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  1. Tue Feb 3rd 2009

    by , February 3rd, 2009 at 11:11 AM (Ande's Swimming Blog)
    Tue Feb 3rd 2009

    Jason Lezak's approach to weight training

    short cut to Ande's Swimming Blog

    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    30 days away
    Meet format: Short Course AM, Long Course PM
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85

    2009 South Central Zone USMS Championships
    March 27 to 29, 2009

    bench 10 x 135 6 x 185 6 x 185
    lat press 8 x 40 8 x 45 8 x 50 which is similar to Straight Arm Pull Downs, each hand is holding a pulley
    lat pull 8 x 167 8 x 197 5 x 207
    leg press 10 x 180 8 x 270 8 x 270

    6:30 - 8:00
    whitney coached
    scy TSC main pool
    swam with nate mike Larry max
    beside paul, amy tyler, todd ned doug meg sally & michael lovato

    warm up
    300 k

    50 strong
    went 24

    main set
    50 drop down set
    started at 1:00
    interval drops by 1 sec on each repeat
    took 5 SDKs on 50's till I got into the low 40's
    made it to 30

    100 easy
    200 IM 25 dr 25 sw
    assiged 300
    did 3 x 50
    assigned 400
    did 4 x 50

    10 x 50 free FAST on :50
    from a dive (that was a lot of climbing out of the pool, pretty exhausting)
    instruction was to hold pace you dropped down to or faster
    held 27's

    50 SDK fast
    WENT FROM A GO start off the SIDE
    whitney timed
    wore FS PRO legs
    went 24.4

    50 easy

    Updated February 3rd, 2009 at 03:15 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  2. Attempting to get back into shape - Monday Feb 2

    200 w/u

    10 x 50
    odds drill :50
    evens swim :40

    4 x (200 free @ 3:10, 2 x 50K @ 1:00, 50 ez @ 1:00, 2 x 50 fast @ 1:10)

    50 EZ

    50 sprint
    4 x 25 sprint (did two fly and one back)

    300 c/d

    I actually swam 3000 yards - first time in a long time - perhaps since July but definitely since November ... back was okay ... there's still hope!
  3. Tuesday 2/3 - WOW what happened

    by , February 3rd, 2009 at 07:35 AM (Mixing it up this year)
    Did not feel particularly good today but my kicking floored me. This from a non kicking distance swimmer. If only my arms would recover like my legs.

    1000 Free as broken 2x1,2,3,4,1,2,3,1,2,1 on :10 Rest
    3x{4x50 @ 1:15 Free Desc 1-4
    ....{100 free kick Fast
    round 1 went 47,45,42,39, 2:12
    round 2 went 45,44,41,38, 1:59
    round 3 went 45,43,40,38, 1:55
    for me the 2:12 was pushing it breaking 2 minutes, twice, floored me
    100 EZ
    5x100 @ 2:00 Kick free with fins on side alternate sides
    400 IM Drill
    100 EZ

    Total 3000 yards
  4. Workout (2/2)

    Swam during a.m. practice with the h.s. boys team.

    12 x 75's 1:45
    Mix of swim, drills (short-axis), kick, etc.

    100 easy

    1000 yards

    Did not get to swim a lot because I was watching the kids do their sets.
  5. Monday Monday, some times it just turns out that way!

    by , February 2nd, 2009 at 09:35 PM (Swimming, Life, and Other Stuff!)
    After a snow day and three 2 hour delays last week school today seemed long; the natives however were cooperative and a true pleasure in all my classes!
    I swam at LA Fitness today. It was more crowded than normal. My lane mate was jogging in the water with funny little pink slip-on shoes, a cap with 3-D sea horses, and trying to keep her face dry. She asked if I could keep my splashes down. I did my best to accomodate her wishes.
    My workout focus today was technique in freestyle. I have been working once a month with a friend of mine who coaches an age-group team. She is helping me create more roll in my stroke and making me more aware of evf entry. I'm not sure how my freestyle got so bad but the important thing is I can feel it getting better by leaps and bounds!
    Okay, here is my sorry little workout for today:

    A) 1,000 swim warm-up-swim straight-pick pace up a little each 200. Finish tired.
    B) 5 X 100 Free on 2:00 Bi-lateral breathe, try to delay catch phase.
    C) 10 X 25 Free with evf paddles trying to ingrain muscle memory (these things suck; I feel like I am swimming with stumps)
    D) 5 X 100 Free on 1:45 Don't pull till hands are in line with the dots on my elbows. (I'll call this the dot drill from now on)
    E) 10 X 25 Free with the stump paddles. Keep arms in the track!
    F) 10 X 50 Freestyle on 55. Do at least 1 dolphin on turn and be sure to be past flags.
    G) 200 IM Pyramid Down maintaining fly.
    200 IM; 150 fl, ba, br; 100 fl, ba; 50 fl
    Easy 100 IM and hit the showers!
    3,600 yards
    1 hour Pilates Class-This felt better than I thought it would.

    Home to left-over chili!
    Monday Monday is a wrap!
  6. Simple 1000

    by , February 2nd, 2009 at 08:53 PM (The Labours of SwimStud)
    Did a swim, pull, kick by 100's today as a recovery. Used 1:45 and about 2:00 for the kicks doing BR.

    My swims felt great.
  7. Experimental Totally Swimming Related Vlog

    by , February 2nd, 2009 at 05:58 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Preliminary notes:

    I realize that some of our ranks like to make excuses for their swimming times, or perhaps to put this in more charitable terms, place some perspective on the factors that interfere with optimal performance.

    Some, well, me, are not like this. We are the Clint Eastwoodian, John Waynesque type swimmers, who never apologize, never explain, just let our swimming do our talking for us. Often "our action does our talking for us" in this sense involves a Gatling gun and a wide open plain strewn with bloody corpses in Speedos, being pecked by vultures.

    The excuse community, in the case of the recent YMCA meet I took part in, might well cite factors such as:

    • insufferable air inside the dank pool chamber, air which allegedly triggered dozens of asthma attacks in youngsters the day before
    • heat levels that are as close to an August day in Houston as you can find on a February day off I-80 in Western PA
    • an ongoing deterioration of global financial markets that contributes so much stress to those individuals subject to pathological worry that it would be hard for me, I mean them, to breathe successfully from a ventilator in an ICU oxygen chamber, let alone unaided in the Gitmo of that fetid, fetid YMCA!
    • the remains of a bubonic cold that, though abating, refuses to abate completely
    • a stretched out speed suit that is so cheap they can barely give them away when new, and this one is not even close to new
    • diving blocks that were so high off the water that nitrogen narcosis remains an ongoing concern during the breakout to the surface
    • lanes that measured approximately 18 inches in width. not lane lines, but the actual lanes themselves
    • the entire meet, which began with a 2025 yard warm up around 11, and finished not too terribly long after 2:30, with many of my, I mean the swimming person's, own events arranged 1-2-3 just like that!
    • etc.

    But I am not one to take refuge in even the most rational reasons for failure, and so I will leave all these above (and many, many other) excuses unremarked upon.

    Thus, without any adieu whatsover, or ado, or whatever the correct term is, without any of it, here are my results from yesterday's meet at the Franklin YMCA (not far from Clarion, PA, for those of you who know our neck of the woods):

    • 100 freestyle AGE GROUP: 55-591 JIM THORNTON 56 M SEWY 53.56

    • 50 freestyle AGE GROUP: 55-591 JIM THORNTON 56 M SEWY 24.63

    • 200 IM AGE GROUP: 55-591 JIM THORNTON 56 M SEWY 2:20.32 29.03 37.70 43.50 30.09

    • 25 butterfly AGE GROUP: 55-591 JIM THORNTON 56 M SEWY 13.28

    • 200 mixed freestyle relay AGE GROUP: 100-139 SEWY A 141 X SEWY 1:49.08 BILL WHITE 38M, MOLLIE NADLER 24F, BRANDI GEISENDORFER 23F, JIM THORNTON 56M23.44 27.94 32.69 25.01

    Now I must leave to do tonight's practice:

    • 10 x 100 on 1:25 warm up
    • 5 x 200 on 2:30 (get average time)
    • 4 x 200 on 3:00 (beat previous average)
    • 5 x 100 on 1:20 (get average)
    • 3 x 100 on 1:45 (beat average)
    • 1 x 50 on :45 easy

    total 3650

    Possibly more commentary to come. I shall closely monitor the success or failure of this totally excuse-less swimming vlog to see if such fodder is what my blog-hungry audience craves, and if so, provide more of it; or if not, then quietly allow the hardcore swimming stuff to atrophy away, vlogging more about the subtler aspects of aquatic Jimnitude, which may or may not include the erotic death fantasies few readers have a taste for.
  8. Tri Swim?! Monday, Feb. 2

    by , February 2nd, 2009 at 05:10 PM (The FAF AFAP Digest)
    Left for the pool a bit late today. Had to take some time to opine on the idiocy of Phelps. Not a good move though. I got kicked out of my lane by a high school team and had to move into the wall lane halfway through. My horror of wall lanes is of course well known, but this one had two ladders sticking out quite far. Definitely no fly in that lane!

    My legs (and the rest of me actually) were really tired yesterday and today from all the starts. I guess Tall Paul is right that you shouldn't do them too close to meets.

    Warm up:

    750 swim-kick-drill

    Aerobic set:

    8 x 100 @ 1:50, cruiser pace
    alternate backstroke and backstroke kick

    50 EZ

    Speed sets:

    6 x (25 AFAP + 50 EZ)
    2 fly/2 back/2 free

    100 EZ

    3 x (50 back AFAP w/fins + 200 EZ)

    Went 26, 25.5, 25ish

    These are the fastest 50 backs that I can recall doing in a solo practice. Think I went faster once at Mason with a real person timing me.

    100 EZ

    Total: 3000

    How'd I do, Ande?

    I am being strongly *urged* to participate in a coed tri relay at the Savageman Triathlon next September. At least the water at Deep Creek is clean, although very very cold. This could be somewhat comical ... I don't have any excuse that it interferes with a meet though ... It might interfere with a rematch of Geek 9:27 I guess, although Geek, in abject fear, has apparently sworn off the 100 back for life. Julie O. competed in this Tri last year and demolished the field of OW chicks.

    Updated February 10th, 2009 at 10:22 AM by The Fortress

    Swim Workouts
  9. Sprint Free Day

    by , February 2nd, 2009 at 12:46 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Priscilla Bettis

    400 free - every 4th length catch up
    4x25 partial-full recovery free drill
    8x25 free on :25 - descend by 4s

    3x100 all out free on 3:00 - I went 1:15, 1:16, and 1:15. The fastest I've ever gone in practice was 1:17, so these were great for me. As an experiment, I tried swimming a very easy 50 between the 2nd and 3rd 100. I felt much better after doing that than after just standing around waiting for the 2nd 100 to start.
    150 EZ free on 3:00
    100 all out free on 3:00 - I went 1:14.3!

    6x150 on 3:00 - Odds, extra long walls, last one was EZ warmdown! I cruised these and finished them all in 2:20.

    Notes: I competed in a mountain bike race yesterday and I felt sore and tired during warmup. It didn't seem to hurt me too badly during practice though.

    Updated February 2nd, 2009 at 02:57 PM by Iwannafly

    Swim Workouts
  10. Monday 2/2/09

    by , February 2nd, 2009 at 12:06 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    1 x 300 choice
    4 x 100 on 2:15 Kick on back – 25dolphin/25flutter

    Main Set
    8 x 50 on :55 Pull 1>4, 5>8 (Went :40->:35 each time)

    Repeat Three Times
    {4 x 12.5 Extremely Fast/12.5 easy on RI :20
    {1 x 50 on 1:00 easy
    1 x 50 on 1:30 AFAP
    1 x 50 on 1:30 easy
    (on fast ones went: fly-:34, back-:34, free-:30)

    Repeat Two Times
    {4 x 50 choiceon 1:00 25D/25S
    {1 x 200 choice on 3:30 (went back - 2:53, free - 2:40)

    Cool down
    1 x 150 easy

    Total: 2,800 Yards

    45 minute spinning class during my lunch hour.

    Updated February 2nd, 2009 at 09:01 PM by poolraat

  11. Mon Feb 2nd

    by , February 2nd, 2009 at 10:36 AM (Ande's Swimming Blog)
    Mon Feb 2nd 2009

    short cut to Ande's Swimming Blog

    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    31 days away
    Meet format: Short Course AM, Long Course PM

    5:30 - 6:30
    whitney coached
    scy TSC diving well
    swam with nate & Larry
    beside tyler todd doug & ned

    warm up
    800 easy

    10 x 50 fr on 35

    400 IM drill

    assigned 8 x 50 k with fins on 35
    did 4 x 50 k no fins on 1:10 hold 35 or better

    300 IM drill

    6 x 50 fr on 34

    200 IM drill

    4 x 50

    100 IM strong
    went 59

    4 x 250 fr desc 1 - 4
    30 sec rest between each

    50 easy

    50 SDK fast
    roll start
    whitney timed
    wore FS PRO jammers
    went 24.3

    50 easy
  12. Monday 2/2 - meet prep week

    by , February 2nd, 2009 at 07:31 AM (Mixing it up this year)
    Have a meet the end of this week and am hoping to have a better showing this time around. Left shoulder was alittle sore after this one but will do a normal 3 day taper the end of this week.

    14x100 @ 2:00 alternate Free/IM every 3rd on 1:45
    2x400@ 6:00 Free with paddles kick strong on every other 50
    8x200 @ 3:30 alternate Free/IM
    200 Free EZ

    Total 4000 yards

    I tried to get butterfrog down on the 200 IM's today. Question: Should I revert to butterfrog at the end of my 200 fly this weekend when I start dying on the last 100? All thoughts welcome. I have a mental block against doing it or maybe it is just a status thing.
  13. Same OId Steelers: Win, Win, Win.

    by , February 1st, 2009 at 11:32 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Too exhausted to vlog extensively.

    Swam okay at meet today, times to be reported later when officially on web. Foreshadowing: massive heart valvular damage and/or other performance-inhbiting physical catastrophes were not validated by meet today. need to do follow up checks, however, and remain vigilant


    100 free
    50 free
    200 IM
    25 fly
    200 mixed freestyle relay

    the meet started at 12:00 with my first event at 12:15. the meet ended around 2:30 with my last event at 2:00.

    i may have more words on the "need for rest between events" that seems to be required by hot house flowers who did not grow up in the acid rain and toxic fumes of Pittsburgh.

    As tiring as the meet was, the Superbowl was much, much more exhausting. I am limp. I am ennervated. I am like the guy in the Victorian collection of ribald erotica, the Pearl, who is forever claiming, "I spend! I die! I am spent! I am dead!"

    I am that guy.

    Only football oriented.

    My testosterone levels went from semi-manly, to girlish, to invertebrate, and then back to Arnold Schwarzenegger right after a horse sized hypodermic injection of clear and cream.

    But enough for now.

    To sum up:

    I am spent.

    The Pittsburgh Steelers, and those of us whose fandom nourishes their efforts, are the highest forms of life to ever exist in the Universe. If you are an atheist, it is time to reconsider your views.

    There IS a higher power.

    And that higher power is me. And the rest of the team.

    Updated February 2nd, 2009 at 11:50 AM by jim thornton

  14. sunday

    by , February 1st, 2009 at 08:50 PM (Ande's Swimming Blog)
    Sun Feb 1st 2009

    did not swim yesterday but I did lift weights at world gym

    will blog todays practice at:
    short cut to Ande's Swimming Blog

    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    32 days away
    Meet format: Short Course AM, Long Course PM

    HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again
    Meet Information Online Entry starts on Sunday, February 1, 2009 12:00 AM Central Time

    noon to 1:15
    brigette coached
    scy TSC main pool
    swam with nate & Larry

    warm up
    500 easy

    6 x (50 dr on 50, 50k on 50, 100 mod on 1:20)

    100 fr strong on 1:20
    50 easy
    2 x 100 fr strong on 1:20
    50 easy
    3 x 100 fr strong on 1:20
    100 easy
    2 x 100 fr strong on 1:20
    50 easy
    100 fr strong
    went 56
    50 easy

    4 x (2 x 50)

    50 esdy
    Swim Workouts
  15. Swim meet results!

    by , February 1st, 2009 at 02:03 PM (The Labours of SwimStud)
    So here are my results from the weekend. Not too bad considering the time of the season and being unrested and such...overall I am happy! Although I've been faster, the times are better than last year's meet which I hope will mean good times again at zones.

    200 BR
    2:54.49 <--new PB in SCY...could be faster based on converts I think.
    2008 3:06.98
    50 FR
    28.69 Slipped on the bulkhead...
    2008 :29.02
    50 FL
    33.03 This felt effortless.
    2008 34.83
    100 FR
    1:04.71 I swam this well as far as breathing and held off competition over the last 50/25.2008 1:07.01

    Updated February 1st, 2009 at 09:35 PM by SwimStud

  16. Team Practice, Sunday, Feb. 1

    by , February 1st, 2009 at 01:20 PM (The FAF AFAP Digest)
    Went to my team practice today. Couldn't possibly sleep through it since a couple giggly, squirmy loud 8 year old girls woke me up. Was a bit worried that it might require hard aerobic work, but, happily, we had a sprinty type workout. Seemed reasonably ideal for my first taper workout, although I definitely have done my last fast 100 today and will do somewhat less AFAP work during the rest of the week.

    Warm up:


    300 free
    300 non free
    300 pull
    300 drill
    4 x 50: 25 UW/25 scull


    500 swim
    200 kick
    100 drill
    50 UW/scull

    (Chatted with coach before I hopped in. Told her I was starting to taper for Auburn. She was slightly worried I was going down "all alone," but I assured her I already had Friday and Saturday night dinner plans. )

    Kick set:

    10 x 50 kick @ 1:00
    flutter kick, down on left side, back on right
    (I took 15 dolphin kicks on my side off each wall before coming up and flutter kicking.)

    (Comment: I know everyone does this kicking on their side drill. Aside from warm up, I think it's pretty useless, especially for sprinters. Yes, we rotate when we swim. But no one actually swims completely on their side.)

    Speed Sets:

    8 x 25 @ :40
    2x: speed play, speed play, fast, easy
    speed play drills: heads up free with fast turnover, backstroke in V sit windmilling arms, or breaststroke with a fast flutter kick

    (My lane mate Mark and I didn't like the backstroke drill and couldn't figure out what it was supposed to achieve. Hmmmm ... It also felt hard on my shoulders in that V sit position.)

    100 EZ (did 50)

    6 x 100 @ 1:45

    #1 first 25 fast, rest easy
    #2 second 25 fast, rest easy
    #3 third 25 fast, rest easy
    #4 fourth 25 fast, rest easy
    #5 100 fast
    #6 100 easy

    did the fast 25s fly
    did the fast 100 back w/fins. choked on water on the third length and had to turtle the turn. went 1:00

    8 x 100 @ 1:50, done as:
    25 dolphin kick on back, 50 kick in IM order, 25 swim

    I didn't feel as though I was getting enough rest on these, so I put on fins after 2. Cruised all the kicking, rested 5 seconds and did a 25 AFAP, 2 back/2 fly/2 free

    200 C/D

    Total: 3200

    Practiced about a dozen starts. Trying to concentrate on throwing my hands out toward the opposite wall, getting my hands in a streamline position as soon as possible, keeping my head down, and not going in so flat. I was fairly successful on a couple starts ... makes a huge difference. I actually went pretty far ... made me wonder about the 15 meter mark and more serious dolphin kicks.

    Updated February 10th, 2009 at 10:22 AM by The Fortress

    Swim Workouts
  17. Can Swimming Really Replace Running?

    by , February 1st, 2009 at 01:01 PM (Swimming, Life, and Other Stuff!)
    I am really not a swimmer. Don't get me wrong, for almost 3 years I have been swimming 4-6 times per week and working at it with an honest hard core effort. I like swim meets, and I love open water swimming races. I may try a 10K this summer (if I can find some buddies with the same intent). I highly suspect I can keep my 5K pace up in a 10K with maybe just a slight increase in yardage.
    I love the friendships I have developed within Team NASTI, and from swimming in general. Swimmers tend to like to get together and party alot. I think it is because they spend all that time with their heads in the water squelching the thoughts on their minds that need to be verbalized. Anyway.....swimming has been a positive influence on my meager social life!
    My question is: "why do I miss running so much?" When I was diagnosed with osteo-arthritis in my left knee I deceided "I am not going to whine, piss, and moan, I am going to be pro-active and simply start another joint friendly activity! It was kinda-like I ran the last time on Wednesday and started swimming on Thursday. I tried not to look back, and I did not talk about running to anyone!
    I didn't run a step for about a year and a half. I did start noticing that breast stroke no longer hurt my knee. I started running around some in my P.E. classes. Finally I started running with the kids again in my after-school "Coyote Running Club". It wasn't much but it was better than nothing.
    In the meantime several of the NASTI'S who compete in triathlons started running after Sunday morning practice. Two weeks ago I got tired of listening to them talk about their runs so.........I brought my running stuff and slipped into it after practice and showed up for the run. Now I know I am a skinny, 53 year old female(old!) but I have always felt like I have a pretty high fitness level. I was very disappointed when a couple of the runner men who didn't even do the swim workout that day(early to mid 40's) laughed and said "You're going to run?!"
    I am a usually quiet, sometimes introverted, and generally stable person but when someone laughs at me my evil, competitive, and physically aggressive side comes out. I was polite enough to keep my mouth shut, but believe me those guys were not gonna be running anywhere close to me. The running Bobinator was back in ACTION! Anyway it was fun to be back in the saddle again although the knee felt it for many days after. I didn't run with the group last week-end (swim meet) but today I had another glorious run! I know I'll never run another sub-three hour marathon (or marathon for that matter) but it makes me feel so happy to think I can go out and run 45 minutes or so if I really want to.
    TODAYS WORK-OUT: 800 yards easy stretch freestyle, Large Pyramid on 1 min per 50 int:50-100-150-200-250-250-200-150-100-50 all freestyle, 6X75 IM Roll on 1:30 interval, 5X100 on 1:45 int (I did all free cause that's the only stroke I can do on the 1:45) Then quick into the running clothes and out on the icy streets for a hard 45:00 run. I think we went about 6 miles but since I rarely run anymore I am not sure how well I estimate distances. Now I'm tired....I am going to go make chili for the Super Bowl then maybe take a nap!
    Till tomorrow brings another adventure I will sign off!

  18. gale force winds and the cobia cage

    its windy here in eleuthera! white caps everywhere and poor visibility on saturday. i went for a morning swim with terry, justin, willie and clare in the triangle cut looking for the anchors to tie the buoys to. this will probably serve as our measured course for the next week. outside the cut was like a washing machine; very cloudy and even the 4 ft black nurse shark faded from site in less than 20 feet.
    terry and willie joined me for a 2 hour afternoon swim from the island school to the marina (via the open water "endless pool" current cut) the water was really moving and we had to exit on the way back to walk around an impossible whirlpool.

    most of the campers have arrived... the rest will be here this afternoon. clare, willie and i are going to accompany the feeding boat to the off shore cobia cage. the cage is submerged 40 feet and extends down to 90 feet. it houses 4500 cobia that require feeding twice daily by scuba divers from the cape eleuthera institute. we've been told the area teems with sea life and is frequented by a trio of bull sharks... including a 10 foot pregnant one (i know... pregnant bull shark sounds like an oxymoron). as i must adhere to a "no diving" medical restriction for the next 6 months, i will be splashing around on the surface while the feeding frenzy goes on 40 feet below.

    camp orientation will be this afternoon>
  19. Sat. 1/31/09

    by , January 31st, 2009 at 11:20 PM (A comfort swimmer's guide to easy swimming)
    2 x
    200 swim, 200 kick, 200 pull or drill
    first round free, 2nd round no free (IM is ok)
    On round 2 did 200 back, kicked on back alternating dolphin and flutter by 25, and drilled IM.

    Repeat 6 x:
    150 swim on 3:00
    25 FAST choice off blocks on 30
    75 easy on 1:30
    On the 150's did 1-3 free (±2:10), 4-6 back (±2:20)
    25's went fly, back, free twice through
    75's easy back/free

    Cool down
    100 easy free


    Then went to the gym for about 45 minutes of weights (legs and core work)
  20. The FAF AFP Digest Advises Vlog the Inhaler

    by , January 31st, 2009 at 09:22 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)

    This is a picture of a fortress, the metaphor that the lovely Leslie Livingston has embraced as her USMS inner identity. How and why she chose such a metaphor is lost in the mists of time.

    Or I guess you could ask her.

    This is a picture of Vlad the Impaler, the medieval ruler (upon whom Dracula is allegedly based) that serves as the inspiration for the lovely Jim Thornton's USMS personna. That and Woodstock from the comic strip, Peanuts.

    Jim picked Vlad the Impaler as his self-image because it sounded like Vlog the Inhaler. Really, it doesn't make a lot of sense. Hopefully, this, too, will soon be lost in the mists of time.

    Jim picked Woodstock because in his inner mind's eye, he is an adorably cute little yellow bird who doesn't talk.

    Naturally, when Jim "Vlog Woodstock" Thornton needed counsel about his vlog, he sought out the advice of Leslie "Fortress" Livingston, whose blog "FAF AFP Digest" sets the standard for blogging excellence on these forums.

    Picture of Leslie (on left, with beard) and Jim (on right, in dress) undergoing therapy.

    Some of what was discussed can't be revealed here because of mandated reporting laws, Amber alerts, the 10 Commandments, and other aspects of Society's ********, man. But the advice that can be reproduced is this:

    "Jim, maybe if you put an occasional workout into your Vlog, you'd get more viewers and comments."

    Point taken, Mistress Fortress! May I have another, please!

    Here's what I swam today, which I should add is the capstone on a January totaling 36.73 miles:

    • 1 x 1000 broken into a 600 with open turns and a 400 with flip turns, the whole thing incredibly slow, but no less torturous for the slowness, as all the while "Up the Lazy River" played in an endless loop in my brain

    • 20 x 50 on 1:05, the interval chosen so that the exhausted brain would not actually have to count, but rather rely on the clock to more or less do this for him.

    • 1 x 10 minutes in the Sewickley YMCA steam bath

    • 1 x 8 minutes in the Sewickley YMCA men's shower room, shaving during my shower

    • 1 x 30 seconds in the pool again to stop sweating from the steam bath and shower

    • 1 reasonably average flight of stairs to the lobby

    And home again, home again, like a fat little pig!

    Tomorrow, we have a meet in Franklin, PA, 1 hour and 23 minutes from Sewickley. Those interested in the nice local league we Western Pennsylvanians swim in can view not only our meet schedule but Top 10 Times dating back to 1982. Simple click here and enjoy yourself:

    Finally, Leslie, I shall be monitoring the Vlog's activity in the wake of your excellent advice. Who knows? Perhaps one day, the student might even catch up with the teacher. And you know what must happen then, eh?

    [ame=""]Amazon Online Reader : If You Meet the Buddha on the Road, Kill Him! The Pilgrimage of Psychotherapy Patients[/ame]