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    by , October 22nd, 2013 at 10:20 PM (Chowmi's Blog)
    Having been gone so long, I decided to wait until I had a good time to report.

    Rules are:
    $10 bucks paid to challenge swimmer if you make the goal time, within range
    $20 buck paid to coach if you are out of the range

    My stated goal time: 28.9 SCM
    Coach's grace time: .5 spanning your goal time
    Range: 28.7 to 29.2

    My time: 28.69

    So technically, I was out of the range!
    Consider it a penalty for setting too modest a goal time by .01!

    I am going to swim our 1-day SCM meet, and the order of events totally sucks for 4 x 50ers. The fly/free and breast/back are back to back. So i'll do that anyway, and i've been "training" to go fast 50's in that order within 2 to 4 minutes. If 2 mins, then I typically do a 25/5sec/25. If longer, then I do a blast-o 50. I have been going 31/32 on the flys, and 29/30 on the frees; 40/41 on breast and 35/36 backs, so I think I can still muster a strong 2nd 50 for each pair in the meet. I'll probably also do the 100IM, and just gut it out with anything I have left. If I can do pretty solid 1:19 and under in workouts, I would say that's anywhere from 1:09 to 1:14 in a meet.
  2. Workouts 10/22/13: am and pm

    by , October 22nd, 2013 at 09:24 PM (Maple Syrup with a Side of Chlorine)
    I forgot that I had a RX Task Force meeting this morning at 9am, so I pared down my swim. It was further reduced due to lack of a guard until about 8:20, so after a warm shower I got in:

    100 FR, 200 BK, 300 IM,
    400 Shark Swim,
    300 (first 25 of each 75 was IMO FAST),
    200 IM drill, 100 skull/swim by 25
    (Solo/Rec/1600 yds/25 min)

    The weather was overcast and raining, so I bagged the OW attempt for this week. I feel that sun is a necessity for me the next time I get in the lake. Chapel at the college was great, as a team from Word of Life (near Schroon Lake in NY, I think) came and did an all music worship. Tiling has not progressed much there, but will be turned up as they just received a donation to cover all four bathrooms. I'm not sure how serious they were in telling me that I would be getting a key in order to work at off times, but I'll pitch in as much as I can. Went to the grocery store and after cooking dinner (including breaking in a new bread machine), I headed to Masters for:

    - 200 Swim/200 Kick/200 Pull/200 IM Drill

    - 4 x 75 on 1:20 Pull (EZ-Build-FAST) - I did 100's

    - 2 x (3 x 150 on 2:45) - I did 200's
    (1st = build, 2nd = Fast, 3rd = kick. I did half Bk, half Fr)

    - 4 x 25 Kick on :45 (did uw SDK)
    - 4 x 25 Pull on :40 choice
    - 4 x 25 Swim on :30 (did IMO)

    - 200 loosen and out
    (Masters/Rec/2900 yds/60 min)

    Just me and GregJS there for the night. That workout puts my GTD back in the positive, although I'll fall behind Thursday. I believe that I can make my goal for the year in the positive
    Swim Workouts
  3. Tuesday 10/22/13

    Tuesday 10/22

    PM only SCY

    300 swim every 3rd 25 scull
    12x25 @ :40 odd: under H2O kick, even: drill w/ fins
    4x100 @ 1:15 D1-4 (RD1: 1:07, 1:05, 1:04, 1:03; RD2: 1:05, 1:03, 1:00, :58)

    3x (RD1/RD2/RD3 intervals)
    4x75 @ 1:00/1:10/1:10
    4x50 @ :40/:50/:50
    4x25 @ :20/:30/:30
    50 EZ
    RD1: FR; RD2: BR; RD3: FL all kick w/ board

    5x100 @ 1:30 last 25 FAST no FR w/ fins
    8x25 @ :40 scull/drill

    100 EZ

    Total: 5450
    Swim Workouts
  4. Tuesday, Oct. 22

    by , October 22nd, 2013 at 06:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :10 RI
    4 x 50 caterpillar fly drill @ :10 RI
    8 x 25 shooters w/fns @ :45
    100 EZ

    Main Sets:

    7 x 50 burst + cruise @ 1:30
    100 EZ

    6 x 50 DPS w/agility paddles @ 1:00, alt back and free
    100 EZ

    3 x (25 AFAP free w/fins + 75 EZ) @ 3:00 (10 lows)
    100 EZ

    2 x 15 AFAP + 35 EZ from the blocks
    100 EZ

    Total: 2450, I think I did something else in there but have now forgotten


    I felt kinda bushed today, shoulders fatigued and quads burning. I realize I've been doing speed work pretty unrelentingly without a recovery week. (I don't think the time off from being sick was really recovery.) So I'm shutting things down for the next 4 days.

    Psych sheets for Sprint Classic:

    Article on resistance training and assisted speed for sprinting. I do both!

    Updated October 22nd, 2013 at 07:52 PM by The Fortress

    Swim Workouts
  5. Monday 10-21-13

    Loose intervals today. I was able to concentrate on my pacing or lack of pacing. Not bad at all , just a lot of freestyle.

    400 swim
    200 IM kick
    400 pull DPS
    8 x 25 @ coaches whistle
    --odds, SDK AFAP
    --evens, choice sprint

    500 cruise w/even pace @ 8:00
    2 x 250 strong @ 4:00
    4 x 25 sprint @ 45
    400 cruise @ 6:40
    2 x 200 strong @ 3:20
    4 x 25 sprint @ 45
    300 cruise @ 5:00??
    2 x 150 strong @ 2:30
    4 x 25 sprint @ 45

    100 EZ
    100 Off the blocks for time
    100 EZ


    I have been trying to do something off the blocks after each practice while I am tired. Nothing crazy, just a 50 or 100 to see how I am doing. Don't know if it will help much but we'll see.
  6. San Diego-Canyonview

    by , October 22nd, 2013 at 02:50 PM (One Stroke at a Time)
    Saturday October 19
    2 x (150 on 2:10, 100 IM on 1:10, 2 x 50 kick on 1:00)
    400 on 5:30
    2 x 75 on 1:15 kick/drill/swim fly
    2 x 200 on 2:40 descend
    2 x 75 on 1:15 kick/drill/swim back
    4 x 100 on 1:20
    2 x 75 on 1:15 kick/drill/swim breast
    8 x 50 on 50 odds easy/evens fast
    2 x 75 on 1:15 kick/drill/swim free
    2 (2 x 150 pull on 2:30 then 4 x 50 fast on 50) pull
    100 easy
    4500 yards

    Sunday, October 20
    2 x 150 on 2:15, 300 IM (kick/swim/kick by 75), 2 x 150 on 2:10, 300 IM (kick/swim/kick by 75), 2 x 150 on 2:05
    4 x (300 on 4:15 #4 pull then 8 x 25 on 30 odds easy, evens fast 1 round each stroke then 2 x 50 fast kick on 1:00)
    100 easy
    4600 yards

    I made it to Canyonview twice during my trip. When I lived in San Diego, I was a bit of a swimming nomad and I had been there quite a few times before. The coach told me that nothing about the structure of the work-outs had changed in the intervening 2 decades and this was pretty much true. At that time, they didn't have structured weekend work-outs so I was happy to see this addition. I felt decent. I can keep a pace again--although a slow one. I went to cove as well but didn't swim-- I just watched the sea lions and seals (who are also new since I lived there). I'm not sure when I'll swim this week since I have a lot of work related things that I need to get caught up on plus I'm pretty tired because I stuffed about 5 days worth of activities into three days on my trip.
  7. Week 56 - Tuesday

    by , October 22nd, 2013 at 01:38 PM (After a long rest)
    I woke up feeling pretty good again this morning. Todays workout was a recovery-ish long workout and by the end I was pretty beat. I will head back to the aquatic center after work for weights(today is leg day. Woohoo!!!).

    Todays workout does not look like much but it was long.

    4x(3x200 on 2.35 free, 4x100 IM on 1.30, 3x50 free on 30)
    400 warm down

    Total 5000scy

    I held about 2.15s on the 200s and felt comfortable after the first round which was tough. I guess I am used to a longer slower build up during warmup as oppossed to just jumping in and going. The IM's I held 1.12s and the 50 frees I just touched and turned and made the send off times.
    Swim Workouts
  8. No more empty pool Tuesdays and Thrusdays

    by , October 22nd, 2013 at 07:37 AM (Mixing it up this year)
    The high school teams are back, yuck. Now my safe haven days are gone.

    I really need an endless pool so I can avoid the crowds and just keep one of my memberships. I have two right now one at the Y in Hinesville and the other in Savannah at the aquatic center. I wish the pools on base would open to the public, they don't get much use from what the kids I coach tell me.

    Today was a fly workout and during the middle of my set this boy jumps in my lane an proceeds down the middle of the pool. I stopped him and told him he was in the wrong lane. He said he over shot his lane. How do you do that?

    500 free
    500 free kick w/zoomers
    5x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:35, 3:27, 3:14, 3:07, 3:03
    500 free kick w/zoomers
    5x100@2:00 free w/snorkle EZ

    Total 3000 yards
    Swim Workouts