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  1. B Game, Sprint Classic

    by , October 31st, 2016 at 09:34 AM (The FAF AFAP Digest)
    I took myself and my swollen arm down to the Sprint Classic. I've felt horrible in the water the last couple days. I kind of ignored that thinking that it was stress/sleep related/not swimming much. But I realized after warm up and a couple races (duh) that the lack of circulation was causing fatigue and really driving up my heart rate. I only swam two events, and ended up scratching the battle of the drop dead sprinters. I was too exhausted and my arm was slightly numb. I did set two 55-59 national records in my pet events, although with quite mediocre times for me.


    50 fly, 27.0

    The start, turn and underwaters were all solid. But I could barely get my arms out of the water the last 2-3 strokes. I know that is not training related. And I only take 13 strokes in a 50 fly. I was so tired afterward that I knew I shouldn't attempt the 100 IM. My fly and free feel the worst right now. Hopefully, I can do a :26 later in the season.


    50 back, 28.1

    Same story here. My start and underwaters were solid. I did have a bit of a glide into the turn. My turnover lacked some zip, especially the second length. I haven't done any AFAP backstroke since August while getting over bicep tendonitis, so I felt a little rusty. I could not get my heart rate down after this race for a long time. Hopefully, I can knock this time down some more later in the season.



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


    Later in the evening after I got home, the overall swelling went down and is now localized in the bicep area again. It seems like some kind of lymphedema ....idk ... I had KT tape on before my races. I took it off and was bruised in the entire area, suggesting little circulation. I'm off to get a chest CT scan this am and have a cupping and cryosauna appointment. I had planned on a meet in November. But I'm not going to compete until this clears up. And it looks like I will have to go back to mostly kicking, again.

    On the upside, I got to see my PV friends!

    Here are results: http://www.swimphone.com/mobile/meet....cfm?smid=8131

    Updated October 31st, 2016 at 12:54 PM by The Fortress

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    Uncategorized
  2. Locked up my longest month of training

    by , October 30th, 2016 at 08:37 PM (Of Swimming Bondage)
    After finishing today's workout and logging it in my handy-dandy Excel tracker, I realized that, pretty much unbeknowst to yours truly, I had managed to clock my highest volume month of training in 2016 - 79.1K yard equivalents. I have been steady around 62K yard equivalents from May through September. I did consciously try to ramp up this month, but didn't quite realize that I was putting in this much. I'll use this volume lateR as an excuse for today's bonk

    I had a great morning Saturday training down at the Ahwatukee Family YMCA - http://www.1001pools.com/pool-pics?l...aItem-iuvpu2qq. My wife had an event in Tempe that morning and my original plan was to swim with Swim Devil Masters, but their Tempe workout was cancelled due to a waterpolo tournament. This YMCA was about 15-20 minutes away from my wife's thing and so I was able to drop her off and get in a good & fast 2.3 mile run on the treadmill followed by a solid attempt at my Aussie 200 set done backstroke style. I'll call this an attempt because, after the third round, I was really struggling to keep my stroke together. I did the last round IM.

    For a YMCA outdoor pool, this was almost perfect - the lap pool was dedicated for lap swimming only and was 5.5' to 6' deep the whole way. The water was a little warmer than I'd prefer, but still probably 80 and it was crystal clear. I had my own lane. The only thing I didn't like is that there were no gutters, just flat walls. For a $10 daily fee, though, I really can't complain.

    Today was my second-to-last attempt at my 400 IM test set before the Ron Johnson meet in a couple of weeks - https://www.clubassistant.com/club/m...1044&smid=8251. I was feeling pretty ragged in warmup and did an extra set of 8 x 25 to get me revved up for the main event, but felt great through the 50s, 100s and 200s. I fully expected to have a really good result on the straight 400, but I completely bonked after the first 50 of backstroke and just bagged the rest of it. I'll try this again next Saturday and then roll the dice for the meet.

    Warmup sets (1,950)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim and was 1:14s to 1:16s on every single one
    • 16 x 25: on 0:35, w/monofin going twice thru 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
    • 6 x 25: on 0:30, going 5-6-7-8 AFAP strokes off the wall and then cruise
    • 1 x 50: easy
    • 8 x 25: on 0:35, odds easy, evens strong IM order
    • 1 x 50: easy


    400 IM Test Set (1,850 set / 3,800 total)


    • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 09/17/13 - 35+, 35, 42, 33
      • 09/23/13 - 33, 35, 40+, 31+ (much better!)
      • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32
      • 07/27/14 - 0:35, 0:35, 0:42, 0:32
      • 05/21/16 - 0:36, 0:37, 0:42, 0:33+
      • 06/12/16 - 0:34, 0:36, 0:41, 0:33
      • 10/02/16 - 0:35, 0:35, 0:42, 0:31+
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 0:35, 0:36, 0:43, 0:33
      • 10/22/16 - 0:34, 0:36+, 0:42+, 0:33
      • 10/30/16 - 0:34, 0:35, 0:41, 0:31+

    • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCM target would be to descend from 1:22 to 1:10
      • SCY target would be to descend from 1:14+ to 1:02+
      • 09/17/13 - 1:23, 1:22, 1:19, 1:14
      • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
      • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
      • 07/27/14 - 1:20, 1:16, 1:14, 1:11
      • 05/21/16 - 1:21+, 1:17, 1:15, 1:13
      • 06/12/16 - 1:21+, 1:18, 1:15, 1:12+
      • 10/02/16 - 1:23, 1:19, 1:16+, 1:15-
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 1:26, 1:22, 1:18, 1:16
      • 10/22/16 - 1:24, 1:19, 1:16, 1:13+
      • 10/30/16 - 1:25, 1:20, 1:17, 1:12+

    • Masters' Two Minutes and an easy 50
    • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
      • 09/17/13 - 2:49, 2:38
      • 09/23/13 - 2:49, 2:33
      • 10/06/13 - 2:45, 2:33
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31
      • 07/27/14 - 2:45, 2:31
      • 05/21/16 - 2:47, 2:35
      • 06/12/16 - 2:45, 2:30
      • 10/02/16 - 2:48, 2:37
      • 10/09/16 - 2:50, 2:36
      • 10/16/16 - 2:52, 2:36
      • 10/22/16 - 2:54, 2:35
      • 10/30/16 - 2:51, 2:32+

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30
    • 1 x 400: IM on 6:00, AFAP, from blocks
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)
      • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
      • 07/27/14 - skipped it
      • 05/21/16 - 5:21+ (from dive)
      • 06/12/16 - 5:13+ (from dive)
      • 10/02/16 - 5:18 (from dive)
      • 10/09/16 - 5:18+ (from dive)
      • 10/16/16 - 5:19 (from dive)
      • 10/22/16 - 5:17 (from dive)
      • 10/30/16 - bonked after 150 and then just cruised an extra easy bit to get to 3,800 meters total

    TOTAL: 3,800 SCM
    Tags: 400 im test
    Categories
    Swim Workouts
  3. Sunday 10302016

    by , October 30th, 2016 at 07:37 PM (aztimm's training blog)
    I did swim Thurs and Fri with Nitro.

    can't remember everything from Thurs, but the workout ended with 16 x 25 @ :30, odds easy/evens fast. I did this with another guy and held under 15 on all (down to about 13)

    on Friday it was LCM; I think the last set was:
    2 x 100 kick
    2 x 100 pull
    100 fast free
    --I did the first @ 1:27 and was amazed. the 2nd was 1:28. both good times for me right now.

    took yesterday (Saturday) off from swimming; after 8 days in a row of swimming, I figured I needed a break. did a nice long 5+ mile walk with the dog.


    today I went over to Sendero Springs for a solo swim--
    SCY

    600 w/d
    200 kick (100 w/board, 100 on back)

    transition set, w/fins:
    6 x 75 @ 1:15, done:
    --odds 25 free/25 back/25 free
    --evens 25 back/25 free/25 back

    main sets:
    5 x 100 @ 1:30
    4 x 150 @ 2:10 swim w/Agility paddles
    3 x 200 @ 2:45, pull with Catalyst paddles

    w/d:
    50 easy
    150 swim w/Agility paddles
    150 easy swim

    TTL: 3300 yards, in 55 min (according to my watch)

    I was worried it might be crazy busy; there was 1 person in the water when I got there, and she left just a little before I did. some kids got in just as I was leaving (I think the lifeguards were hoping to leave early)

    hadn't swum at this pool for months. it felt good to swim outside in a pool. although the pool has springs in the name the water is heated and almost too warm.
    quite easily held the intervals, maybe I should have pushed for something faster.
    Categories
    Swim Workouts
  4. Back to the Basics

    by , October 30th, 2016 at 11:02 AM (Rules Committee Blog)
    After a year of answering questions and doing regular blog posts, I received a recent question about a rule that I thought was well understood and had not changed in some time. This was a reminder to me that we have new swimmers entering our ranks all of the time and sometimes we all need a refresher, even for rules that we think are well understood. So, we'll call these next few entries our "back to the basics" series!


    Let's start by reviewing some of the basic rules that apply all races and specifically to freestyle.



    • Swimmers must start and finish in the same lane. Yes, you read it right, the rules do not say that a swimmer must remain in the lane throughout the race. However, swimmers may be disqualified for interfering with another swimmer. Also, this rules does not necessarily mean that a swimmer who swims in the wrong lane must be disqualified. But, if you find that this happens to you, please notify the officials!



    • Leaving the pool before finishing a race means that you will be disqualified.



    • Standing on the bottom of the pool does not disqualify a swimmer in a freestyle event, but it does in any other stroke event. The swimmer must not walk or spring from the bottom in any event.



    • Touching the lane line is not illegal, but grasping the lane line or the side wall to assist forward motion (in other words, pulling on the lane line), is illegal. (It also drives coaches crazy during workouts!)



    • A forward start or a backstroke start can be used in freestyle events. (This is a difference between USMS and USA Swimming rules. In USA Swimming, only the forward start may be used.)



    • During freestyle events, swimmers must touch the wall (or end of the course) after each turn and at the finish. That's it! There are really no other rules for freestyle. Swimmers may pull, kick, and execute turns in any manner they desire. (An exception is the freestyle leg of an Individual Medley or Medley Relay. We'll cover that in a later entry.)


    Now, here is quick question to test your thinking: During a 500-yard freestyle event, a swimmer misses the wall completely at the 400-yard mark and the missed touch is noted by officials. After the swimmer finishes at the 500-yard mark, the swimmer's coach yells "Swim another 50". If the swimmer swims another 50 before leaving the pool, should the swimmer still be disqualified?

    Answer: Yes. The swimmer must touch the wall at the end of each length. If the swimmer had missed the wall, he could return and touch the wall without being disqualified. However, once the swimmer has completed the next length, the opportunity to return to the wall and make a legal touch is gone. Congratulations on having a very clever coach, however.

    How about the following situation? A swimmer finishes (or so he thinks) a 1650-yard freestyle. While hanging out in the pool, the timing system operator tries to get the attention of the officials and tell them that the swimmer only completed 1600 yards. It seems that the swimmer's lap counter made an error. The referees agrees and tries to inform the swimmer, but before the referee can make it over to the swimmer, he exits the pool. Can the swimmer get back in the pool and swim another 50?

    Answer: No. First, by rule, it is the swimmers responsibility to complete the required distance. Lap counters are there to assist, and officials are responsible for verifying completion, but the swimmer must complete the distance. The fact that the lap counter made an error doesn't provide any relief. (Lesson: Pick someone reliable to count for you!) If the officials had informed the swimmer before he left the pool, he could swim another 50 and complete the event legally, even if he was standing on the bottom of the pool, hanging on the lane line, or hanging onto the end wall in the interim. However, once the swimmer leaves the pool, he is disqualified.

    Question: A swimmer enters a 200-yard freestyle event, but decides to swim backstroke, even doing a backstroke start. Is this legal?

    Answer: Yes, it is legal to swim any style in a freestyle event. However, your official time in a freestyle counts only for freestyle. The swimmer in this example cannot set a record, earn top 10 recognition, or use the time for any other official purpose as a 200-yard backstroke time. Regardless of the stroke swum, it only counts as a 200 freestyle time.

    Charles Cockrell
    USMS Rules Committee Chair

  5. Workout 10/29/16: morning

    by , October 29th, 2016 at 07:37 PM (Maple Syrup with a Side of Chlorine)
    Halloween-themed workout:

    Haunting Warm-up: 200 Swim/100 kick/200 pull

    2 x 150 Zombie Swim [50 DPS/50 overkick/50 smooth]
    4 x 25 Tombstone Kick

    2 x Spooky set:
    Swim 100 build on :10sr
    Pull 100 on :15sr
    Only breathe to the right x 75 on :10sr [did 100]
    Only breathe to the left x 75 on :10sr [did 100]
    Kick 50 choice
    You now wait for everyone to finish and do it again!

    Trick or Treat?
    - Dive and Die - worked on streamlining from the walls
    - Bobbing apples and glide - 4 x vertical kick then swim underwater (width of pool)

    Creepy warm-down: 200 yds
    [Masters/Rec/2000 yds/70 min]
    ------------------------------------

    Full pool again. I swam with Tim and Eric; Greg, Kevin, and Tom split the middle lane; and Meg, Melissa, Rebecca, and Mary shared the other lane.

    I recently changed jobs, going back to the independent pharmacy in town. Here's a link to a photo they ran in the paper today if you want to check it out.
    Categories
    Swim Workouts
  6. Major Changes for 2017

    by , October 29th, 2016 at 02:59 PM (Rules Committee Blog)
    Several rules were changed by the House of Delegates during the USMS Annual Meeting in Atlanta in September. Here is a summary of the major changes that will take effect on January 1, 2017.

    Continuous Warm-Up: In pools of five lanes or more, a separate warm-up area must be made available to swimmers during the competition. However, if the meet is a dual-sanctioned meet with USA Swimming, this requirement may be adjusted depending on availability of warm-up space at the venue by agreement between the LMSC and LSC host clubs. If a continuous warm-up/warm-down lane(s) or area is not available in pools of five lanes or more, the entry information shall clearly state the availability of warm-up for USMS athletes. Once the entry information is published, changes which further restrict the availability of continuous warm-up/warm-down space are not permitted.

    Events: The order of events must be published in the meet announcement prior to the meet. Events may be repeated with the same stroke and distance as different event numbers at a meet.

    Alternative Formats: All short course meters events, long course meters events, and national championships shall be conducted on a timed-finals basis. Other short course yards events may be conducted on a timed-finals basis or another basis (e.g., preliminary heats and finals).

    Time Trials: Independent attempts to establish official times (“time trials”) are permitted only in USMS-sanctioned short course yards meets other than national championship meets. Time trials are not permitted in USMS national championship meets, short course meters, or long course meters meets. If time trials are offered, the meet announcement must state the events being offered and the format for the time trials.

    Event Limits: A swimmer may compete in not more than six individual events per day. A swimmer shall not compete more than once in the same numbered individual event. Any nonconforming events swum shall be included in the daily event limit. If events are conducted in formats other than timed finals that require multiple swims (e.g., preliminary heats and finals), the limit is three events per day. For events that require multiple swims (e.g., preliminary heats and finals), all swims (e.g., preliminary heats) are considered as part of the same individual event, not as multiple individual events. If time trials are offered in short course yards meets, any time trial events swum shall be included in the daily event limit. A swimmer may repeat, as a time trial, an individual event already swum during the meet on the same day or in the same meet.

    Place Judges: One or two place judges may be positioned on the side of the course near the finish to judge the order of finish of all swimmers. Judging may not be used to change the results produced by ranking the official times.

    Official Time for Malfunction on a Lane: Timing system adjustments to backup times for individual lane malfunctions have been eliminated. In the event of a lane malfunction, the official time is calculated using valid times reported by the secondary timing system (or the tertiary system) in accordance with 103.17.3B and integrated with the accurate primary times in determining the results.

    Requirements for USMS Records and Top 10 Times: USMS records and top 10 times may be established with a three, two, or one valid semiautomatic backup time in the event of an automatic timing system (touchpad) failure. USMS records may be established with two valid watch times in the event of both automatic primary and semiautomatic backup system failure. USMS top 10 times may be established with one valid watch time in the event of both automatic primary and semiautomatic backup system failure. USMS records may be established with two valid watches if the semiautomatic primary timing system fails. USMS Top 10 times may be established with one valid watch if the semiautomatic primary timing system fails.

    Splits: The referee may assign additional watch timers to record splits for USMS top 10 times regardless of the primary timing system. The referee may approve automatic recording of splits, with the concurrence of the meet host, without the need for a written request with the exception of backstroke events or initial splits within a backstroke leadoff distance.

    Fresh Water: USMS records and top 10 times can only be made in fresh water. No records or top 10 times will be recognized in any kind of sea or ocean water.

    Health and Safety Regulations for USMS Competition: Article 106 (medical examinations, medical equipment) is eliminated.

    Age Determining Date for Open Water and Postal Swims: “In open water and postal swims, the eligibility of a swimmer shall be determined by the age of the swimmer on December 31 of the year of competition, except for 18-year-olds, who must be 18 on the day that they swim.” This mirrors the birthdate rule used by FINA and USA-Triathlon. The relay age rules for open water and long distance/postal swims (303.1.3B & 305.6) remain unchanged.

    Water Conditions: Temperature guidelines have been amended for swimmer safety in swims with very warm water. “A swim of 5 kilometers or greater shall not begin if the water temperature exceeds 29.45° C. (85° F.). A swim of less than 5 kilometers shall not begin if the water temperature exceeds 31° C. (87.8° F.).” This mirrors the FINA general standard of 31° C, and the USA-Swimming exception to that rule of 29.45° C for swims 5-km or longer.

    Swimwear: For Category I open water swimwear, clasps and zippers are now excluded. This mirrors the FINA swimwear rule, and will make it easier for event staff to identify legal swimwear at each venue.

    Officials: The roles and authorities of open water event director, safety director and referee have been defined, particularly the authority to postpone the start, stop a swim in progress, and cancel an event.

    Independent Safety Monitors: The requirement to have a USMS-approved Independent Safety Monitor at all USMS open water swims has been removed. In its place, as part of event supervision, each sanctioning LMSC should develop oversight procedures to assure that the approved safety plan is implemented and that adequate safety precautions are in place for existing conditions.

    Solo Open Water Swims: Because USMS no longer sanctions solo swims, all reference to solo swims have been removed from the rulebook.

    1-Hour ePostal (OHeP): The Long Distance Committee is extending the closing date for the 2017 and future OHeP events to be the last day of February. This will give more people a chance to swim and minimize the impact of major winter weather.
  7. Friday Oct 28

    by , October 28th, 2016 at 05:16 PM (The FAF AFAP Digest)
    I went to LA Fitness and did 1100 or so with some 100 pace 25s and a couple bursts. I saw the Ortho prior to the swim. He said that it is definitely not a bicep issue -- too strong on all the physical tests and no pain. Which is a relief, I guess. He also doesn't think it is Thoracic Outlet Syndrome. It just would be nice to know the identity of the culprit. I'm going to do some more bloodwork to see if there is any rheumatological concern. I went to the cryosauna today and that definitely helped. I wish I could go tomorrow but they are booked. The Ortho cleared me to swim in the meet on Sunday. I feel like the swelling impedes my flexibility somewhat and is uncomfortable. But at this point I see no reason not to go. I won't be on my A game after the last stressful 10 days where I've been in the water so little. But I think I'd be happier there than sitting at home. So I will Rocky it up. If my arm swells up too much, I will skip the Battle of the Drop Dead Sprinters at the end -- which would be quite sad really. So few of these races for my ilk.

    Updated October 28th, 2016 at 06:28 PM by The Fortress

    Categories
    Swim Workouts
  8. Week 212 - Friday

    by , October 28th, 2016 at 02:37 PM (After a long rest)
    I woke up a little early this morning but again had a pretty decent night of sleep. Friday is always unpredictable as to what Tom will throw at us and this morning turned into a 25 fest. Despite my dislike of 25s it was a fun practice and had a good mix of hard swimming, recovery and hypoxic.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main Sets
    6x100 kick on 1:40
    100 easy
    20x25 no breather 25s on :30
    5x(1x25 free on :30
    2x25 free on :25
    3x25 free on :20
    4x25 free on :15)
    200 easy
    20x25 underwater with fins on :35

    Warm down
    200 easy

    Its amazing how much you can make your body hurt by throwing in hypoxic swimming and this was one of these. I normally don’t struggle with no breathing on :40 but the no breathing on :30 and underwaters on :35 hurt. Tom asked us to go fast but I just managed to get through these. On the descending 25s I swam very easy until the 25s on :15 which I was coming in on :13/:14s so they were touch and go. My elbow was not great but felt better with ice. I am on a new anti-inflammatory which appears to not be as strong as the last one I was on but is once a day instead of twice a day. My elbow feels a little different and the pain is not preventing me from swimming but I do wonder how long I can continue if this does not heal. With worlds next summer I really want this to go away!
    Categories
    Swim Workouts
  9. Week 212 - Thursday

    by , October 28th, 2016 at 02:37 PM (After a long rest)
    I had a pretty good night of sleep and woke up feeling better than I had all week. My elbow has been aching in the mornings again despite the anti-inflammatory pills. Despite the discomfort it’s not as bad as it was but the jury is still out whether I am going to avoid surgery; I am trying to stay positive either way!

    Today was my early dry land workout and I did really well today. I even managed to do all the rounds of the oblique crunches with my legs vertical. I am trying to mix up the sets so that my core work is always uncomfortable. I know this sounds very geeky but I face timed my work out bud Bill Elizondo who is in Indiana. It makes the workout fun having a few of us going through the pain together and keeps us honest. On our end its great since everyone knows Bill, but I feel bad for him when he is in a public gym and I suspect gets all sorts of funny looks. Great fun and I was happy with how avoided any elbow pain and did well on making the exercises uncomfortable.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy.

    400 free with snorkel
    6x50 catchup on :50
    12x50 kick on :55
    20x50 with snorkel on :40 trying to hold 1000 race pace
    400 easy

    After doing the 20x50s on :45 last week and it hurting really bad I decided to try :40 but expected to fail. To my great pleasure and excitement I was able to hold :29/30 to my feet on the set. The last 10 really hurt but I managed to hold it together. I know this sounds strange after doing a set like this but I found my breathing a little tough; like I was short of breath and wonder if my allergies are still kicking my butt. Either way I was happy with the set.
    Categories
    Swim Workouts
  10. #260 overall, #41 in 2016

    by , October 28th, 2016 at 02:01 PM (Of Swimming Bondage)
    I've been a busy pool tourist this year and notched pool #260 overall and my 41st new pool in 2016 last night with a great evening workout the Bay Masters (http://www.baymasters.org/) at the very cool rooftop pool at the UCSF Bakar Fitness Center in Mission Bay area of San Francisco -



    Coach Brad was on deck and demonstrated that great kind of commitment you love in a Masters coach with a creative workout, enthusiasm and good advice, all while standing in the rain. I never know what to expect when I drop in with a new Masters team, but don't typically get an inventive 4,600 yard workout in. I had originally planned to just cruise through the swim as I had already done a hard run on the treadmill in the early morning, but I got revved up and started pushing various efforts after about the 2,000 yard mark of the workout. The workout group was small - only 6 or 7 of us across three lanes, but one of the guys next to me pushed me on the sprint efforts.

    I was actually so tired last night after that swim (and probably residual from Wednesday's longer workout) that I set my alarm for 7am this morning, telling myself that if my body woke me up by 5:30, I'd go grab a workout at Burlingame, but, if I slept till 7, I'd just roll with the idea that my body needed the rest.

    Clearly, my body needed the rest today!
    Tags: pool list
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 10/31/2016

    by , October 28th, 2016 at 08:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    10 X 100 2:15--choice
    #3-6-9 are strong--#10 is easy

    2 X 50 moderate 1:15
    6 X 25 sprint :40 #6 on 1:00
    Three rounds--choice

    1 X 600 pull

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 10/28/2016

    by , October 27th, 2016 at 12:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    10 X 100
    5 on 1:40
    5 on 1:30

    1 X 200 kick 4:30
    1 X 50 swim 1:00
    12 X 25 sprint kick :45
    1 x 50 swim --

    3 X 50 moderate 1:10
    1 X 100 strong 2;30
    Four rounds--choice

    4 x 100 1:45 #4 on 2:15
    10 X 50 1:15 #10 on 1:30
    12 X 25 :40
    100's: 3 moderate/#4 @ 100%
    50's: 3-6-9 @100%
    25's: 5 sprint/1 easy X 2
    All choice

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  13. Wed Oct 26

    by , October 27th, 2016 at 10:30 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    600 various
    100 single arm fly
    4 x 25 power kick
    50 EZ
    2 rounds: 2 x 25 burst + cruise + 50 EZ
    12 x 25
    odds= 100 pace
    evens = EZ
    100 EZ


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


    The arm is still swollen, but my husband estimated the swelling was down about 70% last night (it seems worse this am -- maybe from the salt in the Thai food I ate last night?). The swelling was unremitting for many days. The only thing I've done differently is go to the cryosauna and take a concoction of apple cider vinegar, alpha lipoid acid and butcher's broom. I do have an appt tomorrow with an Ortho and a chest CT scan set up for Monday. The arm did not bother me swimming yesterday as it has on prior days, though it was a little red afterward. I wish I could go to the cryosauna today (and do more RICE) but it is Lil Fort's regional XC championship. Unfortunately, everyone on varsity has some niggling injury including her.

    Here are the psych sheets for the Sprint Classic. There are a whopping 239 swimmers in the meet, pretty darn big for an in season meet.
    http://www.swimphone.com/mobile/meet....cfm?smid=8131

    Still not sure what to do about the meet. If it is trauma to the bicep it would seem inadvisable to put maximal pressure on it. I'm just not sure that it is. I'm not really mentally prepared either. I've been a bit unglued being in diagnostic limbo and have not been sleeping well. Not a good combination with so little exercise to mute the anxiety.

    Updated October 27th, 2016 at 11:09 AM by The Fortress

    Categories
    Swim Workouts
  14. 80 x 25

    by , October 27th, 2016 at 01:12 AM (Of Swimming Bondage)
    I both wanted to do something different and some speed work, so came up with this half-sized variant on the Aussie 200 set as my main set. I was going to make it 120 x 25, but ran out of time and converted the last 1000 into a set of 10 x 100.

    Warmup sets (1,050)
    • 1 x 300: IM, kick-drill-drill by 25s
    • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim
    • 12 x 25: on 0:35, w/monofin going twice thru 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
    • 1 x 50


    Half-sized Aussie 200s (2,050 set)
    2 rounds of:


    • 4 x (75-25): 75s on 1:15 cruise free, 25s fast stroke on 0:25
    • 4 x (50-25): 50s on 1:00 cruise free, 25s fast stroke on 0:30
    • 8 x 25: on 0:35, odds cruise free, evens fast stroke
    • 4 x 25: on 0:40, fast stroke
    • Where stroke was fly on round 1 and back on round 2

    1 x 50: easy


    100 closer (1,000 set)
    10 x 100 done as 4 on 1:20 w/buoy/paddles/snorkel; 3 on 1:25 w/paddles & snorkel; 2 on 1:30 w/buoy and snorkel; 1 w/snorkel


    • worked all of these hard except the last one


    TOTAL: 4,100 SCM

    Comments:


    • Fly feels great
    • Back feels like crap and I can't seem to swim straight
    Categories
    Swim Workouts
  15. Week 212 - Wednesday

    by , October 26th, 2016 at 08:43 PM (After a long rest)
    Based on Forts reminder I downloaded a sleep app for my phone to at least see how much sleep I am getting however forgot to turn it on. I will do a real sleep apnea test but need to find time to make it happen. This feels like a start!

    last night would have been a bad night to use the app anyhow since I saw nearly every hour and know for sure I did not sleep well. Still would have been good to see how much sleep I got.

    I was very very sluggish this morning.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    12x50 free on :40 build
    16x50 free on 1min at 200 race pace
    200 easy
    400 IM as drill/swim by 50 with :20 rest
    400 IM swim with :20 rest
    400 kick

    warm down
    200 easy

    i was comfortable building the first 12 x 50s and was holding :30s and was optimistic about the race Pace Set today. Alas this set was not that great and I had to work really hard to hold :27s which I did throughout. My pace work feels like a slog right now. My elbow is not feeling that great either. On the first 400 IM I was about 5:15 and on the second I was 5:00. The kick I went 6mins.
    Categories
    Swim Workouts
  16. Wednesday 10262016

    by , October 26th, 2016 at 01:49 PM (aztimm's training blog)
    Wednesday AM masters swim workout @ Nitro
    LCM

    w/u sets:
    200 swim
    300 kick
    300 pull
    200 swim


    main sets:
    50-100-150-200-150-100-50
    --done with 10-15-20-25 sec rest after each
    100 easy

    100-200-300-200-100
    --similar rest patterns
    100 easy

    wrap-up:
    8 x 50 @ 1:00, odds easy/evens fast

    200 w/d

    TTL: 3500m


    I started out in a lane all by myself. as I saw that the other 2 lanes (on either side) each had 3, after my first ladder set I asked a guy in the slower lane if he wanted to join me.
    he wore paddles; initially I did too, but took them off after the first 200.

    I pushed things a little bit on the 2nd ladder, especially coming down. My 100 was 1:32, not too bad.
    Then on the 50s at the end, I tried to descend the 4 fast, down to a :42.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 10/27/2016

    by , October 26th, 2016 at 10:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right

    1 X 400 kick + 100 swim

    4 X 50 descend 1:05
    4 X 25 sprint :40 #4 on 1:20
    Three rounds--choice

    1 X 100 cruise 2:15
    1 X 50 @ 100% 1:30
    Four rounds--choice

    6 X 100 2:15
    odd: cruise even: strong--choice

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

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  18. Week 212 - Tuesday

    by , October 25th, 2016 at 09:19 PM (After a long rest)
    I slept well last night and felt pretty good when I woke up this morning. Today was an early dry land day. I ended up doing drylands virtually with Mr Bill. Sort of nerdy but a great way to stay in touch with my friend and it keeps us both honest.

    Today i I had to basically skip the swim portion due to a work commitment starting at 6:30.


    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    Categories
    Swim Workouts
  19. Workou 10/25/16: evening

    by , October 25th, 2016 at 09:10 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    3 x
    - 4 x 75 kick/swim/pull on :20sr [1:20 interval]
    - 1 x 50 non-free, on next top or bottom...
    - 1 x 50 FAST
    - 100 loosen [did extra 50]

    4 x 50 AR on 1:05
    [Masters/Rec/2450 yds/60 min]
    --------------------------------
    Another good turnout in the pool, as I swam with Greg, Eric and Tim split a lane, as did Carol and Rebecca. I worked fly and back on the 75 swim, and descended the fast 50's [30,28,27].
    Categories
    Swim Workouts
  20. Tuesday 10252016

    by , October 25th, 2016 at 02:34 PM (aztimm's training blog)
    Tues AM masters swim workout @ Nitro
    SCY

    w/u sets:
    300 swim
    200 kick
    200 pull
    200 swim

    transition:
    4 x 50 @ :50

    main sets:
    16 x 25 @ :40, 4xIMO
    50 easy
    100 fly or IM
    50 easy

    12 x 25 @ :40, 3xIMO
    50 easy
    100 back
    50 easy

    8 x 25 @ :40, 2xIMO
    50 easy
    100 breast
    50 easy

    4 x 25 @ :40 IMO
    50 easy
    100 free
    50 easy

    200 w/d

    TTL: 3100 yards

    after swimming o/w over the weekend, LCM yesterday morning, and ultra-LCM late yesterday, SCY today seemed very short. took me quite a while to get used to it...and my whole stroke changes (definitely from open water to pool, maybe slightly from LCM to SCY).

    that said, this was one of the best workouts I've had at Nitro, definitely in the top 10. we had about 8 or so people doling it together (we each had our own lanes). doing things together like that remind me of swimming with Paul & Laura at Mesa.
    also doing a Tuesday sprinty set reminded me of Mesa too.
    I can't remember the last time I did a timed 100 breast. I was 1:32, not horrible, but far off where I should be.
    My 100 free was 1:12. I was hoping for 1:10, but there's always tomorrow (I can provide a laundry list of excuses )

    also today I finally tried out my new toy in the pool--my Apple Watch. I got it as a birthday present a few weeks ago. I knew it was possible to use in the water, but I was hesitant to try. after figuring out how to do it (you need to follow some steps, as the hardware essentially seals up, then you have to open it when you're done), I felt comfortable enough to try. and at Nitro, if it fell off, it wouldn't be too difficult to find (I almost wore it at Barton Springs but this concerned me).
    the watch kept track of total yardage, average HR, total time, number of laps (you put in the pool length), splits per 100, calories burned, etc.
    of course it didn't track any kicking, nor did it count when I did some 1-arm fly with my non-watch arm.
    all that said, it was pretty good, and I hope to further experiment.
    probably for one of the few times, under, "Stroke Type," I have, "mixed"
    Categories
    Swim Workouts