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  1. SArasota Y Sharks Masters 5:30 AM Workout -02/18/11

    by , February 16th, 2011 at 05:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 150 free 2:30
    4 X 50 free :50
    4 X 150 50 free/50 stroke/50 free 2:30
    4 X 50 choice 1:00

    12 X 50 1:20
    25 sprint+turn/25 easy

    4 X 50 kick 1:15
    8 X 25 kick :45
    Twice through.
    25's: Round 1-sprint kick
    Round 2-12.5 blast kick-swim in easy

    1 X 300 IM-transitional swim

    12 X 125 2:20
    1-4: 75 fly/50 back
    5-8: 75 back/50 breast
    9-12: 75 breast/50 free

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -02/17/11

    by , February 16th, 2011 at 05:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    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
    Descend 50's 1-4/5-8

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

    1 X 200 kick 4:15
    8 X 50 kick 1:00
    8 X 25 sprint kick :45

    2 X 150 free 2:15
    2 X 150 50 fly/100 free 2:30
    2 X 150 50 fly/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

    5000Y
    Categories
    Swim Workouts
  3. Wed., Feb. 16

    by , February 16th, 2011 at 04:53 PM (The FAF AFAP Digest)
    Pure recovery day --

    Gym:

    20 minutes ellipse, warm up pace

    20-25 minutes RC exercises

    broomstick twists and dislocations


    Swim/SCM/Solo:

    30 minute slow continuous swim

    10 minutes hottub

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

    Commentary:

    Felt flattened from the long day of drylands and the deep tissue. Decided to take a pure recovery day. These days are just ungodly boring, but they seem to be necessary for me to recover and they curb my natural impulse to overtrain. Tomorrow is an off day with appointments and errands and hopefully I'll be ready to kick Speedo's butt on Friday.

    Updated February 16th, 2011 at 06:02 PM by The Fortress

    Categories
    Swim Workouts , Ellipse Machine
  4. RIP beloved purple floral pin-striped meet suit

    Tuesday turned out to be a triple-dip day. After my morning lcm workout, I dipped/floated/paddled around in the gulf in the afternoon (water temp’s back up to 60, air was a little above that), then went to evening workout with the Panama City Beach masters. (If I counted the hot tub, I guess I could claim a quadruple-dip day.) There was a gorgeous sunset to watch during the first part of evening workout. Here’s what I did:

    600 scy warmup (300s, 300 k/d by 50)

    8 x 50 @ 1:00, 1-4 FR desc., 5-8 BK/BR desc.

    2x thru, 1st round BR, 2nd round BK
    4 x 100 K
    4 x 50 pull
    4 x 25 build to sprint

    6 x 200 FR (50 pull / 100 swim / 50 pull) @ 3:10, focus on head position and left hand entry

    7 x 25 from mid-pool, working on flip turn and breakout

    200 warmdown

    Then this morning I was back at the pool for LC team workout. My left adductor was a little twingy from the breaststroke work last night, so I was limited to free, back, and fly. I always miss IM so much when I can’t do it! Here’s the workout I did:

    600 lcm warmup (200s, 200k, 200d)

    8 x 50 (25 build, 25 ez) @ 1:00, odds FR, evens BK [The sun was just coming up during this set, and I was glad to have an excuse to stop at the other end of the pool, which has the better view of the eastern sky.]

    4 x 100 drill, assorted strokes, @ 2:00

    2 x 200 FR pull @ 3:10, descend by 50s within each 200

    400 FR negative split [6:00 (3:04, 2:55)]

    2 x 200 kick @ 4:45

    4 x 100 drill, assorted strokes, @ 2:00

    8 x 50 FR “stingers” @ :10 rest, with fins [The idea on these was to go as hard as possible on all of them. It was as awful as it sounds.]

    That was the end of the team practice, but the pool was so lovely and sunny that I didn’t want to get out. So I did the following long easy free ladder:

    200/400/600/800/1000 FR, with 1:00 rest between swims

    The long swims were really calming and hypnotic—I was surprised how much I enjoyed them. After I was done, I still didn’t want to get out of the pool, but I was also feeling a bit arm-weary, so I contented myself with

    200 easy swimdown/floating/basking

    That was it.

    Two final notes from last weekend’s meet:

    · PMcCoy has very kindly posted a couple of videos of races that include me. In the first ([nomedia="http://www.youtube.com/watch?v=3fZT5vlpmIg"]YouTube - E09H03 400IM[/nomedia]), I’m the 4th lane from the bottom, in the white cap (with the glacial turnover on fly). In the 2nd one ([nomedia="http://www.youtube.com/watch?v=8nfY1eUiRrI"]YouTube - E07H08 200FR[/nomedia]), I’m 5th from the bottom, still in the white cap. Any comments or suggestions welcome!

    · Auburn was the last meet for my fave meet suit—it developed several bald patches, and will have to be retired. I’d had this suit for nearly 4 years, so I’ve probably gotten more swims out of it than any meet suit should have to endure. Still, I was pretty sad about retiring it, until Mr. Addict reminded me that its demise means more swimsuit shopping! If anyone comes across a pretty and functional knee suit—the more distinctive the better—please let me know! (Wouldn't it be cool if Splish offered custom ordered knee suits in their fun patterns.)
    Categories
    Uncategorized
  5. Wed Feb 16th, 2011

    by , February 16th, 2011 at 11:58 AM (Ande's Swimming Blog)
    Wed Feb 16th, 2011

    Subscribe to Ande's Swimming Blog

    Swim center was set up CENTER COURSE for Championship meets. Means both bulkheads are down with a 25 yard course.
    This Fri & Sat is the
    2011 Texas 4A & 5A High School State Championships

    2011 Class 5A State Meet Psych Sheet

    2011 Class 4A State Meet Psych Sheet

    Wed Feb 23 - Sat 26th is the
    Mens and Womens Big 12 Championships Conference Meet


    last night my wife showed me this 2011 WSJ Article:
    A Workout Ate My Marriage
    Exercise Can Set Off Conflict About Family, Free Time; Errands vs. English Channel

    Jordan who was featured also works for ML
    I met him when I trained in NYC at Asphalt Green in 2007

    whitney Coached
    UT Swim Center, SCY center course
    6:30 - 8:00 dove in around 6:35
    trained with Marcio Tyler & Doug
    beside Mike Varrozza, Nate, Sharon, & Pat Evoe
    wore FS PRO jammer

    WARM UP
    assigned: 2 rounds of 300, 200, 100
    did: around 800

    Main SET:

    8 x 100 fr on 1:15 held 1:02's & 3's

    800 IM done 150 drill 50 strong

    6 x 100 fr on 1:10 held 2's & 3's

    600 IM

    4 x 100 fr on 1:05 held 2's & 3's

    400 IM

    2 x 100 fr with 8 total breaths on each

    rested around 8 minutes

    200 IM fast for time from a dive
    went 2:06
    27 1:01 1:38 2:06


    100 easy

    thinking about doubling today & resting more before the fast 200 IM to see if I can improve my time from this morning
    might throw on a legskin

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Categories
    Swim Workouts
  6. Wednesday, Feb. 16, 2011 5:00am

    by , February 16th, 2011 at 10:22 AM (Fast Food Makes for Fast Swimming!)
    I just looked online at the entries list of swimmers for the Lake Wash. Meet this Sunday, and there are 157 online people!!! That's huge!!! Plus however many more entered by mail. Gonna be a big meet. At least I'll have some R & R between events.

    I'm back to only swimming for an hour a morning again. Work put me back to 6:30am start time, but I still get to swim which is good.

    Warmup:
    200 Free
    100 Kick
    200 Pull

    1 x 300 IM Fast (went 3:43)
    100 Free EZ
    1 x 200 IM Fast (2:26)
    100 Free EZ
    1 x 100 IM Fast (1:07)
    100 Free EZ
    100 Kick on back
    I really had a hard time getting my body to go really fast this morning on these. It's tough to do this early in the morning sometimes.

    4 x 125 @ 1:50
    (100 Free, 25 Fly)

    200 Free Pull :15 rest
    150 Free Pull :10 rest
    100 Free Pull :05 rest
    50 Free Pull

    12 x 25 @ :30 Fast
    4 Back, 4 Breast, 4 Fly
    -----------------
    2800 Yards
  7. MATT Wednesday Workout

    by , February 16th, 2011 at 08:35 AM (Pete's swim blog)
    SCY

    400 Warm up

    4 x through
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10
    (I dropped 25 fly off each interval on iterations 2 and 3)

    16 x 100 Up/Down Kick - 1:40 (:10)

    50 Easy

    12 x 50 - :50
    Odds 25 kick / 25 swim
    Evens 50 swim

    250 Cool down

    (3800 Total)

    Felt miserable after my swim Monday. By noon I had chills & aches. Mostly slept. Skipped Tuesday to recover. Felt great today! I've still got a little taper left. Usually have to take off my drag suit to make the fly sets. Didn't need to today. Might be I'm just a bit more confident and motivated after the meet. Hope it doesn't go away.
    Categories
    Swim Workouts
  8. Distance focus today and yes a new toy!

    by , February 16th, 2011 at 07:46 AM (Mixing it up this year)
    Since my big toe is still keeping the fins off for a while my new toy will help supliment some of the work load. I broke down and got the Compex muscle stimulator. With all the issues I have I figure I can make double sure I warm down by using the unit to do active recovery. I am still learning about it but so far it is great.

    1000 Free as 100 swim/pull/swim/kick/swim
    3x500@8:00 Free w/paddles & bouy descend 1-3 went 7:07, 7:00 and 6:41
    200 Breast kick
    300 Free easy
    200 Fly drill 1 arm alt rt/lt
    300 Free easy

    Total 3500 yards
    Categories
    Uncategorized
  9. E-gads! Doubles - Day 2

    by , February 15th, 2011 at 07:26 PM (Year Three: The Road Back)
    So, I decided to do another double today. That was after a neat and tidy 4200 yards this morning. Dare I say that the 4200 yards left me gasping for breath, aching in my legs, and wondering (perhaps hoping?) if my arms would actually come off? What could better follow that but another double?!

    I took it easy on the double today (yeah, right!). While I did wear fins for most of the second swim, I also worked on fly and back for the 1600 main set I did. With a 400 warm-up and 200 cool-down, my daily total of 6400 total yards in one day is by far and away the most I have ever swam in a day. Of course, it helps to be able to come home after the second swim, do a few chores around the house and then lay down for a while. And, bedtime will come very, VERY early tonight.... In fact, it's sounding pretty good right now.

    A few morsels for dinner and the repacking of my swim bag.... I'll be in bed right after the Jeopardy Watson Day 2 adventure...
    Categories
    Uncategorized
  10. Tuesday, Feb. 15

    by , February 15th, 2011 at 06:16 PM (The FAF AFAP Digest)
    Drylands:

    Med ball slams on racquetball court, 15-20 minutes
    -- floor slams, overhead slams, backward rotational slams, start slams, reverse scoops
    -- I added a new one today: backward overhead throws.

    backward rotational slams:
    http://www.coreperformance.com/knowl...l-address.html (though I stand much further away from the wall and throw it a lot harder than shown here)
    overhead backwards throw:
    [nomedia="http://www.youtube.com/watch?v=QVvoAsXiGYQ"]YouTube - Overhead backwards med ball throw[/nomedia]


    broomstick twists
    overhead dislocations with broomstick & twisting dislocations:
    -- http://ericcressey.com/tag/broomstick-dislocations. A trainer showed me how to do the twisting variation.
    decline reverse crunches, 25
    long arm crunches, 50
    overhead squats w/45 lb bar, 15
    squat swings w/25 lb plate, 15
    tricep press negatives, 50 x 2 x 10
    bicep curl, 40 x 2 x 15
    HS iso lateral hi row, 180 x 1 x 5 (spaced out and forgot to do further sets of this exercise)
    standing broad jumps, 10
    extreme angle lunge step ups, 2 x 10 each leg

    RC Work, 15 minutes


    Bike, 20 minutes


    Massage, 60 minutes

    Had very tight quads and hamstrings from the lack of yoga. Scapular area was the usual mess.

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

    Commentary:

    Glad I got this in as I had a terrible night's sleep. Mini failed to set her alarm and I had to get up and drive her to school. (Fort Son left early.) Not cool. My new year's resolution was to attempt to get to sleep earlier, but thus far I have abjectly failed. My body seems hardwired to want to fall asleep very late and get up late. And, apart from my corporate law firm + early rising with young kids life, that's how I've always been. Throughout most of college and law school, I tried never to take courses before 10:00 am and I have never exercised in the early morning. My doc suggested that my sleep travails of the last few years may be due, in part (so many factors of course), to the reversal of stimulation. My day is now relatively quiet and my afternoon/nights are full of kids, driving, errands, etc. I'm fine if I can just sleep in (and ignore my family). Interestingly, the entire Health & Science section of the Washington Post was devoted to the topic of sleep. And there was an article on mediation that I'm including for Bobinator:

    http://www.washingtonpost.com/wp-dyn...021405973.html

    Checking my calendar, I see I have PRP on Thursday. That is probably better for my off day, though I always feel sluggish swimming the day after a deep tissue massage.

    Got a chuckle out of this. Mini Fort is leaving Thursday for States. For the county to approve the travel trip, I must be advised and acknowledge in writing that she is participating in a water based activity with the risk of drowning and death.

    A take on the Ian Thorpe comeback:

    http://speedendurance.blogspot.com/2...nd-losers.html

    Updated February 15th, 2011 at 09:23 PM by The Fortress

    Categories
    Spinning , Strength Training and Dryland Workouts
  11. Tue Feb 15th, 2011

    by , February 15th, 2011 at 02:21 PM (Ande's Swimming Blog)
    Tue Feb 15th, 2011

    Subscribe to Ande's Swimming Blog


    whitney Coached
    UT Swim Center, main pool, north end
    6:30 - 8:00 dove in around 6:35
    trained with Marcio & Tyler Ritchie & Ned
    beside Larry, Mike Varrozza, & Jim
    wore FS PRO jammer

    WARM UP
    assigned: 800,
    did: around 600, kicked a 200 in 2:27

    Main SET:

    2 x 250 on 20 rest desc
    done 25 fl 50 bk 75 br 100 fr

    200 fr breathe every 2

    2 x 250 on 20 rest desc
    done 50 fl 25 bk 50 br 75 fr

    300 fr breathe every 3

    2 x 250 on 20 rest desc
    done 75 fl 100 bk 25 br 50 fr

    400 fr breathe every 4

    2 x 250 on 20 rest desc
    done 100 fl 75 bk 50 br 25fr

    500 fr breathe every 5

    8 x 125
    odds 100 k 25 fast
    evens 25 k 100 strong

    200 fly kick on side from a dive no board
    went 2:18

    50 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -02/16/11

    by , February 15th, 2011 at 02:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:15
    5 X 100 1:30
    1 X 500 negative split

    1 X 200 kick
    1 X 50 easy swim

    16 X 25 :30

    2 X 100 kick 2:00
    8 X 25 sprint kick :45

    1 X 100 easy 2:00
    1 X 200 fast 4:30
    1 X 50 easy 1:00

    4 X 300 4:15
    negative split

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  13. Morning swims

    The pool heater has been fixed, and the morning LC lap swim hours restored. Hurray! Both yesterday and today I had blissy post-sunrise morning swims. Here’s was yesterday’s post-meet stretch-out:

    1000 lcm warmup (400s, 200k, 200p, 200 rev. IM drill/swim by 25)

    4x thru
    4 x 50 desc. @ 1:00
    3 x 100 desc. @ 1:55
    [I did the first round pull, round two swim, round three kick w/ fins, and round four pull again.]

    200 warmdown + play

    I liked how my pulling felt yesterday, so today I did the following workout:

    1000 lcm warmup (400s, 200k, 200p, 200 rev. IM)

    (Costume change)

    4 x 150 k/d/s, rev. IM order

    16 x 50 pull, 1-4 @ 1:00, 5-12 @ :55, 13-16 @ :50, desc. within each set of 4
    [Something is finally clicking with my pulling. It used to be far slower than my swimming, but today I was hitting 36-39s on the fast 50s, without feeling like I was working too hard. I hope the work I’ve done on cadence is finally seeping more naturally into my stroke.]

    100 easy

    4 x 200 @ :20 rest, moderate intensity [I did these swim, kick, pull, swim]

    300 warmdown + sculling + play

    There is team practice this evening that I’ll probably go to as well. Plus the gulf is looking very inviting, and is warming up nicely!
    Categories
    Uncategorized
  14. Tuesday, 2/15/11

    by , February 15th, 2011 at 12:01 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1100)
    400 Swim
    - as 100 free/100 back, repeat
    3 x 100/1:40 build
    - did free-back-free
    200 Kick
    - 100 flutter w/board, 100 on back
    4 x 50/1:00 drill/swim by 25's
    - did fist drill free and back

    Set #1: Back With Fins (500)
    1 x 200/3:30 Build - 2:50
    1 x 150/2:30 Stronger Build - 2:05
    1 x 100/1:35 Very strong build - 1:22
    1 x 50/1:30 FAST - 39

    I didn't get times for the rest of the workout, just swam through it.


    Set #2 : Fly (600)
    12 x 50/1:10 50 kick build - 50 scull drill - 50 (25 Fly FAST - 25 Choice smooth)

    Set #3: Kicks (650)
    2 x 100/20sr Build - choice
    1 x 150/20sr Dolphin kick (work on long underwater streamlines - both front and back)
    1 x 100/20sr Strong - choice
    1 x 100/20sr Dolphin kick (same as above)
    1 x 50/20sr Fast - choice
    1 x 50/20sr Dolphin kick (same as above)

    Warm down
    150 ez free and back

    Total: 3000 yards
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  15. Tuesday, Feb. 15, 2011 5:00am

    by , February 15th, 2011 at 11:21 AM (Fast Food Makes for Fast Swimming!)
    Back to the grindstone again. Build it up again quickly for 3 days with a 1 day dropoff on Friday for Meet #3 in 3 weekends (next Sunday).
    I didn't get to swim yesterday in Portland before my drive back home. We went to the pool to swim in the morning, and between 8-10am they had water exercise/noodle huggers class taking up the entire two pools, so I just took off for my long drive home.

    Today's swim was good to get in the water and stretch out, but the water was so damn hot. Must have been 85-86 degrees. Way to hot to try to swim hard in, but we made an effort anyway.

    Warmup:
    300 Free
    400 Free Pull
    200 Back
    100 Kick

    20 x 100 Free
    4 @ 1:30
    4 @ 1:25
    4 @ 1:20
    4 @ 1:15
    4 @ 1:15 (supposed to be 1:10) but with the water the way it was it was tough enough on 1:15.

    8 x 50 Kick @ 1:00

    600 Pull (200 Free/200 Back/200 Free)

    8 x 25 Fly Fast @ :40
    --------------
    4200 Yards
  16. Had to give up the fins for today

    by , February 15th, 2011 at 07:35 AM (Mixing it up this year)
    I tried using them but my big toe which has a split nail hurt way too much to use them today so I had to change the workout mid stream.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    500 IM broken 1,2,3,4,1,2,3,1,2,1 1's fly, 2's back, 3's breast, 4's free
    200 Back kick w/fins
    200 Breast Kick
    6x50@1:00 Free w/paddles 25 rt arm/25 lt arm
    6x50@1:00 Back w/paddles 25 ft arm/25 lt arm
    5x100@1:45 Free held 1:25's long and loose
    500 Free w/snorkle every 3rd lap breast skull

    Strange thing I noticed about my one arm swims, my backstroke was faster than my freestyle. Go figure.

    Total 3000 yards
    Categories
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  17. Happy Valentines Day!

    by , February 14th, 2011 at 09:53 PM (Swimming, Life, and Other Stuff!)
    Tonight was a solo swim at the Monon Center.
    **600 warm-up swim
    **10 X 50 Drill/Swim @ 1:00 (Fist/ Catch-up/ Finger Drag/ 6 and Roll/ 3-6-3)
    **3 X 200 Free @ 3:30 interval descend each swim (3:03- 3:01-2:54)
    **6 X 100 @ 1:50 interval
    **12 X 50 done in sets of 4 descending interval (1:00/ 55:00/ 50:00/ 45:00)
    **4 X 75 IM Roll @ 1:30 cool-down

    3,200

    Home for meditation
    Categories
    Uncategorized
  18. Double Monday

    by , February 14th, 2011 at 08:37 PM (Year Three: The Road Back)
    Well... today was a double-day. After morning practice, which was 3800 yards, I decided that I needed to do an afternoon practice in order to get my total monthly yards up - for the February Fitness challenge goal. Since I swam 106,000 yards last year, I upped my goal this year to 107,000. Of course, last year I didn't have an ice storm to contend with the first few days of the month - or any racing (did the IU meet this year). Part of me thinks I'm crazy to be going after this goal - part of me really wants to do this.... I guess we'll see how this week goes. This is the only week in which I'll be able to do doubles - as the girls come back from visiting their father next week. So, it'll be interesting to see how determined I am to keep doing doubles after a few days....

    Today was 6050 yards total. More than I've ever done in a day. Whew! Tomorrow's workout is slated for 4400 yards. Double after that? Time will tell....
    Categories
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  19. Monday, Feb. 14

    by , February 14th, 2011 at 06:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    5 x 150 free @ 2:30
    -- Concentrated on kicking on my back off the flip turns. Not sure if this is a good strategy for the 50 free as it takes a few tenths to make the 180 degree turn to the stomach. But this may work for the 100 free (which I might swim later this year!)

    10 x "25s" done in 12 foot depth as:
    dolphin kick to bottom of pool, squat jump off bottom dolphin kicking as fast and high as possible. 10 seconds rest at wall.

    4 x 50s w/fins, done as:
    10 second speed kick at the wall right into fast 25 fly w/1 breath + 25 EZ + 15 seconds rest

    50 EZ

    4 x 150 backstroke @ 2:30
    -- Concentrated on 6 beat kicking. I'm concerned I may be 4 beat kicking on my 100s backs, so am focusing on this.

    10 x "25s" same as above

    4 x 50 w/fins, done as:
    10 second speed kick at wall right into fast 25 backstroke shooter + 25 EZ + 15 seconds rest

    50 EZ

    3 x 150 russian breast drill w/fins @ 2:45
    -- Concentrating on EVF on pull.

    10 x "25s" same as above

    4 x 50s w/fins, done as:
    10 second speed kick at wall right into fast 25 shooter on belly + 25 EZ + 15 seconds rest

    100 EZ

    Total: 4050

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

    Commentary:

    I seem to be ever so gradually getting better. Felt really tired when I first got in the water so I tried to jazz up the workout with some fun sprinty type things interspersed with aerobic work. I really hope getting a cold now somehow correlates to being healthy in March when I have a couple meets.

    Though today should have been my rest day, it works better for my schedule for that to happen on Wednesday, so I'm going to hit the gym tomorrow. I also have a massage booked for tomorrow, which I think my legs will appreciate. Though I did make it through today's workout without cramping!
    Categories
    Swim Workouts
  20. Auburn meet report

    Saturday I drove up to Auburn for their 2011 SCY Valentine's Weekend Meet. It was a great meet—well run, beautiful facility, very friendly, and a nice density of people my speed to race with. Here’s how my events went:

    Saturday 2/12

    100 IM: 1:08.41 (32.26, 36.15) Swim Rating = 88.2
    This was the first event of the meet, and I decided to think of it as the end of my warmup, so I was in the water until the heat before mine. That approach must have worked—I was expecting to go around 1:10, and was surprised by my time, which is the fastest I’ve swum in quite a while. Everything about this race felt good—start, turns, strokes. Coach Chuck thought I should kick more on my free at the end—I do tend to think about generating speed with my arms rather than my legs, will work on this more in the next couple of weeks.

    100 BR: 1:18.11 (36.81, 41.30) SR = 86.1
    Three weeks ago I swam 1:19.5 (38.3, 41.2), and thought afterwards that I waited too late in the race (the last 25) to accelerate and ended up with too much left. This time around, I wanted to push the pace from the start, but really be aggressive on the 3rd 25. That’s what I did, and ended up going out 1+ seconds faster and coming back in nearly the same time. Chuck said (and I felt) that my rhythm was a little off on the first 50—I was trying to glide before my hands reached streamline—but that that actually got better as the race went on. I was happy with this time, but motivated to swim the event again this season if I can.

    200 FR: 2:13.38 (31.42, 33.90, 34.19, 33.87) SR = 87.1
    This was another race I swam three weeks earlier—then I went 2:13.55 (32.1, 33.8, 34.1, 33.4). My plan this time around was to (a) push the second 50 a bit harder, and (b) do better turns. My turns were good this time around—I thought about accelerating into the walls rather than gliding into them. But I wasn’t quite able to tweak my pacing the way I wanted to. I ended up going faster on the first 50, then a bit slower on each of the last 3, to swim just a slightly better time. I’ll probably put off swimming this again until I feel like I’ve made some more progress in my training.

    400 IM: 5:27.05 (1:15.97, 1:24.71, 1:34,56, 1:11.81) SR = 86.4
    I wasn’t sure whether I wanted to swim or scratch this last event. (I should remind myself not to sign up for end-of-the-day 4IMs in the future!) I decided to go ahead with it, but approach it as an exercise in negative splitting each 100, since I’d worked on that recently in practice. Chuck approved and told me that would be a fun way to swim it, and he was right. I went 37.0/38.9 for FL (which I think counts as negative splitting with the dive), 42.9/41.8 on the BK, 48.2/46.4 on the BR, and 37.9/33.9 on the FR. I ended up happy with the time and more confident in my pacing ability.

    Sunday 2/13

    200 BR: 2:52.10 (39.08, 43.60, 43.81, 45.61) SR = 85.2
    I asked for a race strategy on this one, since I couldn’t remember the last time I swam a 200y BR. I was instructed to keep it long on the first 100 (fast hands and feet, but long glides), really push the turnover on the 3rd 50, and then let the last 50 be what it would be. I felt like I executed that pretty well. (For the record, that last 50 was pretty excruciating.) I was pleased with the time—I had put in a 3:01 seed time, hoped to break 3, and thought breaking 2:55 was a long shot. Chuck suggested that the key to swimming this faster wouldn’t be to try splitting it differently, but to work more on breaststroke in practice so that I could keep my stroke together when fatigued. That’s good advice, and it made me realize that I probably too often think I simply need to pace races differently when they don’t work out as I want them to, rather than using my race performances as indicators of what I need to do differently in my training to improve my ability to race well.

    50 BK: 31.99 SR = 87.2
    I was pleased with this time. This race was less than 20 minutes after the 2BR, and I spent all that time in the warmdown pool recovering, then doing a few half-pool sprints. My turn was bad (I somehow tried to push off the wall before my feet hit it, then just had a foot-push left when I actually got to the wall), but the rest of the race was good. Auburn has very excellent touchpads for backstroke starts.

    200 BK 2:33.14 (36.90, 39.43, 39.20, 37.61) SR = 85.0
    200 IM 2:33.09 (34.27, 39.23, 45.14, 34.45) SR = 86.2
    These were both pretty tired races, and my legs felt fatigued from the getgo on each. I hung in and managed ok splits and decent times but nothing to brag about on either one. The main drama for me was whether BK would beat IM, or vice versa. IM won by a smidge.

    A few observations:

    · Since I’m GTDing, I paid attention to the total yardage I swam each day more than I’ve done at past meets, and was surprised at how high it was. I did 4400 on Day 1 and 5900 on Day 2. That seems like a lot, and I wonder if it was contributing to the fatigue I felt by the last two races. On the other hand, there was that 2BR that I could blame, and maybe swimming 8 fairly hard races over 2 days (it was actually 1 afternoon then 1 morning) is just going to feel hard by the end. I’m not sure if I should look for ways to cut down on my warmup/warmdown yardage or not.

    · Related to the above, one of the really luxurious things about this meet was that they devoted the whole 50+ meter competition pool to the event. Since the 8-lane competition course only took up one end, there were tons of lanes plus a diving well open for warmup the entire meet. With just 200+ swimmers, that meant plenty of room for everyone—I generally had my own lane or just shared with another swimmer, plus got to float around and do flips in the diving well to my heart’s content whenever I wanted to bliss out between events. I liked this aspect so much that it makes me want to go to smaller travel meets held in nice facilities rather than to mega events like nats or NEM champs.

    · I really loved Auburn’s facility, and look forward to swimming there again. I hope I’ll be able to do LC nats this summer, although it conflicts with a 5K race out at Coney Island that I’d also like to swim. I don’t know why two national championship events got put on the same weekend!

    · It was fun watching some of the fast postcollegiate swimmers from Auburn who swam the meet. One thing I noticed about the really fast freestylers is that they flip way nearer the wall than I and most other masters swimmers do, despite the fact that they’re going way faster. It looked like they were actually initiating their turn later, not just that their momentum is carrying them close into the wall. I think this is something I’ll ask my coach to work on with me.

    · One charming aspect of the meet was the squad of cute friendly student timers. It turns out that they were from the Auburn Splashers, a student club (made up entirely of women, it seems) who time for all the varsity meets and otherwise support the swimming program. Do all varsity swim programs have attached clubs like this, or is Auburn special? Their website makes it sound as if being named a Splasher is highly competitive, involving several rounds of interviews and a test of one’s poster-making abilities.

    · One of the real joys of this meet was watching my two Panama City Masters teammates swim their events. They’re both relatively new to masters swimming and are really having a blast with it, and with the great coaching down here they are improving fast. It’s great to be around folks for whom the whole masters swim meet thing is new and exciting, and maybe even greater to see workout mates whose hard work you’ve witnessed amaze themselves with what they can do at meets.

    · This meet seemed better seeded than many other masters meets I’ve been to (ie, seed times seemed more accurate). In almost all of my events there was someone in the pool I could see and race on the last 50 of my swims, and for 200s that can be very helpful. It was partly that there were plenty of swimmers of roughly my speed at the meet, but also that seed times were not wildly off.

    · I really love the swimphone interface for results data.

    All in all, it was a really fun weekend. I’m glad I decided to go, happy to have seen the pool, and was really pleased with my two days of swimming. I’ve gotten my fill of racing 200s for awhile, but do feel more confident now in my ability to pace my races like I want to.
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