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  1. Idiosyncratic stats and Wordsworth excerpts

    by , January 26th, 2009 at 11:39 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    • Number of miles swum so far in January, 2009: 30.01


    • Average yards per day during the past 9 days post the "end" of my sickness: 3227.78


    • Qualitative self-assessment on the Jim Healthometer scale, wherein 91 percent is realistically the best I can hope for: 42 percent


    • Qualitative self-assessment on the Jim Healthometer scale during the height of the bubo outbreak: 37 percent


    • Number of yards swum during practice today before I began seeing lights that weren't there and found my muscles were shaky and my head light-headed: 2100


    • Number of packets of Gu required to complete tonight's practice: 2


    • Total yards tonight's practice: 4000


    • Days I have been alive: 20,562




    • Remaining number of days: 12,288


    • Current Top 10 Times for the Age Group I might make it to:

    100 Freestyle SCY Men 90-94 (2008)
    # Name Age Club LMSC Time
    1 Brud Cleaveland 90 FMM Florida 1:46.17
    2 Russ Witte 90 SWOM Ohio 1:54.05
    3 Tom Haver 90 SDSM San Diego - Imperial 2:20.05
    4 Donald B Pope 93 MICH Michigan 4:38.01


    • AT (Anaerobic Threshold) time per 100 SCY one year ago based on the 1 hour swim: 1:14.61


    • AT time per 100 this year based on the 1 hour swim: 1:16.6


    • Most recently measured sperm count, including gimps, two headed specimens, dead ones, and assorted monstrosities: 965,000,000 per ejaculation


    • Three favorite excerpts form William Wordsworth's ODE INTIMATIONS OF IMMORTALITY FROM RECOLLECTIONS OF EARLY CHILDHOOD:

    *


    Whither is fled the visionary gleam?
    Where is it now, the glory and the dream?


    *


    Heaven lies about us in our infancy!
    Shades of the prison-house begin to close
    Upon the growing Boy


    *


    Behold the Child among his new-born blisses,
    A six years' Darling of a pigmy size!
    See, where 'mid work of his own hand he lies,
    Fretted by sallies of his mother's kisses,
    With light upon him from his father's eyes!
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  2. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/6/09 - SCY

    by , May 5th, 2009 at 02:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    Most of the Sharks are swimming in the Hurricane Man Open Water swim this Saturday...I'll shorten things up for the rest of the week

    WARM UP: 3 X 250 (All Choice)

    1 X 400 Free 6:00
    1 X 300 IM 5:15
    1 X 200 Kick 5:00
    Swim the set two times through.

    50 Fly 1:00
    50 Fly/50 Back 2:00
    50 Fly/50 Back/50 Breast 3:00
    200 IM 4:00
    Swim the set two times through. Short break between rounds.

    WARM DOWN: 4 X 50 1:00

    3750 Y

    Updated May 6th, 2009 at 08:22 AM by SharksMasters

    Categories
    Swim Workouts
  3. P90X Plyos, Fri., Nov. 6

    by , November 6th, 2009 at 08:21 PM (The FAF AFAP Digest)
    P90X:

    Too busy to hit the pool or gym today, so I decided to do the P90X plyo DVD late this afternoon. It's 60 minutes, with about 15 for warm up and warm down. It's a pretty butt kicking intense workout. My thighs were definitely burning at parts, and I ignored the "now speed it up" instruction that came at several junctures. I can see where people say this is a fat shredding/calorie burning workout -- you're really working all the body's large muscles. I didn't feel the need for a heart rate monitor, which they recommended. My heart rate was up, but not super high. Next time, I'll probably try to do the individual plyos more intensely. I wouldn't recommend jumping into this workout without having done some plyos beforehand. Of course, you can do it in a modified/easier way. It felt l like an hour of squats! I am wondering how the legs will feel tomorrow ...

    And I did not hit pause even once!

    Here's what's in the workout:

    The exercises are grouped into rounds, and each round gets repeated once. The breakdown is as follows:

    1) Jump squat, run stance squat, airborne heisman (lateral leaping), swing kick
    2) Squat reach jump, run stance squat with direction switch, double airborne heisman, circle run
    3) Jump knee tuck,* jumping lunge, leapfrog squat, twist combo
    4) Rock star hop, gap jump, squat jack, military march
    5) Run squat with 180 jump, lateral leapfrog, monster truck tire, hot foot
    6) Bonus round: pitch & catch, jump shot, football move (60 seconds each)**

    * This plyo is the hardest in the context of the workout. It's so hard to do them continuously. And jumping from a standstill is harder than squatting first.

    * Out of pure stubbornness, I didn't do the catch and pitch. Seemed too irrelevant. So I did jumping jills during this part. But I liked the jump shot and football move.


    An description of how to do each plyo is found here:

    http://www.fitnessdestinations.com/p...2-plyometrics/

    And other descriptions of the DVD:

    http://workoutjourney.com/p90x-plyometrics

    http://stanford.wellsphere.com/exerc...-2-of-12/20499

    I don't have any other P90X DVDs. But my son said they did the Ab Ripper DVD at his dryland/weight training practice for crew. Even he admitted it's hard, so I'm assuming that's true as he's tough as nails. My brother, who has lost 20 pounds on the P90X program after being lazy with two toddlers for a few years, says the Core Synergistics one is pretty taxing and effective as well. I'm fairly sure there's nothing in either one that you couldn't do on your own.


    Death of Squats:

    Got this email from the company I bought my power wheel from. Can it be true, Q?

    http://www.functionalstrengthcoach3.com/squats.html

    Updated November 6th, 2009 at 08:32 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  4. Maho 2012

    This is the 6th year I have worked open water swim camps with Terry and Total Immersion, and every year, the roster expands, and the experience is more rewarding. Celeste St Piere directed this camp as well as an all women's camp the week before bringing together more than 80 swimmers in one of the most beautiful and accessible places in the world to swim in.

    MAHO BAY
    The Maho Bay eco-tent Village functioned as our home base. A large majority of campers and coaches also took residence here, so during swim breaks, there were opportunities to chat with swimmers in some of the other groups over a beer or a meal... at the dining pavilion or just under the shady canopy of a few trees (beware of falling iguana poop)
    http://maho.org/Maho.cfm


    St John is sparsely populated, as a great majority of the island is national park http://www.stjohnusvi.com/map.html
    A network of hiking trails lead to ruins of sugar plantations and beautiful panoramic views. I broke a toe on the second day, so with a pass on hiking, got to log more aquatic time.

    The Schedule
    With nearly 50 swimmers ranging from OW beginners to well seasoned, we divided into small groups spending our morning sessions working on OW specific skills and afternoons applying those skills to longer group swims. There was an informal early morning "coaches swim" for those of us looking for a little extra credit. Terry circulated among all the groups and offered us some challenging focal points to carry with us as we explored Maho and the nearby bays.

    Willie Miller and I had the honor of working with a rather ambitious group of swimmers, and our afternoon swims were consistently between 5 and 10k. I'll describe a couple:

    Maho to Waterlemon round trip - We started at Little Maho Bay and followed the buoy line through Francis Bay to Mary's Point. Things were always a little bumpy here, and tarpon and eagle ray sightings are common. We continued into the wind east, and then south-east to Waterlemon Cay where we met up with a group of swimmers that hiked out to Waterlemon. after a brief chat, we swam into the beach at Leinster Bay where we fueled up with a snack and some water before swimming back to Maho. Six of us swam to Leinster Bay, two would hike back, but we picked up another so the five of us set out for the swim back. At Mary's Point a school of 5 to 6 foot megalops atlanticus [ame]http://en.wikipedia.org/wiki/Tarpon[/ame] paraded by. Since we seemed to be making good time now with a tail wind, we decided to take a detour around Whistling Cay... counter-clockwise and then head straight back.... 12k. We swam much of this in sync.

    Maho to Trunk Bay and back - Again, the start was at Little Maho with a heading south west to America's Point. We continued along the buoy line staying on the outside of Cinnamon Cay and hugged the shore line around the point between Cinnamon Bay and Trunk Bay making a bee line to the small sandy beach at the west end of Trunk Bay. Water break and back this time taking the inside tracks around Trunk Cay and Cinnamon Cay.... 7k.

    Sea Life
    The shallows of Maho Bay abound with schools of tiny anchovy-like fish under constant assault from schools of palm sized fish from below, and dive-bombing pelicans from above. At times the attacks are so coordinated that many of these little guys beached themselves to escape the head on assault... the next wave bringing them back to the brine, disoriented, they now fall easy prey to the opportunistic juvenile tarpon cruising by. This is our daily show. We become familiar with the preferred territory of the turtles and sting rays (Big Maho) and giant red starfish also abound. A visiting manta ray with a 7' wingspan cruised with coach Dave Cameron one afternoon, and barracudas would pop up anywhere.

    Equipment
    I purchased an inflatable stand-up-paddleboard for this week, http://www.seaeagle.com/LongBoard.aspx , I spent almost as much time on the board as I did in the water, and rigged up a towing belt for some of the longer swim when we wanted to take along food, drink, cameras, etc... I also kept a phone and marine radio on board. The advantages of a board over a kayak are many; in the chop, standing is more visible to boaters than a kayaker, in heavy wind, the board remained easy to tow while swimming, in an emergency situation, it would be easy to put a swimmer on the board, on a long one way swim, the board could be folded up for the shuttle ride back to the camp.

    I tried to find a pilot that would escort a small group of swimmers to Jost Van Dyke (BVI) 10k...but due to customs technicalities, couldn't convince anyone to do it. Instead, on the day after the camp ended, Lennart Larson and I decided to swim to Cruz Bay. Much of the route was already familiar to us, but we would be going past Hawksnest, Caneel Bay and finally into the very busy Cruz Bay. We loaded up the SUP with a few gels and sports drinks and set off at 12:07. We had a bit of a tail wind for the first half and seemed to be making good time. This came to an abrupt end as we came around Hawksnest Point. At Turtle Bay, a strong rip was moving us northeast... into the narrow channel between the point and Henley Cay. This was not good, as many boats use this short cut to get to Cruz Bay. I told Lennart that the only chance I thought we had was to head into Turtle Bay and hug the shoreline into Caneel Bay. We took a hard left turn and swam around the point in very shallow water, our bodies just inches above the reef. It was easy to see that we were making steady but painfully slow progress... each stroke gaining only a few inches. We did persevere, and finally we were past the rip and back to a cruising speed. One more point to swim around and Cruz Bay was in sight. We swam from moored sailboat to sailboat looking both ways and timing things carefully to avoid any "conflict" and as we approached the beach on the north side of the ferry dock we could see Clare, Celeste, Andy, and Todd waiting for us... Dry clothes! It was 2:47. Lunch and a shuttle back to Maho. Tomorrow back to the snow in NY.

    Updated January 24th, 2012 at 09:00 PM by chaos

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    Uncategorized
  5. Workout 06/25/12: evening

    by , June 25th, 2012 at 08:35 PM (Maple Syrup with a Side of Chlorine)
    I did a slightly modified version of Fort's [ame="http://forums.usms.org/showthread.php?t=20835"]workout #4 (6/11-17/12)[/ame] tonight as time allowed:

    Warm up:
    400 choice
    8 x (25 drill + 25 kick) @ 1:15
    -- 2 of each stroke
    4 x 50 torque drill @ 1:30
    50 EZ

    Speed sets:
    8 x 50 burst + cruise @ 1:00
    50 EZ

    1 x 100 AFAP FR (went 58.3)
    200 EZ

    2 x through:
    -- 1 round free/kick
    1 x 25 @ 100 pace + 25 EZ @ 1:30
    1 x 25 AFAP + 75 EZ @ 2:15
    1 x 50 AFAP + 100 EZ @ 4:00

    8 x 50 @ 1:30
    - 1-4: IM rotation
    - 5-8: Quarter's Strong FR
    100 EZ
    (Solo/Rec/2850yds/65 min)
    --------------------------

    I was able to say hi to GregJS tonight during the Monday evening swim - I miss getting there recently as it is more of a social time for me. I was picking his brain on breaststroke tecnique, as I regard him as my coach for for this horrible stroke.

    This was a great speed workout - the intervals are almost spot on for really putting in the effort and getting rewarded with a little rest. Truth be told, I almost did the Lactate Production workout but after I wrote it down it dawned on me that I might have made a mistake. The 100 fast time was really good - not sure when I have gone that fast from a push in a while, and since I am not feeling very speedy of late it was nice to hammer out. I am still trying to balance store rate speed and not cutting my pull short on the fast swims - still more work to go. I don't have a parachute so I just modified that section a bit.

    With work tomorrow I will likely not be able to swim, unless I get out right at 8pm and make the last 15 minutes of masters practice to stretch out. I may not be that motivated, though.

    Oh, for your viewing pleasure, here is a look at the shirts I had made up for my open water swims this year. My yaker Bobby came up with the slogan and my talented sister Jill did the drawing (Bob's mom works for the Army/Navy shop in town and got us a good deal on printing). The Kingdom mountains to the Portland Light ...

    Updated June 25th, 2012 at 08:56 PM by rxleakem

    Categories
    Swim Workouts
  6. Sprinter's Double, Tues., Sept. 18

    by , September 18th, 2012 at 04:50 PM (The FAF AFAP Digest)
    Drylands:

    rehab exercises, 20 min
    leg abductor, 120 x 4 x 8
    explosive leg press, 190 x 4 x 15
    good mornings, 65 x 1 x 8, 70 x 1 x 8, 75 x 2 x 8
    read delt flys, 60 x 4 x 15
    resisted standing long jumps, 30 x 1 x 10
    resisted track start jumps, 45 x 1 x 10
    altitude drops, 3 x 5
    power wheel roll outs, 2 x 15


    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 caterpillar fly drill @ 1:10
    8 x 25 shooter w/fins @ :40
    50 EZ

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    50 EZ

    Then did a slightly modified version of a set from Workout #1 on the HIT forum, [ame="http://forums.usms.org/showthread.php?t=21375"]U.S. Masters Swimming Discussion Forums[/ame], which caused me to modify the posted workout.

    3 x (3 x 25 + 50) w/fins
    25 = @ 100 pace @ :25
    50 = @ 100 pace @ 2:05
    75 EZ after each round

    round 1: fly/back/breast: 37, 36, 44-45
    round 2: kick: 40 (flutter), 37 (back), 36 (back)
    round 3: IM fly/breast/free: 40, 38, 38

    100 EZ

    4 x (25 AFAP kick + 75 EZ) @ 3:00
    -- did shooters, went 9s

    100 EZ

    Total: 2800


    ++++++++++++++++++++++++++++


    Still feeling tired from the weekend's sleep deprivation and the main HIT set felt rough. But got through my planned sprinter's double.

    Reasons for large time drops:
    http://www.swimmingworldmagazine.com...tary/32011.asp
    So here are 3 possible explanations for major time improvements.

    1. high altitude training.
    2. blocking pain mentally
    3. All high intensity training with paddles and flipper with good recover time.
    4. Genetics from parents and grandparents.


    Women's college swimming preview:
    http://swimswam.com/2012/09/2012-201...-auburn-women/
  7. Sarasota Y Sharks Masters GOLD Workout 10/27/17

    by , October 26th, 2017 at 12:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 75 1:15
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    8 x 50 1:15

    Stroke set
    3 x 25 :40 fly perfert stroke/drill
    1 x 125 2:20 IM (50 fly)
    3 x 25 :40 back perfert stroke/drill
    1 x 125 2:20 IM (50 back)
    3 x 25 :40 brst perfert stroke/drill
    1 x 125 2:20 IM (50 brst)
    3 x 25 :40 free perfert stroke/drill
    1 x 125 2:20 IM (50 free)

    Free/pull set
    6x
    1 x 225 3:20 long & strong
    1 x 75 1:10 fast
    [Desc rounds 1-3/4-6]

    Sprint set
    3 x 50 2:00 race pace choice

    Warm down
    4 x 50 1:00

    Total: 4400
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    Uncategorized
  8. Workout 08/07/13: OW

    by , August 7th, 2013 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    Wow - busy weekend, but a great one. Able to ride my motorcycle to church Sunday, lead the service at one of the area nursing homes (we're looking at the miracles of Jesus), then church in the evening. I felt tired Monday so didn't swim before work, just slept. After work last night I went to the old family homestead with Preston and had a mini-reunion over a campfire on "Pig Back," the hill north of the farm that was used for summer play and winter sledding and snowboarding. Nice to get back there.

    Had breakfast with Lena this morning before going over to the college to help. Painted, helped to hang track for drop ceiling, then was chief schlep with carpeting - cutting, carrying, and general lugging around. The best part was reconnecting with my dad's best friend from NH, who is in charge of carpeting - got to hear stories of their adventures with Nordic skiing and jumping. Just the right divine appointment from God to spend the day with Al. Hope to help him again tomorrow or next week.

    After a shower and paying some bills, I headed down to pick up Brent en route to Queechy Lake (just past the northern end of the Taconic Parkway) for a 1.23 swim with the Berkshire gang. This is actually one of the closest swims for me at just over an hour, and a great lake that is not too weedy and clear, with lots of fish swimming about. As you can tell from the photo below, the thunderstorms held off but the sun was hiding throughout the swim. Only seven tonight, and because I had to get home we did not stay long for the post-race potluck.

    Tags: berkshires
    Categories
    Swim Workouts , Open Water
  9. Workout 09/03/13: evening

    by , September 3rd, 2013 at 10:36 PM (Maple Syrup with a Side of Chlorine)
    Had a nice Labor Day with a cookout at our house (the exchange kids helped me make a macaroni salad) and then a campfire across the street at our neighbors, a great treat to welcome all the kids to the new school year today. First Day programs are welcomed in our community, where parents can stay a little longer after the kids start school to sit in on the opening assembly and usually a time to meet the PTG/PTF.

    I stayed for the chapel at the college - great speaker looking at Mark 1:9-15. Later I picked Preston up for his first football game on the home field. The JV team played well, but was beaten by the visitors - he was pretty upset and not readily looking at the positives as he fretted about the score. Just like in swimming, sometimes our practices and competitions don't go the way we'd like, but we need to find the good things to help us find the motivation to keep getting back at it.

    Made it to the Rec tonight (first day back in two weeks ) for Masters. Well, to be honest, for GregJS and mine private swim! We did:

    - 200 swim/200 kick/200 pull with buoy/50 EZ w/u,

    - 300 Swim (long/strong, walls) followed by 50 kick/50 pull
    - 300 Swim (middle 100 no free) followed by 50 pull/50 kick
    - 300 Swim (descend by 100's) followed by 100 IM drill
    - 300 Swim (no breath into/out of deep end flags)

    - 8 x 25 on :40 (odds = stroke, evens = Free FAST)
    - 1 x 50 EZ and out
    (Master/Rec/2400 yds/60 min)
    -------------------------------

    Nice to get into a spiffy-clean pool after the shut-down. Everything seems brighter. Sunday I officially fell behind the GTD, but this swim almost puts me over 200 miles for the year. Perhaps with staycation in full swing I can rectify the deficit

    Updated September 3rd, 2013 at 10:58 PM by rxleakem

    Categories
    Swim Workouts
  10. Workout 09/20/13: morning

    by , September 20th, 2013 at 11:17 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill
    200 Shark Swim
    200 Loosen and out
    (Solo/Rec/1000 yds
    ---------------------------------

    Easy swim before work*today.* I ended up doing some more exercising after my swim yesterday - went for a*1.7mile*jog and biked 2.6 miles after my*1.7mileswim... That is perhaps as close to a*triathlon*as I'll ever get!* My legs aren't too trashed*today, and although my knees ached last night they are fine now.* I'm thinking of adding in some jogging a couple of times a week (mind you, I jog for two-three blocks, then walk for a couple at this point).* We'll see how long this insanity plays out* ...
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