Swim Workout: Nov. 26, 2008

200 warm up

5 x 200m build on 4:30

5 x 100m build on 2:30

5 x 75m build on 1:45

5 x 50 build on 1:15

125m cool down

Total: 2,450m; Time: 60 min.

Nov. 24 Swim Workout

200 warmup

8 x 50 kicking

400 technique drills

500 pull buoy technique and stroke count

300m swim

3 x 50 kick

100 cool down

Total: 1900m; time: 60 min.

Why Go to Belarus?

Do you know anyone who knows where it is? Has gone there?

Did you know it is the poorest of the European nations and is “the last European dictatorship?”

Did you know it’s repressive religious laws rival the former USSR’s and China’s, but are not strictly enforced?

Did you know Belarus and the USA are not on speaking terms?

Belarus is a great place to visit: safe, friendly, many English speakers, simple and with a highly educated population. For its political drawbacks, and lack of a vibrant Christian witness, Belarus remains a place where remnants of Christian values can be found. Crosses, Russian Orthodox and Catholic churches, colloquialisms such as “thank you” (bless God) , and even names of the days of the week (Sunday is “resurrection day”) litter people’s subconsciousness. The President declared Belarus a “Christian Nation.” Sunday is still a day where business, schools and industry close down. We have been in schools which have the local priest visiting regularly for Bible and church instruction.

Nov. 21 Swim Workout

This is a good strengthening and anaerobic workout to increase your VO2 uptake. It was a good heart day for me.

4 x 50m warm up

2 sets of the following

4 x 25 m on 30 sec, pull buoy every other one

4 x 50 m on 1:15, pull buoy every other one

4 x 100 m on 2:30, pull buoy every other one

1 set immediately following

4 x 75m on 2:00, pull buoy every other one

4 x 50m on 1:15, pull buoy every other one

4 x 25m on :30, pull buoy every other one

100m cool down

Total: 2300m, Time: 60 min.

Nov. 19 Swim Workout

This was a bad heart day with my heart rate jumping to 180 immediately and doing some flipping around so I took it easier today. Slow pace, lots of rest, alternating lengths between freestyle and breast stroke.

4 x 50m warmup

4 x 300 m

1 x 200 m

Total: 1600m. Time: 60 minutes

Belarus Ministry News Nov. 19, 2008

The following letter from the student group in Belarus holding their annual National Conference confirms my schedule for the week in Minsk at the end of January.

Please pray and if you can, can you further the work of the gospel in Belarus with a financial gift? We’re expecting $2,000.00 in expenses for the trip. Checks can be made to The Journey with “Belarus” in the memo line.

============= Letter below ===========================

Tom,

We’ve now come up with a rough plan for the conference in January. You will have 6 1-hour sessions throughout the conference for your leadership teachings. How does that sound to you? Is this about the amount of time you were expecting? I would also like for you to lead a session for our staff (probably after the conference) on vision (formulation and vision-casting).

My wife and I will be in the States at the end of December and the beginning of January, so perhaps we should chat over the phone while I’m in the country.
Keep us updated!

In Christ’s love,
Dan

Nov. 17 Swim Workout

4 x 50m warm ups

4 x 100 kick 20-30 sec rest

4 x 100 swim with technique paddles 30 sec rest

4 x 100 swim (50 fist, 50 pinkie, 50 pinkie and ring finger, 50 all) 15 sec rest

4 x 100 moderate (emphasize roll, head position, elbow up, long reach, accurate catch) 15 sec rest

2 x 100 max

100  breaststroke cooldown

Total: 2100m, Time 55 min.

Nov. 14 Swim Workout

4 x 50m warmup

8 x 100 Max 1st, moderate second 30 – 60 sec rest (1:40 – 1:45 is max for me)

8 x 75 Max 1st, moderate 2nd, 20- 45 sec rest (1:10 – 1:15 is max for me)

4 x 50 Max 1st, moderate 2nd, 15 – 20 sec rest (:40 – :45 is max for me)

2 x 50 slow cool down

Total: 1800 m in  55 minutes.

Nov. 10 Swim Workout

5 minutes: 200m Warm Up

15 minutes kicking (50’s through 10 minutes; 25’s fastest with 30 sec. rest for last 5 minutes)

20 minutes technique (no handed rolls, one handed rolls, start stroke when other hand enters water)

15 minutes moderate 100’s

5 minutes: 200 warm down

1500m: 60 minutes

Novel Part 2: National Novel Writing Month

As crazy as it sounds, I would love for my super abilities to get into some other folks. Around eight years old, I tried to give one of my mom’s friends a boost. She needed a hearing aid. I tried to explain the way to transpond. You don’t transpond through your eardrums. I sent her a few low frequency waves. She walked down the street and tried to hear the frequency. She just about died laughing at how silly it must have looked to the neighbors. She was yelling. I was yelling back. She closed her eyes and pushed on the spot behind her ears. We’ll never forget it, but she never got it.

Nov. 7 Swim Workout

200 warm up (50m technique, on side, six kicks, roll to other side)

4 x 25m Max! on 3 min.

4 x 25 Max! on 2 min.

4 x 25 Max! on 3 min

2 x 50 Max! on 2 min.

4 x 50 Max! on 2.5 min.

4 x 50 Max! on 3 min.

5 x 100m on 3 min. Moderate.

150m warmdown

Time: 63 min. Heart rate near 160 and needed all the time intervals to get it down to 120-130 before repeats. No irregularity or arrhythmias. Just the super pounding today.

Novel Part 1: National Novel Writing Month

They prodded and poked me until I leaked air. I let them take tests no other super human would ever allow. I wasn’t your normal super hero. I didn’t stay in a closet. I let people know what I did. Everyone knew my identity. The suspense around a secret identity seemed calloused so I started telling people about the age of six that I could do some pretty cool things. Scientists have wanted to investigate my powers my whole life. It has its advantages. I don’t have to work for a living. I charge for my services.

Last week I made about $25,000.00. That was a slow week.

Nov. 5 Swim Workout

Getting back in the water after four months. I’m in week 2.

4 x 50 warm ups.

300, 250, 200, 150, 100, 50 – all at fastest possible base. Heart rate down to 120 between determines time to begin next length.

3 x 200 – Fastest base minus 10

50 warm down.

——– 40 minutes for workout. It was a good day. No arrhythmias or irregular heart beats.