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Swim like an Orca, but faster !

In my third year * of training for competition swimming. First Meet was October 2008. Started with a Masters team on May 2009.
Started blogging in winter of 2009 as a way to document my progress and pitfalls of training for the sport.

I swim with Aquasol Masters, part of Aquasol Swimming a USA-S team, 4-5 times a week in the evenings. Coached by Janine Joy and Head Coach Steve Skidmore respectively.

I also swim every Thursday at the Swimstitute, this is the only SCM pool in the region, except for UC Davis.

Meets Attended:
October 5 2008 Sacramento Sprint Pentathlon SCM
December 4 2008 Reno Winners Meet SCY
March 2 2009 Bears Don't Hibernate SCY
April 19 2009 Pacific Masters Championships
August 15 2009 MAAC Modesto Area Aquatics SCM
October 11, 2009 Sacramento Sprint Pentathlon SCM
March 28, 2010 Strawberry Canyon Aquatic Masters @ Cal Berkeley
July 10, 2010"Sierra Nevada Swimming Long Course Last Chance Qualifier " USA-S meet

October 9, 2010 “SPOOK-TACULAR” BB+/-" Roseville Aquatics Center (aka Summer Sanders) USA-S SCY
March 4, 2012 Strawberry Canyon Aquatic Masters U.C. Berkeley SCY USMS

* Sept. 2008

Everyday... praising the Lord Jesus <><

  1. October 9th - Roseville meet

    by , October 10th, 2010 at 12:36 PM (Swim like an Orca, but faster !)
    On Saturday I made it to the “SPOOK-TACULAR” BB+/- at the Roseville Aquatics Center.I swam the 200IM, 100 BK and the 100FR. I established first times for the first 2 events and tried for the first time at a USA-S meet to break a minute in the 100FR. I blew both far end turns by only getting a half foot push off. However the time was identical to my time in March at Berkeley, and there I didn't make mistakes, I was just tired. I'm sure I could of had it, had I not blown those turns, so I'm just kicking myself today!
    In September I turned 49, which means this is my last year in this age group, which really sucks because I'm not leaving any good times behind, however I still have a few months so I'm just gonna work and drive harder.
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  2. Sept 29 2010 - Aquasol

    by , September 29th, 2010 at 11:42 PM (Swim like an Orca, but faster !)
    Aquasol 5:30 - 7:10 pm El Dorado, CA

    Warm 2x100FR 200IM drill
    10x100 FR on 1:30
    10x75 K Even FR, Odd choice on 2:00
    10x50 BK D/S on 1:15 (slow interval, for slow peeps in lane)
    10x75 BR K/D/S on 1:15
    8x25 Fly
    200 cool
    3800 or something...

    Workouts have been going well. A new swimmer joined us on Monday that hasn't swam since being a Senior grouper 20 years ago.I can always tell the peeps who swam age groups and/or college, they may not be fast right away, but the form is there.
    I missed the last meet, didn't really make it a priority, but the one coming up in about a week and a half. Its another USA B/B- meet whatever that means, and again the coaches and some parents are egging me on to be there. It feels awkward and since I'm no sub-minute swimmer it just makes it worse.

    After the meet, Im changing up my workouts to get more gym in and adding P90x. Got to get raw pulling power!
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  3. Woes of Aquasol 9/16/2010

    by , September 17th, 2010 at 03:53 PM (Swim like an Orca, but faster !)
    Aquasol
    -------------------------------------------
    Morning 5:40-6:10am
    Warm 200FR, 200K (fr/br), 200IM drill, 200P
    10x50 K w/ fins
    Water was very warm, I did not feel like doing something serious with hot water conditions.
    50 cool

    1350SCY
    ---------------------------------------------
    6:30-7:30PM
    (Practice was from 5:30-7:00pm)

    Evening
    Warm 50
    4x50 BR (25 drill/ 25swim)
    5x50 BK (25 drill/25 swim)
    5x100 P on 1:30 (1:15, 1:12best)
    10x50 Fly K on 1:00 (5 on side, 5 on back)
    8x50 Pace on 1:00 (did :39, then held :33 with a :34 here and there)
    100 cool
    ----------------------------------------------------
    This week was full of set-backs, On Monday the heater turned off over the weekend due to a power outage, and on Tuesday morning there wasn't a practice, then area High schools have started there water polo meets and kicked us out on Wednesday, anyways the Seniors and level 3 got to practice but the Masters were told to come in in the mornings.
    Since the water polo team from another high school uses our pool, and breaks lane lines, leaves a mess on the desk, their coach is a rotten egg etc... it squeezes the groups together, so our Masters ends up with 6 to 7 in a lane of all abilities. I usually sit out practice until the noodlers leave at 6:30pm and 3 lanes are free'd up, then most of the fitness/rec swimmers leave so it makes it easier to hit the intervals.
    Since things have been so messed up at Aquasol, Ive been thinking of going to mornings at Folsom. I won't get much coaching except to make sure I don't drown and there will be workouts on a board with a lot of fast swimmers to make me look even slower, but it just a thought. Its tough getting in a good workout regularly enough to increase my VO2 max and conditioning and strength. Seems if I miss a few days it can be detrimental to an already sucky ability.
    Ive got a meet in one week and I really needed to hit it hard this week, so I could have the week prior to the meet to do a slight taper. I found out later that Wednesday night, "the NO Masters allowed after the water polo meet night", that the pool was nearly empty.
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  4. Weekly recap ending Sept 10, 2010

    by , September 11th, 2010 at 01:36 PM (Swim like an Orca, but faster !)
    Aquasol 5:30-7:00pm

    Warm 100FR, 100BK, 200IMdrill, 200K (600)
    10x25K on :30(250/850)
    10x25FR on :30 (250/1050)
    10x50FR Scull/Swim on 1:15 (excessive rest due to sharing lane)
    (500/1550)
    5x200 P on 3:30 (again excessive due to sharing lane) (2:40)
    (1000/2550)
    2x200 BR odd lap 2 pulldowns (400/2950)
    10x50 FR Pace on 1:00 (today was rough, :34-:36) (500/3450)
    200 cool 3650 scy

    This was the first week in a long time that I actually got to swim everyday. On Thursday I made the morning and afternoon sessions. Coach Janine has been pushing me through 200IM's and Pace work to get my 100FR time below a minute for Sept. 24 meet in Grass Valley. I kept whining this week about how the 200IM's never get any easier.
    The weather has been colder making for chilly exits to the showers and on Tuesday morning it was 43°.
    In all don't feel as fast as I was in the late spring of 2009, I'm 10-15 lbs heavier, not in fat but more muscle mass. Although my strokes have improved I still have to work hard to focus on every move and apply myself in order to make the intervals, in other words it doesn't just come naturally. Working proper technique into developing muscle memory is very hard work for an aging man.
    I feel discouraged at times to just quit and just do what other fitness freaks do, run on a treadmill and lift a few weights, but I'm determined to just keep it up. And I thank God for the blessings of having a pool to go to in a country that's rich enough to even have multitudes of swimmers in programs like Aquasol.
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  5. Sept 8th 2010

    by , September 9th, 2010 at 12:23 AM (Swim like an Orca, but faster !)
    Aquasol 5:30 - 7:12 PM
    Coach Janine


    Warm 2x100, 50K
    6x200 Swim/Pull on 3:00
    (break)
    10x50 Dolphin kicks on side on 1:00 fins
    6x50 BR Pull on 1:30
    10x50 Pace 1:00 did one :32, avg :34
    10x50 3 in - 3 out n/b from the middle - on rest do bobs
    100cool


    3300SCY


    The workouts continue, and the next meet is “PENGUIN PLUNGE” HIGH POINT SWIM MEET
    BB + / - SWIM MEET...Ive been doing more 200IM sets, and 75 FR sets. Ive entered the 200IM, 100BK and 100FR, no wimpy 100IM or 50 Fly at USA, unless your 10! But I like the 100IM, and although I'm not the fastest, but not quite the slowest, I miss the little sprints at Masters meets. Training for 200IM is different and unforgiving.
    I recently became (self) aware of a sweet spot in swimming, that place where the connection with the water is just right and doesn't take much effort to go fast, but its just as easy to lose...
    Seems that those who are regularly faster in their workouts must have achieved their feel for the water long ago.
    I felt it only once tonight during Pace, I think it was on my 6th 50, It was like I didn't feel the water rush by, and I wasn't slugging it out, more like a dance, where there was a cooperation with the water, but I didn't really add to it to go faster, I just experienced it. (no I will not say zen).
    To those who are reading this, I have only been swimming regularly for about 3 years and I will be 49 this month, so I'm in the mediocre class. Faster than some, slower than most
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  6. Late Thursdays July 29, 2010

    by , July 29th, 2010 at 11:54 PM (Swim like an Orca, but faster !)
    Aquasol 6:30pm - 7:20pm

    Guess being late on Thursdays is the norm. I work 8-5 on Tuesdays and Thursdays and Thursdays seem to have twice the traffic.

    Warm
    2x100
    5x50FR 25y One Arm drill; Lt then Rt, 25 Swim on 1:00 (avg :40)
    5x200 P on 3:30 (des from 2:40 to 2:28)
    4x50 BR Pull / Kick
    3x100 BR with double pull downs off each wall

    200 cool

    Ive been experimenting with workout "pre-loading" Today was oatmeal 3 hours prior to workout with a protein shake 1 hour prior. I know there is a right combo of food and liquid, but nobody's is telling! I always seem to read just generic item's :be sure to snack on fruits, veggies and carbs before your workout"
    Yesterday was a bottle of G2 Lime flavored (No HFCS!) and a small protein bar, it was great.
    So tomorrow Im going to stick with G2 powder as it seems to work better than Cytomax for keeping me fueled and preventing cramp's in my legs. Pure Sport really sucked...So as a middle of the road swimmer who needs every advantage I can get, Pure Sport was a huge let down.
    I'm also adding 1/2 cup of oatmeal at break time to my diet. Then I consume a scoop G2 into 12 ounces of water 1 hour before w/o.
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  7. July 28 2010 fun in the sun 25's

    by , July 29th, 2010 at 12:33 AM (Swim like an Orca, but faster !)
    Aquasol 5:35pm-07:20

    Warm (700)
    2x100FR, 100BK, 100BR, 200IM Drill, 50K on side, 50swim

    BR Drills (400/1100)
    4x50 BR Pull with FR kick on 1:00
    4x50 BR Double kick on 1:00
    Grady's Fly set (Grady said he wanted to do this so we did)(1250/2350)
    50x25 Fly on :45
    50 ez

    200 cool
    2600 scy

    Sore from yesterdays 30 min weight session in the gym.
    The fly's were fun, since we had so much rest. Still working on getting the arms to break clean on the fly recovery, got a habit of twisting them, then trying to twist them back to get my thumbs down!
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  8. July 26, 2010 _ Cooler In the NorCal

    by , July 27th, 2010 at 12:13 AM (Swim like an Orca, but faster !)
    Aquasol 5:50-7:10pm
    Coach Janine


    Warm (500)
    2x100FR, 200IM drill, 100BK
    Kick (500/1000)
    20x25K w/board (10FR, 5BR, 5Fly) on :40
    75's (800/1800)
    10x75 FR on 1:05
    50EZ
    BR Pull (450/2250)
    8x50 BR pull/FR drill (fists) on 1:15
    50EZ
    IM's (550/2800)
    5x100IM on 1:45
    50EZ
    2x100 SDK back w/mono-fin
    50 cool
    (skipped the 6x75 Fly/FR/Fly due to both calf's cramping)


    3050


    Coach Steve said that I can break the one minute barrier at the next upcoming meet, if I can hold 31's on :50 (8x50).
    Coach Janine has been keeping me on the 75's with the same intent!
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  9. More traffic woes, July 23, 2010

    by , July 23rd, 2010 at 10:36 PM (Swim like an Orca, but faster !)
    Aquasol
    Way late again! Commuters have this habit of driving slow when you need to get somewhere!

    Practice on Friday is from 4:30pm-6:30pm
    I got in the water at 5:35 and stayed till 6:15, since I had the pool to myself and the lifeguard needed to close up by 6:30pm

    Warm
    2x100FR, 100BK, 200IM, 50FR

    Drills for Freestyle
    Coach asked me if she could go, if I was OK with swimming solo, I said no problem.
    2x
    { 2x100 FR on side with snorkel and fins with one arm extended with Finis alignment board.
    2x100 FR Swim with snorkel and fins
    }
    Fins and Paddles
    2x100 FR with fins on 1:30
    2x100 FR with paddles and fins
    2x100 FR swim on 1:30 focusing on perfect positioning.
    12x Dive over lane lines and flip without touching. (Coach wanted me to do these.
    50 Cool
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  10. Traffic Minimum day July 22, 2010

    by , July 23rd, 2010 at 01:14 AM (Swim like an Orca, but faster !)
    Aquasol 6:40pm-7:25pm

    Way late, traffic was snarled for miles. I usually hit the water between 5:45pm - 6:00pm

    Warm 2x100FR

    Cup of water BK drills.
    4x25 Cup of water on forehead BK Kick.
    4x25 Cup of water on forehead BK swim
    Ball under chin (small squishy ball) BR
    3x50 Ball tucked under chin drill BR swim
    1x50 Fly Kick with small ball between thighs
    1x50 Fly kick with small ball between calf's

    10x50 FR K on 1:10
    6x75 FR on 1:05
    50 cool

    1500

    Not much time, and extra time in the car makes it blaa to begin with!
    Coach has been getting me to really work a proper BR and get my FR faster.
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  11. Wednesday July 21, 2010 workout

    by , July 21st, 2010 at 11:31 PM (Swim like an Orca, but faster !)
    Aquasol 5:45 - 7:20pm

    Cooler, about 88 today.

    Warm(750)
    150FR, 200IM Drill, 50FR K, 50BK, 50BR K, 50FR, 50Fly K,
    50BR, 50BK K, 50 fly
    75's 5 off 1:10 early set (750/1500)
    10x75FR on 1:05 (:54 - 1:00) This set got painful.
    transitions set (650/2150)
    12x50 Fly/BK, BK/BR, BR/FR on 1:00
    50 ez
    Drills (1050/3200)
    20x50 Odds single arm rt/25, lt/25. Evens swim on 1:00
    50ez

    50 cool

    Tried the Pure Sport Recovery for a pre-workout and got the lead/heavy feeling through the first 2 sets, then I felt much better going into the drill set. As soon as I'm able Im going back on G2 workout or Cytomax for my pre-load.
    Pure Sport may be OK for Mr Phelps (like he really uses it) but for this ol' fish, I'll use whatever works, as long as its drug-free.
    The Sonora USA meet is in about 2-3 weeks, coach wants me to max out on the events which I think is 6 or 8, she said don't worry about times or messing up, but I would like to better my 50, 100 FR and 100Im times. This meet will be the first time I will do 200IM and 100BK SCY.
  12. July 19-20, 2010

    by , July 21st, 2010 at 12:59 AM (Swim like an Orca, but faster !)
    Aquasol Monday

    Warm(650)
    50, 100FR, 200IM Drill, 100K, 50BK, 100K, 50BR
    The weekly 50 minus 5 set (last week it was on 1:15)(750/1400)
    10x75FR on 1:10 (1:00) next week it will be on 1:05, coach wants to get me to "on 1:00" to prepare for 2 meets in August.

    Drills/Swim(1800/3200)
    6x50 BK drill catch-up on 1:15 (1:00)
    6x50 BK K with fins on 1:00 (:35)
    6x50 BR Pull w/pull-buoy (kicking with the buoy) on 1:00
    6x50 BR Swim on 1:00
    6x50 Stanford drill on 1:00(3 fly n/b, free, 2fly n/b into wall repeat..)
    6x25 Fly on :45
    Mono Kick(400/3600)
    4x100 fly kick on side w/monofin on 2:00 (1:30)
    200 cool
    3800scy
    Normal we have some variation of 200's.

    My mornings are a 15 minute Pilates/traditional workout.

    Tuesday
    Aquasol

    Warm 400 (FR's and IM)
    Some 500's
    500 FR 6:30 w/ snorkel
    500 P 6:30
    500K Massive cramp from foot to hip Ouch!
    needless to say the kick set went really slow!
    10x25 UW SDK on :35
    Treading water 1:00 on 1:00 off. More like 6 minutes on trying to learn how to alternate breast-kick vertical, never did that before.
    Did some cooling off to total 2200 today.

    I must remember not to consume a Pure Sport drink (found more stashed away, arg...)with lunch (chemical imbalance in the afternoon) this is the second time I did this and I felt really weird, my muscles were shaking.
    I'm ok if I have one an hour before w/o, but then I just feel like lead, a heavy feeling...
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  13. Random entry - July 16, 2010

    by , July 17th, 2010 at 05:45 PM (Swim like an Orca, but faster !)
    Aquasol 4:30-6:00 PM

    Warm (450)
    2x100FR, 200IM drill, 50FR

    13x100 IM and Stroke (IM Superset) 2:00
    (1, 3, 5, 7, 9, 11 & 13 IM
    2.100Fly, 4.100BK, 6.100BR, 8.100FR, 10. 50 Fly/50 BK
    12. 50BR/50FR) kept IM to 1:30, FR to 1:18, Backs are coming in on 1:30 and BR on 1:36
    50 ez
    20x25 Sprint kick w/board on :40
    50EZ
    8x25 2 each stroke sprint from blocks (dive)
    100 cool

    Today was 104 degrees and the deck burned un-sandeled feet. After each set, there was just no cooling off!
    Ive been getting more aggressive with ankle flexion, as my kick really sucks, its holding up any significant progress. I continue to make progress though, in tiny steps.
    I recently, due to financial reasons, tried the Gatorade G2 powder in the single use packets for .79 at GNC. In the past week, I feel I have more energy than the Pure Sport I was on for a month after my Cytomax ran out, I felt like lead on Pure Sport.
    I usually down 12-16 ounces one hour before a workout, its seems to work. I tried just water after each set and it seemed to help prevent cramps at the end of workout sprint sets.

    Updated July 17th, 2010 at 05:52 PM by EricOrca

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    Swim Workouts
  14. Woodland LCM

    by , July 10th, 2010 at 07:52 PM (Swim like an Orca, but faster !)
    The full name is "Sierra Nevada Swimming Long Course Last Chance Qualifier July 9 - 11, 2010" That is, Last chance for J.O.'s.
    It was my first ever LCM meet and although I had misgivings and doubts, I had a lot of support and adoration from the parents, even the kids were cool, especially when standing on the blocks, they turn to each other and nod or acknowledge. I was surprised when my competitors to my left and right after the 100m Back, each offered a handshake...So the experience was great, excellent sportsmanship and never felt so part of event before.
    Masters meets in contrast tend to be cold and indifferent. But then, that's not to fair to the teams that work hard to put the Masters events on, I am usually alone with no team-mates to engage with.
    The reason I joined USA swimming, besides getting my arm twisted by the coaches, is that the meets are very close to home, the average distant to a Masters meet in Northern California is about 120 miles, one way. Also my coach can now analysis my race and provide feedback. (Even the parents were giving feedback!)
    So all this for just 2 events on the second day of a typical 3 day meet.
    I don't have official times,
    LCM
    50M Free 31
    100m Back 1:33
    My goggles slipped off in the 50m FR, after the dive... they were about halfway off my face and making it hard to breath...All I could see was a blurry black line and only knew to touch when the black line stopped!
    Coach said my first 50 of the 100m was "beautiful" but the wall on the start was really slippery and I ended up just letting go of the bar and pushing off, I also missed the turn, feet just touched the wall and I had to build up speed from nothing, which burned me out before I could finish. Got a lot of experience out of this race.
    Being the only Master at this event was great, as Im sure most of the other Masters from other teams were at Santa Cruz for the Pacific LCM Championship...Wish I could have gone, but Santa Cruz is 3.5 hours away and its too expensive for this poor-boy !
    Aquasol kids did great, but this was more of a normal meet, where it wasn't too important for them as they start taper next week for Junior Olympics
  15. June 29th at the 'sol

    by , June 29th, 2010 at 11:41 PM (Swim like an Orca, but faster !)
    Aquasol


    Warm
    2x100FR 200IM Drill 100BR K, 100BK K, 3x150FR w/snorkel, paddles and kick with buoy.
    Set-
    9x200IM
    1-3 Kick/swim each stroke
    4-6 Drill/Swim
    7-9 Swim on 4:00
    Kick-
    10x100K with fins and board alt Fly/FR on 1:45

    2x50 Sprint BR/IM
    100cool

    Got videoed today, worse time for it since I was hammered from yesterdays heavy FR & BK sprints and the weekend of cutting and stacking oak wood.
    However being tired exposed my flaws. My fly needs more kick into the recovery... my arms just kinda hang in the air behind my back. My backstroke reviles my right arm doing a little S-maneuver in the air on the recovery and my free has this glitch where I stall my arm's on the recovery. Stuff my coach has been telling and yelling all this time and there it is on video...Ill have to get it on my notebook so I can post it.
    2 weeks till the last USA LCM meet, I'm entered in the 50m FR and 100m Back, everyone keeps harping on me to do the first event, the 200IM, I can do it, but I just don't want to turn in a slow time (est. around 3:00) but even the seniors coach sez just swim it. So I may deck enter it.
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  16. May 20, 2010 Workout

    by , May 21st, 2010 at 12:00 AM (Swim like an Orca, but faster !)
    Aquasol
    Sunny, cold windy

    Warm
    100FR, 200FR, 200IM drill, 100P, 100K
    4x4's
    4x100 Fly on 2:30 (1:32-1:40) Ouch!
    4X100BK on 2:00 (1:30's)
    4x100 BR on 2:00 (1:40's)
    4x100FR on 1:40 (1:17-1:20)
    200IM's
    2x200 IM on 4:00
    Kick (cramps, did last 2 pull)
    1x200 K
    2x200 P
    100 Cool
    3000 SCY

    There was some sprints I could have done at the end, however my calf's were cramping, and arms were falling off.
    But, the water was perfect and I really enjoyed the pain (not) and completing some 100 fly's , however had to dice up the last 2 with swim/drill.
    I really love the 100 and 200 IM, I enjoy the transitioning and just gotta get the BR to cooperate, its holding up production!

    The morning was the usual pilates /dry land routine.
    Categories
    Swim Workouts
  17. May 19, 2010 workout

    by , May 20th, 2010 at 12:19 AM (Swim like an Orca, but faster !)
    Aquasol
    Light Drizzle - 60's (Last year it was 98)

    Warm 2x100FR 200 IM Drill

    3x300IM on 5:00 S/K/P
    1x300 BR K on 6:00
    10x50 P Fly/BK/BR 1:00
    10x50 K w/mono Fly Bk / Fly on 1:00
    8x50 IM order on 1:00
    (workout cut short, everyone was leaving early)
    100cool
    2900 scy

    Started Pilates in the morning when I first wake up (4am) about 2 weeks ago, its made a difference in my flexibility and my cervical rediculitus; base of the neck vertebrae pinching the exiting nerve. Which by the way has healed faster with the Pilates routines than the bogus physical therapy. Started going to the gym last week, mostly just to change after getting off the bus and get some dry-land in before pool time. I'm doing Assisted Pull-ups and dips and pull downs and whatever I can get in in 15-20 minutes. The gym has slowed me down a bit and made the workouts more painful, but that's the price of progress.
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  18. 04-27-2010 Working it

    by , April 28th, 2010 at 01:13 AM (Swim like an Orca, but faster !)
    Aquasol
    Warm 100FR, 200FR, 200IM drill
    6x50 K F&B SDK UW/Graveyard K on 1:00
    Super IM (1300/2100)

    13x100 on 2:00 (suppose to be 1:45)
    100IM, 100Fly
    100IM, 100BK
    100IM, 100BR
    100IM, 100FR
    100IM, 50Fly/50BK
    100IM, 50BR/50FR
    100IM
    Kick (400/2500)

    400IM K no B/F Fly and FR on side.
    75's(750/3250)
    10x75FR w/F on 1:00
    Cool
    250


    3500SCY


    Coach Janine told me that the retired Coach Terry, (who retired to sailing around the Bahamas) used to make the Seniors do the Super IM's with 200's and 400's. I missed the last USA kids meet, which was the first LCM of the season. The next Masters meet is some 300 miles in Clovis, not in my budget or time to travel.I seem to be coming out of a really bad funk in my training, one that has lasted about 4 months. Without the comeuppance conditioning and the late 40's aging, its tough to jump in some day's and just do the set's that the coach assigns. But I never complain, my coach will spend time with me doing sprint sets and working on the finer points of the dive, turns, stroke and breakouts and transitions...
    The other day was a 12x100 that started on the 2:00, then on # 5-8 on the 1:40, finally 9-12 on the 1:20, it was by far the most painful set Ive ever done, the lactate buildup was intense! The next day was 15x50 starting on the 1:00, :50 then :40 by 5's. Yesterday my normal 6x200's was changed up with odds pull, evens swim, ouch!
    I'm the only male master left, the other 2 who had swum in college have stop showing up, one had a heart condition and who knows what happened to Dr. Bob...The gals that show up every now and then, are not so much into the race training, they get easier workouts that allows them time to socialize.
    Today I was the only master, with Seniors on the right and Juniors on the left...
    Sometimes I really feel like an old Orca surrounded by jittery fast dolphins!
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  19. 04-13-10 Workout

    by , April 14th, 2010 at 12:00 AM (Swim like an Orca, but faster !)
    Aquasol _ Coach Janine 6pm-7:15pm

    Warm 200FR, 100K, 100P

    12x200 1-3 BK, 4-6 FR, 7-9 IM & 10-12 K -Fly-Bk-Br on 4:00
    100 EZ
    2x100 Fins and paddles
    50 cool

    2950scy

    I caught a bug on the train last Wednesday, that turned into a nasty cold that kept me out of the water since Thursday. So tonight, feeling the worse was over, was "hack my lungs out until the bugger leaves!" Well, not quite that bad, but I was getting sick of being out of the water after making good progress last week.
    I plan on swimming in the slow poke lane at the next few USA meets with the kids, Ill just "act" like a parent, then jump on the blocks when my heat comes up, then scurry away before they realize a "parent" swam! My coach has been telling me to get some real practice in, I should be swimming with the kids, not only is it much closer to home, they are more frequent. The Pacific Masters takes the summer off to tend to open water peeps, no meets until late August when SCM season starts.
    I won't be going to the champs or anything, I can't afford the time, expense and driving for hours on end...
    My focus swims this summer are 100IM, 50 Fly (with the goal of 100Fly) 100 FR and 50 Bk.
    Im working on 200IM, but until I have a decent BR, its really a waste of an event for me.
    Categories
    Swim Workouts
  20. 04-03-2010 Saturday at UMHS Aquasol

    by , April 3rd, 2010 at 03:07 PM (Swim like an Orca, but faster !)
    Aquasol - Saturday - 7:15am 8:45am
    Coach Steve-
    I did senior workout from yesterday that was still posted on the board,

    Warm 800 (200FR,200IM drill, 200K, 200Pull)
    10x50 non-FR on 1:00 (Fly :35,BK:45, BR:48)
    1x600K (monofin 300BK, 300SDK w/snorkel)
    8x100 non-FR (Did 4xBK and 4xBR) on 2:30 Quality (BK 1:30, BR1:40)
    1x500 Pull
    4x100IM drill on 2:00
    Cool 100
    3700 scy


    I took Monday and Friday off from swimming to recover from the meet and some serious workouts in the middle of the week.
    I was at the Strawberry Canyon Meet at Cal Berkeley last Sunday.
    100IM- AQUM-PC 1:30.00 1:15.92
    50Fly- AQUM-PC 35.00 32.63
    50BK- AQUM-PC 38.34 36.48
    100FR- AQUM-PC 1:00.87 1:03.58
    I did better in the 100IM and 50 Fly.
    Total bombed the 100 free, just ran outta gas on the 50 split, I missed the turn on the BK, just my toes barely touched the wall on the turn, then my arm hit the gutter, missing the wall, so I had to flip and touch the wall the stop the timer.
    However I had a great time. My only complaint is they put the 500FR first, so after the main warm-up in the pool, we had to sit around fro 2 hours and wait for the 100IM heats to be posted.
    We left after I swam the 100FR, then drove to the Berkeley Marina to walk the docks, then headed into S.F. to go to Boudins for clam chowder in a sourdough bread bowl, then off to Ghiradelli's for a dark chocolate classic sundae !
    Categories
    Uncategorized
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