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Swim Workouts

  1. Tuesday June 5th - AM swim and weights

    At home with Susan, Richard, and Nate.

    Warm-up (1200)
    4 x 150 @ 2:30, 50 free + 50 stroke + 50 free. stroke done reverse IM order.
    2 x 100 @ 1:50, 50 catch up + 50 swim
    2 x 100 @ 1:45, 25 catch up + 75 swim
    2 x 100 @ 1:40, swim gentle descend

    Set I (1000 set / 2200 total)
    Taken from one of chowmi's SMU workouts

    10 x 100's
    * 1 easy on 1:45
    * 1 strong on 1:35

    * 1 easy on 1:45
    * 2 strong on 1:30

    * 1 easy on 1:45
    * 3 strong on 1:25

    * 1 easy on 1:45

    Set II (1400 set / 3600 total)
    8 x 25 @ :45 underwater SDK with monofin

    3 x
    * 1 x 100, 25 kick hard + 75 easy swim
    * 1 x 100, 50 kick hard + 50 easy swim
    * 1 x 100, 75 kick hard + 25 easy swim
    * 1 x 100, 100 kick hard
    #1 & #3 w/fins @ 1:30, #2 no fins @ 1:50
    This is pwb's [ame=""]Burn the legs a bit[/ame] set from workout #2 in this week's HVT thread.

    Wrap-up (400 / 4000)
    8 x 25 @ :45 no-breather
    200 easy

    ** 4000 yards **

    I had lots of cramps in my calves during the kicking set. I have should probably made it the first set after warmup, but the calf raises yesterday may have made cramps inevitable.


    Weights, immediately after workout

    Rack Deadlift
    175 lb., 10 sets of 3

    Vertical knee raise
    6 sets of 10

    Lat pulldown
    140 lb., 6 set of 8
  2. Workout 06/05/12:

    by , June 5th, 2012 at 01:08 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 BK/200 RIM drill

    4 x 50 FR strong on :45

    6 x 50 Kick on :60

    4 x 100 FR Pull on 1:20

    2 x 50 dolphin kin with kickboard on 1:20

    400 long loosen and out

    (Solo/Rec/2000yds/40 minutes)

    Felt a bit rough after the total distance workout yesterday. I was able to hold 1:12's on the pulls, which was good for me. I did the dolphin kicks as part of Jim T.'s experiment and will add that to the forum thread later today. Of note, when I do skd's without a board (usually I'll do 25yds on my side, 25yds on my back) and did more per 50 with a board than without (50 and 52 vs 37-39).

    Back to work today, and I will have to swim before work tomorrow and Friday in order to stay wet. I am not really excited about that, but have no other options at this point.
    Swim Workouts
  3. Tue June 5th 2012

    by , June 5th, 2012 at 12:15 PM (Ande's Swimming Blog)
    Tue June 5th 2012

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:05ish
    swam with UT swimmers Jess Guro & Alex Hooper, Tyler, Chris, Ned, & Jim

    Warm Up (scy )
    assigned 3 x (400 100)
    did around 1:00

    Main Set (LCM)

    4 x 200
    #1 on 3:00
    #2 on 2:50
    #3 on 2:40
    #4 on 2:30 right into (went 2:34 on #4)
    4 x 50 on 1:00 done 25 fast 25 easy

    1:00 rest

    4 x 200
    #1 on 3:00
    #2 on 2:50
    #3 on 2:40
    #4 on 2:30 right into (went 2:27 on #4)
    4 x 100 on 1:00 done 50 fast 50 easy

    1:00 rest

    4 x 200
    #1 on 3:00
    #2 on 2:50
    #3 on 2:40
    #4 on 2:30 right into (went 2:32 on #4)
    1:00 rest

    4 x 50 IM order FAST on 1:30

    500 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated June 5th, 2012 at 12:23 PM by ande

    Swim Workouts
  4. Monday, June 4, 2012 6:00pm

    by , June 4th, 2012 at 11:10 PM (Fast Food Makes for Fast Swimming!)
    The YMCA is doing their annual "Y Splash" program at our pool, which is an opportunity for the public to get a week of 100% FREE swimming lessons for their kids. It's a great program, and all you have to do is sign up. They've got the whole pool taken up from 4 to 6 pm, and I'm sure at least 3 sessions of lessons during that 2 hour period. The final session looked like it had 8-9 groups of lessons going on simultaneously. In addition, 4 guards on deck, 1 on each side of the pool.

    We've had two drownings occur in Wenatchee this year, which is actually a high number for the area. The first one I've mentioned before...the incident at the high school last winter in the P.E. class.
    The second incident happened this two weekends ago on the Columbia River. Apparently a group of girls were playing around along the park on a walking bridge, and they thought it would be cool to jump in off the edge of the bridge. Apparently they all lined up, counted 1-2-3 and...only 1 girl jumped...into the 50 degree flowing river! Another girl jumped later after she realized her friend was in danger, trying to save her friend. Well, the two both got in trouble quickly, and another guy downriver was able to get out there and get to the girls, but was only able to grab one of them. The other girl, a 13 year old middle schooler, wasn't seen again. This is the article about the story from the newspaper.
    The YMCA and other programs are trying to reinforce the importance of safety in and around the water. I think people are finally getting with it after these two horrible incidents have happened recently.



    200 Free (1st 100 of it was helping drag lanelines down the pool after Y Splash)

    Main Set: Idea from That Guy
    I figured I haven't really been doing that much recently, especially over the past weekend, so I'd kinda kickstart my week with the IM CHASM OF DOOM!

    200 IM on 3:00 (went 2:35 to start out)
    175 on 2:40 (50 fly, 50 back, 50 breast, 25 free)
    150 on 2:20 (50 fly, 50 back, 50 breast)
    125 on 2:00 (50 fly, 50 back, 25 breast)
    100 on 1:40 (50 fly, 50 back)
    75 on 1:20 (50 fly, 25 back)
    50 fly on 1:00
    25 fly on 40
    25 fly on 40
    50 fly on 1:00
    75 on 1:20 (50 fly, 25 back)
    100 on 1:40 (50 fly, 50 back)
    125 on 2:00 (50 fly, 50 back, 25 breast)
    150 on 2:20 (50 fly, 50 back, 50 breast)
    175 on 2:40 (50 fly, 50 back, 50 breast, 25 free
    200 IM AFAP went 2:25

    100 EZ

    4 x 50 Kick w/ board @ 1:00 (:45s)
    Had to stop at 4 because I felt my hamstring ready to cramp...

    1 x 100 Free Pull @ 1:15 EZ
    1 x 100 Free Pull @ 1:10 (1:07)
    1 x 100 Free Pull @ 1:20 EZ
    2 x 100 Free Pull @ 1:10 (1:05/1:07)
    1 x 100 Free Pull @ 1:25 very EZ
    1 x 100 Free Pull AFAP (went 1:01)

    100 EZ

    3100 Yards

    That was my first attempt, and maybe my last attempt at the frickin' IM CHASM OF DOOM set. It always has to be written in RED ENLARGED ALL CAPS as well, and spoken with the deep villianous scary voiceover. At first I didn't think too much of the set in terms of difficulty, but it sure sneaks up on you on the return trip up! And wayyyyy wayyyyy too much backstroke for my liking as well. I was so happy on the second to last rep to finally have 1 length of freestyle as well. Rested about 15 seconds till the interval and hit the turbo button for the final 200. I was surprised by the result, because it really hurt to race fast at the end of the 1800 set on minimal rest. Nice set T.G.

    Updated June 4th, 2012 at 11:36 PM by jaadams1

    Swim Workouts , Daily Practices
  5. Monday, June 4

    by , June 4th, 2012 at 05:49 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    5 x 50 caterpillar fly drill @ 1:10
    8 x 25 shooters on back w/fins @ :40
    50 EZ

    Speed Sets:

    10 x 25 burst + cruise @ 1:00
    6 kick, 4 fast hands drills
    100 EZ

    10 x (25 AFAP + 75 EZ)
    1 = flutter kick w/fins & board, 11 low
    2 = breast w/fins, 13 mid
    3-4 = back from the blocks w/15 SDKs, rolling start, 13 lows
    5 = free, 11 flat
    6 = breast w/fins, 13
    7-8 = back shooter w/fins, 9s
    -- OK, not super fast. The backstrokes were good though.
    100 EZ

    6 x 25 breast pull w/parachute @ 1:00
    50 EZ

    6 x 25 back shooter w/fins & parachute
    3 @ 1:00, 3 @ 1:10
    100 EZ

    Total: 3000

    Rehab exercises, foam rolling, stretching, 40 minutes


    I took the entire weekend off as recovery. I was very busy anyway with Lil Fort's JOs, Teen Fort's prom prep & festivities, soccer party, and Fort Son getting home from college. Lil Fort was very speedy, winning both the 1500 and 3000 in big PRs. (And prompting Jimby to say I should try the 400 IM again. Not!) Next up for her is the PV Association meet in two weeks, which is a qualifier for Youth Nationals. Same weekend as the All Star soccer tournament ... I may be taking that weekend off as well, I fear. But since Missy Franklin gets every weekend off in the summer according to the WSJ, I can too!

    Unfortunately, after all the recovery, I was rudely woken up early by Teen Fort who forgot her English project at home. Since I went to bed late, I was tired all day and didn't feel great in the water. I need my sleep these days.

    I will likely journey out to Rockville tomorrow if the weather is good. I think I need to do an AFAP 100 back long course. Just can't wait. (Why don't we have a sarcasm emoticon?) Whoops, no can't. Forgot I had an appt at 12:30 ...

    Updated June 4th, 2012 at 08:33 PM by The Fortress

    Swim Workouts
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  6. 06.04.12 - Monday workout

    by , June 4th, 2012 at 05:27 PM (Pete's swim blog)
    Nasty storms lingered from about midnight last night through 8:00 AM this morning. Lots of lightning so the morning workout was a hopeless cause. Started work early and got away about 2:00 for an afternoon swim. Borrowed the main set from JBS. Great set and perfect for a solo swim! Chewed up 5200 yards without thinking about it very much.


    400 Warm up

    Started w/ 200 Hard on 2:30 followed by 175 Easy on 2:30. Dropped 5 seconds after each hard/easy. Once I couldn't make the interval, I dropped 25 yards.
    200 Hard, 175 Easy - 2:30
    200 Hard, 175 Easy - 2:25
    175 Hard, 150 Easy - 2:20
    175 Hard, 150 Easy - 2:15
    175 Hard, 150 Easy - 2:10
    175 Hard, 150 Easy - 2:05
    150 Hard, 125 Easy - 2:00
    150 Hard, 125 Easy - 1:55
    150 Hard, 125 Easy - 1:50
    150 Hard, 125 Easy - 1:45
    125 Hard, 100 Easy - 1:40
    125 Hard, 100 Easy - 1:35
    125 Hard, 100 Easy - 1:30
    125 Hard, 100 Easy - 1:25
    100 Hard, 75 Easy - 1:20
    100 Hard, 75 Easy - 1:15
    100 Hard, 75 Easy - 1:10
    100 Hard, 75 Easy - 1:05
    75 Hard, 50 Easy - 1:00
    75 Hard, 50 Easy - 0:55
    50 Hard, 25 Easy - 0:50
    50 Hard, 25 Easy - 0:45
    50 Hard, 25 Easy - 0:40
    50 Hard, 25 Easy - 0:35
    50 Hard - 0:30

    200 Cool down

    (5900 Total)

    Updated June 4th, 2012 at 09:28 PM by pmccoy

    Swim Workouts
  7. Monday, June 4 2012

    by , June 4th, 2012 at 04:50 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatics Center

    Air temp of 86, pool at 83, 75% water clarity.

    Warm Up
    200 EZ

    *Set 1*
    4800 FR broken swim

    4x continuous
    • 1x400 on 5:00
    • 4x100 on 1:20
    • 8x50 on :40

    • 400s - descended to 4:42 - 4:36
    • 100s - 1:08 ave
    • 50s - 34 ave

    EZ 200 FR

    • Missed LCM at FGCU to take my son to Southwest Florida International Airport (RSW) for an unacompanied minors flight to relatives for a month.
    • Since the FGCU Swim Team has the LCM pool after 2pm, my daughter and I went to Fort Myers Aquatic Center instead.
    • Most of the year, FMAC is a great pool to swim in, but during the summer the pool temp is hot, water cloudy and everywhere is crowded with summer day camp groups. So today we did a basic hour+ workout and left asap.
    Swim Workouts
  8. Mon June 4th 2012

    by , June 4th, 2012 at 04:09 PM (Ande's Swimming Blog)
    Mon June 4th 2012

    Trained Sat with Chris & Jim
    main set was 4 rounds of:

    4x50 on :40 right into
    200 on 2:40 right into
    3 x 50 on :40 right into
    150 on 2:00 right into
    2 x 50 on :40 right into
    100 on 1:20
    then 100 easy
    they were tough but I made em

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:05is
    swam with Tyler Todd, Mike, Jim & Ned

    Warm Up (scy )
    did 400 ish

    Main Set (LCM)

    2 rounds of:

    10 x 50
    odds on 0:35 (yes :35 LCM is fast)
    evens on 0:45

    1:00 rest

    100 K fast
    went 1:29

    1:00 rest

    6 x 150 on 2:00 make em
    made em

    1:00 rest

    100 k fast
    went 1:27

    1:00 rest

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Swim Workouts
  9. 6/04/12: noon

    by , June 4th, 2012 at 01:49 PM (Maple Syrup with a Side of Chlorine)
    w/u: 50 FR

    4000yds for time = 56.07
    6:29, 6:48, 6:53, 7:24 (feed on first 25)
    7:21, 7:21 (feed on first 25), 6:56, 6:51

    50 loosen and out.
    (Solo/Rec/4100yds/60 min)
    Slower than my 3000yd timed swim 3 weeks ago, but I figured it would be. The pool is warm today (86) and my mindset was more to get through than to do it fast. I again just strung together a bunch of my infamous Noah's Arks, but didn't really push the pair of 100s. First feed was Accerlerade, second was plain water - I just kicked on my back and slugged down the liquid as I went to the other end of the pool.

    Now to enjoy the rest of my last day of vacation. Monday night is pizza night at our house, as we help support our local economy through buying a pie and some cheezy bread sticks. Mmmm. Then off to Men's Group/Bible study tonight.
    Swim Workouts , Timed swims
  10. Sarasota Y Sharks Masters 5:30 AM Workout -06/05/12

    by , June 4th, 2012 at 12:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:45 3:30
    3 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:15
    1 X 100 swim

    1 X 200-50 stroke/50 free- 4:00
    1 X 100 stroke 2:15
    4 X 50 stroke 1:15
    Two rounds

    1 X 50-choice- Blocks/fast
    1 X 100 easy
    Cycle through 4 times. Take 4 minutes to complete each cycle.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Workout 06/04/12: morning

    by , June 4th, 2012 at 11:10 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 BK/200 RIM drill

    5 x 100 kick on :20 sr
    550 Pull with buoy - take a masters minute
    3 x 150 Oreos on :15 sr
    - Swimsuit Addict and AZTimm got me hooked on these: I did 50 fly "in the middle" of 100 stroke: FR/BR/BK
    200 loosen and out
    (Solo/Rec/2200yds/45 minutes)

    Not very motivated today, but I need to keep getting into the water with the Kingdom swim coming in four weeks. Last night I played basketball with my son for 2.5 hours, only about 40 minutes off the court - shooting a little better, but the guys have come to realize that I am really only there for the cardio workout, so I don't get a lot of shots off. Good times, though.

    Preliminary results from the Charles Swim:
    Please keep in mind that this swim is not 1,650 yards, but a full mile (1,760 yards) and that your times therefore will be slower than your pool times.
    I finished 11/113, first in my age group, with a time of 23:56.05. I wanted to get under 24min, so I am happy.

    I'm the really white guy jumping in at the far end of the dock at :16 from this video on their website:

    I'll get back into the water shortly at lunchtime.

    Updated June 4th, 2012 at 11:16 AM by rxleakem

    Swim Workouts
  12. Sunday June 3rd

    Warm-up (1000)
    2 x
    * 1 x 50 @ 1:00, 25 kick + 25 swim
    * 1 x 50 @ 1:00, 25 drill + 25 swim
    * 3 x 100 @ 1:45, gentle descend

    Set I (900 set / 1900 total)
    1 x 50, 25 fly + 25 free
    1 x 50, free
    2 x 50, 25 back + 25 free
    2 x 50, free
    3 x 50, 25 breast + 25 free
    3 x 50, free
    2 x 50, 25 back + 25 free
    2 x 50, free
    1 x 50, 25 fly + 25 free
    1 x 50, free
    All @ :50

    Set II - Swim (1000 set / 2900 total)
    2 x 100 @ 1:40, 1st long, 2nd fast (went free, fast was 1:07)
    4 x 75 @ 1:15, odds long, evens fast (went free, fast were :54 & :53)
    6 x 50 @ 1:00, odds long, evens fast (went 2 back, 2 breast, 2 free, fast were :37, :39, :29)
    8 x 25 @ :40, odds long, evens fast (went IMO)

    Wrap-up (300 / 3200)
    4 x 50 @ 1:45 hypoxic
    100 easy

    ** 3200 **

    My sister's team doesn't swim on Sunday, so we left early for the airport and did a quick 60 minutes during lap swim at the East Portland Community Center. We started off shared a lane with a woman wearing one flipper and a '60s-style round scuba mask , but luckily she finished after about 10 minutes and we had the lane to ourselves for the rest of the swim.

    It wasn't an especially hard workout, but it was nice to swim with my sister again. We are both fairly new to masters swimming and we live 550 miles apart, so we have only swum together a few times since high school - when swimming was such a huge part of both of our lives. I am surprised that sharing an hour in the pool brought back so many long forgotten memories, but I guess that is what the context in context-dependent memory does.

    Updated June 4th, 2012 at 11:08 AM by eric.carlson

    Swim Workouts
  13. Sunday, June 3, 2012 USAS Day 3 Results

    by , June 3rd, 2012 at 11:57 PM (Fast Food Makes for Fast Swimming!)
    I was one tired guy this morning when I woke up. I didn't get to sleep till almost midnight last night, since it is kind of hard to sleep after revving your swimming engines at almost 10:00pm in the final race!
    I was able to sleep in till 9:30am today, but I was just exhausted and sat around like a zombie for the most part.
    I finally headed over to the pool around 2:30 in the afternoon.

    My first race was at 3:15pm, the 100 Fly. I did get into the deep tank for a short warmup prior, and mainly to shake out the cobwebs from last night. From the looks of the other kids, everyone was having a long weekend as well. Most of the kids were sunburned redder than they should be...but most of them are from Seattle, and this is the only time of the year they're exposed to sunlight, so it's kinda expected.

    100 Fly - 1:06.54 - New LMSC record
    About a second slower than a year ago.
    About the 80 meter point, I just died. I was feeling great, doing well and hanging right with the leaders...then the extended weekend hit me like a ton of bricks. I ended up in 4th place, so I think a lot of the other kids had bricks and pianos falling as well.

    200 IM - 2:33.78 - New LMSC record
    Fly felt good, then...blah in the middle. I thought I was going to beat the kid next to me in the freestyle leg, but about halfway back the kid shifted into some gear that I didn't have available to me. Dang them 16 year old kids!

    Had my cheeseburger from the grill at this point...and for 1/2 price since they were trying to close it down for the night.

    This started the evening session, of which most of the Seattle teams didn't sign their kids up for, so it was basically the eastern Washington teams, a few stragglers from Seattle, and ME. Heats were getting combined left and right, so it went bang bang bang and done.

    200 Back - 2:44.50 - Sad to say that this is an LMSC record
    Splits are not necessary. The coaches didn't even bother taking them for me on this race, which I didn't mind at all. It was about 7 seconds slower than last year.

    I got in the deep tank for a quick 5 minute cool down, then had about 5 minutes to rest and get ready for:

    200 Free - 2:14.64 - New LMSC Record
    30.8/34.7/34.9/33.9 1st Place!! 2 seconds off from my last year's time.
    I was happy with this one. It was all eastern Washington boys, one from Seattle, and me in this one. I let one boy take off in the lane next to me, but I knew that he didn't really have the endurance to hang on to the speed. In the 3rd 50 I went right by him, but I was still concerned about a couple others on my non-breathing side. As I came off the final turn I could see that I was far ahead of the whole group on the other side. This just fueled me on to keep going faster! I powered home as best I could, and hit the wall...celebrating like I just won the Olympics or something. The announcer was even giving a congratulations to the "old guy" for beating all the kids in the final race of the day.


    Overall, I'm pleased with my weekend. I had a lot of swimming, a little training, and work all packed into these three days. I knew this was probably going to be one of my only chances to race in LCM this summer, so I gave it all I could. Yeah, I could probably be faster in some events, but you've got take what you can get.
    Good luck to all the headhunters out times will be posted soon in the times database to take down.

    I am signed up for a masters meet next Saturday in Spokane, WA, and as for now the meet is still on. I emailed the organizer of the meet to confirm everything, and I hope it'll go forward.
    If so, I'll be swimming the 50 & 100 Free, 50 & 100 Back, and the 200 Fly.
  14. Saturday, June 2, 2012 USAS Day 2 Results & Bonus Swim

    by , June 3rd, 2012 at 01:56 AM (Fast Food Makes for Fast Swimming!)
    Felt pretty good after the "no cooldown" cooldown from Friday night's distance events. I woke up this morning to start my day at 4:30am. Why? OT work at work of course! I got in a good 5 hours of welding and cutting a bunch of metal on the overhead boxline conveyors for the cherry line.
    Finished work at 10:00, and after getting home, realized I had until 4:00pm before I had to be at the pool for my first race. So, I headed over to the YMCA pool about 11:30 for a little workout time.

    At the YMCA

    5 x 100 Free @ 1:30 (started off 1:05, then held 1:06/1:07s, last one 1:05 again)
    5 x 100 Free Pull @ 1:30 (1:05s, last one 1:02)
    200 IM

    James' favorite fly training set:

    2 rounds of:
    • 75 (25 Fly, 50 Free) @ 1:00
    • 75 (50 Fly, 25 Free) @ 1:10
    • 75 Fly @ 1:20 (:50/:49)
    • 75 Free EZ @ 1:30
    At this point, was sharing with a very pregnant 30-something, and a 60+ lady w/ a kickboard, so went to easy stuff.

    I do have to compete still tonight, so I might as well be taking it easy...somewhat.

    12 x 50 @ 1:00 Kick w/ board (:45s)
    some were 100s @ 2:00 (holding 1:32ish) depending on where the other two swimmers were

    12 x 25 @ :40-1:00 EZ to moderate free or fly - mostly depending on lane spacing

    2700 Yards


    Day 2 Meet Results (this was about 3.5 hours after the workout)

    No warmup/no cooldowns*

    50 Fly - 29.45 (1/2 a second slow) It is an LMSC record
    Luckily I placed 11th in this, because it's not deserving of an award.
    Took a breath on the 3rd stroke, and then I realized I was doing a 50!
    Then my other mistake was at the finish end. I took my final breath approx. 4 strokes from the end...during the breath I decided "I have room for 3 more strokes". Head down and One...Two...T (caught sight of the incoming wall!). Cut my arms very short...was able to recover over the water and touch with two forearms at a spot about 2-3 inches from my elbows! My head did not hit the wall, though I had many concerned folks thinking I drilled into the finish.

    ***Oh this point I did have a nice cheeseburger w/ grilled onions and all the fixin's from the concession stand at the meet...good stuff to give me energy for racing!

    It started getting cold and windy at this point, and it just kept going downhill throughout the evening, ending below 60 degrees and 15MPH or so steady winds. I didn't have anything warm, but I did my best.

    200 Fly - 2:30.24 - 4 seconds slower than last year - it is an LMSC record
    30.9/37.1 (1:08.0) exactly where I wanted to be - matched my 400 IM go-out split
    I was racing right with another boy the whole way, and it wasn't until about the end of the 200 yard mark that I fell apart.
    **I actually did cool down about 8 lengths in the deep tank after this one, but that was it for any warmup/cooldown during the day. It wasn't worth getting wet if you didn't have to with the cold out there!

    200 Breast - 3:01.42 1 second slower than last year - NO WAY JOSE on the record board.
    41.2 / 46.4 / 47.7 / 46.0
    I had a great race with a 17 year girl next to me in this one. (yes girl...they combined the 15 & Over Men/Women together for all events 200s and longer, which is actually pretty cool. You get more opportunity to race people your speed in the heat.
    Back to the race: My pullouts were by far superior to the girls, and she would swim to catch me by the end of each 50. I was actually swimming this race smart though...started off riding the glide nice 'n long, then slowly building the turnover. My legs didn't fall apart like normal, and on the final length I was able to actually feel that I was shooting my hands forward and driving ahead in the water. The final 20 meters or so my chest and biceps were burning, but I wasn't losing to this not today!! I could hear the increased cheering from her team's coaching area which was nearest to the finish end. Somehow I was able to pull it off. Heat winner!! I congratulated her for giving me a good race as well.

    Went for a hot shower at this point and got dressed into my street clothes, which were shorts and a thin tank top and sandals. At least I didn't have a wet suit on. I had about an hour and a half to wait till my heat of the 400 Free. I put on my backup dry suit a couple heats before my heat, stashed my bag near the locker room entrance, and stood at the ready inside the lockerroom with cap and goggles already on. From inside the doorway I was able to watch the heat before me swimming. When the tail end swimmers were approaching the 375 mark of the 400, I took off in a controlled sprint 1/2way around the pool deck to my lane. Got there literally a couple seconds before the whistle to step us up on the blocks. I actually was warm for the start which was nice. BEEP!

    400 Free - 4:45.xx - Best time by 2 seconds, and New LMSC record!
    I went really briefly with the coach afterward, but remembered my splits (pretty much)
    31.8/36.0 (1:07.8)
    36.3/36.5 (1:12.8) (2:20.6)
    37.1/36.5 (1:13.6)
    36.5/35.2 (1:11.7)
    Finished this event about 9:30pm or so, definitely one of my latest races was dark out, and we raced by the outdoor pool lights. I wasn't sure how I was doing, though I felt like I was moving fast. The timing clock was positioned along one side so I was able to see it strike 4:00 as I was coming in about 10-15 yards toward the 350 turn. That gave me confidence that I was doing well. I hit the wall first in the heat as well. Two heat winners for the day.

    Now, off to bed, and I don't have to return until my race at 3:15pm or so on Sunday.

    Updated June 3rd, 2012 at 02:01 AM by jaadams1

    Swim Workouts , Daily Practices , Meets
  15. 06.02.12 - Saturday workout

    by , June 2nd, 2012 at 12:59 PM (Pete's swim blog)
    Swam at HSA with Jenelle, Bob, and Scott. Pool was set up long course. Dave wasn't there to push me so I spent more time focusing on stroke. I led my lane and we went first in-last out so I didn't check any intervals.


    400 Warm up

    300 Free, every third length kick
    300 Free, every thrid length drill
    300 IM Order Down/Free back

    3 x 200 Kick
    200 Free
    200 IM
    200 Free

    300 Pull
    3 x 100 IM Order down/ free back
    4 x 50 IM Order
    3 x 100 Pull

    6 x 50 IM Order
    5 x 100 Free in between each 50

    200 Cool down

    (4600 M Total)
    Swim Workouts
  16. Friday, June 1, 2012 USAS Day 1 Results Wenatchee

    by , June 1st, 2012 at 09:11 PM (Fast Food Makes for Fast Swimming!)






    That pretty much sums it up.


    Now the extended version:

    Got out of work at 11:00am so I could grab some Taco Bell chalupas for some good meet energy. The warmups started at 12:00noon, originally I was going to get in for the warmups, but I decided that I'd just hop into the deep tank later prior to the first race. I just checked in for the 800 Free and went home to get a few things done first.

    Headed back over to the pool around 2:00pm, my heat for the 400 IM was set to go around 2:40, so I had plenty of time. Hopped into the deep tank and did about 20 lengths of it (the pool is approx. 15 yards across). Felt good, get ready for go time.

    400 IM - 5:23.79 (+0.18 seconds from last year) It's a new LMSC record since I'm "35" now.
    30.68/37.7 (1:08.4)
    43.11/44.6 (1:27.7)
    46.6/48.0 (1:34.6)
    36.7/35.9 (1:12.6)

    That event is just hell in LCM...especially since my back and breast aren't the greatest, and I'm a much better turns/walls swimmer. I usually can descend the 2nd 50 of each stroke in the 400 IM, but today just stunk. I'd say breaststroke was the worst part of the swim, and any breaststroke in LCM doesn't do well for me, as an "all arms" breaststroker.
    The time will put me in the #1 spot on the TT list for the year...but since we're just getting started, I guess that's kinda cheating.

    I did minimal cooldown after the race, about 6 lengths of the deep tank pool. Then I helped the home team with split taking during the 800 Free, since they had anywhere from 4-7 out of the 10 lanes with their swimmers in them. I had two watches at a time, and my swimmers all tended to be about 50 meters apart every time! Grrrr...

    Got a break in the 6th heat with only 1 swimmer, so I was able to get my cap and goggles ready for my race in heat 7. By seed times I was the #2 overall (most of the fast kids were doing the 1500, which I didn't mind at all).

    800 Free - 9:56.43 (best time by 1.5 seconds) also an LMSC record #2 in the TT listings

    32.3/36.0 (1:08.2) (I had to not watch the leader on the first 50, cause he was out fast)
    37.2/36.8 (1:14.0)
    37.5/37.4 (1:14.9)
    37.6/37.6 (1:15.2) 400 - 4:52ish
    38.2/38.2 (1:16.4)
    38.3/38.4 (1:16.7)
    38.6/37.9 (1:16.5)
    38.3/35.7 (1:14.0)
    (last 25 of the last 50 I went into Fly to power actually felt better than the free was feeling at that point from the change of muscle usage!)

    After tonight...I dislike LCM sooooo much, and wish the SCY/SCM meets would arrive soon!
  17. Friday June 1st

    Oregon City Masters, SCM

    4 x 150 @ 2:30 50 swim + 50 kick + 50 pull buoy only

    4 x 100 @ 2:30 100 kick, reverse IM order

    4 x 150 @ 2:30 pull w/buoy and paddles (went 1:54 - 1:58)

    6 x 50 @ 1:15 stroke, 25 drill + 25 swim perfect stroke

    6 x 50 @ 2:00 stroke AFAP (went breast, seven :42s and one :43)
    25-50 active recovery between 50's

    ** 2400 meters **


    I am in Oregon for the weekend to take a fly fishing class with my father and brother in law. We are staying with my sister in Oregon City, so I swam with her team this morning, the Oregon City Masters. Coach Tim and the team were enthusiastic and welcoming. They only have an hour before the lap swimmers kick them out, but we got in a great workout.

    Updated June 4th, 2012 at 10:27 AM by eric.carlson

    Swim Workouts
  18. Friday, June 10

    by , June 1st, 2012 at 06:16 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville:

    Swam with Julie and Susan. Jeff joined us for awhile at the end and seemed to do almost an all fly workout.

    Warm up:

    400 various
    -- I went so slow that Julie lapped me and did 500.

    5 x (50 drill + 50 kick)

    Speed Sets:
    -- all on mega rest intervals

    8 x 50
    -- burst to 20 m + cruise

    2 x 50 EZ

    -- Julie and Susan did some 200s and I started on sprint 50s.

    2 x (50 back @ 100 pace + 50 EZ)

    1 x (50 AFAP breast + 50 EZ)
    -- did get a bit lost in the middle and probably negative split it

    2 x 50 EZ

    2 x (50 AFAP fly + 50 EZ)
    -- Susan timed me on the first one and had me at approx 27. But I may have been a tad slower as she was at the other end of the pool and I glided in.
    -- both of these felt really solid though
    -- I need 3 breaths for 50 meters.
    50 EZ

    -- I was just getting ready for an AFAP 50 back when the lifeguard had everyone get out b/c of thunder. We all agreed there was none, at least yet, but he was insistent.

    Total: 2050


    I felt dreadful when I first hopped in. But by the time I got around to the 50s, I felt much better. Sat in the hot tub with Susan for awhile afterward and then dashed off for a massage. I knew I was tight b/c I had slacked off on stretching this week and apparently forgot that I owned a foam roller. Tomorrow is my off day, which is good as I'll likely be at an all day track & field meet for Lil Fort that is a qualifier for regional JOs. She's running the 1500 and 3000 -- not a sprinter like her mommy.

    Updated June 4th, 2012 at 08:32 PM by The Fortress

    Swim Workouts
  19. Friday, June 1 2012

    by , June 1st, 2012 at 05:08 PM (I swim, therefore I am)
    LCM @FGCU Aquatics Center

    • Air temp of 82, LCM pool at 78, 100% water clarity.
    • Dark, massive gray clouds paraded around in the sky above FGCU Aquatic Center.
    • Hourly weather forcast: 100% possibility of precipitation throughout the day.

    Warm Up
    100 EZ

    *Set 1*
    5000 FR broken swim

    5x continuous
    1. 1x500 on 7:00
    2. 10x50 on :50

    Target times:
    1. 500s descend to 6:45 or faster
    2. 50s hold at least :39 in rounds 1-4, on 5 descend to :37

    500 Results:
    1. 6:52
    2. 6:47
    3. 6:45
    4. 6:45
    5. 6:42

    50 Results
    1. 40 to 38
    2. 39 to 38
    3. 39 to 38
    4. 39 to 37
    5. 38 to 35

    5000 LCM Set in 1:16:20

    EZ 100 FR

    Was not sure if I would get in a swim with thunderstorms & rain possible at any moment, and I arrived at the pool later due to kids activities and errands. But the rains came about 30 minutes after I was done.
    • I did much better today swimming with more confidence and focus.
    • There were no rest breaks other than the specified intervals, it felt almost like a continous swim the entire time.
    • During the 3rd 1000 doing the 50s I was feeling tired in my arms; by changing my breathing pattern and relaxing arms more during recovery led to regaining stroke rhythm and momentum.
    • The final 1000 round was stronger than expected, and I was encouraged with my effort throughout the swim.
    • Did the 50s after the 500s as I wanted to finish the set at a fast pace. I should do the 50s on :45, but for now, the slightly more rest allows me to stay under :40 pace, which helps to setup a more aggressive tempo for the 500s.
    Swim Workouts
  20. FAST FRI June 1st 2012

    by , June 1st, 2012 at 02:39 PM (Ande's Swimming Blog)
    FAST FRI June 1st 2012

    Trained Mon, Tue, Wed & Thu
    Doubled Wed & Thu
    weighed 216.0 at the end of Thu practice

    Whitney Coached
    LCM diving well
    5:30 - 7:00 dove in at 5:35ish
    swam with Tyler & Jim
    beside Mike, Todd, Ned, Max & Larry

    Warm Up (scy )
    assigned: 5, 4, 3, 2, 1
    went around 1,000

    Main Set (LCM)

    20 x 50 on 1:00
    odds fast
    evens easy
    did mostly free went 29's, 28's 27's & 26

    500 easy

    10 x 100
    odds: fast fr 57, 56, 56, 56
    last one was IM in heats
    went 58 from a dive
    evens: easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Swim Workouts