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  1. Short Tuesday

    by , October 13th, 2009 at 11:41 PM (Swimming, Life, and Other Stuff!)
    Nasti's tonight at Noblesville HS. The practice was 45 minutes long! I thought about doing more but my body felt I stopped.
    Here's the workout:
    *500 free Warm-up
    *200 Dolphin Kick on Back
    *5 X 100 Free on 1:45
    *3 X 200 free (Rest 10 sec between each 50. Subtract :30 sec for 200 time. Done on 3:30 interval I think)
    *8 X 50 IM Roll on 1:00 interval Swim down/Kick back.
    *100 IM sprint
    *200 Back Smooth swim
    2,500 scy

    I can't wait to see the "Amelia" movie. Amelia Earhardt was one of my hero's when I was growing up. Hillary Swank/Rickard Gere are the female/male leads. I hope it's not hokey.

    Over 800 kids out sick with the flu at CHS on Monday. I heard 25% shuts the building down; they were 200 short of that. We have had a couple teachers out for 3 weeks at my building. It must be a wicked bug.
  2. Trained some distance type stuff, but still a sprinter

    by , October 13th, 2009 at 09:39 PM (Elise's Fitness Fun)
    Today, on the forum, got some helpful tips from Kirk Nelson on improving pace on the 500. Feel kind of bad that I somewhat hijacked the thread. The subject of the thread was training for the 1500/1650 and I posed some questions about training for the 500. Figured while the forum had the attention of the distance gurus out there, I'd ask the questions. Kirk gave some great advice that I hope to put to use in a practice soon.

    At this point, I've got a long way to go! When I was younger (even just by 7 years), it seemed possible to balance sprint training with training for a strong 500. Not so sure now. The difference in how I used to train was that I was always in an anaerobic state, even on the distance stuff. I can't do that anymore. Just can't recover fast enough between swims. May have to simply focus on my strength - the sprints, and hope to be in good enough shape to pull off a respectable 500.

    Of course I know I haven't been putting my time in the water, so I probably should not have high expectations. It bothers me that in college, I hardly got any sleep, ate terribly, enjoyed my alcohol on the weekends, and was able to hold 2:15 on a 2:40 interval. In fact, I can remember doing a few sets on 2:30. Yes, I'm older, but I take so much better care of myself. No matter what shape I'm in now, I couldn't hold 2:15 on 4 minutes. I probably couldn't even make a 2:40 interval after a couple of 200s no matter what shape I am in! Gosh, sometimes it is hard getting older!

    Got in for 45 minutes with the older kids today and did the workout below. The coach gave a surprisingly easy interval on the 200s. I was thinking she was going to throw an interval of 2:45 at us. I did throw some 200 backs with paddles in the mix.

    Warm-up (missed the main part) 200 easy

    12 x 200: 4 on 3:40, 4 on 3:30, 4 on 3:20 - Did first 6 free, then did 2 back, 2 free, 2 back

    100 easy

    2700 yards

    Regardless of my focus, it probably is good to do this kind of thing once a week as I need work on my endurance for the sake of my 100s. Also, it helps to have a group of people to train with.

    Updated October 17th, 2009 at 03:25 PM by elise526

  3. Day 43

    200 Swim
    6x50 FR@1:00

    5x50 BR Kick@1:15
    5x50 FR Kick@1:30

    50 Easy

    5x50 BR Pull@1:15
    5x50 FR Pull@1:15 Breathe 2/4/6/8/10

    2x50 BR w/fins 1 easy 1 fast (:33)
    2x50 FR w/fins 1 easy 1 fast (:26)

    250 Easy

    2000 SCY Indoors solo
  4. Dryland Mania, Tuesday, Oct. 13

    by , October 13th, 2009 at 04:58 PM (The FAF AFAP Digest)

    My upper back was still sore from my Monday workout, so I decided to do mostly plyos, bodyweight work and some core work.

    bicycles, 2 x 50
    long arm crunches, 2 x 50
    cable twists w/yoga ball, 50 x 1 x 15, each side, 60 x 1 x 15, each side
    hanging reverse crunches w/10 lb weight at feet, 3 x 10

    front lunges w/25 lb DBs, 3 x 15
    alternating side lunges, 3 x 25
    chins ups, 2 x 10
    rack chins/pulls, 3 x 15
    squats w/overhead shoulder press w/25 lb DBs, 3 x 10 (much harder when you're not pressing fast and using some momentum from the squat)

    knee tuck jumps, 3 x 10
    box jacks w/med ball, 3 x 15
    clap push ups, 3 x 10

    prone scapular scrunches, 2 x 25
    scapular wall slides, 2 x 25
    internal and external rotators, 10 x 2 x 15 each side
    3 position arm extentsions, 3 x 2 x 15

    10 minutes of stretching

    Aerobic Work:

    My usual pool was closed b/c of yet another kid accident. My gym pool is closed while they clean and put the bubble up. So, I did 20 minutes on the ellipse and 20 minutes on the bike.



    We'll see how the shoulders hold out after the clap push ups. I put my hands on a mat to sort of cushion the load.

    I really prefer rack chins to pull ups. They hurt my wrists less. Jazz and I were speculating that this is perhaps due to it being more of an isolation exercise with not as much of the lower body involved.

    Q and I were discussing overhead squats on the thread from my Sunday workout. I'm thinking of adding them, as they are a compound exercise that really hits the core.

    This article says you shouldn't start with the bar, but I was thinking I am sufficiently strong/flexible enough to try the bar?

    Definitely hitting the pool tomorrow!


    Saw the most recent clip of Natalie Coughlin on FB from Dancing with the Stars:

    [ame=""]YouTube - Week 4 - Natalie Coughlin - Dancing With The Stars[/ame]

    Like the mermaid-like costume! She looks in fantastic shape from all the running she's been doing.


    I also saw that Brendan Hansen started a blog today:

    Updated October 13th, 2009 at 05:21 PM by The Fortress

    Strength Training and Dryland Workouts , Spinning , Ellipse Machine
  5. Sarasota Y Sharks Masters 5:30 Workout -10/14/09 -SCY

    by , October 13th, 2009 at 02:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    6 X 100 1:40
    6 X 50 kick 1:10
    5 X 100 IM 1:50
    6 X 50 kick 1:10

    1 X 200 IM 3:30
    2 X 50 stroke 1:00
    4 X 25 stroke :40
    Swim the set 3 times.
    Round 1 fly, 2 back, 3 breast

    2 X 50 free easy 1:00
    1 X 50 stroke At 100% 1:30
    Three rounds.
    Round 1 fly, 2 back, 3 breast

    50 50 50 50
    100 100 100
    150 150
    Swim the set twice
    Start at the top and work down,move to the top after completing the column. 2000 yard set.
    50's: :45
    100's: 1:30
    150's: 2:15
    200's: 3:00

    WARM DOWN: 2 X 50 easy 1:00

    Swim Workouts
  6. pull, pull, pull...

    by , October 13th, 2009 at 01:12 PM (A comfort swimmer's guide to easy swimming)

    SCY, Solo

    200 swim free
    200 kick rev IM
    200 pull back
    200 IM drill
    swim 4 x 50 on 55 descend to 80%
    (free - 40->35)

    (Swam the following continuous, no extra rest between rounds)
    pull 3 x 200 free on 3:20 breathe 3/5 by 25
    swim 3 x 50 smooth on 1:00
    pull 2 x 200 free on 3:20 breathe 3/5 by 25
    swim 2 x 50 smooth on 1:00
    (went 2:45-50 on 200's, 37 on 50's)
    pull 200 fast (went 2:36)
    swim 50 fast (:34)

    swim down 200 easy
    Total: 2800 yards
  7. Tuesday OCTOBER 13th, 2009

    by , October 13th, 2009 at 11:43 AM (Ande's Swimming Blog)
    Tuesday OCTOBER 13th, 2009

    Jay McDonald, 52, from Wimberley TX passed away on Saturday October 10th. He had a heart attack while playing tennis. Jay is survived by his wife Laurie, 5 children & many friends. At the 2008 SCY Nationals in Austin Jay went 27.39 in the 50 breast breaking the 50 - 54 Mens National Record. In years past, Jay swam and coached, he was a kind person and a good friend.

    Jay McDonald’s Funeral Services are
    Saturday October 17th 11:26 am in
    Wimberley, TX at
    Cypress Creek Church on 211 Stillwater
    church phone number (512) 847-1222‎
    Jay’s Life Celebration Reception will follow the service at the church.

    Google Map for Directions

    cards & letters to
    Laurie McDonald
    14 Overbrook Ct
    Wimberley, TX 78676

    Haven't seen his obituary in the paper yet.

    ~ ~ ~ ~ ~

    2009 Postal 5k & 10k results are online

    5k Preliminary Results for Swimmers

    10k Preliminary Results for Swimmers

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

    51 Days till Long Beach

    Weights SUNDAY World Gym: 5:00 pm
    bench press 8 x 135 5 x 185 5 x 185 4 x 185
    lat press 8 x 40 8 x 45 8 x 50 6 x 55
    lat pull 8 x 167 8 x 197 5 x 207 4 x 215
    leg press 8 x 180 8 x 270
    also did some one legged bench steps


    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    Swam with Larry & Nate
    Beside Max, tyler & todd

    WORE lycra brief

    2 rounds of
    100 fr 25 fl dr
    100 fr 25 fl dr 25 bk
    100 fr 25 fl dr 25 bk 25 br
    100 fr 100 IM

    Main Set

    50's start at 1:00 drop 1 sec each round
    kicked with a board to 45
    kicked with no board to 37

    50 easy

    assigned 1000
    did several 50's with 5 or MORE SDKs off each wall

    Got out early to make an 8:00 am meeting

    Updated October 13th, 2009 at 05:13 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  8. @#%$@*(&

    Woke-up a few minutes late. Got dressed, brushed my teeth, put the contacts in, grabbed my already made lunch, already packed swim bag and got in the car to start the 45 minute drive to swim practice.

    About 30+ minutes in I realized that all of my swimsuits were still nicely hanging in my bathroom or in my drawers at home. @(&%)(@&*#)(Q*)(%*)%(*

    So there was no swimming this morning.

    I did swim Sunday at Villanova. The given workout was insane. The workout was what they give the college kids. I am not a collegiate swimmer, never was a collegiate swimmer and have no intentions of training like one. Here was the workout:

    800 Choice

    400 pull
    2 x 200 pull
    4 x 100 pull
    8 x 50 pull

    400 free
    2 x 200 free
    4 x 100 free
    8 x 50 free

    400 IM
    2 x 200 IM
    4 x 100 IM
    8 x 50 Fly

    There was a kick set and something else at the end which needless to say I didn't do.

    I did a couple hundred yards, did most of the pull set straight free and part of the free set. Not sure how much I did.

    Tonight I'm hitting the gym for some dryland.
  9. Not ready for today

    by , October 13th, 2009 at 08:36 AM (Mixing it up this year)
    I was really not ready for todays workout but I did it anyway and it did not turn out too bad. My shoulders and elbow are still exceedingly stiff when I started out but it got better as I moved. I do need to back off some over the next 2 weeks as I have meets the last 2 weekends of the month. Kids meet 23-25 and DixieZone 30-1.

    500 Free every 3rd 25 breast skull
    3x[200@3:00 Frre
    ....[2x100@2:00 MI
    ....[4x50@1:00 IM
    ....[8x25@:45 Free Kick round #1 every 3rd sprint, #2 every other sprint, #3 sprint all
    on R1 held 27's, R2 went 26,26,25,25, R3 went 25,26,25,26,26,26,26,26
    500 kick w/fins alternate by 100 free/fly
    200 Free EASY

    Total 3600 yards
  10. Aquasol returns home to Union Mine High School

    by , October 13th, 2009 at 05:03 AM (Swim like an Orca, but faster !)
    Aquasol - UMHS
    Nice to be back in the home pool after 3 weeks of pool maintenance. Water was a bit cool, but was perfect for a hard workout. This is an outdoor pool, with bare minimum facilities; one barely working outdoor shower and stinky restroom's.

    We spent a lot of time talking. After the fly set was done, I decided to ignore everyone and keep on the clock.

    Warm 300 (We started off in one lane) And my goggles (Speedo Vanquisher) came off on my dive in...
    2x through

    100 Fly 2:00 (1:30, 50 swim/ 50 drill)
    2x50 Fly 1:30
    4x25 Fly 1:00

    100 BR 2:00 (1:35) (this is from 1:50 2 weeks ago, considering I just learned how to kick right over the summer)
    2x50 BR 1:00
    4x25 BR :45

    100 FR 2:00 (1:13, 1:15)
    2x50 FR :45
    4x25 FR :30

    Everyone left before the second time through BR. Leaving me alone with the seniors.

    2x200 Pull 3:00 (2:45)
    2x50 K with fins, fly on back, free on front

    100 cool

    Ive slowed my fly down so I can concentrate on getting that second kick timed just right, until I do, I will just keep it slow.

    Updated October 13th, 2009 at 08:27 PM by EricOrca

  11. Monday, Oct. 12

    by , October 13th, 2009 at 12:13 AM (The FAF AFAP Digest)
    Hot Yoga:

    Made it to my 90 minute hot yoga class this am. I'm feeling even more pure with all those impurities sweated out. Whew! I didn't even have to cheat death like Geek did the other day. And, having expelled the dread impurities, I felt free to imbibe more and have just polished off a bottle of wine with one of my oldest and dearest friends.

    My upper back today was pretty lit up from yesterday's weight extravaganza. Not sure what I'm going to get up to tomorrow afternoon. Next week, I'm going to mostly lay off the weights before the Sprint Classic (maybe only some light or explosive upper body stuff). Then back at it for a few weeks before, blech-sigh, tapering for Zones.
  12. Another reason to be a sprinter

    by , October 12th, 2009 at 07:15 PM (Elise's Fitness Fun)
    I need recovery time - lots of it. After a meet, I'm shot for several days. Muscularly, I can feel that I get broken down quickly. After a day or two off, I come back very strong.

    With this in mind, I decided to take yesterday and today off. I had a pretty good week last week with 17 miles of running and just over 7,000 yards on swimming. Plus, I was able to get to the weight room about 3 times.

    The 15 x 100 kick with fins that were broken down into sets of 5 on different intervals really wore my legs out, especially up in the hip area. I could tell this when I did the hip adduction/hip abduction set on Saturday. Just didn't feel quite as strong and felt some soreness in my hips just a few hours after I had lifted.

    Soreness is gone today, but decided to just take off anyway. Sometimes it sure is nice to take a day off when you are feeling good instead of doing it because you are sick.
  13. Rare Swimming Obsessed Video-less Vlog

    by , October 12th, 2009 at 06:58 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    5:34 p.m., Columbus Day, Oct. 12, 2009, Sewickley Heights, PA

    My son Ben turned 21 today, which prompted my twin brother John to say, "That's amazing, bruddie. The first adult Thornton male in a generation!" He paused to reflect, then added, "maybe two generations."

    Ben and his friend Ben Armstrong just took off for the long drive along the Pennsylvania Turnpike from Pittsburgh to Philadelphia, where Ben is going to Temple and his friend Ben is living with a girl who is going to Temple.

    It's not that I am feeling terribly old, exactly, but there is something about having your first born son turn 21, and your second born son getting his driver's license a couple weeks ago, that makes you realize that the Celestial Time Clock has not suddenly started running backwards. It is, if anything, running in its usual forward direction faster than it once did, i.e., those blissful childhood days of yore when the wait from Dec. 22 to Christmas seemed to last centuries.

    Now, it seems that if I blink just slightly longer than usual, Christmas has arrived again. Blink. Christmas. Blink. Christmas.

    The only thing that does seem to take forever is swimming distances that used to go by in a flash.

    Which brings us to tonight's Bill White workout, which is basically 4,000 yards in a 60 minute time allotment: warm up, 6 x 500 with assorted challenges--first one DPS, second one alternate side breathing, third one faster; repeat; then some sort of cool down.

    Maybe it is the nature of being in the middle of an age group where a certain slowing down appears to occur. Maybe it is the prospect of losing the cheating suits that have allowed me for so long to defy my age. Maybe it is a general weariness borne of my time in the wilderness, followed by a horrible swimming meet, followed by a bad cold, followed by a resumption of responsibilities, followed by the resumption of wintry conditions (I blink, and once again I find myself changing from my layers of clothing in a snow storm into my swimming costume! Blink! Christmas! Blink! Funeral!)

    In any event, what was that William Carlos Williams poem:

    An old man
    in a dry year
    dum dum de dum de dum
    being read to by a boy
    dum de dum
    waiting for rain.

    Or maybe it was Christopher Smart and his famous cat:

    for he is of the Tribe of Tiger
    for he can swim
    for he creeps

    So now it is 5:47 p.m., time to make my way down to the YMCA, perchance to do an old man's warm up, back and forth, paddling here, paddling there, dead man's floating hither, dead man's floating thither, Christmases passing by the edge of the pool like telephone poles on the speedway, and still I have not made it through the first 175 yards of the interminable 500...

    Am I just talking myself into decrepitude? Or am I railing against the dying of the light through jest and hyperbole?

    I shall force myself--force myself!--to try in practice tonight.

    The only thing that could possibly make me stop is last minute Christmas shopping, for it seems that the money extraction season is upon us once more, and we old men creakily bend over, assuming the position whereby the extraction can proceed with the least trauma to all involved!

    Wish me well, youngsters! I am your trailblazer and proxy for your fate!
  14. Monday OCTOBER 12th, 2009

    by , October 12th, 2009 at 03:28 PM (Ande's Swimming Blog)
    Monday OCTOBER 12th, 2009

    Jay McDonald, 52, from Wimberley TX passed away on Saturday October 10th. He had a heart attack while playing tennis. Jay is survived by his wife Laurie, 5 children & many friends. At the 2008 SCY Nationals in Austin Jay went 27.39 in the 50 breast breaking the 50 - 54 Mens National Record. In years past, Jay swam and coached, he was a kind person and a good friend.

    Jay McDonald’s Funeral Services are
    Saturday October 17th 11:26 am at
    Cypress Creek Church at 211 Stillwater in Wimberley, TX
    church phone number (512) 847-1222‎
    Jay’s Life Celebration Reception is after the service at the church.

    Google Map for Directions

    Laurie Mcdonald
    14 Overbrook Ct
    Wimberley, TX 78676

    Haven't seen his obituary in the paper yet.

    Postal 5 & 10 k results are out.

    5k Preliminary Results for Swimmers

    10k Preliminary Results for Swimmers

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

    52 Days till Long Beach

    Weights SUNDAY World Gym: 5:00 pm
    bench press 8 x 135 5 x 195 6 x 185 5 x 185
    lat press 8 x 40 8 x 45 8 x 50 6 x 55 4 x 60
    lat pull 8 x 167 8 x 197 5 x 207 4 x 215


    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    Swam with Larry Nate, Mark & Erin a grad student from Australia who swam for Washington went 16:11 in the 1650
    Beside tyler & todd

    WORE lycra brief

    4 rounds of
    125 fr, 75 k, & 50 IM

    Main Set

    assigned: 6 rounds of
    3 x 150, then 50 easy
    R1 on 1:55, round 2 on 1:50, round 3 on 1:45
    DID: swam all of rounds 1, 2, & 3
    modified rounds 4, 5 & 6
    3 x (2 x 50) will 6 or more SDKs off each wall
    went around 30's

    assigned: 10 x 100 with fins
    odds fr swim on 1:05
    evens K on 1:20
    odds: 50 FR
    evens 100 k NO FINS

    50 easy

    Updated October 13th, 2009 at 05:12 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  15. Sarasota Y Sharks Masters 5:30 Workout -10/13/09 -SCY

    by , October 12th, 2009 at 02:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 free 1:40
    2 X 100 kick 2:10
    3 X 100 IM 1:50
    Swim it twice.

    8 X 50 kick 1:10
    odd: moderate
    even: fast

    1 X 200 free moderate 3:00
    4 X 50 free build 1:00
    3 X 100 free descend 1-3 1:40
    Swim it three times breaking between rounds.
    On the 100's, start fast and descend to faster.

    1 X 50 stroke 1:00
    4 X 25 stroke :40
    Swim it 4 times with breaks.
    Swim 1 round of each, IM order.
    25's are fast.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. Monday, Monday...

    by , October 12th, 2009 at 12:32 PM (A comfort swimmer's guide to easy swimming)

    SCY, Solo

    300 swim free
    300 kick choice
    (did rev IM by 75's)
    300 pull back w/buoy only
    swim 4 x 50 on55 descend 1-4 to about 85%
    (did all free, went 40->35)

    6x around:
    75 swim free smooth on 1:20
    (Ave 1:00)
    50 drill choice on 1:00
    25 FAST (same stroke as the drill) on 1:00
    (did 1-2 fly, :17±; 3-4 back, 17±; 5-6 free, 15±)

    kick 12 x 25 on :45 (no fins, board optional): odds smooth, evens fast
    (did 1-4 flutter w/board, fast ones at :17±; 5-8 flutter on back, 23±; 8-12 dolphin on back, 25±)

    pull 8 x 50 on :50 smooth: make the interval
    (did 1-4 free, 5-8 back)

    swim down 100
    Total: 2800 yards
  17. Recovery Monday

    by , October 12th, 2009 at 08:28 AM (Mixing it up this year)
    I really needed this and may need the same tomorrow. My right shoulder and elbow especially was stiff but after a little swimming it loosened up. Then I did kicking and tried to swim again only to find the it had all stiffened up again.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins
    500 kick w/fins alternate by 100fly/back streamline
    500 Free left the fins on but really did not use them alternate 50 Easy/50 5 mile pace

    Total 2500 yards
  18. Sac Pentathelon @ UC Davis

    by , October 12th, 2009 at 08:01 AM (Swim like an Orca, but faster !)
    I haven't had much enthusiasm for blogging lately, this corresponds to yet another slump in my training. I passed through my First Year Competitive Swimming benchmark . Working nights, AT&T outsourcing more jobs to India and our home pool down for 3 weeks added to the disquietude of setbacks....
    1. Since my physiology isn't gifted and was never developed for competitive swimming at an early age, I have to work hard everyday to maintain a level of fitness that translates to faster swims.
    2. If I decrease the amount and intensity of my weekly workouts, my swim times suffer. I don't "retain" a level of potential.
    3. I haven't been lifting weights long enough to come to any conclusions, however they have been instrumental in getting through plateaus in specific areas of swimming.

    About the Meet; Its 4 - 50's a 100 IM then team relay for medley and freestyle. This is Sacramento Masters meet and it well organized. This is my second time here.
    On the positives side, Dwight and Dr. Bob showed up, so I experienced some team camaraderie for a change. (Every meet thus far has been solo)
    50 Fly
    My goggles came off in the fly, I never had that experience, I slowed down and tried to just navigate. ( I was seriously considering stopping and resetting them!)
    50 Back
    My excuse here is my left shoulder, it wasn't cooperating , I just finished the race. Honestly though I did get 12 kicks off the start and was leading, it was amazing to watch everyone else surface behind me while I was still underwater, however that nirvana was short lived after my breakout as I watched arms and splash's catch up and pass me into the turn.
    50 Breast
    I dropped 5 seconds from a year ago, this is not bad considering I just learned the proper breaststroke over the summer.
    50 Free
    Different goggles...Going deep on the dive with about 10 hard and fast SDK's, just like in practice I didn't see anyone to the left or right. After breakout on the 3 stroke both eye pieces filled with water... it was worse than having no goggles at all, zero visibility. I kept looking up to time the turn on the wall; this total killed my momentum. I could actually feel being passed..really sick feeling I might add...
    100 IM
    All my transitions were bad, this is something I have been neglecting in training.
    Medley Relay
    I my first one, an unattached lady joined us and swam backstroke, Dwight swam breaststroke, Dr. Bob swam butterfly and I anchored with freestyle. We won by a lap, however they placed us in the first heat, so we were not really matched properly.

    What I learned by watching & participating;
    1. Watching the other heats, I saw how leads were lost because some people take too long in their turns.
    2. Good strong and long SDK's are something only a few people really do, even in USA-S...It really can make or break a race.
    3. Just before your heat,push goggles into eye sockets until it hurts. Be focused a few minutes before the race, not spacing out.
    4. Everything is autopilot in the race, even bad habits.
  19. 4 hour swim

    I drove to Brighton Beach today to swim my qualifier for MIMS 2010. The prescribed water temp is 61 and it was the perfect day for it. Water temp 60 - 61, sunny skies but windy and the air temp was between 56 and 62. Sunday means that the CIBBOWS die hards were out in force and Clare and I had a good time catching up with friends on things aquatic and otherwise.

    I drew a graph on a diving slate and listed all the stats that I needed Clare to keep track of including: time of day, elapsed time of swim, air temp, water temp, stroke rate, feed (quantity).

    I mixed 40 ounces of chai flavored Perpetuem, added several scoops of Maxim (maltodextrin) and instructed Clare to fill a cup with 4oz of this mix and add 4oz of hot water for each feed which I would be taking every 20 - 30 minutes.

    The water felt chilly for the first 40 minutes and my good friend Jonathan Farber swam shotgun for about that long but didn't accompany me further as he is taking it easy in preparation for the Ederle Swim next saturday.

    Clare was expecting me to feed every time I swam past Grimaldo's chair spot... or Brighton 4 street. I would swim in, and Clare would wade out to waist deep, hand me my cuppa perp, shout the time (earplugs) and send me off again. I found that a lap to the end of brighton beach (NE) and back took me about 30 minutes, so I kept repeating it and didn't head toward the pier at Stillwell ave after the first loop.

    I felt good the whole time and maintained a steady stroke rate in the mid 60's. Swimming for the past two weeks in 58 degree water made this feel warm (well maybe not warm, but comfortable).

    I discovered that another friend has a channel booking for the early september tide... Jim Meier!
  20. PRs & Plyos, Sunday, Oct. 11

    by , October 11th, 2009 at 10:44 PM (The FAF AFAP Digest)
    AM Drylands:


    elevated trunk twists on bench w/10 lb plate, 2 x 50
    dead bugs on bosu, 3 x 25
    long arm crunches, 3 x 50
    back extensions w/25 lb plate, 2 x 15
    Hanging straight leg raise, 2 x 15


    deadlift, 125 x 1 x 5, 135 x 1 x 5, 145 x 2 x 5 (tried to do another set of 5, but my hands were slipping)
    HS hi row, 190 x 1 x 5, 200 x 4 x 5
    kneeling overhead cable crunch w/knees only on bosu (gets the lower body this way), 110 x 2 x 10
    squat into overhead shoulder press w/20 lb DBs (press is fast), 3 x 10
    rack chins, 3 x 15

    multi-box jumps (used 3 boxes), 3 x 10
    squat jumps, 2 x 10


    scapular wall slides, 2 x 25
    internal and external rotators, 10 x 2 x 15, each arm
    3 position arm extensions, 3 x 2 x 15

    PM Swim/SCY/Solo:

    Warm up

    700 variety

    Hypoxic Set:

    20 x 25
    odds = UW belly shooters (no fins)
    evens = EZ

    (I forced myself to do all belly shooters, as I realize I've fallen too much in love with shooters on my back.)

    50 EZ

    Speed Sets:

    18 x 50, done as 3 x through:

    4 x 50 cruise (4 free, 4 backstroke kick, 4 evil) @ 1:00-10
    30 seconds extra rest
    1 x 50 AFAP w/fins
    1 x 50 EZ DAB

    On the AFAPs, I went 50 back (:24), 50 fly (24.5ish), 50 SDK (22.5ish). I think these are my fastest AFAP 50s in practice. Fly still feels choppy and like I'm forcing the turnover.

    100 EZ

    100 scull

    3 x (25 AFAP free + 50 EZ)

    At Wolfy's suggetsion, I did the 25s from mid-pool to practice fast turns.

    200 EZ

    Total: 2800



    I realize I almost never do weights on Sunday AM after an off day on Saturday. Felt a little peppier in the weight room as a result. I did PRs on the HS hi row and on the deadlift. I hadn't done a deadlift in ages, so I was rather surprised. I don't know about DOMS ... after my 5 x 5 heavy lifting sessions, I'm sore almost right away!

    When I told Mr. Fort I was switching to some 5 x 5 heavy weights 2x a week, he immediately said I would get more tank like. I hope that's not true if I'm not doing that many exercises that way ...

    My 50s were practice PRs as well, as I recall. The legs felt strong. And to think I almost went for a run instead of swimming!

    There is no school tomorrow (though still kid practices). But I've persuaded Mini-Fort to babysit in the AM so that I can go to hot yoga.


    Oct. 25 Sprint Classic (SCY)
    Nov. 28 Thanksgiving Meet (SCM)
    Dec 6-7 SCM Zones (may just go one day)
    Dec 13 Penthlon Meet in Pittsburgh

    I wish an order of events for the middle two meets would come out ...

    And I'm amazed! Thanks to the efforts of Mermaid , there is actually going to be a real live USMS sanctioned masters meet in Pittsburgh. Usually, there's just those dinky Y meets that Bill and Jimby are so fond of attending. I may go to this meet (though I'm sure I'll be tired and meeted out), as I want to support Mermaid and we need to be up in Pittsburgh periodically anyway.


    Since I was up very late chasing around homecoming kids, I could barely rouse myself out of bed for the 5K/1 mile fun run at the high school. I ended up watching as Mr. Fort and lil lil Fort did the one mile run. Lil lil Fort ran a 7:34 and didn't even seem tired. So my no running until Dec. edict is still intact. I may have to treat myself to one little fall run after the Sprint Classic.

    Updated October 11th, 2009 at 11:31 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts