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  1. here comes the holiday

    by , November 21st, 2011 at 08:30 AM (Mixing it up this year)
    Not too bad today. My right shoulder had some issues so i took a nice leasurely warm up.

    400 free
    300 free pull
    200 free kick
    100 free
    500 free kick w/fins every 3rd 25 fast
    10x100@1:45 fly w/fins as 25skull/25rt arm/25lt arm/25 swim
    6x100@:10R free w/snorkle alt kick/swim by 100

    Total 3100 yards
  2. Sunday, Nov. 20, 2011 USA-S Meet Results

    by , November 21st, 2011 at 12:02 AM (Fast Food Makes for Fast Swimming!)
    This meet was held at the Eastern Washington University pool in Cheney, WA. Pretty good (old) pool, deep water all the way.
    I'm gonna make this one quick. This was one week after my shave and taper meet that I did last weeekend, so I wasn't exactly feeling 100% today, but still decent enough.

    200 Fly - 2:07.27 This was basically right on my best masters time, and by my splits, I went out 2 seconds slower at the 100 and came back much better. I guess this means that I'm in much better shape now.
    59.99 (32.2)
    1:33.36 (33.3)
    2:07.27 (33.9)

    I did win the event also!! Yippie!! 1st place out of 5 swimmers. All between 2:07 and 2:10, so it was pretty close, I just happened to be out front.

    My notes: poor turns - glided in (long last stroke) on all touches, no SDKs off walls (just streamline glide), too easy feeling...I needed to push it a little more with more effort. I honestly could do this again tomorrow and probably be 4-5 seconds faster.

    200 Back - 2:18.89 (3 sec. slow) Not my best effort, and honestly I didn't really care!
    1:07.95 (35.9)
    1:44.05 (36.1)
    2:18.89 (34.9)
    [nomedia=""]11-20-11 Cheney, WA USA-S 200 Back - YouTube[/nomedia]

    I actually did 2 or more SDKs off each wall The first length was close to 15 Meters underwater.
    Other news: I was dead last in the race!!

    200 Free - 1:56.21 (2 sec. slower from my 2:07 SCM conversion last week)
    I was tired, and just felt like I couldn't "get out" quick today.
    (no splits available - that whole heat screwed up on the pads)
    [nomedia=""]11-20-11 Cheney, WA USA-S 200 Free - YouTube[/nomedia]

    My final turn I remembered to do a couple SDKs and it gave me a little boost on the last length.

    These USA kids are quick. You can't look at their entry time and expect to stay with them or beat them for the most part. Still fun to race with them, and the coaches and adults liked seeing me out there. Lots of for my 200 Fly win!

    Updated November 21st, 2011 at 01:15 AM by jaadams1

    Swim Workouts , Daily Practices , Meets
  3. Meet Report

    Today I had a really great time at Aquafit’s SCM Fall Classic. Not that my times were great—they were not, across the board—but I was reminded of what I find really fun and engaging about pool swimming. The meet was well attended by local swimmers—there were about 160 of us there, and I got to see folks whom I have been competing with and against in the Metro are for going on two decades now. Our AGUA team had about 20 swimmers plus a coach in attendance, and we were able to win a close race for 1st place in the medium-sized team division. Wooohoo!

    I rode out to the meet with 3 teammates, two of whom were attending their first-ever meets as masters swimmers. We got to the pool early, warm-ups were well organized, and I found plenty of room in various lanes to do the following 1900:

    200k, rim
    200 fr, alt 6-beat-kick and ez by 25
    200 d/s by 25, rim order
    3 x (3 x 50 @ :55, desc. 1-3)
    3 x (20 sprint kick + 30 easy)
    2 x dive start + sprint 25
    250 easy + play

    This was my first meet since nationals at Auburn, which had not gone well, so I was feeling a little nervous about my first event, the 200 FR. Luckily it was also the meet’s first event, so I didn’t have much time to worry over it before I was up on the blocks ready to go.

    200 FR: 2:33.02 (35:97, 38.32, 38.94, 39.79)

    This race actually felt great—the first 100 was very long and easy, the turns were springy, and I felt joyful and energetic right up until the last 25, when I started to really hurt and it was hard to keep up my turnover. It was reassuring to feel that my body and I were on the same team for a mid-distance, and that it was responding in predictable ways to everything I was trying to get it to do.

    It does look from my splits like I went out a little too fast and didn’t have much left on the last 100. It’s noteworthy that my pace slowed right when I started kicking—I think unless I’m sprinting, 6-beat-kicking might slow me down rather than adding speed. Maybe I get less rotation and engage my core less when I’m not doing an emphatic 2-beat kick? I think my turnover might slow as well. I either need to work on my kick further to make it more effective, or ditch it and go back to my usual mode of swimming mid-distance races, where I don’t throw in a kick until the final 25.

    After the 200 I had about a 30-minute break, then the following events came fast and furious, spaced about 10 to 15 minutes apart:

    50 FR: 31.58
    50 BK: 36.65
    100 IM: 1:22.76 (38.08, 44.68)
    200 FR relay (they didn’t have splits)

    Whew! That was fun!!

    Then I had a bit of a breather before my final two events:

    200 Med. Relay (swam BR, splits were messed up)
    100 BK: 1:24.19 (41.14, 43.05)
    (That seems like a big drop-off from my 50 BK time to my 100 split.)

    All these results are well off my best times, but today I didn’t really care. It was just loads of fun being at a meet again. I feel like such a swim nerd, but I just love the whole experience of meet swimming—waiting behind the blocks, chatting with the timers, hearing those silly whistles, diving off the blocks, cheering for friends, watching the officials pace the sides of the pool, doing relay exchanges, watching the back and forth of close races, it all makes me happy. I’ve missed the sensation of being speedy in the water, and of pushing my body to swim as fast as it can for short distances. I’m not so worried about the results today—I’m confident those will get better if I decide to do more meet-oriented training. (I do worry sometimes that being so content with mediocrity might be a major character flaw, but that’s a whole nother post). Today’s meet was more about reminding myself of what I find compelling and exciting about pool swimming, and in that I succeeded.

    I also had the pleasure of seeing watching some good swimming in the few moments I wasn’t in the competition or warm-down pools. Quicksilver’s 200 BK was a beauteous thing to behold—I think his stroke is longer and smoother than most any other master swimmer I’ve seen. Carolyn was in and out of the pool even more than me today, and proved that she can swim any event whatsoever! RTodd also seemed to be swimming well. Cool to have so many bloggers/forumites at the festivities! Also, I’m very happy to report that my first-time-meet teammates swam great, loved the experience, and vowed they’d be back for more. Kudos to Lisa Bauman of Aquafit and all the volunteers for putting on such a fabulous event!
  4. 200 fly has potential!

    by , November 20th, 2011 at 01:57 PM (Chowmi's Blog)
    SCM, DAMM Meet 11/19

    I suppose one should swim a 200 fly at least once every decade!

    2:48.? I think that was me. Probably out in 1:20 low? I hit my goal of swimming it legal and a nice 90-95% effort. And I didn't miscount. I had way too much left in the tank at the end so I think I had more speed and conditioning than I thought. I think I could drop substantially just by knowing I wasnt' so tired out by the 3rd 50. Maybe out in as fast as 1:15 to 1:18 and then come back in low 1:20's. I think I should have gone out like I would have in a 400 im, rather than worrying about whether I could make the back half, which wasn't so bad!

    I might swim this in SCY. But I don't feel compelled to. I might try the 200 back next time. And it's also been a long while since I swam the 400 IM. So those are other options.

    Next up:
    SCY big local A meet; 50 free and maybe 100 fly. I'd like to drop to low 24 at least.
  5. 11.19.11 Saturday workout

    by , November 19th, 2011 at 10:10 PM (Pete's swim blog)
    Swam w/ Mary, Bob, Bob, Dave and Dan at HSA. Brook coached.


    500 IM warmup

    150 Kick/Fly/Kick
    150 Back/Kick/Back
    150 Kick/Br/Kick
    150 Free/Kick/Free
    75 IM - 1:20
    25 Fr - :30
    75 IM - 1:20
    50 Fr - 1:00
    75 IM - 1:20
    75 Fr - 1:30
    75 IM - 1:20
    100 Fr - 2:00
    150 Kick/Fly/Kick
    150 Back/Kick/Back
    150 Kick/Br/Kick
    150 Free/Kick/Free

    3 Times through (IM Order for Stroke)
    * 100 Pull - 1:30 (1:05-1:10)
    * 100 Stroke
    * 100 Pull

    4 Times through (IM Order for Stroke)
    * 100 Fr - 1:30 (1:10s)
    * 25 Stroke - :30
    * 100 Fr - 1:30 (1:10s)
    * 75 IM - 1:15

    100 Cool down

    (4450 Total)
    Swim Workouts
  6. Sat., Nov. 19

    by , November 19th, 2011 at 09:28 PM (The FAF AFAP Digest)
    After getting up at the crack of dawn for 2 all star soccer games and returning to feed a hypoglycemic Jimby Thornton, Jimby and I drove to the pool to swim with Speedo. We found him traumatized by a goggle clad mini manikin -- and it was indeed pretty creepy. We were very fortunate to get a lane just as a class was ending.

    Swim/SCY @ SpringHill:

    Warm up:

    600 various
    3 x 50 single arm fly

    Main Sets:

    10 x 100 @ 2:00
    - 75 easy @ 1:15
    - 25 fast @ 100 pace or burst @ :45
    -- mixed strokes & back kick

    100 EZ

    4 x 100 @ 2:00

    - I did flutter kick w/board & fins, went 15 seconds from top behind the freestyle addicts
    - 1st 100 = X
    - 2nd 100 5 sec break @ 50, total time must < X
    - 3rd 100 5 sec break @ 50 and 75, total time must < X
    - 4th 100 5 sec break @ 25, 50, and 75, total time must < X
    - went 1:22 (1:07), 1:18, 1:17, 1:1?
    - went too fast on #2, legs burning by the end, can't remember my time on the last one, but it was not <1:17.

    200 EZ

    I did not comply with the request to do "tantric" 50s. Instead:

    8 x 50 @ free w/paddles & fins @ 1:00

    I also did not succumb to peer pressure to do a fast 100. (I had done 2 yesterday, after all while they were lazy.)

    1 x 50 AFAP fly w/fins, :23

    150 EZ or so

    Total: 3000


    After this delightful swim, I raced back to the far away soccer field. I could have sat in the hottub as the tournament was running behind. Then I froze to death watching 2 more games. But tomorrow may be Lil Fort's last day of soccer, as she is likely retiring from the sport either now or next spring. She played great though.

    Whatever has ailed me has moved on to my eyes. They are just killing me; feels like a painful attack of dry eye or iritis or super allergies, I really hope this is a short-lived problem. Jimby poked and prodded my still sore elbows and pronounced that I have a case of "tennis elbow." He thinks this was likely caused by the motion used in the heavy push presses I had done. This fall has been rather trying.

    Updated November 19th, 2011 at 11:16 PM by The Fortress

    Swim Workouts
  7. Wind-Swept and Wave-Tossed

    I had a wonderful swim at the beach today. It was a cold morning—air temp in the low-40s. I was feeling a little nervous about the water temp, because the weather has taken a cold turn the past few days. There aren’t any ocean buoys that report water temps out at Brighton—the closest ones are at the Battery and at Sandy Hook, NJ. The latter was reading under 50 when I left this morning, and Brighton is sometimes a few degrees colder than SH. This time of year I ask myself every time I go out to Brighton whether this will be the day that the water stops being fun to swim in—I figure I won’t know unless I head out and see!

    So head out I did, encouraged by the sunny blue sky. The harbor looked a little choppy when the subway train crossed the bridge, but the water looked blue and wonderful and inviting, and I felt impatient to be out in it. But the subway travels at its own pace. . . . Soon enough though I was approaching the Brighton Beach stop, excited and grateful to be out for another day of beach swimming.

    At the beach it was quite windy, and there were just a half dozen diehard CIBBOWSers out, plus one guest swimmer from San Francisco, Zena. We stayed bundled up on the beach and chatted for a bit. Teddy had come out earlier to swim, and had just gotten dressed as the rest of us were arriving—he estimated the water to be about 51. That was better than any of us were expecting. After standing around in the cold wind for a little longer, we reassured each other that in the water was the best place to be on a day like this, gathered up our courage, and stripped down to our suits.

    Getting in was actually fun—there were waves to help the process along. Once a wave broke over you, it was too cold to stand around wet, so not too much dillydallying today. Hannah and I started out swimming west, against the wind. The waves were delightful—nice roly-poly ones, only just occasionally breaking over us. The cold water felt energizing, and I swam happily along. I stopped and did breaststroke occasionally to sight, as I got spun around several times. I wanted to make sure I was swimming well out from the jetties, since it was hard to see them in the waves. I did some backstroke for a while and admired the sunny sky, and enjoyed watching the sparkly water break over me. The water itself seemed joyful today, and I felt like a kid on the best playdate ever as I stroked along in it.

    I swam with Hannah down to the aquarium, where we stopped a bit to take stock of things. We decided to swim a little further, to the end of the mural on the boardwalk. It seemed to be taking a long time to go in that direction, but I didn’t mind because it was so much fun. Once we got to the cyclone we turned around and headed back. The return trip was maybe even better—the current was with us, plus the waves were pushing us along. On my right as I breathed I could watch the sun in the sky, along with striated clouds and a few glimmering contrails from small planes. We got back to our starting place too soon for me, and I waved my friends warming up on the beach before continuing on.

    It seemed to take just a few minutes to reach the big jetty to the east, and I considered whether I should turn around or keep on swimming to the white building. I was still feeling great, but my feet and face were getting cold. I decided to turn around, and that was probably wise, because the trip back took a while—the current had gotten stronger since we started. As I swam back I moved in closer to shore hoping for some bigger waves to swim in, and I was happy to be able to see the bottom below me. The water clarity must be getting better. I dove down a few times to look for crabs before I got out, but didn’t see any. All told I swam around 3k, in about an hour, in water that was 50 or 51 degrees, depending on whom you asked. It did feel colder to me than last week, but that could have been the air temp or wind rather than the water temp that made it feel that way.

    By the time I got out I felt chilled through, but in a completely pleasant way. I experienced some shivers on the beach, but not violent ones—it was a little tougher to warm up in the cold wind today than in milder weather. But I did eventually get cozy and warm, and enjoyed delicious post-swim snacks while basking in the sun—squash bread, gingerbread, homemade granola bars, and hot tea. Beach feasts are the best!

    Tomorrow I totally switch gears—I’m swimming in a scm meet on Long Island. It will be a little bittersweet, as it will be Coach Craig Keller’s last meet as Asphalt Green’s head coach—he is moving to the UK in December. I’m glad to get one last opportunity to compete with him on deck—he’s been a great asset to the team and a great help to me during his time here. My events tomorrow: 50 FR/BK, 100 BK/IM, 200 FR, plus a 50 FR and a 50 BR on relays. I have few expectations—just hoping to have fun!
  8. Solo Saturday 11/19/2011

    by , November 19th, 2011 at 06:27 PM (Workout Swimmer)
    Sorta off my game today, swam solo at lunch, partly because I just wanted to be in the sun, and partly because my cold had me coughing when I woke up at 7:30. Mild cold this time, in fact I think I'm nearly over it, but it did keep me out of the water yesterday - I'm such a baby. Can't figure why it is that earlier in the week I was able to do 100's on the 1:15 interval, but today I was keeping a 1:20 PACE. That's why I train with a group, I guess. It's just so hard to get up & go without competition. - for me.

    Stole this workout from J.A Adams & modified it a little bit:

    500 (100 free, 25 back/25 breast)
    100 kick
    400 IM twitch by 50's
    100 kick
    300 pull no paddles
    100 kick
    200 IM
    100 kick
    100 free
    100 kick
    50 easy
    14 x 150 - first 5 swim on 2:15, second 5 pull on 2:05 last 4 IM twitch, no free on 2:15, with 100 breast between each group -- felt like getting out after the first 5, but luckily my husband showed up to swim. Bless his heart (did I really say that?) he seems to be such an awkward swimmer, but he is training to mix it up so he can lose some weight, and tennis just isn't doing it for him.
    Finished the 150's and just barely drug thru the last bit:
    500 breast/free
    100 easy
    Total: 4950
  9. Saturday, Nov. 19, 2011 11:00am

    by , November 19th, 2011 at 04:57 PM (Fast Food Makes for Fast Swimming!)
    Got to go work OT for 5 hours this morning, which is always a plus! Bad thing was that I was basically stationary in, under or around the pallet destacker in the cold room (33 degrees) the whole time. I was frozen a few hours into it, but got everything completed and outta there, only to come outside to a blizzard! Went directly to the pool, and my toes were still numb as I touched the warm water.

    200 Free
    200 Kick w/ board
    100 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board

    Did this set with my was his set and I just split the lane with him and went easy. My "dental money pit" was going for 40 of them, and held around :59-1:00s. He is about 63 years old, and swims these times with zoomers on. Still he is a pretty good swimmer.

    I did 20 x 75 @ 1:10
    • #1-10 All Free (held :53s with no effort)
    • #11-20 Odds Back, Evens Free
    • Backs held 1:00-1:01
    • Frees held :53s
    2300 Yards and out

    Tomorrow is Day 3 of the USA-S meet halfway across the state from here. I'll leave around 8:00am for the afternoon session warmup around 11:15am or so, whenever the morning session ends. It's scheduled to finish around 4:30pm, and I'm in the last heat or so.

    200 Fly, 200 Back, 200 Free
    I feel good, and now we'll see how the times fall.
  10. A great workout today even in warm water

    by , November 19th, 2011 at 03:48 PM (Mixing it up this year)
    Today was at the Y and it was warm again.

    Just seemed like I was able to push faster than I have in a long time.

    10x100@1:45 Free went 1:31, 1:30, 1:30, 1:28, 1:25, 1:24, 1:25, 1:24, 1:23, 1:20 and that was warmup
    500 Free kick w/fins every 3rd
    500 Free w/paddles & bouy went 6:40
    200 Free catchup drill at hips
    200 Free as 25 kick/25 swim w/snorkle
    200 back kick
    500 Free w/paddles & bouy went 6:45
    200 Free easy

    Total 3300 yards
  11. The lamest SCM meet report ever

    by , November 19th, 2011 at 03:44 PM (Random Nonsense)
    I got home maybe an hour ago, and sat down at the computer realizing I didn't get half my times and none of my splits. So this will be the lame version of my meet report without real times.

    The important bits in event order:
    - 50 free 27 mid, not good
    - 200 free 2:13 something, very good
    - 100 free 1:01.29 pretty poor
    - 100 IM something like 3 seconds faster than last year, so good

    This was a quick meet, my events were 4, 8, 12 and 15, so decently spaced, but the 50 probably started a little after 9 and we were probably done a little before 11. The videos are timestamped, so when I look at those later, I will have a better timeline.

    Analysis without knowing splits (should be interesting to reread after I have times)

    50 free: My head wasn't there. I was messing with my goggles before the race, didn't think about breathing strategy so actually breathed during a turn (an OH SH!T I need to turn and am in the middle of a breath). Didn't hit the turn well. Easily, I could have been 27 low by focusing on my race pre race.

    200 free: Prerace was awesome. 'What is Elaine swimming? The 200 IM right? No, the 200 free, we are in the next heat!' That actually worked out ok. Grabbed my goggles, got them wet, put them on and was behind the blocks about a 50 before starting. Unlike the 50, thinking about race strategy wasn't necessary, I think about it everytime I swim a 200 and most 300s and 150s as well. Apparently my start sucked (LW was videoing and it sucked consistently), but swam long, build, strong, sprint. Hit all my turns and dropped time from last year. I think I probably went out a little slower than I should have, and my splits will tell a better story of my race strategy.

    100 free: Kinda went blank on this swim and afterward I actually forgot I swam the race. Went a 1:01.29, which isn't good for me at this meet and the 100 is always toward the end of my events. I think I went out too slow and think my splits will reflect that. The historical order of events at this meet for me is 200 50 100, which probably leaves me a little more rested for the 100, but the real problem was probably taking the race out too slow.

    On a positive, I did beat Martina Moracova who was in the next lane (That Guy, please bedazzle that if you would). Yes yes, she was going for a 50 split and she probably beat me by 4 seconds at the 50, but who won the 100? I won.

    Funny aside: Martina called Bobby Patten old (or ancient or something like that) and Bobby called Martina a fossil. For a fossil, she looks pretty good in a swim suit.

    The 100 IM: This was the big event. J had just finished the 200 fly and was barely alive and I had no game plan to beat Josh. We were so tired at this point, there was no trash talking. All 3 of us ended up in the same heat, I was right next to Josh, and he kicked my a$$... for the 4th time that day. Eh, I dropped like 3 seconds and was only about a second behind him, so that was great. No idea what J went, he was a couple lanes over and had the 100 breast like 2 minutes after the 100 IM*.

    This was the first local meet where I have known a fair number of people. I knew several people well and several people in passing and it makes a HUGE difference. Going to a swim meet and not knowing anyone SUCKS.

    Some asides:
    - I think I broke my left big toe during a turn on the 50 or the 100.
    - Totally failed to look for couldbebetterfly Louise. Sorry I suck.
    - Took smartwater and gatorade, drank 40oz of water and 20oz of gatorade before leaving the meet. Have a headache, probably need to drink more water during the meet next time.
    - Thought I would try racing in a cap. Totally forgot to try this.
    - Warm up 1500 easy during the 1500s was the way to go. General warm up after the 1500 was a zoo.
    - chowmi waved to me underwater during a flipturn during warm up. chowmi is a goofball.
    - I really need to buy a meet chair
    - after the 50 I tightened my goggles to the point of cutting off the blood supply to my brain
    - 200ish cool down after events, no warm up. Not ideal but short timeline
    - Timeline was so short, there were no sPeedo breaks between events. Probably my first meet ever
    - also probably means I need to drink more water

    I will probably followup with a quantum physics analysis of my splits once I see them. Not having them is kinda peaceful right now but I will have to overanalyze them later.

    LW swam today, first meet after she stopped training in January of last year. She swam the 100 breast and was happy with the time and with competing again. So things look good on the shoulder front.

    * 50 breast, 200 fly, 100 IM, 100 breast back to back at a small meet. This is why husbands are supposed to handle their own meet entries. Especially when qbrain is "advising".

    Updated November 19th, 2011 at 03:52 PM by qbrain

  12. Workout 11/19/11 + 200 Miles!

    by , November 19th, 2011 at 01:43 PM (Maple Syrup with a Side of Chlorine)
    Masters practice at Rec (scy)

    w/u: 800 various

    Back and Free stroke work with group (30 min)
    - 500 yds total

    Ladder time:
    4 x 50 on :60
    3 x 100 on 1:20
    2 x 150 on 2:30
    1 x 200 on 3:00
    2 x 150 on 2:30
    3 x 100 on 1:20
    4 x 50 on :60

    (added on another 3 x 50 on :60 as other group finished)

    200 loosen w/d
    (3450 total, 90 minutes)

    Always nice to get in with the team. I led the stroke work again today - might be doing so on a once a month basis. Saw some new folks at practice, and they all progressed with the drills and talks we had about the strokes. I made a copy of quicksilver's excellent [ame=""]advice and picture[/ame] and shared it with the group - very helpful visual guide for proper backstroke technique.

    On the ladder I kicked the 50's, pulled FR on the 100's (avg 1:09), did IM on the 150's (50 Fly and BK, 25 BR and Fr), and did the 200 as FR. I always enjoy working with the team as it gets me moving a bit quicker than my solo swims.

    Added my workout today to my flog for the GTD totals and hit my season goal of 200 miles! Last year I logged 137 miles in my first year back in the pool, and I think that entering the longer open water swims this year pushed my totals up faster than expected. Of course, training for a 10K will do that! Time to adjust my goal (I'm thinking 230 miles will be a good test), but until then ...

    Off to help out at the craft fair at my son's school, then perhaps a hockey game at Williams College tonight - no charge, cheap eats, and you can stand right behind the ice for all the up close action.

    Updated November 19th, 2011 at 09:09 PM by rxleakem

    Tags: gtd
    Swim Workouts
  13. Friday, Nov. 18th, 2011 5:30am & 5:15pm

    by , November 18th, 2011 at 11:52 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout - Holy S, this was more than intense...and this was even before getting in the pool.
    I was warned that swimming at the YMCA in the morning is insane, but man these are crazy!! I got there 10 minutes before the swimming starts, and already there were many people waiting in the lobby. They don't start scanning you in till the stroke of 5:30am, so I had my suit on under my clothes to be ready. I was scanned in about #5 in line, went in, got undressed and came out on deck. There were already 8 ladies out there "claiming their territory"!! There was one lane straight out of the men's lockerroom that no one had put anything down yet, so I threw my goggles on and jumped in!! I already had the first 1/2 of my short warmup done before anyone else even hit the water though. Apparently the race is to just claim your lane, whatever the hell that represents! I apparently took someone's "spot" out of the regulars there each morning. Too bad, so sad...WAH!!! My dentist came in soon after me and joined into my lane, but had to circle swim...not a problem. He asked why I was over at the Y this morning... (I told him loud enough that everyone with there head out of the water heard) saying "because of high school pool is closed for the month since that kid drowned yesterday."
    Everyone was like, "what happened??!?!?!" Apparently all these don't read the newspaper anymore!! I gave a brief on it really quick, but told them to check in online news about it. I was just surprised that in this small town all the people hadn't heard about the drowning.

    I had 30 minutes for this:
    200 Free
    200 IM Drill

    5 x 100 Free @ 1:10 (went 1:02, 1:05, 1:06, 1:06, 1:06)

    1 x 400 IM semi push it - clobbered the hand of a lady in the lane over during one of my fly strokes (sorry lady) She just kept on swimming though, so she's tough too!

    5 x 100 Free @ 1:30 followed my dentist through his workout - he uses zoomers, I just used this as my cool down
    Odds Free
    Evens Kick/Free by 25s

    1800 Yards in 30 minutes


    P.M. Workout at the Y - much more like I'm used to, nice and calm.

    200 Free
    300 Free Pull
    6 x 50 SDK on back w/ training fins @ 1:00

    Main Set:

    Did the high school meet format, minus the relays.

    • AFAP
    • Leave on the 60 or 30 only
    • Must take between 1 minute to 1 minute 30 seconds rest - no more, no less between events.
    • All from a push
    • Have fun!
    Here it was:

    1. 200 Medley Relay is here, but didn't do it
    2. 200 Free - went 2:07 (1:23 rest)
    3. 200 IM - went 2:25 (1:05 rest)
    4. 50 Free - went :28 (1:02 rest)
    5. Diving goes here...but had to skip (YMCA rules)
    6. 100 Fly - went 1:04 (1:26 rest)
    7. 100 Free - went :59 (1:01 rest) honestly this sucked because I went fast but got penalized on rest by my "rules".
    8. 500 Free - went 5:37 (1:23 rest) I was honestly surprised to see I went this fast on it. I felt like crap at this point, arms and legs dead tired
    9. 200 Free Relay - skipped it
    10. 100 Back - went 1:15 (1:15 rest) - need I say more about my backstroke?
    11. 100 Breast - went 1:18
    12. 400 Free Relay - skipped of course.
    This was a fun little set. 1350 of AFAP stuff, with a fair amount of rest, but not enough to truely go AFAP. I gave it my best effort though.

    50 EZ to stretch out

    for 10 minutes with my neighbor in the lap lanes

    4 x 125 Free Pull @ 1:40 (held 1:25)
    my muscles were sore from the fast stuff prior to this, so this was more or less a stretch out swim

    2700 Yards (4500 Yards for the day)


    Definitely NOT tapering or resting at all for this one...
    The 3 day USA-S meet is already started over in Cheney, WA It's about a 2 1/2 hour drive from here, and depending on how much snow is out there could be a little longer, but not by much. Everyone here somewhat seems to know how to drive in the snow.
    I'm swimming on Sunday only of the meet, and swimming the:

    200 Fly, 200 Back, and 200 Free

    I seeded myself with my best masters times
    2:07.12 / 2:15.90 / 1:54.52

    and am seeded:
    3rd / 15th / 8th

    Should be fun racing the kids. I haven't swum against most of these kids yet from the Spokane area and northern Idaho teams. Fun times a coming...either that I'm in for a serious ass kicking!!

    Updated November 19th, 2011 at 01:20 AM by jaadams1

    Swim Workouts , Daily Practices , Meets
  14. Short Axis Struggle Day 11/18/11

    by , November 18th, 2011 at 10:57 PM (The Labours of SwimStud)
    Warm Up
    600 FR/BK by 50
    5 x 100 K 3:30

    2 x 50 BR K
    2 x 50 BR Hip Thrust Drill
    2 x 50 BR Pull
    2 x 50 BR 2K 1P
    2 x 50 BR
    Then 4 times through:
    50 FLY K
    50 FR
    50 FLY
    50 FR
    Then 4 times through:
    100 IM 1:50
    100 FR 1:50

    500 Fin Kick FR/FL by 50 on back no board
    200 EZ
  15. Friday, 11/18/11

    by , November 18th, 2011 at 05:37 PM (A comfort swimmer's guide to easy swimming)
    Short swim today. My back felt much better today. Did a real easy workout, basically just my meet warmup. Will go to Boise tomorrow for a meet there. It's a USAS meet that has been also sanctioned for Masters. Looking at the psyche sheet shows only 7 masters swimmers entered. Should be fun swimming against the kids. Tomorrow I swim the 200 back, 50 free and 50 back. Sunday is 100 free, 100 back and 50 fly.

    Today I did:

    300 swim back and free
    200 kick on back, mix of flutter and dolphin with 6-8 SDK off every wall.
    100 IM drill
    100 easy
    6 x 25/1:00, odds build to fast finish, evens fast breakout and easy speed to finish. 1-2 fly, 3-4 back, 5-6 free
    2 x 25 sprint from blocks wish easy swim back. #1 back and #2 free.

    10 minutes easy swim. did 600, mix of free and back

    Total: 1550 yards
  16. Friday, Nov. 18

    by , November 18th, 2011 at 05:20 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar
    evens = single arm

    16 x 25 shooters w/MF
    8 back, 8 belly

    50 EZ

    Speed Work:

    8 x 25 no breather over kick free w/fins & paddles @ :45

    8 x 25 bursts @ 1:00
    4 swim, 4 kick

    100 EZ

    2 x broken 100s w/fins AFAP
    -- broken :15 @ 50 & 75
    1 = breast (28, 1:26 (:56)) + 100 EZ
    2 = fly (mid 23, 1:17(:47)) + 200 EZ
    -- should have done 200 after the first one. really felt the burn

    4 x 25 free w/parachute & paddles @ 1:15

    4 x 25 burst dolphin kick on belly w/parachute & fins @ 1:15

    100 EZ

    Total: 2750


    I drove to OakMarr today only to find it closed. Lost 20+ minutes of workout time driving to Spring Hill Rec, and only did 2 broken 100s. This did not break my heart. The lasstitude has not yet quite relinquished it's hold on me. Hoping some R&R in the sun next week will really perk me up. And so happy that I get to avoid all that nasty Thanksgiving food!

    Jimby is driving down tonight to pick up his son from college. I didn't think I would have time for a swim with him with Lil Fort's soccer tournament. But there is a big mid-day break tomorrow during which we might squeeze in a swim. After taking yesterday off, I should probably try to stay in the water until I leave b/c I doubt I'll do much but splash around in Miami Beach. I wonder what the water temp is like this time of year?
    Swim Workouts
  17. Riverton Results & Workout 11/18/11

    by , November 18th, 2011 at 02:48 PM (Maple Syrup with a Side of Chlorine)
    My goal to practice every day this week hit a road block last night due to my mental block - I missed Adult Swim time! Mon thru Wed the pm time is 6:15-7:30, and on Thursday it is 5-6:15. I showed up at 6:10 and saw all the swim team kids in the pool and knew I made a mistake.

    Oh well, took it as a sign that a day off was in order ...
    11/18 Solo at Rec (scy):

    w/u: 200 FR/200 BK

    2 x 500 swim with Paddles (continuous)
    - 25 DPS/25 fast, 50/50, 75/75, 100/100 FR
    - Repeat with back all all but the 75's

    TWO TIMES Thru:
    - Start on :60
    - 4 x 50 kick on :50 (flutter with board, ok back w/o, dolphin, flutter)
    - Wait until the :45
    - 4 x 100 FR Pull with buoy on 1:20 (dec 1-4)
    - Wait until the :15
    - 4 x 50 swim fast (free/bk/free/bk)

    10 Deep water Bobs

    TWO TIMES Thru:
    - 100 FR swim (50 DPS, 50 fast) on 1:10
    - 50 ez (25 skull, 25 kick on back) on 1:20
    - 50 hard FLY
    - q-break til the top

    200 ez and out
    (3600, 65 minutes)
    Felt good today, and wanted to push some yardage. I see that James has adopted the q-break, so I figured I will too (us 200 BK guys need to stick together - haha).

    I went for the long swim to start because I haven't used my paddles in a while and figure my strength needs some work. I made the kicks on the first set with 5 seconds to spare - I have really been working at adding kicking to my workout and going faster with it. I tried to descend the Pulls and did well - 1:14 -> 1:09 both times, thinking about long strong strokes and power through the bottom of the pull. I held :32's on the free and :35's on the back.

    On the second set I was able to come in at 1:04 on both the 100s, ez feeling. The flys were 33, which is good for me.

    Off to help out at my son's school today. My daughter is on a trip to NYC (MET Museum of Art, UN, 9/11 Memorial). Tomorrow I am going to help with a stroke clinic at Master's practice, probably 30 minutes of free and back work. Should be fun.

    Attached are the results from the Riverton meet. I will have to break down the 200 FR, but it looks as crappy as it felt. I did a good job splitting the 100's, but hope to take them out a little faster in the future. Still trying to lay down more yards for the 2Bk at BU ...

    Also, you can see me in the 100m FR at the Riverton Meet here: - I am in lane 2 at the top of the pool. My time of 1.00 converts to a high 53 in yards, and I was 52.6 during the spring, so I am really happy with that time at this point in the year.

    Updated November 18th, 2011 at 07:50 PM by rxleakem

    Swim Workouts , Masters Swim Meets / Events
  18. Nov 18, 2011

    by , November 18th, 2011 at 12:30 PM (Canuck Countdown)
    205 days until Day 1 of the FINA World Masters Championships

    Thursday, Nov 17
    Kinsmen Aquatic Centre
    West Warmup Pool (25m)

    300 swim
    300 kick
    300 pull
    300 swim

    3 x
    16 x 25 @ :40 as (3 drill, 1 swim) x 4,
    4 x 100 @ 2:10 as
    50 FAST!/50 smooth,
    50 smooth/50 FAST!
    100 smooth,
    100 FAST! (held 1:06s)

    200 EZ

    Total Distance = 3800 meters

    Comments: First day back in the pool since November 10. In between, I was really sick! It hit me around 6 PM on Friday, November 11. After that, I was down for the count until I finally went back to work on November 16. Even then, I wasn't well. Anyhow, I've found in the past that sometimes a swim can set me straight, so I decided to give it a go last night. Wrong decision! I felt ten times worse this morning - super congested, etc. I was supposed to swim in the Masters Cup meet tomorrow, but I've scratched.

    Thursday, Nov 10
    Kinsmen Aquatic Centre
    West Warmup Pool (25m)

    4300 meters, but don't remember the workout.
  19. Pre-meet workout

    by , November 18th, 2011 at 11:23 AM (Random Nonsense)
    We did a pre-meet workout... and then the regular workout. I blame Josh.

    Warm up
    - 400 swim
    - 300 kick w/fins
    - 300 swim
    Meet Swimmers set
    - 6x50s off the blocks work starts and turns
    -- then cool down, right? NO!
    Main Set
    - 3x200 smooth on 2:40 (low 2:20s)
    - 6x100 on 1:20 (10s)
    - 4x75 kick w/fins on 1:10
    - 6x50 free on 1:00 (31-32s)
    - 4x25 back on :30
    Cool Down
    - 200 ez

    Coach Dave told us after the starts we could change as much of the workout to suit us as we wanted. Josh decides we should just continue on with the workout as normal, and I played lemming.

    Josh and I agree to take the main set easy. Obviously our idea of easy is pretty skewed. We should have swam in separate lanes on different send offs at different ends of the pool.

    NFG must have had a bowl of Wheaties this morning. I looked over during warm up and she is doing backstroke at the same speed I am doing free. At that point, I wisely stopped paying attention to what she was doing. Ok, not really, I was slacking on the 200s until I noticed she was going faster than I was and picked up the pace. After that I gave up on easy and just kept up with Josh like a normal practice.

    I am thinking of dubbing New Fast Girl (NFG) ... Marge. I am sure she would be thrilled with this name. Since she refuses to be my facebook friend, I will protect her true identity and keep complaining about her kick.

    The swim meet this weekend should be fun. Josh and I are in the same events and I gave him my entry times which he adjusted for his entries, so we should get to race. Today I think this will be fun, tomorrow afternoon will probably be a different story.

    A little jocularity: I was chatting with K who was submitting entries for her husband J and K wanted to know what I wanted to race J in. Our events don't overlap at all and K was joking, but I suggested the 100IM and to make things fair, I suggested she enter him in the 200 fly, the event right before the 100IM. K, being a typical evil wife who lives to mental torture her husband like all wives, thought this was a GREAT idea. There will probably only be 1 heat of the 200 fly so J should have a good 10 minutes max before we race the 100IM.

    Really, it was the only chance I had. J is a breaststroker. A good one. I think I am still screwed. Luckily, no money is on this.

    Josh and I are in the same events with similar entry times. I will know if this was a good idea tomorrow afternoon.

    Events: 50, 100, 200 free; 100 IM
  20. 11.18.11 Friday workout

    by , November 18th, 2011 at 09:25 AM (Pete's swim blog)
    Just me and Dave today. Pool temp ~84. Wore speedo brief.


    400 Warm up

    200 fr - 3:00
    200 fr - 2:55
    200 fr - 2:50
    200 fr - 2:45
    200 Pull - 3:00
    200 IM Kick - 5:00
    200 fr - 2:40
    200 fr - 2:35
    200 fr - 2:30
    200 Pull - 3:00
    200 IM Kick - 5:00
    200 fr - 2:20
    50 Easy
    My plan for this was to go 2:30 on all but the kick. On the first one, I did 2:25 so I tried to hold 2:20 to 2:25. Made them all on between 2:20 and 2:23. Last one I did on 2:15. Very happy with that.

    5 Times through
    * 4 x 50 Kick/stroke - 1:00 IM Order
    * On the 3rd and 5th ones I did all kick. Probably should have tried kicking them all.

    150 Cool down

    (4000 Total)
    Swim Workouts