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  1. Monday 5/21/12

    Monday 5/21

    AM only LCM

    500 swim
    500 kick w/ board + fins
    200 pull w/ buoy + paddles

    8x50 @ 1:05 25 skull+kick/25 drill

    3x200 @ 3:00 D1-3 to high pink HR (25/10)
    4x150 @ 2:10 hold pink HR
    5x100 @ 1:30 D1-3, hold 4-5 low red HR (26/10)
    6x50 @ :45 hold pink HR

    400 EZ

    Total: 4000

    Comments: I am really sore and my left ankle/right shoulder hurt from my soccer game last night. I suffered a hard tackle to the ankles in the penalty box while on a break away and fell on my right side. It is doubly disappointing that (a) the ref did not award me a penalty kick, and (b) the offender was not shown a straight red card for denying a goal scoring opportunity (or in my case, denying a goal scoring opportunity for a hat trick!). We won the game anyways, but man do I hurt today from it!
    Categories
    Swim Workouts
  2. speed/power day ...i don't feel like I had either

    by , May 21st, 2012 at 07:31 AM (Mixing it up this year)
    Did not feel extremely fast today but on the burst and cruise I actually felt fast.

    500 free
    8x50@1:15 burst + cruise
    100 EZ

    3 times thru:
    4x50@1:30 #1 200 pace #2 100 pace #3 AFAP #4 EZ
    200 EZ
    Round 1 free went 45, 40, 37
    Round 2 kick w/zoomers went 55,51,47
    Round 3 fly w/zoomers went 50,45,43

    4x50@1:15 free w/parachute & paddles
    100 EZ

    Total 2500 meters
    Categories
    Uncategorized
  3. TRX

    Did a Upper body end workout. In week 8 of a 12 week cycle . Everything for 50 reps.
    Categories
    Uncategorized
  4. Sunday May 20

    PM swim at home with Susan and Richard

    Warm-up (1000)
    1 x 200 free swim
    1 x 200 IM drill
    4 x 100 @ 1:50, gentle descend free
    4 x 50 @ :45, descend free

    Set I - Drill (3200 set / 4200 total)
    500 - pull with buoy and paddles (6:12)
    6 x 50 @ :45 kick w/fins

    500 - break 5 sec at each 100 (6:23)
    6 x 50 @ :45 kick w/fins

    500 - break 10 sec at 250 (6:25)
    6 x 50 @ :45 kick w/fins

    500 - pull buoy only (6:30)
    6 x 50 @ :45 kick w/fins

    Wrap-up (400 / 4700)
    6 x 50 hypoxic - breaths per 50: 0, 1, 1, 0, 1, 0
    100 easy

    ** 4700 **

    I really tried to stretch out and focus on my form on the first 500, I breathed every five strokes to allow me to allow me to work on hand placement in the early part of my stroke. It felt strong, but I was surprised with the time because my one and only masters meet time for a 500 was 6:16. I guess the paddles give me more of a boost than I realized!

    Given my propensity for leg and foot cramps, it was probably a bad idea to plan kicking sets between the 500s. My calves cramped on immediately during the second 500, and again during the third 500, so I decided to use the pull buoy on the fourth 500.
    Categories
    Swim Workouts
  5. Weekend swims

    I’ve gotten a little behind on my blog—I’ve done some easy swimming the last 3 days. Friday I went to the Y to support a friend’s 3-hour pool swim. I took the easy way out, joining Hannah for the last half-hour only, and getting in a touch of warmup and sprint work before that. I know many marathon swimmers do loooooong pool training sessions—so far I’ve managed to avoid that, and 30 minutes of straight swimming was plenty. (Even then, I mixed in a bit of backstroke and speed work.) Kudos to Hannah for managing to swim for six times as long!

    Saturday and today I went out to the beach—it was such perfect weather here in the city, and the last weekend before the beach opens to the general public and starts getting crowded. CIBBOWS swimmers were out in full force both days—it was great to see so many friends in the water and on the sand. Yesterday was flat—I swam 2 x 1 mile, stopping for a snack in between. Today was a little bouncier, and I swam 2 miles to the pier and back. Highlight of the day: lying in the warm sand after the swim. No need for a parka when it’s this warm and sunny out!

    I’m getting excited about Iceland—we had a team social on Saturday afternoon, and it was fun being around people buzzing with excitement about the trip. I’m still a little more tired than I’d like to be, but things are slowly improving. Tomorrow is a day off plus a massage. Looking forward to that!
    Categories
    Uncategorized
  6. Sunday, May 20, 2012 Day 3 Results

    by , May 20th, 2012 at 08:12 PM (Fast Food Makes for Fast Swimming!)
    Started off this morning with a serious neck/upper back tweeky thing that really really hurt bad. I couldn't hardly streamline in warmup, or breathe to the right side (which is my breathing side). I had my female teammates try walking on my back, massaging, and everything to try to work it out. Never went away...took some Advil and just had to live with it.
    During my first event, I felt no pain in the race, but immediately after the pain returned. Oh well, part of life when sleeping for free on the floor of the coaches motorhome. I'll take a little neck pain (maybe) for the cost savings any day!!

    Results:
    Event 24 Men 35-39 200 SC Meter Freestyle
    ================================================== =======================
    Name Age Team Seed Finals Points
    ================================================== =======================
    1 Simpson, Bo 35 AB Unattached 2:00.01 2:02.35 20
    r:+0.76 28.47 59.01 (30.54)
    1:30.53 (31.52) 2:02.35 (31.82)
    2 Ferguson, David 39 Ubc Masters 2:04.60 2:04.90 17
    r:+0.88 28.77 1:00.15 (31.38)
    1:32.72 (32.57) 2:04.90 (32.18)
    3 Adams, James 35 HMS 2:07.25 2:05.79 16
    r:+0.66 28.30 59.73 (31.43)
    1:32.61 (32.88) 2:05.79 (33.18)
    4 Anderson, Baerach 37 Edmonton Masters 2:07.37 2:06.31 15
    r:+0.82 29.79 1:01.87 (32.08)
    1:34.29 (32.42) 2:06.31 (32.02)

    This was a best time by almost 1.5 seconds, so I'll take it. Also I was one of a handful of guys to be under a minute at the 100 split I'm good like that.

    --------------------------------------

    Event 34 Men 35-39 100 SC Meter Butterfly
    ================================================== =======================
    Name Age Team Seed Finals Points
    ================================================== =======================
    1 Simpson, Bo 35 AB Unattached 59.00 1:00.06 20
    r:+0.79 28.15 1:00.06 (31.91)
    2 Aarnes, Jorg 39 Calgary Masters 1:01.00 1:02.72 17
    r:+0.82 28.90 1:02.72 (33.82)
    3 Coote, Brian 38 Semiahmoo 1:00.75 1:02.84 16
    r:+0.79 27.99 1:02.84 (34.85)
    4 Adams, James 35 HMS 1:03.29 1:03.85 15
    r:+0.68 29.45 1:03.85 (34.40)

    1/2 a second slow. I kinda figured ahead of time I'd be 4th place in this one, but coming off the 75 turn I looked at my neighbor who was visibly dying -had a grand piano on his back, and a second on the way! I almost ran him down in the last 10 meters, though the splits don't really show it (you'll have to see the video later).

    --------------------------

    For my final results in the 100 Free, the Canadians are still behind the times on the real time results page...but I ended up with a 57.71, which is a best time by 1/2 a second. I'm happy with it. I also ended up 3rd place in my age group. The two guys that beat me are both 6+ inches taller than me, and that attributed to a lot of it. I just couldn't outswim them in the middle of the pool to meet their advantage off the turns.


    Overall, it was a good day. I'm happy with it, 2 best times, and 1 pretty close to my best time. Tomorrow, 200 Fly and outta here to get back home to the States.

    Updated May 21st, 2012 at 10:31 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  7. Sunday, May 20

    by , May 20th, 2012 at 07:47 PM (The FAF AFAP Digest)
    Drylands:

    10 min on bike
    RC exercises, 20 min
    explosive leg press, 210 x 3 x 12
    push press, 60 x 4 x 6
    good mornings, 55 x 1 x 6, 65 1 x 6, 70 x 2 x 6
    reverse preacher curl, 30 x 2 x 10, 40 x 1 x 5 (tweaked my left elbow)
    low row, 90 x 2 x 8, 100 x 2 x 6

    standing power wheel roll outs, 10
    regular PW roll outs, 25
    PW pike ups, 2 x 10
    reverse scoops w/plate, 25 x 2 x 15
    altitude drops, 3 x 5
    med ball slams, 2 x 10 (just using 8 lb ball right now)

    Foam roller/Stretching, 20 min

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

    I meant to go for an easy 1000 swim afterward, but I forgot my suit. The hammies and upper oblique muscles were sore from yesterday's lunging and twisting. Certainly didn't need to do any lunges or squats today. Hoping to get in a speed workout tomorrow. I think my own HIT workouts may be too hard for me if I'm just concentrating on 50s. Though I suppose some 75s and broken 100s would help deal with the non kick problem of long course.
  8. Progress

    by , May 20th, 2012 at 07:26 PM (Alex's swim journal)
    I decided to take the day off from swimming today. I'm still pretty wiped out from yesterday morning's 11K (12,100 SCY). It was slower than the last time out for a long continuous swim. As I blogged here a couple of weeks ago, my goal was to hit 12K, but the last 3-4K yesterday had me really slowing and I could feel the shoulders burning like I hadn't in a while. I got out of the water after 3 hours, 49 minutes; I had only allotted myself 4 hours for the 12K (until 11AM) because I needed to be somewhere at noon. I might have gutted out the full 12K, but I just ran out of clock.

    My 3:49.00 included two bathroom breaks (which I hadn't needed the last time around; one too many cups of coffee!). Actual swim time was about 3:45. My 10K split wasn't as fast as the last couple of long swims either. Last night, I felt like a train wreck.

    So why "Progress" in the title of this entry?

    I decided to take a look back over my FLOG and did an inventory of weekly mileage stats. Going all the way back to mid-march, this week was the highest mileage week by more than a third of a mile. I think maybe I just ran out of gas. Here are the last ten weeks and their mileage totals, starting with week of 3/11/2012:

    13.24
    14.09
    8.64
    15.85
    10.68
    12.50
    16.48
    12.10
    9.43
    16.82

    There is sort of a pattern here, a rhyme-scheme if you will, not unlike the terza-rima of Dante's Divine Comedy. I wish I could say I planned it that way, but I originally thought to execute a quite different pattern. Sometimes life gets in the way, though, and our body imposes its own rhythms. I wanted to be building up my mileage (and my long-swim distances) by increasing the mileage two weeks, backing off on week three, then repeating the process... that's what the first three weeks look like: 13, 14, then back to 8 miles. But for the pattern to continue like that it would have to be 15, 16, then back to 9-10. That isn't what I ended up with at all. Instead I got UP then down, then slightly up, then WAY UP, then down just a tad, then way down, then WAY UP again. Like so:

    UP
    down
    slightly up
    WAY UP
    down a tad
    way down
    WAY UP

    Rather than building two weeks and then stepping back a week, my weekly totals look to be spiking one week, then spending two weeks down, then spiking again. Maybe my body was doing this naturally as a response to the long swims getting out past 10K, perhaps my body sensed it needed to back off just a bit for two weeks after those long swims. The UP week included my first 10K if I remember correctly; and the two highest weeks, the WAY UP weeks, ended with 11K swims.


    OK, enough of the mystery of my body's reaction to mileage! Looking at this, I think that if I plan my workouts more than a day or two in advance I won't be letting my body decide for me how far it needs to go... the climbing of mount purgatory is a series of divine revelations in Dante, but also a series of self-realizations... The soul charts its own progress; always upward. Don't look down!
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  9. Saturday May 19

    AM swim at home with Susan and Richard

    Warm-up (1000)
    1 x 200 free swim
    1 x 200 IM drill
    4 x 100 @ 1:50, gentle descend free
    4 x 50 @ :50, descend free

    Set I - Drill (1200 set / 2200 total)
    16 x 75 @ 1:20, 25 kick + 25 drill + 25 swim. 4 each stroke IM order

    Set II - Kicking (1350 set / 3550 total)
    6 x 25 @ :45 underwater SDK w/fins
    6 x 75 @ 1:10 dolphin w/fins , 25 AFAP + 25 easy + 25 AFAP
    6 x 75 @ 1:10 flutter w/fins , 25 AFAP + 25 easy + 25 AFAP
    6 x 50 @ 1:15 flutter no fins

    Set III - 500 locomotive (500 / 4050)
    50 - 25 catch up 25 swim
    100 - 50 catch up 50 swim
    150 - 75 catch up 75 swim
    200 - 100 catch up 100 swim

    Wrap-up (350 / 4400)
    5 x 50 @ 1:15 hypoxic - these are usually relaxing and relatively easy but only managed to do one without a breath
    100 easy

    ** 4400 **

    Went to bed sore and tired and didn't feel much better when I woke up, so I decided a workout of drills and kicking might help. It took a long time to finish, but I did feel somewhat better afterwards.

    Updated June 4th, 2012 at 10:55 AM by eric.carlson

    Categories
    Swim Workouts
  10. Friday May 18

    AM swim at home with Susan

    Warm-up (1200)
    3 x 100 @ 1:50
    3 x 100 @ 1:45, 50 catchup / 50 swim
    3 x 100 @ 1:35, 25 catchup / 75 swim
    3 x 100 @ 1:30

    Set I (450 / 1650)
    6 x 75 @ 1:15, pull with buoy and paddles, breath 5, 7, 9 by 25

    Set II (1500 / 3150)
    6 x 100 @ 1:30 - moderate
    5 x 100 @ 1:35 - descend
    4 x 100 @ 1:40 - hold fastest pace from above

    Set III (450 / 3600)
    6 x 75 @ 1:05, kick w/board 1-2 dolphin, 3-4 back, 5-6 flutter

    Wrap-up (200 / 3800)
    200 easy

    ** 3800 **

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

    As written, the second set continued the pattern with 3x100, 2x100, and 1x100, but neither of us was enjoying the set so away they went.

    Updated May 20th, 2012 at 01:11 PM by eric.carlson

    Categories
    Uncategorized
  11. Sat., May 19

    by , May 20th, 2012 at 11:49 AM (The FAF AFAP Digest)
    Heated Vinyassa Flow, 90 minutes

    I ventured to Down Dog in Herndon for a heated flow class. http://downdogyoga.com/. It's so different than bikram. I'm not sure I could do either one exclusively without getting bored. I felt like I was lunging my azz off. I also made sure not to "cheat" myself out of the back bends and chuckled when the instructor said we had to do core work because we "don't get that elsewhere in our lives.". My balance was a bit off and I was better at the bikram type poses.

    I finally got some info on the Cleveland meet after emailing someone from the Erie website. It sounds dubious and disorganized to me. They haven't been able to post the info on the USMS website, there's no sanction #, they don't say they'll submit times to USMS, there's no email for the meet director, and the order of events is beyond bizarre (see below). I can't even register on line for the meet b/c I have a mac. The last time I mailed in a registration, it was somehow "lost." And who knows if they know what a split request is in the hinterlands ... The meet will likely be small and run fast, so I would need to use one, I'm sure. Given these facts, I may have to opt for Omaha. If I do, I have to decide if I travel Friday and do the 4 50s on Sat & Sun (50 free as a 100 split) or travel Thursday to get a 100 back split in the 200 back. I think backstroke is the only 100 I can manage long course.

    Going to head to the gym today.


    SATURDAY, JUNE 30, 2012 EVENTS MAY NOT BE REPEATED ON SUNDAY
    1. 50 m. Freestyle ____________ 10. 200 m. Freestyle ____________
    2. 50 m. Backstroke ____________ 11. 200 m. Backstroke ____________
    3. 50 m. Breaststroke ____________ 12. 200 m. Breaststroke ____________
    4. 50 m. Butterfly ____________ 13. 200 m. Butterfly ____________
    5. 400 m. Indiv. Medley ____________ 14. 200 m. Indiv. Medley ____________
    6. 100 m. Freestyle ____________ 15. 800 m. Freestyle Relay XXXXXXXXX
    7. 100 m. Backstroke ____________ 16. 800 m. Freestyle ____________
    8. 100 m. Breaststroke ____________ 17. 1,500 m. Freestyle ____________
    9. 100 m. Butterfly ____________
    (Do not enter both events 16 and 17)

    SUNDAY, July 1, 2012
    18. 400 m. Freestyle No Deck Entry 27. 200 m. Indiv. Medley ____________
    19. 200 m. Butterfly ____________ 28. 100 m. Breaststroke ____________
    20. 400 m. Free Relay XXXXXXXXX 29. 50 m. Backstroke ____________
    21. 100 m. Backstroke ____________ 30. 100 m. Butterfly ____________
    22. 50 m. Freestyle ____________ 31. 200 m. Free Relay XXXXXXXXX
    23. 200 m. Breaststroke ____________ 32. 200 m. Freestyle ____________
    24. 200 m. Medley Relay XXXXXXXXX 33. 50 m. Breaststroke ____________
    25. 50 m. Butterfly ____________ 34. 200 m. Backstroke ____________
    26. 100 m. Freestyle ____________ 35. 400 m. Medl

    Updated May 20th, 2012 at 02:53 PM by The Fortress

    Categories
    Yoga
  12. Saturday, May 19, 2012 Day 2 Meet Results

    by , May 20th, 2012 at 12:12 AM (Fast Food Makes for Fast Swimming!)
    Event 10 Men 35-39 400 SC Meter Freestyle
    ================================================== =======================
    Name Age Team Seed Finals Points
    ================================================== =======================
    1 Simpson, Bo 35 AB Unattached 4:20.00 4:19.12 20
    r:+0.81 29.06 1:00.77 (31.71)
    1:32.79 (32.02) 2:05.57 (32.78)
    2:39.04 (33.47) 3:12.57 (33.53)
    3:45.94 (33.37) 4:19.12 (33.18)
    2 Adams, James 35 HMS 4:32.39 4:25.17 17
    r:+0.68 29.49 1:02.43 (32.94)
    1:35.55 (33.12) 2:09.54 (33.99)
    2:43.56 (34.02) 3:17.69 (34.13)
    3:51.85 (34.16) 4:25.17 (33.32)
    3 Anderson, Baerach 37 Edmonton Masters 4:28.24 4:27.70 16
    r:+0.85 29.86 1:02.94 (33.08)
    1:36.58 (33.64) 2:10.75 (34.17)
    2:44.75 (34.00) 3:18.95 (34.20)
    3:53.49 (34.54) 4:27.70 (34.21)
    4 Ferguson, David 39 Ubc Masters 4:29.50 4:27.74 15
    r:+0.83 29.54 1:02.63 (33.09)
    1:36.28 (33.65) 2:10.30 (34.02)
    2:44.59 (34.29) 3:19.44 (34.85)
    3:54.26 (34.82) 4:27.74 (33.48)
    5 Coote, Brian 38 Semiahmoo 4:33.50 4:31.29 14
    r:+0.86 30.50 1:04.09 (33.59)
    1:37.70 (33.61) 2:12.11 (34.41)
    2:46.41 (34.30) 3:21.71 (35.30)
    3:57.23 (35.52) 4:31.29 (34.06)

    I only copied the top 5 out of my age group, but it was one of the most contested age groups out there. I was flat out exstatic about my time. I dropped 7 seconds from my previous masters best, and held very consistent splits throughout the race, including winning my heat (2nd to last heat). As it turns out, Kirk Nelson and I split almost identical races, though we competed in different heats...weird.

    -------------------------

    Almost 8 hours later (maybe more)...

    Death by 400 IM

    Event 22 Men 35-39 400 SC Meter IM
    ================================================== =======================
    Name Age Team Seed Finals Points
    ================================================== =======================
    1 Simpson, Bo 35 AB Unattached 4:50.00 4:52.63 20
    r:+0.79 30.19 1:05.12 (34.93)
    1:43.65 (38.53) 2:20.42 (36.77)
    3:01.95 (41.53) 3:45.01 (43.06)
    4:19.18 (34.17) 4:52.63 (33.45)
    2 Adams, James 35 HMS 5:03.64 5:05.33 17
    r:+0.69 30.46 1:06.06 (35.60)
    1:46.53 (40.47) 2:26.27 (39.74)
    3:10.60 (44.33) 3:55.89 (45.29)
    4:31.14 (35.25) 5:05.33 (34.19)
    3 Robinson, Dale 38 Ubc Masters 5:35.00 5:23.00 16
    r:+0.90 33.89 1:12.09 (38.20)
    1:57.50 (45.41) 2:41.40 (43.90)
    3:26.23 (44.83) 4:12.03 (45.80)
    4:49.18 (37.15) 5:23.00 (33.82)

    This one was just rough. I was exhausted before stepping on the blocks. Couldn't get revved up in the fly, floundered in the middle 200, and just tried to beat all the other fellow USMS members to the wall in the freestyle leg of the race.

    Kirk and I did finish up the day with a celebratory run down the waterslides though!!


    I'm ready for bed, and a good day of racing tomorrow. Stay tuned.
  13. my one day of distance training

    by , May 19th, 2012 at 06:12 PM (Mixing it up this year)
    While all my friends did the Charelston swim I did a nice somewhat easier set.....NOT. the water was about 85 degrees.

    200 free
    200 kick
    200 IM drill
    200 free w/snorkle
    8x25@:45 shooters w/ zoomers

    15x100 free w/paddles & bouy
    #1-5@1:35 (held 1:25's), #6-9@1:30 (held 1:20's), #10-12@1:25 (held 1:20's), #13-14@1:20 (held 1:18's), #15@1:15 (went 1:18)

    200 kick w/zoomers & board
    200 kick w/zoomers & snorkle no board
    100 EZ

    Total 3000 yards

    Went to get in the hot tub after but it was more like a warm bath. Not to good today.
    Categories
    Uncategorized
  14. Deload Week

    by , May 19th, 2012 at 12:52 PM (Elise's Fitness Fun)
    Boy, did I ever take it easy this week. Guess my muscles love me, but I wonder if I will ever get back into swimming shape. Didn't get a chance to get to the pool this week, but haven't given up on my mission to get back in shape.

    Got two sessions in as follows:

    1 mile walk to warm up.

    3 rounds of the following:
    10 push-ups
    10 pull-ups
    20 leg lifts in captain's chair (actually when I do this I alternate a bent leg lift -knee lift- with a straight-leg leg lift)

    Walked at least 1.3 miles each day.
    Categories
    Uncategorized
  15. Saturday, May 19 2012

    by , May 19th, 2012 at 11:57 AM (I swim, therefore I am)
    SCY @ Catalina Isle HOA community pool, bright sunshine early morning, air temp 76 and water temp was 81. Five minutes walk away, this pool is oval shaped measuring about 13 yards at the longest straight point to point available. All the flip turns drive me crazy, but it is a good last resort pool and reliable back up to get a swim in to an active day. There is also an exercise room with treadmills, bikes, and a variety of weight stack machines overlooking the pool area.

    *Warm Up*
    4(20 pushups, 10 pull ups, 20 squats, 10 chin ups)
    Moderate ballistic stretching with bands
    200 EZ Free

    *Set 1*
    1x5000 FR swim building by 500 (about 20 laps)

    *Warm Down*
    200 EZ
    Stretches with & without bands

    Comments
    Did not swim Friday (5-18-12) to provide my wife TLC as she had a double wisdom tooth extraction with an implant that morning.

    Did the early Sat AM swim at the HOA pool so I could be back at the house before everyone woke up and have her birthday surprise ready. My legs are alway a bit wobbly coming out of that pool swimming an hour or more.

    Updated May 19th, 2012 at 04:56 PM by fdtotten

    Categories
    Swim Workouts
  16. 05.19.12 - Saturday workout

    by , May 19th, 2012 at 10:07 AM (Pete's swim blog)
    Swam at the Hsv Nat w/ Dave, Dave, Sally and Bob. Gave blood yesterday so I was a couple strokes behind Dave.

    SCY

    300 - Kick every 3rd length
    300 - drill every 3rd length
    300 IM Easy

    3 x 200 (50 Free/100 Stroke - IM Order/50 Free)
    6 x 100 Kick - 1:45
    3 x 100 Free - 1:30 Negative split
    50 Easy

    3 x 300 (100 Free/100 Stroke - IM Order/100 Free)
    6 x Pull - 1:30
    3 x 100 Free - 1:30
    3 x 100 Free - 1:25
    3 x 100 Free - 1:15

    200 Cool down

    (5050 Total)
    Categories
    Swim Workouts
  17. End of week report

    by , May 19th, 2012 at 09:42 AM (Chowmi's Blog)
    I'm back!

    So, to recap my week:

    Mon - swam on my own. Made the main set into 3 x 100's instead of 4.

    100 strong 1:08
    50/10/50 1:08
    4 x 25's 5 secs 1:04

    That was not very fast. I can be at the 1:00 mark on 4 broken and my goal is to be right under.

    Wed - I missed evening sprint workout. It starts at 7:15 and that was just way too late. So I took the girls to Golden Corral instead. Total bummer they were not making cotton candy today. But they did put out a fresh batch of Texas Toast!!

    Thurs - SCM, noon workout, stroke day
    I was totally pooped out.
    Main set:
    4 x 25's on :30 stroke
    2 x 100 IMs on 2:00 fast
    repeat 3x each stroke except free
    I had to really work to keep 1:22's. In best IM shape, I can go 1:17 averages. This I attribute to being worn down as well as not doing a lot of stroke this past year.

    Friday - SCY, noon workout
    Main set:

    10 x 50 various - transition

    4 x 75 on 1:45 1st 25 fast

    10 x 50s various drill/swim

    4 x 75 on 1:45 1/3 fast; 2/4 easy 51, 50

    10 x 50 various pull

    4 x 75 on 1:45 1, 3, 4 fast; 2 easy 51, 50,
    50

    That was ok. I would like to get in the 48 range. A 50 puts me closer to 1:08, and if I want to swim under 1:05 for a 100 in practice, then I need to be less :17 or around 47,48.

    I went to Central Market and bought dinner for two which makes dinner for 4 of us! They had cotton candy at the check out so I bought 2 bags for $1.75, which is actually a great price. It costs $5.00 at Great Wolf Lodge and $2.50 at Justice (tween clothing store).

    Update on my birthday:
    I know I am getting a Bowflex Power Tower and a free weights set. I found the free weights in the closet under the stairs so I have been sneaking in and using them for
    P90X and then putting them back. tee hee!

    I haven't gained or lost any weight. I am definately stronger, and I felt so strong running on the street as we chased after a big turtle that I almost ran over in the car. It must have been at least 10 lbs! I am amazed how much pee it can hold in it's body, as we kept picking it up and it would pee. No surprise it was fully retracted in it's shell, and had big claws on it's feet and a big beak. Stupidly, I said, Hey! It's mouth is open! and stuck my finger in it to see if it would nibble. It took a big bite on my index finger, yikes!!! I spent the next 15 minutes doing google searches of "turtle bites". In conclusion, since I am already taking antibotics for something else, and I rinsed thoroughly, I think I will likely be ok.
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  18. Friday, May 18, 2012 Pre-Meet Splash around

    by , May 18th, 2012 at 08:21 PM (Fast Food Makes for Fast Swimming!)
    I decided I'd get up like a normal day this morning and get my shaving done with (since I'm staying in my coach's motorhome over the weekend and won't have access to shaving facilities).
    After than I headed over to Masters practice to say a last goodbye to everyone there, and then got on the road to Kelowna. B.C.
    I made it across the border crossing ok, though it was confusing trying to navigate through the various roadways/gates they had there. I tried not to look too obvious.

    I got here in time to be able to count for my two teammates from Wenatchee in the 1500, and then got two PB&J sandwiches for lunch (That Guy's special meal), then headed back in to count for KNelson's 1500. he did very well, but I'll leave his details private for him to tell.
    Everyone swam very well. 100IMs and 50 Backs are going right now. Sprint events...BAH!!!!

    I did get in for a good warmup swim in the pool.

    200 Free
    500 IM (100 Fly Drill, then 50 Fly EZ, 50 Fly strong)
    the rest of the IM was 50 EZ, 50 Strong, trying not to run others over (it's not my fault...I was doing backstroke!!)
    300 Freeish

    got out for 10 minutes, then

    6 x 50 @ 1:00ish
    • 50 Fly strong
    • 50 Free EZ
    • 50 Back strong w/ lots of SDKs
    • 50 Free EZ
    • 50 Breast strong
    • 50 Free EZ
    -----------------------
    1300 SCMeters

    I feel good and ready. Now I've got to go cheer on my teammates, and then get ready for "team bonding night" in the motorhome. Nothing better than 4 people ages 79, 71, 67, and 34 hanging out!!
  19. Thursday May 17 - PM Weights

    Dips
    Body weight (162 lb.) - 10 lb., 10 sets of 3

    Like with yesterday's chin-ups, the last couple of sets were really hard. I am definitely not ready to do these without assistance yet.

    Standing face pulls
    45 lb., 3 sets of 10
    50 lb., 3 sets of 10

    Skull crusher
    30 lb. EZ curl barbell, 3 sets of 10

    The scale said I weighted three pounds more than yesterday? I have been uncharacteristically hungry lately, but three pounds in a day seems unlikely.
  20. Solid, Friday, May 18

    by , May 18th, 2012 at 03:42 PM (The FAF AFAP Digest)
    Swim/SCY, mostly with Speedo:

    Warm up:

    600 various
    8 x 25 shooters
    6 x 25 burst + cruise
    50 EZ

    Speed Sets:

    6 x 50 AFAP @ whatever

    1 = double shooter w/MF
    -- 19 low
    -- Speedo filmed this for That Guy. But my computer refuses to download the invalid image. wth. I think Speedo will have to use his own phone when filming!
    -- I then watched Speedo lay down a 23 mid 50 free from a push after not swimming this week. Clearly, training in the pool is optional for him.
    200 EZ

    Edit: The MF vid downloaded on a second try. Here it is: http://www.youtube.com/watch?v=kvNrL...ature=youtu.be
    I also have a vid of Pete's 23 50 free:
    http://www.youtube.com/watch?v=uuvxx...ature=youtu.be


    2 = fly w/fins, 23 low to mid
    -- Speedo popped a 50 fly and went a 27 low. Another new event?
    175 EZ

    15 minute chat break w/Speedo and then he retired to hot tub, buoyed by his training is optional swim.

    25 EZ

    3 = breast, 28 mid
    -- meh, not getting any pop on the evil right now
    150 EZ

    4 = fly, 22.9-23.0 ()
    150 EZ

    5 = dolphin kick w/MF and board
    -- fin flew off my feet when turning
    -- must need superglue
    150 EZ

    6 = double shooter w/MF, 19 mid
    150 EZ

    10 x 50 w/parachute @ 1:30
    1-5 = 25 breast pull + 25 EZ back kick
    6-10 = 25 back shooter + 25 EZ back kick
    -- really wanted to do free w/paddles, but didn't want to chance it yet with the shoulder
    -- shoulder pain is the one thing that makes me uncharacteristically risk averse
    100 EZ

    Total: 2900

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

    Vastly better effort than yesterday! I hope that helps the doldrums pass. Stud and I were discussing earlier how HIT training can be mentally challenging and leave you wanting a break.

    Now for the interesting bits.

    1. I am training with a soon to be triathlete. Yes, Speedo needs a new project for the summer so is entering an xterra tri in June. I feel I can announce this on my blog since he is a blogger has been.

    2. Like Speedo, I am feeling in need of a summer project. I am uninspired by long course right now and it is ill-suited to my kick dominant swimming. But I feel the need to do something other than swim this summer and should have plenty of time to do so with my one meet in just 5 weeks. (Still no word on details for Ohio meet.) But what? Sadly, my now ridiculously floppy ankles don't take kindly to running. And after 3 major ankle sprains during my swimming years ...

    3. Speedo and I were entertained today (usually we're annoyed) by an 89 year old noodler. Typically, she scolds Speedo for splashing her cataract implants. But today she regaled us with her snacking habits which, if she didn't follow, she'd be "farked." Speedo agreed that she'd be "farked" and we were both impressed by an 89 year old lady cursing like a truck driver. Something to aspire to! Speedo and I also agreed we'd be "farked" if we attempted to race long course right now.

    4. I may go to yoga at 6:00 pm. Wondering if it will feel dreadful after months off ...

    Updated May 18th, 2012 at 10:18 PM by The Fortress

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    Swim Workouts