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  1. FAST Fri Sep 17 2010

    by , September 17th, 2010 at 10:30 AM (Ande's Swimming Blog)
    FAST Fri Sep 17 2010

    Subscribe to Ande's Swimming Blog

    weigh around 200

    Whitney Coached
    6:00 TO 7:30 am
    Austin Mabel Davis pool
    swam with larry, todd, doug, nate, ned, chris, & James Fike
    dove in around 6:05
    wore B70 LEGS

    20 min choice

    8 x choice FAST on 8:00
    (choose from 100, 200 or 400, do the same thing on all 8)
    did 100's free from a dive held 1:01's & 1:02's
    & an easy 100 swim down after each one
  2. Got me TENS unit on and starting to feel better

    by , September 17th, 2010 at 08:03 AM (Mixing it up this year)
    Swam this morning but still have the lower back locked up.

    600 Free
    400 IM fly drill/back pull/breast kick/free swim
    400 one arm fly alternate rt/lt by 50 w/fins
    200 back kick w/fins fashion model
    400 Free kick w/fins
    600 Free w/paddles & bouy

    total 2600 meters

    Now I am using the TENS unit to loosen anything that might need to be loosened.
  3. Thursday, Sept. 16

    by , September 16th, 2010 at 09:21 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    Main Set:
    (another quite modified Tall Paul set)

    6 x 100 free @ 1:40
    4 x 50 kick, done as 50 UW shooters w/fins @ 1:00
    2 x 50 drill @ 1:00
    50 EZ

    6 x 100 free @ 1:30
    4 x 50 backstroke kick @ 1:00
    4 x 50 breast drill @ 1:05
    50 EZ

    3 x 100 back w/fins @ 1:20
    (I intended to do 6 of these, but completely bonked and cramped, and so desisted.)
    4 x 50 backstroke kick @ 1:00
    6 x 50 fly & free drills @ 1:00
    50 EZ

    100 EZ

    Total: 3400



    Just cruised through this workout today, but am still feeling surprisingly tired. I think it's because I sleep like a beached seal on coke.

    Any advice on workouts to do the couple days before an OW swim? Was wondering if maybe I should attempt another wetsuit swim tomorrow ...

    I glanced through my workouts from this time last September and it appears that I was indeed in better shape back then, as I suspected. I also found this race report:

    I was perusing Bicycle magazine today and found a blurb on a sample Lance Armstrong endurance and conditioning circuit. The exercises included:

    back extension & hold
    walk out plank & hold
    bulgarian split squat with weights
    (I've done this one, very tortuous, but have used DBs instead of an overhead weight.)
    one foot hamstring curls on stability ball
    med ball squat & push press
    med ball slam

    And, speaking of cycling, Lil Fort and I are in the process of making a bike cake for Mr. Fort's birthday tomorrow. It's a bit of a PITA; I hope it every so vaguely resembles his Jamis. I was mildly depressed by the fact that our combined birthdays total 100 years. lol

    Sprint Classic:

    If anyone is interested in attending the Sprint Classic at GMU (and, more importantly competing in "The Battle of the Drop Dead Sprinters"), the entry form is at:

    Estimated timeline:

    I still haven't pulled the trigger on the Indy meet yet. My tentative plan is to swim very few events at the Sprint Classic and then go to Indy the next weekend. Mr. Fort has a two week trial in October, so he will be AWOL during the Sprint Classic. I try to swim something different there every year. The order of events is always the same, which is not exactly to my liking. I suggested to Tim T. that we have unofficial 100 relays one year along with the unofficial 25s.

    Updated September 16th, 2010 at 11:14 PM by The Fortress

    Swim Workouts
  4. EZ Thursday

    by , September 16th, 2010 at 06:25 PM (Adventures in Swimming)
    At least that was my intent.

    Swam at the Y

    A couple of swimming friends showed up.
    So we did a little racing.

    400 Swim
    Talk for 10 min or so when Denny and Tom showed up.

    200 Swim
    4 x 100 on 1:45 Lot's of rest descend from mod to hard

    300 swam as 50 Swim / 50 Kick
    3 x 100 on 1:45 EZ, MOD, HARD

    200 Pull
    2 x 100 on 1:45 Mod, Really HARD!!

    I was going to warm down here and Denny says
    One more Hard!

    Argh!!! I just gave it all on the last one.

    Oh well, One more!!!
  5. Adapting Medieval Technology to Modern Weight Loss

    by , September 16th, 2010 at 05:23 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Note: this vlog contains imagery of a purely scientific nature that may be found unsettling and/or actionable by gynecologists, holy men, and women. Please do not read any further if you A) suspect you may fall into one of these categories, or B) are a lawyer. Thanks.

    --the Edito
    Fellow travelers hoping, like me, to find an exit from their own false Imprisonment on Candy Land Island know that your narrator/favorite fatty began my diet nearly 30 hours ago.

    Using Step 2, Method A as outlined here , I managed to lose 4 and 1/2 lb. from breakfast to dinner by eating only a light lunch and then going to swim practice, swimming 5250 lackluster yards, and spending some time in the steam bath.

    At the time, I was confident my need for dieting would soon be over.

    Alas, though somewhat less plump than when I first started this ordeal, I am nevertheless still hideous in my surfeit of flesh.

    As promised, I am now moving on to Step 3, Method B.

    And what is this, you are asking yourselves?


    The concept seemed vaguely familiar
    to me, this locking up
    of a troublesome orifice
    in search of pleasure.


    To explain the thought process leading up to my discovery--or perhaps rediscovery is a better word--of Step 3. Method B, let me briefly re-trace yesterday's food odyssey as such was lived out by me.

    • Breakfast: cereal and 9 cups of coffee.
    • Lunch: nothing.
    • Late afternoon snack: several wafer thin slices of country ham whose salt and protein content I hoped would help banish hypoglycemic bonking and cramps during my subsequent swim practice (it did!)
    • Pre-swim ingestion: One package of orange flavored GU Chomps.
    • I then swam 3800 more lackluster yards, took the ceremonial post-practice steam bath with my teammates, including a novelty-stimulus female or two, and did my official post-practice weigh-out: 180.9, the least fat-engorged I have been in weeks!
    • I scootered home and did not feel any desire to eat again, that is, until shortly after 9 p.m. I made two turkey and fresh tomato sandwiches, and though one might hope this would have proved more than enough, it merely opened the sluice gates to endless snacking foodstuffs placed by me in my gullet over the next two hours.

    Watching a repeat of True Blood's season finale, with all the au jus spilling everywhere, did not help matters.

    Bottom line here: After almost an entire day of pang-free abstemiousness, all was lost over a two-hour orgy of make-up eating.

    I waddled up to my bed and went to sleep, sort of, so fat was I that breathing was labored despite my CPAP machine blowing 8 cm of water's worth of air pressure into each nostril!

    I felt like Tony Soprano, one of those thickly mucosa-ed breathers who gasps for air sound like a beached grampus whale.

    This morning, I surveyed the damage and looked for solutions.

    It occurred to me that only two hours of an otherwise splendid day of carefree, easy dieting had ruined everything!

    For 22 hours a day, I live the life of a righteous, thin man.

    But for two hours, I become a food slut of the most slatternly type.

    Might I not figure out some way to take special precautions today to guard myself against a repeat of this for just the two hours of night-time, TV-watching, exceptional vulnerability when my inner glutton comes out to play?

    Perhaps I might create some kind of contraption that might temporarily lock up my orifice so that it could not get into trouble during a period when my Iron Will was temporarily unavailable to me?

    The concept seemed vaguely familiar, this locking up of a troublesome orifice in search of pleasure.

    Of course!

    This form of chastity belt, known as a bellifortis, (Latin for "Strong in War" or "War Fortifications") has been designed to keep lips unavailable for stuffing.

    Throughout much of the day, my own lips--thin to the point of cruelty--are hardly troublesome at all! They remain tightly pinched, offering no opening for the camel's nose of gluttony (nor its cameltoe, for that matter) to gain entrance to my gullet.

    A comely medieval frau is helped by Well Meaning Patriarchs into a necessary garment during her time of ovulation, an interlude during which her virtue is most likely to abandon ship and embrace sluttery.

    How I know first hand the maiden's temptation! How I wish for similar respite from my own temporarily insane abandonment of virtue! Could I, by some technological adaptation, tinker with the bellifortis to keep my paper-cut thin wanton lips from stuffing during the hours of 9 p,m. to 11 p.m.?

    For hours and hours, I roamed the Internet, searching for modern approaches to yesteryear's Chastity Belt solutions, ones that I might adapt to create my own dieter's Step 3, Plan B proprietary device. Finally I found the answer I had for so many feverish and throbbing hours sought! Release was at hand!

    With my brother John's help, I designed and manufactured a prototype, which I am hoping to put into mass production for sale at K-Mart in the very near future.

    I am negotiating with Martha Stewart even as we speak for some kind of It's a Good Thing licensing arrangement.

    In the meantime, I plan to test it out and get back to my fellow swimmers with notes on my flight back to Golden Boy status. Wish me luck!

    In less than 4.5 hours, the witching hours will be upon us once more, and I plan to use my new device to completely bar any invagination of foodstuffs and beverages alike into buccal cavity from from 9 to 11 p.m.

    Note: I am confident to the point of bursting that the Jim Thornton Chastity Head Belt & Pie Hole Blocker (TM) will do what we all know needs to be done.

    Can a letter from a certain committee in Stockholm be far in my future?

    Stay tuned.
  6. Wednesday Weird IM Day

    by , September 16th, 2010 at 05:05 PM (Adventures in Swimming)
    Swam with the Sharks
    Coach Alex

    6 x 100 as 50 Swim/50 Drill :15 or so rest

    8 x 50 (I think)

    4 Time Through this

    4 x 100 each set swam as 25 of each

    FLY fly fly fly
    fly BK fly fly
    fly fly BR fly
    fly fly fly FR
    100 ez

    Round 2

    FLY bk bk bk
    bk BK bk bk
    bk bk BR bk
    bk bk bk FR
    100 ez

    round 3 = breast
    round 4 = free

    I swam back instead of the fly
    every where.

    Warm Down....

    Some did all of the fly, some did free,
    this is Masters :-)
  7. 9/16 am recovery



    400 MIX UP
    4X50 BUILD W/10

    50 KICK W/15
    200 SWIM W/30
    150 PULL W/20
    50 KICK W/15
    150 SWIM W/20
    300 PULL W/30
    50 KICK W/15
    100 SWIM W/15
    450 PULL

    8X25 W/10


  8. Thursday, 9/16/10

    by , September 16th, 2010 at 12:01 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    Pool temp was 85 this morning.

    Warm up (800)
    100 Swim 50 Fly Drill 50 dolphin kick
    100 Swim 50 Back Drill 50 Back Kick
    100 Swim 50 Brst Drill 50 Brst Kick
    100 Swim 50 Free Drill 50 Flutter Kick
    did 1-arm drills on all but breast, for that did pull with dolphin and flutter kick

    Main Set
    4 x 50/:50 Free desc. (went 40-38-37-34)
    4 x 50/1:10 Back Strong (went 38-40)
    8 x 25/30 Free Strong (17-18 on these)
    4 x 50/1:30 Fast (from a push, went 32-35-32-35)
    1 x 100 smooth

    Kick Set
    12 x 25/45 AFAP
    (did as 2 flutter w/board ave 22, 2 flutter on back ave 24)
    1 x 100 smooth

    1 x 50 Timed/4:00 (from a push went 31)
    swam easy 50
    1 x 100 Timed/8:00 (from a push went 1:12)

    Cool down
    200 easy back & free

    2500 yards
  9. Wednesday, 9/15/10

    by , September 16th, 2010 at 11:55 AM (A comfort swimmer's guide to easy swimming)
    Back at home.
    SCM, Solo

    Pool seem like a hot tub after swimming in Lake Michigan.

    Warm up
    400 swim 200 kick 200 pull

    Extra Warm up Set
    8 x 100 on (1:55 1:50 1:45 1:40) x 2 something different each one
    (did odds free at 1:28-30, evens back at 1:35-37)

    Drill Swim Fun Set
    3 x the following:
    25 kick (15m under)
    50 drill
    25 swim with 6 streamline fast kick pushoffs
    25 swim
    25 fast dolphin or brst kick

    Fins or paddles or both
    3 x (50 on :50 and 100 on 1:30) feel DPS, count strokes, accel, power in reach, timing, build 2nd 50 of 100

    Stroke count Plus some Speed
    4 x 50/1:00 odd count, evens- count with some speed

    Cool down
    100 easy

    Total: 2800 meters
  10. Tuesday, 9/14/10

    by , September 16th, 2010 at 11:48 AM (A comfort swimmer's guide to easy swimming)
    Swam in pool with friend's workout group.

    600 swim/drill. (Did back and free)
    200 kick
    Pull 400 (Did half free rest back)


    (1st time free
    200/3:00 went 2:42-44
    50/50 went 38
    25/30 went 18-19)

    (2nd time back
    200/3:15 went 3:00-02
    50/50 went 41-42
    25/30 went 22-23)

    100 easy swim

    Total: 2900 yards

    Again went to the lake later in the morning and swam about a mile. Temp was 65 again.
  11. Monday, 9/13/10

    by , September 16th, 2010 at 11:43 AM (A comfort swimmer's guide to easy swimming)
    Still in Chicago, swam with a friend in the morning.

    400 swim
    8 x 50 kick 10 sr
    (Alternated free w board and back)
    400 pull. Buoy only back and free

    Main Set
    {4 x 100 on 1:30 (ave 1:18-20)
    4 x 50 on 50, alt back and free}

    4 x 100 back on 1:40 (ave 1:28)
    4 x 50 on 50, alt back and free

    100 cool down

    Total: 3100 yards

    Later in the morning went to Chicago with a friend and swam about a mile in Lake Michigan. Temp was 65 and seemed much warmer than Saturday's 62.
  12. Saturday, 9/11/10

    by , September 16th, 2010 at 11:38 AM (A comfort swimmer's guide to easy swimming)
    In Chicago for Big Shoulders. Miserable day! Water temp was 62 and it was cold, windy, and raining. I was not able to tolerate the cold and DNF'd.
  13. Thu Sep 16th 2010

    by , September 16th, 2010 at 10:31 AM (Ande's Swimming Blog)
    Thu Sep 16th 2010

    It's official!
    Swim Faster Faster has had more than 200,000 views
    hope it helps you swim faster faster

    Subscribe to Ande's Swimming Blog

    weigh around 200

    Whitney Coached
    6:00 TO 7:30 am
    Austin Mabel Davis pool
    swam with chris, brandon, amy, todd, larry, ritchie, tenielle, ned, & jim,
    dove in around 6:05
    wore brief

    3 rounds of 200 fr 100 k


    20 x 100 fr on 2:15
    4 rounds of
    1 - 3 hold 1500 pace (1:15ish for me)
    4 FAST 7's, 4 on last one
    5 easy

    100 easy
    Swim Workouts
  14. Oh my aching lower back

    by , September 16th, 2010 at 07:27 AM (Mixing it up this year)
    Not just my back but the left ankle as well. I am just falling apart. Getting old stinks but it is better than the alternative.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd fast
    500 kick w/fins alt by 100 fly/back
    5x200@3:30 w/fins as 50rt arm/50lt arm/50 kick/50swim #1&2 fly, #3&4 back #5 breast as 100 pull/50kick/50swim
    300 Free pull w/paddles & bouy
    100 Free easy
    2x50 from dive fast breakout everything else easy

    Total 3500 yards
  15. Wed., Sept. 15

    by , September 15th, 2010 at 10:41 PM (The FAF AFAP Digest)
    Just sitting down for the first time today. With a largish glass of New Zealand SB.

    Made it to Oak Marr this afternoon and did a modified Tall Paul workout. I'm quite ready to get back to some faster speed work next week and take out my toys. I'm renewing my resolve to conquer the dorkel. I am not taking on the tempo trainer.


    Warm up:

    700 various

    Main Sets:

    8 x 50's @ 1:10
    odds = 25 back drill + 25 SDK on back
    evens = 25 back swim + 25 free swim

    1 x 500 cruise free w/fins
    50 EZ

    8 x 50's @ 1:00
    odds = 25 breast pull w/flutter kick + 25 free
    evens = 25 two kicks/1 pull breaststroke + 25 free

    1 x 500 cruiser backstroke kick w/fins
    (managed to miscount and stop at 450, going 5:10)
    50 EZ

    8 x 50's @ 1:10
    odds = 25 right arm fly + 25 left arm fly
    evens = chest press fly

    1 x 500
    50 flutter kick w/board + 50 free, :05 between 100s
    50 EZ

    8 x 25 cruiser free w/overbeat kick, sighting twice per 25

    50 EZ

    Total: 3800



    Feeling a little better in the water now with the muscular pain subsiding.

    The weather for Savageman this weekend is supposed to be amazing, though a bit chilly in the am. I see that I am going to be in a practically all male wave with the 25-29 year old men again. Not my fav; last year drafting seemed difficult as I felt caught in no mans land between the fast guys and the tri swimmers.

    SavageMan 70.0 Triathlon Waves:

    Wave 1: 8:30 AM (day-glo green): Pro, Elite, Clydesdale, Athena, Aquavelo, M55+, All Females
    Wave 2: 8:37 AM (silver): M25-29, M50-54, Relays
    Wave 3: 8:44 AM (red): M30-39
    Wave 4: 8:51 AM (blue): M40-49

    Need to search for the body glide ...
    Swim Workouts
  16. 9/15 NIGHT

    I was not really "feeling" it tonight. I did feel good and swam well on the fast swims but took it a little too easy during the moderate swims and had a hard time recovering from that.

    500 MIX UP
    4X50 KICK W/10

    100 FAST @1:20
    2X75 MOD. @1:10
    3X50 DES. 1-3 @50

    300 PULL BREATHE 1/3

    150 FAST @2:00
    2X125 MOD. @1:50
    3X100 DEC. @1:20

    300 PULL BREATHE 1/5

    200 FAST @2:40
    2X175 MOD. @2:30
    3X150 DEC. @2:00

    300 FAST

    200 W/D


  17. 9/15/10 Mix it Up!

    by , September 15th, 2010 at 07:28 PM (The Labours of SwimStud)
    SO I got to the pool around was busy but the masters team had just gotten out so I go in. Yes, I know...why am I not swimming with the masters team? Well 5 am is too early and I don't want to sit at work an hour in the morning just because. Also I'll coach Masters on Thursday night and practice with them on I am involved. I am also the only sprinter...the rest are distance junkies.

    Warm Up
    600 FR I must say my free feels fabulous-hope it looks like it.

    200 FR Set
    6 x 200 FR 3:30
    200 EZ
    150 EZ/50 HD
    200 HD
    200 EZ
    I do enjoy this set and I always feel like I worked hard at the end.

    300 Set
    4 x 200 FR/100 Stroke
    1&2 Strong stroke, 3&4 Weak Stroke 6:30
    Naturally I did Breast and then Back.

    Pace Work

    8 x 50 Black Liners 1:00 50's from the middle of the pool with 2 turns.
    8 x 25 Sprint FR 1:00 walk back.
    I wanted to do these from the blocks but I had lane company and didn't want to have to wait and have the guy inevitably push off as I'm getting ready to dive.

    Cool Down
    400 FR

    I did some weights this afternoon for about 45 minutes. Haven't got back up to heavy levels yet but I'm not rushing it.
  18. 9/15 Practice

    by , September 15th, 2010 at 12:03 PM (Random Nonsense)
    Warm up
    - 400 swim
    - 200 kick
    - 300 back
    - 6x50 catchup/fist
    Main Set
    - 25 ez on :30
    - 50 build on :50
    - 25 fast (2x :14, 6x :13)
    - 150 back
    Cool Down
    - Chris Stevenson Special

    Each cycle of the main set took a little less than 5:00, but I wasn't paying too much attention to the exact times.

    I synced up with the other fast lanes when they started the main set, and this is when my time dropped from 14 to 13. Coincidence?

    Turnover speed was a problem this morning. Since the battery died in my tempotrainer, I will need to buy a new one if I want to use that to help work on this problem.

    If I can swim a 23 mid, I should be able to swim 12s from a push, right?

    It didn't feel like much got accomplished this morning, 8x25s isn't much, but I do feel a little tight in the chest and arms, so it must have been a decent 200s of work.

    This was way over on the sprint side of the spectrum from where I normally train. I hope it was a good use of time.
    Swim Workouts
  19. Wed Sep 15th

    by , September 15th, 2010 at 11:53 AM (Ande's Swimming Blog)
    Wed Sep 15th

    did not swim today, Sat or Sun

    trained Mon arrived at 7:00
    did a bit

    trained tue arrived 6:30 ish
    4 x 200

    4 x 50

    3 x 200

    4 x 50

    2 x 200

    4 x 50

    200 IM fast
    did it fl br bk fr to avoid bk beside the wall

    100 easy
    Swim Workouts
  20. Started too early this morning

    by , September 15th, 2010 at 07:22 AM (Mixing it up this year)
    Had a system downtime at 4am and had everything back up by 4:40 but this caused me to be a little on the late side today. Still got in a good workout though.

    Still have the stiff left ankle and sore lower back to deal with but hopefully the fly skull drill will do what it was thrown in to do, Loosen my back muscles! Plus it can't hurt I am swimming 200 fly this weekend.

    The lineup for my meet is 400 IM, 200 Free, 200Fly, 500 Free, 200 Back, 200 Breast and 2 relays with the kids in the 15+age group.

    10x100@1:45 Free
    500 Free w/fins every 3rd lap fast
    10x50@1:00 Fly skull drill w/fins
    6x200@3:00 Free w/paddles & bouy nice and loose went 2:45, 2:39, 2:42, 2:35, 2:37, 2:34
    300 Free easy

    Total 3500 yards

    Updated September 15th, 2010 at 07:31 AM by Donna