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  1. 2016 USMS Spring Nationals Travel Day

    by , April 29th, 2016 at 06:55 AM (After a long rest)
    It's been a strange buildup to Spring Nationals for me. This spring has been filled with challenges and even 3 weeks ago I was on the fence about traveling to Greensboro. As I write this I am a day out from my 1000 and I feel as good as I have felt in a very long time. Very strange how the body and mind can be world's apart and then in a very short space of time my head is in a good spot and physically I feel strong. I am really looking forward to this meet! I don't have any specific goals for the meet which is also a strange place for me. I am really hoping I can get myself into a position to race some of the fast guys in my age group. My free has been improving since our zone meet and I hope it comes together. It's always challenging finding the right mix of endurance and speed when you swim all the frees from 100 to a 1000. My back feels great and I believe I will get close to best times in both the 100 and 200.

    I shaved down last night and registered for my longer events. I then headed to bed reasonably early. This morning I had an 8am flight to Raleigh followed by an hour drive to Greensboro. I could not find a reasonably priced direct flight so instead used southwest air miles to fly to Raleigh. Storms came through last night and unfortunately the flight was delayed about 30minutes; it could have definitely been worse.

    The drive from Raligh to Greensboro was great and was a very easy drive. Once I got to town I checked in at the hotel(Holiday Inn which was very nice) and then headed to the pool where I met up with Steve Unruh. The plan was to have an early dinner together however one of my team mates phoned and asked if I could meet him in Charlotte. I ended up driving to Charlotte to pickup my buddy and did not get back until about 9pm. I went straight to bed.
  2. Workout 04/27/16: noon

    by , April 27th, 2016 at 01:37 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    2 x (with snorkel):
    - 100 kick with AK
    - 150 swim with AP (r/l/b)
    - 50 with FF
    - 200 pull with buoy
    50 easy
    4 x 50 as 25 DPS, 25 IMO fast
    50 easy
    4 x 100 on 1:35 as 50 drill, 25 fast BK kick, 25 DPS

    100 loosen with snorkel
    (Solo/Rec/2400 yds/45 min)
    --------------------------------

    Busy few days at work, so it was nice to get in the water. This swim put me over 50 miles for the year. Over the weekend we did a lot of landscaping and spring prep around the house. I also got in a nice ride on the motorcycle. Time to finally mow the lawn this afternoon.

    Sending fast swimming vibes to everyone competing at Nationals this weekend. Matt from our workout group will be swimming with team New England.
    Categories
    Swim Workouts
  3. Mon-Tues, Apr 25-26

    by , April 26th, 2016 at 03:26 PM (The FAF AFAP Digest)
    Monday @ LA Fitness:

    1600 EZ


    Tuesday @ LA Fitness

    800 various
    2 x 50 burst + cruise
    50 EZ
    10 x 25
    odds = 100 pace @ :30
    events = EZ @ :45
    250 EZ

    Total: 1450



    ~~~~~~~~~~~~~~~~~~~~


    I am beginning to feel much better. Hacking is under control now, and ears don't hurt as much. I think I am well enough to have fun! I will do an easy swim tomorrow and then, Thursday morning, embark on our road trip with my wolfpack. The last time I road tripped to Greensboro, we started out with a flat tire and a lost cat; hopefully not this time. Looking forward to seeing my non-Pittsburgh RAM teammates. I must say a 9-10 day taper is so much easier to endure than a full 3 week taper. Ready or not!

    Updated April 26th, 2016 at 04:07 PM by The Fortress

    Categories
    Swim Workouts
  4. 4|26|16 SCM

    Easy swimming yesterday mostly with fins doing drills and what-not. Did accomplish a few sprinted 12.5's, one supersonic flip turn, one 25m flutter kick blast with some degree of taper guilt, but I should be OK.

    Roughly the same today but replaced the drills with dives from sides + UW flips, about 20 easy 15.6m turn drills with varying number of strokes leading in (to be ready for anything going in wall), and midpool and static flips forward and reverse, on side, etc, until I became seasick.



    New Product review
    Click image for larger version. 

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    I like the MP snorkel so much better than the finis. It stays put, has better flow, doesn't catch, drag, or move around on the head. It fits very snugly is quite comfortable, and the strap ratchet seems well engineered and durable (unlike finis IMO). The only thing I needed to get accustomed to was the mouthpiece, which is a little bulky and made clearing water after UW's different. Was just a brief learning curve however.

    The Arena fins are very similar to the Hydro Tech II's I've been using for several years, but not as wide or long. They have less grip to walk in and not as propulsive either. But the best part is that they fit me: The Hydro's are cut to fit feet with big toes that are shorter then the adjacent toes (weird feet IMO) which required me to modify them because of cramped space, and even then my toes were still getting beat up. The Arena on the other hand, has a drain in the area so my big toe sticks out and are finally liberated.
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  5. Sarasota Y Sharks Masters 5:30 AM Workout 04/27/2016

    by , April 26th, 2016 at 12:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am heading to Greensboro tomorrow so will not be posting again until early next week.

    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    1 X 100 swim

    1 x 200 IM 4:00
    4 x 50--1 of each--1:15
    Two rounds

    2 X (5 X 150 2:30 2:15
    Round 1 intervals left, 2 right.
    Always--last 50 fast

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  6. Week 187 - Tuesday

    by , April 26th, 2016 at 09:02 AM (After a long rest)
    I went to bed early after coaching last night and despite being sleepy tired this morning I felt much better than yesterday. I am still not feeling easy speed in the pool but I am swimming well. It's like night and day between how I feel right now and how I have felt the past couple months. I never felt like I could not swim but everything was a big effort and just 3 weeks ago I was questioning whether to go to nationals or not. Right now I am swimming strong and I am really looking forward to racing later in the week.

    Today I did a meet warmup with the pool setup scy.

    400 free with snorkel
    6x50 catchup on 1min
    8x50 kick on 1min
    3x(4x25 on :35 done as open, close, easy, fast)
    200 easy

    i start to shave down tonight since I have an early flight tomorrow morning. My game plan is to arrive around mid day and head to the pool for a short swim and get my bearings, check in and nap, and then act as taxi driver for a few team mates as they arrive. I am really looking forward to seeing my non Rockwall based team mates.
    Categories
    Swim Workouts
  7. Week 187 - Monday

    by , April 26th, 2016 at 08:42 AM (After a long rest)
    I had a long weekend at the pool and was there nearly all day both Saturday and Sunday either as a swimmer, a swim dad or coach. I slept well on Saturday and Sunday night but woke tired both mornings. I feel pretty good in the pool and think I will be fine by the time the meet roles around this week.

    Pool setup LCM
    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    3x300 pull on 4:30
    4x100 kick on 2:20
    8x50 odds drill, evens free fast on 1:15
    4x100 back descend 1-4 on 2mins

    Warm down
    200 easy


    i swam smooth the whole workout and did not overdo any of these swims. I was ho,ding 1:10 pace on the 300s and getting about a minute of rest. On the pace 50s I was under instructions to go no more than 85-90% effort and held :31/:32s with a turn. I don't feel like I have any easy speed but I feel strong. I am really looking forward to racing this week.

    There are some serious sandbaggers on the entries and heat sheets with one of my biggest rivals on the 100 back not even entered in the same heat as me. I don't really understand the whole enter and swim in a slow heat mentality. I am not swimming the individual 50 back but just noticed the same guy is entered on his LCM time! In my mind it sort of defeats one of the great parts about masters swimming and that's the whole racing part. Winning from a slow heat and avoiding being next to the faster guys seems strange but maybe it's just me.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 04/26/2016

    by , April 25th, 2016 at 11:19 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    3 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:20
    8 X 50 swim/choice 1:20
    odd: easy even: fast (kicks and swims)

    1 X 300 5:00
    1 X 200 3:20
    1 X 100 1:40
    Three rounds--pull

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  9. Sun Apr 24

    by , April 24th, 2016 at 04:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    600 various
    4 x 25 shooters
    50 EZ
    4 x 30 burst to 15m from the blocks, cruise back
    50 EZ
    3 x (25 AFAP from the blocks + 125 EZ)
    4 x 25 DPS breast
    100 EZ

    Total: 1600


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    I read Karl's comment about us tapering bloggers with amusement. For once, I do not give a toss how I feel in the water. I know that, if I rest, I will swim decently fast. The only thing that I care about is how I feel out of the water. After a really solid night's sleep last night, I feel better. Sleep is truly the panacea for everything. I plan on just going easy tomorrow again. Off to do little stretching. Mr. Fort is on a planting spree outside. But I don't dare join him.
    Categories
    Swim Workouts
  10. 4|24|16 scm

    Took yesterday off. Made the 240 mile drive to move daughter's stuff from dorm room for summer, which included a loft. Left home around noon and returned after 2 am. Easy swim today:

    750 easy fr with fins
    30 x 15.3m turn drill on 0:20
    • alternate through 2, 3, and 4 strokes into wall, turn, and glide back



    Went to chiropractor for first time ever on Friday. My hope was to relieve some of the right arm issues (shoulder, forearm, wrist and hand pain, numbness, tingling) with no success. However, I can't remember the last time my neck has felt so relieved. Must have been over ten years like that and I became used to it.

    We're getting excited about our summer vacation in the south Caribbean. My wife's native land, and my place of rest and enjoyment. Will be the first time just the two of us go, so it may take getting used to. Already been swimoutletting in preparation:
    Click image for larger version. 

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    Haven't bought the MF yet, still deciding on size. Due to fitting reviews I may get the XXL (12.5+) even though my feet are just 11's. My feet are unusually wide, and my big toes are the leading edge and tend to get squished in closed toe fins.

    Plan to use the MP snorkel for pool training as a twist (been buying finis's every year for awhile), then modify my current finis snorkel into a GoPro mounted, snorkeling device as I successfully did last year. Makes for ideal OW/snorkeling/beginner free diving combination. Maybe even use the MF as such too, for an interesting boost.

    The Buoy will come in handy for regular OW swimming through traffic areas. Many times in the past where I could've used one.

    Updated April 24th, 2016 at 10:31 PM by __steve__

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  11. Sat Apr 23

    by , April 24th, 2016 at 11:30 AM (Senior Sprinting)
    Arkansas State Masters Meet

    22.87 and 23.10 for 50 free, 26.27 50 fly. Pretty good execution on the first one, not so good on the second, obviously a bit fatigued by the fly (whole meet was under two hours).

    So far in this tapered and shave month of April, seven 50 frees ranging from 22.66 to 23.47, and three 50 flys ranging from 25.86 to 26.27. The 22.66 and 25.86 were the first swims back on April 2, so the "taper extension" is dubious. Planning on swimming two of each stroke this week in Greensboro, maybe there will be some Nationals adrenalin.
  12. Complain complain complain. . . .

    by , April 23rd, 2016 at 05:56 PM (Workout Swimmer)
    It's been a while since I wrote in here, or my FLOG. There's a reason for that. . . .
    On the positive side, went to the St. Pete meet first weekend in April, and had so much fun! Amazing how NOT entering the 200 breast can do that for ya, lol. And I didn't swim all that poorly, especially when you consider that I haven't really been training to race, and I have decided that going 100% is just not my thing any more. I never was a sprinter anyway.
    Now for my beef. I know that my issues are a lot "my fault" or, in other words, the results of decisions I have made. For instance I chose to be an NP, and thus my time in the pool must be before I go to work, or on my days off, if any. I also choose to work at a clinic an hour from home, in a city that doesn't have a public pool. And of course I choose to live in Tallahassee, home of all things triathlon. Is it too much to ask for a local masters SWIM team? People who might like to swim in meets with me? People who might like to race in practice? And I'm not talking about high school and college kids, here! And given that I'm LDS, it would be cool to have some LDS friends who were swimmers too, instead of all LDS people just looking at me funny when I tell them I'm a swimmer. And while I'm at it, it would be nice to have water that is cooler than 85 degrees to swim in. . .and they heat it to that temp, too! And since I'm grousing, when I finally get this swim team in Tallahassee, which has some LDS swimmers on it, and who actually want to train at the same time I do, could they be somewhat similar in speed? And could the water be cooler in this magical land I'm speaking of? Maybe?
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  13. Sat Apr 23

    by , April 23rd, 2016 at 04:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    600 various
    100 scull
    8 x 25 shooters @ :45
    50 EZ
    4 x 50 single arm fly
    50 EZ
    8 x 50 DPS
    odds = free
    evens = back
    100 EZ

    Total: 1700



    ~~~~~~~~~~~~~~~~~~~~~~


    I went all easy today after doing some sprinting yesterday.

    I had a setback yesterday. I was outside at Lil Fort's track meet for hours and, yikes, that did not agree with me. I couldn't sleep at all last night, woke up feeling like a zombie. Allergies affect the quality of your sleep bc you can't breath well, but this was awful. I'm going to drug myself tonight and hope I feel better tomorrow. It's hard to be positive when you're sleep deprived ... I need some good karma.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 04/25/2016

    by , April 23rd, 2016 at 10:48 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARMUP:
    15 X 100
    5 on 2:00
    5 on 1:50
    5 on 1:45

    6 X 100 free 2:15
    All 6 strong--85/90%

    4 X (8 X 50
    Round 1: kick 1:20
    Round 2: Free :50
    Round 3: Stroke--2 fly, 2 back, 2 breast, 2 choice/no free 1:15
    Round 4: 25 sprint/25 easy--choice 1:15

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  15. Week 186 - Saturday

    by , April 23rd, 2016 at 10:01 AM (After a long rest)
    So this morning was a series of first for me. I woke up late. I somehow set my alarm for pm, not am and then overslept. Next practice started at 6:20am due to a kids meet that had warmup at 7:30 but somehow I had it in my head it was a 6:30 to 7:30 workout. Finally I embarrassingly left my underwear at the house which meant a wet drive home in my swim suite and warm ups.

    Despite being about 5 minutes late I did not miss much. Today was a shorter than anticipated workout but I was road tired from the get go. I still swum well and actually felt good in the warm up. The faster stuff at the end was fast but I felt ugly with my stroke feeling all over the place. I guess it's just where I am at, at the moment.

    Pool setup LCM

    warm up
    4x100 free with snorkel on 1:30

    main sets
    20x50 free odds swim on :50, evens finger tip drill on 1min
    6x100 free on 2mins fast

    warm down
    200 easy

    my free felt good on the 50s and I was cruising :34/:35s on the faster ones, and I felt very connected on the drills focusing on hand entry and high elbow.

    On the 6x100s I did two with speed, 2 moderate, and 2 with speed and was a fast 1:01,1:03, 1:08,1:08,1:03,1:03. I am not sure what race pace these really were since they were way too fast for 400, too slow for 100, but they were consistently fast paced so I am not complaining. The first two felt better than any of the rest and the last two in particular I felt like I was spinning. I think long course can give you that feeling.

    I am actually feeling good about my long course training right now and this all bodes well for the summer. I have always liked real course better than short course. Unfortunately all this means very little next weekend at Spring Nationals.

    I plan on really easing back this weekend and despite having some scheduling challenges between my daughters meet and the seniors meet I am coaching at, I plan on fitting in a long but less vigorous massage.
    Categories
    Swim Workouts
  16. Fri Apr 22

    by , April 22nd, 2016 at 03:53 PM (The FAF AFAP Digest)


    Swim/SCY/Solo @ Sewy

    600 various
    100 scull
    4 x 25 shooters
    50 EZ
    4 x 50 burst + cruise @ 1:30
    100 EZ
    3 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ
    4 x 50 DPS breast + free
    150 EZ

    Total: 1900



    ~~~~~~~~~~~~~~~~~~~~~~~


    No hacking today in the warm Sewy pool. I actually felt pretty good in the water, tho I didn't really do much. My ears are a bit better after following Dr. Thornton's advice to spend 20 minutes irrigating them with an ear syringe and warm soapy water. Will need to repeat that soon bc my left ear especially is still clogged and painful. Shoulder feels fine today. Off to a track meet soon. Lil Fort is running the 4 x 800 relay and the 2 mile at a big invitation for 9th and 10th graders.

    I will probably go all easy tomorrow and then do some starts and bursts on Sunday at BP. I must say that being preoccupied with one's health sort of eliminates the usual taper woes/nerves.
    Categories
    Swim Workouts
  17. Week 186 - Friday

    by , April 22nd, 2016 at 03:52 PM (After a long rest)
    I got to bed a little earlier than yesterday and was able to get to sleep pretty quickly. Our event yesterday was our annual company round table and we had about 100 customers attend. It's a great event and I always enjoy meeting with our customers and yesterday was no exception. That said its always tiring and again yesterday was no exception.

    Today I swam with GAJA at the Winchester Academy but unlike yesterday the kids were not swimming. I felt a little physically tired but after the warmup i felt fine.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min
    100 easy back

    Main sets
    3x200 done as swim/kick by 25 with fins on 2:45
    5x100 free with snorkel on 1:30 done as 75 smooth, 25 fast
    4x100 with fins on 1:30 done as 25 underwater, 25 back kick, 25 finger tip drag drill, 25 back
    5x100 free with snorkel on 1:30 done as 50 smooth, 50 fast
    5x50 kick on 1min

    Warm down
    200 easy

    I felt good holding mainly 1:01s on the 75 smooth, 25 fast and then :59s on the 50 smooth, 50 fast. Everything else I went easy.
    Categories
    Swim Workouts
  18. 4|21|16 SCM

    500 easy
    10 x 15-20 fr on 1:00 easy sprint
    12 x 15 on fr 0:40 easier sprint
    Drills

    30 min of stretching


    Left shin is completely well, and my left adductor/lower abdomen problem is not bothering me as of yesterday. Looked back at my blogs to pinpoint that the adductor/lower abdomen injury had plagued me since last May!

    Right arm hurts though, from hand to shoulder. At the back of the shoulder a muscle keeps twitching itself, but the arm feels better when it does - now that's weird.

    90F water provided fastest average pace in 100m event over 79F and 68F. Whereas submaxial swims showed less of a change except HR. http://www.ncbi.nlm.nih.gov/m/pubmed/8350604/
    I bet 50s would show even a greater proportional temp/speed relationship

    Updated April 23rd, 2016 at 02:18 PM by __steve__

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  19. Sarasota Y Sharks Masters 5:30 AM Workout 04/22/2016

    by , April 21st, 2016 at 03:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    8 X 50 kick 1:20
    50's: 25 fast/25 moderate

    1 X 100 moderate 2:15
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 50 fast 1:15
    1 X 50 easy 1:45
    Four rounds--choice

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
  20. Wed Apr 20

    by , April 21st, 2016 at 11:14 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    400 various
    8 x 25 shooters @ :40
    4 rounds:
    4 x 50 various @ 1:20 (They were kicking these. I just did a mix of swim, kick, drill)
    1 x 50 EZ
    extra 100 EZ at end

    Total: 2100


    ~~~~~~~~~~~~~~~~~~~~


    I swam with the team at Pitt last night, but went all easy. Unfortunately, I was really hacking away. The cold water makes my asthma flare, and the asthma is already irritated by my allergies. I really hope the water in Greensboro is not icy cold. Next year, I will have to find a SCY taper meet that is not in April.

    I got a deep tissue massage yesterday as well, which I was apparently in "dire need of." I seem to have a similar shoulder/neck issue to Water Rat. I feel a bit like a sledgehammer hit my upper back today as a result. And I didn't sleep much last night. I was on the phone into the wee hours with Fort21 in Australia and then had a restless night. She is having surgery to get her tonsils out there after repeated strep infections. Getting the necessary insurance approvals has been a huge hassle. I'm feeling so out of out that I may just take a day off. Or do another easy swim.
    Categories
    Swim Workouts