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  1. Over the Wall...

    Sunday my husband and I being newly certified (note: not certifiable) went to a nearby quarry to dive. Once again swimming showed to me it's gift. The quarry manager happened to be there and is an expert diver. While my husband needed to find his comfort level in the water and stayed close to the surface and shore I was taken on an underwater tour of the place. I swam through big pipes and sat on an underwater platform. I saw a sunken Volkswagon Beetle and then a Van. I saw purposely sunk boats and even a Rocking Horse?! That was really bizzare. It is definetly strange down there...but the most daring thing I did was after we came to the surface he asked me it I wanted to "Go over the Wall".
    Over the wall the quarry drops about 90 feet or more. I saw husband's huge yellow finns flopping in the air on the surface in the distance. I figured he was alright so I replied,
    "Okay".
    It seem to go by very fast as we descend down, down, down. It was getting colder and colder. My hands went numb and then my calf started to cramp. We came to yet another lonely sunken fiberglass boat. I put my depth guage in its bottom. I was at sixty feet and 50 degrees. I looked into the quarry managers mask and his eyes gazed upward. That is where I was ready to go. We took our time as not to get the bends. Another first for me.

    I was late for this morning workout but I was there.
    I can't remember everything we did however
    A bunch of 100's free and 25 drills
    kick for15 minutes with free and stroke variety.
    kick 25's about 10 on 30 sec
    4 X 100 free
    25 stk
    75 free
    25 stk
    50 free
    25 stk
    rest 40 sec between each set
    Some other set.
    Cool down
    Hot tub and tomorow I promise myself to get up to go do land excercise with the team.

    Updated May 4th, 2009 at 09:59 AM by flippergirl

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  2. Monday 5/4 - Was this a Sprint workout?

    by , May 4th, 2009 at 07:37 AM (Mixing it up this year)
    I borrowed this workout from SwimStud. I know the workout itself is a sprint workout but is the effort I put in to it a sprint workout? Keep in mind my best race time for 50 free is a 28. You decide, any feedback welcome.

    2x[200 kick w/fins
    .....[200 pull w/paddles & bouy
    .....[200 swim

    50 free in :35
    200 free EZ
    50 fly in :43
    200 free EZ
    50 back in :44
    200 free EZ
    50 breast in :54 left knee hurt on this but did it anyway

    20x50 @ 2:00 Free as 5x m,m,m,f went :40, :39, :38, :35, :39, :38, :38, :34, :38, :38, :37, :34, :39, :38, :39, :34, :38, :38, :38, :34
    300 kick with fins
    200 free EZ

    Total 3500 yards

    I will have to do this one again in a few weeks but long course since the pool changes next week.

    Updated May 4th, 2009 at 08:28 AM by Donna

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  3. Yardwork Sunday, swim too!

    by , May 3rd, 2009 at 11:39 PM (Swimming, Life, and Other Stuff!)
    Today's NASTI Practice:

    1) 500 free swim warm-up
    2) 2 X 150 IM Roll on 3:00 int
    3) 4 X 100 Free on 1:45 int
    4) 8 X (100 IM on 2:00 and 2 X 50 Free on 1:00)
    5) 12 X 25 (hypoxic breathing patterns) i just sprint
    6) 200 IM moderate
    7) 100 Backstroke cool-down
    3,400 yards

    I went home and did yardwork for 5 hours. It was a pretty day to be outside. Cleaned some windows too!

    Good luck to all of you going to Clovis. I can't wait to see the play-by-play results!
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  4. Sun May 3rd, 2009 nat's in 5 days

    by , May 3rd, 2009 at 07:18 PM (Ande's Swimming Blog)
    Sun May 3rd, 2009

    here's a pic of nate from last years nats
    I'm diving in in the background


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    6 days


    weights at world gym

    lat press 6 x 40 5 x 45 5 x 50 5 x 55 3 x 60

    lat pull 6 x 165 5 x 205 4 x 215 3 x 225

    bench 6 x 135 4 x 185 4 x 200 2 x 205

    TODAYS SWIM PRACTICE
    LCM
    Swam noon to 1:15
    Bridgette Coached
    TSC main pool
    swam with Larry & Jon

    warm up
    12 x 50 on 1:05 or more
    increase SDK on each one
    1 - 12
    count strokes

    4 x 50 k desc on 1:30

    25 fr
    roll
    easy speed
    jon timed
    went 10.88

    100 easy

    rest 5 minutes

    25 fr
    roll
    easy speed
    jon timed
    went 10.9

    rest 8 mminutes

    put on b70

    25 fr fast
    roll
    jon timed
    went 10.55

    rest 6 minutes

    25 SDK fast
    went 11.3

    50 easy
  5. MC day 2

    Coach gave us a 5000 yard distance practice today. I got in a bit early and did an extra 1000.

    I was definitely bonking a bit during the last 1000. On this, my second day with no caffeine or solid food, i have no headache to report, but i know i will be taking a snooze when i get home from swimming. My weight so far is holding steady at 168 lbs. I have been trying to avoid the kitchen except to mix up my lemon juice, maple syrup and cayenne concoction. I have doubled the measure of cayenne powder, this stuff doesn't really dissolve, and the extra kick makes the mix seem more like a food item than just lemonade.

    total consumption for the day is the same as yesterday with an added 1/2 tsp of cayenne and 1 endurolyte capsule:

    1 aspirin
    1 endurolyte
    6 oz. lemon juice
    6 oz. maple syrup
    1 tsp. cayenne pepper
    lots of water

    2 down, 8 to go
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  6. 4 mile humid run

    by , May 3rd, 2009 at 04:17 PM (Elise's Fitness Fun)
    Ran 4 miles on the trail. Sprinkled here and there throughout the run. Threw in some speed and I must say that I felt a little rusty and endurance was not great. Throughout the 4 miles, alternated 1/2 mile easy with 1/2 mile hard. So, I basically had 4 x 0.5 mile of speed work. Here is how it broke down:

    1st hard effort - 3:15
    2nd - 3:22
    3rd - 3:34
    4th - 3:39

    Yikes! You can see how tired I got the more I did. Well, I'm thinking that next time will have to be better.

    Even though I was sick for a couple of days, had an o.k. week. This week was meant to be a recovery week anyway, so I'm glad I did not lose too much ground.

    Swimming: 2 swims for a total of 5,200 yds
    Running: 3 runs for a total of 12 miles
    Weights: 1 session
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  7. CT State Champs

    by , May 3rd, 2009 at 04:03 PM (The Labours of SwimStud)
    Well got up early to trek across the state to Old Lyme for the state meet:

    First dance with 200 FR 2:24.97 splits thus:
    34.14, 37.22, 37.29, 36.32.
    50 FR :28.11 a tad slower than my PB from Zones.
    100 FL 1:18.56 Went great for the first 50 then died. Forgot to note splits.
    100 BR 1:17.71 a new PB but think splits were :36 and :41. Last event of the day, week after zones...been ill all week. I think I can get a better time.
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  8. May Workouts

    by , May 3rd, 2009 at 02:53 PM (Time-Crunched Swimmer)
    Friday 5/1
    Run 2 miles (19:40)

    Saturday 5/2
    Willow Duathlon
    .5 miles run warm-up
    5k run 29:50
    20k bike 38:00
    5k run 29:45

    Sunday 5/3
    Bike 10 miles (recovery ride)

    Tuesday 5/5
    Run 3 miles (9:52, 10:02, 9:04!) 28:58 (avg. 9:39-9:40)

    Walk .15 cd

    Updated May 5th, 2009 at 05:56 PM by kellys

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  9. John Kinsella, James Brown, and a Zonesman

    by , May 3rd, 2009 at 02:17 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I don't honestly think it's swine flu, but it is something, and it is nasty enough to flair the dripping nostrils and curl the vestigial vertebrae in one's lower spine and make one whimper with the shrill sound: Suuuuuuiiiiiiiiiiiiiiii!

    Under such conditions, you must please forgive the fact that the Trilology cannot hold to its original linear structure but must necessarily and instead jump around a little bit to keep the reader's interest stoked and the vloggist's hopes of survival extant.

    I need, in short, a dose of remembered magnificence, for one short week after this occurred, no traces of it remain in the ruined corpus that is me in my present sickness.

    It it not I but my brain now that is swimming around, looking for an exit from the pool and fast taking on water.

    One moment: must grab a cookie to give the urge to vomit something to do with itself.

    Okay, better. Now, for some bragging that I hope will scare the viruses into abandoning my body out of fear I might one day regain the now disappeared fortitude of last week's quadruple Zonesman...

    John P. Kinsella was one of my adolescent swimming heros, the first human to ever swim under 16 for 1500 long course. From Wikipedia:

    John Pitann Kinsella (born August 26, 1952) was a standout at Illinois swimming [ame="http://en.wikipedia.org/wiki/Swimming"][/ame] powerhouse Hinsdale Central High School in the late 1960s. As a 16 year-old, he won silver in the 1500 meter at the 1968 games, finishing second to U.S. teammate Mike Burton.
    Kinsella was a member of the gold medal-winning 800 freestyle relay team at the 72 Olympics. In 1970 he was awarded the Amateur Athletic Union's James E. Sullivan Award for outstanding amateur athlete. In that same year he became the first person to swim 1,500 meters under 16 minutes. Kinsella, Mark Spitz and Gary Hall, Sr., were part of Doc Counsilman's team at Indiana, which dominated men's college swimming in the early 1970s. Kinsella was the NCAA Division 1 champion in the 500 and 1650 freestyle events in 1971, 1972 and 1973. After college, Kinsella went on to swim professionally, setting a time record for swimming the English Channel. He is a member of the International Swimming Hall of Fame.

    Imagine my discovery of his time in the 500 free at Y Nationals:

    4 Kinsella, John P 56 Cedar Rapids IA 5:45.80 5:26.07 5
    28.58 59.96 (31.38)
    1:32.37 (32.41) 2:05.28 (32.91)
    2:38.63 (33.35) 3:12.34 (33.71)
    3:46.07 (33.73) 4:19.73 (33.66)
    4:53.13 (33.40) 5:26.07 (32.94)

    Granted, John is a bit older and longer in the tooth that I am now. My birth date of Sept. 24, 1952 means that I am almost one full month more youthful and vigorous than he is, chronologically speaking. And who knows what he has done with himself in the intervening years post-English Channel Record Establishment and International Swimming Hall of Fame Enshrinement?

    If I had been him, I might have been tempted to take some time off.

    But I am not him, and thus have spent the intervening years paddling back and forth in the human broth at the Sewickley YMCA.

    Here is my own most recent 500 free style performance:

    Men 55-59 500 Yard Freestyle
    ================================================== =============================
    ZONE: Z 5:27.37 4/12/2008 James Thornton, TPIT-AM
    NATL: ! 4:57.82 5/20/2007 JIM MCCONICA
    Name Age Team Seed Finals Points
    ================================================== =============================
    1 Thornton, James 56 TPIT 5:41.00 5:24.84Z 9
    28.99 1:00.34 (31.35) 1:32.89 (32.55) 2:06.01 (33.12)
    2:39.48 (33.47) 3:13.11 (33.63) 3:47.03 (33.92) 4:20.65 (33.62)
    4:53.52 (32.87) 5:24.84 (31.32)


    Glance momentarily at the final time. Then glance at John P. Kinsella's final time.

    Then glance back and forth in a growing frenzy of ecstasy!

    Another note: look at my splits and how generally mechanical and repetitive they are, a short inaugural surge, perhaps, just to get things started, but then almost pefect metronomic rhythm until the grand finale itself explodes in a froth of glory.

    The great Dadaist himself, Michel Duchamp, famously suggested that there is another human physical activity that we largely desire to be "mechanical and repetitive." I think you may well find that my B70-'d 500, when viewed to a certain accompanying melody, will provide you an inkling into his thoughts.

    Because of various copyright infringement concerns, I am going to ask my viewers to go through a modest hoop at this point.

    I will present two film links now. Your assignment is start the first one, then about 35 seconds later, start the second one. At this point, with both running simultaneously, turn off the sound on the first film, and turn up the sound on the second one.

    At this point, focus your eyeballs solely on the first one (i.e., me swimming) while allowing the second one provide the sound track.

    In this way, you will be able to watch just slightly under five minutes, twenty-five seconds of me giving John P. Kinesella's time a beat down in the 500 freestyle to what I am sure the women viewers will acknowledge is the perfect musical accompaniment to my efforts.

    I hope this makes sense. If you have ever desired in your own life to beat the very best of your era, I invite you to vicariously enjoy my own experience as your own!

    And now....get it on up! The movies, I mean:

    [ame="http://www.youtube.com/watch?v=loLCQMtDp_s"]YouTube - Old Man and the B--70, that is: 500 Yards[/ame]

    (Again, this film is your visual beacon--the Money Shot itself--all 6 minutes plus, which includes some preliminary banter by SwimStud and Mermaid, some other ancillary filler, and maybe some fist pumping by me at the end. If you are technically savvy, the actual race starts 37 seconds into the movie, so consider adjusting the James Brown cover accordingly.)


    [ame="http://www.youtube.com/watch?v=Yz-KRkfX2v0"]YouTube - James Brown - Sex Machine (cover)[/ame]

    (This above movie, again, is for sound track purposes ONLY. Press start about the same time the starter's gun goes off in the other film, then ignore everything but Mr. James Brown singing about Mr. James Thornton.)


    Epilogue: If, after watching my performance, you agree with me that I deserve (not for all time, but maybe a couple of days) to get John P. Kinsella's Sullivan Trophy to keep in my house, perhaps we can draft some kind of protest demanding he mail it to me, again, just for a little while.

    I have a spot in my office where I think the Sullivan Trophy would look very, very good and even at home, if you will. Again, I will send it back; I do not believe my recent victory qualifies me for perpetual ownership of the Sullivan Trophy.

    But just a little sharing would be nice.

    Updated May 29th, 2009 at 01:55 PM by jim thornton

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  10. Team Practice, Sunday, May 3

    by , May 3rd, 2009 at 12:13 PM (The FAF AFAP Digest)
    Dragged myself out of bed today. Pretty sore from weights. But made it to my team practice.

    Warm up:

    300 swim/150 kick
    300 swim/150 scull
    300 swim/150 choice

    (I did about 1000 of this)

    Main sets:

    8 x vertical kick @ 50
    20 seconds with hands at shoulders, 10 seconds with arms in superman streamline, squat jump off bottom of pool
    (4 flutter, 4 dolphin)

    50 EZ

    5 x 150 IM @ 2:30, drop 1 stroke (I dropped free)

    50 EZ

    5 x 150 kick @ 2:45
    50 no free kick+ 100 free kick
    (I did 3 that way and 2 all backstroke kick, only managed 6 kicks off each wall)

    50 EZ

    6 x 75 @ 1:50
    25 UW flutter kick shooter + 25 tricep finish drill + 25 AFAP free

    (We switched the interval from 1:40 to 1:50, so we could actually go fast on the last 25. I used fins.)

    200 C/D

    Total: 3200

    Sat in the hot tub with an ice pack ...

    Updated May 5th, 2009 at 09:24 PM by The Fortress

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    Swim Workouts
  11. Training for a new kind of triathalon?

    A girl dolphin's dream scheme...swim, scuba and whitewater kayak! Yesterday I swam with Saturday's CSM group and today my husband and I go to the bottom of the quarry for the first time by ourselves. So, if you don't hear from me Monday after practice, that is where I am. Whitewater kayaked last weekend, got a wild ride in the M wave by accident and held my own. It was the little curl at the the top of the Wilderness Channel that trashed me and ended with water rushing up the schnozz!!

    Sat workout:

    Warm up S-300 K-200 P-200

    Swim 20 X 75 in 4 sets
    2@fast (1:01-1:05)rest to 1:10, 1EZ+10 1Sprint+20
    400 K,S D
    20 X 25 3 kick on 30, 1 swim EZ, 1 swim sprint

    200 Ez

    3200 yds approx.

    Updated May 3rd, 2009 at 12:13 PM by flippergirl

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  12. Master Cleanse

    http://themastercleanse.org/

    An acupuncture therapist i was seeing a couple of years ago for allergy stuff suggested i do a quarterly (every three months) cleanse. I have always feared that such a program would require an pause in training due to the low caloric intake, but decided to give it a try after reading a few diaries that claim no deviation from one's daily routine (other than dietary).

    Though weight loss seems like one obvious effect of this 10 day "diet", it is not one of my primary goals. I could stand to drop 10-13 pounds and still be at a comfortable weight.

    The claims made by persons who practice this diet are many, and if one or two of them prove true, it will be a worthwhile experience.

    Day1 May2
    The hardest thing was staring down that shiny chrome espresso machine in the kitchen, the green light on suggesting that it is locked and loaded with a weapons grade double shot waiting for someone to trip the lever and fill a cup. The caffeine headache has not hit me yet, but i know its coming..... bring it on.

    Swam a 3400 yard IM workout this afternoon and it felt ok. The headache came around 6pm and lasted until i fell asleep at about 1:30.
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  13. Feeling better

    by , May 2nd, 2009 at 11:35 PM (Elise's Fitness Fun)
    Felt much better today. Fever is gone and medicine seems to have worked like magic. Hit the weight room. Encouraged I had not lost much strength.

    Bench press: 80 x 10, 85 x 8, 90 x 6
    (Thank goodness the Y has 2.5 lb. weights.)

    Lat high row: 90 x 10, 110 x 8, 120 x 6
    Military press: 40 x 10 , 45 x 8, 50 x 6
    Lat pull-downs: 110 x 10, 130 x 8, 150 x 6
    (Going to drop these soon as I am doing lat high row which I am told is a better exercise for swimming.)
    Tricep pull-downs: 3 sets of 40 x 10

    2 sets of 25 crunches with medicine ball

    Followed weights with 2 mile easy run on treadmill.

    Went to a festival about 40 minutes away centered around bike races to be held locally today and tomorrow. Son raced in a kids 1k running race and a 200 yard bike race. Later the pro cyclists were doing criterium races. Women's race was very exciting with an almost too-close-to-call finish between the National Criterium Champ and another gal.

    It is pretty awesome to watch the pros at these races. The power, the endurance, the focus, and the intensity is just amazing.

    Updated May 3rd, 2009 at 01:22 AM by elise526

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  14. Saturday 5/2/09

    by , May 2nd, 2009 at 10:40 PM (A comfort swimmer's guide to easy swimming)
    I got wet today but wouldn't really call it a workout.

    After I got done coaching my triathletes I had about 30 minutes until lap swim was over so I got in and did:

    300 swim free
    200 swim back
    Chatted a bit with the girls in the adjacent lane, then;

    4 x 200 on 3:30 alternating back and free
    averaged 2:50 on free, 3:05 on back

    100 easy swim

    for a total of 1400 y
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  15. Saturday, May 2

    by , May 2nd, 2009 at 06:39 PM (The FAF AFAP Digest)
    Run + Weights:

    Went on a 5 mile trail run today. Didn't feel nearly as bad as earlier in the week!

    Hit the gym for a quick workout. Forgot my weight lifting gloves. I'm going to have to stick them in the car or something ...

    squats on Hammer machine, 200 x 2 x 15
    standing lat pulldown, 130 x 2 x 12
    narrow grip seated row, 100 x 2 x 12
    alternating hammers, 25 x 2 x 20
    external rotators, 10 x 2 x 15, both sides
    push ups, 4 x 15, 1 x 25
    elevated crunches w/10 lb weight held by feet, 4 x 25
    back extensions w/20 lb FB, 2 x 25
    hip hinges on left leg w/2 10 lb DBs, 2 x 15
    prone scapular scrunches w/3 lb hand weights for RC, 2 x 25

    (I think I did something else, but I can't remember ...)

    Question:

    When you're doing body weight exercises like push ups or chin ups, does it make a difference in terms of strength how close together you do your sets? Should they be consecutive ideally? Can you cycle through them with other exercises? Can you do them throughtout the day and still have a strength benefit?

    I'm not really loving squatting with weights/barbells on my shoulders. The Smith machine was padded, but it still bothers me when things (like barbells) rest on top of my shoulders and traps ...

    Found a picture dictionary of some ab exercises. Pics are good! http://www.ab-core-and-stomach-exerc...exercises.html Really need to get around to purchasing an ab roller.

    Updated May 3rd, 2009 at 11:58 AM by The Fortress

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    Strength Training and Dryland Workouts , Running
  16. Here Comes The Sun, It's Alright!

    by , May 2nd, 2009 at 05:55 PM (Swimming, Life, and Other Stuff!)
    Skipped swimming Friday....I kept falling asleep behind the wheel on the way to swim after school, so when I got there I decided to bag it and go home to take a nap.....it was a good choice.
    Saturday, back to normal and extra motivated too! Nasti practice @ 10:00 am and here's the workout I did:

    1) 600 Free Warm-up (breathe 3 strokes)
    2) 200 Kick on back dolphin w/arms up at ears
    3) 10 X (100 on 1:45 and 2 x 50 on 1:00)
    4) 12 X 25 Free on :30 (some people did hypoxic stuff, I just sprinted as best I could)
    5) 200 IM moderate
    6) 2 X 100 IM cooldown

    3,500 Yards of feelin' great!

    I read through Fort's Blog (2 pages of comments).
    I hardly kick. My focus events are ow, 1650, 1,000, 400, and 200 in that order of preference. I like butterfly too.....I like the "out of breath" and muscular fatigue feeling it gives me, but I'm not a fast flyer. Anyway I need to work on kicking (Fort's blogs make me realize this).
    My problem is that when I isolate my kicking from my swimming (kick sets) I feel no connection when I try to put it all together. (does that make sense?)
    Do you think it is possible to do "Kick Concentration" sets with stroke? I don't know if I have a learning disability or what but I think I learn better in the "whole stroke" way. I have really strong legs, but maybe weak hips?

    Today was a hard day....The Indianapolis mini marathon. I have run the mini pregnant (3 X) and I miss it. It was usually never my fastest mini since it was close to Boston but always the most fun! (parties/friends!) I turned it on the tv while I was getting ready to swim and it makes me sad.
    Lets have a party at my house sometime during the INDY Nationals this August and make it like the old Indy mini parties....Jimbie (you squatter) can you help me with this?
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  17. Saturday 5/2 - Recovery NEEDED

    by , May 2nd, 2009 at 05:47 PM (Mixing it up this year)
    I found myself very stiff and sore from yesterdays 500 Fly so I opted to just do about 2000 today with the girls.

    I am thinking to myself how did I used to get thru 2 a days last year with the kids and now all I can do is barely recover from one workout.

    Even though the 500 Fly took alot out of me I will probably do this more often as I am again training for the 200 Fly this summer.

    3x50 pulling lane lines
    5x100 @ 1:45 Free
    12x25 Fly drills
    12x25 Back drills
    12x25 Free drills
    12x25 Breast drills
    300 kick with fins EZ

    Total 2150 yards
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  18. Sat May 2nd, 2009 Nats in 6 days

    by , May 2nd, 2009 at 04:55 PM (Ande's Swimming Blog)
    Sat May 2nd, 2009

    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    6 days

    TODAYS SWIM PRACTICE
    SCY
    Swam 7:30 - 9:00
    Whitney Coached
    TSC diving well
    swam with Tyler, Todd, Brad, Larry, Jon, & Mary

    warm up
    assigned: go up and down the following
    025
    050
    075
    100
    125
    150
    175
    200
    which adds up to 1,800
    did: around 1,200

    put on B70

    4 x 50 fr on 1:00 desc
    dove
    went
    30, 28, 26, 23

    100 easy

    25 fr ez speed
    todd timed
    went 10.29

    100 easy

    25 fr fast
    todd timed
    went 9.88

    100 easy

    25 sdk
    todd timed
    went 10.7

    50 easy
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  19. 63 miles in lake travis

    I will be joining Keith Bell, Robert Alford, Chris Derks, Lynne Smith, and Chuck Wiley for a swim at the end of the month in Austin. Following is the e-mail sent from Keith:

    As near as I can tell, the weekend of May 22 -24 works for everyone to do our 63.7 mile swim of Lake Travis. I've wanted to do the swim for the challenge, to do something interesting and exciting, to promote open water swimming, and for the fun of it. But I want to use the swim to raise money and awareness for a good cause, one to which I thought we all could relate: providing funding for swimming lessons for disadvantaged children.

    Swimming is a huge part of my life. It is my passion, my hobby, my relaxation, and my retreat. I even found ways to make it an integral part of my vocational pursuits.

    Swimming goes a long way toward keeping me healthy, sane, and happy. It infuses my day with vigor, passion, and joy. It heals my woes, smothers my sorrows, and soothes my soul. It breathes unmitigated joy into my life. Swimming has been an incredible gift for me.

    I feel safe in assuming swimming has been a significant and rich part of your lives as well. Let's save some lives and enrich many more by raising funds and awareness for so that children, who otherwise might never get the opportunity, can learn to swim and have the door opened to our special world. I think you will agree that we have the power to give these kids a truly, special gift.

    Toward that end, I have set (and ask you to embrace) the goal for each of us to raise at least $1000 in sponsorship/donations/pledges for our swim. Chris Copeland has generously cleared his weekend and is providing his boat for our adventure. I will work on getting kayakers to join us. Robert and I will work on securing sponsorship for food and anything else we (or you) think we might need. I will work on publicity/media coverage to get the word out, increase awareness for our cause, and help raise funds.

    I ask that each of us get going on raising funds. I know the economy is tight and tightening, but our cause is greater than many might see at first glance. Not only can we prevent drownings, but swimming is probably the best preventive medicine (as opposed to early detection, which the medical community masquerades as preventive medicine) and, for the same reason, one of the best financial investments anyone can make. (Hey, the price of a heart attack starts at about $50,000.)

    It is my intention that 100% of whatever funds we raise through the swim and proposed clinic will to the City of Austin earmarked for their scholarship fund for swimming lessons .

    Let's get going. Let's keep an open, ongoing line of communicate with each other, and make this a special event in our lives.

    Thank you so much.

    Keith
    Dr. Keith Bell, President
    American Swimming Association
    info@americanswimmingassociation.com
    www.americanswimmingassociation.com
    (512) 327-2260
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  20. Friday, May 1

    by , May 1st, 2009 at 04:18 PM (The FAF AFAP Digest)
    Back in the water now. Still taking it pretty easy. I think Sunday am will be my first real workout back. I seem to recall after the Auburn meet that my first post-taper workout at GMU was a killer!

    SCY/Solo:

    Warm up:

    700 variety warm up

    6 x (2 x 25 UW shooter on back, no fins + 25 EZ)

    Played around with amplitude on these. Saw Mike Ross suggested this on the forum, and I think it's a good tip. Did first 4 shooters with a large amplitude, taking 18-19 kicks. LOVE doing these slow drilly dolphin kicks and going deep. Then did 4 going medium speed with smaller amplitude, took 20-21 kicks. Then back to 4 with 18-19 kicks.

    50 EZ

    Aerobic Set:

    10 x 50
    5 back @ 1:00 (10 SDK+ 8 SDK off walls)
    5 free @ 50

    Kick Mountain:

    Dolphin kick w/MF. Up the mountain w/board and down the mountain on back.

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

    200 C/D

    Total: 3200

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    Historically, I've always been happy when SCY season ended, so I could focus on LC. I've always liked LC, especially for free without all those turns. But not this year ... I feel like I've finally, after many months, made a breakthrough on my backstroke SDKs. Wouldn't mind a few more short course races.

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    Ran in forumite NothinBut50s at the rec center. Great guy -- trains just like Jazz. He's getting back into the pool after a knee and back injury. We bemoaned not being able to use the starting blocks -- country regulation. He said the lifeguards sometimes let him use them at 9:00 pm when no one's there. Not my usual practice time anymore, though it used to be.

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    Just planning a short run for tomorrow, unless it rains and all the kids' activities are cancelled.

    Will do some RC work now. Adding in hip hinges with dumbells on the left leg. Need to research some other balance exercises.

    Updated May 1st, 2009 at 04:28 PM by The Fortress

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    Swim Workouts