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  1. Speed work, wish this sinus drainage would end

    by , January 6th, 2014 at 07:34 AM (Mixing it up this year)
    Still fighting sinus drainage more in the lungs now than the sinus headaches I had. Still swimming thru it.

    500 free
    4x25@:10RI scull w/snorkle
    8x50@1:00 IMO
    50 EZ
    3x(4x25)@:45 burst & cruise rounds 1&3 free 2 fly
    50 EZ

    2 times thru Round 1 free, Round 2 kick(w/zoomers)
    50=>at 200 pace @1:00
    100=> 50 at 100 pace + 50 smooth @2:00
    1st 200=>100 smooth + 50 at 100 pace + 50 smooth @4:00
    2nd 200=>fast broken at 50 for :05RI @4:00
    3rd 200=>EZ@4:00

    200 free EZ w/snorkle
    200 free kick w/zoomers

    Total 3300 yards
    Swim Workouts
  2. Sunday, January 5, 2014 2:15-3:00pm

    by , January 5th, 2014 at 11:01 PM (Fast Food Makes for Fast Swimming!)
    We finished up for the day, and got a majority of the debris cleaned up and the house put "back into place", so I was able to break away and relax in the pool for a bit. It wasn't exactly a relaxing swim, as I was fighting the public swimmers open swim across the laneline from me. Twice getting large balls landing in front of me, or near me. I had to toss those aside...AWAY from the perpetrators. The guards are always yelling at them to keep the balls out of the lap lanes.

    I rushed this in in 45 minutes, trying to go for yardage and intensity at the same time.


    200 Free

    6 x 100 Free Pull @ 1:20 (1:06/1:06/1:05/1:05/1:03/1:03)

    6 x 100 SDK w/ short fins on back @ 1:25
    These actually got a bit tough on the last couple...legs were dying

    100 Free EZ

    4 x 50 Fly Fast @ :50
    went :30, :30, :31, :32 <--hurt a bit on the 4th one
    100 Back EZ

    1 x 75 Free Pull @ 1:00
    1 x 75 Free Pull @ :55
    1 x 75 Free Pull @ 1:00
    2 x 75 Free Pull @ :55
    1 x 75 Free Pull @ 1:00
    3 x 75 Free Pull @ :55
    1 x 75 Free Pull @ 1:00
    2 x 75 Free Pull @ :55
    1 x 75 Free Pull @ 1:00
    1 x 75 Free Pull @ :55

    50 EZ and the guard kicked me out since it was time to close down.
    2900 Yards
  3. 100s meet

    by , January 5th, 2014 at 09:29 PM (Alex's swim journal)
    So... my all 100s meet was this morning... and the results are in. I'm way out of shape. And I don't like sprints. But at least I didn't have to do any 200s or long distance; a good thing, because I really am not in the kind of condition I was in at the end of the summer. The low volume workouts have taken their toll. I didn't taper at all for this meet (why taper when I'm still trying to up the daily yardage), so I shouldn't have expected too much, but I'm still a little disappointed that my fly and back times weren't faster.

    Here's how it went down:

    100 free = 1:11.5 (0:03.5 faster than my seed of 1:15)
    100 fly = 1:32 (also my seed time)
    100 IM = 1:28 (seed time was 1:29)
    100 back = 1:31 (seed time was 1:25... :06 off!)
    100 breast = 1:48 (seed time 1:50)

    So now I know where I am and where I need to go. The practice yardage has to go up so I can perform well on more than a couple of events per meet. And I'm going to do a lot of that yardage at aerobic pace working on technique to keep building the base, but I also see a lot of interval 200s, 100s and 50s in my near future. Backstroke and fly yardage have to go up if I'm going to bring my 200 times down.

    I think I was in my best shape a few months back when I was doing long sets of 50s at 200 pace. And 100s-200s at an aerobic pace with short intervals. Will have to go back to that.
  4. Grandma Got Run Over By A Swim Team (01/04/14)

    by , January 5th, 2014 at 11:50 AM (Trying to Train Smarter, Not Just Harder)
    So I think that's gonna be the new name of my blog, cuz that's about how I feel most of the time!! It has been busy busy busy around our house - had loads of company for the holidays, and then daughter #2, had her #2 on NY Eve - bringing my total of grandkids up to 7 now. She had a scheduled c-section & wee've been babysitting big sister & running back & forth to the hospital, etc. Went back to work on Monday, after two weeks off, and I feel like I'm being punished for taking a vacation - so much paperwork to catch up on!!

    So it's been very weird, weather wise around here - some days as hot as 75, some days as cold as 27 - scheduled to get down to 15 Tuesday morning, and workouts are held outside, unless it is below 30, and then they are canceled - unless it's a Saturday, in which case we have an alternate venue. Didn't know that until today's swim, but that's all right. Swam at 3pm SCY, and I don't think I've ever done a 5000 y workout in as short a time. Here's what we did:

    600 back/free
    500 pull, speed-play by 50's
    500 drill/swim by 50's
    300 fly/free by 50's (I did breast, as my shoulder doesn't appreciate fly right now)
    200 kick
    100 choice
    30 x 100 @ 1:20. Ridiculous. I did 10, rested one, then 9, changed lanes, did 8
    Was coming in around the :17 at the end there. Geez..
    200 easy. Two lanes over, there were two very young men coming in at the :00 and :01 on the last 10 of these. MOST impressive. They aren't even considered the Big Dogs around here. Times have changed.

    On the bright side - I DID do 27 of them, which I think, is pretty good. More than necessary, but Winter Madness (that's what I call it anyway) ends on Monday.Yea.
  5. Jan. 3-4

    by , January 5th, 2014 at 11:02 AM (The FAF AFAP Digest)
    I was sick with the malaise that seems to be going round and missed a couple days of training. I was able to paddle around a bit on Friday:

    Friday: Swim/SCY/Solo @ Sewickley

    600 various
    100 scull
    7 x 100 w/fins @ 1:45
    odds = DPS free w/paddles
    evens = kick w/board
    50 EZ
    6 x 25 burst SDK+ cruise
    50 EZ
    9 x 50 @ 1:00
    --3 x back, breast, back breast + 50 EZ
    5 x 25 shooter + 25 EZ w/fins @ 1:00
    40 EZ
    20 x 25 kick w/board, half AFAP @ :30
    100 EZ

    Total: 3050


    Saturday: Drylands

    I used a free guest pass to try out LA Fitness, which is only 10 minutes from my house. My other options for weight training are far away (Sewcklely) or semi far (Rivers Club) and with the latter I get killed on parking fees. LA Fitness is only $29.99 per month, so I may join for convenience sake. The facilities are better as well.

    RC/Scap ex
    long arm crunches, 2 x 50
    flutter kicks on bosu, 2 x 50
    captains chair leg raises, 15
    russian twist on incline bench w/plate, 2 x 25
    row, 80 x 1 x 8, 90 x 2 x 8
    good mornings, warm ups, 65 x 3 x 8
    rear delt fly, 560 x 3 x 8
    explosive leg press, 155 x 1 x 5, 175 x 2 x 15
    supine bench press w/DBs, 40 x 3 x 8
    squat jumps w/bar, 45 x 2 x 8
    DB pull in plank position, 40 x 1 x 15
    fast push press on double cable machine, 35 x 2 x 30 (I ripped this off from a USC sprint training vid)

    Bikram Yoga, 90 min

    I didn't feel like making the long trek out to Sewickley -- where I would have been lucky to find 3 lap lanes and half the pool filled with screaming kids. So I decided to go to yoga 5 minutes from my house. The first half of the class felt pretty easy, the last half was hard to get through. The heat is such a barrier. I don't think I've gone to bikram for maybe 2 years. My balance was pretty awful. And I've definitely lost some flexibility with my lack of stretching this year.


    2013 year in Review/Looking ahead:

    1. I ended up with 371 miles, which surprisingly was more than 2012 (348) and 2011 (331). I attribute this to swimming more since I haven't been doing drylands.

    2. Great first 6 months: I was really pleased with my swims at Zones & Nationals this year. I think it was the best 1-2 punch I've ever had. Everything just clicked. I broke NRs in the 50 fly (SCY and LCM), 50 back (SCY and LCM), 50 free and barely missed them in the 100 back and 100 IM. And I swam all 9 sprint events in SCY for the first time ever.

    3. Sub-par last 6 months: Since June, I feel like I've only had two decent months of training -- Oct and Nov. December has been a complete bust with tapering, the holidays and the malaise. 2014 will be a rebuilding year. I've been pretty laser focused for most of my masters career. This summer and fall I lost focus for an extended period, and it took a toll. Not a big deal, but a lesson in what I need to do to be at or near the top of my game.

    4. I think my best swim was my 50 fly at Nationals -- 25.70. Ironically, my worst swim at a focus meet was the 50 SCM fly at NE Champs - 29.9.

    5. I really enjoyed having my daughter join masters and competing with her. We swam a bunch of relays together and grabbed some AA times. I was hoping we could swim some relays together at Zones this year, but she is out of the pool for awhile with a pinched nerve.

    6. Right now, I guess my focus meet for SCY is Zones, though the order of events is terrible for me. I'm not going to Nationals ins Santa Clara -- too far, pool too crappy. LCM will be a bust for me, as it often is. I'm going to Europe for two weeks in late June-July and will be out of the pool. I haven't had good success at Nationals trying to come back after similar vacations. However, I may go to LCM Nationals at U of Md just to see friends and swim a few 50s for fun. In the short term, I have the Albatross meet in mid March.

    7. Back to drylands -- I feel weak as a kitten and need to work on that! I plan to start seeing Ron D'Angelo, a trainer here, once a week to help get me on track and give me some new ideas.

    8. I am still not adjusted to Pittsburgh. I constantly feel frustrated with the lack of facilities and the amount of driving I have to do to get there. It's been a month of swimming in a sh*tty pool with Pitt closed and it's starting to get very depressing. The brand new beautiful high school just opened up. 5 minutes from my house and only open to the public for adult lap swim M-Th from 9-10 pm. Not helpful ...

    Belated Happy New Year everyone!!!

    Updated January 5th, 2014 at 08:15 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  6. Saturday 1/4/13

    Saturday 1/4

    "REMINDER: Add pwb to my Christmas card list!"
    - So I took pwb's advice and looked up St. Edward's School to swim at their pool. Low and behold, they are located only a mile and change from my condo and their practice times work almost perfectly with the college team's schedule. Practice started at 10, but I didn't arrive back at the condos until 10:45. Managed to dive in at 11, warm up on my own and then join the club team on their main set.

    AM only SCM (!)

    600 (200 swim/100 kick going 25 on back/25 R side/25 L side/25 surf kick)

    4x50 @ :50 DPS
    4x50 @ :50 FAST kick
    200 @ 3:00 build by 50
    200 @ 3:00 60/40 (60% FAST/40 % AE)
    6x25 @ :35 AE FR no breath
    100 @ 1:40 PINK
    100 @ 2:00 DIVE FAST
    RD1: FR - 59.3
    RD2: I.M. - 1:07.4

    400 EZ

    Total: 3300
    Swim Workouts
  7. Workout 01/04/14: morning

    by , January 4th, 2014 at 01:25 PM (Maple Syrup with a Side of Chlorine)
    Masters workout this morning, and the pool is even cooler! 80 degrees! Gotta love this artic cold weather pattern we're locked in to.

    200 swim/100 kick/100 pull (did an extra 100)
    4 x 50 Quarter's Strong

    400 neg split on 7:30 (did 500 w/ snorkel and ap)
    1 x 50 on 1:10 kick
    300 Pull on 6:30 (did 400 IM)
    2 x 50 on 1:10 choice (did kick)
    200 (swim/stroke by 50) on 4:00 (did 300 w/ snorkel)
    3 x 50 on 1:10 choice (did kick)
    150 Dolphin Dives on 3:30 (did 200 back - 2:29)
    4 x 50 on 1:10 choice (did kick)
    100 for time (:58 - FR from blocks)

    200 warmdown
    (Masters/Rec/2900 yds/75 min)

    We had a full pool at practice today, with eight people including myself! A couple of new swimmers, too! I found this workout from a while back, and thought it would be a good mix to start the year off right.
    Swim Workouts
  8. High chlorine and sprint work is an interesting mix

    by , January 4th, 2014 at 12:36 PM (Mixing it up this year)
    Had a great workout despite the high chlorine levels. I am thankful they didn't close the pool.

    500 free
    500 free kick w/zoomers
    4x25@:10 RI scull w/snorkle
    8x50@1:00 IMO
    50 EZ
    8x25@:45 shooters w/zoomers
    50 EZ
    6x75@:15RI w/paddles & snorkle as 25 scull/25 torque drill/25 free
    50 EZ
    8x25@:45 burst & cruise 1-4 free 5/8 fly
    50 EZ
    6x50@1:00 at 200 pace went 38,39,40,39,39,38
    200 EZ
    4x50@1:00 at 200 pace went 38,39,39,39
    2x25@:45 at 100 pace went 17,18
    200 EZ
    2x50@1:00 at 200 pace went 38,39
    2x25@:45 at 100 pace 18,19
    200 EZ
    1x50@1:00 at 100 pace went 35
    2x25@:45 at 100 pace went 17,18
    250 EZ
    500 free kick w/zoomers

    Total 4500 yards
  9. Week 66 - Saturday

    by , January 4th, 2014 at 11:36 AM (After a long rest)
    I finally had a solid nights sleep last night and woke up feeling pretty good. I love Saturday morning because we swim later than the rest of the week, yet its still early and I generally wake up without the alarm and have a coffee and read the online newspapers before I swim. I finally started to feel good today, like my taper was starting to kick in. It's early and I don't feel completely rested but even a couple of days of rest at this point makes a huge difference. I still do not feel quick but I am starting to swim quicker with far less effort. Considering I have two weeks of the taper left and we are still doing pretty decent yardage I am excited about the taper. Tom told me that tomorrow is my last non swimming day so make the most of it. I will still get lots of sleep but we will be swimming every day to the meet. I have always liked staying wet during my taper and I am looking forward to the next two weeks. Today's workout was fun and despite doing a lot of 50s I really enjoyed the workout, especially starting to feel easy speed.

    Warm up
    4x300 on 4.30 swum by 100, swim, kick, drill

    Main sets
    30x50 swum as 5x(2x50 swim, 1x50 kick, 2x50 catchup, 1x50) starting on 35s for all 50s within the set and adding 5 secs per round.
    12x100 swim with snorkel on 1.10 swum smooth
    10x50 power rack with 80lbs on 1min

    Warm down
    150 easy

    Total 4550scy

    The 50s were fun and i liked starting with the fast 50s and the set getting easier. The kick was obviously quite challenging but i made the time, but by the time i did a quick drop of the kick board i was playing catchup.In particular the catchup 50s were touch and go. The aerobic 100s were surprisingly easy and despite swimming them with my broken snorkel I made the times very easily. I need to buy a new finis snorkel head band but at $10 I am going to try a few cheaper solutions first. I will try a bungee cord when our pool store opens on Monday. The power rack was hard today but I felt like I was flying when I was warming down even though I was going very easy.

    Updated January 4th, 2014 at 01:12 PM by StewartACarroll

    Swim Workouts
  10. Friday, January 3, 2014 5:10-6:10pm

    by , January 3rd, 2014 at 11:00 PM (Fast Food Makes for Fast Swimming!)
    It was a crowded night tonight. There were already 3 in the water when I got in, then within the next 10 minutes, all 6 lanes were full and 4 of them had 2 people in each. Soon all 6 lanes were doubled and a couple had 3 in them. Crazy new year people! At least I was able to swim.


    500 Free

    8 x 50 Kick w/ board @ 1:00
    6 x 50 Kick w/ board @ :55
    4 x 50 Kick w/ board @ :50
    2 x 50 Kick w/ board @ :45 missed the last one
    With the extra waves from others around me in made this set a bit more challenging than kicking across flat water like normal.

    8 x 175 Free Pull @ 2:10 (This is just about KNelson intervals...but he'd be doing at least 16 instead of a wimpy 8!
    I was holding right at 2:00 on all of them...which was on track with my 19:00 broken mile from yesterday

    200 EZ Free

    8 x 50 SDK on back w/ short fins
    2 @ :45, 2 @ :50, 2 @ :55, 2 @ 1:00

    500 Stretchout Free

    4000 Yards
    Not bad for an hour!
  11. 01|03|14 SCM

    - 5 x 50 on 1:00
    - 5 x 50 on 0:55
    - 5 x 50 on 0:50
    - 500 backstroke WF
    • 7:36

    - 10 x 25 sprint free on 1:30, hypoxic
    • 16's, few 15h's
    • more efficient effort than force

    - 500 without fins
    - 10 x 25 UWDK on 1:00 WF
    - 500 various fin related fun stuff
    - 600 human paddle and scull


    Starting to enjoy 500 back warmup with fins.

    Drylands accomplished last evening, but held back some* and the body parts felt quite robust in the pool today. *New years resolution is to lay back on upper body dryland intensity. This is because I've had various chest, lat and shoulder musculo-tendon issues, likely from overloading an otherwise, lanky bone structure. Therefore, until I'm mostly rejuvenated, all upper body weight training will be therapeutic based (over 8 repetitions with no more than 80% force). Will be more cautious in future.
  12. Week 66 - Friday

    by , January 3rd, 2014 at 04:45 PM (After a long rest)
    I went to bed early last night and was out pretty quick but woke periodically throughout the night. It was not a bad night’s sleep but not great either. Today’s workout was low intensity and not too difficult either; just what the doctor ordered.

    Warm up
    400 swim with snorkel(I broke the strap on my snorkel yesterday but jerry rigged it)
    6x50 catchup on 45

    Main set
    12x50 kick on 1 min with instructions to kick easy
    6x200 on 3.15, odds free and evens IM
    3x500 on 6.30
    5 mins of break out cord work

    Warm down
    200 easy

    Total 4500scy

    I held 38-40 on the 50s kick and felt surprisingly strong. The 200s free I unintentionally descended and went 2.10,2.05,2.02. The IMs I went 2.25s and felt pretty good. The 500s I started with the snorkel but after the first 100 on the second 500 the snorkel snapped again; this time the strap is done. From the looks on the web site you cant just buy the strap you have to buy the entire strap and band that integrates into the snorkel($10). I will try using a bungee strap to see if that works. Anyhow after throwing the snorkel half the length of the pool I swam the rest without the snorkel. I went 5.25’s on the 500’s. The short breakout cord work is tough and is basically 5 minutes of non stop push off and breakouts with no rest. Overall a good workout with lots of easy swimming.
    Swim Workouts
  13. EZ day

    by , January 3rd, 2014 at 04:34 PM (Alex's swim journal)
    Today I did 3200 SCY in about 63 mins. Not trying to push it, just trying to loosen up.

    WU (1000):
    400 EZ (alt. free and pull 100s) on 7:30
    4 x 100 IM on 2:00 (desc. 1:46, 1:43, 1:40, 1:38)
    :30 r
    4 x 50 fly on 1:00 (:47, :48, :49, :50)

    MS (2000 straight):
    1 x 100 fr
    1 x 100 bk
    1 x 200 fr
    1 x 200 bk
    1 x 300 fr
    1 x 300 bk
    1 x 400 fr
    1 x 400 bk

    CD (200):
    100 fr
    100 br

    Also did another 3500m in rowing, but was a little slower today because working out on the cardio floor leaves you open to conversation with folks passing by… my focus wasn't as strong for a few hundred meters and it took me an extra minute or two (16:00 total). My 20-25-minute stretch afterward felt great.

    Swimming YTD = 4+ miles
    Rowing YTD = 7K
  14. Workout 01/03/14: noon

    by , January 3rd, 2014 at 02:06 PM (Maple Syrup with a Side of Chlorine)
    200 fr/200 bk/200 im drill warmup

    Shark Swim - IM
    100 - 100
    200 - 200
    300 - 300
    400 - 400

    10 x 50 fr on :40 (held 35's)

    250 warm down
    (Solo/Rec/3350 yds/60 min)

    First swim of the New Year, with a nice treat: water temp = 82. Unheard of around here! With the cold temps (we got as low as -16 overnight Thursday) they are having trouble keeping the pool warm. The aqua joggers were crabbing, so I made sure to complain to the guard that the water was too hot!

    Looking toward this year in the water, I am choosing to drop my GTD to 250 miles as life seems to be staying busy, especially with the exchange students and some small trips planned. Last year my only pool meet was our local dip, and this year I am sure if many more opportunities will be available. I will keep looing at OW swims, although Kingdom is out. Looks like the cable swim at Lake Placid is on, and perhaps some more depending on my work schedule.
    Swim Workouts , Planning
  15. Friday 1/3/14

    Friday 1/3

    PM only LCM

    300 swim
    8x50 @ 1:00 odd: k/dr, even: dr/sw by 25 w/ fins
    3x100 @ 1:20 AE pull w/ buoy + paddles + snorkel

    6x100 @ 2:15 Rouse 100s w/ fins

    50 @ 1:00 AE FR kick w/ board
    2x25 @ :25 FAST FR kick w/ board
    100 EZ

    Total: 3000

    Arrived in Florida last night with the college team for their week long training trip. Unfortunately the pool we are training at is 30 minutes from our condos and there is no masters team there (or club team whose workouts work with my schedule). To make matters worse, there are no other pools in the Vero Beach/Sebastian area that seem to be open, so I am stuck coaching from 8-10, driving the girls back, then turning right around and driving back to the pool if I want to get a workout in before I have to be back to take the girls to the second practice at 3. Anyways, the silver lining is I can continue to train exclusively long course meters until I return to Little Rock on the 9th.
    Swim Workouts
  16. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/06/2013

    by , January 3rd, 2014 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We only have an hour today.

    12 X 100
    4 on 1;40
    4 on 1:30
    4 on 1:25

    1 X 200 kick + 50 swim

    3 X 100 IM 1:45
    4 X 25 fast :30 #4 on 1:15
    Three rounds. Round 1 25's fly, 2 back, 3 breast(on :40)

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  17. FAST Fri Jan 3rd, 2014 SCY

    by , January 3rd, 2014 at 10:34 AM (Ande's Swimming Blog)
    FAST Fri Jan 3rd, 2014 SCY

    Lifted yesterday, Wed, & Tue
    Swam Sat with Longhorn,
    missed Sun - Wed, was in New Orleans for New Years & ate way too much
    Missed the Jan 1st 2 hr work out, which was 14 x 500

    Whitney Coached
    5:30 to 7:00 dove in at 5:35
    swam with AlleyCat & Todd, miler was there but swam several lanes over

    Warm up
    assigned 2 rounds of
    200, 8 x 25, 200
    went around 6 or 700

    Main Set

    10 x 50 on 1:15
    odds fast, went 27 fr, 32's on Br
    evens easy

    10 x 100 kick
    odds fast did fly & BR, went 1:08's fl, 1:20 no board br from a push & 1:15 from a dive
    evens easy

    10 x 200
    odds fast
    evens easy
    went 2:08 on 1, 2:03 on 2, 2:16 on 3 IM, skipped 4,
    #5 kick no board fly from a dive went 2:15

    swam around 300 easy

    Next Meet:
    not sure
    probably zones, maybe Nats
  18. A mix of toys today

    by , January 3rd, 2014 at 07:17 AM (Mixing it up this year)
    It was long course today so I improvised.

    500 free
    500 free kick w/zoomers
    400 free pull w/paddles & bouy
    400 IM as drill fly/pull back/kick breast/swim free
    300 fly scull drill w/zoomers
    300 back kick w/zoomers
    200 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    200 back pull w/paddles
    100 breast pull w/zoomers
    100 free

    Total 3000 meters
  19. Thursday, January 2, 2014 5:05-6:20pm

    by , January 2nd, 2014 at 10:23 PM (Fast Food Makes for Fast Swimming!)
    Well, I just got my paycheck from work at Tree Top, and it was nice to see my holiday pay for the 2 days of Christmas Eve and Christmas Day on it. The 401K matching and other additions are quite nice too. That means I finally made it past my 90th "work" (not calendar) day. So I'm full-time there getting rid of me "just because" now.

    Went for a workout after work today (have to work day shift for a couple days), and tried to hit it hard to get my body into shape for my meet in just over a week. I think I'm basically back in shape where I was before all my out of the water time. My physical job probably keeps my muscles where they need to be, and just a bit of time back in the water was all I needed for the feel to return.


    200 Free
    200 Kick w/ board
    150 Free
    150 Kick w/ board
    100 Free
    100 Kick w/ board
    50 Free
    50 Kick w/ board

    Broken Mile Pull w/ Catalyst Paddles:
    11-10-9-8-7-6-5-4-3-2-1 lengths with :10 rest between each.
    Total time minus 2:30 for time.
    A few of the times I checked:
    275 went 3:15
    250 went 2:55
    150 went 1:40
    100 went 1:06
    75 went :49
    50 went :31
    Total time was 20:40 (minus 1:40) for roughly a 19:00 1650 time. It was pull w/ paddles of course, but still one heck of a set!

    350 EZ Free

    My first IM/stroke set in a while:
    3 x 100 IM @ 2:00
    1 x 100 Fly @ 1:15 (went 1:06)
    3 x 100 IM @ 2:00
    1 x 100 Fly @ 1:15 (went 1:08)
    2 x 100 IM @ 2:00
    That set was good. The fly's really weren't that bad though the 2nd one was a little tough to complete. Actually the first IM after each fly was the hardest part. Minimal rest then push off for more...UGH!!

    200 EZ cooldown

    4200 Yards

    Felt good after this swim. It's just what I needed, and gives me a little more confidence for my fly endurance at the meet.

    Updated January 3rd, 2014 at 12:06 AM by jaadams1

    Swim Workouts , Daily Practices
  20. First swim of 2014; seed times for first meet

    by , January 2nd, 2014 at 07:58 PM (Alex's swim journal)
    Today I did my first swim of the year and thought I would have a little bit more left in the tank, but ended up slogging through... yuck. Even though the Y was closed yesterday, the interval snow shoveling we've been doing to dig out of the New Year blizzard meant that I really didn't get a full day of rest. At least that's the excuse Scotty and I are using. I'll get to the workout in a moment, but I wanted to post my entry for the first meet of our SCY season--this Sunday in Oconomowoc at the Pabst Farms YMCA. I did this meet last year--my first SCY meet--and it was a lot of fun, so I've been looking forward to it. Here are my events:

    Gender Distance Stroke Time Date
    3 Male 100 SCY Free 1:15.00 01/05/2014
    6 Male 100 SCY Fly 1:32.00 01/05/2014
    8 Male 100 SCY IM 1:29.00 01/05/2014
    15 Male 100 SCY Back 1:25.91 01/05/2014
    16 Male 100 SCY Breast 1:50.00 01/05/2014

    I decided on 100s; Scotty is not going to be at this meet, so he wants the next one to be our "sprint" meet--I'll probably do all the 50s and the 200 IM for that one... we're looking at the end of January. I'm not a big fan of the shorter distance 50s and 100s, but since I HAVE to do a meet with all 50s in a few weeks, I thought I might as well get all the 100s out of the way now and be well on my way to completing the check-off challenge for 2014. Also, I don't have recent 100 times for a lot of these events in SCY, so I'm interested to see exactly where I am. The 1:15 seed time is what I swam last year at this same meet and that's the last official 100 free I have a time for. 1:32 fly seems about right, that's what I'm hitting on a good day from push in practice now, so it's a conservative time. My SCY times from last spring were way slower than that, so I didn't use any of those splits in determining my seed time for 100 fly. 100 IM and Back seeds are my fastest times from last spring. I'm hoping to be able to at least match them here at the start of the season, we'll see! My last 100 breast in an SCY meet was 1:37, but I've been having so much trouble with that stroke and it comes at the end of the meet... I'll see what I have left to give it, but my focus is going to be on just trying to maintain a legal stroke.

    BACKSTROKE OVERHAUL: My focus since the last meet (SCM champs in December), in addition to just trying to lay a base for the season, has been to work on backstroke technique. And I've been all kinds of sore in places that don't normally feel sore as a result. I'm anxious to see what my 100 back time is with my new stroke. After a year of steady progress, I'm a little bit worried that I've been tinkering too much and that the times might suffer as a result. The change I've made is this: instead of sweeping my hand/arm straight through upon entry (engaging mostly the lats and shoulders for a strong pull), I'm now dropping my elbow on entry and whipping the bent arm into a quick pushing motion. I know this is much more efficient and it's less stress on the neck and some portions of the shoulder, but I'm not sure if it's actually faster... I feel like I get a much better hold on the water and generate more force from my lats when I use the straight arm. My regular training partners at the Y are assuring me that more power is going to come from the push and follow through generated by dropping the elbow first. This weekend's 100 will be a big test of that theory. Everyone says my backstroke looks great now, but my practice times seem a little slower than they were late fall, so we'll see!

    Todays main set was a repeat of one that I completely rocked out at the end of November... I decided to do it again to gauge my fitness in comparison to 6 weeks ago. OK, so it's the beginning of the season and not every workout is going to be great... this is how I'm consoling myself.

    WU (1000):
    400 EZ (free, pull, bk pull, bk by 100s) on 8:00
    4 x 100 IM on 2:00 (1:42, 1:37, 1:37, 1:37)
    4 x 50 alt pull/fr on 1:00 (:43, :40, :43, :39)

    MS (2000)
    8 x 50 on 1:00--400 IMO
    100 recovery
    4 x 100 on 2:00--400 IMO
    100 recovery
    4 x 100 on 2:00--400 IMO
    100 recovery
    8 x 50 on 1:00--400 IMO
    100 recovery

    CD (1000)
    100 breast kick w/ board
    100 pull
    100 fr
    100 breast kick w/ board
    100 br
    100 bk pull
    400 bk

    4000 SCY/~90 minutes

    The 100s fly were in 1:36-1:39; 100s back 1:41-44, 100s breast in 1:57-1:58, 100s free were around 1:32-35... yuck! Compared to the times I was swimming on November 21st in this workout, this does not look good. At that point I was swimming back and free in the high 1:20s and fly in the low 1:30s. Maybe I was just having a bad day. It's a good thing I'm not swimming the 400IM on Sunday!

    Also did:
    3500-meter/15:00 row on the cardio floor*
    20 minutes stretching

    *In the last few weeks I have been trying to incorporate more core work (rowing machine is awesome.... thanks for the tip, Swimmer mag!) and a lot more stretching/yoga to counteract the tightnesses that have developed over the last couple of years of swimming. The stretching has been invigorating and I'm really enjoying the rowing too... it's great for glutes, quads, and all the stabilizers in the trunk as well as lats and shoulders. The first day I got on the machine to try it out I did 1500m in about 8.5 minutes, then upped it to 2000m in around 9-10 minutes the next couple of times, then I did 2500 in 12:00, 3000 in 13:00 the last couple of times I've rowed. Today I was watching my pace and was averaging under 2:10/500m for the first 12:00 or so and used the last three minutes as a cool-down and easily brought in the 3.5K row under 15:00.

    I'll try to use the Blog to keep a running tally of how much rowing I do...

    Rowing YTD: 3.5K

    Updated January 2nd, 2014 at 08:03 PM by mcnair