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  1. Back At It!

    by , April 19th, 2011 at 01:31 PM (Year Three: The Road Back)
    With Y Nationals officially in the books, it was back to the pool to begin working on chasing down my new goals (see earlier post with Y Nat results). Since the coaches just got back from Florida too, no workouts for this week were posted and today is an uncoached day for us. So, I grabbed last Friday's workout - which I missed because I was at Y Nats - and did that one instead with my two lane mates. Here's what we did:

    400 Warm-Up
    8 x 50 Drill/Swim on 1:00 (4 fly, 4 free)
    8 x 100 Free on 2:00 (rotating fast 25s)
    4 sets:
    - 1 x 50 Free on 1:00 (moderate pace)
    - 1 x 100 Free on 1:45 (faster pace)
    - 1 x 50 Free on 1:00 (fastest pace)
    8 x 100 Kick on 2:00 (used new Positive Drive fins)
    1 x 50 Breaststroke Kick
    400 IM Drill/Free Swim by 25s Cool-Down
    Total Yards - 3650

    It was unusual to do a full workout after the two week taper period, but I held all the times and actually felt better than I thought I would after three days of racing. The warm-ups and free sets felt like pretty "easy speed" swims. The kick set, however, with the new PDFs had me really feeling my legs by the end in a way my short fins do not. I will probably transition to these for the time being in order to continue to build my leg strength and strengthen my kick (a.k.a. faster racing times). YAY!

    On a totally side note, the nice thing about getting back to full workouts is that my FLOG will finally (in a few days) start being happy with me again. Guess my FLOG just didn't understand my taper.....

    Enjoy your swims today!
    Categories
    Swim Workouts
  2. RIP Greta

    by , April 19th, 2011 at 12:55 PM (Swimming, Life, and Other Stuff!)
    Shortly after rising this morning I heard on the news that Greta Waitz had succumbed to breast cancer at age 57.
    Greta Waitz revolutionized the sport of marathoning for women in the late 1970's and '80s. Greta was a true trail-blazer for all of us who have ever completed a marathon.
    In 1978 Fred Lebow thought Greta would make a good rabbit for the women's marathon so he invited her to come run at least the first half of the race to pace the leaders to a faster time. Since she was unknown in the world of marathoning and road-racing her name wasn't even listed in the program. Greta not only lead the race, she made an amazing break-away at the 20 mile mark resulting in a convincing victory and a world record by 2 full minutes!!! The public address announcer at the finish had to admit he didn't know who she was!
    It wasn't long after her amazing first victory that the city of NYC adopted her as their Queen of the marathon. Greta went on to win NYC an amazing nine times. During the course of her amazing running career she also garnered a Silver Medal in the '84 LA Olympics, and a Gold Medal in the '83 World's held in Helsinki.
    Her final marathon was a slow and emotional tour of the NYC course. The iconic leader of NYRRC and Marathon Fred Lebow was suffering from brain cancer but wanted to participate in the world famous marathon he had worked so hard to build. Greta and Fred ran the race together in over 5 hours. It was the last marathon for both of them.
    I had the opportunity to share a meal with Greta in Boston once. I was amazed by her poise, sense of humor, and ability to relate to all types of runners while sharing her passion for the sport we all love.
    RIP Greta!

    Updated April 19th, 2011 at 01:22 PM by Bobinator

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  3. Y Nationals Results

    by , April 19th, 2011 at 12:49 PM (Year Three: The Road Back)
    Well, my first Y Nationals meet is now officially in the books. I must say, I HAD A BLAST! Ft. Lauderdale is an amazingly beautiful place and I could easily get used to training at the Ft. Lauderdale Aquatic Center - what a place!

    Here's how I did (in order of events swam, personal bests marked with ):

    200 Mixed Medley Relay - did free, went 30.54
    50 Fly - went 33.11
    200 Free - went 2:30.02
    400 Women's Free Relay - went 1:06.91
    200 Women's Medley Relay - did fly, went 31.79
    50 Free - went 29.80
    100 Fly - went 1:19.70 (0.2 off my PB, but :02 faster than my time at the state meet 2 weeks ago)
    200 Women's Free Relay - went 30.19
    200 Mixed Free Relay - went 30.21
    100 IM - went 1:21.19
    100 Free - went 1:07.16
    50 Back - went 38.48 (0.1 off my PB)

    All in all, a great meet with great swims. Of the swims above, I placed 7th or 8th in three individual events. For relays, 2 of them finished 4th, 1 finished 6th, and 1 finished 7th.

    Whew!

    Biggest lesson learned: Pacing - blew both my 100 Free and 200 Free splits by going out too fast and not being able to finish strong. Will be working on endurance.

    New goal: Keep getting NQT's in anticipation of going to 2012 USMS Long Course Nationals in Omaha. If relay starts count, the 50 Fly is my first ever NQT. If they don't count, then I'm within 0.5-1.5 seconds for three events - with over a year to keep improving.

    Next race to add: The 200 IM. It's time to fix my breaststroke kick and start racing this one. While I can fake a 25 breaststroke with a great pullout (which I did NOT have at Y Nats and still managed to drop over 2 seconds on the 100 IM), I am much more leery about trying to "fake" a 50 breast - time to learn the blasted kick!

    Other workout focus: Fly - build endurance so I can finish strong on the 100 Fly - and perhaps bump up to the 200 Fly in the relatively near future.

    So glad that I went to Y Nationals. Can't wait for next year!
    Categories
    Swim Workouts
  4. Working on Breathing

    by , April 19th, 2011 at 12:17 PM (Too Neurotic to be Suitably Aquatic)
    Yesterday, went to the gym and tried out a new old-school lifting routine. Bench presses, squats, deadlifts. Except I go to Club Barney, and there's only two free-standing barbells available, and the hoopleheads* had already laid claim to it. So there were no deadlifts to be done yet. Still, the bench presses made me feel powerful. And we did some isometric work as well to keep those injury-prone muscles injury-free.

    Top bench press weight: 65
    Top Squat weight: 65

    Swam at the Tarrytown YMCA today, with a workout adapted from a teammate. I liked it, a balanced mix of some IM work, which I tend to ignore in my desire not to swim as slowly as I can.

    200 swim
    10x50: 1&2, swim 3-6IMO, 7&8 build, 9&10 stroke
    4x50 kick
    100 pull

    2X:
    3x200 IM @ 3:45
    4x75 @ 1:15
    3x100 IM @ 2:00
    4x50 @ :45
    50 EZ
    4x75 kick

    200 warm down
    4700 yards total


    **I stuck to the interval on the first round through, but the second time around I started to ignore the clock, except for the one telling me how much longer until I had to catch the bus.

    **Working on: no breathing between the flags, engaging my elbow at the catch, and turning my head as little as possible on the breath.

    **Speed work was hard because that pool is HOT.

    **Butterfly is starting to feel a little more natural, but like backstroke & breast, I'm not certain what I can do to pick up the pace, right now the only improvement I'm seeing is making it hurt less to do more.

    In other news, I got an inhaler yesterday from my doctor, just in time for me to not really need it, as the wheezing of the past two nights went away on its own. No matter, now I'm just one prop closer to my dramatic one-woman interpretation of "The Goonies."

    *The BF & I are currently watching Deadwood on DVD. It has gotten into my brain.
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  5. Fri - Tues Recap...trying to stay accountable

    by , April 19th, 2011 at 11:39 AM (Dan's hobby/obsession)
    Friday, Apr. 15
    5:30am with Monroe Y Masters (MYM)
    3,300yds, 1hr 5 min

    300 warm up
    6x50 @ :50 fist drill/ swim by 25
    3x100 kick @ 2:10 75mod/25fast (1:45's)
    2x200 @ 3:00 neg. split (2:16, 2:17)
    10 x 75 @ 1:15 odds free (except 9, fly), evens back
    50 easy
    300 free @ 4:30 (3:40)
    200 IM @ 3:30 (2:50)
    100 free @ 1:30 easy
    200 IM @ 3:30 (2:55)
    300 free @ 4:30 (cool down)
    100 misc. fun relays

    Quite a bit of variety this morning. My shoulders were a bit tired from Thursday's short, IM workout. So I didn't swim as fast as I should have. A good workout.

    Run: 3.6 miles 7:20/mi pace
    Wts: 45min

    Sat, Apr 16
    Run: 7 miles 7:45/mi pace

    Sun, Apr 17
    Early morning to head over to Bainbridge Island to run a half-marathon with my swimming buddy Dan U. 9:00am race and we had a choice of a 6:10 or 7:55 ferry. Either be really early or rushed to get to the starting line. We decided to be early and get a quiet bite to eat at a bakery near the starting line.

    It was a nice morning, no pouring rain and not too cold. By the time we finished breakfast, the sun had broken through the clouds and the temperature had risen to the mid 40's. It was the nicest race start so far this year.

    The good weather held throughout the race and I had a good run. There were several good sized climbs during this race - 3 over 6% grade between 0.5 and 1.0 miles long. But I was using this race to experiment with pacing and nutrition so the hills were just another chance to work on my race strategies.

    1:38:07 - 7:30/mi pace

    Mon Apr 17
    Solo swim at the local Y
    I'd hoped to put in about 5,000yds today to work on some mid-distance sets and make up some ground on my GTD log. Two days out of the water and a long run on Sunday killed that plan. I discovered an impingement in my right shoulder and my legs turned to rubber after about 1,000yds. I did some short stroke drills and called it a day.

    600 swim
    8x50 kick @ 1:00 - no board alternating back flutter/side flutter/back flutter/side fly
    6x100 pull @ 1:25 -- shoulder impingement made itself known here
    10 x 25 @ :30 alt. back / breast
    4x 50 @ 1:00 alt. back / breast
    550 misc. breaststroke drills & swims

    Tues Apr 18

    MYM practice 5:30am
    I had hoped that skipping my weight training Monday night would rest my arms enough so I'd swim well this morning. No luck. Sore in both shoulders this morning. Rather than bail on practice, I decided to try to work out the tightness at practice.

    It was ugly. No smoothness today at all. My recovery was painful and was filled with pauses. Towards the end I was starting to get some smoothness back, but not enough to swim well or even attempt butterfly. It's a bit frustrating. I'll try ice and some stretching today. Hopefully tomorrow I'll be able to do some decent swimming.

    300 warm up
    10x50 alt kick (1:00) & swim (:50)
    10 x 100 free @ :05 rest -- supposed to be a proxy for a timed 1,000 -- I limped through & ended at 14:00 - :10(to lane leader) - (:55 total rest (7x:05 + 2x:10) = 12:55 :-P As sore as my arms are, I was lucky to get that time
    4x(75 fast @ 1:05, 75 easy @ 1:05, 75 stroke @ 1:20)
    2x100IM kick @ 2:15
    2x100IM drill @ 1:45
    2x100IM swim @ 1:45
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  6. Tuesday, 4/19/11

    by , April 19th, 2011 at 11:27 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    10 days to go!

    Pretty easy workout today.

    Warm up (1500)
    300 Swim
    - 200 free/100 back
    4 x 75/1:20 build each
    - 1-2 free, 3-4 back
    400 IM drilll and/or kick
    - did this as 25 kick/25 drill
    4 x 75/cso - 25 scull/25 fists/25 swim
    - 1-2 free, 3-4 back
    8 x 25/30 Strong Choice of stroke
    - IMO on these

    Main Set (500) Swim w/Fins
    10 x 50/1:00 every 3rd FAST
    - every 3rd was: fly-31, back-32, free-28. Others were all free, around 37

    Warm down
    10 min easy swim, back and free (600 yards)

    Total: 2600 yards
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  7. My takeaways from Y Nats

    by , April 19th, 2011 at 09:47 AM (Life in the (not so) fast lane)
    This past weekend I participated in Y Nationals. I'm very glad I was able to go. I had a blast and met a bunch of great folks. Since I've been doing masters swimming for just over one year now, I think this meet was a good measure of how much progress I've made since I started (it's a lot! I'm very happy). I also think my results are a good indicator of what I need to work on next.

    My times were:

    50 free: 28.03*
    100 free: 1:08.38
    200 free: 2:31.17
    100 IM: 1:23.03
    200 IM: 3:09.99
    400 IM: Let's just say 6+ min, but I did it!
    50 breast: 38.51*
    100 breast: 1:28.44

    * = personal bests. I had never swum a 200 or 400 IM or 100 breast for time before so I guess those are too.

    Anyway, my takeaways from this meet are:

    1. My backstroke is an atrocity, especially swimming it outdoors and relying on peripheral vision, and it's absolutely killing my IM times. Fixing it is my top priority now.
    2. I really need to figure out how to pace a 200, perhaps even a 100. Being a noob, I've focused on other things, but that definitely needs work.
    3. I seem to make a lot of silly mental mistakes. Fatigue is one thing, but I was doing goofy things early and often.
    4. For me at least, the 100 breast is a surprisingly painful event. I have not yet attempted a 200.
    4. My 50 and 100 free times have been steadily decreasing the last few meets. This time, the 100 free was my last event of the meet and I was dog tired. I was just kind of cruising, but still, my time was far from awful by my standards.
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  8. MATT Tuesday Workout

    by , April 19th, 2011 at 09:34 AM (Pete's swim blog)
    Felt pretty good today. Struggled a bit on the 100s at the end at first. Eventually worked my way down to 1:15s

    SCY

    500 Warm up

    6 x 50 - :45

    125 - 2:00
    125 - 1:55
    2 x 250 - 4:00 (200 Free/50 Fly)
    125 - 1:50
    125 - 1:45

    50 Easy

    2 x 50 Back/75 Free - 2:00
    2 x 250 - 4:00 (200 Free/50 Kick)

    50 Easy

    2 x 50 Breast/75 Free - 2:00
    50 Fly/150 Free/50 Fly - 4:00

    50 Easy

    3 Times Through
    * 3 x 100 Free - 1:20
    * 1:00 Rest

    100 Cool Down

    (4200 Total)
    Categories
    Swim Workouts
  9. Back to the Rick Benner Workouts

    by , April 19th, 2011 at 07:27 AM (Mixing it up this year)
    I am back to the old workouts I did with the kids. I don't have the same amount of time but can modify them enough to get something out of them.

    I have to get out of the Go The Distance mindset and just do the quality I need.

    The fly felt really strong and I actually held :50's which is good for me.

    3x100@1:40 Free
    5x50@1:05 Fly
    3x100@1:40 Free w/paddles & bouy
    3x100@1:30 Free
    5x50@1:05 Fly
    5x50@1:05 Back
    3x100@1:40 Free kick w/fins
    3x100@1:40 Free w/paddles & bouy
    3x100@1:30 Free
    5x50@1:05 Breast
    3x100@1:40 Free w/paddles & bouy
    200 Free EASY

    Total 3300 yards
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  10. Day 4 a day late

    by , April 18th, 2011 at 08:49 PM (Mixing it up this year)
    Sunday went well with the 200 Fly and 100 Free and only 3 heats of fly and 4 heats of free between. Matched my times and placed 4th in the 200 and 7th in the 100.

    Total 2000 yards for the day


    Today swam at the Y in the warm pool and just swam an easy 2000 yards nothing fast of hard.

    Trying to loosen up the muscle behind the scapula on the right side which has been hurting every time I breath in. It started on Saturday and is still continuing even with the tennis ball work on them.
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  11. Sarasota Y Sharks Masters 5:30 AM Workout -04/19/11

    by , April 18th, 2011 at 04:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SHARKS win 5th consecutive Y Nationals

    SCY
    WARM UP:
    4 X 150 2:30
    4 X 100 1:30

    8 X 100 free 1:40
    Build 2nd 50

    3 X 100 kick 2:15
    6 X 50 kick 1:10

    8 X 100 IM 1:45

    6 X 200 free 3:00
    1-3: long and smooth
    4-6: descend

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  12. Happy morning swim

    Yesterday I had a most excellent recovery swim at my local Y. For some reason the 4-lane pool was pretty empty mid-morning, and I had my own lane to play around in. Here’s what I did:

    1000 scy warmup (400s, 200k, 200p, 200d/s)

    300 swim FR/BK/FR sandwich

    4 x (25 kick IM order, 25 swim)

    20-25 x (think about getting out, decide to swim languorously/glide/scull/dolphin dive just one more lap, stop, stretch, repeat)

    Somewhere during that last main set I also did approximately

    8 x sink and sit on bottom of pool
    16 x back flip
    3 x handstand/walk on bottom
    7 x float on back, toss up handful of water and try to catch it on way down, marvel at all the sparkly drops of water this creates

    After yesterday’s “workout,” this morning I was feeling really energetic and ready to get back to work. I swam at Riverbank with my regular swim buddy. We had the lane to ourselves pretty much the whole time. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 200 IM d/s by 25)

    2 x thru
    4 x 100 desc. @ 1:45 [1st round FR 1:35 > 1:25, 2nd round FR/BK halfsies 1:35 > 1:28
    :30 rest
    500 FR @ 7:30 [7:15, ?]

    8 x 150, odds ST k/s/k, evens FR swim

    5 x 200 FR @ 3:20, odds pull, evens swim, bilat breathing on all

    600 swim, moderate pace: 50fr/50bk/100fr/50bk/50br/150fr/50fl/50bk/50br

    200 warmdown + play

    The pool was open an extra 15 minutes this morning, so I had a whole 2 hours to swim. That will be the case for the next week, while there’s a break in the regularly scheduled swim classes. I’m happy about that--I like having plenty of time to get in a warmdown, and also I miss the worst of rush hour on the subway when I leave a little later.
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  13. Monday, 4/18/11

    by , April 18th, 2011 at 11:26 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    11 days ro go to Nationals!


    Warm up (1200)
    200 choice - 200 kick - 200 drill
    8 x 50/1:10 25 ez Free - 25 build Fly
    8 x 25/30 strong
    - alternated 2 free, 2 back

    Main Set (600)
    Swim following Twice:
    1 x 200 Back or Free smooth/4:00
    - did 1st one free, 2nd one back
    4 x 25/2:00 FAST from Blocks
    - 1st round - #1-3 fly, just under 15; #4 back, just under 16
    - 2nd round - #1-2 back, mid 15s, #3-4 free, mid 13s

    Cool Down
    400 easy free and back

    Total: 2200 yards

    I felt pretty good today but the times on the 25's weren't as fast as I thought they should be. Used the tempo trainer as a starter and set it for a goal pace. But it's still hard to tell just what the times actually were. Wish I had my coach on deck to time me.
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  14. Monday, April 18, 2011 5:15 am

    by , April 18th, 2011 at 11:24 AM (Fast Food Makes for Fast Swimming!)
    I've been sick over the weekend, and still kinda that way today, plus I had to do a marathon weekend of maintinence at work that wasn't planned. Only good thing is about 15 hrs overtime

    Warmup:
    300 Free
    300 Free Pull
    100 Kick

    10 x 50s Free @ 1:00 holding 500 pace

    various 25s for 300 yards or so, nothing too intense.
    ------------
    1500 Yards
  15. Mon Apr 18th, 2011

    by , April 18th, 2011 at 10:55 AM (Ande's Swimming Blog)
    Mon Apr 18th, 2011

    11 days til Nats

    my friend juan portillo sent a copy of a couple races he shot at 2010 SCY Nats

    [nomedia="http://www.youtube.com/watch?v=-lPCS6oUnYY"]YouTube - 2010 Masters SCY Nats 200 IM Men 45 to 49 Sat May 22 2010 Atlanta, GA, Georgia Tech[/nomedia]

    lane 5 me
    lane 6 Jim Tuchler
    lane 7 Chris Stevenson (wearing briefs)

    [nomedia="http://www.youtube.com/watch?v=gK3pr9rhpgg"]YouTube - 2010 usms scy nationals 100 fly 45 - 49 men[/nomedia]

    lane 4 David Sims
    lane 6 Me &
    lane 7 Mark Michael who really is my 2nd cousin, swam for Stanford & beat me by 1/100th in the race.


    Subscribe to Ande's Swimming Blog


    Whitney Coached
    UT, scy main pool
    6:30 - 8:00 dove in around 7:00
    trained with Todd, Tyler, Mike, Nathan, & Marcio, plus Larry, Jim, Pat, Paul & Mark
    beside brandon, amy, chris and Michael Lovato
    wore b70 jammers

    WARM UP
    missed it

    Main SET:

    Assigned: 4 rounds of (10 x 100 on a low rest interval, like 1:10 or 1:15, then 100 easy)

    DID

    Round 1: Missed it

    Round 2: as my lane did 8 x 100 on 1:10,
    to warm up I did:
    (75 swim, skip 25, skip 25, 75 swim )

    100 easy
    moved over a lane

    Round 3):as my lane did 10 x 100 on 1:15,
    I did: 3 x (75 swim, skip 25, skip 25, 75 swim) then 4 x 100 on 1:15

    100 easy

    Round 4): as my lane did 10 x 100 on 1:15
    did: 2 x (75 swim, skip 25, skip 25, 75 swim)
    then

    4 x (75 easy on 2:00, 25 fast from a push)

    25 fr fast easy speed
    whitney timed
    went 10.10

    75 easy

    25 fr fast
    whitney timed
    went 10.12


    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Swim Workouts
  16. MATT Monday Workout

    by , April 18th, 2011 at 08:56 AM (Pete's swim blog)
    Played soccer for a couple hours Sunday afternoon. It was lots of fun but I could hardly walk last nght. Slept like a rock. Managed to drag myself out of bed and head off to the pool. I wasn't exactly ready for a 4700 yard workout but the splits weren't too bad this morning. I did best on the third iteration holding between 1:10 and 1:15 on the 100s. I was just plain exhaused by the fourth iteration. Dave M did fly instead of IM... go Dave! Dave B cranked out consistent 1:05-1:10. Roger went fishing.



    SCY

    400 Warm up

    4 times through
    * 6 times through
    ** 100 Free - 1:20
    ** 25 Stroke - :30
    * 50 Easy - 2:00
    * 2 x 100 IM - 1:30
    * 50 Easy - 3:00

    100 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  17. Oh yay, it's Monday.

    by , April 18th, 2011 at 08:46 AM (Trying to Train Smarter, Not Just Harder)
    600 back/free
    400 pull
    200 kick

    2 x 200 breast/free
    2 x 150 back/free
    2 x 100 breast/free
    2 x 50 free
    100 EZ
    4 x 25 sprint
    100 EZ
    16 x 50 kick on 1:10
    100 EZ
    1200 pull steady state (got out at 600)

    Total 3900 LCM

    Felt crappy today - too much asthma over the weekend - my chest was burning & the last "steady state" was slower & slower until I actually just got out at the 600
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  18. Meat & Potatoes workout

    by , April 17th, 2011 at 06:53 PM (Too Neurotic to be Suitably Aquatic)
    Swam at Bard with The Tall Guy this morning. Another teammate, one who swims in lane 4 with me, joined us as well. TTG called this workout "meat & potatoes" because it follows a basic pattern, not trying to switch up intervals, strokes, and distance. That way you can really get some good swimming in. I adapted it from Tall Pall's thread: [ame="http://forums.usms.org/showpost.php?p=154280&postcount=15"]U.S. Masters Swimming Discussion Forums - View Single Post - Tall Pauls Favorite Workouts and/or Sets[/ame]

    Warm up set 2x the following
    150 @ 2:30 (no breathing out of turns)
    100IM @ 1:45
    6 x 25's kick @ :35
    50 scull
    50 backstroke

    Main set
    6 x 100's @ 1:45
    200IM or stroke recovery @ 4:30
    5 x 100's @ 1:40
    200IM or stroke recovery @ 4:30
    4 x 100's @ 1:35
    200IM or stroke recovery @ 4:30
    3 x 100's @ 1:30
    200IM or stroke recovery @ 4:30
    2 x 100's @ 1:25
    200IM or stroke recovery @ 4:30

    300 kick w/board

    6 x 25's kick no board

    6 x 25's fast w/fins

    200 warm down

    4800 total


    It was good to swim with my lanemate again. I haven't [ame="http://forums.usms.org/showthread.php?t=18668"]swimeth[/ame] with the team since I started lifeguarding in March, and I miss it lots. There's no team practice this coming week because of spring break, and then I probably have another week of lifeguarding before I can hop back in again in May.

    In other news, I finished reading Born to Run, which was very inspiring. I was going to try out some of the techniques of smooth running this afternoon, but I've had sudden and annoying asthma symptoms since yesterday, which only went away during today's swim. Maybe after work this week if there's a good weather day, I'll give some short runs a try if I can get my lungs to cooperate as well.
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  19. Sun Apr 17 weights

    by , April 17th, 2011 at 06:40 PM (Ande's Swimming Blog)
    Sun Apr 17 weights

    Didn't swim

    Lifted weights at world gym

    Lat press
    6 x 40
    6 x 45
    6 x 50
    6 x 55
    3 x 60
    6 x 55

    Lat pull
    6 x 165
    6 x 195
    6 x 205
    3 x 215

    Bench press
    6X 140
    6 x 190
    4 x 195
    3 x 200
    2x1x205

    Leg press
    6 X 230
    6 x 320
    6 x 410
    4 x 450

    getting stronger


    11 M 04/18
    10 T 04/19 L4
    09 W 04/20
    08 T 04/21 L3 last leg weight work out 08
    07 F 04/22 Good Friday
    06 S 04/23 L2
    05 S 04/24 EASTER OFF

    04 M 04/25
    03 T 04/26 L1
    02 W 02 04/27
    01 T 04/28 Travel

    F 04/29 Meet
    S 04/30 Meet
    S 05/01 Meet



    Got an email about next weeks schedule

    All noons, and nights will be normal.

    Monday and Wednesday 6:30 - 8am
    Tuesday, Thursday, Friday 5:15 - 6:30 am
    Saturday 7:30 - 9am
    Sunday none - Easter Sunday

    Updated April 18th, 2011 at 11:07 AM by ande

    Categories
    Strength Training and Dryland Workouts
  20. CZ: No Easy Speed

    by , April 17th, 2011 at 02:40 PM (The FAF AFAP Digest)
    Saturday:

    50 free split, 25.9:

    Was a bit sluggish in warm up, as I had been all week. Felt like I was spinning my wheels a bit on this race. At first I was disappointed with my time. However, upon reflection, it's not too bad for several reasons. First, the starter held us forever and I got off the blocks extremely slowly for me. I think this likely cost me a couple tenths. Second, I swam a 25.7 last year in a kneeskin with a good start and I felt more rested then. I also swam a 26.2 in Richmond in a B70 on short rest. Since I have worked so little on free lately, don't think I can expect much more. I really need to do some fast 50 frees before Canadian Nats.

    50 back split on relay, 28.2

    I was held a REALLY long time on the start and got off slowly. Coach said I was perilously close to the 15 meter mark. Both breakouts were not super smooth and my legs felt tired. Jim video'd the race and my turnover slowed down the last 7-8 yards. At first when I touched, I thought my time was 28.8, and was not very happy. Later I saw it was 28.2, and that's pretty good on short rest with the technical issues. I was tired after this race (as I had been all week) and considered scratching the 100 back. I felt like I had no easy speed and therefore knew it would be exceedingly painful. But I decided that would be silly.

    100 back, 1:03.5

    Decided to use the same strategy I used at the Albatross meet, but I was tired from the start. My splits were pretty even: 30.7 and 32.7. But
    my legs were toast and the quads were screaming afterward. The last time I swam the 100 back, in a Jaked at Nats, I went 1:01.9 fully tapered and as the only event I swam that day. So this is probably about right on short rest and as the third event of the day.

    Two other thoughts. First, I realize the I have never swum the 100 back in yards untapered. No wonder -- it's painful when the legs aren't rested. Second, not sure I agree with
    Quick and Speedo about not dying as much on a 100 back. When you spend so much time underwater, I think the oxygen debt and energy cost is greater.

    100 fly on 400 medley relay, 1:04

    Before the relay, I had some concerns about
    making it through this race with shot legs. I was not able to kick as far as usual and had one of my worst pianos ever in the last 10 yards. Honestly, I thought I had gone a 1:08. So I was surprised to see a 1:04. My recollection is that I've swum a 1:04 every year I've done this relay
    at the end of the day.

    50 free lead off on 200 free relay:

    Had only 3-4 minutes rest after the 100 fly. didn't even bother to think about kicking. Got off the blocks faster on this one, but had
    nothing. 26.9. Same time I went last year on this relay with the same lack of rest.

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

    Commentary:

    Whew, survived. . I missed my B70 yesterday -- I think that suit helped when the going gets tough and the legs are dead! I felt less rested for this meet than I did the Warrenton meet. Not sure why. It could be that I trained harder the week before I took a few easy days? Every event felt harder. It is interesting though that my last two relay times were the same as prior years with B70s. If anything, I tend to think that my training is even less suited now to swimming 5 events in a day.

    After the meet, I hurried home to go to the airport with the fam. Because of the weather, we were delayed 3.5 hours and didn't get to our hotel until midnight. I only had about 3 hours sleep. Felt bad for Lil Fort, but she was still game to get up very early for her 5K with Mr. Fort. And she ran great. She chopped off major time, ending in around 26:40 and descended every mile. And she had a huge smile on her face whenever I saw her on the course! Mr. Fort said his hamstring didn't bother him, so that was good. We are back from lunch and expo shopping. Dinner with friends later.

    Hope everyone swam well today! I saw Speedo put in a very nice 200 free after all that pressure.

    Updated April 17th, 2011 at 03:54 PM by The Fortress

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