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  1. Back to Triathlons and Christmas ramblings

    by , December 26th, 2009 at 12:19 AM (Swimming, Life, and Other Stuff!)
    Wednesday's Swim: I did Fort's "12 days of Christmas" workout. There were just a handful of people at this last minute workout. The men decided to do "100's to Failure". I was in the mood for something a bit more upbeat so I talked my lane-mate into this fun workout!

    Thursday: I spent the entire day cooking and getting ready for dinner and next morning's brunch. No workout today!

    Friday: Merry Christmas! Great fun with family! I ended up taking a 1 hour run in the eve after the kids left for their Dad's Family Christmas.
    All the preparation was well worth the time spent with family and friends!

    Marty gave me a carbon fiber custom made Aerocat tri bike for Christmas. He loves to buy bicycles! He accessorized the bike with a computer, Pearl Izumi shorts, a spinning rack?, a couple video workouts to spin to, bike shoes, clips and fancy pedals. I guess I might do some sprint triathlons. I did triathlons 3 years or so in the early '80's. After having 3 kids in 5 years I gave it up and stuck with running only.
    I hope I am worthy of this fast bike and make good use of it. Time will tell.
    My kids got me the "Swimovate" watch. This watch counts laps, records splits, ranks swimming efficiency, times, and records stroke count. This watch could be a handy tool to use while training for my 10K this summer. I was amazed and appreciated the research they did to find this fun and useful toy for me!

    I am driving my youngest daughter down to Tampa January 2nd to start College. I ended up taking the whole week off so I can help her get set up and ready to go. She is staying in a condo since student housing is all full. I plan to swim with the St. Pete masters at North Beach Pool whilst I'm there. This is a cool treat for a mid-westerner in January! (even though the practices are at 5 a.m.
  2. Merry Christmas & Mood Tips

    by , December 24th, 2009 at 09:31 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)

    Merry Humanist Christmas one and all.

    I suspect today's vlog may not be exactly the "big present" you were hoping for.

    In fact, it might not even qualify as much of a "stocking stuffer" for those of you whose minds are "right."

    However, if somewhere out there in the greater community of swimmers there exists a single seasonally affected soul, and if this solitary seasonally affected soul have already watched ad nauseam Its a Wonderful Night and/or A Christmas Story and/or any of the other innumerably rerun TV shows that are on tonight and tomorrow night and every night for the foreseeable future, it is to you--fellow traveler in this veil of tears!--that I dedicate this brand new Yuletide triple feature.

    The first film is a brief introduction by me to the second film, which is an overly long review of some of the current psychiatric literature on mood improvement.

    You will note I have left out some of the strategies that have received attention of late, particularly data from the TC-5214 phase 2 trial, which indicated that targeting Nicotinic Acetylcholine Receptors may prove to be a beneficial augmentation treatment with promise for providing relief to millions of patients who do not respond well to first-line SSRI therapy.

    I jest!

    Everyone is familiar with that research, so I have concentrated my droning lecture on other findings that are not only of scientific note but which will perhaps prove a little more actionable in the near term for patients like you and me.

    The final, and without doubt best, of tonight's triple feature is yet another Christmas mood enhancing charmer by my twin brother John.

    I think those of you who live in hot house climes like California, Florida, Texas, and Arizona may find this brisk little glimpse into the world of snow quite refreshing and soul cleansing.

    Again, Merry Christmas one and all! And I will not be at all offended if you use my two filmic contributions as a form of sleep aid. I have been told that my haltingly monotonous lecture style may soon attract the attention of regulators at the FDA itself, so powerfully soporific is its influence of listeners.

    Turn the lights down low, get under your comforter, click the first film, and....
    You are getting very sleepy....

    1. Introduction to Jim's Seasonal Mood Tips for Swimmers:

    [ame=""]YouTube- Introduction to Jim's Seasonal Mood Tips for Swimmers[/ame]

    2. Jim's Seasonal Mood Tips for Swimmers:

    [ame=""]YouTube- Video 17[/ame]

    3. Jingle All the Way:

    [ame=""]YouTube- Snow Day[/ame]
  3. 12/24: Solo swim

    by , December 24th, 2009 at 05:38 PM (Random Nonsense)
    Lifetime SCM

    Skipped this morning and felt bad about it. Got out of work early, so I headed to the gym to do a nice easy Tom Pattersonesque workout. Stolen from Patrick Cantrell with some minor mods.

    600 swim every 4th back
    400 swim every 4th kick on back
    600 free on 9:00
    400 back on 7:30
    2x300 free on 4:30
    300 IM on 5:30
    3x200 free on 3:00
    200 IM on 4:00
    4x150 free on 2:15
    100 IM on 2:00
    4x150 ( 100 kick 50 back ) on 2:30
    200 easy back/free

    5,000M about 1:40
  4. The Workout Before Christmas

    by , December 24th, 2009 at 05:29 PM (The Labours of SwimStud)
    Well the usual 40 mins elliptical and then yoga ball core work

    I've lately added in some weights for shoulders on the en of this workout for 2 reasons:
    1) to help with butterfly
    b) to proctect my RC.

    I did
    1 set of laterals
    1 set of RC demi laterals with 5lbs
    1 set of rear delt raises
    1 set of tricep extention

    Then did some incline bench "swimming" with 2.5lb plates...

    Ready for the festivities...
  5. Thursday, Dec. 24

    by , December 24th, 2009 at 03:41 PM (The FAF AFAP Digest)
    Everyone else in the family worked out this am, so I happily took the midday slot.


    RC Work, 15-20 minutes:

    Did: internal and external rotators, prone scapular scrunches, 3 position arm extensions, seated straight arm dips, med ball on the wall and DB shrugs (I'm adding these to my RC routine)

    Core Work:

    Just did a few exercises:

    romanian sit ups, 2 x 15
    dreya roll into jack jump, 2 x 10
    hanging in & outs, 2 x 10 (pull knees up, kick feet out straight, curl knees back and down)
    hanging core swings, 2 x 10 (swing slightly forward using core, knees up high, swing backward using core, heels up as high as possible)
    back extensions w/25 lb plate, 2 x 15
    straight leg hip lifts on bench, 2 x 15

    10-15 minutes of stretching


    Warm up:

    500 variety

    Main set: (from J. Miller)

    4 x 75 free @ 1:20
    1 x 25 fast, shooter on belly
    4 x 75 back @ 1:30, 9 SDK per 25
    2 x 25 fast, shooters on back
    4 x 75 evil w/fins @ 1:30*
    3 x 25 fast, dolphin kick w/snorkle
    4 x 75 single arm fly drill @ 1:30
    4 x 25 fast @ :30, flutter kick w/board & fins

    * Swimming with evil with fins and working on long pullouts is like a breath control set. I only take 3-4 breaths per length. Evil is exhausting.

    50 dolphin dive

    Total: 2050 meters

    short hottub & steam

  6. Thursday Dec 24th 2009

    by , December 24th, 2009 at 02:00 PM (Ande's Swimming Blog)
    Thursday Dec 24th 2009

    Subscribe to this Blog

    SCM relay records updated

    thanks to everyone who follows my blog, I try to do things in practice that are blog worthy, so I'll have something interesting to write about

    yesterday I came back to the noon practice & did a double. did a fast 100 fr & some fast flutter kicking
    went 51 or 2 & went 1:05 & 1:03 on my 100's flutter kick
    swam with
    Larry, Paul, Kendall &
    Asa Lawrence, Mary's brother, he swam for UT when I did

    Lifted weights at world gym

    swam this morning at Stacy pool
    easy went around 500

    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

    Updated December 26th, 2009 at 01:50 AM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  7. 12/23: PM Weights

    by , December 23rd, 2009 at 09:45 PM (Random Nonsense)
    Warm ups was 45x1x5 before starting the working set.

    135x5x5 deadlift
    116x(1x4,1x3,1x2) shoulder press*
    90x5x5 bent over row

    * I looked back at my log and noticed I failed at 115.5, so I need to repeat there.

    I wasn't mentally there tonight. Shoulder press was... interesting. 115lbs is my max 5x5 for shoulder press, and that is a new PB set a week or two before I got sick.

    Legs very sore still from squats Monday. Need to roll them.
  8. Weights

    by , December 23rd, 2009 at 09:15 PM (Elise's Fitness Fun)
    Too tired today to attempt a brutal practice with the kids. Decided to do weights instead and was surprised that I felt stronger than I did the other day, even going up 5 pounds on the bench press.

    Warm-up: 5 minutes on gauntlet

    Bench press: bar x 5, 65 x 5, 3 sets of 90 x 5

    Lat pull-down: 2 sets of 90 x 5, 3 sets of 140 x 5

    Incline sit-ups with 12 pound med ball: 2 sets of 25

    Leg lifts (in captain's chair): 2 sets of 25

    1 set of 100 bicycle crunches

    1 set of 50 good-morning darlings

    Military press: 2 sets of 40 x 8

    Alt. hammer curls: 2 sets of 15 x 8
  9. 12/23/09

    by , December 23rd, 2009 at 08:44 PM (The Labours of SwimStud)
    Simple workout today
    3 x 100
    3 x 50 3 BR-3 FLY
    1x 50 FLY

    Then all free on 1:40/100 pace int.
    4 x 50 cool down

    45minutes weights...chins, pulls, leg press/calves, leg extn, leg cur, adductor/abductor, pullover machine, crunch machine, bench press machine, pec-dec...
    3 sets of each 10-12 rep
  10. P90X Day, Wed., Dec. 23

    by , December 23rd, 2009 at 06:31 PM (The FAF AFAP Digest)
    I picked my Mom up at the airport last night very late. Didn't have the heart to leave her to go to the gym or pool today. So instead I made her exercise with me some at home.

    P90X Core Synergistics, 60 minutes

    Exercises include:

    I didn't do the chataranga planks or the walking push ups and instead did 1:00 of bicycles, good morning darlings and dead bugs during that part of the DVD.

    My Mom did pretty well. Lil lil Fort joined in too. She has no balance, but she loves superman bananas.

    P90X Plus Interval X:
    40 minute DVD; I did 20 minutes

    This is the DVD for Crazyman!

    It's somewhat similar to a tabata workout. You do 1:00 of 15 exercises. You are supposed to do 20 seconds easy, 20 seconds medium, and 20 seconds fast. Since I had just done Core Synergistics, I skipped the medium and just did 40 seconds of slow recovery. The exercises included running in place, burpees, pushups, various kinds of squats, plyo lunges, plyo jacks, side step-kick combos, etc. I look forward to doing the second half another time.

    I'm hoping to get to the pool tomorrow late am for a quickie workout. We'll see ...
  11. Triple today

    by , December 23rd, 2009 at 05:54 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, 12/23/09

    As I will spend the holiday eating and drinking too much and lying around doing nothing, I am doing a triple today. Swim in the morning, spinning at noon and a short run after work.

    Morning swim:
    400 swim free
    4 x 100 kick choice w/10 sec. rest

    swim 12 x 100:
    1-3 free
    4-6 IM, take 5 sec. rest at each 25
    7-9 pull free breathe on 3
    10-12 back, work the walls and the stroke range

    100 easy

    Total: 2100 meters

    40 minute spinning class at the gym

    Evening Workout:
    Lifting 12 oz weights at the Stray Dog.

    Updated December 23rd, 2009 at 08:35 PM by poolraat

  12. Sarasota Y Sharks Masters 5:30 Workout -12/24/09 -SCY

    by , December 23rd, 2009 at 04:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Christmas Eve Workout.


    WARM UP:
    1 X 300 5:15
    6 X 50 1:00
    1 X 200 3:30
    6 X 50 1:00
    1 X 100 1:45
    6 X 50 :50

    2 X 200 kick 5:00

    8 X 50 kick w/fins 1:20
    25 underwater/25 back

    4 X 50 moderate 1:05
    1 X 150 fast 3:00
    Four times through, all choice.

    1 X 800 pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. Sunrise workout Wednesday morning

    This morning was warmer, and I was rewarded for getting to the pool early by a gorgeous sunrise during my warmup first set. I swam backstroke as much as I could to watch it.

    The pool was set up SCY. We had a group of 3 masters swimmers, all visiting this area (from the Bay area, Cincinnati, and New York). We each contributed a set to the workout, and had a fun time together. Here’s what we did:

    400 warmup

    Pyramid set: 100 FR, 200 IM, 300 Pull, 400 Swim Choice, then 400-300-200-100 (same on way down)

    The Math Set (this was my contribution):
    21 x 50 @ 1:00; all free EXCEPT multiples of 3 are BR, multiples of 4 are BK, and multiples of 7 are FL. If a number is a multiple of 2 of the above (like 12), the stroke that falls earlier in the IM trumps the stroke that falls later in the IM. [I sprinted into and out of the wall and worked the turn on all of these. I first came across this set when I played polo; it seems to be designed to distract polo players from the fact that they're actually swimming laps. If we had wanted to make things more complicated this morning with this set, we could have done prime numbers as kick, but we stuck to the basics.]

    4 x 150 pull @ 2:10

    Then since I wasn’t quite ready to get out of the pool, I did

    2 x (100 FR @ 1:30, 50 K @ 1:00, 100 IM @ 1:30, 50 K @ 1:00)

    200 IM kick

    250 WD

    This pool is closed for the next 3 days; I might check out the pool at my gym during that time.

    Hoping to squeeze in weights today between wrapping and decorating and cooking!
  14. Wednesday Dec 23rd 2009

    by , December 23rd, 2009 at 11:47 AM (Ande's Swimming Blog)
    Wednesday Dec 23rd 2009

    Arrived late, wife wanted to talk

    Subscribe to this Blog

    RESULTS from the Nov San Antonio SCM meet are up


    scy (pool was set up long course!)
    Whitney coached
    6:30 - 8:00
    main pool
    swam with Mike, ned, jon, tyler, todd, brandon, Amy & everyone on the team
    dove in around 6:55

    WORE B70 Legs

    warm up

    main set
    4 rounds of
    5 x 100 fast on 2:00
    4 x 50 fast on 1:15 one each stroke
    100 easy

    round 1) missed the 5 x 100 used 4 x 50 to warm up
    round 2) swam free held 58's & 9's
    round 3) flutter kicked, went under 1:15
    round 4) flutter kicked desc 1, 3, 5, skipped 2 & 4, went 1:06

    100 FAST
    went 55

    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
    Swim Workouts
  15. 12/23: Team Practice

    by , December 23rd, 2009 at 10:32 AM (Random Nonsense)
    The Colony scy

    12 Days of Christmas. Most people were off, but Lazy Wife and I had to work, so we combined the first 5 days of warm up into a straight 500, and I kept the rest to a minimum. Lazy wife didn't like my intervals, so we split the lane most of practice.

    Warm up
    - 500 free
    - 5x50 :40 kick w/fins and board
    - 6x50 :40 free
    - 7x50 :40 kick w/fins on back
    - 8x25 :25 free down, back back
    - 9x50 :40 paddles and buoy
    - 10x25 :20 swim w/fins FAST, probably held :12s
    - 11x50 :40 breath control, ignored that
    Warm down
    - 12x25 smooth, did back/free ez
    - 4x25 extra waiting for Lazy Wife

    Total 3250 yards

    Did not sleep well the last two nights. Wanted to skip but skipping practice when I am not sleeping well is a waste. Felt stiff getting in but much looser after practice.

    Updated December 23rd, 2009 at 11:49 AM by qbrain

  16. Pool set up for LCM today

    by , December 23rd, 2009 at 10:24 AM (My Passion)
    Practice at 5 am and pool was suprisingly set up for LCM. Nice change of pace. Stretched and then:

    1X500 free warm up
    4X200 free on 3 minutes
    5X100 free
    cool down
    Christmas breakfast with the team

    Total of 1800 meters in 30 minutes.

    Today I will be attending a memorial service for a 46 year-old divorced dad of two little girls (he was going to have them for Christmas this year) killed in a motorcycle accident Friday evening. A truck pulled out in front of him. He was on a Honda Gold Wing and wearing a helmet. If you ride a motorcycle PLEASE be careful!!!! Other vehicles don't always see you and you have no protection around you if you do get in an accident.
    Those litle girls will always remember that their dad died the week before Christmas - waaaaay too soon.
    Swim Workouts
  17. The strength has returned in time for a break

    by , December 23rd, 2009 at 08:52 AM (Mixing it up this year)
    Had a great descending set today.

    400, 300, 200, 100@:15R Free
    500 Free kick w/fins build each 50
    5x100@:10R Back kick fashion model and partial recovery
    10x100@2:00 w/paddles & bouy odds Free evens Back descend each stroke on Free went 1:38, 1:37, 1:36, 1:31, 1:26 on the Back went 1:50, 1:48, 1:45, 1:41, 1:36 awesome job on these
    500 easy drills w/fins loosen the arms up

    Total 3500 meters
  18. Rap, Rap, Rap, they call me the Rapper!

    by , December 23rd, 2009 at 12:54 AM (Swimming, Life, and Other Stuff!)
    Well wrapper, not rapper!
    Today(for almost 5 hours) I wrapped 58 christmas presents! This has to be some kind of home record. I know it wouldn't compete with professional wrappers at the mall but at home alone it was a pretty good feat!
    I had to do this so I could account everything I'd purchased for various folks. Tomorrow I'll go out and finish it off! (not much left to do though)

    Tonight it was a Nasti Swim! Low attendance although I had 4 people in my lane. Only 2 of the female gender present. I should have stayed home and done more work but the lure of the crystal cool water sucked me in. Here's what we did:
    *400 Free
    200 Backstroke
    200 mixed kick sans fins
    *5 X 200 Free on 3:30 (I think we descended 5 seconds each repitition cause I wasn't getting much rest on the last one)
    *8 X 50 kick on 1:00 (I used fins so I could make the interval. Did 2 flutter on back/2 flutter on forward sides/2 dolfin on back/2 dolfin on front.
    *4 X (100 Free (rest 10 seconds) 50 Free (rest 10 seconds) 100 Free on 5:00 I think.
    *Cool-down ez 200 backstroke
    3,200 scy
  19. Worn out!

    by , December 22nd, 2009 at 11:51 PM (Elise's Fitness Fun)
    One of the college kids asked the coach if he could share a workout with the team that his college coach sent home. I missed out on the first part of warm-up and had to leave a few minutes early, so I'll just put down the part that I did.


    4 x 100 I.M. on 1:30 - do fly and breast as drill
    4 x 100 I.M. on 1:30 - do back and free as drill
    4 x 100 on 1:20 - do 75 free/25 RIMO
    2 x 250 kick on 4:30 (no fins)
    1 x 300 fast kick

    12 x 50 on :40 (Every 3rd 50 was supposed to be 1 breath for the ENTIRE 50. I could only manage 2 breaths per 25).
    4 x 50 drill with 10 seconds rest

    2 rounds of the following:

    100 free on 1:45 with snorkel (I need to get one.)
    200 free on 3:30 - broken at the 75-25-75-25 - 10 seconds rest at each break
    100 free on 1:45
    200 free on 3:30 - break at each 50 for 10 seconds rest

    On each 200, only allowed 3 breaths per length and no breathing into wall.

    100 easy

    4100 SCY

    The kids ended up going 5600. They did a 500 easy and 4 x 100 free on 1:20 as part of the warm-up. On the 100-200 round, they did another round to make it 3 rounds instead of 2 rounds.

    The guy that brought this home swims for my alma mater. Kind of cool to have a kid that I coached as an 8 year old swimming where I did in college.

    I'm not sure I can handle another day of the tough intervals we have been doing. May have to swim on my own tomorrow and do a workout with fast efforts and lots of recovery. Still, I like feeling like I'm getting in shape, so may wait until next week to do my own workout.
  20. Woohoo! Tues., Dec. 22

    by , December 22nd, 2009 at 11:30 PM (The FAF AFAP Digest)
    Core Work:

    I did the P90X plus 20 minute ab DVD today. (Well, I didn't do the hanging parts as I don't have a pull up bar in my house; I substituted other floor work.) I prefer this DVD to ab ripper. The movements use the whole trunk (not just abs) and are more complex than the other DVD. There is also an increased emphasis on balance. I can't seem to find a list of all the exercises anywhere, and can't remember all the names. There were 3 different variations for hanging ab work that I like and will try at the gym. Two of the exercises resemble the squat swing that I'm fond of.

    Then I got out my power wheel and did

    roll outs, 4 x 25
    pike ups, 2 x 15

    Swim/SCY @ Mason:

    Drove out to Mason tonight. Not terribly crowded. We had a "12 days of Xmas Workout."

    Warm up:

    400 swim
    200 kick
    4 x 25 scull
    400 pull (I did 3 x 100 dolphin kick w/board @ :20 RI)
    200 IM drill
    2 x 25 shooters

    Pre set:

    8 x 25 kick @ :30
    odds = IM order
    evens = free

    8 x 25 swim @ :25
    odds = IM order
    evens = free

    Main set: 12 Days of ...

    (I don't remember most of the intervals. It was hard enough to keep count!)

    12 lengths: 300 IM
    11 lengths: 275 free
    10 lengths: 250 kick (board, free)
    9 lengths: 225 stroke (1st & last length fast) + 1 minute rest
    8 lengths: 200 IM
    7 lengths: 175 free
    6 lengths: 150 kick (board, dolphin)
    5 lengths: 125 stroke (1st & last length fast) + 1 minute rest
    4 lengths: 100 IM
    3 lengths: 75 free
    2 lengths: 50 kick (board, dolphin)
    1 length: 25 AFAP (did shooter w/fins, went 9)

    150 EZ

    Total: 3900


    The legs were still tired after yesterday's kick fest, and I started with the calf cramps on the last 4 "days." But this was a nice aerobic workout for me.


    I was very happy and relieved that the meet director found my 50 evil split in the time records. And here it is in the event rankings:

    USMS Times Reported for Women SCM 50 Breast Ages 45-49
    2009 Season (2009-01-01 through 2009-12-31)

    # Name Age Time Club Meet
    1 Livingston, Leslie C 48 37.62 GMUP New England LMSC SCM Championships

    I have to say this gives me a huge chuckle. I've never cracked the Top Ten in evilstroke before. In fact, I'm not sure if I even did 10 lengths of evil kick in the last year ...

    When converted to yards, it's a 33.4 -- .7 faster than I went tapered in yards earlier this year and 1.4 faster than I swam at the Sprint Classic in October. I swam this event at NE Champs in 2007 and went 41.5. No idea what the cause of my evilstroke success is (although I know the pre-pullout dolphin kick helps me) ... I suspect it's the suit. Q thinks it's the squats. Whatever it is, I may just retire on top if/when the suits are banned. lol

    It's also good to know that in my gridge re-match with Stud, I out-touched him by .07 after he crushed me at the Sprint Classic in this event. Of course, he had not yet donned the magic stretched out B70 at this point ... But that was the same scenario when we squared off at the SC.

    I also see that the final LCM TTs were released, and my 200 back and 100 fly from the USA meets that were omitted from the prelim list were included. So all is happy in Fortland this December.

    Updated December 23rd, 2009 at 05:55 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts