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  1. Fri & Sun, Dec. 19. 21

    by , December 21st, 2014 at 07:25 PM (The FAF AFAP Digest)
    Friday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 50 fly drills
    50 EZ
    10 x 25 SDK @ 100 pace to 15m and cruise
    100 EZ

    Main Sets:

    Decided on a mega kick workout bc now my other shoulder is sore ...

    2 rounds w/fins:
    4 x 100 backstroke kick @ 1:45, hold under 1:05
    R1 went 1:04, 1:02, 1:02, 1:01
    R2 went 1:01, 1:03, 1:01, 1:01
    1 x 50 EZ @ 1:00
    8 x 25 kick @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    4 x 25 fast kick @ :30
    150 EZ

    Then did another 4 x 100 backstroke kick @ 2:00, hold under 1:00
    -- went :59, :58, :59, :58
    100 EZ

    Total: 3600


    Sunday: Swim w/Jim @ Sewy

    Warm up:

    700 various

    Main Sets:

    8 x 25 SDK to 15 m then cruise @ :45
    50 EZ

    8 x
    75 cruise @ 1:15
    25 fast @ 100 pace @ :45
    100 EZ

    8 x 25 SDK to 15 m then cruise @ :45
    50 EZ

    5 rounds w/fins:
    1 x 100 @ 1:30
    2 x 50 breath control
    -- I did the 50s as UW 15m+ each length

    100 EZ

    Total: 3300


    Jim and I were both beat today. He, from not taking a day off. Me, from a bout of insomnia last night. I just cruised almost everything today. I am better at cruising and staying in recovery mode than Jim. He can't help himself descending most sets. Hopefully, I can have at it tomorrow after cruising today. I am ahead of my usual schedule with tree done, gifts wrapped, xmas treats made. Just waiting for last minute gifts and getting ready for a xmas party we're throwing on Dec. 27. Busy times ...
    Swim Workouts
  2. Workout 12/20/14: morning

    by , December 20th, 2014 at 02:39 PM (Maple Syrup with a Side of Chlorine)
    Borrowed this idea from Karl's post in the forums ....

    12 Days of Christmas ... plus a bonus Hanukkah Set

    12. 300 Warmup: 200 Swim/100 kick
    11. Straight swim ... long and strong, focus on streamline
    10. 2 x 125 Pull
    09. Alternate easy/fast by 25 + 1 pushup or deckout
    08. 4 x 50 Quarter's Strong + 2 pushup or deckout
    07. 7 x 25 Burst and Cruise + 3 pushup or deckout
    06. 2 x 75 (pull/no free swim/drill) + 4 pushup or deckout
    05. Alternate skull/swim by 25 + 5 pushup or deckout
    04. 100 social kick (and sing!) + 6 pushup or deckout
    03. 75 choice (build by 25) + 7 pushup or deckout
    02. 50 push-pull with a partner + 8 pushup or deckout
    01. Sprint!
    (1950 yds)

    150 easy and out
    (Masters/Rec/2100 yds/75 min)

    Great practice to close out the end of the year! Everyone enjoyed the breakup of the distances and we did our best to sing and kick (at least, what we could remember of many classic Christmastime songs). With the kids on break until the end of the year, our usual Tuesday night practice has been bumped, and I will be working next weekend. A fun ending, complete with candy canes and chocolate snowmen to munch on from coach!

    We are hosting our annual family Christmas party later this afternoon, and might try to make it to the local theater for the high school's rendition of A Christmas Carol this evening.
  3. Week 116 - Saturday

    by , December 20th, 2014 at 12:55 PM (After a long rest)
    We had a small company gathering yesterday afternoon and on the way home I picked up Indian take out for dinner. This is my wife and I favorite food. The kids on the other handed wanted sub sandwhiches from Jersey Mikes, so I picked them up as well. After a fine dinner I fell asleep on the couch before being woken up and told to go to bed at 7:45pm. I am so so so sad when it comes to sleep; when I need it I take it.

    This morning I felt sore from weights on Thursday but was looking forward to seeing my team mates and my coach who I have not seen in person since my meets the past couple of weeks. I got a great reception on deck and Tom and I briefly chatted about the swims and the taper and he genuinely seemed really excited about my swims. One of my team mates who sometimes reads my blog said that workouts are much different when I am not there and someone else said they prefer them; obviously the implication was not for me to stay away but I did get a little chuckle. I have no intentions of staying away and the workouts are what they are! I really do have a supportive team and everyone understands how motivated and competitive I am and that's not going to change.

    Today we were back into our race pace work but we are building back which is what I need right now. I am going to arrange a time to talk to Tom over Christmas about the training program for Nationals. The race pace is here to stay, and the extra rest days are here to stay also. I want to add an extra yoga day to my routine and I also want to get with our strength coach and change our program up slightly. I think our routine is too much of a routine and the body adapts to the routine. I am thinking about working specific muscle groups on a routine basis but maybe adding some super sets or a variety of exercises into the program. Henry our strength coach worked at UCLA as a strength coach and I will talk to him. I will also do some reading on this area over Christmas.

    Warm up
    800 reverse IM twitch

    Main sets
    12x50 free with snorkel on :40
    8x100 on 2mins swum at 500 race pace
    8x100 on 2mins back swum at 200 race pace

    Warm down
    300 easy

    To my surprise I felt great during the race pace work today. I started out at 57 and held this until 5 and then dropped a second on each of the last 3x100s free ending with a 54!

    On the back set I started at 1:04 and then dropped to 1:03 and held these until #6 when I went 1:01 which I held on #6 and #7. The guy in the next lane said he was doing a 100 IM and I joined him on the last one. He is a good fly swimmer and we touched at 25 together. I pulled ahead on back and held the gap on breast. He tried coming back on the free but I was not letting him and I ended up with a 1:02 with him coming in a second or two back.

    Despite this all hurting it felt good in a sick way.

    After this I lifted for 30 mins. I am currently trying to get back into weights and lifting at about 2/3 of my weights before SPMS. At this point everything hurts! Today I did.

    2x(inclined bench, bench, seated row hands inside, seated row hands outside, military press, lay pull downs hands inside, lay pull downs hands outside, lower back extensions)

    After weights I did an hour of yoga. Today we focused on legs and lower back. It was awesome and I never thought you could do so many different exercises with a tennis ball to isolate muscles in your feet. Today's yoga in particular helped enormously and I have some great new stretches.

    I just read this good little article on 10 tips for masters swimmers I thought I would share.

    i thought it was pretty good.

    Updated December 20th, 2014 at 02:01 PM by StewartACarroll

    Swim Workouts
  4. Week 116 - Friday

    by , December 19th, 2014 at 08:12 PM (After a long rest)
    I slept like a baby last night but woke tired. We had a stand in coach today since Tom was in East Texas hunting. The workout was shortish stuff with some race pace.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    4x(2x25 breast on :40, 2x50 fly on 1min, 2x75 back on 1:10)
    100 easy
    16x25 swum at 100 race pace on :40 finishing with a turn
    6x100 kick with find on 1:20

    Warm down
    200 easy

    Not much to really write about today. I was holding 18s on the breast, 30-31s on the fly and 47-48s on the back. On the race pace 25s I was holding 12s. On the 100s kick I held 1:00-1:03s.

    I was was a little sore today and quite tired.
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 12/22/2014

    by , December 19th, 2014 at 03:41 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
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 25 sprint kick :40

    1 X 200 3:00
    4 X 50 descend 1:00
    Three rounds--choice.

    40 X 25
    20 fast :30
    4 easy :45
    12 fast :30
    4 easy(warm down) :45

    Swim Workouts
  6. 12|19|14 LCM

    by , December 19th, 2014 at 03:40 PM (Blog)
    150 drill with fins
    100 back with fins
    50 fly with fins
    400 drill with fins

    2 x 50 one arm free, fast, on 2:00 with fins
    • right arm 0:32
    • left arm 0:32

    200 drill with fins

    3 x 100 flutter kick on 2:30
    • 1:54
    • 2:25
    • 3:00
  7. Week 116 - Thursday

    by , December 18th, 2014 at 09:24 PM (After a long rest)
    I arrived home at 11pm and was out on my feet. I don't think I moved all night and was jumped about 10 feet when my alarm woke me. I had texted a few of my training partners to coordinate a time when we we're going to lift and swim. When I know I am going to be tired I text friends to confirm a time which then I use as a motivator to get my butt up; I hate letting people down.

    Today was was my first weight workout since my taper and I knew it was going to be painful and that's how it materialized.

    10 mins vasa swim bench done as 1:30 on :30 off x 5
    10 minutes of abs done as leg kick, crunches, leg extension, planks, leg kick x 2
    2x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside) round 1, 10 reps per machine, round 2, 8 reps per machine.

    Then i I swam for about 30 minutes and did
    400 free with snorkel
    8x50 catchup on :45
    6x100 swim with paddles on 1:20
    200 easy

    i felt better after the swim but as I write this I am sore and suspect I will be for a few weeks as I increase weight and add exercises.
    Swim Workouts
  8. Wed-Thur, Dec. 17-18

    by , December 18th, 2014 at 07:15 PM (The FAF AFAP Digest)
    Wed Drylands:

    rehab ex
    yoga ball tucks, 3 x 10
    power wheel roll outs, 3 x 15
    knelling ab crunch, 150 x 4 x 8
    good mornings, 85 x 3 x 5
    straight arm dips, 75 x 3 x 25
    explosive leg press, 175 x 3 x 15
    hip abductor, 110 x 4 x 5
    squat + pull downs, 80 x 3 x 12
    -- got this one from Swimming World magazine:
    kneeling under hand pull, 90 x 3 x 12
    -- got this one from SW too, but can't find the link
    -- you hold the very ends of the shortish bar underhand and look up to the ceiling while you pull down, seems to activate the scapula more this way

    Stretching/yoga, 15 min

    Swim @ Sewy w/Jim & Bill

    Warm up:

    800 various

    Main Sets:

    20 x 25, SDK to 15m @ 100 pace then cruise @ :45
    100 EZ

    4 x rounds: (Ised fins)
    100 cruise free or back kick @ 1:30
    2 x 25 sprint kick (I kicked @ 100 pace)

    100 EZ

    8 x 50
    evens = EZ
    odds = @ 100-200 pace
    100 EZ

    Total: 2600


    I was absolutely beat and sore from yesterday's dryland workout, so used today as mainly a recovery workout. I should really hit the foam roller tonight too. Hopefully, I can get some sprinting in tomorrow.
  9. Sarasota Y Sharks Masters 5:30 AM Workout 12/19/2014

    by , December 18th, 2014 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    2 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, round 2 intervals right.

    1 X 400 kick--alternate 50 moderate/50 fast--
    1 X 100 swim

    1 X 100 stroke 2:00
    1 X 50 free--easy-- 1:00
    1 X 50 stroke--fast-- 1:30
    Four rounds.
    Round 1 fly, 2 back, 3 breast, 4 choice(no free)

    2 X 400 6:00
    4 X 100 1:30
    4 X 100 1:15

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Week 116 - Wednesday

    by , December 17th, 2014 at 07:46 PM (After a long rest)
    I had a long day yesterday and finished the day by driving from Atlanta to Birmingham. I slept really well as a result. When trying to find a place to swim in Birmingham I was amazed that unlike Atlanta where there are literally 100s of places to swim, Birmingham had two choices in the usms local places database. I made arrangements last night to swim with Birmingham Swim League Masters. The pool was pretty straight forward to find and looked like an outdoor pool that at some later point they enclosed with a dome. Inside the pool had covers and once they were off I was pleasantly surprised. After jumping in I thought the water was a little cold but our pool is cold and I like this once I warmup. As I was doing the warmup I noticed that some people jumped in and then immediately got out and subsequently disappeared. After the warm up I discovered that the water heater had stopped working and the pool was a brisk 70F and many of the masters had decided it was too cold. I stuck with it and with about 8 others made the workout. the particular workout was a little confusing with quite a lot of chopping and changing but I am glad I swam and the group was very friendly and made me feel very welcome. Thanks Birmingham Swim League Masters.

    Warm up
    200 free easy
    300 swum as 3x(50 kick with snorkel, 50 swim with snorkel)

    Main sets
    50 fly on :45
    1x100 breast/fly by 50 on 1:30
    1x100 back on 1:30
    200 IM on 3mins
    200 free with snorkel on 2:45
    50 fly on :45
    1x100 back/breast by 50 on 1:30
    1x100 breast on 1:40
    200 IM on 3mins
    200 free with snorkel on 2:45
    50 fly on :45
    3x100 fly/free by 50 on 1:30
    1x100 free on 1:30
    200 IM on 3mins
    200 free with snorkel on 2:45
    200 easy

    Warm down
    300 easy

    Due to a lot of swimmers leaving I had a lane to myself and ended up swimming the sets on comfortable times for me rather than the suggested times. A couple of the swimmers joined me and we managed to talk a little between swims which was nice.

    I had fun again today.
    Swim Workouts
  11. 12|17|14 LCM

    by , December 17th, 2014 at 04:23 PM (Blog)
    Did weights yesterday

    1000 of warmup strictly consisting of drills

    12 x 50 fr on 1:00 with fins and snorkel, as 20M AFAP / 30M drill
  12. Sarasota Y Sharks Masters 5:30 AM Workout 12/18/2014

    by , December 17th, 2014 at 01:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    4 X 100 1:40 1:30
    4 X 50-descend- 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 1:05
    odd: easy even: fast---choice

    2 X (4 X 100
    Round 1: IM on 1:45
    Round 2: Reverse IM on 2:00

    1 X 100 fast 2:15
    1 X 150 cruise 2:15
    Four rounds, choice.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Workout 12/16/14: evening

    by , December 16th, 2014 at 09:01 PM (Maple Syrup with a Side of Chlorine)
    Had a great time at the Men's group last night at the college. It happens on the third Monday of each month, with a meal at 6pm then worship with music and a message at 7, and for those that can stay later the football game. I have been able to get to the past three meetings, but due to work it'll be a few months until I can make it again.

    I had an easy day today around the house, with some appointments to take care of. Tonight I made it to Masters ...

    200 swim/100 kick/100 pull (+100 IM drill)
    100 (skull/swim)
    4 x 25 burst and cruise

    8 x 50 on :10sr ~80% (+100 easy)
    50 kick into 50 pull (+50 pull)
    6 x 50 on :15sr [1,6 = even split, 2-5 = quarter strong] (+50 easy)
    50 pull (+ 50 pull) into 50 kick
    4 x 50 on :20sr best average (I did 100 and got out here)
    50 kick
    2 x 50 on :30sr FAST
    150 loosen and out
    (Masters/Rec/2000 yds (I did 1950 yds in 45 min)

    Carol, Greg, Melissa, and Rachel finished out the workout. I talked with a buddy in the locker room; he started running a couple of years ago and was motivated by my 300 miles last year in the water to shoot for 1000 miles on land this year. He is less than 10 miles away! Even though I probably won't hit 150 miles this year, it is neat that I provided him with a crazy goal for this year. You never know who you may spur on!
    Swim Workouts
  14. Catch up, Fri-Tues, Dec. 12-16

    by , December 16th, 2014 at 03:36 PM (The FAF AFAP Digest)

    Friday: Did the hour practice with Sewickley masters

    7 x 50 warm up
    8 x 25, SDK 15m @ :45
    4 x 25 burst + cruise @ :45
    100 EZ

    3 rounds w/fins of:
    5 x 50 back @ 200 pace @ 1:00
    1 x 50 EZ @ 2:00
    1 x 50 fast back kick @ 1:00
    1 x 100 EZ

    8 x 25 burst to 15 m dolphin kick w/board & cruise @ :30
    100 EZ

    Total: 2400


    Sunday Drylands:

    rehab ex
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x4 x 5
    seated row, 80 x 3 x 8
    deadlifts, 85 x 4 x 6
    tricep press, 80 x 3 x 6
    kneeling ab crunches, 140 x 4 x 12
    bulgarians in streamline, 2 x 10 each leg
    HS hi row, 130 x 4 x 6
    streamline crunches, 2 x 50
    V ups, 10

    stretching, 15 min


    Monday: Swim/SCY/Solo @ Sewickley

    Warm up:

    usual 900

    Main sets:

    5 x 50 single arm fly @ 1:00
    50 EZ

    5 x 100 flutter kick, descend @ 1:45 (to 1:05)
    50 EZ
    8 x 25 free, 1 breath @ :30
    50 EZ
    5 x 100 backstroke kick, descend @ 1:45 (to 1:01)
    100 EZ
    8 x 25 dolpin kick w/board @ 100 pace @ ;40
    100 EZ
    5 x 100 free, descend @ :145-2:00 (to :59)
    100 EZ
    8 x 25 smooth breast @ :40
    100 EZ

    Total: 3800

    Didn't realize I did this much. I was dead from weights, so didn't do much fast stuff. My upper back was really sore. I was looking at my blog from past years and realize I am much weaker now than previously. It's due to the long layoff when I moved and the shoulder problem, but still, I need to make some progress in this area.


    Tuesday: Swim /SVY @ Sewy w/Jim & Bill

    Warm up:

    10 x 100 @ 1:45
    -- I mixed up strokes and kick

    Main sets:

    8 x 25 shooters @ 1:00
    -- missed one of these due to losing nose clip
    50 EZ

    8 x 50 controlled speed backstroke @ 1:00 (31s)
    100 EZ @ 3:00
    8 x 50 @ 1:00
    -- 2 x 3 fast + 1 EZ
    -- did backstroke kick, 27s
    100 EZ @ 3:00
    8 x 50 controlled speed backstroke @ 1:00 (29-30)
    -- a little faster than the first round
    100 EZ

    Total: 2750


    Before we started the workout, Jim and I were opining that 200 fly was probably the hardest event for most masters. Bill disagreed, and proceeded to do the entire workout fly, except for the shooters. He must have bionic shoulders. I'm pretty pooped after that effort, but it was so nice to have company for the workout. I would never have done that main set on my own.

    Interesting article on call to move next Worlds out of Russia:

    Updated December 16th, 2014 at 03:52 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  15. Week 116 - Tuesday

    by , December 16th, 2014 at 02:36 PM (After a long rest)
    Yesterday I travelled to Atlanta and despite trying to swim with Dynamo Masters was unable to make the evening workout work. This morning I swam with Georgia Mastes at the Westminster High School. Islam with this group earlier this year and really liked the pool and the group. I saw many familiar faces and the workout was different from what I have been doing but was great fun noen the less.

    Warm up
    400 free with snorkel
    8x50 catchup on :45
    200 easy

    Main sets
    4x100 kick IM order by 25 on 1:45
    4x75 drill fly, back, breast on 1min
    4x50 free drill on :45
    4x25 fly on :30

    4x100 free on 1:20
    4x75 back on 1:10
    4x50 breast on :50
    4x25 fly on :30

    4x100 pull with paddles on 1:20
    4x75 pull no paddles on 1min
    4x50 free on :40
    4x25 fly on :30

    4x50 back on :45
    3x50 back on :40
    2x50 back on :35
    1x50 back on :30

    Warm down
    200 easy

    I was holding 1min per 100 pace on most of the free sets today and felt great. On the pull I was holding 58 pace. I always feel great in the water at the end of a taper but was expecting to feel crappy based on the length I held this taper. It makes me wonder if I need even more rest.
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 12/17/2014

    by , December 16th, 2014 at 01:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 4:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:05
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    4 x 25 stroke--fast-- :40 #4 on 1:00
    Three rounds. Round 1 stroke:fly, 2 back, 3 breast

    5 X 250 pull 4:00
    #1: long and smooth
    #2-3: 150 strong/100 fast
    #4-5: 200 strong/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. 12|15|14 LCM

    by , December 15th, 2014 at 02:04 PM (Blog)
    (wore a sleeveless wetsuit)

    1000 of drills/back/kick

    4 x 100 fr on 2:00 as 50 fast / 50 easy with fins and snorkel
    • 28, 28, 28, 29

    2 x 100 FK on 4:00 with snorkel
    • 2:10, 2:03
  18. Sarasota Y Sharks Masters 5:30 AM Workout 12/16/2014

    by , December 15th, 2014 at 11:52 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    4 X 100 1:40 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 600**150 kick+50 swim X 3**

    8 X 125 IM 2:15
    Cycle 50's thru in IM order

    7 X 200 pull
    1/2: 3:00
    3/4: 2:50
    5/6: 2:40
    Rest 2 minutes and do #7 best effort

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  19. Getting your Masters program listed on Places to Swim

    by , December 15th, 2014 at 12:00 AM (Questions from Coaches)
    Q: Will my program automatically be added to Places to Swim on the website when I register a new club?

    A: No. The Places to Swim database is organized by facility and a request for each facility must be made by a club or facility contact. If your program uses multiple facilities, you'll want multiple entries.

    To submit or modify a listing:

    • Go to the Places to Swim web page
    • Enter the city and state or zip code of your location
    • Add a new listing by clicking on the link under the map
    • Modify your listing by clicking on the link under your current information

    Places to Swim is one of the most visited pages at Viewers looking for pools with Masters programs include:

    • New swimmers
    • Swimmers relocating to a new area
    • Swimmers looking for pool or club options
    • Traveling swimmers
    • Triathletes and open water enthusiasts
    • Adults interested in taking swimming lessons

    Places to Swim should serve as a marketing tool for attracting new members to your pool and Masters program. Highlight your strengths and include the following information in your listing:

    • Location. Add the specific street address that viewers can input into their GPS devices.
    • Club name. List the club name registered with USMS.
    • Workout times. If times vary, refer to your program's website listed below.
    • Contact. Coach's name, credentials, phone number, and email address. Or, the pool contact information.
    • Website. If your program has a website, list it here for more information.
    • Miscellaneous info. This can include fee information, though I recommend referring to the website for your current fee structure. If you offer an adult learn-to-swim program, mention it here. Also, list the types of athletes your program welcomes.
      1. New swimmers (if you offer free trial memberships, list the information)
      2. Swimmers of all abilities
      3. Fitness swimmers
      4. Competitive swimmers
      5. Triathletes
      6. Open water swimmers
      7. Social group swimmers (list typical social activities)
      8. Visitors (include drop-in fee information and required USMS membership notice)

    Below each listing is the date the information was added or last modified. I recommend updating the listing as soon as new information is available or every six months if the information is the same. Why update if there are no changes? You want the modification date to be relatively current so the viewer knows that the listing is more likely to be accurate.

    In the future, USMS will be adding more features to the Places to Swim webpage to provide enhanced information for our clubs, coaches, instructors, and new and current members.

    Updated March 18th, 2015 at 10:56 AM by Bill Brenner

  20. LPA USAS Meet

    by , December 14th, 2014 at 05:33 PM (After a long rest)
    I swam the LPA meet in our home pool today. Linda Price Applewick was a coach in Rockwall and masters swimmer at Rockwall Aquatic Masters who passed away from Pancreatic cancer 5 years ago. The meet is very special to all those who knew Linda and is very well attended. This year Linda's mother and husband attended and they received a terrific reception.

    Today ii was signed up to swim the 200 free, 50 free and the 1650 free. I ended up withdrawing from the mile due to having been gone the past two weeks, and then traveling this week, and not wanting to be a sore zombie before heading out of town again.

    I showed up a little late for warm up but still managed to get my normal meet warmup and actually felt pretty good in the water. The meet ran very quick and before I knew it the 200 was up. I was seeded with my 1:48.05 from my shave meet in January and this was the fastest seed. I was not nervous this week and felt good ahead of the race. I had a great race and won the heat by about 6 seconds going a masters best time of 1:46.90. My splits were right where I hoped they would be, going 24.97, 27.13,27.41,27.39.

    I just about had time to grab a quick warm down and then I had the 50 free. Technically this was a bad race with a slow start, bad streamline, crappy turn and another bad streamline, but still a masters best of 22.51. If I ever want to really be competitive on the 50 short course I need to work on some fundamentals like reaction time and streamlining on my starts and turns. The same thing happened today that happened at worlds and my hands separated on my entry. I think I have a lot more I can do to improve on this but I am likely not going to focus on this event for nationals.

    I am stoked about the 200 free and all the pain I went through training to do this swim and last weekends swims was worth it. That all said I am dreading the thought of more of the 16x50s at 200 race pace and 16x100s at 500 race pace. I plan on swimming some longer yardage aerobic swims while in Atlanta this week and then sitting down with Tom next Friday and discussing Christmas training and starting to think about training for Nationals. Scary to think we only have 4 months til Spring Nationals. I suspect we will do some base building over Christmas and then start building up on the race pace work again. I am not excited about the thought of the training but if it pays off its going to be worth it.

    Never ever thought I would be excited about aging up, but I am.