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  1. Mon Dec 12th 2011

    by , December 12th, 2011 at 01:01 PM (Ande's Swimming Blog)
    Mon Dec 12th 2011

    Subscribe to Ande's Swimming Blog

    did not train, Thu, Fri, Sat & Sun
    Decided to take a break

    [ame="http://www.usms.org/forums/showpost.php?p=254975&postcount=1715"]Swim Faster Faster[/ame] is approaching 300,000 views
    is that crazy or what, pretty soon it's likely to pass up [ame="http://www.usms.org/forums/showthread.php?t=4298"]Ande's Swimming Blog[/ame] which has 304,300 views

    Whitney Coached
    scy UT Swim Center: main pool north end
    5:30 - 7:00 dove in 5:38ish
    wore B70 jammer
    trained with Todd beside Jim, Tyler, James max & nate


    Warm up
    swam easy 50's

    Main Set:

    10 x 100
    1 on 1:25, # 2 on 1:20 ... #5 on 1:05, # 6 on 1:05, 7 on 1:10, ... 10 on 1:25
    felt slow skipped a couple 50's

    500 with 3 SDKs off each wall

    assigned
    10 x 100 pulling
    1 on 1:20, # 2 on 1:15 ... #5 on 1:00, # 6 on 1:00, 7 on 1:05, ... 10 on 1:20
    felt slow skipped a couple 50's
    caught a ride on the big blue paddle express (todd)

    kicked 2 rounds of
    25 50 75 100 100 75 50 25
    1st on 25 base
    2nd on 20 base

    12 x 50 on 40
    1) fl bk
    2) bk br
    3) br fr
    Categories
    Swim Workouts
  2. NE Champs, Day 2, Dec. 11

    by , December 12th, 2011 at 12:12 PM (The FAF AFAP Digest)
    I had decided to scratch the 200 IM, so was able to grab a bit more sleep and take my time getting to the pool. Good thing because the Starbucks across from my hotel was closed -- what?!?! Got in a decent warm up in the diving well and was ready to go. Tired, but ready to go. (BTW, I have no idea how mid-D or D types do any pace work in the crowded warm up pools at big meets.)

    50 fly, 30.35

    This time was under my WR from last March of 30.5. So I was thrilled! Fly felt good until the last few strokes where my arms really felt the meet fatigue. And it was technically fairly solid. I got off the blocks FAST. I didn't get max distance, but I could tell my reaction time was great and I had a clean entry. Only flaw was not pushing off deep enough on the turn. I had one dolphin kick on the surface as a result. Took one more breath than usual on the last length, but it helped me spot the wall and finish well. I guess all those fast 50 flys for time I've been doing in practice paid off.

    But there was no time to celebrate! I had 20 minutes until my next race. I swam down around 250 and when I emerged, they were already on heat 2 of the women's 100 free ...

    50 free, 28.53 (split in 100 free):

    My body was screaming with lactic acid build up behind the blocks. I really would have liked an hour off to rest and get in the correct mental state of mind for this race. Instead, all I was thinking was "I can't wait until this race is over." I had a decent start, not as fast as in fly. Again, the race was technically pretty solid with the exception that my right arm was caught underwater sightly on the breakout after the turn. I may have taken an extra breath on the second length too; I can't really remember. It also felt like I was dragging my legs. Stud video'd the race for me though, and it didn't look nearly as bad as it felt. Maybe the legs were on autopilot. I was very surprised and happy to see that time on the wall. I was fearful it would be a second slower. And this time is only .3 off my B70 PR. I then caused a minor delay of meet as I took 1:00+ to swim my second 50 of the 100.

    I was beyond happy that I had already logged a 100 back time this year as that was the last event of the meet. And I had no more 100s in me.

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

    Overall, this was a great meet for me even with a slightly shorter taper. Much better than Auburn, I think. But of course SCM is more my natural milieu and my favorite course. As the event rankings stand now, I have the fastest time in all 4 50s (and 2 100s) -- something I never expected!!!


    My elbows don't really feel any worse for wear after a long weekend of sprinting. But they still hurt when I try to lift things, so I will continue to avoid upper body weights for awhile. Probably won't get to the pool today. I have stuff to do with Lil Fort. I'm so proud of her -- she ran her first 8K this weekend and sent me a text saying it was "very fun."

    Results:
    http://www.swimphone.com/mobile/meet....cfm?smid=3514
    http://www.swimmingworldmagazine.com...-World-Records

    Updated December 12th, 2011 at 04:29 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  3. Finally some aerobic with rest

    by , December 12th, 2011 at 10:54 AM (Random Nonsense)
    I felt really good in the water today which surprised me after not cooling down after the relay meet, not swimming Sunday and consuming copious amounts of alcohol. I was even short on sleep, but it was probably post meet motivation to train hard.

    Warm up
    - 350 free
    - 200 kick w/fins
    - 350 free
    Transition
    - 4x75 drill/free/drill
    Main Set
    - 300 free on 4:00 (3:28)
    - 3x100 kick on 1:20 (fins)
    - 3x100 free on 1:20 (1:06s)
    - 300 kick (fins)
    - 300 free on 4:00 (3:22)
    - 3x100 on 1:20 (1:04, 1:06, 1:04+)
    Cool down
    - 300 ez

    Pretty happy with that.

    Updated December 12th, 2011 at 12:30 PM by qbrain

    Categories
    Uncategorized
  4. 12.12.11 - Challenge day week 4

    by , December 12th, 2011 at 10:22 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~84. Played soccer for about an hour and a half yesterday afternoon. Wasn't in my best condition for the challenge today. Next week will probably be our last day of soccer so I should be more rested for week 6. I'll probably need it.

    SCY

    400 Warm up

    6 x 50 Free - :45
    4 x 100 - 1:10 (1:07, 1:10, 1:11, 1:08)
    Two touch and go's and sore legs kind of did me in. I also misjudged a couple walls. I knew I wasn't 100% on the six 50s. Still, I was able to dig deep and make the last 100 by a couple seconds. Pretty sure I can do 5. Might have to put my aquablade jammer on once we get past that one.
    50 Easy

    4 Times through:
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10
    50 Easy
    What better way to finish off some hard 100s than with some fly. Interval wasn't too bad but it still hurt.

    16 x 100 - 1:40 (:10) up/down kick
    Saturated the up/down w/ mostly br kick.

    12 x 50 - :50
    * Odds Fly/Kick
    * Evens Free

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  5. A challenging morning workout

    by , December 12th, 2011 at 08:18 AM (Mixing it up this year)
    Not too bad this morning, just one long set.

    This was 4 rounds first two no equipment second two with paddles & bouy

    4x[3x100@1:45, 1:40, 1:35, 1:30
    ....[2x100@1:40, 1:35, 1:30, 1:25
    ....[1x100@1:35, 1:30, 1:25, 1:20
    ....[1x100 free kick with board
    200 free w/snorkle alt 25 kick/25 swim

    Total 3000 yards
    Categories
    Uncategorized
  6. Horrendous Chumpionship Meet

    by , December 11th, 2011 at 09:54 PM (The Labours of SwimStud)
    Should I have shaved?
    At least I can blame the hair for some truly bad swims.

    The 200 BR was probably the best of the meet. I was 1.5 sec slower than last year...could this be the net result of body hair? Who knows for sure but I'll go with yes, although my splits suggest I took a nap on the 3rd 50. I normally get at least 1 good swim...but I didn't even get close to last year...on anything. Everything was 2 seconds off...I'm chalking it up to a confluence of small details...at least I had good time with my friends and I was a true Stud and swam all 5 relays including the 800 at the end to take one for the team...

    ...eyes down for Greensboro...
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    Uncategorized
  7. Run in the park

    by , December 11th, 2011 at 04:35 PM (Elise's Fitness Fun)
    Had a great run in the park on Saturday morning with my Jack Russell Terrier. Meant to wear the heart rate monitor I just bought to get an idea of my average HR, but forgot it. Ran 5 miles in 46:52, so about a 9:22 per mile pace. Temp was in the mid-40s. Perfect for running. It is so much easier for me to run in temps under 60. Glad I had my mace with me as there were a few odd people wandering about in the park. Not sure I want to run there by myself again.
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  8. Sunday, Dec. 11, 2011 9:00am COMA Masters practice

    by , December 11th, 2011 at 02:56 PM (Fast Food Makes for Fast Swimming!)
    Might as well make it a full meal deal this weekend. Since I stayed overnight here in Bend I figured I might as well get over to the pool in the morning for a good after meet self imposed ass kicking, with the coaches help of course!!

    Warmup: (was a general warmup until 9:20am when the sets began)

    I did the assigned warmup: Got in about 9:05 or so
    100 Free, 50 Back, 50 Breast (repeat as many times as possible until 9:20)
    I did it 3 rounds (600 meters)


    400 corkscrew IM kick - basically was 4 x 100IMs continuous going:
    • dolphin kick on back
    • back kick on left side
    • breast kick on stomach
    • free kick on right side
    16 x 25 Odds EZ Free, Evens FAST (rotate Fly, Back, Breast, Free) @ :15 rest

    4 rounds of:
    100 @ 1:30 (50 moderate, 50 strong) (went 1:07-1:10s)
    150 @ 2:10 (50 moderate, 100 same strong as above) (went 1:43-1:45s)
    200 @ ??? (50 moderate, 150 same strong as above) (went 2:20-2:22s)
    1:00 rest between rounds. I was huffin and puffin on this. Altitude training is good for you, but you have to first get used to it before you do it.

    50 EZ

    then 50 Fast from a push (went :31)

    ----------------------

    3300 SCMeters


    ***
    Bonus!! I got to fill up gas in Bend for $3.35 a gallon!! It's coming down in Wenatchee, but still above $3.50.
    Now it's Mountain Dew time, and Taco Bell or McDonalds up the road in an hour or so.

    Off to Wenatchee to rejoin my regular life!!
  9. Saturday 12/10/11: NEM SCM Champs

    by , December 10th, 2011 at 11:22 PM (Maple Syrup with a Side of Chlorine)
    I headed out this morning spot on 6am for the 3 hour drive to Boston, with my daughter as copilot for the meet at BU. Having messaged aztimm and others yesterday, I texted him to sign me in for the 400 FR as this closed at 9:15. Good thing, as I got to the pool about 5 minutes later - thank you very much, Tim!

    I got in an easy warmup, as my goal for this meet was in line with this season - get times by not to duplicating events and see how close those scy -> scm conversion tools are. I did:
    200 FR/200 bk/100 Fly drill, some 50 swim/kicks, two sprints from blocks and another 200 at the end (around 1000m).

    I met up with aztimm before after warmups and thanked him again for checking me in. I think I ran into Fort and Stud after the 400, then slknight dropped in before noon and said hi. I also said hi to mrubacky (missed him at the Riverton meet) along with some of the folks from Maine, Cape Cod, and Pittsfield that I have met at other meets.

    The meet is being run through swimphone here:
    http://www.swimphone.com/mobile/meet....cfm?smid=3514 so you can check out everyone's results. I have linked my results below:

    400m Free: Goal: 4:55.Swam: 4.51.57
    - Felt really good. I tried not to go out too fast and settled into a strong two beat kick with DPS strokes. I was hoping to obtain consistent, even splits but that did not happen so much! I has happy to negative split it, and it was nice that someone counted my laps for me - still not sure what kind soul did that.
    (200y w/d)

    100m IM: Goal: 1:13. Swam: 1.11.62
    - I had a strong underwater with the start, and even stayed under 5 more meters than I planned. In typical fashion, I had a strong first 50, then tanked the breaststroke leg. My buddy Jim from the Cape shouted at me to "stretch" but I still struggled through. Someday I will invest the time to figure that stroke out ...
    (100y w/d, a long couple of hour break, then a quick 100y w/u before...)

    50m Free: Goal: under 27. Swam: 26.88
    - This felt good, but I had a bad turn and didn't stay underwater past the flags on the final lap. Oh well, I am still really happy with this.
    (200y ez)

    200m Back: Goal 2:25. Swam 2:24.82
    - I had a decent start and good underwaters for the first 100. I was definitely searching for the walls at the 25y mark, as I seemed to float forever into the wall. I tried to ramp it up heading into the half way point, but I could not get my turnover turning over. My turns in the second half were lackluster, proving I need more conditioning for this distance. But I am super excited about this time!
    (100y w/d, then out)
    (1750scm, 700 yds total for the day)

    My meet is over for now, as I am back in Vermont and getting ready to hit the hot tub before work tomorrow. Overall I felt very fast and happy I made the trip down today to swim, and watch some other really fast swimmers. My daughter met up with a friend and checked out the school more than our tour this summer allowed.

    Again, it was great to meet more of the forumites and check in with other friends at the meet, especially a great 200 Breast between aztimm and Stud and Susan rocking the 200 Fly. Everyone is helpful in answering my questions about training and competing. I am turning my attention to a "squad meet" this coming Tuesday at my home pool that I will be running - trying to get other swimmers in the area to "catch" the competition bug like me for next year.

    Updated December 12th, 2011 at 12:28 AM by rxleakem

    Tags: boston, bu scm
    Categories
    Masters Swim Meets / Events
  10. NE SCM Champs

    by , December 10th, 2011 at 10:18 PM (The FAF AFAP Digest)
    Today went very well -- better than I expected! My elbows didn't feel great hoisting bags in and out of airports yesterday and I had another ill-timed affliction that the ladies will understand.

    100 IM: 1:11.99

    This is my second fastest time as a master; my prior best (1:11.5) was in a B70 a couple years ago. Did not have a great start. The starter was very quick and I didn't have my hands together in a streamline entering the water. Had a very good first 50, with 14 SDKs on the backstroke leg (nose clip). Breast leg was OK, but I felt virtually paralyzed on the last 25. Still very pleased with the time. It was only .3 off the NR, and faster than my last time from yards (converted). May give it another go in March.

    I could barely walk to the warm down pool after ...

    100 fly: 1:11.3

    As usual, I had thoughts of scratching. But I tried to comfort myself with the fact that there were walls instead of the virtual open water of long course. I had a much better start, and was very close to the 15 meter mark. I really did try to go very slow on the first 50 -- 32.8. Lol I just don't have a slower gear. Predictably died the last half of the final 25. Still the time was just a bit slower than last year when I swam 100 fly first, and I'll take it. And won't swim it again until next December!

    50 free, NS

    Too tired after the 100 fly and not enough rest. Will do it as a split tomorrow.

    50 breast, 38.22

    So glad I passed on the 50 free because this is a very fast time for me. Last year, I went a 38.9 in SCM and this is 2 seconds faster than I swam at Auburn in long course. I had a very good start and long pull out. I was very tickled to see that this is the fastest time in the event rankings. Just keeping it real, though, a friend told me I had terrible head position and should swim with a whiffle ball. She's right of course, but I'm still stoked by the time!

    -----------------------------------------------------

    Pretty darn happy with this day after an up and down Fall. Tomorrow I just have the 50 fly and 50 free. I'm not going to do a fly split in the 200 IM. I'm opting to conserve energy and hope for a good start in the open 50. My fly felt fast today, so hopefully I can crank out a good one tomorrow. Hoping I can get some sleep, but I had some caffeine this afternoon.

    Had a great time meeting forum friends and seeing other friends!!! That always makes a meet more fun.

    Updated December 11th, 2011 at 01:31 AM by The Fortress

    Categories
    Masters Swim Meets / Events
  11. Saturday, Dec. 10, 2011 Bend SCM Meet Results

    by , December 10th, 2011 at 08:56 PM (Fast Food Makes for Fast Swimming!)
    Wow, what a day, and it's not over yet. The party is starting in about 30 minutes. I will join them soon as I'm not driving home in the same day today. Apparently the COMA masters stand for Consume Our Mass quantities of Alcohol (not Central Oregon Masters Assoc. like many thought).

    Woke up at 5:00am and was out the door and on the highway by 5:30am. I figured 330 miles of driving would be about 5 1/2 hours or so. Well between the breakfast/lunch stops and the heavy fog for most of the trip it turned into a little over 6 hours in the truck (my old '83 Toyota pickup can still get it done). Got to Bend and the pool about 11:30am or so. Perfect timing for the 12:00noon warmups.

    I did about 1000 SCM of warmup mostly EZ freestyle, and 1 arm fly drill work. Not much speed involved...just relaxing from the drive.

    SCM Pentathalon: They were starting with the 200s, then 100s, then 50s of each stroke (IMOrder), with each 200 event starting on the half hour (e.g. 1:00/1:30/2:00). This worked out well for everyone, so you basically swam an event every 30 minutes. No problem.

    200 Fly: 2:20.40 (best time by almost 4 seconds) New LMSC record.
    29.74 / 34.63 (1:04.37) / 36.68 / 39.35 OH YEAH!!! I found out that Bend is at 3800 feet of 'n elevation too. That explains my over excessive breathing patterns on the 2nd half of the race (and the piano on the last 50).
    My plan was to take it out fast at the 100 and "see what I could do" for the remainder. I died, but I'm still happy. Who wouldn't be after a 4 seconds PB??
    [nomedia="http://www.youtube.com/watch?v=vvlKR0U1dys"]12-10-11 200 SCM Fly - Bend, Oregon - YouTube[/nomedia]


    200 Back: 2:37.06
    39.60 / 40.37 / 39.81 / 37.28
    I had two goals in this race. Descend the 50s, and cool down from the 200 Fly. I acheived both.

    200 Breast: 2:50.31
    40.51 / 44.96 / 43.35 / 41.49
    Again...no big goal here besides swim it easy and descend the 50s.

    200 Free: 2:15.40
    32.33 / 34.94 / 35.64 / 32.49**
    Again...see the above about taking it easy and descending.
    **Final 50 was Fly. Bad part about this is that I had already pre-planned to do this, and the guy next to me got dusted on the final 50...so in a way it looks bad on my part. Oh well.

    400 IM: 100 Fly Split: 1:03.29 (29.25 / 34.04)
    New Best Time, and also New LMSC Record
    Did a split request on this one for a Top Ten shot. Who knows...maybe it'll make it? Currently it is the 8th fastest, but well see what else happens in other meets too.

    So, overall I'm very happy. 2 new best times/new LMSC records. I ended up being 2 seconds away from the NW Zone record in the 200 Fly...oh well.

    Now off to meet the COMA people for drinks and food. Then the

    Updated December 10th, 2011 at 10:37 PM by jaadams1 (added 200 Fly Video)

    Categories
    Swim Workouts , Daily Practices , Meets
  12. Christmas Relays

    by , December 10th, 2011 at 06:37 PM (Random Nonsense)
    This is my favorite meet. Swam 6 relays in a little over an hour, only finished in the "candy" 3 out of 6. Luckily, Santa Jim came around and gave me a couple extras for being such a good little boy this year.

    My only flat start was a 24.71. It was my 4th 50, but I have done 24.5s (but not recently) at the end of practice. The time is not a horrible time, but I expected to be 24 low to mid. I wouldn't be surprised if I had a couple of 21s with my relay starts but the meet results won't be published so I will never know.

    I am pretty sure this meet is now completely unofficial as the judges needed for the times to be official weren't even present this year. Of course I took advantage of this fact and my step up starts started about the time the incoming swimmer hit the flags. As seriously as I took my cheating today, it made no difference in securing additional candy and all candy was won fare and square.

    Top 2 lanes in every heat wins candy, so worst case there is a 33% chance of winning candy.

    Christmas party tonight, I am in charge of drinks... We will see if that was a good idea or not
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  13. A strong Saturday workout

    by , December 10th, 2011 at 05:21 PM (Mixing it up this year)
    Still had some issues with my left shoulder but managed to have a great workout.

    5x200@3:00 free w/paddles & bouy descend 1-5 went 2:50, 2:47, 2:40, 2:38, 2:31
    500 free kick w/fins every 3rd Fast
    10x100@1:45 Fly w/fins 25 rt arm/25 lt arm/25 kick/25 sprint held 1:25's
    500 free kick w/fins every 3rd fly
    500 various free drills

    Total 3500 yards
    Categories
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  14. Short and Sweet

    by , December 10th, 2011 at 03:49 PM (Elise's Fitness Fun)
    Here's the short swim workout I did on Friday:

    300: 100 swim/100 kick/100 pull

    4 x 75: 25 drill/50 swim on 1:30

    4 x 150: 100 pull/50 fast kick w/fins on 2:30

    4 x 200 free with 1 minute rest - focus on perfect technique - breathe every 3 on odd 50s and breathe as needed on even 50s

    8 x 25 choice on :30 - alternated 2 free with 2 back

    200 easy

    2000 SCY

    Notes:

    1. The 4 x 150 set is what I call the triathlon transition set. On the swim in a triathlon, you basically pull the swim and let you legs just float behind. You want to save your legs for the bike and run. Still, you have to be ready to jump out of the water, run to the bike, and spin once you get on your bike. Your legs have to be ready to go even if you have not been using them much on the swim. That is where this set comes in handy. It trains your legs to be ready to move fast. I used to do these types of sets back in my triathlon days and found them to be quite helpful.

    2. I would have rather done the 25s on :45 instead of :30 so I could work my speed. I was, however, running out of time, so had to hurry up and get them done. IMHO, on a short set of 25s, you are really wasting your time if you aren't going all out. To work speed, you have to take plenty of time to recover betwen each one. I like to do them on 45 or even one minute. Sometimes I do them on even more rest.
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  15. 12.10.11 - Saturday HSA workout

    by , December 10th, 2011 at 10:55 AM (Pete's swim blog)
    Swam at HSA. Shared a lane w/ Bob. Brook coached. Supposed to start at 5:00 AM. Through a series of unfortunate events, Brook opened up at 5:35. Did a quick workout and then headed to a local restaurant to have a Christmas breakfast w/ Brook. Lots of fun.

    Pretty tired today after yesterday's workout. I held up for the shorter workout but I'm feeling it bad now. Will be good to get a day off.

    SCY

    400 Warm up

    6 x 50 Kick w/ fins
    300 IM (Kick/Drill/Swim each stroke)
    300 Free (3:35)

    6 x 50 IM
    3 x 100 Free - 1:30 (1:07s)
    4 Times through
    * 75 IM - 1:10
    * 100 Free - 1:20
    6 x 50 Free
    6 x 50 Pull

    (3200 Total)
    Categories
    Swim Workouts
  16. Halleluia! 12/09/11

    by , December 9th, 2011 at 10:11 PM (Workout Swimmer)
    Well, I have officially crossed the border into the 500 mile marker! But my workouts this week have been definitely sub-par. Had to wear my compression sleeves again today & at first things were ok, but then I noticed them really slowing me down at the end. Didn't help that I had a cute 12 or 13 something little girl right next to me lapping me every. time. I turned around. But I was there, and I did the workout, however pathetically, I did do the workout. Haven't been able to get much yardage in this week/workout (excuse for the day: forgot my shoes & had to get out early to get hubbie to bring them before he left for work) - maybe I'll do better next week.

    600 back/free
    600 pull (which I did well on)
    300 kick
    3 x 200 pull on 2:40 (had a nice coughing spasm after the first 50 on #2)
    100 easy
    8 x 25, drill/sprint on the :30
    4 x 250, 150 free, 50 breast, 50 free
    6 x 100 on 1:20 w/zoomers
    100 easy
    Total: 4100

    Sorta thinking about going tomorrow, but probably won't, as I have a cookie exchange that night & need to spend mucho tiempo en la cocina!!
    Categories
    Uncategorized
  17. Friday, Dec. 9, 2011 5:00am - Calm before the Storm

    by , December 9th, 2011 at 08:01 PM (Fast Food Makes for Fast Swimming!)
    This is my final swim before my meet tomorrow in Bend, Oregon. Took it very very easy today, and felt pretty strong in the water.

    200 Free
    100 Kick w/ board
    200 Free Pull

    4 x 50 Kick w/ board moderate @ ~1:10ish

    100 Free EZish working on the SDKs off walls, long and strong strokes

    2 x 50 (25 Fly Fast, 25 Free EZ) @ 1:00

    50 EZ and out

    --------------------
    950 Yards

    This is cool!! I didn't even hit 4 digits on my total yardage for the day. Probably will do about the same distance for my meet warmup tomorrow, then ready to rock the 200 Fly!!
    Going to go out strong, and see what my endurance is made of on the 2nd 100. I've already posted a season best/masters best time last month, when I was "playing around" with That Guy at the Whidbey Island meet (I almost even split a 200 Fly, WTF??). I'm not one to take things easy on the 1st half of a race, so it's GO TIME tomorrow!!
    All the rest of the events will just be filler for the day, and then we'll see about another shot at the NW Zone 30-34 record in the 400 IM. Maybe this time I'll do a 100 Fly split request as well, since I went out in my season best time last time!
  18. Workout 12/09/11: Pre Meet

    by , December 9th, 2011 at 02:32 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u
    200 FR/200 BK/200 IM Drill

    4 x 50 Pull with buoy on 15 SR
    - 25 DPS, 25 high rate arm strokes
    - alt free and back

    2 x (on 3:00)
    - 50 sprint from push
    - 100 ez

    100 skull/5th stroke by 25
    100 Drills

    200 keep it loose and out

    (1400, 25 min)
    -----------------

    I felt really good in the water today. My goal was to get in, stretch out, and get ready for the meet tomorrow at BU. We had 2" of wet and heavy snow fall into Thursday morning, so I was careful while shoveling.

    My times for the fast 50's were 25.9 on the free and 29.1 on the back. Both felt good, and I aimed for a tad higher stroke rate than I usually swim, so I am very happy with these times.

    As for the meet, I am signed up for the 400 FR, 100 IM, 50 Free, 200 Back. All on Saturday since I need to work on Sunday for my boss. Remember that my goal for this year is to get times, as it is my first time back in the water competing in 15 years.

    The former two events are first thing in the morning. I am a little worried I may not make sign-ins for the the 400 FR at 9:15am. I'll leave the house around 6am and if I miss the 400, I won't be devastated. I'd like to go mid 4:50's. The IM is also another filler, as I wanted to feel like I was getting my money's worth with the entry fee, so I will try to better my converted time of 1;14.

    I will have a few hours to rest (maybe take a short nap), then the 50 FR and 200 BK. Looking that the event rankings for this year, I think I have a shot to knock James out of the TT and I'd like to go under 2:25. (I went 1:07 in the 1bk in Portland, so I have a shot if I split the race well - I'm going to really work the underwaters the first 100, then try to hold on for the last 100. I know that my lungs will be shot, but I'm going to give it my all)

    Early night for me, likely my daughter (who is looking at BU for school in the fall and has friends there this year) and maybe my son will join me for the trip. My wife is gearing up for the Harvard meet in the spring - haha. I am really excited meet some more of the folks on the forum tomorrow. Safe travels to all this weekend (seems like a lot of meets happening all around the country).
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -12/12/11

    by , December 9th, 2011 at 02:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 400 6:00 6:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick + 100 swim

    1 X 50 easy 1:00
    1 X 50 build 1:10
    1 X 100 fast -
    Four rounds. All choice, short break between rounds.

    1 X 100 easy

    1 X 100 kick 2:15
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 200 free 3:00
    4 X 50-1 of each stroke- 1:05
    Four rounds

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  20. sore right shoulder today

    by , December 9th, 2011 at 01:59 PM (Mixing it up this year)
    I had planned to do a Friday Flyer workout but decided I need to get my knots in my muscles worked out first.

    1000 free broken as 1,2,3,4,1,2,3,1,2,1
    500 free kick w/fins
    5x100@:10R free w/snorkle 15m kick 20m swim 15m kick
    500 free w/paddles & bouy easy

    Total 2500 meters
    Categories
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