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  1. Distance Day Today

    by , October 6th, 2010 at 07:32 AM (Mixing it up this year)
    This was my distance day since I haven't done much in a while.

    5x100@1:30 Free just barely made them
    5x100@1:30 Free kick w/fins just barely made these too
    10x200@3:00 Free w/paddles & bouy 1-5 held 2:45's then descended 6-10 going 2;44, 2:43, 2:42, 2:41, 2:38
    5x100@1:30 Free kick w/fins just barely made these
    5x100@1:40 Free 1-3 held 1:30's then EASY last 2

    Total 4000 yards
  2. Early October workouts

    by , October 5th, 2010 at 10:01 PM (Elise's Fitness Fun)
    Yikes! I'm going to have to get back in the habit of blogging again. Here is what I have done since I last blogged:

    Saturday, October 2
    Swam 20 minutes (nonstop) in open water

    Bench press: bar x 12, 65 x 10, 75 x 8
    Lat pull-down: 90 x 12, 100 x 10, 110 x 8
    Leg press: 130 x 12, 150 x 10, 170 x 8
    Hammer curls: 2 sets of 10 x 10

    2 sets of 20 Ls
    2 sets of 20 back extensions

    2 mile walk/run

    1800 SCY:

    Warm-up - 200 swim, 200 pull, 200 kick

    4 x 25 with fins: underwaters on :30

    4 x 75 dolphin on back with fins on 1:00

    100 easy kick

    4 x 75 fly drill on 1:30 - first 25 is 4 rt/4 lt/4 full fly strokes, second 25 is 3 rt/3 lt/3 full, last 25 is 2 rt/2 lt/2 full

    4 x 50 dolphin kick with board - no fins - on 1:00

    4 x 25 fly with fins AFAP

    100 easy
  3. Excruciatingly Slow Swim, Tuesday, Oct. 5

    by , October 5th, 2010 at 08:11 PM (The FAF AFAP Digest)
    Rest apparently didn't help. I dragged myself to the pool this morning after making African masks with 4th graders and did this measley bit o yardage:


    Warm up:

    600 various

    Slow 50s:

    12 x 50 @ 1:00
    reverse IM order, drill fly

    10 x 50 backstroke kick @ 1:00

    50 EZ

    Total: 1750

    Doc Visits:

    Went in for an evaluation and PRP with Dr. Wagner. MRI shows arthritis, tenosynovitis and degradation of the tendons. Only two options are surgery and PRP. I opted for PRP. Unlike with my shoulder, however, they don't numb the foot when doing the procedure, which involves multiple injections right into the tendons and joint. It was excruciatingly painful. I'm supposed to be hobble free by Thursday. Another round of injections in 4 weeks. Now that's something to look forward to! Of course, this is all necessary if I ever want to wear high heels again. Interestingly, he had seen a tri, a swimmer and a runner before me.

    As I was still feeling awful, I dragged myself to Immediate Care. Diagnosis: bronchitis. Real shocker there. Starting antibiotics.


    Today, I was trying to stay in the water as Jimslie suggested. I'm just not sure how much this helps. I certainly didn't feel better afterward. I think this week is going to be a write off training wise. Kinda frustrating. I was just getting back in a nice groove.

    Updated October 5th, 2010 at 09:04 PM by The Fortress

  4. Sarasota Y Sharks Masters 5:30 AM Workout -10/06/10

    by , October 5th, 2010 at 04:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30
    1 X 400 negative split

    1 X 200 kick 4:10
    4 X 75 kick 1:40
    1 X 100 kick 2:10
    4 X 50 kick 1:00

    1 X 100 IM 1:454
    1 X 75 stroke 1:30
    1 X 50 stroke 1:15
    Four times through. IM'ers go one round of each on stroke swims.

    1 X 400 5:45
    3 X 100 1:30 1:25 1:20
    Three times through. 100 intervals round 1 left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Wednesday, 10/5/10

    by , October 5th, 2010 at 01:07 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 swim back & free
    200 IM drill
    100 kick on side with snorkel
    200 pull free w/p&b
    300 swim back & free

    Main Set #1: with fins
    4 x 200/20sr - Last 50 is stroke - no back!
    (odds did free with fly on last 50 (2:50), evens did back with breast on last 50 (3:15))

    Main set #2
    10 x 50/1:00 Odds-smooth swim Evens - very strong kick
    (swam free on odds (40-41), evens kicked on back (52-53))

    Cool down:
    4 x 100/2 min smooth
    (back went 1:32-34 with 16-17spl)

    4 x 50: 1 on 55, 1 on 50, 1 on 55, and last 50 on 60

    Total:3000 yards
  6. The sun is a mass of incandescent gas

    by , October 5th, 2010 at 11:44 AM (Too Neurotic to be Suitably Aquatic)
    I made a great music mix to go with the constant rain that has been hydrating the Hudson Valley last week and this week (with sunny weekends, huzzah!) However, Coach says that the pool speakers are still busted, so no music. I pretty much believe him...

    So instead, I just swam and swam and swam, there were a bunch of 500's to do.

    75 swim (dive start)
    400 IM order k, drill, k, swim
    10 x 50 odd drill, even swim
    500 good streamlines off walls
    500 pull
    5x100 on 1:30 <--- made it!
    10x50 odd swim, even drill
    10x50 25 fly, 25 stroke

    didn't get to...
    5x100 choice
    2x50 under / over
    200 warm down

    It felt nice. And then I was the last one in the pool after the lane lines came out, so I got to play around like a dolphin. That's always my favorite part of being in the water. I love swimming diagonally from corner to corner, doing corkscrews, dolphin dives, just feeling the water, especially after a hard practice.
  7. Moving ok this morning but it is chillie here

    by , October 5th, 2010 at 07:32 AM (Mixing it up this year)
    I did not want to dive into the cold water but did finally do it.

    1000 as 200Swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd lap fast
    5x100@1:30 Free kick w/fins
    5x200@3:15 as 100free/100back w/paddles and bouy
    500 Free w/snorkle alt 100 swim/100 kick

    Total 3500 yards
  8. Monday, 10/4/10

    by , October 4th, 2010 at 06:26 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    300 Mix of free & back
    4 x 75/1:15 Build
    (did free, went 1:00± on these)
    4 x 50/50 desc
    (did backstroke, went 45->42)
    4 x 25/30 (went fly-free-fly-free)

    Swim (1500)
    4 x 100/1:45 ds free
    (went 1:25->1:18)
    8 x 25/40 Fast
    (free-back-fly(2x),free-back; free around 16, back 18, fly 17)
    3 x 100/1:40 ds free
    (went 1:23->1:20)
    6 x 25/45 Fast
    (fly-back-free(2x), free around 16, back 18, fly 17)
    2 x 100/1:35 desc free
    (went 1:25, 1:22)
    4 x 25/50 Fast
    (free-back-fly-free, free around 16, back 18, fly 17)
    1 x 100/1:30 build free
    (went 1:22)
    2 x 25/55 Fast
    (back-free, free around 16, back 18)

    Kicks (900)
    Fins: Kick 10 x 50/1:00 Very Strong
    (1-5 w/board alt flutter and dolphin, times 35-38, 6-10 on back times around 37)
    No Fins: Kick 8 x 50/1:15 Very Strong
    (1-4 flutter w/board, times around 50-52, 5-8 flutter on back times around 55)

    Cool down
    100 easy back & free

    Total 3400 yards
  9. Nada, Oct. 24

    by , October 4th, 2010 at 05:04 PM (The FAF AFAP Digest)
    Finally gave in and decided to rest. Too many coughing, breathing and asthma issues. So today is my 4th day out of the water. I don't think 30 minutes on Saturday really counts. Not sure I'll get in tomorrow either, as I'm in Lil Fort's class in the am and getting my foot jabbed in the pm. In light of all this, I think Indy at the end of the month is out for me. I won't be ready and I had wanted to attempt to swim fairly fast there. So I guess I'll reboot and aim for another SCM meet in December.

    Updated October 4th, 2010 at 05:09 PM by The Fortress

  10. Fall open-water swimming

    This past weekend I had two wonderful swims out at Brighton Beach with the CIBBOWS group. Saturday was pretty much a perfect beach day—air temps in the high 60s, sunny, water around 70, little wind, and very few jellies or other mysterious critters in the water. I stayed in the water for about 1.5 hours, most of it swimming, but some of it just floating around and looking at the scenery. It was heavenly. I’ve felt somewhat tentative and ill at ease as I’ve reacquainted myself with the ocean this fall. Saturday was the first day that I truly felt like the water loved me and that I wanted to stay in it forever. That’s what I think open water swimming is supposed to feel like!

    On Sunday the conditions were a bit tougher. The weather had cooled—the air temp seemed to stay at 50 all day long—the sun was in and out, and it was definitely windy. The water temp had only cooled by a few degrees, though, so it was still very comfortable. I ended up doing the entire 5K course with my swim buddy Hannah—the first time I’d actually swum the whole way. It really helps to have someone of comparable speed to swim with—if I had been by myself I would have been sorely tempted to stop sooner.

    There was considerable chop in the opposite direction of the current on Sunday, so if you swam in one direction you felt like you were being carried forward by the waves, but in reality you were going very slowly. In the other direction you actually got wherever you were heading pretty quickly, but really felt like you were being tossed backward and buffeted by the water. I enjoyed turning over and doing backstroke when swimming against the current and watching the waves break over my head.

    When I was swimming against the current, I tried out several freestyle variations. When I watch good open-water swimmers, they all seem to have a considerably faster turn-over than me, so I tried using shorter strokes and a quicker turnover for a while. But that just seemed to increase the number of times my arms ran right into the waves in a way that made any useful pulling difficult. I also tried doing more of a catch-up stroke, and using that forward arm to help my body ride along the waves. Maybe what worked best, though, was combining this catch-up stroke with an exaggerated rotation, and actually kicking while doing so. It did feel more like I could knife through the moving water on my side, but maybe that was just an illusion. It was fun playing around with different stuff, anyway.

    As the weather and water gets colder I’ll be experimenting with things to do to stay warm during my swims. I’ve been reading this cold-water thread on the discussion forums and taking note of the tips there. I’ve never worn earplugs before, but I’ve bought a pair and stowed them in my OW bag for when the temps drop. Swimmers were also double-capping on Sunday, so I can try that too. I’ve ordered a neoprene cap, but won’t wear it unless I absolutely have to to endure the cold.

    For after the swim, several people bought hot thermoses on Sunday, and sips of cocoa did feel really good. I think I”ll try that. And I really like knowing warm clothes are waiting for me after my swim. This weekend a sweater and swim parka sufficed (along with hat and mittens), but as the weather gets colder some ski pants and sheepskin boots might just make a field trip to the beach as toasty après-swim wear.

    The one thing I forgot on Saturday was some sort of lubricant to avoid suit/pit chafing, and I ended up with both. I used some on Sunday and don’t think anything got worse. But until my suit chafing heals, I need to find another OW swimsuit that hits me at a different spot under my left arm. Here’s the suit that chafed me:

    I like wearing it in open water because it is unlined, so sea lice or other stuff in the water doesn’t get stuck between the lining and the suit.

    I went through my suit drawer today to see if I had any other unlined suits I could wear. Here’s what I found:

    A friend gave me this European Arena suit a few years ago, and I’ve only worn it a few times. With no lining, it’s a little sheer for pool swimming. However, those white patches and the arena logos along the sides are iridescent, and I’ve read that some predatory fish are attracted to shiny objects, so I’m a little worried about wearing this in the ocean.

    I originally bought this Japanese Speedo as a competition suit, but it’s gotten a bit stretched out. I might convert it to an OW suit. But if I do, I don’t have any backup competition legless suits to wear at meets. And that’s a useful option to have for casual meets, or outdoor ones held in hot pools like the Wilton meet this summer. Then again, having a reason to shop for a new competition suit might not be so bad!

    This is an old Nike polyester suit. It might well do—I’ll have to test it out on a shorter swim, because polyester suits seem more likely to chafe me than regular ones. I’ve worn it tons, but it still looks like new.

    I’m ashamed to admit how many years I’ve had this sad-looking Dolfin suit. It was a grabbagger, and I always avoided wearing it for 2 reasons: (1) it reminded me of my hideous junior-high gym uniform, and (2) the lining and the suit seem to be different sizes—there’s way more lining than suit here. So I was thinking I could cut out the lining, and have a serviceable OW swimsuit. Has anyone ever tried delining a suit before?

    I’m worried that with the stretchy fabric it will be hard to cut the lining out without either cutting the suit or leaving in enough lining to cause chafing problems. But if I’m ever going to try this with a suit, it might as well be this one, since I will not shed any tears if it ends up not working.
  11. Final Solution for Fatties Like Me

    by , October 4th, 2010 at 03:45 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)

    My first two weight loss techniques:

    A) Stop Eating, and

    B) Chastity Belt Adapted for Buccal Cavity/Yawning Maw

    have, alas, failed to provide the miracle breakthrough for weight loss I'd hoped for.

    The former proved surprisingly impossible to sustain for longer than seven or eight minutes at a time. And the latter, unfortunately, could just not survive the wicked mechanical forces of my rasper organ of a mouth. This, apparently like a Dyson vacuum cleaner, NEVER LOSES SUCTION.

    I am forced, thus, to go back to the only absolutely 100 percent guaranteed remedy: a broken heart, or, because I have become much too fat of late to attract anybody who could then cruelly reject me, a facsimile of a broken heart.

    And so, ladies and gentlemen, my fellow rotundity victims and would be Hunger Artists, I present to you the third in my Triptych of Weight Loss Methods. I think you will soon see that I have saved the best for last with...

    Jim’s Melancholia Spa ®

    Depressed about your weight, butterball?

    Evidently, not depressed enough!

    At Jim’s Melancholia Spa ® we specialize in helping you lose weight fast--without dangerous diet drugs or even potentially heart-stopping light-to-moderate exercise prescriptions.

    Our philosophy couldn’t be simpler:

    Lose the will to live, lose the will to eat! ®

    When you first check in (no shoe laces, please!), our crack team of psychiatric nurse practitioners will administer medicines to deplete your brain of serotonin, noradrenaline, and a host of other neurotransmitters associated with feelings of well-being. Soon, you’ll have no appetite left for anything--sex, life, and most importantly, food-- which is just as well because the only “nourishment” we provide at Jim’s Melancholia Spa ® is synthetic potato chips fried in Olestra and flavored with aspartame!

    Yum, yum!

    Wink, wink!

    If you can stomach “three squares a day” of this proprietary Melancholia Spa Foodstuff Staple ®, you’ll lose weight even faster than most, thanks to the virtual certainty of acidic anal emissions!

    Acidic or not, at Jim’s, we see every kind of elimination as a good thing. For this reason, there will be no shortage of purgatives and Ipecac provided gratis to all our guests.

    Unlike trendy “fun” spas that promise the weight-loss moon but measure “success” in ounces, Jim’s Melancholia Spa ® is not set near some picturesque beach where the balmy breezes blow, keeping spirits high. You can find us instead in an underground cavern in Missouri (pronounced “misery,” pun intended!) tucked ever so deep inside the earth’s crust and ever so far removed from the green sunlit comforts of surface life.

    Indeed, at Jim’s Melancholia Spa ®, we pride ourselves on bringing you...A Little Closer to Hell ®.

    It’s a cold hell, too. Day or night, winter or summer, the temperature in our pitch black underworld never gets above or below an uncomfortable 52 degrees F. We let you keep your underwear, even provide you with a horsehair blanket to cover yourself as you curl up in fetal position around a wet stalagmite. Most of our guests, however, become so forlorn they eventually abdicate their wet blankets altogether.

    As certain medical researchers in Germany discovered during the late 30s and early 40s, the only thing better than despondency at triggering weight loss is despondency stoked by hypothermia!

    For guests with proof of health insurance, our Tough Lovin’ Staffers ®--the best brutal blackguards you could ever hope to have care for you!--will offer the special a la carte Close Shave ® option. You show them the money, and they’ll hand you a straight razor and turn their backs for up to 15 minutes while you “freshen up.” To be sure, our crack team of vascular surgery nurse practitioners will be Johnny-on-the-spot to repair any weight-draining mischief you get yourself into!


    "It is as if any appreciable time spent in Jim’s Melancholia Spa ® changes one forever."


    No matter whether you choose the two-month, six-month, or deluxe ten-year Spa packages, we guarantee that when you once again ascend from the bowels of the earth to stand in the light of day, there will be a much thinner you thereupon standing. Our long-term guests, once morbidly obese, invariably find themselves transformed into wraiths who sport the hollow eyes and sunken cheeks that for so many of us define physical attractiveness. We can’t name names, but suffice it to say: some of the top fashion models working today got their start as tubby teens whose parents loved them enough to send them to Jim’s Melancholia Spa Summer Camp for Fat Girls ®.

    But what about relapse rates, you’re probably wondering. You’re probably well aware of the statistics of weight loss--the 95 percent long-term failure rate of virtually every diet known to man. Talk about depressing!

    Please know too that our program truly is different, and tiny is the number of recidivists that eventually leave our cavern. It is as if any appreciable time spent in Jim’sMelancholia Spa ® changes one forever.

    But in the unlikely event you do eventually begin to perk and pork up again, don’t quietly despair! Despair grandly, ever while knowing that Jim’s Melancholia Spa ® awaits like a booster shot, loaded with all the encouraging discouragement you need to wither your way back to ideal weight and less!


  12. Sarasota Y Sharks Masters 5:30 AM Workout -10/05/10

    by , October 4th, 2010 at 03:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:00
    3 X 150 2:15
    4 X 100 1:30
    6 X 50 :50

    1 X 200 3:00 2:50 2:40
    3 x 100 1:30 1:25 1:20
    3 X 50 FAST 1:00 1:00 1:00
    Three times through. Round 1 intervals left, 2middle, 3 right.

    1 X 100 kick 2:10
    4 x 50 kick 1:00
    Twice through.

    1 X 50 easy 1:15
    1 X 50 build 1:00
    1 X 50 FAST 1:00
    Repeat 6 times, total 18 50's.
    All choice, focus on the six fast ones.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. Monday Morning 10/04/10

    by , October 4th, 2010 at 10:46 AM (The Labours of SwimStud)
    Well a odd weekend for me personally but I managed to go and captain lead the masters practice for about 2900 yards.

    This morning I had my regular workout:
    Warm up
    600 FR

    5 x 200 1,3 &5 FR. 2 & 4 100K/100Catch up(fins)

    Set 2
    50 Fly
    100 BK
    100 BR
    100 FR
    about 30 Rest on each
    200 EZ

    Kicking Set
    10 x 50 1:30
    500 with Fins


  14. 10/4 Practice

    by , October 4th, 2010 at 10:46 AM (Random Nonsense)
    My definition of today's workout is "moderate aerobic" which is probably useless for anything but "fitness". A little too much effort for a recovery/ez aerobic workout and too little effort to be hard aerobic.

    Warm up
    - 500 free
    - 6x50 drill/swim (finger tip, catch up, 1 arm, fist, russian corkscrew)
    - 2x50 relay (my team lost by about a stroke, so it was a good match of relay participants, I led off)
    Main Set
    - 200 kick with fins
    - 6x150 on 2:00
    - 6x50 on :45 kick even dolphin (w/fins)
    - 8x50 on :40
    Cool down
    - 400 ez
  15. Flyin thru

    by , October 4th, 2010 at 07:30 AM (Mixing it up this year)
    Found an old fly workout in my swim bag so I decided to do it.

    10x100@1:40 Free
    10x50@1:00 Fly w/fins
    10x50@1:00 Fly kick on back w/fins
    10x50@1:00 Fly w/fins
    10x50@1:00 Fly kick on back w/fins
    5x100@1:40 Free easy

    Totasl 3500 yards
  16. 10/3 USAS Meet - 50 & 200 free

    by , October 3rd, 2010 at 04:43 PM (Random Nonsense)
    50 Free: 24.15
    200 Free: 1:59 high

    After yesterday's 100 free, I am a little disappointed in today's swims. I expected to break 24 in the 50, and probably go 1:58 in the 200.

    Warm up
    - 200 free
    - 200 kick on back no fins
    - 200 back
    -- got kicked out by a safety parent. No big deal he didn't think anyone was supposed to be in those lanes after warm up was officially over. 10 minutes later kids were back in those lanes once the meet started.

    I didn't get back in right before my 50, and that might have been a big mistake.

    My 50 was no breath. Talked to an previous coach who watched my 50 and she said that I got off the blocks well (that is an improvement for me), was racing well to the wall and then she makes a dramatic flip turn motion. I didn't swim through my turn and this is something I have been working on and will need to continue to work on. Something to remember before my next 50 off the blocks in practice.

    The 50s were running rapid fire and this pool only has a single row scoreboard setup, so I didn't know what my time was until the end of the meet (good thing).

    Cooled down about 400 yards.

    The only events between the 50 and the 200 were the 200 breast and the 100 fly. There were a billion heats of each, plus 14 heats of girls 200 free. Right at 2 hours between events.

    Yesterday there was a high school meet, so the little nook I found yesterday now has 9 people in it. It was packed compared to yesterday. Luckily is was 70s and crystal clear outside, so I sat out there for an hour. Still a long boring time, but I deal with boredom well.

    I do wonder if it is worth it to swim USAS meets.

    Warm up for the 200
    - 200 no breath off the walls
    - 200 ez back
    -- I just really wanted to loosen up and save my energy for the race, might not have been optimal but not sure how to test alternative 200 warm ups. I wasn't cold, sore or stiff when I got into the water to warm up.

    When I got out and dried off, the lane assignments for the boys 200 free were posted, which was much earlier than the rest of the meet for lane assignments. I looked under 1:58, couldn't find my name, 1:59, 1:57, 1:56. F! I decided I needed to go through every name on the list before I talked to the clerk of course, and there I was #3 (of 83). They didn't take my time from Nationals, so I was entered with an NT. I am sure that there is probably some rule that meet times have to be from the LMSC or something like that, and I had a valid A time to allow me to enter the meet, but the time wasn't valid for seeding.

    Score! I should have swam 6-8 heats later.

    Bad news, no one to race because I was in a heat with another NT and the bottom ranked 13yo

    The girls 200 frees had started and I didn't know where they were, so I headed down. They were on heat 4, of 14. I should have warmed up later. Found a spot to camp out of the way. I headed down thinking there were 11 heats of girls (there were 11 guys heats) which was uncomfortable when girls kept showing up and I thought I was up. Tried to think about my race without being nervous which worked ok.

    I demolished the 13yo and the other NT entry demolished me. On the opening 25, the other NT was about a half body length ahead but I decided to swim my own race. He probably finished 1:55 or so beating me by quite a bit and my race would have been very painful starting around the 125 if I decided to chase him.

    Finished 1:59 something (high I think). With only 3 of us in the heat and so much time between us, getting the time off the scoreboard was cake. If only could remember details after a 200.

    Talking to Coach Shannon (previous coach), she got 27.6, 30.6, 30.7, 30.3 iirc. That would be 1:59 low-mid, so it is probably pretty close. Looks like I went out a little too fast, and would like to be 28 low and 29 highs today. Shannon said "1:49 is pretty good" and the head coach Mike looked at her and I must have given her a quite entertaining look because she smiled "1:59... so I was off by 10 seconds in my adding".

    Overall, not too bad, but yesterday was better. LW said that I am just a better 100 swimmer than a 50 swimmer and she is right, but it just seems like the 100 drop was large and the 50 drop minuscule.

    I will post my actual 200 splits when I get them.
  17. Scrambled Eggs

    by , October 2nd, 2010 at 08:44 PM (Chicken's Nuggets)
    This morning I decided to join the guys from at North Avenue beach for a dip in the lake.

    This is the sight that greeted me!

    The bright orange thing is the ladder we normally use to climb up out of the lake

    There were 4 of us there, including one real, honest to goodness Channel swimmer whose name I can't remember. The Channel swimmer, claiming to be hung-over, took a flying leap into the lake and started swimming. Shamefaced, the remaining 3 of us jumped in.

    The water was quite nice, really. About 60 degrees, which was quite a bit warmer than the air temperature.

    Not all the waves were this big:

    I bobbed around and swam a little bit. The exit worried me, but turned out to be pretty easy. Just ride a little wave in, grab the ladder and cling!!!!

    Here's some video of the others having fun after I'd made my escape.
    [nomedia=""]YouTube - VID00182[/nomedia]

    All in all, a fun morning.
  18. Saturday, Oct. 2

    by , October 2nd, 2010 at 07:01 PM (The FAF AFAP Digest)
    Car, 3.0 hours
    Cross Country Invitational, 45 minutes
    Soccer game, 1.0
    Emergency Shoe Shopping for Homecoming, 1.0
    Cleaning like a fiend to make house presentable for homecoming pictures, 3.0
    Swim, 30 minutes slow swim
    Steam, 10 minutes
    Homecoming Prep & Pics, 1.5
    (Mini and Fort Son w/date below)
    Driving to Chipolte for takeout now ...

    I was not exactly athletic today. I was shocked I even made it to the gym ...

    I'm going with Q's explanation of RA's explanation for my slow swim:

    "Re my easy swims: this was a result of some testing done in a flume last Dec. conducted by the director of the Exercise and Human Performance Laboratory at the University of Colorado Hospital. I’ve been known to espouse the dictum re masters swimming too fast when they swim slow and too slow when they swim fast….Well, let me tell you that perceived effort can be misleading. During my warm-up swim for the test (4 minutes easy) my HR was 138 and my blood lactate was 2.95. I thought I was going easy, but I wasn’t. I should have been around 125 for HR and under 2.0 for lactate. Also, the tests showed that my lactate clearance times were not fast enough to enable effective intense training sessions. I had to improve my lower level capacity to build to lactate transporter enzymes. This in itself would not improve my racing, but it would enable my training at higher intensities, which would translate to better anaerobic endurance. My “prescription” was to swim at a Z2 level (for me HR of 120-128) 1 or 2 times a week. To quote my report “it is important to be patient at that intensity until lactate oxidation improves.”

    I am pretty sure my lactate clearance is even worse than RA's ... Perhaps one day I'll get tested.

    My team practices were cancelled this weekend, which stinks because that's where I usually get my hard aerobic practice. Not sure if I'm going to be jazzed up enough to do that on my own tomorrow. If so, it will likely be a kick mountain. Any other suggestions? I"m thinking about LT sets for next week. I think Gary Hall Sr. kick workout may fit the bill.

    Now, I can wait up for my 2 children to get home from Homecoming. At least I get to sleep in!

    Updated October 2nd, 2010 at 09:17 PM by The Fortress

    Swim Workouts
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  19. Good day Back in the water

    by , October 2nd, 2010 at 05:48 PM (Adventures in Swimming)
    Friday felt GREAT.
    I let the medicine i'm on wear off and didn't
    take any in the morning.

    Coached the Sharks.

    I was a bundle of energy waiting to explode.

    I haven't felt like this in a while.

    Warm up
    300 S, 200 K, 200 Pull

    SWIM 6 X 25 FREE
    Use an interval that will give you no more than 10 sec. rest
    -Establish and maintain a low stroke count

    SWIM 3 X 50 FREE
    Maintain the best pace you can at the stroke count you set on the 25's
    - Short rest interval of 10 sec.

    SWIM 6 X 25 FREE - Maintain same stroke as above
    - Same interval

    SWIM 2 X 75 FREE - Same pace and stroke count as 3 x 50

    SWIM 6 X 25 FREE - Same as above

    SWIM 1 X 150 FREE- Same stroke count and pace as 2 x 75
    100 EZ


    2 X 75 @ SAME INTERVAL

    200-300 Warm down

    I got to swim this right after I coached.
    I took the day off.

    I wish I could do that more often.
  20. Saturday, 10/2/10

    by , October 2nd, 2010 at 04:26 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up, may use any equipment
    4 x 250/10sr as:
    50 swim - 50 kick - 50 scull - 50 drill - 50 swim
    (did #1 free-no equip, #2 back-no equip, #3 fly with fins, #4 free with snorkel)

    Warm up II
    3 x 100/1:45 Build
    (did free-1:120± for all)
    3 x 50/55 ds
    (did back, 44-42-40)

    Main Set
    Repeat 3 Times:
    3 x 150/2:30 build
    3 x 50/1:00 ds to fast
    (Round 1 & 3 free,
    150's were 2:00-2:01-2:00; 203-2:05-2:05
    50's were 37-35-33; 40-37-35
    Round 2 back,
    150's were 2:20-2:22-2:18
    50's were 45-43-40)

    Swim with Fins
    6 x 100/1:40 smooth
    (1-3 back-1:30±, 4-6 free-1:20±)

    Warm down
    150 easy free & back

    Total: 4000 yards