View RSS Feed

All Blog Entries

  1. 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:	156 
Size:	117.0 KB 
ID:	6763  
  2. 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.
  3. 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.
  4. 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.
  5. 5km

    by , October 9th, 2011 at 03:19 PM (Random Nonsense)
    Didn't swim yesterday, bought LW a car instead. Not my favorite thing, but it was pretty easy and only took 2.5 hours at the dealership... and 3 weeks of my free time doing research.

    Since I slacked yesterday, today had to be a 5k day.

    Lifetime Solo SCM

    Warm up
    - 400 free
    - 4x100 back
    - 4x100 on 1:30
    -- find pace for next set
    Main Set
    -- The goal was to just make the set
    - 5x200 on 2:40 missed #5 by 1s
    - 100 ez back on 2:40
    - 4x200 on 2:40
    - 100 ez back on 3:20
    - 3x200 on 2:40 missed #2 by 1s, made it up on #3
    - 100 ez back on 3:00
    - 2x200 on 2:40
    - 100 ez back on 2:40
    - 1x200 on 2:40
    - 100 ez back
    Cool Down
    - 200 free perfect stroke
    - 100 ez back

    That was hard. I don't do survival sets on a regular basis any more, and it was a balancing act to go just fast enough that I could finish the set. I was happy with the outcome.
  6. Saturday, 10/8/11

    by , October 9th, 2011 at 10:20 AM (A comfort swimmer's guide to easy swimming)
    I was a bit tired from yesterday and from not sleeping well last night.

    Warm up (750)
    500 as 250 free/ 250 back
    10 x 25: 4/30 - 3/25 - 3/20
    - swam free, didn't make interval of 20 on the last 3 so kept interval at 25

    Main Set
    1 x 200/3:10 mod to strong build
    - went 2:52,
    4 x 50/50 strong
    - was 38-40 on these, extra 30 sr
    1 x 200/3:05 mod to strong build
    - went 2:52,
    4 x 50/45 strong
    - was ±40 on these, extra 25 sr
    1 x 200/3:00 mod to strong build
    - went 2:50
    4 x 50/40 strong - was ±41 on these, kept interval at 45
    1 x 100/2:00 smooth

    1 x 150 back/2:40 mod - strong build
    - went 2:25
    3 x 50 back/1:00 strong - back ±45
    1 x 150 back/2:35 mod - strong build
    - went 2:20
    3 x 50 back free/55 strong
    - went ±44
    1 x 150 back/2:30 mod - strong build
    - went 2:22
    3 x 50 back/50 strong
    - went ±43
    1 x 100/2:00 smooth

    Kick (500)
    5 x 100/2:20 smooth - mod consistent pace
    - 1-3 with board and snorkel, ave 2:05; 4-5 on back, ave 2:02

    Warm down
    100 easy

    Total: 3650
  7. 10.8.2011 Stuff

    by , October 9th, 2011 at 02:52 AM (Pete's swim blog)
    Swam w/ Dave, Bob and George at HSA. Near end was cool, far end had heater jets going full blast. The warm/cold cycling was miserable after a while. No drag suit.

    After swimming, I coached my 5 yr old's last soccer game for the season. Hate to see this end as I've thoroughly enjoyed the U6 age division. We got a raw deal in the draft and were blown out by teams at the beginning of the year. By the end, they had all become more aggressive and played the better teams in the area very close despite having a pretty big talent gap. From there, I headed off to referee a U14 boys game and then coached my older son's U14 game. His ended in a 1-1 draw which was very good considering the circumstances. His team is one of the better ones I've had and should do well as tournaments start up at the end of the month. The rest of the afternoon was spent on my sons lego robotics team which mostly means that the guys come over to watch college football while the kids play with legos. Unfortunately, I soon realized they needed a little more supervision that I wanted to give after spending 5 hours in the sun. Full day but definitely a lot of fun watching the kids play.


    Warm up
    4 x 200 IM (Reverse order, Fly legs - drill, swim)

    4 x 100 Kick w/ fins
    400 Free - 6:00 (5:00)
    4 x 100 IM - 1:40
    400 Free - 6:00 (4:55)
    4 x 100 Kick down/ swim back w/ fins

    8 x 200 Free - 3:00, Odds pull (2:25-2:30)

    8 x 50 fly/free - :55
    2 x 100 back - 1:40 (1:30s)
    200 br - 3:30 (3:00)
    8 x 25 - :25 (17.5ish)

    200 Cool down

    (5400 total)
  8. Sorta Tired Today - 10/08/11

    by , October 8th, 2011 at 02:53 PM (Workout Swimmer)
    Didn't feel like doing too much today - was by myself, and tired from yesterday. But the water temperature was terrific! Sun shining - only thing I could've asked for more was some company.

    1000 warmup various strokes
    6 x 200 w/pull bouy on 2:45
    6 x 150 IM twitch on 2:30 (LOTS of rest)
    6 x 100 free pull, gently, w/paddles on 1:30 - held about 1:15 & 1:20
    300 cool down
    Total: 4000 SCY

    Now for the fun part of my day - my granddaughter is 7, and we are having a Victorian Tea Party!! Luckily it is close to Halloween, and it was easy to find lacy gloves on the cheap - 60% off at Jo Anns! Picked up some petit fours & PINK nail polish for the girl & away we go! Grandpa will run interference with her 3 pesky little brothers!!
  9. Sat Oct 7th, 2011 SCY

    by , October 8th, 2011 at 01:55 PM (Ande's Swimming Blog)
    Sat Oct 7th, 2011 SCY

    I'll be in NYC next Thu - Mon.

    Subscribe to Ande's Swimming Blog

    UT Swim Center: main pool
    7:30 - 9:00 dove in 7:40ish
    wore Jammer
    swam with Larry Jim & Paul
    beside Korey & Nate
    Whitney Coached

    Assigned: 25 50 75 100 125 150 175 200
    200 175 150 125 100 75 50 25
    Did part of up & all of down

    Main SET: scy

    2 x 200 fr 75% on 2:50
    went 2:20s

    400 faster Than the add up of the 2 2s
    Went out strong
    then smacked my hand hard around 250
    It went numb so I skipped a 50
    Jim went 4:11

    100 easy

    2 x 400 fr 75% on 5:20

    800 faster Than the add up of the 2 4s
    Went out strong felt good
    Miscounted, stopped at 700 on 7:29

    100 easy

    Assigned: 5 x 200 with fins & paddles
    Did: 3 rounds of 100 easy speed 50 skip 50 3 breaths a length

    Got out at 8:50 to do something fast
    Then didn't

    Upcoming Meets

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

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Swim Workouts
  10. Week of 10/2/2011 - 10/8/2011

    by , October 8th, 2011 at 01:53 PM (An Uber Clydesdale Swimmer's Journey)
    Monday, October 3, 2011
    2900 SCY
    I liked today's work out up until I read the sets of 500s.... I'm not a distance swimmer. I tend to either go out too fast or too slow, and either way my times end up reflecting that I didn't plan right. The 50s were great though; they allow you to get your heart rate up and pumping.
    400 free, easy
    4 x 50 IM order
    6 x 25 "15 meter" drill

    Main Set
    4 x 25 "15 meter" drill
    5 x 50 fast
    5 x 50 faster
    2 x 500 rest... pull, swim
    5 x 50 build up sprints 0:30 rest
    5 x 50 build up sprints 0:30 rest stroke
    3 x 50 easy recovery

    Cool down
    200 free, easy
    Wednesday, October 5, 2011
    3350 SCY
    Wow it's cold tonight!!! This afternoon as I drove to my college class, it poured rain. I mean a lot! I could barely see 25 feet in front of my truck. It was crazy! Of course, I still made it to swimming tonight in spite of the strong urge to go home after class to escape the rain. By the time practice rolled around, the rain had let up and there was only an occasional breeze. Apparently most of the swimmers were scared away, as there were only two other swimmers (both Masters swimmers) in the pool with me: Danielle and Ed. I was able to get in the whole workout, but the worst part was getting out. It was a cold dash from the pool to my bag, and from there to the locker room.
    400 free, easy
    1 x 200 IM
    6 x 50 "15 meter" drill

    Main Set
    400 swim
    300 pull
    200 kick
    100 drill
    9 x 100 swim w/0:15 sec rest (1 easy, 1 STRONG, repeat)
    5 easy
    8 x 50 w/0:20 rest (free/non-free by 25)

    Cool down
    100 free, easy

    I know that regular readers of my blog will be thinking "What happened to Friday's workout?!". I didn't swim Friday night because my boss had a birthday at his house. I wanted to go, and since I was going to be taking care of my Dad and step-mom's dogs that weekend, I was hoping to get a work-out in on Saturday. I did some looking around in the Redlands and Yucaipa area, and the only place I could find that listed public lap swim was the University of Redlands. I called the number to verify and the recording said the pool was only open to students, staff, and alumni, and that it was going to be closed this weekend for the men's water polo game. Darn it!

    Updated October 24th, 2011 at 02:37 PM by tuna

    Swim Workouts
  11. Friday, Oct. 7, 2011 5:30pm (2nd swim of day)

    by , October 7th, 2011 at 10:24 PM (Fast Food Makes for Fast Swimming!)
    100 Free
    200 Free
    200 Kick w/ board
    300 Free Pull
    200 IM Drill
    4 x 50 Free @ :40

    Honestly I felt like crap at this point, really really tight muscles in my arms. Wasn't really sure how'd I'd do with the main set:

    5 x 200 IM @ 3:05,
    went 2:45, 2:38, 2:35, 2:31, 2:24

    I started off kind of tired feeling and just swam it easy, then it got better on the 2nd one, and I decided to start descending to the end.
    The last one felt pretty good, and I probably could've gone faster had I done a #6.

    200 EZ
    2400 Yards

    OK, now I think I'm ready for my meet events on Sunday. 400 IM is my main event I'm shooting to do well in, after that I'll just race!
    I still have to go to work tomorrow for overtime, as well as get out for a little bit to coach my son's soccer team, and get back to work. Fun fun fun!
  12. 17,000 in 4 hours - Glad that's out of my system!

    by , October 7th, 2011 at 04:43 PM (Workout Swimmer)
    Was originally slated to "Swim the Suck" tomorrow, but financial considerations, 70 degree water w/out a wetsuit, and fear of the competition (yes really) caused me to second guess myself and not enter the event. Regretting this action, I decided to do the 10 miles anyway, on my own. I must have lost my marbles! Worst part - my eyes were killing me from the goggles! Course, I can only imagine swimming four hours without goggles!
    I don't think I will do this again, in the river or not - this was a ridiculously long swim, and not only am I exhausted, but sunburned as well. On the bright side - certainly added to my GTD today!!

    5 x 1700 with one minute rest between each
    This is where I started wondering why I was doing this!!
    500 back/free
    500 pull no paddles
    10 x 50 on :45
    10 x 50 kick on 1:00
    1000 steady state
    15 x 100 on 1:25
    4 x 125 IM's (rotate the 50 stroke) on 1:50
    100 easy
    400 locomotive w/pull bouy
    3 x 500 - swim, pull bouy, zoomers
    5 x 100 kick w/zoomers on 1:50
    9 x 100 free, 3 on 1:25, 3 on 1:30, 3 on 1:40 - easy 50 on the minute between groups of three, last three were the recovery swims.
    Total: 17,000

    **Glad that's out of my system! Now I can move on to training correctly for Nationals in the Spring. I have been playing with the idea of borrowing from Chowmi or The Fortress to see if I can improve my turns & learn how to sprint a little more - currently my sprinting means building! So, on Tues & Thurs, since I'm not training with ATAC those days, those will be the days I go less yardage, but more quality speed & work on my SDK's. Also, I am going to enjoy my leisurely intervals with the lunch bunch, but pretend my name is Jennifer - and go 90% or better on them - if I am getting a lot of rest, I might as well put in my best effort as much of the time as possible! In the morning with the kids, I am moving over to a faster lane. I have been "working" but I can do better. Also, my paddles have been put "on the shelf" for a few weeks - my elbows deserve the rest.
  13. Oct. 6-7

    by , October 7th, 2011 at 03:55 PM (The FAF AFAP Digest)

    Bikram, 90 minutes

    Wow, much easier to get through a bikram class when it's the first or only workout of the day!

    I had intended to go to my team practice at night. But after it took me 45 minutes just to drive 3 miles to Lil Fort's cross country practice and get home, I couldn't face an hour+ drive in traffic to Fairfax. And it was probably for the best anyway as the rest enabled me to have a kick ass sprint practice at Mason today.


    Swim/SCY/Solo @ Mason:

    -- no blocks or backstroke flags, but it was refreshingly cool
    -- immediately deleted all fast backstroke from my workout

    Warm up:

    600 various

    8 x 25 shooter on back

    Transition Sets:

    9 x 50 @ 1:00
    3 x free/single arm fly/backstroke kick

    4-5 dives from side with clean entries
    -- left quad started protesting, so I desisted

    4 x 25 burst to 15 m + cruise

    50 EZ

    Sprint Sets:

    5 x (50 fly w/fins AFAP + 150 EZ)
    -- Went mid 24s on 4, high 24 on one
    -- Really happy with these; 2 seconds faster than a month ago
    -- Was wondering if my new fins might have given me an extra speed assist since they're very stiff. But whatever assist they gave me was likely wiped out on the turn as I had difficulty getting a good push off.
    -- I also didn't breath on the first length, which is a slight time saver. May try to do a 1 breath 50 fly at the Sprint Classic.

    1 x 25 AFAP free + 75 easy
    -- Ouch! Flutter kicking hurt the quad too much, probably because I don't engage the core as much as for dolphin kick

    1 x 100 broken 100 fly w/fins fast
    -- long and strong
    -- :15 rest each 25
    -- went :47 (out in 11)
    -- stroke felt awesome

    200 EZ

    Total: 2850


    Very glad to end the week with a kick ass workout. May try to get another speed session in Sunday. I'm due for another dryland workout today. I may hit the TRX while Lil Fort is at soccer practice, and will edit blog. My left quad has not improved over the course of the week, so I think I'm going to have to lay off lower body exercises for awhile. The timing is not ideal, but no other option I fear. Probably need to start icing, etc.
    Swim Workouts , Yoga
  14. Sarasota Y Sharks Masters 5:30 AM Workout -10/10/11

    by , October 7th, 2011 at 03:12 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    1 X 200 3:45 3:30
    4 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    6 X 200 pull 3:30
    Descend 1-3/4-6

    1 X 200 kick + 100 swim

    4 X {3 X 50 1:20
    Choice. #1 easy #2 build #3 fast

    1 X 100 easy swim

    1 X 400 kick
    50 easy/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Learning from the soreness

    One of the things I love about the ballet class I attend is that our teacher really focuses on body awareness. One way she does this is to ask after each barre exercise which muscles we felt most while doing the isolated, repetitive movements typical of barre work. Ballet being ballet, there are definite right and wrong answers: some combination of outward (hip) rotators, inner thigh muscles, glutes, and abs is inevitably the response she is looking for, while feeling things too much in the calves, hip flexors, lower back, or feet indicates incorrect positioning or a failure to engage larger muscle groups. If one of these latter answers is indeed what someone felt most, we stop and figure out why, and how to fix it so that the right muscles are being engaged. One of the few advantages of overworking one of the “wrong” muscles is that that muscle becomes quite fatigued, and if you are making the same mistake in subsequent exercises you can feel it right away.

    I mention this because when I awoke Monday after the Ederle swim I felt as if I’d been run over by a truck. My whole body seemed sore and tired, and I just felt like crawling back under the covers and moaning all day. But after a while I started paying attention to where exactly I was feeling sore. Lats and obliques were both nicely tender—cool! I think of those as good swimming muscles, large and able to do a lot of work without complaining. I was especially pleased to feel like I had used some of my core muscles enough to feel them afterwards. Upper back—a little sore, yes, but not unduly so, which is great because that is often a trouble spot for me. My neck was not sore at all, surprising given that I had been having trouble with it since the Coney Island 10K a few weeks ago. That was definitely good news. My legs were decidedly fatigued, but I had no particular muscle soreness there.

    On the other hand, my upper arms (delts) felt really awful—all sore and bunchy, they made holding my arms out to the side or overhead painful. The tops of my forearms were also very tender, and above my left wrist there was a large painful knot. Not good. I decided that I would head to the pool on Tuesday to figure out where in my stroke I was overusing these body parts.

    And that’s what I did, not only on Tuesday but Wednesday and today as well. I wasn’t feeling energetic enough on any of these days to do actual workouts, so I just swam between 1000-2000 yards/meters and experimented with some different ways of swimming. My goal was to find out what made the hurtingest places hurt, and how I could stroke differently to avoid that.

    First off, the bunchy delts: I have had this happen before when I have upped my stroke rate from my usual 58-60, and thought that might be one cause. I also thought that my straight arm recovery might be part of the problem, especially after I looked at Vlad’s photos and saw that during the swim I was often straightarming both sides rather than just the left. You use your delts to hold your arm out to the side, so it seemed logical that bringing them through that position while swimming might stress the muscle. But, when I tried bending my elbows on my recovery, the deltoids hurt even more. I pictured what I was doing, and realized that pushing my arms behind my back to bend them was an awkward motion . . . something seemed to be missing . . . aha, that rotation thing. I tried exaggerating my rotation, and was then able to bend my arms on the recovery without pain. I’d never really understood before why I did a straight arm recovery on my left side, only that it felt like what my body needed to do. Now I know it’s to compensate for a lack of rotation on my nonbreathing side.

    As for the stroke rate part, I realized that when I try to push myself to go faster, my first reaction is to up my stroke rate, and to do that I rush the overwater (recovery) part of the stroke, which works the deltoids. As an alterntive, I could find ways of increasing my speed that involved better dps rather than higher stroke rate, or maybe I could find ways of achieving a higher stroke rate other than speeding up my recovery. One solution might be an earlier exit—I often push my hands beyond my hip underwater, even though I know I don’t get much from that part of the stroke. I tried that, and a fringe benefit seemed to be that it took some of the strain off my sore forearms and wrist. Cool.

    The only sticking point seemed to be that the two things I was trying to do—more rotation, and earlier hand exit—seemed to be working against each other. I’m still trying to make them coexist, experimenting around with quicker/earlier breathing and using my core more to generate earlier rotation. It’s a long-term project, but I feel like the last few days of experimenting have helped me understand how these things might all eventually fit together.

    Otherwise, I’m still feeling very fatigued from the swim, and am having some residual problems maintaining my blood pressure at good (ie high enough) levels—I plan to talk with my doctor about other ways of managing that problem, since that’s been an ongoing concern throughout the summer. My wrist is sore but better—my ART guy suggested that it’s de Quervain’s tendonitis, which seems to fit my symptoms. So I’m trying to be patient about letting my body recover--I’m not planning on resuming regular workouts for at least another week, although I hope to get in some easy beach swimming this weekend. Today’s swim is typical of what I’ve been doing in the pool:

    500 lcm warmup

    2x thru
    4 x 50 FR easy @ 1:00, working on technique
    2:00 rest
    [This was actually a 10 x 50 @ 1:00 warmup set that I was doing with some swim buddies, but I found I needed to rest in the middle. Ugh!]

    500 lcm warmdown + play

    That was it, short but sweet and technique-focused.

    Have a good weekend everyone!
  16. 10.7.2011 Friday workout

    by , October 7th, 2011 at 12:24 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Everyone had their own lane. Pool around 82. No drag suit. Power hour format with everyone contributing 1000 yards of pain to the workout.

    450 Warm up

    My set (Lifted this from yesterday and modified to fit a 1:30 pace)
    100 Kick - 1:45, 100 IM - 1:30, 100 fr - 1:15
    100 Kick - 1:50, 100 IM - 1:30, 100 fr - 1:10
    100 Kick - 1:55, 100 IM - 1:30, 100 fr - 1:05
    :25 Rest
    100 fr - 1:05
    50 Easy

    Kind of liked this set yesterday but was frustrated that I missed the 1:05. Made it today. An extra 5 seconds on the 100 IM seemed to make a difference as well as the increasing interval on the kick. Thought I was in trouble on the second 1:05 since Roger was pulling away from me. Turned out he was in the 1:00 flat range.

    Dave B's set
    200 Choice - 3:00 (I did 200 IM)
    200 Choice - 3:00 (I did 200 IM)
    300 Choice - 4:30 (I did 100 Kick/100IM/100fr)
    200 Choice - 3:00 (I did 200 IM)
    100 Choice - 1:30 (I did 100 br kick 1:26)
    50 Easy

    Dave wasn't in a terribly creative mood this morning so he let us "color in" our own challenges into his loose framework. After the 1:05s, I was content to just cruise through a little IM.

    Dave M's set
    3 times through:
    * 200 fr - 2:20
    * 100 fr - 1:40
    1:00 Rest
    100 IM Kick - 2:00 (1:35)

    Back to feeling a little pain. Made the 200s on 2:20 but barely. I was touching the wall while Roger and Dave were pushing off. Kick was good though. I don't think I've ever done a 100 IM kick on 1:35 before.

    Roger's set

    5 x 200 - 3:00
    Convert 100 Pull/100 Fly to 100 Pull/100 Kick

    We don't usually follow pull with fly and I can kind of see why. This brought on a special soreness in my lats that I still feel as I type. Probably good for me. Glad to get the fly out of the way early and cruise through some br kick.

    (4750 Total)
    Swim Workouts
  17. Workout & 3000 Postal Swim

    by , October 7th, 2011 at 11:49 AM (A comfort swimmer's guide to easy swimming)
    Friday, 10/7/11

    I felt pretty good this morning even though I'm a bit sore in the back and arms from the new routine I'm doing at the gym. Swim felt a LOT better than yesterday.

    Warm up (650)
    300 swim free and back
    200 kick with board and snorkel
    100 drill rhythm drill, free and back
    50 scull front and ww with snorkel

    Pull/Swim (1000)
    Keep aerobic
    2 x 200/20sr w/bouy only
    - #1 free @ 2:55, #2 back @ 3:15
    100 swim
    2 x 200 pull/10sr w/bouy and paddles
    - #1 free @ 2:50, #2 back @ 3:10
    100 swim

    Mini sprint pick me up (200)
    4 x 50/1:00
    #1) build to sprint - :36
    #2) 25 fast - 25 easy - :38
    #3) 15 - 20 - 15 - :38
    #4) 25 easy - 25 fast - :40

    Main Set (1150)
    200 IM Drill
    - did mix of 1 arm and fist except for breast where I did with flutter kick and dolphin kick
    4 x 50/1:00 IM switch (25/25)
    - #1 & 4 around 45, #2 & 3 around 50
    2 x 50 free drill
    5 x 100 free/1:40 hold aerobic pace on 1-4, #5 fast
    - ave 1:25 on #1-4, went 1:15 on #5
    3 x 50/1:00 easy, pace, easy

    Warm down
    100 easy swim

    Total: 3100 yards

    A friend offered to count and record times for me so I went to the pool at noon and swam the 3000 postal. Swam it pretty good considering I had already done a 3000 yard workout earlier. Was holding about 1:25-27/100 pace throughout, ending with 43:15 for the swim. Not my best but I'll take it!
    Now all I have left is the 6000 and I'll have done all the postal swims this year!

    Updated October 7th, 2011 at 06:29 PM by poolraat

  18. Geek might like this

    by , October 7th, 2011 at 11:27 AM (Random Nonsense)
    if the main set was repeated a couple more times.

    Team Practice SCY

    Warm up
    - 400 swim
    - 400 pull
    - 4x100 kick w/fins
    - 4x50 drill swim
    Main Set
    - 500 free went 5:48
    - 4x50 on :50 (did ez)
    - 300 free went 3:24
    - 4x50 on :50 (did ez)
    - 500 free went 5:46
    Cool down
    - 200 ez

    The last 500 was mega painful. I am pretty sure we went out 1:06ish and I came back 1:12ish. The pool is 50M with digital clocks along the length of the pool, so it is ideal when the pool is setup lengths with the bulkhead instead of widths and you can see the clock while breathing. I got lost during the first 500 and did some tarzan stroke to look at the clock, and there is no way I would have kept up that pace going out on the second 500 if I knew how fast it was. SO painful coming home and my legs were killing me off the walls.

    Those times, while not quite embarrassing to me, do indicate I have a long way to go before I am ready for 30x100 on 1:10.

    Pool was setup widths, no starting blocks and no fast swim, sorry quick.
  19. FAST FRIDAY Oct 6th, 2011 SCY

    by , October 7th, 2011 at 11:17 AM (Ande's Swimming Blog)
    FAST FRIDAY Oct 6th, 2011 SCY

    I need to start lifting weights again.

    I'm going to be in NYC next Thu - Mon.

    Subscribe to Ande's Swimming Blog

    UT Swim Center: started in main pool then moved to diving well
    5:00 - 6:30 dove in 5:04
    wore Jammer
    swam with mike
    beside Tyler, Todd, & James
    Whitney Coached

    10 min swim 5 min kick 5 min pull
    stop at 5:20

    Main SET: scy

    5 x 200 on 5:00 FAST best average
    went 2:05, 2:04, 2:03, 2:04, 1:58

    300 easy

    moved to diving well

    5 x 100 kick on 3:00
    FAST best average
    went 1:10, 1:09, 1:08, 1:08, 1:06

    300 easy

    5 x 50 FL on 1:30
    FAST best average
    went :28, 27, 26, 26, 25

    200 easy

    BOTH UT men and women were in this morning
    UT Women have the Orange and white meet
    I hope to watch the first 30 minutes

    Upcoming Meets

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

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional InvitationalSan Antonio, TX
    Swim Workouts
  20. Friday, Oct. 7, 2011 5:00am

    by , October 7th, 2011 at 10:31 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    100 Kick
    200 Free Pull
    200 Free
    100 Kick
    200 IM Drill

    4 x 125 Free @ 1:30 (held 1:27-1:28)
    This was almost a straight 500 with the lack of rest I was getting, but it kept me moving.

    Mini-mountain: (relaxed intervals)
    Base :30 + :20 per addt'l 25
    25 Free @ :30
    50 Free @ :50
    75 Free @ 1:10
    100 Free @ 1:30
    la la la... to
    200 Free @ 2:50 (went 2:15)

    Took about 5 minutes to with my buddy.

    Down the mountain - Alternating IM on the Odds, Free EZ on the Evens

    200 IM @ 2:50 (went 2:30)
    175 Free @ 2:30
    150 IM @ 2:10 (50 Fly, 50 Back, 25 Breast, 25 Free)
    125 Free @ 1:50
    100 IM @ 1:30 (went 1:14)
    75 Free @ 1:10
    50 IM @ :50 (50 Fly)
    25 Free @ :30

    outta here!
    3300 Yards

    I've got my next swim meet session on Sunday, swimming at a USA-S meet in Ellensburg, WA at Central Washington Univ.
    Swimming the 400 IM, 200 Back, 100 Fly, 200 Breast, and 100 Free. All SCY. Should be a good one. I feel great in the water. We'll see how I feel after the 13 year old kick my butt though.