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  1. 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.
    Categories
    Uncategorized
  2. Week 80 - Monday

    by , April 7th, 2014 at 10:14 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
  3. 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
  4. 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 05:50 PM by __steve__

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    Uncategorized
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/08/2013

    by , April 7th, 2014 at 12:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 300 choice
    Beak :20 @ 150
    Fins optional

    10 X 50 1:20
    #3-6-9 are fast

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  6. Zones, April 5-6

    by , April 7th, 2014 at 12:27 PM (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 01:09 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  7. 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)
  8. 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
  9. 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 11:42 PM by Calvin S

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    Uncategorized
  10. AZ State meet results

    by , April 7th, 2014 at 11:30 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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    Uncategorized
  11. I am so ready to head south to Sarasota!

    by , April 7th, 2014 at 08:33 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
  12. Saturday/Sunday, Inland NW Champs Meet Results

    by , April 6th, 2014 at 10:07 PM (Fast Food Makes for Fast Swimming!)
    I had a great time in Moscow this weekend. I was a bit unsure about how I would perform based on my recent lack of swimming very much on a consistent basis. I proved otherwise that you don't need to swim a lot to swim well in competitions. It's mostly based on how much you want to swim well when the gun goes off! And a bit of toughness as well to get through the hard stuff, even when your body tells you it can't be done!
    I did do a shavedown for this meet, just for the heck of it to see what happens, plus I wore my Finis Hydrospeed suit that I purchased for the Indy 2013 Nationals last year. Just maybe...everything worked out well...

    Saturday:

    1000 Free - 11:00.43
    27.99 / 31.78
    32.73 / 32.74 (2:04)
    33.08 / 33.22
    33.22 / 33.15
    33.34 / 33.52 (5:24) <--this was a season best 500 time as well
    33.89 / 33.57
    34.10 / 34.23
    33.99 / 34.61
    33.68 / 33.54
    32.82 / 31.23
    I got out really quick, almost without knowing it. I settled down pretty well, but then the hurt train got me after the 600 point. I was able to recover to finish strong, mainly because I was watching the clock and doing the math...figured I may get under 11:00, and did my best to do so, but a bit short.

    200 Free - 1:56.05
    27.21 / 29.77 / 30.12 / 28.95
    This was a phenominal race for me. It happened about 30 minutes after I got out of the 1000, and I had a racer 2 lanes over from me: 24 year old Matt Edde, who has given me some recent battles in the 100/200/400/500 Frees at recent meets. Every time I tried to accelerate and dust him, I'd look over on the next turn, and he was RIGHT THERE!! I couldn't leave him like I used to be able to, but as it turns out, we both did excellent!
    This time was just 1.4 seconds slower than what I did at Indy last year, when I was training full time, with a full taper as well.

    200 Free Relay - went 2nd, split a 23.72
    Wow! I do have a bit of speed in there!!
    Tom (36 yrs) led off 24.4
    James (36 yrs) 23.72
    Bill (67 yrs) 28.9 <-- I was most surprised by this split!
    Rick (60 yrs) 31.8

    200 IM - 2:13.30
    27.41 / 35.01 / 39.35 / 31.53
    This was fun. I was stroke for stroke with another guy for the first 100, but he didn't have the breaststroke skillz to hang after that. I ended up sucking a little wind on the final 50 to home, but I was happy with the overall result.

    =========================

    Sunday:

    1650 Free - 18:49.45 (Not quite superstardom, but still very acceptable)
    29.34 / 32.85
    34.07 / 34.46
    35.23 / 34.72
    35.75 / 34.61
    35.49 / 35.26 (5:40ish)
    35.29 / 35.06
    35.06 / 35.18
    35.20 / 32.86
    33.95 / 33.96
    34.40 / 34.75 (11:25ish)
    34.40 / 34.60
    34.70 / 34.75
    34.75 / 34.98
    34.36 / 34.35
    33.76 / 33.87
    33.27 / 32.72
    31.45

    As this swim was WAYYYYY too early in the morning for my body (9:15am), I really wasn't even consciously awake at the time we dove in. I decided I'd swim alongside Pat Lee next to me (who was a 19:48 entry time - he finished 19:18).
    The first 100 of the race I just had fun playing off the walls, SDKing for about 8 big kicks off each wall, just staying nice and relaxed. Afterward, Pat said he hoped I wasn't going to be doing that the whole way!! I guess SDKing can be a psychological advantage to your competition in events like this!
    Well, I let Pat take the lead, and I basically swam right off his hip (almost through the laneline) for the 1st half of the race. At the 700/750 it felt like he was fading a bit, so I decided to make my move and get the race going (the bolded split). I ended up going 6 seconds faster than my other swim this season, so that was nice.

    50 Back in the 200 Medley Relay: 30.13
    SDK'ed for as much legal distance as I could, but still a far cry from some 50-something female swimmer on the east coast!

    200 Fly - 2:50.67***
    I did this as 8 x Broken 25s!
    There were only two of us in the event, and I wasn't feeling like trying to kill myself on this race. I already have a 2:11 in the books for the season, and I have another shot at it in Federal Way at the NW Zone meet next Saturday. So I decided to swim "with" the other swimmer in the heat with me, waiting until he'd gone through the turn and began the next length. And I got beat too by 0.3 seconds!! He thanked me for swimming alongside him, saying it helped him keep going strong.

    500 Free - 5:15.80 (WOW!!!!!!!!!)
    28.29 / 31.46
    32.17 / 32.25
    32.15 / 32.02
    32.20 / 32.22
    31.98 / 31.06
    This was just great!! Only about 5 seconds slower than my best masters time that I did last year at Indy Nationals. My middle 300 was split very very consistent too. I honestly don't know where this swim came from, because I was basically a zombie getting up onto the blocks. I guess it's the "I don't give a $#!+" attitude I had beforehand that helped.

    Maybe I'll have to continue working on my house more, doing lots of overtime at work, and try adding some new outdoor gardening/landscaping/other springtime projects to my resume!!! Cut the swimming out, and just do the meets!!


    ===========================

    Now I have the NW Zone SCY Champs meet to worry about next Saturday over in Federal Way. I signed up on the last day (Friday), as did a bunch of others from my LMSC. Maybe we'll even have some relays for fun!!!
    I'm signed up for:
    400 IM - 4:49.00 entry
    200 Fly - 2:15.00 entry
    50 Free - 27.10 entry (swimming it as 50 Fly)
    100 IM - 1:02.10 entry
    1000 Free - 11:05.00 entry

    Now to see if I can keep the success going 6 days from now!
  13. 4|5|14 scm

    10 x 25 free on 2:00 DFS
    10 x 25 free/kick on 2:00 DFS
    15 x 10 DFS and glide on 0:30
    10 easy dives

    Stumbled over an old mountain biking picture from Sep 1996 on the net (Snowbasin Utah).
    Click image for larger version. 

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    Updated April 6th, 2014 at 11:01 PM by __steve__

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  14. Week 79 - Saturday

    by , April 5th, 2014 at 04:21 PM (After a long rest)
    I woke a little later than normal but with still plenty of time to grab a Saturday treat of coffe and an energy bar before I swam. I felt stiff again this morning but loosened up after the warm up and had one of the best main sets.

    Warm up
    800 swim with snorkel on 12 minutes

    Main set
    4x(3x50 holding 30s on 45, 100 AFAP on 2mins, 2x50 kick on 50)
    5x200 swum aerobically with snorkel on 2:50
    12x25 holding 200 pace on 30

    Warm down
    250 easy

    Total 4000scy

    I held the 30s to my feet on the 50s throughout and then really went for the 100s. My times were 53,52,51,51. I tried working the kick but was coming in on 40s. The 100s from a push I think we're my best times as a master. I was stoked. On the 25s at 200 pace I was holding 13s to my feet.

    Overall a really tough week of training but a very successful and fun week.

    After practice a group of us did weights. We did three rounds with each round consisting of 10,8,6 reps by round, and done as moderate,max,fail by round in terms of weight. I did bench press, inclined bench press, military press, seated row hands inside, seated rown hands outside, lat pull down hands inside, lat pull down hands outside, lower back incline. I was beat after this workout.

    Its now down to three months until we start our taper for masters world championships in Montreal.
    Categories
    Swim Workouts
  15. 4|4|14 SCM on 20 seconds rest

    ultra short warmup as 16 x 25 with 20 seconds rest

    14 x 15m fast / 10m easy with 20 sec rest (10 sec sprint /10 sec easy on 40's)

    16 x 25 flutter kick on 20 sec rest
    • 23-28

    16 x 25 HUDKF with fins on 20 sec rest

    200 easy

    Updated April 5th, 2014 at 08:41 PM by __steve__

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    Uncategorized
  16. Taper in 86 degree bath water

    by , April 5th, 2014 at 12:27 PM (Mixing it up this year)
    Very hot today at the Y.

    500 free
    500 free kick w/zoomers
    10x50@1:00 free w/bouy holding 42
    8x25@:45 fly scull
    200 back kick w/zoomers
    8x25@:45 breast pull w/zoomers
    200 breast kick
    200 1 arm fly drill
    10x50@1:00 back holding 49
    6x50 from block 15m sprint
    200 free

    Total 3500 yards
    Categories
    Swim Workouts
  17. Week 79 - Friday

    by , April 4th, 2014 at 11:06 PM (After a long rest)
    I was still very tired this morning but had a good nights sleep.

    Warm up
    400 swim with snorkel
    10x50 catchup on 45

    Main sets
    8x100 with snorkel on 1.30 swum drill swim by 50
    6x(2x50 kick AFAP with fins on 50, 25 underwater on 40, 25 AFAP no breath)
    100 easy
    4x(100 free on 1min, 75 IM no free on 55, 50 back on 40, 25 free AFAP on 40)
    200 easy
    16x25 on 25 holding 500 pace

    Warm down
    200 easy

    Total 4500scy

    The 50s with fins I was holding 28-29s and on the AFAP 25 I held 10-11s. The 100-75-50-25 was really hard and I was touch and turn upto the 50 and then got about 25 seconds rest before going again. I was holding 58s on the 100s, 53-54 on the IM, 32 on the 50 and 12s on the 25s. On the 16x25 I was holding 14s to my feet. Despite being physically tired throughout todays workout I felt strong.
    Categories
    Swim Workouts
  18. Taper Workout for my LMSC Champs meet:

    by , April 4th, 2014 at 05:50 PM (Fast Food Makes for Fast Swimming!)
    Here it is:

    Warmup / get the heartrate going:
    Changed the two drive belts on my car, one for the alternator and the A/C, the other for the power steering and water pump. The first of the two was about to dump me out along the highway this weekend had I not noticed the problem yesterday. Luckily I have the time and skills to get them done.

    After that, keep it going with a moderate main set:
    Went to the '83 Toyota pickup that's been up on jackstands for a couple days, and got the brake cylinder changed that had burst on the rear right wheel. Also got the brake lines purged and everything back and running, as well as changing the snow tires back to regular tires. I had these on from my last trip to Seattle when I got snowed it at the Kirkland masters meet.

    Not bad, two cars in one morning, and a grand total spent of $55. $35 for the belts, $12 for the brake cylinder, and $8 for the brake fluid. Not bad for a do-it-yourself guy. Way better than going to a mechanic, which I've still yet to do.

    Cooldown:
    A day of work from 2:30-11:00pm or so. At least the plant is on a 'shutdown shift', meaning they're ending production for the week, so we'll only run the stuff about 1/2 the day, then change a few bearings or other things, plus tear down the plant for the cleanup crew later tonight.

    What a hell of a taper day!!! I did get in 1,200 yards yesterday morning, which is plenty.
    LMSC Champs this weekend, 1000 Free, 200 Free, 200 IM on Saturday, 1650, 200 Fly, 500 Free on Sunday.

    I also signed up for the PNA Champs/NW Zone Champs today (final day to sign up). I found out yesterday that I won't be working on Saturday next week (the 12th), so I went for it!!
    400 IM, 200 Fly, 50 Fly(in the 50 Free event), 100 IM, 1000 Free
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/07/2013

    by , April 4th, 2014 at 02:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    SCY
    WARM UP:
    2 X 250 4:00
    2 X 100 1:40

    1 X 400 choice
    Rest :20 @ 200--fins optional

    4 X 50 kick 1:15
    1 x 100 swim

    4 X 75 1:20
    75 perfect stroke/25 fast

    6 x 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    CHOICE OF FOLLOWING SETS: PICK ONE

    Sprint/Middle distance:
    10 x 50 1:20
    odd: perfect stroke
    even: descend 2-4-6-8-10 to fast

    OR

    Distance:
    14 X 50 1:00
    odd: perfect stroke
    even: race pace (1000 or 1650)

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  20. Week 2 of Taper - LCM and NO fly set

    by , April 4th, 2014 at 09:15 AM (Mixing it up this year)
    Today was just nice and easy with a few sprints. Did not feel bad but did not feel good either.

    500 free
    500 free kick w/zoomers
    5x100@2:15 back went 2:01, 2:02, 2:02, 2:02, 1:59 not good
    2x200@4:00 free w/snorkle & bouy rt shoulder clicking a little during recovery portion so working on adjusting stroke to get rid of issue a more fly like recovery seems to work better
    400 free kick w/zoomers
    8x50@1:15 IM order 15m sprints from push then EZ free to end
    200 free EZ

    Total 2700 meters
    Categories
    Swim Workouts