/BR]

    12 x 50 done as 4 x (50 K, 50 Drill, 50 build) [I did BR on the first 2 rounds, BK on the second 2]

    3 x 50 desc. + 6 x 50 (25 sprint, 25 easy) on long rest + 50 easy

    400 easy warmdown

    I felt a bit tight in the water from my weights this morning.

    I知 not sure if the pool will be open tomorrow morning for our coached workout葉he guard today said they would be closed if the temp dropped below 35 degrees. I think high-20s is forecast. We値l see how things go擁t I don稚 swim in the morning I can swing by at lunchtime for a dip.
  11. Sarasota Y Sharks Masters: 5:30 workout 01/04/10

    by , January 3rd, 2010 at 04:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 swim 1:45
    4 X 100 kick 2:15
    2 X 200 swim 3:00
    2 X 200 kick 4:15

    3 X 300 free 4:30
    #1 moderate
    #2 negative split
    #3 best effort

    1 X 100 IM 1:45
    2 X 50 stroke 1:00
    4 X 25 stroke :40
    Round 1: fly
    Round 2:back
    Round 3 breast
    Break between rounds

    8 X 50
    First 4 on 1:30, #1 moderate/2-3-4: fast
    Second 4: Warm down 1:00

    Swim Workouts
  12. First Run of 2010

    by , January 3rd, 2010 at 11:21 AM (My Passion)
    Today we met in Helotes at 7:30. I got there first, followed by Kelly who said that Mary thought she may have strep and wouldn't joins us today. Ernie and Kathy showed up next, followed by Bob and then Dennis and Sophie.

    Kathy, Bob and I were going to run between 5 and 6, while everyone else wanted to do between 10 and 12 miles. (I don't like running enough to run that much any more).

    The weather was 45 and overcast. We ran 5.7 miles. It was a good run.

    I took a hot bath when I got home and now am ready for the day.

    Happy Swimming.
  13. Stole Quick's set @ Sewickley, Sat., Jan 2

    by , January 3rd, 2010 at 10:38 AM (The FAF AFAP Digest)
    I ventured out to the Sewickley Y again to swim with Jimi, Bill White and speedster Mark Cox. This time, I wrote the workout after engaging in some thievery. Jim decided it was "Jimcentric enough," and meekly acquiesced.

    Swim SCY @ Sewickley Y:

    Warm up:

    650-700 variety

    Quicksilver/Speedo set:

    6 x 125 @ 2:00
    6 x 100 @ 1:30
    6 x 75 @ 1:14
    6 x 50 @ :45
    6 x 25 @ :30

    We took 1:00 between each round (though I'm not sure that was Quick's intent?) I was working at a pretty high aerobic level on these trying to keep up with the speedy freestylers (I did backstroke with fins.), so the mini-breaks were appreciated. The clocks didn't seem to be synchronized, so it was hard to get accurate tmes on the 75s and 125s. I believe I was going around 1:07-08 on the 100 backs and 31 or so on the 50 backs.

    50 EZ

    The assigned set was 16 x 50 kick (cruise 3, sprint 1). But Jimi balked at the undue length of the kicking ... So we modified it to:

    4 x (8 x 25), no fins
    rounds 1 & 3 @ :30
    rounds 2 and 4 @ :35
    1 minute between each round, which allowed for higher quality kicking.

    I did round 1 & 3 flutter kick with a board and rounds 2 & 4 backstroke kick w/11 SDKs. Jim started out like a bat out of hell, which I advised was not the way to begin. I think we went an 18 on the first one. He claims he beat me on one 25 (the last one). This is false.

    The next assigned set was 16 x 25 swim, cruise 3, sprint 1. But we wanted to get our coed steam in before they closed the steam room. So we took a 10 minute steam break. Then, we headed back to the pool to finish. Jimi and Bill (still in a Mexicoma) weren't thrilled with this idea, but I think Mark and I shamed them into it.

    16 x 25 @ :30, 3 cruise, 1 sprint w/fins
    I did free. It actually didn't feel too bad after a steam. I was expecting some sluggishness.

    no warm down, pool closing

    Total: 4150



    I enjoyed the Quick/Speedo sest and my backstroke still felt pretty good. There were no backstroke flags at one end, which was a bit challenging. I finally feel like I'm starting to get into halfway decent aerobic shape again after that ungodly long taper in late Nov. to mid-Dec. I may pop in a test set of sorts next week to see where I'm at. I'm heading to the gym today.

    I have not started on my New Years Resolutions yet. Though I'm hoping to stretch at the gym. There was an interesting article in the WSJ a couple days ago on this topic. It suggested that willpower and desire were NOT the best way to accomplish a resolution, but rather a "little bit at a time" approach was more successful in the long term.

    And I suck at eating gluten free. I unintentionally glutened myself at a restaurant last night. I think this is going to take some getting used to.

    I've attached a couple of out underwater shots. (I pulled these off facebook; they may need to be re-sized. One is the Pieta mother & child shot, naturally. The other is Bill and Jimi apparently attempting to strangle me. Jimi thinks this explains the red rash around my neck (which I myself had attributed to a gluten attack).

    Updated January 3rd, 2010 at 11:34 AM by The Fortress

    Swim Workouts
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  14. 1/3: Kick kick kick

    by , January 3rd, 2010 at 10:29 AM (Random Nonsense)
    Warm up
    - 50 walk trying to convince myself I could swim
    - 50 swim (can't really swim)
    - 50 swim w/ snorkle
    Kick set
    - 10x25 kick

    Various kick nonsense, lots of snorkle, only 4 sets with fins, everything else without fins. No AFAP, but some fast, mostly moderate pace low rest stuff.

    My ribs hurt more the longer I was in the water. I think this was because of the constant deep breathing from kicking. Doesn't feel too bad now.

    Lazy Wife did 5k, so I want to say it took me about 1:45 to do 3150.

    Off to Costco and afterward will commit hari kari (Costco puts me in a great mood) or do an hour on the bike.

    Update: 60 minutes on the bike instead of ritualized spilling of my guts.

    Updated January 3rd, 2010 at 07:00 PM by qbrain

  15. Meditations on a Swimming Bubble

    by , January 2nd, 2010 at 09:36 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Age/ Yearly Miles/ Weekly Average/ Best 100 SCY free / age rating / suit

    1. 46 / 221.11 / 4.25 / 53.68 ... 86.4 Speedo briefs
    2. 47 / 207.78 / 4.00 / 54.42 ... 85.6 Speedo briefs
    3. 48 / 264.34 / 5.08 / 52.09 ... 89.8 aquablade
    4. 49 / 374.77 / 7.21 / 52.46 ... 89.5 aquablade
    5. 50 / 411.77 / 7.92 / 53.02 ... 89.0 FS1
    6. 51 / 390.04 / 7.50 / 52.83 ... 89.7 FS1
    7. 52 / 363.90 / 7.00 / 52.87 ... 90.1 FS1
    8. 53 / 272.42 / 5.24 / 53.97 ... 88.7 FS1
    9. 54 / 373.28 / 7.18 / 52.69 ... 91.4 FS1
    10. 55 / 372.07 / 7.16 / 52.90 ... 91.6 FS1
    11. 56 / 406.70 / 7.82 / 52.86 ... 92.2 B-70
    12. 57 / 330.59 / 6.36 / 54.08 ... 90.7 B-70


    Greek Olympian and man-god Chris Stevenson posted this age ranking calculator at He includes an explanation for how it works and plenty of cautionary language about why not to take it too seriously, etc.

    You can use Chris's brain child to age grade any of your different races in all three courses. But for the sake of this vlog, I decided to just pick the 100 SCY freestyle. If you are getting to the point where your times are starting to plateau a wee bit, you might find this age grading stuff to be a fresh source of motivation.

    A couple different factors seem to clearly correlate with my personal swimming performance. The first one that jumps out is the introduction of the first speed suit, the Speedo Aquablade. My time dropped by a little over 2 seconds from the age of 47 to 48, and my age graded ratings jumped from the mid 80s to the cusp of 90--mainly because the norms were probably based on non-speed suit swimmers (thus giving me an artificial advantage once I started wearing one.)

    With the FS1, my times also improved relative to my age, and I think part of this was the faster suit, but my training--inspired, I am sure, by times I hadn't done since my young youth--also escalated significantly. The first time I cracked the "90" rating barrier was at age 52 in a FS1. The next year, however, I dropped back to an 88.7 rating in the same suit. The difference seems, that year at least, to be explained by a significant drop in yearly mileage--from 364 to 272. Clearly, the suit matters greatly for me, but training apparently makes some difference, too.

    My highest rating of all was a 92.2, achieved last spring at Colony Zones Championships. This was the first meet where I ever wore a B70. The year before, in a FS1, I swam only .04 slower. Was it the faster suit--or the increase in yearly mileage (from 372 to 406) that allowed me to swim a tiny bit faster at age 56 than I had at age 55?

    Soon, it seems fairly certain, speed suits of any sort are going to be outlawed. It is hard to know for sure what effect this is likely to have on my swimming performance, but it would be nice to at least discount the psychological change.

    So far, at age 57, I have swum the 100 at a couple of our local Y meets, and I've worn my B70 while doing so. It's been a bit disappointing for me because even with this advantage, my best 100 this fall/winter season has been a 54.08, albeit in less than ideal swimming conditions.

    Until today's exercise in Big Picture assemblage of personal swimming statistics, I have been dreading to think how truly slow I will become once the suit is outlawed.

    But let's say that I do end up adding roughly 2.5 seconds to my 100 post body suit ban. This is about what I subtracted in my 100 time from age 47 to 48 when the Aquablade was first introduced.

    I would thus be swimming, say, a 56.5 for the 100 free, which seems to me truly awful. But when I plug this number into Chris's age rating calculator, it cranks out an 86.8. This is almost exactly what I was doing, age-graded wise, at 46, before the speed suits were even introduced.

    So it would be just a return to historical norms.

    Perhaps this past decade in swimming performance, not just for me but for all who have "benefited" from suit enhancement of their swimming times, will be viewed by future historians as just another bubble of our bubble-bursting era of excess!

    And in the meantime, I shall set my sights on breaking 56.5 in jammers!
  16. Confidence builder

    by , January 2nd, 2010 at 09:33 PM (Elise's Fitness Fun)
    Thinking about doing some backstroke events this year. I like the 50 and the 200, but just haven't figured out how to swim the 100 very well. Anyway, decided to borrow a set from Fort to see where I am on my endurance. Pleased I was able to make the intervals. I didn't get much rest, but am just excited I made the times. It makes me feel a little bit better about trying some back events this year.

    Warm-up: 200 alternating 50 free/50 breast; 200 kick with fins alternating 50 kick on back/50 kick on side; 8 x 25 on :40 - odds are free and evens are breast

    Backstroke set:

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

    100 easy

    Butterfly drills/swim:

    4 x 25 double pull-buoy press drill

    4 x 25 fly swim on 1:00 - emphasize high hips and timing - 1,2 with fins - did between 10 and 11 seconds
    3, 4 - without fins - held between 13 and 14.

    100 easy

    2000 SCY
  17. 1/2: Bike and some body fat stats

    by , January 2nd, 2010 at 07:16 PM (Random Nonsense)
    90 minutes stationary bike.

    Patrick and Tim were talking about the Tanita bodyfat scale, so I thought I would share some numbers.

    Date: weight/body fat %
    12/23: 191.6/11.7
    12/26: 193.2/16.2
    1/1 : 192.4/17.0
    1/2 : 194.2/12.9

    In 3 days I lost about 7 pounds of muscle and gained 9 pounds of fat?

    I need more days like the last 24 hours. I gained 9.5 lbs of muscle in one day!

    My Tanita is from 2000, so maybe Tim's is more consistent, or maybe HE is more consistent, but I would guess my bodyfat is around 13-14% right now after holiday gorging.

    My point is that the Tanita probably isn't as accurate and consistent as someone who is interested in tracking body fat would want it to be.
  18. Saturday Jan 2nd 2010

    by , January 2nd, 2010 at 07:01 PM (Ande's Swimming Blog)
    Saturday Jan 2nd 2010

    recently did my online 2010 USMS Registration
    Don't have a team?
    Register with Longhorn Masters, TXLA

    Subscribe to this Blog

    I'll be in Nashville
    Sat jan 9th - Wed Jan 13th


    Whitney coached
    7:30 to 9:00
    swam with nate beside marcio larry and tyler

    wore briefs

    the board said 50's pick a pace
    30 sec break every 30 minutes

    dove in 3 min late

    30 min of 50's on 40,

    30 sec break,

    30 min of 50s on 37.5,

    30 sec break,

    30 min of 50's on 37.5,

    100 easy

    probably did around 6500

    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX

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

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
  19. Sunny swim in a lively pool

    Today when I got to the pool it was really hopping. The kids team was doing an open-water exercise in 3 lanelineless lanes, a visiting college team (from Centenary College in Shreveport, LA) was working out in 4 lanes, and the one remaining LC lane was left open for lap swimmers. It worked out fine謡e had 2-4 folks in the open lap lane for most of our workout. As a bonus, the college team had brought extra pace clocks with them, so we could see a clock easily from both ends of the pool. Here痴 what I did:

    200 warmup

    2 x (2 x 200 Swim, 2 x 100 Kick, 2 x 200 Swim) [Swims were on 3:30; I did mine a combination of FR/BK and IM]

    10 x 50: 4 @ 1:00, 3 @ 55, 2 @ 50, 1 @ 45 [I did northbound 50s FR, southbound 50s BK]

    8 x 150 FR/ST/FR @ 3:00

    10 x 100: 4@2:00, 3@1:50, 2@1:40, 1@1:30

    200 warmdown

    That put me over 5000 meters for the workout, which is the most yardage (metrage?) I致e swum in a while. I知 going back for more tomorrow!
  20. If you were kicking...

    by , January 2nd, 2010 at 02:58 PM (The Labours of SwimStud)
    ...and trying to get faster, what set would you do?

    10 x 50 2:00 all out and work the interval down over time (weeks and months).

    10 x 50 at interval = :05 RI

    1 x 500 DPK

    I'm thinking doing all three not necessarily in the same workout is probably good...

    Or maybe a set like:

    1 x 50 2:00 all out
    1 x 50 :05 RI
    1 x 50 EZ
    and do through several times.

    I think I also need to do some 50 & 100 swims with kick focus etc. I like to kick 200 and hammer the last 25 too.