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  1. EZ Aerobic Free

    by , January 19th, 2009 at 01:14 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Jamerson YMCA (SCY).

    8x75 on 1:40 - 50 fisted free/25 free swim
    4x50 on :50 descend

    8x75 free - odds on 1:20/evens on 1:25
    (went ~1:06-1:08 for all)
    8x75 free - odds on 1:20/evens on 1:30
    (went ~1:05 for odds/~1:10 for evens)
    8x75 free - odds on 1:20/evens on 1:35
    (went ~1:05 for odds/~1:10-1:15 for evens)

    12x25 free on :25 - odds easy/evens big kick (went ~:23-:24 on odds/ ~:18 - :19 on evens)

    4x50 free on :45 (these hurt following the 25s with a big kick - went :45, :42, :41)

    2x50 free on :50 warmdown

    3200 yards

    Notes: I don't think I've ever done 3200 yards in an hour practice. The fast lane did 4000, which is a huge jump for me. I'll keep working on it and maybe I'll get there some day!
    Swim Workouts
  2. Monday 1/19/09

    by , January 19th, 2009 at 12:10 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie
    Since Carrie is training for an Olympic distance triathlon we'll do the main set of this workout every few weeks.

    1 x 300 swim choice
    6 x 50 in RI :15 kick
    6 x 50 on RI :15 Drill

    Main Set
    1 x 1650 Broken – as 11 lengths, 10 lengths…..2…1;
    R :15 after each, get total time and subtract 2:30 for actual swim time (swim time: 23:50)
    6 x 50 on 1:15 Kick – 25 hard (ave :20) /25 easy

    Cool down
    1 x 50 easy free
    1 x 100 IM easy DPS

    Total: 3000 yards

    45 minute spin class at the gym at noon.
  3. Monday 1/19 - Easy workout

    by , January 19th, 2009 at 11:10 AM (Mixing it up this year)
    I made the mistake of bringing my son and his friend to the Y with me. They were stealing my kick board and trying to grab me as I swam by. Then I found out they drained the hot tub. YUCK, I really wanted to soak today.

    I just felt really tired and had no energy. Of course the water was over 85 too which did not help.

    Well here is what I got in:

    1000 as 200 swim/pull/swim/kick/swim
    500 free with paddles every 3rd lap fly
    10x50 @ 1:00 Free with one paddle on 4 kicks on the paddle hand. 5 on right 5 on left
    500 kick alternate fly/free with fins on back
    200 IM nice and loose
    200 free EZ
    100 Back

    total 3000 yards
  4. Practically Naked

    by , January 18th, 2009 at 09:46 PM (The FAF AFAP Digest)
    Ventured back to the pool today to swim another 200. The vlogger guessed it -- 200 IM. Naturally, I fully intended and would have preferred to swim it with my B70. Indeed, I brought my 23+ swims B70 to the pool for this very purpose!

    But as fans of Vlad the Vlogger, that evil disseminator of private text messages, already know, I busted a huge hole in the suit. A friend, scyfreestyler, said: "I told you to kick ass, not show ass." Fortunately, for everyone involved, I did NOT pull a Laura Smith, as my wardrobe malfunction occurred in the privacy of the locker room. Right on the heels of having set a PR by shimmying into it in 2 minutes flat ... Perhaps that was a sign ... Spurned, I reached into my bag and, lo and behold, I left the Hineck Pro I wore for yesterday's 200 back on the drying rack ... So I was forced to borrow a dry suit from my daughter: bright pink floral Splish suit.

    Thusly attired, and with 30 years of rust, I rather cautiously approached the blocks for the event. I was spurred on by the sure knowledge that my daughter would never let me live it down if I didn't swim (and would be thrilled to be so much faster than me) and that Stevenson (or others) would haul out the "ninny" word. So I gamely gave it a whirl and finished in a 2:26.35.

    I must confess I completely bonked on the last 50. No gas left at all. I was also coffee breaking on the turns. Don't know what my splits were as I was swimming in a different pool than my daughter. (Her coaches sometimes get my splits.) Still, I was happy with the time, and suspect I would have gone roughly 2 seconds faster if properly clad.


    Woke up today and despite a lot of stretching and fluids my calves were still sore from the cramping yesterday. They cramped again right on the start. I think this reduced my enjoyment of the race. I felt like I was SDK-ing like a wee baby. lol Stud says I need to try tonic water.

    I also wish I could say I liked this event like Hulk, but, truly, I did not. That was the most pain I've felt as a masters swimmer since the piano fell on my long course 100 fly this summer. Ack. This event might have been a little ambitious for me, and is definitely not for drop dead sprinters. The 200 back seemed comparatively easier. But, still, I'm glad I broke out of my comfort zone this weekend and tried two new events.

    I took 3 strokes from the flags before flipping on backstroke today. Was very close to the wall. I guess now that I have a ripped B70, I can haul the thing with me to the pool and practice turns in it. (Tank underneath of course.)

    Didn't swim the 100 back today. My seed time hadn't been changed in the system. Wouldn't have gotten enough rest. Reminder never to even think of doing back to back events.

    I really didn't enjoy swimming without a tech suit and have no intention whatsoever of repeating this incident!!!!!! I guess I know not to push B70's 25 swims promise without a back up suit.

    Updated February 10th, 2009 at 10:29 AM by The Fortress

    USA-S Swim Meets / Events
  5. Sunday 1/18 - Last day of the meet

    by , January 18th, 2009 at 09:39 PM (Mixing it up this year)
    My back hurts still, had to use the tens unit again just to be able to bend over and grab the block. Other than that my kids did really well, even my son who usually goofs off in practice when he is there.

    As for my times, they were all off. I didn't realize between the back issues and the fact that I coached in the mornings, standing, running between 2 pools to see everyone swim. That was a workout in and of itself.

    Tomorrow is another day and hopefully a workout and soak in the hot tub will do just the trick.

    I should probably rename this entry as "Old and Falling Apart!"

    Updated January 18th, 2009 at 09:58 PM by Donna

  6. Hour of horror

    by , January 18th, 2009 at 05:56 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Today's vlog is best described by the same adjectives that describe my hour swim:

    • interminable
    • monotonous
    • pathetic
    • sick (and not in the good way, as in That swim was sick, dude!)

    The Steelers are about to start playing, and I can only say that if my lack of heart is any indication, we are about to be beaten down again. I hope I am wrong.

    To encourage viewership of today's vlog despite its myriad drawbacks, I have put three bonus features in, sprinkled throughout so you have to watch the whole thing to find them. These are:

    • a prize
    • a mention of the temptress Mermaid
    • an actual phone text from Leslie The Fortress Livingston, which includes a spelling error! Such a thing is as rare as a postage stamp showing Abraham Lincoln smoking a banana. You really, really don't want to miss this.

    Finally, if you need more incentive to watch this long, meandering, and strangely obnoxious in terms of acoustic quality vlog, add one final item to our list:

    it begins to answer a question that I think every masters swimmer at some point begins to ask himself, herself, or, in my case, itself.

    When do things really start to fall apart?

    I think you will find the answer you a searching for in today's film. Not to give too much away, but the number "56 years old" plays a part here as one swimmer learned today for itself.

    Enjoy! Even if that is really not the right word at all.

    or simply click on this:


    Updated January 20th, 2009 at 01:14 PM by jim thornton (movie wouldn't play)

  7. swam the 200 fr today in a meet

    by , January 18th, 2009 at 03:33 PM (Ande's Swimming Blog)
    Sunday Jan 18th, 2009

    SWAM In the meet today
    Results and comments blogged at
    short cut:

    #18 Boys 200 Free 1:50.70

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    46 days away
    Meet format: Short Course AM, Long Course PM
    Time Standards are up
  8. Blech Meet!

    by , January 18th, 2009 at 01:03 PM (The Labours of SwimStud)
    Well, had a SCM meet today thought I might do better than I did. Only swam 3 events:

    100 FR 1:14.somethingawful. That's a bit slow for me. Though I did try breathing more, but I think I messed it up and took 1 or 2 too many at the 75 mark. Should have taken 1 more at the 50 and then I may not have got so whacked.

    50 FR :32.42 (I think) well not bad it's within 1 second of my it's in the neighbourhood! I also tried a breathing pattern and it was ok. went 1 up and 2 back. I'm training to go the first 25 without in the SCY...yes it's a mental game but it's a new game to me, and I'm learning the rules!

    50 BR :39.83 Unhappy with this being a second off my best times on conversions...I haven't been back there since 07 but then I'm not really training for BR lately. Just checked my records and although it's slower on converts, it's an SCM so I'll take the positive.

    We move on.

    Updated January 18th, 2009 at 02:40 PM by SwimStud

  9. 30 Year Hiatus Ended! Sat., Jan 17

    by , January 17th, 2009 at 08:56 PM (The FAF AFAP Digest)
    Broke out of my drop dead sprinter mold today!

    Swam the 200 back for the first time in 30 years. (Never swam it as a freshman in college because we had a designated backstroker.) I'm glad I did it too, even though it's a decidedly different kind of pain than sprinting -- an insidious creeping all over kind of pain. Couldn't do it on a regular basis though.

    I was secretly hoping to go around 2:26, as that was the cut off for Top Ten last year. Went a 2:22.36 ... very happy with the time. The swim, however, was, er, an adventure. Calves cramped slightly on the start. But mainly I had a hard time negotiating all the turns. Ideally, I need to take 2 and 1/2 strokes from the flags in before flipping. If I take 2, I glide in; if I take 3, I jam the wall. Decided to take 2 today and glided in big time to most of my turns. My streamlines off the wall weren't so great either. Didn't want to SDK much, but overcompensated and broke out too early. Obviously, my inexperience showed. These things never really discourage me, though, they just make me realize I could go faster if I fixed the problems.

    Despite how blastedly tired I felt when the race ended and now, I'm not completely dissuaded from trying it again. (This thought does not apply to the 200 fly, which I still will not try under any known circumstances.)

    Don't know what my splits were as the results aren't posted yet.

    Still trying to decide whether to swim the 100 backstroke right before my secret event tomorrow or just the secret event. Probably just the latter unless I wake up loads of energy. I love cruising into USS meets and only doing an event or two with no pressure for practice.

    I did end up signing up for the 200 backstroke at Auburn, though not the open 100 as it's right before the 50 fly. So I have to decide whether to swim it for a 100 split or just swim it. It would be my last event of the meet. And, by the way, I can't imagine swimming any event within a couple hours of a 200. Those are hard to recover from.

    Updated February 10th, 2009 at 10:29 AM by The Fortress

    USA-S Swim Meets / Events
  10. Saturday 1/17 - Kids Meet

    by , January 17th, 2009 at 06:26 PM (Mixing it up this year)
    I have to admit that coaching takes alot out of me. Last night my 400 IM was off by about 25 seconds, today my 500 Free was off by 20 seconds, but I have to say my 200 fly was actually ok only 4 seconds off.

    As for my back IT HURTS. I spent the early part of today coaching with the tens unit on.

    The bright side of this meet is that my kids are smashing their times! I know they will do just as well tomorrow. As for me I will be doing the 200 Breast and 200 Free. I don't think the free will be anything spectacular but hopefully my breast will be ballpark.
  11. Swim of a Non-Stop Hour

    by , January 17th, 2009 at 02:22 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    A bubo (Greek boubôn, "groin") (plural form= buboes) is a swelling of the lymph nodes, found in an infection such as bubonic plague


    By this time tomorrow, I will be finished with my 1-hour postal swim attempt, and hopefully also finished with a decent chunk of the follow-up YMCA meet at another pool one-half hour away.

    I'd hoped by now to be back to the 93 percent state of health that represents the highest I've managed to reach on the Jim Thornton Healthometer in the past several decades. Sadly--and I know this is getting tiresome for you, it is getting tiresome for me, too--the Grim One continues to flap his dark wings over my rooftop, looking for a perch upon which to gain purchase and thereupon rest and preen his filthy plumage in the hopes I will give up my ghost. Until then, I must take care to avoid his aerial defecation. Upon every unguarded spot of exposed flesh his droppings has thus far managed to hit, a new bubo sprouts.

    The total now is two. At least two that can be seen. On the plus side, both these buboes have flattened, lost their pustular, about-to-burst, cream pie characteristics, no longer itch or hurt, but only linger on my digit and abdomen respectively like daubs of paint of the sort once used to brand women's breasts with scarlet A's.

    What seems to be proliferating fast are invisible buboes. After a day of apparent relief from my sore throat, it has suddenly reappeared on the other side of my throat. Moreover, I can feel them colonizing their way down my esophagus.

    I swallow.
    There is the initial sore throat pain.
    A momentary lapse ensues.
    Then there is a secondary pain deeper in my gullet.
    Another lapse.
    Then a third detonation of discomfort almost at the duodenum!

    I shudder to think what will happen if this last barried is breached by the buboes' march. How quickly will then fall, and in what order, my cardiovascular, reproductive, nervous, and gall bladderous systems!

    But enough! We masters swimmers are nothing if not non-whiners! I signed up for the 1-hour postal meet and paid my $5 entry fee. I signed up for the YMCA meet and paid my $7 entry fee. I am determined to swim both. I will do so, if life itself remains within my heroic breast! And even if this should choose to evacuate me, the gasses of decomposition should clearly keep me afloat at least long enough to allow me to finish the 1-hour postal competition.

    At times like this, I find comfort in poesy. Here is a little something that came to me this morning as I pondered tomorrow's fate:

    The Swim of a Non-Stop Hour
    Thornton, Lord Jimby


    Half a pool, half a pool,
    Half a pool onward,
    All in Goldman's azure tank
    Crawled fifty-six-year-old Jimby.
    "Front quadrant, my weak arms!
    "Charge for the walls!" he said:
    Into the liquid Malaise
    Churned the sickly vlogger.


    "Forward, the ticking clock!"
    Downward, the creeping buboes
    Deep in esophageal recesses.
    Why? Not one doctor knew
    Their's not to make reply,
    Their's not to reason why,
    Their's but to let Jimby die:
    Into the liquid Malaise
    Churned the sickly vlogger.


    Faster ones to the right of him,
    Faster ones to the left of him,
    Splashing noises all around
    Splish'd and a'splash'd;
    Yelled at coaching jeers,
    Boldly he soldiered on,
    Into the buboed jaws of Death,
    Into the pustulant mouth of Hell
    Dead-man-floated the vlogger.


    Flash'd all their LSRs bare,
    Flash'd as they flip-turn'd in air,
    The others sabring the waters there,
    Charging like Hacketts all, while
    All the world wonder'd:
    Plunging through the chlorine haze
    Gasping through liquid and gaseous chokes;
    Part zonesman part clubman
    Part unwitting joke,
    Liquid malaise inside his head--
    Then Jimby swam forth and back, but
    Not quite for 5,000.


    Nyads to the right of him,
    Mermen to the left of him,
    Buboes sprouting
    inside his ulcerous gulletways;
    Goaded by his hero's heart,
    As body and soul fast fell apart,
    He who had once swum so well
    Dead floated from the jaws of Death
    Like spittle from the mouth of Hell,
    All that was left of him,
    Not even close to 4000.


    When can his glory fade?
    O the wild charge he made!
    All the world wondered.
    Honor the swim he tried,
    Honor sick Jimby's try,
    Perhaps, with luck, 2500.

    Copied from The Poems of Jimby Thornton,
    J. E. Tilton and Company, Boston, 1870
    very few if any rights reserved
  12. Bad choice???

    by , January 17th, 2009 at 12:30 PM (A comfort swimmer's guide to easy swimming)
    I woke late up this morning and then couldn't decide if I should go to the pool anyway and do a short workout, go to the gym and lift weights or just go back to bed.

    I ended up getting to the pool about a half hour late and did a short sprint/IM workout.

    SCY Solo

    1 x 300 as half free/half back

    9 x 100 on RI :10-:15 as follows
    #1-3: 25 scull/75 swim with fists
    #4-6: 25 wrist drag/25 dps (14spl)/repeat
    #7-9: all free desc., went 1:25-:20-:15

    4 x 25 IMO on :30 moderate
    4 x 25 IMO on :35 a little faster
    4 x 25 IMO on :40 faster
    4 x 25 IMO on :45 even faster
    4 x 25 IMO on 1:00 afap
    Rest 1-2 minutes

    1 x 50 easy
    1 x 50 back all out from racing start, went :32.5±

    6 x 50 easy on RI :15 alternating back and free

    Total: 2100 yards
  13. worked out this morning / Swam in a Meet

    by , January 17th, 2009 at 12:19 PM (Ande's Swimming Blog)
    Saturday Jan 17th, 2009

    SWAM In the meet today
    Results and comments blogged at
    short cut:

    MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    BEGAN TODAY training through
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    47 days away
    Meet format: Short Course AM, Long Course PM
    Time Standards are up

    6:00 - 7:30
    Whitney coached
    SCY swim center diving well, NO Blocks
    dove in around 6:30
    swam with Tyler and Mike beside Nate, Desiree, & Larry

    warm up
    missed it

    assigned 5 x 200 on 2:40
    did 2 x 150 on 2:40

    300 IM 50 k 25 dr

    assigned 4 x 200 on 2:30
    did 4 x 150 on 2:30

    300 IM 50 dr 25 sw

    assigned 3 x 200 on 2:20
    did 3 x 150 on 2:20

    300 IM 50 dr 25 sw

    assigned 2 x 200 on 2:10
    did 2 x 150 on 2:10

    300 IM 50 dr 25 sw

    assigned 200 on 2:00
    did nothing, got times for Tyler and Mike

    100 easy

    went to Whole foods with the gang for breakfast

    will post results when I get home

    Updated January 17th, 2009 at 02:06 PM by ande

  14. EZ Aerobic IM/Free Pace Work for the 500.

    by , January 17th, 2009 at 11:03 AM (TJ's Blog of Slow Swimming!)
    Worked out on my own this morning.
    7:30 AM to 9:30 AM at the Downtown YMCA (SCM)

    Warm up:
    400 fr

    16X25 drill, 4 of each stroke, on :40 (on :35 for the fr drill) - I did 2-1-2 for fly, 1 arm back, alternated 2 second glide and 2 kick/pull breast and alternated fingertip drag, 6 kick and roll free.

    Descend 1-3, no extra rest after the first 3:
    3X100 fr on 2:00 - 1:45, 1:43, 1:38
    3X100 IM on 2:10 - 2:08, 2:05, 1:59

    9X100, no extra rest between mini-sets of 3:
    1-3 50fl/50bk 2:10 - ~2:00 for all, but I took a break after these three. I was very fatigued after trying to go half the length regular fly and then switching to 1 arm fly.
    4-6 50bk/50br 2:20 - ~2:10 for all
    7-9 50br/50fr 2:05 - 1:58 - 2:00 for all

    9X50, no extra rest between mini-sets of 3:
    1-3 25fl/25 bk 1:10 - 1:00 for all
    4-6 25bk/25br 1:15 - 1:05 for all
    7-9 25br/25fr 1:05 - :58, :58, :57

    100 EZ Free

    5X50 fr on :55 at 500 race pace (try to hit :46 or less - I went :45, :45, :46, :46, :48

    50 EZ Free

    5X50 fr on 1:00 at 500 race pace - I went :45, :45, - cramp in my calf and :30 second break - :45, :45, :48

    200 EZ

    2X100 fr on 1:45 at 500 race pace (try to hit 1:35) - My calf cramped badly on the first, so I stretched for a minute or so and tried again. I got another cramp, so I used a pull buoy. Went 1:33, 1:34

    200 Warm down

    3900 meters

    Updated January 21st, 2009 at 08:42 PM by Iwannafly

    Swim Workouts
  15. My first entry!

    Just want to see if this works...

    Not in the water too much right now as I'm staying busy coaching my high school boys team. I have renewed my commitment to stroke technique this season and the results have paid off.

    Last weekend, we got our first state cuts of the season and are very close in 5 other events as well. Coaching one season has allowed me to stay focused because the season is so short.

    Updated July 3rd, 2012 at 09:45 PM by kellys

  16. back in the h2o

    gentle swimmers,
    9 days post-op and my third day back (tuesday and thursday being 1 and 2 respectively). i am amazed and thankful that my periodic gasping has been reduced to periodic deep breaths. i was told to expect to see fast results but ...being the cynic, wasn't really sold.... now i am and i fully expect to be "normal" some day. i was also told that the most common side effects are headaches and palpitations (not dangerous but uncomfortable) but haven't really experienced any of this. i thought i would try to induce some palpitations today by ingesting 4 espressos (j.b.peel's french roast with a 1/4 teaspoon of ground cardamon in each... very exotic finish) within a 60 minute period. BINGO! i hit the arrhythmia jackpot and it did have a moderate effect on my breathing as well. i am still nursing a couple of broken ribs, so my swimming sets are nothing really to write about..... but i do grimace a lot. i think i can look at the spring meet schedule with some objectivity by next week and plan my season..... so stay tuned.
  17. Skipping the morning!

    by , January 16th, 2009 at 05:27 PM (The Labours of SwimStud)
    Yup I went back to bed after getting up at 4:30 am.
    Felt tired. I am out tonight and have 2 meets to attend which both start early. I won't have a chance to make up the sleep. However I put in 2100 in the mid morning in the usual Drilly-Feely way:
    6 x 50 w/u
    6 x 50 Pull Snorkel, paddles and fins.
    10 x 50 Paddles and Fins. It was meant to be 6 but I felt something working well so I did more to help learn the feeling.
    6 x 50 Paddles
    6 x 50 Snokel and Paddles
    4 x 50 Snorkel
    4 x 50 No gear

    Did 40 mins on the elliptical at HR>140
    4 set core work with yoga ball.

    Made some vids for can watch me and then as a treat get a feel for what it is like to be me in a swim!

    See me!

    Be me!
  18. Some Easy Distance Work

    by , January 16th, 2009 at 04:34 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie
    Today's workout was all aerobic free

    1 x 300 free

    12 x 50 on RI :10
    #1-3: Freestyle kick, boards OK, descend 1->3
    #4-7: Single Arm or Rhythm drill, did 2 of each drill
    #8-11: Free swim with fists, descend 1->4
    #12: All easy swim

    4 x 500 Freestyle swim: Rest 1:00 after each 500
    #1: Break: 200 / R :20 / 150 / R :15 / 100 / R :10 / 50
    #2: Straight swim
    #3: Break at the 100's for :10
    #4: Straight swim, faster than #2
    • Focus on maintaining stroke rhythm and pace on each

    Cool down
    1 x 100 easy kick w/ board

    Will lift 12 oz. weights at the Stray Dog tonight after work.

    by , January 16th, 2009 at 04:01 PM (Ande's Swimming Blog)
    Friday Jan 16th, 2009

    todays complete work out is blogged at

    short cut:

    NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    1 day away training through
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    48 days away
    Meet format: Short Course AM, Long Course PM
    Time Standards are up


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    arrived early / dove in first
    swam with Max and Meg
    beside Tyler Andrew Chris Jon Andrew & Larry

    warm up

    put my old FS PRO legskin
    Tech suits are made from hydrophobic material, meaning they repel water, but I've noticed as some suits age they don't repel water as well as they did when they were new. Further they stretch out and don't squeeze as tightly losing their compression.

    100 free fast
    went ___

    100 free easy

    30 x 100 free on 2:00
    odds: FAST from a dive
    be within 5 sec of the first fast 100
    evens: easy

    went ____ &____ on the 14 fast 100's
    went ____ on #15
    also I left early on the easy ones so this set was more like:
    Odds FAST on 1:20
    evens easy on 2:40

    this was a HARD SET

    ~ ~ ~ ~ ~

    Then I drove to san marcos and coached the san marcos high school team
    their district meet is in 2 weeks.

    Updated January 16th, 2009 at 06:23 PM by ande

    Swim Workouts
  20. EZ Aerobic Fly/Breast Day (Hah!)

    by , January 16th, 2009 at 01:05 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) - my wife coached because our normal coach is sick! It's interesting to get someone else's perspective on my stroke, even if it is my wife!

    200 free
    200 free kick (with fins)
    100 free

    6x50 free kick fast on 1:20
    (I barely made these and had to cheat on a couple - man, my kick sucks!)

    3 x through
    -8x25 on :35 - odd fly/even free
    -1x50 free easy on 1:00
    -200 breast on 4:30
    (I did a majority of the fly intervals either 2-1-2 or 1 arm - I made the 3 200 br intervals just under 4:00 - the fast lane did this 4 times through on faster intervals and one guy did all his br intervals in under 3 minutes! Sheesh!)

    150 choice warmdown

    2250 meters

    Notes: My br times were all the same, but I felt like my hips sunk more with each successive lap and my underwater pullout went away on the last set! My coach has been working to narrow my knees on my kick, so it feels like I don't get as much power, but my times are improving by a decent amount. The only thing I can think is that I don't lose as much momentum in the transition between my recovery and the start of my kick! Fly still felt awful!!!
    Swim Workouts