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  1. Wednesday, February 26, 2014

    by , February 26th, 2014 at 10:21 PM (I swim, therefore I am)
    77 Sunny, humidity 64%, 82 water

    300 FR as 25DR/25S
    2x300 FR on HR, 300 as 4(50CU/25Fast)

    *Set 1*
    2(10x50 FR on :50, 1:00 rest) *34s-33s
    ---50 BK

    2(5x50 FR on :45, :30 rest) *33s-32
    ---50 BK
    4(3x50 FR on :40, :40 rest) desc 1-3, *rd 1)33s, rd 2-4)32/33/33

    *Set 2*
    4x200 Kick on :30 rest, IMO by 200 as 2(50 on 1:00, 2x25 on :30)

    ---100 IM EZ
    300 IM as 4(50K/DR,25Swim)
    ---1:00 rest

    4(3x25 AFAP on 1:00) rds 1-4 in IMO
    *Fly-14s, Bk-16s/15, BR-20s/19, FR-13s

    *Set 3*

    /steady state swimming with snorkel/mAP/fins
    400 FR on HR
    2x200 FR on HR
    4x100 FR on HR
    8x100 FR on HR

    Warm Down
    200 as 25FR/25BK
    100 IM EZ

    I continue to train using sets of 50s to hold best possible pace, keeping my HR mostly under 160 and my water feel engaged sustaining effective stroke technique. I have learned from experience during the recent two years I must allow rest, recovery, and patiently develop the steady adaptation of the cardiovascular and muscular systems, and in particular the neurological process which involves the kinetic feel of the water.

    Towards the end of Set 1, when doing the 4 rounds of 3x50 on :40 desc 1-3, the first 50 FR would be a very light effort, holding the water, streamlined kick, all stroke aspects flowing smoothly. However the next two 50s would require more effort as my feel for the water degraded. Each round, with a moment of rest, the stroke came back again. For now on short rest intervals, 3-4 rounds with short recovery moments, then again swim at target pace with quality technique and feel for the water.

    The good news in Set 2 is that I finally achieved some reasonable speed swimming fast 25s with the drag suit. During the 4 rounds of 3x25s on 1:00, today was the first time doing 25 fly at 14s, Back 25s at 15s, and Freestyle 25s at 13. These are solid results, leaving on the :00, getting the time after the hand touch. My breast for now is pretty is even weaker than normal because my kick almost non-existent.

    I did FR in set 3 with the snorkel-fins-large agility paddles, as a series of steady swims to practice each arm extension forward beginning the pull by keeping the elbow still, then sweeping the hand-forearm directly under as the shoulder is simultaneously pulled and rotated over bringing the body forward to the point where the hand is now extended behind near the hip into the exit/recover stage.
    Swim Workouts
  2. Wed., Feb. 26

    by , February 26th, 2014 at 09:22 PM (The FAF AFAP Digest)


    RC/scap ex
    power wheel roll outs, 3 x 15
    flutter kicks on bosu, 100
    kettleball swings, 25 x 2 x 15
    overhead squats, 45 x 2 x 8
    wood chops, 27.5 x 2 x 15 each side
    kneeling ab crunch, 110 x 3 x 20
    explosive leg press, 175 x 3 x 15
    HS hi row, 130 x 4 x 6
    good mornings, 75 x 3 x 8
    standing long jumps, 8
    altitude drops, 8

    Stretching, 20 min (did this Monday too)


    Just did a little swim before coaching masters ...

    600 various
    100 scull
    4 x 25 shooters w/fins
    4 x 25 burst + cruise @ 1:00
    2 x 25 AFAP + 75 EZ
    a few 25s @ 100 pace + 25 EZ
    50 EZ

    Total: 1300ish, maybe more


    Well, I've been at the drylands for about 2 1/2 months now. I seem to have re-gained the weight I lost in the fall and am back to being a tank. I seem to lose and gain muscle really quickly.
  3. Rainy day workout

    Yesterday’s planned swim in the gulf turned into a meet-and-greet with the hordes of small translucent jellyfish that had amassed just beyond the sandbar. The water was positively thick with them. It was so clear that I could see them in great detail, their white ribs and borders pulsating gently or simply floating along, closed up like little drink parasols. The sight brought out my inner naturalist, and I experimented to see what would make them pulsate—a gentle touch on their back (no), additional pressure on their backs (yes), water directed at their back or undersides (usually), water moving nearby (more often than not, but I couldn’t figure out if directing water from different directions made them travel in different directions), bubbles directed up at them (yes). It was a fun way to spend some time in the gulf on a warm sunny day when I wasn’t feeling much like swimming seriously among gelatinousness.

    Once the afternoon cooled off I followed up with a short solo pool session:

    1000 scy warmup

    1 x 100 FR @ 1:20
    1 x 50 ez @ 1:00
    2 x 100 FR @ 1:20
    1 x 50 ez @ 1:00
    3 x 100 FR @ 1:20
    1 x 50 ez @ 1:00
    2 x 100 FR @ 1:20
    1 x 50 ez @ 1:00
    1 x 100 FR @ 1:20
    1 x 50 ez @ 1:00

    100 warmdown + play

    Today it was colder, rainy, and windy. I went to the pool in the afternoon, and did the following solo:

    1000 scy warmup

    5 x 500 @ 8:00, as follows

    • 200 FR + 100 BK + 200 FR
    • 150 FR + 50 BK + 100 IM + 50 BK + 150 FR
    • 100 FR + 50 BK + 200 IM + 50 BK + 100 FR
    • 150 FR + 50 BK + 300 IM + 50 BK + 50 FR
    • 50 BK + 400 IM + 50 BK

    12 x 50 K @ 1:00:

    • 1-4 IMO
    • 5-8 RIMO
    • 9-12 FL/BK, BR/FR, FR/BR, BK/FL

    250 warmdown + play

    My time here is almost up—I head back to New York this weekend. The last few days are always a little bittersweet—amongst the goodbyes and the packing, and trying to put together meals that use up the remaining food, I’m also looking to enjoy the outdoors all I can before heading back to the cold up north. It’s definitely been a good month here, but I’m feeling eager to get back to my regular routine in the city soon!

    Updated February 27th, 2014 at 07:32 PM by swimsuit addict

  4. 2|26|14 SCM

    by , February 26th, 2014 at 04:31 PM (Blog)
    3 x 500 free on 10:00
    • 8:40, 8:20, 8:25

    500 drills, S, F

    600 FK
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/27/2013

    by , February 26th, 2014 at 01:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:15 3:00
    1 X 150 2:30 2:15
    4 X 100 1:45 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    10 X 100 2:00
    odd: easy even: 85/90%---choice

    3 X 50 easy 1:10
    1 X 100 blocks @ race pace
    Repeat three times

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  6. Changing focus when frustrated

    by , February 26th, 2014 at 12:52 PM (Chowmi's Blog)
    I've been kicking. ALOT. I got sick of trying to work through my freestyle sprint. From 2008-2011, i've been moaning of why I can't break 24 (24.4-24.1). From 2012 to present, I have only gone 25.3-25.6. I've decided to give it a break and do something different!

    My new thing is to kick at least 1 full workout. I swim 3x per week. So on Mondays, I totally kick it. I usually use my Speedo Optimus fins and kick with or without a board (without is faster, so I use these if the interval is really tight). I started out by moving down a lane, going last, and dropping the last 50 if needed. But now I worked my way back up to staying in my own lane and making the swim intervals. It's fun to have my head out of the water and I can look around, but usually I am huffing and puffing and I have to concentrate really hard to kick fast.

    My conditioning is really good because of all this self-inflicted kicking. (Probably why I could neg split a 200 back). Just like all the stories you hear about people getting injured, only kicking for months, then coming back with awesomeness because they were forced to kick so much - that's me in a mini-way. The other benefit is the alternate days I actually do most of the whole workout. Even the NEXT lane over marvels and makes comments about how I did the entire set. My arms almost always feel fresh because they were in a perpetual streamline the day before.

    Day 2 of the week I try to make sure I get in one of the IM days (Tues or Thurs). Since I am swimming more events, it just makes sense to do more stroke work, plus I really don't want to go down the freestyle path unless absolutely necessary. I also find an unaccustomed desire to swim it all, swim fast, and with a positive can-do attitude. It's a great motivator when you know this is the only practice you are going to swim the 1 hour with your arms!

    Day 3 is a mixed bag. I also make sure that I get in short, burst, pure sprinting and/or kicking, no matter what. If the workout isn't sprint, i'll modify the set, or if there is a set in particular I want to do, then I will swim on my own.

    I really like the 3 days per week focus. It makes each workout more purposeful and I can do different things! I'll probably stick to this for awhile. Next season, I may have to do more swimming bits, since i'd like to attempt the 200 free and 400 IM. In 2015 it will be a full 20 years since I last swam a real 200 free, and 10 full years since I swam the 400 IM!

    I'm still doing P90X3! I am on the final month! It's so much fun that I am going to do another round after I finish this one! But I haven't lost any weight. Probably because I haven't changed my eating habits and I really didn't start it as a weight loss program. I love junk food too much.
  7. Wednesday, Feb 26, 2014

    by , February 26th, 2014 at 08:36 AM (Workout Swimmer)
    Shoulder was GREAT in the water, got in 5100 SCY. Then once I stopped moving, got showered and dressed, I noticed the entire capsule is just throbbing again. Geez. Well I dealt with 2-1/2 years of elbow pain I guess I can deal with 18 months of frozen shoulder pain. At least I know what it is, and I know that the only thing that helps is time. I may not be a very fast swimmer, but I am a stubborn swimmer!

    1000 warm-up (typical 100 free, 25 back/25 breast over & over)
    2 x 300 P no paddles
    500 kick no board, with zoomers
    100 EZ
    12 x 200 as follows:
    3 x 200 @ 3:00
    3 x 200 P no paddles @ 2:45
    3 x 200 P w/paddles @ 2:40
    3 x 200 breast
    500 cool down, various
    Total: 5100 SCY
  8. ok considering not feeling good

    by , February 26th, 2014 at 07:25 AM (Mixing it up this year)
    Seemed to be a little nauseated today but managed a good workout.

    500 free
    500 free kick w/zoomers

    10x100@1:45 free every 3rd back went 1:29, 1:28, 1:43, 1:30, 1:29, 1:37, 1:28, 1:26, 1:37, 1:25
    10x50@1:00 back kick w/zoomers went 47,47,47,48,50,47,50,47,46,45

    5x100@:15RI free w/strapless paddles, bouy & snorkle
    200 free kick w/zoomers
    3x100@:15RI free EZ

    Total 3500 yards
    Swim Workouts
  9. Tuesday 2/25/14

    Tuesday 2/25

    "It's beginning to look a lot like taper!"

    PM only SCY

    400 swim every 4th 25 scull w/ snorkel
    8x25 @ :40 under H2O kick/drill w/ fins
    4x100 @ 1:15 AE w/ snorkel

    8x25 @ :30 V.S.
    100 EZ

    4x 15M burst w/ dive
    8x25 @ :30 rest mid-pool w/ fast turn

    16x25 @ :15 rest
    8 - scull/drill w/ strapless paddles + snorkel
    8 - drill/swim w/ fins

    Total: 4000ish (with the 15M bursts)
  10. Workout 02/25/14: evening

    by , February 25th, 2014 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    I had an easy day off today, starting with a Rx Task Force meeting, then joining my pastor at a local computer store to help pick out a laptop that someone associated with the church plant offered to purchase for the church. What a blessing! We went to Chapel then I worked on some homeword before getting a dish prepared for tonight's end-of-year basketball banquet. I am really proud of Preston, Jinho, and Lina for playing this year and being able to celebrate tonight. arty:

    Made it to Masters for an easy practice:

    200 Fr
    150 Kick, 150 Pull
    4 x 50 Quarter's Strong on 1:05
    100 swim

    2 x
    - 25 AFAP, 75 EZ
    - 75 DPS, 25 AFAP
    - 25 EZ, 25 Build, 50 DPS (drop a stroke from first to second lap)
    (All on 2:10)

    2 x
    - 100 Stroke/IM into 50 Kick on 2:15

    4 x 50 Active Recovery and out
    (Masters/Rec/1900 yds/60 min)

    I'm going to sleep in tomorrow morning.
    Swim Workouts
  11. 2|25|14 SCM amendment for meet results

    by , February 25th, 2014 at 05:32 PM (Blog)
    18 x 50 FR with 30 seconds rest
    • alternated CCW and CW rotation off turn to see if there's a difference, there is (below):

    Click image for larger version. 

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    3 x 50 FR on 2:00
    • planed to go fast but decided to hold off

    2 x 500 FR, S
    • 8:50, 8:20

    Via meet mobile:
    Event 04 - 50 Back 35.05
    Event 07 - 200 Medley Relay (free leg) 25.81
    Event 10 - 50 Free 25.67
    Event 11 - 200 Free Relay (leg 4) 24.98
    Event 16 - 100 Free 1:10.56 / (50 Free SR) 26.10
    Event 18 - 200 Free Relay (leg 1) 26.19
    Event 22 - Medley Relay (free leg) 25.32

    Updated February 26th, 2014 at 12:59 AM by __steve__

  12. Tuesday, Feb. 25

    by , February 25th, 2014 at 05:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins @ :40
    50 EZ
    2 x 100 backstroke kick w/fins, UW 15m each 25 + 50 EZ

    Main sets:

    3 x (16 x 50) @ 1:15
    1-5 = burst + cruise
    6 = EZ
    7-11 = 25 @ 100 pace + 25 EZ
    12 = EZ
    13 = AFAP
    14-16 = EZ

    1 x 50 AFAP dolphin kick w/fins & board (25)
    100 EZ

    Total: 3800


    Did a set of mine from last year. Pretty beat by the end. The blogs are such a nice feature. It's quite elucidating to go back and examine them. I have this notion in my head that I'm still not training as much or as fast as last year. Yet that notions seem, largely, to be false based on my blog entries. Shows you what a mind game this can all be ... Last year, I would have put a positive spin on the workouts and this year I give them a negative spin. The change of venue and problems with Lil Fort is part of it, but I also think my last meet -- my first bad one in a couple years -- plays a role. It would be nice to feel a bit more upbeat in March. Perhaps the end of winter will help.
    Swim Workouts
  13. Week 74 - Tuesday

    by , February 25th, 2014 at 02:06 PM (After a long rest)
    I woke up pretty tired this morning. My allergies have been causing me some nasal drainage and laying down tends to give me a sore throat and suspect I snored last night. I was asked to be at the pool before 5am this morning to assist my friend who has classes that start early for her nursing school. I ended up swimming for about 90 minutes today and despite only swimming 4800 I was even more beat when I was done. Today was a mix of fast intense swimming.

    500 free with snorkel
    10x50 catchup on 50

    Main sets
    12x50 two turn on 50
    6x200 swum as odd free even IM on 2.30
    12*25 free on 20 race pace for 200
    8x50 two turn on 50
    8x25 free on 20 race pace for 200.
    6x25 ofreen 25 race pace for 100
    8x25 freeon 30 race pace for 100
    12x50 kick 45.

    Warm down
    200 double arm back(should have done 500 ez but ran out of time)

    Total 4850 scy

    I was holding 13-14s on the 200 based 25s and 12-13's on the 100's based 25s. The 100s in particular were very hard for me today, I just could not really get going.
    Swim Workouts
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/26/2013

    by , February 25th, 2014 at 12:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:00 3:00
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    5 X 100 kick-2nd 50 fast-- 2:15
    1 X 50 easy swim

    2 X 75 1:30
    4 X 25 fast :40 #4 on 1:20
    Four rounds.
    Round 1 fly, 2 back, 3 breast, 4 choice/no free

    3 X 200 3:00
    4 X 50 descend 1:00
    Two rounds, pull.
    Negative split the 200's

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. Another great practice today...200's

    by , February 25th, 2014 at 07:43 AM (Mixing it up this year)
    Had a surprisingly good workout this morning. Still being somewhat cautious with my right shoulder and elbow but other than that.... great.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy went 2:49, 2:46, 2:43, 2:41, 2:37
    200 torque drill w/paddles, snrokle & bouy
    200 fly scull w/snorkle
    200 1 arm fly drill alternate by lap
    200 fly for time from push 3:32 was out in 1:42 at the 100 not pad for end of practice
    200 fly kick streamline w/zoomers
    200 free EZ

    Total 3200 Yards
    Swim Workouts
  16. Monday 2/24/14

    Monday 2/24

    AM and PM SCY

    AM swim:

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

    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    5x100 @ 1:20 AE
    8x25 @ :40 V.S.

    "200 I.M test set"
    6x25 @ :30 FL SMOOTH (14.0, 14.1, 13.8, 13.9, 14.0, 13.8)
    3x50 @ :50 BK BEST AVG (32.9, 33.4, 32.9)
    3x50 @ :50 BR BEST AVG (33.5, 33.4, 33.5)
    3x100 @ 1:15 FR, #1-2 AE, #3 N.S. (1:03.9, 1:03.1, 29.0/28.3 - 57.3)

    4x25 @ :10 rest scull/under H2O kick w/ fins
    200 EZ

    Total: 3450

    PM swim:

    400 swim
    4x75 @ 1:10 pull w/ buoy + paddles breathe 2-4-6 by 25
    8x25 @ :45 drill/under H2O kick w/ fins

    4x25 @ :40 V.S.
    2x 15M FAST w/ dive
    100 EZ

    400 @ 4:40 pull w/ buoy + paddles + snorkel
    4x100 @ 1:10 D1-4
    300 @ 3:30 pull w/ buoy + paddles + snorkel
    4x75 @ 1:30 3rd 25 FAST w/ fins
    200 @ 2:20 pull w/ buoy + paddles + snorkel
    4x50 @ 2:00 FAST w/ fins

    2x25 @ :30 rest w/ stretch cord (pulled)
    2x25 @ :30 rest w/ stretch cord (restrained, with resistance)
    5x100 @ 1:15 AE w/ snorkel

    200 EZ

    Total: 4800
  17. 2|24|14 SCM swim and last weekend's meet

    by , February 24th, 2014 at 09:37 PM (Blog)
    2 x 500 free on 10:00, S
    • 8:40, 8:20

    4 x 50 free on 0:50
    rest 1 min
    5 x 50 free on 0:50
    rest 1 minute
    5 x 50 free with 0:30 R
    • 43 - 45's

    Meet report (SC SCY championships):

    This meet was well run, and had a fun atmosphere. I always enjoy this one. Don't have the times but I remember roughly.

    50 back (warmup suit) 35.05
    I flipped on belly too early into the turn and over exerted myself to catch up to the guy next to me. Mistake, my legs were toast after - lol

    The remaining racing for the weekend was a dream come true - 6 each 50 free's (i.e, a 50 fr, a 50 fr SR, and four relays). Could not manage a PB this meet, (master's excuse opportunity here) my back injury was killing my turns as my legs would not flip over properly. They kept hitting the water and stopping me before the flip was completed. My teammate Pat was next to me in my 50 SR (26.10) and said I was well past him into the wall and we were even out. Same thing happened with the 50fr (25.67) against a fast whipper-snapper who had a bad start making us even to the wall, furthermore making me go nuts chacing him after my turn deficit.

    So one of the relays was a 24.98, and the rest were 26 lows, maybe a 25 high also. I am still quite exhausted and the back is bothering me. During the meet I had brought a chair but was not able to sit in it because it would hurt to stand back up if I did. So I was either in the shower, in the warmup pool, or moving about on my feet between.

    Though I did not perform to personal standards as life does have an impact on things (Joel reminded me), one thing for sure is the experience will, for sure, help in future meets, as racing is the best preparation for racing.

    LCM preparation now - I'm going 27's this summer

    Updated February 25th, 2014 at 11:23 AM by __steve__

  18. Workout 02/24/14: evening

    by , February 24th, 2014 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    Back in the water for the first time since Thursday. I thought it would be a good idea since I have a meet this weekend

    200 Fr/200 Bk/200 IM drill
    2 x 100 kick
    8 x 50 FR on 1:05
    1 x 50 ez
    8 x 50 Bk on 1:10
    1 x 50 ez
    6 x 75, done as:
    - 2 FR (on 1:15, 1:45; held :50)
    - 2 Bk (on 1:20, 1:40; held :54)
    - 2 IM (on 1:20, 1:40)
    6 x 25 on 1:00 drag race from mid pool (2 fr/bk/fly)
    4 x 50 on 1:20 loosen and out
    (Solo/Rec/2500 yds/60 min)

    My legs are pretty beat from the hiking adventure last week, which you can read about here if you would like to (and see some pictures).

    My rough plan is to swim tomorrow with Masters, and maybe Wednesday and Friday morning as easy stuff. Friday I am off to Mt. Snow for the day (nothing like pounding the legs!), then I'll do stroke work and an easy workout with Masters on Saturday before heading to the meet. I am swimming: 200 Back, 50 Fly, 50 Free, and 100 Free; aiming for a good time in the back and seeing what I can muster in the 100 after those sprints.

    Updated February 25th, 2014 at 08:51 AM by rxleakem

    Tags: hiking
    Swim Workouts , Strength Training and Dryland Workouts , Planning
  19. Monday, February 24, 2014

    by , February 24th, 2014 at 05:47 PM (I swim, therefore I am)
    74 Sunny, humidity 66%, 80 water

    200 REV IM
    200 FR as 25DR/25S

    *Set 1*
    12x50 on :50 FR as 4(50-25RA/25LA, 50CU, 50DPS)
    ---100 BK
    4x50 FR on :40, desc 1-4 *34-33-33-33
    ---50 BK
    8x25 FR on :20, *16-16-16-15-16-16-16-16
    8x25 FR on :20, *16-16-16-16-15-15-16-16
    ---100 BK
    4x50 FR on :40, desc 1-4 *33-33-33-33
    ---100 BK

    *Set 2*
    20x50 FR on :50, target pace 33, with snorkel, m-AP
    *1-5) 34, 6-15) 33, 16-20) 32
    ---100 BK
    4x50 FR on :40, desc 1-4 *33-32-32-32
    ---100 BK K/bk w/fins

    *Set 3*
    5x200 FR on 2:40 w/snorkel, L-AP, fins, DPS/build effort by 50
    *2:15, 2:14, 2:11, 2:10, 2:09
    ---100 DK/bk w/fins
    8x25 UW SDK w/fins on :40 *13-12s

    *Set 4*
    3(4x25 Fly on :30, :15 rest) as 25K/25RA/25LA/25Fast
    /with snorkel, mAP
    ---50 BK
    4x25 Fly fast on :40 *14s
    ---50 FR CU
    3(4x25 FR on :30, :15 rest) as 25CU/25RA/25LA/25Fast
    /with snorkel, mAP
    ---50 BK
    4x25 FR fast on :40 *14-13s

    ---50 FR DPS

    Warm Down
    10x50 FR on :50, *37-35
    100 IM EZ

    Sunday I swim 30 minutes OW north of Captiva with my friend Greg, with our wives in the boat along with my daughter, then we had lunch at a North Captiva Island restaurant entertained by a pretty good two person band of acoustic guitar, vocals, and percussion. It was a beautiful SWF sunny day with 70 water that included some unusual late morning lingering fog.

    I have been wearing a training drag suit the entire workouts for about a week now so that it feels normal. Focusing on accurate interval times, I get ready one second before, then push off exactly on the actual send-off. When my hand(s) touch the wall I look for my time.

    The results in Set 1 doing 4x50 on :40 are my best so far this year. Although the times are not descending as I intended, I felt like I was descending my effort 50% to 100%. I believe in 2-4 weeks, I may be able to do this training set starting at 33 or 32 and take it down under 30. Getting stronger and fitter towards sustaining the stroke technique as it needs to be while concurrently increasing applied power will be the difference.

    Also the results in Sets 3 & 4 were breakthrough performances so far this year as well. Swimming the 200s with the combination of fins-snorkel-paddles is to focus engaging an EVF on each arm/shoulder extension into a steady rotational follow through. The AP (agility paddles) assists with water feel and integration of hand with the forearm, and the fins assist with a supportive streamlining kick unified with core centric side to side axis rotation.

    After 3000 yards training with strong efforts and quality sets my arms are getting tired, where swimming fast 25s in Set 4 were challenging, but the results were acceptable considering the desired stroke technique was still manageable. During the warm down swim of 10x50s, the last four 50s were relaxed and smooth holding 35s.
    Swim Workouts
  20. Sunday's Lake Wash. Masters Meet Recap (and my 30 hour trip)

    by , February 24th, 2014 at 04:10 PM (Fast Food Makes for Fast Swimming!)
    Well, everything started out normal, prepping for a snowy trip over the Cascade Mountains on the more northern mountain pass, Stevens Pass, which went fairly uneventful. Definitely a good day for the skiers up there!

    I ended up getting there about halfway through warmups, no big deal. I only warmed up about 300 yards or so, since my shoulder was being fussy anyway. Today was going to be "fun". At least I got to get out and see my swim friends though!

    200 IM - 2:16.08
    28.10 / 36.02 / 40.57 / 31.39
    My shoulder twinged a bit during this, but overall I think my cardio got me. I was a bit conservative though

    100 Fly - 1:01.01
    28.15 / 32.86
    I was out the same as the IM, but my shoulder was telling me things, so I just backed off and finished the race. This was my deciding factor on the 200 Fly later though

    200 Free - 2:03.22
    28.86 / 31.14 / 31.88 / 31.34
    Good splits for a 200 Free, if you don't put a name with it! It was just off, I wasn't able to put my intensity in it that I usually would.

    200 Fly - NS (my first scratched masters event)
    I hate missing a race. It felt like back in college when I was sick at Nationals and had to scratch the 1650 when I was top seed.

    500 Free - 5:23.71
    29.11 / 32.14
    32.72 / 32.92
    32.99 / 33.07
    33.04 / 33.11
    32.40 / 32.21
    At least I was able to throw in one respectable race for the weekend. I think I even beat my time from the Wenatchee meet last month.


    Afterwards, That Guy told me about the pass report on the internet...chains required to go home. Sooooo, off we went to find chains. All the tires stores were closed on a Sunday, but we ended up finding some at Fred Meyer. Then we stopped by That Guy's house for a bite to eat. Hot Dogs!! Yum!! I then got myself out the door a bit later trying to beat the weather, and try out my new chains.
    Just as I got onto I-90, the electronic readerboard changed to "PASS CLOSED AHEAD". Not good. My phone rang at the same time. That Guy had the same info.

    I ended up stopping in the last town prior to the pass, utilizing the free Wi-Fi at McD's, and talking with family about what to do. There was no estimate as to what time it may re-open, so I decided to make a trip to the south...all the way to Portland, where I stayed at hotel grandpa and grandma. That's 300 miles so far on the trip.
    I got about 6-7 hours of sleep, and then up again for the next 300 miles, this time down the Columbia River gorge, and then north through south central Washington. Lots of rain, and minimal snow, but after 5 hours I made it back home.

    Good news, I was able to return the chains at Fred Meyer here in Wenatchee and get my money back!! Now it's time to go to work...

    What did I learn??? Listen to dad...