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  1. Thursday, Nov. 20

    by , November 20th, 2014 at 06:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    4 x 30 from the blocks, SDK @ 100 pace to 15m, cruise back
    100 EZ

    4 x (25 from the blocks @ 100 pace + 25 EZ)
    2 x breast = 15 high, 2 x back (13 high, 14 flat -- a little too fast maybe)
    100 EZ

    30 x 25 backstroke w/fins @ 100 pace @ :40
    -- held 12 flat-low
    -- cruise every 10th one
    -- 9 SDKs + 2 strokes
    300 EZ

    10 x 50
    odds = breast w/fins @ 100 pace @ 1:00 (29-30)
    evens = EZ @ 1:30
    100 EZ

    5 x (25 AFAP + 25 EZ) @ 1:00
    odds = AFAP dolphin kick on back
    evens = EZ
    100 EZ

    Total: 3420


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


    The pool was set up for a college invitational this weekend, so I swam in a 16 feet deep lane. Sweet! Those lanes usually comprise the diving well. Pitt does not have a masters practice tomorrow. I'm contemplating going to Sewickley to swim with Jim and Bill. I'm just a little worried I'll be too tired after two hard workouts and drylands tomorrow and I'm not sure I want to make the long drive. But it's hard to pass up an opportunity not to swim solo.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 11/21/2014

    by , November 20th, 2014 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    5 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 5:00
    12 X 25 sprint kick :45
    1 X 100 swim

    4 x 50 1:15 1:00
    4 X 75 1:45 1:30
    4 X 100 2:15 2:00
    Two rounds. Descend each group 1-4.
    Round 1: stroke or IM--interval left
    Round 2: free--interval right

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  3. Wed., Nov. 19

    by , November 20th, 2014 at 11:21 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 breast accordion drill
    4 x 25 breast, alternate whip and dolphin kick
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    10 x 25 burst SDK + cruise @ 1:00
    100 EZ

    3 x (25 AFAP from the blocks + 75 EZ)
    50 EZ

    3 x
    100 AFAP w/fins broken, :30 per 25
    200 EZ
    -- breast (51), dolphin kick (42), backstroke kick (40-41)
    50 EZ

    8 x 75 smooth back/breast/free w/fins @ 1:30
    100 EZ

    Total: 3350


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

    It occurred to me during practice that I hadn't done any USRPT in awhile. I think it's just too darn boring to do very frequently. I may try some today though ...
    Categories
    Swim Workouts
  4. Wed 11/19/14

    Another small showing resulting in me getting my own lane again. Lots of toys tonight.

    400 swim

    4 x's through w/fins
    3 x 25 @ 35 fast k/k/s
    50 cruise @ 60
    3 x 25 @ 35 fast k/k/s
    75 swim @ 1:20 descend to sprint 1-4
    100 EZ

    3 x's through
    250 @ 3:45 pull negative split
    150 @ 2:30 100 w/paddles and snorkel 50 fast kick
    6 x 50 @ 60 stroke swim hold 4IM pace
    rest 30 and repeat
    ---option 2 was 6 x 50 @ 45 hold 500 pace

    50 float and hot tub

    3750
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    Uncategorized
  5. Week 112 - Wednesday

    by , November 19th, 2014 at 09:10 PM (After a long rest)
    I was a little sore and stiff when I woke last night and suspect I slept pretty heavy. i arrived at the pool a little earlier than usual and was able to get a little extra warmup in which actually helped with the stiffness. Today was an early taper workout but i would never describe it as such. It was tough!

    warm up
    400 free with snorkel
    6x50 catchup on :45
    300 easy

    main sets
    8x100 kick on 2mins best average
    100 easy
    3x200 IM on 3:30
    12x50 on 1:15 swum at 200 race pace(26/27)

    warm down
    400 easy

    i struggled a little on the 100s kick and with the exception being the first 100 where I went 1:18 I held 1:20s throughout. The 200 IMs we were told to keep our heart rate up and I went 2:27,2:25,2:22 by round. I was pretty beat after these and was not looking forward to the race pace set. Tom reduced the number of these we did(normally we do 16) and gave us more time(we usually go on :50). I held mainly 26s with 27s on the last 3. This workout felt a lot further than the yardage we swam.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 11/20/2014

    by , November 19th, 2014 at 12:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:50 1:40
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:45
    1 x 50 1:15
    4 X 25--up tempo-- :45
    Four rounds.
    Round 1-fly, 2-back, 3-breast, 4-free

    15 X 100 pull
    5 on 1:40
    5 on 1:30
    5 on 1:20

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  7. Week 112 - Tuesday

    by , November 18th, 2014 at 09:35 PM (After a long rest)
    I had a good night of sleep and felt good this morning.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter

    Swim

    400 free with snorkel
    6x50 catchup on :45
    5x100 kick on 1:45
    6x100 free on 1:30
    300 easy


    I used this as an easy recovery swim and I felt good.
    Categories
    Swim Workouts
  8. Tuesday, Nov. 18

    by , November 18th, 2014 at 06:09 PM (The FAF AFAP Digest)
    3 mile jog on treadmill
    drylands at home with TRX, DBs and power wheel


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

    I really should have driven to Pitt to swim today ... But I'm having one of those bouts of detesting my double drive back and forth to Pitt twice a day. Typically, with tunnel traffic and delays on the parkway, I'm in the car 2 1/2 hours just for that. Usually more with hauling Lil Fort around. It really wears on me, and makes me question swimming here in Pitt. I would be blissfully happy if there were a decent pool nearby, but that is not to be. Sometimes I have a hard time reconciling myself to the situation ...
  9. Sarasota Y Sharks Masters 5:30 AM Workout 11/19/2014

    by , November 18th, 2014 at 02:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    1 X 50 fast 1:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 50 easy 1:00
    1 X 75 build 1:30
    1 X 100 fast 2:15
    Four rounds, all choice.

    10 X 50 kick 1:15
    odd: moderate even: fast
    1 x 100 swim --

    1 X 200 3:20
    3 X 100 1:40
    Three rounds.
    200's: Descend by round 1-3
    100's: Each round of three faster

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  10. Results - Ron John Invite, PHX AZ

    by , November 18th, 2014 at 10:56 AM (Chowmi's Blog)
    Ok, here are my meet results:

    50 breast 38.4 (bummer)
    200 free 2:21.8 (31.8 36.6 37.4 35.9) pretty good!
    100 breast 1:23 (38.8 44.9) whew, this was good compared to the 50!

    100 IM 1:11.5 (32.3 39.2) solid but I thought i could go faster!
    200 IM 2:38.3 (33.0 41.7 48.8 34.7) better!

    chowsh says my breaststroke is Totally 80's. And that I needed to fast forward to 2014! Got some good tips from Jeff Commings who swam AWESOME at the meet! The hardest part will be to consistently practice and work on WORKING my breaststroke.

    1. Head can go underwater. My interpretation is that I should stop "saluting the captain" with the head above water that is so ingrained.
    2. Use my back muscles, not just pull with arms and legs. Engage and incorporate all the muscles and actively use them, like you do in butterfly.
    3. But remember to surge forward, not just up and down and shoulder shrug for shrugging's sake.

    The 200 free was a last minute addition. I was only going to swim it as a 50 split, but after the 50 breast, I was really worried about the 100 breast, so I thought i'd try to get a top ten time in the 200 free. It's my first in SCM and the first full 200 free as-a-200-free I have swum since 1995! I think I went to easy after the first 50 and then had a lot left in the tank for the final 10 meter surge. I will swim this again, it was sort of fun! Strategically, that was a good time. There are a few girls that go 2:14 or less, and a bunch that go around 2:24. So at 2:21 it hits the sweet spot of jumping ahead of the 2:24ers but not having to put the hours upon hours of training to go sub 2:15. I think i'd like to work down to 2:18 or 2:19. Sub 2:20 is a huge hurdle.

    The 100 IM was actually disappointing. First, because someone next to me low-balled their time worse than me and went 1:06 so that is depressing and no matter how fast you are going, there they go. Also, it was the bad luck of mistimed walls so came in 1/2 stroke on the fly and then my arms came apart on the UW backstroke, a real killer when you have absolutely no wiggle room in a 100 IM. My breast needs major work, so I think that is why the back 1/2 split is so bad! I'm going to have to spend many hours talking to the coach about how to go 1:08.99 vs. 1:11.5.

    I was very happy with the 200IM. Overall I dropped 4 seconds from the last meet, and it was mostly due to a very aggressive last 50 free and a bit better on the breast. Under 2:40 seems strong for my age group. I don't have a set goal; there are so many ways to improve. But against the age group, 2:40 already is a good hurdle. I think the next would be 2:35. That might be my goal. A huge chunk would be in the breast at 48.8! If I can get it to 45 and 1 more second somewhere, that puts me under 2:35!

    ++++++++++++++++++++++

    Next up: A USA meet the first week of December. Not sure if I will make both days, but I hope to swim 100 fly, 100 back, and 50 free. I'm curious where I will start the SCY season. I'm going to do my P90X3 again, so that will be Dec/Jan/Feb. A good 3 month window so it won't interfere with the height of the SCY season starting Feb/Mar/April.

    Updated November 18th, 2014 at 11:20 AM by chowmi

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  11. Quick solo swim

    I started to title this one "Solo quickie" but decided that didn't sound very good.

    Nothing too exciting here

    400 free
    4 x 100 @ 1:30 gentle descend
    4 x 100 kick, no interval just focus on working coming off the walls.
    200 BK negative split @ 3:30
    200 cruise pull @ 3:00
    2 x 100 BK build @ 1:40
    4 x 50 BR @ 60 ascend

    2000 and off to work
    Categories
    Uncategorized
  12. Mon 11/17/14

    400 mix up
    Kick w/fins 3 x's through
    -25 sprint @ 30
    -50 build @ 55
    -25 sprint @ 30
    -75 build @ 1:15
    -25 sprint @ 30
    -100 sprint @ 2:00

    100 EZ

    For our main set, the 100's and 75's were fast and the 50's were recovery. Everything was on the 1:30

    100 + 50
    75 + 50
    2 x 100 + 50
    2 x 75 + 50
    3 x 100 + 50
    3 x 75 + 50
    2 x 100 + 50
    2 x 75 + 50
    100 + 50
    75 + 50
    25 float back

    3500 + some hot tub time

    Small turnout tonight but I did get a lane to myself. I liked this one and swam well. I did lift before work and my arms were a little heavy but am pleased with tonight's performance.
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  13. Week 112 - Monday

    by , November 17th, 2014 at 06:44 PM (After a long rest)
    I spent most of this weekend at the pool watching my daughter swim. Like me she has been fighting a virus for a couple weeks but like me is on the mend, however this weekend she struggled. As the meet went in she got better but still only looked her normal self on a few events. So to my surprise she texted our coach this morning and asked if she could swim this morning with me. So this mor into my daughter joined us for masters practice; she did awesome.

    Today was was our first day of taper for SPMS, and as is usual with first day of taper is hard to tell its anything to do with our taper.

    Warm up
    400 free with snorkel
    6x50 catch up on :45
    12x50 kick on :50

    main sets
    10x200 on 3 mins descend 1-4,5-8 to 500 race pace and 9 and 10 also at 500 race pace.
    12x50 drill swim back on 1min
    10x50 free on :35

    warm down
    200 easy

    i felt good on the warmup and felt really good on the 200s. On the descends I went 2:07,2:04,2:01,1:58 on round1 and then 2:05,2:03,2:00,1:57 on round 2 and then 1:57,1:57 on number 9 and 10. My daughter held about 2:40s which I was very proud of her(she is 11). On the back set of focused on my catch. The 10x50 set the guy next to me was flying holding 29-30s and me being me I tried hanging. On number 10 I realized he had fine on and I did not. I guess he had heard my daughters instructions vs our instructions. Oh well it meant I had a great set of 50s on a short interval.
    Categories
    Swim Workouts
  14. Fri-Mon, Nov. 14-17

    by , November 17th, 2014 at 05:33 PM (The FAF AFAP Digest)
    Friday:

    Did about 50 minutes of drylands before heading up to Dartmouth. Had an easy trip of it and got there in time to have a late dinner with Fort Son.


    Saturday:

    While Fort Son was studying, I had a dip in the ancient pool at my alma mater. I was tired from a poor night's sleep. I did about 2800, including 5 x 50 AFAP. They were all slower than usual, prollly owing to fatigue and crappy pool. Had a nice dinner with Fort Son and his GF. I also got to see two college friends who happened to be in town visiting their daughter who's in the same class as Fort Son. That was a great bonus!


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:


    usual 900

    Main Sets:

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

    5 x (25 AFAP swim + 75 EZ) @ 3:00
    -- 2 from blocks, 3 from a push with fins
    -- I tried free with fins, but that bothered the shoulder still
    100 EZ

    5 x (25 AFAP kick w/fins + 75 EZ) @ 3:00
    100 EZ

    10 x 25 dolphin kick @ 100 pace @ :40
    200 EZ

    5 x 50 cruise backstroke
    100 EZ

    Total: 3200


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

    I had thought about doing more 100 race pace work, but I felt blasted after the dolphin kicks. I'm tired from the weekend. I never sleep well when I travel. I have no idea how Patrick, Stewart and Mark manage it ... Off to coach!
  15. 11|17|14 LCM

    by , November 17th, 2014 at 04:09 PM (Blog)
    3 x 100 on 4:00 with fins as 50 fr fast / 50 bk easy
    • fasts: 0:35 - 0:31 - 0:26

    2 x 250 fr with fins on 6:00 in 12.5M section
    • work turns / streamlines

    2 x 100 on 3:00 with fins as 50 dr fast / 50 bk easy

    500 flutter kick without fins, with snorkel and hands aft
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters 5:30 AM Workout 11/18/2014

    by , November 17th, 2014 at 01:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:50
    4 on 1:40

    4 X (8 X 50
    Round 1: kick on 1:20
    Round 2: Free on :50
    Round 3: stroke--2 of each-- on 1:15
    Round 4: 25 sprint/25 easy 1:15
    --Break between each round--

    3 x 400 6:15
    #1: negative split
    #2: descend by 100's
    #3: best effort

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  17. Week 111 - Saturday

    by , November 15th, 2014 at 02:26 PM (After a long rest)
    As I write this I am at my daughters swim meet and for some reason the Internet connection at the pool sucks today(probably all the people here). Anyhow this is the second time I have written this!


    I had a very long week and by the time I got home last night with Indian take out I was wiped. My wife and I ate dinner and then I headed to bed around 7pm. I had a great night of sleep but woke with a strange feeling on my neck. As I soon realized we had an infestation of ants in our bedroom and sleeping on the side closest to the wall the ants had got into the bedroom, we're all over the carpet and had moved up the bed and onto my side. Luckily I was wearing a long sleeve shirt and the room was cold, because unlike prior infestations where we had sugar ants, these were fire ants and they were not happy when I started moving. After the drama of getting my shirt off, spraying them and clearing up I was wide awake and ready to head to the pool for less drama. I know what I will be doing when I get back to the house tonight after my daughters meet. I will be spraying around the house for bugs.


    This is our last full week before we taper for the SPMS meet in December so this is our last shot at the 16x100 set swum at 500 race pace. It was very much my idea to include race pace into my workouts and this set has become the set I have nightmares about. Physically it totally sucks but I think mentally it's even harder, knowing that on Saturday it's our set. I think about this set all week. Despite this I know it's good for me and I have done well working it really hard. Today Tom decided that instead of doing it on 1:45 we were going to do it on 2mins which when he said it I thought whoopee, however this made a huge difference.


    Warm up
    500 free with snorkel
    400 IM kick swim drill swim
    8x50 build on :50
    6x50 kick on 1min


    Main Set
    16x100 at 500 race pace on 2mins


    Warm down
    200 easy

    I felt better in the warmup today compared to how I have felt for the past week and going into the 16x100s felt strong. The first 3x100 I felt smooth and focused on long strokes and quick tight turns, which for me is a real challenge(I am too darn tall). I then got into a groove and held 57s until the last 4, where I slipped to 58s which I then held til the end. Despite the last 6 hurting really bad it felt great finishing this set with no failures. Obviously it would have been better to do it on the time we have been doing for the past couple of months(1:45) but I will take it.


    Due to the meet at the pool today some of the senior age groupers were working with there fitness coach and as such we were unable to use the weights(just too many kids already in the room, it was not practical), so I spoke with my coach and then headed to yoga. There is a USAS meet in our home pool the weekend after SPMS and Tom asked me if I felt like holding my taper and swimming 4 or 5 events at the meet. I said I would but need to look at the event lineup before locking it in. Despite me saying I would not swim the mile or the 1000 this SCM season I may do it at this meet since Tom thought it was the last event at the meet, so at that point there is no downside, other than the obvious pain associated with swimming this tapered.


    Yoga was tougher than usual today. I think I have a weakness in the right upper leg strength, because I was like jello as we focused on legs today. I can honestly say I have never shaken so much doing leg exercises. I will pay attention to this and try to strengthen my right upper leg(RT band). From time to time I get a bad lower back and I often wondered if the issue was related to my legs.
    Categories
    Swim Workouts
  18. USMS Adult Learn-to-Swim Instructor Certification Program

    by , November 15th, 2014 at 01:00 AM (Questions from Coaches)
    Q: What's the difference between the USMS Adult-Learn-to-Swim Instructor Certification program and the "April is Adult Learn-to-Swim Month" initiative?

    A: As part of the USMS vision to be the premier resource for adult aquatics, beginning in 2015, USMS will offer a one-day certification course to teach instructors how to teach an adult to swim, become water-safer, and meet the five water competencies established by the American Red Cross. The certification class will be taught by leaders in adult swim instruction and is open to any registered USMS member meeting the prerequisites. The class schedule and more information about the course are now available. Additional dates and locations will be added to the schedule throughout the year.

    Once a member successfully completes the USMS ALTS certification class and becomes a USMS certified ALTS instructor, he or she may begin teaching swimming lessons and teach other adults how to teach an adult to swim. Only those members who take the USMS ALTS certification course can become certified.

    In 2014, USMS began promoting the month of April as "Adult Learn-to-Swim Month." Each LMSC was asked to encourage their clubs and workout groups to invite adults to the pool and give swim lessons to nonswimming adults. USMS engaged a public relations firm to bring our message to the media. Multiple publications, including the New York Times and USA Today, printed our message. Radio and television stations also broadcasted interviews and special interest stories related to adults learning to swim. Governors from across the country proclaimed April as Adult Learn-to-Swim Month.

    Going forward, our hope is that every aquatic facility will have a USMS-certified ALTS instructor on staff giving swim lessons to the millions of adults who do not know how to swim and are not water-safe. In addition, we will strive for every USMS club and workout group to have at least one individual who is a USMS-certified ALTS instructor teaching fellow USMS members how to give the gift of swimming as a meaningful volunteer experience in April and every other month.

    Updated November 19th, 2014 at 04:47 PM by Editor

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  19. 11|14|14 LCM

    by , November 14th, 2014 at 04:14 PM (Blog)
    WARMUP
    200 free with fins

    SET
    4 x 100 fr with FINS on 4:00 as 50 fast / 50 easy
    • fasts: 26.0 - 26.5 - 27.0 - 27.5

    WARMDOWN / DRILL
    300 drill with fins

    Even with a 50 warmdown for each and on 4:00 interval the lactate induced paralysis kicked in. The first one I held back, the second I went all out and was slower, and the final two each just felt horrible. Did some drylands after
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  20. Thursday, Nov. 13

    by , November 14th, 2014 at 10:54 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    8 x 25 breast, alternate whip kick and dolphin kick @ :45
    100 EZ

    Main Sets:

    3 x 25 breast off the blocks @ 100 pace + 25 EZ (15 high-16 flat)
    100 EZ

    1 x 50 breast off the blocks @ 100 pace
    -- 35. Probably should be a 34 high, but would be in a tech suit
    150 EZ

    1 x 25 fly @ 100 pace + 25 EZ
    -- decided no more fly

    4 x 75 breast w/fins @ 1:30, hold best average
    -- 48, 50, 49, 49
    -- breaststroke is exhausting
    150 EZ

    4 x 75 backstroke kick w/fins, UW 15 m each length @ 1:30
    150 EZ

    4 x 75 kick w/fins & board @ 1:30
    50 @ 200 pace + 25 fast dolphin kick
    150 EZ

    1 x 25 kick @ 100 pace + 25 EZ
    -- decided I didn't have enough energy for any more race pace work

    100 EZ

    Total: 3000


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

    This was my third workout in a row with AFAP and/or 100 race pace work, and I was pretty bushed by the end. Getting ready to hit the gym before I hop on a plane to Boston later this afternoon!
    Categories
    Swim Workouts