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  1. Tuesday 5/5 - Back to Back

    by , May 5th, 2009 at 07:38 AM (Mixing it up this year)
    This was my backstroke workout which I took the main set from a Jackie Hirsty workout I saw and just adjusted the intervals alittle. My shoulders are hurting a little bit and the left knee is still an issue at the moment so I will avoid breaststroke and IM for another week.

    10x100 @ 1:45 Free

    These were with paddles only
    50 Free @ 1:00
    50 Back @ 1:00
    100 Free @ 1:45
    50 Back @ 1:00
    150 Free @ 2:30
    50 Back @ 1:00
    200 Free @ 3:15
    50 Back @ 1:00
    Held :48's on the back's

    No equipment on this part
    200 Back @ 3:45 in 3:26
    50 Free @ 1:00
    150 Back @ 2:45 in 2:30
    50 Free @ 1:00
    100 Back @ 1:45 in 1:36
    50 Free @ 1:00
    50 Back @ 1:00 in :44
    50 Free @ 1:00

    3x200 @ :05 Rest Kick w/fins #1 free, #2 back, #3 fly

    Tried to go slow here and warm down correctly.
    5x100 @ 1:45 Free as 50 swim/50 drill
    500 Free every 3rd lap back
    200 free kick with fins

    Total 4200 yards
  2. Flex Day Monday :), Gotta Love It!

    by , May 4th, 2009 at 10:53 PM (Swimming, Life, and Other Stuff!)
    What a treat....I realized Sunday night that I have Monday off! We have 2 days built into our yearly schedule for snow day make-ups. We start using these days after 2 snow days. We only had 1 snow day this year so today was free....yeeeeheeeee!
    I slept in till 8:15, messed around the house for awhile, swam at Carmel HS Natatorium LC, had a $35.00 lunch with my younger daughter (?), did some more flower planting and yard clean-up work, and cooked salmon and whole multi-grain rice w/beets, oyster mushrooms, garlic and onion for dinner tomorrow.
    I love just bobbin' around and doing what I feel like doing.

    Here's My LC workout solo at CHS:

    1) 1,000 meter free swim (gain speed each 100)
    2) 10 X 100 Freestyle on 2:00 (tried to stretch/roll/glide for easy speed
    3) 16 X 50 on 1:00--I used Donna H's drill( to work on kick coordination) on the first 12 50's.then just did regular 50 sprints on 13-16. 1-4 left paddle w/ fins, 5-8 right paddle w/fins, 9-12 2 right-2 left and no fins, 13-16 regular plain swimming.
    4) 2 X 200 IM moderate (I love 200 im in long goes fast)
    3,200 meters---I wanted to go more but tomorrow night is the kick-off night for the 8 or 9 of the Team NASTI'S who are training for LC nats. I tend to swim longer and with more intensity when I'm solo, then take it easy with the Nasti's. I am hoping to reverse this trend; coach Jeff has some good workouts cooked up for us and I want to be honest to them and try to properly prepare for LC Nationals.
    Time for Rest is essential to proper training and fitness!
  3. Full day

    by , May 4th, 2009 at 10:40 PM (Elise's Fitness Fun)

    Bench press: 95 x 4, 100 x 2
    Lat Hi-Row: 100 x 10, 110 x 8, 120 x 6
    Military Press: 40 x 10, 50 x 8, 60 x 4
    Tricep Pull-Down: 40 x 10, 50 x 8
    Alternating hammer curls: 2 sets of 10 x 10

    Core work:

    3 sets of 20 leg raises
    2 x 25 crunches with 10 lb medicine ball
    1 x 50 bicycle crunches
    1 x 50 good morning darlings


    400 easy for warm-up

    6 x 100 on 2:00 - odds are fly with fins, evens are back kick with fins

    100 easy

    4 x 50 - IMO on 1:15 - hard

    100 easy

    4 x 25 with fins on :45:
    #1 - 25 SDK
    #2 - 3/4 SDK, then fly
    #3 - 1/2 SDK, then fly
    #4 - 1/3 SDK, then fly

    100 easy

    4 x 25 no fins on :45
    #1 - 25 SDK
    #2 - 3/4 SDK, then free
    #3 - 1/2 SDK, then free
    #4 - 1/3 SDK, then free

    100 easy

    4 x 25 with fins on :45
    #1 - 25 SDK on back
    #2 - 3/4 SDK on back, then back
    #3 - 1/2 SDK on back, then back
    #4 - 1/3 SDK on back, then back

    200 easy

    2100 SCY


    3 mile easy run
  4. OW 09

    ok, here is my schedule for the '09 season:

    April 18 Tampa Bay Marathon (2 person relay w/ Patricia Sener)
    May 23-24 The Great Travis Trek 64 miles in austin (w/ Keith Bell, Robert Alford, Lynne Smith, Chris Derks and Chuck Wiley)
    June 14 The Chesapeake Bay Swim 4.4 mi
    June 20 The Mashpee Super Swim 5k (cape cod)
    June 26 Liberty Island 2k (manhattan)
    June 27 The Aquarium 5k (coney island)
    July 11 2mi USMS National Championship (canandaigua, ny)
    July 25 The Kingdom Swim 10 mi (Lake Memphremagog vt)

    going to spend a week or so in san fran w/clare. there will be swimming in the bay!

    August 8 Island Beach 2 mi (greenwich ct)
    August 9 Grimaldo's Mile (coney island)
    August 15 2mi USMS Cable Championship (lake placid, ny)
    Sept 4 Governors Island 2mi (manhattan)
    Sept 5 Pagganck Mile (manhattan) or Lake Quassy (3 races; 5 miles)
    Sept 6 John Daly Mile (long beach)
    Sept 11 English Channel Relay (w/ Terry Laughlin, Willie Miller and Steve Shtab
    Sept 26 Little Red Lighthouse 5.85 mi (manhattan)
    Oct 21-25 Highland Lakes Challenge 5 lakes, 5 days about 15 miles.

    Updated May 5th, 2009 at 08:12 AM by chaos

  5. Monday 5/4/09 , 4 more days!!!

    by , May 4th, 2009 at 06:41 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo, but had to share a lane with another swimmer who was doing his own thing. But it was ok. He's a good guy, a good swimmer and we managed to keep out of each others' way.

    15 minute warmup, mix it up
    {did 300 swim free and back
    kick 4 x 50 on back r :10
    drill 4 x 50 r :10}

    6 x 50 choice on 1:15:
    odds kick/swim by 25: work on distance off the walls
    evens build to about 85%
    {did 2 of each of fly, back and free}
    100 easy

    3 x 100 back, broken on 3:00
    #1 2 x 50 w/15 sec. rest at 200 speed (under :40)
    {Was around 38-39 for both}
    #2 50 build to about 90%, rest 15 sec.,
    2 x 25 w/10 sec. rest , #2 faster than #1
    {swim time on this was around 1:10}
    #3 4 x 25 w/15 sec. rest:
    odds 1st 12.5 fast, evens 2nd 12.5 fast (think about the 100 here).
    {swim time on this was around 1:15}

    200 easy

    3 x 25 off the blocks fast (one of each, fl/bk/fr in whatever order you like; walk back): work on the flat speed for the 50s.
    {Back was around :16, fly <:14, free <:13}

    swim down 10-11 minutes VERY easy...
    {did 600 alternating free and back}

    Total: 2275 yards
  6. MC day 3

    ........over did it on the cayenne.

    'nuff said.
  7. Monday, May 4

    by , May 4th, 2009 at 02:24 PM (The FAF AFAP Digest)
    Still feeling sore. May have overdone the push ups the other day or it could just be function of the 2 week+ lay off from weights. I'm going to focus on weights/drylands and mostly aerobic work in and out of the pool the next few weeks as I reboot and re-periodize. Then, I'll start adding more of the usual race pace work back in.


    Warm up:

    700 variety swim, kick, drill

    Aerobic Sets:

    5 x 200 dolphin kick w/board & MF @ 2:45

    50 EZ

    2 x through:

    6 x 75, 6 x 50 , 6 x 25, done as:

    6 x 75 @ 1:45, 50 back w/10 SDKs off each wall + 25 feet first scull on back
    6 x 50 @ 1:00, single arm fly, 25 right arm + 25 left arm
    6 x 25 @ :30, flutter kick shooters, alternate on back and belly

    50 EZ

    6 x 75 free @ 1:15, emphasizing 6 beat kick
    (kicking more makes me go faster, not slower, and raises my heart rate)
    6 x 50 breast-dolphin w/MF, working on streamlines and glide (3 strokes per length)
    6 x 25 shooters on back w/MF @ 10 second RI

    200 C/D

    Total: 3800


    Updated a couple of my events showing time drop progressions to include Zones:

    50 Back SCY:

    31.17 (poly tank)(10/05)
    30.25 (FS II)(4/06)
    29.92 (FS II (Nats)(5/06)
    30.45 (FS II)(10/06)
    30.15 (FS II)(4/07)
    29.80 (R-Pro)(11/07)
    29.55 (H-Pro)(4/08)
    29.34 (H-Pro)(5/08)
    29.16 (B70)(9/08)
    28.52 (B70)(2/09)
    28.06 (B70)(4/25)
    27.90 (very used LZR)(4/25)

    50 fly, SCY:

    29.8 (poly tank)(10/05)
    29.5 (FS)(4/06)
    28.8 (FS II)(5/06)
    29.3 (FS)(10/06)
    28.8 (FS)(4/07)
    28.8 (FS II)(10/07)
    28.4 (R-Pro)(4/08)
    27.6 (H-Pro)(5/08)
    27.5 (B70)(9/08)
    27.3 (B70)(10/08)
    27.24 (B70)(2/09)
    27.06 (B70)(4/26)

    Looking at these times, it would appear that tech suits help my back more than fly. This could just be the nose clip factor though. Clearly, staying under longer is faster for me in backstroke, at least in a 50. I do have an instinctive sense that the B70 doesn't help comparatively as much in 50 fly as other 50s for me. Perhaps because, like Chris S., I am a high recovery flyer? Not sure about a 100+ analysis. I've always felt the B70s helped more in longer events though.
    Swim Workouts
  8. 2009 H1N1 Flu at a swim meet???

    by , May 4th, 2009 at 01:25 PM (My non-workout blog and random thoughts)
    Ok, this spring will be remembered for the swine flu pandemic. I went to the Las Cruces Aquatic Team's Sun Tan classic swim meet this weekend (LCM) to get some swim meet experience before my big races. Since we live so close to Old Mexico and because there are several very good Mexican age group teams within a few hours drive of Las Cruces, the pool staff and event organizers were worried about spreading the flu virus.

    I understand they politely requested that the Mexican teams stay at home and they argeed to do so. It is a real shame that the flu panic would have such an effect and hopefully this won't happen again.

    One of the bad side effects of the flu panic is that the water seemed to be super-chlorinated. Besides smelling like bleach, I spent the evening and next day with a burning feeling in my lungs. Yech.

    Oh well, any bugs that were hitchhiking that day were most likely decimated.

    BTW, a physician friend of mine told me that there is a significant number of people in the USA who would test positive for the H1N1 antibody - but are not necessarily ill with flu.
  9. 5/4/2009 EZ Aerobic Free

    by , May 4th, 2009 at 01:02 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Jamerson YMCA (SCY) no coach on deck with a workout written by Priscilla.

    200 free
    200 scull
    8x50 on 1:00 - 25 combo drill (wrist flip, fingertip drag, catchup, breathe every stroke)/25 swim

    Main Set:
    Twice through:
    6x50 on :45 - Went :39, :40, :43, :43, :43, :45 and :40, :42, :43, :44, :45, :47 - Piano!!!
    4x50 on 1:05
    2x75 on 1:35

    8x50 on 1:05 - Take it easy and work on solid turns waiting to breathe until at least 2nd stroke off wall

    2350 yards

    The pace sets are difficult for me under great circumstances, but with no coach on deck, they were extremely challenging. I NEED someone to blow the whistle! Oh well.
    Swim Workouts
  10. Mon. 04May09

    by , May 4th, 2009 at 11:33 AM (Swim like an Orca, but faster !)
    Union Mine High School / YMCA Solo

    I injured my right shoulder last Wednesday, I wasn't quite warmed-up and I pulled it while getting out to dive, so its been all dryland the past 4 days.
    I did a very easy impromptu set;
    I plan on being at the masters practice this evening.

    Warm 450

    4x100 BK
    4x50 BK Pull w/bouy and fins (did 4-5 SDK's)
    4x50 BR w/ fins
    1x100 (1:10)
    Cool 100

    Walk Junie-Dog 1.5 miles
  11. 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,
    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

  12. 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

  13. 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!
  14. 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

    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

    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
    easy speed
    jon timed
    went 10.88

    100 easy

    rest 5 minutes

    25 fr
    easy speed
    jon timed
    went 10.9

    rest 8 mminutes

    put on b70

    25 fr fast
    jon timed
    went 10.55

    rest 6 minutes

    25 SDK fast
    went 11.3

    50 easy
  15. 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
  16. 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
  17. 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.
  18. 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

  19. 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=""][/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=""]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=""]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

  20. 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

    Swim Workouts