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

  1. Indy, Day 3

    by , May 13th, 2013 at 11:31 AM (The FAF AFAP Digest)
    Yesterday was the third day of a great meet for me. Nationals have been somewhat difficult for me as of late (labral tear, elbow tear, insomnia, power outages, etc.) But this meet I was healthy, uninjured and got at least a semblance of shut eye. And it really paid off with 6 PRs, 3 NRs and near misses on 2 other NRs.

    Day 3:

    I felt pretty good during warm up, just some leg fatigue. By day three, when you're UW 15 meters for all your races, leg fatigue is inevitable.


    100 back, 1:01.30, PR, Missed NR by .01:

    I'm not gonna lie. I looked up at the time and was a little heartbroken. I would rather have swum a 1:01.5. My splits were good -- 29.3 & 31.9. But I didn't have the leg power on the second 50, especially the last 25, and that cost me. My turns were a little glidey (2 strokes before flipping) and my entry on my start could have been cleaner. I let myself be disappointed during my warm down and then shrugged it off. The time was still a PR and I have been the beneficiary of a .01 swing on other occasions. Plus, it will still be the AA time this year since Karlyn swam a 1:01.7 earlier this year. I knew swimming this on day 3 wouldn't be ideal, so I will have to figure out when and where to swim it rested. Certainly keeps me hungry! And I am encouraged since I still feel like my 100 training wasn't ideal this season.

    Here's a vid that Stud took with a nice "dammit" at the end:
    http://www.youtube.com/watch?v=IXsOI...ature=youtu.be



    50 free, 24.67, PR/NR

    I used to dislike the 50 free. But since it occurred to me that I could try SDK-ing on the start, I like it more and may start swimming it more often. I had a tad slow reaction time compared to my other swims. I took 11 kicks on the start and from the vid it looks like that took me to about 13 meters. Then, I took 9 rather than my usual 5-6 on the turn. My breakouts didn't look great (lack of access to blocks). My flutter kick/leg drive looked really solid until right at the end. I was thrilled with the time! I knew 1980 Olympian Sue Walsh had swum a 24.7 last month, so knew I had to improve on my Zones time of 24.86. Really happy with this for the final event of a 3 day meet. Ellen and Stud took vids. I think that is Teen Fort screaming at the end.

    http://www.youtube.com/watch?v=DiKcA...ature=youtu.be

    https://www.facebook.com/photo.php?v...type=2&theater


    ~~~~~~~~~~~~~~~~~~~~~~~~~~

    Best event: 50 fly
    Most Frustrating event: 100 back

    Here's a couple other vids from the meet:

    50 back:
    http://www.youtube.com/watch?v=GW0X0F4sgMo

    50 fly vid:
    https://www.facebook.com/leslie.livi...40?ref=tn_tnmn
    -- shows a total of 13 strokes and a glidey turn

    100 IM vid:
    http://www.youtube.com/watch?v=O7jNS...ature=youtu.be
    -- no SDK on breast to free turn
    -- did not need that breath inside the flags


    Battle Plan:

    I'm going to reboot for LCM Zones in late June. I'll be moving in late July, so July and August I will likely not be as laser focused on swimming. And I have to find a place to train in Pitt. As for next SCY season, I will not go to Santa Clara -- shallow outdoor pool. I may focus on the Harvard SCY meet and Colonies Zones SCY instead. Onward!

    Teen Fort did not have a great meet. She didn't taper enough. But she ended with a great race in the 200 breast, taking the win in the final 5 yards. She hadn't swam that race since age 14. Funny, that her best race was the 200 breast and mine was the 50 fly! She did enjoy the experience and meeting lots of masters. I think she will talk up masters swimming in college next year and she may swim at LCM Nats at U of Md next summer.

    Updated May 13th, 2013 at 05:30 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  2. Indy, Day 2

    by , May 11th, 2013 at 10:12 PM (The FAF AFAP Digest)
    Had a fantastic time at the form/stalker dinner last night, meeting lots of new folk. One of them (same age) actually has a son the same year same college as Fort Son. Small world. Had a semi decent nights sleep for a traveling insomniac. The only am emergency was that Teen Fort lost a contact in the am and hadn't brought any replacements. Ack. I've learned the hard way to pack extras after swimming a one eyed day at Zones one year. In any event, I had a great day two and am so excited I fear I wont fall asleep.

    50 fly, 25.70, NR/PR

    I really thought that I would not swim faster than Zones where I had perfect walls. In fact, I had a wager on it. But I decided to use my nose clip for the first time in fly and took an extra kick on the second length. That and a little more rest allowed me to shave off .2. I did have a slight glide at the turn. The ever witty Ellen took a vid (thx!) and I counted 13 strokes. I didn't quite take the whole 30 meters UW, but was fairly close. Comparing vids, I can see my DPS has improved in fly since Greensboro; it felt long and powerful. Very happy about that swim.


    100 IM, 1:02.3, PR

    I hadn't swum the 100 IM in SCY in 2 years and never at nationals, so was a tad nervous. But very caffeinated! I missed the NR by .2 and it was all in my breast to free turn. I glided in and then, brain fart, didn't SDK off the wall. Maybe my legs where telling my brain they were done. I wanted at least a body length lead at the 50, and went out n 27.7 (12 + 12 SDK). Fast, but it didn't feel excessive. Did not have a particularly speedy evil leg, and lost some ground there to a real evilstroker. But my free leg was fairly solid and I pulled away a bit at the end. So psyched about the time! A PR by 2 seconds.


    ~~~~~~~~~~~~~~~~~~~


    Really hoping for some sleep tonight. Tomorrow 100 back and 50 free. It could be the first nationals ever where I don't scratch an event. . The speedy Water Rat beat me to it!

    Updated May 11th, 2013 at 10:46 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  3. Indy, Day 1

    by , May 10th, 2013 at 05:09 PM (The FAF AFAP Digest)
    Yes it is! It is sprinters day 1!

    50 back, 27.04, NR

    Great first event for me. My first event at Nats isn't always my best, so I was glad to see this time. Execution was good except I was too close to the wall on my turn. It didn't effect me materially, but might have made the .05 difference in getting under 27. Still extremely pleased. This event is clearly my baby with a 4.5 winning margin. I felt like I had a fast reaction time. But that doesn't seem to be listed in the results. I did really jam my finger on the finish, which required ice and 4 ibuprofen.


    50 evil, 32.80, PR, 2nd

    Really pleased with the time, but my execution was iffy. I dove in and took my bloody time taking my dolphin kick. And I had to short stroke both walls. I pulled ahead on the UW off the wall, but Kim Crouch tracked me down, out touching me by .02. I've never beaten her in yards. My turnover looked slow on the vid too (in complete contrast to my other strokes). Breaststroke is the most aggravating, unsightly, frustrating, bizarre stroke. And hence I am completely happy with my fake evil time!


    ~~~~~~~~~~~~~~~~~~


    Day 1 is in the books and went very well. Teen Fort won her 50 evil so we are mommy daughter national champs. Now off to forum dinner!
  4. Wed., May 8

    by , May 8th, 2013 at 06:23 PM (The FAF AFAP Digest)
    800 EZ

    ~~~~~~~~~~~~~~~

    Our new Arena Mark 2 suits arrived today. Relief! And no acid green or white! Just a nice dark gray. Teen Fort and I went to get pedicures and are all set to go. Just hope the flight goes smoothly. I sort of feel like Water Rat -- ready or not here I come. I've definitely had much less rest than I did before NE Champs bc I've been so busy.

    Good luck everyone!

    Updated May 8th, 2013 at 10:04 PM by The Fortress

    Categories
    Swim Workouts
  5. ACPSD, Tuesday, May 7

    by , May 7th, 2013 at 03:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    600 various
    50 scull
    6 x 25 shooters w/fins @ :40
    4 x 25 in & outs
    50 EZ
    3 x 50 burst + cruise
    50 EZ
    1 x 25 @ 100 pace + 75 EZ

    Total: 1250


    ~~~~~~~~~~~~~~~~~~~~~~

    I am suffering from Arena Carbon Pro Stress Disorder. I feel somewhat better after I talked to Olympian Nelson Diebel in person just now to confirm that new suits for Teen Fort and me will arrive via Fed Ex by tomorrow am. So far, I am very impressed with Arena's response to the problem. If they continue to handle this gracefully without worrying overly much about their bottom line, they will have built a lot of customer goodwill. I can't wait to try out the Mark 2! Though the ACPSD will not abate until they are actually in my hands. I am taking Lil Fort to the gym to run, so I will do some RC/scap work there.

    Got this very nice note from Tim McCool:

    Leslie,

    This is Tim McCool. I am the VP GM in charge of Arena North America. I want to personally wish you good luck. I also want to apologies for the stress you’ve endured as a result of our suit. We did not intend for this mishap, but we are doing everything possible to correct the problem and our utmost to try to make this as pain free as humanly possible on our valued athletes.

    Again, best of luck, and thank you so much for your passion and support of Arena.



    Oh no! I forgot to ask what colors the suits were. Now I have to stress about acid green or white.

    Updated May 7th, 2013 at 06:29 PM by The Fortress

    Categories
    Swim Workouts
  6. Ban B*tchies, Monday, May 6

    by , May 6th, 2013 at 05:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    2 x 50 front scull
    8 x 25 shooters w/fins @ :40
    50 EZ
    3 x 50 burst + cruise
    50 EZ
    1 x 25 @ 100 pace + 75 EZ
    50 EZ

    Total: 1300


    ~~~~~~~~~~~~~~~~~~~~~~~~~~

    Nothing like hearing your suit from Nationals has been banned to start the taper bitchies! Could the timing be any worse? At first, I thought my carbon pro (used one day at NE Champs) would be outside the ban since I purchased it last October. But no, it has the banned bar code. Oddly, a carbon pro suit I purchased in Feb 2012 (my very first one) also has the offending code, though it is outside the time frame Arena mentions. I've worn that suit a ton, so no worries there, though I would have continued to wear it at local meets. I can't really rely on my fairly new Speedo LZR with the hole (which I wore at Zones). I have other really old LZRs, but would only wear them at local meets. Teen Fort's brand new suit is also banned. I emailed Jamie at Arena USA with our sizes, colors, models. I'm hoping they will put some aside for us. It makes me nervous having to rely on people getting it right in Indy without a back up plan. I have a LZR on hold and may just go get it tomorrow, though I assume Speedo will be selling them in Indy.

    Teen Fort already has the taper bitchies. She's nervous about swimming her first 200 breast since she was 14.

    Happily, we did sign a full price contract on our house. I am just hoping the inspection/appraisal process goes more smoothly this time. No one could be as whacko crazy as our first prospective buyers though.

    3 more days!
    Categories
    Swim Workouts
  7. Sat., May 4

    by , May 4th, 2013 at 07:21 PM (The FAF AFAP Digest)
    Swim/SCM/Solo:

    500 various
    4 x 50 scull
    2 x 50 torque drill
    50 EZ
    6 x 50 burst + cruise
    50 EZ
    10 x 25
    odds = up tempo free
    evens = EZ
    150 EZ

    Total: 1550m


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Didn't swim yesterday. Been really busy with house things and frantic cleaning. Our house was the featured house in our local NoVa mag on Wed. and that generated some showings the last few days. We are apparently about to get a full price offer. And a couple from Chicago is flying in just to see the house and want to make a cash offer. The latter would be better for us since the appraisers don't know what to do with our house. There is nothing comparable. Fingers crossed that all goes well and one of these works out. The good thing about the house being on the market is I don't fret, our even think much, about taper!

    My allergies have really been bothering me, but I am not descending into sinus infection territory.

    Updated May 4th, 2013 at 07:30 PM by The Fortress

    Categories
    Swim Workouts
  8. Thursday, May 2

    by , May 2nd, 2013 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    400 various
    4 x 50 fly drills @ 1:10
    4 x (25 scull + 25 free) w/agility paddles @ 1:10
    8 x 25 back shooters w/fins @ :40
    50 EZ
    4 x (25 free w/slow arms & fast feet + 25 EZ DAB)
    50 EZ

    Main sets:

    6 x 25 burst + cruise
    75 EZ
    2 x (25 back from the blocks @ 100 pace + 75 EZ)
    -- 14 lows
    75 EZ
    10 x 25
    odds = up tempo free w/fins
    evens = EZ
    50 EZ
    100 scull

    Total: 2200


    ~~~~~~~~~~~~~~~~~~~~~~~~~~

    Did a slightly modified version of taper workout #4 from the HIT forum: http://forums.usms.org/showthread.ph...Non-Taper-Sets

    I've been tapering 5 days now and my legs are definitely still tired. But it's almost time to do virtually nothing. :-)

    The depth on my backstroke starts is still sort of inconsistent. But I had a really deep one when I went 27.2 last weekend, so I won't fret over it. In fact, I think I will be pretty laid back about the 50 fly and 50 back at Nationals bc I posted such fast times (for me) at Zones. If I don't go any faster, no worries! The two events I'm most focused on are 100 back and 50 free. I wish they weren't the last day ... Ah well.

    Who is up for a forum dinner on Friday night: Here is a possible restaurant: http://www.palomino.com/
    Categories
    Swim Workouts
  9. Wed., May 1

    by , May 1st, 2013 at 04:01 PM (The FAF AFAP Digest)
    Did "workout" #3 from the HIT forum:

    600 various
    4 x 50 scull @ 1:15
    5 x 50 EZ backstroke @ 1:00
    5 x (25 shooter + 25 EZ) @ 1:15
    5 x EZ free @ 1:00

    Total: 1550


    ~~~~~~~~~~~~~~~~~~~~~~

    I think I have only a couple days left of tapering in me before I start getting really antsy. I really hate the last week of taper. And it's already time to register for the next meet -- LCM Zones in Richmond Jun 22-23. http://www.usms.org/comp/event.php?M...0130622CZChmpL. I need to work on some arm endurance for that meet.
    Categories
    Swim Workouts
  10. Tuesday, April 30

    by , April 30th, 2013 at 04:23 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    500 choice
    4 x 50 scull w/agility paddles @ 1:15
    6 x 25 shooters @ :40
    50 EZ

    Speed Sets:

    4 x (4 x 25) @ 1:00/1:10/1:20
    1st 25 = burst + cruise
    2nd 25 = burst + cruise
    3rd 25 = EZ
    4th 25 = @ 100 pace (2 back, 2 free)
    50 EZ between each round

    4 x 25 in & outs w/fast free flip
    200 EZ

    4 x (25 AFAP + 75 EZ) @ 4:00
    -- 2 back from the blocks, 13s
    --2 free w/fins from a push, 10 lows
    200 EZ
    100 scull

    Total: 2500


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Did a slightly modified version of taper workout #2 from the HIT forum:
    http://forums.usms.org/showthread.ph...547#post286547

    Here are official results from Colonies Zones:
    http://www.patriotmasters.org/Colonies.2013.Results.htm

    A couple pics of Teen Fort and me and one of our mixed 200 medley relay. A fellow swimmer commented of our relay pic, "why are there midgets in the middle of the swimmers?"
    Categories
    Swim Workouts
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  11. Monday, April 29

    by , April 29th, 2013 at 04:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    550 various
    4 x (25 scull + 25 torque drill) w/paddles @ 1:15
    50 EZ
    4 x 50 double shooters w/fins @ 1:30
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ
    4 x 25 in & outs, fast free flip
    50 EZ
    1 x 50 @ 100 pace
    -- backstroke from the blocks, 30 mid, cramped
    -- I can dolphin kick through cramps, but not flutter kick
    200 EZ
    4 x 25 in & outs, backstroke @ 100 pace with race finish
    100 EZ
    2 x (25 AFAP + 75 EZ) @ 4:00
    -- free from a dive off the side on the top, 12 highs
    -- could feel I was bouncing, need a bigger kick
    50 EZ
    2 x (50 AFAP w/fins + 200 EZ)
    -- fly (23 mid), breast (27 mid)
    100 scull

    Total: 2850


    ~~~~~~~~~~~~~~~~~~~~~~~~

    Did a variation of workout #1 from the HIT forum: http://forums.usms.org/showthread.ph...Non-Taper-Sets. Couldn't remember it exactly; did some extra speed work inadvertently. 11 days to go!
    Categories
    Swim Workouts
  12. Sunday, April 28

    by , April 28th, 2013 at 08:29 PM (The FAF AFAP Digest)
    Gym:

    20 minutes of RC/scap ex
    20 minutes of stretching/foam rolling

    Swim/SCY/Solo

    600 various
    8 x 50 /agility paddles
    Odds= front scull @ 1:10
    evens = free
    50 EZ
    8 x 25 shooters w/fins @ :40
    100 EZ

    Total: 1350


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

    Just loosened up today. Getting back on the HIT taper schedule tomorrow.
    Categories
    Uncategorized
  13. Friday, April 26

    by , April 26th, 2013 at 03:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x (25 front scull + 25 free) w/agility paddles @ 1:05
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 SDK burst + cruise w/fins @ 1:00
    100 EZ
    4 x 25 free burst + cruise @ 1:00
    100 EZ

    4 x 25 in & outs, fast free turn
    50 EZ
    4 x 25 in & outs back turn @ 100 pace
    100 EZ

    5 x (25 flutter kick w/board & fins @ 100 pace + 25 EZ) @ 1:15
    -- 11 high-12 flat
    100 EZ

    5 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- 3 free (10 lows), 2 breast (12-13)
    100 EZ

    2 x broken AFAP 100s w/fins + 200 EZ
    -- 25s @ :30
    -- backstroke kick, 43
    -- IM, 44 (very fast for me)
    100 scull

    Total: 3700


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Last hard workout before I start my nationals taper! I've swum 9 days in a row, so tomorrow will be an off day. I feel like I successfully bumped it up this week after resting hard last week. I've never tried this approach before Nationals before, but I'm confident I will be fine.

    I liked what Kevin Doak had to say in Swimmer's Center Lane feature -- you'll get faster by doing lots of 12.5s @ 1:00 with "platinum speed." I've done a lot more of these since I started writing the HIT workouts and feel it's made a big difference for me.

    My parachute is really shot. The cord ripped and I retied it, but now it's short and my feet hit it sometimes. So I decided to invest in the drag fly: http://www.dragandfly.net/. Here's a goswim vid on what you can do with it: http://www.goswim.tv/entries/6788/equipment---dragfly.html

    Updated April 26th, 2013 at 04:07 PM by The Fortress

    Categories
    Swim Workouts
  14. Thursday, April 25

    by , April 25th, 2013 at 04:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    6 x (25 front scull + 25 free) w/agility paddles @ 1:05
    50 EZ
    5 x hypoxic 50 @ 1:15
    -- 20 yards UE each 25 with open turn, on belly
    50 EZ
    5 x 25 in & outs, backstroke turn @ 100 pace
    50 EZ
    3 x 100 smooth backstroke w/agililty paddles @ 2:00
    -- UW 12.5 each 25
    50 EZ
    3 x (8 x 25 shooters w/MF @ :35 + 50 EZ)
    -- 8 back, 8 belly, 8 right side
    100 scull

    Total: 2675


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Recovery workout today after two hard days. I'm going to my last 3500+ workout tomorrow, and then settle in for 2 weeks of taper workouts.

    I've attached a pic from my 50 fly (far right) and two from my 100 fly. Glad to see my hands were entering at the correct place during my 100 fly, and I liked my SDKs off the turn.

    Updated April 25th, 2013 at 04:10 PM by The Fortress

    Categories
    Uncategorized
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  15. Wed., April 24

    by , April 24th, 2013 at 04:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up & Transition: (1975)

    600 various
    8 x (25 front scull + 25 free) w/agility paddles @ 1:05
    50 EZ
    6 x hypoxic 50s w/fins @ 1:15
    odds = SDK on belly, 20 UW each 25
    evens = SDK on back, 20 UW each 25
    50 EZ
    5 x 25 in & outs, fast free flip turns
    50 EZ
    5 x (25 free w/slow arms & fast feet + 25 EZ DAB) @ 1:30
    100 EZ

    Main Sets:

    I did some sets from workout #3 week 17 of the HIT forum:
    http://forums.usms.org/showthread.ph...Non-Taper-Sets

    2 x (4 x 25 @ :45 + 50 EZ @ 1:00)
    1 = smooth
    2 = burst + cruise
    3 = burst + cruise
    4 = 90% (free w/fins, 10s)
    50 EZ

    4 x (25 AFAP kick w/fins + 50 EZ) @ 2:00
    -- flutter kick w/board & fins, 11 flats
    100 EZ

    7 x 50 @ 1:30
    1 = smooth back
    2 = smooth back
    3 = 35 fast back
    4 = 50 fast @ 100 pace back w/fins (25)
    5 = EZ
    6 = EZ
    7 = AFAP (fly w/fins, 23)
    100 EZ

    1 x broken 100 backstroke kick w/fins
    -- 25s @ :30
    -- under 15 m+ each 25
    -- went 10, 11, 11, 11 (43)
    200 EZ
    100 scull

    Total: 3575


    ~~~~~~~~~~~~~~~~~~~~~~

    I meant to do another broken 100 or two, but I was too tired at the end. Still some residual fatigue from the meet.

    I did see the doc about my knee last week. He doesn't think that there's any tearing or a stress fracture, just some strain and inflammation. My left knee is also looser than my right knee. He wants me to quit doing the extreme angle iso squats with weights. He's not keen on the altitude drops either, but thinks the injury was more likely from the deep iso squats. I've been icing it every night and it does feel a bit better. My elbow feels sorer after the meet, but I assume that's from going off the blocks. I want to get in for one more PRP treatment, but am going to wait until after Nats, maybe even until after LCM Zones in June. Shoulder is most excellent!

    Decided to fly to Indy. Teen Fort has to be back Monday for an AP test, so driving doesn't really work.

    I have a DVD of our relay swims. Don't really know how to download it and upload it to youtube though. Maybe Lil Fort can tell me. I was very deep on my backstroke start in the 50, though it didn't seem to hurt me. Looked perilously close to the 15 m mark again. I need to stick with 14 kicks.

    Updated April 24th, 2013 at 05:04 PM by The Fortress

    Categories
    Swim Workouts
  16. Tuesday, April 23

    by , April 23rd, 2013 at 04:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x (25 front scull + 25 free) w/agility paddles @ 1:10
    50 EZ
    5 x 50 hypoxic w/fins @ 1:15
    -- dolphin kick on belly UW 20 yards each 25 with open turn
    50 EZ
    3 x 100 hypoxic backstroke kick w/fins @ 2:00-2:15
    -- UW 15 m+ each 25
    100 EZ

    Main Sets:

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

    24 x 25
    odds = 25 @ 100 pace @ :30 (6 free & 6 back w/fins, 12s)
    evens = EZ backstroke kick @ :45
    100 EZ

    5 x (50 @ 100 pace w/fins + 150 EZ)
    -- back (25), breast (29), free (24), back (25 flat), fly-back (25)
    100 scull

    Total: 3850


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Still feeling very beat from the meet. Last night's "gentle deep" tissue and several night's poor sleep probably are compounding this. I laid off full throttle today, but did plenty of 100 pace efforts. Would really love a long sleep tonight. My son Jimby left this am. He had a very good Zones despite professing to be "sick" before hand. I can't remember a meet where he didn't make this complaint. :-) We had a discussion at the meet about whether "mind matters" for racing. He says no. I say yes. This was one of the first meets in ages where I did not contemplate scratching 100 fly or spend the whole meet dreading it. And I had a breakthrough swim.

    On the house sale, this is hilarious. The psycho buyers want to bring in a fourth structural engineer. This is after the third engineer, whom they paid, opined that the foundation was structurally sound and that there were only discretionary future repairs. They are nuts!
    Categories
    Swim Workouts
  17. Monday, April 22

    by , April 22nd, 2013 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    5 x 50 front scull w/agility paddles @ 1:10
    5 x 50 caterpillar fly drill @ 1:10
    5 x 50 smooth free w/agility paddles @ 1:00
    50 EZ
    5 x 50 smooth back @ 1:00
    50 EZ
    10 x 25 shooters w/fins @ :45
    (easy interval to keep heart rate down)
    100 EZ

    Total: 2050


    ~~~~~~~~~~~~~~~~~~~~~~~~

    Have that hit by a mack truck feeling that I get after multi-day meets. But it was so worth it! Just did an easy recovery workout today, and have a massage later to work the kinks out.

    Here are the results from Zones, including split requests:
    http://www.sportsmd.com/Articles/id/30.aspx

    One thing that was very cool was watching a 100 year old man swim the 50 free. He didn't even need help getting into the pool. Very inspiring and he got a huge SO.
    Categories
    Swim Workouts
  18. Zones, Day 2

    by , April 21st, 2013 at 05:30 PM (The FAF AFAP Digest)
    I came in a bit late this am (getting the house ready for an open house). That meant I had to warm up in the rec pool with no backstroke flags. Not ideal and perhaps contributed to some misadventures in my 100 back.

    400 Mixed Medley Relay, 3:57, 100 back split, 1:02.11

    We grabbed first place overall and will definitely end up high in the TT rankings. We also had two swimmers who had just swum the 100 IM, and were pretty tired. My 100 back was fraught with turn problems. They seem to be due to my stroke count from the flags changing from prior years. I'm wondering if doing a fair amount of backstroke with agility paddles has helped my pull? I've customarily taken 3 strokes and flipped. I did this on the first 25 and my feet went entirely over the gutter, no push off. A huge collective groan from my team on the side. I just started SDK-ing like mad. The second turn I took two strokes and was too far from the wall. The third turn I took 2 1/2 strokes and that worked best. But who can plan on that? I may have to work on taking 2 long hard strokes before flipping. Any other advice? That must have cost me .5+ seconds. If I had had only a decent turn, I would have had a PR; my prior best was 1:01.99 with the floaty suits. So, I was pleased with the time considering the execution problems. It's actually .3 faster than I went at Nationals last year, though I had a terrible day on day one last year for various reasons. I am hopeful I can take a second off that swim with a full taper. My splits were 29.7/32.4. I swam it 50 easy speed, 25 build, 25 sprint. I will stick to that pacing strategy at nationals. I did put in a split request for this event as well.


    100 fly, 1:00.8, PR

    I had a lot of rest after 100 back, which I was grateful for as that is an exhausting leg dominant event. I planned to swim the race 75 easy speed + 25 whatever I have left. The last 5 strokes were horribly painful and piano-ish. But I was thrilled thrilled with the time. I haven't swum a decent 100 fly in SCY since 2010 (1:01.3). Splits were 28.0/32.7. I can't really get these any closer without training more for this event. This is only .5 off the NR. That .5 was lost in the last 5 strokes for sure. Still, this was the end of a two day meet. I was very happy with it. It helped to have friends cheering at the end of my lane. I'm hopeful it will hold up well against nationals times. And I'm glad I got it off my plate for the season!


    Women's 200 medley relay, backstroke lead off, 27.3

    We finished first overall! I only had about 20 minutes after the 100 fly for this race. I did have time for maybe a 250 warm down. I thought my legs would be beyond fried for the 50 back. But they didn't feel too bad. I did feel a bit ragged the last 10 yards. But this is a great time for my 7th event over two days.


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    Overall, I couldn't be more pleased with my Zones meet. This is the best one I've had in years. I usually do a more gradual rest going into a non-taper meet than I did last week. But 4 days of drastic rest really helped zap the fatigue and produce some great times.

    I may start using my nose clip for all my 50s.

    Feeling quite bushed at the moment. Will just do a recovery workout tomorrow.

    Updated April 21st, 2013 at 06:46 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  19. Over the Moon! Zones, Day 1

    by , April 20th, 2013 at 07:22 PM (The FAF AFAP Digest)
    I was exceedingly glad I rested hard the last 4 days. I had a lackluster start, but from then on it was fast.

    100 free, 58.4, Zones Record

    This was a mediocre swim. I wasn't jazzed up to really really crank it with a relay soon after. I had a great start (9 SDKs) and took it out very conservatively given my concern with my 100 conditioning (28.0). Unfortunately, I only got a toe on my second wall, which stopped me dead in the water. Mollie said she say me stop dead/look splayed and wondered what happened as she zoomed by. This mistake demotivated me for my second 50, though I finished in 30.3. That botched turn cost me a good second, I'm sure. Definitely slower than my SCM 100 free from Dec. I've been frequently flipping too far from the wall in practice and I think this carried over to the meet. I've also never had fantastic flip turns since I race free infrequently. This is an item I really need to focus on. Mollie did point out to me that this time was a Zones Record, which did make me feel better.


    Mixed 200 medley relay, 50 back lead off, 27.29

    Our medley relay won overall with a 1:42. Our flyer went 22.0. Teen Fort split a 30 in evil and was happy. I was super pleased with my 27.29 leadoff, which is only .03 off my NR. I had a very good start. My only flaws were a bobble in my streamline on the second 25 and I was a bit too shallow (Yes, I hyper-analyze all technique aspects of my races.) I took fewer kicks on the second 25 since I was perilously close to a DQ on the second length at the Albatross meet. I did put in a split request on this swim in case anything goes awry at Nats.


    50 fly, 25.90, NR



    I had almost a 2.5 hour break until this event and two cups of java. I didn't even bother to get back in the pool to re-warm up. I knew it would be a tight race with Fall, Susan and Margaret (who all went sub 27). Fall and Susan didn't have a ton of rest after their 100 back. I was excited to swim, felt energized and just had a great feeling about the race before I swam. I wanted to win; I was dialed in. When I set the NR last spring of 26.3, I wondered if I would ever go faster. But I only took 7-8 SDKs off the wall at Greensboro. At the Albatross meet in March (where I re-set my SCM WR), I opted for 10-11 SDKs off the second wall and I did the same here. That is definitely faster for me, and I'll stick with that. I also hit my walls absolutely perfectly -- so very rare. But I was still shocked when I looked at the timing board. Just over the moon about this swim. It is actually faster than the 45-49 record done in a tech suit. This swim will be hard to ever replicate. I was a little surprised to go so fast in my third swim of the day. But I was rested and I always swim faster in the afternoon, which is when I work out.


    Womens 200 free relay, 24.86 leadoff, PR/NR

    Our free relay won too! I was very surprised by my time (put in a split request) because I was feeling tired. 4 events is pretty rare for me. I've been working on taking more SDKs on free too. I took 9-10 off the start; in the past I've done 4-5. My old PR in this event is from 2009 with a tech suit. I've beaten every other 50 tech suit time, but not this one. Adding SDKs was the ticket! I was almost startled when the wall came up so quickly. I will say that I took a good long look at the wall this time. Still felt like my flip turn was subpar. This is under the NR on the books of 24.91, but I saw a spanking new 50 year old swam a 24.80 in a Colorado meet. So I will need to go faster at Nationals. I really wish it wasn't the last event of a 3 day meet.


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    Thrilled with my day! And pretty pleased that my speed held up so well over 4 events. Feeling very tired now and am clad in compression gear. The couch beckons.

    Updated April 20th, 2013 at 11:46 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  20. Thur & Fri, April 18-19

    by , April 19th, 2013 at 06:32 PM (The FAF AFAP Digest)
    Thursday -- 1400 w/some bursts

    Friday -- 1000 EZ

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    Feeling much better and less tired than at the beginning of the week. My wolf pack has arrived and we are about to dine.
    Categories
    Swim Workouts