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  1. Columbus Meet, March 29

    by , March 30th, 2014 at 11:49 AM (The FAF AFAP Digest)
    On Friday night, I travelled over to Columbus for a meet at Ohio State University. What a sweet pool that is -- deep, cold, clear and with wide lanes. I especially appreciated the wide lanes since it was a mixed gender meet. I was with one of my Pitt swimmers who was swimming in her first masters meet (she did great), so I had some company. The meet ran a bit faster than predicted and I was grateful for a couple 10 minute breaks. On the whole, I am really happen with how things went with 3 days of hard rest.

    100 breast, 1:13.4, PR

    I hadn't swum this event in over a year. My last attempt was a 1:15.0, so I was hoping to slide under that that time. Imagine my shock and happiness when I saw a 1:13 on the board. The race went well. I had a great start, though turns were a bit glidey. I guess those USRPT sets worked! I think there's only one swimmer in my age group (a real breaststroker) who can beat this time, so it should hold up well. I wish I had another crack at the 50 breast this season, but it doesn't fit into my Zones lineup.

    100 back, 1:02.6

    I had maybe 45 minutes rest and could have used more. The race went pretty well. I wish I could have taken a couple more kicks off the wall on the third and fourth length. But my UWs are not where I want them to be right now. Still, a 1:02 without a full taper and big meet vibe is a very solid time for me and I'm happy with it.

    100 free, 58.3

    Ok, admit it. No one thought I would swim all three 100s. And in less than 3 hours no less! I was pretty dead after my 100 back. I definitely do not train to compete in 3 x 100s in less than 3 hours. I've never done that before. In fact, it's an extremely rare occurrence when I swim 2 x 100s in one day at a meet. But I decided to give it whirl. My plan was kick to the 15 m mark, go easy speed for the first three lengths and sprint the final length. While that was a good plan, when I got to the last length, I had nothing and felt like I staggered to the finish. I think I should be a full second faster in this event. But that wasn't going to happen under these circumstances. This is my worst and least favorite sprint event, so I'm glad I got it out of the way and I can cross it off my Zones event list. This is about the same time I swam at Zones last year (when I missed a wall), and should make top ten (channeling chowmi here).


    Just did an easy recovery swim today (1800) . Feeling pretty sore, though happily my shoulder seems no worse than it was pre-meet. The constant rehab exercises and icing seem to be helping somewhat.

    There are now 563 swimmers entered in Zones.

    Updated March 30th, 2014 at 06:12 PM by The Fortress

    Masters Swim Meets / Events
  2. Workout 03/29/14: morning

    by , March 29th, 2014 at 09:38 PM (Maple Syrup with a Side of Chlorine)
    I had a couple of good days at work, then attended the last hour of class Thursday night. I had three chances to swim yesterday, and didn't. Went to a concert for a couple of girls from Preston's school that are heading to Ireland this summer - that was fun and we won a basket with breakfast goodies!

    This morning I made it back to the college for a work day, finally finishing the tiling of the downstairs two bathrooms and then helping with painting on the fourth floor. Then I headed to Masters practice and joined eight other swimmers

    w/u: 200 Swim/200 Pull/200 Kick/100 swim

    Now for fun with Swimopoly:

    We ended up doing:
    4 x 25 choice
    4 x 12.5 AFAP
    4 x 50 b/c
    2 x 100 (kick/pull) (I did an extra 50)
    3 x 100 back
    300 Negative Split
    200 Free Relay (me vs the two teams), in place of going to Jail
    6 x 50 Best Average on 2:00

    100 loosen and out
    (Masters/Rec/2600 yds/90 min)

    I borrowed this idea from a tweet I saw a while ago and adjusted it to the abilities of our workout group. Instead of using dice to "roll" through the board, we used Greg's stopwatch and the last digit = move. There was enough variety and opportunity to adjust that everyone did the Swimopoly game, even those that typically just swim on their own. It was great fun!
    Tags: swimopoly
    Swim Workouts
  3. Sat Mar 29 2014 south Central SC zones

    by , March 29th, 2014 at 08:33 PM (Ande's Swimming Blog)
    Entered 1650 it was Fri evening but I didn't drive over till this morning

    I was on the fence about the 500
    Then decided to check in at the last minute & just cruise it.

    500 FR
    28.59 30.95. 59.54
    31.29 31.70 2:02.53
    31.73 (2:34.26)
    31.66 3:05.92
    31.74 31.95 4:09.61
    31.90 30.67 5:12.18
    I 2 beat kicked 475 & 6 beat the last 25

    Afterwards I found out the zone record was 5:11

    Next was 100 free, I decided to skip it

    50 BK
    Went 25.29 was 25.0 last year
    Felt like I was too deep & angled up too steel at the end of each break out

    50 FL
    Didn't SDK far enough off the start

    200 IM
    33.00 way too slow, mistimed turn to BR kicked in
    28.65 Decent 6 beat kicked
    Think that was the zone rec
    Guthrie went 2:04.26 in a diff heat

    Updated March 31st, 2014 at 10:26 AM by ande

  4. 2014 USMS South Central Zone Meet

    by , March 29th, 2014 at 06:56 PM (After a long rest)
    This weekend is our South Central Zone meet at the Woodlands pool just north of Houston. This meet is special for me because I had four other team mates competing at the meet and my daughter came with me to the meet. We had a good drive down yesterday afternoon and I had a nice swim before we left and another after we arrived.

    1650 free
    Last night I swam the mile and used the fact that I had not swum a USMS mile before to enter a NT and swam at 6pm in lane 5, heat 1. There were 10 heats and the last heat did not start until almost 9pm even with two pools being used to speed the meet up. I swam my own race and felt pretty good through about 800 and the pain build from there. I held it together pretty good and finished with 17:29.92. This was not as fast as I had hoped but still not a bad time at all.

    500 free
    Today we had warm up at 8am and the meet started at 9am with the 500 being the first event of the day. I knew this was going to be a real race between Steve Unruh and I and that's exactly how it turned out. I swam from the front the whole way but Steve was no more than half a body length back the whole way. I knew he was going to pick it up the last 150 so made sure I had enough left to pick it up also. We both went under 5mins with my final time being 4:58.92. This was not as fast as I went shaved and tapered for USAS in January but was a really good in season time for me. I really enjoyed the race and was very happy I evened the score with Steve after he beat me at the SMU meet last month. I suspect we will have some more great races over the next few years.

    200 back
    Despite warming down well after the mile and the 500 I was very tired and sore before this race. I was seeded 4th but ended up 2nd in the heat and 1st in my age group. The time of 2.06.83 was not that special, but I was happy with the splits which were 30,32,32,32. I think I will swim this event more next year and with some work on my turns I think I have a lot of room for improvement.

    Tomorrow I have the 200 free and the 1000 free. There are about 6 guys entered under 1.50 on the 200 free so this is likely to be a very fast race. I am seeded first on the 1000 and hope to have a fast race. If I swim close to the time I did in January in the USAS meet I will get close to the zone record of 10:24.

    ------ Update on Day 3

    I had a pretty horrid day 3 of this meet. My daughter got sick on Saturday, with a fever and a stomach ache. I woke up on Sunday morning with my stomach in knots and had to spend most of the gap between the warm up and the 200 free in the bathroom. I erroneously decided to swim the 200 but without getting into any nasty details at 135 my stomach did a twist and knotted and at 150 I knew I needed to get out and head back to the restroom, unfortunately I flipped and had pushed off and had to get to 175 inorder to get out, which I did without really embarrassing myself but only just. On the offical record it was a DQ but reality was it was a DNF. I tried rehydrating and decided to swim the 1000 but more to just stretch out. I ended up going about 10.32 and negative split it pretty big, and actually by the end felt much better.

    I can honestly say that this was not only a masters first but a life time first, with a DNF, and almost another very nasty first, but I wont go there!!! Its a shame because I was feeling pretty good and the guys I was with all went under 1.50 so I believe I would have been between 1.48-1.50, but alas it was not meant to be.

    Updated March 31st, 2014 at 04:26 PM by StewartACarroll

    Masters Swim Meets / Events
  5. 3|28|14 SCM

    Did drylands on 3|27 and blasted lower body with a combination of dumbells and my vertical jump bands.

    It went like this - hold dumbells at knee level with knees bent, clean dumbells to shoulders (not over head) while jumping forcefully, then land. Without keeping weights up at shoulders too long, let them free fall and swing yourself back to starting position. The complete movement requires no static spots to carry momentum.

    did 4 sets of 10 working up to 35 lb dumbells using all 4 elastic bands
    also did elastic band loaded planks with a rig which took 5 minutes to setup

    SCM 3|28

    10 x 50 on 1:00 free, strict form with full awareness
    4 x 25 FK AFAP on 3:00, 19, 19, 19, 20 (blah!)

    • disappointed as I thought I would actually do at least one in a dignifying manner then realized, though my legs weren't sore they must have been toast from the leg workout prior (which is why they were mentioned, as excuse)

    10 x 50 on 1:00, F, S - as 25 HUDKF AFAP/ 25 easy

    • gratifying for me to accomplish this one, 11 of them would have caused spontaneous auto-ignition

    Left the pool on a good note as if I accomplished something in pursuit for faster swimming, despite a disappointing kick test set.

    Fortress was totally 99+% accurate with her warning against the distance swimming I did for 3 weeks following my meet. 3 weeks of distance swimming has taking even longer for me to regain my speed. Interestingly though, is flutter kicking did not get affected. Only did my raw free sprinting slowed. Maybe because of the differences in fiber types, and the differences in loads on legs between fast and slow swimming vs the upper body's differences.

    Winter is finally behind! As well, our 2013 taxes (I use turbotax) are behind. Appears I underestimated by the equivalent of a decade of tech suits (ouch). Taxes are funny, we would've been much better off if we made equivalent, just a dozen or so tech suits less. Nevertheless, I have just one tech suit, it has been used for two swim meets, and I plan on keeping it around to race in for at least another year. I estimate that the following tech suit might make it to see 50 - 54 racing.

    Updated March 29th, 2014 at 12:24 PM by __steve__

  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/31/2013

    by , March 28th, 2014 at 12:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    WARM UP:
    4 X 150 2:30
    8 X 50 1:00
    50's: 1-4: long and smooth 5-8: Descend to fast

    1 X 400
    Choice. Fins optional

    3 X 100 kick 2:15
    1 X 100 swim

    4 x 50 1;15
    Choice. Descend 1-4, #4 @ 100%

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    4 X 50 @ 85/90% 1:15
    4 X 50 easy/perfect stroke 1:00 #4 on 2:00
    Two rounds
    Swim Workouts
  7. March 28, 2014

    by , March 28th, 2014 at 08:37 AM (Trying to Train Smarter, Not Just Harder)
    What happened to March? Geez, Spring is actually upon us, and it seems like Valentine's Day was just last week! Warmer air again this morning, thank goodness - the 38 degree temp on Wed morning was a nasty shock to the system. ATAC still off - so we've had the entire 50M pool to ourselves for 2 weeks now. They come back on Monday, and I'm looking forward/dreading that! Swam with Jenna & Gary today - Sela & Marcia slept in, I guess. Did butterfly for the first time since, basically October - with zoomers - and only for a 25, but I did do it, and I felt good, no shoulder pain at all. (Yea!)

    600 back/free
    300 pull
    "The Rob" set:
    4 x 50
    3 x 100 IM
    2 x 150
    200 IM (or IM twitch)
    1 min rest
    200 Pull
    2 x 150 IM twitch
    3 x 100
    4 x 50 kick
    (No clock so no intervals)
    100 easy
    3 x 100 w/pull buoy only
    100 easy
    3 x 100 pull w/buoy & paddles
    100 easy
    3 x 100 w/fins and paddles
    100 easy
    300 breast/free
    Total: 4500 LCM

    Trying to find a way to challenge myself w/out going to meets is really hard. I don't think there is a single meet that coincides with my free weekends until October. Been thinking about giving myself a challenge & actually doing the dumb "goal sets" with the kids on some of the Saturday practices this summer. I hate competing against Olympians, seriously. Even tho I won't be in their heat, they will see me come in at my pathetically slow time, and even tho they probably aren't actually watching me, I still feel like they are, and judging. (And they probably couldn't care less, lol!!)

    Updated June 4th, 2014 at 10:29 PM by Celestial

  8. Taper Day 5....sprint?

    by , March 28th, 2014 at 08:12 AM (Mixing it up this year)
    I don't do sprints well so doing this is weird. But then again this is the reason I tend to loose weight during a taper. Speed work in short bursts works.

    Ok here is a question- tomorrow is a USA meet I am swimming 50 fly and 200 fly, I should qualify for finals for both events. I am 2 weeks out from Y Nationals should I swim finals or not? all opinions welcome.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/snorkle & zoomers
    8x25@:45 angel arm fly w/snorkle & bouy
    200 1 arm fly alt by 25 rt/lt w/zoomers
    200 free kick w/zoomers
    10x50 from block odd sprints fly even sprints free #1-4 15m sprint rest EZ free #5-10 25yd sprint rest EZ free had some issues due to alergies in judging the surface of the water
    200 free EZ

    Total 2500 yard
    Swim Workouts
  9. Thursday 3/27/14

    Thursday 3/27

    AM only SCY + weights


    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    8x25 @ :40 odd: under H2O FL kick, even: BR w/ FR/FL kick (alternating) w/ fins
    4x75 @ 1:20 BR w/ 1/2/3 pullouts per 25
    8x25 @ :40 odd: under H2O FL kick, even: BR w/ FR/FL kick (alternating) w/ fins
    4x50 @ 1:00 25 under H2O pullouts/25 FAST BR
    8x25 @ :40 odd: under H2O FL kick, even: BR w/ FR/FL kick (alternating) w/ fins
    4x25 @ :30 BR swim w/ strapless paddles (focusing on in-sweep and catch)

    6x100 @ :10 rest FR swim w/ opposite fin + opposite paddle (switch each 100)

    Total: 3000


    3x10 lat pull down (70, 90, 90)
    3x10 DB shoulder press (20, 25, 25)
    3x10 DB bench press (25, 30, 30)
    3x10 DB single-arm bicep curls (20, 25, 25)
    3x10 DB triceps extension (30, 35, 35)
    2x 3x10 "empty cans" shoulder rehab w/ DBs (5# only, one set w/ arms straight out, one in V shape, one with arms in close together)
    3x15 hip abductor (90)
    3x15 hip adductor (70)
    Swim Workouts
  10. San Francisco from the water

    I enjoyed a wonderful weekend of swimming in San Francisco. Things got off to a bit of a hectic start last Saturday, with some rental car drama as we were returning from Sonoma to the city. Luckily, the car’s problems (it ultimately decided that first was its only gear) occurred very near the airport—I was dropping my husband off for his return flight to NYC before driving up to the swim’s start. I was able drop him at curbside, limp the car over to the return lot, and get a cab up to the swim start in time. Whew!

    On the ride to the meet-up near Fisherman’s Wharf, as it became clear that I would make it in time, my fluster and annoyance gave way to feelings of relief and gratitude that things hadn’t been worse. As the sky lightened I caught glimpses of the Bay Bridge and the water I started to feel excited about the coming swim. As far as I could see, the bay seemed flat and calm, and very beautiful.

    By 7:30 I had found Leslie from Swim Art and fellow swimmer Matthew. Leslie went over the course and procedures with us, and introduced us to our kayakers as they arrived. Everything was very calm and low-key, and I enjoyed getting to know everyone a bit as we prepared to head out. Both Leslie and Barry, my kayaker, encouraged me to sightsee as much as I wanted and enjoy the swim, which was exactly my plan.

    We walked down to the dock, where we met our captain, Brent. We all hopped aboard his inflatable, which took us to the swim start on the far (south) side of the Bay Bridge. The morning was sunny, with air temps in the 50s, and the water was flat and glassy. We saw swimmers heading into Aquatic Park as we were leaving—I learned the next day they were South Enders coming in from a swim from Fort Mason.

    As the kayakers were getting into the water, I got undressed (I’d been wearing my suit since we headed out at 4:30 that morning), lubed up, put in my earplugs (water temp was around 57), and got ready to go. Since it was an informal swim, we each splashed as soon as we got ready. I had been feeling a little nervous about my acclimation—I haven’t been swimming outdoors here since December, and the water temps during my time down in Florida were mostly in the 60s—but as soon as I hit the water I knew I would be fine. It felt nice and cool in a friendly way. I stroked and let the bay water wash all the morning’s worries away from me.

    I got to do freestyle for a minute or so to the bridge before swimming backstroke under it. I stopped briefly directly underneath and appreciated its curving span and its sheer massiveness before continuing on. Barry turned out to be a great kayaker and a wonderful tour guide. Every time I stopped to look around, he would tell me something interesting about the part of the city we were looking at. It was a very conversational and informative swim, and I had a ball just stroking along and seeing new sights and learning new things. We paused for a photo op and synchro moment near the Ferry Building.

    The water was very easy to swim in. We had a strong ebb current with us, with very little wind, and I enjoyed watching the reflective water surface on each breath. There was so much to look at—the San Francisco skyline, the bridge behind me (I turned over to do backstroke every now and again to see how much smaller it had gotten), Alcatraz up ahead (we were more or less heading directly towards it until we rounded the corner near Pier 39). During the briefing Leslie had told us that they were keeping track of a huge tanker that was scheduled to come into the Bay during our swim, about halfway through it passed close by us. Not scary-close, but cool-I-can-see-this-big-ship-up-close-close. We stopped and watched it float by. I waved to whomever was on board, and Barry remarked that this was as near as you ever wanted to be to such a huge ship. I noted its name—“Florida Voyager”—and looked it up after. It’s 600 feet long.

    (I also learned a bit about how such big ships are brought into the Bay. Navigating through the Golden Gate is quite tricky, and there are local pilots—bar pilots—who board the vessels in the open sea, 11 miles out, and pilot them into the bay. The boats from which they board--pilot boats--accompany the larger boats through the channel, and once huge craft is safely through, the bar pilot gets back on the pilot boat to go back out and drive another ship in. There are only around 60 bar pilots, and it’s a demanding and lucrative profession—they earn about half a million a year.)

    Barry was spotting lots of seals and sea lions around us—a juvenile seal apparently followed me closely for a while. I only caught a glimpse or two of their heads above the water, once when he pointed a nearby one out, and another time on a random breath. I was thrilled—seals! I’ve always wanted to swim with one, and out here there were lots.

    As we rounded the corner the Golden Gate Bridge came into view, majestic and orange. We passed Aquatic Park, and Barry pointed out its landmarks, as well as the Marina ahead. There were lots of sailboats out, with some larger ones just beginning a race to the Farallones and back. As I got nearer I could see just how big these larger boats were, and it was thrilling to be swimming parallel to them. They weren’t going very fast, as there was almost no wind—Barry remarked that they were simply riding the same ebb current we were towards the bridge.

    Very soon we were near the Presidio, the huge park from which the GG Bridge sprouts. Alcatraz was behind us, Sausalito and the Marin headlands were up to the right, San Francisco on the left, the bridge ahead and approaching quickly. I found myself doing 1-stroke breathing and sighting frequently, trying to look in every direction and take it all in. We were getting closer to the large sailboats—they were apparently sending them off at intervals with gunshots, although with my earplugs I hadn’t heard the firing. I stopped and looked around, and just delighted in being out in the water amidst it all.

    My route under the bridge seemed to take us among the sailboats, and I just thought to myself how amazing this all was—swimming under the Golden Gate, through a sailboat race, on such a glorious sunny day. I felt very small, and surrounded by awesomely big things. But there’s room for us all in the bay! Right as we went under the bridge the water seemed to develop a little more movement to it, and looking ahead I could see some small swells forming. I think on many swims this part of the bay can be a whirlpool of chop, but on this day it was all easy swimming, and I enjoyed doing backstroke and looking up at the huge bridge above as I finished up. Before I got out I looked longingly at the sailboats that were continuing on out to sea, then climbed up the ladder of the inflatable to head back to land.

    (The sailboats might have been as fascinated with me as I was with them. As I was getting ready to post this entry, I looked online for something about the yacht race to link to. I found a race report, and as I scrolled down it, I found . . . a picture of me, just after I’d swum under the Golden Gate! Apparently someone was up on the bridge photographing the boats, and they included the picture of a swimmer in the final article, without comment. You can see how well supported I was during the finish here, with the kayak on my right and the rib to my left.)

    Several times during the swim my kayaker remarked that this was the calmest he’d ever seen the bay—I really lucked out with both the weather and water temperature, which was higher than normal for this time of year. As a result, this swim was simply easy and pleasant the whole way—nothing felt like a stretch, and I was glad to begin my season with an all-fun-all-the-time outing. Challenging swims bring their own joys, but there’s definitely something to be said for simply relishing a really delightful outing in the water. A big shout-out to Leslie, Barry, and boat captain Brent for their seamless support out in the water.

    The swim was also a great way to start off my stay. I’d only visited the city once before this trip (for a polo tournament in Oakland that left little time for sight-seeing) and didn’t know much about it. I knew the Bay and Golden Gate Bridges were iconic and that it would be beautiful to swim under them, but I didn’t realize to what extent they really bracketed the heart of the city. All during the rest of my (too short!) stay, whatever sight I went to see, I found myself remembering seeing it from the water, and recalling the tidbits Barry had told me it.

    The rest of my stay in San Francisco also featured plenty of time in the water. On Sunday I enjoyed a swim at China Beach, on the ocean side of the city. It’s an absolutely gorgeous beach, with postcard views of the Golden Gate to the north. Locals know various dolphins and porpoises there by name. After a thrilling motorcycle ride out, I had a wonderfully chatty swim with Zina and Jim, then snacked on the communal spread while I met other members of the delightful pod of OW swimmers who congregate there. Zina had described this group to me as being more into the spiritual side of swimming, and I found that description apt. It was a sweet and relaxing way to spend a lazy sunny afternoon.

    After the beach Jim took me to the South End Rowing Club and gave me a tour of the place, along with a quick peek at the Dolphin Club next door. SERC is an amazing facility, and I loved hearing about the club’s various swims and other activities, looking at the historic photos on the wall and appreciating how long people have been passionate about swimming in the Bay’s waters.

    The next morning I went back to SERC for a swim in Aquatic Park. The cove was surprisingly well populated with swimmers for a weekday morning. The previous day I had heard a small boy trying to convince his parents to let him go swim in the ocean: “It’s not cold! There are twenty-seven people out there. It can’t be cold!” It was too foggy to count swimmers on the morning I swam, but I saw plenty of others out enjoying the 50-something water, both in wetsuits and not, and met lots of friendly people in the locker room. What a great city for open-water swimming, and what a great community of welcoming swimmers I got to spend time with, both in and out of the water! I hope to go back again soon.
  11. Thursday, March 27

    by , March 27th, 2014 at 04:18 PM (The FAF AFAP Digest)
    Swam around 1400 with a few bursts today. My shoulder is still achey. My masseuse said I have an inflamed infraspinatus and that seems about right. Whenever I have shoulder issues, it's the same spot. Not sure what brought it on, possibly a lapse in doing my RC/scap exercises. Argh. Hate going into meets in pain. Hope it's better before Zones.
    Swim Workouts
  12. The past few days

    by , March 27th, 2014 at 02:35 PM (Fast Food Makes for Fast Swimming!)
    I've been swimming minimally, just enough to keep my body in shape for the upcoming LMSC Champs meet on April 5-6th over in Moscow, Idaho.

    Monday I got in for about 2000 yards or so, pretty sluggish though because I went in extra early and didn't get to rest a lot the night before.


    Wednesday I swam from about 9:10-9:45am, not much, but did get a fast 100 at the end that I was happy with:

    500 Free warmup
    10 x 50 Flutter Kick w/ board @ 1:00 (:47s)
    300 Free Pull
    (lots of talking)
    100 Free Sprint from a push (went :58)
    1400 Yards


    Thursday (today):

    800 Free warmup
    I was swimming alongside a guy that just 'goes and goes' and has some decent speed as well. It takes my 400 yards to lap him, and I did so twice in my 800. It was nice to have a 'rabbit' of sorts to chase after in my attempt to lap him.

    10 x 50 Flutter Kick w/ board @ 1:00 (:47s)

    4 x 150 Free Pull @ 2:00 (held 1:45s)
    This was the first pulling I've done where I actually sort of 'went for it' with some pressure and speed on my arms. Didn't seem to hurt, but we'll see later today.

    75 EZ
    25 Fly Fast

    2000 Yards in just over 30 minutes
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/28/2013

    by , March 27th, 2014 at 12:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    WARM UP:
    2 X 250 4:00
    2 X 150 2:15
    2 X 100 1:30

    4 X 150 3:00
    100 kick/ 50 swim
    Fins optional

    5 X 100 2:15
    Choice. Focus on perfect technique

    $$$ RACE PACE SET $$$
    3 X 200 broken @ race pace 7:00
    Broken :10 @ each 50

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  14. Week 78 - Thursday

    by , March 27th, 2014 at 08:31 AM (After a long rest)
    I had a late night last night after our user conference which went off great; there is nothing like customers coming in and discussing how they are solving real problems with our solutions. By the time I got home it was gone 10pm and despite sleeping really heavily I woke really tired this morning. I got up but seemed to be in slow mode this morning and ended up being about 10mins late to open up the pool. Today was a meet warm up which again felt pretty good.

    Meet Warm up
    400 free with snorkel
    6x50 catchup on 1min
    4x100 on 2mins holding under 1.25s
    100 easy
    8x50 alternating 50 smooth, 50 fast on 1min
    200 easy

    Total 1800scy

    I held 1.23s on the kick trying to stay relaxed. On the 8x50s I alternated 1650 and 200 pace and felt pretty good.

    Tomorrow we are meeting at the pool and doing a short swim before driving to Houston. Tomorrow night I have the 1650. It will hurt like the mile always hurts but I hope to have a good swim and set a bench mark for Kirk Nelson to chase at Nationals!!!
    Swim Workouts
  15. Week 78 - Wednesday

    by , March 27th, 2014 at 08:21 AM (After a long rest)
    Today was a crazy rush. We had our annual user conference going on today and I needed to be in early. Despite my best efforts I was held up in traffic and ended up being a little late to the pre meeting. I had a good nights sleep and a continuation of our drop taper felt pretty good today.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    10x100 free with snorkel on 1.30
    4x(2x50 fast kick on 1min, 100 kick smooth on 2mins)
    200 easy
    6x 25 AFAP on 40 seconds from a push with a turn holding 12 or quicker
    200 easy
    6x25 AFAP on 2mins from the blocks with a turn holding 11 or quicker

    Warm down
    200 easy/float

    Total 3400scy
    Swim Workouts
  16. Taper day 4... Pace Out!

    by , March 27th, 2014 at 07:27 AM (Mixing it up this year)
    Was late today, had to put gas in the tank to get there.

    Today was a pace day and a little bit of sprint! What a combo. No 200 Fly today or tomorrow.

    500 free
    500 free kick w/zoomers
    10x50@:55 free w/snorkle & bouy holding 43's
    10x50@:50 free holding 41's
    500 free kick w/zoomers
    6x50 from block 15m sprint rest EZ alt free/fly
    200 free EZ

    Total 3000 yards
    Swim Workouts
  17. Wednesday 3/26/14

    Wednesday 3/26

    AM only SCY

    300 swim w/ under H2O turns at opposite end of pool (too shallow at my starting end to do underwater flips)
    12x25 @ :40 odd: drill, even: under H2O kick w/ fins
    4x75 @ 1:00 swim w/ paddles

    4x100 @ 1:40 FR kick w/ board (1:35, 1:31, 1:31, 1:34)
    200 @ :20 rest BK pull w/ buoy + paddles (A.R.)
    4x100 @ 1:35 FR kick w/ board (1:28, 1:30, 1:30, 1:33)
    200 @ :20 rest BK pull w/ buoy + paddles (A.R.)
    4x100 @ 1:30 FR kick w/ board (1:24, 1:24, 1:26, 1:27)
    200 @ :20 rest BK pull w/ buoy + paddles (A.R.)

    16x25 @ :30 w/ strapless paddles + snorkel
    4 - one-arm FR (alternate R/L)
    4 - scull
    4 - one-arm FR (alternate L/R)
    4 - FR swim

    Total: 4000

    After my lower body lift yesterday, my legs were screaming at me by the end of today's kick set!
  18. 3|26|14 SCM 56 minutes

    20 x 25 on 0:30 fr/fk, S
    • alternate free and flutter kick each 25

    20 x 25 on 0:30 fr, S
    • brisk breakout/stroke transition, easy to wall
    • left shoulder getting a little loose

    150 easy

    8 X 12.5 fk on 1:00 AFAP, S
    • arms back (to rest shoulders)
    • from dig, at pool center
    • 13 - 15's

    10 x 25 FK on 1:00, moderate - fast, hold form and narrow kick
    • 22 - 26's

    250 continuous FK, S
    • sprint kick to ~ 1 - 2 seconds before acidosis then hold an easy kick, repeat
  19. Accupuncture Day 2 (3/26/14)

    by , March 26th, 2014 at 09:37 PM (Trying to Train Smarter, Not Just Harder)
    Had my 2nd accupuncture about 5 days ago, which I didn't really enjoy this time, because he gave me a "massage" which hurt like, well, it hurt a lot. I felt bruised until about yesterday, but swimming wise, on Monday I was fine, Tuesday was fine, today was pretty dang good, actually. So yes, I would recommend accupuncture, but I think I'm done for now. It's too bad I don't have a meet this weekend, darn it.

    500 back/free
    500 pull
    400 kick
    100 easy
    10 x 200; descending intervals
    200 easy
    300 breast/free
    500 breast/free
    2 x 50; sprint the 25, cruise to wall
    100 easy
    4700 LCM
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/27/2013

    by , March 26th, 2014 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout, two weeks out.
    WARM UP:
    2 X 250 4:00
    5 x 100 1:30

    4 x 200 free 3:20
    Fins optional

    6 X 50 kick 1:10
    1 x 100 swim

    5 X 100 2:15
    Choice. Swim all @ 85/90%
    Breaststrokers go 2:30

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    Relay starts

    WARM DOWN: 4 x 50 easy
    Swim Workouts