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  1. Bobinator, Wet and Dry: an Introduction

    by , September 10th, 2009 at 05:39 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. http://www.nationalgeographic.com/ad...oto_index.html

    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
    Extras.....an 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="http://www.youtube.com/watch?v=bLArWk8uO1g"]YouTube - Bobintor: Wet and Dry[/ame]
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  2. Day 27

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

    1x75@2:30
    1x50@1:30
    1x25@1:30
    Repeatx4 All Fast
    (1=Swim, 2=Paddles, 3=Fins, 4=Fins & Paddles)

    200 Easy

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

    by , September 10th, 2009 at 02:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    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

    4600Y
    Categories
    Swim Workouts
  4. Thursday Sep 10th, 2009, 400 fr 4:08

    by , September 10th, 2009 at 11:25 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
    http://www.spma.net/meetforms/2009/lbgscm.htm

    Several of us plan to go
    84 Days to go

    TODAYS SWIM PRACTICE

    SCY
    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


    Warm-up
    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
    roll
    mike V timed
    went 13.3


    NEXT MEET

    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


    Considering:

    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 04:57 PM by ande

    Categories
    Swim Workouts
  5. Another dover day

    9/10/09
    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.
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  6. :(

    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 02:17 PM by FlyQueen (Because I cannot type due to exhaustion ;))

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  7. I HATE ON-CALL!

    by , September 10th, 2009 at 09:37 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 09:35 PM by Donna

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  8. Dover days

    9/8/09
    Willie and I arrived in London at 7AM local time. Our flight was delayed at JFK, but favorable tail winds kept our landing on time. I’ve got a huge bag (55 pounds) with multiple sweat pants and shirts, a giant towel, clothes for 2 weeks, stainless steel water bottles, a thermos, a variety of sports feed including hammer gels, power gels, perpetuem, cliff shots, endurolites, tissue rejuvenator, some power bar products that I’ve never seen before that were generously donated to our cause by Bec and Laurel, 50 glow sticks (25 green, 25 orange), 3 speedos, 5 swim caps, 5 pair goggles, a pair of running shoes, (just in case i blow out my flip-flops), a small digital camera, my mac book, and an international phone with a verizon plan (more about this later).
    Willie has a small carry-on bag that I’m guessing weighs 10 lbs. max.
    The land connections from Heathrow to Dover were pretty straight forward. We took the underground Picadilly Line to South Kennsington station; transfered to the Circle Line for 2 stops to Victoria Station. From Victoria: Brittish Rail to Dover. From the Dover station, a 5 minute cab ride brought us to the Penny-Farthing guest house. I always assumed that the reason that iconic bicycle was called the penny-farthing had to do with the original cost, but learned from our hosts that it is the relationship of the size of the wheels (large-penny; small-farthing)..... a fact that, as a bike-head, I should have known.
    My “international” phone isn’t working and my Mac Book won’t link to the wireless at our b&b, so for internet, we go to the Best Western Churchill.... a 5 minute walk “right opposite” the harbor. I was able to contact fellow NY swimmer (attempting a solo on the same tide as our relay) Lance Ogren and we made arrangements to meet up at 5:30 for a swim.
    5:30. Lance comes a-strolling by and we walk to the concrete bulkhead where Frieda sits on the weekends, (more about Frieda later). We perform a moderately successful deck change, and begin our painful (this “beach” is made up of golf ball sized pebbles) walk to the water. Slightly to our left, a woman (red suit, yellow cap) marches barefoot to water and starts swimming to the left seawall. A man wearing one of those Big Shoulders - Obama t-shirts walks up to the beach and we delay our start to converse a bit. Mike (can’t remember his last name); west of Chicago; just arrived in Dover 5 minutes ago; doesn’t have his speedo with him; attempting a solo. We decide to swim for about an hour and calculate; that should be about what one loop (seawall to seawall and back) takes us.
    We swim to the north seawall first, and have the white cliffs and Dover Castle above us. These features are, of course, visible from the beach but still, from this vantage point, conjures up a stronger emotional response as I look up and imagine a similar view on our way back from France, and wonder which of us might have the honor of the final leg of our relay.
    Day swims: 45 minutes, 64 degree water, 70’s air temp, sunny skies
    9/9/09
    Terry and Steve arrived around 11:00 and after a brief settling in period, we head for the harbor. Lance is waiting for us and as we suit up for our swim, Steve from Chicago just finished his swim and we chat for a bit. His pilot said friday is out and saturday is a slight maybe for a solo; I wonder out loud if the same applies for our relay and we discuss making our team available for an earlier date..... no decision is made.
    The five of us get in the water and head for the north seawall. We regroup at the seawall and head south; the chop is 1 - 2 feet and as the wind is from the north, the amplitude increases as we approach the south seawall. Willie and I swim to the north seawall again while the others head back to the beach.
    We (Willie, Terry, Steve and I) went for another swim at 5:30. A steady wind provided excellent conditions for wind surfers and sunfish and a few of each were out while we did our swim..... just a loop; +/- 45 minutes.
    Day swims: 120 minutes, 64 degree water, 50 - 60 air temp, overcast skies
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  9. Dover days

    9/8/09
    Willie and I arrived in London at 7AM local time. Our flight was delayed at JFK, but favorable tail winds kept our landing on time. I’ve got a huge bag (55 pounds) with multiple sweat pants and shirts, a giant towel, clothes for 2 weeks, stainless steel water bottles, a thermos, a variety of sports feed including hammer gels, power gels, perpetuem, cliff shots, endurolites, tissue rejuvenator, some power bar products that I’ve never seen before that were generously donated to our cause by Bec and Laurel, 50 glow sticks (25 green, 25 orange), 3 speedos, 5 swim caps, 5 pair goggles, a pair of running shoes, (just in case i blow out my flip-flops), a small digital camera, my mac book, and an international phone with a verizon plan (more about this later).
    Willie has a small carry-on bag that I’m guessing weighs 10 lbs. max.
    The land connections from Heathrow to Dover were pretty straight forward. We took the underground Picadilly Line to South Kennsington station; transfered to the Circle Line for 2 stops to Victoria Station. From Victoria: Brittish Rail to Dover. From the Dover station, a 5 minute cab ride brought us to the Penny-Farthing guest house. I always assumed that the reason that iconic bicycle was called the penny-farthing had to do with the original cost, but learned from our hosts that it is the relationship of the size of the wheels (large-penny; small-farthing)..... a fact that, as a bike-head, I should have known.
    My “international” phone isn’t working and my Mac Book won’t link to the wireless at our b&b, so for internet, we go to the Best Western Churchill.... a 5 minute walk “right opposite” the harbor. I was able to contact fellow NY swimmer (attempting a solo on the same tide as our relay) Lance Ogren and we made arrangements to meet up at 5:30 for a swim.
    5:30. Lance comes a-strolling by and we walk to the concrete bulkhead where Frieda sits on the weekends, (more about Frieda later). We perform a moderately successful deck change, and begin our painful (this “beach” is made up of golf ball sized pebbles) walk to the water. Slightly to our left, a woman (red suit, yellow cap) marches barefoot to water and starts swimming to the left seawall. A man wearing one of those Big Shoulders - Obama t-shirts walks up to the beach and we delay our start to converse a bit. Mike (can’t remember his last name); west of Chicago; just arrived in Dover 5 minutes ago; doesn’t have his speedo with him; attempting a solo. We decide to swim for about an hour and calculate; that should be about what one loop (seawall to seawall and back) takes us.
    We swim to the north seawall first, and have the white cliffs and Dover Castle above us. These features are, of course, visible from the beach but still, from this vantage point, conjures up a stronger emotional response as I look up and imagine a similar view on our way back from France, and wonder which of us might have the honor of the final leg of our relay.
    Day swims: 45 minutes, 64 degree water, 70’s air temp, sunny skies
    9/9/09
    Terry and Steve arrived around 11:00 and after a brief settling in period, we head for the harbor. Lance is waiting for us and as we suit up for our swim, Steve from Chicago just finished his swim and we chat for a bit. His pilot said friday is out and saturday is a slight maybe for a solo; I wonder out loud if the same applies for our relay and we discuss making our team available for an earlier date..... no decision is made.
    The five of us get in the water and head for the north seawall. We regroup at the seawall and head south; the chop is 1 - 2 feet and as the wind is from the north, the amplitude increases as we approach the south seawall. Willie and I swim to the north seawall again while the others head back to the beach.
    We (Willie, Terry, Steve and I) went for another swim at 5:30. A steady wind provided excellent conditions for wind surfers and sunfish and a few of each were out while we did our swim..... just a loop; +/- 45 minutes.
    Day swims: 120 minutes, 64 degree water, 50 - 60 air temp, overcast skies
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  10. Weds Gym Swim

    by , September 10th, 2009 at 12:26 AM (Swim like an Orca, but faster !)
    Gym 1-1:45
    15 min elliptical
    2x12 abs, back and sides with 10lb (its a device that holds you out at 45 degress)

    AQUM - Coach Janine 5:30-6:30
    Warm- 650 (3x100, 200IM drill, 50 k, 100)
    6x50 Fly K on back on 1:00
    6x50 Fly Drill on 1:00
    6x50 Fly swim on 1:00
    6x50 BK K on 1:00
    6x50 BK Drill on 1:30
    6x50 BK swim on 1:30 (1:00)
    cool 200
    2650 scy
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  11. I'm thrashed!

    by , September 10th, 2009 at 12:18 AM (A comfort swimmer's guide to easy swimming)
    9/9/09

    Yesterday and today combined to kick my butt! Taken alone, neither seemed that hard, but I really felt it near the end of today's swim. Now I'm tired and sore. I hope tomorrow is a recovery kind of a workout.

    I'm still swimming in the outdoor pool. in the evening sometimes it's only me and the lifeguard. I'll be sad when they close the outdoor pool for the season on Sept 30.

    SCM, solo


    400 swim free
    400 pull free breathe 3/5 by 25
    400 alt. 50 kick on back (8-10sdk), 50 drill choice


    swim 10 x 75 free on 1:20: hold a decent (but not all out) pace


    swim 10x50 build free on 1:00: overkick the 2nd 25


    100 easy


    swim 8 x 25 choice on 40: #3, 5, 8 all out


    200 swim down
    --
    Total: 2950 meters
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  12. Wednesday, Sept. 9

    by , September 9th, 2009 at 07:33 PM (The FAF AFAP Digest)
    Zen Run:

    Was super busy today. Only had time for a 45 minute zen run during a beautiful late afternoon while my littlest was at jazz dance. Will do stretching and RC tonight.

    Had my GI consult today. Endoscopy is scheduled for next Tuesday. I will be given the "Michael Jackson" sedative. lol If it's an ulcer, it was almost certainly caused by NSAIDs or pylori bacteria. I did use a lot of NSAIDs for a few years while battling tendonitis/shoulder problems. If it's the pylori, I'll have to go on antibiotics and be "really sick" for 10 days, according to the doc. Oh joy. That could interfere with my Fall Ball plans. But I'll enter the meet anyway. On the upside, all my blood work and tests show I'm in great health -- perfect blood pressure, great cholesterol (with high HDL -- http://www.mayoclinic.com/health/cho...levels/CL00001), low resting pulse, etc.

    Kick Ass Kick Set:

    Tomorrow, I'm swimming with Speedo at noon. Among other things, we're going to do a nasty Tall Paul I haven't done in awhile:

    In a 25yd pool, 100's as follows:

    - Push off on the opposite side of the starting blocks, kick 7-11 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.
    - Stop, then grab the backstroke start bar and go into a back start, 7-9 SDK's then cruise backstroke with a strong 6 beat kick (overkick)...race finish touch on the opposite wall
    - immediately start 3rd 25 doing forward "V" scull (on your back, feet out of the water looking toward the opposite side sculling)
    - At the final wall when your feet touch pull into the wall then explode with as many SDK's back as you can go before taking a breath then easy free to wall.


    Savageman Swim Details:


    Here are the swim details for the Savagemen Half Iron:

    Water Temperature and Wetsuits
    The water temperature at Deep Creek Lake on September 20 is expected to be around 69 degrees. Wetsuits are allowed and encouraged.


    Swim Course
    The swim course uses an in-water swim start from the park's large swim beach and is a long narrow rectangular course that stays near the Deep Creek State Park shoreline. The swim courses are diagramed in the swim map and video flyover of the swim courses are available on the swim course pages of the SavageMan website.

    A combination of large, colored inflatable buoys and smaller, white buoys will mark the swim course. Buoys are to be kept on your right at all times and the large, inflatable buoys will be different colors for the way out and the way back to ease navigation. Both Half-Iron and International courses share the same course to the swim turnaround at a large green inflatable turtle at the State Park Road bridge and then back to the beach area. The International course will turn directly in to the swim exit around a specially marked buoy when the swim returns to the north beach, while Half-Iron course continues straight to a final turn around a very large, floating "signature" buoy before returning to the swim exit at the north beach. Interspersed between the large, inflatable buoys will be smaller white buoys every 60 meters with strobe lights attached to aid sighting and provide a straight line to follow.

    If for any reason you are having difficulty, roll on to your back and wave a hand in the air. If you are experiencing a medical emergency, take your swim cap off and also wave that in the air. A boat will come immediately to assist you.


    Swim Waves - Tentative Schedule
    There will be four waves for the SavageMan Half-Iron and three for the SavageMan International, each with approximately 100-120 participants.


    SavageMan Half-Iron Waves
    Wave 1 (Half): 8:30 AM (red): Elites, Athenas, Relays, All Females
    Wave 2 (Half): 8:37 AM (ivory): M30-39
    Wave 3 (Half): 8:44 AM (orange): M40+
    Wave 4 (Half): 8:51 AM (dark green): M15-29, Clydedales, Aquavelo
    SavageMan International Waves
    Wave 5 (Intl): 9:30 AM (day glow green): M15-39, Clydedales, Relays
    Wave 6 (Intl): 9:37 AM (silver): F40+, M40+, Athenas
    Wave 7 (Intl): 9:44 AM (pink): F15-39


    I have no idea if this wave order is normal. Do women usually go before the men and with the elite pros?

    Updated September 9th, 2009 at 10:33 PM by The Fortress

    Categories
    Running
  13. Death Valley Group Run

    by , September 9th, 2009 at 03:51 PM (Elise's Fitness Fun)
    We have a group that meets at the Y at 11 on Wednesday and runs at least 4 miles. We decided to call our group "The Death Valley Group" because by 11 here, it is pretty hot. Our route also happens to go where there is very little shade.

    We got in our run today just before a thunderstorm hit, so as you can imagine, the humidity was a little up there. Between miles 2 and 3, we did the leap frog thing again. HR got up to 186 on the leap frog. The tough thing about this run is that after we finish doing the leap frog at mile 3, it is all uphill for the rest of the run. I need to stop talking on the first two miles and save myself for the last mile as I am consistently dying and lagging behind.

    Yesterday, hit the weightroom and did the following:

    1 mile easy run on treadmill

    Bench press: 2 sets of 75 x 15
    Lat pull-down: 2 sets of 110 x 15
    Triceps press: 2 sets of 40 x 15
    Alt. hammer curls: 2 sets of 10 x 15

    Bicycle crunches: 1 set of 100
    Good morning darlings: 1 set of 30
    Leg raises: 1 set of 20
    Push-ups with Bosu ball: 2 sets of 10
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  14. Day 26

    3x100 FR@2:00

    2x100 IM Kick R:30

    2x4x50 FR@:45,:50,:55 and 1:00

    2x50 BR@2:00

    200 Easy

    1200 SCY Indoors Solo

    2 days in a row and I didn't feel like I was gonna pass out...
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  15. Sarasota Y Sharks Masters 5:30 Workout -9/10/09 -SCY

    by , September 9th, 2009 at 03:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 100 1:45
    1 X 200 3:30
    1 X 300 4:30
    1 X 400 -

    3 X 100 Kick 2:15
    1 X 100 Swim 2:00
    6 X 50 Kick 1:15
    1 X 100 Swim 2:00
    4 X 25 kick *fast,no board* :40
    1 X 100 Swim -

    1 X 100 2:00
    2 X 50 1:00
    4 X 25 :30
    Swim it three times.
    Round 1: fly
    Round 2: back
    Round 3 breast
    Short break between rounds.

    1 X 50 easy 1:00
    1 X 50 fast 1:15
    1 X 50 easy 1:00
    4 X 25 fast :30
    Swim it 4 times. Choice.

    1 X 800 Pull
    Keep it long and strong

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  16. Blah! Still feeling like pooh!

    I'm still a bit thrashed and it's taking sometime to get warmed-up.

    I did get out of bed. I will celebrate this every day I do this even if I do it all the time for the next 20 years. I hate mornings. I'm still convinced that my body is in shock that an alarm is going off and gets up in order to make the noise stop.

    Nonetheless ... it was a 1000 w/u but I got in late. I was running a bit late and was dreading jumping in and there's that darn chatty coach of mine ...

    I did a 500 (or so)
    then 4 x 200 (team did pull I was told kick) so kicked with long fins on 3:15

    Joined them in progress of doing 12 x 75 on 1:10 (middle 25 sight - blah)

    10 x 50 build - last one was ez

    I'd like to run tonight but I am meeting a friend for dinner so I don't think I'll have time.

    I set-up pilates for Thursday nights before coaching starting 2 weeks from now. It's a 3 person class on the reformer. I'm pretty excited.

    In other news my phone is completely freaking out. I check email from time to time during the day and have it set to just load the past 3 days. Today it has tried several times to download all 8000+ messages I have sitting in my Yahoo account. I'm sure many of those could be deleted but I'm an email packrat.

    Perhaps my shakra or auora or chi or whatever would be better cleansed by a mass email cleaning ... maybe after dinner tonight.

    I have also not been getting enough sleep. GOD LOVE Starbucks ...
    I have lovely dark circles under my eyes. It is very attractive.

    Despite my getting my arse in gear and working out fairly regularly for a couple of weeks now I am still feeling tank like. Fort, why do I still feel this way?!

    Okay enough rambling!
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  17. Wednesday Sep 9th, 2009, Snakes in the POOL

    by , September 9th, 2009 at 11:13 AM (Ande's Swimming Blog)
    Wednesday Sep 9th, 2009

    Weighed 215

    left thigh hurts a little

    TODAYS SWIM PRACTICE

    SCY
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    Swam with Tyler, Nate, Paul, Brandon, Amy, Ned & Mike
    we had the whole pool


    Warm-up
    4 rounds of 150 fr, 100 k, 50 bk


    Main Set
    SNAKES
    swim 1 length in each lane,
    there were 22 SCY lanes
    each snake was 550
    pass on left

    1) 25 fr 25 fl

    2) 550 swim

    3) 25 fr 25 bk

    4) 550 kick

    5) 25 fr 25 br

    6) 5 x 100 IM & 50 bk

    put on B70 legs

    took 3 minutes extra rest

    7) 500 fr
    fast for time,
    went 5:22

    50 easy

    25 SDK fast
    whitney timed
    roll off side no blocks
    went 10.6


    NEXT MEET

    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


    Considering:

    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 9th, 2009 at 04:46 PM by ande

    Categories
    Swim Workouts
  18. Sprinting? Not too bad...

    by , September 9th, 2009 at 08:30 AM (Mixing it up this year)
    Today I tried to sprint alittle at the end of practice and did not do too badly. It is hard to get your time at the feet off a turn but it's close enough.

    5x100@1:45 Free
    10x50@:55 Free w/paddles & bouy build
    5x100@1:45 #1-4 Free #5 IM went 1:37 on IM
    10x50@1:00 Free 1/2pull/1/2kick
    5x100@1:45 #1 IM, #2-4 Free, #5 IM held 1:37 on IM's 1:25's on Free
    500 Free kick w/fins every 3rd 25 fast
    4x25@1:00 Free SPRINT w/turn was 17 after the feet
    200 Free EZ
    4x25@1:00 Free SPRINT w/turn was 17 after the feet
    200 Free EZ

    Total 3600 yards
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  19. Tuesday, Gym, Swim

    by , September 9th, 2009 at 01:29 AM (Swim like an Orca, but faster !)
    Lords Gym 12-1pm

    15 min. Elliptical
    2x5 80lb Assisted Pull-up & Dips
    3x10 Backstroke Sim Pull Down 12/15 lb
    3x10 Fly Sim 20/25lb
    3x10 Incline Bench BB 70 lb
    3x8 Curls 30 lb
    3x8 Triceps (Pull down)
    3x10 Leg Ext 90/100/110
    3x10 Leg Curls 80/100/120
    3x10 Calfs 280/290
    3x10 Ab Machine 50 lbs
    2x10 Lat Pull Downs 90/110

    AQUM - Aquasol - Coach Janine

    Warm - 450 (2x100, 2x50, 50 K 100IM Drills, 50FR)
    Main
    500FR :45 rest (6:10)
    400IM :30 rest
    300FR (1:00 rest - nature walk(run))
    200IM :20 rest
    100FR :15 rest
    50IM
    10x50 K on :50 w/fins (avg :38)
    200 cool

    2700 scy
    Most of my workout's have been going into the FLOG lately. Ive been doing 2 of RickMiles workouts a week and its been great for distance (200+) conditioning.
    If I can get my 500FR time below 6:00 I may consider entering the 500 event. I would have never considered it before, I do 50's at the meets because it's easy and its all I been able to do and work at, except for the 100 FR...not because I think I'm a sprinter. I'm built more for distance anyways, I just needed conditioning. However the 100 FR is still a staple and a nemesis...I haven't tried a test run to break the 1:00 barrier, but I think I'm ready.
    My wife is becoming more active with swimming as she likes to swim with me after church at the Swimstitute, a SCM pool in Rancho Cordova. She has taken about 4 private lessons so far from my coach, shes doing great and will soon join the USMS as a fitness swimmer.
    Ive done workouts with other Masters teams and noticed they always do 3800-5000 yards or meters, where our little gang does a paultry 2200-2700 scy, I think we are more laid back and the majority can't do (or doesn't want to) the larger quantity sets. However our coach does throw in stroke coaching and takes the time to talk in between sets, so I think we come away with a little more quality in place of quantity.
    Ive been working out on my own, SOLO/BYO 2-3 times a week, and its where I get most of my large yardage in, which in turn is conditioning.

    Updated September 9th, 2009 at 04:14 AM by EricOrca (too busy the first time through)

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  20. Backstroke today

    by , September 9th, 2009 at 12:11 AM (A comfort swimmer's guide to easy swimming)
    9/8/09

    After taking Sunday and Monday off, I felt pretty good today in spite of all the drinking and late nights over the holiday weekend.

    SCM, solo

    300 swim free
    200 IM drill
    200 swim no free
    (did backstroke)
    100 IM drill
    200 kick choice
    (kicked reverse IM)
    200 pull free breathe every 3
    (buoy only)

    swim 3 x 200 back on 3:45, descend 1-3 to about 80%
    (went 3:25-3:15-3:15)

    swim 4 x 50 free on :50 at moderate speed
    (these were 43±)

    swim 2 x 200 back on 3:45, #1 -just make the interval, #2 is faster
    (went 3:30-3:20)

    swim 4 x 50 free on :50 at moderate speed
    (these were 43±)

    swim 200 back fast on 3:45
    (went 3:10)


    swim down 4 x 50 on 1:00

    --
    3000m
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