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  1. 3|26|14 SCM 56 minutes

    WARMUP/MAIN
    20 x 25 on 0:30 fr/fk, S
    • alternate free and flutter kick each 25

    20 x 25 on 0:30 fr, S
    • brisk breakout/stroke transition, easy to wall
    • left shoulder getting a little loose

    150 easy

    KICK
    8 X 12.5 fk on 1:00 AFAP, S
    • arms back (to rest shoulders)
    • from dig, at pool center
    • 13 - 15's

    10 x 25 FK on 1:00, moderate - fast, hold form and narrow kick
    • 22 - 26's

    250 continuous FK, S
    • sprint kick to ~ 1 - 2 seconds before acidosis then hold an easy kick, repeat
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  2. Accupuncture Day 2 (3/26/14)

    by , March 26th, 2014 at 09:37 PM (Trying to Train Smarter, Not Just Harder)
    Had my 2nd accupuncture about 5 days ago, which I didn't really enjoy this time, because he gave me a "massage" which hurt like, well, it hurt a lot. I felt bruised until about yesterday, but swimming wise, on Monday I was fine, Tuesday was fine, today was pretty dang good, actually. So yes, I would recommend accupuncture, but I think I'm done for now. It's too bad I don't have a meet this weekend, darn it.

    500 back/free
    500 pull
    400 kick
    100 easy
    10 x 200; descending intervals
    200 easy
    300 breast/free
    500 breast/free
    2 x 50; sprint the 25, cruise to wall
    100 easy
    4700 LCM
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  3. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/27/2013

    by , March 26th, 2014 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout, two weeks out.
    SCY
    WARM UP:
    2 X 250 4:00
    5 x 100 1:30

    4 x 200 free 3:20
    Fins optional

    6 X 50 kick 1:10
    1 x 100 swim

    5 X 100 2:15
    Choice. Swim all @ 85/90%
    Breaststrokers go 2:30

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    Relay starts

    WARM DOWN: 4 x 50 easy
    Categories
    Swim Workouts
  4. Taper day 3...seemed slow today but my shoulders don't hurt

    by , March 26th, 2014 at 07:40 AM (Mixing it up this year)
    I am starting the repair process on my muscles they don't seem to hurt as much, nor my elbows. That is thanks to not swimming as hard with paddles. The back is still a pain but that is a different issue.

    Did not feel particularly fast today. My back stroke felt slow and sluggish, kick was lack luster. Freestyle felt decent. The fly felt comfortable but was having an issue with my left leg spasms.

    500 free
    500 free kick w/zoomers
    10x50@1:00 back held 49's
    5x100@1:45 free w/snorkle moderate pace holding 1:30's
    500 free kick w/zoomers
    200 free EZ
    200 fly for time 3:26
    3x100@:15RI free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  5. Tuesday 3/25/14

    Tuesday 3/25

    AM only SCY + weights

    Swim:

    400 swim every 4th 25 scull
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    4x150 @ 2:10 BK/BR/FR
    4x100 @ 1:30 D1-4 I.M.
    4x75 @ 1:10 FL/BK/BR
    4x50 @ :50 build I.M.O.
    4x25 @ :30 FAST I.M.O.

    warm down the following kick w/ board + fins:
    200 FR
    150 FL
    100 FR
    75 FL
    50 FR
    25 FL

    Total: 3200

    Weights:

    3x10 RDL (60, 70, 70)
    2x10 back squat (95, 125)
    3x10 single leg curl (30, 50, 50)
    3x10 single leg extension (50, 50, 50)
    3x10 glute (50, 70, 70)
    3x15 hip abductor (70)
    3x15 hip adductor (70)

    Updated March 27th, 2014 at 10:46 PM by Calvin S

    Categories
    Swim Workouts
  6. Workout 03/25/14: evening

    by , March 25th, 2014 at 09:49 PM (Maple Syrup with a Side of Chlorine)
    I was a slug last week. Picked up an extra shift and then life got busy during my long week of work so only one swim. I did manage to play some basketball at my son's school after church on Sunday night - without feeling too horrible yesterday. I skipped swimming last night because the college was showing a rebroadcast of the Bill Nye and Ken Ham creation/evoultion debate, so Preston joined me in watching that before I headed to Men's group for a bit.

    Today was busy as well, but I knew that I could count on making masters tonight. I had a drug task force meeting this morning before going to Chapel, then spent some time at the college's library getting books for a research paper that I am working on for the end of the semester. I don't take the tests since I am auditing the class, but the prof is grading my papers so I am taking advantage of that. A quick nap before a light supper then off to practice (borrowed fromiefer's weekly workout):

    300 FR swim
    100 kick on Back
    100 IM drill
    100 kick on front
    4 x 25 - focus on streamlines

    300 FR Pull with buoy, every 3rd 25 Fast (did 350)

    3 x
    - 25 Stroke/25 fr/25 stroke. :20 sr (did one each IMO)
    - 75 of above stroke. :20 sr
    - 100 DPS free. :60 sr (I did 150's with AP)

    5 min warmdown (did 300)
    (Masters/Rec/2200 yds/60 min)
    --------------------------------

    Lots of people at practice tonight, eight total in the water. Greg and Gabby did the workout with me, while others did their own thing. A new swimmer, Renee, was there and Carol joined us for the first time since Thanksgiving. Tim, Melissa, and Emily are working on base for tri's. We had a lot of swimmers on Saturday, so I am planning to bring a "Swimopoly" game for this weekend.

    The full results for the Harvard meet have been posted into the USMS database. Click here for the update from Rick. My split request for the 500 and 1000 was not included, so I emailed them earlier today (although it won't be earth shattering if they are missed).

    Other meet news: we have five entries so far for the Bennington meet in a month. I am expecting ~12 from the teams in Western Mass, so things are moving along swimmingly on this front. Also, on 4/12 there is a first-time meet in Northern Vermont (Greg is thinking of goin, but I'll be out of town). Then a meet at UVAC before some other fun in the Adirondacks - lots of opportunites!
    Categories
    Swim Workouts
  7. 30:00 swim...

    by , March 25th, 2014 at 05:37 PM (Alex's swim journal)
    A steady 1800 today on 1:40/100 pace; followed by some 25s on :30 at a quicker pace. 2000 SCY total.

    I didn't want to do a hard swim, just get my body used to swimming for 25:00+ straight in anticipation of the 1650 this weekend. The 1800 in 30:00 was a nice round number, and mentally kept me from slowing to a slog, while also keeping me from building up too much lactic acid.

    Thought I would post some photos a friend from Milwaukee sent a few days ago. His daughter-in-law was at the last meet in Whitefish Bay by coincidence, so he decided to get my start and finish for the 400 IM:

    Click image for larger version. 

Name:	WFB 2014 finish.jpg 
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ID:	8517
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  8. 3|25|14 SCM (weights yesterday)

    WARMUP/DRILL
    1000 of drills, free and br S
    MAIN
    10 x 12.5M on 1:00 DFS fr AFAP
    2 x 25 on 2:00 fr AFAP
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  9. Tuesday, March 25

    by , March 25th, 2014 at 03:26 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    4 x 25 power kick w/fins, 20 y UW @ :30
    50 EZ

    Main sets:

    6 x 25 burst + cruise @ 1:00
    100 EZ
    1 x 30 burst + cruise backstroke @ 100 pace from the blocks, working on gliding before starting to kick

    2 x (25 AFAP + 75 EZ)

    1 x broken AFAP 50 breast w/fins (25)
    100 EZ

    20 x 25
    odds = backstroke @ 100 pace @ :30
    evens = EZ @ :45
    100 EZ

    4 x 25 free w/fins @ 100 pace @ :30 (11s)
    100 EZ

    Total: 2325



    ~~~~~~~~~~~~~~~~~~~~~~~

    Going to really shut it down the next few days for the Columbus meet on Saturday. I'm entered in 100 breast, 100 back and 100 free. Will probably just swim the first two. That will be a hard workout and then I'll keep resting for Zones the following weekend. I entered:

    Swim Meet Events

    Event
    Number
    Gender Distance Stroke Time Date
    5 Female 100 SCY Free 0:59.00 04/05/2014
    23 Female 50 SCY Fly 0:26.40 04/05/2014
    33 Female 100 SCY IM 1:03.50 04/06/2014
    51 Female 100 SCY Fly 1:03.50 04/06/2014

    I will also swim the mixed 200 medley relay (back leadoff for a 50 time), womens 200 free relay (leadoff for a 50 free time (though I already have a decent time this year from the Sprint Classic)), mixed 200 free relay and the womens 200 medley relay. That's four events a day, quite a lot for me. The only one I'm a bit concerned about is 100 fly bc of the shoulder. Fortunately, it feels a tad better today. Getting a massage tomorrow and that should help too.

    There are 447 swimmers signed up for Zones with a few days left to enter. This is less than last year; I hope more people enter at the last minute.

    Updated March 25th, 2014 at 03:36 PM by The Fortress

    Categories
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/26/2013

    by , March 25th, 2014 at 12:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    4 x 50 faster 1:00

    4 x 100 free 1:45
    #1: moderate
    #2: 75 moderate/25 fast
    #3: 50 moderate/50 fast
    #4: 25 moderate/75 fast
    Focus on race finishes on 2-3-4

    4 X 75 kick 1:50
    1 X 100 swim

    $$ RACE PACE SET $$

    4 X 25 :45 --1st 25 of 100
    1 X 100 easy 2:00
    2 x 50 1:15 --2nd 50 of 100
    1 X 100 easy 2:00
    1 X 100 @ race pace 2:15
    1 X 100 easy 3:00
    Do it twice

    4 X 50 blocks
    25 sprint and turn/easy return

    WARM DOWN: 4 x 50 easy
    Categories
    Swim Workouts
  11. Week 78 - Tuesday

    by , March 25th, 2014 at 08:16 AM (After a long rest)
    I had a late night by my standards last night after picking up my new car. I had a great nights sleep and had no alarm issues this morning, although I had to return to the house after leaving my subdivision because I remembered I had the new cars keys and the old ones had the key to the pool. Luckily I figured this out before I got to the pool because that would have sucked. Today's workout was mainly aerobic swimming with a few fast 50 swim and kick at the end.


    Warm up
    400 free with snorkel
    6x50 catchup on 45


    Main set
    500,400,300,200,100 pull on 1.10 base plus 10 seconds
    4x(50 fast on 1min holding 200 pace,3x50 kick on 1min)


    Warm down
    200 easy


    Total 3200scy


    This lower yardage felt good and we should be down to mid 2k tomorrow with a meet warmup on Thursday. This is the first drop taper I have done since being back so it will be interesting to see what it translates to at the weekend. Hopefully some fast swims!!!
    Categories
    Swim Workouts
  12. Taper Time day 2

    by , March 25th, 2014 at 07:43 AM (Mixing it up this year)
    I have left the paddles for the next 3 weeks. I miss my paddles..... A little distance and a 200 fly and I am good to go.

    500 free
    500 free kick w/zoomers

    2 times thru
    1x200@3:30 free went 3:01, 2:59
    2x100@1:45 free went 1:30, 1:30, 1:29, 1:29
    4x50@1:00 free went 44,43,42,41,44,43,43,43

    500 free kick w/zoomers
    200 fly for time 3:26
    100 free

    Total 3000 yards
    Categories
    Swim Workouts
  13. Monday 3/24/14

    Monday 3/24

    PM only SCY

    2x
    400 swim (under H2O turns at far end of pool, open turns at the near end)
    4x75 @ 1:20 kick/drill/under H2O kick w/ fins
    3x100 @ 1:20 smooth D1-3

    10x200
    4 @ 2:30 pull w/ buoy + paddles + snorkel
    4 @ 2:20 swim w/ paddles
    2 @ 2:20 strong N.S. (1:08/1:04, 1:10/1:03)

    100 EZ

    6x25 @ 1:00 FAST BK w/ fins

    250 EZ

    Total: 4500
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  14. Ready for Meet Season

    by , March 24th, 2014 at 09:47 PM (Chowmi's Blog)
    Not sure how fast i'll swim, but at least I feel pretty good and I finally can swim fly pretty well! It's not such a struggle and I am starting to feel my old self again; it will take more time than the next 2 weeks, but hopefully racing fly will give me another big boost and over the hump to better fly!

    Let's see....
    I went 13+ from a dive on 25's fly, so that was promising.
    I went a 38.2 to 38.5 on a 50 breast fast. That was also a good swim.
    I got my mojo going on some 25's back and went 16's. That's as fast as I ever have. Never hit 15's yet.
    Free is still a struggle. I'm still fighting myself but going 14-15's, so at least I can muscle and thrash my way to half decent times.

    I'd like to just see where my times are. Since I turned 45 this year, and since it's been 12 years (2002) since I started racing after having kids, maybe consider this a "reset" year, so all "best times"?
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  15. Monday, March 24

    by , March 24th, 2014 at 04:54 PM (The FAF AFAP Digest)

    Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills

    Main Sets:

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

    1 x AFAP 50 breast from the blocks + 150 EZ
    -- 34 high-35 flat

    5 x 25 AFAP kick + 50 EZ @ 2:00
    75 EZ

    1 x 25 AFAP swim + 75 EZ

    12 x 25 shooter w/fins to 20y @ :40
    150 EZ

    Total: 2450

    ~~~~~~~~~~~~~~~~~~~~~~


    Nothing special to report. Shoulder is still bothering me. Bad timing. Still need to get signed up for Zones. If it's not better by then, it will affect what events I swim.
    Categories
    Swim Workouts
  16. finding the 1650 pace...

    by , March 24th, 2014 at 04:21 PM (Alex's swim journal)
    The core
    was sore
    today
    after all the SDKs
    yesterday...

    Nonetheless, I put in a little bit of pace work, to see if I could find something I might be able to hold comfortably for 1650. Here's what I did:

    --375 EZ free warm-up on 7:00
    --4 x 50 on 1:00 (:43-:45)
    --4 x 25 on :30 (:19)
    1:00 rest
    --10 x 100 fr on 2:00 (1:25-1:30*)
    --4 x 50 fr on 1:00 (:40-:43)
    --4 x 25 fr on :30 (:17-:19)
    1:00 rest
    125 EZ free/bk cool-down

    2100 SCY/42:00

    *These clustered mostly around 1:27-1:28, though there were a couple in the 1:25-1:26 range and a couple in the 1:29-1:30 range (which might be closer to my 1650 pace; last year's pace was 1:31).
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  17. 3|24|14 LCM today and dryland yesterday

    yesterday

    1. 400 easy run
    2. 4 x 200M fast run on 20 seconds rest
    3. stretching and hip calisthenics




    today*
    WARMUP (DRILL)
    • 1500

    KICK
    50 FK for time S / 50 easy K

    • 45 mid - high (PB)

    2 x 20M on 1:00FK AFAP / 20M easy

    SPRINT
    50 free fast F (fins)

    • breathed about 7 times
    • 27



    Did not plan to set a FK PB today since my legs weren't 100% from yesterday's run, but I did the trial in a controlled fashion in case I got lucky, as I did (must be a good day). During the FK I did make a few counterproductive mistakes, so maybe I have a 44 high in me now with luck.

    Still have a plan to set some SCM FK times later this week.
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  18. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/25/2013

    by , March 24th, 2014 at 12:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    SCY
    WARM UP:
    2 X 200 3:20
    2 X 150 2:20
    2 X 100 1:40
    2 X 50 faster 1:00

    9 X 100 free 1:40
    Descend in groups of three. Descend only to 80/90%

    6 X 50 kick 1:10
    1 X 100 swim

    8 X 100
    odd: stroke @ 85/90% 2:15
    even: easy free 2:00

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  19. Week 78 - Monday

    by , March 24th, 2014 at 09:28 AM (After a long rest)
    I had a good nights sleep but rather weird. I dreamt I overslept and woke up around 1am in a panic. Then I woke up again 10minutes after the alarm normally goes off and discovered I had not set the alarm. My subconscious must have been telling me I had not set the alarm. Luckily the 10 mins did not make a difference and I made it to the pool on time. We are resting this week with the hope of swimming fast at our southern zone meet next weekend. I will be chasing some fast zone records in the longer events and both Ross Davis and Steve Unruh will make the shorter 500 and 200 very fast. I can't wait. With the base work we have been doing I hope to swim a strong 1650 on Friday and a 1000 on Sunday. Today was a good workout and I felt really strong throughout.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    10x200 pull with paddles descend 1-5 and 6-10 on 3mins
    400 easy recovery swimming
    6x100 kick on 2mins descend 1-3 and 4-6

    Warm down
    200 easy

    Total 3900scy

    On the 200s Tom asked me to do a big descend starting out around 2.30 and on #5 be at about 2min pace and on round 2 be about 5 seconds faster throughout. I tried keeping my stroke long and came in on 2.10 on the first 200. From there I descended and went 2.07,2.05,2.01,1.58. On the second round I was about 5 seconds quicker throughout going 2.05,2.03,1.59,1.56,1.52. I felt awesome on the second round and honestly felt like I had more on the last one. I tried going slower at the beginning but with paddles it's almost like I have to shorten my stroke to go the times he was after. I had a guy in my lane who was wearing paddles and fins and I was using him as a rabbit on the last couple in each round. I think the final 200 is the fastest 200 I have pulled in practice. I am also not used to so much rest which I think helped make this set much easier than normal. The kick set I descended and went 1.27,1.23,1.18,1.25,1.21,1.17 and felt good again. We will be dropping the yardage tomorrow and throughout the week. I won't be shaving but this drop taller feels good already and I am hopeful I will have some fast races at the weekend.
    Categories
    Swim Workouts
  20. Bad back day and we know what that means

    by , March 24th, 2014 at 07:48 AM (Mixing it up this year)
    Loads of fly drill to loosen up my lower back today. This was a fall in the water kind of day, but not one of my worst.

    Taper starts today. I have to get this distance taper figured out, it has been a while. Events for Y Nats are 1650 fr, 1000 fr, 400 IM, 200 free, 200 fly, 500 fr, 50 fly, 200 breast, 200 back, 100 back, 200 IM, 100 fly. How do you taper of all of that?!?!?

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkle
    200 torque drill w/snorkle & bouy
    200 fly 1 arm alt rt/lt w/zoomers
    200 dolphin kick on back w/zoomers
    4x100@1:45 free went 1:26, 1:27, 1:28, 1:29
    300 free kick w/zoomers
    200 fly for time 3:26
    3x100 free EZ
    200 free kick w/zoomers

    Total 3200 yards
    Categories
    Swim Workouts