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  1. Tuesday 10/8/13

    Tuesday 10/8

    "A Whole New World..."

    PM only SCY

    400 swim every 4th 25 scull
    8x25 @ :40 odd: drill, even: under H2O kick w/ fins
    4x100 @ 1:20 pull w/ buoy + paddles + snorkel

    The next 3 sets were all done one right after the other. They were all written on the board, so there was no break. We went from one right into the next.

    40x25 @ :40 FL w/ fins (did 20 with normal fins and 20 with a monofin)
    #1 - "flick" drill
    #2 - 3K/1P
    #3/4 - under H2O FL kick

    4x25 @ :30 10 yards "spin drill"
    8x50 @ 1:00 25 swim/25 under H2O FL kick on back**

    4x25 @ :30 BR w/ FR kick
    8x50 @ :50 BR swim w/ 2x pullouts

    7x200 @ 2:30 pull w/ buoy + paddles + snorkel (A.R.)

    Total: 6400

    ** So this afternoon I managed to reverse 25 years of swimming training (and almost 29 years of physiological training) in one moment. On the backstroke set, I was having trouble making 25 yards underwater on my back because I kept blowing all my air out my nose by the 15M mark. I never had those big lips to push up and cover my nose (have some backstroker friends who swear by this method). My brain was programmed to blow out the nose when I was inverted in the water. In an "A-HAH" moment, I actually tried to override this programming, and to my astonishment, managed to shut off the "leaking gas valve". After that, making the 25 on my back was just a matter of holding my breath, and THAT I am thankful to say, is two decades of swimming training that cannot be reversed! I now feel like a whole new world of possibilities are open to me, now that I can hold my breath equally as well on my back as on my stomach!
    Swim Workouts
  2. Workout 10/08/13:OW + evening

    by , October 8th, 2013 at 09:29 PM (Maple Syrup with a Side of Chlorine)
    Got some extra sleep after dropping the kids off at school, then went to Chapel at college before lunch. My daughter was home so I enlisted her to drive and hand out as I headed to Lake Paran for another swim. With the weekend overcast and raining, plus the showers last night, my assumption of lower water temps were correct. Near the edge of the water I measured 57 degrees, so I disrobed and headed in with air temps around 60 and a fair bit of wind-driven ripples dancinging on the surface.

    I took ViveBene's advice and after a few stokes of free I flipped over to back until I reached the beach on the other side. Checked the temp again to find a temp today of 55! Three degrees below last week's swim. I pressed on, aided by silicone ear plugs, another hint I picked up for helping with cold water swims. Ended up swimming 0.65 miles in About 23 minutes. The folliage is on the downswing here, especially with last night storms.

    I enjoyed a warm coffee and snack in the car, all the while remembering that delightful ginger tea that Greg had at the ready after the Harriman swim in June. Emma snapped some pics, so I'll have to get them from her. Apparently, before I started in she snap-chated a nice pic of my backside, so I'll try to find that for your viewing pleasure.

    Took me about 2.5 hours to actually warm up, in which time I mowed the lawn and headed up to a soccer game. Late start, so we got home as supper was being served - I got to think of my supper all practice. GegJS and I took on a good one tonight:

    - 200 swim/200 kick/200 pull
    - 4 x 50 B/C on 1:00 (I was and only did 2)

    1 x 100 on 2:00 (did 150 with snorkel and AG)
    4 x 25 on :45 AFAP
    1 x 200 on 3:30 (did 250 pull)
    4 x 25 on :45 AFAP
    1 x 300 on 5:00 (did 350)
    4 x 25 on :45 AFAP
    1 x 400 on 7:00 (did 500 as Noah's Ark = 6:09)
    4 x 25 on :45 AFAP

    200 Loosen and out (did 250)
    (Masters/Rec/2600 yds/55 min)

    Fair amount of swimming today with some other fun. Planning to jog tomorrow night, then swim again on Friday before heading out of town to a Men's Retreat for the weekend.

    Updated October 9th, 2013 at 07:05 AM by rxleakem

    Swim Workouts , Open Water
  3. Week 54 - Tuesday

    by , October 8th, 2013 at 07:43 PM (After a long rest)
    My coach told me yesterday to not to swim today and since I was originally traveling today it made great sense. Since my trip to Denver was cancelled I took the day off and I took my daughter to her practice. I spoke to my coach and he said I could swim in the spare lane next to his group. He said I would get about 45 minutes before the seniors came in. As it turned out I swam for almost 80 minutes.

    Warm up
    8x100 drill swim by 25 on 1.15
    10x50 kick on 50
    10x75 pull on 1min
    10x50 alternating catchup and finger drag drill on 1min

    Main set
    4x(2x50 on 35, 50 back on 40, 50 back on 1min)
    6x100 streamline kick on 2mins
    10x50 6 kicks, 3 pull repeated on 50
    3x300 holding 1.05 pace on 4mins

    Warm down
    200 easy

    Total 5550scy

    I did not realize I swam that far but I swam most of it pretty easy. It's always fun swimming with the kids and this was no exception.

    Updated October 8th, 2013 at 07:59 PM by StewartACarroll

    Swim Workouts
  4. Back to the pool

    by , October 8th, 2013 at 05:08 PM (One Stroke at a Time)
    October 8th
    Lunch Bunch
    Missed warm-up
    4 x (300 50 free/25 IM order on 4:30, 200 25 free/25 IM order on 3:00 then 100 IM on 1:30)
    8 x 75 25 skull/50 pull 10 seconds rest between each
    100 easy
    3100 yards

    October 1st
    Lunch Bunch
    300 (100 swim/50 kick)
    6 x 400 on 6:00 200 free/100 back/100 free descend 1-3, 4-6
    600 that I don't recall the set

    September 30th
    450 (100 swim/50 kick)
    50-75-100-125-150-175-200-225-250-275-275-250-225-200-175-150-125-100-75-50-25 pull on 20 sec base with 10 sec added to the total interval
    4 x 50 back 1:00
    3900 yards

    September 29th
    12 x 50 on 1:00 odds right/evens left
    400 on 6:00
    2 x 100 kick on 2:00
    8 x 25 sprint on 30 2 each stroke
    300 on 4:30
    2 x 100 kick on 2:00
    8 x 25 sprint on 30 2 each stroke
    200 pull on 3:00
    2 x 100 kick on 2:00
    8 x 25 sprint on 30 2 each stroke
    100 on 1:30
    2 x 100 kick on 2:00
    8 x 25 sprint on 30 2 each stroke
    400 that I don't recall
    4200 yards

    I'm still chugging along. I wrote the distances on my FLOG after I finished but had a few blanks when I went to remember the actual work-outs. I was surprised that I could remember all the main sets. I went to Baltimore for a conference so didn't workout. I could have found a place to swim if I really wanted to (In the past, I swam with both Ancient Mariners in Bethesda and at Maryland Masters-UMBC) but decided to take it easy. The meeting was fun. I got to see lots of people and the presentation for the clinical trial that I work on was recognized for being the highest scoring clinical abstract at the entire meeting so that was exciting. I am toying with the idea of going to the SCM meet at the Woodlands in November. My husband will be going to be out of town so I could only go for one day which is fine. I am not a huge short course fan (either SCM or SCY) so I am undecided. I like the idea of having a goal and I always have fun at the meets. They have relays at the meet so I think if I can drum up some team members to go and swim relays that might be the deciding factor. This might be difficult though as my team is on a bit of a down swing as far as meet participation is concerned. I'll see.

    Updated October 8th, 2013 at 07:19 PM by MaryR

  5. Tuesday, October 8, 2013 9:00-9:50am

    by , October 8th, 2013 at 04:17 PM (Fast Food Makes for Fast Swimming!)
    I was sick over the weekend, plus got stuck working a 12 hour shift on Saturday evening, and about 10 hours on Sunday evening. Skipped out on swimming Monday morning as well just to rest up a bit. I saw pmccoy's workout from Monday, and loved the way it looked. I thought it would be a bit tough in my lesser amounts of training, and solo as well. I just don't push myself as much as I need to at times. I decided to reverse the order of the mountain, to get more of the freestyle into the workout and less fly. That was a good thing, because round 1 of the mountain wiped me out!


    600 Free

    Main Set (from pmccoy on 10/7): heavily modified/shortened by my wussiness!

    100 Fly @ 2:00 (went 1:10)
    200 IM @ 3:00 (went 2:42)
    300 Free @ 4:00 (went 3:45) huffin' and puffin' here...
    400 Free Pull @ 5:00 (went 4:51) I was honestly surprised I made it!
    300 Free @ 4:00 (went 3:50) dying...
    200 IM @ 3:00 (went 2:52)
    100 Fly @ 2:00 (had to give up and do 1 arm drill...)

    At this point I decided it wasn't going to benefit me any to keep going with the rest of the set (1 Fly, 2 IM, 3 Free, 2 IM, 1 Fly and the 1 Fly, 2 IM, 1 Fly and another 1 Fly. It would've been really nice to be able to, and in my mind beforehand I was going to, but my body said no.

    10 x 50 Flutter Kick w/ board @ 1:00

    6 x 50 Free EZ @ 1:00

    3000 Yards
  6. Maintaining as must as possible

    by , October 8th, 2013 at 03:43 PM (Chowmi's Blog)
    Hello! Long time no blog!

    I've been trying to keep up the speed and peppy-ness even though i've been so busy and traveling for a wedding. I'm tired and just spent all the time. Anyway, I figure a fast 50 here and there is better for me that trying to do full workouts.

    Today I went
    28.9 on the coach's watch. Nice it was under 29, but about 1 second off where i'd like to be on a coach's GO. I'd like to be 28.0 or better. I'd say today's time puts me at a mid to high 27 in a real race. Since I went 28.6LCM, I think that's about right. Also, my competitive advantage is SCM, since I train it year round!

    I am happy to report that I am getting my fly back! I have been swimming fly with fins sometimes, and that seems to really help! I went 1:18 and 1:17 yesterday and today on a straight 100 fly, without completely killing myself. I think that's pretty good and would translate to about a 1:12 to 1:08, ranging from a strong but controlled swim to a gut-busting time if my life depended on it. Given that a 1:12 woudl make top ten, i'll lean towards 1:10 to 1:12.

    Oddly, my back is totally sucky right now.

    In breaststroke news, that wonderful double kick sensation is a reality, and totally no benefit of a doubt disqualifable. Not sure how I got into that habit, but I have decided to just brazenly do whatever my body is going to do, DQ be darned! I asked my coach to watch it and see if I could still pass as legal, and the consensus was no, not at all.

    My first meet will be a USA meet Nov 8-10. I've entered the 50 free, 100 fly, and 100 back. The 50 free is on a Friday night, and hopefully i'll be able to go under 25.0 as I didn't break that last year!
  7. Oct. 7-8

    by , October 8th, 2013 at 03:39 PM (The FAF AFAP Digest)
    Monday: Swim/SCY/Solo:

    Hopped in for a short swim after masters practice. It was distance night and I assigned Patrick's Reese's Pieces Broken 500 set. They seemed to like it. I hadn't been hacking too badly on land, but was really hacking while trying to swim.

    Warm up:

    600 various
    4 x 50 scull
    6 x 25 shooters w/fins
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    Jazz Hands standby:
    8 x (25 AFAP + 75 EZ) @ 3:00
    50 EZ

    8 x 25 kick, hold best average @ 1:00
    -- did dolphin kick w/fins & board, held 11s
    200 EZ

    Total: 2600


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/paddles
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    4 x (25 AFAP from blocks + 75 EZ)
    2 x free =11s, fly = 11, breast = 14
    50 EZ

    3 x (50 AFAP w/fins + 150 EZ) @ 5:00
    2 x fly (23 highs), breast (28)
    -- I was gassed and feeling a little shakey after these. My body isn't really ready for prime time yet.
    100 EZ

    8 x 100 cruiser kick w/fins @ 1:40 (held around 1:05s)
    -- 4 with board, 4 w/o
    100 EZ

    5 x 50 DPS free w/agility paddles @ 1:00
    100 EZ

    Total: 3800


    Still not doing too much, but at least I'm back in the water doing a little speed work. The technical details felt crappy, as they usually do when I've been out of the water. My lungs are still pretty battered. However, none of this will dissuade me from signing up for the Sprint Classic in a couple weeks!
    Swim Workouts
  8. 10.07.13 - Tuesday workout

    by , October 8th, 2013 at 01:32 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Carole. Feeling better today. Tough workout for being unable to breathe fully. I think I'm just dealing w/ seasonal allergies and the sinus infections that come with them.


    600 Warm up

    6 x 50 - :45
    20 x 100 - 1:15 (made 15, rested 1 and made the last 4)
    100 Easy

    4 Rounds of:
    * 4 x 25 stroke (IM by round) - :30 2 easy/2 hard
    * 4 x 25 kick (IM by round) - :40 2 easy/2 hard
    * 4 x 25 pull - :30 2 easy/2 hard

    6 x 25 - :40, 1 breath down/no breath back

    400 Timed IM kick (7:00)
    50 easy

    6 x 50 - 1:00 (fly, back, br) x 2
    6 x 50 - 1:00 underwater sdk w/ fins down, easy back

    100 Cool down

    (5400 Total)
    Swim Workouts
  9. 10|8|13 SCM

    1000 warmup fr and drills

    8 x 50 dive from side fr on 1:00

    5 x 15m turn drill on 0:20

    5 x 15m turn drill on 0:30

    25 dive from side fr moderate - 0:16

    25 bk

    10 x 15m turn drill on 0:15

    25 dive from side fr moderate - 0:15

    I have a rash behind each armpit. My lower lymph node areas (left and right) also seem to be tender. Been through this before, usually caused by certain clothing detergents and products.
    In addition I feel fatigued and sore, and yesterday's swim seemed somewhat more difficult than usual, but I've really been nailing the dryland routine which likely is the cause.

    Updated October 8th, 2013 at 04:47 PM by __steve__

  10. sinuses going crazy, just have no energy

    by , October 8th, 2013 at 07:30 AM (Mixing it up this year)
    I did get woken up by a page at midnight which didn't help. I was not supposed to be on call this week but the guy who's week it was is now a father of twins so being the nice person I am..... Only 2 more days of this then my boss gets on call for the weekend so I can do the meet in Orlando.

    500 free
    500 free kick w/zoomers slow
    200 accordian drill w/snorkle
    200 breast kick
    8x50@1:00 breast pull w/zoomers held 52's
    4x50 from block as 25 breast/25 EZ free
    4x100@2:00 free w/snorkle
    100 free kick w/snorkle

    Total 250 yards
    Swim Workouts