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  1. Monday, January 23, 2012

    by , January 24th, 2012 at 12:51 AM (Fast Food Makes for Fast Swimming!)
    My cooldown from the meet yesterday:

    200 Free
    100 Kick
    200 Free Pull

    5 x 100 Free @ 1:30 (1:13s)
    5 x 100 Free Pull @ 1:30 (1:10s)
    5 x 100 Flutter Kick w/ board @ 2:00 (1:45s)

    ------------------
    2000 Yards of nice n easy...

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

    Now for the crappy news:

    My son was just sent via ambulance back over to Seattle Children's Hospital. As soon as he finished off his 5 days of Ativan medication, he was to only be on his regular daily maintinence medicine that he's been getting for well over a week now. Well, while on Ativan, his seizures stayed away, but on the first night after he completed the 5 days, he went right back into the full string of seizures again. Total of 9 today between 2:45am and 5:00pm before getting more Ativan at the hospital in Wenatchee tonight. My wife will be traveling with Benjamin this time, and staying over there with him. My father will also be going over to Seattle to help her out. I have to stay behind in Wenatchee this time to look after the other two girls, and also work, since we really need the money now. It would be great to be able to spend my time in Seattle with my son, but I have to work, or else it will just be horrible for everyone later. My wife said she's not going to leave Seattle with Benjamin until they have this under control for good. I'm planning to get over there on weekends to visit, and will try to visit them via Skype when possible too. Best of luck to them over there. I hope the doctors get this solved ASAP!!
  2. Workout 1/23/12: Leaving a trail to where you stood

    by , January 23rd, 2012 at 09:37 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 Back

    Go four times through:
    - 100 FR fast on 1:30 - working turns and streamlines
    - 50 FR drill (resovery) on 1:00

    4 x 200 Pull with Buoy
    - 1-3 FR on 2:45
    - last one back

    50 EZ, extra minute rest before
    100 IM for time (1:07.72)

    6 minutes of VK (vertical kicking)
    - first :30 "easy", hands together underwater
    - second :30 as
    -- 1: "easy"
    -- 2: last :10 "touchdown Patriots"
    -- 3: first :20 touchdown, last :10 streamline
    -- 4: :10 touchdown, :10 streamline, :10 touchdown
    -- 5: "easy"

    Go two times through:
    1 x 75 "Indiana IM" - no free on 1:30
    3 x 75 "thirds strong" on 1:15

    250 easy warmdown and out
    (2800 yds + 6min VK, 50 min)
    ----------------

    My shoulders and pecs were noticeably sore today after yesterday's meet. I was not sure what I wanted to do for swimming, and came up with this workout doing different stuff.

    My times for the 100 Frees were 1:06, :04, :03, :03 - worked on a fast 2 skd's off all walls. The pulls were more or less to stretch out since my upper body was tight, then I took some extra rest before tossing down a 100 IM that was my fastest ever in practice! I was focusing on a new pull technique for the breast that Jim shared at the meet, which got me to speed up my stroke (I'll put up a , er, less than stellar video on the Breastroke page shortly - for added enjoyment, find out why I will ALWAYS buzz my hair before I attempt to take any more videos!).

    I saw that some of the other forumites have been doing VK, and since I didn't grab a kickboard I decided to do it too. The lifeguard got a kick out of it and heckled me the whole time - surprised she didn't toss the weight-block thing at me! I tried not to do this: but that is kinda how I looked.

    I did the 75's as the Aqua Zumba folks funneled in. Greg hopped out sooner than I did, so he missed the 5-6 ladies in towels hovering over the "fast lane" and the one girl running through the water when I was in the deep end of the pool. I let them know that I had 8 lengths to go for the warm down, but the music was pumping and they were itching to get in after the rest of the pool was infiltrated. I told the guard that she should remind the ladies that until 7:30 the lap lanes are for laps, not inciting the tuckered out swimmers into panic attacks during warmdown. Oh well, no collisions today - I'll have my cup of cocoa after a dip in the hot tub and call it a night

    Updated January 23rd, 2012 at 10:23 PM by rxleakem (My daughter laughed so much when viewing my balding head in the video that I had to share it with the rest of the class :()

    Categories
    Swim Workouts
  3. Love Mondays (NOT) 01/23//12

    by , January 23rd, 2012 at 08:26 PM (Workout Swimmer)
    Love Mondays (not!)
    Got there late, thanks to Wes lolly-gagging around this morning - and AFTER we went to the trouble of getting his lunch packed & breakfast planned last night. So, by the time I got on the pool deck, they had already done 400 of the 600 warmup. Hate that!

    200 back/free
    4 x 100 stroke/free on 1:45
    600 pull
    4 x 100 pull on 1:30
    100 easy
    3 x 100 kick on 2:15 (zoomers, no board)
    400-300-200-100 (supposedly a Demont, which I did not really worry about)
    Caught up on the lost warmup here:
    5 x 200 1,3,5 breast/free by 50's, 2 & 4 back/free by 50's

    Total: 3500 LCM

    My arms still feel like lead pipes - which is too bad, because I was feeling better on Saturday. I personally think its the long course pool - just as soon as I get used to it, I then spend a week doing short course only, and I'm back to square one. For the next 2 weeks, I'm only going to do Long Course. It's not worth it go go extra, if I have to do it short course. UNfortunately, this weekend I have to work, so that means I'll only get to swim 3 days this week. Hate that!
    Categories
    Uncategorized
  4. Maho 2012

    This is the 6th year I have worked open water swim camps with Terry and Total Immersion, and every year, the roster expands, and the experience is more rewarding. Celeste St Piere directed this camp as well as an all women's camp the week before bringing together more than 80 swimmers in one of the most beautiful and accessible places in the world to swim in.

    MAHO BAY
    The Maho Bay eco-tent Village functioned as our home base. A large majority of campers and coaches also took residence here, so during swim breaks, there were opportunities to chat with swimmers in some of the other groups over a beer or a meal... at the dining pavilion or just under the shady canopy of a few trees (beware of falling iguana poop)
    http://maho.org/Maho.cfm


    St John is sparsely populated, as a great majority of the island is national park http://www.stjohnusvi.com/map.html
    A network of hiking trails lead to ruins of sugar plantations and beautiful panoramic views. I broke a toe on the second day, so with a pass on hiking, got to log more aquatic time.

    The Schedule
    With nearly 50 swimmers ranging from OW beginners to well seasoned, we divided into small groups spending our morning sessions working on OW specific skills and afternoons applying those skills to longer group swims. There was an informal early morning "coaches swim" for those of us looking for a little extra credit. Terry circulated among all the groups and offered us some challenging focal points to carry with us as we explored Maho and the nearby bays.

    Willie Miller and I had the honor of working with a rather ambitious group of swimmers, and our afternoon swims were consistently between 5 and 10k. I'll describe a couple:

    Maho to Waterlemon round trip - We started at Little Maho Bay and followed the buoy line through Francis Bay to Mary's Point. Things were always a little bumpy here, and tarpon and eagle ray sightings are common. We continued into the wind east, and then south-east to Waterlemon Cay where we met up with a group of swimmers that hiked out to Waterlemon. after a brief chat, we swam into the beach at Leinster Bay where we fueled up with a snack and some water before swimming back to Maho. Six of us swam to Leinster Bay, two would hike back, but we picked up another so the five of us set out for the swim back. At Mary's Point a school of 5 to 6 foot megalops atlanticus [ame]http://en.wikipedia.org/wiki/Tarpon[/ame] paraded by. Since we seemed to be making good time now with a tail wind, we decided to take a detour around Whistling Cay... counter-clockwise and then head straight back.... 12k. We swam much of this in sync.

    Maho to Trunk Bay and back - Again, the start was at Little Maho with a heading south west to America's Point. We continued along the buoy line staying on the outside of Cinnamon Cay and hugged the shore line around the point between Cinnamon Bay and Trunk Bay making a bee line to the small sandy beach at the west end of Trunk Bay. Water break and back this time taking the inside tracks around Trunk Cay and Cinnamon Cay.... 7k.

    Sea Life
    The shallows of Maho Bay abound with schools of tiny anchovy-like fish under constant assault from schools of palm sized fish from below, and dive-bombing pelicans from above. At times the attacks are so coordinated that many of these little guys beached themselves to escape the head on assault... the next wave bringing them back to the brine, disoriented, they now fall easy prey to the opportunistic juvenile tarpon cruising by. This is our daily show. We become familiar with the preferred territory of the turtles and sting rays (Big Maho) and giant red starfish also abound. A visiting manta ray with a 7' wingspan cruised with coach Dave Cameron one afternoon, and barracudas would pop up anywhere.

    Equipment
    I purchased an inflatable stand-up-paddleboard for this week, http://www.seaeagle.com/LongBoard.aspx , I spent almost as much time on the board as I did in the water, and rigged up a towing belt for some of the longer swim when we wanted to take along food, drink, cameras, etc... I also kept a phone and marine radio on board. The advantages of a board over a kayak are many; in the chop, standing is more visible to boaters than a kayaker, in heavy wind, the board remained easy to tow while swimming, in an emergency situation, it would be easy to put a swimmer on the board, on a long one way swim, the board could be folded up for the shuttle ride back to the camp.

    I tried to find a pilot that would escort a small group of swimmers to Jost Van Dyke (BVI) 10k...but due to customs technicalities, couldn't convince anyone to do it. Instead, on the day after the camp ended, Lennart Larson and I decided to swim to Cruz Bay. Much of the route was already familiar to us, but we would be going past Hawksnest, Caneel Bay and finally into the very busy Cruz Bay. We loaded up the SUP with a few gels and sports drinks and set off at 12:07. We had a bit of a tail wind for the first half and seemed to be making good time. This came to an abrupt end as we came around Hawksnest Point. At Turtle Bay, a strong rip was moving us northeast... into the narrow channel between the point and Henley Cay. This was not good, as many boats use this short cut to get to Cruz Bay. I told Lennart that the only chance I thought we had was to head into Turtle Bay and hug the shoreline into Caneel Bay. We took a hard left turn and swam around the point in very shallow water, our bodies just inches above the reef. It was easy to see that we were making steady but painfully slow progress... each stroke gaining only a few inches. We did persevere, and finally we were past the rip and back to a cruising speed. One more point to swim around and Cruz Bay was in sight. We swam from moored sailboat to sailboat looking both ways and timing things carefully to avoid any "conflict" and as we approached the beach on the north side of the ferry dock we could see Clare, Celeste, Andy, and Todd waiting for us... Dry clothes! It was 2:47. Lunch and a shuttle back to Maho. Tomorrow back to the snow in NY.

    Updated January 24th, 2012 at 09:00 PM by chaos

    Categories
    Uncategorized
  5. Boom! Monday, Jan. 23

    by , January 23rd, 2012 at 06:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    5 x 50 single arm fly @ :55
    8 x 25 overkick free @ :35*
    6 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

    * Note to self: these would be good with Zura fins to work on full leg extension

    -- I wanted to do a bit more warm up after being out of the pool with no recovery swim over the weekend. But I didn't have time and apparently didn't need it as I started my sprint set off fast.

    Sprint Set:

    Did workout #1 in week #4 on the HIT thread: [ame="http://forums.usms.org/showthread.php?t=20066"]U.S. Masters Swimming Discussion Forums[/ame]


    9 x through, no breaks:

    50 fast @ 95% @ 1:00
    N x 50 EZ @ 1:00
    N = 1, 2, 3, .... 8 repeat, no repeats after 9

    In light of the elbows, I did the fast 50s double shooters with the MF and the EZ ones dolphin kick w/MF & board. I hadn't done any double shooters in awhile, so the timing was perfect. I was hoping to hold around 21 on them. I did better than expected and went: 20 flat (saw 19 as I was gliding in, felt pretty effortless), 20 high (worst one, least rest), 20 mid, 20 flat, 20 mid, 20 mid, 20 flat, 20 mid, 20 flat, 19 high. Except for the last one (where I didn't get a good push), the fastest ones seemed largely the product of a fast turn. The recovery 50s were probably easier than doing freestyle since I was able to breathe more with the board. But the fast 50s were likely harder with the hypoxic element.

    100 EZ

    Total: 3550


    Bikram Yoga, 90 minutes:

    Hopped out of the pool and drove to yoga, dripping wet. I would have liked a break, but that was the only time that worked. Unfortunately, I had a heat nazi and suffered unduly the last 15 minutes. I did pull off maybe my best ever standing bow/wounded crane pose though.

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

    I was swimming over lunch hour and was really fortunate to have a lane to myself. Steve from Reston Masters was there at the end of my workout and ended up sharing a lane with a noodler. He remarked that I was apparently more intimidating than him. Well, I did have my MF after all. But then I related that last twice week when there was only a single person in each lane, noodlers asked to share when I was doing fly sprints and when I was using my MF. Who knows what goes through noodlers' heads when seeking out a lane ...

    I was psyched with the times. I've done a 20 flat once or twice. But not as part of a longer set, and not going less than AFAP. And this is my first time breaking 20 on a 50.

    Looking ahead to meets, I fear I won't be able to do one until possibly March 3. I am going to be absolutely crazed from now through May with HS champs meets, USAS swim meets, soccer games, track meets, regattas, travel to Dartmouth for Fort Son, etc. No more open weekends. I do have 3 friends staying with me for Colonies Zones in mid April so that should be very fun. But it will mean I won't be going up to Boston to see Mr. Fort & Co. run the marathon.

    I have jury duty tomorrow and I really really really really hope I am not picked. That would seriously interfere with my training ... Edit: the website says my group number is not needed. Yay!

    Updated January 23rd, 2012 at 08:36 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  6. This is starting to really suck!

    by , January 23rd, 2012 at 05:14 PM (Nobody Special)
    * was hoping to get back in the pool this week but my back is hurting worse today than it was at my last entry. I'm looking at going back to the doc tommorrow - maybe.

    * I feel the most crappy when I can't work out consistantly. This measly mile a day of running isn't cutting it but I'm afraid to go further or faster as I don't want to exasperate this injury.

    * completed steroids yesterday - waste of freakin time as far as I'm concerened.

    * still taking naproxen and motrin - waste of freaking time....

    * took muscle relaxer last night - whatever - it put me to sleep while I was trying to watch the giants 49ers game - should have known better...
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  7. Sarasota Y Sharks Masters 5:30 AM Workout -01/24/12

    by , January 23rd, 2012 at 04:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    4 X 50-descend- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 easy swim

    16 X 25
    1-8: 1 breath :40
    9-16: fast :30
    1 X 100 easy

    10 X 50 kick 1:00
    1 X 100 easy

    5 X 100 4:00
    Choice. At 100% and broken :10 at the 50.
    1 X 100 easy

    1 X 1000
    swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  8. January 23, 2012

    Warm-up (1200)
    200 swim
    200 kick
    200 pull
    8 x 25 @ :45 streamline glide drill - push off in perfect streamline and glide as far as possible, easy swim to wall
    4 x 100 @ 1:40, 25 DPS, 50 fast, 25 DPS

    Kick (400 set/ 1600 total)
    4 x 50 @:50 fly kick w/fins on back
    4 x 50 @:50 fly kick w/fins

    Kick/Swim w/fins (600 set/ 2200 total)
    6 x ( 4 x 25 ) @ 45
    25 underwater kick, 25 swim build, 25 underwaterw kick, 25 swim easy
    2 fly, 2 back, 2 free

    Broken Mile (1850 set / 4050 total)
    A variation on pwb's [ame="http://forums.usms.org/showthread.php?t=20019"]Broken Mile set[/ame]

    11 x 150 pull w/buoy, breath every 5 strokes @ 2:15 (target 1:55, actually 1:58 - 2:02)
    4 x 50 free active recovery, 2 @:45, 2 @ :50

    Wrap-up (450 set / 4500 total)
    10 x 25 @ :35 no breather
    200 easy

    * 4500 total *

    I guess the hot water pool took more out of me than I thought yesterday because my arms felt like lead today. Gives me an appreciation for people like pmccoy that do it every day!

    pwb suggested picking "... an aggressive target pace and hold it consistently across this set", but it looks like I was a bit too aggressive because I didn't hit my target even once :-(. I still haven't been swimming long enough to know what I can do, or what my goals should be.
    Categories
    Swim Workouts
  9. Speedy Monday

    by , January 23rd, 2012 at 10:41 AM (The Labours of SwimStud)
    Warm up/Transition:

    500 choice

    2 x (4 x 50) @ 1:00-1:30
    1 = 50 kick w/board
    2 = 25 shooter + 25 kick
    3 = 25 fist drill + 25 free
    4 = free, work turns

    4 x 50
    -- dive off side, power kick to 12.5-15 m., fast breakout, then cruise

    4 x 25 burst + cruise @ 1:00
    50 EZ

    Main Speed Set
    9 x through, no breaks:

    50 fast @ 1:00-X (set interval to get approximately 30-35 seconds rest)
    N x 50 EZ @ 1:00
    N = 1, 2, 3, .... 8 repeat
    So, for example, after the 5th fast 50, you will do 5 x 50 EZ


    Total: 3500

    I used a lap counter to keep track of where I was as the Easy 50's can lull me out of focus. I found it interesting some of the middle sprints were not great ...I think the key is to work out just how EZ you need to go to recover but still have time to settle breathing at the wall before you sprint. I did the Easy 50's on 1:00 and my sprints on 1:10...wasn't sure if the interval was meant to be the same for all.
    Categories
    Uncategorized
  10. Mon Jan 23rd, 2012, SCY

    by , January 23rd, 2012 at 09:59 AM (Ande's Swimming Blog)
    Mon Jan 23rd, 2012, SCY


    TXLA Master's new schedule:
    Mon / Fri 5:00 - 6:30 am
    Tue / Thu 6:30 - 8:00 am
    Wed / Sat - 7:30 - 9:00 am
    Sun -Thu 12:00 - 1:15 pm

    Sat. swam arrived late for 5;30 - 7:00 practice, scy, main pool north end,
    missed warm up
    main set: 9 x 500, missed 1 & 2
    odds: Fr desc
    evens: various recovery/moderate
    went 5:28 on #9

    Sun did not train


    Whitney Coached
    SCY UT Swim Center: diving well
    5:00 - 6:30 dove in 5:04ish
    wore Speedo PRO jammer
    trained with Todd & Nate
    Beside James Fike, Tyler, Mike, & Larry

    Warm Up
    800 done 75fr, 25 scull, 75fr, 25 scull feet 1st

    main set

    4 rounds of
    400 on 4:40 right into
    200 on 2:20 right into
    100 on 1:10 right into
    050 on 0:30
    100 easy
    round 4 was fins on 1:05 base, didn't wear fins and didn't make it

    3 rounds of
    4 x 50 k done 25 fast, 25 easy on 1:00
    4 x 25 odds fast evens 1 breath on 0:30


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


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


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated January 23rd, 2012 at 03:51 PM by ande

    Categories
    Swim Workouts
  11. 01.23.12 Monday workout - 8 days and counting

    by , January 23rd, 2012 at 09:07 AM (Pete's swim blog)
    Nasty storms last night. Been a while since I've seen that much rain. Some tornados touched down to the south in Birmingham. Fortunately nothing like that in the north part of the state. Everything was clear by 4:00 AM so I headed into practice this morning. Guess I didn't need to swim yesterday after all. I'm on 8 days straight of 4-6K workouts. I'll probably hang in there for the rest of the week but this is not sustainable long term. We start tapering in a week anyway. Usually I feel pretty rested on Mondays but this felt more like a Friday workout. Wore my Aquablade jammer and no drag suit. Slacked off a little to try and take it easy. Swam w/ Kent, Dave and Dave. Roger took the day off. Pool temp has been coming down lately. 84 today.

    SCY

    400 Warm up

    4 x 100 - 1:30, #2-#4 1st 25 Fly
    1:00 Break
    8 x 100 Up/Down fly - 1:30 (:05) start with 100 Fly
    8 x 100 Up/Down kick - 1:30 (:05)
    50 Easy
    Not really in the mood for fly today but I managed through it. Went 4, 3, 2, 1, 2, 3, 2, 3 on the up/down fly. 2, 3, 2, 3, 2, 3, 2, 3 on the kick. Kicked breaststroke only.

    300 Free - 4:30, 1st 75 fly (4:00)
    300 Free - 4:15, 1st 50 fly (3:52)
    300 Free - 4:00, 1st 25 fly (3:45)
    1:00 Rest
    300 Free - 3:45 (3:35)
    50 Easy
    Felt pretty good through this set. Hoping for maybe a 3:30 on the last one but I was pretty sore and knew it wasn't likely.

    5 times through:
    * 100 Hard Pull - 1:20
    * 50 Easy Pull - :50
    Outtouched Dave on the first one at 1:05. He looked at the sheet and said "oh, these are supposed to be hard." He blew me away on the rest of them. Ended up doing 1:07s and 1:08s.

    100 Cool down

    (4550 total)
    Categories
    Swim Workouts
  12. Yuck Long Course

    by , January 23rd, 2012 at 07:37 AM (Mixing it up this year)
    What a shock walking in to a long course pool when your expecting it to be short course. I was looking forward to working my sad excuse for a turn but low and behold. NO TURNS!

    500 free
    2x(4x50) @ 1:30 #1 kick, #2 25 shooter +25 kick #3 25 fist+25 swim #4 swim

    8xthrough ending on a sprint
    50 fast@1:30 went :41,:41,:43,:43,:43,:42,:41
    Nx50@1:00 EZ were N=1,2,3,4,5,6,7

    This really pushed my lungs on the sprints. Felt better than I have on these but I could tell when I was getting sloppy too.

    Total 2500 yards
    Categories
    Uncategorized
  13. Long way to go... Postal Swim

    by , January 23rd, 2012 at 01:08 AM (Alex's swim journal)
    When Dante and Virgil finally reach the surface after their arduous climb out of the abyss, they still have to climb Mt. Purgatory.

    Click image for larger version. 

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    I felt like I'd climbed up from the center of the earth, only to see how much higher I need to go. I swam my fastest two-mile time by about 50 seconds en route to postal one-hour swim of 3530. My fastest 3500 before today was at the end of summer when I swam 1:00:21. Today I was at 59:31 when I hit the 3500 mark.

    I told myself I would be happy with anything over 3500, but honestly thought I would do a little better since I hit 3500 in 61 minutes earlier in the week... feeling pretty good. My first mile was in 29:10 and I was right at 1800 when the pace-clock hit 30:00, so I really thought I would hit 3600 at least and was hoping for closer to 3700. Between 2000 and 3000 I slowed down too much. I don't think I necessarily ran out of gas though... my first 500 was in 8:07 and my last 500 was in 8:10, so I had enough left in the tank (even swam the final 100 of my 3500 in 1:30). I think I just slipped into a rhythm that felt good for about a 1000 yards, but was a couple of seconds slower per 50 (no wonder it felt good!).

    So, I know I've got a long way to go, but I've come a long way too! I went back and looked at my exercise log from last winter; if I'd done the postal one-hour then I would have struggled mightily to do 2800-2900.
    Categories
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  14. January 22, 2012

    Warm-up (1200)
    200 swim
    200 kick
    8 x 25 @ :45 streamline glide drill - push off in perfect streamline and glide as far as possible, easy swim to wall
    6 x 100 @ 1:40, 25 DPS, 50 fast, 25 DPS

    Kick (400 set/ 1600 total)
    4 x 50 @:50 fly kick w/fins on back
    4 x 50 @:50 fly kick w/fins

    Kick/Swim w/fins (600 set/ 2200 total)
    6 x ( 4 x 25 ) @ 45
    25 underwater kick, 25 swim build, 25 underwaterw kick, 25 swim easy
    2 fly, 2 back, 2 free

    Kick (400 set/ 2600 total)
    4 x 50 @:40 fly kick w/fins on back
    4 x 50 @:40 fly kick w/fins

    IM (1000 set/3600 total)
    200 IM
    150 (50 back + 50 breast + 50 free)
    100 (50 breast + 50 free)
    50 free

    150 (50 back + 50 breast + 50 free)
    100 (50 breast + 50 free)
    50 free

    100 (50 breast + 50 free)
    50 free

    50 free

    Swim (600 set/4200 total)
    6 x 100: odds back, evens free

    50 easy

    * ~4400 total *

    I swim at a place with two pools, one SCM that they try to keep at about 82, and one SCY that they try to keep at about 78. I always swim in the later because I prefer the cooler water. Today there were "issues" with both pools and one was 71 and the other was 85 - what to do?

    I thought of the many many happy hours as a kid I spent swimming in the 50 degree ocean in SE Alaska and decided to go for the cold pool. Hmm, I guess that was very long time ago because after about 2000 yards I was chilled to the core and decided to switch pools. The warm pool felt like a hot tub for the first few minutes, but it was a nice change.

    I didn't use a pull buoy, or get cramps, until the 100s at the end of the workout! First time I swam more I pulled. Time to wean myself off of the pull buoy crutch!

    Updated January 23rd, 2012 at 01:14 PM by eric.carlson

    Categories
    Swim Workouts
  15. WCWC Mini Meet 1/22/12

    by , January 22nd, 2012 at 09:48 PM (Maple Syrup with a Side of Chlorine)
    Took the short three hour drive to Salem, NH, to swim at a mini meet this afternoon. I said hi to forumite mrubacky and watched him swim a great 500. I also ran into my buddy Jim from the Cape, as well as meeting other folks there for a really nice meet.

    Here are my posted times from the meet:
    - 200 IM (goal: 2:16.72) - went 2:22.04
    -- well off my goal, but I haven't swam this in 20 years and I guess doubling my 100 IM and adding ~10% failed. (At least I beat the high school kid from last week ) Splits were:
    29.17, 1:04.80(35.63), 1:52.74(47.94), 2:22.04(29.30)

    - 50 FR (goal: 24.94) - went 24.25
    - 50 BR (goal: 38.77) - went 38.13
    - 50 FLY (goal: 27.86) - went 27.07
    - 50 BK (goal: 28.46- - went 28.22


    The swims felt good (surprised myself with the fly), and an amazing thing is that the meet was over with in less than one hour! I knew that my conditioning is not the greatest, and I have not done much speed work so the times were in the ballpark of where I would expect my training to be at this time. (Total swimming for the day ~ 1900yds)

    I will be registering for the Harvard meet this week, still figuring out which events to swim. Last year I entered six, and I am thinking of eight or ten this year - depending. One Hour swim before the end of the month as I incorporate more speed work into my routine.

    Updated February 3rd, 2012 at 11:19 AM by rxleakem (Updating swim times from meet)

    Categories
    Masters Swim Meets / Events
  16. Sunday, January 22, 2012 Wenatchee Meet Results

    by , January 22nd, 2012 at 07:55 PM (Fast Food Makes for Fast Swimming!)
    I wasn't too sure how I would be swimming today's events after all the things that were happening in my life the past couple of weeks. I really didn't have consistently good distance training, and I was, and still am, a complete headcase thinking about everything with my son. In a way, I think this actually made my swims easier today, because I had no big ambitious goals to worry about, just get out and swim.

    1650 Free: 19:39.71
    Not really a decent time, but I wasn't going for the 1650 time. I did a 1000 split request and was finally able to break my LMSC age group record!
    1000 Free Split: 10:44.62 <-- best time by 9 seconds! Beat the record by 4.5 seconds. I was able to watch the splits of my race on the big clock during the race, and around the 300/400 point, I felt pretty good, and realized I may have a shot at breaking the record. Really started to hurt about 800 yards or so, but finished it strong. Honestly the hardest part was HAVING to finish the 1650 race in order for the time to count.
    58.81
    2:03.89 (1:05.08)
    3:09.97 (1:06.08)
    4:15.64 (1:05.67)
    5:20.91 (1:05.27)
    6:25.93 (1:05.02)
    7:30.97 (1:05.04)
    8:36.37 (1:05.40)
    9:41.27 (1:04.90)
    10:44.62 (1:03.35)
    the rest of the 1650 is just garbage splits.
    I now know why this 1000 hurt so much more than my last 1650 a year ago. I was holding 1:05s today, when I was doing primarily 1:07s for my last 1650. The question is, could I have been able to keep it going for the entire 1650? No one will ever know, but I just mentally wasn't ready for a 1650 today. I almost swapped it for a different event at the last minute, but decided against it...good thing I kept it!

    Swam the 4th leg of the 200 Free Relay here (no pressure, just EZ, probably about a :26 split)

    200 Fly - 2:06.37 <-- New best time! New age group LMSC record
    27.60 / 32.07 (59.67) / 33.41 / 33.29
    Who says you have to be shaved and tapered to do a best time in one of your better events?? I've got a full beard, hair all over, inconsistent training for the past couple weeks, and here is the result! I was very happy with this one.

    100 IM - 1:00.05
    Almost!! So close to getting under, while I've done it before, it's always a little when you're so close like that!

    50 Back (relay lead-off split) - 29.53 this is a best time as well, even though I don't swim the 50 Back that often, I'll still count it.

    50 Fly on the 200 Mixed Medley Relay - went fast (I'd guess low 26 or so), had to run down another team (just because it's called RACING!!)

    50 Fly - 26.18
    This was good. I finally figured out (on the 2nd 25) that in a 50 you have to release the water earlier in the stroke and turnover quickly to start pulling again. Spin those wheels!! I hate 50s!!!

    500 Free - 5:39.xx just swam it easy. I was exhausted by this point. I did bring home the last 50 with a 29.09 50 Fly split.

    Overall, it was a very good meet for me.
  17. Sunday, Jan. 22

    by , January 22nd, 2012 at 06:02 PM (The FAF AFAP Digest)
    Drylands:

    RC and ankle exercises
    leg abductors, 130 x 3 x 8
    good mornings, 75 x 1 x 10, 85 x 2 x 10
    explosive leg press, 250 x 3 x 10
    leg extensions, 110 x 4 x 8
    resisted lunges, @ 45/55/60 pounds resistance, 3 x 20 front lunges, 10 left lunges, 10 right lunges*
    back extensions w/plate, 25 x 3 x 20
    long arm crunches, 2 x 50
    knee tuck jumps, 2 x 10
    captains chair straight leg raises, 5 x 25

    * Since I can't hold DBs, I did these by putting on a weight belt with a chain and hooking myself up to a cable machine.

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

    I took yesterday off, as is typical. Today, I only got in drylands. I meant to go to yoga, but posting this week's High Intensity Training workouts took up more time than I thought. I plan on doing my first speed workout (which is a hard Jazzy workout -- apparently from when he did more yardage ) and bikram tomorrow.

    No upper body weights, as per chiro's suggestion. I plan to have a killer core this season instead. Aztimm and I have an informal competition on the hanging leg raises. We agreed that the captains chair leg raises are about 80% of the effort required for hanging leg raises. So with 5 x 25, I think I'm safely ahead in the competition.

    I am rather sleep deprived from getting up early for Lil Fort's swim meet this weekend. Sleep deprivation doesn't seem to agree with me anymore. No idea how I did it for so many years. Oh wait, I wasn't training as intensely and competing back then. And age is probably a significant factor.

    Updated January 22nd, 2012 at 06:27 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  18. 01.22.12 - Sunday workout: event walkthrough

    by , January 22nd, 2012 at 05:26 PM (Pete's swim blog)
    Looks like more thunderstorms for tomorrow so I dropped in for a quick swim today. Didn't plan on 5500 yards but that's what I ended up with. Makes a little over 37,000 for the week. Since I was solo again, I went though my event order to get a feel for what I'd be doing in Auburn. In between each event, I took a 100 easy plus a couple minutes to rest for the next event. Did an easy 400 IM kick to kind of give me a little more rest for the 500... didn't help. Wore my Nike jammer w/o a drag suit. Pool temp about 84.

    SCY

    400 Warm up

    6 x 50 - :45
    Event 1: 1650 (seed 19:45, today 20:10)
    Did open turns every 500. Splits: 6:05, 6:10, 6:10, 1:45
    Pretty happy with this swim. Was hoping maybe I'd squeak under 20 but not quite there yet.

    Event 3: 200 Fly (seed 2:41.94, today 2:50)
    100 Easy
    Went out way too fast. Good lesson to learn in practice. Died at 100 yds. Went into recovery mode and brought it home with a strong 25 at the end. Wanted to quit but told myself not to.

    Event 5: 100 Breast (Seed 1:13.41, today 1:18)
    100 Easy
    Pretty happy with this effort. Should be able to beat 1:13.

    Event 7: 200 Free (Seed 2:11.14, today 2:15)
    100 Easy
    Ok swim. I've done better in practice but the 1650 and 200 fly were starting to fatigue me.

    400 IM Kick
    Event 13: 500 Free (Seed 5:54.08, today 6:05)
    100 Easy
    Felt fast... just wasn't. Hoping to make 5:50. Way too fatigued at this point.

    Event 19: 50 Breast (Seed :33.31, today :39)
    100 Easy
    Hopefully this is a fatigue issue. Was hoping for :36 or :37.

    Event 17: 100 Free (Seed :58.14, today 1:04)
    100 Easy
    Really! This is the best I can do!? I'm not a sprinter but I was really hoping I could get closer to 1:00 in practice.

    Event 15: 200 Breast (Seed 2:39.09, today 2:49)
    100 Easy
    Not too bad considering times for the last 3 events were suffering badly. Still struggling for breath on the pullouts for the last 2 turns.

    8 x 50 Pull - :40
    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  19. Sunday mini-workout

    by , January 22nd, 2012 at 03:10 PM (Chowmi's Blog)
    Hooray, Baylor Fitness Center changed their Sunday hours to 11:00 to 6:00pm. That means i'll probably swim more Sundays on my own from now on, and we'll see in the summer. Until split sprint/distance workouts start, i'll swim on my own on Sundays.

    Today I took the girls swimming, so I had about 30 minutes to get it all in:

    SCM, Baylor Fitness Center

    400 warm up

    Transition set:
    12 x 50 on 1:00 extra :15 b/twn sets of 4
    50 kick on back
    50 kick with board
    50 drill
    50 right/left kick; swim

    Main Set
    9 x 75's 3 sets of 3
    75 straight 1:30
    50 5 sec 25 1:45
    3 x 25 5 secs 2:00

    1st set kick with board
    2nd set swim
    3rd set swim with TYR fins

    Bonus Set
    Tall Paul Tabata Cycle inspiried bonus
    4x 50 sprint from blocks continuous
    fast 25, fast turn, 4 strokes out, then easy to the 50.

    50 Easy swim

    The End

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

    Not enough time to do more than that! I wanted to get this set of 75's in. It is a new favorite for fast first speed (without the spinning!) yet being able to crank it home at the end. By isolating the 25's, I was attempting to go the extrapolated 100 race speed on the 3rd 75's (after subtracting the 10 seconds), so my goal time on those is at or under 45 (55 running total).

    I really liked the Tabata cylcle swim. It is impossible for me to do that set without really holding the water and a controlled sprint. It takes quite some conditioning to get out the water and up on the blocks and actually do a good dive! 4 was not too taxing, and it was less than 4 minutes. But 8 minutes would be brutal. And I'm even cutting it short by only going 4 strokes out, not even to the 37.5. I might build up by overall time or by # of reps. Again, I like that set!
    Categories
    Uncategorized
  20. 01.21.12 - Saturday Workout solo pwb stuff

    by , January 21st, 2012 at 06:37 PM (Pete's swim blog)
    Woke up to thunderstorms this morning so a workout at the Nat was out of the question. Roger was swimming at 10:00 but I didn't know if the storm would clear by then and I was watching the kids anyway. Finally got away about 2:30 for a solo workout. I went looking for something different to do and ended up checking out week 3 in the [ame="http://forums.usms.org/forumdisplay.php?f=121"]Jungle[/ame]. Broken mile... I'm swimming the 1650 in a couple weeks... perfect! Made some estimates on my threshold (1:08) and Base (1:15) for scy, calculated the send-offs, printed and headed to the pool. Threw in some breaststroke work since apparently pwb is not "high volume" enough . Dave C showed up near the end of the workout and we did some relay practice. Ended up around 6000 total. Water temp was about 84. Since I was pushing it today, I wore my Nike jammer w/o a drag suit.

    SCY

    Warmup sets (1,600 set / 1,600 total):
    * 400 Warm up
    * 10 x 75 Pull - :55 (I added the pull in)
    * 5 x 50 - :45
    * 8 x 25 - 0:30, in sets of 4, freestyle
    -- #1 = Distance per stroke
    -- #2 = lap fast – lap easy
    -- #3 = lap easy – lap fast
    -- #4 = AFAP

    Broken Mile (1,950 set / 3,550 total)
    * 11 x 150 - 2:10 (Target 1:42)
    * 6 x 50: active recovery free, 2 each on :37.5, :40, :42.5
    I did 11 to get to 1650 total yardage. Tried to hold my threshold pace but that proved harder than I thought. Started on 1:42. #2 was 1:42 again. Then I went 3 on 1:40. That was encouraging. But I hit a wall and did a few on 1:43. Finished the last one on 1:42. Oveall, I liked the set. It hurt just about right. What does this mean for my 1650?

    Breaststroke warm up (1,300 set / 4,850 total)
    * 4 x 100 Br Kick - 1:45
    * 7 x 100 Br - 2:00 (1 kick/4 pull -> 4 kick/1 pull)
    * 4 x 50 Br - :50 w/ paddles
    Got my legs warmed up for some hard breaststroke. The 4 kick/1 pull left me a little short of breath. Not great for the broken 200 but this is about when Dave C showed up and we chatted a little. Gave me a little time to recover.

    Broken 200 (200 set / 5,050 total)
    * 8 x 50 Br - :50 (Target :40)
    Ended up going :41-:42. Little bit slow but we I was starting to fatigue some.

    Relay starts (200 set/ 5250 total)
    * 25 easy
    * 300 Relay - swim hard outside the flags.
    * 25 easy
    Dave led off w/ a backstroke start. I swam br, fly, free from a dive. Dives felt pretty good.

    Kick Conclusion (750 set / 6,000 total)
    * 3 x 200: IM kick - 3:45, descend to fast
    * 1 x 150: float/cool-down
    Kick supposed to be on 3:30 but that's a stretch for me without some rest. I'd make one and then fall apart.

    TOTAL: 6,000

    Updated January 21st, 2012 at 09:26 PM by pmccoy

    Categories
    Uncategorized