Hit the weight room this afternoon and followed it with an easy swim.
Bench press: warm-up- bar x 5
2 sets of 75 x 15
Lat pull-down: warm-up - 50 x 5
90 x 5
2 sets of 120 x 15
Triceps pull-down: 2 sets of 30 x 15
Alt. hammer curls - 2 sets of 15 x 10
Core: 1 set of 100 bicycles
1 set of 50 good morning darlings
2 sets of 25 crunches
One mile easy run at 10 minute mile pace - threw in a couple of 30 second surges
400 Reverse I.M. - 100 easy free, 100 breast kick, 100 double-arm back, 100 one-arm fly
4 x 50 free with buoy only on 1:00
500 free drill with fins - first 100 - kick on side, second 100 alternate 3 strokes with 12 kicks on side, third 100 alternate 3 strokes with 6 kicks on side, fourth 100 alternate 3 strokes with 3 kicks, fifth 100 is regular free.
4 x 100 - 25 underwater breast, 75 easy - 30 seconds rest between each 100
400 easy kick with fins - alternated 100 free kick with 100 back kick
Updated October 23rd, 2009 at 10:49 PM by elise526
Felt I had been shirking my RC work somewhat again, so I got a session in. My left lat/trap/terres are just a tad twingey.
external and internal rotators, 10 x 2 x 15, each arm
prone scapular scrunches, 2 x 25
seated straight arm dips, 60 x 2 x 25
scapular stretches, 2 x 5
3 point arm extensions, 3 x 2 x 15, each way
scapular wall slides, 2 x 25
20 minutes of stretching --- woohoo!
I went to the hot gym pool b/c I wanted to sit in the steam room. Alas, it wasn't working.
800 variety swim, kick, drill
10 x 25 UW 4 point shooters (2 kicks on belly, right side, back, left side, etc.)
To amuse myself, I tried to stay exactly on the lane line as I twirled around. I like this drill, and hadn't done it in awhile.
10 x 25
odds = easy speed fly
evens = easy DAB
2 x (37.5 AFAP free w/fins, no breath + 112.5 cruise)
I tried these to see if I could fairly comfortably go 1 & 1/2 lengths with no breath. It was fairly easy. Of course, I was wearing fins. But then the pool was shallow SCM as well. I guess I'm inclined to try taking a breath in the 50 free halfway through the second length at the meet. Unless I forget, always possible. lol
No warm down: sat in hot tub for 15 minutes or so
Total: 1550 meters
I feel fairly good and semi-rested. I took a morning nap today after getting the kids off to school and can sleep in tomorrow since soccer is a PM event. Yipee! My body is reverting to teenager ways in my old age. I used to never be able to sleep in, but now I love it.
My neck feels better. I used an alternating ice & wet heat treatment last night and that helped. I will repeat tonight.
Unlike Speedo, I don't really have specific goal times for this meet. I would just like to swim fast and have error-free races. And, since this could be my last SCY tech suit clad meet, I'd like to post some solid times. If I can go around my seed times or a bit faster, I'd be pleased. Last year at this meet, I swam 100 fly (1:04), 50 fly (27.5) and 50 free (25.5). I remember being somewhat surprised by the 50 times last year, but then it was also my first yards meet in a B70.
Trying to shake whatever this bug is I picked up. No swimming since Monday...
We are three weeks out from our SCM meet. We'll do a three week taper starting today.
2 X 200 3:20
4 X 100 1:40
8 X 50 :50
2 X 100 kick 2:15
4 X 50 kick 1:10
8 X 25 kick*fast, no board* :40
1 X 200 free 3:30
1 X 100 2:00
4 X 50 1:15
Swim the set three times breaking between rounds.
200 is a moderate to slow swim.
100 is fast!
Descend the 50's 1-4 with #4 @100%
100 and 50's are choice. IM'ers should swim a round of fly, back and breast.
1 X 100 easy 2:00
4 X 25 fast :45
Swim it 3 times through with a break between rounds.
Choice. Again, IM'ers do a round of fly, back and breast.
6 X 25
odd: build to race finish
even: blocks, sprint 20
WARM DOWN: 4 X 50 easy 1:00
Updated October 27th, 2009 at 07:23 PM by RickMile
It's hard to get a good swim in when the water is as warm as it is.
SCY with Carrie
300 swim free
300 kick choice
300 pull no free
swim 4 x 75 on 1:15 descend to fast
swim 150 free on 2:40 at 70-75%
swim 4 x 75 free on 1:15 build
(all around 1:00)
swim 150 free on 2:40 @70-75%
swim 4 x 75 free on 1:15 at 80-85%
(again around 1:00)
swim 150 easy free
take 1 minute rest
swim 8 x 50 free on :50 at the best pace you can hold
(started at 36 the rest were 37-38)
swim down 300 easy choice
Total: 2950 yards
Fri OCT 23rd, 2009
right middle finger felt fine
Next MEET: 2009 SPMA Short Course Meters Championships
December 4th - 6th, 2009 at Long Beach
41 Days till Long Beach
FOUR OR MORE SDKs off every wall even in warm up, even on easy stuff
TODAYS SWIM PRACTICE
SCY no blocks
5:30 - 7:00
UT Swim Center diving well
Swam with ned & mike
beside todd, tyler, larry & marcio
did easy 50's
50 fr fast for time
20 x 50 fr fast on 1:15
dove them all
did 4 SDKs off each wall
held 25's & 26's
5 minutes rest
100 FR FAST for time
25 2 beat kick
75 6 beat kick
4 SDKs off start, 1st turn, & 2nd turn,
3 SDKs off 3rd turn
kinda surprised me didn't think I went a 49
swam beside todd, i thought he'd do br or IM but he swam free
Updated October 23rd, 2009 at 11:14 AM by ande
This morning was just a warmup, get the shoulder loose, feeling ok but not much strength right now.
10x100@1:45 Free EASY!
1000 kick w/fins easy alt 100 free/100 fly
6x50@1:00 free descend to 1000 race pace went 43,42,41,40,39,38
200 Free warm down
Total 2300 yards
4:00 event one is complete "The donning of the Suit!" event 2 the 1000 Free is obviously much later.
Updated October 23rd, 2009 at 03:57 PM by Donna
I played tennis again tonight, possibly a mistake, but it was in the 70s, and a balmy southern breeze under conditions of squinting could just possibly be mistaken for a summer wind, so I played.
Terribly. Mistake after error-riddled mishitting -- that word doesn't look right, perhaps it needs a hyphen: mis-hitting.
At one point I wondered if it is possible that I might just be one of those very rare individuals known as a savant idiot.
The more common idiot savant is, of course, a person tremendously gifted in one very specific skill: some weird math ability, for instance, or musical genius, or the ability to sculpt exact replicas of X or Y--but other than this one specific spot of genius, is sort of thick in all other avenues in life.
Could I be, I wondered, after flubbing yet another easy backhand into the net, or "lobbing" a wounded duck of a Penn 3 into the oversized sweet spot of my adversary's smashing Babelot--could I, might I, is it possible, even remotely, that the one known as Jimby might be a savant idiot:
A genius in every aspect of life except one, that being tennis, and in this area, I am profoundly retarded?
I was musing on my possible savant idiocy diagnosis when other areas of profound retardation began emerging: for example, not knowing how to stop talking about my lesion in polite company. This is probably a case of social retardation, but nuances aside, it did make me realize that tennis is not my only area of disabling dunderheadedness.
In fact, there appear to be many, not the least of which is the ability to remember the others.
So, I probably am not a Savant Idiot after all, at least in the true sense.
Our local paper wrote me up in an article today, which I found out by accident. The writer had emailed me some questions, which I filled out, and I thought she said she would call for a followup interview, but she didn't. Then when I was picking up a submarine sandwich for dinner tonight, the submarine sandwich vendor said, "You are Thornton, aren't you? I was reading about you in the Sewickley Herald."
You too can read about me in the Sewickley Herald. Interestingly, this is only Part 1. I may have mentioned during the email "interview" that I had developed a lesion following my return from Idaho.
I wonder if Part 2., which is scheduled to run next week, will focus on this aspect of my life.
Here is the link: http://www.yoursewickley.com/sewickl...-wild-part-one
Interestingly, three weeks earlier, the Sewickley Herald ran a different story on the Bed & Breakfast my wife and I (well, almost entirely my wife) restored. If you are ever likely to be in these here parts and want a nice place to stay that doesn't smell like a chain motel, you might want to check this out, too:
One thing you don't need to worry about is contracting my lesion.
It really does not seem to be getting better, nor worse.
I made an appointment for tomorrow. It may be time to remove my groin. Drastic, maybe even draconian. But sometimes you have to kill the patient to save him.
Little Jimby, it was nice being your traveling companion thru life, but it's time we parted ways.
The entire retrospective horrorshow for your continuing dietary efficacy:
I slept in till 9:00 a.m. That was sweet!
I opted to swim solo early so I could" hang out" with oldest daughter tonight. I had the whole pool to myself; I felt like the Aqua Queen! Here's the workout:
*500 Free Warm-up Swim
*200 Dolphin Kick on Back with fins
*4 X 25 Fly--Sprint as fast as possible no fins on :45 interval (18-20-21-19)
*4 X 25 Fly--Sprint with Fins on :30 interval
*100 Dolphin Kick on Back (no fins ugh, I gave up the 200 and only did 100...sissy)
*4 X 25 Fly----Sprint on :45 interval
*2 X (200 Free--2 X 100 Free--4 X 50--8 X 25)
(200's 3:30 interval/100's 1:50 interval/50's 1:00 interval/25's :30 interval)
*200 IM Moderate rest swim
*4 X 50 Backstroke on 1;00 interval.
done and out 3,100 SCY
Lindsay and I ate at this new quaint little eatery named Petite Chou. We had some delicious Croque Monsieur and frites along with a nice glass of French chard. I brought a moist, fudgey brownie home too. I keep running downstairs and breaking pieces off. It will be gone all too soon. So much for a diet.
I have the official results from the meet and there was no one in my heat that went a 1:54, but there was someone who did a 150 in 1:54. I was racing, probably several people, who were in the warm up lane. I am changing my name to qdumbass.
I have worked out 5 times in 3 days and will probably hit 12 workouts for the week. 5 swimming, 3 weights, 4 conditioning.
KPN is giving a clinic this weekend. Hopefully she can teach me how to swim. I am counting this as a workout, it is at least 75 minutes of water time.
I booked my Asia flights yesterday. $121 for two people in business/first for 18,506 miles. I love airline miles.
I still think that my 200 was a lack of conditioning issue. Obviously I am working on that a little harder now.
In the up coming A meets, I will swim the 50 and the 100 for racing practice. That will give me 2 meets in Nov and 3 in Dec, instead of 1 and 2. Dec is my next shot at a 200 A time.
Jeff Comings is sending me a tempo trainer. I assume this has something to do with his Swimming World responsibilities, but it was awesome to see that HE was the one on the from address in the email. Even that brush probably won't make me a better breaststroker, but I am ok with that.
My next 200 free is at the DAM SCM meet. The A cut is 2:12 SCM, so my goal is to go faster than that at Lifetime before the meet.
My coach told me I am flat on my left side, but my rotation is good on my right side (breathing side). My left shoulder bothers me... He pointed this out at the end of a timed mile, (20:43), so I think this gets worse as I get tired, but is something I need to work on. He said to look for it in the videotaping this weekend, or even better, fix it before then.
250 fly drills
6 x 25 SDK shooters on back
1 x 50 AFAP SDK on back w/fins (went 27ish)
3 x (25 AFAP evil + 75 EZ)
no warm down, sat in hottub instead.
Total: 1550 meters
Unfortunately, I fell asleep on the couch last night. Woke up at 3:45 am with a creaky neck and sore left trap. Had trouble sleeping afterward b/c of the neck pain. I do this neck wrenching thing periodically ... Can't turn my neck much at the moment and my chiro is booked. I hope the pain & wrenching subside by Sunday. Any tips?
Because of the lack of sleep and neck pain, the swim didn't feel so great. My legs still feel tired. One day, as part of turning myself into a research lab, I'm going to do the Mike Heather taper and just stay in bed for a week. Of course, this may occur after my children are grown. lol
The psych sheets are up:
Really looking forward to the meet, which is always fast and fun. My former secret nemesis is swimming, but with some very slow seed times for her. I also detect some other sandbagging. I'm seeded first in the 50 fly/back/free. Because Petra Martin wants a day off from the pool from coaching, I have a chance to defend my Drop Dead Sprinter title from the last 2 years. But I appear to have some worthy adversaries, including my coach, some young Reston chicks, Lisa Rapuano, etc. My lazy coach, claiming lack of fitness, is only swimming the 25s. I scolded her for this.
I'm looking forward to the 50 back! All my best lady buddies are in my heat -- Julie-Mulie, Mollie-Jolie, Barb and Alison. Jules is very worried about swimming with us, but I tried to remind her that she did excellently at Savagman with no swim training!
As Speedo mentioned, there will definitely be some very exciting men's events, especially the 50 free, 50 back and 100 IM. It will be fun to watch Speedo and Clay race in the 200 free as well. Since Jimby is plagued with his lesion named Pincha, he is not competing. But in his place, he has sent Mark Cox from the Sewickley Masters. And he is rather speedy -- he may give Neill a race in the 50 evil!
Assuming my neck is ready, the rest of me is ready for my evilstroke gridges with Stud and Hulk.
Hopefully, we can all grab lunch after at our usual RH&B or somewhere else.
1. Is it possible to get over an instinctive hatred of an event? I can't stand the 100 free ...
2. Is it possible that I have what Jimby refers to as "monofin arthritis"? My big toe knuckle has had chronic tendonitis since dropping the monofin on it and I'm worried it's morphed to arthritis. I notice it especially after running. I think I need new running shoe inserts ...
3. Will Geek respond to my counter-offer with another preposterous negotiating ploy?
4. I feel less flexible this week without yoga.
5. Here are Jazzy's thoughts on 50 free breathing:
"If you're going 24-25ish, two breaths sounds about right, and three might even be better. That's about how long it takes me to do 50m, and I wouldn't try that on a single breath. But, everybody is different. I think you want to be feeling fresh at the end of a 50. Extreme fatigue probably means you didn't breathe enough. Or you are way out of shape. With that guideline, you can figure it out with trial and error. But honestly it seems more of a 2 vs. 3 thing for you than 1 vs. 2.
I'm still undecided on breathing early versus late. Q tipped me off that C02 buildup may be the main problem, in which case late is better. Another advantage to late is that your first breath is always going to last longest. But, I still think there might be something to breathing early to prevent fatigue late. If pressed, I would say a single breath goes midway through the last 25."
6. I have perused the NE Champs results from last year. I don't think I will have to "game" much to avoid an outside lane in most events. (Patrick will be happy.) But I have no idea what time to enter for the 50 evil. I've only swum it once 2 years ago. I see I still have NE records in the 50/100 back from 2 years ago. Hopefully, I'll go faster this year! I seem to recall that I swam that 100 back on about 10 minutes rest. I almost scratched it, but Stud urged me to swim and I thanked him for it.
Updated October 22nd, 2009 at 07:57 PM by The Fortress
500 swim free
(did 300 free, then 200 back)
400 reverse IM kick/swim by 25
3 x 100 pull back w/10 sec. rest
(w/buoy only was doing just under 1:30, going on 1:40)
200 kick, no fins, no board
(kicked IM order)
swim 2 x 100 IM on 2:00 smooth
(did these at 1:30)
200 kick w/MF
pull 6 x 50 free on :50, make interval
(w/p&b, ave 36 on these)
swim 400 IM
(did this easy, not too fast, around 6:30)
500 easy swim down choice
(half free the other half back)
Total: 3000 yards
Updated October 22nd, 2009 at 07:27 PM by poolraat
3 X 200 free 3:15
3 X 150 kick 3:15
3 X 100 IM 1:50
12 X 50 1:05
#3-6-9-12 are fast, one of each in IM order
1 X 200 3:00
1 X 50 1:00
1 X 200 3:10
2 X 50 1:10
1 X 200 3:15
3 X 50 1:15
1 X 200 3:20
4 X 50 1:20
200's: moderate free
50's: FAST (choice)
12 X 25
odd: push, build to race finish
even: blocks, 25 sprint
1 X 75 easy
2 X 50
Blocks @race pace
WARM DOWN: 4 X 50 easy 1:00
Thu OCT 22th, 2009
my right middle finger's feeling better
Next MEET: 2009 SPMA Short Course Meters Championships
December 4th - 6th, 2009 at Long Beach
42 Days till Long Beach
6 weeks away
I'm working on taking FOUR OR MORE SDKs off every wall in practice
WEIGHTS world gym
lat press 8 x 40 8 x 45 8 x 50 8 x 55
lat pull 8 x 167 8 x 197 6 x 205
leg press 8 x 180 8 x 270
bench press 8 x 135 4 x 195 3 x 200
TODAYS SWIM PRACTICE
SCY no blocks
6:30 - 8:00
UT Swim Center main pool
Swam with amy brandon & larry
beside todd, tyler, mike, & Max
5 rounds of 150 fr 50 k worst strooke
assigned: 4 x swim as far as you can for 2:30
did: 4 x (2 x 50)
assigned: 4 x swim as far as you can for 2:15
did: 4 x (2 x 50)
assigned: 4 x swim as far as you can for 2:00
did: 4 x 100 k held under 1:15 last was 1:10
assigned: 4 x swim as far as you can for 1:45
did: 4 x 100 k went 1:10 on last one
assigned: 4 x swim as far as you can for 1:30
did: 4 x (50, rest 50, 25 fast SDK)
assigned 800 IM
did a few 25 SDK shooters
Darkness greets us as we shiver on the edge of the deck.
The water is deep blue, placid and glassy. It looks cold and uncaring.
Lane lines, red and white, parallel the black line markers under water and seem to beckon.
The whistle blows and in one swift leap, the water embraces us, chills us and finally soothes us as our minds turn inward.
Swirls of steam rise into the dark morning sky.
Was a tad late this morning. I woke-up VERY crabby and exhausted. I took a 3 minute nap in my car when I got to the pool. I was exhausted.
I woke-up to my alarm with my contacts still on, make-up still on from yesterday, bag not packed, etc.
I only got in the very first part of warm-up:
2 x 150 breathe every 3 @ 75%
4 x 75 build
2 x 150 breathe every 3 @ 75%
4 x 75 ?
1 x 150 @ 70%
4 x 75 @ 85%
8 x 50 fast r:10 (didn't get to these)
Tuesday night I only ended up with about 25 minutes before coaching. I got on the treadmill cranked it up and ran hard.
Tonight I have my pilates reformer class. I'm planning on getting back on the treadmill after class and running hard for about 3 miles.
Right shoulder is still rearing its ugly head but managed a great workout today somehow. Time now for ice/heat and Ibuprofen.
500 Free alt 25 kick/25 pull/25 swim
20x25@:45 5 of each stroke as 4 drill 1 swim my choice of drill
10x100 Free w/paddles & bouy #1-3@1:35 #4-6@1:30 #7-9@1:25 #10@1:20 made them all with time to spare
1000 kick w/fins as 250 of each stroke
300 Free EZ
Total 3300 yards
“The superior man bends his attention to what is radical. That being established, all practical courses naturally grow up."
-ConfuciusOrigins of the Tropical Splash
Our Lee Rec Center did not have an automatic timing system, so manual stopwatch timing by volunteers was needed. We would run 8 lanes for competition, and leave the two lanes near the deep diving end for warmups. Lanes were standard width, water depth varied from about 9-feet to 4-feet.
Although they were not yet crumbling, the county facilities were built decades ago and were managed and maintained without swim competitions in mind. With nearby George Mason University, Montgomery Aquatic Center, and University of Maryland pools hosting meets, we did not see our aging facilities as a big draw. We needed to rely on something else to attract meet entries.
The super swimmers serious about their Top Ten times and national rankings were not going to flock to our minimum standards pool. So, the decision was made to pitch the meet to the new swimmer; the over-the-counter swimmer; the blue-collar swimmer. These are the everyday swimmers who slosh through their weekly workouts between kids' activities, work, spouses, and errands, but still keep on swimming. There were more of them than the elite swimmers, so there should be a bigger pool of possible entries. We were going after the swimmer who did not like to compete in meets.
Now, does this sound really stupid or what? Raise money by hosting a meet for people that did not go to meets.
Why didn't they like meets - we asked around our team. The answers came back as: Emphasis on competition; Not fun; Boring; Too much pressure. We decided to plan a meet where competition and pressure and boredom were eliminated, and a good time prevailed. We were going to plan a FUN meet! This is when our creativity (normally only released with illegal substance abuse) kicked in, and the Blue-Gray Meet was hatched.
We were going to make competition fun. Being at Lee Rec Center (of General Robert E. Lee fame), we decided to host a meet where swimmers from DC, Maryland, and points north would swim for a Blue team, and swimmers from Virginia and points south would be the Gray team. We would award tchotchkes to all team members from the winning team. The regular individual awards would be custom blue and gray war medals. We would give a special souvenir tee shirt to swimmers making this their first meet. We would have a fun 'cannonball' relay where swimmers would swim with the plastic colored 'cannonballs' found in a basket at the kids end of the pool.
The meet entry form was developed (click image) to submit with our sanction request form, complete with the proper wording of the release of liability found in the Rule Book. The pool manager was contacted to review times and procedures for the meet, and then the bomb . . .
BOOK OF WISDOM:
Arrange and firm up the pool, procedures, rules, and rental before doing or planning anything.
Updated November 10th, 2009 at 07:04 AM by Rnovitske
Ran 5k today. Had hoped to go at a faster pace, but just haven't felt good since the end of last week. I know that POTs thing is still kind of kicked up and the bottom line is that running is not the ideal thing for it.
The way I felt today, I contemplated just giving running up. I think it is really wearing me out, particularly when the POTs is kicked up. At the same time, some running does actually seem to help keep it from acting up too much. It is also good for bone density, good HDL counts, slimming up, etc.
I'm struggling though with the idea of not being very competitive anymore. There are a few local 5ks where I would love to beat a few people. Have to confess I used to love nothing more than to beat people who trained twice the mileage, especially those who were rumored to say, "All she can do is swim."
Although I felt great a couple of weeks ago, I feel like I have now gone backwards. Not sure if this is because of the POTS or if because I've simply gotten out of shape on my running somehow. Maybe doing both running and swimming is wearing me out. Still, I don't think I'm doing either running or swimming that much to get so worn down.
Surely that 75 butterfly set I did yesterday didn't take that much out of me! If so, I'm hurtin'!
Updated October 21st, 2009 at 10:28 PM by elise526
I spent all day at school trying to import our school roster from classxp to the fitnessgram program. It wouldn't work! My principal, the tech guy, and the techiest teacher at my school couldn't figure it out either. What a waste of resources. I think I have finally figured the problem out. I will find out if I'm right monday morning. Anyway I didn't get anything measurable done today....I hate that!
I swam solo at LA Fitness today. The water was pleasantly cool and I had a lane to myself the whole workout.
*500 Free Warm-up Swim
*4 X 150 on 2:30 interval
rest 1 minute
*4 X 125 on 2:10 interval
rest :45 seconds
*5 X 100 start on 1:55 and descend 5 seconds each repition.
rest :30 seconds
*4 X (100 IM/4 X 50 IM order of strokes) IM rest :30 seconds/stroke on 1:00 except breastroke on 1:10.
*4 X 25 fly with short fins as fast as possible with 10 sdk's before surfacing on :45 interval.
*easy 100 backstroke cool-down
Yipee, 2 vacation days+ the week-end! I'm going to chill!
I hope this mini-vacation clears out all the flu bugs/H1N1 Bugs out of our school building.