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  1. Feel the Burn!

    by , February 4th, 2010 at 05:25 PM (The FAF AFAP Digest)
    Blogging from my iPhone as I stand in line for an hour waiting to get into the HS Regional meet ...

    This morning, I met Speedo at OakMarr for our Thursday swim. Fortunately, he checked the website and saw the pool closed at noon, so we met at 10:30. We did the same kick set we did last Thursday. I was worried my legs would still be gassed from my marathon kick session yesterday, but I actually went faster than last week. Pete was somewhat surprised at my kick endurance (and honestly I was too), but I think all those shooters and kick mountains have paid off. It went thusly:

    SCY @ OakMarr w/Speedo:

    Warm up:

    800 various

    Kick Set 1:

    6 x 200 @ 3:30

    1-2 cruise flutter kick w/board to get legs warmed up; I did 150s.)
    3-6 = backstroke kick, no fins

    Went 2:56, 2:53, 2:56 (nose clip problems), 2:51
    I had a good last 25 on the last 200. These were hard!

    To compare, last week, I went 2:59, 2:56, 2:56, 2:53.

    I'm hoping these have been some practice for next weekend's 200 back.

    100 EZ

    Kick Set 2:

    6 x 100 kick w/fins @ 1:20
    odds = flutter kick w/board
    evens = backstroke kick

    Went: 1:00, 1:03, 1:03, 1:02, 1:03, 1:01. Really got out after it on the first one. . Maybe a little too much ... Got a cramp on the second one and then just went as fast as I could. Legs were really burning. As I recall, last time I went 1:03-1:05. I'll have to check later. (Edit: Yes, my recollection was accurate.)

    100 EZ

    Kick Set 3:

    10 x 1:00 vertical kick
    odds = dolphin
    evens = breast

    100 EZ

    10 minutes hot tub

    Total: 2800 + VK


    My wrist felt better today. That's a good thing after days of intense kicking and leg work! I' done over 10,000 yards in 8 days.

    No other time for working out today. We'll see what tomorrow holds. I've heard that school for tomorrow is already cancelled. My investment in DVDs is really paying off this snowy winter.

    Updated February 4th, 2010 at 09:49 PM by The Fortress

    Swim Workouts , Test Sets
  2. Sarasota Y Sharks Masters 5:30 Workout -02/05/10

    by , February 4th, 2010 at 02:08 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    1 X 400 6:00
    8 X 50 :50
    1 X 200 3:00
    4 X 50 :50
    1 X 100 1:30
    2 X 50 :50

    4 X 100 kick 2:15
    4 X 50 kick 1:15
    25 fast/25 easy

    8 X 25 kick*fast, no board* :40

    8 X 25 :30
    1 X 100 easy 2:00
    Three times through.
    Round 1: 25's are fly, round 2 back, round 3 breast.

    4 X 400 pull 6:00
    Negative split each swim.
    Descend 1-4.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. Thu Feb 4th 2010

    by , February 4th, 2010 at 11:31 AM (Ande's Swimming Blog)
    Thu Feb 4th 2010

    Subscribe to this Blog



    scy, main pool
    Whitney coached
    6:30 - 8:00
    swam with Michael Lovato & Jon, beside
    Tyler, Marcio, Paul, Max, & Mark

    Warm Up
    800 done 175 fr with 3 SDKs off each wall, 25 under water

    Main Set

    continuous on :35 / 50 base
    50, 100, 150, 200, 200, 150, 100, 50
    made it

    1000 done 2 rounds of 300 k 150 fists closed 50 fast

    put on my pulling equipment (leg skin)

    continuous on :35 / 50 base
    50, 100, 150, 200, 200, 150, 100, 50
    made it

    1000 done 4 rounds of 25 fast, 25 easy, 50 fast 50 easy, 100 IM

    8 x 25 on 50 SDK no breath

    25 SDK fast
    whitney timed
    went 10.7

    2010 MEETS:

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down

    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
  4. Backstroking

    by , February 4th, 2010 at 08:33 AM (Mixing it up this year)
    With a meet this weekend I decided to cut things back alittle.

    1000 as 200 swim/pull/swim/kick/swim
    10x50@:55 Back w/paddles & board
    500 Back kick drills w/fins by 100 did fshion model, partial recovery, underwater recovery, arms perpendicular and streamline kick
    50@1:00 Back went :45
    100@2:00 Back went 1:35
    150@3:00 Back went 2:40
    200@4:00 Back went 3:17
    300 free kick w/fins
    200 free easy swim

    Total 3000 yards
  5. Low Fat Jimmies ™

    by , February 3rd, 2010 at 11:37 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Forced myself to go to practice tonight despite ongoing queasiness. Did 3,300 desultory yards of freestyle (while my lanes mates swam I.M.s) and managed to keep the stomach contents on the right side of all sphincters, which I suppose is a blessing of some sort, if not for me, at least for my lane mates.

    My last cartoon entry,
    Non-alcoholic digestif for a queasy mind, took quite a while to accumulate the 100 views I am holding myself to as a minimum before I post the next entry. This interlude, again, is probably a blessing, if not for me, at least for my viewers.

    We have one of our Amish Mudhole meets this weekend, and I am signed up for the 200. My goal was to break two minutes, but since the descent of this queasiness, I have changed the goal to breaking three minutes.

    My teammate Mark, AKA, 40yrold, who is, in fact, about to turn 42, suggested that in another day or so, my goal will be to just finish the 200. He may be right. Then again, his abilities to project into the future appear a bit suspect, as his choice of user names two years ago hints at.

    Tonight's cartoon is presented via a new technology that I accidentally discovered was lying around on my computer: Adobe Photoshop Elements. Evidently, I got a low-tech version of this when I bought my scanner.

    I mentioned it to my brother, who said he could show me how to use it. Until he had time to do so in detail, he said to just open two photos at the same time, then use the "lasso tool" and the "black cursor" to move stuff from A to B.

    I tried it.

    This, plus my nausea and ongoing financial problems, is how I came to invent Low Fat Jimmiesa revolutionary new snack delicacy for active swimmers.

    I am hoping to interest Leslie into trying some. They are gluten-free and guaranteed not to upset my stomach (though I can make not claims regarding your stomach.)

    The germ of the idea for
    Low Fat Jimmies originated many years ago, when I was a young boy with a fascination with ichthyology.

    At one point, I had 17 different aquariums in our basement, all teeming with gravid live bearers.

    Unfortunately for my cold-blooded wards, my interest in fish waned over the years. I became less and less reliable about traveling down to the basement to feed them.

    I remember waking up one morning from uneasy dreams and a horrible sense of residual guilt.

    It had been almost one month, I realized, since last I'd sprinkled any flakes upon the foul and diminishing waters.

    Stung by pangs, I raced to basement in hopes of rescuing whatever few had survived starvation.

    All of them--at least all of them large enough to see with the naked eye--were robustly, comically, even corpulently alive!

    This is when I first realized that the Second Law of Thermodynamics, though inviolable over the long run, is nevertheless circumnavigable in the short run.

    The cold-blooded live bearers had prospered by doing what they do best: cold-blooded breeding and birth giving.

    Then they ate their young.

    Low Fat Jimmiesare my variation on this quasi-autocannibalistic theme.

    Granted, we will have to await some further refinements in genetic engineering, stem cell manipulations, cloning, and the like for this dream to become reality.

    But I am convinced that it's only a matter of time before Modern Science will be able to mass produce miniaturized versions of my head ready for snacking purposes.

    The exact size of the little Jimmy heads will, of course, need to be worked out--we want, for example, for the skull to offer just the right levels of crunchiness (not too much, not too little) which will
    , with a single bite, release the delicious bounty of Omega-3 fatty acids (the only fat is good fat in Low Fat Jimmies ™)

    There are also virtually no carbs to worry about, nor any seriously dangerous and/or proven toxins to concern yourself with.

    So enjoy!

    I know that I shall enjoy a very long sabbatical before this particular entry garners100 views!

    Until then, I just ask that you snack responsibly.

    Oh--and brush your teeth more often than I do.

    Jimmie snacks on an early prototype for
    Low Fat Jimmies

    Updated February 3rd, 2010 at 11:49 PM by jim thornton

  6. Wednesday's (Horrifying) Shower Findings

    by , February 3rd, 2010 at 11:26 PM (Swimming, Life, and Other Stuff!)
    A good workout tonight at LA Fitness swimming solo. The water seemed a little cooler (84 or 85 instead of 88-89).

    **400 Freestyle Swim Building
    **2 X 200 Free on 3:30 int(paddles)
    **4 X 100 Free on 1:45 int
    **8 X 50 Free on :55
    REST 1 minute
    **300 Free Swim Stretchy
    **3 X 100 Free on 1:40 int.
    **4 X 75 Backstroke on 1;30 int.
    **6 X 50 (2 fly/2 back/ 2 breast on 1:00 int)
    REST 1 minute
    **200 IM rest :30 sec
    **2 X 100 Free on 1:40 int.
    **4 X 40 Flutter on Back w/fins on 1:00 int.
    **8 X 25 on :30 (4 free/4 back)
    REST 1 Minute
    **100 IM rest :15
    **2 X (4 assorted fly drills done on 25's with underwater dolphin, perfect fly, alternate arm fly, and 4 kick fly) :30 sec int. Use Fins!
    **4 X 25 Fly on :30 no fins
    4,000 scy

    I am quitting LA Fitness! My membership expires next week.
    If the pool were a bit cooler I would probably maintain the membership. The place is a pretty good deal at $35.00 a month if you take fitness classes and workout in the pool/ gym. Lately all I do is swim there 2 times a week. I think I can get a better deal with a nicer/bigger pool somewhere else.
    One of my last memories of LA Fitness will be the horrific moldy hairball that has lived in my favorite shower for 2 months!
    The nightmare started during my post-swim shower Thanksgiving week-end. I hopped in the shower and discovered a gnarly, thick, ebony colored hairball in the was big, really BIG!
    Unfortunately LA Fitness is a touch-free bathroom (hand dryers=NO PAPER TOWELS) so I had nothing to clear it out with. I didn't want to stand in the stall and dodge the crazy thing as it floated around in the pool puddle water soooo, I kicked it into the corner! Thankfully it wedged deep into the nook and stayed there!
    It stayed THERE; week after week, month after month. I developed a sick fascination with "checking it out" after each swim session.
    A month or so in the shower caused it to grow a fine coating of mold.
    Lately it seems to be morphing into a slick, black oily looking slime ball.
    I suspect it will eventually just liquify and seep down the drain. I'm predicting the hair (slime) ball will last longer than I do at LA Fitness.

    Updated February 4th, 2010 at 12:23 AM by Bobinator (spett)

  7. Calm Wednesday morning swim

    This morning’s 6am practice was a quick turnaround from last night’s workout, but everything felt ok and it felt good to stretch out in the water. As I had hoped, my friend the bug stayed away from the pool (or at least from my lane). Here’s the workout we did:

    900 warmup (3 x 100S/100K/100D)

    12 x 25 kick @ :40, desc. within each set of 3

    4 x 500 @ Rest :30-1:00: 1st 500 alt. drill/swim by 100; 2nd 500 is pull; 3rd 500 75S/25K; 4th 500 desc. by 100s [I did this set with my swimbuddy Ray, which made it fun—we’re very well matched for speed on freestyle, and really hammered the last 100 of that last 500.]

    10 x 100 IM @ 1:45, keep pace steady [I held 1:30 +/- :02]

    200 warmdown

    I got some good tips from Coach Chuck on my FL and BK while doing the IM set.

    The pool was hot today—I switched to my lycra cap midway through practice, and that made things a better.
  8. 2/3/2010 Ladder Day

    by , February 3rd, 2010 at 09:43 PM (The Labours of SwimStud)
    Well I think it's a ladder...maybe someone can correct me if not.
    I was running low on time so a did a ladder today as I know it's fast and pretty good work.

    1:30-1:35 pace

    10 x 50 K 1:30 no fins. Legs felt a bit heavy so I went around 1:15 most of the time but it was still work.

    4 x 100 2:00 desc 1:40, 1:30, 1:25, 1:20 all of these felt good solid swims not straining.
    4 x 50 cool

    60 mins weights and stretching.

    Thinking of a good sprint set fo my 50 FR.
    10 x 200 on 6:00 50 Flat out. 4 breaths 150 recovery rest to 6 minutes. What say ye? Good or bad?
  9. Wednesday, 2/3/10

    by , February 3rd, 2010 at 07:54 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    2x around:
    {200 swim, 200 kick, 200 pull}
    Round 1 free, Round 2 back

    swim 4 x 150 on 2:30 descend 1-4

    30 sec. rest

    swim 4 x 150 back on 2:45 descend 1-4

    pull 8 x 75 on 1:20 descend 1-4, 5-8
    with buoy only, did 1-4 free, 5-8 back

    Sprint 50 fly
    (didn't go very fast on this even though the effort was there.)

    150 easy swim down
    Total: 3200 yards

    45 minute spinning class
  10. Yoga + Kick, Wed., Feb. 3

    by , February 3rd, 2010 at 07:42 PM (The FAF AFAP Digest)
    Schools were closed due to our "blizzard." Yet I still got in a good day of working out.


    6 rounds of:

    1 x 100 jump rope hops
    3 position arms extensions

    Power Yoga:

    I did power yoga with the Bryan Kest power yoga DVD, advanced level.

    Here's some info on Bryan Kest:

    [ame=""]YouTube- Bryan Kest's Power Yoga[/ame]

    [ame=""]YouTube- Kashi Ashram: Bryan Kest Power Yoga class, 4 of 4[/ame] (kinda funny)

    I'm struggling with one advanced pose. You start with the revolved side angle pose with hands in prayer position like this: Then you wrap your left arm under your leg and your right arm around over your back and join hands. I'm almost there; I guess I need a flexier spine.

    I'm also working on a full camel pose in bikram -- I can do a regular camel easily enough, but I'd like to get all the way down.

    Jazzy has a theory that I only like workouts that "hurt" and hence that's why I dislike vinyasa. But I don't find that bikram and power yoga "hurt;" they're just more challenging.


    Warm up:

    600 various
    200 fly drills

    Kick Set #1:

    10 x 25 back shooters w/MF @ :30
    5 x 1:00 vertical kicking (dolphin, evil, dolphin, evil, dolphin)
    10 x 25 twirling shooters w/MF @ :30
    5 x 1:00 vertical kicking (same as above)
    10 x 25 belly shooters w/MF @ :30
    5 x 1:00 vertical kicking (same as above)

    Kick Sets #2: CS Kick Mountain, done all dolphin kick w/board & MF

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 2:45
    1 x 300 @ 4:15
    1 x 200 @ 2:45
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    I cut my previous intervals down by 15 seconds on the 200s and 300.

    100 EZ

    Stroke Set:

    10 x 50 PLD evil w/MF @ 1:00

    100 EZ

    10 x (25 easy speed fly + 25 EZ) @ 1:00

    100 EZ

    Total: 4150 + 15 min. VK



    I felt pretty good today, though I'm quite sure my legs will be tired tonight. Well, they already are. Hoping to swim with Speedo tomorrow. My eyes are better; my wrist was sore after yesterday's drylands, so I didn't do anything to strain it today.

    Updated February 3rd, 2010 at 09:56 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  11. Getting the Most out of Lunch Break

    Went swimming on my lunch break today; did 800 yards in 45 minutes.

    Spent most of this workout focusing on freestyle open turns, using the Go Swim videos on You Tube. This is a great series of steps building toward a faster, more efficient open turn. Since time is so limited on my lunch break workouts, it seems to make more sense to focus on a particular skill, rather than just trying to slog through more yards.
    Swim Workouts
  12. Wednesday Feb 3, 2010 - very late

    I did not want to get out of bed this morning. I finally convinced myself at 5. I have to leave by ten to 5 to have a chance at getting there on time. Needless to say I dove in about 20 minutes late.

    Warm-up was (didn't do any)

    2 x ( 200 swim, 200 kick, 200 pull)
    Round 1 free, Round 2 choice

    2 X (4 x 150) Descend
    Round 1 - free on 2:15
    Round 2 - BK/BR/FR on 2:30

    12 x 75 pull on 1:10
    (I did 8 x 75 kick on 1:20 with zoomers)

    200 c/d

    2000 yards in less than 40 minutes. Kinda proud of that. Hoping to swim and be on time tomorrow.
  13. Sarasota Y Sharks Masters 5:30 Workout -02/04/10

    by , February 3rd, 2010 at 01:16 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    1 X 200 3:30
    4 X 100 1:40
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 3:00
    2 X 100 1:30

    3 X 200 kick 4:30

    1 X 200 IM 3:30
    4 X 50 1:00
    Four times through, breaking between rounds.
    50's: 1 of each stroke within each round, IM order.

    4 X 100 2:15
    #1: 25 fast/75 easy
    #2: 50 fast/50 easy
    #3: 75 fast/25 easy
    #4: 100 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Wed Feb 3rd 2010

    by , February 3rd, 2010 at 10:59 AM (Ande's Swimming Blog)
    Wed Feb 3rd 2010


    scy, main pool
    Whitney coached
    5:30 - 7:00
    swam with Marcio, Max Nate, Mike V, tyler & Kelly Williamson

    Warm Up
    200 k went 2:37

    Main Set

    3 x 300 on 4:00 done 100 mod 100 fast 100 mod

    3 x 50 fl desc on 1:00

    3 x 200 on 3:00 done 50 mod 100 fast 50 mod

    3 x 50 bk desc on 1:00

    3 x 100 on 1:30 done 25 mod 50 fast 25 mod

    3 x 50 br

    moved to diving well

    25, 50, 75, 100, 125, 150, 175, 200 k on 25 per 25 base

    200 IM

    2010 MEETS:

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down

    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    Swim Workouts
  15. Serenity Now!

    by , February 3rd, 2010 at 09:52 AM (Meet Director's Path to Tranquility)
    "Everyone knows I'm in over my head..."
    -The Fray

    Friday. Snow. I stared at the 1-2 inches predicted for Saturday, blinked, and watched it increase to 2-3 inches. Friday night, 3-6 inches. Saturday, 4-6 inches.

    11:00. Snow. The snow began Saturday as the team left our apres-workout coffeehouse. I tripped on down to Office Depot to drop off the meet program for printing, ordering 200 copies. I was pasting the advertiser-sponsor ads in, the day before. We charge $10 for a footer ad, which pays for printing the program. Did the gal in the copy center speak English? Did she understand me? Were there no forms to fill out?

    12:00. Snow. I posted a note to the web page that the meet's fate would be decided sometime in the evening, after evaluation of an updated forecast and of the roads. Emails were sent out looking for a fourth official for the meet.

    1:00. Snow. The flurry of phone calls and emails kept the telecommunications industry in business. Discussion centered on how to get the word out if canceled, refund policies, and rec center pool rental contractual requirements. Calls were made to find a substitute meet official.

    2:00. Snow. The chair movers were scheduled to be at the summer pool at 3:30 to load up chairs onto the rented truck. This was earlier than usual, because the pool guy with the key needed to officiate a regional high school meet in late afternoon.

    Since his meet was canceled, we could start the chair brigade an hour later. Chair workers were notified. Two 'no' answers came in from possible meet officials.

    3:00. Snow. It was decided to proceed with the pool setup as scheduled at 5:20. The hospitality room coordinator needed to leave home, but her swimming husband was not home yet. She asked to come in early before the meet at 6:00 AM. I gave her the pool's phone number and asked to coordinate. She decided to stay home that evening and arrive at the pool early morning to set up her end. A call to our sanction chair seemed to indicate the pool guy could be an official at our meet - his high school certification was acceptable by USMS.

    4:00. Snow. There were 5-inches of snow on my deck. I began clearing the car and loading up the lap counters, flamingoes, tee shirts, awards, hats, coconuts, power strip. The melted snow on the car from earlier that day had frozen to the windshield.

    5:00. Snow. I headed to Office Depot to pick up the meet programs. It was recently closed due to the weather. Were the employees inside having a party and laughing at me frantic knocking on the glass doors in the cold snow? After 5 minutes, one came to the door. I explained the situation, and was told to pick them up tomorrow morning after 10:00.

    I continued knocking. I was going to stay there all night knocking if needed. Another employee came over and told me the register computers were shut down, so I could not check out. I offered to hand over my credit card to charge it tomorrow when the registers started up again. Nope. Then, I dropped the bomb, "I want to speak to the manager."

    I explained the situation a third time. The manager let me in, obtained the copies, and checked me out on the register without talking much, trying to force a disgusted, disapproving look on her face. I will be sure to send a note of thanks.

    5:30. Snow. I arrived at the pool. The chair brigade was there waiting. Their truck would not make into the summer pool's driveway. Rather than risk getting it stuck, it was left at the street. Chairs were carried out, down the driveway through the snow to the street.

    The pool training classes which had kept us from setting up at 5:00 were canceled due to the snow. The canoe, noodles, foam belts and bar bells, kickboards were all cleared off the pool deck. The tables were set up. The few chairs the rec center owned (there are no bleachers) were set up. The lane lines were in. This year, the staff had actually done a lot of the work we were forced to do in the past. Our setup was completed in an hour - a record time.

    7:00. Snow. The snow was beginning to end after 6 inches accumulation. The weather forecast and radar showed it ending. The road crews had all night to clear the roads. I posted to the meet web page that
    the meet was on.

    I packed up the computers and printers for the morning trip, cored a pineapple for the luau hospitality room, set the alarm, and went to bed.

    Updated February 3rd, 2010 at 12:38 PM by Rnovitske

  16. Needed Sleep Today so I did sleep swimming today

    by , February 3rd, 2010 at 08:49 AM (Mixing it up this year)
    My eyes were closed for most of the warmup and 1st kick set. When I get near the lights I know it is time to turn.

    10x100@1:45 Free
    500 Free kick w/fins
    500 Free w/paddles & bouy every 4th lap alternate breath
    5x100@1:45 fly kick w/fins as 25 rt side, 25 lt side, 50 on back
    10X50 from block 15 meter sprints then easy free to finish
    5x100@1:45 Free w/snorkle concentrate on pull

    Total 3500 yards
  17. Evening swim and nutrition

    by , February 3rd, 2010 at 02:01 AM (Elise's Fitness Fun)
    Drove up the mountain this evening and swam with the folks on the masters team I belong to. The drive is 30 to 35 minutes which is not bad considering the actual mileage is 26 miles. Some good stretches of highway and just a few areas of traffic. I've had to make a little bit of an adjustment swimming in the evening. Most of the time, I have been swimming in the mid-afternoon or at lunch.

    I don't swim too well on a really full stomach, so have had to figure out how to handle my end-of-the-day eating. The workout starts at 6:30 p.m., so today I ate a peanut butter sandwich about 4:30. We finished the workout about 7:30 and instead of stopping somewhere for a heavy meal, I bought a chocolate Muscle Milk from the front desk of the fitness center where the pool is. I've read that it is crucial to get something to eat within 30 to 45 minutes of your workout. If I wait until I get home, wth the time it takes me to sit in the hot tub, the sauna, and change, it would be close to an hour. The Muscle Milk took care of me for the rest of the evening. It is about 360 calories and I just love it!

    To make sure I got my veggies and fruits, I tried to get this in at lunch or for a snack. This all seemed to work well today, so will try it again next time I swim in the evening.

    On workout tonight, I joked with the others that I was getting elevation training. Where they are is around 1100 feet whereas the Y is about 550. Not really enough to make a difference, but it is a fun thought!

    Felt good at the workout which is as follows:

    200 warm-up

    5 x 100 free on 2:00 - try to descend each 100 by 5 seconds - went 1:30, 1:21, 1:15, 1:11, 1:07

    50 easy

    4 x 100 free descend on 2:00 - went 1:34, 1:25, 1:16, 1:05

    50 easy

    4 x 75 on 1:30 - 75 free, 25 back/50 free, 50 back/25 free, 75 back

    6 x 50 choice on 1:00 - did all dolphin kick (no fins)

    200 easy

    Updated February 3rd, 2010 at 04:15 PM by elise526

  18. Tuesday

    by , February 3rd, 2010 at 12:16 AM (Swimming, Life, and Other Stuff!)
    Nasti's tonight at Fisher's High School.
    I love to swim in this pool but 7:30 p.m. is soooo late to start working out. I may switch to 4:45 a.m. at least twice per week. (other swim nites at 7p.m.)
    There were only 4 of us present; Bobinator and 3 fast men!
    The workout was just sort-of made up as we went along. I tacked on 1,000 after the other 3 finished. Here's the workout:

    **400 freestyle swim warm-up
    **8 X 100 free on 1:40 (the men did 10 on 1:30)
    **150 Kick no fins.
    **Super 500 all free. :30 time base.
    **6 X 50 kick with fins on 1:00
    **200 Backstroke(rest :15 sec)
    **150 Backstroke(rest :15 sec)
    **100 Backstroke (rest :15)
    **50 Backstroke
    **10 X 50 Free on :50
    100 IM cool-down
    3,200 scy

    I've had Subway for supper 3 nights in a row. Tonight's menu: Subway Turkey w/provolone, 2 big oranges, 3 cookies, and a banana. Being an empty nester has dissolved all my desire to cook!

    Updated February 3rd, 2010 at 12:34 AM by Bobinator (mistake)

  19. Scylla and Charybdis

    Tonight I swam with the local masters group—it was great seeing my Florida swim buddies again after being away for a couple of weeks. Here’s what I did:

    600 swim + 200 kick warmup

    6 x 150 (100 easy swim/50 very fast kick) @ 3:00 [choice of stroke: I did mine FR/BK/FR/BR/FR/FL]

    6 x 50 swim @ :50, desc. 1-3 and 4-6 [I did FR on the first 3 and BK on the second 3]

    6 x 150 (100 easy swim/50 very fast kick) @ 3:00 [choice of stroke: I alternated FR and BK]

    6 x 50 swim @ :50, desc. 1-3 and 4-6 [FR on the first 3 and BK on the second 3]

    300 warmdown

    As I was warming down a huge bug swam through my lane—about 2 feet under the water, going right under me. I switched lanes, which then meant I was swimming right next to the pool covers. I had to decide which I was most scared of, the bug or the covers (and the looming darkness under them.) It then occurred to me that the bug might have come from the covers, since it was swimming away from them. I gave up and cut my warmdown a 50 short.

    I’m going to try to get up and swim early tomorrow as well. I hope Mr. Bug will still be fast asleep, and NOT trying to share a lane with me.
  20. Ford F150?

    by , February 2nd, 2010 at 09:29 PM (The Labours of SwimStud)
    Well it wasn't quite a MACK truck but something caught up with me overnight. Meet fatigue took a day late in arrival and today my body was achey just getting up.
    I did 40 minutes on the elliptical but I never felt like I got up to where I can normally so I drank a protein drink afterward to help my system out and give me an energy lift.

    More swimming tomorrow...maybe some IM work...we'll see.

    Updated February 2nd, 2010 at 09:59 PM by SwimStud