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  1. Enjoying the outdoors

    by , March 21st, 2009 at 04:35 PM (Elise's Fitness Fun)
    Hit the track for 3.5 miles of running. Did the following:

    1 mile warm-up
    1.5 mile run - alternate 400 meters hard and 200 meters easy, getting faster with each 400 meters
    1 mile cool-down

    Was encouraged I was able to pick up speed on each 400. Went 1:56, 1:46, 1:42, 1:35.

    Getting ready to go hear my husband's band perform outside on a city square.
  2. Friday/Saturday - Combo practices

    by , March 21st, 2009 at 03:33 PM (Mixing it up this year)
    Friday night my son decided to go to a dance at the Y so I had a little less than an hour while the pool was still open so I swam a little.

    6x200 mostly kicking free
    trying to build my kick stronger

    Total of 1200 yards

    The girls met me at the pool this morning and we worked on our strokes

    500 Free
    30x25 drill 10 fly, 10 back, 10 breast
    work on starts and dolphin kick out
    350 Fly with fins
    200 free Ez

    Total 2800 yards
  3. Been Dark Days Before

    by , March 21st, 2009 at 01:17 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I am set to begin more regular vlogging as soon as I recover from my recent life.

    In the meantime, in these here dire times of ours, I think it's best to remember we have had dire times before and rose to the occasion.

    Not me, personally.

    But my brother John did. He rose time and again to the occasion. And rose some more.

    For some strange peculiarites of the puberty process, John matured a lot earlier than me. My parents feared I'd get hurt during our childish games of what our father called "Grab Ass." I guess if we played this kind of thing today, what with me being so little and cherubic still, and John practically a grown man with arms hairier than most ape species, well the neighbors would have probably put out an amber alert.

    I always thought my parents sent John away somewhere, maybe to work as a stevedore or hog butcher to the world or skullcracker in a cathouse. I missed my big twin something feirce, the way the Brain, I am sure, would have missed Pinky if the two them got separated.

    I didn't hold it again my parents--hell, if Fightin' John had hung around waiting for my own growth spurt to make me safe from beatings in his company, I probably would still be dead.

    When I found out the truth, of course, I was flabbergasted. My parents didn't send him off. He went down to the enlistment office, faked his age, and got sent to fight the war.

    Here's a film he just finished where he opens up about this for the first time in his life.

    And the irony of it, his heroism and all: I know I could kick his ass from Here to Eternity. But I also know I never will.

    God bless Fightin' John Thornton, my identical twin. If I can someday show just one wee bit of his courage in the pool, y'all better watch the **** out!

    Enjoy yourselves. The show starts now!

    [ame=""]YouTube - Fightin' John's War Diaries[/ame]
  4. Importance of Cardio Outside the Pool for Female Sprinters

    by , March 20th, 2009 at 09:00 PM (Elise's Fitness Fun)
    4 mile run on course with rolling hills and some flat straight-aways. Total time: 35:39 (8:55/mi. pace)

    Warm-up: 20 x 25 on :30 (Jumped in on tail-end of somebody's workout and used as a warm-up.) Did a variety of drills and easy swimming.

    3 x 200 freestyle (descending) on 3:00

    4 x 150 freestyle on 2:10 (hold pace)

    6 x 100 freestyle with fins and paddles on 1:20

    4 x 50 back - 25 rt. arm/25 lt.arm - 20 seconds rest

    4 x 50 kick - alt. 8 kicks on back, 8 kicks on right side, 8 kicks on back, 8 kicks on left side - 20 seconds rest

    6 x 50 back on 1:00 - work on quicksilver stroke-technique tip (high and dry shoulder - shoulder brushing cheek)

    4 x 75 back dolphin with fins on 1:00

    100 easy

    Total yards: 3400

    As I was swimming this afternoon, I pondered a point raised by a study that Jim Thornton posted on the weight reduction thread a week ago. The study is discussed more below. An implication of the study was that body composition changes had a significant impact on a female's ability to sprint.

    In my experience, cycling and/or running seem to be pretty effective at lowering body fat measurements, particularly in the thigh. I know there is no such thing as spot reducing, but from my own experience, I can't help but wonder if there are hormonal/chemical changes in women that occur when they start to run or cycle that lead to a reduction of body fat in the lower body.

    As a masters swimmer, I had my best sprinting performance at Auburn in 2003 when I swam a 28.57(SCY) in 50 fly and a 1:07.80 in the 100 I.M.(no tech suit on either swim). With the exception of the week before the meet, I was running 20 to 25 miles per week. My weight was pretty much the same as it had been in the prior years (within 3 pounds) and the two years immediately following. My average yardage and weight-lifting routine was pretty much the same. The only difference was that in all other years, I was not doing any cardio outside the pool or I was doing very little, i.e. running 8 miles or less during the week.

    I'm convinced I was carrying less body fat in 2003 due to the running and that it made a difference in my sprint ability that year. I would be curious to know if other female sprinters find cardio outside the pool helpful in keeping their body composition at an ideal level for sprinting.

    Anyway, here is the study that Jim posted:

    4. Sprint performance may be affected more in females than in males.
    Siders, W.A., H.C. Lukaski and W.W. Bolonchuk. (1993). Relationships among swimming performance, body composition and somatotype in competitive collegiate swimmers. Journal of Sports Medicine and Physical Fitness 33:166-171.
    The purpose of this study was to examine the relationship between body composition and sprint swimming performance. Seventy-four collegiate-level male and female sprinters were weighed underwater and tested on a single 100-y time trial of the swimmer’s main competitive stroke.

    • Sprint performance was significantly related to height, weight in water, fat-free weight and body fatness in females.
    • The taller, heavier in water, the more fat-free tissue and the less body fat (within 25+5.3%), the faster they swam.
    • These trends were also present for the males (¿=14.1+2.9%), but the relationships were not significant.

    • Percent body fat can impact performance, but it doesn’t have to be extremely low for a swimmer to perform well.
    • The effects of body composition changes on sprint performance may be more pronounced in females than in males.

    Updated March 20th, 2009 at 10:36 PM by elise526

    Swim Workouts
  5. So swam with the senior agegroup kids...

    by , March 20th, 2009 at 06:27 PM (The Labours of SwimStud) dawned on me halfway to getting my ass handed to me that they are the ones going to zones and to was a taper workout--thankfully, or I may not have been here to post this.

    600 swim w/u I don't know what the time was but I'm sure it was a PB!!!

    400 IM K/S/D/S by 25 I did FR on the FL swims.

    6 x 100 1:45 I am fairly sure I came in on 1:25 on all which is good for me.

    4 x 50 HIHOs 1:30
    200 EZ

    Perhaps the hardest 2000 I've ever done in 45-50 minutes...

    Updated March 20th, 2009 at 07:25 PM by SwimStud

  6. Friday, March 20

    by , March 20th, 2009 at 06:09 PM (The FAF AFAP Digest)
    Just a quick swim today:

    700 warm up

    8 x 25, alternate backstroke shooter with nose clip and easy

    50 easy

    Backstroke start, lost nose clip, couldn't find it on bottom of pool, not going to use it tomorrow

    10 x 25, alternate easy speed fly and easy

    50 easy

    4 x 25, alternate build free and easy

    4 x 25, alternate AFAP free and easy

    100 easy

    Total: 1600

    Felt crappy in the water today. Could be the effect of the unintended five day mini taper instead of the planned three day mini taper. Or maybe it's just the stressful week with kids with the flu and a hugely jam packed weekend, including JOs.

    Will just swim the 100 fly and 100 back tomorrow. 100 back starts at 4:55 and I have to be at finals at 6:15. On a happy note, Mini-Fort who has struggled as a 13-14, made her sectional/quad A cut in the evilstroke this am. So there is happiness instead of teenage angst.

    Hoping for a decent nights sleep.
  7. Still in love...

    It has been 6 weeks since I have started journaling my swimming experience with the master swimmers.
    This is a reflection back on what I have learned, acheived and need to work on.
    Reading back I see I wanted to break my "make a mile and get out of the pool" mentality. I don't know how it happened but that is just not a part of my vocabulary anymore! I use different terms and jargons. Not very well albeit, but the swim dictionary is now my oyster.
    I get up at 5:30 in the morning because I want to get out of bed, go to the water and feel alive.
    I swim along with other beings all just as crazy about plowing the pool as I am.
    There is a coach who looks me in the eye and explains things to me as dumb as I feel some times.
    I swim somewhere between 25-3000 yds a workout. I am not quite sure how to put the workouts in writing but I can say today I know what is going on when it the water.
    When I was a shy little teen I was terrified of meets. I am swelling with tears right now because I don't want to run and hide anymore. I want to show up on the block.
    I am learning to tell myself I can instead of I can't. Something about this master swimming has made me believe in myself.
    I ve learned saying positive things to myself works.
    My shoulders are killing me but I want to stay tough.
    I went to 3 workouts this week. Nothing could stop me. I even do core and weight machines.
    I could go on and on, but I will leave that up to my next six week review and see how I am doing.
  8. 3-20-2009 Fast Fly/Breast

    by , March 20th, 2009 at 03:23 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Elisa.

    450 - Alternate 100 free/50 one arm fly
    150 kick on side - alternate dolphin/flutter
    3x25 breast stroke with dolphin kick
    3x25 two fly/two breast drill - two strokes of each trying to keep the same rhythm.
    4x25 fly descend on :40
    4x25 breast descend on :40
    4x25 free descend on :35 - 1050

    Main Set:
    75 free all out on 1:20 - went 1:02
    2x25 fly all out on :45 - went :25 and :28
    50 free all out on 1:00 - went :45
    2x25 fly all out on :45 - did one arm fly and went ~:30
    175 free recovery on 4:00

    75 free all out on 1:20 - went 1:08
    2x25 breast all out on :45 - I think I did :24 for the first and about :30 for the second
    50 free all out on 1:00 - I could barely see by this point, so I have no idea of how slowly I went.
    2x25 breast all out on :45 - went about :28s
    175 free recovery on 4:00

    6x50 sprint half way and cruise in to the wall - I alternated fly/breast

    100 - alternate 1 arm fly and free

    2250 meters

    I was told that I have a good dolphin kick, but my fly still doesn't feel right. Coach says I need to relax!:-( I don't know how to relax any more! Oh well, I'll keep working on it.
    Swim Workouts
  9. Thursday March 19, 2009

    Swam on my own before coaching ...

    Lots of fly drills focusing on body position, rhythm and feel. I did some full stroke swimming - several 25s trying to hold an ideal 100 pace, a 50 and a 75 once again just trying to get into a good pace for a 100. I have been told I have a good stroke and tempo for a 50 but not for a 100.

    Feelin' pretty good going into my meet on Saturday. I'm swimming the 50/100 free, 100 IM and 50 fly.
  10. Day 3

    5x100 FR@2:00
    4x50 Kick BR/FR@1:15
    4x25 FR@:30
    4x50 BK@1:15
    4x50 FR@:50
    4x25 FR@:30
    4x25 BK@:45
    4x25 BR@:45

    1500 SCY
  11. Friday and the 1st day of spring :-)

    by , March 20th, 2009 at 01:14 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    300 swim
    (did half free half back)
    300 kick
    (did 100 flutter w/board, 200 on back alt. dolphin/flutter by 25)
    300 pull (used p&b)
    swim 6 x 50 free build on :55
    (did these around :37)

    Main Set
    pull 4 x 200 free on 3:20 descend 1-4
    (used buoy only, went 2:50 - 2:41 - 2:39 - 2:34)

    swim 8 x 100 on 1:45: odds free, evens IM; stretch out the free, make the interval on the IM
    (did free around 1:30, IM at 1:33 - 1:35 - 1:33 - 1:30)

    swim 12 x 25 on :40, #3, 5, and 7 FAST off the blocks, #8-12 easy
    (went back, fly, free on fast ones)

    Total: 3100 yards

    Weight training later today, core (as always) and upper body
  12. still sick

    by , March 20th, 2009 at 11:01 AM (Ande's Swimming Blog)
    Fri Mar 20th, 2009

    still sick, still coughing, my situation changes in waves

    having fun following
    2009 Div 1 Women's NCAA ChampionshipsNCAA SCORE BOARD

    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    7 days away

    May 8 - 10
    49 days away

    6:30 - 8:00
    Whitney Coached
    scy TSC main pool
    swam with larry, amy, beside tyler, brad & brandon

    choice till 6:50

    50 drop down set
    starting at 1:00
    I kicked the first 10 then did every other

    100 easy

    assigned 10 x 50 on 1:00
    did 5 x 50 on 2:00
    held 25's & 26's

    100 easy

    assigned 5 x (50 fast from a dive, 100 easy)
    did 3 x (50 fast from a dive)
    went 22.9, 22.6, 22.4
    did at least 200 swim down after each
    Swim Workouts
  13. Friday 3/20 - Another Fast Day but LCM

    by , March 20th, 2009 at 08:32 AM (Mixing it up this year)
    I actually needed today after my night at the Y coaching. Some times people just don't think before they make decisions that effect others. I'll leave it at that. This was a get the fustration out workout!

    Anyway back to the game at hand, practice.

    10x100 @ 2:00 Free really strong here held 1:40's on warmup?
    500 Free kick with fins
    6x100 @ :10 Rest #1-2 Breast kick with fins
    #3-4 Breast swim with fins
    #5-6 Breast pull with bouy
    5x200 @ 3:30 Free with paddles and bouy went 3:10, 3:08, 3:05, 3:03, 3:01
    400 kick with fins alternate free/fly by 100
    100 free EZ

    Total 3600 yards

    Updated March 20th, 2009 at 09:33 AM by Donna

  14. Pearls of Wisdom

    by , March 19th, 2009 at 11:59 PM (Chicken's Nuggets)
    I've been a pretty hard-core, serious swimmer for 6 years now, and I think it's my duty to pass on some of the valuable lessons I've learned the hard way.

    Top 10 things never to eat/drink less than 1-2 hours prior to swimming:

    1. A pulled pork sandwich;
    2. Garlic bread;
    3. 4 pieces of pizza (pepperoni);
    4. Sardines;
    5. more than 2 slices of birthday cake;
    6. A really hot curry;
    7. Baked beans;
    8. a burrito;
    9. 2+ cups of espresso (after the 3rd toilet break in a 1hr workout, don't bother getting back in);
    10. beer.

    Top 10 things not to do less than an hour or two prior to swimming:

    1. dye your hair red;
    2. take an antihistamine;
    3. apply self-tanning lotion;
    4. get nice and warm in the hottub;
    5. put on eye makeup;
    6. start watching a long movie;
    7. put a roast in the oven;
    8. go for a long run;
    9. go to the dentist;
    10. donate blood.

    I hope this has been helpful.
  15. Run + Swim

    by , March 19th, 2009 at 08:14 PM (Elise's Fitness Fun)
    Ran 3.5 miles with son as follows:

    1 mile jog, 1/2 mile hard, 1 mile jog, 1/2 mile hard, 1/2 mile jog.

    First 1/2 hard was 7:30 pace and second hard 1/2 mile was 6:48 pace.

    Hit the pool for some drill work:

    Warm-up: 300 (100 swim, 100 kick, 100 pull)

    4 x 25 doggy drill (underwater freestyle pull with recovery under the water) on :30

    4 x 25 - 12 kicks on rt. side/3 strokes/12 kicks on lt. side on :30

    400 perfect stroke swim (free)

    4 x 25 - doggy drill on :30

    2 x 50 - 25 rt. arm/25 lt arm free on 30 seconds rest

    200 perfect stroke swim (free)

    4 x 50 - 25 rt. arm/25 lt. arm free on 30 seconds rest

    100 perfect stroke (free)

    2 x 100 dolphin kick on back (no fins) - on 2:00

    4 x 25 dolphin kick on side - on :30

    4 x 25 alternate rt. arm only/lt. arm only fly on :30

    Total yards: 2000

    Updated March 19th, 2009 at 08:38 PM by elise526

    Swim Workouts
  16. Not so easy today

    by , March 19th, 2009 at 04:31 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    300 swim free
    200 pull free
    100 kick w/board
    100 IM swim
    200 IM drill
    300 pull, alt. 75 free/75 back

    Main Set
    2x around:
    3 x 50 kick w/10 sec. rest
    (1st round w/ board, around :53; 2nd time on back w/o board, around :55)
    2 x 200 pull on 3:20 #2 faster than #1
    (both rounds went 2:44 - 2:35)
    6 x 50 free on 55 desc. 1-3, 4-6
    about :37 ->:34 on these each time through

    200 easy swim down

    Total: 3100 yards

    Have my yoga class tonight.
  17. Thursday, March 19

    by , March 19th, 2009 at 03:55 PM (The FAF AFAP Digest)

    Warm up:

    750 variety warm up


    6 x 50 easy speed backstroke w/nose clip @ 1:15

    50 EZ

    4 backstroke starts
    first 2, lost nose clip (fortunately it's day glow orange, so I could spot it on the bottom of the pool)
    second 2, tightened nose clip and it stayed on,
    can't decide whether to try it this weekend. Leaning toward doing so.

    6 x (25 easy speed fly + 25 easy)

    50 EZ

    3 x (4 x 25)
    #1 AFAP free
    #2 easy
    #3 backstroke shooter
    #4 easy

    50 EZ

    50 backstroke w/fins AFAP (25.5ish)

    200 C/D

    Total: 2050

    B70 Quote of the Day:

    Paul Smith: "[T]he new suit technologies allow swimmers to swim extremally fast unrested...and to not always have a dramatic drop in times when they are rested."

    This belief is at odds with Jimby's analysis. :P


    Happily, I will avoid turbulence in my 100 back this weekend. Got bumped out of the last heat of the 100 back. Will probably wear my nose clip for the first time in this race. I am slightly worried about thinking more about my nose clip than the race ... Fortunately, since Chris is in my lane in the next heat, he probably won't be snapping photos.

    Allen and Bill posted this USMS seeding guideline on the forum:

    102.10.1 Seeding Principles for Masters Competition

    A All short course meters events, long course meters events and national
    championships shall be conducted on a timed-final basis. Other short
    course yards events may be conducted on a timed-final basis or other
    basis (e.g., trials/finals). In a trials/finals format, competitors shall be
    limited to three individual events per day.

    B Age groups, genders and events of the same distance 200 yards or longer
    may be combined so that no swimmer has to swim alone and lanes may
    be filled.

    C It is recommended that when swimmers are seeded by time and not by
    age groups, the fastest two swimmers in each age group should not be
    seeded into outside lanes. It is recommended that they be moved inward
    one lane or given the center lanes in the next slowest heat, whichever
    is the more appropriate placement.

    D Seeding at meets other than national championship meets may be either
    fast-to-slow or slow-to-fast. Seeding may differ for sprint and distance
    events (events 400 yards or longer) within a meet. Women’s and men’s
    heats may be alternated in the distance events. The meet information
    shall state the seeding for all events.

    E Heat and lane assignments for events of 200 meters or less shall be
    available to all competitors at least five minutes prior to the start of the

    I think this would be helpful for women in mixed gender meets. While some women don't seem to mind the turbulence, I know that myself and others would sometimes prefer not to swim in a heat with all men, especially if we're in a wall lane. In an excellent facility, it might not make much difference. (I swam the 50 fly at Auburn with all boys in lane 8. I noticed very little turbulence.) But, otherwise, it's not ideal. It's just not that fun for someone my size to swim next to someone the size of Hulk or Paul Smith or Ande. You'll get wave action, whether the guy is fast or slow.

    I sent this along to our PV registrar guru, who is extremely diligent, dedicated and helpful.


    Counting SDKs in Races:

    Ande asked me how many SDKs I was going to take in my 100 fly and 100 back this weekend. I had to confess I usually don't count SDKs or strokes when I'm racing. And now I am exposed as a rank amateur ... I think I take quite a few in the 100 fly -- perhaps 9-7-7-7 or more. I may try to count this weekend. As to backstroke, I know I take 10-12 on the start. I haven't SDK'd much on turns lately. Hopefully, I will do more with the nose clip. I no longer dread doing SDK shooters in practice with the nose clip.

    Random Thoughts:

    1. Is eating after practice as important when you're only doing 2000? Surely you can eat less?

    2. Does any master ever go into a meet feeling 100% -- no lingering illnesses or injuries, no little aches and pains, well rested, etc.?

    (Personally, I am feeling very fortunate to be showing no symptoms of full blown flu. Knock on wood.)

    Updated March 19th, 2009 at 06:35 PM by The Fortress

    Swim Workouts
  18. After another week of Meetings the Fat man got to swim

    by , March 19th, 2009 at 11:47 AM (Fat Man back in the Pool)
    3/17/09 New Territory 25 SCY Dana Coached

    300 Swim
    400 IM (25 kick,50 drill, 25 stroke)
    4 x 4 x 50 St, St\Fr, Fr\St, Fr on :50
    100 IM FAP on 2:30 each set changed strokes, IM's to get faster each time
    16 x 25 odd IM Order, Even Free
    200 easy

    2500. I felt good during this one, must be the enforced meeting taper. I will get to swim again tonight but leave Friday for a scout training session.
  19. sick

    by , March 19th, 2009 at 10:30 AM (Ande's Swimming Blog)
    Thu Mar 19th, 2009

    Did not swim on Wed
    stayed home sick, slept most of the day
    doing a little better today still coughing


    2009 Div 1 Women's NCAA Championships begin today

    [ame=""]FINA Releases Information on FINA Bureau Meeting, Approves Speedsuit Restriction Proposal[/ame]

    [ame=""]Blue Seventy's CEO Steve Nicholls comments on FINA Dubai charter[/ame]

    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    8 days away

    May 8 - 10
    50 days away

    WEIGHTS (San marcos world gym 6:30 - 7:00)
    BANDS 3 blue cords 3 sets of 10 reps
    lat press 10 x 40 8 x 45, 8 x 50
    bench 10 x 135 5 x 190
    lat pull 8 x 165 5 x 205

    6:30 - 8:00
    Whitney Coached
    scy TSC main pool
    swam with Mike, tyler, ned & doug beside larry
    dove in around 6:50


    assigned 500
    did 5 x 50


    assigned 500
    did 5 x 50

    100 went 57

    assigned 500
    did 5 x 50

    Updated March 19th, 2009 at 01:04 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  20. Wednesday March 18, 2009

    Yeah! I made it to the gym last night and did a solid weight and core routine. Lots of free weights, bosu/balancing/core work, ball work and stretch cords. Definitely feeling it today. Tonight I swim on my own before I coach ... I plan on doing some easy swimming and some drills. I'd also like to get some sprint 25s in maybe a 50 or two and maybe a couple of 12.5s.