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  1. 100 Free PR

    by , March 24th, 2014 at 03:43 AM (Alex's swim journal)
    So the last few weeks have been very inconsistent; not because of illness, work and travel as happened earlier this winter, but because I tried to come back too quickly and messed up my left shoulder. I didn't have the base, but I was going for the same intensity I had last year in the run up to the state meet.

    The shoulder started hurting in the pull phase of breast stroke and I kept tweaking it during back as well. Finally it started giving out on me during fly. So I have a hiatus on all the strokes except freestyle (and a very slow backstroke) for a while. If I breathe to my left I don't have any issues with it... I've had issues with this shoulder before, it's like there's inflammation or some kind of impingement there when I build up too quickly and don't give my muscles a chance to adapt to added stress, and then I'll tweak it if I'm not being really careful and it becomes something more than just soreness or discomfort.

    For today's 80 x 25 on :45 workout--the last one before state--instead of doing fly, back, and breast, I did kick with fins: SDKs, back dolphins, back kick, and then when everyone else was swimming the 20 x 25 breast set, I just alternated front and back dolphins. My legs and core will be pretty sore tomorrow... but in a good way.

    I went ahead and did the 20 x 25 on :45 freestyle as full stroke... and they were pretty fast (for me--:14-:16). After the recovery swim, Jen and Scotty did a 100 IM for time off the blocks, to see where they were; I swam my time trial as 100 freestyle and PR'd, breaking 1:10 for the first time (1:08 is my new unofficial PB for SCY 100 free)... technique and speed work are paying off.

    I'm still going to state, but will not swim my favorites--200 IM, back and fly; 400 IM--focusing instead on freestyle, which I can still do without hurting myself: 100, 200, 1650.

    I'm not really in shape for the 1650 because I haven't had time to build a decent base or work on my pacing. I'm hoping that the gains I've made in technique over the last year will help me not be so slow. I did an EZ 1650 in the pool on Saturday (all I had time for because I got to the pool just 30 minutes before closing time); finished in 27 minutes. I put down 26 as my seed time, though I would secretly love to be around 24:45. Last year I was just over 25, so we'll see where I am.
  2. Sunday, March 23

    by , March 23rd, 2014 at 05:32 PM (The FAF AFAP Digest)


    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    8 x 25 burst + cruise
    100 EZ

    30 x 25 breast w/fins @ :40
    -- made them all
    -- some were faster than my 100 fin pace, so probably need to drop the interval
    200 EZ

    20 x 25 backstroke kick w/fins @ :35
    -- missed #6, skipped #7, made the rest
    200 EZ

    4 x 50
    -- tried to go 100 pace, but cramped on every one and had to cruise

    4-5 starts off the blocks working on gliding
    50 EZ

    1 x 50 breast @ 100 pace
    100 EZ

    Total: 3550


    Didn't feel great when I got in, but it went ok. Off to dinner with friends. Shoulder still really sore.

    Updated March 23rd, 2014 at 06:33 PM by The Fortress

  3. Swimming in the hot tub

    by , March 22nd, 2014 at 07:22 PM (Mixing it up this year)
    It was 86 today in the pool. Just about shut down when I jumped in. Also had to deal with a suit malfunction. New rule... Any time your trying out a new suit always bring an old reliable one.

    500 free
    500 free kick w/zoomers
    200 scull drill w/snorkle & bouy
    200 free under water recover w/snorkle & bouy
    200 free kick drill 3 strokes 6 kicks
    200 free kick on back
    200 breast kick
    10x100@1:45 free w/strapless paddles & bouy held 1:25
    500 free kick w/zoomers
    300 free w/snorkle
    200 free EZ

    Total 4000 yards
    Swim Workouts
  4. Saturday 3/22/14

    Saturday 3/22

    PM only lift + swim


    3x10 pull-ups
    3x10 lat pull downs (70, 90, 90)
    3x10 DB shoulder press (20, 25, 25)
    3x10 bench press (95, 115, 115)
    3x10 bicep curls w/ bar (35, 55, 55)
    3x10 DB triceps extensions (30, 35, 35)
    3x10 "empty cans" shoulder rehab w/ DBs (5# only, one set w/ arms straight out, one in V shape, one with arms in close together)
    3x15 hip abductor (70)
    3x15 hip adductor (70)


    4x100 @ :10 rest long and smooth
    300 kick w/ board 50 FR/25 BR
    300 kick w/ board + fins 200 FL/100 FR

    Total: 1000

    One thing I plan to change in my training is starting to lift weights again. I just used the swim to loosen up after the lift today. For the next 4 weeks I plan to lift 3x10 with the first set as warm-up and the last two sets heavy.

    Updated March 23rd, 2014 at 12:31 PM by Calvin S

  5. Week 77 - Saturday

    by , March 22nd, 2014 at 01:34 PM (After a long rest)
    I woke tired again this morning. Hopefully I will get time to nap today and that will allow me to catchup on my sleep. I swam pretty easy today.

    Warm up
    800 Reverse IM twitch (alternate 25 stroke 25 free)

    Main set
    16x25 kick afap on 40
    3x500 dec 1-3. To 90% effort on 3. Work walls. Watch how u go in and out.
    3x broken 200s
    #1- 50 100 50
    #2- 25 50 50 50 25
    #3- 50 50 50 50
    5 seconds rest after 25s, 10 seconds rest after 50s and 15 seconds rest after 100s

    Warm down
    3x200 perfect swim 3min

    Total 3900scy

    i tried relaxing on the 500s and descended as instructed. I started at 5.25 and dropped about seconds per 500. On the broken 200s I focused on 500 pace rather than 200 pace. I was just plain tired today and want some rest before zones next week. Our coach was not on deck this morning due to family visiting from Illinois so this was a paper workout.
    Swim Workouts
  6. 3|21|14 SCM, pursuit for speed

    4 x 100 on 3:00 as 50 fast free / 50 easy (on 1:00 F)
    10 x 50 on 3:00 alternate between 25 AFAP free / 25 easy, and 25 HUDKF S / 25 easy
    20 x 12.5M on 1:00, DFS free
    • 7s

    The DFS frees utilized a consistent, precise, however an inaccurate timing scheme [@ pace clock straight up, do a relay start dive from side and sprint all out a few strokes, stop and view clock when 12.5M marker is in perpendicular sight (viewing straight down at bottom of shallow pool)]. Can probably cut a full second for real time.

    Below is a clip from 3/20. Noticed several things to fix with breaking transition. First is I rotate too early on first pull.
    Second is I hold streamline behind head too long such that my hands pop out of water before strokes. I should keep them tight but while slowly angling down so that my first stroke cycle starts at normal depth. This is a breakthrough in itself as I always had trouble in this area but couldn't pin it down.

    Updated March 22nd, 2014 at 12:50 PM by __steve__

  7. Friday, March 21, 2014 8:45-9:30am

    by , March 21st, 2014 at 09:22 PM (Fast Food Makes for Fast Swimming!)
    Got in a 3rd swim this week, and 3 days in a row even. Kinda feeling like I'm getting into some sort of shape, other than round. Though my everyday work keeps me busy enough!!

    1000 Free alongside the water exercise group. They have 1 lane open for lap swim during the 8-9am hour, so I was lucky to have the space.

    10 x 50 Flutter Kick w/ board @ 1:00 (held :45-:46s, last one :41ish)

    10 x 50 SDK w/ short fins on back @ :50 (ranged :33-:38s)
    tried to stay underwater to the halfway point, but that didn't last long.

    8 x 50 Free swim @ :45

    200 Kick 'n chat with another swimmer

    2600 Yards

    Now I'm at work for 12 hours tonight, and then I've got to days of working day shift over the weekend. That's rough on the transition, but at least I get paid.
  8. Friday 3/21/14

    Friday 3/21

    AM only SCY

    4x100 @ 1:30 swim w/ snorkel
    8x25 @ :30 FR kick w/ board
    6x75 @ 1:10 pull w/ buoy + paddles
    #1/2 - no breath 1st 25
    #3/4 - no breath 2nd 25
    #5/6 - no breath last 25

    6x125 @ 2:00 drill w/ strapless paddles + snorkel
    - 25 R arm/25 L arm/25 B&A/50 DPS

    8x75 @ 1:00 D1-4, 5-8 kick w/ fins + board (4 FR, 4 FL)

    12x25 @ :40
    3 FAST/1 EZ
    2 FAST/2 EZ
    1 FAST/3 EZ

    300 EZ

    Total: 3000
    Swim Workouts
  9. Friday, March 21

    by , March 21st, 2014 at 04:51 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    6 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ
    4 x 30 burst + cruise from the blocks
    -- I did a couple at 100 pace trying to glide after the dive. If I do this in 100 fly, I can take 1-2 less kicks the first length.
    100 EZ

    4 x (25 AFAP from the blocks + 25 EZ)
    2 x free (11s), 2 x breast (14 highs)
    100 EZ

    10 x 25 AFAP SDK to 15 m + cruise @ :40
    -- I had wanted to do this as a USRPT set, but I can't sustain true AFAP pace for the requisite # of reps, so desisted after 10.
    100 EZ

    4 x (50 AFAP w/fins + 100 EZ) @ 4:00
    2 x breast (26, 27 flat)
    2 x kick w/board (24s)

    2 x (broken AFAP 100 kicks w/fins + 200 EZ)
    backstroke, 43
    dolphin w/board, 44

    Total: 3000


    The variety divers, who often watch my workouts, commented that this workout was "really intense." AFAP is definitely harder than 100 pace. If you count the bursts, which I do, that was about 775 of AFAP work.

    I woke up this am to the first day of spring and it was snowing! I'm so over winter. Feeling a bit lonely for my kids too. They're both on spring break, but are traveling with friends.

    Looking forward to watching the womens 100 back tonight; going to be a close race between the SDK experts. A little disappointing that Bootsma only qualified 15th.
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/24/2013

    by , March 21st, 2014 at 01:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    WARM UP:
    2 X 250 4:00
    3 X 150 2:15
    4 X 50 faster 1:00

    5 X 200 4:00
    100 swim/100 kick

    8 X 100 2:00
    Pull free or 100IM

    1 X 400 free or 300 IM
    Focus on great turns and streamlines

    10 X 25
    odd: build to race finish
    even: blocks/sprint 25

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  11. Week 77 - Friday

    by , March 21st, 2014 at 12:33 PM (After a long rest)
    I had a solid nights sleep but woke up feeling like I had been backed over several times by a truck. All my traveling this week finally caught up with me. I got back from Atlanta around 8.30pm last night after 3 hectic days of meetings and driving. I was very happy to sleep in my own bed last night and equally happy to swim in familiar territory this morning.

    Todays workout was lower yardage but a lot of race pace and fast kicking which made for a very tiring morning.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45

    Main sets
    10x75 with snorkel on 1min swum aerobically
    4x(4x25 race pace alternating 200, 500 pace by round on 30, 50 fast at 200 pace on 1.30, 2x100 kick fast holding under 1.25 on 2mins)
    300 easy
    2x50 kick AFAP on 2min

    Warm down
    300 easy

    Total 3550scy

    On the 75s set I held about 50s and felt very smooth and easy. The race pace set was brutal and I held 13.xs with a turn on the odd rounds and 14.xs on the even rounds. The 50s I was holding 27s and the kicks I started out at 1.19 on the first 2 rounds and dropped to 1.21s on the last two rounds. These hurt really bad and I was really winded. I think my travel really hit me after this set. The 2x50s kick AFAP I went 33, 34 which was the fastest I have kicked as a masters swimmer.

    Next week we are going to rest for the zone meet, but I wont be shaving, so fingers crossed I will have some good swims. I am looking forward to swimming the 1650 at a masters meet. I swam my first in USAS a few weeks back and hopefully with some rest I will be closer to 17mins. I am entered on NT since I have not swum it before, but I did this so I could do the race early in the evening since its seeded slowest to fastest. I don't do well any more without sleep so decided to swim this as early as I could.
    Swim Workouts
  12. Another friday flyer

    by , March 21st, 2014 at 09:19 AM (Mixing it up this year)
    Another friday flyer set, I also had to provide a workout for the kids team and the masters group. Knowing full well the masters would not like my long kick sets or the fly I was planning to do I gave them something more to their liking.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/strapless paddles & bouy holding 1:40s
    5x200@4:30 fly descend 1-5 w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:57, 3:53, 3:49, 3:44, 3:37
    300 free kick w/zoomers
    200 free EZ

    Total 3000 meters
    Swim Workouts
  13. Week 77 - Thursday

    by , March 20th, 2014 at 06:27 PM (After a long rest)
    I had a meeting in Montgomery yesterday morning the. drove up from Montgomery to Birmingham and had another meeting in Birmingham and the drive again for another meeting in Atlanta. It made for a very long day and I did not get to bed until 9pm which by my standards is like midnight for most people. I woke up this morning and swam with the Georgia Masters. I felt a little disoriented at first and had a foot cramp which I very seldom get and suspect I was very dehydrated. Despite this I had a good workout and they are a great group.

    Todays workout was there IM day which is not really my thing but still fun.

    Warm up
    400 free
    16x50 catchup on 45
    400 free

    Main sets
    3x100 kick IM order
    3x150 drill swim IM order
    3x200 pull,pull,swim on 2.30
    5x100 swum as 100 fly, 75 fly 25 free, 50 fly 50 free, 25 fly 75 free, 100 free on 1.40
    5x100 swum as 100 back, 75 back 25 free, 50 back 50 free, 25 back 75 free, 100 free on 1.40
    5x100 swum as 100 breast, 75 breast 25 free, 50 breast 50 free, 25 breast 75 free, 100 free on 1.40
    5x100 swum free on 1.10.

    Warm down
    200 easy

    Total 5150scy

    Nothing special time wise today.
    Swim Workouts
  14. Thursday, March 20, 2014 11:40-12:30pm

    by , March 20th, 2014 at 05:37 PM (Fast Food Makes for Fast Swimming!)
    Wow!! 2 days in a row!!

    500 Free build

    10 x 50 Flutter Kick w/ board @ 1:00
    mostly all :45s, a couple :46s, and the last one at :42

    100 Free cruise

    8 Rounds of:
    • 75 Free @ 1:00
      50 Free @ :40
      25 Free @ :20

    into 50 EZ @ 1:00

    75 Free @ :55
    50 Free @ :35
    25 Free @ :15

    into 50 EZ @ 1:15

    75 Free @ :55
    50 Free @ :35
    25 Free @ :15

    The first 8 rounds of aerobic were good, but I just wasn't getting 'what I need' out of it, so I decided to turn on the afterburners for a couple a quick short rest bursts at the end. They were tough, but doable. Basically it's a 150 Free with 2 open turns in the middle @ 1:45 interval!!

    100 Free EZ
    200 Floaty Flutter Kick w/ board

    3000 Yards

    That was fun! and I did a full workout without toys (a kickboard doesn't count in my book)
  15. Thursday, March 20

    by , March 20th, 2014 at 04:41 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drill
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    100 EZ

    30 x 25 IM order @ 100 pace @ :40
    -- missed #14 and skipped #15
    -- last 10 were pretty hard

    325 EZ

    30 x 25 @ 100 pace @ :40
    odds = fly or breast
    evens = backstroke kick, UW 15m+
    -- missed #15 and skipped #16

    275 EZ

    Total: 3150


    Still kinda tired and sore for AFAP work, so I defaulted to USRPT. Wore fins bc of the shoulder. 1450 of race pace yardage -- pretty unbelievable amount.

    Here's the link to womens NCAAs:
    Swim Workouts
  16. 3|20|14 LCM

    500 free S

    50 FK for time
    • 46 high (47)

    8 X 100 FK on 4:00 S (50 fast / 50 easy) as disciplinary action for not improving kick today
    • 52, 55, 52, 50, 53, 51, 53, 54 (on fasts)

    16 x 13M easy fr sprint (filmed for review)
    15 x 13M on 0:20 hypoxic fr, easy sprint
    10 x 13M on 0:30 hypoxic fr, easy sprint

    12 x 13M streamline glides

    Weights and plyometrics yesterday.

    Beautiful outside today, perfect day to realize I was born exactly 48 years ago.

    Updated March 20th, 2014 at 02:42 PM by __steve__

  17. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/21/2013

    by , March 20th, 2014 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 FASTER 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    4 X 50 kick 1:00 #4 on 1:30
    6 x 25 :45 half blast kick/half easy swim
    1 X 100 swim

    6 X 100 free 2:00
    #1 25 fast/75 easy
    #2 50f/50e
    #3 75f/25e
    #4 100 fast
    #5/6 easy

    6 X 100 best stroke 2:30
    same as above, easy swims:free

    5 X 50 blocks
    25 sprint and turn/easy return

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  18. Thursday 3/20/14

    Thursday 3/20

    AM only SCY

    400 swim every 4th 25 BK
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    400 @ 5:00 AE pull w/ buoy + paddles + snorkel
    4x100 @ 1:10 smooth
    300 @ 3:45 AE pull w/ buoy + paddles + snorkel
    4x75 @ 1:10 strong FL/BK/BR
    200 @ 2:30 AE pull w/ buoy + paddles + snorkel
    4x50 @ :50 FAST I.M.O. (29.8, 33.0, 34.5, 27.9)
    100 @ 1:15 AE pull w/ buoy + paddles + snorkel
    4x25 @ :40 FAST under H2O kick w/ fins (alternated back/stomach by 25)

    100 EZ

    Total: 3100
    Swim Workouts
  19. Another nice 200 fly drop on a breaststroke day

    by , March 20th, 2014 at 08:41 AM (Mixing it up this year)
    This habit of doing a 200 Fly at the end of practice is hopefully going to help me finish stronger at Y Nationals this year.

    500 free
    500 free kick w/zoomers

    5x50@1:05 breast pull w/zoomers
    5x50@1:05 breast kick w/br fins
    200 accordian drill w/snorkle
    3x100@2:15 breast went 1:51, 1:51, 1:48

    500 free kick w/zoomers
    200 free EZ
    200 fly for time 3:26
    100 free EZ

    Total 3000 yards
    Swim Workouts
  20. Wednesday, March 19, 2014 5:20-6:00pm A week at a time!!

    by , March 19th, 2014 at 11:31 PM (Fast Food Makes for Fast Swimming!)
    My first swim in a week, and only my 2nd swim since my SCM meet on March 7-8th! For now, I'm just trying to "get my money's worth" out of my monthly YMCA membership.

    I did manage to swim 6 of the first 8 days of the month, and then one 4 days later, and then again tonight. So 8 swims out of 19 days isn't all bad, right? That's still not even an average of every other day...and yet I still call myself a distance swimmer. I can still hold pace well, and have a little speed to go with it, just don't have a 100% tank to draw from when I need it. Oh well, I'll get back to swimming like I used to one of these years...

    Tonight, splitting a lap lane alongside the swimming lesson groups on the other half of the pool:

    500 Free continuous!! warmup

    7 x 50 Flutter Kick w/ board @ 1:00 (ranged :45-:48s)
    7 x 50 Flutter Kick w/ board @ :55 (ranged :47-:50s)

    300 Free

    10 x 50 SDK w/ short fins on back @ :50 (ranged :33-:38s)

    200 Free w/ last 25 as Fast Fly

    2200 Yards in 40 minutes

    Good news, my shoulder felt fine the whole time. No popping, grinding, or other funky things going on. That's a good sign, but I'm still going to stay away from the paddles for a while, and take it sorta easy when I do get back in the water again...which may be a week or so.

    I do have my LMSC Champs coming up on April 5-6 in Moscow, Idaho, of which I signed up for the 200, 500, 1000, 1650 Free, 200 Fly, and 200 IM.