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  1. Short but fast

    by , October 6th, 2009 at 05:45 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 10/6/09

    SCY, solo

    500 swim free and back

    Kick w/MF: 5x100 on 2:00: smooth first 50, ALL OUT 2nd 50
    (Alternated back, side, back, side, back; on back went 1:10, on side 1:15)
    100 easy

    swim 2 sets of 5x50 on 1:00 (1 min. rest between sets):
    set 1: drill/swim by 25
    (did fly/free/back/free/breast on rd 1)
    set 2: descend to FAST, but start at about 80-85%, so they're all hard.
    (did fly (38) /free (33) /back (37) /free (35) /back (38) on rd 2)

    swim down 300 free and back.

    Total: 1900 yards
  2. Sarasota Y Sharks Masters 5:30 Workout -10/07/09 -SCY

    by , October 6th, 2009 at 02:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    3 X 100 swim
    2 X 100 kick 2:10
    Swim it three times.
    100's swim: Round 1: 1:40 Round 2: 1:30 Round 3: 1:25

    5 X 200 free 3:00
    6 X 100 free 3 on 1:30
    3 on 1:20

    1 X 50 moderate 1:00
    2 X 50 fast 1:15
    1 X 50 easy 1:30
    Swim the set 4 times.

    4 X 25 fast
    1 X 25 easy 1:00
    Swim it 4 times.
    Fast 25's: Rounds 1&2: :30 Rounds 3&4: :40

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. Out of Idaho

    by , October 6th, 2009 at 12:14 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Back to my own little corner of civilization, such as it is, with clothes now dry but not my nose.

    I am not sure how exactly I came into contact with a rhinovirus in the middle of Idaho's nowhere, but apparently I did, and I am back to my sickliness and malaise.

    One of the most interesting facets of being alone in the wilderness is how quickly one realizes that whining is literally a waste of breath when there is no one to whine to. I suggest amending the old chestnut about trees falling in the woods, and whether or not such make sounds if no one hears it.

    Does Jim's whining in the forest make a sound if there is no one there to hear it?

    Unlike the Zen-like precursor question upon which this one is loosely based, the Jim Whining: Noise or Not? Conundrum does have an actual answer.

    No, Jim's whining does NOT make a sound in the forest.

    Babbling, on the other hand, might be a little different.

    My babbling began some time after the third day, when the weather started to turn nippy, and clouds mottled the previously unbroken cerulean heavens.

    It started with me singing a medley of songs with no apparent transition between them oh we love to go a'wandering along the mountain treks, yodelay, yodelee! a'waltzing Matilda with me, and we loaded up our bilabongs and kookaberry sat on his old Dan Tucker!

    And from this music the babbling only intensified and has gotten a hold on me ever since returning to swim two days later in an overheated 25 m pool in the boonies of Pennsylvania oil country yodelay yodelee! and then the next day after our practice of 4,000 pitiless yards through the high grass country losing the trail here and there I remembered the spirit who guided me safely through the wilderness, my only cranially gifted friend, in this he was somewhat different from my two walking stick companions whom I named Hayzeus and H.G. for the one sitteth on my right hand and the other on my left...yodelay, yodelee!

    ...but fevers doused with flooding toddies of Nyquil do eventually break, and I suppose today's vlog will simply serve as a sop to my fans and a teaser of footage I hope to come but for now let me just include a few quick pix of me in my hypothermic lonely despair and the spirit god of the wolverine who provided me inspiration when the hours were darkest....

    there is admittedly some controversy about the species nature of my spirit god--some (i.e., hunters, woodsmen, naturalists, and scientists) claim he is a coyote whose skull has been prominently punctured by a gunshot as evidenced by the small hole on the right side of his brainpan and the larger one on the the left) while others (me) maintain this is the skull of Old Man Wolverine himself, who has taken me under his savage claw and will protect me from evil here ever after.

    You decide.

    Exhaustion sets in

    A man and his spirit god compare dentition

    When I prove incapable of making sense of the map, my spirit god offers to take a look and offer directional advice provided I lend him my reading glasses. (Note what some "experts" claim is an exit wound behind his left orbital socket. I prefer to think of this as the channel through which Old Man Wolverine's etherous vapours could easily flow into my own worried and alleged soul, comforting me in that way only Old Men Wolverines can.)
  4. Tuesday OCTOBER 6th, 2009 50 BK 23.50

    by , October 6th, 2009 at 11:32 AM (Ande's Swimming Blog)
    Tuesday OCTOBER 6th, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    58 Days till Long Beach

    leg press 8 x 230 8 x 320 6 x 410


    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    dove in on time
    Swam with Nate, larry, & Mike
    beside Max tyler todd & ned

    WORE briefs

    3 rounds of 400 followed by 3 x 50

    Main Set

    assigned 20 x 100 on 1:45
    inx 25 fast no free 75 at 5k pace 10 swim 10 with fins
    did: 20 x 25 fast 25 easy
    alternated FL & SDK
    held 11's on fly 12's on bk SDK

    assigned 400
    did 200 easy

    4 x 25 fl on 30 inx 4 strokes fast

    assigned 300
    did 100

    4 x 25 bk on 30 inx 4 strokes fast

    assigned 200
    did skipped

    rested up

    put on B70 legs

    50 BK fast
    roll start
    went 23.5

    50 easy
    Swim Workouts
  5. GR!

    I find it greatly irritating that I am already sick again. For now it's just a sore throat and a bit of a chest cold. So annoying though.

    I got into the pool a bit late and didn't swim much since my stroke was feeling crappy and I want to swim the rest of the week and be healthy for more than a couple of days. My plan was to take it easy and I did.

    500 free
    5 x 100 kick (I think I did 6)
    6 x 50 1-3 drill/swim, 4-6 descend (there were 10 of these)

    Then basically I swam a little bit more trying to figure out why my stroke which has felt awesome now feels like crap. Not a stellar workout. IF my lungs are still functioning and I'm not too tired AND I get out of work at a reasonable hour I'm planning on a 2 mile run when I get home just to enjoy the cold, rainy fall day ...

    I did book my flight this morning to go to the Long Beach meet!! Super excited about that! I'm bummed we can only swim 6 events so I'm going to have to figure what I want to do besides the 50/100/200 free and 50 fly ... dare I swim that evil 100 fly again?
  6. Sprints with a sore shoulder

    by , October 6th, 2009 at 08:43 AM (Mixing it up this year)
    Well the right shoulder is acting up alittle but I did not baby it at all. Did not feel fast and even needed alittle correction on my stroke today from a coach and friend Walt.

    2x300@5:00 Free
    10x25@1:00 Sprint 4 fly, 3 back, 2 breast, 1 free held 19 on fly, 21 on back, 25 on breast and 16 on free the back was sluggish and the breast felt flat yuck
    100@3:00 IM FAST went 1:30
    2x200@5:00 Free 1/2 pull 1/2 kick
    8x50@1:15 2 of each stroke IM order Walt corrected my breast here and second one felt more normal
    14x25@:45 Free kick every 3rd 25 FAST held 24's on fast
    100@3:00 Free FAST went 1:15
    8x25@:45 Free kick every other 25 FAST held 24's on fast
    2x50@1:30 Free FAST went :36 and :35
    4x25@:45 Free kick FAST held 25's
    4x25@:45 Free FAST held :17's
    400 Free every 4th 25 choice of drill

    Will be workout out the knots in my muscles today since that is usually what causes my shoulder issues.

    This workout may become used more often in my rotation as I am focusing on the sprints this year. Change of pace. I used to be a good sprinter but had the sprint trained out of me so now I am trying to change that. I shall see at Nationals.

    Total 3100 yards
  7. This one kicked my butt!

    by , October 6th, 2009 at 12:35 AM (A comfort swimmer's guide to easy swimming)
    Monday, 10-5-09

    SCM with Carrie

    100 swim free
    200 IM drill
    300 swim backstroke
    400 IM drill
    swim 10 x 50 choice on 55: odds build, evens descend
    (the builds we did around :40, the descend went from :40 to :35

    kick with zoomers
    12 x 75 on 1:30, make the interval
    (did 1-6 flutter kick w/board, average 1:05, 7-12 dolphin on back, average 1:10
    My abs are going to feel it tomorrow)

    100 easy

    swim 12 x 25 on 30 choice: every 3rd one fast
    (fast ones did fly-back-fly-back. Swam free around 18, fly and back around 20.)

    swim down 100
    Total: 2900 yards
  8. Back in the Pool

    My three days of chlorine withdrawal are over (the pool was closed for an age group meet).

    I was actually feeling pretty lousy before I went to the pool tonight, but it ended once I got in the water. Partly this was due to a busy day at work, but maybe I really do get withdrawal symptoms. OK. That's all.
  9. Monday, Oct. 5

    by , October 5th, 2009 at 11:35 PM (The FAF AFAP Digest)
    Super busy day. Only had time for the following, which I suppose is all I should be doing on the CDVB schedule.


    Warm up:

    700 variety

    Hypoxic set:

    12 x 25, no fins:
    3 back, 3 left side, 3 right side, 3 belly

    50 EZ

    Speed sets:

    3 x (50 AFAP w/fins + 100 EZ)

    50 SDK on back, 23
    50 fly, 25
    50 fly, 25

    (Fly felt dreadful, all choppy and splashy, likely because I haven't swum it fast since Indy.)

    50 EZ

    3 x (25 AFAP free + 50 EZ)

    100 EZ

    Total: 1875


    I'm ticked off today. Among other things, I may not be able to attend the Sprint Classic because of pressure to attend some politically necessary event. Blech. I was hoping to celebrate my 5th year anniversary as a masters swimmer that day rather than doing something tedious. If I can't make it, I need another yards meet around the end of October or early November. Any suggestions?

    I'm hoping to hit the gym and swim tomorrow. Or maybe hot yoga again at noon after weights.

    Updated October 6th, 2009 at 12:08 AM by The Fortress

    Swim Workouts
  10. Day 39

    200 Swim
    6x50 BR/FR@1:00

    5x50 Kick BR/FR@1:30
    5x50 Kick FR w/fins@1:00

    100 Easy


    50 Easy

    4x25 FL@1:00 w/
    2x25 FR@1:00 w/

    200 Easy

    2000 SCY Indoors
  11. Easy run

    by , October 5th, 2009 at 06:24 PM (Elise's Fitness Fun)
    Felt better today, so got out and did an easy 10k run at a 9:32 pace. Running is feeling better these days. I kind of hate to back down in another month, but guess I will have to if I want to swim the meet in Atlanta on December 5. I don't expect great things at this meet, but I need at least one meet before the Auburn meet in mid-February. Otherwise, it will have been 8 months since I have done a meet and I don't want to be rusty when I hit Auburn. With the fast pool, it is a good meet to taper for. I did notice, however, that there is a 1/2 marathon on December 5, the same day as the Atlanta meet. I've never done one of those and am somewhat tempted. I also like the idea of doing a 10k run on Thanksgiving morning. This would only be 9 days before the meet in Atlanta, so my legs might be dead.

    So, at this point I'm weighing backing off my running or taking a chance with Auburn being my first meet in eight months. I am planning on doing Nationals in May, so I guess this may not be a bad choice.

    Guess I'll have to make my mind up soon.

    Am adding on my weight room workout today:

    Core work:

    2 sets of 25 crunches with Swiss ball
    1 set of 100 bicycles
    2 sets of 25 side crunches
    1 set of 50 good morning darlings
    1 set of 20 leg raises

    One-legged leg press: 2 sets of 100 x 15
    Hip adduction: 2 sets of 130 x 15
    Hip abduction: 2 sets of 110 x 15
    One-legged leg curl: 2 sets of 30 x 15

    Updated October 5th, 2009 at 11:37 PM by elise526

  12. Sarasota Y Sharks Masters 5:30 Workout -10/06/09 -SCY

    by , October 5th, 2009 at 05:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 1:40
    4 X 50 1:00
    3 X 100 1:30
    4 X 50 1:00
    2 X 100 1:25
    4 X 50 1:00

    2 X 100 kick 2:15
    8 X 50 kick 4 on 1:05
    4 on 1:00

    1 X 25 free :30
    1 X 50 free :50
    1 X 75 free 1:15
    1 X 100 free 1:40
    Swim it 4 times.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    3 X 100 stroke 2:00
    1 X 100 easy free 2:00
    Swim it 4 times

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 Workout -10/05/09 -SCY

    by , October 5th, 2009 at 05:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Sorry this is late, pretty busy weekend here in Sarasota with the OW swim and Sharks Triathlon.


    WARM UP:
    1 X 300 5:00
    6 X 50 1:00
    1 X 200 3:20
    4 X 50 :50
    1 X 100 1:30
    2 X 50 :50

    2 X 150 kick 3:15
    3 X 100 kick 2:10
    8 X 25 kick*fast, no board* :40

    3 X 100 stroke 2:00
    1 X 100 easy free 2:00
    4 X 75 stroke 1:30
    1 X 100 easy free 2:00
    4 X 50 stroke 1:00

    12 X 50 1:05
    Choice, odd:easy even:fast

    Easy 100

    12 X 25 :40
    Sprint 20 yards, no breath

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Monday OCTOBER 5th, 2009

    by , October 5th, 2009 at 11:48 AM (Ande's Swimming Blog)
    Monday OCTOBER 5th, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    59 Days till Long Beach

    lat press
    lat pull
    bench press


    SCY no blocks
    6:30 - 8:00
    Chris coached
    UT Swim Center main pool
    dove in on time
    Swam with Amy, larry, nate, & mary
    beside brandon, max, ned, paul, brad, tyler & todd

    WORE briefs

    2 rounds of 200 100 200

    Main Set

    20 x 100
    2 rounds of
    1 - 4 aerobic on 1:20 went 3rd cruised it
    #5 fast
    6 - 9 aerobic on 1:20 went 3rd cruised it
    #10 fast k
    went 1:10

    assigned 10 x 150
    did 10 x ( 50k 50 skip 50 k)
  15. Monday October 5, 2009

    I'm finally healthy!!!

    I started getting sick Tuesday night and was in bed all day Wednesday and Thursday and should have taken Friday off, too but I didn't. I rested most of Saturday as well.

    Saturday morning I did coach and I did a make-up pilates class. I felt fabulous after an hour on the reformer! I'm very excited to have an hour a week devoted to pilates!!! I cannot tell you how good it feels!!!

    Anyway ... I was on time to workout this morning!!!

    That is a feat in and of itself!

    100 swim
    200 IM drill
    300 swim choice
    400 IM drill

    12 x 100 kick with fins on 1:30 descend 1-4, 5-8, 9-12

    16 x 25 on :30 choice every 3rd fast. I did them all free because while I am healthy and feeling great my lungs are not quite ready for battle. They were fried after the first 4 100s kick when I was trying to 15m on each wall. So I switched over to kicking with a board.

    100 swim down

    I'm stoked. The goal is to get in on time the next 3 days ...
  16. Feeling kind of good today

    by , October 5th, 2009 at 08:33 AM (Mixing it up this year)
    Overall I felt fairly strong. Started out with no clock for the first set but then the team next to me turned it on finally.

    500 Free every 3rd 25 kick
    5x100@1:40 Free nice and loose

    500 Free kick with fins moderate speed
    5x25@1:00 Free keep fins on w/board under left arm pull with right arm only
    5x25@1:00 Free keep fins on w/board under right arm pull with left arm only
    10x100 Free w/paddles & bouy #1-5@1:30 #6-10@1:25 made them easily

    5x100@1:45 Free as 50 swim/50 fist drill

    Total 3500 yards
  17. Another Pleasant Valley Sunday

    by , October 5th, 2009 at 12:28 AM (Swimming, Life, and Other Stuff!)
    It's 11;09 and I am finally sitting down for the first time today.
    Last night, homecoming dance for Sarah. She looked beautiful and had alot of fun! After pictures we went to a bonfire and chili party at one of Marty's partner's home. We had lots of fun and finished the evening up playing Rock Band. (I like Dance Dance Revolution better!)

    This morning's swim with Nasti's:

    *500 free warm-up swim
    *200 Dolphin Kick on back w/split fins
    *200 free on 3:30 interval
    *Broken 200 free (75 easy speed(rest 5 sec)50 building(rest 5 sec) 50 hard(rest 5 sec) 25 sprint.
    *200 free 3:30 interval
    *4 X 50 free descending (1:00/:55/:50/:45)
    *200 freestyle 3:30 interval
    *8 X 25 on :30 (2 each stroke)
    *2 X 100 on 1:45 (Free/ IM)
    *8 X 50 (all stroke, choice) on 1:00
    *4 X 25 (no breathing choice of underwater or free sprint on 1:00) i just did fly sprints
    *200 Backstroke cool-down swim (focus on smooth turns)
    2,800 scy

    I got some breakfast at Cafe Patachou! (YUM!)
    Did some errands plus a big grocery store purchase.
    I finally got home and decided to take a run. Marty accompanied me on the bike. I ran a pleasant 5.3 miles (41:00). There won't be many more days as pretty as this one. (cool, crisp, pristine and sunny)
    At this point I started cooking. I made a meal to take to a fellow teacher at my school who just had a baby. Once I got in a groove I made a couple more meals for the week and stuck them in the freezer. All this energy was fueled by La Crema! I love to cook, play music, and drink chard! I almost feel like a gourmet chef!

    Tomorrow (in 33 minutes) is Monday and it's back to the grindstone!
  18. Sunday, Oct. 4

    by , October 4th, 2009 at 08:47 PM (The FAF AFAP Digest)

    Warm up:

    700 variety swim, kick, drill

    Drilly stuff:

    10 x (25 UW shooter on back, no fins, + 25 EZ)

    50 EZ

    10 x 50 @ 1:00
    25 easy speed fly + 25 easy, working on breakouts

    50 EZ

    12 x (25 AFAP w/fins + 50 EZ)
    1-4 free
    5-6 dolphin kick shooter on belly
    7-8 flutter kick shooter
    9-12 free

    200 EZ

    Total: 2850



    Whew, I was definitely tired this weekend after a more intense week of training. I was DEAD on Saturday. I slept in today and felt more rested. If I carry on with this plan, I anticipate the weekends being more about recovery.
    Swim Workouts
  19. Weights - Am I going too easy?

    by , October 4th, 2009 at 07:42 PM (Elise's Fitness Fun)
    A couple of years ago, I was having some aches in my back all the way from my neck down to my lower back. Going to the chiro and getting an adjustment and returning a few times seemed to really help. Also, at the suggestion of my vet, I went to see a guy about 80 miles away that specializes in testing for muscular imbalances. He put me on some equipment that gave these digital readouts that mean nothing to me. Anyway, he said I had a major imbalance between my chest and back. He said my back was 3 times stronger than my chest. So, he gave me some exercises some of which I have been good about doing while admittedly not being good about doing others. I think I have made progress on lessening the imbalance, but may still have a little ways to go.

    I kind of wonder if I have been going too easy on my lat work. This is a strong area for me, but I think I am having a tendency to baby it after the soreness I felt a couple of years ago. Right now, I'm in basic maintenance because I've been doing more running than usual. Lifting heavy and running will completely break my body down, so I'm trying to just maintain on the weights for a couple of more weeks before moving into a heavier lifting phase. The last few weeks, I've been doing a couple of sets of 15 on the lat high row at 110. I did a max set today (maybe not completely max because I have been sick and didn't want to overdo it) on the lat high row. Based on what I did, I wonder if the 110 is too light. I also wonder at what weight I should be on sets of 10 or 8.

    Here it the workout I did today:

    Lat hi row: 90 x 3, 100 x 3, 110 x3, 120 x 3, 130 x 2, 140 x 2, 150 x 2, 160 x 1, 170 x 1, 180 x 1, 190 x 1, 200 x 1, 180 x 1, 160 x 1, 140 x 2, 120 x 3, 110 x 3, 90 x 3

    Military press: 2 sets of 40 x 15
    Triceps pull-downs: 2 sets of 40 x 15
    Alt. hammer curls: 2 sets of 10 x 15

    1 set of 15 push-ups with Bosu ball
    1 set of 100 bicycles
    2 sets of 25 crunches with med ball

    Updated October 4th, 2009 at 07:53 PM by elise526

  20. Quality workout? Sunday solo

    by , October 4th, 2009 at 04:42 PM (Random Nonsense)
    At Lifetime SCM

    Warm up
    200 free
    200 back
    50 kick moderate
    Main Set 3x
    100 free AFAP (3x1:03 if I read the clock right, def all under 1:05)
    50 kick ez
    200 back ez
    50 kick ez
    Cool down
    50 kick ez
    200 free drill
    This is very typical of my solo workouts now that I am concentrating on sprint training. After reading the SpeedForto workout, I felt the need to do some AFAP 100s for a change.

    My main sets are 1x200 or 4-6x50s or 6-10x25s AFAP with recovery swimming between each and the balance of time spent on drills and technique work. Kick and recovery days are thrown in as needed.

    The 100s were faster than I expected today.