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  1. Monday, July 25, 2011 5:45pm

    by , July 25th, 2011 at 10:31 PM (Fast Food Makes for Fast Swimming!)
    Whew...I'm out of shape, and I can admit it.

    There's nothing like a lot of work and no swim to let you know it too!! The thought has gone through my head to actually skip the competition this coming Sunday, in the USA-S LCM Champs for the Inland Empire. I'm signed up for Sunday only, swimming the 100 Free, 100 Fly, and 200 Back. I'm not sure if it'll even be worth the gas for a 2+hour drive each way. Who knows though, I'll probably go, 'cause I hate to miss a race.


    100 Free
    100 Back
    200 Free Pull
    100 Back Kick w/ 5 SDKs of walls

    10 x 50 Odds Free, Evens Back @ :45

    4 x 125 Free Pull @ 1:35, (held 1:25s)

    6x thru:
    1 x 50 Free @ :50
    1 x 25 Fly @ :30

    50 EZ
    (got out before the lifeguards had to make a rescue)
    2000 Yards

    I've done 19.38 miles so far this month according to GTD. That's so amazing!! Yeah right. That's 0.77 miles per day in the pool. No wonder I'm up about 8 pounds from a little over a month ago. We'll just say I'm packing on a little extra to be prepared for the OW swim at the end of August!!
  2. Monday, 7/25/11

    by , July 25th, 2011 at 07:48 PM (A comfort swimmer's guide to easy swimming)
    Saturday I did not workout. Then yesterday i did a short bike ride and then went hiking.

    Today I had a really crappy swim. Must have been tired from the biking and hiking.


    Warm up (800)
    300 Swim
    200 kick
    6 x 50/1:00 (15 – 20 – 15)

    Main Set
    6 x 200/20sr
    - these just kept getting slower. First three were 3:15, then went 3:20-3:25-3:30 for the last 3.
    6 x 100/2:00 - ds 3 - didn't do much better on these. 1:40-1:45

    Total: 2600 meters
  3. Monday, July 25

    by , July 25th, 2011 at 06:09 PM (The FAF AFAP Digest)

    15 minutes RC exercises

    30 minutes foam roller & stretching

    -- When I stretch, I pick from the following list of stretches:


    600 various

    4 x 100 w/paddles
    25 scull, 25 kick, 50 free

    4 x 25 shooters

    50 EZ

    4 x 50, burst dolphin kick to 15 + cruise

    50 EZ

    2 x (25 AFAP w/fins + 75 EZ)
    free, low 11
    flutter kick w/board, low 11

    50 EZ

    1 x 50 fast fly w/fins
    -- high 24

    200 EZ

    Total: 1900



    I'm feeling rather tired and sloggish the last few days. It's likely just that lovely stage in my taper, though I haven't slept that well the last couple nights either. Got home late last night after seeing Captain America with Mr. Fort.

    This may be the last time I look at the clock. Might be my last fast 50 too.

    The meet info for the Terrapin Cup on Aug 20-21 is up: I'm likely just going to swim 50s at this meet. But I'll see how Nats goes. Maybe I'll have to enter some surprise event so everyone can have a good laugh.
    Swim Workouts , Yoga
  4. Fort inspired taper workout

    by , July 25th, 2011 at 03:01 PM (Chowmi's Blog)
    Even though I didn't really train this summer, I see no reason to skip the taper!

    And thank goodness Swim for Distance is almost over. I can't tell you how hard I have to work, yelling over and over that i'm not doing the set! Pretend like i'm not here! and sometimes fighting for last in the lane is tougher than just leading it.

    SCM, Baylor Fitness Center
    Steve Barnicoat coaching

    300 swim
    200 kick

    12 x 50 on 1 min
    kick/swim with fins

    The given set:

    ==> A flat out no.
    Here's me:

    4 x 25 % builds
    100 easy

    4 x 25 variables
    50 easy

    2 x dive 12 1/2 sprints
    easy swim in between

    The End for me

    something else for the group after that, but I got out (45 mins) and did light stretching. Extra long shower since yours truly got to the showers before all the noon workout groups piled in!

    In other on-the-edge-of-your seat news, I actually went clothes shopping yesterday at Kohl's! I got 2 casual outfits plus some acceessories. That place is so cheap it's ridiculous. I think I got hosed because I didn't do the late owl/early bird hour, but I did email sign up for some sort of discount, which was better than nothing!
  5. Just Another Manic Monday

    by , July 25th, 2011 at 02:34 PM (Swimming, Life, and Other Stuff!)
    The World's in Shanghai are off to a rocking start! I tried to mimic Pelligrini's beautiful freestyle today while swimming solo at the Monon.
    **500 Freestyle warm-up swim
    **5 X 100 Free @ 1:50 interval
    **500 Freestyle pull w/buoy and paddles
    **5 X 100 Freestyle @ 1:45
    **500 Freestyle Pull w/buoy
    **5 X 100 Freestyle @ 1:40
    **Easy 200 Freestyle
    **4 X 50 @ :55
    **Easy Freestyle Pull
    **4 X 50 @ :50
    3,800 scy

    I planned to do some stroke in there but ended up sharing the lane with a guy who took more than his half. It's just easier to hug the lane and swim freestyle versus smacking him while doing stroke so I took the path of the least resistance.
    Another annoying patron came in about half-way through my workout and totally turned the pace clock to face lane 8. I tried to motion over to him and communicate that I was using it for my sets too. I finally gave up. This particular fellow seems to only understand japanese so again I just let it go and used my wrist stopwatch.
    Right now I'm trying to figure out the logistics of driving up to Cleveland this week-end to do the Lake Erie ow 2 mile race. I'm even considering swimming the meet on Sat. and ow on Sunday. A double duty would make the trip worthwhile. I'll have to speak to my new spouse about this and see if he wants to go. It would be a long trip alone. I'm also wondering what Erie's temperature would be in July.
  6. Monday Workout

    by , July 25th, 2011 at 01:52 PM (Pete's swim blog)
    Laid around a lot yesterday. Felt pretty good this morning. Got rid fo the drag suit after the 300 Free and swam the rest in a Speedo. Felt nekkid. Pulls were between 1:05 and 1:15. I did breast stroke on the free/stroke at the end. Didn't get a time but it felt different without a drag suit. I'm going to have to adjust somehow... got a week to figure it out.


    300 Free
    100 Drill
    200 Free
    100 Drill
    100 Free

    3 x 200 Kick
    100 Easy

    6 x 100 Pull - 2:00 neg split

    3 x 100 Easy Free/Sprint stroke
    200 Cool down

    (2600m Total)
  7. Sarasota Y Sharks Masters 5:30 AM Workout -07/26/11

    by , July 25th, 2011 at 01:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest workout
    WARM UP:
    4 X 150 2:45
    4 X 100 2:00

    6 X 50 kick 1:20
    3-6: build to fast

    8 X 50 1:30 choice
    1-4: perfect stroke
    5-8: descend-#8 @ 100%
    1 X 100 easy swim

    3 x 100 2:30 choice
    Swim @ 85/90%

    12 X 50 1:00
    swim at 800 or 1500 pace

    10 X 50 1:20
    odd: easy/perfect stroke
    even: 25 sprint/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. Mon Jul 25th 2011

    by , July 25th, 2011 at 11:43 AM (Ande's Swimming Blog)
    Mon Jul 25th 2011 LCM

    Thanks again to the fine folks at the Woodlands Masters who ran such a wonderful LCM Zones. Thank you!

    I ended up breaking 4 individual zones records, 200 IM, 400 IM, 400 fr & 800 fr, but Ross Davis also broke the 400 fr with a faster time than mine, so it's his. South Central Zone Mens LCM Records

    I spoke with Ross Davis at Zones, he said
    Laura, his wife, was reading
    [ame=""]Tip 129 Beat Your Nemisis[/ame] which starts out:
    "Thanks to Ross Davis for suggesting this topic."

    At the meet Ross said,
    "We can't control what other people do or how other people train or how they do in meets. We can only control how we train and prepare. So in actuality, each of us is our own nemisis. We need to make better choices in and out of the pool. We need to do the best we can with what we have. He said his schedule only allows him to swim 3 times a week."

    Subscribe to Ande's Swimming Blog

    Chris Coached
    UT, main pool
    6:00 - 7:30 dove in 6:14
    wore old B70 jammer
    swam with: Todd, James, Nate, Jason, & Mike
    beside Larry & Jim

    300 easy

    Main SET: SCY

    5 x 50 fr on 0:45
    4 75% effort, 1 fast

    100 easy

    5 x 100 fr on 1:30
    4 75% effort, 1 fast

    100 easy

    5 x 150 fr on 2:15
    4 75% effort, 1 fast

    100 easy

    5 x 200 fr on 3:00
    4 75% effort, 1 fast

    100 easy

    assigned: 3 x 300 with fins
    did: 3 x ( 2 x 50 k, 100 fr)

    Updated July 25th, 2011 at 02:28 PM by ande

    Swim Workouts
  9. Sunday, July 24

    by , July 25th, 2011 at 11:20 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Oak Marr:

    550 various

    6 x 50 single arm fly/back/free

    50 EZ

    10 x 25 shooters

    50 EZ

    10 x 25 no breather free

    50 EZ

    10 x 25 shooters

    100 EZ

    Total: 1850

    -- 30 minutes foam roller & stretching while watching Tour


    Shared a lane with Wally Dicks yesterday again. Both of us just floated around. Very glad that he's returning to GMUP practices in the fall; he's been swimming with Reston Masters the past year.

    I was still tired yesterday, probably from the heat fest.

    I need to get a life now that the Tour's over. Lil Fort and I are having a book reading contest this summer, and I'm losing due to Tour obsession. I've been watching swimming on line and gnashing my teeth that Direct TV doesn't carry Universal Sports.

    Tonight is our last Monday night meet. Divisional Champs are on Saturday. So glad that our team is hosting again this year. Mini Fort opted not to swim this year, as she will be at rowing camp in Cali during All Stars the following weekend. But Lil Fort will be swimming fly and IM.

    Rats! It just thundered, which means I will not be making the trek to swim LCM today. I was hoping to swim easy in LCM a couple times before Nats.

    Updated July 25th, 2011 at 12:07 PM by The Fortress

    Swim Workouts
  10. Monday morning taper workout

    I enjoyed a nice taper workout at Asphalt Green this morning. Here’s what I did:

    1100 warmup (400s, 200k, 300s, 200 rev. IM d/s by 25)

    4 x 50 FL kick [did a couple of wall BK starts w/ breakouts on these, rest easy-moderate]
    Stretching on deck
    4 x 50 BR kick/drill

    10 x 50 FR @ 1:00 [held 39-40]
    1 x 400 FR @ 6:00 holding 800 pace [5:35, maybe a little fast but felt good]

    700 warmdown + play

    I’m making good progress on my list of things I want to work on during my taper—here’s where I am so far:

    ü Get in a couple of workouts where I do some slightly-above-threshold-pace FR swimming [for my 800 FR and the last leg of my 4IM. I’m not trying to improve my conditioning at this point, just refamiliarize myself with what it feels like to swim FR at a pace that leaves me breathy, so I’m not shocked by that sensation at the meet. I already did one session of this last Saturday. These don’t have to be long sets—1000 to 1500m should suffice.] 7/22, 7/25

    ü Do some sprint breaststroke [maybe 2 or 3 times over the next few weeks, working on distances of 15m to 45m] 7/22, 7/23

    ü Work on maintaining good rhythm on my breaststroke at a variety of paces [this helps my feel for the sprint BR, and also helps keep the 3rd leg of my IMs as efficient as possible. I have a tendency to get to the power phase of my kick before I’m in enough of a streamline position to take full advantage of it—hesitating a split seconds before initiating it makes a world of difference.] 7/20, 7/22, 7/23

    · Do a few uninterrupted 400 IMs long course, at relaxed to moderate pace, to remind myself what it feels like swimming that much fly without walls. 7/22

    ü Do 1-2 “virtual” 400 IMs, where I do walls and other select portions at race pace and the rest easy FR, while mentally rehearsing my keys for each part of the race 7/23,

    · Do a set of 2-4 hard 200 halfsies (100 FR/ 100 BK) to rehearse and practice my keys for finishing strong on the 200 BK

    · Do some starts, forward and backwards, but not too many (maybe 2-3 sessions of 4-6 starts over the next 2 weeks). 7/20, 7/23

    ü Aside from the above, not get drawn into other sets that work me hard without some clear purpose—I want to spend a lot of time in the water just playing and having fun, and talking to the water about our upcoming swims together! every time I’m in the pool!
  11. Decent workout this morning

    by , July 25th, 2011 at 07:40 AM (Mixing it up this year)
    1000 Free as 1,2,3,4,1,2,3,1,2,1
    2x400@8:00 Free w/bouy & snorkle went 7:01 and 6:47 not great but ok
    500 Free kick w/fins every 3rd 25 fast
    8x50 from dive 1-6 as 25 sprint 25 easy free alternate Fly and free last 2 do as fast breakout for 3 strokes then easy.

    Total 2700 meters
  12. Zones Day 3 Sun July 24th

    by , July 24th, 2011 at 09:20 PM (Ande's Swimming Blog)
    LCM Zones Day 3
    Sunday July 24th, 2011

    Arrived late, (packing up our hotel room)
    No warm up at all

    100 fl
    Dove in dry, Cruised the 1st 50 easy speed, barely kicked like I was taking out a 2 IM
    went 1:01.85
    split 29.75 32.10
    Got 2nd
    1st Ross Davis 1:01.60 29.01 32.59

    50 Br
    right after the fly, warmed down from fly & up for Br
    Went 34.00

    Got decent rest before the

    200 Br

    38.77 43.92 43.48 43.28
    stayed smooth & easy for first 3 lengths,
    Tried pick up last 50
    My Stroke counts for each length were: 12, 14.5, 16, & 19
    Think I'm better off staying long & gliding, maybe add more power to each pull & kick

    50 fr
    it hurt
    Korey, the new guy on TXLA, went 25.3

    800 fr
    Swam it because I thought I could break Larry Wood's 9:52.28 zone record
    got plenty of rest & warm up, (relays & 4 800 heats before mine)
    swam it steady then 6 beat kicked the last 50

    1:08.36 32.81 35.55 1:08.36
    2:21.35 36.35 36.64 1:12.99 2:21.35
    3:35.08 36.70 36.98 1:13.68
    4:48.83 36.93 36.87 1:13.80 2:27.48 4:48.83
    6:02.35 36.91 36.87 1:13.78
    7:16.01 36.83 36.83 1:13.66 2:27.44
    8:29.55 36.67 36.87 1:13.54
    9:40.00 36.96 33.49 1:10.45 2:23.99 4:51.17

    4:51.17 - 4:48.83 = 2.34 diff between 1st & 2nd 400's

    Updated July 25th, 2011 at 04:45 PM by ande

    Masters Swim Meets / Events
  13. Sunday Sprint Day 07/24/11

    by , July 24th, 2011 at 02:43 PM (Chowmi's Blog)
    Has it really been over 3 weeks of blogging! Here we are again, another split Sunday sprint/distance workout LCM at SMU!

    But first: Yesterday, Sat 07/23
    Half of my vasa & dryland workout

    Now, back to today:
    Coach Brian

    3 x 200 warmup swim/kick/swim

    4 x 100 25 kick/25 drill/50 swim

    12 x 50's
    4 x 60 sec 12 1/2 fast
    4 x 55 sec 25 fast
    4 x 50 sec 37 1/2 fast

    easy 100

    6 x 50 on 1 min
    1-2 breath every 3
    3-4 breath every 5
    5-6 breath every 7

    easy 100

    3 x 50 fast on 2 min
    1 and 3 from a dive;
    2 from the wall
    32 free ??? fly 31 free

    easy 150

    The End

    Today was a solid day. The fast 50's at the end were more like sprint/fast pace 100 than true race-pace 50s.

    I went shopping and now blogging to kill some time in order to avoid catching up to real time on TIVO for the swimming on TV.

    Our annual Swim for Distance month always ends with the 2K/5K/10k. In recent years the 10k was dropped, but back on for this year as a relay! I remember, the two times I did the 10k, it was a rather light turn out! Well, this year, DAMM capped it to 16 relay entries, and are full-up. They will have FUN!!!
  14. Revolutionary Aqua Shoe Glove

    by , July 24th, 2011 at 12:41 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Yesterday, Bill White and Mark Scholl, their cups overrunning with sweat and hubris, arrived at the Y tennis courts at the generally agreed upon time of 8 a.m. for what I had hoped would be a Super Men's Best of 11 Set Championship match against the indomitable Irishman, John Delaney, and myself, a superb but psychologically frail athletic specimen.

    John and I arrived fashionably late at 8:45, which I am certain Bill and Mark believed was a strategic decision to tire them out via exposure to the pitiless Heat Dome that is currently slow-cooking us here in the Middle Atlantic States.

    Actually, though it may have served this function, both John and I had arisen early to the pitter patter of rain drops and figured we should give it time for the courts to dry out. Mark and Bill, who live across the Ohio River, had experienced no such rain drops and didn't believe they existed.

    But enough preamble.

    The basic gist is that our nemeses were nicely warmed up, and they took the first two sets 6-3 and 6-1 respectively.

    John and I both felt thoroughly beaten down. There is something about a drubbing that tires you out more than the actual activity itself. It is, I think, akin to the learned helplessness of domestic abuse victims.

    But then something amazing happened in the third set.

    The tide turned. We won 6-3. And in the fourth set we won 6-1--the score equivalent of a palindrome.

    Though I argued the fifth set would not decide anything--we were, after all, playing the best of 11--no one else seemed to want to play that long. I suggested that if the match was still going at 5 p.m., we could call it, but again, no one but me intended to suffer the brain damage such would certainly wreak on the wetware of our fast desiccating neurons.

    So the 5th set was to be the deciding one.

    It proved remarkably competitive, with the lead see-sawing back and forth and forth and back. At 7-7 in games, John suggested we play a tie breaker, but Bill, Mark, and I didn't really want to do so. The compromise: two more games. Either a winner would emerge or we would tie.

    But that would be that.

    I managed to win my serve. Score: 8-7. The worst we could do was a tie.

    But then we won Mark's serve, and the match was ours!

    Bill and I immediately headed for the Y's hot tub, which may seem counter-intuitive given the fact that we were already boiling hot and drenched in sweat. But we have discovered a dip in the Jacuzzi post-tennis allows us to do something throughout the remainder of the day that would otherwise be impossible.


    Ten minutes of swirling therapy on the dogs later, we went up to the pool to take a dip and cool off.

    Bill, who wears these horrible discount tennis shoes that rather than cushioning the beating his feet take on asphalt courts only accentuates this, needed to limp to the pool in thonged sandals.

    Before jumping into the deep end, he took these off and placed them on his hands and used them as swimming paddles.

    This is the inspiration for today's vlog: a revolutionary new Aqua Shoe Glove that, with just the slightest tinkering by scientists, would provide active triathlete types the perfect solution to beach run-swimming.

    To wit, how often have you wanted to go for a nice long jog along the beach, then swim back only to be stymied by this question:

    What do I do with my shoes?

    This new approach will allow you to run as long as you want in cushioning footwear, then either take said footwear off your feet and place them on your hands (as paddles) or leave them on your feet but convert them to
    adjustible length swim fins via the retractable flipper.

    If any of my vlog readers have connections to industry and would like to pursue this incredible idea further, I hereby publicly assign to you 1 percent of all moneys collected after the first 2.5 million dollars, this as an incentive to you to pick up the ball and carry it for me.


    By the way, I could have definitely used the Revolutionary Aqua Shoe Glove later that afternoon when the lovely Heidi Kafka of Chicago, Illinois, convinced me to take her to North Park, a favorite swim stomping ground of her youth in our neck of the woods, and the two of us swam 3200 meters in the 85 degree human bullion, me riddled with nonstop toe, arch, foot, and calf cramps.

    A typical thonged sandal modeled by a professional foot model whose prominent blue veins are deliberately suggestive.

    The same thonged sandal converted by the ingenuity of Mr. Bill White, chemical engineer, to a swim paddle.

    A sketch currently en route to the US Patent office for the Revolutionary Aqua Shoe Glove that is likely to change forever how active humans move at beaches. Please contact author for how you can earn 1 percent of anything over the first $2.5 million in revenue that I receive.
  15. Resting Hard, Sat., July 23

    by , July 24th, 2011 at 10:52 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ OakMarr

    600 various

    10 x 50 various (scull, kick, drill, etc.)

    4 x (burst 25 dolphin kick + 25 EZ)

    chat chat

    4 x (burst 25 (breast pull/doggy paddle) + 35 EZ

    chat chat

    100 EZ

    3 x (25 fast + 75 EZ)

    100 EZ

    Total: 2000



    Took Friday off with Lil Fort still somewhat under the weather and swim team festivities.

    Shared a lane with Wally Dicks today, who happened to arrive at the same time. We chatted about tapering and nationals. He's already down to 1700 and mostly floating around, not even doing any speed work. I rested pretty hard for the Albatross meet last March, and he reminded me I should do the same now. Makes sense really -- I've done speed work consistently since March. I need to rest not sprint more now. So it's rest hard and sleep hard until Nationals. I hope.

    My plan didn't start off ideally. The fam had to rise at 6:15 am for a summer league meet in Mt. Vernon yesterday am. (Everyone in our division this year seem to be 45+ minutes away.) The meet started a bit early because of the heat wave. Our team barely eeked out a victory -- 204-198 -- so every race counted. Lil Fort even got a PR in fly despite not feeling well this week. But being outside for all those hours took a toll, as expected. Despite trying to hydrate, I was cramping some in the pool later.

    We spent the evening out in Crystal City for a Twilighter 5K Mr. Fort & his training partner were running for some speed work. Night races are appealing with the sun down and the city lights on. Mr. Fort won an age group award, and seemed pretty pleased with the effort. He's been training very solidly and injury free for his marathon in September. He has a 10K next weekend and a duathlon when I'm in Auburn.

    After the race, we all went for burgers in Alexandria. Spent some time talking about the Tour and Lance. I hadn't realized he entered the Chicago Marathon and is apparently hoping to go around 2:30. According to the Versus guys, he has lost 20 pounds since his last marathon and hasn't been on the bike in 6 months. If he can really run 2:30, he might have a shot at Kona. That must piss off the pro tris!
    Swim Workouts
  16. friday and Saturday Swims

    by , July 24th, 2011 at 12:40 AM (Swimming, Life, and Other Stuff!)
    Friday Solo @ Carmel Aquatic Center in scy:
    **500 Freestyle swim
    **10 X 50 Free Drill/Swim (1-arm / fist / finger drag / catch-up)
    **Broken 1650 (11-10-9-8-7-6-5-4-3-2-1) rest :20 through 7 and :10 for the rest.
    **10 X 50 Kick @ 1:00
    **100 IM easy and out.
    Carmel is getting drained and cleaned so this was my last swim there till August 8th. I hate losing a pool!
    [B][U]Saturday [U][B]w/buddies at the Monon Center:
    **200 Swim / 200 Kick / 200 Pull / 200 Swim
    **300 Swim / 300 Kick / 300 Pull
    **4 X 200 Pull @ 3;30
    **3 X 150 Free Pull @ 2:15
    **2 X 100 free @ 1:40
    **1 X 50 Pull
    **10 X 50 Kick @ 1:00 mixed
    **8 X 25 iMO @ :40
    ** 4 X 100 IM

    4,300 scy

    I just returned home from the new Tom Hanks movie; It was a "slice of life" tale of an 'out of work" man who ends up with more than just a new job and education!
  17. Busy Day - taper is on!

    by , July 23rd, 2011 at 10:41 PM (Pete's swim blog)
    Physically, I'm at my end. Cycling and swimming have piled up and I'm just tired. I did ok until the pulls and I just couldn't turn the paddles over fast enough to keep up.

    I wasn't planning on riding any today but I talked to Roger about setting up a ride after Nationals that was roughly the difficulty of the triathlon we were doing. He suggested we do it today. How could I say no? So, after I got my youngest son back from soccer practice, Roger, his daughter, a friend and I headed out in the midday sun. Nice hot and humid Alabama day. We all felt pretty good but it was hot. Once done, they ran a couple miles and I went to pick up my son so I could run his soccer practice. In all, I'd say it was a great "last hard day". The rest is here and I've done all the beating on myself I can. Going to bed and waking up in a taper phase!


    5 x 200 Odds Free, Evens Drill
    200 Easy

    5 x 100 Odds Free, Evens Drill

    3 Times through
    * 200 Kick
    * 4 x 50 Stroke
    * 100 Kick Hard

    3 Times through
    * 200 Pull
    * 200 IM
    * 4 x 50 Free

    200 IM Cool down

    (5200m Total)
  18. Got a new Toy!

    by , July 23rd, 2011 at 10:25 PM (Workout Swimmer)
    Got my Finis Tempo Trainer on Thursday evening, and have been trying it out for the past couple of days. Didn't use it much on Friday - workout was a lot of IM.
    Today I swam solo, and did 2 x 500's and 2 sets of 5 x 100's trying to find the right pace to use the Tempo Trainer & still keep the pace I want. It is difficult. The video says on their swimmers they use one sec, but I was having to go down to .86 or something, just to make a 1:28 on the 100 free. That won't do. Surely there must be something I'm doing wrong - the whole idea is to maximize my DPS, and I feel like I am pulling hard & all the way through, yet one sec per stroke is too slow for me! I can go a little bit slower when I use paddles, but not much. Anyways, it's trial and error here, and having fun with the new toy. Didn't get in too much today:
    600 back/free
    5 x 100 on 1:40
    5 x 100 on 1:40
    500 kick w/big fins (my zoomers tore & I had to toss them on Friday)
    200 easy

    Total: 3300LCM

    Updated July 24th, 2011 at 09:22 AM by Celestial

  19. Day 2 sat Jul 23rd, 2011

    by , July 23rd, 2011 at 06:48 PM (Ande's Swimming Blog)
    2011 LCM South Central Zones
    Day 2 sat Jul 23rd, 2011

    Didn't sleep well last night

    400 FR
    2009 best time 4:34.77 in B70
    Went 4:32.36 Got 2nd Ross went 4:30.9

    1:04.02 30.51 33.51 1:04.02
    2:13.89 34.70 35.17 1:09.87 2:13.89
    3:24.90 35.34 35.67 1:11.01
    4:32.36 33.78 33.68 1:07.36 2:18.47

    2:18.47 - 2:13.89 = 4.58

    50 FL
    Went 27.35 today
    2010: 27.48
    Tried to turn over fast
    Good start & SDKs
    2nd 25 felt sloppy & choppy
    Had a good touch

    Had about 5 min rest then was back up on the blocks for the

    100 BR
    Went 1:17.58
    36.26 41.32
    Felt tired from lack of rest between events

    200 FL skipped it to rest up for the

    200 IM
    Went 2:20.63
    2010: 2:18.48, but was fresh, & today was after a 400 fr, 50 fl & 100 br
    followed my usual race strategy
    37.98 1:08.12
    32.02 1:12.51

    4 x 50 mixed medley relay
    Bk me 29.36
    Br David 32.7
    Fl Mary 33.7
    Fr kendal 30.0

    Had a big late lunch at chuys
    Throat feels a bit sore

    Tomorrows line up is

    Sun Jul 24th

    100 FL,

    50 BR,

    200 BR,

    50 FR,

    No relay

    800 FR might scratch

    South Central Zone Mens LCM Records

    Updated July 25th, 2011 at 04:56 PM by ande

  20. Tapering is fun!

    It was another balmy morning here in the city. I swam the early lcm workout at AG, and the air was heavy and hot even before sunrise as I headed over. The tri group wasn’t there, so we had all 8 lanes to ourselves for the first hour—that almost never happens. Since I’m usually the first to scoot over into an empty lane, and since I was doing my own taper thingy, I ended up with my very own princess lane for the majority of my workout—very sweet!

    Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 200 d/s by 50)

    4 x 50 FR @ 1:00 desc 1-4 [49, 42, 38, 36]
    200 easy FR
    4 x 50 BK @ 1:05 desc. 1-4 [53, 50. 45, 41. On the last one I thought I hit my finish pretty well, but Craig said I could have taken an additional stroke and hit it perfectly, so I spent some time working on my backstroke finish—good opportunity for that with the lcm flags set up this morning, and not having to worry about running into anyone at the wall. I did 4-5 finishes, and got braver about stroking rather than gliding into the wall and not flinching on that last stroke. I found that I actually have a good sense of where the wall will be, I’m just kind of cowardly about running into it. )
    200 easy FR w/ BK finishes

    400 “virtual” IM [I did select portions (mostly transitions and turns) of a 400 IM the correct stroke at race speed, the rest easy FR or BK while rehearsing technique keys and self-talk that I plan to use during the race. I guess this is a sort of active visualization.]

    200 easy

    2 BR dives from block, fast breakout, rest of 100 easy
    2 BK starts from wall + breakout [I was pleased to find that I could do decent BK starts without the block—these might suffice since I’m only doing a 200 BK at nats.]

    At 7am the kids team came in, so we had to consolidate into our usual 5 lanes. By this time more masters had rolled into workout, so I ended up in a lane of 6—still not bad.

    16 x 50, 4 of each stroke descending, @ 1:05
    [I did 3 x 50 drill + 1 x (25 sprint, 25 easy) on FL and BR, 2 x 50 easy + 2 x (25 sprint, 25 easy) on BK and FR.]

    500 warmdown + got out early

    I felt good in the water today—it felt fun to do a bit of all-out short sprinting in the nice deep pool! I also got some taper guidance from Craig—I wasn’t sure if I should be looking to cut down yardage to the same levels I had in other seasons, or proportionally more based on my increased weekly volume this year. He said cutting to about 40% of one’s pre-taper weekly average was a good general guideline. I did more than that this week, but will aim to go about 10-12K next week. I’m also making progress on getting through my meet prep list—I think I’ll be able to fit everything in by the time I leave for nationals Monday week.