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  1. Back to the pool

    by , October 8th, 2013 at 05:08 PM (One Stroke at a Time)
    October 8th
    Lunch Bunch
    Missed warm-up
    4 x (300 50 free/25 IM order on 4:30, 200 25 free/25 IM order on 3:00 then 100 IM on 1:30)
    8 x 75 25 skull/50 pull 10 seconds rest between each
    100 easy
    3100 yards

    October 1st
    Lunch Bunch
    300 (100 swim/50 kick)
    6 x 400 on 6:00 200 free/100 back/100 free descend 1-3, 4-6
    600 that I don't recall the set

    September 30th
    450 (100 swim/50 kick)
    50-75-100-125-150-175-200-225-250-275-275-250-225-200-175-150-125-100-75-50-25 pull on 20 sec base with 10 sec added to the total interval
    4 x 50 back 1:00
    3900 yards

    September 29th
    12 x 50 on 1:00 odds right/evens left
    400 on 6:00
    2 x 100 kick on 2:00
    8 x 25 sprint on 30 2 each stroke
    300 on 4:30
    2 x 100 kick on 2:00
    8 x 25 sprint on 30 2 each stroke
    200 pull on 3:00
    2 x 100 kick on 2:00
    8 x 25 sprint on 30 2 each stroke
    100 on 1:30
    2 x 100 kick on 2:00
    8 x 25 sprint on 30 2 each stroke
    400 that I don't recall
    4200 yards

    I'm still chugging along. I wrote the distances on my FLOG after I finished but had a few blanks when I went to remember the actual work-outs. I was surprised that I could remember all the main sets. I went to Baltimore for a conference so didn't workout. I could have found a place to swim if I really wanted to (In the past, I swam with both Ancient Mariners in Bethesda and at Maryland Masters-UMBC) but decided to take it easy. The meeting was fun. I got to see lots of people and the presentation for the clinical trial that I work on was recognized for being the highest scoring clinical abstract at the entire meeting so that was exciting. I am toying with the idea of going to the SCM meet at the Woodlands in November. My husband will be going to be out of town so I could only go for one day which is fine. I am not a huge short course fan (either SCM or SCY) so I am undecided. I like the idea of having a goal and I always have fun at the meets. They have relays at the meet so I think if I can drum up some team members to go and swim relays that might be the deciding factor. This might be difficult though as my team is on a bit of a down swing as far as meet participation is concerned. I'll see.

    Updated October 8th, 2013 at 07:19 PM by MaryR

  2. Tuesday, October 8, 2013 9:00-9:50am

    by , October 8th, 2013 at 04:17 PM (Fast Food Makes for Fast Swimming!)
    I was sick over the weekend, plus got stuck working a 12 hour shift on Saturday evening, and about 10 hours on Sunday evening. Skipped out on swimming Monday morning as well just to rest up a bit. I saw pmccoy's workout from Monday, and loved the way it looked. I thought it would be a bit tough in my lesser amounts of training, and solo as well. I just don't push myself as much as I need to at times. I decided to reverse the order of the mountain, to get more of the freestyle into the workout and less fly. That was a good thing, because round 1 of the mountain wiped me out!


    600 Free

    Main Set (from pmccoy on 10/7): heavily modified/shortened by my wussiness!

    100 Fly @ 2:00 (went 1:10)
    200 IM @ 3:00 (went 2:42)
    300 Free @ 4:00 (went 3:45) huffin' and puffin' here...
    400 Free Pull @ 5:00 (went 4:51) I was honestly surprised I made it!
    300 Free @ 4:00 (went 3:50) dying...
    200 IM @ 3:00 (went 2:52)
    100 Fly @ 2:00 (had to give up and do 1 arm drill...)

    At this point I decided it wasn't going to benefit me any to keep going with the rest of the set (1 Fly, 2 IM, 3 Free, 2 IM, 1 Fly and the 1 Fly, 2 IM, 1 Fly and another 1 Fly. It would've been really nice to be able to, and in my mind beforehand I was going to, but my body said no.

    10 x 50 Flutter Kick w/ board @ 1:00

    6 x 50 Free EZ @ 1:00

    3000 Yards
  3. Maintaining as must as possible

    by , October 8th, 2013 at 03:43 PM (Chowmi's Blog)
    Hello! Long time no blog!

    I've been trying to keep up the speed and peppy-ness even though i've been so busy and traveling for a wedding. I'm tired and just spent all the time. Anyway, I figure a fast 50 here and there is better for me that trying to do full workouts.

    Today I went
    28.9 on the coach's watch. Nice it was under 29, but about 1 second off where i'd like to be on a coach's GO. I'd like to be 28.0 or better. I'd say today's time puts me at a mid to high 27 in a real race. Since I went 28.6LCM, I think that's about right. Also, my competitive advantage is SCM, since I train it year round!

    I am happy to report that I am getting my fly back! I have been swimming fly with fins sometimes, and that seems to really help! I went 1:18 and 1:17 yesterday and today on a straight 100 fly, without completely killing myself. I think that's pretty good and would translate to about a 1:12 to 1:08, ranging from a strong but controlled swim to a gut-busting time if my life depended on it. Given that a 1:12 woudl make top ten, i'll lean towards 1:10 to 1:12.

    Oddly, my back is totally sucky right now.

    In breaststroke news, that wonderful double kick sensation is a reality, and totally no benefit of a doubt disqualifable. Not sure how I got into that habit, but I have decided to just brazenly do whatever my body is going to do, DQ be darned! I asked my coach to watch it and see if I could still pass as legal, and the consensus was no, not at all.

    My first meet will be a USA meet Nov 8-10. I've entered the 50 free, 100 fly, and 100 back. The 50 free is on a Friday night, and hopefully i'll be able to go under 25.0 as I didn't break that last year!
  4. Oct. 7-8

    by , October 8th, 2013 at 03:39 PM (The FAF AFAP Digest)
    Monday: Swim/SCY/Solo:

    Hopped in for a short swim after masters practice. It was distance night and I assigned Patrick's Reese's Pieces Broken 500 set. They seemed to like it. I hadn't been hacking too badly on land, but was really hacking while trying to swim.

    Warm up:

    600 various
    4 x 50 scull
    6 x 25 shooters w/fins
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    Jazz Hands standby:
    8 x (25 AFAP + 75 EZ) @ 3:00
    50 EZ

    8 x 25 kick, hold best average @ 1:00
    -- did dolphin kick w/fins & board, held 11s
    200 EZ

    Total: 2600


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/paddles
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    4 x (25 AFAP from blocks + 75 EZ)
    2 x free =11s, fly = 11, breast = 14
    50 EZ

    3 x (50 AFAP w/fins + 150 EZ) @ 5:00
    2 x fly (23 highs), breast (28)
    -- I was gassed and feeling a little shakey after these. My body isn't really ready for prime time yet.
    100 EZ

    8 x 100 cruiser kick w/fins @ 1:40 (held around 1:05s)
    -- 4 with board, 4 w/o
    100 EZ

    5 x 50 DPS free w/agility paddles @ 1:00
    100 EZ

    Total: 3800


    Still not doing too much, but at least I'm back in the water doing a little speed work. The technical details felt crappy, as they usually do when I've been out of the water. My lungs are still pretty battered. However, none of this will dissuade me from signing up for the Sprint Classic in a couple weeks!
    Swim Workouts
  5. 10.07.13 - Tuesday workout

    by , October 8th, 2013 at 01:32 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Carole. Feeling better today. Tough workout for being unable to breathe fully. I think I'm just dealing w/ seasonal allergies and the sinus infections that come with them.


    600 Warm up

    6 x 50 - :45
    20 x 100 - 1:15 (made 15, rested 1 and made the last 4)
    100 Easy

    4 Rounds of:
    * 4 x 25 stroke (IM by round) - :30 2 easy/2 hard
    * 4 x 25 kick (IM by round) - :40 2 easy/2 hard
    * 4 x 25 pull - :30 2 easy/2 hard

    6 x 25 - :40, 1 breath down/no breath back

    400 Timed IM kick (7:00)
    50 easy

    6 x 50 - 1:00 (fly, back, br) x 2
    6 x 50 - 1:00 underwater sdk w/ fins down, easy back

    100 Cool down

    (5400 Total)
    Swim Workouts
  6. 10|8|13 SCM

    1000 warmup fr and drills

    8 x 50 dive from side fr on 1:00

    5 x 15m turn drill on 0:20

    5 x 15m turn drill on 0:30

    25 dive from side fr moderate - 0:16

    25 bk

    10 x 15m turn drill on 0:15

    25 dive from side fr moderate - 0:15

    I have a rash behind each armpit. My lower lymph node areas (left and right) also seem to be tender. Been through this before, usually caused by certain clothing detergents and products.
    In addition I feel fatigued and sore, and yesterday's swim seemed somewhat more difficult than usual, but I've really been nailing the dryland routine which likely is the cause.

    Updated October 8th, 2013 at 04:47 PM by __steve__

  7. sinuses going crazy, just have no energy

    by , October 8th, 2013 at 07:30 AM (Mixing it up this year)
    I did get woken up by a page at midnight which didn't help. I was not supposed to be on call this week but the guy who's week it was is now a father of twins so being the nice person I am..... Only 2 more days of this then my boss gets on call for the weekend so I can do the meet in Orlando.

    500 free
    500 free kick w/zoomers slow
    200 accordian drill w/snorkle
    200 breast kick
    8x50@1:00 breast pull w/zoomers held 52's
    4x50 from block as 25 breast/25 EZ free
    4x100@2:00 free w/snorkle
    100 free kick w/snorkle

    Total 250 yards
    Swim Workouts
  8. Monday 10/7/13

    Monday 10/7

    PM only SCY

    300 swim
    8x25 @ :40
    odd: scull
    even: under H2O FL kick
    8x50 @ :50 D1-4, 5-8

    8x25 @ 1:30 FR swim AFAP w/ fins (ranged from 10.0-10.2)
    100 EZ

    4x100 @ 1:35 FR kick w/ board
    8x25 @ :45 BEST AVG FR kick w/ board
    4x100 @ 1:20 swim w/ fins 2nd and 4th 25 FAST

    200 EZ

    Total: 4300
    Swim Workouts
  9. Workout 10/07/13: evening

    by , October 7th, 2013 at 08:06 PM (Maple Syrup with a Side of Chlorine)
    Finished out the weekend with all items accomplished, including leading the first Sunday service at the nursing home in the afternoon and finishing up my reading assignments after church in the evening. I was even crazy enough to log two miles running last night around 9pm - first time without needing to stop! Back to working this morning, leaving a bit early to give flu shots at a community care home as a line of heavy rain moved into town.

    Bible study was canceled tonight with the guys (Mike is back from a month at the St. Lawrence River, but had to back out tonight), so I went for a quick recovery swim after popping back into work to finish up some of the billing from the afternoon:

    - 200 Fr/200 IMdrill
    - 600 Shark Swim
    (Solo/Rec/1000 yds/20 min)

    Masters tomorrow night, after a soccer game and perhaps a dip in the lake. SHould be much chillier after three days of rain and little sunshine!

    Updated October 7th, 2013 at 08:24 PM by rxleakem

    Swim Workouts
  10. Week 54 - Monday

    by , October 7th, 2013 at 06:53 PM (After a long rest)
    I participated on the swim leg of a relay for the US Open Triathlon yesterday. I did ok doing the swim in about 20mins and our relay finished 10th out of about 50 teams. I enjoyed the event but found it difficult sighting and swimming with no warmup. The hardest part was the run after the swim which seemed really long and was done bare foot; I ended up splitting my foot open under my left big toe. Despite these challenges the event was fun and something I would do again in the future.

    When I woke this morning I was stiff and my left foot was sore. The overall affect was similar to doing a 1500m pool swim but due to the run I hurt in a couple of place I don't normally hurt. Luckily today's practice was pretty easy and was definitely recovery-ish.

    warm up
    400 swim with snorkel
    6x50 catchup on 45
    10x50 on 40

    main set
    3x(2x200 free on 2.40, 200 back on 3mins)
    6x100 kick on 1.45
    10x50 drill on 1min

    warm down
    100 easy

    total 4200scy

    My trip to Denver has been cancelled and as such I will be working out at home this week. I still plan on taking tomorrow completely off and then getting back into it again on Wednesday.

    Updated October 7th, 2013 at 07:22 PM by StewartACarroll

    Swim Workouts
  11. 10.06.13 - Monday workout

    by , October 7th, 2013 at 06:50 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Felt pretty bad again as I've battled a cold all weekend.


    600 Warm up

    100 Fly - 2:00
    100 Fly - 2:00 / 200 IM - 3:00 / 100 Fly - 2:00
    100 Fly - 2:00 / 200 IM - 3:00 / 300 Free - 4:00 / 200 IM - 3:00 / 100 Fly - 2:00
    100 Fly - 2:00 / 200 IM - 3:00 / 300 Free - 4:00 / 400 Free - 5:00 / 300 Free - 4:00 / 200 IM - 3:00 / 100 Fly - 2:00
    100 Easy
    Another mountain like Thursday. The fly was a tough wrinkle even though I could cruise through it. Roger pushed me pretty hard on the 400. I though we were going faster but we only made 4:55.

    6 x 100 Up/Down kick - 1:30 (:00) Start w/ 100 kick

    24 x 25 pull - :30 (2 easy/2 hard no breath)

    16 x 25 - :30 easy/hard

    200 Cool down

    (5500 Total)
    Swim Workouts
  12. 10|7|13 SCM

    30 x 25 on 1:00 descend -1 every two 25's from 30 seconds (i.e. 30, 30, 29, ....... 15, 15)

    20 x 25 on 0:30 WS
    • 21 - 19

    1000 drill/br/kick

    Updated October 7th, 2013 at 05:34 PM by __steve__

  13. Easier swim today

    by , October 7th, 2013 at 10:34 AM (Mixing it up this year)
    Muscles are a little tight today so did an easy one.

    500 free
    500 free kick w/zoomers
    2x250 free w/strapless paddles & bouy had an issue on second one and had to stop and wait till heart rate came down, about 30 seconds
    10x50@1:00 free held 42's comfortably
    300 breast kick trying to figure out how to kick without my left knee hurting
    4x50 from block 15m sprint
    3x100@1:45 free w/snorkle maintain 6 beat kick
    200 free kick w/zoomer

    total 3000 yards
    Swim Workouts
  14. Saturday 10/5/13

    Saturday 10/5

    "Bob Courtway Invitational Day #2"

    PM only SCY

    600 (200 swim/100 kick)
    8x50 @ 1:00 odd: k/dr, even: dr/sw
    8x25 @ :20 rest D1-4, 5-8 no breath on FL/FR, 3 pullouts on BR
    100 EZ

    25 dive fast
    25 EZ

    200 EZ

    50 FR - 23.45

    Slipped on my start and scraped the bottom of my foot pretty bad. Other than that, not bad. The breath control work I have been doing really kicked in. Took one breath (but right off the turn, so BAD CALVIN, BAD!) the whole race and did not feel winded afterwards. Not bad for doing almost no fast twitch sprint work yet in practice!

    200 I.M. - 2:11.52 (27.32/35.67/37.25/31.28)

    I know I should take every opportunity to RACE, but after the 50 FR, I just basically enjoyed myself for the rest of the afternoon and just "swam" my races. This was a perfect example. No turnover on backstroke, no real zip on the fly and breast, and no closing speed coming home. I need to focus harder on I.M. days!

    100 BR - 1:05.09 (30.76/34.33)

    Not a BAD race, but not that great either. Probably should have swam the 200 BR on Friday instead of the 500 FR, as this 100 basically felt (and according to the coach, looked) like I was taking out a 200. I actually have little doubt if I had done the 200 BR AFTER the 100, I would have had a faster 100 split going out. Again, the lack of feel I had for breaststroke can be attributed to very little refined fast stroke work yet in practice. As I was reminded, this meet comes on the one month anniversary of the team starting to train again.

    Add in about 1000 assorted warm up and warm down. I skipped the 50 BR/100 FR because the meet was dragging on (I HATE swimming afternoon sessions). Also props to Doug Martin who threw down a sterling 23.53 in the heat before me!

    Total: 3000 (+/- a 100 or so)

    Updated October 7th, 2013 at 09:24 AM by Calvin S

    Swim Workouts
  15. Sunday, Oct. 6

    by , October 6th, 2013 at 05:20 PM (The FAF AFAP Digest)

    Woke up feeling somewhat better after a good sleep. But then I had a violent reaction to the cough syrup with codeine I was taking. That ruined most of the day, though I did get in an hour walk on the Montour trail with the fam and the puppy.


    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull & caterpillar fly drill
    50 EZ
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    3 x through:
    6 x 25 burst + cruise @ 1:00
    1 x 25 fast @ 100 pace + 25 EZ @ 1:30
    1 x 50 fast @ 100 pace @ 1:00
    1 x 100 EZ @ 2:30

    8 x 50 DPS free w/agility paddles @ 1:00
    100 EZ

    Total: 2700


    That was all I had in me today. I think I am in for the long haul with this cough. My experience with a hacking cough is that it lasts for 3-4 weeks ... Trying really hard to stay positive.
    Swim Workouts
  16. 10|6|13


    500 warmup
    500 drill
    500 kick

    then went to church
  17. 10.05.13 - Saturday workout

    by , October 5th, 2013 at 08:52 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Mary. Felt pretty cruddy today with the beginning of a cold and 4 hours of sleep. I think Dave sensed my weakness and took advantage. He was on the 1:10 pace and I was stuck at 1:12 . Didn't expect to do quite so much yardage either.


    500 warm up
    400 Reverse IM Order - drill down, swim back

    100 Free - 1:30
    1 x 200 Free - 3:00
    200 Free - 3:00
    2 x 100 Br - 2:00
    300 Free - 4:30
    4 x 50 Bk - 1:00
    400 Free - 5:30
    8 x 25 Fly - :30

    400 Free - 5:30
    1 x 200 Kick w/ fins - 3:00
    100 IM - 2:00
    300 Free - 4:30
    2 x 100 Kick w/ fins - 1:45
    100 IM - 2:00
    200 Free - 3:00
    4 x 50 Kick w/ fins - 1:00
    100 IM - 2:00
    100 free - 1:30
    8 x 25 Kick w/ fins - :30
    100 IM - 2:00

    6 Rounds of:
    * 25 Pull - :50
    * 50 Pull - :50
    * 75 Pull - :50

    200 Cool down

    (6000 Total)
    Swim Workouts
  18. Workout 10/05/13: morning

    by , October 5th, 2013 at 06:13 PM (Maple Syrup with a Side of Chlorine)
    Went to a men's Breakfast this morning, great food and a testimony from Bill about his being sober for 25 years this coming Monday - awesome!

    Went to Masters with a full stomach and not expecting anyone else to show up, as Greg is away and Kevin is visiting his son for parents weekend at UVM. I was happy to see Meg and Jill ready to swim! They were doing their own thing since they haven't been in the water in two months, so I did some main set stealing ...

    200 Fr/100 Bk/100 IM drill
    400 continuous as 50 kick, 50 pull with buoy

    MS1: Water Rat's 16 x 150's via slknight:
    1 on 2:30 (1:40 base)
    4 on 2:20
    1 on 2:40 - used snorkel and AP to this point
    3 on 2:10
    1 on 2:50 - used snorkel
    2 on 2:00 (1:20 base)
    1 on 3:00 - did back
    1 on 1:50 - 1:46
    1 on 3:30 - did back
    1 AFAP - 1:38

    MS2: fun with 75's
    - 9 x 75 on 1:15
    Done as kick/swim (IMO)/pull with buoy by 25's

    1 x Noah's Ark
    Did the final 200 as loosen and out
    (Masters/Rec/4600 yds/75 min)

    That 150's set is great - a nice mix of pleasure and pain! The increasing easy effort is just the right recovery, and I did back to help keep my shoulders stretched out.

    Just got home from an exhange post-arrival orientation for #2 at the school, with the 17 area host families. Good info and I think that the kids enjoyed getting together. I liked the food from different nations as each student made a dish from home. We're about to leave for a German dinner to support the area food and fuel fund, and to give #2 a taste of home.

    Last night I was able to check out ourtown's latest attempt at a Guiness World Record for the largest peanut butter cup. 229 pounds! Pieces were then sold off to raise move for PAVE, the Project Against Violent Encounters that supports women in leaving abusive situations.

    Updated October 5th, 2013 at 10:49 PM by rxleakem

    Swim Workouts
  19. Week 53 - Saturday

    by , October 5th, 2013 at 01:28 PM (After a long rest)
    I woke again feeling very tired and all around beat. This past week has been both tough and rewarding. We are now at around 25k a week and are also starting to mix in some race pace sets. Despite the tiredness I am feeling very good about where I am at this point in the season. Today we continued with the high intensity kicking, some decent aerobic swimming and some race based swims. Despite having to OW swim tomorrow I still did weights after practice.

    1000 with snorkel
    10x50 on 55 drill, I alternated catchup and finger drag.

    Main set
    5x100 best average kick on 1.45. This one continued the theme of Beat Stewart from yesterday with everyone else either using one or both fins.
    200 easy
    8x100 on 1.15 descend 1-4 and 5-8 with number 4 and number 8 no slower than 1min.
    200 easy
    6x50 on 1min holding desired pace for desired distance. I was told to focus on mile pace but found the send off unrealistic for this(too slow) and focused on last 100 of 200 instead.

    Warm down
    200 easy

    Total 3700scy

    I went 1.17,1.19,1.20,1.20,1.21 on the kicks; I hurt really bad. The descending 100s I descended from 1.05 to 1min. I felt ok on the first 4 but felt awful on the second 4; my times were the same on both descends. The 6x50s we swam to our feet(ended with a turn) and I went 28,28,27,27,26,26. I found the send off times too easy and actually felt stronger as we went further(another great sign).


    We did the 10,8,6 by circuit on number of reps going from heavy, to max, to fail weights by machine with no rest between reps or circuits.

    3x(bench press, inclined benc, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull downs hands outside)

    I have the OW swim tomorrow and I am heading home for a nap.
    Swim Workouts
  20. Friday 10/4/13

    Friday 10/4

    "Bob Courtway Invitational Day #1"

    PM only SCY

    600 (200 swim/100 kick)
    8x50 @ :50 odd: k/dr, even: dr/sw
    4x75 @ 1:00 descend by 25s each 75
    25 dive sprint
    25 EZ

    200 EZ

    200 FL - 2:06:88 (27.58/31.30/32.90/35.10)

    Holy crap, not sure what happened on that last 50. It did NOT feel like I died that hard. I felt "labored" going out, like I had no easy speed. Overall not a bad swim. Was hoping to be 2:03 or better, which if I had paced the last 50 like the rest of the race, would have been no problem.

    500 FR - 5:10.61 (58.0/1:02.8/1:02.9/1:03.5/1:03.2)

    Really would have liked to have been under 5:00 already, but that might have been wishful thinking this early in the season. Never really felt like I got going in the race. It didn't help that this was the last event, and I was in the last heat, and When I dove in the water it was after 10:00 pm. Past my bedtime and still hadn't swam yet! I also had to sit through hours of 200 BK/200 BR/500 FR between events. I am making excuses, I know, but all in all, I will take this swim for what it is: a sign I am most certainly NOT in the best race shape yet.

    Add in about 1900 assorted warm up and warm down between events.

    Total: 4200
    Swim Workouts