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  1. Wedneday, February 15, 2012 6:30pm

    by , February 15th, 2012 at 11:10 PM (Fast Food Makes for Fast Swimming!)
    Well, I had a day trip over to Seattle Children's hospital today with the whole family. Just a followup appointment with my son's neurologist to go over the past/present/future with his seizure condition. Lots of good information.
    We also got my wife's passport renewed while in Seattle. She is a citizen of El Salvador, and they have just recently opened up a location in Seattle to process documents for their country, and to assist people with getting proper documentation for the United States. Don't worry, my wife is good to go with everything. She'll be doing here citizenship exam soon.

    Well, we got home just in time for me to race over to the pool for the last 30 minutes of lap swim. I didn't want to go without getting wet today!


    6 x 100 Free @ 1:20 (held 1:08-1:11s)

    4 x 200 Free Pull @ 2:30 (2:14-2:20s)

    100 EZ swim

    rested for a bit to get ready for:

    100 Fly AFAP from a push.
    Went a 1:01, felt good doing it too.
    Not bad considering I had just come from 3+ hours sitting in a car as well.

    100 EZ
  2. uh oh

    by , February 15th, 2012 at 06:37 PM (Nobody Special)
    * Went to play basketball today and whenever I went to shoot the ball my right arm felt light jelly. I mean there was just no strength whatsoever in that arm to shoot with. I couldn't believe it - this has never happened to me before.

    * MRI is tomorrow - if it comes up negative I will be extremely surprised.

    * Starting to up the yars today - slightly. Also starting to swim with the fins less. here is the workout:

    1700 yds

    100 warm up
    2x50 kick/swim(w/o fins)*
    2X50 kick/swim (w/fins)
    2x50 kick/swim (w/o fins)
    2x50 kick/swim (w/fins)

    4x50 kick
    4x50 free w/fins

    2x50 free (w/o fins)
    2x50 free (w/fins)
    2X50 free (w/o fins)
    2X50 free (w/fins)

    3x100 (k/s/k/s) - 2 min int
    100 warm down

    *all 50s in workout on a 1 min int
  3. Wednesday, 2/15/12

    by , February 15th, 2012 at 06:12 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up: (1000)
    400 choice - did 200 free/200 back
    10 x 50/1:00
    - Odds = free, 25 smooth + 25 build
    - Evens = kick, 25 easy + 25 build
    100 easy

    Main Set: (1500)
    4 x 25 burst + cruise/45 - was around 17 on these
    50 easy

    4 x 75/2:00 alt free and back
    12.5 burst + 12.5 easy, 12.5 easy + 12.5 fast w/fast turn, 25 easy
    - on back was under 1:05, the free ones were at :57
    50 easy

    2 x (5 x 100) w/fins @ 2:30; Round #1 = back, Round #2 = free
    1= 100 strong @ 200 RPM (race pace mode)
    - Back 1:12; Free 1:06
    2 = 50 @ RPM (5sr), 25 RPM (5sr) 25 AFAP
    - Back 1:21 (1:11 swim); free 1:15 (1:05 swim)
    3 = easy
    4 = 4 x 25 AFAP, (5sr @ each 25)
    - Back 1:25 (1:10 swim); Free 1:16 (1:01 swim)
    5 = easy

    Drill/Kick (200)
    8 x 25/40 alt drill choice w/streamline kick (tight streamline)
    - did 1 arm and fist for drill, free and back

    Sprint Set (100)
    2 x 25/2:00 off blocks sprints
    - was sharing a lane so couldn't do blocks, so went from a push.
    - did first one fly ±16, 2nd one free ±14.

    200 warm down

    Total: 2900 yards
  4. Tuesday, 2/14/12

    by , February 15th, 2012 at 06:02 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up (1300)
    200 swim
    200 kick/swim
    200 drill/swim
    200 scull/swim by 50's

    3 x 100/1:50 50 free - 50 back (build by 50's)

    8 x 25/40 Very Strong - IM Order

    Main Set (1500)
    10 x 50 back pull w/bouy and paddles 3/1:00, 3/55, 3/50, 1/1:00 strongest effort
    - Was around 43-45 on all. I seem to be slower with paddles and buoy when I'm doing backstroke

    10 x 50 streamline kick with fins - flutter or dolphin: 3/1:00, 3/55,3/50, 1/1:00 strongest effort
    - did 10-12 SDK underwater each length then flutter on surface. Was around :40 on these
    10 x 25/40 alt back and free - all STRONG steady pace
    - not sure of times, back was ±18, free around ±15
    1:00 rest

    Sprint Set (300)
    6 x 25/2:00 off blocks AFFAP!!
    - not sure of times, did fly, back, free 2x through

    Warm down
    100 easy

    Total: 2950 yards
  5. Wednesday, 02/15/12

    by , February 15th, 2012 at 05:41 PM (Chowmi's Blog)
    Hooray, another workout day!
    SCM, Baylor Fitness Center
    Jim Montgomery coached

    300 warm up

    12 x 50 on 1:00
    2 kick; 1 swim

    4 x 250 on last person +
    Suppose to be by 50's:

    I don't think anyone did those. Either entirely swim free, or pull free.

    2 x 250 kick with Speedo fins
    back/sides/back/sides back;
    3 x 50's to each of the last 2 x 250
    TYR burner fins + snorkel
    tummy arms by sides

    4 x 100 pull on ???
    1, 3 100 tummy kick Tyr fins + snorkel free kick
    2, 4 50 s/a/a fly kick
    with flip turns. working on my big blowout breath!

    300 easy kick - no fins, mix

    14 x 25's fast on :30 easy on 1:00
    4 fast
    1 easy
    3 fast
    1 easy
    2 fast
    1 easy
    1 fast
    1 easy
    ==> Kick no fins board or on back
    Fastest was on :20. I haven't broken 20 yet with a board.

    2 x Dives

    easy swims


    Virtually an entire kick day. I tried to mix up sides/back/tummy. The lanes worked out so that it was a good opportunity for me to kick to the swim intervals, staying in my regular lane. I'd like to build up to kicking swim pace with the TYR fins, and then challenge myself one day on swim pace with no fins. But for now, i'm comfortably making pace with the Speedo medium fins. The TYRs will take some time and be a challenge.


    DAMM SCY meet and Republic of Texas World Masters Championships!

    For the sanctioned meet on Saturday, I will probably enter the 100 free, 50 free, 200 free, 100 fly, and 100 IM. I'll most likely swim the 100 free only.

    For the Republic of Texas swim meet, I will enter all the events. I will probably swim them all.

    Here is the entry for the South Central Zone Meet:

    Not sure what I will enter. Probably a bunch of events. I might swim the events based on who else is swimming them. Why waste an opportunity when you have at least 2 fast girls to race.
  6. Sarasota Y Sharks Masters 5:30 AM Workout -02/16/12

    by , February 15th, 2012 at 01:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 400 6:00
    2 X 200 3:15
    1 X 300 4:30
    2 X 150 2:15
    8 X 50 :50
    50's: Descend 1-4/5-8

    10 X 50 1:00
    odd: moderate
    even: fast

    1 X 100 kick 2:15
    8 X 50 kick 1:00
    8 X 25-half blast free kick/half swim :45
    1 X 100 swim

    2 X 150 free 2:15
    2 X 150 50 fly/100 free 2:30
    2 X 150 50 fy/50 back/50 free 2:45
    2 X 150 50 fly/50 back/50 breast 2:45

    1 X 50 easy 1:00
    1 X 50 fast 1:00
    1 X 50 easy 1:30
    1 X 75 fast 1:15
    1 X 50 easy 1:30
    1 X 100 fast 1:30
    1 X 125 easy
    Easy swims are free, fast swims are choice.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. back in the water today

    by , February 15th, 2012 at 11:48 AM (Mixing it up this year)
    Took yesterday off but not because i wanted to. My car broke down and i had to share a vehicle so no swimming yesterday.

    Early meeting caused me to have to cut todays workout a little short but got most of it in.

    500 free
    4x25 scull
    8x25@:40 DPS shooters w/fins
    4x25@:40 w/fins & paddles 1 breath could not do no breath after the shooters
    4x50@1:30 torque drill w/paddles
    50 EZ

    4x100@3:00 as 25 (12.5 power kick +12.5 EZ kick), 25 same but on back with back start, 25 V scull, 25 same as first
    100 EZ

    2x(3x100@1:45 R1 free to 80% R2 kick to 90% + 50 EZ @1:00) w/fins
    R1 went 1:16,1:11,1:06(this is what i did in my 100 at the meet). R2 went 1:24,1:21,1:18

    200 EZ

    Total 2550 yards
  8. 2/15/12

    by , February 15th, 2012 at 10:52 AM (The Labours of SwimStud)
    I made this one up myself using ideas I've done on Fort's workouts.

    Warm Up
    400 FR
    3 times
    5:00 Verticak Kick
    1:00 Rest
    1 x 50 K 25 sprint/25 EZ 2:00
    all non fins
    4 x 50 FR Pull. 1:00

    100 BR for time. I got a 1:29 but was not impressed but then if I factor a wall start, lane sharing and a drag suit...maybe not so bad. I definitely think drag suit impacts my stroke a lot.
    Rested for a few minutes
    4 x 100 BR Broken
    1) 50 Fast R :30, 25 Fast R :15, 25 fast
    EZ 200 rest 2 mins
    2) 25 sprint R :30, 75 DPS BR on 4:00
    3) 75 DPS BR R 1:00, 25 sprint BR on 4:00
    4) 2 x 25 DPS/25 sprint...each 25 on 1:00
    #4 was meant to be 2 x25 DPS & 2 x 25 Chute DPS, but I forgot the chute. I think the way I did 4 fit in better though. DPS BR with a chute is good for a technique recovery day.
    4 x 50 FR P 1:00 (again)
    12 x 25 K on 1:00. 3 x through BR Sprint, BR EZ, Horizontal Egg, BR EZ

    Cool Down
    200 EZ

    Really found my rhythm for the BR I hope I can really dial into it next time I sprint it and cgycle through efficiently.

    2150 of swimming and a 1000yards worth of VK.

    Weights n Plyos later.
  9. 02.15.12 - Wednesday workout

    by , February 15th, 2012 at 10:26 AM (Pete's swim blog)
    Swam w/ Dave this morning. Pool comfy at about 83. No drag suit but my Nike jammer is really stretching out now. Was hoping to get more than 2 months out of it.


    400 Warm up

    4 Times through:
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10
    50 Easy
    Dave was feeling good on this one. I think he made 1:00 on everything. I was only getting about 2-3 seconds rest on the 75 fly... ouch!

    16 x 100 Up/Down Kick - 1:40 (:10)
    50 Easy
    Making 75 Kick/25 swim on 1:30 was a little bit of a struggle. Focused on a strong consistent breaststroke kick. Found myself slacking occasionally but overall, I did OK.

    6 Times through:
    * 25 Kick/25 stroke - :50
    * 50 Pull - :50
    100 Easy
    Probably should have done 50 stroke instead of pull.

    Dave wanted to maintain our 100s on 1:10 effort so we did 4 at the end of practice today.
    4 x 100 - 1:10 (1:08, 1:10, 1:13, 1:11)
    Didn't quite make it but did OK w/ my draggy suit and soreness.

    100 Cool down

    (4200 Total)

    Updated February 15th, 2012 at 11:15 AM by pmccoy

    Swim Workouts
  10. Gonna start strength training - 02/15/12

    by , February 15th, 2012 at 08:24 AM (Workout Swimmer)
    Had a great time at the Auburn Meet - took off a little bit of time on my 200 & 500 free, 200 breast, 50 fly & did about the same on the 100 IM (0.05 better) and 100 breast. I felt great in the water, and felt strong, so I was rather surprised that I did not improve by more, compared to a year ago. I guess part of this must be due to the fact that I am actually getting older, and losing muscle mass, more than I realized. I am going to start at least doing my Bowflex & pushups to increase/maintain my muscle mass better - and not just for my swimming, either. This is a kinda scary realization - it's one thing to tell my patients this, it's another thing to realize that I've arrived at this point myself. My only concern is that I only have one more meet & then surgery - don't want to sabotage myself for the St.Pete meet, so I'm going to try and be very careful. While I'm recovering from the elbow surgery, I'll probably do some leg work - they could use the help anyway!

    First day back after the Auburn Meet. It was a chilly 24 degrees on Monday morning, and 28 degrees yesterday morning, so the pool was closed until after I was at work, so no swimming.
    300 back/free (got there late)
    4 x 100 pull on 1:30 (shoulda been 5, but had equipment difficulties!) holding about 1:25/26
    400 kick
    12 x 50 on :50; 70%, 80%, 90%
    100 easy
    300 pull
    2 x 150 pull on 2:20
    3 x 100 pull on 1:30
    100 easy
    4 x 100 lazy kick talking with Annie B
    200 easy
    Total: 3100 LCM - rather pathetic amount, but that's ok.
  11. Two steps forward...

    by , February 14th, 2012 at 10:34 PM (Alex's swim journal) step back?

    Today I felt like my 200 times took a step back after seeing improvement for a couple of weeks in a row. I noticed that this would happen to me last summer too, I would do a workout a couple of times, show progress, then do the same workout and see a regression, only to come back the next week to see improvement again. Here was the workout:

    20 x 50 on 1:00 (first few in 45-42 seconds, then hit :40 consistently for the rest)
    4 x 200 on 4:00 (3:03; 3:04; 3:03; 3:02)
    200 breast recovery
    4 x 200 on 4:00 (3:10; 3:07; 3:06; 3:07)
    200 breast recovery
    4 x 200 on 4:00 (3:12; 3:16; 3:13; 3:12)
    200 breast recovery
    100 gliding free cool-down
    --4100 SCY/82 minutes.

    A couple of factors that might be at play: 1. I've been adding a couple of 200s to this workout each of the last three weeks (maybe my body was subconsciously holding back b/c it knew I had a 3rd set to do, as opposed to 2 sets and a final pair). 2. This is the second week in a row I've done this workout two days after a 6K continuous swim (time to take a step-back week?).

    Another issue is the 50s at the beginning of the workout just aren't as crisp as I want them to be. I was hitting :38 regularly two weeks ago, last week I was at :39, today I only had 3-4 reps under :40. That seems like a big difference. It's like the garbage yardage monster (AKA Il Garbagio) is seeking revenge. I've never been fast, but is this my slow twitch starting to assert itself as my weekend long swims get longer? I'm baffled...

    Though that's part of the fun, isn't it? We're all unique science experiments (testing hypotheses, trying to figure out what works, what are the causes and effects of each decision about the training regimen). The miracle of each individual human heart and soul!

    "When the mountain is high..."; well... take it away, Lenny!
    [nomedia=""]Lenny Kravitz - Dig In - Rock In Rio Madrid 2008 - HQ Alta Calidad - YouTube[/nomedia]

    "Life has been waiting for you to care..." Happy Valentine's Day!
  12. Tuesday, February 14, 2012 5:15pm

    by , February 14th, 2012 at 10:09 PM (Fast Food Makes for Fast Swimming!)
    Here's my Valentines Day:

    200 Free
    100 Kick w/ board
    200 Free Pull

    I had a fellow masters swimmer at the lap swim with me, and he asked what we were going to do: I smiled inside.

    Main Set:
    PWB's Broken Mile Set from Week #7 Workouts:

    Try to hit your 1650 pace during the broken swim. (mine is 1:06-1:07 from an 18:07 best time)
    Supposed to pick a Base + :10 for the interval (my base is 1:15 - so 1:25 is suggested).
    We ended up going on the 1:30 Base for the set...1) to make math easier, and 2) to give the other guy a little more rest.

    3 x 100 Free @ 1:30 (went 1:04/1:05/1:05)
    4 x 150 Free @ 2:15 (went 1:39/1:38/1:38/1:39)
    3 x 200 Free @ 3:00 (went 2:14/2:14/2:14)
    3 x 50 Free @ :45 (went :30/:31/:31)

    1650 Total Added Up Time: 18:02
    Pretty much right on my best time from last February in a meet.
    NOTE: My lanemate was holding between 1:13-1:17 per 100 pace throughout this, so he did a very good job too! It was very nice having someone there with me in the set...kept me moving, and the other guy said the same thing...he wouldn't have swum as hard as he did if I wasn't there either.

    150 EZ stretch out

    8 x 25 Kick fast w/ board @ :30

    4 x 125 Free w/ paddles only @ 1:40 (1:23-1:25s)

    100 EZ and out

    3100 Yards


    Here's a video that I recorded off the tv tonight. We were going thru old home videos, and this meet from when I was coaching/swimming in Oregon was on there. I think I'm 25, almost 26 years old. Swimming the LCM 200 IM, and LCM 100 Free. Wasn't training very much at the time if I recall.
    [nomedia=""]July 2003 - Pendleton, OR - 200 IM & 100 Free ~25-26 years of age @ USA-S meet - YouTube[/nomedia]

    Updated February 15th, 2012 at 12:57 AM by jaadams1 (Added old school Video link from 2003 swim meet)

    Swim Workouts , Daily Practices
  13. Mega Sprinting, Tuesday, Feb 14

    by , February 14th, 2012 at 07:34 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    6 x 25 shooters @ :35
    6 x 25 no breather free w/paddles @ :35
    4 x 50 torque drill w/paddles @ 1:30
    50 EZ

    Speed Sets:

    Did a workout from sprinter John Elbers' (retired MAC Elite swimmer) blog that I "mastersized." Basically a neuro-sprint set + sprint endurance set. Well, for me it's sprint endurance since "distance oriented" sets are not on my sprinter agenda.

    10 x 25 burst to 15 m + cruise @ 1:00
    -- dolphin kick on back
    50 EZ

    8 x 25 burst to 15 m + cruise @ 1:00
    -- fast hands breast
    50 EZ

    6 x 25 burst to 15 m + cruise @ 1:00
    -- dolphin kick on belly
    50 EZ

    4 x 25 burst to 15 m + cruise @ 1:00
    -- fast doggy paddle
    100 EZ

    5 x (broken AFAP 100s w/fins + 150 EZ) @ 6:00-7:00
    -- This set could also be characterized as repeat sets of AFAP 25s on short rest.
    -- I focused on a target time for each 25.
    -- I started out with :15 rest at each 25, but that interval was a pain, so switched it to :30 for the other 4 100s. Much easier to keep track of things.

    1 = fly (10, 11, 12, 11 high)
    2 = fly (10, 10, 11, 11)
    -- happy with this. aside from some fatigue, the difference between 10 & 11 is that I took a breath on the 11s
    3 = IM (10, 10, 14, 11)
    4 = flutter kick w/board (all 11 lows)
    5 = shooter on back (all low 9s, had been hoping I could hold this)

    Total: 3350

    Massage, 75 minutes:

    I was pretty tight, especially the scapular and supraspinatus areas. They break down with no weights + sprinting.


    I'm really tired after that workout! That's a LOT of sprinting yardage for me. Tried to get in a tough workout today, since I'm busy tomorrow with various things. Might make it to the gym though. I obviously need to do more stretching.

    I'm way ahead of my GTD pace. I suspect I've been swimming more this year. Swimming is much more pleasant with less lifting and upper body fatigue. I'm doing more speed/race pace work as well so far.

    Updated February 14th, 2012 at 08:46 PM by The Fortress

    Swim Workouts
  14. Feb 14, 2012

    by , February 14th, 2012 at 02:53 PM (Canuck Countdown)
    117 days until Day 1 of the FINA World Masters Championships

    Been awhile since I blogged. Did you miss me?

    To fill in the gap between December 23 and now, I'll just highlight the significant events.

    December 31: swam 60 x 100 LCM @ 1:30. Alternated 10 swim with 10 pull. Didn't find this to be too uncomfortable. Total meters for December was 61,700 over 15 workouts, averaging 4100 meters / workout.

    January 13-15: swam in the Edmonton Keyano Blue Bear Meet (SCM). This was a SNC (Swimming Canada) meet rather than a MSC (Masters Swimming Canada) meet. I suppose it's the same difference as USA-S vs. USMS. Swam in the '15 & over' age group.

    Friday Evening

    1500 Free - 18:39.83. Not blazingly fast, but better than my last two tries. At least I didn't quit, even though I wanted to! I want to take this down to 18:00 by mid-April (next time I race it).


    100 Free - 57.94. Happy with this result. Made the finals, but scratched.

    400 Free - 4:43.42. Not impressed. But not surprised. In years past, I have had 15-20 seconds drop between in-season and championship performances in this event. I want to take this down to 4:28 by mid-May.

    After this session of racing was over, I joined my club for a 1.5 hour workout. Total distance today was 6000 meters (warmup + racing + workout)


    200 Free - 2:11.01. Not impressed. But, again, not surprised. I want to take this down to 2:04 by mid-May.

    100 Fly - 1:08.45. Just cruised it easy, since I had 50 Free coming up in about 10 minutes. I want to take this down to 1:02 by mid-May.

    50 Free - 27.35. Oops! Cruising the fly didn't help! I want to take this down to 25.9 by mid-May.

    After this session of racing was over, I joined my club for another 1.5 hour workout. Total distance today was 4800 meters (warmup + racing + workout).

    January 26: last workout of the month for me. Total meters for January was 58,500 over 15 workouts, averaging 3900 meters / workout.

    January 27 - 31: Las Vegas! Went down to celebrate my 50th birthday (on January 30). Went with my wife, her sister, and my brother-in-law (who had his 46th birthday on the 27th). This was my first time there and I had a great time!

    February 7: Entered the 14th FINA World Masters Championships in Riccione, Italy (June 10 - 16 for pool events). Here's my event list:

    Sunday - 800 Free
    Monday - 100 Free
    Tuesday - 200 Free
    Wednesday - 100 Fly
    Thursday - Relays
    Friday - nothing!
    Saturday - 400 Free

    I'm hopeful that my travel arrangements won't leave me too tired for the first event on Sunday. On Thursday, June 7, I fly overnight to London, England. On Friday, I fly to Bologna, Italy, via Frankfurt. On Saturday morning, I'll take a train, bus, or car to Riccione (only 75 miles). On Saturday afternoon, I'll jump in the pool for a shakeout swim!

    February 8: Planned my meet schedule between now and mid-June (see the schedule at the end of this blog). One of my goals is to complete the MSC Check-Off Challenge (i.e., complete all 18 SCM swimming events in a single season). Another is to get significant race experience in each of my FINA events.

    February 11-12: swam in the Silver Tide Winter Invitational Meet (SCM). This was a SNC (Swimming Canada) meet.


    50 Back - 32.30. Not one of my typical events - I swam it for the Check-Off Challenge!

    50 Breast - 35.08. Not one of my typical events - I swam it for the Check-Off Challenge!

    400 Free - 4:44.13. Poor! Even slower than at the Blue Bear meet in January!


    100 Back - 1:12.58. Not one of my typical events - I swam it for the Check-Off Challenge! I was disappointed because this is significantly slower than my 1:09 last March.

    400 IM - 5:32.65. Not one of my typical events - I swam it for the Check-Off Challenge! Best thing about this swim - except for the 100 Fly, I negative-split the other 100s. I've been told this is a good strategy.
    2012 Meet Schedule

    March 3: Rocky Mountain Masters Invitational (SCM), Calgary, Alberta. Entered 200 Fly, 100 Free, 200 IM.

    March 17: Making Waves Masters 11th Annual Sprint Meet (SCM), Edmonton, Alberta. Plan to enter the 200 Back. Note that I am in another meet on the same day...

    March 17 - 18: Olympian Swim Club Double Double Meet (LCM) (SNC Meet), Edmonton, Alberta. Plan to enter 100 Free, 200 Free, and 100 Fly.

    March 24: Red Deer Silver Sharks Masters Invitational (SCM), Red Deer, Alberta. Plan to enter 100 IM, 100 Breast, 200 Breast.

    March 25: Calgary Masters Invitational 2012 (LCM), Calgary, Alberta. Plan to enter 1500 Free, 50 Free, 100 Free, 400 Free.

    April 14-15: Alberta Provincial Championships (SCM), Edmonton, Alberta. Plan to enter 50 Free, 100 Free, 200 Free, 400 Free, 1500 Free, 50 Fly, 100 Fly.

    May 3-6: Edmonton Keyano International (LCM) (SNC Meet), Edmonton, Alberta. Plan to enter 50 Free, 100 Free, 200 Free, 400 Free, 800 Free.

    May 18-21: Canadian Masters Swimming Championships (SCM), Kelowna, British Columbia. Entered 50 Free, 100 Free, 200 Free, 400 Free, 800 Free, 100 Fly.

    June 10-16: FINA World Masters Championships (LCM), Riccione, Italy. Entered 100 Free, 200 Free, 400 Free, 800 Free, 100 Fly, Relays.

    Updated February 16th, 2012 at 01:19 PM by lewba

  15. Sarasota Y Sharks Masters 5:30 AM Workout -02/15/12

    by , February 14th, 2012 at 01:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 75 kick 1:30
    1 X 100 swim

    1 X 100 easy 2:00
    1 X 50 build to fast 1:15
    4 X 25 sprint :30
    Four rounds, choice.

    1 X 25 easy
    2 X 50 bocks @ 100%
    1 X 75 easy

    Choice of the following two sets:

    1 X 400 free 5:40 5:20
    2 X 200 free 2:50 2:40
    Two rounds. Round 1 intervals left, 2 right.


    1 X 400 IM 7:00
    2 X 200 IM 3:30
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. 02.14.12 - Tuesday workout... Another 1650???

    by , February 14th, 2012 at 10:59 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. No drag suit. Pool temp about 83.

    Main set was a 1650. Dave and I pointed out that we already did this workout a couple days ago. Didn't work. That's fine because I had just begun to forget how much it hurt to do a hard 1650 at the meet. Got to relive that special moment this morning. Speaking of the 1650, here are my splits from the meet:
    01:08.50, 01:11.72, 01:12.41, 01:12.12, 01:12.21 (05:56.96)
    01:11.80, 01:11.45, 01:11.23, 01:10.80, 01:11.38 (05:56.66)
    01:09.99, 01:10.29, 01:11.10, 01:10.51, 01:11.46 (05:53.35)
    01:10.43, [33.42]

    Is this about how you are supposed to split the 1650?


    400 Warm up

    3 x 100 - 1:35
    3 x 100 - 1:30
    3 x 100 - 1:25
    3 x 100 - 1:20
    Dave and I tried to keep all of these under 1:10. He was pusing 1:07s to 1:08s. I was more 1:08 to 1:10. Should have eased up some with what was coming next.

    Small break
    1650 - Open turns every 300, descend
    3:43, 3:45, 3:42, 3:40, 3:38 (20:21)
    Not too bad considering how tired I was. Hurt pretty bad at the end. Dave stuck with me for this one and actually led me for most of the 1650. I thought I had dropped him on the last 150 but as I touched, I saw him touching about the same time.

    100 Easy
    4 x 100 - 1:30 (Kick fly on 1st, 2nd, 3rd, and 4th 25)

    200 Cool down

    (3950 Total)
    Swim Workouts
  17. Workout 02/14/12: Exercise your heart!

    by , February 14th, 2012 at 09:37 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM drill

    3 x (4 x 50 Quarters strong on :45)
    - 1: Fr
    - 2: Bk
    - :15 SR
    - 3: Fly (did one arm drill when not going strong)

    3 x 100 FR on 1:15 descend
    DPS, except fast through the flags
    1:10, :08, :07

    200 loosen and out
    (solo/Rec/1700yds/35 minutes)

    Felt better today in the water, less stiff. Had three other lanemates, so I stuck with 50's speed work on the Quarters strong. They are tough and I look forward to the last one in the rotation, since I can get extra DPS work in. Need to stop talking so much on these Tuesday morning dips

    Off to work shortly. Half considering getting in tomorrow morning before work, but will probably skip it. My body is telling me I need the rest, and I will be able to plan on some quality swims Fri-Sun, including practice with the masters group on Saturday.

    Happy Valentines Day to you love birds out there. Try to make a point to exercise your heart today!
    Swim Workouts
  18. Long mile... garbagio yardagio?

    by , February 14th, 2012 at 12:10 AM (Alex's swim journal)
    Did a little bit of what some might term junk yardagio today--ma questo non è garbagio!

    A long mile... 1800 yards, a little bit of kick drill for a warm-up and then a lot of EZ free to work out the toxins. Felt better than I did after last week's 6K swim. LSD: bring it on! (but stay away from the brown acid, "that's a bad trip"). 'Scuse me, is that like swimming through purple haze?

    [nomedia=""]Jimi Hendrix - Purple Haze (Live) HDV - YouTube[/nomedia]

    Swim on through, swim on through, swim on through to the other side:

    [nomedia=""]THE DOORS - Break on through (to the other side) at KTLA-TV - YouTube[/nomedia]

    That's not junk!
  19. Monday, February 13, 2012 5:00pm

    by , February 13th, 2012 at 11:19 PM (Fast Food Makes for Fast Swimming!)
    A little sluggish tonight, not sure why, but just went with it and powered on through the water.

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 Free
    100 Kick w/ board
    200 Free Pull

    10 x 50 Free @ :45 (:31-:34s) Ugh

    20 x 25 Kick w/ board hard kicking @ :30

    6 x 150 Free Pull @ 2:00 (1:42-1:45s)

    5 x 100 @ 1:30 (3 @ 25 Fly/75 Free, 2 @ 75 Free/25 Fly)
    cramped on #5 and that was it

    100 EZ and out
    3500 Yards


    Upcoming meet this Sunday:
    Lake Washington Masters Meet in Kirkland, WA.
    currently there are about 122+ people online registered for the meet, so it'll be a pretty good sized meet. The deadline goes thru midnight on Wednesday, so we'll see how large this thing is going to get. There's quite a few fast names in the meet, so it'll be a good one to watch, as well as compete in. I might even get to team up with a few of the college kids from Central Washington Univ. for some relay action as well. Since we all compete under the regional team when we go "elsewhere".

    I'll be swimming the 400 IM, 100 Fly, 100 Free, 200 Back, & 200 Fly.

    The 100 Free/200 Back are back to back events, but shouldn't be an issue. I'll have at least 2 heats of backstroke to cool down before I swim again. I'm sure if I wasn't a "D" swimmer, I'd be having a


    Here is a picture of myself sporting my new "Brute Squad 2011" long sleeve t-shirt, along with my son sitting with me (finally figured this thing out how to embed a photo). This of course is the famous Benjamin, who has been home from the hospital for 2 weeks now and is seizure free, of course through the miracles of medicine! We love having him home, and our family "whole" again. Again, thank you to everyone out there that is or has been praying for us and the little guy.

  20. OW + SCY double

    This morning I swam in the gulf again. The air was a chilly 40 degrees when I ventured out around 10am, and the sky was lightly overcast, with a shy sun occasionally peeking out from behind the clouds. The water was a beautiful jade green, and a brisk wind from the east was creating nice rolling swells almost perpendicular to shore. Last night’s low had dipped into the twenties again, and the nearest buoy had the temp at 58 degrees.

    I set up my chair on the beach and stripped down to my suit as quickly as possible—it was chilly standing around on the beach in the wind. My first steps into the water were painful—the shallow water trapped on the inland side of the sandbar can get quite cold overnight! I waded, then swam through it, then headed on out the sandbars other side. Once there, I swam eastward to the first zigzag staircase. I swam over two large cannonball jellyfish that had pressed themselves flat against the sandy bottom. One was all white, but the other had rust-colored spots radiating out from its center. They were both pretty large—definitely bigger than dinner plates. I usually see one or two of those washed up on the beach when I go for beach walks, so I wasn’t surprised to see them in the water.

    I turned around at the staircase and headed back to my starting point. Now I was swimming with the swells. Although I have enjoyed swimming in the glass-smooth water for the last week or so, today I was relishing being in water with some movement in it—it felt like a living thing I was swimming with, rather than just in. I occasionally did some dive-y breaststroke or some dolphin kick with freestyle arms in order to better feel how the swells were helping me along.

    Too soon I was back at my starting point. I stood up, took my goggles off to look around, and decided that I wasn’t ready yet to get out, so I started stroking westward. I swam up to Alys Beach, then turned around and headed back. Altogether I was in for about a half hour today, and it felt great. I got a little chilled on the way in as I swam back through the shallow water nearest to shore—it might well have been in the high-40s, it was downright painful to swim through. I transitioned from swimming to wading sooner than I strictly needed to because it was sending needly sensations through my face and arms.

    I wrapped up in my parka and towel to make my way up to the hot tub. I had decided to forego the boots and mittens today, as they seemed overkill for the 3-5 minutes it takes to get from the beach to the pool area. But I could have used them—my fingers and toes got cold enough during the transition that it hurt a bit when I dipped them in the warm water. I remember someone telling me once that it isn’t high temperatures per se that cause burns on your skin, but rather the difference between your skin’s temperature and what it comes into contact with, so that very cold skin could be burned by things that were not actually very hot. I don’t know if that’s true, but next time it’s in the 40s I’ll probably go back to the mittens and boots to warm up my extremities a bit before I subject them to the hot tub.

    This afternoon I stopped by the pool for a quick swim. The kids team were practicing, and a lot of the masters swimmers I know down here were there as well. I shared a lane with Amanda, and was glad to finally get to see Chuck, whose coaching I very much enjoyed last year. He confirmed that he was taking a break from coaching—he was at the pool to swim today. Everyone was in a state because the pool’s temp was down to 78—horrors! I thought it was delightful, and had a wonderfully relaxing sunset workout. Here’s what I did:

    1000 scy warmup

    4 x 350, done as 1 length x / 1 length y / 2x / 1y / 3x / 1y / 4x / 1y:
    Round 1: x = FR, y = BK, work turns
    Round 2: x = flutter kick fast, y = breast kick easy
    Round 3: x = back, y = breast (build backs, work breast)
    Round 4: x = easy FR, y = fast FR

    600 SKPS warmdown

    The downside of the water temp tonight is that the pool will be closed tomorrow morning so that it can sleep under its covers for a little longer and warm up to its accustomed temp of 81-82. That means no LCM time tomorrow—I hope the warmer weather on the way will mean that the morning lcm lap swim will be restored soon. If not, I’ll just keep swimming in the gulf!