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  1. SoSC Post Mortem

    So in the wake of the project that has been waking me up at 5 in the morning and working until 6 PM most nights, I'm finally free of some responsibility until things start breaking... Which means I may have about 10-15 minutes to type this out.

    So my day at the meet was definitely a crazy one. I walked in the door at 7:30 and was told I was announcing the meet! (Who would've guessed I'm good at talking?). I was also asked to sing the Nation Anthem ( Something else I think I'm good at ).

    After singing the National Anthem and announcing the first event, I immediately jump up on the blocks. Time for the 400 Free!

    But I digress from the whole point of this post - Lessons Learned, times reviewed, etc...

    400m Free
    So before this race - my friend Chad was kind enough to count for me. Here's the talk we had
    Chad: So when I go like this (waves the counter side to side) it means swim faster.
    Me: Okay, and if I don't?
    Chad: It means I'm going to throw the counter at you the next time down.
    So coming off the blocks, I was ready for this race, first race of the day and I was warm enough to rock it. Within seconds of my dive in - I recognize VERY quickly: I have forgotten to tie my suit. A quick peak at my splits show that I was coasting relatively easily (I should've been doing minimum 0:45 per 50) as per my fear of losing my VERY classy suit. During my final 100, Chad waved the counter, and you'd better believe I started moving a lot harder!
    Goal Time: ~7:00.00
    Final Time: 6:30.27
    Beat my goal time! This made me very happy, but in retrospect, I could've probably swam a 6:00 had I had my suit tied and I wasn't so nervous.

    50m Free
    The 50 free went well, my SDK off the walls wasn't awful and I just got up on the water and started swimming (Thanks knelson).
    Seed Time: 36.60
    Goal Time: < 36.00
    Final Time: 36.14
    I was happy to have swam it faster than my seed, but I would have been happier to break 36.

    200m Medley Relay
    Now - of all strokes - I swam the 50 breast during our 200m Medley Relay. If any of you have been following this - you know that breast stroke is easily my worst stroke. And the others are pretty bad as well. In any case - I was voted "most likely to be best breast stroker on our relay"
    Split Seed Time: 58.57 (my 50 Breast seed)
    Goal Time: Survival
    Split Time: N/A
    My goggles flooded, but only half way. So The entire race I was forced to keep my head down to see... It actually worked really well for me.

    50m Breast
    I swam this 50 about 10 minutes after the Relay above.
    Seed Time: 58.57
    Goal Time: 59.57
    Final Time: 53.59
    I can't complain! That was pretty good all things considered! I wish I knew which was faster - my relay or my individual event. I'm actually betting it was the individual. I actually got in two full pullouts on this one.

    100m IM
    I was finally starting to feel the fatigue by this point. It had been a long day with absolutely no swim downs... mainly because the minute I was done swimming - I had to go and start announcing back at the table again. So I just did my best to keep my body warm and mental energy up.
    Goal Time: < 2:00.00
    Final Time: 1:47.77 DQ
    I flip turned on my back to breast stroke transition. Won't do that again!

    200m Free Relay
    I lead off the relay. It was a FANTASTIC time. My only kludge was as I was coming back down from the first flip turn, I forgot that the 2nd person diving in would dive in from the side, not the blocks, so I had to veer from one side of the lane to another.
    Split Seed Time: 36.14 (my 50 free seed)
    Goal Time: <36
    Split Time: 37.99
    I was super disappointed in that time. Especially since I looked the board and thought I saw 34.**. Oh well - there's always next time.

    50m Backstroke
    I swam this 50 about 10 minutes after the Relay above.
    Seed Time: 52.61
    Goal Time: Survival - Not to become a flooded kayak
    Final Time: 53.81
    Well, that was event #7 for the day. I was completely cashed. When I came up after the flip on the 25, I came up tangled in the lane line and was completely disoriented. So so a survival race it was. I would've liked to have beaten my seed time, but that wasn't going to happen that day.

    All in all
    All in all - a great race day. I was happy with my results and I knew I would get another shot in a week at the GRIN Fall Classic (Post Mortem coming very soon!).
    For those of you who missed the meet:

    Updated November 2nd, 2010 at 07:43 AM by bzaks1424

    Masters Swim Meets / Events
  2. Just taking longer to warm up these days

    by , November 1st, 2010 at 07:21 AM (Mixing it up this year)
    Some of my fellow swimmers find it funny that I can barely move, walkup the stairs or bend over in the morning yet after a workout I am a different person.

    10x100@1:40 Free
    500 Free kick w/fins every 3rd lap fast
    5x100@1:30 Free kick w/fins
    4x[100@1:30 Free w/paddles & bouy
    ....[200@3:00 Free w/paddles & bouy
    once again I decended these but it was unintentional, went 1:22, 2:50, 1:20, 2:47, 1:18, 2:37, 1:15, 2:33
    300 choice w/fins EASY

    Total 3500 yards
  3. On the Road (November-December 2010)

    by , November 1st, 2010 at 12:00 AM (SWIMMER Editorials)
    This fall, I had the extreme good fortune to travel and meet USMS members and coaches in the San Francisco Bay Area and surrounding communities. Each club has a unique flavor and each coach a different style. All were amazing. In speaking with the coaches and swimmers, I learned more about what makes our sport so special. During November, look for video interviews with swimmers and coaches from these clubs on our YouTube channel, at

    First stop was the Marin Pirates Masters, with Head Coach Cokie Lepinski and Assistant Coach Susie Powell. They brought a basket of Finis Tempo Trainers to the pool and we did the entire workout with them. The kick sets left my legs feeling quite rubbery, but the enthusiasm level was palpable and infectious—we had a great time.

    The next day was with the Los Altos Mountain View Masters. Coach Jose Bonpua had both age group and Masters in the pool. While I swam in a designated Masters lane, he kept a sharp eye on me. When I thought he wasn’t looking and backed off a little, he encouraged me to drop to an interval I often avoid at my home pool. His attention made me feel like one of the kids, which, at 46, is a lot of fun.

    Courtside Club, a tennis and sports resort in Los Gatos, has its own registered USMS club. Their coach, Dave Meck, normally coaches age groupers in Santa Clara, but zips over to Courtside to coach Masters as well. Most of the swimmers there don’t compete in meets, but their solid commitment to fitness, fun and their coach was evident.

    The Strawberry Canyon Aquatic Masters practice at Cal Berkeley, whose aquatics director, Danksi Perez, also swims on the team. She spoke of a sense of community in the swimming world and how much having a team and structured practices means to her. SCAM had lanes to accommodate every level of swimmer, with printed workouts for each lane and Assistant Coach Jeremy Cohen manning the deck.

    Next stop was inland, due east. At Davis Aquatic Masters, I arrived just in time to find out that it was sprint backstroke week there—anathema to a distance breaststroker—but I persevered and learned more about the stroke I love to hate. Head Coach Stu Kahn welcomed his group with a video of Aaron Peirsol looped on a poolside TV cart, and instructions on what to pay attention to in the video and in the water during the main set.

    Lastly, another Marin County team, North Bay Aquatics, welcomed me to their Saturday morning workout at a local high school. Assistant Coach Michael Sugrue kept me honest as my stroke fell apart on a descending set that I started too quickly.

    Special thanks to all the coaches and swimmers I met for embodying the spirit of USMS and providing great Masters swimming experiences in their communities.

    Updated July 1st, 2014 at 10:54 AM by Editor

    Tags: clubs, coaches, travel
    Staff Blogs
  4. I, Restaurateur: A photo essay

    by , October 31st, 2010 at 08:59 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)

    I, restaurateur, also remain a magazine writer whose current assignment is on the vagaries of moral psychology and the vociferous arguments that such so often provokes. The combination of physical and mental labor, and many more hours of both, has required me to make some sacrifices in my discretionary time. Gone now are daytime naps, hours spent crafting assorted bon mots on Facebook and the USMS forums, offering succor to women who I perceive to be in need, and using the bathroom.

    Good and evil: my beloved twin brother, John, whose art skills have immensely upped the entertainment value of my vlog (movies, PhotoShop images, and the like), arrived with his movie camera to document the "soft opening" of our new restaurant in Ambridge, the Old Economy Cafe. Here is a link to the movie John made about that day:

    [nomedia=""]YouTube - Old Economy Cafe[/nomedia]

    While preparing the Cafe's delectable Russian Chicken Potato Salad, my wife Debbie sliced into a potato and to her astonishment found that it had an uncanny resemblance to me. She did not cook that spud. Instead, she gave it to me. I immediately dubbed it my Potato Avatar Spirit God, and the two of us became inseparable.

    An early customer, whose office is a short distance down the street from the Cafe, is state Representative, Robert Matzie, from the 16th Legislative District. He agreed to pose for this picture whereby I appear to be "buying him off" with some sort of restaurant graft; by agreeing to thusly pose, he earned my vote in perpetuity.

    Please feel free to send money to him in care of his web site:
    Rob Matzie - 16 Legislative District

    (Note: I am not sure what party he is, but the fact that his web site doesn't immediately make this obvious make me think he is a fellow Democrat. I could, however, be wrong.)

    A wonderful charcoal drawing of my twin brother, our father, and me done by John's roommate from their art school days at the Pennsylvania Academy of Fine Art. Our father passed away several years after Edgar Jerrins did this great work. A couple items to observe: 1) this is our ancestral home, where my father lived from 1953 till his death. 2) My family and I now live in this same house, though financial vicissitudes being what they are, I am not sure we can hang onto it forever. 3) Our father has begun the descent downstairs. I am next in line. It is hard to look at the curved closet wall in which I am framed and not imagine that it will be Jimbo next in the Thornton men casket. I say this metaphorically, of course, because we Thornton men do not allow ourselves to molder in a box in the cold ground! We prefer cremation and sprinkling. Much, much, much more affordable!

    Bill White, breaststroker-and-masters-coach extraordinaire, has been impressed into duty at the enterprise. Here the two of us show just how manly aprons can look on the chiseled male swimmer physique. (In one of our cases, indeed, the apron and concealing undergarments are necessary to provide a manly appearance given how much these are able to hide the fatted moobs.)

    I, restaurateur, learn that sometimes you have to do more than coax and cajole money out of your customers. Sometimes you have to grab it and tug with all you got. Here, I attempt to get payment from muscular roofer, Marty Kuzmkowski, brother of less muscular swimmer, John Kusmkowski. Bill looks on, ready (I hope) to continue the wrestling process should I fatigue and need to "tag" my fellow wrestler.

    I won't lie to you: physical labor, especially in an unrefrigerated atmosphere, does age a guy and his Potato Avatar Spirit God. A few days later, when my doppelganger PASG began to smell a little funny, he preceded me in death and was buried in a Hefty 30 Gallon trash can bag with some of his fellow root vegetables.

    Fortunately, with sumptuous victuals like the above, I do not feel it is too imminent that I shall be joining my Potato likeness.

    If you are ever in the Pittsburgh area strike zone, keep us in mind! Ditto for our Old Economy Inn, a bed and breakfast about 5 blocks or so from the restaurant. If my fellow swimmers let me know in time, I will try to arrange for a free guess pass at our Y, too, so you can not only eat our food, sleep in our bed, but swim in the Amish Mud Hole that has made Bill such a powerful force to be reckoned with in his age group, and me such a, well, not powerful, exactly, and not a force, but something! That mud hole has definitely made me something!

    Updated October 31st, 2010 at 09:22 PM by jim thornton

  5. Halloween at the beach

    This weekend I had two beautiful swims out at Brighton Beach with CIBBOWS.

    On Saturday I went out to do a qualifier swim for a possible MIMS 2-person relay for next year. I was a little nervous about this, since I’m not sure I had ever in my life done any sort of exercise for 2.5 hours straight. (Probably not even walking.) But the swim in fact went fine, and was even fun. I had lots of waves to play in, and kind people frequently brought me hot chocolate and cookies, so the time went by quickly, and I found that I really enjoyed swimming out in the sunshine for that long.

    Today I went out again for a short dip. I only swam about 1000 yards, then floated on my back for awhile and stared up at the sky. It is such a trippy feeling to be immersed in cold water and yet feel warm inside. It was a beautiful if windy day, and there was a surprisingly large group out for a Halloween swim. We threw the football around afterwards to warm up.

    My only disappointment this weekend was that the Halloween mask I brought today wouldn’t stay on in the wind. I had planned to swim as Jimmy Carter's aquatic attack rabbit[ame=""] (Jimmy Carter’s aquatic attack rabbit[/ame]), but the weather just didn’t cooperate.

    Just one more week until the CIBBOWS Veteran’s Day race.

    Happy Halloween everyone! Watch out for bunny rabbits!
  6. Saturday, 10/30/10

    by , October 31st, 2010 at 11:51 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I was a bit tired and sore this morning. And the water was even colder (74) than yesterday. Took a long time to warm up.

    Warm up
    With Fins
    200 Swim, 200 IM Kick, 200 Back Kick
    No Fins
    3 x 100 Free/1:40 Build
    (Went 1:20 on these)
    3 x 150/3:00: 50 Drill/50 Strong Build Swim/ 50 Very Strong Kick
    (Did 1 each: free, back, fly)

    12 x 25/:40: odds Fly, evens back - Very Strong
    (Was going around 19-20 on both)
    1 x 200/3:30 smooth

    12 x 25/:40: odds Back, evens Free - Even Stronger
    (Under 20 on back around 17 on free)
    1 x 200/3:30 smooth

    12 x 25/:40: all Free - Faster
    (Around 15-16)
    1 x 200/3:30 smooth

    (There was more in the planned workout but I was cold and almost out of time so stopped here)

    Total: 3150 yards
  7. Saturday, Oct. 31

    by , October 31st, 2010 at 11:30 AM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    90 minute sweatathon. Spinal strengthening series = very good for swimming. I always feel great afterward.

    I strained a muscle on the right side of my right quad during the class and it's sore this am. Given that and the fact that I've worked out 7 days straight, I decided to take today off. Plenty of pumpkin carving to do anyway!

    Updated October 31st, 2010 at 02:33 PM by The Fortress

  8. Lots of kids today

    by , October 30th, 2010 at 06:51 PM (Mixing it up this year)
    Our small Saturday group grew from 3-4 to 8. I did get my 8-9 workout in.

    5x200@3:30 Free
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:00 Fly w/fins as 25 skull drill/25 swim fast
    held about :45 for these
    300 Breast kick w/brfins
    200 Free swim

    Total 2000 yards
  9. Saturday Oct 30th 2010

    by , October 30th, 2010 at 04:28 PM (Ande's Swimming Blog)
    Saturday Oct 30th 2010

    air was 45 degrees
    water felt around 82 3 or 4

    Subscribe to Ande's Swimming Blog

    whitney Coached
    Dick Nichols
    7-8:30 am dove in 7:15ish
    with tyler amy & kevin
    beside paul, james bonney, james, brad bailey
    WORE yingfa Jammer

    missed warm up


    5 x 100 strong on 2:00 (harsh warm up)
    went 1:05, 2, 1, 1, & 1

    1:00 break

    500 fr strong
    went 5:21

    50 easy

    4 x 100 strong on 2:00
    went ave 1:02's

    1:00 break

    400 fr strong
    went 4:19 but took a 7 sec break at 200, came in on 2:03 left on 2:10

    50 easy

    3 x 100 strong on 2:00
    went ave 1:01's

    1:00 break

    300 fr strong
    went 3:12

    50 easy

    2 x 100 strong on 2:00
    went ave 1:01's

    1:00 break

    200 fr strong
    went 2:00

    50 easy

    100 mod on 2:00
    went ave 1:02

    1:00 break

    100 fr strong
    went 54

    50 easy
    Swim Workouts
  10. Done with USAS meets

    by , October 29th, 2010 at 11:17 PM (Random Nonsense)
    50 free: 24.54

    No missed turn, no bad start, just slow.

    I am not happy with that time and am not planning on swimming Saturday or Sunday.
  11. Friday, Oct. 1

    by , October 29th, 2010 at 08:47 PM (The FAF AFAP Digest)

    Warm up:

    700 various


    3 x (4 x 25)
    free w/dolphin kick
    breast build to fast
    free w/dolphin kick
    underwater free recovery drill, fast for 15 m

    12 x 25 shooters w/fins
    odds = belly
    evens = back
    every 4th one fast

    50 EZ

    1 x 50 breast, fast w/fins, 29-30

    50 EZ

    Aerobic Kick Mountain:

    dolphin kick w/fins and board
    wanted to work on my fly kick & work the core
    also wanted to use my MF, but can't find it.

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 300 @ 4:30
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    100 EZ

    Total: 2850 (1800 kicking)

    Drylands, 45 minutes:

    broomstick twists, 25
    flutter kicks in streamline on back on bosu, 2 x 50
    reverse scoops, 25 x 2 x 15
    reverse crunch w/yoga ball, 25
    long arm crunches, 50
    torso twists w/25 lb plate, 25
    russian twists on incline bench, 25 x 2 x 25
    seated narrow grip row, 90 x 1 x 5, 100 x 2 x 8
    hip/leg adductor, 100 x 1 x 8, 110 x 2 x 8
    extreme angle isometric squat hold, 5:00
    (this was not that hard despite my dryland layoff, need to add weight)
    streamline hold on back on bosu, 2 x 1:00
    RC Exercises

    20 minutes of stretching and yoga



    Something is twitchy in my right deltoid/supraspinatus area. Not sure how I did that. As a result, I opted for lots of kicking today and didn't do too much involving the shoulder or pushing exercises at the gym. I feel, unlike in previous seasons, I have -- finally -- gotten better about regularly stretching and doing yoga.

    Had been hoping to go to my team practice tomorrow, but it interferes with Lil Fort's last regular season soccer game (although there's another few weeks of All Stars in store). So I'll probably try to get there on Sunday.

    Looking forward to sleeping in this long weekend and the fall time change!

    Had a disgustingly healthy last couple days of eating.

    Updated October 29th, 2010 at 09:00 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  12. Friday, 10/29/10

    by , October 29th, 2010 at 04:45 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    The pool temp was down to 76. Woohoo!!!
    For a change I wasn't dying from the heat!

    Warm – up
    300 Swim back and free
    200 IM Kick (all on my back, no board)
    4 x 50/:50 desc (did free, went 40->35)
    4 x 75/2:00 Drowned Salamandors
    25 UW/25 normal swim/25 no breath free
    (I don't like these. Can't go that long without breathing. Soooo after the 1st one, I swam these as 12.5 underwater, 50 swim, 12.5 no breathe. all free)

    Main Set 1
    12 x 150 back
    3 x 150/2:30 (went 2:13-2:15)
    3 x 150/2:40 (went 2:13-2:14)
    3 x 150/2:50 (went 2:11-2:13)
    3 x 150/3:00 (went 2:10-2:10-2:07)
    (these were the times I saw on the clock. Actual time is probably 1-2 sec faster since it takes about that to touch, roll over and focus on the clock.)

    Main Set 2
    12 x 25/40 Swim with FAST Kick
    (did 1-4 fly, 5-8 back, 9-12 free)

    Warm down
    100 easy free & back

    Total: 3300 yards
  13. and IMs for dessert

    This morning I swam up at Riverbank. Here’s how it went:

    1000 wu

    1 x 400 FR

    2 x 300 stroke sandwiches (100 FR / 100 ST 50k50s / 100 FR) + 1 x 400 IM

    2 x 200 kick sandwiches (50 FR / 100 K / 50 FR) + 1 x 300 IM

    600 warmdown

    There was a moment during the 300 sandwiches when the whole New Jersey shore and the river suddenly turned golden from the reflection of the sunrise. It was beautiful.

    It is really getting to be high leaf season here. The trees in both parks are turning nicely, and I even saw people lined up to photograph a gorgeous red-leafed tree in the southeast corner of Central Park today. This was either the first or second day of ice-skating in Central Park—they were putting down the ice when I passed by on Wednesday, and today there were skaters. Autumn’s a great season!
  14. 10/29 Practice

    by , October 29th, 2010 at 01:15 PM (Random Nonsense)
    Meet Info: 50 free tonight, 100 free tomorrow, 200 free Sunday.

    Did a trial meet warm up yesterday, the geezer 1500 including 2 fast 25s and 2 breakouts. I was comfortable in the water by 900 yards, did the fast stuff spread over 400 yards then 200 ez. This seems like a good plan for tonight.

    Was going to do about the same fast stuff today, but someone wanted to race a 25 after I had already done 2 off the blocks. Who am I to deny them?

    Warm up
    - 300 free
    - 300 back
    - 300 kick with fins ez
    - 300 back
    - 300 free
    - 3x25 AFAP off the blocks, 75 easy
    Cool down
    - 300 ez

    Tonight only one end of the pool will run, the other end of the pool will be free for warm up/cool down. The pool was built by the same company who built my team pool and I have been training in the same configuration as will be used for the meet, so a lot of things will be going right for the 50 tonight. Saturday and Sunday there will be two lanes for warm up/cool down for 16 lanes of competition. Should be a total cluster trying to get into that.

    Goals: 23 high, 52 high and 1:58 high.
  15. 10/29/10

    by , October 29th, 2010 at 12:22 PM (The Labours of SwimStud)
    Warm Up
    600 Fr
    4 x 50 kick
    100 FR 1:42
    200 FR 3:24
    300 FR 5:06

    3 times thru:
    200 Pull FR,BK,FR,BR x 2
    200 Kick IMO
    4 x 50 IMO 1:00

    10 x 50 K 1:00 desc 1-3 x 3 #10 hard tombstone from flags.

    Cool Down
    300 EZ
  16. FAST Friday Oct 29th 2010

    by , October 29th, 2010 at 10:13 AM (Ande's Swimming Blog)
    FAST Friday Oct 29th 2010

    got this email yesterday from Whitney:
    Due to a High School meet on Friday
    there will NOT be Friday noon workout.
    There is still a workout offered
    Friday morning 5:15-6:30 am.
    Saturday practice is at
    Dick Nichols 7-8:30 am

    Subscribe to Ande's Swimming Blog

    whitney Coached
    5:15 - 6:30 dove in 5:22ish
    UT Swim Center div well
    with max & nate
    beside marcio chris tyler todd, doug kevin & mike
    WORE Speedo PRO Jammer

    went around 500


    4 x 50 FAST on 2:00
    one each stroke IM order
    went 25 26 32 24

    1000 easy

    4 x 100 FAST on 3:00
    one each stroke IM Order
    went 58 58 1:10 54

    500 easy

    200 IM fast for time
    went 2:05

    split it 27 33 36 29

    100 easy
    Swim Workouts
  17. BLAH-ggles

    by , October 29th, 2010 at 09:58 AM (Too Neurotic to be Suitably Aquatic)
    This is what I swam today:

    100 IM
    100 IM
    100 IM

    9x50 choice on 1:00
    4x75 kick choice

    100 skull
    4x125 pull
    350 free
    400 free

    The first 2,500 yards of it was HELL. A few weeks ago I bought this pair of prescription goggles. I used to have the TYR femme petite ones, but they stopped making them in prescription. So I bought the regular, not femme petite ones. Huge mistake. They were leak central. And not just a little bit. Like flying off my tiny little head on every single flip turn. And I'm struggling as it is to keep up with my lane, there's no time to stop and adujust in the middle of a 200, or I'm going to get foot-suit-haired.

    You see up there in the workout where it says "350?" Well, that was supposed to be a 500. In the middle I got out, threw my stupid goggles in my bag and pulled out ye-old-backup Sweedes.

    And OMG, what a difference. Sure, I couldn't see my hand in front of me, but those babies stayed put, and there I was keeping up with the lane again. I could work on head position without having to fear that I would create a goggle necklace. But I can't see crap, because I stopped wearing contacts.

    And, I've got a meet on Sunday upstate. I'm not really taking this one too seriously, it's the first meet of the season, so I'm just using it to check in with where I'm at, and do some races like the 100 fly and 100 back that I hate, so I can say I did them and go back to free. I'll also be doing the 500 and the 100 free, the latter being my favorite after the 200 free.

    But yeah, I'll be racing in Sweedes, if I can find someone to guide me to the starting block.
  18. Ouch my aching back would not cooperate

    by , October 29th, 2010 at 08:37 AM (Mixing it up this year)
    No matter what I did my back was horrid today. It is alittle better now but still not great.

    500 Free
    500 Free broken 50, 100, 150, 200@:10R
    500 Free kick w/fins every 3rd 25 FAST
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim fast was really sluggish to start but got much faster toward the end, went 3:40, 3:37, 3:29, 3:27, 3:24 I even choked on the last 50 fly got a mouth full of water and had to stop for a moment
    10x50@1:00 Free w/paddles & bouy
    200 Free easy

    Total 3200 meters
  19. Swim w/Jazz, Thursday, Oct. 28

    by , October 28th, 2010 at 08:35 PM (The FAF AFAP Digest)
    Swim w/Jazz @ OakMarr:

    Work got in the way of Speedo joining us today, but Jazz showed up to test the water after a few months away from the pool. Didn't seem to hurt him; he's fast as ever.

    Warm up:

    400 various
    (Normally I would do a little more, but Jazz was ready to go after 200.)

    3 x (4 x 25 w/fins) @ :40
    backstroke kick
    free w/dolphin kick
    dolphin kick

    Main Sets:

    Pyramid CNS Stimulation 50s:

    7 x 50 free @ 1:10
    3-6-9-12-9-6-3 fast strokes and cruise the rest

    25 EZ

    Jazz went a 50 free AFAP for time, 23 mid to high. I watched the clock, wasn't in the mood for an all out 50 myself.

    50 EZ

    At this point, Jazz departed as he was all tuckered out.

    8 x 150 @ 2:30 or so, done as 100 reverse IM order (smooth) + 50 fast backstroke kick

    75 EZ

    Stopped and chatted after #4 with a teammate who has been out for several months with shoulder issues and is easing back in. It was great to see him back in the water. Hoping he can rejoin Mason soon.

    Total: 2400 + mega chatting

    Yoga, 30 minutes:

    30 minutes of yoga and stretching outside in the backyard sunshine. Lovely!



    I'm still unsure of how to direct my training for the next month or so. I need to decide whether I'm going to Boston in 6 weeks or not. I'm still froggy voiced, and don't feel like I can go at it full bore. I will be able to sleep in the next few days as the kids are off school Mon & Tues. Perhaps that will help kill off the remnants of this nasty bronchitis bug.

    If I am going, I don't think there's much point in doing any aerobic work for 4 weeks, aside from a recovery set here or there. I should probably just focus on speed and lactate work. The idea of getting healthy (assuming my immune system isn't permanently AWOL) and having to rest again for a meet is fairly unappealing as well. Part of me wants to go and see friends and have fun; part of me doesn't want to waste travel "chips" when I'm not in the best shape. Decisions, decisions ...

    Updated October 28th, 2010 at 08:59 PM by The Fortress

    Swim Workouts , Yoga
  20. Theme and variation

    This morning I swam with TNYA at John Jay College pool. Here’s how it went:

    300 scy warmup

    8 x 75: odds FR @ 1:20, evens ST k/d/s @ 1:30

    2x thru
    200 FR @ 2:50
    2 x 100 IM @ 1:40
    3 x 50 BK @ :50
    4 x 25 K @ :30

    2x thru
    200 IM @ 3:20
    2 x 100 FR @ 1:25
    3 x 50 some hypoxic thing @ 1:15 [I just did bilateral breathing]
    4 x 25 sprint @ 1:00 [one of my lanemates surprised me by splitting the lane and racing me on these after I refused to agree to shorter rest]

    300 warmdown

    We ended up with 6 in my lane, but it was a fun and lively group who worked well together so I didn’t mind at all. I couldn’t go to post-workout breakfast afterwards, but felt like I got in plenty of socializing during practice anyway.