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  1. Tuesday, 10/20/09

    by , October 20th, 2009 at 12:41 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim free
    300 kick choice
    200 IM alt. drill/swim by 25
    swim 4 x 50 free descend 1-4 on 50
    (went 39-37-37-36)

    3x around
    2 x 75 w/15 sec. rest: 50 drill, 25 swim
    swim 4 x 25 build on :40
    kick 2 x 75 w/15 sec. rest
    (fly on #1, free on #2, back on #3)
    50 easy

    swim 6 x 75 on 1:30
    (#1 fly/bk/br, #2, 4, & 6 back, #3 & 5 free)

    swim down 100
    Total: 2800 yards
  2. Tue OCT 20th, 2009 55 100 FL, 54 100 BK,

    by , October 20th, 2009 at 11:34 AM (Ande's Swimming Blog)
    Tue OCT 20th, 2009

    the shortcut to my blog is

    jammed my right middle finger on a fast touch yesterday, it's swollen & it hurts

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

    44 Days till Long Beach

    watched [ame=""]Morning swim show with Ariana Kukors[/ame]
    around 6 minutes in the show she says she has a kick count that she does in practice off of every wall, 6

    I tried doing 6 kicks off every wall, it's hard,
    for now my kick count is FOUR OR MORE

    WEIGHTS world gym

    lat press 8 x 40 8 x 45 8 x 50 6 x 55

    bench press 8 x 135 5 x 185

    lat pull 8 x 165 6 x 195


    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    Swam with paul, marcio, todd, tyler, jon, ned & erin

    WORE brief

    warm up
    150 fr 50 fl dr 50 k
    150 fr 50 bk 50 k
    150 fr 50 br 50 k
    150 fr 50 fr 50 k

    changed into B70 legs


    assigned: 5:00 swim holding 5 k pace
    did: 4 easy 50's

    100 fly fast for time
    roll start
    worked the SDK cruised the swimming
    went 55

    assigned: 5:00 swim holding 5 k pace
    did: 4 or 5 easy 50's

    100 BK fast for time
    8 SDKs off each wall
    went 54

    assigned: 5:00 swim holding 5 k pace
    did: 4 or 5 easy 50's

    100 br fast for time
    went 1:08

    assigned: 5:00 swim holding 5 k pace
    did: 2 easy 50's

    skipped the fast 100 fr

    skipped the 800 IM set with fins

    50 SDK fast
    roll start off side
    went 24.3


    Updated October 20th, 2009 at 04:57 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  3. Thanks Nitro!

    I swam with the Nitro Masters this morning. Though I was disappointed that the pool was gull-less, Steve, Tom, Dave, and Lynne were good company.

    Lynne was one of my relay partners in the Lake Travis Trek (63 miles). She is planning to enter the MIMS in june and has a couple of other big swims on the horizon.

    Nitro is a nice facility... pretty basic steel building built around a 50m pool. I thought it was dark inside. The lighting runs the length of the pool deck, which gives ample light at the walls, but its dark in the middle, so a bit of extra caution was required on the fly sets.

    Yesterday, I was swimming in the rain at Aquatic Park... water temp 57 - 58; air temp colder, so I had a bit of a chuckle when I heard some folks complaining that the water was cold... I thought I was going to have a heat stroke.

    The main set was an IM ladder:
    200 IM
    400 FR
    600 IM
    600 FR
    400 IM
    200 FR

    I shared a lane with Steve and Lynne, and Steve is crazy fast and led the lane (in board shorts). I'm a little embarrassed to say that I didn't pay attention to the interval or my times except for the last 200.... went a 2:14.

    Highland Lakes Challenge starts tomorrow with a 4+ mile swim in Lake Buchanan.

    ......keepin' it weird!

    Updated October 20th, 2009 at 10:12 PM by chaos

  4. Back in the water

    by , October 20th, 2009 at 07:52 AM (Mixing it up this year)
    My right shoulder is still somewhat sore but better. The muscle that lies on top of the scapula is the culprit and I will finish working it out today. My lower back was hurting because I didn't swim yesterday and was stuck sitting so much at jury duty.

    10x100@1:40 Free
    500 kick alt by 100 free/fly w/board & fins
    4x50 from dive Free sprint for 20 yards then EZ
    300 kick w/fins Fly on back to loosen the lower back
    5x100@1:25 Free w/paddles & bouy was going to try for 1:20 like Saturday but had no speed
    500 Free EZ every 3rd 25 drill

    Total 3000 yards
  5. Monday=Boring staff meeting :(

    by , October 19th, 2009 at 08:48 PM (Swimming, Life, and Other Stuff!)
    I was planning to swim solo after school but due to a way too long staff meeting I bagged it.
    It was a beautiful evening so.......I took a run.
    I ended up going 6 miles (44:49) down River Road Trail. The leaves were peaking in their amber toned splendor! The sun snaked through the leaves and created a cool, almost surreal feeling as I floated down the path toward a better attitude for the evening.
    A quick bite and a glass of chard later I'm happy, mellow, and thinking about the night's cool cuddly fall slumber.
    This is my favorite time of the year!
  6. Monday, October 19

    by , October 19th, 2009 at 07:31 PM (Elise's Fitness Fun)
    Did a 5 mile run at noon. Went at recovery pace (9:45), but HR was still a little high today. A friend with some cardio issues told me to stop trying to figure out what kicks this thing up and keep doing what I'm doing - dealing with it as it comes my way.

    Contemplated a swim today, but will back off a little and see if this thing blows over.
  7. Kona Wedding Bells--sans mention of unmentionable)

    by , October 19th, 2009 at 06:17 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Since there have been several requests that I take a break from my lesion's progress, today's vlog is taking a temporary verbal sabbatical from groin pathology to groin excellence.

    A number of you may have met my good friends and Sewickley YMCA Sea Dragons (Elderly Division) teammates, the former Mr. Jeremy Cornman and the former Miss Jocelyn Smith.

    Jeremy is the only swimmer on our team to still have his name up on the Big Board where the Quaker Valley High School record times are kept. He is a superb sprinter, particularly in butterfly, capable of swimming a 50 SCY fly in the 24.8 range.

    Jocelyn is an adult-onset swimmer and former college running star who became more serious about swimming after A) meeting Jeremy and B) swerving to miss a groundhog on her then new $3000 triathlon bike and ending up with metal pins in her collarbone.

    In recent years, Jeremy has made a name for himself in two sports: triathlons and steam bath endurance. He is great at the former, and legendary at the latter.

    Both he and Jocelyn qualified for the Boston Marathon this year, then Jeremy qualified at Lake Placid for the Iron Man in Hawaii. Jocelyn almost made it but not quite.

    In any event, the two just got back from Kona, where Jeremy did quite well.

    If you have ever wondered what this is like, I highly recommend you look at Jeremy's blog where he deconstructs his race and provides some great pictures. Fascinating:

    The day after his slightly over 10 hour triathlon performance, the two got married and became, officially, Mr. and Mrs. Jocelyn Smith.

    No, just joking.

    I think they are now both Cornmans. Or Smith-Cornmans. Or Cornman-Smiths.

    Or Smiths.

    In any event, I present to you the incredibly lovely couple, J & J--both of whom, I would venture to bet, score close to 100 on the groin scale (though I have nothing to go on here, just imagining what it would be like, especially Jocelyn, while trying to explain to them both the concept of droit de seigneur, so far without much luck):

    Note: I am pretty sure J & J had this wedding picture taken in black and white because they knew they were coming back to Pittsburgh and wanted to prepare themselves for the shock.
    As indicated in the title, there will be no verbal mention of the unmentionable here, however, I am going to add today's picture beneath yesterday's picture to see if you can detect any changes.

    'Nuff said about that.

    (Above photo taken on Sunday)

    (Above taken Monday)
  8. Lots of Kicking!

    by , October 19th, 2009 at 05:13 PM (A comfort swimmer's guide to easy swimming)
    Monday, 10/19-09

    SCY with Carrie

    200 swim free
    200 kick choice
    200 IM swim
    200 pull breathe 3/5 by 25
    200 swim back

    swim 8 x 125 on 1:55
    (kept these between 1:35 and 1:40)
    50 easy

    kick 12 x 75 w/15 sec. rest
    (did 1-4 flutter w/board, no fins; 5-8 on flutter back, no fins; 9-12 dolphin on back w/fins)
    100 swim down

    Total: 3050 yards
  9. Mon OCT 19th, 2009, right middle finger hurts really bad

    by , October 19th, 2009 at 05:10 PM (Ande's Swimming Blog)
    Mon OCT 19th, 2009

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

    45 Days till Long Beach

    watched [ame=""]Morning swim show with Ariana Kukors[/ame] and decided to attempt her kick count on everything
    6 SDKs, did it for about 200 in warm up then switched to 4


    SCY no blocks
    NOON to 1:15
    whitney coached
    UT Swim Center diving well
    Swam with Max Jon & Erin

    WORE brief

    warm up
    200 fr
    200 k
    200 dr
    200 fr


    assigned 4 x 200 desc on 2:50
    did 4 x (100 fr, 50 rest, 50 fr)

    assigned 400 fr
    did 4 x 50

    assigned 4 x 100 desc on 1:25
    did 3 x 50
    100 fr

    assigned 400 fr
    did 4 x 50

    4 x 50 br on 50

    jon & I did

    3 x 25 fast for time

    1 fr easy speed went 11 something
    1 SDK went 11.3
    1 fl went 11.0
    jammed my right middle finger on finish, it still hurts

    Updated October 19th, 2009 at 05:23 PM by ande

    Swim Workouts
  10. Which Meet? Monday, Oct. 19

    by , October 19th, 2009 at 04:29 PM (The FAF AFAP Digest)
    Did this on the Ande plan (M = 1900 + medium weights)

    AM Drylands:

    long arm crunches, 2 x 25
    bird dogs w/broomstick on back, 2 x 15
    bicycles, 2 x 50
    back extensions, 2 x 15

    prone scapular scrunches, 2 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25
    scapular wall slides, 2 x 25

    bench press, 80 x 2 x 10
    HS hi row, 110 x 3 x 12
    alternating hammers, 15 x 2 x 20

    10 minutes stretching

    PM Swim/SCY/Solo:

    Warm up:

    700 variety

    Hypoxic set:

    10 x 50, done as 25 shooter (no fins) + 25 EZ
    odds = on back
    evens = on tummy

    50 EZ

    Speed work:

    2 x (50 AFAP back w/fins + 100 EZ)
    went high 24ish

    4 x (25 AFAP + 50 EZ)
    2 free, 1 evil, 1 fast doggy paddle drill
    felt slow

    100 EZ

    Total: 1950



    After taking two days off and getting lots of sleep, I woke up today and was groggy and sleepy and lazy. WTH?! It's now late afternoon and I still feel groggy. I think I probably should have gotten in an easy recovery swim yesterday instead of taking the whole day off. I hope I wake up sometime this week ...

    Which SCM Meet?

    Here are the two meets I can attend:

    December 5-6: Colonies Zone SCM Championships at Flushing
    Meadows, NY

    December 11-13: New England Masters LMSC SCM Championships
    in Boston, MA

    Originally, I was just planning on Zones in NY. But I'm so cross about the order of events and lumping together of sprints, that I am considering going to the NE meet. Pros of NE meet: slightly later start, bigger meet so more rest, women swim separately from men, slightly better order of events. Pros of NY meet: somewhat closer, pool may be faster, more folks I know will be there, then I could go to Mermaid's meet the next weekend. I'm going to compare costs next.

    Underwater work:

    Ande had alerted me to an interview with Ariana Kukors. As he noted in his SFF tips, she is a big proponent of underwater work as set forth here:

    P: "For someone who has asthma you can kick pretty darn well at the end of a 200 IM."

    A: "Lot's of training, lot's of training. During sets I work on kicking underwater all day long. I have a kick count that I do and we do a lot of underwater kick at practice. Just from the training I've taught myself how to be comfortable under there."

    P: A kick count, what do you mean by that?

    A: "I try to take at least 6 kicks, when I'm swimming warm up, when I'm swimming main sets, 6 kicks off everywall."

    A: "Underwater sets, it's all in your head, whether or not you can make it."

    Bird Dogs w/Broomstick:

    I tried this today just for a little variety. It's not that easy. Here's the Auburn youtube clip where they do this: [ame=""]YouTube - Auburn Weight Workout, Part 1 April 19, 2008 on Floswimming[/ame]

    Updated October 19th, 2009 at 05:06 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  11. Ok, so in theory ...

    Ok, so in theory I will be at all four practices this week. I have a meet on Sunday. Last week I had my suit mishap on Tuesday and blew off practice on Thursday because I was still battling whatever this infection thing is that is terrorizing my body. Went to the doctor on Friday he gave me antibiotics. He remarked, you are never sick. You haven't been on antibiotics in over a year. That's right doc.

    Anyway - was pretty much on time, YEAH!

    200 free
    200 kick choice
    200 IM
    200 pull (I dragged my legs)
    200 choice non-free (only did a 50)

    8 x 125 Free on 2:05 nice easy interval descend 1-4, 5-8

    50 ez

    6 x 75 kick choice on r:15

    50 ez

    Water was way too warm for me. I hate cold weather but LOVE cold water (to a point).

    Didn't feel as bad as I thought it would. I won't get a workout or run in tonight
  12. A Day Off

    by , October 19th, 2009 at 03:40 PM (Mixing it up this year)
    This is the first time in along time I took a day other than Sunday off. I had jury duty today and since I did not have the wireless card but still needed to do some system checks I chose to stay home and do the checks then go for jury duty. I made it out without getting put on a jury, YEAH!!!
  13. Day 46

    5x100 FR@2:00
    3x100 Kick BR@2:15
    2x100 Drill@2:00 1=BR, 2=FL

    10x50 FR@1:00
    1-5 = Pull Des
    6-10 = Fins and Paddles Des

    6x50 Kick FR@1:00 w/fins

    200 Easy

    2000 SCY Indoors Solo
  14. Sarasota Y Sharks Masters 5:30 Workout -10/20/09 -SCY

    by , October 19th, 2009 at 02:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    Swim it three times.
    Round 1 intervals left, rounds 2&3 right.

    1 X 200 kick 4:20
    2 X 100 kick 2:10
    4 X 50 kick 1:05
    4 X 25 kick *fast, no board* :40

    1 X 200 IM 3:30
    2 X 100 stroke 2:00
    Swim it three times. Stroke is choice.

    1 X 500 free 7:30
    5 X 100 free 1:30
    1 X 400 free 6:00
    4 X 100 free 1:20

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Mon Oct 19th

    by , October 19th, 2009 at 10:40 AM (Ande's Swimming Blog)
    Mon Oct 19th

    I had every intention of making it to the 5:30 am work out this morning, set my phone alarm for 4:30 am, but it was on vibrate and I slept right through it. I woke at 4:00 am then went back to bed & didn't wake till 5:30 am. I should have gone to bed earlier last night. Tuesday night I'll go to bed around 10:00

    Hope to make today's noon practice.
    Swim Workouts
  16. The sugar connection

    by , October 18th, 2009 at 11:27 PM (Elise's Fitness Fun)
    POTS was a little kicked up today. Wasn't sure why as I didn't work out yesterday and the weather was cool today. What I did out of the ordinary was eat a little bit more sugar than I normally do. Saturday night, had some ice cream after dinner. Also had hot cocoa with whip cream while watching the football game (Gee, wonder why it has taken me 7 months to lose 10 pounds? ). Today, had some ice cream after lunch.

    I noticed early this afternoon, that HR was higher than usual. Was going pretty high when I would stand up (up to 142), which is a sign POTS is kicked up. This is exhausting and it is very tempting to just lie down and take a nap. I've discovered, however, that the best thing to do is to do some easy to moderate exercise. This seems to re-regulate things. Anyway, as I've discovered, eating lots of sugar on days I have not worked out and eating it early in the day seems to play a part in getting things kicked up. I have been tested for diabetes. What was really strange and threw the docs off was the fact that through the whole test, my blood sugar never went any higher than 70. Apparently, this is all part of the autonomic dysfunction thing.

    So, went out to the track for a light to moderate workout of 4 miles. Got a chance to check out my stride a little. Ran an easy 1 mile to warm-up and then did 1 mile where I strided the straights (very moderate) and went easy on the curves. Next mile, I alternated running a 400 moderate with a 400 easy. On final mile, alternated a 200 moderate with 200 easy for an 800 and then cooled it down with an easy 800.

    HR is doing better as I am writing this. Looking down right now, HR while sitting is in mid-50s. When I stand, it is hanging out in the low 90s which means POTS is still a little kicked up but nowhere near as bad as it was this afternoon before I ran.

    Updated October 19th, 2009 at 12:06 AM by elise526

  17. In the Hot Seat

    by , October 18th, 2009 at 11:22 PM (Meet Director's Path to Tranquility)
    September 20
    Board of Directors Meeting.

    The board requested that I take the meet directorship again for the 2010 meet. Admittedly in some ways, I would like the job again. There is a satisfaction at running a successful meet where many swimmers enjoy the meet, express gratitude and a desire to return, and do so the next year. And maybe I am afraid that someone else will screw things up, discouraging swimmers from returning again.

    But on the other hand, I would like to swim in the meet as a participant. I found it mentally and physically difficult to do so a few years ago when I tried.

    As meet director, I signed up to swim the breaststroke events. All three races were disasters, with the 200 breast race the worst. I was unable to do a pullout at the last turn, having run out of steam, even though there was plenty at the pool. . .

    This was the year the water temperature clocked in at a tropical 88 degrees. I like to blame my poor races on the water temperature. But it was also mentally hard to run around the event ensuring things were running correctly, and then jump into the hot water warmup lane, loosen up, and swim a race. I decided to give up trying to swim and direct at the same meet.

    The pool manager was told in no uncertain terms that if the water ended up this way again for our meet, we would rent another pool. One thing that Fairfax County pool managers hate more than the seniors complaining about the cold water temperature is the loss of revenue. Since then, that manager has moved on, and new managers for the subsequent meets have been very cooperative and working with us to solve problems (like the water temperature.)

    Only Superman and Wonder Woman can swim in the same meet they are managing.

    Updated October 21st, 2009 at 12:07 AM by Rnovitske (color)

  18. The Season's Starting

    Well, I've sent in my first meet entry for this season and my first since May. It's a sprint meet on November 21 (no events longer than 100 meters). And it has the extra added advantages of being in the afternoon (so I can sleep late on Saturday morning -- one of my favorite things) and it's only a 10 minute subway ride (the only closer meets ae the ones at my own pool - a two block walk).

    So it's the perfect meet for a lazy ba---, um, sprinter like me.

    I may also do a meet on Long Island on November 8, if I'm not out of town that weekend, although that one takes a lot longer to get to, and it starts earlier, so I'd have to get up around 6AM (yeah, I am lazy). I'm also definitely doing SCM zones.
  19. Sun Oct 18

    by , October 18th, 2009 at 08:28 PM (Ande's Swimming Blog)
    Weights SUNDAY World Gym: 5:00 pm

    bench press 8 x 135 6 x 185 5 x 195 1 x 205

    lat press 8 x 40 8 x 45 8 x 50 6 x 55 4 x 60

    lat pull 8 x 167 8 x 197 5 x 207 4 x 215

    leg press 8 x 180 8 x 270 6 x 360 4 x 410

    also did some one legged bench steps

    created a short cut to my blog

    Updated October 18th, 2009 at 10:24 PM by ande

    Strength Training and Dryland Workouts
  20. Sunday

    by , October 18th, 2009 at 08:16 PM (Swimming, Life, and Other Stuff!)
    This AM with team Nasti:

    *700 Free Warm-up (I got in a little early)
    *200 Dolphin Kick on Back w/flippers
    *6 X 100 (I did all backstroke) I'm not sure of the interval but I didn't get much rest inbetween.
    *300 Mixed Kick (100 flutter prone, 100 Dolphin supine, 100 flutter supine)
    *6 X 75 (50 free/rest 5 sec./25 stroke sprint) I did fly on the stroke.
    *200 Freestyle swim with at least 5 sdk's off each wall and some type of breath control on the swim. (I did 1 dolphin and nixed the breath control)
    *5 X 50 Free (1:00-55:00-50:00-45:00)
    *rest 1 minute
    *5 X 50 Free (55:00-50:00-45:00-40:00)
    *Easy 200 IM cool-down
    3,200 SCY

    It was beautiful outdoors today and I planned to run 45:00 or so. Around 1:00 I got a psycho nose bleed. It wouldn't stop! It would form a long gelationous clot that would disengage from the nostril whenever I tried to remove my compress. After I finally got it to settle down I decided to nix the running for the day. The weird thing is I have had a bloody nose the last 5 out of 7 days! None as severe as this one but annoying all the same. I may call someone about getting the thing cauterized. I've never had this done but have heard of people doing it.
    Okay, I'm off to the haunted house and scary movie! YEEOOOOOOOW!!!!!!!!!!