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  1. Two-step!

    by , January 27th, 2009 at 06:13 PM (The Labours of SwimStud)
    Got in mid morning for slow drilly session, 1400SCY thus:

    4 x 50
    12 x 25 K :45 ev 4th AFAP
    4 x 50 FL 1&3 1 arm, 2&4 full
    4 x 50 Snorkel focus on still head and delayed catch.
    4 x 50 1 & 4 no gear, 2 & 3 paddles focus as above
    3 x 100 K with fins.

    Got on the elliptical for 40 mins HR > 140then ab machine 4 x 15 at 95 lbs!
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  2. A little bit of UW SDK

    by , January 27th, 2009 at 12:06 PM (A comfort swimmer's guide to easy swimming)
    This workout was written by Chris Colburn and was in the Nov/Dec issue of USMS Swimmer.

    SCY with Carrie

    Warm-up
    300 swim
    200 IM drill
    200 kick (board optional)
    200 pull choice

    8 X 50 drill/swim on :10 sec. rest
    Do 2 X 50 of each stroke, IMO, working on good push offs.

    Focused swim
    1 x 500 free with 6-to-10 underwater dolphin kicks off each wall. (I held 6 kicks)

    100 (back) easy

    Main set
    Swim 6X around:
    1 x 50 free on 1:00 with 6-to-10 dolphin kicks off the 2nd wall: (did 8 sdk)
    1 x 25 FAST choice (1-4 back 10 sdk, 5-6 fly 8 sdk)
    1 x 25 easy on 1:00 choice

    200 easy swim down choice

    2700 yards

    Updated January 27th, 2009 at 04:14 PM by poolraat

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  3. Tue jan 27th 2009

    by , January 27th, 2009 at 10:43 AM (Ande's Swimming Blog)
    Tue jan 27th 2009

    mailed in my postal hour swim papers yesterday

    Are you on FACEBOOK?
    http://www.facebook.com/people/Ande-Rasmussen/7921551

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    36 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP
    HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again


    6:30 - 8:00
    Whitney coached
    SCY swim center MAIN POOL NO Blocks
    swam with Tyler Todd & andrew
    beside Mike, chris, ned, doug, max, larry, paul nate amy & brandon
    arrived on time
    dove in FIRST

    WARMUP
    2 x (200 fr 50 r 50 l, 200 fr 50 rk, 50 lk)

    every one started the
    swim-as-far-as-you-can main set together

    wore FS PRO Jammers

    4 x ______ fr on 2:30
    did 225's
    made it

    100 easy

    4 x ______ fr on 2:10
    did 200's
    made 1 & 2 skipped a 50 on 3, made 4

    100 easy

    4 x ______ k on 1:50
    did 100's k hoping to hold 1:15's
    went 1:11, 1:10, 1:09, 1:07

    100 easy

    4 x ______ sw on 1:30
    did 125's
    pretty easy

    100 easy

    4 x ______ bk on 1:10
    did 100's
    made it

    100 easy

    4 x ______ fr on 0:50
    did 75's

    100 easy

    100 fr FAST for time
    went 51


    100 easy
    Categories
    Swim Workouts
  4. Tuesday 1/27 - Still can't sprint...YET!

    by , January 27th, 2009 at 07:40 AM (Mixing it up this year)
    I am starting to try and focus on sprints more as a few meets approach next month. My kicking is better than it has been but still is stinks.

    Air quality at the pool was bad again. Still too much chlorine gas every time I tried to take a breath. Many people were complaining about it today.

    500 as 100xswim/pull/swim/kick/swim
    5x50 @ 1:15 Fly/Back by 25 Build/Drill (catch up)
    3x100 @ 1:55 IM Desc 1-3 went 1:46, 1:42, 1:38
    5x50 @ 1:15 Back/Breast by 25 Build/Drill (3-2-1 delay)
    3x100 @ 1:55 IM Desc 1-3 went 1:47, 1:43, 1:36
    5x50 @ 1:15 Breast/Free by 25 Build/Drill (catch up)
    800 Free every 3rd 100 IM

    4x100 @ 2:30 Kick Free made these with 20 sec. to spare
    100 Free SPRINT went 1:15
    4x75 @ 1:30 Kick Free straight 300 for me
    100 Free SPRINT went 1:17

    150 Free EZ

    Total 3700 Total
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  5. Idiosyncratic stats and Wordsworth excerpts

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


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


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


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


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


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


    • Total yards tonight's practice: 4000


    • Days I have been alive: 20,562




    • Remaining number of days: 12,288


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

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


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


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


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


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

    *


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


    *


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


    *


    Behold the Child among his new-born blisses,
    A six years' Darling of a pigmy size!
    See, where 'mid work of his own hand he lies,
    Fretted by sallies of his mother's kisses,
    With light upon him from his father's eyes!
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  6. Monday 1/26/09

    by , January 26th, 2009 at 11:39 PM (A comfort swimmer's guide to easy swimming)
    I now have a coach and workouts from here forward are written by him.

    SCY, solo

    Warmup
    1 x 200 free
    1 x 400 reverse IM alt. kick/swim by 25
    1 x 300 pull, did free with buoy only

    8 x 50 on RI :10 alt. drill/swim by 25: one 50 of each stroke, IM order, 2x around

    6 x 150 free on 2:30, descend 1-3 and 4-6 (#6 faster than #3)
    Went 2:10-2:04-1:57-2:09-2:02-1:54
    1 x 50 easy free

    8 x 50 back on 1:00, descend 1-4 and 5-8 (#8 faster than #4)
    Went :45 - :43 - :42 - :38 - (took an extra :15 sec rest, guy in adjacent lane started talking to me and I missed the sendoff. I needed it anyway)
    :45 - :44 - :41 - :36

    1 x 150 easy free

    2800 yards

    Updated February 12th, 2009 at 04:32 PM by poolraat

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  7. Rest, Monday, Jan. 26

    by , January 26th, 2009 at 07:54 PM (The FAF AFAP Digest)
    Since I'd worked out 9 days in a row, decided to take a rest day. Upper back muscles feel pretty sore, probably from all the weights.

    I did go to my chiro today for a neck/shoulder work over. Sleeping on my stomach is what's probably causing the neck issues. Wish I could sleep on my back ...

    Otherwise, I had a great day. Going to watch House, ice and attempt to go to sleep before 1:00 am.
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  8. Turn the pool down!

    by , January 26th, 2009 at 03:52 PM (The Labours of SwimStud)
    So I went in for a solo workout at 7:30 before work. I dove in and felt the warm water. "Ugh!" I grunted to myself. Water temp was later discovered to be 85degs!
    500 FR
    3X:
    200 FR 3:15
    200 FR 4:00
    It was meant to be 5 x thru at 3;00 and 4:00
    but I could not do it.

    So I added:
    1x 100 FR 1:30 / 100 FR 2:00. I can do that so I may rework that set sometime.
    3 x 100 K :20 RI # 3 sans fins!
    10 x 50 :55
    10 x 25 :25
    5 x 50 cool down
    .
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  9. mon 01/26

    by , January 26th, 2009 at 01:05 PM (Ande's Swimming Blog)
    Mon Jan 26th 2009

    swam yesterday at noon

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    March 5 - 7, 2009
    37 days away
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP

    Weights
    Lat press 8 x 35 8 x 40 8 x 45
    lat pull 8 x 165 10 x 187 8 x 195
    bench press 12 x 135 8 x 175 5 x 185
    leg press 8 x 180 8 x 270 8 x 320
    leg curl
    leg extension
    Incline crunches

    coached San Marcos High Rattlers 8:15 - 9:25 so I missed the A.M. workout

    5:30 - 6:30
    Whitney coached
    SCY swim center diving well, NO Blocks
    swam with Tyler & Todd
    beside Nate doug & Jeff
    dove 5:45

    400

    4 x 25 fl

    400

    4 x 25 bk

    400

    4 x 25 br

    400

    4 x 25 fr

    800

    assigned 8 x 125 with fins
    did 8 x (50, 50 rest, 25 SDK)

    100 easy

    Updated January 27th, 2009 at 10:18 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Fast Aerobic Free

    by , January 26th, 2009 at 01:02 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Jamerson YMCA (SCY)

    Warmup
    400 free - every fourth length, one arm free, breathing to non-stroke side
    8x50 free descend by 2s on :55 - I started at :49 and descended to :39 or :38

    2x75 free fast on 1:15/1:30 - went 1:00 for the first and slowed to 1:04 for the second
    4x50 free on :55 - form over speed - I maintained ~:47s or :48s for all the 50s

    2x75 free fast on 1:15/1:30 - went ~1:04 to 1:05
    3x50 free on :55 - same as above

    2x75 free fast on 1:15/1:30 - went ~1:04 to 1:05
    2x50 free on :55 - same as above

    2x75 free fast on 1:15/1:30 - went ~1:04 to 1:05
    1x50 free on :55 - same as above

    4x100 on 1:45 - 50 kick/50 free
    (I did the first two all kick with fins, the third, 50 kick with fins/50 free with fins, but tried not to kick at all, and the fourth, 50 kick with fins/50 free)

    Warmdown
    5x25 free drill (partial-full recovery)
    25 free

    2450 yards

    Notes: I’ve got to work more on my kick. My ankles are getting more flexible, but now I get frustrated at how slowly I move when I don’t have fins on and I try to flutter kick. I just have to work on my kicking with the same intensity I have on a long mountain bike climb! It’s just pain and it’s only temporary!

    Updated January 27th, 2009 at 09:35 AM by Iwannafly

    Categories
    Swim Workouts
  11. Monday 1/26 - One Hour Postal

    by , January 26th, 2009 at 07:23 AM (Mixing it up this year)
    Well today was the day to do the 1 hour postal swim. Chlorine level was on the high side and started feeling it getting harder to breath mid way thru the swim but did maintain my attempt at holding my 1:30 pace.

    4000 in 59:48 stopped after that since I didn't want to figure out a partial lap.

    500 kick with fins 100fr/100fl/100fr/100fl/100fr
    500 EZ as 100fr/100bk/100fr/100bk/100fr

    Total 5000 yards

    To my team: this is not the workout tonight.
    Categories
    Uncategorized
  12. Rowdy Gaines, Ian Crocker, and Me: Chattings

    by , January 25th, 2009 at 11:35 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    In a very rare, in fact, unheard of double vlog posting in one day, I present to you breaking news from the cutting edge of swimming celebrity journalism!

    I, your humble gossip-mongering Masters swimming vlogger, feel I simply can't sit on this story. It is THAT timely and topical.

    Tonight, while wasting time on Facebook, I noted that two of my "friends" were on at the same time I was. These two friends were:

    Ambrose "Rowdy" Gaines http://en.wikipedia.org/wiki/Rowdy_Gaines



    And Ian "Guitar Neck Penis" Crocker http://en.wikipedia.org/wiki/Ian_Crocker



    What initially caught my eye and inspired me to talk to Ambrose was a product he was apparently hawking:

    Blu Frog Energy (Easy Cash Opportunity)

    Ambrose, AKA, Rowdy, is listed as one of the administers of a marketing site on Facebook set up to sell this stuff. I found this a bit, well, disgusting. So I began the chat and will reproduce it in its entirety for your vicarious reading pleasure:

    __________________________________________
    Ambrose 'Rowdy' Gaines

    hop on over to the new energy drink, "Blu Frog"! TLC's all new healthy energy drink! http://www.facebook.com/group.php?gid=3772010 9826. about an hour ago
    10:31pm James how much do you get paid for this?

    10:32pm Ambrose
    hey there, you are paid in commission for every case you sell
    there is a whole set of commission rates

    10:32pmJames
    good luck

    10:33pmAmbrose
    oh i'm not apart of the selling at all. i'm just sharing the opportunity with other people

    10:33pmJames
    okay. well, good luck to them then

    10:34pmAmbrose
    haha. alrighty then

    10:34pmJames
    hahahaha. don't mean to be a hard ass here or a sumbitch. nothing wrong with money

    10:35pmAmbrose haha i gotchya brother...

    10:35pmJames is this the actual ambrose, or is it an ambrose impersonator? part of Ambrose Rowdy Gaines Amalgamated Enterprise LPC INC Holding Co.?

    10:36pmAmbrose i'll let you decide that

    10:36pmJames I think this is a wholely owned subsidiary of Ambrose Inc. Which is still closer to celebrity than I have gotten all day

    10:37pmAmbrose LOL hey i'll be right back

    10:37pmJames
    The real Ambrose should be out with supermodels or practicing his annoucing diction

    AT THIS POINT, AMBROSE'S PROMISE TO "BE RIGHT BACK" BEGAN TO SEEM DUPLICITOUS. OH, LET'S NOT PUT TOO FINE A FACE ON IT. THE BASTARD LIED TO ME. AFTER AN AGONIZING 47 SECONDS OF ANTICIPATION, IT BECAME ABUNDANTLY CLEAR HE WOULD NOT BE RIGHT BACK. I BEGAN TO WONDER IF HE WOULD BE BACK AT ALL.


    THEN MY EYE CAUGHT THE ARRIVAL ON THE SCENE OF ONE OF SWIMMING'S OTHER GREAT CELEBRITIES, ONE MR. IAN CROCKER, BUTTERFLYING LEGEND. ALAS, IT SEEMED LIKE MR. CROCKER HAD A PROBLEM. IT WAS A PROBLEM, MOREOVER, THAT I THOUGHT PERHAPS I COULD HELP HIM WITH: RELIEF FROM THE CONDITION HE CLAIMED TO SUFFER. TO WIT:


    Ian Crocker
    is bored out of his mind.7 minutes ago

    10:41pm
    James
    Is this the actual Ian Crocker who is bored out of his mind?
    Ian? Mr. Crocker?
    Yo!
    Mr. Ian "Bored out of his mind" Crocker?
    Say, there!
    Mr. Ian Crocker!
    Eee Eee!
    Crockadock!
    Is this Mr. Chokablock o' Crockadock Eee Crocker?
    Theory: Ian Crocker's people put out on Facebook that Ian Crocker is bored out his mind and within nanoseconds swimming groupies descend upon him and...
    Ian? Ian!
    This is your mother, young man!
    I am over at Jim Thornton's house and--no, it's none of your business what I am doing at Jim Thornton's house at this hour, Ian.
    Ian, you impertinent little...
    Go to your room!
    You come over here, and I will give you something to be bored about.

    _____________________________________

    ALAS, NONE OF MY APPEALS TO MR. CROCKER MANAGED TO BRING HIM SUFFICIENTLY OUT OF HIS TORPOR TO REPLY TO MY EARNEST REQUESTS FOR A DIALOGUE AMONG SWIMMERS. AT FIRST, I WAS PEEVED, THEN I STARTED TO WORRY--SHOULD I CALL 9 1 1 AND TRY TO GET HIM PSYCHIATRIC HELP AND POSSIBLY AND STOMACH PUMP? THEN CONCERN TURNED BACK TO PEEVISHNESS, AND I WENT BACK TO CHECK ON AMBROSE AGAIN.

    10:44pmJames I just attempted a conversation with another, albeit somewhat less famous, swimming legend, Mr. Ian, Bored out of His Mind, Crocker. No progress was made.

    10:45pm James I see that the Wholly Owned Subsidiary of Ambrose "Rowdy" Gaines Incorporated Amalgamation Inc. Off Shore Licensing and Leasing Company is off helping other Facebook friends hop on over to Blu Frog Energy Drink Sales and Riches!

    Later, brother!

    _____________________________

    Maybe I am being unfair. Okay, I acknowledge that it is possible I am being unfair. It is now 11:14, almost a full half hour since Ambrose promised to get right back to me.

    I will quickly check Facebook to see what Rowdy and Ambrose have to say. I am sure all is forgiven and forgotten, that we are best buddies again, and that they will probably be asking me for videos of my swimming strokes so that they can provide free pointers.

    Be right back!

    _____________________________________________

    Please join me in boycotting Blu Frog Energy Drink. As for you Ian, I could have saved you, man. It was only boredom. You didn't have to die. If only you'd replied just once so I could have triangulated your location and notified 9 1 1.

    Rest in peace, Mr. Crocker. Where you're going now, I hear boredom is the least of the problems--and all they give you down there to slake your considerable thirst? You guessed it! Blu Frog Energy Drink, the choice of damned swimmers everywhere.

    Updated January 25th, 2009 at 11:47 PM by jim thornton

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  13. Sunday, Jan. 25

    by , January 25th, 2009 at 08:50 PM (The FAF AFAP Digest)
    Slept through my team practice. I was just out and up too late last night ... Woke up with a sore neck/trap again, this time on the left side. Argh! It felt better after swimming.

    Went with my son to the gym. Took it rather easy, as I've been to the gym a LOT this week. Did about 35-40 minutes, mostly core work. Since I had someone to hold my legs, I also did the Cavic fly exercise on the yoga ball (3 x 25). [ame="http://www.youtube.com/watch?v=2oJbTe4Ph5s"]YouTube - Milorad Cavic - Serbian Silver Medalist trains at The Race Club[/ame] at 5:30 mark.

    Went to the pool in the late afternoon:

    Warm up:

    700 variety swim, kick, drill

    Main Sets:

    40 x 50, done as:

    8 x 50 backstroke @ :55
    8 x 50 breaststroke kick @ 1:00
    (These sucked! I can't do a breaststroke kick to save my life .... lol .. no excuse either ... strong legs and good knees.)
    8 x 50 back @ 55
    8 x 50 dolphin kick on back w/MF best average @ 1:00 (went 26-27s).
    8 x 50 back @ 1:00 best average w/fins (went 28s)

    100 EZ

    10 x 25, alternate easy speed fly/easy

    50 EZ

    Had to get out then to coach the summer league kids. They were all obsessed with my MF.

    Total: 3100

    _______________________________________

    Feeling a bit fatigued. Didn't feel up to any AFAP work today, and the pool was pretty crowded. Looking back, I did swim about 19K this week even with a recovery day and an off day. That's quite a bit for me. In general, though, I think the increased aerobic work and perhaps swimming more frequently than pre-Austin has helped my swimming.

    Updated February 10th, 2009 at 10:25 AM by The Fortress

    Categories
    Swim Workouts
  14. post-op post-al

    the hour postal is a very popular event by USMS standards and some of my swim-mates planned to take it head on. a few bailed at the last minute and i too considered joining the ranks of the observers......
    what made me face these 3600 seconds of certain disappointment with abandon? ....can't say for sure.

    the first 500 was smooth, but shortly after, my cap started to catch water and tug on my goggles. my stroke started to shorten and my push-offs also became less dynamic, in part to try to retain said latex cap for the duration of the hour. my hair is long and the thought of doing that dreaded hair flick for every breath was enough to scare me into taking such defensive measures. yes i could have just stopped and fixed it and honestly, i cannot justify not having done so, but then again, i once swam an entire 10k with a leaky left goggle unwilling to take the 10 second rest to reset the silicon gasket resulting in two days of that "i think there is a piece of barley in my eye" feeling.
    another mental distraction (and it occupied my thoughts for over two thousand yards) was trying to remember if the last time i shaved was december 19th or december 20th. i'm still not sure.

    well anyway i logged another 4400 yards on my new septal occulater 19 days post-op. that might be a record (or at least a top 10).

    (i forgot to mention the rib, i'm saving that for the new season of queen for a day http://www.youtube.com/watch?v=w37Diw6wk48 i will be going up against jim thornton so stay tuned)
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  15. Of Tai Chi swimming and comebacks

    by , January 25th, 2009 at 01:42 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    1.After my recent and seemingly interminable throat-bubo-nausea interlude, I’ve emerged into a more normal state of Jimnitude, which is to say:




    2.To make up for my indolence in the water, I have tried to use last Sunday’s hour swim followed by YMCA masters meet to jump start a return to reasonable monthly yardage. Last year, my Go The Distance http://www.usms.org/fitness/content/gothedistance miles totaled 43.3 miles for January. This year, I have managed only 25.89 so far, though I have a few more practices remaining in January to try to bridge some of this deficit.

    3.One way I have been trying to up the miles without completely breaking down is to alternate regular practices with relatively slow, easy technique days. For example, on Thursday, I did a very slow 1000 warm-up using my trademarked Tai Chi SwimmingTM technique. At some point, I hope to be offering workshops on this exciting new swimming program. But for those of you who either can’t wait or are still saving up the $1299.99 cost for a half day seminar, I will give you a teaser hint: just swim as slowly as you possibly can without drowning.

    4.After tai-chi-ing for 20 minutes or so, I did 7 sets of 5 x 50 concentrating on different aspects of my freestyle: 1) head down, 2) high elbow catch, 3) six-beat kick, 4) stream lined push off, 5) tight tuck during flip turn, 6) stream lined push off with two tiny SDKs, and finally 7) put all this stuff together. Then I did some trademarked Meditatively Hypoxic Ommm Cool Down 50sTM. Again, I plan on eventually hosting expensive (but worth it!) seminars on this, but for those of you on a swimming budget, the teaser idea here is this: Hold your breath on the first 25 while chanting your personal mantra; open turn, a few restorative cleansing breaths on the wall, streamlined pushoff, followed by a return 25 where you can breathe ad libertum while chanting your other personal mantra.


    • Note: as part of your enrollment in my future seminars, I will provide you with your own unique Meditatively Hypoxic Ommm Cool Down 50sTM MantrasTM, both one for going down during the breath holding portion, and one for coming back during the re-oxygenation ad libertum portion. Until you receive your unique mantras, feel free to use the generic “bearers bonds” and “spirochetes”. Note: do your best not to dwell on the meaning of these mantras, which were chosen purely for the sound the words make in the silent resonating chambers of a swimmer’s skull.


    5.It is now 1:20 p.m.—time to pack up my bolsa—the ultimate in both masters swimming bags and Mexican Mercado shopping containers (http://www.mexgrocer.com/61045.html) and head down to the Sewickley YMCA ( http://www.sewickleyymca.org/Home/tabid/36/Default.aspx ) and repeat this same easy practice, only doing it as 25s this time and not 50s.
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  16. Saturday 1/24 - A Little broken up

    by , January 24th, 2009 at 05:58 PM (Mixing it up this year)
    Well I started with some drill work with the kids, Sandra and McKaylin joined me for some drill work. One of the younger kids then joined us Dale who was actually there to work with one of the other instructors and since his instructor did not show I just filled in for a bit. Then got a good hour in by my self.

    800 as 200 swim/200 pull/200 kick/200 swim
    20x25 as various drills alternating fly and free

    the girls swam with the grudge belt then did some sets next while I worked with Dale.

    5x100 @ 2:00 Free with parachute went 1:45, 1:45, 1:46, 1:50, 1:52
    500 Kick alternate free/fly with fins
    3x200 @ 3:30 Desc 1-3 Free with paddles and bouy went 2:50, 2:45, 2:31
    200 Free EZ with paddles and bouy
    200 Back with paddles and board went 3:30 on this one
    100 Fly drill
    100 Free EZ

    Total 3500 yards

    Updated January 24th, 2009 at 09:24 PM by Donna

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  17. Saturday, Jan. 24

    by , January 24th, 2009 at 05:11 PM (The FAF AFAP Digest)
    Realized I'd been in the pool 7 days in a row, so decided to give it a rest. Instead, went to the gym.

    45 minutes of weights, core and RC work
    (even used the pullover machine! did rather more core work today)

    30 minutes on ellipse and bike (machines are soooo dull)

    10 minutes of stretching
    used the foam roller on the quads and IT bands

    Now I'm headed out to dinner and a movie with a friend.

    ____________________________________

    I figure I've got one more week of hard training, then I have to start thinking about resting for Auburn. Not sure what taper plan to follow (I never am!). Might go back and see what I did before Rutgers and try to replicate that with a bit more rest.

    Updated February 10th, 2009 at 10:25 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  18. 1 hour postal swim

    by , January 24th, 2009 at 12:11 PM (Ande's Swimming Blog)
    Sat Jan 24th 2009

    did the postal hour swim in today's practice

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    March 5 - 7, 2009
    40 days away
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool NO Blocks
    swam beside Larry Amy & Brandon

    wore blue seventy nero comp

    warmed up till 6:52

    we started the one hour swim at 6:55
    tried to stay long smooth and relaxed
    whitney counted
    started out easy didn't want to die
    hoped to keep up with larry
    in the first 1000 I had arm cramps then they went away, I wound up lapping Larry 3 times
    towards the end I felt like I was close to getting calf cramps but I didn't get a full on cramp

    whitney put a kick board in the water after each 1,000

    here's my 500 / 1000 / 1650 splits

    500 5:43.1

    1000 11:23.1 5:40.0

    1500 17:00.2 5:27.1

    1650 18:40.0

    2000 22:33.1 11:10.0 5:32.9

    2500 28:06.5 5:33.4

    3000 33:35.5 11:02.4 5:29.0

    3300 36:54.2 18:14.2

    3500 39:09.1 5:33.6

    4000 44:38.4 11:03.9 5:29.3

    4500 50:12.4 5:33.3

    4950 55:11.1 18:16.9

    5000 55:43.3 11:04.9 5:30.9

    5350 59:36.2

    WENT 5,385 YARDS FOR MY 1 HOUR POSTAL SWIM
    which is much further than I thought I'd go

    easy 100

    Updated January 24th, 2009 at 12:25 PM by ande

    Categories
    Swim Workouts , Masters Swim Meets / Events
  19. Slow Friday

    by , January 24th, 2009 at 10:07 AM (A comfort swimmer's guide to easy swimming)
    Just some easy aerobic swimming today.
    SCY with Carrie

    Warmup
    1 x 300 choice

    6 x 50 Drill, RI :10
    6 x 50 Kick, RI :10

    Main Set
    1 x 400 on 6:30 Free/Pull
    2 x 200 on 3:15 Free- Pace (±2:50)
    4 x 100 on 1:45 Free- Pace (±1:22)
    8 x 50 on :55 Free- Pace (±:40)
    8 x 25 on :40 odd: fast, (about 95%)did 2 free, 1 back, 1 fly; evens easy

    Cooldown
    1 x 100 easy swim


    2,800 Yards

    Categories
    Uncategorized
  20. Friday, Jan. 23

    by , January 23rd, 2009 at 10:54 PM (The FAF AFAP Digest)
    Had a wicked bad case of insomnia last night. Hate when that happens! It seems I can never sleep well when I know I have to get up early. Finally fell asleep around 3:00 am and got up at 6:00 am to take Mr. Fort and Fort girls to the airport. Fortunately, I went home and went back to bed. (Yes, I know this is bad sleep hygiene, but I plan on sleeping in whilst the fam is away!) Unlike Patrick, weights (or exercise even) have no correlation with my ability to fall or stay asleep.

    PM:

    Went to the gym. Did about 35 minutes of weights and core work. Did different exercises than the day before. Even did a mini bench press with 15 pound free weights, at Stud's suggestion. Didn't tweak anything, so I may persevere on the bench pressing at light weights. I feel a little wimpy about it, as I used to bench press well more than my weight in college. But c'est la vie! Did some leg extensions today too. Need to do these more as they are good for dolphin kicking.

    Later PM:

    Dropped kids off at the movies and went to the gym pool. SCM -- I generally add 10 seconds to my usual intervals. Did a longish (for me) workout since I wasn't rushed.

    Warm up:

    700 variety swim, kick, drill

    5 x 100 single arm fly drill @ 2:00

    Kick Mountain Endurance set:
    (did the climb dolphin kick with board and the descend dolphin kick on my back. all at 20 second RIs)

    50 kick
    100 kick
    150 kick
    200 kick
    200 kick
    150 kick
    100 kick
    50 kick

    Aerobic Sets:
    (modified and shortened a set of Chris's from earlier in the week)

    4 x 100 back @ 1:50
    4 x 50 backstroke kick @ 1:10
    fast, EZ, fast, EZ
    3 x 100 back @ 2:00
    (5 seconds faster than previous set)
    4 x 50 backstroke kick @ 1:10
    fast, EZ, fast, EZ
    (was hacking due to poor air quality. bubble pool. had to get out and use my inhaler. put on fins)
    2 x 100 back @ 2:00 (went 1:10s)
    2 x 50 backstroke kick @ 1:10, fast, EZ
    1 x 100 EZ
    (meant to do this fast, but was hacking and worried about a full blown asthma attack, so backed off.)

    20 x 25, alternate easy speed fly, easy, working on DPS and staying flat

    100 C/D

    Total: 4300 meters

    Updated February 10th, 2009 at 10:25 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts