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  1. Sprint Free/Back

    by , January 14th, 2009 at 12:52 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM)

    Warmup
    8x100 on 2:30 - 75 free/25 6kk & roll back
    4x25 back descend on :40
    25 easy free

    2x50 back on 1:45 - all out (I went right around 1:00 for both)
    4x100 free on 3:00 - all out (I held back just a bit on the first and tried to pick it up on the subsequent intervals. I went 1:20, 1:21, 1:24, and 1:25)
    25 easy free

    2xthrough
    75 free on 1:45 - no breathing from flag to wall and back out.
    100 free on 1:45 - same breathing as above

    1800 meters

    Notes: I couldn't bring myself to leave every bit of it in the pool on the first sprint free, which is why I was able to maintain the intervals I did I think. Next time, I need to listen to my coach and do the workout assigned. My backstroke is starting to feel a little more relaxed. I find that I'm able to concentrate on parts of my stroke now, rather than trying to not drown!
    Categories
    Swim Workouts
  2. Wednesday Jan 14th, 2009

    by , January 14th, 2009 at 12:13 PM (Ande's Swimming Blog)
    Wednesday Jan 14th, 2009

    Ande's Swimming Blog short cut is
    http://TinyURL.com/AndeSwim

    NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    3 days away training through
    Entered
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    50 days away
    Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up
    got cuts in the events I want to swim

    WEIGHTS
    lat press
    lat pull
    bench press
    leg press


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:35
    swam with Tyler Andrew Mike Varozza, & Nate
    beside Andrew, Larry Mark & Tom


    warm up
    900 done 100fr 50fl 100fr 50bk 100fr 50br

    8 x 25 fl on 25

    4 x 150 fr on 2:00 desc
    went 1:32

    8 x 50 on 50 done fl bk

    4 x 150 fr on 2:15 desc
    held 1:30's & 31's

    8 x 75 on 1:15 done fl bk br

    assigned 4 x 150 on 2:00 3 breaths per 25
    did 4 x (50 fr 50 rest 50 fr) took 6 SDKs off each wall

    got out around 7:40 am
    drove to San Marcos to help coach the San Marcos High Swim Team
  3. Wednesday 1/14 - a different Back day

    by , January 14th, 2009 at 07:32 AM (Mixing it up this year)
    The lower back is getting better but still not 100%, maybe 75%.

    10x50 @ :55 Free
    5x100 @ 1:45 Free

    2x[300 @ 6:00 Back with Paddles and board
    ...[3x100 @ 2:00 Back 25 rt arm, 25 lft arm, 50 swim
    ...[4x25 @ 1:00 Back kick
    ...[6x50 @ 1:00 Back Drill alternate double arm/catchup

    500 Free EZ

    Total 3500 yards
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  4. Soul MRSA or something worse?

    by , January 13th, 2009 at 06:30 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Despite lots of fluids and rest and HBO On Demand TV comedies to rally the jolly immune system warriors within, I appear to be descending ever deeper into the Poe-esque gloomworld wherein doth dwell all manner of microbes and wretchedness.

    As today's mercifully short Vlog will reveal, I have begun to disintegrate. The once tight skin that held my lithe musculature like a silk purse has begun to suppurate and pustulate in ways that preminisce, as they say, the worm in the salad days to come.

    Please, fellow swimmers with doctor degrees, especially those versed in skin lesions and sinus pain and scarecrows for the grim reaper, can you take a quick look then phone in a prescription for me at the Moon Township K-Mart, telephone number 412 262 1570?

    Brompton's cocktail, where art thou in this wretch's hour of need?


    http://www.youtube.com/watch?v=p02qAzkyrdE

    or just click this:

    BORKED

    Updated January 20th, 2009 at 01:12 PM by jim thornton

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  5. Mid morning manouvers.

    by , January 13th, 2009 at 04:29 PM (The Labours of SwimStud)
    No, not those ones!

    Tried to do a bit different this am:
    500 K with fins.
    2 x 100 P Snorkel, paddles and fins.
    2 x 100 S Snorkel and paddles.
    8 x 25 off block 1:00 1 & 8 no breathers.
    4 x 50 EZ
    200 K with fins.

    Feeling a bit tired.

    Updated January 13th, 2009 at 06:03 PM by SwimStud

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    Uncategorized
  6. Tuesday, Jan. 13

    by , January 13th, 2009 at 03:46 PM (The FAF AFAP Digest)
    Chiro love:

    Spent 35-40 minutes with my ART/chiro doc. He worked over my neck and shoulders (delts, lats, teres and infraspinatus). I need to get some more specific exercises for my pesky infraspinatus muscle. Really should re-watch my Buchberger video to remember all the different exercises and add some to the RC regimen.

    I asked him why neck issues always seem to surface upon getting out of bed in the morning (at least for me). (See, Ande, I'm always ASKING. ) He said that typically the neck issues are related to something you did during the day, and that the neck muscles tighten over night. No idea what I did during the day to cause the neck issue -- I think it occurred after a day off. But it could also be due to restless sleeping.

    Pool love:

    Warm up:

    400 swim
    200 kick
    200 fly drills
    8 x 25 fly spin drill w/MF

    Pre-set:

    4 x 75 free @ 1:15

    Speed set:
    (with fins except breast)
    (The 25 frees always make me the most tired. Wonder why? Less time under water?)

    16 x 25 breast, alternate 25 AFAP, 25 EZ
    16 x 25 back, alternate 25 AFAP, 25 EZ
    16 x 25 free, alternate 25 AFAP, 25 EZ
    8 x 25 fly, alternate 25 AFAP, 25 EZ
    8 x 25 fly, alternate easy speed fly/EZ

    100 C/D

    Total: 2900

    _____________________________________

    Speed feels a bit off. Probably because I haven't been doing as much AFAP work. After my meet, going to shift into more speed work.

    My fly technique is better when I'm going easy speed. I think I am more apt to go into bouncy Stevenson fly mode when I sprint.

    Going to take the next couple days fairly easy (around 2500 maybe) and not lift, as my meet is this weekend, not next weekend as I thought. Duh. Good thing Mini-Fort reminded me. Timing not the greatest (again -- I'm cursed. ).
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  7. Backstroke day

    by , January 13th, 2009 at 11:43 AM (A comfort swimmer's guide to easy swimming)
    Warm up
    1 x 300, did 1/2 free, 1/2 back

    Drills
    6 x 50 kick on back, 25 dolphin/25 flutter
    2 x 100 drill cycle

    Main
    Repeat 2x
    {1 x 200 back on 3:30 (3:00, 3:04)
    {2 x 100 back on 1:45 (ave 1:30)
    {4 x 50 back on 1:10 - Moderate

    1 x 200 free on 3:15 (2:45)
    2 x 100 free on 1:35) (1:20)
    4 x 50 free on :55)

    50 back fast from racing start. Went :34

    Cool down
    4 x 50 easy

    Total: 2800 yards

    100 Drill Cycle
    Free: 25 wrist drag / 25 catch up / 25 1-arm, switch arms at mid-pool / 25 swim
    Back: 25 rifle drill / 25 false recovery / 25 1 arm switch arms at mid-pool / 25 full stroke swim

    Updated January 13th, 2009 at 06:47 PM by poolraat

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  8. Tuesday Jan 13th, 2009

    by , January 13th, 2009 at 11:25 AM (Ande's Swimming Blog)
    Tuesday Jan 13th, 2009

    Ande's Swimming Blog short cut is
    http://TinyURL.com/AndeSwim

    NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    4 days away training on through (no rest)
    Entered
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    51 days away
    Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up: http://www.utexas.edu/longhornaquati..._Standards.pdf
    I got cuts in the events I want to swim


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:34
    swam with Tyler and Brad
    beside Andrew, Brandon, Ned, Paul, Doug & Larry

    warm up
    2 x (300, 200, 100)

    8 x 50 fr on 35
    Made it despite cramping tight arms
    right into
    100 easy DPS count your strokes

    8 x 75 done 50 k 25 fast on 1:05
    worked my SDK on the 25 fast

    rest 30 - 1:00

    8 x 50 fr on 34
    MADE IT
    right into
    100 easy DPS count your strokes

    8 x 75 done 50 fr 25 bk on 1:05
    worked my SDK on the 25 fast

    Rest 30 - 1:00

    8 x 50 fr on 32
    Made It

    right into
    100 easy DPS count your strokes

    8 x 75 done 50 fist closed 25 bk on 1:15
    worked my SDK on the 25 fast

    20 x 25
    2 rounds of
    2 on 15
    2 on 20
    2 on 25 with one breath
    2 on 30 with no breath

    then
    4 easy

    25 easy

    25 SDK on my belly
    roll start
    amy timed
    went 11.8
    Why is my belly SDK much slower than my back SDK?

    50 easy
    Categories
    Swim Workouts
  9. Tuesday 1/13 - Day two of back trouble

    by , January 13th, 2009 at 07:42 AM (Mixing it up this year)
    Today was not as bad as yesterday but did take me a while to loosen up again. Something about sleeping just stiffens the back.

    3x200 @ 3:30 Free Descend went 3:15, 3:12, 3:05 this is pitiful for me
    10x100 @ 1:30 Free with paddles and bouy this was better 1:27, 1:27, 1:28, 1:27, 1:25, 1:25, 1:26, 1:24, 1:22, 1:21
    10x50 @ 1:15 kick Free 1:13, 1:13, 1:12, 1:11, 1:12, 1:07, 1:06, 1:04, 1:05, 1:03
    10x50 @ 1:05 IM 1/2 pull 1/2 kick
    5x200 @ 3:30 Free with paddles and bouy went 2:57, 2:51, 2:46, 2:43, 2:37
    2x100 @ :10 Rest Fly 25 rt arm, 25 lt arm, 25 drill, 25 swim
    200 EZ

    Total of 4000 yards

    Today I'll try the tens unit again and see if tomorrow is better than today. But I still feel
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  10. Love me two times babeeeee...

    by , January 12th, 2009 at 10:10 PM (The Labours of SwimStud)
    OK well not love but swimming...almost as good...

    Early dip was the normal skills and drills merry go round:
    4 x 50 FR to warm
    12 x 25 K no fins :45 #4, 8, 11 & 12 AFAP (no rest between 11 & 12)
    3 x 100 K HARD with fins :20 RI
    4 x 50 Pull fins, paddles and snorkel
    4 x 50 swim snorkel and paddles
    4 x 50 swim paddles
    4 x 50 swim 2 snorkel/ 2 no gear.
    Total 1600

    Best part of 20 minutes water treading while coaching in the deep end.

    Evening swim all free:
    6 x 50 swim
    5 x 200 thusly:
    1) EZ
    2) 150 EZ/50 HD
    3) 100 EZ/100 HD
    4) 50 EZ/150 HD
    5) HD
    100 EZ
    500 8:45 (1:45pace)
    400 6:40 (1:40pace)
    300 4:45 (1:35pace)
    200 3:00 made it but needed rest to go
    100 1:25 made it gasping!
    300 EZ
    Total 3200

    Grand Total 4800
    Categories
    Swim Workouts
  11. This is cool!

    by , January 12th, 2009 at 09:59 PM (The FAF AFAP Digest)
    Received an belated xmas present from my Mommy today:

    http://activewrap.com/products/shoulder/

    Trying it out tonight on my often cranky left shoulder. Looks awesome.


    Also, had a complete brain fart today. Thought my meet was the weekend after next. No, it's this weekend. I wish I hadn't increased weights today, as I'm already sore. Might take it a bit easy the next couple days so I'm not for my meet. I already have new event jitters as it is! lol

    Just saw I was in lane 8 for two of my three events -- my very fav thing in the world. lol At least it's a decent pool.

    Updated January 12th, 2009 at 10:06 PM by The Fortress

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  12. Fast Aerobic Free

    by , January 12th, 2009 at 03:15 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to noon at the Jamerson YMCA (SCY)

    Warmup
    200 free
    100 catchup drill
    100 free
    6x50 fisted free on 1:00 (held :45s)

    Twice through
    3x100 free on 2:10 - last one fast
    (1:30, 1:30, 1:20 - 1:30, 1:29, 1:19)
    4x25 free on :30 (held :20s relaxed but hard)
    Extra minute of rest

    8x50 free on 1:15 (held:40 fairly relaxed, worked turns and breakouts)
    8x25 free on :45 fast (went :17-:18s)
    4x25 free on :30 (held :20s)
    200 w/d (I did 100 of this backstroke, which is unheard of for me!)
    2400 yards

    My two fast 100s felt very relaxed and I concentrated on a good catch with high elbows.

    Updated January 13th, 2009 at 08:59 PM by Iwannafly (Because I can!)

    Categories
    Swim Workouts
  13. Distance Day

    by , January 12th, 2009 at 02:31 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warm up
    1 x 300 choice


    Drill
    2 x 50 25 scull/25 swim
    4 x 100 drill cycle, did 2 free and 2 back



    Main Set
    2 x 250 free on 4:00
    1 x (200/100/200) 20 sec rest after each
    5 x 100 on 1:45
    10 x 50 on 1:00


    Cool down
    1 x 100 easy kick
    1 x 100 IM easy


    Total: 3000 yards
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    Uncategorized
  14. To swim sick or not to swim sick, that is the question

    by , January 12th, 2009 at 02:30 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    In the past, I have occasionally asked for stroke analysis.

    In this video, I ask for throat analysis.

    Thanks for viewing. And please forgive today's uncharacteristic brevity. For fans of prolixity, if this is a word, I hope to be back to full throat soon.

    BORKED
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  15. Monday, Jan. 12

    by , January 12th, 2009 at 01:34 PM (The FAF AFAP Digest)
    Gym:

    35 minutes of weights. Increased the weights on a few exercises.

    Swim, solo, SCM:

    Warm up:

    700 variety swim, kick, drill

    Main set:

    Still not feeling 100%, so I did Stud's set again at a fairly mellow pace.

    3 x

    8 x 25 fly
    4 x 50 back
    2 x 100 breast
    1 x 200 free

    I modified it this way:

    Rounds #1, 3:

    8 x 25 easy speed fly @ :40
    (worked on staying flat and not lifting head up as much to breath)
    4 x 50 back @ :55
    2 x 100 breast @ 2:00
    (worked on taking the dolphin kick at the beginning of the pulldown instead of in the middle consistent with the new rule. I get farther, but it takes more oxygen.)
    1 x 200 backstroke kick @ 4:15, negative spilt

    Round #2, all kick, except I swam the breaststroke portion

    8 x 25 fast dolphin kick w/ board @ 30
    4 x 50 backstroke kick @ 1:00
    2 x 100 breast @ 2:00
    1 x 200 backstroke kick, negative split

    100 dolphin dive

    Total: 3200 meters

    Sat in the steam room for awhile.
    _______________________________________

    Thoughts:

    1. I'm going to try to take Michael/qbrain's advise this week and break my weight/core routine into 5 smaller workouts. This will involve getting to the gym more often. This is somewhat hard for me because the gym pool (which I swam in today as I was short of time) is way too hot. Can't sprint in it. So I have to spend time traveling to another pool. Not sure how this will work out. Can't get through all my weights that quickly. I could just up with 3 shorter sessions of weights. But I'm going to give it a spin and see how the week goes.

    2. My neck is killing me! I've wrenched it the last two nights sleeping. I'm often a restless sleeper, so I do this occasionally. Didn't swim any freestyle except in warm up today because it hurt to turn my head to the right. Calling my chiro shortly.

    3. Planning a couple sprint & mermaid workouts this week. I can feel that I didn't swim much last week. Would like to be in the water more this week.
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  16. Fat Man's swim on Saturday

    by , January 12th, 2009 at 01:04 PM (Fat Man back in the Pool)
    First Colony Aquatic Center - 25 SCYs Dana Coached.

    500 warm up
    10 x 50 free on :50
    500 Free (25 sprint, 75 dps)
    8 x 50 free on :50
    500 Free (1st & 3rd 25 sprint, 2nd & 4th dps)
    6 x 50 free on :50
    500 Free for time
    150 warm down

    3350.

    Most yards for the fat man in a work out since he has been back. Talking to our group - 2500 to 3000 is about the norm. New lane group for me, I probably should have led it. 500 for time was slower than previous.
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  17. Mon 01/12

    by , January 12th, 2009 at 12:33 PM (Ande's Swimming Blog)
    Monday Jan 12th, 2009

    My left lower back hurt a little, with pings of sharp pain now and then, felt it a little yesterday

    My plan for the meet this weekend was to train through but I'm tempted to rest a little

    http://andesswimmingblog.blogspot.com

    Ande's Swimming Blog short cut is
    http://TinyURL.com/AndeSwim

    NEXT MEET:Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    5 days away training on through (no rest)
    RESULTS
    Entered
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK


    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    52 days away
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up:
    http://www.utexas.edu/longhornaquati..._Standards.pdf
    I have cuts in the events I want to swim

    Lifted weights today
    lat press 8 x 40, 8 x 45, 8 x 50, 8 x 55
    lat pull 8 x 160, 6 x 197, 5 x 207
    bench press 10 x 135, 6 x 185, 4 x 190
    leg press 10 x 230, 10 x 320, 6 x 360


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:41
    swam with doug mike & nate
    beside Tyler & Larry

    warm up
    assigned 900 did 600

    4 rounds of: (swim & desc 1 - 3, k 4)
    400 fr went 4:15 on #3
    30 sec rest
    200 im went 2:15 on #3
    30 sec rest
    100 bk

    did several rounds of
    100 fr
    075 br
    050 bk
    025 fl

    got out around 7:45 am
    drove to San Marcos to help coach the
    San Marcos High Swim Team

    Updated January 12th, 2009 at 02:31 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Monday 1/12 - Back was hurting bad

    by , January 12th, 2009 at 07:42 AM (Mixing it up this year)
    My first couple of turns today were excrutiatingly painful, but as I have found out if I just push thru it, this too will go away eventually. After the first 500 I seemed to settle down, still sore but not the bad type of pain. My right hip is out of alignment and I was unable to pop it into place yesterday. Maybe I'll have better luck today.

    Well here is what I pushed thru:

    30x50 @ :55 Free did all the flip turns even though I did not want to

    2x 200 @ 4:00 Breast went 3:42 and 3:45
    ....4x50 @ 1:15 Breast kick
    ....2x100 @ 2:00 Breast 1/2 drill (double kick) 1/2 swim

    8x25 @ 1:00 Breast Scull
    6x100 @ 1:45 Free #2 and 5 Breast on the breast went 1:45 and 1:47.

    Total of 3700 yards
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  19. Sunday, Jan. 11

    by , January 11th, 2009 at 09:47 PM (The FAF AFAP Digest)
    Took a "sick day" on Saturday and felt better today. Good thing too, because Mr. Fort decamped to Pittsburgh to watch the Steelers this morning and I was booked solid with kid stuff the whole day. Headed to the gym to swim after coaching the summer league kids tonight -- but the pool closed early at 7:45 pm. Boo!

    Went home and hopped on my indoor cycle for an hour while watching the Golden Globes. (Really want to go see Doubt and The Reader.) Did a little bit of biking with the toes pointed down a la Jonathan Miller too. Then did 30 minutes of RC exercises and stretching. So I still got in a decent workout.

    Paul Smith sent me this backstroke drill. Looks fun, wish I could try it myself. If you can, you should!

    http://www.goswim.tv/entries/5502/ba...er-pusher.html
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  20. Of sandpipers, sore throats,and stroke analysis

    by , January 11th, 2009 at 08:47 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    1. Sore throats.

    Throat sore today, so sore, in fact, that it was a chore swallowing the 8,000-10.000 Kcals that still managed to somehow wend their way through the inflamed Scylla and Charybdis of my gullet and enter my stomach.

    Next Sunday, I am signed up for the 1-hour postal swim in the morning, followed by a Y meet in the afternoon. I am hoping that my sore throat is better by then. I will probably attempt to go to my swimming practice tomorrow, but will almost certainly need to swim in lane B or lane C, and keep some Ricolaaaaaaa! lozenges at the end of the pool within easy reach.

    2. Stroke analysis
    I am in negotiations with Jim M., our extremely knowledgeable webmaster nonpareil, for creating a new "group vlog" where interested swimmers can post video of their strokes to be analyzed by any volunteers (Chris, Ande, Patrick, Fortressa, etc.?) who might offer tips. I could do this here in my own vlog, but I think a dedicated one-stop-group-vlog site, dedicated only to swimming stroke analysis, could be very useful. I will keep you posted on the progress here.

    Note: by "in negotiations" with Jim M., I mean simply that I have sent him a private message asking for advice in how to actually do a group vlog. I am waiting for him to answer, which I am sure he will do soon, given his work ethic and general levels of indefatigability.

    3. Sandpipers
    My brother has done another wonderful short video on a type of shore bird native to Cape May County, New Jersey, where he lives. It has a wee tiny bit of human swimming, but a lot of lovely ocean videography of waters where my new Open Water swim will be held every year from now on, a few days before or after our birthday on Sept. 24th. This is a great time of year for open water swimming in New Jersey. The crowds are largely absent, and the water is as warm as it gets all year.

    Please enjoy the sandpipers!

    And stay tuned for the group Stroke Analysis Video Group Blog

    BORKED
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