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Goals, Periodization, Lessons Learned

  1. Workout 01/07/15: noon

    by , January 7th, 2015 at 05:17 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 IM drill
    400 free with AP
    500 Shark Swim
    5 x 100 on 1:20 (came in at 1:15)
    200 loosen and out
    (Solo/Rec/2200 yds/40 min)

    Open lane today for the most part = good day. After the swim I went and gave blood. Might try the double red donation next time. Bitterly cold here in VT today, with the temps dipping below zero overnight. I guess it is January after all!

    I also entered the upcoming swim meet her in town into the USMS database. For those not desiring a trip to San Antonio at the end of April, the 4th Annual Monumental Masters Mini Meet might be just the event for you!
    Swim Workouts , Planning
  2. Workout 07/14/14: evening

    by , July 14th, 2014 at 08:07 PM (Maple Syrup with a Side of Chlorine)
    After a busy weekend of work and then activities at church, I was happy to get out of work early today and rest a bit at home before a swim this evening. The pool was a bit crowded so I was not able to get in what I had planned, but I was able to do ...

    200 Fr/200 IM drill
    200 kick

    2 x
    - 4 x (3 x 25 on traffic:, as sprint, sprint, easy, the 2 fast IMO)
    - 200 Pull with buoy fast

    200 loosen and out
    (Solo/Rec/1800 yds/40 min)

    I was able to get a 2 mile jog in on Saturday night, and I have been a little sore from the open water adventures last week. I'm looking forward to the Baystate Games this coming weekend at Springfield College in Mass. I am signed up for just Saturday, doing:
    400 Free
    400 IM
    100 Back
    50 Free

    Out to be an interesting day, befitting my first ever LCM meet. I haven't been very consistent with training over the past few months (and haven't been in a long course pool since last summer), but I am looking forward to the challenge of LCM! The 400 free swims around noon, and then the rest of the meet starts at 4:30 - I plan to use the 400 IM as an extended cooldown/warmup before the 100 back.

    Edit: found the psyche sheets here.

    Updated July 14th, 2014 at 08:34 PM by rxleakem

    Swim Workouts , Planning
  3. Workout 07/01/14: evening

    by , July 1st, 2014 at 09:43 PM (Maple Syrup with a Side of Chlorine)
    Took it easy last week and ended up going for a run after church on Sunday evening, making it a tad over one mile without stopping. For not having run since Thanksgiving, I was pleased.

    It was a very hot and humid day here in Vermont, so I took it easy during my day off. After grilling supper, I headed to Masters practice with our new expanded Tuesday time slot for the summer - 90 min! Found this Off the Beaten Path ...

    I got in 200 before we started.
    200 swim/100 kick/100 pull
    4 x 25 Build

    3 x
    - 200 Pull on :30sr (2:30 with snorkel, 2:21 with AP, 2:25)
    - 4 x 50 swim on :20sr (did IMO)
    - 4 x 25 swim on :10 (did IMO)
    - Masters Minute rest

    6 x 50 on 1:15 (fast under the flags; I did IM transitions)
    (I did 4 x 75 k/s/p on 1:15)
    200 loosen and out
    (Masters/Rec/3000 yds/80 min)
    A good workout, and we were joined by a new swimmer, Jennifer. It's nice to have the extra 30 minutes and I am trying to spread the word so that our numbers will support the extra time.

    I ended up signing up for the Baystate Games in a few weeks at Springfield College MA). My first ever LCM meet! I will only be going for one day and plan to swim 400 Fr, 400 IM, 100 back, 50 free. GregJS is also swimming, so we'll be able to root each other on.
    Swim Workouts , Planning
  4. Workout 04/21/14: evening

    by , April 21st, 2014 at 09:20 PM (Maple Syrup with a Side of Chlorine)
    How, been a while since I was able to get a workout in. We made a trip to southern Virginia last week during school vacation, stopping in Philly and DC for a day before getting to hang out with friends for a bit. I got some info from Chris S. about swimming in the Richmond area, but was not able to make it happen with family activities. Instead of enjoying the parking lot known as I-95, we took a more westerly route home and stopped in at Gettysburg before traversing PA and then shooting north back to VT.

    President Obama says hello

    I did sneak in 20 minutes on Thursday for a swim, but basically floated about after the long ride home on Wednesday. Had to work the weekend, but made it sunrise service at 6am, then to my sister-in-law's house for an egg hunt and Easter dinner, then went to celebrate the one year anniversary of the church plant for a resurrection service in the evening - a great night!

    After work today I hopped in to the water:
    200 Fr/200 Bk/200 IM drill
    400 kick/drill by 50
    5 x 50 FR on :45
    1 x 50 ez
    5 x 50 Bk on :50
    1 x 50 ez
    20 x 25 on :30 (2 Fr DPS, 1 IM order sprint, 1 FR DPS)
    300 loosen and out
    (Solo/Rec/2400 yds/45 min)

    Ate too much on vacation and also Easter, so I feel like a stuffed pig (and look the same way). I am looking forward to picking up jogging again a couple of days per week after this weekend's meet in order to help drop some weight.

    Speaking of the meet, we are now at 19 entries with early deadline to be postmarked by tomorrow. I am planning for ten more to come in before the weekend from some of the clubs in western Mass, and hopefully some from neighboring Adirondack's. Don't think well hit the almost 40 from last year, but should get over 30. The biggest headache right now is that two of three officials have dropped out, so we are looking for a second one with me probably filling as well as an extra set of eyes. I am confident the pool will be full and ready for a fun meet by Saturday.
    Swim Workouts , Planning
  5. April is Adult Learn-To-Swim Month!! What Will You Do?

    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
  6. Workout 02/24/14: evening

    by , February 24th, 2014 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    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

    Tags: hiking
    Swim Workouts , Strength Training and Dryland Workouts , Planning
  7. Workout 01/27/14: morning

    by , January 27th, 2014 at 10:13 PM (Maple Syrup with a Side of Chlorine)
    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

    Swim Workouts , Planning
  8. Last Long Swim Day

    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
  9. Workout 01/14/14: evening

    by , January 14th, 2014 at 10:04 PM (Maple Syrup with a Side of Chlorine)
    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!
    Swim Workouts , Planning
  10. Workout 01/03/14: noon

    by , January 3rd, 2014 at 02:06 PM (Maple Syrup with a Side of Chlorine)
    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.
    Swim Workouts , Planning
  11. Workouts 12/03/13: morning and noon

    by , December 3rd, 2013 at 10:26 PM (Maple Syrup with a Side of Chlorine)
    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):

    200 Fr
    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!
    Swim Workouts , Planning
  12. Wed Apr 3rd, 2013 Zones are 2 DAYS AWAY

    by , April 3rd, 2013 at 11:00 AM (Ande's Swimming Blog)
    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
    Psych Sheet
    Tentative Timeline
    Meet Information



    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

    ~ ~ ~ ~

    Whitney Coached
    6:30 dove in around 6:45
    SCY UT Swim Center main pool
    Swam with: Todd Marcio and David
    next to Keith, Mike, Ned

    Warm up
    went around 300

    Main Set

    5 x 100 on 2:00 desc

    200 easy

    5 x 50 on 1:15 desc

    200 easy

    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Swim Workouts , Planning
  13. Sunday, Dec. 30

    by , December 31st, 2012 at 10:14 AM (The FAF AFAP Digest)

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ
    5 x 50 torque drill w/agility paddles @ 1:30
    50 EZ

    Main sets:

    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

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

    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)
    100 EZ

    12 x 25 swim w/parachute @ 1:00
    -- 4 free, 4 back, 4 breast
    150 EZ

    Total: 3350


    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

    Swim Workouts , Planning
  14. Workout 11/15/12: Preston's birthday

    by , November 15th, 2012 at 05:35 PM (Maple Syrup with a Side of Chlorine)
    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.
    Swim Workouts , Planning
  15. Workout 10/17/12: noon and evening

    by , October 17th, 2012 at 09:12 PM (Maple Syrup with a Side of Chlorine)
    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

    Mountain climbing:
    - 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=""]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:

    Adding these drills to my "Stoke Helps" area.
    Swim Workouts , Planning
  16. Workout 09/15/12:

    by , September 15th, 2012 at 05:32 PM (Maple Syrup with a Side of Chlorine)
    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

    (Team/Rec/2500yds/55 min)
    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.
    Swim Workouts , Planning
  17. Sunday July 22nd - AM Swim

    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

    Swim Workouts , Planning
  18. Planning

    by , July 11th, 2012 at 12:49 PM (Ande's Swimming Blog)
    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
    Days Till

    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

  19. Workout 07/03/12:

    by , July 3rd, 2012 at 09:33 PM (Maple Syrup with a Side of Chlorine)
    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!
    Swim Workouts , Planning
  20. Training and Competition Goals - 4/16/12 to 7/14/12

    by , May 22nd, 2012 at 06:22 PM (I swim, therefore I am)
    1. To complete first 90 day training cycle (TC1) 4/16/2012 - 7/14/2012.
    2. 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.
    3. To prepare highly nutritional and well balanced daily meals, snacks for our kids, wife, and myself.
    4. 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 29
    • Time: 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 @1:15
    • 5x200 on 3:00 @2:30
    • 5x400 on 7:00 @5:00
    • 3X200 on 5:00 @2:20
    • 3x100 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 failure
    • IM: 4x200 or 2x400 any pace on 2:00/3:00 rest, build by 50/100 without stroke failure
    • Back; 8x50 on 1:00 @39 or 4x100 on 2:00 @1:20

    Stroke Technique

    Ongoing refinement of stroke techniques for best possible sustainable efficiency.
    • Streamlining
    • Breathing
    • EVF pull at fast pace and when tired
    • Follow 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

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