LCM@FGCU Aquatic Center
Air temp of 77, pool at 79, 99% water clarity.
Sunny with humidity at 66%
3x100 FR SKP
4x100 as 2(25 fast/25 smooth), 2(25 smooth, 25 fast)
1200 FR Swim as;
4(50 steady/50 fast, 100 steady/100 fast)
3(4x200 on :30/:45 rest) per round; FLY, BK, BR; do 200s 1-4;
200 Kick200 as 50K/50DR200 as 50/DR/50S200 Swim as 25 steady/25 strong
10x100 FR Swim on :10 rest w/paddles, snorkel as 50 steady/50 strong
1000 FR Swim as steady state w/paddles, fins, snorkel
100 EZ FR
Starting today, I should be able to train LCM more consistently and build up my LCM endurance and sense of LCM pacing. Yesterday after the workout with two breakthrough sets of SCY 200s and 75s, I felt fine with minimal aches, and soreness. Then I did stretches, dryland work, had plenty of protein, fluids, solid meals throughout the day, and a good night's sleep. Yet, this morning while not really sore or tired at the start, in the warm up I could feel the effects of yesterday's workout. I was not planning to go hard today anyway, put the focus on stroke form, technique, effort and not on times off the clock.
Set 1 - I like to do swims going steady and then fast, etc.
Set 2 - Eventually I will train to swim a 400 or 200 IM, so keeping the strokes in the program 3-4 times weekly.
The breakthrough today in Sets 3 & 4 was that I finally started doing flip turns with the snorkel. Since I got the snorkle about 6 months ago, I struggled on freestyle flips as the snorkel kept moving and coming off on hard pushoffs. So eventually I put 2+2 together and made the snorkel head straps much tighter, and that made the difference. Sometimes it will still shift slightly and is not straight, which bothers me, so I use my arms on the recovery stroke to give it shove back in alignment.
Updated January 8th, 2013 at 05:17 PM by fdtotten
Mon Jan 7th, 2013
Recently Renewed my 2013 USMS membership
Don't have a team?
Consider registering with: Longhorn Masters / TXLA
especially if you ever swam for Longhorn Aquatics club or Masters, UT or if you are coming to the
2013 South Central SCY Zone Championships
April 5, 6 & 7 in Austin at the UT swim Center and you want to do some relays
Swam on Sat:
Did not swim on Sun
noon - 1:15
SCY UT Swim Center main pool
Swam with Jim Sauer
Beside Bob, David Alley & Sarah Groff who got 4th in womens Tri in London
She was fast
went around 500
3 x 200 on 2:20 right into
3 x 150 on 1:45 right into
3 x 100 on 1:10 right into
3 x 050 on 0:35
3 x 200 on 2:15 right into made 1st 2 then faded on 3
3 x 150 on 1:40 right into skipped a 50 or 2
3 x 100 on 1:05 right into totally missed these
3 x 050 on 0:35
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX
PM only SCY
Short workout today because I was on a plane all morning and early afternoon coming back from St. Petersburg. I then had to drive 2 hours from Memphis back to Little Rock (the team flew out of Memphis because it was so much cheaper).
400 swim 100 FR/100 BK
400 pull w/ buoy + snorkel
1 @ 1:40 K/Sw/Dr/Bld
1 @ 1:20 12.5 yards kick off each wall
1 @ 1:10 RED HR (1:01, 1:01, 1:00)
1 @ 2:15 AEROBIC (2:11)
3 @ 2:15 RED (2:09, 2:10, 2:08)
2 @ 2:30 BLUE (2:07, 2:05)
Updated January 9th, 2013 at 10:01 PM by Calvin S
Saturday I started doing some spin bike riding with 30 minutes saturday and 30 on sunday. Last night I only got 20 minutes in but I have to say it goes by fast with a good movie on. For me it has been Mama Mia, and when they break into song my ride gets faster. I have to increase my workouts since I like to eat and this year my metabolism is going haywire on me. Time to shed these pounds.
Left shoulder is still an issue but it has gotten better. Now I am dealing with a head cold and just before a meet that I normally am healthy for. That won't stop me.
500 free every 4th lap drill
500 free kick moderate w/zoomers every 3rd lap fast
Round-the-clocks (once around the clock at each interval) I would have added 3x50@:40 if I was healthier
12x50@:55 free held :44
6x50@:50 free held :42
4x50@:45 free held :43
200 free kick w/zoomers
300 free w/strapless paddles keeping a 6 beat kick
Total 3000 yards
It was really nice having 2 days off from swimming over the weekend, but I did get in 7 hours of paid work Saturday, so that's nice. We celebrated my older daughter's birthday yesterday, and just basically relaxed around the house. Then back to the grindstone again on Monday...
I signed up for the Lake Washington Masters Meet (Feb. 17th), in Kirkland, WA today. I'll be swimming the 200 Fly, 200 IM, 50 Fly, 100 Fly, and 200 Free. I've got a little duel/potential double dual in the 200 Fly with Chris Chapman from the Lake Washington Masters team. He's an excellent sprinter, probably THE BEST in the area...but he's scared of the 200 Fly. It happens to be basically the first event of the meet, so I threw out the challenge, and he accepted. Anyone else want in? Or to just place your bets?
800 Free (w/ every 8th length V-Sit Scull)
6 x 200 SDK w/ short fins @ 3:15 Desc. 1-3 (went from 2:35s down to under 2:20s)
10 x 100 Free Pull @ 1:40 (cruised 1:04/1:05s)
12 x 100 IM @ 1:50 Desc. 1-3 (went 1:17s/1:15s/1:11s) very last one was 1:07
12 x 100 Free @ 1:30 Desc. 1-3
started with a 1:05, then dropped to 1:03s, had a few 1:02s also...final one was :59+/1:00-
I was originally shooting for my mile pace, but I think I dropped a bit below that...or maybe not. We'll just have to see later in the year!
100 EZ Kick/float on back
8 x 50 Choice Sprint @ 1:00 - did all Free, but couldn't really go too fast after those earlier 100s
4 x 25 SDK underwater (no fins) @ 1:00
with my short fins I take about 17 kicks for these...today w/out fins I was taking 20 kicks to cover the same distance. Not bad I guess?
Updated January 8th, 2013 at 01:30 AM by jaadams1
Swam at Anaheim Marriott pool solo. Swimming options are slim for the next couple days. I was pleased to see the Marriott pool was about 25 yards. I walked it off this morning and it indeed looks to be about that size. The pool is a sort of l-shape with lots of odd angles. The ends of the "L" both had stairs but if figured it wouldn't kill me to flip before the wall. So, I started off at the only wall and swam toward the stairs that were furthest from me. As I got closer and closer, it kept getting shallower. Suddenly, my fingers are touching the bottom and I've got 10 feet to go. I got to the stairs and sat down it what was the "toddler end". Maybe 18 inches. That's what I had to work with so I made the best of it. Had to learn to make an awkward open turn in shallow water but it worked out.
300 Warm up
25 easy (so I could flip at the "deep" end)
10 x 50 (hard fly/breast down, easy free back)
10 x 100 Pull
12 x 75 (mix of fly, breast, free)
300 Cool down
I felt good today. My pain from last week had gone and overall I felt strong the entire practice.
400 IM 25kick, swim,drill,swim
400 IM swim
5x100 on 1.20
4x100 on 1.15
3x100 on 1.10
2x100 on 1.05
1x100 on 1min
8x75kick on 1.05 with flippers
6x75 free on 1min breathing 3 on odds and 5 on evens
6x50 on 35 long on turns and no breath off the wall. Held 30-31 on all of these.
15 minutes on the vasa swim bench. 20 pulls per set with 15 second rest
I made all the main set 100 times on the descending times holding 1.03 upto the 1.05 set, then dropped to 1.00 on the 1.05 set and went 59 on the last 100. I am finally starting to feel strong and I am enjoying increasing the yardage. My hurt is a different kind of hurt from when i first got back in the pool, and i feel like i am making good progress.
I signed up for my first meet on 19th January. I am only doing 3 events but I am really looking forward to doing a few events in a short period of time to gage my progress.
Updated January 7th, 2013 at 08:38 PM by StewartACarroll
500 warmup (3 lengths free, 1 back)
2x 250 @ 3.40 (take 5 strokes then do 20 kicks in streamline under water)
4x 75 catchup @ 1.15
2 x 300 @ 4.40 (3rd lap stroke, will do fly)
4 x 125 IM @ 2.05 (rotate the stroke that is a 50)
5x 200 kick @ 4.30 (they are supposed to be all fly, i will do 1/2 free, 1/2 breast)
total 5,300 yards
12 x 25 shooter w/fins @ :40
3 x (3 x 50 w/agility paddles) @ :10-:15 RI
1 = scull
2 = scull switch drill
3 = DPS free
5 x broad jump off side off side of pool & squat jump off bottom, dolphin kicking to top fast
2 x (4 x 30 m + 50 EZ)
odds = dive from side + SDK @ 100 pace to 15 m & cruise back
evens = dive from side + AFAP SDK to 15 m & cruise back
3 x (25 AFAP back from blocks + 75 EZ) @ 3:00 (12s rolling on 59)
-- the rest of the practice I was constantly interrupted, forced to share lanes with 250+ pound noodlers (is that really "sharing"?), and shifting around
1 x 50 AFAP breast w/fins (28 flat)
1 x broken 100 back w/fins
-- break for :15 @ each 25
-- surface before 15 m
-- 45 high
3 x 30s, AFAP backstroke start to 15 m + cruise back
5 x 20 in & outs, free @ 1:00
8 x 50 smooth back w/fins & paddles @ :50
Worked on some technical stuff today -- as every sprinter should! Consistent with my new year's resolution, I have decided to change my backstroke start to avoid the flat back starts I've been prone to lately. You can see from my avatar that I have been doing an arms to the side start for many years. Long ago, Ahelee told me to try the arms straight back over the head start. But this caused me to go to deep and get bogged down in the water. Fast forward another chunk of years and I am much better at the SDK. So yesterday and today, I tried out this start. I definitely get into the water more cleanly using this style. I also go much deeper. However, this seems to be fine and my kick count to the 15 m mark is actually the same. My timed 25s were a good half second faster than using the previous style start. So deeper/cleaner must be faster. The only caveat is that I have to really pay attention to the kick count because I spend much more time gradually angling up to the surface than I used to. Before, it felt like a relatively straight shot. Even old dogs can learn new tricks!
On another note, my upper body is pretty sore from yesterday's drylands/bungee cordz workouts. I can tell I did virtually no upper body work last year (and barely touched paddles). Recovery swim tomorrow, I think.
SCY@Fort Myers Aquatic Center
Air temp of 76, pool at 80, 100% water clarity.
Cloudy skies with humidity at 73%
4x50 FR K on 1:00 desc 1-4
4x50 FR P on 1:10 desc 1-4
8x25 FR S on :30 desc 1-4,5-8
6x200 FR on 2:40 desc 1-3,4-6
Did 2:18, 2:16, 2:14, 2:17, 2:15, 2:12
1000 FR Pull w/paddles, tube, bouy
Steady state swim
6x200 K on 3:30, Done as;
50FR/50BK 3:0150BK/50FR 3:0050DK-Bd/50DK-bk 2:5650DK-Bk/50DK-Bd 2:5150BR-Bd/50BR-Bk 3:0550BR-Bk/50BR-Bd 3:03
4(4x75 FR on 1:15, 1 min rest) Desc 1-4 within each round, Results:
51, 49, 48, 4749, 48, 47, 4650, 49, 47, 4649, 48, 46, 46
Had to swim SCY at FMAC since FGCU was unavailable due to the three day weekend swim meet.
Warm Up - Basic pace work to get ready for set 1.Set 1 - Just wanted to see what I could do on 2:40 for 200s. I expected to start at 2:24 and desc from there, but the first 200 came in at 2:18, so had to go downward from there. I was pleased to go 2:12 on the last one.Set 2 - First FR pull with paddles, bouy, tube in about three weeks. Will do something like this about one or two times each week. Planning to do more of the paddle swimming with fins.Set 3 - Working to build up more kicking endurance and strength.Set 4 - I wanted to swim freestyle at strong descending pace with smooth controlled stroke and steady kick.
Updated January 7th, 2013 at 04:09 PM by fdtotten
1 X 250 4:30 4:15
1 X 150 2:45 2:30
2 X 100 2:00 1:45
Two rounds.Round 1 intervals left, 2 right.
1 X 400 6:30
1 X 200 3:30
3 X 100 descend 1:45
Two rounds. Negative split 400 and 200.
3 X 100 kick 2:15
6 X 50 kick 1:00
1 X 100 easy 2:00
8 X 25 sprint :40
WARM DOWN: 4 X 50 easy 1:00
Feeling really sluggish today, no doubt due to two swims, a snowshoe hike, and basketball this weekend.
Got this in before work today:
200 Fr/200 back warmup
Went twice thru:
200 Fr on 2:45, 2 x 50 Fr on :50
(Used snorkel and pull buoy)
8 x 75 IM cycles on 1:15
1 Noah's Ark (last 200 ez)
(Solo/Rec/2200 yds/45 min)
Ready to physically move the pharmacy tonight after work. I am scheduled until 10pm or so (it'll probably finish up around 1 or 2 am), then back tomorrow morning at 8 for a regular twelve hour shift. It will be great to finally have this construction complete for us (been going in for three months!).
Updated January 7th, 2013 at 10:18 AM by rxleakem
Used the Compex stem this weekend and it has helped some but I need alot more use of it to resolve my issues.
I also managed to get my equipment bleached and back to a good looking state, all that black crud was looking bad.
500 free every 4th lap kick on back
500 free kick w/zoomers every 3rd lap fast
10x100@1:30 free w/paddles & bouy made them all but not as fast as I would have liked. Held 1:23's
8x25@:40 breast pull w/zoomers did not feel as good as saturday
200 breast kick left knee bothering me
2x200 free w/snorkle maintain 6 beat kick
200 EZ as 50 free/50 back
Total 3000 yards
Got in for a swim after church this morning:
200 FR/200 Bk warmup
Go three times through:
- 100 kick, 100 w/ agility paddles, 100 w/ paddles and buoy, 100 hard
- All on :10 seconds rest, with a Masters Minute between rounds
- Did FR/FR/Bk by round (used snorkel on the FR, went 1:07 on the BK)
200 stroke loosen and out
(Solo/Rec/1800 yds/30 min)
Had a full day and not a lot of time to swim, so this is what I did. Can't let the Flog get to far away this early on!
After the swim I went to one of the nursing homes in town and led the Sunday service, which I am blessed to do the first Sunday of every month. Good turn out, despite some flu-ish bugs floating through the nursing home.
When I got home, I packed my son up in the car and went to basketball with the guys. We played 4x4, three teams, over two hours. Our team lost all of the games, but I scored a few buckets and sweated up a storm. Next up, I need to buy some basketball shoes ...
Updated January 6th, 2013 at 07:38 PM by rxleakem
RC exercises, 15 min
extreme angle iso squat, 3:00
explosive leg press, 190 x 3 x 15
wrist curls, 50 x 2 x 12, 55 x 2 x 12
rear felt fly, 70 x 3 x 12
cable twist w/yoga ball, 60 x 2 x 8 each side
jumps w/25 lb plate overhead, 10
resisted track start jumps, 55 x 1 x 10
twisting med ball slams, 2 x 10
back extensions w/25 lb plate, 2 x 15
flutter kicks on bosu, 2 x 10
altitude drops, 3 x 5
8 x 25 shooters/fins @ :40
6 x 25 burst + cruise @ 1:00
4 x 40 @ 1:45 swim w/small paddles until taut + 15-25 strokes, zip back
4 x 40 @ 1:45 from a backstroke start, kick until taut + 10 kicks
4 x 40 @ 1:45
-- 2 swim, 2 kick until taut + hold for :30
I wasn't feeling all that rested after Friday's recovery workout and a day off. This usually means I'm due for a recovery week, but I really want to hold off until next week.
I finally got my Swimmer magazine. I loved the reference to my training as BFS -- Beyond Four Strokes. That would be a good blog title. And it was certainly what I did today in the pool.
Sadly, Fort Son left today to return to college. Dartmouth changed its calendar and he had an extremely long break. I got used to having him home. Oh well, fewer demands for food. Lil Fort went on an 11 mile trail run today with Mr. Fort. Like him, she seems to have iron ankles. Fort Son and I decidedly don't (hence our ankle sprain histories).
So glad Downton Abbey is back tonight!
I finally had a chance to get into the water today. Since the turnout was not to much, I was able to swim a bit with the team:
3 x 50 Fr on :55
4 x 50 kick on 1:15
(break to talk with new swimmers)
200 Fr, 100 Fr with snorkel
5 x ? on 2:00 (pick a distance)
- did 150s with snorkel
- 1 smooth, 2 build, 3-5 descend
4 times through:
- Vertical kick x 30seconds, then 50 Fast
4 x 50 Active Recovery on 1:15
(Masters/Rec/1950 yds/60 min)
Work has been busy, as our remodel continues and we actually move the pharmacy on Monday night. I was happy to sneak in a swim today with the group.
This afternoon, I went snowshoeing with a friend who had never used them before. It was supposed to new a short trek, but turned into over 4.5 miles! Ready for some
Updated January 5th, 2013 at 09:55 PM by rxleakem
Today only my daughter wanted to go to the pool. My son had a friend over and I guess sitting two feet away from his buddy and skyping was a more interesting prospect than hanging out with dad. It was a good swim day despite this setback. I felt stiff in the tris and Lat's but after the warmup the pain eased up. I actually felt quite good by the end.
400 drill, 25 finger drag and 25 catchup
400 stroke, breast and back
4x500 on 6.15. I went 5.25s and felt quite easy.
i then practiced some backstroke turns with my daughter. She is too close to the wall and goes over in a tight ball instead of stretching out. As a consequence she gets no push off. She worked on it yesterday and today and is looking better.
It was a beautiful day at the PCBAC pool—mid-40s, with sun-kissed clouds striping the sky. The pool was rocking, too—between the kids team, masters/lap swimmers, and the Aqua Zumba class, I think all 20 lanes were occupied (although the masters and lappers were all swimming one per lane, per local custom). If anyone is wondering what the difference is between Aqua Zumba and plain old water aerobics, I couldn’t tell any. But the competing boomboxes from that class and the kids workout (my lane was about at the midpoint between the two) did keep me amused and dancing during the rest intervals of the following, which I swam with Mark and Paul:
650 warmup (400s, 200k, 50p)
3 x 100 (50k/50s) @ 2:00
5 x 200 @ 3:20: 3 desc., 1 easy, 1 fast [2:50, 2:39, 2:31, ez, 2:28]
6 x 75 k/scull/drill @ 1:45
5 x 50 fast @ 1:10, FL/BK/BR/BK/FL [I worked FL and BR, took it easy on BK: 36, x, 41, x, 35]
200 warmdown + play
That was it!
I’m in Swimmer magazine this month, along with some of the other Riverbank morning crew. Check it out online here (if you're a USMS member). We’re on page 9, illustrating an article about pool tourist’s 40 pools blog:
Despite my moniker, I think I have the least interesting suit of the bunch. I'll have to work on that.
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
Air temp of 65, pool at 79, 100% water clarity.
Sunny sky with humidity at 69%
4x25 on 20 count rest as 12.5 Fast/12.5 EZ
3x1000 on 1:00 rest, do as
Free - 2(250K,250S)Breast - 2(300K,200S)Fly - 2(250K,250 DR/S by 25)
12x12.5 on :30
as 4x12.5 each of FR, BR, FLY
200 FR warm down
Recovery workout for arms, smooth DPS swimming, strong kicking
Swam at HSA w/ Dave, Dave, Dave, Bob, Bob, Hunter, Andrew and a few others. It was busy today. Matt coached.
3 x 200 (100 Free/100 IM)
250 Easy (Let everyone catch up)
4 x 50 - :30 (evens build, odds fast)
3 x 150 Pull w/ fins (I think we did 2:10 or so on these - made 1:40 to 1:45)
4 x 50 kick w/ fins - 1:00
2 x 150 Pull w/ fins
4 x 50 Kick w/ fins - 1:00
1 x 150 Pull w/ fins
4 x 50 Kick w/ fins - 1:00
10 x 100 - 2:15 Best avg (made 1:03s drafting Andrew)
10 x 50 - 1:00 Drill down/swim back
10 x 50 - 1:00 Underwater down, easy back
*1-8 alternated sdk on back/front w/ fins
*9 sdk w/o fins
*10 br pull-outs
400 Easy IM