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  1. More Dryland, Right and Wrong

    by , December 5th, 2009 at 02:08 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Slowly but surely, I hope to post all the exercises that Leslie tried to show me over Thanksgiving. As regular readers will recall, I got to the Y early, lifted 68,000 lb. as measured by the Fitlinxx computer system, and only then did Leslie arrive to put my shaking bulk through additional dryland paces.

    Pathetic as the first of these were, things got even worse as each new exercise began requiring more and more skill, coordination, balance, and flexibility, none of which I have. Brute strength? Sure. But these other things? Even with practice, they may be beyond me.

    In the attached video, Leslie looks sweet enough in her virgin white Nike attire, but she has a dark side. Think angry school marm with a ruler. She uses the ruler to measure her disobedient male students. When they fail to measure up, and we always do, she uses the ruler to beat us.

    Here is Leslie in her dark school marm Nike outfit. She is saying, "Okay Jim, it's your turn now. You may need to break your hips, but you will do a split by the day's end, so help me god! Oh, stop snivelling! Why oh why must you make me hurt you?"

    When she arrived at the Sewickley Y, she brought along a hand-scribbled document with the exercises she had decided to teach me. These ranged from the twisting medicine ball slam, to the superman banana.

    Careful scrutiny of this primary document shows evidence that Leslie has been practicing all this weight training stuff seriously for years. I ask that you give particular scrutiny to her lower case i's. Note how there is nary a single heart-shaped dot above any of them.

    I fear Leslie is slowly but surely lifting all the girl out of herself, but who am I to judge?

    Here is the primary document:

    I am hoping, by year's end, if I ever finish my new article on novel hypnotics and the mayhem they can cause, to post all Leslie's dry land lifting and related exercises in a well-labeled, one stop vlog. It has not escaped me that my vlog is not always the most pragmatically useful source of swimming-advice, that I more often than not have appropriated this space for purposes of jotting down and sharing with the wet world at large my seemingly always bubbling spring of [ame=""] [/ame]

    In this, I sometimes delude myself into believing I am doing my fellow swimmers a service of sorts. You know how our Christian brothers recommend praying for "those more miserable than ourselves"? I have, in my mind, put a palpable, if not punchable, face on such recipients of God's mercy.

    In any event, I do hope to contribute the complete Leslie dryland inventory soon, which I suspect might prove more helpful to most viewers than the certain knowledge you are better off than at least one wretch!

    For now, here are a few more bricks in the Sisyphusian wall.

    I hope you enjoy it.

    All my best,

    J I M M I E

    [ame=""]YouTube- 1-legged squats hip hinges dead lifts done right and wrong[/ame]
  2. Last Swim of the Year in the Elko Pool

    by , December 5th, 2009 at 12:52 PM (A comfort swimmer's guide to easy swimming)
    The pool closes for the rest of the year today. I will be forced to swim in one of the local hotel pools or take a road trip to the nearest town (about 2 hours) that has a pool.

    SCY, Solo

    400 swim free
    (split this into 200 free/200 back)
    300 IM drill
    (did k/d/s by 25 for each stroke)
    200 pull choice
    (did 100 free/100 back with p&b)
    100 dolphin kick on back

    6 x 50 on 1:00 alt. drill/build by 25
    (went 2x fly/back/free)

    swim 4 x 75 build on 1:20 free
    kick 4 x 25 free FAST on :40

    swim 4 x 75 back on 1:20
    kick 4 x 25 back FAST on :40 w/8-10 SDK off each wall

    swim 4 x 75 free build on 1:20
    kick 4 x 25 dolphin on back FAST on :40

    swim 4 x 75 back on 1:20

    kick 4 x 25 back FAST on :40 w/8-10 SDK off each wall

    swim down 300 easy
    Total: 3200 yards

    Update on my son who is swimming in the Nevada State Short Course Championship Meet this weekend. Today in the 100 free prelims he dropped 2 sec and qualified for the B Final.

    Updated December 5th, 2009 at 02:52 PM by poolraat

  3. 100 Fly vs. 500 Free

    by , December 5th, 2009 at 12:02 AM (Elise's Fitness Fun)
    I've been thinking of an event that I'd like to do at Auburn and/or Nationals besides 50s. I'm hoping I've been doing enough training to do a decent 100 fly or 500 free. I'm leaning more towards the 500 free for several reasons:

    1. I might do triathlons later this summer, so need to get some good middle-distance swimming in.

    2. 100 fly hurts worse than 500 free.

    3. My stroke on fly really falls apart if I get the least bit tired. Less so on the 500 free.

    4. I enjoy the challenge of trying to evenly split.

    Today, I did a short workout with fins and was reminded of this when I did some fly. Even with fins on, I felt dead and was dying on a 75!

    Warm-up: 500 easy kick with fins

    75 fly on 1:15, 75 free on 1:15, 25 fly on :30, 75 free

    75 back dolphin kick on 1:15, 75 back flutter on 1:15, 25 back on :30, 75 free

    75 free on 1:15, 75 free on 1:15, 25 free on :30, 75 free

    75 fly on 1:15, 75 free on 1:15, 25 fly on :30, 75 free on 1:15

    100 easy

    1600 yards

    Updated December 5th, 2009 at 01:07 AM by elise526

  4. Friday, Dec. 4

    by , December 4th, 2009 at 06:44 PM (The FAF AFAP Digest)
    Like Chris, I was tired today after some insomnia last night. So I did the following mellow work out, which did not include any sprint work:

    Swim/SCM/Solo @ hot gym pool:

    Warm up:

    700 variety

    Aerobic Sets:

    8 x 100 @ 2:00
    odds = single arm fly
    evens = backstroke kick

    40 x 25 @ :20 RI (pace clocks weren't synchronized)

    odds = shooter on back
    evens = long evil pullout


    odds = easy speed fly
    evens = easy


    odds = shooter on back
    evens = long evil pullout

    odds = front scull
    evens = no breather free with overkick

    100 dolphin dive

    Total: 2600 meters



    Felt OK, but the temperature of the pool makes it hard to get a read on "feel." So I largely ignored that issue, and concentrated on streamlining and such.

    Funny moment: There was a new middle aged lifeguard at the gym. After my work out, he approached me and warned: "I know you're a really good swimmer and all, but that underwater work is dangerous. It was all the rage years ago and varsity swimmers started passing out after practice. You better back off on that." Well, I wasn't sure what to say. I assured him that it was, once again, the "rage" and that it was just a normal part of my training. (I didn't even do that much hypoxic work today!) He clearly didn't believe me and tried again to dissuade me from doing it. lol

    I've decided, starting today, to do a 2 week no gluten, no dairy products test to see if I feel any better. As I understand it, 2 weeks is an adequate period to make a preliminary assessment. I realize it's not wise to change one's diet before a meet, but I don't feel like I have any other choice. Now, I have to figure out what I'm going to eat for carbs. And I was happy to know that hemp protein is gluten free, so at least I wasn't potentially poisoning myself with that! But what am I going to do about my chip addiction?!?!

    I'm excited to see the results come in from Long Beach, NY, Chicago, Charlotte and Atlanta. Wishing everyone fast swimming!

    I saw some very fast swimming at the Tom Dolan meet today. I was bummed for my friend Wally Dicks, who pulled a groin muscle and had to scratch his breaststroke events. He hopes to swim at the masters meet at Wilson High School next weekend. I saw Kate Zeigler swim a leisurely 200 free. And the NOVA girls are ripping it up.

    Speaking of fast, I heard KPN went for a 50 fly split in her 200 IM and swam a 29.4. I think she wants that WR back!

    I'm heading to my first high school swim meet later. Start time: 8:30 pm. Seemed kinda late. Among other things, Mini Fort is swimming the 200 IM. I think the poor kid will be doing this every meet, just like I did in high school. And she absolutely hated the knee skin she had to wear this am. Said it cut off circulation in her thighs. Something to look forward to ...

    Updated December 4th, 2009 at 08:00 PM by The Fortress

    Swim Workouts
  5. Friday Practice with Threat of Snow in South Texas

    by , December 4th, 2009 at 06:32 PM (My Passion)
    Only two of us showed up this morning, I'm guessing because they were predicting snow (we ended up with 4 flakes all day).

    We were kind of playing around, so we did 100 elementary backstroke, and then 100 of underwater SDK's with fins to warm-up (it was actually a cold slow way to warm up) . Then we did:

    5X100 on 1:45
    10 X 50 on 1:20
    20 X 25 on :45

    Then a 'total relaxation' cool down, by floating on our backs.

    Just a fun swim on a cold morning.

    Tomorrow, it is a 6:00 swim and then a run in high 20 degree weather. Hoping my buddies will think it is too cold to run (they probably won't - they are crazy, but Ilove them ).

    Happy Swimming
    Swim Workouts
  6. And Today.....100s

    by , December 4th, 2009 at 04:53 PM (A comfort swimmer's guide to easy swimming)

    SCY, Solo

    200 swim, 200 kick, 200 pull
    1st round free, 2nd round back
    swim 6 x 50 on :50 build each 50 to about 85%

    swim 3 sets of 4x100 on 2:00:
    on 100s: #1 is free, #2 is IM, #3 is back, #4 is easy. On the first set, the IM is fast. On the 2nd set, the free is fast, and on the 3rd set, the back is fast.
    (Round 1: free - 1:20, IM - 1:26, back - 1:28
    Round 2: free - 1:14, IM - 1:33, back - 1:32
    Round 3: free - 1:22, IM - 1:30, back - 1:23)

    100 swim down

    Total: 2800 yards

    Poolrat Jr is swimming the Nevada State Short Course Championship Meet this weekend. So far he is having a stellar meet, including making the B Final in the 100 Fly.
  7. Seeking pool toy ideas

    I hardly ever use pool toys when I swim. Iím not against them. Itís just that getting to and from pools here involves a fair lot of walking, so I try to carry a minimal amount of stuff in my swim bag. Using fins in the pool is fun; toting them around all day afterward, not so much.

    But over the holidays I will be in Florida, and will actually drive to my pool in a car with a trunk where I can stash my swim equipment between workouts. Yahoo! Iím thinking about what swim equipment I want to take. Iíll almost certainly take my Zura fins

    and a set of strokemaker paddles,

    but Iím not sure what else will make the cut. Does anyone have any suggestions for other pool toys that are fun and helpful, and/or any especially cool sets to do with them? I often swim on my own in Florida (at a LC pool thatís hardly ever crowded, so space or speed is not an issue), so any suggestions that will vary up my workouts will be appreciated.

    This morning I did an easy swim at Riverbank before Zones tomorrow:

    1000 warmup

    4 x 50 build to good speed by mid-pool, then ease off into wall

    2 x 25 BR drill/25 easy swim

    400 warmdown combining dolphins off pool bottom, corkscrew stroke, underwater breaststroke on back, and any other fun things that came to mind

    I didnít worry about intervals on anything.

    Iím looking forward to the meet tomorrow. Today I am packing my meet bag, and am feeling a little envious of swimmers who live in real America and drive to meets. Here in NYC, I have to balance my love for creature comforts at meets with the limits on what I can carry up and down subway stairs. I sometimes feel like those legendary Appalachian Trail through-hikers who cut the handle off their toothbrushes to eliminate excess weight. If I lived in Southern California, Iíd definitely be easy to find at meetsóIíd be the one in a portable hammock under a tent, with a whole wardrobe of meet clothes for every possible weather contingency, and a separate huge fluffy beach towel for drying off after each of my events. Here I have to keep my diva-dom in checkóIíve already wasted way too much thought debating the pros and cons of bringing my stretching mat with me tomorrow.

    Good luck to everyone who is meet-bound this weekend! Let's all have a blast and swim fast!
  8. 12/03/2009 workout

    by , December 4th, 2009 at 03:04 AM (Swim like an Orca, but faster !)
    AQUA (AQUM) @ UMHS 05:30-06:30
    Warm 850 - ( 100FR. w.towball> 2x100FR, 50BK, 50BR, 200IM drill, 150P, 100K)
    6x75 FR on 2:00 First 3 w/towball, last 3 swim (:49-:54) (450/1300)
    9x50 IM Transistions on 1:30 (50Fly/50BK, 50BK/50BR, 50BR/50FR x3) (450/1750)
    8x50 K on 1:30 First 4 FR on side with Finis Alignment board(1:10), Second 4 Fly kick with regular board (:50) (400/2150)
    Cool 50
    2200 SCY

    Stroke development--- Ive been working hard on my SDK's and tonight's fly/back transitions were much better with 5-7 SDK's getting me about 5 yards out from the flags. My BR pulldowns are consistently getting me out about 7-8 yards every turn. Freestyle, Im working on 3 SDK's off every turn, and the addition of a little outsweep scull on the catch has been a blessing on my shoulders, which do not bother me as much anymore
    More toys on-deck----
    A few month's ago I was inspired by a flowswimming w/o video to make a tow-ball. With a foursquare ball, nylon mesh net bag from WalMart and surgical rubber tubing tied to a belt made from a small cargo tie-down strap (cut about 4 feet on the buckle end) I deflated the ball and using a hand-squeeze type ball-pump, I filled the ball up with water and left about 30% air. Tonight I finally used it; its an awesome resistance device. Like a parachute, except the rubber tubing is a shock absorber and the apparent weight of the ball increases as you go faster; since increasing speed causes the ball to dive underwater.

    This week has been a taper by accident, without really tapering, like I really know what that means. The sets have been decreasing in volume and today was the first day in a long time where I didn't do a sprint set. Coach seemed upset that I wasn't doing a bona-fide Breaststroke event this Saturday in Reno, since it has greatly improved. I promised a 200 BR in San Francisco in February.
    Reno is the first SCY event for the Pacific in the Northern Cal, Nevada region. I'm doing the 50's Fly, Back and Free and 100's Free and IM.
  9. Thursday, December 3

    by , December 3rd, 2009 at 09:37 PM (Elise's Fitness Fun)
    Swim workout today:

    600 warm-up - 200 free, 200 breast, 200 breast kick

    8 x 100 on 2:00 - 25 fly, 75 free

    10 x 50 kick on 1:00

    8 x 100 pull on 2:15 - 25 choice, 75 free - did 4 back, 2 fly, 2 free

    8 x 100 - 25 stroke all-out sprint, 75 easy free - 45 seconds rest

    500 free DPS - with the exception of 2 lengths, held 13 strokes for each 25 (held 14 on other two lengths)

    100 easy

    4100 yards
  10. 12/3/09

    by , December 3rd, 2009 at 09:22 PM (The Labours of SwimStud)
    I did some exercise today.

    Updated December 3rd, 2009 at 09:32 PM by SwimStud

  11. Thursday, Dec. 3

    by , December 3rd, 2009 at 05:53 PM (The FAF AFAP Digest)

    Warm up:

    700 variety

    Aerobic Set:

    4 x (4 x 50) @ 1:05
    4 of each stroke
    done: drill, kick, swim, hypoxic
    (did fly & back as double shooters)

    50 EZ

    Kick Set:

    6 x 100 kick @ 2:30, no SSLSs
    odds = CS lungbusters w/UW shooters on the 1st & 3rd 25s
    evens = flutter kick w/board, 1st & 3rd 25 fast

    100 EZ

    Speed Set:

    8 x 50 @ 1:15
    evens = 25 AFAP free w/SSLSs + 25 EZ
    odds = 25 easy speed fly + 25 EZ

    50 EZ

    I then dashed out of the pool, didn't even take a shower or warm down to get home in time to take Mini Fort to an earlier swim practice today. And when I got home I was informed her coach told her to skip practice today since she's swimming in the Dolan meet tomorrow am. She coulda texted me ...

    Total: 2300



    I'm surprisingly tired from such a short workout. Jeez. On my way to fat and out of shape, for sure.

    The taper bitchies have obviously set in. Or it could be combo of taper bitchies and AF.

    I just screamed at the computer, screamed at lazy son, developed a grievance against Mr. Fort, and cursed the fact that high school swim meets begin at 8:30 pm. 8:30 pm?!?! Mini Fort has the Dolan meet at GMU and high school meets on Friday and Saturday nights, so it will be a busy weekend. I hope there is no drama b/c she is out of swimming shape and not wearing a fancy tech suit. In fact, she's lucky I loaned her my USA-compliant TYR to swim in.

    All GMU masters practices are once again cancelled this weekend due to the meet. "Make ups" are at 4:45 and 5:30 am. I don't think this constitutes a comparable service under its contract with the masters team; nor do others.

    I had my first omelet without cheese today, and that did not sit well with me either.

    I'm sure I'll think of something else to complain about before the evening ends. (Oh yeah, I still have to do my stupid RC exercises. Blech.)

    On an up note, I am apparently sleeping better than Chaos. Though his travails sound familiar.


    I also wanted to add a couple links that Crazyman left a couple days ago that some might find interesting re: tabata interval training

    Updated December 3rd, 2009 at 06:06 PM by The Fortress

    Swim Workouts
  12. A Day For 50s

    by , December 3rd, 2009 at 05:08 PM (A comfort swimmer's guide to easy swimming)

    SCY, Solo

    400 swim free, work walls
    swim 6 x 50 free on :55, count strokes
    (was hitting these around 40 with 16 down and 17 back)
    400 pull free, work walls
    (did most of this breathing on 3with 14 spl)
    swim 6 x 50 on 1:00 descend 1-3 (free) and 4-6 (back)
    (free at 40-37-35 back at 45-42-38)

    6 sets of 4x50:
    set 1 on :50 free, count strokes and work on tricep extension
    (16 down, 17 back times around 38-40)

    set 2 on 1:00 back, 8 SDK off each wall, count strokes and keep the stroke long
    (times 43-45, strokes at 12-13 to flags)

    set 3 on 1:10 kick choice fast
    (did #1-2 flutter with board, 52-53; #3 flutter on back, 56; #4 dolphin on back, 57)

    the last 3 sets are from mid-pool, 2-turn 50s
    set 4 on :55 free, work on long pushoffs with 6-8 SDK off each wall

    set 5 on 1:00 back, count strokes, and try to reduce the last 2 50s by 1 stroke by taking 2 more SDK
    (was getting 13 then 12 to the flags on these)

    set 6 on 1:00 choice, fast off walls, making sure not to breathe the first stroke cycle on top of the water.
    (Since I already take 2 strokes before breathing, I added 1 more stroke before breathing on this set)

    swim down 200
    Total: 2800 yards
  13. Colonies Zones--my Day 1 preview

    Colonies Zones is two days away. Hereís what Iím swimming on Saturday, with times estimated from the meet timeline. After my last meet, I decided to simplify my keys for each race to 1 or 2 things, as having too much to think about seemed to make me worried rather than focused.

    200 Breast (10:13 am)
    I remember the walls of this pool being a little slippery at the top when set up for SCM; I think thereís a metal section that makes counting on getting any torque from your hands on open turns a little iffy. Iíve been concentrating on using my momentum into the wall to help with the rotation on my turns, so I want to make sure I have some momentum on my turns to work with, rather than gliding into the wall (which is always a temptation for meógliding is fun, and less work than swimming).
    Race keys: watch hands on recovery; accelerate into walls

    50 Back (10:36 am)
    I went 35.7 at the last meet; Iíd like to beat that here. Sub-35 would be even better.
    Race keys: kick, aggressive turn

    50 Breast (11:56 am)
    I swam 40.2 back in May of this year. Can I beat that?
    Race keys: fast feet, fast hands
    (Fun factoid: The other 9 swimmers in my heat all have identical seed times of 40.0. If I had just rounded my seed time down, we could have matched ten across. Isn't there a prize for that, like at slot machines?)

    100 IM (12:49 pm)
    I want to swim this with more even splits than I ended up with last time (36.4, 41.9).
    Race keys: Controlled and calm on FL, accelerate into turns

    400 IM (3:05 pm)
    Race key: Swim with joy!

    I might also swim the 400 medley relay right before the 200 BR, and a 200 FR relay between the two IMs. I probably wonít know about relays until meet warmups.

    Looking over the heat sheets, I see lots of familiar names, plus a couple of swimmers who were once area-meet stalwarts but whom I havenít seen for a few years. Iím really excited that theyíre back, and am looking forward to seeing lots of superfast swims during the downtime between my events.

    I skipped swimming today and went to the NY Philís open rehearsal instead (Esa-Pekka Salonen is in town for a guest-conducting gig). Swimming was on my mind, though, because as the orchestra went through their warm-up and tuning routine I was imagining that sweet moment at the beginning of meets when all the chaos and crowdedness of the warmup pool gets transformed into the order and beauty of the meet itself. It would be cool to do a time-lapse video of the beginning of a meet, from course set-up to warmup through the first heats, and set that to a score of an orchestral warmup and tuning and opening of a symphony. Or maybe that would be the swim-geekiest thing in the world, but it makes me happy imagining it!

    Updated December 3rd, 2009 at 03:38 PM by swimsuit addict

  14. Comments on my Events at Long Beach

    by , December 3rd, 2009 at 11:11 AM (Ande's Swimming Blog)
    Comments on my Events at Long Beach

    BLOG entry about my 2008 SPMA Short Course Meters Championships Results

    [ame=""]Sunday Dec 2, 2007 Blog[/ame]

    [ame=""]Saturday, Dec 1, 2007 blog[/ame]


    03. 03:20 PM Men’s 200 m Individual Medley
    NR: 2:13.42 Glenn D Mills 06-22-08
    WR: 2:10.49 02/15/2009 JPN TAIHEI SAKA
    Entered 2:14 right next to Todd
    FL: easy speed 6 SDKs breathe every stroke, save legs when swimming
    BK: 4 or 5 SDKs easy speed, save legs breathe often, hit on left arm for BK to br turn
    BR: great push offs, streamline GLIDE, far pull outs, wide pull, fast insweep, great kick
    FR: 4 SDKs, 6 beat kick, bring it home fast
    went 2:14.16 in 2008
    splits 29.10 34.93 38.82 31.31
    went too easy on BK, let up on FR, need to blast legs the whole way

    08. 05:50 PM 800 m Freestyle Relay
    swimming with Todd, Mike Varozza & Tyler. Goals are to split it well, swim a good time and not be the slowest guy on the relay
    went 2:06 LCM, haven't swum the 200 fr SCM in years, went 1:48 SCY in practice
    NR 8:05.09 VENTURA COUNTY Mike Shaffer, Don Smith, Tim Hedrick, Jim Mcconica 12-09-01


    12. 11:51 AM Men’s 50 m Butterfly
    WR & NR: 25.82 Paul Smith 12-02-07
    Went 25.99 in 2008

    13. 12:45 PM 400m Freestyle Relay
    swimming with Todd, Mike Varozza & Tyler. (160 - 199)
    hope to swim a decent time, went 54.5 last year, hope to split it well & really bring it home
    NR: 3:39.80 GOLD COAST MASTERS Jim W Harper, Jonathan B Olsen, Sean P Frampton, Luis E Comulada 06-22-08
    ave 54.95

    15. 01:23 PM Men’s 100 m Backstroke
    went 58.89 in 2008, went 59.7 in san Antonio
    plan to take 10 SDKs off each wall
    NR & WR 58.33 Chris L Stevenson 03-21-09
    (chris should knock this way down, think he was 55.90 last year)

    20. 03:18 PM 200 m Medley Relay
    swimming with David Van Dam, Max & David Guthrie in 200 - 239 age group
    leading off back stroke,
    went 27.20 in 2008 & 27.5 in san antonio 2 weeks ago
    NR 1:53.92 NORTH CAROLINA Jonathan Klein, Jon Blank, Timothy Lehman, Robert Schmitz 03-24-07

    22. 04:11 PM Men’s 50 m Freestyle
    went 24.18 in 2008
    great start, 7 SDKs great turn 6 SDKs, great touch
    NR 24.18 Anders M Rasmussen 11-15-08


    26. 12:12 PM Men’s 100 m Butterfly
    don't have a SCM time in this event
    went 59.40 LCM in 2009 & 51.80 SCY
    hope to be smooth & have fast turns & a good touch
    8 to 10 SDKs off each wall
    NR & WR: 57.17 Paul Carter 12-14-03
    Chris Stevenson will easily break this record

    29. 01:30 PM 400m Medley Relay
    with Todd, Mike & Tyler
    I'm swimming back, split 59.1 last year & hope to go faster this year
    plan to take 10 SDKs off each wall
    NR 3:50.93 LONGHORN AQUATICS Anders M Rasmussen, Todd A Bartee, Tyler J Blessing, Mike J Varozza 11-15-08

    37. 04:56 PM Men’s 100 m Individual Medley
    Take it out fast & bring it home, use SDKs
    breathe more, split br & fr faster than I did at San Antonio
    NR & WR 1:00.14 Anders Rasmussen

    38. 05:45 PM 200 m Freestyle Relay
    with Todd, Mike & Tyler
    hope to split better than last year 23.9
    NR: 1:35.44 LONGHORN AQUATICS Tyler J Blessing, Mike J Varozza, Anders M Rasmussen, Maxwell B Stinchcombe 11-16-08
    WR: 1:33.91 FIN LAHDEN KALEVA 03/28/2009
    ave 23.47

    Updated December 3rd, 2009 at 01:05 PM by ande

  15. Thursday Dec 3rd, 2009

    by , December 3rd, 2009 at 10:28 AM (Ande's Swimming Blog)
    Thursday Dec 3rd, 2009

    Leave today for the 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009
    Long Beach, CA


    03. 03:20 PM Menís 200 m Individual Medley
    08. 05:50 PM 800 m Freestyle Relay

    12. 11:51 AM Menís 50 m Butterfly
    13. 12:45 PM 400m Freestyle Relay
    15. 01:23 PM Menís 100 m Backstroke
    20. 03:18 PM 200 m Medley Relay
    22. 04:11 PM Menís 50 m Freestyle

    26. 12:12 PM Menís 100 m Butterfly
    29. 01:30 PM 400m Medley Relay
    37. 04:56 PM Menís 100 m Individual Medley
    38. 05:45 PM 200 m Freestyle Relay


    6:30 - 8:00
    Whitney coached
    SCY UT Swim Center
    Main pool CENTER COURSE
    swam with Tyler, Todd, jon, & mike
    beside amy & brandon

    wore briefs

    100 fr

    6 x 50 fr on :55 5 SDKs off each wall
    6 x 50 fr on 1:05 5 SDKs off each wall

    50 br easy speed

    100 easy

    50 fl easy speed
    from coaches go
    whitney timed
    went 25.8

    100 easy

    50 bk easy speed
    from coaches go
    whitney timed
    went 26.6

    100 easy

    25 br easy speed
    from bk stroke touch (back to breast)
    whitney timed
    went 15.8

    100 easy

    25 fr fast
    from coaches go
    whitney timed
    went 9.8

    50 easy
    Swim Workouts
  16. Another Easier Day

    by , December 3rd, 2009 at 07:57 AM (Mixing it up this year)
    Meet on Saturday and no practice tomorrow so I decided to have this as a 3 day taper.

    10x100@1:45 Free
    5x100@1:30 Free kick w/fins
    5x100@1:30 Fly kick w/fins
    5x100@1:45 Free w/snorkle work on head position and concentrate on arm pull
    5x50@1:00 Free w/snorkle work on distance per stroke
    5x50@1:00 Free Easy

    Total 3000 yards

    so anyway.......
    i just got out of benedictine hospital where i spent the night in the sleep study ward. for those not familiar: they hook up a bunch of tubes and electrodes that measure everything from nose breathing, mouth breathing, ekg, brain waves, and movement. they shaved a couple of spots on my legs and chest, so i guess i'll be buzzing down, so as not to look like a mangy freak at zones (thats my story).

    it was somewhat difficult to "act natural" while tethered to this strange manifold by all those wires and it certainly restricted my usual night time routine of tossing, turning, and sleep-boxing, but i did wake up with a headache (the norm for me... about 70% of the time, but it goes away usually within 30 minutes of being awake)

    i'm curious to see what the results have to say.

    i've got this crap in my hair that they used to stick the electrodes to my head... i guess today i'm a morning shower person.
  18. Weight room workout

    by , December 3rd, 2009 at 12:05 AM (Elise's Fitness Fun)
    Hit the weight room for the second time this week (I'm on a roll!). Here is my workout:

    Bench press: 65 x 12, 75 x 10, 85 x 8

    Lat pull-downs: 90 x 12, 110 x 10, 130 x 8

    Alt. hammer curls: 2 sets of 15 x 10

    Tricep pull-downs: 2 sets of 40 x 10


    2 sets of 25 crunches with 10 lb. med ball
    1 set o 100 bicycles
    1 set of 25 back extensions
    1 set of 25 leg raises

    Run on treadmill: 1 mile of HIIT - 2 minutes easy/1 minute hard - got progressively faster with each 1 minute of hard running.

    Hip adduction: 110 x 12, 130 x 10, 150 x 8
    Hip abduction: 100 x 12, 120 x 10, 130 x 8
  19. Getting set for SCM Zones

    The heat sheets and timeline for the Colonies Zone SCM meet this weekend is online at the Metro LMSC website. It looks like, even the meet is two days, my meet will be very short.

    I'm only going to the Sunday session and, according to the timeline, all my events will be over by 12 noon. So I won't have to sit there all day watching people older than me swim faster than me -- unless, of course, I really want to. Since warm up starts at 9 AM, my meet will be about three hours long.

    Back when I was still on a team, I would stay and watch my teammates. But now I don't have teammates (I'm registered with an umbrellla club, but that's not the same -- it's really swimming unattached.) I can still stay and watch my friends, though.

    Anyway, I'll report back after the meet.
  20. Lots of 25s today

    by , December 2nd, 2009 at 09:10 PM (A comfort swimmer's guide to easy swimming)

    SCY, Solo

    600 swim, mix strokes
    (did 200 free/200back/200 free)
    300 IM drill
    (k/d/s by 25 for each stroke)
    200 pull choice
    (free w/p&b at 14 spl)
    100 swim backstroke
    kick 6 x 50 w/10 sec. rest, 2nd 25 fast
    (did 3 free w/board, 3 dolphin on back)

    swim 4x around:
    6 x 25 on 40: odds build, evens FAST
    Do one round of each stroke.
    (did all of these without a break after each round of 6)

    swim down 200

    Total: 2300 yards