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  1. 04/14/2010: AM Swim & PM Gym

    by , April 14th, 2010 at 06:59 PM (aztimm's training blog)
    made it to swim this morning with the team, Mesa Kino Aquatic Center (SCY)
    Paul and Laura on deck coaching

    got in 300 warm-up choice

    extended warm-up set--
    300 done as 25 easy swim/25 cruise/25 kick x 4 continuous
    12 x 25 @ :35, fast no breath to 15m, easy to wall

    Paul then gave me the option of a long or shorter set. He said the shorter was mostly 100s on a long interval, so I opted for long--
    4 x 500 @ 7:30, descend 1-4 (when I first heard this I was regretting my choice)
    5 x 200 pull @ :30 rest, hypoxic (supposed to be 2-3 breaths per length, I did 3-4)

    about 100 warm-down. I did a 50, then they were pulling lane lines, so I helped to take down SCY and put up LCM, so I probably swam more.

    total: 4000 yards

    * both Camilla and Ryan/Rynko were there again. I started out in the lane next to Ryan, but traded with someone to do the long set. I did chat with Ryan a bit in the locker room; he coaches the masters group and has about 15 people. He told me he's working on getting a guy down to 13:30 for an 800 LCM free; hearing things like that make me feel a little better that there's slower people than me (I should be able to do an 800 LCM free in about 12:00).
    * the 25s were rather taxing. fast and no breath, even short stuff, really wears me out. I guess I'm really not a sprinter.
    * Paul's comment about the 500s descend was to, "drop 3-4 seconds per 500." here's what I did-- 7:04, 6:59, 6:49, 6:24
    Obviously I majorly loafed early on. Since I was pulling old meet data, I also did a 500 SCY free at the same meet as my only backstroke event--
    #16 Mixed 30-34 500 Free 6:33.30 6:19.18 (3) * 6
    32.83 1:09.81 1:48.29 2:27.28 3:06.02 3:44.81 4:23.89 5:02.87
    5:41.49 6:19.18.
    I'd think at a meet today I could do that, and hopefully closer to 6:15. As I'm now 7 years older it is nice to know I'm still close.
    * the 500 was one event I liked doing. more than enough to get wet, long enough to be forgiving if you slip on the start or a turn, yet short enough to cause excessive bonking. I'll probably do this at the Grand Canyon state games.
    * those 200 hypoxic pulls were a slap in the face. yes I did loaf on 3 of the 500s, but really, I pushed the last a bit. oh well, I guess it builds character.
    * I enjoyed seeing Camilla again, she's such a nice person, and a super fast swimmer.

    I'll head to the gym in 1-2 hours and update this entry after I get back.
    made it to the gym and did the following--

    Elliptical: 16:00, 204 cal, 1.74 miles, crossramp 8, resistance: 8 to 10 min, 9 to 13 min, 10 to finish

    Dumbbell chest press: 1 x 15 x 40, 2 x 12 x 60, 2 x 8 x 65
    Triceps skull crushers: 3 x 10 x 65 + 6
    multi machine double cable chest fly: 1 x 15 x 120, 3 x 8 x 160
    Multi machine front lat pulldown: 1 x 15 x 90, 2 x 12 x 135, 1 x 10 x 150
    Multi machine seated row: 1 x 15 x 90, 2 x 12 x 135, 1 x 8 x 150
    Lifefitness biceps curl: 1 x 15 x 65, 1 x 12 x 110, 2 x 10 x 125
    Leg raises: 3 x 15
    Lifefitness hip adduction: 1 x 15 x 70, 2 x 12 x 100
    Lifefitness hip abduction: 1 x 15 x 70, 2 x 12 x 100
    Bicycles: 1 x 100
    Plank: 3 min done as a min normal, 30 sec right, 30 sec normal, 30 sec left, 30 sec normal

    * the parking lot was full, but the gym floor wasn't busy at all. looked like there was a class or something.
    * gradually building up the resistance on the elliptical. can feel it in both my arms and legs.
    * I was going to do the regular cable cross machine, but couldn't find one of the pegs, so used the multi machine instead. then later on, when I was doing the lat pulldowns, I got a side view of that machine, and saw the peg hanging way over on the side. I felt like such an idiot. but another guy after me started to get setup at it, but he couldn't find it either.
    * while I was doing the rows, the guy who was in the bootcamp class with me, who I chatted with last week, was nearby doing triceps rope pulldowns...kneeling on a ball. crazy.

    as long as my back holds, I'll probably join the women for a ride tomorrow morning. then I'll do a run later in the day, probably my 8-miler.

    Updated April 15th, 2010 at 12:28 AM by aztimm

    Swim Workouts , Strength Training and Dryland Workouts
  2. Wednesday, 4/14/10

    by , April 14th, 2010 at 04:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    A bit of kicking and sprinting today
    Today's workout is split into 2 sessions. Since I can only get 1 hour at a time in the pool because of my schedule and the pool schedule I did a kicking workout in the morning and a speed workout at noon.

    400 swim alt. 75 free/25 back
    300 IM alt. kick/drill/swim by 25
    300 pull alt. 50 free/50 back: keep stroke count consistent through the 300 for each stroke

    kick 2x around w/zoomers (board optional):
    {(did 1 round free w/board, the 2nd on back)
    100 @80% (around 1:30 for both)
    15 sec. rest
    4 x 25 FAST on 35 (18 for free, 23 for back)
    50 easy choice

    kick 2x around w/monofin on back:
    3 x 50 on 1:10 descend 1-3 (went 35->30)
    100 smooth (1:20)
    1 min. rest

    kick 2x around, choice, no fins:
    (#1 free w/board and #2 on back)
    50 smooth (free 43, back 1:00)
    4 x 25 FAST (on 40 free went from 19 to 23, back was all around 23)

    swim down 200 easy

    Morning total: 2500 yards

    Noon session:
    300 swim choice, 200 drill, 200 pull choice dps,

    Swim 4 x 150 back @ 2:30
    (ave 2:15)

    Fast swims from blocks
    1 x 50 fast fly @ 3:00 (35)
    50 EZ during recovery
    2 x 50 fast back @ 3:00 (35, 36)
    50 EZ during recovery
    3 x 50 fast free @ 3:00 (31-32 on all)
    50 EZ during recovery

    300 easy

    Total: 2200

    Total for day: 4700 yards

    Updated April 14th, 2010 at 11:22 PM by poolraat

  3. Crisis averted ... I hope

    Last night I got in to the pool to swim a bit before I had to coach. I wasn't feeling it so I decided to take it easy then decide based off of my warm-up it I'd just do aerobic work or maybe do some sprint work.

    I felt good for most of warm-up. Then my free started to really fall off. My left tricep was pissing me off and since I didn't want to hurt myself I switched to back and then did some breast. I jacked up my left medial hamstring. It was so bad last night it hurt to drive, sit, walk, etc. It's much better today. Hopefully it will hold up for training tonight.

    I have my trainer tonight then I'm going to skip the swim since last night sucked and I'll be in there tomorrow after pilates.
  4. Wed., Apr. 14

    by , April 14th, 2010 at 03:15 PM (The FAF AFAP Digest)

    Warm up:

    650 various
    400 fly drills

    I did 200 of the fly drill I described yesterday. It's almost like a swimming plyometric if done correctly. Very cool.

    Aerobic Sets:

    8 x 100 cruise @ 1:45 w/paddles
    odds = free
    evens =back

    50 EZ

    2 x (3 x 100 russian breast drill @ 2:00 + 2:00 of vertical evil kicking)

    Hypoxic Set:

    4 x (5 x 25 shooter w/MF @ :30)
    #1 = left side
    #2 = right side
    #3 = belly
    #4 = back
    #5 = EZ on top of water

    50 EZ

    Total: 3050



    Sticking with my long term plan, I did a mellow aerobic/recovery workout today. Nothing too taxing and resisted the urge to do any speed work. I have a speed set planned for tomorrow, so that would have been stupid. I'll do much the same kind of workout on Friday. I'll put my toys down next week.

    "Pole Vaulter" Exercise:

    I was referring a friend to the power systems website today for the purchase of dryland toys, and I ran across this device:

    I've never seen this before, but this was essentially what I was doing at the gym and describing as my "pole vaulter" exercise. I put the bar between the bottom corner of two walls to do this exercise. It's a great compound exericse!


    Ran across this interesting article on magnesium deficiency. It reminded me I need to purchase some liquid magnesium to put in my smoothies.


    We booked the trip to Northern Europe. Going with friends (our Savagemen relay mate and his wife). We are leaving on June 23, which is toward the end of school. So this, and our beach vacation in August, will wreck havoc with any LC plans for this summer. I don't mind. I think I'm due for a slight meet break, so that I can be fresh for the fall. I hope to sneak into one local meet to swim some 50s perhaps using my kid's suit. At the beach this year, I don't think I'll even bother to go to the Y. If the jellyfish are not omnipresent, I'll just swim in the ocean and jog on the beach. If the jellyfish are abundant, that's another story; I'm a total OW wuss. I'll also try to swim in the channel since that's where the B2B triathlon is in November.
    Swim Workouts
  5. Wed Apr 14th 2010

    by , April 14th, 2010 at 11:44 AM (Ande's Swimming Blog)
    Wed Apr 14th 2010

    SUBSCRIBE to Ande's Blog

    Nats in 5 weeks & 2 Days or
    37 DAYS away

    Lifted weights today


    Swim Center
    scy main pool
    whitney coached
    6:30 to 8:00
    dove in on time
    swam with Mike, NAte & Tenielle
    beside Desiree, tyler, Marcio, Ned, doug, & a bunch of triathletes

    wore B70 jammer

    Warm Up:
    did around 200 easy

    25 fl on 20
    50 fl bk on 40
    75 fl bk br on 1:00
    100 IM on 1:20
    Rest 30 extra
    500 fr 80%
    went 5:50ish
    rest 1:00

    25 fl on 20
    50 fl bk on 40
    75 fl bk br on 1:00
    100 IM on 1:20
    Rest 30 extra
    500 fr 85%
    went 5:35 ish
    rest 1:00

    25 fl on 20
    50 fl bk on 40
    75 fl bk br on 1:00
    100 IM on 1:20
    Rest 30 extra
    500 fr 90%
    went 5:18
    rest 1:00

    25 fl on 20
    50 fl bk on 40
    75 fl bk br on 1:00
    skipped 100 IM on 1:20
    Rest 30 extra
    assigned 500 fr get time
    did 200 fr easy speed
    went 2:01ish
    rest a 50
    200 fr strong
    went 2:07ish
    skip a 50

    25 fl fast
    25 fr easy
    50 fr easy
    50 skip

    25 bk fast
    25 fr easy
    50 fr easy
    50 skip

    25 br fast
    25 fr easy
    50 fr easy
    50 skip

    25 fr fast
    25 fr easy
    50 fr easy
    50 skip

    she assigned another set but I got out to rest

    2010 MEETS:

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
  6. My pull bouy is my friend

    by , April 14th, 2010 at 07:33 AM (Mixing it up this year)
    I have been very careful not to throw my hip out again and when I tried to kick this morning I decided to just learn to love my pull bouy for a few days.

    5x200@3:30 Free
    300 Free kick w/fins (it was ok at first but after 200 I knew I was pushing it)
    Everything else I uised the bouy
    100 Free Easy
    10x25@:45 Free power pull 6 strokes then easy
    50 easy

    this next group was with paddles and bouy
    50@:50 Free Mod Pace
    100@1:40 Free Mod Pace
    150@2:30 Free Mod Pace
    200@3:20 Free Mod Pace
    200@3:20 Free Fast
    150@2:30 Free Fast
    100@1:40 Free Fast
    50@:50 Free Fast

    10x50@1:00 Free just bouy hold pace, went 42,42,41,41,41,40,40,40,40,39
    300 Free easy

    Total 3500 yards

    Hip still hurts some but I have succumbed to taking Ibuprophen now
  7. 04-13-10 Workout

    by , April 14th, 2010 at 12:00 AM (Swim like an Orca, but faster !)
    Aquasol _ Coach Janine 6pm-7:15pm

    Warm 200FR, 100K, 100P

    12x200 1-3 BK, 4-6 FR, 7-9 IM & 10-12 K -Fly-Bk-Br on 4:00
    100 EZ
    2x100 Fins and paddles
    50 cool


    I caught a bug on the train last Wednesday, that turned into a nasty cold that kept me out of the water since Thursday. So tonight, feeling the worse was over, was "hack my lungs out until the bugger leaves!" Well, not quite that bad, but I was getting sick of being out of the water after making good progress last week.
    I plan on swimming in the slow poke lane at the next few USA meets with the kids, Ill just "act" like a parent, then jump on the blocks when my heat comes up, then scurry away before they realize a "parent" swam! My coach has been telling me to get some real practice in, I should be swimming with the kids, not only is it much closer to home, they are more frequent. The Pacific Masters takes the summer off to tend to open water peeps, no meets until late August when SCM season starts.
    I won't be going to the champs or anything, I can't afford the time, expense and driving for hours on end...
    My focus swims this summer are 100IM, 50 Fly (with the goal of 100Fly) 100 FR and 50 Bk.
    Im working on 200IM, but until I have a decent BR, its really a waste of an event for me.
  8. Tues 04/13/2010: AM Swim (the Swedes invade)

    by , April 13th, 2010 at 11:52 PM (aztimm's training blog)
    Made it to swim this morning with the team, Mesa Kino Aquatic Center (SCY)
    Paul and Laura on deck coaching

    got in 250 warm-up choice/various

    extended warm-up, two rounds of--
    4 x 50 IM order (round 1 @ 1:00, round 2 @ :50)
    2 x 100 IM (round 1 @ 2:00, round 2 @ 1:40)

    main set, 4 rounds of--
    1 x 200 @ 3:00, hypoxic pull
    1 x 100 kick @ 2:00
    1 x 100 stroke @ 2:00
    4 x 50 kick @ :40
    --focus moved on each round, started with the 50s (power kick), to a fast stroke, to a fast kick, to a FAST 200

    150 warm-down

    total: 3600 yards

    * We had visitors from Sweden; [ame=""]Camilla Johansson[/ame] and one of her assistant coaches swam with us. They're doing some sort of swimming trip with their team. Anyway, I hadn't seen Camilla since she moved to Alabama, then back to Sweden, around 5 years ago. she both swam with and coached the ASU masters group. When she got pregnant the first time, towards the end she slowed enough that she swam in the lane with me (still faster), including the day before she delivered (I think she was in labor like 30 min). The next time she was pregnant, I joked with her that we'd know when she's getting along since she'd be swimming with me.
    * due to the visiting kids team, for some odd reason, Paul changed the pool to SCY. Of course none of them ever swim yards. Camilla said she was looking forward to some LCM outside. we'll see, I'm hoping to be back in LCM. it did feel very short though, felt like no effort at first to get to the other side.
    * I hardly ever do IM sets; I usually just crank out 90%+ of my workouts free. again Paul gave me some feedback on my back, he hates breast and usually doesn't comment on that.
    * was very very surprised at the total distance today. given SCY and IM, I didn't think we swam that much.

    unfortunately, my work dinner was not canceled. I was stuck in meetings from when I got to the office until about 1pm, not the way to spend time after being off a few days. eventually I got to my desk, and just felt way too overwhelmed to do anything, and got suddenly tired. then a 2:30pm break for cake just made things worse. dinner at Macayo's in downtown Tempe was OK....but I would rather have been out running. although I did get extremely tired late in the day.

    planning to swim with the team in the morning, then weights tomorrow night. have some car issues at home (not mine), so I may be working from home tomorrow afternoon. have a few things I need to do in-person, and some meetings, then will probably head home around noon.
    Swim Workouts
  9. Considered Fun w/1500s

    by , April 13th, 2010 at 11:14 PM (Of Swimming Bondage)
    I considered doing a long "Fun w/1500s" workout today (, but I punted like last time ( officially on account of only having an hour to swim, but unofficially because I also wasn't swimming too well. I fully knew I was going to punt before I jumped in and did this instead in SCM solo:

    • Warmup 1500 Valley:
      • 500-400-300-200-100
      • Odds on 1:30/100 base, free swim
      • Evens on 2:00/100 base, IM kick-drill

    • 20 x 100:
      • Plan was this: 2 each on 1:30, 1:25, 1:20, 1:25, 1:20, 1:15, 1:20, 1:15, 1:10, 2:00
      • I did this:
        • 2 each on 1:30, 1:25, 1:20, 1:25, 1:20, 1:15
        • 1 easy on 2:30
        • 2 each on 1:20, 1:15
        • 1 easy on 2:20
        • 2 on 1:10 (went 1:09, 1:11)

    • 1 x 200: easy

    TOTAL: 3,700 SCM


    • Earlier in the morning, I got 2 rounds of the following in at home:
      • Stretch cords
        • Shoulder blade pinch -- 10 reps
        • Catch position external rotation -- 10 reps
        • Core chest press -- 10 reps
        • Full can -- 10 reps
        • Triceps press - 10 reps

      • "Legs"
        • Prisoner Squats: 10 (rd 1 only)
        • Lunges: 5 each leg (rd 2 only)

    • Got back on the biz travel thing again today. Everything went smoothly and was fine, but my mojo for biz travel is low these days, moreso after being off cross-country or cross-ocean planes for almost 2 months. The only upside is arriving at Philly and checking right into the airport Marriott -- you never have to leave the airport to go outside to get here, a real treat when arriving late and starting early the next morning.
  10. Weights

    by , April 13th, 2010 at 09:25 PM (Elise's Fitness Fun)
    Lifted weights while son swam and had planned to swim this evening after a 10k race committee meeting at the Y, but discovered when I went down to the pool that the entire pool was being used for a scuba class. Scuba class was not on schedule yet, so I had no idea.

    Glad I was at least able to get my weights in today. I'm back to heavy weights for two more weeks and then a week of deload before taking two weeks off completely.

    Squats: bar (45 pounds) x 20

    Bench: bar x 5, 75 x 10, 85 x 8, 100 x 5

    Lat hi row: 90 x 5, 120 x 10, 130 x 8, 140 x 6

    Military press: 2 sets of 40 x 10

    Triceps press: 2 sets of 40 x 10

    Hammer curls: 2 sets of 10 x 15

    Leg press: 130 x 5, 170 x 10, 190 x 8, 210 x 5

    Leg curls: 45 x 10, 50 x 8, 55 x 6

    Bicycle crunches: 1 set of 100

    Good morning darlings: 1 set of 50

    Torso twists (or Broomstick Twists as Fort likes to call them) 1 set of 30

    Toe raises: 3 sets of 10

    Also held the bridge poisition twice to stretch out the lower back. Didn't time, but I'm guessing 20-25 seconds.

    Updated April 13th, 2010 at 09:37 PM by elise526

  11. A day when everything goes wrong...

    by , April 13th, 2010 at 08:27 PM (Mixing it up this year)
    This was one of those days. As I am driving to practice at around 5am I get 6 pages from my computer at work which signifies there is a major crash of some sort going on. I get to the aquatic center and power up the laptop to fix the problems.

    Afvter 45 minutes of computer work I finally get to swim only to find mid way thru the workout I can't kick becausee my right hip is in excrusiating pain. I finish a quick warm down and get out for a hot shower.

    Hobbled about most of the day and the hip pain just got worse and worse. I actually have had mild pain for about a week, but now I had to do something. Called my ART specialist and a half hour after the stim and ART my hip gets popped back into place. YEAH I am normal again but the muscles are very sore.

    Spent most of the kids workout coaching from a chair. I am so afraid I will move wrong and throw it out of place again.

    Here is what I got done from my workout
    500 Free Easy
    5x100@2:00 Fly drills
    6x[50@1:00 Fly w/fins
    ....[4x25@:45 Fly w/fins Desc. 1-4
    5x100@2:00 Kick w/fins
    100 Free Easy

    Total 2500 yards
  12. A Decade of Jim's Amish Mudhole Freestyle Results

    by , April 13th, 2010 at 06:15 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Younger middle-aged swimmers interested in seeing a possible glimpse of their swimming performance trajectories from the late 40s to late 50s might be able to glean some clues from my own changes over the years.

    I am by no means a top echelon swimmer, but I am not completely mediocre either, having placed in the Top 10 around 30 times or so in the last decade, and even making the FINA World's Masters Tabulations on several flukish occasions.

    officially started swimming masters in 1984, at the age of 32, when I saw a sign for a team forming at the then brand-new St. Paul (MN) Skyway YMCA.

    I think we had maybe one or two meets in the next 11 years; competition was definitely not a high priority for me at that stage of life.

    My wife, two Minnesota-born youngsters, and I moved back to my boyhood stomping grounds of Sewickley, PA in 1995. The Sewickley YMCA Sea Dragons, which I had swum with as a youth, now boasted a masters team, and I joined this and eventually took over as coach.

    Again, I did not compete much until some of my fellow swimmers goaded me into going to some of the local AMYMSA meets (for Allegheny Mountain YMCA Masters Swimming Association.)

    Resuming meets at the now long-in-the-tooth age of 48 was a bit nerve wracking, but I slowly warmed up to it.

    Our league holds meets every two-three weeks from September through April. One of the many capital chaps involved in the AMYMSA administration has computerized all the Top 10 times going back to the league's inception in the early 1980s (if not before.)

    This fellow, Steve Love, is a nuclear engineer and very likable sort. He recently made it even easier for us to find our own times in various events for every one of the past ten seasons.

    For my fellow data-mining enthusiasts, a look at my own times here may be somewhat illuminating.

    A few preliminary notes:

    • These do not necessarily reflect each season's best performance by me since I often swam faster in USMS sponsored meets in great pools. Most of these swims below were done in what I affectionately refer to as Amish mudhole facilities because they are sprinkled around the hinterlands of Western PA farm land, are never more than 6 lanes and sometimes as few as 4 or 5, have a tendency to be on the hot side, and often have lane lines that are fully submerged at the point of wall attachment.

    • The past decade also reflects times done in the tech suit era, beginning with the Aquablade I got when I was 48 and ending this year with a somewhat distended B70 I just used at Clarion.

    • What this data does have going for it is a reasonable sense of year-to-year consistency. A few of the venues have changed, and the tech suits arguably improved a bit, but for the most part I was swimming these same races in the same set of Amish mudholes.

    • The major variables have been my own aging process (from 48 to 57) and fluctuations in how much training I was able to get in each year.

    • My major conclusions from looking at my apples-to-apples times over the past decade are that A) raw speed does seem to have diminished (ignore the 25s since these are hand-timed and dependent on the reflexes of your hand timer!) and B) there is some correlation between how many weekly miles you average in the pool and how fast you swim your events, though the shorter events appear to be more forgiving of slacking.

    • I also hope you will note that I am presenting my data not so much in the spirit of self aggrandizement as a science project with me as a Human Test Subject, i.e., a reasonably ordinary Swimmer Everyman, if you will--who has enjoyed training and competing with some consistency over the past decade and hope this might inspire my younger comrades to do so, as well.

    Well, enough preamble for now. Here is the data, and I truly and earnestly solicit any observations my readers might have regarding their interpretation of same.


    JIM THORNTON 57 Average Miles Swum Per Week: 8.21 so far

    25Free SEWY 12/09 SEWY 11.23

    50Free SEWY 04/10 CLAR 24.50

    100Free SEWY 04/10 CLAR 53.14

    200Free SEWY 04/10 CLAR 1:58.59

    500Free SEWY 04/10 CLAR 5:24.12

    1000Free SEWY 04/10 CLAR 11:32.38

    1650Free SEWY 03/08 MAIL 19:34.18


    JIM THORNTON 56 Average Miles Swum Per Week: 7.82

    25Free SEWY 09/08 BARL 10.78

    50Free SEWY 02/09 FRNK 24.63

    100Free SEWY 04/09 CLAR 53.39

    200Free SEWY 04/09 CLAR 1:59.28

    500Free SEWY 04/09 CLAR 5:28.42

    1000Free SEWY 04/09 CLAR 11:50.12

    1650Free SEWY 03/08 MAIL 19:54.24

    JIM THORNTON 55 Average Miles Swum Per Week: 7.16

    25Free SEWY 12/07 BARL 11.37

    50Free SEWY 04/08 CLAR 24.78

    100Free SEWY 04/08 CLAR 52.97

    200Free SEWY 04/08 CLAR 1:58.03

    500Free SEWY 04/08 CLAR 5:24.57

    1000Free SEWY 04/08 CLAR 11:31.24

    1650Free SEWY 03/08 MAIL 19:47.91


    JIM THORNTON 54 Average Miles Swum Per Week: 7.18

    The Lost year...JIM THORNTON 54, did not swim AMYMSA
    (for reasons to complicated to get into here)


    JIM THORNTON 53 Average Miles Swum Per Week: 5.24

    25Free SEWY 10/05 GROV 11.56

    50Free SEWY 04/06 CLAR 25.04

    100Free SEWY 04/06 CLAR 53.97

    200Free SEWY 04/06 CLAR 1:57.07

    500Free SEWY 04/06 CLAR 5:25.87

    1000Free SEWY 04/06 CLAR 11:32.00

    1650 free did not swim


    JIM THORNTON 52 Average Miles Swum Per Week: 7.00

    25Free SEWY 09/04 SEWY 10.84

    50Free SEWY 04/05 CLAR 24.92

    100Free SEWY 04/05 CLAR 54.09

    200Free SEWY 09/04 SEWY 1:58.33

    500Free SEWY 04/05 CLAR 5:24.30

    1000Free SEWY 04/05 CLAR 11:32.91

    1650Free SEWY 03/05 MAIL 20:41.65


    JIM THORNTON 51 Average Miles Swum Per Week: 7.50

    50Free SEWY 11/03 ERIE 24.34

    100Free SEWY 01/04 AVY 52.87

    200Free SEWY 04/04 CLAR 1:57.32

    500Free SEWY 04/04 CLAR 5:20.77

    1000Free SEWY 04/04 CLAR 11:22.29

    1650Free SEWY 03/05 MAIL 18:59.22


    JIM THORNTON 50 Average Miles Swum Per Week: 7.92

    25Free SEWY 01/03 MEAD 11.03

    50Free SEWY 10/02 BUTL 24.28

    100Free SEWY 04/03 CLAR 53.02

    200Free SEWY 01/03 MEAD 1:56.07

    500Free SEWY 04/03 CLAR 5:20.35

    1000Free SEWY 04/03 CLAR 11:15.86

    1650Free SEWY 03/03 MAIL 18:53.69


    JIM THORNTON 49 Average Miles Swum Per Week: 7.21

    25Free SEWY 10/01 CUMB 11.01

    50Free SEWY 04/02 CLAR 24.25

    100Free SEWY 01/02 AVY 52.50

    200Free SEWY 12/01 GROV 1:57.88

    500Free SEWY 01/02 MDVL 5:26.07

    1000Free SEWY 04/02 CLAR 11:33.85

    1650Free SEWY 03/02 MAIL 19:27.75


    JIM THORNTON 48 Average Miles Swum Per Week: 5.08

    25Free SEWY 01-01 MEAD 11.28

    50Free SEWY 02-01 CMU 23.84

    100Free SEWY 02-01 CMU 52.09

    200Free SEWY 04-01 CLAR 1:59.29

    500Free SEWY 02-01 CMU 5:44.15

    1650Free SEWY 02-01 MAIL 20:34.05


  13. Monday night ... ouch!

    I did another round of intense dryland. Just over an hour. Warmed-up with a short run. Did a few rounds of different jumps, bosu work, core, bands, more jumps and core and finished with stretching. Felt pretty beat up as I headed to the pool.

    300 free

    Warm-up set:
    4 x 50 IM stroke
    4 x 50 kick
    4 x 100 free
    4 x 25 build

    1st Sprint Set:
    200 free broken at each 50 for :10 (went a 2:19 - most definitely positive split the crap out of it)

    50 fly broken at the 25 for :10 (was about :30)

    100 ez recovery
    (this is where all those swimming state got to get out and I kept going)

    6 x 75 on 1:30 hold under :55
    (harder than I thought due to feeling like utter dookie)

    At this point I figured the hard stuff was done ... sadly I was wrong. As you may or may not have noticed I have not been swimming much fly. As a result I am bailing on that darn 100 fly and just swimming the 50 at both state and nationals.

    Next set:
    4 x 50 fly on 1:15
    fast - hold under :37

    Normally, I would be under :37 at least on the first two without a problem. I cruised the first one thinking how I had 3 more and went a :38. Did a :38 on #2 and :39 on number 3. The wheels REALLY came off the last 12 yards of #3 there was major muscle failure, cramping and death. Not sure what my time was on #4 but it was not pretty.

    200 c/d

    I am hoping/thinking/praying that once I lay off the dryland I'll actually be able to sprint. My legs have been completely dead. Breaststroke kick is painful due to sore muscles, pushing off the walls is awful, I die on kick sets, etc.

    I am going to follow a similar path for tappering/resting as Fort since we have the same meet schedule. I am going to cut out dryland (except pilates - paid for 5 weeks so I'm getting all 5 weeks out of it!) next week and just swim and concentrate on speed work.

    The week after I'll have my last week of dryland before cutting it out for nationals.

    State events:
    50/100/200 free
    50 back
    50 breast
    100 IM
    50 fly

    Nationals events:
    50/100/200 free
    50 fly
    50 back
    100 IM (6th event)

    Tonight's agenda is to swim on my own and get some more easy stroke work and some kick in. Maybe some fast breakouts.
  14. Lunchtime Swim w/Speedo, April 13

    by , April 13th, 2010 at 04:24 PM (The FAF AFAP Digest)
    Swim @ OakMarr w/Speedo:

    We decided to repeat RA's lactate/speed set from last Tuesday.

    Warm up:

    750 various

    Transition Set:

    10 x 50 @ 1:00
    mix of strokes and kicking, got the heart rate up

    50 EZ

    Main Set:

    Main Set:

    4 x broken 100s @ 9:00, done as:

    1 x 50 @ 1:00 fast
    1 x 25 @ :30 fast
    1 x 25 kick fast
    200 EZ between 100s

    I did odds back and evens evil. With fins.

    #1 went 25, 12, 12 (same sluggish start as last week)
    #2 went 30, 15, 15
    #3 went 24, high 11, 12
    #4 went 29, 14, 14

    Total: 2500

    The last evil was the fastest evil I've done with fins (as opposed to MF, which is faster). I was really concentrating on fast hands. I seemed to improve as the set went on, making the warm up seem questionable. Next time, we may do the following set for warm up instead:

    5 x 50 @ 1:00
    2 x 25 @ 1:00
    5 x 50 recovery @ 1:00

    Or I may just PM Rich and ask him what he does for warm up prior to that set.

    Total: 2500



    It was pretty crowded today. Had a slight run in with a selfish lane hogging noodler who didn't want to share a lane though there were 2 people to a lane everywhere. Fortunately, a lane opened up that we shared until the last couple 50s. I commented to Pete that it's just a touch slower sharing a lane b/c of waves, attention to lane lines, etc.

    We also just dodged a pool closure as some kid hurled in the pool while we were in the hot tub. Glad said kid didn't interrupt the workout!

    My legs are still pretty tired from the 4 x intense drylands last week. I really felt them on the fast backstrokes.


    There are 541 swimmers for Zones a very good turnout. Unfortunately, my team is missing a couple every fast people due to various issues, so we will have trouble defending out title with only 9 folks. I think I will only be swimming the girl relays at the end of the day. So hopefully I won't crash and burn too much. This seems like a more doable line up:

    Sat: 100 (50 free), 50 breast, 100 fly, 2 chick relays
    Sun: 100 IM, 100 breast, 100 back, 1 chick relay

    Here's the psych sheets:

    Savageman Half Iron:

    Signed up for the Savageman half iron relay again. There was an article about the race at: It headlined as the hardest race out there!

    New Recovery Bar:

    Bought some new recovery bars today. They're gluten free without too much whey isolate. I find I'm tolerating dairy somewhat better since getting gluten out of my system, especially if I remember to take lactase enzymes before and after. Mr. Fort told me about an article he read on TDF cyclists and gluten. Since gluten is relatively harder than other substances to digest, the cylists went gluten free before the event with positive results (better energy levels, etc). Of course, they had master chefs supervising their 7000 calorie intake ...

    Fly Drill:

    I saw a really cool fly drill at my daughter's swim practice the other day. Her coach (who goes a 49 100 fly without tech suit), showed them the drill. You begin on your stomach with hands in front doing a flutter kick. You very quickly do a fast powerful pull down and dolphin kick, thrusting yourself forward with hands ending at sides. Then an underwater recovery and repeat. Seemed like a good drill to emphasize forward propulsion from the first dolphin kick for sprinting.

    More bad on multi-vitamins:

    Compression Tights:

    Does anyone have any good recs on these? I'e gotten a couple nods for this brand:

    Updated April 13th, 2010 at 06:25 PM by The Fortress

    Swim Workouts
  15. IMs for lunch

    Today I went over to Asphalt Green for the noon masters workout. When I signed up with this team, I wondered whether it would really be worth my while to travel across town for a workout that just lasts an hour (the commute takes about 45 minutes each way). But today’s workout packed a lot of quality swimming into 60 minutes—it was definitely just what I was looking for to break up my day. Here’s what we did:

    500 warmup

    4 x 175 (50 Swim / 75 Kick / 50 drill), IM order, @ :15 rest

    IM pyramid: [The goal on this set was to maintain the same pace per 100 on the IMs going up, then descend that pace on each IM on the way down.]
    100 IM @ 1:30 [1:29]
    50 easy FR @ 1:00
    200 IM @ 3:00 [2:57]
    50 easy FR @ 1:00
    300 IM @ 4:30 [4:23]
    50 easy @ 1:00
    400 IM @ 6:00 [5:45]
    50 easy @ 1:00
    300 IM @ 4:30 [4:17]
    50 easy @ 1:00+ [took an extra minute here as we decided not to skip the 200, even though that ran us slightly over on time]
    200 IM @ 3:00 [2:48]
    50 easy @ 1:00
    100 IM @ 1:30 [1:17]

    200 easy warmdown

    Tonight I’ll probably go to the Y and do rowing class + weights and stretching.

    Rowing update: I did make it to rowing class, and our main hard thing was 2 x 10-minute pieces with 2 min. rest in between. I averaged 2:17.9 on the first and 2:18.3 for the second--good numbers for me for that long a rowing piece.
    Now I'm tired and ready for Glee. I think tomorrow will be a rest day.

    Updated April 13th, 2010 at 09:03 PM by swimsuit addict

    Tags: ims, rowing
  16. Tuesday, 4/13/10

    by , April 13th, 2010 at 02:21 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim free, 15 sec. rest
    300 IM drill, 15 sec. rest
    400 alt. 75 swim choice/25 kick on back, 20 sec. rest
    300 pull breathe 3/5 by 25, 15 sec. rest
    swim 3 x 100 IM on 2:00, concentrating on turns and long pushoffs
    1 min. rest

    pull 4 x 50 free on 50, descend 1-4 to about 85% effort
    pull 4 x 50 back on 55, descend 1-4 to about 85% effort
    100 easy choice

    swim 8 x 25 fly FAST on 45: Target time:15 low
    100 easy choice

    swim 8 x 25 back FAST on 45: Target time 15+ or 16

    200 swim down
    Total: 2800 yards
  17. Sarasota Y Sharks Masters 5:30 Workout -04/19/10

    by , April 13th, 2010 at 02:18 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    3 X 150 2:30
    5 X 100 1:30

    6 X 50 kick 1:15

    8 X 100 2:00
    50 stroke/50 free

    1 X 400 free 6:00
    1 X 300 IM 5:30
    1 X 200 kick 4:30
    Twice through.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 Workout -04/16/10

    by , April 13th, 2010 at 02:15 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    2 X 150 2:30
    2 X 200 3:00

    1 X 800 pull
    Descend by 200's

    1 X 400 free 6:00
    4 X 100 free 1:30 1:25
    Twice through round 1 left, round 2 right on 100's

    1 X 400 IM 7:15
    1 X 300 IM 5:30
    1 X 200 IM -

    1 X 300 kick
    50 moderate/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 Workout -04/15/10

    by , April 13th, 2010 at 02:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    Any meet swimmers who are working out this morning should swim easy until you feel loose. Do a couple of sprints and starts if you wish and warm down.


    WARM UP:
    3 X 150 2:30
    2 X 250 3:45

    10 X 100 2:15
    50 kick/50 swim

    2 X 400 6:00
    2 X 300 4:30
    2 X 200 3:00
    Second swim faster on each distance.

    2 X [6 X 50 1:15
    Two each fly, back, breast
    Break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout -04/14/10

    by , April 13th, 2010 at 02:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    Off to Y Nationals tomorrow, I am going to go ahead and post the workouts through Monday April 19.


    WARM UP:
    3 X 200 3:20
    2 X 100 1:40

    1 X 250
    Fins optional

    2 X [3 X 100 2:00
    #1 moderate
    #2 build
    #3 50 moderate/50 fast

    1 X 75 easy

    4 X Dive-Turn-Finish

    50 easy
    50 blocks
    75 easy

    WARM DOWN: 4 X 50 easy 1:00

    2000 approx Y
    Swim Workouts