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  1. Thursday 3/6/14

    Thursday 3/6

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    4x100 @ 1:15 AE
    200 EZ

    Total: 1600

    PM swim:

    300 swim every 4th 25 scull
    300 pull w/ buoy + snorkel
    200 swim every 3rd 25 scull
    200 kick w/ board
    100 swim every 2nd 25 scull
    100 I.M. drill

    8x50 @ 1:00 odd: k/dr, even: dr/sw (alternated BR/FR)
    4x100 @ 1:20 AE
    4x25 @ :40 V.S.

    2x
    25 BR dive fast (13.7, 13.3)
    25 EZ

    100 EZ

    Total: 2300

    This morning was just a wake up swim before I hit the road for Jenks, OK for Region VIII Sectionals. Got in around 2:00 and checked into the hotel. Then I did a pseudo-meet warm-up at the pool. Now it's off to shave.
    Categories
    Swim Workouts
  2. Distance day

    by , March 8th, 2014 at 04:44 PM (Alex's swim journal)
    WU (1000):

    400 EZ fr on 7:00
    4 x 100 IM on 2:00 (desc. 1:47-1:37)
    4 x 50 fr on 1:00 (:37-:40)
    1:00 rest

    MS (2000)

    --200 BK on 4:00 (3:24)
    --8 x 100 fr on 1:45 (1:29-1:30)
    Masters' minute
    --200 Fly on 4:00 (3:21)
    --8 x 100 fr on 1:45 (started at 1:33 after the 200 fly, then mostly 1:31-1:32, until the last couple of reps in 1:28-1:29)

    CD (200):

    200 EZ BK

    TOTAL: 3200 SCY/64 minutes

    Tomorrow: the weekly 80 x 25 sprint fest!
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    Uncategorized
  3. Its coming back

    Between my work beat downs and being busy with our children's activities, I am finally getting back I shape. This workout had some generous intervals but I swam well for me. Finally!

    200 w/buoy and snorkel
    200 IM drill/swim by 25
    Add fins for the following set
    2 times through (round 1 bk, round 2 free)
    4 x 25 fast kick @ 35
    50 swim @ 60
    4 x 25 fast kick @ 30
    2 x 50 swim @ 60
    4 x 25 fast kick @ 25
    3 x 50 swim @ 60

    50 ez

    4 x through choice (went IM order by round)
    50 drill @ 1:15
    50 build to sprint @ 1:15
    3 x 25 sprint @ 45

    50 ez

    7 x 200 @ 3:00
    #1 neg split by 5
    #2 neg split by 7
    #3 neg split by 10
    4-6 descend
    #7 all out for time

    100 float

    3900
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    Uncategorized
  4. 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
  5. A quiet St. Patty's day at the pool

    by , March 17th, 2014 at 07:50 AM (Mixing it up this year)
    We had about half the normal crowd there today. Most will be going to the parade.

    With that said I did another of my 200 Fly's at the end of practice in 3:29.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/strapless paddles & bouy went 1:22, 1:22, 1:22, 1:22, 1:22, 1:21, 1:21, 1:22, 1:21, 1:21
    500 free kick w/zoomers moderate pace
    200 fly for time from push 3:29
    100 back
    100 breast
    100 free
    5x100@1:45 free w/snorkle maintain 6 beat kick

    Total 3500 yards
    Categories
    Swim Workouts
  6. Monday, March 17

    by , March 17th, 2014 at 09:01 PM (The FAF AFAP Digest)

    Drylands:

    RC/scap
    cable twist w/yoga ball, 25 x 2 x 15 each side
    seated row negatives, 80 x 4 x 8
    kneeling ab crunch, 110 x 3 x 20
    explosive leg extensions, 90 x 1 x 25, 105 x 2 x 15
    explosive leg press, 175 x 3 x 15
    good mornings, 75 x 1 x 8, 80 x 3 x 8
    tricep press, 70 x 3 x 8
    standing broad jumps, 8
    knee tuck jumps, 8


    Swim/SCY @ Pitt

    1000 EZ or so


    ~~~~~~~~~~~~~~~~~~~~~~~~

    I felt like a truck hit me this am. I don't think it's that much from the meet. It's the travel, poor sleep, and merriment with friends at the meet social and after on Saturday. I hope I can get a solid 8-9 hours tonight. It took a fair amount of will power to get myself to the gym. I will likely only do one more easy session until after Zones. I am still planning on attending the Columbus meet the week before to swim a couple events (100 breast, 100 back). I don't like swimming 100 back untapered and am typically quite a bit slower. But I won't get it in otherwise.

    I'm a little freaked out that my left shoulder is very sore. It felt a bit twingey at the meet, especially the lower part. Now the whole shoulder is sore. I'm icing and I did get a massage appt for tomorrow. Hopefully, that will help. I haven't had any shoulder issues for ages and don't want any now!

    Here are the unofficial results from Albatross: http://www.ancientmariners.org/albatross/results14.htm
  7. A tough fly day for me

    by , March 18th, 2014 at 07:21 AM (Mixing it up this year)
    I really needed this to help me boost my confidence.

    500 free
    500 free kick w/zoomers

    8x25@:45 fly 15m kickouts w/zoomers
    8x25@:45 fly scull drill w/snorkle & zoomers
    200 1 arm fly alt laps rt/lt

    10x50@1:00 fly went 51,52,53,53,52,51,51,51,51,50

    200 1 arm fly alt laps rt/lt
    200 free kick w/zoomers

    200 fly for time 3:28

    300 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  8. Monday 3/17/14

    Monday 3/17

    AM only SCY

    "I'm back in the saddle again..."

    2x
    300 swim every 3rd 25 scull w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x100 @ 1:15 AE pull w/ buoy + paddles + snorkel

    Total: 2000

    Just a short dip in the pool today because I could only fit 45 minutes of swimming into my day. Not sure how I will proceed with my new training plan (mainly because I am not sure what that plan is yet). Right now I will just maintain my feel for the water, slowly adding more yardage.
    Categories
    Swim Workouts
  9. Week 78 - Monday

    by , March 24th, 2014 at 09:28 AM (After a long rest)
    I had a good nights sleep but rather weird. I dreamt I overslept and woke up around 1am in a panic. Then I woke up again 10minutes after the alarm normally goes off and discovered I had not set the alarm. My subconscious must have been telling me I had not set the alarm. Luckily the 10 mins did not make a difference and I made it to the pool on time. We are resting this week with the hope of swimming fast at our southern zone meet next weekend. I will be chasing some fast zone records in the longer events and both Ross Davis and Steve Unruh will make the shorter 500 and 200 very fast. I can't wait. With the base work we have been doing I hope to swim a strong 1650 on Friday and a 1000 on Sunday. Today was a good workout and I felt really strong throughout.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    10x200 pull with paddles descend 1-5 and 6-10 on 3mins
    400 easy recovery swimming
    6x100 kick on 2mins descend 1-3 and 4-6

    Warm down
    200 easy

    Total 3900scy

    On the 200s Tom asked me to do a big descend starting out around 2.30 and on #5 be at about 2min pace and on round 2 be about 5 seconds faster throughout. I tried keeping my stroke long and came in on 2.10 on the first 200. From there I descended and went 2.07,2.05,2.01,1.58. On the second round I was about 5 seconds quicker throughout going 2.05,2.03,1.59,1.56,1.52. I felt awesome on the second round and honestly felt like I had more on the last one. I tried going slower at the beginning but with paddles it's almost like I have to shorten my stroke to go the times he was after. I had a guy in my lane who was wearing paddles and fins and I was using him as a rabbit on the last couple in each round. I think the final 200 is the fastest 200 I have pulled in practice. I am also not used to so much rest which I think helped make this set much easier than normal. The kick set I descended and went 1.27,1.23,1.18,1.25,1.21,1.17 and felt good again. We will be dropping the yardage tomorrow and throughout the week. I won't be shaving but this drop taller feels good already and I am hopeful I will have some fast races at the weekend.
    Categories
    Swim Workouts
  10. Monday, March 24

    by , March 24th, 2014 at 04:54 PM (The FAF AFAP Digest)

    Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    150 EZ

    1 x AFAP 50 breast from the blocks + 150 EZ
    -- 34 high-35 flat

    5 x 25 AFAP kick + 50 EZ @ 2:00
    75 EZ

    1 x 25 AFAP swim + 75 EZ

    12 x 25 shooter w/fins to 20y @ :40
    150 EZ

    Total: 2450

    ~~~~~~~~~~~~~~~~~~~~~~


    Nothing special to report. Shoulder is still bothering me. Bad timing. Still need to get signed up for Zones. If it's not better by then, it will affect what events I swim.
    Categories
    Swim Workouts
  11. Monday 3/24/14

    Monday 3/24

    PM only SCY

    2x
    400 swim (under H2O turns at far end of pool, open turns at the near end)
    4x75 @ 1:20 kick/drill/under H2O kick w/ fins
    3x100 @ 1:20 smooth D1-3

    10x200
    4 @ 2:30 pull w/ buoy + paddles + snorkel
    4 @ 2:20 swim w/ paddles
    2 @ 2:20 strong N.S. (1:08/1:04, 1:10/1:03)

    100 EZ

    6x25 @ 1:00 FAST BK w/ fins

    250 EZ

    Total: 4500
    Categories
    Uncategorized
  12. Taper Time day 2

    by , March 25th, 2014 at 07:43 AM (Mixing it up this year)
    I have left the paddles for the next 3 weeks. I miss my paddles..... A little distance and a 200 fly and I am good to go.

    500 free
    500 free kick w/zoomers

    2 times thru
    1x200@3:30 free went 3:01, 2:59
    2x100@1:45 free went 1:30, 1:30, 1:29, 1:29
    4x50@1:00 free went 44,43,42,41,44,43,43,43

    500 free kick w/zoomers
    200 fly for time 3:26
    100 free

    Total 3000 yards
    Categories
    Swim Workouts
  13. Taper day 4... Pace Out!

    by , March 27th, 2014 at 07:27 AM (Mixing it up this year)
    Was late today, had to put gas in the tank to get there.

    Today was a pace day and a little bit of sprint! What a combo. No 200 Fly today or tomorrow.

    500 free
    500 free kick w/zoomers
    10x50@:55 free w/snorkle & bouy holding 43's
    10x50@:50 free holding 41's
    500 free kick w/zoomers
    6x50 from block 15m sprint rest EZ alt free/fly
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  14. March 28, 2014

    by , March 28th, 2014 at 08:37 AM (Workout Swimmer)
    What happened to March? Geez, Spring is actually upon us, and it seems like Valentine's Day was just last week! Warmer air again this morning, thank goodness - the 38 degree temp on Wed morning was a nasty shock to the system. ATAC still off - so we've had the entire 50M pool to ourselves for 2 weeks now. They come back on Monday, and I'm looking forward/dreading that! Swam with Jenna & Gary today - Sela & Marcia slept in, I guess. Did butterfly for the first time since, basically October - with zoomers - and only for a 25, but I did do it, and I felt good, no shoulder pain at all. (Yea!)

    600 back/free
    300 pull
    "The Rob" set:
    4 x 50
    3 x 100 IM
    2 x 150
    200 IM (or IM twitch)
    1 min rest
    200 Pull
    2 x 150 IM twitch
    3 x 100
    4 x 50 kick
    (No clock so no intervals)
    100 easy
    3 x 100 w/pull buoy only
    100 easy
    3 x 100 pull w/buoy & paddles
    100 easy
    3 x 100 w/fins and paddles
    100 easy
    300 breast/free
    Total: 4500 LCM

    Trying to find a way to challenge myself w/out going to meets is really hard. I don't think there is a single meet that coincides with my free weekends until October. Been thinking about giving myself a challenge & actually doing the dumb "goal sets" with the kids on some of the Saturday practices this summer. I hate competing against Olympians, seriously. Even tho I won't be in their heat, they will see me come in at my pathetically slow time, and even tho they probably aren't actually watching me, I still feel like they are, and judging. (And they probably couldn't care less, lol!!)

    Updated June 4th, 2014 at 10:29 PM by Celestial

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  15. Monday, March 31

    by , March 31st, 2014 at 03:55 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    600 various
    100 scull
    100 fly drills
    4 x 50 burst + cruise @ 1:30
    50 EZ
    10 x 25
    odds = 100 pace @ :30
    evens = EZ @ :45
    100 EZ
    2 x (25 AFAP + 125 EZ)
    6 x 50 DPS free and back
    50 EZ

    Total: 2050


    ~~~~~~~~~~~~~~~~~~~~

    Another taper workout. Will just be floating the rest of the week. I had a massage today and that helped work out some of the kinks from the weekend's meet. My shoulder feels a tad better.

    Final Zones line up:

    Sat:
    50 back, leading off mixed 200 medley relay
    50 fly
    50 free, leading off womens 200 free relay

    Sun:
    100 IM
    50 free, leading off mixed 200 free relay
    100 fly
    50 fly in womens 200 medley relay

    Kind of glad that my first day is all 50s so I'll still have some firepower left for Sunday. I'd like to swim a decent 100 IM.

    If anyone is interested, here are the results from the Dixie Zones: http://triangleaquatics.org/Events/E...nt=Mar29-30-14. A tad bummed that Sue Walsh broke my 50 free NR by .07. Oh well, not terrible to get trumped by an Olympian.

    Updated March 31st, 2014 at 04:40 PM by The Fortress

    Categories
    Swim Workouts
  16. Week 79 - Monday

    by , March 31st, 2014 at 04:31 PM (After a long rest)
    I went to bed very early last night after driving back from Woodlands. My stomach felt much better this morning(still not back to normal) but definately not like yesterday. The pool was setup for LCM and we swam a good workout today.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main Set
    10x300 pull swum, descend 1-4, 5-8, with 9 and 10 fast on 4mins.
    10x50 kick on 1min


    Warm down
    4x50 drill swim by 25 on 1min

    Total 4400LCM

    I held 1.10 pace on the 300's and despite my best efforts to descend I just did not have it today so held a nice fast pace throughout. The kick set I held 50s and felt pretty good. I remember last year when swimming long course that kick was always tough on 1min, but this year I still did not feel great but held 50s pretty comfortably.

    I am really looking forward to a solid week of training this week and hitting the weight room again. Next week I get to swim with pwb in San Francisco and I will also get to swim at UCLA and Santa Monica which I am really looking forward to.
    Categories
    Swim Workouts
  17. 04|02|14 SCM

    Gosh, this SCM pool is sooo tough to motivate myself in. Nonswimmer poolmates, cloudy water, my overusage of it (perhaps 280+ times a year). But it's convienient.

    WARMUP
    20 x 25 free, S on 0:30
    • 20's

    DRILL/KICK
    15 x 50 on 1:00 as 25 drill / 25 kick, F
    • drill was one arm fist on a BR, L, R, BL air schedule / easy kick on back




    Drylands
    Snatches with added band resistance (jump kit) 4 x 4 reps

    • proped barbell about 14" off ground on starting position to keep back happy
    • worked up to 4 bands and 85lbs

    pushups with added band resistance 4 x 10 reps

    Updated April 2nd, 2014 at 09:15 PM by __steve__

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  18. Workout 04/02/14: evening

    by , April 2nd, 2014 at 09:13 PM (Maple Syrup with a Side of Chlorine)
    Yesterday I was treated to an eight hour Interal Audit at work, with low staffing, on the first of the month, which happened to be April 1st. Boo.

    Quick workout tonight:

    200 Fr/200 Bk
    8 X 50 kick on :55
    - 4 Fr, 4 Bk
    4 X 100 on 1:25
    4 X 50 BK on :50 Quarter's Strong
    4 X 50 FR on :50 b/c
    100 loosen
    Solo/Rec/1700 yds/30min)
    Categories
    Swim Workouts
  19. Monday 4/7/14

    Monday 4/7

    PM only SCY

    2x
    400 swim every 4th 25 scull w/ snorkel
    12x25 @ :40 odd: under H2O kick, even: drill w/ fins
    4x75 @ 1:00 D1-4

    300 @ 3:30 pull w/ buoy + paddles + snorkel
    4x75 @ 1:00 breathe 3-2-1 by 25
    200 @ 2:20 pull w/ buoy + paddles + snorkel
    4x50 @ :35 breathe every 4
    100 @ 1:10 pull w/ buoy + paddles + snorkel
    4x25 @ :30 FAST FR NO BREATH

    400 EZ

    Total: 3600

    I had planned to do this set twice through, but ran out of time. I am kind of thankful I did, because one round put me on my butt. The quick gear changes and hypoxic work had me incredibly light headed and winded by the end!
    Categories
    Swim Workouts
  20. April is Swimming Saves Lives Month In Indiana!

    by , April 8th, 2014 at 01:16 AM (Swimming, Life, and Other Stuff!)
    After lots of preparation, a media blitz, and a very cool kick-off at Purdue University Pool with Rob Butcher, former Governor Mitch Daniels, and 3 former non-swimming adults who now swim with I-swim, "Swimming Saves Lives" has blasted-off in Indiana; in fact April has been declared Adult Learn to Swim Month in Indiana!
    "Swimming Saves Lives" is a USMS initiative to make the world a safer place by teaching all non-swimming adults how to swim. The plan is to offer free swim lessons to any/all adults who want to learn to swim. By the end of 7-10 lessons our goal is that the adult can swim 50 yards of crawl stroke and understand how to be safe in and around recreational water settings. I guess you could say we are trying to create a culture of water savvy adults who will pass the knowledge on to their children.
    I encourage all of you to try to get a SSL program going with your Master's Team. All you really have to do is contact USMS and let them know you're interested. USMS will provide you with great instructional information, banners, and free goodies for your swim students (caps, goggles, and nose plugs).
    2 out of 3 of the adults I'm currently working with are learning to swim so they can be safe in the water with their child/grandchild. I am amazed at their motivation, courage, and commitment to learning how to swim as an adult. I have left every session feeling up-lifted and so proud to be a part of such a needed program in our society. Let's all help USMS wipe out drowning and promote swimming as the # 1 recreational and fitness program in the USA!!
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