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  1. 50 Back Vid + Yoga May 26

    by , May 26th, 2010 at 06:28 PM (The FAF AFAP Digest)
    Hot Yoga, 90 minutes:

    Made it to the bikram studio for my first yoga class in 5 weeks. Didn't have any trouble with the positions particularly, but the class seemed interminably long. I did notice that they replaced the carpet with beautiful wood floors. Apparently, this renders the studio not true to the spirit of Bikram, but I like the change. It lowers the dirty hippie quotient of the whole enterprise.

    50 Back Video:

    Water Rat kindly took a video of my 50 back at Nats. It didn't look as bad as it felt. You can tell I was nervous about not having my nose clip b/c I fidgeted and moved my hand position on the start. I thought I had gone past the 15 meter mark, so swam the rest of the race thinking I was DQ'd. This was incorrect as the video shows, but my initial SDKs were panicked and sloppy and exceeded the # I intended to take (they were much better, I think, in my 100 back). It also looks like I slowed down to judge the finish somewhat as well. I was right between Val Jenkins and Sue Walsh. I still wish I had that race back again ... In some ways, I feel like this race shows, to channel Lost, the folly of "master plans." An undue focus on one event can indeed be frustrating.

    [nomedia=""]YouTube- USMS Nationals - Fort's 50 Backstroke[/nomedia]



    I'm still wiped out from the meet & travels. I think it's mostly sleep deprivation as, per usual, I didn't sleep well during the meet and I basically pulled an all nighter on Sunday with the late night & early Monday flight combo. I had a great time Sunday night though, dining at Rosa Mexicano (great food!) and then imbibing with PV buddies and others. Even met and chatted with Geek's & Stud's nemesis, CF.

    I'm hoping I can summon the energy to go on a wee jog soon ...

    My only other gripe about the Nats experience is that is totally trashed my hair. My hair, which is longer than usual right now, got completely tangled up/matted with all the double capping, etc. I literally couldn't detangle some of it when showering, so yanked some out. And being in and out of the water constantly for days, not putting conditioner in my hair, etc, trashed the color and caused some chlorine damage. LW advised me to braid my hair. I did this on the 3rd day and the damage wasn't as bad. But still!

    I'm feeling a little bit of the post Atlanta blues. There's so much preparation and anticipation and then it's just OVER. Trying to deflect this with some vacation planning. I'm leaving on June 24, and there will be no swimming for 2 weeks. The fitness center on the ship is huge and beautiful and there are yoga/pilates classes. I think I mentioned previously that my chiro advised taking a complete 2 week break from any strenuous exercise to let the body heal. At the moment, I feel like taking that now rather than on the cruise ...

    I'm still planning on doing a detox. But I need to catch up on sleep before depriving myself of caffeine. I'm also being sent a free 3 week supply of Exfuse 7 + Proformance to try out. I'm told you can add it to smoothies or take it solo. Among other things, it claims to promotes deep sleep. I'm not the supplement critic that Jimby is, but I'm skeptical about the ability of any herbal type remedy to keep me asleep.

    And on tech suit news, Roque Santos is sending me one of his new Q Swimwear kneeskins. I'm looking forward to trying it out. On examination at Nats, the fabric seemed very different and more sturdy than the B70 or Speedo "paper" suits.

    Updated May 26th, 2010 at 10:32 PM by The Fortress

  2. Tues-Wed 05/25-26, AM Run/AM Swim & PM Gym

    by , May 26th, 2010 at 04:48 PM (aztimm's training blog)
    got out for a run yesterday morning, as a somewhat expected. got up around 6, got my work computer all set, but then started to get caught up with stuff... before I knew it, the time was 7:30. so I quickly went out while the going was good. Garmin stats--

    Time: 00:50:43
    Distance: 6.17 mi
    Elevation Gain: 14 ft
    Calories: 833 C
    Avg Pace: 08:13 min/mi
    Avg Moving Pace: 08:05 min/mi
    Link to Garmin connect

    * weather was pretty nice. I saw traffic backed up big time on the freeway as I passed under...made me glad I was working from home. but I was a bit concerned traffic crossing other streets may be bad. Germann wasn't too bad. I ran along McQueen, it had a steady flow, but I ran in the bikeline. Crossing McQueen at Queen Creek just required a green light, then the same when I crossed back at Tumbleweed Park.
    * held a half decent pace. but I saw something odd with my mile 5 split, 8:45, versus the next highest at 8:16. So I stepped through the Garmin player and figured that it didn't pause when I ran into the restroom in Tumbleweed. I'm torn how I want to treat things like this. obviously during a race, roads are generally closed so no waiting to cross. but potty breaks aren't deducted. unfortunately, the Garmin doesn't know the difference, and you can only set it up to stop or not (it may be possible to manually pause, but I don't want to worry about it properly pausing and starting). so in this case, I don't mind it.
    * was surprised to see others out running. whenever I go at odd times I always think I'll be the only one out. I was the only one running on the streets, but the canal trail is quite popular that it is rare to not see anyone (except evenings in winter)
    * all in all, I'm mostly happy with this run. without that extra ~40 sec, my pace was 8:05, which is certainly respectable.

    had a busy afternoon and evening with a work event at the somewhat new (not everything quite open) Talking Stick Resort & Casino on the Salt River Pima Maricopa Indian Reservation bordering Scottsdale. As someone who usually works from a desk, sitting 95% of the time, being on my feet, especially after a run, made for a very tiring time. by the time we were done, I was completely exhausted. to note--we had some great entertainment, a group of Native American dancers. the property isn't quite fully open, but what is open looks spectacular.

    had a rough time getting up this morning, but managed to make it to swim with the team at Mesa Kino Aquatic Center (LCM)
    Paul and Laura on deck coaching

    200 easy warm-up

    4 x 400, various intervals...done as
    #1-- @ 7:15, easy cruise, stretch
    #2-- @ 6:45, neg split
    #3-- not sure on interval (maybe 20 rest), break @ 200 for 20 sec
    #4-- again not sure on interval, but broken @ 100s for 10 sec

    easy 200 kick

    supposed to do--
    1 x 400 @ 6:30
    2 x 200 @ something fast
    4 x 100 @ fast interval
    8 x 50, again fast interval
    I missed all of the intervals until after the 1st 100, and just flipped. I took 2-3 sec then, but otherwise it was a 1600 straight through.

    100 easy cool down.

    total: 3700m

    * the first set was mostly ok. Paul had to shuffle people around, but no one got in my way too much.
    * the guy behind me much of the set was a bit annoying. Paul gave the whole first set at once, then the same with the second. I wasn't getting a ton of rest, and didn't appreciate someone asking what was next as I was about to push off. that was partly the reason I didn't really try the intervals on set #2.
    * I had good intentions of putting my best shot for set 2. But I came in to finish the 400, and Jen (going first) had already left. then the same thing happened for both of the 200s, so I figured I'd just do a 1600. I didn't expect her to be on the wall when I came in after the first 100 or I would have planned for it, like I did on the rest with a little breaststroke to slow myself down.

    I had good intentions of being in the office today. I took some leftover cake from our dinner last night to put in the breakroom. Somehow between my car and there I got a ton of icing on my shirt, and a little on my pants. After rinsing off in the sink, I decided to ditch and work from home. I threw the shirt in the laundry sink with some Oxy, and was surprised it got it all out right away. Just as a precaution, I did a load of laundry with it after that too, and the shirt looks good as new. I did get a bit annoyed from all the comments in the one point someone asked if I wanted a sign on the cake for people to take and I was about to say to just throw the thing in the trash.

    I'll probably head to the gym tonight, not sure if I'll update this posting or include that in with my run tomorrow morning.

    edited to add:

    did go to the gym after work and did the following--

    Elliptical: 18:00, 1.90 miles, 225 cal, crossramp 8
    Resistance 8 for 9 min, 9 for 5 min, 10 for 3 min, 8 for a min cool down

    Bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 8 x 155, 1 x 4 x 175
    Dumbbell chest fly: 1 x 15 x 45s, 3 x 12 x 60s
    Hammer strength high row: 1 x 15 x 90, 2 x 10 x 180, 2 x 8 x 200
    Hammer strength shoulder press: 1 x 15 x 90, 2 x 8 x 140
    Flexfitness dip machine: 1 x 15 x 180, 3 x 12 x 240
    Standing alternating hammer curls: 2 x 12 x 35, 2 x 10 x 40
    Lifefitness triceps extension: 1 x 15 x 65, 3 x 8 x 110
    Leg raise: 3 x 15
    Plank: 4 min done as a min normal, a min left, a min right, 15 sec normal, 15 sec left, 15 sec right, 15 sec normal

    * started to listen to the Rick Steves podcast but just couldn't get into it, so switched to the Lost Podcast with Jay and Jack. It was more interesting, and was glad I did. Made me feel a little better about the show, and I also kept my elliptical pace a bit faster than normal, though not as much as with music. I've been listening to this podcast for just this season, but wish I had found it earlier, and I'd highly recommend it if anyone else watches Lost.
    * tried to push the bench a little and did my max weight (barely) again, with a spotter. it is one of those things where I just have to have everything align perfectly, and today wasn't quite perfect.
    * gym wasn't very busy at all, which was mostly good.
    * again mixed things up with Plank. for whatever reason, I had always done right side first, but today did left first. thought maybe I'd feel stronger on the left, but I really didn't. then that last minute of 15 sec bits was a bit intense.
    * was going to get in a short swim, but the pool at the gym was closed. seems to be pretty common. will be nice next week when the city pools open, although swimming there can be a challenge with lane space and keeping stray kids out.

    planning to run early in the morning, then I may meet those woman to bike.

    Updated May 27th, 2010 at 12:40 AM by aztimm

    Swim Workouts , Strength Training and Dryland Workouts , Running
  3. Slow motion

    by , May 26th, 2010 at 04:31 PM (Of Swimming Bondage)
    Some people have commented that my freestyle turnover is quite slow; I noticed today while in my core class that my lack of speed translates to land-based activities as well. No matter what I try, I can't seem to move quickly enough to keep up with the rest of the class. This lack of any noticeable speed of motion will likely make my sprinter dreams challenging next fall. Other than the core class today and some stretching, I was a slug.
  4. Sarasota Y Sharks Masters 5:30 AM Workout -05/27/10

    by , May 26th, 2010 at 04:17 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:

    3 X 100 1:50
    4 X 150 2:40
    3 X 100 1:40

    2 X 100 kick 2:30
    4 X 50 kick descend 1-4 1:15
    Twice through

    1 X 400 6:40
    2 X 50 1:00
    1 X 300 5:00
    4 X 50 1:00
    1 X 200 3:20
    6 X 50 1:00
    1 X 100 1:40
    8 X 50 1:00
    50's: odd are moderate, even fast.

    3 x {4 x 50 stroke 1:15
    Descend 1-4, break between rounds

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Bring on the PT, Bring on the Pain! (literally)

    So last night, I (finally) had my first PT session with Jon. I hurt. A lot. It was funny because he just took me through a run of about 20 some different exercises on a circuit just to show me everything he wants me to learn. So as I realize how hard he's worked me, and I decide. Its worth the $200/mo to make sure I have this kind of workout at least once a week. Granted - I can do this on my own, but I think the reinforcement of working with John through the summer ( at the very least ) will do me some great favors and prep me for the SCY season coming up.

    Speaking of that: I told my coach one of my goals specifically for swimming (which for whatever reason was totally ignored in my last post) I would like to swim at LEAST a 25s 50 Free (SCY). She basically told me it was never going to happen. Not in so many words, but just gave me the same end feeling. :-/

    As one can see here:
    I'm a little ways off from hitting that goal. 8 seconds pretty much. During that race, I had only been swimming 2 months and basically hadn't really prepared my body for the onslaught that a meet does to my body. During the entire weekend I probably was able to consume 3000 calories total. My stomach got very tight, and even after the events for the day, I was hardly able to eat at all.

    I've been reading (thanks Ande!), I've been working the muscles detailed and defined in the book Swimming Anatomy by Ian McCleod. So I totally disagree with her. I know I can do this. I'm going to be swimming in the SwimAcrossAmerica in Chicago this summer (, I'm going to be swimming at the Park Ridge 1500 (LCM), and I'll be swimming in the Appleton Badger State Meet (LCM, 50fr, 50bk, 100fr). I'm getting my experience in and I'm preparing. I want to do that 25 by the state meet next May. (Actually, I'd love to do it NOW. I just haven't been able to yet! ;-))

    Now I totally understand this goal is SUPER lofty and to be completely fair, I'm going to be happy as long as I keep seeing improvement in my times, my form and my endurance. Honestly - at this point its all about having fun in the long run, right?

    So in other news, I just started on the P90X Nutritional Program... I've gotta say its completely different than anything I'm really used to. My energy levels are not quite leveled out on it yet. I'll keep you posted as I keep going.

    Thanks for reading my rants!
  6. A New Regimen

    by , May 26th, 2010 at 12:20 PM (Elise's Fitness Fun)
    I turned 44 today and also got started on my running regimen. While I felt young and in shape this past weekend, the run today definitely reminded me that I am middle-aged.

    Temp was about 75 and humidity 70%. Not bad, but not ideal for getting out to run for the first time in a few weeks. I still had that hit-by-a-truck feeling that Fort described yesterday that also kept me from working out until today. I planned to go slow but not this slow.

    About a mile into the run, a twenty-something gal about a half foot shorter than I ran by me. I'm not even sure I could call it running. She had some funky gait where she barely picked her feet off the ground and it was lopsided. Nonetheless, she got further and further ahead. I wasn't even going to try to keep up. My lower back was tight which reminds me that I need to pull out the foam roller to work on that tendon that goes from your hip to your knee. Should help the back tightness.

    At mile 2, I broke down and had to walk. It was hot, I felt beat up, and plain old tired. After a few minutes of walking, I picked up the pace again and finished the three miles in about 30:54.

    I had thought about going to do the spin class tomorrow morning that all the hardcore triathletes do, but think I'll wait until next week to start. I want to add this class and keep doing it during the swim season because I was disappointed in my leg reserve on my 50 back and 50 free this past weekend. In the past, when I biked or did spin classes, in the pool, it felt like my legs would never let me down.

    Off to drink whatever recovery drink I can find around the house and enjoy the fact I've made it through 44 years of life.
  7. Wed May 26th, 2010

    by , May 26th, 2010 at 10:12 AM (Ande's Swimming Blog)
    Wed May 26th, 2010

    Might swim in a "Last Hurrah SCY Time Trial" this Saturday.

    Weighed 224 at home this morning

    LCM & SCY
    Austin, UT Swim Center
    Whitney Coached
    swam with Tyler, Mike, Nate, Doug, Chris, & Marcio
    dove in 6:35

    10 min swim
    10 min swim
    10 min kick

    Main Set SCY (moved to diving well)

    20 x 50 FAST on 1:30
    4 kick 1 swim
    kicks: did SDK, then surface SDK, from a push
    held mostly 31's, couple 32's, few 30's
    FR: held 26, dove

    easy 200

    2010 MEETS:

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

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Swim Workouts
  8. Sore again today but ...

    by , May 26th, 2010 at 07:35 AM (Mixing it up this year)
    Do sore shoulders stop me? No... Just plugged thru and did the best I could. Only pushed on kick sets.

    2x500@:15R Free
    500 Free kick w/fins every 3rd 25 fast
    10x50@:05R Free kick w/snorkle & fins 80% effort
    3x100@2:00 Breast pull w/fins
    200 breast kick
    500 Free Easy

    Total 3000 meters
  9. By The Way

    by , May 25th, 2010 at 09:44 PM (Too Neurotic to be Suitably Aquatic)
    Today was the first day that Coach was back from Nationals. We had to swim without music on Monday with the substitute lifeguard who didn't have a key to the room with the MP3 hookup.

    Monday was very quiet.

    Today wasn't much different. I didn't have the chance to create a mix, so we just listened to the full CD of The Red Hot Chili Pepper's "By The Way," which I recently obtained from the library.

    It was mellow.

    There was no workout on the board, so we all did our own thing, which included a lot of chatter. In 90 minutes, I swam a paltry 2,700 yards, which at the very least keeps me on goal for one mile a day, but did not justify the two donuts I ate on the way to work. (I swear I just went there for the )

    I swam the yards in sets of 200's, which I counted by moving my water bottle over one row of tiles on the deck each time I finished the set.

    In the future, I'll use songs from this CD for warm up or warm down, or distance day. When it comes to sprinting music, however, I gotta go with earlier pre-rehab generation Peppers.

    Updated May 25th, 2010 at 09:50 PM by swimmerb212

    Tags: music
  10. Thank Heaven for Little Girls

    by , May 25th, 2010 at 08:50 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    This just in! This just in! This just in!

    A new link to the Ciara Movie, Thank Heavens for Little Ciara's, may actually allow my vlog audience to see this rejuvenating mood-boosting video despite the copyright issues of the owners of the song I used.

    Try clicking this (and let me know if it works for you even if you aren't a facebook member.) Suggestion provided by one Mr. Bill Sherman of Kansas City, Missouri!

    Hats off, Mr. Sherman! Now please all of you try clicking here!!/video/vid...v=397876503758

    (Note: if you aren't in the mood for a long romp through my ruminations on moppet daughters, please feel free to skip down to the bottom and look for the words: Click Ciara Movie Link Directly Below!

    If you are in a horrible mood, or even a borderline bad mood, or maybe even an okay mood, or perhaps in a good mood, or even one so ecstatic you can't
    believe it could get any better, regardless of how you are feeling right now, I do guarantee you that watching my movie on Ciara will put you into a better place than you are now.

    Of course, I would be happy if you choose to read my ruminations on moppet daughters, too. Nothing wrong with that!)

    My teammates Bill and Mark are both very lucky guys.

    They are indefatigable swimmers who never whine and, to my knowledge, have never been compared to "that teacher on South Park" the way I have.

    Is this really what I look like? or is it more just a personality type I share with Mr. Garrison?

    But Bill and Mark share something besides swimming god status, and this something is what makes them both beyond just lucky but blessed.

    I refer to their respective adorable little daughters.

    In Bill's case, the daughter is Ciara, who always cheers for her Papa at swimming meets;

    and in Mark's case, the daughters are Caroline (a second grader), Georgia (a Kindergartner), and Lila (not yet in school but Harvard class of 2028).

    When I was enduring a particularly rough patch of psychiatric woe a few years back,
    Ciara was arguably the best antidepressant I could find. I would simply lift her up and apply her like an analgesic tablet to my forehead, and the pain would disappear for a while.

    Remember that product that used to be advertised for headache relief?

    [nomedia=""]YouTube- HEADON! Apply directly to the forehead![/nomedia]

    Watching the commercial for Head On actually caused headaches so intractable that all the homeopathic placebo evocation in the world could not remedy them!

    Ciara application, on the other hand, always worked!

    Ciara drew her father a picture, wandered downstairs and found him, then wordlessly pointed out how she wanted him to play with her.

    Here is her picture, which immediately became one of my favorite artworks of all time!!!! (The movie, Thank Heavens for Little
    Ciara's, which I shall post below, is my attempt to film a recreation of this art work's creation and first unveiling.)

    Bill playing with his daughter
    Ciara in the way that Ciara has instructed him to do.

    After seeing this picture, I thought Bill--alone among guys in the world--had the luckiest situation imaginable. He was the father of the artist/human analgesic tablet,
    Ciara, in whose adorable orbit he could forever bask and benefit! Who else could boast coming close to such a beatific life?

    It turns out that Mark actually has a similarly daughter-rich wonderland, too.

    Yesterday, Mark did not appear at our 7 x 500 swimming practice, presumably because he had just gotten back from Atlanta and was tired. Bill, who wrote the workout, didn't make it either. In fact, I am pretty sure I am the only person who actually swam all 7 of these 500s. But that's off topic.

    Anyhow, I went over to Mark's house after practice to congratulate him on his times and console him about his initial sense of failure in the 100 breaststroke.

    (You can read a great account of Mark's psychic metamorphosis from Ferklempt Meshugina to Mensch in Mark's own inaugural blog,
    You Never Forget Your First Time, here:

    The following pictures are what I found adorning Mark's front door. More unbelievably good artwork done by little daughters who love their daddy!

    What swimmer in all God's firmament would not want to come home from Nationals and be greeted by this?

    Note a few details here--the dolphin (a surrogate for father Mark?) on the starting blocks on the left, followed by the same dolphin with his Gold Medal standing sunlit on the podium once the race is done.

    Note, as well, the meet's "score" of Home O vs.
    Visitors 1,000,000 "because of my dad"; and finally, check out the order of finishers:

    1. Cox (Mark's last name) in the No. 1 spot.
    2. Some guy named "Rider" that none of us, including the artist, Caroline, know (she almost put Bill here, but then decided not to because he would beat her dad),
    3. and finally, in 3rd place, that is to say, last place, "Thornton.")

    Okay, enough. I realize this is in danger of becoming a Megila (n.).

    (A friend e-mailed me today and was bantering about in a bit of Yiddish, so I've been trying to improve my vocabulary here. If you need help with this, I recommend a quick perusal of for some basics.)

    Okay, if you took my option to skip all of the megila so far, and desire only to watch the movie about
    Ciara, here that is.

    I defy anybody to watch this and not emerge happier than they were before the viewing, no matter how disappointing or gladdening a recent swimming meet may have proved!

    Click Ciara Movie Link Directly Below! (i.e., the words right under these!)!/video/vid...v=397876503758

    Updated May 26th, 2010 at 11:35 PM by jim thornton (changing movie link to something I hope will work)

  11. Easy Tuesday

    This morning I swam a workout with TNYA. I was originally planning to do a short easy swim on my own at the Y, but one of my teammates is moving to Cambodia this week, and there was a going-away breakfast for her after practice, so I went and was glad I did. I liked the workout and had good lanemates and was really glad to see folks I hadnt run into in a while. Heres what we did:

    400 warmup

    8 x 50 w/ extra-long streamlines @ :55

    4 x 50 K @ 1:10, 1 x 100 FR @ 1:20
    3 x 50 K @ 1:05, 2 x 100 FR @ 1:25
    2 x 50 K @ 1:00, 3 x 100 FR @ 1:30
    1 x 50 K @ :55, 4 x 100 FR @ 1:35 [I took this set easy, and did FR/BK halfsies on most of the 100s]

    50 easy

    9 x 150:
    100 FR / 50 FL @ 2:30
    75 FR / 75 BK @ 2:30
    50 FR / 100 BR @ 2:30
    1:00 rest
    100 FR / 50 BK @ 2:35
    75 FR / 75 BR @ 2:35
    50 FR / 100 FL @ 2:35
    1:00 rest
    100 FR / 50 BR @ 2:45
    75 FR / 75 FL @ 2:45
    50 FR / 100 BK @ 2:45 [By the 2nd round of these my body had finally loosened up, and I went faster as the set went on and the rests got bigger, and felt good.]

    25 FR, 50 FR, 100 FR, 50 FR, 25 FR, all on 1:15

    100 warmdown

    Our LMSC has already sent out an email lauding Metro swimmers who went to nats and listing those who placed in the top 10 in their events, and so the coach included that in his announcements, and many people at workout and breakfast asked me about the meet and congratulated me on my swims. That seemed especially gracious, given that I had affiliated with another local team right before the deadline for nationals. (That team sent 30 swimmers, and TNYA ended up with just 2 besides me. But TNYAs big focus meet is Gay Games in Germany this summerI think theres around 60 swimmers signed up for that, plus a polo team or two. Its funny that more people from this team go to travel meets overseas than compete in local competitions.] But then, one thing Ive always liked about TNYA is that they are not overly competitive with other local teams, and have always supported me in whatever Im doing even if its not exactly what the team is focused on at the moment.
  12. Recovery Day & more reflection..

    by , May 25th, 2010 at 06:17 PM (The Labours of SwimStud)
    Well I had to get in and sim a bit. I still feel tired but the swim made me feel loose. I didn't do anything too funky but tried a slightly different BR stroke that I spoke with Steve West about...I'll be meddling with that this year.

    Reflecting on my swims, I felt I was too tired for a solid 200 BR and I ripped out the first 100 at 1:17 that would have been a PB in the 100 BR a year ago. If you watch the video it shows up, I held my stroke together but I just ran out of power. 1:17.x and a 1:28.x makes ugly splitting.

    My 100 I thought I was spinning wheels tried to glide.. I should have just carried on...I coasted in...bummer...but happy to PB.

    100 IM was a hoot I wish it was taped!

    Anyhow here's my simple 20 yard pool.

    4 x through:
    200 Kick (fins)
    200 Pull (pins n paddles)
    200 Swim #2 was 5 x 40 BR
    Felt good to stretch out again.
  13. Tue May 25th, 2010

    by , May 25th, 2010 at 04:47 PM (Ande's Swimming Blog)
    Tue May 25th, 2010

    did not swim monday, I travelled back from GA to TX

    ElaineK "Elaine-iaK" was kind enough to video my 200 IM at Nats & here is the footage.
    [nomedia=""]YouTube- 2010 Masters SCY Nats 200 IM Men 45 to 49 1:58.20 NR[/nomedia]

    I'm thrilled that I stuck with my plan & it worked. I should have made a better plan for my 100 IM, I just went hard, died & got 3rd.

    I'm kinda in training limbo right now.
    We might do a time trial this Friday but I want to get going on the 2010 LCM season

    WEIGHT 228 after practice
    I am going the wrong way with my weight and I need to turn the beat around.
    Had my home birthday dinner last night & totally pigged out.
    I really need to get my weight down under 210,
    especially since the rubber swim girdles are just about GONE

    LCM Austin swim center
    whitney coached
    6:30 - 8:00
    dove in late
    wore B70 jammers

    missed warm up

    4 x 100 done 25 fl 75 fr on 1:30
    4 x 50 on 1:00

    4 x 100 done 25 bk 75 fr on 1:30
    4 x 50

    4 x 100 done 25 br 75 fr
    4 x 50

    4 x 100 fr
    4 x 50 fr

    assigned 6 x 150 fr
    did 6 x 50 fr easy speed

    8 x 50 k on 1:00

    Updated May 25th, 2010 at 04:57 PM by ande

    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -05/26/10

    by , May 25th, 2010 at 02:58 PM (Sarasota Y Sharks Masters GOLD Workout)

    4 X 100 1:40
    6 X 50 :50
    4 X 100 1:30
    6 X 50 :45

    8 X 50 kick 1:10

    1 X 300 free 4:30
    2 X 150 50 fly/50 back/50 breast 2:45
    4 X 50 stroke(choice) 1:00
    Twice through


    2 X 100 moderate 2:00
    4 X 50 fast 1:20
    Twice through with a break

    WARM DOWN: 4 X 50 easy 1:00

    4400 Y/M
    Swim Workouts
  15. A recap of the past week, Part 2

    by , May 25th, 2010 at 02:30 PM (A comfort swimmer's guide to easy swimming)
    Meet recap, Friday through Saturday

    Friday, 5/21/10

    My only swim was the 200 backstroke.

    Did about 1600 yards warmup

    I went 2:33.81 (previous best was 2:36.92). Splits were 35.67-39.73-39.26-39.15. It was a good swim but hurt a bit that last 50.

    Cool down swim was about 10 minutes did around 500.
    Total for the day: 2300

    Saturday, 5/22/10

    Did about 1600 yards warmup

    100 free - I went 1:00.04 (previous best was :59.23). Splits were 28.71-31.28
    I need to go out faster. Based on my 50 time I should be under 28 on the 1st 50.

    Long cooldown swim, about 400 easy yards

    50 back stroke - I went 32.32. (previous best was :30.58). I totally blew the turn on this and had no push off the wall and therefore no UW dolphin. My plan had been to SDK at least 10 kicks before breakout. I got 1.

    10 minute cooldown about 500 mix of free and back.

    Total: about 2700 yards

    Sunday, 5/2310:

    Warmup: about 1600 yards

    100 back - An awesome race!! went 1:09.36 (previous best was 1:09.48). I negative split this, 34.71-34.65. I think that tells me I should have gone out a little faster, maybe low 33. But still a good swim.

    400 yards cooldown swim

    50 free - Everything went right here! Good start, decent turn and finish. Went 26.32 (previous best was :26.45). Took only 3 breaths on this, 2 on the way down and one coming back.
    Was anxious to get out of there so I didn't do a cooldown swim
    Total for the day: about 2100 yards

    So out of 5 races I had three PB's and and one 2nd best time.

    Updated May 25th, 2010 at 06:59 PM by poolraat

  16. A recap of the past week, Part 1

    by , May 25th, 2010 at 02:00 PM (A comfort swimmer's guide to easy swimming)
    I haven't posted since my last workout last week before leaving for Atlanta so I will try to catch up now, I hope I can remember it all.

    Here is last Tuesday's workout

    300 swim free and back
    100 kick
    200 IM drill
    200 pull

    swim 8 x 25 on :45: odds build to fast finish; evens with fast breakouts: really work on getting going without over-spinning; do 1-4 free, 5-8 back
    200 easy

    2 x 25 sprint w/25 easy swim back

    swim down 10 minutes nice and easy... float, blow bubbles, whatever

    Total: 1900 yards

    Wednesday, 5/19/10
    Travel day, no workout.

    Thursday, 5/20/10

    15 minutes choice mixing swimming, kicking, pulling, drilling
    (did 150 free, 150 back, 100 kick on back, 200 drill, 100 easy free)

    swim 12 x 25 choice on 45:
    1 fast breakout, 1 build to fast finish, 1 easy
    (because this was in the warmup pool in Atlanta holding to the pace clock was nearly impossible. I just did what I could.)
    50 easy

    swim 3 x 50 back on 1:15 at goal 200 pace
    200 easy

    swim down 10 minutes choice:
    (did about 600 alternating free and back)

    Total: 2000 yards

    Updated May 25th, 2010 at 02:31 PM by poolraat

  17. 100 back Vid + Mon-Tues, May 24-25

    by , May 25th, 2010 at 01:40 PM (The FAF AFAP Digest)
    Monday Workout:

    Big cuddle and chat with Lil Fort after getting home in time to pick her up from school.

    2 hour nap.

    1.5+ hours watching Lost series finale on the DVR with Mini Fort.

    Watched Mr. Fort cook dinner.

    Tuesday Workout:

    Got up early to get Lil Fort off to school and went back to bed.

    Got up too late to go to hot yoga.

    Spent 2.0 hours contemplating whether to run. But decided against it as I'm still feeling like I was hit by a mac truck.

    100 back Video:

    Here's a video of my 100 back from Nats taken by Stud. I was pleased with my underwaters. Not so thrilled with the second turn (where you can see I missed the wall) or my last 5 yards where my arms wouldn't move. But still super thrilled with the time.

    I can't tell from the angle of the video, but I might have overshot the 15 meter mark on the first 25. I think you have to be on the side of the pool to really tell.

    [nomedia=""]YouTube- Les 100 BK[/nomedia]

    I've also attached a cool pic of 2 backstroke mermaids. Ahelee gave me plenty of encouragement during the meet while coaching her other swimmers. In fact, I have to thank all my team hottub buddies and others for their words of encouragement throughout the meet. I love my swimmer friends!

    Few other pics too, and 2 taken by my friend Norm at the start and turn of the 50 fly.

    Updated May 25th, 2010 at 05:06 PM by The Fortress

    Masters Swim Meets / Events
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  18. Tuesday Loaf

    by , May 25th, 2010 at 12:32 PM (Of Swimming Bondage)
    I made it over to Cactus this morning to just do an easy workout. I chatted with Laura for awhile about both the meet and other stuff. I loafed this intentionally:

    • Set #1:
      • 6 x 75: on 1:05, free
      • 1 x 300: on 4:15, pull
      • 6 x 75: on 1:05, free
      • 1 x 200: kick

    • Set #2:
      • 8 x 50: on 0:55, mixing up strokes
      • 1 x 200: on 3:00, IM swim
      • 8 x 50: on 0:55, mixing up strokes
      • 1 x 100: kick

    • Set #3:
      • 6 x 25: on 0:25, fly-back-breast twice thru
      • 1 x 100: on 1:30, cruise free
      • 6 x 25: on 0:30, odds no breather fly, evens free 1 breath

    • Set #4: 125-75-25-75-25-25: pull on 1:30 (125), 1:00 (75s), 0:30 (25s)
    • 1 x 200: cool-down

    TOTAL: 3,500 SCY


    • Given that I didn't cool down after my 100 on Saturday and haven't touched the water since then, I was surprised I didn't feel like a rock in the water (the kind that sinks, not the kind that swims fast IMs & breaststroke).
    • We had a great turnout this morning and a couple of younger guys (you know, early 30-something) are back training mornings for the summer, so that will be great. Hopefully, they'll get back to competing. One of the guys cranked out a 2:10 200 fly in a lane of 5 big guys, lapping the last guy when we were all doing 200 IMs.
    Swim Workouts
  19. Cranking it up and sore

    by , May 25th, 2010 at 07:46 AM (Mixing it up this year)
    After not using paddles for so long OUCH!

    5x200@3:30 Free
    500 Free kick w/fins build each 50
    5x100@2:00 Fly as 25 rt arm/25 lt arm/25 skull/25 swim
    10x50@1:00 alt fly kick/back kick w/fins streamline
    10x100@1:40 Free w/paddles & bouy
    200 Free easy

    Total 3700 meters
  20. Monday 05/24/2010: AM Swim & PM Gym

    by , May 25th, 2010 at 12:54 AM (aztimm's training blog)
    it has been nice reading all the different blogs about adventures at nationals in Atlanta. I've browsed many different blogs out there. Left a few comments, but there are just way too many blogs to comment on every single one.

    the big event last night was the Lost finale here. It seemed more like the Superbowl than a show's season finale...with all the pre-show, post-show, and a 2-1/2 hour main show. I had seen the show since season 2 (I saw the first episode, but didn't really get into it. then after I was working at America West, nearly everyone I worked with was watching and talked about it at work, so I got caught up with Netflix, and have been watching since). while this finale was better than others I remember (such as Seinfeld), it seemed rather rushed like they just wanted to get it over with. Then the very end seemed much more like the end of Titanic, with a little Ghost thrown in for good measure (kept waiting to see Patrick Swayze waiting to lead Jack up) . oh well, I still have to watch the alternate endings, and maybe re-watch the show.

    anyway, due to staying up to watch that, I got to bed a bit later than normal, but still made it to swim this morning with the team, Kino Aquatic Center (SCY)
    Paul and Laura on deck coaching

    400 warm-up choice (approx, I lost count)

    4 x 50 @ 1:15, #1 scull/swim, #2 fist drill/swim, #3 reverse scull/swim, #4 fingertip drag/swim
    all swims taking 1 stroke off, and I got down to 12 on #4

    4 x 100 @ 1:45, descend 1-4 (to 80%), hold # of strokes from #4 above + 1 (so my goal was 13)

    4 x 200 @ :30 rest, descend 1-4, holding that same stroke count

    1 x 400 IM kick (I used fins + board for fly/free, fins for back, board for breast)

    4 x 300 @ 1:00 rest, 1 & 4 straight swim, 2 broken @ 100 for 10, 3 broken @ 50 for 10

    200 cool-down

    total: 3400 yards

    then stopped by the gym on my way home for the following--

    Elliptical: 18:00, 230 cal, 1.95 miles
    Crossramp 8, resistance 8 for 8 min, 9 for 4 min, 10 for 5 min, then 8 for a min cooldown

    Dumbbell chest press: 1 x 15 x 42.5, 3 x 12 x 60
    Triceps skull crushers: 3 x 12 x 65 + 6
    hammer strength front lat pulldowns: 1 x 15 x 90, 1 x 12 x 140, 2 x 8 x 190
    Precor pec fly: 1 x 15 x 100, 1 x 12 x 170, 2 x 10 x 190
    Precor rear delt: 1 x 15 x 50, 1 x 12 x 70, 2 x 10 x 80
    Lifefitness biceps curl: 1 x 15 x 65, 2 x 12 x 110, 1 x 10 x 125
    Leg raise: 3 x 15
    Plank; 4 min done as a min normal, a min right, a min left, and a min normal

    * I woke up before my alarm and was early to workout. ended up chatting with Laura for a bit about her trip last week. it was her first trip to Europe and she said she wants to live there. she really had a good time, and I wish I could go to Europe for work...but I doubt I'd appreciate it that much.
    * I did try to ask Paul how his trip was, but he really didn't say too much. I asked if he swam, and he wasn't happy that he didn't. figured it best that maybe the less I knew the better.
    * the swim set really didn't seem like that much while we were doing it. I really felt like I had no speed while I was doing the stroke count stuff, then for the last 300, I took off my drag suit (just my usual brief under it) and suddenly there was my speed.
    * usually I'll listen to podcasts while I'm on the elliptical, but today I just put on music. before I knew it, I was holding a 170 stride/min pace, when I'm usually 150-160, which is why I stepped up the resistance earlier and for longer than usual.
    * probably should have benched tonight, but I just didn't feel like, and hadn't done db press for a while, so did that and felt pretty good. I felt especially strong on those skull crushers.
    * I came so close to entering the lake swim on Saturday. I got to the payment page, and I realized it would cost me 8+ visits to Starbucks. Is this worth giving up 8 visits to Starbucks, and an hour drive each way? I had to say no, so I didn't do it.
    * now that this nationals is done, it makes me all too aware that it will be returning to AZ again next year. I've had flashbacks of my last experience, and I really don't know if I'll venture to do it again. I posted a while ago that the only way I would is if I can qualify in at least 1 event. that's doubtful, and would require me to swim in a meet prior to that. we'll see what happens, but I may just end up going back to visit family in PA that weekend.

    due to a work thing in Scottsdale late tomorrow, I'm shifting my run to the morning and skipping my morning swim workout. at least for now, I'm still tentatively on for a marathon this fall.