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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. Report from Omaha

    by , July 6th, 2012 at 12:49 AM (Chowmi's Blog)
    See the forum entry I made earlier today for most of the Trials commentary. It's in one of the 2012 Olympic Trials threads.

    Anyway, it was worth going to see in person. We stayed at the Element (Westin) hotel, and it was nice. The bed was quite plush and the breakfast buffet was good. The room had a kitchenette, not just a micro & fridge. It was a full size fridge, dishwasher, sink, micro, and stove. There is a grocery store on the other side of the hotel, and you can get to it through the garage or thru the hotel and 2 elevator banks. The nice thing is they have Boar's head deli meats even though I didn't make a sandwich this trip. And they had everything else!

    I was enamoured with Omaha and how they really laid out the red carpet for the Trials. USA swimming, for once, seems to realize what works and what they should be looking for. The mid-size city model works really well - and it seemed all of Omaha was really welcoming for Trials attendees. They also need seating capacity for 10k+ people, yet they also note that they have to have the facility dedicated for the entire month before trials (for a test run meet, such as the Omaha invitational). And cities that aren't really big swim-cities are not excluded - again, I point out that they filled to 9k+ prelims and 12k++ finals in Omaha! It's not like they have to go back to Long Beach for the "build in market".

    I personally would like to see it back in Omaha, but I think that's less likely, since it seems they also want to move it around the country. I don't have any particular preference.

    They should announce location in spring of 2013. I would prefer to stay in a walking distance hotel. Having to drive and park was too much for prelims/finals, particularly since certain members wanted to stay for the entire thing at night, where I would have been happy to escape right after the last actual swim and be in my jammies by 8pm and watching TV. Maybe even swimming on TV, but the point is i'd be in my comfy bed with snacks. I really don't care to watch the awards ceremonies or hear Summer Sanders interview people. For those of you who stayed home, you got way better inteviews. Way way better.

    Now, what have I been doing? I'm doing the P90X's that I like, and nothing really specific since I have 2 more vacations coming up. I'm also trying to stay in good speed shape. It's a bit unrealistic to be in the best sprint shape, since I am not consistent enough even for that. My joints are still really tight from sitting so much at Trials, so I am not doing dives right now. But, I am keeping up my speed rather well.

    Tuesday, 07/03
    Even after getting up at 3:45am and flying back, then going straight to work, I made the noon workout! The main set was:

    4 rounds:
    4 x 25 on :30
    50 on 1:00
    100 fast on 2:30

    I could not do the 4 x 25's fast AND the 100's fast. That set just didn't work for me. So I did smooth on the 25's and the 50, then descended on the 100's:
    1:13, 1:10, 1:10, 1:08
    So essentially I was doing strong 100's on the 5:30. Someone check my math.

    Wed, 07/04
    Walk 30 minutes
    P90X Shoulders & Arms, Ab RipperX

    Thurs, 07/05

    300ish warm up

    3 x 200 no interval
    50 kick/50 drill fly/50 kick/50 drill free

    50/100/150/200/250/250/200/150/100/50 pull on :45 base
    ===>no. It is Swim for Distance Month and i can spot those sets a mile away. Get it, hahaha!!! I did every other 50 with paddles held backwards (maybe this is what is called turtles)

    Main swim set:
    16 x 50's
    4 x 50 on 1:00 (kick with fins)
    4 x 50 on :50 easy swim
    4 x 50 on :40 very strong. held high 33's/34's but never hit 35
    4 x 50 on 1:00 just go easy really no interval

    The challenge set was my most awesome ever. I have never held under 35's so commandingly. I went 2nd/last and gave 10 seconds. However, I think I should shoot for 32-33's, and be able to do a serious challenge set on the :35's and still come in right at the 2:20 total elapsed time. That would be a huge stairstep interval but I think I can do it. If I keep feeling this strong and in control, even with being tired, then I think I might try the 100 free again this year, and not as a joke event.

    I have had to modify due to it being Swim for Distance Month. I don't think i'm even going to sign up for a t-shirt. You have to average 4 workouts a week plus a mileage goal. The 4x per week is a deal killer. I do not like swimming that many workouts a week. I will continue with gearing up for one really good set each time I swim.
  2. Last workout before Omaha!

    by , June 27th, 2012 at 04:06 PM (Chowmi's Blog)
    It's been awhile, but here's a blog post to tie you over until Omaha commentary!

    SCM, Baylor Fitness Center
    Jim Montogomery on deck
    No, he isn't going to Trials. He has jury duty.

    300 warm up
    ==> I did about 200

    300 pull
    ==>no, did 3 x 50's pull

    300 kick

    200 swim
    200 pull
    200 kick
    Yes, I had to lead these and boy was that miserable.

    100 swim
    100 pull
    100 kick
    Yes, I lead again and this wasn't so bad

    Main set:
    4 rounds
    100 moderate 1:30
    50 build :45
    2 x 25 's on :25
    1 easy 50 no interval

    I did the first round, but this set wasn't working for me. It was too fast before the 25's and I felt I wasn't getting anything out of the set so I did this for the last 3 rounds:

    100: no, easy 50
    50: smooth 50
    2 x 25's: broken 50 25/5/25
    times: 31 31 30very flat

    That was a decent set, and times that would be good "in season". But alas, the sub :30 still eludes me. I did not actually see the 9, so I don't count it as a 29 even though it might have been, since there is a delay from finish to looking at the clock. I don't count it as 29 unless i see it. Emphasis was going as smooth but fast as possible on the 1st 25, then blast it on the 2nd 25.

    Next up: Pack for Omaha!

    For some reason I have been craving beans - black beans, refried beans, sweet bbq beans, you name it. What do you think this means? I probably need the protein?

    Ice cream:
    Soft serve vs. traditional. the nice thing about soft serve in a cake cup is how it's all perfectly mushed into the bottom bee-hive area. (That is, as long as you don't move the cone as the soft serve is being packed in.) The problem with some of the traditional ice cream is if they don't fill up the bottom first, then you have to very carefully lick-down the ice cream and jam it into the bottom while also licking the ice cream. The muffin top adds anxiety when I eat it because it could either melt or fall off. With soft serve, you only have to stick out your tongue, and twirl the cone around to keep the ice cream squarely centered in the cone with no drip areas.

    One way to solve this is to get the upgraded waffle cone, then your ice cream is safely nestled inside the waffle. But it is still a race against the clock, as it may drip out the bottom when you have a pointy cone. Drumsticks are awesome for this reason, since they inject that chocolate stopper at the bottom.

    Next up: Funnel cake and other delights in Omaha!!

    Updated June 28th, 2012 at 12:52 AM by chowmi

  3. Wednesday, 06/20 workout

    by , June 21st, 2012 at 11:45 AM (Chowmi's Blog)
    Yesterday I made workout again!

    SCM, Baylor Fitness Center
    Jim Montgomery coached

    400 warm up
    ==> 250 instead

    8 x 75 pull on 1:10
    ==>4 x 75's with paddles & buoy
    53 53 51 50(veryflat but I didn't see goal time 49)

    4 times thru:
    50 easy kick
    3 x 25 fast kick on :30
    no equipment
    started at 25 then down to 21/22 on last set. goal: 20flat and under

    Choice of equipment - this miffed me. It was deliberately so that the PBA's could use equipment on a swim set. Geez, we already did a pull set first already!

    300 "good" on 4:30
    2 x 200 "better" 3:00
    3 x 100 "best" 1:45
    This is Jim's kind of sets. He likes the mid-D.
    In lieu of the 300:
    3 x 50's fly drill (every other 50 in the 300)

    In lieu of the 200's:
    4 x 50's on 1:30 done as:
    12.5 fly sprint/easy
    25 fly sprint/easy
    37.5 fly sprint/easy
    50 fly sprint
    :36 on the last one, which is shockingly slow but incredibly painful. Yours truly could do these pretty comfortably at 32/33 in other seasons. Not sure why so slow and painful. Perhaps just need to build back up to it. New goal: 35 range and under. Then we'll set the next goal back to 32/33's.

    In lieu of the 100's:
    3 x dive 25's; choice of to 12.5 or 25 fast
    walk back and wait for next 1:45.
    This was a bit tricky diving in at the end of the lane and moving enough from the middle to not barge into the first person.

    50 easy

    The End
    Swedish fish:
    I am really into swedish fish. I ate almost a whole bag (the size that hangs on the rack with the Life Saver gummies, Black Forset gummies,, etc and other candy in the chewy category). Although they probably make them at the same plant, the large size ones are far superior to the double large bag of small swedish fish. The small ones you have to put 2 in your mouth, like the old flouride swabs, in each cheek. You only get one satsifying chop before it's split in two. The big ones are great. They fill your entire mouth and you can just rest, super lazy and not have to chew or anything. Then you can swivel them around in your mouth and make a swedish fish retainer and cover your entire teeth, slowing turning the swedish fish into a swedish eel. In the event you accidentally almost swallow one, it is so large that the tail usually is still stuck in your throat and you can pull it back up.

    Next up: Thoughts on ice cream vs. soft serve.
  4. Monday workout 06/18/12

    by , June 19th, 2012 at 01:16 PM (Chowmi's Blog)
    This week I hope to make 3 workouts on MWF.

    SCM, Baylor Fitness Center
    Billy G coached

    400 warm up
    ==>no, did about 250.

    5 x 200 pull on 3:00
    ==> no, 5 x 100 descend paddles & pull buoy
    1:16, :13, :10, :09, :08

    10 x 50 kick on 1:00
    alt back/tummy with Speedo Optimus fins
    did 9 miscounted

    20 x 50's swim freestyle
    1 on 1:00 easy
    1 on :40 strong
    2 on :100 easy
    2 on :40 strong
    3 on 1:00 easy
    3 on :40 strong
    4 on 1:00 easy
    4 x :40 strong
    :34 :34 :34 :33high

    2 x Dives plus breakout

    The end

    I was quite pleased with myself and my modifyingness today. The 100's pull were quite strong for me. I'd never been under 1:10. Quite possibly the motivation was proving to a paddle and buoy addict "PBA" swimmer that it isn't so tough to beat me when I am swimming, as I am totally kicking your XXX when I am also wearing the same equipment.

    The 50's at the end were good, too. It is rare to go sub :35's on that kind of set, but I was solidly under :35 today. I went 3rd, but we were 10 seconds apart and that's far enough you actually have to keep track of your own interval and can't mooch off the person in front of you. I probably gutted to the :33 since PBA would be watching me come in, and since he wore paddles and buoy on that swim set, too, I had to beat his time, whatever it was.

    Now, onto the more interesting aspects of my life:
    mid PM - Yumlicious; mix of peanut butter and lyche yogurt and 4 mix ins.
    late PM - Golden Corral. BONANZA!!! They were making an entire griddle of Texas Toast! Me and my girls inhaled 6 pieces total. Unfortunately, the cotton candy machine wasn't on. But the girls were stuffed anyway. I also got a totally coveted piece of grilled pork chop that was mostly fat. And need I even go on with the green beans and corn. What a treat. Growing up, it was all stir fry fresh vegatables. What a delight to eat canned mushy dull colored vegatables, as opposed to my regular life of fresh veggies and healthy stir fry.The mac & cheese is pretty good, but if you're going to fall off the bandwagon, then i'd have liked it a little less mooshy, more salty, and more cheesy. Crusty would be fine, too, since it's a bit too moosy.

    Then, home to do Legs & Back and Ab Ripper.

    Other fascinating factoids:
    Last night was the inaugural ponytail in braids. My hair is so long I can't sleep anymore with it loose, or else I choke myself or it itches in out-of-range-back-area. I'm going to be like those older mature women who turn into hippies because they won't cut their hair.
  5. Quickie blog post

    by , June 15th, 2012 at 05:51 PM (Chowmi's Blog)
    I have absolutely nothing special to say, but 22 extra minutes before leaving for my girls' swim practice!

    Let's recap the week,

    see Monday, last post

    Tues, SCM stroke day
    IM'y set, 4 x 100 IMs descend
    1:27, 1:24, 1:22, 1:17
    wowie did that hurt!

    Nothing Wed

    Thurs: Chest & Back, Ab ripperX

    Friday, today
    So unpleasantly sore from yesterday.

    600 warm up
    I skipped most of it and did 250

    6 x 125's on 1:45
    ==> 6 x 75 moderate descend 57-54 and it wasn't easy!

    400 pull
    ==>every other 50 pull

    6 rounds:
    50 on :45
    25 fast on :30
    25 as 12.5 fast 12. 5 easy :30
    50 easy 1:30

    I did these, but they end was so pooped out that I had to turn around at the 12.5 and do only 25's on the easy last 50.

    50 fast single swimmer from a push
    I was in 2nd group
    30.? Lanemates and Bobby got me at a :30
    but that is clearly not a :29

    I will probably sound like a broken record, but I want to be solid :29 to get down to high :28 in workouts.

    Today I was very glad to bag everything for the max available remainder on the last 50. I would have been mad at myself if I forced myself to actually do the workout and gasp my way to a 32 or 33. I'll take one solid 50 over everything else.

    I was emotionally exhausted before coming today. It was a very stressful week and then I made the big move for all my trustee business to another banking institution!

    I told Bobby I felt like one of those 2-person cow costumes, where one person is the front and another is the back and they are fighting each other the whole way. I felt like that today and my arms and legs felt really way off. Bobby said that it looked like I was trying to find my stroke/path during the fast 50. Very true! Maybe because my back is tired, and my core, than I am lacking the strength to "keep it together" today. I had the hardest time even holding a streamline on my turns. It took all my might (mite?) but I was still collapsing out of my turn!

    Next up:
    I must make an appointment for a massage!
  6. End of LCM season

    by , June 11th, 2012 at 12:27 PM (Chowmi's Blog)
    Well, here's how I did:


    That was pretty sucky, but boy did it hurt! Plus, quite painful without a turn! Nowhere to hide in LCM!

    So this "season"
    28.84 yesterday
    28.6 in april
    28.5 in jan

    Last year:

    2 Years before:

    I attribute my slowingdownedness to:
    1. Focus on P90x instead of swimming;
    2. Lack of swimming consistency, specificity
    3. Lack of LCM conditioning

    The question is, what am I going to do about it?

    To address #1:
    From now to Dec, transition focus back to swimming, with P90X workouts and other dryland exercises worked around my swimming. Actually, I have 2 weeks left of my "90 day" cycle, so I will finish those, take pix, and that actually co-incides with leaving to watch Olympic Trials, so it will be a natural and convenient break!

    To address: #2:
    See #1. Plus, who really cares about LCM anyway. Outdoor swimming has never been my favorite. One less bug down my suit.

    To address #3:
    See #2. On the cost/benefit continuum, it is just not worth going to LCM workouts unless there are dedicated sprint/distance lanes. DAMM stopped Sunday AM year round sprint, and that is a very likely cause of results this year - so I simply stopped going. In past years, I went most Sundays year round, and then one summer dedicated 1 weeknight on sprint nights in the summer. That made a huge difference and multi sub-28 times. Without that critical specific training, it is like a different sport once reaching the 25 meter mark.....

    Next up:
    Just maintain swimming the next 2 weeks, do my P90X, crunch time to drop last 2 lbs, and then Great Wolf Lodge, then to Trials. I will modify workouts for sprint/sprint conditioning/specific drills. I'd like to start my SCM/SCY season ready to go sub :30's in workout from a push. That is a very aggressive goal, since i've never done that. But with last weeks 33 33 31 31 31 31 30, it is entirely possible, but I have to actually try pretty hard! That element I am willing to go out on the cost/benefit continuum.

    I saw Prometheus yesterday. Unfortunately for the likes of Ridley Scott, you can never one-up the original Alien. It's like M. Knight Shalaman never being able to one-up The Sixth Sense. It was one of those defining movies in history of how to make a sci fi horror movie and the forumla has worked countless times. (Crew goes out somewhere looking for something/accidentally gets sent somewhere/lost. Cryosleep is a must. Wake up from cyrosleep and weaker characters puke; stronger ones immediately start pull ups, push ups, etc. Next stop: Mess hall. Food is always bad and made fun of. Further character introduction and very quickly size up who's who. Get to planet/destination and immediately begin touching, tasting, smelling, and bringing back stuff that leads to the demise of nearly every crew member, one by one.

    Ahhh, I never get tired of these movies. It's like the Halloween/Friday the 13 of horror movies.

    It's like Avatar. Gotta see it for just seeing it on the big screen, but you have to carefully power down your mind to about operating life sustaining activities only. (And to conduct peristalsis for the popcorn, slurpee, and raisinettes/milk duds/sour patch kids, plus the repetitive arm motion to get the food up there.

    Think (or rather, don't think too hard) of it like how George Lucas finally says that the technology is now available to do what he couldn't do in the original Star Wars, and then makes a totally pictureque and visually stunning Star Wars episode I, puts in not-too bad acting, but a profoundly deficient script and story line. One thanks goodness the tech wasn't available back then, or else maybe he would have written out "Luke, I am your father!"

    But, it is still worth seeing. I amazed my girls and chowsh with my knowlege of the entire Aliens series. You just have to go in knowing it's never going to be up there with the original in terms of originality, but it is still worth seeing. You also have to poke fun at all the ways they break the rules of what NOT to do in a scary sci fi adventure. I wish there were more Commando type scripts and storylines. Where you can really root for the characters because they aren't so cliched stupid.

    I can't wait for the sequel!!
  7. One swim practice this week!

    by , June 6th, 2012 at 05:32 PM (Chowmi's Blog)
    Well, I made it to one swim practice this week!

    SCM, Baylor Fitness Center
    Bobby Patten coached

    250 warm up
    suppose to be 400 total, but I didn't get it all in

    6 x 75 kick on 1:30
    no fins kick on back

    400 pull
    ==> pull every other 50

    Main set:

    6 times through:
    100 on 1:20
    50 fast on 1:20
    ===>I did 50 moderate, 50 fast
    33 33 31 31 31 30

    100 easy

    6 times through:
    75 on 1:00
    25 on 1:00
    ==>25 easy/25 fast
    15 15 14 14 14superflat 14superflat

    Easy 50

    The End
    I am totally going back to my old ways. There is no point in swimming moderately strong 150's and 100's when my main focus is a 50. I was able to really put punch into my sprints today, plus Bobby made some recommendations for my sprint. He said it looked a bit wierd I was holding too long in front and rotating a bit too much for a dead sprint, so even though I was going 31's at first, I did a 30 on the last one with just that subtle change.

    I do plan on going to the Texas Senior Circuit #4 this Sunday. It's in Mansfield, about 45 mins away but an easy drive. Hopefully I won't feel bad on that day, as I have been sickly and inconsistent day over day. I'm not going to swim tomorrow, just to make sure I won't overdo it before the meet. At this point, I am better off just resting!!
  8. Missed my swim meet!

    by , June 3rd, 2012 at 09:46 PM (Chowmi's Blog)
    Well, I decided to skip the 50 free on Saturday. I ate way too much junk food on Thursday, and then was awake in the middle of the night with a terrible stomach ache, which continued into Friday and was really bad by the time I finished my creditors' meetings. Along with handling all their IDs, I think that tipped me over the edge. I took a 2 hr nap which I thought would ruin my nighttime (5-7pm) but I had no trouble passing out by 10pm. So I decided to skip the early morning 50 free. I woke up and mentally calculated I had a low 28 in me, but then i'd be set back for days of discomfort, which I cannot afford with this weeks activities: trial set, the 1st summer league, swim meet, annual mammogram, and a bunch of other time criticial must-be-in-the-office work stuff.

    I swam ZERO workouts last week! I did get in on Tuesday and swam 1000 on my own. The next time I swam was

    Today, Sun, 06/03 on my own
    SCM, Baylor Fitness Center

    500 warmup

    8 x 50 on :50
    Speedo Optimus Fins, snorkel, and paddles

    16 x 25
    evens fast on :30
    odds easy on :45
    2 fast each stroke

    100 easy

    4 x 50 fast from a dive
    easy 100 in between
    no interval, but around 4 min per 50
    free 32
    fly 32
    free 30
    fly 33

    That was pretty good! I was quite pleased with my modest speed. Not as far off as I thought I would be, and solid times. I am very pleased with holding speed close to where I want to START training. I think a huge stairstep is to get 50 free's under 30 in practice for this type of set, and the 50 flys at 31's or even 30's.

    Both my girls did awesome in school this year. They both go the the William B. Travis (of the Alamo fame) Vanguard (which is what they call the 4-5 grade school, then Academy for 6-8). They both made Straight A Honor Roll, which is a really big deal! They are now doing summer league swimming and karate 2x per week. I don't really believe in over-enrichment during the summer. They want to read every book on their summer reading list (a few required, but they have learned early on to get every extra credit point!) and they are continuing with their daily Kumon. I'm going to watch Trials with chowsh, a solo vacation for me! And then we are going to Pittsburgh to see my parents and back to Breckenridge for our summer vacation - and this year chowsh is joining us! As usual, i'm going to boss her around.
  9. Sunday LCM; P90X end week "9"

    by , May 27th, 2012 at 04:22 PM (Chowmi's Blog)
    I put that in quotes since I went straight to weeks #9 and #10, and now doing the 2 recovery weeks #8 and #13, then back to #11, #12 after my 2 swim meets.

    Today I went to LCM SMU workout at 9AM. That was hard because we went out to eat last night and I got the stuffed jalepenos as my meal, not wanting to share the 6 fried delights. Boy did I pay for that!!!

    500 warm up
    but I stopped at 300
    just didn't feel like swimming any more warmup

    10 x 100's
    1 easy on 1:45
    1 strong on 1:40
    1 easy on 1:45
    2 strong on 1:35
    1 easy on 1:45
    3 strong on 1:30

    1 easy on 1:45

    That was sort of hard. Averaged 1:20s on the fast ones.
    But I felt a bit better after the set!

    8 x 50's on 1:10
    first 1/3 UW kick; easy swim/fast feet & sprint last 10 meters (held under :35 total time; used Speedo Optimus fins)

    12 x 50's
    3 on 1:10 stroke "descend"
    1 easy on 1:15
    fly :37/back :40/breast ???
    Not super fast.

    The End

    That was not as bad as I thought it was going to be. I much prefer swimming in a slower lane, going first with clear water, and getting longer intervals and put some umph into them. There is something so nice about the people in lane 3 and lower. They don't have the egos of lanes 1 and 2.

    I went to the movie theatre which is something I rarely do. We saw Men in Black III and it was great - just like the other MIBs.


    I have decided that once I am through the first cycle of P90X, here is roughly what I will target:

    1 upper body, rotating through the 4: Chest & Back, Shoulders & Arms, Back & Biceps, and Chest, Shoulders, & Triceps; + ab ripper X,
    1 Legs and Back + ab ripper X

    Twice on Weekdays:
    Plyo X
    Core X

    Plus, selected exercises on my own for warm up/warm downs each time from:
    Yoga X
    Stretch X
    my own stretching

    I don't think it is sustainable to continue every night with P90X. But I think it would be very manageable to do it on the weekends for sure, and then the 2 days per week for 4 days total. I'm starting to memorize a lot of the moves, and over time, I might even stop the videos and simply write a list with reps or time for my own workouts. The key is with the small decrease in P90X shape, that I conciously replace it with speed and refinement in swim speed. The point is to back off of nonspecfici dryland conditioning, and picking it back up in the pool!!!
  10. Signs of speed in water!

    by , May 23rd, 2012 at 09:01 PM (Chowmi's Blog)
    Well, I must say, I am quite pleased with that indirect benefit from P90X'ing. The first several weeks I made myself do it (Bring it!) and when I went to sleep, it was more like passing out immediately upon pillow contact. Now I have the usual anxiety and several trips to the potty before finally sleeping, so my endurance must be up, since yes, I am writing it down and setting my goals and making the last 3 burn, etc etc....and I am happy to report that I can now do the entire plyoX without my minitramp!

    Anyway, my swimming feels more zippy again.

    Sat/Sun - off. One day I took the girls free swimming and just splashed around.

    Mon - main set was 2 moving interval sets of 50 frees. The 1st was like this:

    2 x 50 on :55 commentary: easy
    2 x 50 on :45 keep it easy; don't panic here
    2 x 50 on :50 easy
    2 x 50 on :40 strong but easy as possible
    2 x 50 on :45 this is harder than it seems after the :40's
    2 x 50 on :35 blasto. yes, I made 'em!!

    "Subtract 10, add 5"

    the next set was:

    1 x 50 on :55
    2 x 50 on :45
    3 x 50 on :50
    4 x 50 on :40
    5 x 50 on :45
    6 x 50 challenge interval, 35 no one did this interval.
    I suggest to my lanemate to do 4 x 50 on :37.5, so you are really keeping an eye for #2 at the 1:15 and to bring it home on #3 and #4 and be ahead of the 2:30. I made it at the :29 mark on #4, right under my total elapsed 2:30! I was glad to modify, 'cause I knew i'd give up at #3 had we tried for 6.

    Tuesday: Stroke day
    The main sprinty bits were
    8 x 50 on 1:10
    1st 25 blast stroke/2nd 25 easy
    I went strong through the turn and 1st stroke. That was sort of fun.

    Wednesday: Here is where I could really tell my conditioning improvement. I rarely have it in me to go 3 hard days in a row. Last set, 4 x 100's

    100 straight 1:30
    50/50 :50 base
    4 x 25's :30 base
    bonus 20 seconds
    100 all out 1:07 very flat. that was very good and I felt pretty strong. I would like to be under 1:05 on a challenge like that, but I can see where I just didn't have the umph from the start. But much more umph than lately!!

    Total bummer I lost my goggles. Either someone else picked them up, or I truly didn't see them the last practice and didn't put them in my bag. I couldn't help having that stupid look on my face, like, where are my goggles? I lost my goggles! Did someone pick up my goggles? Who was I swimming with yesterday? And then poking around in my empty bag, and even looking in my fin-pockets to see if they would magically appear. I borrowed Jim Montgomery's goggles for warm up but then I just went without goggles the rest of workout. I don't think it really affected my speed, even though my eyes were really burning and blurry by the end of workout.

    I think I may have a solid effort in me for next week's 50 free. But I am constantly thwarted with my docket days - the days I am completely full has always been on days before a swim meet! Oh well, I can't complain since it's nice to have a good job.

    I set up my Bowflex Power Tower! Talk about humbling. It is so hard to do chin ups from a completely dead position with knees tucked. I really need that swinging action and breakstroking wildly to get myself up. So it's a good thing the dip bar moves so I use it as an assist.
  11. End of week report

    by , May 19th, 2012 at 10:42 AM (Chowmi's Blog)
    I'm back!

    So, to recap my week:

    Mon - swam on my own. Made the main set into 3 x 100's instead of 4.

    100 strong 1:08
    50/10/50 1:08
    4 x 25's 5 secs 1:04

    That was not very fast. I can be at the 1:00 mark on 4 broken and my goal is to be right under.

    Wed - I missed evening sprint workout. It starts at 7:15 and that was just way too late. So I took the girls to Golden Corral instead. Total bummer they were not making cotton candy today. But they did put out a fresh batch of Texas Toast!!

    Thurs - SCM, noon workout, stroke day
    I was totally pooped out.
    Main set:
    4 x 25's on :30 stroke
    2 x 100 IMs on 2:00 fast
    repeat 3x each stroke except free
    I had to really work to keep 1:22's. In best IM shape, I can go 1:17 averages. This I attribute to being worn down as well as not doing a lot of stroke this past year.

    Friday - SCY, noon workout
    Main set:

    10 x 50 various - transition

    4 x 75 on 1:45 1st 25 fast

    10 x 50s various drill/swim

    4 x 75 on 1:45 1/3 fast; 2/4 easy 51, 50

    10 x 50 various pull

    4 x 75 on 1:45 1, 3, 4 fast; 2 easy 51, 50,

    That was ok. I would like to get in the 48 range. A 50 puts me closer to 1:08, and if I want to swim under 1:05 for a 100 in practice, then I need to be less :17 or around 47,48.

    I went to Central Market and bought dinner for two which makes dinner for 4 of us! They had cotton candy at the check out so I bought 2 bags for $1.75, which is actually a great price. It costs $5.00 at Great Wolf Lodge and $2.50 at Justice (tween clothing store).

    Update on my birthday:
    I know I am getting a Bowflex Power Tower and a free weights set. I found the free weights in the closet under the stairs so I have been sneaking in and using them for
    P90X and then putting them back. tee hee!

    I haven't gained or lost any weight. I am definately stronger, and I felt so strong running on the street as we chased after a big turtle that I almost ran over in the car. It must have been at least 10 lbs! I am amazed how much pee it can hold in it's body, as we kept picking it up and it would pee. No surprise it was fully retracted in it's shell, and had big claws on it's feet and a big beak. Stupidly, I said, Hey! It's mouth is open! and stuck my finger in it to see if it would nibble. It took a big bite on my index finger, yikes!!! I spent the next 15 minutes doing google searches of "turtle bites". In conclusion, since I am already taking antibotics for something else, and I rinsed thoroughly, I think I will likely be ok.
  12. Where have I been?

    by , May 14th, 2012 at 11:43 AM (Chowmi's Blog)
    Wow did the week go fast, I haven't blogged in quite awhile!

    The main update is I entered 2 swim meets,
    ***Local A meet Sat, 06/02
    ***Texas Senior Circuit #4, Sun, 06/10
    so that finally gives me something to get specific about! TSC #4 will be a really big and fast meet, I think. It's one of the last OT qualifying meets (cut off date around 06/18) so I think to keep up with the Jones I can't be dorking around in low 28's.

    So, to alter my P90X training, I am doing week #9 and #10 NOW, then do week #8 and week #13 (the "rest" weeks), and then go back to weeks #11 and #12 after that. That means I'll be doing the 2 "rest" weeks going into 06/01 and 06/10.

    In the meantime, it's time to start specific training and tapering. No time for more any more conditioning as it is 3 and 4 weeks away from the meets! I started yesterday:

    LCM, SMU outdoor pool
    Sunday AM workout

    300 swim
    300 kick
    300 pull

    4 x 100's on 1:40 descend
    1:17?? I doubt it was 1:12.

    Main set:
    200 easy
    4 x 50's "sprint" on 1:10
    held 35's

    suppose to repeat 3 times, but I did 2 times and got out to get ready for Mother's Day brunch at 11AM.

    The 4 x 100's are going to be my cornerstone "conditioning test set" in LCM. If I can do a really solid descend and go to 1:30 interval, that would be great. If I can descend starting at 1:20 quite easily to 1:10 range, then i'll be in very, very good shape. None of this dabbling in the high teens!

    Here is the main set/element from Friday's workout:

    8 x 75's
    2 fast on 1:15 ==> 56, 55
    1 easy on 2:00
    2 faster on 1:15 ==>53, 52
    1 easy on 2:00
    2 fastest on 1:15 ==>53, 52
    1 easy on 2:00

    That was pretty hard. Considering the p90X'ing, I don't feel too bad about the times, but they are definately slower than usual by a modest stairstep. I can go 50's average on faster and fastest, pushing under 50 on a good day. Next season, i'd like to be at 52.5 ave on fast, 50 ave on faster. amd under 50 on fastests.

    Next up:
    My birthday on May 22nd! I will be 44. I am getting a whole weight set under 20 lbs. I have 3 lb weights but I know i'm getting at least the 5/10/15 and 20's, possibly the 12.5 17.5's as well. Maybe I should ask for the cords as well. I wonder if I should get the women's cords or the men's set.

    My plan for the next 4 weeks!!!
    Week 1 (this week!) One Sunday sprinty (check!) and here is what I plan on doing today:

    400 warm up

    8 x 50's kick/drill

    8x 25's choice interval
    % increases free (fins optional)

    16 x 25's choice interval
    variables, 4 each stroke (fins optional)

    4 x 100's broken on choice interval
    100 straight
    4 x 25's 5 seconds
    Attempt to get to 1:00 min mark with time subtracted. Hmmm...Fins optional here, too.

    100's alternating pull/kick on choice interval. solid effort. All equipment. Yes, optional for today.

    The End, for today!

    Wed - Hopefully I can go to SMU LCM sprint workout in the PM!

    Thurs - IM day; either nonspecific and do the workout, or do "test race" day on my own again. I will decide after Wed's workout how to balance out and finish Week #1. This could include gearing up for 1 50, or doing lots of dives, or perhaps even doing some stroke sprints to mix it up.

    Updated May 14th, 2012 at 11:54 AM by chowmi

  13. Halfway thru P90X!

    by , May 8th, 2012 at 11:34 PM (Chowmi's Blog)
    Well, I am still going strong!!!

    I am halfway thru Week #7 of the 13 week total. This is the 3rd and last week of Phase 2, then the "recovery week" #8. (Plus photo!)

    I think the key is proper modification. This is really hard because most people I have talked to say they started it and couldn't finish and/or got injured. There isn't a coach standing next to you telling you what and how to modify, and a lot of people say they get so competitive they try to keep up with Tony & crew. Plus you have to modify in relation to the fact that you are also swimming. The videos don't account for the fact that you are swimming - training - and that a lot of effort is duplicated, so you are going to really hurt yourself by all the double dipping if you don't eliminate/modify those bits. The last thing is not to think of it as a do-or-die in 90 days. If you think of this as a first round sampler, leaving room for heavier weights, more reps, higher/farther leaps, deeper lunges, etc, then you will probably decrease your chances of getting injured. You have all the time in the world, so think of the program and an indefinate and customizable repeat after the first 90 days! Remember, these guys would look completely foolish doing your job, so it is the same thing when you pop in the DVD and try to keep up with them. They were selected because they are super duper good at it, and have rehearsed the sequences for the video not unlike any other type of performance. You aren't going to get on stage and play Hamlet on the first round, so build up to it!

    I am happy to report that I can now bicycle backwards for the full 25 count. I could do cross leg instead of full legs out on the cross over sit uppy things, but that was on my strongest day, and I have only done it once. And I can do all 25 sissor kicks (yes, I wait for the number!). The key is to squeeze your butt and use the raised leg as the balancing end, and the down leg (1 inch off the floor, butt squeezed!) as the elongating move.

    I skipped the swim meet on Sunday! I was not well over the weekend, so I bagged my cameo 50 free. I mentally calculated I had a low 28 in me, and then decided the recover period AFTER the race would cost me too much of my P90X consistency.


    Here is my workout on Monday!
    SCM, Baylor Fitness Center
    Billy G coached

    Here is Billy's commentary on his 1500 LCM fly: He did it the summer of/after 1980 Trials. Since he was in great shape, and trained with a distance donkey team, he decided to try it. His time was 19 something. He made it completely fly legal. The official, who is always really bored in the D-events, had nothing better to do so he walked with Billy the entire way, just to see if he was fly-legal. Billy's time was a big bell curve. Once he got to about 700-800, he was really disgusted. But he decided to just do another 100, another 100, until he got to 1200 and at that point he knew he could finish, and he started getting faster. His last 100 was not as fast as his first, but again, he bell curved his splits.

    200 swim/200 kick/200 pull

    6 x 75 kick on 1:30
    50 smooth/25 strong

    8 x 125's pull
    4 on 2:00 (yes, I actually used a pull buoy)
    4 on 1:45 (no equipment, swam these)

    10 x 100's swim
    4 on 1:35 descend
    1 on 2:00

    I gave it a big decend and went 1:11 and 1:10 on the #4's. Solid and strong, i'd say about 92.5% effort.

    The End

  14. Sprint Friday, 05/04/12

    by , May 4th, 2012 at 04:04 PM (Chowmi's Blog)
    Hooray today was sprint day!

    SCM, Baylor Fitness Center
    Steve Barnicoat sprint special Fridays

    10 x 50 on :50 warmup

    6 x 125 on 2:00
    100 smooth, 25 fast

    200 easy kick

    6 x 50 on :50

    6 x 75 on 1:30
    25 smooth, 50 fast

    200 easy kick

    6 x 50 on :50

    6 x 25 on :45
    all fast

    The End
    I liked today's workout! I was in a good lane of people who went easy on the easy, which makes all the difference. That way I could swim the sprint parts with some zip!

    Not feeling so good today either. Still totally bloated but I didn't eat any chips last night! I did have my 2 x cherry poptarts, toasted. Then I had a bowl of special k with a banana and used regular milk. I think that is what did me in!

    Next Up: carpool line. then early dinner at Pei wei. Then 4th grade roller skating party. Pizza second dinner. I hope they have some cake. I really want some cake. Back up plan is to leave during party and go get myself some cake next door at Albertson's.
  15. Stroke Workout, back to indoor routine

    by , May 3rd, 2012 at 07:47 PM (Chowmi's Blog)
    So after 1 LCM workout, I have decided to bag the outdoor on my own thing. It completely disrupts my showering routine. Being so used to nice shower pressure, free shampool/cond/bodywash and fluffy towels (that I don't have to bring or wash, I might add!), I just can't do the great outdoors.

    SCM, Baylor Fitness Center
    Billy G coached
    recall Tue/Thurs are stroke days

    500 warmup
    "SMU IM" 100 free/back/free/breast/free

    12 x 50 kick on 1 Min

    20 x 50's on 1:00
    5 sets of 4
    :30 rest in between
    Rotating IM's

    I did 3 sets IM, then did backstrokes on sets 4 and 5. Good training for my next 200 backstroke! Not sure how to translate, but
    Set 4 back: 41, 43, 43, 41
    Set 5 back: 40, 41, 39, 38
    I think I can push them a bit more. Part of the key is to get a good turn and trajectory off the wall. Otherwise you use all your silver bullets trying to straighten out and an inefficient breakout.

    8 x 100 pull
    2 on 1:45
    4 on 1:25
    2 on 1:45
    ====> no, did misc 50's around everyone pulling very easy. I was pooped out!

    The End

    Today was quite difficult. I am so bloated I feel like I have an anvil in my tummy and two personal watermelons strapped to my calves. But the consecutive days of Ruffles and dip were quite worth it.

    I really like the line in the latest swimmer magazine - ...."Bay says that the goal for a masters swimmer should be to discover the least amount of work you can do and still accomplish your goals, providing your goals are realistic and healthy." I think I already do this, but I use the cost/benefit continuum. Here's my 100 free analysis, or, more to the point, why I rarely swim the 100 free:

    Current best time: 54.7
    Commentary: pretty hard and not altogether pleasant feeling.
    Analysis: Don't really care to swim it.

    What if's:
    53.99 need a bit more effort training ==> no, still don't care
    52.99 this gives me pause. but no, i'd have to say not worth the effort I know i'd have to put in. Better to do nothing more and continue at 54.7
    51.99. There are so many girls that go 51's it would be fleeting for a moment, but ugh, the thought of the effort is a total dealkiller. I have no desire to train up to my potential just to be in the no-man's land of 51's.
    50.99 or even better? That's barely even USA winter nationals, and totally not worth the effort. Hand me some Ruffles and Dip, please.

    My goal these days is to stay a solid non tapering regional/sectional cut qualifier in the 50 free. The day I have trouble doing that in season, then I will have to reconsider the cost/benefit continum. I would also like to get as many top tens as possible, with no specific places in mind. To simply make top ten consistently is fine with me. No one really cares or remembers whether you were 3rd, 7th, or 10th. 10th is like winning an Olympic bronze medal. You are just so glad you showed up, and swam hard enough, then got a place!
  16. LCM workout on my own!

    by , May 1st, 2012 at 04:24 PM (Chowmi's Blog)
    LCM @ SMU Outdoor pool
    cost me $5.00
    but i'm not buying a summer pass @ $150 'cause I don't think I will actually go 30 times!!!

    My OWN lane. For the first 1600....

    400 warm up

    8 x 50 on 1:00
    25 IM stroke/25 moderate free
    held 37 (free/free) to 43 (breast/free)

    8 x 50 on 1:00
    Kick with Speedo Optimus fins
    2 on tummy/2 on back
    held 37-40

    8 x 50 on 1:15
    "backward rotating 12 1/2"
    start with easy 37.5; fast last 12.5
    easy 25/fast 12.5/easy 12.5
    easy 12.5/fast 12.5/easy 25
    fast 12.5/easy 37.5
    total elapsed time 36-40's

    8 x 50 on 1:00
    pull BUOY yes, you read this right! and paddles and snorkel
    held just under 40s

    4 x 50 no interval
    2 with TYR burner fins/2 no equipment
    strong push off and sprint 10 strokes

    The End


    I felt ok. It was a bit weird to swim on my own and LCM, completely off my normal routine of swimming @ Baylor SCM indoors. I also had to project my Don't Share with Me! persona, so that was also another thing I was multi-tasking and it was a bit distracting. I made an extra effort to huff and puff loudly on the walls in lieu of swimming fly. That actually seemed to work!

    Since I rarely swim LCM, this was a good time to do a bunch of 50's just to get more used to the length. I had very little "burst" speed today. I'm not sure if that's because i'm out of bursting shape, or from the dryland stuff I have been doing. Probably both. I was NOT happy with lack of transition speed between the fast and easy 12.5's. So that is definately something to work on.

    I included my paces above since I don't know what is a "good time".

    Last night:
    Legs and Back X, Ab Ripper X
    ==> I am replacing a lot of the side and directional lunges with sneaky/tip toe lunges and the multi-step lunge and weights, and also replaced a few other things with the wall squats. For some reason, those are a bit easier on my knees and it incorporates balance and simply moving your entire body from one side of the room to the other, with a graceful, controlled turn. The problem is my legs are getting stronger but I can tell I am limited by the knee area. Absolutely no way on the chair lunges. I don't do the pull ups, but get on my vasa and swim away.

    I am replacing Yoga X with Core X. Since I already do yoga within my free stretch and about 20 mins x 3 days a week, I think the Core X would be a better fit. I don't see why they only use Core X in the 4th week of the cycle.

    I'll probably accelerate week #7 and bank this week's rest day for Saturday, since I swim the meet on Sun AM.
  17. Lone LCM meet report amist USMS Nationals!

    by , April 29th, 2012 at 02:04 PM (Chowmi's Blog)
    Here's how I did!!


    Recall last season I ranged from 28.2 to 28.7. My bests have been 27.7, but I think swimming more LCM workouts - sprint workouts. So I think if I do 1, just 1 extra LCM workout customized for moi, that will make a huge difference!!!

    I must say, that was a very solid time for me! I have only done 1 LCM workout since the Austing Grand Prix LCM meet (01/14/12) and decided not to wear goggles since I couldn't see "better" with them anyway. You don't need to feel good to swim fast, and you don't need to see where you're going, either!!

    Plus, I had my docket on Friday and then did parent karate day in the AM. I watched 3 episodes of GRIMM, and then off to the meet! I do not like PM swim meets.

    I was quite tired. I did P90X Back & Biceps the night before. I felt like I had an anvil on my back starting at mid-air on the dive. Usually the anvil doens't appear until the 35 meter mark! But, I kept my breathing (twice) and really drove for the wall. The best thing I did, which i've been practicing this week, is to finish on my side. I won my heat, and I was really surprised. A bunch of clustered times, but I think with my spidery long arms and a sideways lunge, that made the difference.

    and now, today's LCM workout!

    Sunday, 04/29
    SMU outdoors, LCM

    400 warm up

    6 x 75
    25 kick/25 drill/25 swim
    then your "rest" is 10 seconds of vertical kicking

    I loved this transition set!!!!

    50/100/150/200 pull on ??
    4 x 50's strong fly within the time limit

    4 x 200 swim on 3:40
    Some sort of mix of strong/smooth
    ==> I kicked these with my Speedo Optimus fins, attempting same pace as swim; last one was on 2:44

    200/150/100/50 no interval
    kick the first 50 of each; alt kick/swim
    moderate; "recovery", and warm down set

    The End


    Hooray for me! A LCM workout! I think I will try to swim 2 x LCM per week. Either the workouts or just come during open swim and pay the 3 or 5 dollars entry fee. There are lots of things I would do to customize my own workouts, starting with nearly every set being 50's. This workout was ok, but very non-specific. And it's not ideal to be swimming strong 50 flys through a landmine of paddled swimmers.
  18. Thursday, 04/26/12 another stroke day

    by , April 26th, 2012 at 06:37 PM (Chowmi's Blog)
    Today I was able to swim at noon again. I got there a bit late.

    SCM, Baylor Fitness Center
    Billy Glasstetter on deck

    I forgot to ask about his 1000 fly for the forum thread.

    warm up - no missed it.

    10 x 50 kick on 1:00
    I swam/kick/stroked these warmup

    6 x 25's on :35 to get ready
    mix strokes/free

    Main Stroke Set:

    4 x 100's on 2:00
    100 fly (about 1:21)
    75 fly/25 easy free (1:00)
    50 fly/50 easy free (?)
    25 fly/75 easy free (?)
    increase effort on the stroke as you take off a 25 on each.

    Rest a bit.

    4 x 100's on 2:00
    same thing backstroke

    Rest a bit.

    4 x 100's on 2:00
    same thing breastroke

    400 pull for warm down
    ====> I did 100 kick with snorkel & fins, 100 with pull buoy

    The End


    Ok! That was a very challenging set, especially on the fly. The original workout had straight 100's stroke. I had a good lane, where everyone went 10 seconds apart and actually did the entire thing.

    The fly was pretty hard. The key is to not panic on the 100, because that 75 is the real killer. Once you get past the 75, you are home free!

    The breast was also pretty hard. I am not used to doing that much breastroke! But I felt it was one of my best breast sets in a long long time, and my arm wasn't hurting.

    Wed: Plyo X.
    Today: off. Helen has her IP night, so I won't have enough time to do it today. I'll just pick up on tomorrow what was today's (I think Back & Biceps).

    Then swim meet on Saturday. Swimming in the afternoon session sucks. I have a kid's flower show 8-10 am, parent karate 10:30-12 noon, then go to the swim meet around 4pm. I will skip P90X again, and pick it up on Sunday. But that's not really that much rest time - lunch, a movie in bed, then hoist myself back up for a cameo 50 free. Yikes!!
  19. Tuesday 04/24 stroke day

    by , April 24th, 2012 at 09:40 PM (Chowmi's Blog)
    SCM, Baylor Fitness Center
    Bobby Patten coached
    Tues/Thurs are stroke day!

    300 warm up

    10 x 50 kick on 1:00
    I did 5 on my back and then 5 on my side with the snorkel. Bobby said I was wasting my time and to just kick on my stomach.

    400 pull
    ==>no. free with PFS for a 200

    Main Set:

    4 x 25 fly on :30
    100 IM strong on 1:30
    easy 50 free on 1:30

    4 x 25 back on :30
    100 IM strong on 1:30
    easy 50 free on 1:30

    4 x 25 breast on :30
    100 IM strong on 1:30
    easy 50 free on 1:30

    then.....repeat! for a total of 6 rounds.

    200 pull
    ==== wait! I actually DID THE PULL! I used my pink and white striped pull buoy, no paddles, and did the whole thing! a mid-length break to adjust the slipped buoy, but I still think it counts as a continuous 200 pull! I amaze myself!


    This was a solid stroke day with no specific speed work other than the strong 100's. But it was actually very tough after each of the 25's, which you couldn't really go easy on.

    It was fun pulling. I almost never use my bouy. I guess I was just too lazy to put on my PFS (paddles, fins, snorkel).

    Last night: Cardio X, tonight is Chest/Shoulders/Triceps beginning of week #6.

    30 day report! My husband took the 30 day pictures, but they don't look very good. For one thing, he sat down and so all the shots make my hips and legs look huge, and my head look coneheaded and small. I have gone from 142.8 to 139.4, which isn't anything spectacular, but it means I only have to lose 3 lbs to get to 136.x instead of "something over 5 lbs away". However, it is very difficult not to squander the days and leave it up to a hail mary in week #8 to get those last 3 lbs. Then I only have to lose 1 more lb in the last cycle to meet my desired weight of 135! My back shots clearly show a more defined V in my muscly-swimmer's shoulders. I am happy to report my butt looks less inflated. I am well within my butt-PSI limit However, I still have periodic muffin topping which is not due to the periodic cycle, and I don't pass the naked jiggle test. On the other hand, I do pass the suck in your gut to a perfectly flat stomach test, and bend slightly backwards to see your abs ripple test. The problem isn't developing the muscles, it's that I can't let go of my McDonalds, Ruffles, charms blow pops and strawberry frosted pop tarts to loose that layer of outer fat that conceals them! Maybe I will do 2 lbs/2 lbs in the last cycle. 3 lbs is just such a huge committment.

    Bonus Clip!

    Here's another bonus clip from the Republic of Texas World Championships, February 2012!

    Today is my parent's 47th anniversary, hooray!!!!
  20. Sunday LCM workout

    by , April 22nd, 2012 at 04:40 PM (Chowmi's Blog)
    I probably would not have blogged today, but I thought Fort might appreciate more reading material, as it appears she is not back just yet.....

    Recap Saturday:
    I skipped P90X on Friday so doubled up.
    AM - Yoga on my own;
    PM - Legs and Back
    I substituted all shoulder strenghtening/rotator cuff type arm exercises for the pullups, and did all the leg stuff.

    Sunday, LCM SMU outdoor pool
    Bobby Patten on deck but I wasn't going to do the proscribed workout anyway!

    500 warm up
    I actually did this entire thing without stopping!

    4 x100's kick on 2:00
    Speedo B&O Optimus fins; kick on back
    held between 1:18 nd 1:20
    Went strong and goal with these fins is to kick as fast as I can swim the same set.

    6 x 150's on descending interval. about 2:20's or so, I wasn't really listening.
    =================> no.
    Per each 150, 1 strong 50, easy swim and turnaround in the middle after last person for just over another 50 total.
    3 fly; 3 free
    fastest fly 37ish; fastest free 33ish

    4 x 100's swim or pull on 1:40
    ============> no.
    4 x 100 kick on side with Speedo fins and snorkel; face turned down but kick on sides

    4 x 150 on faster interval
    ==============> no. same thing
    1 fast 50; then easy swim and turnaround in middle
    odds fly; evens free.
    fastest fly 40ish; fastest free 35ish

    The End


    This was my first LCM practice in a long long time! It wasn't that bad since I was able to modify it. But I really ran out of steam by the last round and could only must a 40/35 on the fly/free. My kick was quite strong and I gloat over being able to use my snorkel while on my side. That really helps me just focus on the kick instead of turning the head to breathe.

    Tonight: Cardio X, my favorite!!!

    My summer meet schedule, of which I will likely do most but not all:

    04/29 Local USA meet;
    05/06 Local USA meet;
    05/18-20 Texas Senior Circuit #3 at TAMU and/or Woodlands USMS meet
    05/22 - Happy Birthday to me!!! No swim meet.
    06/02 - Local USA meet;
    06/10 - Local USA meet;
    06/24 - Local USA meet;
    06/25 - DAMM USMS meet

    Off......there are 3 more local meets plus USA sectionals, but I am not planning on swimming those right now.
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