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  1. LCM Zones, Aug. 21-22

    by , August 22nd, 2010 at 03:53 PM (The FAF AFAP Digest)
    Quick Summary:

    Had a fantastic time hanging out with my swim friends! Had two good swims and two personal worsts. It pretty much went as expected -- I had no easy speed and felt choppy and ploddish. That's what comes of taking 6 weeks off since SCY Nats and not doing much speed work. Each day, I was grateful that I had only signed up for the 4 50s and not been foolishly ambitious. All my 50s (except breast where I slipped on the start) were about the same: great start, great 25, fading painfully and miserably last 15 meters. My expectations were very much in check, so it was all good. I didn't expect to be near my Indy times, which were the product of great training, great atmospherics and (to some degree) tech suits. And I'll happily take my 50 fly/back times.

    Meet Analysis:


    50 fly, 31.22

    I had a great reaction, exploded off the blocks, and had a nice clean entry. Came up 1/2 body length ahead on the field. After struggling with starts for the last year, I decided to take Stud's start advice, which just involves a neutral position on the blocks and reaching for the water. I popped up earlier than usual, but that could have been because of the lack of tech suits. I hadn't done a start since Nationals (didn't even bother with one in warm up), so was pleasantly surprised. My stroke felt very bouncy. But I have done zero fast fly since July. My kick was strong, but I just couldn't smooth things out. Faded the last 10 meters though Jimsely said I looked "energetic." The pool was darker and less clean than usual and I had trouble picking up the wall at the end. Still, my previous non-"rubber" Pro time was 31.6. My previous non-Nats B70 time was 30.7. So I didn't feel like this was too bad really. The times ahead of me in the event rankings are one tech suit time and two times from new 45 year old Olympians in my age group.

    50 free, 30.0

    This is my personal worst as a masters. I had another great start, but completely tied up with 15 meters to go, lost my kick and felt choppy. I had hopped to break 30, and was bummed not to. But I don't feel I can expect much more right now. For some reason, when I'm not in good condition, my free really suffers. It's just not my natural stroke. Still, the time shouldn't have been that close to my fly time.


    The day started off rather rough. I only got 4 hours sleep Saturday night after a bout of insominia. I had planned to get up at 7:15, but got up at 6:00 am instead after sleep proved impossible. I wasn't nervous at all for this meet, so I think my lack of sleep may have been from over caffeination. I had a tummy ache today too, which was either caused GU or the untimely arrival of AF or both.

    50 breast, 41.8

    Another personal worst. The starter held us forever and I wasn't comfortable on the start. I slipped. This is the same thing that happened to me in the 50 evil 2 years ago at this meet in the same lane. After that, I swam somewhat half heartedly and couldn't get my turnover going. I think I was inadequately warmed up possibly, or just a bit out of it. Swimming breaststroke in a kneeskin, moreover, felt like a different stroke. After making strides last year in this stroke, I'm not terribly encouraged to carry on.

    50 back, 33.4:

    I had another great start and came up even with Fall W. Swam well and smoothly for about 35 meters and then lost it again and chopped to the finish in survival mode. Still, given how I felt, I was happy with the time. Aside from Indy, I've swum a 33.4 twice before at Zones, once with a B70 and a slip on the start and once with a full body zipper Pro. My only secret goal for this meet was to be faster in this event than the winning time at Nats, which I did. With the kind of conditioning I had last summer, I'm sure I could break 33 again even with a kneeskin.


    Even though I wasn't in great shape and my swims were somewhat sketchy, I'm glad I did the meet. It was great fun. And, having now experienced the effects of lack of race pace training and drylands, I'm anxious to get back to training. My team doesn't start training again until Sept. 2, so I'm on my own until then. I feel like my best training in this summer was the 3 weeks after my Baltic trip where I swam 2x a week with my team. I'm not sure my solo routine works as well in LCM. Even for 50s, a huge amount of conditioning is required to swim fast.

    My shoulders feel all mashed up just from the 50s. I think a recovery swim is in order tomorrow.

    My house guests swam extremely well! Jimby swims just as fast without a B70 (despite all that fretting) and Stud posted personal bests.

    Attached is a pic from SwimShark who came to the meet to cheer us on after her foot surgery.

    Updated August 22nd, 2010 at 08:20 PM by The Fortress

    Masters Swim Meets / Events
  2. Sarasota Y Sharks Masters 5:30 AM workout: 08/23/10

    by , August 22nd, 2010 at 12:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will be our last LCM workout. SC starts Tuesday.

    WARM UP:
    4 X 100 1:45
    4 X 50 kick 1:15
    4 X 150 50 free/50 stroke/50 free 2:45
    4 X 100 kick 2:30

    1 X 300 free *neg split* 5:00
    3 X 100 IM 2:00
    3 X 100 free 1:45
    1 X 300 IM 6:00
    Twice through

    10 X 50 1:10
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  3. Friday Coach / Saturday Swim

    by , August 21st, 2010 at 07:16 PM (Adventures in Swimming)
    Friday Coached the Sharks SCY
    Saturday Swam with Sharks
    Coach Alex

    A modified version of something I found in the forums.
    500 Choice
    5 x 100 ~ Odds 50 K/50 Swim ~ Evens 50 DR/50 Swim

    400 Pull Negative Split (Try for even Pace on each 200)
    4 x 100 Descend: interval that gives you :10r on #1

    300 Swim or Pull
    3 x 100 Descend: interval that gives you :15r on #1

    200 Kick
    2 x 100 Warning! don't forget to save up for the last one.

    100 EZ Swim
    1 x 100 ALL OUT (I love these ones)

    200 or so Warm Down

    I'll add Saturday Later

    It's Later:

    I'll make it separate, It's long!

    Updated August 22nd, 2010 at 04:51 PM by Bo Martin (Add Saturday Workout)

  4. Saturday with the girls

    by , August 21st, 2010 at 05:01 PM (Mixing it up this year)
    I started on my own today for the first hour then the girls joined me for stroke work. Do to the 87 degree water I had to keep it easy.

    5x200@4:00 Free actually held 2:50's even in the heat
    500 Free kick w/fins every 3rd 25 fast
    500 Fly kick w/fins
    500 Free broken 1,2,3,4,1,2,3,1,2,1
    10x25 Fly drills w/fins
    10x25 Free drills w/fins

    Total 3000 yards

    Updated August 22nd, 2010 at 08:06 PM by Donna

  5. Saturday, 8/21/10

    by , August 21st, 2010 at 04:55 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    12 x 50/1:15 - No Boards or Fins
    Emphasize your streamline on all kicks
    (alternated kick on back and free with long kickout 8-10 sdk of each wall)
    1 x 200 IM Drill
    (did 1-arm drills on fly-back-free, pull w/dolphin and flutter on breast on all these 200's)

    12 x 50 Back or Free Pull/1:00
    (with paddles and buoy, 45's on free, 50's on back)
    1 x 200 IM Drill

    12 x 50/1:20
    Odds = 15 Fast-20 easy-20 Fast
    Evens= 15 easy-20 Fast-15 easy
    Fast swims are IM order...
    averaged 45-50 on these
    1 x 200 IM went 3:35

    1 x 300 Back

    12 x 100/1:50 - Every 4th FAST
    (was getting pretty tired. these gradually went from 1:30 to 1:40, fast ones weren't very fast. Maybe 5-7 sec faster than others)

    Cool Down
    8 x 50/1:00 Smooth
    alternated free and back

    Total: 4300 meters
  6. 8/20 Workout, thoughts on speed and training

    by , August 21st, 2010 at 01:08 PM (Random Nonsense)

    Warm up
    - 300 swim
    - 200 choice (back)
    - 300 pull (did back)
    - 4x50 free/back
    Main Set
    - 300 free
    - 4x150 free on 2:45
    - 300 pull with buoy and paddles
    - 2x150 free on 2:45 (2:00, 1:56)
    -- more but had to get out
    Cool down
    - 300

    The lane was a cluster, speed and endurance levels were all over the place, so I made the 300s start on the finish of the 3rd person in the lane and the 150s on 2:45. There was actually a slower lane ahead of us, but this should be the last LCM practice until next summer.

    Since the lane was in disarray, my goal was to maintain my pace at an uncomfortable level the entire main set. Only on the last 2 150s did I get my time, and I don't know if they were faster or slower than the rest of the set.

    Speed and Training

    LindsayNB posted this on one of the swimming with math threads

    It is an article that Budd Termin wrote about a training method he used on his swimmers at the University of Buffalo. The focus of the training method is training swimmers to swim at their optimal stroke rate while maintaining their optimal dps.

    Swimming Speed Simplified: There are two ways to get faster. Increase the length of the stroke or increase the turn over.

    Focusing on this, Termin worked on increasing dps early in the season and then worked on increasing turnover the rest of the season. This is very very simple, and required very little training time to accomplish. Training consisted mainly of lots of short distance just trying to swim at a target turnover while maintaining dps. There were two types of practices, high velocity and recovery, with high velocity being the practices working on increasing turnover lasting 60 minutes and recovery focusing on easy technique for 30 minutes, plus warm up and cool down time. There were 2 high velocity days followed by 1 recovery day, 6 days a week, one practice a day. A surprisingly light load.

    The study lasted for 4 years, and the cumulative improvement was 10% in the 100 and 200 free, the two events he had the largest samples of swimmers during the study. All strokes and distances improved, but it looked like they improved about half as well.

    How can I use this? I have no desire to just copy the training plan, but the idea of tracking dps and turnover seems like a good idea. Identifying and training for a specific turnover for my 200 sounds like a great idea. Lacking Termin's setup, use a poolmate watch?

    I understand very little about effective training, so I do suffer from the 'Oh shiny!' effect when I read about a new training methodology.

    The entire training program is laid out in detail starting on the 4th page of the pdf at the bottom left with the heading Training paradigms.
    Swim Workouts
  7. Fri Aug 20 2010

    by , August 20th, 2010 at 09:20 PM (Ande's Swimming Blog)
    Fri Aug 20 2010

    swam Wed did not swim thu

    [ame=""]Pan Pacs begin Wed 8/18[/ame]

    whitney coached
    garrison pool 86 degrees
    6 - 7:30 am
    with chris ned todd nate doug
    arrived 15 min late missed warm up

    Warm UP

    400 fr strong
    went 5:03

    200 easy

    2 x 200 fr strong on 5:00
    went 2:28

    200 easy

    3 x 100 fr on 3:00

    200 easy

    4 x 50 fr on 2:00

    200 easy
    Swim Workouts
  8. Friday, 8/20/10

    by , August 20th, 2010 at 05:18 PM (A comfort swimmer's guide to easy swimming)
    SCM, with Carrie

    Warm up
    400 Mixer
    (did 350 as reverse IM with only 50 fly)

    1 x 200/4:00 Build (went 3:05)
    2 x 150/3:00 50 Swim - 50 drill - 50 Swim
    (#1 free - 2:30, #2 back - 2:45; drill was fist/dps for both)
    3 x 100/2:00 Build
    (#1-2 free - 1:30, #3 back - 1:35)
    4 x 50/1:00 ds
    (free - went 45->36)

    400 IM/30sr - No equipment
    (had major thigh cramp during breast kick so only did 250)

    10 x 50/1:10 ds 4 - 3- 3 W/Fins and/or Board
    (1-4 flutter - 45->35, 5-7 dolphin 45->40, 8-10 flutter 45->38)

    8 x 50/1:20
    (did these IM order)
    15m Fast - 20m smooth - 15m Fast

    Cool Down
    100 easy free/back

    Total: 2600 meters
  9. Fly, Fly, Fly away

    by , August 20th, 2010 at 08:00 AM (Mixing it up this year)
    Yes it was long course today so I did the 500 Fly again.

    50,100,150,200,200,150,100,50@:10R Free
    500 Free kick w/fins every 3rd 25 fast
    500 Fly w/fins in 8:24
    200 Free kick w/fins EASY
    4x200@3:30 Free w/paddles & bouy
    200 Free easy

    Total 3200 meters
  10. Sarasota Y Sharks Masters 5:30 workout: 08/20/10

    by , August 19th, 2010 at 06:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:50
    2 X 200 3:20
    1 X 400 -

    4 X 50 kick 1:15
    2 X 100 kick 2:30
    1 X 200 kick -

    8 X 200
    odd: IM 4:00
    even: free 3:30

    12 X 50 1:05
    #3-6-9-12 @ 100%

    WARM DOWN: 4 X 50 easy 1:00

    Updated August 22nd, 2010 at 12:14 PM by RickMile

    Swim Workouts
  11. Thursday, 8/19/10

    by , August 19th, 2010 at 05:53 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo
    More recovery

    Warm up
    200 Swim
    200 Skill Drills
    (did 100 free/100 back)
    8 x 50/1:00 25 easy - 25 FAST
    (alternated 2 free/2 back)

    Kick Set:
    10 x 50/1:15 desc 4 - 3 - 3 w/Fins
    (1-4 dolphin on back - went 50->35, 5-7,8-10 flutter on back, went 45-40-35 both times)

    Main Set:
    2 x 200 Free Smooth/4:00 (ent 3:10, 3:07)
    1 x 200 Back Build/4:00 (went 3:15)

    2 x 150 Free Smooth/3:00 (went 2:20 on both)
    1 x 150 Back Strong/3:00 (went 2:30)

    2 x 100 Free Smooth/2:10 (went 1:30 on both)
    1 x 100 Back Stronger/2:10 (went 1:33)

    2 x 50 Free Smooth/1:15 (went :43 on both)
    1 x 50 Back Fast/1:15 (went :42)

    Cool Down
    6 x 50/1:10 Smooth

    Total: 3100 meters
  12. Thursday, Thursday, Aug. 19

    by , August 19th, 2010 at 03:36 PM (The FAF AFAP Digest)

    600 various

    8 x 50 fly drills

    8 x 25 shooters

    3 x (25 AFAP w/fins + 50 EZ)

    100 EZ

    Total: 1550



    The weekend cannot come soon enough! I can't stand this week's dull taper workouts. I just want to get back to regular training. In retrospect, I wonder if I should have just returned to fairly normal training this week ... I felt like I had more speed when I was doing the Mason workouts or even at the beach. Still feel extremely sloggish and tired in the water now.

    I may have to stop reading blogs as I am having some workout envy. Even Speedo's workout sounded appealing.

    I really enjoyed watching the Pan Pacs last night. It was interesting to see some of the different fly strokes. Cielo has the odd high elbows. And Kukla had a high recovery, almost windmill like, fly. Not many masters have a high recovery fly (Chris and I come to mind). Although I've tried to get away from this somewhat in SCY, Kukla certainly had some amazing momentum using this approach, so it seems fairly suited for a LCM sprint. And the winning Aussie backstroker had a nose clip! I would appreciate it very much if those attending Zones would remind me to wear mine before the 50 back on Sunday.

    On Phelps' failure to qualify for the 400 IM final:

    Updated August 19th, 2010 at 06:00 PM by The Fortress

    Swim Workouts
  13. The "Prettiest Waitress @ Denny's"

    Last night was the inaugural Wednesday practice for the Libertyville Masters! It was a relatively empty pool, but it was honestly a GREAT practice for me! I couldn't make Tuesday night's practice due to other (wasted) obligations so I was excited to not have to wait until Thursday night's practice.

    Yesterday I worked a little later than I expected to. So by the time I got home at 5:30, I realized that if I ate and then went to the gym and lifted as usual I would have less than an hour of recovery before swim practice. Now - I'm not REALLY that concerned about being slow at practice. I've been that for months now. I am however concerned with feeling like crap during practice because my muscles couldn't recover before another assault on them.

    That was probably the best choice I could've made last night!

    So I ate supper at 5:30ish, played drums for about an hour, and then started packing BECAUSE I GET TO MOVE INTO MY OWN PLACE! and left for practice around 7:45ish. So getting to practice - I was already hungry, I forgot a water bottle, and I was really tired. Even with all of those factors - I must've still brought my swimming "A" game.

    I was the "fastest of the slow lanes" (hence the title) last night! It was a pretty big difference too! I was getting back on average 5-7 seconds faster per lap than anyone else. So when we did a 12x100 set, I was getting back between 10 and 15 seconds faster than anyone else in the "slow lanes".

    It was a pretty cool feeling! I've definitely been getting faster - but I was coming in on 1:35/1:40 at the end of that 12x100 set! I think comparatively at the beginning of summer I was coming in on 1:50/2:00 for my 100s..... wait a minute.... This is really just hitting me like a ton of bricks (you're getting the raw data from the brain to the fingers here). We just switched from SCM to SCY. <Sigh>

    Alright - well it doesn't change the fact that I'm still the prettiest waitress at my own Denny's. Hopefully tonight will give me more opportunities to really rock it out in the pool. Since I'll be apartment hunting - I don't know if I'll get a good chance to do my lift tonight (again :-/). Its okay though - as long as I can get my swim in the night is not a total loss.

    Up next - my excitement for the SCY Season increases as some of the first meets are being put on the board!
    Swim Workouts
  14. A rare sprint day or is it....

    by , August 19th, 2010 at 07:26 AM (Mixing it up this year)
    I am going to work on my sprints more than I have in the past and today was a great start. The focus was sprint freestyle today and it felt good and consistant. Not alot but good quality effort.

    400, 300, 200, 100 @:15R Free
    4x[4x25@1:00 Free SPRINT held :15
    ....[200 Free kick w/fins easy
    3x200@3:00 Free w/paddles & bouy #1 easy, #2 as 100 hard/100 easy #3 hard went 2:54, 2:47, 2:34
    200 Free EASY long and loose

    Total 3000 yards
  15. Sarasota Y Sharks Masters 5:30 AM workout: 08/19/10

    by , August 18th, 2010 at 06:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 100 1:45
    2 X 200 3:30
    2 X 100 kick 2:30
    Twice through

    10 X 100 2:00
    odd: free/build
    even: 50 stroke/50 free

    1 X 400 free 6:40
    4 X 50 fast 1:00
    Twice through with a break

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  16. 2nd Day this week!!

    by , August 18th, 2010 at 06:24 PM (Adventures in Swimming)
    Swam with the Sharks SCY
    Coach Alex

    400 Swum as 50 free/50 back

    6 x 100 Descend pick interval for :20r

    400 Pull
    200 Reverse IM
    2 x 200 Fast Pace ( tried to drop 10 sec on # 2, managed to drop 8)
    100 Ez
    200 Reverse IM
    I think we rested more than we were supposed to between swims.
    There were 4 in the lane today and we tend to talk sometimes instead of swim

    4 x 100 Kick ~ Even FAST / Odd Stroke

    Warm Down

    I tried to drop my normal 100 pace by 2 or 3 seconds. I did it on the 400 and 200's :-)
    I wanted to kick a 1:30 for a 100 but went a 1:34, Gotta work those turns harder!!
  17. Wednesday, 8/18/10

    by , August 18th, 2010 at 04:22 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    500 mix of back and free
    10 x 50/10 sr, Drill/Swim mix strokes
    8 x 25 Strong mix strokes

    Main Set:
    Swim 6 x 200 Free/3:30 smooth desc 3
    (went 3:05-3:00-2:58, 3:13-3:04-2:57)

    Cool down
    200 easy reverse IM

    Total: 2600 meters

    Updated August 18th, 2010 at 11:40 PM by poolraat

  18. Wed., Aug. 18

    by , August 18th, 2010 at 04:20 PM (The FAF AFAP Digest)

    700 various

    3 x (4 x 25)
    25s = long breast pullout, shooter, fly drill, glide drill

    3 x (4 x 25)
    25s = easy speed fly, easy, fast breast, easy

    50 EZ

    1 x 50 back kick @ 80% w/fins (26)

    100 EZ

    Total: 1500



    I felt awful in the water today. No speed at all, and my fly felt anemic. Likely just the taper blahs and post-massage blahs (though I didn't have a deep tissue). 3 days to recover and hope some speed comes back. Or, I could be shamed in my duel with the Stud ...

    I was thinking today that I'm so glad I don't have to even think about a turn at Zones this weekend.

    Psych sheet:

    Time line:


    Despite the fact that I'm a wimpy sprinter, I did register our geezer relay for the Beach 2 Battleship Iron Tri today. I'm praying for a strong current. I think I need to recruit another relay member for the crazed distance geeks on my team. I don't plan on training for this at all really. I might do some quasi "base building" in September. But my focus will be a SCM meet in Dec. Next year, when I'm 50 (can't come soon enough), I may not engage in this diversion. Thank goodness wetsuits are de rigueur!

    Pan Pac News & Links:

    Updated August 18th, 2010 at 08:10 PM by The Fortress

    Swim Workouts
  19. 8/18 Workout

    by , August 18th, 2010 at 01:04 PM (Random Nonsense)
    Warm up
    - 400 free
    - 300 kick with fins and board
    - 4x50 drill swim
    Main Set x4
    - 4x100 descend on (2:00 back, 1:50 free)
    - 2x50 descend on (1:00 back, :50 free)
    Cool down
    - 200 ez

    The main set was supposed to be swam so that the first 50 was faster than half the last 100. I didn't go a very good job at this.

    The first round of the main set we did back, but the guy behind me, a technically better backstroker*, misunderstood and thought we were doing 1x100 back. He tagged up about 15M from the finish, which threw both of us off because I didn't expect him to go that fast on the easy one, and he didn't think I would go that slow on the only back. That round was a cluster after that, and I don't think I got a single time that made sense. Pretty much a loss.

    The last 3 rounds were free and originally I wanted to go sub 1:20 on all the 100s while still descending. It ended up 1:21 descended to 1:16 the first round, 1:24 descended to 1:15 the second and 1:24 descend to 1:13 the last round. The 50s were piss poor (39-40) on each round until the last when I went 37, 35.

    Good: (1:16, 1:15, 1:13)
    Crap: (39, 39, 40,40, 37, 35)

    LCM is almost over, but I think I would like to be breaking 1:10 on a set like this followed by 33,32 on the 50s.

    It took until the first fast 100 free, about halfway through practice for my free to feel comfortable and my back never felt good.

    I have been tired lately and I am not sure why. Plenty of sleep (~8 hours/night consistent), less frequent workouts than last season, easier weight workouts, so I am at a loss.

    * He lacks my endurance
    Swim Workouts
  20. Taper swim and taper thoughts

    I went to the early AGUA workout. Here’s how it went:

    1000 lcm warmup (400 swim, 200 kick, 200 pull, 200 IM dr/swim by 25), done during regular warmup and while others were doing 500 kick with fins

    10 x 50 working udk, backstroke breakouts, and backstroke turns [done during set of 5 x 100 K @ 2:15. I find that when I try to do more UDKs, my breakout ends up being more abrupt. I’m trying to find that middle ground between longer underwaters and smooth breakouts.]

    3 x block dive (1 FL, 1 BR to 40m, 1 FR to 35m) [done during a set that involved 400s—I moved up to a more “clumpy” lane for this so that I would have plenty of room to dive without worrying about incoming swimmers, since my regular lane had speeds all over the map this morning and spread out quickly. Dives felt good, and it felt fun to go fast. I actually wanted to do full 50 sprints but figured I would save that for the weekend.]

    300 warmdown


    Things I do consistently during taper that are both helpful and pleasurable, and that I really should incorporate all season long:
    1. Get to the pool early to enjoy the first part of warmup, when the pool is empty and calm.
    2. Stretch thoroughly after each workout.
    3. Eat a little something with protein and carbs right after each workout (I like Luna bars or vanilla low-fat milk pints for their portability).
    4. Use a few turns during warmup to really exaggerate my streamline off the wall, and think about hitting that tight position during the rest of workout.
    5. Practice starts.