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  1. Run plus core

    by , October 24th, 2009 at 04:57 PM (Elise's Fitness Fun)
    Hit the treadmill and did a 3 mile run. Started off at 5 mph and every 2 minutes, went up 1/2 mile mph until I ran 2 minutes at 8 mph. Came back down 1/2 mph every two minutes and ran the remainder at 5 mph.

    Core work:

    1 set of 100 bicycles
    2 sets of 25 crunches with Swiss ball
    2 sets of 25 side crunches
    1 set of 20 leg lifts
    1 set of 25 back extensions
    2 sets of 10 push-ups with Bosu ball
  2. Foot'in and Finn'in

    by , October 24th, 2009 at 04:18 PM (Swimming, Life, and Other Stuff!)
    FRIDAY I was tired. I didn't swim but I made myself go out and run 42:00 minutes. I didn't enjoy it and just went downhill and slothed the rest of the night. I'm too old to push myself when I'm tired I guess.
    SATURDAY morning I got up and went to Nasti's. This was a shorter "sprint" type quality workout. I was tired AGAIN from the start.
    Here's the workout:
    *600 Freestyle warm-up
    *4 X 100 on 2:00 (add 20% of best 100 time for goal. If slower than goal subtract the extra from next rep and go faster, yeah right?) I did all 4 freestyle in 1:25 without fail. I used bi-lateral breathing the whole time and it's starting to feel normal.
    *200 moderate swim. I did backstroke.
    *3 X 100 on 2:00 (same gimmick as above) I went backstroke. splits were 1:28/1:30/1:35. I thought that was good for me. I've never done backstroke. I've decided to work on it this year for a new and different challenge
    *10 X 25 on :30 from the middle of the pool and back. Work the underwaters.
    *3 X 100 on 2:00 Yes same gimmick again) This time I did IM's. I didn't pay attention to my times
    *4 X 25 Free on :30 no breathing. (I worked on speedy breathing every 5)
    *200 EZ cool-down
    2,350 scy

    I'm gonna go make tastee tuscan bean soup and chocolate kiss blossom cookies! The thought makes me hungry.
  3. Hatertainment

    by , October 23rd, 2009 at 11:11 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    My mood tends to rotate about, like a squab on a spit.

    At times of manic bonhomie, I become paradoxically vicious and attacking.

    At times of melancholic self-pity, too delicate to withstand a harshly elevated eyebrow, I become as obsequious and deferential as a socially anxious titmouse.

    I coined a term today, or at least I think I coined it, for as Ecclesiastes tells us, there is nothing new under the sun.

    At worst, or at best, I independently coined a term today: Hatertainment. The idea is that when you rally another's hatred for X or Y or Z, the rallied often repay you with something akin to love, or at least gratitude, and they will keep on coming back.

    Hate, if evoked well, is as pleasure-giving as laughter or love. It's the ambergris of human emotions, the foulest smelling of them all, and hence the raw stuff of which the greatest perfumes are made by our most skilled hatertaining parfumieres.

    On Facebook, I noted that Rush Limbaugh may be a modern pioneer, and current king, of the hatertainment industry, adding quickly that Glenn Beck and Sean Hannity are natural born hatertainers, too.

    Anyhow, no sooner had I coined (more on this in a moment--I shall check at the end of this vlog to see whether I did, in fact, coin hatertainment or merely rediscover what seems such an obvious neologism!) the term than I began to wonder if I, in my own way, from my own leftist perspective, might be an amateur hatertainer, too.

    Surely, when the squab on the spit is turned in such and such a way, and my manic bonhomie unleashes the viciously good-natured furies from my nostrils and ear drums and urethra and other orifices, one of my favorite subjects is the heaping of execration upon the heads of those I deem deserving.

    Ah, but as Eudora Welty (I think) so sagely observed:

    Even the wicked get more than they deserve.

    And the pointy headed frogs add, by way of mellifluous night ribbets: Tout comprendre c'est tout pardonner!

    and still I do it!

    And no faster had I expressed such self doubt, such self hating, if you will, trying to do so in a self hatertaining way, but my noble twin brother rose from his own obsessions to call me not a hatertainer at all, but rather his own neologism:

    a lovemedian.

    Me? A Lovemedian? Why it would be such an honor to call myself such, but as we all know, I am the owner of a serious bubo, one whose nature the doctor--his eyebrow raised in harsh censure--on this very day, in confusion, perhaps, an diagnostic frustration, not wanting to rule anything out till the villain be named, this very same clinician used the word "venereal" as a possible descriptor of my Pinchas and his tendrils of nerve pain to the left buttock!

    Not saying it is, not saying it isn't; can't rule anything out yet, with the exception of syphilis and rocky mountain spotted fever (tests negative!)

    and so I told my brother, with my penchant for verbal attacks and blue subjects, that I am at best a hatertaining cumedian who must not be confused with his beatific kind: a true lovemedian.

    I feel the spit begin to rotate once more.

    A nicer Jim turns his face to the fire to roast like a snack-sized titmouse!

    In illness a new me is born for now.


    Alas, too late!

    Google has found some rappers who beat me to it.

  4. AWESOME! That is all

    by , October 23rd, 2009 at 09:57 PM (Mixing it up this year)
    Tonight the kids all did best times shedding lots of time while the old lady managed a best time in the 1000 Free. I could see my splits throughout the swim and knew I was out in 1:11 at the 100, 6:24 at the 500 and had plenty left to back half the race this time. Final time was 12:50.? a 6 second time drop. I will take a best time ANY TIME!

    Total yards in warm up, warm down and racing 2600 yards
  5. Weights plus easy swim

    by , October 23rd, 2009 at 08:36 PM (Elise's Fitness Fun)
    Hit the weight room this afternoon and followed it with an easy swim.

    Weight room:

    Bench press: warm-up- bar x 5
    2 sets of 75 x 15

    Lat pull-down: warm-up - 50 x 5
    90 x 5
    2 sets of 120 x 15

    Triceps pull-down: 2 sets of 30 x 15

    Alt. hammer curls - 2 sets of 15 x 10

    Core: 1 set of 100 bicycles
    1 set of 50 good morning darlings
    2 sets of 25 crunches

    One mile easy run at 10 minute mile pace - threw in a couple of 30 second surges


    400 Reverse I.M. - 100 easy free, 100 breast kick, 100 double-arm back, 100 one-arm fly

    4 x 50 free with buoy only on 1:00

    500 free drill with fins - first 100 - kick on side, second 100 alternate 3 strokes with 12 kicks on side, third 100 alternate 3 strokes with 6 kicks on side, fourth 100 alternate 3 strokes with 3 kicks, fifth 100 is regular free.

    4 x 100 - 25 underwater breast, 75 easy - 30 seconds rest between each 100

    400 easy kick with fins - alternated 100 free kick with 100 back kick

    1900 yards

    Updated October 23rd, 2009 at 10:49 PM by elise526

  6. Friday, Oct. 23

    by , October 23rd, 2009 at 07:58 PM (The FAF AFAP Digest)
    RC Work:

    Felt I had been shirking my RC work somewhat again, so I got a session in. My left lat/trap/terres are just a tad twingey.

    external and internal rotators, 10 x 2 x 15, each arm
    prone scapular scrunches, 2 x 25
    seated straight arm dips, 60 x 2 x 25
    scapular stretches, 2 x 5
    3 point arm extensions, 3 x 2 x 15, each way
    scapular wall slides, 2 x 25

    20 minutes of stretching --- woohoo!


    I went to the hot gym pool b/c I wanted to sit in the steam room. Alas, it wasn't working.

    Warm up:

    800 variety swim, kick, drill

    Stroke Work:

    10 x 25 UW 4 point shooters (2 kicks on belly, right side, back, left side, etc.)

    To amuse myself, I tried to stay exactly on the lane line as I twirled around. I like this drill, and hadn't done it in awhile.

    10 x 25
    odds = easy speed fly
    evens = easy DAB

    50 EZ

    2 x (37.5 AFAP free w/fins, no breath + 112.5 cruise)

    I tried these to see if I could fairly comfortably go 1 & 1/2 lengths with no breath. It was fairly easy. Of course, I was wearing fins. But then the pool was shallow SCM as well. I guess I'm inclined to try taking a breath in the 50 free halfway through the second length at the meet. Unless I forget, always possible. lol

    No warm down: sat in hot tub for 15 minutes or so

    Total: 1550 meters



    I feel fairly good and semi-rested. I took a morning nap today after getting the kids off to school and can sleep in tomorrow since soccer is a PM event. Yipee! My body is reverting to teenager ways in my old age. I used to never be able to sleep in, but now I love it.

    My neck feels better. I used an alternating ice & wet heat treatment last night and that helped. I will repeat tonight.

    Unlike Speedo, I don't really have specific goal times for this meet. I would just like to swim fast and have error-free races. And, since this could be my last SCY tech suit clad meet, I'd like to post some solid times. If I can go around my seed times or a bit faster, I'd be pleased. Last year at this meet, I swam 100 fly (1:04), 50 fly (27.5) and 50 free (25.5). I remember being somewhat surprised by the 50 times last year, but then it was also my first yards meet in a B70.
  7. Day whatever...

    Trying to shake whatever this bug is I picked up. No swimming since Monday...
  8. Sarasota Y Sharks Masters 5:30 Workout -10/26/09 -SCY

    by , October 23rd, 2009 at 01:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are three weeks out from our SCM meet. We'll do a three week taper starting today.


    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    8 X 50 :50

    2 X 100 kick 2:15
    4 X 50 kick 1:10
    8 X 25 kick*fast, no board* :40

    1 X 200 free 3:30
    1 X 100 2:00
    4 X 50 1:15
    Swim the set three times breaking between rounds.
    200 is a moderate to slow swim.
    100 is fast!
    Descend the 50's 1-4 with #4 @100%
    100 and 50's are choice. IM'ers should swim a round of fly, back and breast.

    1 X 100 easy 2:00
    4 X 25 fast :45
    Swim it 3 times through with a break between rounds.
    Choice. Again, IM'ers do a round of fly, back and breast.

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20

    WARM DOWN: 4 X 50 easy 1:00


    Updated October 27th, 2009 at 07:23 PM by RickMile

    Swim Workouts
  9. Pool is still too warm

    by , October 23rd, 2009 at 12:33 PM (A comfort swimmer's guide to easy swimming)

    It's hard to get a good swim in when the water is as warm as it is.

    SCY with Carrie

    300 swim free
    300 kick choice
    300 pull no free

    all free:
    swim 4 x 75 on 1:15 descend to fast
    (went 1:02->56)
    swim 150 free on 2:40 at 70-75%

    swim 4 x 75 free on 1:15 build
    (all around 1:00)
    swim 150 free on 2:40 @70-75%

    swim 4 x 75 free on 1:15 at 80-85%
    (again around 1:00)
    swim 150 easy free

    take 1 minute rest

    swim 8 x 50 free on :50 at the best pace you can hold
    (started at 36 the rest were 37-38)

    swim down 300 easy choice

    Total: 2950 yards
  10. FAST Fri OCT 23rd, 2009 went 49 in 100 FR

    by , October 23rd, 2009 at 10:48 AM (Ande's Swimming Blog)
    Fri OCT 23rd, 2009

    right middle finger felt fine

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

    41 Days till Long Beach

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


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

    WORE B70

    warm up
    200 fr
    200 fr
    200 k
    200 fr
    did easy 50's


    50 fr fast for time
    went 23

    100 easy

    20 x 50 fr fast on 1:15
    dove them all
    did 4 SDKs off each wall
    held 25's & 26's

    100 easy

    5 minutes rest

    100 FR FAST for time
    25 2 beat kick
    75 6 beat kick
    4 SDKs off start, 1st turn, & 2nd turn,
    3 SDKs off 3rd turn
    went 49
    kinda surprised me didn't think I went a 49
    swam beside todd, i thought he'd do br or IM but he swam free

    easy 100

    Updated October 23rd, 2009 at 11:14 AM by ande

    Swim Workouts
  11. Meet tonight

    by , October 23rd, 2009 at 08:45 AM (Mixing it up this year)
    This morning was just a warmup, get the shoulder loose, feeling ok but not much strength right now.

    10x100@1:45 Free EASY!
    1000 kick w/fins easy alt 100 free/100 fly
    6x50@1:00 free descend to 1000 race pace went 43,42,41,40,39,38
    200 Free warm down

    Total 2300 yards

    4:00 event one is complete "The donning of the Suit!" event 2 the 1000 Free is obviously much later.

    Updated October 23rd, 2009 at 03:57 PM by Donna

  12. Savant Idiot

    by , October 22nd, 2009 at 10:38 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I played tennis again tonight, possibly a mistake, but it was in the 70s, and a balmy southern breeze under conditions of squinting could just possibly be mistaken for a summer wind, so I played.

    Terribly. Mistake after error-riddled mishitting -- that word doesn't look right, perhaps it needs a hyphen: mis-hitting.

    At one point I wondered if it is possible that I might just be one of those very rare individuals known as a savant idiot.

    The more common idiot savant is, of course, a person tremendously gifted in one very specific skill: some weird math ability, for instance, or musical genius, or the ability to sculpt exact replicas of X or Y--but other than this one specific spot of genius, is sort of thick in all other avenues in life.

    Could I be, I wondered, after flubbing yet another easy backhand into the net, or "lobbing" a wounded duck of a Penn 3 into the oversized sweet spot of my adversary's smashing Babelot--could I, might I, is it possible, even remotely, that the one known as Jimby might be a savant idiot:

    A genius in every aspect of life except one, that being tennis, and in this area, I am profoundly retarded?

    I was musing on my possible savant idiocy diagnosis when other areas of profound retardation began emerging: for example, not knowing how to stop talking about my lesion in polite company. This is probably a case of social retardation, but nuances aside, it did make me realize that tennis is not my only area of disabling dunderheadedness.

    In fact, there appear to be many, not the least of which is the ability to remember the others.

    So, I probably am not a Savant Idiot after all, at least in the true sense.


    Our local paper wrote me up in an article today, which I found out by accident. The writer had emailed me some questions, which I filled out, and I thought she said she would call for a followup interview, but she didn't. Then when I was picking up a submarine sandwich for dinner tonight, the submarine sandwich vendor said, "You are Thornton, aren't you? I was reading about you in the Sewickley Herald."

    You too can read about me in the Sewickley Herald. Interestingly, this is only Part 1. I may have mentioned during the email "interview" that I had developed a lesion following my return from Idaho.

    I wonder if Part 2., which is scheduled to run next week, will focus on this aspect of my life.

    Here is the link:

    Interestingly, three weeks earlier, the Sewickley Herald ran a different story on the Bed & Breakfast my wife and I (well, almost entirely my wife) restored. If you are ever likely to be in these here parts and want a nice place to stay that doesn't smell like a chain motel, you might want to check this out, too:


    One thing you don't need to worry about is contracting my lesion.

    It really does not seem to be getting better, nor worse.

    I made an appointment for tomorrow. It may be time to remove my groin. Drastic, maybe even draconian. But sometimes you have to kill the patient to save him.

    Little Jimby, it was nice being your traveling companion thru life, but it's time we parted ways.

    The entire retrospective horrorshow for your continuing dietary efficacy:





  13. Day 1 Fall Break

    by , October 22nd, 2009 at 09:25 PM (Swimming, Life, and Other Stuff!)
    I slept in till 9:00 a.m. That was sweet!
    I opted to swim solo early so I could" hang out" with oldest daughter tonight. I had the whole pool to myself; I felt like the Aqua Queen! Here's the workout:

    *500 Free Warm-up Swim
    *200 Dolphin Kick on Back with fins
    *4 X 25 Fly--Sprint as fast as possible no fins on :45 interval (18-20-21-19)
    *4 X 25 Fly--Sprint with Fins on :30 interval
    *100 Dolphin Kick on Back (no fins ugh, I gave up the 200 and only did 100...sissy)
    *4 X 25 Fly----Sprint on :45 interval
    *2 X (200 Free--2 X 100 Free--4 X 50--8 X 25)
    (200's 3:30 interval/100's 1:50 interval/50's 1:00 interval/25's :30 interval)
    *200 IM Moderate rest swim
    *4 X 50 Backstroke on 1;00 interval.
    done and out 3,100 SCY

    Lindsay and I ate at this new quaint little eatery named Petite Chou. We had some delicious Croque Monsieur and frites along with a nice glass of French chard. I brought a moist, fudgey brownie home too. I keep running downstairs and breaking pieces off. It will be gone all too soon. So much for a diet.
  14. I was beat by a warm up swimmer

    by , October 22nd, 2009 at 08:16 PM (Random Nonsense)
    I have the official results from the meet and there was no one in my heat that went a 1:54, but there was someone who did a 150 in 1:54. I was racing, probably several people, who were in the warm up lane. I am changing my name to qdumbass.

    More interesting:

    I have worked out 5 times in 3 days and will probably hit 12 workouts for the week. 5 swimming, 3 weights, 4 conditioning.

    KPN is giving a clinic this weekend. Hopefully she can teach me how to swim. I am counting this as a workout, it is at least 75 minutes of water time.

    I booked my Asia flights yesterday. $121 for two people in business/first for 18,506 miles. I love airline miles.

    I still think that my 200 was a lack of conditioning issue. Obviously I am working on that a little harder now.

    In the up coming A meets, I will swim the 50 and the 100 for racing practice. That will give me 2 meets in Nov and 3 in Dec, instead of 1 and 2. Dec is my next shot at a 200 A time.

    Jeff Comings is sending me a tempo trainer. I assume this has something to do with his Swimming World responsibilities, but it was awesome to see that HE was the one on the from address in the email. Even that brush probably won't make me a better breaststroker, but I am ok with that.

    My next 200 free is at the DAM SCM meet. The A cut is 2:12 SCM, so my goal is to go faster than that at Lifetime before the meet.

    My coach told me I am flat on my left side, but my rotation is good on my right side (breathing side). My left shoulder bothers me... He pointed this out at the end of a timed mile, (20:43), so I think this gets worse as I get tired, but is something I need to work on. He said to look for it in the videotaping this weekend, or even better, fix it before then.
  15. Thursday, Oct. 22

    by , October 22nd, 2009 at 05:14 PM (The FAF AFAP Digest)

    Warm up:

    400 swim
    200 kick
    250 fly drills

    6 x 25 SDK shooters on back

    50 EZ

    Speed work:

    1 x 50 AFAP SDK on back w/fins (went 27ish)

    150 EZ

    3 x (25 AFAP evil + 75 EZ)

    no warm down, sat in hottub instead.

    Total: 1550 meters



    Unfortunately, I fell asleep on the couch last night. Woke up at 3:45 am with a creaky neck and sore left trap. Had trouble sleeping afterward b/c of the neck pain. I do this neck wrenching thing periodically ... Can't turn my neck much at the moment and my chiro is booked. I hope the pain & wrenching subside by Sunday. Any tips?

    Because of the lack of sleep and neck pain, the swim didn't feel so great. My legs still feel tired. One day, as part of turning myself into a research lab, I'm going to do the Mike Heather taper and just stay in bed for a week. Of course, this may occur after my children are grown. lol

    Sprint Classic:

    The psych sheets are up:

    Really looking forward to the meet, which is always fast and fun. My former secret nemesis is swimming, but with some very slow seed times for her. I also detect some other sandbagging. I'm seeded first in the 50 fly/back/free. Because Petra Martin wants a day off from the pool from coaching, I have a chance to defend my Drop Dead Sprinter title from the last 2 years. But I appear to have some worthy adversaries, including my coach, some young Reston chicks, Lisa Rapuano, etc. My lazy coach, claiming lack of fitness, is only swimming the 25s. I scolded her for this.

    I'm looking forward to the 50 back! All my best lady buddies are in my heat -- Julie-Mulie, Mollie-Jolie, Barb and Alison. Jules is very worried about swimming with us, but I tried to remind her that she did excellently at Savagman with no swim training!

    As Speedo mentioned, there will definitely be some very exciting men's events, especially the 50 free, 50 back and 100 IM. It will be fun to watch Speedo and Clay race in the 200 free as well. Since Jimby is plagued with his lesion named Pincha, he is not competing. But in his place, he has sent Mark Cox from the Sewickley Masters. And he is rather speedy -- he may give Neill a race in the 50 evil!

    Assuming my neck is ready, the rest of me is ready for my evilstroke gridges with Stud and Hulk.

    Hopefully, we can all grab lunch after at our usual RH&B or somewhere else.

    Today's Ramble:

    1. Is it possible to get over an instinctive hatred of an event? I can't stand the 100 free ...

    2. Is it possible that I have what Jimby refers to as "monofin arthritis"? My big toe knuckle has had chronic tendonitis since dropping the monofin on it and I'm worried it's morphed to arthritis. I notice it especially after running. I think I need new running shoe inserts ...

    3. Will Geek respond to my counter-offer with another preposterous negotiating ploy?

    4. I feel less flexible this week without yoga.

    5. Here are Jazzy's thoughts on 50 free breathing:

    "If you're going 24-25ish, two breaths sounds about right, and three might even be better. That's about how long it takes me to do 50m, and I wouldn't try that on a single breath. But, everybody is different. I think you want to be feeling fresh at the end of a 50. Extreme fatigue probably means you didn't breathe enough. Or you are way out of shape. With that guideline, you can figure it out with trial and error. But honestly it seems more of a 2 vs. 3 thing for you than 1 vs. 2.

    I'm still undecided on breathing early versus late. Q tipped me off that C02 buildup may be the main problem, in which case late is better. Another advantage to late is that your first breath is always going to last longest. But, I still think there might be something to breathing early to prevent fatigue late. If pressed, I would say a single breath goes midway through the last 25."

    6. I have perused the NE Champs results from last year. I don't think I will have to "game" much to avoid an outside lane in most events. (Patrick will be happy.) But I have no idea what time to enter for the 50 evil. I've only swum it once 2 years ago. I see I still have NE records in the 50/100 back from 2 years ago. Hopefully, I'll go faster this year! I seem to recall that I swam that 100 back on about 10 minutes rest. I almost scratched it, but Stud urged me to swim and I thanked him for it.

    Updated October 22nd, 2009 at 07:57 PM by The Fortress

    Swim Workouts
  16. Thursday....

    by , October 22nd, 2009 at 04:53 PM (A comfort swimmer's guide to easy swimming)

    SCY, Solo

    500 swim free
    (did 300 free, then 200 back)
    400 reverse IM kick/swim by 25
    3 x 100 pull back w/10 sec. rest
    (w/buoy only was doing just under 1:30, going on 1:40)
    200 kick, no fins, no board
    (kicked IM order)
    swim 2 x 100 IM on 2:00 smooth
    (did these at 1:30)
    200 kick w/MF
    pull 6 x 50 free on :50, make interval
    (w/p&b, ave 36 on these)
    swim 400 IM
    (did this easy, not too fast, around 6:30)
    500 easy swim down choice
    (half free the other half back)
    Total: 3000 yards

    Updated October 22nd, 2009 at 07:27 PM by poolraat

  17. Sarasota Y Sharks Masters 5:30 Workout -10/23/09 -SCY

    by , October 22nd, 2009 at 02:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    3 X 200 free 3:15
    3 X 150 kick 3:15
    3 X 100 IM 1:50

    12 X 50 1:05
    #3-6-9-12 are fast, one of each in IM order

    1 X 200 3:00
    1 X 50 1:00
    1 X 200 3:10
    2 X 50 1:10
    1 X 200 3:15
    3 X 50 1:15
    1 X 200 3:20
    4 X 50 1:20
    200's: moderate free
    50's: FAST (choice)

    12 X 25
    odd: push, build to race finish
    even: blocks, 25 sprint

    1 X 75 easy

    2 X 50
    Blocks @race pace

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Thu OCT 22th, 2009

    by , October 22nd, 2009 at 10:46 AM (Ande's Swimming Blog)
    Thu OCT 22th, 2009

    my right middle finger's feeling better

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

    42 Days till Long Beach
    6 weeks away

    I'm working on taking FOUR OR MORE SDKs off every wall in practice

    WEIGHTS world gym
    lat press 8 x 40 8 x 45 8 x 50 8 x 55
    lat pull 8 x 167 8 x 197 6 x 205
    leg press 8 x 180 8 x 270
    bench press 8 x 135 4 x 195 3 x 200


    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    Swam with amy brandon & larry
    beside todd, tyler, mike, & Max

    WORE brief

    warm up
    5 rounds of 150 fr 50 k worst strooke


    assigned: 4 x swim as far as you can for 2:30
    did: 4 x (2 x 50)

    100 easy

    assigned: 4 x swim as far as you can for 2:15
    did: 4 x (2 x 50)

    100 easy

    assigned: 4 x swim as far as you can for 2:00
    did: 4 x 100 k held under 1:15 last was 1:10

    100 easy

    assigned: 4 x swim as far as you can for 1:45
    did: 4 x 100 k went 1:10 on last one

    100 easy

    assigned: 4 x swim as far as you can for 1:30
    did: 4 x (50, rest 50, 25 fast SDK)

    100 easy

    assigned 800 IM
    did a few 25 SDK shooters

    easy 50
  19. Cold Water Swim

    by , October 22nd, 2009 at 10:31 AM (My non-workout blog and random thoughts)
    Darkness greets us as we shiver on the edge of the deck.

    The water is deep blue, placid and glassy. It looks cold and uncaring.

    Lane lines, red and white, parallel the black line markers under water and seem to beckon.

    The whistle blows and in one swift leap, the water embraces us, chills us and finally soothes us as our minds turn inward.

    Swirls of steam rise into the dark morning sky.
  20. Thursday October 22 & Tuesday's Dryland Notes

    Was a tad late this morning. I woke-up VERY crabby and exhausted. I took a 3 minute nap in my car when I got to the pool. I was exhausted.

    I woke-up to my alarm with my contacts still on, make-up still on from yesterday, bag not packed, etc.

    I only got in the very first part of warm-up:
    150 kick
    150 swim

    Main set:

    2 x 150 breathe every 3 @ 75%
    4 x 75 build
    2 x 150 breathe every 3 @ 75%
    4 x 75 ?
    1 x 150 @ 70%
    4 x 75 @ 85%

    8 x 50 fast r:10 (didn't get to these)

    50 c/d

    Tuesday night I only ended up with about 25 minutes before coaching. I got on the treadmill cranked it up and ran hard.

    Tonight I have my pilates reformer class. I'm planning on getting back on the treadmill after class and running hard for about 3 miles.