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  1. Monday, March 19

    by , March 19th, 2012 at 05:16 PM (The FAF AFAP Digest)
    Drylands, 90 minutes

    rehab exercises
    wide grip lat pulldown, 60 x 2 x 20
    leg extensions, 80 x 1 x 8, 100 x 1 x 8, 110 x 2 x 8
    resisted side lunges, 50 x 1 x 15 each side, 55 x 1 x 15 each side
    resisted track start jumps, 40 x 2 x 15
    good mornings, 65 x 1 x 12, 75 x 1 x 8, 80 x 2 x 8
    low row negatives, 60 x 3 x 8
    explosive leg press, 230 x 1 x 15, 250 x 2 x 15
    tricep press, 40 x 2 x 20
    altitude drops, 3 x 6
    knee tuck jumps, 10
    power wheel roll outs, 3 x 15

    Stretching/Yoga, 30 min


    Back at it at the gym. Spent a long time there. But a good chunk was rehab exercises and I doddle between sets. No cardio involved in my drylands.

    Vids are gone. Poof! Had a few on there of other folks too. No idea why. My phone just went crazy when I plugged it into the computer to download them.

    Still pondering my Zones entries. I think I'm going minimalistic. I'll likely just do the 200 mixed and women's medley and free relays, 100 breast and 100 free. And maybe 50 fly. I can get a 50 free split leading off one or both of the free relays if I'm so inclined. (I always seem to go first on our relays.) That's still 6-7 events (plenty for me) and I just don't want to swim 8-10 events so close to Nats. I'd prefer some low key fun with my team and friends.

    I checked my fly split from the medley relay and it really was 29.4. And that was with a safe start and 3 breaths. I'm not sure it was all that helpful to only take 1 breath ...

    Updated March 19th, 2012 at 08:40 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga
  2. March 19, 2012

    Warm-up (1000)
    200 @ 3:15
    2 x 100 @ 1:40, 75 catchup / 25 swim
    200 @ 3:05
    2 x 100 @ 1:30, 50 catchup / 50 swim
    200 @ 2:55

    Set I (300 / 1300)
    4 x (3 x 25) @ :45 - underwater SDK w/fins, 1 on left side, 1 on front, 1 on right side

    Set II (2100 / 3400)
    modified slight from

    2 x 200 @ 2:50 - moderate
    2 x 200 @ 3:00 - faster than above, broken at 50 for 5 sec
    2 x 200 @ 3:10 - faster than above, broken at 50 for 10 sec
    2 x 200 @ 3:20 - faster than above, broken at 50 for 15 sec
    2 x 50 @ 1:00 active recovery
    2 x 200 @ 3:30 - fast

    Wrap-up (600 / 4000)
    16 x 25 @ :30 no-breather
    200 easy

    * 4000 *

    Updated March 19th, 2012 at 08:42 PM by eric.carlson

    Swim Workouts
  3. Monday, 3/19/12

    by , March 19th, 2012 at 05:01 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Swim meet coming up on Friday and Saturday in Salt Lake City. Friday night I'll be doing the 100 free, then on Saturday the 200 back, 50 fly, 100 back. So this week will be lots of easy swimming with a few sprints thrown in.

    Warm up (850)
    250 swim back & free
    200 kick on back w/ 6-8 sdk off each wall
    200 pull free and back
    4 x 50/1:10 build, odds free, evens back

    Main Set (500)
    swim 8 x 25 on 1:00: odds stroke, evens free
    #1-2 with fast breakouts
    #3-4 with fast finishes
    #5-6 build to ~85%
    #7-8 fast
    200 easy choice

    2 x 25 fly FAST, swin easy back
    focus on breakout

    swim down 500 easy

    Total: 1850 yards

  4. March 18, 2012

    Warm-up (1200)
    200 @ 3:15
    3 x 100 @ 1:40
    200 @ 3:05
    3 x 100 @ 1:30
    200 @ 2:55

    Set I (1200 / 2400)
    Pull with buoy

    2 x 200 @ 2:35
    2 x 200 @ 2:40
    2 x 200 @ 2:45

    Wrap-up (200 / 2600)
    200 easy

    * 2600 *


    I got up at 4:15 this morning to get my daughter to a regatta in Sacramento by 6:30. It was in the 40s (cold, by our standards anyway ), and windy, and crew is not usually much of a spectator sport, so I was tired by the time we got home at 4:00. I wasn't really in the mood for a swim and almost decided not to go, but I was sore from yesterday's meet so I decided a short workout might help stretch out the kinks. I am happy I went because I felt much better after the short swim, a soak in the hot tub, and a few minutes in a steam room!

    Oh, the things we do for our kids...
    Swim Workouts
  5. Swim and P90X!

    by , March 19th, 2012 at 03:23 PM (Chowmi's Blog)
    I started P90X!

    I don't know how much direct transference this will be to my swimming, but it sure is fun, and a nice break from swim-training! Ugh, I wasn't looking forward to doing much in the pool. Now, it's fun! I do P90X mainly, and then add-on with a dabble of swimming. A way to take a break without completely doing nothing and having to work my way back up!

    Day 1 (Sat, 03/17). Even after 13 hours in the car back from Breck, put a bug in hubby's ear that he might want to swing by the office....oh, and bring back my P90X DVDs, thanks! Chest & back - mainly pushups and bar dips. I think I did 10 accross the board, and instead of bar dips, I just used a stretch cord.

    Day 2 (Sun, 03/18). 3 hours of ferris-wheel kit with Helen. That was exhuasting! Later, Plyometrics, which was a bunch of jumping around and squat variations. Had to pull out the minitrap to modify! Some were pretty easy, like the jumping over a bridge/river, and one can hardly resist saying "wheee!" each time; but the jumping in a cross with one foot, jeez, I could barely do that!

    Today, Mon 03/19
    SCM, Baylor Fitness Center
    on my own

    200 warm up

    6 x 50 on 1:00
    free with PFS

    100 easy

    6 x 50 on 1:00
    free with PF

    100 easy

    6 x 50 on 1:00
    3 x free with snorkel
    3 x free just plain ol free

    100 easy

    50 blasto!
    free with TYR Burner fins
    29 very flat.

    100 easy

    200 kick

    100 easy

    The End

    Wowie! My arms and legs were tired today, but not too sore or uncomfortable. Plus, I had to rush in and swim, since the weather was suppose to be really bad, so I felt time crunched the entire time. The good news is the fins slow down my arm turnover, which is a good thing. My left shoulder is a bit weak, so it really helps to drive the legs and use the arms at about 90% effort instead.


    Today is something with shoulders, triceps and biceps. Tomorrow is yoga, thank goodness!

    PS - I flipped through the pages of the nutrition book, and then quickly decided it was not for me.
  6. My dream goggles

    This morning I had a relaxing swim at the Y with Rondi. The pool was hopping today—we swam with four in our narrow lane for much of the workout, and the other lanes were full too—but everyone was fairly polite and things worked out fine. Here’s what I did:

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

    400 FR drills and spl stuff

    4 x 100 FR @ 1:45 desc.

    500s with traveling backstroke
    50 BK/ 400 FR / 50 BK
    50 FR / 50 BK / 300 FR / 50 BK / 50 FR
    100 FR / 50 BK / 200 FR / 50 BK / 100 FR
    150 FR / 50 BK / 100 FR / 50 BK / 150 FR
    200 FR / 100 BK / 200 FR
    [I did 450s on most of these.]

    450, prime-numbered lengths = kick on back, non-primes = FR swim
    400, prime-numbered lengths = FR swim, non-primes = kick on back [I did this as a warmdown]

    One of our lanemates today was pretty amusing. During warmup he announced he was going to do some IM, and wondered if he should go to another lane for that. I looked over at the next-fastest lane, where there were also 4 swimmers, 2 of whom seemed ill-tempered and 1 of whom insisted on swimming down the middle of the lane (which might have explained the ill-temperedness, or not). I told him he would be better off staying in the fast lane, since if he moved he would both be doing IM and be much faster than his lanemates, whereas if he stayed he would just be doing IM. It wasn’t the most diplomatic thing I’ve ever told someone, but he seemed please with even the tepid encouragement to stick around. Turned out he meant it when he said he was doing IMs—he did 200 IMs one after the other all through our traveling 500s set. It turned out his workout consisted of 500 warmup—20x200 IMs—500 warmdown, mostly done as continuous swimming.

    The other strange thing was that after about 15 of his IMs he stopped, turned to us, and abruptly asked me how old I was. I still have no idea why he wanted to know. I must have been looking highly questionable today, for some reason—the lady beside me in the locker room decided to start a conversation by asking how big my feet were. (When I told her my shoe size, she looked disappointed, but then insisted, “But they are narrow, I can see they are narrow.” Not really, but I didn’t argue.) The Y can be a strange place. Sometimes I am tempted to wear earphones around, just so I can pretend not to hear people.

    After swimming we went upstairs for weights. My big excitement today was that I added some plates to my bench press—I’ve graduated from just doing the bar! Onwards and upwards. . . .

    One final thought: When I was swimming this morning I was thinking how nice it would be to have goggles that are kind of like a periscope (or half a periscope?), that allowed you to see straight ahead when your eyes were facing the bottom of the pool. It would be useful to watch your hand entry from underwater, plus it would eliminate the temptation to look forward to see how close you are to others in the lane. Would it be hard to make some goggles—or a mask, since it might require a little more depth than goggles would afford--with little mirrors in the bottom angled so they provided a view ahead? Or would that be too close to your eyes to allow you to focus properly? I have seen ads for [ame=""]glasses with mirrors that allow you to read in bed[/ame] without propping up your head—maybe something like that could be turned upside down and put in a waterproof case. If someone would invent this I would consider buying it!
  7. Mon Mar 19th, 2012, SCY

    by , March 19th, 2012 at 01:44 PM (Ande's Swimming Blog)
    Mon Mar 19th, 2012, SCY

    Swam Sun just quick & easy, warmed up kicked a little then got out. to have brunch with my wife & her friend

    Saturday did not swim
    did SXSW stuff
    KGSR Live at the W
    Went Thu & Sat really loved
    Nakia, Elle King, Bahamas, Ingrid Michaelson, Kat Edmonson, Ed Sheeran & Keane

    Taper time has arrived but I'd really rather train & had to fight myself to overcome the urge to do a double today

    Zones are 1 week & 4 days away, so I really need to be resting, entered last week & got my hotel several weeks before that

    Whitney Coached SCY
    6:30 - 8:00 dove in around 6:37:30
    swam with Mike Varozza, Tyler, & Korey,
    beside Larry Max todd, pat, & Ned

    Warm Up
    went around 500

    Main Set

    assigned 20 x 100 fr
    4 rounds of 3 x 100 fr on 1:15, 2 on 1:10 continuous.
    Did: most but skipped a 50 once each round of the 3 x 1's on 1:15)

    10 x 50 on 1:00 done 25 fl fast 25 fr 1 breath

    then got out early

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Jul. 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
    Swim Workouts
  8. Saturday, 3/17/12

    by , March 19th, 2012 at 01:20 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up: (850)
    - all free on warmup
    300 choice
    3 x 100/1:45 build each
    3 x 50/50 ds
    4 x 25/30 strong

    Swim: Back (1400)
    8 x 50/1:15 long kickouts
    - ave 47±, was doing 9-10 sdk off each wall going around 10y
    1 x 100 choice/2:00 smooth
    6 x 50/1:00 strong build - count strokes, same both 25's
    - ave 44±, 16 spl and 6 sdk each 25
    1 x 100 choice/2:00 smooth
    4 x 50/1:30 strong
    - ave 40±
    1 x 100 choice/2:00 smooth
    2 x 50/1:45 FAST
    - 38, 37
    100 choice/2:00 smooth

    Warm down
    150 easy free

    Total: 2400 yards
  9. Sarasota Y Sharks Masters 5:30 AM Workout -03/20/12

    by , March 19th, 2012 at 12:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    1 X 150 2:30 2:15
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 50 easy swim

    12 X 25 :40
    Sprint 20 yards-no breath, finish easy

    1 X 75 easy
    3 X 50 Blocks
    1 X 75 easy

    1 X 100 IM 1:45
    1 X 75 stroke 1:30
    5 X 25 stroke-fast- :45
    Three rounds. Break if needed.

    7 X 200 free
    1-3 on 3:00
    4-7 descend on 2:40

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. Palate Cleansing

    by , March 19th, 2012 at 12:20 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I'm awaiting the art work for the Sequel to Buck up, Albatrossian! Buck up! ( and the invaluable life lessons this recent meet bestowed upon me, your Vloggist Everyman, and hence, by extension, to you, i.e., Everymanandwoman Everyman.

    In the meantime, please enjoy today's palate cleanser of a vlog, which I offer in the spirit of less is more, the less being any extraneous verbiage I have managed to X-out, using the pen feature of the Paint program that comes free with Windows ®.

    This represents the first time in history that the words All, American, Listings, for, James, and Thornton have ever been collected together in a single document, sequentially or otherwise.

    If it can happen to me, it can happen to you, too, Everymanandwoman Everyman everywhere!

    Have an excellent Monday, March 19th, 2012.

    PS: Major thanks to Jeff Roddin for running a sensational 2012 Albatross Open during which his dapper-looking and newly minted septuagenarian father, Hubert (?) Roddin*, set two new national records and his doe-eyed daughter, Rachel-Ray (?) Roddin, had her pre-toddler debutante coming-out party (ostensibly to introduce her to Pittsburgh Society/ineligible bachelors).

    I also got the chance to meet Ruth Ann (?) Roddin, Hubert (?) Roddin's lovely bride and quite possibly my future Grandmother-in-Law, as well as continued my uninterrupted winning streak in all distances of 400 m or longer that I have enjoyed against every member of the Roddin family. The streak dates back to the Chris Greene National Open Water 2-Mile Cable Championships two summers ago. It continued its uninterrupted peregrinations to glory thanks to the lovely Mulie Roddin, my likely future mother-in-law, who has shed the last of her baby bumpage, replacing this with blue-steel core musculature, but somehow still managed to lose to me and my own core, which when lightly flicked resembles a water bed. Not to worry, Mulie--it was still your finest 400 m swim in decades, in my opinion.

    And it goes without saying that my gratitude knows no bounds, as well, to my mither, Leslie Livingston, with whom I co-own a house in Vienna, Virginia, which--unlike my other real estate ventures over the years--has actually seen a modest price rise on Zillow ® recently!

    Nice to know that post-starter mansions in the close-to-Langley area of Washington, D.C., have begun to rebound from our recent economic woe!

    One more little peep of disturbance from the Sino-Islamo-Soviet-Indo-North-Korean-et-al geopolitical realm, and everybody in Northern Virginia's gonna get filthier rich, Leslie and me included!

    Here's hoping anyhow.

    Jeff Roddin demonstrates the perfect racing dive, pike position.

    Jeff and Mulie Roddin at a pre-marital counseling session with me during which I explained to Jeff the unbelievably noxious batch of suffering compounds that would be unleashed in his brain if he blew it with Mulie and did not get married in a timely fashion. Shortly afterwards, my possibly future bride, Rachel-Ray, was born, demonstrating once again that God helps those who help themselves. True, I have been accused of helping myself to too much. But God 'n me don't look at this way.

    * My recent inclusion in the highly rarefied-to-my-ilk world of All Americanism has induced such euphoria that even the realization I am only 10-years-young than Jeff Roddin's father cannot dampen my spirits. It does, however, continue to blow my mind. I thought Jeff was several decades older than me. His gravitas certainly argues for such a premise.
  11. 03.19.12 - Monday workout

    by , March 19th, 2012 at 08:44 AM (Pete's swim blog)
    Swam w/ Dave x 2 and Roger. Pool temp 86.


    500 Warm up

    1 x 100 - 1:30 1st 25 fly
    3 x 100 - 1:20
    2 x 100 - 1:30 1st 25, 50 fly
    3 x 100 - 1:20
    3 x 100 - 1:30 1st 25, 50, 75 fly
    3 x 100 - 1:20
    4 x 100 - 1:30 1st 25, 50, 75, 100 fly (Made it!)
    50 Easy

    4 x 75 - 1:20 Fly/Bk/Br
    12 x 75 - 1:15 25 kick hard/50 Easy

    5 x 200 Pull - 2:45 Odds hard, descend (2:17, 2:14, 2:06)

    200 Cool down

    (4850 Total)
    Swim Workouts
  12. a very painful warmup

    by , March 19th, 2012 at 07:38 AM (Mixing it up this year)
    Actually the pain in my back was really bad on Sunday so this morning I was not surprised to start out locked up. The first set with the kick was very painful and slow but by the third kick my right side of my back lossened up some and it was more tolerable. By the end of the workout I was feeling good.

    I know it is asking too much for this good feeling to last. As soon as is sit for an hour at my desk I will be stiff.

    Anyone know where I can get a waterproof wireless laptop! I would love to just stay in the pool.

    It also didn't help that this was long course and i had to share the lane with 4 other slower swimmers. I just road down the middle.

    10x50@:20RI odds free w/paddles &snorkle. Evens kick
    100 EZ
    8x25@:45 shooters w/zoomers this hurt too
    100 EZ
    10x25@1:00 burst + cruise 5 kick 5 swim
    50 EZ

    Mext set done with zoomers
    200 AFAP broken at 50 on :20R went 35,39,39,40 yes I had to pass a few people
    400 EZ
    100 AFAP went 1:17
    300 EZ

    They started pulling the lane lines so I had to get out. I hate Monday long course, I always get interupted

    Total 2200 meters
  13. 9000-yard swim today...

    by , March 18th, 2012 at 11:26 PM (Alex's swim journal)
    The plan was to do 8K (8800 SCY) today... my swim last Sunday (my step-back week) was 6K and the week before I had done 8000. I got to thinking about it, though, and decided I should shoot for 9000--a nice round number. I remembered that 8K was not quite 5 miles (it's like 4.95) and I wanted to shoot for a milestone I hadn't hit yet: 5 miles, that's a long swim!

    I broke the swim into 1K segments again (1000 free, 100 breast) and swam continuously except for brief bathroom breaks at 3300 and 6600 (these were about 1.5 minutes a piece). Stopped briefly to say goodbye to another swimmer at around 8000 (don't want folks to think I'm too rude just because I never stop long enough to chat).

    I mixed the gatorade pretty strong today, knowing that hydration wouldn't be as much of an issue as the lack of carbs to burn in the later stages. I finished off the last of my 20-ounce bottle at 8800 exactly. I was fueling with a swig every twenty minutes (or every kilometer, which is about the distance I do in twenty minutes on these long swims). I swam another 200 free-style to round out my 5-miler!

    After shower I refueled with another 20 ounces of gatorade (regular strength) and made the slow walk out to the car. I'm pretty tired now... time for a nap!

    Total time: 2 hours, 51 minutes.

    Updated March 19th, 2012 at 08:22 PM by mcnair (number dyslexia)

  14. 2012 Harvard New England scy Champs 3/16-18

    by , March 18th, 2012 at 09:42 PM (Maple Syrup with a Side of Chlorine)
    Just pulled into station from our trip to Boston for the weekend. Another excellent meet with fast swimming and plenty of time for socialization with the other 887 swimmers from New England and abroad. I spent most of my days hanging out with my adopted team, Cape Cod Masters, but was able to check in with fellow bloggers [ame=""]U.S. Masters Swimming Discussion Forums[/ame] and [ame=""]U.S. Masters Swimming Discussion Forums[/ame]. I also met some new folks, including the Kosiorek brothers, who I went to UMass (Amherst) swim camp with way back in the day, and Justin B, who is battling the GTD with me (at least we always seem to be neck and neck). I was able to better all of my Masters best times, so it was a very successful meet for me.

    Friday, March 16

    #10 Men 50 Freestyle Time: :24.37
    WENT: 24.22 r:+0.92
    This swim felt good. I was a tad slow off the blocks and didn't start attacking it quickly enough - need to work on breathing less and just powering it.

    #12 Men 200 Backstroke Time: 02:11.88
    WENT: 2:09.15
    31.27 1:04.28 (33.01)
    1:37.15 (32.87) 2:09.15 (32.00)
    I split this really well and was happy to swim it during the first day of competition this year. Two second time drop, still need keep at those SDK's off the walls - went 7,5,5,4,3,2,1 and streamlining, which fell apart in the last 75. Still, first place finish for my age group.

    #14 Men 100 Individual Medley Entry Time: 01:03.18
    WENT: 1:02.88 r:+0.83
    28.24 1:02.88 (34.64)
    Dropping time, which is the goal. Felt really good, not too much to comment on here.

    ** Early night - at the hotel by 4:30ish. Took a nap, had supper, and then went to the planetarium (Boston Museum of Science) with my daughter to watch a flick about the universe - amazing stuff.

    Saturday, March 17

    #24 Men 50 Butterfly Entry Time: :26.84
    WENT: 26.48 r:+0.75
    Played with more SKD's - helped a little. Good swim.

    #26 Men 200 Breaststroke Entry Time: 02:55.14
    WENT: 2:52.84 r:+0.84
    38.89 1:24.37 (45.48)
    2:08.62 (44.25) 2:52.84 (44.22)
    Wow, I actually gave a some fruit to the 200 breast? Yuppers - my goal for a FIRST EVER EVER 200 breast was to break 3 minutes. I focused on LONG underwaters (just about made the 15m mark the first four), swim an easy 125 then rock it home. Was a good swim (I've been working pull and kick from my Cape buddy Jim), and Rich suggested tossing the kick at the end of my pull after he swam. You'll recall my slow pace put him into a trance and the announcer had to call "SwimStud, wake up and get on the block." It was as if St. Nick was dashing down the stairs at Harvard, as I saw him spring onto the lane 3 platform then rocket off to a PB. Dude is awesome.

    #32 Men 200 Freestyle Entry Time: 01:57.19
    WENT: 1:56.62 r:+0.77
    27.55 57.50 (29.95)
    1:27.68 (30.18) 1:56.62 (28.94)
    Felt really strong, and I used a forceful two beat kick for the first 50, then gradually added legs after each turn. I waited until the 75 flip to really pick it up, and I will start a little sooner next time and attack the 3rd 50 more.

    #34 Men 100 Backstroke Entry Time: :59.45
    WENT: 58.78
    29.18 58.78 (29.60)
    Finally under the 59 mark, and based on the swim I need to take this out faster - I think I can hold on the back end. Dan from Pittsfield noted that I was not driving my shoulders enough, so I will work on that.

    ** This was not only my long day, but the meet's, as we got out around 6:30pm. That was a lot of swimming - I just ate supper and went to bed.

    Sunday, March 18

    #42 Men 200 Individual Medley Entry Time: 02:22.47
    WENT: 2:14.31 r:+0.80
    28.14 1:00.99 (32.85)
    1:44.72 (43.73) 2:14.31 (29.59)
    Wow! I went 2:22 in January, so this was a SIX second drop for me - still hard to fathom it. I stayed strong on the fly, worked the shoulder rotation (with less kick) on the back, then busted a long while shifting my kick for the breast before bring the free home. Jim noted that I did not lose time on the Breast, which I have always done before. It felt awesome, so it is getting the Chiquita®.

    #44 Men 50 Backstroke Entry Time: :27.76
    WENT: 27.60
    Happy with this swim. The only thing I will note, without a hint of whining, is that in lane one the flags do not fully extend over the lane - they are clipped to a plastic line. I was really far from the finish when I pulled out the "Leake Lunge," and could have short stroked it for a quicker time. Still, I was happy to get a little faster.

    #52 Men 100 Freestyle Entry Time: :52.60
    WENT: 52.14 r:+0.79
    25.23 52.14 (26.91)
    This was a good swim, and I was right next to Dave F. from the Cape on this one. I swam it 25 strong, 50 sprint, 25 last swim of the meet ... probably could have gone out with more intensity on the first 25 and gotten under 52. That will have to wait until next year.

    *** Beautiful day in Boston, 70 degrees, St. Patty's Day parade (which the family took in). I feel really blessed to be able to swim in this neck of the world, and to have this great facility and meet to dive into. For the 3 hour ride home I always take Rt 2 back to Vermont, driving through Concord like Paul Revere, past Leominster (birthplace of Johnny Appleseed) and Gardner, the furniture capital of New England before you get to the the toilet paper factory in Irving. Lot's of history here. A great meet, and our prayers for save travel and competition were answered. Now, I am going to complete my warmdown for the day with a dip in the hot tub, then .

    Updated March 18th, 2012 at 10:01 PM by rxleakem

    Masters Swim Meets / Events
  15. Recovery Swim, Sunday, March 18

    by , March 18th, 2012 at 08:21 PM (The FAF AFAP Digest)
    Made it to the pool with Jimby this afternoon for some IG before he left for Pittsburgh. I felt fine during the swim, but like this now. Hope I can sleep tonight.


    600 various

    5 x 50 fly drills

    4 x 100 smooth @ 1:45

    5 x through, mix up stroke & kick
    1 x 100 smooth @ 2:00
    2 x 50 smooth @ 1:00
    4 x 25 DAB @ :30

    Total: 2750


    My iPhone went nuts earlier today. I have to restore it. I'm worried I will have lost all the pics and vids from yesterday as they weren't backed up. Sigh. Oh well, at least I saw the flaws in my fly race.

    Back to the couch for the rest of the Walking Dead marathon before the season finale.

    Holy crap. I just saw that Caroline Krattli and Sue Walsh have aged up into my age group. The recent crop of 50 year olds are insanely fast.

    Preliminary results from the meet:

    Updated March 18th, 2012 at 09:31 PM by The Fortress

    Swim Workouts
  16. An IM sort of day

    I had a good swim this morning at Riverbank with Hannah and Rondi. The pool was a good temp, and not crowded—it was just us three in the lane for most of the session. I was in an IM mood this morning, so here’s what I did:

    800 lcm warmup (400s, 200k, 200p)

    200 IM, build each stroke
    3 x 100 (50 stroke strong / 50 easy FR), ST= IM order no free
    400 IM kick
    400 FR swim build by 100

    300 IM, build each stroke (dramatically)
    4 x 50 (25 fast / 25 easy), IM order
    300 IM kick
    200 FR pull w/ paddles, build by 50s

    200 IM, working turns and walls, rest easy
    4 x 50 (10-second sprint, rest easy), IM order
    200 IM kick
    100 FR swim

    100 IM strong
    100 FR pull
    100 IM kick
    100 easy swim

    200 warmdown + play

    I was enjoying the fast stroke swims today and feeling smooth in the water on all my strokes. It makes such a difference when the water isn’t too hot—both yesterday and today I didn’t want my swims to end.

    I had planned on heading out to the beach again today after my swim, but decided to stick close to home instead and get some chores done so that I don’t start the week feeling behind. Looking forward to a mid-week beach outing this week though!
  17. Albatross SCM Meet Report, March 18

    by , March 18th, 2012 at 11:09 AM (The FAF AFAP Digest)
    Got a decent night's sleep and headed over to the pool around 1:00 pm. My houseguest, Jimby, showed no signs whatsoever of his previously reported malaise. And was fortified by my diva smoothie and eggs. Did about a 30 minute warm up and then hopped out early to don my new suit since I was in the first event.

    50 fly SCM, PR/NR/WR, 29.54

    Did this as a split request in the 100 fly so that I could swim it at the beginning rather than end of the meet. Very psyched and surprised by the time. My previous best was a 29.6 in a B70 back in 2009. Based on my 26.7 at Warrenton, I was secretly hoping that maybe, just maybe, I'd see a 29.99 if all went well. So I was thrilled to see this time. Particularly so, since (unlike Warrenton) my race execution was not great. I got off the blocks fast. But my breakouts were subpar: I lifted my head too much and decelerated slightly. I probably should have done one less kick. My walls were not ideal either. I glided a bit into the turn and had a major glide at the finish. I think this is just the difference between yards and meters. When I saw I was short of the wall, I did kick like crazy. Jimby videoed the race, so I'll upload it at some point. I was very fortunate, being in lane 1, that no one was swimming in the adjacent diving well. Only took one breath after the breakout on the second 25. This swim chopped .8 off my 30.35 WR set last December.

    100 SCM back, 1:08.85, PR/NR

    The starter held us a LONG time, the longest I've ever been held in a backstroke event. Everything went well in the race until the last 10 meters. I died the last bit (legs paralyzed) and had a HUGE glide into the finish. Definitely should have taken another stroke. This cost me a few tenths for sure. Splits were 32.5/36.2. So I got out after it. My underwaters were solid. I think I went 15/15/15/10 SDKs. I was right on the 15 meter mark at the start. A teammate in the stands said it was legal, but I was very close. This may mean that when I'm doing SDKs at 100 pace, I've got to stick with 14 at the start. Though I was slightly off the WR KPN set last week in France for her French team, I was still really pleased. I never thought I'd go a 1:08 and it is a new NR, beating my previous one from this meet last year. I remember the very first time I swam this event back in 2007 at this meet (next to Julie Roddin), I went a 1:15 with very few SDKs.

    50 free, NS

    Didn't get to swim this unfortunately. After my 100 back, which I swam around 5:30, I felt really sick for about 90 minutes. Nauseous and shaky and red faced. Couldn't warm down. First time that has ever happened to me at a meet. I think it was likely due to poor nutrition. I hadn't had anything to eat since noon except a few honey stinger chews after warm up. I probably needed more carbs in my system before ingesting coffee. Was likely too busy chatting and forgot. Need to keep better tabs on this in the future. I was sorry to bonk and miss this event since I was swimming well and had plenty of rest for it. But crap happens. It really did not in any way diminish my happiness with the other two swims.

    200+ year 200 SCM mixed medley relay:

    After another hour+ went by, I warmed down a bit and felt well enough to swim my team relay. Wolfy was watching and said I split a 29.5. I was surprised since I was tired (8:00 pm), paced the first 25 slightly, and took 3 breaths instead of one. I had better breakouts and walls though. I'll have to double check this split later when results are up. This is a good relay for our team. Last year in the 160-199 age group we were #2 in the nation. This year, with Speedo gone, our team captain anchored.


    Really happy with the times!!! Last year, I swam like crazy at this meet, but had a full 3 week taper. I did the same drop taper for this meet that I did before Warrenton. But since I only lifted once during this 3 week period, my body was pretty rested.

    And even though Nats is just around the corner, I glad I took this approach. I feel like I've knocked my 50 back and 50 fly in yards and meters way down, and they'll be untouchable for a little while at least!

    Now for a recovery swim if I can ever get Jimby out of bed. He finally arose at 11:30 bragging that he out slept my teenager. I slept very little last night, so it may take me a few days to catch up on sleep.

    Thanks to Patrick for writing this:

    Updated March 19th, 2012 at 11:03 AM by The Fortress

    Masters Swim Meets / Events
  18. March 17, 2012 - Rinconada Masters Spring Short Course Meet

    I swam in my first masters meet today, the Rinconada Masters Spring Short Course Meet. I swam the "novice" 50 free (first timers only), the 200 free, and the 100 breast. The weather was awful, low 50s and quite windy, but at least the rain that was threatening to fall all day stayed away.

    My last meet was in 1980 and I have only been swimming regularly for 4 months, so I wasn't sure what to use for my entry times. I thought about using the times I hoped to do - :29, 2:20, and 1:25, but in the end I decided to use times that I have actually done in workout - :32, 2:32, and 1:40. This was probably a mistake.

    My first race was the 50. I was never a sprinter and wouldn't have entered this except I figured I shouldn't waste my one and only opportunity to race as a novice. I went a :28.2. My start was really deep (I also hadn't done a start from a block since 1980), my turnover felt slow, and I felt like I could have done another 50, so while I was happy with the time I am sure I can go faster.

    I was happy to have the slowest seed in my heat for the 200 because the fastest seeds were about what I hoped to go. I tried to stretch out and relax on the first 100, it felt great and I saw 1:05 coming off the wall. I tried much harder on the second 100 and I think I forgot about relaxing. I went a 2:16.1, again about 5 seconds ahead of second place. I was happy with the time because it was faster than I hoped to go, but I think I can go faster with more focus on my technique.

    My plan to use my best workout times probably hurt me the most in the 100 breast. One other person had seed time of 1:40, he ended up the slowest seed in the second heat and I ended up the fastest seed in the first heat. I went a 1:20.5 and was about 25 seconds ahead of second place. I would have won the second head with that time, but it would have been a close race so maybe I would have gone faster. I have done very little breaststroke in workout so far, and my technique is straight out of the 70s, so I think I can go faster with some practice.

    All in all I am really happy with the meet. I had a lot of fun and my times were better than I hoped, and I think I can do better the next time I swim. In hindsight I should have used faster seed times and entered more events. Next time I will know ;-)
  19. St. Patrick's Day 2-milers...

    by , March 18th, 2012 at 12:30 AM (Alex's swim journal)
    I walked two miles and swam two miles today... what glorious weather (sunny and seventies)! I only wish we had an LCM pool outside right now. The SCY box at the YMCA today--even though we have these beautiful windows that let the sunlight in--seemed confining with so much good weather outside.

    The two-mile swim was continuous and fairly relaxed. I'm gearing up for a long swim tomorrow and I did some faster work yesterday, so today had to get me in the mindset without wearing me out too much. I broke up the swim mentally into 20-minute/1K segments (1000 free, 100 breast... as usual for me); finished 3K in about 59 minutes and then swam an easy 200 to complete the two miles.

    I'm hoping to do 8K tomorrow morning, so tonight I celebrated St. Patrick's Day by carbo-loading with Mexican food!
  20. NE Champs 3/16/12-3/17/12

    by , March 17th, 2012 at 09:36 PM (The Labours of SwimStud)
    Spents 2 days of the three in Boston. Went up Friday and returned Saturday night. Swam fairly well; wasn't tapered just a bit rested and clipped. Wore an Aquablade jammer for all events.

    50 FR 27.06. My PB is 26.92 so I was happy with this swim--at this meet last year I went :27.1 so it's a little better
    50 BR 32.88 within a second of my PB. I was right at the wall with the guys that went 30 and 29...I think I just got a bit over-spinning on the last 10 yards...will have another shot at zones.
    100 FR (Lead-off) Posted a 1:01.15 not bad for me PB is only:59.39 fully tapered...I messed up the breathing after the last maybe a little more 100 for time practice to get settled before zones and nats is in order

    200 BR...this is a classic. I was watching from the bleachers as Mike Leake swam his 200 in Heat 9...I had it in my head I was heat 15...NO I was in heat 10...I only realised when heat 9 was approaching the 175 I made it dow to the deck from the top of the bleachers at Harvard and down to the blocks I do not know...but I did just...I went 2:43.09 for a PB. Pervious best in 09 was 2:45.47...and at Nats in 10 I was 2:46.37. I think I have found my stroke for the 200 and now need to not drift in the 3rd 50.
    After this it went downhill...I jumped on the relay but posted a 1:12-1:13 100 BR not bad on the back of the 200 (next event) then the 200 FR I went 2:18 from a 1:05...I had no legs...doing great on 2 200's in one day is probably a big ask when untapered.

    Overall happy...