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  1. Same old, same old

    by , March 22nd, 2009 at 01:48 PM (Swimming, Life, and Other Stuff!)
    I didn't post last week due to a combination of being too busy/worn out from work and the fact that all my workouts just seemed like the same thing over and over (boring!) I will keep reading your workouts and get some good ideas to emulate .
    Last weeks swimming totalled 15,800 yds/ 2 runs of approximately 45:00 at about 8 min. pace. No strength work (i need to work on that), and some rc shoulder stretching and tube strengthning work. I did a fair amount of jumprope and wall climbing at school with my classes during their warm-ups. (I have 10-13 classes per day).
    I guess we (Nasti's) are tapering this week for our state meet. (Sat. and Sunday at Fishers Aquatic Center*a beautiful facility*!) Today I swam about 2,500 of sets with lots of rest, then did some starts off the blocks. I have a couple questions about some silly we go:

    1) I have been given a free Blue Seventy speed skin suit. The suit is the knee length type and sleeveless. (I forget its proper name) Someone told me to get a Nero but the rep gave me the one I described above. He said it's the best one for open water. Should I go ahead and wear this one or hold out for the Nero? My favorite events in this meet are the 1650, 1,000, 500, and 200 Free's. The rest of my events are just for the heck of it.
    2) How many total yards should I swim this week to get a decent taper/rest. I have been averaging around 15,000 since the first of the year. I probably will not jog this week.
    3) What type of warm-up do you do before the 1,650(Sat), and the 1,000(Sun.)? In previous years I have passed on warm-up before the long races to conserve strength for the rest of the meet. I did do easy cool-downs on my back after the swims. I am doing 4 ind. swims and 2 relays per day. Like I mentioned I am focusing on the 2 long swims, everything else I just give whatever I have left.

    Any of your advice would be appreciated!
    My favorite cool-down after a 2 day meet is with my fellow NASTI'S!!
  2. Albatross Results, March 21

    by , March 22nd, 2009 at 10:30 AM (The FAF AFAP Digest)
    Made it out to MAC for the annual Albatross SCM meet. I love this meet because it's local and in the afternoon. As Chris and Onefish noted, the water was a bit too warm. Swam two events, don't have official times or splits yet. Felt pretty good during warm up. My legs felt heavy/tight though. This just confirms my thought that the legs need a LOT of rest/tapering to be really ready to go fast. A mini taper is good, but just not enough rest.

    Edit: Put in splits

    100 fly SCM, 1:09.80

    As usual, thoughts of scratching filtered into my head. The 100 fly in meters is just so painful for me. Thankfully, it was the first event, so I didn't have to sit around for hours dwelling on it. I promised myself I could retire this event for 2009 if I swam it. Probably will do just that!

    Anyway, went 1:09.8. Previous best was 1:12.1 from the Albatross meet the year before. I hoped to improve my time since I had not swum the event in a year, but not by this much with only a mini-taper. Very happy with the time. As usual, I died on the last 25, but a 4.2 second difference per 50 in fly in meters is not that bad for me. Chris suggested that as I continue to swim more, this may be less of a problem. I certainly don't see any evidence of that! I think I'd have to do more than 25s and 50s in practice. I haven't even done many 50s lately.

    I did count my SDKs. I had planned or estimated that I would use a 9-7-7-7 pattern. I ended up using a 9-7-7 & 5-6ish pattern. I didn't push deep enough off my third turn, popped up prematurely, and had an awkward breakout.

    My prior time was swum in a Pro and done before I started lifting heavy. Jimby is already yanking my chain and saying the 2.3 second improvement is all B70 assist. lol Maybe so, but I'll take the time! Speedster Michelina totally made my day by telling me my fly was pretty.

    100 back SCM, 1:10.94

    Since I was bumped out of the Chris-Clay heat, I had a nice race with Lisa Van Pelt-Diller. I decided to use Jimby's strategy for racing the 100 free that he had posted on the discussion forum. I may have taken it out a bit too easy on the first 50, but it's hard to tell as I have no idea what my splits were. The strategy seemed to work well and it was slightly less painful.

    Edit: Got my splits. Yes, out too easy on the first 50. With my start, this race is effectively an even split for me. However, I really enjoyed swimming it this way and powering home the last 25.

    It was a fun race. I would pull ahead of Lisa on the start/underwaters and she would catch me on the surface. I tried to speed into the final turn and then really pick up the turnover. Had a good last 25, and beat her by about .8 or so maybe. I didn't take that many SDKs off my turns. No idea how many, as I was too busy racin' to count. (I did do 12 on the start.) But the fact that the ones I did were effective suggests to me that I should do more. Need to work on the nose clip angle. I was told I was "looking" too much.

    This was a PB as well. My previous best was a 1:11.7 last June in a B70 with a mini taper. So conditions were pretty equivalent. I swam the 1:11.7 at U of Md, which is a faster pool.

    On a funny note, someone (can't remember who now) told me my race with Lisa was very similar to Chris' race with Clay.

    Had to dash off without any warm down after the 100 back. Made it to my kid's meet with 15 minutes to spare in time to see her swim 2 PBs at finals. So a good swim day for the fam!

    Updated March 22nd, 2009 at 11:37 AM by The Fortress

    Masters Swim Meets / Events
  3. Limbo Update (plus I-told-you-so to Leslie)

    by , March 21st, 2009 at 10:27 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    As habitual vlog readers/viewers/olefactory sensors may recall, the past several weeks have been characterized by various tribulations and unsettlements in the life of your correspondent. In fact, dealing with these is one of the chief reasons I have been MIA from my vlogging obligations of late.

    Though none of the individual areas of concern have what could be described as definitive resolutions yet, there has been some slight movement towards same.

    Let me plink off a few of these developments now, and for those who would like to see them at least tangentially related to my swimming, permit me to add that as the stress levels become even slightly less crushing, I am finding a few more corpuscles of blood are able to escape the hypertensive constriction my circumstances have been placing upon my cardiovasculature. And with this ever so slight easing, there is more oxygen and nutrients available to my alleged (and, as you shall soon see) increasingly neutered musculature, and thus allows me to swim a wee bit better in practice lately.

    Hormonal Limbo: Part 1.

    As part of my investigations into soy protein and its attendant phytoestrogens, you may recall that I had my blood tested for testosterone (both the total level and the so-called "free" or more biologically available amount) as well as my estrogen (both estradiol and estrone, the distinction between which I do not fully understand.) Both genders have both of these sex hormones, of course, it's just that normal men tend to have higher t and lower e, and normal women tend to have the opposite pattern.

    Normal is expressed in a lab's "reference range"--the upper and lower limits that hopefully bracket your own readings. Here are my "Before Soy Milk Guzzling" readings:

    This may be hard to read, but suffice it to say that both my testosterone and estrogen fell within normal limits.

    IRS Limbo: Part 1.

    For the next month, I worked on writing my article, trying to make sense of bewildering (and often contradictory) study findings on the health benefits (and putative harms) of soy protein and phytoestrogens on bodily systems. These range from cognition to erections (the latter measured in rats force fed daidzein in puberty; this is, sadly, a remarkably close animal model for my own teenage years only instead of daidzein, you need to substitute prep school swill.)

    In the middle of my journalistic labors, I got a notice from the IRS that they were auditing my 2006 tax return, with an eye on 2007, as well. I don't want to go into the clammy fevers and prison terrors this seemingly innocent request by my own government precipitated within my manly breast. But suffice it to day, it was... horrible.

    A postcard sent to me by the wonderful Amanda Hunt, AKA, Chicken of the Sea, a fellow USMS vlogger who hails from Australia, and thus most likely comes from prison stock herself. This, at least, is what I imagine to be the source of her epistolary kindness and empathy.

    Hormonal Limbo: Part 2.

    At the end of the month, I returned for the follow up hormone tests.

    For those of you who somehow managed to miss the blood extraction process by which a local nurse secured the test sample, I invite you to watch--or indeed, rewatch--the film at the bottom of this earlier vlog:

    The fact that I fainted during the hypodermic needling, which the lab technician assured me was manly, had me convinced at the time that my initial normal results--man-like T, man-like E--would not have changed after one short month of relatively moderate soy protein ingestion (20-30 grams a day, or about as much as you would find in 4-6 cups of soy milk.)

    The results, alas, were to prove nothing short of....flabbergasting

    Again, this may be a little hard to read, so let me summarize. Rather than increasing my estrogen levels, as I hypothesized all this soy might, my E plummeted to the absolute bottom of the normal limits for males. In one fell swoop, my dream of swimming as a woman in future USMS competitions, where presumably I could rise one or two places in the TOP 10 listings in the penis-free division, well, these dreams were completely cut off at the roots, leaving all former sense of hope stump-like.

    Despite initial disappointment, a wee bit of macho pride, I must concede, eventually began to burgeon up.

    I've always felt that maybe I am a wee bit of a girly man. Now I had proof, however, that I was as far from girly manhood as one can chemically be and still maintain tenuous contact with the elastic cusp of normalcy.

    It was at this moment of chagrin (can't race women) and pride (I am no pussy!) that it occurred to me I should check out my other hormone level result post-soy hyper indulgence. At first I couldn't find this and assumed the doctor had foregone testing my T the second time around because I had only expressed interest in my E.

    But then I found it.

    I wish I had not.

    My testosterone levels had also plummeted. But unlike my E, which was still technically normal, both my "free" and total testosterone were so whoppingly below the bottom definition of manhood that I am not sure I qualify as a mammal anymore. Or
    a crustacean.

    I am, in other words, a gender freak: not a man without gender, nor a woman, but a neuter, as comfortable guarding a harem for a sultan as I would be guarding a harem for, well, a woman with a harem, be these male or female concubines.

    I am an "it" with no juice. Perhaps this is why CreamPuff left Facebook so abruptly and no longer seems to come for visits to the Vlog. She must have sensed something. Poor concupiscient tart! She must be devastated.

    As would I be, that is, if I had any hormones whatsoever to encourage me to give a whup.

    And that is when it occurred to me: I am quite possible the fastest Neuter in USMS history. You will not see my records in the Men's listings. Nor will you see them in the Women's, where Leslie (here is the I-told-you-so moment) and her supposedly minor assist of a B70 suit just got a PR today in the 100 SCM fly.

    You will not, in fact, see my No. 1 times IN ALL USMS RECOGNIZED EVENTS, for the simple reason that we hormonal cypher-mutants have not been given our human rights yet. But in our hearts, I think we will all agree that in future years, the following will be said of Jim Thornton, swimmer circa 2009:

    "Rarely has there been a swimmer so dominant in its category as Jim Thornton was when it swam in the 55-59 age group. It was truly an outstanding athlete. We will not see its likes soon again...Magnificent!"

    Updated March 21st, 2009 at 10:36 PM by jim thornton

  4. Enjoying the outdoors

    by , March 21st, 2009 at 04:35 PM (Elise's Fitness Fun)
    Hit the track for 3.5 miles of running. Did the following:

    1 mile warm-up
    1.5 mile run - alternate 400 meters hard and 200 meters easy, getting faster with each 400 meters
    1 mile cool-down

    Was encouraged I was able to pick up speed on each 400. Went 1:56, 1:46, 1:42, 1:35.

    Getting ready to go hear my husband's band perform outside on a city square.
  5. Friday/Saturday - Combo practices

    by , March 21st, 2009 at 03:33 PM (Mixing it up this year)
    Friday night my son decided to go to a dance at the Y so I had a little less than an hour while the pool was still open so I swam a little.

    6x200 mostly kicking free
    trying to build my kick stronger

    Total of 1200 yards

    The girls met me at the pool this morning and we worked on our strokes

    500 Free
    30x25 drill 10 fly, 10 back, 10 breast
    work on starts and dolphin kick out
    350 Fly with fins
    200 free Ez

    Total 2800 yards
  6. Been Dark Days Before

    by , March 21st, 2009 at 01:17 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I am set to begin more regular vlogging as soon as I recover from my recent life.

    In the meantime, in these here dire times of ours, I think it's best to remember we have had dire times before and rose to the occasion.

    Not me, personally.

    But my brother John did. He rose time and again to the occasion. And rose some more.

    For some strange peculiarites of the puberty process, John matured a lot earlier than me. My parents feared I'd get hurt during our childish games of what our father called "Grab Ass." I guess if we played this kind of thing today, what with me being so little and cherubic still, and John practically a grown man with arms hairier than most ape species, well the neighbors would have probably put out an amber alert.

    I always thought my parents sent John away somewhere, maybe to work as a stevedore or hog butcher to the world or skullcracker in a cathouse. I missed my big twin something feirce, the way the Brain, I am sure, would have missed Pinky if the two them got separated.

    I didn't hold it again my parents--hell, if Fightin' John had hung around waiting for my own growth spurt to make me safe from beatings in his company, I probably would still be dead.

    When I found out the truth, of course, I was flabbergasted. My parents didn't send him off. He went down to the enlistment office, faked his age, and got sent to fight the war.

    Here's a film he just finished where he opens up about this for the first time in his life.

    And the irony of it, his heroism and all: I know I could kick his ass from Here to Eternity. But I also know I never will.

    God bless Fightin' John Thornton, my identical twin. If I can someday show just one wee bit of his courage in the pool, y'all better watch the **** out!

    Enjoy yourselves. The show starts now!

    [ame=""]YouTube - Fightin' John's War Diaries[/ame]
  7. Importance of Cardio Outside the Pool for Female Sprinters

    by , March 20th, 2009 at 09:00 PM (Elise's Fitness Fun)
    4 mile run on course with rolling hills and some flat straight-aways. Total time: 35:39 (8:55/mi. pace)

    Warm-up: 20 x 25 on :30 (Jumped in on tail-end of somebody's workout and used as a warm-up.) Did a variety of drills and easy swimming.

    3 x 200 freestyle (descending) on 3:00

    4 x 150 freestyle on 2:10 (hold pace)

    6 x 100 freestyle with fins and paddles on 1:20

    4 x 50 back - 25 rt. arm/25 lt.arm - 20 seconds rest

    4 x 50 kick - alt. 8 kicks on back, 8 kicks on right side, 8 kicks on back, 8 kicks on left side - 20 seconds rest

    6 x 50 back on 1:00 - work on quicksilver stroke-technique tip (high and dry shoulder - shoulder brushing cheek)

    4 x 75 back dolphin with fins on 1:00

    100 easy

    Total yards: 3400

    As I was swimming this afternoon, I pondered a point raised by a study that Jim Thornton posted on the weight reduction thread a week ago. The study is discussed more below. An implication of the study was that body composition changes had a significant impact on a female's ability to sprint.

    In my experience, cycling and/or running seem to be pretty effective at lowering body fat measurements, particularly in the thigh. I know there is no such thing as spot reducing, but from my own experience, I can't help but wonder if there are hormonal/chemical changes in women that occur when they start to run or cycle that lead to a reduction of body fat in the lower body.

    As a masters swimmer, I had my best sprinting performance at Auburn in 2003 when I swam a 28.57(SCY) in 50 fly and a 1:07.80 in the 100 I.M.(no tech suit on either swim). With the exception of the week before the meet, I was running 20 to 25 miles per week. My weight was pretty much the same as it had been in the prior years (within 3 pounds) and the two years immediately following. My average yardage and weight-lifting routine was pretty much the same. The only difference was that in all other years, I was not doing any cardio outside the pool or I was doing very little, i.e. running 8 miles or less during the week.

    I'm convinced I was carrying less body fat in 2003 due to the running and that it made a difference in my sprint ability that year. I would be curious to know if other female sprinters find cardio outside the pool helpful in keeping their body composition at an ideal level for sprinting.

    Anyway, here is the study that Jim posted:

    4. Sprint performance may be affected more in females than in males.
    Siders, W.A., H.C. Lukaski and W.W. Bolonchuk. (1993). Relationships among swimming performance, body composition and somatotype in competitive collegiate swimmers. Journal of Sports Medicine and Physical Fitness 33:166-171.
    The purpose of this study was to examine the relationship between body composition and sprint swimming performance. Seventy-four collegiate-level male and female sprinters were weighed underwater and tested on a single 100-y time trial of the swimmer’s main competitive stroke.

    • Sprint performance was significantly related to height, weight in water, fat-free weight and body fatness in females.
    • The taller, heavier in water, the more fat-free tissue and the less body fat (within 25+5.3%), the faster they swam.
    • These trends were also present for the males (¿=14.1+2.9%), but the relationships were not significant.

    • Percent body fat can impact performance, but it doesn’t have to be extremely low for a swimmer to perform well.
    • The effects of body composition changes on sprint performance may be more pronounced in females than in males.

    Updated March 20th, 2009 at 10:36 PM by elise526

  8. So swam with the senior agegroup kids...

    by , March 20th, 2009 at 06:27 PM (The Labours of SwimStud) dawned on me halfway to getting my ass handed to me that they are the ones going to zones and to was a taper workout--thankfully, or I may not have been here to post this.

    600 swim w/u I don't know what the time was but I'm sure it was a PB!!!

    400 IM K/S/D/S by 25 I did FR on the FL swims.

    6 x 100 1:45 I am fairly sure I came in on 1:25 on all which is good for me.

    4 x 50 HIHOs 1:30
    200 EZ

    Perhaps the hardest 2000 I've ever done in 45-50 minutes...

    Updated March 20th, 2009 at 07:25 PM by SwimStud

  9. Friday, March 20

    by , March 20th, 2009 at 06:09 PM (The FAF AFAP Digest)
    Just a quick swim today:

    700 warm up

    8 x 25, alternate backstroke shooter with nose clip and easy

    50 easy

    Backstroke start, lost nose clip, couldn't find it on bottom of pool, not going to use it tomorrow

    10 x 25, alternate easy speed fly and easy

    50 easy

    4 x 25, alternate build free and easy

    4 x 25, alternate AFAP free and easy

    100 easy

    Total: 1600

    Felt crappy in the water today. Could be the effect of the unintended five day mini taper instead of the planned three day mini taper. Or maybe it's just the stressful week with kids with the flu and a hugely jam packed weekend, including JOs.

    Will just swim the 100 fly and 100 back tomorrow. 100 back starts at 4:55 and I have to be at finals at 6:15. On a happy note, Mini-Fort who has struggled as a 13-14, made her sectional/quad A cut in the evilstroke this am. So there is happiness instead of teenage angst.

    Hoping for a decent nights sleep.
  10. Still in love...

    It has been 6 weeks since I have started journaling my swimming experience with the master swimmers.
    This is a reflection back on what I have learned, acheived and need to work on.
    Reading back I see I wanted to break my "make a mile and get out of the pool" mentality. I don't know how it happened but that is just not a part of my vocabulary anymore! I use different terms and jargons. Not very well albeit, but the swim dictionary is now my oyster.
    I get up at 5:30 in the morning because I want to get out of bed, go to the water and feel alive.
    I swim along with other beings all just as crazy about plowing the pool as I am.
    There is a coach who looks me in the eye and explains things to me as dumb as I feel some times.
    I swim somewhere between 25-3000 yds a workout. I am not quite sure how to put the workouts in writing but I can say today I know what is going on when it the water.
    When I was a shy little teen I was terrified of meets. I am swelling with tears right now because I don't want to run and hide anymore. I want to show up on the block.
    I am learning to tell myself I can instead of I can't. Something about this master swimming has made me believe in myself.
    I ve learned saying positive things to myself works.
    My shoulders are killing me but I want to stay tough.
    I went to 3 workouts this week. Nothing could stop me. I even do core and weight machines.
    I could go on and on, but I will leave that up to my next six week review and see how I am doing.
  11. 3-20-2009 Fast Fly/Breast

    by , March 20th, 2009 at 03:23 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Elisa.

    450 - Alternate 100 free/50 one arm fly
    150 kick on side - alternate dolphin/flutter
    3x25 breast stroke with dolphin kick
    3x25 two fly/two breast drill - two strokes of each trying to keep the same rhythm.
    4x25 fly descend on :40
    4x25 breast descend on :40
    4x25 free descend on :35 - 1050

    Main Set:
    75 free all out on 1:20 - went 1:02
    2x25 fly all out on :45 - went :25 and :28
    50 free all out on 1:00 - went :45
    2x25 fly all out on :45 - did one arm fly and went ~:30
    175 free recovery on 4:00

    75 free all out on 1:20 - went 1:08
    2x25 breast all out on :45 - I think I did :24 for the first and about :30 for the second
    50 free all out on 1:00 - I could barely see by this point, so I have no idea of how slowly I went.
    2x25 breast all out on :45 - went about :28s
    175 free recovery on 4:00

    6x50 sprint half way and cruise in to the wall - I alternated fly/breast

    100 - alternate 1 arm fly and free

    2250 meters

    I was told that I have a good dolphin kick, but my fly still doesn't feel right. Coach says I need to relax!:-( I don't know how to relax any more! Oh well, I'll keep working on it.
    Swim Workouts
  12. Thursday March 19, 2009

    Swam on my own before coaching ...

    Lots of fly drills focusing on body position, rhythm and feel. I did some full stroke swimming - several 25s trying to hold an ideal 100 pace, a 50 and a 75 once again just trying to get into a good pace for a 100. I have been told I have a good stroke and tempo for a 50 but not for a 100.

    Feelin' pretty good going into my meet on Saturday. I'm swimming the 50/100 free, 100 IM and 50 fly.
  13. Day 3

    5x100 FR@2:00
    4x50 Kick BR/FR@1:15
    4x25 FR@:30
    4x50 BK@1:15
    4x50 FR@:50
    4x25 FR@:30
    4x25 BK@:45
    4x25 BR@:45

    1500 SCY
  14. Friday and the 1st day of spring :-)

    by , March 20th, 2009 at 01:14 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    300 swim
    (did half free half back)
    300 kick
    (did 100 flutter w/board, 200 on back alt. dolphin/flutter by 25)
    300 pull (used p&b)
    swim 6 x 50 free build on :55
    (did these around :37)

    Main Set
    pull 4 x 200 free on 3:20 descend 1-4
    (used buoy only, went 2:50 - 2:41 - 2:39 - 2:34)

    swim 8 x 100 on 1:45: odds free, evens IM; stretch out the free, make the interval on the IM
    (did free around 1:30, IM at 1:33 - 1:35 - 1:33 - 1:30)

    swim 12 x 25 on :40, #3, 5, and 7 FAST off the blocks, #8-12 easy
    (went back, fly, free on fast ones)

    Total: 3100 yards

    Weight training later today, core (as always) and upper body
  15. still sick

    by , March 20th, 2009 at 11:01 AM (Ande's Swimming Blog)
    Fri Mar 20th, 2009

    still sick, still coughing, my situation changes in waves

    having fun following
    2009 Div 1 Women's NCAA ChampionshipsNCAA SCORE BOARD

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

    May 8 - 10
    49 days away

    6:30 - 8:00
    Whitney Coached
    scy TSC main pool
    swam with larry, amy, beside tyler, brad & brandon

    choice till 6:50

    50 drop down set
    starting at 1:00
    I kicked the first 10 then did every other

    100 easy

    assigned 10 x 50 on 1:00
    did 5 x 50 on 2:00
    held 25's & 26's

    100 easy

    assigned 5 x (50 fast from a dive, 100 easy)
    did 3 x (50 fast from a dive)
    went 22.9, 22.6, 22.4
    did at least 200 swim down after each
    Swim Workouts
  16. Friday 3/20 - Another Fast Day but LCM

    by , March 20th, 2009 at 08:32 AM (Mixing it up this year)
    I actually needed today after my night at the Y coaching. Some times people just don't think before they make decisions that effect others. I'll leave it at that. This was a get the fustration out workout!

    Anyway back to the game at hand, practice.

    10x100 @ 2:00 Free really strong here held 1:40's on warmup?
    500 Free kick with fins
    6x100 @ :10 Rest #1-2 Breast kick with fins
    #3-4 Breast swim with fins
    #5-6 Breast pull with bouy
    5x200 @ 3:30 Free with paddles and bouy went 3:10, 3:08, 3:05, 3:03, 3:01
    400 kick with fins alternate free/fly by 100
    100 free EZ

    Total 3600 yards

    Updated March 20th, 2009 at 09:33 AM by Donna

  17. Pearls of Wisdom

    by , March 19th, 2009 at 11:59 PM (Chicken's Nuggets)
    I've been a pretty hard-core, serious swimmer for 6 years now, and I think it's my duty to pass on some of the valuable lessons I've learned the hard way.

    Top 10 things never to eat/drink less than 1-2 hours prior to swimming:

    1. A pulled pork sandwich;
    2. Garlic bread;
    3. 4 pieces of pizza (pepperoni);
    4. Sardines;
    5. more than 2 slices of birthday cake;
    6. A really hot curry;
    7. Baked beans;
    8. a burrito;
    9. 2+ cups of espresso (after the 3rd toilet break in a 1hr workout, don't bother getting back in);
    10. beer.

    Top 10 things not to do less than an hour or two prior to swimming:

    1. dye your hair red;
    2. take an antihistamine;
    3. apply self-tanning lotion;
    4. get nice and warm in the hottub;
    5. put on eye makeup;
    6. start watching a long movie;
    7. put a roast in the oven;
    8. go for a long run;
    9. go to the dentist;
    10. donate blood.

    I hope this has been helpful.
  18. Run + Swim

    by , March 19th, 2009 at 08:14 PM (Elise's Fitness Fun)
    Ran 3.5 miles with son as follows:

    1 mile jog, 1/2 mile hard, 1 mile jog, 1/2 mile hard, 1/2 mile jog.

    First 1/2 hard was 7:30 pace and second hard 1/2 mile was 6:48 pace.

    Hit the pool for some drill work:

    Warm-up: 300 (100 swim, 100 kick, 100 pull)

    4 x 25 doggy drill (underwater freestyle pull with recovery under the water) on :30

    4 x 25 - 12 kicks on rt. side/3 strokes/12 kicks on lt. side on :30

    400 perfect stroke swim (free)

    4 x 25 - doggy drill on :30

    2 x 50 - 25 rt. arm/25 lt arm free on 30 seconds rest

    200 perfect stroke swim (free)

    4 x 50 - 25 rt. arm/25 lt. arm free on 30 seconds rest

    100 perfect stroke (free)

    2 x 100 dolphin kick on back (no fins) - on 2:00

    4 x 25 dolphin kick on side - on :30

    4 x 25 alternate rt. arm only/lt. arm only fly on :30

    Total yards: 2000

    Updated March 19th, 2009 at 08:38 PM by elise526

  19. Not so easy today

    by , March 19th, 2009 at 04:31 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    300 swim free
    200 pull free
    100 kick w/board
    100 IM swim
    200 IM drill
    300 pull, alt. 75 free/75 back

    Main Set
    2x around:
    3 x 50 kick w/10 sec. rest
    (1st round w/ board, around :53; 2nd time on back w/o board, around :55)
    2 x 200 pull on 3:20 #2 faster than #1
    (both rounds went 2:44 - 2:35)
    6 x 50 free on 55 desc. 1-3, 4-6
    about :37 ->:34 on these each time through

    200 easy swim down

    Total: 3100 yards

    Have my yoga class tonight.
  20. Thursday, March 19

    by , March 19th, 2009 at 03:55 PM (The FAF AFAP Digest)

    Warm up:

    750 variety warm up


    6 x 50 easy speed backstroke w/nose clip @ 1:15

    50 EZ

    4 backstroke starts
    first 2, lost nose clip (fortunately it's day glow orange, so I could spot it on the bottom of the pool)
    second 2, tightened nose clip and it stayed on,
    can't decide whether to try it this weekend. Leaning toward doing so.

    6 x (25 easy speed fly + 25 easy)

    50 EZ

    3 x (4 x 25)
    #1 AFAP free
    #2 easy
    #3 backstroke shooter
    #4 easy

    50 EZ

    50 backstroke w/fins AFAP (25.5ish)

    200 C/D

    Total: 2050

    B70 Quote of the Day:

    Paul Smith: "[T]he new suit technologies allow swimmers to swim extremally fast unrested...and to not always have a dramatic drop in times when they are rested."

    This belief is at odds with Jimby's analysis. :P


    Happily, I will avoid turbulence in my 100 back this weekend. Got bumped out of the last heat of the 100 back. Will probably wear my nose clip for the first time in this race. I am slightly worried about thinking more about my nose clip than the race ... Fortunately, since Chris is in my lane in the next heat, he probably won't be snapping photos.

    Allen and Bill posted this USMS seeding guideline on the forum:

    102.10.1 Seeding Principles for Masters Competition

    A All short course meters events, long course meters events and national
    championships shall be conducted on a timed-final basis. Other short
    course yards events may be conducted on a timed-final basis or other
    basis (e.g., trials/finals). In a trials/finals format, competitors shall be
    limited to three individual events per day.

    B Age groups, genders and events of the same distance 200 yards or longer
    may be combined so that no swimmer has to swim alone and lanes may
    be filled.

    C It is recommended that when swimmers are seeded by time and not by
    age groups, the fastest two swimmers in each age group should not be
    seeded into outside lanes. It is recommended that they be moved inward
    one lane or given the center lanes in the next slowest heat, whichever
    is the more appropriate placement.

    D Seeding at meets other than national championship meets may be either
    fast-to-slow or slow-to-fast. Seeding may differ for sprint and distance
    events (events 400 yards or longer) within a meet. Women’s and men’s
    heats may be alternated in the distance events. The meet information
    shall state the seeding for all events.

    E Heat and lane assignments for events of 200 meters or less shall be
    available to all competitors at least five minutes prior to the start of the

    I think this would be helpful for women in mixed gender meets. While some women don't seem to mind the turbulence, I know that myself and others would sometimes prefer not to swim in a heat with all men, especially if we're in a wall lane. In an excellent facility, it might not make much difference. (I swam the 50 fly at Auburn with all boys in lane 8. I noticed very little turbulence.) But, otherwise, it's not ideal. It's just not that fun for someone my size to swim next to someone the size of Hulk or Paul Smith or Ande. You'll get wave action, whether the guy is fast or slow.

    I sent this along to our PV registrar guru, who is extremely diligent, dedicated and helpful.


    Counting SDKs in Races:

    Ande asked me how many SDKs I was going to take in my 100 fly and 100 back this weekend. I had to confess I usually don't count SDKs or strokes when I'm racing. And now I am exposed as a rank amateur ... I think I take quite a few in the 100 fly -- perhaps 9-7-7-7 or more. I may try to count this weekend. As to backstroke, I know I take 10-12 on the start. I haven't SDK'd much on turns lately. Hopefully, I will do more with the nose clip. I no longer dread doing SDK shooters in practice with the nose clip.

    Random Thoughts:

    1. Is eating after practice as important when you're only doing 2000? Surely you can eat less?

    2. Does any master ever go into a meet feeling 100% -- no lingering illnesses or injuries, no little aches and pains, well rested, etc.?

    (Personally, I am feeling very fortunate to be showing no symptoms of full blown flu. Knock on wood.)

    Updated March 19th, 2009 at 06:35 PM by The Fortress

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