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  1. Friday, 12/30/11

    by , December 31st, 2011 at 04:07 PM (A comfort swimmer's guide to easy swimming)
    In Boise for the weekend so did the following today:

    Solo, SCY

    300 swim free & back
    200 kick
    6 x 50/1:00, desc by 3: 1-3 free, 4-6 back

    4 x through:Odds free, evens back
    200 kick @ 4:30, 1st & 3rd flutter w/board and snorkel, 2nd & 4th on back
    2 x 100 w/paddles @ 15 sr
    4 x 50 @ 10 sr

    100 EZ

    Total: 3300 yards
  2. New Year's Eve swim

    by , December 31st, 2011 at 04:07 PM (Alex's swim journal)
    One last, fairly easy 2000-yard swim before they closed the Y. The first mile was 30:30 then I just did a slow cool-down after that. Last swim of 2011, which ended up being a pretty good year for my fitness, despite starting with a running injury. On New Year's Eve 2010 I was limping with IT-Band problems.

    Here's the year in review from GTD:

    My Go The Distance 2011 Progress
    342.65 miles swum (=603,057 yards, =551,435 meters).
    Most recent milestone achievement: 300 miles on 11/26.
    22.60 miles (= 39,783 yards, = 36,378 meters) to next milestone (365.25 miles (average mile a day) milestone).
    My Go The Distance 2011 goal: 300.00 mi. Progress towards goal:

    Congratulations! You have achieved your goal for Go The Distance 2011
    My goal pace: 300.00 miles required as of today to reach my goal by the end of the event
    My actual current pace: 342.65 miles as of today

    So, tomorrow the journey of a new year begins. Happy New Year, folks!

    Updated December 31st, 2011 at 04:16 PM by mcnair

  3. 12.31.11 - New years eve workout

    by , December 31st, 2011 at 12:59 PM (Pete's swim blog)
    Swam at HSA w/ Bob, Bob, Dave and a couple other people. This closes the books on 2011. 689.78 miles swum (=1,214,015 yards, =1,110,095 meters). That doesn't include about 30 miles from January. This has been a good year with lots of improvement in all of my strokes. Had a great Nationals breaking 3:00 in the 200 Br. Somewhere after Nationals, my fly started to pick up and recently I've seen a big drop in times for my 200 and 500 free. Who knows... maybe in a few years, I'll actually know what I'm doing.


    500 Warm up (200 IM/100 FR/200 IM)

    200 Kick w/ fins
    200 IM Drill down/swim back
    4 x 50 Free - :50 (Held :30-31)
    200 Kick w/fins
    200 IM Drill down/swim back
    4 x 100 Free - 1:30 (Held 1:08-1:10)

    200 Pull
    4 x 50 IM Order - 1:00
    4 x 50 Free - :50 (Held :33)
    200 Pull
    4 x 50 IM Order - 1:00
    4 x 100 Free - 1:30 (Held 1:10)

    At this point a couple other people joined us and instead of strict intervals, we went :05-:10 seconds after the last person touched.
    75 IM / 25 Free
    75 IM / 50 Free
    75 IM / 75 Free
    75 IM / 100 Free
    200 Kick w/ fins
    200 Pull
    75 IM / 100 Free
    75 IM / 75 Free
    75 IM / 50 Free
    75 IM / 25 Free

    Dave and I were the only ones left. He finished off with 2 x 200 Pull and I decided to do and easy kick followed by a timed pull.
    200 Kick w/ fins
    200 Pull timed (2:12)

    200 Cool down

    (5400 Total)
    Swim Workouts
  4. Recovery Day....I needed it

    by , December 31st, 2011 at 11:20 AM (Mixing it up this year)
    Today was nice and easy. Only one set was on an interval.

    500 free
    500 free kick w/fins
    5x100 free drills w/fins mixed it up here
    5x100@2:00 fly w/fins rt arm/lt arm/kick/swim
    500 free easy

    Total 2500 yards
  5. Friday 12/30/2011

    by , December 30th, 2011 at 09:21 PM (Workout Swimmer)
    Another lovely day to be living in Florida - 55 degrees outside this morning - much warmer at lunch time. Fun to be swimming long course & to have the Premier folks swimming with us/me - everything just seems a lot more friendly when you have 3-4 people per lane. The "noodlers" and really slow folks have figured out that with Leach, Morcom & Premier closed for the winter holidays, they'd better go over to Meyers in the mornings!

    900 (100 free/50 stroke)
    8x 50 on one min w/snorkle
    200 back/free
    3 x 200 pull (no paddles) w/20 sec rest
    3 x 200 IM (kids did them reverse, I wore zoomers & did them the normal way)
    6 x 100 kick (w/zoomers) on 2:00
    100 easy
    Total: 3400

    I've decided that I don't need to be going 5000+ every day, and that perhaps I might be able to avoid injury if I trim things back a bit. Wore compression sleeves & avoided paddles today for same reason. Bought something new - Cobroxin - which is supposed to be a homeopathic ointment based on Cobra venom - the theory behind it is promising anyway - thought I'd be a guinea pig for the cause!! Hoping my joints will allow me to join the group tomorrow for the annual 50 x 100's New Years Eve swim.
  6. Long, strange trip... 2011

    by , December 30th, 2011 at 06:50 PM (Alex's swim journal)
    OK, I woke up this morning looking for the truck that ran over me... did anyone catch a license plate? Left knee aching, opposite hip in a knot, right shoulder balled up into a hump practically (call me Igor!). I'd better leave the basketball to the kids from now on. But a good enough excuse for a clip from 1989; The Dead performing "Truckin'":

    [nomedia=""]The Grateful Dead-Shoreline Amphitheatre-Truckin' - YouTube[/nomedia]

    Long strange trip indeed! Bob Weir's shorts are a trip straight back to the late eighties (did we really wear those things?).

    My swim total reached 341.51 miles for the year today. I made the 3500 in the pool in spite of the soreness from basketball. I had my doubts at first, but I managed to loosen up enough.

    My friend Scotty did his 3500 in 53 minutes I think. I mentioned before we started that I would just focus on getting in 2500 and see how it felt at that point. I did hard 200s followed by relaxed 50s, all freestyle, no rest; 10 times through. Felt ok, so I went for a few hundred more (alternating hard/easy 100s) and hit 3200 before I stopped to debrief with Scotty, who'd just finished his two-mile. After a couple of minutes I finished off the 3500 yards with some breast stroke to cool down.

    One last swim tomorrow to finish off the short, but still strange, trip that has been 2011.
  7. Friday, Dec. 30

    by , December 30th, 2011 at 05:38 PM (The FAF AFAP Digest)

    600 various

    8 x 50 fly drills @ 1:00

    40 x 25
    1-10: backstroke kick, no fins, @ :30
    11-20: breast, long pullouts @ :30
    21-30: back shooter w/fins @ :30*
    31-40: human drill @ :35

    * Couldn't do these yesterday because of my sinuses. Doable today.

    3 x 200 w/paddles & fins @ 3:15
    50 front scull + 50 flutter kick + 50 dolphin kick on back + 50 free

    20 x 50 w/fins @ :50
    2 flutter kick w/board, 2 free working on DPS

    8 x 50 fly drills @ 1:00

    50 EZ

    Total: 4050


    Still just cruising and working on technique while I get over this nasty cold. I was hoping that the 5 days off would help my various injuries. The ankle feels better, but the elbows not so much. Tendonitis is a persistent pernicious thing ... Was hoping to go to my team's Swim in the New Year practice, but I'm not sure I'm quite up to it yet.

    Off to dinner with family and friends! Can't believe 2011 is almost over.

    Updated December 30th, 2011 at 05:47 PM by The Fortress

    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -01/02/12

    by , December 30th, 2011 at 02:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:20 3:45
    1 X 150 2:30 2:15
    1 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    6 X 50 kick 1:00
    1 X 100 swim -

    1 X 200 IM 3:30
    1 X 100 Im 1:45
    3 X 50 choice 1:05
    Three rounds

    8 X 150 free 2:30
    Swim or pull.
    Last 50 is fast on all swims

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. Video Analysis day

    by , December 30th, 2011 at 11:54 AM (Random Nonsense)
    Soup nazi says: No video for you!

    Sorry, I don't have the video to post, but I look like an over stuffed sausage casing after holiday gorging so it is for the best.

    The key things I noticed:
    - My hand sinks about 15 degrees before my stroke starts. That is a decent amount of drag I am creating.
    - I have no EVF. None. It was embarrassing. Propulsion does not being until half the underwater cycle is complete.
    - My fingers spread toward the end of my propulsion phase. Coach Dave commented that it looked like I was letting go of the water to keep pressure off my shoulders. Interesting idea. I was really surprised to see this.
    - I finish the underwater cycle pressing the water up. This wasn't too surprising after being told to finish my stroke as a kid and now I need to learn to release the water after the propulsive phase is over.

    Things I am going to change:
    - Tuesday and Thursdays are now technique days (better use of 40 minutes of pool time anyway)
    - Sat and Sun will be LT and Sprint (probably not in that order)
    - Get a cheap gorillapod (or knock off) so I can set my waterproof camera on the bottom of the pool for regular review until I figure the catch out. (use on technique days)
    - Get a swim snorkel so I can pull without breathing and maybe watch my catch some.
    - Try to find a drill progression that works on EVF. I think there is one in Championship Swimming

    Fixing EVF is hard and I left practice rather frustrated. This is not what I really want to be working on right now, but it is important enough that I will anyway. I thought I was moving in the right direction with my stroke and it seems like my catch has gone backwards since my last video review. On the plus side, fixing the sinking hand should be easier and will be quite beneficial. Fixing the spreading fingers won't be too difficult now that I am aware of it, and I am not sure about the releasing the water at the end of the stroke problem. It will probably be rather difficult to correct and it is an energy saving change so I am not going to worry about it too much.

    Dave has some surprisingly good insight (surprising because it clicked immediately) about EVF to core to hips, but it was mostly a visual. Once I got back in the water and attempted EVF thinking about his gesture I noticed that catching early also snapped my hips. My stroke has gotten to be really flat in the hips, but trying to catch early and move water without dislocating my shoulder really resulted in a what felt like a quick 180 snap in the hips. Video will probably reveal that it is not as dramatic as it feels, which is good, because if it is as dramatic as it feels I am probably over compensating.

    The good news: I am very happy with my hand entry, my right hand enters directly in front of my shoulder and pulls almost straight back, while my left hand has a good entry and a bit of S at the tail of the pull that needs to be worked out. These are both things I have worked on in the past, and improved. I also kicked! Quite surprising especially since I was supposed to take it easy so Dave could keep up with the camera.

    Team Practice SCY
    Warm up
    - 400 free
    - 200 back
    Video Analysis
    - 100 free
    Warm up 2
    - 200 kick with fins
    - 2x100 right arm/left arm/catchup/fist
    Main sets
    - 4x100 with buoy focusing on EVF
    - 4x100 with buoy and paddles focus EVF (got down to 11 strokes from 13)
    - 4x100 kick
    - 4x100 free focusing on EVF
    Cool down
    - supposed to be 500 but just got out

    EVF: Early Vertical Forearm - getting the hand and forearm perpendicular to the water surface as early as possible in the stroke.
  10. FAST FRI Dec 30, 2011 LCM: 200 FL for time

    by , December 30th, 2011 at 11:45 AM (Ande's Swimming Blog)
    FAST FRI Dec 30, 2011 LCM

    Today I renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team? Consider registering with us.

    Sun Jan 1, 2012 practice is noon to 2:00
    she has something long and tough planned

    Trained yesterday, SCY but didn't blog
    missed most of warm up
    a couple highlights were:
    8 x 125 fr on 1:25,
    didn't warm up much, barely missed it but didn't stop
    also did 8 x 100 k on 1:25 held 15's - 17's & went 1:10 on #8
    ALSO noticed my left inner thigh hurt a bit when I kicked breastroke, so no breast kick for a bit

    Subscribe to Ande's Swimming Blog

    Today was Fast Friday, Marcin from Rocket Science showed up around 6:45 to let folks try out their new suits

    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 1st
    wore Speedo endurance jammer & Rocket Science suit
    trained with Mike, Todd, Tyler, Marcio, Jim, Larry, Robert Killeen, & crazy Keith who begins each work out with a 100 fly,

    Warm Up

    24 x 50 on 45

    Main Set:

    4 rounds of
    50 FAST for time
    100 easy

    R1 FL 27,
    R2 fr 29? kinda screwed up though we were doing a 100
    R3 FL 27
    R4 FL 27

    4 rounds of
    100 fast for time
    200 easy

    R1: missed it: I change into the new Rocket Science jammer wet, so it was a bit of a struggle, BTW I really liked it
    R2 FR 1:01
    R3 FR 1:02, changed back into reg jammer
    R4 FR 1:07 cruised it
    missed some of the swim downs

    200 fast
    my original plan was to do a fast 200 free
    but our swims were in heats & Mike Varozza did a 200 fly so I decided to attempt one too
    I went out smooth and easy
    barely kicked, breathed every stroke, think my 1st 50 was around 31
    approaching the 100 I felt pretty tired & was tempted to quit or switch to backstroke,
    I rested around 5 sec at the 100,
    think I said something like, "this %#!ing hurts"
    then heard the coach and a few friends say
    "C'mon Ande just one more 100, you can do it."
    So I pushed off & kept doing fly
    on the 3rd 50 I switched to a long glide fly stroke putting a long pause out front and considered attempting to sprint that last 50
    but turned and decided just to eliminate the pause, pick up my turn over a bit and not break stroke
    went 2:40 and it hurt, maybe sometime in 2012 I'll try a 2 fly in a meet, it's been years, I think my last was in 1991, 2, or 3

    2012 Meets (I'm considering)

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

    April 25-30
    USMS SCY Nationals
    Greensboro, NC
    Order of Events

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

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

    2012 Training Phases

    Jan - Mid March
    do longhorn workouts as written

    Mid March - end of April
    SPEED, STRENGTH, & Meet Prep

    as written

    Jun to Early Aug
    SPEED, STRENGTH, & Meet Prep

    Aug (after zones) - Mid Oct
    as written

    Mid Oct - Dec
    SPEED, STRENGTH, & Meet Prep

    Updated December 30th, 2011 at 03:06 PM by ande

    Swim Workouts
  11. 12.30.11 - Friday workout

    by , December 30th, 2011 at 08:55 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp cooler ~82. Wore drag suit except on timed 200 IM. Felt pretty good today. Held sub 1:10s on the 4 x 100s (2nd and 3rd iterations) and made the 4 x 100 on 1:15 with a drag suit on. Good confidence builder for Monday's challenge set.


    500 Warm up

    4 x 100 - 1:30 (Held 1:15s)
    4 x 100 - 1:40 (#1 Kick 1st 25; #2 Kick 4th 25; #3 Kick 1st 50; #4 Kick 2nd 50)
    4 x 75 - 1:10 1st 25 fly (I did the last 2 fly/back/breast)
    50 Easy

    4 x 100 - 1:25 (Held 1:10s)
    4 x 100 - 1:40 (#1 Kick 1st 25; #2 Kick 4th 25; #3 Kick 1st 50; #4 Kick 2nd 50)
    4 x 75 - 1:10 1st 25 back (I did back/breast/free)
    50 Easy

    4 x 100 - 1:20 (Held 1:10s)
    4 x 100 - 1:40 (#1 Kick 1st 25; #2 Kick 4th 25; #3 Kick 1st 50; #4 Kick 2nd 50)
    4 x 75 - 1:10 1st 25 breast (I did breast/free/fly)
    50 Easy

    4 x 100 - 1:15 (1:11, 1:14, 1:14, 1:10)
    50 Easy

    200 IM Timed (2:37)

    200 Cool down

    (4800 Total)
    Swim Workouts
  12. Wow what a descending set

    by , December 30th, 2011 at 07:43 AM (Mixing it up this year)
    The annual swim 100x50 set. I did use my paddles & bouy.

    200 easy

    Total 5200 meters
  13. 339.52 miles so far...

    by , December 29th, 2011 at 11:39 PM (Alex's swim journal)
    ...I'll probably have two more swims before the New Year. Today felt a little better; got into rhythm sooner. 3000 straight, no breaks, though I did mix in a relaxed (gliding) 50 after every 100.

    Tomorrow I'm going 3500, see if I can bring it in under an hour. 2 more miles! I love watching the mileage rack up in my FLOG.

    I'm starting to get the hang of my higher stroke-rate; bilateral breathing is so much easier. Basketball with the 6th-graders this morning was much more difficult!

    Part of the whole mid-life crisis thing is hearing that voice inside that says "this is probably going to hurt later, dude, you're not 17 anymore" and answering, "whatever, I'm gonna see if I can still get over the rim on a lay-up."

    Still dreaming... but I'm in good company; for "Man of La Mancha" (and Spanish literature) fans, here's a picture of one of my favorite dreamers in an old Mexican restaurant in Austin, TX (El Gallo on South Congress):
    Click image for larger version. 

Name:	El_gallo_donQ.jpg 
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    Don Quixote!

    Updated December 30th, 2011 at 06:18 PM by mcnair (image wasn't appearing on Firefox browser)

  14. Thursday, December 29th, 2011 5:00am & 6:00pm

    by , December 29th, 2011 at 10:51 PM (Fast Food Makes for Fast Swimming!)
    Morning workout:

    400 Free
    200 Kick w/ board
    400 IM Drill

    4 x 50 Kick w/ board @ 1:00
    4 x 75 Fly @ 1:20 (:53ish)
    4 x 50 Kick w/ board @ 1:00
    4 x 75 Fly @ 1:15 (:53-:55s)
    4 x 50 Kick w/ board @ 1:00
    4 x 75 Fly @ 1:10 (:55s)
    4 x 50 Kick w/ board @ 1:00
    4 x 75 FREE @ :55 (:52s) <--These were pretty tough after all the fly

    100 EZ

    3100 Yards


    P.M. workout:

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

    The public swim was insane tonight on the other half of the pool. During the last 200 IM of my warmup the population inside the pool increased by 20 or so people!! I saw the guards start counting heads in the pool to see if they were going to have to have 3 out of deck at a time. It was NUTS!! I'm glad I was by myself in the middle of 3 lap lanes!! Still wavy as hell!!

    4 x 125 Free @ 1:40 (1:28-1:30s)

    10 x 50 Kick w/ board @ 1:00

    10 x 50 Free Pull @ :40 (:35s up to "make 'em")

    2500 Yards


    Other good news (kind of): I got invited to swim with the high school boys at their Saturday practice this weekend. They're doing the 100x100s from 8am-11am. OH BOY...I'm just thrilled!! I'll do as much as I can, but my body's really only conditioned for 3000-3500 yards at a time, and then the happens!
  15. It's a Beautiful Day in the Neighborhood 12/29/11

    by , December 29th, 2011 at 08:34 PM (Workout Swimmer)
    Once again, my elbows got in the way. I can blame the problem today directly on my husbands stupid car - which is a stickshift & I had to drive all day yesterday & I could feel the pain early in the day. Didn't take any more prednisone, but did try some cataflam, but to no avail. My rule of thumb is to get out when the pain becomes sharp - dull achy pain is tolerable, but sharp pain indicates possible further damage, so I got out. The workout was a mess too - 1/2 of the people were doing the "50 x 100's" which is usually reserved for NY Eve, and then 3 or 4 of us were doing 8 x 300 (plus our warmup) and a couple were mixed in just doing whatever, I guess. It was rather disconcerting. The weather was beautiful, however, and you couldn't have asked for a more lovely day to be outside swimming - in December!

    400 warmup - various
    9 x 100, 3 on 1:30, 3 on 1:25, 3 on 1:20 w/easy 50 after 3 & 6
    4 x 300 - first one every 4th lap off stroke,
    2nd one 2 x 150 IM twitch
    3rd one 3 x 100 kick on 2:00
    4th one 6 x 50 on :45
    The original plan was to repeat the 300's switching the 3 x 100 to 100's on the 1:20, and doing the 50's kick on the minute.
    Total: 2600

    Took a Vicodin when I got home. Don't remember much after that - but my elbows aren't hurting.
  16. Workout 12/29/11: Last for 2011

    by , December 29th, 2011 at 07:41 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 Back
    500 IM
    - 125 of each stroke
    - Swim/Kick/right arm/left arm/Swim

    Main Set:
    - 2 x 200 FR Pull w/ Buoy on 2:40
    - :30 sec q-break
    - 4 x 100 Kick on 1:45 (FR w/ board, BK w/o, SDK, mix)
    - :30 sec q-break
    - 1 x 400 FR Pull with Buoy on 5:00
    - 1 x 400 IM on 6:00

    6 x 50 on :50
    - 25 drill/25 DPS

    200 easy w/d

    (3000 yd/50 min)

    I have decided this will be my last workout for the year, as I will work through the weekend (yep, retail pharmacy gets to work New Year's Day now) and the pool is closed on the weekend. IF I was super motivated I could get in before work tomorrow, but I'm not. That's ok with me.

    I had 400's on the brain today. I pulled 2:24, 2:23 on the 200's, made all the kicks with 5-10 sr, pulled the 400 on 4:56, and then did my first ever 400 IM. I kept track of my times as I changed strokes: 1:15, 2:40, 4:30, 5:43. Obviously my breaststroke is very slow, so I will start to improve that by checking out the forums here and also asking the AG team in town for some help. (I can swim that in February at the Valentine's meet.)

    I completed my GTD entry and come up with: My Go The Distance 2011 Progress
    235.24 miles swum (=414,026 yards, =378,585 meters). Last year I swam 137 miles, so added almost 100 this year. I will have a goal of 250 miles for 2012. I pray for everyone to have a safe and enjoyable New Year, and look forward to some more fun adventures in the water!

    Tags: 400 im
    Swim Workouts
  17. Thursday, Dec. 29

    by , December 29th, 2011 at 06:27 PM (The FAF AFAP Digest)

    600 various

    4 x through:

    200 kick w/fins @ 3:00
    2 x 100 free w/paddles @ 1:30
    4 x 50 stroke drill/IM order @ 1:00

    50 EZ

    Total: 3050


    Unlike Patrick, I have not been experiencing holiday bliss in lieu of swimming. In fact, I've been wondering if the Fort Fam was on the naughty list. Teen Fort just recovered from a nasty bout of flu. On Xmas day, Mr. Fort had a 24 hour bug and my sniffles turned into a massive head cold. Two days later, Lil Fort got the 24 hour bug (why does it always come at 3:00 am?!) So I was H2O free for 5 days and watched endless episodes of Breaking Bad. I just did a cruiser workout today, as I'm still recovering. I wish I knew why I have such a crap immune system! I'm trying not to fret unduly about it, though, as I feel like I largely had a fantastic year of racing.

    Year in Review:

    I didn't swim as many meets this year, only 6 -- the least in my masters career. I scratched a couple meets due to injury or illness. Thoughts and lessons learned:

    -- Advise Mr. Fort how little I ended up competing this year so that I am, ipso facto, entitled to more meets!

    March, Warrenton SCY meet:
    -- Rested a few days and cranked out 3 very good SCY times, two just off PRs.

    March, Albatross SCM meet:
    -- The best 3 hours of swimming in my life. Afternoon meets clearly agree with me!

    April, SCY Zones (1 day):
    -- Didn't rest for this meet. Should have, as my times were meh. This year, I will rest some for Zones and just keep resting for SCY Nationals.

    August, LCM Nats (3 day)
    -- Having no meets between April & August is really not ideal.
    -- Taking a 2 week vacation in June is not conducive to fast swimming in early August.
    -- Unlike some, I need to train long course to race long course. Hopefully, I can squeeze some in next summer.
    -- This was a subpar meet for me except for the 50 back.

    October, Sprint Classic SCY
    -- Swam a fast 50 back and some fast 25s coming off a sickness taper.

    December, NE SCM Champs (2 day)
    -- A great meet for me in all 5 events.
    -- High intensity training clearly came through for me as I had no aerobic base whatsoever after events of the summer and fall.

    Best swim of the year:
    50 back SCM, 30.58

    Worst swim of the year:
    100 fly LCM
    -- retiring from this event

    Schedule for 2012:

    So far on the radar:

    March 3: Frank Clark Masters Open @ Greensboro NC

    March 17: Albatross Open @ Bethesda MD

    April 14-15: Colonies Zones @ GMU

    April 27-29: SCY Nationals @ Greensboro

    -- I'd ideally like to do something in Feb., but not sure what works.

    Updated December 29th, 2011 at 09:25 PM by The Fortress

    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -12/30/11

    by , December 29th, 2011 at 01:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 200 3:45 3:30
    3 X 100 2:00 1:45
    Three rounds. Round 1 intervals left, rounds 2&3 right.

    4 X 400 free 6:40
    Swim or pull.
    Descend 1-4


    1 X 100 swim

    1 X 300 kick

    5 X {4 X 50 1:05
    Choice. Swim each round, #1 easy then descend 2-3-4 to fast.
    Round 5 is your warm down, swim them all easy.

    4500 M/Y
    Swim Workouts
  19. Near end of Week 4

    by , December 29th, 2011 at 10:36 AM (Chowmi's Blog)
    Wed, 12/28
    SCM, Baylor Fitness Center noon workout

    400 warmup

    Kicky Set:
    12 x 25 kick
    odd fast :25
    even easy :35

    4 x 250 pull
    ==>swam this. yes, ALL of it!!!! Mindless drivel.

    Finally, a good swim set!
    3 x 100's on 1:35 smooth
    50 easy (leader's choice send off (ie, let's regroup!)
    3 x 100's on 1:20 fast 1:12, 1:14 1:14
    a bit tough at the end

    50 easy

    12 x 25 on :40
    3 rounds of 4
    1 - underwater
    2 -easy
    3 -sprint fr/fly/fr :sub 14
    4 - easy

    50 easy

    The end!

    Not only did I do the entire 4 x 250's, I didn't miscount either! While continuing to amaze myself, I don't really find much meaning in doing 250's. Used "arms at 60% effort" for that set. Perhaps if I were a 500 swimmer, and was doing "pace at back half 500 speed", or descends, or 200 plus xx pace or something like that it would be fun.

    Had some good speed at the end on the sprint 25's.

    Next up:
    One vasa day
    Got my mini trampoline and starting that as well!
  20. 12.29.11 - Thursday workout

    by , December 29th, 2011 at 09:32 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~82. Wore drag suit for first half of workout.


    500 Warm up
    200 IM Moderate pace

    4 x 200 IM/200 IM Kick
    #1: IM - 3:15, Kick - 3:45
    #2: IM - 3:10, Kick - 3:40
    #3: IM - 3:05, Kick - 3:35
    #4: IM - 3:00, Kick - 3:30
    100 Easy (Removed drag suit)

    4 x 200 IM/200 IM Kick (Switched to Br Kick)
    #1: IM - 2:55, Kick - 3:25
    #2: IM - 2:50, Kick - 3:20
    #3: IM - 2:45, Kick - 3:15
    #4: IM - 2:40, Kick - 3:10
    100 Easy (Removed drag suit)
    Did fine on the first 4. Made it through the third IM/Kick on the second 4. IM on 2:40 was just too much at that point. Almost caught up and made the interval for the kick but ended up paying a hard price for that effort later on.

    200 IM Timed (2:38.5)
    50 Easy

    12 x 50 Pull - 1:00 Easy/Hard
    Made 28s and 29s on the Hard pulls.

    150 Cool down - this is where I paid for the hard breast stroke kick earlier. For cool down, I've been doing 8 x 25 IM order down easy/back dive with a couple hard strokes. My back stroke start was atrocious. Hit the water flat on my back. Hurt a little but probably sounded a lot worse. The breast stroke start was the killer though. As soon as I left the block, both my quads seized up with my legs fully extended. My first thought was that I'm in a lot of trouble because I'm not going to be able to swim if I can't move my legs. Then I remembered that I had just done 12 x 50 pull and my legs aren't all that critical. So, I glided to the shallow end, stood up and waited for my legs to uncramp. Took a minute or so before the cramp let go. Probably the longest I've ever dealt with something like that.

    (5100 Total)
    Swim Workouts