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  1. Still nursing the shoulder a bit

    by , October 28th, 2009 at 07:24 AM (Mixing it up this year)
    The shoulder is not as bad as it had been but it still lets me know it is there. I decided to take it easy today.

    100,200,300,400@:15R Free
    500 Free kick w/fins every 3rd 25 sprint
    500 Back kick & drills w/fins fashion model, arms perpendicular, partial recovery, streamline, fashion model
    8x50 from dive 2 of each stroke breakout FAST shut down at 15 meter mark finish EZ Free
    3x200@3:30 Free w/paddles & bouy nice and long

    Total 3000 yards
  2. Tuesday

    by , October 27th, 2009 at 11:22 PM (Swimming, Life, and Other Stuff!)
    Nasti's tonight.
    I was tired. I think last week's overzelous sp? running was paying me back. I have started doing core and UB conditioning with 4 of my classes everyday. It doesn't seem like that much till you multiply it times 4.
    Here's the workout:
    *200 Free WU swim
    *200 Dolphin Kick on Back
    *100 IM warm-up
    *300 Freestyle swim on 5:00
    *200 freestyle swim on 3:30
    *100 freestyle Kick on ?
    *4 X 125 on 2:00
    *3 X 100 on 1:45
    *100 freestyle kick
    *10 X 50 on 1:00 (kick down/stroke back)
    *200 Backstroke cool-down swim
    2,700 SCY

    Indy Fall Classic Meet Saturday and Sunday @ the IU Natatorium.
  3. Parachute wonderland

    by , October 27th, 2009 at 10:31 PM (Elise's Fitness Fun)
    Good gracious! Swimming with a parachute is a beast! Hide the cameras! Doing a flip-turn with one of those things is something that should be shown on the comedy channel!

    Will give workout, but have to say things are very interesting when you get behind a distance swimmer. At first, giving her plenty of room to start, I would come right up on her. I think she felt bad and would do an open turn so that her parachute would not strangle me. After 125 yards, she would easily pull away. I keep asking myself if this is a matter of age or simply lack of endurance. Both?

    Warm-up: 500 free, 4 x 50 on :45

    250 free with parachute
    1 minute rest
    5 x 50 free kick on 1:00
    1 minute rest
    250 free with parachute
    1 minute rest
    5 x 50 free kick on 1:00
    1 minute rest
    250 regular free
    1 minute rest
    5 x 50 free kick on 1:15

    4 x 75 on 1:15 - free/sprint fly/free on odds/ all free on evens (Assigned 8 and should have done fly on middle length on all 8, but was sort of warming down - had to get out to take son to piano).

    100 easy

    2600 yards

    Updated October 29th, 2009 at 10:34 PM by elise526

  4. S.L.?

    by , October 27th, 2009 at 08:37 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    The beautiful blonde dermatologist replied, when I began to tell her the history of my lesion and the possible (but ever more remote) chance that it came from the Wilderness, "Oh, I read about you in the paper."

    Then she took her swab and rubbed the lesion so pitilessly I thought for sure I would swoon.

    She took a hypodermic needle and injected me with some sort of anesthetic, which apparently works first as a pain magnifier.

    I can't remember for certain, but I thought I heard her say, "Little prick, just for a moment."

    When I came to, she had removed from her bag of Jeremy Irons-inspired surgical devices an implement she described as a cookie punch.

    A minute later, a bit of Jimby dough had been removed and placed into some sort of biohazard bag with a mailing label. Here it joined with the swab samples.

    She closed the wound with a single stitch.

    The beautiful blonde dermatologist sans merci told me I could put my pants back on.

    In a week, I shall know my fate, but it is looking increasingly like S.L.

    She did not use this acronym exactly, but it was written in her beautifully green and merciless eyes: sexual leprosy, picked up from God knows where.

    God most likely had very little to do with it.

    You can search the dermatology pictures high and low and not find another picture that exactly resembles this one.

    In one week, I shall return to learn my diagnosis.

    I suspect this will be obvious in much less than a week.

    Little or not, I am waiting for it to drop off, confirming what we all suspect.

    The last picture I will likely post of my lesion, unless, that is, there is a hue and cry of begging for more.

    Unlikely, I know. A graph of my recent vlog visits resembles the stock market last year.

    If indeed it does fall off, perhaps there will be a slight bump as I apply to swim in the gender category we all know is where I belong.

    Tis the end of Jimby the kind of man; and the birth of something a tad more monstrous and in need of warning the children about, as in "don't stare at that poor thing, kids--it can't help it, what it's become--it is merely paying the price for hope over reason."

    The next time you think you see good in your fellow apes, remember this and think again!

  5. Drylands + Streamlining, Tues., Oct. 27

    by , October 27th, 2009 at 05:39 PM (The FAF AFAP Digest)


    leg extensions, 100 x 5 x 5
    leg press, 350 x 1 x 10, 370 x 1 x 10
    (can't remember if I did a 3rd set of these or not ...)
    bench press, 100 x 1 x 10, 110 x 1 x 10
    rack chins, 4 x 15
    lying bicep curl on cable machine, 80 x 3 x 10
    overhead squats w/bar, 2 x 10
    (almost lost my balance trying to squat deeper on the second set)
    HS hi row, 180 x 3 x 8


    bicycles, 2 x 50
    long arm crunches, 2 x 50
    decline reverse crunches, 2 x 25


    lunge + lunge + broad jump, 1 x 10
    box jumps (over box), 5 x 10
    football plyos (5 small jumps in running position, then leap and twirl 180 degrees), 3 x 5


    external and internal rotators, 10 x 3 x 15, each arm
    prone scapular scrunches, 2 x 25

    It took me awhile to warm up in the gym today, but then I got in a groove. I was mesmerized for awhile by a tall guy doing seemingly effortless box jumps over a stack of boxes that looked about 3 feet high. Didn't feel quite up to doing a 5 x 5 workout right after a meet, so did a mish mash of reps.


    Drove 15 minutes to another pool b/c the gym pool was closed. Fortunately, my son with the bum ankle was home to watch my youngest, as this made me late. Did a recovery/hypoxic/streamlining workout. I used fins b/c I was feeling super lazy and they are fabulous for practicing streamlining.

    Warm up:

    400 swim
    200 kick
    300 fly drills

    Hypoxic Kicking:

    8 x 100 backstroke kick w/fins @ 2:00
    9 SDKs off each wall, which took me to about the 15 meter mark each length (a little past on the first 25)
    cruised these, went 1:03-1:06

    50 EZ

    4 x 150 backstroke kick @ 2:30
    9 SDKs off each wall

    50 EZ

    10 x 50 @ 1:15
    25 UW shooter on belly + 25 feet first scull

    50 EZ

    5 x 50 UW shooter on belly @ 1:15
    1 breath at turn

    50 EZ

    sat in hottub

    Total: 3250


    Still a little tired from the meet, but not as crushed as I sometimes am. Probably b/c it was a 1 day meet. Definitely wasn't ready for any AFAP work though. In fact, this was almost an LSD workout! I got a PM from a forumite doing some research on the value of LSD workouts, so I hope to hear his views soon.

    HITS Training?

    Does anyone know anything about HITS training? Is this just for bodybuilders?


    Another Possible SCM Meet:

    The Sprint Classic meet director said there is some plan in the works to have a SCM meet in Dec. at Wilson High School. That's the very nice pool where they held the Fall Ball. Don't know if it will come to fruition, but it could be the same weekend as NE Champs. I wish there was some more advance notice ... I also wish, as Neill was pointing out elsewhere, that PV had more than one SCM meet per year ...

    PX90 Plyos:

    Out of curiosity, I bid on the PX90 plyo video on ebay. Here is a review of that particular vid:


    Tony Horton
    This is the workout that made me love P90X. I should explain up front that I did not buy the whole system---the push-up heavy strength work did not interest me, so I split an order with a fellow VFer and got cardio, core synergistics and all the cardio ones. Kenpo X was too choreographed, Core Synergistics was not my thing, and I was about to give up whehn I gave Plyo X a try.

    What a great workout! I wore a heart rate monitor and was at maximum the entire time. It is such a great structure for a routine: you do each exercise for just 30 seconds except every fourth one, which is a minute. generally I can't stand high impact, but at 30 seconds at a time, even I could manage this.

    The exercises are grouped into rounds, and each round gets repeated once. The breakdown is as follows:

    1) Jump squat, run stance squat, airborne heisman (lateral leaping), swing kick

    2) Squat reach jump, run stance squat with direction switch, double airborne heisman, circle run

    3) Jump knee tuck. jumping lunge, leapfrog squat, twist combo

    4) Rock star hop, gap jump, squat jack, military march

    5) Run squat with 180 jump, lateral leapfrog, monster truck tire, hot foot

    6) Bonus round: pitch & catch, jump shot, football move (60 seconds each)

    Some of my favourite moves were the run stance squat (squat low and pump your arms like you are running hard), the swing kick (swing your leg over a chair, I have seen this move in some of Wendilee's workouts), the moves where you jump to switch directions, the gap jump (imagine you are jumping over a large gap) and the sports moves in the bonus round.

    Updated October 28th, 2009 at 07:54 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  6. customizing workouts

    To prepare for swimming so much stroke at my upcoming meets, I've been trying to do more stroke in workouts. Today I moved down several lanes and converted the entire main set to stroke and IM--it was originally all free. So, I did

    4 x 100 @ 1:45 (100 FL, 100 BK, 100 BR, 100 IM)
    easy 50
    2 x 200 IM @ 3:30
    easy 50
    1 x 400 IM @ 7:00
    easy 50
    1 x 200 IM @ 3:15
    easy 50
    2 x 100 IM @ 1:45

    Since I didn't have anyone swimming super close in front or in back of me for most of the set, I focused on looking down towards the bottom of the pool on my FL and BR breathing (rather than looking ahead to see the swimmer in front of me) and on flipping quickly on BK and FR turns and pushing straight off the wall in a good streamline. I should also work on dolphining off the wall a bit more.

    Another focus for preparing to swim so many events at these meets is doing more hard kicking in workouts. I'm hoping that if I get accustomed to using my legs more, my legs will feel a little less dead after my 3rd or 4th event of the day. So I stayed in the same lane at today's workout and did kick during the stroke set, and that worked out well.
  7. Sarasota Y Sharks Masters 5:30 Workout -10/28/09 -SCY

    by , October 27th, 2009 at 03:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 200 3:20
    2 X 100 1:40
    4 X 50 :50
    2 X 100 kick 2:10
    8 X 25 kick*fast,no board* :40
    4 X 50 :45
    2 X 100 1:30
    1 X 200 -

    1 X 25 :30
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Choice. Swim the set four times.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    1 X 100 easy 2:00
    4 X 25 fast :45
    Swim it 4 times. Choice.

    1 X 100 easy

    2 X 50 Blocks, @race pace

    WARM DOWN: 4 X 50 easy 1:00


    Updated October 27th, 2009 at 07:21 PM by RickMile

    Swim Workouts
  8. one month, 17 events

    Last week I sent out the following note to some teammates:

    Hey fellow meet swimmers,

    There are 3 SCM meets happening soon in the New York City area—11/8 at Eisenhower Park, 11/21 at Baruch , and 12/5-6 at the Flushing Meadows Pool (Colonies Zones), all accessible by public transportation. I was looking over the entry forms this weekend and decided that I wanted to try something a little crazy—swimming every pool event over the course of these three meets. I also thought it would be fun to get some teammates to join me. Interested? Read on.

    The math works like this. There are 18 short-course pool events: 50s, 100s, and 200s of fly, back, breast, and free, the 100, 200, and 400 IMs, and the 400, 800, and 1500 frees. You can enter 5 events at the 11/8 meet, 3 events at the Baruch meet, and 5 events each day at Zones—that makes a total of 18 individual swims. However, the 800 and 1500 frees are offered only at Zones, and the rules allow you to swim only one of them. You can, though, swim the 1500 and request that your 800 split be officially recorded, and that’s what I plan to do.

    So, are you in? If you’re at all tempted, go for it—we will suffer and have fun together (and isn’t that the essence of masters swimming?)

    Please come join me in doing something a little crazy and challenging this fall! And forward this to any other swimmers you know who might be tempted.

    I've gotten back some responses--two teammates are joining me in this challenge as a relay (9 events each), a few are still considering, and several are doing the asterisked version (no 200 fly). I think I've committed myself to the 17-event plan at this point, and I intend to write about my progress towards that goal here. If anyone is doing anything similar for your SCM season, let me know how things are going for you.

    Thanks for reading!
  9. Pullin'

    by , October 27th, 2009 at 12:16 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 10/27/09
    SCY, solo

    200 swim free
    200 kick back
    200 drill choice
    (did fist drill, alternating free and back by 50)
    pull 2 x 75 free w/10 sec. rest, breathe 3/5/3 by 25
    swim 4 x 50 on :55 choice descend to about 85%
    (did back went 45->38)

    pull 3 x 300 free on 4:30, make interval
    (ave 4:07)
    kick 4 x 75 w/zoomers w/15 sec. rest, descend 1-4
    (went 1:15->58)
    swim 4 x 25 no free on 30, evens fast
    (went fly-back-back-fly)
    pull 3 x 150 back on 2:40 (make interval)
    (ave 2:25)
    swim 4 x 25 free on 30, odds fast

    200 swim down
    Total: 3000 yards
  10. Tue OCT 27th, 2009

    by , October 27th, 2009 at 12:00 PM (Ande's Swimming Blog)
    Tue OCT 27th, 2009

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

    37 Days till Long Beach

    Lifted Weights at World Gym in San Marcos
    lat press 8 x 45 8 x 50 8 x 55
    lat pull 8 x 195 6 x 205
    bench press 5 x 195 2 x 205

    FOUR OR MORE SDKs off EVERY wall


    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center diving well
    Swam with tyler amy & jon
    beside todd & larry

    WORE brief

    warm up
    4 rounds of 125 fr 25 fast
    4 rounds of 125 k 25 fr


    8 x 25 on 35 odds 70% evens fast

    assigned 1000
    did 10 x 50 6 SDKs off each wall

    assigned 8 x 50 on 1:10 odds 70% evens fast
    did 4 x 50

    got out to make an 8:00 meeting
  11. Sprint Classic Memoirs

    by , October 27th, 2009 at 08:52 AM (Meet Director's Path to Tranquility)
    OK. A little diversion from the meet director blog posts. Since everyone else is bragging . . . Overall I had a few good races, and one train wreck. These are my Sprint Classic bullets.
    • This was my first 5-event meet (plus two 25's)
    • This was the first time in my life (3 years high school, 11 years masters) I got DQed. Thank you, I will always remember the Sprint Classic.
    • Continued to knock down my 50-hack time by almost a second (PR) over last year's Sprint Classic.
    • Better 100-breast and 100-IM than last year's SC
    • Bested last year's 25-breast
    • Beat my arch-enemy in one event and tied in one
    I have not been training for this meet, and certainly not the 200-IM. I have never entered this in masters in my life (except for one stupid LCM moment). My meet entry had a blank where there were no seed times listed, and I heard the 200-IM calling me.

    All through the morning I dreaded the race, and since Chio scratched her 200-IM, I thought this a sign from above for me to do the same. But no wimps here.

    After the first leg, I was toast. The brain was whole wheat by the time of the breast turn, and one arm started a freestyle pull as if in a 100-IM. DQ souvenir. Could not catch my breath, and ended up with no pullouts on the breast turns, open turn on the free, and too close to the wall on all the others. I could hear my name being shouted - somebody was actually witnessing this. No hiding in end lane 8. I vow to enter this again before I age up in May, at Tropical Splash or a Maryland meet, and do it right.

    I dedicated 2009 as the year of the hackstroke. (Reminder that only dead fish swim on their backs.) The dedication during workouts paid off, overall dropping about 2 seconds on the 50 hack this year, and 8 seconds on the 100. (There was a lot of room for improvement.) Not all came with breaststroke (double arm) cheating on my back. It's still 10-seconds slower than my 100-breast.

    Starts and turns in other events felt good, including my best hackstroke start ever. 25-fly felt smokin. Water temperature was normal (not the icebox that Geroge Mason usually is) which I think helped me stay warm and loose between races.
  12. Legs, Legs, Legs

    by , October 27th, 2009 at 07:44 AM (Mixing it up this year)
    I know I need to have my legs for the sprints so that is what I focused on today.

    600 Free as 25kick/25pull/25swim
    8x25@:45 Free Kick every 3rd sprint held :24's
    10x50@1:00 Back held :48's
    8x25@:45 Free kick every other sprint held :25's
    5x100@1:30 Free w/paddles & bouy loose held 1:23's
    8x25@:45 Free kick Sprint held :26's
    5x100@1:25 Free w/paddles & bouy held 1:20's
    4x50 from dive one of each stroke breakout fast then easy free
    100 Free EZ

    Total 3000 yards
  13. Monday Oct 26

    by , October 27th, 2009 at 12:19 AM (Swim like an Orca, but faster !)
    AQUM - 5:30-6:45
    Union Mine High school outdoor SCY.
    Coach Janine and the Aged Groupers.

    (Yesterday I did 2500 SCM at the Swimstitute. Broken 100 IM's and sprints)

    Warm -700 (200FR, 200K, 200P, 75FR, 25 BR)
    2x200FR Neg Split on 3:00 (1:17, 1:16-1:18,1:17)
    2x200BR neg split on 3:30
    2x200BK neg split on 3:30
    4x100Fly neg split on 2:00 (Did 50swim/50drill, arms falling off,
    8x25 on 3:00 w/fins (6FR, 2Fly. 5-:11's 1-:10, 2-:12's) work on no breath, the last 4 I got it.
    100 cooldown
    2600 scy
    Starting tomorrow on my solo days, I will be working on either sprint sets or conditioning e.g. 4000+ sets. Ive been "just surviving" in my long workouts, so my slow twitch muscles are happy and fast twitch are sorely neglected. Since I'm always entering 50's and 100's, I have to pick up the pace. My gym routine for the past month has been all fast twitch, rapid fire sets and lots of jumping around!

    I'm blogging sporadically now, so the local's will not think I died or sometime. I have returned to the old fashioned way of writing in my log, so I can instantly reference and annotate it.
    I still use the FLOG, as it is perhaps one of the best tools any athlete can use to get a global view of their progress and pitfalls.
    In other news:
    Interesting to note on the front page of the USMS web-site is a story about Bill Miller, swimming whilst unemployed.
    Last Monday I received a 60 day surplus notification...for the past 10 months we have been actively training Indian's in India to basically take our jobs, it was something we were reviewed for.
    AT&T has nearly outsourced its entire IT to India and the trend continues.
    Walt Whitman wrote "Behold I do not give lectures or a little charity, When I give I give myself." I look back on the time I have invested in the company and feel a part of me is being "outsourced." There is a slight chance I can find another position in the company, however the boom of the IT profession is over, if it can be done on a computer, there's someone in India who can do it for $3000 a year.

    Updated October 29th, 2009 at 05:48 AM by EricOrca

  14. Run + Swim

    by , October 26th, 2009 at 09:25 PM (Elise's Fitness Fun)
    Went for a 5 mile run late in the morning. Felt better than last week - went at an 8:28 per mile pace. The run has a mix of various terrain - hills, trails, roads, etc. Makes for a good workout.

    Hit the pool later this afternoon for a swim. Am gearing up to be a sprinter again, so did lots of fin work for a 2,000 yard workout. Last set was as follows:

    4 x 75 dolphin kick on back with fins on 1:00

    Not a problem making the set, but definitely not as fast as I usually go. Wonder if the 5 mile run I did today had anything to do with going slower.
  15. I should just HTFU and...

    by , October 26th, 2009 at 06:27 PM (A comfort swimmer's guide to easy swimming)
    quit complaining about the warm pool. It appears that it's not going to change.

    SCY, solo

    300 swim alternating free and back
    200 kick reverse IM order
    300 pull free w/p&b, breathe 3/5 by 25

    6 x 50 on :55, desc 1-3 free, 4-6 back

    3x (4 x 150)
    set 1 freestyle on 2:15
    (average 2:06)
    1 min. rest
    set 2 back on 2:30
    (averaged 2:13)
    1 min. rest
    set 3 freestyle on 2:45: descend to FAST on the last one

    swim down 100

    Total: 3000 yards
  16. 50 fly/back vids, Monday, Oct. 26

    by , October 26th, 2009 at 03:15 PM (The FAF AFAP Digest)

    Went for a 5 mile zen run today. Perfect fall weather!

    Videos from Sprint Classic:

    Here are the meet results:

    I was lucky enough to have Speedo and SwimStud tape my 50 fly and Swimmy tape the final heat of the women's 50 back. And I must say, they revealed all my technical difficulties! lol

    On the 50 back, my underwater on the second 25 was better than my first 25 -- somewhat unusual for me. On the first 25, I broke out with my head at an angle instead of leaning back. I recall this moment. I had done 13-14 dolphin kicks and was thinking that I better get the hell to the surface fast. But I thought my turn looked decent.

    On the 50 fly, I took a HUGE look at my nearby competitor. 100 lashes, though I do note some acceleration after that look. My breakouts looked a little rocky as well. And my start ... well, that was my worst one of the meet and I made a lot of noise. lol And yes, I was wearing a B70 and my chief competitor (former secret nemesis was AWOL) was not, but I was old enough to be her mom.

    Here's the final 50 back heat of Team Hottub Ladies, most of whom are illustrious top ten backstrokers and good swim buddies:

    Lane 3, Barbara Clifford-Dicks
    Lane 4, Fort
    Lane 5, SwimmieAvsFan
    Lane 6, Julie-Mulie Oplinger Roddin
    Lane 7, Swimshark

    [ame=""]YouTube- MVI 1033[/ame]

    Barb and SwimmieAvsFan have been really working on their SDKs and I think it really shows!

    And here's the 50 fly taped by Speedo:

    [ame=""]YouTube- swimming sprint classic 006.avi[/ame]

    If you look closely, you can see Stud in his itsby bitsy teeny weeny Speedo brief on the other side of the pool taping.

    The 50 fly from the other side of the pool taped by Stud:

    [ame=""]YouTube- Leslie 50 Fly zones...[/ame]

    Sore neck:

    My neck is pretty sore today. I noticed a twinge in the right side after the evilstroke start. So it was either caused by: (1) so many starts, (2) checking out the competition, or (3) swiveling my head to check out the cute guys in the hottub (Eney's suggestion, lol). I would have liked to go for a slow swim this afternoon and sit in the hottub, but it's a no go with too much to do. Tomorrow hopefully.

    Updated November 5th, 2009 at 11:04 AM by The Fortress

    Running , Masters Swim Meets / Events
  17. Sarasota Y Sharks Masters 5:30 Workout -10/27/09 -SCY

    by , October 26th, 2009 at 11:48 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    4 X 50 :50 :45
    Swim it twice. Round 1 intervals left, round 2 right.
    Descend the 50's 1-4 on both rounds.

    12 X 100
    4 on 1:30
    4 on 1:25
    4 on 1:20

    4 X 100 kick 2:15
    8 X 25 kick *fast, no board* :40

    10 X 50 1:10
    odd: easy
    even: fast

    1 X 50
    Blocks, at race pace

    WARM DOWN: 4 X 50 easy 1:00


    Updated October 27th, 2009 at 07:22 PM by RickMile

    Swim Workouts
  18. Mon OCT 26rd, 2009

    by , October 26th, 2009 at 10:50 AM (Ande's Swimming Blog)
    Mon OCT 26rd, 2009

    right middle finger feels better

    [ame=""]U.S. Masters Swimming issued a Statement on Swimsuits on 10/11/09 [/ame]

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

    38 Days till Long Beach

    Lifted weights on Saturday at World Gym in Tyler

    FOUR OR MORE SDKs off every wall even in warm up, even on easy stuff


    SCY no blocks
    5:30 - 7:00
    whitney coached
    UT Swim Center diving well
    Swam with tyler & nate
    beside todd, ned & marcio

    WORE brief

    warm up
    2 rounds of 100 fr 50 k 100 im 50 fr


    assigned 4 x 50 on a fast interval
    did 2 x 50

    assigned 400
    did 4 x 50

    assigned 4 x 100 on a tough interval
    did 3 x 50 & a 100

    assigned 400
    did 4 x 50

    assigned 4 x 200 on a tough interval
    did 4 x (2 x 50)

    assigned 400
    did 4 x 50

    16 x 25 on 40
    1 fast
    2 1 breath
    3 25 SDK
    4 25 SDK
    Swim Workouts
  19. This weekend's meet

    I survived the 400 ... barely. I do NOT like tech suits for longer events. I do not notice my breathing being constricted in 50s and 100s but have swum a 500 and now a 400 in a tech suit had felt like I was having a panic attack because I couldn't breathe. My streamlines sucked, I nearly died and it was slow. All this proves is that I don't need to do this event again. I'm sure I'll do it next year just to remind myself why I don't swim distance.

    100 breast was a blast. It was slow but my stroke felt good. I just had fun with it. I had a terrible last wall. I pretty much forgot to do a pull out. Oh well. I was well under 2:00, too. This might have potential to be an event I toy with. We shall see.

    100 free was okay. Slow for sure, but I am told that with the lack of speed work we have been doing that it's okay. The stroke felt pretty solid.

    I scratched the 50 back. I was warm and dry at that point and the thought of jumping back into the cold pool to swim a race I suck at was not appealing. Food however was and won out.

    I got a terrible headache last night and got into bed before 5 because of it. Sudafed did not seem to help and I called it a night very early. I was planning on swimming this morning but putting on a cap and smashing goggles onto my eyes when they feel like they are going to pop out of my head did not seem smart.

    There's always tomorrow ... and hopefully a run tonight if my head does not explode.
  20. Recovery day

    by , October 26th, 2009 at 07:45 AM (Mixing it up this year)
    Today I just tried to stay loose and begin working on my backstoke since this coming weekend my main focus will be Free and Back.

    The difference for me this weekend has to be the kicking I have been doing since on the 200 I actually kicked.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd moderate pace
    5x100@:05R alt by 100 fly/back kick w/fins
    10x50@1:00 Back w/paddles descended these unintentionally started at about :50 and worked down to :45
    5x100@1:30 Free w/paddles & Bouy nice and loose
    300 Free EZ concentrate on the pull and how my arms grab and pull the water
    2x50@1:00 Free trying a relaxed straight thru pull as opposed to my usual S pull held :45 with no effort
    100 Easy

    Total 3500 yards