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  1. IMs in the morning

    Today was the first morning the pool has been open for lap swimming in a while--if the air temp is below 35 they don't have the 6-9 am session, and the Panhandle has had hard freezing warnings every night for nearly 2 weeks. Luckily the weather warmed up enough to get in one last sunrise swim. Coach Chuck gave a special IM send-off workout for me. Here’s what I did:
    800 warmup
    12 x 25 kick desc. 1-4 @ :40
    4 x 125 IM (rotate extra 25 through strokes) @ 2:15
    4 x 200 K alt. EZ/Fast by 50 @ 4:00
    4 x 75 IM order (50Drill/25Swim) @ 1:30
    400 IM—each 100 is 75 easy, 25 build
    200 warmup
    I had to get out right at 7:30 am to finish packing and get to the airport. My flights were easy, and I got into Atlanta in time to hop on an earlier connection home. So now I’m back in NYC, and looking forward to the meet at Eisenhower Park on 1/24 and the OHS on 1/31.
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  2. "Fast" Friday

    by , January 15th, 2010 at 03:11 PM (A comfort swimmer's guide to easy swimming)
    Friday 1/15/10

    My sprinting isn't so fast but hopefully it will get better as SCY Nationals approaches.

    SCY, Solo

    300 swim free
    200 kick flutter on back
    200 IM drill

    swim 6 x 50 on 1:00 choice: build to about 85-90%.
    (went fly-back-free-free-back-fly)
    100 easy

    swim 4x around
    (odd rounds free, even rounds choice):
    {
    50 FAST on 1:00
    (evens free - 30, 31, odds back - 35, 36)
    25 easy on 1:00
    }

    swim 4x around (all choice)
    {
    25 FAST on :30
    (1, 3 fly - around 16, 2, 4 back around 18)
    50 easy on 1:30
    }

    pull 2 x 200 on 3:40: alt. free/back by 25

    kick 8 x 25 on 45 w/MF: odds smooth, evens all out
    odds around 17, evens 12-13


    swim down 300 easy

    --
    Total: 2500 yards

    Evening run on treadmill at gym.
    walk/jog 0.1 mi to warmup
    run 3 mi starting at 10 min/mi and increasing speed every 1/4 mi to 8 min mi at finish.
    jog/walk .25 mi to cool

    Updated January 16th, 2010 at 10:39 AM by poolraat

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  3. Sarasota Y Sharks Masters 5:30 Workout -01/18/10

    by , January 15th, 2010 at 02:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are hosting a meet next weekend, so we'll reduce the yardage this week.

    SCY

    WARM UP:
    1 X 300 5:20
    3 X 100 1:40
    1 X 200 3:00
    2 X 100 1:30
    8 X 50 :50
    Descend 50's 1-4/5-8

    3 X 100 kick 2:15

    8 X 25 kick*fast, no board* :45

    8 X 100 2:00
    50 stroke/50 free

    6 X 100 free 2:00
    Swim all at 85/90%

    8 X 50 1:00
    odd: easy
    even: fast

    8 X 25
    odd: build to race finish
    even: blocks, sprint 20

    WARM DOWN: 4 X 50 easy 1:00

    4100Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 Workout -01/16/10

    by , January 15th, 2010 at 02:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 75 1:15
    1 X 300 4:45
    4 X 50 :45
    1 X 200

    4 X 100 kick 2:15

    2 X 200 4:00
    Alternate 25's kick/swim. Kick is fast without a board, no fins.

    1 X 200 free 3:30
    1 X 100 fast 2:00
    4 X 50 descend to fast 1-4 1:15
    50's and 100 are choice.

    20 X 25 :40
    Sprint 20 yards no breath.
    Take 1 minute rest after # 8 and #12.

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  5. Hour Swim

    Finished my hour swim on January 11 with a total of 3220 yards!

    I've also changed my settings so responses can be posted.

    Cheers,
    Nancy
  6. FAST FRIDAY Jan 15th, 2010 & a USS Meet

    by , January 15th, 2010 at 11:47 AM (Ande's Swimming Blog)
    Fri Jan 15th, 2010

    Got a meet today, Sat, Sun, & Mon
    Get to find out how my 2010 times in JAMMERS will compare to my 2009 times in a full B70

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX
    Entered
    FRI
    # 2D Men 15 & Over 50 Back 24.64Y
    # 6D Men 15 & Over 50 Fly 24.22Y
    SAT
    # 10D Men 15 & Over 200 IM 1:58.39Y
    # 12D Men 15 & Over 100 Free 48.92Y
    SUN
    # 22D Men 15 & Over 50 Free 21.99Y
    # 25D Men 15 & Over 100 Fly 51.80Y
    MON
    # 32D Men 15 & Over 200 Free 1:50.70Y
    # 34D Men 15 & Over 100 Back 53.32Y



    TODAYS SWIM PRACTICE

    scy, main pool
    Whitney coached
    6:30 - 8:00
    swam with Marcio

    beside Tyler, Todd, Mike amy, ritchie, Michael Lovato, Ned, & Pat Evoe
    dove in 6:35

    wore b70 legs

    Warm Up
    swim till 6:45
    did easy 50's

    Main Set

    50 DROP DOWN SET
    Start at 1:00
    Drop 1 sec each round
    flutter kicked to 50
    dolphin kicked no board till 45
    swam free & dropped out on 30

    100 easy

    10 x 100 fr strong on 2:00
    inx: hold double the time where you dropped out, 1:00 for me
    dove them all
    held 56 - 58's went 53 on #10
    swam beside mike on most of these

    100 easy

    5 x 50 fr on 1:10
    inx: hold minus 3 the time where you dropped out, 0:27 for me

    100 easy

    rest 4 minutes

    100 fr FAST for time
    went :50


    100 easy


    2010 MEETS:

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down
    Entries: The entry period is February 7 - 21, 2010. Swimmers may enter a maximum of 3 individual events per day. Teams are limited to two relays per event. Enter all events, including bonus events, with previous best times achieved in short course yards. Do not convert times.
    We will be using USA Swimming's Online Meet Entry system for this meet. OME will provide qualifying time directly from the SWIMS database. Please note that this system is not an eligibility report; it is the coaches' responsibility to know which events their swimmers are qualified for.



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


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

    Updated January 15th, 2010 at 01:40 PM by ande

    Categories
    Swim Workouts
  7. Feeling a little stronger

    by , January 15th, 2010 at 08:48 AM (Mixing it up this year)
    I am feeling a little better about the meet this weekend.

    10x100@1:45 Free
    500 Free w/fins every 3rd fast
    500 alternate 100 fly 1 arm drill/100 fly kick on back w/fins
    10x50 from dive sprint to 15 meter mark last one was a sprint 25 no breath till after turn
    200 free w/bouy
    100 free kick
    200 free easy

    Total 3000 yards
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  8. By Special Request

    by , January 15th, 2010 at 01:05 AM (Meet Director's Path to Tranquility)
    The meet is two weeks away. You can tell - there is less humor in this blog these days. These are some of the highlights of requests received in the past - maybe they can help compensate for being humor-less.

    Can you seed our team's two relays in two different heats? I want to swim in each one - the men's relay and the mixed relay.
    Are you nuts? No. You can only swim once in each event.
    This requirement was placed on the meet entry announcement in the years following this request.

    Since you do not charge for relays, can I enter the meet and just swim in the relays?
    No. You're not coming to swim for free. You must enter at least one individual event.
    We do not charge for relays because I do not like paying for them at meets. First, I do not like fumbling around with wet hands for money and wallets on deck at the meet, and trying to stick someone with paying for the relay. Second, our team often needs to wait to see who shows up at the meet before we can put a relay together, making preregistration and prepayment difficult. This requirement was placed on our meet announcement in years following this request.

    I want to deck enter, Can I show up at 10:00 to do so?
    No. You must deck enter by 8:30 AM.
    We do not charge more for deck entering. Since allowing deck entries only to fill empty heats, swimmers are already penalized. They are forced to swim in NT heats, and must take their chances on what events are not filled. Sometimes swimmers' personal schedules do not allow them to make a decision on entering prior to the meet deadline, and I don't want to penalize them further. (Remember that our meet deadline is a mere six days before the meet.)

    Can you put me in the lane next to my friend so we can swim compete against each other?
    Yes, but don't make a habit of this.
    I have had this request three times - once this year. I have always accommodated it. We want swimmers to enjoy themselves at the meet and have a good time. Two years ago someone asked that their seed time in the 500 be adjusted to compete head to head. The seeding was done, and it worked out that way without adjustment! I still told each that I adjusted the other's seed times for them.

    Since I didn't get entered in the 500 freestyle, can you put me on standby?
    Yes, if there is a scratch or a no-show, you can switch out one of your other events.
    I did this last year and it was no problem. Give swimmers a chance to swim the events they want if possible. But I had to make sure the swimmer was not going to end up swimming six events.

    Can I fax you my entry and card, and bring a check to the meet?
    No. If you don't have the payment in my hands, you take your chances as a deck entry.
    With a time constraint, we cannot afford to enter swimmers, potentially increase the length of the meet, then not have them show up to swim. Payment adds an incentive and shows they are serious.

    Can I practice starts during this break?
    No. It's too late to set up a lane for that.
    It takes a bit of time to clear a lane of warmup swimmers before safely using it for starts. The break is only 10 minutes long. This year before the break, I will try setting up a start lane and announcing it ahead of time.

    I am visiting from New Mexico and need to bring my toddler son to the meet. My wife is attending conferences in downtown D.C. that day. Can someone pick us up from the Metro (subway) station, baby-sit while I am swimming, and drive us back to the station after the meet?
    Wow. Take a taxi to the meet from the subway. Someone will love to watch your son a short time, and after the meet, lots of swimmers will be driving home, passing the subway station.
    If you stay after the meet to help take down, I will drive you. Maybe we can charter a plane for you back to New Mexico, too? Kidding aside, everything worked out well for this fellow and we were glad he made it. Let's end with a happy ending.

    55 entries to date

    Updated January 16th, 2010 at 01:56 PM by Rnovitske (include number of entries)

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  9. Thursday Evening's Insignificant Thoughts

    by , January 14th, 2010 at 11:32 PM (Swimming, Life, and Other Stuff!)
    I'm back in the fold at school! The really funny thing is we get a 3 day week-end compliments of MLK! You gotta love a teacher's vacation schedule!
    I finally made it to a Nasti's workout tonight! Here is the workout dujour:
    *600 Freestyle Swim Warm-up
    *4 X 200 Freestyle on 3:15 interval
    *200 Flutter Kick on Back
    *6 X 100 (alternating Free/IM) on
    2:00 interval
    *200 swim choice descending each 50. (I did backstroke)
    *8 X 50 Choice on 1:00 (free for me)
    *2,800 scy

    I was greeted at home tonight by a large sausage/peperoni/cheesy, hot pizza! Wow it hit the spot perfectly and set me up for 2 hours on the couch blogging/texting/and watching Grey's Anatomy and Private Practice. A lazy, fat fest, orgy!
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  10. The Rapture

    by , January 14th, 2010 at 09:57 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    If you ever find yourself in the following situation, wasting an entire day alternating between--

    --the consumption of red meat;

    ---puzzling over which dubious expenses go into which suspect category of peri-legal deductions in your Quicken files so as to minimize your tax payments from a cache of money that you do not possess,

    --trying to talk people into reading a vlog 28 times in a row, at which point continued reading is likely to become habitual (but oh, how they whimper and beg to be excused those first 27 times!)

    If you have done any of these, or anything similar to any of these, and find yourself by day's end in need of a Cure for the Malaise that now defines you--

    then you know that The Rapture is not some obscure religious mythology, but an actual event that can be found in the Holy Waters of your local swimming pool.

    With thanks to my teammate, Jessie Coppola McKelvey, photographer extraordinaire, who managed to capture my own moment of ascent towards heaven after practice!

    The Swimmer's Rapture




    (Note: I am pretty sure that is a bubble on my right pectoral area, otherwise I will need to be checked soon by a specialist in AWND, or asymmetrical white nipple disorder, or as we laymen like to call it, "a bad sign.")
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  11. Evening swim

    Tonight I worked out with the Panama City Beach masters group at their evening workout. Temps are back up to nearly normal for winter here, Coach Chuck is back in town, and all is well—except that I have to leave tomorrow! I enjoyed my last evening workout here amidst the steam rolling off the pool. Here’s what I did:

    200 scy warmup

    Valley set (the reverse of a pyramid); 175-150-125-100-75-50-25-25-50-75-100-125-150-175 [I combined FR and BK as a continuation of my warmup on the way down, and did IM on the way back up]

    4 x 400 (100K/200S/100K) @ 7:15 [I did FL/FR/BK/FR/BR/FR/FR/FR for the swim on the 1st 400, then alternated 25 fast ST/25 easy FR for the swim on the last 3, with ST=FL on #2, ST=BK on #3, and ST=BR on #4]

    4 x 200 (150 Drill/50 Swim) @ 3:30 [I did IM order]

    6 x 25 all-out Kick, heads up w/ no boards, @ big rest, odds=FR, evens=FL w/ arms behind back [this was as difficult as it sounds]

    8 x 25, odds=underwater, evens=all out FR w/ no breathing [we took about 10 seconds rest after the odds, blessedly long rest after the evens]

    200 warmdown

    That’s a total of 4550, with a decent amount of stroke and fast swimming. I’m planning to go back tomorrow at 6am to get in a workout before my flight—it will be interesting to see how the body’s feeling then.
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  12. Sarasota Y Sharks Masters 5:30 Workout -01/15/10

    by , January 14th, 2010 at 06:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    4 X 100 1:45
    4 X 50 1:00
    4 X 150 2:30
    4 X 50 1:00

    2 X 100 kick 2:30
    1 X 200 kick 5:00
    6 X 50 kick 1:15
    50's: 25 fast/25 easy

    1 X 200 neg split 3:30
    4 X 50 fast 1:15
    Three times through

    1 X 300 IM 6:00
    2 X 150 50 fly/50 back/50 breast 3:00
    3 X 100 IM 2:00

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  13. Solo Lactate, Thursday, Jan. 14

    by , January 14th, 2010 at 04:48 PM (The FAF AFAP Digest)
    I took yesterday off. It seems my off days have shifted to Wednesday. And since I was tired, it was likely a good thing anyway. I still intend the rest of the week to be a "recovery week" (sounding like a triathlete here ...) after 4 weeks of hard training. No doubles or hard drylands. Today's swim workout, stolen from Tall Paul, is probably the hardest thing I'll do this week. My Thursday workout buddy, Speedo, had a conference call today that precluded his lunch time swim. Lactate sets are much more fun and tolerable with a buddy! I plan to do a aerobic/hypoxic kick workout tomorrow morning before heading to the Chicago area for the weekend.

    Drylands:

    45 minutes in the gym doing RC and stretching

    RC = med ball toss on wall, external and internal rotators, 3 position arm extensions, prone scapular scrunches, tricep kick backs, scapular wall slides, seated straight arm dips, chops on yoga ball


    Swim/SCY/Solo:

    Warm up:

    600 variety
    300 fly drills

    10 x 25 twirling shooters @ :35

    Transition Set:

    3 x (4 x 50) @ 1:00
    #1 = single arm fly drill
    #2 = dolphin kick w/board
    #3 = PLD breast*
    #4 = double shooter w/fins

    * On my evil pullouts, I am focusing on keeping skinny streamlines when recovering after the pull down. I think I've been sticking my elbows out too far and creating drag.

    50 EZ

    Tall Paul Main Set #1:

    2 x (4 x 25 free) variables @ :40
    easy-fast/fast-easy/fast/easy

    1 x 200 (25 scull, 50 swim, 25 kick, repeat)

    4 x (50 fast w/fins + 50 EZ) @ 3:00
    did backstroke, went 24, 23 high, 24, 24
    started to cramp on first one, but didn't spasm and then went away

    200 EZ

    Tall Paul Main Set #2:

    8 x 25 shooters w/fins @ :30

    1 x 200 (25 scull, 50 swim, 25 scull, repeat)

    2 x (100 fly, fast w/fins + 200 EZ) @ 6:00
    did fly, went high 56s on both

    Total: 3800

    10 minutes hottub

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

    I felt perky (no, just not as dead or fatigued) today. And I was happily surprised with my 100 fly times. These were substantially faster than the :59 I went last Thursday. I approached them differently. Last time, I breathed every other stroke, taking 10-7/8-7/8-7/8 SDKs per 25. This time I took 13-10/11-10/11-10 SDKs per 25 and breathed every stroke from the breakout to the wall except at the end. This is clearly faster for me, and how I plan to swim the 100 fly at the Albatross Open.

    I'm still enjoying being a redhead. I feel like I'm traveling around in cognito and should be named Anya ... lol I didn't see any red bleeding into the water after pre-slathering my hair with conditioner. It will be rather interesting going through airport security with my new hair and old driver's license ... And hopefully my sister and nieces will at least recognize me! Mr. Fort arrives home tonight. SwimmerGirlKT helpfully suggested that he will feel like he is having an affair.

    This is where I hope to work out over the weekend. I'm a bit worried about their being only 4 lanes ... http://www.recplexonline.com/about/fitnesscenter.asp

    Updated January 14th, 2010 at 10:23 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  14. Thur Jan 14th, 2010

    by , January 14th, 2010 at 01:39 PM (Ande's Swimming Blog)
    Thur Jan 14th, 2010

    Tuesday: Did a double with NAC,
    2nd practice of the day was from 4:00 - 6:00
    Trained with their sprint group

    Wednesday: Traveled back to Austin,
    did not train

    TODAYS SWIM PRACTICE

    scy, main pool
    Whitney coached
    6:30 - 8:00
    swam with Tyler & Todd
    beside max, larry, amy, ritchie, Michael Lovato, Mike, Brad, & ned
    dove in 6:35
    wore briefs

    500 warm up

    Main Set

    200 fr on 2:20
    150 fr on 1:45 (skipped 50)
    100 fr on 1:10
    050 fr on 0:35

    300

    200 fr on 2:20
    150 fr on 1:45
    100 fr on 1:10
    050 fr on 0:35

    assigned 300
    did 100 & changed into B70 legs

    200 fr on 2:10
    150 fr on 1:37.5
    100 fr on 1:05
    050 fr on 0:32.5
    Made em

    300 k

    200 fr on 2:20
    150 fr on 1:45
    100 fr on 1:10
    050 fr on 0:35

    300

    200 fr on 2:10
    150 fr on 1:37.5
    100 fr on 1:05
    050 fr on 0:32.5
    Made em

    300

    200 with no breath break it up as you see fit
    we did
    50 no breath
    4 x 25 no breath
    50 no breath

    100 easy

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX
    Entered
    Rasmussen, Ande M (46)
    FRI
    # 2D Men 15 & Over 50 Back 24.64Y
    # 6D Men 15 & Over 50 Fly 24.22Y
    SAT
    # 10D Men 15 & Over 200 IM 1:58.39Y
    # 12D Men 15 & Over 100 Free 48.92Y
    SUN
    # 22D Men 15 & Over 50 Free 21.99Y
    # 25D Men 15 & Over 100 Fly 51.80Y
    MON
    # 32D Men 15 & Over 200 Free 1:50.70Y
    # 34D Men 15 & Over 100 Back 53.32Y


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down
    Entries: The entry period is February 7 - 21, 2010. Swimmers may enter a maximum of 3 individual events per day. Teams are limited to two relays per event. Enter all events, including bonus events, with previous best times achieved in short course yards. Do not convert times.
    We will be using USA Swimming's Online Meet Entry system for this meet. OME will provide qualifying time directly from the SWIMS database. Please note that this system is not an eligibility report; it is the coaches' responsibility to know which events their swimmers are qualified for.



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


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN
    Categories
    Swim Workouts
  15. Backstroke!!! :)

    by , January 14th, 2010 at 01:25 PM (A comfort swimmer's guide to easy swimming)
    Thursday, 1/14/10

    SCY, with Carrie

    2x around:
    200 swim
    200 kick w/board
    200 pull w/paddles
    round 1 free, round 2 back

    swim 3x around:
    {
    150 free smooth on 2:30
    (ave 2:10 on these)
    150 bk/br/fr on 3:00, make interval
    (ave 2:30 on these)
    150 back fast on 3:00
    (went 2:15 - 2:12 - 2:07)
    }

    swim down 200 choice
    --
    Total: 2750 yards

    Updated January 16th, 2010 at 10:38 AM by poolraat

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  16. Still no or low energy

    by , January 14th, 2010 at 08:41 AM (Mixing it up this year)
    I don't know if it is the cold weather that is making me this way but I just can't move.

    5x200@3:30 Free
    500 Free kick w/fins every 3rd fast
    300 free kick w/fins & snorkle
    200 fly kick w/fins & board kick under water with board
    5x100@1:40 as 50free/50back w/paddles & bouy went 1:33, 1:29, 1:28, 1:25, 1:23
    200,150,100,50@:10R Free with a 6 beat kick

    Total 3000 yards
    Categories
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  17. 01-13-10 Folsom Marlins workout

    by , January 14th, 2010 at 02:06 AM (Swim like an Orca, but faster !)
    So far there hasn't been much of the multiple broken-set type workouts except for the Warm Ups, which are always 1200 yards, since I dont stay for the last half hour or more, since I have a train to catch, I cannot really give a good review on the Folsom Marlin Masters.
    One thing is for certain, looks like I will have to do all the "reaching out" and introducing myself and seeing if I can share a lane and interval with someone. (Not a friendly bunch, but there are some fast ones in there) Right now everyone is all spread out in the Olympic sized LMC pool turned SCY, (16 lanes or more)
    They had a LCM workout that got switched midstream to SCY, right in the the middle of a 5x400m set, which was the Main set on Tuesday and I suspect they will do that Thursday morning as well. (But not a 5x400, I'm sure they will do some IM's)

    This morning was;
    Warm (1200)
    600 (75 FR / 75 Stroke)
    12x50 K 50 Fast / 50 Smooth ( Did :45 with fins/board)
    Main
    2x the following
    100 IM
    100 FR
    200 IM
    200 FR
    300 IM
    300 FR ( Did 100FR with snorkel as a cool down)

    Out to the showers.

    Ive reached a low in my fitness, my left shoulder area feels like a nerve is pinched, my back gets really sore towards the end of the workouts and I have not been able to get back up to speed. Ive been swimming 5 days a week...anyways enough whinning!
    I should be able to rejoin Aquasol in February, however nothing is certain being a new employee...
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  18. Back in the sprint of things

    by , January 13th, 2010 at 11:03 PM (Elise's Fitness Fun)
    Busy these day preparing for and teaching my class over at the college. This entry will be very brief.

    Gearing up for the next few months. Went to chiro today and he was able to loosen up the hip/lower back area some more. Had ultrasound done on the area and it really felt good. I return on Monday. I am really hopeful this problem will be gone by the time Auburn rolls around.

    Debating just doing my own workouts until the meet simply because the kids are at a different phase in their training and have no plans of tapering anytime soon. Doing 5,000 yards in a workout is definitely not what I need to be doing right now.

    Hit the pool at lunch today. Pool was a bit warm, but I didn't mind too much as it loosened me up. Swam 2300 yards all with fins. Except for the warm-up, pushed it pretty hard. One of the sets I did is as follows:

    4 x 75: 50 (25 back kick/25 back) on :50 and then 25 underwater (did dolphin kick)

    One minute rest between each 75. On 50s, held around 28 or 29. Going right into the 25 underwater right after the hard-effort 50 was not always easy, but I made it.
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  19. Did He Who Made the Lamb Make Thee?

    by , January 13th, 2010 at 10:52 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I would like to extend a hearty welcome to my new and potentially vast vlog viewing readership.

    A quick survey of my some of my earlier posts might give you the wrong idea about my Nature.

    This is a "Kodacolor Print made by the Eastman Kodak Company TM Regis U.S. Pat. Off" of me (or possibly my identical twin brother John, neither of us is completely sure) from "the week ending July 28, 1956."

    I (or possibly John) am not quite yet 4 years old.

    I don't think I know how to swim yet.

    Our mother is of the overprotective school of mothering, as evidenced by the double layer of sink-proof garmentry she has outfitted me (or John) with.

    Thank god I never got upended in the Semple's swimming pool, because I don't think I could have righted myself again with this collection of anti-drowning apparatus on.

    Note my shoes. Note, in the very distant background, the presence of a golfer. I am pretty sure the background is the 6th hole of the Allegheny Country Club.

    Not only was my mother overprotective, but she managed to instill in me a fashion sense and love-hate relationship with the ungraspable Good Life that lasts to this very day.

    In any event--and I apologize for going on so long here--no matter what heinousness I may be capable of today, and sadly it appears I am capable of a lot, know that somewhere in the exhausted elastic of my crepe-like skin there still resides this little lad, this little well-protected drowning-proofed bundle of innocence, this cute little dodgie of the Post War and Pre War eras: a smidgen of him still lives!

    Now that I think about it, this probably is John.

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  20. Wet Wednesday

    by , January 13th, 2010 at 10:43 PM (Swimming, Life, and Other Stuff!)
    I made it to the Monon Center this morning (5 a.m.) early before work for a good workout:

    1) 4 X 400 Freestyle swim on 7:00 interval (6:43/6:41/6:35/6:22)

    2) 4 X 50 Flutter supine, no fins or board, 10 sec
    rest

    3) 12 X 100 freestyle---1st 6 @ 1:50 interval. 1 minute xtra rest. 2nd 6 @ 1:45 interval.

    4) 4 X 50 Dolfin Kick, no fins or board, 10 sec. rest.

    5) 4 X 75 Backstroke on 1;30 interval

    6) 4 X 50 Backstroke on 1:00 interval (concentrate on sdk and breakout-didn't feel good )

    7) 4 X 25 Fly on :45 As hard as I could.

    8) ez 100 swim cooldown

    3,900 scy

    Two Questions

    1. I turned 54 in September of 2009. Would I still officially be in the 50-54 age group at nationals this year?

    2. I am wondering if anyone has a Mac Book Pro.
    I currently have a regular Mac Book. Someone offered me $600 for my current mac Book (4 yrs old). I'm figuring with about $800 more I could get the Pro of my dreams. I just don't know if its really worth it. I am trying to be frugal right now and I should NOT do it. The little voice in my head keeps saying "do it, it's sooooo cool"!
    If anyone has a pro and loves it please let me know.
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