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  1. Monday 12/3/12

    Monday 12/3

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    5x100 @ 1:15 pull w/ buoy + strapless paddles + snorkel

    8x125 @ 1:50 kick w/ fins 5 FL kicks off all walls (odd: first 25 under H2O, even: last 25 under H2O)

    12x100
    3 @ 1:20 D1-3
    3 @ 1:15 D1-3
    6 @ 1:10 hold RED HR (held 1:04s and 26/10)

    100 EZ

    Total: 3300

    PM swim:

    2x
    200 swim
    200 I.M. drill
    100 kick w/ board

    2x
    8x50 @ 1:00 FR drill (1 STRK + 8 kicks)
    5x100 @ 1:20 hold RED HR (AVG across both rounds: 1:00 and 26/10)
    8x50 @ 1:00 FR drill w/ strapless paddles (3/3/3 drill)
    5x100 @ 1:20 D1-3, D4-5 (RD1: 1:08, 1:04, 1:00, 1:05, :59, RD2: 1:07, 1:03, :59, 1:05, :58)

    300 @ 3:45 A.R. pull w/ buoy + paddles + snorkel (3:21)
    100 EZ

    Total: 5000
    Categories
    Swim Workouts
  2. December 3 2012

    Had a good lunchtime swim. Did an extended sessions of 3850.

    w/u
    300 sw
    4x50 sw
    4x75 (50 sw, 25K)
    4x100

    main set
    3x100
    1x200
    3x200
    1x200
    3x100
    1x400 (sucked)
    1 min bonus rest
    200 pull (pull it out of my @ss)
    5x50

    c/d 200

    Had the pool to myself. I really like the lunch swims when i have the time. Usually the morning swim is is very competitive.
    Categories
    Swim Workouts
  3. Workout 12/3/12:

    by , December 3rd, 2012 at 10:58 PM (Maple Syrup with a Side of Chlorine)
    Intended to get up to swim this past Friday, but my alarm didn't work. Oh well, the extra hour of sleep might have been more beneficial in the long run.

    Today:
    w/u: 200 FR/200 BK/200 IM drill

    Go three times through:
    - 50 DPS, :10 SR
    - 25 AFAP right into 25 EZ into
    - 100 Kick
    (did FR/BK/FR)

    4 x 50 Burst and Cruise on 1:15 IMO

    4 x 25 AFAP followed by 25 EZ
    - IMO of fast, float on EZ

    100 even more EZ (if possible) and out
    (Solo/Rec/1700 yds/40 min)
    --------------------------

    Feeling good in the water. Out of it, my shoulders/back has been tight, so I was able to beg my wife for a massage in addition to rolling around on a tennis ball. My goal for the rest of the week is to not do anything stupid, which will be a stretch for me.

    Went to Bible study after the swim, and passed out copies of a sermon from J. Vernon McGee that I listened to last weekend with my wife. Really great teaching from the book of Romans on "living the Christian life." If you have an interest in hearing it and 45 minutes to do so, I highly recommend checking it out: The Success of a Failure
    Categories
    Swim Workouts
  4. After 1040 weeks out Week 9 back in the pool

    by , December 3rd, 2012 at 10:09 PM (After a long rest)
    After 20 years out i am finally feeling the water again. I started out at 6'5", 223lbs, 24.9 BMI and at the start of week 9 I am at 196lbs, 18.8 BMI.

    I really enjoyed todays workout especially the main set.

    Warm up

    400 free
    6x50 catchup drill

    Main set
    5x400 base pace(1:10) starting on 6mins descending 20 seconds per 400 with pull bouy and handle paddles. Held 1.07 pace the whole way.

    2nd Main set
    3x200 kick with flippers on 2.45
    10x50 free on 35
    8x50 free best stroke on 1 min easy

    200 warm down

    Total: 4400 yds


    Lat's and chest hurt pretty bad at the end of practice and I must admit it feels great to hurt in the pool again!!!!
    Tags: workouts
    Categories
    Swim Workouts
  5. Mon., Dec 3 - Mixing It Up

    Misplaced my regular suit , so I wore a one size to large drag suit today. That probably makes for a better workout; but it did seem to make me more sluggish (I'm sure it had nothing to do with Monday morning!). Shared a lane with Roger for a while and swam with Peter, the two Dave's, and Danny.

    Did more IM, back, and kick today and very little paddles.

    Also did 2 200 IM's (#2 and 3 for me). Tried to stay relaxed and not push too hard. Finishing and developing form is more important than killing myself right now.

    400 Free
    4x200 on 3:00 (2:43 -2:45)
    100 Back
    4x200 Free on 3:00
    200 Kick
    100 Back
    12x50 on 1:00 - Kick/Fly/Back
    50 Back
    5x150 on 2:40 - 100 Kick/50 Back
    12x25 4 Fly, 4 Back, 2 Breast, 2 Free
    200 IM - 3:20
    3x200 Back w/paddles on 3:15
    100 Free w/paddles
    200 IM - 3:25
    100 Free

    5400 yards
    110 minutes
    Categories
    Uncategorized
  6. Dec 3, 2012

    by , December 3rd, 2012 at 08:04 PM (Trying to Train Smarter, Not Just Harder)
    I've not been posting too often in here - my job is really kicking my behind - keeping me at work late most nights until 7 - and since I get up at 5am to go swimming, that means I go home quite exhausted - been going in right after workout to catch up on my charting, and voila! I'm too tired to even care about my blog. Except that I do care, and I like keeping up with everyone. I almost sort of wonder if I've had a slight case of "chronic fatigue syndrome" lol! After all, I do harbor Epstein Barr in my system, so stands to reason, right? Ha ha - wish I could blame it on something like that, instead of old age!!

    Workout this morning:
    500 back/free
    400/300/200/100 P
    500 on locomotive
    9 x 100 on 1:25 (Jenna picked the interval - coach gave us a choice of 1:20 or 1:30 & Sela is recovering from a nasty virus, so. . .)
    100 easy
    4 x 4cycle blast on :30
    200 breast/free
    3 x 200 w/fins working the walls
    2 x 300 breast/free
    Total: 4500

    Trying to plan the future - I have no idea what meet I'm going to next. I have a choice of the Auburn meet at Valentines, or the one in Clearwater. Not sure if I'm going to the Atlanta meet in March or not, but will definitely be going to the St.Pete meet at the end of March. . . and that's as far as I get. Just thinking about meets.
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  7. Ugh! Monday Dec. 3

    by , December 3rd, 2012 at 06:12 PM (The FAF AFAP Digest)
    Came down with a nasty stomach/GI virus in the middle of the night. Feel like complete crap and didn't even attempt to go to the pool today. I just hope I feel better by the end of the week. I won't do a travel meet when sick. Bad timing with this and my calf strain.

    Today's the deadline for NE Champs and the swimmer count is at 460. My SCM times all withstood the SPMS meet. It's bizarre though. All results are listed except for the 200 free relay. http://www.swimphone.com/mobile/meet....cfm?smid=4157. Wanted to see how our relay team stacked up ...
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  8. Riverbank morning

    I had a nice swim at Riverbank this morning. The water was cooler, and I got to share a lane with Rondi and Andrew. Hereís what I did:

    1000 lcm warmup (400s, 200k, 200p, 200d/s)

    10 x 50 FR: 3 @ :55, 3 @ :50, 3 @ :45, 1 easy

    200 FR @ 3:30
    1 x 100 FR @ 1:30
    200 FR pull w/paddles @ 3:30
    2 x 100 FR @ 1:30
    200 FR pull w/paddles @ 3:30
    3 x 100 FR, odds @ 1:30, even @ 1:35
    200 FR pull w/paddles @ 3:30
    4 x 100 FR, odds @ 1:30, evens @ 1:35
    [I was hoping to do 1:30s on all the 100s, but that turned out to be a little too ambitious.]

    200 easy swim
    100 upside-down IM

    10 x 50 (25 sprint, 25 easy) @ plenty-of-rest, sprinty parts done 3 fly, 3 back, 3 breast, 1 free

    350 warmdown + play

    I signed up for the Asphalt Green mini-meet this coming Sunday evening, opting for a lineup of itís-good-to-be-a-masters-swimmer events: 50 FL, 50 BK, 50 BR, and 100 IM. Should be a fun time, and a chance to finally see some of my meet buddies who swim for other area teams!
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  9. Criss Cross Chicane!

    by , December 3rd, 2012 at 04:49 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Today, an actual and fully swimming-related blog complete with partial race results and the kind of trash talking that gives anyone beyond 38 hope!

    Simply click on this link to be whisked immediately to a world of utter swimming enchantment! Can't wait? Click now! http://byjimthornton.com/2012/12/03/...t-ruminations/

    Bonus: includes two of my Sewickley teammates/Kona World Champion Triathlon competitors modeling actual underwear.

    Real people! Real underwear! Real trash talk! Right here! Right now! http://byjimthornton.com/2012/12/03/...t-ruminations/


    Still waiting? Okay, now click! You've made your point! No sense belaboring it! http://byjimthornton.com/2012/12/03/...t-ruminations/

    Really!
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  10. Sarasota Y Sharks Masters 5:30 AM Workout -12/04/20122

    by , December 3rd, 2012 at 12:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 kick 4:30 4:30
    Three rounds. Round 1 intervals left, 2&3 right.

    8 X 125 IM 2:15
    #1: 50 fly 2: 50 back 3: 50 breast 4: 50 free, repeat.

    1 X 200 negative split 3:00
    3 X 50 build 1:00
    6 X 25 sprint :30 #6 on 1:00
    Freestyle, four rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  11. Monday, 12-3-12

    by , December 3rd, 2012 at 11:48 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up
    500 swim alternating back & free by 100's
    200 kick
    200 pull
    100 scull

    Main Set
    1 x 1650 broken - swam as 11-10-9...3-2-1 laps with 10 sec rest after each.
    - total time was 26:10, swim time was 24:30

    Warm down
    200 easy back & free

    Total: 2850 yards

    Updated December 3rd, 2012 at 01:57 PM by poolraat

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  12. 12.3.12 - Monday workout

    by , December 3rd, 2012 at 09:18 AM (Pete's swim blog)
    Swam w/ Danny, Roger, Dave, Dave, Dave and Aundrey. Skipped Saturday swim so I could coach a Lego tournament in Birmingham. The kids come up with some amazing stuff! We did well enough to qualify for state but we have our work cut out for us if we want to move on from there. With 2 days off, I was feeling pretty strong this morning. One of my better practices in a long time.

    SCY

    600 warm up

    4 x 200 - 3:00 Convert Free -> IM
    50 Easy

    5 x 200 - 3:00, 3:10, 3:20, 3:30, 3:40
    Convert IM -> IM Kick
    50 Easy

    4 Rounds of:
    * 50 Kick - 1:00 (I did 25 sdk w/ fins, 25 easy)
    * 50 Hard IM Order - 1:00
    * 50 Pull - 1:00
    50 Easy

    5 Rounds of:
    * 100 Kick - 1:40 (Made 1:25-1:27)
    * 50 Pull - 1:00 (Made :27-:30)

    2 x 25 Fly - :40 No breath
    2 x 25 Back - :30
    2 x 25 Br pullouts - :40 No breath
    2 x 25 Back - :30
    2 x 25 Free - :40 No breath
    2 x 25 Sprint - :30
    100 Easy fly

    400 IM - 6:00 (5:40)
    300 Pull - 4:30 (3:35)
    200 IM - 3:00 (2:40)
    100 Cool down


    (5300 Total)
    Categories
    Swim Workouts
  13. A fly day today

    by , December 3rd, 2012 at 07:45 AM (Mixing it up this year)
    Back was more like my normal sore not the real bad that I had last week. Now I am loosened up and ready for a good day.

    500 free
    3x50@:10RI as 25 scull + 25 drill w/snorkle
    3x50@:10RI tempo kick
    4x50@1:00 free last one EZ

    5x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers went 3:20, 3:14, 3:13, 3:08, 3:00

    100@2:00 kick w/zoomers
    50@1:00 kick AFAP w/zoomers went 40
    100@2:00 kick w/zoomers
    50@1:00 kick AFAP w/zoomers went 41
    100@2:00 kick w/zoomers

    400 free w/snorkle & paddles every 4th lap torque drill
    100 breast kick
    100 free EZ

    total 3000 yards
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