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  1. Wed., May 23

    by , May 23rd, 2012 at 04:05 PM (The FAF AFAP Digest)
    Drylands, 75 min:

    RC/Scapular exercises, 20 min
    extreme angle step ups w/BB, 40 x 4 x 10
    bicep curls, mystery weight, 4 x 6
    extreme angle goblet squats on raised steps, 60 x 4 x 8
    low row, 100 x 4 x 6
    explosive leg press, 210 x 1 x 12, 230 x 2 x 12
    -- seemed very easy today for some reason
    push press, 70 x 4 x 5
    -- unlike Jazz, I love this explosive exercise and it doesn't bother my wrists. but 70 seemed on the high side today. shoulder could feel it, but no pain.

    knee tuck jumps, 2 x 8
    altitude drops, 3 x 5
    med ball slams, 3 x 10


    Stretching/Yoga, 30 min

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

    Note to self: must wear gloves when lifting, getting calluses

    Flight booked/hotel reserved/entries done for Omaha. This is the first time in my masters career that I've gone to both nationals in one year. Next year, just Indy.

    Entries:

    Event #9 - W50-54 50 Freestyle Seed Time: 29.65
    Event #11 - W50-54 200 Backstroke Seed Time: 3:15.00
    Event #19 - W50-54 100 Freestyle Seed Time: 1:30.00 - Sixth Event
    Event #23 - W50-54 50 Backstroke Seed Time: 32.55
    Event #35 - W50-54 50 Breaststroke Seed Time: 40.62
    Event #41 - W50-54 50 Butterfly Seed Time: 30.70

    I entered times from Auburn for 50 back/free/breast. I seeded myself faster in the 50 fly than I went there as that was my slowest time in 5 years. Hopefully, I'll swim faster this time despite the long course handicap. Doing a 100 split request in the 200 back on Friday. I don't want to swim the open 100 on Sunday before the 50 fly and have 3 events on the last day. No siree! I probably won't swim the 100 free for a 50 split (sleep in instead), but wanted to leave all my options open just in case. 5 events is really plenty for me. I wish 50 fly weren't the last event, but c'est la vie.

    Hopefully I won't be too blasted tomorrow and can get in a speed workout next to Speedo-Tri. I'm venturing out to Rockville on Friday to swim with Julie and Susan Williams. I will likely do some 100 backs and 100 kicks to get used to the loooong course pool.

    Updated May 25th, 2012 at 10:37 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  2. Wednesday May 23 - AM Swim

    Santa Clara Swim Club Masters - LCM
    Steve coaching

    Warm-up (1100)
    500 swim before practice began
    2 x
    * 1 x 50 @ 1:05, 25 kick + 25 swim
    * 1 x 50 @ 1:00, 25 drill + 25 swim
    * 1 x 50 @ 1:00, swim
    * 1 x 150 @ 2:15, easy free

    Set I (900 set / 2000 total)
    4 x
    * 1 x 50, 25 fly + 25 free
    * 1 x 50, free
    * 2 x 50, 25 back + 25 free
    * 2 x 50, free
    * 3 x 50, 25 breast + 25 free
    * 3 x 50, free
    * 2 x 50, 25 back + 25 free
    * 2 x 50, free
    * 1 x 50, 25 fly + 25 free
    * 1 x 50, free
    All @ 1:00

    Set II (600 set / 2600 total)
    4 x
    * 1 x 50, 25 build + 25 easy
    * 1 x 50, fast
    * 1 x 50, easy
    All @ 1:00 pull with buoy and paddles,

    Wrap-up (200 / 2800)
    200 easy

    ** 2800 meters **

    Updated May 23rd, 2012 at 08:38 PM by eric.carlson

    Categories
    Swim Workouts
  3. Wednesday, May 23 2012

    by , May 23rd, 2012 at 01:36 PM (I swim, therefore I am)
    LCM @FGCU Aquatics Center
    Clusters of puffy white clouds across a blue sky, intermittent sunshine, for another lovely SWF morning with air temp of 80, pool temp at 79 with excellent water clarity.

    Warm Up
    400 FR

    *Set 1*
    3(4x50 on :50, 2x100 on 1:40) with 1:00 rest between rounds
    • did :37 on 50s and 1:17s on 100s


    400 FR kick with snorkel

    EZ 200

    *Set 2*
    8x50 on 2:00 max 4 breaths

    Results:
    1. 35
    2. 33
    3. 33
    4. 32
    5. 33
    6. 32
    7. 32
    8. 31


    EZ 200

    *Set 3*
    10x100 on 2:00, Goal Time 1:15

    Results:
    1. 1:14.7
    2. 1:14.3
    3. 1:14.4
    4. 1:14.5
    5. 1:14.2
    6. 1:14.0
    7. 1:13.7
    8. 1:13.8
    9. 1:14.5
    10. 1:11.6


    *Set 4*
    1x1000 FR Cruise with paddles DPS

    EZ 100 FR

    Comments
    Set 1 felt just ok because it took more effort then expected to do 50s at 37 and 100s at 1:17.

    I was not trying to sprint on Set 2, just smooth and controlled with a long stroke and a firm steady kick to make the 4 breaths per lap. I was barely getting my breath back before pushing off on the next 50, but make a faster effort on the last one.

    Set 3 was really hard. I could only have done this with Coach on deck. After each swim, I was still gasping for air just before it was time to go again. By the 6th 100, I realized I could hold the pace, so then on the last one, Coach told me to go 1:12 or better! The first 50 was OK, and the 2nd 50... all I can say is that I made my best effort.

    After the 1000 cruise my FR stroke felt better and I was satisfied with the workout results.

    Updated May 23rd, 2012 at 09:00 PM by fdtotten

    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -05/24/12

    by , May 23rd, 2012 at 12:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 300 5:15 5:00
    2 X 150 2:45 2:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick 1:15
    1 X 100 swim

    4 X {4 X 50 Rounds 1-2-4 1:10 Round 3 1:20
    Round 1: fly
    round 2: back
    round 3: breast
    round 4: 1 of each

    3 X 100 free 1:35 1:40 1:45
    1 X 100 free FAST 2:00 2:00 2:00
    Three rounds. read left to right.

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  5. Tuesday May 22

    Warm-up (1200)
    2 x
    * 200 swim
    * 200 drill - 50 zipper, 50 scull + flutter kick, 50 catchup, 50 swim DPS
    * 2 x 100 @ 1:45, descend

    Set I (300 set / 1500 total)
    300 yards various fooling around with the monofin, trying to figure out what is and is not possible

    Set II - Swim (1000 set / 2500 total)
    2 x 100 @ 1:30, 1st long, 2nd fast
    4 x 75 @ 1:15, odds long, evens fast
    6 x 50 @ :55, odds long, evens fast
    8 x 25 @ 30, odds long, evens fast

    Set III (200 set / 2700 total)
    200 more yards fooling around with the monofin, counting kicks per lap going slow and fast, trying to figure out turns, etc

    Wrap-up (500 / 3200)
    6 x 50 @ 1:30 hypoxic, breaths per 50: 0, 1, 0, 0, 0, 0
    200 easy

    ** 3200 yards **

    ************************************

    All of the chatter around here about using a monofin as a training tool piqued my interest, so I decided to try it myself. I ordered mine from SwimOutlet (hint, 2nd FedEx shipping cost the same as standard 5 day) and when it showed up my first thought when the FedEx woman handed me the box 3' x 3' box was "holy crap, this thing is big". Luckily the monfin isn't quite as big as the box, but it is much bigger than I guessed from the diminutive photo on the website so my next thought was "I hope I can find a bigger mesh bag".

    I saw Fort's advice to ease into MF training, so today was really just playing around trying to figure out how to drive the thing. I can tell already that my propensity for leg and foot cramps will be a challenge as I got several of each, but I have had far fewer cramps lately so I am hopeful that it won't be too much of a problem. I am afraid that flip turns may be a challenge because of the lip on the edge of our crappy gutter-less pool, but we'll have to see.

    Updated May 26th, 2012 at 10:05 PM by eric.carlson (Correct styling)

    Categories
    Swim Workouts
  6. Wednesday... 5/23/12

    by , May 23rd, 2012 at 10:50 AM (The Labours of SwimStud)
    Snatched this one from Fort's list did it as written. I sort of worked up to the last set. My ankle feels tender and I definitely still feel it when I point my toes and kick...hoping to nurse it through a Tri in 2weeks, then will see about it--I have a massage this weekend hope will help. It feels OK otherwise and wrapping it seems to help. So I might get a brace and swim with it on.
    Warm up:

    400 choice
    4 x 50, 25 scull + 25 drill
    8 x 50 w/fins, 25 UW/25 over

    Main Sets:

    3 x (4 x 50) @ 1:00
    round 1 = kick
    round 2 = swim IM order
    round 3 = up tempo free w/paddles
    50 EZ

    4 x (4 x 100) w/fins @ 1:45
    1 = 1st 25 fast + smooth free
    2 = 2nd 25 fast + cruise kick
    3 = 3rd 25 fast + smooth stroke
    4 = 50 fast + 50 cruise kick
    -- no break between rounds

    200 EZ

    Total: 3450

    I whizzed through this in 70 minutes...
    Categories
    Uncategorized
  7. 05.23.12 - Wednesday workout #01, zoomer test drive

    by , May 23rd, 2012 at 10:36 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. We conviced Dave C to join us (who reads this). Tried out his new zoomers... more on that later.

    SCY

    400 Warm up

    3 x 100 Free - 1:35 (Did backstroke)
    3 x 100 Free - 1:30 (Did first one br, rest free)
    3 x 100 Free - 1:25 (Did #1 and #3 IM)
    3 x 100 Free - 1:20
    50 Easy

    1650 Timed, Open turns every 300, descend
    100 Easy
    I went 21:50 - (3:55, 3:55, 3:40, 3:45, 3:40, 1:55)
    Took the first 600 out too easy and Dave got way ahead of me. By then, I was 25 yards back. Picked up the pace to try and catch him. Made a dent in his lead but he held 1:15s all the way through and came in 10 seconds ahead of me.

    50 Kick w/ Zoomers - Dave got a new pair of Finis Z2 Gold Zoomers that I test drove. I don't use fins a lot... typically just on Saturdays. When I use them, I use something like these Speedo v-cut fins. The problem with the Speedo fins is that I tend to wear them out quickly and end up wrapping them in duct tape to extent their life.

    This was my first time to try Zoomers. I knew ahead of time they would be different so it was not big surprise when they felt much different. I wear size 11 1/2 shoes and these were for size 10-11 1/2. I expected them to be fairly tight since I was on the upper end of the size range for the fin. Yet, I found them to be very loose and at times they felt like they would fall off... but they never did. I found it much easier to keep a higher turnouver rate than with my other fins. My kick with them was much closer to how I normally kick but I was a bit faster.

    My first test was about 20 yards of underwater SDK on my back. I expected to get 10-15 yards and have to surface. But I ended up getting to the flags on the other end of the pool. Turnover was much faster than with my other fins but it didn't wear me out like I expected it to. I could have easily made the entire 25 yards but I wasn't big on pushing my lungs after a 1650.

    I flipped over on my belly and kicked a few yards to the wall. Same feel as the SDK really. Faster turnover than w/ my fins but not quite as much speed. At the wall, I turned and sprinted 12 yards of freestyle. This actually felt better than with my fins. It felt more like my normal sprint since I could get a much higher turnover.

    The last 12 yards I swam breaststroke. I could actually turn the Zoomers out enough to catch water on the propulsive phase of the breaststroke kick. Not as efficient as w/ my normal br kick but with some practice, I think I could improve this a lot. No way I could do that with my fins.

    Overall, I'd say it is just a "different" experience. Nto better, not worse than my fins. I could definitely benefit from Zoomers like these but I don't have an immediate desire to go buy some. Lots of fun though. Thanks for the test drive Dave!

    4 x 100 Free - 1:30, Kick fly in 1st, 2nd, 3rd, 4th length
    4 x 100 IM - 2:00
    4 x 100 Free - 1:30, Kick free in 1st, 2nd, 3rd, 4th length

    100 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  8. almost a bad start

    by , May 23rd, 2012 at 07:37 AM (Mixing it up this year)
    When I got to the pool I moved wrong and really thought my back was out bad. After a moment of not moving at all then just falling into the water and some easy swimming I was much better.

    We all have our issues and mine is my back and hips.

    I should probably mension I am swimming a meet Sat. 100 fly and 50 free but I won't break out the tech suits this time.

    400 free
    4x50 as 25 scull + 25 under water recover free drill w/snorkle
    8x50@1:00 as 25 under water 25 over w/fins

    3x(4x50)@1:00
    Round 1 kick w/ffins
    Round 2 swim I'M
    Round 3 up tempo free w/paddles

    4x(4x100)@2:00 w/fins
    1 = 1st 25 fast + smooth free
    2 = 2nd 25 fast + cruise kick
    3 = 3rd 25 fast fly + cruise free
    4 = 50 fast + 50 cruise kick

    100 EZ

    Total 3300 meters

    Updated May 23rd, 2012 at 07:48 AM by Donna

    Categories
    Uncategorized
  9. Tuesday, May 22, 2012 5:00am & 5:00pm PWB-mania

    by , May 22nd, 2012 at 10:22 PM (Fast Food Makes for Fast Swimming!)
    What better way to get back into training after a taper meet than to tackle two PWB-type workouts in the same day!??!

    A.M. Workout

    300 Free
    300 Free Pull
    8 x 50 SDK on back w/ fins @ 1:00
    400 IM Drill

    My training buddy Casey in the next lane had the "Ode to Geek" workout lined up ready to go, so I told him I'd join him for the remainder of my available time. Used his intervals

    3 x 100 Free Pull @ 1:30 (1:03-1:04s)
    1 x 800 Free negative split @ 10:00 (went 4:39/4:41 for a 9:20 total)
    *Casey went 9:25ish
    *Casey only swims 1-2 days a week with masters, but trains full time for Oly. distance triathalons. He was a year round swimmer with me on the local club team back in the day.
    3 x 100 Free Pull @ 1:30 (1:04s)
    1 x 600 Free negative split (only did 200 of this and got out to get to work) went 2:15

    -----------------------
    3000 Yards

    =============================

    P.M. Workout at the Y

    5 x 100 Free @ 1:30 w/up (1:10s)

    PWB's There Be Monsters set (edited slightly for even more fun)
    Patrick's set had the IMs slowly reducing in distance (400, 300, 200, 100) but I decided to keep them all 400s.

    1 x 100 Free @ Base -:05 (1:10) went 1:03
    1 x 400 IM survive it (went 5:14) @ 6:00ish

    2 x 100 Free @ 1:10 (went 1:04/1:08)
    1 x 400 IM survive it (went 5:17) @ 6:30ish

    3 x 100 Free @ 1:10 (went 1:03/1:08/1:09)
    1 x 400 IM survive it (went 5:21) @ 7:00ish

    4 x 100 Free @ 1:15 (went 1:05/1:09/1:10/1:11)
    changed interval for my benefit
    1 x 400 IM survive it (went 5:18) Happy with this

    You know how hard it is to push off for a 400 IM with about 1-2 seconds or so of rest after repeat 100 frees?? I don't advise it!

    100 EZ

    10 x 25 Kick fast w/ board @ :35

    50 EZ

    ------------------------
    3500 Yards

    6500 Yards for the day

    Updated May 22nd, 2012 at 10:29 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  10. Tuesday 5/22/12

    Tuesday 5/22

    PM only LCM + Crossfit

    PM swim:

    400 (100 FR/200 IM K/dr/100 FR)
    4x100 @ 1:30 D1-4
    6x100 @ 1:45 kick w/ fins and board 3 FR/3 FL D1-3, 4-6
    100 EZ

    10x150 @ :10-:15 rest (first 6 w/ snorkel)
    2 50 kick/50 scull/50 pull buoy only
    4 50 R arm/50 L arm/50 DPS buoy + paddles
    4 odd: 50 FL/50 BK/50 BR, even: 50 BK/50 BR/50 FR
    100 EZ

    5x100 @ 2:00 w/ fins FL
    #1 50 @ 100 pace/50 EZ
    #2 75 @ 200 pace/25 EZ
    #3 EZ
    #4 25 cruise/50 fast (working the wall)/25 EZ
    #5 100 fast (:57)

    400 EZ

    Total: 4000

    Crossfit:

    3x (1:00 per exercise)
    ball slam cleans w/ 20 lbs ball
    burpees
    row (on erging machine)
    pistols
    shoulder press w/ 45 lbs bar
    REST
    TRX band rows
    Categories
    Swim Workouts
  11. Canadian Masters Swimming Championships

    by , May 22nd, 2012 at 07:03 PM (Canuck Countdown)
    May 18

    My wife and I flew to Kelowna late Friday afternoon, so I did not compete on Day 1 of the meet. Upon arrival, we drove (almost) directly to Grey Monk Estate Winery for an excellent three course meal, each course paired with a wonderful glass of wine. I say "almost directly" because we took an unexpected 50 minute detour to drive one of my teammates to the pool first. After dinner, we checked into our one bedroom suite at Manteo Resort, overlooking gorgeous Okanagan Lake.

    May 19

    Event 10 Men 50-54 400 SC Meter Freestyle (showing top 3 of 13)
    ================================================== ==========
    Name Age Team Seed Finals
    ================================================== ==========
    1 Welbourn, Graham 51 BC Unattached 4:28.00 4:23.19
    r:+0.86 29.73 1:02.42 (32.69)
    1:35.65 (33.23) 2:09.18 (33.53)
    2:42.87 (33.69) 3:16.70 (33.83)
    3:50.32 (33.62) 4:23.19 (32.87)
    2 Lewis, Barry 50 Edmonton Masters 4:28.00 4:29.43
    r:+0.75 29.11 1:01.48 (32.37)
    1:35.38 (33.90) 2:10.04 (34.66)
    2:44.65 (34.61) 3:19.62 (34.97)
    3:54.91 (35.29) 4:29.43 (34.52)
    3 Craig, Rod 52 North Shore 4:38.00 4:35.60
    r:+0.81 31.50 1:05.45 (33.95)
    1:40.08 (34.63) 2:15.32 (35.24)
    2:50.57 (35.25) 3:25.84 (35.27)
    4:01.47 (35.63) 4:35.60 (34.13)

    I was happy with that swim. It's a new Provincial Record by more than 3.5 seconds and is third all-time in Canada behind two swims of Graham Welbourn's - this one and his 400 Free at last year's Nationals (4:28.02) which, until today, was the National record.

    Later that afternoon, I met James Adams (who called me out for the 200 Free the next day). Somewhere along the way, I also met Kirk Nelson. Meeting people who I've been following in blogs or top ten lists is always a highlight of big meets for me!

    May 20

    Event 24 Men 50-54 200 SC Meter Freestyle (showing top 3 of 11)
    ================================================== ==========
    Name Age Team Seed Finals
    ================================================== ==========
    1 Welbourn, Graham 51 BC Unattached 2:06.00 2:04.32
    r:+0.85 28.78 1:00.10 (31.32)
    1:32.10 (32.00) 2:04.32 (32.22)
    2 Lewis, Barry 50 Edmonton Masters 2:04.40 2:06.25
    r:+0.77 28.09 59.02 (30.93)
    1:32.05 (33.03) 2:06.25 (34.20)
    3 Craig, Rod 52 North Shore 2:09.00 2:09.30
    r:+0.81 30.10 1:02.79 (32.69)
    1:36.28 (33.49) 2:09.30 (33.02)

    A bit disappointed in this swim. I was out too fast at the 100 and paid for it dearly on the last 50. I did the same thing 2 weeks ago as my coach kindly reminded me! I think better splitting would have netted a 2:05 low, which would have been another Provincial Record. As it is, it is still an age group PB for me and the #7 swim of all time for the age group in Canada, behind three great names - Graham Welbourn (1979 Pan Am Games medalist and 1980 Olympic Team member), Bruce Robertson (silver medalist behind Mark Spitz in 100 Fly at Munich Olympics), and Tony Clevenger (former top collegiate swimmer (California?)).

    Oh, and James Adams took me out by 0.46 seconds!

    Event 34 Men 50-54 100 SC Meter Butterfly (showing top 4 of 7)
    ================================================== ==========
    Name Age Team Seed Finals
    ================================================== ==========
    1 Lewis, Barry 50 Edmonton Masters 1:02.40 1:04.09
    r:+0.80 29.80 1:04.09 (34.29)
    2 Craig, Rod 52 North Shore 1:07.00 1:07.27
    r:+0.85 31.72 1:07.27 (35.55)
    3 Barnum, David 51 North Shore 1:11.87 1:12.22
    r:+0.81 33.74 1:12.22 (38.48)
    4 Vargas, Daniel 52 USMS 1:10.00 1:12.50
    r:+0.78 32.32 1:12.50 (40.18)

    Not much to say, except that this was an age group PB for me.

    Event 38 Men 50-54 100 SC Meter Freestyle (showing top 3 of 11)
    ================================================== ==========
    Name Age Team Seed Finals
    ================================================== ==========
    1 Welbourn, Graham 51 BC Unattached 56.50 56.25
    r:+0.79 26.90 56.25 (29.35)
    2 Lewis, Barry 50 Edmonton Masters 55.70 56.69
    r:+0.80 27.13 56.69 (29.56)
    3 Raymond, Marty 50 Technosport 59.25 59.16
    r:+0.71 28.17 59.16 (30.99)

    I was happy with that swim. It's a new Provincial Record and is the fifth fastest swim all-time for the age group in Canada, behind Graham Welbourn, Bruce Robertson, and John Van Buuren (member of the Canadian National Team for 8 years).

    May 21

    Event 40 Men 50-54 50 SC Meter Freestyle (showing top 3 of 12)
    ================================================== ==========
    Name Age Team Seed Finals
    ================================================== ==========
    1 Welbourn, Graham 51 BC Unattached 26.50 25.92
    r:+0.81
    2 Lewis, Barry 50 Edmonton Masters 25.50 25.99
    r:+0.79
    3 Heilbron, Gavin 53 Aurora M. Ducks 28.00 27.66
    r:+1.02

    Another good swim; another age group PB. Glad to break 26, if only by a hundredth!

    Event 48 Men 50-54 800 SC Meter Freestyle (showing top 3 of 8)
    ================================================== ==========
    Name Age Team Seed Finals
    ================================================== ==========
    1 Lewis, Barry 50 Edmonton Masters 9:17.90 9:21.27
    r:+0.78 30.48 1:04.30 (33.82)
    1:39.15 (34.85) 2:14.81 (35.66)
    2:50.79 (35.98) 3:26.52 (35.73)
    4:02.37 (35.85) 4:38.02 (35.65)
    5:13.74 (35.72) 5:49.48 (35.74)
    6:25.30 (35.82) 7:00.95 (35.65)
    7:36.50 (35.55) 8:11.88 (35.38)
    8:46.90 (35.02) 9:21.27 (34.37)
    2 Raymond, Marty 50 Technosport 9:51.23 9:56.40
    r:+0.80 34.00 1:11.06 (37.06)
    1:48.88 (37.82) 2:26.62 (37.74)
    3:03.99 (37.37) 3:40.89 (36.90)
    4:18.14 (37.25) 4:55.44 (37.30)
    5:32.62 (37.18) 6:09.64 (37.02)
    6:47.04 (37.40) 7:24.93 (37.89)
    8:02.65 (37.72) 8:40.80 (38.15)
    9:19.21 (38.41) 9:56.40 (37.19)
    3 Dickey, Jim 50 London Sdm 11:10.00 10:19.40
    r:+0.73 34.46 1:12.17 (37.71)
    1:51.44 (39.27) 2:30.40 (38.96)
    3:09.55 (39.15) 3:49.16 (39.61)
    4:28.95 (39.79) 5:08.04 (39.09)
    5:46.70 (38.66) 6:26.22 (39.52)
    7:05.75 (39.53) 7:44.87 (39.12)
    8:23.68 (38.81) 9:02.98 (39.30)
    9:42.33 (39.35) 10:19.40 (37.07)

    I was happy with that swim. It's a new Provincial Record by more than 2.7 seconds and is second all-time in Canada behind Graham Welbourn's age group national record of 9:17.99.

    Oh, yes, one other very important detail: Edmonton Masters Swim Club won the Division I (large team) team title! Another banner to add to our impressive collection.

    Final thoughts: as I've repeatedly said, I'm very happy with my results this weekend. However, there's still room for improvement, since every swim is slower than my all-time Masters PBs and none of them was a Canadian record!

    I think that I have legitimate chances at breaking the Canadian records in the 200 Free, 400 Free, and 800 Free at FINA World Championships next month. I'll let you know how it went in a few weeks!

    BTW, coincidentally, the 100 Free and 100 Fly Canadian records (LCM) were set at the FINA World Championships in Riccione (ITA) in 2004 by John van Buuren. They are, in my opinion, nearly untouchable - 56.37 and 1:01.43 respectively!

    Updated May 22nd, 2012 at 08:28 PM by lewba

    Categories
    Uncategorized
  12. Training and Competition Goals - 4/16/12 to 7/14/12

    by , May 22nd, 2012 at 06:22 PM (I swim, therefore I am)
    Training:
    1. To complete first 90 day training cycle (TC1) 4/16/2012 - 7/14/2012.
    2. To continue, maintain, diversify dryland strength & flexibility program towards personal fitness, enhancement of swimming, and overall physical performance. Provide encouragement and supervision for my wife and kids in their use of our exercise room.
    3. To prepare highly nutritional and well balanced daily meals, snacks for our kids, wife, and myself.
    4. To ensure as best possible daily good night sleep for everyone in our family.


    Competition

    OW 5K under 1:20:00.00
    • Mira Mar Lakes Open Water Festival Masters 5K on April 29
    • Time: 1:18


    • Further competition to be considered during TC2 based on my results from TC1 and availability to participate. OWS events will be a preference, perhaps a USMS Postal event, along with LCM, SCM, and SCY meets as possible. I have professional and family constraints which restrict possibilities to local & regional events for most of 2012.


    LCM FR Goal training sets:
    • 20x100 on 1:30 @1:15
    • 5x200 on 3:00 @2:30
    • 5x400 on 7:00 @5:00
    • 3X200 on 5:00 @2:20
    • 3x100 on 4:00 @1:07


    LCM IM Goal training sets:

    To build endurance base in Fly, Back, Breast for interval training in TC2. Basic endurance protocal;

    • Fly & BR; 6x100 or 3x200 LCM any pace on 1:00/2:00 rest, build by 50 without stroke failure
    • IM: 4x200 or 2x400 any pace on 2:00/3:00 rest, build by 50/100 without stroke failure
    • Back; 8x50 on 1:00 @39 or 4x100 on 2:00 @1:20


    Stroke Technique

    Ongoing refinement of stroke techniques for best possible sustainable efficiency.
    • Streamlining
    • Breathing
    • EVF pull at fast pace and when tired
    • Follow through pull & recovery with body aligment on both rotation and undulation strokes


    Comments

    I have tried to outline basic goals for my first 90 day training cycle, although already halfway completed. This 90 day training cycle (TC) is a collection of basic micro 4-7 day work/rest training periodizations for both swimming and dryland, and subject to the whims and flow of family life and other obligations.

    The swimming I did before starting this first TC was general lap swimming with an occasional strong effort. The difference for me now is training focus, goals and having a Coach on deck Mon, Wed, and Fri who inspires me and other swimmers. After my 5K OW swim, I typed out a competition goal times "wish list", that I will review when starting TC2.

    In high school and college I was a seasonal swimmer, and my previous masters swimming was about participating in events more than training and preparation. Now I want to build a good endurance swimming fitness towards reaching my training goals and to have fun competing. At the moment I am motivated take on the challenge.

    Updated May 23rd, 2012 at 07:03 AM by fdtotten

    Categories
    Planning
  13. Tue May 22, 2012

    by , May 22nd, 2012 at 04:19 PM (Ande's Swimming Blog)
    Tue May 22, 2012

    Whitney Coached
    scy diving well & Main pool
    6:30 - 8:00 dove in at 6:35ish
    swam with Mike, Kelly & Jim
    beside Todd Tyler & Larry

    Warm Up (scy in diving well)
    swam easy, prob 500

    Main Set (LCM)

    5 x 200 fr desc on 2:45
    think I went 2:08 or 9 on #5
    1:00 rest

    100 fl fast
    went 63

    4 x 200 fr desc on 2:45
    1:00 rest

    100 bk fast
    went 63?

    3 x 200 fr desc on 2:45
    1:00 rest

    100 br fast
    went 1:14

    2 x 200 on 2:45
    1) 75%
    2) 85%

    100 fr fast
    went 56

    200 easy

    8 x 100 IM on 1:40

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  14. Tuesday, May 22, 2012

    by , May 22nd, 2012 at 03:46 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    -- Shared a lane with Speedo, who was doing a "D practice," much of the time.

    Warm up:

    300 various
    10 min hottub with Speedo
    300 various
    12 x 25 shooters
    -- 6 back, 6 belly
    5 x 50 fly drill
    50 EZ

    Speed/Power Sets:

    8 x 25 burst + cruise
    100 EZ

    1 x 100 AFAP back w/fins
    -- 51
    -- legs were toast on last 25
    400 EZ

    -- whilst I was doing the bursts and fast 100, Speedo Mr. Race Simulation cruised a 1000 for time to prep for his tri, 12:55

    1 x 75 fly w/fins
    -- 38
    275 EZ

    1 x 50 AFAP breast w/fins
    -- 28 mid
    -- Speedo had just crawled out of the hottub, again, and said I was 13+ at the 25
    200 EZ

    1 x 50 AFAP fly w/fins
    -- 23 mid
    200 EZ

    8 x 25 breast pull w/parachute @ 1:00
    -- I was thinking that this is good for the top of my fly pull as well
    100 EZ

    8 x 25 w/parachute @ 1:00
    odds = backstroke kick on surface
    evens = free
    100 EZ

    Total: 3450 (just killing Patrick on the gtd )


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

    1. Found a $197 direct flight to Omaha leaving on Thursday at 1:50 pm out of National. Going to sign up for Omaha later today. Friday: 50 free/100 back, Saturday: 50 back, Sunday: 50 breast & 50 fly. May possibly do a 50 split in my 100 back; I'll decide closer to the meet. Probably should just do the whole super long damn thing. Kicking <30% of the race is daunting.

    2. I think drylands & 90 minute intense yoga are too much in addition to swimming. Everything was tired today. I may wait on the intense yoga classes until after nationals.

    3. Not sure when to quit drylands. I'm contemplating following the Q model and stopping them at the end of May so I can really bring it during practice for a couple weeks pre-taper. Not sure. Thoughts?

    4. I probably need to do some timed efforts with virtually no SDK. That will feel awkward. Long course sucks.

    5. Will stretch and do rehab during American Idol tonight, which I always watch with Lil Fort. Thank god my least fave screamer got booted last week.

    Updated May 22nd, 2012 at 03:52 PM by The Fortress

    Categories
    Swim Workouts
  15. Tuesday, May 22 2012

    by , May 22nd, 2012 at 02:57 PM (I swim, therefore I am)
    SCY & LCM @FGCU Aquatics Center
    Brilliant all blue sky, sunny SWF morning with air temp of 72, pool water at 78 and excellent water clarity.

    Warm Up - SCY
    400 FR/BR Swim: alt by 50

    *Set 1* - SCY
    5x300 Fly on 5:00 Desc EZ to fast
    each 300 as 3(25RA, 25LA, 50S)
    • did 3:55, 3:50, 3:44, 3:39, 3:32


    EZ 200 LCM

    *Set 2* - LCM
    500 FR Kick with board & snorkel: steady strong effort

    10x100 FR on 1:40
    • descended 1-4 @1:19-1:16;
    • held steady pace 5-10 @1:16-1:15


    *Set 3*
    1x300 BR kick with board & snorkel: build effort
    4x50 BR swim on :15 rest holding continuous stroke tempo

    1x1200 FLY/Back with Fins (kick, drill, swim) as 4x300
    300s as 2(50K, 50DR, 50S) 300 1&3 Fly, 300 2&4 BK
    Build by 50

    *Set 4*
    3x(2x50 on :45, 100 on 1:30, 200 on 3:00) FR with paddles

    descended 200 each round:
    1. 37s, 1:15, 2:33
    2. 36s, 1:15, 2:32
    3. 37s, 1:16, 2:30


    EZ 100 FR

    Comments
    Started in the SCY diving pool as the FGCU Team was still in the LC pool. All the lanes were full, so joined in a set with a group of Bonita Springs swimmers and did 300s Fly drill/swim. For some reason today, my fly felt better without the fins, then with the fins later on.

    Did a straight LCM 500 kick set today to begin building up some base for hard effort kicking sets later on. This was followed by a 1,000 LCM block base set towards a goal to average 1:15 100 pace on 1:40. When I can go 2000 LCM at 1:15 ave on 1:40, I will start working on 100s on 1:30 averaging 1:15 pace and also attempting to extend the 1:15 pace though 200s, 300s, & 400s.

    After doing a bit of IM aerobic swimming, I was more tired than expected for the final set of FR tempo/pace swimming with paddles. While I was disappointed with the overall times for this set in consideration of the hard effort I was making, there was some satisfaction to descend the 200s, and in particular the last one, as a left big toe cramp was slowly emerging during the entire 200.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -05/23/12

    by , May 22nd, 2012 at 02:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:20 3:00
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:00
    1 X 100 swim

    1 X 100 free 1:45
    1 X 100 IM 1:45
    8 x 50-choice- 1:00
    Two rounds. 50's: 25 fast/25 easy

    LCM

    1 X 300 5:00
    2 X 50 fast 1:10
    1 X 200 3:20
    2 X 50 fast 1:10
    1 X 100 1:40
    2 X 50 fast 1:10

    WARM DOWN: 4 X 50 easy 1:00

    4300 Y/M
    Categories
    Swim Workouts
  17. Getting ready!

    This morning I swam with TNYA at John Jay pool. For some reason—maybe the rainy dreary morning—practice was not quite as crowded as usual. I settled into the middle lane, where we had 5. Sean coached, and here’s what I did:

    900 scy warmup (300 swim, 300 kick, 300 pull, every 3rd length non-free)

    6 x 50 kick @ 1:05 [held 50s, various strokes]
    6 x 50 drill @ :55
    4 x 100 IM @ 1:50, rotate 25 fast through strokes
    300 pull with paddles

    20 x 50, done as 4 x (2 easy, 3 fast) @ 1:00 [I did these as 2 easy, 3 desc. to sprint, with sets 1 & 4 FR, set 2 BK, set 3 BR/FR]

    3 x start from block with breakout
    2 x relay start from block with breakout

    150 warmdown

    I was glad to get a bit of start work in—felt happy with my relay starts, and the regular ones were probably good enough for the mid-distance events I’m swimming. I’d like to practice a few backstroke starts, but this pool is pretty useless for those—the walls are too slippery, and I didn’t want to get my one towel soaked using it for traction. Sometimes I wish I had gecko feet.

    I also picked up my team shirt for the Iceland meet this morning—I think Todd’s design is quite fetching:


    Thanks to my teammate ETB for getting these made in women’s sizes!

    The big lettering says “Team New York Aquatics: Swimming Diving Water Polo” in Icelandic. The small lettering? Well, it reportedly reads “Say hello, buy me a drink or show me your volcano and let's see what happens...” The team memo assured us this would help encourage interaction with locals.

    I felt good in the water today—much more fluid than I have been. For the first time in a while I could feel my body getting excited about the prospect of doing some fast pool swimming. It’s a nice feeling!
    Categories
    Uncategorized
  18. Monday May 21

    Drylands:

    60 minutes of TRX.

    I have been fumbling my way through TRX exercises once or twice a week "aided by" a poster on the wall that describes a half-dozen exercises, but I really don't know what I am doing so I decided to take a class this morning to get some help. I asked if we could focus on shoulder and core, and feel like I learned stretches and exercises that will be helpful.

    Afterwards it was obvious that I need a lot of core work - ouch!

    ************************************

    Drylands:

    Did a short stretch out swim afterwards:

    200 swim
    3 x 100 @ 1:45, gentle descend

    500 kick with fins

    500 pull

    ** 1500 **
  19. Workout 05/22/12:

    by , May 22nd, 2012 at 01:18 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK
    4 x 200 FR pull with buoy 2:40
    4 x 50 Quarters Strong
    200 loosen and out
    (Solo/Rec/1800yds/30 min)
    ---------------------

    Worked dps. Now I'm at work. Afterwards, I'll be

    Updated August 13th, 2012 at 07:39 AM by rxleakem

    Categories
    Swim Workouts
  20. Tuesday, 5/22/12

    by , May 22nd, 2012 at 11:41 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up(800)
    300 swim
    200 IM Kick
    6 x 50 ds3 - 3/1:00, 3/:55

    Mini Wake Up Set (400)
    8 x 50/1:10
    1st 12.5m fast – 37.5 ez
    12.5 ez – 12.5 fast – 25 ez
    25 ez – 12.5 fast – 12.5 ez
    37.5 ez – 12.5 fast finish
    - 1-4 free, 5-8 back

    Sprint Set (800)
    8 x 100/2:30-3:00 or 1:00 min rest
    50 fast-40 easy/10 fast finish
    - 1-4 free/2:30, 5-8 back/3:00

    Kick Set (400)
    4 x 100/0 – 15sr, choice
    - alternated dolphin and free, on belly w/board and snorkel and on back

    Warm down
    100 easy

    Total: 2500 m
    Categories
    Uncategorized