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  1. Proud Mom

    by , September 12th, 2009 at 03:06 PM (Elise's Fitness Fun)
    As planned, my son and I ran the local 5k race this morning. My husband came along for support and monitored the trail to make sure both of us were o.k. With the temp at 71 and the humidity level at close to 100% when the race started, I decided to be a lazy sprinter and just cruise the run as a tempo run. Probably not a bad idea after all of the working out I did yesterday. Averaged an 8:17 pace per mile. Average HR was 170 which supposedly translates to an 80% effort. All the fast girls were either running a race in Birmingham or had gone to a local tri, so I actually won overall. At one point a woman ran past me and I sprinted ahead of her and never saw her again.

    I am so proud of my son! As Fort predicted, he took off in the beginnng trying to stay up with another kid his age. About 3/4 a mile into the race, I caught up with him and he said he had a side-stitch. I told him to take it easy and slow down. After the halfway turnaround point, I saw him on my way back and he said he still had stitch, but he was moving along. My husband was out on the trail watching for him, so I figured if he had to walk or stop, my husband would be there to walk him in.

    As soon as I finished and wrote my card up, I turned around and went back out on the trail to see how my son was doing. I was really surprised to see that he had overtaken the other boy his age on the nastly little incline towards the finish. According to my husband, the other kid had been a good bit ahead of my son and my son apparently reeled him in and passed him on the way to the finish line. He broke 30 minutes with a 29:55 and got first place in his age-group. Not too bad for a little ten year old on a hot day! After the race, it was kind of funny to hear from some of my friends that when they came up on him and made a comment that he was runnng well, he took off like he was running a 100m sprint. Gotta love youth.

    Lately, his only training has been running 3/4 of a mile in gym class each day to raise money for P.E. equipment, so I think he did great! The main thing is that he had fun and seems to like running again. He no longer seems interested in the one mile fun runs and seems to want to tackle the 5k. I may let him do one more 5k next month if he wants to.

    Insofar as my running is concerned, my next race will be either October 3 or October 10. In the meantime, I hope to work pretty hard for the next two weeks and rest or taper the third week. Next time, there will be no leap frog on the Wednesday before and I will not work out the day before the race. Hopefully, the weather will be much nicer for running an all-out 5k in 3 weeks. This heat and humidity are beyond old. At the next race, I'm counting on being in enough shape to really push it and be sore the next day. Between now and then, a couple of trips out to the track are in order. May also have to throw in a couple of hill repeats. I probably need to throw in a long run somewhere. Not sure if the long run will help physically, but it will help me mentally.

    Updated September 12th, 2009 at 03:36 PM by elise526

  2. Saturday with the girls

    by , September 12th, 2009 at 02:35 PM (Mixing it up this year)
    We had a great workout of drills today. I like to let our muscles recover over the weekend.

    5x100@1:45 Free
    40x25 drills 10 of each stroke
    5x100@1:30 Free w/paddles & bouy last one easy

    Total 2000 yards
  3. The Waiting game

    Searched or an internet cafe this morning with no luck. Our host keeps messing with the security settings on his server, but still can’t get it right for us to log in at the b&b. I wound up at the library, and checked e-mails before heading to the harbor for our morning swim.
    Lots of swimmers in the harbor this morning.... our relay and Mike from Chicago were joined by Mike from Australia and his coach John Van Wisse. John is in another league, and though we had not been formally introduced before, I did get to watch him swim a 7 hour Manhattan Marathon this past june from the press boat.... 78 spm steady.
    Also swimming were Chloe (from Austrailia) who will be attempting a double, a 6 person relay team from Iceland, a couple of folks in wetsuits (yes wetsuits!), Duncan from Cambridge, and a few others who I’m forgetting at the moment. The old ladies were huddled in the corner again today; trying to keep sheltered from the wind and still catch a glimpse of our failed “deck changes”.
    The wind is still blowing and we all compared the info (which wasn’t much) that we received from our respective pilots last night. Protocol: call pilot every night between 7 and 7:10 for an update. It seems the pilots are all cut from the same cloth and none really offered a lot of details either way. We will call Michael Oram (our pilot) tonight again at 7.
    We (tourons for the moment) are heading up to Dover Castle before our 5:30 swim.
    From the castle, we can see the channel beyond the harbor’s sea walls.... white caps and 6-7 foot rollers that make the protected harbor look like a kiddie pool. (and there are 3 foot bumps near the north wall). Each time we climb a few stone steps and gain a few feet of elevation, there is pause to gaze toward the french coast.
    We took the “secret war-time tunnels” tour which was interesting to me more as a civil engineering project than a strategic bunker/control center. During WWII, some 2200 shells were launched from France to Dover.... thats all for the history lesson.
    We head to the B&B grab our gear and head for our 5:30 ritual swim. Steve sits this one out but an english woman with a kayak escort swims with us (or maybe I should say near us, as she dusted me pretty handily on the north-south leg of our loop. I had ear plugs in so didn’t catch her name.
    I’m really looking forward to the “weekend scene” tomorrow on the beach when Frida Streeter comes to watch over the swimmers. I’ve heard a lot about it, but will wait until tomorrow so I might offer a first hand account.
  4. Run, core, swim

    by , September 11th, 2009 at 08:37 PM (Elise's Fitness Fun)
    Was off yesterday, so had lots of energy today. Hit the treadmill at lunch and did the following run:

    2 miles easy at 10 minute pace
    1 mile alternating 1 minute easy with 2 minutes moderate

    Did a quick core workout with 1 set of each of the following:

    100 bicycles
    30 good morning darlings
    60 side crunches - 30 each side
    30 good morning darlings
    20 leg lifts
    2 sets of 10 push-ups with Bosu ball

    Swam late this afternoon:

    800 easy

    10 x 50 on :45

    5 x 100 on 1:45

    2 x 250 on 3:30

    1 x 500

    10 x 50 dolphin kick on 1:00

    3 x 200 I.M. drill with 20 seconds rest

    100 easy

    4,000 yards

    My son has just announced that he wants to do the local 5k tomorrow. I had thought about doing it as sort of a workout, but wasn't sure after working out as much as I did today. Guess I'm kind of on the hook now.
  5. Rocked out at the Gym, Friday, Sept. 11

    by , September 11th, 2009 at 07:01 PM (The FAF AFAP Digest)
    I woke up rather tired today, but dragged myself off to the gym this afternoon and got going pretty quickly. I had a much longer time to work out as my little one was at a playdate. So I got in a pretty major workout, which I'm sure I'll feel tomorrow. And I didn't have to skimp on RC exercises! I increased weight on most exercises and skipped the pushing and pulling today.


    10 minutes on bike to warm up

    bicep curl w/BB, 30 x 1 x 15, 40 x 2 x 15
    leg extensions, 90 x 3 x 15
    seated leg curls, 110 x 3 x 15
    HS rear delt fly, 85 x 3 x 12
    overhead tricep press w/BB, 30 x 3 x 15
    goblet squats, 60 x 3 x 15
    cable twists w/yoga ball, 50 x 2 x 15, each side
    decline reverse crunches, 3 x 25
    long arm crunches, 2 x 50
    plyo: 2 forward lunges + broadjump, 1 x 15
    reverse knee flexion on Free Motion hamstring machine, 15 x 5 x 10 each leg
    (did this laying down, with foot in strap, pulling knee to chest)
    lying leg raise w/weight on double cable free motion machine, 50 x 2 x 15
    (lie on back, hook cable handles around shoes, pull down, slowly lift legs up and lift ass off the ground, lower and pull legs down against weight)

    RC work:

    seated straight arm dips, 60 x 2 x 25
    external and internal rotators, 10 x 3 x 15, each arm
    prone scapular scrunches w/handweights, 3 x 25
    chops on yoga ball w/handweights, 2 x 15 with thumbs down and 2 x 15 with thumbs up
    scapular wall slide, 2 x 25
    overhead med ball toss on wall, 2 x 50

    stretch 15 minutes

    ate a balance bar and headed to the pool ...


    Put on my 2XU today. It seemed to fit very well, and I didn't mind the sleeves at all. (I know some OW swimmers hate them.) It's also a little strange feeling some water swooshing in the wetsuit. Only had time for a quick workout, and I was pretty tired from yesterday's workout and today's long weight session:

    500 warm up

    8 x 100 @ 1:40

    50 EZ

    200 fly drills

    200 goswim free drill that Quick posted

    200 scull

    50 EZ

    Total: 2000 meters

    Note: I was going much faster in these 100s than I did the last time I did 100s on this interval with the same perceived level of effort.


    Weekly totals:

    Swim: 5x (15,200)
    Weights/dryland: 4x
    Run: 1x

    Looking forward to my scheduled day off tomorrow. Having a big birthday party at the house for Mini Fort, cross country met and soccer game for Lil lil Fort, so no time to work out anyway.

    The plan for next week is to work S-M-T and then take it a bit easier the next 3-4 days. I'm feeling pretty beat up from drylands and don't want to swim a long race super tired from weights. Oddly, though I absolutely thrashed my legs this week with weights and kicking, my shoulders feel more sore than the legs ...

    I was reflecting today that a year ago I almost quit weights because I was always so sore. By comparison, I now feel like a gym rat!

    Updated September 12th, 2009 at 09:54 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  6. Underwater Kicking: The Fifth Stroke

    by , September 11th, 2009 at 05:51 PM (A comfort swimmer's guide to easy swimming)
    From the November/December issue of USMS SWIMMER
    By Chris Colburn

    Over the past couple of years, a number of coaches have promoted the idea of "five stroke swimming," which emphasizes the importance of kicking underwater. Underwater kicking is the secret weapon of many an elite swimmer. The most obvious recent example is Michael Phelps, who has the uncanny ability to annihilate his competition with the best walls in the world today.
    At Academy Bullets Masters, we have taken this approach to the Masters level by incorporating underwater kicking drills into our workouts. These drills get impressive results for all of our swimmers, from sprinters to distance-and-stroke swimmers to triathletes. This workout incorporates underwater kicking into a mostly shorter distance routine to give swimmers that little something extra they need to finish out their races. Because of the intensity, we often do a workout like this on a Tuesday morning and use our Wednesday workout for recovery.

    ••• 300 swim
    ••• 300 IM dril
    l (swimmer’s choice of drills)
    ••• 200 kick (board optional)
    ••• 200 pull choice

    Warm-up set
    ••• 8X50
    drill/swim on 10 sec. rest
    Do 2X50 of each stroke, IM order, working on good push offs. We’re not focusing on the distance off the walls quite yet, since we’ll be doing a lot of that later.

    Focused swim
    ••• 500
    free with 6-to-10 underwater dolphin kicks off each wall.
    Focus specifically on the walls here. This is a breath-holding exercise as much as an exercise in discipline. The goal is to make all 20 walls the same. By the 400, lungs and legs will be burning, so keep up the focus and keep the walls as long as possible.
    ••• 100 easy

    main set

    swim 6X around:
    ••• 50 free
    on 1:00 with 6-to-10 dolphin kicks off the 2nd wall: make the interval
    ••• 25 FAST choice (fly, back, or free) on 35 with 6-to-10 dolphin kicks off each wall
    ••• 25 easy on 1:00 choice

    ••• 200 easy
    swim down choice

    Try to get LOTS of air while swimming down (as well as on the easy 25s above). The recovery here is as or more important than the repeats themselves because of the challenge presented by the anaerobic nature of the work. Take the rest on the easy 25s, and be sure to swim easy to work out the lactate produced by the underwater kicking.

    total: 2,800 meters
  7. Day 28

    Feeling semi-sort of like a human again!!!

    10x50 1-5 FR@1:00 6-10 BR/FR@1:30

    10x50 Kick BR 1-5 (Hands together in front down/hands together inverted back)@1:30,
    6-10 w/pos drive fins@1:15
    100 Easy

    8x50 BR 1-4 Paddles@1:30 (:45 or better)
    5-8 Fins&Paddles@1:30 (:40 or better) went :34 on the last one.

    200 Easy

    1700 SCY Indoors Solo
  8. Sarasota Y Sharks Masters 5:30 Workout -9/12/09 -SCY

    by , September 11th, 2009 at 04:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 200 3:30
    2 X 150 2:15
    4 X 100 1:30

    2 X 100 kick 2:15
    6 X 50 kick 1:15

    1 X 200 free*moderate* 3:20
    4 X 25 kick*fast-no board* :40
    4 X 50 swim *fast* 1:00
    Swim the set 3 times, with a break between rounds.

    8 X 25 :40
    Sprint 20 yards, no breath.

    6 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. FAST Friday Sep 11th, 2009 5:09 500 fr

    by , September 11th, 2009 at 11:20 AM (Ande's Swimming Blog)
    Friday Sep 11th, 2009

    09/11 Weight: 211

    bought my air ticket for Long Beach last night. Tyler, Todd, & Mike V did too.
    Hope more Longhorn Masters Swimmers join us. It's a fun meet.
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    Flying out Thursday & home Monday

    83 Days to go

    Lat Press
    Lat Pull


    6:30 - 8:00
    Whitney coached
    UT Swim Center
    Swam with Nate
    beside Tyler, Larry, & Mike V
    dove in on time

    WORE FULL B70 (old one from 2008, the new ones are better)


    20 minutes choice
    did 100's & 50's free

    Main Set

    dove all the fast swims

    500 FR Fast
    went 5:09

    100 easy

    10 x 100 fr on 2:15 strong for time
    Inx: hold 5 sec faster pace than what I held on 500
    went 56, 56, several 57's, a 58 then 54 on last one

    100 easy

    200 fr fast
    went 2:02
    hurtin and just didn't get after the 2nd 100 like I should have

    100 easy

    8 x 50 fr fast on 1:15
    Inx: go 2 sec faster than 50 pace on 200
    held 27's went 23 on last one

    100 easy

    This was a tough workout, I'm pretty spent.


    looking for a couple SCM Meets in Nov or Dec?


    1) a yet to be named SCM meet in San Antonio

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

    Updated September 11th, 2009 at 12:19 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  10. Packing

    by , September 11th, 2009 at 08:43 AM (Swimming, Life, and Other Stuff!)
    I took a personal day today. I am going to go pack my bags and head north to Chicago around 11:00 a.m. The weather reports are sounding favorable! The last I heard the water is 68 and full blue skies are predicted on race day. That's about perfect for a Chicago beach day! I'm trying to get psyched! I am going to throw a wetsuit in the trunk but most likely I will not use it! (I have never swum in a ws before)
    I haven't posted on my blog lately. I have been crazy busy with work and such. My workouts all sound the same(boring), so I've just holed up and become a lurker for awhile. Hopefully Big Shoulder's will serve up some great blog material.
    I recieved a new FLIP video camera for my bd. I'm going to take it to the beach race morning. Maybe I will find some unusual "Selkies" to film, or perhaps some of my fellow NASTI teamates will provide some video-worthy antics!
    Okay, I'm signing off for the land of cold water, remarkable food/drink, miracle mile shopping, and expensive parking.
    PS! I will be on a "Chicken of the sea" and "Swim Robin" hunt too. I'm sure there will be more of you there. Come say "hi" I will have a black NASTI hoodie on, and I'll be carrying a blue Flip camera!
  11. Long and Easy

    by , September 11th, 2009 at 08:37 AM (Mixing it up this year)
    Long course and I was still tired from yesterday.

    10x100@2:30 Free 1/2pull/1/2kick
    500 Free kick w/fins every 3rd 25 sprint
    10x50@1:15 Fly w/fins odds skull drill, evens underwater recovery
    5x200@3:30 Free w/paddles & bouy last one in 3:00 and felt good.

    Decided to chat alittle on side of pool and get out.

    Total 3000 meters
  12. Swimming with Speedo, Thursday, Sept. 10

    by , September 10th, 2009 at 07:41 PM (The FAF AFAP Digest)
    Traveled to Mason today to swim with Speedo -- the teammate I never get to train with because he prefers the 4:45 am sessions with Coach Distance.


    Today, we did a power sprint workout thusly:

    Warm up:

    700 variety swim, kick, drill

    10 x 50 free @ 45

    10 x 25 shooters @ :30
    (5 belly, 5 back)

    50 EZ

    Nasty Ass Power Kick Set:

    5 x 100 w/~30sec between, done by 25s as:

    *** Push off, kick 12-13 high cycle SDK's surfacing into cruise free with a strong 6 beat (overkick);
    *** at the first wall finish hands first and go immediately into a 10 second all out kick against the wall (painful);
    *** Stop, then backstroke start (no blocks today ), 12-13 high cycle SDK's then cruise backstroke (no overkicking for me on backstroke, don't like it), race finish touch on the opposite wall;
    *** immediately start 3rd 25 doing forward "V" sit scull (NOT on your back, feet out of the water looking toward the opposite side sculling, body in a V with ass toward the bottom of the pool and back toward wall). As previously indicated, Speedo totally cheated on these!
    *** At the final wall when your feet touch pull into the wall then explode with 12-13 high cycle SDK's and then easy free to wall.
    *** 15 wall ups + 50 bicycles (Pete didn't look too happy starting these, though he was very gung ho on the wall ups.)

    At the time, this didn't seem nearly as nasty as the last time I did this set. You do get to recover some on the sculling part. However, I'm feeling rather thrashed now, so I think I am feeling the effects. I'm sure Pete is fresh as a daisy and plowing through his one hour Lezak routine tonight. :-P Or, perhaps he feels as thrashed as me and will content himself with one of his specialty beers. I know I'm having some pinot tonight.

    100 EZ

    Sprint Set:

    8 x 25 AFAP w/fins + 25 EZ @ 2:00

    7 free
    1 back shooter no fins

    Unlike me, Pete actually looked at the clock. He was going mid 11s on free, so I think I was a high 10 or 11.0 or so. The first 5 felt pretty good. Felt like I was petering out and having sloppy breakouts on #6-7. Switched to a back shooter on the last one. Went 15. I cramped some during these; need to order Leg Cramps.

    300 EZ

    Total: 2800

    15 minutes in hottub



    I feel like I did a lot more yardage than I actually did ...

    Doing the power kick/dryland set right before the speed set made for a hard workout. I think if you really wanted to focus exclusively on sprint speed, it might be better to do the 8 x 25s as a separate workout. On the other hand, it's good to get used to going fast when you're tired. And halfway through the 25s, I definitely felt tired. I tried not to whine as Pete, like most speedy Mason masters and unlike Hulk (;0), is not a whiner. But I suspect he was secretly puking in the locker room after our practice, though he professed to be rushing off to go back to work. He did concede that doing this set regularly would improve his kicking and racing.

    Pete and I briefly discussed Cross Fit, strength etc. He mentioned that he had overheard a lifter in the weight room comment that is was desirable to do both power lifting and speed working on the same day in the weight room. Apparently, mixing a workout this way, enhances both power and speed more effectively. We were hoping Q or Jazz could comment on that ...

    This was interesting to me as I've been planning on doing both power and speed lifting the next few months (and not periodizing it like Lezak). But it hadn't occurred to me to do both in the same session.

    OK, feeling a bit . Shoulder has been cranky the last couple days so I am doing 3 x 10 minutes of icing tonight a la Hulk.

    Oh, one of our new teammates was there training at lunchtime. He's young and pretty fast. He looked in awe of Pete when I said he was the fastest freestyler on our team and told his times!


    My 2XU arrived in the mail today. I think I'll try it on tomorrow. It is ridiculously heavy and fat and squashy. Tomorrow, I plan to hit the weight room in the am and then go to Mason to swim in it. The other pools I frequent are just too warm.

    I love that it says "max buoyancy" right on the suit.

    Med Ball in the pool:

    This looks really really hard.

    [ame=""]YouTube - Faster Fast Sprint Freestyle Training for Explosive Speed & Power with Richard Quick, Brett Hawke and Bryan Karkoska[/ame]

    Updated September 11th, 2009 at 07:02 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  13. Blowing Bubbles and Enjoying the Sunshine

    by , September 10th, 2009 at 06:42 PM (A comfort swimmer's guide to easy swimming)
    SCM, solo

    After the last 2 days of getting beat up coach sent an easy recovery swim today. It was a pleasant swim in the outdoor pool during my lunch hour. For most of it I had the pool to myself.

    do all of the following at pretty low intensity with 15 sec. rest in between items:

    300 swim free
    300 IM drill
    400 pull alt. 150 free/50 back
    500 swim free: odd 100s breathe whenever, even 100s breathe 3
    pull 8x50 free on :55 breathe 5/3 by 25
    kick 4x75 w/fins w/15 sec. rest
    swim 12x25 on 40 alt. 2 free, 1 choice

    Total: 2500 meters
  14. Bobinator, Wet and Dry: an Introduction

    by , September 10th, 2009 at 04:39 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    1. Preamble to Introduction

    A couple years back, I used to write a column for National Geographic Adventure magazine that I called "Oddventures." The idea was for me to go out and experience various eccentric activities--from powered paragliding to jet-skiing to Siberia, swimming through a feeding frenzy of sharks to blowgun monkey hunting in the jungles of Equador.

    Your standard kind of participatory journalistic fare.

    One time they sent me to set my own personal land-speed record on the Bonneville Salt Flats during the annual summer "Speed Week."

    When I was checking into my hotel in Elko, Nevada, home of Floyd "Poolrat" Fisk (who is rumored to be very fond of his tomahawk, but that is an entirely different story), there was this somewhat seedy road person sitting on one of the lobby couches, looking weary and in need of a shower.

    After I checked in, the fellow asked me if there was any spare room in my room. He was pushing 60, had weather-beaten skin, wore glasses and was smaller than me but appeared wiry in a way that signaled sans doute he could beat me up. He spoke with a very pronounced New Zealand accent, something that had not yet been popularized domestically by the arrival of The Flight of the Conchords. If anything, he seemed the sort who might shoot Mauris for fun.

    Anyhow, I let him stay.

    The next morning, when we woke up on our respective twin beds, I said, "Thank god I'm still alive. Don't take this the wrong way, but I was a little worried you might be a serial killer."

    He chortled New Zealandly and replied, "I was a little worried you might be a serial rapist."

    Tony Jones turned out to be an extremely nice guy and lifelong race car aficionado who helped me in innumerable ways with the story itself and later when I had to put the fear of bodily harm into a fraudulent stock broker in Salt Lake City who had stolen a bunch of money from my recently dead aunt.

    Over the years, Tony has managed to track me down several times in various parts of the US and freeload in an utterly charming way, what the New Zealanders might themselves call "brilliant."

    I have patterned myself after him.

    2. Introduction to Today's Film

    In the world of masters swimming, a generally (but not always) affluent sport, the very first freeloadee that I had to convince I was not a serial rapist is everybody's favorite FAF sister, Leslie the Fortress Livingston.

    As some of you may know, Leslie has let me stay at her guest house--I use the "her" here in jest, for I have stayed so often that laws applying to squator's tenancy are by now so much in play that calling the guest house "ours" is even risible. Virtually every legal scholar I've hired conclude that I now own the guest house outright. Of course, given the generosity that Leslie expressed to me in the past when I was propertyless myself, now that I am landed, I would not think of turning her away unless I really, really have need for some solitude!

    Enough tortious technicality.

    This arrangement has actually worked very well, at least for me. There are virtually no USMS meets in the Sewickley area, so if I want to try to make the Top 10, the closest opportunities are in the D.C. area, many held in the George Mason University pool. That's why owning a guest house within a few miles of this facility has been such a boon.

    Leslie gets a lot out of this arrangement, too. I don't mean to be putting words into her mouth, but one example I know she will agree with is that she is much less tempted into overeating during my frequent homecomings. The reason: I take way more than my fair share of the community food. Ah, let's not mince words here. I eat like a rutting swine.

    A win-win.

    Which, alas, brings us to the problem of last summer's Long Course Nationals in Indianapolis. This is a drivable distance for me, but the prospect of having to actually pay for a room when I got there made any chance of attending pretty much impossible. I desperately needed to find a Leslie the Fortress Livingston Midwest.

    The thought that there might be, in all of Christendom, another woman a fraction as saintly in her generosity as Leslie seemed, at first glance, so ludicrous as to make me ignore even trying to find one.

    Most women in USMS, being toned babes with very high gorgeosity , or G Factor, already have husbands or boyfriends who are able to provide them with the one other extraordinary athletic talent that I am gifted with beyond swimming with an almost preternatural slow grace: yes, you guessed my other talent, that.

    I suppose it is possible that some lingerie model, miserably lonely because she isignored by men who consider themselves way below her league, might need the likes of me to remedy her loneliness. But in Indianapolis?

    As luck would have it, I found the best of all possible worlds in the person of today's film subject: Robin "The Bobinator" Walker, a former 2:47 marathoner, mother of a professional skateboarder, kindergarten teacher with more G Factor than you can shake at thick stick at, and a very likable boyfriend who appears to suffer fools gladly.

    Many of you know Bobinator from her posts and blog. In today's film, I attempt to alternate between the swimming and the general living Bobinator in her domestic element.

    3. Dramatis Personae
    in order of appearance:

    Bobinator.......Robin Walker
    Disembodied Voice......Jim Thornton
    Emma, Mayor of the Bobinator's Household.....Emma
    Silver Medalist....Bill White assortment of USMS swimmers and functionaries

    4. Final Note

    This is the first of a planned series of short films from LCM Nats. Please check back for more soon, including the highly titillating Stephanie, Megan, and Jim Sandwich (snippets of which appeared in Ocean City Selkie.)

    Note: I just noticed that I spelled Bobinator wrong on YouTube. Sorry, Bob. Think of Bobintor as a shortened endearative, and thanks once again for a spectacular degree of generosity that has you in the running for this year's Jimmy Award.

    Leslie, if you are reading/watching this vlog, you best be on your toes come Sprint Classic Time if you hope to hoist another Jimmy atop "our" mantelpiecein 2009!

    [ame=""]YouTube - Bobintor: Wet and Dry[/ame]
  15. Day 27

    300 Easy
    6x50 @1:00 FR Drill
    100 Easy

    Repeatx4 All Fast
    (1=Swim, 2=Paddles, 3=Fins, 4=Fins & Paddles)

    200 Easy

    1500 SCY Indoors Solo
  16. Sarasota Y Sharks Masters 5:30 Workout -9/11/09 -SCY

    by , September 10th, 2009 at 01:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 free 1:40
    4 X 100 free 1:30
    8 X 50 kick 1:15
    4 X 75 fly/ba/br 1:15
    4 X 50 *1 of each* 1:00

    1 X 400 IM
    Transition to the following set

    1 X 50 easy free 1:00
    1 X 75 1:30
    3 X 25 fast :30
    75 & 25's are: Fly on round 1, Back on round 2, and Breast on round 3.
    Short break between rounds.

    5 X 200 free 3:00
    5 X 100 free 1:20 or 1:30

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Thursday Sep 10th, 2009, 400 fr 4:08

    by , September 10th, 2009 at 10:25 AM (Ande's Swimming Blog)
    Thursday Sep 10th, 2009

    Weight: 213

    left thigh hurts a little

    More info is up about the
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    Several of us plan to go
    84 Days to go


    6:30 - 8:00
    Whitney coached
    UT Swim Center
    Swam with Mike V
    beside Tyler, Todd, Larry, Paul, Amy, Brandon, Jon & Doug
    dove in around 6:36

    600 warm up

    Main Set

    10 x 400

    1) fr 60%
    went 5:00

    1:00 break

    2) 16 x 25 k on 20 made it

    1:00 break

    3) fr 70%
    went 4:50

    1:00 break

    4) 8 x 50

    1:00 break

    5) fr 80%
    went 4:40

    1:00 break

    6) 4 x 100 on 1:10

    1:00 break

    7) fr 90%
    went 4:27

    1:00 break

    8) assigned 2 x 200 fr
    did changed into B70 legs

    2:00 break

    9) FR FAST Get Time
    went 4:08

    1:00 break

    10) assigned: Choice
    did: 100 easy

    25 br fast
    mike V timed
    went 13.3


    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    1) a yet to be named SCM meet in San Antonio

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

    3) Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    Updated September 10th, 2009 at 03:57 PM by ande

    Swim Workouts
  18. Another dover day

    We (Terry Laughlin, Willie Miller, Steve Shtab, Lance Ogren, Mike from near chicago, but i can't remember his last name, and I) planned to meet up for a 10:30 AM swim. Lots of swimmers were already there including 2 soloists from the channel islands, a 6 person double relay from Iceland and a few others that were already in the water. Its a beautiful day, but damn windy with 2-3 foot waves in the harbor. The talk is about weather anyone will have a chance to go out before tuesday (zoiks! tuesday!). We go for a swim... a standard loop with an exra out and back parallel to the north seawall where the waves are the highest... its a washing machine but lots of fun. I know I wouldn't hesitate to go out in these conditions, though the perods on the boat between swims would be less than pleasant.

    At lunch, Terry and I decide to swim again at 5:30.

    We are all hoping for a break in the weather so some of those soloists can get a shot at their crossing.
  19. :(

    I woke-up when my alarm went off. I got up to brush my teeth and what not and my shoulder was very achy. I decided this was a sign and went back to bed.

    I got to work late for me because I couldn't get out of bed. I'm still here early by work standards but I typically get here earlier.

    I'm going to try and get in some dryland tonight before coaching but I have an appointment so it might be tough. I am exhausted right now. I'm also still a bit cranky. I'm having an Eeyore day.

    Tomorrow is exercise free. Saturday I'm not sure where I'll fit it in. Sunday I should be able to get something in.

    Updated September 10th, 2009 at 01:17 PM by FlyQueen (Because I cannot type due to exhaustion ;))


    by , September 10th, 2009 at 08:37 AM (Mixing it up this year)
    After being paged every half hour from 1:30am on till morning. A system crash that we tried 3 times to bring back up finally came up during the middle of this mornings workout so workout was a little broken up.

    10x100@1:40 Free
    20x50@1:00 Fly w/fins
    1/2 hour off to bring up systems
    10x50@1:00 Fly kick w/fins
    12x25@:45 Fly w/fins & paddles
    10x50@:55 Free w/paddles & bouy
    200 Free EZ

    Total 3500 yards

    This evening I did the 10x100@1:40 Free with the kids.

    Total 1000 yards

    Updated September 10th, 2009 at 08:35 PM by Donna