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  1. Weights

    by , December 6th, 2009 at 11:27 PM (Elise's Fitness Fun)
    Hit the weight room right before the SEC Championship yesterday. I always target the weight room on Saturdays immediately before big games because I know it will be nearly empty. Only 3 people were there when I arrived.

    Bench press: bar x 5, 65 x 12, 75 x 10, 85 x 8
    Lat pull-downs: 70 x 5, 100 x 12, 120 x 10, 140 x 8
    Triceps press: 2 sets of 40 x 10
    Alt. hammer curls: 2 sets of 15 x 10

    Hip adduction: 110 x 12, 130 x 10, 150 x 8
    Hip abduction: 100 x 12, 120 x 10, 130 x 8

    Chest fly on Swiss ball: 2 sets of 10

    Bicycles: 1 set off 100
    Side crunches: 2 sets of 25
    Leg raises: 2 sets of 25
  2. I'm Late, I'm Late for a Very Important Date

    by , December 6th, 2009 at 10:34 PM (Meet Director's Path to Tranquility)
    "Never put off until tomorrow what you can do the day after tomorrow."
    -Mark Twain

    The meet deadline is about seven weeks away, and so far there are two entries. From past experience, one half of all entries will show up in the week before the meet. Since we make the best attempt to treat our swimmers to their benefit, we select a deadline as close to the meet as possible. Our deadline is determined by the deadline for tee shirt orders, which is Monday before our meet.

    If we did not have tee shirts, I would set the deadline for two days before the meet. It takes one minute to push the computer button to seed the meet, and half a day to copy the meet program at Office Depot. I never understood why local meets have a deadline two weeks before the meet.

    We send our tee shirt order in Monday before the meet. The shirts are ordered and delivered to the printers on Tuesday. The shirts are printed on Wednesday, and ready for pickup on Wednesday or Thursday. That leaves a day or two for unforeseen problems:
    1. Washington has seen some snow at that time of year. Everything shuts down here and people freak out at the thought of snow (from someone who grew up in upstate New York) And, there is a possibility that we could get a real storm.
    2. The printer could make a big goof and need additional time to make the shirts right.

    One year I sent in my entry to the local Albatross Open. I got a call from the meet director that went something like this:
    MD: We received your meet entry today, but the entry deadline was yesterday.
    ME: Sorry; it was mailed a day or two ago. Is it a problem?
    MD: Yes, it was a day late. You need to deck enter and pay an extra fee at the meet.
    ME: Did you do the seeding yet?
    MD: No.
    ME: So what is the problem? Why can't you enter me in the meet?
    MD: Because your entry was received past the deadline.
    ME: But if you haven't done anything yet with the entries, why is it a problem entering me in the meet?
    MD: It isn't, but you are a day past the deadline, so I can't.

    I did not attend the meet that year or the next. The MD returned my check. It was obvious that conforming to rules was more important than getting swimmers into the meet.

    I vowed not to repeat this attitude in our meet. Of course there are a few entires that trickle in after the deadline. I just enter them, and hope that if there is a tee shirt order in a late entry, we have an extra shirt ordered. Sometimes, a few people will contact me to ask if it is too late to enter. I tell them no, but don't order a tee shirt and I get an entry received WITH payment before Friday when I do the seeding.

    One year, I got a call from someone's mother pleading to let her son into the meet late. (CUBU swimmer, 18 y.o.) Sometimes I get overnight entries sent by Express Mail. Sometimes Santa (or the meet fairy) drops entries into my home mail box overnight (entries go to our team post office box.) I have also had entries personally delivered to my office during the day. In all, about five entires out of 150 arrive late. I can handle that.

    I enter swimmers into the meet database the day their entries arrive. There is too much to do days before the meet without becoming a hermit monk frantically holding and then copying all entries into the database at once. We also need to keep a daily tab on the number of entires in our 500-free, since we limit the entires and update the count daily on our web site meet page.

    Be real. Lose the attitude - it's easy to find one as the deadline approaches.

    Updated December 6th, 2009 at 10:40 PM by Rnovitske

  3. Day 2 Meet Report

    I woke up this morning feeling all kinds of sore from yesterdayís races. Even my eyeballs hurt. But after a long warmup and some stretching I felt pretty good. Hereís what I swam and how I swam it on Day 2 of Colonies Zones:

    100 BR: 1:28.13 (41.24, 46.89) (an 84.9 in Chris Stevenson's age-graded rating system) This was a bit of an odd swim. My first 25 was kind of dreamy, then at the turn I woke up and thought, ďOhóIím supposed to be going fast here!Ē The next 60 meters or so felt great and speedy. The last 15 meters was truly awful and painful. I was happy with my timeóit beats my previous best of 1:28.43 in my current age group. But who knew that 100 BR could feel so awful?!

    After this race I decided that I just didnít have the heart to swim my 200 IMóI wasnít up for hurting that much again so soon, and 2IMs are no fun if youíre worried about hurting. I must have still been pretty oxygen deprived from my efforts when I reasoned that, since I wasnít swimming my IM, I could hop back up on the blocks and swim the 50 FR after all.

    50 FR: 31.29 (85.4 rating). Eeccch! Probably not a great choice to swim this, in retrospect. I could only laugh at my time.

    50 FL: 34.95 (84.2 rating). Thatís a bit slowómy arms were feeling really heavy on this right from the git-go.

    50 BR split on 200 Medley Relay: 39.27. This felt way smoother than yesterdayís individual event, but a bit less energetic. I must have been struck with an end-of-the-meet giddiness attack, because as I was standing up on the block waiting for my backstroker to come in, I felt this incredible happiness because I would get to swim into the sunlit end of the pool. (The sun came out today after yesterday's wet snow, and the meet pool has a wall of south-facing windows, so by the afternoon a lot of the pool was all sparkly and sunny). During the swim I mostly focused on trying to catch my teammate ETB in the next lane, but she was having none of it, and I didnít make much headway. I was happy with my split, and happy to end todayís events on a fast note.

    So this day wasnít as good as Day 1óI was 50/50 for good swims, and feel a little sheepish for bagging that 200 IM. Here's how the ratings for all my swims this weekend compare to my best meters ratings for the events:

    I did have a lot of fun at this meet. I got to swim relays with 3 completely different sets of teammates, one of whom was doing his first-ever masters meets, so that was really great. (This new swimmer announced to me at meetís end that he wanted to swim every meet Iím swimming during the coming year. Hurray! A convert!) Iím proud of my good swims, and enjoyed seeing lots of area swimmers, including some of my fellow bloggers. And I witnessed some incredible performances here. It makes me excited about getting back to training and about swimming some more meets during the upcoming yards season.

    Updated December 7th, 2009 at 05:37 AM by swimsuit addict

  4. Colonies Zone SCM Meet

    OK. So I just got home from SCM Zones -- not that it was a long trip, just a 30 minute ride from on the Flushing line subway.

    I missed yesterday's session. I wasn't feeling too well. I felt like I had the flu coming on , and the weather was bad, so I thought it would be better to stay home and 1) not get really sick and 2) not spread it to my fellow swimmers if it really was the flu. But this morning, I felt fine and no fever -- probably just tired yesterday.

    Anyway, I swam my 50 free a full five seconds faster than at the November 21 meet (where I had to run like a madman to make my heat). This time I was behind the block well in advance, so I was able to focus on the race, not sprinting to block. There's a lot to be said for being focused on the race before the race.

    This meet ran very fast and very efficiently -- well ahead of the projected timeline. I was finished almost an hour before the timeline said I would be. That's why I'm home already, with plenty of time to take care of important business, i.e., my nap
  5. 48 DEGREES!

    Yesterday, I swam the 1500 in a heat that was chock-full of familiar faces.... what fun! I don't think I have ever swam a pool event with so many people that I've also swam with at OW events... that alone made it really fun, and somewhat unpredictable. In the end, the real "race" occured to my left between Tom, Steve, and Jeff. Nice swimming guys!

    Today I swam at Brighton Beach with some of the diehard CIBBOWS crowd. The pre swim preparation consists of suiting up (swimsuit, earplugs, cap, goggles) and donning some old warm clothes that will be left on the beach (and not missed if they mysteriously disappear while we are in the water). The air temp was 35 and WINDY, so the hardest part was to disrobe at the water's edge. Gilles (a swimmer I met about 10 years ago at a Point Lookout race) entered the water and I followed right behind him. I was a bit nervous, as the coldest swim I had done prior to today was 54 degrees and the thermometer was reading 48.
    I walked in up to my waiste and dove on in!... GASP-STROKE-STROKE...GASP-STROKE-STROKE etc, but after a minute or so I feel good and have to slow my pace just a bit to stay with Gilles. Having company was essential for me and it eased my mind and soon I was able to focus on my stroke, relax my breathing and examine how the cold water was affecting my body. Hands- cold, but still had movement in my fingers. Arms- felt no difference between the water and air temp. Feet- gone, but they were pretty much gone before I got in the water... no biggie. Nads- um... I'd rather not talk about it. Core- comfortable, keep going!

    We swam first toward Coney Island, turned around, swam past our starting point, turned around and back to the start. I was thrilled when we saw Cristian and Rachel (thats right, the same C&R that swam the Straights of Magellen last january) emerging from the water as well. I knew at this point that I had exceeded my 30min goal... Gilles checked his watch, did a calculation.... 45 minutes.

    The post-swim wind chill was excruciating and the run across the beach seemed to take forever. Michael's van soon had 8 shivering bodies huddled inside and the hot ginger tea made its way around. Nothing ever tasted so good... nothing.

    This swim was a great confidence builder for me...... The Channel seems one step closer to reality!
  6. Meet day has arrived

    by , December 5th, 2009 at 07:24 PM (Mixing it up this year)
    Began the meet with a long warm up of 1500 but I still did not feel good. I swam the 800 Free in 11:28.?? which was 10 seconds off for me. I really thought this was going to be a ball park meet for me this time....

    After a 400 Free warm down and a long break came the 200 Fly, once again I swam this more relaxed and stretched out. Went 3:31.9? a 4 second improvement. Again did a warm down of 200 Free.

    Next up was the 200 Back did not feel very fast on this but managed to drop .02 seconds from my time a month ago with a time of 3:02.82. Again went a 200 warm down.

    Up next was the 100 Free. This was an interesting race. I did not feel particularly fast but did have a race going with Marina, she was a little ahead of me at the 1/2 and I decided we were so close I just put the legs in overkick and .... 1:10.?? a 1 second drop from a month ago.

    Did a nice 200 meter warm down and hit the showers. By this time I was feeling fairly good but the meet was going so long and since I needed to get back to my brothers house to go babysit so I decided to scratch the 400 Free. I kind of wish I had swam it. Oh well.

    I have to call this a fairly successful meet with 3 PB's! YEAH!
  7. Colonies Zones, Day 1

    Hereís how Day 1 of the Colonies Zones meet went for me.

    400 Medley Relay: I swam the 100 Backstroke leg in 1:16.25 (36.87, 39.38) (an 88.2 in Chris Stevenson's age-graded rating system). This is 1.5 seconds faster than I swam two weeks ago, and just misses my best time in the 40-44 age group of 1:16.21. Iím happy with the time, and pretty happy with the swimóI just needed to take an extra stroke at the finish rather than gliiiiiiiiding into the wall. (My breaststroker fussed at me: ďThatís not how you did it in practiceĒóbut managed to stay on the block until I touched).

    200 Breaststroke: My keys here were to watch my hands on the recovery (in order to keep my head position steady) and to accelerate into the walls, and I did a good job on both of these. After the race I thought I saw a 3:15 by my lane number on the scoreboard, and I was really happy, since my previous lifetime best SCM was 3:16. Then when I looked at the posted results I saw that I had actually swum 3:11.34 (43.25, 49.35, 49.22, 49.52) (84.6 rating, a new PR for this event) , and I was thrilled.

    50 BK: 34.91 (88.7 rating), which is three-quarters of a second better than my time 2 weeks ago. Itís off my AG best of 34.45 from 2006, but Iím really happy to get back under 35 again.

    50 BR: 39.97 (85.1 rating). Iím pretty happy with the time, but the swim felt really uncoordinated. I really tried to turn over as quickly as I could, without breathing every stroke. Thatís worked for me in the past, but today it felt awkward. Still, Iím glad to swim under 40, and happy to beat my time from May of this year.

    100 IM: 1:17.90 (36.38, 41.52) (87.5 rating). I felt like I executed my keys pretty well on this, and was pleased to go under 1:18. I still feel like I can go faster.

    200 Free Relay: I swam anchor and my split was 30.35. The swim felt ok; the time was just slow.

    400 IM: I swam a 6:09.99 on this (84.5 rating)ónot a great time, but respectable. Maybe in retrospect making the 400 IM the last of 7 splashes in a day was ambitious. I gave this race what I had left, and was proud of swimming it tough, if not terribly fast. My splits were
    41.85 48.02
    46.27 46.49
    52.79 51.84
    40.72 39.01

    Day 2 Preview
    Tomorrow Iím signed up for the following events; times are estimated from the meet time line.

    11:24 am 100 BR
    11:46 am 50 FR
    12:21 pm 200 IM
    12:43 pm 100 BK
    12:58 pm 50 BR

    When I signed up for this block of events I figured I would drop one or two of them once I saw the timeline; after my swims today, Iím inclined to ditch the 50 FR (my sprinting just isnít that fast right now) and the 100 BK (because I was happy with my relay lead-off split today). That makes for a more manageable scheduleó3 events, plus whatever relays I get put on. Thatís plenty for one day!

    It was a fun meetóthings ran ahead of schedule, there were lots of friendly swimmers there (and lots of truly impressive swims!), and I had a lot of fun. Hereís to another great day of swimming tomorrow!

    Updated December 7th, 2009 at 05:17 AM by swimsuit addict

  8. More Dryland, Right and Wrong

    by , December 5th, 2009 at 02:08 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Slowly but surely, I hope to post all the exercises that Leslie tried to show me over Thanksgiving. As regular readers will recall, I got to the Y early, lifted 68,000 lb. as measured by the Fitlinxx computer system, and only then did Leslie arrive to put my shaking bulk through additional dryland paces.

    Pathetic as the first of these were, things got even worse as each new exercise began requiring more and more skill, coordination, balance, and flexibility, none of which I have. Brute strength? Sure. But these other things? Even with practice, they may be beyond me.

    In the attached video, Leslie looks sweet enough in her virgin white Nike attire, but she has a dark side. Think angry school marm with a ruler. She uses the ruler to measure her disobedient male students. When they fail to measure up, and we always do, she uses the ruler to beat us.

    Here is Leslie in her dark school marm Nike outfit. She is saying, "Okay Jim, it's your turn now. You may need to break your hips, but you will do a split by the day's end, so help me god! Oh, stop snivelling! Why oh why must you make me hurt you?"

    When she arrived at the Sewickley Y, she brought along a hand-scribbled document with the exercises she had decided to teach me. These ranged from the twisting medicine ball slam, to the superman banana.

    Careful scrutiny of this primary document shows evidence that Leslie has been practicing all this weight training stuff seriously for years. I ask that you give particular scrutiny to her lower case i's. Note how there is nary a single heart-shaped dot above any of them.

    I fear Leslie is slowly but surely lifting all the girl out of herself, but who am I to judge?

    Here is the primary document:

    I am hoping, by year's end, if I ever finish my new article on novel hypnotics and the mayhem they can cause, to post all Leslie's dry land lifting and related exercises in a well-labeled, one stop vlog. It has not escaped me that my vlog is not always the most pragmatically useful source of swimming-advice, that I more often than not have appropriated this space for purposes of jotting down and sharing with the wet world at large my seemingly always bubbling spring of [ame=""] [/ame]

    In this, I sometimes delude myself into believing I am doing my fellow swimmers a service of sorts. You know how our Christian brothers recommend praying for "those more miserable than ourselves"? I have, in my mind, put a palpable, if not punchable, face on such recipients of God's mercy.

    In any event, I do hope to contribute the complete Leslie dryland inventory soon, which I suspect might prove more helpful to most viewers than the certain knowledge you are better off than at least one wretch!

    For now, here are a few more bricks in the Sisyphusian wall.

    I hope you enjoy it.

    All my best,

    J I M M I E

    [ame=""]YouTube- 1-legged squats hip hinges dead lifts done right and wrong[/ame]
  9. Last Swim of the Year in the Elko Pool

    by , December 5th, 2009 at 12:52 PM (A comfort swimmer's guide to easy swimming)
    The pool closes for the rest of the year today. I will be forced to swim in one of the local hotel pools or take a road trip to the nearest town (about 2 hours) that has a pool.

    SCY, Solo

    400 swim free
    (split this into 200 free/200 back)
    300 IM drill
    (did k/d/s by 25 for each stroke)
    200 pull choice
    (did 100 free/100 back with p&b)
    100 dolphin kick on back

    6 x 50 on 1:00 alt. drill/build by 25
    (went 2x fly/back/free)

    swim 4 x 75 build on 1:20 free
    kick 4 x 25 free FAST on :40

    swim 4 x 75 back on 1:20
    kick 4 x 25 back FAST on :40 w/8-10 SDK off each wall

    swim 4 x 75 free build on 1:20
    kick 4 x 25 dolphin on back FAST on :40

    swim 4 x 75 back on 1:20

    kick 4 x 25 back FAST on :40 w/8-10 SDK off each wall

    swim down 300 easy
    Total: 3200 yards

    Update on my son who is swimming in the Nevada State Short Course Championship Meet this weekend. Today in the 100 free prelims he dropped 2 sec and qualified for the B Final.

    Updated December 5th, 2009 at 02:52 PM by poolraat

  10. 100 Fly vs. 500 Free

    by , December 5th, 2009 at 12:02 AM (Elise's Fitness Fun)
    I've been thinking of an event that I'd like to do at Auburn and/or Nationals besides 50s. I'm hoping I've been doing enough training to do a decent 100 fly or 500 free. I'm leaning more towards the 500 free for several reasons:

    1. I might do triathlons later this summer, so need to get some good middle-distance swimming in.

    2. 100 fly hurts worse than 500 free.

    3. My stroke on fly really falls apart if I get the least bit tired. Less so on the 500 free.

    4. I enjoy the challenge of trying to evenly split.

    Today, I did a short workout with fins and was reminded of this when I did some fly. Even with fins on, I felt dead and was dying on a 75!

    Warm-up: 500 easy kick with fins

    75 fly on 1:15, 75 free on 1:15, 25 fly on :30, 75 free

    75 back dolphin kick on 1:15, 75 back flutter on 1:15, 25 back on :30, 75 free

    75 free on 1:15, 75 free on 1:15, 25 free on :30, 75 free

    75 fly on 1:15, 75 free on 1:15, 25 fly on :30, 75 free on 1:15

    100 easy

    1600 yards

    Updated December 5th, 2009 at 01:07 AM by elise526

  11. Friday, Dec. 4

    by , December 4th, 2009 at 06:44 PM (The FAF AFAP Digest)
    Like Chris, I was tired today after some insomnia last night. So I did the following mellow work out, which did not include any sprint work:

    Swim/SCM/Solo @ hot gym pool:

    Warm up:

    700 variety

    Aerobic Sets:

    8 x 100 @ 2:00
    odds = single arm fly
    evens = backstroke kick

    40 x 25 @ :20 RI (pace clocks weren't synchronized)

    odds = shooter on back
    evens = long evil pullout


    odds = easy speed fly
    evens = easy


    odds = shooter on back
    evens = long evil pullout

    odds = front scull
    evens = no breather free with overkick

    100 dolphin dive

    Total: 2600 meters



    Felt OK, but the temperature of the pool makes it hard to get a read on "feel." So I largely ignored that issue, and concentrated on streamlining and such.

    Funny moment: There was a new middle aged lifeguard at the gym. After my work out, he approached me and warned: "I know you're a really good swimmer and all, but that underwater work is dangerous. It was all the rage years ago and varsity swimmers started passing out after practice. You better back off on that." Well, I wasn't sure what to say. I assured him that it was, once again, the "rage" and that it was just a normal part of my training. (I didn't even do that much hypoxic work today!) He clearly didn't believe me and tried again to dissuade me from doing it. lol

    I've decided, starting today, to do a 2 week no gluten, no dairy products test to see if I feel any better. As I understand it, 2 weeks is an adequate period to make a preliminary assessment. I realize it's not wise to change one's diet before a meet, but I don't feel like I have any other choice. Now, I have to figure out what I'm going to eat for carbs. And I was happy to know that hemp protein is gluten free, so at least I wasn't potentially poisoning myself with that! But what am I going to do about my chip addiction?!?!

    I'm excited to see the results come in from Long Beach, NY, Chicago, Charlotte and Atlanta. Wishing everyone fast swimming!

    I saw some very fast swimming at the Tom Dolan meet today. I was bummed for my friend Wally Dicks, who pulled a groin muscle and had to scratch his breaststroke events. He hopes to swim at the masters meet at Wilson High School next weekend. I saw Kate Zeigler swim a leisurely 200 free. And the NOVA girls are ripping it up.

    Speaking of fast, I heard KPN went for a 50 fly split in her 200 IM and swam a 29.4. I think she wants that WR back!

    I'm heading to my first high school swim meet later. Start time: 8:30 pm. Seemed kinda late. Among other things, Mini Fort is swimming the 200 IM. I think the poor kid will be doing this every meet, just like I did in high school. And she absolutely hated the knee skin she had to wear this am. Said it cut off circulation in her thighs. Something to look forward to ...

    Updated December 4th, 2009 at 08:00 PM by The Fortress

    Swim Workouts
  12. Friday Practice with Threat of Snow in South Texas

    by , December 4th, 2009 at 06:32 PM (My Passion)
    Only two of us showed up this morning, I'm guessing because they were predicting snow (we ended up with 4 flakes all day).

    We were kind of playing around, so we did 100 elementary backstroke, and then 100 of underwater SDK's with fins to warm-up (it was actually a cold slow way to warm up) . Then we did:

    5X100 on 1:45
    10 X 50 on 1:20
    20 X 25 on :45

    Then a 'total relaxation' cool down, by floating on our backs.

    Just a fun swim on a cold morning.

    Tomorrow, it is a 6:00 swim and then a run in high 20 degree weather. Hoping my buddies will think it is too cold to run (they probably won't - they are crazy, but Ilove them ).

    Happy Swimming
    Swim Workouts
  13. And Today.....100s

    by , December 4th, 2009 at 04:53 PM (A comfort swimmer's guide to easy swimming)

    SCY, Solo

    200 swim, 200 kick, 200 pull
    1st round free, 2nd round back
    swim 6 x 50 on :50 build each 50 to about 85%

    swim 3 sets of 4x100 on 2:00:
    on 100s: #1 is free, #2 is IM, #3 is back, #4 is easy. On the first set, the IM is fast. On the 2nd set, the free is fast, and on the 3rd set, the back is fast.
    (Round 1: free - 1:20, IM - 1:26, back - 1:28
    Round 2: free - 1:14, IM - 1:33, back - 1:32
    Round 3: free - 1:22, IM - 1:30, back - 1:23)

    100 swim down

    Total: 2800 yards

    Poolrat Jr is swimming the Nevada State Short Course Championship Meet this weekend. So far he is having a stellar meet, including making the B Final in the 100 Fly.
  14. Seeking pool toy ideas

    I hardly ever use pool toys when I swim. Iím not against them. Itís just that getting to and from pools here involves a fair lot of walking, so I try to carry a minimal amount of stuff in my swim bag. Using fins in the pool is fun; toting them around all day afterward, not so much.

    But over the holidays I will be in Florida, and will actually drive to my pool in a car with a trunk where I can stash my swim equipment between workouts. Yahoo! Iím thinking about what swim equipment I want to take. Iíll almost certainly take my Zura fins

    and a set of strokemaker paddles,

    but Iím not sure what else will make the cut. Does anyone have any suggestions for other pool toys that are fun and helpful, and/or any especially cool sets to do with them? I often swim on my own in Florida (at a LC pool thatís hardly ever crowded, so space or speed is not an issue), so any suggestions that will vary up my workouts will be appreciated.

    This morning I did an easy swim at Riverbank before Zones tomorrow:

    1000 warmup

    4 x 50 build to good speed by mid-pool, then ease off into wall

    2 x 25 BR drill/25 easy swim

    400 warmdown combining dolphins off pool bottom, corkscrew stroke, underwater breaststroke on back, and any other fun things that came to mind

    I didnít worry about intervals on anything.

    Iím looking forward to the meet tomorrow. Today I am packing my meet bag, and am feeling a little envious of swimmers who live in real America and drive to meets. Here in NYC, I have to balance my love for creature comforts at meets with the limits on what I can carry up and down subway stairs. I sometimes feel like those legendary Appalachian Trail through-hikers who cut the handle off their toothbrushes to eliminate excess weight. If I lived in Southern California, Iíd definitely be easy to find at meetsóIíd be the one in a portable hammock under a tent, with a whole wardrobe of meet clothes for every possible weather contingency, and a separate huge fluffy beach towel for drying off after each of my events. Here I have to keep my diva-dom in checkóIíve already wasted way too much thought debating the pros and cons of bringing my stretching mat with me tomorrow.

    Good luck to everyone who is meet-bound this weekend! Let's all have a blast and swim fast!
  15. 12/03/2009 workout

    by , December 4th, 2009 at 03:04 AM (Swim like an Orca, but faster !)
    AQUA (AQUM) @ UMHS 05:30-06:30
    Warm 850 - ( 100FR. w.towball> 2x100FR, 50BK, 50BR, 200IM drill, 150P, 100K)
    6x75 FR on 2:00 First 3 w/towball, last 3 swim (:49-:54) (450/1300)
    9x50 IM Transistions on 1:30 (50Fly/50BK, 50BK/50BR, 50BR/50FR x3) (450/1750)
    8x50 K on 1:30 First 4 FR on side with Finis Alignment board(1:10), Second 4 Fly kick with regular board (:50) (400/2150)
    Cool 50
    2200 SCY

    Stroke development--- Ive been working hard on my SDK's and tonight's fly/back transitions were much better with 5-7 SDK's getting me about 5 yards out from the flags. My BR pulldowns are consistently getting me out about 7-8 yards every turn. Freestyle, Im working on 3 SDK's off every turn, and the addition of a little outsweep scull on the catch has been a blessing on my shoulders, which do not bother me as much anymore
    More toys on-deck----
    A few month's ago I was inspired by a flowswimming w/o video to make a tow-ball. With a foursquare ball, nylon mesh net bag from WalMart and surgical rubber tubing tied to a belt made from a small cargo tie-down strap (cut about 4 feet on the buckle end) I deflated the ball and using a hand-squeeze type ball-pump, I filled the ball up with water and left about 30% air. Tonight I finally used it; its an awesome resistance device. Like a parachute, except the rubber tubing is a shock absorber and the apparent weight of the ball increases as you go faster; since increasing speed causes the ball to dive underwater.

    This week has been a taper by accident, without really tapering, like I really know what that means. The sets have been decreasing in volume and today was the first day in a long time where I didn't do a sprint set. Coach seemed upset that I wasn't doing a bona-fide Breaststroke event this Saturday in Reno, since it has greatly improved. I promised a 200 BR in San Francisco in February.
    Reno is the first SCY event for the Pacific in the Northern Cal, Nevada region. I'm doing the 50's Fly, Back and Free and 100's Free and IM.
  16. Thursday, December 3

    by , December 3rd, 2009 at 09:37 PM (Elise's Fitness Fun)
    Swim workout today:

    600 warm-up - 200 free, 200 breast, 200 breast kick

    8 x 100 on 2:00 - 25 fly, 75 free

    10 x 50 kick on 1:00

    8 x 100 pull on 2:15 - 25 choice, 75 free - did 4 back, 2 fly, 2 free

    8 x 100 - 25 stroke all-out sprint, 75 easy free - 45 seconds rest

    500 free DPS - with the exception of 2 lengths, held 13 strokes for each 25 (held 14 on other two lengths)

    100 easy

    4100 yards
  17. 12/3/09

    by , December 3rd, 2009 at 09:22 PM (The Labours of SwimStud)
    I did some exercise today.

    Updated December 3rd, 2009 at 09:32 PM by SwimStud

  18. Thursday, Dec. 3

    by , December 3rd, 2009 at 05:53 PM (The FAF AFAP Digest)

    Warm up:

    700 variety

    Aerobic Set:

    4 x (4 x 50) @ 1:05
    4 of each stroke
    done: drill, kick, swim, hypoxic
    (did fly & back as double shooters)

    50 EZ

    Kick Set:

    6 x 100 kick @ 2:30, no SSLSs
    odds = CS lungbusters w/UW shooters on the 1st & 3rd 25s
    evens = flutter kick w/board, 1st & 3rd 25 fast

    100 EZ

    Speed Set:

    8 x 50 @ 1:15
    evens = 25 AFAP free w/SSLSs + 25 EZ
    odds = 25 easy speed fly + 25 EZ

    50 EZ

    I then dashed out of the pool, didn't even take a shower or warm down to get home in time to take Mini Fort to an earlier swim practice today. And when I got home I was informed her coach told her to skip practice today since she's swimming in the Dolan meet tomorrow am. She coulda texted me ...

    Total: 2300



    I'm surprisingly tired from such a short workout. Jeez. On my way to fat and out of shape, for sure.

    The taper bitchies have obviously set in. Or it could be combo of taper bitchies and AF.

    I just screamed at the computer, screamed at lazy son, developed a grievance against Mr. Fort, and cursed the fact that high school swim meets begin at 8:30 pm. 8:30 pm?!?! Mini Fort has the Dolan meet at GMU and high school meets on Friday and Saturday nights, so it will be a busy weekend. I hope there is no drama b/c she is out of swimming shape and not wearing a fancy tech suit. In fact, she's lucky I loaned her my USA-compliant TYR to swim in.

    All GMU masters practices are once again cancelled this weekend due to the meet. "Make ups" are at 4:45 and 5:30 am. I don't think this constitutes a comparable service under its contract with the masters team; nor do others.

    I had my first omelet without cheese today, and that did not sit well with me either.

    I'm sure I'll think of something else to complain about before the evening ends. (Oh yeah, I still have to do my stupid RC exercises. Blech.)

    On an up note, I am apparently sleeping better than Chaos. Though his travails sound familiar.


    I also wanted to add a couple links that Crazyman left a couple days ago that some might find interesting re: tabata interval training

    Updated December 3rd, 2009 at 06:06 PM by The Fortress

    Swim Workouts
  19. A Day For 50s

    by , December 3rd, 2009 at 05:08 PM (A comfort swimmer's guide to easy swimming)

    SCY, Solo

    400 swim free, work walls
    swim 6 x 50 free on :55, count strokes
    (was hitting these around 40 with 16 down and 17 back)
    400 pull free, work walls
    (did most of this breathing on 3with 14 spl)
    swim 6 x 50 on 1:00 descend 1-3 (free) and 4-6 (back)
    (free at 40-37-35 back at 45-42-38)

    6 sets of 4x50:
    set 1 on :50 free, count strokes and work on tricep extension
    (16 down, 17 back times around 38-40)

    set 2 on 1:00 back, 8 SDK off each wall, count strokes and keep the stroke long
    (times 43-45, strokes at 12-13 to flags)

    set 3 on 1:10 kick choice fast
    (did #1-2 flutter with board, 52-53; #3 flutter on back, 56; #4 dolphin on back, 57)

    the last 3 sets are from mid-pool, 2-turn 50s
    set 4 on :55 free, work on long pushoffs with 6-8 SDK off each wall

    set 5 on 1:00 back, count strokes, and try to reduce the last 2 50s by 1 stroke by taking 2 more SDK
    (was getting 13 then 12 to the flags on these)

    set 6 on 1:00 choice, fast off walls, making sure not to breathe the first stroke cycle on top of the water.
    (Since I already take 2 strokes before breathing, I added 1 more stroke before breathing on this set)

    swim down 200
    Total: 2800 yards
  20. Colonies Zones--my Day 1 preview

    Colonies Zones is two days away. Hereís what Iím swimming on Saturday, with times estimated from the meet timeline. After my last meet, I decided to simplify my keys for each race to 1 or 2 things, as having too much to think about seemed to make me worried rather than focused.

    200 Breast (10:13 am)
    I remember the walls of this pool being a little slippery at the top when set up for SCM; I think thereís a metal section that makes counting on getting any torque from your hands on open turns a little iffy. Iíve been concentrating on using my momentum into the wall to help with the rotation on my turns, so I want to make sure I have some momentum on my turns to work with, rather than gliding into the wall (which is always a temptation for meógliding is fun, and less work than swimming).
    Race keys: watch hands on recovery; accelerate into walls

    50 Back (10:36 am)
    I went 35.7 at the last meet; Iíd like to beat that here. Sub-35 would be even better.
    Race keys: kick, aggressive turn

    50 Breast (11:56 am)
    I swam 40.2 back in May of this year. Can I beat that?
    Race keys: fast feet, fast hands
    (Fun factoid: The other 9 swimmers in my heat all have identical seed times of 40.0. If I had just rounded my seed time down, we could have matched ten across. Isn't there a prize for that, like at slot machines?)

    100 IM (12:49 pm)
    I want to swim this with more even splits than I ended up with last time (36.4, 41.9).
    Race keys: Controlled and calm on FL, accelerate into turns

    400 IM (3:05 pm)
    Race key: Swim with joy!

    I might also swim the 400 medley relay right before the 200 BR, and a 200 FR relay between the two IMs. I probably wonít know about relays until meet warmups.

    Looking over the heat sheets, I see lots of familiar names, plus a couple of swimmers who were once area-meet stalwarts but whom I havenít seen for a few years. Iím really excited that theyíre back, and am looking forward to seeing lots of superfast swims during the downtime between my events.

    I skipped swimming today and went to the NY Philís open rehearsal instead (Esa-Pekka Salonen is in town for a guest-conducting gig). Swimming was on my mind, though, because as the orchestra went through their warm-up and tuning routine I was imagining that sweet moment at the beginning of meets when all the chaos and crowdedness of the warmup pool gets transformed into the order and beauty of the meet itself. It would be cool to do a time-lapse video of the beginning of a meet, from course set-up to warmup through the first heats, and set that to a score of an orchestral warmup and tuning and opening of a symphony. Or maybe that would be the swim-geekiest thing in the world, but it makes me happy imagining it!

    Updated December 3rd, 2009 at 03:38 PM by swimsuit addict