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  1. Saturday with the Girls, really challenging

    by , January 2nd, 2010 at 01:52 PM (Mixing it up this year)
    Today we did a more challenging workout than our usual stroke work since we missed workout due to New Years.

    We let Maddie use fins on the 3x200 to help her keep up with us. McKaylin and Sandra were actually racing me on the fast 200's.

    5x100@1:45 Free
    3x[3x200@3:00 Free w/paddles & bouy Descend 1-3 Round 1 went 2:51, 2:43, 2:38, Round 2 went 2:50, 2:41, 2:36, Round 3 went 2:51, 2:42, 2:31
    ....[8x25@:45 Free kick Round 1 sprint every 3rd, Round 2 sprint every other, Round 3 every 3rd easy
    ....[100@2:00 Free
    ....[2x50@1:00 Free
    500 Free last 200 with parachute

    Total 4000 yards
  2. Swim w/Jimby & Bill, Friday, Jan. 2

    by , January 2nd, 2010 at 10:57 AM (The FAF AFAP Digest)
    Swam awith two of my favorite swim buddies today, Jimby and Bill White at the Sewickley Y. We did a "Jimcentric" workout, though nothing was over 150.

    Swim SCY @ Sewickley Y:

    Warm up:

    8 x 100 on 1:30

    I'm not used to a structured warm up, and usually like to just amble along for awhile. I kicked about half of these.

    Aerobic Sets:

    repeat 3 x:

    150 free @ 2:00
    100 free @ 1:20
    50 @ :40
    EZ 50 regroup

    repeat 5 x:

    100 @ 1:30
    2 x 50 @ 45

    On the 100s, I swam IM, back, breast, free and fly. I went a 1:05 on the last 100 fly with fins (I never swim fly w/o fins). I kicked all the 50s.

    Speed Set:

    repeat 2x, all @ 2:00

    #1 = 100 medium easy speed
    #2 = 100 broken at 50 for 5 seconds, come in at same clock time as #1 or faster
    #3 = 100 broken at 50 and 75 for 5 seconds, come in at same clock time as #1 or faster
    #4 = 100 broken at 25, 50, and 75 for 5 seconds, come in at same clock time as #1 or faster

    I made all these, which are essentially descending sets. The first round I did backstroke, starting at 1:12. I finished with a broken :51 on the last one (with fins). I did the second set fly with 7 SDK per 25, except I started off with a medium paced free. I think I did a broken :57 on the last one. Had to do some single arm pulls to avoid whacking Bill (who was also doing fly) and Jimby.

    100 EZ

    Total: 3850


    This was a fun workout, and I was happy to swim after taking yesterday off with driving and a New Years Eve date with old friends. There was a LOT of jawing between sets. We skipped the last set to make it to the steamroom before it closed. I think we have our priorities straight.

    A couple of Sewickley masters showed up mid workout -- one with an underwater camera. So Jimby and I took some "mother & child" Pieta inspired underwater pictures. I wish I had remembered to bring my new underwater camera!

    I would've liked to stay for lunch, but the fam had plans to see all 179 minutes of Avatar. A bit like Pocahontas in space, but the forest imagery was beautiful.

    Another swim is planned for later today.
    Swim Workouts
  3. First swim in 2010

    by , January 2nd, 2010 at 10:31 AM (My Passion)
    Went to the MOST practice at 6:00 am at UTSA.

    This is what we did:

    250 warm-up
    200 kick/one-arm fly
    200 free working on 2 beat kick
    8 X 25 stroke count free
    9 X 100 decending free (first 3 on 1:40, second 3 on 1:35, last 3 on 1:30)
    100 free (waiting for others to catch up)
    10 X 25 fly on 55

    Brought runner hubby for his first masters work-out. I had told him that the pool was way too warm (he hates cold water) and that some people we knew would be there, and that hardly anyone comes to Saturday practice.

    Today, the water was cool at first but great after we warmed-up (translation, way too cold for a runner who hates cold water). He knew two of the swimmers as well as the coach, but the other two he wanted to see did not show. There were 12 people at practice today - usually there are 6 to 7. Yeah - he thinks I am a liar .

    At first he said he would not come back, but the more we talk about it, I may be able to get him to swim more(I tell him the conditioning will help his running ).

    The workout was real good for me. The 10 25's of fly was the most full stroke fly I have ever done. I was tired and my shoulders are getting a little stiff now, but I did enjoy it. I felt that was a good way to build up my fly endurance.

    Tomorrow is a running day - I will probably do 6 miles, and next swim is Monday morning.

    Happy swimming
    Swim Workouts
  4. New Year's Traditions

    I ventured into the Gulf today for a (brief) New Year’s swim. The water was in the high 50s, air temp was in the high 40s, and the day was sunny with a brisk North wind. It felt great once I eased myself all the way in, and I swam a bit of free and backstroke in the shallow water near shore. Tomorrow the pool reopens, and I’m looking forward to a nice long course workout.

    Tonight we’re having the traditional southern New Year’s dinner of black-eyed peas, collard greens, and ham. (I refuse to cook hog jowl.) My family insists you should leave one pea on your plate for good luck during the coming year. I told Mr. Addict that sweet iced tea is the traditional accompaniment, but he thinks Pinot Noir is the way to go. We’ll see how that works out.

    Happy New Year to all, and Happy Birthday! (in meters) as well.

    I hope that in 2010 we will all do amazing things, both in the pool and out of it!
  5. Fri Jan 1, 2010

    by , January 1st, 2010 at 05:53 PM (Ande's Swimming Blog)
    Friday Jan 1st 2010

    recently did my online 2010 USMS Registration
    Don't have a team?
    Register with Longhorn Masters, TXLA

    Subscribe to this Blog

    I'll be in Nashville
    Sat jan 9th - Wed Jan 13th

    My 2010 Swimming Resolutions are:

    1) Lose 15 or more pounds: weighed 225 on the day I wrote these

    2) Improve my Flutter Kick

    3) Improve my 100 FREE,
    went 48.8 in 2008

    4) Get Stronger


    Whitney coached
    noon to 1:15
    swam with paul and doug
    beside jon, tyler & larry

    put on B70 full thinking it was going to be a fast friday work out

    the board said 100's pick a pace

    I dove in on time and did 100's on 1:15
    after 16 I decided to take off the B70 full & put on B70 legs
    skipped 2 100's then dove in behind doug and ken
    we made it
    did 2 more 100's
    to make up for the ones I missed

    so today's work out was
    16 x 100 on 1:15
    2:30 break
    56 x 100 on 1:15

    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
  6. Barfing My Way To The New Year :(

    by , January 1st, 2010 at 02:24 PM (Swimming, Life, and Other Stuff!)
    Wednesday late afternoon I started feeling a bit queesy. I skipped Nasti practice and figured rest would help. I could swim New Years eve at Carmel Aquatic Center and do Aquageek's fun looking workout! Well no such luck. I started throwing up around noon and continued till the ball dropped in NYC. I think it's over now and I may try some chicken noodle soup soon. Needless to say I missed swimming "out" and" in" the new year.
    Hopefully tomorrow at this time (unless I relapse) I will be halfway to Tampa driving my daughter Sarah down to get ready to start college 2nd semester.
    I am hoping ta catch a few 5 a.m. practices with the St. Pete Masters. I will try to blog on my crackberry. I am flying back next Sunday.

    In retrospect I have had a good swimming year in 2009. I must admit I have enjoyed blogging/forum activity/ and flogging.
    I reached my swimming goals for 2009 (they really weren't anything spectacular but they were mine).
    1) I reached the 400 mile mark on "Go the Distance" in fact I was a little over I think!
    2) I participated in the Long Course Nationals in Indy! I had a good 1500!
    3) I participated in the 5K open water National Championships in Chicago! I reached my time goal and had a blast!

    Right now I don;t have any specific swimming goals for 2010. I am seriously considering the 10K National Open Water Championship. I'm going to see how the training goes and "go for it" if I think I'm there.

    As a person I am going to work hard to "live in the present" and try to whole-heartedly
    appreciate everything going on around me at that moment. I'm going to try to be a positive force in my classroom, friendships, and life in general. I'm going to try to banish all negative thoughts and self depreciation I may go through.
    I am going to look for solutions and not get caught up in problems no matter how big or small.
    So there you have it. These are big goals but I've always heard "If you shoot for the moon you just might land in the stars!"

  7. 1/1/2010: New Year's Workout

    by , January 1st, 2010 at 02:07 PM (Random Nonsense)
    Lifetime SCM

    - 50 free, 50 kick, 50 back
    - 100 free, 100 kick, 100 back
    - 150 free, 150 kick, 150 back

    1800M took over 40 minutes.

    that hurt.

    What has been going on the last 5 days

    I bruised my ribs falling on the ice 12/27, luckily after getting a good workout in. It is nothing serious, just painful and this morning was the first morning that I was able to get out of bed without forming some complicated plan to prevent crying. Seemed like a good day to test the waters again swimming. Breathing to the side hurt, flip turns hurt, lifting my head up hurt and backstroke pull hurt. I was too dumb/lazy to go back in the locker room and get my snorkel. Tomorrows workout will be a 100% snorkel workout, combo free technique and kick. Another round of 200s was planned, but I was just burning calories, not helping my swimming and certainly not helping my ribs, so cut the workout off at 1800.

    2009 Review

    Discovered USMS forums, made lots of new online friends and not that many online enemies.

    Sprint training helped make my 50 and 100 faster.

    Sprint training didn't help my 200.

    I was probably in the best mid distance shape last year when training with my old team doing abbreviated USAS practices.

    What's Next?

    Between illness, injury and the holidays, I am looking pretty soft right now. I am working on a diet plan to resolve this and will share more when I have details. The goal was to worry about cutting body fat after my target meet, but with my current decrease workouts, now seems like a good time to start.

    Target Meet? I am expecting it to take about 3 weeks before I can workout at 100% in the pool and lift at all because of my ribs. Bruised ribs take a really long time to heal, and 3 weeks would be on the very quick end, but I am hoping that my fall was rather minor so I will be on the quick end. That will put me ready to workout hard right as I need to taper for the USAS champs meet. Right now, I am planning on targeting the USMS meet the last weekend of Feb instead and focusing on the 100 free.

    There is a USAS meet next Sunday that I am entered in the 200 free. If my ribs are good to go, I will swim it without any expectations.

    While my ribs recover, I will add stationary bike and elliptical which I think will be fine. Running hurts more than swimming currently, so that is out.

    The above plans will probably change a lot
  8. Last workout of 2009 in Palo Alto, Ca

    Got to swim lcm at Stanford at noon. Much better than swimming at 5:30am scy inside when it's a balmy 5 degrees outside ... I digress ...

    300 m w/u

    2 x 600 ugh! (300 swim 200 IM 100 kick)

    2 x 100 base + 5 second one faster

    9 x 50 odds cruise base + 15 evens base - 5

    I did a 150 ez at that point but the rest of the set was 9 x 100 cruise

    I want to actually get fit and swim faster this year. I am focusing more on free and less on fly. I am thinking of ignoring the 100 altogether for the scy season at least. Let's see what 2010 has to offer!
  9. 2009 Recap, Friday, Jan 1

    by , January 1st, 2010 at 10:32 AM (The FAF AFAP Digest)
    Happy New Year everyone!

    Geek inspired me to do a year in review of swimming 2009.


    1. Jan. Open (USA): Swam the 200 back and 200 IM with the kiddies for the first time as a master.

    2. Auburn Invitational: I tapered for this SCY meet since I wasn't going to Nats. Big breakthrough meet for me with 6 PBs and a 1:01 100 fly.

    3. Albatross meet: Broke 1:11 in the 100 back for the first time in SCM in a close race.

    4. Colonies Zones: Debuted Fortina and fell in love.

    5. Fish Invitational (USA): Swam 200 back in LCM for the first time as a master.

    6. Terrapin Cup: Rested 10 days for this meet, suffered a LZR zipper explosion and missed the backstroke events.

    7. Junior Champs (USA): Swam my annual 100 fly in LCM where I prayed I wouldn't DQ the last 10 yards.

    8. Nationals in Indy: great meet/great time with friends.

    9. Savageman Half Iron Relay: Did my first OW swim. Loved the tri atmosphere.

    10. Fall Ball: Swam a few events including a "100 free" and introduced the newly re-located Jazz to the PV folks.

    11. Sprint Classic: Defended my Battle of the Drop Dead Sprinters title.

    12. NE Champs: Great meet w/6 PBs.

    13. Like Geek, 10 billion summer league meets, USA meets, regattas, cross country races, road races, jazz dance recitals, volleyball games, etc.

    The List:

    1. Best Event: 50 back LCM. First AA and giant slaying.

    2. Worst Event: 200 IM

    3. Most Fun Event: 50 backs with Fortina at CZ

    4. Least Fun Event: 100 back at LCM Nats with mega cramps

    5. Most Surprisingly Event: 50 breasts at CZ and NE Champs

    6. Funniest Moments: Stud showing off hot swimmer bod in skimpy British flag brief and squeezing into my B70.

    7. Sweetest Moment: Attending the wedding of two wonderful master swimmer friends

    8. Worst Moment: LZR zipper explosion moments before my heat of the 50 back.

    9. Best Time: Hanging out with a great team and all my friends in Indy.

    10. New Event(s): 200 back SCM, maybe a 200 fly kick

    11. Retired Event(s): 200 IM, maybe the evilstroke events if my beloved suit is banned.

    12. Smartest Move: Blogging! I am very thankful for all the fabulous advice and encouragement I have received.

    New Years Resolutions:

    1. stretch more
    2. improve my fly SDK
    3. go gluten & lactose free
    4. get the potato chip addiction under control
    5. try life as a redhead
    6. discover coping mechanisms to deal with strong willed drama queen teenage daughter who gets her cdriving permit this year.


    Today, I'm journeying to the Sewickly Y to do a Jimcentric workout with Jimby.

    Updated January 1st, 2010 at 09:04 PM by The Fortress

  10. The Swimming Race (January-February 2010)

    by , January 1st, 2010 at 12:00 AM (SWIMMER Editorials)
    The Centers for Disease Control and Prevention ranks drowning as the second leading cause of accidental death among children. According to the USA Swimming Foundation, approximately six out of 10 African-American and Hispanic/Latino children cannot swim. Children in these groups are about twice as likely to drown as Caucasian children. The rate of youth drowning deaths in ethnically diverse communities is two to three times higher than the national average.

    These grim statistics have fueled swim programs nationwide – programs with the goal of making sure all kids are water-safe. An article in this issue’s Healthy Swimmer brings us up to date on USA Swimming Foundation’s Make a Splash program, which is providing seed money for learn-to-swim programs in underserved areas of the country. Program spokesperson, Olympian Cullen Jones, completed a six-city tour this past summer to promote awareness and kick-start programs.

    Programs and progress are encouraging, but a failure to examine the root causes of problems often creates more problems. The dearth of swimming skills among modern African-Americans has perpetuated a belief that blacks were always poor swimmers, despite evidence to the contrary. Kevin Dawson, assistant professor of history at the University of Nevada, Las Vegas, contributes some of his research findings in Splashback. Professor Dawson shares accounts of skilled black swimmers dating back to the late 1600s. From the Middle Ages onward, most Europeans did not swim at all. As these Europeans came in contact with Africans, they were amazed at their swimming abilities. So what happened? How did we get to today?

    Some believe that slaves born in the U.S. were not taught to swim because they would use it as a means of escape. This may have been true in isolated cases, but Dawson says what happened during Reconstruction and on through the civil rights movement has had a bigger impact. “Bodies of water that were previously used for recreation by blacks were often repositories for victims of racial violence,” Dawson says. Water became closely associated with terror and violence.

    When people are afraid of water, their children seldom learn to swim. Ergo, many generations of African-Americans did not learn to swim. In 1969, a now widely discredited study titled “The Negro and Learning to Swim: The Buoyancy Problem Related to Reported Biological Difference,” claimed that, due to heavier bones and muscle mass, blacks were not buoyant enough to swim well. Throw segregation into the mix, with little or no access to public pools and beaches, and the lack of pools in ethnically diverse communities, and the cycle continued.

    How does this relate to Masters swimming? USMS is proud to support the USA Swimming Foundation and its efforts to eliminate childhood drowning due to unequal opportunity. The Foundation has a presence in SWIMMER, and many USMS members donate directly. USMS is a supporter of the Foundation’s annual banquet, Golden Goggles. All of us in the swimming community can work together to make sure opportunities to enjoy and be safe in water are available to everyone, regardless of race.

    Updated July 1st, 2014 at 10:55 AM by Editor

    Staff Blogs
  11. New Years Swim - long and boring

    by , December 31st, 2009 at 05:44 PM (Mixing it up this year)
    This was my long and boring swim but it was a challenge non the less.

    50x100@1:40 Free held 1:30's

    Followed up with the following with the kids:
    20x50@1:00 Free Kick w/fins
    10x50@1:00 Fly w/fins
    10x50@1:00 Back w/fins
    10x50@1:00 Free kick w/fins

    Total 7500 yards
  12. Victus in Aughts; Invictus TK!

    by , December 31st, 2009 at 04:57 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    State-dependent memory is a phenomenon that at least partly explains why ones life, when viewed from the perspective of current happiness and triumph, seems to have been always thus; likewise, present suckiness seems to trigger recollections of nothing but former suckiness, thus lending the impression that it's all been a Full Catastrophe from the get-go.

    [ame=""]YouTube- Zorba - "the full catastrophe"[/ame]

    No stranger, me, to state-dependent memory's bamboozling effects in both the up-and-down directions, as well as the full catastrophe's dual nature, for without said catastrophe, would there be any point whatsoever?

    [ame=""]YouTube- Peggy Lee - ♫ Is That All There Is ♫[/ame]

    It is against this waffling backdrop (Life tastes great! Life's less filling! Tastes great! Less filling!) that I momentarily cast aside the feigned cheerfulness of recent vlogs to assess the Aughts.

    My knee jerk analysis here is that the decade between Y2K's unfulfilled promise of global high tech disaster to 2009's unfulfilled swine flu monster plague, and all the pointless if passionate rancor in between, has been the most dispiriting decade in memory.

    I'm not much of a reader of literature myself, but every once in a while, I will read something that strikes me as particularly insightful. The following quote, by Louis Ferdinand Celine, seems to my state-dependent-melancholic side to perfectly sum up the past ten years and the effect this has had on me and all my grubby personal aspirations, career and otherwise:

    “I didn’t understand. I was being hornswoggled by everything and everybody, women, money, and ideas. I was a sucker, and I didn’t like it. I still run into Musyne now and then, every two years or so she crosses my path, as people one has known well tend to. Two years is the time it takes to perceive at one glance, a glance as sure as instinct, the ugliness that can come over a face, even one that was delicious in its day.

    “For a moment you hesitate, then you accept the face as it has become, with its repugnant cumulative disharmony. What can you do but acquiesce in this slow, painstaking caricature which two years have etched, but accept the passage of time, that portrait of ourselves. Then we can say that we’ve really recognized each other (like some foreign banknote that one hesitates to accept at first sight), that we hadn’t taken a wrong turn, that each on his own we’d traveled the right road, the inevitable road to decay, for another two years. That’s all there is to it.”

    But then I ask myself, is such a view of the past ten years really accurate? Or is what is actually hornswaggling me not so much money and ideas and all the other literal and metaphorical Musynes of the world, but rather my own sense of X--whatever X might be, character defect or unreasonable sense of entitlement or some other thing that cries out to be filled, or perhaps more accurately, plugged?

    If forced to make a list of my personal ups and downs of the Aughts, the former would clearly outnumber the latter. In early 2000, for example, I got to go to the jungles of Ecuador and made it out without being speared by the Taigeri; in late 2009 I got to go blindfolded into the Frank Church River of No Return Wilderness Area and made it out without being disembowled by wolverines.

    In between, I enjoyed innumerable other little adventures, and if the price for doing so was to have to write, then rewrite, about these experiences, only an utter ingrate would complain too much. I watched my beloved sons grow into young men, and made a number of wonderful friends--many of them among the incredibly likable ranks of USMS. Along these line, I managed, by fluke of the timing of national meets, to place 4th in the World in a couple FINA masters tabulations (twice in LCM and once in SCM).

    Throughout the decade, I suspect I have worried more than perhaps the average fellow that something horrible might happen. But these worries, for the most part--no, for the entire part--have come to naught.

    Into every life, some rain must fall--but realistically looking at things, there was no more rain falling in mine from 2000 to 2009 than in any preceding decade.

    In fact, were my present (and transiently disconcerting, I admit!) circumstances just a wee bit rosier, I dare say it would be easy to sum up the past decade as the best decade in the history of the world.

    Of course, you cannot always be making love to a young Ursula Andress while simultaneously eating a Baby Ruth candy bar and taking a phone call from the National Magazine Awards committee informing you of your lifetime achievement award--or similar set of circumstances that, for me, at least, tends to recallibrate my own state dependent memory in another direction entirely.

    Still, there is no reason besides fear itself to imagine that the coming decade will be anything but a new grand adventure for us all, with worries as always but worries that invariably come to naught--a bit of endurance and ability to cope with a bit of pain, the hallmarks of swimmers, to be sure: best wishes for the teens, or whatever the next decade is likely to be called.

    [ame=""]YouTube- Celebration - Ronald Bell (Greatest Hits)[/ame]
  13. Sarasota Y Sharks Masters 5:30 Workout -01/02/09 -SCY

    by , December 31st, 2009 at 03:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 200 3:30
    2 X 150 2:30
    4 X 100 1:30
    4 X 50 :45

    2 X 200 kick 4:30

    1 X 200 moderate swim 3:20
    4 X 25 kick*fast,no board* :40
    4 X 50 swim *fast* 1:00
    Three times through with a break between rounds.

    8 X 25 :40
    sprint 20 yards, no breath.

    6 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Dry Land at 5:30 am

    by , December 31st, 2009 at 02:53 PM (My Passion)
    Slept in today (for me), got up at 5:10 am and in the gym around 5:35. Did 30 minutes of stairmill at level 7 (still trying to work back up to level 10). Heart Rate maxed at 157 (It is often much higher), but for some reason, I felt nauseous - badly nauseous at around 25 minutes. I completed the last few minutes leaning on the rails - which I never do. When it was over, I sat down and put my head down by my knees.

    After a few minutes, felt better and got a good stretch in. Worked 5 hours, then stopped by auto repair shop for estimate and parts to order so they would be ready Monday morning. Rental car was approved by the 'at fault' party's insurance. Then to grocery store for some goodies for tonight.

    Just Hubby and me tonight - and lots of goodies and some movies until the ball drops!

    Happy New Year
    Happy Swimming
  15. Thursday Dec 31st 2009

    by , December 31st, 2009 at 11:41 AM (Ande's Swimming Blog)
    Thursday Dec 31st 2009

    listen to I Resolve (the New Years Resolution Song) with the one you love just before midnight tonight

    Thanks to everyone who follows my blog
    hope your 2010 is even better than 2009 updated and Indexed the SPMA SCM Meet

    Like the 4 x 100 Medley, I'm in lane 4 with Todd, Tyler & Mike
    Erik Hochstein (ehoch) whooped me on the 3rd turn, went in ahead, came out behind

    Weighed 221 after practice today,
    trying to lose my holiday cheer
    got more to go

    recently did my online 2010 USMS Registration
    Don't have a team?
    Register with Longhorn Masters, TXLA

    Subscribe to this Blog

    BTW I'm Going to be in Nashville TN
    Sat jan 9th - Wed Jan 13th

    My 2010 Swimming Resolutions are:

    1) Lose 15 or more pounds: weighed 225 on the day I wrote these

    2) Improve my Flutter Kick

    3) Improve my 100 FREE,
    went 48.8 in 2008

    4) Get Stronger


    Whitney coached
    6:30 - 8:00
    swam with mike Paul Tyler Todd Marcio
    Brad, jon, & Sierra
    main pool

    WORE briefs

    warm up
    200 flutter kick with a board

    main set

    STATIONS but I did 50's

    ASSIGNED: 4 rounds of
    8 x 50 on 1:15
    odds FAST kick or swim
    evens 4 strokes fast off each wall
    100 easy
    round 1: flutter kick
    1) flutter kick easy speed 38
    2) easy
    3) flutter kick went 34
    4) easy
    5) flutter kick went 33
    7) skip
    8) flutter kick went 30
    100 easy

    round 2 flutter kick
    1) flutter kick easy speed 37
    2) easy
    3) flutter kick went 35
    4) easy
    5) flutter kick went 33
    7) skip
    8) flutter kick went 30

    round 3 put on leg skins
    fast flutter kick with a board
    went 29

    round 4 SDK
    1) went 33
    2) easy
    3) 30
    4) easy
    5) skip
    6) skip
    7) skip
    8) 50 SDK whitney timed
    went 24.8

    100 easy

    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
  16. The Little Things You Do

    by , December 30th, 2009 at 11:51 PM (Meet Director's Path to Tranquility)
    "God is in the details."
    -Ludwig Meis van der Rohe

    During the first meet, a lot of attention was paid to the little things. The goal was to 'put a smile on your face.' I wanted to host a meet differently and one way was to pay attention to the details - make the little things pleasurable and enjoyable. This does two things.

    First, little fun things help relieve the pressure and tension of competition, especially for new swimmers. Somehow we pulled it off. Each year, swimmers tell us that our meet has a fun and relaxed atmosphere.

    Second, if something does go wrong, swimmers are more likely to overlook and forgive. This was especially important for the first meet, where there was a boatload of things that could (and did) go wrong. A bad experience could result in a tarred and feathered meet director, and could give the meet a bad reputation.

    The little things:
    • All timers and meet workers wear name tags, and are encouraged to wear their Hawaiian tropical shirts to give the illusion of warmth in winter.
    • Inflated tropical fish are hung from the backstroke flags, pink flamingoes grace the warmup gutters, tikis scare away evil from the awards table. I checked the rule book, and there is no prohibition of tropical fish on the flags.
    • The luau hospitality room's free food and drink is for everyone to enjoy.
    • Every swimmer (and worker) gets a 'cheap lei' at check-in.
    • First, second, and third place ribbon awards are teal, purple, and orange.
    • Ribbon award labels are printed in color with the meet logo.
    • Steel drum, calypso, salsa, and reggae music is played during warmups. Sometimes, the officials will dance for us.
    • Swimmers in the 3-person coconut relay can team up with anyone in the meet.
    • Small tropical prizes are awarded to the coconut relay winners (shark pens, tropical shirt magnets, hibiscus can coolers)
    • We list the swimmers entering their first masters meet on the front of the meet program so there is no hiding.
    • Swimmers entering their first meet get a tropical souvenir (hibiscus baseball cap) at check-in.

    All this requires more work in planning, setup, and more things to purchase ahead of time. So far, attendance is up and growing. The regular meet attendees are now beginning to respond, too. Last year, several swimmers wore their own tropical shirt 'warmup sweats' between races. A few from Virginia Masters preferred to use muumuus and brought their own leis (making our cheap plastic ones look, well, cheap and plastic.) And some fetching women are now sporting suits with stylish tropical floral designs. These haven't appeared yet on guy's Speedos. Maybe Paul can start a trend this year.
  17. Sure do prefer the sprints with lots of recovery

    by , December 30th, 2009 at 09:16 PM (Elise's Fitness Fun)
    How can anybody not enjoy sprinting and getting lots of recovery between each swim? I know some say it gets them tight or out of their endorphin grove. Not me. I just don't get into a grove on endurance sets. I guess I'm just also getting older and can't recover as well between sets. I would have loved the below main set in college, but it has just gotten tougher as I have gotten older.

    Warm-up: 100 easy
    6 x 100 free on 1:30 - descend 1-3, 4-6

    2 rounds of the following:

    2 x 200 I.M. on 3:00
    4 x 100 free on 1:30
    6 x 75 - fly/back/fly, back/breast/back, breast/free/breast on 1:20
    8 x 25 non-free on :40

    1 minute rest between each round. Did the second round all free with another swimmer who specializes in free. I love the 25s on :40. You can actually sprint those all out. Not the case on the I.Ms or the 75s. The 100s were pretty easy to sprint, but not after those IMs. Felt much better doing free on the second round.

    6 x 100 pull with buoy on paddles on 1:30

    200 easy

    4400 yards

    Went to chiro today and he did a readjustment on me. Left hip/back area was really tight. It seemed to loosen up when I was swimming, but a little bothersome when I did turns.

    Since Y closes at 12 tomorrow and is completely closed on Friday, I may just be lazy again for a couple of days. My New Year's resolution is to swim four days a week for the month of January. I'll start this on Monday, January 4. February, will probably swim 4 days a week until Auburn meet, but will be doing easy/taper workouts. I'll have to back off for a two or three weeks after that, maybe going just three days a week. I guess mid-March, April, and May will be back to 4 times a week to get ready for Nationals.

    For Nationals, I think I'll go with 50 fly, 100 free, and 50 back on Saturday. For Sunday, I'll do a "fun" off-event, the 500 free. That is plenty for me!
  18. Killer workout today..

    by , December 30th, 2009 at 08:10 PM (The Labours of SwimStud)
    Swam with a college level swimmer and got my butt kicked.
    Written thusly:

    200 S, 200 K, 200 P

    20 x 50 :45
    1 x 400 6:00
    9 x 50 :40
    1 x 400 6:00
    4 x 50 :35
    1 x 400 6:00
    3 x 50 :30
    1 x 400 6:00

    4 x 50 EZ

    I knew this would be threshold swimming for me for most of that large set and I must say I was pretty happy with what I actually did out of that set:

    20 x 50 :45 skipped #11 and #16
    1 x 400 6:00 did 350
    9 x 50 :40 skipped #4 and #7
    1 x 400 6:00 did 350 as a kick/pull
    4 x 50 :35 put the fins on skipped 4
    1 x 400 6:00 did 300
    3 x 50 :30 we did 3 x 50 1:00 AFAP made 35-37s
    1 x 400 6:00 with my fins on

    I did 45 minutes lifting after was a challenging workout 3750 done in about 1hr for me.
  19. Last swim of the Year

    by , December 30th, 2009 at 06:37 PM (My Passion)
    Alarm went off at 4:35 after a night of deep sleeping with no waking - Nice Sleep

    Warmed up with 200 free.
    Donned fins and we all did
    5 X 100 free on 2:00
    20 X 50 alt free/breast on 1:00
    300 cool down

    I had facebooked a friend on Tuesday night that if she went to practice, we were ging to Starbucks afterward. She facebooked back that she would go to Starbucks only if I did crunches with her after practice I did not see the post, but she told me about it, so I did crunches with her and the others. I know I will be cussing her out the next few days when my abs start burning

    Starbucks was nice and I left for work at 7:15. I got most of the way to work and was on the access road, ready to merge onto I-10. The exit from I-10 came before the entrance. For God only knows why (no cars exiting and a separate lane even if they were) the car in front of me stopped dead . I hit the breaks hard and stopped as well. The car behind be did the same and swerved, but hit me anyway . Meanwhile the jerk who stopped needlessly drove off.

    No one was hurt. The girl who hit me was under 21 and handled herself very well. Car will be in shop starting tomorrow and I will have a rental.

    If only I hadn't stopped for Starbucks (or hadn't done the crunchies ). Anything that would have put me on a different time table, so I wouldn't have been behind the Stupid, Stopping Jerk .

    Happy Swimming
    Swim Workouts
  20. Drylands, Wed., Dec. 30

    by , December 30th, 2009 at 04:13 PM (The FAF AFAP Digest)


    broomstick twists, 1 x 25
    bent over rear delt fly, 12.5 x 2 x 15
    standing single arm push on double cable machine, 25 x 2 x 15 each arm
    single arm standing lat pulldowns, 55 x 2 x 15, each arm
    russian twist on incline bench w/25 lb plate, 2 x 25
    snatch windmill w/20 lb DB, 20 x 2 x 10, each arm
    squat swings w/25 lb plate, 25 x 2 x 15
    goblet squats, 50 x 2 x 15
    lying overhead tricep press, 40 x 2 x 15
    decline reverse crunches w/10 lb DB held by feet, 3 x 15
    body rows, 3 x 20
    hanging knee tuck kick outs, 2 x 15

    tabata squat thrusts w/press & med ball = 8 rounds of 20 seconds on and 10 seconds off. (Used my iphone to time.) Killer!

    [ame=""]YouTube- Faster Swimming dryland routine called Tabata[/ame]

    see also:


    CF Swimming Tabata Death:
    WOD: 5 rounds tabata x 5 exercises (no rest in between)

    Wall Ball
    Double unders (or 1/3 for singles)
    Push Ups
    Sit Ups (I'd sub plyos for this myself)


    internal and external rotators
    med ball on wall
    scapular wall slides
    prone scapular scrunches
    3 position arm extensions
    dumbbell shrugs
    scapular pulls

    P90X Ab Ripper:

    11 exercises, 25 times each:

    Knee In and Outs
    Bicycle in reverse
    Crunchy Frogs
    Fifer Scissors
    Hip Rock and Raise
    Pulse-ups with straight legs
    V-up roll ups
    Obliques V up crunches, each side
    Leg climbs
    Mason twist oblique twists

    Looks like it is all right here:

    [ame=""]Dailymotion - P90X Ab Ripper X Part 1 - a College video@@AMEPARAM@@[/ame]


    2 x 1 mile run to drop the car off for new tires and go back to get it. It's WAY to cold out for my taste to run.



    1. Well, I made it through my first official tabata cycle doing squat thrusts w/a press as in the swimming dryland video. Not easy. My heart rate was up pretty high -- probably the highest its been since I swam the 100 back at NE Champs. lol. Seems like a great exercise though.

    2. I'm really liking the snatch windmill exercise. It's a good shoulder isometric and really works the core.

    3. There are no jump ropes at my gym. And my son's jump rope is awol. So I ordered a jump rope today along with "The Stick" for my troublesome calves. It's supposed to be more effective than a foam roller.

    4. The P90X Ab Ripper video seemed harder than usual after my gym session. I hadn't done it in awhile and doing it also confirmed that it is, in fact, much different than the P90X Plus ab/core workout. Much more ab isolation. I think the oblique V up crunches are the best exercise on this DVD.

    5. I think the hanging ab work may be irritating my elbows slightly. I plan to go back to using my ab slings.

    6. I had an appt with my sleep doc today. We also discussed the allergy issues. He says that, given my symptoms, it's an absolute no brainer that I have a gluten intolerance/allergy and I need to cut it out asap in toto from my diet. He says I also have a lactose intolerance/allergy, but that symptoms of hives, rashes, anemia and hand tingling indicate a gluten issue, not a lactose issue. (He said the latter could be controlled somewhat by taking lactate tablets before eating any dairy.) He thinks my reaction after dinner the other night was likewise gluten, not lactose, even though I *thought* I was eating gluten free. Restaurants, as Q has noted, are apparently, wholly unreliable ... It's also not a good sign that the allergies seem to be escalating. Big ugh.

    Updated December 30th, 2009 at 10:27 PM by The Fortress

    Strength Training and Dryland Workouts , Running