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  1. Fri Jul 3, AM Swim & PM weights

    by , July 3rd, 2009 at 11:56 PM (aztimm's training blog)
    Made it to both swim this morning and and early gym session.

    6am swim workout with the team, ASU Rec Center (SCY)
    --did 70 pushups and held the Plank for 90 sec, a min of that on a foam roller
    --air temp was about 85F, water pretty close. aerators were on; not sure how much it helps at that hour, but I like the way the water feels hitting my back
    --had a little bigger group than normal, the Mona Plummer pool was closed today, so no noon or evening workouts there

    around 500 warm-up choice
    6 x 75 @ 1:15, kick/drill/swim
    8 x 50 @ 1:00, build up/build down/ez/fast x 2
    10 x 25 @ 0:45, underwater (doesn't matter how just get to the other wall underwater)
    8 x 50 @ 1:00 backstroke
    then we did some relays, a corkscrew relay (I think my team won since the real winning team was DQ'd), then an IM-type (at least 1 25 of each stroke, I did breast). we had 8 on each team (4 teams), and everyone did a 25
    200 easy cool-down

    Gym workout
    --left work a little early, around 4:45, so got there early
    --watched the bootcamp workout a bit. I've been temped to try it, but just don't think it is for me

    8 min bike warm-up, level 5 to 8...I was sweating when done
    Calf stand machine: 2 x 12 x 45, 2 x 12 x 60
    Leg extension machine: 1 x 12 x 50, 2 x 12 x 60, 1 x 12 x 70
    Leg press: 1 x 12 x 90, 2 x 12 x 140
    Bench press: 1 x 12 x 45, 1 x 12 x 115, 1 x 12 x 135, 2 x 12 x 155, 1 x 7 x 165 (yay!)
    Chest flys, dumbbells on flat bench (feet on bench): 1 x 12 x 35, 1 x 12 x 45, 1 x 12 x 52.5, 2 x 12 x 60
    Chest press, dumbbells on flat bench (feet on bench mostly): 1 x 12 x 37.5, 1 x 12 x 47.5, 1 x 12 x 55, 2 x 8 x 65 (note: while doing the 2nd set of 65's, I lost my balance, fell off the bench, someone ran over to make sure I was ok...I did my last set with feet on floor)
    HS Shoulder press: 1 x 12 x 70, 1 x 12 x 90, 2 x 12 x 110
    HS Iso-lateral front lat pull-down: 1 x 12 x 90, 2 x 12 x 160
    HS Iso-lateral high row: 1 x 12 x 90, 2 x 12 x 140
    Precor lat raise: 1 x 12 x 60, 2 x 12 x 65
    HS abs crunch machine: 3 x 25 x 110
    Leg raises: 3 x 12
    Ab-X: 2 x 50
    finished up with the way I started the day, held the Plank for 1:10 on a foam roller

    this is the 2nd time I've had balance problems with dumbbells, and also on a Friday, not sure what's going on. a young guy came to help, but I surprisingly recovered very quickly. could be benching more, and I did have a spotter for that last round (so very close to the elusive benching my body weight).

    left the gym and it was raining, windy, and a dust storm approaching. as I drove to Rubio's (to pick up fish tacos of course), the dust storm came in. it is still very windy and can hear lots of thunder.

    probably no workouts tomorrow, other than some swimming (re: splashing around) in the backyard pool. goal for Sunday long run is 17 miles, and I'd be extremely happy to hold an 8:40 pace.

    will probably watch the July 4th fireworks from my backyard and/or from the pool, if it isn't storming. Chandler does their show from Tumbleweed Park, less than a mile away. I can sometimes catch pieces of the shows from Gilbert and the Gila River Casino. Occasionally, on a very clear night, I can see some from Tempe.

    Updated July 4th, 2009 at 12:10 PM by aztimm

    Swim Workouts , Strength Training and Dryland Workouts
  2. Saddened by an attitude

    by , July 3rd, 2009 at 11:27 PM (Elise's Fitness Fun)
    Tired from the week, so just did an easy 1200 meters up at the club pool today. I realized today I got my weeks mixed up on how much longer I have until Nationals. I still have three more weeks of hard training. Ugh. I'm ready to be lazy.

    Hoping to swim in my new B-70 next week. I got a pretty good deal on it as I ordered it after the list came out without it, but before June 22. I wonder if the price has gone up again. In any case, I swore I would never spend this much on a suit, but I did, so as I said yesterday, I hope I can wear it in 2010 to get my money's worth.

    I'm kind of saddened by the attitude on the forum implying that masters swimmers are acting like triathletes. First of all, I've always found masters swimmers to be an accepting bunch of folks, tolerating all different types of personalities and training routines. Secondly, the thread takes on a very condescending attitude towards triathletes. I like the triathlete crowd. I've actually found them to be genuine and truly interested in helping others get better. Also, they accept others that desire to be intense about their training.

    Oh, well. People are entitled to their opinions, but I'm sad to see people being made fun of for having blogs, pictures of themselves, or for being intense. I've enjoyed reading all the blogs and the pictures add character to those blogs. Also, I admire people for being dedicated to their training, whatever the intensity.

    Updated July 4th, 2009 at 12:28 PM by elise526

  3. Sat on my ass all day, Saturday, June 3

    by , July 3rd, 2009 at 08:42 PM (The FAF AFAP Digest)
    Although I have no desire whatsoever to be a so-called "weekend warrior," I felt compelled to sit on my ass all day to rest the sore hammies. Well, I did technically stand for 3 hours (and, sadly, was forced to issue a couple backstroke turn DQs), but I did not seek to exercise in any way, shape or form. I went to a movie (Public Enemies -- not very good), drank beer and ate pizza with friends and failed to stretch.

    I was chatting with my sometime workout buddy Wally today at our local relay meet (he was exerting himself with a 25 breast). He informed me that we, in a lapse into the "it's just masters" mentality no doubt, had both missed the entry deadline for junior and senior champs. We were both sending out emails today to see if we could sneak into these meets.

    As I was doing this, I received the following email from my coach about all the events in the area:

    One local swim meet and lots of open water swims coming up. Feel free to enter:

    July 19 - DCRP LCM Meet - (outdoors!) Hains Point -Washington DC - (meetentries postmarked by July 10)

    July 11 - Swim for Life (1,2,3,4, or 5 miles) - Chestertown
    MD (hosted by DCAC)

    Jul 11 Captain Craig 1 mile swim - Ocean City, MD
    More info:

    Jul 11 1-3 Mile Open Water Championships (2 miles) -
    Canandaigua Lake, Canandaigua, NY

    Jul 11 Chris Greene Lake Cable Swim, Charlottesville VA -

    Jul 11 Swim for the Dolphins Wildwood Crs, NJ

    Jul 11 1st Annual East Hampton Ocean Rescue Ocean Swim -
    $35.00 day-of
    registration Registration begins at 7:00 A.M. at Kirk Park
    beach (next
    to IGA as one comes in to Montauk) Race time 8:00 A.M.
    Distances 2 mile, 1 mile, 1/2 mile swimming west to east
    along the
    bluffs of Montauk and ending at Ditch Plains Beach Shirts,
    caps provided
    All proceeds are going to the Montauk Playhouse Foundation
    and East
    Hampton Ocean Rescue Questions...e-mail John Ryan @ or call @ 631 324-2787

    Jul 18 Ocean City Masters Swim Ocean City, NJ

    Jul 18 Aquathlon: Stars & Stripes Swim 1.5 K / Run 5 K
    Riverside Park Tune Up Swim 1.5 K New York NY

    Jul 18 Greenwich Point 1 mile Swim; Greenwich, CT

    Jul 25 Swim Barnegat 1 Mile Swim Barnegat, NJ

    Aug 1 USMS 6+ Mile Open Water Championships (10 km) -
    Little Traverse Bay, Lake Michigan, Harbor Springs, MI

    Aug 8 - 2 mile Island Beach Swim - Greenwich, VA

    Aug 9 Grimaldo's Mile - Coney Island, NY -

    Aug 15 USMS 2009 2-Mile Cable Championships - Mirror Lake,
    Lake Placid, NY

    Aug 15 Against the Tide 1 Mile Swim Brewster, MA

    Aug 15 Save the Bay 1.7 mile Swim Newport, RI

    Aug 16 Pennock Island Challenge 8 miles Ketchikan Alaska

    Oct 18 - Bermuda Round the Sound 10K, 7.25K, 4K, 2K, or .8K
    Swim -

    Aug 22 Clean Harbor Swim Gloucester MA

    Sep 12 USMS 2009 3-6 Mile Open Water Championships (5 km) -
    Lake Michigan, Chicago, IL

    Sep 12 Brooklyn Bridge Swim 1K New York NY

    Sep 12 Swim for Life - Provincetown MA

    Sep 26 Little Red Lighthouse Swim 5.85 Mile New York NY

    Oct 18 - St. Croix 5 mile swim - St. Croix VI

    Seems a tad bit lopsided, no? I guess, if I don't get into my preferred meet, I could attend Hains Point. I just am not a fan of this pool or swimming backstroke outdoors.

    Someday, if I don't have a taper meet in the summer and am actually running more regularly (is that allowed for masters or did I just dream up the neurotic runners I know who wirelessly download their Garmin 405 workout stats?), I'd like to do the Stars & Stripes Aquathlon purely for fun. I guess this kind of low key fun is permissible, right?

    Updated July 4th, 2009 at 02:04 PM by The Fortress

  4. Friday, 7/3/09

    by , July 3rd, 2009 at 05:08 PM (A comfort swimmer's guide to easy swimming)
    Long swim today, left me kind of worn out. Pool is closed all weekend so won't get to swim again until Monday.

    200 free, 100 back
    4 x 75 as 50 drill/25 swim w/10 sec. rest
    (I did one of each)
    3 x 100 pull on 1:50 breathe 3/5 by 25
    (did these around 1:28)
    4 x 50 on 1:00 choice descend to fast
    (did these back, went :48->:44)

    The following is all free:
    3 x 150 on 2:45 swim
    (went 2:20)
    3 x 100 on 1:45 at about 80%
    (went 1:33)
    3 x 50 on 1:05 alt. build/fast by 25
    (went just under :40)
    30 sec. rest

    2 x 150 on 2:45 swim at ~80%
    (went 2:17)
    2 x 100 on 1:45 at 80-85%
    (went 1:30)
    2 x 50 on 1:05 alt. build/fast by 25
    (went just under :40)
    30 sec. rest

    1 x 150 on 2:45 at about 85%
    (went 2:15)
    1 x 100 on 1:45 at 85-90%
    (went 1:22)
    1 x 50 fast off the blocks
    (went :35)
    100 easy

    kick with zoomers
    kick 4 x 75 w/board on 1:45: descend each 25 within the 75; odds free, evens fly
    (started to cramp here but fought through it, did 1 & 2 with board, 3 & 4 on my back in streamline)
    50 easy choice

    swim 6 x 50 (with zoomers and paddles) on 1:15: 2x around (1 fly, 1 back, 1 free); 2nd 25 faster than the first 25 on each one
    (no paddles on fly. not sure of times here had problems with my fins coming off on the turns)
    50 easy choice

    swim down 10 x 25 choice on :40, nice and smooth
    (did half of these free, the rest back)
    Total: 4050 meters
  5. SArasota Y Sharks Masters 5:30 Workout - 7/04/09 - SCY

    by , July 3rd, 2009 at 04:22 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    4 X 150 free 2:45
    1 X 200 free negative split 3:30
    4 X 100 free 1:45
    1 X 200 free descend by 50's -

    10 X 50 kick
    5 on 1:10
    5 on 1:00

    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 -
    Swim the set twice. Break between rounds

    1 X 100 50 moderate/50 fast 2:00
    2 x 50 build to fast 1:00
    8 X 25 sprint :30
    Choice. Swim the set twice with a break between rounds.

    6 X 50 1:15 25 underwater/25 fast
    4 X 50 1:00 warm down

    Swim Workouts
  6. FAST Fri Jul 3rd, 2009 15 Days till ZONES

    by , July 3rd, 2009 at 02:37 PM (Ande's Swimming Blog)
    Fri Jul 3rd, 2009
    world record 100 backstroke 52.38)


    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Chris, Todd, Doug, Jon, Nate, Larry, Jack Brandon & Amy

    WORE B70 legs

    Warm Up

    800 done 300 fr 100 k
    went 1:29 & 1:20 on the kick

    100 easy

    Main SET
    All FAST Swims for time in heats with racing starts from Whitney's go

    50 fl FAST
    went 27 low
    failed to notice I was in a skinny lane and smashed my thumb on the lane line on my break out stroke, it's now blue under the nail

    150 easy
    get out & wait for my heat after each easy swim

    50 back fast from a push
    12 SDKs
    went 30.2

    150 easy

    50 br fast
    went 34.8
    arms felt sluggish

    150 easy

    50 fr fast
    went 25.1

    150 easy

    100 fr fast
    went 58.0
    took it easy on first 50 worked the 2nd 50

    200 easy

    100 fl kick fast from a dive
    went 1:12.9
    which is my fastest ever 100 M kick
    pretty sure I can go faster
    do it fresh, SDK further & stay streamlined after I surface

    200 easy

    got out and rested

    200 fr FAST
    went 2:12
    swam 150 strong 2 beat kick
    then 6 beat the last 50

    200 easy


    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Who's coming

    15 Days away

    Entered the following events

    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    400 IM
    50 Br
    200 FR
    100 BK
    50 FR
    Swim Workouts
  7. Friday 7/3 - Distance is GOOD!!!

    by , July 3rd, 2009 at 10:42 AM (Mixing it up this year)
    Felt great this morning and really did well on the broken 1650 in 21:55. Lapped the girls a couple of times.

    500 Free alt KPS by 25
    10x100 Kick w/fins alt Fly, Back, Free then last 2 breast no fins

    1650 Free as 1,2,3,4,5,6,7,8,9,10,11 on :10R final time after subtracting rest 21:55 w/paddles & bouy

    200 Free EZ
    20x25 Drills 5 of each stroke we took turns choosing drills
    150 Free EZ

    Total 4000 yards
  8. Thurs July 2 AM Run & PM Swim

    by , July 3rd, 2009 at 01:10 AM (aztimm's training blog)
    Thought I'd be a bit more descriptive in my blog title, so it hopefully won't get mixed up with others

    Thurs AM Run
    I was surprised when I went outside to get the newspaper and saw it sprinkling. I figured by the time I got to Tempe it would stop, but it was more steady there. Air temp was around 85F, with a pretty steady light rain, clouds.
    I thought my Nike+ was locking up, so I stopped it, and restarted...the data is a combination of the two (hopefully I'll do the math right)--

    distance: 6.75 miles
    time: 53 min 54 sec
    avg pace: 7:58/mile
    calories: 862

    Took a slightly different route. Started at the ASU Rec Center, and ran through campus as usual, out to the Rural Rd bridge. This time I crossed the bridge, and went down to the lake over there on the north side. Followed the lake to the east, about to where the lake ends. Turned around and went west, about to where the dam is on the end. Then came back to Mill, ran across the bridge, and back to the Rec Center area.
    I ran into some folks who swam the morning workout. A coach never showed, so one of the swimmers coached the group. Probably not a big deal, as there are lifeguards...but who knows.

    total mileage for the week: 31.18 miles

    PM Swim with the team, ASU Mona Plummer main pool

    --air temp was around 105ish, water pretty pleasant, 80-82, the aerators were on and it felt nice
    --pretty small group. started out with 3 in my lane, then the others left early, and I had the lane to myself
    --we did have a coach!

    around 500 warm-up choice
    1 x 400 free, kind of extended warm-up
    8 x 75 @ 1:15, breathe 3/5/7/9 by 25 (yea, it got creative doing a 4 pattern /75s)
    1 x 400, 50 fr/50 non-fr
    8 x 50 kick @ 1:15 (I put on fins, took the first off, this is when the others left)
    400, choice of non-stop 4 x 100 IM or 400 IM (I did 4 x 100)
    8 x 25 @ 45, odds FAST, evens easy, I did #1 and 5 free, #3 and 7 breast
    200 easy cool down

    total: about 3050 yards

    planning to swim in the morning, then gym after work tomorrow (chest/back set)
    Swim Workouts , Running
  9. July 2nd

    by , July 3rd, 2009 at 12:29 AM (Swimming, Life, and Other Stuff!)
    The pool water is back down to 77 degrees at FPAC. It feels good while you're moving but stops are tough.
    Here's tonight's LCM workout:

    *300 freestyle
    *200 mixed kick with fins
    *100 Backstroke
    -----Main Set------
    *50-100-150-200-200-150-100-50 (:50 sec per lap interval; it kept me going hard with short rest time)
    *4 X 100 (25 kick-25 drill-50 swim free) 2:10 interval
    *4 X 50 Pull w/paddles freestyle
    *3 X 100 free (best time+10% and hold) on 2;15 interval
    rest 1 minute
    *3 X 100 free (or choice) (best time+10%; faster banks extra time for last 100)
    *Easy 200 IM
    *Easy 200 Free
    3,200 LCM--It was cloudy, windy. I was swimming hard but I felt stiff, choppy, and cold the whole time.
    Right now I feel BONE tired.

    NASTI'S had a grill out, pitch-in, adult after hours party at FPAC tonight! There was lots of great food!
    crazy drinking games/races, diving competition, cornhole, fireworks, fun for everyone!
  10. Very hopeful that I can use the B-70 in 2010

    by , July 2nd, 2009 at 10:32 PM (Elise's Fitness Fun)
    I've got my B-70 and plan to use it at LC Nationals. I just hope in 2010 that FINA will hold steady to its policy that the swimsuit approval list does not apply to masters swimming. I also hope that USMS continues to recognize the B-70 as being legal in 2010 since I have a feeling FINA may not. I don't plan to do any meets in 2009 after Nationals, so hopefully I can use it at Auburn and perhaps SC Nationals in 2010. After Auburn, I still won't have more than 15 swims on it.

    After Nationals, I plan to cut way back on the swimming and do more running and biking. I'll do this until the end of October and then return to swimming 4 times a week. The fall is just too nice down here to pass up all the 5k runs. I am determined that I will get my running back to a respectable level.

    Today, swam 3700 in a really nice outdoor pool about 45 minutes from here. So much easier to breathe!! I did half my workout with fins. I just love how easy 100 fly feels with those things on.

    Hit the weight room tonight and did the following:

    Bench press: 85 x 8, 90 x 6, 95 x 4
    Lat pulldown: 130 x 8, 150 x 6, 170 x 4
    Military press: 50 x 8, 60 x 6, 70 x 4
    Triceps press: 40 x 8, 50 x 6, 60 x 4
    Alt. hammer curls: 10 x 8, 15 x 6, 20 x 4

    30 push-ups
    100 bicycle crunches
    20 push-ups with bosu ball
    75 good morning darlings
    10 push-ups
    2 sets of 25 crunches with Swiss ball
    5 push-ups with bosu ball
    25 sit-ups with 12 lb. med ball

    30 front toe raises
    30 outward toe raises
    30 inward toe raises

    2 mile run on treadmill as follows:
    2 min. at 6.0 mph
    1 min. at 6.5 mph
    2 min. at 6.0 mph
    1 min. at 7.0 mph
    2 min. at 6.0 mph
    1 min. at 7.5 mph
    2 min. at 6.0 mph
    1 min. at 8.0 mph
    2 min. at 6.0 mph
    1 min. at 8.5 mph
    2 min. at 6.0 mph
    1 min. at 9.0 mph

    Walked a couple of minutes after doing the 2 mile run.

    3 sets of 20 seated leg raises

    Updated July 2nd, 2009 at 10:46 PM by elise526

  11. Thursday, July 2

    by , July 2nd, 2009 at 10:25 PM (The FAF AFAP Digest)

    Warm up:

    50 crunches, squats & lunges (My hamstrings were sore from my squats at the gym yesterday, so I skipped the squats and lunges.)

    400 swim
    300 kick
    200 swim
    100 scull

    Main sets:

    2 x 250 pull, breathe 3-5-3, 30 RI
    I ignored this and breathed every stroke. I loped and breathed to the left. Quite like this, I just have to remember to kick continuously if I lope.

    6 x

    75 fast kick @ 2:00
    75 ascending swim @ 1:30 (AFAP to slow by 25s) done as free/fly/free/back/free/breast

    This was quite odd. We literally stopped in the middle of the pool at the 75 and waited for the 2:00 sendoff. It's very difficult to go from a dead stop to AFAP and difficult to ascend in general ... Very tiring set.

    50 EZ

    10 x 100 @ 1:45
    odds = 75 free/25 back
    evens = 75 back/25 free

    (I just went fast free w/fins on the odds @ 1:11-12 and backstroke kick on the evens. Tired arms.)

    1 x 50 fast

    I was seriously not in the mood to do this. It's hard to sprint after 3500 meters or so for me. I like my sprinting earlier, throughout the workout or completely separate. My legs were shot and calves were crampy. Brad and I did push off fast 50s. Most others went from the blocks. I went a :28 in fly w/fins.

    100 EZ

    Total: 3650 meters


    Almost didn't make the trek to practice tonight. I was very tired. But I decided to take tomorrow off. Though I will be standing around for a good 3 hours stroking & turning tomorrow am at our relay meet.

    My teammate Mark Jones "complimented" me on the freestyle set from Tuesday. He said, given that I am a sprinter, he was "sure I would die," shocked when I didn't, and wondered how I had much aerobic conditioning when I train mostly solo. (He had been going second in our lane.) At least he didn't call me an f'in beech. That was someone else. He was just joking of course, giving me a hard time for joining THT for Nats. Still only two other GMUP people attending Nats though ...

    I sent in my entries for Nationals last night.

    50 fly
    200 back
    50 evil
    100 back
    50 free
    50 back

    Entered a 3:10 in the 200 back. The look up time feature is quite helpful. Much harder to sandbag that way.

    Was told I might do a 50 evil on a medley relay. Must be hard up!



    Breakfast: omelet w/cheese, p. mushrooms and tomatoes, papaya
    Lunch: tuna melt sandwich on Ezekial bread with cheese and tomatoes, peach slices, green grapes
    Snack: apple
    Dinner: Sent Mr. Fort and the kids off to a swim team BBQ at the pool and I had two cheese & ben burritos, blueberries
    Post swim snack: G2, balance bar, lemon bar (I had made them for the swim team dinner, couldn't resist.)

    Updated July 2nd, 2009 at 10:59 PM by The Fortress

    Swim Workouts , Masters Swim Meets / Events
  12. Femme, Freestyle, Flu, and Flip

    by , July 2nd, 2009 at 07:24 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)

    It has been seemingly forever since one of my Vlogs has attracted 850+ hits (Spatulizaton Surgery) or 2000+ hits (my feature on swimming teammate, Meera "Will Swim For Polish Vodka" Ramsooksingh).

    I thought that perhaps the fault was in my recent propensity for depressive ruminations, so it seemed reasonable that throwing a CreamPuff swim in might counter the trend towards melancholia and downerville descent. However, the recent posting that featured the velocitudinous maiden generated not much more, if any more, vlog traffic than the preceding entry, which compared modern life to the urge to vomit and the hope you can avoid vomiting but can't.

    Neither extreme seems to have captured much of an audience. Thus today's entry will be my attempt to appeal to many, many different volg-experiencing constituencies.

    1. Femme. As you can see, I am leading this vlog with a picture of our favorite Mermaid, a former Miss Junior Teenager Pennslvania who is clutching in her very dainty mitts in the picture above the official paper documenting that she has finally managed to ditch her slave name and re-adopt her maiden name in its place. Congratulations to our cheerful teammate who is no longer the linguistic chattel of what some have described as a living "devil." Today is also her birthday. Mermaid, this vlog--and the extreme free publicity it is likely to generate for any of your future money-making schemes and/or attempts to get a greater number of Facebook friends than me--well, this is your birthday gift from me.

    What's that I hear?

    Nonsense, you must keep this present! I know it's expensive, but I wouldn't think of accepting it back.

    Okay, so much for the lecherous subset of the vlogging viewership.

    2. Freestyle After last Sunday's 4 hour tennis beating, during which the combination of exhaustion and defeat conspired to drive me into the ground, I went to swimming practice on Monday and was unable to make the intervals! I ended up doing the whole practice and then some, however, I was slow, exhausted, achy, chilled (despite the chronically high temperatures of our Y septic tank), and riddled with stomach pains (though this could have been the fault of a training meal of french fries, a chocolate milkshake, and chicken wings.) Anyhow, I didn't do anything on Tuesday save lie around and ache in a fluish way. On Wednesday, I forced myself to go to practice but gave myself permission to go extremely slow, swim nothing but freestyle, and leave at any time. I ended up feeling okay, provided I did not swim hard. Of 3400 yards, only two 50s were swum out of my comfort zone.

    Audience for above: swimmers looking for excuses to take it easy during practice when they imagine they might be sick.

    3. Flu. I've been reading about the 1918 Pandemic and trying to arrange some interviews for what looks to be my next article--i.e., what the worried epidemiological world is doing now in the hopes of preventing a mass casuatly tag-team scenario or bird and swine flu strains, coming back with a vengeance. In the process of preliminary research, i came across the theories of one Paul Ewald, Ph.D., one of the founders of evolutionary medicine. I had assumed that he subscribed to the notion that viruses, for the most part, evolve in the direction of less virulence (rather than more of it) over time, under the theory that it does a rider little good to kill the horse upon which he is speedily galloping. It turns out the evolutionary biology of pathogens is infinitely more complex, and the "lesser virulence" scenario holds mainly when transmission from host to host becomes more difficult. I don't want to bore you with concepts I myself have not yet mastered, but suffice it to say, and you heard it first here, I predict a relative paucity of deaths come this winter, though a reasonably high infection rate. If you are lucky enough to have already caught flu, but the case was so mild that you wrote it off as a cold, then you, madam or sir, are almost certainly sitting in the catbird's seat.

    Audience: me. I am really hoping that the last few days of achiness will be the only price I have to pay for not dying in November.

    4. Flip. In the regular threads, Anna Lea Matysek, blushing bride of our web master nonpareil, AKA, MR. Anna Lea Matysek, or "Jim" Matysek as he was known before he married Anna Lea, recently posed a question about cheap video equipment. I answered her question in words there on the thread itself. Then, desirous of a break in reading about virulence evolution, I decided to do a video review of my recommended cheap camera, the Flip Ultra.

    Here 'tis.

    [ame=""]YouTube - Untitled[/ame]
  13. Sarasota Y Sharks Masters 5:30 Workout - 7/03/09 - SCY/LCM

    by , July 2nd, 2009 at 03:47 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    4 X 100 free 2:00
    5 x 100 free 1:45
    10 X 50 kick 1:15
    2 X 200 stroke or IM 4:30


    8 X 100 2:00
    odd: stroke; swim at 85/90%
    even: easy free

    4{4 x 50 1:00
    Round 1: 3 moderate/1 fast
    Round 2: 2 mod/2 fast
    Round 3: 1 mod/3 fast
    Round 4: All 4 fast
    No breaks between rounds

    1 X 1000
    swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Let FREE dom ring!

    Wednesday Work out

    1000 Free was really enjoyable and relaxing

    500 dolphin kicks with fin sprinting

    4 x 100 Free on 1:45 interval

    100 free easy

    5 x 50 Free on fifty

    200 Free drills

    400 Back/Fly

    200 playful cool down with underwater tricks.

    I felt strong the whole way. Guess we have good days and not so good. That is the toughest part of life sometimes. Always expecting to feel great.

    Raced the 30' Cat Capri non spin with hubbly alone and we came in third. Dana looked at me very seriously last night after the race and said. "I couldn't have had a 19 year old guy on the boat tack as well you did tonight." That put a big on my face.

    Updated July 3rd, 2009 at 02:08 PM by flippergirl

  15. Thursday, 7/2/09

    by , July 2nd, 2009 at 01:03 PM (A comfort swimmer's guide to easy swimming)
    SCM, solo

    100 swim free

    200 IM drill

    300 pull breathe 3/5 by 50

    400 kick w/fins, odd 25s faster than the even 25s
    (used zoomers, did this as 1st & 3rd 100 with board, the other 2 on my back in streamline, #3 flutter, #4 dolphin)

    5 x 100 back swim on 2:00, work on underwaters and on keeping the catch nice and deep
    (I worked these a bit, swam them all around 1:35-37. It was only a couple years ago that I was doing free slower than this.)

    400 reverse IM alt. kick/swim by 25

    6 x 50 pull choice on 1 descend 1-3, 4-6 to about 80-85% effort
    (used buoy only, 1st round free went :45-:40, 2nd round back went :48-:45)

    12 x 25 on 40 choice: alt. 1 easy, 1 build, 1 at about 85%
    (did 1-3 fly, & 7-9 back, 4-6 and 10-12 free)

    swim down 200 easy choice
    Total: 2700 meters
  16. Thu Jul 2nd, 2009 Zone's 16 days away

    by , July 2nd, 2009 at 11:18 AM (Ande's Swimming Blog)
    Thu Jul 2nd, 2009

    world trials psyche sheet

    below is (YouTube - men's 4x100 medley final - Pescara - Aschwin Wildeboer world record 100 backstroke 52.38)


    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Chris, Tyler, Todd, Mike, Ned Larry, & Jamie

    Warm Up

    2 x (200 fr, 150 fr, 50 k)
    stop at 6:45 am

    Main SET

    50 LCM Drop down set
    start at 1:10
    drop 1 second each round
    1:10, 1:09, ... down to where you fail
    1:10 - 1:00 kicked
    0:59 - 0:48 25 fr 25 bk
    0:47 - 0:37 fr

    100 easy

    20 x 50 free STRONG on 1:10
    instruction was to hold 5 seconds faster than where you dropped out
    worked em all
    held 31's 2's & 3's
    went 29 or 30 on last one

    9 minutes easy
    did 500


    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Who's coming

    17 Days away

    Entered the following events

    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    400 IM
    50 Br
    200 FR
    100 BK
    50 FR

    [ame=""]YouTube - men's 4x100 medley final - Pescara - Aschwin Wildeboer world record 100 backstroke 52.38[/ame]

    Updated July 2nd, 2009 at 11:44 AM by ande

    Swim Workouts
  17. 7/2 LCM 5am

    by , July 2nd, 2009 at 10:44 AM (FREEDom)
    Swam with HSA Masters

    400 warm up

    3 x 200 on 3:30 as 150 fr, 50 choice (back)
    4 x 150 on 3:00 as 50 fr, 50 ch(ba), 50 fr
    5 x 100 on 10 sec rest kick with fins
    4 x 150 on 3:00 as 50 ch(ba), 50 fr, 50 ch(ba)

    8 x 50 on 1:15 odds easy, evens fast

    200 warm down
    Swim Workouts
  18. Thursday 7/2 - Tried to Sprint A little

    by , July 2nd, 2009 at 07:56 AM (Mixing it up this year)
    Well it takes me a lot to get going and then even with the sprints it takes a lot to get moving.

    100,200,300,400 @ :15R Free
    500 Free kick w/fins EZ every 3rd 25 SPRINT
    5x100 kick w/fins #1&4 Free on side, #2&5 Fly on back, #3 fashion model back
    8x25 @ :45 #3&6 Sprint Free
    4x50 @ 1:00 Free paddle on rt hand 4 kicks on the paddle hand
    4x50 @ 1:00 Free paddle on lt hand 4 kicks on the paddle hand
    8x25 @ :45 #3&6 Sprint Free this time the sprints felt better as far as stroke but takes a lot for me to recover

    500 Free w/paddles & bouy long and strong
    200 Free EZ

    Total 3500 meters

    In the evening workout I was more or less a lane holder. Swam with Sandra for a while but only did 700 yards

    Updated July 2nd, 2009 at 09:39 PM by Donna (Evening update)

  19. Wednesday July 1

    by , July 2nd, 2009 at 01:11 AM (aztimm's training blog)
    made it to both swim this morninrg, then to the gym after work

    6am swim workout with the team, ASU Rec Center pool, SCY

    --did 70 pushups and held the Plank on foam roller for 1 min before leaving home
    --air temp was around 90F, water not far behind...around 84-85F, a bit warm
    --was pretty crowded. had 6+ per lane for warm-up, then Johnny moved the fast 2 lanes to the other side of the bulkhead. ended up with 5 in my lane, I went 2nd, then 3rd

    around 500 warm-up choice
    6 x 75 build @ 1:15
    test set, choice of the following, either best average-
    * 10 x 200 @ 3:00
    * 15 x 100 @ 2:00
    my lane went with the 200s. I held between 2:30 and 2:35 on each, and did the last on 2:25.
    200 easy cool-down

    total: 3150 yards

    there was no PM workout at ASU tonight (a swim meet), so we had a few extras this morning. I'm amazed how many people do a PM/next AM workout.
    water is getting uncomfortable, but it will get worse before it gets better. 200s were tough. I was really surprised I kept the same pace, and actually had a little left for the last.

    PM gym workout on my way home
    debated on doing a bike warm-up...but ended up not
    Standing Calf machine, 2 x 12 x 45, 2 x 12 x 60
    Leg Extension machine: 1 x 12 x 50, 2 x 12 x 60, 1 x 12 x 70
    Leg press: 1 x 12 x 90, 2 x 12 x 140
    Seated biceps preacher curls: 1 x 12 x 32.5, 1 x 12 x 52.5, 1 x 12 x 72.5, 2 x 12 x 82.5
    Triceps skull crushers, flat bench, feet on bench: 4 x 12 x 60# EZ bar, + 6 narrow presses after each round
    Standing biceps curls w/dumbbells: 1 x 12 x 35, 1 x 12 x 40, 2 x 10 x 45
    Standing triceps curls w/dumbbell: 1 x 12 x 27.5, 2 x 12 x 30
    Standing triceps rope pull-down on machine: 1 x 12 x 60, 2 x 12 x 70
    Standing biceps curls on machine (straight bar): 1 x 12 x each 60/70/80/90
    Hammer Strength abs crunch machine: 3 x 25 x 110
    Leg raises: 3 x 12

    I must have gotten there just a little earlier than normal, it seemed busy for a little while, then suddenly everyone was gone.
    I usually do the machine curls with an EZ-type bar, but they only have one, and someone was using it. I used a straight bar, and it seemed ok, worked my arms a little different.

    Planning to run in the morning, think an ASU/Town Lake thing, then swim with the team tomorrow night.
  20. 7/1 Afternoon Bike

    by , July 1st, 2009 at 10:32 PM (FREEDom)
    I was not able to swim this morning, but was able to ride my bike this afternoon. I rode the Aldridge Creek Greenway, which is a bike/walking path along a creek about 3.2 miles, somewhat scenic and flat. It connects to the Tennessee River Greenway at the Ditto Landing Marina, which is about another 1.8 miles along the river, which ends at the Whitesburg Marina. We spent a lot of time launching our boat from those marinas when I was younger. My brother and I must have taught half the town how to water ski. Again, scenic along the river, but flat. I did 4 laps and a little site seeing around the old neighborhood, plus the 2.5 miles to and from the trail, for a total of 31 miles. It was a bit windy at times. I did get a few hills in, but there are some real mountains for the brave here. Maybe next time.
    Tags: bike