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  1. A good first day of this kids meet

    by , January 11th, 2014 at 08:19 PM (Mixing it up this year)
    I managed a great 200 breast considering I don't swim it much because of my knees. My 200 IM was 5 seconds faster than my best last year.

    Tomorrow is the 200 fly, 50 free and 400 IM to finish my IMX. I want to go 3:12.07 or better tomorrow in the 200 fly. Hopefully I can get there.
  2. Sat., Jan. 11

    by , January 11th, 2014 at 05:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    650 various
    4 x 25 shooter w/fins @ :40
    50 EZ

    Main Sets:

    2 x 25 burst SDK + cruise from a push @ 1:00
    5 x 30 burst SDK + cruise back from the blocks
    100 EZ

    4 x (broken 100s + 100 EZ)
    done as 4 x 25 @ :40 @ target 100 pace, no fins
    1 = free, goal = 14+ (13/14/14/14)
    2 = free, goal = 14+ (13/14/14/14)
    3 = breast, goal = 18+ (17/17+/18/18 high)
    4 = flutter kick w/fins, hold :11s

    300 EZ

    After the first set, I was pretty convinced that I couldn't do 20 x 25 @ 100 pace without fins. But I decided to give it a try with freestyle, expecting to miss a few. I also bumped the interval to :45, consistent with what Rushall says is acceptable for older drop dead sprinters.

    20 x 25 @ :45 free, no fins
    -- trying to hold 14+s
    -- made them all except #20 where I cramped and couldn't swim through it.
    -- getting to 30 of these reps seems really hard

    200 EZ

    Total: 3000


    I was pretty tired when I got in the pool. My shoulders felt fatigued form all the fly yesterday. But that didn't stop me from having a good workout.

    I've been thinking a lot about USRPT lately. So far I have the following thoughts:

    1. RPT is not all that new. Salo and his high intensity style workouts have been around for awhile.

    2. Rushall takes the idea of RPT and isolates it to the exclusion of everything else -- literally.

    3. He ignores research on the important of strength training.

    4. He is a bit cult-like in his declarations. Sometimes I feel like he's a swimming scientologist.

    5. I don't think USRPT applies at all to 50s, and Rushall seems to have conceded that they're unique.

    6. I think equipment helps and can transfer. Honestly, fins helped me become a great kicker.

    7. I don't mind using his 20-30 x 25 set to train for 100s, but that won't be the exclusive way I train for them. I will still use high intensity max rest sets as well.

    8. His sets are a great way to maximize your race pace training. But is maximizing RPT really a value in and of itself? More is better just for neural patterning? How much neural patterning do we need?

    9. Do you really have to go all in with USRPT? Or can you dabble in it for certain events?
    Swim Workouts
  3. Lackluster

    by , January 11th, 2014 at 05:21 PM (Alex's swim journal)
    Yesterday I got in for a throw down challenge workout that Scotty texted me, but just didn't have the energy at the end of the day... I was swimming slower than I have swum in a couple of years; just not recovering as quickly from the hard workouts this week. Here was the set:

    6 x 500 on 10:00
    swum as...
    500 EZ warm-up
    500 back
    500 free
    500 breast
    500 free
    500 fly*

    *I was so worn out by this time that I decided to break up the fly into 5 x 100 on 2:00. Ran into Scotty today and he said when he did the workout (the one he proposed!) he felt too tired so left out fly altogether... I win. (Though his 500 times were a lot better on the rest). My EZ free warm-up actually felt quite hard even though it was slower than my usual warm-up pace. My third freestyle 500 was basically just a slow recovery swim. I was sore and ached all over.

    Today I did 20 minutes (4K) on the rowing machine and 20 minutes of stretching on the mat to try to loosen up... even the rowing feels hard now. I got into the pool and did 1700 in drill after that. Not very impressive. hopefully i'll be a little better recovered for tomorrow's 80 x 25 on :45 workout with the gang.

    YTD totals:
    Swimming = 16.75 miles
    Rowing = 23K

    Updated January 12th, 2014 at 01:05 PM by mcnair

  4. Caps (and Goggles) off to Coach!

    If you are a Masters swimmer, you know there are a lot of swim meets during the winter months that you can choose (or not) to participate in. In our area, we have a series of meets that start in November and go through March. There is one meet per month. Our Coach, Sue, usually trains our group in such a way that those who wish to compete in the meets are prepared to do so. There is an extra boost to this training that starts in January. That means interval speed training, starts of the blocks, IM sets (or stroke sets-doing something other than Freestyle), and general technique work. Meanwhile, back at the U.S. Masters - national level, there is a competition called the 1 Hour Postal Swim that runs from 1-31 January. Yes, that's right. You guessed it. We are training for meets, but we (many of us, anyway) are going to participate in the Hour Postal, as well. We don't often get much in the area of long swims to prepare for the Postal because we are stroking it out and doing shorter distances to prep for meets. This year, thanks to Sue (and the wonderful management at our pool), we are being given the opportunity to train for the Postal. We are getting an extra hour of practice one day a week for the next couple of weeks to do some long swims. Yay! I am so excited! Wish us luck! And, here's hoping the weather doesn't ruin our long swim training time!
  5. Week 67 - Saturday

    by , January 11th, 2014 at 10:28 AM (After a long rest)
    I woke up early again this morning and once again felt pretty good. My daughter had two school events on Wednesday and Friday; her squad does not swim on Thursday and there is a meet this weekend she is not swimming. As a result she would have missed 5 days of practice and with her having an open meet next weekend we decided she would swim with me on Thursday and today. She did awesome on Thursday as I previously blogged. Today she did even better, swimming with the masters and doing most of the sets we did and this time without fins. I am so proud of her.

    Today's workout was a mix of aerobic and up tempo pace work.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45
    12x50 drill swim by 25 on 1min

    Main set
    4x(200 even pace on 2.30, 50 back on 40 fast, 50 easy recovery on 2mins)
    3x400 swum #1 with snorkel and over kicking, #2 perfect stroke, #3 strong on 6mins
    4x25 swum, 12.5 easy, 12.5 fast with turn, and 10 seconds rest

    Warm down
    100 easy

    Total 3900scy

    I felt quite good on the 200s going 2.01,2.00,2.00,1.59 by round. The 50s back felt really strong and I held 31s throughout. This set was good because we had lots of rest. My daughter did 150s to my 200s but on the same times on her 150 as my 200 and the same time on the fast 50 back. On the 400s the last one I went 4.15 and felt pretty good(probably 80-85% effort) the other two I held 1.10 pace per 100. I am slowly starting to feel better.

    We are doing a meet warmup, one quick swim, and a meet warm down tomorrow. It's been good the past three days swimming under 4k and I am really looking forward to next week. I have arranged to be off work on Thursday so will shave down after a short swim ahead of the meet Friday. Can't wait.

    Have I said, I am so proud of my daughter, she rocked today!
    Swim Workouts
  6. 1|10|14

    by , January 11th, 2014 at 06:47 AM (Blog)


    200 WARMUP

    20 x 25 @ 1:00
    Drill, bk, drill, br
  7. Friday 1/10/14

    Friday 1/10

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board 25 FR/25 BR
    100 I.M. drill

    5x100 @ 1:20 D1-5
    8x25 @ :40 V.S.
    100 EZ

    4x75 @ 1:20 BEST AVG (41.4, 41.6, 42.4, 42.5)
    3x100 @ 1:10 AE (1:03, 1:03, 1:03)
    4x50 @ :50 200 PACE (BK - 33.2, 34.1, 35.0, 35.1)
    3x100 @ 1:10 AE (1:03, 1:04, 1:04)

    Total: 2900

    PM swim:

    300 swim
    4x75 @ 1:30 k/dr/sw I.M.O.
    4x75 @ 1:00 Descend by 25

    8x50 @ :40 swim w/ grab paddles
    12x25 @ :15 rest odd: V-sit scull, even: under H2O FL kick

    4x100 @ 1:45 FR kick w/ board
    200 @ 2:40 BK pull w/ buoy + paddles
    4x100 @ 1:40 FR kick w/ board
    200 @ 2:40 BK pull w/ buoy + paddles
    4x100 @ 1:30 FR kick w/ board

    100 EZ

    Total: 5600
    Swim Workouts
  8. Friday, Jan 10

    by , January 10th, 2014 at 03:48 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    150 EZ

    4 x 25 AFAP from the blocks + 75 EZ
    -- IM order
    -- I felt really sore from weights, but my times were typical of what I usually go sore or not
    100 EZ

    20 x 25 fly @ 100 pace w/fins @ :40
    -- My goal time was 11 high-12. I made them all! I was quite surprised given how sore I felt.
    -- I did reduce the # of SDKs off the wall to 8-9.
    -- I guess next time I do this set I will add repeats. I don't think I can reduce the interval yet and Rushall specifies 30 x 25.

    300 EZ

    20 x 25 backstroke kick w/fins @ 100 pace @ :35
    -- I reduced the interval on these. My goal time was still 12.
    -- I missed #11 and skipped #12 and then made the rest.
    -- I took 9-10 SDKs off the wall.

    225 EZ

    Total: 3500


    I quite like the Rushall 25 sets for working on 100 pace. I didn't have any lactate acid build up. The hypoxic element and my lack of aerobic conditioning are really the limiting factors. Well, and the 25s do get more difficult as you progress. It was a mental challenge for me to get through 20 x 25 fly. But doing this set will give me some confidence for my 100 fly this season. Yeah, I know Rushall doesn't like fins, but I'm never doing that many 25 flys without fins or my shoulders would likely break off.

    I've been doing weights for 4 weeks now. I am due for a recovery week where I skip them. That will make my pool workouts more pleasant for sure!

    I did enter myself in the Allegheny Y meet on Jan. 19. But I am not at all exciting about racing right now, so I may bail. We'll see as it gets closer.
    Swim Workouts
  9. Friday, January 10, 2014 6:45-7:45am Meet Prep...I guess??

    by , January 10th, 2014 at 03:35 PM (Fast Food Makes for Fast Swimming!)
    I figure that swimming 2-3 days a week is sufficient enough to keep my body in shape. Actually keeping it in superb racing form, I doubt it, but we'll just have to see with this weekend's meet on Sunday. At least it's right here at home.

    I also have to deal with a 12 hour workshift tonight, ending at 3:00am, then have to wake up on limited rest to prepare for and host a birthday party for my daughter...then off to work again Saturday afternoon again. I love my job sometimes!!

    All this in turn with working on my house project has made me one tired James, but that's not going to stop me from giving it all I can at the meet. I did hold back a little bit on my event selection, but not much.
    400 IM, 200 Fly (in the 200 Free event), 200 Fly, 50 Fly, 500 Free.

    It's a low turnout this year, at least on the online entries...only about 40 or so. We'll see how many paper entries got turned in. This LMSC tends to have quite a few of mail in entries as the online thing just went "live" with us last season...but it is catching on quickly.

    My swim this I drug myself across the pool deck before waking up on splashdown:

    500 Free

    Kick Set (all flutter kick w/ board):
    4 x 50 @ 1:00
    3 x 50 @ :55
    2 x 50 @ :50
    1 x 50 @ :45
    4 x 50 @ 1:00
    3 x 50 @ :55
    2 x 50 @ :50
    1 x 50 @ :45
    That double descend was fun...especially on the 2nd one but I made them all

    4 x 175 Free Pull @ 2:15 (held them between 2:00-2:03)
    100 EZ

    4 x 75 Free @ 1:15 (attempt to hit or beat my college lifetime best 100 Free time - 46.75)
    I was around :46-:47 on all of these. Hard to believe I used to be that fast.
    100 EZ

    2700 Yards

    I was lazy at this point and got I had to meet my dad back at home to work on the house.
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/13/2013

    by , January 10th, 2014 at 02:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:50
    4 on 1:40

    4 X (8 X 50
    Round 1: kick on 1:15
    Round 2: free :50
    Round 3: stroke--2 of each-- 1:15
    Round 4: 25 sprint/25 easy- choice - 1:15
    Break between rounds

    4 X 400 pull 6:15
    1-3: negative split #4 best effort

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Week 67 - Friday

    by , January 10th, 2014 at 09:14 AM (After a long rest)
    I don't know how but I set the alarm for 7am this morning which is almost 3hours later than I normally wake up. I did wake up around my normal time but was running 10minutes later than usual. Despite having a different start to the morning I felt good. I still don't feel easy in the pool but today was a much better day.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45

    Main set
    8x100 kick on 2mins with instructions to be no quicker than 1.30
    5x200 on 3mins swum smooth with the 3rd 50 AFAP
    10x50 drill, swim by 25 on 1min
    16x25 on 30 with odds swum as 12.5 fast, 12.5 easy with a turn, evens swum as 12.5 easy, 12.5 fast with a turn

    Warm down
    300 easy

    Total 3700scy

    I held 1.27-1.30s on the kick 100s. The 200s felt smooth and I felt good on the 3rd 50s going fast. I held between 2.07-2.09 on these. I focused on hand entry, turns and breakout on the drill set, and again felt pretty good. The 25s were fun. All sets were swum with a group of lanes which was also fun; often I end up doing more yardage on quicker times than most lanes, so swimming with others was good fun.

    There was a huge car crash on I30 early this morning so I have decided to work from the house today so I get to avoid 2hrs of driving today. I am sure this will help with my mental state. I am sure no one likes traffic jams, but I find a few hours in traffic just wrecks my day, so today I have made an executive decision and i am going avoid it.
    Swim Workouts
  12. Not confident about this weekends meet pool is 82.5 not good

    by , January 10th, 2014 at 07:31 AM (Mixing it up this year)
    The pool is too warm for a meet let alone any fast swimming. I did feel better not being on Mucinex DM today. Since I had a pace swimmer next to me during warmup I could help but push more than I should have today.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/strapless paddles & bouy smooth
    8x25@:40 torque drill w/strapless paddles, snorkle & bouy
    8x25@:40 angle arm fly w/snorkle
    200 1 arm fly
    200 fly kick on back w/zoomers
    200 breast kick
    5x100@:05RI odds free evens back

    Total 3000 yards
    Swim Workouts
  13. Long day, but short swim...

    by , January 9th, 2014 at 11:32 PM (Alex's swim journal)
    I was pretty beat today by the time I got into the pool. Only did 2000 yards and a lot of it was drill. Not even my 18-minute, 4000-meter row and long stretch before hand could loosen me up enough to be very productive today. The hard 50s yesterday finally took it all out of me.

    YTD totals:
    Swimming = 14 miles
    Rowing = 19 K
  14. 1|09|14 quick SCM blast during el luncho

    500 of slow motion swimming WFP

    SET I
    10 x 25 all-out free on 1:00 hypoxic WF

    SET II
    10 x 25 almost all-out free on 1:00 hypoxic WF
    200 easy swim

    8 x 25 flutter kick with board (all-out initially for each length then easy coast kick to wall)
    • throttled all-out kick portions just below acidosis.
  15. Week 67 - Thursday

    by , January 9th, 2014 at 10:04 PM (After a long rest)
    I swam this evening so I could get some extra sleep last night. It felt really good to wake up and have breakfast with my family for a change. My dad and daughter joined me this evening and to my surprise my 10 year old daughter put fins on and did my workout. This was really fun.

    Warm up
    800 free with snorkel
    10x50 drill swim on 1 min

    Main set
    6x100 best average kick on 2mins
    3x300 swim with snorkel on 4 mins descend 1-3
    2x500 swum as 50 kick, 50 swim with 30 seconds rest on #1, 25 fast, 75 DPS on the second

    Warm down
    100 easy

    Total 3900scy

    I did not feel very good at all tonight. I was just struggling getting going. I held between 1.20-1.22 on the kicks which is considerably slower than I have been the past couple weeks. I descended from 3.28, 3.20, 3.13 on the 300s and despite this being pretty slow felt awful. I am going to relax, forget about this one and move on tomorrow. This is the first workout I have done under 4k in months and months so at least my yardage is dropping so I will start to feel some speed soon.
    Swim Workouts
  16. Thursday 1/9/14

    Thursday 1/9

    PM only SCY*

    * First time swimming SCY since the final day of the Pro-Am back on December 22nd!

    300 swim
    8x25 @ :15 rest
    odd: single-arm BK
    even: swim BK
    4x100 @ 1:20 AE BK

    ^^ This was a "weak stroke" warm-up. Definitely the most backstroke I have done in a practice since high school.

    All FAST:
    3x "ghost turns"
    4x 15M "drag race"
    4x25 "mid-pool 25s"

    4x150 @ 2:15 swim w/ paddles 4 breaths/3 breaths/2 breaths by 50
    4x75 @ 1:30 k/dr/under H2O kick w/ fins

    Total: ~5000
    Swim Workouts
  17. How I confuse myself for fun

    I’m glad I had a good swim at the pool last Saturday, because the cold snap meant that it didn’t open up again until Wednesday afternoon. I felt sludgy and unmotivated for my workout that afternoon. The pool was crowded—they only opened a limited number of lanes, keeping the deep end covered, and the Sewanee college kids were back, plus a group of Navy candidates doing their swim test (for which they apparently were not allowed to wear goggles, since none of them were). That only left a couple of lanes for lap swimmers. This is what I did:

    1000 scy warmup

    8 x 25 @ :30, 2 each stroke IM order, odds ez, evens fast

    Super-duper math set
    30 x 50 @ 1:00, with (cumulatively unless noted otherwise)

    • Multiples of 3 = breaststroke
    • Multiples of 4 = backstroke
    • Multiples of 7 = fly
    • Everything else FR, with strokes falling earlier in the IM trumping those falling later
    • Primes = kick
    • Triangulars = sprint
    • Squares = double distance (ie 100) @ 1:30
    • Perfect numbers = appropriate stroke backwards (feet first), not worrying about interval (or about sprinting on #28)

    [The original math set (rules 1-4) had previously morphed into the “super math set” with the addition of rule 5. The last time we did that one, I was thinking about what other complications one could add, and came up with the last 3 constraints. I have to confess I got a bit confused on a couple of the 50s, but the set at least did keep me moving in the water on a day when I wasn’t feeling that into the swimming. I want another go at it, on a day when I can go up to 50, because it seemed a shame not to get to swim double distance fly.]

    300 warmdown

    This morning I enjoyed a double dip, in the gulf and then in the pool. The day was gray and misty, and with air temps in the 40s—perfect for hopping in the ocean! It was actually really beautiful out there, with the gulf fading indistinguishably into the sky when I breathed seaward, and everything made hazy and magical-spooky by sea smoke. The water was still enough, and the tide high enough, that I could swim on the near side of the sandbar close to shore. I stayed in for about 30 minutes, but the last 10 or so of that was spent just floating with my eyes closed and enjoying the gentle rhythm of the water.

    I was chilled through when I got out—water temps have dropped to 52 here—but warmed up quickly inside in front of the fire. Later in the morning I drove over to the pool for my second swim of the day. There was just one other swimmer in the 20-lane pool when I arrived around noon, but he got out shortly after my warmup, and I had the whole pool (not to mention the longsuffering lifeguard) to myself under the gray drizzly sky for the rest of this practice:

    1000 scy warmup

    FR/IM flat-topped pyramid
    100 FR
    200 IM
    300 FR
    400 IM
    :30 rest
    400 FR pull
    300 IM
    200 FR pull
    100 IM
    All FR = 1:30/100 interval, all IM = 1:45/100 interval

    500 warmdown + play

    That was it! There’s no more super-cold weather forecast during the rest of my stay, so I hope the pool will stay open regular hours for the duration. I’ve missed the morning LCM swims!
  18. Workout 01/09/14: noon

    by , January 9th, 2014 at 08:54 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a relaxed day including a noon swim:

    - 200 Fr/200 Bk/200 IM drill
    - 200 Shark Swim
    - 1 x Noah's Ark with AP

    4 x
    - 1 x 100 kick
    - 2 x 50 (25 stroke IMO FAST into 25 eazy)

    200 perfect stroke with AP
    200 Dolphin Dives in Deep
    (Solo/Rec/2500 yds/50 min)

    After the swim Lena and I picked up the boys and traveled to their game about 20 minutes away, joined by Jinho's parents who came up to watch the game after a visit to the school. The team lost (it was kinda expected), but they scored 46 points (their highest of the year), with Preston scoring 8 and pulling down 9 rebounds. My running challenge to him is to get ten rebounds per game, since he thinks that because he is tall (6'6" now) he doesn't need to jump. Jinho saw some playing time as well and scored a few points.

    After the game, his mom and dad cooked up food that she prepared before coming for the vist, so we all shared a delicious Korean meal and a nice cake to complete the night. It was fun talking with them and sharing this special time together.

    In other news, there is a chance that we might be able to see the Northern Lights tonight. How about you -
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/10/2013

    by , January 9th, 2014 at 03:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 100 1:40
    2 X 150 2:30
    2 X 100 1:30
    2 X 250 3:45
    1 X 250 kick -

    1 X 100 moderate 2:00
    4 X 50 1:00
    Four rounds, choice.
    50's: odd:fast even: moderate
    IM'ers: 1 round of each

    9 X 150 free--swim or pull-- 2:15
    1-4: negative split
    5-8: 100 strong/50 fast
    #9: swim down
    Swim Workouts
  20. Wed., Jan 8

    by , January 9th, 2014 at 10:22 AM (The FAF AFAP Digest)


    I did decide to join LA Fitness. I was SO happy to drive somewhere that was less than 10 minutes from my house. I think the convenience will help keep me on track.

    RC/scap ex, 10 min
    russian twist on incline bench w/plate, 25 x 1 x 25
    flutter kicks on bosu, 2 x 100
    captains chair leg raises, 3 x 15
    squat jumps w/bar, 45 x 2 x 8
    altitude drops, 8
    hip abductors, 90 x 3 x 8
    HS hi row, 130 x 3 x 8
    supine bench press, 40 x 3 x 12
    extreme angle step ups w/bar, 35 x 3 x 10
    explosive leg press, 175 x 2 x 15
    good mornings, 65 x 3 x 8

    Stretching/Yoga, 30 minutes

    Swim/SCY @ Pitt

    I went to my masters practice early just to get in an easy swim. I did around 2000. I did a few 25 flys @ 100 pace and I did 2 x 50 breast w/fins @ 100 pace. I went 28s on those -- fixing my pull must help. Maybe on day I'll work on my kick ...