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  1. Thursday Oct 01, 2009 SPEED TRAINING HAS BEGUN

    by , October 1st, 2009 at 02:43 PM (Ande's Swimming Blog)
    Thursday Oct 01, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    63 Days till Long Beach

    lat press
    lat pull
    leg press


    SCY no blocks
    6:30 - 8:00
    Chris coached
    UT Swim Center main pool
    dove in 10 minutes late
    Swam with Paul, Mike & Max beside Amy Brandon, Tyler, Tara, & Jon

    WORE Briefs

    300 ish

    Main Set

    assigned 8 x 300
    did 8 x (3 x 50 fr ) did 5 - 7 SDKs off each wall
    went 28's - 31

    UT men trained this morning, Kris on deck

    UT Women's Volley Ball team is very good, years ago UT mens swim team started a tradition where they support them at some of their tough games. Volleyball games go to 25 points. Each swimmer wears 14 items of clothing. Each time the UT women score 2 points, the swimmers nonchallantly remove one item of clothing.
    score 2 points kick off a shoe,
    score 2 more kick off the other shoe
    . . .
    When UT women get to 24 points, each swimmer's wearing a pair of boxers and a speedo brief beneath. When UT women score the winning point, swimmers drop their boxers & walk around the volleyball court. The volleyball team has given swimmers a special featured section to sit. Last night on the game versus A&M around 20 showed up to give their support. Here's how the game went.
  2. Bad Back...Try Fly

    by , October 1st, 2009 at 07:25 AM (Mixing it up this year)
    Today my lower back was acting up, so what do I do to loosen it up....FLY. My original doctor did not like this perscription but it has actually worked for me.

    1000 as 200 swim/pull/swim/kick/swim

    500 Free kick w/fins every 3rd 25 Sprint kick
    5x100@:05R Fly kick odds w/board evens on back
    25,50,75,100,25,50,75,25,50,25@:30per 25 interval base FLY w/fins

    5x100@1:30 Free w/paddles & bouy EZ

    Total 3000 yards
  3. I shouldn't be alive!

    by , September 30th, 2009 at 10:24 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    ...but I am

    --from idaho by Iridium satellite

    hallucinating, heaven, or salvation for your soaked exhausted and half-frozen to death vloggist

    not sure if this place is real, but i don't think i would have made another night in the wilderness.

    soaked, rain turned to snow, unbelievably rugged terrain, lost 7 lb., glad to have found this place.

    landing strip in elk meadow.

    flying out of wilderness at 11 a.m. tomorrow.

    i hope i am not freezing to death in a mountain creek, hallucinating this vlog.

    check the link and pray there really is a Root Ranch.

    wrong link above, thank god!

    try this one instead:

    Updated September 30th, 2009 at 10:32 PM by jim thornton

  4. looking ahead

    I've been back from Dover just over a week now, and the "Gunks" are back swimming at SUNY New Paltz.... SCY, 6 days/ week, 8hrs total. Its clear that I will need to supplement Gunks workouts with additional pool and open water sessions if I am to maintain my 50,000yd/weeks.

    The lake (that won't be mentioned) is down to 60 degrees and with predicted overnights in the 30's, should continue to drop quickly. The leaves are changing and the wind was gusting when Willie and I went for a 2 mile swim on monday.

    I've got a couple more OW events coming up: Oct 17, San Francisco 10k Golden Gate to Bay Bridge and Oct 21 - 25 the 3rd annual Highland Lakes Challenge near Austin.

    I've made a huge commitment for next year's OW season.... more about that next time.
  5. I am a C swimmer

    by , September 30th, 2009 at 07:41 PM (Random Nonsense)
    Just got my 2010 USMS registration in the mail and I am sending back out my registration for my first USAS meet in 15 years.

    Until I have some times in the SWIMS database, I am a C swimmer
  6. Weirdness at the Pool

    Strange workout last night.

    About midway through two (I thought) swimmers in the next lane asked if they could share my lane -- I was alone at the time. They were trying to get away from a very grumpy swimmer in their lane. I agreed.

    Then it turned out that they weren't swimmers at all. They were aqua joggers. Kind of a problem. Fortunately, they kept out of my way and let me pass without problem. (They were actually marathon runners recovering from races and, I suppose, injuries. So, unlike the typical noodler, they respected a swimming workout.)

    OK. That's all. I don't have any point to make. Now it's off to the pool.
  7. Day 2 CVDB, Wed. Sept 30

    by , September 30th, 2009 at 05:00 PM (The FAF AFAP Digest)


    standing lat pulldown, 150 x 5 x 5
    (some warm up sets at lower weight)
    bench press, 90 x 5 x 5
    (some warm up sets at lower weight)
    goblet squat, 70 x 1 x 10, 75 x 2 x 10
    (added 20-25 lbs, I was slacking before)


    elevated crunches, 2 x 25
    reverse decline crunches w/10 lb weight held by feet, 2 x 25
    dead bugs 3 x 25
    bicycles 3 x 50
    back extensions w/10 lb plate, 2 x 25
    cable twist w/yoga ball, 50 x 1 x 15, each side, 60 x 1 x 10, each side
    (added 10-20 lbs weight, was previously slacking on these as well apparently)
    total ab machine, 120 x 3 x 15
    push ups, 2 x 15


    prone scapular scrunches, w/hand weights, 2 x 25
    scapular wall slides, 2 x 25
    chops on yoga ball w/ hand weights, 2 x 15, thumbs up and thumbs down
    internal and external rotators, 10 x 2 x 15, each arm



    I'm persisting in making like CVDB even though I don't know WTH he does in the gym. Most elite routines, with the exception of Lezak, seem like a bit of a mystery ...

    Since Q pointed out that CVDB is hitting the gym 3-4 x per week, I'll probably do that instead of 4-5. I'm also going to shift to the Q-sage advise and go with the 5 x 5 heavy reps on the core strengthening exercises. Seems more consistent with the CVDB focus.

    I wish I had more info on explosive lifting. I'm going to PM a forum friend to see if he can give me some additional guidance.

    I meant to swim today. I was planning a cruise + a few fast 25s, but had to leave the gym for a Mini Fort "forgot to tell you I needed X" emergency. There are a ridiculous amount of those emergencies in my life ... I plan to swim with Speedo tomorrow, doing some shooters and 3 x 100 AFAP. Other than an occasional 100 like this, I'm going to stick to 25s and 50s to stay "specific" as Jazz notes is desirable. On that specificity note, however, it doesn't seem terribly "specific" to do all 4 strokes ...


    I'm wondering what to do about filling the soon to be aerobic conditioning void in my life. If I eliminate spinning, running and aerobic work in the pool, I am worried I could get twitchy or suffer endorphin withdrawal. I MAY go to a Bikram yoga class on Friday to try it out. I have been abysmal about stretching since Nationals and perhaps this would help on that front. And it might be especially advisable with the emphasis on strength in the gym.

    I could go here; it's pretty close to my house: I wonder if hot yoga kills you for the day or you can do something after?

    Anyone have any other thoughts?

    Upright rows:

    I was also mulling over upright rows, as they seem to be a good compound exercise. Found this in a quick search:

    "The upright row is a controversial weight training exercise performed by holding a barbell with the overhand grip and lifting it straight up to the collarbone. This is a compound exercise that involves the trapezius, the deltoids and the biceps. The narrower the grip the more the trapezius muscles are exercised, as opposed to the deltoids. Dumbbells, an EZ Curl bar, or a cable machine can be used instead of a standard barbell.
    Due to the amount of internal rotation of the humerus during this movement, many trainers and organizations (such as the ACSM and NFPT) consider this a contraindicated exercise for all trainees. Most will at least advise those with shoulder impingement issues to avoid it. Abstaining from raising the bar above the chest line will help in avoiding injury. If pain arises, stop this exercise immediately, as it may be an indicator of a pinched nerve. Substitutes include shoulder shrugs for upper trapezius development and lateral raises for lateral deltoids.
    While the movement resembles the end portion of the high pull it works different muscle groups. In the upright row, the shoulders provide the force to lift the weight upwards. In the high pull, the majority of the force is generated by the lower body, with the scapulae providing the rest of the force, and the arms are raised in response to and not as the cause of the rising bar."

    I would think the impingement concerns wouldn't be a real worry if the weight was low and one was doing it more as a stability exercise?

    Article: cheating for over the top elites & masters?

    Updated September 30th, 2009 at 10:31 PM by The Fortress

    Strength Training and Dryland Workouts
  8. Perfect weather for a run

    by , September 30th, 2009 at 03:49 PM (Elise's Fitness Fun)
    Met with the Death Valley Runners Club for our 11 AM run. Weather was perfect for a run! Temps at 64 and 56% humidity. What a difference the weather makes!

    We did the hill run that has 5 challenging hills. Very surprised that I was able to average an 8:29 pace with just an average HR of 163. Maybe I'm getting in shape. I'm pretty even with another guy in the group and a minute or two after we ran up a steep hill, we both checked our HR and mine was back down to 156 while his was still around 170. We have pretty close max HRs, so I was kind of surprised mine had fallen back down. Felt good for the entire run and even sprinted it in at the end.

    After the run, hit the weight room and did the following:

    Bench press: 45 x 3, 55 x 3, 65 x 3, 75 x 2, 85 x 2, 95 x 1, 105 x 1, 95 x 1, 85 x 2, 75 x 2, 65 x 3, 55 x 3, 45 x 3

    Lat hi row: 2 sets of 110 x 15

    Triceps press: 2 sets of 40 x 15

    Alt. hammer curls: 2 sets of 10 x 15

    Hip adduction: 2 sets of 110 x 15

    Hip abduction: 2 sets of 110 x 15


    2 sets of 25 crunches with 10 pound med ball

    1 set of 50 bicycles

    1 set of 50 good morning darlings

    2 sets of 25 side crunches

    1 set of 20 leg raises

    Updated September 30th, 2009 at 08:31 PM by elise526

  9. Sarasota Y Sharks Masters 5:30 Workout -10/01/09 -SCY

    by , September 30th, 2009 at 03:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 150 2:30
    3 X 100 1:30
    4 X 75 1:15
    6 X 50 :45

    2 X 150 kick 3:15
    3 X 100 kick 2:10
    4 X 75 kick 1:40

    1 X 100 free-moderate 2:00
    2 X 50 stroke(choice) 1:00
    4 X 25 stroke(choice) :30
    Swim it three times.
    Short break between rounds.

    2 X 200 free 3:00
    2 X 150 free 2:15
    2 X 100 free 1:30
    8 X 25 free*fast* :30

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. Day 38

    200 Swim
    6x50 FR@1:15 - :35 or better

    10x50 FR Pull@1:00

    10x50 Swim@1:30 w/fins 1-5 FL/BK, 6-10 FR Des (went :40 - :36 - :31 - :28 - :26)

    200 Easy

    1700 SCY Indoors
  11. Day 37


    200 Swim
    6x50 FR@1:15 - :35 or better

    10x50 Kick 1-5 BR/FR@1:30, 6-10 FR w/fins@1:00

    8x25 BR@1:00
    2x50 BR/FR@1:30

    200 Easy

    1500 SCY Indoors
  12. Lifting information and new "Core" workout

    by , September 30th, 2009 at 01:36 PM (Random Nonsense)
    Weighted exercises increase by 5lbs every workout until I fail, then I drop to 80% of that weight and start the progression again. Warm up sets are not listed, but the higher the weight, the more warm up.

    Strength Days (MWF)
    A Day
    5x5x280 squats
    5x5x155 bench press
    3x20 stretch cords double arm pull fast (changing soon to bent over rows)
    3x20 crunches (going away soon)

    B Day
    5x5x155 deadlifts (just added 2 weeks ago, replaced squats)
    5x5x85 shoulder press
    5x5 or 3x10 or 2x15 pull ups (changing soon to one arm rows)
    3 min plank (going away soon, I hate planks)

    "Core" Day (So new, I have not done it yet, TuThSaSu)
    20 Tricep dips
    20x45 Upright rows (45lbs is a naked olympic bar)
    20 pullovers
    10 pull ups
    20 back extension
    20x? side bends (I don't remember how much weight I used to do)
    20 broomstick twists
    20 crunches

    "Core" Day: I am trying to build up and balance the major muscles needed to support swimming, so the muscles supporting the spine and connecting the arms to the body. I am not really worried about strength and I am not worried about endurance, I am worried about balance. I am not 100% convinced this will be a good idea, but I don't see it as a bad idea. Feel free to criticize the plan or even make suggestions.

    Background: My personal bests for 5x5x? are 300 squats, 175 bench, 110 shoulder press iirc. Squat PB is recent, but I have not hit bench or shoulder press PBs in almost 2 years. I weighed 5-10 lbs more 2 years ago and weigh 180-185 now at 6'2". I workout at home, have a full power lifting cage, 300lbs olympic plate set, 5-50 hex dumbells. Yes, I am jealous that at least two other USMS bloggers bench more than me.
  13. Wednesday Sept 30 2009

    by , September 30th, 2009 at 12:04 PM (Ande's Swimming Blog)
    Wednesday Sept 30 2009

    Next meet is 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    64 Days till Long Beach


    SCY no blocks
    6:30 - 8:00
    Chris coached
    UT Swim Center main pool
    dove in 10 minutes late
    Swam with Paul, Tyler & Max, beside nate, Todd & Brad

    WORE Briefs

    300 ish

    Main Set

    4 x 250 desc done 200 fr 50 fl

    4 x 200 desc done 150 fr 50 bk

    4 x 150 desc done 100 fr 50 br

    4 x 100 fr desc on 1:30

    4 x 50

    assigned 3 x 300
    did 3 x (3 x 50)

    50 flutter kick with a board
    went 31

    UT men trained this morning,
    Eddie on deck, saw USA Swimming biomechanics coordinator Russell Mark

    Updated September 30th, 2009 at 03:01 PM by ande

    Swim Workouts
  14. I've got LEGSSSS

    by , September 30th, 2009 at 07:40 AM (Mixing it up this year)
    The legs aren't sore now but they will as the day progresses.

    12x100@1:45 Free #4,8&12 IM
    5x100@1:30 Free kick w/fins went 1:22, 1:20, 1:20, 1:19, 1:17
    3x500@8:00 Free w/paddles&bouy went 7:05, 6:56, 6:37
    300 Free kick w/fins
    400 IM w/fins as drill work
    100 free ez

    Total 4000 yards
  15. 1st indoor practice

    by , September 29th, 2009 at 11:43 PM (Swimming, Life, and Other Stuff!)
    The Nasti's were named the "Club of the Year" during the USMS Convention in Chicago this year!
    I'm not sure what this honor was based on but I agree we are a GREAT club! The banner will be suspended from atop the Noblesville High School Aquatic Center. If you're a backstroker you can gaze at it each lap as you swim by. Tonight we hooted and hollared a bit before our workout!
    Tonight's workout:

    *500 Free warm-up swim
    *4 X (125 free on 2:00 followed by 75 IM on 1:30)
    *200 Dolfin Kick on Back w/fins
    *8 X 75 on 1:30 (odds IM / evens Freestyle)
    *8 X 25 free w/controlled breathing 3/3/2/1/0/1/1/3(i didn't make the zero one)
    *200 Backstroke swim focusing on good turns.
    2,500 yds.

    I signed up for the Fall Classic at IUPUI Natatorium. This meet is the 1st leg of the TYR Master's Grand Prix. I did this series last year. It was lots of fun. Several forumites swim this series. I thought all 3 pools were great. (IUPUI Nat, Univ. of Louisville, and Univ. of Illinois Chicago) The meets are SCM.
  16. Can't decide....

    by , September 29th, 2009 at 08:48 PM (Elise's Fitness Fun)
    Can't decide if I want to focus on 50s or 200s for the upcoming season. Best event in high school was 200 free and I swam 200 fly and 200 back in college. I don't think I can train well for both 50s and 200s. The training regimens for the two are quite different. Really, in many ways, I'm better suited for the middle-distance. The main problem is logistics - I have to train most of the time on my own. I think it will hard to train the yardage and push hard enough on my own to be solid for 200s.

    I found myself wondering today about the sprint - middle distance thing when I did the first hour of the age-group practice. Had to take son to piano practice, so only able to do one hour. Anyway, she divides the group into middle distance and sprint lanes. I went to the sprint lane. Have to admit, I kind of miss doing really challenging sets of 200s or 300s on a tough interval. I don't always feel like I'm accomplishing much when I do 50s or 100s with lots of recovery. Maybe the running I've been doing lately is starting to make me concious of yardage and aerobic type efforts. Here is the workout for today:

    600 warm-up

    12 x 100 free pull with paddles and pull buoy on 2:00

    10 x 50 kick on :55 - did first 5 free kick and did second 5 back kick

    10 x 50 free with 10 seconds rest between each 50 - Since only able to get in 4 before getting out to take son to piano practice, did these easy.

    2500 yards
  17. Making like CVDB, Tuesday, Sept. 29

    by , September 29th, 2009 at 04:49 PM (The FAF AFAP Digest)
    I've decided to take Ande's advice and make like Cameron Van der Burgh until taper time for SCM Zones. So I plan to hit the gym 4-5x week and hit the pool 4-5x week. Pool work will consist of: (1) warm up/recovery swims; (2) hypoxic/SDK work; and (3) speed work. I don't plan on doing any aerobic work whatsoever unless I'm swimming with my team at my usual Sunday am practice. Of course, you get some aerobic work just doing what I have planned ... Bottom line: more gym, less pool yardage. Since I only plan on 50s and a couple 100s for the rest of the year and am done with my forays into 200s and the OW, I think this experiment is worthwhile. Or at least it will be a nice test to see if it works for masters ... Since I have lost some strength from almost 2 weeks off from the gym, I wish I had a bit more than 7 weeks for the experiment, but such is life. The only aerobic work I think I'll really miss is some of my kicks sets, especially with the MF. Perhaps I'll do one on occasion, if I feel the need to relieve boredom, although this might undercut the efficacy of the experiment perhaps.

    Not sure about any other cross training in the form of running or spinning ... I might do some. Any thoughts on this? I'm also unsure how much to ease off before the Sprint Classic ... I'd like to swim some fairly fast 50s there, since it's probably my last yards meet of 2009 without a full taper.


    leg extension, 90 x 3 x 10, 60 x 2 x 10 (fast)
    HS hi row, 150 x 3 x 10, 100 x 2 x 10 (fast)
    single arm standing "push" on double cable machine, 25 x 2 x 15, each arm, 30 x 1 x 15 each arm
    goblet squats, 55 x 3 x 15
    reat delt fly, 70 x 3 x 15
    leg press, 330 x 23 x 10, 250 x 2 x 10 (fast)
    rack chins (dropping ass), 3 x 15

    long arm crunches, 2 x 50
    crunches w/med ball, 2 x 25
    dead bugs, 3 x 25
    windshield wipers holding 12.5 DBs, 3 x 25
    lunge-lunge-standing broad jump, 1 x 15
    lateral box jumps for 1:00 (these are hard one the outside calf muscle -- I must never use this muscle)

    scapular wall slides, 2 x 25
    prone scapular scrunches, 2 x 25
    internal and external rotators, 10 x 3 x 15, each arm
    seated straight arm dips for RC, 60 x 2 x 25

    stretching, 15 minutes, drive to pool


    Warm up:

    400 swim
    200 kick
    200 fly drills

    Main sets:

    20 x 25, done as

    odds = UW SDK shooter (no fins, Ande )
    (3 back, 2 belly, 2 flutter)
    evens = 25 EZ

    100 EZ

    5 x (50 AFAP w/fins + 100 EZ)


    50 SDK on back, :23
    50 back, high :24
    50 free, :25 (missed turn)
    50 SDK, :23
    50 back, :25 (tired)

    100 EZ


    Total: 2250


    Could definitely feel the weights on the swim! I usually feel it the next day, but not this time.

    I realized today that I almost never do 50 frees in practice. Wonder why? I guess I'm always defaulting to backstroke. I usually just do AFAP 25s freestyle ...

    Had a random thought whilst swimming today. Why can I take out my 100 IMs like a bat out of hell, but tend to hold back on my 100 backs and 100 frees on the first 50? Why so willing to die on one, but not the other? I guess the order of strokes in the IM dictate that ... Or maybe the pain/dying in my 100 IMs have changed my race strategy for other 100s.

    Updated September 29th, 2009 at 07:43 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  18. Sarasota Y Sharks Masters 5:30 Workout -9/30/09 -SCY

    by , September 29th, 2009 at 02:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    5 X 100 free 1:40
    4 X 100 kick 2:10
    4 X 100 free 1:30
    3 X 100 kick 2:10

    300 IM 5:15
    4 X 50*1 of each* 1:00
    200 IM 3:30
    4 X 50*1 of each* 1:00
    100 IM 1:45
    4 X 50*1 of each* 1:00

    4 X 300 free 4:30
    #1 moderate
    #2 each 100 faster
    #3 negative split
    #4 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Tuesday Sept 29 2009

    by , September 29th, 2009 at 11:22 AM (Ande's Swimming Blog)
    Tuesday Sept 29 2009

    Training for 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach

    Entered, bot air tix, & reserved hotels

    Days till Long Beach

    Both UT men trained this morning,
    Kris on deck, saw USA Swimming biomechanics coordinator Russell Mark


    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center diving well, decent temp
    dove in on time
    Swam with mike & beside Todd, Nate, & Jon
    WORE Briefs

    2 rounds of
    100 fr 50 fl dr 100 fr 50 bk 100 fr 50 br
    kick 50's on 2nd round

    Main Set

    [B]3 rounds: 1) fl, 2) bk, 3) br
    4 x 50 stroke desc on 50
    fl & bk on 50 br on 1:00
    8 x 25 stroke on 30 odds: easy evens: fast
    400 neg split swam it easier

    had 8:00 meeting so got out around 7:25 & missed round 4

    Updated September 29th, 2009 at 11:46 AM by ande

    Swim Workouts
  20. Tuesday September 29, 2009

    I did not get to run last night. I got home at 10, showered and got into bed. I did pack up my swim bag and had my leftovers from dinner waiting for me in a bag in the fridge.

    I then hit snooze about 4 times this morning and was 20 minutes late getting in ... I swear I'll get this down eventually.

    I just did a 200 warm-up and went right into the main set using the first part as warm-up:

    5 x 100 swim (free on 1:40 to warm-up)
    5 x 50 kick (with fins on :50)
    4 x 100 drill/swim (fr, fr, fl, bk)
    4 x 50 kick no fins on 1:10
    3 x 100 descend (1:23, 1:19, 1:15)
    3 x 50 EZ

    There was a 2 x 100 something and a 2 x 50 something but I didn't get those in.

    Goal for tomorrow dive in by 5:35 ...