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  1. 8/14/20 Workout

    by , August 14th, 2020 at 10:54 AM (Swimming Through Jello)
    Friday, 8/14/2020 Pool Workout

    2x(2x150 fr 2:15 + 3x75 fr 1:05)

    2x(2x100 IM 1:30 + 2x50 bk :50}

    All :15 rest:
    200 p 80%
    100 k 80%
    2x100 p d to 90%
    2x50 k d to 90%
    4x50 p d to 100%
    4x25 k d to 100%

    4x(75 fast 1:30 + 50 ez 1:00
    50 fast 1:00 + 50 ez 1:00
    25 fast 1:00)
    rd 1 - fr; rd 2 - k; rd 3 - fl/bk/br, fl/bk, fl; rd 4 - k/fins

    100 ez
    100 fl for time (:56.7)
    300 ez

    4050y
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  2. 8/13/20 Workout

    by , August 13th, 2020 at 12:00 PM (Swimming Through Jello)
    8/13/2020 Garage Workout

    5 min general warmup

    Power Snatch - 95/2, 115/2, 135/1, 155/1, 165/1, EMOM - 175/1x5, 180/1x3, 185/1x2

    On 1:15 - Snatch Pulls - 215/3x3

    EMOM 10 - alternating
    a) Shoulder Press - 95/5, 100/5, 105/5, 110/5, 115/5
    b) Ring Pullups - 6, 7, 8, 9, 10
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  3. Thursday 8/13/2020

    AM SCY Solo @ LRRC "Taper Day #10"/"Meet Warm-up"

    300 swim every 4th 25 head-up scull
    4x75 @ 1:10 "Claire Lockridge" pull w/ paddles
    8x50 @ 1:00
    4 - FL drill
    4 - mid-pool FL swim, fast inside flags, fast breakouts, 6 SMOOTH FR strokes in middle of pool

    4x25 @ :30 V.S. FL

    200 EZ

    Total: 1300
    Categories
    Swim Workouts
  4. 8|12|20 LCM Brief workout (no pun)

    Experimenting with breakouts and I’m finding I should swap sides for first stroke. Worked on that. But that may require rotating other way on turns and swapping hands during streamline. So still just experimenting.

    Also did 100LCM flutter kick 1:53

    Updated August 12th, 2020 at 10:17 PM by __steve__

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  5. 8/12/20 Workout

    by , August 12th, 2020 at 02:55 PM (Swimming Through Jello)
    Starting up logging again. 15 weeks off for quarantine, 1 week back, 3 weeks off when main pool broke, now on 4th week back in. Trying to get back in shape!

    8/12/2020 Pool Workout

    200 fr 2:50
    4x50 bk 6-1-6 :55
    150 fr 2:10
    4x50 IM dr :55
    100 fr b to 80%

    4x{3x75 1:20 + 100 ez 2:00}
    {IMO 1 - 50 dr/25 DPS; 2 - 50 b/25 fast k; 3 - fast}
    fl - :45, bk - :45, br - :52, fr - :40

    3x{3x100 fr 1:25 + 100 ez 1:45}
    rd 1 - hold aerobic (1:08)
    rd 2 - hold 2 sec faster (1:06)
    rd 3 - des from rd 2 to all out (1:06/1:04/1:00)

    6x50 dr/sw ez 1:00

    2x4x25 :30 V.S. w/fins

    150 ez

    4000y

    Longest practice since I've been back!
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  6. Wednesday 8/12/2020

    AM SCY Solo @ LRRC "Taper Day #9"/"Pace Day"

    300 swim every 4th 25 head-up scull
    4x75 @ 1:10 "Claire Lockridge" pull w/ paddles
    4x50 @ 1:00 FL drill
    4x25 @ :30 V.S FL

    4x50 @ :50 FL @ 200 PACE (:29, :29+, :29-, :29-)

    400 EZ 50 swim/50 kick w/ fins + BD

    Total: 1500
    Categories
    Swim Workouts
  7. 8|11|20 26.13 yd outside pool

    522 yds warmup with snorkel and fins
    52 fr off block: out 50pace/in 100pace
    52 fr off block: out 50pace/in ez
    7 x 52 fr on 1:00 with fins (30-33’s)
    522 yds drill

    swam 3x since last blog. Also a 400 m barefoot run on soft track using Strava showed 1:12 on aug 9. The fastest 400 run I have ever done.

    Updated August 12th, 2020 at 12:25 PM by __steve__

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  8. Tuesday 8/11/2020

    PM LCM Solo @ LRRC "Taper Day #8"

    400 swim every 4th 25 head-up scull
    4x50 @ 1:00 FL drill (mid-pool)
    50 EZ
    2x25 DIVE FAST 15M FL aim for easy speed!!
    50 EZ
    4x25 @ :35 V.S. FL (mid-pool)
    50 EZ
    50 DIVE FAST FL aim for easy speed!! (30.45)
    50 EZ

    200 EZ FR kick w/ fins + BD

    Total: 1400
    Categories
    Swim Workouts
  9. Monday 8/10/2020

    AM LCM Solo @ LRRC "Taper Day #7"

    500 swim every 4th 25 head-up scull
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    300 FR kick w/ fins + BD
    4x50 @ :40 PINK
    4x25 @ :35 V.S.

    3x100 @ 4:00
    #1 - broken :10 rest @ 50 (1:01-)
    #2 - broken :10 rest @ 25/75 (1:00)
    #3 - broken :10 rest @ 25/50/75 (:59-)

    200 EZ FR kick w/ fins + BD

    Total: 2000
    Categories
    Swim Workouts
  10. Request predictions! How low will USMS records go by 2070?

    by , August 8th, 2020 at 12:56 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    It's been a while since I have posted anything on my blog, and I suspect whatever readership I might have once had has withered away to practically nothing.

    But for you few putative (or imaginary) stalwarts who have faithfully awaited a new post in the once immensely popular Vlog the Inhaler blog, I humbly beseech your help.

    I am writing a story for Swimmer magazine on where USMS records are likely to be 50 years from now.

    There are a total of 1800+ individual pool records possible, so to narrow things down, I'm concentrating on two events in two age groups: the 100 yards free and the 400 yard IM in age groups 45-49 and 65-69.


    The current records here are pretty amazing, and the curves showing the trajectories since USMS began 50 years ago suggest there is likely plenty of room to drop.

    If you could send me your email address to jamesthornton1@comcast.net , I will send you my little prediction form plus graphs of the record trends. Thanks in advance.

    Alternatively, you could just post your predictions here. In any event, I need to have my story in by the 15th, so please act with some alacrity! Again, thanks so much in advance.

    PS if you could include any rationale
    behind your predictions (mathematical analysis, guess work, gut feeling, whatever) that would be fantastic!

    Note: current records and record holders are in red below.





    Name: _______________________


    Your predictions for records by 2070:


    Men 100 Free

    Now:45-49 (N. Grainger: 46.21) 65-69 (R. Abrahams: 49.42)

    By 2070 _________________ _________________




    Women 100 Free

    Now: 45-49 (E. Braun: 51.99) 65-69 (L. Val: 57.88)

    By 2070: _______________ _________________




    Men 400 IM

    Now:45-49 (N. Grainger: 4:01.32) 65-69 (R. Colella: 4:30.64)

    By 2070: ___________ _____________________




    Women 400 IM

    Now: 45-49 (K. Pipes-Nielsen: 4:32.87) 5-69 (L. Val: 5:21.70)

    By 2070: ___________ __________________


    Rationale for your choices:





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  11. Saturday 8/8/2020

    AM SCY Solo @ LRRC "Taper Day #6"/"Pace Day"

    300 swim every 4th 25 head-up scull
    4x75 @ 1:15 "Claire Lockridge" pull
    12x25 FL
    4 @ :40 drill
    4 @ :35 SMOOTH/perfect stroke
    4 @ :30 V.S.

    50 EZ

    6x50 FL @ 200 PACE
    1 @ 1:10 (:30-)
    2 @ 1:00 (:29-, :29)
    1 @ :50 (:29)
    2 @ :40 (:29+, :30-)

    250 EZ FR kick w/ fins + BD

    Total: 1500
    Categories
    Swim Workouts
  12. Friday 8/7/2020

    PM LCM Solo @ LRRC "Taper Day #5" or "Fifteen hundred on the house"

    Air Temp: 88
    Pool Temp: 82

    500 swim every 4th 25 head-up scull

    5x100 @ 1:40 last 25 no breath pull w/ SP + SNKL

    10x50 @ 1:00 FL kick w/ fins + BD

    Total: 1500
    Categories
    Swim Workouts
  13. Thursday 8/6/2020

    AM LCM Solo (w/ LRAD) @ LRRC "Taper Day #4"

    200 SMOOTH FR
    4x150 @ 2:45 50 3/6 drill/50 Dressel drill/50 swim w/ SNKL

    2x
    200 @ 3:30 SMOOTH swim w/ 6-beat kick w/ SP
    4x50 @ 1:00 GOLF
    :30 REST
    3x100 @ 1:30 D1-3 to RED (1:14, 1:12-, 1:09, 1:15, 1:12, 1:08)

    200 FLOAT

    Total: 2400
    Categories
    Swim Workouts
  14. Wednesday 8/5/2020

    AM SCY Solo @ LRRC "Taper Day #3"/"Pace Day"

    Air Temp: 74
    Pool Temp: 85*
    *At least 85, may have been higher. SCY pool doesn't have an aerator or chiller, and so it is always hot in the summer. Too bad, cause it is the competition pool for next week's meet!

    300 swim every 4th 25 head-up scull
    3x100 @ :10 rest 50 FR/50 FL kick w/ BD
    4x75 @ 1:10 "Claire Lockridge" pull w/ SP
    12x25 @ :30 FL
    4 - drill
    4 - SMOOTH
    4 - V.S.

    8x50 FL @ 200 PACE
    2 @ 1:10 (:29, :29-)
    2 @ 1:00 (:29+, :29+)
    2 @ :50 (:29+, :30-)
    2 @ :40 (:30+, :31-)

    4x100 @ :10 rest kick w/ fins + BD
    odd: FL
    even: FR

    Total: 2000
    Categories
    Swim Workouts
  15. 8|4|20 SCM/SCY

    SCM 78F H2O
    500 warmup fins/snorkel

    SCY 86F H2O
    500 drill fins/snorkel
    500 back fins
    10 x 30 as 15m fast fr/15m ez stroke on 1:00
    4 x 15m fr sprint on 2:00
    200 ez
    4 x 25 kick on 0:30
    100 ez

    Updated August 5th, 2020 at 12:27 AM by __steve__

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  16. Tuesday 8/4/2020

    AM LCM Solo (w/ LRAD w/ modifications) @ LRRC "Taper Day #2"

    Air Temp: 70
    Pool Temp: 80

    400 (100 FR swim/100 3/6 drill)
    6x100 @ 2:15 12.5 dog-paddle head-up/12.5 dog-paddle head-down/25 FR w/ high recovery + fast kick/50 FR w 6-beat kick w/ SNKL

    5x100 @ 1:25
    1:00 REST
    4x100 @ 1:20
    1:00 REST
    3x100 @ 1:15

    200 FLOAT

    Total: 2400

    Club team did 6/5/4x100 with :30 rest in between each set. I dropped one and added :30 rest for "obvious taper reasons."
    Categories
    Swim Workouts
  17. Monday 8/3/2020

    AM* LCM Solo (w/ LRAD) @ LRRC "Taper Day #1"
    *It was nice to not wake up at 4:25 am for a 5:00 swim, and instead wake up at 6:25 for a 7:00 swim!

    Air Temp: 70
    Pool Temp: 79+**
    ** When you get 6 straight days where the temperature doesn't exceed 90 degrees, wonderful things can happen to the pool temperature!

    500 swim every 4th 25 head-up scull
    20x50 @ 1:05 5 each stroke I.M.O.
    3 - 25 kick/25 swim
    2 - 25 drill/25 swim

    8x25 @ :30 FAST FL
    1:00 REST
    2x100 @ 2:00 25 FAST FL/50 SMOOTH FR/25 FAST FL
    :30 REST
    2x100 @ 2:00 50 SMOOTH FR/50 FAST FL
    :30 REST
    3x100 @ 2:10
    #1 - 33M FAST FL/67 EZ
    #2 - 66M FAST FL/34 EZ
    #3 - FAST FL (1:12-)

    100 FLOAT

    Total: 2500

    Got a local meet they are trying to host the second weekend in August. I will be out of town Saturday and Sunday, but the meet is running Saturday through Monday, so I have entered the 200 I.M., 100 FR, and 200 FL for Monday morning. I won't do all three events, and may only do one. Also not sure if I will full shave. A lot of uncertainty around my plan of action still, but I figured I have worked hard enough, why not rest a little?
    Categories
    Swim Workouts
  18. Saturday 8/1/2020

    PM LCM w/ Srdan, Felippi (his son), Trip, Noel, Larry, Dr. J and Frank (w/ Doug as Chief Split-Getter and General Clark as cheer squad) "An ugly, painful Lactaturday"

    Air Temp: 85
    Pool Temp: 80*
    *Great conditions today, but they didn't improve our speed :/

    400 swim every 4th 25 head-ups cull
    4x100 @ 2:00 25 dog-paddle/50 swim w/ 6-beat kick/25 BUF
    2x25 @ :10 rest 12.5 FAST/12.5 EZ

    6x @ ~ 5:00
    50 DIVE PURPLE (27.0, 28.5*, 28.1, 29.1, 29.9, 28.2)
    50 EZ
    *Slipped off the start on #2

    100 FLOAT

    Total: 1550

    Srdan and I suited up for this, him in his "Croatian National Team" leg suit, and me in my full body B70 Neuro Comp. This was the ugliest dive/lactate set I have done all year. It was hard to feel fast. As I pointed out during the set, when things started to unravel: there is nothing like a sprint set like this to show you how broken down you are.

    SHOUT OUT: Trip, who did 6x200 instead (maybe that would have been the wiser option?), 2 @ 4:00, 1 @ 5:00, 2 @ 6:00, and went 2:36, 2:36, 2:35, 2:34, 2:33, 2:31. Very impressive times. Srdan had the fastest 50 of the group with a speedy 26.8. Noel was the most consistent, with a 27.4 on #1, and then only having one other 50 above 29.0. Doug (FL) was a speedy 32.4 (32.1 on Srdan's watch) at the end of the set (he only did one 50, again, to show us that "it's just not that hard").

    Updated August 2nd, 2020 at 12:43 PM by Calvin S

    Categories
    Swim Workouts
  19. Friday 7/31/2020

    AM LCM Solo (w/ LRAD) @ LRRC "The hardest set I have done in the last six months..."

    Air Temp: 73
    Pool Temp: 80

    500 swim every 4th 25 head-up scull
    500 pull w/ SNKL
    400 kick w/ fins + BD
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    5x100 @ 2:00 25 head-up front scull/25 dog-paddle/50 swim

    3x w/ fins + paddles
    4x25 @ :30 SP1
    :30 REST
    2x50 @ :30 SP1
    :30 REST
    100 @ 2:30 SP2 (:56, :56, :56-)

    9x100 @ 1:50
    #1 - 25 no breath/50 SMOOTH/25 no breath
    #2 - 25 no breath/25 SMOOTH/25 no breath/25 SMOOTH
    #3 - breathe every 6

    4x200 @ 4:30
    #1 - PINK (2:36)
    #2 - RED broken :20 at the 100 (1:10/1:10 = 2:20)
    #3 - BLUE broken :15 at the 50 (:32/:33-/:33+/:33+ = 2:12)
    #4 - PURPLE broken :10 at the 25 (2:04-)

    100 EZ

    Total: 5000

    So the hypoxic set in the middle of practice was the hardest set I have done in recent memory. I have had sets that hurt more at times, but given the sprints on top of sprints on top of sprints in the previous set, the 9x100 pushed me to the limit physically and mentally. Hypoxic set difficulty is as much about what the set entails as it is where in the practice it takes place. I completed the set, but I was seeing stars by the end of it!

    Updated July 31st, 2020 at 02:28 PM by Calvin S

    Categories
    Swim Workouts
  20. Thursday 7/30/2020

    PM LCM w/ LRAD for part and w/ Trip for 200s @ LRRC "Straight-up Recovery"

    Air Temp: 90
    Pool Temp: 82

    500 swim w/ fins + SNKL
    20x25 @ :40 done as follows:
    - start at 12.5M line
    - 3 fast open turns
    - FR to the flags
    - FL or BR to wall
    - FAST turn into great kickout/pullout + fast breakout
    - alternated 5 FL/5 BR w/ :10 extra rest after each set of 5

    4x50 @ :00 SMOOTH FR kick w/ BD
    4x50 @ :10 rest 3/6 drill w/ SNKL

    3x200 @ 3:00 PINK

    100 FLOAT

    Total: 2100

    Needed to just float today I was so sore from yesterday's set.
    Categories
    Swim Workouts