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  1. Magic every which way

    This morning I swam at Riverbank with Hannah and Rondi. We had our own lane for most of the session, and this is what I did:

    1000 lcm warmup (400s, 200 RIM k, 200p, 200 RIM d/s)

    Quadruple magic 700s (ie variations on a 1/1/2/1/3/1/4/1 (lengths) theme)
    1. Fast/easy free broken magic 700:

    • 50 fast @ :45
    • 50 easy @ 1:15
    • 100 fast @ 1:30
    • 50 easy @ 1:15
    • 150 fast @ 2:15 [missed this by :02]
    • 50 easy @ 1:15
    • 200 fast @ 3:00
    • 50 easy

    2. Fast/easy free broken reverse magic 700

    • 200 fast @ 3:00
    • 50 easy @ 1:15
    • 150 fast @ 2:15
    • 50 easy @ 1:15
    • 100 fast @ 1:30
    • 50 easy @ 1:15
    • 50 fast @ :45
    • 50 easy

    3. ST (IM order) / FR magic 700—cruise pace, straight through

    • 50 FL
    • 50 FR
    • 100 BK
    • 50 FR
    • 150 BR
    • 50 FR
    • 200 FR
    • 50 FR

    4. ST (IM order) / FR double reverse magic 700 (easy pace, straight through)

    • 50 FL
    • 200 FR
    • 50 BK
    • 150 FR
    • 50 BR
    • 100 FR
    • 50 FR
    • 50 FR


    That was plenty of 700s—making the intervals on those first 2 took some effort, and I was feeling pretty spent after the fourth. I did an easy 250, contemplated getting out instead of finishing out my planned 5K, then decided to give myself a short easy set with what seemed like a doable get-out goal time:

    3 x 100 FR/BK @ 2:00, descending, <1:35 on last one to get out early [1:50, 1:41, 1:35+]

    Ugh—close but not under. Since I didn’t make the get-out time, I did an easy 50 and decided to do the set again, this time with better results:

    3 x 100 FR/BK @ 2:00, desc. [1:41, 1:34, 1:31—found my good energy again on these final swims!]

    300 warmdown + play
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  2. Week 80 - Tuesday

    by , April 9th, 2014 at 12:38 AM (After a long rest)
    I swam in the Santa Monica a Aquatic Center this morning. Instead of swimming with the master I swam in the lap swimming lanes; in hindsight I should have joined the Santa Monica masters. The session started out ok with me being the only person in the fast lane of a great 50m pool but ended with a pretty crowded lane with a woman who wore fins and was all over the place. She even complained when I accidentally clipped her as I passed. This despite kicking me in the face more than once with her fins. Apparently she did not appreciate me clipping her but a fin in the face was ok. Despite being annoyed I counted to 10 and pretty much ignored her. I swam most of my main set pretty well and enjoyed the really awesome pool.

    Warm up
    600 free with snorkel

    main set
    As many descending 100s starting at 1.30 and dropping a second per 100.
    8x50 kick on 1min

    warm down
    8x100 free with snorkel on 1.30

    total 4400lcm

    i ended up going down to 1:05 which was 26 x100s. A great setup!
    Categories
    Swim Workouts
  3. Tuesday 4/8/14

    Tuesday 4/8

    PM only weights + SCY

    Weights:

    3x10 RDL (70, 80, 80)
    3x10 back squat (95, 135, 135)
    3x10 single leg curl (30, 50, 70)
    3x10 single leg extension (50, 70, 70)
    3x10 glute (70, 90, 110)
    3x15 hip abductor (90)
    3x15 hip adductor (90)
    2x(3x10) "empty cans" (5, 8)

    Swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill
    8x25 @ :30 V.S.

    2x
    2x100 @ 1:20 AE FL w/ fins
    4x50 @ :50 STRONG BK
    4x50 @ :50 STRONG BR
    2x100 @ 1:10 N.S. FR w/ fins

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  4. Workout 04/08/14: evening

    by , April 8th, 2014 at 09:42 PM (Maple Syrup with a Side of Chlorine)
    Spent the day grouting at the college as planned, and enjoyed a great Chapel service with a guest pastor from Oklahoma. I watched my niece at swim lessons this afternoon than went with her family (and my daughter) to the Art Show that her daycare put on before grabbing some pizza. A fun evening!



    Made it to Masters:
    200 Swim/200 Kick/200 Pull
    8 x 25 drill
    4 x 300's, done as:
    - 4 x 25 FAST on :45, 100 loosen, 4 x 25 on :45 (down FAST, back ez)
    - 2 x 150 on 3:30 Even Split (I did 200's: 2:24, 2:22)
    - 6 x 50 on 1:15 (1 ez, 2-5 = Quarter's Strong [I did 75's], last one ez)
    - 3 x 100 (50 pull/50 swim)
    (Masters/Rec/2200 yds/60 min)
    ------------------------------------

    Had a full pull, with GregJS, Carol, and Renee swimming the workout with me while Tim, Melissa, and Emily did their own thing. 9 entries so far for the meet in about 2.5 weeks, a little less than last year, where we had 39 swimmers. I think we'll be in the lower 30's this year.

    Greg is swimming up in the Burlington area this weekend at a first time meet - swim fast!
    Categories
    Swim Workouts
  5. Mon & Tues, April 7-8

    by , April 8th, 2014 at 03:50 PM (The FAF AFAP Digest)

    Monday:

    2200 EZ

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    3 x 50 scull
    3 x 50 fly drills
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

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

    4 x (25 AFAP + 75 EZ) @ 2:30
    50 EZ

    2 rounds:
    4 x 50 w/fins @ 100 pace @ 1:15, right into
    4 x 25 kick w/fins @ 100 pace (12s)
    100 EZ
    R1 = backstroke, holding 26
    R2 = breast, holding 30, one was 29

    100 EZ

    30 x 25 backstroke w/fins @ 100 pace @ :40
    -- trying to hold 12s, SDK to 15 m
    -- missed #3 right off the bat but kept going as is the protocol
    -- missed # 17, skipped #18
    -- cramped on #25 and skipped that one then kept going
    -- the last 10 felt pretty hard after the previous set
    -- next time I do this set, I think I will SDK less and swim more so the arms get more of a workout

    250 EZ

    Total: 3650


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

    Just did an EZ swim yesterday. I was pretty beat from the meet and the meet insomnia. In fact, last night I fell asleep during Game of Thrones and was in bed for 11 hours. Got in a very solid swim today with 1400 yards of race pace work.

    Here are the results from Zones, including split requests: http://www.patriotmasters.org/Coloni...ults/index.htm

    Does anyone know whether you can use a split request at a Canadian meet?

    I need a new suit. I am contemplating getting the Arena Carbon Pro Flex. Arena claims that the regular carbon pro is better for fly/free and that the Flex is better for back/breast/IM. I'll be swimming a lot of the latter at Canadian Nationals. Speaking of which, I'm going to really limit my events so that I'm only swimming 1 per session and so I'm avoiding anything in the early morning. At this meet, they are having a morning and afternoon session with a lunch break for the officials. How civilized! It seems I'll be doing more 100s than 50s at this meet, so will try to gear my training in the next month toward that. Does anyone have a favorite set they like for 100 training?

    I am heading back to the gym tomorrow. Rather dreading it. I'm going to try for shorter sessions during the next month so it doesn't totally kill my pool work.

    Updated April 8th, 2014 at 04:56 PM by The Fortress

    Categories
    Swim Workouts
  6. 04|08|14 SCM and drylands

    8 x 25 free on 0:40
    • 20's`

    8 x 25 free on 0:40
    • 16's

    5 x 50 free on 2:00 25 AFAP / 25 recovery
    • 14's high

    5 x 50 FK on 2:00 25 AFAP / 25 recovery
    • 20, 22, 22, 22, 22


    Still a little tired. Also only managed 4.5 hours of sleep (I usually get 7-8) because of a 9am dental.

    16 is my max speed for 25's done USRP. The only way to make it work would be with 12.5 - 15M reps

    On the FK AFAP's, the acidosis really kicked in and hurt on the last 5M of each except the first. The Free AFAP's created LA too, but not the painful type, was more paralyzing, but on just the last two reps.

    Concentrated on turning the recovery faster and getting up on surface all the way to the kick, and I did find it to be faster (unless I'm showing a training effect). But I'm not certain this would be feasible on a LC50, as this is my all-out CP swim - good for about 20M.




    Dryland Amendment:

    4 x 200 run on 1:00

    • 43, 42, 45, 46 (slow because of the 5 x 25 AFAP FK)


    5 each depth jumps from 18" using 4 resistance bands with kit

    Leg extensions, leg curls, calf raises, and RC dumbells

    Updated April 8th, 2014 at 08:47 PM by __steve__

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  7. An IM morning

    This morning I coached the TNYA workout at John Jay, then hopped in the pool for a solo swim during the college’s lap hours, which once again begin conveniently as soon as our practice ends. (During the college swim season the schedule was a little different). Since I enjoyed Patrick’s HVT workouts so much last week, I decided to continue with them—today’s was 2012.38.1. These are giving a needed boost to my swimming intensity, as well as some variety. I felt like I was getting away with something by choosing do the IM test set on a short-course day, but it was still plenty hard! Here’s how it went:

    Extended warmup
    600 scy (200 FR, 300 IM k/d/d/, 100 FR scull/single arm)
    6 x 100 @ 1:50 w/Zura fins, odds K various, evens FR swim with paddles
    6 x 75 @ 1:30, odds bilateral breathing, evens smooth/build/fastish by 25s
    6 x 50 @ 1:10, 1 & 6 cruise FR, 2-5 IM build

    IM test set
    1 x 400 IM fast @ 6:40 [6:10, took this out a little slow (1:34 to first BK breakout)]
    6 x 50 FR: 2 @ 45, 2 @ 50, 2 @ 55
    1:20 rest
    1 x 400 IM fast @ 6:40 [6:04, 4 seconds faster on FL split]
    6 x 50 FR: 2 @ 45, 2 @ 50, 2 @ 55
    1:20 rest
    1 x 200 IM fast @ 3:20 [2:53]
    6 x 50 FR: 2 @ 45, 2 @ 50, 2 @ 55
    1:40 rest
    1 x 100 IM fast @ 1:40 [1:20]
    6 x 50 FR: 2 @ 45, 2 @ 50, 2 @ 55

    450 warmdown + play

    That was it. I had not just my own lane but my own entire pool for this workout--it was just me and the pool vacuum the entire time. (I won all our races!)

    Updated April 8th, 2014 at 01:13 PM by swimsuit addict

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  8. Why now?????

    by , April 8th, 2014 at 11:58 AM (Mixing it up this year)
    Last night I had issues with my hip starting to cause me problems. Tried to do some Muscle Stim with my Compex last night and it helped some. The real answer is a trip to the Chiropractor but we leave 5am tomorrow and with my boss sick (hope I didn't catch it) today I have to cover his meetings and mine so there is no time to go. Ibuprofen and Compex are my best friends.....

    500 free
    500 free kick w/zoomers this was alittle rough at first
    10x50@1:00 free at pace held 42's
    200 breast kick just to see if it would hurt and it didn't... surprise, surprise
    10x50@1:00 free at pace w/bouy held 41's
    6x50 from block 15m sprints then EZ free
    300 free kick w/zoomers
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  9. 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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  10. Workout 04/07/14: evening

    by , April 7th, 2014 at 10:42 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work. Emma is feeling better, but very sore. She sure is a trooper

    After work today I started on some grouting at the college and will do more tomorrow. I was able to get in a short swim before watching some movies with Emma (everyone else in the family is down in PA looking at Messiah and Lancaster Bible Colleges).

    200 FR/200 BK/200 IM drill
    3 x (50 kick, 50 pull, 100 DPS with AP) all with dorkel
    4 x 75 on 1:20 (swim/drill/sprint rotating IM order)
    1 x 50 EZ
    4 x 50 Quarter's Strong free on 1:00
    100 loosen and out
    (Solo/Rec/1850 yds/35 min)
    --------------------------------

    I'm feeling a bit sluggish in the water, but happy to #GetWet. GregJS was cranking some fast 50's between the other two swimmers in our lane, so I had to give way. I'm ready for masters tomorrow night.
    Categories
    Swim Workouts
  11. First Brighton swim of 2014

    Yesterday I double dipped, swimming in both the pool and the ocean. The day started at Riverbank, where it was decently cool and uncrowded—for most of the session John, Rondi, and I had our own lcm lane. The workout was inspired by a vintage HVT workout (2012.37.4).. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 200 d/s IM)

    9 x 100 FR: 3 @ 1:45, 3 @ 1:40, 3 @ 1:35
    50 easy

    700, FR except every 4th 50 ST (IM order)
    500, FR except every 3rd 50 ST (IM order)
    400, FR except every 2nd 50 ST (order)
    200 IM

    400 various warmdown

    Floating practice, with equipment

    After that I headed directly to the beach, happily meeting up with a couple of other beach-bound CIBBOWS swimmers on the subway ride. It was my first time out since December, and I relished once again seeing the familiar sights and stations on the Q line as I we wended our way out. It was a nice day, still chilly (air temps in the 40s), but very sunny and without much wind.

    With the cold weather, the water has been slow to warm up this spring—it just topped 40 in recent days--and up until Saturday night I wasn’t sure that I really wanted to go the beach yet. I have a race coming up in 4 weeks (a 5-miler in CT) that I would like to be acclimating for, but I’m dubious that dipping for a few minutes in truly frigid water will actually help prepare my body for hours-plus efforts in water warm enough to sustain body temperature through exertion (which is what I hope I’ll find in CT).

    So it was instead sheer impatience to be in the ocean again, even if just for a brief swim, that brought me out Sunday. And it was worth it. The water at 42F was bracing, painful even, and I swam for only about 200 meters, but the salt water immersion worked its usual magic, softening me up, opening my heart, and making me receptive to the beauty and wonder all around. Lying on the sand afterwards, basking in the sun and surrounded by friends, was so very sweet.

    There were eight of us out on Sunday, 5 who had been coming out throughout the winter, and two others, like me, who were beginning their season. Times in the water ranged from about a minute to over 20—there are some hardy winter swimmers in these parts! Two among us, Cara and Brad, had recently returned from winter swimming championships in Russia and Finland, so I got to hear all about their experiences in that sport. (If you’ve never heard of winter swimming competitions, think of a swim meet held outdoors, in freezing temperatures, in a big swimming-pool sized hole cut in a frozen-over lake, outfitted with lane lines and timers and the whole works. Pretty amazing!)

    Sunday’s experience just whetted my appetite for more beach days, and for water warm enough that I can combine my workout and my outdoor swim instead of getting them in sequentially. I love this time of year when there is the whole season to look forward to, and just more and more people coming out to the beach each weekend.
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  12. Week 80 - Monday

    by , April 7th, 2014 at 09:14 PM (After a long rest)
    I flew out to California for the week this morning and had to miss my normal team workout. I had the opportunity to swim with the NOVA team during there 10am workout prior to my first meeting. I had a great workout and swam with a young guy who recently graduated from USC. The workout was my kind of mid distance workout and it was a blast. I dont think Kevin was expecting this old dude to swim with him and it was good getting some great 500's in today. My only challenge was the pool was outdoor and I forgot to put sun screen on and this lilly white English guy ended up getting sun burnt. Nothing bad but I forgot just how white my skin is and how careful I have to be.

    Warm up
    500 easy with snorkel
    500 with paddles moderate

    Main set
    4x(500 with a 50 back between 500's) swum as:
    #1 1x50 holding 200 pace on 45, 400 strong on 1.15 base, 1x50 holding 200 pace on 45

    #2 2x50 holding 200 pace on 45, 300 strong on 1.15 base, 2x50 holding 200 pace on 45
    #3 3x50 holding 200 pace on 45, 200 strong on 1.15 base, 3x50 holding 200 pace on 45
    #2 4x50 holding 200 pace on 45, 100 strong on 1.15 base, 4x50 holding 200 pace on 45

    Warm down
    1000 easy

    Total 4000 scy

    I was swimming stroke for stroke with the young guy throughout the set; he was half a body ahead of me throughout but on the last set it got even closer. I held 27s on the 50s and 1.02-1.03 pace on the strong swims. I felt good today. I really enjoyed todays practice and everyone was very friendly.

    I am swimming LCM in Santa Monica tomorrow morning doing my own workout. My coach emailed earlier and I will be swimming a lot of 100s tomorrow. I am off to dinner shortly and expect to be in bed pretty early tonight!

    ---Stewart
    Categories
    Swim Workouts
  13. 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
  14. 04|07|14 - post 1.6 atm SCM swim

    15 x 50 on 1:30 DFS, F, 25 easy sprint free / 25 easy kick
    10 x 15 on 1:00 DFS, easy sprint free
    10 x 12.5 on 0:40 DFS, easy sprint free

    This swim left me completely depleted. Though I took yesterday off, I am in dept for recovery due to work last night. Every so often we need to pressurize the aircraft to check various systems and what-not. Unfortunately we must be inside of it while this is being done, which requires exposure to 8.5 psi over atm. I found that it just adds to the overall required recovery of sorts, and workouts just before or after these checks seem to push me into the toasted zone. Felt fine this morning but this brief swim did me in. I was expecting this however, from prior experiences.

    It is impressive the stress these aircraft can endure when considering the volume of compressed air in addition to other major stress loads.

    Updated April 7th, 2014 at 04:50 PM by __steve__

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  15. Zones, April 5-6

    by , April 7th, 2014 at 11:27 AM (The FAF AFAP Digest)
    I left Thursday for VA with Lil Fort in tow. Unfortunately, the trip did not start off well. I couldn't fall asleep Thursday at our friends house and then their huge dog busted down my door and hopped on my bed at 6:30 am. I couldn't fall back asleep and felt like a zombie all day Friday. I promptly checked myself into a hotel for the next couple nights. Slept great Friday night, but not Saturday night. I wish I were a more talented sleeper because lack of sleep effects my racing.

    Anyhoo, I had a fabulously fun time at Zones despite those bumps. It was really fun to have my Team Pitt swimmers there with me and they all swam very well. I give Saturday an A, Sunday a B-.

    Saturday:

    50 back, mixed 45+200 medley relay, 1st, 27.20 (split request), Zones record

    Was I ever happy to see this time! After my blech 50 back at Albatross, I wasn't sure what to expect. I was really just hoping to slide under 28. But this time I had a very good start and turn -- and from an end lane! This is only .16 hundredths off my NR set in Indy last year when I was on fire. So I was super super happy.

    50 fly, 25.96, 1st

    I was also thrilled with this time, which is a half second improvement from the Sprint Classic. I felt like I had a very good start, turn and UWs. My breakouts were not as bad as usual. The only glitch was that I had to glide into the finish. Without that glide, I might have matched the 25.7 I did in Indy (and in that race I nailed my finish). At this point, I felt like my meet was made with huge times in my two best events.

    50 free on womens 200 free relay, 25.1 leadoff

    I only had 5 heats of rest after my 50 fly, not nearly enough rest. So I guess 25.1 is pretty good considering that. If I had had another 30 minutes of rest, I feel like I would have been under 25. I also had a sub-par breakout on my second length.

    We went out for a team dinner after this (A for fun) I was hoping for another good night's sleep but it was not to be. I tossed and turned woke up early and tired (C- for sleep). My legs were more tired than usual as well. I think this is where doing the Columbus meet the weekend before might have effected me too.


    Sunday:

    100 IM, 1:04.6, Zones record

    Well, this was pretty disappointing. I really think I should have been a 1:03. I might have stayed UW too much the first 50 and then I had a mishap on my breast to free turn. I had a major glide into the wall and then my foot slipped on the stainless steel wall at that end. I went into the wall even with my buddy Mollie and came out a half a body length behind. So far, this is the fastest time in the nation, but I suspect it might get knocked down a notch or two at nationals.

    50 free, mixed 45+ 200 free relay, 25.2 leadoff, 1st

    Again, I only had 5-6 heats of rest after the 100 IM, not enough to rip off a really good time. I didn't think this one through. What I should have done was skip the relay and do the individual 50 free. Then I would have had more rest. But who knows, I was pretty tired by this point in the meet.

    100 fly, 1:02.8

    After the 50 free, I announced I was scratching this event. Stick a fork in me, I was done. And since I don't train for this event at all, I was slightly worried about finishing it legally. Historically, the last half length has always been soooo difficult. Then, about 10 minutes before the event, I uncharacteristically decided to swim it for a top ten (again, channelling chowmi). I tried to loaf, loaf, loaf the first three lengths. I sort of coffee breaked the last turn, but did not die on the last length! After finishing, I was not nearly as tired as usual from this event and, in retrospect, wish I had picked it up on the third length. Oh well, at least this gives me some confidence to try the 100 in SCM again. And right now, it's the fastest time in the nation, though I suspect it will get knocked down a notch or two at nationals. One season, I feel like I should focus on this event. It was my best event as a kid and I know I can go much faster than this (last year I was only .7 off the NR). Untapped potential, it's just a matter of whether my shoulder could take the training.


    50 fly, womens 45+ 200 medley relay, 1st, 26.2

    I wish there was a break between individual events and relays at this meet ... Again, I only had 5 heats of rest after 100 fly before the relay. I guess I didn't leave it all in the water in the 100 fly because I popped off a 26.2 split with a very safe start.


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


    Another Zones in the books. On the whole, I'm happy with it, especially considering I've been rehabbing my shoulder the last couple weeks. I wish my 100s had been faster. But I find those respond better too a real taper and more rest. I didn't have a classic taper this year, just rested a bit for each meet. Mostly, I'm proud of myself -- in this year where I've been struggling and only training decently since January -- that I swam all 9 sprint events. I showed up. And I feel like I have at least some of my mojo back.

    The results from the Columbus meet have now been added back to the data base, so I was able to check my splits from my events there. My 100 breast I was out fast in a 33.9 (with a fantastic start) and I felt like it was controlled speed. That suggests to me that I could have gone faster than the 33.1 that I posted in the 50 breast last fall if I had had a chance to swim it again. My 100 back, which I didn't have much rest for after the 100 breast, was split 30.6/32.1. That's practically an even split with my start. I took it out conservatively (1.3 seconds slower than Nats last year). That suggests to me that I could easily have gone a second faster with more rest or if that had been my first event.

    In other good news, Lil Fort raced in a 5K this weekend and won the womens division. This was her first race since the move. She stopped running for the first 4 months of our move. I'm just grateful that she is getting back in the groove. It's been very hard on me seeing her so unhappy with the move.

    Updated April 7th, 2014 at 12:09 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  16. Saturday 4/5/14

    Saturday 4/5

    AM Weights only

    No time for a swim today, I only was able to get my core body/3rd lift in.

    3x10 leg press (180, 270, 270)
    3x10 lat pull-down (70, 90, 105)
    3x10 toes-to-bar
    3x10 DB lunges (20, 20, 20)
    3x10 DB incline bench press (20, 25, 25)
    1x1000 assorted abs (sit ups, crunches, v-ups, etc w/ 1:00 plank = 100 abs)
    2x 3x10 "empty cans" (5, 8)
    3x15 hip abductor (90)
    3x15 hip adductor (90)
  17. Friday 4/4/14

    Friday 4/4

    AM only SCY

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

    6x75 @ 1:30 k/dr/under H2O kick w/ fins

    14x100 AE D1-4 by interval group
    5 @ 1:20
    4 @ 1:15
    3 @ 1:10
    2 @ 1:05

    250 EZ

    Total: 3300
    Categories
    Swim Workouts
  18. Thursday 4/3/14

    Thursday 4/3

    PM only SCY + weights

    Swim:

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

    2x
    8x50 @ 1:00 BR alternating 25 FL kick/25 FR kick w/ fins
    8x25 @ :30 under H2O pullouts (NO BREATH)

    4x75 @ 1:20 R/L/sw FL
    12x25 @ :20 AE FL w/ fins

    200 EZ

    Total: 3000

    Weights:

    3x10 pull-ups
    3x10 DB shoulder press (20, 25, 25)
    3x10 DB single-arm bicep curls (20, 25, 25)
    3x10 DB triceps extension (30, 35, 35)
    3x10 DB single-arm row (30, 35, 35)
    3x10 DB bench press (25, 30, 35)
    2x 3x10 "empty cans" (5, 8)
    3x15 hip abductor (90)
    3x15 hip adductor (90)

    Updated April 10th, 2014 at 10:42 PM by Calvin S

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  19. AZ State meet results

    by , April 7th, 2014 at 10:30 AM (Chowmi's Blog)
    I had a great time visiting chowsh!!

    It was so nice to visit my faaavorite (and only) sister, and have free food, lodging, and transportation! We had fun eating out and I started my own drawer at her house. I left my tall UGGs and a pair of wind-resistant sweat pants (I have another pair at home). I bought 2 pairs of flip flops and left 1 pair at her house. In the future, i'll probably leave underwear, sneakers, and assorted bottoms. I can always borrow tees and tops from chowsh!

    Well, here's how I did:

    50 free split (100 free) 25.19 good
    Better! Getting close to 24.99. Tall Paul said I caught a big wave from the incoming field and that I probably should do a split from a slower event and heat, which I agree. I thought it was just me and that I was plankton feeding off the breakout, but perhaps part of it was the big wave as well. I wasn't sure if I was going for a split or not, so I entered at the midway with a 1:00.00.

    100 breast 1:14.94 (34.98 39.96) ouch!
    I think I tried too hard and was turning over and slipping. I should have taken longer and stronger pull--kick and instead was spinning my wheels. Well, at least now I know! I think my 1:14.8 from last week will stand for top ten this year.

    50 fly 27.60 meh
    I was actually going to skip this but decided nearly at the last minute to get up and get another trial 50 fly under my belt. I was glad I did, because I totally did NOT breakout smooth on the dive or the turn - I did one of the too-deep-pop ups. It startled me, but I wasn't entirely surprised. As I have been getting my fly mojo back, i've also painfully noticed I need to start feeling to breakout better, and certainly this race showed I am not there yet.

    Skipped 50 breast.

    200 fly 2:25.06 (32.23 37.96 (1:10.19) 38.87 36.00 (1:14.87)) solid
    I was very happy with this time. I think it will stand for top ten this year, which is what I was going for. I haven't swum it SCY since 2007, so just like my 200 breast, I backed way off on the 2nd 50, probably too much, as I had a lot (relatively) left in the tank to make it look good on the last 50. I think a 5.5 second spread is too much, and that set up the 3rd 50 at a slower pace as well.

    Day 2
    100 IM 1:03.50 (29.31 34.19)
    I was really happy with this time. I think it's in line with my 100 back/100 fly, where historically I am just a bit slower than my 100 back and about a second slower than my 100 fly. My sister said that I went too deep on the backstroke but also did not go very fast or far on the underwater. But everything else was pretty good, and my breast was not so rushed and I didn't "spin and slip" like the 100 breast.

    Skip 50 free
    Skip 200 breast

    100 back 1:02.78 (30.43 32.35) very good
    I was super happy with the outdoor 100 back. Perhaps pwbrundage was right about the sun, I don't know, except that I really couldn't see anything and just didn't worry about going straight, but I suppose I did. I could see well enough for around when I was under the flags, but didn't even think about when exactly that was. I just turned on "about 2" strokes under the flags, whenever that was, and when my face was in the water, then i'd very quickly adjust my arm speed to how close/far I was from the wall and move in a continuous motion. I had too many other things to worry about, like when my butt was about to fall off from the pain and not sitting up. I think it was a quality split. I could really tell my lack of race-pace training. The last turn, I totally bagged the UW kicks and just kicked freestlye, or at least I was telling myself to, because I was pretty numb down there. And then said, crimey, i'm a lousy 1/2 way under the flags off this last turn.

    The end.

    +++++++++++++++++++++++++++
    Done with SCY! I think I will get 12 top ten times.i Major goal is to get to 200 as soon as possible. If these all make it, I will have about 12 to go.

    50/100 free 25.19 56.3
    50/100/200 back 29.5 1:02.7 2:19
    50/100/200 breast 34.5 1:14.8 2:44.2 ==>iffy. will have to wait and see.
    50/100/200 fly 27.4 1:02.1 2:25.0
    100 IM 1:03.5

    +++++++++++++++++++++++++++
    I don't want to train long course. It does not sound fun to swim outside in crowded lanes with people going less than 5 seconds apart. I might just stay out of the sun in the 25 SCM pool and do race pace stuff!
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  20. I am so ready to head south to Sarasota!

    by , April 7th, 2014 at 07:33 AM (Mixing it up this year)
    I am so ready to go to Sarasota, just have 2 more days of work to get thru. I feel like I may bounce off the walls soon.

    My son is wanting to join me on the trip. Anything to get out of school...

    500 free
    500 free kick w/zoomers
    10x50@1:00 free at pace went 44,43,42,42,41,40,41,41,40,41
    8x25@:45 scull drill w/snorkle & bouy
    8x25@:45 torque drill w/snorkle & bouy
    16x25@:45 4 of each stroke
    500 free kick w/zoomers
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts