It has been mentioned I need to work on my kick. Saturday, I was flipping my niece, and strained my shoulder. Warmup - 400 swim - 400 kick with fins (goal: don't let Lazy Wife pass, accomplished) - 400 back Transition - 8x25 kick (flutter) with fins on 40 - 8x50 kick (even flutter, odd back) with fins on 45 Main - 3x100 kick (flutter) with fins on 1:30 strong - 4x75 kick (fly) with fins on 1:15 ez - 5x50 kick (back) with fins on 45 - 6x25 kick no fins on 30 (held 21-25s) Cool down - 200 back Squats will be fun tonight. This is the normal team workout, but I kicked everything. Lazy Wife got to pick the intervals today, so they are based on what she was doing in the set, not what I was doing. My shoulder has a dull ache, so I think I either strained a muscle or bruised a muscle. It is a different pain than when I have hurt my shoulder swimming or lifting, so I think it will be fine in a couple days. I swam Sunday, and I probably should have just kicked. Niece flipping Materials: - 1 5yo niece - 1 full sized air matress - 2 parents in the other room - 1 qbrain Procedure: - qbrain stands at one end of the mattress - niece lays on mattress feet toward qbrain - qbrain then flings, open palms up, niece's ankles to about 5.5-6' in the air Duration: - flips continued until concern's of seeing niece's dinner a second time became probable Results: - niece flips sides, landing in the middle of the mattress (the height is necessary, otherwise niece will flip into a wall) - Lazy Wife admonishes qbrain to not give niece whip lash - niece giggles herself silly Conclusion: - niece mother "I am glad I wasn't in there, I would have had a heart attack" - qbrain's brother "Little kids are durable" - niece "DO IT AGAIN"
Monday Nov 30th, 2009 right lower back hurts a little TODAYS SWIM PRACTICE SCY UT Swim Center 5:30 - 6:30 Whitney coached swam with Tyler, Todd, & Mike beside nate, amy, chris, & doug dove in at 5:35 500 easy 8 x 25 25 fr fast roll start went 9.78 200 easy 50 bk whitney timed went 23.8 NEXT MEET: Long Beach is this Friday, we leave Thursday afternoon December 4th - 6th, 2009 2009 SPMA Short Course Meters Championships at Long Beach http://www.spma.net/meetforms/2009/lbgscm.htm Psych Sheets Results 3 Days till Long Beach Entered Friday 3. Men’s 200 m Individual Medley 8. 800 m Freestyle Relay Saturday 12. Men’s 50 m Butterfly 13. 400m Freestyle Relay 15. Men’s 100 m Backstroke 20. 200 m Medley Relay 22. Men’s 50 m Freestyle Sunday 26. Men’s 100 m Butterfly 29. 400m Medley Relay 37. Men’s 100 m Individual Medley 38. 200 m Freestyle Relay
Fortunately, even though I haven't been blogging I have been swimming. Unfortunately, I pulled a lower back muscle in that darn hot yoga class and am still having trouble. This morning I did: 400 free 200 kick 6 x 50 on :55 build (odds free even stroke - but I did free since my back wasn't up to stroke or at least strokes I would do) 3 x (200 free at 3:30, 100 free @ 2:00) It was all choice but it had to be the same. Meaning if you went IM on the first 200 and fly on the 100 you did that all 3 rounds. You also got to pick descend the 200s or 100s. Coach had me swim the 200s easy and the 100s were build the 50, r:15, 25 fast, r:15, 25 fast on the 2:00. My sprint prowess has yet to return. I am hoping and praying that come Friday I will be able to sprint though I'm not counting on it. I leave Thursday night for Long Beach. There's way too much to do before then. Bags to pack, work to do, plans to leave, errands to run, etc. I am a wee nervous for my flight since my back bothers me most when sitting. In my daily life this isn't much of a problem since I rarely sit but forced into a small seat for 4+ hours is probably not ideal. I'm brining Ben Gay patches, Advil and planning on moving as much as I can. My seatmates will love me Anyway ... 100 Free is Friday. I have no clue what to expect. I feel like all of muscles are shutting down right now so I have no expectations. My first swim in a meet is usually not stellar so we shall see. 50 free and 50 fly are Saturday. Again with not feeling like I can sprint I have no expectations for these two either. I don't think a 50 of fly will kill my back ... hopefully it won't tighten it up too much either though. 100 fly/200 free/100 IM are Sunday. Unless miracles occur in the next 6 days I'm not swimming the 100 fly. Fly is causing my back to tighten up. Right now I feel like the 200 free is going to be my strongest event. That's where my training has been and where my stroke is right now. I have no turn over right now and Lord knows I can't hold on for anything longer than a 200. 200 is frankly pushing it (by about a 125 yards). The 100 IM is up for grabs. I'll see how I feel and what the time line is. I might just be warm and dry enough to not care. I hate the event and suck at it so it's not a loss. I read Dara Torres' book this weekend. It was a very easy read. I enjoyed it. I am motivated by it. There are some things she talks about in her swims that I know I am guilty of and have renewed enery and desire to focus on. Like Fort, I want her dryland DVD. Enough rambling for one day ...
Since I have a meet this coming weekend I won't be doing any long fly sets this week so I chose to work backstroke some. 500 Free 5x100@1:40 Free 500 Free kick w/fins every 3rd 25 moderate 5x100@1:30 Back w/paddles & fins held 1:20's here 6x200 odds free @3:00 evens back @3:30 w/paddles & bouy went 2:51, 2:50, 2:46 on the free and 3:15's on the backs 300 Free EZ Total 3500 yards
Did absolutely nothing today except sleep in and drive 6+ hours home. I have no idea why driving and riding in a car should be exhausting, but it is. No time for a swim tonight. Had to help my littlest do her homework that we had forgotten about. I will force myself to do my RC exercises as my shoulder is still being stubborn. Fortunately, I will not be doing any 220 lb HS hi rows anytime soon. Anyhoo, Jim has taught me how to attach photos to my blog. A mighty accomplishment for those as techologically challenged as myself. Here are the shots my 9 year took with my iphone when we were doing yoga together on Saturday am. Looks like only 4 of the 7 are showing up in the blog. They are: splits, backbend crawling down wall, standing boat and head to shins. I attached the other ones. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I really hope I feel better in the water this week. And I really hope I don't catch my youngest's nasty cold.
Updated November 29th, 2009 at 10:52 PM by The Fortress
Practice this morning at Noblesville H.S. *1,000 Freestyle swim (I got there 15 min early) *4 X 225 (200 Free/rest 15 sec. then 25 sprint stroke) on 4:00 *4 X 250 (100 free on 1:40/75 Stroke other than free on 1:30/ 50 Free on :50/25 Gut Buster) 4:30 interval. *100 Flutter Kick with Board *100 Flutter kick on back *100 dolphin kick on back (All with NO Fins. I,m very slow kicking with no fins butI think this is what I need to do to get stronger) *100 ez backstroke cool-down 3,300 scy *I intended to run today but my partner crapped out, I'm glad. I just felt tired to the bone. *This week-end is the Chicago leg of the Tyr Grand Prix Series. I'm all signed up but I don't have a room yet. I'm a bit scared to Priceline a room after my Louisville fiasco. I guess I'll bite the bullet Thurs. nite and do it.
I always seem to get to the gym close to closing time, so had to quickly get in the workout: 5 minute run Bench press: bar x 5, 65 x 12, 75 x 10, 80 x 8 Lat pull-down: 90 x 5, 110 x 12, 120 x 10, 130 x 8 Alt. hammer curls: 2 sets of 15 x 12 Tricep pull-downs: 2 sets of 40 x 12 2 sets of 25 crunches with 10 lb. medicine ball I am now hoping to enter into more of a fast-twitch type training regimen. In the next 9 weeks, hope to spend more time in the weight room. Also, hope to modify my swim workouts and gear it more towards sprinting. I was thinking more about the kicking with fins issue. I'm wondering if I will go faster with shorter fins. May give it a shot this week.
SCY WARM UP: 1 X 300 4:40 3 X 100 1:40 1 X 200 3:00 3 X 100 1:30 8 X 50 :45 Descend 50's 1-4/5-8 2 X 100 kick 2:15 4 X 50 kick 1:15 8 X 25 kick*fast/no board* :45 1 X 50 stroke 1:00 1 x 75 25 fly/25 back/25 breast 1:30 1 X 125 free 2:00 Swim the set 4 times through 3 X 25 fast :30 1 X 25 fast 1:00 Choice. Four times through. 5 X 300 free 4:30 Negative split 1&2. Descend 3-4-5. WARM DOWN: 4 X 50 easy 1:00 5200Y
Sunday Nov 29th, 2009 right lower back hurts a little TODAYS SWIM PRACTICE SCY UT Swim Center noon - 1:15 Bridgette coached swam with Larry & Jon arrived at 12:40 100 easy 20 x 50 on various easy intervals weights world gym lat press lat pull bench press NEXT MEET: Long Beach is Next Friday, we leave Thursday afternoon December 4th - 6th, 2009 2009 SPMA Short Course Meters Championships at Long Beach http://www.spma.net/meetforms/2009/lbgscm.htm 4 Days till Long Beach Entered Friday 3. Men’s 200 m Individual Medley 8. 800 m Freestyle Relay Saturday 12. Men’s 50 m Butterfly 13. 400m Freestyle Relay 15. Men’s 100 m Backstroke 20. 200 m Medley Relay 22. Men’s 50 m Freestyle Sunday 26. Men’s 100 m Butterfly 29. 400m Medley Relay 37. Men’s 100 m Individual Medley 38. 200 m Freestyle Relay
OK, OK, I was a bad girl and did not workout Thursday and Friday like I had planned, but I did get up early on....... Saturday, I set my alarm for 5:30 (still on vacation from work, mind you), and was in the pool by 6:00 - here is the workout - 300 free warm-up 75 X 4 free -kick/stroke drill 75 X 6 Free/Back drill 1 X 50 Free/Back drill 10 X 50 Free on 45 9 X 50 descending 2 seconds every 50 (one breast, the rest free) 50 - free cool down Coffee with team mates and coach, then Christmas decorating with Hubby rest of the day. Then, like a good little athlete, I set my alarm for 6:30 this morning. Met the running buddies at 7:00 and did what started out to be a 4 mile run. At 2 miles, when I was ready to turn around, one of them talked me into running 5 - which would be turning around in another 1/2 mile. Like a dummy, I said yes. Then, when we got to the extra 1/2 mile point, another of them talked me into walking a little further until we met up with his wife, who had started out earlier and should be on her way back real soon. But after we started walking, he said 'why aren't we running', I started running with them again and then accused them both of psychological warfare . At the 3 mile mark, we found the long lost wife and I ran back with her. 6 miles total today, on a day I was hoping it would rain and I could get out of it . I have a bike/run duathalon in two weeks, so maybe this was good for me after all. I am very much looking forward to my swim tomorrow morning, but not as much the getting up at 4:30 to do it . Happy Swimming
There is a school of thought in narrative tales that the easiest and arguably best way to present these is to start at the beginning and proceed, step by chronological step, to the end. Suspense in this standard form is built in a fairly straightforward manner: the reader, enraptured by event A, naturally begins to wonder, What oh what happens next? What is event B? Then C? And so forth? Such stories often begin like this: Once upon a time in Western Pennsylvania... or In the Pleistocene era, a patch of primordial ooze with the original signature genomic code of the Thornton family... or God so loved the world that he gave his only misbegotten son Jim to... In more recent times, perhaps because of earth's burgeoning population of story tellers, each trying to differentiate himself or herself from the other person's self, a new model has emerged, still a bit less common, but alas itself fast slouching towards cliche. In this model, pioneering narrators of the likes of Faulkner, Proust, Thornton, Joyce, Golgadkin, and so forth, purposely choose to begin their tales at the end, revealing the "denouement" or the "killer's identity" or the "money shot" or whatever else it might be that in earlier times would not be answered till the very last pages of the book or footage of film. Suspense here stems not from the reader's curiosity about what will happen, for we already know the final outcome. Instead, suspense depends on a growing rhetorically manipulated curiosity on the reader's part about how and why this ending has come to be. To reiterate: the author or auteur of such works, or in the case of a vlogger who combines the written word with the filmic art, the author-auteur, starts at the end, cuts back to the beginning, then leisurely fills in the intervening time. It is this secondary model I have chosen to embrace. Over this most Thanksgiving-worthy of Thanksgiving seasons, our Amish Mud hole-dappled region of the country was visited by none other than Leslie the Fortress Livingston, the single most beloved national champion that the USMS community has ever had the good fortune to grip to our collectively grateful bosom. Leslie, as some of you might know, is a strong advocate of weight lifting and the whole shooting match of other painful exercises conducted on dry land, from Bosu Balling to virtually anything you can imagine doing on a rack. During our precious several days with Leslie, she swam with our Sewickley SeaDragons, Geriatric Division, on Friday; then today, Saturday, after I had already done 68,000 lb. of Nautilus lifting (inspired by Leslie to give it a try), Leslie arrived fresh from her Seroquel-induced (off-label) beauty sleep at 2:05 p.m. sharp in the Y lobby, and the two of us proceeded back to the weight room. Here she showed me the elementary ropes of the non-machine strength training world. During the course of this, and I will be presenting many of her 1000s of demonstrated exercises over the coming days, weeks, months, years, and seeming centuries (in fact, no need to read Leslie's blog anymore--this vlog here, much more so than her own, has now become the one-stop official site for all things visually and auditorially Leslie), we also conducted the 25 cent piece "Quarter Test." By good fortune, Senor Haboush, the Spanish teacher at the local high school, was pumping iron at the Y, and he agreed to fire the quarter first at Leslie's buttocks and then at mine to see which set of glutei was firmer and therefore more bouncy to the quarter. The first of today's films features this long-awaited and much ballyhooed Quarter Buttocks test. In some ways, one could argue the test is really the end of the whole narrative. For the results here proved so unexpected, so paradoxical even, that the reader will--I am sure of it!--be seduced into unbearable, dumbfounding curiosity. Not about the "what happened?"--for it is indisputable that the quarter bounced much, much higher off my muscular buttocks than Leslie's firm but still somewhat squishy ones. Rather the dumbfounding stems from a seemingly unanswerable question: "How can this be?" After all, Leslie is obviously an amazing specimen of the weight lifting arts, and I am but a shlub. How oh how? Why oh why? I can't stand it! Help me see the reasons, Jim! I beg you! In time, my friends. Answers shall come your way in time. But first, the Quarters test... This first short film will be followed, in turn, by today's inaugural set of exercises Leslie has taught me. (Sadly for her, once I master just these two, my buttocksial advantage is sure to swell even further.) Please enjoy, especially now that the subtextual content is clear, and you don't need to think deeply or in an unguided way. [ame="http://www.youtube.com/watch?v=Hp59AtsOeM0"]YouTube- The Quarter Buttocks Test[/ame] Summary: Leslie loses convincingly to Jim in Quarters Buttocks Test and in a fit of pique refuses to continue with the moobs vs. boobs Coin Toss Test. [ame="http://www.youtube.com/watch?v=y-TdHopNGuY"]YouTube- Getting Dry with Leslie Part 1: Shrug Dips and X Cross Squat[/ame] Summary: Leslie teaches Jim how to do dips safely by shrugging girlishly, then takes him into an area he has never ventured before to teach him the X-cross squat, AKA, Hot Crossed Buns.
Updated November 29th, 2009 at 01:14 AM by jim thornton
AM Yoga: I did about 25-30 minutes of yoga and stretching today with my littlest one. Really worked over the back. I have some photos from this session, but I can't seem to upload them from this computer ... PM: Core & Swim: I drove to the Sewickley Y today to give Jimby tips on core exercises since he's decided I'm right. The poor man was literally in the dark without a clue! I tried to demo some of my favs and then he would attempt them (or some of them). He had his flip video camera with him, so this will no doubt end up on youtube. He was quite anxious to bounce quarters, but he seemed to think this had to be done from a prone rather than standing position? His gym was missing a couple key pieces of equipment (like a back extension bench, med balls and a bosu), but we did quite a few things including: hanging reverse crunches & straight leg raises squat X press squat swing w/plate overhead squat deadlift reverse decline crunches & knee ins russian twists on incline bench superman banana dead bugs box jumps I can't remember what else. I know I left out lunges, but Jim's back and legs will no doubt be grateful. Then we walked to the pool, Jimby all asweat, to do the following workout, which I stole and modified long ago from JMiller's Fun & Fast workout thread. It seemed like a good taper workout for me, and I think Jim liked having easier intervals and being able to focus on stroke technique and the like. Swim SCY @ Sewickley: Warm up: 600 variety 10 x 25 shooters (Jim did flutter kick) Main set: 4 x 75 free @ 1:30 1 x (25 AFAP free + 25 EZ) 4 x 75 evil @ 1:30 2 x (25 AFAP free/evil + 25 EZ) 4 x 75 back @ 1:30 3 x (25 AFAP back + 25 EZ) 4 x 75 fly drill @ 1:30 2 x (25 AFAP fly + 25 EZ) 4 x 75 SDK on back @ 1:15 1 x (25 AFAP free +25 EZ) 50 EZ steamroom Total: 2850 ~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: I felt slightly better in the water today. I just cruised all the 75s, working on streamlines and underwater work. I'm hoping I didn't do too much in the gym to fatigue the legs. I'm sure I'll be fatigued tomorrow anyway, as I went straight from the pool to drinks with one set of friends and dinner with another set of friends. Chard overdose. I have a really long drive ahead of me tomorrow, I know. I might try to hit the gym for a very easy swim if I get home in town. But that will completely depend on traffic. NE CHamps: The psych sheets for NE Champs are up at: http://www.greatbaymasters.org/09Psych.htm I should have plenty of rest. My events start at: Sat: 11:29: 100 IM 3:35: 50 back 4:59: 50 free Sun: 11:08: 50 fly 12:45: 100 back 2:33: 50/100 evil 3:32: 50/100 free I'm a little taken back by how much time I have between the 100 IM and 50 back on Saturday. I'm not sure I've ever had that much rest between events at a meet. I'll obviously have to get in and loosen up inbetween, but I'm not exactly sure how much and when. However, the last time I sat around for 2.5 hours was before my 31.7 in the 50 back SCM last year, so maybe that bodes well. I was somewhat surprised to be seeded first in the 50/100 back. I think there must be some sandbagging going on. But at least I have a good lane. Unlike my 50 free!
Updated November 29th, 2009 at 01:22 AM by The Fortress
Friday I was up by 6:00 am in a chard-induced fogginess. (black friday) I hopped in my car and journeyed over to HSE High School (the only pool known to be open in Hamilton County and where NASTI'S were holding practice.) I arrived early only to be disappointed by a very late lifeguard who couldn't get the door open. We ended up having 35 minutes of swimming time. Here's what I did: *1,800 straight swim, all free and steady *10 X 50 on :50 I will do better tomorrow. I spent the rest of the day prepping for our family Thanksgiving Dinner. I made 2 seperate meals! (vegan and regular) Girls arrived around 1:30 to help. My son and a couple vegan buddies came around 4:00. The food was awesome! We all had fun just laughing and goofing around the hacienda. I love Thanksgiving! After the festivities my youngest daughter and I raided the closets and put 10 outfits together for her senior picture photo-shoot tomorrow. (3.75 hours complete with make-up/hair) We were having a hard time making choices so we took lots and lots of stuff! Friday: Hopped out of bed at 6:18! I needed to swim early so I could run w/Sarah and get ready for Studio K! I found a cool workout group at the Monon Center (a few ISF swimmers and other random swimmers) who usually go alot further than Nasti practice. I decided to swim with them today. Here's the workout although it's a bit vague to me: *10 X 50 Free on 1:00 *300 Free Swim *6 X 100 Free on 1;45 *6 x 50 Free on :55 *300 Swim (alt kick/pull/swim) *6 X 100 Freestyle Swim on 1;40 * 6 X 50 Freestyle on :50 *300 IM roll swim 3,200 scy (The others kept going. I had to go meet Sarah and run) I hopped into my running stuff, pulled a cap on my wet locks and took off running w/Sarah. We only ran 22 minutes but it was a lovely 22 minutes. Jumped into the shower (with the dog) and finished in record time to head down to Studio K in Beech Grove for the photo shoot. This was a blast! She had 10 outfit changes. It was a model's portfolio type shoot. Great music on the ipod, lots of snacks, and a very cool antimated photographer and assistant who pumped Sarah's ego and made her feel like a princess. They even gave her flowers when she was done! After the photo's we found a burger joint with bottomless orders of fries and pigged out! A beautiful day!
Updated November 28th, 2009 at 11:23 PM by Bobinator (another pic I hope)
Saturday Nov 28th, 2009 NEXT MEET: Long Beach is Next Friday, we leave Thursday afternoon December 4th - 6th, 2009 2009 SPMA Short Course Meters Championships at Long Beach http://www.spma.net/meetforms/2009/lbgscm.htm 5 Days till Long Beach Entered Friday 3. Men’s 200 m Individual Medley 8. 800 m Freestyle Relay Saturday 12. Men’s 50 m Butterfly 13. 400m Freestyle Relay 15. Men’s 100 m Backstroke 20. 200 m Medley Relay 22. Men’s 50 m Freestyle Sunday 26. Men’s 100 m Butterfly 29. 400m Medley Relay 37. Men’s 100 m Individual Medley 38. 200 m Freestyle Relay TODAYS SWIM PRACTICE SCY UT Swim Center Whitney coached swam with Mike, Todd, Marcio, Larry, Paul, & Max 7:30 - 9:00 Warm Up 3 rounds of 200 fr, 50 k, 50 IM went 33 on one of the 50's K changed into B70 Full with a rip Main Set assigned: 5 x 200 fr desc on 4:15 DID: 1) 100 2) 200 2:08 3) skip 4) skip 5) 200 125 2 beat kick, 75 6 beat kick out in 52 went 1:48 which is my best in practice 200 in years assigned 800 did around 200 or 3 assigned: 5 x 100 fr desc on 2:15 DID: skipped 1 - 4 #5) 100 bk easy speed SDK counts were 10 10 10 9 went 52.6 my best in practice 100 bk in years 100 easy
I was sore this morning. The distance set yesterday took alot out of me. That made today very slow. 5x100@1:45 Free 5x100@1:45 Free w/paddles & bouy 40x25 10 of each stroke Drills 250 kick 250 free easy Total 2500 yards
I got to Riverbank late this morning so just squeezed in some easy swimming and some speed work. Here's what I did: 1000 warmup 200 kick with Zura fins, each 25 building easy to fast 8 x 50 w/ fins, 30 very fast, 20 easy, on big rest (did FR, BK, and FL) 300 warmdown It has been a while since I used my fins, and I enjoyed how fast they made me feel. I tried to work on my streamline position, focusing especially on keeping my back as straight as possible and not arched. Now I'll do my light Pilates routine and stretching, and that's it for today.
Went to swim with Sewickley Masters again tonight. Got to see Mermaid this time too. SCY @ Sewickley Y: Warm up: 700 variety + chat w/Mermaid 8 x 50 kick @ 1:00 Main sets: 6 x 50 kick @ 1:30 odds = fast evens = EZ (Jim had to check to make sure I didn't have fins on when I gave him an arse kicking on these. lol) 8 x 50 swim @ :55 1-6 cruise 7 fast (went :24 back w/fins) 8 easy 6 x 50 swim @ :45 1-5 cruise 6 fast (went :24ish back w/fins) 7 easy 5 x 50 swim @ :35 (what? I never do this interval. lol) 1-3 cruise, make interval 4 fast 5 easy I crashed into Mermaid on #3 and missed the interval, so I rested for another minute and did a fast 25 + easy 25 50 EZ 50 fast evil w/fins (:31) 50 EZ steamroom Total: 2500 ~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: I saw a bunch of people running in the am today. I happened to comment that I hate seeing people running when I can't. Mr. Fort said "why can't you run?" I just rolled my eyes ... Still felt ploddish in the water, like I have for awhile, though my 50s were still pretty fast. Fly still feels dreadful. Could be the sugar high from yesterday, which carried on today with Xmas cookie baking and frosting. Blimp icon? And had plenty of pizza for dinner after practice with the gang too! Tomorrow, I'm going to meet Jim at the Y and hopefully, if it's not too crowded, swim for more than 1 hour. I need more time to get all my easy swimming and lazy intervals in. I will bring quarters. This is probably quite odd, but I like being in my own pool and in my own house when I'm tapering ...
Updated November 28th, 2009 at 12:24 PM by The Fortress
Went to the Y today but they were not opening the pool until later so I decided to come back about 2 hours before the kids I coach come in. Had to go work off all of that good food. 10x100@1:45 Free long and loose 500 Free kick w/fins every 3rd 25 sprint 10x200 Free w/paddles and bouy as 1-3@3:15, 4-7@3:00, 8-10@2:45 went 2:55, 2:46, 2:45, 2:45, 2:45, 2:45, 2:45, 2:37, 2:36, 2:36 200 Free drill w/fins 6 kicks on each side 200 Back EZ w/fins 200 Fly kick w/fins 200 Free EZ w/fins 200 Back EZ w/fins Total 4500 yards Coached the kids then home for more pie!
I swam with MAC again today. I arrived there a little bit early and got a nice long warm-up in. The first set was 6x250 as: 1&2) 25fl/25bk/25br/100fr/25fl/25bk/25br 3&4) 50k/50sw/50k/50sw/50k 5&6) alt 25ez/25fast second set 12x200 as: 3x200 on 2:45 3x200 on 2:40 3x200 on 2:35 3x200 on 2:30 continuous...descend each set of 3 3rd of each went 2:13, 2:15, 2:18, 2:21 (yup... hurtin' by the last one) Got in 5500yds with warm up and cool downs
Went to the Y to get in a quick workout before the Iron Bowl. First, did a 1,000 swim: Reverse 400 I.M. (one-arm on fly) 4 x 100 fly drill on 2:00 - 3 rt/3 lt/3 full 200 easy kick with fins Next, hopped out, quickly changed, went upstairs to the weight room, and jumped on the bike for a 10 minute spin. Held RPMs between 85 and 95. Jumped on the treadmill and did a 7:41 mile. Cooled down with a 3 minute walk Thoughts: 1. I was still tired from the 10,000 yard workout on Wednesday. Could not have done a hard swim workout today. 2. Miss the bike. May have to incorporate some spinning into the weekly workout. 3. Like the idea of doing fast, short runs to maintain my running instead of slower, longer runs at a 10 minute per mile pace. 4. Need to get to the weight room 2-3 weeks instead of once a week like I've been doing lately.
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