View RSS Feed

All Blog Entries

  1. Upcoming meets...

    by , February 6th, 2011 at 07:35 PM (Fast Food Makes for Fast Swimming!)
    I just registered for a couple more... 'tis the season!

    Sun, Feb. 13th: Animal Meet in Canby, OR:
    400 IM, 200 Fly, 1000 Free

    Sun, Feb. 20th: Lake Washington Meet in Kirkland, WA:
    200 Fly, 200 IM, 100 Back, 100 Breast, 500 Free

    Sat, Mar. 5th: SCM Meet @ Kroc Center in Cour D' Alene, ID:
    400 IM, 200 Free, 200 Back, 200 Fly, 400 Free

    Sat./Sun. Mar. 26-27: Inland NW SCY Champs in Moscow, ID:
    Sat. 400 IM, 200 Back, 100 Breast; Sun. 50 Breast, 200 Breast, 1000 Free

    Sat./Sun. Apr 9-10: PNA SCY/NW Zone SCY Champs:
    TBA...I may go over and back on one day depending on event selection, I hate to miss a good race.

    Sat./Sun. Apr 30/May 1: USMS SCY Nats:
    Sat. 200 Fly, 100 Back, 200 Free; Sun. 500 Free, 100 Fly, 200 IM

    Sun, May 15: SCM Meet in Hood River, OR:

    Summer 2011: 2 LCM meets here in Wenatchee swimming with the age groupers
    Gotta register USA-S for these, but the pool is only 2 miles away...

    Updated February 17th, 2011 at 10:01 PM by jaadams1

  2. There is superstition

    by , February 6th, 2011 at 07:00 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)

    My son talked me into growing a "Steeler beard" a couple weeks ago.

    It wasn't all that hard to talk me into this because I was lying around with a bubble of gas in my eyeball, awaiting a laser procedure to zap a detached retina back into place, and the opthamologist didn't want me to move around much anyhow.

    So I wasn't going to shave regardless.

    I shall document the retinal detachment reattachment procedure in a new vlog entry fairly soon.

    But I wanted to post this Steeler beard picture now, before the game starts in approximately 79 minutes, give or take, to see if the superstition has any effect on the game's outcome.

    I suspect it will have about as much of an effect on the game's outcome as the outside appearance of my two brown-eyed-handsome-man eyeballs will have on my next Challenge Question.

    To wit, which eye do you think suffered the detached retina--the left or the right?

    Look closely and see if you can determine the problem eye, which is (fingers crossed) no longer that much of a problem, because the procedure seems to have worked, and I am looking forward to trying flip turns again in practice very soon, possibly even tomorrow.

    A shiny quarter to anybody who can guess correctly which eye was affected, and then sends me an SASE with your entry.

    Here, by the way, is Brett Keisel's beard, which is the inspiration for my son's superstition about me growing a Steeler beard to help the team win.

    Brett, in my layman's opinion, seems to be suffering some form of detachment that doesn't have anything to do with retinas.

    The game is now set to start in 73 minutes, and be over 3-4 hours later, depending on how many commercial time outs are taken, the risk of some terrorist attack, and who knows what.

    My own prediction: the Steelers lose in a blow out.

    But perhaps my Steeler beard will ward off this fate.

    Time will tell.

    There is superstition.

    Is it, or is it not, the way?

    By the way, if you want to answer the Challenge Question, I am talking my actual left or right eye, not the eye on the left or right side of the photograph.

    For those who do not want to return to the top of this vlog entry to re-scrutinize my picture before hazarding a guess, I shall repost here:

    Hint: the affected eye still has a surfeit of floaters and what might best be described as heat lightning in the distant periphery. Perhaps you can detect a certain distraction quality from this eyeball, as if it is preoccupied with deciding what is and isn't real.
  3. A Sunday Swim

    by , February 6th, 2011 at 06:57 PM (Year Three: The Road Back)
    Typically, I take Sundays off as a rule. I figure my body needs one total day off to aid in recovery. However, it's February and that means that I'm doing the February Fitness Challenge. My goal is to get 100,000 yards, which means I need to average 3517 per day (every day of the month). Since I didn't swim on the 1st because of the ice, I'm already behind. So, today I made sure to get in 3650, so I don't fall further behind. I basically modified yesterday's workout and did two of the Kick sets (one at the beginning and one at the end) and two of the Mountain sets. It was a good workout and I felt stronger than I thought I might.

    The challenge will be to not fall too far behind this week as I try to balance needing yardage for the fitness challenge with preparing for this weekend's meet at Indiana University. I haven't swam in this meet before and am swimming five events - basically another warm-up meet for Indiana's state meet in March and Y Nationals in April. So... we'll see what happens. I am also taking another crack at the 100 Fly to help my confidence in this race going into the big meets. Should be fun - whatever my results are. This meet tends to get a bigger contingent of Indy SwimFit swimmers, and they are a fun bunch to train with - and an extremely encouraging bunch at meets.

    Now, my attention turns to the Super Bowl (GO STEELERS!) and the hopeful silence of my telephone. The kids have been off school since last Tuesday because of snow and ice. If they call school again tomorrow....ugh! Here's hoping the phone will stay silent and my kids will get on the bus in the morning....
  4. Swim @ GMU, Sunday, Feb. 6

    by , February 6th, 2011 at 03:38 PM (The FAF AFAP Digest)
    Swim/SCY @ GMU:

    Warm up:


    500 swim
    400 kick
    300 pull
    200 drill
    100 scull


    900 various

    8 x 25 shooters

    Freestyle Pace Set:


    24 x 100 freestyle (swim or pull), done as:

    8 x 100 @ 1:35
    8 x 100 @ 1:30
    8 x 100 @ 1:25


    Shared a lane with Barb, fellow backstroker. We decided to do backstroke with fins. She did all 24 100s; I did 16 before sprinter ADD kicked in.

    8 x 100 back w/fins @ 1:35
    -- Cruised 1:07-08s. Felt super smooth and glidey today.

    8 x 100 backstroke kick w/fins @ 1:30
    -- Cruised 1:06s

    50 EZ

    8 x 50 breast @ 1:00
    -- work on technique and streamlining

    50 EZ

    Speed Set:

    24 x 25 w/fins @ :30
    2 easy, 1 fast
    -- did all the fast ones fly, went 11s

    200 EZ

    Total: 4000

    Hottub, 20 minutes



    I made it out of bed on time to get to my Sunday masters practice. Our beloved coach Cheryl is vacationing in Florida. So her hubby Peter (GMU coach) gave us the workout. I walked in and read it and told him he missed the memo that Sunday was stroke and sprint day. Instead, we had a long pace freestyle set, , which delighted the triathletes and open water swimmers. I mulled over what to do with said set during warm up, but ended up doing most of it figuring it was good for my 100 back and I wouldn't do it OMO. It actually felt fairly effortless (at the time, tired now).

    Heard in the hottub that the GMU pool will be closed June & possibly all of July so that the failing air handler system can be replaced. There are no masters practice in August under the new policy. So that about kills LC season for me. Too bad, as I can typically train with my team during the week much more in the summer. This development has caused me to revise my thinking about attending Auburn Nats. I'll be gone 2 weeks in June on vacation and won't have a LC pool to practice in before or after. Doesn't seem to make sense to travel for days to a national meet with no LC practice ... I may just stay and do our local Zones meet, which is typically at the end of August instead.

    Week totals:

    5x swim, 2x yoga, 2x drylands
    Forgot to take a rest day this week.

    Getting a damn cold ...

    Updated February 6th, 2011 at 11:26 PM by The Fortress

    Swim Workouts
  5. Ice...Then Snow...Then Clear?

    by , February 6th, 2011 at 08:03 AM (Year Three: The Road Back)
    This has definitely been the weirdest of the weird week of weather we have been having. With still about 1.5" of ice on my driveway (which is flat, so I'm planning on letting the sun melt it), we woke up Saturday morning to light flurries. Not thinking much of it initially (since it looked so pretty), my older daughter and I got ready to head to her orchestra competition. The roads were a bit nasty on the way, but we arrived in plenty of time for her first performance - her first solo competition on the viola ever. And, she got a GOLD rating.

    Then, while waiting for her ensemble members to arrive, a friend of Sam's came over and asked if she still played the viola or had switched to the violin. When Sam said she played the viola, her friend asked if she would mind sitting in with a group from another junior high whose viola player was no where to be found. When Sam asked when they were scheduled to perform, the answer was "in about five minutes." So, my wonderful - and compassionate - daughter, agreed to sight-read the music for the group. And, they earned a GOLD rating.

    Talk about karma, because the violinst for my daughter's ensemble showed up about 5 minutes before THEY were scheduled to perform. WOW! is all I can say. They were oustanding and "The Lord of the Dance" brought tears to my eyes! Even the ensemble's judge told them that they were the best ensemble that he'd heard all morning. And, another GOLD rating!!!

    If I thought the roads going to the competition were bad, the roads on the way home were horrendous. The 30 minute trip ended up taking us over an hour. On the way home, I even commented to my daughter that I guess I wouldn't be going to the pool. We saw numerous accidents and slide-offs in the 20 mile trek.

    Of course, a few hours later (after shoveling 4 inches of new snow off the 1.5 inches of ice on my driveway), I was itching to go to the pool. So, I ventured out. The heavy snow had turned to simple flurries and I must give kudos to the Town of Fishers road crew. When I went to the pool.... the main roads were clear!

    I'm glad I went because it was a fabulous workout. Here's what I did:

    400 Warm-Up
    4 sets:
    1 x 25 Kick on :30
    1 x 100 Drill Cycle on 2:00
    4 sets:
    1 x 25 Free on :30
    1 x 50 Free on 1:00
    1 x 75 Free on 1:20
    1 x 100 Free on 1:40
    1 x 200 on 4:00 (did as kick, pull, kick, pull)
    1 x 100 Free on 1:400
    1 x 75 Free on 1:20
    1 x 50 Free on 1:00
    1 x 25 Free on :30
    400 Cool-Down
    Total Yards - 4400

    Such a fun day. I love hearing my daughter play - and play amazingly well. I love good workouts.
  6. Boy, Have I been Slacking!

    by , February 6th, 2011 at 07:51 AM (Adventures in Swimming)
    On posting to this here blog.
    I've been swim a bunch :-)

    I'm manage at least 5 swims a week the last 3 weeks.
    Been using the FLOG on my USMS and I'm up to
    44 Miles this year. That will explain why
    I'm swimming better than I have in years!
    A few time I've been stuck in the FAST lane
    and I've been able to get some rest providing the intervals aren't to fast.
    Like they were doing 100's on 1:10 the other day.
    That means a continuous swim for me if I'm working it.

    I've added more workouts to my Favorites

    It's easier than putting them all here.
    Some are in Excel some are Doc's.
    If you don't have Word or Excel you can download OpenOffice
    for free and it will read anything Microsoft Office will.

    I'm going to my 1st meet in over 2 years next weekend. It's at Miami University (Oxford, Ohio).
    This is the same place I did my 1st swim meet after my 23 year hiatus to swimming. That was in 2002. Can't Wait!!!!!

    I think I'll go swim right now. Pool opens in 10 min.

    Updated February 6th, 2011 at 09:57 AM by Bo Martin (I can't spell)

  7. Saturday, Feb. 5, 2011 Olympia Meet Results

    by , February 5th, 2011 at 11:04 PM (Fast Food Makes for Fast Swimming!)
    Had a good couple of swims today. Here they are:

    Oh yeah, I wore the Yingfa brand jammer that I just got in the mail last week, and loved it. Got a size L, and it was pretty good on size. I usually wear a size 30 for other suits.

    1650: splits by 100

    100 - 58.4
    200 - 1:04.2
    300 - 1:05.2
    400 - 1:06.0
    500 - 1:06.5 (5:20.6)
    600 - 1:06.5
    700 - 1:07.2
    800 - 1:07.4
    900 - 1:06.8
    1000 - 1:07.6 (5:35.8) (10:56.4)
    1100 - 1:06.9
    1200 - 1:07.3
    1300 - 1:08.0 ugh feeling it here...ready to get out...
    1400 - 1:07.1
    1500 - 1:06.4 (5:37.2)
    1600 - 1:04.7
    1650 - 30.3
    Total Time: 18:07.57

    I beat my age group LMSC record by 6 seconds!!! So much better than missing it by 3 tenths... I'd been looking at that time for the past 2 years but never thought I would actually have an attempt to beat it.
    Beforehand I told my split taker (who was a former teammate of mine in agegroup) that I wanted to hit 5:20, 5:35, 5:35 by 500s and come home fast... I pretty much nailed that.
    My triceps, lats, and pecs were just killing my about 5 minutes afterward, and never really got the feeling loosened up throughout the remainder of the meet/cooldowns, but I had an amazing swim! I also came about 2 minutes, 15 secs. from my lifetime college best time! WOOHOO!!!!!

    200 Free:
    26.1 / 29.4 / 30.1 / 30.1 = 1:56.16

    100 IM:
    12.2 / 16.0 / 18.1 / 13.9 = 1:00.41 <-- A masters best! I actually won the event due to my breaststroke if you can believe that!

    50 Free leadoff mixed 200 free relay:
    24.96 I was getting pretty pooped by this point.

    100 Fly:
    12.7 / 15.1 / 15.2 / 15.8 = 59.22
    Same thing least I broke a minute

    200 IM:
    12.8 / 16.1 = 28.9
    18.7 / 18.5 = 37.2
    19.5 / 20.8 = 40.1
    18.3 / 16.0 = 34.3 <--only sped this up the last 25 so I wouldn't get beat
    Total: 2:21.12

    The 200 IM was just a nice easy cooldown swim for me. I was originally entered with a 2:10, and the next fastest seeded time that showed up was a 2:23. I just swam it easy to stretch out, but I didn't let the 2nd place guy beat me at the end

    *** On a side note... I was just asked by our current Top Ten recorder person if I would be interested in the job since she's been doing it for so long. I said what the heck...ok. As of March I guess the job is mine. I'll find out how much work will be involved soon.

    Updated February 6th, 2011 at 01:41 AM by jaadams1

    Swim Workouts , Meets
  8. Saturday, Feb. 5

    by , February 5th, 2011 at 09:09 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Ack, not my best class. I had my breakfast smoothie too close to class apparently, as I didn't feel so hot during class. I had to bolt for a water break about 2/3 of the way through, though the teacher tried to stop me. Problem is, I don't think life will end if I leave the room, so I always do if I feel I need to. It was also extra hot today; the female instructors always blast the heat more.

    Just got back from the HS Regional Champs finals. Two guys almost got into a fist fight right in front of me and Lil Fort (parents, not swimmers). What jerks! The one guy was so bad someone had to go get the police officer on duty. I hate to see such bad conduct at kids' meets.

    The best race of the night was the women's 100 fly. 1st and 2nd place were 55.56 and 55.58. Unfortunately, more bad conduct. The person finishing second (an AA heading to texas) jumped out of the pool, and didn't even congratulate the winner and went bawling to the warm down pool. I know she's not used to losing, but jeez! Take it to the locker room. Saw lots of AAA times tonight though.

    Done with my rants now.
  9. Thursday Feb 3

    by , February 5th, 2011 at 06:41 PM (Keepin Track 2010)
    600 WU
    4x(50 Drill, 2x25 Swim) IM order by sets
    200 K

    6x75 from a push on 2' hard-hold best possible average over the set (held :51 or :52)
    3x(50 swim, 25 Swim) SPEC on 2" and 1' respectively
    3x(50 swim, 25 swim) FR on same

    easy 100

    2x (Pull 100 FR, Swim 3x50 SPEC) on 2' and 1'
  10. Tuesday Blizzard-o-rama

    by , February 5th, 2011 at 06:40 PM (Keepin Track 2010)
    600 WU
    200 Kick

    SPEC 2x S100 drill/Swim, 2x50 swim, 4x25 hard

    Swim 4x5x100 on interval +10.
    1st set
    FLY-FR-FR-FR by 25
    2nd set
    FR-BA-FR-FR by 25
    3rd set
    FR-FR-BR-FR by 25
    4th set
    FR-FR-FR-FR by 25.

    16 50's K on 1' with kids
  11. Three times the fun

    This morning I swam the following scy workout with Panama City Beach masters:

    500 scy warmup s/k/p/s by 50

    8 x 50 pull @ 1:00 25ez/25build

    3 times thru
    6 x 75 @ :15 rest, odds drill/swim/drill, evens swim/drill/swim, mix of strokes
    5 x 50 kick fast @ 1:30 [held 44-46 on FRs and BKs, 40-41 on FL, 50-51 on BR]
    :30 rest
    100 sprint choice [BK 1:17, BR 1:24, IM 1:18]

    900 warmdown

    It was a fun workout, although trying to sprint after all the hard kicking got a little painful. We had a good crew at the pool, it was fun getting to do the same sendoffs with others, and the workout afforded plenty of time for chatting a bit between swims.

    Tomorrow we might have an extra start-and-turn workout. Itís supposed to be warmer and sunnyótoday was windy and in the 40s. The kids team were doing some stuff off the blocks, but they looked pretty chilly whenever they were out of the water. I donít get chilled easily, but hate starting off cold blocks. Maybe they should make blocks that have some sort of radiant heating element in them for outdoor pools?

    I signed up for the Auburn scy meet today. I really wanted to swim all the BR and BK events, but the event order had other ideas for me. I ended up choosing the 100 IM, 100 BR, 200 FR, and 400 IM the first day (I might skip one of those last two depending on how fast the meet runs), and the 200 BR, 50 BK, 200 BK, and 200 IM the second day (I might opt to swim for a 100 BK split in the 200 BK race that day). Iím glad Iíll have some adopted PCBM teammates and coach there, and am looking forward to meeting some new swim friends at the meet. It looks like it will be a fun event!
  12. Sarasota Y Sharks Masters 5:30 AM Workout -02/07/11

    by , February 5th, 2011 at 03:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20
    4 X 150 2:30
    4 X 100 1:30
    4 X 50 descend :50

    1 X 200 kick 4:15
    8 X 50 kick 1:00
    8 X 25-12.5 blast free kick/12.5 easy swim :40

    12 X 50 1:05
    Rotate 1 easy-1 build-1 fast choice
    IM'ers go 3 of each stroke

    1 X 50 easy
    1 X 200 choice @ race pace
    1 X 50 easy

    1 x 400 free 6:00
    4 X 100 free 1:30
    1 X 300 free 4:00
    6 X 50 :40
    1 X 200 free 2:30
    4 X 50 :40


    1 X 400 IM 7:00
    4 X 100 IM or stroke 1:45
    1 X 300 IM 5:00
    6 X 50-2 fly-2 back-2 breast 1:00
    1 X 200 IM 3:15
    4 X 50-1 of each- 1:00

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. Sat feb 5th 2011

    by , February 5th, 2011 at 02:42 PM (Ande's Swimming Blog)
    Sar Feb 5th, 2011

    Whitney Coached
    UT Swim Center, main pool
    7:30 to 9:00 dove on time
    trained with Tyler, Richie & Kelly
    beside Brandon, Amy, Marcio, & James
    Larry max jim
    Wore FS PRO Jammer

    4 x 300

    Main SET:

    8 x 100 fr on 1:10

    50 easy

    100 fr fast from blocks
    Went 52.9

    100 easy

    1000 fr
    Neg split

    50 fr fast off blocks
    Goggles flooded when I dove in
    Went 23

    8 x 100 fr on 1:10

    Put on old b70 legs
    Rested 10 minutes

    200 fr
    Went 1:51.3

    100 easy

    25 sdk fast
    roll start
    Doug timed
    15m split 5.0
    went 9.9

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
  14. 2/5/11 - Boring workout!

    by , February 5th, 2011 at 02:30 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Recovery day. Workout was way too boring. Should've stayed in bed.

    Warm up - Workout - Warm down Set:
    600 swim
    500 pull
    400 kick
    300 drill
    200 swim
    100 pull
    200 kick
    300 drill
    400 swim
    There was more but this was all I could handle.

    Total 3000 yards
  15. Swam at the Y today

    by , February 5th, 2011 at 01:59 PM (Mixing it up this year)
    Got in a good 3000 yards today.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    500 Free kick w/fins every 3rd 25 fast
    500 Free w/paddles & bouy went 7:00 on this
    5x100@1:45 as 50 Free/50 Back w/paddles & bouy
    5x100@1:45 Fly as 25 rt arm/25 lt arm/25 kick/25 sprint w/fins was holding 1:30's
    500 Free kick w/fins

    Though the pool was on the warm side, I could breath today YEAH!!!
  16. State meet two weeks away

    This week has been a extremely difficult one for me. Work has absolutely worn me out both phyically and mentally. I really was not motivated to wake up and go to practice this morning which is not normal for me. It has rained here for about a week straight and today is the perfect day to sleep in and lounge around.

    Instead of listening to what my body wanted to do I got up went to the pool. I decided with a big meet two weeks away I shouldn't miss any pool time even if my mind wasn't completely in it.

    Glad I went. Had a great practice!! Didn't feel very smooth but I felt fast if that makes sense.

    Not a hard workout, just focus on the fast stuff.

    800 Mix up

    4 x 50 [25 fast/25 ez] @ 60 went IM order
    3 x 100 @ 1:45 build within 100
    4 x 50 [25 fast/25 ez] @ 60 went IM order

    Three rounds of the following
    200 EZ pull @ 3:15
    100 FAST @1:45
    100 EZ pull @ 1:45
    50 FAST @ 60
    50 EZ @ 1:30

    400 IM [25 kick,25 drill,25 swim,25 free]

    4 x 100 IM @ 1:45

    200 w/d

    We decided to skip the 4 X 100 IM's and work on some starts along with some relay starts. So glad I didn't sleep in. I was very fast for me on the fast stuff and can always use some work on my starts. This workout was just what I needed to get my mind right after a rough week.
  17. Kinda Fast Friday, Feb. 4

    by , February 4th, 2011 at 10:30 PM (The FAF AFAP Digest)
    Last night was not one of my better nights. After a lovely evening with my girls, during which we dined on Chipolte because I was too lazy to cook, I had a minor case of vomit-itis. Not sure if it was due to Welsford's spewing or food contamination, but I was up hurling between 3-4:00 am. Decidedly unfun. I slept in and woke up feeling just slightly queasy. So I ingested as many electrolytes as one can and headed to GMU for a noon workout. I had planned a sprint workout and ended up modifying my intended set somewhat to accommodate my delicate stomach.


    Warm up:

    700 various

    8 x 50 @ 1:00
    odds = free
    evens = backstroke kick

    4 x 50 @ whatevah
    15 burst dolphin kick + cruise

    50 EZ

    Speed Set:

    3 x through w/fins:

    1 x 25 AFAP
    1 x 25 EZ
    1 x 50 AFAP
    1 x 50 EZ
    1 x 75 @ 90%
    1 x 75 EZ
    4 x 50 backstroke kicks @ 1:00 recovery

    Ideally, I would have added 1 x 100 fast + 1 x 100 EZ. But I didn't have enough HTFU in me today for that.

    1st round: backstroke kick
    25 = 10
    50 = 22
    75 = 39

    2nd round: fly
    25 = 11
    50 = 24
    75 = high 41-42

    3rd round: breast
    25 = 14
    50 = 30
    75 = horrible calf cramp, so went slowly after the 25

    Hypoxic Technique Set:

    4 x (5 x 25) shooters
    belly, left side, right side, back, twirling

    -- worked on streamling and DPK

    50 EZ

    Total: 3400/1650 kicking



    I was extremely glad that I took the time to drive to GMU. The water was cool and clear, there were no noodlers or children in sight, and digital clocks abounded. Very few people were in the pool. Brilliant! The workout generally went better than I anticipated, and I was glad to get 'er done.

    I spent the night at the prelims of the girls HS Regional meet. Mini Fort was happy to get a States cut (though she's still off her club times, as one would expect). Road trip to Virginia Beach! There were some exceedingly fast times swum. A freshman and sophomore went 23.4 and 23.7 in the 50 free respectively in tanks. The same freshman went 55 in the 100 back. And it's just prelims! Finals will be fun to watch tomorrow night.

    Not sure what I will do tomorrow. Mr. Fort jut left for an event in NY. (And, unfortunately, he has a minor hamstring pull after a speed workout and will not be running for a week (though he can bike)). I may try to go to yoga if I can get one of my kids to watch Lil Fort.

    Updated February 4th, 2011 at 10:58 PM by The Fortress

    Swim Workouts
  18. First Double of the Year

    by , February 4th, 2011 at 05:44 PM (Year Three: The Road Back)
    It was a blast to swim this morning, as swimmers who train at cancelled locations (North Central) showed up since our location (Fishers Y) was not cancelled. Because of the icy side streets, schools here were cancelled for the 4th day in a row. E-gads! I just hope the next storm (dumping 5-6 inches, in theory) doesn't hit and the schools can open on Monday.

    Back to happy news, at today's workout, here's what we did:

    400 Warm-Up
    4 sets (odd: dolphin, even: flutter):
    3 x 25 Kick on :30
    1 x 75 Kick Moderate
    4 sets: (2 fly, 2 free)
    1 x 25 Drill/Stroke on :40
    1 x 25 on 1:00 (15yds power; 10 yds smooth)
    4 x 50 on 1:00 (fly, fly drill, fly/free, back)
    4 x 50 on 1:00 (back, back, back, free)
    4 x 50 on 1:00 (breast/free, free, free, breast/free)
    4 x 50 on 1:00 (all free)
    4 sets:
    2 x 75 IM on 1:20 (did 1 fly, back, free; kicked 2; 3-4 were fly, back, breast w/ fins)
    1 x 100 Free on 1:50 (1 free, 2 kick, 3 pull w/ fins on, 4 free w/o fins)
    400 Cool-Down
    Total Yards - 3400

    Of course, that should have been enough.... but it wasn't. Knowing that I am behind on my February Fitness goal of 100,000yds (because of the Ice Storm and missing swimming days) and my FLOG was mad at me, I decided to do a short session this afternoon. I borrowed this from The Fortress, but modified her entire kick set to be kicking on the way up the ladder and a kick/pull combo on the way down the ladder. My other modification was to change her intervals to :15 rest.

    200 Warm-Up
    1 x 50 Dolphin Kick w/ board on :45
    1 x 100 Dolphin Kick w/ board 1:30
    1 x 150 Dolphin Kick w/ board
    1 x 200 Backstroke Kick
    1 x 250 Backstroke/Back Dolphin Kick
    1 x 300 Free
    1 x 250 Pull
    1 x 200 Pull
    1 x 150 Pull
    1 x 100 Dolphin Kick w/ board
    1 x 50 Backstroke Kick
    200 Cool-Down
    Total Yards - 2200

    While on the one hand, I'm proud of myself for doing a double today, I'm completely worn out and hoping that I'll still be able to swim Saturday's practice and a Sunday recovery swim before getting into next week's regular workouts. Oh... and did I mention that I have a meet next weekend? This is the only double I'm planning to do until the meet is over - and then I'll probably do a couple the next week to make up lost yardage... Oh well... the fun of February!
  19. Fri Feb 4th, 2011

    by , February 4th, 2011 at 03:53 PM (Ande's Swimming Blog)
    Bummer, no practice today. I was really looking forward to fast Friday and was even hoping to double. BUT it snowed last night all over Central Texas and a little bit of snow and ice shuts Texas down.

    I might have been able to train with Longhorn Aquatics or UT Men this afternoon but I have an important appointment at 4:00 that I can't miss.

    We got a series of emails keeping us informed or our practice situation. starting with

    Sent: Thursday, February 03, 2011 7:00 PM
    Subject: [txla-agegroup] Masters and Tom's groups canceled

    While we usually try to align with AISD's closings, they are waiting to make a decision until tomorrow morning, which is too late for our practices. We have decided to err on the side of caution and cancel Friday morning practices for Masters and Senior Longhorn and Longhorn Training group.
    There will still be a noon masters practice unless UT closes.

    From: Whitney
    Sent: Friday, February 04, 2011 6:30 AM
    Subject: [txla-masters] no noon practice

    University Community

    The university will be closed today due to inclement weather.

    As the situation progresses tonight and tomorrow, updates specific to evening events and shifts, closure, and reopening will be available on at, through local media, and by calling the university's general information number, 512-232-9999.

    Be safe.

    Sent: Friday, February 04, 2011 9:06 AMSubject: [txla-agegroup] Practices for SRLH / LHTG / Sen / Natl today

    IF you feel comfortable on the roads, Tom will have practice for Senior Longhorn and Longhorn Training Group 1 - 3 pm at the TSC and Doug will have practice for Senior and National groups form 3 - 5 pm at the TSC.
    Drive safely!
  20. Friday, 2/4/11

    by , February 4th, 2011 at 03:44 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (950)
    200 swim as 100 free/100 back
    200 kick as 100 free with board/100 on back

    4 x 75/1:20 With Fins - build each - 50 Free - 25 Fly or Back
    - alternated fly and back

    10 x 25 with Fins/40
    Alternate: 25 Fast under water dolphin
    25 Fast High Hand Recovery
    - underwater sdk, alternated face down/face up.
    - did fast 25's free with breath every 4th stroke or 3 breaths per 25

    Kick/Swim Set (1600)
    Kick 8 x 50 Strong build/1:00
    - 1-4 I made the interval, just barely on 4 (59). took extra 30 sec rest and 5-8 was about the same.
    Swim 1 x 400 Moderate effort
    - free - about 5:50

    Swim 8 x 25/1:00
    Odds are Fast with off blocks
    - Block starts - did fly-back-back-fly. fly was around 15-16 s. Back was around 16-17?
    Evens very strong
    - fast free - around Ī16

    Swim 1 x 400 Moderate effort
    - back - around 6:20

    Cool down: (400)
    did easy 400 alternating 100 free/100 back

    Total: 2950 yards