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  1. Sunday, January 26, 2014 1:00-2:10pm

    by , January 26th, 2014 at 07:17 PM (Fast Food Makes for Fast Swimming!)
    It ended up being a crowded day at the Y pool today. They had 1 lane for water walkers, 2 lanes for lap swim, and the other 3 area for public swim. By 2:00 there were so many public swim folks that they asked us to combine down to 1 lane for lap swimmers. There were only 3, so we did have a lot of real estate taken up in the scheme of things. I was basically done at that point anyway, so no big deal.


    500 Free
    5 x 100 Free Pull @ 1:20 (ranged 1:06-1:08)

    8 x 50 Kick w/ board @ 1:00
    6 x 50 Kick w/ board @ :55
    4 x 50 Kick w/ board @ :50
    2 x 50 Kick w/ board @ :45 (missed the last one)

    Main Set (Desc. Pyramids)

    Base 25 @ :35 + :15 per each extra 25
    25 @ :35
    50 @ :50
    75 @ 1:05
    100 @ 1:20
    75 @ 1:05
    50 @ :50
    25 @ :35
    about :30 extra rest

    Base :30 + :15

    25 @ :30
    50 @ :45
    75 @ 1:00
    100 @ 1:15
    75 @ 1:00
    50 @ :45
    25 @ :30
    about :30 extra rest

    Base :25 + :15

    25 @ :25
    50 @ :40
    75 @ :55
    100 @ 1:10 (went 1:06)
    75 @ :55
    50 @ :40
    25 @ :25

    300 EZ circle swimming with the others, then out
    3500 Yards

    The 3rd set of the pyramid was a bit tough in my current state of conditioning, but it was good for me. I remember back to college days doing the pyramids to 200 and back down with in interval of Base :20 + :15 per. That's 1:05 for the 100, and 2:05 for the 200 interval!! Really got tough adding every step along the way. YIKES now! Back then, it was good for me!
  2. 1|24|14 SCM, 35 minutes

    by , January 25th, 2014 at 10:20 PM (Blog)
    5 x 25 fr on 1:00 - S, ~80%E
    • low 20's

    10 x 25 fr on 1:00 - S, ~95%E
    • 16's

    10 x 25 fr on 1:00 - S, ~99%E
    • 14 and 15's

    10 x 25 fr on 1:00 - S, ~96%E
    • 15 and 16's

    Busy working in yard yesterday and today. Woke up late today because I stayed up last night watching American Horror Story episodes. Needed a good speed workout and had a very successful one today.

    Experimented some and found that I am just as fast, if not faster, avoiding SDK's from push-off's. In fact it seems best to just glide all the way to first stroke.
  3. Short and sweet

    I had just an hour for this quick solo workout at Riverbank this morning:

    1000 lcm warmup

    12 x 100, done as

    • 3 x FR @ 1:45, desc.
    • 3 x FR/BK @ 1:45, desc.
    • 3 x FR/BR @ 2:00, desc.
    • 3 x IM @ 2:00, desc.

    Magic 700, alt. FR/ST

    100 warmdown
  4. IM work at the Y

    by , January 25th, 2014 at 12:45 PM (Mixing it up this year)
    The guard said the temp was 81 but I would say it was more like 83. Still it was a good day.

    8x50@:55 free
    100 free for time 1:20 not good but it was early
    8x50@:50 free
    100 fly w/zoomers for time 1:28
    8x50@:45 free w/zoomers
    500 fly w/zoomers broken @:20 RI
    100 back for time 1:31
    500 back broken @:20 RI
    100 breast for time 1:48
    5x100@2:15 breast pull w/paddles & zoomers
    300 free kick w/zoomers
    4x100@1:30 free w/paddles & bouy held 1:20
    200 free EZ

    Total 4000 yards
  5. Friday, Jan. 24

    by , January 25th, 2014 at 11:41 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull w/snorkel
    4 x 25 shooters w/fins @ :40
    50 EZ

    Man Sets:

    12 x 25 burst + cruise @ 1:00
    8 = kick w/snorkel & alignment board
    4 = SDK
    150 EZ

    1 x attempted 100 AFAP IM
    -- cramped and couldn't swim through it ...
    50 EZ

    8 x 50 IM w/fins @ 100 pace @ 1:30
    odds = fly-back (hold 26)
    evens = breast-free (hold 28)
    -- ouchy set
    200 EZ

    10 x 25 AFAP kick @ 1:0
    -- used snorkel & alignment board
    odds = free
    evens = dolphin
    -- ouchy, this was a mini LP set, so much harder than when I do 25 AFAP + 75 EZ ...
    200 EZ

    3 x
    3 x 50 dolphin kick on back w/fins, hold 28-29 @ 1:00
    1 x 50 EZ @ 1:30
    100 EZ

    -- tried a couple AFAP 25s, but my calves weren't having any of it

    Total: 3150


    Almost forgot to blog this. Off to gym today!
    Swim Workouts
  6. Week 69 - Saturday

    by , January 25th, 2014 at 11:02 AM (After a long rest)
    I woke up and had my normal saturday cup of coffe before practice today. I had a good nights sleep and felt good ahead of practice. Luckily it was a little warmer today so no challenge leaving the house. My father decided to come for a swim with me today which was fun.

    Warm up
    1000 swim with snorkel
    4x50 drill IM order

    Main sets
    6x(2x50 on 35, 100 kick faster than best average time on 2mins, 50 easy on 1min)
    10x75 on 55 swum as 25 back, 50 free(everyone else did these as 75 free)

    Warm down
    100 easy

    Total 3500scy

    I felt really strong and had very easy speed today. I was tempted to do a 100 for time I felt that good(but resisted the temptation). I held 27s on the 50s on 35 and 1.18s on the kick 100s. The 75s were the toughest set today and held 45s. My back has felt good for a few weeks and I felt great today.

    I am also working on my free turns trying to go straight over as opposed to a slight tilt to the right as my feet go over. I noticed this on video that I am skewed on my turns and loose time and tend to circle swim instead of sticking to a straight line when I race. All little things but they add up.

    I am looking forward to signing up for three meets this weekend. If I have time I will do my worlds registration too.
    Swim Workouts
  7. Friday 1/24/14

    Friday 1/24

    AM only SCY

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    5x100 @ 1:15 cruise 1-2, D3-5
    8x25 @ :30 V.S.
    100 EZ

    8x25 @ :30 FL SMOOTH (ranged 14.0-14.7)
    6x50 @ :50 BK @ 400 PACE (33.5, 34.1, 34.4, 34.4, 34.5, 34.9)
    6x50 @ :50 BR @ 400 PACE (36.9, 36.1, 36.5, 36.6, 36.5, 36.0)
    6x100 @ 1:10 FR
    #1-5 - STRONG (1:03, 1:03, 1:03, 1:03, 1:04)
    #6 - N.S. (31/28 for a :59)
    100 EZ

    300 EZ (flat start odd 75s, running start even 75s)
    4x25 @ :10 rest scull w/ snorkel
    4x25 @ :45 under H2O kick w/ fins
    300 EZ (flat start odd 75s, running start even 75s)

    Total: 4100
    Swim Workouts
  8. Week 69 - Friday

    by , January 24th, 2014 at 09:06 PM (After a long rest)
    I had a great nights sleep last night, but it was really cold by Dallas standards this morning and it was tough forcing myself out of the house. It's the first time I recall where the pool water felt warmer than the air temperature and I was in the pool easily this morning.

    Warm up
    400 free with snorkel
    6 x50 catchup
    8x100 kick on 1.50
    10x50 free on 40

    Main sets
    1x100 on 1.05
    6x100 on 1.25
    2x100 on 1.05
    5x100 on 1.25
    3x100 on 1.05
    4x100 on 1.25
    4x100 on 1.05
    3x100 on 1.25
    5x100 on 1.05
    2x100 on 1.25

    We ran out of time and had to drop the final round
    6x100 on 1.05
    1x100 on 1.25

    Warm down
    100 easy

    Total 5600scy

    This one hurt. The round of 3 on 1.05 was the worst for some reason. We just ran out of time and had to stop before the final round. Despite the pain this one in a sick way felt good to be back in training.

    I also had a lot of thoughts this week about what worked and what did not work the last 4months.


    • Signing up for USAS and racing the kids
    • Not swimming in the evenings except during my taper
    • My overall conditioning has dramatically improved
    • Weight training. I gained 5lbs since spring nationals yet my body fat as measured with calipers went down. This means I added muscle.
    • Motivation. Training with the kids has motivated me to swim and they have a lot of fun which energizes me.

    What did not work

    • My training camp was too close to my taper meet
    • I needed more work on pace work. Broken middle distance swims. We did this the last 3 weeks and I wish we did more of this earlier.
    • My taper did not work. I am fairly sure i did not rest enough for my meet. I swam too much high intensity sets too close to my meet and just never felt fast.
    • I am usually fairly upbeat but I felt very sorry for myself last weekend. I need to work on my mental side of the sport. I also wonder if part of my problem last week was I over thought my races instead of just relaxing and going for it.

    On the fence over
    Someone suggested I am swimming too much yardage. I actually am not sure whether this was a factor. I don't think there is anything wrong with the yardage i have been training, but I do think we ramped it up too close to my taper meet. I have felt strong this entire training cycle and my overall conditioning is very high. I think this will stand me in a great position for long course. I think we need to adjust the effort approaching and during the taper. I plan on discussing my thoughts with my coach next week.
    Swim Workouts
  9. 1|24|14 SCM

    by , January 24th, 2014 at 08:23 PM (Blog)
    Pool air was in 40's, wore my wetsuit though the water wasn't too cool .

    10*50 on 1:00 F
    10*50 on 1:00 FP
    10*50 on 1:00 FPS

    500 back F

    • 7:30

    10*50 FK on 2:00 S
    • 66, 63, 61, 59, 61, 58, 54, 54, 54, 56

    20*25 FK on 1:00 S
    • 22 upwards to 26 due to acidosis

    20*25 FK on 1:00 S

    • 12.5 fast FK / 12.5 easy br kick

    33*15.5 TD on 0:20

  10. Frozen hair

    I had been hesitant to venture up to Riverbank after Tuesday’s foot of snow. While the sidewalks and streets in my neighborhood were quickly shoveled and salted, I was worried about the walk to Riverbank. Its snow maintenance, which is done by the State Parks Dept rather than the city, has always tended to be substandard—they typically seem to just drive over the paths with some sort of golf cart, compacting the snow and making things icier with each refreeze. This time, though, they got things right. When I got to the pedestrian bridge leading to the park, I was amazed—it was completely cleared and dry, as were the paths through the park. Go figure--It was as if they had used all the salt they had stockpiled over the last 5 years in one fell swoop. (Every locker had a crusty of salt on the bottom from people’s shoes.) In any case, I was very glad not to have to negotiate slippery sidewalks in the dark.

    The pool was very quiet—the cold is keeping people inside this week—and very warm. I shared a lane with Rondi and one other good circle swimmer, and did the following:

    3 x LCM 1000, odds reverse magic 1000s (fr/bk), even regular magic 1000 (fr/bk)

    5 x 400, done as
    1—alt kick/swim and IM/free by 50s
    2—IM, alt k/s by 50s
    3—swim, alt free/IM by 50s
    4—IM, alt k/s by 50s
    5—IM swim

    200 warmdown + play

    That was it! And yes, my hair did freeze today in the 3 blocks between the subway and my apartment. The good news is that the rest of me wasn’t cold at all—I guess 30 years of living “up north” (Michigan, Chicago, Ithaca, NYC) has at least taught me how to dress for cold weather, or at least the version of it that we get here (I don't think I'm ready for Maine or Minnesota winters yet, or for the worst of the the Midwest polar vortex). The bad news is that I only have one pair of ski pants, and I’m going to get tired of wearing them every day for the next week! I’m not sure when temps are going to get above freezing here again.
  11. 5TH Swim of Jan

    Just starting to get back into it for the month. I haven't been a complete slacker.
    --Holidays messed up my training the beginning of Jan.
    --Squamous cell cancer cut out of face. 12 stitches right where my goggle strap goes. No pool time. Use your sunscreen people.
    --Youngest daughter had a gymnastics meet in Hilton Head.

    So, this was my 5TH time in the water this month. Looking forward to getting my feel for the water back.

    500 mix up

    Kick w/fins
    8 x (25 + 50)
    --25's SDK AFAP @ 30
    --even 50's , build @ 55
    --odd 50's , sprint @ 55

    100 EZ

    6 x (2x25, 50 ,75, 50 ,2x25)
    --25's build @ 30
    --50 at 200 pace @ 60
    --75 done as 50 at 200 pace, 25 sprint @ 1:20
    --50 faster than 200 pace
    --25's all out @ 60
    rest 30 and repeat

    100 EZ

    Pull 3 x through
    3 x 50 @ 200 pace (by round, 65, 60, 55)
    100 paddles only build (by round, 1:35, 1:30, 1:25)
    50 sprint w/paddles (by round, 60, 55, 50)
    rest 60 and repeat

    100 float and out

    i did fairly well considering my lack of pool time. lacking speed and that feel for the water. Back at it.
  12. Last Long Swim Day

    Today was the last of our planned long swim days to prepare for the One Hour Postal Swim. We hope to have one long swim a month down the road (maybe starting in March) to prepare for the Chesapeake Bay Swim, among other open water swims some members of our Masters club are planning for this summer. I had high hopes for myself today after enjoying a really good post practice long swim last week. However, due to a couple of "game-changers," I opted for a different goal. My original plan was to swim for 45 minutes and see how I did. Game Changer number one was that I started to come down with a cold this week, and while I've been diligently taking my Zicam for the past two days, I must admit to not being 100 percent. The great news is that I've been taking Zicam and felt good enough to be able to swim today. Game Changer number two was the killer workout Sue had for us today. Whew! It was a 3900 yard day, with the main set that looked like this: 4X 100 on 1:40 & 200 on 3:30 (Work the 100s); Then do a 100 or 200 easy followed by 4X 100 on 2:00 & 200 on 3:15 (Work the 200s). So, needless to say, I had a lot less left in the tank for the post-practice long swim than I did last week. However, since I am always competing with myself, I had to at least swim the same number of yards as last week's all time (practice) high. So, I set out to swim a 1000 and see how I felt after that. I did it and felt pretty tired. I was able to get the additional yardage in for the 5300 yard grand total, which is great. I didn't know what to expect, but am pretty happy. Not as happy as last week, mind you, but happy. Next week we will be doing the One Hour Postal Swim! Hopefully, I'll be in form for it. Happy Friday! ~AngieKozBlogs
  13. Friday, January 24, 2013 6:40-7:30am

    by , January 24th, 2014 at 02:21 PM (Fast Food Makes for Fast Swimming!)
    This morning was a bit rough. Probably a combo of swimming two days in a row (quite rare these days), lack of sleep from work till 11:00pm, bedtime about 1:00am, working "two jobs" with my house and normal work...and trying to work out in the pool. I just wonder how that onslaught of events coming up in a month is going to feel. :OUCHY!!!!:


    1000 Free - first 500 was very sluggish, but began feeling better on the 2nd half and built it pretty strong by the end.

    10 x 50 Flutter Kick w/ board @ 1:00

    4 x 75 Free @ 1:15
    4 x 75 Free @ 1:10
    4 x 75 Free @ 1:05
    4 x 75 Free @ 1:00
    4 x 75 Free @ :55
    I held them all around :55 or so, cruising mainly, until the final four, when I dropped down to get 2-3 seconds of rest on the :55s.

    100 EZ backsomething...

    3100 Yards
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/27/2013

    by , January 24th, 2014 at 01:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:30
    4 X 100 1:45 1:40
    3 X 100 kick 2:30 2:30
    Two rounds, round 1 intervals left, 2 right.

    1 X 100 2:15
    1 X 75 1:30
    1 X 50 1:15
    1 X 25 1:00
    Four rounds.
    75's: back
    50's: breast
    25's: free

    3 X 100 1:40 1:30 1:20
    4 X 50 :40 :45 :50
    Pull three rounds.
    Round 1 intervals left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. Fri., Jan 24, 2014

    by , January 24th, 2014 at 01:43 PM (Trying to Train Smarter, Not Just Harder)
    500 back/free
    10 x 50 pull @ :45
    10 x 50 kick @ 1:00
    100 easy
    16 x 50 @ :45
    100 easy
    500 swim
    5 x 50 kick @ :45
    7 x 100, alt IM & Free @ 1:15 & 1:30 (w/zoomers)
    5 x 50 kick @ :45
    5 x 100, alt IM & Free @ 1:15 & 1:30
    5 x 50 kick @ :45
    3 x 100, alt IM & Free @ 1:15 & 1:30 (w/zoomers)
    5 x 50 kick @ :45
    400 easy
    Total: 5900

    Same guy here at pool again today. Apparently their pool is closed unless its over 40F. Our usual pool does the same, only at 30F. Today it was projected to be 28F, so we had to move to Meyers, as we did on Wed. Hate swimming under the bubble, the air is so thick, the water was 86F. For real. Anyway, Chuck, or whatever his name is, sure gets me going faster than I would on my own!! I had done 2900 before he even got there, too, so I was on the tired end of the spectrum.
    Entered the meet in Clearwater. Gotta find a hotel now. Really was vacillating between it and Auburn, Auburn has a better order of events for me, but I traditionally bomb at that pool. Decided to venture out & try and new venue. Hope it makes a difference! Day one all three events are back to back. Day two, my 200 Br is immediately following the 500, and the next event is just 2 after that. I wish me luck.
  16. Wed., Jan 22, 2014

    by , January 24th, 2014 at 01:38 PM (Trying to Train Smarter, Not Just Harder)
    400 back/free
    400 pull
    200 kick
    100 easy
    8 x 100 @ 1:20
    100 easy
    12 x 50 kick @ 1:00
    12 x 50 swim @ :45
    200 easy
    400 swim
    4 x 100 @ 1:15 (with zoomers)
    300 swim
    3 x 100, one @ 1:10, 2 @ 1:15 (with zoomers)
    250 swim
    2 x 100 @ 1:10 (with zoomers)
    100 easy x 2

    Total: 5250

    Can NOT believe I made those intervals. Some guy from another pool came & I had the choice of swimming the 100's on the 1:30 with a couple of friends next lane over, or doing them on the 1:15 w/him. Hmmm. Well, put on my zoomers, and not only did I make the interval, I made it well. With rest, and all that. I think I'll enter that meet now.
  17. Trying to use my legs more when I swim

    by , January 24th, 2014 at 07:54 AM (Mixing it up this year)
    Today I had Jerry next to me and there is something about this that makes me just push more than I would normally push in warm up. I have to keep up or.... It is just the competitor in me.

    Just an added note on the leg front, Since November I have added a 30 minute brisk walk every Monday-Friday during lunch to help lose weight and thin my legs. I am now ready to move down a size in cloths, even though the weight has remained the same lately. I know putting on more muscle...

    500 free pushed hard on this draggin legs as usual
    500 free kick w/zoomers

    5x200@3:00 free w/paddles & bouy descend 2:48, 2:48, 2:45, 2:41, 2:36
    5x100@1:45 free w/snorkle held 1:35's goal to maintain a strong steady kick and not drag legs as I normally do.

    500 free kick w/zoomers moderate pace
    8x50@:55 free maintain steady kick
    100 free EZ drag legs as usual

    Total 3500 yards
    Swim Workouts
  18. Thursday 1/23/14

    Thursday 1/23

    PM only SCY

    300 swim w/ paddles + fins + snorkel
    8x25 @ :10 rest scull w/ snorkel
    6x50 @ 1:00 360 FL kick/drill by 25 w/ fins

    15:00 of drag racing w/ fins (did a combo of dead starts, flip turn starts and open turn starts)

    8x25 @ :45 w/ fins
    2 - under H2O kick
    2 - FAST swim (did FR and wasn't slower than 9.9)
    4x50 @ 1:00 drill
    4x75 @ 1:10 FAST inside ALL flags! (actually caught my time on a couple and wasn't slower than :45)

    400 EZ

    Total: 4200
    Swim Workouts
  19. Week 69 - Monday to Thursday

    by , January 23rd, 2014 at 09:54 PM (After a long rest)
    Its been a very busy week both work and home life. I have been swimming this week after my meet at the weekend. I am anxious to move on from the meet and i am ready to refocus on my yearly goal and move on to the next phase of my training and competing. I wanted to register for worlds this week but have been too busy.. Here is a summary of the weeks workouts.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main set
    10x200 on 2.50
    10x50 kick on 1min
    8x100 on 1.10 with snorkel

    Warm down
    100 easy

    Total 4100scy

    I was stiff today and a little tired.

    4x(3 x 100 on 1:20 descend 1-3
    1 x 200 on 3:30 kick
    1 x 300 on 4:00 swum as 3x(25 drill 75 swim)
    8 x 50 on :35 free)
    Total 4,800scy

    I was tired today. Nothing special at all in this workout other than I made it.

    Warm up
    400 free with snorkel
    6x50 catchup on 1 min
    10x 2 turn 50s from middle of pool on 1 min working on coming off turns on back.

    Main set
    8x150 on 1.45 swum as 100 free, 50 back
    10x100 kick with fins on 1.30 alternating back and free
    2x(100 on 1min, 100 on 2min)

    Warm down
    200 easy

    Total 4000scy

    I felt good today. The 150s I was holding 1.35-1.37s and felt strong. The kick I was going 58s on the back and 1.02s on the free kick. The last set of 100s I cruised 55s on the two fast ones.

    1 x 1000 on 12:00 free
    4x(4 x 50 on :35 free, 2 x 100 on 1:05 free)
    3x(4 x 75 on 1:20 kick, 2 x 50 on :40 back)
    3 x 400 on 5:00 work turns


    I felt pretty good on the fast free set. I held 30s on the 50s and 1.01s on the 100s.

    I registed to do the 1650 in a USAS meet in Feb and will be competing at the DAM Masters meet at SMU the day after. I have not decided what events I wil swim yet. I am also going to discuss whether to do a drop taper at the end of March for the South Central Zone meet. I don't think I can do Spring Nationals even if I wanted to at this point due to several work commitments, but you never know.
    Swim Workouts
  20. Thursday, Jan. 23

    by , January 23rd, 2014 at 05:14 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull w/paddles & snorkel
    6 x 25 kick w/snorkel & alignment board
    6 x 25 shooter w/fins
    50 EZ

    Main Sets:

    8 x 25 burst SDK + cruise @ 1:00
    -- 4 right side, 4 from blocks
    100 EZ

    1 x 25 AFAP from the blocks + 75 EZ

    1 x 50 AFAP backstroke from the blocks
    -- cramped and couldn't finish
    150 EZ

    1 x 50 AFAP fly-back fromm the blocks on the top, 28
    200 EZ

    4 x 75 IM (fly/back/breast w/fins @ 100 pace + 125 EZ)
    -- went 42, 42, 41, 41
    50 EZ

    5 x w/bungee cord & fins, cruise out to resistance
    1 = backstroke kick, hold, :30 cruise back
    2 = breast, 10 strong pulls, cruise back
    3 = free, 20 strong pulls, cruise back
    4 = backstroke, 20 strong pulls, cruise back
    5 = dolphin kick on back, hold :30
    100 EZ

    Total: 3050


    Hadn't used the bungee cordz for awhile. They pack a punch!

    Looking ahead to meets, I'm planning to swim in:

    1. Albatross meet, 3/15 need to sign up
    -- I think I'm going to enter 50 back, 50 breast, 100 IM and 50 fly and swim 3 of those.

    2. I may do a meet in Columbus on March 29 to get some events in before Zones, possibly 100 breast/100 back/100 free.

    3. Colonies Zones, 4/5-6: I've even persuaded some people from my masters team to come down.
    Swim Workouts