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  1. How much is just genes?

    by , July 29th, 2013 at 11:35 PM (Chowmi's Blog)
    I was fascinated by the book review of The Sports Gene by David Epstein in this past weekend's WSJ (c7). I do certainly believe a big reason I can swim as fast as I do is not because of training, but because of my genes.<br><br>What would really be nice to know, kind of like how every woman would like to know the absolute drop dead date at which her reproductive sell-by date is over (That sounded so Jim Thortonian), is exactly what am I doing that is a waste of my time - that is, what is it in my genes that no additional training helps at all. And also, what things could I be doing that gives the greatest percentage improvement?&nbsp;<br><br>Until then, I suppose i'll just keep doing what I am doing now. Which is even less, given there might only be a 50% chance that what I am doing is going to be better than what I was born with. &nbsp;<br><br>For example, I was out of the water for an entire week, but yesterday I still posted a 30 in a 50 from a dive. So being out a week didn't hurt or help me. I was very happy about that, since it just reinforced my belief that my genes enable me to be lazy and squander my talent.<br><br>My sister says, how can you be 10 seconds faster than me in a 50 free??? And I say, how can the elite swimmers be 5 seconds faster than me in a 50 free (LCM)???? Partly genes, partly focused training, but the real issue is - how do you know what element is the genes, and what are the components you actually have to train?

    <br>++++++++++++++++++++++++++<br><br>Great Wolf Lodge was excellent! I made "gold" status, which seems to mean that you get a welcome plate of goodies and a NOON checkout - which is really a great deal. You have to go 5 times, but i'm not sure that means 5 times to the same GWL or what.&nbsp;
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  2. Monday, July 29

    by , July 29th, 2013 at 11:08 PM (The FAF AFAP Digest)
    I've been dry and exercise-less for 4 days. I've been pingponging from PA to NC to VA to PA and unpacking. Feeling really bushed. I did make it to the Sewickley Y today (after getting rear ended -- welcome to Pittsburgh!). I just did the aerobic workout as written, no fooling. Well, I did substitute kicking for swimming.

    Swim/SCY @ Sewickley

    800 (I got an extra 200 in before the official workout started)
    200 kick
    4 x 50 kick, UW 12.5+ each length @ 1:15
    masters minute

    3 x 200 @ 2:45 (did free w/fins)
    masters minute
    3 x 200 @ 2:40 (flutter kick w/board & fins)
    masters minute
    3 x 200 @ 2:35 (backstroke kick w/fins)
    masters minute
    2 x 200 @ 2:30 (flutter kick w/board & fins)

    1 x 100 AFAP --- NO!
    -- I was kicking through calf cramps on the kicks.
    -- I was going to try a 50 evil, but cramped right away and had to stop.
    -- Jimby likes sprinting after a long aerobic set. Naturally, as a sprinter, I think it's ridiculous.
    100 EZ

    Total: 3550


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

    I can't recall ever doing 11 x 200 on fairly short rest before. It definitely gave my legs a workout. Hopefully, I won't be too tired to get in a few sprints tomorrow. I'm not going to swim on Saturday at the meet. Teen Fort made all stars in both her events, so I will watch her. She has a relay or two lined up for me on Sunday. I hope I can remember how to sprint.
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    Swim Workouts
  3. Monday 7/29/13

    Monday 7/29

    AM LCM and PM SCY + Crossfit

    AM swim:

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 BK/100 kick)

    6x100 @ 2:30 Rouse 100s

    3x
    6x50 @ :50 swim w/ strapless paddles + snorkel
    12x25 @ :40 2 drill/2 swim I.M. order (no FR)

    2x
    400 @ 5:00 AE
    300 @ 4:00 breathing 3-5-7 by 50
    200 @ 3:30 FAST kick w/ fins
    100 @ 1:40 swim w/ fins last 15M FAST

    200 EZ

    Total: 6400

    Crossfit:

    5x
    :10 handstand
    4x candlestick to burpees
    10x grasshoppers

    PM swim:

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

    6x under H2O returns

    5x100 @ 1:20 AE
    8x25 @ :40 V.S.

    2x
    2x100 @ 1:20 FL w/ fins (AVG. 57.0/56.0)
    4x50 @ :50 BK (AVG. 34.3/34.8)
    4x50 @ :50 BR (AVG. 34.4/33.2)
    2x100 @ 1:10 FR N.S. w/ fins (AVG. 55.0/54.6)
    100 EZ

    8x25 @ :05 rest FR drill
    400 opposite fin + opposite paddle + snorkel (switch every 100)

    Total: 4100
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    Swim Workouts
  4. Workout 07/29/30: evening

    by , July 29th, 2013 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work, compounded by my tech calling in sick yesterday :eyesroll:. I am back on my regular cycle so was thrilled to be out early today in order to: check on Emma after she had two teeth extracted, help out with the local age-group team, and swim myself! Emma is doing well, with only a little n/v after the anesthesia wore off. Relaxing now :chill:

    A few times a year I get invited to drop by the Marauder's practice, usually around championship time, to hold a clinic. The big focus is always starts, turns, and streamlines, so that is what we did today for 75 minutes. Two coaches were away, and the other two helped as the kids got an easy swim day. We ended with my famous cap relay, where the group splits up, stretches a standard latex cap enough that someone can fit inside, then swim the person inside the cap to the other end of the pool. Lots of fun!

    Then I did:
    - 200 Fr/200 Bk/200 IM drill
    - 10 x 50 on :50 with snorkel (o = kick, e = agility paddles)

    Main set from an old Fort workout:
    - 4 x 100 on 1:45 (did FR pull with buoy, held :06)
    - 4 x 50 on 1:00 (o = FAST Fr, e = EZ Bk, went :30, :29)
    - 4 x 25 on :30 (supposed to be no breather, I did 'em 1 breathers )
    - :30 sr
    - 4 x 25 on :30
    - 4 x 50 on 1:00 (o = EZ Fr, e = FAST Bk, went :33, :34)
    - 4 x 100 on 1:45 (did FR pull w/ buoy descend: 1:12 -> :06)

    100 loosen
    200 easy Fr with snorkel and agility paddles
    (Solo/Rec/2800 yds/55 min)
    ---------------------------

    Felt good in the water, although a little clumsy since I have been slacking a bit as of late. Not really used to swimming with this much rest, but it is good since I am utting more effort into the swims. I'll have three more pool swims this week, and possibly an OW swim with the group on Sunday over near GregJS, who has been feeding us great intel about a wonderful lake off the beaten path. Hope that OW comes together.
    Categories
    Swim Workouts
  5. 7|29|13 scm

    10 x 50 on 1:30
    • 47 - 41


    2 x 50 on 2:00
    • 38's


    600 drill/kick/bk

    10 x 25 on 1:00 hypoxic
    • 16 - 19's


    40 x 25 on 1:00
    • drill, br, fr
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  6. Monday, July 29, 2013

    by , July 29th, 2013 at 05:04 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 78
    Sunny, humidity at 71%

    Warm Up
    200 FR
    200 BR 2(25K, 75S) w/snorkel
    200 BK
    200 FLY 2(25K, 25DR, 50S) w/snorkel
    4x50 FR on 1:00 desc 1-4 *34-31

    *Set 1*
    4(4x50 K/fins on 1:15) desc 1-4, rd#1&3-Fly, rd#2&4-FR/snorkel
    ---200 BR as 2(50K/bk, 50Swim)
    2(4x50 on 10 bobs rest) 50 as Block Dive 25 FAST/25 EZ, rd#1-Fly, rd#2-FR
    ---200 BK
    ---4x50 BK on 1:00 *40-38

    *Set 2*
    2(4x150 FR on 3:00)
    /rd-#1) 150 as 100 Drill/50 FAST w/fins-snorkel
    /rd-#2) 150 as 100 85%/50 FAST w/agility paddles-snorkel
    ---200 BR as 2(50K/bk, 50Swim)
    2(4x50 on 10 bobs rest) 50 as Block Dive 25 FAST/25 EZ, rd#1-Fly, rd#2-FR
    ---4x50 BK on 1:00 *41-39

    *Set 3*
    1200 FR as 6(200)
    /each 200 as 50CU Steady/50 CU Strong, 50 Build Steady to Strong, 50 FAST

    Warm Down
    200 BK
    2x100 FR SPL-26
    4x50 FR SPL-26, Alt/breathing

    Comments
    Friday and Saturday did 4200 meter sessions including 2,000 meters of quality swimming. Sunday was a dryland rest day along with 1,600 yards of kicking, drills and breaststroke at my 12.5yd HOA pool. Today my dives and breakouts felt stronger and smoother. The 50s DK w/fins are as 25M underwater/25M on the back.
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    Swim Workouts
  7. Week 44 - Monday

    by , July 29th, 2013 at 03:12 PM (After a long rest)
    I was in bed asleep by 8pm last night and had a good nights sleep until 4am when woke hungry. I have noticed over the last few months that I seem to have completely adjusted my body clock to early sleep and rarely wake up with the alarm going off. Its sort of scary to think that I am hungry at 4am in the morning but thats where I am at right now. Anyhow, I had my regular oatmeal and headed to the pool. Our age group kids had Texas Age Group Championships in Austin all weekend and they did not get back until midnight last night so our coach looked (and I sure felt) like he had been run over by a Mac truck. If I were him I would have asked someone else to run practice but he did not do that. The pool was still setup short course after the B/C championship meet this weekend. I felt good today in practice, but I think a lot of that had to do with the type of workout we were given, long aerobic set with a kick and build set at the end.

    Warm up
    400 free with snorkel
    6x50 catchup on 45 seconds

    Main Set
    10x300 with paddles and pull bouy on 3.30
    10x50 on 50 kick
    2x(50 perfect free on 50, 100 build to fast on 1.30)

    Total 4500 SCY

    I held 1min pace on the 300s which is the best I have done since my comeback. I felt good until 7 and the last 3 were tough, but I got through them. I held 40-45 on the kick and again felt pretty good until 7 and the last 3 were tough. I felt sore on my lats on the last set but built to 55's on the 100's.
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    Swim Workouts
  8. Monday, July 29, 2013

    by , July 29th, 2013 at 03:07 PM (Workout Swimmer)
    Considering going on a vacation near the end of August - was planning on a meet in PCB, but now maybe I will look further out from home. Feeling much better in the water now that the stupid statin is out of my system. Right shoulder still an issue, but strangely enough, not while I swim. Actually, I guess I should say, FORTUNATELY enough, not while I swim. Aching even now as I type.

    No kids at the pool today - Sr. Champs was this past weekend, and the fast ones are tapering for Jr. & Sr Nats. Had a lane to myself, and no pace clock!

    600 back/free
    2 x 300 P, first one w/out paddles
    3 x 200 K w/zoomers
    100 easy
    600 swim
    6 x 100 breast/free
    100 easy
    6 x 200 @ 3:10 P
    500 easy mixed

    Total: 4500 LCM
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  9. 07.29.13 - Monday workout

    by , July 29th, 2013 at 01:15 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Missed Saturday morning practice due to an ER visit w/ one of the orphans we are hosting. Got home @ 2:30 AM and decided getting back up at 4:30 wasn't going to work well. Sunday evening soccer was a little rougher than usual when a few high school players joined us. It was 9v9 so the running wasn't quite as much but when I did have to run it was much faster than I normally like to. My knees were in pretty bad shape this morning as a result. Not sure if I'll be able to play soccer much longer if this doesn't get any better.

    SCY

    600 Warm up

    6 x 100 up/down kick - 1:40 (:10) Start w/ 50 kick/50 free
    6 x 100 up/down fly - 1:30 (:05)
    100 easy
    Didn't do too bad on this. Finished the last kick (75k/25fr) on 1:28 so I started the fly up/down with 100 fly. Made 1:25-1:28 until I got down to 25fly/75fr. From there, I was able to recover some and build back up to 75fly/25fr.

    4 Rounds of:
    * 50 Easy pull - 1:00
    * 50 Hard pull - 1:00 (make :35)
    * 100 Easy pull - 1:30
    * 100 Hard pull - 1:30 (make 1:10)
    Rest
    200 timed pull (2:03 - no drag suit)
    100 Easy
    Made :29s and :59s-1:00s. Still wasn't enough to keep up w/ Dave. For the timed pull, I dropped the drag suit and was a good bit faster than usual.

    8 x 75 Br - 1:30
    Only made 7 of these. I cramped badly with 10 yards to go on #7. Limped back to the shallow end for #8 and stretched it out.

    6 Rounds of:
    * 100 Free - 1:30
    * 50 Kick - 1:00

    12 x 25 - :30 Down no breath, back easy

    100 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  10. Mon Jul 29 2013 SCY

    by , July 29th, 2013 at 12:32 PM (Ande's Swimming Blog)
    Mon Jul 29 2013 SCY
    Nats are 9 days away



    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:15
    swam with beside Korey, Jeff & Sharon
    beside Tyler Todd Chris Eric, Taylor & Larry

    Lifted yesterday
    Swam Saturday but not Sunday

    Warm up
    skipped it

    Main Set

    assigned: 20 x 100
    4 on 1:15 1 fast then 1:00 rest
    did 75's on the 100's & 15 meter sprints on the fast 100's

    assigned 2 rounds of
    4 x 200 on 2:30
    100 K fast
    did swam 75 skipped a 50 swam a 75


    Next Meets:

    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    RACES:
    Thu #5 - 200 Individual Medley 2:22.45 & #7 - 100 Backstroke 1:05.49
    Fri #17 - 50 Butterfly 27.34
    Sat #23 - 400 Individual Medley 5:07.51
    Sun #39 - 50 Backstroke 29.54
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  11. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/30/2013

    by , July 29th, 2013 at 12:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 50 1:00
    3 X 100 1:50
    6 X 150 2:30
    150's: negative split 4-6

    10 X 50 kick 1:20

    3 X {4 X 50 1:30
    Choice. Swim 3 fast /1 easy

    1 X 250 4:00
    1 X 150 2:30
    4 X 50 1:00
    three rounds, pull.

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  12. feel like ^$#( but that is expected this week

    by , July 29th, 2013 at 08:45 AM (Mixing it up this year)
    For the second week of taper I expet to feel like garbage and I do. I could not sprint worth a flip and my distance was off too. I am really having issues not using my paddles now.

    The added benefit of taper for me has always been the weight loss that happens, usually I just have to force myself to eat more but this time I am going to wait till next weekend to do that. With the weight loss come the thigh rolls that seem to get more pronounced as I have more skin than fat underneith it. Thank the lord for compression suits!

    500 free
    500 free kick w/zoomers
    400 IM as 1 arm fly/pull back/kick breast/swim free

    5x100@2:00 free maintain 6 beat kick w/snorkle held 1:56's which was horrid!

    4x100 drills w/snorkle did fly scull, accordian, torque drill, catch up at the hip

    4x50 from block odds free as 25 sprint/25 EZ evens as 15m fly/35m free EZ

    300 kick w/zoomers

    Total 2800 meters
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    Swim Workouts
  13. 7|28|13 scm

    10 x 50 on 2:00
    • 0:45
    • 0:38
    • 0:37
    • 0:37
    • 0:34
    • 0:36
    • 0:37
    • 0:35
    • 0:35
    • 0:36

    6 x 25 on 2:00
    • 0:15 (6 - beat kick)
    • 0:15 (2 - beat kick)
    • 0:14 (6 - beat kick)
    • 0:14 (2 - beat kick)
    • 0:14 (6 - beat kick)
    • 0:14 (2 - beat kick)

    10 x 12.5 on 2:00 DFS
    • 0:05's

    5 x 25 on long time
    • 0:13's DFS



    My 2 - beat sprint free is only less than a second slower than 6 - beat per 25.
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