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  1. Mon Mar 15th 2010

    by , March 15th, 2010 at 12:43 PM (Ande's Swimming Blog)
    Mon Mar 15th 2010

    might do a double today

    I'm going to be in Orlando FL
    Tue Mar 23rd - Sun Mar 28
    just found out the 2010 Dixie Zone Championships are there that weekend, think I'm going to enter a few events

    Lifted this morning

    Swam yesterday
    with Max & guest David Kahn
    pretty much took it easy/recovery day
    did a 50 roll off blocks in 21.8


    Swim Center
    scy, main pool, Blocks
    Whitney coached
    6:30 - 8:00
    swam with Chris
    beside Max & Kelly definite spring break attrition
    dove in on time
    wore B70 legs

    warm up:
    2 rounds of
    150 150 150

    Main Set

    5 x 9 x 100 fr
    4 x 100 fr on 1:20 right into
    4 x 100 fr on 1:10
    100 easy

    on round 5 I did a hard 400, went 4:11

    4 x 50 on 1:15, 25 SDK fast from a dive, 25 easy

    25 fly fast
    whitney timed
    roll off bulkhead
    went 10.0

    2010 MEETS:

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

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

    Updated March 15th, 2010 at 03:56 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  2. Long Course!

    by , March 15th, 2010 at 08:46 AM (My non-workout blog and random thoughts)
    The NMSU Natatorium outdoor pool was reorganized over this weekend to long course. It was really wonderful to swim the full length of the 50 meter pool.

    Although I take some pride in my turns and push offs, I really enjoy swimming without having to turn so often. The feeling of taking stroke after stroke in a long course pool is absolutely wonderful. I enjoy the beauty of the morning, the coolness of the water, the many, many shades of blue in the pool as well as the view of the sky and occasional bird (a benefit of swimming backstroke).

    It takes me about 8-10 strokes per length (backstroke and freestyle) in a 25 yard pool - swimming at a moderate pace. Now that the pool has been converted, I take around 25-26 strokes per 50 meters swimming at a moderate level of effort. While I know that "distance-per-stroke" is important, I have never been able to increase my speed and maintain the same stroke count. In order to swim faster my turnover rate dramatically increases. Perhaps a real coach could help me in this area.

    Besides the sense of peace that comes with swimming in a 50 meter pool, I believe that you get stronger and gain a psychological edge when you return to race in a 25 yard pool.

    Atlanta note: made my hotel reservation; need to enter the meet and make travel arrangements. I'm very hope to have the opportunity to swim fast at this meet. It is the last chance to use the "cheater" suits!

    BTW, my personal feeling is that the suits should not be banned at any level of competition. IMHO the suits are analogous to advances in pool design and lane-line technology. My first (and only) high school race was in a pool with no gutters and ropes for lane lines. There were no turn guides on the pool walls or "black lines" on the bottom of the pool. It was just a cement tank retrofitted for a swim meet. No swimming purists have advocated for a return to such pools. I view the advance in swim suit materials to be similar to that of pool, starting block and lane line technologies.
  3. Very tired but seemed to be very fast

    by , March 15th, 2010 at 07:30 AM (Mixing it up this year)
    I was tired from the weekend yet had some really good speed in the water. I am kind of puzzled by this.

    5x200@3:30 Free all were well under 3 minutes which is aweful fast for my warmup, usually I am 3:05ish until the muscles get warmed up
    500 Free kick w/fins every 3rd 25 fast
    5x100@2:00 Free kick w/fins as 25 right side, 25 left side and 50 on back
    5x100@2:00 Fly w/fins as 25 right arm, 25 left arm, 50 full stroke was holding 1:32's on these
    5x100@1:30 as 50 free/50 back w/paddles & bouy held 1:24's
    10x50 from dive as 20 yard breakouts then shut down with easy free alternate free and fly
    200 Free easy
    100 Free easy
    200 Free easy

    Total 4000 yards
  4. Better late than never

    by , March 14th, 2010 at 09:53 PM (Mixing it up this year)
    This is the workout from Saturday. I was trying to get my swim in, start the girls on their workout and then leave for Sectionals in Charlotte so that I could get there before finals.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd sprint kick
    5x100@:10R Fly kick w/fins as 50 on back, 25 on right side, 25 on left side
    10x50@1:00 Fly w/fins cranked on last one went :34
    5x100@1:30 Free w/paddles & bouy

    Total 3000 yards

    I did make it to Charlotte with time to spare and get situated in our hotel. It was a good meet but McKaylin was not happy with her time even though on a 1650 adding 5 seconds is nothing. I think she did really well for her first really big meet.
  5. Cleaning out some cob webs

    by , March 14th, 2010 at 09:17 PM (FREEDom)
    Mar 14 LCM
    Last week's training was less than I had hoped. I did swim Sun, Mon, traveled Tues 12 hrs in a car, swam Wed AM, did not hear my alarm on Thurs, went to swim Fri AM, only to arrive and the pool was closed due to storms... in an indoor pool. I'm used to that swimming outdoors in the summer in FL. Travel back on Sat, another 12 hrs, so today's swim was not about hurting myself, just about getting some of it back after being out of the water and recovering from traveling.

    warm up

    4 x 200 on 3:00
    200 kick with fins

    6 x 150 on 2:20 pull paddles, pb, snorkel
    200 kick w/ fins

    8 x 100 on 2:00 as
    - 1 x 100 drill
    - 1 x 100 swim
    - alternated back and free

    10 x 50 on 1:00 kick w/ fins, easy down, fast back

    200 easy warm down


    felt tight, so this was just about trying to get some feel back. Will try to hit it hard again tomorrow.

    I'm entered next weekend in the St Pete USMS meet... the 40th annual! Unfortunately, its not looking like I'll make it after all. I was sooooo looking forward to swimming that 1650 on Fri night. But its a big weekend down here, and I can't do it all. Too much to choose from:

    • MacDill AirFest
    • 12 hours of Sebring
    • Transitions PGA Tour Golf
    • St Pete Masters 40th annual masters meet
    • My parents are moving in to their new house.

    I can only do so much.
    Swim Workouts
  6. Diving In!

    by , March 14th, 2010 at 08:20 PM (Swimming, Life, and Other Stuff!)
    After cooling down today I hopped up on the blocks to test my new goggles with a dive. Our state meet is 2 weeks away so I am starting to work on all the little details that help keep a 2 day meet stress free. One of my team buddies noticed I was doing an "old-fashioned" fall-in-the-water start so he helped me begin working on a "new fashioned" track start! He said I was looking pretty good after a few and agreed to help me tweak a bit on Tuesday and Thursday!

    This week I'll be attending the AAHPERD National Convention in downtown Indy!!!! I've always wanted to go to a National Convention! It seems like they are always too far away and the school doesn't pay for things like that. This year is my chance! I am psyched! My Principal gave me Tues/Thurs/Fri off. The PTO paid my $600.00 registration fee. I am ready to rock and roll!

    I didn't go to the Lousiville meet. I just simply got out of the mood. The time change coupled with a slightly sick stomach doused out any previous motivation i might have had. In retrospect I'm glad I didn't go, I felt sluggish and stiff in practice this morning so it was a good calll.

    Today's workout:

    **800 Freestyle Warm-up Swim
    **4 X 150 Free on 2:30
    **200 Flutter Kick (w/sissy fins)
    **6 X 75 on 1:30 (odds free/evens stroke)
    **5 X (25 Hard on :30/ 25 moderate on :45/ 50 Hard on 1:15/ 100 recovery swim on 2:00)
    **200 cool-down easy

    Tomorrow morning 5:00 a.m. @ the Monon Center. I've got a long after-school meeting ! I think monday meetings are a terrrrribbbble idea!!!!! I wish I could just go home and play with the pug princess!
  7. To the Weight Room

    by , March 14th, 2010 at 07:28 PM (Elise's Fitness Fun)
    Feeling much stronger today, so headed to the weight room to get back on track. I did a very light workout on Friday to crank it back up, but today was a little bit more aggressive.

    Bench press: bar x 5, 65 x 10, 75 x 8, 85 x 6

    Leg press: 150 x 10, 170 x 8, 190 x 6

    Lat pull-down: 100 x 10, 120 x 8, 140 x 6

    Squats: 1 set of 20 with bar

    Military press: 40 x 10, 45 x 8, 50 x 6

    Bicycles: 1 set of 100

    Good morning darlings: 1 set of 50

    Toe raises: 3 sets of 10

    Torso twists: 1 set of 20

    The last six weeks, between tapering and being sick, have been pretty light for me. For this reason, I'm not going to do any more swim meets between now and Nationals. I love meets, but they take something out of me mentally and physically. There is only 9 weeks left until Nationals. For me, that means 7 weeks of hard training and a two week taper. It seems to take me a bit of time to recover from a meet, so any meet during the the 7 week period will probably hurt me rather than help. Plus, the closest meet in the next 9 weeks is 2.5 hours away and it is the only one within a 5 hour drive. Think I'll conserve money and time for Nationals.

    Son seems to be very fired up about running. When we were up at the Y today (he plays basketball while I lift), he saw a brochure for a 5k and 1k. He picked one up and told me he wanted to do both races.
  8. Sunday, Mar. 14

    by , March 14th, 2010 at 06:15 PM (The FAF AFAP Digest)
    No change, except for my head cold feels better. I think I have some version of the flu, since I still have a fever and funk. I couldn't get up for even a small swim today. As I understand it, the flu usually hits you like a ton of bricks, very fast. That's basically what happened to me. I was swimming fast one day and very sick the next.

    I know this is a typical paranoia when you're sick, but I feel like I am totally out of shape and have lost all conditioning after some relative rest and then getting sick ... We'll see. My daughter, who is in a funk herself, says I shouldn't swim next weekend because I'll be disappointed swimming after the flu and in an inferior suit. She must have been talking to Jimi! If I'm over this, I'll probably still go and swim my 50s just for fun. I'm not so sure about the theory of "sick + rest + subsequent PBs" as it applies to masters though.

    On an odd note, one of Mini's friends at Senior Champs was DQ'd for "unsportsmanlike conduct." I asked Mini about it. Turns out, her friend was DQ'd for wearing an FS II kneeskin that she didn't know wasn't on the approved list. Of course, the FS II is actually slower than the Pro/Pro-Elite that most are wearing, so it makes no sense ... And, grr, my kid snagged her (our) kneeskin on something during warm up and there is a hole in the first layer of material. Wow, got a LOT of use out of that suit, which was almost as expensive as a real cheatin' B70 ... And I had been planning on wearing it next weekend.

    No matter what, I'm going to drag myself to the pool tomorrow. Going to attempt to do some RC exercises for 5 minutes now.
  9. Sunday swim with team

    Today I swam with my team at John Jay College. I went despite email warnings that the pool temp was elevated (88) on Friday night—I figured if nothing else I could get in some start work and some BR drills. As it turned out, the water was swimmable—it was 84 and dropping when we arrived, so I ended up doing a regular workout, just with generous intervals. I had a great lanemate who led most of the workout, so it was a very calm and enjoyable morning. Here’s what we did:

    400 scy warmup

    6 x 75 FR @ 1:05

    4 times through (FL, BK, BR, then choice):
    4 x 25 @ :35
    1 x 50 K/S @ 1:05
    2 x 75: 1st is S/K/S @ 1:30, 2nd is all swim @ 1:20
    :30 rest
    [I chose to do BR again on my 4th set—my stroke felt much more together the second time through.]

    50 easy

    100 FR K/S/K/S @ 1:45
    100 FR S/K/S/K @ 1:45
    1 x 100 FR @ 1:25
    :30 rest
    100 FR K/S/K/S @ 1:45
    100 FR S/K/S/K @ 1:45
    2 x 100 FR @ 1:25
    :30 rest
    100 FR K/S/K/S @ 1:45
    100 FR S/K/S/K @ 1:45
    3 x 100 FR @ 1:25

    12 x 50 @ 1:00 [1 did 2 x (4 x 50 BK desc) then 4 x 50 FR warmdown—went 33 and 36 on my fast 50s]

    100 extra warmdown
  10. Hodge Podge of a Sick Boy

    by , March 14th, 2010 at 01:19 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I know why the caged slug leaks.

    Observant readers of this vlog over the past several years might have noted that I have the immune system of someone with a bad immune system.

    While most of you can count on your innate armies of internal lymphocytes and Natural Killer Cells, immunoglobulins and macrophages, I appear to have none of these things. Thus I must fight the good fight against contagion by hiring outside forces: the Hessian mercenaries of medicine.

    Chief among these is Colonel Nyquil, with whose assistance I woke on Saturday morning still alive at 10 ish, drove to the accountant, drove back, slept from 1 ish to 5 ish, rallied for about 4 hours, then slept from 9 ish to 10 ish this morning, though it wasn't as long as you might think because we lost an hour.

    Not long after awakening, I began to suckle:

    The current state of nasal blockage is so severe that the wind pipe and pie hole must serve double duty. I cannot swallow and breathe at the same time, thus to imbibe my medicine and victuals requires a never ending compromise between hypoxia and anorexia.

    Things got so bad a couple nights ago that I googled "home made ventilators to allow breathing during periods of intense sinus blockage" but got no hits.

    When I narrowed the search to "home made ventilators" I was able to find many Popular Mechanics-style gizmos that armchair inventors have rigged up in their garages. However, the combination of oxygen deprivation and Nyquil overdosing made the complicated directions beyond my capacities to follow.

    Thus I continue to suffer like a coelacanth mouth-breathing during a prolonged drought in the mudhole, my icthyological lips and mouth flaking in dessication!

    I cannot sustain thoughts, hence today's hodge podge of cognitive flotsam and jetsam from the past week of swimming, toil, news headlines, and reverie.

    1. Liam update. The lad has joined me in realizing the health benefits of nature. Here he is doing his homework and reviewing the scientific literature in the jungle.

    2. Swimming update: the effect of trying vs. the Glenn Battle Strategy for the 500.

    There are a variety of ways to swim the 500. If you want to get your best time, you need to train hard, get into peak shape, then swim the whole thing intelligently but essentially in pain--or as my teammate/coach Bill White (father of Liam) once told me when I said, "Bill, if I go fast the whole time, it's going to hurt"--"It's supposed to hurt."

    If, on the other hand, you want to avoid too much suffering and get a "good enough" time, our friend Glenn Battle suggests the following strategy.

    • 150 in the comfort zone*
    • 50 a bit faster
    • 150 in comfort zone
    • 50 a bit faster
    • 50 in the comfort zone
    • 50 as fast as possible

    {* Glenn added a further complication that the very first 50 should probably be just a wee bit faster than total comfort, otherwise you risk setting the comfort bar too low. This codicil is for advanced loafers since it is very easy to get screwed up on the count if you use it.)

    Here are two of my Amish Mudhole 500 meet results.

    The Hard Way

    AGE GROUP: 55-59
    1 JIM THORNTON 57 M SEWY 5:27.62


    The Glenn Battle Strategy Less Hard Way

    AGE GROUP: 55-59
    1 JIM THORNTON 57 M SEWY 5:32.85


    Make of this whatever you want.

    3. Roethlisberger update. If you have not yet done so, and you think there is a CHANCE IN HELL that Ben Roethlisberger is the innocent victim of a 20-year-old money-grubbing College of Georgia floosy, please read the entire civil complaint from last summer's inaugural scrape with the legal system. One of my teammates here is Sewickley has a company that does sports-food promotions. His biggest product success to date was "Flutie Flakes"--a breakfast cereal with Doug Flutie on the box. It sold something like 2 million boxes worth. One of my teammate's current products, manufactured before the recent sexual assault allegations, is called "Roethlisberger Jerky". He's stuck with quite a few bags of this stuff, which is proving difficult to unload on the public.

    I suggested reversing the two words on the packaging and selling it to Fraternities nationwide, along with a new companion product: Roethlisberger Rapist Mayonnaise--Tag line: Add a little squirt on your jerky (TM)

    Anyhow, here is the link. Note: just as I am not a "real" doctor with "real" prescribing privileges, I am also not a "real" lawyer, or a "real" district attorney with "real" prosecutorial powers in the "real" legal system. Hence, I have no choice but to try my cases in the court of public opinion. Ladies and gentleman of the non-impaneled jury, I ask that you now admit Exhibit A into evidence:

    Little Devil Ben with Cop Buddy Entourage

    4. Health Insurance Reform Update. I am saving this for the end here because I know that many of my fellow swimmers disagree with me on the need for you all to dip into your wallets and contribute taxes that will help me get health insurance.

    It looks like this might happen. I do not in anyway mean to sing, Na na na na na naaa, for such would be hubris and surely jinx the final push for reform. Instead, let me just re-post something I wrote on another web site about the need for reform. This precipitated yet more advice from the well-heeled on what I need to do. I shall post this advice first, followed by my post that triggered the giving of such advice.


    I’ve been reading your “madder than hell and not going to take it anymore” posts here for some time, and it seems quite clear that you really don’t like living in the US. I strongly doubt that many will agree with you that we need to change to socialized form of government in order to rid the country of all of “all of the leeches who add nothing to the public weal save for angry ideology that the answer to laissez faire’s obvious failings is to laissez faire even harder till the “free market” fixes everything.”

    It also seems clear that the most angry person posting on these issues, is yourself. I realize that you’re in a real “pinch”. However, it is quite apparent that living in a socialized system is your desire, so with that thought in mind, think about moving to Canada. It is close, would be inexpensive relative to other socialized countries to which you may prefer moving and living, and I think would offer you a real possibility for happiness, or something close.

    Your gain would be clear. The gain to all of the “leeches who add nothing to the public weal save for angry ideology that the answer to laissez faire’s obvious failings…” who believe in a “Free market” is that you won’t need to throw and we won’t need to respond to the eloquent, articulate, slap-in-the-face insults those with whom you disagree, those of us who post on this blog along with you.

    And now my original post that precipitated the "go to psychiatrist then move to Canada" recommendations above:

    The decision to bundle college aid in with health care reform is strange, perhaps, but not in my opinion a bad thing. One could argue, with some rationality, that a college education not only significantly ups the odds of higher life time earnings, but with this, better health (as data shows again and again that those who can afford high quality medical care fare much better than those who can’t.)

    Here is a metaphor for a bunch of dysfunctional systems in the US today: the QWERTYUIOP keyboard. As I am sure you know, Alan, the arrangement of keys on the typewriter keyboard was originally designed to prevent typing speeds from getting too high, thus jamming the mechanics of early type writers.

    Today, with computers, there is no jamming risk whatsoever, and many arrangments of the alphabet have been shown to be much faster and easier to type with. Alas, the status quo is so entrenched (almost like our inches and feet and lb measurements which are clearly nonsensical compared to the metric system) that few, if any, people want to change. It becomes a vicious circle. Keyboard manufacturers won’t change things without a significant demand for the better product; without a better product widely available, kids learning to type use the current QWERTYUIOP configuration; the status quo continues with no relief in sight.

    Ditto with our current system of employment-based health insurance, begun as a way of circumventing price controls in the olden days, and around which a huge entrenched bureaucracy of vested interests has grown like strangler figs anxious to suck every unguarded penny from the doctor-patient transaction.

    Many hospitals today–their actual architecture–seem to follow this same inefficient pattern. They began as somewhat rational buildings, but grew with new wings and skyways and jury-rigged annexes to the point where you need a GPS to find your way from the lobby to the doctor’s office. I have seen gerbil tube extravanganzas laid out more rationally than this mess that evolves over time.

    The Congress has reached a similar point of spectacular ineptitude: many good people, I am sure, but penned in by archaic rules and party rules and the corruption of special interest money–all of which has lead to a virtual paralysis.

    I say why on earth should private banks be allowed to suck money out of student loan moneys, where the need to educate our people is clearly a public good? Ditto, I believe, for private insurers and all the other fatted-tics that have appended their rasper organs on the national health.

    To me, it’s always boiled down to a clear notion: throw out the QWERTYUIOP keyboards and non-metric system; raze hospital mazes that bewilder all visitors; take Occam’s razor to the Gordian Knot of congressional archania; make access to health care an American right, and cut costs and ration via a single payer system; get rid of all of the leeches who add nothing to the public weal save for angry ideology that the answer to laissez faire’s obvious failings is to laissez faire even harder till the “free market” fixes everything.

    One way or the other, those blood-engorged leech-ticks someday will explode.

    My dream of AHIP CEOs' fates: last moment before the squooshing!
  11. Deja Vu Part II

    Finished a 3300 yd workout today, including lots of flip turns on both backstroke and freestyle. The flips feel more comfortable than they've felt since before Christmas, and my strokes overall feel much stronger. Of course it helps to have had two days off and to be fully rested.

    We're right in the middle of another howling rainstorm. It'd be nice if we didn't lose power, like we did two weeks ago. Of course, it'd be nice to have a pony, too. : )

    Goodnight, everyone!
    Swim Workouts
  12. Rowing on a rainy day

    Today wasn’t a swim day, but I did manage to get in a pretty intense rowing machine workout with my husband at the gym. I first suggested a pyramid of timed hard rows separated by 2-minute easy rows (rowing workouts can be structured very like swim workouts), but Mr. Addict suggested modifying that plan a bit so that all the short pieces were at the end (3-4-5-4-3-2-2-1-1). That worked out well. Here’s what we did:

    5 minute warmup w/ drills

    3-minute piece (ie hard rowing) [averaged 2:24 per 500m]
    2 min. rest (ie easy rowing or rest)
    4-minute piece [2:18]
    2 min. rest
    5-minute piece [2:17]
    2 min. rest
    4-minute piece [2:13]
    2 min. rest
    3-minute piece [2:11]
    2 min. rest
    2-minute piece [2:09]
    2 min. rest
    2-minute piece [2:06]
    2 min. rest
    1-minute piece [1:59]
    2 min. rest
    5-minute piece [1:56]

    5+ minute warmdown w/ drills

    My goal was to descend the pace on all my pieces from the beginning of the workout through the end. I was pleased with my times on the 1-minute pieces—anytime I get the monitor to read under 2:00 is a good rowing day for me, no matter how short the piece.

    We practically needed a rowboat to get back home--it's been pouring here all day. I did enjoy walking right through all the biggest puddles in my rain boots!

    I just got an email from my team telling me that the pool I was planning on swimming at tomorrow was up to 88 degrees as of last night. Ugh! I might have to get up super-early (considering the time change) to make the 6:30 lap swimming time at Riverbank instead.
  13. Jeans?

    by , March 13th, 2010 at 03:44 PM (Elise's Fitness Fun)
    Felt much better today, but decided to be cautious. Son and I did an easy 1 mile run together in 9:30. I must be pretty slow in his book as he came out of the house wearing blue jeans to do the run with me. Kind of reminded of when my HS cross country coach would jog around the track with us during warm-up in his teaching clothes (suit pants, button-up shirt, etc.).

    Anyway, had son change into some real running clothes in the event we had to run through some mud. Had a nice run even though it did sprinkle on us a bit.

    Saw this race on the Anniston Runners webpage: April 17, 2010 – Mellow Mushroom Mad Dash
    Race Start: TBA at Noble Street Festival, Downtown Anniston
    Held in conjunction with the annual Noble Street Festival, the Mad Dash is a fun
    addition to a jam-packed event. Two races – one for kids, one for adults. Awards for

    Even though the 2009 info is still up on the main website, info regarding the 2010 race as it draws near should be at this website:

    This is a big festival just 30 miles away. The 1k running race on the road looks to be fun. This is something my son and I can train for together for the next 5 weeks. With the short distance involved, I can keep my longest training run to 4 or 5 miles.

    This gives me a reason to do some more running. In limited amounts, I think the running helps my swimming. Seems to improve my stamina and keep the body fat in check.

    Updated March 13th, 2010 at 04:07 PM by elise526

  14. Sat., March 13

    by , March 13th, 2010 at 02:48 PM (The FAF AFAP Digest)

    1300-1400 EZ

    hot tub
    dry sauna
    hot shower


    1. I reviewed Elise's criteria for whether one should exercise or not: I probably should have stayed home. But I haven't lurched into bronchitis quite yet, so I did a very easy swim. I often feel less congested after swims and do now. But I feel very weak and tired. Saturday around noon is an absolutely horrible time to go the Rec Center -- children, noodlers, different classes. The noise level is astounding. It made me realize how peaceful and quiet it is when I swim in the early afternoon during the week.

    2. Another diet book emphasizing plants --

    3. FortSon took his SATs for the first time today. Really hope he did well; his practice test results were good, but he said it was long and hard.

    4. One of Mr. Fort's colleagues is gluten intolerant. She has terrible problems with dry eyes, which her doc says is another sign of a gluten problem. Just another thing to blame on gluten!

    5. I was perusing Rowing News this am. There was an article on what to eat an hour to before exercise. One option was a protein smoothie -- with whey/hemp protein, flax seeds, coconut water and fresh and frozen fruit.

    5. Back to the couch ... I watched The September Issue yesterday, which was interesting. I have A Serious Man, the Coen brothers film, to watch today.
    Swim Workouts
  15. Sat Mar 13th 2010

    by , March 13th, 2010 at 01:32 PM (Ande's Swimming Blog)
    Sat Mar 13th 2010

    I'm going to be in Orlando FL
    Tue Mar 23rd - Sun Mar 28
    just found out the 2010 Dixie Zone Championships are there that weekend, think I'm going to enter


    Swim Center
    scy, main pool, Blocks
    Chris coached
    7:30 - 9:00
    swam with Tyler, Brad, & Michael Lovato
    beside Jeff & Erin
    dove in at 7:35
    wore B70 legs

    warm up:
    100 k

    Main Set

    4 x 100 fr on 1:20 desc

    4 x 25 fl

    3 x 200 fr on 2:40 desc

    4 x 25 bk

    2 x 400 fr on 5:30 desc
    went 4:19

    4 x 25 br

    800 fr strong
    went 8:27

    assigned 6 x 150
    did 6 x ( 50 easy, rest 50, 50 k strong)

    50 SDK
    went 24.8

    2010 MEETS:

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

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

    Updated March 13th, 2010 at 03:27 PM by ande

    Swim Workouts
  16. 03-12-2010 Recovery in the Rain

    by , March 13th, 2010 at 11:40 AM (Swim like an Orca, but faster !)
    Aquasol - Very Heavy Rain

    Warm 500 - 200FR 200IM 100 Pull
    Drills (600/1100)
    24x25 Drills 6 ea. (Fly=Stanford(3 n/b, fly to wall),BK=One-arm,BR=hold a small ball under chin, FR=one arm, w/other arm at side) on:40
    Pull (800/1900)
    1x800Pull (4x200) Build

    100 Cool (2000)
    (Missed Sat morning practice cause my daughter had to be dropped off with a bus load of kids going to Oregon for the Shakespeare festival, then I have to stay home as a nurse is gonna drop by to do a medical exam for life insurance...)
    Felt weird tonight (Friday), like my whole body was numb. Had heart palps.. so I think the weird power bar I had for lunch had something to do with it...Me and Taurine don't get along.
    Left early cause my in-laws were celebrating my mother-in-law's birthday.
    Coach said that my fly looks good (finally), from now on if I get tired during a fly set, STOP...don't do ugly fly...
  17. I'll try again today or in other words "MRSA Complications"!

    by , March 13th, 2010 at 09:13 AM (Swimming, Life, and Other Stuff!)
    Yesterday was a write off as far as days go. I got up early, although not swimming early. I had a 7 a.m. Team Leader meeting at school so I opted to wait till after school. (big mistake) Anyway, about halfway through my meeting I got a head-ache/sick stomach ache. After the meeting I scurried off to my office to have my daily yogurt and berries before the arrival of my first class. I had a couple Tylanol's too.
    By 3rd period I was sipping 7-up to stifle the puke reflex, (not good) but I was still determined to make it through the day, after all it was Friday!!
    To complicate things a little more I received a call from the school nurse during my lunch break informing me that one of my students I had seen Wednesday had just found out the wound on his hand was infected with MRSA! She advised me to clean anything he might have come in contact with!
    The logical side of me thinks the germs would be dead by now. The mother side of me thinks I should scrub all the equipment down with diluted bleach solution. The mother side won out so for the next 2 hours after school Friday I scrubbed Swiss Balls, exercise tubing, jump ropes (long and short ones), medicine balls, hand held weights, step boxes, and every single hand-hold on the climbing wall. Oh, the whole time I felt like puking too!
    When I was done I drove home and went straight to bed. I slept till about 8 p.m. l woke long enough for a bowl of chicken noodle soup and dozed off and on till 7:30 a.m.
    I am now getting ready for swim practice. I will find out if i'm better or not when I start swimming I guess. I'm still hoping to go to the meet tomorrow!
  18. Dickey's (warning: rude drawing!!!!!)

    by , March 13th, 2010 at 12:42 AM (Chicken's Nuggets)
    Do I have a secret admirer? Is a secret someone telling me to shoot for the stars? That must be it!!

    I emerged from Thursday night's solo swim to find my car window festooned with the following treasure:

    I'm quite pleased with how the photo turned out, as it was very dark. I smeared the old fellow with my finger and concluded he must have been done in lipstick, though a very unfortunate colour.

    My esteemed colleague Vlog suggested I draw a face or body around him and use him as the logo for an upmarket ladies' restaurant to be called "Dickey's ®".

    I think this is an excellent suggestion.

    Here's the workout I did. It's Bill White's workout, and he described it as long and boring. But it's gonna take a lot more than that to long and boring me! I enjoyed it.

    Updated March 13th, 2010 at 09:10 AM by Chicken of the Sea (trying to make the warning visible before actually opening blog)

  19. Return from the....

    by , March 12th, 2010 at 10:09 PM (Elise's Fitness Fun)
    bed! Since Tuesday late morning, I've been sick and in bed. Felt fine when I woke up Tuesday morning, but all of a sudden, I got hit with a fever, a headache, aching joints, cough, etc. I stayed in bed most of the time from Tuesday until this morning. Still have a hacking cough and some congestion. I was tempted to try to swim yesterday or today, but this thing had the feel of something that could turn into something worse like bronchitis or pneumonia if I didn't rest.

    I like the old philosophy of the neck rule discussed in this article:

    Basically, the article says that if you have symptoms below the neck, don't work out. Even today, I would say I was somewhat borderline. I did, however, do a very light weight workout as follows:

    Squats: 1 set of 20 with bar

    Bench press: 45 x 12, 55 x 10, 65 x 8, 75 x 6

    Lat hi row: 90 x 10, 110 x 8, 120 x 6

    Torso twists: 2 sets of 20

    Toe raises: 3 sets of 10

    Bicycles: 1 set of 50

    Good morning darlings: 1 set of 50

    Will see how I feel tomorrow before I decide on a workout. For right now, I'm thinking that a good kicking workout where I keep my head above the water might be good. On the other hand, I may just do a light jog. After being on my back for several days, it might not be a bad idea to do some upright exercise.
  20. This workout kicks my ass!

    by , March 12th, 2010 at 08:07 PM (The Labours of SwimStud)
    I did a workout that I've done before, today. It kicked my butt the last time and it did again. Also it's Friday and I ran 4.5 miles yesterday in 40 minutes etc which is obviously a factor too.
    However it feels good to finish the week well worked out and knowing you can grab rest in the morning...but I have PT but I don't mind that.

    Warm Up

    300 EZ

    Pre Main

    200 Pull no paddles 3:30
    150 Kick
    100 Swim build

    6 x 75 1:15
    1 x 50 1:30 Recovery
    4 x 75 1:15 Faster
    1 x 50 1:30 Recovery
    2 x 75 1:10 Very Fast
    1 x 50 1:30 Recovery
    4 x 75 1:15
    1 x 50 1:30 Recovery
    6 x 75 1:15
    I think I need to write this up for me on my intervals, rather than trying to adjust on the fly; I can't keep up with my copy which gives the 75's on 1:05, 1:00 and :55 I probably need to add the 10 seconds or more. I take 1:30 on the recovery 50's vs the written 1:00. It still kicks my ass!

    Post Main
    I'm flagging at this point
    6 x 100 Pull 1:45
    6 x 50 K 1:15 held on 1, 2 & 3. 4 & 5 I had to take extra :15 my legs were gone, and I barely made
    6 x 25 EZ/ Fast alternates on :30

    Kick Set

    500 Fin kick

    Cool Down

    3 x 50 EZ

    Went to lift after this but felt energy was lacking in the arms and lats for chins and pull ups but I did some. Glad to be home.

    Updated March 12th, 2010 at 09:53 PM by SwimStud