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Chowmi's Blog

Michelle's blog on swimming and other fun stuff!

My USMS info:
My team: Dallas Aquatic Masters

My USA info:
My team: Dallas Mustangs

  1. A day of 50 frees

    by , October 1st, 2012 at 11:32 AM (Chowmi's Blog)
    I've been IMming so much lately that I had to take a day and specifically do fast 50 frees from a dive.

    Sat - I cleaned the house! That was so tiring. In fact, I marked it down in my drylands column. I thought doing drylands after that would be counterproductive. And who's to say that rubbing your arms up and down in a cleaning pattern while swaying your butt side to side isn't as good as traditional core/curl/lifting?

    Sun - SCM, Baylor Fitness Center on my own.

    500 warm up

    4 x 50 kick
    4 x 50 pull
    100 easy

    4 x 25 % increases
    4 x 25 variables

    FAST 50 FROM A DIVE: 30
    200 easy

    FAST 50 FROM A DIVE: 29
    200 easy

    FAST 50 FROM A DIVE: 29
    200 easy
    50 easy

    Ok! That was quite good! I was very pleased that I was solidy under 30, but then, one is never satisfied and wondering now what it will take to get to 28's in workout. It is also very irksome that I have to start myself. So I have been waiting to the 7 and on the 7 count 1, 2, 3, Go (so going on 4, not on 3), which if counted just right, i'm leaving on the 00 mark. It is quite distracting, up there with walking and chewing gum. Well, that's actually not very hard, so more like rubbing your tummy and patting your head.

    If I were to race today, i'd be really disappointed if I wasn't faster than 27.5 SCM in a race. That's better than my recent times, but I do think i've been more focused on actually sprinting into elusive speed territory that I should set my goals this high.

    Not sure about meets. I think I will wait until after the first USA meet (50 free/100 fly) to decide what I want to do as far as SCM meets. There is one in the Woodlands (about 3+ hours drive) at a good pool, great order of events, but it's a very small meet so limits what is realistic to swim and get times close to my max potential.

    In other news, not sure how I really feel about it except wow, i'd better start really committing myself if this is my goal....the USA grand prix cuts have come out. They are making a statement and no longer is it easy to make the cuts!! As of now, i'm limited to only local A meets and maybe Sectionals depending on the cuts, which I think won't change too much.
  2. More IM and Key Lime Pie Update

    by , September 28th, 2012 at 01:44 PM (Chowmi's Blog)
    Well, I have been super busy but the only things that are probably of any interest are my workouts and Quest for Key Lime Pie

    First things first:

    Highlight sets from workouts this week:
    Yesterday, SCM
    12 x 50 on 1:20
    odd IM fast
    even easy free
    1:04, 2, 59, 2, 2, 59
    HOORAY! I got under a minute!
    I must say, I am completely enamoured with 75's IM. You really punch them harder than the no-man's land of a full 100IM. Plus, I really work the breast!

    Tues, SCM
    500 continuous
    100 easy/100IM sprint/100 easy/100 IMsprint/100 easy
    This was super hard. I think my IM;s were about 1:20 to 1:22.

    And now, what you have all been waiting for - my key lime pie update. I finally bought it! I have been eating a piece per day and it's 1/2 gone. The best are the merangue and the graham cracker crust. The key lime is just sort of the creamy sour punch middle that keep the merangue and crust from bumping into each other. I will happily eat the rest, but I can already tell I will be over it when I am done. Then onto something else. Maybe coconut cream pie or something.

    When's my next meet? Oct 14 - local A meet and I have entered the 50 free and 100 fly. After that will be a meet in mid Nov but there are several choices for USA and USMS and travel/no travel. Right now I don't feel like committing my entire day to a meet, so I am leaning towards doing a local A meet and getting in/out in 3 hours roundtrip.
  3. More IM!

    by , September 20th, 2012 at 03:24 PM (Chowmi's Blog)
    A few extra moments so here it is! It's been really IMmy lately, but that's 'cause I happen to be going on Tue/Thurs.

    SCM, Baylor Fitness Center
    IM day!

    400 warm up

    12 x 50 on 1:00
    3 rounds of 4
    fly/back; back/br; br/free; free/fly

    50/100/150/200/200/150/100/50 pull :45 base
    ====>you have got to be kidding me. no. absolutely not. I did every other 50 and made the 4 x 50 of the 2 x 200 very strong; descend 35 to 31.

    5 x 100 on 2:00
    1, 3, 5 fast IM
    2, 4 recovery
    1:19, :19, :17

    8 x 50 kick on 1:00
    ==>not really. I was so wiped out I flopped and did all sorts of not-what-the-set-is-suppose-to-be 50's.

    The End

    Ok! That was pretty strong IMming for me today. Not the greatest, not any breakthroughs, but strong. If I keep this up, then I would like to get closer to 1:15s. Not sure how long this IM/stroke phase will be.

    I still haven't gotten my key lime pie. I did get some interesting kettle style waffle chips, but they are sort of hard to eat. You really have to concentrate on the bite, instead of the lazy fly-dissolving action of eating something like Lays. I'm used to putting my tongue between the waves, but when it's waffled, that makes it confusing which way to bite!

    Next up: Golden Corral tomorrow!
  4. Fast 75's IM and Stroke

    by , September 13th, 2012 at 03:19 PM (Chowmi's Blog)
    I have 15 extra minutes, so blogging again!

    SCM, Baylor Fitness Center
    Thurs - IM/Stroke day

    400 warm up

    6 x 125 pull on 2:00
    ==>egads, no!
    modify with 6 x 75's pull on same interval;
    descend 1-3, 4-6; held about 55 to 51

    10 x 75 on 1:20
    Odds IM
    Evens easy free
    1:06, 06, 04, 02, 00

    100 easy

    6 x 75 on 1:45
    Odds in IM order, same stroke for full 75
    fly :55
    back :56
    breast 1:07

    6 x 50 kick
    no fins; mix board/no board

    The End
    Today was a great workout. I got my own lane so no one swimming up my butt on the easy frees. I also "banked" time on the sets, so I pushed off a few seconds after the fast bits to get more time on the easy swims. I really like doing that.

    I very likely went faster on the back. Maybe even a 54 high. I was expecting to go about 1:00, so was completely confused when I saw the clock. I just couldn't register why I was in the mid numbers. It was 56 that I clearly remembered after a moment of confusion, so that's what I can safely say I did at the very worst.

    I still think about that key lime pie I didn't buy a few days ago. Soon very soon, I should have a report about it.
  5. IM sprinty set

    by , September 12th, 2012 at 05:00 PM (Chowmi's Blog)
    Ok, so here's the week recap so far!

    Mon - easy swim on my own
    Tues - SCM Baylor workout
    Wed - today, easy swim on my own

    IM/stroke day

    400 warm up

    10 x 50 kick on 1:00
    no fins; board odds, back odd
    held 47-52's

    3 x 200 pull
    ==>no. 6 x 50 every other 50

    4 x 100 kick
    2 moderate with fins, your choice
    2 x 100 IM kick, no board no fins
    1:45 and 1:38

    3 x 150 choice
    ==>no, did every other 50 easy

    4 x 75 on 1:30
    IM no free
    1:10, 1:05, 1:03, 1:00

    3 x 100 choice
    ==>no, 3 x 50's.

    2 x 25's fast
    1 free
    1 fly

    The End
    Starting to like the Stretch X and modifying it as needed. I'm too pooped during the week to do much else except yoga and stretching. Currently spending 2+ hours a night with the girls on their schoolwork, yuck! Cuts into my snackin' in front of the TV time as well. That's not a bad thing!
  6. 29 happy 29 sad

    by , September 9th, 2012 at 03:41 PM (Chowmi's Blog)
    LCM, SMU outdoor pool

    400 warm up

    12 x 50 on 1:00
    12.5 kick/easy swim
    25 kick/easy swim
    37.5 kick/easy swim
    repeat 4 times.

    2 x 300 pull on 5:00
    ==> NO! went to diving well and did Modified Fort sprints: this was a sampler of her workout with speed work from the middle of the pool.
    3 rounds:
    "25" from a running start;
    turn around, scull slightly off wall, take 3 breaths, then
    "25" from a dead start back to the wall in 1 breath.
    I really liked this, but didn't have that much time. I need a lot of rest, and could only do 3 w/in the 10 minutes.

    Rejoined the group....

    10 x 50's on :50/1:20
    1st 50: make the interval;
    2nd 50: blasto first 25, easy 25.
    emphasis was on "back half" sprinting when you are not entirely fresh from that first 50.

    Fast 50 on coach's watch

    The End
    I have no idea why I set my target times the way they are. I was very happy with a SCM 29 from a wall dive on Friday, yet today I did a bonus LCM 50 at the end of workout on coach's watch, went 29.7 (same as last week) and was disappointed. You would think I should be happier with the LCM 29, but for some reason I am quite disappointed.

    Bobby said my head was too low on the first 1/3 and I was having to plow my way down the pike. I guess I should not dip so low but also not just raise my head. I was also pretty tired. I think I need to start doing the fast bits in the middle or at the beginning of workout when I am fresh, and then maybe a 2nd effort at the end. I was happy with the breathing (3) with the last coming right past the 12.5m line.

    Next up: This week will try to get to SCM 28 in workout. If I can stay disciplined, maybe take 1 workout and do 4 x 50's on 10 min or so to attempt this aggressive goal. I'll also do some fly sprinty bits, continuing a long trek back to fly shape.
  7. Recovery day but eeked out a good 50 free!

    by , September 7th, 2012 at 03:22 PM (Chowmi's Blog)
    Blogging again!

    I am utterly flabbergasted I actually went to 4 workouts in a row!

    SCM, Baylor Fitness Center

    Amazingly, today was specficially a recovery workout! But, I couldn't help myself and did a few bits of sprint.

    400 warm up

    4 x 200 pull
    ====> I did the first one, then lost interest. I put on a bunch of different equipment and swam easy or drills, so total was 200 and then 3 x 100's.

    8 x 50 on 1:00
    I used my Speedo Optimus fins;
    UW kick no breaths/swim easy

    4 x150's swim or pull
    ====>That would be absolutely not.
    Me: 3 x 75 easy; 25 blast from a wall dive; fly/back/free
    Then: easy 100 free
    Grand Finale: 1 blast 50 from a wall dive
    truly a 29

    6 x 50 on 1:00
    kick/drill odds
    swim/kick evens
    I used SO fins again and mixed free/fly/backs

    50 easy

    That was extremely promising. I have rarely been under 30, and this one was solidly so. Now I just have to work it down to a 28 - that would be really good in workout. Best of all, it didn't kill me. I was accelerating (or at least, not wheezing in at the end) into the finish instead of completely dying and just trying to hang on. That said, I didn't really have another one in me. My turn doesn't feel super sharp; sort of "I hope it goes ok" instead of really "owning it!"

    Next up:
    P90X tonight and tomorrow. Fridays I don't have to help with schoolwork so I feel so free. I'm going to do P90X then eat a bunch of junk food and watch TV. I've got wafer hazelnut cookies, Lays potato chips and Cheeto puffs. I may go up to Chinatown to get my moon cakes - double yolk red bean all the way!!!
  8. Fast IMs and back

    by , September 6th, 2012 at 03:12 PM (Chowmi's Blog)
    Wow! Now i'm a posting fiend!

    Today's workout!

    SCM, Baylor Fitness Center

    400 warm up

    12 x 50s on 1:00
    I used Speedo Optimus fins, kick on tummy and fist drills

    3 x 100 on 1:45
    1st IM
    2nd easy free
    3rd stroke (back)
    =>I wasn't sure what the program was, so decided to just go smooth - 1:26, 1:??, 1:30ish

    4 x 150 pull on ??
    =====>>> That would be a big no. I did 4 x 25's from a dive off the wall, fast to the 12.5, attempting to get some height and get my body (feet) up and over the water on the dive.

    3 x 100's on 1:45
    Ok, now it is clear what the theme is for the day!
    100 IM 1:20
    100 free recovery
    100 back 1:19
    Did these snappy without killing myself.

    4 x 100 on 1:30
    ===>>>>No. I interpreted this set as rest up for another blasto set of 3.
    Did 4x 50 easy; 1 dive

    3 x 100 on 1:45
    100 IM 1:18
    100 free easy
    100 back 1:17

    Easy 50 free

    The End

    This was pretty tough. Going from set 1 to 2 was pretty strong, but to eek out just a couple extra seconds was really tough on the 3rd set. Not bad IM times, given I haven't done much IM last year. I didn't even swim it in a meet last year. I might swim it this year. I think i'll keep the 100 back on the list as well.

    Tonight is meet the teacher night. I am excited to rotate around for my 6th grader's middle school schedule.
  9. Fast 25 frees!!!

    by , September 6th, 2012 at 09:47 AM (Chowmi's Blog)
    I'll write this down here in my blog so's I don't forgets what I did:

    SCM, Baylor Fitness Center
    bright lights and still no blocks

    missed warmup

    8 x 50 on :45
    => I warmed up on this

    16 x 25 on :30
    2 fast w/6beat kick; 1 easy
    I know; it doesn't round to 16, but so what.

    200 easy kick

    10 x 50 pull or swim on :45
    => I went every other easy - savin' up for maybe another 25 free set comin' up! And if not, well, I didn't want to do 10 anyways.

    12 x 25 on :30
    2 fast w/6beat kick; 1 easy

    200 easy kick

    8 x 25 on :30
    2 fast w/6beat kick; 1 easy

    Easy 50

    Emphasis was on doing the 2 fast 25's with serious punch. The main focus was to have a super strong steady fast kick, so on those I went 100% legs/90% arms on #1 and 100%/100% on #2's, but holding the same time if possible. The 2nd 25 was the key 25. It's easy to do #1, but to hold on #2 is the back half of that 50 free. Also attention to breathing - ie, no breath or 1 breath which took great concentration before pushing off. I thought :30 was a bit tough with the breathing (self-imposed). If I were doing this set on my own, i'd do the easy on :45 and make a point of going no breath/1 breath on the 2 fast ones.

    This was a great workout for me. Just up my alley again!

    First day of my girls' Swimming Kidz program, so I did 30 min of yoga/stretching on my own during their workout.
  10. HOORAY! Back to SCM!

    by , September 4th, 2012 at 03:20 PM (Chowmi's Blog)
    HOORAY! Baylor pool re-opened today. It was annual maintainance, but I can't tell any difference in the pool. The lights are brighter from the ceiling, and the starting blocks are not back in yet.

    Today was a stroke day, as Tues/Thurs are typically stroke/IM days at Baylor noon workouts.

    400 warmup

    Alright! Cut the fat and get right to business!!

    Main set:

    Three times through:

    4 x 50 on 1:00
    =>Me: yes, I did these fly/free. Very solid on the 25 fly and smooth on the frees; about 39's.

    200 pull
    =>Me: no. I went 150 easy kick with fins

    3 x 100 on 1:45
    middle 100 is IM
    =>Me: almost, but no. I did 50/100/50
    100s all fly, broken 5 sec at the 25's
    subtracted times: 1:13, 1:11, 1:09

    I must say, this set was right up my alley today. I was quite excited about doing this fly set. A big key to going fast on the 100 fly was to go easy on the kick (pull part) and go easy 50's instead of the full 100's so I would be all rested up and ready to GO!

    easy 50 recovery

    6 x 75 kick on 1:40
    board and no fins
    just get through it after all that fast fly!

    Yes, I have been daydreaming of skipping stuff while everyone else is swimming the back of half of 100's or more. I have been getting in a worse and worse mood from swimming full sets outdoors in LCM. Today I feel so reset after doing some 25's and from being able to hang on the wall more than anyone else. The blasto bits are totally fun!

    I really have to work back into fly shape. I've done virtually no fly lately and in past years, i'd swim almost as much fast fly as free. So I guess lots of 25/5's and then introducing some 50's and building back up to a full 100. Actually, i'll probably just build back up to 75's and then hang on for the last 25 if and when I feel compelled to swim a 100 fly.
  11. One fast 50 free

    by , September 3rd, 2012 at 10:31 AM (Chowmi's Blog)
    Sunday, 09/02/12
    LCM, SMU Outdoor pool

    I was feeling somewhat tired after the previous day's 3 x 100 fast effort. Although the main set was a good one for me, I didn't think it was a good one considering I had only one good 50 in me!

    500 warm up
    ==>petered out at 400 and goofed off in the corner again.

    12 x 50 kick on 1:00
    odds smooth
    evens 25 fast/25 easy
    Speedo optimus fins

    100/200/300/200/100 pull
    ==>that would be a huge no. i went to the diving well and did:

    4 x "25s" % increase
    4 x "25s" variables
    4 x running dives
    easy swims

    then came back 1/2 way thru the main set of

    12 x 50's, some easy some sprint

    there was an empty lane, as the 10k people had just finished, so I took it. I did

    3 x DIVES up to 25m

    and then did a

    FAST 50
    on coach's watch


    Commentary: that did not feel so unpleasant. Knowing I was doing just one, with a coach starting me and using the stopwatch really helped. Sprinting more free has really helped, but I could have just as easily sat down in a lounge chair or taken a nap, so I wasn't really raring to go, but I made myself get up and go, like taking my medicine. I was pleased with my breath control (3 breaths) and that made a big difference in not thrashing at the end. But, again, it isn't a very fast time. It wasn't very inspired, either, just takin' care of business and coming down the pike at a good clip. I think I should target 28 mid for 50's done this way. And by that I mean my baseline, any-Sunday fast 50 time...that would ultimately put me in the mid to low/under 27 in meets. As the USA cut times get faster, I really need to get a stairstep faster!

    Later: Did Back & Biceps X and Ab Ripper X. I substitute most of the back exercises for my swim bench.

    Today: No swimming on Labor Day. I'll take a walk and do CoreX and my own stretching.

    HOORAY! Baylor should be open tomorrow. Finally, back to clean fluffly towels and good shower pressure!
  12. Uncharted territory: 100 LCM Free

    by , September 2nd, 2012 at 08:55 AM (Chowmi's Blog)
    This is the last weekend in purgatory. I am making the best of our time away from Baylor and SCM noon workouts. Yesterday and today i'm swimming LCM workouts at SMU.

    I decided to have a good positive attitude about the workout's main focus of 3 x 100s. While my attention span and internal clock are set to under :30, I made the most of it and tried my best!

    Here is what we did yesterday:

    800 warm up
    200 swim/pull/kick/swim
    ==>no. 800 was too much for me. I stopped at 600 and goofed around in the corner.

    8 x 50 on 1:00 kick/drill
    I used my Speedo optimus fins. Drill was alternating scull or 1 arm; other arm at the side.

    5 x 100's on your lane's interval plus 15
    (fastest lane started at 1:40; our lane rounded up to 2:00)

    1:35, 1:25, 1:11, 1:25, 1:35

    QUESTION: is 1:11 a good time?

    2 x 200 pull
    ==>no. I walked to the deep end and did 2 x DIVES PLUS BREAKOUTS

    3 x 100 on same interval above

    1:30, 1:25, 1:11

    QUESTION: same question.

    6 x 50 on :55 recovery

    1 x 100 all out

    1:08 high according to coach. I would have said 1:09 flat so that makes sense.

    QUESTION: is this a good time? I think it's solid, given I never swim a fast 100 LCM, and I haven't swum it in a meet since USMS Nationals, LCM in 1998 (and I did a 1:02 at that meet). If I even split, that 34.5s. Assuming that I didn't, then I would say a 32, 36 split seems reasonable. I doubt I went out any faster than a 32, maybe 31, but I could not have come home any slower than 36 or 37, which sounds quite good to me from a push 100.

    I think my goal is to go 1:05 or even under in workout. That would mean a 30 or 31 but doing it with less effort, then coming back in 33 to 35. That seems a very reasonable and doable time with more LCM and comfort for a full 100.

    But do I really care? Only if I decided to actually swim the 100 in a meet. It may be my bonus event, so maybe I should add it to the list.

    Today I am not sure what will happen. I think there is some group that is going to be doing a 10k overlapping our workout, so I am resigned to squashed lanes and not doing what I want. I am prepared to just slog through yardarge, as there is no other swim option today (and doin' that 10k isn't one of them!!) and there's no workout tomorrow.

    Should I do another full cycle of P90X or just order stupid Insanity now and stop talking about it? What is the meaning of life? How much do I need for retirement? Such are the questions I ask myself these days.
  13. Long time no blog!

    by , August 30th, 2012 at 03:26 PM (Chowmi's Blog)
    I have 12 extra minutes before school pickup, so here it is!

    LCM, SMU on my own
    Baylor has been closed for 2 weeks due to annual maintainance.

    400 warm up
    4 x 100 kick
    8 x 50 pull

    4 x 50
    2 build
    2 as first and last 12.5 fast

    easy 50

    all out 50
    could be anywhere from 29 high to 33
    stupid clocks are not aligned and they aren't uniform (slow movement then a click up 3 seconds). if I had to guess, i'd round it to a 31.

    easy 100

    The End
    I am just going to ride out the off-schedule until Baylor pool opens again. I don't like swimming with a bunch of weirdos at SMU and there is always some lecher trying to talk to me and share my lane.

    Great news! Baylor is finally going to screw everyone else over and have 1 uniform fee - $55 per month. The spread of "group rates" really turned a lot of people off. Some were paying $40 while I have been paying $85 for 20 years. Anyway, now everyone has to pay $55 and I get the reduced rate!

    Other: I have been doing a mini-Insanity workout, which is 7 exercises for 30 seconds and you do it 3 times. I read it wrong the first time around and thoughtyou do 30 sec on 30 sec off with 30 sec between rounds. Boyw as that easy!Duh1 It was as little rest as possible, then 30 sec between rounds. I have modified to 30 sec on, 10 sec rest, 2 minutes between sets. I marvel at my modificationess.

    See you later!
  14. Starting focus on SCY season

    by , August 5th, 2012 at 03:55 PM (Chowmi's Blog)
    I have put pen to paper and outlined my workout approach for the next season. Recall my longer term goal, assuming everything stays at steady-state of busyness, is that I will blast-o SCY USA in Oct/Nov/Dec, then switch to LCM for Austin Grand Prix (Jan) and Mesa Grand Prix (April) with any local USMS meets as they come along.

    Since my event is really

    50 free

    and bonus tag-along events are

    50's stroke
    100 free
    100 back
    maybe 100 fly but unlikey

    and way out there new event is

    200 back,

    i'll be focusing all training on that 50 free.

    Now, it is widely known that I customize most workouts. But it has been bothering me that I haven't been able to get in EXACTLY what I want to do, and thus began the "make-up" workouts on my own to fill in the blanks. I also rarely add up yardage, as that just isn't really a relevant factor for me. It's the time in the water and specific events. That said, I am limited to 1 hour per workout on average.

    You may also recall I made the analogy of putting together the top ten greatest hits (ie, the top ten things that are critical to your race performance) and having to hit those without the luxury of "fluff stuff" you had as a college/age group swimmer. From 9 water workouts pushing 20 hours excluding weights to maybe 4 workouts a week at 1 hour must choose wisely what to do!!!

    So I put together a spreadsheet! Across the top are columns. There are 10 categories in this order:

    1. STARTS (includes dives, reaction drills, visualization behind the blocks, breakouts up to 15 m);
    2. SPRINTS (this is a big category. includes race pace, conditioning sprint, back half sprints, power generation sprints - I may need to elevate several categories to their stand-alone number later);
    3. BREATH CONTROL (race, set control, lead up into);
    4. TURNS (isolated; accelarate to wall, speed, streamlining and line counts, breakouts);
    5. RECOVERY (yes, lots)
    6. KICK (all types)
    7. DRILLS
    8. PULL (all types)

    Down the left side of the page are the days of the week, starting with Saturday. This is because the Sat/Sun outdoor at SMU workouts will be my "cornerstone" workouts for the week, and it is much easier to modify workouts during the week. That said, I did a great job of customizing them this week.

    If you like yardage counts, I have roughly organized the amounts, but more as a very general and rough guideline - more like, how much "time", "yardage", or even "effort" I spend doing what. Not that the categories are mutually exclusive. More on that later.

    Yardage lovers, here it is:
    Ideally I swim 4 x hour, average 3 workouts at 2,500 and 1 on my own at 1,500. That makes 9,000 a week, but considering that I don't always make 4x per week, let's round down to 8,000.

    In categories 1-4, I estimate doing 2,000 per week. I've got the numbers by category and subs but that's way too boring for everyone to read about although I find it so fascinating myself. Recovery #5 is 1 for 1, so count that as 2,000. Kick is at least 1,500 (and that seems way too low!). That leaves 1,500 for Pull, Conditioning swimming, and miscellaneous fun other stuff.

    So the key is to not fill up on crappy sets like, 10 x 100's on the 1:30 pull and then the next day do 6 x 200's pull and then other day 400/300/200/100 pull, etc....because the time spent on these sets eat up too much of my 1 hour, and they don't benefit my 50 free as much as categories 1-4. Now, I could do a set a week. And better to double up - such as doing a set with breath control - 3/5 and 3/7 by 50. Then it's not a total waste. But arguably, i'd be better off doing 8 x 25's underwaters, which is also breath control and kicking, and a category of sprint set as well! And when you are talking about limited time, you have to pick and chose. So.......

    Today was a great example of my spreadsheet at work. Here was workout:

    LCM, SMU outdoor

    400 warm up

    5 x 100's on 2:00
    25 kick/50 swim/25 kick
    emphasis on strong kick and really good turn with same kick off walls into breakout
    (so categories of kick/turns, conditioning swim)

    last 25 fast
    ==> no. did 4 dives + B/O 15m

    Main set:
    4 rounds of 4 x 50's
    1 x 50 on 1:00
    1 x 50 on 1:10
    1 x 50 on 1:20
    1 x 50 on 1:30
    descend 1-3, easy on #4
    (this counted as sprint type set with bits of recovery, but probably just cite the set and put it under the sprint column)

    100 easy

    Yesterday part of the workout was 4 x 200's pull. That was incredibly annoying and I did 6 x Dives + B/o increasing to the 25. We just did a stupid 6 x 200 pull set on Monday. I didn't want to waste 15 minutes of my precious 60 minutes doing another pull set, but I did want to get in my 15-20 dives per week, so I did 6 to start off the week (and then 4 more today).

    Now I must say if you are doing Hawaii or other open water swims or just wanting to do a conditioning workout, then the 200's pull are just for you. But not for me!

    I was also really irked that the lane balked when I wanted to do this set on the 1:15 instead of the 1:00:

    6 x 50's first and last 12.5 fast
    #7 at 80%
    #8 at 100%.

    I felt that that was an ok conditioning sprint set, but I would rather have done them on 1:15 and 1:30 on #7 to really get up to a true 100%. I could only muster going about 92.5% but I could tell I had more in the tank. How can I get truly well-oiled sprint speed if I am having to press the interval too much? I still need to do my own sets, and you can bet this one is a fav on my list but i'll be doing it on at least 1:15's!!! I don't need the conditioning to turn around and come back, I just need the proper training to get to Elusive speed and drive it the last 12.5 meters of a 50 meter race. The machine gun empties at the 50. I don't need anything left in it at that point.

    Has anyone been to Argentina or New Zealand for vacation? Any strategy on flights? We simply don't have the miles for first/biz class for 4 people. There are virtually no 62.5 mile options (Argentina), and only 100k but that would be 800k and we only have 275k now.
  15. Back from Pittsburgh!

    by , July 31st, 2012 at 01:53 PM (Chowmi's Blog)
    It was a great vacation. We went to Kennywood and were so lucky to hit a 4 hour window with great weather! It rained a lot while we were there.

    I swam on Monday when I got back. I didn't workout while I was there. So last workout before was Tues 07/24 and then back to the pool on Mon 07/30.

    SCM, Baylor Fitness Center noon workout

    400 warm up

    600 swim on 1:30 base
    ==>yes, I actually did this. It was so miserable and I lost count at the 150ish and was in agony of where the heck are we the rest of the time.

    3 x 300's on 1:30 base
    ==>kicked 100 for each 150

    6 x 200 on 1:30 base
    I pulled these! Held 2:32 and 2:31's on 5 of them then picked it up on #6 to go 2:28. That was very good, considering the time out from water and vacation.

    6 x 50 kick on 1:00
    I just got thru these and did warm down on the last one.

    The End
    Not much else. Watching the Olympics. So much drama with surprises in all televised events.

    Just in a holding pattern for the next 2 weeks, continuing doing the workouts with nothing really specific in mind. Breckenridge vacation coming up in 2 weeks. We'll be gone for an entire week.
  16. Monday on my own

    by , July 23rd, 2012 at 11:28 PM (Chowmi's Blog)
    Today was a very busy day so I did my own workout:

    SCM, Baylor Fitness Center

    400 warmup

    200 kick
    8 x 25 kick on :45 fast

    200 pull
    4 x 25's with stretch cord
    catch the ride back
    these you have to do hard and fast

    200 swim
    4 x 25's UW on :45
    4 x 15 sec on wall, into fast 25 no breath until the end (about 30 secs total) (1:15 each)

    5 x dives + sprint to the 15;
    immediately climb out and walk back

    extra minute, but not too long into..

    1 x 50 from a dive
    31. sort of dissappointing, actually.

    Today I was not exactly peppy, and swimming at an odd time due to my schedule, so I was quite happy with making myself get up and out of the water on the dives, then finishing with a fast 50. It was not as fast as I would like, and I knew right away I simply didn't have the umph and speed, but it was a solid effort. Plus it is so hard to start yourself and know really when you left!

    I can hardly wait for my trip to Pittsburgh! I take the girls every year, and we always go to Kennywood! A few weeks later we will go to Breckenridge and chowsh will join us this year. Then one more blow out at Great Wolf Lodge!!!

    I am going to get my haircut, eyebrows waxed, and a massage as part of a spa gift certificate from xmas. It's actually been a pain to try to schedule it as it cuts into my TV watching on the weekends. I think i'd rather just get more exercise stuff!
  17. Sun LCM workout nonmodified again!

    by , July 22nd, 2012 at 07:46 PM (Chowmi's Blog)
    I know, I know. I didn't modify the workout and it was kind of fun today - just my type of sprint day.

    LCM, Sunday 9am practice

    400 warm up

    12 x 50's on 1:00
    kick/drill odds
    build evens

    300/200/100 pull on 1:40 base
    sub 4:00, sub 2:40, 1:14ish
    buoy and green paddles. I had a blow out on the 300 so that one was quite fast, considering.

    4 rounds of:
    4 x 50 in 1:15
    12.5 fast, 25 fast, 37.5 fast, 50 fast
    100 easy on 2:00

    50's fast slowest was under 35, fastest was on coach's count at 32 high.

    This last set I was quite proud of myself. It was acceptable times for now, but the biggest thing was the comfort of the swim. I didn't feel that uncomfortable, but wasn't quite acclimated to the entire LCM thing! It was also very difficult with this modest rest to have a really good breathe pattern on the all fast 50. I take 2 breaths in a race, but could only go the first 30+ and then it was a struggle due to wanting more air. Must work on that! I would like to be 32 to 30's and that would be very strong indeed.

    Then later,

    25 minute walk

    I have decide my game plan for next season. All subject to change if I have to take extra cases or appointments, or something super busy family-wise. But, assuming the steady state of busy-ness, here it is:

    Note that these are IDEALS:

    SCY goal: 23.9 or less by 12/31/12 in USA meets (nontapered);

    Enter & Swim Austin Grand Prix;
    if SCY/LCM format, make any final heat 27.5 or better LCM

    Enter & Swim Mesa Grand Prix;
    assuming LCM format, 26.9 or better

    My masters life? Swim whatever comes along, and my fav choices this year are (in this order):

    1. 50 free - as fast as possible
    2. 100 free- see what I can do but i'm not killing myself
    3. 200 back - top ten 10 and for fun
    4. 50's of any other stroke to get my entry fee's worth

    All events at Republic of Texas World Champs, if 3rd annual takes place.

    Try to make top ten in at least 5 events to keep moving towards 200. I didn't swim any meets in LCM this year, and I don't mix my USA and USMS times, a personal thing. (I like to keep them separate).

    So now that I have my IDEAL goals, I have been rejuvenated and feel a more concrete sense of purpose and strategy for my workouts. I am "taking my medicine" of LCM right now, after years of squandering my talent and rarely swimming LCM, other than Sunday sprint days. But now my goal is to go Sats/Sundays, and maybe Wed sprint evenings for a whopping THREE LCM workouts per week for the entire year!!! That ought to help my 50 tremendously! It seems it might really work out well, as the key 3 are LCM, then I can go on my own and do SCM starts, turns, and very targeted sprint stuff 1 or 2 other days per week, or the stroke days (Tues/Thurs) during the day. I'd like to keep up with my P90X workouts:

    (or CardioX substitute if I am too tired)
    2 of the other 5 (rotate thru 4 arms and 1 leg X's) plus AbRipperX.

    which makes 4x per week.

    Was thinking to start Insanity on 01/01/13, but not sure whether to start then, or wait unti 07/01/13 (after my LCM season) and finishing up by 09/01/13? Depending on how I do by 12/31/12, i'll decide to either continue with current training, or whether I can try a new routine.
  18. Losing my Modifying Touch

    by , July 21st, 2012 at 07:54 PM (Chowmi's Blog)
    What is wrong with me? I did the entire Saturday workout. Again! Well, I guess leading the lane you are rather committed. And they aren't used to my modifying shinanigans.

    LCM, SMU outdoor pool

    500 warmup
    did the entire thing!
    got to practice in plenty-o-time. amazing how lack of parking will incentivize me to show up early for a coveted free parallel parking space!

    400 pull

    5x 150 on 2:30
    this wasn't easy, but I only held 2:10 to a 2:03!

    4 x 100 easy on 1:45

    5 x 150 on 2:30
    swam #1 on 2:05
    kick with Speedo Optimus fins on back
    held 2:15ish to 2:10 on last one

    2 x 100 easy

    I was surprised I wasn't faster. But, it shows i'm not in the greatest of vanilla-set shape. I was thinking 40 base per 50 would be more like it, so I should be working towards starting nearer to 2:00 and then working down under for the fastest ones.

    I can't even remember my "old" LCM paces. I haven't really swum LCM workouts other than sprint LCM days since circa 1998 before I was married. So a 40 base seems a key marker, seeming to be the equivalent of around a 37 SCM.. but it depends on the set as well....

    25 minute walk
    Plyo X!

    and then....
    I cleaned all the bathrooms in the house, except for my husband's shower. Ran out of magic eraser pads, and I won't clean any shower without them now! I was going to get my girls to help, but I simply forgot and was on a roll with my cleaning routine.

    watched the Magnificent Ambersons for about the 8th time, and the ending to Rise of the Planet of the Apes, which i've seen maybe at least 10 times now. There is nothing so thrilling as the human race getting kicked by the apes.

    Next up:
    Sunday LCM workout! Will I do the entire workout again? Boy, that makes my posts super boring!
  19. Another unmodified workout

    by , July 20th, 2012 at 09:42 AM (Chowmi's Blog)
    It is ironic that the full workouts I have done are during Swim for Distance Month. Here was another good day, and my kind of "nonspecific conditioning" type of day:

    SCM, Baylor Fitness Center
    (Recall Tue/Thurs are stroke days)

    300 warmup

    12 x 50's on 1:00
    4 x IM drill down/swim back
    4 x choice (I kicked with fins)
    4 x IM drill down/swim back

    300 kick
    alt free/br/fly combo way too complicated to explain. we had to stop every 100 to ask the order again.

    12 x 50's on :55
    same as above
    Pattern starting here....

    300 pull
    50 back/50 free

    12 x 50's on :50
    4 x free/IM
    4 x drill/free
    4 x free/IM

    I think I am missing something, but this is the meat of it.

    For some reason, fly is really uncomfortable these days. This used to be the only stroke that felt pretty good but now it feels bad - and not just because i'm not in the best of fly shape. So today's drill/swim was just right.

    Later.....25 min walk and Chest & Back X + Ab Ripper X!

    Today: at Creditors' Meetings. 39 Debtors today a light docket.

  20. Utterly Flabbergasted - I did D-Workout!!!

    by , July 15th, 2012 at 08:44 AM (Chowmi's Blog)
    Not sure how this happenned or why. I actually did and lead the entire distance workout on Saturday. Recall it is Swim for Distance Month

    LCM, SMU outdoor pool

    500 swim/kick/swim/kick/swim
    Unbelievably, I did this entire thing.

    3 x 300
    kick/swim with fins
    there was an interval, i forgot it now, but whatever it was, i did it.

    3x 300 pull 5:00 (1:40 base)
    paddles and buoy.
    held 1:20 average; final time 4:00
    ***I can see the attraction. It was like cheating I was going so fast!!!!

    400/300/200/100 1:40 base
    descend each one
    I was pretty pooped at the end, and did a 1:17. ouch!

    The End

    Then......25 minute walk
    Followed by.......CoreX!


    Last night TV was really bad and I wasn't in the mood for any of my DVR'd stuff and too lazy to pop in any videos, so I watched infomercials for Insanity and Jillian what's her names workout videos. I must say, those infomercials are quite effective. Now I am trying to decide which one to buy, but I think the answer is to ask for Insanity for xmas (so I can start it 01/01/13) and buy the Jillian one for my sister. I like the marketing - Insanity is for those already in really good shape (meatheads) and Jillian is for Biggest Loser fans and overweight people. Not that chowsh is either (she's a mini version of me), but the fact that it's 30 minutes - that is quite appealing!!! I also like that they say there is no equipment in Insanity. And it's 40 minutes, which will feel really short compared to P90X at 1 hour+ with ab ripperX . That makes for good travel DVD's and I can do them downstairs in the bedroom. Currently, I can only do cardioX and plyoX without equipment (I don't do the kenpoX one).

    Today I am going to LCM workout again. I am worried the coach is going to force me to move to the 1:30 base lane. I much prefer additional rest and to put some punch into my speed, along with increasing the degree of difficulty (working on breath pattern, for example). that extra 10 seconds makes a huge difference. I think 1:40 is my swim number (get it? like sleep number bed, haha!)
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