View RSS Feed

All Blog Entries

  1. Distance Day

    by , October 11th, 2011 at 03:16 PM (Year Three: The Road Back)
    Well, after my 20 mile bike ride yesterday, I wasn't exactly sure how my legs were going to hold up for today's distance day. After a very short time in the water, I knew. Not really well.... Shocker, eh?

    Here's what we did today:
    350 Warm-Up
    2 sets:
    - 6 x 50 Free on 1:15 (find good, strong pace)
    - 3 x 100 Free on 1:45 (hold pace)
    - 1 x 300 Free on 5:00 (hold pace)
    - 3 x 100 Free on 1:35 (hold pace)
    - 6 x 50 Free on :50 (hold pace)
    400 Cool-Down
    Total Yards - 3700

    In case you're thinking that those numbers don't add up, you're right. They don't. I did the 1st round 3 x 100 Free on 1:35 as 1 100 & 2 75's. I was just not feeling it in the water. And, of course, the harder I pushed to be "fast", the slower my times were even with the extra effort expended.

    In the 2nd round, I held on as written until the 300. Then, I kicked the 300 and wore fins (still swimming free) for the last 100s and 50s rounds. Ugh... what a day. Still, I am better off for having been there this morning.

    The bike ride (the SHORT bike ride) I was thinking about doing this afternoon will be done another day. It's pretty windy out right now and it's Sectionals Day for the high school cross country teams in Indiana. GOOD LUCK, HSE! My daughter is running Varsity as a freshman and I'm keeping my fingers crossed that they go all the way to the State Meet.

    I'm off to the Sectionals course shortly. Enjoy your swims today!
    Swim Workouts
  2. Tuesday, 10/10/11

    by , October 11th, 2011 at 12:18 PM (A comfort swimmer's guide to easy swimming)
    Swim went well this morning. A bit sluggish at the beginning (seems like this is the case every day) but felt pretty good after I got warmed up.

    Warm up (800)
    200 swim free and back
    300 reverse IM kick/drill/swim by 25's
    3 x 100/1:40 build each
    - around 1:20 on these

    Set #1 Pull (700)
    2 x the following
    Pull 200 neg split/10sr
    - buoy only, went 2:40 both times (around 1:22-3 at 100)
    4 x 25/30 back
    - was under 20 on these

    100 easy free

    Set #2 (600)
    12 x 50/15 - 20sr - did on 1:00 interval
    #1 dive 15 fast - 35 easy - 37-38 on these
    #2 50 pace - 37 on both
    #3 50 easy ±45
    #4 dive 25 fast - 25 easy - 38± on these
    #5 50 pace - 37 on both
    #6 50 easy - ±45

    Set #4 Kick dolphin w/fins (250)
    100/2:00 - went 1:35
    75/1:30 - went 1:05
    50/1:00 - with fast 15y under - was going so fast I kicked a fin off went :50 after stopping to put it back on
    25/45 - with fast 15y under

    Set #4 (500)
    4 x 125/15 - 20sr 25 kick - 100 build to sprint
    - backstroke on these, between 1:55 and 1:58

    Warm down
    150 easy back & free

    Total: 3000 yards
  3. Workout 10/11/11

    by , October 11th, 2011 at 09:36 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    600 w/u (200 FR/BK/IM drill)

    4 x 100 kick on 2:00

    1 x 500 pull with buoy
    - (25 dps/25 fast, 50 dps/50 fast, ...)

    4 x 100 IM continuous
    - cycle IMO (1st=Fly, 2nd= back, ...)
    - Drill/Kick/Drill/Swim

    4 x 50 Free on 1:00
    - descend 1-4

    2 x 50 Skull/ underwater dolphin kick on back by 25

    200 junk w/d

    (2400 yds total)

    My arms felt tight today after not swimming for four days. I try to get in the water after a max of three days off, but the holiday yesterday pushed it to four. I swam this morning, so there was no room to do a set workout and I had to base some of the times on traffic in the water. I might try to go early tomorrow before work, but plan to get back into the water on Fri solo and Sat am with the Masters team.

    Oh, I also picked up the wine making kit. The carboy holds 6 gallons, and I probably have the 80 pounds of excess grapes needed, so I will embark on making 30 bottles of wine this week. Wow, I was looking to try a few bottles ...

    Updated October 11th, 2011 at 09:39 AM by rxleakem (Total yards)

    Swim Workouts
  4. 10.11.11 Tuesday workout

    by , October 11th, 2011 at 09:25 AM (Pete's swim blog)
    Swam next to Dave and Dave in my own lane. No drag suit. Temp 84ish and slowly rising.


    500 Warm up

    3 times through:
    * 4 x 75 - 1:00
    * 200 Pull - 2:30 (2:28, 2:25, 2:20)
    * 6 x 25 - :40 Easy/Hard - fl, bk, br

    Always seems to hurt following hard pull with fly. This got easier as it went on.

    2 Times through:
    * 100 Easy
    * 1000 up/down Pull/Kick - 15:00
    * Open turns every 100. If ahead of 1:30 pace, substitute 25 pull for 25 kick. If behind or at 100 kick, substitute 25 kick for 25 pull.

    I love long kick sets. Saturated both 1000's (0, 25, 50, 75, 100, 75, 100, 75, 100, 75 Kick). Made the first on 15:00 and the second on 14:50.

    100 Cool down

    (4750 total)
    Swim Workouts
  5. Wanted to sleep in but....

    by , October 11th, 2011 at 07:30 AM (Mixing it up this year)
    A gental rain making me want to stay in bed but no... have to go to the pool. It is a good thing I did because my back was so bad this morning, I needed the swim to make it thru the rest of the day.

    More kick than swim this time.

    1000 Free as 200 sw/200 k/200 sw/200 p/200 sw
    500 Fly kick w/fins on back or side alternate by 100
    500 Breast kick w/brfins
    4x50@1:30 Butterfrog just trying it out to see if I might be smart switching midway thru my 200 fly this will be hard mentally to do since I didn't learn it this way
    200 free kick w/snorkle
    100 Free w/snorkle easy

    Total 2500 yards
  6. Monday, Oct. 10, 2011 5:00am & 5:15pm (doubled)

    by , October 10th, 2011 at 10:16 PM (Fast Food Makes for Fast Swimming!)
    Morning workout:

    300 Free
    3 x 100 Kick flutter kick w/ training fins (5-7 SDKs off walls) @ :10 rest
    200 IM
    4 x 50 Free @ :10 rest working on 3 SDKs off walls

    This dolphining is going to be hard to do, but I'm going to start getting used to it. I noticed most of the age groupers are doing it pretty consisitently in the swims at the meet...especially the one who creamed me off the last turn of the 100 Free. I used to do it back in the day, I've just gone away from it since restarting Masters a few years ago. I'm not going to turn into a monofin wearing sprinter though, just going to work on my SDKs to be consistent for a couple off each wall.

    8 x 25 Free @ :30 (3 SDKs)
    100 flutter kick on back w/ training fins @ 2:00 5-6 SDKs
    4 x 50 Free @ :55 (2-3 SDKs)
    100 flutter kick on back w/ training fins @ 2:00 5-6 SDKs
    2 x 100 Free @ 1:35 (2-3 SDKs)
    100 Flutter kick on back w/ training fins @ 2:00 5-6 SDKs
    1 x 200 Free Fast with 2-3 SDKs) went 2:12 - pretty decent

    At this point I got pulled to be the demonstrator for butterfly technique for the other masters swimmer who were doing the normal drill work at this time. Did two 50s Fly to show the timing of the stroke with the 2 kicks. Most of the swimmers were pausing with their hand out front and doing both kicks there, rather than one kick as the pull comes past the hips, then they would return to the front and pause their stroke again. After showing them that my stroke basically has no pause out front, many of them were "cured" of their butterfly ailment.

    Back to swimming:
    I had 5 minutes left, and the group in lane 6 was going to start their set of 300s.

    I did it as 3 x 100 @ 1:10 (went 1:03/1:06/1:05)
    100 EZ

    Looking serious into starting the 30x100s set soon. Maybe.

    2600 Yards in the a.m.


    Afternoon Swim:

    200 Free
    300 Free Pull
    10 x 50 Free @ :45 (held :32-:35)

    Got this idea (somewhat) from QBrain):
    5 x 200 Free Pull @ 2:20
    (went 2:09, 2:48**, 2:15, 2:15, 2:14)
    ** I overcounted (OOPS) on the 2nd one and did a 250 Free @ 3:00
    150 EZ
    4 x 200 IM @ 3:00 (went 2:44, 2:44, 2:41, 2:39)
    3 x 200 Free @ 2:30 (went 2:20, 2:24, 2:2)
    I was just shot at this point. Time to shut it down. I was planning on a 2x200, 1x200 at the end...oh well.

    100 EZ
    3700 Yards in 60 minutes

    Updated October 12th, 2011 at 11:05 PM by jaadams1

    Swim Workouts , Daily Practices
  7. 10/10/11

    It has been a little bit since I have posted to my blog so I decided to get myself back on track. We have been doing quite a bit of drills lately each day with a specific stroke being the emphasis.

    I have done something to my back this past weekend while moving a couch for my wifes aunt. It was like trying to get a square peg into a round hole. It wasn't heavy I just got my self in a odd position. I am just getting old. Luckily coach took it easy on me tonight. I almost skipped practice but am glad that I gave it a shot. Flip turns were difficult as it caused a sharp pain in my lower back. Ended up doing a lot of open turns and tried to just stretch out.

    10 min. Choice

    8 x 75 @ 1:15 (ba/br/fr by 25)

    5 x through the following
    150 pull @ 2:15
    2 x 50 @ 45 90% effort
    2 x 25 @ 30 stroke

    100 EZ

    12 x 25 @ 30
    1-4 descend stroke count
    5-8 descend time
    9-12 descend breaths to 0

    8 x 50 SPRINT choice rest 60

    4 x 150 (50 kick/100 swim) @ 2:40

    200 w/d


    Not too bad tonight which worked out well for me so I could baby my back some. I actually feel a little bit better.
  8. Monday, Sept. 12

    by , October 10th, 2011 at 08:17 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    6 x 50 fly drills w/fins
    8 x 25 shooters w/fins

    Power & Speed Sets:

    10 x 25 breast w/paddles
    -- I like the idea, especially on the pull. The recovery is kinda weird.

    50 EZ

    20 x 25 torque drill w/paddles
    -- same thing Speedo was doing today at the same time in another pool
    -- @ :55 in (also around 7:00, they're doing roughly the same thing with a med ball)

    50 EZ

    10 x 25 burst 15 + cruise @ 1:00
    -- fast doggy paddle
    -- arms burning

    50 EZ

    10 x 25 w/fins burst 15 + cruise @ 1:00
    -- dolphin kick on back using mainly hips & back

    100 EZ

    Total: 2600


    Forgot my equipment bag today or else I would've finished up with some parachutes. Managed to borrow fins & paddles from equipment room. Did not get out of bed until 9:46 today.

    Quad feels somewhat better today after wrapping and icing.

    Updated October 10th, 2011 at 08:31 PM by The Fortress

    Swim Workouts
  9. Monday, 10/10/11

    by , October 10th, 2011 at 04:40 PM (A comfort swimmer's guide to easy swimming)
    Was a bit tight and sluggish at first then felt pretty good after I got warmed up.

    Warm up (800)
    2 x the following:
    100 free - 100 kick - 100 bk pull - 100 IM drill

    Set #1 (400)
    8 x 50/55 desc 4
    - swam free going 40->36 each round

    Set #2 (1200)
    1 x 400 free/6:00 build - went 5:37
    2 x 50/1:30 stroke FAST - swam back, went 40, 39
    1 x 300/4:30 build - went 4:05
    2 x 50/1: 30 free FAST - went 34, 34
    1 x 200/3:30 build - went 2:38
    2 x 50/1:30 stroke FAST - swam fly, went 39, 38

    Set #3 Kick w/Fins (500)
    10 x 50/1:00 desc 3
    - 1-6 w/board and snorkel going 39->36 each round of 3, 7-9 on back in streamline, went 42->36, #10 easy

    Warm down
    200 easy free

    Total: 3100 yards
  10. Sarasota Y Sharks Masters 5:30 AM Workout -10/11/11

    by , October 10th, 2011 at 01:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:10 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick :55
    1 X 100 swim

    4 X 50 1:15
    4 X 25 fast :45
    Four rounds, short break after each.
    Round 1 fly, 2 back, 3 breast, 4 free.

    1 X 400 6:00
    4 X 100 1:30
    1 X 300 4:15
    4 X 75 1:05
    1 x 200 2:40
    4 x 50 :40

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Meet Results and Monday's Swim

    by , October 10th, 2011 at 11:27 AM (Year Three: The Road Back)
    When I last checked in, I was getting ready for the first SCM meet of my season (which - depending on how my daughter's cross country team does in their run to state - may be my last SCM of the season).

    To be really honest, I was really disappointed with how I was swimming. In retrospect, that is silly, but I just can't shake it. I think part of the problem is that I didn't "feel" fast in the water and the other part is that I wanted to drop time from my very best ever converted SCY times (when I was fully tapered); that just didn't happen. I will say, however, that in all four events, I did drop time from the SCM season last year. Every race result was higher than my fully tapered time, but lower than my next best time. Does that make sense? I guess my expectations of myself were just a tad too high and I need to learn not to compare tapered results to non-tapered (didn't even take an easy swim day or a day off prior to the meet) results.

    I was still in my funk when I hit the pool this morning and this workout nearly broke me. In the end, it was more about not quitting then being fast today as I have never been so close to crying at a practice than I was today. Here's what we did:

    350 Warm-Up
    2 x 300 as 4 x 75 IM (no free) on 5:30 - wore fins
    1 x 350 Kick on 6:00
    12 x 25 Kick on :40 - NO fins (did them all on :25-:28 - YAY!)
    8 sets:
    - 1 x 100 Free on 1:45 (held 1:22s)
    - 2 x 50 Free Faster on 1:00 (not faster - doing :38-:40s)
    300 Cool-Down
    Total Yards - 3500

    Of course, in my insanity...

    Today is Columbus Day. The kids are still at school; my husband is still at work. My company lists today as a company-mandated holiday. So... I am entertaining myself until school is out. What do I decide to do with my free time? Yep... 20.5 mile bike ride on my husband's old mountain bike with the front tire that likes to maintain its state of flatness. It wasn't a fast ride.... it took 105 minutes, but I did learn a lot about needing actual biking shorts, how nice a real road bike will be, and how gloves are a good thing as it was chilly and I forgot how much "wind" is generated from biking on a calm morning.

    The first Aquabike is in May - 1500 meter swim and a 26.2 mile ride. Still do-able, but I have a much better understanding of what it will take to get there after today.

    Tomorrow in the pool is distance day... should be interesting.

    Enjoy your swims today!
    Swim Workouts
  12. Columbus Day 10/10/11

    by , October 10th, 2011 at 10:47 AM (The Labours of SwimStud)
    A bit empty at the pool today...I wasn't unhappy about this.

    Warm Up
    600 FR/BK by 100's
    10 x 50 K 1:30
    10 x plyo jump n push offs :30
    100 EZ FR


    4 x 50 BR K 1:10
    4 x 50 BR P 1:00
    4 x 50 FL K BR P 1:00
    4 x 50 2 K 1 P 1:00
    4 x 50 BR 1:00
    5 x 200 BR 4:30 work Turns, Walls and pullouts.

    500 Fin Kick FR/FL by 50

    300 EZ FR

    Updated October 11th, 2011 at 07:34 AM by SwimStud

  13. New fast girl is fast

    by , October 10th, 2011 at 10:20 AM (Random Nonsense)
    New fast girl had the honor of swimming with me today... which means the coach introduced us when she was getting in and I never talked to her again. I am such a friendly guy. She did get in to warm up as I was starting the set of 150s and she was in the middle of a set when I got out. Luckily the rest of the team is much more chatty than I am, so she probably will just never want to swim with me again. That is becoming such a long list...

    Team Practice SCY

    Warm Up
    - 500 every 4th 25 back
    - 6x50 drill/swim
    Main Set
    - 200 kick
    - 6x150s on 1:45*
    -- I was not showing off for the new girl
    -- If I knew she was going to be in my lane, I would have picked something I could make.
    -- did 4x150 on 1:45 (1:38,1:40,:1:44, 1:45+)
    -- did 2x150 on 3:00 (1:40,1:38)
    - 6x50 kick odd dolphin, even flutter
    - 4x50 on :50 (:34,:32,:30,:29)
    - rest 1 minute
    - 4x50 on :50 (:30,:29,:29,:30)
    -- realized that the set was a broken 200, so I should be close to my 200 time, which the first 4 weren't
    Cool down
    - 500 (bk/fr/bk/fr/bk by 100)

    No Josh today and I am not sure if his presence would have stoked the competitive fires to make the 150s or not. The 150s were actually supposed to be quality lots of rest, but, eh.

    I was happy with the second set of 4x50. The workout said descend, which the first set was, but I think the second set was more valuable. It should have been descend to 28, but still more valuable as it was swam.

    Fast girl is currently recovering from a chest cold, but was still pretty speedy. I am interested to see how she wants to train.
  14. 10.10.11 Monday workout - lots of fly

    by , October 10th, 2011 at 09:23 AM (Pete's swim blog)
    We were short players this weekend so we did 4 v 4 soccer w/ a smaller field and tiny goals... no subs. Solid 90 minutes of sprinting.

    Thought the pool was going to be closed for Colombus day. I'd planned to take it easy this morning. After a few emails, we figured out that the pool was in fact open and so I drug myself out of bed for what I thought would be one of Roger's power hour workouts. A power hour would have been preferable to the next workout on the sheet. The pace isn't bad but the fly piles up after a few hundred yards. I made it so I was happy about that.

    Swam w/ Roger next to Dave and Dave. No drag suit. Water up to a comfortable 84 where they promise it will stay... right.


    500 Warm up

    4 x 100 - 1:25 1st 25 fly
    4 x 100 - 1:30 1st 50 fly
    4 x 100 - 1:35 1st 75 fly
    4 x 100 - 1:40 fly
    50 Easy

    I did the free up front with Roger starting 10 seconds back and doing the fly up front. Made it through 1200 yds before really giving out. Took 15 sec. off and followed Roger through the 4 x 100 fly. The extra 15 plus Roger's draft made a huge difference and I was able to finish.

    As if we hadn't done enough fly already...

    4 x 75 - 1:00 Pull
    4 x 75 - 1:05 1st 25 fly
    4 x 75 - 1:10 1st 50 fly
    4 x 75 - 1:15 fly

    Followed Roger on all of these and made them with no trouble.

    4 x 75 Kick - 1:15
    4 x 75 Kick - 1:15 at least 25 kick fly
    4 x 75 Kick - 1:20 at least 50 kick fly
    4 x 75 Kick - 1:25 at least 75 kick fly

    Made the first two sets of 75 kick but my fly kick is a liability and the third set got to me. After missing a split, I went back to 25 fly/50 br kick to catch up. Did the last set of 75s 50 fly/25 br kick with the last one being all fly.

    200 cool down

    (4750 total)

    Updated October 10th, 2011 at 11:54 AM by pmccoy

  15. Meet was a mess but it was still fun

    by , October 10th, 2011 at 07:29 AM (Mixing it up this year)
    My sprints STUNK! The one event I could do the 500 Free and my goggles broke while I was behind the block. Ripped them off and swam with no goggles for the whole race.

    Light blue line on a pale blue bottom, difficult to see. The numbers my counter put in were a blurr... I knew when I hit 11 because I saw 2 plurry things instead of 1 so I figured I better count the rest of the race.

    Didn't do a fast time but I finished and set an example for the kids that you don't stop because something goes wrong.

    Today turned into a distance workout of sorts with more kick.

    5x200@3:30 Free w/4 beat kick
    500 Free kick w/fins as 25 easy/25 mod/25 fast
    5x200@3:00 Free w/paddles & bouy just make them held 2:46's
    8x25@:45 Free kick w/snorkle that leaked
    100 Free w/fulcrums
    2x100@:10R Free kick w/board
    100 Free EASY

    Total 3100 yards
  16. New England Masters 10K Championship Results

    by , October 9th, 2011 at 09:08 PM (Maple Syrup with a Side of Chlorine)
    Here are the official results from the New England 6+ mile OW Championships last month, my first at this distance. I also received my medal in the mail this week from this really enjoyable race. Also, it looks like proceeds from the race will be able to provide close to $1000 to the Leukemia and Lymphoma Society!

    Name Time
    Andrew H. 02:12
    Ryan S. 02:41
    Doug S. 02:42
    Trent T. 02:45
    Michael L. 02:46
    Albert G. 02:46
    Michael S. 02:54
    Chris L. 03:16
    Michael S. 03:20
    Victor Y. 03:32
    Bill E. 04:00
    Lou S. 05:55

    Morgan S. 02:34
    Charlotte B. 02:48
    Elaine H. 03:14
    Paula Y. 03:17

    Matt G. 01:13
    Kaan D. 01:19
    Thomas N. 01:23
    Josh S. 01:25
    Donald S. 01:29
    Al H. 01:29
    Antoine L. 01:30
    Paul D. 01:34
    Steve S. 01:42
    Joe S. 01:51
    Rich H. 01:51
    Mike G. 01:56
    Jim P. 02:02

    Ellen A. 01:17
    Jill L. 01:17
    Kayle S. 01:17
    Donna N. 01:23
    Stephanie H. 01:25
    Suzanne K. 01:26
    Ali M. 01:33
    Kathy L. 01:36
    Jill L. 01:40
    Christina L. 01:49
    Maura T. 01:50

    Updated October 9th, 2011 at 10:55 PM by rxleakem

    Masters Swim Meets / Events
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	296219_2489850853970_1483682706_2758464_964183068_n.jpg 
Views:	261 
Size:	62.5 KB 
ID:	6764  
  17. Sunday, Oct. 9, 2011 Ellensburg (USAS) Meet Results

    by , October 9th, 2011 at 09:02 PM (Fast Food Makes for Fast Swimming!)
    This was a nice meet to get to...only an hour and 20 minutes or so of a drive. Very short compared to what I'm used to. Got in my usual McDonald's breakfast as I left Wenatchee, using my Monopoly winning tickets to get free food for breakfast.

    8:30am warmup, 9:30am meet start
    Got in for warmup with the Wenatchee club team, I'll probably end up joining up with them on a modified workout plan ("2 a week") that they have setup one of these days. The coach said I could go Tues, Thurs, and sneak in a Saturday as well.

    500 Free
    8 x 50 "Easy Speed 50s" @ 1:10 (we had probably 15 or so in the lane)
    2 Dive 25s (1 Fly, 1 Back)

    In between each of my events I was able to get between 3-400 of cooldown, which helped a lot. The pool is a 10 lane pool, but they were only using 6 of the lanes, leaving 2 open on the far side of the pool for basically "public swim". The amount of little kids in there doing random swimming, underwater flips, bubble rings from the deep end, sharks and minnows, etc. made it interesting.

    All of my events were swum in the 13 & Over classification, but I was scored/placed 15 & Over.

    400 IM - 4:39.49 3rd place (1st and 2nd were 4:32s)
    4 seconds slower than Masters best when I was tapered last April at PNA Champs. 2nd fastest time as a Master.
    Fly (59.3) Easy speed, bad turns
    Back (1:17.5) Blah
    Breast (1:20.1) No stretching out, hips low, no kick
    Free (1:02.5) (32.4/30.1) This last 100 shows that my freestyle training is there, and I should be great in my freestyle events to come at future meets. I was catching the leaders on the final 50 as well.

    200 Back - 2:15.90 4th Place - Masters best time by (0.04 seconds) It still counts!
    I just remember trying to kick like mad and spin my arms on the last 100. I still hate backstroke, but need to work on it for my IMs.

    100 Free leadoff split on 400 Free Relay - 52.05 - Master's best time by 0.04 seconds! (24.7/27.3)
    Who says a middle D guy can't sprint! I was thrilled by this! I haven't been below a 53.4 for a year and a half.
    Relay??? - you all are asking. Well, the Wenatchee club team had the relay signed up but 2 of the older boys didn't show up. The relay was set up as 11&Over, so the coach had a 17, 13, and 11 year old boys, and added me to the relay as the 4th member. I'm not registered with their club so it was an exhibition relay, done just so the other kids could still swim a relay.
    The cool thing was that the 11 year old was so thrilled to swim with fast "big guys" that he dropped 7 seconds on his 100 Free. Nice.

    100 Fly - 57.57 3rd Place (1st thru 3rd were basically a tie, I just missed out)
    This was a great time for me, basically tying my best non shaved and tapered time.
    11.7 / 14.9 / 15.6 / 15.5
    I remember on the last length putting my head down rather than breathing 2 up 1 down, and I think had 3 total breaths on the final length with my last 3 to the wall head down sprinting. My turns sucked though, I didn't "hit" the wall great on my stroke, had to kick in to most of the walls.

    200 Breast - 2:32.20 1st Place (no fast 15 & Overs were in the race, just one 13 year old that schooled me)
    32.6 / 39.9 / 41.2 / 38.5
    My pullouts (mainly the pulldown) were the savior of my race. My knee is sore enough that I can't put enough emphasis into my kick like I used to, so I have to rely on my upper body to do the work.
    (Note to KNelson: add up the first two splits of this race)

    100 Free - 52.42 2nd Place
    11.6 / 13.3 / 13.7 / 13.7
    Just a little slower all around compared to my relay lead off split a few hours earlier. I was out feeling great and had the lead by a shoulder at the 50, the kid pulled even at the 75, and passed me on the road home. I really wanted to catch him but was hurting bad. He went a 52.0 so I wasn't too far behind.

    Very good meet overall, left me feeling all warm and fuzzy all over...or maybe that's the lactice acid buildup from the lack of cool down after the final race***. I had about 4000 yards of swimming today counting all the races, warmups, cool downs. Got some nifty awards too! See the picture attached.

    *** After the last event of a meet, the cool down is moved to the Monday morning workout, and called "warmup".
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	Awards from Octoberfest USAS Meet 10-09-11.jpg 
Views:	145 
Size:	117.0 KB 
ID:	6763  
  18. Sunday Double, Oct. 9

    by , October 9th, 2011 at 08:38 PM (The FAF AFAP Digest)

    RC exercises
    TRX Y pull, 2 x 20
    TRX chest press, 2 x 20
    TRX tricep extension, 2 x 20
    TRX moving plank, 2 x 20
    TRX single arm row, 2 x 15 each arm
    power wheel rollouts, 2 x 15

    -- Much to what I anticipate is Jazzy's dismay, I bought a power training rope similar to the one in the Coughlin video. Fooled around with it today, and really liked it. Seems good for explosiveness/strengthening for the arms and shoulders.

    double waves:
    2 x 15, 2 x 25
    alternating waves:
    2 x 25, 4 x 50, 1 x 75

    15 minutes stretching

    (team practice was cancelled)

    -- Ventured to Oak Marr for a swim. Usually, it's just packed on weekends at the public pools. But with the bulkhead removed, there were more lanes than usual. I was joined mid-way by an Aussie "endurance" swimmer with a USMS cap.

    Warm up:

    600 various
    9 x 50 fly drills
    3 x caterpillar, chest press, single arm

    Main Sets:

    4 x 50 fly @ 1:00
    4 x 100 IM @ 1:45
    8 x 25 free w/paddles, 1 breath @ :30
    1:00 rest

    4 x 50 back w/turtles @ 1:00
    4 x 100 IM @ 1:45
    8 x 25 free w/paddles, 1 breath @ :30
    1:00 rest

    4 x 50 breast drill @ 1:00
    4 x 100 IM @ 1:45
    8 x 25 free w/paddles, 1 breath @ :30

    100 EZ

    Total: 3550


    Whew, tired after that! My quad is still bothering me. I stuck with upper body work for drylands, but could still feel it in the pool. I don't think I've done a workout with no kicking in ... well, maybe never. I've been icing when I've been home (not much). Just put some sensi-wrap around it.

    I am really in terrible aerobic condition. I blame it on no long course + becoming even more extreme about doing only anaerobic/race pace work in practice.

    No school tomorrow. Get to sleep in.
  19. Wonder Wheel, Wonder Days

    Yesterday I went out to Brighton for a short swim with friends. The water temp has dropped significantly over the past week—it’s now down to about 63, which felt great with the day’s abundant sunshine. Air temps were in the low 60s as well. I was happy to see that the water has also gotten clearer again—for the first time in weeks, I could see the sandy bottom when I swam along in the shallows. The sky was brilliant blue and cloudless, the beach uncrowded except for our little section of CIBBOWS swimmers. It was so nice to see so many friends and hang out with them before and after the swim.

    I ended up swimming just a mile, down to the white building and back, with swim buddy Suzanne. I’m starting to feel like myself in the water again—muscles have recovered, just the wrist is still a little sore. Afterwards I lay in the sun and warmed up, then gathered up everyone on the beach for a land synchro practice—it was a little too nippy to do our routine in the water, so we did our best approximation up on the sand.

    After hanging out a bit more, five of us walked down the boardwalk to Coney Island. One of the many cool attractions we swim by on the standard 5K “loop” is the Wonder Wheel, a large ferris wheel that is a Coney Island landmark. Although I’d waved to it from the water dozens of times as I swam by, I’d never actually ridden on it. Rondi and I had been talking about a Wonder Wheel excursion since late summer, and since the amusement park shuts down sometime in October, now-or-never time was approaching. We convinced fellow swimmers John, Cara, and Brad to come along. We all piled into one of the cars--there was a choice of stationary or swinging, and we chose stationary, which went up higher. The views were incredible. You could see all of our swim course really well, the other Coney rides, Sandy Hook in the distance, the Verrazano Narrows bridge--it was all stretched out before us. I’m so glad we went, and can’t imagine why we hadn’t done this before! It was definitely $5 well spent.

    I didn’t think I could top yesterday’s beach experience, but today was at least as fun. I went out early to meet up with some pals—Terry, Louise, Laura, and Roger. It was another gorgeous cloudless day, and the beach was nearly empty when we arrived at 8:30. There wasn’t much wind, but strangely enough there were a few whitecaps out on the water. We all got in and swam west to the pier together—the water was nicely wavy, and it was easy to get into a good rolling rhythm. At the pier we stopped and chatted, then decided to synchro swim five abreast on the way back. That was really fun, and easier than I thought it would be. And definitely made the swim back just fly by!

    Once we reached our towels on the beach, I elected to stay in and do the full loop, and Terry and Roger joined me. Terry and I synched all the way out and back. I focused on keeping the back half of my stroke shorter, and the front half nice and calm. The water was cooperating by pushing us along with sweet gentle waves. It was Brighton swimming at its best.

    By the time we got back other CIBBOWSers had moseyed on out to the beach. We shared food and conversation on our beach blankets before heading on back to the subway. Such a nice way to spend a glorious sunny day!

    I feared that after the Ederle swim I would feel a marked letdown with the ow racing season being over. But so far not—during the week I was too tired and sore to want any more swims on my calendar, and this weekend I was just too happy about going out to the beach and swimming as much as I want, without worrying about training for anything specific or resting for upcoming events. It’s so nice just to enjoy the water, and simply focus on what feels fun and satisfying to my body and soul at the moment. I’m happy to have a month and change of beach swimming ahead of me, and looking forward to more great days with friends out at Brighton before the season ends.
  20. SCY meet, 10/09/11

    by , October 9th, 2011 at 07:59 PM (Chowmi's Blog)
    Ok, i'm back! Have been super duper busy and let's see...if I recall I last swam on Thursday, and i've been crazy busy with other stuff since!

    50 free
    1st USA "A" meet o' the season:


    I wouldn't say it was a bad swim, pretty good considering I wasn't feeling a bit rested at all, but I certainly can improve on my turn/breakout. The pool wasn't so bad at all! Really weird lack of stands so the parents were sitting with the kids. That was actually quite creepy. I sat with the coaches.

    This pool is right across from where I have my Creditors Meetings! I never knew it!!!

    My parents are coming to visit! I have been busy cleaning the house. Really cleaning! Moved furniture and vacuumed behind everything. That certainly doesn't help a sprint, but, life goes on and I have no wiggle room (mediation tomorrow, quarterly reports on Tues, and parents fly in on Wed!) so I had to clean the house yesterday and today.

    That Magic Eraser thing really IS magic!!

    I hung a window curtain all by myself. You can't even tell it's crooked! And extra drill holes in the wall? No one's going to be standing that high either.

    How could I have missed this movie???!!!

    The Human Centipede

    and now

    The Human Centipede 2

    I really want to see it! I'm a big fan of any type of horror film, from the classics to the newer shock value Saw-type movies. I just haven't had time to go to the movies, and of course none of my friends are keen on these either.

    Next up:
    I'll try to swim on Tuesday, but it depends. I still have to mop the downstairs, and find something else to Magic Erase. I can certainly see how stay-at-home moms can stay busy all the time. Once you Magic Erase the banister, light switches, and high traffic wall areas, then the next spot looks like crap and you are on an endless cycle of Magic Erasing. And don't even get me started on noticing the curtains (or lack thereof) in my house! That is like tackling another sport! I think i'll stay with my dusty 80's blinds, complete with permanent kinks and bends in them from Two Who Shall Continue to Remain Unnamed.