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  1. Truly the last workout before vacation!

    by , August 10th, 2011 at 04:18 PM (Chowmi's Blog)
    Hooray! I got to do the workout today!
    Helen had 4th grade orientation and Claire also attended to help out. My husband picked them up, so I got to noon workout after all!

    SCM, Baylor Fitness Center
    Jim Montgomery on deck

    Warm up:
    200 swim/50 kick
    200 swim/50 kick

    Transition set:
    4 x 100's
    kick/swim/drill/swim

    Garbage Yardage portion:
    3 x 200 pull on 2:50
    (I swam these)

    Main Set:

    Three times through:

    150 smooth on 2:10
    50 fast on 1:00
    100 smooth on 1:25
    50 fast on 1:00
    50 smooth on :50
    50 fast on 1:00
    easy 50

    Resentfully held just under 40 pace on the smooth; felt awesome, fast, and in my comfort zone of sprinting on the fast ones, 33-35's.

    Everyone thought this was a really tough set. We had an interesting lane today, which is why it was so tough. I was the only sprinter, so I was huffing and puffing to stay in my place on the 150/100 and totally resenting how fast everyone was doing those (I could just hear Rich A's words...most people swim the slow too fast and the fast too slow....yes, exactly). But most everyone else thought the 50's were tough. The hardest part were the 100's smooth, 'cause no one was going smooth and I was just ready to explode at the pace of the lane. The good thing was enough drop off occurred so I ended up leading the last set, and no one seemed to mind when I took more rest, much more rest and encouraged everyone to go double-blast-o as a tradeoff!

    ++++++++++++++++++++++

    Off to Phoenix on vacation tomorrow!
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  2. Tuesday, 8/9/11

    by , August 10th, 2011 at 01:01 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (900)
    300 swim
    - 150 free/150 back
    2 x 150 kicking (25 dolphin 25 flutter
    - 25 back 25 flutter 25 brst 25 flutter)
    6 x 50 Free ds 3: 3/1:00, 3/50

    Stroke Free Swim Set (500)
    10 x 50/1:10: 15-20-15 - stroke-free-stroke
    - #1-9, rotated through fly-back-breast; #10 smooth free

    Free Set (500)
    10 x 50/1:00 in 2 sets of 5: 200 Free Pace
    #1= 2 secs slower than pace
    #2= 1 sec slower than pace
    #3= pace
    #4= faster than pace
    #5= smooth
    - 44-42-40-39-47 on 1st set of 5,
    - 41-40-39-38-47 on 2nd set of 5

    Swim Set #2 (900)
    9 x 100/1:45
    Control first 50, strong on 2nd 50 for each 100
    - fastest one was 1:27, slowest was 1:30

    Warm down
    200 easy free
    Total: 3000 meters
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  3. Sarasota Y Sharks Masters 5:30 AM Workout -08/11/11

    by , August 10th, 2011 at 12:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:30
    2 X 150 2:45
    3 X 100 2:00
    1 X 200 3:30
    2 X 100 1:45
    4 X 50 descend :50

    9 X 100 free 1:50
    1/2: moderate
    3/4: build
    5/6: 50 fast/50 easy
    7/8: fast
    #9 is easy

    1 X 200 kick 5:00
    3 X 100 kick 2:30

    IM or Free set your choice:

    1 X 300 IM 5:30
    4 X 50-1 of each- 1:10
    Twice through

    6 X 200 pull 3:00 or 3:30
    Descend in pairs

    WARM DOWN: 4 X 50 easy 1:00

    4100/4300M
    Categories
    Swim Workouts
  4. Wed Aug 10th 2011 scy

    by , August 10th, 2011 at 10:32 AM (Ande's Swimming Blog)
    Wed Aug 10th 2011 scy

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    Monday Whitney started a main set theme and pattern, today was a continuation

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:40ish
    wore blue camo jammer
    swam with mike
    Beside tyler, todd, & Chris

    WARM UP
    assigned 4 x 500 stop at 7:10
    did mostly easy 50's


    Main SET: scy

    24 x 100 fr on 1:20
    4 sets of 6 with 2:00 breaks

    Round 1: fly kick no board
    made em
    held under 1:15

    Round 2: fr 80%
    held 5's

    Round 3: 50 fr 50 k
    held 10's & 11's

    Round 4: 95%
    5 from a dive held 1's & 2's
    #6 was in heats,
    heat 2
    went 52 high

    100 easy

    25 SDK fast, roll start, whitney timed
    went 11.11
    Categories
    Swim Workouts
  5. Tue Aug 9th, 2011

    by , August 10th, 2011 at 10:21 AM (Ande's Swimming Blog)
    Tue Aug 9th 2011 scy

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    Whitney Coached
    UT, main pool scy
    6:30 - 8:00 dove in 6:35ish
    wore blue camo training jammer

    WARM UP
    don't remember

    Main SET: scy

    32 x 100 fr on 1:25
    4 sets of 8 with 1:40 break between each

    Round 1: fr 75%

    Round 2: fr 80%

    Round 3: fr 85%

    Round 4: fr 100%
    #8 was in heats,
    heat 2
    went 52

    100 easy
    Categories
    Swim Workouts
  6. Wednesday Workout

    by , August 10th, 2011 at 09:39 AM (Pete's swim blog)
    Clearly still tapered. Mentioned below about the fly set. Saturated the Up/down and held it through all 16 100s pretty easily. Primarily used breast stroke kick but mixed in a bit of fly and back kick to relieve pressure on the knees. Kicked free on the final set... tried to keep a fast pace on the kick and go easier on the swim parts.

    SCY

    700 Warm up

    4 Times through
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10
    50 Easy

    I've never been even close to making this set. I did drop the drag suit but was still surprised at how easily I made it. Allways had 5+ sec of rest on the wall and never really got tired at all. Very encouraging.

    16 x 100 Up/Down Kick - 1:40 (:10 rest)

    12 x 50 - :50
    * Odds Kick/Swim
    * Evens Free

    300 Cool down

    (4450 Total)
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  7. An oldie and a goodie

    by , August 10th, 2011 at 07:37 AM (Mixing it up this year)
    this is a workout I love to help me with getting my kick back.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    5x50@1:00 free right arm only w/paddle breath on left just barely made this
    8x25@:45 free kick #3&6 fast
    5x50@1:00 free left arm only w/paddle breath on right had 8 seconds to spare on these this is apparently my much stronger arm
    8x25@:45 free kick #2,4,6&8 Fast
    5x50@1:00 Free paddle on right arm 4 kicks on paddle hand
    8x25@:45 Free kick FAST
    5x50@1:00 Free paddle on left arm 4 kicks on the paddle hand
    500 free w/snorkle & paddles
    100 Free easy

    Total 2700 yards
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  8. Tuesday

    by , August 9th, 2011 at 10:57 PM (Swimming, Life, and Other Stuff!)
    School started yesterday. Can you believe we started August 8th? All of our buildings are air-conditioned so I guess there's really no excuse.
    I am so grateful that I have a job in such a supportive community with wonderful families and kids! Times are tough in education; teachers all over of the country are losing their jobs, programs being cut, and great public education is being compromised due to stupid political agendas! I feel blessed and need to remind myself of this from time to time.

    Lately I've been swimming easier paces and less distance. I'm in the midst of figuring out a disturbing medical problem that could force me to quit swimming. I'm trying to stay positive and workout till I get the full story but it's scary and difficult.
    Once I'm in and begin swimming I feel great! I have no symptoms and feel as good as I ever have. I wish I was a psychic and could read the future; it's the uncertainty that drives me crazy and makes me feel depressed. I have always considered my great health and high energy level one of my best assets; I'm really not sure who I'll be if I lose this part of me.
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  9. Tuesday, August 9, 2011 4:30pm

    by , August 9th, 2011 at 10:01 PM (Fast Food Makes for Fast Swimming!)
    Got in for a quick hour long swim before heading to my daughter's soccer practice. Wanted to see how much I could get done in the hour, so I went semi-intense.

    Warmup:
    100 Free
    stretch
    100 Back
    200 Free Pull
    100 Back Pull
    400 IM Drill

    10 x 100 Free @ 1:25 (first 5 held 1:09s, last 5 or so around 11-12s)

    (1:20 base)
    150 Free Pull @ 2:00
    100 Free Pull @ 1:20
    50 Free Pull @ :40
    50 Free Pull @ :40
    100 Free Pull @ 1:20
    150 Free Pull @ 2:00
    1:00 rest

    (1:15 base)
    150 Free Pull @ 1:52.5
    100 Free Pull @ 1:15
    50 Free Pull @ 37.5
    1:00 rest

    (1:10 base)
    150 Free Swim @ 1:45 (went 1:43)
    100 Free Swim @ 1:10 (went 1:09)
    50 Free Swim @ :35 (went ???) glad it was over

    100 EZ

    12 x 25 @ :30 (odds alt. fly/back)(evens free)

    100 EZ
    ----------------
    3600 Yards in an hour
    Lots more than usual in that timeframe for me.
  10. Tuesday, Aug. 9

    by , August 9th, 2011 at 06:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    20 x 25 shooters
    back, belly, left side, right side, twirling

    3 x (8 x 50 w/fins) @ :45
    :30 between rounds of 8
    1-8 = back, 2 SDK (unnatural!)
    9-18 = flutter kick w/board
    19-24 = back, 2 SDK

    50 EZ

    10 x 50 fly drill @ 1:15

    5 x 50 easy fly @ 1:15

    150 EZ

    Total: 3250

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

    Commentary:

    I'm still not ready for prime yet. It takes me forever to recover from a nationals outing with the travel, meet sleep, racing, adrenaline, etc. Did manage to get in a decent aerobic set where I had to consciously remember not to kick off the wall. Hopefully, I can do something more interesting tomorrow.

    I was planning to go to Rockville, but I got sidetracked by errands. All 3 of my kids have August birthdays and I need to get cracking on procuring the necessary college stuff for Fort Son. He doesn't seem to think he needs a thing! When I texted him to ask if needed X, he said I must have his gender confused. (rolls eyes). I am wondering how often he will actually do laundry ...

    I entered the Terrapin Cup. 200 back for a 100 split on Saturday and 50 fly on Sunday. I'm sure I won't be near my best time in the 100 back, but I'd like to go under 1:18. I'm only going to rest 3 days for this meet. I can't see at this point how more rest will help my 100.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -08/10/11

    by , August 9th, 2011 at 05:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    3 X 100 2:00 1:45
    Two times. Round 1 intervals left, 2 right.

    2 X 100 Kick 2:30
    6 X 50 Kick 1:15
    1 X 100 easy swim

    1 X 100 2:00
    2 X 50 1:15
    Four times through, stroke.
    IM'ers: 1 round of each

    12 X 100 free
    4 on 1:40
    4 on 1:30
    4 on 1:25

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  12. Last workout before vacation!

    by , August 9th, 2011 at 05:13 PM (Chowmi's Blog)
    There is no motivation like the I'm-Going-On-Vacation-So-I'd-Better-Work-It-Today motivation!

    SCM, Baylor Fitness Center
    Lianna McStravick on deck
    Tues & Thurs are IM theme days

    Missed warm up

    6 x 75's
    Fly/back/breast
    25 kick/25 drill/25 swim

    200 pull (swam it smooth)
    4 x 100 on 1:30 (fin kick 1:21 to 1:17)
    200 strong (2:27 regular swim - that's really good for me!)

    Since we didn't kick yesterday, I decided to kick a bit in today's workout. 4 x 100's kick with fins on back, held 1:21 to 1:17

    10 x 100's on 2 minutes
    1 easy
    1 your least favorite stroke (back: 1:25ish)
    1 easy
    2 your best stroke (fly: both on 1:21)
    1 easy
    3 IM (kicked on back instead; 1:17 1:16 1:16)
    1 easy

    4 x 50 back/free recovery

    The End

    +++++++++++++++++++++++++++
    I felt pretty good! It is amazing what this old girl can do when she's not all bloated. And knowing I won't be swimming a workout until I come back from AZ, I worked extra hard! Really worked my turns on the 100 flys. I did two in a row!!! Awesome job, if I do say so myself!

    ++++++++++++++++++++++++++
    You can stop reading here if nothing other than my swimming interests you. But for anyone else, here is what I ate/intend to eat today!

    Coffee, Folgers tea-bag large cup with creamer;
    Strawberry greek yogurt cup

    Big glass of water
    Granola bar knock off
    More water

    Central Market's Dinner for 2, split 4 ways for each of the Agee family! I think it's some sort of beef dish.

    More birthday cake and ice cream;
    More blueberries before they go bad;
    Milk and water
    and maybe another swig of OJ from the carton if no one is looking.
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  13. Summer Swimming Synopsis

    by , August 9th, 2011 at 12:17 PM (Canuck Countdown)
    My summer swimming (ASSA) season is over. Although I qualified for Provincials in every event I swam, I am not going because it coincides with my vacation to Mabel Lake.

    As it turns out, Regionals weren't swum as heats and finals for Masters, because there weren't enough swimmers to warrant it (e.g., 4 swimmers for 200 free, 3 for 50 back). Instead, all of our races were time finals.

    Based on something I read here in the blogs, I've decided that a "good" swim is one that is within 4% of my goal times for next year when I age up to 50. Here's my summer swimming results measured against my goals and past results (SCM):

    50 Free
    Goal: 25.5
    June 18, 2011: 26.62 (+4.3%)
    2011 Best: 26.18 (2011-05-23)
    Masters 45-49 Textile Best: 25.44 (2007-05-19)
    Masters 45-49 Tech Suit Best: 25.90 (2008-12-06)

    100 Free
    Goal: 55.7
    July 17, 2011: 58.39 (+4.8%)
    2011 Best: 56.71 (2011-05-21)
    Masters 45-49 Textile Best: 55.69 (2007-05-20)
    Masters 45-49 Tech Suit Best: 55.22 (2009-05-17)

    200 Free
    Goal: 2:04.5
    August 7, 2011: 2:10.05 (+4.4%)
    2011 Best: 2:06.89 (2011-05-22)
    Masters 45-49 Textile Best: 2:02.91 (2007-05-19)
    Masters 45-49 Tech Suit Best: 2:03.79 (2009-05-16)

    400 Free
    Goal: 4:28.0
    August 6, 2011: 4:39.62 (+4.3%)
    2011 Best: 4:32.20 (2011-05-21)
    Masters 45-49 Textile Best: 4:24.57 (2007-05-20)
    Masters 45-49 Tech Suit Best: 4:22.59 (2009-05-16)

    1500 Free
    Goal: 18:07.0
    July 16, 2011: 18:48.46 (+3.8%)
    2011 Best: 18:41.93 (2011-03-26)
    Masters 45-49 Textile Best: 18:41.93 (2011-03-26)
    Masters 45-49 Tech Suit Best: 17:54.82 (2009-04-18)

    My 100 Free was furthest from being a "good" swim, but (no excuses, but!) I had swum a 100 back (not one of my goal races) about an hour earlier that I'd put a lot of effort into.

    My 1500 Free was the best "good" swim according to the criteria, but I would have been much happier if it had been under 18:40 and extremely happy if under 18:30.
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  14. Monday,8/8/11

    by , August 9th, 2011 at 10:08 AM (A comfort swimmer's guide to easy swimming)
    I decided to take a break from swimming over the weekend so skipped the Saturday practice. On Sunday I took the bike out for another attempt at making the Lamoille Canyon climb. Did better this time than last (by 3 mi) but still couldn't make the entire ride. The start of the ride is at elevation 6600' with the end of the road 12 miles up the canyon at an elev of 8700' I made 9 miles (8200') in about 70 minutes before my old legs gave out on me.

    Monday swim:

    SCM
    Warm up

    300 Choice
    - 150 free/150 back
    3 x 100/1:50 Build up work on distance per stroke
    - all free, spl was 16-17 swam these around 1:30
    8 x 50/1:00 Consistent Pace
    - 1-4 free at 42-43, 5-8 back at 48-49

    Sprint Free/Stroke
    4 x 50/1:10 FAST
    - free, 39-40 on these
    1 x 100 smooth
    8 x 25/50 FAST
    - free, 17-18 on these
    1 x 100 smooth
    12 x 12 /30 FAST
    - rotated through free, back, and fly
    1 x 100 smooth
    2 x 50/2:00 off blocks AFAP
    - no blocks, free from a push, went 35, 34
    1 x 100 smooth

    Kick w/fins
    4 x 100/15 sr Consistent
    - was supposed to do 8 but ran out of time, was doing these around 1:35-40

    Warm down
    - 100 easy
    2550 meters
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  15. Weather policy rant

    by , August 9th, 2011 at 08:55 AM (Pete's swim blog)
    Woke up to torrential rains, thunder and lighting this morning. Checked the weather radar and it was all moving off to the east fairly quickly. Figured there was a half chance the pool would open even if it was a few minutes late. Sure enough... 30 minute delay. While waiting around, a new storm formed that was passing about 20 miles south of us. Saw some lightning flashes and low distant rumble of thunder but suprisingly, they opened anyway. 5 minutes later, we were kicked out due to lightning. Apparently, the lifeguards weren't paying attention and finally saw it.

    I'm not ranting about the thunderstorms... we are thankful to not experience the droughts in the soutwest. It's the nonsensical weather policies the pool has in place. Technology is to the point where lighning strikes can be pinpointed and thier associated storms easily tracked. Yet lightning 40 miles away that would go unnoticed at noon shuts down the pool in the morning because it is still dark outside. Storms far off to the south and east shut the pool down (even when they are moving away from us) while storms to the north and west get dangerously close because the building blocks lifeguard's view. Enough ranting...

    SCY

    400 Warm up

    Kicked out due to lightning
    Categories
    Swim Workouts
  16. Still hurting and still swimming

    by , August 9th, 2011 at 07:32 AM (Mixing it up this year)
    It will get better but I won't use the Ibuprophen this time. Keep it natural. Also had to get gas this morning which made me late.

    500 Free
    8x25@1:00 Free kick fast w/snorkle
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:15 Fly drils as 25 chest press/25 skull
    8x100@1:30 Free w/paddles & bouy held 1:23-5 not bad
    200 Free easy arms over kick

    Total 2700 yards
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  17. Times are a changing

    by , August 9th, 2011 at 12:37 AM (Swim like an Orca, but faster !)
    Aquasol
    7pm-8:30pm No Coach Janine

    Warm 2x100FR, 200IM drill, 200K IM, 200P (800)
    6x75 - Kick 50/Swim 25 - 2x(fly.bk,br) (450/1250)
    10x100 FR 1:30 (Did 6)(600/1850)
    senior coach stopped practice abruptly wtf?
    100 -cool
    1950
    Our Masters (and younger age grouper) coach has been out due to family emergencies, so when she's gone, the Masters group, which continues to dwindle to just a handful of swimmers, tends to be treated like the bald headed step-children. The Aquasol Swim team had to start there practice at 5:30PM with the younger kids, leaving the Seniors and the masters with the 7PM start time. They gave us the option of coming in at 5:30am, but that's when I'm leaving for work.
    I literally came up on my 10x100 on the 7th one and the clock was un-plugged and being carried into the pump house.
    I was hoping things would get better, that more good swimmers would show up and maybe we could have a team. Depending on what one might expect from a "Masters Swim Team or Group, its mostly a social group with one (or two) open water swimmers and the rest there for fitness. I like to compete, but it's hard to motivate myself especially when Im leaving the 45-49 age group next month
    I like these blogs, its where I always return for motivation and inspiration, so if you read this far and your a regular blog celebrity, thank you.
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  18. Monday, August 8, 2011 5:00pm

    by , August 8th, 2011 at 09:52 PM (Fast Food Makes for Fast Swimming!)
    A little bit under 3 weeks until the CAST Classic OW swim, where I'm signed up for the 5K swim. Hopefully my work schedule will still allow for it, and I think I'm training enough to be good for the swim.

    Warmup:
    2 x 100 Free @ :15 rest
    2 x 100 Free Pull @ :15 rest
    1 x 100 Free @ :15 rest
    1 x 200 Kick w/ board
    12 x 25 Free @ :30

    16 x 50 Pull @ :45
    Odds Back (held :38s), Evens Free (held :32s)

    had to move over lanes since they were switching over for swim lessons at this point.

    That Guy inspired set (this doesn't have enough rest for him though):
    15 x 50 Fly holding 2 up, 1 down breathing pattern
    5 @ :60
    4 @ :55
    3 @ :50
    2 @ :45
    1 @ :40
    I was able to hold between :33-:35 all the way through this, though near the end it got a little rough.

    100 EZ and out
    -----------------
    2600 Yards

    I've been doing medicine ball workouts at home on my own or with my wife for the past few weeks (3-4 times a week), and can feel myself getting stronger. We used to do the Mike Barrowman medicine ball routine with my club team as an age grouper, and I try to go through as much of those exercises as I can remember. The killer part at the end of the set was 10 sets of 10 streamlined vertical leaps @ :30 interval. I'm not quite doing that part to the fullest now, but maybe one day.
  19. Setting up for Fall 2011 season

    by , August 8th, 2011 at 06:56 PM (Chowmi's Blog)
    Stupid draft option! I can't figure out how to work it and then actually post. Or did I delete today's entry?

    SCM, Baylor Fitness Center
    Steve Barnicoat on deck

    300 warm up

    12 x 50 25 kick/25 free on 55

    300 pull, no lapping allowed
    (we started with 6 in the lane)

    Main Set Part I:
    10 x 100's
    3 on 1:25
    3 on 1:35
    3 on 1:20
    easy 100

    I swam as smooth as I could on the first 6, then really worked the 3 x 1:20's and held 1:12.5 on average. That was like, eyeballs rolling hard, given you have no extra rest before the fast ones.

    300 pull, no lapping allowed
    (we down to 5 lanemates at this point)

    Main Set Part II:
    10 x 50's done as:
    6 on 45
    1 easy on ???
    3 on 40 held 35 and under
    (lane finished with 4 people)

    Easy 50

    The End
    ++++++++++++++++++++++++++++++++
    That was way more intensity and yardage than I wanted to do! But, when the lanes are completely full up, there is no option but to go blasto with everyone else. I did make a very good effort every 3rd turn. It didn't make me any slower, probably faster, but a very different feel and increased effort and concentration/discipline throughout practice. Worked every turn and every finish on the last 10 x 50's.

    +++++++++++++++++++++++++++++++++
    In equally exciting news, yours truly had the greatest meal at Texas de Brazil. I skipped every chicken and pork option, including the sausage, in order to make room for all that beef and one gratuitious lamb chop. But it is the simple things in life that are also so enjoyable, like a bowl of white rice to clean my palate between meats! And bonus! Sitting next to Helen, I got all her FAT BITS!!!

    Updated August 8th, 2011 at 07:03 PM by chowmi

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  20. Recovery, Aug. 8

    by , August 8th, 2011 at 05:49 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    -- Used fins for most of it b/c of sore shoulders.

    Warm up:

    600 various

    Main Sets:

    10 x 50 single arm drill @ 1:00
    odds = fly
    evens = back

    10 x 50
    odds = 25 back shooter + 25 front scull
    evens = 25 belly shooter + 25 back scull

    10 x 50 free w/"turtles" -- the Finis PT Paddles

    8 x 100 @ 1:40
    odds = back kick
    evens = back no SDK

    8 x 25
    odds = underwater "human" drill
    evens = russian breast drill

    8 x 25 breast kick

    8 x 25 chest press fly

    Total: 3500


    ART, 30 minutes

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

    Commentary:

    1. My shoulders feel petty sore and beat up from the ballistic sprinting at Nationals. I was very glad I had scheduled ART for today to help speed recovery. My chiro said nothing seemed too inflamed, just tight. I need to get back to stretching and RC exercises. Didn't do any during Nationals.

    2. I tried Chris' "turtles today. They were interesting; no opinion yet. I think they can be used for breaststroke too to promote the EVF. I can't recall if Chris has used them for backstroke ...

    3. Mr. Fort won his age group at a duathlon (run 2, bike 26, run 4) yesterday. Over 600 entrants. I couldn't believe the schwag -- t-shirt, food goodies, an award plaque and a coupon for free Sauconys running shoes.

    4. Pete McCoy video'd most of my 50 back. Thanks Pete! It was very nice to see part of it. There didn't look there was much wrong with that race, from what I could tell. I was pleased with my reaction time on the start and had the perfect depth for my SDKs.

    [nomedia="http://www.youtube.com/watch?v=p8pJXHVbh20"]‪colettem 50bk‬‏ - YouTube[/nomedia]


    Post Nationals Thoughts:

    Nationals provided me some valuable feedback for my training & tapering.

    1. I dislike training SCY for LCM, and hope to avoid a repeat. I don't need to swim long course all the time, but 2x week seems like a minimum to me. 3x would be ideal. If I have another season where I am relegated to SCY for whatever reason, I likely would stick with a local meet and only do the 50s.

    2. I should have altered my now quasi standard speed based training beginning in May. If I had a do over, I would probably have done less kicking, more "best average" lactate type sets > 50 and more timed swims > 50s. A few short rest steady state sets would have been fine too, though I still not persuaded that they're strictly necessary for long course sprints. I just needed to do more hard swimming in LCM to prep properly! Even 50s require some some solid sprint endurance training. Cue Geek laugh.

    3. I overtapered, I believe. Though the BluFrog coach asked me how this could be true in light of my backstroke record. I essentially followed my pre-Albatross taper and maybe rested even more. This was probably perfectly fine for yards, but not for LCM for me. Live and learn. The taper I did for the Indy meet was more gradual and had higher yardage the second week out. I don't recall dying on 50s in Indy like I did here. Though part of that may have been the tech suit effect.

    4. Long course fly is freakin' hard. This is evidenced by the fact that almost no one swam any of the fly distances in my geezer age group at nationals. And by the fact that my abysmal swim is currently ranked #3 in my age group. I'm retiring from the 100, as I said earlier. Others have suggested that it wouldn't be quite so deathly if I trained properly for it. But I'm not sure what "properly" is for that event. And I just don't have the proper stroke mechanics for it. My fly is power oriented. I'll stick to short course 100 flys where I can kick more.

    5. I've historically been faster dolphin kicking underwater on my back than my belly. But my dolphin kick on my belly has improved this year after focusing on it more in practice and doing scads of 15 meter bursts. Last year, I was popping up sooner, especially in the 50. This year, I've taken more kicks in both the 50 and 100 in meets. And I've been kicking 15 meters on the start pretty consistently. I'm going to keep working on this during the short course season.

    6. I have to concur with Water Rat about the food at nationals, including the Gold Medal Sponsor room. I could never find any fruit! Not even a banana. And the meals were not friendly for the gluten free crowd. One day there was nothing but pasta to eat. I was grateful to have my own stash of energy and rice krispie bars.

    7. I wish the water had been clearer at nationals. It was pretty murky for a state of the art pool, which I think may also have hampered judging the finish.

    8. Jeff Commings has asked me to be on the Swimming World TV Morning Show on Wednesday. Should be fun!
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    Swim Workouts , ART