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  1. Sprint IM Day

    by , February 6th, 2009 at 02:01 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Priscilla.

    400 - every 4th length drill in IM order
    16x25 broken up thusly (to steal a word from Rich)
    1-4 - chin snap fly - two or three dolphin kicks and a pull concentrating on breathing early and hitting the water with your forehead first rather than your chin - underwater recover and repeat
    5-8 - kayak back - at first I was pushing my hand back in the water rather than using my forearm and hand as the paddle - coach pointed it out, I fixed it kind of, and my pull felt a lot stronger
    9-12 - 2 kicks/pull breast - work on keeping narrow knees
    13-16 - wrist drag free - same as fingertip drag, only drag whole hand through water - apparently there are some people who are crossing over on their recovery and this drill is supposed to help with that

    Main Set:
    4x25 sprint fly on :35 - I made the first one doing all regular fly, but my stroke fell apart after that
    150 free recovery on 3:30
    2x25 fly sprint on :35
    2x25 back sprint on :35
    100 free recovery on 3:00
    4x25 breast sprint on :40
    50 free recovery on 2:00
    2x25 breast spring on :40
    50 free recovery on 1:00
    4x25 free sprint on :35

    8x50 on 1:00
    Use the last two as recovery

    2000 meters

    Notes: I'm a little discouraged that my fly hasn't progressed since GMUP Sprint Classic. I feel like I've been working pretty hard at it! My backstroke, while not much faster, feels significantly improved since then. I will work out hard once more tomorrow morning and then ease off next week for the David Gregg III Memorial meet in Richmond over Valentine's Day weekend.
    Swim Workouts

    by , February 6th, 2009 at 01:42 PM (Ande's Swimming Blog)
    Fri Feb 6th 2009

    short cut to Ande's Swimming Blog

    I'm debating how to prepare for my next week
    how much speed and strength training
    how much rest
    how much aerobic training

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

    2009 South Central Zone USMS Championships
    March 27 to 29, 2009
    4 400 Ind. Medley 4:29.99
    Saturday, March 28 Warm-ups 8:00 A.M. Meet 9:00 A.M.
    8 100 Ind. Medley 54.99
    10 200 Back 2:04.99
    14 100 Free 48.99
    16 50 Back 24.99
    20 100 Fly 52.99
    Sunday, March 29 Warm-ups 8:00 A.M. Meet 9:00 A.M.
    30 50 Free 21.99
    32 100 Back 53.99
    38 200 Ind. Medley 2:59.99
    40 50 Fly 23.99
    42 200 Free 1:49.99

    5:30 - 7:00
    whitney coached
    scy TSC main pool north end blocks
    swam with todd tyler nate doug larry meg jamie & joe
    Dove in at 5:33

    warm up
    did around 600


    Main Set

    4 x 50 fr on 1:15
    1) 085%
    2) 090%
    3) 095%
    4) 100% from a dive
    went 23 on #4

    4 x 100 fr on 2:30
    1) 085%
    2) 090%
    3) 095%
    4) 100% from a dive
    went 54 on #4

    4 x 200 fr on 4:00
    1) 085%
    2) 090%
    3) 095%
    4) 100% from a dive
    went 2:13, 2:06, 2:02, 1:54 on #4

    assigned 100 easy
    did skipped it to put on B70 Nero Comp

    4 x 50, IM order on 1:15
    strong on each
    dive #4

    4 x 100, IM order on 2:30
    dive #4
    went 54 on #4

    4 x 200 FR on 4:00
    1) 085%
    2) 090%
    3) 095%
    4) 100% from a dive
    went 2:10, 2:06, 1:59, then 1:55 on #4

    100 easy

    this work out was deceptively difficult

    Updated February 6th, 2009 at 04:00 PM by ande

    Swim Workouts
  3. Thursday Night

    I coach on Thursday nights so if I want to get any type of workout in I need to get to the gym early. I was hoping to do a bit of weights and swim but got stuck at work so I didn't even get an hour in the pool.

    I stole one of Mo's workouts ... didn't get to the main set but seeing as right now I need to focus on getting in the water and getting back into shape the sprints weren't necessary.

    500 w/u

    300 kick

    12 x 50
    1-3 fist
    4-6 dps
    7-9 build/ez
    10-12 fast/ez

    10 x 50 from the middle of the pool working on speed into and out of turns

    100 ez

    The plan is to swim the saturday am workout then go to spin class ...

    First meet on Sunday - I entered the 50/100/200 free and 50 fly and back. Not sure if I'll swim them all.
  4. Friday 2/6 - am I ready ... no..

    by , February 6th, 2009 at 09:11 AM (Mixing it up this year)
    Left shoulder is back to feeling a little tweekie but should survive the meet ok. I had no energy today. Also tried to determine if butterfly vs butterfrog was faster for me when tired. They came out even.

    1000 as 200 swim/pull/swim/kick/swim
    5x100 @ :20 Rest IM 1/2 pull 1/2 kick
    10x50 @ 1:00 free hold pace started with :48's but ended up in the :46 range
    5x100 @ 2:00 Free loose
    400 IM nice and loose
    300 EZ
    3x100 as 50fly/50free experiment with butterfly/frog

    Total 3000 Meters
  5. Thursday I Don't Care About You.

    by , February 5th, 2009 at 11:43 PM (Swimming, Life, and Other Stuff!)
    Its Friday, I'm in Love.

    Lyrics- The Cure

    Yoga-4;30-It was either that or a cocktail.

    No swimming till 7:45 tonight at the beautiful Fisher's natatorium. Most of the area pools are tied up tonight and Saturday due to high school girl's sectional prelims. There were 6 Nasti's present tonight, 5 really fast guys and yours truly.
    The practice was short...........but a hard workout for me! I was running a bit late and didn't get any warm-up laps in.
    1) 4 X 200 Free @ 3:30 (started at 3:07, ended 3:01)-that was really good for me!

    2) 4 X 100 Free @ 1:50 (did all 4 around 1:23-24)

    3) 10 X 50 Free @ 1:00 (43 and dropped to 41)

    4) Super 500/Alt 25 Fly/30 sec per 25
    25 fly/50 Free/25 fly/75 Free/25 fly/100 Free/25 fly/75 Free/25 fly/50 Free/25 fly

    The guys stopped at this point; I think they did a 500 warm-up before I arrived so I did:
    5) Super 500 All Freestyle- 25/50/25/75/25/100/25/75/25/50/25 (30 sec. per 25 interval)


    REMEMBER!!!!!! TOMORROW IS "GO RED FOR WOMEN "DAY! Did you know heart disease is the # 1 killer of women? Try to remind a woman in your life to get heart healthy. Go to American Heart Association for more details about the event and some great heart health tips and information!

    bye friends,


  6. Whipping a Cream Puff

    by , February 5th, 2009 at 08:30 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I am about to take a sabbatical from scrofulous topics to allow my soul to heal. Replacement swimming-related topics will soon include such time-tested crowd favorites as:

    • Depression, the serotonergic system, hippocampal neurogenesis, and swimming motivation
    • How to be a better fan of Jimby: 25 ways to witness my Vlog more perspicaciously and in so doing contribute to the Vloggist's mental (and eventually, one hopes, financial) well being
    • Actual resumption of movies featuring actual shots of water

    I anticipate that this might lose me a few viewers who have stumbled upon my Vlog from outside our parochial community, after, that is, having accidentally Googled "buboes, trochar, vaginal kidney removal, girls, girls, girls, Jim Thornton" or other such common search terms.

    To ease the transition from the low to the high minded, I will today attempt a middle-minded entry: one that features arguably the most universally loved and Internet stalked woman swimmer, after Leslie Livingston and the mystical Mermaid, in the USMS sorority.

    Lovely Leslie Livingston with ultrahigh cheekbone bestows an otherwise unwarranted moniker on Rich "SwimStud" Bell. Note: what exactly is that on Rich's neck?

    Mermaid, cropped, loveliness extant despite this

    I refer, of course, to:

    Kristina "S(he)-Male, the Cream Puff" Ulveling, Scandinavian swim goddess and Princeton graduate

    Fans of Cream Puff's swimming prowess may know that she works out with teenagers on a USS Swimming team, and that she is trying her best to post life time records despite being in the 35-39 year age group, and hence at least two decades past her prime as defined by the Clampett Family.

    Ellie May Clampett, 19, an marriageable old maid
    who, like Cream Puff, put the best face on her crone qualities.

    But enough preamble.

    Let us cut to the chase here, what say you?

    The Maguffin nutshelled: Within the last week or two, Cream Puff Ulveling posted a note on Facebook detailing her performance in a recent USS swim meet.

    It was stunningly good.

    There would be a long list of swimmers aged 15, 17, 13, and the like. Then, at the very top of the list, give or take a place of two, would be someone aged 37!

    That someone was our little Puff!

    So I sent her a quick Facebook note to show my admiration for her ability, despite being a withered ancient harridan, to beat the youngsters.

    But let me not tell you about our conversation. Let me show you it, complete with pictures.

    My comments in manly bold "Impact" font.

    Kristina's comments in purplish pink "Georgia" font.

    Kristina, you are one magnificent specimen, a human pug if ever there was one.

    I don't know which races you used the B70 for, and which you didn't, but the only ones I can beat you in are the 50, 100, and 200 freestyle. Everything else, you squash me. And if you were wearing the non B70 for these shorter freestyles, you might beat me in the "only marquee events that truly count" too!

    Well think you Jim. However, I protest! I looked up your times and feel that I take you in every event but the 100 FR. I didn't actually try in the 200. LOL Do I sense a gridge coming on?

    Note: I am not going to change any of Kristina's wording, for she is the Princeton grad, not I, think you very much. However, her reply here sent me to the record books to see if indeed she was close to me in any of the shorter freestyle events.

    First, I looked up me so far this year, then I looked up her (not listed, alas) so I had to go to last year's Top 10 listings. I shall paste in the findings:

    Jim as of Feb. 5, 2009, at 6:55 pm eastern time. One needs no eye wear or squinting to see that our Jimby is currently in 1st place.

    Cream Puff as of some moment in Ancient History. It's really hard to read, but in the 100, you will see (if you squint) that our Puff is in 7th place.

    Oops, in my overconfidence I accidentally omitted the word "can" take you. This is going downhill fast. . .

    [picture of me, Jim Thornton, originally posted in this very spot right here was deleted because I found out you can only have a total of 10 pictures in a blog post. The deleted photo just showed me in a hot tub, my lithe musculature golden from the sun, a kind of unconscious oozing of male sensuality reaching out to grab the reader by her neck and massage it till she goes limp with pleasure and relief from stress. Really, you aren't missing much.]

    Kristina, even if what you say is true, the supreme marquee event of all swimming time is--and I don't think even Grant Hackett and Janet Evans would dare disagree with this--the 100 freestyle.

    Why is it, do you think, that an aging male with a history of extensive psychiatric prescription use would be able to best a young, firm, hard-bodied dystaff vunderkind in swimming's marquee event?

    Yes, you are correct!

    It is because I have two adorable pugs, and you have only one--as cute as little Wanky is, (s)he's a solitary pug and thus unable to train your core the way Lefty and Biscuit train mine!

    P.S. Kristina, to try to get more viewers on my vlog, I am going to feature you. I hope you don't mind. I will let you know when it is up. --Your stalker.


    Final note: After posting this P.S., I did give Kristina 17 seconds to reply with any objections. When I didn't hear anything, I turned Facebook off and put today's Vlog together.

    To sum up:

    I am better than Cream Puff in the 100 Freestyle. And probably the 50 and 200, too. Na na na boo boo!

    I am a scrupulously fair-minded person, however, so I will allow the whipped Cream Puff to have the final word here. Since she didn't exactly say anything, I shall let a photo of her do the talking.

    And on this note, my sabbatical from the scrofulous begins in earnest...unless I receive dozens and dozens of protests to the contrary. Or at least one.
  7. "Being Chris Stevenson."

    by , February 5th, 2009 at 06:50 PM (The Labours of SwimStud)
    No it's not a new's me trying to do a short backstroke workout...I was as stiff as a board from weights yesterday but I persevered

    Went a little something like this:
    4 x 50 EZ
    12 x 25 FR K :45 MMMF x 3 :35's and :25's

    2 x 50 K balancing Ducky
    2 x 50 K-rotate shoulders and balance Ducky

    2 x 50 6 kick glide drill
    2 x 50 BK 1:00 did :50's
    2 x 50 BK w/ Paddles--surprised that I don't splash on entry or slip water! You better start fretting or practicing Breaststroke, Chris!
    100 BK EZ
    100 EZ FR with snorkel for the hell of it!
    1200 Yards!

    After work did cardio 20 minutes incline fast walking 20 mins on cybex HR above 155 for much of it!
    4 sets yoga ball squat thrusts!
  8. Right on Schedule! Thurs., Feb 5

    by , February 5th, 2009 at 03:19 PM (The FAF AFAP Digest)
    Guess everything is going well. I felt like crap in the water today -- right on schedule.

    Warm up:

    400 swim

    3 x (3 x 100) @ 2:00
    drill, kick, swim

    16 x 25 UW shooters w/MF
    4 belly, 4 right, 4 left, 4 fly spin

    4 x 25 easy speed fly

    50 EZ

    Speed Work:

    50 dolphin kick AFAP w/ MF (22.5)

    200 EZ

    50 back AFAP w/fins (26, might have left a half second late)

    200 EZ

    50 dolphin kick AFAP w/ MF (22.5)

    100 EZ

    4 x (25 (15 explosive, 10 cruise) + 25 EZ)

    100 EZ

    Total: 2800


    My left hip has been bugging me for a few days. I'm worried I might have over-stretched it. It didn't occur to me to start with ice, but probably should have. Anyone know if you're supposed to keep stretching if you've over-stretched? Stud did point out to me that I probably shouldn't have used the MF, so I'll put it away until after taper. Oh, I was NOT doing any new stretches so I don't qualify -- yet -- for "stupid f********." I was, however, almost run over in the parking lot by a noodler. They're hazardous everywhere apparently.

    Not taper bitchies yet, a bit bummed about the hip though. Seem to be getting the taper munchies, as I was starving an hour after eating lunch.

    Updated February 10th, 2009 at 11:21 AM by The Fortress

    Swim Workouts
  9. Some IM Stuff

    by , February 5th, 2009 at 01:02 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    1 x 300 swim choice (did half free/half back)
    200 kick (did IMO no board)
    300 pull (free w/p&b)
    4x75 alt. drill/kick/swim/25 w/10 sec. rest
    (did IMO)

    Main Set
    3 x 300 free on 4:30 make interval
    (went 4:16-22-17)
    (took an extra :30 sec rest)
    3 x 300 as 100back/100breast/100back on 5:30
    (went 5:16-12-17)
    1:15 sec. rest
    1 x 300 IM (went 5:14)

    Cool down
    1 x 100 easy

    My breaststroke sucks!!! It took me over 2:00 to do the 100's in the 2nd set of 300's.

    Total: 3300 yards

    I have a 75 minute yoga class tonight.
  10. Thu Feb 5th 2009

    by , February 5th, 2009 at 11:31 AM (Ande's Swimming Blog)
    Thu Feb 5th 2009

    short cut to Ande's Swimming Blog

    USA Swimming Austin Grand Prix Austin TX

    Thursday March 5 - Saturday March 7, 2009
    28 days away
    Meet format: Short Course AM, Long Course PM
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85

    2009 South Central Zone USMS Championships
    March 27 to 29, 2009

    bench 10 x 135 5 x 195
    lat press 8 x 40 8 x 45 8 x 50
    lat pull 8 x 167 5 x 207
    leg press 10 x 180 8 x 270

    6:30 - 8:00
    whitney coached
    scy TSC main pool
    swam with todd amy & doug
    beside mike tyler & larry
    nate mike Larry max
    dove in at 6:36

    warm up
    assigned 800 / swim till 6:45
    did around 500

    Main Set
    10 x _____ fr on 2:00 go far as you can
    go further & faster on 5 & 10
    1 - 4 150's held around 1:40's
    5 175 went 1:48
    6 - 9 150's
    10 175 went 1:47

    100 easy

    10 x _____ K on 2:00 go far as you can
    go further & faster on 5 & 10
    1 - 4 100's 73, 72, 71, 71
    5 100 went 69
    6 - 9 100's held under 1:15's
    10 100 went 66

    100 easy

    10 x _____ PULL (I swam free) on 2:00
    go far as you can
    go further & faster on 5 & 10
    1 175
    2 150
    3 175 arm cramps (skipped a 50)
    4 150
    5 175 went 1:47
    6 150
    7 175 (skipped a 50)
    8 150
    9 150
    10 200 went 1:58
    thought I was going slower than that
    todd lead the lane & pulled away from me
    he went 1:53, tyler went 1:55

    100 easy
  11. Thursday 2/5 - Another easy day

    by , February 5th, 2009 at 08:54 AM (Mixing it up this year)
    Felt great today but really did not push much except a few starts and breakouts. The massage I had yesterday has really helped my left shoulder.

    500 as 100swim/100pull/100swim/100kick/100swim
    5x100 @ 2:00 Free keep it loose
    10x50 from a dive 15 yards fast 3 fly, 3fr, 2 bk, 2 br
    5x100 @ 2:15 IM fly drill, back pull, breast kick, free swim
    2x500 @ 1:00 Rest #1 with small paddles and bouy #2 just loose

    Total 3000 yards

    Meet this Saturday in North Myrtle Beach!
  12. Meet A Part Of Me That Feels Like Every Other Day

    by , February 4th, 2009 at 11:30 PM (Swimming, Life, and Other Stuff!)
    Lift Your Head Up, Wednesday.

    Lyrics: Jimmy Eat World

    I ended up swimming tonight at LA Fitness. The water is a little too warm; it qualifies as heat training. (Do we need heat training in swimming?) I made a great dinner of sauteed green/red/yellow peppers, onions, and pieroges. I threw in a side of grilled italian sausage for the carnivores. Here is my thrilling swim work out for the day:

    1) 800 Freestyle- building speed-breath every 3 strokes after the first 200.
    2) 8 X 25 with evf paddles--sloggy..yukup!
    3) 4 X 200 freestyle on 3:30 interval
    4) 8 X 25 Dot Drill with the dreaded paddles
    5) 8 X 100 Freestyle on 1:50 interval
    6) easy 50
    7) 8 X 25 Fly on :40 interval 2 good dolphin kicks before each break-out
    8) 3 X 75 Backstroke on 1:30
    9) 3 X 50 Backstroke on 1:00
    3,400 yards I feel good again!

    till the next time,

  13. Good bong!

    by , February 4th, 2009 at 10:59 PM (The Labours of SwimStud)
    OK so after a restless night of waking every 60-75 minutes...I guess I was trying to digest the bong anyhow I had to blow off swimming at 4:30. However, I got in mid morning and picked up 2k of the workout in 40-45 minutes.

    500 FR I went 7:30 This is a big drop for me since the last time I recorded my time (7:55) . I knew I was on for a cracking pace because I had my watch intervals beeping and I was deeper and deeper into successive 100's before it beeped...something new!

    Twice through this fun and sprinty set, should have been 4 times through alternating FR and Stroke, but I didn't have the time--will revisit the full version soon!
    All done on 1:00 per 50 yards
    50 DR
    4 x 25 FAST
    50 DR
    2 x 50 FAST
    50 DR
    1x 100 FAST
    50 EZ

    3 x 100 K :20 RI with fins
    4 x 25 FLY :30
    2 x 50 BR Mod+ 1:15

    Got in some weights today went around the gym for my full workout and used a bit heavier than normal, now that the meet is past!
  14. Wed Feb 4th

    by , February 4th, 2009 at 08:02 PM (Ande's Swimming Blog)
    Wed Feb 4th

    did not swim today
    coached the san marcos rattlers

    spent today at the emergency room
    my son sprained both his ankles
    Swim Workouts
  15. "I am not a creeper!" declares Vloggist

    by , February 4th, 2009 at 06:59 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    A mini self-vlogging here before the more severe self-vloggulation of swimming practice begins in 1 hour and 10 minutes.

    It has occurred to me, after receiving several comments, possibly from women with kidney stones and delicate Scylla and Charybdis-like nether passages to same, that a section of yesterday's vlog may have seemed to some of you (i.e., those who avoid reading about the latest scientific findings) to have been the arbitrary and sickly imaginative fantasies of a creeper.

    I refer specifically to my offer to remove Jessica Alba's kidney through her birth canal.

    One woman emailed me the following (in response to my circulation of the vlog url to select teammates in the hopes that they would A) open the vlog, B) click the "rate this vlog" button, C) select "Excellent!" ******, and finally D) either read it or not; once the Excellent tab has been checked, their further behavior is not my concern.

    Anyhow, here, in its snippity snappity entirety, is what this snippy-snappy snapper wrote me, ostensibly in reference to Jessica, vaginas, and kidney extractions:

    Jim, I don't rally need to get your email reply to all the Masters. I don't particularly get your humor. I would appreciate if you make a note to remove me from your group list, unless it is something you need to send to me specifically.


    --Humorless Cur*

    *name changed slightly

    Not long after this, another young woman, whose opinion I care deeply about, and whose kidney I have long sort of wanted to extract with my trochar (see picture), told me she found the whole business tasteless, sick, and marveled at how I could have any friends at all.

    Trochar being used on a rodent

    Anyhow, we went back and forth on the topic of me, my lack of friends, the reason girls don't like me, why she thinks I am disgusting, that sort of thing, in other words, putting myself willingly through the Dr. Kurt Dixon "time is a violent stream and the world is a meat grinder" exact summation of La Condition Humane.

    Then all of a sudden it occurred to me why this other woman (not Humorless Cur, the other one) was so mad about the whole business:

    She thought I had made up the whole concept of kidney through vagina extractions!

    As soon as I realized this, I felt so much better!

    No, one thousand million times NO!

    Jimby did not make up anything, ever, in the history of my life, having to do with vaginas and medical intervention! No, no! This is not my world! I have no desire to intrude here in any but the most wholesome of natural ways! And even this, due to no fault of my own, has proven by and large impossible!

    Science made this up. Science and scientists and real men of Medicine and Hippocratic First Do No Harm Oaths!

    I honestly and truly thought that this new procedure, publicized widely via the Associated Press yesterday, was something that everyone already knew about!

    'Natural orifice' surgery is the final frontier

    Ewen Callaway, reporter
    We've all heard about the urban legend where a person wakes up in a hotel bathtub with a scar across the abdomen, one kidney lighter.
    However, a new surgical procedure could make donating a kidney nearly scar-free - at least for women. For the first time, doctors extracted a kidney out of a patient's vagina for the purpose of organ donation.

    You can read the whole thing here:

    So there. I think we all feel much better now knowing that beyond all possible question, your vlogger is 100 percent not a creeper.

    Never was, is not now, not ever gonna be!

    Technical notes for those interested in the nuts and bolts of vlogging:

    1. Attentive readers will note that Jimby has pioneered the self-referential "meta-vlog" in today's offering. Within the present vlog, he has provided a link to yesterday's vlog. He is considering going back to yesterday and inserting a self-referential link to today's, or yesterday's future, vlog. But he fears that he might somehow get stuck in a circular loop and spend the rest of eternity in something very close to perdition.

    2. Another quality evident in today's effort is the use of random boldings of words and thoughts and so forth. Readers of comic books will see that Jimby has simply taken an old technique from Spiderman inkers and applied it to his own work a la Mary Jane below:

  16. Yawn Meh Wed, Feb 4

    by , February 4th, 2009 at 04:46 PM (The FAF AFAP Digest)

    No swim
    No run
    No spin
    No heavy, or even medium, weights
    (I am being a good, obedient taperer.)

    morning nap
    30 minutes at gym: very light weights, core, RC, stretch
    5 minutes hot tub
    5 minutes steam room
    5 minutes shower

    Taper Update:

    No taper munchies yet
    No taper bitchies yet, though the fam has been warned
    No feeling crappy yet
    No hyperactivity detected yet
    No dysthymia


    Started to ponder my next meet after Auburn, which will be the Albatross Open on March 21. As usual, the order of events leaves something to be desired, with the fly-back-free 50s crammed in the last hour. (The Little Devil refuses to change the order of events each year like a good meet director.) Since this meet is on the weekend of JOs, my entries will be decided by what time Mini-Fort is swimming in finals. I may have to leave early. Last year, I swam 100 fly-50 fly-50 free-mixed 200 free relay. This year, I will do 100 fly and 100 back, and either the 50 fly or 50 back if time permits. I will be sad if I have to miss the relay because our mixed GMUP relay was #1 last year.

    Updated February 10th, 2009 at 11:21 AM by The Fortress

    Swim Workouts
  17. Fat Man in the Water 2/3/09

    by , February 4th, 2009 at 04:29 PM (Fat Man back in the Pool)
    Thursday Evening 1/29- Scout Office folding & stuffing envelopes.

    Saturday 1/31 - Team was doing one-hour postal. As per my comment on the Postal Thread, 1 time (15 years ago) was enough.

    Tuesday 2/3 New Territory Pool, 25 SCY Dana Coached

    300 swim
    12 x 50 kick
    4 x 100 Free descend on 1:40
    stretched 1:18 - 1:14
    4 x 100 Pull descend on 1:40
    bailed on first one and then moved in
    4 x 100 Free descend on 1:40
    a bit slower - rotator cuff bothering me
    4 x 100 Pull descend on 1:40
    swam 3 x 100 Breast on 2:10
    4 x 50 choice
    125 easy to pull tarp

    2825 - Iced shoulder for 45 min afterwards. Need to get my stretch cord anchors installed this weekend. The left shoulder stayed sore well into today.

    Schedule will allow me to swim Thursday, but not Saturday - Its the Scouting Report to State and I have 6 youth in the contingent that are traveling to Austin. Two will be able to report on how our Council is performing on the floor of the Texas Senate.
  18. EZ Aerobic Free and Kick Day

    by , February 4th, 2009 at 02:09 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the downtown YMCA (SCM) coached by P. Bettis.

    300 free
    200 IM drill (2-1-2 fly, 6 kick and roll back, 2 second glide breast, fingertip drag free)

    3x50 build meet stroke on 1:05 - I did fly, back, breast
    3x50 build free on :55

    3 times through:
    75 free on 1:40
    75 free on 1:30
    75 free on 1:25
    (I should have pushed these harder, but I think I'm coming down with a cold and I just didn't feel quite right. So, I worked on a good, high elbow catch and strong turns and I held pretty consisten 1:15s I think).
    25 easy free

    400 kick - every 4th length sprint kick
    (I decided that I would hide my fins in the bottom of my closet and learn how to kick. I actually made it and only got lapped once!)

    2x125 free on 2:20 - Went around 1:50
    4x25 free on :30 - Went :25s
    2x100 free on 1:55 - Went 1:37 and 1:33
    4x25 free on :35 easy cooldown

    2550 meters
    Swim Workouts
  19. Wed, 2/4/09

    by , February 4th, 2009 at 12:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    400 swim
    (alt 100 free/100 back)
    300 IM drill
    200 pull choice
    100 kick no board
    (alt dolphin/flutter by 25)

    6x150 with 15 sec. rest: first 2 swim, next 2 kick, next 2 pull; the second of each type should be faster than the first.
    (did these all back - 2:20-2:15 on swim, 2:55-2:50, kick, did pull with p&b not sure of times)

    8 x 75 on 1:20: descend 1-4, 5-8; #4, 8, should be all out.
    did 1-4 free - 1:05->:54, 5-8 back - 1:12->1:01

    50 easy

    swim 12 x25 on 30: #4, 8, swim last 4 nice and easy as a swim down
    (alt free/fly did fast ones fly)

    Total: 2850

    45 minute spin class during my lunch hour. This was a hard one.....left me a bit wobbly in the legs

    Updated February 5th, 2009 at 12:21 AM by poolraat

  20. Getting back into shape - 02/03

    500 w/u

    4 x 100 IM drill r:15

    5 x 100 r:10 for time

    100 EZ

    4 x (150 fr @ 2:15, 100 IM/Stroke @ 1:40, 50 kick no board @ 1:10)

    50 EZ

    2 x 50 sprint (it was supposed to be 5 done as a 1000 yard relay with 3 teammates but my calf cramped something fierce during #2)

    150 c/d

    My arms were hurtin' after this one. This is the first time I put two good workouts back to back in months - at least since October but I suspect it might have been July.