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  1. At Last...

    by , September 18th, 2009 at 10:58 PM (Elise's Fitness Fun)
    As I was driving down to the Y to do weights this evening, couldn't help but think of the Etta James song, "At Last." Haven't worked out since Monday, so I was very glad to be back at it.

    Bench press: 65 x 15, 75 x 10, 85 x 5
    Lat hi row: 90 x 15, 110 x 10, 130 x 5
    Triceps press: 2 sets of 40 x 15
    Alt. hammer curls: 2 sets of 15 x 10

    One legged leg press: 2 sets of 100 x 15
    Hip adduction: 2 sets of 110 x 15
    Hip abduction: 2 sets of 110 x 15
    Leg extension: 2 sets of 40 x 15 with each leg
    Leg curl: 2 sets of 30 x 15 with each leg

    3 sets of 30 toe raises (one set feet foward, one set feet turned out, one set feet turned in)

    1 set of each of the following:

    100 bicycle crunches
    30 good morning darlings
    20 leg lifts in chair

    Son is much better today. He woke up with a 98.5 temp and although it went up to about 99.5, it looks like he is on the mend. I had to remind him to rest today. He kept wanting to chase the dog around inside the house.


    Going to do a run tomorrow morning, but not sure what I should do. Really feel like I need to put some speed in there as I felt somewhat sluggish on my last race. Don't want to overdo it though having been sick earlier this week. Any suggestions are welcome!

    Updated September 18th, 2009 at 11:04 PM by elise526

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  2. Still Cruisin', Friday, Sept. 18

    by , September 18th, 2009 at 07:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    800 variety swim/kick/drill

    Aerobic Work:

    6 x 200 @ 3:00/3:30 (3 free, 3 kick)

    50 EZ

    16 x 25 UW shooters
    odds = back
    even = belly

    50 EZ

    10 x 50 w/fins @ 1:00
    odds= evil pull
    evens = single arm fly

    200 EZ

    Total: 3200
    Swim = 2000
    Kick = 1200


    ~~~~~~~~~~~~~~~~~~~~~~~~~~

    I haven't done this much freestyle in ages ... lol. My evil pull feels pretty decent now. From a push, I was only taking 3 SPL. Of course that wasn't with fast hands and was with fins ... Now I need to work on my deplorable kick. This will require the use of pull buoy, which I don't own ...

    Felt slow today, but I always feel sluggish the day after a massage. I've been mainlining coconut water and green tea today.

    The forecast for Savagemen is pretty good. it should be around 50 when the swim starts with sunny conditions. I could definitely do without the fog of the last couple years! Must remember to bring my parka and Ugg boots. Haven't started packing yet. Just hate to pack.

    We are leaving tomorrow after my daughter's soccer game and will try to get there for the 2:00 pm athlete briefing. I'm hoping I can amble through the course that afternoon. Julie and Jeff have already left and are camping for the weekend. We're in a cabin fairly near the start area.

    I have two more stupid OW questions: What are you supposed to do with that long string hanging down the back that helps you unzip your suit? Just let it drag? Does one really need body glide for a 30 or so minute swim?

    Pasta tonight!

    Updated September 18th, 2009 at 09:29 PM by The Fortress

    Categories
    Swim Workouts
  3. Lost in Idaho

    by , September 18th, 2009 at 04:32 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Today's vlog, perhaps more than some of my other recent ones, demands more of the viewer than usual. The reason: unlike Ocean City Selkie, which was leavened by my twin brother John's wonderful film making skills, or Crazy Little Thing in Indianapolis, which features no shortage of everybody's favorite human beverage dispensers in their most comely forms, today's film Lost in Idaho features neither cutting edge filming techniques nor the promise of vixens potentially going wild off camera with the likes of me. Which, of course, would only make it not only possible but likely they could be cajoled into going similarly wild with the likes of you.

    Instead, today's film is devoted entirely to me preparing for my next magazine article, this one for Backpacker http://www.backpacker.com/ , a truly wonderful publication that, like me, has been nominated for multiple National Magazine Awards http://www.magazine.org/asme/magazine_awards/ , but unlike me, has actually won more than one of these things.

    My last article for Backpacker involved me spending a dank and sweltering summer in a hypoxic tent to simulate sleeping at an elevation of 11,000-12,000 feet, followed by an autumnal trip to Mt. Elbert, 2nd hightest peak in the continental US, and climb it. Anyone even slightly interested in reading my lowlander's account of this is invited to drop me a line at jamesthornton1@comcast.net and I will send you the story in .pdf form for your vicarious amusement and education about HACE, HAPE, and HAFE (high altitude cerebral edema, high altitude pulmonary edema, and high altitude flatulence expulsion, respectively.)



    Jim summits Mt. Elbert. Note: Photo is not to scale.


    Making today's film even more challenging that its sheer length (Flip video cameras come with a little editing program that doesn't make it easy to trim out much detritus, I must say)....


    ... is the fact that it is told entirely in the plodding voice of me, Jim Thornton, who was described by both A) my University of Michigan academic counselor, and B) my Indian guide in the Amazon jungle in the same terms.

    I found out about A) when a Freedom of Information Act dossier arrived at my door and I was able to read my counselor's heretofore confidential "recommendation" for me. This began, "You may be quick to dismiss Jim when you first talk to him, concluding he is retarded. He is actually rather bright but suffers from a severe speech impediment..."

    I found out about B) when I heard Javier tell his brother Stalin something in Spanish, and when I demanded Stalin translate it, he said, sheepishly, "My brother say you talk like slow child."

    Anyhow, please bear with this, and I offer you a money back guarantee that you will find the logistical preparations of a world class professional paid adventurer like Mathiesson or me to be quite eye-opening.

    Let me check now to see if YouTube is finished processing this nine-minute extravaganza, at which point I will let my spoken words speak for themselves....

    No, still processing. Soon, very soon, we can all enjoy.

    Hum dee dum dee dum. Let me see. Hmmm....

    I know, let me say a word about swimming.

    On Wednesday, I did the most butterfly by far in a single practice than I have done in probably 5-7 years: a total of 700 yards worth. I am thinking that since I know what my times for freestyle are in the speed suits, and since the speed suits are looking to go away, I will use this year to reinvent myself as a butterflier. My times here have always been pathetic, so I won't know the difference.

    I hope this makes sense. But if it doesn't, don't worry. You have nine more minutes of enjoyable sense, or possibly nonsense, to go!

    And on this note, I present
    Jim:
    Lost in the Woods
    [ame="http://www.youtube.com/watch?v=BrkmPEqy1Rc"]YouTube - Jim: Lost in the Woods[/ame]
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  4. We swim tomorrow

    meeting our pilot at 9:45 AM for an 11:00 start.
    we will be on the sea satin or the galivant if you would like to follow our boat:

    http://www.ais-doverstraits.co.uk/

    and i will updates to clare to post on FB.

    thank you all for watching!

    we'll talk soon.
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  5. Day 32

    10x50@1:00 My normal warm-up set for now. Then Mark W showed up and decided he was going to try and kill me!!! LOL JK

    Amazing how much more you will push yourself when swimming with someone else...just not the same swimming alone!!!!!! And he leaves for the desert next week...

    75@1:00
    25 Fast@:30
    100 Kick@1:30
    Repeatx5 as much as it hurt...I needed this one. Ended up wearing pos drive fins for the kick, alt BR/FR x 25.

    10x75@1:20 (1:30 after the first 2) 50 Kick/25 swim w/fins...trying to work SDK off of each wall

    250 Easy

    2500 SCY Indoors w/Mark W
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  6. FAST Friday Sep 18th, 2009, 1:52 200 fr

    by , September 18th, 2009 at 12:53 PM (Ande's Swimming Blog)
    Friday Sep 18th, 2009

    Training for:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    Days till Long Beach

    Weights
    lat press 8 x 40 8 x 45 8 x 50
    bench press 8 x 135 5 x 190
    lat pull 8 x 167 5 x 210


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    dove in on time
    Swam with Todd Bartee
    beside Larry & Jon, Mike V & Ned, Tyler & Marcio

    WORE A FAIRLY NEW B70 FULL

    Warm-up
    2 rounds of 300 fr, 200 fr, 100 k
    went 1:09 cruising the 2nd kick

    Main Set

    200 fast for time
    did it from a dive 150 strong 2 beat kick, 50 stronger 6 beat kick
    went 1:52
    which is my best in practice 200 fr this season

    200 easy

    10 x 100 fr on 2:20
    inx: hold the 100 time you get by dividing your 200 time by 2 then subtracting 2 sec,
    which meant 54's for me
    dove them
    went
    54, 54, 54, 55, 56,
    56, 57, 58, 58, 52

    100 easy

    23 x 50 choice on 1:10 did them all free,
    inx:
    odds fast, 12
    evens easy, 11
    move 1 lane to the right after each swim,
    except: after you swim in the last lane on the north side of the pool,
    get out and walk to the south side,
    skip that 50
    went 25's, 26's & 7's,
    tried harder when I raced Mike V

    skipped an easy 50 when I shuffled from north to south
    went 23 on the last one

    100 easy


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec?


    Plan to go to:

    1) SCM meet in San Antonio wk before
    Thanksgiving

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    Updated September 18th, 2009 at 12:59 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Meet tomorrow so this was just easy

    by , September 18th, 2009 at 08:04 AM (Mixing it up this year)
    400, 300, 200, 100 Free on :15 R
    500 Free kick w/fins
    5x100 alt Free kick on side w/fins fly on back
    2x400@7:00 Free w/paddles & bouy
    200 Fee Easy

    Total 3000 meters
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  8. Tonight??

    The winds are dying down (currently 20 knots)
    and the buzz around here is tonight may be the night. A starting time somewhere between 11 and midnight. The other possibility is tomorrow (saturday) at noon. We are all hoping for the former, but won't know for certain until around 7PM.
    .......so, how does one spend such a day in dover?

    (kindly keep your suggestions to a PG-13 rating)
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  9. Under the weather

    by , September 17th, 2009 at 11:58 PM (Elise's Fitness Fun)
    Have taken off the last three days because I woke up with what felt like a bad head cold on Tuesday. Wednesday, I had a fever, and today was better, but not quite 100%.

    My son is now sick as well. He came home early from school yesterday. We got a call this morning from the school that the little girl that sits right next to my son had been tested and diagnosed with swine flu on Monday. Since my son woke up with a temp of 103, we were already on the way to the doc anyway. He was tested for swine flu and strep, but both tests came back negative. Doc said looked an awful lot like swine flu despite the test results, so he was going to treat it as such. With ibuprofen this morning, temp was down to 99 by the time he saw the doc. Tonight, his temp went up to 104.5, but we got it back down to 101 with a lukewarm bath and a dose of ibuprofen. He tends to be one that runs a high temp, so I wasn't totally freaked, but nonetheless am watching him carefully and making him drink lots of Gatorade. I'm hoping that by tomorrow morning, he will be doing much better.
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  10. Just Cruisin', Thursday, Sept. 17

    by , September 17th, 2009 at 08:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    850 variety swim, kick, drill

    Aerobic work:

    3 x (4 x 50) @ 1:00
    #1-3 = UW SDK
    #4 = EZ free

    50 EZ

    5 x (3 x 100)
    #1 = free @ 1:40
    #2 = back or breast @ 1:40/1:50
    #3 = backstroke kick @ 1:50

    50 EZ

    Total: 3050

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Barely broke a sweat today. Just cruised along.

    Got a massage today and they worked on my calf. It feels worse now though. I was running around at Fort Son's cross country meet today watching the runners and I was limping a bit. I hope I haven't pulled a "Quick" and strained it too much. I though it was just sore from the cramping in practice, but it could be the seated leg curl machine or the runs or a combo ... Oh, well, won't need it much except for the transition area for the OW swim. But I hope it's fine by the Fall Ball where I will need it! Got my "Leg Cramps" product (with quinine) in the mail today. Going to start taking it right away.

    Savageman:

    Question: Can someone tell me what is legal to wear under your wetsuit these days?

    My Savageman relay mate sent this to Mr. Fort today, which gave me a laugh:

    "Happy Birthday! How about celebrating your birthday by going on a leisurely Sunday bike ride with the following hills? Congrats on the milestone birthday!"


    Name/"Savage" CategoryAvg Grade/Max Grade:

    Toothpick, 4th Savagery,0.25 mi, 9%,16%

    Westernport, Hors Savage, 1.2 mi, 12%, 31%

    Big Savage Mtn, 1st Savagery, 2.4 mi, 6%, 21%

    Savage River State Forest, 4th Savagery, 2.8 mi, 4%, 7%

    McAndrews Hill, 2nd Savagery, 0.6 mi, 9%, 19%

    Otto Lane, 2nd Savagery, 0.6 mi, 8%, 17%

    Killer Miller, Hors Savage, 1.3 mi, 8%,
    22%

    Maynardier Ridge, 3rd Savagery, 0.25 mi, 12%,
    23%

    The percentages are the average grade and maximum grades. Ouch!

    Doing Savageman is part of his birthday present ... if anyone was wondering the reason for my OW craziness ... Although Eney Jones remarked on FB that she had read someone predicting that I would now become an OW swimmer since B70s are legal there. hahaha

    Happy Notes:

    I received my certificate for breaking a NR in the 50 back at Colonies Zones in the mail today. I still can't believe it really happened ... lol

    After months of pestering my health insurance company, I believe they are going to cave and pay my claim for the PRP treatments I received in 2008. They had previously denied the claim as, among other things, "experimental." It helped to have letters from my chiro and doc for the appeals and that WSJ article. And, seriously, it was way cheaper than surgery!

    Updated September 17th, 2009 at 10:02 PM by The Fortress

    Categories
    Swim Workouts
  11. More sunshine

    by , September 17th, 2009 at 07:18 PM (A comfort swimmer's guide to easy swimming)


    The weather here has been fantastic and unseasonably warm with daytime temps in the 80's. And of course the clear blue skies that NE Nevada is known for (except when the smoke from the California fires settles in).

    So I did another noon swim today and enjoyed another workout in the sunshine.

    SCM, Solo


    Warmup
    300 choice
    200 kick choice
    300 pull
    8 x 25 choice on 10 sec rest, odds drill, evens build

    Main Set
    8 X 50 1:05 odds IM order, evens -free
    all free is B3

    4 X 200 on 3:30

    8 X 50 1:05 odds IM order, evens -free
    all free is B3

    Cool down
    1 x 200 easy choice

    Total: 2800 meters
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  12. Still dry in the land of Carmel!

    by , September 17th, 2009 at 05:58 PM (Swimming, Life, and Other Stuff!)
    This is my 5th self-imposed day off swimming. I thought a week off to reward myself for training/competing in Nationals and Big Shoulders would be a nice treat.
    Somehow I have developed a throat/ear/nose/head cold type condition. Instead of feeling like I'm going to burst with energy I am getting more tired each day. Someone at school asked if it could be allergies. I have never had allergies but this dry, dusty weather combined with an 87 minute plunge in the big lake could be the culprit. I hurried to the cvs after school and purchased some Claritin. Time will tell my fate. I am going to swim tomorrow.
    Speaking of school, I had a 1st grade girl stick her tongue out at me today in class! In all my years of teaching I've never had that happen.
    The whole thing really struck me funny! It was after my 6th repitition of "Crabbin Around" with my primary classes. I was tired but being as enthusiastic as a brassy wind-up toy.
    I couldn't decide exactly how to react to this tongue-thrusting protest so I ignored it. (while inwardly laughing uncontrollably).
    A couple of the girl's classmates noticed the tongue and relentlessly tattled on her. I told the tattlers I'd deal with it later. (after I quit giggling)

    If anyone is looking for a freshwater 5k or 10k swim next July look no further. The Noblesville Nasti's are hosting the 10k National Championships in Morse Reservoir.
    The Festivities will be July 17 and 20.. The course is a double loop. It's pretty much a straight shot with a turn-around. I found it very easy to follow. The projected water temp is 78-82. The best thing about it will be the friendly Nasti hospitality including a pre-race meal and a morning after brunch at Forest Park Pool. For more information visit the website: www.grinswim.org/USMS2010K/ or e-mail the race director, /dick sidner. dsidner@gmail.com
    It should be loads of fun!
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  13. Crazy Little Thing in Indianapolis

    by , September 17th, 2009 at 12:18 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Today's vlog, part of an ongoing series from last summer's Long Course Meters Nationals in Indianapolis, does not require a whole lot of explanation. I do think, however, that a short glossary might be in order:

    Novelty stimulus females: women unfamiliar to a male and hence able to induce the Coolidge Effect during initial encounters

    Refractory period: the amount of time after a "swim" that a "swimmer" requires before being able to "swim" again with any kind of meaningful vigor and/or forward progress. Example: Leslie Livingston swims the 50 backstroke on August 12th, 2009. Seventeen years later, i.e., August 12th, 2026, she is ready to try it again.

    Sexual harassment: words, deeds, actions, inuendo, and the like that are unwanted by those upon whom such is foisted; the kind of boorish behavior that guys like Jim Thornton have dedicated their lives to preventing

    Hymenopterans: stinging insects in the bee, wasp, and yellow jacket families, sometimes linked metaphorically with human love

    Fiction: a work of art that has not actually happened in "reality" but is nevertheless "true" in the greater scheme of things and may, in fact, have happened on an almost nightly fantasy basis since an author's chance meeting with a comely Canadian emigre/soil entomologist/swimmer protagonist (just to use a random example) who has subsequently refused to respond to any or all of his Facebook postings, again, not that any of this is "real" though, again, its essential "truth" is a different story entirely.

    Note: Jealousy welling up within the breast of anyone with any romantic affiliation whatsoever to any of the entirely fictional characters in today's film (despite these characters' resemblance to real people with the same names) is absolutely unwarranted.

    Hanky? No!

    Panky? Decidedly not!

    Nevertheless, please enjoy the most tragic of all human situations...what wasn't but might have been:

    [ame="http://www.youtube.com/watch?v=2m02_xkVUKk"]YouTube - Birds, Yellow Jackets, and Novelty Stimulus Teeammates[/ame]

    Updated September 17th, 2009 at 12:27 PM by jim thornton

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  14. Thursday Sep 17th, 2009

    by , September 17th, 2009 at 10:24 AM (Ande's Swimming Blog)
    Thursday Sep 17th, 2009

    here's teammate pics from
    2009 La Jolla Rough water

    Training for:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    Days till Long Beach


    TODAYS SWIM PRACTICE

    SCY
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    dove in on time
    Swam with Mike V,
    beside Paul Larry tyler todd max sharon & doug


    Warm-up
    4 rounds of 50 sw 25 k on back 25 drill

    Main Set

    4 rounds of
    10 x 100 on 1:20
    inx: 70 - 75% effort get 10 to 15 sec rest
    easy 100 after each round

    round 1 held 67 - 70
    round 2 held 64 - 66
    round 3 kicked 75's held 56's kicked 100 on #10 went 1:09
    round 4 held 62 - 65


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec?


    Plan to go to:

    1) SCM meet in San Antonio wk before
    Thanksgiving

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
    Categories
    Swim Workouts
  15. Still slow but not as slow as yesterday

    by , September 17th, 2009 at 07:33 AM (Mixing it up this year)
    Just have so little energy this last few days.

    10x100@1:45 Free every 3rd Back
    500 Free kick w/fins every 3rd 25 sprint
    500 Back kick/drills w/fins by 100 as fashion model, partial recovery, underwater recover
    500 Fly kick w/fins odds normal kick evens under water with a kickboard submerged this is actually kind of fun to do
    8x50 Free from a dive 20 yard sprints rest easy #5 was horrible (too deep) but the rest were good
    300 Free easy

    Total 3200 yards
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  16. Stroke clinic

    by , September 17th, 2009 at 01:02 AM (Swim like an Orca, but faster !)
    AQUM -Coach Janine

    Warm- 600 (Fr & Kick)

    6x100 Rev IM 1:30 - 1:50
    6x100 BK 50 drill/50 swim (one arm drill)
    6x100 BR 50 drill/50 swim (fly kick drill)
    100 cool down

    a lot of stroke coaching on fly, back & breast.
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  17. Wetsuit workout + Weights, Wed., Sept 16

    by , September 16th, 2009 at 05:19 PM (The FAF AFAP Digest)
    Weights/Dryland:

    Since I missed yesterday, I decided to get a short weight session in despite not wanting to do doubles this week. Didn't do too much. Had to restrain myself. lol

    long arm crunches, 2 x 50
    bicycles, 2 x 50
    decline reverse crunches, 3 x 25
    HS hi row, 90 x 1 x 5, 110 x 1 x 5, 130 x 1 x 10, 150 x 1 x 10, 170 x 1 x 10
    HS bench press, 50 x 1 x 5, 70 x 1 x 5, 80 x 3 x 10
    alternating hammers, 20 DBs x 2 x 30
    external and internal rotators, 10 x 2 x 15, each arm
    prone scapular scrunches w/handweights, 2 x 25
    scapular wall slides, 2 x 25

    15 minutes of stretching. Tried to work on my right calf; I feel like I strained something there ... Keep forgetting to use the damn foam roller. I have a 30 minute massage scheduled for tomorrow to work on it.

    Saw a very buff guying doing a cool exercise today that was sort of like Chris' Bruce Lee leg raises. He was using the bar where I do hanging ab work. He did a hanging straight leg raise and then just kept going, keeping his legs straight all the way up to the bar where his hands were. Crazy. Naturally, I tried it -- couldn't do it at all. Damn weak core!

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Swim/SCY/Solo:

    Drove to the Rec Center to do a wetsuit workout with my 2XU. I know pool workouts can't really simulate OW, but I gave it a bit of a whirl with a set of 22 x 100 (The half iron is 2112, assuming one swims straight). I didn't go all out at all, but tried to build into the swims and keep a pretty good clip. The first 5 were basically extended warm up. I wore fins to de-weight the shoulder, but didn't kick at all or SDK off the turns. So I don't think they decreased my times too much. I mentally swam the 100s in groups of 5 so I wouldn't lose count as I am wont to do at virtually any distance ... I had decided to take 15 seconds of rest between the 100s, figuring I'd go around 1:10s. (This is my version of a short rest set, though I know some of you crazies do much worse.) When I went under 1:10, I just took 17-18 seconds rest.

    Warm up:

    400 swim
    200 kick

    Main set:

    22 x 100

    #1-5, went 1:10s @ :15 RI
    #6-10, went 1:08-09 @ :16-17 RI
    #11-15, went 1:07-08 @ :17-18 RI
    #16-17, went 1:07 @ :18 RI
    #18-22, went 1:05-07 @ :18-20 RI

    I didn't take any extra rest between the sets, just swam straight through. I swam the set, including the rest, in 29:30. The rest constituted about 5 minutes of the swim. Obviously wouldn't have gone quite as fast on the 100 splits without the rest (and wouldn't go as fast in OW w/o the pool walls). On the other hand, I wasn't going all out by any stretch. I didn't feel terrifically tired afterward, though I feel some arm fatigue now. It's hard for me to judge how long I can keep up a fairly fast rate without going into a nasty lactic acid phase. I think I'll try some alternating bursts of sprinting and cruising throughout the race.

    I also began overheating at about #12, so suffered some on the last 10. When I took my wetsuit off afterward, my skin was hot. The pool temp was 82; Deep Creek is expected to be 68. So I shouldn't have this problem there.

    I realize afterward that I should have done some sighting in there. Geek tells me he doesn't breathe when he sights. This seems like smart advice because then you're not lifting your head too high and disrupting your body position.

    Then I did:

    200 EZ

    3 x (100 scull, 100 goswim free drill, 100 fly drill)

    100 EZ

    Total: 3800

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    GU:

    Has anyone used the Roctane GU gel instead of the regular GU gel? I tried one today. I can't say I noticed any real difference (besides price). But it was thinner than regular GU, which I think tends to taste like frosting. So, this seemed like a plus. And I liked the blueberry-pomegranate flavor.

    OW notes:

    1. Ande gave me the following helpful advice:

    "swim the first 200 very strong,
    then look around, who ever's near you must be pretty good, settle in behind them and draft
    when you're close to the finish line attempt to sprint past them and win

    size matters,
    find a fast large person & draft,
    the bigger the better

    180 lbs or more is ideal
    150 - 180: OK
    120 - 150: not so good
    120 or less: avoid
    100 pounders don't make much current

    Watch the field look for challengers

    Eye the course & know the currents.
    even if you're drafting, check now and then to make sure you're swimming the right direction"

    No one should want to draft off me!

    2. I've also been told it's a good idea to dolphin dive to the finish when you're hands can almost touch the bottom. Never would have thought of that.

    3. I also tried my B70 goggles today. I bought the yellow mirrored ones. They were actually cheaper than the usual Speedo goggles I use and astonishingly comfortable. I really liked them.

    Fall Ball:

    Got an email from the meet director confirming that there will be touch pads and that we can do split requests. I'm really happy about the touch pads b/c I hate doing backstroke starts without them. Plus, it's nice to get your splits when you're swimming 100s and 200s! I hope the new pool is nice.

    Updated September 16th, 2009 at 10:54 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Day 31

    10x50 FR@1:00

    5x100 FR Kick w/fins@2:00

    25/50/75/100/100/75/50/25 based on :30

    200 easy

    1700 SCY Indoors partly w/Mark W
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  19. boat ride

    9/15/09
    Another day; another swim (actually 2) in the harbor. For our 10:30 AM session, I was planning another 2 hour swim (3 loops or circuits) but the wind was blowing steadier and the water was more turbulent than any other day since we arrived last week. I felt like I was getting beat up for the first time and cut it short..... 1 hour /1.5 circuits /4100 meters. The wind on my arms and the back of my neck felt cold and I wanted to increase my stroke rate to generate a little heat but couldn’t without creating dissonance with the chop. All of the others who were planning longer swims cut them short as well.
    Lunch and a 2 hour nap (WIllie and Steve went to Canterbury).... I didn’t realize how tired I was.
    9/16/09
    Steve has left us. Now a threesome, we are resolved to do a one way crossing if the opportunity arises. It is looking unlikely that we would have a large enough window for the double anyway. The official end of our neap tide is tomorrow, but the winds still blow and the sea is still to angry. We took the P&O ferry to Calais to see the channel beyond the sea walls in the harbor. 35 mile per hour steady winds and 6’+ white caps the whole way. There are no small craft out. The spring tide that starts on friday is the largest of the year, so it won’t be a day at the beach. Some tide info: http://en.wikipedia.org/wiki/Spring_...ings_and_neaps
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  20. A great fall morning

    by , September 16th, 2009 at 01:18 PM (A comfort swimmer's guide to easy swimming)
    9/16/09

    I had a great outside swim this morning. It was just barely light enough to see with a crescent moon and Jupiter in the eastern sky when I started. As I was finishing the sun was peeking over the Rubies. What an awesome way to start the day!!


    SCM, solo

    300 swim free
    200 kick choice
    (on back-no board, 100 flutter/100 dolphin)
    300 pull free
    (w/buoy only)
    6 x 50 on 1 alt. drill build: odds free, evens no free
    (did fly-back-breast on the evens)

    swim free 2x around:
    {
    3 x 150 on 2:30
    (on both rounds, kept these at 2:16±1)
    4 x 25 on :30
    (kept these around 20)
    50 easy on 1:00
    }

    kick 6 x 50 w/fins w/10 sec. rest: descend 1-3, 4-6
    (did 50->42 on 1-3, 55->45 on 4-6)

    200 swim down choice
    --
    Total: 2800 meters
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