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  1. Sarasota Y Sharks Masters 5:30 AM Workout -06/20/11

    by , June 17th, 2011 at 01:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    6 X 50 1:00 :50
    Two times, round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 kick 2:30
    6 X 50 kick 1:15
    odd: moderate even: build to fast
    1 X 100 easy swim

    3 X {3 X 100 free 1:50
    Descend 1-3; #3 @ 100%
    Break between rounds

    16 X 50 1:00
    Four of each stroke. Go 1:15 on the breast swims.

    WARM DOWN: 4 X 50 easy 1:00

    4000M
    Categories
    Swim Workouts
  2. Friday, 6/17/11

    by , June 17th, 2011 at 12:06 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up
    300 swim free
    10 x 50:
    2/1:00 build - 1/55 strong
    2/1:00 build - 1/50 very strong
    2/1:00 build - 1/45 Fast
    1 easy
    - was around 40 on the builds, went 35-33-31 on the strong, v. strong & fast

    Main Set
    1 x 600/30 sr, moderate, neg split
    - went 4:30 then 4:15 for each half
    4 x 150/15 sr desc
    - went 2:15-2:07-2:05-2:00
    8 x 75/1:15 strong build
    - averaged 1:00 on these

    Fly Sprint set
    12 x 25/40
    odds sprint fly with 12.5 underwater kick
    evens moderate free
    - was taking 12 kicks to breakout and real close to midpool each time. Times 18 - 20

    Cool down
    100 easy

    Total: 3000 yards

    Updated June 17th, 2011 at 01:41 PM by poolraat

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  3. Friday, June 17, 2011 5:00am

    by , June 17th, 2011 at 10:38 AM (Fast Food Makes for Fast Swimming!)
    Only was able to swim for 30 minutes today, had to work early.

    Warmup:
    300 Free
    200 Fly Drill

    6 x 100 Free @ 1:15

    4 x 50 Kick w/ board @ 1:00

    12 x 25 Odds Fly @ :30, Evens Free @ :20

    100 EZ
    -------------
    1700 Yards in 30 minutes
  4. Decent breakthrough today

    by , June 17th, 2011 at 08:57 AM (Pete's swim blog)
    I used to have no catch. Stiff straight wrist all the way through my stroke. Someone finally pointed it out to me yesterday. Sure makes a big difference. It also works a slightly different muscle group which is now very sore. I'm excited about developing this further. Gives me a lot of confidence going into Nationals.

    LCM

    200 Free
    400 Kick down/Free back
    400 Free

    2 x 200 Kick
    2 x 200 Free
    2 x 200 Kick

    3 times through
    * 200 Stroke down/Free back
    * 4 x 50 Free down/Stroke back
    * 200 Pull

    400 IM Drill
    3 x 50 IM order
    100 Free Fast
    3 x 100 Free negative split
    3 x 50 choice stroke

    100 Cool Down

    (5200m Total)

    Updated June 17th, 2011 at 10:04 AM by pmccoy

    Categories
    Swim Workouts
  5. Getting ready

    The Manhattan Island Marathon Swim is this Saturday, and I’m swimming a 2-person relay with my friend John Humenik. As the event gets closer I’m getting both excited and nervous—excited about the swim itself, nervous about all the logistics involved in getting me and my stuff to where they need to be on Saturday morning before the race starts. This afternoon we have a 3-hour(!) mandatory meeting to go over race details.

    Each MIMS swimmer and relay has a motor boat and a kayaker or two accompanying them around the island. Swimmers, kayakers, and boats all leave from slightly different places. On Saturday I will have to go to the boat loading area to drop off the gear I want onboard, say goodbye to my relay-mate and crew there so they can board the boat, walk over to the start area for individual and lead relay swimmers (about ½ mile away),check in, find my kayaker in the nearby kayak start area and give him my first feed and emergency inhaler (just in case), then get myself back to the start area in time for final instructions and press conference. I think finally getting in the water and swimming will be a relief after all that!

    Our relay consists of alternating 2-hour legs. I’ll lead off, and will probably swim twice. The race start will be done in waves this year (there are 35 solo swimmers and 7 relays). We’ve been seeded into the 3rd and fastest wave, along with the 9 top solo swimmers. It will be pretty cool to get to start with the stars, but I expect to see them for all of about 2 minutes before they disappear from sight for the rest of the day! It should be an exciting race up front. My new swim buddy Ollie who swam with us at Brighton earlier this week is billed as one of the favorites to win the whole thing!

    There’s supposed to be some sort of GPS system set up to track swimmers—I think you can find a "track swimmer" link here. My team is the jH20s.
    Correction: Only a few swimmers can be tracked--we're not one of them.

    I did get in two very relaxing swims at Brighton over the past 2 days. I’m sort of tapering for this event mentally, simply focusing on doing whatever feels fun and happy-making rather than worrying about how much or how fast I’m swimming. Wednesday I swam the loop, and yesterday I went out to the pier and back. Both days the water was very clear, with easy swells that seemed to help me along gently in both directions. I hope the water is as kind to me on Saturday! Yesterday’s swim was part of a MIMS/CIBBOWS meet-and-greet-and-swim organized by Chaos (that phrase does sounds odd, I mean the swimmer/forumite, not the concept). I got to meet some more visiting swimmers from Australia, Colorado, and California, as well as see Evmo from Chicago again. It was a nice time.

    Oh, and an update about the most important preparations for this weekend: I decided to make both chocolate and gingerbread cupcakes! I haven’t made the icing yet, but I think I’ll stick to the cream-cheese with raspberries for both, with sprinkles of course!

    Updated June 17th, 2011 at 05:23 PM by swimsuit addict

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  6. Good Workout despite all the aches and pains

    by , June 17th, 2011 at 08:16 AM (Mixing it up this year)
    Getting old stinks! I am not even 50 yet I feel like I am 75 most mornings.

    Did manage a decent workout today.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 50 fast rest moderate
    5x100@:10R Free w/fins catch up at hip drill
    500 Free kick w/fins rotational kicking
    8x50 from block 15 meter sprint then easy to next 15 meter mark then 15 meters back fast into wall and turn but don't push off.
    100 Free

    Total 3000 meters
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  7. My god, my output has been...

    by , June 16th, 2011 at 07:26 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    ...pathetic this year.

    Only five vlogs posted in 2011, six if you include this one.


    The reason: the Dour Economy has finally caught up with your humble correspondent.


    In his novel,
    David Copperfield, Charles Dickens famously wrote:

    Annual income twenty pounds, annual expenditure nineteen six, result happiness.

    Annual income twenty pounds, annual expenditure twenty pound ought and six, result misery.

    I am not well versed in British currency, but in American dollars, I think the second half of the following translated quote more accurately reflects my own situation:


    Annual income $62,000, annual expenditure $61,000, result happiness.

    Annual income $62,000, annual expenditure $278,000, result suffocation.



    Author Dickens apparently coming up a twopence short himself on the happiness-misery spectrum.

    My friend Charlie H., who killed himself in the midst of the depression phase of his bipolar disorder, used to say the definition of "middle class" was when "expenses equal all income and every available penny of credit."


    For too long has this applied to your middle class sucker correspondent, one-time contributing "driver" of the US Economy by my consumer behavior!
    In retrospect, I can't believe how much money I squandered on ramen noodles, health insurance premiums, and...well, that's most of what I spent, but it was way too much. Why, oh why, did I think I deserved detached retina surgery when I so clearly had the other healthy eye! Spendthrift!

    In any event, I have been scrambling around for months now, trying to bring things into some semblance of balance, so far with mixed (at best) success.

    The frenzy and time consumption such has required of me has put something of a damper on my leisure time, i.e., those
    seemingly endless hours I once wiled away watching TV, sampling different types of bonbons, napping to the accompaniment of Power Lunch and/or golf tournaments, and deluding myself into believing things were all right.

    Such was the
    Golden Age of swim vlogging for me.

    But times have changed.


    Of late, I have become deeply immersed in the
    Merde Age.

    I suspect I am not entirely alone here, but we who at last come to recognize ourselves as Life's Failures invariably sweeten the excruciation of our situation by telling ourselves that we alone have been fools and numbskulls.


    In any event, this past weekend, I traveled to Philadelphia with my older son, Ben, who is a student at Temple, and helped him move stuff from his current apartment to his new apartment. We then went to my brother John's house in Ocean City, New Jersey. The next day, I swam the 5K Bridge-to-Bridge swim in Atlantic City.


    Two of my new 1776 teammates were there: Vibeke Swanson and Jack Martin. Hopefully, my brother will be able to put together a movie about the race in the foreseeable future.


    This event was increasingly typical of the kind of swimming competitions I can (barely) afford these days: cheap, drivable, and in a location where I can stay for free and eat free food.


    The Yiddish word for people like me is
    schnorer.

    I am determined to turn my withered fortunes around!


    I want, for at least a few seconds before I die, to become whatever the Yiddish word is for mensch!

    It is on this note, and against the backdrop of this aspiration, that I am proud to announce the formation of a new company specializing in swimming jammers as an advertising vehicle.

    Based on a concept suggested by Thornton triplet, Michael P. McDonnell of Libertyville, Illinois, I thought I would briefly introduce the new venture in today's vlog, then expound upon it at much greater length in the near future.




    Ideator savant, Michael P. McDonnell, AKA bzaks1424
    [ame="http://forums.usms.org/member.php?u=19682"]U.S. Masters Swimming Discussion Forums[/ame] (Drop Michael a line of tremendous gratitude for his contribution to the evolution of swimming apparel.)

    For now, here is a visual to peak your
    interest and investment dollars:



    Investing money you have and/or could borrow in Jim's new suit apparel start-up, result happiness.

    Failure to invest money you have and/or could borrow in Jim's new suit apparel start-up, result misery.

    Updated June 16th, 2011 at 11:48 PM by jim thornton

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  8. Friday, 6/16/11

    by , June 16th, 2011 at 07:07 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (600)
    400 swim
    - 200 free/200 back
    200 Kick
    - on back in streamline

    Back Drill Set: (400)
    1 x Set:
    2 x 25 deep catch
    50 right side
    50 left side
    50 12 - 3 - 12
    50 w/cup
    4 x 25 + 20 sec Wall Kick
    50 swim build

    Back Swim (800)
    8 x 50/1:10 strong tempo
    - ave 45
    8 x 25/40 Very strong
    - ave 20-21
    8 x 12.5/40 FAST
    - no times on these

    Distance Free Pull (1000)
    With Hand Paddles:
    2 x 500/10 - 20sr build each
    - with big paddles, went 7:50, rest 10 sec, 7:45

    Warm down
    100 easy

    Total: 2900 meters
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    Uncategorized
  9. Thursday, June 16

    by , June 16th, 2011 at 05:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    8 x 50 drill
    4 fly
    4 breast w/small paddles (forearm burn)

    8 x mini burst 25s

    Main Set:

    Rich A.'s broken 100s --

    4 x (100 AFAP w/fins @ 7:00 + 200 EZ)
    -- :15 rest at 50 and 75
    -- kick last 25 (except breast); used board
    -- serious leg burn with the last 25 kick

    #1 fly, 1:22 - 30 = 52 (25/27)
    #2 breast, 1:33 = 1:03 (31/32)
    #3 fly, 1:21 - 30 = 51 (25/26)
    #4 IM, 1:23 - 30 = 53 (25/28)

    -- I was extremely saddened that I had to warm down and get out and thus couldn't do any more 100s.
    -- The last couple times I did broken 100s, I was out in 24, so I'm apparently slowing down. I'm blaming it on poor breakouts.
    -- I am at a loss as to how quickly to stroke in evil. If I turn over fast, I don't get my head all the way down underwater between the arms. If I slow down, I feel slow.

    Warm down:

    8 x 50 w/paddles
    odds = free
    evens = back kick

    Total: 2900

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Wasn't exceedingly sore from weights today, though I could feel my shoulders were somewhat fatigued on fly. Need to do the Rich A. set more often. Feel like I got some solid speed work in this week; now going to waste it all away on vaca. Not sure if I'll get in a workout tomorrow with my son's graduation and a plane flight. But I shall try.

    Jazz will be glad to know I fear that hypertrophy is setting in in the upper body.

    Damn fins did a number on my pedicure.

    Updated June 16th, 2011 at 06:01 PM by The Fortress

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -06/17/11

    by , June 16th, 2011 at 02:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    3 X 100 2:00 1:45
    4 X 50 1:00 1:00
    1 X 100 kick 2:30 -
    Twice. Round 1 intervals left, 2 right.
    Descend 50's 1-4 on round 2.

    2 X 50 easy 1:15
    1 x 50 fast 1:15
    2 x 50 easy 1:15
    1 X 100 fast 2:00
    1 X 50 easy -
    Twice through with a break between rounds.

    3 X 100 kick 2:30
    1 X 100 easy swim

    1 X 400 free 6:00
    4 X 100 1:40
    1 X 300 4:40
    3 X 100 1:30

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  11. Back to LCM... to Stay???

    by , June 16th, 2011 at 11:22 AM (Year Three: The Road Back)
    Arriving at the pool this morning, I was pleasantly surprised by the LCM format. I am hoping it now stays this way throughout the remainder of the long course season. Plus the age group team that swims there is hosting a LCM event in a couple of weeks, so I'm hoping it will stay so that they can practice in LCM too! Keep you fingers crossed....

    Here's what we did today:
    200 Warm-Up (was supposed to be 400, but I was chatting....)
    5 sets:
    - 1 x 50 Drill/Swim on 1:10
    - 1 x 50 Kick/Swim on 1:10 (did kick w/o fins!)
    3 x 100 Free on 2:15
    3 x 100 Free on 2:10
    3 x 100 Free on 2:05
    3 x 100 Free on 2:00
    3 x 100 Free on 1:55
    3 x 100 Kick w/ fins on 1:50
    3 x 100 Free w/ fins on 1:45
    3 x 100 Free w/ fins on 1:40
    300 Cool-Down
    Total Meters - 3400

    Once the 100s started, I ended up jumping lanes. I went from being last in a lane of 5 swimmers (read: no place to hold on between intervals, so was always treading water) to being first in a lane of 3. While I felt bad leaving my typical lane mates, I needed to be able to hold on between swims. Plus... it's nice to lead once in a while instead of always being at the back of the pack. Besides, they understood. Five in a lane when other lanes have only two swimmers.... just thought I'd even it out a bit.

    Relatively easy day after I get off work today - just a cross country parent meeting for the high school team later. Tomorrow, however, will be a different story. After swimming and work, I get to drive up to Purdue to pick up my daughter from her engineering camp. Hope she had a wonderful time - and at least the weather should have been really nice except for yesterday's storms.

    Enjoy your swims!
    Categories
    Swim Workouts
  12. Thursday, June 16, 2011 5:00am

    by , June 16th, 2011 at 10:52 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    300 Free Pull
    100 Fly Drill

    3 x thru:
    2 x 200 IM @ 3:00
    2 x 100 IM @ 1:30
    2 x 50 Stroke (did Fly/Back/Breast by round) @ :50
    1:00 rest between rounds

    --------------
    2700 Yards

    I was following a younger girl who was doing all freestyle for the set. I would catch her in the fly, fall back during the middle of the IM, and try to catch her again during the free. It was easier to do in the 200s.
  13. Working on stroke problems - Thursday workout

    by , June 16th, 2011 at 09:08 AM (Pete's swim blog)
    Dave was back today so I drafted a lot. It is easier but I'm not sure if it helps me get faster. Lots of varied breathing sets. I stink at breathing on my left side and have avoided fixing that for years. Brooke decided it has become his personal project to fix that. He seems to think that more left side breathing will work our some of the stroke problems I'm having. I'm open to it so I give it my best effort.

    LCM

    600 Warm up
    4 x 100 Down Free back IM order
    100 Easy

    300 Kick/Catch-up/Breathe Right
    300 Kick/Catch-up/Breathe Left
    300 Kick/Catch-up/Alternate breathing

    4 times through
    * 3 x 50 Stroke
    * 100 Free Breathe Left/Right/Alternate/Choice
    * 50 Free sprint

    4 x 200 Pull Breathe Left/Alternate/Right/Alternate

    3 times through
    * 50 Stroke sprint
    * 100 Free Breathe Left/Right/Alternate/Choice
    * 50 Stroke sprint

    2 x 500 - 7:45 (7:25, 7:25)
    I pretty much drafted the whole way on this one.

    200 IM Easy cool down

    (5800m Total)
    Categories
    Swim Workouts
  14. Thunder and lightening doesn't stop us

    by , June 16th, 2011 at 07:37 AM (Mixing it up this year)
    This morning I was so tempted to sleep in but drug my self out of bed any way. After all as long as I am heading to the Aquatic Center they will be open, storming or not!

    Craig Harney and I had the entire long course pool to our selves for the first hour!

    500 Free
    10x50@1:15 Fly drill w/fins all with 15+meter kick out odds skull drill evens stoneskipper
    500 Free kick w/fins
    10x50@1:15 Breast pull w/fins all with 15+meter kick out made 1/2 pool on the first one!
    500 Free w/snorkle every 4th 50 kick

    Total 2500 meters
    Categories
    Uncategorized
  15. Wednesday, June 15, 2011 5:00am

    by , June 15th, 2011 at 11:19 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    500 Free
    300 Free Pull
    200 Fly Drill

    10 x 50 Free @ :45

    8 x 75 IMs no free @ 1:15

    w/ group:
    8 x 25s Fast Kick w/ zoomers (did SDK) @ :45
    2 x 50s Free (fast kick/slow arms)
    -----------------
    2400 Yards

    Tonight I finally decided to get back into the P90X DVDs again. Did about 45 minutes of the UML (Upper/Middle/Lower) workout. It was kind of fun with my 2 younger kids side by side with me trying to imitate the motions. It was tough, I was only able to do about 2/3 of each different interval before collapsing in exhaustion. I haven't done any of these workouts since before USMS Nationals, so my body's not really ready for it.
  16. Whip-it Wednesday!

    by , June 15th, 2011 at 09:01 PM (Swimming, Life, and Other Stuff!)
    You've gotta love a day that starts off with a loud thunder-booming rainstorm! We kept all 760 Freshman in the field house for the first 1.25 hours and assigned a nutrition article review + time for their final's study guide! The remaining rotation slots were shortened and that equals a pretty sweet day!
    I did a short solo swim at the Monon. I felt crappy, tired, and depressed. My condition radically improved upon the completion of my swim!
    **500 Free warm-up swim
    **2 X 250 Free @ 4:00
    **4 X 125 IM (50 stroke IM roll order) @ 2:30
    **5 X 100 Free @ 1:45
    **8 X 50 @ :50

    2,400 scy

    I visited my dermatologist today and had a few Actinic Kerasotes frozen off my face (both cheeks) and hand. Currently they have morphed into large blisters. I was told they will look lots worse before they start looking better. I may need to wear a veil and gloves to summer school tomorrow!
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  17. Wed., June 15

    by , June 15th, 2011 at 08:40 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    long arm crunches
    power wheel roll outs, 2 x 25
    power wheel pike ups, 2 x 10
    cable twist w/yoga ball, each side -- 45 x 1 x 10, 50 x 1 x 10

    HS shoulder press, 70 x 5 x 5 -- Q style
    -- Treaded carefully on these; easier as a I went along.
    squat machine, 220 x 1 x 10, 224 x 2 x 10
    dumbbell row, each arm -- 35 x 1 x 10, 40 x 2 x 10
    box jumps, 10
    knee tuck jumps, 10
    altitude drops, 10

    -- Went to racquetball court and did 10 minutes of 5-6 different kinds of med ball slams


    Swim/SCM/Outside @ Gym:

    Warm up:

    600 various

    Main sets:

    24 x 25 drill
    6 of each stroke

    10 x 50
    25 easy speed fly w/fins + easy back kick

    10 x 50 w/paddles
    odds = 25 scull + 25 overkick free
    evens = 25 torque drill + 25 overkick free

    50 EZ

    Total: 2250 m

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Got in a decent session at the gym. The 2 boxes in my gym had disappeared for a couple weeks to my disgruntlement. So I was very happy to see a new set of boxes appropriate for box jumps and altitude drops!

    Just did a recovery swim right at my gym. It was a gorgeous day here in the metro DC area -- perfect to swim slowly outside (except for backstroke of course). There was a speedy college swimmer from UNC there. She did breast with dolphin kick with small paddles, which looked pretty cool; I may need to try that. I let myself sit in the sun for a whole 10 minutes before dashing off for errands. (Thought of Bob and decided that 10 minutes was meditation. )

    Updated June 15th, 2011 at 11:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. I'm tired of thinking up creative titles!

    by , June 15th, 2011 at 07:51 PM (Trying to Train Smarter, Not Just Harder)
    Something was wrong with my arms today - I felt like I was swimming in mud.

    600 back/free
    500 pull
    5 x 100 stroke/free (I did back & breast)
    100 easy
    3 x 200 breast/free on 3:45 (this was miserable - I was actually supposed to be doing it all breastroke - but I barely go a 3:45 200m breast when I'm going all out! -- part of the disadvantage of swimming with the kids I guess - it's very easy for me to feel demoralized.)
    4 x 200 free on 3:00
    100 easy

    And then I got out - excuse - I had to go to work - reality - I felt like I was a small salmon swimming upstream. Then when I got home, found out Wes had gotten out at the 2nd 200 free!! Ahead of his mother? Wow - he must be really tired. I don't think I would ever get out of practice before my mother. No way. No how. Anyways, Total of 3200 LCM which is way below my usual distance, but that's ok, I know I'll make up for it tomorrow or Friday, or Saturday. . . .

    Time to put in my entry for Nationals!! Talked to Jennifer A about possibly sharing a room, since both our hubbies can't go. Might be nice - even though we aren't on the same team!!
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  19. Wednesday, 6/15/11

    by , June 15th, 2011 at 07:00 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (900)
    200 swim - 200 kick - 200 pull
    300 swim with snorkel - 50 kick (25 R side - 25 L side) - 50 swim

    Set #1 (500)
    10 x 50:
    3/1:00, 1/55
    2/1:00, 1/50
    1/1:00, 1/45
    - swam free, averaged 42-43 on all

    Set #2 (1500)
    5 x 300/15 SR, free
    - went 4:45 - 4:55 - 5:00 - 4:55 - 4:45

    Warm down (200)
    50 easy back - 50 moderate back - 100 easy free

    Total: 3100 meters
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  20. Tues June 14, 2011

    by , June 15th, 2011 at 03:20 PM (Canuck Countdown)
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    WARM UP
    400 free
    300 as 25 back alternating with 25 breast
    200 kick
    100 scull

    20 x 50 @ 1:00 as
    4 x 50 alt flutter and dolphin kick
    4 x 50 alt single arm free and fly
    4 x 50 alt free with dolphin kick and fly with flutter kick
    8 x 50 alt free and fly (descend in pairs)

    Main Set
    with paddles and pullbuoy, continuous
    1 x 100 free @ 1:20
    1 x 100 free @ 1:25
    2 x 100 free @ 1:20
    2 x 100 free @ 1:25
    3 x 100 free @ 1:20
    3 x 100 free @ 1:25

    with paddles and pullbuoy, continuous
    1 x 50 back @ :50
    1 x 50 back @ :55
    2 x 50 back @ :50
    2 x 50 back @ :55
    3 x 50 back @ :50
    3 x 50 back @ :55

    100 EZ

    Total Distance = 4000 meters

    Commentary
    I really enjoyed the 12 x 100 pull. I didn't have any problems with the set at all, but I was the only one in the entire pool who was able to complete it. I held 1:10 - 1:14 throughout.

    I decided to join the Alberta Summer Swimming Association (ASSA) this year so that I could swim a few off-season meets. Background: Here in Canada, our season unofficially ends upon completion of our annual Nationals competition, which is always held on the Friday thru Monday of our May long weekend. And our season doesn't unofficially begin again until September. While some swimmers will continue to train, most don't compete unless they travel abroad or do open water swims. In years past, Masters swimmers weren't able to compete in ASSA events. However, this year ASSA made adjustments to their eligibility requirements that allow Masters swimmers to compete. For more info, check out the link above.

    Anyhow, I'm going to swim in my first ASSA meet on Saturday. Entered 50 free, 50 back, 100 back, and 100 breast. Although I'm almost exclusively a freestyler, I swam all 18 short course events this year for the first time ever. Now I want to try to improve my times and rankings in some off events, and these ASSA meets will give me a chance to do that. Also - following the prescription of Rich Abrahams - I'm going to try to get 15,000 meters of race effort in before I go to Worlds and/or USMS Nationals next summer. Swimming a few ASSA meets will help me towards that goal this summer.

    I have a question about race effort swimming outside of meets, though. Should it only be applied to shorter distances (50s and 100s) or does it make sense to try to do race effort swims across the board? Being a freestyler / flyer, that would mean 50 - 1500 free and 50 - 100 fly for me. I would definitely do many more 50s and 100s than 1500s. However, I have calculated my training goal times (Worlds competition goal times + 4%) for everything, and think it might be reasonable to try to do 1-2 1500s, 3-4 800s, 6-8 400s, 10-12 200s during training over the next year. All comments welcome!
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