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  1. Tuesday 11/19/13

    Tuesday 11/19

    PM only SCY

    300 swim w/ under H2O turns
    6x50 @ :50 kick w/ board (odd: FR, even: BR)
    300 @ 3:45 pull w/ buoy + paddles + snorkel

    8x50 @ :55 BR swim w/ fins 25 FL kick/25 FR kick
    8x25 @ :30 under H2O pullouts no breath

    100 EZ

    4x75 @ 1:00 kick
    300 @ 3:30 pull w/ buoy + paddles breathing 2-4-6 by 50
    200 @ 1:00 rest kick FAST
    RD1: kick = BR no board
    RD2: kick = FR side kick
    RD3: kick = FR w/ board + fins

    400 EZ

    Total: 5900
    Swim Workouts
  2. Tuesday, Nov. 9

    by , November 19th, 2013 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    3 x 50 scull
    6 x 50 fly drills
    50 EZ
    4 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    -- 4 fast hands, 4 SDK
    100 EZ

    8 x 30 SDK from the blocks, cruise back
    -- worked on 100 pace SDKs, gliding a bit after the dive
    100 EZ

    6 x 25 fly w/fins @ :35
    -- wanted to do 10, Rushall style, but wasn't happening
    100 EZ

    5 x
    4 x 25 @ :30 + 50 EZ @ 2:00
    1st 3 25s = UW 15 m
    4th 25 = 100 pace

    100 EZ

    4 x w/fins
    1 x 25 @ 100 pace
    :15 rest
    1 x 25 shooter
    1 x 50 EZ @ 2:00
    -- this was a Tall Pall set he recently posted. not easy

    100 EZ

    Total: 3500


    Laid off the AFAP work today, trying to give my body a little break, and focused on 100 pace with some breath control. I have a massage tomorrow, so hopefully my body will be ready to go on Thursday with about 10+ more hard training days to go before I taper for NE Champs. I'm going to do the same taper I did before Indy last year, which was shorter than usual because I knocked lifting off early. Despite almost no lifting for months, my upper body seems just as stacked and tank-like as usual.

    I've been having fin issues lately. I've used Water Gear fins for years. But when finally ripped and I tried to replace them, my new ones didn't fit. One size is too big and the next size down seems too tight. I've been using the tight ones and wondering if maybe that was contributing to some cramping. I ordered a pair of Sprint long blade fins and they look just perfect. Going to try them out tomorrow.

    Interesting article of passive vs active rest for sprinting: Though who goes 60% during active recovery? Not me.
    Swim Workouts
  3. Tuesday, November 19, 2013 10:55-11:40am

    by , November 19th, 2013 at 04:31 PM (Fast Food Makes for Fast Swimming!)

    300 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board

    4 x 150 Free Pull @ 2:00 (held 1:45s)

    Fly Fun Set (all with short fins):
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    1 x 50 Fly (200 Pace) @ 1:00
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    2 x 50 Fly (200 Pace) @ :55
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    3 x 50 Fly (200 Pace) @ :50
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    4 x 50 Fly (200 Pace) @ :45

    On the 200 Pace 50s I was holding :30/:31s, yeah I know I had fins...but they were more for moral support anyway. I'm an all arms flyer for the most part.

    100 EZ

    1 x 50 Fly Fast (no fins here now)(went :29)

    50 EZ @ 1:30

    1 x 50 Fly Fast (went :29)

    50 EZ

    Lane sharing at this point...

    100 EZ and out

    2800 Yards

    That's how I deal with it. I was past my normal yardage distance anyway, and felt good with the fly stuff I got in today. That set was actually tougher than it looks. The descending intervals on the increasing reps of 50s made it a little tougher at the end...especially trying to maintain :30/:31s

    Updated November 19th, 2013 at 04:58 PM by jaadams1

    Swim Workouts , Daily Practices
  4. Tuesday, Nov 19, 2013

    by , November 19th, 2013 at 02:09 PM (Trying to Train Smarter, Not Just Harder)
    Boy, the year is slipping away! Can't believe it's already mid November, with the holidays approaching. Been super busy at work, plus in the doldrums last week - one of my oldest kids friends from HS killed himself - with a new baby and young wife - he had been suffering from depression for quite a while, and apparently had a tumor on the pituitary, but it is just so sad and senseless. Did my swimming, but my heart just wasn't in it - my son, who was his friend, has what I thought was even MORE serious depression, so this hits home rather hard. Eric vehemently states he has no plans to hurt himself, but I'm sure his friend said the same thing. Life can be so hard, sometimes.

    Anyway, sort of back in the swing of things this morning, went back to the gym & then to the pool, swam solo. Air temp dropped 25 degrees from yesterday's balmy, but humid 71 (at 5:30am) so it was a bit chilly on the pool deck!


    1000 - 100 free, 25 back/25 breast
    800 - 2 x 400 pull
    600 - 4 x 150; 50 free, 50 kick, 50 free (wore zoomers)
    400 - straight swim
    200 breast/free by 50's

    Total: 3000
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-11/20/13

    by , November 19th, 2013 at 01:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:30
    1 X 50 1:00
    4 X 25 :40 #4 on 1:30
    Four rounds.
    Round 1 fly, 2 back, 3 breast, 4 free

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

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Week 60 - Tuesday

    by , November 19th, 2013 at 09:34 AM (After a long rest)
    I woke feeling good again this morning; a little stiffness in my Lat's but nothing compared to how I have felt in the past.

    Today's workout was very long and boring, but it did have some faster stuff mixed in which I tried working.

    Today's workout
    3x(1000 with snorkel on 12 mins, 5x100 holding 1min on 1.15, 6x50 back on 50)

    Total 5400scy

    The 1000s were pretty boring but I focused on my left hand entry and turns and got about 40 seconds rest. The 100s were hard and I held 1min for the first round, but slipped to 1.01 and 1.02s on the second and third round. The 50s I held 35s.
    Swim Workouts
  7. Whole goal today was to hit 500 miles for the year

    by , November 19th, 2013 at 08:39 AM (Mixing it up this year)
    Well I made it to 500 miles. Tried doing some sprint work but had a hard time getting out of distance mode.

    500 free
    500 free kick w/zoomers

    200 fly scull drill w/zoomers & snorkle
    200 fly torque drill w/paddles & snorkle
    8x25@1:00 shooters w/zoomers
    200 1 arm fly alternate rt /lt by 50 w/zoomers
    8x25@1:00 fly first 4 were in distance mode holding 22's last 4 were in my attempt to do sprint mode in 19's

    200 free w/snorkle EZ
    300 free kick w/zoomers

    Total 2500 yards
    Swim Workouts
  8. 11|18|13 - SCM - 25 minutes

    by , November 18th, 2013 at 11:46 PM (Blog)
    150 free WF

    4 x 50 on 2:00 free alternate WF/WFP
    • hypoxic out / 1-3 breaths back

    4 x 25 on 1:00 free, fast WF, hypoxic
    • 12.x - 12.x - 12.x - 13.x (last effort made this tiny 575m workout feel very gratifying)

    8 x 25 on 0:30 free, wind down WFP

    25 flutter kick fast for time
    • 18

    Need to buy techshorts, training shorts, 2 - 3 nose clips, and goggles. I may need to get some fins too, something longer than the short ones I have now.

    Not sure if this is a good sign or what, but I am feeling good about my swimming lately. Nothing is nagging me too much either.

    Crap! Just realized I need to get a firm hour in of block starting - like this week already.

    Goal pace: 264.66 miles
    Actual current pace: 245.35 miles
    (not sure that I care about this)

    Updated November 18th, 2013 at 11:51 PM by __steve__

  9. Monday 11/18/13

    Monday 11/18

    PM only SCY

    400 swim every 4th 25 scull
    8x25 @ :40 odd: drill, even: under H2O FL kick
    4x100 @ 1:15 pull w/ buoy + paddles breathing 4/6 by 50

    8x75 @ 1:15 50 perfect stroke FR/25 under H2O FL kick FAST
    100 EZ

    4x200 @ 2:30 1st/4th 50 FAST
    5x150 @ 1:50 last 75 FAST
    6x100 @ 1:05 AE

    100 EZ

    4x50 @ 2:30 swim w/ paddles + fins FAST
    400 EZ

    Total: 5550
    Swim Workouts
  10. Week 60 - Monday

    by , November 18th, 2013 at 09:56 PM (After a long rest)
    I woke up feeling great this morning. I generally feel pretty good on Monday's and I guess it's down to the extra sleep on Sunday.

    Yesterday was a great relaxing day. The weather was awesome in the mid 80s and I hung out seperately with both my kids. I went shopping with my daughter and spent an hour yesterday afternoon just sitting with my son talking.

    My son turned 13 today and we gave him his birthday presents last night. It's so hard to believe he is 13. The scary thing is that he will be driving in a couple of years and going to college in just a few more. I am very proud of him for all the challenges he has overcome(he is ADD and dyslexic) and he has come such a long way(we still have some challenges but he has come a long long way in a very short space of time).

    Today's workout was long and normally would have been very difficult but today I felt great in the water. I was a little tired at the end of the workout but that's expected after all that yardage.

    400 free with snorkel
    6x50 catchup on 45

    Main sets
    6x500 pull with paddles descend 1-3,4-6 on 6mins
    200 easy
    12x50 kick with fins on 40
    6x200 free descend 1-3,4-6 on 2.30

    Warm down
    100 easy

    Total 5800scy

    I had a great set of descending pull 500s going 5.14,5.07,5.04 on both rounds. This set was like the 200 set I did last week where I knew after the first swim I was going to have a great set due to how comfortable I felt. This set got harder as it went on and last 500 in particular was quite hard. The kick set with fins I worked hard and held 30s. I was not expecting the 200 set but worked them as hard as I could. This set was not super fast but I after the pull set i was pleased with how i swam. I went 2.13,2.10,2.05,2.14,2.211,2.05.

    I recall someone asking me whether I pulled quicker than I swam and I said that it was close between my swim and pull. I think right now I am pulling much quicker than I am swimming. My pull is getting quicker and quicker and I feel very consistent and strong.
    Swim Workouts
  11. Monday, November 18, 2013 12:05-12:50pm

    by , November 18th, 2013 at 05:27 PM (Fast Food Makes for Fast Swimming!)
    I had to work again last night for 12 hours. Was sort of forced into holding over till 3:00am because two of the three maintenance guys called in "sick". We all know better, but... It would've been better knowing ahead of time that I was going to work late. Last minute changes suck. But on the bright side, I got to sleep in till 11:00am.

    I swam this morning's (afternoon's) practice wearing an old Yingfa jammer over a brief, with no size 38 drag suit on top. I usually just wear the brief with the drag suit 98% of the time in practices. Who wants to show up to a YMCA lap swim in just a brief saying "HELLO!! to all my in the water staring at me!"???
    In a way, swimming today I felt naked with the lack of drag on me. I was zipping through the water rather effortlessly today. Strange.

    500 Free - descend 100s to fast
    felt sort of like the first 500 of my mile last weekend

    5 x 100 Free Pull @ 1:20 (held 1:06s, and 1:05 at the end)

    10 x 50 SDK on back w/ short fins @ :50 (held :35s)

    4 x 75 Free @ 1:00
    :30 rest
    4 x 75 (3 Free, 1 Fly) @ 1:05
    :30 rest
    4 x 75 (2 Free, 2 Fly) @ 1:10

    While it would've been nice to continue the progression, I didn't want to overdo myself. 4 x 75 Fly would've probably been the lap swim ends at 1:00pm. <-- good excuse!

    200 EZ and out

    2600 Yards
  12. Monday, Nov. 18

    by , November 18th, 2013 at 03:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    600 various
    100 scull
    100 evil kick
    5 x (25 shooter + 25 feet first scull w/fins)
    50 EZ
    6 x 50 fly drills
    6 x 50 DPS free @ 1:00
    50 EZ
    2 rounds of:
    20 x 25 w/fins @ :30, all 25s done 15 m UW
    odds = free
    evens = back kick
    100 EZ between rounds

    Total: 2950


    Just did a recovery workout today. I'm really sore from training and the meet. Looking at my flog, I've done 3 weeks of hard training, so my body probably thinks it's time for a recovery week. But I hate to take one now bc I'll start tapering for NE Champs in two weeks. I may just work on short speed tomorrow.

    I checked the results of the meet. They had my 25 back listed at 12.94, which is what I thought I saw on the electronic timing, rather than 12.38. It's still a PR though and very good for a so-so pool and no rest. Looking ahead to the Sewickley meet on Dec. 1, I'll probably swim 50 fly, 50 back, 25 free and 25 breast, though it might behoove me to swim the 100 IM.

    I met John Kuzmkowski at the Y meet. He's swum 2000+ miles already this year and is aiming to break the record.
    Swim Workouts
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-11/19/13

    by , November 18th, 2013 at 02:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    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 200 kick

    1 X 50 easy 1:00
    1 x 75 build 1:30
    1 X 100 fast 2:30
    Four rounds, 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 1-3
    100's: faster by round

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. Back in a nice cold pool

    by , November 18th, 2013 at 08:38 AM (Mixing it up this year)
    This was a little colder than normal since normal at the CCAC has been 80 lately, but today felt like 78. Nice for some good swims.

    500 free
    500 free kick w/zoomers

    500@8:00 free w/paddles & bouy in 7:13
    400@8:00 IM in 7:03 went out in 1:45 for the 100 fly
    300@8:00 breast kick in 8:35
    200@4:00 back w/paddles in 2:12
    100@2:00 fly in 1:41 felt good here

    200 free kick w/zoomers
    300 free w/snorkle EZ

    Total 3000 yards
    Swim Workouts
  15. 4500 yards

    by , November 17th, 2013 at 09:51 PM (Alex's swim journal)
    Scotty and I did the 80 x 25 on :45 workout again... I wasn't swimming as fast today because of yesterday's 4000, so was just happy to get through it and have a good bit of up-tempo swimming. We modified it going in, swimming a 200 recovery between strokes and then dropping the interval to :30 for the freestyle 25s, to get it done with.

    WU (1100):
    200 fr/pull
    200 bk/pull
    200 br
    100 fr
    100 bk
    4 x 50 bk/fr drill
    100 IM (1:37)

    MS (2700)
    20 x 25 fly on :45
    200 recovery
    20 x 25 bk on :45
    100 recovery (bathroom break)
    20 x 25 br on :45
    200 recovery
    20 x 25 fr on :30
    200 recovery

    400 IM off the blocks (6:38-:39)

    CD: 300 EZ swimming

    4500 SCY total.

    The 400 IM off the blocks was not as good as the one I did a couple of weeks ago, but I was pretty beat from going 4000+ two days in a row.

    Going to sign up for the meet sometime this week... need to do conversions form SCY to figure out what my SCM seed times should be.
  16. Inaugural Mudhole Y Meet, Nov. 17

    by , November 17th, 2013 at 06:12 PM (The FAF AFAP Digest)
    I ventured out to the Greensburg Y in Greensburg PA for my first ever Y league meet. Four of my Sewickley teammates were there (see below) and I met lots of other Y meet swimmers. Great fun had by all. And what a food and drink spread! Here's how it went:

    25 back, 12.38

    I was lucky I got to swim this event. My entry went missing. I was scheduled to swim in heat 7 (the slowest heat) with a NT. But I was in heat 1 of the very next event. My teammate Ben Mayhew graciously switched spots with me so that I could swim in heat 1 (they swim fastest to slowest here), which is where I had seeded myself anyway. I had a little gridge going with Coach Bill. (Jim video'd) But I handily beat all the boys in this race! I went a 13.0 in the Sprint Classic, so this time was really flying. I had to triple check to make sure it was correct. Perfect breakout and perfect finish (see photo below). I thought I might be past the 15, but I took the same number of strokes as usual. 5+ minutes rest until ...

    100 breast #1, slip & fall; 100 breast #2, 1:15.2

    I knew the plastic blocks were slippery from warm up, but I took a really ignoble spill here. I pushed off, slipped and landed sideways curled up in the water. That has never happened to me before! So I will now be forever wary of plastic blocks. I decided to put my shammy towel on the blocks for the rest of my races. I had been in heat 1, but they slipped me into heat 4 -- a benefit of Y meets that probably wouldn't happen at a USMS meet. Had to swim by myself though. I was still discombobulated from the spill (hip hurt) and can't say I gave it 100%. But given that I did not rest at all for this meet, this is a very solid time for me. I went a 1:15.0 on a few days rest last year. Even though I wasn't really pushing it, my legs were hurting the last length. Pic below shows my head needs to be further down. I wish this time counted for USMS, but c'est la vie.

    50 breast, 34.0

    Didn't have much rest after the 100 breast, but gave it a go. I was doing fine, but then really tightened up the last 10 yards and had a major glide into the finish. As a non-breaststroker, I never really know when to glide vs. short stroke. This is much slower than I went at the Sprint Classic (33.1) , but that's how it goes. Technical errors and the pool was obviously much worse too. Few heats of rest and then ...

    25 fly, 12.3

    This was decent, though .3 slower than the Sprint Classic (where I had a perfect race). Had a bad breakout again -- too deep and it was slow. Wish I could fix this. Finished second. But prevailed in my gridge race against my other teammate John (who is really a 200 flyer).


    All in all a fun experience and what sprinter couldn't help but be psyched by the 25s! I wish there had been a place to warm down; hit the showers instead. I did set 4 Y records. I may swim in the Y meet at the Sewickley Y on Dec. 1. Tuckered out now! I need to conjure up some ideas for the HIT forum.

    Updated November 17th, 2013 at 07:10 PM by The Fortress

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  17. 11|17|13 SCM

    by , November 17th, 2013 at 04:55 PM (Blog)
    2 x 50 easy sprint tapered to easy swim

    16 x 15M on 1:00 - 5:00 DFS free with 3-4 sprint strokes
    just 7 - 9 second high voltage efforts

    3 x 50 on 2:00 WFP
    25 + turn hypoxic, breathe 4, 3 and 2 respectively back

  18. Saturday, November 16, 2013 Trifecta Meet Results

    by , November 17th, 2013 at 02:36 PM (Fast Food Makes for Fast Swimming!)
    I knew this was going to be a rough and tiring meet for me for many reasons. I had worked the previous 23 days in a row, with about 1/4 of those days being 12 hour days as well. Friday prior to the meet was one of those 12s, but luckily it started early and was done at 11:00pm.
    Got to bed maybe around 1:00am, and the alarm clock at 7:00am was wayyyyy too early for me. Got the kids rounded up, made some PB&Js, somehow was able to get my wife to come along too, and got rolling down the road for the 3 1/2 hour trip to Moscow, ID. We saw our first snow of the year, right around Pullman and Moscow where the elevation is 2500+
    2nd hard part of the day was my event schedule, which is nothing new, but in combo with my work, and "lack of training", I knew it would be tough. Yeah, I swim 5 or so times a week, but the minimal yardage and stuff I knew wasn't enough to be able to power through all the events like what is ideal. I had my game plan set though, and was focused mostly on the 200 Fly, and to have fun with the other ones.

    I was in the 3rd heat of the 1650 (3 heats is rare!!), with one of them being 40 minutes, and the other one about 30 minutes. I didn't bother warming up in the general warmup prior to the race. I got in about 100 yards in the warmdown area, which was a nice 86+ degrees...more of a hot tub. Mainly to get my suit tied tight, and give my shoulders a little rotation before the race actually started. The racing pool was a great 79/80 degrees though.

    I don't have actual splits yet, hopefully they'll arrive on email soon so I can begin processing the results. The meet ran from 1:00-who knows what time. I left at 6:30pm, and they still had 100 Breast, 200 Back, 50 Free, and 500 Frees to go (at least another 50-60 minutes). They had lots of breaks, and other issues that seemed to drag on. Plus we have quite a few senior swimmers (81, 85, 91, 92) that take longer than me to finish their races, so the timeline was a bit stretched out. Even with me leaving out of town by 7:00, I didn't get home till 10:30pm, which I was wide awake for giving my normal working hours at my job.

    1650 Free - 18:56.xx
    My idea on this was to start out really easy and treat the event like a warmup. For the first 300 or so I did this, and there was a "new to our area" masters swimmer right next to me, a guy in his early 40s. He was hugged right up to the laneline, drafting me hard, so I wanted to see if he was ready to go. On the 4th 100 I accelerated a bit and he tried to stick with me, doing ok. On the 5th 100, I came off the wall with a couple dolphins and kicked in the afterburners getting myself up to "race pace". Not exactly my Indy Nationals race pace, but my pace for today...enough that I knew I could handle. I was able to maintain pretty well, though I know I felt a little lull in the swim around 1100-1200 or so. I checked the clock a few times though the swim, and knew I was going to be pretty close to the 19:00 mark based on my quick math in my head, so I picked it up in the last 300 to be sure I'd be under. Good thing, because it was closer than I thought. This was a really good swim...only 1 minute, 10 seconds slower than my swim at Indy last spring.
    My splits from looking at the clock were roughly 5:35/5:40 at the 500, and 11:20/11:25 at the 1000. There was a small running clock on the opposite wall of the large timeclock that matches the time, so it was nice to see after I came off the turns.

    50 Free leadoff in the 200 Free Relay - 24.56
    This happened right after a 10 minute warmup break, which doing anything that close to a 1650 is just tough. I led off next to the team from Central Washington beat of course (24.0) because any kid fresh out of high school can still do a 50. Central Washington lost their college swim team a while ago, and they started a masters club a few years back to use as a team. It's nice to see year to year what kind of new talent they bring to the races.

    400 IM - 5:08.73 (entirely cooldown pace)
    This literally was right after the relay, and I was in no mood to try to go fast. I got through the fly easily, probably 1:03ish, and then shut it down from there, cruising the next 300. Felt much better afterward. Had I tried to race this, I would've died a horrible death somewhere in the middle.

    100 Fly - 58.32
    Of all my races, this was going to be my real challenge with others. I was seeded 2nd to an 18 year old college kid (57.1 to 58.0 entry times). We started off fine, somehow I jammed my middle finger on the 25 turn, it still hurts today, and also the arch of my left foot cramped as I pushed off the 25 turn. I just tried to power on, and the cramp sort of went away. I was gaining on the boy (or thought I was) on the 3rd length, but couldn't pull it out on the final length. I don't like to get beat, but this one I couldn't help too much.

    200 Fly - 2:11.16
    splits from timing it off the video were 28.0, 1:01.1 (33.1), 1:36.0 (34.9), 2:11.1 (35.1)
    I really wanted to have a good showing in this one. Training well or not, tired or not, I was going to give it all I had on this race. I guess I'll be a 200 Flyer this year. It's easier to train for than the 1650 or 400 IM...and is easier mentally than the 200 Free. I'm a little weird, huh?

    50 Back on 200 Medley Relay leadoff: 30.9
    I just worked the SDKs off the walls and stretched out the swim. I had the 50 Fly coming up right afterward...and like any sprinter, I didn't want to wear myself out.
    It was nice having 3 other guys from my workout group there so we could do a couple relays. in the video is myself, Kurt (60), then Jack (81), and Rick (60). Many of you ask why I did back instead of fly? Jack wanted to do the fly rather than the back. His choice...not mine. Respect your elders.

    50 Fly - 26.25
    This was just all out speed. SDKed about halfway down the pool, 1 breath. Had a bit of a glide in finding the wall at the turn, but came off quick with good underwaters kicks. 2 breaths back and hit the finish strong. Fastest I've been in a while, and the first 50 I've done outside of Wenatchee in a while. I like to get my money's worth on away trips for meets.

    Well, these events concluded the "Combo Trifecta" - combo of the Brute Squad Tri, and the Butterfly Tri. They gave out award to those who completed the 3 distances of any stroke, or the brute squad, or the combo that about 8-10 people did.
  19. Back on the blog...

    by , November 16th, 2013 at 09:16 PM (Alex's swim journal)
    Wow, it's been a month since I've had a chance to blog any of my workouts. Things have been so busy that I've had barely enough time to get in the workouts, much less sit down to write about them. My goals have changed a lot since I last wrote... basically, just being realistic about what I can get done as I go through a particularly stressful and busy stretch with work and home.

    Work has been nuts; taking on the extra class this fall for adjunct pay is only making a slight dent in the income lost from budget cuts and the fact that one of my summer school classes didn't meet minimum enrollment and was cancelled (more time to swim in July and August, but tough to make bills in September). Haven't had to take on a part time job outside of school yet, but that may be coming here pretty soon. I'm also going back out on the academic job market for the first time in 14 years, see if I can land a job at a university that is not projected to be broke in the next two years. But making applications has been a huge drain on my time in the last month. Hope it comes to something.

    This is Anthony's last year at home and so we have been trying to enjoy him and help him with all the college application stuff... while catching as many of his activities. I think it's somewhat weird that he and I are both applying to colleges, though in different capacities, at the same time. He finished up a busy cross country season at the end of October and we are super proud of him. He finally earned his varsity letter and was even one of the captains of the team. The team banquet was last Thursday night and the coaches had such nice things to say about him. And if taking the ACT, a full load of advanced classes, running XC, and trying to finish up his college applications isn't enough... he also finished his eagle scout service project and is turning in the paperwork for that. He'll be our second eagle scout in the family, which is pretty cool, but getting the project done was crazy... and although Anthony got lots of volunteers to help him out, for his mother and me it was still like having an additional part-time job on the weekends for about 3-4 weeks there in September and October.

    The swimming has been sporadic. Where I averaged 6-7 swims a week for most of the year, the last month I have only gotten in 4-5 per week. GTD is not happy with me. I'm now 10 miles behind my goal pace. At 472 miles, though, I still feel pretty good about the year... and though I may not reach 550 (who knows? I could pull a comeback) I will certainly get to 500 for the second straight year. And the rest might be doing me good now anyway...

    A couple of Sundays ago I swam a 400 IM of the blocks at the end of a really hard workout (80 x 25, 20 of each stroke) with Scotty. I PR'd by 9 seconds with a 6:33. And my backstroke is getting a lot better... when I have gotten in, I've been focusing my workouts around improving technique and endurance for backstroke (with sets like 10 x 100 on 2:00) and I think its starting to pay off in my 200 times. Today's workout was a repeat of one I did last Sunday, but the backstroke 200s were 5-10 seconds faster:

    WU (1000):
    200 fr/pull
    200 bk/pull
    200 br
    4 x 50 fly on 1:00 (:48-:49)
    4 x 50 drill bk and fr
    1:00 rest

    MS (2000/35:00)
    4 x
    200 bk + 50 fr pull recovery on 4:30 (BKs = 3:18, 3:19, 3:19, 3:20)
    4 x
    200 fr + 50 bk pull recovery on 4:15 (FRs = 3:03, 3:03, 3:07, 3:06)

    CD (1000)
    4 x 50 drill, bk/fr
    4 x 50 fly on 1:00 (:49s)
    200 bk
    200 br
    200 fr pull

    I've been doing a lot of moderate paced, short interval, mid-distance stuff lately... mostly because that's my comfort zone... training at the 500-1500 paces. What I'm happy about is the fact that I'm doing these workouts now with backstroke; which means my endurance in that stroke is getting a lot better, even as my body gets a break from the really hard, fast 50 repeats I had been doing to improve my 200 times. I'm definitely in striking distance of 3:00 for 200 back (I time-trialed a 3:09 way back at the beginning of September and I feel much stronger now).

    I was going to do an SCM meet in Illinois the first weekend in November, but I also had a conference that weekend in Milwaukee, so I thought it would be best just to save my energy. Our plan is to head up to the SCM state meet for WI at the beginning of December. 1500 is already closed (they're only taking 12 swimmers I think), but that's OK, because Scotty and I have concocted a little competition to make things interesting. My back versus his breast; we'll each swim the 50, 100, and 200 for our respective strokes and add up the times (and they should be pretty close, we often swim head-to-head br v bk in practice to make things interesting. The 400 IM will be handicapped somehow b/c we're about :30 apart on that event... I'm thinking add only our improvement from 400 IM at the LCM state meet. So, I could still win if he beats me by :30, but I swim :10 faster than my previous time and he only swims :09 faster. We'll see, we're just trying to keep it fresh and keep pushing.
  20. USMS Baylor SCM Meet

    by , November 16th, 2013 at 06:36 PM (After a long rest)
    I woke up feeling ok, not bad but not great either. Yesterday's workout was hard and I was stiff today. The Baylor meet is about 30 mins from my house with no traffic and I had a clear and quick journey to the pool. The pool is a nice facility and has the best locker rooms of any swimming facility I have ever swum at; it reminds me of a country club in quality and there is a seating area with big tvs, both wet and dry areas and tons of showers, and classy wooden lockers. The locker room also had a huge hot tub and steam room.

    The meet was run very quickly, with all events being swum mixed. The challenge entering this meet for me was I did not have any SCM times as a master and also swam the 50 back and 100 IM which I don't normally swim. My two team mates who entered the meet with me swum very well. Both Nikki and Bill were chasing world qualifying times and both got a qualifier and got very close in a number of others races. Nikki in particular swam an awesome 400 free and Bill swam a great 100 free. I swum ok today but not as quick as I had hoped which I think is a result of where we are in our training program right now. As usual I had a lot of fun and it was great meeting Chowmi in person and seeing a number of the DAMM team and coaches I swam with at SMU over the summer.

    Today's swims

    400 free - 4.24.14
    200 free - 2.04.38
    50 back - 30.60
    100 IM - 1.04.24

    It's hard for me to look at any of these swims as anything other than good, but I know I can go a lot quicker and I am really looking forward to my taper after Christmas.

    Updated November 16th, 2013 at 07:13 PM by StewartACarroll

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