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  1. 5/11-5/13/18 Nationals!

    by , May 14th, 2018 at 08:50 AM (Swimming Through Jello)
    Very long but very fun weekend! I think, given all the circumstances (8 months back in the water after 6 years off, training on average 3 days a week for an hour a pop, with adult responsibilities instead of being in school) this was probably a top 3 meet for me performance-wise - and I score some points for St Louis Area Masters, to help us to an 8th place finish on the weekend! Indy was awesome as usual, Indy Aquatic Masters ran one heck of a meet for having nearly 2400 people competing - I don't think they were ever more than about 20 minutes behind the schedule, and Sunday we ended 15 minutes early!

    Here's my recap:

    Did my 1400 general meet warmup every morning (300 sw, 200 k, 8x50 k/dr dr/sw, 3x100 aerobic, 200 easy); then about a 400 specific warmup before each race and 200-300 warmdown after.

    Friday

    200 Free - 1:47.45 (24.51/26.99/27.72/28.23) 17th place - Don't have to look too far to see the piano that landed on my back the back half! Not a great start to the meet but I hadn't really been training 200s too seriously.

    50 Breast - 27.42, 12th place - A bit frantic/spinning my wheels. A best time (at the time) though.

    Mixed 200 Free Relay - Anchor leg 21.29 split, 8th place - Very close to a best time split, mistimed the turn and breath just a bit.

    Mixed 200 Medley Relay - Leadoff 24.41 back split, 20th place - Second-best 50 back ever. Nailed the start. We had a 55 and 59 year old as our women on this relay so that's why we finished a little down.

    Saturday

    Didn't swim 'til about 5pm so had the morning to relax, had a good breakfast and lunch and stretched.

    100 IM - 52.95 (24.37/28.58), 9th place - Finally scored points! I was really just hoping to break 54 on the day and I 1-upped my goal. Much better back half than I expected.

    Men 200 Medley Relay - 26.11 breast split, 6th place - 1.3 seconds faster than my flat start *what*? Felt awesome from the start all the way in.

    Sunday

    100 Breast - 57.87 (27.16/30.71), 7th place - Went into this meet (indeed, into the yards season) with really my only goal to break a minute in the 100 breast. Well, I did that here and even went a best time in the 50 to boot! I will take this opportunity to brag that my walls and pullouts were killer... they made that race. I think it was Allen Stark on the forums gave me the advice to change the timing of my dolphin kick and it made all the difference.

    200 Free Relay - Anchor leg 20.85 split, 6th place - This was a fun relay, I think our best of the weekend from the whole club. I was .4 faster than the mixed relay and that was my first time under 21! I fixed my turn and actually didn't breathe at all the 2nd 25.

    200 Back - 1:57.23 (26.63/29.33/30.85/30.42), 6th place - I think I was just a bit out a gas for this one. I hit all my goals for the weekend so this swim was kind of a bonus and I don't think I quite got up as much for it. I will say it was probably more painful than any 1:49 200 backs I did in college! Gotta get some more longer kick sets in training I think.
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  2. Friday 5/11/18

    AM LCM Solo @ LRRC
    PM SCY Solo @ LRRC "Lactic Hold"

    AM swim

    2x
    300 swim
    4x150 @ 2:30 25 UW/25 kick S-line/50 drill/50 sw w/ fins + SNKL
    4x25 @ :40 V.S. FR kick w/ BD

    400 @ 6:00 SMOOTH pull w/ paddles + SNKL
    8x50 @ :50 FL kick w/ fins + BD
    400 @ 6:00 SMOOTH pull w/ paddles + SNKL
    8x50 @ :50 FL kick w/ fins + BD

    100 EZ

    Total: 3700

    PM swim:


    400 swim (100 FR/100 BK)
    300 pull w/ SP + SNKL
    200 kick w/ BD (100 FR/100 BR)
    100 progressive scull w/ buoy + SNKL

    4x25 @ :30 V.S.
    50 EZ

    2x
    6x25 @ :15 rest 15M BURST w/ chute
    100 @ 2:00 FAST FR (:56-, :56+)**
    4x100 @ 1:15 lactic hold **
    2:00 REST

    150 EZ

    Total: 2600

    ** So on the second round, I was on the 3rd 25 of my fast 100 when this lifeguard stretches a buoy rope across the lap lanes (effectively dividing the pool in half). It clotheslined me and I am lucky my arm didn't get all tangled up in it. As fast as I was going, I could have hurt my shoulder if my arm had gotten caught. I then had to dive underneath it on the last 25 and for the 4x100 lactic hold. The manager on duty said his boss said that when the pool starts to get crowded they are required to put the rope up. I don't doubt that, but two things bugged me:

    a) The fact that he had the lifeguard stretch it across while I was in the middle of swimming. A heads up would have been nice, or the decency to not stretch it across while it was obvious that I was going to swim by again without knowing the rope was there!

    b) the fact that the manager came over to explain things to me, as nicely as he could, but when I said "OK so the lap lanes are closed now?" He tried to explain to me that the lap lanes were not closed and that I was welcome to continue lap swimming...with a
    rope dividing the lane in half.

    I probably would have been 55 or better on the second 100 FAST if I hadn't had the rope issue.

    Updated May 12th, 2018 at 01:34 PM by Calvin S

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    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 5/14/18

    by , May 11th, 2018 at 03:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    3 x 100 2:00 [2:00] 50st/50fr
    3 x 100 2:30 [2:15] kick
    3 x 100 1:45 [1:30] desc 1-3

    Freestyle set
    1 x 200 3:20 [3:00] long & strong
    3 x 150 2:30 [2:15] neg split
    5 x 100 1:40 [1:30] desc 1-3
    7 x 50 :50 [:45] strong

    Sprint set
    4x
    1 x 50 1:15 [1:15] easy
    1 x 50 1:30 [1:30] build
    1 x 100 2:30 [2:15] sprint
    [All swims choice]

    Kick set
    3x
    1:00 [vertical kick]
    1 x 100 [2:15] [2:00] swim w/focus on strong overdrive kick

    Warm down
    4 x 50 1:00

    Total: 4000
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  4. Thursday 5/10/18

    PM LCM Solo @ LRRC

    1000 swim w/ paddles + fins + SNKL long and smooth

    6x100 @ 1:30 D1-3, 4-6 (1:21, 1:18, 1:15, 1:21, 1:18, 1:15+)

    400 kick w/ fins + BD 50 FL/50 FR

    8x50 @ 1:00 "Progressive Freestyle"

    Total: 2400

    TBC (Total Body Conditioning) class post swim
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    Swim Workouts
  5. Sarasota Y Sharks Masters GOLD Workout 5/11/18

    by , May 10th, 2018 at 02:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    1 x 200 3:30
    6 x 50 1:15 stroke
    3 x 100 1:45
    4 x 50 1:00 desc 1-4

    Kick/Stroke/IM set
    4x
    1 x 100 2:30 kick
    1 x 50 1:15 perfect stroke
    1 x 150 3:15 IM or 50st/50fr/50st
    [Kick & 50s: RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle set
    1 x 400 6:40 long & strong
    4 x 100 1:40 last 25 strong
    1 x 300 5:00 long & strong
    3 x 100 1:35 second 50 strong
    1 x 200 3:20 long & strong
    2 x 100 1:30 best effort

    Warm down
    4 x 50 1:00

    Total: 4200
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  6. 5/10/18 Workout

    by , May 10th, 2018 at 10:40 AM (Swimming Through Jello)
    Thursday, 5/10/2018 Pool Workout

    Just meet warmup and starts and turns today!

    200 fr/100 bk/200 k
    8x50 :55 k/dr dr/b IMO
    3x100 fr aerobic 1:20 (1:00/1:01s)
    100 EZ

    4x25 IM transition turns mid-pool
    4x25 fast off blocks (25 easy between)

    100 warmdown

    1700

    Starting to feel just a bit more pop in the legs, that's a good sign!

    Ate second breakfast and shaved when I got home, getting ready to pack up and hit the road to IUPUI for a loosen up swim before the show starts tomorrow!
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  7. Wed., May 9

    by , May 9th, 2018 at 09:17 PM (The FAF AFAP Digest)

    Swim/LCM @ Pitt

    Warm up:

    350 various (skipped 150)
    4 x 100 kick choice @ 2:15
    -- skipped #4
    8 x 50 w//fins @ 1:00, 25 fly drill + 25 back @ 1:00

    Main sets:

    12 x 50 @ 1:10
    odds = fast fly @ 100 pace
    -- I spent more time UW as this set went on ... did one of the fast ones breaststroke instead
    evens = EZ back
    50 EZ

    12 x 50 @ 1:10
    odds = fast back @ 100 pace
    evens = EZ back kick
    100 EZ

    3 x 100 IM descend @ 2:15
    -- My arms wouldn't even move on freestyle, so I did the last 25 back kick
    50 EZ

    6 x 50 @ 1:15, 35m fast then cruise
    odds = fly, evens = back
    50 EZ

    Total: 3100 m


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

    I was on the treadmill Mon & Tues and went to Pitt tonight. A LCM workout seems way harder than many miles of "climbing" on the treadmill. But I felt like I had a good workout. Oddly, in a reversal of my initial phase, my short axis strokes feel good and my long axis strokes feel meh.

    Good luck to all those swimming at Indy!
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    Swim Workouts
  8. Wednesday 5/9/18

    PM LCM Solo @ LRRC

    600 swim (100 FR/50 BK)
    6x150 @ 2:30 25 UW/25 kick S-line/50 dr/50 sw w/ fins + SNKL

    5x200 @ 2:50 pull w/ paddles + SNKL D1-5 (2:37, 2:33, 2:27, 2:25, 2:23)

    100 EZ

    Total: 2600

    CORE7 post swim.
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    Swim Workouts
  9. Sarasota Y Sharks Masters GOLD Workout 5/10/18

    by , May 9th, 2018 at 03:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Primarily a freestyle workout today...

    Warm up
    1 x 300 5:00 [4:30]
    3 x 100 1:45 [1:30]
    12 x 50 1:20 [1:15] alt 2 kick, 2 stroke

    Freestyle sprint set
    4 x 50 :50 [:45]
    4 x 50 1:00 [:55] same effort as first four
    4 x 50 :50 [:45]
    1:00 rest
    2 x 50 2:00 [2:00] race pace

    Freestyle swim/pull set
    6 x 50 :55 [:50] pace
    3 x 100 1:40 [1:30] desc 1-3
    1 x 300 4:45 [4:15] neg split
    3 x 100 1:30 [1:20] desc 1-3
    6 x 50 :50 [:45] strong NO GEAR

    Kick set
    1:00 [vertical kick]
    1 x 400 10:00 [9:00] build each 100 to fast
    1:00 [vertical kick]

    Warm down
    4 x 50 1:00

    Total: 4000
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  10. 5/9/18 Workout

    by , May 9th, 2018 at 08:24 AM (Swimming Through Jello)
    Wednesday, 5/9/2018 Pool Workout

    Still somewhat sore. Legs working fairly well despite that. Unsure if taper timing will hit right.

    200 fr/100 bk/200 k
    8x50 k/dr dr/b IMO :55
    3x100 fr 1:20 aerobic (1:01)
    100 EZ

    3x50 IM transitions easy speed 1:00
    100 EZ
    3x50 IM transitions FAST 1:10
    100 EZ
    4x25 IM transition turns
    4x25 fast off blocks (25 easy between)
    200 warmdown

    2200

    Meet warmup tomorrow, drive to Indy, loosen up swim in afternoon. Hopefully quad soreness is gone by then.
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  11. Tuesday 5/8/18

    AM LCM Solo @ LRRC

    500 w/ SNKL (100 swim/100 3-6 drill)
    5x100 @ 2:15 BK swim
    10x50 @ 1:05 w/ fins
    odd: 25 UW/25 B&A drill
    even: 25 B&A drill/25 bld

    4x100 @ 1:20 MAKE (1:15, 1:16, 1:17, 1:17)
    100 @ 2:00 EZ
    3x100 @ 1:20 MAKE (1:15, 1:17, 1:17)
    100 @ 2:00 EZ
    2x100 @ 1:20 MAKE (1:15, 1:17)
    100 @ 2:00 EZ
    1x100 @ 1:20 MAKE (1:12)

    400 swim opposite fin + opposite paddle + SNKL (switch every 100)

    Total: 3200
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    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 5/9/18

    by , May 8th, 2018 at 01:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    3 x 100 2:00 [1:45] 25fist drill/75swim
    6 x 50 1:15 [1:05] stroke

    Kick set
    2x
    4 x 50 1:20 [1:15] 25easy/25fast
    1 x 100 2:10 [2:00] swim moderate w/strong focus on kick

    Stroke set
    3x
    1 x 50 1:20 [1:15] drill
    2 x 50 1:20 [1:15] 25fast/25easy
    1 x 50 1:20 [1:15] fast
    [RD1 fly, RD2 back, RD3 brst]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: double-arm]
    [Brst drill: brst arms w/flutter kick]

    Freestyle set
    3 x 200 3:20 [3:00] long & strong
    3 x 200 3:10 [2:50] neg split
    3 x 200 3:00 [2:40] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4100
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  13. 5/8/18 Workout

    by , May 8th, 2018 at 08:45 AM (Swimming Through Jello)
    Tuesday, 5/8/2018 Pool Workout
    3 days 'til Nats

    Still sore. Felt a little better in the water though. Frantically rolling out, drinking fluids and using the TENS unit to try to get everything fresh!

    200 fr/100 bk/200 k/200 p/100 IM dr
    8x50 :55 IMO k/dr dr/b

    2x100 free aerobic 1:30 (1:02s)
    2x100 back aerobic 1:30 (1:06-1:05)
    50 EZ
    3x50 free :50 200 pace (26 lows)
    100 EZ
    2x50 back :50 200 pace (28 lows)
    100 EZ
    4x25 mid pool IM turns

    200 warmdown

    2400
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  14. Monday 5/7/18

    AM LCM and PM SCY Solo @ LRRC "Kickin' ain't sh*t but board and fins!"

    AM swim:


    800 (300 swim/100 kick w/ BD)
    600 (200 pull w/ SP + SNKL/100 kick w/ BD + SNKL)
    400 (100 swim/100 kick w/ BD)
    200 I.M. drill

    2x200 @ 3:10 kick w/ fins 1st/5th 25 UW
    8x50 @ 1:05 "Progressive Freestyle"
    2x200 @ 3:00 kick w/ fins 1st/5th 25 UW
    8x50 @ 1:05 "Progressive Freestyle"
    2x200 @ 2:50 kick w/ fins 1st/5th 25 UW

    Total: 4000

    PM swim:

    500 SKIPS

    4x100 @ 1:50 FR kick w/ BD
    300 @ 1:00 REST pull w/ paddles + SNKL (3:21)
    4x100 @ 1:45 FR kick w/ BD
    300 @ 1:00 REST pull w/ paddles + SNKL (3:14)
    4x100 @ 1:40 FR kick w/ BD
    300 @ 1:00 REST pull w/ paddles + SNKL (3:06+)

    400 FL kick w/ fins (alternating 100 w/ BD, 100 w/ SNKL H.A.S.)

    Total: 3000
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    Swim Workouts
  15. Weekend and 5/7/18

    by , May 7th, 2018 at 08:56 AM (Swimming Through Jello)
    Saturday and Sunday, 5/5-5/6/2018, CrossFit Competition

    Team competition, 2 guys/2 girls. Not going to write all the workouts down because I'm sure nobody reading cares that much but over the course of the weekend I did sprint row, assault bike and run, some fast DB thrusters BB snatch, front squat and deadlift, 30 or so toes to bar and pullups, some rope climbs, 50 burpees, 100 wall balls, 200' weighted lunges, a few pushups and a 225# snatch.

    Monday, 5/7/2018 Pool Workout

    A lot more sore than I was hoping I'd be this morning. Legs were pretty much dead weight in the water. Four days rest better be enough! Today was kind of a hybrid stretch out/taper day.

    200 fr/100 bk/200 k/200 p/100 IM dr
    8x50 k/dr dr/b 1:00 IMO

    3x100 fr 1:30 aerobic (1:03-1:04)
    3x100 fr p/pads 1:30 aerobic (1:05)

    12x25 :30 o-UDK fins (:10s), e-EZ
    4x25 :40 o-br pullouts, e-EZ

    4x25 IM transitions from middle of pool

    200 warmdown

    2500
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  16. Sunday 5/6/18

    AM LCM @ UALR "Spring Splash Day #3"

    400 swim (every 3rd 50 BK)
    8x50 @ :10 rest
    odd: k/dr
    even: dr/sw
    8x50 @ :15 rest V.S.
    25 DIVE FAST + 75 EZ

    200 FR - 2:17.90 (1:05.34/1:12.56) - Not exactly thrilled with this time, but I was out late with the wife at a Cinco De Mayo party last night and so waking up early for a swim meet was a struggle. I think I also felt some effects by this point in the weekend from not being able to warm down after any events (particularly after the 400 FR yesterday).

    Total: 1500

    Updated May 6th, 2018 at 10:50 PM by Calvin S

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  17. Friday & Sunday, May 4-6

    by , May 6th, 2018 at 04:57 PM (The FAF AFAP Digest)
    Friday: Swim/LCM @ Pitt

    Warm up:

    400 choice
    12 x 50 @ 1:00, KDS by 50
    8 x 50 @ 1:10, no fins
    8 x 50 burst + cruise w/fins @ 1:00
    — skipped a couple of these to get out and use my inhaler

    Main sets:

    2 rounds:
    1 x 50 kick AFAP @ 1:00
    1 x 100 EZ @ 2:30
    1 x 100 AFAP, no I cruised this
    1 x 100 EZ @ 3:30
    1 x 50 kick AFAP @ 1:00
    1 x 100 EZ @ 2:30
    1 x 100, 2nd 50 fast @ 2:00
    1 x 100 EZ @ 3:30

    — I didn’t do very well with this set. I think warm up was too long and arduous. Swimming 100 long course felt like open water swimming. On the EZ 100s, I did 2/3 of them as turn around 50s. I worked the fast 50s. Did 3 back kick, going 28s, and a breast 32 (with fins).


    Saturday: off


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    4 x 50 w/paddles, 25 scull + 25 torque drill
    4 x 25 shooters @ :40
    5 x 30m, burst 15 m from the blocks, cruise back

    Main sets:

    5 rounds:
    25 shooter + :15 seconds fast VK + :5 rest + 12.5 UW SDK + 12.5 sprint to the wall + 50 EZ
    note: this was not easy ...

    4 rounds:
    4 x 50 free w/paddles @ 200 pace
    :30 rest
    4 x 25 @ 100 pace @ :40, IM order by round
    1 x 50 fast kick @ 100 pace, IM order by round
    1 x 100 EZ

    Total: 3250


    ———————————————————


    I came armed with a couple of my old HIT sets so that I didn’t bore myself to death. Couldn’t find them on the website; had to google. Had a lovely weekend, but am a bit peeved our WiFi is out. Verizon repairman here.
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    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 5/7/18

    by , May 6th, 2018 at 10:11 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    1 x 200 3:30 [3:15] alt 50st/50fr
    3 x 100 1:45 [1:30]
    4 x 50 1:15 [1:05] stroke

    Freestyle set
    2x
    4 x 150 2:30 [2:15] desc 1-4
    1 x 300 5:00 [4:30] long & strong

    Kick set
    3x
    1 x 100 2:30 [2:15] build
    1:00 [vertical kick]

    Main set
    4 x 50 1:15 [1:05] #1 80%, 2 85%, 3 90%, 4 95%
    4 x 100 2:00 [1:45] #1 80%, 2 85%, 3 90%, 4 95%
    4 x 50 1:15 [1:05] #1 80%, 2 85%, 3 90%, 4 95%
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4100
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  19. Saturday 5/5/18

    AM LCM @ UALR "Spring Splash Day #2"

    400 swim
    6x50 @ :10 rest
    odd: kick/dr
    even: dr/bld
    3x100 @ 1:30 D1-3 (1:19, 1:16, 1:13)
    150 EZ

    100 FR - 1:02.43 (no splits, although someone told me I flipped at around :31, so I may have even split it)

    **At this point I jumped out and whisked my daughter off to a friend's birthday party. I rushed back to the meet 2 hours later with 5 minutes to spare before the 400**

    400 FR - 4:52.xx (no splits at time of writing, and I can't remember the exact time)

    Total: 1650

    I felt short on both races, but my kick felt great for the last 30 meters of the 100. The 400 is 4 seconds faster than I was at this meet last year (the last time I raced the 400). All in all, not bad considering no warm down after the 100 and no warm up before the 400!

    Updated May 6th, 2018 at 10:53 PM by Calvin S

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  20. Workout 05/05/18: morning

    by , May 5th, 2018 at 12:18 PM (Maple Syrup with a Side of Chlorine)
    Before practice this morning I met up with my first boss for his monthly breakfast with former employees at a local diner. Afterwards I made it to the rec to share in the Cinco de Mayo celebration...

    Uno: 500 warmup (200 swim/100 kick/200 pull)
    Dos: 5 x (200 on 3:30, 100 on 2:00)
    Tres: 5 deep water bobs
    Quatro: 5 x 50 on 1:10 (1-4: Quarter's Strong, 5: FAST)
    Cinco: 5 x 25 (decrease stroke count each time) then 125 loosen and out
    (Rec/Masters/2500 yds/60 min)
    ==========================

    Another full pool with Greg, Jim, Sean, Rebecca, Kevin, and Beth. I did quarter's strong on the 200, holding 2:23s then using the 100s as recovery. I descended the 25s 13 -> 9. Now to enjoy a beautiful day in New England!
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    Swim Workouts