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  1. 5/18/13 Follow-up on my RANT

    by , May 19th, 2013 at 06:04 PM (Grandma Got Run Over By A Swim Team)
    Happy to say that whomever it was that complained about the "older" ATAC swimmers staying in the pool longer than an hour have been shut up. Coach reminded management that ATAC pays for the pool until 7am (90 min) - not to mention of course, the annual pass that gives Jenna & I a "free" ride for however long we want to stay in the pool. Interestingly enough, the complainer turned out to be a noodler who was breaking the rules herself! They apparently pay a fee for the water aerobics class & are permitted to get in the pool 15 min early & stay 15 after at no extra charge. BUT she and another were getting in 30 min early & telling the lap swimmers in the lane next to them that they had to move, because the first two lanes were reserved for their class. Hahahaha - they were informed of reality, that the pool was NOT theirs at 6:30, and in fact, they were not supposed to get in any earlier than 6:45 unless THEY paid an extra $4!!! Talk about justice!!
    Anyway, I've been workin' hard in the pool, getting in about 4500 4-5 x a week & getting ready to start my taper for Pan Am's.

    Friday we did:
    500 back/free warm-up
    500 locomotive style Pull
    5 x 100 breast/free on 1:45
    3 x 100 K on 2:15
    12 x 100 @ 1:40, desc 1-3 progressive w/a minute rest before #12 (went a 1:16)
    200 choice (kids got out here)
    5 x 300 Drill, Pull, Kick, Drill, Breast/Free cool down (4500 LCM)

    Saturday I swam solo - had a great need for sunshine & had the 2 year old grandbaby meeting me at lunch to play in the waterpark. Did a paltry 4000 SCY
    600 back/free warm-up
    2 x 300 P
    3 x 200 breast/free
    12 x 50 K on 1:00
    12 x 50 alt fly & free
    2 x 100 IM
    2 x 200 IM
    2 x 100 IM
    200 easy

    Getting so psyched for the Pan Am meet! Totally loving weights too, so although I'm excited to start my taper - I'll miss going to the gym!! On the bright side, however, I might actually catch up on my sleep!
  2. Multi-sport Sunday

    I enjoyed a good swim at Riverbank this morning. I didn’t have any workout buddies per se, but the pool was full of familiar faces, some of them former teammates whom I hadn’t seen in a while, so I felt like I was swimming with friends even though I did a solo workout. Today’s sets were of the spur of the moment as-my-mood-dictates sort which sometimes leaves me unmotivated and aimless, but today I stayed focused and felt like I got in some good work on some technique areas that needed addressing. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 4 x 50 drill/swim RIMO)

    8 x 50, 2 of each stroke IM order, odds = kick 25 fast / 25 easy, evens = swim build

    100 FR pull with paddles, 3-stroke breathing, working on good catch on non-breathing side
    50 fast FR swim with paddles (strong kick), focusing on early hip rotation
    50 FR kickboard-as-buoy pull with paddles, focusing on hip rotation

    8 x 50 kick, 25 fast + 25 easy, 1-4 rev IM order, 5-8 IM order

    100 FR pull with paddles, 3-stroke breathing, working on good catch on non-breathing side
    2 x 50 FR fast swim with paddles and strong kick, focusing on early hip rotation

    8 x 50, #s 1,4,6,8 fast kick, reverse IM order, #s 2,3,5,7 easy swim (order manipulated for kickboard-at-the-right-end-of-pool purposes)

    100 FR pull with paddles, 3-stroke breathing, working on good catch on non-breathing side
    2 x 50 FR fast swim with paddles and strong kick, focusing on early hip rotation
    2 x 50 FR kickboard-as-buoy pull with paddles, focusing on hip rotation
    2 x 50 FR with strong kick, working on all of the above

    100 warmdown

    I was really enjoying kicking long course today. My fastest 50 kicks were right at :50 (FR and FL), but my BR kick was slow and seemed like a stranger to me today. I’ll have to start spending more time with it so that we will become friends again.

    After my early swim I stretched, had a little nap, enjoyed a diner brunch, then headed out to Brooklyn for diving practice. This wasn’t our regular TNYA workout, but one with a small group of masters divers at St. Francis College. Two of their divers had visited my team’s workout this past Thursday, and had invited me to come to their Sunday afternoon practice. I took them up on it, and was glad I did—I enjoyed a good hour of going off the boards, working on my front approach. With just 4 divers and 2 boards, I got plenty of reps in, and plenty of good feedback. When I started diving my coach said that the approach and takeoff were the hardest part of diving, and the one that takes the longest to master—and that all that flipping and twisting in the air afterwards is simple by comparison. I’m beginning to see his point. I did hit a few good approaches today and could clearly feel the difference—now I need to work on doing that consistently instead of by chance

    The Saint Francis pool is super easy to get to—it’s about a half-hour door-to-door from my apartment. And now I have dived, swum a workout, and played in a polo tournament there! The coach was not sure yet what the summer schedule for diving would be out there, but I hope it’s at a time when I can go, and which doesn’t conflict with TNYA’s workouts—it would be great to get in 3 diving practices a week!
    Swim Workouts
  3. Chilly beach swim

    I enjoyed a calm but chilly nearly-2-mile swim today at Brighton Beach. Contrary to the forecasts, it was an overcast day. The crowd of CIBBOWS swimmers that turned up this morning were looking for the sun to come out as the day, and our swims, progressed, but it stayed stubbornly hidden behind the low-lying clouds. But the beach has its own beauty that shines in any weather, and I enjoyed being in and near the water on this silvery palette-ed day.

    Cara measured the water temp as we were getting in, and it was a little colder than anyone expected—between 54 and 55. This was a bit of a drop from last week. Although swimming a loop today would have boosted my confidence for the 5k swim I am doing in a couple of weeks, I was focused more on being cautious about getting too cold, and the temp reading just strengthened that resolve. I haven’t swum outdoors much this season, so I am not as confident as I might otherwise be in my cold-water acclimation. I have also been getting uncharacteristically cold in the pool this week—on Thursday at Riverbank, when Rondi and Hannah were sighing over the too-warm water, I was quite comfortable, and even grew a little chilled when we stopped to chat. So I decided today was a day to pay special attention to my body and how it was feeling, and to be sensible about turning back if I was getting chilled.

    Cara, Richard, Melissa, and I set out towards the pier. There was a lot of activity down that way, with two barges stationed towards the pier’s end, repairing the damage to it that hurricane Sandy did last fall. There was also a lot of other activity on the water today, with police boats paralleling our swim route and helicopters flying low overhead. Thankfully no jet skis out today though—one benefit of the cloudy cool day! Melissa and I separated from the others after a bit, and ended up swimming together past the aquarium and to Coney Island. It seemed like a very long time since I had been out this way, and I was glad to see the familiar sight of the Cyclone and the rest of the amusement park as we passed by. By the time we reached the WonderWheel, just a couple of jetties short of the pier, I was beginning to get chilled and was ready to turn around. Melissa decided to come with me, so we reversed course and headed back to our starting point.

    I was a little worried about the cold I was feeling, but also enjoying the sensation, and glad I had a swim buddy with me today. We made good progress, even against the current—I was ready to be back at this point and was swimming harder, rather than being the sight-seer I’d been on the way out. We were swimming a bit further out now, but as we passed by the jetties I could still detect a fishy smell at each one. A couple of times I turned over and backstroked in order to watch the helicopters swooping low over us, and wondered what they were doing, and if they were watching us swim below. After the last long jetty I pointed myself towards the pavilion on shore. I could see the group of CIBBOWs swimmers congregated on the sand, and I was glad I was close to the end.

    When I got out I got dressed quickly on the beach. Melissa and I had been in about an hour. I had packed plenty of warm clothes and a down jacket, even though I hadn’t been sure I would need them today. I shivered as I drank my thermos of hot tea and welcomed the others as they trickled back in from their swims. I had gotten chilled through, but not unpleasantly so. Several of us compared our mottled skin as blood flow returned the surface unevenly and made interesting patterns on our legs.

    I didn’t have time to hang out much afterwards, but enjoyed the subway ride back with my pal John. The trains were packed with finishers from the Brooklyn half-marathon, which finished at Coney Island and attracted over 20,000 runners. A couple of today’s swimmers today ran that race, then swam with us afterwards!

    It’s unusual that the water is warming up so late this year. The first race in the area takes place next weekend—the Great Hudson River swim, put on by NYCSwim. It’s short, and allows wetsuits, but even so I hope the water is out of the 50s by then, because temps like today’s can be a shock to swimmers unused to them, no matter what they are wearing.
  4. Week 33 - Saturday

    by , May 18th, 2013 at 04:16 PM (After a long rest)
    Today was a solo swim. I tried convincing my kids to join me, but my son had a birthday party he was attending(these are becoming rare for him and he still really enjoys them) and my daughter just did not want to swim today(she is already swimming 5 days a week at 9 years of age, but is really enjoying it). I decided I,was going to do a pyramid swim today and thought the pool would be setup short course but to my pleasant surprise it was setup long course. I modified the pyramid slightly only going upto 400s but held a pretty quick pace and felt pretty good throughout. I really need to get my yardage backup and this will no doubt hurt, but longer term this will be good. I am going to,sit down with my coach in the next two weeks and work on next years goals and put a plan in place. Despite short course Nationals only just finishing I am ready to get going on the next set of goals. This morning I even caught myself thinking about doing long course nationals in August. My wife will kill me and I know I promised I would back off over the summer, and long term it will be better to reenergize and focus on a longer term goal, but it's tempting.

    Warm up
    400 free with snorkel
    6x50 alternating catchup and finger drag drill on 45

    Main set
    All done with paddles and buoy
    100 on 1.20
    200 on 2.40
    300 on 4mins
    400 on 5.20
    400 on 5.20
    300 on 4mins
    200 on 2.40
    100 on 1.20
    10x50 kick on 1min
    10x50 catchup with 6 beat kick on 50

    Warm down
    300 easy swum 50 back, 50 free

    Total 4000meters

    I felt pretty good on the pull set and held 1.08 pace the whole way. I felt quite sore after the second 400 but kept my stroke long and concentrated on quick turns. I noticed in all my swims in Indy my turns were ok, but very slow. I know at 6.5 feet it's hard to tuck into a tight ball but I need to get over quicker. As i write this entry I am tired but I guess that's what happens when you taper all the way to no yardage and then build it back up again. I want to build a good base this summer and fall as a platform for next year.
    Swim Workouts
  5. Sat May 18 - LCM at the Nat

    Swam at the Nat this morning. Dave M was there, but Dave B ad Peter were no shows. It was like a madhouse. We had 9 people in our lane - 3 of us doing one thing with a 4th doing some of our stuff but not others, and 5 either doing something different or doing the same thing at a different time. Added some excitement to the swim! And then the mass of youth swimmers showed up. At first, I could watch the intervals, but then there was no way - it was just go after and before the others . Oh well, still got a pretty good workout in even though it was limited to 85 minutes.

    5x100 Free on 1:45
    4x50 Kick
    5x100 Free w/paddles
    4x200 Free w/paddles
    10x50 Back w/paddles
    200 Free
    4x50 Back
    2x100 Free
    4x50 Back
    4x50 Free
    4x50 Free
    2x50 Free
    2x50 Back
    100 Back w/paddles

    4000 meters
    85 minutes
  6. Saturday 5/18/13

    Saturday 5/18

    AM only SCY

    400 swim
    8x50 @ 1:05 drill 2 each stroke
    8x100 @ 2:00 50 kick/50 build 2 each stroke

    3x100 @ 1:40 D1-3 I.M.
    6x100 @ 1:20 RED HR
    3x100 @ 1:40 D1-3 I.M.

    100 EZ

    1 @ 1:10
    1 @ 1:15
    1 @ 1:20

    200 EZ

    400 for time (4:17)

    100 EZ

    Total: 6000
    Swim Workouts
  7. Friday 5/17/13

    Friday 5/17

    AM only SCY

    500 swim

    50 @ 1:00 pull w/ buoy only
    100 @ INTERVAL
    50 @ 1:00 drill
    100 @ INTERVAL
    INTERVAL = 1:15/1:10/1:05/1:00 by RD

    10x50 @ :45 kick w/ board + fins
    8x50 @ 1:00 AE

    Total: 2600
    Swim Workouts
  8. Friday, May 17, 2013 5:30-7:30pm

    by , May 18th, 2013 at 12:17 AM (Fast Food Makes for Fast Swimming!)
    28,500 Yards for the Monday-Friday week for me. On top of 50 hours of work, and 10 more tomorrow too! Quite a jump back up since Nationals since my taper yardage took me down below 2000 a practice leading up to the meet.

    In other dumb news:
    I think this is one of the dumbest ideas that FINA could ever be considering to change. Why would they even think of making unlimited SDKs to the 15 meter mark in breaststroke?? I could do that, then do my pulldown, kickup, and be at the wall. 25 yards completed without doing a single stroke. Granted I couldn't exactly keep that up for a full 100 or 200, but it would completely change anything about the stroke.


    The kids were all tired and worn out at practice tonight as well. I guess that big fin/paddle set we did last night made others tired as well. Normally the kids are all peppy and won't stop talking, but you could just sense they were wiped out. I was even running down Jared in the IMs and breaststroke tonight, which isn't normal!!


    300 Free

    10 x 100 Kick w/ long fins @ 1:25
    did 6 SDK, then 4 Flutter Kick w/ board - I hate flutter with a board AND fins, but had to do something different.

    Main Set(s):

    8 Rounds of:
    • 200 IM (25 EZ/25 Fast) @ 3:30
    • 50 Fast @ :50 (1&2 Fly, 3&4 Back, 5&6 Breast, 7&8 Free)

    I was around 2:30s + - a few seconds on the IMs, and rocked the 50s.

    200 EZ

    6 x 200 Free Pull @ 2:40

    • #1/#4 - EZ breathe every 3
    • #2/#5 - Build by 50s breathe every 3
    • #3/#6 - FAST breathe how you want to - right, right, right, right, right, right, right, left
    • went a 2:05 and 2:06 on the fast ones.


    10 Rounds of: (non-Free on these) (at least 5 of them must be "best stroke")
    I did the first 5 Fly, then 2 Breast, 2 Back, and 1 Breast

    • 50 Build @ :50
    • 25 ~90% Fast @ :45
    • 25 ~100% Fast @ :45


    300 Cooldown

    6000 Yards
  9. Fri. May 17 - A Traditional Workout

    Swam a more traditional workout today. Got there and synched in with Keith doing 100's, 75's, and 50's. Swam these pretty hard - not sprinting, but still pushing my speed. Planned on doing about 4500 yards but ended up at 5300.

    6x100 warmup
    100 Back
    8x100 Free on 1:30
    100 Back
    8x75 Free on 1:05
    100 Back
    8x50 on :50
    200 kick
    5x200 Back w/paddles on 3:00
    200 kick
    6x100 w/ paddles - Odds Free on 1:25; Evens - Back on 1:30
    10x50 Back/Free w/paddles on :45
    100 Kick

    5300 yards
    101 minutes
  10. Week 33 - Friday

    by , May 17th, 2013 at 06:56 PM (After a long rest)
    I had a good practice today. We worked as a group on drills which was fun. We were given a drill that really helped with my catch. I dont know what its called, but you basically swim with your hands in the catch position out front, and then use each arm from the catch position. The weird part is that your hands are almost acting like a break since you start with the hand bent.

    400 free with snorkel
    6x50 finger drag drill on 45
    8x50 shark fin drill
    8x50 kick with hands in the catch position
    8x50 catch drill(as described above)
    6x100 25 catch drill, 75 perfect stroke with 10 seconds rest
    3x200 kick with fins on 3 mins
    2x(4x25 swum 12.5 fast 12.5 easy, 12.5 easy 12.5 fast, 25 easy, 25 fast, 2x50 on 40)
    200 easy

    Total 3700
    Swim Workouts
  11. They must have been from out of town . . .

    On Fridays I usually sleep in and enjoy an easy mid-day swim after Thursday night’s late-night diving practice, and that’s what I did today. (For this mostly-early-morning swimmer, anything that ends at 10pm qualifies as “late night,” especially if it’s in the far reaches of Queens.) I swam at the Y in the early afternoon, and did the following:

    1000 scy warmup (400s, 200k, 200p, 200 RIM d/s by 25)

    1000 straight, done as (4 x 50 build / 25 fast / 25 easy) + 600 moderate free

    100 warmdown + dolphin dives

    I had intended to do 6 x 100 (50 build / 25 fast / 25 easy) as my main set, but after enjoying my own lane for most of the warmup I ended up with 3 lanemates in the Y’s narrow fast lane for the rest of my swim. They were all ultra polite, though, and tended to stop at the wall to let me pass anytime I was anywhere near them. On my first few 100s, someone had just stopped to let me go by as I was ending each one, so I kept on going. (The alternative, stopping for 10 seconds rest or so only to catch them on the next lap if they went, or causing them wait even longer time if they wanted to go behind me, seemed like it would discourage their politeness. I’m all for having lanemates who are aware of where others are in the lane and willing to stop and let faster swimmers ease by at the walls, especially at this pool where there’s little room to pass to the straightaway.)

    By the time this happened a fourth time, I was beginning to wonder if there were a conspiracy afoot to keep me from ever getting any rest at the wall! But I decided if my lanemates were somehow in cahoots to keep me swimming, I would just roll with it. So instead of trying to continue with my original set, I turned it into a lovely long easy swim, and enjoyed never having to worry about catching or passing anyone. It was very relaxing, and just what my sore muscles needed.

    After swimming, I went upstairs for stretching and arm weights—making some inroads in both areas.

    I had a good diving practice last night. I finally learned how to do a full forward approach—until now I had been using an abbreviated two-step takeoff (lunge + hurdle). By the end of last night I was getting the hang of adding three steps and a backwards arm swing before that motion, and finding a bit more height off the board as a result. I did my best one-and-a-half yet off the 1m board, and want to add that to my dive list at the next practice meet, now that I can do it without crashing into the water forehead first. Progress is sweet!
  12. Post Nationals Questions, Quandries and Ruminations...

    by , May 17th, 2013 at 04:10 PM (The Labours of SwimStud)
    So, I felt really awesome swimming after nationals this week. My FR felt so good and easy...
    I thought that maybe I just got my taper slightly wrong.

    I instinctively wanted to swim hard today and I did a 100-500-100 pyramid and was pretty aggressive throughout. So I'm unsure if I need to rest a little earlier next can't hurt to try I guess. I think I will try it for SCM in BU--which is an odd meet for me as my performances have been great or craptacular.

    A 2nd thought I had is that I'm still pretty hairless--relax ladies. Which begs the question, should I swim clipped throughout the year and just shave off the stubble and dead skin prior to a big meet?

    I know this is contrary to conventional thinking, but if the goal is to condition my mind and body in to swimming fast--does swimming "hairy" contradict this?

    I guess it's along the theory of no longer wearing a drag suit because it teaches the body to swim slower. Or, the idea of swimming in a tech suit to get used to moving as a faster pace and holder a better body posture.

    What say ye?
  13. Friday, May 17

    by , May 17th, 2013 at 03:49 PM (The FAF AFAP Digest)

    Warm up:

    400 various
    100 scull w/agility paddles
    6 x 50 DPS free w/agility paddles @ 1:10
    50 EZ
    4 x 50 w/fins, 30+ shooter + 20- EZ kick @ 1:15
    50 EZ

    Main Sets:

    5 x 30 burst + cruise, dolphin kick @ 1:00
    50 EZ
    5 x 30 burst + cruise, fast hands drills @ 1:00
    100 EZ

    4 x 50 w/fins + 150 EZ
    1 = fly, 90%, 28 mid
    2 = fly, AFAP, 27 flat
    3 = back, AFAP, 29 flat
    4 = breast, AFAP, 31

    2 x
    4 x 50 kick @ 150ish pace @ 1:15
    -- 4 w/board & fins, 4 backstroke kick w/fins
    -- held mostly 32s, couple 33s
    100 EZ

    50 EZ

    Total: 3000


    I could really feel the power wheel rollouts and twisting exercises from yesterday! The kick set was also very ouchy. The length felt endless. I discovered one good thing about long course today -- I don't mind long course breaststroke bc I can see where I'm going. I realize this means my head isn't down, but still. I detest long course backstroke. My only focus event for Zones will be 50 fly. My other events are just filler.

    It was lovely. The pool was practically empty; what a great place to practice. The only negative is the drive.

    Taking the day off tomorrow. After Lil Fort's soccer game, I'm heading to the the PV Masters spring picnic.

    I signed up for LCM Zones, just entered my recent best times. Hoping for a big rest between 100 back and 50 free. At least women swim before men, so that will help. Speaking of best times, whoa!, there was a TON of sandbagging at nationals.

    Gender Distance Stroke Time Date
    3 Female 100 LCM Back 1:15.90 06/22/2013
    7 Female 50 LCM Free 0:29.29 06/22/2013
    13 Female 50 LCM Back 0:32.43 06/22/2013
    41 Female 50 LCM Breast 0:39.15 06/23/2013
    47 Female 50 LCM Fly 0:30.47 06/23/2013
    49 Female 100 LCM Breast 1:29.10 06/23/2013

    Updated May 17th, 2013 at 05:09 PM by The Fortress

    Swim Workouts
  14. 5|16|13 & 5|17|13 (drylands/SCM & LCM)

    Bands - 20 minutes of various upper body
    Weights - every muscle group, moderate intensity (strength)
    Plyoms - 30 jumps, up on to a ~ 30' surface


    About 2000 M of stroke corrective freestyle

    LCM - 1700M

    600 free WFSP

    4 x 100 @ 4:00 free as 50 fast/50 easy

    • 35 - ?? - ??
    • 35 - 40 - 44
    • 35 - 40 - 48
    • 34 - 41 - 46

    50 fr fast/50 easy WFS

    • 27

    300 free continuous WFS

    • each 50 : 17m slow | 16m AFAP | 17m slow

    2 x 50 UWFK WFS (+50 easy) - back on 2nd one

    200 FK

    Updated May 18th, 2013 at 11:20 AM by __steve__

  15. 05.17.13 - Friday workout

    by , May 17th, 2013 at 12:18 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Had to get out early to give blood. Still got nearly 5k in.


    600 Warm up

    2 x 100 - 1:30
    2 x 100 IM - 1:30

    5 x 200 IM - 2:45 (did these as 175s except the last one - 2:40)
    150 Easy

    5 Rounds of:
    * 100 Up/Down Kick - 1:30 (:05)
    * 100 Pull - 1:30
    * 100 Up/Down Kick - 1:30 (:05)
    * 200 - 3:00 convert free -> Br (original interval was 2:30 - we decided 3:00 was more realistic)

    200 Cool down

    (4750 Total)
    Swim Workouts
  16. Good Pace Friday

    by , May 17th, 2013 at 07:37 AM (Mixing it up this year)
    I must say I am getting faster and better with my pacing. Todays times were much closer to what I did back in 2008 than here recently. Tomorrow will be stroke work over a longer period of time.

    The shoulders have calmed down, the left elbow is still a problem but if I remain diligent with the trigger point therapy, it should resolve as well.

    500 free
    500 free kick w/zoomers

    3 times thru
    4x100@1:45 free w/paddles & bouy
    200@5:00 back w/paddles & bouy
    Round 1 went 1:35, 1:33, 1:32, 1:30, 3:01
    Round 2 went 1:34, 1:32, 1:30, 1:28, 3:06
    Round 3 went 1:30, 1:31, 1:30, 1:28, 3:16

    500 free EZ

    Total 3300 meters
    Swim Workouts
  17. Thursday, May 16, 2013 7:00-9:00pm

    by , May 17th, 2013 at 01:17 AM (Fast Food Makes for Fast Swimming!)
    I talked with coach John about when we may be getting into the outdoor pool. He told me that it is full of water now, and they're going to begin heating it on Monday, so in about 3-4 days after that it should be "swimable". So he says...he's not the one getting into the frigid water!! But it looks like my LCM adventures may begin as early as a week from now. That will give us just about a week to work on our swimmer's tans prior to the home LCM meet the first weekend of June.


    600 (25 Free/25 V-Sit Scull)

    16 x 50 Flutter Kick w/ board @ 1:10 (held :44-:47s)

    16 x 50 IM Order 4x thru @ 1:00
    I did these fast, roughly :30 Fly, :36 Back, :37 Breast, :28 Free
    It's pretty sad that my breast is almost the same speed as my back in practice times.

    Main Set: All w/ paddles and long fins

    8 Rounds:
    • (for reference my 200 Free time is 1:54, so 100s :57, 50s :28.5 times to shoot for)
    • 100 Free @ 1:30 at 200 Pace
    • 50 Free @ :45 EZ Peezy
    • 50 Free @ 1:00 at 200 Pace
    • 25 Free @ :45 faster than 200 Pace
    • 25 Free @ :45 AFAP Blasto
    • I did fine for 4 Rounds, holding at or faster than my "pace times", then I had to back off a bit to around 1:00/100 pace. I guess the IM 50s early did me in a little more than I thought.

    200 EZ

    10 x 50
    Odds Front Scull @ 1:15
    Evens Breast Fast @ 1:05 (held ~:38-:39s)

    4 x 25 Free AFAP @ 1:00

    300 Cooldown

    5300 Yards
  18. Workout 05/16/13: evening

    by , May 16th, 2013 at 09:46 PM (Maple Syrup with a Side of Chlorine)
    Had a nice day and lunch with my wife. We got home and a large limb of the maple tree that straddles the neighbor and our own driveway fell off into our driveway. Funny how it has always been "their" tree, except now when some more limbs clearly need to be taken down. Didn't hit the house, but some of you might remember this as being the tree that was struck by lightning a couple of summers ago, the "blast" from which tore through my house and send my wife on the porch sailing through space. Oh well, I cut it up and stacked it with the other campfire wood we have out back for smores night.

    Borrowed another swim from as they have been tweeting at me lately and suggested it. I felt some more motivation tonight for:
    Warm Up:
    200 easy swim free
    300 IM - 25 kick, 25 drill, 25 swim
    200 - alternating 25 scull, 25 swim choice
    4 x 25 build, choice - at least 2 have to be non-free
    (800 yards)

    Main set:
    4 x 75 pull choice with paddles and buoy, first length easy, middle length build, last length of each hard - :15 rest
    (300 yards, 1100 cumulative yards)

    6 x 200 completed as a repeating pattern of 1 build swim choice, 1 hard swim choice, 1 moderate kick with board and fins - take :20 rest after each. Push the swim, recover on the kick.
    (1200 yards, 2300 cumulative yards)

    4 x 25 hard kick - board, no fins - :10 rest
    4 x 25 hard pull - buoy, no paddles - :10 rest
    4 x 25 hard swim - all out, mix up the strokes - :10 rest
    (300 yards, 2600 cumulative yards)

    200 easy and out
    (Solo/Rec/2800 yds/60 min)

    Nice workout, especially since I didn't have to think very hard to come up with it. Since I write a lot of workouts, it is nice to just grab one and swim it every now and again.

    I felt a little sluggish in the water. Taking a note from sickfish's blog (where has he been, anyways?), I ate pizza and some cheezey breadsticks around 5ish, then played hoops with my son for 20 minutes around 6:30. First time that he has legitimately beaten me in bball. Anyways, every turn of those 200's reminded me of garlic and dough, but I kept pushing on. GregJS was there tonight (this is family swim/lap time, and he has mentioned it is dead - only two others in the whole pool tonight besides us), and when I mentioned that I could feel my belly jiggling off each way he told me to it was like an "internal drag suit." I guess it'll help with OW training in some way (just getting through).

    I'll be dry through the weekend due to work, and plan to help out with the marathon in our community Sunday before work parking cars. Robert, the director, is also a swimmer on our team and helped this year with timing, and we both helped the cyclocross club with their event in the fall. I try to support the other adult fitness ventures in the area.

    Updated May 16th, 2013 at 10:49 PM by rxleakem

    Swim Workouts
  19. Fun with birthdays, and primes

    Today was a birthday swim morning at Riverbank for one of my lanemates. Two friends and I put on our festive flowery swim caps and did the following set to celebrate:

    800 lcm warmup (400s, 200k, 200p, photo op)

    43 x 50 @ whenever-lane-space-permitted intervals (usually 5-10 sec. rest, with a few chat/calculation breaks), with all FR except prime numbers = non-free
    [I did BK for the non-free lengths, and sprinted the triangular numbers and kicked the cubes just for good measure.

    200 warmdown

    This set really brought out my high-school-math-team-geek tendencies. Since all my sprints but one ended up being free, I wondered if 3 were the only prime triangular number. It seemed like that had to be so, but it took me a few 50s to work out a proof. After the set was over we noticed that our ages were all now prime—I wondered if this had happened before (the answer is yes, it was in fact the fourth time during our lifetimes). It would be nice to think we’ll be around to celebrate the next occurrence, but that's a ways off—I would be competing in the 105-109 age group by then!
  20. Thursday, May 16

    by , May 16th, 2013 at 03:42 PM (The FAF AFAP Digest)

    RC/scap ex, 15 min
    russian twist on incline w/25 lb plate, 2 x 25
    leg abductors, 100 x 3 x 8
    overhead squats, 45 x 2 x 8
    good mornings, 55-65 x 3 x 8
    alternating hammers w/15 lb DBs, 2 x 25
    cable twist w/yoga ball, 40 x 2 x 12 each side
    low row negatives, 70 x 2 x 8
    power wheel roll outs, 2 x 15
    knee tucks jumps, 10
    med ball slams, 10
    foam rolling, 5:00


    Hit the gym today because I needed a break from the pool, as I'd been in 10 consecutive days. I kept it low volume and low weight since I haven't been to the gym in 4 1/2 weeks. Will go to Mason again tomorrow.

    Other thoughts from Nats:

    1. I hated the stair situation at Indy. Why did we have to walk a mile to sit in the grandstand? Should be a shortcut to get up and down.
    2. Why were there no announcers until a little bit on day 3? I really enjoyed that in Greensboro and missed it in Indy.
    3. My breakouts are a problem. I'm hoping I can go off the blocks at Mason without the lifeguards yelling.
    4. My flutter kick looked better in the 50 free than other swims. Going to carry on with some slow arms/fast feet 25s and 50s.
    5. Rich Abrahams examined my knees and pronounced them hyperextended. Apparently, this is good for kicking. A nice match for my double jointed elbows, loosey goosey shoulders and floppy ankles.
    6. My open turns are kinda slow. I'm not spinning around very fast. I wonder if that's because I'm doing so many turns in practice with fins?
    7. If I'm going to carry on with my chard habit and get that sponsorship, I need to stop my late night snacking. Shouldn't be doing both!
    8. There is not a single long course meet in the PV MD area this summer. Hopefully, this means Zones will be well attended. I was just trying to find a meet to pop in for a 100 back. Oh well.

    Updated May 16th, 2013 at 04:22 PM by The Fortress

    Strength Training and Dryland Workouts