I just felt a need to do this particular workout and will try to do it every other week.
5x50@1:00 Free rt arm only w/paddle just missed interval on last 2
8x25@:45 Free kick every 3rd FAST went 27's on the fast ones 35's on the easy
5x50@1:00 Free lt arm only w/paddle made interval with 5 seconds to spare
8x25@:45 Free kick every other FASY went 27, 28, 28, 28
5x50@1:00 Free paddle on rt hand 4 kicks on the paddle arm
8x25@:45 Free kick all FAST went 27, 27, 28, 28, 28, 27, 28, 27
5x50@:1:00 Free paddle on lt hand 4 kicks on the paddle arm
6x100@1:45 Free w/paddles & snorkle maintain 4 beat kick
300 Free easy but maintain 4 beat kick
Total 3000 yards
No swimming for me this weekend. Yesterday I did a 5K with my kids, although we just walked. Despite the decent weather, there was a pretty light turnout, so even though I just walked the course with my 15-year-old daughter, I took first place in my age bracket. lol
Today I did a half marathon. It was cold, windy, and raining...first one I've done in crummy weather. My left knee has been giving me a little trouble lately, but I wanted to do this anyway since I plan to run a full marathon in a few months. I would like to see how well that knee would hold up. This race was a good test since it's a hilly course.
I took it nice and easy. I finished in 1:56.23 which is very slow, but a fast time really wasn't the goal today.
The verdict: Mixed bag. My knee was fine during the run until a few miles before the end, when there was a long, downhill slope that bothered me quite a bit. It's gotten progressively more sore during the day to the point where I am now walking with my mother-in-law's cane. A crutch would work better, but I don't have one handy. So for today at least, I am literally this guy:
Hopefully it'll be fine tomorrow for practice and I'll be able to push off the walls!
Did a horrid time in the 50 Free today adding 4 seconds and the 200 Free was not good either. I am ok with it since I have to take ibuprofen most of the day.
The kids did great and that is what matters.
Many of you have let me know that you are enjoying the improvements to SWIMMER over the past year and a half. It makes my day to get that kind of feedback. For those of you who have sought me out on deck at a meet or written to me, I hope I have let you know how much your kind words mean to me. Two things I can’t properly convey in my responses are the pride and gratitude I have for the team that is making it all possible, so I wanted to take this opportunity to recognize my teammates.
Elaine K. Howley and Jim Harper, both of whom have articles in this issue, have written many of our feature articles. They have a way of viewing a story from an angle that almost anyone can relate to, and then writing it in an engaging style. They bring people’s stories to life in an honest and respectful way that reminds us we are all on one humongous swim team. Elaine is a Triple Crown marathon swimmer in Boston who loves coldwater swims. She works as a freelance writer and editor with experience in the business, financial and engineering worlds. Jim is a swimmer and swim coach in Miami and a freelance writer who also specializes in writing about the environment. Look for a feature from him later this year on environmental changes that are affecting our oceans and, consequently, open water swimming.
Susan Dawson-Cook is our travel expert and will be ferreting out the best places to visit when you travel to our national championship meets. She also often attends the meets as a competitor and contributes the wrap features afterward. Be sure to check out her piece on Summer Nationals in this issue. Susan, who hails from Tucson, is an experienced fitness professional who has recently released a fitness DVD and has written a romantic adventure novel.
Bill Edwards has been involved with SWIMMER for several years as managing editor for our previous publisher, Douglas Murphy Communications. He is now a freelance writer and editor, an English professor and a somewhat reluctant swimmer. He has an extensive journalism background and loves history—he will be researching and writing the Splashback department for us on a regular basis.
Last year we were lucky enough to find our staff writer, Laura Jones, when she pitched a story. She loves open water swimming, rescues pit bulls and was an attorney until she decided to give up business clothing. She has written for the Washington Post and numerous other publications. A personal trainer as well, she has written extensively about medicine and fitness. She researches and writes The Healthy Swimmer department and several columns in Training and Technique, including our brand new in 2011, The Dryland Difference. She is also working on a novel with a swimmer as the main character.
Meg Smath is a familiar name to many of you who are USMS volunteers. Meg has been proofing and copy-editing SWIMMER for many years, and her contribution is critical to its success. A Masters swimmer in Kentucky, Meg works as an editor for the Kentucky Geological Survey and is The Last Word on where that comma goes.
Packaging up all this great content into a beautiful, readable format is no small feat, and we are thrilled to be working with Anthem Media Group. The lead designer on their team is Annie Sidesinger, whose experience and degree in magazine design will be instrumental in taking SWIMMER to the next level graphically.
Updated July 1st, 2014 at 10:52 AM by Editor
Dropped 4 seconds in my 50 Back went 43.41and actually placed 3rd in the 15&Over age group. In the 50 Fly I was not as lucky went 39.46 off by 2 seconds for another 3rd place. Finished the meet with the 400 Free which was ok with a 5:57.70 about 10 seconds off placing 7th.
As kids meets go on I get more tired from coaching and yelling.
Tomorrow I have the 50 and 200 Free only. The 50 is first.
Got to the pool late this morning because I had to drop my daughter off at the Jr. High. When I got to the pool, many of my teammates were in the midst of the day's workout. I wasn't too disappointed because I had planned to swim on my own anyway. Got underway with my warm-up and back sdk's before they finished. Took a little break to talk with a few teammates for a while. When they left, I got back at it. Here's what I did:
9 x 50 Back SDK on 1:10
4 x 100 IM Drill Cycle on 2:00
- 1 x 50 Fly Drill on 1:00
- 1 x 100 Fly on 2:00
- 1 x 50 Back Drill on 1:00
- 1 x 100 Back on 2:00
- 1 x 50 Breast Drill on 1:00
- 1 x 100 Breast on 2:00
- 1 x 50 Free Drill on 1:00
- 1 x 100 Free on 2:00
Total Yards - 4050
The main set was intended to be sprinting focused with increasing/decreasing intervals. From the first stroke today, I wasn't feeling speedy; instead, I put on my fins and decided to do stroke. When all was said and done - and I was exhausted - I was actually pretty proud of myself. I made all of the 100 Flys (with fins on - held 1:14-1:15s). YAY!
The thing I enjoyed the most about today's swim was that I ENJOYED today's swim. It was about focusing on technique and the strokes felt smooth. And that made me feel good.
So, that was my happy swimming day today. Enjoy your swims too.
9 x 50 fly drill @ :10 RI
10 x 25 shooters
10 x 25 glide drill
-- wore my nose clip this time
-- got to or past the 15 meter mark 8x in 7 foot depth
10 x 50 @ :10-15 RI
odds = drill
evens = kick
5 x 50 breast drill
alternate dolphin and whip kick
Still completely done in by allergies. Didn't even have the energy to do an aerobic set today; just worked on technique. My eyes are so red and sore I can't even wear my contacts. But this too shall pass ... I would love to attend SCY Nat next year in NC, but I keep wondering how I can avoid my annual spring collapse ...
Love reading about all the fast swimming at Nationals. My untapered 27.2 in the 50 fly held up well against the onslaught. This is going to be the first year in masters where I'm ranked higher in the 50 fly than 50 back.
Good luck to all friends and forumites the next two days!
Missed my 400 IM heat
I screwed up
Misguesstimated the IM timeline
I'm bummed & pissed
Was in vendor village changing & like a dumb ass, I got my registration bag, thinking I had time
i walked on deck right as heat 13 finished, Then ran whistling & yelling trying to make it, trying to get them to delay the heat a bit but was on the opposite end as my heat dove in, with lane 2 empty,
bummer, I shoulda been earlier or jumped in,
But at least I my time from zones held up in my age group & i'll be fresh & agitated for the 50 fly
Went 24.13 got 2nd went 23.91 at zones
lifted my head to breathe right before turn & had a long glide touch
Bobby Patten got 1st 23.78 in a diff heat
Josh Davis blazed 22.2
Mike Varozza 23.68
Swam mixed free relay with
bess, Mary & Ed
Lead off in 22.24, Didn't have a good turn and streamline kick off it
Pretty close to my zones time
Sent from my iPhone
Updated April 30th, 2011 at 06:23 AM by ande
Today I swam Riverbank with one of my regular swim buddies. The pool was nicely empty at first, but then got pretty crowded—we ended up with 6 in our lane. Today was just an easy aerobic day—here’s what I did:
1000 lcm warmup
Ladder down: 900/700/600/400/200 swim [I did the 900 as 300p/300s/300p, and the 700 as 300fr/100bk/300fr, then just swam free for the rest. Worked on breathing bilaterally—that’s definitely feeling more comfortable.]
Mini stroke set: 6 x 100 ST/FR
600 pull w/paddles
300 warm-down + play
It was a relaxing, low-key workout.
Afterwards I went out to the beach for a little swim with one of my TNYA teammates. It was a gorgeous day, and the water was clear and sparkly and beautiful, maybe a tad colder than Tuesday (or maybe it just felt that way because of the wind). I swam an easy 1k, then warmed up in the sun and ate lunch on the beach. Looking forward to more tomorrow!
I’m signed up for a meet on Sunday, but might opt out and swim outdoors instead if the weather’s nice.
Happy racing to all the folks at nationals! Looks like a beautiful pool to swim in.
I headed into my marathon training pretty well on Saturday. I got up early to run at 5:30 with a local running club and put in 10 miles before stopping at the coffee shop to meet up with a few of the guys that I'm running the Ragnar Relay with at the end of July. My plan was to run another 6 miles with them, but I misread the e-mail blast & ended up running another 10miles. An excellent, albeit unplanned, marathon training day!
Sunday was Easter and I took a day off from training. Unfortunately, late in the day I was suffering from a horrible case of stomach flu. The drive home from the in-laws was not pleasant and from Sunday night to Tuesday mid-day I was pretty much semi-conscious.
I started feeling semi-human again Wednesday and risked a trip to the pool. I decided not to push my luck & just did 2 rounds of 500yds swim/kick/pull and 200yds cool down along with a few attempts at the "how far can you glide?" challenge. (12.5yds )
Thursday was a little better. I decided to get up early and work out with a new masters team that formed nearby a couple months ago. I knew it would be a low-key workout and that seemed just fine.
12x50 free @ :50 strong, not sprint
4x75 (50fr/25ba) @ 1:15
300 kick (100fr/100ba/100fr)
4x200 @ 3:00 odds fr (2:15), evens back (2:40's)
3x100 IM @ 1:40
100 cool down
3,100yds / 1hr
Friday -- Feeling better still, but my son caught the bug. It kinda set my stomach off again hearing him retch a few times, so I took a break and hit the pool for a while.
Today's workout was about logging some yards (GTD) and working on breaststroke and backstroke without stressing my body too much.
300 pull w/arm paddles
200 IM drill
8x (50 kick-Fast, 25 br kick) @ 1:30 combined
4x300 @ 4:15 (100fr/100IM/100fr) - came in around 3:55 on each
Breaststroke drill work - 100 swim, 200swim w/ br fins, 200 swim w/o fins
4x200 pull w/Lg Speedo paddles - odds fr @ 2:45 (breathe every 3rd stroke, try to reduce left arm 'wiggle'), evens ba @ 3:15 (adjust hand/arm angles to find max drag/pull combo)
12x50 @ 1:00 IM order - strong effort
200 cool down
5,000yds - 1.5hrs
I think my "off season" strategy is to focus on improving my non-freestyle swimming. Although I'm planning on swimming several Open Water races this summer, I think I'm going to do more good for next winter by improving my breaststroke and refining by backstroke technique. Of course, getting some butterfly endurance might not hurt, either.
My running plan has been neglected this week. Although I felt well enough to swim, when I finish, my legs are still quite weak and I am reluctant to head out for a run only to turn around after 1/4 mile. This afternoon I'll take a chance on running again, though.
I don't know why, but this week seemed to be pretty brutal for me. I just didn't feel like myself in the water - or maybe my expectations are just higher now - and found myself frustrated with my performance practice on both Thursday and Friday. That being said, I gave it everything I had each day - and the results were there on Thursday's Predictor Set - it just felt like such a struggle all week. So... I'm glad this week is reaching its end and am hopeful that I'll snap out of this funk by next week.
Here's what I did on Thursday:
1 x 200 Kick on 4:00
1 x 50 Drill on 1:00
1 x 200 Free on 4:00
1 x 50 Kick on 1:00
1 x 200 Drill on 4:00
1 x 50 Free on 1:00
6 sets (did these w/o fins):
- 1 x 25 Kick on :30
- 1 x 25 Drill on :30
- 1 x 25 Free on :30
200 x 50 Free Predictor Set on 1:30 - Hold best average (swam mainly :34-:36, last one was :32)
Total Yards - 2900
Thoughts: I was happy with being able to hold :34-:36s on the predictor set and gave the last one everything I had left (which wasn't much). That being said, I was really happy with the :32 from a push at the end of practice. YAY! I was also pretty stoked that I made the 25 Kicks on :30 (w/o much time to spare, but that's not the point). Overall, an exhausting practice.
Here's what we did this morning:
5 x 100 on 2:00 as 25 Kick / 50 Stroke / 25 Kick (wore fins and did 2 fly, 2 back, 1 fly/back combo)
8 x 50 Fist Drill/Free on 1:00
4 x 200 Free on 3:20
1 x 150 Kick on 3:10 (gave my arms a brief break)
3 x 200 Free on 3:10
1 x 200 Pull on 3:00
2 x 175 Pull on 3:00 (just didn't have anything left)
1 x 200 Pull on 3:00 (or whenever I got done)
Total Yards - 3800
I started today by deciding to do the 25 Kick/50 Swim/25 Kick with either fly or back instead of doing it all freestyle. That part of the workout felt really good; it was the rest of the workout that was a struggle.
There is something about the 200 yard distance that just gets to me. It's not long; it's not short. And sometimes it feels harder to do 200s than it does to do 400s. Why is that?
Tomorrow I won't be able to swim with the team because of family obligations, so I have decided to change up the workout a bit and focus more on stroke technique instead of free speed. If I can't feel fast in the water, at least I can have fun while I'm there.
Enjoy your weekend and happy swimming!
Got in the water this morning for a nice quick swim of about 800 yards or so. I had to test a few quick turns for my knee, and freestyle turns are okay, it's the open turns for fly that are putting a little bit of pain on the inside of my knee. Eventually I'll probably end up going to visit the doctor, but I'm waiting till after Nationals...that way she can't tell me no.
I took a vacation day from work, and am just doing some last minute packing up for the meet, not that I need much. I'll be transforming from a hairy gorilla monster to a swimmer in a few hours from now.
Again, good luck to all the swimmers in today's events (except of course the 30-34 mens 400 IMers) I'll be leaving Washington State this afternoon, and getting into Phoenix around 8:30pm. My day 1 will be everyone else's day 2 or 3, but the schedule of events actually worked out pretty good for almost all my best swims to be on Saturday and Sunday anyway.
Time to be fast (or at least look good trying).
Back loosening day as normal on Fridays. The total lack of yardage is mind boggling for me but I have a meet this weekend and want to sprint well.
500 Free kick w/fins every 3rd 25 fast
5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim went 3:32, 3:32, 3:32, 3:28, 3:18
6x50 from dive sprint to 15 meter mark then easy free
200 Free pull easy
Total 2500 meters
flutter kicks on bosu, 2 x 50
total ab machine, 110 x 1 x 25
lower back machine, 120 x 2 x 15
hip hinges on reebok core trainer w/DBs, 10 each leg
alternating hammers, 25 x 2 x 30
walking lunges w/DBs, 20
back extensions, 25 x 2 x 15
power wheel roll outs, 2 x 15
power wheel pike ups, 2 x 10
box jumps, 10
altitude drops, 10
knee tuck jumps, 10
-- did a few half hearted stretches
Still suffering through my annual spring malaise, and having trouble sleeping. I need to start using the neti pot right before I go to bed. I was hoping to make it to my team practice tonight, but I'm not feeling well enough. Hope to get to Mason at noon tomorrow.
I'm enjoying following Nationals. The pool looks amazing and very fast. I see Geek dropped major time in his 1650. I was very sad, however, to read that my friend, MJ Caswell, tripped and broke part of her hip joint and is headed to surgery. Horrible to train, travel and taper and then have a fluke accident like that happen.
Updated April 28th, 2011 at 04:56 PM by The Fortress
HAPPY SWIMS to everyone going to Nationals! I'll be participating in the NYC Parks & Rec Commissioner's Cup Trophy Relay Meet on Sunday, which is a FREE meet, yee-haw! I don't think the stakes could be any different between these two meets. This morning, while I was swimming at the Y, which will be my last swim time until Sunday, it occurred to me that I should train for some of my events on Sunday. Except I can't remember what I signed up for, so I just did my workout. Which was as follows:
(250 drill, 500 swim, 250 swim with "open water" turns (turn at the flags, don't touch the wall.))
75 fly drill
50 back drill
25 breast drill
16x25, 1-8 head up, 9-16 catch up
#1: 25 fl, 50 bk, 50br, 75 fr
#2: 25 fl, 50 bk, 75br, 50 fr
#3: 25 fl, 75 bk, 50br, 50 fr
2x300 IM (75 each stroke)
300 IM kick
I don't know where I got this workout, but I had written it down as 5,000, but as I was swimming it I realized it was only 4,200, so I added the 500 and the extra 300 IM to round it out. It took a while because I didn't do any intervals at all, but I still managed to make it to the early bus.
Safe travels to AZ, and wherever you're going this weekend! (I can't wait to find out what I'm swimming on Sunday!)
I just did my 2nd to last dip in the pool this morning...feeling pretty good too. I did a whoppin' 1200 Yards today, with a "meet warmup" type swim tomorrow morning. I'm full of energy this morning too, and that could be from the extra sleep (in bed by 8pm) I had last night from feeling sickish all day long yesterday.
I'm going to be stuck at work for today, while everyone else is either having fun in the sun, or headed for the sunny weather of Arizona. Good luck to all in the 1000s and 1650s today, and the 400 IM tomorrow morning (except those 30-34 yr olds... hehehe) Need to try to maintain my TT chances, but nothing I can do except sit back and watch the results pour in.
At least I took off all of Friday from work so I can relax for the trip. I'll be flying out from the Tri Cities, WA to Phoenix via Salt Lake City on Friday afternoon, arriving about 8:30 Friday night. My dad is getting to make the trip with me, so that will be fun. He really enjoys watching me swim...just like when I was a kid.
200 Fly - entered a 2:04, swam a 2:06 a few weeks ago, looking for 2:02 or under. Knee or no knee pain, I'm going for it.
100 Back - this is my 6th event (I'm hoping for cancellation due to a lightning storm) I'll try for under a 1:00, but no guarantees
200 Free - I've only been a 1:56 this season, but that was a few minutes after I did the 1650 or the 1000 at 2 different meets. I've done a 1:58 in practice a few weeks ago, so I'm expecting greatness. 1:50 or so.
Probably a relay or two (find out when I get there...relays don't bother me, they're only 50s)
500 Free -I did a 5:17 this year at the end of a meet, but I was too tired to go really fast. Did a 5:11 last year, but I know I'm in way better shape this season. Looking for anything on the clock that starts with a 4:xx.xx
100 Fly - This is my sprint event. I did a 57.3 in January after my 200 Fly. I'm shooting for under a 55, but anything can happen in a sprint.
200 IM - This will be another sprint - 4 x 50 AFAP. I'll see how my knee fares with the breaststroke in the race. I haven't done one kick of breaststroke in the past couple weeks since it's been sore. Looking for 2:05 or under.
Probably a relay (again find out later)
Thu Apr 28th, 2011
yesterday I tried on my new size 32 B70 NeroTX, it was tight, could barely get that sucker on.
Nats Starts today for some & tomorrow for me
wish this was an event [nomedia="http://www.youtube.com/watch?v=6ENgHo4KrSs"]YouTube - Swimmer Glides FAR from just One Push[/nomedia]
this morning I emailed Bruce at the Live Stats Iphone App to add USMS SC Nats & he did.
Thu Apr 28 - Sun May 1, 2011
2011 USMS SCY Spring Nationals
Kino Aquatic Complex, Mesa, AZ
Fri Apr 29, 2011 400 IM, 50 FL
Sat Apr 30, 2011 100 IM, 50 Br
Sun May 1, 2011 500 Fr, 200 IM
2011 SCY Nats Links
Psych / Heat sheet
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late yesterday we got a change of schedule for our Thu & Fri masters practices which I didn't mind at all. we were supposed to train today at 5:15 am but it got moved to 6:30
Hopped in today to loosen up
UT, scy main pool l
6:30 to 8:00 dove in around 6:35
wore b70 training jammers
swam with Todd & Tyler
beside Jim, chris, Paul, & Ned
WARM UP scy
4 rounds of 200 fr 100 k
just swam easy, mainly did 25's,
not sure how many I did
maybe 20 or 30
most were just easy swims
a few were hard push offs, 2.5 line streamline glides, easy speed SDKs, & DPS free
did several 25 fr's like this:
7 free strokes with 2 beat kick
went 14's & 15's (just eyeing the clock
sat on the wall a lot
Nothing that fast, nothing timed
took a 20 min break in the middle of practice where I showered and shaved
feel good feel ready
Today I fly to AZ
Updated April 28th, 2011 at 11:07 AM by ande
It's hard to imagine how dark things can get until the power is gone. I think they said 300000 have no power. With the exception of a faint glow to the northwest, everything was pitch black. I fear that glow was rescue efforts in a harder hit subdivision near us.
All of madison county in alabama is without power. Now we are looking at 5 to 7 days without any. We normally get great and cheap power from TVA. Part of it from a hydro plant to the south and part from a nuke plant to the west. Major lines to the nuke plant were destroyed and the dam just doesn't have the capacity to power the area. Even if they could turn the power on, all the damaged power lines would just shut it back down.
Time to think about life without power for a while. I'm a bit surprised I have internet. It is actually 4g! Go t-mobile! Eventually the generator running that tower is going to shut down. A small city east of here has power. I'm going to see if I can get some ice, charcoal, gas and maybe some warm food. Unfortunately I'm probably not the only one to think of that.
In all, my problems are tiny. So many have their lives turned upside down right now.
I felt too slow today during my sprint set. The worse I felt I still maintained the same times.
8x25@:45 Free Kick #1,2,4,5,7,8 Fast 3,6 slow
4x25@:30 Fist Drill
4x25@:30 Free Rt arm only
4x25@:30 Free Lt arm only
4x25@:30 Free desc stroke count
8x25@:45 Free kick #3 & 6 fast all others slow
6x50 from dive 12.5 yards fast 37.5 yards slow
4x50@3:00 Free SPRINT went :37, :34, :34, :34 felt too slow here
400 Free alt 50 catchup drill/50 swim
Total 2100 yards
This low yardage is mentally skrewing with me.
Several waves of thunderstorms today. Small tornado in neighborhood knocked down trees. We were fortunate. Tornados destroyed homes all around north alabama. Casualties likely to be far worse than currently reported. Very sad.
Power out for up to 72 hours. I'm posting from my cell phone which has intermittent internet. Otherwise we are effectively back in the stone age. Looks like swimming will be an afterthought for a while. Prayers needed for the area.