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  1. Aerobic day

    by , February 18th, 2009 at 01:24 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    800 swim alt. 150 free/50 no free
    (did back for the non-free)
    400 pull with paddles breathe 3/5/3/7 by 25
    (This wasn't too bad. I really need to focus to make the 7)

    Main Set
    swim 8x150 free on 2:15
    (Swam 1st one at about 2:10 and kept getting slower. It was touch and go at #4 so I changed the interval to 2:20 and we held 2:12-:13 for the last 4)
    6x75 on 1:30 alt 25 kick on back/50 swim back: descend 1-6
    (started these around 1:13-:14 and finished under 1:10)

    150 easy swim
    (did as 50 kick, 50 easy free, 50 DAB)

    Total: 3000 yards
  2. SDK Breakthrough today

    by , February 18th, 2009 at 12:33 PM (Ande's Swimming Blog)
    Wed Feb 18th 2009

    feeling a bit sick, small cough & congestion

    15 days till Austin Grand Prix Thu Mar 5th

    WEIGHTS (LIFTED san marcos world gym )
    bench 10 x 135 6 x 190 3 x 200
    lat pull 8 x 167 6 x 207 5 x 217
    leg press 10 x 180 8 x 270 6 x 360
    BANDS 5 sets of 10 reps using 2 blue cords & 1 red cord
    lat press machine is busted

    7:45 - 8:00
    whitney coached
    scy TSC main pool
    swam with larry & Michael Lovato
    beside Max

    warm up
    4 x 200 done 100 fr 50 k 50 IM
    went :30 on the last 50 K

    assigned 3 rounds of
    5 x 25 on 30 followed by 5 x 125 on 1:40

    5 x 25 on 30 6 SDKs off each wall then easy
    5 x 75 on 1:40 took 6 SDKs off each wall

    5 x 25 on 30 6 sdks off each wall then easy
    5 x 75 on 1:40 6 sdks

    3 x 25 on 30 (skipped 2)
    3 x 75 on 1:40 skipped 2

    assigned: 4 x 250 fr on 3:30 desc
    did: 3 x 50 on the first one, 2 x 50 on the 2nd one
    got out on the 3rd one
    put on FS PRO legs
    thought about doing a hard 250
    but didn't skipped it

    25 SDK fast
    roll start
    worked it but timing felt off
    whitney timed
    went 10.6

    100 easy
    rest 5:00 minutes

    25 SDK fast
    roll start
    whitney timed
    went 10.0

    This is my fastest ever 25 SDK from a roll start off the side

    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    15 days away
    Meet format: Short Course AM, Long Course PM
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85

    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009

    May 7 - 10
    Entered it today

    Updated February 18th, 2009 at 01:55 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  3. My first time getting up at the crack of dawn....

    Had a terrrible dream that I couldn't get to the to the wrong lost in a crazy mish mosh building with stairways and elevators full of people from my past...then bingo I popped up right at 6, the time I had planned. Still got there late and took my glasses with me so I could read the sheet. Whatddaya know I stepped on them going to get the kickboard. Oh well I needed a new pair anyway. Everybody like busy bees doing their routines and a quick chat with the coach.
    Pull 400 (75 free (5 breath) 25 stroke
    Kick 4 X 100
    Pull 300 (75 free (5th) 25 stroke
    Kick 4X75
    Pull 200 choice
    Kick 4 X 50
    Pull 25 stk 25 free (100)?
    Kick 4 X 25
    Interval timing on all with rest
    Checked the times on some of my strokes
    Back 50 48 sec
    IM 100 1:45
    Breast 50 not so good I can do better. I am wishy washy on my stroke. Old style ? new style...not clear what to do.
    I think I can do better than this under pressure plus as a dive. Getting ready for my Feb 28 event. I am going to do 1000 free, 50 free, 100 IM!

    Updated February 18th, 2009 at 11:50 AM by flippergirl (posted before finished out of know where? I hit something wrong both times by accident wil try to type more carefully)

  4. Wednesday 2/18 - Making it up as I go

    by , February 18th, 2009 at 08:31 AM (Mixing it up this year)
    Felt really strong this morning during warm up so I decided to really push some things I usually shy away from.

    10x100 @ 1:45 Free held between 1:22-24 really strong for me
    8x25 @ :45 Free Kick every 3rd fast :25, :25

    2 minute rest
    100 Free with fins for time 1:01

    5x200 @ 3:00 Free with paddles and bouy went 2:45, 2:45, 2:41, 2:39, 2:34
    8x25 @ :45 Free Kick odds fast evens EZ went :24, :25, :24, :24

    2 minute rest
    100 Free with fins for time :59 don't know where that one was hiding

    400 Kick with fins alternate by 100 Free/Fly
    5x100 @ 1:45 Free 1/2 swim 1/2 drill, drills were fists, catch up, finger tip drag, back arm stretch, 6 kicks rt/6 kicks lt

    Total 3500 yards now time for
  5. The Water is Your Friend

    by , February 18th, 2009 at 12:18 AM (Swimming, Life, and Other Stuff!)
    A long day....two meetings after work.........I need a nap, but no time...yeah, I made it to practice!

    Nasti Practice 2-17-09 I liked this! When I do it on my own I add 500 swim/500 set of something.
    NASTI'S swim short most of the time.

    1) 300 Warm-up swim freestyle
    2) 400 Freestyle-7 min int
    3) 4 X 100 Free 2:00 int
    4) 300 Swim (I did IM) 5 min int
    5) 4 X 75 Free 1:30 int
    6) 200 Swim Freestyle 4:00 int
    7) 4 X 50 Freestyle 1:00 int
    8) 100 IM
    9) 4 X 25 Free on :30
    10) 200 Backstroke (arm relief) by myself
    11) 5 X 25 Fly on :45 (Swim ahap with whatever you have left) by myself

    " don't have to fight the water, just share the same spirit as the water, and it will help you move" Alexandr Popov
  6. PRP in the NYT

    by , February 17th, 2009 at 11:51 PM (The FAF AFAP Digest)
    I've mentioned previously on the forum that I underwent PRP for several months in the first half of 2008 to rehab some labral tearing and a SLAP lesion on my left shoulder. Most forumites or other people I discuss shoulders with usually give me a blank look/reaction when I mention PRP. I decided on this treatment when PT and ART did not provide relief from chronic shoulder pain. Well, they wouldn't really. It was wear and tear, which, unlike tendonitis, is not terribly responsive to conventional treatments. (See, e.g., a post of Eric Hochstein on one of the recent shoulder threads making this same comment regarding tearing.)

    In any event, Dr. Jaegermeister sent me this article today from the NYT, which makes PRP sound very promising for athletes. Glad I tried it, as I believe my shoulder is significantly better as a result and I am no longer in chronic pain. (Not to say I still don't get occasional pain -- but it can be managed with RC exercises, fins and ART and I don't feel the urge to quit swimming or skip practices due to pain.)
  7. New World Age Group Record

    by , February 17th, 2009 at 11:00 PM (My non-workout blog and random thoughts)
    Congratulations to my brother Linc! He just broke the 50-54 age group record in the 200 meter breast stroke. His swam the race in 2:32.06. The old WR was 2:32.78 by Ben Doyle on 7/14/08.

    In an email, Linc credits his son, Douglas, for helping correct some stoke flaws:

    "Yes. This goal was outside my ability, but Doug made some important adjustments the afternoon before the race. The best part was that Doug could make the stroke changes AND show me how what adjustments that I needed to make before the race. I admit, I did not execute his corrections well; however, I cannot dispute the results.

    The race was at Univeristy Vancouver BC at the Gay& Lesbian "Love Meet."

    If you could come get some face-to-face coaching with Doug before your Nationals, it would be valuable. I credit him with my World Record this weekend."

    His son is the top ranked Division II breaststroker and enrolled at Seattle University.

    Thanks to Skype, Doug and I have also been in contact and he has given me some very good tips on my backstroke. I hope I can live up to my brother's standard for breaking records.

    Fortunately, I just aged up to the 55-59 age group. Who knows, with some breast stroke help, I may yet be able to swim the IM.
  8. Sick as a dog!

    by , February 17th, 2009 at 09:04 PM (The Labours of SwimStud)
    Not in the good way either.
    40 mins elliptical. No swimming feel like crap but at least I got some exercise in!
  9. Spunky Po'Boy McPunkerton-Thornton

    by , February 17th, 2009 at 07:41 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    As some of you may know, and others are perhaps discovering for the first time, Vlog the Inhaler, like Sybill, is a person of multiple, and for the most part delightful and/or pathological, personalities.

    We have, for instance, Jim Thornton, AKA, James Thornton, AKA, James S. Thornton, and various other anglosaxonate aliases of this sort. Born a white male Episcopalian country clubman jr., MasterJimmy (as he was known by servants and bank tellers alike) grew up understanding that he was made in God's likeness: indeed, he and his twin brother John were, in their own eyes and the eyes of the surrounding community, as close to the spitting image of God as could be found anywhere in the firmament.

    Oh, I was also known widely as Golden Boy.

    More recently, we have Jamesuardo, the Hispanic form of the above, a little further from God's image, to be sure, a bit tanner than the clubman jr., but one of the few completely original surnames in the Internet universe, and thus one of the few people who can get email addresses and the like at popular sites without having to add an endless string of random numerals and letters. Taken, in fact, so taken that the first available facsimile is

    But To my knowledge, still robustly available!

    In even more recent times, following the adoption of atheism as my personal saviour and the epiphany that a white male Episcopalian country clubman jr. is, in point of fact, not the spitting image of God, but, if anything, the very antithesis thereof (not, mind you, that either God or Antigod now exist in the world of this defrocked former clubman who would no longer even want to be admitted to the Allegheny Country Club even if he could afford it and could find a single living soul to put him up for membership)--following all this, and inspired by the Nietzchian concept of resentiment (learned not from a primary source, but rather as such was explained to me by my still God-Like identical twin brother after John had taken a class in philosophy at UNC-Chapel Hill in the early 1970s), wherein the Germanic philosopher argued that what we want, but cannot get, is devalued, and its opposite held up as a virtue, thus explaining the "turn the other cheek" and "the meek shall inherit the earth" passive aggressiveness of the early Christian devotees, who wanted the power of their Roman bastard overlords, but had no chance whatsoever of securing this...

    Where was I?

    Oh, thus was berthed Jimby the Scrivener, who made up in utterly mild mannered ineffectual good naturedness what the former Clubman Jr. had claimed for himself in his "highest being in biological and theological evolution" birthright mentality.

    Jimby, nice, pleasant, not arrogant, not an in-your-face blackguard, but rather, at best, a gently teasing jokester whose most defiant of all positions was, as his famous scrivener inspirtation, Bartleby, taught him to say, "I prefer not to." And then make himself as deadweighty and immoveable as a stubborn toddler who does not want to be bodily removed from the toy store.

    Jimby has been a pretty good persona, all told. He lets me stalk the CreamPuffs of the world without inviting restraining orders. He lets me complain about my illnesses and IRS audits and the like without provoking a barrage of rotten vegetables hailing down upon his harmless head. But Jimby, in his submissiveness to his fate and general vulnerability to misery and giving up easily, etc. is not without his downsides.

    Jimby has his place, as does Jamesuardo and, to be honest about it, James S. Thornton, dethroned Clubman who, to be even more honest about it, would still like to play golf sometime before he dies, no matter how ugly and divot-marked the rough and fairways will inevitably become in his wake.

    But as the assortment of me's face the prospect of financial ruin and death, James S. sneering, Jamesuardo swearing, and Jimby maintaining he would prefer not to, it occurs to us that perhaps it is time for a new morph to emerge: one with the wherewithal to confront the challenges of the New Era.

    And on this note, I would like to introduce the latest neonatal form of me:

    Spunky Po'Boy McPunkerton-Thornton.

    I do not yet know that well my new aging lad who refuses to surrender but remains, cheerfully and indefatigably, a man's man and a lady's man, part rogue, part scoundrel, part rascal, part scamp, but 100 percent the kind of man that everyone, including himself, can't help but like. Beyond this, I am not sure what kind of guy Spunky Po'Boy is.

    Thanks to my kindly vlogging commentators, whose sagacious counsel has provided the impetus for this new me's birth. If you know of any attributes that you think Spunky has, swimming related or non, please feel free to let me know.

    Likable as he is, Spunky Po'Boy McPunkerton-Thornton is a work in progress. He needs guidance, perhaps more of this than Jimby, Jamesuardo, Master Jimmy, Golden Boy, and James S. Thornton, even working in concert, can provide.

    Perhaps some of you have met Spunky at some point in your lives, and maybe even have stories to recall of his rough courage in the face of adversity and difficult swimming practice sets. Feel free to make up anecdotes to share about me.

    I need to know how to be next.
  10. Out of the comfort zone....again

    by , February 17th, 2009 at 05:37 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    500 swim
    (alternated free/back 2x100-2x75-2x50-2x25)
    200 IM drill
    8x25 w/ 5 sec. rest
    (alt. free/back)

    8x around:
    (I alternated back/free on this set, did not take any extra rest between rounds)
    75 smooth on 1:30
    (on back - 1:05-:07, on free - 1:01-:02)
    50 all out on 1:00
    (on back - :36-:37, on free - :32-:33)
    25 easy on 30

    pull 8x50 on 1:00 evens fast
    (buoy only, fast ones :34-:35)

    swim down 12x25 on 25 make interval
    (All free)

  11. Tuesday, Feb 17

    by , February 17th, 2009 at 02:50 PM (The FAF AFAP Digest)
    Yesterday afternoon, I swam an easy 1200 meters or so and sat in the hot tub for 20 minutes. Hoping to get some lactic acid out.

    Today, I went on a 5 mile trail run. Like the klutzy idiot I am, I tripped jogging down a hill again. When I did this last August, I had a sore ankle for 3 months. This time, I seem relatively intact. Don't feel like I have my running legs -- I've run so little the last few months. (Checked runlogger, only 7 x the last 3 months.) I must confess that I walked on an up. I hate ups.

    Left hip is still a bit sore. I didn't notice it much during the meet. I think the drive/plane ride home from Auburn aggro'd it. May see if I can get in to see my chiro. I'd like it to just clear up so I can go back to kicking fast in the pool.

    Hitting the gym tomorrow. I may try to write down what weights and exercises I'm doing. If I can figure out WTH they're all called. Jazz has suggested that I do some weight assisted pull ups, so I think I may add these to the regimen. I read that skinny Laura Smith is dead lifting 150 lb, which makes me a complete lightweight in the weight room!

    Updated February 17th, 2009 at 03:02 PM by The Fortress

    Swim Workouts , Running
  12. assigned: 30 x 100 fr on 1:30 hard

    by , February 17th, 2009 at 12:56 PM (Ande's Swimming Blog)
    Tue Feb 17th 2009

    16 days till Austin Grand Prix Thu Mar 5th

    BANDS before practice

    6:30 - 8:00
    whitney coached
    scy TSC main pool
    swam with tyler, max and Meg
    beside todd, brad, mike, nate, mike, larry, ned, amy, brandon, chris, & paul

    warm up
    5 x 200

    Main set

    assigned: 30 x 100 on 1:30
    strong aerobic pace / best ave
    do an 100 easy after 10, 20 & 30

    Round 1 100 fast 50 easy
    5 x (100 strong on 1:30, 50 moderate on 1:30)
    held 1:00's on 100's

    100 easy

    Round 2 2 fast 1 easy
    2 x 100 on 1:30 best ave
    followed by 50 easy on 1:30
    2 x 100 on 1:30 best ave
    followed by 2 x 50 easy on 1:30
    2 x 100 on 1:30 best ave
    went 58's & 9's on best ave 100's

    100 easy

    Round 3 1 fast 2 easy
    took at least 6 SDKs on the dive, several off each turn
    1) 100 easy speed from a dive
    went 57
    2 & 3 skip 2 100's
    4) 100 easy speed from a dive
    went 56
    5 & 6 skip 2 100's
    7) 100 easy speed from a dive
    went 56
    8 & 9 skip 2 100's
    10) 100 easy speed from a dive
    went 56

    easy 100

    assigned 500
    did: skipped it

    got out and rested

    put on FS PRO Jammers

    50 SDK easy speed
    roll start
    whitney timed
    went 24.4

    50 easy

    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    16 days away
    Meet format: Short Course AM, Long Course PM
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85

    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009

    May 7 - 10
    Entered it today

    Updated February 17th, 2009 at 02:36 PM by ande

  13. Tuesday 2/17 - Late start

    by , February 17th, 2009 at 08:40 AM (Mixing it up this year)
    I got up late since I had to get entries in for the state championships last night. Still did a good workout in what little time I had.

    Things to start working on in next few months -Backstroke, kicking, distance and sprint free.

    10x50 @ 1:00 free 1/2 pull 1/2 kick
    6x200 @ 3:30 odds free evens back with paddles went 2:55, 3:18, 2:48, 3:05, 2:38, 2:59
    12x25 @ :45 free kick every 3rd fast went 26,26,25,25
    10x50 @ 1:00 Back held 49's
    500 kick streamline alternate by 100 fly/free
    5x100 @ 1:45 free as 50 with 2 beat/50 with 6 beat kick

    Total 3500 yards
  14. Monday Feb 16, 2009

    Missed w/u

    2 x 100 with 6 beat kick

    10 x 50 k 5 on 1:10, 5 on 1:00
    - we didn't finish these

    3 x 200 Fr on 3:00
    1 & 2 were just under 2:35
    3 was about 2:30

    100 ez

    3 x (100 fast on 1:30, 25 ez on 1:00, 2 x 50 on :40 fast, 25 ez, 4 x 12.5fast/12.5 ez on :45)

    100 ez

    Did not swim or kick on Thursday because I have/had swimmer's ear ... it hasn't been bothering me as much lately so I think it'll be okay.

    Swam at a meet at Indiana University on Saturday ... just did the 50 fly/back/free and 100 free. Not happy with any of them really ... HORRIBLE finish on the 50 fly - needed at least 1 more stroke, maybe 2. 50 back actually wasn't bad I'm going to keep working on that event. BAD finish in the 50 free, too. 100 free I just couldn't get going on.

    Sunday I went running - only about 2 miles, kept a good pace though.
  15. Finally

    by , February 16th, 2009 at 11:42 PM (Mike's Rocky Mountain Blog)
    Went the EPIC pool this evening. It felt good to swim in a wide lane in cool water.

    20 X 75s
    1-5 BR @ 2:00 (25 kick/25 stroke count/25 build)
    6-10 FL @ 1:30 w/Zoomers (25 Left/25 Right/25 Swim build)
    11-15 BR @ 1:30 (25 kick/25 stroke count/25 AFAP)
    16-20 FL @ 1:30 (25 Lft/25 Rt/25 AFAP)
    100 cool down.

    1600 Yards (750 BR/750 FL/100 Easy)
  16. One of the Laws of Thermodynamics

    by , February 16th, 2009 at 11:22 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I am not sure which one it is, but one of the Laws of Thermodynamics, if memory serves me even a little bit, says that energy runs downhill. Entropy is gaining on us all, relentlessly.

    Perhaps in the grander scheme, this could explain the past several months of swimming practice.

    I am wondering if anybody out there in vlog land might have less grand and more Jim-specific explanations for what is happening to me.

    I don't mean for this to sound woe-is-me-ish here, though I suppose that after playing the same instrument for so many years, it's not unreasonable to think that my words might seem to echo with at least a little bit of that atonal whiny soundtrack that has so frequently accompanied Jim utterances in the past.

    Still, I am hoping we can dissect me, and by extension, Everyman, to find out what is happening, if it is inevitable, or reversible, or slowable, or only likely to accelerate.

    Basically, the gist of my lament: my AT times are becoming noticeably worse.

    A few snapshots from my swimming practice log:

    Jan, 2003: 3 x 1500 on 20 min. in practice: times 19:20; 18:40; 18:28

    Jan, 2004: 4996 yards in 1 hour postal meet

    June, 2004: 46 x 100 on 1:20

    Sept, 2006: 4 x 100 sandwiched in between a bunch of 50s and 25s, the times for the 100s 57, 58, 57, 58.2

    Oct. 2006: 4 x 200 sandwiched in beween sets of 8 x 50 on :50, the times for the 200s 2:08, 2:08, 2:07, 2:07

    Jan. 2007: 2:08 for 200, 4:35 for 400; 7:08 for 600; 9:52 for 800

    Nov. 2007: 2:17, 2:16, 2:16, 2:11 for 4 x 200 separated by 300s

    Jan, 2008: 4825 hour swim

    Jan, 2009: 4700 hour swim

    Tonight's practice: 10 x 100 on 1:25; 8 x :50 on :40; 10 x 100 on 1:20, then I gave up and went to B lane like an abused dog, unable to complete the rest of A's practice (4 x 200 on 2:40; 4 x 100 on 1:15; 4 x 50 on :35.)

    I am just wearied out these days. It hasn't yet ruined my shorter swims, but I don't know. Swimming coach Bill thinks it's psychological, that I need some kind of placebo to get me thinking positively and trying harder again in practice. But I still find myself coming to the brink of vomiting--surely this must be some sort of index of effort, right?

    I do not want to think that I am slowing down.

    I do not want to think that I am nearing the Great Resting Reward.

    I do not want to think that the IRS will be able to feast on my remains without me so much able to raise a finger, a middle finger, to wag in their direction and say, No, Jimby prefers not to!

    "Not to what?" asks the IRS lady, her breathe reminiscent of Jimby's other female nemesis, that damnable nurse Ratchett.

    "I prefer not to! Not to anything you want! I prefer not to!"

    Wagging that finger savagely now.

    In any event, I do not want to think any of this figures in a slippage in my AT time.

    I am hoping my vlogging viewers might be able to come up with alternative scenarios to propose, to cast me a placebo, if you will, to rally me back!
  17. Full day!

    by , February 16th, 2009 at 10:13 PM (The Labours of SwimStud)
    Well today was back to schedule... no rest for the weary.
    Got to the pool at around 10 and got stuck into the workout that was written up:
    500 FR 9:00 went 7:35
    5 times thru:
    100 K 2:30
    100 Swim 2:30
    I did them BR, FR, BK, BR, FR.

    5 x 200 3:45 as:
    200 EZ
    50 EZ/150 FAST
    100 EZ/100 FAST
    150 EZ/50 FAST
    200 FAST
    10 x 50 1:00 black lines (2 turns)
    8 x 25 IMO on :30
    300 EZ to cool

    Brief shower and into the gym to lift for 40 minutes:
    Leg/Calf press
    Leg Ext
    Leg curl
    Bench Press
    Pull Down

    Updated February 16th, 2009 at 11:11 PM by SwimStud

  18. Hello lamp post, what ya knowing?

    by , February 16th, 2009 at 07:32 PM (Swimming, Life, and Other Stuff!)
    I love days off! Here's my schedule today,
    1) woke up, read paper, drink coffee, compile grocery list.
    2) Purchase chicken chili ingredients, yogurt, and fruit
    3) Throw chili stuff in pot to slow cook.
    4)******Great Swim at Carmel Aquatic Center! Some of the Lady Greyhounds were casually swimming so I got to congratulate them, Coach Plumb too!
    5) Out to lunch with daughter #3. Teachers love to eat out for lunch, I only get about 15 minutes at school for lunch so I equate lunch in a resturant to a Spa!
    6) Met daughter # 1 at Target and bought her a new bikini for spring break.
    7) Called Hamilton County Courthouse, found out I do not have to report for jury duty tomorrow.
    8) I am getting ready to go to pilates for a 75 minute session. I am going to get there a little late in hopes that all the rings are gone.
    SIMPLE, RELAXING, It doesn't take much to entertain me! Oh, here's my self created swim workout for today:

    1) Warm-up- 500 swim concentrating on good turns and trying to hold streamline and dolfin at each turn.
    2) 2 X 250 Free on 4:00 int. First one in paddles breathing every 3 strokes, second one no paddles.
    3) 5 X 100 Free on 1:45 int. Felt peppy!
    4) Easy 100 w/EVF paddles
    5) 10 X 50 Free on 1:00 still peppy!
    6) Easy 100 w/EVF paddles
    7) Super 500 Free (25's done with Fly)
    8) Super 500 IM Add-on (25's done with Free)
    9) 4 X 25 Fly all out with zoomers on (I never wear fins but I need something to help me speed my stroke up. I am going to end each practice w/4 all out fly laps for the rest of my life and see if it helps)
    3,300 Yards of feeling groovy
  19. Pull, pull, pull....

    by , February 16th, 2009 at 02:56 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    600 swim alt 75 free/25 no free
    (on no free did fly-back-breast-breast-back-fly)
    300 IM drill

    Main Set
    pull 8 x 75 free (w/paddles) on 1:15: breathe 3/5/7/25
    (although I'm not very good at hypoxic sets I managed to do this one. swam these in about 1:05)
    100 easy

    pull 3 x 200 back (no paddles) on 3:30 desc. 1-3
    (went 3:20-:10-:02)
    100 easy

    pull 12x25 on 30 (no paddles) odds free, evens back: every 3rd one fast
    (on free ave :20 with fast ones around :15, on back ave :23 with fast ones around :18)
    Cool down
    200 easy


    Will do 40 min spin class during my lunch hour.
  20. Monday 2-16-2009

    by , February 16th, 2009 at 01:54 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Priscilla.

    200 free
    200 scull

    8x50 - 25 combination drill (wrist flip finish, fingertip drag, catchup, and breathe every stroke)/ 25 swim - I'm starting to get the hang of this drill and my pull feels great while doing it. Now to translate that pull to my regular stroke!!!

    Twice through:
    • 6x50 free on :45 - I tried to hold 40s, which was my secret goal for Saturday's 500. I held 40 for the first 4, then fatigue set in and my pace dropped to :43s and :44s.
    • 4x50 free on 1:05 - I needed these for recovery, but I still worked on a long reach out front to hold a better streamline and a good catch.
    • 2x75 free on 1:35 - easy while trying to hold good form.
    8x50 on 1:05 - Working turns (pull with bottom arm first, which I do, and breathe on second or third stroke rather than first, which I don't do! Last two were easy warmdown.
    2500 yards

    Notes: I may not get to go to any more meets prior to my move, so I will take this opportunity to work extensively on my stroke rather than concentrating on building endurance and getting a workout.

    Updated February 16th, 2009 at 02:05 PM by Iwannafly

    Swim Workouts