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  1. 11.21.12 - Wednesday workout

    by , November 21st, 2012 at 10:08 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Keith, Roger, Aundrey, Meredith, Meredith's sister and Danny. Felt pretty good today. Fly was strong and I had a pretty decent 1650.

    SCY

    600 Warm up

    3 rounds of:
    * 100 Fly - 1:30 (made 1:20-1:25)
    * 25 Kick/75 Free - 1:30
    * 50 Kick/50 Free - 1:30
    * 75 Kick/25 Free - 1:30
    50 Easy

    1650 Timed - Open turns every 400 (4:55, 4:53, 4:52, 4:51, :34 - 20:05)
    100 Easy

    16 x 50 - 1:00 (4 x [2 Easy fly, 2 hard pull])
    100 Easy

    12 x 50 Kick - 1:00
    * 1-6 SDK w/ fins down, easy back
    * 7-12 Kick w/ board

    200 Cool down

    (5300 total)
    Categories
    Uncategorized
  2. Tues, Nov. 20, 2012 7:30-9:00pm

    by , November 21st, 2012 at 02:02 AM (Fast Food Makes for Fast Swimming!)
    The first half hour of practice from 7-7:30 was taken up by the awards from last weekend's meet over in eastern Washington. As a team we ended up in 3rd place. 1st and 2nd place teams had well over 100 swimmers each, and we only had 31 swimmers, but beat out another team with many more swimmers than us. Quality before quantity, right?

    We had a visiting swimmer who is in town for the holidays from the Sacremento, CA area. He's 17 and pretty quick. Said he was around a 4:55/5:00 500, a good breaststroker, and was a good IMer as well. Pretty much a duplicate of Jared who I normally chase in practice on a daily basis, so now I'm chasing two guys for a couple days.

    7:30--
    We got right to it with the workout, and basically skipped any type of true warmup...

    Our "warmup"/intro set:

    3 x 200 Free Desc. 1-3 @ LIFO + :15
    I went 2:20, 2:15, 2:11 hell of a way to warmup.
    3 x 200 IM Desc. 1-3 @ LIFO + :15
    went 2:40ish to maybe 2:35
    (1200/1200)

    Kick Set:
    8 x 150 SDK on back w/ short fins @ 2:15
    (1200/2400)

    Main Set:

    3 Rounds of 3 x 100 Free "get lots of rest" w/ 1:00 between rounds
    • Round 1 @ 1:20 (went 1:03/1:04/1:04)
    • Round 2 @ 1:15 (went 1:02/1:04/1:04)
    • Round 3 @ 1:10 (went 1:02/1:03/1:00) I tried to chase down the 'new guy' at the end
    200 EZ
    (1100/3500)

    Main Set #2:
    3 x 200 IM @ 4:30 Desc. 1-3 starting @ 85% effort
    went 2:31, 2:25, 2:21 <--pretty sure 2:21 is my best effort in practice
    (600/4100)

    500 EZ cooldown...did Free Pull

    ----------------------
    4600 Yards

    ================================
    494.20 miles swum (=869,793 yards, =795,338 meters).
    View my monthly progress | my milestones/awards | Go The Distance 2012 results.
    Most recent milestone achievement: 400 miles on 10/02.
    5.80 miles (= 10,207 yards, = 9,334 meters) to next milestone (500 miles milestone).

    Looks like I'll potentially hit the mark for the Nike suit after Friday and Saturday's practices.
    ================================


    Now I have two days off from the water, and wondering about Friday night's practice. Coach John is out of town this weekend, but his assistant will be running the practice. This could be good, or it could be really bad.
    She may really try to kill us, which I'm actually looking forward to. But sharks 'n minnows and relays is a very close 2nd.

    Updated November 21st, 2012 at 02:26 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  3. Tuesday, Nov 20 - Combo Workout

    Had a light crowd today - guess some are already on holiday. Swam with Peter, and the two Dave's.

    Also found out that Brooke Pate, the Masters coach in Huntsville, was hit by a car while on his bike Monday morning. Went and saw him today in the hospital. As bad as it is, it could have been a lot worse. So, remebering him in our prayers.

    We started out with some distance and then worked on speed. Peter has been sticking around after the others leave and he has been pushing me - I need and appreciate it.

    2x100
    3x500 on 7:30 (7:00, 6:50, 6:50) -need to push this more
    100 Back
    12x50 Kick on 1:00
    150 Back
    100 Free sprint - 1:10
    100 Free
    6x50 descending on :50
    300 Free hard - 3:55
    8x25 IM order on :30
    200 Back w/paddles hard - 2:35
    100 Free
    6x100 Free w/paddles descending on 1:30 (1:15; :16; :16; :15; :12, :10)
    4x100 Back w/paddles descending on 1:30 (1:24; :20; :19; :15) - These were two good sets for me
    100 Free
    100 Back
    50 Free
    50 Back

    5150 yards
    110 minutes
    Categories
    Uncategorized
  4. Tuesday, Nov. 20

    by , November 20th, 2012 at 06:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    5 x 50 single arm fly @ 1:00
    50 EZ

    Main Sets:

    8 x 25 burst + cruise, fast hands drills @ 1:00
    50 EZ

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

    5 x (25 fly + 25 EZ) @ 1:00-1:10
    25 fly = breathing 2 up 1 down, practicing breathing more as I think I may need more air in my 100 IM and 100 fly with all the SDKs
    50 EZ

    Did a set from HIT Workout #1:
    [ame="http://forums.usms.org/showthread.php?t=21634"]U.S. Masters Swimming Discussion Forums[/ame]

    4 x (50 + 2 x 25 + 50) free w/small paddles stolen from Lil Fort & fins
    1st 50 = 200 pace @ 1:00
    1st 25 = 100 pace @ 1:00
    2nd 25 = AFAP @ 1:00
    2nd 50 = EZ @ 1:00
    1:00 extra rest between rounds

    100 EZ

    2 x (6 x 25 @ 100 pace + 100 EZ)
    -- one round breast dolphin w/fins & small paddles
    -- one round dolphin kick w/board & fins
    -- meant to do another round, but I was too blasted

    4 x 50 torque drill w/paddles @ 1:30
    50 EZ

    Total: 3450


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

    Still feeling a bit from the meet. I guess 5 events takes more of a toll than my usual 3. Given that, I did an easy-ish speed workout today. Happily, the pool was pretty empty today. I hope it is tomorrow as well, though you'd think people would be doing their pre-turkey burn.

    I'm bummed, I seem to have lost my agility paddles. Checked lost and found and they aren't their either.
    Categories
    Swim Workouts
  5. Tuesday, November 20, 2012

    by , November 20th, 2012 at 04:55 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 62, pool at 81, 100% water clarity.
    Sunny skies with humidity at 57%

    Warm up:
    1x1000 RIMO by 250

    *Set 1*
    1x1200 IM as 50S(Strong)-50K(Steady)
    3 Rounds:
    1. 50 Fly, 50 BK Kick
    2. 50 BK, 50 BR Kick
    3. 50 BR, 50 FR Kick
    4. 50 FR, 50 D Kick


    200EZ BK/FR

    *Set 2*
    10x100 SDK/fins on 1:40
    1-5 as 2(25/back, 25/front) min 14-15yd under with flip turns
    6-10 as 2(25/front, 25/back) same as 1-5 plus desc 6-10
    • 1-5 did 1:16
    • 6-10 went 1:15 to 1:06


    500 BK DPS with compact streamlining turns

    *Set 3*
    4x150 on 3:15 as 100 sculling, 50 FR Swim strong
    • on 50s did 30s


    *Set 4*
    3(4x50) on 1:00 RIMO
    • FR - 31, 30, 29
    • BR - 42, 42, 41
    • BK - 37, 35, 34
    • FLY - 36, 34, 33


    *Set 5*
    3x150 on 2:15, 3x100 on 1:30
    Pull with Bouy, Paddles, Tube
    • 150s - 1:48, 1:42, 1:40
    • 100s - 1:10, 1:08, 1:07


    Warm down: 200 EZ Swim

    Comments:
    • Warmup - Again the water was warm, but did not feel as warm as yesterday.
    • Set 1 - Worked the turns, underwater transitions.
    • Set 2 - Started out moderate, but was able to build to strong effort.
    • Set 3 - Have not done sculling in ages, and it showed today, as doing :30/50 felt like doing :27.
    • Set 4 - During the second round I was wandering all over the lane, then really made an effort to relax arms on recovery and keep stroking smooth - and was able to drop the times a bit.
    • Set 5 - Gradually building up my pulling strength, but it always takes at least about 200 yds before I begin to establish a consistent pulling rhythm.

    Updated November 20th, 2012 at 05:49 PM by fdtotten

    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -11/21/20122

    by , November 20th, 2012 at 02:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:10
    8 X 25 sprint kick :40
    1 X 100 swim

    10 X 100
    odd: IM on 1:45
    even: best stroke(no free) 2:00

    4 X 250 free 4:00
    150 cruise/100 fast
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  7. Tuesday, 11/20/12

    by , November 20th, 2012 at 01:52 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warmup (800)
    200 free - 200 kick - 200 scull/swim (by 25's) - 200 pull w/buoy only

    Main Set (1500)
    5 x 100/1:45, odds back (went 1:30-31), evens free (went 1:23-24)
    2 x 250/5:00, 100 free/50 kick/100 back - went 4:05, 3:57
    1 x 500 free (went 7:20)

    Kick Set (500)
    10 x 50/1:10 - ave 57 on these

    Warm Down
    200 easy back & free

    Total: 3000 yards
    Categories
    Uncategorized
  8. Sunday 11/18/12

    Sunday 11/18

    AM only SCY (swim meet)

    Warm-up:

    500 swim
    400 I.M. k/sw/dr/sw

    8x100
    1 @ 1:30 first and last 25 FAST
    1 @ 1:20 D1-4

    8x50 @ 1:00 kick D1-4, 5-8

    8x75 @ 1:15 odd: rolling I.M. even: 50 FAST/25 EZ

    8x25 @ :30 V.S.

    2x25 dive sprint

    Results:

    100 FR (lead-off split): 52.7
    100 BK: 1:03.9

    800 assorted warm-down between the two events.

    Total: 3950
    Categories
    Swim Workouts
  9. 11.20.12 - Tuesday workout

    by , November 20th, 2012 at 10:13 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. The HSA master's coach was hit by a car on his bike yesterday. Looks like he will be ok but he has a couple broken bones. I miss cycling but events like this make me glad I got into swimming.

    SCY

    600 Warm up

    3 x 500 - 7:30 (6:30, 6:10, 5:55)
    50 Easy

    12 x 50 Kick - 1:00
    * 1-6 w/fins SDK down, easy back
    * 7-12 kick w/ board, no fins
    100 Easy

    100 Free timed (1:02)
    100 Easy

    6 x 50 Free - :50 Descend
    300 Timed - 4:30 (3:28)
    8 x 25 IM Order - :30 (Descend)
    200 IM Timed (2:35)
    50 Easy

    6 x 100 Pull - 1:30, Descend (1:10, 1:08, 1:06, 1:04, 1:02, 1:02)

    4 x 100 backstroke pull - 1:30 Descend (1:28, 1:22, 1:20, 1:15)

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  10. Kicking it up a notch today

    by , November 20th, 2012 at 08:25 AM (Mixing it up this year)
    I just could not get into todays workout so I changed my focus set to something I really had to work to make.

    500 Free
    500 Free kick w/zoomers every 3rd 25 moderate

    16x25@:45 kick 4 each stroke fly and back w/zoomers breast and free w/board
    8x50@1:00 as 25 drill/25 build
    200 kick w/zoomers lap 2 and 7 15m fast

    5x100@1:30 as 50 free/50 back w/paddles held 1:25's this really hurt good

    200 free w/good dolphin kick outs to 7+m
    100 free EZ
    200 free w/snorkle

    Total 3000 yards
    Categories
    Uncategorized
  11. Mon, Nov. 19, 2012 7:00-9:00pm

    by , November 20th, 2012 at 02:06 AM (Fast Food Makes for Fast Swimming!)
    Coach John was going to go easy on us. WIth this being a short modified week (no practice Wed. or Thurs. it may be interesting. I'm sure tomorrow won't be too bad, but then there is Friday night and Saturday morning to kill us. I'm not looking forward to them too much...but then again, we do have the high school girls back, and they don't really seem to want to work too hard.


    Warmup:
    600 (25 Free/25 V-Sit Scull/25 Free/25 SDK on back)
    (600/600)

    12 x 100 SDK w/ short fins on back @ 2:00 Desc. 1-4
    • 1st set of 4 went 1:15-1:10
    • 2nd set went 1:15-1:08
    • 3rd set went 1:15-1:03!
    (1200/1800)


    8 x 200 @ LIFO (last in, first out) + :30
    • just swim these...don't get red in the face or anything...
    • Odds IM (was 2:40-2:45ish)
    • Evens Fly, then Back, then Breast, then Free (all drillwork)
    (1600/3400)

    from the coach...about stuff...mostly keeping people heads in the right spot


    10 x 25 @ 1:00
    Odds V-Sit Scull, Evens "Doggie Dig" - a Nathan Adrian drill

    1 x 100 AFAP Flutter Kick w/ a board
    I did a 1:24!! and beat all them youngin's!

    4 x 25 @ 1:00
    Odds V-Sit Scull, Evens "Doggie Dig"

    1 x 50 Free AFAP
    did a :27 it was really wavy out there on the return 25 with 5-6 per lane like we were!

    2 x 25 @ 1:00
    V-Sit/"Doggie Dig"

    2 x 25 AFAP Free Sprint no breathers @ 1:15
    Crushed 'em!
    (600/4000)

    300 EZ swim

    ---------------
    4300 Yards


    Kinda nice to take it easy...wonder what's coming?
  12. Monday, November 19, 2012

    by , November 19th, 2012 at 09:42 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 74, pool at 82, 75% water clarity.
    Sunny skies with humidity at 62%


    Warm up:
    1x500 FR
    5x50 FR/K on 1:00
    1x250 BK/FR

    *Set 1*
    4(1x50 on 1:00, 1x100 on 2:00, 1x150 on 3:00, 200EZ)
    1. 32, 1:06, 1:38
    2. 32, 1:05, 1:37
    3. 31, 1:04, 1:36
    4. 30, 1:03, 1:34


    200EZ BK/FR

    *Set 2*
    8x100 Fly on 2:00
    • 1-3-5-7: 25/RA-25/LA-50S
    • 2-4-6-8: 50 1RA/1LA/2S, 50S


    500 BK DPS with compact streamling turns

    *Set 3*
    100-200-300-400-500 Ladder Pull FR on 1:30/100: Desc pace
    • Paddles-Tube-Bouy
    • Did: 1:15, 2:26, 3:40, 4:51, 5:54


    Warm down: 200 EZ Swim

    Comments:
    • Warmup - Water was really warm.
    • Set 1 - The 150s were harder than expected, really had to work the 3rd 50.
    • Set 2 - Worked on fly drills.
    • Set 3 - Was glad I could descend my pace
    Categories
    Swim Workouts
  13. Mon. Nov. 19 - Monday Morning

    Shared a lane with Keith and swam with Roger, Danny, Peter, the two Dave's, Meredith and Andrei. Arms felt tired and my shoulders just haven't felt right. So, I didn't feel fast, but I kept a steady pace and then, at the end, I swam the fastest 200 Backs I have swam. Keep working on Fly, but it still wears me out.

    3x100 Free/Back/Free
    10x100 Free on 1:30
    5x200 on 3:00
    550 Free
    3x300 Free on 4:30
    16x25 - 2stroke/2Kick Fly/Back order
    100 Back
    4x100 IM on 1:45
    3x200 Back w/paddles on 3:00 (2:45, 2:43, 2:40)
    100 Free
    2x50 Back

    5450 Yards
    110 minutes
    Categories
    Uncategorized
  14. Meet Hangover, Mon., Nov. 18

    by , November 19th, 2012 at 06:30 PM (The FAF AFAP Digest)
    Gym:

    20 minutes of rehab ex
    25-30 minutes of stretching/foam rolling

    Swim/SCY/Solo:
    2000 of slow mo drills & shooters


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

    I woke up with a meet hangover, tired and sore. I felt slightly better after the recovery swim, so am hopeful that I can rip off a good speed workout tomorrow. What looks more dubious is that I will have actual lanes to swim in this week. The pool was uncharacteristically crowded at 2:00 today when it is normally deserted. I am worried it will be a working around noodlers week. Blech.

    Still very happy with the meet, and glad that I persevered and swam the 100 breast in the middle. There would be no chance to swim it at NE Champs where both the 100 and 200 breast are adjacent to my best events. I signed up today:

    Sat: 100 IM, 50 free, 100 fly
    Sun: 100 free, 50 back, 50 breast, 200 free

    I entered the 100 and 200 free as if I were doing split requests. I haven't figured out what I want to do with those events. It will depend in part on what time I go in the open 50 free on Saturday. I'm also not positive I want to swim a super hard 100 free right before 50 back on Sunday. I might prefer to throw it in at the end of the day. No worries -- there is no contemplation at all that I will swim a 200 free for time.
    Categories
    Swim Workouts
  15. Mon Nov 21, 2012

    by , November 19th, 2012 at 03:56 PM (Ande's Swimming Blog)
    Mon Nov 21, 2012

    12 days till SCM meet

    Wedge starting blocks just arrived at the UT Swim Center, they are not installed yet and require new holes drilled in the deck

    Swam & Lifted on Sat didn't blog
    Didn't swim Sun
    Plan to lift today or tomorrow

    Made a last minute trip to SA yesterday to see a friend and went to bed late. Decided to sleep in some fro practice.

    Whitney coached
    SCY UT Swim Center diving well
    5:00 - 6:30 dove around 5:55
    Swam with Todd
    beside Larry, Gull, Sloan, & Keith,


    Warm up
    Missed it

    Main Set

    assigned 20 x 200
    4 on 2:40
    1:00 rest
    1 strong

    did: I'm tapering and dove in on #14
    so I swam easy and stayed out of the way on 14 & 15 then picked up the pace a bit but stuck with easy speed 150's

    Showed up again for Noon practice
    warmed up with Jim & Dale
    then swam and kicked easy
    did a few easy speed 25's


    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd
    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  16. Workout 11/19/12:

    by , November 19th, 2012 at 03:23 PM (Maple Syrup with a Side of Chlorine)
    Played basketball last night in the first time in over a month. Stayed for two hours, we had 12 guys so played 3 teams of four. Probably played a little over an hour total on court. My legs are sore, but functioning, however I was the recipient of a chop block to the right forearm and that smarts a bit. With the BU meet in a few weekends, no more bball for me until after the swim.

    Today:
    w/u: 200 Fr/200 Bk/200 IM drill

    Repeat two times:
    2 x 200 pull w/ buoy
    -1st round= Fr @2:40 - went 2:31, 2:28
    -2nd round= Bk @3 - went 2:45, 2:41

    4 x 50 kick on :55
    On next bottom, do ...
    1 x 400 FR GO!
    -1st round = 4:51
    -2nd round = 4:46


    break with other swimmers

    Repeat two times:
    - 4 x 75 IM on 1:15 (work walls, FAST last length)
    - 1 x 100 recovery kick

    200 loosen and out
    (Solo/Rec/3000 yds/65 min)
    ----------------------------
    Felt a little sluggish in the water today. Counting the meet last weekend, I was only wet three times, the last swim on Thursday, so that is to be expected. I've been using my chin-up bar daily and foam rolling more, so I think that helps to some extend in feeling ok in the water.

    The goal with the main set was to swim a 400 faster than the add-up of the pulled 200's. The kicks served as a transition into the longer swim. I am happy with those times, as it kinda justifies my base at 1:20 per hundred for sets, and I really attempted to kick more during the swims than I usually do. I wanted to keep playing with my breaststroke so did the IM rotations.

    I could have gotten in another 10-15 minutes of swimming, but decided to end where I was. A bit too beat up from bball to attempt some Quarter's Strong or burst/cruise efforts.

    Tonight I will be able to head to Bible study, and tomorrow night after work we are picking my daughter up from the train station in Albany - first time I'll get to see her since dropping her off at school in September. Looking forward to a fun visit with her over the Thanksgiving holiday.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -11/20/20122

    by , November 19th, 2012 at 02:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    1 X 50 fast 1:00 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

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

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

    4 X 300 pull 4:30
    Negative split each swim

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  18. 11.19.12 - Monday workout

    by , November 19th, 2012 at 10:57 AM (Pete's swim blog)
    Swam w/ Aundrey, Meredith, Dave, Dave, Dave, Roger and Keith. My back is a wreck after chasing kids through the science museum yesterday and driving home. Swimming felt good. Hurts now.

    SCY

    600 Warm up

    8 x 100 Up/Down Kick - 1:40 (:05)
    50 Easy

    10 x 100 - 1:30
    * Odds IM (1:25 -> 1:17)
    * Evens Free (1:15 -> 1:07)

    500 easy. Breathe every stroke on first 25. Increase a stroke per breath every 25 yds after that until failure. Start over. Made it up to 12 strokes per breath before restarting.

    4 rounds of: (Stroke = IM Order by iteration)
    * 2 x 25 stroke - :30 easy/hard
    * 2 x 25 kick - :40 easy/hard
    50 Easy

    3 x 300 Pull/Stroke/Kick - 4:00

    4 x 100 IM Order - 1:45

    3 x 200 Backstroke pull - 3:00 (2:50, 2:45, 2:42)

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  19. Speed work but I felt more like it was moderate

    by , November 19th, 2012 at 08:29 AM (Mixing it up this year)
    Just did not have the energy today but still gave what I had to the workout.

    500 free
    500 kick w/zoomers every 3rd lap fast

    8x25@1:00 burst & cruise odds fly evens free
    100 EZ

    5x100@2:00 kick w/zoomers
    #1&3 as 25 fast + 75 EZ
    #2&4 as 50 fast + 50 EZ
    #5 EZ

    6x(25 AFAP + 75 EZ free)@2:00 w/zoomers odds fly(16's) evens free(15's) for the 25 AFAP

    2x(50 + 2x25 + 50) @1:00 per section
    1st 50 @200 pace(40's)
    1st 25 @100 pace(17's)
    2nd 25 AFAP(16's)
    2nd 50 EZ

    300 EZ w/snorkle

    Total 3000 yards
    Categories
    Uncategorized
  20. 11.18.12 - NAC Sprinting Turkey Meet

    by , November 18th, 2012 at 11:08 PM (Pete's swim blog)
    Did the NAC Sprinting Turkey Meet. Met Swimosaur and Wookie. Both great guys and awesome swimmers. Packed up all 4 kids and left at 6:45 AM with plenty of time to make it to Nashville by 8:00-8:15 AM, warm up and be ready to go. My youngest has food allergies so we had to got a little out of the way to Chic-fil-a because they don't put barley in their flower. Chic-fil-a was closed Sunday morning so we went to Hardee's instead. We got my youngest some hash browns because there's no flour in those right? My wife drove which was awesome except she didn't take the shortcut. No problem... lots of time and I'm relaxing instead of driving. Half way to Nashville we found out that the hash browns are indeed made from flour mixed with barley. My youngest throws up all over himself and his car seat. Fortunately it was contained in a small area. Got to a gas station and bought their last roll of paper towels for $4.25. There's something wrong about cleaning up vomit with paper towels that expensive. Got things cleaned up and back on the road. Now, I'm late. The 2000 yd warm up I was planning wasn't going to happen anymore.
    Got to the NAC about 8:45 AM. First event was at 9:25. Managed about 1100 yds of warm up.

    The meet itself was great. Everything seemed to move on time. Facilities were great. Everyone was helpful getting me to the right place. Had lots of fun and look forward to doing it again even though I'm not a sprinter.

    When the meet was over, we headed across the street to a replica of the Parthenon. I've been there before but it was new for the kids. I think they were impressed. Unfortunately, it was closed for the winter on Sundays and we couldn't see inside. So, we headed off looking for something else to do. We knew Opry Mills (pretty much just a big mall) would be open on Sunday and have food. They had food but not much else. Kids liked the Lego store. My wife did some very limited shopping. She probably deserved more time shopping since she dealt with the kids while I swam. On the way to Opry Mills, I saw something called the Adventure Science Center. There were cars parked outside so it looked to be open. We headed back that way to check it out. Turns out is was awesome! The kids were 100% engaged for 3 hours. Even better, through our membership with a science center back home, it was free. Little swimming, lots of family time... great day!

    SCY/SCM

    600 Warm-up
    5 x 100 - 1:30, Descend (1:15->1:04)

    100 SCM free (Seed 1:02, Meet 1:04.51 [31.43 33.08])
    First of the Swimosaur v. McCoy battles. Alas, Swimosaur beat me on this one. I'll chalk it up to not enough warm-up but I'm going to have to pick up my game by more than a bad warm up if I'm going to out sprint Swimosaur.

    100 Easy
    8 x 50 Hard Br/easy free

    100 SCM Breaststroke (Seed 1:18, Meet 1:20.52 [39.08 41.44])
    I did 1:21.5 shaved and tapered at LC Nationals last year so this isn't too bad. I expected to be a little faster. I think I split the race ok. Just need to be faster.
    100 Easy

    200 SCM Free (Seed 2:18, Meet 2:20.70)
    Round 2 of Swimosaur vs. McCoy. Swimosaur was next to me in Lane 5 where I could keep an eye on him this time . Here's the splits:

    Pmccoy
    34.69 35.89 (1:10.58) 35.44 (1:46.02) 34.68 (2:20.70)
    Swimosaur
    34.00 35.91 (1:09.91) 36.13 (1:46.04) 35.65 (2:21.69)

    My start and dive were really good but Swimosaur took off and left me on the first 50. Dave B does this to me all the time in practice. I didn't panic but I began matching his pace on the second 50. That's were I started having some trouble. I didn't warm up in the competition pool so I didn't get any good markings for turning at the bulkhead. So at both 75 meters and 125 meters, I ended up a stroke short and coasted into the wall . Definitely cost me some valuable time. Swimosaur seemed to be falling off the pace a little. When this happens (rarely) to Dave B, my instincts are to go before he gets a second wind. Seemed to work here. Swimosaur got a personal best. I got a little redemption from the 100 earlier. I negative split this race. Probably should have gone faster on the first 50 and held a more steady pace over the final 3.
    100 Easy

    50 SCM Breaststroke (Seed 35.75, Meet 37.30)
    I went 37.04 at LCM Nationals last year. Dive and pull-out felt great. I wasn't at all comfortable with my stroke.

    100 SCM Fly (Seed 1:18, Meet NS)
    They combined the women's and men's heats on this one and I just wasn't paying attention. By the time I figured it out, they were gone. I was pretty tired so it wasn't a big deal. But I came to swim, not watch.

    25 SCM Breaststroke (Seed 17.30, Meet 17.06)
    The 25M swims were started from the bulkhead without blocks. It was different but I stayed with a track start. The br start was really good. Barely out touched the guy next to me.

    25 SCM Fly (Seed 17.30, Meet 15.29)
    Faster than my seed time but I can't remember where I got the seed time from.

    25 SCM Free (Seed 15.00, Meet 13.98)
    Had fun on all the 25s which is kind of weird since I'm not a sprinter. Seems that I did a much better job of guessing my 25 times than calculating my seeds for the other events.

    200 Cool down

    (425 SCM, 1800 SCY)
    Categories
    Swim Workouts
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