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  1. Sarasota Y Sharks Masters 5:30 Workout - 7/17/09 - LCM

    by , July 16th, 2009 at 05:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    3 X 100 Free 2:00
    3 X 100 IM 2:15
    2 X 150 Free 3:00
    4 X 150 Free/stroke/free by 50 3:15

    8 X 50 Kick 1:20

    1 X 100 easy
    1 X 50 Blocks at 100%
    1 X 50 easy

    RACE PACE SET
    3 X 200 Broken 6:00
    Choice
    Broken :10 at each 50

    8 X 25
    odd: Blocks, sprint 20
    even: Build to race finish

    WARM DOWN: 4 X 50 easy 1:00

    3100M
    Categories
    Swim Workouts
  2. Thursday, July 16

    by , July 16th, 2009 at 03:20 PM (The FAF AFAP Digest)
    1000 easy
    1000 errands (still time to sprinkle flax seeds on the salad though )

    Mom is arriving tonight. Mr. Fort is still out of town. Just found out that Mini Mono Fort is swimming at Sr. Champs tomorrow (after avoiding LC all summer). Yikes, it will be a busy weekend! Sr. and Jr. Champs tomorrow and our last summer league A meet and Junior Champs on Saturday. I'm only swimming the 100 back on Saturday, as I wasn't entirely sure I'd get there from the summer league meet in time for the 50 free (and I technically have Sr. Champs cuts in that).

    Tech suits will be in full force, as an article in today's Washington Post noted: http://reachforthewall.com/2009/07/1.../?hpid=artslot. Mini Fort also said there were tons of B70s & LZRs at the All Star Relays yesterday, which is a bit of a departure from what I recall several years ago.

    Got a piece of advice from Coach Chris for the 100 fly: breathe 2 up, 1 down the 3rd 25. I have no goals for this event other than to not DQ and to not replicate last years 8 second split differential. But since I don't train for this event, it's always an adventure.

    Glad I'm swimming at U of Md this weekend. GMU is closed for an underwater hockey tournament and I don't fancy braving the public pools again this weekend. My wrist is still sore, but much better.

    Updated July 16th, 2009 at 04:49 PM by The Fortress

    Categories
    Swim Workouts
  3. Day 19

    Well didn't feel like a total whale in the water today.....

    5x100 FR R:30
    3x100 FR Pull R:30
    2x100 FR R:30 w/fins
    3x100 FR R:30 w/fins and paddles
    1x100 FL/FR - BR/FR w/pos drive fins
    1x100 FL/FR - Easy w/fins

    1500 LCM outside solo
    Categories
    Uncategorized
  4. Taper starts tomorrow...

    by , July 16th, 2009 at 11:44 AM (A comfort swimmer's guide to easy swimming)
    Thursday 7/16/09

    Long Course Nationals is 3 weeks away now.

    SCM, Solo

    300 swim free
    pull 2 x 150 (#1 free, #2 back) w/10 sec. rest
    (both of these were 10-15 sec slower that I usually do. ?)
    swim 2 x 100 IM (#2 reverse IM) on 2:10
    (these weren't bad, around 1:47-50. I'm finding that all the 1-arm fly I've been doing has made full stroke fly a little easier to swim.)
    4 x 50 on 1 drill/build choice
    (did 2 back and 2 free)

    2x around (round 1 free, round 2 back):
    {
    4 x 25 on 45: #1 fast/easy by 12.5; #2 easy/fast by 25;
    #3 build; #4 all FAST
    (fast free was around 16, fast back around 18)
    swim 4 x 50 on 1:05 descend 1-4 to fast
    (fast free was around 37, fast back around 42)
    swim 3 x 100 easy on 2:15
    1 min. rest
    }

    swim down 12 x 25 choice on 35, nice and easy

    --
    Total: 2500 meters
    Categories
    Uncategorized
  5. Thu Jul 16th, 2009 2 DAYS TIL ZONES

    by , July 16th, 2009 at 11:24 AM (Ande's Swimming Blog)
    Thu Jul 16th, 2009

    Got a new B70 Nero Comp yesterday
    can't wait to try it out

    Zone's Events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    Whitney Coached
    Garrison pool
    swam with doug, andrew, tyler, larry, mary, ed, andrew,
    dove in 6:15ish
    WATER 83ish, Jack brought a kitchen thermometer


    Warmup
    missed it

    MAIN SET

    5 x 200 free ON 3:10
    #1 50 strong / 150 aerobic
    #2 50 aerobic / 50 strong / 100 aerobic
    #3 100 aerobic / 50 strong / 50 aerobic
    #4 150 areobic / 50 strong
    #5 200 strong

    100 easy

    #1 50 strong / 150 aerobic
    #2 50 aerobic / 50 strong / 100 aerobic
    #3 100 aerobic / 50 strong / 50 aerobic

    then moved over to the Taper Lane

    4 x 100 on about 4:00
    done 25 fast from a dive 75 easy

    100 easy


    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Who's coming

    2 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR
    Categories
    Swim Workouts
  6. Thursday 7/16 - Can you say 400!

    by , July 16th, 2009 at 07:48 AM (Mixing it up this year)
    Today the theme of workout was 400. No clock needed as this was a stroke work day with lots of fins and drills. I am so beat up but I don't want to start taper just yet.

    400 Free
    400 IM not terribly fast 7:57
    400 IM as fly drill, back pull, breast kick, free swim
    400 IM kick w/fins but do fly in place of breast
    400 Free kick w/fins every 3rd 50 SPRINT
    400 Fly skull drill w/fins
    400 Back underwater recover w/fins
    400 Breast pull w/fins get the fly into breast
    400 Free as 50 swim/50 drill choice

    Total 3600 meters
    Categories
    Uncategorized
  7. Wednesday, July 15

    by , July 15th, 2009 at 10:03 PM (The FAF AFAP Digest)
    AM Weights/Drylands:

    Quickie weight session while my youngest was swimming.

    bench press, 50 x 3 x 10
    seated narrow grip row, 60 or 70 x 2 x 10
    alternating hammers, 15 x 2 x 30
    total ab machine, 80 x 2 x 15
    crunches w/med ball, 2 x 25
    windshield wipers, 2 x 20
    seated straight arm dips, 45 x 2 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    prone scapular scrunches, 2 x 25

    10 minutes of stretching

    The explosive lifting at much lighter weights seemed easy. I'm done with leg weights, as Q suggests. Think I'll lift a couple times, lightly, next week. I've never tapered weights before. I also haven't lifted weights the week before a meet in about a year. Nor have I only rested one day. I guess I'll see how that works out this weekend ...

    PM Swim/SCY/Solo:

    Warm up:

    750 variety swim, kick, drill

    Aerobic Set:

    8 x 100 @ 1:50
    odds backstroke kick
    evens backstroke

    Speed work:

    3 x (50 AFAP backstroke + 200 EZ)

    5 x (25 easy speed fly + 25 EZ)

    50 EZ

    3 x (25 AFAP free + 50 EZ)

    100 C/D

    Total: 2950

    ART

    Went for an ART session right after swimming. As usual, I had an irritated left dorsal scapular nerve. My doc decorated me in pink, blue and black kinesio tape and sent me off to the movies that way. Took my little one to Harry Potter. Now she's a bit scared and having trouble falling asleep -- bad mommy! Still wants me to keep reading Books 6 & 7 though, of course.

    Updated July 15th, 2009 at 10:14 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , ART
  8. 50k this week?

    alright, its wednesday and i've logged close to 32,000 meters so far this week with 3 days left and no races this weekend. 50k seems like an easy goal for the week and i plan to take it a little easy the latter part of next week in preparation for the 10 mile kingdom swim on the 25th.

    i swam the 2 mile national championship at canandaigua last weekend..... i will reserve my comments on this event until the results are finalized. it was a fun swim with lots of wind and waves, but some of the times posted in my age group seem a bit unreal... to say the least.

    a few favorite sets this week were:
    16x100 scm
    4 on 1:30
    4 on 1:25
    4 on 1:20
    4 on 1:15
    did this with coach dan and the morning crew...the 1:15's broke me


    6x200 scm
    2 on 3:30 went 2:36, 2:35
    4 on 5:00 all out (descended 2:31 - 2:26)
    with PM masters

    8x200 lcm
    50 on 1:00 build from a dive
    100 on 1:20
    50 on 1:10 easy
    with the tri-gals... (1:20 lcm is a bitch!)

    4x2000 build on 27 minutes (in lake A)
    with willie and steve

    the blueberries are starting to pop.... it won't be long now!
    Categories
    Uncategorized
  9. Wednesday's Swim/Spa

    by , July 15th, 2009 at 06:45 PM (Swimming, Life, and Other Stuff!)
    When you're tired you need to take care of yourself. Here's what I did today!

    Swim Solo @ Carmel Aquatic Center-scm
    *500 Warm-up Swim
    *20 X 100 in sets of 4, NO extra rest inbetween the sets. 1st 4 on 2:00 int, 2nd on 1:55, 3rd on 1:50, 4th on 1:45! I gave myself a 90 second break before the last 4, sort ofa reward! Last set on the 1:40 interval! I tried to swim these very relaxed and stretched out. It felt pretty good.
    *Cool-down-500 swim alternating kick, pull, and swim. I did all freestyle.
    3,000 scm

    Next I grabbed a quick Subway sandwich; it really hit the spot.

    A massage was next on my list. I had a great 30 upper body massage. I went ahead and paid for 4, three before nats and one afterwards! Sweet!

    Since I was into self-indulgance today I decided to get a pedicure! My flippers are looking good now!

    Now that I'm finished blogging I should try and find something constructive to do.
    Categories
    Uncategorized
  10. Wed Jul 15th, 2009 zones in 3 days

    by , July 15th, 2009 at 03:16 PM (Ande's Swimming Blog)
    Wed Jul 15th, 2009

    tyler brought his camera to practice and took a few photos

    here's the events I entered at Zones

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    Whitney Coached
    Garrison pool
    swam with tyler, larry, mike, mary, ed, andrew, brad,
    beside nate, ned, matt,
    dove in around 6:15is
    WATER 85ish


    Warmup
    missed it

    Main Set:

    20 x 100 on 1:40
    1 - 4 free swim aerobic
    #5 strong swim any stroke
    6 - 9 free pull aerobic
    #10 strong kick
    then Repeat 1 - 10 again
    I missed the first one or 2
    warmed up on the first round then picked things up a little on the 2nd, but I couldn't see the pace clock so had no clue when to leave or when I came in

    then I did
    3 x 100 fr with 10 sec rest
    hold 1500 pace
    whitney timed went 1:08, 1:11, 1:09
    just wore my training suit & no cap

    100 easy


    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Who's coming

    3 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR

    Whitney sent us an email of this weeks work outs

    Week 1: July 13 - 17

    Mon 7/13
    Warm-up
    3 x 300 rest :20(100 free/50 drill/50 swim-no free/100 free)

    Main Set
    4 x 250(200 free/50 fly) descend 1-4 @ 3:45-5:50
    4 x 200(150 free/50 back) desc 1-4 @ 3:00-4:40
    4 x 150(100 free/50 breast) desc 1-4 @ 2:15-3:30
    4 x 100 free desc 1-4 @ 1:30-2:20
    4 x 50 best desc 1-4 @ 1:00-1:30
    100 easy
    3 x 300 rest :20
    fins: 100 kick/100 IM swim/100 kick
    or pull: free with 36 or less total breaths
    4900

    Tues 7/14
    Warm-up
    150 free swim
    50 kick on back or side
    100 pull with 10 or less breaths
    above x 4
    Main Set
    10 x 300 @ 4:30-6:45
    #1 70 %
    #2 80 %
    #3 90 %
    #4 6 x 50 (hard interval) @ :35-1:15
    #5 recovery with fins(100kick/100 drag fingertips/100 DPS)
    above x 2
    (one 300 per round can be pull)

    400 IM(8 strokes FAST off each wall-easy between)
    100 easy
    4,700

    Wed. 7/15
    Warm-up
    800(300 free/100 IM) x2

    Main Set
    20 x 100 @ 1:30-2:30
    1-4 free swim aerobic
    #5 strong swim any stroke
    6-9 free pull aerobic
    #10 strong kick
    above x 2

    10 x 150 with fins @ 2:15-3:20
    odd: 100 kick/50 free with 3 breaths
    even: 100 IM/50 kick
    100 easy
    4,400

    Thurs. 7/16
    Warm-up
    200 free swim
    50 Rarm
    50 Larm
    50 RS kick
    50 LS kick
    200 free pull b/e 3rd

    Main Set
    5 x 200 free @ 3:00-4:40
    #1 50 strong/150 aerobic
    #2 50 aerobic/5o strong/100 aerobic
    #3 100 aerobic/50 strong/50 aerobic
    #4 150 areobic/50 strong
    #5 200 strong
    100 easy after each round
    above again but pull free

    16 x 50 with fins @ 1:00-1:30(breast is with a dolphin kick)
    4 with each stroke
    #1 kick
    #2 drill
    #3 perfect technique
    $3 strong

    5 x 100 free interval descends by :05 with each one
    example:
    1:30/1:25/1:20/1:15/1:10
    100 easy
    4,200

    Friday 7/17
    Warm-up
    150 free/50 fly kick on back
    150 free/50 back kick
    150 free/50 breast kick on back
    150 free/50 free kick on side
    above x 2 but pull the 150's and use your buoy as a board on the 50's
    if not done; stop after 30 minutes-we will do the main set as a group

    Main set 22 x 100
    9 x 100 @ 2:10 at 85-90% effort
    #10 100 % FAST
    100 easy
    9 x 100 trying to be within :04 of #10 @ 2:20
    #21 FASTER than #10
    100 easy
    3,800
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters 5:30 Workout - 7/16/09 - LCM

    by , July 15th, 2009 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LC Nationals start 3 weeks from today.

    LCM

    WARM UP:
    4 X 100 2:00
    2 X 150 3:00
    4 X 100 1:45
    2 X 150 2:45

    6 X 100 Free 2:00
    Swim all at 85/90%; #6 at 100%

    1 X 100 swim down

    4 X 100 Kick 2:30

    6 X 50 1:20
    Stroke
    Swim all at 85/90%
    IM'ers: 2 of each.

    1 X 100 swim down

    8 X 25
    odd: Blocks, sprint 20M
    even: Build to race finish.
    For 50M, swim half way and back.

    WARM DOWN: 4 X 50 easy 1:00

    3300M

    Updated July 16th, 2009 at 05:46 PM by RickMile

    Categories
    Swim Workouts
  12. Another day in paradise

    by , July 15th, 2009 at 12:53 PM (A comfort swimmer's guide to easy swimming)
    The early morning swims have been awesome this week. The air is cool and crisp, the sky is clear and the sun is peeking over the Ruby Mountains as I begin my workout. Life is good.


    SCM, Solo

    400 swim free
    200 IM drill
    200 kick choice
    (rev IMO, no board on back & fly)
    100 backstroke

    swim 12 x 100 on 1:55 in sets of 3:
    #1 smooth free (went 1:34-35)
    #2 faster than #1 (went 1:27-28)
    #3 IM, make the interval (went 1:44-45)

    pull 4 x 50 free on :50, make the interval
    (ave. :44)
    pull 4 x 50 free on 1:00, faster average than the first 4
    (ave. :41)

    50 easy

    swim 25 easy free,
    did 1 backstroke start from blocks (got a calf cramp, stretched it out)
    swim 25 back from blocks AFAP
    swim 25 easy free
    swim 25 free off the blocks AFAP
    (didn't get a time on the back, was under 15 on the free)

    100 swim down

    Total: 2800 meters
    Categories
    Uncategorized
  13. Day 18

    12x100 Mixed
    1-4 swim
    5 swim w/fins
    6-7 FL down FR back w/fins
    8 BR w/pos drive fins
    9-10 FR
    11 FL/FR w/fins
    12 Easy

    1200 LCM outside solo
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    Uncategorized
  14. 7/15 LCM 5:30am

    by , July 15th, 2009 at 08:35 AM (FREEDom)
    Swam with Eduardo. Mike C was there, but his neck was bothering him, so he did not swim. But I'll give him an honorable mention for getting up early!

    Water was OK, a tad on the warm side, but within my delicate tolerance levels for this highly tuned athlete.

    This workout was inspired from the latest USMS Swimmer magazine "favorite workout", which included the 16 x 100s on descending intervals. I took that as the theme for today.

    warm up [800/800]
    800

    set 1 [1700/2500]

    4 x 100 on 1:35
    4 x 100 on 1:30
    4 x 100 on 1:25
    4 x 100 on 1:20 just made 'em
    100 easy

    set 2 [500/3000]
    2 x 50 on 1:05 kick w/ fins
    2 x 50 on 1:00 kick w/ fins
    2 x 50 on :55 kick w/ fins
    2 x 50 on :50 kick w/ fins
    100 easy

    set 3 [600/3600]
    2 x 300 on 4:45 pull hyp 3/5/7 or snorkel

    set 4 [400/4000]
    2 x 50 on :55
    2 x 50 on :50
    2 x 50 on :45
    2 x 50 on :40

    warm down [200/4200]
    200 easy

    Tough workout for me, but glad its over. I definitely felt last nights practice. Considering we finished up at 8pm, and I'm back at the pool at 5:30am...

    Eduardo will be in Wales for 5 weeks or so studying abroad. I'll miss my most regular workout teammate... he has an extra gear I don't have, so he keeps me swimming hard when I might otherwise downshift. But then again, I could be his father too . I hope he enjoys his studies, and the extra curricular activities. And swim some too, Eduardo!
    Categories
    Swim Workouts
  15. Wednesday 7/15 - A few more days then TAPER!!!

    by , July 15th, 2009 at 07:34 AM (Mixing it up this year)
    My shoulder issue on the left side has now migrated to the right side. At least they both don't act up at the same time. I also know these are just my normal trigger points aching to be massaged. I guess I will treat myself.

    5x200 @ 3:45 Free barely made first one but got faster as I got warmed up. Why does it take so long????

    500 Free kick w/fins every 3rd 50 SPRINT
    5x100 @ :05R Back kick w/fins odds fashion model, evens arms perpendicular

    5x100 @ 1:45 Free w/sm paddles & bouy went 1:36, 1:34, 1:32, 1:30, 1:26
    5x100 @ 2:00 Back w/sm paddles and good kick

    200 Breast Kick knee felt better
    5x100 @ :10R odds Free #2 1 arm free alt side by 25 breath on non working side arm at side, #4 1 arm fly get good motion thru the abs and back

    Total 3700 meters

    Went 800 yards with the girls tonight as 200 Free then 24x25 Drills and alot of chit chat about state championships coming up.

    Updated July 15th, 2009 at 08:21 PM by Donna (add evening swimming)

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  16. Tuesday's Stuff

    by , July 14th, 2009 at 11:21 PM (Swimming, Life, and Other Stuff!)
    I'm really getting physically tired. I wasn't going to really taper for nats but I may need a break to keep my arms from coming unscrewed!
    I heard tonight we have 15 swimmers signed up for nats. I guess I will be on some relays. That will be FUN!
    I arrived a little late to practice, then socialized a little before I hopped in. I ended up doing my warm-up for a cool-down after my workout group finished.

    *300 Freestyle Swim (not sure of the int)
    *4 X 50 on 1:00
    *2 X 200 Freestyle (3:45 int)
    *3 X 50 Freestyle (1:00 int)
    *3 X 150 Freestyle (2:45 int)
    *2 X 50 Freestyle (1:00 int)
    *4 X 100 Freestyle (2:00 int swim hard)
    *6 X 50 Stroke (1:30 int)
    *2 X 50 Freestyle (1:00 int)
    *200 Swim (this was cool-down, I did an IM)
    *200 Swim freestyle w/paddles (this was warm-up)
    *200 Kick with fins(warm-up)
    *2 X 100 Stroke (20 sec rest, warm-up too)
    3,200 LCM

    The pool and Nasti lanes were really crowded tonight. It's great to see so many people out swimming and being active!
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  17. 7/14 - Dryland and evening swim

    by , July 14th, 2009 at 09:44 PM (FREEDom)
    5:45am dryland
    Did my normal circuit, but backed off a bit since I need to re-adapt to lifting again, since I've been out of the gym for a few weeks. A couple of exercises were painful with my "lane rope had" and PowerPoint elbow, so I limited those exercises.

    Arms:
    shoulder abduction
    shoulder adduction - skipped these, hurts my hand and shoulder
    one arm pull downs - hurt my hand some, but did them
    twists
    fly
    rear delt

    Legs:
    Leg press
    Leg extension - held my legs horizontal 3 x 30 sec with 70lbs
    leg curls
    hip adduction and abduction

    core:
    inclined situps - no weight, 2 x 1 min
    back raises

    treadmill - light jog for 20 mins. Need to start running some to get ready for a triathlon or two.

    Evening SCY swim 6:30pm
    Regular masters workout. Beth coached. Water temp was OK.

    warm up
    400 300 200 100

    10 x 50 on :45, work the turns
    8 x 25 on :30 fly
    100 easy
    4 x 50 on :55 back
    4 x 75 on 1:20 breast (did this back)
    4 x 125 on 1:40 free. The assigned set was 100s, but I wanted to do a little more.
    100 easy
    4 x 200 on 2:50 swim with paddles only
    8 x 75 on 1:10 as 25 kick, 25 swim, 25 fast

    300 warm down
  18. Weights - July 14

    by , July 14th, 2009 at 08:51 PM (Elise's Fitness Fun)
    I'm sure after the run and kick set yesterday, my legs welcomed a break. Hit the weights today. Starting to back down a little in the weight room by doing fewer sets:

    Bench press: 1 set of 90 x 10
    Lat Hi Row: 1 set of 140 x 10
    Military press: 1 set of 60 x 10
    Triceps press: 1 set of 50 x 10
    Alternating hammer curls: 1 set of 20 x 10
    Hip adduction: 1 set of 150 x 10
    Hip abduction: 1 set of 130 x 10

    100 bicycles
    25 crunches with med ball
    25 good morning darlings
    25 back extensions
    Categories
    Uncategorized
  19. Swim & Gym in the California Sun

    by , July 14th, 2009 at 08:23 PM (Swim like an Orca, but faster !)
    Western Slope Aquatic Center - Open pool
    Abby- Lifeguard
    Solo

    Not that the Sun is any different here, its just mixed with more pollution (think inversion layer) with a hint of sea breeze.

    Grabbed a Jacki Hirsty Workout after looking through everyone's workout, trying to pick one.
    only chopped 600 yards due to increasing little people.

    WARM UP 300 CHOICE

    SET 1
    4 X 75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
    3 X 100 DRILL/SWIM @ 1 : 30 (~ 10 sec rest)
    2 X 125 BUILD OR PULL @ 1 : 45 (~ 15 sec rest)

    SET 2
    100 EZ OR IM @ 1 : 35 (~ 10/15 sec rest) FR 1:15
    100 MODERATE @ 1 : 25 (~ 10 sec rest) FR 1:20
    100 HARD @ 1 : 20 (~ 5 sec rest) FR 1:15

    2 x 100 EZ OR IM @ 1 : 35 (~ 10/15 sec rest) BK 1:40
    2 x 100 MODERATE @ 1 : 25 (~ 10 sec rest) BK 1:40
    2 x 100 HARD @ 1 : 20 (~ 5 sec rest) BK 1:30-1:35

    3 x 100 EZ OR IM @ 1 : 35 (~ 10/15 sec rest)FR 1:20
    3 x 100 MODERATE @ 1 : 25 (~ 10 sec rest)1:15

    SET 3
    3 X THIS SET: (Did 3 x)
    50 KICK @ 1 : 05 (~ 15 sec rest)
    50 KICK @ 1 : 00 (~ 10 sec rest)
    50 KICK @ 0 : 55 (~ 5 sec rest)
    Cool Down 100

    Actual 3200 SCY

    Lords Gym 45 minutes
    Since Ive been out of the gym for about 2 weeks, I just picked up where I left off, I may pay for it tomorrow.
    My weight since I started in the gym has dropped from 206 to 194 lbs. (I'm 6'4") I can feel and see the difference ...
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  20. I wish I could brag like a triathlete

    This is exactly why I waited for the results to be posted, what I heard is not what was posted.

    Results are here and should be good for a giggle or two.

    Two things I wanted to brag about. First, I swam the 1500M and that alone might get me my first top 10 time. Last year, only 12 people swam it in my age group so the competition is fierce.

    What I really really wanted to brag about was my second fastest 50 free time. I thought I swam a 27.09 lcm which converts to a 23.30 scy. My fastest 50 was a 23.0 my sophomore year as the lead leg of a 4x50 free relay. What I really swam was 27.49 which puts me at 23.64 scy. A half a second drop from zones, so I am happy, but that second fastest time was going to be really cool. Brag worthy even.

    If you ever have the opportunity to swim the DAM Summer LCM meet, skip it The water was in the mid 80s Friday night for the 1500, and Saturday probably went from 80 to 82. It was hot (mid to upper 90s) and humid, the diving well was murky and there were touch pads only at one end of the pool. Not a great pool. The meet is well run, it is local and everyone was just there for a fun competition.

    This was an inseason meet for me, and I really just goofed off. I didn't enter the 200, I scratched the 100, swam all the 50s and the 1500. I did wear my Yingfa legskins for the 50s, and I noticed that they were exactly the same as the speedo fastskin II, except for two differences. Speedo's scales point the other direction, and speedo has much better colors.

    If you look at the results, and you notice that there is someone with the same last name as me who might be my wife. What you will also notice about this person is that they kicked my ass in the 1500M. This person only entered the 1500 because I entered it, wanted to scratch it, kicked my ass, acused me of letting her win and is now very much interested in training for the 1500/1650 after I told her I didn't let her do anything.

    TIMES!
    1500: 21:57.22
    50 Back: 35.85
    50 Fly: 34.45
    50 Breast: 44.25
    50 Free: 27.49

    With such stellar times, you must want to know how I trained for the strokes... yep, I don't do any breast or fly at all in practice, ever. If we have an IM set, I do all back.

    Relative to the 50 free, I sucked at everything else. That was the idea. I wanted to fill in some blanks on my check off challenge, and set some benchmark times. I would like to train backstroke seriously in the future, and now I have a baseline.

    Some asides:

    - I swam next to Bobby Patten in the 1500, who held and holds many zone, national and world records in the longer events. Being lapped in a long course race was humbling. Twice was just excessive. I couldn't see the other two who lapped me twice.
    - I didn't swim the 200 free, because it was last and I knew the heat would sap my energy. That would have taken the fun out of my meet.

    What's next?

    My next meet is in October, which will be my first USAS meet. I am tired of the 200 free being last, I just want to swim it fast, I don't care if the time counts for USAS, USMS or QbrainRUs. The October meet is just to get my A cuts. The A meets are at better pools, and they should have warm up/cool down lanes. The BB meet which I will start at, will not have warm up/cool down, and I think the only good pool that hosts a BB meet is BB Champs.

    In addition to getting better placement of the 200 free in the meet, swimming USAS will increase the number of meets I can swim. I asked in January what I needed to do to swim a sub 1:50, and many people suggested that I needed to race more. USMS just doesn't offer that. I should be able to swim a meet a month from October to April in my quest to break 1:50, plus there is enough pool space at the new team that I can do a 200 free from the blocks once a week if I want to (I need to, I won't want to).
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