Goals, Periodization, Lessons Learned
We at our Masters club (the Columbia Masters in Howard County, MD) are very excited that the Swimming Saves Lives Foundation has declared April Adult Learn-To-Swim month. We think that many adults would like to learn how to swim, but maybe haven't had an opportunity to do so... Until now. We are using this nationwide campaign as the impetus to develop programs we can use to get interested adults in the pool. And, we hope to expand the opportunities to swim that we already offer. The ability to bring this life (and lifesaving) skill to an adult population is exciting and something we are eager to do.
Has your club offered adult learn-to-swim lessons? Is it a Swimming Saves Lives Foundation partner? If so, what types of programs have you offered. What types of programming is the most popular with your population/in your area?
I would love to hear from you about your Adult Learn-to-Swim successes! Thanks! ~Angie AngieKozBlogs
Back in the water for the first time since Thursday. I thought it would be a good idea since I have a meet this weekend
200 Fr/200 Bk/200 IM drill
2 x 100 kick
8 x 50 FR on 1:05
1 x 50 ez
8 x 50 Bk on 1:10
1 x 50 ez
6 x 75, done as:
- 2 FR (on 1:15, 1:45; held :50)
- 2 Bk (on 1:20, 1:40; held :54)
- 2 IM (on 1:20, 1:40)
6 x 25 on 1:00 drag race from mid pool (2 fr/bk/fly)
4 x 50 on 1:20 loosen and out
(Solo/Rec/2500 yds/60 min)
My legs are pretty beat from the hiking adventure last week, which you can read about here if you would like to (and see some pictures).
My rough plan is to swim tomorrow with Masters, and maybe Wednesday and Friday morning as easy stuff. Friday I am off to Mt. Snow for the day (nothing like pounding the legs!), then I'll do stroke work and an easy workout with Masters on Saturday before heading to the meet. I am swimming: 200 Back, 50 Fly, 50 Free, and 100 Free; aiming for a good time in the back and seeing what I can muster in the 100 after those sprints.
Updated February 25th, 2014 at 08:51 AM by rxleakem
Quick swim before the day's activities, after a brutal weekend at work ...
200 Fr/200 IM drill
2 x 100 kick into 200 swim with AP
4 x 75 on 1:30 (kick/IMO fast/25 pull)
4x 50 b/c on :50
100 loosen and out
(Solo/Rec/1600 yds/30 min)
Spent time cutting tiles at the college, then took exchange son to the airport for his college trip to Nashville, where he's meeting up with his dad. After filling up with treats from Bella Napoli Italian Bakery and my wife's car with gas (better mpg than my van), I went back to the college to put said tile up before watching son and exchange daughter play in basketball games. Full first say of staycation - I'm pretty wiped out.
Looks like I have some plans for the SCY season this year. I am planning to go to the Glens Falls (NY) meet on 3/1 (the day after snowboarding with the school and after Masters practice that morning - should be interesting), then squeeze distance day (1000 or 1650, not sure which one yet) for the Harvard (NE LMSC) Champs in mid-March between visiting the city with all the family (since I have to work the next Fri-Sun weekend of racing ), then our meet here at home on April 26th.
That's two more than last year
Updated January 27th, 2014 at 10:18 PM by rxleakem
Today was the last of our planned long swim days to prepare for the One Hour Postal Swim. We hope to have one long swim a month down the road (maybe starting in March) to prepare for the Chesapeake Bay Swim, among other open water swims some members of our Masters club are planning for this summer. I had high hopes for myself today after enjoying a really good post practice long swim last week. However, due to a couple of "game-changers," I opted for a different goal. My original plan was to swim for 45 minutes and see how I did. Game Changer number one was that I started to come down with a cold this week, and while I've been diligently taking my Zicam for the past two days, I must admit to not being 100 percent. The great news is that I've been taking Zicam and felt good enough to be able to swim today. Game Changer number two was the killer workout Sue had for us today. Whew! It was a 3900 yard day, with the main set that looked like this: 4X 100 on 1:40 & 200 on 3:30 (Work the 100s); Then do a 100 or 200 easy followed by 4X 100 on 2:00 & 200 on 3:15 (Work the 200s). So, needless to say, I had a lot less left in the tank for the post-practice long swim than I did last week. However, since I am always competing with myself, I had to at least swim the same number of yards as last week's all time (practice) high. So, I set out to swim a 1000 and see how I felt after that. I did it and felt pretty tired. I was able to get the additional yardage in for the 5300 yard grand total, which is great. I didn't know what to expect, but am pretty happy. Not as happy as last week, mind you, but happy. Next week we will be doing the One Hour Postal Swim! Hopefully, I'll be in form for it. Happy Friday! ~AngieKozBlogs
Earlier this afternoon I helped with the high school kids. Spent the first 2/3 of practice with the boys, a group with only a few returning swimmers and many new to the sport. We worked primarily on stroke technique due to their makeup. I got in and helped from the wather for both backstroke and fly. Then I worked with the girls on turns. It is interesting - last year some very strong swimmers graduated, and the current group of fast girls think they are better than the others, even wearing different suits at meets. They need to work on swimming faster (by paying attention to instruction) and helping to mentor the younger kids. Anyways, I logged about 500 yards.
Tonight at Masters I took the main set from Calvin's blog yesterday and modified it ever slightly (we can't all swim at light speed ) and we did:
200 swim/100 Kick/100 Pull/4 x 25 b/c warmup
2 x 150 on 2:30 fast middle 50 (I did 200/150 - 2:19/1:49)
4 x 25 on :30
3 x 100 on 1:40 PULL (I did 4 x on 1:20 with AP)
4 x 50 on :60 (kicked, held :45))
2 x 150 on 2:30 fast middle 50 (I did 200/150 - 2:16/1:46)
4 x 25 on :30
3 x 100 on 1:40 PULL (I did 4 x on 1:20 with AP - held 1:10)
200 lossen and out
(Masters/Rec/2600 yds/55 min)
We also added in some extra rest in the form of Master's minutes, which gave me the gusto to crank a little harder than I might have otherwise. Planning on the One Hour Swim this weekend with the team.
Oh, and I have scheduled the 3rd Annual Monumental Masters Mini Meet for the last Saturday in April (the 26th, I believe), so get your racing suits ready for some fun in southwestern VT!
200 fr/200 bk/200 im drill warmup
Shark Swim - IM
100 - 100
200 - 200
300 - 300
400 - 400
10 x 50 fr on :40 (held 35's)
250 warm down
(Solo/Rec/3350 yds/60 min)
First swim of the New Year, with a nice treat: water temp = 82. Unheard of around here! With the cold temps (we got as low as -16 overnight Thursday) they are having trouble keeping the pool warm. The aqua joggers were crabbing, so I made sure to complain to the guard that the water was too hot!
Looking toward this year in the water, I am choosing to drop my GTD to 250 miles as life seems to be staying busy, especially with the exchange students and some small trips planned. Last year my only pool meet was our local dip, and this year I am sure if many more opportunities will be available. I will keep looing at OW swims, although Kingdom is out. Looks like the cable swim at Lake Placid is on, and perhaps some more depending on my work schedule.
Woke up for a Masters double:
200 Fr/200 Bk/200 IM drill/4x50 b/c on :50
4 x 100 on 1:25 (Fr, except last 25 FAST IMO)
1 x 100 Fr FAST (went 1:06)
1 x 100 loosen
4 x [100 kick on 1:50, 50 on :60 (25 FAST IMO into 25 Fr easy)]
Build a 200 IM (5th 200 = IM = 2:44)
200 loosen and out
(Solo/Rec/3200 yds/55 min)
Finished this at 9am, and finished up hanging lights on the front porch.. All set save the extension cords , which magically go missing from the tote holding the Christmas decorations. Every year. I went to Chapel at 11am, then headed back to the pool for the last 35 of adult swim (since I had to miss Masters this evening):
500 Shark Swim
4 x 125 IM on 2:00 (last 50 same stroke, rotate first stroke IMO)
1 x Noah's Ark
4 x 75 on 1:10 (50 Fr into 25 IMO FAST)
100 loosen and out
(Solo/Rec/2100 yds 35 min)
This might remotely qualify for a Stewart Training Triple dip, although at a third the volume! Will start to tranistion to more speed sets as it looks like I will make the BU scm meet next weekend for Sunday. I'm planning to swim the 200 back and 100 im, and driving over and back for the day, swimming in the morning (and visiting some forumites), then heading out on the town with the family for the afternoon.
Oh, Jinho and Preston's team won their first basketball game tonight, as did Lina's girls team. All saw playing time and make a basket. And we ate at Red Robin to cap the night!
Wed Apr 3rd, 2013 Zones are 2 DAYS AWAY
The 2013 Masters South Central Zone SCY Swimming Championships are this weekend Fri Apr 5 - Sun 7, 2013
Event 2 Men 400 Yard IM
1 Davis, Ross C 46 WMST-25 4:30.30
2 Rasmussen, Anders M 49 TXLA-43 4:34.56
3 Armstrong, Jonathan W 37 WMST-25 4:36.37
4 Wiggans, Keith 34 TXLA-43 4:38.94
5 Sauer, Jim 55 TXLA-43 4:39.00
Event 4 Men 1650 Yard Freestyle
1 Patten, Bobby 50 DAMM-26 17:45.22
2 Alley, David W 38 TXLA-43 18:00.00
3 Armstrong, Lance E 41 WHAC-43 18:00.00
4 Rasmussen, Anders M 49 TXLA-43 18:01.37 (should I swim it or scratch?)
5 Wood, Steve 52 RIDG-26 18:45.67
6 Wood, Larry W 59 TXLA-43 19:00.00
7 Worrel, Dick 59 TXLA-43 19:00.00
8 Cleveland, James A 40 UNAT-0 19:15.00
Event 11 Men 100 Yard IM
1 Zolno, David J 24 TXLA-43 54.00
2 Vogel, Jake N 25 WHAC-43 54.50
3 Davis, Ross C 46 WMST-25 56.00
4 Rasmussen, Anders M 49 TXLA-43 56.53
5 Heber, Scott 46 DAMM-26 56.75
6 Dill, Scott 40 TXLA-43 57.00
7 Armstrong, Jonathan W 37 WMST-25 57.37
8 Wood, Steve 52 RIDG-26 57.89
9 Guthrie, David M 52 TXLA-43 58.00
10 McKee, Chris 33 TXLA-43 58.20
11 Quintero, Chris L 19 TXLA-43 58.88
12 Baxter, Kyle E 26 PCAT-26 58.89
13 Varozza, Mike J 45 TXLA-43 58.93
14 Talma, Mark R 26 STFF-25 59.00
15 Hoffman, Keith T 54 UNAT-0 59.10
16 Schroeder, Brian 25 UNAT-0 59.20
Event 15 Men 50 Yard Breaststroke
1 Zolno, David J 24 TXLA-43 27.00
2 Guthrie, David M 52 TXLA-43 28.00
3 Wiggans, Keith 34 TXLA-43 28.10
4 Heber, Scott 46 DAMM-26 28.75
5 Huggins, Dale R 40 TXLA-43 28.84
6 Marx, Jeff 48 NITR-43 29.00
7 Hoffman, Keith T 54 UNAT-0 29.20
8 Putterman, Dean E 50 COOG-25 29.30
9 Armstrong, Jonathan W 37 WMST-25 29.37
10 Baxter, Kyle E 26 PCAT-26 29.61
11 Rasmussen, Anders M 49 TXLA-43 29.62
12 Killeen, Robert J 50 TXLA-43 29.80
13 Neville, Richard 56 FAST-26 29.90
14 Dill, Scott 40 TXLA-43 30.00
Event 19 Men 50 Yard Backstroke
1 Rasmussen, Anders M 49 TXLA-43 25.62
2 Wood, Steve 52 RIDG-26 25.67
3 Bailey, Bradley H 43 TXLA-43 26.00
4 Davis, Ross C 46 WMST-25 26.99
5 Ziegler, Trevor 24 UNAT-0 27.15
6 Schroeder, Brian 25 UNAT-0 27.40
7 Hoffman, Keith T 54 UNAT-0 28.40
8 Kone, Bruce C 55 RICE-25 28.50
9 Perry, Guy 42 TXLA-43 28.50
Event 21 Men 200 Yard Breaststroke
1 Guthrie, David M 52 TXLA-43 2:13.00
2 Bass, Bill 44 WMST-25 2:19.38
3 Marx, Jeff 48 NITR-43 2:20.00
4 Dill, Scott 40 TXLA-43 2:20.00
5 Rasmussen, Anders M 49 TXLA-43 2:22.00
6 Armstrong, Jonathan W 37 WMST-25 2:22.37
7 Hoffman, Keith T 54 UNAT-0 2:25.50
8 Baxter, Kyle E 26 PCAT-26 2:26.25
Event 31 Men 100 Yard Breaststroke
1 Zolno, David J 24 TXLA-43 57.00
2 Guthrie, David M 52 TXLA-43 59.50
3 Vogel, Jake N 25 WHAC-43 59.99
4 Wiggans, Keith 34 TXLA-43 1:01.40
5 Hoffman, Keith T 54 UNAT-0 1:02.60
6 Marx, Jeff 48 NITR-43 1:03.00
7 Talma, Mark R 26 STFF-25 1:03.00
8 Bass, Bill 44 WMST-25 1:03.31
9 Ziegler, Trevor 24 UNAT-0 1:03.32
10 Heber, Scott 46 DAMM-26 1:03.50
11 Baxter, Kyle E 26 PCAT-26 1:03.52
12 Armstrong, Jonathan W 37 WMST-25 1:04.37
13 Huggins, Dale R 40 TXLA-43 1:04.44
14 Putterman, Dean E 50 COOG-25 1:04.50
15 Davis, Ross C 46 WMST-25 1:04.93
16 Dill, Scott 40 TXLA-43 1:05.00
17 Rasmussen, Anders M 49 TXLA-43 1:05.99
Event 35 Men 50 Yard Butterfly
1 Vogel, Jake N 25 WHAC-43 23.50
2 Bailey, Bradley H 43 TXLA-43 24.00
3 Kainz, Ceazar J 21 CBA-43 24.10
4 Nelms, Brandon L 28 PCAT-26 24.10
5 Rasmussen, Anders M 49 TXLA-43 24.34
6 McKee, Chris 33 TXLA-43 24.70
7 Heber, Scott 46 DAMM-26 24.75
8 Killeen, Robert J 50 TXLA-43 24.80
9 Varozza, Mike J 45 TXLA-43 25.00
10 Glass, Mark W 38 WMST-25 25.33
11 Armstrong, Jonathan W 37 WMST-25 25.37
12 Wood, Steve 52 RIDG-26 25.67
13 Schroeder, Brian 25 UNAT-0 25.80
14 Kone, Bruce C 55 RICE-25 25.86
15 Patten, Bobby 50 DAMM-26 25.88
16 Putterman, Dean E 50 COOG-25 25.90
Event 37 Men 100 Yard Backstroke
1 Rasmussen, Anders M 49 TXLA-43 54.99
2 Quintero, Chris L 19 TXLA-43 55.74
3 Wood, Steve 52 RIDG-26 56.78
4 Mayer, George 24 UNAT-0 57.00
5 Ziegler, Trevor 24 UNAT-0 57.49
6 Schroeder, Brian 25 UNAT-0 57.70
7 Alley, David W 38 TXLA-43 59.00
8 Toren, Jared M 32 TXLA-43 1:00.00
Event 43 Men 200 Yard IM
1 Vogel, Jake N 25 WHAC-43 1:59.31
2 Davis, Ross C 46 WMST-25 1:59.99
3 Rasmussen, Anders M 49 TXLA-43 2:03.59
4 Heber, Scott 46 DAMM-26 2:05.00
5 Wiggans, Keith 34 TXLA-43 2:05.48
6 McKee, Chris 33 TXLA-43 2:07.80
7 Armstrong, Jonathan W 37 WMST-25 2:08.37
8 Guthrie, David M 52 TXLA-43 2:09.00
9 Schroeder, Brian 25 UNAT-0 2:09.00
10 Baxter, Kyle E 26 PCAT-26 2:09.15
11 Dill, Scott 40 TXLA-43 2:10.00
12 Sauer, Jim 55 TXLA-43 2:10.00
13 Toren, Jared M 32 TXLA-43 2:12.00
14 Jones, Shawn 38 DADS-25 2:12.95
15 Talma, Mark R 26 STFF-25 2:13.00
16 Hoffman, Keith T 54 UNAT-0 2:15.11
Event 51 Men 1000 Yard Freestyle
1 Alley, David W 38 TXLA-43 10:35.00
2 Armstrong, Lance E 41 WHAC-43 10:40.00
3 Rasmussen, Anders M 49 TXLA-43 10:49.99
4 Gogulski, David H 44 NITR-43 11:10.47
5 Sauer, Jim 55 TXLA-43 11:20.00
6 Worrel, Dick 59 TXLA-43 11:20.00
7 Siegel, Craig 55 TXLA-43 11:30.77
8 Wood, Larry W 59 TXLA-43 11:40.00
9 Gibson, Kip E 57 UNAT-0 11:42.80
10 Killeen, Robert J 50 TXLA-43 11:55.00
11 Montgomery, Jim 58 DAMM-26 12:00.00
12 Coates, Ed M 47 TXLA-43 12:00.00
13 Cothren, Jack 63 BUMS-4 12:17.00
14 Kadas, Chris W 50 TXLA-43 12:38.86
15 Wright, Stephen S 54 TXLA-43 12:40.00
16 Walker, Donald M 54 MOST-43 12:45.00
~ ~ ~ ~
6:30 dove in around 6:45
SCY UT Swim Center main pool
Swam with: Todd Marcio and David
next to Keith, Mike, Ned
went around 300
5 x 100 on 2:00 desc
5 x 50 on 1:15 desc
Days Till SC Zones
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX
10 x 25 shooters w/fins @ :40
5 x 50 torque drill w/agility paddles @ 1:30
8 x 25 burst dolphin kick + cruise @ 1:00
8 x 25 burst fast hands drills + cruise @ 1:00
4 x (5 x 50 w/fins) @ 1:30
1 = EZ kick
2 = @ 100 pace
3 = EZ kick
4 = AFAP
5 = EZ kick
R1 = fly (25/23), R2 = breast (29/27high), R3 = free (24/23 missed turn), R4 = flutter kick w/board (27 flat/25)
12 x 25 swim w/parachute @ 1:00
-- 4 free, 4 back, 4 breast
I slept in and opted not to go the team New Year practice. I'm a little leary of the distance; I recall my shoulder was sore for 6 weeks after one of those practices two years ago. In any event, this practice seemed quite hard. I was bushed the rest of the day -- probably because it's the first time I've used a parachute since November before taper. Parachutes are very fatiguing.
My meet plan for 2013:
Jan. 20: MD series meet in Annapolis
Feb: ?? Possibly I'll go to a SCM meet at Spire with Jimby or have an off month
Early March: Warrenton meet. It's not on the PV schedule yet, but I'm hoping they have it again.
March 16: Albatross SCM meet
April 20-21: Colonies Zones at GMU
May 10-12: Nationals in Indy
Summer: ?? I may try to attend Colonies Zones LCM in Richmond in late June. The meet is on the calendar, but it doesn't specify a pool. I don't plan on much meet wise this summer as we'll be moving. I still plan to swim all the PV meets after the move.
Oct. 26: Sprint Classic
Nov.: Reston Relay/Sprint Carnival
Dec.: NE SCM Champs
We are going away for Spring Break for 9 days at the end of March (23-31). It looks like I could be out of the pool the entire time. Not ideal for Nationals prep, but a great happiness jaunt. I may taper for my March meets and then try to reboot in April and swim through CZ.
Happy happy new year!
Updated December 31st, 2012 at 10:19 AM by The Fortress
00 Fr/200 Bk/200 IM drill w/u
4 x 100 kick on 1:45
5 x 200 on 2:45
- 1-2: FR pull with buoy
- 3-4: 100 FR/100 BK pull with buoy
- 5: IM - went 2:40
5 x 50 on :55
- 1-4: Quarter's Strong
- 5: FAST - went 26 high
Noah's Ark as loosen and out
(Solo/Rec/2750 yds/50 min)
Still feeling the effects of this head cold, which I am thankful has not moved to my chest. Have been able to catch up on rest, which is the most helpful thing for me, so I had a nice swim today with a little bit of speed play. I will be dry through the weekend, and plan to get back into the swim of things early next week before the holiday.
I signed up for the BU meet today. I split request the 800 during the 1500 last weekend so I don't have to travel to Boston on the Friday of the meet to swim it. I am planning to drive down in the morning and spend the night in the city. They offer all SCM events (except the 1500), and a max of 5 events per day. As is usually the case, I'll be swimming some back to back events, but after looking at last year's timeline and the number of entries so far this year, I should be able to get some rest between efforts. Last year 515 swimmers entered, and we are only at 142 right now, which bodes well for me to get more rest I decided to swim 5 a day, and here is my lineup:
6 Male 100 SCM IM 1:11.62 12/08/2012
8 Male 200 SCM Breast 3:13.31 12/08/2012
12 Male 200 SCM Back 2:24.82 12/08/2012
18 Male 50 SCM Fly 0:31.20 12/08/2012
20 Male 200 SCM Free 2:14.30 12/08/2012
30 Male 400 SCM Free 4:45.57 12/09/2012
34 Male 100 SCM Free 1:00.43 12/09/2012
38 Male 50 SCM Back 0:31.15 12/09/2012
44 Male 200 SCM Fly 2:43.33 12/09/2012
48 Male 100 SCM Back 1:07.75 12/09/2012
I have three gridges going at this point - 200 breast with Aztimm (looks like Stud will be on the DL for this), the parlay 400 FR with Jaadams1, That Guy, qbrain, and Aztimm, and the 50 back with Fortress Any other takers? Most know of my lack of fondness for the 2breast, but thought it would be fun to swim it with the guys and use it as an excuse to work my worst stroke for IM purposes. Fort beat me last year, so I will use that for motivation to come out this year (although she'll probably beat me again ).
Now, what about that 200 fly? It was a toss up between doing that again (and racking up more individual points since last year only one person in my age group swam it) or the 50 breast, which is right before the 100 back - I opted to loaf a 200 fly for points and get more rest for the backstroke. 1600 scm's of racing, three hours travel each way - and I have to be at work the next day for a 12 hour shift.
When I was very young, about 4, I remember a sleeper wave knocking me down and pulling me out into the surf. The sea was forgiving or deliberate and deposited me back on shore, somehow I knew to hold my breath and deal with it. Since then I have had a relationship with water that has lasted me a lifetime. I continue to learn and grow and the water always seems to be a central part of who I am, besides the 70%.
Swimming. What has it done? Besides accelerating the natural wrinkling process of aging, swimming has got me toned and in shape, I left Aquasol in July 2012 and started with a weight lifting program that is concentrating on muscle mass and strength. Since my last negative post, I thought I would post something positive. I am getting stronger, people are noticing my muscle mass increasing a bit and I've turned the persistent body fat into lean muscle. I still have the motivation to swim fast so I swim one to two times a week at local drop-in lap swims.
I represent the obscure faces in the crowd who never got into the top ten, twenty or anything, who look forward to a workout because it something healthy to do and at the very least is keeping my cardio vascular systems in top shape. I gave up on being a competitive swimmer for now, because I just wanted to be in the race, not just a Ďhaving funí participant. I have decided on strength goals and when I hit them, like 30 pull-ups and 10x200lb. wide grip pull downs, (Iím at 8 pull ups and 2x10x140lb now) I will start timing my 50ís and 100ís to see where Iím at, then Iíll see about a meet. My swims are more about technique and are done at a moderate pace.
Although I really miss Coach Janine and Coach Steve and my lane buddies at Aquasol Masters, I know that if I return, I will be able to look at the clock and feel good about the swim. Otherwise I would be just a lap swimmer, which I am now, but nobodyís keeping up with me. Itís amazing how many people look like shark bait in the water, but I used to be there too.
The moral is donít give up, adapt, change it up, cross-train and keep the dream alive, even if itís just to swim a 100 free in :52, or a 100 Fly in :58Öthen youíll be in the race, that is, I hope to be in that race. I can say that the journey so far has been awesome, my health has changed and its been worth every workout and every struggle. I thank God for thatÖ
Double day for me today
w/u 200 Fr/200 Bk/200 IM drill
Broken 1700 done as:
Go two times through (rd 1, rd 2):
- 2 x 200 on (2:50, 2:40)
- 2 x 100 on (1:30, 1:25)
- 2 x 75 on (1:15, 1:10)
- 2 x 50 on (:50, :45)
-- Used snorkel on first round, swam free strong on second
50 loosen and out
(Solo/Rec/2400 yds/35 min)
My plan is at least 4 swims a week, with a double at least once a week, gearing up for the Riverton Meet in Maine a month from now so I can attempt my first 1500. Still planning to mix in more fast swimming with the long stuff, but overall I plan to stay with higher volume as I focus more on OW stuff in the horizon.
I worked the DPS on the first round (200 times ~ 2:33), then went strong swimming on the second round (2:25), aiming to hit the same time with both repeats. Solid swim, with the added bonus of swimming it alone (during lunch time!) 80% of the time. My add up for the 1700 was 19:01 - never done the mile event in the pool before.
w/u: 150 Fr/150 Bk/200 IM Drill
5 x 50 FR with snorkel on :50
5 x 50 FR with snorkel on :45
- Kicked my way up (1:00/50 base)
- Pulled my way down (:50-55 base - less on longer distances)
5 x 100 on 1:40
- 1 and 3 = Backstroke (1:22, :16)
- 2 and 4 = IM (1:28, 1:17)
- 5 = FR FAST (1:04)
4 x 50 AR with :15 sr
- Dolphin Dives in the Shallows
(Solo/Rec/2700 yds/60 min)
------(5100 yds for the day)------------
Wasn't sure what to do tonight, and it was crowded so this is what I came up with. I was able to hold :32-3 cruising on the 50's set, then wanted to get some kick work in and took the extra rest since my quads were cramping up a bit. I put more effort into the pulls, and then worked those 100's.
I have been playing with my backstroke, it just doesn't feel as smooth as I think it could be. There was a drill mentioned in the Oct Streamline to help with hip rotation, which I think is my issue. I also saw a link on Twitter to a [nomedia="http://www.youtube.com/watch?v=YHNRVvQxzPI"]Coach Marsh - How much elbow bend in Backstroke? - YouTube[/nomedia] which is also helpful. If I followed Ande's advice more, I'd lose some lard and probably be fine! That last backstroke effort was a great practice time for me
Riverton Meet (Portland, ME, 11/11/12) info: https://docs.google.com/open?id=0B6e...ThQVjJ2TlEydzQ
Adding these drills to my "Stoke Helps" area.
After a meeting with Meg and Jill, who have been running the masters program in our town for the past few years, we hopped in for a workout today. It was great to get together with everyone again, and my wife even hopped in and swam with the team today!
w/u: 300 choice
Pick a distance pyramid (and your rest):
A B C D
50 2 2 3 3
100 2 2 3 3
150 1 2 2 3
200 1 1 1 2
150 1 2 2 3
100 2 2 3 3
50 2 2 3 3
1100 1400 1700 2200
I started off giving my wife some things to think about with her stroke, and suggested that she have fun and not overdo it. Lena has never swam on a team before, and in the nineteen years we've been together she has never swam for fitness, either. She ended up staying the water for the whole hour, just taking a length at a time and playing with the kickboards and pull buoys. I'm really proud of her!
I did the "D" pyramid, kicking the 50's, stroke on the the middle 50's of the 150s, and keeping everything aerobic with :10-:15 sr. I used the last set of 50's as warm down. I split the lane with GregJS, who came over to swim what was to be his first "team practice" since high school. He picked the D send offs as well, and did a great job swimming a bit differently than normal - great job today too, Greg!
In the meeting we talked about transitioning the team towards a more unified group. I have the USMS coaching certificate now, so I will start writing workouts and also stand on deck for half of the Saturday practices (I can make every other with work, and still not any of the Tuesday night times) providing instruction and helping folks track progress. We are looking to pick two meets a year as focus meets (December and March/April), then move towards OW training in the summertime. I'd love to see more of our members compete, and with some slight modifications to our current structure we should be able to get some more folks interested in swimming for health.
During the summer, the Ocean City Swim Club has Sunday morning workouts at the beach in Longport, NJ so I drove over this morning to see if I could get some pointers on open water swimming. They had three buoys set up in a triangular 350 yard course, with lifeguards on hand for safety, to help novices, and one in case anyone "wanted a workout".
Most people just got in the water and started swimming, but I wandered over to the people waiting for the lifeguards. It sounded like the novice group was for people that were nervous about the waves or about swimming in the ocean, so I went over to see about the workout and found that it was just me and the lifeguard, Erin. This turned out to be absolutely perfect for me because after she had me do a lap of warmup and another lap swimming at different stroke rates to see what effect that had in different currents, she asked what I wanted to learn and the "workout" turned into a 45 minute private lesson .
We first swam a couple of laps working on sighting, which was much more difficult than I expected because of the swell. At first I frequently had to resort to breaststroke, but eventually I began to get a feel of looking when I was on the crest of a swell instead of the in the trough and did much better by the end.
She also talked about drafting, which I thought I knew about about from lap swimming, but I was surprised when she said that the most effective position was right on the person's hip. This made sense once she explained it, but it isn't something I would have thought of myself. I was also surprised at first when she said that drafting someone can give you a psychological advantage as well as a physical advantage over them. I had to laugh when she said "people might not like you for doing it, but so what - it is an effective strategy".
She had to leave early to get to work, so I swam a few more laps on my own after she left. All told I think I did 8 laps, so I went about 2800 yards.
I am so happy I got up to do this today, it was exactly what I needed!
Updated July 22nd, 2012 at 10:16 PM by eric.carlson
my Next meet is the
2012 South Central LCM Zones on
Fri Sat Aug 10, Sat 11 & Sun 12, 2012 at the
Palo Alto Pool in
San Antonio, TX
2012 South Central Zones
Meet Info / Entry Form
I was disappointed with my sprint times at Nats. They were:
50 FR 26.14
50 BK 29.50
50 BR 34.66
From now till zones I'm training for speed & strength. I'm curious about how much & determined to improve my 50 & 100 times times between now and Zones. I also plan to continue strength & speed training for SCM
I had 30 days to train.
00 Sun Aug 12 Zones Day 3
00 Sat Aug 11 Zones Day 2
00 Fri Aug 10 Zones Day 1
01 Thu Aug 09
02 Wed Aug 08 L
03 Tue Aug 07
04 Mon Aug 06 L
05 Sun Aug 05
06 Sat Aug 04 L
07 Fri Aug 03
08 Thu Aug 02 L
09 Wed Aug 01
10 Tue Jul 31 L
11 Mon Jul 30 swam
12 Sun Jul 29 L
13 Sat Jul 28
14 Fri Jul 27 L FAST FRIDAY
15 Thu Jul 26 took off, didn't swim or lift
16 Wed Jul 25 L
17 Tue Jul 24
18 Mon Jul 23 SW L
19 Sun Jul 22 OFF
20 Sat Jul 21 SW L
21 Fri Jul 20
22 Thu Jul 19
23 Wed Jul 18 L1
24 Tue Jul 17
25 Mon Jul 16
26 Sun Jul 15 L
27 Sat Jul 14 S
28 Fri Jul 13 S L
29 Thu Jul 12 S
30 Wed Jul 11 S L
Updated July 31st, 2012 at 10:25 AM by ande
w/u: 200 FR/200 IM drill
10 x 200's various
- drills, kicks, swim, stroke work
200 float and out
(Solo/Hoosick Falls Pool/2600yds/45 min)
Wow. This last week has been a blur due to a nasty head cold, which was very similar to one I had at the beginning of the year. Last Monday during my double I swallowed some water, then the sore throat, mucous machine and sinus clogging began. I missed the Berkshire's swim at Richmond Pond (although Brent was able to go) and battled this illness while working, taking a nap during lunch and basically sleeping whenever I have been home. Big disappointment. Add to that the closing of our town's pool for at least July and August for repairs to the building around the pool due to chlorine exhaust corrosion, and I am bumming!
The nearest pool is just across the NY border in Hoosick Falls, an outdoor, five-lane 25yd pool built in the 60's. I have never been there before, but since I am feeling somewhat better I headed over today for the "workout" above just to get into the clear water on the beautiful morning we had. The pool is concrete, but has a liner like the KMart pool I have in the backyard. You can't really do flipturns (and I didn't) because when you push off, there is two inches of play between the two membranes. Wild stuff. There is a really interesting cross current too, between the diving well on the southwest side of the pool and the kiddie splash area on the northeast side, which was pretty trippy.
Hey, it's a place to swim. I have tomorrow off and then work Thursday, and on Friday the family and I are heading up to Newport to get checked in for the Kingdom swim. Not exactly the type of taper I was planning on before my first ten mile swim. Some things we just don't have control over, and can only make the best of the circumstances were in. I am not able to take a full breath without coughing, so my focus for the swim is completion and also meeting the forumites who will be there.
I do have access to one of the gyms in town now, so I will be dropping in next week to work on cardio. Peaks for Portland is two weeks after Kingdom, and I plan on supplementing my training with some more lake swims to keep jbs and slknight at bay. Next week I will be heading back to Phili for my daugther's orientation at Drexel, so I might try to meet up with Tom again for a swim. After Peaks, I will restart the lifting program in earnest (although I am still using my bands to keep my shoulders strong for the swims at this point).
Good luck to all you Natsy folks this weekend, that pool looks amazing! Maybe they'll keep the flame throwers loaded for a few swim!
To complete first 90 day training cycle (TC1) 4/16/2012 - 7/14/2012.To continue, maintain, diversify dryland strength & flexibility program towards personal fitness, enhancement of swimming, and overall physical performance. Provide encouragement and supervision for my wife and kids in their use of our exercise room.To prepare highly nutritional and well balanced daily meals, snacks for our kids, wife, and myself.To ensure as best possible daily good night sleep for everyone in our family.
OW 5K under 1:20:00.00
Mira Mar Lakes Open Water Festival Masters 5K on April 29Time: 1:18
Further competition to be considered during TC2 based on my results from TC1 and availability to participate. OWS events will be a preference, perhaps a USMS Postal event, along with LCM, SCM, and SCY meets as possible. I have professional and family constraints which restrict possibilities to local & regional events for most of 2012.
LCM FR Goal training sets:
20x100 on 1:30 @1:155x200 on 3:00 @2:305x400 on 7:00 @5:003X200 on 5:00 @2:203x100 on 4:00 @1:07
LCM IM Goal training sets:
To build endurance base in Fly, Back, Breast for interval training in TC2. Basic endurance protocal;
Fly & BR; 6x100 or 3x200 LCM any pace on 1:00/2:00 rest, build by 50 without stroke failureIM: 4x200 or 2x400 any pace on 2:00/3:00 rest, build by 50/100 without stroke failureBack; 8x50 on 1:00 @39 or 4x100 on 2:00 @1:20
Ongoing refinement of stroke techniques for best possible sustainable efficiency.
StreamliningBreathingEVF pull at fast pace and when tiredFollow through pull & recovery with body aligment on both rotation and undulation strokes
I have tried to outline basic goals for my first 90 day training cycle, although already halfway completed. This 90 day training cycle (TC) is a collection of basic micro 4-7 day work/rest training periodizations for both swimming and dryland, and subject to the whims and flow of family life and other obligations.
The swimming I did before starting this first TC was general lap swimming with an occasional strong effort. The difference for me now is training focus, goals and having a Coach on deck Mon, Wed, and Fri who inspires me and other swimmers. After my 5K OW swim, I typed out a competition goal times "wish list", that I will review when starting TC2.
In high school and college I was a seasonal swimmer, and my previous masters swimming was about participating in events more than training and preparation. Now I want to build a good endurance swimming fitness towards reaching my training goals and to have fun competing. At the moment I am motivated take on the challenge.
Updated May 23rd, 2012 at 07:03 AM by fdtotten
w/u: 200 FR/100 BK/100 fly drill
Go two times through:
2 x 100 Kick on 2:00
1 x 200 FR pull with buoy on 3:00
2 x 50 FR build on :45
12 x 75 on 1:05
- 8 FR, 2 BK, 2 IM drill
Go two times through:
Noah's Ark on 7:00
- 1st = Paddles (6:12), 2nd = pull Buoy (6:26)
4 x 50 on :45
- odd length = FR DPS
- even length = RIMO FAST
150 loosen and out
(Solo/Rec/3650 yds/65 min)
Felt nice to be back in the water. You might recall I was planning to skip my Friday swim before work last week, and I did. I attempted to work for an hour before calling my boss and telling him I needed to go home sick. In 6 years with the company, this is my second time using a sick day (mostly because it causes a headache to cover, and I can usually make it through the day when I'm ill). A Mountain Dew kept me motivated until he could come in at noon and finish out the day. From there? Stomach issues, no solid foods until Tuesday night, and just feeling crummy. Needless to say no swimming or lifting up until today's dip. What can you do? I watched all of the Harry Potter movies. :wizard:
Good effort today, and I tried to just mix up some longer stuff with some fast efforts sprinkled in. I did not push the first half of the swim too much, but went for the Ark's as best I could. I'll get in a 30 minute swim next week, and build on that weekly as I look towards OW swims.
In 8 weeks is the Kingdom Swim. My expectations for the swim are changing a bit due to my inability to be consistent with training for the past month, and some gaps forthcoming. I am sure that evmo and knicholas will lap me, and I just hope to stay somewhere behind Swimsuit Addict and try to eat any leftovers that she tosses overboard. Is a sub-5 hour swim doable given current circumstances? Perhaps, if I can nail down the feeding aspect. If not, I will be content to finish the challenge and check out a part of my home state that I have never seen before. I rented a log cabin about 20 minutes from the beach, so at least we'll be able to have a relaxing weekend with our buddies (and my Yaker) from Maine.
I might try to sneak back to the Rec tonight (either lift of swim, maybe a little of both). Tomorrow I will be attending the USMS coaches training in Great Barrington, MA, and will be able to swim again on Monday. Looks like a great weekend weatherwise in my neck of the woods, and I'll be able to make the trip tomorrow on my motorcycle.
Updated May 11th, 2012 at 03:38 PM by rxleakem
taken from http://john-badassrides.blogspot.com...from-here.html
Today was not exactly what I would call a banner day on the road less traveled. That would be the road to being a superhero (or at least the one toward being forever out of load-pile-land). In fact from where I sat at two I would have said "you can't get there from here."
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taken from http://john-badassrides.blogspot.com...-to-omaha.html
There is nothing that scares me more on this earth than an expanse of water that is 8 feet wide and 50 meters long. I have had some hard-bitten dudes point firearms at me in Guatemala. I have rappelled 100s of feet down into black holes in the ground. I've ridden a mountain bike off of stuff that would give a billy goat vertigo. I am no stranger to dumb-ass nail biter stuff. Having said all that, there is nothing that weakens my knees like standing on the starting blocks at one end of a long course meters pool. I (mostly) don't do the other dumb things anymore... but I still get on those starting blocks. I still feel my stomach turn to water. Nothing is as intimidating (for me) as looking down the length of that 50m. Conversely, there ain't nothing that thrills me more....
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