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  1. Workout 04/02/14: evening

    by , April 2nd, 2014 at 09:13 PM (Maple Syrup with a Side of Chlorine)
    Yesterday I was treated to an eight hour Interal Audit at work, with low staffing, on the first of the month, which happened to be April 1st. Boo.

    Quick workout tonight:

    200 Fr/200 Bk
    8 X 50 kick on :55
    - 4 Fr, 4 Bk
    4 X 100 on 1:25
    4 X 50 BK on :50 Quarter's Strong
    4 X 50 FR on :50 b/c
    100 loosen
    Solo/Rec/1700 yds/30min)
    Categories
    Swim Workouts
  2. Fun with ladders

    I had a good workout this morning at Riverbank, and enjoyed swimming with lots of friends--I think it might have been the first time since before Thanksgiving that I got to share a lane with Rondi, John, and Hannah all in one morning! I continued this week’s pwb-HVT theme with the main set from “Ladder Land” (2012’s week 37). (Why that week? Because I came across a printout of it when cleaning up my study, liked it, and put it in my swimbag.) Here was my interpretation:

    Warmup (1000 lcm):

    • 350 (100 FR, 200 IM k/d by 25, 50 FR)
    • 4 x 100 FR @ 2:00, gentle descend
    • 5 x 50 @ 1:10, 1 easy FR, 4 IM order build each 50


    Ladder:

    • 100 FR @ 1:40 [1:32]
    • 200 IM d/b by 25 @ 4:00
    • 300 FR @ 5:00 [4:47]
    • 400 IM k/b/d/f by 25 @ 8:00
    • 500 FR @ 8:20 [8:02]
    • 400 IM @ 7:20 [didn’t get time—too much lane congestion]
    • 300 FR @ 5:30
    • 200 IM fast @ 3:40 [3:22]
    • 100 FR @ 1:50


    5 x 200 FR, odds pull, evens swim

    5 x 100 BK/BR @ 2:05

    100 warmdown + play

    Riverbank was hot and crowded this morning. The triathletes seem to have all come back at once. But I enjoyed the good company and energy in our lane—it’s always fun to circle with friends!
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  3. 04|02|14 SCM

    Gosh, this SCM pool is sooo tough to motivate myself in. Nonswimmer poolmates, cloudy water, my overusage of it (perhaps 280+ times a year). But it's convienient.

    WARMUP
    20 x 25 free, S on 0:30
    • 20's

    DRILL/KICK
    15 x 50 on 1:00 as 25 drill / 25 kick, F
    • drill was one arm fist on a BR, L, R, BL air schedule / easy kick on back




    Drylands
    Snatches with added band resistance (jump kit) 4 x 4 reps

    • proped barbell about 14" off ground on starting position to keep back happy
    • worked up to 4 bands and 85lbs

    pushups with added band resistance 4 x 10 reps

    Updated April 2nd, 2014 at 09:15 PM by __steve__

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  4. Week 79 - Wednesday

    by , April 2nd, 2014 at 12:55 PM (After a long rest)
    My wife finally got to see her dentist yesterday and they fixed the problem with her crown, but her face is now literally black and blue. She was given some pain killers which worked for a few hours but she had a horrendous night of sleep. Me on the other hand, I had a great night of sleep and woke feeling guilty because of this.

    Todays workout was REALLY tough and almost half of it was swum as best average. By the end of this I was literally holding onto the gutter trying not to be sick.

    Warm up
    400 free with snorkel
    8x50 catchup on 45

    Main sets
    10x50 free on 40
    8x100 kick on 2mins best average
    200 easy
    6x50 drill on 1 min
    8x100 free on 2mins best average
    100 easy

    Warm down
    12x50 drill on 1min

    Total 4000scy

    The 10x50s I held 31s and used this as a transition set. They felt harder than usual today for some reason but I got my heart rate up . I held my best masters times on the kick set going, 1.17,1.18,1.18,1.18,1.19,1.18,1.18,1.17 for a 1.17.9 best average. Prior to this as far as I can see my best was 1.20. The 8x100 free set was brutal. i felt great through the end of #3 but then hurt really badly the rest of the way and in fact at #5 thought we were on #6. I went 54,55,55,56,56,58,57,56 for a 55.9 best average which again I believe is the first time I have gone under 56 on this set. I am not sure what I could have done to feel less crappy on the second half of this set. The weird thing was that it was not just my legs but rather my whole body. I was fine through the first 50 on most of the back half but locked up earlier and earlier as the set went along. I am jazzed about the best average but this hurt worse than any set I can recall doing as a master. All other sets were swum as a recovery. I am going to feel this workout for a few days!!!

    The coolest thing for me today was seeing my team mates(there were about 7 of us strung out across multiple lanes swimming the same sets) all have best times in these sets too. We had a great training group today and it was a lot of fun all of us swimming the same set on the same send offs. I suspect most of my team mates will be feeling this workout for a while too. Way to go RAM!!
    Categories
    Swim Workouts
  5. Wednesday 4/2/14

    Wednesday 4/2

    AM only SCY

    2x
    300 swim
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x100 @ 1:15 swim w/ paddles + snorkel

    8x50 @ :50 AE focusing on DPS
    400 @ 4:50 SMOOTH pull w/ buoy + paddles + snorkel
    8x50 @ :45 AE focusing on DPS
    400 @ 4:50 SMOOTH pull w/ buoy + paddles + snorkel
    6x50 @ :40 AE focusing on DPS
    300 @ 3:30 SMOOTH pull w/ buoy + paddles + snorkel

    2x
    4x25 @ :10 rest scull w/ snorkel
    8x25 @ :25 AE FR kick w/ board
    4x25 @ :10 rest scull w/ snorkel
    200 @ :30 rest FAST FR kick w/ board (2:53, 2:46)

    200 EZ

    Total: 5600

    That 2:46 200 kick might be the fastest I have ever kicked a 200 freestyle in my life. I was surprised at my speed considering I lifted legs last night!
    Categories
    Swim Workouts
  6. Tuesday 4/1/14

    Tuesday 4/1

    PM only SCY + weights

    Swim:

    300 swim
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    8x25 @ :40 V.S. I.M.O.
    100 EZ

    2x
    50 @ :40 FL
    100 @ 1:20 FL/BK
    150 @ 2:00 FL/BK/BR
    200 @ 2:40 I.M.
    100 @ :30 rest I.M. kick w/ board

    3x
    25 @ :20 FL
    50 @ :40 FL/BK
    75 @ 1:00 FL/BK/BR
    100 @ 1:20 I.M.
    4x25 @ :10 rest scull w/ snorkel

    250 EZ

    Total: 3500

    Weights:

    3x10 RDL (60, 70, 70)
    3x10 back squat (95, 125, 125)
    3x10 single leg curl (30, 50, 50)
    3x10 single leg extension (50, 70, 70)
    3x10 glute (70, 90, 90)
    3x15 hip abductor (90)
    3x15 hip adductor (90)
    2x(3x10) "empty cans" (5, 8)
    Categories
    Swim Workouts
  7. Week 2 and losing weight during taper

    by , April 2nd, 2014 at 08:17 AM (Mixing it up this year)
    If I am loosing weight taper is going good. Now I have to force myself to eat enough to maintain.
    Felt strong today

    500 free
    500 free kick w/zoomers
    5x100@1:45 free at pace went 1:28,1:26,1:24,1:24,1:24
    400 IM fly drill pull back kick breast swim free
    4x100 free drills w/snorkle
    200 kick
    4x50 IM order from block 15m sprint
    3x100 odd free even back
    100 kick

    Total 3100 yards
    Categories
    Swim Workouts
  8. Tuesday, April 1, 2014 9:30-10:30am

    by , April 1st, 2014 at 10:33 PM (Fast Food Makes for Fast Swimming!)
    No April Fools here...I actually did get in the pool today. It feels like I've been such a stranger to the place. I did feel quite tapered and speedy during my opening 200 yards of the warmup though.


    It was crowded in the pool today, probably because no one got to swim the day before as they had a power outage at the pool and had to cancel the day.


    Warmup:

    500 Free
    (500/500)

    10 x 50 Flutter Kick w/ board
    4 @ 1:00, 3 @ :55, 2 @ :50, 1 @ :45
    Made them all very easily
    (500/1000)

    20 x 50 Free Pull w/ paddles @ ~:45-1:00, depending on where the other two were in the lane with me.
    (1000/2000)

    It was tough to swim with two others today, especially when people can't seem to organize by speed. Granted, there weren't two others as fast as me in the water, but at least figure out that if you're not able to 'keep up', you probably should try to circle swim with the fastest one in the pool.


    Various distances of swimming and/or intensity of Free and Fly
    (500/2500)

    500 Flutter Kick w/ board
    At least with kicking I can circle swim with the others a bit easier.

    ----------------------------
    3000 Yards


    =========================

    LMSC Champs meet this weekend

    Saturday - 1000 Free, 200 Free, 200 IM
    Sunday - 1650 Free, 200 Fly, 500 Free

    I think 200 Fly will be my nemesis this weekend...
  9. Runner Up, Tuesday, April 1

    by , April 1st, 2014 at 05:13 PM (The FAF AFAP Digest)

    Swim/SCY/Solo

    600 various
    100 scull
    4 x 50 fly drills
    100 power kick
    50 EZ
    2 x 50 double shooter + 50 EZ
    2 x 50 burst + cruise
    50 EZ
    2 x (25 AFAP + 125 EZ)
    100 DPS backstroke

    Total: 1800


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

    Felt pretty slaggy from yesterday's massage, but that's to be expected.

    I registered for Canadian Nationals today. Still not 100% sure I'm going, but didn't want to get bumped by the 1000 person limit. I entered the max of 7 events. Probably won't swim all of them. 50 breast/100 back and 100 IM are all on Sunday. So that would be a tough day. I'm assuming they do split requests in Canada too ...


    Event# 5 Women's 50 Backstroke 00:31.40
    Event# 13 Women's 50 Butterfly 00:29.60
    Event# 15 Women's 100 Breaststroke 01:22.00
    Event# 23 Women's 100 Freestyle 01:05.00 (split request)
    Event# 29 Women's 50 Breaststroke 00:36.80
    Event# 31 Women's 100 Backstroke 01:11.00
    Event# 39 Women's 100 Individual Medley 01:12.50


    I was also very happy and surprised to be named a runner up for World Masters Swimmer of the Year. It definitely wasn't one of my best years in meters (only swam 7 events), but I did grab a couple WRs. Here's the list:

    Top 12: WomenErika Braun, USA, 40-44; Olga Kokorina, RUS,90-94; yoshiko Osaki, JPN, 75-79; Rita Simonton, USA, 95-99;Laura Val, USA, 60-64; Jenny Whiteley, AUS, 55-59. MenRichardBurns, USA, 70-74; George corones, AUS, 95-99; David Guthrie,USA, 50-54; Willard Lamb, USA, 90-94; Tim Shead, USA, 60-64;Steve West, USA, 40-44.


    Runners-Up: WomenJill Hernandez, USA, 50-54; Noriko Inada,JPN, 25-29; Leslie Livingston, USA, 50-54; Eliane Pellis, BEL, 80-84; Jean Troy, USA, 85-89; Diann Uustal, USA, 65-69. MenRickcolella, USA, 60-64; Alberto Montini, ITA, 45-49; Adam Ritter,USA, 25-29; Shigehisa Sekikawa, JPN, 80-84; Robert Strand, USA,65-69; Stev Theloke, GER, 35-39.

    Updated April 1st, 2014 at 05:56 PM by The Fortress

    Categories
    Swim Workouts
  10. 04|01|14 SCM and drylands!

    Pool
    WARMUP
    500 various
    KICK
    50 FK for time with snorkel

    • 0:43

    SPRINT/KICK/DRILL
    18 x 50 on 1:30 as 25 fast / 25 drill
    • odd fasts - free - 16 - 17's
    • even fasts - FK - 22 - 23's


    Still have an overall fatigued feeling not unlike a fever. I suspect I am still recovering from working on the car over the weekend.


    USRP Drylands:
    Weights:
    Iso Lateral rows, triceps, pullovers, leg extensions and curls, calfs, and dumbel clean-jumps (to 10 reps with 45's)

    Running:
    4 x 200M on 1:00
    • 38, 38, 42, 46 (nice lung burn)


    Stationary spin bike:
    20 x level 13 - 15 (whichever it lands on) on 0:30
    • 7 - 10 second AFAP efforts


    Streching and RC stuff

    I plan to test the USRP philosophy on running for my 1.5 mile run test this October. As a drop-dead fleet swimmer, I really have no purpose for it other than a change in motions, variety, or condensing a set due to time constraints. But applying it on my feet once a week seems simple and straight forward. It could provide a conclusion that bare minimal running using the USRP method is better than my prior minimal run training. Last year I estimate that I ran about 30 net miles in preparation for the 1.5 mile run.

    Using USRP as 200's on 1:00, working up from 4 x 200 (just under half mile) to, perhaps, 16 x 200 by October should net me close to the 30 net miles I had from last year. Unfortunately my test last year, though timed, was only done half-ass (12:25ish), as I didn't really feel like running hard and furthermore wasn't under pressure to do so. But if I can knock a minute off that from just a 1 mile/week base, it would be safe to conclude the USRP method would hold it's recent reputation in the running world.

    The equivalent RP in my above strategy is also much faster than what I will run the 1.5, more like a 800 RP, but if I did tailor it for the actual distance it might slow my swimming

    Updated April 1st, 2014 at 09:43 PM by __steve__

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  11. Week 79 - Tuesday

    by , April 1st, 2014 at 11:39 AM (After a long rest)
    I woke feeling pretty tired today despite a good night’s sleep. My wife was awake when I woke and she has been suffering with a temporary crown that has been hurting since she had it fitted last week. I feel bad that I can sleep solidly no matter what and she cant. She has a dentist appointment today to figure out what’s going on so fingers crossed she will get some pain relief.

    Today’s workout was shorter than yesterday but was a hard quality and pace based workout. I had a little muscular discomfort in my right shoulder today so made sure I iced after we finished and it feels pretty right now. I felt quite stiff during the warm-up today but loosened up after the kick set.

    Warm up
    8x100 on 1.30 swum as free, back, free, free by 25

    Main set
    3x(4x50 kick on 50, 2x100 on 1.30 swum as drill, swim, underwater, back)
    10x50 free on 33 holding 30 or quicker
    12x75 on 1min swum as odds easy just making send off, and evens afap
    10x25 on 30 afap

    Warm down
    350 easy

    Total 4000scy

    I held 30-31 during the 10x50 set. I found this hard today but suspect I am ready to drop another second on this type of set. Tom told me he wants my send off to drop to 30’s on this type of set(he is a great coach because he sees more in me than I see in myself). The 75s were hard, but I held 43’s on the afap 75s and 50’s on the easy 75s. On the afap 25s I held 12’s. I probably should have done these to my feet but by this point I was hurting and forgot this. I was supposed to do a 100 warm down but felt like I needed more so just swam until I made it to 4k for the morning.

    I am creating some videos for the seniors at our club teams annual banquet at the end of this month and will be doing some interviews with the coaches tonight so will be back at the pool and will take the opportunity to lift tonight.
    Categories
    Swim Workouts
  12. Week 2 of Taper - slow and sluggish Repair, Repair, Repair

    by , April 1st, 2014 at 07:33 AM (Mixing it up this year)
    I just felt slow and sluggish. My times were ok for the one pace swim I did.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/snorkle & zoomers
    200 torque drill w/snorkle
    10x50@1:00 free at pace went 43,43,43,43,43,44,42,41,41,41
    500 breast kick w/br fins
    8x50 from block 15m sprints IM order
    200 free EZ w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts
  13. Monday 3/31/14

    Monday 3/31

    AM only SCY

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    8x50 @:55 odd: k/dr, even: dr/build

    4x150 @ 2:00 D1-4 pull w/ buoy + paddles
    4x125 @ 1:40 25 FAST BK/100 AE FR
    4x100 @ 1:20 BEST AVG (58.9, 59.0, 59.1, 58.8)
    4x75 @ 1:20 AE BK
    4x25 @ :40 FAST FR (11.5, 11.9, 11.6, 11.8)

    100 EZ

    Total: 3600
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  14. Monday 3/31/14

    4 x 200 r/15ish done as
    --50 3R/3L
    --150 breathe on unnatural side

    14 x broken 150's
    1. 50 @ 1:00 100 @ 2:00
    2. 50 @ 1:05 100 @ 1:55
    3. 50 @ 1:10 100 @ 1:50
    4. 50 @ 1:15 100 @ 1:45
    5. 50 @ 1:20 100 @ 1:40
    6. 50 @ 1:25 100 @ 1:35
    7. 50 @ 1:30 100 @ 1:30
    Then go back back down.

    100 EZ

    5 x 100 BK @ 2:00 negative split

    100 EZ

    3600

    The main set was a good one for me to work on swimming with a constant kick. I would like to try that set while doing some stroke work. My right leg started cramping at number 12 which I rarely have problems. Guess it was adding a stronger kick.

    Even with the generous interval on the backstroke set, I didn't have much left to have some impressive swims. Consistent but not sprint speed. Next time.
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  15. 300s test set (thanks Patrick!)

    I had a good swim at Riverbank this morning with Rondi. I dug up a Patrick 3 x 300 test set workout and did that, more or less. Here’s how it went:

    Warmup (1500 lcm):
    1 x 400 (100 FR swim, 200 IM kick/drill by 25, 100 FR swim)
    4 x 100 FR @ 2:00, gentle descend
    4 x 100 kick (FL/BK by 25) @ 2:30, desc.
    6 x 50 @ 1:10ish, 1 FR easy 4 IM build 1 FR easy

    Test set:
    3 x 300 FR @ 5:30 [4:35, 4:38, 4:37]
    6 x 50 active recovery @ ascending intervals :50 > 1:15
    [I knew I would average somewhere in between 1:30 and 1:35 per hundred on these--the only suspense was whether I would be rounding up or down to calculate my BASE. I was struggling on the last 300 and it did go through my mind that if I coasted it in for a 4:40, I would enjoy an extra :05 for my base intervals for the next month, or until whenever I repeat this. But I didn’t give in to that temptation!]

    6 x 100 @ 2:30, done as 2 x (2 x 100 K, 1 x easy swim)

    4 x 100 FR/BK @ 1:55, desc.

    400 warmdown + play

    Updated April 2nd, 2014 at 08:17 PM by swimsuit addict

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  16. Week 79 - Monday

    by , March 31st, 2014 at 04:31 PM (After a long rest)
    I went to bed very early last night after driving back from Woodlands. My stomach felt much better this morning(still not back to normal) but definately not like yesterday. The pool was setup for LCM and we swam a good workout today.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main Set
    10x300 pull swum, descend 1-4, 5-8, with 9 and 10 fast on 4mins.
    10x50 kick on 1min


    Warm down
    4x50 drill swim by 25 on 1min

    Total 4400LCM

    I held 1.10 pace on the 300's and despite my best efforts to descend I just did not have it today so held a nice fast pace throughout. The kick set I held 50s and felt pretty good. I remember last year when swimming long course that kick was always tough on 1min, but this year I still did not feel great but held 50s pretty comfortably.

    I am really looking forward to a solid week of training this week and hitting the weight room again. Next week I get to swim with pwb in San Francisco and I will also get to swim at UCLA and Santa Monica which I am really looking forward to.
    Categories
    Swim Workouts
  17. 3|31|14 SCM

    WARMUP
    20 x 50 on 1:00 free - F, (plus S on 6 thru 20)
    • eight were 35's, two were 33 - 34, the rest I descended to 35 (from 40) and ascended from 35 (to 40)

    SPRINT/KICK
    15 x 16.7M on 0:90 AFAP, DFS, alternate FK and free (also did a few UWF and DK)
    10 x 12.5M on 1:00 AFAP free
    10 x 12.5M on 0:45 AFAP free

    Had two days of no swimming. I spent the weekend working on one of our cars. It has close to 200K mi on it, so many of the rear suspension and stabilizing parts have worn and disintegrated rubber bushings. I didn't want to pay someone to have it done and furthermore do not trust their work, especially on this vehicle which has stuck bolts and corroded, hard-to-remove parts. I have been cheated too many times by mechanics neglecting to replace hard to get to, and hidden parts, seals, and gaskets, or whatever else they can get away with. I have a long list these encounters (in fact, not one fully successful experience where corners weren't cut), all of which have resulted in additional problems later on.

    So I, once again, embarked on a major automotive repair adventure, with limited tools and equipment. One bolt had a 19mm nut stuck so bad that it became destroyed - had to grind it off while under the car. The bushings I replaced, I discover, were designed to be pushed in by a 1000+ psi hydraulic press - ended up beating them in with a 20 lb dumbell like a hammer. But I had to sandwich it between custom cut lumber pieces, taking due care not to destroy them in the process. Started project Saturday afternoon, was up to 1:30 am Sunday morning and finished Sunday afternoon before work. When I washed there was a layer of sand and metal shavings in the tub. No blood drawn though! Also did some gardening on Sunday to cleanse the mind. My body felt like tired, beaten flesh, but not injured. I'm about 80% today. Probably saved me over $500 laybor costs doing it myself, and I have peace knowing it was done thoroughly.

    On a side note the microscopic antigenic pollen this spring is the worst I have ever experienced. Started out with a sore throat, then it went nasal, and now it's in the lungs but I'm getting over it.
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  18. Monday, March 31

    by , March 31st, 2014 at 03:55 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    600 various
    100 scull
    100 fly drills
    4 x 50 burst + cruise @ 1:30
    50 EZ
    10 x 25
    odds = 100 pace @ :30
    evens = EZ @ :45
    100 EZ
    2 x (25 AFAP + 125 EZ)
    6 x 50 DPS free and back
    50 EZ

    Total: 2050


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

    Another taper workout. Will just be floating the rest of the week. I had a massage today and that helped work out some of the kinks from the weekend's meet. My shoulder feels a tad better.

    Final Zones line up:

    Sat:
    50 back, leading off mixed 200 medley relay
    50 fly
    50 free, leading off womens 200 free relay

    Sun:
    100 IM
    50 free, leading off mixed 200 free relay
    100 fly
    50 fly in womens 200 medley relay

    Kind of glad that my first day is all 50s so I'll still have some firepower left for Sunday. I'd like to swim a decent 100 IM.

    If anyone is interested, here are the results from the Dixie Zones: http://triangleaquatics.org/Events/E...nt=Mar29-30-14. A tad bummed that Sue Walsh broke my 50 free NR by .07. Oh well, not terrible to get trumped by an Olympian.

    Updated March 31st, 2014 at 04:40 PM by The Fortress

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    Swim Workouts
  19. South Central Zone meet results!

    by , March 31st, 2014 at 12:10 PM (Chowmi's Blog)
    Well, here is how I did!

    100 free 56.34 (26.36/29.98)
    Ok, this was so incredibly painful. I certainly don't train for a 100 and I have decided not to. I would rather suffer for 56 seconds once a year, rather than suffer daily training. That save me, like hundreds of hours! The cost/benefit continum is misaligned. At 55, 54, and even 53 or lower, there is no amount of 100 free training I am willing to do to improve. Unless there is some spillover effect from IM training!

    50 back 29.51
    Very solid, but I really thought I could go 28.99 or better. I'll continue to keep this on my main events! South Central Zone record.

    50 fly 27.40
    I was SUPER happy with this time!!! I really lost my fly ability after the gall bladder came out. I went a 28.3 last year and didn't even make top ten. I really only started to be able to swim 25's and 50's fly in practice around late Jan/Feb this year. I think i'm back! I am so looking forward to working down to a 26.99 or better! South Central zone record.

    Scatched 200 IM

    50 free split: 25.42
    This was actually very strong. The official was standing right in between my lane and the next, but I guess he was really bored or something and had to get closer to the action. He'd bend over slightly when we touched, and I swear, he was totally in my space when Janie was coming in. It freaked me out, 'cause it was like, hey official, you're in my personal space! So I waited wayyy to long, and Janie was totally touching the wall and I was still standing straight up until the official got out of my space!

    50 free: Scratch!
    I needed all the rest for the 100 fly!

    100 fly: 1:02.14 (28.84/33.30)
    I was super happy with this time! I knew i'd have to be really fresh and aggressive on the first 50. The thing is, no matter how bad I do on the 2nd 50, it's going to be in the 33 or 34 range. So I need to bank all my speed on the first 50 and then bring it home. I felt really good, but slowed down more than I thought I would on the 2nd 50. New zone record. I'd like to go 28.5 or better, and then bring it home 32 range. Then i'll be in shooting distance of the 1:00.00 mark!

    50 breast: 34.50
    Ouch! This was quite close to the 100 fly, and I simply had nothing left. I'd say this was actually a bad swim, because I went out in 34.7 in the 100 breast at a meet the month before.

    100 IM scratch
    Save my energy for the 200 breast. Took 2 hot showers and made a historical analysis of top ten 200 breasts in the meantime.

    200 breast: 2:44.25 (37.75/42.62 (1:20.37) 42.30/41.58 (1:23.88)
    I was super happy with this. It was my first 200 breast ever. I think I was a bit conservative, because it didn't hurt very much. Looking at my splits, I probably should not have backed off so much on the 2nd 50, which set up the range of speed for the 3rd and 4th 50's. Perhaps go closer to 40/41's next time! New zone record.

    50 free split: 25.35 relay
    Awesome! Well, not really. Viva la mid 25's!

    50 free split: 25.62 relay
    Yeah! Back to back relays and I could still do it for the team!

    So, some very solid and promising times. I feel I can improve in many events, variety of distances. 4 new zone records. I hope to get the 50/100 free, 100 IM, 200 fly, maybe 100 back,100 breast during my waning 40's. If I can get 8 total, that's quite respectable!

    Next up: Arizona state meet this weekend! I am going to focus on the 50 free, 50/100 breast, and 100 IM for sure. I should be able to get top ten times in those. I entered some other events but I don't want to spread myself too thin and just miss the 50/100 breast when I am right now on the bubble.
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    Uncategorized
  20. Week 2 of Taper - Skipped part of the meet due to work YUCK!

    by , March 31st, 2014 at 08:14 AM (Mixing it up this year)
    I was too busy working most of saturday to even try to get in for a warmup so I just scrapped my swims and coached. My laptop on the table working with the hospital and vendors to fix an issue while trying to pay attention to my swimmers. It is days like this I wish I wasn't on call.

    I did swim the 100 Fly on Sunday and went 1:26.23. Not bad considering where I am in taper.


    500 free
    500 free kick w/zoomers

    4 times thru
    1x50@1:00 IM order for time fly :43, back :43, breast :51, free :36
    1x200@4:00 free EZ

    500 free kick w/zoomers
    4x50@1:00 free pace went 41, 40, 39, 39
    4x50 from block 15m sprints
    100 free EZ

    Total 3000 yards
    Categories
    Swim Workouts