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  1. Sprint modification 09/27/11

    by , September 27th, 2011 at 11:54 PM (Chowmi's Blog)
    Back to the pool!

    SCM, Baylor Fitness Center
    Jenn Christensen coached

    300 warm up

    Pull set (no, no and no!) and one more no
    4 x 200 around 3:00
    4 x (100 + easy 50) on above interval
    1st 100 moderate
    2nd 100 4 x 25 5 sec rest 1:11
    3rd 100 4 x 25 10 sec rest 1:06
    4th 100 4 x 25 10 sec rest 1:06

    Main set:
    12 x 100's
    4 x 100 stroke choice 1:40
    4 x 100 IM 1:45
    4 x 100 free 1:30
    ==>12 x 50's on above interval
    4 x 50 fly
    12.5 fast/37.5 easy free
    25 fast/25 easy free
    37.5 fast/12.5 easy free
    50 fast all fly 35

    4 x 50 kick with board no fins
    s/a/a 47 on last 50

    4 x 50 free
    backwards, so end with 12.5 to the wall fast

    50 easy

    Sprint set I!
    10 x 25 on 45
    12.5 underwater fast kick/easy to wall

    Sprint set II!
    8 x 25 on 40
    15 m fast, 10 easy
    sometimes I did the whole 25 fast
    every odd from a dive

    The End

    First day back from AZ meet, and no better time to start right in on The Plan!

    This was a great workout to customize to my new targeted sprint training. I must say, I am indeed not exhausted, but I really punched it on every sprinty bit. I didn't get a chance to use my swim cord, and i'm glad I didn't because I finished my last errand just in time to get in carpool line.

    The 100's were a starting point, and 1:06's are really not very good. I need to work them down to 1:00.0!! My goal is to work down to 30-32 for 50 fly's from a push, and 29-31's for 50 frees. I also should be able to get up and going sprint after sprint, all strokes from a dive with punch! I think i'm much more focused on that now.

    Next up: USA meet on 10/09. I will swim 50 free and 100 fly SCY.
  2. Tuesday, Sept. 27

    by , September 27th, 2011 at 07:55 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    5 x 50 single arm

    Hypoxic/MF Sets:

    25 x 20 shooters w/MF
    5 each -- back/belly/left side/right side/360 twirling

    8 x 50 breast w/MF @ 1:15
    -- long pullouts

    3 x 100 shooters w/MF @ 2:30
    -- only breathe between flags and wall with quick flip
    -- hard!

    6 x 50 shooters w/MF @ 1:30
    -- 1 quick breath at turn

    100 EZ

    20 x 25 1 breath free w/paddles @ 15 RI

    100 EZ

    Total: 3150


    Was sore from yesterday's weights, so did a hypoxic/kick/recovery type workout today. I am hoping I will have the willpower to stretch later. I'm normally fairly disciplined, but I hate stretching even though I know it's good for me. I"m better with the foam roller and the stick. Planning to nick a chowmi set tomorrow.

    Here's a couple interesting articles from Swimming Science:

    resisted swimming: For me, it's worth it to increase force output because I already have a high stroke rate.

    ankle flexibility:

    efficacy of PRP:

    Many other articles, some about drylands, on their FB site.

    Updated September 27th, 2011 at 09:55 PM by The Fortress

    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -09/28/11

    by , September 27th, 2011 at 06:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will go a bit shorter the rest of the week leading up to the OW swim on Saturday.

    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    10 X 50 :45

    1 X 200 kick 4:15
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 125 stroke 2:15
    1 X 75 stroke 1:30
    2 x 50 stroke 1:00
    Two rounds.

    1 X 200 3;00
    5 X 50
    Three rounds.
    50's: Round 1 on :50, 2 on :55, 3 on 1:00
    swim the 50's: 1-4 fast #5 easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Tuesday, 9/27/11

    by , September 27th, 2011 at 06:00 PM (A comfort swimmer's guide to easy swimming)
    Had a really good swim today which surprised me. I haven't been sleeping very well lately and am really tired, almost zombie like.

    Warm up
    400 swim - 200 free/200 back
    200 kick - IM order on back
    200 pull - w/buoy only, 100 free/100 back
    200 as 25 scull/25 drill

    Main Set
    2 x 100/1:45 neg split, #1 90%, #2 fast
    - went 1:22, 1:21
    4 x 50/10 SR 1 easy - 1 drill - 1 kck - 1 easy
    Extra 1 min rest

    1 x 200/3:30 neg split fast
    - went 2:51
    4 x 50's - same as above
    Extra 1 min rest

    1 x 300/5:00 descend 100's
    - went 4:21
    4 x 50's - same as above
    Extra 1 min rest

    Kick w/fins (600)
    6 x 100/2:00
    odds - dolphin w/board
    evens - on back, 10-12 underwater sdk off each wall then flutter kick on surface
    - was going 1:29-33 on all of these

    Warm down
    100 easy free & back

    Total: 3000 meters
  5. Distance Day

    by , September 27th, 2011 at 02:05 PM (Year Three: The Road Back)
    I am not the most patient person in the world (which my husband will tell you is a HUGE understatement ). But... I was really hoping for more during today's distance workout. However, most of the intervals were at a 1:30 per 100 pace, which I should be under. Today, however, not so much. I was completely struggling to keep a 1:30 pace going and after promising myself that I would get through the first round of 3s doing all freestyle (with NO fins or paddles), I switched to using fins to keep up. In a perfect world, the entire workout would have been done as freestyle. In my world... here's what I managed to eek out:

    450 Warm-Up
    3 x 300 Free on 5:00
    1 x 200 Free on 3:00
    2 x 175 Free on 3:00 (supposed to be 200s)
    3 x 100 Free on 1:30
    2 x 300 Kick on 5:00
    2 x 175 Back (w/ fins) on 3:00 (again written as 200s)
    2 x 100 Free (w/ fins) on 1:30
    1 x 300 Kick on 5:00
    1 x 200 Back (w/ fins) on 3:00
    1 x 100 Free (w/ fins) on 1:30
    150 Cool-Down
    Total Yards - 4100

    I realize that I'm my own worst enemy and harder on myself than anyone else ever could be, but I was just hoping to feel so much better in the water today. Alas, that was not the case.

    Here's hoping tomorrow will be a better swim day.

    Hope you enjoy your swims today!
    Swim Workouts
  6. Tue Sep 27th, 2011 SCY

    by , September 27th, 2011 at 11:49 AM (Ande's Swimming Blog)
    Tue Sep 27th, 2011 SCY

    did a partial double yesterday but
    didn't blog 2nd work out
    4 x 150 on 2:30 warm up
    4 x 25
    4 x 300 on 3:30
    8 x 75
    100 easy

    tomorrow morning is at 5:00 am and LCM

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in at 6:03
    wore Jammer
    swam with Mike
    beside Larry, Jim, Korey, Todd, & Shawn

    4, 3, 2, 1 warm up
    stop at 6:50

    Main SET: scy

    Drop down Set
    Start at 2:00
    Drop interval by 2 sec each time
    did 2 x 175
    150's till 1:42
    125's till 1:30
    2:00 break at 1:30
    100's kicked 5 to 1:22 then fr till 1:10
    kicked 75's till the end

    10 x 50 k on 1:00 best ave
    no board fly
    Ave 34's

    100 easy

    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
  7. Tuesday workout

    by , September 27th, 2011 at 09:46 AM (Pete's swim blog)
    Kind of a light day today. Swam w/ Dave and Dave. Pool cooler. No drag suit. My 13 yr old son woke up early and came with me. It's been a while since he has done that. His homeschool group is going to do a swimming class and I think he wants to make sure he is the fastest. Might also have something to do with a girl in his homeschool group he texts constantly.


    500 Warm up

    4 Times through
    * 12 x 25 - :40 Easy/Hard 2 swim, 2 kick
    * 400 IM - 6:00

    100 Easy

    12 x 50 - :50 IM Order

    200 Cool down

    (4200 Total)
    Swim Workouts
  8. Venting frustrations today

    by , September 27th, 2011 at 08:32 AM (Mixing it up this year)
    Once again the pool was over chlorinated and I had cotton mouth midway thru but that is better than yesterday where it started on the first lap.

    Yesterday was so stressful with my daughters car accident (she is ok but not the car). Can I go back to being a kid and let someone else take care of me for a while?

    Since I am too old I decided to beat up the water today.

    500 Free
    500 Free kick w/fins every 3rd 25 fast

    main set free w/paddles & bouy
    200@3:00 Free (2:53)
    4x100@1:30 Free held 1:24's
    200@3:00 Free (2:47)
    4x100@1:25 Free held 1:20's
    200@3:00 Free (2:42)
    4x100@1:20 Free held 1:18's
    200 Free slow (3:05)

    100 Free kick streamline w/snorkle
    100 Free w/snorkle
    300 Free easy

    Total 3500 yards
  9. Week of 9/18/2011 - 9/24/2011

    by , September 26th, 2011 at 06:50 PM (An Uber Clydesdale Swimmer's Journey)
    Oh boy! This week marks the most yardage I've done in one week since I started back this year! Friday's workout placed me at 9,850 yds, just shy of 10,000 yds. If I had realized that, I probably would have done a few more yards on Wed or Fri to get there.

    Monday, 9/19/2011
    3650 SCY - I finally broke the two mile mark! We have a new assistant coach today and this was his first day writing the workout. The workout he came up with totalled 4350 yds, but I knew that I'd never be able to finish that yardage. I made it into the pool early enough, so I decided to seize the opportunity and see if I could break that two mile (~3500yds) mark. I did the sets as they came, but the intervals were just too fast for me. The assistant coach is a young man, so he's probably used to seeing workouts for in shape college swimmers, not for a group of swimmers who are looking to get into shape, let alone like an uber-clyde like myself.

    Warm-up (700 SCY)
    Repeat 2x:
    150 Free
    6 x 25 Kick
    50 scull

    Main set (2850 SCY)
    5 x 100 @ 2:10 Free
    2x100 IM
    4 x 100 @ 2:05 Free
    2x100 IM
    3 x 100 @2:00 Free
    2x100 IM
    2 x 100 @ 1:55 Free
    2x100 IM
    1 x 100 @ 1:50 Free
    300 Kick, easy w/board
    6 x 25 kick (25 fast/25 easy)
    4 x 25 free (fast) w/fins & paddles

    Cool down (100 SCY)
    100 Free, easy
    Wednesday, 9/21/2011
    3050 SCY - Today's workout was more in our ballpark for what we can get done. Nick (the new assistant coach) introduced us to a new drill that he does for college. He calls them "15 meter drills". It's pretty simple: you swim dolphin kick as far as you can to the second set of rings on the lane line (~15 meters). Once you get there, or once you break the surface, you swim free the remainder of the way in. I usually made it to about the 10 meter mark, so I would catch a breath, then dive and finish to the 15m mark doing dolphin. From there I'd sprint into the wall. I still got the breathing benefit (which he says is the point) with my modifications, otherwise I would have been swimming for most of the lap.

    Warm-up (700 SCY)
    200 Free
    100 Free pull
    200 flutter kick
    2 x 100 IM

    Main Set (2250 SCY)
    10 x 25 "15 meter" drill, 5 sec rest between
    10 x 50 free, descending interval
    3 x 200 free pull
    3 x 200 free, descending interval
    3 x 100 kick, breaststroke

    Cool down (100 SCY)
    100 Free, easy

    Friday, 9/23/2011

    3150 SCY - Nick's workout for us this night included a lot of stroke work. We ended up doing over 1000 yds of our choice (no free) and 600 yds of stroke kick (no free). I felt pretty good doing it, though I could feel the muscles in the back of my calve starting to cramp. I didn't think too much about it until the next morning. Was I ever sore!! I was hoping to get a photo of the workout, but the sheets disappeared before I could get my phone out.

    Warm up (800 SCY)
    400 Free
    2x200 IM

    Main set (2650 SCY)
    6 x 25 "15 meter" drill, 0:15-0:20 rest
    10 x 50 Free on 1:10
    6 x 100 Kick (3 must be stroke)
    6 x 50 stroke on 1:30
    6 x 100 stroke 2:45

    Cool down (200 SCY)
    200 Free, easy
    2011 Go The Distance:
    60.26 miles


    The increase in yardage this week was confirmation that I am becoming more in shape. If I had said to myself in March that I'd be doing close to 10,000 hard yds in one week, I would have thought I was crazy!! It's slowly working but I'm eager to get even faster, especially with the meet on November 6 in Mission Viejo.

    That brings up another issue that I'm struggling with: suits. As a guy my size, there really are to good options for swim suits. My current (that's a little big) are 5x swim trunk from Casual Male store. Even if I go a size smaller, I'm afraid that I'm going to have an issue with keeping the suit on when I dive in. I wish I could find a more "performance" oriented suit in my size.

    It's the whole chicken-egg conundrum. I'm probably one of only a couple people my size who are enthusiastic Masters swimmers, so there isn't enough of a market to offer. I wouldn't mind a swim parka in my size for the upcoming seasons.

    This is probably my last photo of water polo until the last game of the season. My university class starts Monday and meets the exact days that the boys water polo games are. I'm really bummed about that, as I really enjoy watching the games, cheering on the team, taking the photos, and sharing the photos with the team. I feel like it's my contribution to keep this cool sport going.

    This Thursday Yucaipa High (my work) played against Redlands High. Redlands has been quite dominant in aquatics for many years, but this day YHS came out on top. The YHS boys rallied and when the final horn blew, the final score was 19-13. It was a great game to watch as a TBird fan!

    Check out my Picasa gallery for this game if you want to see more.

    Updated September 27th, 2011 at 12:05 PM by tuna

    Swim Workouts
  10. Yay for backstroke!!!

    by , September 26th, 2011 at 06:21 PM (A comfort swimmer's guide to easy swimming)
    Monday, 9/26/11

    I had a restless night last night and so I didn't swim this morning. I went at noon and swam outside in the metric pool. It was a beautiful day and I swam well. Felt pretty good in spite of not getting much sleep last night.

    Warm up
    400 Choice
    - 200 free/200 back
    4 x 75/1:20 build
    - swam free, around 1:07-08
    4 x 50/1:00 15 fast/20 moderate/15fast
    - free, around 41-42

    Main Set: Backstroke
    Repeat twice:
    1 x 200 swim Back/4:00
    - was around (or just under) 3:20 both times
    4 x 50 back/1:05 desc to FAST
    - went from 50 to under 45 both times
    4 x 25/1:00 FAST
    - was under 20 on these

    Back Kick (800)
    1 x 800 continuous
    - took just under 19 min to do this.

    Warm down
    100 easy free

    Total: 2800 meters
  11. Sept. 25-26

    by , September 26th, 2011 at 05:16 PM (The FAF AFAP Digest)

    Bikram, 90 minutes

    In case someone missed PWB's comment ... Here is a vid explaining why Texas women use bikram in their training:

    Swim: 30 minutes slow



    RC exercises
    HS hi row, 110 x 3 x 20
    skull crushers, 40 x 3 x 15
    assisted dips (20 lb assist), 1 x 10, 2 x 8
    Cavic horizontal fly raise, 3 x 30
    abductor machine, 120 x 3 x 10
    explosive leg press, 270 x 2 x 10, 290 x 1 x 10
    lower back machine, 120 x 2 x 15
    box jumps, 10
    knee tuck jumps 2 x 10
    standing jumps from track start position, 10
    med ball slams, 5 minutes


    Warm up:

    600 various
    6 x 50 single arm fly
    6 x 25 shooters

    Speed Sets:

    4 x 50 done as:
    -- standing broad jump from side of pool to bottom, squat jump off bottom dolphin kicking hard, fast eggbeater kick to mid-pool and then cruise to wall. when hit the wall, 10 second AFAP flutter kick, then right into backstroke start and fast dolphin kicks to 15 m, then cruise in.
    -- very hard

    100 EZ

    Pyramid 50 frees @ 2:00
    AFAP breakout & 3, 5, 7, 9, 11, 9, 7, 5, 3 fast strokes + cruise

    100 EZ

    8 x 25 w/fins & parachute
    -- burst dolphin kick to 15 m and cruise

    100 EZ

    Total: 2300


    Feeling pretty tired after today's effort, which was just about power and top speed. Forgot to bring something to munch on in car between workouts. Felt it some in the pool.

    Had a trying weekend. Teenage daughters are a huge pita.
  12. I'm older than I thought I was - 09/26/11

    by , September 26th, 2011 at 04:04 PM (Workout Swimmer)
    Had this crazy idea to go twice today - well, I felt obligated to go twice, I really didn't feel like it. I should have listened to my body, because my second workout not only was a waste of time, now I'm so exhausted the rest of my day is most likely shot.

    Morning Practice
    600 back/free
    400 reverse IM, 50 fly/back, 50 free
    16 x 50 kick on :50 (had to use zoomers)
    100 EZ
    3 x 300, 75 hard, 25 moderate on 4:15
    4 x 4 cycle speed play on :25
    9 x 100 pull on 1:20/25
    200 EZ
    Total: 5000
    Lunch Practice - got there a bit late, in the middle of a set
    2 x 100 on 1:25; 50 EZ, 3 x 100 on 1:20 50 EZ (held 1:10's)
    500, every 4th lap off stroke (breast)
    200 free followed by 50 kick; twice
    9 x 100, 2 free on 1:20, then IM on 1:40 - in theory. I wussed out & did 4 of the free, and the breast/free part on two of the IM's & got out
    Total: 2200
    Grand Total 7200

    So I've learned two valuable, if sad lessons today.

    1) I'm an old lady. Ten years ago I used to play 2-3 hours of tennis before swim practice, now I don't think that would happen. I might go swim after 2-3 hours of tennis - but only to float around.

    2) Don't even think about doing two practices in one day if there is not at least 9-10 hours between the two of them.

    I thought with my new job that oh, boy! I would get to see my old friends at lunch again - but I find their workouts now to be rather on the wimpy side, after having trained with the "kids" for 6 months now. And since I have paid my $70/month fee, if it is Mon, Wed or Fri, I am going to swim at 0530, whether I have the day off or not. If I need more exercise that day, I will pick something else besides swimming, like tennis or biking. I am not 23 any more. Sad but true. If my day off happens to fall on Tues or Thursday, I will sleep in & go swim with the lunch bunch, and if they have a Saturday practice I will swim with them, but unless it's raining (or 20 degrees outside!!) I will train with ATAC MWF for now. Besides, the lunch bunch are all triathletes, and have no interest in swim meets, anyway. It is, however, good to show up once in a while & check out how fast they are going - especially since Jennifer K is my yardstick. She is good for me - I think she races every single swim in practice. Which explains why she goes on a slower interval - she needs the rest. I have been doing this more myself, and I find that I am quite pleased with myself when I hold 1:10's or better on the 1:30. The goal, of course is to hold 1:10's on the 1:20, and eventually, to hold 1:06 or 7 on the 1:15. Putting it in print now. Goal by Dec 31st: hold under 1:10 on 1:20's for at least 8 x 100's. Goal before Spring Nat's hold 1:06 or 1:07 on 1:15's.

    Wish me luck
  13. Sarasota Y Sharks Masters 5:30 AM Workout -09/27/11

    by , September 26th, 2011 at 02:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    Today is our annual Birthday swim for our coach (me) I started this tradition when I turned 50 and hope to continue for as many years as I can. The swim is my age times hundreds on the 1:30. When I no longer can make the interval it will be over, no lowering the standards!

    So...the workout today is:

    61 X 100 1:30
    Swim Workouts
  14. Back To The Pool.... Finally!

    by , September 26th, 2011 at 01:47 PM (Year Three: The Road Back)
    So, it's been a week and I haven't written anything. After last Monday's early am practice and a 10 mile spin, I went to work as normal... and only made it for an hour before getting physically sick and heading home. The next two days were exactly like that... ugh! I never get sick, but when I do.... There's nothing like being really, really sick to make you appreciate how healthy you normally are. And, it takes absolutely no time to feel lost again when trying to return to the pool. Even now - a full week later - I'm still feeling sluggish and slow (and a bit weak) in the water. But... time to get back at it. After all short course meters season is getting started.

    This morning's workout was supposed to be a full 3800 yards, but when the coach was late, I decided that if he didn't show, I would "coach" the workout for everyone else. So... no actual warm-up for me (which is the 400 yards I'm lacking). As I was about to get everyone started, the coach arrived, so I did the first 2 of the 100s as a warm-up. Here's what we did:

    200 Warm-Up
    4 x 100 as 25 Kick / 50 Back / 25 Kick on 2:00
    4 x 200 Free on 3:30
    1 x 100 Free EZ on 2:00
    3 x 200 Free on 3:20
    1 x 100 Free EZ on 2:00
    2 x 200 Free on 3:10
    1 x 100 Free EZ on 2:00
    1 x 200 Free FAST on 3:00 (did 2:49)

    1 x 100 Free EZ on 2:00
    400 Cool-Down
    Total Yards (for me) - 3400

    I guess I can't really complain with holding a 1:30 per 100 pace too much, but I was faster than that before getting sick and - face it - today's swimming was pretty disheartening. BUT... by the last "FAST" 200, I realized that I was moving my head all over the place while swimming and so I really concentrated on keeping my head still. What happened? My 200s on 2:59s turned into a 200 on 2:49 - without a noticeable difference in effort! Guess I forgot to do a "little" thing that makes a big difference in my swimming. YAY! Glad I remembered that before tomorrow's distance day extravaganza.

    To catch you up, my swim portion of the Sprint Tri relay I was part of right before I got sick (within hours....) was a 500 meter swim in 8:40 (done in a snaking fashion in a 50 meter pool). Not my best time (and I was really hoping for faster), but it is what it is. And, I did have to pass several swimmers in front of me - and even did a three-wide pass of two guys coming down the 400-450 lane. Woo-Hoo! Plus... flip turns to the side I'm used to while going under the lane line was no issue.... flipping to the opposite side (every other end of the pool).... let's just say that was a bit challenging.

    So.... that's where that is. I must say that it was quite a learning experience. And, I got to see what other people are riding, what equipment they have on their bikes, how bikes are set up, and what transitions are like - all good preparation for the Aquabike racing I want to do next summer. Now.... it's time to start that pesky training thing.....

    Enjoy your swims today!
    Swim Workouts
  15. Mon Sep 26th, 2011 SCY

    by , September 26th, 2011 at 01:00 PM (Ande's Swimming Blog)
    Mon Sep 26th, 2011 SCY

    Did not train on Saturday or Sunday
    Friday we went to Lubbock to visit Tess,
    Saw the Palo Duro Canyon on Saturday
    Drove home Sunday & went to the CAVERNS OF SONORA

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:00 to 7:30 dove in at 6:01
    wore Jammer
    swam with Mike Todd & Chris
    beside Jim, Kellie, Teneille & Larry

    3 x 300

    Main SET: scy

    4 x 25 fast on 1:00

    4 x 100 fr on 1:05 made it

    4 x 25 fast on 1:00

    4 x 200 fr on 2:30 4 SDKs off each turn

    4 x 25 fast

    assigned 4 x 300 pull on 3:15
    did: made 1, skipped a 50 in 2 & 3, made 4

    20 x 75 on 1:15 done 3 mod, 1 strong
    5 rounds of 4
    R1) K
    R2) fl bk br
    R3) K
    R4) bk br fr
    R5) K

    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
  16. Monday, Sept. 26, 2011 5:00am

    by , September 26th, 2011 at 10:57 AM (Fast Food Makes for Fast Swimming!)
    Wow, this morning came really quick!! I got back into Wenatchee airport @ 11:40pm, and had to do a few things at home one I actually got in the house. Didn't get to bed till almost 1:00am! 3 1/2 hours later...BEEP BEEP BEEP!!

    Time to go to the pool again! Wouldn't miss it for almost anything.

    Warmup (very easy wakeup/stretch out from meet aftermath):
    400 Free
    400 Free Pull
    200 Kick
    200 Free

    Time to get rockin' again:
    8 x 125 Free
    2 @ 1:55 (1:31s)
    2 @ 1:50 (1:30, 1:29)
    2 @ 1:45 (1:27, 1:26)
    2 @ 1:40 (1:24, 1:20)

    1 x 500 Free Pull strong (dodging 2 other swimmers who got in with me)
    went 5:30 felt good

    8 x 25 Free @ :30 Fast legs

    100 EZ

    3000 Yards

    I'm not one to back off too much just cause I did a meet this weekend. I've still got a lot on my plate coming up soon, and don't want to dissappoint!
  17. Monday workout

    by , September 26th, 2011 at 10:40 AM (Pete's swim blog)
    Power hour format. Swam w/ Dave B next to Dave M, Kent and Roger. No drag suit. Pool temp about 85.

    Fun weekend! After swimming Saturday, I coached my son's soccer team. They played to a draw but we were down a player for half the game. Two of my best players are injured leaving us short a player. The other coach was very accomodating (he played 10 v 10) until he realized he wasn't going to blow us out. After halftime, he put all his players in leaving us short. Lots of players on my team stepped up to keep us in the game and we were actually winning with about 5 minutes to go.

    I played pickup soccer at my church Sunday afternoon. Nobody managed to hurt themselves for a change. That was good but the running wears me out. I need to find a recovery day.

    400 Warm up

    5 times through:
    * 100 fr - 1:20 (1:10-1:15)
    * 100 IM - 1:40 (1:20-1:25)
    50 Easy

    5 Times through:
    * 100 fr - 1:15 (1:10s)
    * 100 k - 1:45

    5 Times through:
    * 75 fl/25 fr - 1:30
    * 75 br/25 fr - 1:30
    50 Easy

    5 Times through:
    * 100 Pull
    * 100 Kick
    * Keep ahead of 1:30 pace (Finished about :20 ahead)

    200 Cool down

    (4700 Total)
    Swim Workouts
  18. Chemicals were way off

    by , September 26th, 2011 at 08:26 AM (Mixing it up this year)
    I knew I was in trouble the first lap when it was difficult to breath, then the cotton mouth came.
    Not a good day to do too much swimming.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    200 Free Easy
    8x50 from dive 20 yard sprints rest easy alt fly/free actually did ok on these because I took plenty of rest
    2x200@3:30 Free w/paddles & bouy
    100 Free EASY

    Total 2500 yards
  19. Day 2 of 2 at Mesa!

    by , September 25th, 2011 at 10:45 PM (Chowmi's Blog)
    Well, i'm back home now!

    Here's how I did today:

    100 fly 1:10.3
    50 back 33.8 or 33.9 can't remember
    50 fly 31.5

    The 100 fly was certainly the best of the three. I swam all 3 events within 30 minutes, maybe less. I was so mindblown after the 100 fly that I almost missed my 50 back heat!

    I was about 1 second off my best times in all three events. And holy crap there was only 1 heat of 400 IM between the first event and 1 heat of 200 breast before the 50 fly! Well, I debated skipping the 50 back to get more rest, but in the end I thought I could grind it for an extra top ten time, but I had to be really careful not to get shut out out of 2 top tens! I think all my times as they stand will make it; they would have in the past 3 years (2008, 09, 10 top ten results).

    Edit: I forgot my insights. There are times when you are simply not as fast as others, and today was that day. I can't point out any glaring technical elements; my turns were businesslike and solid, breathing was fine, just not so fast. I'm not disappointed, because it was good effort and I wasn't slacking off! But I simply didn't go my fastest.

    Next up:
    Most likely i'll pick one of these themes for our DAMM 1-day SCM meet:

    1. 50/100 breast
    2. 4 x 50's. This is still a hard one since the 50 fly/free and 50 back/breast are nearly back to back events.

    There is an awesome Chinatown in Mesa at Main & Dobson. I suggest you walk inside the air conditioned mall area and then go see where to eat. They have Chinese, Thai, Vietnamse, and sit-down and fast-food places. Plus a big grocery store. Best of all, at least 2 places have boba tea!!!! I got a lychee slushee with boba today. And braised hamhocks. Yum! Not as good as mom's, but real chinese! Chowsh got sesame chicken; her combo was a better deal because it came with soup and an egg roll. And speaking of eggs, she kept asking me if I was going to eat my brown egg. So I let her have it!


    Now I am home! Ahhhh it feels so good to be in my own house. My girls were so happy to see me! I ate potato chips, flamin' hot cheetos, 2 cheese sticks, a muffin, and a sprinkle of jelly beans for dinner. Definately not working out tomorrow!

    It took the entire plane ride (in crappy coach!) to do Sodoku #291 but I totally conquered!!!
  20. 9/25/11: New England Masters 5/10K Championships

    by , September 25th, 2011 at 10:16 PM (Maple Syrup with a Side of Chlorine)
    I completed my first 10K swim today in Coventry, Rhode Island, at the 5th annual Flat River Reservoir Champion's Challenge. There were just over 40 total participants swimming in either the 5K or 10K events, with a mix of folks donning wetsuits or not. I choose not to, and was happy since the water temp was a warm 68 degrees. I posted a picture of the course recently, but essentially we started on the south end of the lake, swam north for 1 mile, then went east for 1/2 mile, round a buoy and back for 5K, with those doing the 10K make 2 laps.

    The race was started shortly after 9am, with all swimmers entering the water together, but the USMS registered swimmers in the 10K race starting 5 seconds later (so that the results can be certified). I was in the later wave, and found that since the field was not large there was no problem getting out from the start and through the pack.

    I found myself near the front after the first mile, and looked back as I did some backstroke to stretch out my shoulders and found that a pack of 4-5 folks were bunched in behind me. No one was really interested to take over the point, so I keep churning. After we made the first right to the short buoy our group broke up a bit and I stopped for some hydration from my kayaker, Bob, who made the trip down from Maine to paddle with me.

    I settled into a grove behind 2-3 folks through the turnaround and for the next mile or so. After another hydration break, I finished the last 1/4 mile of the 5K. All of a sudden a swimmer was headed towards us - I though it was a late starter but Bob confirmed it was the lead guy going for his second lap. I caught up to the group at the starting buoy and was surprised that most of them finished for the 5K, while I turned around for the 10K! haha - I guess it helped to pace with them as my split was 1hr 18min and change.

    My right calf cramped up at the turnaround, so I was slowed down a bit to stretch it out. I tried a blackberry goo shot, which was just plain gross. For the rest of the race my right leg was bothering me, but I decided to get in a cycle of 40 hard stokes followed by 100 long/strong. It worked well back to the 1 mile marker, but my goggles kept fogging up so I was hampered there. I increased my hydration to 20 minute intervals, and decided after the far turnaround to try some food. One fruit cup later, and the way to sweet cherries I knew that was a bad idea! I keep moving and was not able to gain much on a gentleman in front of me, or lose ground from the guy behind.

    The last 1/4 mile was tough; my arms were shot, right leg bothering me, and I was starting to feel nauseous from my failed fielding attempts. Bob was a great encouragement as always, cheering my on to finish as strong as possible. I came in at an official time of 2 hours, 46 minutes, 12 seconds. Not to shabby for my first marathon distance swim. I was spent after the race, and even got sick, but we were treated to a great post-race lunch and a chocolate bar shaped like a swimmer as an award.

    Bob wondered what I thought about during the swim. I employed some counting (forward and backward), but I used much of the time praying for family and friends and also reciting the books of the New Testament in order by book (my son had a test at school this week on these). The end of the swim was tough, but I found that by focusing on these, I was able to block out the pain and exhaustion that I was feeling. It took me about 15 minutes to start thinking clearly again and try something to eat (Bob was kind enough to give me a shoulder rub).

    I will post the final results once they are available, but I was able to average 2.25 mph for the race. Ray Gandy and the folks in RI put on a great swim, where safety was the number one concern. There were four buoys dividing the lake, two jet skiers patrolling as well as some other boats, and every swimmer had a kayaker to keep an extra set of eyes on the water. In addition, we had a great feast set up after the swim and a really energized feeling from all of the racers, family/friends, and volunteers that came together to make this event happen.

    I never swam more than a 500yd as an age-grouper, and after just 2 years back in the water I am trying these longer distances with the hopes of tackling the English Channel in the next 6 years or so. Time will tell on that, but I am very thankful that the Lord has blessed me with the ability to swim, and has surrounded me with a loving family and friends to encourage me, even though sometimes I think I might be crazier than they think I am!