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  1. the friday flyer returns?

    by , March 23rd, 2012 at 08:12 AM (Mixing it up this year)
    Since the muscles in my back have not loosened up enough the friday flyer was back but with zoomers not full length fins. There is such a difference, the zoomers only give me a little advantage not like the big fins.

    500 free w/snorkle as 50 swim/50 kick
    500 free kick w/zoomers

    5x200@5:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers went 4:00,3:58,3:54,3:43,3:33 i also focused on good kickouts to the 15 meter mark
    300 free
    4x50 from block alt free /fly breakouts the first one felt like my back slipped as I took the first dolphin kick but the rest felt ok

    Total 2500 meters

    Not worried about tomorrows meet just going to have fun with it.

    Updated March 23rd, 2012 at 03:26 PM by Donna

  2. Today's work out

    by , March 22nd, 2012 at 10:51 PM (Nobody Special)
    3250 yards...

    200 warm up


    500 kick

    200 swim
    200 kick
    200 pull

    6x100 free (1:45 int)

    500 warm down
  3. Thursday 3/22

    (rough work schedule Tuesday and Wednesday kept me out of the pool)

    AM and PM SCY + Crossfit + Bonus Swim

    Today was PWB day (thanks for the workouts).

    AM swim:

    Warmup sets (1,400 set / 1,400 total)

    1 x 500: 100 free swim, 300 IM k/d/d by 25s, 100 free swim

    4 rounds of 4 x 50's on :50, descend each round to fast-ish (90%)
    -- 1st rd: fly/back
    -- 2nd rd: back/brst
    -- 3rd rd: brst/fr
    -- 4th rd: free

    1 x 100: easy

    Main set #1 (2,000 set / 3,400 total)

    12 x 150: swim free
    -- 6 on 2:00, gentle descend in pairs (1:43s, 1:38/1:37, 1:36/1:35)
    -- 4 on 1:50, descend 1 to 4, try to start faster than your 2nd pair of 150s on the previous 6 (1:39, 1:38, 1:36, 1:35)
    -- 2 on 1:40, descend 1 to 2, try to start at your 3rd 150 of the last set, then blast the last one (1:35, 1:33)

    4 x 50 @ :35, :40, :45, :50, active recovery

    200 EZ

    Total: 3600

    PM swim:

    Warmup sets (800 set / 800 total):

    1 x 400: 100 free, 200 IM kick-drill by 25s, 100 free

    2 sets of 4 x 50 @ 1:00 kick w/ board building legs

    Something Borrowed (3,000 set / 3,800 total)

    There are four rounds and you can take a Masters Minute between rounds

    Round #1: 1 x 400 – 2 x 200 – 4 x 100

    Round #2: 1 x 300 – 2 x 150 – 4 x 75

    Round #3: 1 x 200 – 2 x 100 – 4 x 50

    Round #4: 1 x 100 – 2 x 50 – 4 x 25

    400/300/200/100 did negative split on 1:15 base.
    200/150/100/50 did deconstructing IM on 1:20 base.
    100/75/50/25 did reverse IM order by round, 1:10, 1:20, :50, :25

    200 EZ

    Total: 4000


    AMRAP (as many rounds as possible) for 7:00 of the following:
    3 thrusters, 3 pull-ups
    6 thrusters, 6 pull-ups
    9 thrusters, 9 pull-ups
    ...etc. climbing in sets of 3

    made it through 15/15 and got 13 thrusters in the 17/17 round.

    Bonus Swim:

    To make up for 2 days of being out of the water, I sped over to the club pool from Crossfit to play water polo with the club team. Played 3 15:00 "periods" final score: White (me) 12 - Blue 10.

    4 goals tallied.

    Updated March 23rd, 2012 at 11:50 PM by Calvin S

    Swim Workouts
  4. Workout 03/22/12:

    by , March 22nd, 2012 at 09:26 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 FR/200 FR
    4 x 100 kick

    4 x 150 FR on :15 sr (held ~ 1:43)
    100 ez
    3 x 100 IM on 1:45 (1:15, :13, :12)
    100 ez and out
    (solo/Rec/2100yds/40 min)

    Almost missed my swim tonight, but was able to get into the adult swim time with 40 minutes left. I did indeed talk with the head lifeguard about last night's fun, and she agreed that we should be able to swim until 7:30 on Monday and Wednesday evenings. I asked her to fix the schedule so that the other guards are aware.

    I also received a USMS banner in the mail from the headquarters on Tuesday. I found an ideal place to hang it in the pool, just above the pace clock. I also put in an order for some promo materials for our meet next month - everything is coming together for it, so now we just need people to show up.

    Checking out from the pool for the rest of this week due to work. I'll be back in the water on Monday. The plan is to start the transition to Open Water training with longer reps, but also with some speed sets from time to time.
    Swim Workouts
  5. Quickie...

    by , March 22nd, 2012 at 08:28 PM (Alex's swim journal)
    Only time for a quick swim today. I had less than a half hour, so I just swam what I could... ended up with 1500 straight free in 25:20 before hitting the showers.

    At least I didn't miss a day completely!

    Celebrating my wife's birthday today... She's spent more than half of her life now putting up with me; God bless her!
  6. Workout with team, and more

    This morning I went to the morning TNYA workout at John Jay college. Brad coached, and I had a lane full of good lanemates—lots of camaraderie and banter made the time fly. Here’s what I did:

    750 scy warmup: 250 swim, 200 pull, 150 kick, 100 IM, 50 double-arm backstroke

    7 x 50 pieces of IM @ :55 (fl, fl/bk, bk, bk/br, br, br/fr, fr)

    Main set
    300 pull @ 4:30
    2 x 200 FR @ 3:00
    3 x 100 IM @ 1:40
    4 x 50 kick @ 1:00
    100 ez
    1:00 rest
    300 pull @ 4:15
    2 x 200 IM @ 3:30
    3 x 100 FR desc. @ 1:30, 1:25, 1:30
    4 x 50 kick @ 1:00
    100 easy

    2 x 125 (75 build, :15 rest, 25 sprint, :15 rest, 25 sprint) @ 3:00

    300 warmdown

    TNYA’s workout finishes at 8, and I was meeting a friend at 9:30 for weights at the Y, about 10 minutes away. This morning when I was packing my bag I was puzzling on what I would do with the time in between—my plan had been to row, but I did rowing class last night and wasn’t excited about more of that again so soon. Then I remembered that years ago I had bought a pass for lap swimming at the pool where TNYA’s workout was held, but never used it more than a couple of times. Lap swimming starts right after practice ends so . . . since I was told when I bought it (in the late 1990s!) that it never expired, I decided today would be a good time to test that. It worked! I got to stay and swim for another good bit before heading over to the Y. That’s a good thing to know about for days when I want to do some longer swims—the college’s lap swim hours on Thursday are from 8-6, and today I had my own lane the whole time I stayed (and indeed, for most of the swim, my own pool).

    I decided to do the rest of the HVT workout I had started on Tuesday, with the IM distances tweaked a bit (Hannah’s suggestion). It was supposed to be a quality IM set, but I got pretty tired and hungry after the first round and the quality started slipping away fast:

    10 x 25 @ :45, odds fast (4 bk, 3 br, 2 fr, 1 fl)
    100 IM fast @ 1:30 [1:16]
    4 x 50 recovery FR @ 1:00

    10 x 25 @ :40, odds fast (4 br, 3 fr, 2 fl, 1 bk)
    200 IM fast @ 3:30 [3:02]
    4 x 50 recovery FR @ 1:00

    10 x 25 @ :35, odds fast (4 fr, 3 fl, 2 bk, 1 br)
    400 IM fast @ 6:30 [6:20]
    4 x 50 recovery FR @ 1:00

    300 warmdown + play

    That was it—I like that set and want to return to it on a day when I can do all four rounds in the same workout, and give it the good effort it deserves.

    Weights were fun to do with a friend, and afterwards I was pretty tired. But then, on the way home, I got a message from swim buddy John that he was headed out to the beach! I was really glad. The morning after my little adventure with the spider crabs on Tuesday (they more or less frightened me out of the water), I had woken up thinking “You know, those crabs—they were really kind of neat!” I kept on thinking about them, and really wanted to see them again, but I knew they would probably be gone by the weekend. So when I got John’s message, I decided to to head out to the beach as well, just in case they were still there. I knew there was a good chance they wouldn’t be—wildlife sightings are pretty transitory at the beach—but I at least wanted to go check it out.

    I quickly packed a lunch and some work for the subway and headed out. When the train surfaced in Brooklyn I just watched the stations go by through the window—it was a gloriously warm sunny day, and a lot of the trees are already in full flower. The sky was a beautiful cloudless blue . . . until about half a stop from the beach. Then the fog enveloped the train, and there was just white all around.

    I arrived and met up with John and his friend around 1, and we stayed until 3, and the whole time a thick white mist hung over the sea and beach. It was eerily beautiful. A medley of foghorns played out over the lapping of the water. The tide was out further than I’ve ever seen it. I walked along the water’s edge, down to the “long” jetty—which today extended only about 10 yards into the water. I think I could have waded around the end of it. Rocks that usually stay underwater were exposed, and I looked closely at the carpet of bivalves that covered them. I watched one crab that had gotten trapped between rocks by the outgoing tide sheltering under them.

    Several seagulls were feeding on crabs—I didn’t see any spiders among them—and there was the detritus of a crab feast all around them—lots of legs and claws and shells spread out all over the intertidal zone. There was a single enormous horseshoe crab covered with barnacles near the waters edge, and as I watched a woman dragged it further ashore so some children could get a closer look at it. There were a lot of folks walking along the strand examining things.

    When I got back to the blankets John and I decided to go for a dip. I wasn’t looking to swim much after this morning’s workout, but I did want to go out and see if I could see any more crabs on the bottom. Alas, the visibility wasn’t good enough to see much today. After I got used to the water temperature, I floated on my back for a while and looked up at the mist. The ice bath felt good on my sore muscles, and I felt peaceful and happy. It didn’t take much to get out beyond where I could see the shore. After a bit I swam in.

    It was a pretty cool day at the beach, even without the spider crabs and without the sun. By the time I headed back to the subway, the mist had burned off on the other side of the boardwalk but was still as thick as ever over the sand and sea. I headed back to the city, happy to get in a bonus visit to the shore.
  7. Thursday, March 22

    by , March 22nd, 2012 at 04:27 PM (The FAF AFAP Digest)
    Swim/SCY w/Susan Williams:

    Warm up:

    700 various

    6 x 25 no breath free @ :35
    -- focus on breakouts
    8 x 25 shooters @ :40
    50 EZ

    Main Sets w/fins or MF:

    10 x 25 burst + cruise @ 1:00
    6 dolphin, 4 speed drills
    125 EZ

    1 x AFAP 50 back from the blocks
    -- rolling start (probably subtracts a half second or so)
    -- 28 mid-high (couldn't see clock right away)
    -- might have gone past 15 m mark on 1st; spaced out on # kicks
    175 EZ

    5 x (broken 100s AFAP dolphin kick + 100 EZ) @ 7:00 (? didn't pay attention to clock; we were chatting)

    1 = break 10 seconds @ each 25
    2-3 = break 15 seconds @ each 25
    4-5 = break 30 seconds @ each 25

    1 = back shooters w/MF, :40
    2 = back shooters w/MF, :43 (bonked on last 25 from lack of O2)
    3 = dolphin kick w/board & fins, :46
    4 = dolphin kick w/board & fins, :44
    5 = back shooters w/MF, :36

    -- Susan had to leave

    200 EZ

    8 x 25 breast pull w/parachute @ 1:15
    -- decided against free b/c of shoulders, but I liked doing breast pull this way.
    100 EZ

    Total: 3200

    30 min stretch/foam roller/rehab exercises


    So very nice to have a swim buddy to work out with! And since Susan and I focus on SDKs, the broken 100 sprint kick set was perfect for both of us with upcoming 100 backs at Nats. Legs feel pretty tired after that effort. Did my rehab exercises last night, but didn't stretch. Really need to do that later today.

    I may need to hit the gym tomorrow instead of Sunday, if I can rouse myself in time. This weekend is chock full of kid stuff -- first regatta, swim meet, soccer game and 5K.

    I've decided my chief concern from here until Nats is staying healthy during the spring allergy season, which has arrived early this year.

    Updated March 22nd, 2012 at 07:25 PM by The Fortress

    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -03/23/12

    by , March 22nd, 2012 at 01:17 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 faster :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 50 kick 1:00
    6 X 25-half blast kick/half swim- :45
    1 X 100 swim

    6 X 100 free 2:00
    #1 25 fast/75 easy
    #2 50 fast/50 easy
    #3 75 fast/25 easy
    #4 fast
    #5&6 are easy, swim down.

    4 X 100 best stroke 2:15
    Same pattern as above
    2 X 100 easy swim down 2:00

    5 X 50 blocks
    25 sprint, turn and breakout...easy in.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. Mid week update & P90X

    by , March 22nd, 2012 at 11:59 AM (Chowmi's Blog)
    Here's what I did:

    Tues, 03/20
    SCM, Baylor Fitness Center
    on my own

    200 warm up

    6 x 10 sec easy sprint w/cord

    100 easy

    6 x 100's no interval
    odds free with PFS
    evens kick

    100 easy

    6 x 25 swim/25 focus on streamline first few strokes

    100 easy

    6 x 25 on 1:00
    monofin fly kick

    100 easy

    P90X - Yoga X

    I have gotten most sore on Yoga than any other P90X workout! And it was a good thing I put a pillow in front of me 'cause I actually did a full face-plant on that one pose!

    Wed, 03/21
    SCM, Baylor Fitness Center
    on my own

    400 warm up

    8 x 50 no interval
    free with PFS

    100 easy

    4 x (25 strong speed with Speedo B&O fins, 15 sec exchange; 25 blast back no fins "same feet and arm speed") 100 easy per

    extra 100 easy

    3 x 100 kick with Speedo fins

    3 x strong breakouts

    100 easy

    Yesterday's swim was really tough. Good thing I am limited the # of sprints but attempting the highest of quality. The conditioning will have to be drylands.

    Then, Legs and Back and the ab ripper.

    I substituted the vasa for all the pull ups, either up to highest setting (14) or doing fly pulls front/back with the highest setting

    I either need to get heavier weights or order the stretch cords.

    Next up:

    Kenpo X today! I am looking forward to that, let's how 7 years of watching my kids in kenpo karate and participating in parent workout day has prepared me!!!!

    I can't wait to do the stretch x next, but it will be awhile before core synergy (?) comes up. I am curious what that is like!!
  10. Short, but Good!

    What was written was...

    10 min. choice

    3 x 500 broken
    --3 x 50 hard @50
    --325 swim at 500 pace
    --rest 10
    --25 sprint
    100 ez
    * My 500 pacing is HORRIBLE to say the least, so we are working on that.
    4 x 100 pull @ 1:50
    --stay extra long and easy

    100 breast @ 2:00 at 400 IM pace
    2 x 50 free @ 50
    3 x 100 breast @ 2:00 at 400 IM pace
    4 x 50 free @ 50
    5 x 100 breast @ 2:00 at 400 IM pace
    6 x 50 @ 50

    200 w/d


    We did most of it but inserted about 15 min. of breast turns before my set of broken 500's. Also, after the 3 x 100 breast towards the end I was called down to the blocks to do some stretch cord breaststroke and worked on my turns again.

    Here is a link to the local news that did a short piece on our team last Sat. I was at a gymnastics meet so I missed out. A couple of interviews and mention of the Swimming Saves Lives program that we , GSMS, will be participating in again this year. Last year was a huge success and we it enjoyed more than the "students" did. I guess that is enough plugs for GSMS on this post.
  11. 03.22.12 - Thursday workout

    by , March 22nd, 2012 at 08:55 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp 86.


    500 Warm up

    4 x 100 - 1:30 Convert Free to IM
    2:00 Break
    8 x 100 Up/Down Fly - 1:30 (:10) Start w/ 100 fly
    8 x 100 Up/Down Fly - 1:30 (:05) Start where you left off from above.
    100 Easy
    These just plain hurt. Dropped straight to 25 fly and then built back up to 75 fly on #8. Each time I got up to 75 fly, I'd have to drop down to 25, recover and build back up. Made more fly that ever before in this. Eventually I'll be able to hold 50/75 fly through the whole set.

    1 x 300 - 4:30 (1st 75 fly)
    1 x 300 - 4:15 (1st 50 fly)
    1 x 300 - 4:00 (1st 25 fly)
    2:00 Break
    1 x 300 - 3:45 (3:29)
    50 Easy
    Felt pretty good throught the last 300. Foot started cramping after that.

    5 Times through
    * 100 Hard - 1:20
    * 50 Easy - 1:00
    Had nothing left for these. I did recover a bit and mad the last one on 1:03.

    200 Cool down

    (4800 Total)
  12. Chiroprators with ART training are GREAT!

    by , March 22nd, 2012 at 07:23 AM (Mixing it up this year)
    My back is much better than it has been, but still not 100%. Those pain free days are special for me but they are not every day.

    Did the recovery workout today since I didn't want to ruin the work Todd did for me yesterday. Now it is time for work and I will use my Compex unit to loosen my muscles.

    500 free w/snorkle alt 50 swim/50 kick
    4x(4x50@:20RI) drills IM order did 1arm fly, double arm back, breast scull and free catch up

    4 times thru:
    100@2:00 smooth free
    2x50@1:00 smooth free
    4x25@:30 DPK shooters without fins I was surprised I could almost get to half pool. This is great considering I could never get to the first red line

    100 EZ

    Total 2600 yards
  13. Wednesday, March 21, 2012 5:00am & 5:00pm

    by , March 21st, 2012 at 10:15 PM (Fast Food Makes for Fast Swimming!)
    I was tired this morning...probably due to the fact that I didn't get to sleep till after 11:00 last night!

    A.M. Workout:

    400 Free
    300 Free Pull
    200 Kick w/ board
    100 Free

    Main Set: (not much of anything)
    30 x 50 Kick w/ board @ 1:00 (:48-:51s)
    Did these in reverse circle swimming while two others were reversing with me. Just to be different... Other lanes were looking at us with weird looks.

    This was about all I could muster this morning. I just wanted to get out, but figured I could kick back and forth for half and hour. And since I did put forth effort in my kicking, it's not "garbage".

    2500 Yards


    P.M. Workout

    A continuation of my "I'm tired" day...

    10 x 100 Free @ 1:30 (started at 1:15s, gradually down to 1:11s)

    8 x 100 Free @ 1:25 (1:11-1:12s)

    1:00 rest (I was starting to feel the BONK here)

    6 x 100 Free Pull @ 1:20 (1:12-1:13s)

    1:00 rest (BONKing...)

    4 x 100 Free Pull @ 1:15 (1:11-1:13s)

    1:00 rest

    2 x 100 Free @ 1:10 (1:09, 1:15)
    I came in on this first one, saw the 1:09, and just watched the second hand keep going :10, :11, :12, oh yeah...GO!

    This was a good aerobic set for me today. It kept me moving, even though my body didn't really want to. The pulling in the middle really saved me, and the last 2 100s were just death.

    10 x 50 Kick w/ board @ 1:00 (:55s)

    3500 Yards

    6000 Yards for the Day
  14. 4500 SCY, pushing the lactate threshold

    by , March 21st, 2012 at 10:10 PM (Alex's swim journal)
    4500 SCY today:

    500 free warm-up (8:30)
    20 x 50 on 1:00 (first 6 in :40-:42, next 10 in :38-:39, last 4 backed off the throttle to :42)
    1:00 rest
    3 x 300 on 5:00 (4:34, 4:42, 4:38*)
    100 breast recovery
    3 x 300 on 5:00 (4:40, 4:52; 5:00)
    100 breast recovery
    1000 Free at BASE + 5 (1:45/100) pace.

    *I actually did this last 300 of the first set after an extra minute rest--I was talking (btwn deep breaths) with a swimmer in the next lane, who volunteered to swim this last 300 with me.

    The last 1000 felt surprisingly good, but the 300s were painful; obviously BASE+5 feels a lot better than BASE-5 or BASE-10 for anything over a couple hundred yards... at least today.

    Total time: 1:23:30.

    Though I took my first plunge early this year... 1/1/12 at Brighton Beach, and (as always) some hard-core CIBBOWS swimmers continued the weekly ritual without break, I don't consider myself fully in that NY-OW state of mind until the mercury reads 50+.

    I thought it was a possibility this past Saturday, so after a very brief 1500 yards at Gunks Masters, I dressed and drove the 2.5 hours to Brighton Beach. I missed the 11 AM meet-up, but there were a good dozen or more swimmers either in the water of just finishing up their swims.

    Ritual is a very personal thing, and it makes it hard to plan a group swim when the water is a bracing 46 degrees. Some take a long time wading in slowly to "warm up", others do a heads up breast-stroke, etc. I like the shock of a quick plunge. [nomedia=""]cibbows (b) sat march 17, 2012 - jc jc cara barra - YouTube[/nomedia]

    I swam to the end of BB and back... about 1 mile, and tried something new to warm up. No towel, no parka, just a 1 mile run, repeating the same path that I just swam.

    On the way back I noticed a swimmer still out there... Brad Mc Vetta was in the home stretch of the standard Coney Island 5k loop. Total time 1hr 50min (I was impressed)

    The water was cold and clear, and a few days later, Janet and Hannah would witness the invasion of the spider crabs
    I have only witnessed this event once at Brighton Beach and it was indeed breathtaking. I'm not sure what triggers this activity, as I've swum through many seasons without seeing a single one.

    Today, I had the pleasure of swimming in a small local pond that sits in the shadow of the Shawangunk cliff formation known as the Trapps.
    My friend and frequent training partner Willie has been inviting me to join him here for a while, and when he claimed that the water temp was up to the mid 50's, I didn't really believe him. It was actually high 50's today... quite comfortable. We got in around 5:45 and the sun set behind the Trapps after about 15 minutes into our swim. Without a winter to speak of, the local lakes won't be fed by snow melt, and I expect that water temps around the region will hit the 60's by mid April.

    We'll be in the Hudson in no time!
  16. Workout 03/21/12:

    by , March 21st, 2012 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 FR/200 IM drill
    4 x 100 kick on ~ 2:00

    500 FR Pull with buoy
    4 x 100's (2 Kick, 2 IM drill)
    5 x 100's on 1:25 FR
    into - kicked out of the pool
    (solo/Rec/2400yds/45 minutes)

    My first time back in the water since the Harvard meet (had to work Monday and Tuesday). I am really happy with the results, even though I was beat out of the gridge I had going on in my head with SwimStud in the 200 breast and jaadams1 and qbrain in the 50 free. Oh well ... Still stoked with that 200 IM time.

    I went to a pharmacy continuing education seminar this morning in Albany, NY, about an hour from my house. I nabbed the 4.5 hours that I needed (they offered 8), and headed home early to enjoy the beautiful day (I think it got up to 81 degrees today). The obligitory diabetes presentation sandwiched in between a talk on rheumatology and HIV meds, along with a continental breakfast and chicken lunch. Not bad, and I can get reimbursed by work for the cost of the event. :bonus:

    I have been tinkering with my motorcycle today and fired it up for the first time this year. I think I mentioned that a car pulled out in front of my last summer, then stopped in the middle of the road - apparently she wanted to see a guy bounce off her hood. So I did, unwillingly. I was not going fast and and just mushed up the passing lamps, so I spent the evening installing the replacement. I'll get a picture of it on here at some point.

    Left for a swim, and the schedule at the Rec has changed since the Marauders (age group) and High School teams are done for the season. Well, as usual, there are mistakes with times, and the lifeguard kicked us (the other four and me in the fast lane) out of adult swim at 7:00, instead of the 6:15-7:30 it should be. He kept pointing to the paper, and I agreed that he was correct in following it but offered my humble opinion that it was a typo. He happily took a paid 30 minute break - I'll have to have a chat with the director tomorrow morning. Otherwise, the evening swim time will see a 3.5 hour decrease in time per week - I am not down with that.

    Oh well, this swim felt good and I met a new swimmer named Tim, who is training for the Ironman at Lake Placid this summer. I shared with him the master swim time slots and invited him to check them out for a good workout and some stroke helps, plus I mentioned our meet next month. Good to see new folks in the water ...
    Swim Workouts
  17. IG, Wed., March 21

    by , March 21st, 2012 at 05:35 PM (The FAF AFAP Digest)

    600 various

    3 x (4 x 50 fly drills) @ :10-:15 RI

    10 x 50 @ :15 RI
    odds = 25 long breast pullout + 25 scull
    evens = fist circle breast drill w/flutter kick
    (got that drill here:
    50 EZ

    10 x 100 @ 1:45
    odds = free
    evens = back kick
    -- smooth and easy
    -- focus on breakouts
    50 EZ

    8 x 25 back shooters
    50 EZ

    Total: 3050


    I was pretty blasted after yesterday's hard speed workout. So I reverted to IG recovery today. Just as well because I'm swimming with backstroke and SDK specialist Susan Williams tomorrow and I don't want to be dragging my *ss for our speed workout. That will be two non-solo workouts this week.

    Had a wonderful visit with the Roddins before my swim. Julie joked that I was delivering my 2013 split request form early. lol. I got to admire their new furniture and especially admire Rachel, who is about to take her first step any moment. She is adorable. Plus, Jeff said my guess of 1799 for Nationals attendance may be pretty accurate!

    Will try to get in 30-45 minutes of stretching and rehab while Lil Fort is at swim practice tonight.
    Swim Workouts
  18. Wednesday, 3/21/12

    by , March 21st, 2012 at 04:39 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 free and back
    200 kick on back
    4 x 50/1:10, 2 free and 2 back
    100 easy free

    3 x the following:
    #1 = free
    #2 = back
    #3 = kick

    4 x 25/40 desc
    4 x 12.5/40 sprint

    Meet warm down
    400 easy free and back

    1650 yards
  19. March 21, 2012

    Warm-up (1000)
    200 swim
    2 X 100 @ 1:50, 75 catchup / 25 swim
    2 X 100 @ 1:45 DPS
    2 X 100 @ 1:40, 50 catchup / 50 swim
    2 X 100 @ 1:40 DPS

    Set I - Race pace 500s (2100 / 3100)
    5 x 100 @ 1:50 (BASE + :20), try for 1:18 (target pace + :04), went 1:13 - 1:16
    4 x 50 @ :45, :50, :55, :60 active recovery

    4 x 125 @ 2:15, try for 1:35 (target pace + :02), went 1:32 - 1:35
    4 x 50 @ :45, :50, :55, :60 active recovery

    2 x 250 @ 4:30, try for 3:05 (target pace), went 3:07 & 3:05
    4 x 50 @ :45, :50, :55, :60 active recovery

    Set II - Kick (400 / 3500)
    4 x 100 @ 1:40, kick with fins, dolphin/flutter by 25s

    Wrap-up (500 / 4000)
    12 x 25 @ :35 no-breather
    200 easy

    * 4000 *


    I signed up for next week's Pacific Masters Short Course Championships. I will be swimming the 100, 200, and 500 free, the 50 and 100 breast, and the 100 IM. Those of you who read about my first Master's meet last week may remember that using workout times as seed times didn't work out so well, so this time I tried come up with times that I hope I can do by extrapolating from workout times.

    I haven't actually done many 500s in practice so I didn't have anything to base my seed on, but on a good day I can do a small number of 100s on 1:20 so I picked 6:20 (1:16 per 100). Thinking this through reminded me of the Monster Quality Broken 500s set in this week's [ame=""]High Volume Workouts[/ame]. When I was planning today's workout I realized that I wouldn't have enough time to do 5,100 yards, so I went back to pwb's earlier [ame=""]Fun with 500s[/ame] and based the main set on that.

    As I was calculating the intervals and target times for the set I second guessed my 500 seed time and decided that I should shoot for a 6:10 instead of 6:20. I mostly made the target times, if the first ones were a bit fast, but with that much rest I should hope so.

    We'll see soon enough
    Swim Workouts
  20. Comes a flock of Albatrossians!

    by , March 21st, 2012 at 04:09 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)

    Please pour yourself a favorite beverage, be this a goblet of Chardonnay or a punch made from dark roast espresso and Everclear, sit down upon your favorite couch with your iPad 3, other tablet device, or laptop computer, and commit to a good old-fashioned Dickensian style
    meet report that will leave you both inspired and smarter!

    Last Friday, March 16th, I drove down to the Middle Atlantic Compound that I co-own with Leslie Livingston and her family (don't ask: the intricacies of squatters rights real estate law are well beyond the scope of this report, though I will refer interested parties to the Office of Circumlocution for more info). The ride was uneventful; not so the repast of flank steak and asparagus and polenta that greeted my arrival, nor the first two episodes of the show, Shameless, that Leslie and I watched until our respective hypnotics knocked us into our respective rooms to sleep in our respective states of drugged babyhood.

    The next morning, Leslie made one of her smoothies, which include various berries, spinach leaves, aged contents from supplement bottles, potions, lawn waste, unguents, and a few tinctures that I think may have gotten women into trouble in Salem, Massachusetts in yesteryear, though thankfully that is well past us.

    We made our way to the Albatross meet with our respective goals in mind: Leslie to beat her own World and/or National Records in the 50 Fly and 100 Back, and to do similarly well in the 50 Free (she accomplished the first; half accomplished the second; and scratched the third--for more, I recommend reading her excellent blog.)

    My goals were at once more modest and more daring, given our respective reservoirs of swimming talent.

    I wanted to:

    1. Set the new Albatross record in the 200 freestyle
    2. Set the new Albatross record in the 400 freestyle
    3. Do well enough in the 100 to make it into the Top 10 in my new age group
    4. Possibly do well enough in the 50 to do similarly
    5. Contribute to three relays with my 1776 teammates, Dale Keith, Geoff Meyer, and Paul Trevisan, the four of us adding up to exactly 240 years of collective elderliness, thus qualifying to swim in the 240-279 relay category.
    6. Finally, preserve my Albatrossian record (set last year when I was in the 55-59 age group) in the 200 SCM freestyle, though I realized this was no longer in my control. The great Brad Gandee has signed up to swim this, and though his seed time was slower than my record, I suspected that he may well have sandbagged...

    I shall record the various races in the order they took place, with commentary to follow each one.

    100 SCM Freestyle

    Age Group 60-64 - Male

    Paul Trevisan 57.61

    James Thornton 1:00.14

    I came in second to my 1776 teammate, Paul Trevisan, a sensational sprinter who has set a number of World Records in the past and was hoping to break the 100 and 50 records here, too, despite the absence of a tech suit. Paul came close but didn't quite make it.

    What proved somewhat encouraging to me, if not Paul, is that two of us in the 60-64 age group beat most of the other swimmers at the meet in the 100 free.

    The next oldest swimmer who beat me (but not Paul) was Darek Sady in the 35-39 age group--Darek swam a 58.00.

    Two guys in the 25-29 age group beat us both: Bryan Rivera, with a 53.58; and Nick Kaufman-O'Reilly, with a 55.24.


    Sprinter Paul and Middle-Distance Jim clearly swim the 100 in different ways, beyond, that is, the fact that Paul swims it
    a lot faster!

    Check out the respective slopes of our splits:

    Paul's slope is reasonably steep here, indicative of the "leave nothing behind" philosophy of sprinting the whole race and trying not to die too badly by the end.

    The differential between Paul's 50s was 4.33 seconds. Would he have gone faster overall by saving a little on the front end? Who knows?

    My slope, on the other hand, is less steep, indicating a more controlled approach.

    My differential was 1.98 seconds. Would I have gone faster had I not coddled myself so much on the front half? Again, it's hard to know for certain, but several factors conspired to convince me to swim the race this way.

    First, it's worked for me in various other swims so far this season.

    Second, the difference between my "smooth EZ speed freestyle" stroke and my frenzied "all out sprinting freestyle" stroke is not huge, time-wise, but it is very significant energy-expenditure-wise.

    Third, unlike last year, where I signed up too late to swim the 400, I knew that at this year's Albatross I would be swimming the 200, 400, and three relays. Since I tend to do better, rankings wise, in the 200 and 400, I didn't want to use up too much on the 100.

    All the above notwithstanding, I was a bit disappointed when I looked up and saw that I'd failed to break a minute. At the 2011 Albatross meet, I swam .99 faster, turning in a 59.15, which proved good enough to earn me a tentative 6th place in the World that year--FINA TT rankings:

    My splits last year were 28.47 and 30.68, for a slightly higher differential of 2.21 seconds. One technical flaw this year might have accounted for a bit of the difference--I didn't see the final wall until I was right on top of it, and ended up taking an unnecessary final short stroke. Still, I doubt this made too much of a difference. The bottom line is that I probably tried harder in the 100 last year.

    200 SCM freestyle

    Fortunately for me, Paul Trevisan doesn't like to swim anything over a 100, which gave me a relative free pass in the 200.

    I came in fifth overall for this event, with the only four fellows who beat me (admittedly by substantial margins) were in the 40-44; 35-39; and 25-29 age groups.

    Age Group 60-64 - Male
    1776 James Thornton 2:12.59

    Age Group 40-44 - Male GERM Daniel Bellin 2:01.28

    Age Group 35-39 - Male
    GERM Frederik Hviid 2:00.53

    Age Group 25-29 - Male
    UNAT Bryan Rivera 1:56.99

    Age Group 25-29 - Male
    UNAT Sam Garner 2:08.94

    Despite losing to whippersnappers, I was happy with this swim.

    What was particularly gratifying when I looked up and saw my time was knowing it bested last year's 200, where I'd set the Albatross meet record of 2:13.04 in the 55-59 age group.

    Here are my splits for this year's 200:

    The difference between my first and second 100s was 2.53 seconds. Since the first 100 benefits from a dive, I feel I swam this race pretty evenly, which was my goal.

    Last year's 200 had the following splits (sorry I can't find a SwimPhone graph for last year's results):

    30.66, 33.17 (first 100 1:03.83)

    35.04, 34.17 (second 100 1:09.21)

    Difference between last year's 2 x100s:

    Maybe the reason I swam a faster 200 this year is because I saved up a bit on the individual 100 earlier in the day. But I think a more significant explanation is that I simply paced things better this year for my kind of swimming style.

    Could I have done a better time going out a bit faster this year? I am not sure, though I concede it's possible. But more and more, I am beginning to conclude that for my body type, stroke, and energy systems, an evenly balanced swim is the better bet than the "hold on and try not to die" approach.

    In any event, last year's 2:13.04 proved good enough to make the tentative Top 10 worldwide:

    Had I been FINA 60 last year, instead of turning it this year, my 2012 time would have actually been good enough to place No.1 in the world by nearly a second:

    Of course, this year isn't last year, so who knows what will happen.

    My time did set a new Albatross record in the 60-64 age group, plus in the heat after I swam, Brad Gandee ended up having to withdraw half way through the race because of cramps.

    Thus my 55-59 Albatross record in the 200 SCM still stands. Who cares about world placement when one can legitimately boast:
    Ich bein ein duble Albatrossian!

    Men 55-59 200 Free 2:13.04 3/19/2011 James Thornton 1776

    Mr. Roddin, please know that you can stamp Stetari by this 200 Free Albatrossian record for at least one more glorious year!

    400 SCM freestyle

    I signed up for the 50 free, but it was less than 15 minutes away from the 400. The meet, which had started at 3 p.m., was dragging on. Besides Leslie's a.m. smoothie, and a couple of scrambled eggs consumed before we set off from the Compound to the pool much earlier in the day, all I'd had to eat was some Gu Chomps and a banana. My stomach was beginning to roil. It was nearly 7:30 p.m. by the time my heat in the 400 SCM free was ready to be swum.

    I also knew that immediately following this heat, the last of the day, my 1776 teammates and I would be swimming 3 quick relays.

    Call me cowardly, but I decided that if there was ever a time to adopt the controlled pace strategy, this was it. After all, it had worked quite well for the 200, and when I swam that race earlier in the day, I actually felt energetic and good as opposed to shakey and nauseated.

    Anyhow, I came in third overall in the 400 SCM free with a time of 4:48.72.

    The fellows who beat me were:

    Age Group 45-49 - Male

    Jonathan Berry 4:39.19

    Age Group 30-34 - Male

    Jeff "Muppet" Strahota 4:48.06

    I actually spied Jeff on the final length, though I didn't know at the time it was him. I'd failed to secure a counter, and though I was 90 percent sure that I was swimming the last length, there was enough uncertainty about this in my mind that I didn't want to turn entirely to lead in case I had to finish with another 50.

    Nevertheless, I did my best to beat Jeff and almost succeeded.

    Here are our respective SwimPhone graphs:

    Muppet's graph above

    My graph above.

    A couple notes about our respective races:

    1. Jeff told me at the Social after the meet that he always likes to be the first one to touch on the very first 50 of distance races.
    2. His first 50 was 31.75; mine was 34.92. His first 50, in other words, beat me by 3.17 seconds.
    3. By the end of the whole 400, his time beat mine by .66 of a second.
    4. Jeff's last 50 was 35.90, and mine was 34.31, which means I beat him by 1.59 seconds here.
    5. Overall, our average 50s were extremely close: 36.01 for him; 36.09 for me, or 8 one-hundredths of a second for each of the 8 x 50s.
    6. Could I have perchance beaten Jeff if I'd exerted myself a wee bit more, particularly on 50 No. 1? I don't know. The thing about swimming fast at the beginning of a race, at least for me, is that it has a multiplier effect, sort of like the way a tiny millimeter off as a bullet leaves the barrel of a rifle can miss the target by a wide margin, particularly the further away such a target (or final wall) is.
    7. I do think I might have swum a better 400, especially if it had been the first event, not the last individual event of the day. My "meters to yards" conversion time worked out to a 5:28, pretty much the same as my best 500 of the year, albeit in a worse pool but swum first thing in the meet.
    8. Leslie told me she thought I looked "lackadaisical" on the first 50, I am think perhaps I could have gone slightly faster here. When control blossoms into a lackadaisy, is it really control anymore--or something else entirely?
    9. I think for me the ideal way to swim freestyle races 200+ and divisible by 4 is similar to the old school relay order: second fastest guy first, followed by slowest guy, then the third fastest, then the fastest guy as the anchor. Put more simply, grading the four quarters of the race would thus be: B D C A. The difference, of course, between one person doing a long swim and four people doing a relay is that the dive yields such an advantage that the individual race, ideally, should be swum A D C B. Even with the dive, I swam my 400 A D C B.
    10. Conclusion: I probably should swim first 100 a little bit faster, particularly first 50; and start descending a bit more aggressively on the third 100, all the while staying away from teetering over the lactate threshold.

    I didn't swim the 400 last year, but here are the FINA results for 2011's 60-64 age group:

    Who knows how my time will fare in this year's rankings? With luck, I may even get another chance to swim a SCM meet before the end of the year.

    But one thing looks certain: I can add the coveted Albatrossian title for a third time in an individual event!

    Mr. Roddin, sir! At the risk of sounding cruel, please do not dither too long before hiring the masonry artisan to rechisel into the granite tablets a replacement name for Mr's. Harmon and Morgan, former record holders in the 200 and 400 SCM freestyles, respectively!

    Sorry, fellows. There's a new old-bird Albatrossian who is taking over the roost!


    240-239 Year old SCM Relays

    For the infinitessimal numbers of you who are still reading this vlog (thanks, 61-year-old Jim Thornton and older versions of you! I am always happy to see you guys walking down Memory Lane here at our vlog!), I just found out that I have reached my limit of pictures for this blog (you are allowed to add no more than 10--who knew?)

    So let me just make relatively quick work of our relays, which, thanks to my wonderful teammates, earned each of us three more Albatrossian meet records (I am certain of this, though they don't keep records for relays in any spot that I can find.)

    Men 240-279 200 SC Meter Medley Relay


    USMS: N 2:01.03 12/5/2009 GOLD COAST G SCHMIDT, T SHEAD, J WOTTON, C CAVANAUGH Team Seed Finals Points ================================================== ============================= 1 Colonials 1776 'A' NT
    2:09.02 12

    1) Keith, Dale M58
    2) Dougherty, Steve M61 38.22
    3) Trevisan, Paul M61 30.36
    4) Thornton, James M60 27.87

    Five minutes later, we swam the 200 free relay. My teammates let me lead off so I could get an official time for the 50, which I had scratched because of it being right before the 400. My lead-off time isn't that great, but it would have snuck into the TT last year.

    Men 240-279 200 SC Meter Freestyle Relay


    USMS: N 1:49.69 10/17/2009 GOLD COAST J WOOTON, C CAVANAUGH, D QUIGGIN, C BURNS Team Seed Finals Points

    ================================================== =============================
    1 Colonials 1776 'A' NT 1:50.33 12

    1) Thornton, James M60
    2) Keith, Dale M58 28.19
    3) Meyer, Geoffrey M61 28.76
    4) Trevisan, Paul M61 25.16

    we missed the World Record by .64 seconds! Those fellows, moreover, swam their time in 2009 and thus almost certainly had the advantage of high tech body suits! We came so close! Who knows, perhaps we will have a chance to try it again, preferably when I haven't just swum a 400 and 50 within the previous 10 minutes!


    Men 240-279 400 SC Meter Freestyle Relay


    ================================================== =============================
    1 Colonials 1776 A NT 4:13.35

    1) Keith, Dale M58 1:05.08
    2) Thornton, James M601:02.45
    3) Meyer, Geoffrey M611:04.93
    4) Trevisan, Paul M61 1:00.89

    We weren't that close to this World and/or National record, which is confusing.

    How can the world record be slower than the USMS record?

    Anyhow, the faster of these two times, 4:04.88, beats our end-of-the-meet, utter-exhaustion, be-jammered time by 8.47.

    If Paul and I had swum our individual 100 times from earlier in the day, we would have done a 1:57.75 (actually, probably a bit faster because one of us would have had a relay start). The other two swimmers would have had to swim a 2:07.13 to tie—if each swam exactly a 1:03.56, we’d have the new record!

    The point is that there are some new Albatrossians to deal with now in the 240-279 age group.

    Cover your french fries and your eyeballs alike. We are out to peck and pluck out anything we can to feed our insatiable hunger for more glory, and then take flight!

    [nomedia=""]Flying like a bird | part 14/14 - YouTube[/nomedia]