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  1. Dry Land at 5:30 am

    by , December 31st, 2009 at 02:53 PM (My Passion)
    Slept in today (for me), got up at 5:10 am and in the gym around 5:35. Did 30 minutes of stairmill at level 7 (still trying to work back up to level 10). Heart Rate maxed at 157 (It is often much higher), but for some reason, I felt nauseous - badly nauseous at around 25 minutes. I completed the last few minutes leaning on the rails - which I never do. When it was over, I sat down and put my head down by my knees.

    After a few minutes, felt better and got a good stretch in. Worked 5 hours, then stopped by auto repair shop for estimate and parts to order so they would be ready Monday morning. Rental car was approved by the 'at fault' party's insurance. Then to grocery store for some goodies for tonight.

    Just Hubby and me tonight - and lots of goodies and some movies until the ball drops!

    Happy New Year
    and
    Happy Swimming
  2. Thursday Dec 31st 2009

    by , December 31st, 2009 at 11:41 AM (Ande's Swimming Blog)
    Thursday Dec 31st 2009

    listen to I Resolve (the New Years Resolution Song) with the one you love just before midnight tonight

    Thanks to everyone who follows my blog
    hope your 2010 is even better than 2009

    LIVESWIM.net updated and Indexed the SPMA SCM Meet

    Like the 4 x 100 Medley, I'm in lane 4 with Todd, Tyler & Mike
    Erik Hochstein (ehoch) whooped me on the 3rd turn, went in ahead, came out behind

    Weighed 221 after practice today,
    trying to lose my holiday cheer
    got more to go

    recently did my online 2010 USMS Registration
    Don't have a team?
    Register with Longhorn Masters, TXLA


    Subscribe to this Blog

    BTW I'm Going to be in Nashville TN
    Sat jan 9th - Wed Jan 13th




    My 2010 Swimming Resolutions are:

    1) Lose 15 or more pounds: weighed 225 on the day I wrote these

    2) Improve my Flutter Kick

    3) Improve my 100 FREE,
    went 48.8 in 2008

    4) Get Stronger



    TODAYS SWIM PRACTICE

    scy
    Whitney coached
    6:30 - 8:00
    swam with mike Paul Tyler Todd Marcio
    Brad, jon, & Sierra
    main pool

    WORE briefs

    warm up
    500
    400
    300
    200 flutter kick with a board
    100


    main set

    STATIONS but I did 50's

    ASSIGNED: 4 rounds of
    8 x 50 on 1:15
    odds FAST kick or swim
    evens 4 strokes fast off each wall
    100 easy
    DID
    round 1: flutter kick
    1) flutter kick easy speed 38
    2) easy
    3) flutter kick went 34
    4) easy
    5) flutter kick went 33
    6)easy
    7) skip
    8) flutter kick went 30
    100 easy

    round 2 flutter kick
    1) flutter kick easy speed 37
    2) easy
    3) flutter kick went 35
    4) easy
    5) flutter kick went 33
    6)easy
    7) skip
    8) flutter kick went 30

    round 3 put on leg skins
    fast flutter kick with a board
    went 29

    round 4 SDK
    1) went 33
    2) easy
    3) 30
    4) easy
    5) skip
    6) skip
    7) skip
    8) 50 SDK whitney timed
    went 24.8

    100 easy


    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


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


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    Categories
    Swim Workouts
  3. The Little Things You Do

    by , December 30th, 2009 at 11:51 PM (Meet Director's Path to Tranquility)
    "God is in the details."
    -Ludwig Meis van der Rohe

    During the first meet, a lot of attention was paid to the little things. The goal was to 'put a smile on your face.' I wanted to host a meet differently and one way was to pay attention to the details - make the little things pleasurable and enjoyable. This does two things.

    First, little fun things help relieve the pressure and tension of competition, especially for new swimmers. Somehow we pulled it off. Each year, swimmers tell us that our meet has a fun and relaxed atmosphere.

    Second, if something does go wrong, swimmers are more likely to overlook and forgive. This was especially important for the first meet, where there was a boatload of things that could (and did) go wrong. A bad experience could result in a tarred and feathered meet director, and could give the meet a bad reputation.

    The little things:
    • All timers and meet workers wear name tags, and are encouraged to wear their Hawaiian tropical shirts to give the illusion of warmth in winter.
    • Inflated tropical fish are hung from the backstroke flags, pink flamingoes grace the warmup gutters, tikis scare away evil from the awards table. I checked the rule book, and there is no prohibition of tropical fish on the flags.
    • The luau hospitality room's free food and drink is for everyone to enjoy.
    • Every swimmer (and worker) gets a 'cheap lei' at check-in.
    • First, second, and third place ribbon awards are teal, purple, and orange.
    • Ribbon award labels are printed in color with the meet logo.
    • Steel drum, calypso, salsa, and reggae music is played during warmups. Sometimes, the officials will dance for us.
    • Swimmers in the 3-person coconut relay can team up with anyone in the meet.
    • Small tropical prizes are awarded to the coconut relay winners (shark pens, tropical shirt magnets, hibiscus can coolers)
    • We list the swimmers entering their first masters meet on the front of the meet program so there is no hiding.
    • Swimmers entering their first meet get a tropical souvenir (hibiscus baseball cap) at check-in.

    All this requires more work in planning, setup, and more things to purchase ahead of time. So far, attendance is up and growing. The regular meet attendees are now beginning to respond, too. Last year, several swimmers wore their own tropical shirt 'warmup sweats' between races. A few from Virginia Masters preferred to use muumuus and brought their own leis (making our cheap plastic ones look, well, cheap and plastic.) And some fetching women are now sporting suits with stylish tropical floral designs. These haven't appeared yet on guy's Speedos. Maybe Paul can start a trend this year.
    Categories
    Uncategorized
  4. Sure do prefer the sprints with lots of recovery

    by , December 30th, 2009 at 09:16 PM (Elise's Fitness Fun)
    How can anybody not enjoy sprinting and getting lots of recovery between each swim? I know some say it gets them tight or out of their endorphin grove. Not me. I just don't get into a grove on endurance sets. I guess I'm just also getting older and can't recover as well between sets. I would have loved the below main set in college, but it has just gotten tougher as I have gotten older.

    Warm-up: 100 easy
    6 x 100 free on 1:30 - descend 1-3, 4-6

    2 rounds of the following:

    2 x 200 I.M. on 3:00
    4 x 100 free on 1:30
    6 x 75 - fly/back/fly, back/breast/back, breast/free/breast on 1:20
    8 x 25 non-free on :40

    1 minute rest between each round. Did the second round all free with another swimmer who specializes in free. I love the 25s on :40. You can actually sprint those all out. Not the case on the I.Ms or the 75s. The 100s were pretty easy to sprint, but not after those IMs. Felt much better doing free on the second round.

    6 x 100 pull with buoy on paddles on 1:30

    200 easy

    4400 yards

    Went to chiro today and he did a readjustment on me. Left hip/back area was really tight. It seemed to loosen up when I was swimming, but a little bothersome when I did turns.

    Since Y closes at 12 tomorrow and is completely closed on Friday, I may just be lazy again for a couple of days. My New Year's resolution is to swim four days a week for the month of January. I'll start this on Monday, January 4. February, will probably swim 4 days a week until Auburn meet, but will be doing easy/taper workouts. I'll have to back off for a two or three weeks after that, maybe going just three days a week. I guess mid-March, April, and May will be back to 4 times a week to get ready for Nationals.

    For Nationals, I think I'll go with 50 fly, 100 free, and 50 back on Saturday. For Sunday, I'll do a "fun" off-event, the 500 free. That is plenty for me!
    Categories
    Uncategorized
  5. Killer workout today..

    by , December 30th, 2009 at 08:10 PM (The Labours of SwimStud)
    Swam with a college level swimmer and got my butt kicked.
    Written thusly:

    200 S, 200 K, 200 P

    20 x 50 :45
    1 x 400 6:00
    9 x 50 :40
    1 x 400 6:00
    4 x 50 :35
    1 x 400 6:00
    3 x 50 :30
    1 x 400 6:00

    4 x 50 EZ

    I knew this would be threshold swimming for me for most of that large set and I must say I was pretty happy with what I actually did out of that set:

    20 x 50 :45 skipped #11 and #16
    1 x 400 6:00 did 350
    9 x 50 :40 skipped #4 and #7
    1 x 400 6:00 did 350 as a kick/pull
    4 x 50 :35 put the fins on skipped 4
    1 x 400 6:00 did 300
    3 x 50 :30 we did 3 x 50 1:00 AFAP made 35-37s
    1 x 400 6:00 with my fins on


    I did 45 minutes lifting after this...it was a challenging workout 3750 done in about 1hr 10...fast for me.
    Categories
    Uncategorized
  6. Last swim of the Year

    by , December 30th, 2009 at 06:37 PM (My Passion)
    Alarm went off at 4:35 after a night of deep sleeping with no waking - Nice Sleep

    Warmed up with 200 free.
    Donned fins and we all did
    5 X 100 free on 2:00
    20 X 50 alt free/breast on 1:00
    300 cool down

    I had facebooked a friend on Tuesday night that if she went to practice, we were ging to Starbucks afterward. She facebooked back that she would go to Starbucks only if I did crunches with her after practice I did not see the post, but she told me about it, so I did crunches with her and the others. I know I will be cussing her out the next few days when my abs start burning

    Starbucks was nice and I left for work at 7:15. I got most of the way to work and was on the access road, ready to merge onto I-10. The exit from I-10 came before the entrance. For God only knows why (no cars exiting and a separate lane even if they were) the car in front of me stopped dead . I hit the breaks hard and stopped as well. The car behind be did the same and swerved, but hit me anyway . Meanwhile the jerk who stopped needlessly drove off.

    No one was hurt. The girl who hit me was under 21 and handled herself very well. Car will be in shop starting tomorrow and I will have a rental.

    If only I hadn't stopped for Starbucks (or hadn't done the crunchies ). Anything that would have put me on a different time table, so I wouldn't have been behind the Stupid, Stopping Jerk .

    Happy Swimming
    Categories
    Swim Workouts
  7. Drylands, Wed., Dec. 30

    by , December 30th, 2009 at 04:13 PM (The FAF AFAP Digest)
    Drylands:

    Gym:

    broomstick twists, 1 x 25
    bent over rear delt fly, 12.5 x 2 x 15
    standing single arm push on double cable machine, 25 x 2 x 15 each arm
    single arm standing lat pulldowns, 55 x 2 x 15, each arm
    russian twist on incline bench w/25 lb plate, 2 x 25
    snatch windmill w/20 lb DB, 20 x 2 x 10, each arm
    squat swings w/25 lb plate, 25 x 2 x 15
    goblet squats, 50 x 2 x 15
    lying overhead tricep press, 40 x 2 x 15
    decline reverse crunches w/10 lb DB held by feet, 3 x 15
    body rows, 3 x 20
    hanging knee tuck kick outs, 2 x 15

    tabata squat thrusts w/press & med ball = 8 rounds of 20 seconds on and 10 seconds off. (Used my iphone to time.) Killer!

    [ame="http://www.youtube.com/watch?v=LkcnqPHcWeI&feature=player_embedded"]YouTube- Faster Swimming dryland routine called Tabata[/ame]

    see also:

    http://ironmom.blogspot.com/2009/05/tabata-swim.html

    and:

    CF Swimming Tabata Death:
    WOD: 5 rounds tabata x 5 exercises (no rest in between)

    Wall Ball
    Double unders (or 1/3 for singles)
    Push Ups
    Sit Ups (I'd sub plyos for this myself)
    Row

    RC:

    internal and external rotators
    med ball on wall
    scapular wall slides
    prone scapular scrunches
    3 position arm extensions
    dumbbell shrugs
    scapular pulls

    P90X Ab Ripper:

    11 exercises, 25 times each:

    Knee In and Outs
    Bicycle
    Bicycle in reverse
    Crunchy Frogs
    Fifer Scissors
    Hip Rock and Raise
    Pulse-ups with straight legs
    V-up roll ups
    Obliques V up crunches, each side
    Leg climbs
    Mason twist oblique twists

    Looks like it is all right here:

    [ame="http://www.dailymotion.com/video/x7tcpx_p90x-ab-ripper-x-part-1_school"]Dailymotion - P90X Ab Ripper X Part 1 - a College video@@AMEPARAM@@http://www.dailymotion.com/swf/x7tcpx@@AMEPARAM@@x7tcpx[/ame]

    Run:

    2 x 1 mile run to drop the car off for new tires and go back to get it. It's WAY to cold out for my taste to run.

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

    Commentary:

    1. Well, I made it through my first official tabata cycle doing squat thrusts w/a press as in the swimming dryland video. Not easy. My heart rate was up pretty high -- probably the highest its been since I swam the 100 back at NE Champs. lol. Seems like a great exercise though.

    2. I'm really liking the snatch windmill exercise. It's a good shoulder isometric and really works the core.

    3. There are no jump ropes at my gym. And my son's jump rope is awol. So I ordered a jump rope today along with "The Stick" for my troublesome calves. It's supposed to be more effective than a foam roller.

    4. The P90X Ab Ripper video seemed harder than usual after my gym session. I hadn't done it in awhile and doing it also confirmed that it is, in fact, much different than the P90X Plus ab/core workout. Much more ab isolation. I think the oblique V up crunches are the best exercise on this DVD.

    5. I think the hanging ab work may be irritating my elbows slightly. I plan to go back to using my ab slings.

    6. I had an appt with my sleep doc today. We also discussed the allergy issues. He says that, given my symptoms, it's an absolute no brainer that I have a gluten intolerance/allergy and I need to cut it out asap in toto from my diet. He says I also have a lactose intolerance/allergy, but that symptoms of hives, rashes, anemia and hand tingling indicate a gluten issue, not a lactose issue. (He said the latter could be controlled somewhat by taking lactate tablets before eating any dairy.) He thinks my reaction after dinner the other night was likewise gluten, not lactose, even though I *thought* I was eating gluten free. Restaurants, as Q has noted, are apparently, wholly unreliable ... It's also not a good sign that the allergies seem to be escalating. Big ugh.

    Updated December 30th, 2009 at 10:27 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Running
  8. Sarasota Y Sharks Masters 5:30 Workout -12/31/09 -SCY

    by , December 30th, 2009 at 02:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    4 X 150 2:40
    4 X 100 1:40
    8 X 50 :50

    12 X 50 kick 1:15
    #7-12: 25 fast/25 easy

    SCY

    1 X 25 :30
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Choice.
    Swim it four times.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    1 X 50 easy
    1 X 50 fast
    1 X 50 easy
    2 X 50 fast
    1 X 50 easy
    3 X 50 fast
    1 X 50 easy
    4 X 50 fast
    1 X 50 easy
    Choice. All 50's on 1:00

    1 X 800 pull

    WARM DOWN: 4 X 50 easy 1:00

    4750 Y/M
    Categories
    Swim Workouts
  9. More appreciation for swim parkas

    I swam with the masters group at PCBAC again this morning. We had a good group of about 8 swimmers, and Coach Chuck ran the workout while shivering on deck. In the water was definitely the place to beit was about 82 degrees, which felt fine in the cold windy weather (it was in the 40s). There was a stunning sunrise during the first set, but the rest of the workout was under cold cloudy skies. Heres what we did:

    600 warmup

    8 x 50 (25 underwater/25 build) @ 1:15

    8 x 200 (50K/100IM/50K) @ 3:30

    4 x 100 (50FR/50BK) @ 1:30 [1:19, 1:17, 1:17, 1:16]

    4 x 200 pull descend @ 3:15ish

    4 x 100 FR @ 1:20 [1:17, 1:18, 1:15, 1:14]

    2 x 200 pull @ 3:30

    4 x 100 (50 FR/50 BK) @ 1:30

    400 warmdown

    I stayed extra long today because the pool will be closed Thursday and Friday. (On Friday I might swim in the Gulf). On Saturday, though, we have a bonus LCM day, and Im looking forward to that!
    Categories
    Uncategorized
  10. Wednesday Dec 30th 2009

    by , December 30th, 2009 at 11:55 AM (Ande's Swimming Blog)
    Wednesday Dec 30th 2009

    Weighed 222 after practice today,
    losing some of my holiday cheer
    got more to go

    recently did my online 2010 USMS Registration
    Don't have a team?
    Register with Longhorn Masters, TXLA


    Subscribe to this Blog

    Ever check your USMS people page?
    Mine is: http://www.usms.org/people/02P06
    To see yours, copy the URL above,
    delete my usms ID 02P06 & replace it with yours, the last 5 characters of your USMS #


    My 2010 Swimming Resolutions are:

    1) Lose 15 or more pounds: weighed 225 on the day I wrote them

    2) Improve my Flutter Kick

    3) Improve my 100 FREE,
    went 48.8 in 2008

    4) Get Stronger


    WEIGHTS world gym san marcos before practice


    TODAYS SWIM PRACTICE

    scy
    Whitney coached
    6:30 - 8:00
    swam with mike amy & Marcio
    beside tyler, todd, ned, & paul
    FIRST to dive in again
    main pool

    WORE briefs

    warm up
    8 rounds of
    100 fr, 25 fl, bk, br or under water

    main set

    50 K drop down set
    start at 1:05 drop by 1 sec each round
    1:05 to :50 flutter with a board
    49 to 36 fl k on side no board


    10 x 100 on 1:30
    1) fr
    2) 75 fr 25 fl
    3) 50 fr 25 fl 25 bk
    4) 25 fr 25 fl 25 bk 25 br
    5) 100 IM

    assigned 1000
    did 10 rounds of 25 easy, REST, 25 fast
    with mike & tyler



    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


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


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
  11. Back on track but then there is New Years!

    by , December 30th, 2009 at 07:38 AM (Mixing it up this year)
    So another day off on Friday from swimming. These are the days I wish I had my own pool.

    Today was a solid workout and I am starting to feel more normal in the water. No more 4+ days off.

    10x100@1:40 Free
    500 Free kick w/fins every 3rd SPRINT
    200,150,100,50@:10R Fly kick on back w/fins last 25 SPRINT
    5x50@:55 Fly w/fins
    5x200@3:00 Free w/paddles & bouy desc went 2:51, 2:48, 2:44, 2:39, 2:34 felt strong but the lung capacity just started to give near the end.
    5x50@1:00 Back
    300 kick drills w/fins mixed it up some free some back
    200 Free Easy

    Total 4000 yards
    Categories
    Uncategorized
  12. Tuesday

    by , December 29th, 2009 at 11:35 PM (Swimming, Life, and Other Stuff!)
    Today was an easy stretch out swim at LA Fitness.
    I recently (mid-November) quit my this club. It doesn't expire till February 14. It takes a long time to quit this club. The water was hot as a lobster pot today, exactly why I am quitting.
    Here's the swim:
    *500 Warm-up Swim alternating swim/drill/kick freestyle
    *2 X (200 / 2x100 / 4x75 / 4x50 / 4x25)
    1st time: 200 backstroke/ 100's Free on 1:30/ 75's backstroke on 1:30/ 50's prone flutter kick w/10 sec rest/ 25's Fly on :30.
    2nd time: 200 mixed kick/ 100's free on 1:30/ 75's backstroke on 1:20/ 50's free on :50/ 25's backstroke on :30.
    2,500 scy

    I am looking forward to a week in Florida!
    It seems like a cushy sweet introduction to the "empty nest" syndrome life. At least it will be a nice place to visit and I do intend to go back for spring break!
    Categories
    Uncategorized
  13. Weights plus HIIT

    by , December 29th, 2009 at 09:16 PM (Elise's Fitness Fun)
    My friend, the weight-lifting guru, was in the weight room this afternoon, so got him to evaluate my form and progress with weights.

    Bench press: I was too far back on bench and pushing up at an angle. Once corrected after the first warm-up set, things seemed easier. Did the following:

    bar x 5, 65 x 5, 3 sets of 95 x 5. He remarked that 95 seemed too light and that I was ready to go up to 100! Very encouraged by the progress.

    Lat hi row: 2 sets of 90 x 5, 3 sets of 130 x 5. Said I was using my core too much and going too fast after the first warm-up set. Made me slow down and use upper body only. Suggested I stay at 130.

    Military press: 2 sets of 40 x 8. O.k. where I am.

    Alt. hammer curls: Elbows not close enough in to body, so made me switch to bicep curls with barbell. Did 2 sets of 35 x 8.

    Talked me into doing very light squats. Says I need something for legs but that we can keep it very light so no back issues. Told me to turn my feet out 30 degrees so as to take load off my knees. Did bar x 20.

    Core work:

    2 sets of 25 sit-ups with 10 pound medicine ball

    100 bicycles

    25 back extensions

    25 leg raises

    Stretched on precor and then hit the treadmill for HIIT workout. Warmed-up with 1 mile at 8:44 and then did 1 mile alternating 2 minutes walking at 3.0 mph and 1 minute of hard running. On runs, did 1 minute at 7.5 mph, 8.0 mph, 8.5 mph, and 10.0 mph. Cooled down 0.5 mile at a 10 minute per mile pace.

    Total distance: 2.5 miles
    Categories
    Uncategorized
  14. Lost Trove Found

    by , December 29th, 2009 at 07:51 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    When I first got on Facebook, what we young people who text and so forth refer to as a "social networking site," I accidentally replaced what is known as my "wall" with an alternative known as the "advanced wall" or maybe the "super wall" or possibly the "fun wall" or the "amazing wall."

    The one benefit of this advanced, super, fun, and/or amazing "wall" was that it allowed you to do cartoons, albeit ones that must be drawn with the mouse.

    As regular viewers might note, I have trouble drawing recognizable features, such as, for instance, a squirrel or a gall bladder, under ideal conditions.

    Drawing a squirrel or gall bladder with a mouse proved to be exceptionally challenging.

    In any event, I did a series of nightly mouse drawn cartoons that required captions to make even a little wee tiny corpuscle of sense.

    My beloved brother John collected these together, asked me to provide a capsule description of the cartoon itself and the circumstances under which I drew it, and then posted the entire collection on the web.

    Eventually, I realized that none of my Facebook friends had an "advanced" "super" "fun" or "amazing" wall, and thus none of them ever got any of my messages. Nor did they ever respond to me in any way! It was almost as if they were giving me what the prison authorities gave Fyodor Mikhailovich Dostoevsky after his arrest for alleged subversion to Tsar Nicholas: i.e., the "silent treatment" where the guards even wore velvet-soled boots!

    Utterly ignored for two years -- all the while me thinking it was only because I was pathetically unpopular!

    It took quite a while, but finally I figured out how to restore my "wall" without adjectives--or as our British friend SwimStud might say, in his continental way--without sans adjectives.

    I have not been able to do mouse drawn cartoons since.

    If you would like to befriend me on Facebook, please do a search for James Scott Thornton--my full name, which narrows the possibilities down from 12,842,117 Jim Thorntons to merely 87,423 James Scott Thorntons.

    I like to think of myself as The James Scott Thornton, but the use of the article will not refine your Facebook search for me.

    Do not worry about befriending an "unpopular" person, whose "unpopularity" might somehow wipe off on you, tainting, staining, and causing to putrefy your own reputation.

    I am actually quite the Facebook dandy, if I do say so myself, averaging at least one "notification" per month, and often two. Plus, if you look at the advertisements that adorn the right hand of my "profile," you will be pleased to note that an ever revolving assortment of women appear to be trying to find me, though I do not remember ever meeting these women. If I did, it must have been at a medical convention of incredibly beautiful 20 somethings seeking breast reduction surgery, for this appears to be their one common feature.

    But I babble.

    Here is the lost treasure trove of mouse drawn cartoons with explicatory subcaptions, rediscovered by me accidentally several minutes before I wrote this word here.

    http://www.jrtart.com/Jim/

    There are worse ways to spend the end of 2009 than to read and view my lost but found cartoon corpus of work. I am not sure exactly what these worse ways are, but I am certain they exist.
    Categories
    Uncategorized
  15. Swim w/Speedo, Tues., Dec. 29

    by , December 29th, 2009 at 07:23 PM (The FAF AFAP Digest)
    Swam with Speedo at Oak Marr today. It was wonderful to have a workout partner again. We stole sets from Chris (double mountain) and Ande (40 x 25 kick). We liked both the sets and may repeat our thievin' ways. Jazz was going to join us, but missed out on all the "fun" because of a more interesting luncheon date. No doubt a brunette.

    Swim SCY @ Oak Marr:

    Warm up:

    600 variety

    3 x 100 fly drills

    Aquaman's Double Mountain:

    #1 backstroke w/fins:

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

    50 EZ

    I was still warming up at the beginning of the set, but the 200s and coming down the mountain felt great. My backstroke seemed smooth with easy rotation and speed. I was using fins (though I may try this mountain without fins soon; not sure I could make those intervals though). On the 200s, I went 2:21s. The last 100 was 1:04 or so. The last 50 was :28. I was breathing pretty hard (more than the stoic one), but going now where near max effort. It was beautiful easy speed. Love that! Hope it's there next time I hope in the pool.

    #2 stroke/IM:

    1 x 25 fly @ :30
    1 x 50 fly/back @ 1:00
    1 x 75 fly/back/evil @ 1:30
    2 x 100 IM @ 2:00
    1 x 75 fly/back/evil @ 1:30
    1 x 50 fly/back @ 1:00
    1 x 25 fly @ :30

    50 EZ

    Very fun little set! Pete did it all fly. This is a good set to sneak some fly in without it killing you.

    Ande's Endurance Kick set:

    (By some miracle, Pete and I both had this set on our radar.)

    40 x 25 kick @ :30, no fins

    1-20 = flutter w/board
    :30 break to sip water and don nose clip
    21-40 = backstroke (9-10 SDKs)

    I went about 20-21 with Pete on the first 20. On the second 20, I did a couple 18s and the rest 19s or so. Hard to see the clock when I'm doing backstroke; might have been slightly faster. Pete and I both liked this set too, though to do it all flutter kick might have been a little tedious. I'm happy with the :30 second interval; :25 wouldn't have been adequate rest.

    200 EZ

    Total: 3700

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

    Commentary:

    I mostly commented above. lol That was a solid workout, and I'm tired from it. Will be hitting the gym tomorrow am.

    I tried gluten free pasta tonight and it wasn't half bad. My kids didn't even protest. On the other hand, with respect to my scheme to become a redhead, they thought I would look "terrible" and "retarded" and "horrible" and should stay blonde (unless possibly I looked like Ashlee Simpson). So supportive.

    I am also going to try some Sugoi compression socks I got for xmas after workouts. see http://www.teamrunningfree.com/blog/...n-or-function/. I'm hoping maybe they'll help with recovery/cramping in the calves.

    Updated December 29th, 2009 at 11:17 PM by The Fortress

    Categories
    Swim Workouts
  16. Tuesday Dryland

    by , December 29th, 2009 at 05:54 PM (My Passion)
    Well, I decided that the Stair Mill would be too hard-core for my tired body, so I did 45 minutes of the elipse and then stretched. Still sore from the 5 * miles on Sunday.

    We had a cold rain all day today, but tomorrow should be in the low 60's and sunny, so maybe a walk after work tomorrow.

    Since tomorrow will be the last swim of the year for me, a few of us will go to Starbucks before work. Gives us a chance to chat and have some dry fun!!

    Happy Swimming
  17. Sarasota Y Sharks Masters 5:30 Workout -12/30/09 -SCY

    by , December 29th, 2009 at 02:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    1 X 200 3:30 3:20
    2 X 100 1:45 1:40
    4 X 50 1:00 :50
    Swim it twice. Round 1 intervals left, round 2 right.

    2 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick 1:15

    SCY

    1 X 100 IM 1:45
    1 X 100 stroke 2:00
    4 X 50*1 of each* 1:00
    Swim it three times with a short break between rounds.

    4 X 200 free 3:00 2:40
    1 X 200 free recover 4:00 -
    Two times through.
    Descend the 200's 1-4
    Round 1 intervals left, round 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5400 Y/M
    Categories
    Swim Workouts
  18. Tuesday, 12/29/09

    by , December 29th, 2009 at 11:34 AM (A comfort swimmer's guide to easy swimming)
    Hotel pool
    Solo

    200 swim
    200 IM drill
    200 pull back

    300 free w/20 sec. rest
    4 x 75 free on 1:30
    6 x 50 free on :55

    300 back w/30 sec rest
    2 x 75 back on 1:30

    3 x 50 back easy

    Total: 2100 meters
    Categories
    Uncategorized
  19. Tuesday Dec 29th 2009

    by , December 29th, 2009 at 11:02 AM (Ande's Swimming Blog)
    Tuesday Dec 29th 2009

    Weighed 224 after practice today,
    let myself gain too much during Christmas

    did my online 2010 USMS Registration yesterday
    Don't have a team?
    Register with Longhorn Masters, TXLA

    The Men's 160 - 199 Short Course Meters Relay Records updated

    Subscribe to this Blog

    Ever check your USMS people page?
    Mine is: http://www.usms.org/people/02P06
    To see yours, copy the URL above,
    delete my usms ID 02P06 & replace it with yours, the last 5 characters of your USMS #


    My 2010 Swimming Resolutions are:

    1) Lose 15 or more pounds: weighed 225 on the day I wrote them

    2) Improve my Flutter Kick

    3) Improve my 100 FREE,
    went 48.8 in 2008

    4) Get Stronger



    TODAYS SWIM PRACTICE

    scy
    Whitney coached
    6:30 - 8:00
    swam with amy & Marcio
    beside mike, brandon, tyler, todd, & paul
    FIRST to dive in
    warmed up in main pool

    WORE briefs

    warm up
    4 rounds of
    100 fr, 100 stroke done 25 k, ra, la, sw

    main set

    10 x 25 fl on 25
    did 5 SDKs & 1 arm stroke drill

    10 x 50 fl bk on 45

    10 x 75 fl bk br on 1:10

    10 x 100 IM on 1:30

    assigned 10 x 150 on 2:15 with fins, 100 k hard, 50 sw easy
    DID 10 x 100 flutter kick strong with a board on 2:15
    held 1:15 - 1:16
    went 1:09 on #10

    100 easy

    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


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


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    Categories
    Swim Workouts
  20. Getting back in the game

    by , December 29th, 2009 at 07:31 AM (Mixing it up this year)
    Felt slow today and sore from yesterday. I hate missing workouts for more than 2 days. 4 days is just too long. I f I have to miss in the future I would rather do every other day atleast.

    8x100@1:40 Free
    5x100@1:30 Free kick w/fins barely made these today
    500 Fly kick w/fins alternate 100 on back/100 on sides
    8x50@:50 Free w/paddles & bouy
    8x100@1:45 Free w/fins every 3rd sprint went 1:03 and 1:02 not great would have prefered to be around 1:00
    8x50@:50 Free w/paddles & bouy
    8x75@1:15 Free last 2 EZ

    Total 4000 yards

    Updated December 29th, 2009 at 10:15 AM by Donna

    Categories
    Uncategorized