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  1. Week 2 of Taper - LCM and NO fly set

    by , April 4th, 2014 at 08:15 AM (Mixing it up this year)
    Today was just nice and easy with a few sprints. Did not feel bad but did not feel good either.

    500 free
    500 free kick w/zoomers
    5x100@2:15 back went 2:01, 2:02, 2:02, 2:02, 1:59 not good
    2x200@4:00 free w/snorkle & bouy rt shoulder clicking a little during recovery portion so working on adjusting stroke to get rid of issue a more fly like recovery seems to work better
    400 free kick w/zoomers
    8x50@1:15 IM order 15m sprints from push then EZ free to end
    200 free EZ

    Total 2700 meters
    Swim Workouts
  2. Workout with team

    I had a good morning workout with TNYA today, at the John Jay College pool. A bunch of our team was away last week at swim camp (Ft. Lauderdale), and things were very quiet at practices. This week they’re all back, excited to build on the work they did, so workouts are crowded again, but in good way, with people who are feeling energetic and motivated.

    Brad was back on deck, and here’s what I did:

    800 scy warmup, various

    2x through
    300 pull @ 4:45
    3 x 100 swim @ 1:35
    4 x 50 kick @ 1:05
    200 fast swim [FR/BK halfsie 2:39]
    Regroup/extra rest

    8 x 150 IMish, done as 2x through
    150 fl-fr-bk-fr-br-fr @ 2:40
    150 fl-bk-bk-br-br-fr @ 2:45
    150 fl-fl-bk-bk-br-br @ 2:50
    150 fr @ 2:15

    2x through (there’s a theme here . . .)
    2 x 75 FR swim w/ breathing pattern
    1 x 75 (25 easy / 5sec./ 50 fast)
    1 x 75 (50 easy / 5sec. / 25 fast)

    That was it. I was swimming with some different lanemates today, and probably should have been more assertive about asking to go ahead, especially during the IM set, or less passive about placing myself back in the lane initially. Live and learn!

    I entered a local meet on April 27--it’s the free event that is hosted by the NYC Parks Department every spring. There’s an outing to the Mets game after (the pool is on the opposite side of the subway tracks from CitiField.) This will be my first time up on the blocks since I swam at IGLA in August, and it should be just low-key and fun. I signed up for the 50 FL, 50 BR, 100 IM, and 200 IM, so I'll have some incentive to work on my short-axis strokes over the next few weeks.
  3. Week 79 - Thursday

    by , April 3rd, 2014 at 06:32 PM (After a long rest)
    I was very tired this morning and still stiff. I am guessing my stiffness is partly this past weekend and mostly yesterdays workout. Today we did a long warmup and then some pace work. We did a lot of yardage in a shorter amount of time than usual today.

    Warm up
    3x(2x200 on 2.40 with snorkel, 3x100 on 1.30 swum 25 drill, 25 free, 25 kick, 25 free)

    Main sets
    12x100 on 1.05
    16x50 on 1 min, odd 50s 1 through 8 at 500 pace and 9-16 200 pace, even 50s perfect stroke

    Warm down
    200 easy

    Total 4300scy

    I hurt more than I should have in the warmup and never really got loose. Despite the 12x100s hurting pretty bad I finally loosened up and held 1.01-1.02 throughout. The odd 50's at 500 pace i was holding 28 mids to a touch, and on the 50's at 200 pace I was holding 26-27's to the touch.
    Swim Workouts
  4. Workout 04/03/14: evening

    by , April 3rd, 2014 at 06:26 PM (Maple Syrup with a Side of Chlorine)
    Spent the morning with Emma and her continuing dental saga. She had five extractions and bone grafts in prep for four implants. Please pray for her recovery and pain to be small, and for the rest of the plan to work out as the dentist has suggested. We're believing that God will take care of all the details, especially the financial part.

    Quick swim before my college class tonight:
    200 Fr/200 Bk/200 IM drill
    2 x (with dorkel)
    - 100 kick
    - 150 pull
    16 x 25 on :30
    - odds easy Fr, evens = FAST IMO
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)

    More or less just trying to finish last night's workout since I have not been making time for the pool as of late.
    Swim Workouts
  5. Thursday, April 3, 2014

    by , April 3rd, 2014 at 04:39 PM (I swim, therefore I am)
    77° Sunny, humidity 65%, 81° water

    Although I have not blogged my workouts this last month, I have been swimming. About three sessions per week I have been doing all freestyle workouts as some variation of what I did today:

    200 REV IM
    400 FR as 4(25RALA, 25CU, 25 DPS, 25 Strong)

    *Set 1*
    400 FR tempo DPS as 16x25 on :30
    *17s/16s, RI...
    12x50 FR on :50
    *34s/33s, RI...
    3(4x50 FR on :50, 2x100 FR on 1:40) w/snorkel
    *50s-34s/33s/32, 100s-1:09s to 1:07s,
    2(200 FR on 3:00, 2x100 FR on 1:40, 4x50 FR on :50) w/buoy, agility paddles, tube
    *2:23, 1:09/1:08, 34/33/33/32, 2:20, 1:08/1:08, 34/33/32/31
    3(200 FR on 2:40, 2x100 on 1:20) w/fins
    *200s/2:08-2:06, 100s/1:03-1:02, 50s/30-28
    ---:30 rest
    10x100 FR Steady on 1:30 w/snorkel, agility paddles, fins

    Warm Down
    10x50 FR DPS on 1:00, *37-35
    100 IM EZ

    When swimming without equipment, target pace is 1650 goal time of :35/50 or better. Main emphasis is about 5000 yards of approximate race pace effort for OW 5K swim. Sometimes I will do some straight FR swims of 40 to 90 min and for the structured sets I keep the repeats mostly between 25 to 150 yards. 200s will be included more often when/if I am able to hold 200s at/or under 1650 pace with :40 to :50 rest.

    To keep maintaining some speed and feel for the strokes I do workouts like this one two times weekly on alternate days, or a weekend session.

    Warm up
    400 REV IM
    16X25 MF on HR, front/back UW SDK

    *Set 1*
    10x75 FR Hypoxic as 85%/90%/95% on HR rest
    ---100 BK
    3(3x50 FR on 1:00, 1:00 rest) desc 1-3 *32s-29s
    ---100 BR
    12x25 FR on :50 99% w/fins *11s-10s
    ---100 BK
    4-6x25 FR Hypoxic-0 85% HR rest *12s
    ---400 IM Kick

    *Set 2*
    6x125 IM with Fly last length 85% HR rest
    ---50 FR
    6x75 Fly/Bk/Br 95%/85%/95% - 85%/95%/85% HR rest
    ---50 FR
    8x25 IM order Hypoxic-1/0 HR rest
    ---50 FR
    1x100 IM timed *1:10 (on a good day)
    ---400 FR with snorkel-paddles-buoy-tube

    *Set 3*
    5(4x25 FR on 1:00) Hypoxic-1 90%+ *12s
    ---50 BK
    4(2x50 FR on :40, 1:00) *32s-30s
    4(8x25 FR on :30, :30) *14s-13s
    ---50 BK
    2x50 Free 99% HR rest *27/27
    ---50 BK
    16x25 MF, HR rest, UW SDK front & back

    Warm Down
    200 IM EZ
    100 IM EZ

    More often this workout is harder and takes more recovery than the 5K set.

    Updated April 3rd, 2014 at 04:48 PM by fdtotten

    Swim Workouts
  6. 04|03|14 LCM

    500 various, F, S

    SET I
    50 free fast for time, S
    • 32 flat, pushed

    450 easy various, S, F

    SET II
    50 FK for time, S (50 easy)
    • 44 mid PB

    4 x 50 FK on 1:30, S
    • 1:06, 1:12, 1:14, 1:08

    40 x 20M free on 0:30 [push off + 2 sprint strokes and flip (~10m out), easy kick back]

    Another awsome day outside, was feeling motivated so I drove the extra 10 min to the LCM pool to make an attempt on a FK50. I took freestyle kicks instead of dolpin kicks off the wall for the 50FK (for time), which are faster for me. It was accomplished without board and with snorkel, and it did hurt near the end.

    Updated April 3rd, 2014 at 04:38 PM by __steve__

  7. Thursday, April 3

    by , April 3rd, 2014 at 02:24 PM (The FAF AFAP Digest)
    Swam around 1300. Did a couple forward starts with 100 pace SDKs working on gliding before kicking. Did a couple free flip turns with 9-10 SDKs, as I'm hoping to do in 50 free. Driving down to VA tonight after Lil Fort's track meet.


    Zones psych sheets, timeline, results:
    Swim Workouts
  8. Wed 4/2/14

    Had a late work appointment so I missed part of practice. They had added some chemicals to the pool and all of the fumes where on top of the water making it tough to breathe on the fast stuff. Thanks! #swimmerproblems.

    Hopped in late for this....
    900 kick with fins done as
    -50 on side
    -50 BK blast
    -50 dolphin on back
    -50 BK blast
    -50 on side
    -50 back cruise

    100 swim

    4 x 200 pull @ base descend

    100 swim

    4 x through
    200 non free cruise
    4 x 50 free sprint @ 45

    Hot tub warm down

    In and out.
  9. Week 2 Taper almost done - and an evil day today

    by , April 3rd, 2014 at 07:44 AM (Mixing it up this year)
    That old breaststroke came back today. My knee is feelling better than it has in a while.

    500 free
    500 free kick w/zoomers
    8x25@:40 breast pull w/zoomers
    8x25@:40 breast accordian drill w/snorkle
    8x25@:40 breast scull w/snorkle barely made these
    500 breast kick w/br fins
    8x50 from block 15m sprints IM order
    300 free EZ

    Total 2800 yards
    Swim Workouts
  10. Wednesday, April 2, 2014 5:30-6:30am

    by , April 2nd, 2014 at 10:52 PM (Fast Food Makes for Fast Swimming!)
    500 Free
    6 x 50 Flutter Kick w/ board @ 1:00
    5 x 100 Free Pull @ 1:20 (held 1:11-1:12s)
    6 x 50 Flutter Kick w/ board @ 1:00

    10 x 50 Fly 1 arm drill w/ short fins (5 long SDKs off each wall)
    last one Fly swim cruise (went :31)

    125 Free Pull @ 1:30
    100 Free Pull @ 1:30
    125 Free Pull @ 1:30
    100 Free Pull @ 1:30
    50 scull EZ

    500 Flutter Kick w/ board

    3100 Yards

    I just checked out SwimPhone for my champs meet this weekend. 55 people entered, and only 2 lucky souls in the 200 Fly. Me and someone else. I wonder who's going to be with me. At least it'll be 2 of us suffering our way through the race!!
  11. Workout 04/02/14: evening

    by , April 2nd, 2014 at 09:13 PM (Maple Syrup with a Side of Chlorine)
    Yesterday I was treated to an eight hour Interal Audit at work, with low staffing, on the first of the month, which happened to be April 1st. Boo.

    Quick workout tonight:

    200 Fr/200 Bk
    8 X 50 kick on :55
    - 4 Fr, 4 Bk
    4 X 100 on 1:25
    4 X 50 BK on :50 Quarter's Strong
    4 X 50 FR on :50 b/c
    100 loosen
    Solo/Rec/1700 yds/30min)
    Swim Workouts
  12. Fun with ladders

    I had a good workout this morning at Riverbank, and enjoyed swimming with lots of friends--I think it might have been the first time since before Thanksgiving that I got to share a lane with Rondi, John, and Hannah all in one morning! I continued this week’s pwb-HVT theme with the main set from “Ladder Land” (2012’s week 37). (Why that week? Because I came across a printout of it when cleaning up my study, liked it, and put it in my swimbag.) Here was my interpretation:

    Warmup (1000 lcm):

    • 350 (100 FR, 200 IM k/d by 25, 50 FR)
    • 4 x 100 FR @ 2:00, gentle descend
    • 5 x 50 @ 1:10, 1 easy FR, 4 IM order build each 50


    • 100 FR @ 1:40 [1:32]
    • 200 IM d/b by 25 @ 4:00
    • 300 FR @ 5:00 [4:47]
    • 400 IM k/b/d/f by 25 @ 8:00
    • 500 FR @ 8:20 [8:02]
    • 400 IM @ 7:20 [didn’t get time—too much lane congestion]
    • 300 FR @ 5:30
    • 200 IM fast @ 3:40 [3:22]
    • 100 FR @ 1:50

    5 x 200 FR, odds pull, evens swim

    5 x 100 BK/BR @ 2:05

    100 warmdown + play

    Riverbank was hot and crowded this morning. The triathletes seem to have all come back at once. But I enjoyed the good company and energy in our lane—it’s always fun to circle with friends!
  13. 04|02|14 SCM

    Gosh, this SCM pool is sooo tough to motivate myself in. Nonswimmer poolmates, cloudy water, my overusage of it (perhaps 280+ times a year). But it's convienient.

    20 x 25 free, S on 0:30
    • 20's

    15 x 50 on 1:00 as 25 drill / 25 kick, F
    • drill was one arm fist on a BR, L, R, BL air schedule / easy kick on back

    Snatches with added band resistance (jump kit) 4 x 4 reps

    • proped barbell about 14" off ground on starting position to keep back happy
    • worked up to 4 bands and 85lbs

    pushups with added band resistance 4 x 10 reps

    Updated April 2nd, 2014 at 09:15 PM by __steve__

  14. Week 79 - Wednesday

    by , April 2nd, 2014 at 12:55 PM (After a long rest)
    My wife finally got to see her dentist yesterday and they fixed the problem with her crown, but her face is now literally black and blue. She was given some pain killers which worked for a few hours but she had a horrendous night of sleep. Me on the other hand, I had a great night of sleep and woke feeling guilty because of this.

    Todays workout was REALLY tough and almost half of it was swum as best average. By the end of this I was literally holding onto the gutter trying not to be sick.

    Warm up
    400 free with snorkel
    8x50 catchup on 45

    Main sets
    10x50 free on 40
    8x100 kick on 2mins best average
    200 easy
    6x50 drill on 1 min
    8x100 free on 2mins best average
    100 easy

    Warm down
    12x50 drill on 1min

    Total 4000scy

    The 10x50s I held 31s and used this as a transition set. They felt harder than usual today for some reason but I got my heart rate up . I held my best masters times on the kick set going, 1.17,1.18,1.18,1.18,1.19,1.18,1.18,1.17 for a 1.17.9 best average. Prior to this as far as I can see my best was 1.20. The 8x100 free set was brutal. i felt great through the end of #3 but then hurt really badly the rest of the way and in fact at #5 thought we were on #6. I went 54,55,55,56,56,58,57,56 for a 55.9 best average which again I believe is the first time I have gone under 56 on this set. I am not sure what I could have done to feel less crappy on the second half of this set. The weird thing was that it was not just my legs but rather my whole body. I was fine through the first 50 on most of the back half but locked up earlier and earlier as the set went along. I am jazzed about the best average but this hurt worse than any set I can recall doing as a master. All other sets were swum as a recovery. I am going to feel this workout for a few days!!!

    The coolest thing for me today was seeing my team mates(there were about 7 of us strung out across multiple lanes swimming the same sets) all have best times in these sets too. We had a great training group today and it was a lot of fun all of us swimming the same set on the same send offs. I suspect most of my team mates will be feeling this workout for a while too. Way to go RAM!!
    Swim Workouts
  15. Wednesday 4/2/14

    Wednesday 4/2

    AM only SCY

    300 swim
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x100 @ 1:15 swim w/ paddles + snorkel

    8x50 @ :50 AE focusing on DPS
    400 @ 4:50 SMOOTH pull w/ buoy + paddles + snorkel
    8x50 @ :45 AE focusing on DPS
    400 @ 4:50 SMOOTH pull w/ buoy + paddles + snorkel
    6x50 @ :40 AE focusing on DPS
    300 @ 3:30 SMOOTH pull w/ buoy + paddles + snorkel

    4x25 @ :10 rest scull w/ snorkel
    8x25 @ :25 AE FR kick w/ board
    4x25 @ :10 rest scull w/ snorkel
    200 @ :30 rest FAST FR kick w/ board (2:53, 2:46)

    200 EZ

    Total: 5600

    That 2:46 200 kick might be the fastest I have ever kicked a 200 freestyle in my life. I was surprised at my speed considering I lifted legs last night!
    Swim Workouts
  16. Tuesday 4/1/14

    Tuesday 4/1

    PM only SCY + weights


    300 swim
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    8x25 @ :40 V.S. I.M.O.
    100 EZ

    50 @ :40 FL
    100 @ 1:20 FL/BK
    150 @ 2:00 FL/BK/BR
    200 @ 2:40 I.M.
    100 @ :30 rest I.M. kick w/ board

    25 @ :20 FL
    50 @ :40 FL/BK
    75 @ 1:00 FL/BK/BR
    100 @ 1:20 I.M.
    4x25 @ :10 rest scull w/ snorkel

    250 EZ

    Total: 3500


    3x10 RDL (60, 70, 70)
    3x10 back squat (95, 125, 125)
    3x10 single leg curl (30, 50, 50)
    3x10 single leg extension (50, 70, 70)
    3x10 glute (70, 90, 90)
    3x15 hip abductor (90)
    3x15 hip adductor (90)
    2x(3x10) "empty cans" (5, 8)
    Swim Workouts
  17. Week 2 and losing weight during taper

    by , April 2nd, 2014 at 08:17 AM (Mixing it up this year)
    If I am loosing weight taper is going good. Now I have to force myself to eat enough to maintain.
    Felt strong today

    500 free
    500 free kick w/zoomers
    5x100@1:45 free at pace went 1:28,1:26,1:24,1:24,1:24
    400 IM fly drill pull back kick breast swim free
    4x100 free drills w/snorkle
    200 kick
    4x50 IM order from block 15m sprint
    3x100 odd free even back
    100 kick

    Total 3100 yards
    Swim Workouts
  18. Tuesday, April 1, 2014 9:30-10:30am

    by , April 1st, 2014 at 10:33 PM (Fast Food Makes for Fast Swimming!)
    No April Fools here...I actually did get in the pool today. It feels like I've been such a stranger to the place. I did feel quite tapered and speedy during my opening 200 yards of the warmup though.

    It was crowded in the pool today, probably because no one got to swim the day before as they had a power outage at the pool and had to cancel the day.


    500 Free

    10 x 50 Flutter Kick w/ board
    4 @ 1:00, 3 @ :55, 2 @ :50, 1 @ :45
    Made them all very easily

    20 x 50 Free Pull w/ paddles @ ~:45-1:00, depending on where the other two were in the lane with me.

    It was tough to swim with two others today, especially when people can't seem to organize by speed. Granted, there weren't two others as fast as me in the water, but at least figure out that if you're not able to 'keep up', you probably should try to circle swim with the fastest one in the pool.

    Various distances of swimming and/or intensity of Free and Fly

    500 Flutter Kick w/ board
    At least with kicking I can circle swim with the others a bit easier.

    3000 Yards


    LMSC Champs meet this weekend

    Saturday - 1000 Free, 200 Free, 200 IM
    Sunday - 1650 Free, 200 Fly, 500 Free

    I think 200 Fly will be my nemesis this weekend...
  19. Runner Up, Tuesday, April 1

    by , April 1st, 2014 at 05:13 PM (The FAF AFAP Digest)


    600 various
    100 scull
    4 x 50 fly drills
    100 power kick
    50 EZ
    2 x 50 double shooter + 50 EZ
    2 x 50 burst + cruise
    50 EZ
    2 x (25 AFAP + 125 EZ)
    100 DPS backstroke

    Total: 1800


    Felt pretty slaggy from yesterday's massage, but that's to be expected.

    I registered for Canadian Nationals today. Still not 100% sure I'm going, but didn't want to get bumped by the 1000 person limit. I entered the max of 7 events. Probably won't swim all of them. 50 breast/100 back and 100 IM are all on Sunday. So that would be a tough day. I'm assuming they do split requests in Canada too ...

    Event# 5 Women's 50 Backstroke 00:31.40
    Event# 13 Women's 50 Butterfly 00:29.60
    Event# 15 Women's 100 Breaststroke 01:22.00
    Event# 23 Women's 100 Freestyle 01:05.00 (split request)
    Event# 29 Women's 50 Breaststroke 00:36.80
    Event# 31 Women's 100 Backstroke 01:11.00
    Event# 39 Women's 100 Individual Medley 01:12.50

    I was also very happy and surprised to be named a runner up for World Masters Swimmer of the Year. It definitely wasn't one of my best years in meters (only swam 7 events), but I did grab a couple WRs. Here's the list:

    Top 12: WomenErika Braun, USA, 40-44; Olga Kokorina, RUS,90-94; yoshiko Osaki, JPN, 75-79; Rita Simonton, USA, 95-99;Laura Val, USA, 60-64; Jenny Whiteley, AUS, 55-59. MenRichardBurns, USA, 70-74; George corones, AUS, 95-99; David Guthrie,USA, 50-54; Willard Lamb, USA, 90-94; Tim Shead, USA, 60-64;Steve West, USA, 40-44.

    Runners-Up: WomenJill Hernandez, USA, 50-54; Noriko Inada,JPN, 25-29; Leslie Livingston, USA, 50-54; Eliane Pellis, BEL, 80-84; Jean Troy, USA, 85-89; Diann Uustal, USA, 65-69. MenRickcolella, USA, 60-64; Alberto Montini, ITA, 45-49; Adam Ritter,USA, 25-29; Shigehisa Sekikawa, JPN, 80-84; Robert Strand, USA,65-69; Stev Theloke, GER, 35-39.

    Updated April 1st, 2014 at 05:56 PM by The Fortress

    Swim Workouts
  20. 04|01|14 SCM and drylands!

    500 various
    50 FK for time with snorkel

    • 0:43

    18 x 50 on 1:30 as 25 fast / 25 drill
    • odd fasts - free - 16 - 17's
    • even fasts - FK - 22 - 23's

    Still have an overall fatigued feeling not unlike a fever. I suspect I am still recovering from working on the car over the weekend.

    USRP Drylands:
    Iso Lateral rows, triceps, pullovers, leg extensions and curls, calfs, and dumbel clean-jumps (to 10 reps with 45's)

    4 x 200M on 1:00
    • 38, 38, 42, 46 (nice lung burn)

    Stationary spin bike:
    20 x level 13 - 15 (whichever it lands on) on 0:30
    • 7 - 10 second AFAP efforts

    Streching and RC stuff

    I plan to test the USRP philosophy on running for my 1.5 mile run test this October. As a drop-dead fleet swimmer, I really have no purpose for it other than a change in motions, variety, or condensing a set due to time constraints. But applying it on my feet once a week seems simple and straight forward. It could provide a conclusion that bare minimal running using the USRP method is better than my prior minimal run training. Last year I estimate that I ran about 30 net miles in preparation for the 1.5 mile run.

    Using USRP as 200's on 1:00, working up from 4 x 200 (just under half mile) to, perhaps, 16 x 200 by October should net me close to the 30 net miles I had from last year. Unfortunately my test last year, though timed, was only done half-ass (12:25ish), as I didn't really feel like running hard and furthermore wasn't under pressure to do so. But if I can knock a minute off that from just a 1 mile/week base, it would be safe to conclude the USRP method would hold it's recent reputation in the running world.

    The equivalent RP in my above strategy is also much faster than what I will run the 1.5, more like a 800 RP, but if I did tailor it for the actual distance it might slow my swimming

    Updated April 1st, 2014 at 09:43 PM by __steve__