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  1. Tuesday, 2/15/11

    by , February 15th, 2011 at 12:01 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1100)
    400 Swim
    - as 100 free/100 back, repeat
    3 x 100/1:40 build
    - did free-back-free
    200 Kick
    - 100 flutter w/board, 100 on back
    4 x 50/1:00 drill/swim by 25's
    - did fist drill free and back

    Set #1: Back With Fins (500)
    1 x 200/3:30 Build - 2:50
    1 x 150/2:30 Stronger Build - 2:05
    1 x 100/1:35 Very strong build - 1:22
    1 x 50/1:30 FAST - 39

    I didn't get times for the rest of the workout, just swam through it.

    Set #2 : Fly (600)
    12 x 50/1:10 50 kick build - 50 scull drill - 50 (25 Fly FAST - 25 Choice smooth)

    Set #3: Kicks (650)
    2 x 100/20sr Build - choice
    1 x 150/20sr Dolphin kick (work on long underwater streamlines - both front and back)
    1 x 100/20sr Strong - choice
    1 x 100/20sr Dolphin kick (same as above)
    1 x 50/20sr Fast - choice
    1 x 50/20sr Dolphin kick (same as above)

    Warm down
    150 ez free and back

    Total: 3000 yards
  2. Tuesday, Feb. 15, 2011 5:00am

    by , February 15th, 2011 at 11:21 AM (Fast Food Makes for Fast Swimming!)
    Back to the grindstone again. Build it up again quickly for 3 days with a 1 day dropoff on Friday for Meet #3 in 3 weekends (next Sunday).
    I didn't get to swim yesterday in Portland before my drive back home. We went to the pool to swim in the morning, and between 8-10am they had water exercise/noodle huggers class taking up the entire two pools, so I just took off for my long drive home.

    Today's swim was good to get in the water and stretch out, but the water was so damn hot. Must have been 85-86 degrees. Way to hot to try to swim hard in, but we made an effort anyway.

    300 Free
    400 Free Pull
    200 Back
    100 Kick

    20 x 100 Free
    4 @ 1:30
    4 @ 1:25
    4 @ 1:20
    4 @ 1:15
    4 @ 1:15 (supposed to be 1:10) but with the water the way it was it was tough enough on 1:15.

    8 x 50 Kick @ 1:00

    600 Pull (200 Free/200 Back/200 Free)

    8 x 25 Fly Fast @ :40
    4200 Yards
  3. Had to give up the fins for today

    by , February 15th, 2011 at 07:35 AM (Mixing it up this year)
    I tried using them but my big toe which has a split nail hurt way too much to use them today so I had to change the workout mid stream.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    500 IM broken 1,2,3,4,1,2,3,1,2,1 1's fly, 2's back, 3's breast, 4's free
    200 Back kick w/fins
    200 Breast Kick
    6x50@1:00 Free w/paddles 25 rt arm/25 lt arm
    6x50@1:00 Back w/paddles 25 ft arm/25 lt arm
    5x100@1:45 Free held 1:25's long and loose
    500 Free w/snorkle every 3rd lap breast skull

    Strange thing I noticed about my one arm swims, my backstroke was faster than my freestyle. Go figure.

    Total 3000 yards
  4. Happy Valentines Day!

    by , February 14th, 2011 at 09:53 PM (Swimming, Life, and Other Stuff!)
    Tonight was a solo swim at the Monon Center.
    **600 warm-up swim
    **10 X 50 Drill/Swim @ 1:00 (Fist/ Catch-up/ Finger Drag/ 6 and Roll/ 3-6-3)
    **3 X 200 Free @ 3:30 interval descend each swim (3:03- 3:01-2:54)
    **6 X 100 @ 1:50 interval
    **12 X 50 done in sets of 4 descending interval (1:00/ 55:00/ 50:00/ 45:00)
    **4 X 75 IM Roll @ 1:30 cool-down


    Home for meditation
  5. Double Monday

    by , February 14th, 2011 at 08:37 PM (Year Three: The Road Back)
    Well... today was a double-day. After morning practice, which was 3800 yards, I decided that I needed to do an afternoon practice in order to get my total monthly yards up - for the February Fitness challenge goal. Since I swam 106,000 yards last year, I upped my goal this year to 107,000. Of course, last year I didn't have an ice storm to contend with the first few days of the month - or any racing (did the IU meet this year). Part of me thinks I'm crazy to be going after this goal - part of me really wants to do this.... I guess we'll see how this week goes. This is the only week in which I'll be able to do doubles - as the girls come back from visiting their father next week. So, it'll be interesting to see how determined I am to keep doing doubles after a few days....

    Today was 6050 yards total. More than I've ever done in a day. Whew! Tomorrow's workout is slated for 4400 yards. Double after that? Time will tell....
  6. Monday, Feb. 14

    by , February 14th, 2011 at 06:21 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    Main Sets:

    5 x 150 free @ 2:30
    -- Concentrated on kicking on my back off the flip turns. Not sure if this is a good strategy for the 50 free as it takes a few tenths to make the 180 degree turn to the stomach. But this may work for the 100 free (which I might swim later this year!)

    10 x "25s" done in 12 foot depth as:
    dolphin kick to bottom of pool, squat jump off bottom dolphin kicking as fast and high as possible. 10 seconds rest at wall.

    4 x 50s w/fins, done as:
    10 second speed kick at the wall right into fast 25 fly w/1 breath + 25 EZ + 15 seconds rest

    50 EZ

    4 x 150 backstroke @ 2:30
    -- Concentrated on 6 beat kicking. I'm concerned I may be 4 beat kicking on my 100s backs, so am focusing on this.

    10 x "25s" same as above

    4 x 50 w/fins, done as:
    10 second speed kick at wall right into fast 25 backstroke shooter + 25 EZ + 15 seconds rest

    50 EZ

    3 x 150 russian breast drill w/fins @ 2:45
    -- Concentrating on EVF on pull.

    10 x "25s" same as above

    4 x 50s w/fins, done as:
    10 second speed kick at wall right into fast 25 shooter on belly + 25 EZ + 15 seconds rest

    100 EZ

    Total: 4050



    I seem to be ever so gradually getting better. Felt really tired when I first got in the water so I tried to jazz up the workout with some fun sprinty type things interspersed with aerobic work. I really hope getting a cold now somehow correlates to being healthy in March when I have a couple meets.

    Though today should have been my rest day, it works better for my schedule for that to happen on Wednesday, so I'm going to hit the gym tomorrow. I also have a massage booked for tomorrow, which I think my legs will appreciate. Though I did make it through today's workout without cramping!
    Swim Workouts
  7. Auburn meet report

    Saturday I drove up to Auburn for their 2011 SCY Valentine's Weekend Meet. It was a great meet—well run, beautiful facility, very friendly, and a nice density of people my speed to race with. Here’s how my events went:

    Saturday 2/12

    100 IM: 1:08.41 (32.26, 36.15) Swim Rating = 88.2
    This was the first event of the meet, and I decided to think of it as the end of my warmup, so I was in the water until the heat before mine. That approach must have worked—I was expecting to go around 1:10, and was surprised by my time, which is the fastest I’ve swum in quite a while. Everything about this race felt good—start, turns, strokes. Coach Chuck thought I should kick more on my free at the end—I do tend to think about generating speed with my arms rather than my legs, will work on this more in the next couple of weeks.

    100 BR: 1:18.11 (36.81, 41.30) SR = 86.1
    Three weeks ago I swam 1:19.5 (38.3, 41.2), and thought afterwards that I waited too late in the race (the last 25) to accelerate and ended up with too much left. This time around, I wanted to push the pace from the start, but really be aggressive on the 3rd 25. That’s what I did, and ended up going out 1+ seconds faster and coming back in nearly the same time. Chuck said (and I felt) that my rhythm was a little off on the first 50—I was trying to glide before my hands reached streamline—but that that actually got better as the race went on. I was happy with this time, but motivated to swim the event again this season if I can.

    200 FR: 2:13.38 (31.42, 33.90, 34.19, 33.87) SR = 87.1
    This was another race I swam three weeks earlier—then I went 2:13.55 (32.1, 33.8, 34.1, 33.4). My plan this time around was to (a) push the second 50 a bit harder, and (b) do better turns. My turns were good this time around—I thought about accelerating into the walls rather than gliding into them. But I wasn’t quite able to tweak my pacing the way I wanted to. I ended up going faster on the first 50, then a bit slower on each of the last 3, to swim just a slightly better time. I’ll probably put off swimming this again until I feel like I’ve made some more progress in my training.

    400 IM: 5:27.05 (1:15.97, 1:24.71, 1:34,56, 1:11.81) SR = 86.4
    I wasn’t sure whether I wanted to swim or scratch this last event. (I should remind myself not to sign up for end-of-the-day 4IMs in the future!) I decided to go ahead with it, but approach it as an exercise in negative splitting each 100, since I’d worked on that recently in practice. Chuck approved and told me that would be a fun way to swim it, and he was right. I went 37.0/38.9 for FL (which I think counts as negative splitting with the dive), 42.9/41.8 on the BK, 48.2/46.4 on the BR, and 37.9/33.9 on the FR. I ended up happy with the time and more confident in my pacing ability.

    Sunday 2/13

    200 BR: 2:52.10 (39.08, 43.60, 43.81, 45.61) SR = 85.2
    I asked for a race strategy on this one, since I couldn’t remember the last time I swam a 200y BR. I was instructed to keep it long on the first 100 (fast hands and feet, but long glides), really push the turnover on the 3rd 50, and then let the last 50 be what it would be. I felt like I executed that pretty well. (For the record, that last 50 was pretty excruciating.) I was pleased with the time—I had put in a 3:01 seed time, hoped to break 3, and thought breaking 2:55 was a long shot. Chuck suggested that the key to swimming this faster wouldn’t be to try splitting it differently, but to work more on breaststroke in practice so that I could keep my stroke together when fatigued. That’s good advice, and it made me realize that I probably too often think I simply need to pace races differently when they don’t work out as I want them to, rather than using my race performances as indicators of what I need to do differently in my training to improve my ability to race well.

    50 BK: 31.99 SR = 87.2
    I was pleased with this time. This race was less than 20 minutes after the 2BR, and I spent all that time in the warmdown pool recovering, then doing a few half-pool sprints. My turn was bad (I somehow tried to push off the wall before my feet hit it, then just had a foot-push left when I actually got to the wall), but the rest of the race was good. Auburn has very excellent touchpads for backstroke starts.

    200 BK 2:33.14 (36.90, 39.43, 39.20, 37.61) SR = 85.0
    200 IM 2:33.09 (34.27, 39.23, 45.14, 34.45) SR = 86.2
    These were both pretty tired races, and my legs felt fatigued from the getgo on each. I hung in and managed ok splits and decent times but nothing to brag about on either one. The main drama for me was whether BK would beat IM, or vice versa. IM won by a smidge.

    A few observations:

    · Since I’m GTDing, I paid attention to the total yardage I swam each day more than I’ve done at past meets, and was surprised at how high it was. I did 4400 on Day 1 and 5900 on Day 2. That seems like a lot, and I wonder if it was contributing to the fatigue I felt by the last two races. On the other hand, there was that 2BR that I could blame, and maybe swimming 8 fairly hard races over 2 days (it was actually 1 afternoon then 1 morning) is just going to feel hard by the end. I’m not sure if I should look for ways to cut down on my warmup/warmdown yardage or not.

    · Related to the above, one of the really luxurious things about this meet was that they devoted the whole 50+ meter competition pool to the event. Since the 8-lane competition course only took up one end, there were tons of lanes plus a diving well open for warmup the entire meet. With just 200+ swimmers, that meant plenty of room for everyone—I generally had my own lane or just shared with another swimmer, plus got to float around and do flips in the diving well to my heart’s content whenever I wanted to bliss out between events. I liked this aspect so much that it makes me want to go to smaller travel meets held in nice facilities rather than to mega events like nats or NEM champs.

    · I really loved Auburn’s facility, and look forward to swimming there again. I hope I’ll be able to do LC nats this summer, although it conflicts with a 5K race out at Coney Island that I’d also like to swim. I don’t know why two national championship events got put on the same weekend!

    · It was fun watching some of the fast postcollegiate swimmers from Auburn who swam the meet. One thing I noticed about the really fast freestylers is that they flip way nearer the wall than I and most other masters swimmers do, despite the fact that they’re going way faster. It looked like they were actually initiating their turn later, not just that their momentum is carrying them close into the wall. I think this is something I’ll ask my coach to work on with me.

    · One charming aspect of the meet was the squad of cute friendly student timers. It turns out that they were from the Auburn Splashers, a student club (made up entirely of women, it seems) who time for all the varsity meets and otherwise support the swimming program. Do all varsity swim programs have attached clubs like this, or is Auburn special? Their website makes it sound as if being named a Splasher is highly competitive, involving several rounds of interviews and a test of one’s poster-making abilities.

    · One of the real joys of this meet was watching my two Panama City Masters teammates swim their events. They’re both relatively new to masters swimming and are really having a blast with it, and with the great coaching down here they are improving fast. It’s great to be around folks for whom the whole masters swim meet thing is new and exciting, and maybe even greater to see workout mates whose hard work you’ve witnessed amaze themselves with what they can do at meets.

    · This meet seemed better seeded than many other masters meets I’ve been to (ie, seed times seemed more accurate). In almost all of my events there was someone in the pool I could see and race on the last 50 of my swims, and for 200s that can be very helpful. It was partly that there were plenty of swimmers of roughly my speed at the meet, but also that seed times were not wildly off.

    · I really love the swimphone interface for results data.

    All in all, it was a really fun weekend. I’m glad I decided to go, happy to have seen the pool, and was really pleased with my two days of swimming. I’ve gotten my fill of racing 200s for awhile, but do feel more confident now in my ability to pace my races like I want to.
  8. Double Mon Feb 14th, 2011

    by , February 14th, 2011 at 03:53 PM (Ande's Swimming Blog)
    DOUBLE Mon Feb 14th, 2011

    2010's Preliminary SCM rankings are out

    Subscribe to Ande's Swimming Blog

    whitney Coached
    UT Swim Center, main pool, north end
    noon - 1:15 dove in around on time
    trained with Brandon, Max & Steve
    beside tyler, Amy, larry, jim, Pat Evoe & bob
    wore FS PRO jammer

    assigned 800
    did 600

    Main SET: brandon lead

    4 x 150 on 2:00
    ave 1:40ish

    4 x 25 fl on 30 8 strokes fast

    5 x 150 on 1:55
    ave 1:35's

    5 x 25 bk on 30 8 strokes fast

    6 x 150 on 1:50
    ave 1:35ish

    6 x 25 br on 30

    assigned: 4 x 250 on 3:00 desc
    did: 1 & 2 skipped 3 & 4
    let my lane finish, put on FS pro legskin then did

    250 fast
    went 2:28
    whitney said my splits were
    26 30 31 32 29

    50 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -02/15/11

    by , February 14th, 2011 at 02:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    Twice through. Round 1 intervals left, round 2 right.

    1 X 200 kick 4:15
    4 X 75 kick 1:30

    1 X 100 easy 2:00
    1 X 50 build to fast 1:15
    4 X 25 sprint :45
    Four times through. Choice.

    1 X 50 easy 1:30
    2 X 50 @ 100% 2:00
    1 X 50 easy

    1 X 400 free 5:40 5:20
    2 X 200 2:50 2:40
    Twice through. Round 1 intervals left, 2 right.


    1 X 400 IM 7:00
    2 X 200 IM 3:30
    Twice through.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. Monday = Sprint Day

    by , February 14th, 2011 at 12:01 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    1 x 400
    - 200 fr/200 ba
    4 x 100/2:30 Drill Cycle
    - did 1 each stroke
    1 x 200/5:00 KICK moderate
    - 100 w/board, 100 on back
    8 x 25/30 h/e,e/h
    - 1-4 free, 5-8 back
    1 x 100 easy free

    Sprint Set (easy swimming after each sprint)
    - times are probably 1-2 sec slow, especially on back since I'm focusing on the finish before looking up
    1 x 25/1:30 Sprint Fast from Dive
    - free = ??, 25 easy
    1 x 50/3:00 Sprint Fast from Dive
    - free = 31, 50 easy
    1 x 75/4:30 Sprint Fast from Dive
    - free = 51, 75 easy
    1 x 100/6:00 Sprint Fast from Dive
    - free = 1:07, 100 easy
    1 x 100/6:00 Sprint Fast from Dive
    - back = 1:14, 100 easy
    1 x 75/4:30 Sprint Fast from Dive
    - back = 57, 75 easy
    1 x 50/3:00 Sprint Fast from Dive
    - back = 35, 50 easy
    1 x 25/1:30 Sprint Fast from Dive
    - back = ??, 25 easy

    10 x 50/1:00-05 easy
    1-5 free, 6-10 back

    Total: 2800 yards
  11. 2011 Auburn Masters SCY Meet (recap of my events)

    by , February 14th, 2011 at 11:26 AM (Pete's swim blog)
    Lots of fun! Met a bunch of people. Met Elaine from the forums. Tried to meet more of my competitors this year. Found a few of them and even ended up helping one of my competitor's son make sure he was doing the lap counter correctly for his dad. Everyone I met was very friendly and we all had a great time talking about swimming and other things.

    Fought a cold thorugh the weekend. It was worse later on Sunday. Don't think it effected me much but the cold/warm cycles were starting to give me some nasty chills. Most of my problems are simple mistakes. I know what I'm supposed to do but when the gun goes off, I just go... I don't think too much. Bad practice habits take over and the mistakes start piling up. Still, it was a great meet and I set personal bests in almost everything I swam.

    Here's what I swam:

    Day 1

    200 Fly - Seed 3:00.00 / Time 2:41.94
    Had a lot of fun on this race. I expected a gruelling race where I just gutted it out to the finish. Went smooth and easy for 150 yds. Planned to just finish it easy but the guy next to me in lane 5 stayed with me the whole race and I just couldn't resist letting it loose for the final 50. Can't wait to do this one again.

    100 Breast - Seed 1:13.57 / Time 1:13.41
    Ended up in the final heat for this race which is new for me. I let that get to me a bit. Don't remember much from this one. I was a bit disappointed with my time but it is the fasted I've swum this event and I ended up winning the event in my age group.

    200 Free - Seed 2:14.64 / Time 2:11.14
    This was a frustrating swim. It started well. I planned a smooth fast 100 and then just go for it at the end. At 50 yards, I took a turn too close and pushed off at an angle. It was so bad I nearly ended up in the next lane. Did the same thing at the bulkhead and once more on the wall. I was really very frustrated with myself. Once I got my act together, I started chasing everyone down. Caught everyone in the heat except someone on the other side of the pool. Minor consolation for a race that could have been a lot better.

    400 IM - Seed 5:45.00 / Time 5:24.37
    Planned to take this one easy since I had a relay next. The guy next to me took off and swam a 4:56. Glad I chose to ignore him. Would have been more interesting on the other side of the pool where lanes 7 and 8 went 5:24.81 and 5:24.78. Despite my good decision not to chase, I had plenty of "moments" in this race. The most notable was my second backstroke turn when I started turning over on my belly before I realized I was still doing backstroke. Almost dq'd but apparently they decied I didn't go past 90 degrees. I was still shaken from the previous bad turns and was dreading the free. But all went well and I finished way ahead of the expected 5:45.

    200 Medley Relay - Time 1:53.88
    I swam the Breast stroke leg and set a personal best at 33.03. My foot came out of the water on one kick but otherwise, it went really well. Alas, we lost by .08 seconds. Would have been nice to get a full grab on that one kick. Our anchor guy swam an awesome 23.5 right after swimming in the 400 IM final to close a 2.5 second gap on the winning team. It's ok though... we got'em back later.

    Day 2

    500 Free - Seed 6:00.10 / Time 5:54.08
    I did a really good job of managing this race. I'm capable of going faster but I'm doing a lot better at swimming my own race and not chasing competitors. Started smooth and fast and just clicked it up a notch each 100. Had enough left to go very hard on the last 50. Probably had a bit too much but that's better than running out of gas. One final note of the 500. I got a little excited and started rocking on the block before the start and fell in when they asked us to stand back up. Embarrasing... and on a 500 of all races. At least someone else went with me .

    200 Breast - Seed 2:42.67 / Time 2:39.09
    Second finals heat I swam in and I did a lot better in this one. Had a good solid 100 and then set my sights on lane 7 who was about 1 second ahead. Caught and squeaked by him at the last second. It was really good to break that 2:40 barrier.

    200 Back - Seed 3:00.00 / Time 3:11.71
    I approaced the 200 backstroke as a warm-up for my 50 breast stroke. So, the time didn't matter but the officials botched this one. Video clearly shows me touching at about 2:50 but the pad didn't register and whatever backup they had failed also. As I was getting out, I heard someone say, "please hit the touch pad on lane 1". My backstroke is slow... but not that slow .

    50 Breast - Seed 33.15 / Time 33.31
    Can't seem to break 33. I really beat myself on this one. Dove too deep and was suprised to see 2 feet of water over me when I popped up my head to take my first breath. Had to glide a lot longer than I wanted in an un-streamlined position. Once I got on the water, I did well but the damage was already done.

    200 Free Relay - Time 1:46.87
    I led off with a 27.35. Bad swim for me. Anchor guy swam a sub 24 to close a half second defecit and win by a quarter second.

    Lots of fun, fast pool and great people. Can't wait for next year!
  12. Mon Feb 14th, 2011

    by , February 14th, 2011 at 11:12 AM (Ande's Swimming Blog)
    Mon Feb 14th, 2011

    2010's Preliminary SCM rankings are out

    Subscribe to Ande's Swimming Blog

    whitney Coached
    UT Swim Center, main pool, north end
    5:15 - 6:30 dove in around 5:25 is
    trained with Marcio & Todd
    beside Richie, Nate, Mike Varrozza, Kelly, & James Fike
    wore FS PRO jammer

    assigned 800
    did 150

    Main SET:

    4 x 150 on 2:00
    ave 1:40ish

    4 x 25 fl on 30 8 strokes fast

    5 x 150 on 1:55
    ave 1:35's

    5 x 25 bk on 30 8 strokes fast

    6 x 150 on 1:50
    ave 1:34

    6 x 25 br on 30

    4 x 250 on 3:00 desc
    went 2:31 or 2 on #4

    50 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Swim Workouts
  13. MATT Monday Workout

    by , February 14th, 2011 at 08:49 AM (Pete's swim blog)

    400 Warmup

    6 x 100 Up/Down kick/Free - 1:40 (:10) Start w/ 50 Kick. Replace 25 fr with 25 kick if you make the interval (minus 10 seconds). Do opposite if you miss it.
    6 x 100 Up/Down Fly/Free - 1:30 (:05) Contiune Up/Down from where you are on the kick. Replace 25 fr with 25 fly if you make the interval (minus 5 seconds). Do opposite if you miss it.

    100 Easy

    4 times through
    * 50 Easy - 1:00
    * 50 Hard - 1:00 (target :35)
    * 100 Easy - 1:30
    * 100 Hard - 1:30 (target 1:10)

    50 Easy

    200 timed (2:22)

    100 Cool down

    (3150 Total)

    Short workout today. Swam solo. Everyone else took the day off after the meet. I really don't blame them and I probably should have also. With so many people sick around me, it was inevitable I'd get this also. I really don't like swimming w/ a cold but it is better than back pain. I got a solid day in at the meet Saturday and I don't think the cold really bothered my until later on Sunday.

    Despite the cold, I'm still tapered and it is fun to practice tapered. Swam a solid 2:22 on the 200. Everything seemed easier even w/ a drag suit on.
    Swim Workouts
  14. Back to the Grind

    by , February 14th, 2011 at 07:36 AM (Mixing it up this year)
    Even after getting home so late I got up and headed to the pool. Still had some good speed today.

    5x100@3:30 Free holding 3:00
    5x100@1:30 Free kick w/fins held 1:23's
    200 Fly kick on back w/fins work the abs
    300 Breast kick w/brfins
    Burn legs burn they appeared to be missing from my swims this weekend
    5x100@1:30 Free w/paddles & bouy went 1:24, 1:23, 1:21, 1:23, 1:20
    5x100@1:25 Free w/paddles & bouy went 1:21, 1:22, 1:20, 1:19, 1:17
    500 Free EASY every 3rd lap back

    Total 3500 yards
  15. Day 2 - got home to late to post

    by , February 14th, 2011 at 07:31 AM (Mixing it up this year)
    Surprising day today started off very sore from doing the Brute Squad events on Saturday but got looser as the day progressed.

    100Fly was about normal but not great
    50 Back was ball park too
    200 Back was a season best with a 2:48
    200 IM was another season best with a 2:49
    50 Free lead off on the relay was a 29.8 better than Saturday.
    50 Back in the other relay was 38.46 better than my earlier time and I just got out of the water from the 50 free.

    Overall a good meet and I am motivated again thanks to my Georgia Masters Teammates!
    Total 1850 yards
  16. Sunday, Feb. 13, 2011 Animal Meet Results

    by , February 13th, 2011 at 11:14 PM (Fast Food Makes for Fast Swimming!)
    Swam the Animal Meet tonight in Canby, OR. There were 3 versions to pick from, sprint, middle, and distance. I took the distance choice: 400 IM, 200 Fly, & 1000 Free.
    This is the pool/team that I used to asst. coach with after college for 4 or 5 years, so it was kind of a nice reunion to visit all the old coaches/parents/kids (who have really grown up a lot in the 7-8 years I've been away.)
    The meet went really fast, so not a lot of rest. There were only 38 people entered in the meet, and with the amount of No Shows, it went even quicker. Plus the pool was around 84-85 degrees, way too hot for racing, but I made it anyway.

    400 IM: 4:39.xx
    rough splits: 1:00.5/1:14.5/1:22ish/1:01.5
    I just couldn't get out fast enough in the race. The hot water in the pool just made me feel too relaxed. It was still a Masters swimming best time which is good (dropped 7 seconds, but I know I can go faster).

    about 15 minutes later:
    200 Fly: 2:08.50
    rough splits: 27.7/32.3 (1:00.0) 34/34.5
    On this one I just took it out relaxed, not even expecting to do as well as I did. The worst part was going toward the 125 point and beyond when the other swimmers waves started getting bigger and bigger every time I passed them in the opposite direction. Still it was just off my Masters best time which I can handle.

    1000 Free: 11:43
    This one was just a goof around swim. I didn't want to swim it after the other swims, I was just tired. But I'm not one to back out of a race. I just made it interesting by swimming the 1000 alternating 50 Fly/50 Free until the 700 point. Then I did a 200 free easy, and came home with my last 100 AFAP hitting I think a 1:01 or so for the last 100. I'll have another chance at the 1000 at our Inland NW Champs meet at the end of March for the TTs.

    Got the award for the fastest cumulative time for the distance category (cool trophy). It was nice to get an award like this in masters swimming, even though I didn't really have any competition in the events. Something good to show the kids when I get home.

    After the meet my buddy from Portland took me out to eat at Burgerville where I overstuffed myself on Cheeseburgers (4), a large strawberry shake and a Coke.

    One more meet to come next Sunday (2/20) out in Kirkland, WA. 200 fly (again), 200 IM, 100 Back, 100 Breast, 500 Free. After this I can have a weekend off.

    Updated February 14th, 2011 at 09:18 PM by jaadams1

    Swim Workouts , Daily Practices , Meets
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  17. Sunday Recovery Day

    by , February 13th, 2011 at 11:05 PM (A comfort swimmer's guide to easy swimming)
    Feb. 13, 2011

    SCY, Solo

    30 min continuous swim
    - Did free and back, 900± of each.

    3 x (4 x 25/1:00)
    Round 1: Fly <16
    Round 2: Back <18
    Round 3: Free <15
    Easy 50 between rounds

    400 cool down swim.

    Total: 2600+ yards
  18. Sunday, Feb. 13

    by , February 13th, 2011 at 10:36 PM (The FAF AFAP Digest)
    Blogging from my iPad during the Grammies.


    Warm up:

    750 various

    Speed Work:

    5 x 50, done as:
    1st 25 = dolphin kick UW with board halfway down pool, jump squat off bottom and sprint kick to wall
    2nd 25 = easy

    5 x 50, done as:
    1st 25 = fast heads up free with dolphin kick*
    2nd 25 = easy

    5 x 50, done as:
    1st 25: fly @ 100 pace
    2nd 25: easy

    50 EZ

    10 x (25 fast w/fins + 50 easy)
    2 free, 2 breast, 2 back shooter, 2 fly shooter, 2 free
    -- Tried to do these AFAP, but they were probably more like 95% because I was being cautious of people in my lane on some of them.

    50 EZ

    * This drill is designed to build rhythm and work the core. Not sure it's the best drill for me because it may reemphasize my tendency to bounce when sprinting free.

    Aerobic Set:

    12 x 100, done as:
    4 x 100 back kick w/fins @ 1:30
    4 x 100 breast @ 2:00
    -- long streamlines and glides left me breathless. evil is hard.
    4 x 100 flutter kick w/ board & fins @ 1:30

    100 EZ

    Total: 3650


    Slept in, as the malaise cold is still lingering. Legs were sore from drylands. Left for the pool around 4:00 hoping to avoid lifeguard classes and lessons. The pool was thankfully cooler than usual and I managed to have half a lane the whole time. I was kicked out of the deep end when a high school crew team arrived to do their water testing. Sure hope they're never in danger of drowning.

    It's been a fairly joyless week of working out. However, I'm glad that I could at least mostly train through this ailment (unlike last time in December). Still got in 5x swim (though one was very short), 2x bike/ellipse and 2x drylands. Only had one good stretching session though, and I can feel it.

    Updated February 13th, 2011 at 10:51 PM by The Fortress

    Swim Workouts
  19. Sunday

    by , February 13th, 2011 at 08:04 PM (Swimming, Life, and Other Stuff!)
    Today was my second day in a row after a week long break. I felt better in the sinus department but sick to the stomach. A nurse in the next lane suggested that my antibiotic could be the culprit. This is probably the case.
    I missed the warm-up; too much blabbering on my part.
    **4 X 200 Free @ 3:30 interval
    **6 X 50 Kick @ 1:00
    **8 X 75 @ 1:30 (Odds IM no free/ Evens Free)
    **6 X 50 Otter Kick@ 1:00
    **6 X 100 Free @ 2:00 (descend pace 1>6)
    **100 easy cool-down
    2,700 scy

    I forgot to mention yesterday in my blog that the Carmel High School Girls also set a Public High School National Record in the 200 Medley Relay. I missed this race; we were trying to find a parking place in the restricted field of ice. I will come back and edit the time in.
    **The new record is 1:41.42! They broke the record held by their former team mates from 2 years ago!

    Updated February 13th, 2011 at 08:10 PM by Bobinator

  20. Saturday, Feb. 12

    by , February 12th, 2011 at 09:57 PM (The FAF AFAP Digest)

    broomstick twists, 25
    long arm crunches, 50
    bicycles on bosu, 2 x 25
    russian twists on incline bench, 25 x 1 x 25
    step ups w/20 lb DBs, 40 x 2 x 15
    side step ups w/20 lb DBs, 40 x 2 x 15, one set each side (these take some hip strength)
    extreme angle isometric squat w/20 lb DB, 5:00
    elevated reverse plank isometric, 1:00
    HS low row, 100 x 2 x 10 (this bothered my shoulder more than other rows, probably won't do it again)
    skull crushers, 60 x 1 x 10
    abductor legs, 120 x 1 x 10, 130 x 1 x 10
    hip hinges, 25 x 1 x 10
    box jumps, 10

    RC work

    -- Had to skip the second set of some exercises b/c the gym was too crowded, my spots were taken and I wanted to do some cardio before heading out to Lil Fort's soccer game.

    Arc Trainer Eliptical, 30 minutes

    10 minutes stretching


    I still have some nasty lingering cold type ailment, but it seems to be manageable with DayQuil and flonase. Really need to drag out the neti pot. I haven't been to yoga in awhile, but it does not sound appealing or seem advisable at the moment. Hoping to swim with my team tomorrow.

    I see a funny new smiley, so I'll use it to say I'm psyched my AA held up (thus far) in the prelim SCM results. Much prefer that to my 2nd place finishes -- though I'll happily take those too! I'm chuckling a little: I would have made TT in the 50 back in the men's 45-49 as well. lol

    Updated February 13th, 2011 at 03:22 PM by The Fortress

    Strength Training and Dryland Workouts , Ellipse Machine