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  1. Mon Feb 22nd 2010

    by , February 22nd, 2010 at 11:38 AM (Ande's Swimming Blog)
    Mon Feb 22nd 2010

    Swam on Sunday noon practice
    took it easy
    Jon, James, Tyler, Max & Neil Randall, 35 a former aggie were there.

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    Swim Center
    scy, main pool
    Whitney coached
    5:30 - 7:00
    swam with Mike, Nate, & Todd
    beside Tyler Doug Beth, Kelly, & Phillip a new swimmer who swam for SMU
    wore B70 legs

    warm up:
    500 easy

    18 x 75
    01 - 06 fr on 0:50 (a challenging interval)
    06 - 12 k on 1:15
    13 - 18 fr on 0:50 (a challenging interval)

    50 easy

    9 x 150
    1 - 3 fr on 1:40 (a challenging interval)
    4 - 6 k on 2:30
    7 - 9 fr on 1:35 (a challenging interval) (left 3 sec behind todd) made it

    16 x 25
    odds easy on 30
    evens fast fly on 30

    50 easy

    2010 MEETS:

    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y

    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  2. Sunday Swim

    by , February 22nd, 2010 at 09:24 AM (Swimming, Life, and Other Stuff!)
    Nasti's Practice//SPRINT//

    **400 Freestyle Warm-up
    **200 Flutter kick with Board
    **Super 500 (Free on intervals/stroke on recovery)
    **4 X (8 x 50 free descending pace-1:10/1:05/1:00/55:00/50:00/45:00/40:00/35:00)
    **Easy mixed stroke 300 warm-down

    No working out for me today! I have classes all day, a staff meeting from 3:15-5:00. and a District Wellness Committee Meeting across town from 5:30-7:30. After that I agreed to do something for eldest daughter.
    There's always tomorrow I guess.
  3. Decent start to the week

    by , February 22nd, 2010 at 08:35 AM (Mixing it up this year)
    Fter seeing on Saturday how bad I am at kicking I decided today was a good day to kick. Felt awesome on the last 500 working the turns, the little things are starting to come together.

    100,200,300,400@:15R Free
    8x25@:45 Free kick every 3rd fast went 27 and 26
    5x50@1:00 Free w/paddle rt arm only
    8x25@:45 Free kick every other fast went 26,25,24,24
    5x50@1:00 Free w/paddle lt arm only
    8x25@:45 Free kick all fast held 26
    5x50@1:00 Free w/paddle on rt arm 4 kicks on paddle hand
    5x50@1:00 Free w/paddle on lt arm 4 kicks on paddle hand
    400 Free kick w/fins
    500 Free EASY swim but work the turns don't take first stroke till at the red line approx 7.5 meters good streamlines and dolphin kick

    Total 3500 yards
  4. Birthday workout was a big bust

    by , February 21st, 2010 at 10:33 PM (A comfort swimmer's guide to easy swimming)
    As yesterday was my 58th birthday, I had planned to do a big workout of 5800 yards to comemorate the big evnt. It was my intent to do 58 x 100, mixing it up with the different strokes, pulling and kicking and to do it in sets of 10. My workout buddy Carrie came to swim it with me and if you've read Chicken of the Sea's blog you'll see that she did it too.

    If you've read Chicken's blog you already know that a little pool accident interrupted my workout about midway through.

    The planned workout was:

    Swim 10 x 100 on 1:45, odds free, evens back

    Kick 10 x 100 on RI :10, 1-5 w/board, 6-10 no board

    Pull 10 x 100 free on 1:40
    I did 1-5 with both paddles & buoy then did 6-10 with the buoy only

    This is where disaster stuck. A group of special needs adults come to the pool every Saturday afternoon for an hour. One of them had an accident and the pool had to be vacated.

    The following is what I had planned to do but was unable to complete;

    10 x 100 back on 1:50
    10 x 100 on 2:00, odds IM, evens free
    8 x 100 choice on 1:40, last one easy

    Total 3000 yards

    Today I went to the gym and ran 3.5 miles
  5. Swim + Yoga, Sunday, Feb. 21

    by , February 21st, 2010 at 07:37 PM (The FAF AFAP Digest)
    Swim @ GMU

    Swam in a lane with Barb & Cheryl

    Warm up:

    5 x 250 of various stuff
    I did my usual 700 variety warm up and 200 fly drills

    8 x 75 kick @ 1:30

    Assigned to use a board and "tap" toe on the water every 2nd 25.

    Barb and I did them all backstroke kick. I wasn't paying much attention to the times. Think I was going 1:04s or so.

    50 EZ
    Didn't do it, too busy chatting w/lanemates

    Aerobic Stroke Set:

    3 x (3 x 150) @ 2:30

    50 fly/100 back
    50 back/100 breast
    50 breast/100 free

    I did the "Roddin" turn on my back to breast transitions.

    50 EZ

    Speed Set:

    20 x 25 w/fins @ :30

    2 fast UW kick + 2 fast swim w/15 UW + 1 EZ + extra 30 seconds rest

    I did them all back shooters. Seemed to be going high 10s-11s.

    100 EZ

    Total: 3500

    Barb showed me a new dolphin kick/fly drill she's been doing with the USA-S team she trains with. It's called The Fish. Not sure I can described it very accurately. You go fairly deep underwater on your side with your back arched, head back and arms in airplane position and dolphin kick that way initiating the kick with your head. I tried a few times and ended up in another lane. lol I'll keep at it though.

    Hot Yoga:

    After a few hours rest, I ventured to the hot yoga studio. It was very hot again, but I survived. Ran into an old masters swimmer/tri friend I hadn't seen in years. It seems that a lot of tris are at this studio.

    One thing that escapes me is that it's deemed a badge of honor to get through the class without drinking. I'm not sure why this is such a desirable thing. And certainly not for me with my hydration/cramping issues.



    Great to swim with my team again! I love swimming at GMU on Sundays b/c I get a good aerobic workout and can concentrate on the real speed and lactate work on solo swims. Quite unlikely I would have done 9 x 150 on my own ...

    Mulling over what sets to do tomorrow ... Any suggestions for good sprint sets?

    Mini Fort didn't complain about being sore today either. I could definitely feel the tricep work yesterday. Mini (who still needs a new name) took a bunch of photos of us yesterday after our gym/lunch/visit to the MAC counter, and I've attached a couple here. We used to have the same hair color. lol

    I think I was inadvertently glutened again at the restaurant last night, though I didn't think I was eating anything with gluten. I'm all itchy, rashy and bloated today. Blech. And, for some reason, the intense sweating in bikram make me itchy afterward as well.

    Updated February 22nd, 2010 at 10:07 AM by The Fortress

    Swim Workouts , Yoga
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  6. Gym w/Mini Fort, Sat., Feb. 20

    by , February 21st, 2010 at 12:19 AM (The FAF AFAP Digest)

    My daughter is showing interest in an actual dryland/weight routine, particularly in strengthening her legs. (She's done no leg work in a couple years, or even kicking, b/c of knee issues.) So I took her to the gym today and showed her the ropes. More of a conventional workout than I would typically do, but she wasn't interested in doing "abs." And, truthfully, after watching her russian twists, she can probably school me in "abs" (though maybe not "core). Interestingly, her coaches are talking about doing "ab ripper X."

    Here's what I did (her weights were all lower):

    bicep curls w/bar, 40 x 2 15
    P90X squat X press w/DBs, 40 x 2 x 15
    leg press, 410 x 2 x 10
    leg curls, 80 x 2 x 12
    leg extensions, 100 x 1 x 8, 80 x 1 x 12
    lying overhead tricep press, 50 x 2 15
    standing overhead tricep press on cable machine, 65 x 2 x 15
    Icarian incline lever pull, 90(?) x 2 x 15
    russian twist w/25 lb plate, 2 x 25
    box jumps, 2 x 10
    push ups w/one foot on top of other, 2 x 25
    back extensions w/25 lb plate, 2 x 15
    squat swings w/25 lb plate, 2 x 15
    reverse flys on double cable machine, ? x 2 x 15

    seated straight arm dips, 60 x 2 x 25
    seated scapular squeeze on cable machine, ? x 2 x 25 (couldn't figure out the weights on this machine on quick inspection)
    external and internal rotators, 10 x 2 x 15, each arm

    Mini rushed me home, didn't let me stretch and I got too busy to stretch later.


    Feeling much better today. Practically bursting with energy. Just got back from what I hope was a gluten free dinner with friends and hope to get to my am swim practice at GMU tomorrow and perhaps hot yoga in the afternoon.

    Has anyone seen Shutter Island? I read the the NYT and the Post panned it, and the WSj loved it. I was hoping it would live up its Hitchcockian previews.

    Updated February 21st, 2010 at 12:43 AM by The Fortress

    Strength Training and Dryland Workouts
  7. Steve from Irving Masters, nice to meet you...

    by , February 20th, 2010 at 07:46 PM (Random Nonsense)
    ... and thanks for kicking my up and down the pool.

    Back story: My wife and I had a theory that if anyone was swimming faster than us at Lifetime Fitness in Flower Mound, Patrick Brundage must be in town. So during my 300s, I notice the guy in the next lane is swimming sans noodle at a rate and distance comparable to me. Odd, he doesn't look like Patrick...

    Here is the workout

    Warm up
    - 500 free ez
    - 400 Kick IM order with board
    Main Set
    - 4x300 free focus on technique on 5:00 (about 30s rest)
    - 6x200 IM on 3:45 maintain 30s rest
    - 12x100 free on 1:30 short rest set
    Cool down
    - 500 ez

    Steve (the guy in the next lane I learned) asked me if I was doing a set as I finished the 300s. I told him I was about to start 6x200 IM set, but he just wanted to do some freestyle. I told him the next set was 12x100s free on short rest if he was going to be around that long, and he said that he was. After the first 200 IM, he asked to join the IM set (maybe he thought I was good until he saw my first one), and proceeded to beat me by at least 5 seconds on each one. Then on the 100s he beat me on every wall, giving him a half body length lead on every finish. We were about even speedwise between the flags.

    Take a look at that workout. As a solo workout, it would have been pretty easy, but with Steve in the next lane I was so tired I wasn't sure I could amoeba swim the cool down.

    Thanks Steve.
  8. Good workout with McKaylin and Marion

    by , February 20th, 2010 at 07:36 PM (Mixing it up this year)
    I started by myself then McKaylin joined me for our usual 2000 practice. After she left Marion Dunlap (76 and fast)joined me for some what was supposed to be easy work but not so with him. I ended up racing him at the end.

    5x100@1:45 Free by myself
    5x100@1:45 Free
    40x25 as drills 10 of each stroke
    5x100@1:45 Free
    3x200@3:00 Free w/paddles & bouy went 2:47, 2:45, 2:38
    200 free kick in 4:25 with Marion this was hard for me since kicking is what I am working to improve at
    200 Back
    200 back as more of a race with Marion he lead until the last 50 where I took him in a time of 3:10

    Total 3700 yards

    Updated February 20th, 2010 at 08:59 PM by Donna

  9. I couldn't count more than a 50 today

    Or at least I didn't have to.

    This morning I was imagining singing “Such a perfect day” to the pool as I was swimming (I love that Gretchen Bleiler commercial that has been showing during the Olympics). Some days are like that—I just feel like I love love love the water and never want my time in the pool to end.

    I was planning on doing a different workout, but enjoyed the initial 25s so much that I kept on doing them (I had planned on doing 12, not 40). Here’s the solo workout I did (scy):

    1000 warmup

    10 x (4 x 25 @ :30): Each set of 4 is 3 descending + 1 easy [I did the first 6 sets FR, 3 BK, and the final one FL with fins]

    200ish easy kick

    200ish pull with paddles [I worked on hand placement when entering the water]

    8 x 50 kick/swim @ :50, IM order twice through

    200 easy warmdown
  10. Saturday's Swimming

    by , February 20th, 2010 at 05:35 PM (Swimming, Life, and Other Stuff!)
    Carmel Aquatics Center/solo

    **400 Freestyle warm-up
    **2 X 200 Freestyle 3:30 interval
    **4 X 100 Freestyle 1:45 interval
    **8 X 50 Freestyle 1:00 interval
    **16 X 25 on :30 interval (8 fly, 8 backstroke)
    **300 Freestyle with paddles and buoy
    **3 X 100 Backstroke on 2:00 interval
    **4 X 75 Freestyle on 1:20 interval
    **6 X 50 on :50 interval
    **at this point the pool closed. I thought I had 30 more minutes but I was wrong! I need to work on getting my schedules straight.

    Chiro/Grasston Therapy Friday:
    My regular Chiropractor had the day off and her partner was taking her patients. This guy was amazing!
    My regular therapist has never been able to adjust my neck. I figured it was due to me being tense and nervous and basically telling her to stop. The partner had a smooth, light touch and adjusted my neck before I even had time to worry about it. I made my next appointment with him. I hope I don't offend the other chiropractor but this guy really knows how to work my neck and shoulders!
  11. Sat Feb 20th 2010

    by , February 20th, 2010 at 04:00 PM (Ande's Swimming Blog)
    Sat Feb 20th 2010

    doubled yesterday
    wore b70 full
    tyler coached
    SCY with blocks
    swim with James Fike, Michael Lovato and Besmir
    main set was
    18 x ??? on 3:00

    on the first 9 i did
    odds: 200 fr strong
    went 2:05, 2:01, 1:59, 1:57, 1:57
    evens: 100 easy
    on 1 & 3, I had traffic issues with a guy in my lane as I lapped him, he was swimming breast,
    didn't know lane etiquette, I was passing him, tapped his right leg and he moved over to the right side squeezing me up against the rope (twice) I split my heel when hit it on the thing that holds lane lines to the bulkhead.
    He also cut off Michael on a couple turns.
    Just doing stupid stuff.
    (slow people,
    when you're getting passed on hard sets,
    stay out of the way,
    get in the correct lane,
    go on a different interval,
    pay attention,
    if someone taps your right leg,
    they're passing on the right,
    if someone taps your left leg,
    you're getting passed on the left
    when you're turning, look and see where your passer is and stay out of their way
    stop the 25 before they catch you and let them by
    passers can look at the lanes next to them and consider switching if theres an open stretch )

    on the next 9 I did
    100 strong
    100 easy
    100 strong
    100 easy
    skipped 4
    200 fast went 1:51.9

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    scy, diving well
    Chris coached
    7:30 - 9:00
    swam with Erin & Jon
    beside Mike, Nate, Larry & Paul
    wore B70 legs

    warm up:
    500 easy

    4 x 250 done 200 fr 50 k strong

    5 x 300 descend
    went 3:00 on last one

    4 x 250 done 200 IM 50 k

    14 x 50
    odds: 2 breaths
    evens 4 strokes fast

    50 easy

    2010 MEETS:

    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y

    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated February 20th, 2010 at 04:15 PM by ande

    Swim Workouts
  12. 10 ow championships 2010!!

    by , February 20th, 2010 at 10:41 AM (Swimming, Life, and Other Stuff!)
    A few people have expressed interest in this summer's 10K National Championship. Here is the link with all the info: (I hope I get this right!)

    This should be a fun week-end for swimmers, family, and friends!
    Check out the 5K and 10K options.
    The Sunday morning brunch is lots of fun too! Bring your kids! They can enjoy a great morning swimming in the Forest Park Pool complete with Splashpad, Climbing Wall, Waterslide, and good food!
  13. Tiger's Face is Burning Bright

    by , February 20th, 2010 at 02:21 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    The Aphrodisiac Efficacy
    Tiger boners;
    Ruminations on
    the lure
    of allure

    from an evolutionary


    Some 10 percent of the population of China today are direct descendants of Genghis Khan and his brothers. You don't hear Genghis et al going on national TV and apologizing for taking advantage of what life provided him.

    As a below average beta minus schmuck myself, I am jealous of the Alpha males who can get all this distaff attention. Part of me wants to be able to dismiss their lothario charms as a disease of morality or deficit of character or something else that's bad bad bad.

    But I don't think medicalizing or demonizing Tiger's behavior--or the behavior of the 14+ super vixen wide-eyed types evidently experienced in fluffing, and who found him and his fame and his money so attractive.

    Neither side, in my opinion, ever acted outside an accordance with their true natures. A guy who is attracted to buxom-ly and calipygean-ly seductive tartettes and appears to be able to get them as easily as I can turn on Youporn at night is likely to take advantage of his seductive powers during the priapismic, conscienceless state and hope for the best that his family does not find out about it and the whole thing turns catastrophic.

    The concupiscent slatterns with their dreams of status and money and a superbly trained athletic body to manipulate around to their erotic bidding, all within a shared Ambien daze that imparts to the intimacy the feel of a wet dream--well, the skanksters knew he was married, knew he had children, and still off they went for what they wanted.

    Lies all around; wickedness or the rutting beasts, makes no never mind if you want this love. It is what gets done under such circumstances.

    He is driven by visions of a soft wet lubricious harbor surrounded by the rolling landscape of desire, the Tetons and the fertile rift valley.

    She wants to touch the muscles that make the moolah by driving the long ball and to feel the touch that sinks the putt so perfectly, even the rimmed cups that drop in with such delicious satisfaction and triumph. She wants the probe and whatever else it is that women seem to derive from the physical part of the act, when they aren't faking; but beyond this, she wants his lucre, lubricious in a different way, a sacrament for the extravagant life of the most famous athlete in the world (with the possible short-lived exception of the Flying Tomato on Thursday night--he'll be forgotten when next in Augusta the azaleas bloom).

    I am sure they could have found more monogamously inclined, if less celebrated, guys to adore them. The propagation of DNA is a moral-less form of game theory, where the winners are just better players than the losers.

    We all have some successful player in us because that's the definition of ancestor.

    On some level the acquisitive slattern must think she is good enough to take her objet d'amore away from the woman he's married to. How surprising that other slatterns feel they have the right to make their play as well. And so it goes--

    Avaricious in complementary ways, both genders try to extract for themselves what it is they want to gain, without giving away too much to get it.

    There is very little wiggle room for seeing such transactions as anything but what they are. *** for tat. We know what *** means.

    Tat, I am pretty sure, is the name for some currency in Asia where street merchants are frequently heard screaming in the night, "*** for tat, yes?? "No two **** for a tat, not a single tat more!" "You crazy man. I should charge you 7 tats for 1 ***."

    And so it goes on through the night till some accommodation is finally brokered, both sides pouting.

    We are designed for this.

    Here is an excerpt from an article of mine written a year or so ago on my package. It was supposed to be a lengthy, penetrating, probing, in-depth, hands-on kind of thing. I began to refer to it as my Package Package.

    The excerpt:

    Why, for example, do men produce an average of 4 million sperm cells per hour, 24 hours a day, from puberty till their deathbeds, whereas women ovulate only one egg a month from early teens to menopause? After all, it only takes one sperm to impregnate one egg. Why such overkill?

    Multimillion man march
    . The answer, biologists have discovered, is a phenomenon called sperm competition, and it exists in all species where males compete with each other to inseminate females. Simply put, if two males inseminate the same female at roughly the same time, the guy with more sperm has proportionately greater odds of becoming the father. His sons, in turn, inherit genes for higher sperm count, which gives them an advantage of their rivals. Over enough generations, it becomes a kind of nuclear arms race where the winners have the optimal sperm counts for the breeding system of that particular species.

    To see how this plays out in the natural world, consider how average
    human sperm production compares to that of our two closest primate relatives: the gorilla and the chimp.

    An adult silver back male gorilla weighs in at 600 lb. A male chimpanzee tips the scales at around 100. American men today average about 190 lb.

    You might imagine testicle size in our respective species would roughly parallel these difference in overall body weight.

    In actuality, it's not even close. Male gorillas have tiny testicles, much smaller than ours. Chimps, on the other hand, boast testes the size of grapefruits. At an average of 1 cubic inch per testicle, human testicles fall somewhere in the middle.

    Now compare this with the degree of male-to-male competition for mates. In gorillas, females couple exclusively with the troop's silver back leader. Barring his injury or infirmity, there's very little chance he'll find himself cuckolded by another male.

    With chimps, on the other hand, the females are highly promiscuous, coupling with almost every male in the troop (and thus winning for her offspring at least a small portion of parental care from each male.)

    Human mating behavior falls somewhere in the middle. For females and males alike, Christian
    Judeo monogamy may be what many of us profess to aspire to--but practicing this over the eons has evidently proved another story. Not that cuckoldry is just some theoretical threat today.

    As part of a large-scale study on the genetics of breast cancer, a researcher surveying family trees via DNA fingerprinting recently made an accidental discovery sure to put a chill into men everywhere. From 9 to 15 percent of the US population at large, it turns out, are the direct result of cuckoldry. This finding, alas, is no fluke.

    Other studies have found similar percentages hovering around the 10 percent mark.

    “This is an enormous number,” says evolutionary psychologist, Dr. David Buss, author of
    The Dangerous Passion: Why Jealousy is as Necessary as Love and Sex. “What it means is that when I give a lecture to 200 college students, 20 or more of them have fathers different from the guy they think is their father.”

    It may seem counter-romantic, but the average of 40-80 million sperm cells per cc of ejaculate we produce today is testimony to our forefather's struggle to overwhelm their rivals in the race to the egg. They have beget to us their ability to beget.

    Both hose and plunger. The length, thickness, and shape of the penis is further testimony to this ancient competition. As a 2004 study in Evolutionary Psychology suggests, the human penis evolved not just as a device for depositing our own sperm but also as a means for suctioning out the sperm of a recent rival.

    This phenomenon, known as semen displacement, is well documented in many species that have evolved penile barbs, hooks, combs, and other mechanisms for removing copulatory plugs and/or sperm left in a female's reproductive tract by other males.

    As MRI studies have shown, the human penis during intercourse swells up and expands the vaginal walls, with the head frequently bumping up against a woman's cervix at maximum thrusting. Unlike other primates, we also sport an over-sized glans, or penile head, along with a pronounced coronal ridge.

    In a 2003 study, researchers simulated sexual intercourse with a variety of artificial phallus models and found that the shape we guys actually have is uniquely suited to "scooping out" the semen of others.

    So why don't we inadvertently scoop out our own seed? For one thing, most of us stop thrusting soon after, if not immediately upon, climaxing. Another factor is the nature of semen itself, which coagulates into a viscous goop within seconds of ejaculation and remains this way before liquefying 15 minutes to a half hour later.

    It turns out that viscous semen is much more difficult to displace, and it may, in fact, bar the progress of another guy's sperm, much like the copulatory plugs seen in other animals.

    Women's privates, to be sure, have evolved their own clandestine adaptations, from the production of so-called hostile mucous to the ability to keep favored sperm alive for up to a week post-insemination.

    In light of all this, the private parts of both genders can seem less like agents of romance than the dueling technologies of Spy vs. Spy.

    Is there no hope, then, for True Love? Of course there is, says Buss, who suggests a guy's greatest adaptation of all may be his capacity to give love and receive love in return. “One of the best predictors of female infidelity is the male’s lack of emotional closeness,” he says. “Keep your woman emotionally satisfied and fulfill her desires.”

    If you don't try your best here, who can blame her when she begins the search for a guy who will?

    Tiger's confession today left me very moved; I am sniveling sucker for these kind's of public displays of remorse and beseeching of absolution, if not now, then sometime in the indefinite future, oh please, just don't rule it out entirely, I beg you, please don't say no, never, the night bell rung in error in the night can never be undone! Not that!

    How can we not identify with his sufferings! How not find ourselves stretching every elastic fiber of imagination in an effort to share his horror at sudden excommunication from the jolly throngs of aspirants!

    But there is a way of un-ringing the bell, there is a way to find redemption: an ancient religion with a modern twist, suggested by none other than Secular Jewish Humanist Scholar, Eye Doctor, and Swimmer Extraordinaire, Dr. Dan Nadler.

    Updated February 20th, 2010 at 11:06 AM by jim thornton

  14. Full Workout 2/19/10

    by , February 19th, 2010 at 09:23 PM (The Labours of SwimStud)
    Well the groin got a good workout today, and I made it through unscathed. I did use fins a bit and pulled a good 1000 to give the groin a break just in case.
    Weird few days, to feel a sharp pain and have it fade so soon...maybe I'm blessed with good tissue repair & recovery, or the Muscle Milk even helped with the strain...Matt what do you think?
    Anyhow workout went thusly:
    Warm Up
    200 Swim
    200 K
    200 Pull
    10 x 100 Swim with Snorkel on 1:45
    10 x 100 Pull paddles and fins 1:40
    10 x 100 K with fins. 1-6 with board. 7-10 on back
    2 x 100 2:00
    4 x 50 1:00

    There was a guy doing the old race ya 50 then rest 100 routine with me it seemed today...I just got on with my steady pull set.

    I lifted after the swim and did my usual 45 minutes plus stretch off. Groin felt good and I sense there is a little tightness there but I think I'll be at full speed next week.
  15. Friday, Feb. 19

    by , February 19th, 2010 at 08:21 PM (The FAF AFAP Digest)
    AM Drylands:

    15 minutes med ball slamming in racquetball court*
    goblet squat, 65 x 3 x 15
    bicep curl, 50 x 1 x 10, 40 x 1 x 10
    Icarian lever incline pull 85(?) x 3 x 15
    overhead squats, 45 bar x 2 x 10
    (these were harder than usual, guess I hadn't done them in awhile)
    hanging straight leg raise, 2 x 15
    (wrist is fine now)
    squat swing w/25 lb plate, 1 x 15
    (forgot to do 2nd set)
    standing overhead cable tricep press, 60 x 1 x 15, 65 x 1 x 15
    russian twist on incline bench, 25 x 2 x 25
    box jumps, 2 x 10
    push ups, 2 x 15

    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25
    ball on wall, 2 x 100

    * I have been keeping my nails longer since before the NE meet pursuant to Ande's tip. [ame=""]U.S. Masters Swimming Discussion Forums - View Single Post - Ande's Swimming Tips: Swimming Faster Faster[/ame]. But med ball slamming is murder on the nails. Broke another one today.

    PM Swim/SCY/Solo:

    Warm up:

    700 various

    Drill/Aerobic Sets:

    40 x 50, done as:

    10 x 50 Wolfy russian breast drill @ 1:00
    (this is exhausting if done right)

    10 x (25 easy speed fly + 25 EZ) @ 1:00

    10 x 50 easy speed double shooters w/MF @ 1:00
    (went 24-25)
    (if I concentrate on kicking both ways, I usually take one less kick per length. well, doh.)

    9 x 50 IM order @ 1:00 + 50 EZ

    I did the spin turn on the 3 back to breast 50s. I'm just going to call this "The Roddin." I think if I practiced it, it would be faster for me. I just couldn't spend quite as much time underwater in backstroke perhaps. The one issue is that I am most comfortable touching on my left hand and flipping to the left. Not so much to the right. The Roddin turn feels more natural for me than the flip turn I experimented with a couple years ago. I need to consult Ande's Tips. I recall he has a tip and various videos of this turn that I should review.

    The IM 50s felt very odd, just confirming that I occasionally need to do more IM type sets where I am switching strokes.

    I wish we could swim the IM any way we want. I think I'd go fly, breast, free, back.

    100 EZ

    Speed Sets:

    8 x (25 AFAP swim w/fins + 25 EZ) @ around 1:15-1:30, didn't really keep track of interval
    did 2 of each stroke

    100 EZ

    8 x (25 AFAP kick w/fins & Board + 25 EZ) @ 1:00

    It's easier for me to recover from kick sprints than swim sprints ...

    100 EZ

    5 x 1:00 VK
    odds = breast
    evens = dolphin

    5 minutes hot tub



    Another glorious day with no cramps. Woohoo! I think Ande should write a tip on Smart Water. It seems to work for me.

    I felt like I got back in the groove somewhat today. Tomorrow, I am planning to hit the gym with Mini Fort. (I really need a new nickname for Mini Fort, as she is my size; it's starting to sound dumb to my eats.) Sunday, I am going to the GMU AM practice (woohoo!) and may hit hot yoga with a friend at 4:00.
    Otherwise, a rare weekend of no meets, no games, no frantic running around.

    I am feeling mighty pleased that Speedo and I may actually get to do a couple relays at Nats together.

    OK, just ate a raw food spirulina bar and and am off to cook sauteed veggies and salmon for dinner shortly.

    Updated February 19th, 2010 at 09:43 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  16. Friday, 2/19/10

    by , February 19th, 2010 at 01:05 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    400 Reverse IM kick/swim by 25
    300 pull
    (did all free w/p&b)
    4 x 100 kick
    (1st & last 25 on back, middle 50 on sides)

    swim 10 x 50 free on :50, #4, 7, 10 fast

    (ave 40-42 on these with fast ones around 36)
    100 easy

    swim 10 x 50 no free on 1:00, #4, 7, 10 fast

    (went 44-46 on these with fast ones around 39)
    100 easy

    pull 6 x 75 on 1:15: breathe 3/5/7 by 25

    swim 4 x 25 FAST choice on :45
    (went fly - 16, free - 16, back - 18, free - 16)

    swim down 100

    Total: 2950 yards
  17. Thursday Class

    Thursday class, 2500 yds total.

    Kind of a 'generic' workout--we worked on streamlining and endurance, and mixed in some IM sets with all the freestyle. I started out feeling tight and grumpy (too many late nights watching the Olympics, LOL), but got looser and stronger as I went along. One thing I love about swimming is that I always feel better when I get out of the pool than I did when I got into it.

    My total yardage for 2010 is 29.75 miles, and it's only halfway through February. What an awesome feeling!

    Also in happy-making news, I can get a $150 rebate on my club membership through my health insurance. Woo and hoo! That's almost three months' worth of fees!
    Swim Workouts
  18. FAST Fri Feb 19th 2010

    by , February 19th, 2010 at 11:16 AM (Ande's Swimming Blog)
    FAST Fri Feb 19th 2010

    What do you think of my wife's photos at

    The Austin Grand Prix starts in 2 weeks,
    I'm going to rest a few days to a week days for it.

    Subscribe to this Blog


    scy, main pool,
    Chris coached
    5:30 - 6:30
    swam with
    Tyler, Todd, Marcio Doug, Nate, Max & Beth
    wore B70 legs

    warm up:
    800 choice

    12 x ??? on 3:00 FAST
    pick your distance
    I did 100's & 50's
    fr & K

    50 easy

    25 SDK

    25 SDK running start

    2010 MEETS:

    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y

    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  19. Friday Morning

    by , February 19th, 2010 at 09:34 AM (Swimming, Life, and Other Stuff!)
    I got up at 4:45 for an early morning swim at the Monon Center. I had a tight schedule since I had to be at school by 7:00 a.m. for a meeting.
    Here's what I did in my 65 minutes:
    **600 warm-up freestyle swim
    **8 X 75 IM Roll on 1:30
    ** 4 X (300 pull buoy and paddles--then 4 X 50 descending on 1:00)
    3,200 scy

    There were some kick/drill sets to follow but i ran out of time!
    I'm glad it's Friday! As soon as i get these classes over with I'm going to have some fun!
    We are having Hockey tonight in Staff Olympics!! Chard will probably follow!
  20. Long Long morning

    by , February 19th, 2010 at 09:11 AM (Mixing it up this year)
    After having to work some last night I thought I would try to sleep swim this morning but it was not to be. I actually stayed awake.

    1000 Free as 200swim/pull/swim/kick/swim
    1000 kick w/fins streamline on back alternate by 200 Back/Fly brisk pace
    I was going to do 1000 Free pull w/paddles & bouy but my heart started racing at the turn from 400 to 500 so I went 400 in 6:07 and did a recovery 100 to get my heart rate down then followed up with another 400 in 5:58 and another recover 100
    200 Back Easy
    200 Free kick w/fins easy
    100 free w/fins easy

    Total 3500 meters