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  1. Sarasota Y Sharks Masters 5:30 AM Workout -05/05/11

    by , May 4th, 2011 at 06:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:30
    2 X 150 2:40
    3 X 100 1:40

    4 X 200 3:30
    2 X 50 moderate 1:00
    3 X 200 3:30
    4 X 50 build 1:00
    2 X 200 3:30
    6 X 50 fast 1:15
    1 X 200 fast -
    1 X 100 easy -

    5 X 100 kick 2:15

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  2. Wednesday, 5/4/11

    by , May 4th, 2011 at 05:41 PM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    Warm up
    300 free and back
    3 x 100 free/1:50 Build
    4 x 50 free/1:00 desc

    Main Set: Swim Back
    1 x 200/3:45 smooth build
    - 3:20
    4 x 50/1:05 strong
    - ave 45
    1 x 200/3:45 smooth build
    - 3:20
    4 x 50/1:15 stronger
    - ave 43
    1 x 200/3:45 smooth build
    - 3:20
    4 x 50/1:30 strongest
    - ave 43

    8 x 25/45 SDK under water - w/fins
    - was going about 15 m uw then flutter kick on surface to wall

    Warm down
    200 ez free

    Total: 2400 meters
  3. Wed., May 4

    by , May 4th, 2011 at 05:21 PM (The FAF AFAP Digest)

    Warm up:

    600 various


    10 x 50 free w/paddles @ :50

    15 x 50 @ :15 RI:
    4 x 50 fly drill
    50 scull
    4 x 50 back drill
    50 scull
    4 x 50 breast drill
    50 scull

    30 x 25 shooters w/monofin
    -- back/belly/twirling
    -- worked on body dolphin and DPK
    -- fewest kicks per length: 5

    50 EZ

    Speed Drills:

    10 x "25s" @ :30
    -- with fins, dive down to bottom, squat jump off bottom in streamline & dolphin kick fast until suit is out of water
    -- I was in 12 foot depth

    50 EZ

    5 x 75 w/fins
    1st 25 = dolphin kick down to bottom of pool @ 12.5 w/kick board, squat jump, and fast flutter kick to the wall
    2nd 25 = shooter on back
    -- not so easy right after the first 25
    3rd 25 = EZ DAB
    25 EZ

    18 x 25:
    6 x 25 power breast pull w/buoy
    6 x burst doggy paddle drill + cruise
    6 x burst backstroke spin drill + cruise

    100 EZ

    Total: 3900



    Didn't really use the pace clock much today. No need to really when you're doing drills. I dug out my monofin again. I hadn't used it for awhile because it hurt the top part of my right foot. It didn't bother it too much today, except toward the end of the 30 x 25 shooters.

    My shoulders and upper back are a bit sore from yesterday's med ball slamming. It seems so easy at the time, but you can pay for it later if you overdo. Think I'm going to hit the foam roller tonight. Hopefully, yoga + team practice tomorrow.

    Strapless sculling:

    -- definitely going to give this a whirl

    Band kicking:

    -- also interesting

    Saw a weird sight at the pool today -- someone running along the bottom of the pool in the deep end with a weight. Interesting way to do shooters.

    Updated May 4th, 2011 at 07:13 PM by The Fortress

    Swim Workouts
  4. Wed May 4th, 2011 LCM

    by , May 4th, 2011 at 04:09 PM (Ande's Swimming Blog)
    Wed May 4th, 2011

    tooth still hurts, tomorrow I get my right side wisdom teeth removed, I'm not supposed to eat or drink past midnight

    this summer I'm going to train for 50's
    Time to get strong and fast.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, LCM main pool
    6:30 to 8:00 dove in around 6:33ish
    wore b70 jammers
    swam with Mike Nate todd, kellie, & Michael Lovato
    beside jim

    2 rounds of 150 fr 50 double arm bk 150 fr 50 k

    Main SET:

    4 x 300 fr on 3:15 skipped a 100 in 2nd one

    6 x 50 on 1:00 16 strong strokes fl

    4 x 200 fr on 2:50 skipped a 50 in 3rd one
    went 2:27 on 4th

    6 x 50 on 1:00 16 strong strokes bk

    4 x 100 fr on 1:25 went 1:10 on #4

    6 x 50 on 1:00 16 strong strokes br

    assigned 600
    did 4 x 50 fr desc
    went 29 on # 4

    next meets

    Jul 22 - 24, 2011
    2011 South Central Zone Long Course Championship
    Shenandoah (Houston), TX

    August 3 - 6, 2011
    2011 USMS Summer Nationals LCM
    Auburn University, Auburn, AL
    Swim Workouts
  5. Wed 5/4 - Solo swim

    by , May 4th, 2011 at 03:59 PM (Dan's hobby/obsession)
    Marathon/schmarathon -- I felt like swimming some 200's today and working on some breaststroke. I guess it's reading all the reports from Nationals - I'm finding it very difficult to transition to low-yardage workouts to just maintain my stroke.

    Warm up:
    500 swim - every 4th length backstroke
    10 x 50 kick 1-8 @ 1:00 alt free/fly, 9 & 10 breaststroke @ 1:10
    5x100 pull w/ arm paddles, odds free @ 1:30, evens Breaststroke @ 2:00
    500 breaststroke - 100 no fins/200 fins/ 200 no fins -- I'm starting to get the hang of the breaststroke fins and I think my timing & kick are improving.

    Main sets:
    10x25 @ :30 alt. back/breast
    3x50 @ 1:00 ba, br, free
    3x200 @ 2:40 (2:20 - 2:25)
    8x25 @ :30 alt. back/breast
    4x50 @ 1:00 alt back/ breast
    3x200 @ 2:30 (2:20 - 2:25)
    6x25 @ :30 alt. back/ breast
    5x50 @ 1:00 back/breast/back/breast/free
    200 for time - 2:13 .... Yep, I broke the pattern. I was going to take a shot at 2:20's, but after dragging myself to the wall at the end of the last round, I decided I'd just try to swim a strong 200 to end the day. Although it wasn't as fast as I had hoped, I felt strong and was able to finish with a good kick.

    300 cool down

    4,900 SCY -- 1hr 25min

    Updated May 4th, 2011 at 04:00 PM by larsoda (add yardage & time)

    Swim Workouts
  6. IM Day

    by , May 4th, 2011 at 03:56 PM (Year Three: The Road Back)
    Going into today's workout, I had already decided to do heavy fins and concentrate on keeping my stroke good - rather than getting too tired and having my stroke get totally screwed up. So... I had my fins on for the kick set, as well as the fly & back portions of the main set. I did take them off for the breaststroke/free rounds. Here's what I did:

    400 Warm-Up
    6 x 100 Kick on 2:15
    6 sets:
    - 1 x 100 Drill Cycle on 2:20 (fly, back, breast, fly, back, free)
    - 1 x 100 Stroke on 2:00 (fly, back, breast, fly, back, free)
    - 4 x 25 Stroke on :40 (same rotation as above)
    400 Cool-Down
    Total Yards - 3200

    After the longer days on Monday and Tuesday swimming, combined with the drylands on both days, I decided not to do any drylands today and simply let my body rest a bit. Tomorrow is scheduled for both swimming (roughly 3500yds - with half of that being a happy kick-fest; should be fun) and dryland.

    Now, I'm in the calm before the storm that will be the rest of the day. Between picking up kids from sports to rock climbing practices to doctor's appointments, once the afternoon really gets underway, it won't stop for quite a while. I'm trying to take advantage of the few minutes between when I got home from work and when the youngest will get off the bus. Even then, I'm not quite sure what to expect. My youngest apparently was in a "collision" during recess and is foregoing tennis practice because of an aching head. I guess if anything's actually wrong, it's a good thing she already is seeing the doctor tonight, eh?

    Enjoy your afternoons and happy swimming!
    Swim Workouts
  7. Tuesday, 5/3/11

    by , May 4th, 2011 at 02:29 PM (A comfort swimmer's guide to easy swimming)
    Switched to the outdoor pool this week. It's finally open!!

    Warm up (1100)
    400 free and back
    6 x 50/1:00 ds 3 1- 3 free; 4 - 6 back
    4 x 100/2:00 smooth, 25 free/50 back/25 free

    Main set (1200)
    Swim following 3 Times:
    1 x 200 free/3:30 smooth, build
    - was going 3:02-3 on these
    4 x 50 back/1:00 ez ds
    - from just over 50 to around 47-8

    Drill - Swim (400)
    2 x 200/30sr, 25 Drill/25 Swim
    Any Stroke or IM
    - did IM, 1st time through as drill/swim, 2nd time as kick/swim

    Warm down
    100 easy

    Total: 2800 meters

    It was nice to be back outside. Especially after swimming outdoors in AZ for the last few days. Pool needs to be cleaned though. Kind of like OW swimming with the crap on the bottom and water that appears slightly muddy.

    Updated May 4th, 2011 at 08:02 PM by poolraat

  8. Wednesday, May 4, 2011 5:00am

    by , May 4th, 2011 at 11:44 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    300 Free Pull
    100 Kick
    200 Fly Drill

    4 x 150 Free w/ training fins @ 2:15
    (50 Swim drag legs/ 50 Kick Fast/ 50 Swim w/ Fast Kick)

    100 Free

    4 x 125 Free @ 1:45 (held 1:23s and felt good)

    200 IM

    5 x 100 Free @ 1:15 (first one 1:02, others 1:04s)

    100 EZ
    2800 Yards

    I'm feeling really good in the water now with the yardage back up to normal. Let's return to Nationals and repeat all the swims again, I'm sure I'll have a much better result.
  9. 7th day... no power :(

    by , May 4th, 2011 at 10:51 AM (Pete's swim blog)
    It's been a whole week now. This is the hard part because 95% of the county has power... even parts that were hit by the tornado have power now. Everyone keeps saying "I'm sure you will have power soon." That's easy to say when you've had a hot water and heating/cooling for the last 3 days. I try to keep it all in perspective. Could be a lot worse and they are trying to make me feel better. Sometimes it feels like the power company has it in for us. But, we did lose power long before anyone else and there is likely damage to our substation that wasn't easily fixed. There's a decent chance we will be back on line today sometime... maybe.

    Nothing improves a bad day like a good swim. We did lots of 100s today. Descended them. I did OK but struggled at times. Here's the workout:


    400 Warm up

    2 times through
    * 100 free - 1:30
    * 100 free - 1:25
    * 100 free - 1:20
    * 100 free - 1:15
    Not too bad... good warmup for what was to come.

    100 Easy

    2 times through
    * 100 free - 1:25
    * 100 free - 1:20
    * 100 free - 1:15
    * 100 free - 1:10
    Much harder. I missed the 1:10 by a couple seconds and could never recover completely. Finished 10 seconds off the pace.

    100 Easy

    100 free - 1:10
    100 free - 1:15
    100 free - 1:20
    100 free - 1:25
    100 free - 1:25
    100 free - 1:20
    100 free - 1:15
    100 free - 1:10

    Dave suggested we try it this way so that we had a little more time to recover for the last 1:10. Made the first 1:10, missed the first 1:15 and 1:20 but caught up at the 1:25s. Finished with two solid 1:15s.

    12 x 50 - 1:00 IM Order Kick/Swim

    100 Cool down

    (3700 Total)
    Swim Workouts
  10. Gave my legs a day off

    by , May 4th, 2011 at 08:32 AM (Mixing it up this year)
    Today was a distance day and it felt good.

    400 Free
    4x400@6:00 Free w/paddles & bouy desc 1-4 went 5:42, 5:40, 5:37, 5:30
    500 Free kick w/fins as 25easy/25mod/25fast
    5x200@:300 Free w/paddles & bouy desc 1-5 went 2:50, 2:48, 2:45, 2:41, 2:35
    300 Free EASY

    Total 3800 yards most I have done since first day of Y Nationals
  11. Sarasota Y Sharks Masters 5:30 AM Workout -05/04/11

    by , May 3rd, 2011 at 06:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    3 X 200 3:20
    3 X 150 2:15
    3 X 100 1:30

    4 X 100 kick 2:15
    6 X 50 kick 1:15

    4 X 250 IM 4:30
    Rotate extra 50 in IM order

    1 X 200 3:20
    4 X 100 1:40
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. Nationals Recap

    by , May 3rd, 2011 at 06:08 PM (A comfort swimmer's guide to easy swimming)
    I'm back finally. Although I could have gone to the hotel's business center and kept this updated the room was very hot and uncomfortable so I just decided it could wait until I got home.

    We (my son and I) drove to Mesa on Wednesday and with the long drive we were unable to get in the pool on Wednesday.

    Thurdsay I went to the pool after the conclusion of the distance events and did a workout that basically was my meet warm up. Total yardage about 1200 yards.

    This was not a good day. They were running way faster than the timeline and we didn't get to the pool early enough. Didn't have enough time to get my usual long warm up and was not comfortable for the rest of the day. And the warm up pools were so crowded that it was nearly impossible to do anything but swim at the same speed as everyone else. Couldn't kick or do sprints.

    50 Fly - 31.27
    This was about a second and a half off my best (29.86). I just didn't seem to ever get in a good flowing rhythm. Had a good start and turn and breakouts were timed right. Just not fast enough on the swim. Need to work on faster turnover without spinning. Cool down swim: 300 easy

    200 Back - 2:37.39
    I was really disappointed with this swim. I had expected to go a LOT faster. I felt good during the swim and didn't think I was going that slow and was really surprised at the time. The good side of it is that my splits were ok. No big range between fastest and slowest and no big drop off from the 1st 50 to the last. But I was about 2 seconds per 50 slower that I thought (and my training indicated) I could do. Maybe I should have continued doing the broken swims and pace work right up to just before I left for the meet.
    Cool down swim: 300 easy

    50 Free - 28.18
    This is almost 2 seconds slower than what I did last year (26.32). I just don't seem to be getting a good fast turnover with my stroke. Kick was good and strong though. Start and turn were good.
    Cool down swim: 500 easy

    Made sure to get there a lot earlier so we could eat, relax a bit and then get a good warm up. The pools weren't quite as crowded and I was able to get my usual warm up routine in. Then sat in the shade until just before my race, when I got back in the water and did a short warmup. Then went to the start area to wait for my heat (about 10 min).

    100 Back - 1:11.00 (35.16-35.84)
    Again I felt really good, had good start and turns and stayed away from the lane lines. Was just slower than I had hoped for (I did 1:09.36 last spring). Splits were good. But I think I need to get out faster, maybe like I'm doing a 50. Something to work on. Perhaps more broken 100's at race pace in the month leading up to the meet.

    This was my only event of the day. Did 400 easy cool down swim after.

    Like yesterday we got there early enough that we had time to eat and relax before getting in for warm up. Was able to get a good warm up and followed the same basic routine as yesterday.

    50 Back - 33.27
    I had a great start, good underwater and breakout and then totally pooched the turn! My feet slipped on the wall and I had NO push and I was up before the flags. I watched the video this morning and when I rolled over to turn, I ended up at an angle to the lane instead of square to the wall. So my feet slipped to the side and I had no push. I guess I need to practice more turns at all out speed! The up side is I was the last in my heat to breakout (at just past midpool) AND I was ahead of everyone in the heat until the turn!
    Did 400 cool down swim.

    100 free - 1:01.92 (30.27-31.65)
    I went 1:00.04 last year.

    I felt good and had a good start and turns. I thought I had a good kick going too, but in watching the video there wasn't much indication of that. Need to work on more sustained sprint kicking. Splits were good again but I should be out under 29. And I noticed while watching the video that my turnover is really slow. Again, like I said earlier, I need to work on getting a faster turnover without spinning.

    Finished the meet with a 400 cool down swim.

    All in all I think it was a good meet even though all my times were off my previous times and did not meet my expectations. I guess not being able to wear the body suits (and age? NAH!) is a factor, though others are swimming as fast or faster without them.

    Although I was disappointed that I didn't swim the times I felt I was capable of, I had a good time. It was fun to see old friends and make new ones. And it was really awesome that Jared went with me and swam well. He placed in 4 of his 6 events with his best finish being 2nd in the 200 Fly.

    Updated May 4th, 2011 at 09:34 AM by poolraat

  13. Tuesday, May 3

    by , May 3rd, 2011 at 04:55 PM (The FAF AFAP Digest)

    med ball slams, 15-20 minutes in racquetball court
    extreme angle isometric squat, 6:00
    overhead squats, 45 x 2 x 10
    power wheel roll outs, 3 x 15
    power wheel pike ups, 2 x 10
    push ups, 2 x 15
    long arm crunches, 2 x 25
    knee tuck jumps, 2 x 10
    box jumps, 10
    altitude drops, 10
    RC exercises


    Warm up:

    700 various

    10 x 25 shooters

    Main Sets:

    5 x through:

    100 free w/paddles @ 1:30
    100 flutter kick w/board @ 1:45
    50 russian breast drill @ 1:00
    50 dolphin kick w/board @ 1:00

    -- I love swimming aerobic free with paddles. If it wasn't so hard on the shoulders, I'd use them much more frequently.

    50 EZ

    10 x 50 drills @ :15 RI

    -- Wanted to do some more, but my calves were cramping.

    50 EZ

    Total: 3050



    This is the first day in about 2 weeks where I felt I was just dragging from allergies instead of sick from allergies. And the first time I've managed a double in ages. Still feeling sprint impaired, but hopefully that too will pass. We're supposed to have a rainy May, so that should help.

    I'm also feeling slightly sorry for myself that my team won't have practices this summer b/c of the pool closure. The summer is usually a nice break from swimming solo so frequently and it's nice to get in some actual long course training. Boo hoo. I'll be faking it at Auburn. (As a result, I'm going to focus on fast 50s and just survive the 100s.) Hopefully, I can meet up with Speedo and Jazz some the next few months.

    The latest on Dara:

    Kicking with drag socks:

    WSF Response to NYT article on Title IX:


    Updated May 3rd, 2011 at 07:43 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  14. Tue May 3rd, 2011

    by , May 3rd, 2011 at 04:52 PM (Ande's Swimming Blog)
    Tue May 3rd, 2011

    I am miserable as I write this,
    I have a terrible tooth ache. My lower right molar broke a while back, got it filled, filling fell out, got it filled again recently.
    Now it hurts under the filling & especially hurts when I tap the filling.

    Also, my teeth hurt in Mesa, not just the molar, but several others. I think there was a trace element in the water that really bothered them.

    I've set an appointment for this Thu to get my right side wisdom teeth removed

    did not train Monday
    traveled home

    this summer I'm going to train for 50's
    Time to get strong and fast.

    Subscribe to Ande's Swimming Blog

    quick lift, 1 warm up set, 1 training set

    Whitney Coached
    UT, scy diving well
    6:30 to 8:00 dove in around 6:40
    wore b70 jammers
    swam with Nate & Brandon
    beside todd, ned, Jim & Larry

    did around 200

    Main SET:
    assigned 4 x 100 fr on 1:20
    did 4 x (25 easy, 50 skip, 25 strong)

    assigned 4 x 75 br on 1:10
    did 4 x (50 easy fr 25 br strong)

    4 x 50 bk on 50

    4 x 25 fl on 30

    4 x 200 IM on 3:00 desc
    drilled the fl

    4 x 25 fr

    4 x 50 br

    4 x 75 bk

    assigned 4 x 100

    assigned 800 fr
    did 8 x (25 easy, 50 rest, 25 strong)

    assigned 8 x 100
    did 8 x (25 easy, 50 skip, 25 SDK fast)
    Swim Workouts
  15. Back in the pool - and got a hot shower!

    by , May 3rd, 2011 at 01:23 PM (Pete's swim blog)
    Felt great to swim again. I don't think I've been away from a pool for 6 days since I started swimming 2.5 years ago. Still don't have power but the cell tower near my house is back up and I don't have to worry about bad quality calls anymore. We only did a little over 3K today and it hurt. I got some exercise playing with kids this week and moving trees but it isn't near the intensity of our morning swims. There's a reasonable chance we will have power today. Homes within a half mile of us have it but the limiting factor seems to be how much power TVA can divert to us. They are working hard to get more capacity in but nobody knows the exact timeline.


    400 Warm up

    6 x 50 Free - :45

    8 times through
    * 100 free - 1:15 (evens pull)
    * 100 Kick - 2:15
    We pushed hard to make these on 1:10. I was usually 1:10 to 1:12. Dave B was doing 1:00 to 1:05. Good set... kick allows for some recovery but not too much. Had to keep pushing hard to make the 1:10 every time.

    75 Easy

    12 x 50 - 1:15 from dive, IM order

    125 Cool down

    (3100 Total)
  16. Tuesday, May 3, 2011 5:00am

    by , May 3rd, 2011 at 01:06 PM (Fast Food Makes for Fast Swimming!)
    Getting back at it again. I got back into the state of Washington at about 4:00pm Monday afternoon, and drove home the 2 hours from the airport just in time for my daughter's parent/child swim class which was relaxing after the weekend. The 83 degree YMCA water was hot on my skin after the pool temp from Kino, and the sunburn on the skin.
    After the lesson I got in a stretched out about 1000 yards, this was mainly my cool down from after the meet.

    Tuesday warmup:
    400 Free
    400 Pull
    200 IM Drill

    16 x 100 Free @ 1:30 - I just went at a nice consistent pace around 1:09s. Nothing too hard, but not too easy either. When I finished the set I was actually breathing pretty hard.

    1 x 400 Free Pull

    1 x 100 Back EZ cool down
    3100 Yards

    I'm feeling good after getting the yardage in this morning. Just need to maintain like this as much as possible. I have a LCM showdown with the age group kids in two weeks May 14-15. I've got a few tough events too, 400 IM and 200 Fly LCM are both I haven't done a 400 IM LCM as a masters swimmer yet, but I might as well get one in the books. The 200 Fly should be better than last weekends showing at least. Just think of it as a BIG 100.
  17. Should Have Been Distance Day... Whew!

    by , May 3rd, 2011 at 12:49 PM (Year Three: The Road Back)
    There's a French proverb that says "One may go a long way after one is tired." That pretty much sums up my day today... and I just keep putting one foot (or one arm at the pool) in front of the other. What I wouldn't give for a little bit of . After being up late on Sunday night with my daughter and then up late again last night with her - trying to help her get an engineering project thought through for school - I hit the pool this morning really tired. I was not exactly looking forward to the 4200 yards that were slated for today. However, the 4200 yards was simply not to be....

    The lifeguard never showed. My lane mate and I ended up sitting in the hall outside the pool for about 15 minutes until another Y member, who just happens to be a lifeguard, came to work out and agreed to give up her workout and guard the pool. She was really a gem this morning! And, we got to swim - albeit a bit later than anticipated. Here's what we ended up doing:

    400 Warm-Up
    4 x 200 Free on 3:00 (steady pace)
    4 x 50 Free on 1:00 (faster pace)
    4 x 350 Pull on 6:00 (1>4)
    3 x 200 Kick on 3:00 (negative split)
    Total Yards - 3400

    The "real" workout was to pull 4 x 400, but after yesterday's 4300 yards, I just didn't have that in me. I did 350s instead in order to keep on the same interval with my lane mate. Then, after my shoulders were totally exhausted, I kicked the negative split 200s instead of swimming them. I just didn't have anything left. There was another 200 before a 400 cool-down originally scheduled for today. Alas (or maybe woo-hoo), I was out of time and had to get back to the house. I'm just hoping to get a good night's sleep tonight and be able to rest up a bit.

    Of course, saying that I need to rest, it's pricking in the back of my mind that today is a scheduled NFL Training Workout day on the Wii. I must say, I am really enjoying the workouts, working up a sweat, and can feel my jumps improving (which I hope will translate to better block starts). The nice thing about the 60-day challenge is that I have not missed a scheduled workout in the 8 days that I've been doing it (not every day is a workout day, by the way) and have been much more faithful to dryland work than before. Hopefully that trend will continue because I'm working on the premise that anything that makes me stronger (and push-ups, planks, and squats certainly count) will translate to faster times in the pool. My next scheduled meet is not for two months, so we'll see then how much effect, if any, this training has on my swimming.

    Wish I could take a nap, but I have to visit the dentist this afternoon. Think they'd mind if I snoozed while they cleaned my teeth?

    Happy swims to you!
    Swim Workouts
  18. Tues 5/3 - Swim with a local club

    by , May 3rd, 2011 at 12:16 PM (Dan's hobby/obsession)
    Sad to say, but the gas bill is starting to affect my choice of workout venue. I typically drive about 17miles to swim with the Monroe Y Masters on T/Th and sometimes Fri, but with gas near $4/gal. I've got to cut back on the driving a bit. So I decided to pop in with the new team that works out about a mile from my home. The proximity is great, but it is a new team and there are only a couple former swimmers there.

    Warm up:
    200 swim
    200 kick backstroke
    200 pull
    400 swim, every 4th length backstroke
    8x50 @ 1:00 odds 5 strokes free, 6 strokes back, evens free

    Main sets:

    4x100 pull w/#4 strokemakers @ 1:30 (sub 1:10-bilateral breathing)
    4x100 swim @ 1:30 (1:05-1:07)
    12x25 @ :30 odds fast IMO, no free, evens easy free
    4x100 kick w/fins on side - :15 rest
    4x100 IM @ 1:40 (1:20 - 1:25)

    200 cool down

    3,500SCY - 1hr 5min

    I'm a bit ambivalent about this workout. There was some variety, but the sets were so short that I never really got dialed in on anything. With the slower intervals, I figured I should ratchet up my intensity level a bit. 85-90% RPE, not sprinting, but breathing semi-hard at the end of each 100.

    I also added on the 4x100IM at the end to round out the day. They felt OK, but I've still got a lot of work to do on breaststroke if I'm ever going to be "competitive" in the IM.

    With any luck, the rain will let up some time this afternoon & I'll get in a few miles running. 33 days until the marathon, so I've got to log a bunch of miles in the next couple of weeks.
    Swim Workouts
  19. I am determined to be able to sprint and that means KICK!

    by , May 3rd, 2011 at 08:31 AM (Mixing it up this year)
    I am once again working on my kick without the aid of the fins. Maybe by August I will be able to sprint again.

    10x100@1:45 Free took a while to loosen up my back
    5x100@1:45 Free to Back 4f, 3f/1b, 2f/2b, 1f/3b, 4b I can probably drop this interval next time to 1:40
    200 Back kick felt like it took forever but it was about 7 minutes not good
    5x100@1:30 as 50Free/50Back w/paddles held 1:27's
    100 double arm back
    100 back 10 kicks then stroke
    100 back underwater recover alternate sides by 25
    500 Free w/snorkle every 3rd 25 kick

    Total 3000 yards
  20. Nationals Recap

    by , May 3rd, 2011 at 01:16 AM (Fast Food Makes for Fast Swimming!)
    Overall, I had a good time at the Nationals meet. I had a few good swims, but for the most part I was hugely dissappointed by my results. I felt that I could have performed much better, and this was basically my own fault...I tapered too much and lost my endurance for the longer races altogether. Oh and learn. At least I had season best swims in all events, and a few were even masters swimming bests.
    I've got a few videos that I need to upload, and they'll be here soon.
    I also did get to meet Elaine at the meet as well. She's a very good cheer person!

    200 Fly - 26.52/30.67/33.14/36.79 = 2:07.12 was a best masters time by .6 seconds, but I should have been able to bring back my last 2 50s in 31s/32s if all had gone well. Oh well. I finished 8th place
    [nomedia=""]YouTube - 4-30-11 200 Fly Mesa Nationals[/nomedia]

    YouTube Doubler - 200 Fly PNA vs. 200 Fly Nats

    100 Back - 29.86/31.68 = 1:01.54 was a best masters time by a full second! I was happy with the race, other than the fact this was an OUTDOOR MEET IN ARIZONA!!! That sun was horrible!! I was able to beat 3 people in my age group though (does it count that 2 of them were N.S.???)

    200 Free - 25.67/28.76/30.17/30.33 = 1:54.93 was a best time for the season, .5 seconds slower than last year's time. I felt crummy on this race after the first 50. It was windy during the race and the water was splashing from my lead arm and I was breathing in a lot of water vapor mist that normally I don't have to deal with. That part sucked...
    [nomedia=""]YouTube - James Adams 200 free, Mesa Nationals[/nomedia]

    Courtesy of Patrick Brundage (pwb) - Thank you!

    500 Free - **note: make sure you're sitting down before viewing these splits!
    26.19/29.61 (55.80)
    33.31/32.19 = 5:14.22 11th place by 0.5 seconds! Missed a medal, not that this swim was deserving of a medal IMO. Still it was a season best time.
    I was in 3rd place at the 100 which is great and about where I wanted to be, body couldn't handle it this time.
    [nomedia=""]YouTube - 5-1-11 500 Free Mesa Nationals[/nomedia]

    100 Fly - 26.28/30.56 = 56.84 masters best time by 0.6 seconds. I was happy with it, but thought I could've gone a little faster.
    [nomedia=""]YouTube - James Adams 100yd Butterfly[/nomedia]

    Courtesy of Elaine Krugman (ElaineK) - Thank you!

    200 IM - 26.70/33.17/38.83/30.12 = 2:08.82 Best masters time by 1.5 seconds. Finished in 9th place, but someone DQ'd so I got 8th! I was happy to end the meet on a good note. Very happy with the swim, though my freestyle was dragging at the end and I couldn't finish as fast as I had hoped to.
    [nomedia=""]YouTube - 5-1-11 200 IM Mesa Nationals[/nomedia]

    Time to get back in the pool and train train train. Got to break this taper. I've got a LCM meet in 2 weeks swimming USA-S, and should be fine. I'm just going to get back in the pool and hit it hard, seems to make me swim the best anyways.

    Updated May 10th, 2011 at 01:24 AM by jaadams1

    Daily Practices , Meets