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  1. Saturday's Swimming

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

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

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

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

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

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

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

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

    warm up:
    500 easy

    4 x 250 done 200 fr 50 k strong

    5 x 300 descend
    went 3:00 on last one

    4 x 250 done 200 IM 50 k

    14 x 50
    odds: 2 breaths
    evens 4 strokes fast

    50 easy

    2010 MEETS:

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

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

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

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

    Swim Workouts
  3. 10 ow championships 2010!!

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

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

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

    from an evolutionary


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    We are designed for this.

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

    The excerpt:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

  5. Full Workout 2/19/10

    by , February 19th, 2010 at 09:23 PM (The Labours of SwimStud)
    Well the groin got a good workout today, and I made it through unscathed. I did use fins a bit and pulled a good 1000 to give the groin a break just in case.
    Weird few days, to feel a sharp pain and have it fade so soon...maybe I'm blessed with good tissue repair & recovery, or the Muscle Milk even helped with the strain...Matt what do you think?
    Anyhow workout went thusly:
    Warm Up
    200 Swim
    200 K
    200 Pull
    10 x 100 Swim with Snorkel on 1:45
    10 x 100 Pull paddles and fins 1:40
    10 x 100 K with fins. 1-6 with board. 7-10 on back
    2 x 100 2:00
    4 x 50 1:00

    There was a guy doing the old race ya 50 then rest 100 routine with me it seemed today...I just got on with my steady pull set.

    I lifted after the swim and did my usual 45 minutes plus stretch off. Groin felt good and I sense there is a little tightness there but I think I'll be at full speed next week.
  6. Friday, Feb. 19

    by , February 19th, 2010 at 08:21 PM (The FAF AFAP Digest)
    AM Drylands:

    15 minutes med ball slamming in racquetball court*
    goblet squat, 65 x 3 x 15
    bicep curl, 50 x 1 x 10, 40 x 1 x 10
    Icarian lever incline pull 85(?) x 3 x 15
    overhead squats, 45 bar x 2 x 10
    (these were harder than usual, guess I hadn't done them in awhile)
    hanging straight leg raise, 2 x 15
    (wrist is fine now)
    squat swing w/25 lb plate, 1 x 15
    (forgot to do 2nd set)
    standing overhead cable tricep press, 60 x 1 x 15, 65 x 1 x 15
    russian twist on incline bench, 25 x 2 x 25
    box jumps, 2 x 10
    push ups, 2 x 15

    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25
    ball on wall, 2 x 100

    * I have been keeping my nails longer since before the NE meet pursuant to Ande's tip. [ame=""]U.S. Masters Swimming Discussion Forums - View Single Post - Ande's Swimming Tips: Swimming Faster Faster[/ame]. But med ball slamming is murder on the nails. Broke another one today.

    PM Swim/SCY/Solo:

    Warm up:

    700 various

    Drill/Aerobic Sets:

    40 x 50, done as:

    10 x 50 Wolfy russian breast drill @ 1:00
    (this is exhausting if done right)

    10 x (25 easy speed fly + 25 EZ) @ 1:00

    10 x 50 easy speed double shooters w/MF @ 1:00
    (went 24-25)
    (if I concentrate on kicking both ways, I usually take one less kick per length. well, doh.)

    9 x 50 IM order @ 1:00 + 50 EZ

    I did the spin turn on the 3 back to breast 50s. I'm just going to call this "The Roddin." I think if I practiced it, it would be faster for me. I just couldn't spend quite as much time underwater in backstroke perhaps. The one issue is that I am most comfortable touching on my left hand and flipping to the left. Not so much to the right. The Roddin turn feels more natural for me than the flip turn I experimented with a couple years ago. I need to consult Ande's Tips. I recall he has a tip and various videos of this turn that I should review.

    The IM 50s felt very odd, just confirming that I occasionally need to do more IM type sets where I am switching strokes.

    I wish we could swim the IM any way we want. I think I'd go fly, breast, free, back.

    100 EZ

    Speed Sets:

    8 x (25 AFAP swim w/fins + 25 EZ) @ around 1:15-1:30, didn't really keep track of interval
    did 2 of each stroke

    100 EZ

    8 x (25 AFAP kick w/fins & Board + 25 EZ) @ 1:00

    It's easier for me to recover from kick sprints than swim sprints ...

    100 EZ

    5 x 1:00 VK
    odds = breast
    evens = dolphin

    5 minutes hot tub



    Another glorious day with no cramps. Woohoo! I think Ande should write a tip on Smart Water. It seems to work for me.

    I felt like I got back in the groove somewhat today. Tomorrow, I am planning to hit the gym with Mini Fort. (I really need a new nickname for Mini Fort, as she is my size; it's starting to sound dumb to my eats.) Sunday, I am going to the GMU AM practice (woohoo!) and may hit hot yoga with a friend at 4:00.
    Otherwise, a rare weekend of no meets, no games, no frantic running around.

    I am feeling mighty pleased that Speedo and I may actually get to do a couple relays at Nats together.

    OK, just ate a raw food spirulina bar and and am off to cook sauteed veggies and salmon for dinner shortly.

    Updated February 19th, 2010 at 09:43 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  7. Friday, 2/19/10

    by , February 19th, 2010 at 01:05 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    400 Reverse IM kick/swim by 25
    300 pull
    (did all free w/p&b)
    4 x 100 kick
    (1st & last 25 on back, middle 50 on sides)

    swim 10 x 50 free on :50, #4, 7, 10 fast

    (ave 40-42 on these with fast ones around 36)
    100 easy

    swim 10 x 50 no free on 1:00, #4, 7, 10 fast

    (went 44-46 on these with fast ones around 39)
    100 easy

    pull 6 x 75 on 1:15: breathe 3/5/7 by 25

    swim 4 x 25 FAST choice on :45
    (went fly - 16, free - 16, back - 18, free - 16)

    swim down 100

    Total: 2950 yards
  8. Thursday Class

    Thursday class, 2500 yds total.

    Kind of a 'generic' workout--we worked on streamlining and endurance, and mixed in some IM sets with all the freestyle. I started out feeling tight and grumpy (too many late nights watching the Olympics, LOL), but got looser and stronger as I went along. One thing I love about swimming is that I always feel better when I get out of the pool than I did when I got into it.

    My total yardage for 2010 is 29.75 miles, and it's only halfway through February. What an awesome feeling!

    Also in happy-making news, I can get a $150 rebate on my club membership through my health insurance. Woo and hoo! That's almost three months' worth of fees!
    Swim Workouts
  9. FAST Fri Feb 19th 2010

    by , February 19th, 2010 at 11:16 AM (Ande's Swimming Blog)
    FAST Fri Feb 19th 2010

    What do you think of my wife's photos at

    The Austin Grand Prix starts in 2 weeks,
    I'm going to rest a few days to a week days for it.

    Subscribe to this Blog


    scy, main pool,
    Chris coached
    5:30 - 6:30
    swam with
    Tyler, Todd, Marcio Doug, Nate, Max & Beth
    wore B70 legs

    warm up:
    800 choice

    12 x ??? on 3:00 FAST
    pick your distance
    I did 100's & 50's
    fr & K

    50 easy

    25 SDK

    25 SDK running start

    2010 MEETS:

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

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

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

    by , February 19th, 2010 at 09:34 AM (Swimming, Life, and Other Stuff!)
    I got up at 4:45 for an early morning swim at the Monon Center. I had a tight schedule since I had to be at school by 7:00 a.m. for a meeting.
    Here's what I did in my 65 minutes:
    **600 warm-up freestyle swim
    **8 X 75 IM Roll on 1:30
    ** 4 X (300 pull buoy and paddles--then 4 X 50 descending on 1:00)
    3,200 scy

    There were some kick/drill sets to follow but i ran out of time!
    I'm glad it's Friday! As soon as i get these classes over with I'm going to have some fun!
    We are having Hockey tonight in Staff Olympics!! Chard will probably follow!
  11. Long Long morning

    by , February 19th, 2010 at 09:11 AM (Mixing it up this year)
    After having to work some last night I thought I would try to sleep swim this morning but it was not to be. I actually stayed awake.

    1000 Free as 200swim/pull/swim/kick/swim
    1000 kick w/fins streamline on back alternate by 200 Back/Fly brisk pace
    I was going to do 1000 Free pull w/paddles & bouy but my heart started racing at the turn from 400 to 500 so I went 400 in 6:07 and did a recovery 100 to get my heart rate down then followed up with another 400 in 5:58 and another recover 100
    200 Back Easy
    200 Free kick w/fins easy
    100 free w/fins easy

    Total 3500 meters
  12. 02-18-2010 workout

    by , February 19th, 2010 at 01:31 AM (Swim like an Orca, but faster !)
    6-7:30 PM

    warm 500 FR, 200IM drill

    3x200 FR breakout
    3 strokes in/flip/2 dolphins/3 strokes out no breath. on 3:30 (did 3 in and 1 out)
    10 x 100 K 1:30 ( first 5 FR with fins, 2nd 5 FR w/o fins, one was dolphin kick on 2:30.
    4 x 100 Drill ( Gaines/Dana whatever her last name is, FR switch drill) :30 rest
    20 x 25 sprint on :30 ( 10 Fly, 10 BK) Fly :15, BK :17
    6x25 FR sprint on :45 no breath, did 1st NB, 2-4 2br, 5 4br & 6th 2 breaths.
    200 cool
    3550 scy

    Took awhile to do the drill, figured out that I had to do a 3 count to make it work; kick on side head down, one stroke-switch sides, breath, head down stroke etc...I dont get the time to read through all the blogs like I used too. I sometimes zero in on a couple fav's since everyone seems to have a lot going on in their respective workout regiments.
    Anyways, I'm trying to focus on what I can do, and go faster doing it, while nursing the various injury's that occur along the way.
    Swim Workouts
  13. Thursday, Feb. 18

    by , February 18th, 2010 at 11:18 PM (The FAF AFAP Digest)

    My Thursday workout buddy was still sick, so I swam a sprinty workout solo.

    Warm up:

    700 various

    8 x 25 shooter on back, no fins

    Short Axis Speed Set w/Fins:

    2 rounds of:

    4 x 25, odds = AFAP, evens = EZ
    4 x 50, odds = AFAP, evens = EZ
    3 x 75, odds = EZ, even = fast
    3 x 100, odds = EZ, even = fast

    1st round = breast
    went 33, 31.5 ish on the 50s
    went 52 ish on the 75, clocks weren't synched
    went 1:09-10 on fast 100

    2nd round = fly
    went 25s on the 50s
    went easy speed on 75 and 100
    went easy free or back kick on the EZ portions
    on the 75 fly, tried breathing every stroke
    on the 100 fly, tried breathing 2 up, 1 down (went 1:00)
    I like 2 up, 1 down breathing better

    Sprint Kick Set:

    10 x 50 kick w/board & MF,
    25 haul ass AFAP + 25 EZ

    100 EZ

    5 x 1:00 vertical kicking
    odds = breast
    evens = dolphin

    Vertical kicking is pretty much just a drill for me. I work on keeping the knees together and kick narrow in evil and work on kicking both sides on dolphin. If I want to make it tougher, I need to add a med ball. But I think I'll work on explosive streamline VKs now as well.

    50 EZ

    Total: 3000 + VK


    Did about 40 of the 60 minutes of Bryan Kest's power yoga.

    + 3 x 15 push ups



    I think it's definitely time to shift back into speed and power swimming. I feel like I've lost a bit of speed and I don't feel as strong. I may not even swim another 200 the rest of the year, so it's back to some CVDB type training. I'm REALLY hoping I can hit the gym tomorrow, though my "to do" list is daunting.

    I was talking about my evil pull with Mini Fort today. I'm still apparently doing it somewhat wrong. She prescribes windshield wiper sculling. This is where you scull on your stomach with elbows bent on the surface of the water and forearms and hands beneath the water moving in a windshield wiper pattern. Sounds kinda hard, but I'll give it a try on a drill/recovery day.

    I'm still mulling over the Warrenton meet on March 14. I'm just worried I'll be too exhausted for the Albatross meet the following weekend. Perhaps if I only swim 2-3 events on one day it won't kill me ... Any suggestions on events? I know it's odd, very odd in fact, but I have an urge to repeat the 100 breast. And maybe the 50 free.

    I made it through the workouts without a cramp today! Woohoo. I also realized my fav new raw food energy bar is only 150 calories.

    And I am swearing off chips and eliminating them from the house. I had another late night snack of vegan brown rice seal salt chips. Sounds innocent and healthy enough, right? Noooo. I looked at the package this morning. 6 oz of chips = 840 calories. Holy crap! 10 chips is one serving (really?!) Since I am unable to just eat 10 chips, I will have to purge the pantry. Forget about racing weight, all I need to do it cut chips. lol
    Swim Workouts , Yoga
  14. Rest - Individualization

    by , February 18th, 2010 at 10:07 PM (Elise's Fitness Fun)
    It seems that peak performance involves so many factors working together at the right time - good training, nutrition, recovery, etc. What amazes me is the difference in ideal rest/recovery from individual to individual. It seems there is no "one size fits all" when it comes to rest or recovery. There seems to be variation among sprinters not so much based on the fact that they are sprinters, but more based on the fact that each individual needs a specific amount of rest. My own experience is that more rest is better. Several examples come to mind:

    1. Masters PB in 200 back in 1999 - Was completely out of the water for three weeks for medical reasons, trained for three weeks, raced and did masters best.

    2. Second fastest masters time in 50 fly in 1998 -laproscopic lower abdominal surgery 4 weeks before Nationals, out of water for 10 days, no more than 1500 yards per workout leading up to Nationals.

    3. Best sprint triathlon performance - went on vacation three weeks before and with the exception of one five mile run, took the whole week off. Returned and trained hard for one week, and took it very easy (half distances of tri) the week of.

    4. 100 free - masters PB - 2010 - swam twice the week of meet for a total of 2900 yards.

    All of this makes me wonder if I am unique when it comes to rest or if something along this line (don't want to wish medical issues on anybody - just wishing time off) would benefit other masters athletes. Maybe I push my body too hard when I train and the rest really is needed and quite beneficial. Am I all that different from other masters athletes though?

    The rest issues all comes to mind as I have only been able to swim once so far this week. Other things have kept me out of the water - stomach bug, grading papers, attending to child's activities. When I have started to feel guilty or lazy this week, I have tried to remind myself that rest or recovery from the meet is not a bad thing. Of course, I may be eating my words in a few weeks or at Nationals. Nonetheless, the rest aspect is an interesting thing to ponder.

    Updated February 24th, 2010 at 01:10 AM by elise526

  15. Groin Update!

    by , February 18th, 2010 at 08:12 PM (The Labours of SwimStud)
    Well still not feeling any persistent pain, so I am thinking it's probably a minor issue that will go away within a few days.

    Any pain I felt yesterday was sharp whereas today any pain is much duller and more like a strain or sore feeling.

    I didn't run today it may not have had any negative effects but I though it prudent to let the area rest as much as possible.

    I did manage to sneak in a brief pull of about 500 yards though.
  16. A great morning for backstroke turns

    This morning the air temp was just over 30 degrees when I got to the pool. But the facility was open, the water was warm (82), and there was little wind—a perfect morning for swimming (and the first workout in a while where the backstroke flags were predictable.) My workout buddy Ray was there, and here’s what we did:

    1100 warmup (scy)

    10 x 100: 4 @ 1:35, 3 @ 1:30, 2 @ 1:25, 1 @ 1:20 [I did the evens in each group FR/BK, and focused on making that one BK turn really great

    100 easy

    12 x 50 Kick @ 1:00, 4 sets of 3 desc. [did 3 of the 4 fast ones <:45]

    400 FR, neg. split

    6 x 50 pull w/ snorkel, working on maintaining a strong core [My favorite drill for this is to move my pull buoy down a bit more towards my feet on each successive 50, while trying to keep my core engaged and my back unarched, and focusing on feeling the connection between my arm stroke and body rotation. Anywhere below the knees gets difficult—you really have to use your abs to keep the pull buoy from making your feet and legs float too much.]

    200 warmdown + sculling + basking

    Our coach changed our workout schedule so that we have practice tomorrow night instead of tomorrow morning. Hurray! Now I can watch the figure skating without worrying about how I’ll feel waking up for 6 am workout.

    Updated February 19th, 2010 at 09:20 AM by swimsuit addict

  17. FAST Thu Feb 18th 2010

    by , February 18th, 2010 at 01:11 PM (Ande's Swimming Blog)
    FAST Thu Feb 18th 2010

    What do you think of my wife's photos at

    The Austin Grand Prix starts in 2 weeks,
    I'm going to rest a few to a week days for it.

    Subscribe to this Blog

    Whitney isn't coaching this Fri & Sat so she did Fast Friday today.

    lifted before practice
    just maintaining strength


    scy, main pool,
    Whitney coached
    5:30 - 7:00
    swam with
    Dale Rodgers, Tyler, Larry, Max, Joe, Desiree, Kelly, Ritchie and Michael Lovato
    wore B70 FULL

    warm up:
    inx 20 minutes
    I did 100's on 1:20
    went around 1400

    50 free fast
    went 25

    50 easy

    20 x 50 FR on 1:20
    hold them all with in 3 sec of the time on the fast one
    held 26's & 7's from a push
    went 25 on last

    1000 fr neg split
    went 5:50 ish
    5:17 felt pretty easy

    50 K fast did SDK & K on surface
    went 28

    50 easy

    20 x 50 K, on 1:20
    did SDK & fly k on surface
    hold them all with in 3 of the time from the fast one
    held 30's & 31's from a push
    went 26 on last one from a dive

    2010 MEETS:

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

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

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

    Updated February 18th, 2010 at 01:24 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  18. Thursday, 2/18/10

    by , February 18th, 2010 at 12:38 PM (A comfort swimmer's guide to easy swimming)
    I'm gradually getting over this cold and feeling better each day.

    SCY, Solo

    200 swim free
    200 swim back
    4 x 100 kick w :10 sec rest
    (did these as 25 kick on back 25 kick on R side 25 kick on L side, 25 kick on back)
    100 IM drill
    100 IM swim

    3x around
    pull 6 x 75 free on 1:20: breathe every 3 and keep this SMOOTH with full range of motion - work the triceps!
    (did these between 57 and 60)
    go right into
    4 x 25 choice FAST on :40
    take 20 sec. rest and go right into next round

    (Rnd 1 free around 16, Rnd 2 fly around 18, Rnd 3 back around 19)
    100 swim easy

    50 back from blocks (35)

    100 easy

  19. NUMB3RS

    by , February 18th, 2010 at 09:47 AM (Meet Director's Path to Tranquility)
    "The success of any great moral enterprise does not depend upon numbers."
    -William Lloyd Garrison

    Most all post-meet tasks are now completed. There were 11 tee shirts that needed to be mailed out. I did not enjoy thinking about listening to the postal clerk's song, "Is there anything fragile, liquid, perishable, …" 11 times. I bought the delivery confirmation for $0.80 each so I could be assured of delivery. Postal insurance on a $15 tee shirt was too expensive. I went to the post office in 2 trips because the Tyvek envelopes we purchased years ago for this purpose ran out after 6 shirts. These babies are expensive now - $26.00 for a box at Office Depot, about $0.50 each.

    This year 9 swimmers ordered the printed results. Results were copied, addressed, and mailed out Tuesday. They did not contain the officials names.

    The 189 swimmers signed up for the meet, along with 3 deck entries equalled 672 splashes =
    about 3.5 events per person
    146 swimmers attended the meet, the rest skipping out due to the snow on Saturday
    35 swimmers claimed this as their first Masters meet
    0 USMS records this year, although there have been a few in the past
    0 Olympic medalists showed up (we had one once)
    76 entries came in the last 3 days before the deadline
    6 swimmers sent in photos for the online meet scrapbook
    84 new meet records were set
    10 coconut relay teams entered
    19 relay teams entered the 2 relay events - 11 in the medley

    The tee shirts were a hit again this year. 52 meet swimmers ordered meet tee shirts. 13 team members not in the meet bought tee shirts (actually 12 - the meet director gets a free tee shirt.) There were 6 to sell at the meet - all sold. The last one sold after I received an email requesting one the day after the meet. 71 shirts were printed but 72 were ordered - the tee shirt printers messed up one.

    VMST sent the most swimmers to the meet - 20. Our team ALEX sent the second most, and RMST the third. GMUP sent the least - 0. I pick on them because none of their four signups attended (although swimmers 30-40 miles away made it), and they are the third closest team geographically to us.

    Who actually attends our meet? Well, Alexandria Masters has quite a few swimmers who do not compete except at our event. We have some very good swimmers in that group, too. Hosting the meet provides an opportunity for these people to compete who would not normally do so. Earlier, I mentioned that we aimed to attract the swimmers that shy away from competing. This seems to be true with our team as well as others.

    Since I embarrass myself at about half the meets here in the area, I am familiar with a lot of the names on those meet programs. True, a good many do show their face at our meet, but it is safe to say that many characters at our meet are never seen in other Potomac Valley competition. One team in particular - ARMS - is almost non-existent in other meets, although 13 of their swimmers attended our Tropical Splash.

    But, I believe that there is another dynamic at work, too. Not only do we attract the swimmers that like to have fun at meets, but this is translated to teams, too. I conclude that for two reasons.

    First, we actually do attract some elite level swimmers to the meet. And they return each year. They tend to be on the teams that have big turnouts. Second, there are some teams that we rarely see in our meet program, even though they are local and have good turnouts at other local meets. I believe their teams' culture and personality are more competitive; where performance and competition are taken more seriously. These are the teams where members would not attend our meet to have fun, but to seriously swim and compete. Starting blocks, breaking records, and automatic timing are what these teams get excited about.

    Other teams much further away have an unbelievable turnout at the Tropical Splash (and their elite swimmers show up) because I believe their team culture is more attuned to swimming and competition as fun. Coconut relays, leis, and sociable hospitality rooms are what attract these teams to competition.

    So, the teams where serious performance is the team culture tend to stay away, while the swimmers and teams with a fun, gregarious team culture tend to show up. This makes the meet even more enjoyable - a meet filled with only swimmers of this personality!

    One thing is for certain - our meet grows in popularity each year (and I fear may be too popular for its own good.)

    Updated February 18th, 2010 at 03:02 PM by Rnovitske (I can't believe these stupid grammar mistakes!!!)

  20. Over the humpday and down the other side

    by , February 18th, 2010 at 08:29 AM (Mixing it up this year)
    I am starting to drag due to watching the Olympics at night then making it to practice in the morning.

    10x100@1:45 Free every 3rd Back
    8x25@:45 Back kick arms perpendicular was holding 40's (I need to work on this)
    500 Free kick w/fins every 3rd moderate
    6x50@1:00 Back went 48,46,46,46,46,44
    500 Free w/snorkle & paddles had a goggle malfunction at 300 and had to stop to get the water out
    5x100@1:45 as 50Free/50Back w/paddles held 1:31's
    200 Free EASY

    Total 3200 yards