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  1. Monday, May 17

    by , May 17th, 2010 at 07:02 PM (The FAF AFAP Digest)

    500 swim
    300 fly drills

    2 x (3 x 25 easy speed + 25 EZ)
    2 shooter, 2 breast, 2 fly

    50 EZ

    2 x (25 fast + 50 EZ)
    1 flutter kick, 1 free

    100 EZ

    Total: 1400




    Felt pretty good today. Had good DPS. Felt tired when I tried to go fast, but that seems to be how it is when I taper. Fly has felt good the last couple days, always a good sign.

    I need to start packing soon. I am an absolutely awful packer, always forgetting something and overpacking. I know Ande has a list of what to bring to a meet somewhere on his tips ... I won't be forgetting extra contacts. And I'll take my speed suits on the plane. Still need to try on my tech suit ...

    I did order 2 pairs of Skins recovery/travel tights for Mr. Fort and me. If you're interested, they run quite large and they seem to be in short supply everywhere. I'm an extra small. Hopefully, I'll get mine in time to hop my plane.

    My flight arrives at 12:55. I'm really hoping there's no delay so that Barb and I can cab over to the pool in time for the 30 minute warm up. Anyone know how long registration is open on Thursday? I'd like to get our relays registered. Anyone that is staying at Ga Tech Conf Center know how far the trolley is from the hotel?

    Getting very psyched, have great dinner plans. But where is the real party on Sunday?

    Updated May 17th, 2010 at 08:19 PM by The Fortress

    Swim Workouts
  2. Taper Day #8: Ready to rest

    by , May 17th, 2010 at 03:06 PM (Of Swimming Bondage)
    I put on one of my older B70 bodysuits this morning at Lifetime to see how I felt on some pace work:

    • Warmup
      • 1 x 400: 100 fr - 200 IM k/d - 100 fr
      • 8 x 50: on 1:00, 3 drill single arm back down & free back with fulcrum followed by 1 swim, twice thru
      • 4 x 100: on 1:40, descend free, went 1:09, 1:06+, 1:05, 1:03+
      • 1 x 50: easy
      • 4 x 25: on 0:40, 1/2 lap fast, 1 each stroke
      • 1 x 100 easy

    • Quality pace work: 4 rounds of
      • 1 x 100: on 2:00
        • 1st 3 free aiming for 1:01+/1:02 (e.g., about a 55+ SCY pace) and was 1:02- on all 3
        • 4th IM working on flat wall turns and was 1:09+

      • 2 x 50: easy on 1:30

    • Quality sprinting: 2 rounds of
      • 1 x 50: fast
        • back: 0:31-
        • back/breast working on turn

      • 2 x 50: easy

    • 1 x 100: easy

    TOTAL: 2,650 SCM


    • I am definitely NOT feeling like I have easy speed. That's a good thing with the meet still 4 days away, but I figured I'd feel less sluggish than I do.
    • The B70 I wore was relatively new -- bought before Rowdy Gaines meet last fall and only worn in that meet, for my mile earlier this year and at my last meet -- but the rip that started at the last meet opened up by the end of this workout. That's not a big deal as I have 2 other B70 bodysuits (1 brand new), 1 FS Pro bodysuit and 1 B70 leggings. I should be covered.
    • It's looking like I'll get to do a lead-off backstroke and freestyle on relays at Nationals so I'll get 2 other times, which is cool.
    • Question: I'm going to try next SCY season to be a sprinter and get as far under 0:22 in my 50 free as possible. Should I wear jammers for my relay to have a 'tapered' baseline or just keep wearing by B70? I'm inclined to wear jammers for the relays.
    • I had another session with the accupuncturist today ... hopefully that helps my back hold through the weekend.
    • I'm still bummed about how quickly the competition pool is going to close on Thursday. I had really thought that my arrival at 2pm would've provided me with plenty of time to get a swim in Thursday evening. I checked this morning about grabbing an earlier flight (one exists to get me there at 12:45pm), but it'd either be
      • $400+ more to get a middle seat in coach (I NEED aisles), or
      • $1000+ more to get an aisle in first.

    I'm sticking with my current flight plans and hoping that my flight will be on time and that a cab can get me to the pool right around the end of the distance events. Given that I've had airline issues at both of my last major taper-travel meets, I'm hoping that I'm over bad air travel karma.
    Swim Workouts , Planning
  3. Sarasota Y Sharks Masters 5:30 AM Workout -05/18/10

    by , May 17th, 2010 at 02:44 PM (Sarasota Y Sharks Masters GOLD Workout)

    Warm Up;

    2 X 200 3:30
    2 X 250 4:30

    2 X 400 free 6:30
    4 X 100 stroke 2:15
    2 X 400 free 6:30
    4 X 100 kick 2:30

    6 X 100 IM 2:00

    12 X 50 1:10
    #3-6-9-12 are fast

    WARM DOWN: 4 X 50 easy 1:00



    WARM UP:
    3 X 250 4:00

    1 X 300 fins optional

    9 X 50 1:20
    Choice, #3-6-9 are fast. All others perfect stroke.

    4 X {dive-turn-finish

    1 X 50 easy
    1 X 50 blocks
    1 X 50 easy

    Distance swimmers only:
    12 X 50 1:00
    odd: perfect stroke
    even: race pace

    Swim Workouts
  4. Dipping my feet into the blogosphere again

    I hate blogging. Honestly - its annoying to feel the need to blog and journal to keep track of the things I do on a day to day basis. However I'm planning on trying to encourage my fitness levels by keeping this thing pretty low key and basically just doing it for myself. I need to grow on my own and remind myself how hard I've worked to get where I am now.

    So I'm going to at least talk about where I was, where I'm at, and where I want to go with this whole "fitness" thing.

    Short History:
    5 short months ago, I was 270 pounds, freshly dumped and working my *** off at my job. My eating habits were less than stellar, I spent a lot of my free time drunk as hell trying to forget how I was feeling and doing my best to lie to myself and just tell myself I'm completely fine. It was taking a lot of convincing and I have a scar on my hand from my birthday that really proves it. (Lets just say it was an alcohol related accident).
    One weekend I tried snowboarding with my friend Tessa and Raul and fell completely in love with it. I realized as I continued trying to to snowboard that I was completely out of shape for a sport that was so dependant on the legs. So I got my rear in the gym and began to lift and workout again. I wanted to really learn how to do this snowboard thing well!
    About a week later I flew out to Baltimore to see my friend Melissa and to go snowboarding with her and her friends. I had gained a little muscle and a little strength in my legs and was able to successfully snowboard at least 2 times down the hill. Regardless - I was still far too out of shape to really take snowboarding and go gung-ho the way I really wanted to. I kept working out and learning and even bought my own snowboard.
    Flashforward another week: At church talking with one of the other choir members about his daughter swimming reminded me of a lot of time I spent in the pool at Carthage. I really started to miss it and resolved immediately to find a masters team in the area. I first looked to Deerfield and made the call to go there. I talked on the phone with their coach for 20 minutes and they actually told me I should look to Libertyville because they would have a better schedule and would be a cheaper option for me.
    So the very next day I called coach Laurel and decided that I would show up and try it out. I've been hooked since.

    The present:
    Since January - I'm now down to 225 pounds, and I feel like I have seriously another 40 pounds to go. I lift much more often, often times 3-4 times a week. I have curbed my eating to the point where I now probably eat about half the calories I was eating before in any given week. I have great muscle definition in my arms and legs and can't wait to see where I go from here. I often times push myself to the point of complete failure in whatever I'm doing. With swimming that usually means my ankles and legs begin to completely cramp up, with lifting that usually means I have a large set of weights that are risking my ability to breath or move.
    Mentally I feel much sharper during the day, and often times with much more energy. I feel more tired physically - but that's usually a compliment of the constant exercise I do. I'm usually pretty taxed at the end of each day. Consequently it really helps me to get to sleep.
    My current activity schedule:
    1) Coaching for the Fluffs (h/s freshman basketball team). *Just finished last weekend*
    2) Libertyville Masters Swimming (averaging 2 miles per practice) (t/th/sun)
    3) Waukegan Park District Men's Softball (Fridays only- double headers)
    4) Lake Bluff Park District Co-ed Softball *Starts in June (t-th)
    5) My Company Basketball League *Starts in June - Wednesdays only.

    The Future:
    Tomorrow I'm meeting with a personal trainer. His name is Jon and he's the drummer for my roommate's band. He's also a huge body builder. The guy is really smart and is pretty cool. In any case - I'm going to present my goals here so I can have them set up for him tomorrow.
    Goals for me in terms of my fitness level:
    1) Create a better diet plan for myself. I want something that's developed a little more intelligently than just me guessing at what I should and shouldn't eat. I need to minimize recovery times and maxmize my physical gains from each workout if I'm going to be able to perform well this summer.
    2) Build a solid workout program. I need a program that's going to challenge me and keep things switched up over a long period of time (> 6 months) but also something that's going to be easy enough so I can survive the other 5 things that I'll be doing on any given day.
    3) Reduce my body fat to < 10%. At that point I will be in a much healthier and stronger state than I've ever been in my entire life.
    4) Develop a year round program that will help me maintain a lifestyle of physical fitness.

    There you have it. My past, present and future. I'm gonna cross my fingers on this one.

    Updated October 1st, 2010 at 12:08 PM by bzaks1424

  5. Monday, 5/17/10

    by , May 17th, 2010 at 11:42 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    200 free & back
    200 kick on side and back
    200 IM drill
    100 easy

    swim 8 x 25 choice on 45: odds easy, evens build to fast finish
    (alternated back and free)
    50 easy

    swim 3 x 50 back on 1:10 at goal 200 pace
    (did these around 40-41)
    200 easy

    swim 4 x 25 from mid-pool, inside the flags should be FAST
    (2 free and 2 back)
    100 easy

    25 fast
    75 easy choice
    (one free, one back)

    400 easy alternating 100 free/100 back

    Total: 2100 meters
  6. A Morning Jobbie!

    by , May 17th, 2010 at 08:40 AM (Swimming, Life, and Other Stuff!)
    5:00 a.m. solo at the Monon Center. I was feeling a little mojo today; could it have been the shopping? I always thought selfless acts were supposed to make you feel better.....I'm afraid I may be more along the lines of a materialistic chw!
    Here's my workout. I wanted to keep going but I ran out of time and had to get going to work!
    **500 Freestyle rest :20
    **2 X 250 Free on 4:15
    **4 X 125 on 2:15
    rest :30 sec
    **400 Freestyle rest :15
    **2 X 200 Freestyle on 3:15 (paddles/bouy working on catch and body roll)
    **4 X 100 Freestyle on 1;45
    rest :20 sec
    **300 Freestyle rest :10
    **4 X 75 Free on 1;20
    **6 X 50 Free on 1;00
    rest :20 sec
    **200 Backstroke
    **2 X 100 IM

    4,00 scy

    Absolutely OUT OF TIME. I ran down the deck, jumped into a rapid-fire shower, and barely made it to school before teacher deadline!!!!
    I finally had a swim that was exhilaratingly satisfying! I'm going to have a good day today!
  7. Blocks, Blocks, Blocks YEAH!!!!

    by , May 17th, 2010 at 07:44 AM (Mixing it up this year)
    Yes today I had a block to work with. Had to dive around two other people in my lane but managed.

    5x100@2:00 Free
    500 Free
    10x50 Free from block 25 sprints
    500 free kick w/fins
    5x100@2:00 Free pull
    10x30 free & fly from block to 15 meter mark

    Total 2800 meters
  8. Saturday May 15, 2010

    300 free
    200 IM Drill
    300 various drills
    4x 50 kick/build
    50 @ 200 goal pace
    2 x 25 @ 100 goal pace with an ez 25 after

    4 x 12.5 fast breakout 37.5 ez

    150 c/d

    Total: 1500 yards

    Need to work on the timing of my breakout still. I think I need maybe two extra flutter kicks before trying to start swimming. Sometimes it's pretty on, sometimes it's a tad early.

    Other than that my swims are starting to feel good. I plan on another massage this week, and a swim Monday and Wednesday. Probably take Tuesday off. IF I decide to swim on Tuesday I'll do an 800 ez or less.

    Ready to test my training and taper ...
  9. Sunday

    by , May 16th, 2010 at 06:58 PM (Swimming, Life, and Other Stuff!)
    Nasti's this morning! I guess we are starting outdoors next week-end.
    The weather is supposed to be cold, raw, and wet all week. I hope the heater is up for a big challenge!!
    Long course will be a good change I hope.

    Workout-Short Course Meters
    **600 Freestyle Warm-up
    **3 X (500 on 8:30/ 6 X 50 Stroke on 1:15/ and 4 X 25 Kick on :45)
    **ez 200 back cool-down
    3,500 scm

    I did some theraputic shopping today in my attempt to get out of my funk and re-gain my normal "good karma!" I ended up with a really cute new dress and top from Anthropologie!
  10. Sunday, May 16

    by , May 16th, 2010 at 06:15 PM (The FAF AFAP Digest)

    Warm up:

    500 various
    300 fly drills

    Other sets:

    2 x (25 EZ speed breast + 25 EZ)

    3 x (25 EZ speed fly + 25 EZ)

    1 x (25 fast flutter kick + 50 EZ)

    1 x (25 fast free + 50 EZ)

    50 EZ

    1 x (25 AFAP free + 25 EZ)

    100 EZ

    Total: 1400


    Just had a pretty easy swim today. I was somewhat tired after getting up early, the driving & traveling and the marathon race anxiety. Mr. Fort did great though! He needed a 3:35:59 to qualify for Boston. He finished in 3:32+. He was over 1:00 under a 3:30 pace, but really blew up after mile 21. This is so common it seems like the human body isn't meant to go any more! He was really happy and relieved since he's only been running regularly since March after all his rehab. His former PT had said he might have to give up running for cycling. But the extreme angle isometric holds he's been doing have really worked! I was freaking out at the mile 9 stop when he ran by well after the scheduled time, but then I learned they started the race 5-6 minutes late. Whew!

    Now to get some sleep tomorrow and start packing for Atlanta!

    Below is Mr. Fort shuffling to the finish with his amazing training partner who paced him.

    Updated May 16th, 2010 at 07:37 PM by The Fortress

    Swim Workouts
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  11. Taper Day #7: Goals

    by , May 16th, 2010 at 02:18 PM (Of Swimming Bondage)
    Despite the recommendations of both my father and Chris, I didn't do a complete rest day, but did a little technique and turn work ... a very little ... at Lifetime this morning:

    • 1 x 400: 100 fr, 200 IM drill, 100 fr
    • 16 x 25: on 0:40, all backstroke as follows:
      • 4 right arm w/fulcrum paddle
      • 4 left arm w/fulcrum paddle
      • 2 single arm fist drill, 1 right, 1 left
      • 2 single arm, 1 right, 1 left
      • 2 drill swim, kind of like a catch-up backstroke
      • 2 swim, working on hip rotation connected to arm

    • 9 x 50: on 1:00, as follows
      • 3 descend free, easy to moderate
      • 5 building to fast turn & pushoff, then easy trying to work on flat wall turns: fly/fly, fly/back, back/breast, breast/breast, breast/free
      • 1 sprint free to fast turn

    • 1 x 100: easy

    TOTAL: 1,350 SCM


    • I am glad that I got in today, feeling marginally better than yesterday.
    • Back update: ever since that accupuncture treatment 3 weeks ago, my back has been holding up very well. Though I haven't done anything to tweak it recently, it started twinging again yesterday. Presciently, I have another session booked tomorrow. This will be the last bodywork before Nationals.

    Meet Goals

    400 IM:

    200 free:

    • Best SYC time: 1:46.25 (Clovis, 2009)
    • SCM converted* time: 1:43.4 (Rowdy Gaines, 2009)
    • Goal: sub-1:44
    • BHAG: sub-1:43 (Revised from
    • I think my best ever was around 1:42-high

    200 back:

    • Best SYC time: 1:59.57 (AZ State, 2009)
    • SCM converted* time: 1:58.7 (Rowdy Gaines, 2009)
    • Goal: Best time
    • BHAG: sub-1:58
    • Back in the day, my 200 back was about the same time as my 200 IM, so I should be able to hit 1:57+, but my backstroke just hasn't been feeling great these days.
    • Still trying to decide if I'll swim my backstroke my by bodysuit or B70 leggings. I will make up my mind based upon how my backstroke feels in the 400 IM.

    500 free:

    200 IM:

    100 free:

    • Best SYC time: 48.12 (AZ State, 2009)
    • SCM converted* time: 0:47.6 (Rowdy Gaines, 2009)
    • Goal: sub-0:48
    • BHAG: sub-0:47
    • By this point in the meet, I seriously doubt I'll be able to get under 47 ... that would for sure be a Lifetime best

    *Using SwimmingWorld time conversion utility
    Swim Workouts , Planning
  12. Sunday 05/16/2010: AM Run

    by , May 16th, 2010 at 02:06 PM (aztimm's training blog)
    got out for my longish run this morning...the Garmin stats--

    Time: 01:55:12
    Distance: 12.81 mi
    Elevation Gain: 101 ft
    Calories: 1,709 C
    Avg Pace: 08:59 min/mi
    Avg Moving Pace: 08:55 min/mi
    Link to Garmin Connect

    pulled out the decline bench when I got home and cranked out 50 sit-ups.


    * still getting over my trip. went to bed around 9:30pm last night, and woke up around 5:30-6am today without an alarm.
    * this was the earliest I've gone out for a Sunday run since last year I think; supposed to be a little warm today, so it was nice to beat some of the heat. plus starting around 7 means I'm done around 9, and have more of the day to enjoy.
    * weather was pretty nice, I'd guess 70-75F, sunny, with some breezes.
    * did just a run north along the canal near home. been about a month since I've gone up this far, and I really do like it. just don't really have to think. I kept trying to keep a Facebook post of my cousin's in mind, "concentrate on the mile you're on, not the rest of the race." once I did that, it seemed easier to get down to the next street. there are so many nice things about running along the canal, but one is that there are street crossings about every mile, so it gives you a clear idea of where you're at.
    * I was pretty happy with my pace. While I can always give excuses as to why I'm slower, keeping under a 9 min/mile pace for a long run is always something I'd love to shoot for. plus none of my mile splits were above 10 (the highest was 9:16). given that I haven't been too serious with my running lately, that is great.
    * saw the usual fellow runners out. very funny how none of us really talks to each other, just the usual wave, then we go on. there was a gang of women who all seemed to run abreast; I just held my ground and they moved aside to let me pass.
    * was thinking of doing some planks and even crunches, but after the sit-ups I drank a ton of water, then my stomach didn't feel so good, so bagged anything else.
  13. Hairstyles for Twins and other Taper Distractions

    by , May 16th, 2010 at 01:04 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Many of you are going to Nationals and hence have probably begun to cut your yardage down for the so-called "taper" period.

    Two-a-day workouts consisting of 16,000 meters per session have been reduced by at least 10 percent. I daresay some of the lazier masters swimmers are swimming no more than 12,000 meters total per day now, all in order to let their bodies "rest."

    Alas, when the body rests, the mind is free to run particularly riotous, or at least that is my experience.

    Perhaps some of you are feeling odd sensations in your shoulders and have begun to speculate on S.L.A.P. lesions and rotator cuff fraying. Perhaps digestive irregularities have caused you to wonder if a diet consisting on 10 percent fruits and vegetables, 10 percent whole grains, 10 percent small sticks you have found in the woods, and 70 percent Activia yogurt has been, perhaps, a bit ill-advised?

    Who wants to swim Nationals feeling slightly bloated?

    Hence your mind ruminates over and over again on whether today is the right time to drop the fruits, vegetables, and whole grains entirely, and go to the oft-recommended 100 percent small-sticks-and-Activia diet?

    If you are thinking such thoughts, chances are you are in need of a major distraction.

    Just as a magnificent race horse can only be calmed down by the presence, in his or her barn stall, of a friendly pony, goat, or some other cuddly friend animal, so does your current swimming thoroughbred status--oh, you know who you are, you magnificent specimens, you!--require the assistance of a little fuzzy animal friend or two to calm you down before your own big show in Atlanta.

    My twin brother John and I are more than willing to be those comical little animal friends for you.

    In this spirit, we have made a short film that is IMPOSSIBLE NOT TO LIKE A LOT.

    It is on a subject that is of no little tangential interest to swimmers, as well: hair.

    To be sure, in this, the final swan song of the high tech body suit for men, the issue of hair is perhaps not quite so feverish as it will be next year at this time.

    But it is still of some interest.

    My brother told me this morning, "You are really going to have to like us to like this movie."

    He may be right. But I am betting that even people who hate us, or at the very least do not like us or are somewhat indifferent to us, will nevertheless like this movie regardless of their lack of affection for the hirsute protagonists.

    To reiterate: unlike some of my other efforts lately, this is a short film that is IMPOSSIBLE NOT TO LIKE A LOT.

    Especially if you watch it quite a number of times and let it grow on you.

    I dare you to prove me wrong.

    Good luck at Nationals; good luck with the small sticks and Activia diet; and good luck managing to stifle your affection reflex for the Thornton twins and their glorious manes of hair from toe to shining heads.

    [nomedia=""]YouTube- How to Hairdress Your Identical Twin[/nomedia]
  14. The kids become the teacher

    by , May 16th, 2010 at 12:23 PM (Mixing it up this year)
    Yes Saturday we were at the Y where there were blocks! So after our usual 2000 yards they tried to fix my "PLOP" as they call it.

    It was fun for the students to teach the teacher.

    Hope to see everyone at Nationals!
  15. 6 Hour Swim..... DONE!

    Yesterday was a beautiful day for a swim... well... it was a bit windy, and there was a good amount of chop the whole way.

    We had a great turnout of swimmers, kayakers and land based support to share it with. The word is out that we are having a blast in the Hudson every weekend and people are traveling from afar to be a part of it. In attendance were Danielle, Mike and Richard providing kayak escort; Rondi, Bec, John, Willie, Terry, Jordan, Jim and I swimming; and Andy providing land based support in the way of transportation and preparation of a wonderful birthday feast.... happy birthday to Rondi!

    We started to assemble at Andy's house in Chelsea at 8 AM... gear and feeds spread all over the lawn... introductions made... reunions and catching up took up nearly an hour... whats the hurry, the river isn't going anywhere. We loaded up 3 cars and drove to the starting point. Kayaks unloaded last minute grease and sunscreen applied, we had to come up with a game plan.

    We had a brief meeting. Identified which of us would be needing feeds... what, how and how often; assigned swimmer groups to kayakers; and decided to swim a circuit, north and south, and shoot for the same finish area for everyone... a bit north of the hamlet of Chelsea.

    I had calculated my feeds to provide 285 calories in 27 oz. per hour. To accomplish this, I prepared a concentrated mix of fruit punch flavored EFS (1st endurance) and would have hot water added to it just before feed time... every 20 minutes. After the first feed, it became clear that this method was cumbersome for Mike... removing the spray skirt... hands off the paddle... unscrewing the cap on the giant stanley thermos and trying to get the near boiling water into my feed bottle without it landing on his crotch in the windy choppy river. For MIMS, my feeds will be prepped on my power escort, then handed off to Mike or Danielle to pass to me, so this wasn't really an attempt to duplicate that feeding procedure, but after the first feed, I decided to change the plan to every 30 minutes rather than every 20 minutes. This gave Mike a little respite between feeds but reduced my caloric intake by 1/3.

    The first group of John, Bec, Rondi and Willie were out of the water and drying/warming by the time we came to the exit beach the first time. I said my goodbyes to Terry and Jordan and started swimming south with my escort Mike to intercept Jim and Danielle. We would continue this criss-crossing, north/south pattern for the next 4 hours. Its comforting to know there is another swimmer in the water.

    Jim Meier is booked for the same tide as me for English Channel this season... Aug 28 - Sept 6, so we both wanted to get this swim under our belts earlier rather than later. Jim did a 6 hour last weekend in South Jersey... but the water temp wound up being too high for the qualification swim, 63 degrees.

    As I approached the finish area for the last time, I saw a bunch of people standing on this rock ledge (about 8-10 feet tall) on the south side of the "beach". Clare and another Danielle had joined the party.... a welcome site!

    I had some trouble finding my balance on the rocky bottom and though normally a drip-dry kind of guy, I graciously accepted the large towel handed to me.

    Mike and Danielle, you guys rocked today! We couldn't have done it without you.
  16. Water-logged

    by , May 15th, 2010 at 11:03 PM (Swimming, Life, and Other Stuff!)
    Swim practice this morning with NASTI'S. All our workouts have been similar lately; downward freestyle pyramiding sets. We only did 3,000 scm. The High Schoolers got out late and the Special Olympic Kids start hovering early.
    I stayed after practice for an hour and a half and helped Special Olympics swimmers. I had 3 lively swimmers' in my lane! We had fun and worked a lot on kicking and moving the arms at the same time.
    I was frozen and starved by the time I was done.
    Lunched at Panera and followed it up with a bad haircut!
    The rest of the day I loafed, napped, and watched the horse race.
    I had planned to Kettlebell and take a run but it just didn't happen.

    Two weeks of school remain in this year. Tomorrow I'll spend a lot of time working on semester grades for 754 students.

    Oh....I bought a gluten-free cookbook tonight. The recipes sound pretty good. I may (as soon as I have time to cook again) start trying them and posting the good ones on my blog.
    I love bread and pasta but I could give it up if I felt healthier by doing so.
  17. Saturday, May 15, 2010

    by , May 15th, 2010 at 05:45 PM (Keepin Track 2010)
    Went to the YMCA today with another teammate to do a long meet warmup. Felt pretty good in spurts.

    500 Mix

    100 BR mostly Kick

    4x50 on 1' (alt 25 drill, 25 swim) all BR
    4x50 on 1' (alt 25 kick, 25 swim) 3 BR 1FR

    4x50 FR on 1' BU, BD, EZ, FAST

    8x25 IM order by 2 (FL, BA, BR, BR) on :45
    #1 work BO
    #2 work Finish

    6 mid pool 25's for turns

    easy 100 Kick
    easy 100 WD

  18. Thu May 13, Fri May 14, Sat May 15

    by , May 15th, 2010 at 05:40 PM (Ande's Swimming Blog)
    Thu May 13, Fri May 14, Sat May 15th 2010

    Nats in 6 days

    writing you from the Red Feather Lodge in Tusayan, AZ a mile south the of the Grand Canyon entrance

    Thu May 13
    trained in Austin at the swim center
    after warm up whitney barked at me a bit because I slid over in with the non taper folks thinking it was better to do
    20 x 100 on 2:00 best ave
    I ave 60 to 61's, 58 on last
    rather than what the taper crowd was doing
    but I wasn't sure about what my pool situation would be at the grand canyon

    grand Canyon
    Red Feather Lodge hotel pool & hot tub
    the pool is really really really short
    like push off & take one stroke short
    so I mainly sat in the hot tub then elected
    no push off low knee freestyle to take more strokes per length

    grand canyon
    hiked part of the Bright Angel Trail
    It's lovely and breathtaking
    Very easy on the way down.
    Somewhat challenging on the way up
    we walked about 2 miles each way
    my son wanted to walk all the way to the bottom
    started 7:30 finished 11:30

    went back to hotel and sat in hot tub
    no swim yet

    2010 MEETS:

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR

    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
  19. Dreamy Saturday workout

    This morning I swam the LCM workout with AGUA masters. I was feeling pretty good from the outset todayóno wooziness or headaches. Hereís how it went:

    600 LCM warmup

    600 more warmup / easy swimming [this was actually a set of 250s FR and 200s ST, but I just swam easy and got out in the middle for an extended on-deck stretch]

    10 x 50 @ 1:20?, odds working on underwater efficiency, evens adding quicker turnover

    5 x 100 @ big rest, 25 fast, 75 easy [this set was actually 10 x 100 @ 2:00, 50 ST fast, 50 FR easy, with taperers doing 1 on/ 1 off, but I modified it further to do my fave LC 25m sprints. I got to practice going off the blocks a few times on this set]

    300 warmdown/play

    I felt really dreamy and relaxed in the water today. The practice was not too crowded, and I went in the back of my lane, about 20 seconds behind everyone else, so I really felt like it was just me and the water.

    Yesterday I posted my goals and keys for my first day of swimming in Atlanta. Hereís the same for my second day (Saturday):

    200 IM
    Masters/lifetime PR: 2:25.82 (1998) (32.2, 38.9, 42.0, 32.6) (Swim rating = 85.1)
    40-44 PR: 2:31.16 (4/2009) (32.8, 38.1, 44.9, 35.3) (SR=86.2)
    2010 best: 2:32.56 (4/11) (33.3, 38.3, 45.1, 35.8) (SR=86.0)
    Time needed to beat best swim rating: 2:31.94
    Keys: easy FL, accelerate into turns, rhythm + turnover on BK, hand speed on BR, kick on FR

    100 FR
    Masters PR: 58.07 (27.78) (2002) (Swim rating = 86.7)
    Lifetime best: 57.53 (1981)
    40-44 PR and 2010 best: 59.56 (28.94) (3/2010) (SR=87.4)
    Time needed to beat best swim rating: 59.52
    Goal: Iíd be thrilled to go under a minute again.
    Keys: happy and relaxed off blocks, accelerate 2nd length into turn, kick on 3rd length, push turnover and kick on last 25

    50 BK
    Masters/lifetime PR: 30.70 (2001) (SR=85.8)
    40-44 PR: 31.35 (3/08) (SR=87.3)
    2010 best: 31.62 (March) (SR=87.6)
    Time needed to beat best swim rating: 31.58
    Keys: explosive start, push turnover, accelerate into walls, kickickick

    I think one of the biggest challenges for me in Atlanta will be dealing with the crowded warmup and warmdown pools. I really like having space around me when I swim, but I donít think Iím going to find much of that. Iíll just have to be flexible and determined about getting good warm-ups in both days. If warm-ups are really a zoo, it will just make me look forward swimming my actual events (where I will have my own lane) even more!

    I am hoping to make it to the pool on Thursday in time to register and get in a little swim in the competition pool after the dayís events are done, but it looks like Iíll need to get there pretty early in the afternoon for that. Iíll be driving up from Alabama after spending a few days with family there, so that should be doable.
    Tags: taper
  20. Sat Sprint 5/15/10

    by , May 15th, 2010 at 04:34 PM (The Labours of SwimStud)
    So I did 2000 today.
    2 x
    200 Kick
    200 Pull
    200 Swim

    50 Sprint 1:00
    25 Sprint :30
    25 Kick :30
    200 EZ
    all on 10:00
    Just went sub :30 from push on the 50's.

    200 EZ

    Muscle Milk