Chowmi's Blog

Recap:
Thurs - off
Fri- off

Today, Sat 03/10/12
Drylands and weights at the gym!
1. Stations - rope, med ball, burpees, clean & jerks, squats, sit ups, etc - 2 rounds. I would have liked to go 3 full rounds, but I wouldn't have enough time. Each round was about 10 minutes.
2. Punching bag & kicks
3. Squats around the track
4. Various dumbell lifts
5. Gratuitious 3 dips and 4 pull ups. I don't like our dip station. The arm grips are too far apart, and so it is very uncomfortable on my left shoulder. In college, the bar dip was V-shaped, so you could grip it where it was comfy for your frame.

Bonus swim!

400 warm up

4 x 10 sec hard kick against wall

100 easy

4 x 25 assisted - used Speedo B&O fins
on about 1 min

100 easy

2 x 25 on 1:00 fast
50 easy
2 x 25 on 1:15 fast
50 easy

100 easy

300 kick
tummy/sides/back no fins

3 x push + 6 strokes strong

100 easy

The End
+++++++++++++++++++++++++++++

Today I had extra time so made the most of it! I don't usually like to lift and swim, but I had the time today, and probably won't on the weekdays. I'll do a more recovery swim tomorrow, but I want to make the strength training part the first workout priority. I don't usually include commentary on the stretching exercises, but I do about 15 mins most days, usually when I can squeeze it in at home.

Tues, 03/06
Yesterday was a dryland day at home,
vasa/minitrap, jump ropes, solo kettleball, perfect pushups, and dumbells, about 1 hour

I had a big day at Court in the AM, and then couldn't really say no to lunch with my colleagues. We went to dim sum!

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Today, Wed, 03/07
SCM, on my own

500 warm up
fr/back/fr/fly drill/free

6 x 10 sec cord with paddles easy sprint

100 easy

1 x 35 (6 strokes out) all out
1 x 50 from a push :30 flat.
Not a 29, but a solid flat 30 with hang time until the 31. Need to get this 29 or under!!

100 easy

4 x 50 kick with TYR fins
switch sides, 15 sec rest free/fly

3 x Dives to about the 15m

100 easy

6 x 50 kick no interval
switch sides free/fly

100 easy

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

Feeling not so bad, but very tired from work and sick husband and sick younger child. Have you seen Ande's forum thread post on writing out your times YOY or season over season? For grins he posted Missy Franklin's progression. I don't think masters should limit themselves to just age. In fact, age isn't a factor in my case. The bigger factors are what big cases or activity in my work, and then what were my kids doing (more specifically, what was I doing with my kids). My big breakthrough in 2008 was due to attending a USMS nationals (which I haven't since then), when arguably I step it, and also it was pre-Bennigans/Steak and Ale and the only time when I did not have any outlier heavy activity cases.

Sat 03/04
Heavy lift day at the gym!
About 1+ hour
"anything I don't have at home"

I am happy to report that I progressed this season from handicap lunges (with yellow lebert thingys to assist) to now being able to "walk the longway" of the track doing lunges and using dumbells. I can also go clearly to the 90 degree bend! Next Up: add chewing gum. No, just kidding. That all said, I am quite sore, not lifting in quite awhile!

Sun 03/05
SCM Recovery day
200 warm up
10 x 50 1:05
free with PFS
100 easy

Monday, 03/06/12

200 warm up

10 x 10 sec cord with paddles "sprint" feeling the catch and not spinning

100 easy

6 x 50 kick on 1:15
TYR fins or none
tummy/sides/back

100 easy

6 x Dives - sprint approx to the 15 m

100 easy

4 x 50 on 1:15
free with PFS

100 easy

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

Over the top last week with 2 vasa days and 1 gym day of drylands! Going very specific with the swim workouts and either completely smooth or true sprinting.

More of the same this week, and in Breck (next week) i'll probably lift as heavy as I can. No way on aerobic stuff at that altitude! Easy swims to recover and only a few-strokes-out sprints if anything.

SCM, Baylor Fitness Center

Did my own sprinty workout alongside the regular workout. I wanted to get in a few very specific sprinty things.

200 warm up

4 x 100 no interval
free with paddles, TYR fins, and snorkel (this is going to get old, so from now on, i'll use PFS)

100 easy

4 x 10 seconds kick against the wall
free, face down, no fins, no breath.
don't hold the wall, kick and push into it, drive into it really hard.

100 easy

2 x 100 no interval
free with PFS

4 x 25 on 1:00
free with Speedo B&O fins
(this is suppose to be stretch cord assisted, but i don't have that so used the bigger fins for huge speed).

100 easy

50 fast from a push
Goal time: meet 50 free time (27.7)
free wtih TYR burners
time 29 flat. really flat. so arguably 28 high but it wasn't a 27.
Need to work on this!

50 easy

200/150/100/50 kick
vary tummy, sides, back free kick no fins

100 easy

The End
++++++++++++++++++++++++++++++++
I'll most likely swim on my own from here on out.

Let's recap the week: 3 swim days and 2 drylands. I may go over the top and actually do drylands once more and another swim day!

03/05 Next week: a good training week. It is ok to work a bit harder due to spring break the week after that.

03/12 Spreak Break! Breckenridge. Just don't cross over to the dark side but i'm not going to work out much.

03/19 Another solid week.

03/26 The last week into the South Central Zone meet.

South Central Zones
03/31-04/01/2012

Today I worked out on my own.
SCM, Baylor Fitness Center

200 warm up

6 x 10 seconds on stretch cord (12 stroke cycle)
3 with paddles
3 w/o paddles
strong swim to sprint

100 easy

6 x 100 no interval
swim with paddles, TYR fins, snorkel
+++have to get used to flipturns with the snorkel, so a few times I didn't clear out and had to stop

100 easy

8 x 25 1:00
odd strong first 6 strokes to the 15m
even sprint to the 15m
no breath during those 15m

100 easy

6 x dives

100 easy

The End
+++++++++++++++++++++++++++++++++++

Today was a good practice. Lower the # of sprint items but make each one count. Adding balancing swims with the pads/fins/snorkel.

Last night was Golden Corral. Should I be offended that in a room full of Hispanics and African Americans, the wait staff asked if me and the table next to me were together, just 'cause we were Asian? And they were obviously not even Chinese, jeez!!! Anyone could tell they were either Korean or Japanese! I finally got one over heat lamped piece of Texas Toast. They never put out fresh toast after that. It tasted like a well-oiled crouton in the shape of Texas Toast.

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

I'm going to the Colonies Zone Championships!!!!! This is for sure, 'cause yours truly got airline ticket, hotel, and rental car!

I'm flying into Dulles. I used miles since it was quite expensive, like $575 or something. Unfortunately, I couldn't go first class; no available flights. So i'm going economy but I was able to reserve in the emergency exit row. I selected the 2nd row of seats; I think the first row does not recline due to the emergency exit. And an aisle seat. I think those seats are individually cased, so no one can squelch over into my side of the seat. It is so annoying to have someone's hip- fat squelch into your personal space. And don't get me started on the armrest! I booked a room at the Fairfax Mariott Fair Oaks. They don't have free breakfast or frig/microwave, but the next closest option was over $10 more per night, and that doesn't seem worth it since I only eat either 1 yogurt or 1 instant oatmeal for breakfast anyway. The hotel is quite cheap - well, I think anything under $100 pretaxes is cheap - and got a room for $89 that you don't have to prepay. I reserved a car with National. Midsize, Fri to Sun, $68.50 without all those taxes included. I used my Mousesavers for Emerald Aisle service, and the discount code for 1 free weekend day, which is like $33+ and a better deal than the $20 off rate. Mousesavers got me the same extra discount price as my AARP discount, so I just used Mousesavers. One should never book with National without at least 2 discount codes! It was $113 pretax without the codes. I gloat at my rental car saavy. Every time I rent, my husband is forced to hear about the time I ran for it at PHX and beat out a family for the minivan parked in the emerald aisle. Fools rush in and get the best seats. Or the minivan! Hertz Gold is nice, too, but there is something so thrilling about picking your own car, and sometimes having that option to grab an upgraded vehicle in the aisle.

I haven't decided exactly what to swim, and there is plenty of time. But most likely:

Sat
100 free (USA)
50 breast
100 back (USA)
50 fly

Sun
100 IM
50 back
50 free (USA)
100 fly (USA)

(USA) means I would request these times to be entered into SWIMS. I was going to enter the 100 breast instead of the 50 back, but then I really don't care about the 100 breast, I swam it year before this (1:12) and so I can say been there done that see ya in 10 years, Mr. 100 Breast. The other 3 100's I have sectional bonus cuts, and it would be nice to have a more recent time in SWIMS since I didn't swim anything except the 50 free this season in SCY USA.

++++++++++++++++++++++
Oh yeah, forgot to add I did about 40 minutes of vasa/mintrap/drylands yesterday. Nothing thrilling, but a big deal that I actually did 2x drylands this week!

Today was a not-so-special workout. I am quite sore from my whopping 35 minute dryland routine.

SCM, same place same time.

400 warm up

Main pull set:
200 on 3:00
2 x 100 on 1:25
=======>no.
Did every other 50 as strong through the turn swimming.

Main IM set:
6 x 150's on 2:45
100 IM, 50 free
I just got through this set. Descended them to make them go faster.

Sprinty set:
25 easy :30
50 fast kick 1:00
24 easy :30
50 fast swim 1:00
I don't really consider this a true sprint set. More like a high quality set. You aren't truly sprinting with these intervals. I kicked w/o a board on back no fins; descended 48 to 44 and did 3 x 50 free swim around 33 and 1 x 50 fly around 35/36.

3 x dives bonus

++++++++++++++++++++++++
Nothin' special and not much to say about today other than it was a day to get in and splash about. I'll probably try to really sprint later this week, targeting 1 sprint workout and 1 anything goes workout, and 1 dryland day even if it's for 15-35 minutes.

The Colonies meet is back in contention. I just can't make up my mind! Now I am leaning towards VA! What I really need to do is just make the flight arrangments. That will take all the rumination out of it and essential commit me to whichever place I am flying.

I think I did pretty well! My overall time was not as fast as last year, but I must admit I didn't work it as hard this year, except the 50 free. I went smooth swim good dives on the 50's and just get through the 200 IM. Fast on the 50 free, and then sprint the 25's and strong on the 100 IM.

I wore a full length FS Pro zip back and a LZR recordbreaker back over it. But it was really too tight and hurt me in a really bad way on the mystery IM! I took off the LZR after the mystery IM. I could hardly move in the first 3 events! Bobby asked if I was ok after the fly. I think I was so squelched in I could barely kick and turn or breathe.

50 fly 29.7 smooth
50 back 30.7 smooth
200 IM 2:31.40 really smooth
50 breast 37.2 smooth ah, relief. I can move in just one suit.
50 free 25.3 blasto! age groupers that I race against came in to watch so I had to give 'em a good show! Plus, another fast girl didn't do the mystery IM or breast, but I still wanted to beat her!

25 fly 12.77 fast
25 back 15.66 whoops, kind of asleep on this one!
100 IM 1:05.62 strong. ok, I was faking like I was going fast
25 breast 15.86 fast
25 free 12.02 fast

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

That was fun! The key is to go smooth on at least the 50 fly, 50 back, and 200 IM or else you will be in big trouble. Once you are past the 200 IM, it is downhill! The 25's aren't bad and you can make the 100 IM after any 200 IM!

I wonder if Bobby will change up the events next year or keep the events. At this point I think he should keep it the same. The mystery IMs are the best.

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

Today I didn't swim. No way no how was I going to get in the pool today. I did 35 minutes of my vasa and a bit of drylands today. A little bit is better than nothing!

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

I just can't decide on what to swim at our zone meet. I'd like to throw in a fun-event. I may swim the 200 IM at the end of the meet for fun. I have not swum a sanctioned non-mystery 200 IM since circa 2002 in SCY. Will I remember the order????

Today I just swam the 100 free and timed the rest of the meet.

I think I went

56.3
27.0ish 50 split

That seems solid for this meet; I think I was in the 57 58 range at this meet in other years so that seems to be a good indicator. I think I will swim it again, it wasn't quite as unpleasant as it has been in years past, so when it's not altogether unpleasant, I suppose one should swim it! Plus with my left shoulder a bit weak, it was nice not to go 100% with it. You can't really do that in a 50.

I didn't swim 100 free in USA this year, but last year when I did 25.9 split at the 50 and 54.7, so I think I just need to get out faster.

I relieved my daughter who got roped into timing for the meet. Unfortunately, the many pleas to relieve me went unanswered until finally - my daughter came back to relieve me, which defeated the whole purpose of leavin' early.

For tomorrow, I have packed 2 full leg suits and will try to swim with both on. Not sure if that helps, hurts, or what!

It was fun to see Martina's 22.93. She tied the pool record and I think it will be really interesting to see her name as school record (22.2 I think) as well as the pool record, particularly since she is 36 so there will be a double take when you look at the years by her name!!!

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

NEW GOAL!!!!

I have found my motivation. After reaching 100 career top ten times, I really lost interest in the count. But now, I think I am around 160, so it is my goal to get to 200 ASAP. So that means I have to actually swim more events! Meters, here I come! But in the meantime, time to enter everything under 200 in SCY!

I MAY, just MAY go to the SPMA and SW Zone Champs in Santa Clarita, CA in mid-April. I hear some Zonies will go so it will be fun, plus it may be a good turnout if the west coasters don't want to trek cross country to nationals this year. I was eyeing the Colonies meet, mapping the possibility of a surprise on my parent's doorstep, but it's at least 4 hours from Pittsburgh, and that meet has one day in a shallow pool which is also a deal killer. But it would be a very competitive meet and swimming against women, which I prefer. The best competition is at regional meets all women all ages. You often get a full heat or more of fast competition, better than at nationals!

SCM, Baylor Fitness center noon workout
Billy G coached; Tues/Thurs are IM days

Warm up:
300 warm up
300 kick

Transition set:
8 x 50 on 1:00
25 kick/25 swim by IM order (x2)

Main set:
Three times through:
2 x 100 IM on 1:45
1 x 200 IM on 4:30

This was really hard. A lot depends on the mix of people in your lane and how smooth you do the 100's to have enough in the tank for the 200 IMs. And there is nothing worse than hanger-ons behind you doing 1 arm touches and free or back on the breastroke. Anyway, held 2:58, 2:57, and 2:54 on the IMs which was solid for a tough "IM conditioning set". Those 1:45 100 intervals made it tough.

12 x 50 pull on ???
==>No, I put on my monofin and did
8 x 25 strong

Easy 100 warm down

+++++++++++++++++++++++++++++
I gave my legs a break from the kicking and fins today. It was sort of fun to do IMmy stuff, but I really think the coaches should enforce acceptable substitutes for the strokes. First, none of this one-arm-y touching at all. Second, if you "can't" do breastroke, you should not be allowed to do freestyle or backstroke! (Ditto for fly). You should have to kick on your sides or kick with your arms at your sides, or something like that. I highly suspect that if the coaches ever really did enforce it, people would very quickly find their breastroke groove.

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

Meet this weekend! I'll probably only swim the 100 free on Saturday and all the events on Sunday. If my shoulder bothers me, i'll not dive and perhaps bring a pair of fins and just kick everything from the wall. I think I will bring my old full length suits and wear them as well.

https://www.clubassistant.com/club/m...=991&smid=3345

SCM, Baylor Fitness Center
noon workout
Billy G. coached

warm up, about 200

8 x 150 pull
4 on 2:15
4 on 2:05
==>You have got to be kidding me. Of all the possible sets on an emotionally fragile post-Great WOlf Lodge day, did it have to be THIS?
=============>>>>>> NO!!!!
Kicked all with Speedo B&O fins on back. The 2nd set was more of a challenge, and I held all with just under 10 seconds rest.

This set was not my cup of tea. I don't feel like it did much swimming wise/training wise, but I do think it was very beneficial to just be with adult swimmers and to clear my mind. I was so emotionally fragile from the physical pain of GWL, coldness seeping in my joints (We always get really cold there and it lingers), and random bruising from lazy river combat swimming.

8 x 75 kick on 1:30
no fins for me
alt 2 with board; 2 on back no board

100 easy

20 x 25's on :35
2 fast
1 easy
breathing was 1 on 1st 25; 2 on 2nd 25 (same as 50 SCM pattern).
Ok, by now I was feeling better and put some POW in my 25's!

8 x 25's with monofin; no interval
Working those abs and getting used to the rhythm of the monofin.

The End

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

This is a basic no-specific swim week. My girls have their 6 week semester exams this week so it is a pretty important week. That said, I made a really simple grade sensitivity analysis spreadsheet to show how low, mathematically, they could score on their 6 week exams and still get As. It totally reinforces the concept of banking good grades early on, and the relative importance between class grades, test grades, project grades, and the 6 weeks final test.

SCM, Baylor Fitness Center
Steve B. on deck

300 warmup

6 x 100 pull on 1:30
==> No Kicked on back with Speedo fins

200 easy kick

12 x 25 on :30 kick
4 rounds of 3
2 x moderate
1 x all out
No fins with board

6 x 100 swim or pull on 1:25
==> no Kicked with TYR fins + snorkel 50 fly/free to each 100.

200 easy swim

Split lanes
I got lane 4

8 x 75 on 1:45
2 rounds of 4 no break
1st 25 fast/50 moderate
2nd 50 moderate/25 fast
3rd 25 fast/25 mod/25 fast
4th 25 mod/50 fast

2 x Dives on my own

The end

++++++++++++++++++++++++++++
I got my Finis Shooter Monofin yesterday and I really like it. I did some 25's with it on Thursday. I also tried out my Sporti small size nose clip. I like it, too, but I forgot to bring it out on deck with me today.

This weekend I am taking my girls and 2 friends to Great Wolf Lodge. It will be fun! We have been there several times. It's really nice to live so close, bring your own food and snacks, have your own car, etc.

Hooray, another workout day!
SCM, Baylor Fitness Center
Jim Montgomery coached

300 warm up

12 x 50 on 1:00
2 kick; 1 swim

4 x 250 on last person +
Suppose to be by 50's:
free/stroke/free/stroke/free

I don't think anyone did those. Either entirely swim free, or pull free.

==>me?
2 x 250 kick with Speedo fins
back/sides/back/sides back;
sides/back/sides/back/sides
3 x 50's to each of the last 2 x 250
TYR burner fins + snorkel
tummy arms by sides

4 x 100 pull on ???
1, 3 100 tummy kick Tyr fins + snorkel free kick
2, 4 50 s/a/a fly kick
with flip turns. working on my big blowout breath!

300 easy kick - no fins, mix

14 x 25's fast on :30 easy on 1:00
4 fast
1 easy
3 fast
1 easy
2 fast
1 easy
1 fast
1 easy
==> Kick no fins board or on back
Fastest was on :20. I haven't broken 20 yet with a board.

2 x Dives

easy swims

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

Virtually an entire kick day. I tried to mix up sides/back/tummy. The lanes worked out so that it was a good opportunity for me to kick to the swim intervals, staying in my regular lane. I'd like to build up to kicking swim pace with the TYR fins, and then challenge myself one day on swim pace with no fins. But for now, i'm comfortably making pace with the Speedo medium fins. The TYRs will take some time and be a challenge.

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

DAMM SCY meet and Republic of Texas World Masters Championships!

https://www.clubassistant.com/club/m...=991&smid=3345

For the sanctioned meet on Saturday, I will probably enter the 100 free, 50 free, 200 free, 100 fly, and 100 IM. I'll most likely swim the 100 free only.

For the Republic of Texas swim meet, I will enter all the events. I will probably swim them all.

Here is the entry for the South Central Zone Meet:

https://www.clubassistant.com/club/m...=991&smid=3671

Not sure what I will enter. Probably a bunch of events. I might swim the events based on who else is swimming them. Why waste an opportunity when you have at least 2 fast girls to race.

SCM, Baylor Fitness Center
noon workout
Billy G. coached

Warm up:
200 swim
200 kick
200 pull
==>Not really paying attention and just stopped for no reason. Probably did about 400 total.

6 x 50 kick on 1:00
Kick on back; no fins; went strong, range 46 to 49.

Main set:

6 x 50 on :50
100 easy
3 x 100 on 1:30
I swam this set and went 2nd. Held 35+ and 1:12/1:13

4 x 50 on :45
100 easy
2 x 100 on 1:25
I kicked this set with Speeedo B&O fins.

2 x 50 on :40
100 easy
100 fast
I jumped back up to 2nd and went :35 and 1:05 on the last one. That is my best ever 100 practice time from a push, but I think I will have a lane leader time (1:06 best) and not leading the lane best (1:05 best today). It makes a huge difference even with just one person in front.

3 x 200's pull
==>No. Sat around and talked to Bobby about my training. Then did a bunch of tummy kicks with my snorkel.

2 x Dives.

++++++++++++++++++++++
Today was a pretty good day. I was in the mood to see what I could do on something longer. And I stuck to my guns and did a lot of kicking instead of swimming everything. The nice thing now is that I can pretty comfortably hold the swim intervals with my Speedo fins.

Today I swam on my own at Baylor Fitness Center, SCM.

400 warm up

4 x 50 rotating sides kick with Speedo fins
4 x 25 360 shooters with TYR burner fins

16 x 25 burst breakouts with TYR fins
1st set free
2nd set fly
3rd set free
4th set back

100 easy

various dives off blocks and broad jumps from the wall; worked on traditional start (not track start).

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

SCM results, not bad if I do say so myself; no big taper meet with just an early season small meet and our local 1 day meet for a cameo 200 fly.

Short Course Meters (Preliminary Listing)
3 W40-44 50 Free Michelle H Chow 43 DAMM North Texas 27.74
4 W40-44 50 Back Michelle H Chow 43 DAMM North Texas 33.82
3 W40-44 100 Back Michelle H Chow 43 DAMM North Texas 1:11.93
5 W40-44 50 Fly Michelle H Chow 43 DAMM North Texas 31.58
3 W40-44 100 Fly Michelle H Chow 43 DAMM North Texas 1:10.30
5 W40-44 200 Fly Michelle H Chow 43 DAMM North Texas 2:48.08

This turned out to be a good swim week after all! 3 group masters workouts!

SCM, Baylor Fitness Center
noon workout

Warm Up:
300 swim
200 pull ==> I kicked it instead

4 x 100 kick on 2:00
no fins; on back
descended about 1:42 to 1:36

Pull Set:
5 x 150 on ????
==>No.
5 x 100; kick on tummy with TYR burner fins, snorkel, no board; hands in front

Sprint Set:
5 rounds of 4 x 50's
1st 20 sprint/easy on 1:00
2nd 30 sprint/easy on 1:00
3rd all easy on 1:30
4th all sprint on 1:30
32's on all of 'em.
Not super fast, but I did lead the lane and have to muscle my way past all those meatheads swimming on top of each other like a human centipede......geez, why don't they go 10 apart!!!! I don't know how the lane leader in the next lane put up with that. My lane was awesomely 10 seconds apart.

+++++++++++++++++++++
Jumped the gun and went to Golden Corral last night. Friday's are just so busy, but there is a trade-off. And I don't think it was worth it. Probably stick to Friday's. The bad: It's crowded. But everything is fresh, and they are really quick to replenish everything. Last night, they NEVER put out the Texas toast that I like. (Super thick bread, super greasy, and crispy. Like putting your teeth in a warm greasy retainer). And Helen NEVER got any cotton candy, which means I never got to mooch off her cotton candy. On Friday's, they make them continuously and we sit strategically with Claire in what I call The Key Man Seat, facing the cotton candy, so as soon as it starts coming out, they are up there in line. My husband would hate it so we have a saying, "What happens at The Golden Corral, stays at the Golden Corral!" Usually because I let them get the cotton candy first.

A solid day.
SCM, Baylor Fitness Center
Mid-distance day, yuck
Jim Montgomery coached

300 warm up

6 x 75's on 1:30
kick/drill/swim

Main set:
4 x100 pull on 1:30
3 x 200's on 3:00 swim

3 x 100 pull on 1:30
2 x 200's on 3:00 swim

2 x 100 pull on 1:30
1 x 200

Emphasis on fast 200's; recovery on the 100's.

====was there any doubt?====> NO NO NO

4 x 100 kick with Speedo B&O fins;
2 x 50 per 200; kick on sides w/o fins

one just get through it set; actually this was easy since I was at the end of the lane;

last set led and went
2 x 1:20's smooth
2:26 strong 1:12 ish/ 1:14

8 x 25 on :30
easy odd
fast even
I kicked on tummy with TYR burner fins.

The End

+++++++++++++++++++++++++
It was much harder to customize today because the lanes were so crowded. I kicked the first set but then decided to challenge and actually do a strong 200 just to see if I could!

++++++++++++++++++++++++
Today - Off.
Friday - hopefully Golden Corral. May or may not swim, but I am pretty sure I can make the noon workout. I hope Steve Barnicoat is coaching and will do a sprinty workout.

+++++++++++++++++++++++++++
This not having a meet for awhile is quite fun! Billy G. had great feedback and support for my More Kicking. I am going to continue doing much more kick and it makes the practices go by so fast when you only swim for part of it.

So that I won't forget what I did:

SCM, Baylor Fitness Center
Billy G on deck

300ish warm up

2 x 100 kick on 2:00
4 x 50 on 1:00 drill/swim
repeat twice

3 x 100 on 1:25
3 x 100 on 1:30
3 x 100 on 1:40
descend effort
==> kicked all with Speedo B&O fins
held
1st set: sub 1:20's
2nd set: 1:17 ave
3rd set: 1:15, 15, 14

Pull:
100
200
300
200
100
==>no. goofed around with my TYR Burner fins/snorkel; kicked on tummy and sides; free and fly

The End

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

Ok! Great way to stay off my arms and kick kick kick!

Today - off.
Tomorrow - who knows?
After that? Nothing is for sure except Golden Corral on Friday.

Here's how I did:

24.90

It was simply a stairstep slower than I have gone this season (24.4) but thank goodness still under auto sectional cuts (24.99) which is the threshold I want to stay under at local A meets. I also worked on slowing down my stroke and holding the water.

Comments from various coaches and swimmers:

1. A bit too slow in the arms, like 85% speed. It's ok to slow it down and hold fractionally better underwater, but no purpose to make the arms slow in the air. Whip 'em around fast over the top and hold under the water.

2. It's great to swim next to someone who's best time is 22.8. Then you can see where you bog down relative to her. My turns and breakout suck compared to hers. I was slighly off the turn, so relative to her, I looked like I was fighting my way back after the turn. So work work work on that! My first 20 yards were excellent.

3. I actually felt pretty good, almost my best feeling of a toothpick with turbo engines when I swim. I was just missing the turbos. Overall, it just wasn't that fast.

4. Breathing was spot on again; very comfortable pattern.

So to recap my season:

SCY 50 frees:
24.9 local A Oct 11
24.6 local A Nov 11
24.4 local A Dec 11
24.9 local A Feb 12

Given the amount of energy I was able to spend in swimming this season, and especially at the very end, those times seem solid and not too bad. The 24.4 was strong, and the rest were not bad swims, just not the overal speed I was hoping for.

+++++++++++++++++++
What is next?

I'm not sure I want to swim the first day of the DAMM meet; that is parent karate day. I will probably only do the shorter pentathlon (25s and mystery IM) of the Republic of Texas World Champs.

I'll enter South Central zones, but after going through every event in my mind, there isn't anything I really want to swim. It's really saying something when I don't care to even get a top ten time. Not even the 50 free! So that tells me I need to be careful not to burn out!!!!

I am most looking forward to a short and fast LCM season. Perhaps because i'd have almost 3 months before the next meet!! The first local A meet is the last week of April, and I can get in about 4 meets by the time school is out in June. I'd like to get under 28.0 this season.

I have been thinking about how to keep it fresh and find meaning and purpose in my swimming, given I don't want to race for awhile. I'm going to kick through most of my workouts! The thought of moving my arms around, yuck, no thanks. I will also do a lot of Fort's sprinty drills, things that have no reference and the most different ideas that she has. Just something completely different but overall very compatible for sprinting. I'll also do made-up circuit drylands to stay in overall conditioning shape. I will still do 1 or 2 sprint workouts a week, just not actually have a meet in mind for the next 2 1/2 months.

Ok, so to recap what i've been doing. Strategically add the end of last week to this post to beef it up!!

Sat 01/28
Parent Karate Day!
Easy 15 minute swim with Helen

Sun 01/29
Vasa, drylands, and mini tramp
Massage
Easy swim 400 w/u; 8 x 50 kick various with fins, 8 x 25 mixed.

Mon, 01/30 off

Tues, 01/31 off

Wed, 02/01 today!
SCM, Baylor noon workout
Jim Montgomery on deck

5 minutes warm up

6 x 100 kick on 2:00
no fins; even board/odd back

4 x 300 pull on 4:30
1 easy
2 100 easy/100 fast/100 easy
3 100 fast/100 easy/100 fast
4 all fast
======>>>>>>NOOOOoooooo!
4 x 100 and 1 x easy 50 per 300
1st straight 1:18 (oops! too easy!)
2nd 75/5/25 1:07 subtracted time
3rd 50/5/25/5/25 1:04 ST
4th 4 x 25 5 sec 1:01 ST

excellent set for me.

16 x 50
3 x 50 one each stroke :55
1 easy
3 x 50 on :45 free
1 easy
repeat twice

The End

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

A great workout today. Really worked on holding the water, and having control on the back 50's of the 100's.

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

Next up: Sunday's swim meet. I will probably do this:

Thurs - off
Fri- off
Sat - swim with kids, about 1000
Sun - 50 free blasto!!!

and then the end of my USA-S SCY season. I might make it the end of my entire SCY season and then goof off for awhile.

It's been a whole week since I swam a workout with the team! So, let's briefly recap this week:

Sun, see previous post;
Mon - 20 minute dryland circuit
Tues - off
Wed - off
Thurs - 20 minute swim on my own; 400 w/up; 4 x 100 kick with fins; 4 x 50 easy.
(Friday bonus - 20 minute easy dryland circuit)

Friday, SCM, Baylor Fitness Center
Steve Barnicoat on deck

300 warm up
bonus extra 100 warm up

12 x 25 kick on :35
2 fast 1 easy

300 pull
=>no. 200 kick with fins; 100 swim

4 x 125 on 2:00
50 smooth
25 fast
25 smooth
25 fast

300 pull
==>no. 100 swim/100 kick/100 swim with fins

8 x 75 on 1:30
everyone told to wear fins except my lane
1st 25 fast/50 smooth
2nd 50 smooth/25 fast
3rd 25 fast/25 smooth/25 fast
4th all easy

200 easy swim
==>no. 100 goof off with my snorkel and fins

12 x 25's on :45
no equipment
4 fast
1 easy
3 fast
1 easy
2 fast
1 easy

No warm down, hurried back to work!

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

I have been so busy at week; no time for practices! Just eeking out 20 mins here and there when I could. Today was a great day. I went super mucho fasto surpriso selfo! Led the lane, too. Yet another workout right up my alley.

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

Next up:

Massage on Sunday. Next week will be busy again, so i'll target 2 x 20 minutes drylands and 2 x swim workouts of some sort.

Upcoming meets:

02/05 USA A Meet "Greater Southwest"

02/25-26 Masters - DAMM SCY meet and Republic of Texas World Championships

03/30-04/01 Masters - South Central zone meet