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  1. Getting Ready

    This week I have been getting ready for Saturdayís Ederle Swim. Itís a 17.5 mile journey from Sandy Hook, NJ to Lower Manhattan. This will be the sixth year that NYCSwim has run this event, and over the years the difficulty of the race has really variedósome years fewer than half the field have been able to complete the swim, in others most or all have finished. This year the race will be held earlier in the season, and water temps will be significantly warmer than in previous yearsóIím expecting around 70óso that should make the swim somewhat easier. But there could still be difficult currents, rough water, and boat traffic that make the swim challengingóthat plus the fact that itís over 17 miles long! I hope Iíll be able to finish, but no matter what happens Iím sure I will learn a lot and be happy for the chance to swim along an amazing and historic course.

    This year the race is scheduled to start in New Jersey and end up in Manhattan for the first time everóusually itís held in the reverse direction. The field of 20 swimmers includes many friends from the city and beyond, including Evmo from the forums. Iím looking forward to being out on the water with so many people I know. Dave and Clare will be crewing for me, and itís reassuring that Iíll have them close by on the boat. Iím also looking forward to working with my kayaker, Vlad, who knows the course well. I feel like everything is in place to make my swim go as well as it can, now it just depends on what the weather and water gods send our way on Saturday, and how well I can respond to those conditions. The forecast seems to change radically every time I lookóright now Iím just hoping that the course doesnít get changed to the reverse direction at the last minute (that has happened in previous years when they tried to run the swim south-to-north), and that the race doesnít get interrupted or called for lightning.

    Swimmers will start in 5 groups; mine is scheduled to splash at around 7:40am eastern time. The kayaks that accompany each swimmer are equipped with GPS trackingóthere should be a link to follow swimmers here.

    One cool thing: I was looking over my blog from last year, and it turns out that Saturdayís race will be exactly a year from the day I decided that I would focus my attention on open-water swimming. Of course, then I thought that would only last for a month or so . . . I guess I got a little addicted! I feel like Iíve done so much and learned so much over the last year.

    My workouts this week have been a little boringóIíve been doing easy FR sets with progressively less yardage. Far more exciting than anything Iíve done in the pool was the boat ride I was on yesterday. For the second time in as many weeks, I got to crew for one of my open-water heroes who was swimming around Manhattan. This week it was Rondi Davies, who along with Ollie Wilkinson was attempting to break the record for circling the island. The currents were really fast, and it was a nail-biter up until the end. Rondi came in at 5:44:47, just under the old record of 5:45:25. But she only held the record for a few minutes, as Ollie, who had started about 11 minutes after her, subsequently posted a time of 5:44:02. Whew! It was thrilling to see two such fast and determined athletes going after the record, and a complete joy to see each of them swim so well and so strong over the course of so many hours. Amazing! It was a very cool experience to be a part of right before my own last swim of the season.
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  2. Your mindset

    by , September 29th, 2011 at 10:28 PM (Chowmi's Blog)
    Today's post is to reinforce your state of mind. I think it is often overlooked and we tend to focus on the physical training, recovery, and nutrition much more. Heck, I even blog about my couponing and other totally random thoughts more than what I am actually thinking about swimming. And most comments are reactionary - just commenting on what I thought on what set I already did.

    So today i'm going to jot down some things that help put me in the right frame of mind. And that is very hard to do, given that I am doing something no one else on a daily basis is doing, and while there is support, there is no one but me to follow through day after day, both physically, but also mentally to stay "tough" and "on track".

    +++++++++++++++++++++++++

    50% of swimmers will look at what you do like you just grew another head or laid a golden egg- they can't even fathom what you are trying to do;
    the next 25% will acknowledge it but won't do it for a myriad of reasons;
    the next 20% will to varying degrees of success do what you are doing;
    and the last 5% are doing it better than you.

    Strive for the top 95th percentile. Or higher!

    +++++++++++++++++++++++++++++++++

    I was preparing my girls for the Talented & Gifted Magnet school. We are so proud they got in. There are 4 measures: GPA, standardized test score (ITBS), on-site essay, and the NNAT (nonverbal test). 66 slots for 4th grade. From our girls' feeder school and the quandrant of the school district, it is the most difficult and most competitive group. Even kids that were in their school's magnet program, scored over 95th blended ITBS, and 95 GPA average in core subjects did not get in. (Slightly off topic but so irksome i'm going to blog it! Neither of our girls got into their feeder school magnet program. They were recommended to test (not by us) every year, twice a year. Finally after another rejection letter, we went in to visit with the tag teacher. One of the key failing factors was the parent survey. We flunked. Mark demanded that he and I "retest". They refused. After that, we refused to complete the required parent survey. Our girls didn't test again.)

    In the end, it comes down to one night, one essay, and one pick-the-pattern test that determines whether you are labeled a TAG kid or not.

    I just need one race to join the 23 club. There is no award for could have, would have, should have. It's not about deserving, it's about earning it on race day.

    +++++++++++++++++++++++++++++++++

    Once they got in, I told them:

    At Travis, everyone will be just as smart as you. But everyone will have strengths and weakinesses. Out of 20 new things, 10 will come easily. Just like at your feeder school, you will immediately get the concept with no effort. The next 5 things will take a bit of thinking about and some work, but not terrribly difficult. The last 5 things will be way over your head. It will frustrate you because everyone else "gets it". You will have to work twice as long and twice as hard just to score in the middle of the pack. How you handle yourself over these 5 things will be the most important things you learn, because it will test you and help define you as a person. You will learn how to study, and undertand what hard work really is like, because you've never had to work this hard. It also teaches you coping skils and the power to endure difficult situations.

    That is the same with swimming. If I want to go 23.99, then I have to do the things that are really hard for me, that are the most deficient. And perhaps it is exactly because of this that I have been taking great offense to "sprinter jabs" of late, because no one seems to realize how hard kicking with fins is for me (when I started, I was slower with fins than without), but with what I think is the right track, I refused to accept that anymore and said to myself, I know this is going to be harder for me than most of my competiors, but it is not impossible! I accept that I have to work harder at it to even just be at the 50th percentile of fin kicking against my peer group.

    24.1 2008
    24.1 2009
    24.4 2010
    24.2 2011

    It is TIME FOR 23.99!!!!!!!!!!!!!!!!!!!!!!!!

    ++++++++++++++++++++++++++++++++++

    Masters coaches are the best. Most will help you as much as you help youself. I suppose they are also very patient, because they understand you swim around your life, and not swimming first.

    The untapped potential for many swimmers is they don't engage their coaches enough in their lives, and other goals. You cannot have an effective coach if they have no idea idea whether you have kids or not, whether you are married, and a general understanding of what you do for a living (and the toll on your energy & time) or other elements that impact the time and energy on your swimming. But it is YOUR responsibility to talk with your coach.

    And swimming should be collaborative at our age. You have a voice and can articulate things on an adult to adult level with coaches. There is always the respect for the coach's position, but you aren't taking orders like an age grouper or even a college coach.

    Coaches WANT to help. It must get boring for them too, to give one bland one-size-fits-all workout to everyone. But here comes a swimmer on deck with a real goal and sense of urgency, wants your help to do things differently, a real challenge of a situation, and as a coach, that enthusisam and working towards that dream is something refreshing and fun and why you like coaching! At least, that's what i'd like to think as the swimmer! So share your dreams with your coach, and give feedback and updates. Relationships are not one way, and you have to take the initiative to engage your coach.

    ++++++++++++++++++++++++++

    In some ways, you have all the time in the world! And in others, you have none. Just make sure if you have a specific goal, that you do things in the right category!

    For instance, i've been in the low 24's for many years. Too many years! In case you haven't heard, just in case you missed it above, ppsst! I'm going for 23.99! Yeah!

    Now, I have all the time in the world to try different things. There is no limit such as "If I don't go 23.99 by 2012 season, i'm quitting!". I believe I can go 23.99. Going 24 again this season or next won't devastate me, won't discourage me, won't change my belief, even if you showed me statistial
    evidence to the contrary. I believe I can! So in some things, don't limit your time frame. If and when I do go 23.99, it does not mean I could have skipped years 2008 through 2011. It means the cumulative time was a required element to going my goal time.

    However, I have a sense of urgency within a practice to not lose that opportunity. The clock is ticking, and every set should have a direct tie, a direct impact as if you could "connect the dots" from that set to my 23.99.

    I need practice on this. I just blew a 4 x 150 crappy kick set yesterday. I would have gotten more out of 4 x 25's all out.

    ++++++++++++++++++++++++++++++++++++

    Well, that's all for now!

    Random craving: I am totally into "natural peanut butter", and it has to be the kind that is refrigerated and you stir up. It tastes so good!!! On really fresh bread, yum.
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  3. Thu Sep 29th, 2011 SCY

    by , September 29th, 2011 at 07:37 PM (Ande's Swimming Blog)
    Thu Sep 29th, 2011 SCY

    Trained Wed Sept 28 at 5:00 am but didn't blog
    swam with Todd, Tyler and Chris
    didn't do that well on the Main set, didn't feel so hot and struggled with intervals I usually make

    Main Set: Started LCM
    4 x 200 fr on 2:45
    4 x 50 fl on 1:00
    3 x 200 fr on 2:40 barely made
    4 x 50 bk on 1:00
    2 x 200 fr on 2:35 missed
    moved to SCY at 6:00 am
    4 x 50 br on 1:00
    200 fr strong
    don't remember the rest

    I'm gonna get back to speed & strength training

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in at 6:39
    wore Jammer
    swam with Todd
    beside Tyler, Marcio who's back from a 20 day trip, Larry, & James Fike

    WARM UP
    did around 400 and stopped at 6:45

    Main SET: scy

    9 x 100 fr 90% effort hold same pace
    3 on 2:30
    3 on 2:15
    3 on 2:00
    from a push held 1:02's & 3's

    Snake 550 done 25 fr 25 fl dr
    Snake 550 done 25 fr 25 br

    9 x 100 fr 90% effort hold same pace
    3 on 2:30
    3 on 2:15
    3 on 2:00
    from a dive held :59's & 60's

    500 easy done 50 fr 50 k

    3:00 pm today I dropped by and watched some of the UT Men Orange & White Meet
    some decent swims


    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional InvitationalSan Antonio, TX

    Updated September 29th, 2011 at 07:42 PM by ande

    Categories
    Swim Workouts
  4. Thursday, Sept. 29

    by , September 29th, 2011 at 07:30 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    flutter kick on bosu, 100
    power wheel roll outs, 2 x 15

    HS hi row, 105 x 3 x 20
    assisted dips w/20 assist, 13, 12
    DB bench press, 60 x 3 x 12
    deadlift singles, warm ups to 145, then 150 x 5, 145 x 3

    altitude drops, 2 x 10
    knee tuck jumps, 2 x 10
    standing track start jumps, 10
    squat jumps w/45 lb bar, 10
    med ball slams 5:00+
    handstands, 15

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

    Feeling a twinge at the very top of my left quad after that. Maybe I did it on the deadifts? Hoping it won't interfere with starts tomorrow. Trying the foam roller.

    Someone at the gym remarked that I do not have "swimmer legs." lol I guess the public perception of swimming coincides with many masters' dislike of kicking.
  5. Thursday, 9/29/11

    by , September 29th, 2011 at 04:28 PM (A comfort swimmer's guide to easy swimming)
    Another good swim n the outdoor pool today. Felt really good.

    SCM
    Warm up (400)
    400 choice
    - swam back and free

    Kick (600)
    1 x 200/5:00 strong build
    - flutter with snorkel and board, went 4:30
    4 x 50/1:15
    - on back, was going 1:07-8
    1 x 200 strong build
    - flutter with snorkel and board, went 4:30

    100 easy swim

    Pull (500)
    w/buoy and catch paddles,
    2 x
    150free/2:30
    - went 2:15 both times
    2 x 50 back on 1:00
    - 48-50 on all

    Main Set: (1300)
    2 x
    250 IM plus 50 free/5:00
    - went 4:25, 4:22
    2 x 100 free/1:40
    - 1st round went 1:29, 1:30, 2nd went 1:28 both times
    4 x 50/1:00 1 easy, 2 fast, 1 easy
    - 50 on easy ones, 40-41 on fast ones

    Warm down
    100 easy free

    Total: 3000 meters
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  6. Sarasota Y Sharks Masters 5:30 AM Workout -09/30/11

    by , September 29th, 2011 at 02:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will be swimming LCM today and taking it fairly easy in preparation for our oW race on Saturday.

    LCM
    1 X 200 3:45 3:30
    2 X 150 2:45 2:30
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick
    1 X 100 swim

    7 X 100 2:20 choice
    Swim them 75 fast/25 easy
    #7 is 100 easy

    6 X 50 1:20
    Build to fast, all choice.

    WARM DOWN: 4 X 50 easy 1:00

    3000M
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    Swim Workouts
  7. Predictor Set Day

    by , September 29th, 2011 at 01:40 PM (Year Three: The Road Back)
    Well... today was a happy predictor set. I knew that going in and my legs were pretty beat after doing the kick against the wall, flip turn, 50 on :50 set. So... overall I was pretty happy with holding a :36-:37 average. I never went up to :38 and went down a few times to :35. Decent, but I've decided that I should lay off the biking until after next weekend's meet is over. Swimming and biking is taking its toll on my thigh and calf muscles. Recovery before the meet sounds like a great idea.

    As for today's workout, here's what we did:
    300 Warm-Up
    4 sets:
    - 1 x 50 Human Stroke Drill / Free on 1:10
    - 1 x 50 Tarzan Drill / Free on 1:10
    6 sets:
    - 1 x :20 Kick against wall

    - 1 x 50 Free on :50
    8 x 25 Free on :30, odd: Hard/EZ, even: EZ/Hard
    20 x 50 Free Predictor Set on 1:30 (hold best average)
    1 x 300 25 Drill / 75 Free recovery on 5:00
    300 Cool-Down
    Total Yards - 2800 (plus 1:20 kicking against wall)

    I'm pretty sure that tomorrow will be an IM day, since we've been pretty IM crazy lately and haven't done much stroke this week. I'll check in and let you know how it goes.

    Enjoy your swims!
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  8. Quick solo workout

    by , September 29th, 2011 at 09:54 AM (Random Nonsense)
    SCM @ Lifetime

    Warm up
    - 10x 75 free 25 back
    -- that little tiny breast stroke kick muscle is a little sore during breast kick, so I did all back instead of a mix
    Main Set
    - 500 free (6:36)
    - 4x 100 free on 2:00 (I can't remember )
    - 4x 100 back on 2:00 (1:32, 1:30, 1:28, 1:27)
    Cool down
    - 200 ez

    Lifetime is starting back up with their masters team from 5:30 to 6:30 which is why this workout was so short, and why I won't be getting in 5k workouts during the week They are not so much a team as an adult learn to swim class, so joining them isn't an option.
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  9. Thursday workout

    by , September 29th, 2011 at 09:27 AM (Pete's swim blog)
    Swam w/ Dave M and my son. Pool temp at a surprisingly reasonable 84 this morning. No drag suit. Pool mostly empty so we each had our own lane. Took it kind of easy today. Lots of rest. 1:10s were a little tough but there was plenty of recovery to make all of them. Tomorrow, I should hit 500 miles on the year!

    SCY

    450 Warm up

    6 x 50 - :45

    8 times through
    * 100 fr - 1:10 (1:05-1:07)
    * 50 k - 1:10
    * 2 x 50 Pull - :50

    100 Easy
    400 IM Kick (7:20)
    100 Easy

    400 IM - 6:00 (5:33)

    300 Cool down

    (4000 Total)
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  10. Blah day - 09/28/11

    by , September 29th, 2011 at 08:23 AM (Workout Swimmer)
    Woke up feeling very achy this morning - my elbows hurt, my neck had a "Crick" in it & then the water felt really hot - even though the thermometer said 81 - I felt like I was boiling. Must be fighting a virus - even felt poorly the rest of the day with abdominal cramps & continued achy neck & elbows.

    500 back/free
    400 reverse IM
    10 x 50 kick on 1:00
    6 x 200 pull on 2:50 no paddles working on stroke
    4 x 100 fly with fins on 1:30 (proud of myself for doing this)
    400 kick
    12 x 100 on 1:20 (I got out after 3)
    2 x 100 cool down

    Total: 3900
    We'll have to make up the yardage & quality tomorrow when I'm feeling better.
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  11. KICK IT UP! Not alot of yardage but...

    by , September 29th, 2011 at 07:26 AM (Mixing it up this year)
    My shoulders were sore from the weightlifting Tuesday and the tough swim yesterday. So I decided to give my arms a rest today.

    500 Free every 4th lap kick on back streamline
    5x100@2:30 Free as 25 rt arm/25 lt arm/25 kick on back/50 swim
    5x100@1:30 Free w/paddles & bouy
    500 Free kick w/fins as 25 easy/25 moderate/25 fast
    100 Free kick w/snorkle
    12x25@1:00 Free kick w/snorkle odds Fast evens easy on the fast ones went 29, 27, 26, 26, 25, 25
    100 Free EASY

    It is tough get much yardage in when you are a temporary slow kicker. Hopefully I will be much faster soon.

    Total 2500 yards
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  12. Wed., Sept. 28

    by , September 28th, 2011 at 07:09 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 fly drills
    6 x 25 shooters
    4 x 25 scull
    4 x 25 burst + cruise

    Main Sets:

    6 x broken 100s + 150 EZ @ 5:00
    -- @ 100 race pace
    -- broken at 25s for :15

    1-3 backstroke, no fins
    -- went 1:05s on all three
    -- 16, 16, 16, 17 on the 25s
    -- 14, 13, 13, 12 kicks off walls

    4-6 fly w/fins
    -- went :56 (too cautious), 52, high 51
    -- splits: #4, all 14s; #5, all 13s, #6 12, 13, 13, 13
    -- fly felt strong and smooth after weeks of feeling like crap

    -- definitely gasping for breath at the end of all 6, but the backstroke 100s felt harder.

    4 x 25 free w/parachute & paddles

    100 EZ

    Total: 2950


    Bikram, 90 minutes

    A very unusual occurrence -- Lil Fort got a ride both ways to swim practice with the 2 families we carpool with. So I am heading off to the 8:00 pm bikram class in 20 minutes.

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

    I slept terribly last night (thunderstorms and other issues) and my legs were somewhat tired from yesterday's kicking. So I did not have high hopes for this workout. Nonetheless, I was fairly pleased with the broken 100s and liked the set. Next time, I may bump the rest down @ the 25s down to :10.
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  13. Sarasota Y Sharks Masters 5:30 AM Workout -09/29/11

    by , September 28th, 2011 at 03:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:30
    4 X 150 2:30
    3 X 100 1:30
    4 X 50 descend 1:00

    3 X 100 kick 2:15
    6 X 50 kick :55
    1 X 100 swim

    4 X 250 IM 4:30
    With fins. Rotate 100 of each IM order.

    12 X 50 1:10
    Choice. #3-6-9-12 are fast.

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
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  14. Another sprint modification 09/28/11

    by , September 28th, 2011 at 03:23 PM (Chowmi's Blog)
    I am not swimming tomorrow. I can say that right now. Wowie, am I tired!

    SCM, Baylor Fitness Center noon
    Jim Montgomery coached

    200ish warm up

    4 x 200 kick if you use fins, or
    4 x 150 kick without fins
    sort of.
    =>4 x 150's kick goofin' off
    All 4 people were doing something different, starting late, I still have no idea what happenned on that set?

    4 x 200 "swim"
    nary a leg without pull buoy.
    no.
    4 sets of 4 x 25
    Set 1 % descends
    Set 2 all easy
    Set 3 variables
    Set 4 all easy

    3 x 200 pull
    no.
    100 easy
    4 x 50 37.5 smooth/12.5 kick or swim sprint to wall

    2 x 200 fast swim
    no.
    100 smooth 1:14
    4 x 25 5 sec rest 1:04

    Bonus:
    3 x dive 12.5's

    The End
    ++++++++++++++++++++++++++++++
    Today was much harder to modify due to 4 people in the lane, and one of them a bigger modifier than even me! Hard to believe, I know! I was a bit over-tired at the end of workout - bordering on grinding vs. happy-swim-punchy-sprinting. It helped I had someone in the lane next to me so I was totally racing him even with my 5 sec rest.

    I'm full up for the week. Maybe just swim easy one more time but I think that's enough for me.

    ++++++++++++++++++++++++++++++
    IMPORTANT NOTE!!! North Texas LMSC might not have anyone submitting top ten results. The last TT recorder stepped down 06/2011. Don't look at me, I did it for 3 years before this last year. Step up and do your tour of duty!
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  15. Sprinting...At Least A Little

    by , September 28th, 2011 at 12:59 PM (Year Three: The Road Back)
    450 Warm-Up
    1 x 200 Kick on 4:00
    After staying up late with my daughter last night discussing what the fictional Greek hero she has to create for class should be like, this morning dawned a lot (I mean, A LOT!!!) sooner than I wanted. Still, I hauled myself out of bed and headed to the pool. Here's what we did:


    1 x 150 Kick Faster on 3:00
    1 x 100 Kick Faster on 2:00
    1 x 50 Kick Fastest on 1:00

    4 x 25 Fist Drill on :40
    4 x 25 Left Arm Only Drill on :40
    4 x 25 Right Arm Only Drill on :40
    4 x 25 Perfect Free on :40
    12 x 50 Free on :50

    4 sets:
    - 1 x 50 Free FAST on 1:00 (did :34, :34, :33, :33)
    - 1 x 50 Free EZ on 2:00
    6 x 100 Pull on 1:45, 1>3, 4>6
    400 Cool-Down
    Total Yards - 3350

    I must say that I was pleasantly surprised by how I felt in the water during warm-up. A bit more like how I was feeling before I got sick. Then, we did the fast 50s and I was happy with the times considering that I felt sloppy while swimming them. And... I forgot to dolphin kick off the wall at the turn. Even reminding myself before the next fast 50 to dolphin kick didn't help. I just kept plain forgetting. Ugh! But... I know there are a few tenths to pick up when I remember. I also worked on not breathing into the flip turn - a new feat for me. So... all in all, a much better day in the pool than I anticipated. YAY!

    I also signed up for my first SCM meet yesterday. I'm swimming the 50 Free, 50 Back, 50 Fly, and 100IM. I remember this meet from last year and it goes really quickly. So... four events instead of five, but it should be fun. I seeded myself with my best times from last year's SCM season and I'm hoping to see some time drops - especially in the back and IM. I guess time will tell. The meet is a week from Saturday and I'm hoping to be feeling great in the water by then.

    Until next time, enjoy your swims!
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    Swim Workouts
  16. "Tides that I've tried to swim against"

    by , September 28th, 2011 at 12:07 PM (Swimming, Life, and Other Stuff!)
    I thought I'd check in and update my current status. I decided to quit regular blogging since my long Q interval diagnosis. I get tired of talking about it, but it's always on my mind.
    Here's what's happened since my last blogging/thread comments:
    1. I have a new Physician which I will see on October 19th. The other Dr. dropped me due to non-compliance with my meds. In my defense I'll say I tried Beta Blockers for 4 weeks. I was blacking out in class and while driving, plus suffering from chronic depression. I couldn't get his office to return my calls or give me the result of my ecko-cardio-gram so I quit and figured they were just going to ignore me till I died. Finally his nurse was able to reach me on my cell phone. I told her what I was doing and she reported to the Doc. A day later she replied by telling me he would not represent me for a peer-review for genetic testing and dropped me for non-compliance. I immediately called IU Medical Center and found another Physician. I have a very good feeling about this guy.
    2. I have been swimming regularly. (3-4K per workout but with longer rest intervals). I get a feeling of dread before each and every swim but once I'm in the water I feel remarkable! I hope I can stay motivated forever, racing or not.
    3. I started running 2X per week. LQT is not as dangerous to runners as swimmers. Surely if it didn't kill me when I was running sub three hour marathons it won't kill me now while I'm running 7:30 pace and slower.
    I started a leg strengthning routine before re-starting running. I am up to 1,500 jumpropes, 50 lunges, 50 or so squats, and a few other hip and glute exercises. I am hoping the stronger legs will help my arthritic knee handle the runs. I'm going 40-45 minutes 2X per week at a fairly easy 7:30 pace. i'm also working on my core 4X per week.
    4. I'm going to be a Grandma in January. Every now and then I think I should just quit all this foolishness and be grateful that I'll have a little one to love and share with. I would feel horrible if my exercising killed my faulty heart and I wasn't able to be a part of this soon-to-be child's life.
    It really pisses me off that I've exercised religiously my entire life, always maintained a low body weight, have a steller lipid profile and still have a crappy, defective heart.
    I know life isn't always fair, I say this to at least one student per day.
    I promise my next blog will not be another pity party!
    Salutations!

    Bob
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  17. Wednesday, 9/28/11

    by , September 28th, 2011 at 11:42 AM (A comfort swimmer's guide to easy swimming)
    I felt pretty good this morning. Swim went well. And I finally got a good night's sleep!

    SCY
    Warm up (800)
    200 swim free - 200 back kick - 200 drill/swim - 200 pull/scull by 50's

    Set #1 (600)
    12 x 50/1:00 as 4x:
    50 drill
    50 steady build
    50 blast 1st 15yds
    50 blast last 15yds
    - all free, times ranged from 36-40 on these

    Set #2 (800) back swim with fins
    4 x 200/3:20
    - went 2:52-54 on these

    Set #3 (600)
    12 x 50/1:15 as 2x
    Dive 25 fast - 25 easy
    50 drill
    25 blast kick - 25 drill
    50 breath's 7 or 9
    Dive 50 fast - went 32, 31
    50 easy
    - except for the fast 50 the times on thses ranged from high 30's to mid 40's

    Warm down
    200 IM as 25 drill/25 easy swim

    Total: 3000 yards
    Categories
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  18. Wed 9/28

    by , September 28th, 2011 at 11:41 AM (The Labours of SwimStud)
    Been sick with a cold so I skipped Monday as I was too congested.

    Warm up
    600 FR
    20 x 25 K :45 every 4th fast
    100 EZ
    5 x 100 Monofin K 2:00 (did 300 w/ snorkel)

    Main

    6 times through:
    50 Drill (catch up with stick)
    75 Fin Pull w/ Paddles
    Rest :10
    25 Sprint ( Fins n Paddles)
    100 EZ

    Plyos/Kick

    10 x Broad jumps and stream line push off from bottom (AKA "Forts")
    500 Fin Kick FR/FLY by 50

    Cool
    300 EZ
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  19. 50s with fins

    by , September 28th, 2011 at 10:28 AM (Random Nonsense)
    Warm Up
    - 300 swim
    - 300 kick
    - 300 swim
    Transition
    - 300 back
    Main Set
    - 13x50 fast easy w/ fins on 45
    -- 27,26x6
    -- focused on fast hands
    -- still don't have the hang of this type of set
    - 150 ez
    - 4x200 on 2:40
    -- 2:20, 2:22 (stuffed a turn), 2:21, 2:17
    -- execute race strategy (ez,build,strong,fast)
    Cool down
    - 200 ez

    Retrospective (aka sleep aide): Last night I was laying in bed thinking about swimming. My junior year I swam 1:50.0x in both prelims and finals, well split in prelims, 50/59 in finals. In finals my coach wanted me to let rip, and I did Always when I think about preparing for that meet, I think of a 10x50s on 200 goal pace set I did and I remember asking the USAS coach what my goal pace was. He was quite upset that my high school coach hadn't discussed that with me since, at the time, he was coaching all the fast swimmers (USAS) from my high school and we were competing with his HS swimmers (he coached both HS and USAS).

    Last night it dawned on me that he was my USAS coach my sophomore year and the goal time for the set was 1:50. I must not have gotten much faster from my sophomore to junior years.

    Why? I started swimming competitively with the HS team during their off season (Mar-May) my 8th grade year. I couldn't do the workouts initially but by the end I could do the workouts in the slow lane. I swam summer league over the summer and it was easy, but during my freshman year I joined USAS and was put in a senior group because of my age more than my skill. It was survival swimming. Over the scy season I went from a 1:08 100 free to :56 and was still struggling at USAS. Over the summer training outside, I did an open turn and grabbed a wasp. After that, I never did another open turn during freestyle, and my workout times improved drastically. I finally had the endurance and skill to confidently complete practice.

    Then I changed teams and confidently completely practices at the new USAS team for a year. Then I changed teams and confidently completed practices for another year. Getting faster probably required more than going through the motions.

    I also think this is why I understand so little about training. My USAS training time was short, coaches varied and I just did survival training, even after survival was a near guarantee. This is why Xx100s on almost no rest makes so much sense to me, it is a pure survival set. Other than the 10x50s 200 race pace set, I don't remember training pacing until being a Master. Sprint 25s existed only in my dreams and 100s on 7:00 were a thing to be feared and survived, not something to focus on.

    Thinking about training was not something I did until I was a Master and very little seems to have accidentally rubbed off from my misspent youth.

    Last few days: I had food poisoning Thursday, puked my guts up Thursday night (I was yelling at cars driving slow in front of me on the way home from work because I didn't think I would make it), missed swimming and work Friday. Did a light swim Sunday but didn't feel normal again until yesterday evening. I do not have the superior digestion that Fort believed. I rarely experience stomach illness, then twice in a week.
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  20. Wednesday, Sept. 28, 2011 5:00am

    by , September 28th, 2011 at 10:11 AM (Fast Food Makes for Fast Swimming!)
    I didn't like taking yesterday off from the pool, made this feel like another Monday in the water. Plus I had another hour of running around on the soccer field being referee of my daughter U9 soccer game again last night, which is getting kinda fun, though I still dislike running.
    11 more days till my next competition. USAS meet in Ellensburg @ Central Wash. Univ. Let the swim meet season begin!! I'm going to be busy till December.

    Warmup:

    200 Free
    200 IM Drill
    200 Free Pull

    Main:

    4 x 250 Free @ 3:15 (went 3:01, 2:58, 2:55, 2:51)

    50 EZ

    6 x 150 IM (100 IM, 50 Free) @ 2:15 last two: did 1:51, 1:50
    worked on my backstroke arms faster turnover

    50 EZ

    5 x 100 Free Pull @ 1:15 (range 1:05-1:11)
    arm muscles are sore/tired

    8 x 75 Free @ 1:05 (:48-:50s)

    50 EZ
    ----------------
    3600 Yards

    Updated September 28th, 2011 at 12:53 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices