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  1. Monday, 5/17/10

    by , May 17th, 2010 at 11:42 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    200 free & back
    200 kick on side and back
    200 IM drill
    100 easy

    swim 8 x 25 choice on 45: odds easy, evens build to fast finish
    (alternated back and free)
    50 easy

    swim 3 x 50 back on 1:10 at goal 200 pace
    (did these around 40-41)
    200 easy

    swim 4 x 25 from mid-pool, inside the flags should be FAST
    (2 free and 2 back)
    100 easy

    2x
    {
    25 fast
    75 easy choice
    (one free, one back)
    }

    400 easy alternating 100 free/100 back

    Total: 2100 meters
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  2. A Morning Jobbie!

    by , May 17th, 2010 at 08:40 AM (Swimming, Life, and Other Stuff!)
    5:00 a.m. solo at the Monon Center. I was feeling a little mojo today; could it have been the shopping? I always thought selfless acts were supposed to make you feel better.....I'm afraid I may be more along the lines of a materialistic chw!
    Here's my workout. I wanted to keep going but I ran out of time and had to get going to work!
    **500 Freestyle rest :20
    **2 X 250 Free on 4:15
    **4 X 125 on 2:15
    rest :30 sec
    **400 Freestyle rest :15
    **2 X 200 Freestyle on 3:15 (paddles/bouy working on catch and body roll)
    **4 X 100 Freestyle on 1;45
    rest :20 sec
    **300 Freestyle rest :10
    **4 X 75 Free on 1;20
    **6 X 50 Free on 1;00
    rest :20 sec
    **200 Backstroke
    **2 X 100 IM

    4,00 scy

    Absolutely OUT OF TIME. I ran down the deck, jumped into a rapid-fire shower, and barely made it to school before teacher deadline!!!!
    I finally had a swim that was exhilaratingly satisfying! I'm going to have a good day today!
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  3. Blocks, Blocks, Blocks YEAH!!!!

    by , May 17th, 2010 at 07:44 AM (Mixing it up this year)
    Yes today I had a block to work with. Had to dive around two other people in my lane but managed.

    5x100@2:00 Free
    500 Free
    10x50 Free from block 25 sprints
    500 free kick w/fins
    5x100@2:00 Free pull
    10x30 free & fly from block to 15 meter mark

    Total 2800 meters
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  4. Saturday May 15, 2010

    Warm-up
    300 free
    200 IM Drill
    300 various drills
    4x 50 kick/build
    50 @ 200 goal pace
    2 x 25 @ 100 goal pace with an ez 25 after

    4 x 12.5 fast breakout 37.5 ez

    150 c/d

    Total: 1500 yards

    Need to work on the timing of my breakout still. I think I need maybe two extra flutter kicks before trying to start swimming. Sometimes it's pretty on, sometimes it's a tad early.

    Other than that my swims are starting to feel good. I plan on another massage this week, and a swim Monday and Wednesday. Probably take Tuesday off. IF I decide to swim on Tuesday I'll do an 800 ez or less.


    Ready to test my training and taper ...
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  5. Sunday

    by , May 16th, 2010 at 06:58 PM (Swimming, Life, and Other Stuff!)
    Nasti's this morning! I guess we are starting outdoors next week-end.
    The weather is supposed to be cold, raw, and wet all week. I hope the heater is up for a big challenge!!
    Long course will be a good change I hope.

    Workout-Short Course Meters
    **600 Freestyle Warm-up
    **3 X (500 on 8:30/ 6 X 50 Stroke on 1:15/ and 4 X 25 Kick on :45)
    **ez 200 back cool-down
    3,500 scm

    I did some theraputic shopping today in my attempt to get out of my funk and re-gain my normal "good karma!" I ended up with a really cute new dress and top from Anthropologie!
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  6. Sunday, May 16

    by , May 16th, 2010 at 06:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    500 various
    300 fly drills

    Other sets:

    2 x (25 EZ speed breast + 25 EZ)

    3 x (25 EZ speed fly + 25 EZ)

    1 x (25 fast flutter kick + 50 EZ)

    1 x (25 fast free + 50 EZ)

    50 EZ

    1 x (25 AFAP free + 25 EZ)

    100 EZ

    Total: 1400

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

    Just had a pretty easy swim today. I was somewhat tired after getting up early, the driving & traveling and the marathon race anxiety. Mr. Fort did great though! He needed a 3:35:59 to qualify for Boston. He finished in 3:32+. He was over 1:00 under a 3:30 pace, but really blew up after mile 21. This is so common it seems like the human body isn't meant to go any more! He was really happy and relieved since he's only been running regularly since March after all his rehab. His former PT had said he might have to give up running for cycling. But the extreme angle isometric holds he's been doing have really worked! I was freaking out at the mile 9 stop when he ran by well after the scheduled time, but then I learned they started the race 5-6 minutes late. Whew!

    Now to get some sleep tomorrow and start packing for Atlanta!

    Below is Mr. Fort shuffling to the finish with his amazing training partner who paced him.

    Updated May 16th, 2010 at 07:37 PM by The Fortress

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    Swim Workouts
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  7. Hairstyles for Twins and other Taper Distractions

    by , May 16th, 2010 at 01:04 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Many of you are going to Nationals and hence have probably begun to cut your yardage down for the so-called "taper" period.

    Two-a-day workouts consisting of 16,000 meters per session have been reduced by at least 10 percent. I daresay some of the lazier masters swimmers are swimming no more than 12,000 meters total per day now, all in order to let their bodies "rest."

    Alas, when the body rests, the mind is free to run particularly riotous, or at least that is my experience.

    Perhaps some of you are feeling odd sensations in your shoulders and have begun to speculate on S.L.A.P. lesions and rotator cuff fraying. Perhaps digestive irregularities have caused you to wonder if a diet consisting on 10 percent fruits and vegetables, 10 percent whole grains, 10 percent small sticks you have found in the woods, and 70 percent Activia yogurt has been, perhaps, a bit ill-advised?

    Who wants to swim Nationals feeling slightly bloated?

    Hence your mind ruminates over and over again on whether today is the right time to drop the fruits, vegetables, and whole grains entirely, and go to the oft-recommended 100 percent small-sticks-and-Activia diet?

    If you are thinking such thoughts, chances are you are in need of a major distraction.

    Just as a magnificent race horse can only be calmed down by the presence, in his or her barn stall, of a friendly pony, goat, or some other cuddly friend animal, so does your current swimming thoroughbred status--oh, you know who you are, you magnificent specimens, you!--require the assistance of a little fuzzy animal friend or two to calm you down before your own big show in Atlanta.

    My twin brother John and I are more than willing to be those comical little animal friends for you.

    In this spirit, we have made a short film that is IMPOSSIBLE NOT TO LIKE A LOT.

    It is on a subject that is of no little tangential interest to swimmers, as well: hair.

    To be sure, in this, the final swan song of the high tech body suit for men, the issue of hair is perhaps not quite so feverish as it will be next year at this time.

    But it is still of some interest.

    My brother told me this morning, "You are really going to have to like us to like this movie."

    He may be right. But I am betting that even people who hate us, or at the very least do not like us or are somewhat indifferent to us, will nevertheless like this movie regardless of their lack of affection for the hirsute protagonists.

    To reiterate: unlike some of my other efforts lately, this is a short film that is IMPOSSIBLE NOT TO LIKE A LOT.

    Especially if you watch it quite a number of times and let it grow on you.

    I dare you to prove me wrong.

    Good luck at Nationals; good luck with the small sticks and Activia diet; and good luck managing to stifle your affection reflex for the Thornton twins and their glorious manes of hair from toe to shining heads.

    [nomedia="http://www.youtube.com/watch?v=3YsDUUysELg"]YouTube- How to Hairdress Your Identical Twin[/nomedia]
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  8. The kids become the teacher

    by , May 16th, 2010 at 12:23 PM (Mixing it up this year)
    Yes Saturday we were at the Y where there were blocks! So after our usual 2000 yards they tried to fix my "PLOP" as they call it.

    It was fun for the students to teach the teacher.

    Hope to see everyone at Nationals!
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  9. 6 Hour Swim..... DONE!

    Yesterday was a beautiful day for a swim... well... it was a bit windy, and there was a good amount of chop the whole way.

    We had a great turnout of swimmers, kayakers and land based support to share it with. The word is out that we are having a blast in the Hudson every weekend and people are traveling from afar to be a part of it. In attendance were Danielle, Mike and Richard providing kayak escort; Rondi, Bec, John, Willie, Terry, Jordan, Jim and I swimming; and Andy providing land based support in the way of transportation and preparation of a wonderful birthday feast.... happy birthday to Rondi!

    We started to assemble at Andy's house in Chelsea at 8 AM... gear and feeds spread all over the lawn... introductions made... reunions and catching up took up nearly an hour... whats the hurry, the river isn't going anywhere. We loaded up 3 cars and drove to the starting point. Kayaks unloaded last minute grease and sunscreen applied, we had to come up with a game plan.

    We had a brief meeting. Identified which of us would be needing feeds... what, how and how often; assigned swimmer groups to kayakers; and decided to swim a circuit, north and south, and shoot for the same finish area for everyone... a bit north of the hamlet of Chelsea.

    I had calculated my feeds to provide 285 calories in 27 oz. per hour. To accomplish this, I prepared a concentrated mix of fruit punch flavored EFS (1st endurance) and would have hot water added to it just before feed time... every 20 minutes. After the first feed, it became clear that this method was cumbersome for Mike... removing the spray skirt... hands off the paddle... unscrewing the cap on the giant stanley thermos and trying to get the near boiling water into my feed bottle without it landing on his crotch in the windy choppy river. For MIMS, my feeds will be prepped on my power escort, then handed off to Mike or Danielle to pass to me, so this wasn't really an attempt to duplicate that feeding procedure, but after the first feed, I decided to change the plan to every 30 minutes rather than every 20 minutes. This gave Mike a little respite between feeds but reduced my caloric intake by 1/3.

    The first group of John, Bec, Rondi and Willie were out of the water and drying/warming by the time we came to the exit beach the first time. I said my goodbyes to Terry and Jordan and started swimming south with my escort Mike to intercept Jim and Danielle. We would continue this criss-crossing, north/south pattern for the next 4 hours. Its comforting to know there is another swimmer in the water.

    Jim Meier is booked for the same tide as me for English Channel this season... Aug 28 - Sept 6, so we both wanted to get this swim under our belts earlier rather than later. Jim did a 6 hour last weekend in South Jersey... but the water temp wound up being too high for the qualification swim, 63 degrees.

    As I approached the finish area for the last time, I saw a bunch of people standing on this rock ledge (about 8-10 feet tall) on the south side of the "beach". Clare and another Danielle had joined the party.... a welcome site!

    I had some trouble finding my balance on the rocky bottom and though normally a drip-dry kind of guy, I graciously accepted the large towel handed to me.

    Mike and Danielle, you guys rocked today! We couldn't have done it without you.
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  10. Water-logged

    by , May 15th, 2010 at 11:03 PM (Swimming, Life, and Other Stuff!)
    Swim practice this morning with NASTI'S. All our workouts have been similar lately; downward freestyle pyramiding sets. We only did 3,000 scm. The High Schoolers got out late and the Special Olympic Kids start hovering early.
    I stayed after practice for an hour and a half and helped Special Olympics swimmers. I had 3 lively swimmers' in my lane! We had fun and worked a lot on kicking and moving the arms at the same time.
    I was frozen and starved by the time I was done.
    Lunched at Panera and followed it up with a bad haircut!
    The rest of the day I loafed, napped, and watched the horse race.
    I had planned to Kettlebell and take a run but it just didn't happen.

    Two weeks of school remain in this year. Tomorrow I'll spend a lot of time working on semester grades for 754 students.

    Oh....I bought a gluten-free cookbook tonight. The recipes sound pretty good. I may (as soon as I have time to cook again) start trying them and posting the good ones on my blog.
    I love bread and pasta but I could give it up if I felt healthier by doing so.
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  11. Saturday, May 15, 2010

    by , May 15th, 2010 at 05:45 PM (Keepin Track 2010)
    Went to the YMCA today with another teammate to do a long meet warmup. Felt pretty good in spurts.

    WU
    500 Mix

    100 BR mostly Kick

    4x50 on 1' (alt 25 drill, 25 swim) all BR
    4x50 on 1' (alt 25 kick, 25 swim) 3 BR 1FR

    4x50 FR on 1' BU, BD, EZ, FAST

    8x25 IM order by 2 (FL, BA, BR, BR) on :45
    #1 work BO
    #2 work Finish

    6 mid pool 25's for turns

    easy 100 Kick
    easy 100 WD

    1550?
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  12. Thu May 13, Fri May 14, Sat May 15

    by , May 15th, 2010 at 05:40 PM (Ande's Swimming Blog)
    Thu May 13, Fri May 14, Sat May 15th 2010

    Nats in 6 days

    writing you from the Red Feather Lodge in Tusayan, AZ a mile south the of the Grand Canyon entrance

    Thu May 13
    trained in Austin at the swim center
    after warm up whitney barked at me a bit because I slid over in with the non taper folks thinking it was better to do
    20 x 100 on 2:00 best ave
    I ave 60 to 61's, 58 on last
    rather than what the taper crowd was doing
    but I wasn't sure about what my pool situation would be at the grand canyon

    FRI
    grand Canyon
    Red Feather Lodge hotel pool & hot tub
    the pool is really really really short
    like push off & take one stroke short
    so I mainly sat in the hot tub then elected
    no push off low knee freestyle to take more strokes per length

    Sat
    grand canyon
    hiked part of the Bright Angel Trail
    It's lovely and breathtaking
    Very easy on the way down.
    Somewhat challenging on the way up
    we walked about 2 miles each way
    my son wanted to walk all the way to the bottom
    started 7:30 finished 11:30

    went back to hotel and sat in hot tub
    no swim yet

    2010 MEETS:

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
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  13. Dreamy Saturday workout

    This morning I swam the LCM workout with AGUA masters. I was feeling pretty good from the outset todayóno wooziness or headaches. Hereís how it went:

    600 LCM warmup

    600 more warmup / easy swimming [this was actually a set of 250s FR and 200s ST, but I just swam easy and got out in the middle for an extended on-deck stretch]

    10 x 50 @ 1:20?, odds working on underwater efficiency, evens adding quicker turnover

    5 x 100 @ big rest, 25 fast, 75 easy [this set was actually 10 x 100 @ 2:00, 50 ST fast, 50 FR easy, with taperers doing 1 on/ 1 off, but I modified it further to do my fave LC 25m sprints. I got to practice going off the blocks a few times on this set]

    300 warmdown/play

    I felt really dreamy and relaxed in the water today. The practice was not too crowded, and I went in the back of my lane, about 20 seconds behind everyone else, so I really felt like it was just me and the water.

    Yesterday I posted my goals and keys for my first day of swimming in Atlanta. Hereís the same for my second day (Saturday):

    200 IM
    Masters/lifetime PR: 2:25.82 (1998) (32.2, 38.9, 42.0, 32.6) (Swim rating = 85.1)
    40-44 PR: 2:31.16 (4/2009) (32.8, 38.1, 44.9, 35.3) (SR=86.2)
    2010 best: 2:32.56 (4/11) (33.3, 38.3, 45.1, 35.8) (SR=86.0)
    Time needed to beat best swim rating: 2:31.94
    Keys: easy FL, accelerate into turns, rhythm + turnover on BK, hand speed on BR, kick on FR

    100 FR
    Masters PR: 58.07 (27.78) (2002) (Swim rating = 86.7)
    Lifetime best: 57.53 (1981)
    40-44 PR and 2010 best: 59.56 (28.94) (3/2010) (SR=87.4)
    Time needed to beat best swim rating: 59.52
    Goal: Iíd be thrilled to go under a minute again.
    Keys: happy and relaxed off blocks, accelerate 2nd length into turn, kick on 3rd length, push turnover and kick on last 25

    50 BK
    Masters/lifetime PR: 30.70 (2001) (SR=85.8)
    40-44 PR: 31.35 (3/08) (SR=87.3)
    2010 best: 31.62 (March) (SR=87.6)
    Time needed to beat best swim rating: 31.58
    Keys: explosive start, push turnover, accelerate into walls, kickickick

    I think one of the biggest challenges for me in Atlanta will be dealing with the crowded warmup and warmdown pools. I really like having space around me when I swim, but I donít think Iím going to find much of that. Iíll just have to be flexible and determined about getting good warm-ups in both days. If warm-ups are really a zoo, it will just make me look forward swimming my actual events (where I will have my own lane) even more!

    I am hoping to make it to the pool on Thursday in time to register and get in a little swim in the competition pool after the dayís events are done, but it looks like Iíll need to get there pretty early in the afternoon for that. Iíll be driving up from Alabama after spending a few days with family there, so that should be doable.
    Tags: taper
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  14. Sat Sprint 5/15/10

    by , May 15th, 2010 at 04:34 PM (The Labours of SwimStud)
    So I did 2000 today.
    2 x
    200 Kick
    200 Pull
    200 Swim

    2x
    50 Sprint 1:00
    25 Sprint :30
    25 Kick :30
    200 EZ
    all on 10:00
    Just went sub :30 from push on the 50's.

    200 EZ

    Muscle Milk
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  15. Sarasota Y Sharks Masters 5:30 AM Workout -05/17/10

    by , May 15th, 2010 at 02:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Coach Brown is undecided on Sharks practice for Monday morning, guess it depends on how well the kids swim this weekend. Anyway, we'll go under the assumption they will. If not we'll have LC for the entire workout.

    SCY

    WARM UP:
    2 X 250 4:00
    2 X 100 1:40
    8 X 50 1:00
    Descend 50's 1-4/5-8

    1 X 400
    Broken :10 at 200
    Fins optional

    6 X 50 kick 1:15

    4 X 75 1:20
    Choice. 50 perfect stroke/25 fast

    4 X {Dive-Turn-Finish

    Sprint/middle distance:
    10 X 50 1:20
    odd: perfect stroke
    even: Descend 2-4-6-8-10 to race pace

    OR

    Distance:
    12 X 50 1:00
    odd: perfect stroke
    even: race pace

    LCM

    3 X 300 5:00
    3 X 200 3:10
    3 X 100 1:30

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  16. Saturday, 5/15/10

    by , May 15th, 2010 at 12:28 PM (A comfort swimmer's guide to easy swimming)
    SCY (and a little SCM), Solo

    300 free and back
    200 kick
    200 drill

    swim 4 x 50 on 1:15 build:
    odds back, evens free
    (back around 40 evens around 36)
    200 easy

    swim 3 x 50 back on 1:00:
    #1 @80%, #2 @85-90%, #3 fast
    (went 41-37-35)
    150 easy

    swim 3 x 50 free on 1:00:
    #1 @80%, #2 @90%, #3 fast
    (went 36-34-32)
    150 easy

    sprint 2 x25 choice off blocks
    (did 1 free and 1 back, swam easy 75 between each)

    went outside to the 25 m pool to do cool down and did 400m easy alternating free and back

    --

    Total: 1900y, 400m
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  17. Finally!

    by , May 14th, 2010 at 09:17 PM (Elise's Fitness Fun)
    I finally felt normal today. Actually I felt pretty good. Almost all the soreness is gone now. Still a tiny bit hanging around, but that's o.k. I want to feel my best next week.

    The kids' coach told me she was doing a really short and easy workout today, so decided I'd stay and do it. This is her last day coaching, so she also threw a noodler relay in there. It was hilarious and lots of fun!

    300 warm-up

    12 x 50 free on :45 - do six without fins, and six with fins

    16 x 25 kick on :30 - did fly kick

    10 x 50 on 1:30 - with fins - odds are 25 underwater/25 sprint, evens are 25 sprint/25 underwater - did free on odds and back on evens

    50 easy

    50 - ride the noodle and swim as fast as you can

    100 noodler relay - I had to pick up one swimmer at each wall so that there were four of us kicking with a noodle on the last 25

    8 x 75 drill/kick/swim on 1:45 - alternated 75 fly, 75 back

    Practiced turns and starts

    35 all-out free, 15 yards easy

    200 easy

    2850 SCY

    Feel like I had a good week of taper training. Only 8,000 yards this week. Next week, it will just be warm-up time. I'm figuring 5,000 yards at most before Friday.
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  18. Turned the Corner, May 14

    by , May 14th, 2010 at 08:46 PM (The FAF AFAP Digest)
    ART, 30 minutes:

    Mostly just worked on the kinks in my neck and loosened everything up. My shoulders are feeling pretty good, despite slacking on my RC exercises. I will try and sneak some in over the weekend though.


    Swim/SCY/Solo:

    Warm up:

    500 various
    300 fly drills

    Main Sets:

    6 x (25 shooter easy speed on back, no fins + 25 EZ)
    took about 18 kicks on the shooters, not bad for me

    3 x through:

    1 x 50 double shooter on back
    1 x 50 russian breast drill
    1 x 50, done as 25 easy speed fly @ 100 pace + 25 EZ
    1 x 50, done as 25 AFAP free + 25 EZ
    1 x 50 EZ

    2 x starts off side with breast pullout to 14 meters or so

    100 EZ

    Total: 2000

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

    Commentary:

    Finally! I think I turned the corner on this feeling like s*** thing. I didn't feel great in the water, but I definitely felt stronger and felt the promise of easy speed. Way better than the rest of the week! This put me in a great mood leaving the pool. I think I will take a page out of Geekity's book and wear my FS Pro in the pool all next week. Maybe my B70 for one day.

    Mr. Fort says he's feeling better after seeing his trainer. And Fort Son's boat made the semi final at the Stotesbury Regatta in Philly. So all is good. We leave tomorrow morning after my kid's soccer game for York PA. Although I'm not sure we'll have the soccer game after 2 hail storms today. WTH?! In May?

    I've heard that Arlette Godges is not coming to Nats. Bummed, as I was looking forward to meeting her and racing her. But that does leave me the #1 seed in the 100 fly. I need to alter my usual 100 fly thoughts from "just get through this race without a huge piano" to "kill it without fear." I need to channel my age group love for this event.

    More on Deep Tissue:

    Got a PM from a friend saying it can take up to a week to recover from a deep tissue massage since you're breaking down muscle fiber. I definitely felt better today (although perhaps predominantly from a good night's sleep), but not fully recovered at all. My neck at least feels much better.

    More on Detox:

    I mulled over the Ultra Clear detox some more. http://www.metagenics.com/products/a...r-Medical-Food. I noticed that it does not have the warning box that comes on most supplements -- "This statement has not been evaluated by the FDA." This likely means that there is, in fact, clinical testing for UltraClear and the other Metagenics products that I use. Whether this clinical testing meets the rigorous standard of Jazz and Q is another issue ... I also found out that Metagenics is the only supplement brand sold in the Mayo Clinic pharmacy in MN. It cannot be bought on line; it is only available through medical practitioners such as chiros and docs. If you see it on line, I'm told it is likely a Chinese knock off.

    I asked my chiro about my reaction to coconut oil today. He agreed that it's likely a fat malabsorption issue, and that this issue is common among people with a gluten intolerance. So I am eliminating it from my smoothies forever.


    No need to fear yoga!

    http://www.washingtonpost.com/wp-dyn...rss=rss_health
    Categories
    Swim Workouts , ART
  19. Easy Friday swimming

    I went to noon AGUA workout today and just did some easy swimming. Iím still feeling a little lightheaded from Wednesday, but things are definitely getting better.

    The workout involved various different pacing and effort levels, but I ended up swimming it all easy except for some fast turns and breakouts and an occasional 3-5 stroke cycles at race speed. I worked on some technique keys (BR head position, BK elbow bend, FR head position) that I hope to do well in my races in Atlanta.

    Hereís the workout I did:

    300 warmup

    6 x 150 @ :20 rest

    5 x 100 @ 2:20 [I moved down a couple of lanes for this set and the next, since the fast lane had 7 swimmers and I was just taking it easy.]

    12 x 50 choice: 3 @ 1:10, 3 @ 1:05, 3 @ 1:00, 3 @ 55

    2 backstroke starts [Coach Craigís tip: head further back when in start position]

    150 warmdown

    I felt good in the water by the middle of the workout, and enjoyed just taking it easy. I was glad to get in a bit of work on my BK starts, but only did 2 because starting on the bulkhead really chews up the skin on my toes. Maybe Iíll ask if they can put in a touchpad Monday morning to do some more BK start workóI think the pool has some (I donít think theyíre the high touchpads like will be in Atlantaóbut any surface would be better than the bulkhead).

    Iíve been a bit of a slacker about writing down my goals and keys for each race in Atlanta. Thatís partly because I really am not sure what to expect. I decided to attend this meet somewhat late in the season, and my reasonsóI thought it would be fun to go to a major meet with a big team, I could combine it with a trip to Alabama to see my mom, and I wanted a distraction from other goings-on this springódidnít really have that much to do with achieving individual swim goals. My overarching aim at the meet is to enjoy a fun few days of swimming, and to feel like Iíve gotten the best that my body could do out of each swim.

    But I do also like to have numbers to shoot for, and I was feeling at a bit of a loss there. Itís been years since Iíve tapered for a scy meet, so I donít have a set of recent yards tapered times to aim for. Most of my best yards times are from my early 30s, and many of them seem so far out of reach as to seem daunting. But yesterday I remembered the swim rating calculator. I decided to comb through my old times, determine my best swim rating in each of the events Iím doing, and see what sort of time it would take to beat that rating at my current age (44). It turns out that those times yield a nice set of challenging yet achievable goal times. Hurray for swim ratings!

    So hereís the pertinent info for my first day of swimming at nats (Friday):

    400 IM
    Masters/Lifetime PR: 5:13.51 (1999) (1:12.9, 1:22.8, 1:26.1, 1:11.7) (84.4 swim rating)
    40-44 PR: 5:20.62 (4/2006) (1:17.8, 1:20.2, 1:31.6, 1:10.9) (SR=85.3)
    2010 best: 5:33.43 (January) (1:17.3, 1:24.6, 1:36.4, 1:15.1) (SR=84.1)
    Time needed to beat best swim rating: 5:28.47=85.4
    Other goals: a well-paced race
    Keys: relaxed FL, establish rhythm on BK, head down on BR, exuberant FR, accelerate into walls on all strokes.

    50 BR
    Masters/lifetime PR: 34.08 (2000) (87.1 swim rating)
    40-44 PR: 34.83 (3/2006) (SR=87.0)
    2010 best: 35.52 (3/21) (SR=86.8)
    Time needed to beat best swim rating: 35.38
    Other goals: <35?, good turn
    Keys: build into fast turnover on first few strokes; head down; coherent, powerful turn

    200 BK
    Masters/lifetime PR (and coolest-ever splits): 2:26.52 (2002) (35.10, 37.14, 37.14, 37.14) (SR=83.4)
    Best swim rating: 2:31.30 in 2009 (SR=84.7)
    40-44 PR: 2:30.07 (2007) (SR=84.2)
    2010 best: NT
    Time needed to beat best swim rating: 2:32.34
    Goals: <2:30, a well-paced swim
    Keys: still head; think rotation on 1st 3 strokes off each wall, then push turnover; accelerate into walls
    Tags: atlanta, goals, taper
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters 5:30 AM Workout -05/15/10

    by , May 14th, 2010 at 03:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout. Breakfast to follow.

    SCY

    WARM UP:
    8 X 100 1:45
    6 X 50 1:00
    Descend 50's 1-3/4-6

    1 X 500
    Broken :15 at 250. Fins optional.

    18 X 50 1:10
    odd: swim/choice
    even: kick

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20

    Optional: Block swim for time.

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts