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  1. Saturday Swim

    by , October 3rd, 2009 at 04:13 PM (Swimming, Life, and Other Stuff!)
    I think I may have this neck/shoulder recovery thing figured out. I'm going to keep doing BW's exercises to strengthen the unit and just swim 2 days then take 1 off. Yesterday it hurt badly so I didn't swim. I took a 45 minute run and the running was even painful. I had a really stressful morning yesterday and that seems to set it off. I carry all my stress in my shoulders! I got up this AM thinking I probably wouldn't swim but it felt better. I did a low intensity workout with alot of kicking for me. It felt fine but it's tightning up now. It doesn't hurt when I swim but afterwards it tightens down like a vice and annoys me all day. I really don't want it to turn into a chronic problem!
    Here is my workout in case anyone is looking for an easy way to get a few yards:
    *500 Free Steady Build Up and Focus on Bi-lateral Breathing.
    *200 Dolfin kick on back with split fins
    *2 X 250 Free on 4:15 same focus as above.
    *200 Dolfin Kick on Back with split fins.
    *4 X 125 free on 2:15 interval.
    *200 Flutter Kick on front, no fins
    *5 X 100 IM on 2:00 pace
    *200 Flutter kick on back, no fins
    *10 X 50 on 1:00 (2 fly, 3 back, 2 Breast, 3 Free)
    3,300 yds.

    A couple of my Nasti friends who attended the national convention gave me a cool "Go the Distance" tee shirt today after practice. It is a limited edition shirt given to the members of the Fitness Committee. My friend said she thought I deserved it because I come to all the practices, swim all the meets/ow events, and participate in things like GTD! Wow, it made me feel so good to think they wanted to give it to me!
    It's so funny how when your "dapper is down" a little bit someone comes along and zings you right back into a good state of mind. I love my swim friends.
  2. Feelin' good :)

    by , October 3rd, 2009 at 01:07 PM (A comfort swimmer's guide to easy swimming)
    Sat. 10/3/09
    I seem to have completely recovered from the flu. I'm lucky that it was a mild case.

    SCY, Solo

    500 swim [alternated free/back as 2x(100-75-50-25)]
    200 IM kick (no board, no fins)
    300 drill alt. 50 free, 50 no free
    (did fly-back-breast drills)
    400 pull breathe 3
    swim 20 x 25 on 30, every 3rd no free - keep it nice and smooth
    (Alternated back and fly on non free, swam everything around :20)
    pull 4 x 100 w/10 sec. rest, breathe 2/3/4/5 by 25
    (averaged 1:25 on these)
    kick 300 choice with board/fins
    swim 6 x 50 on 1:00, odds free, evens back
    (did free just under 40, back at 40-41)

    swim down 200

    Total: 3100 yards
  3. Non-Swim Weekend


    I can't swim this weekend . The pool's closed because of an age-group meet and I'm not 16. (Actually, it will be open for a couple of hours in the evening, but that doesn't fit in with my Saturday night plans.) So, I think I'll be having chlorine withdrawal symptoms by tomorrow night.

    I suppose I'll just have to treat this as a double rest day.
  4. Hot, hot, hot!, Friday, Oct. 2

    by , October 2nd, 2009 at 04:59 PM (The FAF AFAP Digest)
    AM: Hot Yoga:

    As promised, I made it to my first hot yoga class. I think I liked it better than other yoga I've done -- you can get really flexy when you're so hot. But it was really really hot those last 30 minutes, and the 90 minute class went long. I'm fair skinned and my face was bright red. Next time, I'm bringing more water and putting ice in it. G2 was definitely not the right thing to bring to class.

    In general, I'm pretty flexible, but my balance isn't the greatest compared to the real yogis. I was told it burned 1,000 calories, which seems like a lot. You definitely lose a lot of water weight; I was drenched! I can't believe some yogis do this 2x a day ...

    PM: Weights

    Didn't get in as long a session in as I had hoped -- too many errands and chatting with an old friend at the gym. But I did manage this:

    leg press, 270 x 3 x 10 (fast)
    bench press, 70 x 1 x 8 (fast), 60 x 2 x 8 (fast)
    tricep press, 45 x 3 x 10 (fast)

    yates row (first time I'd ever done it, had to play around with the weight), 95 x 1 x 20, 115 x 1 x 10, 135 x 1 x 10, 145 x 1 x 8
    internal and external rotators, 10 x 2 x 15 each arm
    lunges w/20 lb DBs, 2 x 15

    hanging reverse crunches, 3 x 15
    straight leg raises lifting hips off bench, 2 x 15
    dead bugs on bosu, 3 x 25 (much harder on the bosu, Pete. )


    I do think the yoga took some toll on the weights. I felt more tired than usual. I guess I'm just used to lifting weights first and in the am.

    I have two GFs coming over tonight (can't go out have to babysit a coed teenage group, lol). Will definitely be drinking our fav buttery chard.
  5. Friday Morning

    by , October 2nd, 2009 at 01:25 PM (A comfort swimmer's guide to easy swimming)

    SCY, solo

    2x150 swim choice w/15 sec.
    (#1 free, #2 back)
    3 x 100 kick choice w/10 sec.
    (All on back around 2:00 each)
    4 x 75 swim w/10 sec.: 1 fl/bk/br; 2 fr/fl/bk; 3 br/fr/fl; 4 bk/br/fr
    swim 6 x 50 on 1:00: desc. 1-3 free, 4-6 no free, all to about 80%
    (did back on 4-6)

    swim 3x around
    200 free swim on 3:15
    (did these around 2:50)
    4 x 50 descend on 1:10 to about 80-85%
    2 x 25 faster on 45
    (did round 1 free, went :40->36 on 50's, around 16 on 25's)
    (did round 2-3 back, went :45->39 on 50's, under 20 on 25's)
    1:00 rest between rounds

    swim down 100
    Total: 2650 yards
  6. Back in the water :)

    by , October 2nd, 2009 at 12:41 PM (A comfort swimmer's guide to easy swimming)
    I've been down with the flu since last Sunday. Fortunately it wasn't too bad and I got over it much faster than the rest of my family. So took an easy workout on Thursday evening after work.

    The outdoor pool closed on Wednesday so I will be swimming in the indoor pool until next spring. It must have been at least 86!! It sucked.

    SCY with Carrie

    300 swim free
    200 swim back
    kick 6 x 50 w/5 sec. rest (no board)
    (alt flutter/dolphin on back by 50's)
    200 pull choice
    (100 free/100 back, no paddles)

    swim 3 sets of 4 x 75, desc. 1-4
    set 1 free on 1:15 (ave 1:02-3)
    set 2 fl/bk/br on 1:30 (did 1-arm fly ave 1:10)
    set 3 back on 1:20 (ave 105-7)

    100 easy

    kick w/fins&board : 3 x 200 w/20 sec. rest desc. 1-3
    (w/zoomers, went 3:40-3:20-2:55)

    swim down 200
    Total: 2800 yards
  7. FAST FRIDAY OCTOBER 2nd, 2009

    by , October 2nd, 2009 at 11:37 AM (Ande's Swimming Blog)

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

    62 Days till Long Beach


    SCY no blocks
    6:30 - 8:00
    Chris coached
    UT Swim Center main pool
    dove in on time
    Swam with Amy, mike, tyler
    beside larry, brandon, max, doug, & Jon

    WORE B70 legs

    2 rounds of
    150 fr 50 k
    150 fr 50 k
    150 fr 50 k
    150 fr 50 k

    stop at 7:00

    Main Set

    9 x 100 fr on 2:20
    inx 85 - 90%
    held 59 - 61

    100 easy

    100 fr fast
    went 51

    100 easy

    9 x 100 k on 2:20
    held 67 - 70 (which kinda surprised me)

    100 easy

    100 k fast
    went 59

    100 easy
    Swim Workouts
  8. Refreshing Long Course

    by , October 2nd, 2009 at 09:15 AM (Mixing it up this year)
    Today we only had 2 lap lanes, I had to share with a guy who clearly could not swim. Luckly I was able to pass him quickly every time.

    5x200@3:45 Free
    500 Free kick w/fins every 3rd 25 sprint
    500 Fly kick w/fins on back streamline (abs appreciated it today)
    2x500 Free w/paddles & bouy last 100 of last 500 EZ

    Total 3000 meters
  9. Nasti Thursday-easing back into it!

    by , October 1st, 2009 at 11:49 PM (Swimming, Life, and Other Stuff!)
    Easy workout tonight with the Nasti's. Lots of people were there, it was like homecoming night! Here's the workout:

    *200 free Swim
    *200 Flutter Kick w/board
    *2 X 100 back/breast
    *Super 500 Swim (25-50-25-75-25-100-25-75-25-50-25) I did mixed stroke. not sure of interval except I didn't get much rest.
    *10 X 75 on 1:20 (25 stroke-rest 5 seconds then sprint 50 free)
    *10 X 25 alternate stroke/free on :30
    *200 Free
    *200 Backstroke concentration on the turns.
    2,500 yds.

    I applied and recieved a grant for an "Action-Based Learning Lab" at my school. I am going for training tomorrow at an IPS school where they already have a program in place. I hope I don't regret taking this on. It's starting to sound like alot of work!
    I'm glad the week-end is near!
  10. Easy run plus strides

    by , October 1st, 2009 at 11:30 PM (Elise's Fitness Fun)
    Did a 2 mile loosen up run at 10 min per mile pace. For next mile, did 4 x 100 meter strides @ 18-19 seconds with 300 meter walk or jog between each 100. Felt kind of spastic on the 100s, but good to work the foot speed.
  11. Blasted, Thursday, Oct. 1

    by , October 1st, 2009 at 06:53 PM (The FAF AFAP Digest)
    Lovely! Woke up this morning and everything (well, except my head, ankles and knees) was sore. I guess 5 x 5 heavy weight is rather hard ... Probably should have eased into the weights more, but I ain't got time for that patience stuff with my current plan.

    Instead of hitting the gym again today, I had a lunchtime swim with Pete at Mason. We had planned an AFAP 100 lactate set -- it's good to have company and someone to race for those. I must admit my stomach was a little queasy afterward ... Anyway, here's how it went:

    SCY @ GMU w/Speedo:

    Warm up:

    900 variety swim, kick, drill


    10 x 50 @ whatever, done as:
    25 UW shooter + 25 EZ DAB
    1-6, no fins (2 back, 2 belly, 2 back)
    7-10, fast w/fins (3 back, 1 belly -- I'm almost a second faster on my back)

    50 EZ (during Pete's "nature break" )

    Lacate set:

    3 x (100 AFAP + 200 EZ) @ 6:30-7:00 (estimate)

    I did the 100s backstroke with fins, which matched up well with Pete swimming free. Gawd, these hurt.

    Went 53 low, 53 mid, 54 low.

    I had to summon some extra energy on the 4th length of the 3rd one so Pete didn't catch me. These times are significantly faster than a set of 5 x 100 back w/fins I did on May 20. In that set, I held 57-58s. I was shocked when I saw a 53 on the clock on the first one. I'm assuming I was so much faster because I had Pete pushing me and because I stayed under water longer (from what I can recall) than in May. I took at least 10 SDK on each length (my guess: 13-14, 12, 10-11, 10 per 25). Maybe GMU is slightly faster than the other pool I typically train in solo -- though I always swim in the deep end there too. Edit: checked my blog again. I lifted weights the am before my May lactate set. That could have made some difference, as I did weights yesterday before this set instead.

    200 EZ

    Total: 2550

    15 minutes in hottub


    Saw Mike aka the "Cage Fighter" at the pool swimming and kicking. He looks like he's lost weight from the Wardian distance workouts I always skip.

    Hoping to go to hot yoga at 10:00 am tomorrow and, after a rest, do some explosive lifting in the PM. I hope Hulk is right and that I won't be toast after the yoga. After the last 3 days of training, I could use a good tonight!

    Here's a nice little video of how I am currently swimming: Sip gatorade, quick dunk in the water, and repeat at leisure.

    [ame=""]YouTube - Cat Under Sink[/ame]

    Updated October 1st, 2009 at 10:28 PM by The Fortress

    Swim Workouts , Test Sets
  12. SArasota Y Sharks Masters 5:30 Workout -10/02/09 -SCY

    by , October 1st, 2009 at 05:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We'll go easy today. Need to be full strength for the 5K Saturday morning.


    WARM UP:
    1 x 200 3:20
    4 X 100 1:40
    4 X 100 1:30
    1 X 200 -

    1 X 200 kick 4:20
    1 X 100 kick 2:10
    Complete the set twice

    1 X 400 free 6:00
    4 X 100 free 1:30
    4 X 50 free :45
    8 X 25 free :30

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  13. Thursday Oct 01, 2009 SPEED TRAINING HAS BEGUN

    by , October 1st, 2009 at 03:43 PM (Ande's Swimming Blog)
    Thursday Oct 01, 2009

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

    63 Days till Long Beach

    lat press
    lat pull
    leg press


    SCY no blocks
    6:30 - 8:00
    Chris coached
    UT Swim Center main pool
    dove in 10 minutes late
    Swam with Paul, Mike & Max beside Amy Brandon, Tyler, Tara, & Jon

    WORE Briefs

    300 ish

    Main Set

    assigned 8 x 300
    did 8 x (3 x 50 fr ) did 5 - 7 SDKs off each wall
    went 28's - 31

    UT men trained this morning, Kris on deck

    UT Women's Volley Ball team is very good, years ago UT mens swim team started a tradition where they support them at some of their tough games. Volleyball games go to 25 points. Each swimmer wears 14 items of clothing. Each time the UT women score 2 points, the swimmers nonchallantly remove one item of clothing.
    score 2 points kick off a shoe,
    score 2 more kick off the other shoe
    . . .
    When UT women get to 24 points, each swimmer's wearing a pair of boxers and a speedo brief beneath. When UT women score the winning point, swimmers drop their boxers & walk around the volleyball court. The volleyball team has given swimmers a special featured section to sit. Last night on the game versus A&M around 20 showed up to give their support. Here's how the game went.
  14. Bad Back...Try Fly

    by , October 1st, 2009 at 08:25 AM (Mixing it up this year)
    Today my lower back was acting up, so what do I do to loosen it up....FLY. My original doctor did not like this perscription but it has actually worked for me.

    1000 as 200 swim/pull/swim/kick/swim

    500 Free kick w/fins every 3rd 25 Sprint kick
    5x100@:05R Fly kick odds w/board evens on back
    25,50,75,100,25,50,75,25,50,25@:30per 25 interval base FLY w/fins

    5x100@1:30 Free w/paddles & bouy EZ

    Total 3000 yards
  15. I shouldn't be alive!

    by , September 30th, 2009 at 11:24 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    ...but I am

    --from idaho by Iridium satellite

    hallucinating, heaven, or salvation for your soaked exhausted and half-frozen to death vloggist

    not sure if this place is real, but i don't think i would have made another night in the wilderness.

    soaked, rain turned to snow, unbelievably rugged terrain, lost 7 lb., glad to have found this place.

    landing strip in elk meadow.

    flying out of wilderness at 11 a.m. tomorrow.

    i hope i am not freezing to death in a mountain creek, hallucinating this vlog.

    check the link and pray there really is a Root Ranch.

    wrong link above, thank god!

    try this one instead:

    Updated September 30th, 2009 at 11:32 PM by jim thornton

  16. looking ahead

    I've been back from Dover just over a week now, and the "Gunks" are back swimming at SUNY New Paltz.... SCY, 6 days/ week, 8hrs total. Its clear that I will need to supplement Gunks workouts with additional pool and open water sessions if I am to maintain my 50,000yd/weeks.

    The lake (that won't be mentioned) is down to 60 degrees and with predicted overnights in the 30's, should continue to drop quickly. The leaves are changing and the wind was gusting when Willie and I went for a 2 mile swim on monday.

    I've got a couple more OW events coming up: Oct 17, San Francisco 10k Golden Gate to Bay Bridge and Oct 21 - 25 the 3rd annual Highland Lakes Challenge near Austin.

    I've made a huge commitment for next year's OW season.... more about that next time.
  17. I am a C swimmer

    by , September 30th, 2009 at 08:41 PM (Random Nonsense)
    Just got my 2010 USMS registration in the mail and I am sending back out my registration for my first USAS meet in 15 years.

    Until I have some times in the SWIMS database, I am a C swimmer
  18. Weirdness at the Pool

    Strange workout last night.

    About midway through two (I thought) swimmers in the next lane asked if they could share my lane -- I was alone at the time. They were trying to get away from a very grumpy swimmer in their lane. I agreed.

    Then it turned out that they weren't swimmers at all. They were aqua joggers. Kind of a problem. Fortunately, they kept out of my way and let me pass without problem. (They were actually marathon runners recovering from races and, I suppose, injuries. So, unlike the typical noodler, they respected a swimming workout.)

    OK. That's all. I don't have any point to make. Now it's off to the pool.
  19. Day 2 CVDB, Wed. Sept 30

    by , September 30th, 2009 at 06:00 PM (The FAF AFAP Digest)


    standing lat pulldown, 150 x 5 x 5
    (some warm up sets at lower weight)
    bench press, 90 x 5 x 5
    (some warm up sets at lower weight)
    goblet squat, 70 x 1 x 10, 75 x 2 x 10
    (added 20-25 lbs, I was slacking before)


    elevated crunches, 2 x 25
    reverse decline crunches w/10 lb weight held by feet, 2 x 25
    dead bugs 3 x 25
    bicycles 3 x 50
    back extensions w/10 lb plate, 2 x 25
    cable twist w/yoga ball, 50 x 1 x 15, each side, 60 x 1 x 10, each side
    (added 10-20 lbs weight, was previously slacking on these as well apparently)
    total ab machine, 120 x 3 x 15
    push ups, 2 x 15


    prone scapular scrunches, w/hand weights, 2 x 25
    scapular wall slides, 2 x 25
    chops on yoga ball w/ hand weights, 2 x 15, thumbs up and thumbs down
    internal and external rotators, 10 x 2 x 15, each arm



    I'm persisting in making like CVDB even though I don't know WTH he does in the gym. Most elite routines, with the exception of Lezak, seem like a bit of a mystery ...

    Since Q pointed out that CVDB is hitting the gym 3-4 x per week, I'll probably do that instead of 4-5. I'm also going to shift to the Q-sage advise and go with the 5 x 5 heavy reps on the core strengthening exercises. Seems more consistent with the CVDB focus.

    I wish I had more info on explosive lifting. I'm going to PM a forum friend to see if he can give me some additional guidance.

    I meant to swim today. I was planning a cruise + a few fast 25s, but had to leave the gym for a Mini Fort "forgot to tell you I needed X" emergency. There are a ridiculous amount of those emergencies in my life ... I plan to swim with Speedo tomorrow, doing some shooters and 3 x 100 AFAP. Other than an occasional 100 like this, I'm going to stick to 25s and 50s to stay "specific" as Jazz notes is desirable. On that specificity note, however, it doesn't seem terribly "specific" to do all 4 strokes ...


    I'm wondering what to do about filling the soon to be aerobic conditioning void in my life. If I eliminate spinning, running and aerobic work in the pool, I am worried I could get twitchy or suffer endorphin withdrawal. I MAY go to a Bikram yoga class on Friday to try it out. I have been abysmal about stretching since Nationals and perhaps this would help on that front. And it might be especially advisable with the emphasis on strength in the gym.

    I could go here; it's pretty close to my house: I wonder if hot yoga kills you for the day or you can do something after?

    Anyone have any other thoughts?

    Upright rows:

    I was also mulling over upright rows, as they seem to be a good compound exercise. Found this in a quick search:

    "The upright row is a controversial weight training exercise performed by holding a barbell with the overhand grip and lifting it straight up to the collarbone. This is a compound exercise that involves the trapezius, the deltoids and the biceps. The narrower the grip the more the trapezius muscles are exercised, as opposed to the deltoids. Dumbbells, an EZ Curl bar, or a cable machine can be used instead of a standard barbell.
    Due to the amount of internal rotation of the humerus during this movement, many trainers and organizations (such as the ACSM and NFPT) consider this a contraindicated exercise for all trainees. Most will at least advise those with shoulder impingement issues to avoid it. Abstaining from raising the bar above the chest line will help in avoiding injury. If pain arises, stop this exercise immediately, as it may be an indicator of a pinched nerve. Substitutes include shoulder shrugs for upper trapezius development and lateral raises for lateral deltoids.
    While the movement resembles the end portion of the high pull it works different muscle groups. In the upright row, the shoulders provide the force to lift the weight upwards. In the high pull, the majority of the force is generated by the lower body, with the scapulae providing the rest of the force, and the arms are raised in response to and not as the cause of the rising bar."

    I would think the impingement concerns wouldn't be a real worry if the weight was low and one was doing it more as a stability exercise?

    Article: cheating for over the top elites & masters?

    Updated September 30th, 2009 at 11:31 PM by The Fortress

    Strength Training and Dryland Workouts
  20. Perfect weather for a run

    by , September 30th, 2009 at 04:49 PM (Elise's Fitness Fun)
    Met with the Death Valley Runners Club for our 11 AM run. Weather was perfect for a run! Temps at 64 and 56% humidity. What a difference the weather makes!

    We did the hill run that has 5 challenging hills. Very surprised that I was able to average an 8:29 pace with just an average HR of 163. Maybe I'm getting in shape. I'm pretty even with another guy in the group and a minute or two after we ran up a steep hill, we both checked our HR and mine was back down to 156 while his was still around 170. We have pretty close max HRs, so I was kind of surprised mine had fallen back down. Felt good for the entire run and even sprinted it in at the end.

    After the run, hit the weight room and did the following:

    Bench press: 45 x 3, 55 x 3, 65 x 3, 75 x 2, 85 x 2, 95 x 1, 105 x 1, 95 x 1, 85 x 2, 75 x 2, 65 x 3, 55 x 3, 45 x 3

    Lat hi row: 2 sets of 110 x 15

    Triceps press: 2 sets of 40 x 15

    Alt. hammer curls: 2 sets of 10 x 15

    Hip adduction: 2 sets of 110 x 15

    Hip abduction: 2 sets of 110 x 15


    2 sets of 25 crunches with 10 pound med ball

    1 set of 50 bicycles

    1 set of 50 good morning darlings

    2 sets of 25 side crunches

    1 set of 20 leg raises

    Updated September 30th, 2009 at 09:31 PM by elise526