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  1. Tuesday 1/13 - Day two of back trouble

    by , January 13th, 2009 at 08:42 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
  2. Love me two times babeeeee...

    by , January 12th, 2009 at 11:10 PM (The Labours of SwimStud)
    OK well not love but swimming...almost as good...

    Early dip was the normal skills and drills merry go round:
    4 x 50 FR to warm
    12 x 25 K no fins :45 #4, 8, 11 & 12 AFAP (no rest between 11 & 12)
    3 x 100 K HARD with fins :20 RI
    4 x 50 Pull fins, paddles and snorkel
    4 x 50 swim snorkel and paddles
    4 x 50 swim paddles
    4 x 50 swim 2 snorkel/ 2 no gear.
    Total 1600

    Best part of 20 minutes water treading while coaching in the deep end.

    Evening swim all free:
    6 x 50 swim
    5 x 200 thusly:
    1) EZ
    2) 150 EZ/50 HD
    3) 100 EZ/100 HD
    4) 50 EZ/150 HD
    5) HD
    100 EZ
    500 8:45 (1:45pace)
    400 6:40 (1:40pace)
    300 4:45 (1:35pace)
    200 3:00 made it but needed rest to go
    100 1:25 made it gasping!
    300 EZ
    Total 3200

    Grand Total 4800
    Swim Workouts
  3. This is cool!

    by , January 12th, 2009 at 10:59 PM (The FAF AFAP Digest)
    Received an belated xmas present from my Mommy today:

    Trying it out tonight on my often cranky left shoulder. Looks awesome.

    Also, had a complete brain fart today. Thought my meet was the weekend after next. No, it's this weekend. I wish I hadn't increased weights today, as I'm already sore. Might take it a bit easy the next couple days so I'm not for my meet. I already have new event jitters as it is! lol

    Just saw I was in lane 8 for two of my three events -- my very fav thing in the world. lol At least it's a decent pool.

    Updated January 12th, 2009 at 11:06 PM by The Fortress

  4. Fast Aerobic Free

    by , January 12th, 2009 at 04:15 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to noon at the Jamerson YMCA (SCY)

    200 free
    100 catchup drill
    100 free
    6x50 fisted free on 1:00 (held :45s)

    Twice through
    3x100 free on 2:10 - last one fast
    (1:30, 1:30, 1:20 - 1:30, 1:29, 1:19)
    4x25 free on :30 (held :20s relaxed but hard)
    Extra minute of rest

    8x50 free on 1:15 (held:40 fairly relaxed, worked turns and breakouts)
    8x25 free on :45 fast (went :17-:18s)
    4x25 free on :30 (held :20s)
    200 w/d (I did 100 of this backstroke, which is unheard of for me!)
    2400 yards

    My two fast 100s felt very relaxed and I concentrated on a good catch with high elbows.

    Updated January 13th, 2009 at 09:59 PM by Iwannafly (Because I can!)

    Swim Workouts
  5. Distance Day

    by , January 12th, 2009 at 03:31 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warm up
    1 x 300 choice

    2 x 50 25 scull/25 swim
    4 x 100 drill cycle, did 2 free and 2 back

    Main Set
    2 x 250 free on 4:00
    1 x (200/100/200) 20 sec rest after each
    5 x 100 on 1:45
    10 x 50 on 1:00

    Cool down
    1 x 100 easy kick
    1 x 100 IM easy

    Total: 3000 yards
  6. To swim sick or not to swim sick, that is the question

    by , January 12th, 2009 at 03:30 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    In the past, I have occasionally asked for stroke analysis.

    In this video, I ask for throat analysis.

    Thanks for viewing. And please forgive today's uncharacteristic brevity. For fans of prolixity, if this is a word, I hope to be back to full throat soon.

  7. Monday, Jan. 12

    by , January 12th, 2009 at 02:34 PM (The FAF AFAP Digest)

    35 minutes of weights. Increased the weights on a few exercises.

    Swim, solo, SCM:

    Warm up:

    700 variety swim, kick, drill

    Main set:

    Still not feeling 100%, so I did Stud's set again at a fairly mellow pace.

    3 x

    8 x 25 fly
    4 x 50 back
    2 x 100 breast
    1 x 200 free

    I modified it this way:

    Rounds #1, 3:

    8 x 25 easy speed fly @ :40
    (worked on staying flat and not lifting head up as much to breath)
    4 x 50 back @ :55
    2 x 100 breast @ 2:00
    (worked on taking the dolphin kick at the beginning of the pulldown instead of in the middle consistent with the new rule. I get farther, but it takes more oxygen.)
    1 x 200 backstroke kick @ 4:15, negative spilt

    Round #2, all kick, except I swam the breaststroke portion

    8 x 25 fast dolphin kick w/ board @ 30
    4 x 50 backstroke kick @ 1:00
    2 x 100 breast @ 2:00
    1 x 200 backstroke kick, negative split

    100 dolphin dive

    Total: 3200 meters

    Sat in the steam room for awhile.


    1. I'm going to try to take Michael/qbrain's advise this week and break my weight/core routine into 5 smaller workouts. This will involve getting to the gym more often. This is somewhat hard for me because the gym pool (which I swam in today as I was short of time) is way too hot. Can't sprint in it. So I have to spend time traveling to another pool. Not sure how this will work out. Can't get through all my weights that quickly. I could just up with 3 shorter sessions of weights. But I'm going to give it a spin and see how the week goes.

    2. My neck is killing me! I've wrenched it the last two nights sleeping. I'm often a restless sleeper, so I do this occasionally. Didn't swim any freestyle except in warm up today because it hurt to turn my head to the right. Calling my chiro shortly.

    3. Planning a couple sprint & mermaid workouts this week. I can feel that I didn't swim much last week. Would like to be in the water more this week.
  8. Fat Man's swim on Saturday

    by , January 12th, 2009 at 02:04 PM (Fat Man back in the Pool)
    First Colony Aquatic Center - 25 SCYs Dana Coached.

    500 warm up
    10 x 50 free on :50
    500 Free (25 sprint, 75 dps)
    8 x 50 free on :50
    500 Free (1st & 3rd 25 sprint, 2nd & 4th dps)
    6 x 50 free on :50
    500 Free for time
    150 warm down


    Most yards for the fat man in a work out since he has been back. Talking to our group - 2500 to 3000 is about the norm. New lane group for me, I probably should have led it. 500 for time was slower than previous.
  9. Mon 01/12

    by , January 12th, 2009 at 01:33 PM (Ande's Swimming Blog)
    Monday Jan 12th, 2009

    My left lower back hurt a little, with pings of sharp pain now and then, felt it a little yesterday

    My plan for the meet this weekend was to train through but I'm tempted to rest a little

    Ande's Swimming Blog short cut is

    NEXT MEET:Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    5 days away training on through (no rest)
    #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
    52 days away
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    Time Standards are up:
    I have cuts in the events I want to swim

    Lifted weights today
    lat press 8 x 40, 8 x 45, 8 x 50, 8 x 55
    lat pull 8 x 160, 6 x 197, 5 x 207
    bench press 10 x 135, 6 x 185, 4 x 190
    leg press 10 x 230, 10 x 320, 6 x 360

    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:41
    swam with doug mike & nate
    beside Tyler & Larry

    warm up
    assigned 900 did 600

    4 rounds of: (swim & desc 1 - 3, k 4)
    400 fr went 4:15 on #3
    30 sec rest
    200 im went 2:15 on #3
    30 sec rest
    100 bk

    did several rounds of
    100 fr
    075 br
    050 bk
    025 fl

    got out around 7:45 am
    drove to San Marcos to help coach the
    San Marcos High Swim Team

    Updated January 12th, 2009 at 03:31 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  10. Monday 1/12 - Back was hurting bad

    by , January 12th, 2009 at 08:42 AM (Mixing it up this year)
    My first couple of turns today were excrutiatingly painful, but as I have found out if I just push thru it, this too will go away eventually. After the first 500 I seemed to settle down, still sore but not the bad type of pain. My right hip is out of alignment and I was unable to pop it into place yesterday. Maybe I'll have better luck today.

    Well here is what I pushed thru:

    30x50 @ :55 Free did all the flip turns even though I did not want to

    2x 200 @ 4:00 Breast went 3:42 and 3:45
    ....4x50 @ 1:15 Breast kick
    ....2x100 @ 2:00 Breast 1/2 drill (double kick) 1/2 swim

    8x25 @ 1:00 Breast Scull
    6x100 @ 1:45 Free #2 and 5 Breast on the breast went 1:45 and 1:47.

    Total of 3700 yards
  11. Sunday, Jan. 11

    by , January 11th, 2009 at 10:47 PM (The FAF AFAP Digest)
    Took a "sick day" on Saturday and felt better today. Good thing too, because Mr. Fort decamped to Pittsburgh to watch the Steelers this morning and I was booked solid with kid stuff the whole day. Headed to the gym to swim after coaching the summer league kids tonight -- but the pool closed early at 7:45 pm. Boo!

    Went home and hopped on my indoor cycle for an hour while watching the Golden Globes. (Really want to go see Doubt and The Reader.) Did a little bit of biking with the toes pointed down a la Jonathan Miller too. Then did 30 minutes of RC exercises and stretching. So I still got in a decent workout.

    Paul Smith sent me this backstroke drill. Looks fun, wish I could try it myself. If you can, you should!
  12. Of sandpipers, sore throats,and stroke analysis

    by , January 11th, 2009 at 09:47 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    1. Sore throats.

    Throat sore today, so sore, in fact, that it was a chore swallowing the 8,000-10.000 Kcals that still managed to somehow wend their way through the inflamed Scylla and Charybdis of my gullet and enter my stomach.

    Next Sunday, I am signed up for the 1-hour postal swim in the morning, followed by a Y meet in the afternoon. I am hoping that my sore throat is better by then. I will probably attempt to go to my swimming practice tomorrow, but will almost certainly need to swim in lane B or lane C, and keep some Ricolaaaaaaa! lozenges at the end of the pool within easy reach.

    2. Stroke analysis
    I am in negotiations with Jim M., our extremely knowledgeable webmaster nonpareil, for creating a new "group vlog" where interested swimmers can post video of their strokes to be analyzed by any volunteers (Chris, Ande, Patrick, Fortressa, etc.?) who might offer tips. I could do this here in my own vlog, but I think a dedicated one-stop-group-vlog site, dedicated only to swimming stroke analysis, could be very useful. I will keep you posted on the progress here.

    Note: by "in negotiations" with Jim M., I mean simply that I have sent him a private message asking for advice in how to actually do a group vlog. I am waiting for him to answer, which I am sure he will do soon, given his work ethic and general levels of indefatigability.

    3. Sandpipers
    My brother has done another wonderful short video on a type of shore bird native to Cape May County, New Jersey, where he lives. It has a wee tiny bit of human swimming, but a lot of lovely ocean videography of waters where my new Open Water swim will be held every year from now on, a few days before or after our birthday on Sept. 24th. This is a great time of year for open water swimming in New Jersey. The crowds are largely absent, and the water is as warm as it gets all year.

    Please enjoy the sandpipers!

    And stay tuned for the group Stroke Analysis Video Group Blog

  13. Sunday Jan 11th, 2009

    by , January 11th, 2009 at 06:17 PM (Ande's Swimming Blog)
    did not swim yesterday

    blogged today's practice at:
    Swim Workouts
  14. Track Workouts

    by , January 11th, 2009 at 12:49 PM (My non-workout blog and random thoughts)
    A few years ago, when I was runnning (for triathlons and the Bataan Death March), I got involved with a group of people who did track workouts.

    It was fun, but I no matter how hard I tried, I could never run very fast. I still don't know how anyone can run 400 meters in under a minute. I think my best time was 1:20 with a strong wind. I've stopped running and I think it has helped my swimming (I'm a little faster than I was when I was running).

    Track workouts are not as demanding at swimming workouts. You can find sample track workouts on line - or you can go watch some college or high school workouts.

    The workouts follow the same format - first, perform both dynamic and static(?) stretches. The current wisdom states that static stretching actually weakens muscles. Next, there is "main" (and only) set - 10 x 400 meters with 100 meters jog recovery. And that's it! Track athletes don't slave away for hours like swimmers.

    It makes me wonder why their workouts are so much shorter than our workouts. Perhaps my limited sampling is flawed, but from what I've seen and read, track athletes don't spend hours training each day.
  15. Saturday 1/10 - The IM Pyramid

    by , January 10th, 2009 at 07:26 PM (Mixing it up this year)
    I always loved this workout so today I decided to do it, the IM Pyramid, but before I started on this I met up with Sandra and we did some fly and breast drill work, the water was hot today atleast 84.

    200 free EZ
    20x25 @ 1:00 Fly drills with fin
    4 chest press arms at side
    4 chest press arms in front
    4 rotating every six kicks
    4 3right 3left 3 swim
    2 fly with fins
    2 fly no fins fast
    20x25 @ 1:00 Breast drills
    4 kick
    4 kick with bouy between knees
    4 kick board under hips
    4 with 3 second glide
    4 swim
    500 Free with paddles and bouy

    Sandra left at this point so on to the IM Pyramid all done on :15 Rest

    25 Fly
    50 Fly
    75 as 50 Fly/25 Back
    100 as 50 Fly/50 Back
    125 as 50 Fly/50 Back/25 Breast
    150 as 50 Fly/50 Back/50 Breast
    175 as 50 Fly/50 Back/50 Breast/25 Free
    200 IM
    175 as 50 Fly/50 Back/50 Breast/25 Free
    150 as 50 Fly/50 Back/50 Breast
    125 as 50 Fly/50 Back/25 Breast
    100 as 50 Fly/50 Back
    75 as 50 Fly/25 Back
    50 Fly in :49
    25 Fly in :18

    400 as 100 swim/100 drill/100 kick/100 swim

    Total 3700 yards
  16. Speed (?) work

    by , January 10th, 2009 at 01:35 PM (A comfort swimmer's guide to easy swimming)
    Supposed to be a sprint workout. After not swimming for over a month, I'm not very fast.

    SCY, Solo

    1 x 300 as 200 free/100 back


    3 x 200
    #1: Kick, on back no board as 25 flutter/25 dolphin
    #2: 4 x [ 25 kick (no board) / 25 stroke drill ]
    #3: 4 x [ 25 stroke drill / 25 swim ]
    Did all of the strokes on these
    6 x 50 as 25 swim DPS/25 swim, build-up
    1-3 back, 4-6 free, RI :15

    Main Set

    Did 2 times through, 1st time free, 2nd time back
    16 x 25
    #1-4: Swim, build-up
    #5: All easy swim
    #6-9: Swim, 12.5 yds FAST / 12.5 yds easy
    #10: All easy swim
    #11-14: Swim, 12.5 yds easy / 12.5 yds FAST
    #15: All fast
    #16: easy swim
    1 x 50 easy

    8 x 50 on 1:15
    • 2 rounds of the following, 1st time free, 2nd time back, no extra rest between rounds:
    #1: kick
    #2: Swim, build, focus on excellent technique,
    great turns, and streamlines
    #3: FAST, from a push, long and strong
    Went :32 on the free. On the backstroke, my calves cramped at about 40y and I just glided to the finish at about :37
    #4: easy free or back

    Cool down
    1 x 100 easy free

    Total: 2600 yards

    Updated January 14th, 2009 at 09:11 PM by poolraat

  17. Long(er) IM/Free Pace

    by , January 10th, 2009 at 11:29 AM (TJ's Blog of Slow Swimming!)
    Worked out on my own this morning, but I left my coaches instructions in the description.
    7:00 AM to 9:00 AM at the Downtown YMCA (SCM)

    Warm up:
    400 fr

    16X25 drill, 4 of each stroke, on :40 (on :35 for the fr drill) - I did 2-1-2 for fly, 6 kick and roll for back, alternated 2 second glide and 2 kick/pull breast and alternated fingertip drag, 6 kick and roll free.

    Descend 1-3, no extra rest after the first 3:
    3X100 fr on 2:00 - 1:55, 1:48, 1:43
    3X100 IM on 2:10 - 2:05, 2:00, 1:58

    9X100, no extra rest between mini-sets of 3:
    1-3 50fl/50bk 2:10 - ~2:00 for all
    4-6 50bk/50br 2:20 - ~2:05 for all
    7-9 50br/50fr 2:05 - 1:58 - 2:00 for all

    9X50, no extra rest between mini-sets of 3:
    1-3 25fl/25 bk 1:10 - 1:00 for all
    4-6 25bk/25br 1:15 - 1:10 for all
    7-9 25br/25fr 1:05 - :58, :58, :57

    100 EZ Free (and 3:00 bathroom break)

    5X50 fr on :55 at 500 race pace (about :46, under :50 even if you’re having a bad swim day) - I went :45, :45, :49, :49, :51 - I fatigued badly on the last two.

    50 EZ Free

    5X50 fr on 1:00 at 500 race pace - I went :45, :48, :50, :50, :50 - I was wiped after the first one.

    200 EZ

    2X100 fr on 1:45 at 500 race pace (under 1:35, under 1:40 if you haven’t been drinking Gatorade or the such) - I went 1:35 and 1:41

    4x150 kick with fins
    #1 dolphin on back, working on backstroke body position with hands at my side
    #2 flutter on back working on the same as things as #1
    #3 same as #1
    #4 flutter kick on my side working on kicking downward as much as I do upward.

    200 Warm down

    4700 meters

    Notes: I felt much better today than yesterday. I've had this set from my coach for about 6 weeks now and I have not made the whole thing until today. I didn't even have to cheat on my backstroke intervals. I will admit to doing one arm fly for a majority of the fly intervals. I have trouble finishing my stroke when I switch to two arm and as a result, my arms get stuck in the water, which is really tiring!

    Updated January 11th, 2009 at 12:51 PM by Iwannafly

    Swim Workouts
  18. Home is where the heart is. (from joe's garage)

    we arrived back upstate thursday evening, just two days after my ASD procedure at ny presbyterian. i can't sing enough praise for all the doctors and staff that saw to my needs during my stay.... all truly professional, focused and compassionate individuals that when combined, help to create a five star world class destination for people with serious health issues as well as sniveling little whiners like yours truly.

    for your viewing pleasure i am linking a few videos that describe the equipment and the procedure.

    this first video is about 30 seconds and shows "the patch" or if you prefer ASD Occluder

    this next video is equally brief and
    by the magic of computer animation shows the occluder being positioned in a virtual heart.

    this final video is a human interest story from a CBS affiliate in california. it is about two minutes long and if you can tolerate the patronizing tone of the two anchors, you will be treated to a story that is exactly the same as my own (except for the CA resident mother of two part)

    this last link is of a wall chart describing the application and removal of the self-adhesive condom cath. this simple device is truly the unsung hero of the whole operation because the call of mother nature never comes at the right moment... and it was in reaching for the dreaded urinal that popped my femoral artery open after the last procedure in albany... so anyway... here it is:

    i think those full body tech suits should be equipped with these as i am sure that many swimmers are tempted to use the pool for the wrong purpose after they have spent twenty minutes squirming into their kit. (i wasn't sure how i would segue into a swimming related topic, and i admit, that was a little bumpy...but i'm going to leave it anyway)

    i am planning my next splash for tuesday the 13th with the gunks masters. (might have to move over a lane or two) it will be good to start blogging about swimming again.

    from the deep end,
  19. Once, twice, three times a crazy!

    by , January 9th, 2009 at 07:43 PM (The Labours of SwimStud)
    Yes it is a three-a-day day today!
    Began with 2800 this morning at 5am.

    IM workout:

    600 FR/NF by 100's I did my NF BACKSTROKE, which I enjoyed...I am beginning to think there is something wrong with me
    8 x 50 1:00 (2x) 3 x IM transitions & #4 a 50 FR

    (4x) 100 FR 2:00; 100 IM 2:00--Felt good for making the ints and not wussing out.
    (3x) 100 FR EZ 2:00; 100 NF hard 2:00--I went back to form and did BR.

    In the mid morning I hopped in for 1500 more:
    4 x 50 Swim with Snorkel
    12 x 25 K no fins; w/board on :45 Every 4th AFAP. On the last 50 again I went AFAP without stopping.
    8 x 25 IMO :30 Made them all and didn't die!
    4 x 50 of each of the following:
    Pull: full gear, fins, paddles and snorkels.
    Pull: fins & snorkel
    Swim: Paddles
    Swim: No Gear

    Repetitive? Yes. Getting me anywhere? I think so!

    Stroke feels really nice--I could be really swimming badly though lol

    In the PM:
    1.25 mile run.
    20 Minutes on Elliptical.
    Main group weights:
    Leg & calf press; bench press, pull downs
    Core work with the yoga ball.


    Updated January 9th, 2009 at 08:49 PM by SwimStud

  20. The apogee of a dilettante

    by , January 9th, 2009 at 07:01 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Stardate 1-09-08.

    Your exhausted, wizened, and sore-throated vlogging correspondent, with the considerable help of his robust, young, handsome, identical twin, cross-dressing brother, present to you what may very well become the video anthem for every mediocre competitor who has the AUDACITY
    to stuff his stuff into an overly tight Speedo racing costume and aspire to the record books.

    I can take credit for only a small part of this wonderfully inspiring motion picture--i.e., the writing, starring, audio, and obligatory semi-nude cheesecake shots of me.

    My impossibly good-looking identical twin, whose allure is evident in both his male and female morphs, to the point where I would entertain having a three-way with him if it weren't so obviously wrong, anyhow, my brother John deserves much of the credit for this film.

    If Hoosiers could be remade without the basketball stuff, and set instead in a small town swimming hole, and furthermore if Gene Hackman could be placed squarely into this hole, well, I am pretty sure you know exactly where I am going!

    As someone--who knows whom?--has already posted on the RustyScupperton YouTube video channel, the host of this gem of a talkie:

    Absolutely wonderful! This film is not
    just about one man's tenuous claim
    on swimming glory; it is about
    Mediocre Everyman's striving
    for recognition in a world
    that says back to him,
    No! Not you! Not now! Not hardly!

    One final note: so compelling are the visual effects of this film that it is easy to get caught up in the visuals alone, ignoring completely the voice of the narrator. It is for this reason--plus a myriad more!--that
    Jim Thornton--Swimming's Glory demands not just to be watched and rewatched and rewatched again. No, it cries out for so much more!

    Word of wisdom to the would-be wise: if there be only one movie all year that you opt to watch 100 times, let this be it. You will not be disappointed.

    I, and by I I mean the film, am-is just that good!

    And on this note, I now invite you to enjoy as you have never enjoyed a swimming movie in your whole life.