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  1. Meet report--AGUA SCM Pentathlon

    Yesterday evening I walked over to Asphalt Green for a small, quick swim meet. It had been an unsettling day, in part because of the sad and shocking news about Fran Crippen. Our meet began with a brief announcement and a moment of silence for him.

    I just swam 2 events—here’s how they went:

    200 scm IM
    Seed time: 2:52.25
    Swam: 2:51.27 (39.19, 43.67, 49.35, 39.13)

    Those splits are hand-timed. This was a well-executed race and seemed like about the best time I could swim right now. I was happy to swim an in-season scm time that beat my most recent tapered lcm time of 2:53.45. Looking at those lcm splits (39.5, 43.5, 51.0, 39.5), I see that the 2 swims are very similarly shaped, with the breaststroke a tad faster on the more recent swim. I’ve been working on my breast technique and would like to attribute the difference to that, but it might well have more to do with having the extra breakout from the scm turn, and that making more of a difference on BR than on the other strokes.
    Addition: Actual splits were 38.84, 44.32, 49.30, 38.81

    100 scm BK
    Seed time: 1:18.81
    Swam: 1:18.02 (38.33, 39.69)

    This was also a well-executed race. I was very happy with my start, although we were held for as long as I’ve ever witnessed on a back start. I really love the FINA-wall touchpads they have at AG, which are quite sticky. I popped up a bit too much off my 3rd turn. Again, my time beat my lc tapered time of 1:18.40 (38.27, 40.13). Since my best LC and SCM times tend to be fairly close, I took that as a good swim.

    I scratched the 400 IM. The 2 previous swims had both hurt a lot, and I felt like I’d done all the brave swimming I had in me for the evening. If you’re not prepared to swim bravely, a 400 IM probably isn’t worth doing.

    This meet was in one of my home pools, and it’s always nice to race in a facility you know well. We never swim scm there, though, so it was a little disconcerting to have the bulkhead in an unfamiliar place, both in relation to the pool bottom and ceiling. On the last two legs of my IM, I found myself really resenting that extra 2+m of floor every time I swam over it!

    One really great thing at this meet: It was deck seeded, but once the heat sheets were printed and posted one of the coaches running the meet took a sheaf of them up to the pool balcony for the spectators. My husband really appreciated being able to follow the action and knowing when I would be swimming. Masters swim meets don’t draw many fans, so it’s nice to see the few that show up treated well.

    Updated October 26th, 2010 at 12:04 PM by swimsuit addict

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  2. DOUBLE FAST Fri Oct 22nd, 2010

    by , October 23rd, 2010 at 09:54 PM (Ande's Swimming Blog)
    DOUBLE FAST Fri Oct 22nd, 2010

    didn't get around to blogging this yesterday
    Opted to sleep in this a.m.
    skipped Saturday practice

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    throat & left middle deltoid still a bit sore

    scy
    Tyler Coached
    noon to 1:15
    UT Swim Center main pool
    swam beside james jon ned
    wore yingfa jammer

    WARM UP
    4 x 200 fr 50 k 50 dr
    stop at 12:20

    MAIN SET

    4 rounds of
    50 70% on 1:00
    50 80% on 1:00
    50 90% on 1:00
    1:00 extra rest
    50 100% for time
    100 easy on 3:00
    100 fast on 2:00
    100 easy on 3:00

    round 1 fl 25, 100 fr 54 high

    round 2 bk 26 foot cramp, 100 bk 56

    round 3 fr 24 high, 100 fr 56

    round 4 kick 25 foot cramp, 59.6
    (rested extra 5:00 before 100 k)

    50 easy
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  3. Day 2 was another great surprise

    by , October 23rd, 2010 at 08:19 PM (Mixing it up this year)
    Got no sleep last night since all I did was cough all night long. So I got up at 5:30 had to meet with someone to give a ride to the meet.

    During warmup I felt ok be felt significantly slower than Friday night.

    First up was the 200 Fly normally my time hovers around 3:15 but this time I went a 3:11.22

    My 500 Free I was determined to do better than Friday nights splint and much better than my last swim which was horrid. Went a 6:20.78 for this outing which ranks in my top 5 swims ever.

    Total 1500 yards with warmups/downs
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  4. Saturday, 10/23/10

    by , October 23rd, 2010 at 05:52 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 swim back and free
    4 x 75 Back/1:30 - 25 R Fist, L normal - 25 L Fist, R Normal - 25 Full Stroke
    (was doing these around 1:08-:10)
    4 x 50/1:00 - Last 12 1/2 Fast Kick
    (did back on these was going around 43)
    4 x 50/50 desc Free
    (went from 40 to 35)

    Main Set
    20 x 50
    1/1:20, 1/1:15, 1/1:10, 1/1:05, 1/1:00. 1/:55, 1/:50, 1/:45, 1/:40, 1/:35

    - On 50's
    - No breath first 2 strokes off breakout
    - No breath last 2 strokes into turn
    - No breath first 2 strokes off push off
    - No breath last 4 strokes into finish

    1 x 300 smooth

    Repeat

    (I managed to stick with the breathing pattern through most of these. I normally breath after my 2nd stroke anyway so I tried going 3 off the walls. Coming into the wall is another story. But I managed to stick with the plan for most of it.
    Times were around 35-37 for most of the set until the end where they slowed to around 40 for the last 2. I missed the :40 send off both times and went on :45)

    Kick
    12 x 25/:40 fast Dolphin Kick with Fins under water
    with monofin on these going on my back on odds, and on my belly on the evens. times were under 15 for all. My calves cramped on #9 so only did 10)

    12 x 25/45 No Fins - Very Strong - at least 12.5 yards under water
    (doing these around 30 at first but was going faster at the end of the set, under 25. Did these the same way as on the previous set, odds on back, evens on belly. Did most with dolphin kick on the underwater then flutter on back on the surface to finish. Did a few with flutter kick all the way and I think I'm faster underwater with flutter than dolphin)

    Pull
    1 x 600 Pull w Paddles, Fins and Snorkel - Negative Split
    (I did this with snorkel for 200, I dropped the paddles at 500 because my shoulders were bothering me. I averaged about 1:25/100 for the swim)

    Warm down
    did 100 easy free & back

    Total: 3850 yards
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  5. Wednesday and Thursday

    by , October 23rd, 2010 at 12:42 AM (Elise's Fitness Fun)
    On Wednesday, finally got to run after a 7 week break. Broke my toe 7 weeks ago, so I've been careful not to do too much of anything that would delay the healing process. The weather was beautiful, so at lunch, did a 3 mile trail run where I alternated running 5 minutes with walking 2 minutes. Took it pretty easy and finished the run in 30:53.

    Still trying to get my motivation to do some solid swimming. The yardage is definitely not there, but took qbrain's advice and did one challenging set in the workout:

    300 - 100 rt. arm fly, 100 lt. arm fly, 100 alterate 2 rt/2 lt.

    4 x 100 fly kick with board (no fins) - try to hold 1:30 or better

    4 x 25 underwaters on :45 - did SDK on back with fins

    4 x 25 fly - no fins on :45

    200 easy

    1100 SCY

    Really surprised I made the 100s on 1:30 or better. Definitely took some work. I do have to say, however, that the 4 x 25 fly felt terrible. This may be what motivates me to start doing more. My stroke felt ineffective and weak. Not good when one is just talking about a 25!
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  6. Pleased with my first swim of the meet

    by , October 22nd, 2010 at 11:48 PM (Mixing it up this year)
    With as bad as I was feeling all day I really expected to do poorly. I am tired of coughing all the time and ready to be normal again.

    My first swim was the 1000 Free and I broke 13:00 which I did not expect for today. I could see my split at the 500 and it was 6:29. I thought not bad but I didn't think I could negative split my back half of the race. I came back in 6:30 for a time of 12:59.57. Only 9 seconds off my time from last year when I was healthy.

    with warmups and warmdowns the total for this session was 2500 yards
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  7. Swim, Friday, Oct. 22

    by , October 22nd, 2010 at 04:53 PM (The FAF AFAP Digest)
    Swim/Solo/SCY:

    Warm up:

    900 various

    Transition:

    10 x 25 shooters w/fins

    16 x 25
    odds = EZ speed fly w/fins
    evens = EZ
    -- Took 6 SDKs + 4 strokes per 25. That seems better than usual, but I was stretching it out.

    50 EZ

    Speed Work:

    4 x (25 AFAP + 75 EZ)

    200 EZ

    Total: 2200

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

    Commentary:

    I felt sharper than yesterday. Still hacking, but slightly better. Apparently no one is really aware that SpringHill Rec has reopened, as it's still blissfully empty with cooler water. Looking through my blog, I can see that I haven't done a hard workout since my LT death set with Speedo on Sept. 30. So it looks like a full 3 week sickness taper for me! At least I've managed a modicum of speed work recently.

    My neck is still wrenched. But I got a 45 minute emergency appt with my massage therapist, which I am dashing off to shortly.

    Cough, cough, cough. Bring it!
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  8. Sarasota Y Sharks Masters 5:30 AM Workout -10/25/10

    by , October 22nd, 2010 at 02:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am planning a rest/taper for our SCM meet Nov 13/14. We'll drop the yardage back a bit this week.

    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    1 X 100 1:30 -
    Three times through. Round 1 intervals left, 2 and 3 right.

    8 X 100 free 1:45
    swim 1-7 at 85/90%. #8 @ 100%.

    2 X 100 swim down 2:00

    3 X 100 kick 2:10
    4 X 50 kick 1:00

    8 X 50 1:15
    Stroke.
    Swim all at 85/90%.
    IM'ers: 2 of each.

    2 X 100 swim down 2:00

    8 X 25
    odd: build to race finish.
    even: sprint, from the blocks

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
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  9. Flat out Friday 10/22/10

    by , October 22nd, 2010 at 01:22 PM (The Labours of SwimStud)
    Warm Up
    600 Swim FR/BK by 100

    IM Main
    200 Kick
    1 x 200 IM 3:50
    2 x 100 IM 1:50
    4 x 50 IMO :55
    8 x 25 IMO :28
    100 EZ
    400 IM
    On the IM I did 40fly then switched to 3-4fly free to finish out. Still happy with it after the set.

    FR Main
    200 Kick
    1 x 200 3:10
    2 x 100 IM 1:35
    4 x 50 IMO :45
    8 x 25 IMO :22
    100 EZ
    400 FR I did mine in 6:00, I was happy with that.

    Cool Down
    400 EZ

    Swimming with an ex college swimmer, she pushes me on. I wrote this workout 5 secs faster per 100 than I normally do it, and managed to get it all done. I lifted after...I am done!
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  10. Friday, 10/22/10

    by , October 22nd, 2010 at 01:06 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 swim back & free
    3 x 100/1:40 smooth build
    (did all free, around 1:22)

    Kick w/Fins
    1 x 200/4:00 smooth
    (did on side with snorkel - 3:50)
    2 x 150/3:00 build
    (on back - went 2:20, 2:15)
    3 x 100/2:00 desc
    (flutter w/board, went 1:22-20 on these)
    4 x 50/1:00 strong
    (on back - went 35-37 on these)

    Active recovery
    300 swim free - 200 pull free - 100 drill - 50 scull
    100 swim back - 200 pull back - 200 drill /swim by 50's


    Cool down
    2 x 100/1:45 smooth

    Total: 2950 yards
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  11. PRE-EDERLE

    The day is nearly upon us. The 17.5 mile (as the crow flies) event that was scheduled for the 16th of October had to be rescheduled due to atmospheric conditions that produced high winds and waves. Historically, this is not an uncommon occurrence for the middle of October in NY, and the NYC Swim Ederle event has seen a fair amount of adversity. To date, only 50% of those who have started the swim have touched Sandy Hook and the percentage of swimmers who have withdrawn before the start is quite high as well. There are many reasons for this, but the two most common are scheduling/rescheduling issues and unfavorable conditions.

    I am happy to report that the rescheduling of this years swim has not been the cause for any withdrawals and all 10 of us will splash tomorrow morning, including Michael Miller who has traveled from Hawaii to swim in the not-so-tropical NY/NJ harbor.
    http://www.dailynewsofopenwaterswimm...it-starts.html

    The water temperatures continue to drop under the influence of cold nights and diminishing daylight and where we were seeing 64 degrees at the Battery last week, it is now reading below 60.

    Clare and Sharoz will be on my boat, and Michael Hayes will be paddling alongside me.

    The course will start at the Battery and head east through the Buttermilk Channel (between Governors Island and Bklyn); follow the Bklyn shore past the Gowanus Canal (insert Jimmy Hoffa joke here) and under the Verrazano Bridge before heading west to Sandy Hook.

    Splash Time: 10:10 EST

    track swimmers: http://www.nycswim.org/Event/Event.a...&from=swimmers

    or: http://twitter.com/#!/dvdbarra

    Updated October 22nd, 2010 at 12:59 PM by chaos

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  12. FAST Fri Oct 22nd, 2010

    by , October 22nd, 2010 at 11:35 AM (Ande's Swimming Blog)
    FAST Fri Oct 22nd, 2010

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    throat & left middle deltoid still a bit sore

    scy
    whitney Coached
    5:15 - 6:30 dove in around 5:18ish
    UT Swim Center main pool
    swam with mike
    beside Todd Tyler doug nate & max
    wore yingfa jammer

    WARM UP
    4 x 200 fr 50 k 50 dr

    MAIN SET

    4 rounds of
    50 70% on 1:00
    50 80% on 1:00
    50 90% on 1:00
    1:00 extra rest
    50 100% for time
    100 easy on 3:00
    100 fast on 2:00
    100 easy on 3:00

    round 1 fl 25, 100 fr 55

    round 2 fr 24, 100 fr 55

    round 3 back 24 high, 100 bk 55

    round 4 kick 25, 1:00
    (rested extra 2:00 before 100 k)

    200 easy
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  13. 10/22 Practice

    by , October 22nd, 2010 at 11:35 AM (Random Nonsense)
    Today was our monthly group sprint day, but with a slight change. Usually the leaders of each lane are the fastest people in the pool so there can be racing. Today we were grouped into lanes by speed, meaning the coach was concerned that people would get lapped. On a previous group sprint day, we did 200s, and lots of people were battling not to be lapped.

    Warm up
    - 200 free
    - 200 kick w/ fins
    - 200 free
    Transition
    - 2x150 done 100 drill/50 swim
    Extra for being the first lane done
    - 200 IM
    Group Sprint (no real intervals, coach says go, calls out times, rest varies by how much elaboration we get from the coach about what we are and aren't doing wrong)
    - 10(?)x100 free w/ fins 1:45-2:00 rest (1:00,:59, :58s, :57, :58, :56s) all fast
    -- slower lanes did 75s
    - 8x50 descend 1-4 on ~1:00 (:29,:28)
    - 8x25 all fast 0 or 1 breath (:15s & :14s, last from blocks :11)
    Cool down
    - 300 easy

    I used to do IM with a previous team but rarely do any fly or breast now and it was very obvious after only 1 200.

    No idea why the 100s got faster and it concerns me a bit. The coach apologized to me about how much rest I was getting. I told him I liked rest.

    The 50s were paddles and buoy and although I like paddles, my paddles are large enough that they change the exit of my stroke, so I rarely use them. On the first 3 of the descend I was able to push the guy next to me so if he worked he could keep up and out touch me.

    Someone said, "The last 25 from the blocks" and the coach said "Not everyone can do that" and I responded "my lane can", so we hopped out and everyone who wanted to went off the blocks for the last one. I was surprised, there were a lot of people who went off the blocks without any prompting. We have very few ex-competitive swimmers and usually the coach will goad people out of the comfort zone. Of course some of the more experienced swimmers were talking loudly about how much easier it is to do a no breath 25 with a block start, which might have influenced a few people to try off the blocks.
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  14. Calm Friday workout

    This morning I got to swim up at Riverbank with one of my swim buddies. We shared a lane with just one other very polite swimmer. It was great. Hereís what I did:

    600 lcm warmup

    8 x 200 IM w/ rotating 50 K @ 4:30ish [This was a same interval/different workout setóthe Swim Free or Die option was 8 x 300 @ 4:30. On each IM, I worked the K and the corresponding axis stroke, ie FL kick and BR on the 1st one, etc.]

    6 x (100 FR @ 1:30, 50 K @ 1:15) [I think we went to 1:35 for the last 2 100sóI was struggling with the interval.]

    600 play/drill/dolphin dives/warmdown

    This was an enjoyable workoutóitís always nice to have someone to swim with, even if youíre actually doing different things.

    Because it was such a pretty morning I took the scenic route home, ie the M5 bus that goes down Riverside Drive, with views of the Hudson and Riverside Park. It was lovely, and much less hectic than taking the subway at rush hour. Iím savoring doing this now, because soon it will get too cold for waiting around at the bus stop post-swim.

    Tomorrow evening Iím swimming a meet at Asphalt Green. I signed up for 200 IM, 100 BK, and 400 IM. It should be fun and low-key.

    Happy weekend everyone!
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  15. Still Congested

    by , October 22nd, 2010 at 09:52 AM (Mixing it up this year)
    Did just a quick float this morning since I will swim the 1000 tonight even with this horrid congestion.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd lap moderate
    500 Fly w/fins alt 50 rt arm/50 lt arm/100 streamline kick

    Total 2000 yards
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  16. Thursday Day One Fall Break

    by , October 22nd, 2010 at 12:27 AM (Swimming, Life, and Other Stuff!)
    Someone crashed into a power transformer and my neighborhood was sans power from around 9:30 a.m. till 5:00 p.m. This event caused me to swim 2X today.
    I had a day's worth of stuff to do around the house but without power the work day was destined for failure. I decided to go to the Monon and do a short workout. I ended up with 3,000 scy consisting of sets of 4 descending 50's followed by easy 100 IM and 100 Free. I got in a nice flow and enjoyed the swim!
    Later (7:00 p.m.) I swam with the Nasti's. One of our members is branching out and helping those in need with their strokes. (he is a former college swimmer and just attended the coaches clinic in Indy)
    Tonight he taped my inefficient freestyle and gave me some pointers. I was amazed how much I could correct with the tips he gave me. I read various random technique articles and try to apply them to my swimming. I never really know if I'm doing it correctly or not. Apparently I was NOT! I am glad I finally have someone who will watch and give me feedback about what I am doing right or in my case wrong. I ended up getting only 1,800 scy more but it was a valuable swim for me.

    Wednesday night I swam a hard non-stop stress induced 4,000 straight swim. The longer I swam the happier and more energetic I felt. It seems like I have tons of energy these days now that I am finally over my 3 week sinus/throat situation.

    Tomorrow morning I am driving to Chicago to visit my son. I didn't get to see him on his birthday (the 1st time ever) and I won't feel right about it till I do. I'm planning to start early and get there around 10 a.m. I'm hoping for a beautiful day; Chicago rocks when the weather cooperates. I think we're going to the zoo for awhile, followed by the Shedd Aquarium. We'll wrap up with dinner at some awesome vegan joint Rob likes. I'm going to turn around and drive home the same night since Rob is currently staying with some friends till his new apartment comes available. (I want to go to swim practice Saturday morning too!)

    1 week till the fall Classic. I entered sprint events since I was hardly swimming at my time of entry. The last 2 weeks I've gone from basically nothing to 18-20,000 yards a wk. I hope rigor-mortis holds off till after the meet is over. I may only swim Saturday due to a big wedding I'm attending Saturday night. I sure do wish Fort and Jimby were coming

    Updated October 22nd, 2010 at 12:39 AM by Bobinator

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  17. Oct 21

    by , October 21st, 2010 at 11:30 PM (Keepin Track 2010)
    200 WU
    2x50 Fr Drill 1001 drill hold catch
    4x50 (25 1001 and 25 swim)

    200 Kick with flips

    4x25 fast kick on :40

    HQ FR 2 (4x25 hard on :20, 4x50 on :50, rest :30)

    easy 100

    200 Kick (2x alt 25 stomach, right, left, back)

    2x4x100 (1. 1st length fly, 2. 2nd length and so on)

    easy 50

    3x25 BR on :45, rest 30
    2x25 BR, rest 30
    1x25 BR, rest 30

    200WD
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  18. Swim w/Speedo, Thursday, Oct. 21

    by , October 21st, 2010 at 05:28 PM (The FAF AFAP Digest)
    Swim w/Speedo at Oak Marr:

    Warm up:

    750 various

    12 x 25 @ :35
    mix of shooters & swims
    every 4th one with a power 15 meter kick

    3 x 20/15/10 seconds of fast vertical dolphin kick w/hands at ears
    (only counted first one, 54)
    50 EZ after each

    Speed Set:

    5 x (25 AFAP + 75 EZ)

    100 EZ

    Total: 1800

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

    Commentary:

    I didn't feel too sharp today, not nearly as good as Tuesday. I'm assuming it's likely because I took yesterday off or spent too much time being honked off. Speedo looked sharp and had great turnover.

    I finally found a link for the NE SCM Champs in December:

    http://www.swimnem.org/entryforms/bu2010entry.pdf.

    Not thrilled with the order of events. (I haven't complained in awhile, so I am due. ) The 100 fly and 100 IM are very close on Saturday and the 100 back and 50 fly are very close on Sunday. I don't recover that quickly from 100s. But it is a big meet, so perhaps it would be all right. I'm still hoping we have the Last Chance meet again here in DC.
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  19. Swim w/Speedo, Thursday, Oct. 21

    by , October 21st, 2010 at 05:28 PM (The FAF AFAP Digest)
    Swim w/Speedo at Oak Marr:

    Warm up:

    750 various

    12 x 25 @ :35
    mix of shooters & swims
    every 4th one with a power 15 meter kick

    3 x 20/15/10 seconds of fast vertical dolphin kick w/hands at ears
    (only counted first one, 54)
    50 EZ after each

    Speed Set:

    5 x (25 AFAP + 75 EZ)

    100 EZ

    Total: 1800

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

    Commentary:

    I didn't feel too sharp today, not nearly as good as Tuesday. I'm assuming it's likely because I took yesterday off or spent too much time being honked off. Wrenched my neck on the second 25. Speedo looked sharp and had great turnover.

    I finally found a link for the NE SCM Champs in December:

    http://www.swimnem.org/entryforms/bu2010entry.pdf.

    Not thrilled with the order of events. (I haven't complained in awhile, so I am due. ) The 100 fly and 100 IM are very close on Saturday and the 100 back and 50 fly are very close on Sunday (just the women's 200 free in between). I don't recover that quickly from 100s. But it is a big meet, so perhaps it would be all right. I'm still hoping we have the Last Chance meet again here in DC.

    Here's a fun set a friend sent me:

    Always a 50 free in the end. Start with a 25kick/50free, go to 50kick/50 free, to 75 kick/50free, you get the picture. I went up to a 200 kick/50free and did one in fly/free. Interval started on 1:30 and went up by 15 each time....starts mellow, gets super fast!(actually adjusted it to going up 20at125/150,175 and 200kick), 2600 total.

    Updated October 21st, 2010 at 06:24 PM by The Fortress

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  20. Sarasota Y Sharks Masters 5:30 AM Workout: 10/22/10

    by , October 21st, 2010 at 02:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30
    1 X 200 3:00
    6 X 50 descend 1-3/4-6 :50

    1 X 300 4:30
    1 X 200 3:00
    1 X 100 2:15
    Three times through.
    100 is fast on each round.

    1 X 300 kick 6:15
    4 X 50 kick 1:00
    8 X 25 sprint kick :45

    1 X 75 easy 1:30
    1 X 50 fast 1:00
    Repeat 4 times.
    50's on rounds 1&3 will be from the blocks.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
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