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http://www.usms.org/people/038W8
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http://www.usms.org/myusms/flog/
Potomac Valley Meet Schedule:
http://www.pvmasters.org/entry.htm
My team, GMUP:
www.patriotmasters.org

  1. Sunday, Dec. 30

    by , December 31st, 2012 at 11:14 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ
    5 x 50 torque drill w/agility paddles @ 1:30
    50 EZ

    Main sets:

    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

    8 x 25 burst fast hands drills + cruise @ 1:00
    100 EZ

    4 x (5 x 50 w/fins) @ 1:30
    1 = EZ kick
    2 = @ 100 pace
    3 = EZ kick
    4 = AFAP
    5 = EZ kick
    R1 = fly (25/23), R2 = breast (29/27high), R3 = free (24/23 missed turn), R4 = flutter kick w/board (27 flat/25)
    100 EZ

    12 x 25 swim w/parachute @ 1:00
    -- 4 free, 4 back, 4 breast
    150 EZ

    Total: 3350


    ++++++++++++++++++++++++++++++++++++++++

    I slept in and opted not to go the team New Year practice. I'm a little leary of the distance; I recall my shoulder was sore for 6 weeks after one of those practices two years ago. In any event, this practice seemed quite hard. I was bushed the rest of the day -- probably because it's the first time I've used a parachute since November before taper. Parachutes are very fatiguing.

    My meet plan for 2013:

    Jan. 20: MD series meet in Annapolis
    Feb: ?? Possibly I'll go to a SCM meet at Spire with Jimby or have an off month
    Early March: Warrenton meet. It's not on the PV schedule yet, but I'm hoping they have it again.
    March 16: Albatross SCM meet
    April 20-21: Colonies Zones at GMU
    May 10-12: Nationals in Indy
    Summer: ?? I may try to attend Colonies Zones LCM in Richmond in late June. The meet is on the calendar, but it doesn't specify a pool. I don't plan on much meet wise this summer as we'll be moving. I still plan to swim all the PV meets after the move.
    Oct. 26: Sprint Classic
    Nov.: Reston Relay/Sprint Carnival
    Dec.: NE SCM Champs

    We are going away for Spring Break for 9 days at the end of March (23-31). It looks like I could be out of the pool the entire time. Not ideal for Nationals prep, but a great happiness jaunt. I may taper for my March meets and then try to reboot in April and swim through CZ.

    Happy happy new year!

    Updated December 31st, 2012 at 11:19 AM by The Fortress

    Categories
    Swim Workouts , Planning
  2. Thurs-Sat, Dec. 27-31

    by , December 30th, 2012 at 11:19 AM (The FAF AFAP Digest)
    Thursday:

    Zippo. We were traveling up to Pittsburgh and didn't leave in time for me to hit the Rivers Club for a workout. House renovations are coming along ... why are they always more expensive than you think?

    Friday:

    Made it to the Sewickley Y for a swim with Jimby's team.

    300 choice
    10 x 50 @ 1:15, SDK to 15 meters and build the rest
    8 x 50 kick @ 1:15, mix up strokes
    50 EZ
    8 x (75 @ 1:15 smooth + 25 fast @ :45)
    -- I did evens swim, odds kick, the 25s at approx 100 pace
    50 EZ
    1 x through, each 100 faster even with breaks
    -- I did 100 IMs with fins, think I was a :51 on last one
    100 @ 2:00
    100 @ 2:00, break :5 @ 50
    100 @ 2:00, break :5 @ 50 & 75
    100 @ 2:00, break :5 @ 25, 50, 75
    6 x 50 free w/paddles @ 1:00 smooth

    Total: 2800

    Jimby and I had a lovely dinner afterward. We checked out Water Rat's new manse (even though he was off skiing). Very fancy!


    Saturday:

    I squeezed in a dryland session at the River Club.

    RC exercises, 10 min
    cable crunches, 110 x 3 x 15 each side
    wide grip lat pulldowns, 75 x 4 x 8
    leg press (on strange machine), 19 x 4 x 8
    abdcutor, 120 x 3 x 15
    wrist curls, 50 x 4 x 8
    overhead squats w/bar, 10
    long arm crunches, 2 x 50
    plank with flutter kicks on yoga ball, 25 (not so easy)
    box jumps, 3 x 10
    med ball slams, 2 x 10


    ++++++++++++++++++++++++++++++++++++++++++++


    I had a great week of training last week. This week, not so much, too busy with life. Need to get to the pool later today.
  3. Wed., Dec. 26

    by , December 26th, 2012 at 06:31 PM (The FAF AFAP Digest)
    Drylands:

    RC ex, 15 min
    captains chair leg raises, 2 x 25
    long arm crunches, 2 x 50
    knee tuck jumps, 10
    standing broad jumps, 2 x 10
    altitude drops, 2 x 10
    squat jumps w/45 lb bar, 10
    med ball slams, 2 x 10


    Swim/SCY/Solo:

    Warm up:

    600 various
    16 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    Did a variation of one of my Holiday 25 sets from the HIT forum, http://forums.usms.org/forumdisplay....lie-Livingston
    2 x through
    4 x 25 torque drill w/paddles @:45
    4 x 25 burst + cruise @1:00
    4 x 25 swim @ 100 pace @ :45
    4 x 25 EZ @ :45
    4 x 25 AFAP kick @ 1:00
    8 x 25 EZ @ :45

    10 x 50 DPS w/agility paddles & fins @:50
    odds = back
    evens = free

    Total: 3150


    +++++++++++++++++++++++++++++

    I decided to split my drylands between today and tomorrow, so just did some core & plyos today. I hadn't done a drylands + sprint double in a while and my calves were cramping some of the second round of the speed set. I'm heading up to Pittsburgh tomorrow to check on the house renovations. Hope to see Jimby and Water Rat at the Sewickley practice on Friday.

    This new blog format is going to take some time getting used to. Can someone tell me where the blog control function is now?

    Hope everyone had a fantastic holiday! I know I did.

    Updated December 26th, 2012 at 06:46 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Monday, Dec. 24

    by , December 24th, 2012 at 02:50 PM (The FAF AFAP Digest)
    Swim/SCM w/Teen Fort:

    Warm up:

    600 various
    8 x 25 scull various @ :15 RI
    150 torque drill w/paddles

    Main sets:

    10 x 25 burst + cruise @ 1:00
    -- 5 fast hands breast, 5 dolphin on belly
    50 EZ

    4 x 50 w/parachute @ 1:45
    50 EZ

    4 x 100 DPS free w/paddles @ 2:00
    50 EZ

    4 x 25 kick w/board & parachute @ 1:00
    100 EZ

    Total: 2150


    +++++++++++++++++++++++++++

    Hadn't really intended on swimming today, but Teen Fort wanted company at the gym pool. So I got in this mini speed/power workout while trying to preach the virtues of dolphin kicking with fins to Teen Fort. She doesn't seem to believe me! haha

    Merry Christmas everyone!
    Categories
    Swim Workouts
  5. Sunday @ Mason, Dec. 23

    by , December 23rd, 2012 at 02:44 PM (The FAF AFAP Digest)
    Swim/SCY @ Mason:

    Had my own lane today and was able to modify quite a bit.

    Warm up:

    1000, every 4th 50 kick
    200 IM done 25 drill + 25 swim
    -- I did 900 with 12 shooters

    Main sets:

    2 x (4 x 75 kick, no fins) @ 1:40
    -- did all backstroke kick
    1 = first 25 fast
    2 = second 25 fast
    3 = 3rd 25 fast (I did it all EZ)
    4 = entire 75 fast
    extra rest after round 1

    100 EZ

    4 x 200 free or back w/paddles and fins @ 2:30
    -- I did odds strong 200 free and evens EZ 100 flutter kick w/board to recover
    -- Teen Fort called me a slacker. She has yet to learn that so called "slacking" can make you faster.

    100 EZ

    4 x 150 IM, drop a stroke @ 3:00
    -- No!!! I did 1 x 50 fly w/fins @ 100 pace + 1 x 50 EZ
    -- went 25s

    100 EZ

    8 x 25
    odds = AFAP off block
    evens = EZ
    -- I did free. Cheryl got me at 11.6 each time. I skipped the 3rd one.

    200 EZ

    Total: 3100 (with skipping a few things)


    +++++++++++++++++++++++++++

    I really liked that practice. I got in some good speed work and was able to modify to my heart's content without disrupting a lanemate. I was particularly pleased with the 25 frees at the end. Even with the benefit of manual timing, those are fast 25s at the end of practice for me. My free feels very good lately, like I'm getting a good grip on the water.

    Had a deep tissue massage after and I am now mush. Going to have a lazy afternoon and then out to dinner with friends.
    Categories
    Swim Workouts
  6. Fri & Sat, Dec. 21-22

    by , December 22nd, 2012 at 06:27 PM (The FAF AFAP Digest)
    Saturday: Recovery Swim

    600 various
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :40
    50 EZ
    8 x 25 right side shooters w/fins @ :40
    50 EZ
    5 x 50 caterpillar fly drill @ 1:10
    50 EZ
    5 x 100 DPS free w/agility paddles @ 1:45
    50 EZ
    5 x 100 DPS free w/agility paddles @ 1:45
    100 EZ

    Total: 2800


    Saturday: Drylands

    RC exercises, 15 min
    rear delt fly, 70 x 3 x 12
    wrist curls, 45 x 2 x 12, 50 x 1 x 12
    leg abductor, 110 x 4 x 8
    good mornings, 80 x 3 x 8
    cable twist w/yoga ball, 45 x 1 x 15 each side, 50 x 1 x 15 each side
    explosive leg press, 190 x 3 x 20
    standing broad jumps, 10
    knee tuck jumps, 10
    altitude drops, 10
    captains chair leg raises, 3 x 20

    stretching/foam roller, 20 min


    +++++++++++++++++++++++++

    Was too bushed after the Thursday night practice at Mason to do much on Friday. But got in a nice recovery swim. And I am going to attend yet another one tomorrow! Then I won't be able to make another one until the New Years practice. Not sure if I should go to that one or not. When I went a couple years ago, my shoulder was sore for 6 weeks. But it would be festive, and I could modify to add more kicking. Or skip bits.

    Meanwhile, while everyone is doing 100 x 100 or 50 x 100 or some such similar short rest calorie burning sets, I plan on assigning lots of 25s to my HIT folk.

    I am so ready for xmas. Gifts all purchased and wrapped, special xmas dinner food purchased and lots of goodies made.
  7. Thursday @ Mason, Dec. 20

    by , December 21st, 2012 at 12:13 PM (The FAF AFAP Digest)
    Swim/SCY @ Mason:

    Warm up:

    1200 various, I missed 100 of it

    Main Sets:

    12 x 50 @ 1:15
    #3, 6, 9, 12 fast best stroke (with fins for me)
    -- I mixed backstroke and dolphin kick (my kick counts as a "best stroke")
    -- went back (24, about 90%), double shooter (22), dolphin kick w/board (25), back (24)
    100 EZ

    4 x 25 w/parachute @ 1:15
    -- the USS team swimming before us left these
    -- they were the small ones
    1 x 50 fast
    -- did fly w/fins, 23
    100 EZ

    4 x 300 @ 1:00 rest
    1 = flutter kick w/fins & board
    2 = IM w/fins (ugh, took a masters minute during breast with calf cramp; I prolly should have done something else)
    3 = kick, no flutter, no fins (real endurance event here with no fins)
    4 = free, pull, no fins
    50 EZ

    4 x :15 VK with med ball right into 15 m sprint + 35 EZ
    150 EZ

    Total: 3800

    hottub!


    ++++++++++++++++++++++++++++


    I'm glad we did the sprint set before the aerobic set tonight. But my quads were burning from all the jumping I did at the gym yesterday. I felt shot going into the 4 x 300s after five hard 50s and parachute work. 300s do not agree with me! I may just do some easy swimming and bursts today.

    I will be in Pittsburgh for a few days after xmas. Looking forward to seeing Jimby and Water Rat. I received a free pair of pink OW goggles from B70 awhile ago. I think they would look divine on Jimby.

    Updated December 21st, 2012 at 03:55 PM by The Fortress

    Categories
    Swim Workouts
  8. Wed., Dec. 19

    by , December 19th, 2012 at 08:52 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises, 15 min
    cable crunch, trying to target obliques, 85 x 1 x 25 each side, 95 x 2 x 15 each side
    tricep press, 40 x 3 x 12
    good mornings, 75 x 3 x 8
    wrist curls, 40 x 3 x 15
    resisted track start jumps, 40 x 1 x 10, 45 x 1 x 10
    explosive leg press, 190 x 3 x 15
    total ab machine, 110 x 3 x 15
    standing broad jumps, 10
    altitude drops, 10
    seated twist w/45 lb bar, 3 x 15
    long arm crunches, 2 x 50

    Bike, 30 min

    Foam roller/stretching, 20 min


    ++++++++++++++++++++++++++


    Had a good session at the gym today. Started back with the explosive work. One of the best things that I've added to my regimen are those resisted track start jumps. I swear I've been getting off the blocks faster this past year.

    I'm going to brave another Mason practice tomorrow night. Hoping it won't leave me too plastered. The last one was a tough workout coming off taper. I'll make sure not to run or get chased by a moose first tomorrow.
  9. Mon & Tues, Dec. 17-18

    by , December 18th, 2012 at 05:17 PM (The FAF AFAP Digest)
    Monday:

    EZ 1600 recovery, basically an off day.


    Tuesday:

    Swim @ Oar Marr
    :

    Met up with Speedo, who is becoming entranced with running. I recognize the signs having experienced them myself!

    Warm up:

    800 various
    6 x 50 caterpillar fly drills
    12 x 25 shooters @ :40
    100 scull
    300 social kick w/Speedo who was having calf issue (damn that running! hee hee)

    Main sets:

    Speedo opted for 200 IMs. Really? That was highly unappealing. I didn't feel like doing anything too hard, so focused on raw speed.

    10 x 25 burst kick + cruise @ 1:00
    50 EZ

    10 x 25 burst fast hands drill + cruise @ 1:00
    100 EZ

    10 x (25 AFAP + 75 EZ) w/fins @ 3:00
    -- 5 free (10 highs), 5 breast (13 lows)
    50 EZ

    8 x 50 w/small paddles @ 1:15
    odds = torque drill
    evens = breast dolphin

    150 EZ

    Total: 4050


    +++++++++++++++++++++++++++

    I hadn't seen Speedo in a couple weeks, so it was good to meet up. I'm feeling somewhat unmotivated, which is fairly typical for me in the period between NE Champs and Xmas. Still, I felt like I got in a solid speed workout. Wanted to use my parachute, but Teen Fort has made off with it. I'm getting her her own for xmas!
    Categories
    Swim Workouts
  10. Sat & Sun, Dec. 15-16

    by , December 16th, 2012 at 12:48 PM (The FAF AFAP Digest)
    Sat Drylands:

    RC exercises, 15 min
    leg abductors, 100 x 1 x 8, 110 x 2 x 8
    good mornings, 65 x 3 x 8
    explosive leg press, 190 x 3 x 12
    super pullover, 70 x 3 x 20
    captains chair leg raises, 3 x 20
    cable twist w/yoga ball, 40 x 1 x 15 each side
    altitude drops, 10
    long arm crunches, 2 x 50
    flutter kicks on bosu, 2 x 100


    Sun Swim/SCY @ Mason:

    Warm up:

    1500 of various swim/kick/drill/pull
    I did 1300 since I'm a pokey warm upper

    Main Sets:

    3 x 150 moderate kick @ 3:00
    2 x 25 AFAP kick @ :45
    -- I did the first 150 moderate and cruised the other two.
    -- went 14s on the six 25 backstroke kicks from a push
    100 EZ

    9 x 150 @ 2:40
    2 IM (drop a stroke) + one choice
    -- tried to swim smooth on the IMs, just cruised the choice by doing flutter kick w/board & fins
    50 EZ

    3 x 75 @ 2:00
    25 drill
    25 AFAP, rest :5
    25 scull
    -- got calf cramps on the 25s; knew I would after the aerobic set
    175 EZ

    Total: 3800


    +++++++++++++++++++++++++++

    Got up and went to the Mason practice with Teen Fort this am. 9 x 150? Ouch. My body is not remotely accustomed to that. Jeff Roddin is insane if he thinks I'll ever do 200 IM! Never! I only made it through the set by completely cruising every third one. Now I'm ready for a nap. But, no, I must write my HIT workouts and attend to holiday matters.

    Updated December 16th, 2012 at 09:37 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Friday, Dec. 14

    by , December 14th, 2012 at 10:49 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    -- 5 back, 5 belly
    50 EZ

    Main Sets:

    5 x 100 smooth free w/agility paddles @ 1:40, no breathing in or out of turns
    50 EZ

    10 x (25 kick w/fins @ 100 pace + 25 EZ) @ 1:15
    -- did dolphin kick w/board, 12 highs
    50 EZ

    4 x 25 fly w/fins @ 100 pace @ :30
    -- felt kinda rough, so desisted
    100 EZ

    5 x 100 smooth free w/agility paddles @ 1:40, no breathing in or out of turns
    50 EZ

    2 x (5 x 50 backstroke kick w/fins @ 200 pace @ :45 + 50 EZ)
    -- 27 highs
    -- would have done another round, but calf was cramping
    50 EZ

    4 x 50 scull

    Total: 3600


    ++++++++++++++++++++++++++

    Squeezed in a workout because xmas errands and a high school quad meet today. I'd never been to a quad meet before; rather time consuming. Elbow still sore. It seems to bother me most on backstroke, so didn't do any of that. Hope to hit the gym tomorrow!
    Categories
    Swim Workouts
  12. Thursday, Dec. 13

    by , December 13th, 2012 at 05:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    20 x 25 shooters w/fins @ :40
    -- 10 back, 10 belly
    50 EZ
    6 x 50 caterpillar fly drill @ 1:10
    50 EZ
    10 x 50 free smooth w/paddles @ :50
    50 EZ
    10 x 50
    odds = double shooter @ 200 pace @ :45
    evens = EZ kick w/board @ 1:15
    -- the double shooters were surprisingly easy, held about 27s
    50 EZ
    500 ultra kick:
    20 x 25 burst + cruise flutter kick w/board & fins @ :30
    200 EZ

    Total: 3300


    ++++++++++++++++++++++++++++


    Elbow is still fairly useless. Did a cruisey sub aerobic workout with a lot of kicking. I figure I'll take a week off from speed work anyway.
    Categories
    Swim Workouts
  13. Wed., Dec. 12

    by , December 12th, 2012 at 09:06 PM (The FAF AFAP Digest)
    Drylands:

    RC ex
    leg press, 190 x 3 x 25
    super pullover, 50 x 1 x 25, 60 x 2 x 25
    total ab machine, 80 x 3 x 20
    good mornings, 55 x 3 x 15
    russian twists w/plate on incline bench, 3 x 25
    captains chair leg raises, 3 x 15
    long arm crunches, 3 x 50


    ++++++++++++++++++++++++++++

    PRP on my elbow yesterday hurt like a mofo. Kept me awake off and on most of the night too. The next time I go in, prolly after the Jan. 20 meet, I will have a slightly different, newer procedure. Next time, they'll draw the blood the day before, break down the platelets, and use only the "good" bits when they re-inject the platelets the following day. Injecting the platelets immediately means some of them will be useless. Hopefully, I'll be able to swim tomorrow. I was thinking of going to the Mason practice with Teen Fort.

    Couldn't get much else done today because I was being jolly and gifty.
  14. Recovery, Monday, Dec. 10

    by , December 11th, 2012 at 12:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    used fins whole time

    600 various
    10 x 25 shooters @ :40
    50 EZ
    8 x 50 caterpillar fly drill @ 1:10
    16 x 50 smooth @ 1:00
    4 x each stroke, drilled fly
    50 EZ
    6 x 100 @ 1:45
    3 x 100 free/100 back kick/100 back
    50 EZ

    Total: 2750


    +++++++++++++++++++++++++++

    Shoulders were a bit sore from the meet, but they feel better this am.

    I've met my sprinter 325 mile GTD goal for the year. I think it's useless for me to keep track of yardage. I haven't decided whether to bag GTD next year or use it to track race pace yardage.

    I'm heading to the doc's office today for my first PRP appt for my right elbow. It definitely is not getting any better on its own, even with the nitro patches. I'm hopeful it will help. The surgeon I consulted previously said it zapped the pain/helped heal his own avulsion tear.

    Still smiling about NE Champs! I think this will be my next meet: https://www.clubassistant.com/club/m...1029&smid=4336
    Categories
    Swim Workouts
  15. Day 2, NE SCM Champs

    by , December 10th, 2012 at 11:42 AM (The FAF AFAP Digest)
    100 free, scratch

    I didn't realize until late last night when I read Kirk's post that I had just missed the WR in the 50 free by .1. Still, I was aiming for a good night's sleep and opted to miss positive check in. And, honestly, I have a track record of doing better in the 50 free when it's not the first event of the day. Sometimes I nail the first event; but equally often it's a "get the cobwebs" out swim. I also wanted to put my remaining energy into my other swims. (This is sprinter think.)


    50 back, 30.8

    Very solid time, but it felt like a cobwebs event. I had a sub-par start and very glidely turn. The grab bar for backstroke is low at BU and I really dislike that. I need to figure out a way to not flat back this type of start. And flags simply bedevil me in SCM for backstroke. My SDK + stroke count is perfect for yards flags. I'm either gliding in or jamming it in SCM where I need another half stroke, not a full stroke. This was .2 slower than when I led off the medley relay 2 weeks ago, so I do have a faster time this year. Still, anytime you're under 31 that's fast. And I am now well accustomed to the fact that execution is everything in 50s.


    50 breast, 36.92, PR/NR

    WTH?! You cannot imagine my shock when I looked up and saw this time! It felt faster than 2 weeks ago when I swam a 38.2, but still. This time, unlike the 50 back, race execution was almost perfect. I had probably my best blasto start of the meet, a monster UW pullout, hit my walls well, and no floating up to the top after a pullout. Not being an evilstroker, I wasn't really sure what the national record was. Karlyn looked it up for me. I'm thinking some of that bungee cordz/parachute work paid off! Because this is a somewhat off event and I had a time this year, I was also extremely relaxed before the event. Very often, I have excellent times when this is the case.


    100 free split in 200 free, 1:04.21, PR

    I was so happy after my 50 breast that I was ready to call it a meet. But I have had this goal of trying to swim all 4 50s, all 4 100s and the 100 IM this season in SCM. This was my only chance to swim the 100 free, so, encouraged by SwimStud, I decided to swim it. I haven't swum this race since 2006 (1:06 at the very end of this same meet) ... I almost never race the 100 free. So I was somewhat unsure of a race strategy. I took 9-10 SDKs on the start and 5-6 off each turn. Stud said all my breakouts were smooth, and they felt that way. I guess doing the ins & outs in practice helped. I breathed doubles the whole way, with a single thrown in a bit before the turn on the second and third length. Splits were 30.6/33.6, pretty good for me, especially given the fact that I was tired and my muscles were screaming at me the second 50. The 100 free really isn't so bad with the SDKs. Now I want to do it in yards! Right now, this time is #1, helped along by the fact that some other speedy freestylers like Eney have been injured or whatnot.


    +++++++++++++++++++++++++++++


    Overall, this is definitely my best meet of the year! Maybe my best meet since March 2011. I had 4 PRs. While I was thrilled with my two NRs, I was also extremely pleased with my 100 fly and 100 free. 100 IM was probably my worst event with that debacle on the start. Suffice to say, I am a fan of the lay on the couch for a week before your meet taper! I may re-think future tapers somewhat. I had thought it was not ideal to be out of the water the week before a meet. I was only in the water 3 of 8 days before the meet, but it seemed to have little ill effect.

    I don't feel quite as exhausted and sore as usual after a two day meet, but I may be still on a high! It is very cool having the NRs in all four 50s. As a bonus, my NR in the 100 backstroke survived the meet!

    Updated December 12th, 2012 at 12:11 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  16. Day 1, NE SCM Champs

    by , December 8th, 2012 at 11:11 PM (The FAF AFAP Digest)
    I am really happy with today's events, especially considering I was only in the water 3 out of the last 8 days before the meet. Minor glitches in every race, as there so often are, but I seemed to do better as the day went on.


    100 IM, 1:12.2

    My first big mistake right off the bat. I dove in and my hands separated on the dive with my left arm going down to my waist. I'm not sure this has ever happened to me on a start in a meet ... not at BU anyway. The same thing had happened to me earlier in warm up. So I spent some time wondering if I had been DQ'd, though this must be virtually impossible for officials to see. It certainly made me slower and took away my best weapon (my start and initial SDK). I soldiered on. Didn't feel that great on the last length. Last year, I was 1:11.99 here. I almost certainly would have been faster without that initial mishap, so was pleased with the end result especially given the stomach issues of the week. And it is still my 3rd fastest time of my masters career.


    50 free, 27.91, PR, NR

    My free felt very good in warm up, so I was optimistic, just a bit spooked about the start. Oddly, I was not really set on the start. I thought the starter said "stand," but quickly saw that he had not and got back down only an instant before the gun went off. I'm not sure the miscue hindered me as I still got off the blocks faster than the adjacent lanes. Definitely took a good look at the wall, , and without thinking took a breath quickly off the turn. I usually take one half way on the second length. Happily, my mental error mattered not. I touched in my best time ever, faster than my B70 swims. This had been my focus event for the meet; I've done much more AFAP freestyle in practice this fall with my shoulder better. I was still really surprised and thrilled. As Ande would say, the NR was "soft" and woud eventually be broken. I am no less delighted. My first NR in a non-dolphin kick event!


    100 fly, 1:09.3, PR

    I went thought the usual mental process of whether I should scratch this event. . I was tired and happy after the 50 free. And was also wondering whether perhaps a sickness taper was good for 50s, but not so much for 100s. But everyone else seemed like they were dreading it too, so I had company. And I thoroughly surprised myself! This is .5 faster than my B70 time from 2009. Last year at this meet, I went a 1:11. The race went well except that I swallowed a huge mouthful of water going into my third turn. I didn't get as much air as I wanted and couldn't SDK as far as I normally do off that wall. I definitely died the last 15 meters despite going out in what I thought was easy speed. I was just shocked when I looked at the clock. Karlyn later told me I swam a "ballsy race" because I was a tad ahead of her at the 75. The truth is that I never saw her or even looked for her because I assumed, based on her times and seed that she'd beat me by several seconds in SCM. I guess I have learned to swim my own races. I was astonished to beat AJ Block, lanes away, who beat me in yards at nationals. For the third event swim of the day, this is fantastic for me. This time makes me much more excited to do this race in yards! More easy speed or ultra fly in practice.


    -----------------------------------------------------


    A nice dinner after with fellow bloggers SwimStud, Mike and Tim and drinks at the hotel with Stud. Stud gets kudos for helping into my uncomfortable Arena closed back suit. I switched into an open back suit during my 2.5+ hour break before 100 fly and was much more comfy. Hoping for a little shut eye. But my hotel room is very warm. Who woud think I'd have to open my window in Dec. in Boston?!

    I think I will scratch the 100 free fairly early tomorrow. Don't need to do a split request and would rather swim the 100, if I want to, at the end of the meet in the 200 rather than before the 50 back.

    Updated December 8th, 2012 at 11:28 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  17. Better, Thursday, Dec. 6

    by , December 6th, 2012 at 07:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    1200 with a few bursts and up tempo 25s


    ++++++++++++++++++++++++++++

    I feel better today. Still a bit queasy but able to eat at least. Have had a weird headache most of the day and a bit of a sore throat. I hope that's not some new thing. Poor Fort Son started getting sick in the middle of the night last night and Lil Fort seems under the weather.

    Psych sheets for BU are up:
    https://docs.google.com/a/regionalym...T2c/edit?pli=1

    There are a lot of VERY fast ladies in the 50-54 age group at this meet, somewhat unusual: Andrea Block, KPN, Kim Crouch, Carolyn Voorhees, etc.

    Here's the timeline:
    https://docs.google.com/file/d/0B-m1...ZHM/edit?pli=1

    My events are at:

    100 IM, 10:45 am
    50 free, 12:02
    100 fly, 2:30

    100 free (prolly a 50 split depending on how Sat goes), 11:45
    50 back, 12:52
    50 breast, 2:02
    200 free (maybe 100 split), 3:05

    50 free had been my focus event for the meet. I don't think I'll want to do an AFAP 100 free that close to my 50 back on Sunday anyway. I might want a redo from Sat. given that the 100 IM is first and will take the edge off my 50 free without more rest. On the whole, given this week, however, I'm not going to worry about my times overly much. I'm glad I at least have times in 5 SCM events and a very fast time in my baby the 50 back.
    Categories
    Swim Workouts
  18. Wed., Dec. 5

    by , December 5th, 2012 at 05:55 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    1200 with a few burst and up tempo 25s


    +++++++++++++++++++++++++++++

    I could not move off the couch yesterday. I did at least sleep through the night last night. Still feeling nauseous and exhausted today, but managed to at least get in the water. I haven't been able to eat much; thinking about food makes me nauseous. Highly unusual for me!

    Is it worth it to travel up to Boston this weekend?

    I was very excited about the meet, but that excitement has been kinda zapped by this nasty virus. I would expect to feel better by then, but will my body have recovered? Recovered enough to bang out fast 100s? Rather a large expense to travel to swim poorly. I guess I will make a game day decision on Friday. I'll most likely go and hope for the best. I don't want to miss seeing Aztimm and Swim Stud! From what I can recall, this is the first time I've been sick going into this meet. I guess I was bound to have bad timing sooner or later; can't seem to avoid getting derailed on occasion in masters.

    No psych sheet yet for NE Champs. Meet topped out at 492 swimmers, almost the same as last year.

    Found this link with tons of references to swimming physiology studies:
    http://coachsci.sdsu.edu/swim/physiol/table.htm

    Updated December 5th, 2012 at 09:29 PM by The Fortress

    Categories
    Swim Workouts
  19. Ugh! Monday Dec. 3

    by , December 3rd, 2012 at 07:12 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 ...
    Categories
    Uncategorized
  20. Sunday, Dec. 2

    by , December 2nd, 2012 at 08:10 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    10 x 25 shooters w/fins @ :45
    50 EZ
    5 x 50 burst + cruise @ 1:30
    50 EZ
    3 x 25 @ 100 pace + 25 EZ @ 1:30
    100 EZ

    Total: 1450


    +++++++++++++++++++++++++++++

    Back from South Carolina after a couple days on the road. I am so proud of Lil Fort! She raced her heart out at AAU Cross Country Nationals, dropping over a minute, and finishing 6th overall. This is the first real competition she's had in a XC race this year and that made a huge difference. She ran 10:49 in the 11-12 3K. The competition was fiercer this year than in previous years. We theorize that people are boycotting USATF Nationals in NM bc of the altitude. There were teams from CA, TX, FL, etc.

    Unfortunately, I felt like crap in the water after 2 days of very poor sleep and travel. Reminds me of my pre-Auburn power outage debacle. I also seemed to have strained my lower right calf muscle sprinting at top speed around the cross country course with Mr. Fort to cheer for Lil Fort. I hope it feels better by next Saturday. Prolly falls in the category of doing dumb things while tapering. But it was worth it!

    NE Champs is up to 412 swimmers with one day to go. I've been watching SPSM results. I notice they start at 12-1 pm each day -- jealous!
    Categories
    Swim Workouts