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  1. Even More Thanksgiving Wishes

    by , November 26th, 2009 at 04:05 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    My brother Johnny boy already posted this in the comments section of yesterday's blog, Happy Thanksgiving One and All, which regular readers will recall featured harlots in lordosis configurations and other things we can be happy about.

    As an antidote to the occasional snifter of impropriety that our DNA has taken via the Jim morph, I present to you the utter wholesome and unadulterated joi de vivre life view of my twin, one of the nicest people to ever grace the planet earth.

    I am still trying to find out if John wrote this song on Garage Band, but I am 99 percent sure he did, for it has all the hallmarks of a John Thornton song: stirring melody, Noel Cowardly lyrics exhilarating in their brevity and cleverness, and a middle 8 that makes one think of the Beatles at their best, all of this ladled over with the kind of charming cornpone quality that made Woodie Guthrie such a giant at Communist union organizing rallies.

    At the risk of biasing your opinion of this film, I strongly urge you to gather your loved ones around the computer, which you have stuck for this occasion into your fireplace so as to symbolically turn the Internet into the very hearth of modernity, and play this instant classic of a Thanksgiving song for the gathered multitude of relatives, singing along as soon as you get a knack for the lyrics.

    Then throw away your BMI scales and engorge happily.

    We are humans.

    This is what humans have for Thanksgiving!

    [ame="http://www.youtube.com/watch?v=MjuGHksgvvM"]YouTube- What Humans Have For Thanksgiving![/ame]
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  2. Wednesday

    by , November 26th, 2009 at 12:01 AM (Swimming, Life, and Other Stuff!)
    Finally I'm home! I worked from 6:45 a.m. till 4:30.
    Worked out at LA Fitness Solo from 4:52 till 6:08.
    Showered and grabbed a bite at the deli. Shopped for T-day at the grocery store. Ran a couple more errands. Helped Sarah pick-up her car at the shop.
    Now it's 10:38 and I'm finally home w/groceries in the fridge and sitting on my purple blogging chair.
    nirvana!

    I took 2 days off exercise (except for the stuff I do at school with the kids) and finally hit the pool today. This was definitely the right thing to do. I felt good today! Here's the workout:

    *2 X the following set:
    1) 400 Free rest 20 seconds
    2) 2 X 200 free on 3;30 interval
    3) 4 X 100 free on 1:45 interval
    4) 8 X 50 free on :55 interval
    1 minute rest THEN do 2 X 200 Backstroke rest 20 seconds inbetween. Repeat above freestyle set.
    3,600 scy

    I hope everyone has a truly wonderful day tomorrow celebrating Thanksgiving with their friends, family, and loved ones
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  3. Easy Breezy Chicken Cutlets

    by , November 25th, 2009 at 10:55 PM (Chicken's Nuggets)
    [ame="http://www.youtube.com/watch?v=nxj5e3RH_Vw"]YouTube- Chicken Cutlets[/ame]
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  4. Sewickley Swim, Wed., Nov. 25

    by , November 25th, 2009 at 10:55 PM (The FAF AFAP Digest)
    Had a nice long drive to Pittsburgh with only moments of sheer brain numbing traffic hell. Better than the usual Thanksgiving debacle getting out of metro DC. Then drove to Sewickley to swim with the Sewickley Masters, coached by speedster Bill White, with whom I shared a lane.

    SCY w/Sewickley Masters:

    Warm up:

    50 EZ (rather than my usual 700)

    12 x 50 swim @ :55, reverse IM order
    (I drilled the fly; I can't do fly w/o a proper warm up.)

    8 x 50 kick @ 1:00, IM order, no fins

    Main sets:

    8 x 50 @ 1:00, IM order
    (I did the fly, back & free as double shooters w/fins; the others were doing 1/2 of each 25 SDK.)

    8 x 50 @ 1:00, IM order
    25 DPS + 25 SDK build to sprint
    (I did the last 25 as a fast shooter)

    4 x 100 @ 2:00
    25 SDK, 50 choice EZ, 25 sprint (IM order)

    4 x 100 @ 2:00
    assigned: 75 choice, 25 sprint kick (IM order)
    did: 25 shooter on back, 50 back, 25 shooter on back fast

    50 EZ

    Total: 2700

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    This was a perfect workout for me after many hours in the car. I was still tired from yesterday's fast kicking, so it was a nice maintenance workout with some hypoxic work, IM work, and a few sprints. Because they only get an hour to practice, SM have a very structured warm up, which of course I'm not used to. I like my leisurely warm ups.

    I was able to watch Jimby's SDK efforts from underwater. He has a very nice streamline, but no power coming from the core. There may be some hope. I had him to a few squats on deck, and he somewhat managed them without cantilevering his knees too far over his feet. Saturday I will show him the ropes a bit more.

    We adjourned to the coed steam room and whirlpool -- very nice for a Y -- where we discussed myriad things. Among those repeatable were the upcoming suit ban. Jimby is still quite defiant about men not getting equal coverage as women under the FINA committee proposal. He also predicts that my next new event will be the 200 fly -- done all kicking. I told Bill that this was perfectly legal according to Wolfy (as long as you don't violate the 15 meter rule). He was suspicious, but to my knowledge it is legal to kick the entire way in a streamline position. Might be a fun experiment. Much less painful than forcing the poor shoulders to do all that work!

    I plan to take tomorrow completely off. I will swim with the Sewickley Masters again on Friday and then with Jimby and BIll on Saturday. Even though this week will be a comparatively easy week without a gym visit, I'm still fairly tired. (Of course, it's only Wed.) I was fretting about possible overtraining and leg fatigue to Mr. Fort. He just scoffed since I have another 2+ weeks to rest. I guess he's likely right ...
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    Swim Workouts
  5. Tuesday's and Wednesday's Workouts

    by , November 25th, 2009 at 09:32 PM (My Passion)
    Tuesday , I joined the 11:30 - 12:30 group practice. The coach was out of town, so we made up our own workout. It was a ladder, freestyle stokes with bouy on the odds and choice on evens. This is what I did:

    325 - free style pull
    300 - breast stroke
    275 - free style pull
    250 - breast stroke
    225 - free style pull
    200 - breast stroke
    175 - free style pull
    150 - breast stroke
    125 - free style pull
    100 - breast stroke
    75 - free style pull
    50 - breast stroke
    50 - breast kick

    Today was an easy practice before Thanksgiving:
    5X200 breast
    5X100 breast kick with streamlined arms
    2X100 breast sprint
    1X200 breast kick with kickboard - then off to Starbucks with the team

    I have an appointment on Friday around noon and there is no morning practice, so my next swim will be Saturday morning with my other team. Looking forward to swimming with them after missing last week due to the meet.

    I am thinking about running and biking tomorrow and Friday - let's see if my 'thinking' turns into 'doing'. I have a 3.5 - 25 - 3.5 run-bike-run duathalon on the 12th, so need to be in that kind of shape for that kind of event and my good intentions have gone all to H***.
    Categories
    Swim Workouts
  6. Punishment in advance for tomorrow

    by , November 25th, 2009 at 06:37 PM (A comfort swimmer's guide to easy swimming)
    since I'm sure to eat and drink way more than I should.

    11/25/09

    This one kicked my butt!

    SCY with Carrie

    300 swim free
    300 kick alternating free/breast by 75
    300 pull; 150 free w/p&b, 150 back w/buoy only
    300 IM drill

    5 sets of 5 x 50
    1:00 rest in between sets:
    set 1 free on 50: hold fastest average
    (went 35-37 on these)
    set 2 back on 1:00: hold fastest average
    (went 39-40 on these)
    set 3 pull free on 50 keep the stroke nice and smooth
    (did these on 35-36)
    set 4 free on 1:00: hold fastest average
    (did these on 35-36)
    set 5 choice on 1:15: hold fastest average
    (went 1, 3, 5 back @ 39, 2, 4 free @ 35)

    swim down 300 VERY easy
    --
    Total: 2750 yards
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  7. Kicken with mac

    I arrived at MAC today around 11:50, did a brief warm up and jumped in for a couple of pre-masters 100's w/ geek and seth. they felt awful... i need a lot more warm up time before i can do a set like that.

    today's main set goal was to try and hit a 100 fr time for 75yds of fast kicking. we have done this kind of thing with the gunks a few times this year, so i wasn't surprised to find that my 75 kick times were greater than 10 seconds higher than my 100 fr time. i also fall below average when it comes to pull sets.

    i have spent a great deal of time and effort (over the past 4 years) integrating my stroke with a 2 beat kick.... (i think i almost got it). during this period, i have managed to improve my practice times steadily and increase my endurance while reducing the frequency of leg cramping (which used to be a big issue for me).

    i've swam with lots of people who can kick or pull at very impressive speeds, but for me, these seem to be isolated skills that don't carry over into whole stroke swimming. (i'm ok with this, but i am always disappointed when i can't give a coach their desired results from my performance)

    is this typical of distance swimmers?

    i drove to Copperhead Island Park (on Lake Wylie) looking for a good spot for some OW. it looks like a good spot, and the water felt like it was around 60, so if the weather is good, i might go for a swim there tomorrow after MAC's morning practice..... LCM!!!! for X-giving!
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  8. Happy Thanksgiving One and All!

    by , November 25th, 2009 at 05:25 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Like Frank Sinatra's conspicuous absence of singing in the shower, or a busman's decision not to drive on holiday, or perhaps a harlot's avoidance of intimacy during rare leisure moments when the urge for vertical body postures must become overwhelming in its intensity--so has it been with this vlogger of late: the dictates of writing for a living have all but overwhelmed any time or inclination to indulge in tip-tap-tip-tapping of keystrokes for free.

    Even though I much prefer the latter, having not yet developed the "learned helplessness" that so frequently accompanies human endeavor in the paid environment.

    Sing this ditty, Frank! Contort your buttocks into this appealing lordosis configuration, harlot! Never again in the history of the world again utter the word Stetari, lackey!

    And so forth.

    I am sure everybody understands, with the possible exception of those who spend their days teaching 2nd graders how to draw finger turkeys, what I mean.

    On the other hand, it has been recently pointed out to me, by a person whose perspicacity is beyond dispute, that I have, of late, been inclined to a certain churlish sulkiness.

    Oh, how I wish not to be thusly inclined, not even for a moment!

    As one distantly former girlfriend once called me in apparent affection: Oh, Jim! My horrid little flower!

    Horrid, yes. Flower, true enough. Little, again, check! Especially if little is being directed at my generosity of spirit and not my guttage.

    But do not flowers, even little horrid ones, give back to the world a cheerfulness and color that brings only smiles to onlookers and ravenous pollinators, dusty with lemon-colored crumbs?

    In this spirit, that is to say, my flower side, and less my little horrid sulky side, I offer the following Thanksgiving greetings to my fellow swimmers the world over in the hopes you will find within this offering a smile, a cheerfulness, and a color--orange, as luck would have it--that might have otherwise gone unnoticed in this busy, busy time of Thanksgiving!

    It is a drawing by my step great nephew Cameron.

    I am not sure the Dramatis Personnae in his description of his drawing is super important, but to keep things straight:


    • I am Uncle Steppy.
    • Aunt Lizie is the beloved little sister of me (Uncle Steppy) and my twin brother John (Steppy)
    • Granny, AKA, Nancy, is the biological grandmother of Cameron and wife of my brother John (Steppy)
    • Daddy is Cameron's father and Nancy's son Darrin by her first marriage

    I am pretty sure that Cameron, after drawing the picture and getting John to scan it and email it to me, dictated verbatim his explanation for what is going on. I shall post this below the artwork.




    Hi Uncle Steppy and Aunt Lizie. The one in the orange is Uncle Steppy. And he has a hole in his underwear. Everybody is sticking out his tongue at him. Granny (middle) pulled down Uncle Steppy's pants. Granny has a silly hat. Daddy has a rotten nose. The cloud and the sun is sticking their tongue out at Uncle Steppy. The clouds are wearing sunglasses because the sun is shining right at the clouds.
    Love,
    Cameron
    PS Happy Thanksgiving!

    Final note: in the original version of Cameron's email, my beloved brother John dropped the "Uncle" after its first reference. I think he did this to spare my feelings, to make it seem as if it were him and not me whose pants had been dropped down, earning him ridicule from every corner of the firmament. But it is quite clear upon whom such ridicule belongs, so I have restored it to the accurate state.

    On this note, it is back to my labors on the drawbacks to novel hypnotics, irresistible as they continue to prove to be to the sulky likes of me.
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  9. Sarasota Y Sharks Masters 5:30 Workout -11/27/09 -SCY

    by , November 25th, 2009 at 04:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 200 3:20 3:00
    4 X 50 1:00 :45
    2 X 100 1:40 1:30
    4 X 25 :30 :30
    Swim it twice with a short break between rounds.
    Round 1 intervals left, round 2 right.

    8 X 75 kick 1:45
    5-8: middle 25 fast

    1 X 50 1:00
    4 X 25 :40
    1 X 75 1:30
    5 X 25 :40
    1 X 100 2:00
    6 X 25 :40
    1 X 50 easy
    Your best stroke not to include free.

    10 X 50 1:05
    Choice
    odd: easy
    even: fast

    1 X 800 Pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00
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    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 Workout -11/26/09 -SCY

    by , November 25th, 2009 at 04:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    Thanksgiving workout. I am using the workout constructed by Mark Gangloff that appeared on the USMS site. Be ready to swim fast!

    WARM UP:
    1 X 400 6:30
    4 X 75 descend 1-4 1:15
    1 X 200 kick -

    16 X 25 with fins :50
    odd: 12.5 yards underwater, fast/ 12.5 swim
    even: 12.5 swim/12.5 underwater, fast

    MAIN SET: *48 X 25 ALL OUT*

    6 X [8 X 25 all out] Each set to be followed by 100 easy

    Rounds 1-3-5 are your best stroke not to include freestyle

    Rounds 2-4-6 are freestyle

    Intervals:
    Round 1 :45
    Round 2 :40
    Round 3 :35
    Round 4 :30
    Round 5 :25
    Round 6 :20 or :25

    WARM DOWN: 6 X 50 easy 1:00

    3400Y
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    Swim Workouts
  11. Wednesday workout

    I swam up on my own at Riverbank State Park today. Here's what I did:

    1000 warmup

    3 times through: 2 x 50 K @ 1:00, 2 x 100 @ 1:45 (1st=IM, 2nd=FR/BK), 1 x 200 IM @ 3:30 [I did the kick FL on the 1st round, BK on the 2nd round, BR on the 3rd round, and really worked whatever stroke I had just kicked on the IMs]

    3 x 100 easy FR w/ double BR pullouts off each wall [here I focused on keeping my armstroke narrower on my pullouts. At this pool the lights are bright enough so that I can see my shadow on the bottom, so I was getting some feedback about my arm position.]

    400 warmdown

    We have no team workouts tomorrow through Sunday, but Riverbank will be open all 4 days. I'll probably swim there shortly after they open tomorrow (8am). But first I plan to walk up to the Thanksgiving parade send-off area to check out the balloons. I like watching the balloon wranglers get them ready to go even better than seeing the parade (plus camping out curbside for hours is not required!)

    Happy Thanksgiving everyone!
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  12. Catching Up - Monday and Tuesday

    by , November 25th, 2009 at 01:16 PM (A comfort swimmer's guide to easy swimming)
    November 23 & 24, 2009

    Monday:
    A recovery swim. I didn't track times other than the rest interval between each.

    200 free swim
    400 reverse IM k/s/25
    300 pull choice
    200 swim no free
    kick 6x50 (no board) with 10 sec. rest

    do the following with 10 sec. rest per 100 in between:
    100 free swim
    200 back swim
    300 IM drill
    300 back/breast/free IM (ie no fly)
    200 choice kick
    100 easy pull
    --
    Total: 2600 yards

    Tuesday:
    The main focus of this workout was SPL, rotation, and finishing my stroke in free and back. Something that was pointed out to me by a coach at the meet last weekend that I needed to work on.

    400 swim free
    (focused on long strokes, averaged 16 spl)
    300 IM drill
    (did k/d/s by 25 for each stroke)
    200 pull backstroke, buoy only
    kick 4 x 50 w/10 sec. rest

    swim 4x around
    {150 smooth, 3 x 50 descend to fast}
    odd rounds free, 150 on 2:30 and 50s on 55;
    (150's: 1:58, 2:04; 50's:0 40->35, 40>36)
    even rounds back, 150s on 2:45 and 50s on 1:10
    (150's: 2:12, 2:18; 50's: 42->37, 45->38)

    kick 8x50 on 1 w/MF, #3, 5, and 8 fast
    (fast ones 30-35, others 35-40)

    swim down 100
    --
    Total: 2800 yards
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  13. Catching Up - Swim Meet

    by , November 25th, 2009 at 01:05 PM (A comfort swimmer's guide to easy swimming)
    I've been a bit lax the last few days and now have to catch up for the last few days.

    I swam in a meet last weekend. It was a dual sanction meet with USA and USMS swimmers. It's always fun to swim with the kids even though they are so fast it can be a bit intimidating.

    The meet wasn't one of my better ones as all my times were way off what I had done earlier this year. Probably a combination of not being tapered or shaved and not a lot of all out speed work in my training recently.

    Saturday:
    50 free - 27.97
    50 back - 33.12

    Total yardage with warmup and cool down swims - 1800 yards

    Sunday:
    50 fly - 32.15
    100 free - 1:03.98
    100 back - 1:13.50

    Total yardage with warmup and cool down swims - 2250 yards

    Updated November 25th, 2009 at 02:57 PM by poolraat

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  14. Insane pre-turkey burner

    by , November 25th, 2009 at 11:48 AM (Elise's Fitness Fun)
    Inspired by the 100 x 100 Black Friday Challenge, I decided to do my own form of a 10,000 yard workout this morning. Started at 5:15 a.m. and finished at 7:58 a.m. (2 hours and 43 minutes). Had hoped to get it done in 2:30, but the water temp was 85 degrees, so had to adjust my intervals somewhat. Wore my HR monitor and it shows that I had an average HR of 158 and that I supposedly burned 1,651 calories.

    Here is what I did:

    Warm-up: 200 swim, 100 kick, 100 swim

    6 x 500 free (First 2 on 7:30 - still waking up and warming up; 3-6 on 7:00; #s 3, 6 are pull with paddles.

    3 x 200 I.M. on 3:00

    4 minute break

    4 x 300: 100 free/100 back/100 free on 4:30

    6 x 250 kick with fins on 3:45 (1 & 2 did 150 flutter kick, 100 dolphin kick with board; 3 & 4 did 150 dolphin kick on back, 100 back flutter: 5 was same as 1 & 2; 6 same as 3 x 4)

    4 x 200 free pull with paddles on 2:50

    5 x 100 fly on 1:45: 50 dolphin kick with board (no fins)/50 drill - 3 rt., 3 lt., 3 full

    3 minute break

    4 x 500 on 7:15 (1, 3 regular free; 2 is with paddles; 4 is kick only with fins).

    10,000 yards

    Surprised that I am actually feeling pretty good right now. When I was writing this last night, I thought that I might feel like I had been hit by a truck after this workout. My son is having two of his buddies over this afternoon. Before we go to the movies, I am expected to be a quarterback for their football game in the backyard. Hope I'm still feeling good at noon.

    When I was doing the first set of 500s, my lower back felt a little tight, but this seemed to go away once I hit the I.M. set. Don't know how distance swimmers train sometimes - with the early morning workout and the warm temps, I literally felt like I was falling asleep on the 5th 500 on the first set.

    Quite relieved that I was able to complete the workout with no POTS issues, no leg cramps (amazing given the warm water), and no other muscle issues.

    No workout planned tomorrow unless you consider eating a workout. Plan to run about 4 miles on Friday and perhaps grab an easy swim. Hope to get in weights on Saturday.

    Hope all USMS swimmers have a HAPPY THANKSGIVING!!

    Updated November 25th, 2009 at 02:49 PM by elise526

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  15. Wednesday Nov 25th, 2009

    by , November 25th, 2009 at 11:40 AM (Ande's Swimming Blog)
    Wednesday Nov 25th, 2009

    talked myself out of swimming the 400 IM at LB, swapped into the 100 bk
    Ken Brisbin with the Grunions took care of it

    made the morning swim show http://www.mefeedia.com/entry/mss-streamlined/25957314

    Swimming World Ran a story about recent Masters Records in AZ & TX

    TODAYS SWIM PRACTICE

    FOUR OR MORE SDKs off EVERY wall

    SCY
    5:30 - 6:40
    whitney coached
    dove in on time
    swam with Tyler, Mike Nate & brandon, next to todd amy & Ned
    TSC diving well SCY

    WORE brief


    Warm Up

    assigned 4 rounds of 125 fr 50 im 25 underwater no breath
    did 4 rounds of 75 fr 50 IM 25 SDK

    MAIN SET

    assigned: 8 x 150 in 2:15 with fins
    odds 100 k 50 im
    evens 100 something 50 k
    did: no fins
    did a few 100 k, went 1:11 on one of them
    did some 50's kick mainly took it easy
    probably did around half the set maybe less

    assigned 800 fr
    did 8 rounds of 25 easy rest on wall 25 break out swim

    then I did some work on flip turns.
    dove in the end lane in the middle sprinted to the wall then flipped & pushed off like in a race
    hit a few
    missed a few

    50 easy

    todd said I should wear a full B70 & work on turns in a race suit at race speed



    NEXT MEET:


    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    8 Days till Long Beach

    Updated November 27th, 2009 at 09:15 AM by ande

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    Swim Workouts
  16. Unmotivated today - but still went

    by , November 25th, 2009 at 08:57 AM (Mixing it up this year)
    Just not into swimming this morning but I still just went thru the motions. This happens occasionally and you just have to push thru it.

    10x100@1:45 Free
    500 Fly kick w/fins
    5x100@1:45 Free paddle on week hand and fin on opposite foot
    5x100@1:45 Fly w/fins held 1:35's
    600 Free kick w/fins alternate 200 Easy 100 Sprint
    8x50@:55 Free 1/2 swim 1/2 catchup drill

    Total 3500 yards

    Happy Thanksgiving
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  17. Swim @ Oak Marr, Nov. 24

    by , November 24th, 2009 at 06:18 PM (The FAF AFAP Digest)
    Journeyed to Oak Marr today. Speedo, Jazz and Wally Dicks were there, which made working out more fun. I almost frightened Jazz off (I thought he might actually crawl out of my lane) when I mentioned I was doing the guts of a Chris Stevenson workout. He opted instead to work on narrowing his hand entry in freestyle with whopping big paddles. Speedo had a planned taper workout. And Wally was putting in a big 2200 as part of a taper for the Dolan meet on Dec 6-7.

    Here's what Chris' workout was:

    Main Set (2400+50/4450)
    12 x 100, 50 free + 50 back
    -- 1-4 on 1:25 (went 1:05s)
    -- 5-8 on 1:20 (1:04-5s)
    -- 9-12 on 1:15 (1:04s)
    8 x 25 flutter kick w/ board on 30 (16-17s)
    30 sec rest
    6 x 100, 50 free + 50 back
    -- 1-2 on 1:20 (1:02s)
    -- 3-4 on 1:15 (1:02s)
    -- 5-6 on 1:10 (1:02s)
    4 x 25 flutter kick w/ board on 30 (16s)
    30 sec rest
    3 x 100, 50 free + 50 back
    -- 1 on 1:15 (1:01)
    -- 1 on 1:10 (1:01)
    -- 1 on 1:05 (1:01)

    Here's how I modified/tortured it for sprinter/taper mode:

    Warm up:

    700 variety swim, kick, drill

    10 x 25 shooters

    Main set:

    6-7 x 100 @ 1:45
    50 free + 50 back, aerobic mode
    (I lost count on these b/c I was blabbing too much with Jazz.)

    8 x 25 flutter kick w/board (no fins)
    odds = fast @ :30 (went 16s or so)
    events = easy @ :45
    50 EZ

    6 x 100 @ 2:00 w/Fortina & Dolphina, the MF
    #1-5 descend, # 6 cruise
    Went 1:02, :57, :55, :53, high :49.
    extra 30 seconds rest before #5
    50 EZ
    Note: :49 is my fastest time for a 100 MF.

    6 x 25 flutter kick w/board (no fins)
    odds = fast (16s+) @ :30
    evens = easy @ :45

    3 x 100 backstroke w/fins, broken w/10 seconds rest at 50, no real interval
    50 EZ in between

    These didn't go so well. I cramped immediately on the first one after the MF set, and had to battle calf cramps throughout. So my times were slower than what I had hoped. I was tired, so didn't push through the pain as much as I should have. I'm a calf cramp weenie. Likely didn't have enough water in the am either.

    Went 27/26, 25/26 (?), 26/27

    100 EZ

    4 x 25 evil working on long pullouts
    (Intended to do these flutter kicks w/board as well, but not after the cramp set.)

    100 EZ

    10 minutes hottub

    Total: 3450

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Did a little more yardage than I intended. But, that's all right, as I'm still pretty far out from the Right Coast Nationals.

    Discussed tapering with Wally. He tapers 4 weeks and cuts weights for 6 weeks. I told him I was trying a 3 week taper this time instead of 2 and cutting out gym work 3 weeks out. Since my legs still feel quite tired and I've been hammering the drylands, he thought this was a good idea. As we get older, we need to "listen to our bodies more." Sigh, guess that's right. My body is still tired. I plan to cut kick volume and intensity next week and really start loafing.

    Wally and I also discussed the possible/likely loss of the tech suits in mid-Jan. Wally's non-plussed by the situation b/c he didn't like the B70, but he will miss his short john paper suit. He says he is going to enjoy seeing who suffers the most from the loss of tech suits. lol We agreed that, possibly, those swimmers who already know how to kick might not be as adversely effected, the theory being that poor kickers had the B70 float for their legs. On the other hand, the B70 was supposed to help the SDK ... And, as Jimby likes to point out, those of with "dense muscularity" might sink now ...

    I'll be swimming with the Sewickley Masters on Wed & Fri. I was a little frightened when I saw their last workout (1000-14:00, 2x500-6:30, 5x200-2:30, 8x100-1:20). But Coach Bill has promised some sprints and SDK work. tomorrow, so that sounds promising. At some point, I will take Bill and Jimby to the gym and show them what constitutes core work. They apparently, for all their accolades, are clueless.

    Updated November 24th, 2009 at 08:33 PM by The Fortress

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    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 Workout -11/25/09 -SCY

    by , November 24th, 2009 at 02:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    3 x 100 free 1:40
    3 X 100 free 1:30
    3 X 100 kick 2:15
    6 X 50 kick 1:15
    3 X 100 IM 1:45
    3 X 100 IM 1:40

    1 X 50 fly 1:00
    1 X 100 50 fly/50 back 2:00
    1 X 150 50 fly/50 back/50 breast 3:00
    1 X 200 IM 4:00
    Swim it twice through.

    12 X 25 :45
    Sprint 20 yards, no breath.

    1 X 300 4:30
    3 X 100 1:30
    1 X 300 4:15
    4 X 75 1:05
    1 X 300 4:00
    6 X 50 :40

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  19. Tuesday Nov 23rd, 2009

    by , November 24th, 2009 at 01:08 PM (Ande's Swimming Blog)
    Tuesday Nov 23rd, 2009

    talked myself out of swimming the 400 IM at LB, swapped into the 100 bk
    Ken with the Grunions took care of it

    Swimming World Ran a story about recent Masters Records in AZ & TX

    [ame="http://www.usms.org/forums/showpost.php?p=198158&postcount=1303"]Swim Faster Faster[/ame] Tip of the Day

    WEIGHTS world gym
    lat press 6 x 40 6 x 45 6 x 50 6 x 55 4 x 60
    lat pull 6 x 167 5 x 205 4 x 217
    bench press 6 x 135 6 x 185 2 x 205


    TODAYS SWIM PRACTICE

    FOUR OR MORE SDKs off EVERY wall

    SCY
    6:30 - 8:00
    whitney coached
    dove in on time
    swam with Larry, Max, Tyler, Todd, Ned, Nate, jon & Marcio
    TSC diving well SCY

    WORE brief


    Warm Up
    did half the assigned warm up
    around 500

    MAIN SET

    assigned: 4 rounds of 50 stroke fast, 50 easy, 100 fr at 90%, then 500
    did:
    50 fl
    50 easy
    50 free
    skipped 500 fr changed into B70 legs

    50 bk fast
    50 easy
    50 fr fast
    5 x 50 easy

    50 br easy speed went 34
    50 easy
    got out around 7:30 & rested 20 minutes

    changed into my ripped full B70

    50 FR FAST
    roll start
    jammed turn
    went 21.8


    50 easy


    MEETS:


    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    9 Days till Long Beach

    Updated November 24th, 2009 at 03:56 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. Peaceful Tuesday morning workout

    I swam with my team this morning, and had 3 great lanemates. Since I already reduced my yardage to coddle an injury 2 weeks ago, I'm keeping it steady this week and then will continue this extended taper into next week before Colonies Zones on Dec. 5 and 6. Here's the workout, and what I did with it:

    600 warmup

    8 x 75 K/D/S, 2 of each ST, IM order, @ :15 rest

    8 x 125 IM, with extra 25 cycling through the strokes twice @ 2:00 [I focused on neat turns and well-timed breakouts]

    3 x 100 @ 1:50: 1st was IM done K/S/K/S; 2nd was FR done S/K/K/S; 3rd was IM done S/K/S/K [I liked this little kicking interlude and wanted to do it again, but was voted down by my lanemates and coach]

    4 x (225 FR, 2 x 75 ST, 25 easy) I did the first round, then warmed down.

    After swimming, I went by my gym and stretched really well. Two years ago the gym bought this humongous "stretching station" with adjustible platforms to rest your feet on while stretching your legs, a slant board for your calves, and tons of horizontal and vertical grips at all levels that help with stretching out your lats and shoulders and chest. This contraption takes up a ton of floor space, and is really underused--it's rare I see anyone else on it. I thought it a really silly purchase when I first saw it, especially considering that adequate floor space plus maybe a ballet barre suffices for most stretching routines. Over the last year, though, I have grown to love it. When I have the time after my workouts I spend about half an hour using it. I guess it's a good thing there's not many others at my gym who like it, since it only accomodates 1 person at a time.

    I entered Zones yesterday. Hurray! On Saturday I'll be swimming 200 BR, 50 BK, 50 BR, 100 IM, and 400 IM. On Sunday I'll be swimming some combination of 100 BR, 50 FR, 200 IM, 100 BK, and 50 FL. (I signed up for all those events, but they're clumped right together, so I'll pick and choose once I see the meet timeline and know what relays I'll be swimming.) One cool thing on the online entry form was questions asking whether you'll be available for each relay. I'd never seen that before. I'm guessing (hoping) that this info gets passed onto the coaches? I made myself available for all but the 800 FR relay.
    Categories
    Uncategorized