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  1. Tuesday, November 4, 2008

    by , November 4th, 2008 at 12:42 PM (A comfort swimmer's guide to easy swimming)
    Warmup
    1 x 300 swim, half free, half back
    6 x 50 on 1:10 kick, flutter on back, no board, ave. :50
    6 x 50 on RI :10 drill

    Main
    2 x (4 x 100 on 2:00)
    Descend 1-3 to FAST, #4 is EZ
    Round 1 is free (went 1:20-1:12-1:06)
    Round 2 is back (went 1:28-1:20-1:14)

    12 x 50 KICK on 2:30 for each 2
    odds are FAST, evens are EZ
    alternate dolphin (ave. :53) & flutter (ave :47), no boards


    8 x 25, 1, 3 fly, 5, 7 free
    odds are off the blocks FAST, evens are EZ free or DAB
    (1600 y in main set)

    Cool down
    200 easy swim

    2700 yards

    Yoga tonight
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  2. Lessons Learned - Non swimming related

    by , November 4th, 2008 at 11:29 AM (Mike's Rocky Mountain Blog)
    With two meets under my belt, I'm getting a sense of how this is going to work. There are many things I need to do differently in the pool (separate post) and a few changes I need to make to my approach to my comeback.

    Lesson 1: The drive to Denver IS A BIG DEAL. If I'm going to compete and expect my best performance, I need to get the hotel room for the night before.

    Lesson 2: My kids like watching me swim, but hate every nanosecond between events. It won't always be possible for them to bow out of going, but we can do a better job of keeping them self-entertained.

    Lesson 3: There is no need to swim 5 events at every meet. I'm not training for 100s and I detest backstroke with every fiber of my being. Focus on the 3 events that leaves me and be happy for the extra rest.

    Updated November 14th, 2008 at 10:54 AM by alphadog

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  3. Kevin Nash Memorial Meet (November 1, 2008)

    by , November 4th, 2008 at 11:06 AM (Mike's Rocky Mountain Blog)
    Another Denver meet...another long drive to get there. My 8-year old son accompanied me and was a real champ despite being bored to death. My fiance/filmographer showed up after the 50 fly with my daughter (11) and future step-daughter (6) (They were bored too). Apparently, the only thing that excited them was getting back to the hotel to watch the disney channel.

    Results (as I remember them...they're not posted yet)

    50 FL: 26.10 (-0.69)
    100 FL: 1:00.?
    50 BR: 31.1 (-0.4)
    100 IM: 1:05.?
    50 FR: 24.1 (-0.3)

    *Differential shows improvement from one month ago.

    This was an afternoon meet and I left myself WAY too much to do in the morning. I had to take care of some business at the bank and have tires put on my car while managing 3 kids. I left FC at 1:00, checked into the hotel at 2:15 and arrived at the pool at 3:00 sharp.

    With two meets under my belt, I think I have a baseline from which I can:

    1. Extract some lessons.
    2. Set some goals.

    Updated November 14th, 2008 at 10:55 AM by alphadog

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  4. Accupressure and Swimming

    by , November 4th, 2008 at 10:37 AM (My non-workout blog and random thoughts)
    Over this weekend, I participated in a research study that involved the use of visualization and accupressure. On Saturday, we sat by the pool and placed two fingers on the sides of our foreheads and placed the other hand on various areas of our torso (over our stomach, spleen, liver, kidney and bladder). We were told to remember a number of "bad" emotional experiences on a one to one basis. The first session lasted about one hour.

    When the session was finished, I had a headache (very rare), felt dizzy and my right knee was sore.

    The idea of combining accupressure and emotional recall is based upon the idea that the limbic system of the brain has a memory. In particular, emotional memory is stored in the limbic system - which is a very primitive part of the brain. According to accupressure theory, our organs are involved in processing these memories and affect our energy systems - and our functional performance. By recalling memories with strong emotions and pressing on certain areas, the theory believes that we can bring these emotions back to be reprocessed.

    We were told to remember our worst performances and the emotions associated with the performances and other painful or humiliating events and the associated emotions.

    After the first session, I was really drained. I experienced anxiety and anger (unassociated with any event) latter that afternoon. I think the session brought back subterranian feelings that I had repressed but lingered in my background processing.

    The next day, we had another session in the therapist's office. The focus this time was on positive emotions. We performed the same actions (pressing on parts of our torso), but this time, we were told to recall the very best activities and associated emotions. We were also told to visualize our perfect performance and how we would feel about our performance.

    During the second session, I did not feel anxiety or anger. Instead, I felt elated, happy and very positive.

    During this week, I've felt better in the water and my workout times seem to reflect a small decrease in times for a workout set. I don't know if the sessions were effective or if it was a placebo effect. The researcher told us that we were the first group of athletes that she had worked with and that she was interested in measuring our performances (before and after the sessions). So I'm on the line to do some quality swim this weekend.

    She did tell us that in individual therapy sessions with musicians that there was a definate positive effect. I have several musician friends and when comparing notes with them, I find that we have remarkably similar issues - performance anxiety and the desire to precisely and accurately control our motor performance.

    The Mind has no firewall!
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  5. Bloom Again Sprint Pentathlon Results (Oct 11, 2008)

    by , November 4th, 2008 at 10:31 AM (Mike's Rocky Mountain Blog)
    My first meet back in 20 years:

    50 FL: 26.79 (tentative on the first 25)
    50 BK: 31.09 (I HATE backstroke, always did)
    50 BR: 31.39 (herky-jerky)
    50 FR: 24.40 (ouch)
    100 IM: SCRATCH

    Based on some of my practice times, I was hoping for better times. All in all, I'm happy with this. I scratched the 100 IM because of some back pain I was feeling after the breaststroke. It didn't help that I drove 60 miles from Fort Collins to Denver on the morning of the meet.

    Updated November 14th, 2008 at 10:55 AM by alphadog

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  6. Revival

    by , November 4th, 2008 at 10:21 AM (Mike's Rocky Mountain Blog)
    I lost my incentive to keep this when the format was changed, but it is the most logical place to journal my progress. Hopefully it will keep me honest. My comeback is going a little slower than expected. I've competed in the Bloom Again Sprint Pentathlon and the Kevin Nash Memorial Meet (results in next post). I'm pleased with the results, but want to get to the next level. With my 20 year layoff, I realize it will take some time.

    Please feel free to comment on any of my posts. I would be especially interested to hear from fellow Colorado swimmers.

    Updated November 14th, 2008 at 10:56 AM by alphadog

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  7. Taper starts today

    by , November 3rd, 2008 at 08:16 PM (A comfort swimmer's guide to easy swimming)
    I arrived at the pool at 6:00 this morning, workout in hand, ready to go only to find that the pool's heating system went out sometime during the weekend and the pool temp was in the lower 70's. That would be fine if it were still summer, but this morning I had to scrape the frost off the windshield before driving to the pool. So I started my taper with a day off. I'm hoping that the got the heat going and the temps will be warm enough tomorrow morning.

    I did go to the gym at lunchtime for a 45 minute spin class so I did do something today.
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  8. Monday, Nov. 3

    by , November 3rd, 2008 at 06:50 PM (The FAF AFAP Digest)
    Schools out for 2 days here, which definitely puts a damper on my workouts.

    Still managed to get in a 5 mile run.

    I'll do some stretching and RC work tonight. Hope to spin tomorrow am and hopefully get in a swim tomorrow night.

    Updated November 3rd, 2008 at 08:59 PM by The Fortress

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  9. Nov. 1st workout

    First day in the water since Indy

    100 ez
    5 x 100 75 fr/25 stroke on 1:45

    2 x 250 IM done as:
    25 fly
    50 back
    75 breast
    100 free
    r:30

    50 ez

    200 kick

    2 x 300 pull r:20

    6 x 50 fast on 1:30
    went fast free on 1 & 2
    moderate free on 3&4
    fly on 5
    free on 6

    50 ez

    9 x 100 free on 1:35

    100 ez swim down
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  10. Kick, kick, kick

    300 ez free

    3 x 200 kick - no board
    #1 back
    #2 free
    #3 back/free by 100
    R :30

    100 pull EZ

    5 x 100 kick on 2:15
    1 & 2 free
    3 back
    4 & 5 free

    100 pull EZ

    2 x 75 fly kick rotation drill

    8 x 25 kick with shoes 1:00 fast

    100 fly kick ez with fins

    2 x 50 kick with fins & board all out
    1 - fly
    2 - free

    150 ez swim down
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  11. Dead Tired, Sun. Nov. 2

    by , November 2nd, 2008 at 12:39 PM (The FAF AFAP Digest)
    Swam with my team at GMU. This practice, coming so close to my PM 4000 yard practice yesterday, was very hard. Feeling pretty dead. Not going to swim tomorrow. My shoulders require rest and cross training.

    Warm Up:

    600 OYO (I did 500)
    6 x vertical kicking 1:00 with a streamline push off the bottom

    3 x (3 x 100), 100 kick, 100 drill, 100 swim

    Main Sets:

    20 x 50 on 1:00:
    #1-5, 15 UW, 35 build (back)
    #6-10, 200 pace (free)
    #11-15, 25 fast, 25 EZ (fly)
    #16-20, 25 UW dolphin kick, 25 choice

    50 EZ

    4 x 150 pull on 2:00 (did smooth backstroke with fins, kind of a hard interval for me)

    50 EZ

    4 x 75 on 1:20 paddles only
    Team did 25 kick with paddles out front and 50 swim, sprint the last 15 yards. My shoulders were very tired, so I did 75s AFAP backstroke kicks, holding about 45-46

    100 C/D

    Total: 3800

    Updated November 2nd, 2008 at 08:58 PM by The Fortress

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  12. Post Halloween Workout, Nov. 1

    by , November 1st, 2008 at 05:11 PM (The FAF AFAP Digest)
    Had waaaaay too much fun last night at a neighborhood Halloween party. Needed a lot of this morning to get moving in a vertical position. But I made it to the pool this afternoon and did the following:

    400 swim
    300 kick
    200 fly drills

    Hard kick set:

    5 x 200 kick with MF on 4:00
    #1, 3, 5 on back (went 2:10, 2:09, 2:06)
    #2, 4 on stomach with board (2:12, 2:10)
    50 EZ between each one
    200 EZ after

    Fat burning (I ate a lot of twizzlers):

    20 x 50 backstroke on 50 with finz:
    #1-10 focused on staying under
    #11-20 focused on Ande's backstroke tip from Eddie Reese on breakouts
    50 EZ after first 10
    100EZ after #20

    Just for fun:

    5 x 50 BR drill with MF on 1:00, focusing on Allen Stark's tip of starting your stroke with you biceps by your ears. I definitely have not been doing this.

    5 x 50 breaststroke kick on 1:05 (my kick is very stinky)

    150 C/D

    Total: 4100
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  13. Saturday, November 1, 2008

    by , November 1st, 2008 at 12:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Warmup
    1 x 400 choice, alternated free/back by 100's
    6 x 50 fast kick on 1:30, went :48-:50
    6 x 50 drill, RI :10
    (1000)

    Repeat 2x
    did 1st time free on 1:45, 2nd time back on 2:00
    {1 x 100 Easy pace (free 1:25, back 1:32)
    {1 x 100 Moderate Pace (free 1:20, back, 1:25)
    {1 x 100 Good Effort (free 1:15, back 1:20)
    {1 x 100 Easy pace (free 1:30+, back 1:35+)
    {1 x 100 Moderate Pace (free 1:20, back 1:27)
    {1 x 100 Fast (free 1:09, back 1:14)

    1 x 100 easy back/free

    [was supoposed to do
    12 x 50 on 2:00 - 25 All out / 25 easy (4 each fly/back/free) from blocks, explosive first 25, good turn & breakout then go easy for the rest.]

    Started with backstroke, did 4 got a calf cramp on the 4th so stopped.
    (1500/2500)

    Cool down
    1 x 200 easy to moderate free\back
    1 x 50 fly
    4 x 50 easy free

    Total 2950 yards

    Updated November 1st, 2008 at 05:21 PM by poolraat

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  14. Not Again!!! Friday, Oct. 31

    by , October 31st, 2008 at 03:42 PM (The FAF AFAP Digest)
    I decided to shirk all responsibilities today (or at least those prior to 2:00 pm) and just exercise like a fiend before Halloween. I was aiming for a "triple" -- spin, weights and swim. Got the first two workouts in, but after only a 1000 yards, a kid pooped in the pool and closed it down. Again. I'm starting to think that Geek is right and that the parent with pooping toddler should be banned from the pool for 2 weeks when this happens ... Now, I'm going to have to swim tomorrow on my planned day off. Anyway, I did:

    60 minute spin class

    60 minutes of light weights and core (finally got back to the gym after indulging in a few runs)

    Swim, SCY:

    650 swim/kick
    200 fly drills
    10 x 25 spin fly drill with MF

    then came the accident.

    I had planned on also doing:

    5 x 50 BR drill with MF
    5 x 200 fast kick
    20 x 50 backstroke on :45

    Will try to get this in tomorrow!

    Updated October 31st, 2008 at 03:58 PM by The Fortress

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  15. A Little Bit Faster

    by , October 31st, 2008 at 11:19 AM (A comfort swimmer's guide to easy swimming)
    Friday, October 31, 2008
    SCY, Solo

    Warmup
    1 x 300 swim free and back
    6 x 50 on 1:30 Kick fast, did these on my back, no board, (ave. around :50)
    6 x 50 drill

    Main

    12 x 50 back on 1:05 I started these at about :44-:45 and gradually descended to about :39-:40 Last one at :37.

    8 x 25 on :45 KICK 15 AFAP then cruise, Choice, Did 4 free w/board, 2 back kick, no board, 2 dolphin on back, no board

    3 x (4 x 25 on :45), #1 fly, #2 back, #3 free, do 15y AFAP/10 cruise

    1 x 300 free/back at a moderate pace.

    1 x 50 back for time from block start. Went :32.1
    My right calf acted like it wanted to cramp about 15y into this swim so I eased up a bit on the kick. This is my 2nd fastest 50 EVER!!

    1 x 300 free/back at a moderate pace.

    2,650 Yards
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  16. Fat Man back in the pool

    by , October 31st, 2008 at 10:54 AM (Fat Man back in the Pool)
    October 28th SCY New Territory

    500 Swim
    4 x 50 kick/drill by 25
    4 x 200 150 free 50 stroke (50 advances, 2nd 100 free, 50 stroke, 50 free).
    1 x 200 IM all out
    4 x 100 75 free 25 stroke as above
    1 x 100 IM all out
    8 x 50s free or stroke build
    100 easy

    2800 yds

    October 30th SCY New Territory

    500 swim
    200 drill

    300 75 free 25 stroke with stroke all out
    200 free DPS

    300 50 free 25 stroke w stroke all out
    200 free build by 50s

    300 25 free 25 stroke all out
    200 free all out

    500 pull
    100 easy

    2800 yds
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  17. Thursday, Oct. 30

    by , October 30th, 2008 at 03:06 PM (The FAF AFAP Digest)
    AM -- 5 mile run. Felt good!

    PM -- swim. I stunk! Felt like I was swimming through jello. But muddled through it, using one of Paul Smith's speed sets:

    650 warm up of swim and kick

    Paul's set:

    200 fast (IM, did it medium)
    100 easy
    200 fast, broken 10 seconds rest at the 50 (IM)
    100 easy
    100 fast (backstroke)
    100 easy
    100 fast, broken, 15 seconds rest at the 50 (backstroke)
    100 easy
    50 fast (fly)
    100 easy
    50 fast, broken, 10 seconds rest at the 25 (fly)
    100 easy
    4 x 25 fast, 25 easy between each (free)
    100 easy

    Total: 2250
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  18. Thursday, October 30, 2008

    by , October 30th, 2008 at 11:20 AM (A comfort swimmer's guide to easy swimming)
    Solo SCY

    Warm up
    1 x 500 swim as 100 free/100 back/75 free/75 back/50 free/50 back /25 free/25 back

    4 x
    {1 x 50 25kick/25drill
    {1 x 50 25drill/25swim
    Did 1 for each stroke

    Main Set
    1 x 200 free on 3:30 (2:38)
    3x
    1 x 100 on 3:00 KICK did on back, no board
    1 x 50 on 1:30 SWIM FAST
    1 x 50 on 1:30 KICK again on back no board
    on 50s: #1 fly (:36), #2 - Back (:36), #3 - free (:31)

    300 free at moderate pace

    1 x 50 choice off blocks for time (went free @ :28.4)

    Cool down
    300 easy swim

    2350 yards

    Updated October 30th, 2008 at 01:43 PM by poolraat

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  19. Meet Schedule

    by , October 29th, 2008 at 11:55 PM (The FAF AFAP Digest)
    I've been in a bit of a snit lately about my future meets (as anyone can tell if they've read my rant on the Indy 2009 thread). So, I spent awhile this afternoon trying to decide where I will swim the next year. I really need meets to keep me motivated in the pool. I considered going down for the VMST meet on Nov. 8, but it's just too soon after the Sprint Classic for me. I also considered going up to Nassau County NY for their SCM meet on Nov. 23, but it's a bit of a haul too. Here's what I've tentatively come up with:

    Sunday, Dec. 7, 2008 CZ SCM Champs:

    Every SCM meet in the country is this weekend, which doesn't work out for me as my kid is swimming in the Tom Dolan meet on Dec 5-7 here at GMU. (I can't make the Open QTs.) But, I am going to try to go up to Zones for the Sunday events and swim the 50 free, 50 breast and 100 IM. I'll watch Mini-Fort on Friday-Saturday and miss her 200 IM and 200 fly on Sunday. She has given me "permission" to go for one day even though I'm her "good luck charm" at meets. She'll do great, and she gets all my old technical suits anyway.

    Jan. 17-18, PV Jan. Open: There is a kiddie USA meet here in PV on Jan 17-18. I might breeze in one day and swim the 100 fly and 100 free. Won't swim both days, as one day is really plenty for me. This has the added benefit of being an afternoon meet.

    February 14-15, 2009:

    Thinking of going to Auburn and swimming in the SCY meet there with Puff. I've never swum at Auburn and always wanted to. If I swam there, I would probably "taper" for 10 days or so for this meet to post some decent SCY times. Attending this meet would have the added benefit of allowing me to swim a lot of relays and not worry so much about my SCY individual events and times at the CZ in April at my pool (GMU).

    March 2009, Albatross Open:

    Plan to swim in the Albatross SCM meet, although it's not on the PV calendar yet. This is always a fun meet. Last year, my team swam an All American Relay at this meet (mixed 200 free relay). This is the only SCM meet in PV, so I would probably also rest a little or hold speed a la ande after Auburn. The order of events hasn't changed in years. So I would either swim the backstroke sprints or swim what I did last year: 100 fly, 50 fly, 50 free.

    April 2009, SCY Colonies Zones at GMU

    My team is hosting this meet, which is always a fun meet. I briefly looked over the schedule of events. I would probably swim the 100 free, 50 breast and 50 back on Sat. and the 100 IM, 50 fly, 100 back and 50 free on Sunday. I won't swim the 100 fly though, as it's way too close to the 50 back. I may swim fewer events if I go to Auburn and instead swim a lot of relays with my team and a couple events for fun.

    May 2009, LCM USA "Derby"

    I may swim in the LCM USA meet at GMU. Hard to pass this meet up, it's so close.

    June 15-16, 2009:

    I may swim an event or two at this local USA LCM meet. I like having the ability to just cruise in an do a few events without any pressure at these USA meets -- except the possibility of embarrassing myself in front of my kid. OR, I'll train hard in May and June and swim in:

    July 16-19, Jr and Sr Champs at U of Md:

    Will probably swim a few events at one of these meets to get LCM times, as Indy does not have a good order of events for me and I don't plan to go right now. This might change if a lot of my teammates go to Indy. I swam in Jr. Champs last year where I got my 100 back and 50 free times (unrested).

    August: VACATION!! Probably won't be around for LCM Colonies Zones this summer. But it depends when it is.

    October 2009:

    I am thinking of heading to Indy to swim in the TYR SCM series instead of swimming in the Sprint Classic the same weekend. There are very few SCM on the right side of the country and I would love to swim in Indy.

    Updated October 30th, 2008 at 09:46 AM by The Fortress

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  20. Out of the Comfort Zone

    by , October 29th, 2008 at 11:30 PM (A comfort swimmer's guide to easy swimming)
    Wednesday evening 10/29/08
    SCY Some solo, some with the guy in adjacent lane.
    I went with the intent of just doing some kicking and practicing backstroke starts but got talked into swimming a set with a friend swimming in the next lane.

    Warmup
    200 easy free, 200 easy back
    4 x 100 kick on 2:00, dolphin on back with monofin (ave 1:15)
    100 easy free
    4 x 100 kick on 2:00, dolphin on back with zoomers (ave 1:35)

    5 x 100 free on 2:00 (with Dale, he was doing 10) I descended these 1:14->1:09

    300 easy swim and kick

    Total 2100 yards
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