I was able to get out for a little lunchtime swim at Westgate Rec Center in Dothan, Al again today. I'm still at the hospital with my aunt, but things are looking better. It seems she has pneumonia, but she is responding well to treatment and will probably be able to go home (with some home health care help) in the next couple of days. In the meanwhile, I was glad to get the opportunity to take a break while my mom was here during the day. Here's what I did:
200 stroke/free by 25
200 reverse IM drill/swim by 25
4 x 50 free, desc
4 x 100 FR @ 1:45, desc.
2 x 200 FR @ 3:30, build each one
400 FR, alt 25 fast, 25 easy
100 IM kick
200 IM swim
I had more company at the pool today. Lap swim hours are from 11-1; but if you come before 12 it only costs $1 instead of $2, so the earlier time ends up more crowded. I was next to a woman swimming heads-up breaststroke, and felt self-conscious about doing butterfly and making waves in the laneline-less pool. Once she left I switched to IM. Another woman replaced her soon after, but I figured she could see what she was getting into swimming beside me. I try to be be on my best behavior here, since I'm a visitor and there aren't many serious adult swimmers at the pool. If they ever contemplate adding a masters team, I'd like for the lap swimmers to be enthusiastic about it.
I'll be staying a few more days than planned down here. I hope to be here when my aunt gets released, and help get her get settled back in at home. I feel so lucky that I packed a swimsuit on this trip. I did so only because I was originally planning to go directly from the airport to diving practice on my return flight. Swimsuits--never leave home without them!
Good luck to everyone going to Indy! I'll be looking at the results online and virtually cheering on all my fellow bloggers.
Our new Arena Mark 2 suits arrived today. Relief! And no acid green or white! Just a nice dark gray. Teen Fort and I went to get pedicures and are all set to go. Just hope the flight goes smoothly. I sort of feel like Water Rat -- ready or not here I come. I've definitely had much less rest than I did before NE Champs bc I've been so busy.
Good luck everyone!
Updated May 8th, 2013 at 10:04 PM by The Fortress
I promised a few people I would blog my week at Nationals so thought I would start with a quick preamble post the day before the meet.
I am currently sitting at DFW waiting for my flight to Indianapolis. As of this week I have been back in the pool 8 months and when I got back in I never thought I would be traveling to Indianapolis to compete at Nationals. I have trained hard for this meet and feel like I have had a good taper keeping my yardage up yet mixing in some good quality work. I am nervous that I have not really raced in a long time, yet excited at the prospect of some good races.
Practice was short this morning with a quick 2300 yard workout after which two of my team mates who unfortunately are not swimming this week and my coach took me out for breakfast. It was great fun and its nice to have team mates i swim with who are so supportive. After breakfast I headed back to the house to start my shave down. I did not think much about hair or lack of before I started and ended up an egg head! My shave down took about an hour and I had no major razor burn or cuts and I am feel pretty good right now.
My flight leaves Dallas around 3.40pm and arrives at around 6.30pm. I hope to have time to swing by the pool for a short swim but if not I will grab dinner and try to go to bed early. Warmup tomorrow is 6.30am so with Indy being East Coast time zone I will have an early start. I had hoped to swim all the free events but the meet does not let you swim both the 1650 and the 1000. I swim the 1000 tomorrow morning, the 200 on Friday, the 500 and 100 on Saturday and the 50 and 100 back on Sunday. The 1000 and the 500 are deck seeded so I won't know my heat or lane until just before I swim. The 1000 is swum slowest to fastest with all ages and both men and women swimming together. I am ranked #9 overall so could be in the second to last heat or the last heat if anyone drops out. The meet timeline looks like i will be swimming around 10.30am. I am really looking forward to swimming the 1000 and it will give me a pretty good idea how my taper worked out and how the rest of the meet will go. I think my base is pretty good and think the middle and lone distance events should be strong, but based on some speed I seem to have picked up during the taper I may surprise myself it he shorter races.
I need to run since my flight boards in about 10mins, but will blog tomorrow after the 1000.
about 500 WFP
9 x 25 @ 1:00 free WFS pushed
aim for a 1 second descend for eachdid: 20, 19, 18, 16, 15, 14, 13, 12, 11Hdid not use snorkel on last one
(speed and control)
6 x 25 @ 1:30 free >98% effort, WF
did: 12, 12, 11H 12, 11H, 12
Not a motivating place to swim since I have probably already used it 100 times this year.
Updated May 8th, 2013 at 02:38 PM by __steve__
Wed May 8th, 2013, LCM & SCY
Swam: LCM Tue May 7th
Lifted: Tue May 7th
6:30 - 8:00
SCY UT Swim Center main pool & diving well
Swam with: Jim Tyler & Mike
Beside: Todd, Chris, Marcio, Ned, Dick & Sam
Warm up LCM
20 x 50 on 1:00
2 no fr
4 K on back
Main Set moved to diving well (warm pool)
4 rounds of
5 x 100 done 25 stroke 50 free 25 stroke on 1:20 right into
6 x 50 FR on 35
REST 30 sec
100 K fast
6 x 125 30 sec rest
odds IM fast
evens 10 breaths total
Jun 5 - 12, 2013 LCM
2013 Pan-American Masters Championships
Jul 19 - 21, 2013 LCM
2013 USMS South Central Zone LCM Championships
Jenks, OK 74037
Forgot the coach said to show up 30 minutes later than usual so woke up to my normal alarm. Last night was not the best night of sleep I have had, I was thinking too much about Indy and Nationals. Today's swim was very straight forward with very little pace stuff and mainly floating along yardage.
400 swim with snorkel
6x50 kick on 1 min
4x150 alternating free and IM
6x50 pace holding no fast than 30 on 45
3x100 easy drill/swim
Swam w/ Dave, Dave and Dave. Felt pretty strong today. I'm doing stuff right now that I would have had to do without a drag suit last year... some things a little faster. 1:10 repeats w/ a drag suit are still a bit out of my reach but I'm getting closer.
600 warm up
3 x 100 - 1:25, 1st 25 stroke
2 x 100 - 1:20
1 x 100 - 1:15
3 x 100 - 1:20
2 x 100 - 1:15 (actually missed the interval on the second one)
1 x 100 - 1:10 (pushed hard w/ a 1:08 to make up for missing the 1:15)
3 x 100 - 1:20
2 x 100 - 1:15
1 x 100 - 1:10
3 x 100 - 1:20
2 x 100 - 1:15 (made 1:10s)
1 x 100 - 1:10 (1:07)
3 x 100 Fly - 1:40
2 x 100 Free - 1:35
1 x 100 Free - 1:30
3 x 100 IM - 1:35
2 x 100 Fly - 1:30 (1:25s)
1 x 100 Free - 1:25
18 x 50 - 1:00 (6 Free, 4 IM Order, 8 kick w/ fins)
200 Cool down
I look forward to the cold lap pool opening back up. I don't know how floating on your back can be exercise. I guess it is like my mom thinking that playing golf is exercise, I tell her not if your in a cart riding around. Walk it!
Today was just another easy day. Too hot to really swim hard.
500 free kick w/zoomers
5x100@2:00 back w/zoomers as 25 rt arm/25 lt arm/25 kick/25 swim
300 breast kick
5x100@2:00 1 arm fly w/zoomers alt lt/rt
500 free kick w/zoomers
400 free w/strapless paddles maintain 4 beat kick
100 free EZ
Total 3500 yards
300 Swim/100 Kick/100 Pull
Did the "W" set that David posted recently.
- did this on my Base (:40/50 yds)
- added 20 SR after the last 200 since I came in right at 2:40
- 1700 of aerobic fun in this set - I liked it.
100 social kick
5 x "2-turn" 50's choice on 1:00
100 social kick
100 loosen and out
(Masters/Rec/2775 yds/60 min)
I received the results from our Monumental Meet last month - updated my blog with them. Emailed them out to the participants and also to the TT folks for addition to the USMS database. Will post a copy of the pdf the LMSC NE forum post as well.
It is always a great joy to get in with the team, to visit and also get some serious lane space. GregJS, Carol, and Tim were there tonight - four of us in the whole 6 lane pool.
I will plan to be dry through Friday. I wanted to take a moment and wish all of you bloggers/forumites a hardy "Swim Fast" at Indy this weekend - I'll be trying to catch as much as I can from the live stream.
All I have left is 10 hours of work to survive through tomorrow, and then it'll be time to shave, get to the airport in Seattle, and then final sleep on my way to Chicago and Indy. I'm ready to race!
I did a 400 Free warmup tonight, and then just intermixed a bunch of 50s, with a few EZ EZ 100s while the kids were doing a 2000 yard kick set.
I did build 50s, a few at 500 pace (29/30s), and EZ stuff. A few of each stroke as well, then just cooled down a couple 100s.
1500 of pretty much nothing but feel good swimming.
Next time I'm wet in the pool, it'll be warming up for the mile.
Final conversation with coach John were:
"Wow, that was a quick one!"
"Yeah, about 1500" I said, "Now it's just time to have fun".
His final words were "Go to the legs...and have fun".
"Don't worry, I'm already trained that way. It's my go-to stuff now."
Joined Keith for some 500's and 300's. Then, as Keith was finishing here comes Ray - they called it a tag team. Anyway, I put in a lot of yardage for the 2nd day - but I could feel myself wearing down today. My calfs even started cramping at 5300 yards. I still had some time, but just did 50's after that.
2x500 on 8:00 (7:10; 6:47)
5x300 on 4:30 (descended 4:15 to 4:00)
2x300 Back w/paddles on 4:30
10x100 Free w/paddles on 1:30 (1:15's)
5x100 Back w/paddles on 1:30
50 Free (cramps)
10x50 Free/Back on :50
I had a long day at work today and got to the pool late. I felt ok during the warmup but got better as the workout went on.
1x800 swim with snorkel
5x200 alternate swim and pull no paddles, on 3 mins
4x50 fast on 2mins
3x100 back easy on 1.40
500 swim over kick with snorkel
I went around 2.12 on the 200s and felt strong but relaxed. On the 50s I felt good and built each 50, my times were good, 26,25,25,24. I may surprise myself in the 100 and the 50 this week.
Updated May 7th, 2013 at 10:49 PM by StewartACarroll
Today's workout was short on yardage but long on gratitude. I flew down to Atlanta early Monday morning for a visit with my mom and aunt in southeast Alabama. Upon landing I had a voicemail from my sister. It turned out that my 93-year-old aunt had been admitted to the hospital late Sunday night for chest pains. So I drove directly to the hospital in Dothan, about 3.5 hours away, and have been here staying with her ever since. My aunt is doing better, and I'm hopeful she'll be kicked loose in the next few days. Meanwhile, I'm glad that I'm able to be here to help out, which lets my mom at least go back home to sleep at night. It can be hard being a plane flight instead of a drive away when emergencies happen with my family, so at least this time I was already on my way south when things started going south.
I'm very lucky that the hospital is within a couple miles of the only pool available for lap swimming in these parts. I was able to get in a lunchtime workout at the Westgate Recreation Center, an 8-lane 25y indoor pool. There were no lane lines, no clock, and only one set of backstroke flags, but the side panels of the building were partly open on this warm sunny day, and I chose an empty end lane to swim in because it was the most light-filled patch of water. After a day spent traveling and sitting in a hospital room, plus night spent on a hospital room couch, it felt so very good to stretch out and move around in the water. Here's what I did:
1000 warmup (400s, 200k, 200p, 200 RIM d/s by 25)
10 x 100 FR: 2@ 1:40, 2@ 1:35, . . . 2@ 1:20
100 IM kick
5 x 100 IM desc. @ 1:45
Before I left the city I had a good diving practice Sunday night. Our team added a second weekly practice a few weeks ago, on Sundays from 6-7:45pm, and this was the first opportunity I'd had to take advantage of it. I love being at the beautiful Flushing Meadows facility, with its wall of glass that faces the park, when it's still light out (our other weekly workout is from 8-10 on a weeknight). I love even more getting home at a reasonable hour. My commute to and from the pool takes about an hour to an hour and a half each way, depending on whether there's express trains running. Nights when there are Mets games are great, because Citifield is at the same subway stop at the pool, and the MTA runs special express trains back into the city after games.
My goal Sunday was to learn a front flip with a half twist off the 1m. We had a group viewing of an instructional diving video last Wednesday, and I was intrigued by the twisting dives. I'd learned a simple straight forward dive with a half twist last January, but I don't have a lot of confidence in that dive, and I wanted to learn another twister for what will be my eventual dive list for IGLA. Plus, I just wanted to feel what rotating in two different planes at the same time felt like. When watching the video, I could imagine doing the various somersaulting dives, but it was tough to get my brain around how the twisting dives actually worked. I wanted to feel it for myself so that I could understand the motion better.
I started off by doing front flips in an open pike position, then added a half twist in the middle. The movement feels very much like a round-off, only without putting your hands down on anything. I was able to hit the dive in the first try, but need to work on getting more height. My instinct when I try new stuff is to start small, and be timid in my approach and jump off the board. I know this instinct is absolutely wrongheaded--it would be both easier and safer if I approached the dive with conviction and get a bigger bounce off the board--but it's tough to change that natural inclination to start small then build up when trying new skills.
yesterday13 x 10 second @ 1:00 sprint run
20 depth jumps
500 free WFSP
1 x 50 free 90% effort with one breath 15m to go
2 x 50/150 (fast/easy), WF on 1st, WFS on 2nd
0:27 and 0:26H
Legs were toast from yesterday's drylands. Only had 30 minutes to swim today
6 x 25 shooters w/fins @ :40
4 x 25 in & outs
3 x 50 burst + cruise
1 x 25 @ 100 pace + 75 EZ
I am suffering from Arena Carbon Pro Stress Disorder. I feel somewhat better after I talked to Olympian Nelson Diebel in person just now to confirm that new suits for Teen Fort and me will arrive via Fed Ex by tomorrow am. So far, I am very impressed with Arena's response to the problem. If they continue to handle this gracefully without worrying overly much about their bottom line, they will have built a lot of customer goodwill. I can't wait to try out the Mark 2! Though the ACPSD will not abate until they are actually in my hands. I am taking Lil Fort to the gym to run, so I will do some RC/scap work there.
Got this very nice note from Tim McCool:
This is Tim McCool. I am the VP GM in charge of Arena North America. I want to personally wish you good luck. I also want to apologies for the stress you’ve endured as a result of our suit. We did not intend for this mishap, but we are doing everything possible to correct the problem and our utmost to try to make this as pain free as humanly possible on our valued athletes.
Again, best of luck, and thank you so much for your passion and support of Arena.
Oh no! I forgot to ask what colors the suits were. Now I have to stress about acid green or white.
Updated May 7th, 2013 at 06:29 PM by The Fortress
400 FR with snorkel/200 BK/200 IM drill
K --- Pull with Buoy
050 - 100
100 - 200
150 - 300
200 - 400
5 x 100 fr on 1:20 with agility paddles and snorkel
200 loosen and out
(Solo/Rec/3000 yds/50 min)
Great day trip to Philly last week to see our daughter. Been dry since then, and ok with it. Nursing home ministry and church on Sunday, and another excellent study last night with the men's group. Today I volunteered at teacher appreciation day at my son's school - thanks to all you teachers out there. Motorcycle should be ready today from the shop, complete with brake service and new tires front and back. This swim puts me over 100 miles for the year.
Swam w/ Dave and Dave. Did mostly distance stuff today. Felt pretty good through the workout and had a decent 500 at the end.
600 Warm up
400 Free - 6:00 (5:00)
5 Rounds of:
* 50 Fly - :45
* 50 Kick - 1:00
* 50 Back - :50
* 50 Kick - 1:00
* 50 Breast - :55
400 Free - 5:40 (4:55)
400 Free - 5:20 (4:52)
400 Free - 5:00 (4:52)
500 Timed Free (6:00) Probably one of my better drag suit times.
16 x 25 - :40 Odds no breath, evens easy free
16 x 25 Kick - :30
16 x 25 - :30 IM Order
200 Cool down
This was a hot day today. Most of the hot pool swimmers said it was on the cool side. Ha!
I swam somewhat slower and found the snorkle was hard to use in this temperature. Other than that I was surprised that I was able to get as much in as I did.
I had to tell the lady at the desk the hot pool was warmer than the showers today! The showers were ice cold.
500 free kick w/zoomers
10x100@2:00 free w/snorkle held 1:32's
500 free kick w/zoomers
4x200@4:00 free w/strapless paddles and maintain min. 4 beat kick
Total 3500 yards
I took off the last 3 days, not by choice, but because the pools in town were closed for the city-wide "holiday" festival of Apple Blossom. It's a big deal around here, I guess, they have a few parades and such, the carnival rides, the way overpriced food court in the park, etc. It's fun in a way, but not really what I'm in to. I just relaxed the weekend out of the pool, and more time spent at work getting overtime.
I enjoyed my time on Sunday down along the river with my wife, kids, and two of the cousins. We did a bit of casual bike riding along the paved path, played on the toys, threw rocks in the river...just wasted away a few hours. Hot sun though. It's actually hotter here right now than it is in Arizona if you can believe that!! Low 90s here, low to mid 80s there. I'd rather have 70s and sun all the time though.
I started off my swim feeling a bit sluggish, but 3 days out of the water can do that to you. I was quickly back to feeling good, and just did the kids set EZ, or with modifications, aiming for a 2500-3000 yard distance, or about an hour.
10 minute choice (did 500 Free)
Main Set (or at least what I was there for):
Asst. coach just said to swim these aerobic, not big rush on the speed.
1 x 200 Free @ 3:00 Did 1 x 200 Free went 2:25
2 x 175 Free @ 2:40 Did 2 x 175 Free cruise didnt look at the clock
3 x 150 Free @ 2:20 Did 3 x 150 Free Pull @ 80%+ effort (1:40,1:40,1:37)
4 x 125 Free @ 2:00 Did 4 Sets of 1 x 25 Free @ 2:00 (that's 4 x 1-25s, right??)
5 x 100 Free @ 1:40 Did 5 x 50 Free EZ @ 1:40
6 x 75 Free @ 1:20 Did 6 x 75 Free Build @ 1:20, but at back of lane
7 x 50 Free @ 1:00 Did 4 x 50 Free (swam the odd ones, rested the evens) @ 1:00
8 x 25 Free @ :40 Did 4 x 25 Free Semi-Fast @ 1:20ish
Roughly 2600, if I counted it right.
I was done for the night, and will cut it down a bit more tomorrow, which will be my final swim before getting to Indy. No swim for me on Wednesday, just doesn't work out with the work/airplane travel schedule. At least I'll be rested this week.
Small group tonight. Those of us not fortunate enough to be able to attend Indy worked through this.
10 min choice
--I did 400 IM (k,dr,dr,swim) plus some extra talking
Kick set w/fins (2 times through)
75 @ 1:20 first 25 fast
75 @ 1:25 last 50 fast
75 @ 1:30 fast
100 @ 2:00 AFAP
Toy set (2 times through)
2 x 200 @ 3:00 paddles and over kick
2 x 150 @ 2:30 paddles and bouy
2 x 100 @ 1:40 bouy only
2 x 50 @ 60 backstroke
--went backstroke for round 2
5 x 100 @ 1:35
500 @ 8:15 under water AFAP off each wall
5 x 100 @ 1:30 w/paddles and bouy
4650 + hot tub
Good luck and safe travels to those going to Indy!!