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  1. Friday 1/16 - Meet day has arrived

    by , January 16th, 2009 at 07:59 AM (Mixing it up this year)
    Got up this morning back felt wonderful, then I walked down the stairs and OUCH! I think this workout loosened me up enough. I am going to use my tens unit for a while this morning, hopefully by this evening I will be some what normal.

    1000 as 200 of swim/pull/swim/kick/swim
    5x100 @ 2:30 Fly 25 rt arm, 25 lft arm, 25 drill, 25 swim
    6x50 @ 1:15 alternate back/breast
    200 EZ

    Total of 2000 yards.
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  2. Out of the comfort zone

    by , January 15th, 2009 at 04:36 PM (A comfort swimmer's guide to easy swimming)
    SCY solo

    Warm-up:
    1 x 300 free
    4 x 50's @ 1:00 as 25 free build/25 back build
    100 easy kick w/board
    8 x 25's, 1-4 free on :30, 5-8 back on :40
    fast/no breather to 15yds then cruise
    100 easy
    (900)

    Main Set
    6 x 200's @ 5:00 as follows:
    100 fast, rest 1:00...
    100 easy recovery focusing on technique
    odds back, evens free
    (on back went 1:14,1:16, 1:18; on free went 1:12, 1:10, 1:12)
    (1200/2100)

    Cool down
    4 x 100 on 2:00, alternating back and free

    Total: 2500 yards.


    Did an hour of yoga this evening.

    Updated January 15th, 2009 at 11:37 PM by poolraat

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  3. A little bit of this...

    by , January 15th, 2009 at 04:02 PM (The Labours of SwimStud)
    ...a little bit of that...

    Did a mid-morning slow and drilly session but tossed in some sprints from the block for fun!
    4 x 50 Swim
    4 x 50 Snorkel and Paddles
    2 x 50 off blocks 3:00
    4 x 25 off blocks :30
    3 x 100 K :0 RI a bit more of a recovery set today. FL, FR, FR
    4 x 50 Pull Snorkel and Fins
    4 x 50 Swim Snorkel and Paddles
    2 x 50 Snorkel--Still head; nice rotation.
    2 x 50 Swim --no gear!

    It was fun.
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  4. Just Cruisin', Thursday, Jan. 15

    by , January 15th, 2009 at 03:42 PM (The FAF AFAP Digest)
    Had an easy day today, so as not to be immediately fatigued for my meet.

    Warm up:

    700 variety swim, kick, drill

    Short Aerobic Set:

    5 x 100 backstoke @ 1:45
    extra 30 seconds rest or so
    5 x 100 backstroke @ 1:35

    Fast 50:

    Practiced some backstroke starts. Did a couple with the arms going straight back. This definitely makes me go deeper. I know this is usually a good thing, but I'm not so sure it is for me.

    1 x 50 backstroke AFAP from a push with fins (26)

    150 C/D

    Total: 1900

    ______________________________________

    The meet director graciously agreed to change my seed time in the 100 back, so that I could swim both events on Sunday with a reasonable amount of rest. (Where's the sandbag icon?) When I signed up for this event, I had planned on taking the 100 back out fast for a change and seeing what I had left. My last couple SCY 100 backs, I've been out in a mid to high 31. It has been suggested that this can be improved upon. So I'm hoping I don't chicken out on this plan. Haven't swum the event since September.

    Updated January 15th, 2009 at 03:51 PM by The Fortress

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  5. Relocated commentary

    by , January 15th, 2009 at 12:24 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Forgive what is almost certainly going to be perceived as--and rightly so--today's somewhat lazy vlogging effort.

    Yesterday's savage indictment of American healthcare prompted a goodly number of responses, including inquiries about familial cross-dressing tendencies, the notorious Pittsburgh "O", Carnegie Mellon University's old pool, and a new round of diagnosis regarding my finger buboe by none other than Dr. Tom Jaegermeister Jaegar, Mayo Clinic swimming vunderkind extraordinaire.

    I replied to all of these comments with a comment of my own, which ran on at some length. Only this morning, when the Nyquil and Sonata wore off, and the buboe continued to stare at me from its perch on my finger, did it occur to me that my comment was actually longer than most of my vlogs.

    A friend mentioned she was enjoying the comic hilarity of my corporal misery. I told her I didn't understand what she meant. There was an uncomfortable silence.

    Anyhow, I have taken the liberty of cutting yesterday's comment out of the comment section and pasting it in here as today's vlog.

    To encourage readership, let me just say at the outset that my teammates' consensus diagnosis--syphilitic spirochetes (see picture)--is almost certainly not correct. Neither is Hanson's Diseease.

    This picture is NOT me. At least not yet. The usurped commentary vlog to follow.





    Thanks one and all for your kind words and counsel.

    In terms of the cross dressing, that is more my brother John's world than mine. Granted, we both went through a period in our youth when we referred to each other as Susie and Sally. By age four, however, I thought we had both emerged from this. We called each other "Other Man" for a number of years, then this switched to "Brother," then "Bruddy"--an amalgam of "Brother & Buddy"--and it has been Bruddy ever since. Sometime in the last year or two, Bruddy John developed this character Libby Ellen Spooner. Perhaps Susie has been dormant within him for years.

    Maybe Sally is trying to escape from me in the form of a pustulant buboe?

    In any event, the O is still going strong--a rat-infested rat hole of ancient hotdog detritus and french fry oil from the Vietnam era, where the presence of pustulant buboes appears to be a job requirement for the cooking staff. My son loves the O. I am ambivalent.

    I didn't know that CMU had an old pool. The new one, designed by local septuagenarian masters swimmer nonpareil, Jimmy Goldman, a swimmimg pool architect, is one of the nicest 25 yard pools I have ever swum in.

    Tom, thanks for ruling out the herpetic "whiteout" (or whatever the proper term is) along with dyshidrosis, AKA pompholyx and vesicular hand and foot dermatitis. The possibility that I have instead something that sounds like hoof and mouth disease is sort of intriguing to my hypochondriacal sensibilities. Didn't Paul Newman in the movie Hud try to sell a bunch of cattle infected with this to restaurateurs before the health inspectors could order the herd culled?

    I went to practice tonight and swam very slowly. The buboe on my finger, though not so much the one on my abdomen, seemed to really disgust the young females on my team, especially the ones I attempted to cajole with exhortations such as, "Please kiss my finger and make it feel better."

    I overheard one of the spunkier lasses say that she had just had to swallow a little vomit that had reached the back of her throat.

    One very nice guy on our team is an eye doctor, and he looked at the lesions and said that they looked a little like MRSA but almost certainly weren't because they would have gotten much worse instead of a little better over the past 24 hours. He also said that viral infections tend not to produce lesions with pus.

    Every one of the team with the exception of the eye doctor and myself were for me taking a sterlized needle and popping this thing open. The eye doctor said that if it was on his finger, he would probably end up doing that himself, but he would try not to. I figured if an hour of swimming in a heavily chlorinated pool, followed by immersion in the Jacuzzi's hot roiling waters, did nothing to erode the carapace covering the buboe's creamy center, then my body was containing the vileness for a reason.

    We all agreed that liquid skin was not a good thing to try--what with this serving as a further impenetrable blockage for the bacterial escape.

    Anyhow, I have decided to adopt for the time being a policy of watchful waiting. If it evolves in the direction of leprosy, I will redouble my efforts to see an actual doctor of fingers as opposed to eyeballs. If it gets better, I will move on to other vlogging topics, because if there is one thing I have learned, it is that infirmity is neverending.

    And if it stays the same, which I suspect it will, like our economy, a festering staglationary nightmare of a finger buboe, then I will try to put the best face on my new reality as I can--and apply for a job at Pittsburgh's legendary O, or Original Hotdog Shop.
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  6. Made 3 x 200 fr on 2:10

    by , January 15th, 2009 at 10:52 AM (Ande's Swimming Blog)
    Thursday Jan 15th, 2009

    Ande's Swimming Blog short cut is
    http://TinyURL.com/AndeSwim

    NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    2 days away training through
    Entered
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    49 days away
    Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:42
    swam with Tyler & Brad
    beside Brandon, Amy Doug, Ned, Mary & Larry

    I came in today with the idea I was going to take things pretty easy and rest up a little for Fast Friday and my Meet this this week end, but it didn't quite workout that way

    warm up
    assigned 900
    did 250


    3 x 200 fr on 2:30
    right into
    3 x 100 on 1:15
    right into
    3 x 50 on 38

    100 k easy

    3 x 200 fr on 2:20
    right into
    3 x 100 on 1:10
    right into
    3 x 50 on 35

    100 k easy

    Got out put on my FS PRO JAMMERS

    3 x 200 fr
    on 2:10

    MADE IT
    supposed to go right into
    3 x 100 on 1:05
    but I skipped the first 50
    supposed to go right into the 3 x 50's
    we should have left on the :45, but we left on the top to do
    3 x 50 on 32

    100 k easy

    4 x 25 fl on 30
    4 x 50 k on 50
    100 DPS

    4 x 25 fl on 30
    4 x 50 k on 50 went :27 on #4
    100 DPS
    took 30 strokes
    only took 3 SDKs off each wall

    ~ ~ ~ ~ ~

    Had thoughts to expand on a SFF Tip and coined a new swimming term

    Updated January 16th, 2009 at 06:04 AM by ande

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    Swim Workouts
  7. Thursday 1/15 - Pre meet workout

    by , January 15th, 2009 at 07:43 AM (Mixing it up this year)
    Will be swimming 400 IM tomorrow in a USA meet so today was an easy day. Back is still hurting but not as bad as monday. Plan to sit in the hot tub tonight after I finish coaching.

    1000 as 200swim/200pull/200swim/200kick/200swim
    8x25 @ :45 free kick
    5x200 @ 3:30 Free with paddles and bouy went 3:00, 2:57, 2:57, 2:52, 2:45 was supposed to be EZ but felt pretty good at the end so...
    800 kick alternate 100 fly/100 free with fins
    4x50 from a dive consentrate on start and breakout to 20 yards then cruise the rest
    500 EZ

    Total 3700 yards
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  8. Long day!

    by , January 14th, 2009 at 09:21 PM (The Labours of SwimStud)
    Began at 5 am with 3000 yards of IM work:
    Warm Up
    600 FR/Non FR by 100.
    I did K, BK, BK
    Main
    2 300 IMO K/D/S on :500
    3 x 200 on 3:30
    4 x 100 IM 2:00
    5 x 50 1:00
    Odds:FR / Evens:Choice Did FR,BR,FR, BR,FR
    6 X 25 :30 Odds: FR/Evens Non-FR Did FR, BR x 3
    Cool

    2 x 100 Pull: Snorkel, Paddles & Fins
    4 x 50 swim Snorkel only.

    Late Morning Cruise:
    4 x 50 FR
    12 x 25 K :45 4, 8 AFAP did 11 & 12 as a fast 50.
    3 x 100 K with fins :20
    RI Did FR, FR, FL
    4 x 50 Pull Snorkel, Paddles & Fins
    4 x 50 Snorkel & Paddles
    4 x 50 Pull
    Snorkel.
    4 x 50 No Gear


    After Work:
    40 mins elliptical HR >120
    Leg Press
    Pull Downs
    Pullovers
    Bench Press
    Yoga Ball abs and hyper extensions.

    Coached team and taught swim lessons.

  9. Wednesday, 1/14/09

    by , January 14th, 2009 at 07:25 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warm-up
    1 x 300 Choice, did half free, half back
    (300)

    Drills
    4 x 50 Free swim with fists, RI :10
    4 x 50 on RI =:10
    25 scull / 25 free, DPS
    4 x 50 on RI =:10
    25 rhythm(2) and single arm drill (2) / 25 free, build
    4 x 50 on RI =:10
    Freestyle swim
    Descend Stroke Count 1->4

    (800/1100)

    Main
    4 x 200 on 3:15 , pull w/ paddles and buoy


    8 x 50 on 1:15 odds IMO, evens free, swam at moderately fast pace
    (1200/2300)

    Cool down
    1 x 100 easy kick
    1 x 100 IM easy
    (200/2500)
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  10. Wednesday, Jan. 14

    by , January 14th, 2009 at 03:52 PM (The FAF AFAP Digest)
    Drove to the pool, got in my suit and POWER OUTAGE. pool closed. Argh! Hopped in car and drove to hot shallow SCM gym pool. Had to cut my warm up short and forego my mermaid set for lack of time. Adapted one of Tall Paul's recent sets.

    Warm up:

    700 variety swim, kick, drill

    Modified Tall Paul set:

    8 x 100 @ 2:10
    4 back, 4 backstroke kick
    descend 1-4 & 5-8 to fast
    50 easy

    4 x 75 IM @ 20-30 RI, descend pace
    (stopped doing these as there is no pace clock on one end and it irritated me)
    put on fins

    8 x 50 @ 1:00
    4 backstroke, 4 backstroke kick
    descend 1-4 & 5-8 to AFAP (went :28s on # 4,8)
    50 EZ

    8 x 25 fly (no interval), alternate fast/EZ
    50 EZ

    100 C/D

    Total: 2650 meters

    _______________________________________

    Thinking of taking my FS Pro out of the mothballs for my two events this weekend. I've only worn it at Austin.

    Think I'm going to scratch the 100 back on Sunday because there's not enough rest before my secret event. 30 minutes is just not enough for me. Although Wolfy just PM'd me noting that, because all events are positive check in and deck seeded, I might be able to enter a slower time, i.e., you know what. Horrors!

    Updated January 14th, 2009 at 05:43 PM by The Fortress

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  11. A savage indictment of American healthcare

    by , January 14th, 2009 at 03:01 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I don't mean to sound "peevish" or "petulant" here, I don't want to throw a "hissy fit" or "spaz out" or "go off half-cocked", but as regular visitors to this vlog perhaps have picked up through careful scrutiny of my words and images, I have been feeling less than optimal since last Friday.

    Enough is enough.

    It is time to take a flamethrower to the American healthcare system for letting this discomfort linger so long .

    To briefly recap: It all began with a certain insidious je ne sais quoi change in the normal malaise/fatigue I have long accepted as the cost of being me in an animated state. I tried to shrug this change off as imaginary. But no sooner had I begun the pep talk we hypochondriacs give ourselves than my throat became irrefutably scratchy, and within hours, I found myself hard pressed to swallow the suddenly copious post nasal drip that arrived to torment me!

    To paraphrase Blake, Did He who made the Lamb make drip? To paraphrase Darwin: Nature, red in tooth and claw and throat.

    By Saturday, the malady had burgeoned into a full-fledged cold, though there was nothing "common" about my bout with it. I awoke yesterday with a prominent finger pustule that itched like mad, followed later in the day by a second prominent pustule, this one on my abdomen, that also itched like mad and resembled nothing short of a girlish breast bud with surrounding pinkened aureole.

    To the Google I beat a hasty retreat, only to find that such dermatological symptoms have no shortage of possible explanations. Thanks to online research and the contributions of doctor friends like our very own Kurt Dickson and Heather Rietz, an emergency specialist and a pathologist respectively, plus the husband of an infectious disease specialist in Sacramento who offered his opinion, plus various swimmers who have had their own strange skin eruptions, the following have all been proposed as likely candidates:




    These, of course, are just the most preliminary of "scratching the surface" possibilities; I am certain that an entire season of House episodes could be devoted to my finger, and the enraptured audience would still be faced with a cliff-hanger season finale, to be continued for years to come.

    Meanwhile, the clock continues to tick, tock, tick, tock. It is now Wednesday. The 1-hour postal meet starts on Sunday morning at the Carnegie Mellon University pool at 9 a.m. At another pool an hour away, our local YMCA masters meet begins at 11 a.m. for warm ups (though I think perhaps I will be able to skip this, given the hour swim), with the first events beginning promptly at noon.

    This morning, I called "my" doctor, that is to say, the one fellow I have gone to once in the last seven years. I got an answering machine. The message was complex, and it is possible that the herpetic whiteout has migrated to my ears, but before I knew it, there was a beep, and I was unsure what I was supposed to do, so I panicked and hung up.

    Next I tried a dermatologist, whose receptionist said, "Sounds like a virus. You probably need an antibiotic." When I told her that antibiotics don't work on viruses, I could feel her enmity over the phone line. She told me the doctor might be able to see me in February. I hung up.

    Next I tried my son's pediatrician, who was out doing hospice care and perhaps getting more supplies for the in-office Spa that she uses to supplement her medical income.

    I got an answering machine, left a message, got a call back from another receptionist, and have emailed her a picture of my finger. Interested viewers can see it here:



    (Note: if you want to print this out and post it on your refrigerator as an adjunct to any weight loss regimen, I would be honored to assist in your appetite loss!)

    In closing, I would very much like to thank the kindly Dr. Dickson, the equally kindly former patient Tom Patterson, and the beautiful Dr. Heather "where have you been putting that finger" Rietz for their free suggestions.

    As for the rest of our national disgrace of a healthcare system, I am taking up a collection to buy one of these:



    Updated February 10th, 2009 at 11:02 PM by jim thornton

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  12. Sprint Free/Back

    by , January 14th, 2009 at 12:52 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM)

    Warmup
    8x100 on 2:30 - 75 free/25 6kk & roll back
    4x25 back descend on :40
    25 easy free

    2x50 back on 1:45 - all out (I went right around 1:00 for both)
    4x100 free on 3:00 - all out (I held back just a bit on the first and tried to pick it up on the subsequent intervals. I went 1:20, 1:21, 1:24, and 1:25)
    25 easy free

    2xthrough
    75 free on 1:45 - no breathing from flag to wall and back out.
    100 free on 1:45 - same breathing as above

    1800 meters

    Notes: I couldn't bring myself to leave every bit of it in the pool on the first sprint free, which is why I was able to maintain the intervals I did I think. Next time, I need to listen to my coach and do the workout assigned. My backstroke is starting to feel a little more relaxed. I find that I'm able to concentrate on parts of my stroke now, rather than trying to not drown!
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  13. Wednesday Jan 14th, 2009

    by , January 14th, 2009 at 12:13 PM (Ande's Swimming Blog)
    Wednesday Jan 14th, 2009

    Ande's Swimming Blog short cut is
    http://TinyURL.com/AndeSwim

    NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    3 days away training through
    Entered
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    50 days away
    Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up
    got cuts in the events I want to swim

    WEIGHTS
    lat press
    lat pull
    bench press
    leg press


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:35
    swam with Tyler Andrew Mike Varozza, & Nate
    beside Andrew, Larry Mark & Tom


    warm up
    900 done 100fr 50fl 100fr 50bk 100fr 50br

    8 x 25 fl on 25

    4 x 150 fr on 2:00 desc
    went 1:32

    8 x 50 on 50 done fl bk

    4 x 150 fr on 2:15 desc
    held 1:30's & 31's

    8 x 75 on 1:15 done fl bk br

    assigned 4 x 150 on 2:00 3 breaths per 25
    did 4 x (50 fr 50 rest 50 fr) took 6 SDKs off each wall

    got out around 7:40 am
    drove to San Marcos to help coach the San Marcos High Swim Team
  14. Wednesday 1/14 - a different Back day

    by , January 14th, 2009 at 07:32 AM (Mixing it up this year)
    The lower back is getting better but still not 100%, maybe 75%.

    10x50 @ :55 Free
    5x100 @ 1:45 Free

    2x[300 @ 6:00 Back with Paddles and board
    ...[3x100 @ 2:00 Back 25 rt arm, 25 lft arm, 50 swim
    ...[4x25 @ 1:00 Back kick
    ...[6x50 @ 1:00 Back Drill alternate double arm/catchup

    500 Free EZ

    Total 3500 yards
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  15. Soul MRSA or something worse?

    by , January 13th, 2009 at 06:30 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Despite lots of fluids and rest and HBO On Demand TV comedies to rally the jolly immune system warriors within, I appear to be descending ever deeper into the Poe-esque gloomworld wherein doth dwell all manner of microbes and wretchedness.

    As today's mercifully short Vlog will reveal, I have begun to disintegrate. The once tight skin that held my lithe musculature like a silk purse has begun to suppurate and pustulate in ways that preminisce, as they say, the worm in the salad days to come.

    Please, fellow swimmers with doctor degrees, especially those versed in skin lesions and sinus pain and scarecrows for the grim reaper, can you take a quick look then phone in a prescription for me at the Moon Township K-Mart, telephone number 412 262 1570?

    Brompton's cocktail, where art thou in this wretch's hour of need?


    http://www.youtube.com/watch?v=p02qAzkyrdE

    or just click this:

    BORKED

    Updated January 20th, 2009 at 01:12 PM by jim thornton

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  16. Mid morning manouvers.

    by , January 13th, 2009 at 04:29 PM (The Labours of SwimStud)
    No, not those ones!

    Tried to do a bit different this am:
    500 K with fins.
    2 x 100 P Snorkel, paddles and fins.
    2 x 100 S Snorkel and paddles.
    8 x 25 off block 1:00 1 & 8 no breathers.
    4 x 50 EZ
    200 K with fins.

    Feeling a bit tired.

    Updated January 13th, 2009 at 06:03 PM by SwimStud

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  17. Tuesday, Jan. 13

    by , January 13th, 2009 at 03:46 PM (The FAF AFAP Digest)
    Chiro love:

    Spent 35-40 minutes with my ART/chiro doc. He worked over my neck and shoulders (delts, lats, teres and infraspinatus). I need to get some more specific exercises for my pesky infraspinatus muscle. Really should re-watch my Buchberger video to remember all the different exercises and add some to the RC regimen.

    I asked him why neck issues always seem to surface upon getting out of bed in the morning (at least for me). (See, Ande, I'm always ASKING. ) He said that typically the neck issues are related to something you did during the day, and that the neck muscles tighten over night. No idea what I did during the day to cause the neck issue -- I think it occurred after a day off. But it could also be due to restless sleeping.

    Pool love:

    Warm up:

    400 swim
    200 kick
    200 fly drills
    8 x 25 fly spin drill w/MF

    Pre-set:

    4 x 75 free @ 1:15

    Speed set:
    (with fins except breast)
    (The 25 frees always make me the most tired. Wonder why? Less time under water?)

    16 x 25 breast, alternate 25 AFAP, 25 EZ
    16 x 25 back, alternate 25 AFAP, 25 EZ
    16 x 25 free, alternate 25 AFAP, 25 EZ
    8 x 25 fly, alternate 25 AFAP, 25 EZ
    8 x 25 fly, alternate easy speed fly/EZ

    100 C/D

    Total: 2900

    _____________________________________

    Speed feels a bit off. Probably because I haven't been doing as much AFAP work. After my meet, going to shift into more speed work.

    My fly technique is better when I'm going easy speed. I think I am more apt to go into bouncy Stevenson fly mode when I sprint.

    Going to take the next couple days fairly easy (around 2500 maybe) and not lift, as my meet is this weekend, not next weekend as I thought. Duh. Good thing Mini-Fort reminded me. Timing not the greatest (again -- I'm cursed. ).
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  18. Backstroke day

    by , January 13th, 2009 at 11:43 AM (A comfort swimmer's guide to easy swimming)
    Warm up
    1 x 300, did 1/2 free, 1/2 back

    Drills
    6 x 50 kick on back, 25 dolphin/25 flutter
    2 x 100 drill cycle

    Main
    Repeat 2x
    {1 x 200 back on 3:30 (3:00, 3:04)
    {2 x 100 back on 1:45 (ave 1:30)
    {4 x 50 back on 1:10 - Moderate

    1 x 200 free on 3:15 (2:45)
    2 x 100 free on 1:35) (1:20)
    4 x 50 free on :55)

    50 back fast from racing start. Went :34

    Cool down
    4 x 50 easy

    Total: 2800 yards

    100 Drill Cycle
    Free: 25 wrist drag / 25 catch up / 25 1-arm, switch arms at mid-pool / 25 swim
    Back: 25 rifle drill / 25 false recovery / 25 1 arm switch arms at mid-pool / 25 full stroke swim

    Updated January 13th, 2009 at 06:47 PM by poolraat

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  19. Tuesday Jan 13th, 2009

    by , January 13th, 2009 at 11:25 AM (Ande's Swimming Blog)
    Tuesday Jan 13th, 2009

    Ande's Swimming Blog short cut is
    http://TinyURL.com/AndeSwim

    NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    4 days away training on through (no rest)
    Entered
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    51 days away
    Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up: http://www.utexas.edu/longhornaquati..._Standards.pdf
    I got cuts in the events I want to swim


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:34
    swam with Tyler and Brad
    beside Andrew, Brandon, Ned, Paul, Doug & Larry

    warm up
    2 x (300, 200, 100)

    8 x 50 fr on 35
    Made it despite cramping tight arms
    right into
    100 easy DPS count your strokes

    8 x 75 done 50 k 25 fast on 1:05
    worked my SDK on the 25 fast

    rest 30 - 1:00

    8 x 50 fr on 34
    MADE IT
    right into
    100 easy DPS count your strokes

    8 x 75 done 50 fr 25 bk on 1:05
    worked my SDK on the 25 fast

    Rest 30 - 1:00

    8 x 50 fr on 32
    Made It

    right into
    100 easy DPS count your strokes

    8 x 75 done 50 fist closed 25 bk on 1:15
    worked my SDK on the 25 fast

    20 x 25
    2 rounds of
    2 on 15
    2 on 20
    2 on 25 with one breath
    2 on 30 with no breath

    then
    4 easy

    25 easy

    25 SDK on my belly
    roll start
    amy timed
    went 11.8
    Why is my belly SDK much slower than my back SDK?

    50 easy
    Categories
    Swim Workouts
  20. Tuesday 1/13 - Day two of back trouble

    by , January 13th, 2009 at 07:42 AM (Mixing it up this year)
    Today was not as bad as yesterday but did take me a while to loosen up again. Something about sleeping just stiffens the back.

    3x200 @ 3:30 Free Descend went 3:15, 3:12, 3:05 this is pitiful for me
    10x100 @ 1:30 Free with paddles and bouy this was better 1:27, 1:27, 1:28, 1:27, 1:25, 1:25, 1:26, 1:24, 1:22, 1:21
    10x50 @ 1:15 kick Free 1:13, 1:13, 1:12, 1:11, 1:12, 1:07, 1:06, 1:04, 1:05, 1:03
    10x50 @ 1:05 IM 1/2 pull 1/2 kick
    5x200 @ 3:30 Free with paddles and bouy went 2:57, 2:51, 2:46, 2:43, 2:37
    2x100 @ :10 Rest Fly 25 rt arm, 25 lt arm, 25 drill, 25 swim
    200 EZ

    Total of 4000 yards

    Today I'll try the tens unit again and see if tomorrow is better than today. But I still feel
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